Sme na jednej lodi

Lenka a Marcela sa pred ochorením nepoznali. Obe majú za sebou náročnú liečbu a dnes spoločne pomáhajú pacientom, ktorí ju práve podstupujú. Na onkologickom oddelení košickej nemocnice sa stretávajú aj s MUDr. Zuzanou Tribulovou. 

dr pribulova lenka marcelka

Onkologička často posiela dobrovoľníčky priamo k lôžkam tých, ktorí potrebujú od nich počuť: “My sme to prežili.“

Lenka aj Marcela sršia dobrou energiou. Obe sa rady smejú a milujú tanec. Často majú spoločné služby v košickej poradni organizácie Europacolon pre pacientov. Pred ochorením sa vôbec nepoznali. Aj s diagnózou bojovali každá sama, so svojou rodinou a priateľmi. Svoje príbehy navzájom poznajú len z rozprávania. „Padli sme si do oka,“ tvrdí Marcela. „Myslím, že sa s Lenkou vhodne dopĺňame. Keby mi niekto kedysi povedal, že ja raz budem ako dobrovoľníčka pomáhať iným onkologickým pacientom, zaťukala by som si na čelo. Bola som utiahnutá, nezverovala som sa iným ľuďom so svojim ťažkosťami. Žila som v manželstve s alkoholikom, za manžela som sa hanbila a roky som denne bojovala s obrovským stresom. Okrem toho som mala hrozný strach z lekárov. Vždy som prosila mamu, aby ona zavolala do ambulancie kvôli výsledkom a do nemocnice som šla so stiahnutým  žalúdkom aj na obyčajné odbery. Keď som dostala rakovinu, všetko sa zmenilo. Zrazu som sa nebála,“rozpráva Marcela. Prijala správu, že jej krvácanie z konečníka spôsobil zhubný nádor a nastúpila na operáciu. „Choroba prišla vtedy, keď som si myslela, že najväčší stres mám už za sebou. Manžel bol kvôli zdravotným ťažkostiam v domove dôchodcov, syn doštudoval, hovorila som si, že zrekonštruujem byt a budem sa venovať sama sebe. Stihla som vymeniť podlahy a kúpiť sedačku. A potom sa to začalo sypať,“konštatuje sympatická bývalá učiteľka.

Môže to byť lenivosť

V podobnom období života zastihlo ochorenie aj Lenku. „Mala som 48 rokov, po rozvode som začala žiť s novým partnerom, deti skončili školy, chystala som sa konečne si užiť pokoj,“usmieva sa dnes nad svojimi vtedajšími plánmi.  V tom čase sa však už dlhšie sa  necítila dobre. „Priberala som a bola som veľmi unavená. Uvažovala som, že by to mohla byť štítna žľaza. Keď som na sestrinej 50-ke zistila, že nevládzem zatancovať jediný tanec, vybrala som sa k svojmu lekárovi. Skonštatoval, že v mojom veku to už môže byť aj lenivosť a zobral mi krv,“hovorí Lenka. O dva dni prišli výsledky a ona musela okamžite nastúpiť do nemocnice. „Mala  som hemoglobín ledva na prežitie. Prvé výsledky vyšetrení ukázali, že mám niečo na pečeni. Potom mi urobili kolonoskopiu a zistili mi nádor na hrubom čreve. Metastázy na pečeni sa nedali operovať, boli nevhodne umiestnené.  Pamätám sa, ako som prišla k docentovi na onkológiu a ten sa ma opýtal, či viem, čo mi je. Vonku som si čítala správu a emócie sa spustili úplným prúdom. Asi každý z nás si to potrebuje „odrevať“. Nezabudnem, čo mi docent povedal- že chrípka sa lieči dva týždne a rakovina dva roky, aby som bola trpezlivá. Tým som sa potom riadila, neriešila som, že mám štvrté štádium ochorenia, nezaoberala som sa prognózami,“spomína Lenka. Chemoterapia jej spočiatku nezaberala, potom však  liečba začala účinkovať a mohli jej operovať aj metastázy na pečeni. „Bola som taká šťastná, že to zlé je z tela preč, že tri týždne po operácii som bola s prelepeným bruchom na výlete v Prahe,“smeje sa Lenka. Dnes je stabilizovaná  už takmer sedem rokov. Túžila sa dočkať aspoň jedného vnúčatka, dnes má tri.  Keď ju oslovili, aby šla medzi dobrovoľníkov organizácie Europacolon, neváhala. “Študujem na univerzite tretiho veku psychohygienu a na mnohé problémy pacientov sa dnes viem pozrieť aj z tohto hľadiska.  Ja som bola často zbytočne hrdinkou. Moji blízki zo zlých správ o mojej diagnóze kolabovali a ja som plakala do vankúša, aby som ich nezaťažovala ešte aj svojím trápením. Dnes povieme pacientovi, ktorému je do plaču,  čo by som kedysi chcela počuť ja- vyplačte sa, to vás očistí. Dajte to zo seba von. Pomôže vám to.“

