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Na čo si dať pozor pri výbere a splácaní pôžičky

Napísal Michal Račko 17. apríl 2024

V súčasnej dobe je bežné nakupovať takmer čokoľvek na splátky. Či už je to investícia do vlastnej nehnuteľnosti alebo vybavenia domácnosti, nákup elektrospotrebičov, mobilných telefónov, áut, športových či hoby potrieb, ale už aj platba za skrášľovacie operácie alebo dovolenky.

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Takýto nákup na splátky je prakticky pôžičkou, ktorú treba spravidla splácať aj niekoľko rokov. S tým by v zásade nemal byť problém, je však potrebné si to dobre premyslieť. Do úvahy treba brať všetky náklady rodiny a jej reálne možnosti. Spoločnosť Home Credit prináša  rady, ktoré by ste mali zvážiť pred uzavretím zmluvy o akomkoľvek úvere a taktiež tipy, ako sa vyhnúť problémom pri splácaní.

1. Dobre si prepočítajte možnosti vašej rodinnej kasy - premyslite si, aké očakávate príjmy na dlhšiu dobu a taktiež zvážte to, na čom by ste mohli vo vašej domácnosti ušetriť. Ak pravidelne míňate celú mesačnú výplatu, prakticky nemáte priestor splácať úver a radšej si nepožičiavajte. „Každopádne, vždy si spočítajte všetky náklady, pričom výška možnej mesačnej splátky pôžičky je rozdielom vašich príjmov a výdavkov. Buďte na seba prísni, zvoľte si radšej vyššiu splátku s kratšou dobou splácania. Nenechajte sa zlákať na nižšie mesačné platby za podmienok, že budete platiť dvakrát dlhšie, pretože s úrokmi v konečnom dôsledku spravidla zaplatíte viac,“  radí ombudsman klientov spoločnosti Home Credit Miroslav Zborovský.

2. Zvažujte pre a proti, myslite na budúcnosť - vždy je dobré držať sa osvedčeného pravidla, že doba užívania predmetu na ktorý si beriete úver, by mala byť dlhšia ako splatnosť požičaných peňazí. „Toto platí obzvlášť v súčasnej dobe, kedy sa blížia letné dovolenky a mnohých môže zlákať vidina exotiky na splátky. Aj dovolenku treba finančne plánovať s väčším predstihom a určite nie je žiadúce bezhlavo si požičať tisíce eur na luxusný pobyt. Niekedy sa oplatí uskromniť a myslieť na budúcnosť. Keď si už požičať, tak radšej sa oplatí investovať trebárs do vybavenia domácnosti, čo vám poslúži dlhé roky,“ radí zákaznícky ombudsman.

3. Ak si beriete pôžičku, obráťte sa len na preverené spoločnosti – v prípade, že ste sa už rozhodli vziať si pôžičku,  dôležité je nedostať sa na „lep“ nelicencovaným spoločnostiam, ktoré sú často bez kontroly štátu a tým pádom aj bez  dostatočnej ochrany dlžníkov. Na prvý pohľad môžu poskytovať výhodné podmienky, na nakoniec sa nezriedka objavia rôzne skryté položky, poplatky i sankcie a veľmi vysoké úrokové sadzby. Dôležité je vybrať si férového poskytovateľa úverov. Overte si, či je v zozname Národnej banky Slovenska a či má oprávnenie na poskytovanie spotrebiteľských úverov. Viac tu: https://subjekty.nbs.sk/?c=1172

4. Nesplácaný úver „neplátajte“ ďalším úverom - dôležitým pravidlom je nikdy si nepožičiavať na splátky iných pôžičiek, ak vám to „nevychádza“, mohli by ste sa dostať do ešte väčších problémov. V takomto prípade sa radšej obráťte na odborníkov, ktorí vám môžu pomôcť napríklad s konsolidáciou pôžičiek alebo poradiť nájsť konkrétne riešenie vašej situácie.

5. Orientujte sa podľa údajov RPMN - starostlivo si vyberajte finančný produkt, ktorý vám a vašej rodine vyhovuje. Jediným kritériom by však nemal byť len úrok, s akým si požičiavate peniaze, ale veľmi dôležité je sledovať ročnú percentuálnu mieru nákladov (RPMN), ktorá v sebe zahŕňa všetky náklady spojené s pôžičkou.  

6. Vyberajte si z viacerých ponúk, porovnávajte - pred finálnym výberom  poskytovateľa pôžičky si ako prvý krok skúste vyplniť úverovú kalkulačku, ktorú bežne ponúkajú banky a úverové spoločnosti. Ponuky berte len orientačne. "Požiadajte o konkrétnu ponuku, dajme tomu u 2-3 spoločností, nie zbytočne viac. Pretože všetky tieto ponuky sa posielajú do úverového registra a nadmerné množstvo by vás mohlo poškodiť," uvádza Miroslav Zborovský. Je dobré, keď od vás spoločnosť žiada čo viac informácií. Znamená to, že si skutočne preveruje, či ste schopný splácať. Vyhnite sa tým, ktorých nezaujímajú ani vaše príjmy.