Do nemocnice s pokojom

Marcelino ochorenie sa spočiatku zdalo byť oveľa miernejšie než v Lenkinom prípade. „K lekárovi ma paradoxne dostal práve manžel. Bola som u neho na návšteve v domove dôchodcov a úplne bledá som vyšla z WC, pretože som veľmi krvácala.  Okamžite mi vybavil prehliadku. Nádor bol zhubný, ale lekári vraveli, že malé nádory ako bol môj, nezvyknú veľmi krvácať. Po operácii  som šla na onkológiu. Nebol nutný vývod, zdalo sa, že liečba bude jednoduchá. Pamätám si, ako sa ma lekár pýtal, či sa teším domov.  Nevedela som, čo mu mám povedať. Žiadnu radosť som necítila. A v noci mi prasklo hrubé črevo,“hovorí Marcela o dramatickom zvrate v svojom zdravotnom stave. Nasledovali ťažké tri mesiace v nemocnici, vývod, niekoľko operácií. Potom 28 ožiarov a chemoterapia. „Pamätám si, že som si po každom ožarovaní napísala do kalendára „Hurá!“. Zlyhávali mi obličky, musela som chodiť aj na infúzie. Bolo to naozaj náročné. Vtedy som bola úplne na dne ,“ priznáva Marcela. Aj ona však liečbu zvládla  a dokonca sa vrátila na desať hodín týždenne do školy. „To mi veľmi psychicky  pomohlo a keď som sa dozvedela o možnosti byť dobrovoľníčkou v Europacolone, veľmi rada som sa k nim pridala. Hoci to znie zvláštne, dnes si myslím, že moje ochorenie bolo Božím darom. Bola to akási výzva, aby som sa zmenila a otvorila sa voči ľuďom. Dnes idem k pacientom do nemocnice s pokojom a cítim veľké zadosťučinenie z toho, že môžem pomáhať.“

Nájdu v sebe odhodlanie

Obidve ženy okrem toho, že pôsobia v košickej nemocnici v pacientskej poradni, chodia aj k priamo posteliam pacientov na oddelenie. „Väčšina z nich je spočiatku nedôverčivá. Keď sa však predstavíme a povieme, že sme bývalé pacientky, začnú vnímať, čo hovoríme.  Mnohí sa nás potom opýtajú, ako to bolo s nami. Keď si vypočujú náš príbeh, vidíme na nich, že nám uverili. Zrazu si uvedomia, že sme na jednej lodi a v očiach im zasvieti nádej.  Zistia, že my sme to prežili a hoci nad každým z nás visí otáznik, či sa choroba nevráti, už niekoľko rokov sme v stabilizovanom stave. Nikto nerozumie pacientovi lepšie ako človek, ktorý si prešiel rovnakou ťažkou cestou,“ tvrdí Lenka. To isté si myslí aj onkologička MUDr. Zuzana Pribulová. Hoci Lenku ani Marcelu v minulosti neliečila, dnes tvoria jeden tím. Práve ona dobrovoľníčky často posiela priamo za konkrétnymi pacientmi, o ktorých si myslí, že potrebujú povzbudiť a dodať nádej. „Pacienti sa ma často pýtajú, ako budú psychicky znášať liečbu, čo ich presne čaká. A ja im musím odpovedať, že neviem, pretože nemám rovnaký zážitok. Myslím si, že je skvelé mať pri sebe niekoho, kto liečbu už zvládol a kto dokáže toho pacienta ľudsky úplne pochopiť,“ rozpráva lekárka. Často sa podľa nej stane aj to, že lekár pri rozhovore s pacientom nezodpovie všetky jeho otázky. “Či už kvôli nedostatku času, alebo jednoducho preto, že sa v rozhovore neobjavia. Práve vtedy môžu byť dobrovoľníci sprostredkovateľmi komunikácie. Môžu rozptýliť pochybnosti pacienta, alebo mu poradiť ako a čo sa lekára spýtať, aby dostali odpovede, ktoré potrebujú,“ tvrdí MUDr. Pribulová.  To, že dobrovoľníčky chodia priamo za pacientmi na oddelenie, považuje za veľkú výhodu. „Ak vidím, že pacient potrebuje spoluúčasť dobrovoľníkov a pošlem ho do pacientskej poradne, často tam nejde. Mnohí si myslia, že sa v poradni nemajú čo dozvedieť. Akoby si nechceli pripustiť, že bez pomoci len ťažko zvládajú náročné emócie súvisiace s chorobou. A zrazu po jednej návšteve pri lôžku na nich vidíme nádej a odhodlanie liečiť sa, ktoré predtým v sebe nevedeli nájsť. A to je ten najlepší predpoklad, aby mohli liečbu úspešne zvládať .“