7. Podrobne čítajte zmluvu a pýtate sa, ak niečomu nerozumiete -  je naozaj nesmierne dôležité nepodpísať zmluvu, ktorú si pred tým neprečítate. Seriózny poskytovateľ vám dá dostatok času na jej preštudovanie a zodpovie vám všetky otázky. Ak vám pôžičku zamietnu, vždy sa pýtajte na dôvody. Niekedy tieto prekážky jednoducho odstránite, inokedy musíte počkať niekoľko mesiacov, až sa situácia zlepší alebo sa môžete obrátiť na inú inštitúciu. Pozor však na úžerníkov - ak vám z objektívnych dôvodov nebola pôžička poskytnutá, radšej si nepožičiavajte hocikde za každú cenu, môže vás to vyjsť poriadne draho.

8. Prekontrolujte si dokumenty a dávajte si pozor na termíny - po uzavretí zmluvy si vždy poriadne preverte, či vám prišla celá suma uvedená v zmluve. Taktiež si strážte dátum vašej prvej splátky, dobré je si nastaviť trvalý príkaz na úhradu. Po ukončení zmluvy poskytovateľ zvyčajne posiela list, že pôžička bola splatená. Ak vám nepríde, vyžiadajte si ho a nezabudnite zrušiť trvalý príkaz. Informácie o vašom bezproblémovom splácaní zostáva v úverovom registri a poslúži pri žiadosti o ďalšiu pôžičku.

9. Ak sa dostanem do problémov, čo mám robiť? V dnešnej dobe nie je ničím výnimočným, že sa komukoľvek môže náhle zmeniť životná situácia, či už príde o prácu, znížia sa mu príjmy alebo je dlhodobo práceneschopný,  zákonite sa môže dostať do problémov so splácaním. Jedným z riešení môže byť flexibilná pôžička dohodnutá vopred, kedy si podľa potreby meníte výšku splátok a pohybujete sa v rámci stanoveného minima a maxima splátok. Ďalšou možnosťou je poistiť si splácanie. „V prípade, že napríklad raz zabudnete zaplatiť splátku, seriózny poskytovateľ by vám to mal pripomenúť, a to bez ďalších sankcií. Ak sa objaví akýkoľvek problém so splácaním, bezodkladne o tom spoločnosť informujte a požiadajte o pomoc. Overení poskytovatelia pôžičiek majú systematické riešenia a dokážu aj v ťažkej životnej situácii pomôcť,“ dodáva ombudsman klientov Home Creditu Miroslav Zborovský. 

 Zdroj foto: Freepik

19 komentárov

  • Komentár What are The side effects Of coming off steroids %AM, %09 %111 %2025 %01:%apr napísal What are The side effects Of coming off steroids

    Rest is an equally essential issue, as giving your physique time to recuperate will permit
    it to adapt and respond positively to the progress made during the Anavar cycle.
    Guaranteeing you get ample sleep and integrating relaxation days into your exercise calendar can significantly help muscle restoration, development, and general well-being.

    In the early phase of this 1-month cycle, you could start
    to really feel enhancements in your overall energy levels and workout intensity.


    In most cases, the menstrual cycle should normalize after discontinuing Anavar utilization; nonetheless,
    it’s essential to remain attentive to any irregularities and address them accordingly.

    It’s important to mention here, nevertheless, cycles and dosages shouldn't be modified or opted at liberty;
    these are merely basic ideas supplied with an assumption of normal person situations.
    Attention to private body responses, noticeable results,
    and any discomfort should govern the adjustments in the cycle.
    When you're employed out, you may be basically inflicting microscopic tears in your muscle fibers.


    Anavar can be stacked with different steroids similar to Winstrol, Clenbuterol,
    and Trenbolone to enhance its results. Nonetheless, it is very
    important consult with a healthcare professional before stacking any steroids to avoid antagonistic effects.
    Anavar may help you carry heavier weights, which can help you build extra
    muscle mass and enhance your total strength. Moreover, Anavar
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    Some people could also be tempted to venture past the really helpful thresholds within the pursuit of more impressive
    gains. This emphasizes the significance of sticking to accountable dosage parameters.
    Embarking on your first Oxandrolone (Anavar) cycle can appear
    daunting, but with proper guidance and responsible use, you presumably can optimize your
    experience. As a first-time feminine consumer, wise dosages and cycle length
    are important in yielding favorable results while minimizing potential side effects.
    Given its powerful anabolic nature, even minor adjustments can lead to noticeable
    adjustments in outcomes and potential unwanted effects.
    It’s pivotal to tread with warning, persistence, and an understanding that there’s
    no shortcut to attaining your fitness targets.
    The thoughtful mixture of dosages, together with the specific duration and
    frequency of administration, will optimize results and guarantee
    your journey stays aligned with protected
    practices. In this resourceful, easy-to-follow dialogue, we will make clear the important know-how required to
    maximise the impact of an Anavar cycle for girls in attaining a powerful, awe-inspiring physique.
    Creating a calorie deficit is vital to maximizing fat loss whereas preserving muscle.

    To prevent extra liver injury, Anavar should not be used with hepatotoxic substances like alcohol.
    In addition, users should not use Anavar if their liver is already
    inflamed or injured, since this may trigger extra harm.
    Tauroursodeoxycholic acid (TUDCA), taken at a daily dosage of 500 milligrams
    in its place dietary supplement, might offer customers additional safety.
    Post-cycle syndrome impacts both men and women, manifesting as sexual dysfunction, diminished libido, fatigue, and despair.
    In individuals with normal blood lipids, the utilization of Anavar isn't expected to
    end in cardiac antagonistic effects. However, in 1989,
    Searle Laboratories decided to discontinue
    production of Anavar, in part because of the unfavorable publicity generated by bodybuilders’ unlawful usage of the
    medication.
    More specifically, what Winstrol can doubtlessly do to
    your levels of cholesterol is to not be ignored. Many of us
    have now moved in direction of utilizing Enclomiphene as a primary PCT SERM,
    but Clomid and Nolvadex still have their place. Enclomiphene is simpler
    at restoring testosterone, and most customers will find fewer unwanted effects with Enclomiphene (a newer SERM compared to the opposite two).
    Dosing Enclo is often carried out at 25mg for 3 weeks and
    drops to 12.5mg for one week. Beginning PCT after a Winstrol-only cycle is really helpful inside about 12 hours of the top of the cycle as a end
    result of brief half-life of this steroid. You will goal to reverse the consequences
    of the other steroids, somewhat than Winstrol, throughout
    your PCT cycle. Due to Winstrol’s substantial liver
    toxicity (including the injectable version), we must be careful when stacking it with some other C17-alpha alkylated AAS and restrict
    the cycle to just some weeks.
    Depending on your particular objectives, these will usually be the
    most well-liked steroids, like testosterone and Trenbolone for
    bulking cycles and Anavar or Winstrol if
    you’re on a slicing cycle. For essentially the most hardcore
    fats loss, Clenbuterol (which isn't a steroid) is sometimes stacked with
    HGH. Deca Durabolin and Anadrol are other steroids that males will stack with HGH.

    Resistance training, cardio exercises, and personalized workout applications
    tailored to your particular targets can provide much-needed steerage in retaining and even enhancing the
    results obtained from Anavar.
    Thus, gymgoers might feel stronger throughout exercises and have the power
    to train more intensely (lifting heavier
    weights for longer periods). Some bodybuilders go for authorized Anavar
    options, similar to Anvarol, which mimics Anavar’s fat-burning and anabolic results.
    We haven't noticed Anvarol inflicting any side effects,
    although it is attainable for people to expertise minor reactions.
    A liver help supplement is essential when stacking Anavar with other hepatotoxic
    orals, such as Winstrol, Anadrol, or Dianabol. Nevertheless, such steroid mixtures
    aren't advised as the potential of hepatic harm or different adverse
    results remains.
    The most critical female customers, which can certainly be those within the bodybuilding
    area quite than athletes, are identified to extend dosage to 15mg and even 20mg.
    Additionally, larger doses will stress the liver and cholesterol levels significantly more, requiring a cycle length at
    such excessive doses to be restricted to simply two to 3 weeks.
    In such circumstances, the aim of high-dose Winstrol is almost for contest preparation, with results coming on fast
    and robust in the two or so weeks before the competition. 100mg per
    day of Winstrol is a high-end dose that comes with elevated threat to the liver and sure hair loss/acne if you’re genetically inclined.
    Sustaining a daily dosage of 10 milligrams minimizes
    the danger of masculinization unwanted facet effects.

    While often not an issue, some individuals do report insomnia or disturbed sleep.
    In such cases, higher sleep hygiene practices or professional assist could probably be required.
    Stacy's journey is certainly one of profound
    transformation that goes beyond simply bodily modifications.
    Struggling with self-confidence and body picture considerations,
    she determined to use Anavar as a means to enhance her self-esteem and regain management over her physique.
    The market is saturated with strength-enhancing dietary supplements, but they're overwhelmingly marketed towards
    males. If you don’t suppose unwanted effects are attainable from taking
    Anavar they are. Below is a publish from a popular forum about the potential unwanted facet effects
    of Anavar.

  • Komentár Kam %AM, %09 %106 %2025 %01:%apr napísal Kam

    Common unwanted effects might embody liver toxicity, pimples, testosterone suppression, and virilization symptoms
    in ladies. Men utilizing Anavar may experience several specific side effects
    associated to their hormonal stability and
    reproductive health. One of the main considerations of Anavar for males is the suppression of natural testosterone production. Since Anavar is an artificial form of
    testosterone, the body might scale back or stop its personal production of the hormone.
    This can lead to low testosterone levels, which might trigger symptoms similar to
    fatigue, loss of libido, erectile dysfunction, and decreased muscle mass.

    Using Anavar during a steroid cycle is a highly efficient
    technique of creating lean muscle mass. This robust anabolic steroid might aid in fats loss, muscle gain, and performance enhancement.


    No doubt as a end result of Primo is pricey,
    the temptation for questionable labs to incorporate different components and different cheaper steroids (and sometimes no Primobolan at all) is high.
    Faux Primobolan will typically be Masteron or, in some cases, Testosterone propionate, being offered
    as Primobolan. Your results and unwanted effects will differ, and this is typically
    the only means someone suspects they’ve been scammed with
    a fake product.
    Be advised that this will obviously massively improve unwanted effects and selections should not be taken lightly.
    You can actually count on to see huge size and power features while on this cycle, in addition to
    a major increase in power. Due to the Deca your joints will be ready to handle a lot
    of stress – making this an excellent cycle for off season when you’re Yeah Buddieng it up in the gym.
    You should do a full PCT, the whole shebang, make certain you cowl all the pathways
    and make sure you’re healthy submit cycle. LGD-4033 (Ligandrol) is
    going to provide you vital features as a SARM various.

    Individuals with present high blood pressure or those genetically
    vulnerable to coronary heart illness should
    not take Anavar or other steroids as a end result of negative redistribution of cholesterol levels.
    Anavar is illegal to buy for bodybuilding purposes due to the Anabolic
    Steroids Management Act of 1990 (3). Purchasing anabolic steroids from unregulated
    sources poses significant health risks and authorized consequences.
    In this cycle pattern, the Anavar dose of 20 mg/day is maintained for eight weeks.