14 komentárov

  • Komentár Bertha %AM, %25 %107 %2025 %01:%mar napísal Bertha

    Dumbbells are among the best and accessible coaching tools,
    making them perfect for beginners starting power coaching.
    Start by focusing on compound dumbbell exercises, such as goblet squats,
    dumbbell deadlifts, and lunges. Hex press is an higher physique strength coaching exercise, particularly targeted on training
    the inner chest. The overhead lunge requires higher physique power
    and mobility to shelve the weights while keeping the arms prolonged and aligned along with your shoulders.
    Shoulder mobility can additionally be key, so begin gentle if
    you’re making an attempt these for the primary time, and build slowly.

    If you’re not feeling confident, work single-sided or with a mixed grip — one dumbbell front racked to the shoulder
    and the opposite arm pressed overhead, swapping sides throughout.
    Each are great workout routines for building muscle measurement and energy
    in your chest, shoulders, and triceps.
    This creates decreased stability in the lateral plane (side-to-side).

    Training lateral actions just like the dumbbell side lunge may help athletes in these sports activities enhance their movement mechanics.
    Past sports activities performance, the dumbbell bent-over row
    mimics a number of everyday actions. Choosing up gadgets
    from a store shelf and lifting a baby from a crib will turn into simpler with this train. The dumbbell bent-over row is a practical movement to keep up and improve the quality of
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    With that, this exercise targets your glutes, hip abductors,
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    whereas it's not a hamstring-only train, the deadlift makes the hamstrings a main mover.
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    With Out rounding your decrease again, bend your knees barely,
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    B) Carry one dumbbell toward the shoulder,
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    The shoulder is a shallow ball and socket joint that can transfer in a number of instructions and requires a lot of muscular
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    This is why it’s necessary to strengthen the deltoids from all angles for higher shoulder
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    the barbell plates.
    You make positive that all sides is working equally, which helps enhance
    muscle steadiness and symmetry. While you may be eager
    to jump straight into the lifting, it’s a good suggestion to take the time to warm up earlier than doing so.
    Incorporate relaxation days into your weekly exercise schedule to provide your
    physique time to recuperate and repair. Relaxation days are just as important as exercise days and are important for preventing overtraining and harm.
    Hear to your physique and modify your rest days as wanted
    primarily based in your power levels and restoration status.
    Studies have found that compound exercises are usually simpler at
    building muscle than isolation workout routines. The benefits of compound
    workout routines embody helping construct muscle, burning
    more calories, and improving coordination and useful strength.

    Seated calf raises successfully target the decrease a part of the calf
    muscle referred to as the soleus. Nevertheless, when no seated calf machine is mendacity round, concentrating
    on the soleus could be challenging. The Dumbbell Romanian Deadlift (RDL) is nearly as good
    as the barbell variety. What you lose in loading potential, you acquire in range of motion. Plus, you presumably can manipulate the dumbbells to discover a snug hinge place.

    This full physique dumbbell exercise only requires a set of dumbbells, nothing extra.
    A coaching bench is useful however not required, and you’ll get glorious various workout routines for an efficient
    exercise without one. Dumbbells are free weights, that means
    the load just isn't situated alongside a observe
    and may transfer freely. There's an additional problem to that—not
    only do you may have be succesful of deal with
    the load of the weight, you also have to stabilize the path the burden travels through.
    This opens up the choice to train in a number of planes
    of motion. You can also utilize dumbbells for unilateral coaching, which can help to correct
    strength imbalances. As mentioned above, dumbbells additionally permit exercisers to work a
    bigger range of motion than barbells, making some workout routines friendlier in your
    joints.
    As such, the main target of the dumbbell squat press is the quads, glutes, hamstrings, shoulders, chest, and even your biceps.
    Furthermore, it additionally requires your core and back to work isometrically as to maintain stability and an upright posture.