    This dose is commonly adopted by individuals who've previously taken Anavar or different anabolic steroids.
    For seasonal bodybuilders, it serves as a non-bloating drug
    that may assist them in weight reduction.
    Thus, the risk-reward ratio on Anavar is optimistic for the majority of
    our sufferers. Nevertheless, anecdotally, we do not see the same muscle-building properties in people.

    Thus, an Anavar and clenbuterol cycle could improve fat loss whereas reasonably rising muscle hypertrophy and power.

    It’s known to assist in burning body fat, particularly
    in the abdominal space. According to a minimal of one group of individuals, it’s so as a
    end result of steroid builds muscle and since you have to train and following proper
    food plan plan, therefore you look leaner.

    However, Anavar is a wonderful option for these looking for to achieve muscle mass and burn fats concurrently.
    This is particularly true for newbies preferring to avoid needles and are concerned about the potential unwanted side effects of steroids.
    TRT dosages for testosterone substitute therapy are decided primarily based on individual hormone ranges and desires.
    The objective of TRT is to revive testosterone levels to the traditional physiological range.
    Typical TRT dosages for males range from 100mg to 200mg of testosterone per week, divided into smaller doses administered either
    via injections, gels, patches, or pellets. It Is necessary to note that using Anavar or any other anabolic steroid carries potential risks and unwanted aspect effects.
    These could embody liver toxicity, cardiovascular issues,
    hormonal imbalances, and others.
    It is dependent upon how much they will handle before
    seeing debilitating side effects. We still see that individuals
    like fight athletes, track and area athletes, and power athletes are all
    utilizing Anavar to enhance energy and efficiency. The dosage of Anavar for muscle gain can vary something from 20mg per day to 100mg
    per day. It has to be famous that with most Steroids,
    adverse effects might be dose-dependent. Nonetheless, many steroids
    do require PCT as a result of important injury
    to the HPTA axis.
    Expect a rise in vitality and endurance, however the unwanted side effects of
    Clen can hurt your train capability (lowering the dose is right if you’re sensitive
    to stimulants). Anavar will provide the capability to
    build muscle and maintain strength while weight-reduction plan. It is,
    nonetheless, useful as a average lean mass gainer for men and efficient for ladies when stacked with Primobolan or Winstrol.
    More skilled users of Anavar often lengthen to the 50-70mg every day dose
    whereas sticking to an 8-week cycle. A testosterone ester should also be
    included in an intermediate cycle, and once more, the dosage will depend upon what you’re attempting to attain and whether or not it is a hardcore cutting cycle.
    It can dry out your physique, promote incredible muscle hardening, and permit for a really
    dry, lean, and shredded body best for contests or personal goals.

    There are various steroids that can be taken to attain this goal; however,
    every has its personal execs and cons. This is a normal cycle we see amongst ladies for
    reducing the chance of masculinization. Testosterone suppression can be prone to be vital,
    requiring a diligent PCT. It was believed to have been used through
    the Golden Period of bodybuilding.
    If on an acceptable Oxandrolone dose, you are able to maintain a moderate testosterone level, then good, however many are not, which suggests this principle and protocol is counterproductive.
    Some people favor to make use of natural PCT options instead of prescription drugs.
    These choices embody supplements similar to D-aspartic acid,
    zinc, and Tribulus terrestris. On the other hand, underground labs could
    provide cheaper alternate options, however the quality and accuracy
    of dosage could be questionable. It’s crucial to prioritize product high quality and authenticity over
    value when comparing prices and types. Real Anavar is pricier because of its larger purity and quality, guaranteeing extra
    dependable and consistent results.
    This is as a result of of the truth that bodybuilding-relevant doses of Oxandrolone induce a comparatively substantial discount of
    testosterone. Clomid and Nolvadex are two examples
    of drugs which could be used to restore the hypothalamic-pituitary-testicular
    axis and increase the body’s pure testosterone manufacturing.
    Nevertheless, it is predicted that this period of recovery would
    be fairly brief (a few of weeks) before natural testosterone ranges return to regular.
    When the physique is positioned in survival mode,
    stress hormones rise, inflicting the body to enter shutdown mode.
    This leads to the discharge of appetite-stimulating hormones, the cessation of fats burning, and a rise within the threat that fats shall be stored
    in the future. However, Anavar prevents muscle loss by dramatically lowering cortisol ranges in the physique.

    Whereas an Oxandrolone cycle can provide noticeable results, men usually combine it with other steroids to boost
    the effects. However, one ought to concentrate on the potential elevated threat of undesirable outcomes when stacking merchandise.
    In the second paragraph, let’s make clear the off-cycle period, important for restoring natural hormones and
    physique functions again to their preliminary state.
    Post-cycle therapy (PCT) employs completely different medicine to speed up hormonal balance, important for sustaining attained results and keeping off potential withdrawal signs.
    Some suggest an off-cycle period twice as lengthy as the on-cycle to give the body ample restoration time.
    For instance, if one goes via an Oxandrolone cycle of 6
    weeks, the off-cycle should be about 12 weeks before beginning another round.

    This interval is critical to forestall hormonal imbalance and scale back the risk
    of creating undesirable outcomes.

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    Not signing up for the Open is like having an abort button readily available in case issues
    get uncomfortable — and imagine us, they may get uncomfortable.
    Or like working a 5K alongside an organized race, however by no
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    CrossFit Video Games is to search out and crown the Fittest on Earth.