    Assuming you don’t know what a Svend press is, it is simply a press out of a dumbbell (or plate) together with your hands together from the middle of
    your chest. So, from a vertical place, you press the weight straight out from your chest
    until your arms are totally prolonged. The step up alone is a great train for the quads, hamstrings and especially
    the glutes.

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    For example, should you hit the health club able to do your chest workout on International Chest Day, there is probably not
    a bench in sight (sort of kidding right here, however you get the idea).
    Using dumbbells in the close grip dumbbell press will work your
    stabilizer muscles more as you need to management each dumbbell as a substitute
    of a barbell. For a special tackle this variation, you can also use
    kettebells rather than dumbbells. This can be a number of issues, including using an extreme amount of weight, arching
    your again or shifting your physique an extreme amount of, or moving too quick via the exercise.
    Sluggish down and management the burden to maintain up the right position wanted to get the benefits of this exercise.

    Due To This Fact, past powerlifting, many athletes embody bench presses for the purposes
    of upper body growth. Nevertheless, if you're not competing as
    a powerlifter, you may profit from closer grip bench press
    work as a substitute of the more extensively accepted
    wide grip. If you notice your elbows flaring through the bench press you might
    benefit from including shut grip bench press into your weekly coaching in order to emphasize your triceps extra and de-emphasize your shoulders.
    A regular bench press grip takes benefit of how big and
    powerful your mid and decrease chest is, and it balances demands between your chest, shoulders, and triceps, allowing you to raise more weight.
    As a outcome, the close-grip bench press is typically used as a
    lighter help raise that helps us achieve
    size in our entrance delts, upper chest, and shorter heads
    of our triceps. While both the standard and narrow-grip bench
    presses are staples in enhancing higher body energy,
    incorporating incline and decline variations also can assist with
    comprehensive muscular growth.
    It protects your spine by preserving everything secure and
    prevents you from swinging the load. Bear In Mind, it’s about working your
    shoulders smartly, not simply lifting the bar to
    the highest point possible. Nevertheless, this explicit equivalency has
    a limit, as an extreme amount of resistance utilized during the weighted
    dip will usually end in elbow and shoulder accidents because of the place they are placed in through the exercise.
    If you have an interest in extra programming and additional data regarding how we train the bench press at Westside Barbell, we encourage
    you to utilize our Conjugate Membership service. In this article,
    I share how you can unlock your push-up energy in just
    5 minutes so that you reap most triceps gains from the exercise.
    But we can additional increase biceps activation (slightly, based
    on an EMG study by Bret Contreras) by going with an underhand
    grip — basically turning the motion into
    a chin-up.
    Perfect for athletes seeking to improve strength without the side effects of artificial compounds.
    Featuring the best exercise choice to pack on lean muscle mass, you might
    be in for the most effective tricep workouts you’ve had, and
    all you need is a barbell, a bench, and some weight plates.

    During a bicep curl, you can use totally different grip positions to coach the totally different
    heads of the biceps. It’s made but more effective as a end result of barbells allow you
    to overload your biceps with more resistance than different types of free weights.
    It ought to be famous that we can additionally embody front squats as a
    dynamic effort lower squat variation for athletes. This possibility would
    usually be reserved for weightlifters or CrossFit athletes, contemplating the
    significance of the entrance squat within these two sports.

    The close grip dumbbell press is a superb exercise for weight lifters who find conventional barbell
    and dumbbell bench presses uncomfortable to carry out.

    To improve grip strength and target particular muscle tissue, it's important to know how many sets and repetitions to perform throughout
    a barbell seated close-grip focus curl workout. By following the beneficial
    pointers, you can optimize your training. The benefits of an in depth grip bench press do not
    mean that the closer you go, the more the benefits enhance.
    This is extra dangerous for your shoulders because it will increase the stress in your shoulder joint.
    Every Little Thing will feel like it's crowding right into a small area, and your physique doubtless won’t be capable of handle it
    for long. So, like you'd do incline or decline bench,
    you need to use the reverse grip in an identical means.

    In order to construct all three heads of your triceps,
    you need to probably add a triceps extension train. Some people will recommend
    gripping the barbell even narrower than shoulder width, to the
    point the place we can’t deliver the barbell all the way down to our torsos anymore.
    That could be a good carry for emphasizing the triceps, but it’s not what
    we’re talking about here. We’re talking a few bench press
    variation that’s carried out with a close grip,
    not a type of triceps extension. Setting your bench to a
    15 to 20-degree decline is a good way to boost lower pec muscle activation. Most
    weight lifters discover it simpler to carry out decline presses as they really feel
    stronger when on this position.
    However, any athlete can use the front squat during dynamic effort decrease.
    When wrist flexibility limits the athlete's capability to execute a front rack carry, they may opt for the cross-arm carry.
    This signifies that as an alternative of carrying the barbell on the fingertips and shoulders with the wrists in full extension, athletes carry the barbell on the pecs and shoulders
    with the arms and upper torso locking their place.
    The entrance rack position-style carry is how an athlete
    would carry the barbell when executing a clear and jerk, so this option is usually used by these
    targeted on Olympic-style weightlifting. Whereas this
    grip is a safe approach to carry the barbell throughout a entrance squat,
    the level of wrist flexibility an athlete has will dictate whether they can maintain the barbell
    within the front rack place. We can improve an athlete's posture and
    technical execution, and we can additionally be biased towards
    the anterior chain and goal the quads and hip flexors more than another exercise
    variation. This coaching could have a direct carryover to the competition squat and will provide coaching variations that lead to improved sports activities efficiency.

    Activating less chest and placing the load on the triceps means you’ll lift much less weight.
    However if you’re seeking to construct triceps and enhance your
    lockout power then this is perfect. Plus, as a end result of the
    shoulder is more internally rotated and less externally rotated, you’ll take the onus
    off your shoulder joint. And the shut grip press has nice carry over to the lockout portion of the overhead and standard bench press.


    With this train, your upper body is absolutely supported, so your decrease again is totally faraway from the motion. This leaves you free to give consideration to pushing your upper again to its limit.
    Yes, barbell upright rows could be a good train for
    building shoulder and upper again strength. The wide-grip barbell shrug builds
    muscle within the upper shoulders with a heavy emphasis
    on the traps. Narrow grip barbell curls also
    improve your overall grip energy by way of this train as you have to keep the
    bar steady and stable throughout the motion, which is far more difficult with a slender grip.
    The wide grip barbell curl, as the name suggests, includes
    using a wider grip on the barbell to shift the main target to the brief head of the biceps.
    In half A of the workout you're going to build to the heaviest
    3 reps possible for the barbell deadlift.
    In this weblog, we’ll break down the barbell upright
    row and present you the method to grasp it safely for maximum positive aspects.
    Remember to prioritize security by utilizing applicable weights,
    sustaining appropriate kind, and using a spotter when essential.
    Whether Or Not you’re a newbie or a complicated athlete, this train can be tailored to satisfy your health targets.
    As talked about earlier, getting a great stretch on the bottom vary can actually increase
    your gains. So, don't play cheat — ensure you carry out
    each train in a controlled manner and achieve a full vary of motion. The
    brilliant facet is that utilizing dumbbells may put your triceps in a extra
    stretched position on the backside, potentially supplying
    you with more gains over time. Research suggests this ought to be
    sufficient to maximize triceps activation while minimizing elbow and
    wrist discomfort.
    You can rely every chest and delt urgent set at zero.5 sets for your triceps, too.
    For example, four sets of bench presses would rely as two units in your triceps, even when your main aim
    was coaching your pecs. In a wide grip barbell curl, the hands are positioned wider
    than shoulder-width apart on the barbell, emphasizing the
    biceps’ short head and brachialis. Shut grip barbell curls are another of those barbell workout routines for
    the biceps, and they’re the primary topic of this article.