    To try this, the Open casts a wide net and attracts a lot of folks from around the globe
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    Perhaps that’s the fantastic thing about the Open — impartial of health stage, the Open brings us collectively to pursue one thing that may not maintain the same
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    The anticipation of each workout announcement, the strategy discussions, and the post-workout celebrations all
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    For many, the Open is the first style of competitive CrossFit.

    Even in case you have no intention of qualifying for the
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    with earlier years. The high athletes across all divisions from the Open will transfer on to the In-Affiliate
    Semifinals, the ultimate qualifying stage for the 2025 CrossFit Video Games.
    The particular person division athletes may
    also have the option to qualify for the Video Games via in-person qualifying events.

    Sharing our scores is a half of the CrossFit tradition and why we write them on the whiteboard every day
    in school. It offers us with a further layer of accountability and shared
    dedication to the Exercise of the Day. And yeah — it helps make positive that
    cheating, rep shaving, and false rating reporting are rooted
    out of our neighborhood.
    Keep in thoughts that whenever you have a look at Video Games
    athletes, that’s essentially their full-time
    job and all-consuming. The workout is released on the CrossFit
    Games website on Thursdays at 12 p.m. At the top of every week, you possibly can see the place
    you stack up towards the world, in your age group,
    and inside your division by viewing the worldwide CrossFit Games Leaderboard.


    As a result, they get fitter, and by the point
    the next year’s Open rolls around, they can do even more.
    It’s impossible to benefit from that catalyst if you’re standing on the sidelines.
    In addition to the workouts, what are you capable to expect from
    the process as a whole? If you’re trying to
    regionals, know that it'll require plenty of sacrifice and time commitment.

    With CrossFit turning into so extremely well-liked over the last few years, the enjoying area is far
    more aggressive. You can expect double days and training round 20 hours per week, meaning it’s basically a part-time job.

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    There are a quantity of powerlifting applications that girls may
    embark on to get their powerlifting careers or coaching jumpstarted.
    Quite A Few powerlifting packages are tailor-made for males, reflecting their extensive experience in the sport, as evidenced by the
    array of powerlifting packages obtainable. Ladies can basically embark
    on these programs too as a end result of each regimens can be
    began since the objectives might vary—therefore the same training packages can be used whilst having completely different
    targets. Thompson achieved her finest competitors whole at the
    2018 Arnold Grand Prix with 1,103.4 lbs within the 63kg
    weight class — at the ripe age of forty four. In the identical yr, she achieved her
    personal best for bench press at 319.7 lbs. Hunter Henderson is
    one other fierce feminine powerlifter that may't
    be ignored. She's an IFBB pro, a world report holder, and a fierce competitor.

    She competed in the raw +84-kilogram weight class and put up one of the most spectacular
    performances within the history of powerlifting.

    Namely, Sonita is now formally the strongest feminine powerlifter ever, having achieved new uncooked Squat and Complete All-Time World Information. We agree
    with Becca Swanson because the #1 the strongest lady
    in the world ever. She was so far above the competition in powerlifting that there was no cause to go on winning
    titles and setting records, but she certainly could
    have. Yes, there are numerous competitions specifically for feminine powerlifters at numerous levels, from
    native meets to worldwide championships.
    Now competing nationally, Ms Pothecary says she
    goals of teaching others and "helping the game develop".
    Since taking up bodybuilding, she has documented her recovery
    journey on TikTok and a few of her movies have gone viral, with 44 million views.
    Working in gross sales for a cyber-security firm, Ms Collins stated the skills learnt from bodybuilding have helped her to excel in her demanding
    profession.
    Sonita Kyen Muluh was raised in Cameroon’s culturally rich setting.
    Her early exposure to many cultural traditions and societal challenges formed her inventive outlook.
    Muluh studied at varied prestigious artwork colleges to hone her skills and voice.
    Evie Corrigan is a proficient artist whose fresh take on modern artwork
    is getting plenty of consideration within the artwork world.
    Corrigan is making a name for herself with works that make you think and
    are stunning to take a look at. Her style is unique
    and combines many various kinds and methods. Evie Corrigan was born in London, England, and grew up in a spot that
    was stuffed with artwork concepts.
    It often happens to young elite female athletes who aren’t in any other case incontinent.
    They don’t have the common risk factors for urinary incontinence, like obesity, having
    given start a number of times, or a medical history of urinary infections.

    Farhanna began competing in 2018 in Powerlifting Singapore's nationwide competition,
    the Singapore Powerlifting Open and won her category, breaking four
    nationwide data. She went on to compete in three extra
    national competitions and is now the 4-time nationwide champion.
    Whereas Stefanie acknowledges the significance of having a coach, she also
    believes how it’s equally essential to be taught from her personal errors and experience.
    Uncover the cheat that athletes use to chop fats rapidly and get outlined muscular tissues.
    Sonita Muluh tried seven lifts on the 2025 EPF European Basic Powerlifting Championships and
    efficiently accomplished six of them. That was enough to make it her best
    performance yet, securing her the fourth consecutive title at the present.