    In our guide, you’ll discover ways to perform the train optimally and then uncover the three advantages of slender grip barbell curls.
    Special workout routines, usually called train variations, differ from
    the standard squat, bench press, or deadlift. Accessory workouts can also embody particular
    workout routines, such as the variety of
    barbell rows.
    The wide-grip barbell upright row is preferable
    to the regular upright row because it prevents
    the elbows from going too high, preventing rotator cuff injuries.
    When done correctly, the bar upright row is an effective exercise for constructing
    upper back and shoulder muscles. You can alter between normal and broad grip bench press as you see
    fit. For example, one session you utilize normal, the subsequent you use wide grip.
    Actually, go mild if you're new to the reverse grip barbell bench press.
    The major benefit of shut grip preacher curls is that they’re a good way to
    promote muscle growth in your arms. The change in grip additionally means your biceps
    need to work more durable than they do in normal bicep curls,
    as fewer other muscular tissues are appearing
    as stabilizers.
    Keep Away From arcing the bar out from your physique and preserving it near you by raising your elbows up instead of out.
    If you can’t lift the load correctly, reduce the load you’re lifting.
    It's no secret that if you want to be able to pressing heavy weights
    on... Count On expert-backed workouts, vitamin advice, the
    newest in energy sports activities, and an entire lot of motivation heading your method.
    Use a slender, underhand grip to preferentially goal your biceps and
    lats over the remainder of your again musculature (e.g., traps and rear delts).

    The close-grip bench press is a variant of the bench press where you switch more of the work to the triceps, and away from
    the chest and front deltoid. This means that most
    individuals should use less weight in the close-grip
    bench press than in the common bench press. Two, the bar will not
    touch your chest at the backside of the rep. As An Alternative, you’ll decrease the
    bar until your triceps lightly touch the ground.

    With a single bench press, you'll have the ability
    to kill two birds with one stone by engaged on totally different grip
    kinds and coaching your power and arms. If you
    will use a slim grip, your bench press wrist place is
    going to be totally different than normal. Nevertheless, this definition is somewhat arbitrary, and beginners who don’t have
    a consistent bench press grip might have a tough time determining the place to
    actually place their palms on the bar. Maintain a standard grip together with your thumb and fingers wrapped across
    the bar through the exercise. There is an elevated risk of dropping the bar and injury using a false grip (fingers and thumb on the identical side of the bar).
    It depends on your anatomy and the aim behind why you’re doing
    the exercise.
    When in comparison with the normal barbell and dumbbell bench presses,
    close grip dumbbell presses do not put that a lot strain on your shoulders and thus,
    can help you expertise much less shoulder ache. The incontrovertible fact that you’re keeping your higher arms
    close to your sides and don't use heavy weights reduces tension on your shoulders and makes it easier to perform the exercise.

    The first train within the barbell tricep exercise is the close-grip bench press,
    a variation of the usual bench press where
    you place your hands nearer together on the barbell. The narrower grip emphasizes your triceps more than the wider grip does.

    Doing so means that you’re flaring your elbows and shrugging your shoulders, which puts you in a weaker place.
    As A Substitute, you must allow the bar to travel to
    your upper abdomen, allowing you to maintain your
    scapula depressed (down) and your elbows to your sides.
    These muscles are involved when performing a close-grip BB bench press.
    In this text, you will learn every little thing you should find out
    about the means to carry out the close-grip barbell press appropriately.


    When growing lower physique and posterior chain energy, the again squat is King.
    The deadstop seated barbell curl is all about concentric contraction. Starting every rep from a complete
    cease with the bar resting in your thighs eliminates momentum and
    requires your biceps to do more work. Performing it seated removes
    lower-body involvement, maintaining the stress in your biceps and isolating them for an enhanced muscle pump.

    Each Time the shoulders are abducted and externally rotated, this puts the shoulder joint
    in a weak place. Although you’ll use extra weight and fewer ROM, you need glorious shoulder mobility to pull this
    lift-off. Because you’re mendacity down on a bench, using
    a barbell combined with a comparatively straight pressing path, the bench press should be your strongest urgent exercise.
    The height you place the bar within the rack is probably extra necessary
    than it will get credit score for. Place it too low and it
    adds a partial deadlift to the train however place it too excessive
    and you’ll hit the bar off the rack whereas doing
    reps. An alternated grip, one overhand and
    one underhand, will dramatically increase your
    grip energy on the bar. This is due to the truth
    that a barbell has a natural tendency to want to roll out of your arms.