    She is 2 x European Champion (2022 and 2023) and gold deadlift medalist on the IPF World Classic Championships
    2023. There’s nothing practical about winning an Olympic Gold Medal, or deadlifting 600lbs as a 120lb lady, yet if champions
    didn’t set them as targets, it might be even harder for
    them to attain them. A British strongwoman who has made remarkable accomplishments
    in the area of power sports activities. We requested the synthetic intelligence platform ChatGPT to sort all of it out and list, in order,
    the highest 10 strongest girls of all time. All of the next textual
    content with a pink background was written by ChatGPT.
    Australian CrossFit star Tia-Clair Toomey doesn’t mess
    around within the health club, and her incredible energy and grit have landed her back-to-back CrossFit Video Games wins.

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    Stand together with your ft wider than shoulder-width apart
    and your toes pointed barely outward. Decrease your physique into
    a squat while maintaining your chest up and again straight.
    Including variations, corresponding to pulses at the bottom of the squat or
    holding the place for a quantity of seconds, can enhance the exercise's depth and effectiveness.
    Begin your warm-up with 5 to 10 minutes of sunshine cardiovascular exercise,
    corresponding to jogging in place or brisk walking.


    As A Outcome Of the workouts overlap by means of which muscle tissue they work, coaching
    quantity can be difficult to calculate in your decrease physique muscle tissue.
    It is probably going that skilled lifters and bodybuilders profit from even higher
    training volumes, maybe as a lot as 15 to 20 units per muscle per week.
    The seated leg curl is among the finest hamstring workouts you
    are capable of do, and it complements the previous hip
    extension exercises beatifully. The leg extension is a great isolation train for your quadriceps muscles,
    and one of the few quad exercises that work all 4 of them,
    together with your rectus femoris. Couple this train with
    a squatting sort movement like the ones we simply checked out, and you’re
    properly on your method to a great hypertrophy leg exercise.

    The heel of this foot must be raised, whereas planting it into
    place so as to preserve an upright posture all through this move.
    Earlier Than we dive into the exercises, it’s time for a fast biology lesson. If you need to work in your legs,
    it’s price knowing the forms of leg... In Accordance to analysis,
    the minimum efficient dose for hypertrophy is around
    four units per muscle group per week, with 5 to 10
    units per week being the more effective range for muscle growth [5].
    Strive to target every main muscle group that you've got
    got skilled, alongside along with your hips and
    back, with different static stretches while your muscles are heat and
    pliable.
    In this part, we reveal the most effective leg workout routines, explaining why and tips on how to do them for safety and
    for the best results. These workouts will allow you to obtain leg muscle progress,
    explosive energy and stronger muscle tissue. I’ve talked about this one
    already however it’s top-of-the-line leg exercises, particularly
    if you’re trying to see those legs develop.
    This means gradually rising the load and intensity of your workout
    routines over time. It is greatest carried out through writing or utilizing an app
    to track your units, reps, and weight lifted.
    When planning your leg workouts, you also wants to
    place emphasis on progressive overload.
    Participating in several varieties of workout routines helps enhance
    total fitness, maintain muscle strength, improve flexibility, and promote
    cardiovascular health. Incorporating these workouts into a daily workout
    routine may help enhance knee health, scale back ache, and improve overall
    power and mobility. Seated leg extensions isolate the quadriceps
    while providing help for the lower back and knees.
    This train may help seniors improve knee strength and stability with out the necessity for
    extra gear. Finally, some folks may think that leg workout routines
    are solely necessary for athletes or these engaged in sports activities.
    This belief overlooks the reality that leg power is essential
    for everybody.
    Standing calf raises work your calves underneath a deeper stretch, but seated calf raises are okay, too.
    Leg Days are a half of the bodybuilding custom, whereas Lower-Body Exercises are
    a half of the strength and efficiency training custom. Each
    could be perfect for constructing muscle, but they strategy it in somewhat different ways.

    Resistance bands are an excellent software for
    joint mobilization exercises and stretching. They permit you to create deeper leg stretches and release stress round joints like your hips
    and ankles.
    This sport requires quick quick sprints, and adjustments of course.
    Most athletic movement requires you to exert force together with your proper foot and left foot staggered, or
    on different planes. The Nordic Curl is one train you
    rarely see in regular commercial gyms. This is a true disgrace,
    as research has proven it to be one of the best hamstring
    workouts obtainable.
    A well-rounded leg exercise ought to include quadriceps workouts that
    focus on all 4 muscle tissue. Right Here are 10 workouts you'll be able to strive at home or the
    gym to build power and endurance in your legs. We’ve curated a lineup of gentle yet effective leg exercises tailor-made specifically for these with dangerous knees.
    From supine straight leg lifts to seated leg extensions, these
    exercises prioritise security and energy.

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    If potential, carry out the exercise with a spotter
    or use security bars in an influence rack. This permits for proper activation of the brief head of the biceps.
    Extensive grip EZ bar curl is a type of bicep curl exercise you
    do with an Ez bar. When following this schedule, we might execute it in month A and then move on to a month B
    max effort exercise schedule. Once month B is full, we would work again by way
    of the month A workout routines to test for increases in strength.
    This implies that instead of the variation having a
    worthwhile carryover to a contest raise or athletic capability, the athlete merely becomes higher at the specific variation.
    It could be dangerous if you use too much weight
    or use an improper bench press hand position. For example, should you usually raise 100lbs (50lbs on every side), begin with 35-40lbs on all sides.
    Add or subtract 5lbs from both sides till you arrive at a weight you are
    comfortable with. You ought to be able to preserve proper kind all through the lift
    – that’s extra essential than the amount of weight you’re lifting.
    Begin by lying on the bench, together with your back
    straight (not arched) and your legs firmly positioned
    on the ground. Maintain the barbell while it’s nonetheless on the rack, maintaining your arms shoulder-width apart.
    The close-grip barbell press may be accomplished in different ways to suit your health
    stage and your choice.
    The second frequent mistake with the motion is attempting
    to lift too much weight. Usually, trainees raise the
    same load as they do for the traditional bench press and must shorten their vary of movement to compensate.

    We suggest beginning with 50 to 60 percent of your bench press working weight and focusing on proper technique.
    The muscle’s major operate is to stabilize the shoulder joint, and the anterior deltoid
    head assists the chest and triceps with pressing the weight.
    Whereas a close-grip press places less strain on your shoulders, it’s nonetheless possible to injure them.
    Using proper close-grip bench press strategies, like a gradual and steady descent,
    might help stop injuries. Good grip power is important to carry out the close-grip bench press correctly, as you
    can’t rely on your shoulder power as much.
    It’s like the bench press’s cool, tricep-loving uncle who comes to each household
    reunion to indicate off these sculpted arms. The wide-grip barbell curl modifications the standard curl
    by shifting your arms wider than shoulder-width apart, emphasizing the biceps’ quick head.

    This change helps build thicker upper arms and challenges your grip and forearm strength more
    than a standard curl. Whether performed with an overhand or underhand grip, this variation forces your biceps
    to work from a unique angle for enhanced biceps development.

    On a personal stage, I’ve been dedicating myself to the world of powerlifting for the previous 15 years, having both competed
    and coached at the highest level. Elena Popadic has labored within the health
    industry for over 6 years, is co-host of the Squats and
    Ideas podcast and trains and competes as a powerlifter.
    She has a BSc in Life Sciences from McMaster College, a Postgrad Certificates in Public Relations from Humber Faculty and is at present pursuing a MSc Occupational Remedy at
    Western College. The quantity of reps you do will depend on the loads
    you choose, ensuring that you're difficult yourself adequately and getting 1-3 reps shy of failure.
    Examine out my article on The Way To Change From Powerlifting To Weightlifting.

    Another key tip is to shrug as excessive as potential to optimize the muscle contraction. You should also look slightly up whereas shrugging, which might help you contract
    the traps extra effectively, however be sure to execute the motion smoothly and with
    out ballistic actions that could lead to neck harm. It Is necessary to exhale as you lift the burden and inhale as you decrease it.


    If your hands are touching or within your shoulder’s width then there’s a
    great probability you should rework your grip. When the arms are too close together you can run into points revolving
    around wrist discomfort and you’ll be missing out on triceps features.

    By doing this, you’ll be capable of better leverage the triceps, pecs,
    and anterior delts. At lockout, I wish to cue lifters to squeeze their triceps
    as this signals when you’ve accomplished a rep in its entirety.
    Ideally, you need your hands to be about shoulder-width apart on the barbell.

    And because compound movements are so energy-demanding, there are solely so many units you could do.
    Barbells bench press is great for constructing upper muscle and energy but it’s powerful on the wrist, elbow, and
    shoulder joints. This makes it doubly important to heat up
    totally for this raise.
    Verify out my different article on alternatives to the bench press that may assist activate the upper pecs.
    Using an EZ bar—a shorter bar with a piece that zig-zags—provides areas to
    grip that can relieve discomfort on your wrists.
    Its distinctive shape permits you to position your grip extra ergonomically.
    You can learn more about this in our article Does the Bench Press Work Your Triceps?

    This is where most individuals end up having a hard
    time with the train. Ideally, your palms should be shoulder-width or just inside shoulder-width
    aside, allowing for optimum muscle engagement without overloading the
    joints.
    The close-grip bench is perhaps the commonest assistance exercise for the bench press – an assistance exercise being outlined as a variation of the
    basic train. In this case, it is a full range of motion bench press with a narrower grip than used
    within the aggressive version of the movement, just like a stiff-legged deadlift or a low-box squat.

    To target both your higher and inside chest muscles concurrently, do the
    close grip dumbbell presses on an incline bench.
    To get essentially the most out of this movement, you need to experiment with with a beginning position at angles from 15
    to 45-degrees. To summarize, assume a standing place with the bar in front of your physique, inhale,
    and seize the bar with a double overhand grip.

    Contract the traps to raise the shoulders, squeeze hard on the prime,
    and slowly decrease the bar back to the starting position. By following these directions, you'll have the ability to carry out the
    barbell shrug train with proper type and maximize your gains.