    Whether you are in the temper for a push up variation or tricep extensions, we're certain there's an train here you may take pleasure in. The bench
    press will be the cash maker for your chest, triceps, and shoulders as a compound exercise and pushing motion. However as we
    discussed with the grip earlier, refined changes make a big distinction, although it’s nonetheless
    just a bench press to the untrained eye. Like any bench press,
    there might be some threat for shoulder ache, but this place
    is secure for most in case you are trying to
    construct your pecs. You’ll notice this position allows your
    elbows to travel slightly farther away from your body (but not so
    far as a wide grip) so you can get the deep pec stretch at the bottom of the train.
    Additionally, by preserving your elbows braced in opposition to your physique all through
    the entire length of the set, you naturally resist the urge to swing the weight up together
    with your shoulders. This helps to make sure that the
    strain stays squarely on your biceps, which maximizes the
    effectiveness of this isolation exercise.
    Once an athlete has found out the way to carry the barbell, it is time to contemplate stance width.
    While we can actually carry out a front squat with a
    wide stance, we'll most often execute front squats with a slightly extra
    slim stance than our typical competition squat stance. The narrowing of the stance helps to increase the demand
    positioned on the quadriceps and hip flexors. Typically, we are going to characteristic
    the front squat as a major and accent exercise.

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    Muscle Growth: Unlock The Secrets Of Sleep Quality And recovery




    MUSCLE GROWTH: UNCOVERING THE HIDDEN SCIENCE OF BETTER SLEEP


    Sleep is often considered a cornerstone of health, but its profound impact on muscle growth and repair has only recently begun to be fully understood.

    For individuals looking to build muscle, improve recovery, or enhance athletic performance, the quality
    and quantity of sleep may be the missing link in their success.






    SUMMARY OF DOES LACK OF SLEEP AFFECT MUSCLE GROWTH


    Lack of sleep can significantly hinder muscle growth by impairing protein synthesis,
    reducing recovery, and disrupting hormones like
    testosterone. This article explores how sleep loss impacts muscle growth and provides actionable steps
    to optimize sleep for maximizing gains.




    INTRODUCTION


    Sleep is a natural process that plays an essential role in almost every aspect of health.
    For athletes and bodybuilders, the impact of sleep on muscle
    recovery, growth, and performance cannot be overstated.
    While many focus on diet, training intensity, and supplementation, the quality of sleep often remains
    overlooked. This article delves into how sleep loss affects muscle growth and offers practical advice to enhance sleep quality.





    THE IMPORTANCE OF SLEEP FOR FAT LOSS


    While this article focuses on muscle growth, it’s
    worth noting that sleep also plays a significant role
    in fat loss. Poor sleep quality is linked to increased hunger, fatigue,
    and reduced metabolic rate, which can make it harder to achieve a leaner body composition. Additionally, adequate sleep enhances
    glucose regulation, further supporting fat burning.




    HOW MUCH DOES SLEEP AFFECT MUSCLE GROWTH


    The relationship between sleep duration and muscle growth is
    not linear. While some studies suggest that 7-9
    hours of quality sleep per night is optimal for most adults,
    individuals may experience varying effects based on their unique biology and lifestyle.





    THE SLEEP PROTEIN SYNTHESIS CONNECTION


    Sleep is a critical period for protein synthesis, the process by which muscle tissue is built and repaired.
    During sleep, particularly deep sleep, the body produces
    growth hormones that are essential for muscle growth.

    Disrupted sleep patterns can lead to reduced protein synthesis, resulting in slower muscle development
    and recovery.




    SLEEP AND TESTOSTERONE


    Testosterone, a key hormone for muscle growth, is influenced by sleep.
    Poor sleep quality has been linked to lower testosterone levels, which can hinder muscle
    gain and recovery. Conversely, sufficient sleep enhances
    testosterone production, promoting muscle growth.





    HOW MUCH DEEP SLEEP FOR MUSCLE GROWTH?


    Deep sleep, also known as REM (Rapid Eye Movement) sleep, is particularly important for muscle recovery and growth.

    While the exact amount of deep sleep needed varies by individual, it’s
    generally recommended to prioritize at least 4-6 hours of
    deep sleep per night for optimal muscle development.






    REFERENCES


    National Sleep Foundation. (2020). *The Impact of Sleep on Muscle Recovery and
    Growth.* Retrieved from Official Website.

    Horowitz, M., & Storer, J. (2017). *Impact of Sleep Deprivation on Muscle Function and
    Recovery.* Journal of Sports Science, 35(23), 1128-1136.

    Ramsay, A.N., et al. (2021). *The Role of Testosterone in Muscle
    Repair and Growth*. International Journal of Endocrinology,
    150(4), 479-490.




    Continue Reading

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