    Jeff Cavaliere is a Bodily Therapist, Energy Coach and creator
    of the ATHLEAN-X Coaching Applications and ATHLEAN-Rx
    Supplements. His programs produce "next level" achievements in muscle size, energy and performance for professional athletes and anybody
    looking to construct a muscular athletic physique. Over time, as your method
    improves and your triceps develop stronger, gradually improve the load to proceed difficult your muscular tissues.
    To further improve higher physique power and agility, integrating bodyweight workouts
    such as the Diamond Push-Up can show helpful. The Incline Bench Press, as an example,
    accentuates the higher chest and shoulders, complementing the tricep-focused close-grip press.
    They begin from the collarbone and stretch down to attach to the upper part
    of your arm bone.
    However, once more, they may chip – especially if they're used frequently and left within the rack with
    weights on them. Backside line – something over 500 is
    sufficient, even for the jacked "freaks" amongst you. As
    Quickly As you’re over that number, the capability
    is more of an indicator of the bar’s potential durability and longevity than the rest.
    We sometimes go more granular and precise than that, however many of the bars we looked at don’t list capability as a spec, so we
    had to assess it based on experience. For instance, on the low-end of that
    range, we've the Slim bar by Edge Health.
    And then you have your Rogue MG-3 with handles at about 7 inches.
    If you can seize the bar off the rack and have your
    grip perfectly aligned down the center, the bar could be
    steady.
    You may need to adjust your bench-pressing form to swimsuit your anatomy;
    here’s how. And if that also doesn’t work, a better possibility may
    be to ditch the barbell and go for dumbbells as a substitute.
    The overhand grip pull-up is amongst the greatest
    compound workout routines for the higher body. There
    is no better or worse grip for the barbell bench press, it
    just is dependent upon your goals. Changing your grip
    on barbell bench press will let you hone in on different muscle tissue and work on weak areas or muscle
    imbalances. The primary benefit of training the chest from different angles is healthier overall muscle improvement, avoiding
    overuse injuries, and supplying you with more
    variety in your coaching.
    These three elements are referred to as "heads," and every one has a
    unique origin, but all of them come collectively at one point in your arm.
    These are considerably much less annoying on the joints because it’s a more pure position. The more serious the
    harm the less helpful straight grip handles might be.

    If you flip the bar to shorten the motion, it's going to mimic a
    board press if you wish to work a targeted vary of motion. The latest batch of the Nemesis bar improves on the one space the place the bar
    was lacking – the knurling. The handles at
    the second are totally knurled to what Bells of Steel (BOS in the rest of the text) describes as medium grit.
    Still, I really feel that the knurling is on the passive facet, especially
    for a bar that you’re supposed to use for lat pulldowns.


    The feeling of your arms getting bigger with every curl is a rite of
    passage, and no train delivers a biceps pump like barbell biceps curls.
    Moreover, growing robust triceps improves overall upper-body
    power, enhances stability in urgent actions, and helps forestall shoulder injuries by supporting correct
    joint operate. The bench press could be a complicated movement
    as a result of the fact that it’s a compound motion. Some fast type suggestions can be to make sure your shoulder blades
    are back and down, like you’re making an attempt to place them in your
    again jean pockets. Have a reasonable arch in your lower again,
    keep your wrists straight and push via your feet when finishing the motion. As A End Result Of you’re utilizing
    more muscular tissues throughout this compound exercise, you’re going to fatigue not just the
    muscles, but the nervous system as well, which means that
    the complete physique must reply to beat the stimulus.
    This not solely trains your restoration capacity, but may also switch to other workouts that you
    perform within the gym.
    Performing the close-grip bench press promotes general muscle stability
    as each muscle energy and gains are elevated progressively and concurrently.
    This can enhance muscle operate and symmetry, another common objective
    for lifters. Urgent with a slim grip can be helpful for lifters with shoulder accidents unable to perform a standard bench press.
    When the grip width is reduced it creates much less shoulder abduction and limits
    stress on the shoulder joint. First, it’s more demanding on our triceps,
    which should make it a fantastic raise for bulking up the brief heads of our triceps.

    It enhances grip energy, addresses forearm energy
    imbalances, and builds forearm and grip power. Maintain your wrists impartial to
    avoid unnecessary pressure, and modify your grip width
    for comfort. The JM Press blends the advantages of a close-grip bench press
    and a skullcrusher, making it a wonderful selection for triceps hypertrophy while
    permitting for heavy loading. It targets the triceps
    with minimal shoulder pressure, making it a favorite among
    powerlifters. Purpose to train your triceps two to three times per week,
    utilizing a combine of barbell, dumbbell, cable, band, and body weight exercises to maintain the muscular
    tissues challenged from different angles.
    The starter lesson for load is that this is not going to equal your conventional bench press 1RM (maybe it'll for 1%
    of people, however not many). Back off to around 70% of that to start, and you can progress from there.

    There are plenty of muscle tissue in your back, and lots of
    have two or extra capabilities. For example,
    the lats are liable for shoulder adduction and shoulder extension. Pulldown-type
    movements involve largely shoulder adduction, whereas rowing
    movements contain more shoulder extension. Reverse
    grip bent over rows contain pulling the bar into your abdomen.
    Not Like the standard bench press, the narrower grip locations
    a heightened emphasis on the triceps while still recruiting the chest and shoulders.
    This makes it an excellent movement for athletes seeking to improve
    lockout energy, bodybuilders aiming for defined arms, and health enthusiasts seeking well-rounded pressing power.

    Skilled athletes will regularly carry out compound exercises such because the close grip bench press because it relates to
    their sporting necessities. For example in rugby or wrestling, you will want to typically push heavy opponents away from you.
    This requires your entire physique to have the power to provide
    and exhibit drive, which is strictly what
    you training when performing the close grip bench press.
    The close-grip dumbbell bench press is a well-liked variation of the dumbbell bench press.

    Utilizing a wider grip or switching to a unique exercise,
    such as the dips or push-ups, could also be a greater possibility for these people.
    Compound exercises, such as the close grip bench press
    are an efficient use of your time. By performing
    this exercise you'll practice extra muscles and construct extra energy in less time as extra muscular tissues are integrated.
    The close-grip bench press for chest variations works out
    the same muscular tissues as the close-grip bench press but
    could involve totally different tools, movements, and body positions.
    You may must perform a variation of the close-grip bench press when you don’t have or don’t need to use a barbell or bench.
    Moreover, proper kind will make sure you get probably the most out
    of the close-grip bench press, increase your triceps,
    which can be underdeveloped compared to your shoulders.