4 de dezembro – Dia de Iansã
Iansã é um Orixá feminino, também cultuada sob o nome de Oyá. Em termos de sincretismo, costuma ser associada à figura católica de Santa Bárbara. O nome Oyá significa “raio”, Oyá recebeu o nome de Iansã por também fazer referência ao entardecer. Iansã pode ser traduzido como a mãe do céu rosado ou a mãe do entardecer.
Costuma ser saudada após os trovões, não pelo raio em si. Dentre seus títulos, podemos citar “senhora dos ventos”, “senhora dos raios”, “rainha dos Eguns” (espíritos dos mortos), os quais controla com um rabo de cavalo chamado Eruexim – seu instrumento litúrgico durante as festas, uma chibata feita de rabo de um cavalo atado a um cabo de osso, madeira ou metal.
Como a maior parte dos Orixás femininos cultuados inicialmente pelos iorubás, é a divindade de um rio conhecido internacionalmente como rio Níger, ou Oyá, pelos africanos, isso, porém, não deve ser confundido com um domínio sobre a água.
Orixá guerreira, é força de magia que afasta males e influências negativas, amparando a todos que a ela recorram. Seu poder vibratório anula cargas, vencendo nesse sentido demandas e feitiços de qualquer natureza.
É a aplicadora da lei na vida dos seres emocionados pelos vícios. Seu campo preferencial de atuação é o emocional dos seres: ela os esgota e os redireciona, abrindo-lhes novos campos por onde evoluirão de forma menos “emocional”.
Dominando os ventos, Iansã transforma-os em tempestades, tufões, furacões e ciclones, mas também possibilita que o ar que respiramos torne-se puro e limpo, equilibrado na quantidade exata de oxigênio necessária à vida na terra e nas águas. Iansã relaciona-se amplamente com todos os elementos da natureza: água, ar, terra, fogo e também com as matas. Seu vento movimenta as águas; ajuda a revolver as terras, possibilitando a agricultura; atiça o fogo; dá vida à imobilidade; oferece ao homem sua energia, a energia eólica, sem custo algum.
O fogo é também um de seus símbolos mais marcantes e um elemento primordial, porque o homem conseguiu, através dele, um grande progresso em sua existência. O fogo sustenta a vida! Possui também o simbolismo do calor da paixão, do amor necessário às espécies que esquenta e impulsiona o coração!
Os filhos de Iansã são pessoas que chamam a atenção por sua postura física imponente. São diretos com as palavras, costumam ser dinâmicos, possuindo grande energia e imenso rigor. Alegres e muito carismáticos, são agradáveis de conviver. São generosos, apaixonados pela vida, independentes e muito batalhadores. A amizade para eles é algo muito sério, que deve ser conservada com muito zelo e responsabilidade.
Aspectos Gerais
Dia: quarta-feira (simboliza o elemento fogo)
Símbolo: Alfanje, chifre de búfalo e Eruexim (rabo de cavalo com cabo de ferro ou cobre)
Elemento: fogo e ar
Folhas: bambu, sensitiva, espada de iansã, louro, manjericão, pitangueira etc.
Domínios: atmosfera
Aspectos da Natureza: vento, tempestade
Cores: vermelho e branco, apenas vermelho, apenas branco.
Metais: cobre
Sincretismo: Santa Bárbara (04 de dezembro)
Saudação: Eparrei, Oya! Eparrei Inhansã!
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Nevertheless, if you would like to achieve sheer strength, compete in a powerlifting meet, or have extra power & explosiveness on the sector, a flat bench press is the means in which to go. Whether you’re an athlete or not, it’s a good suggestion to incorporate each bench press variations into your routine. They may target the same muscle groups, but they each offer unique benefits.
The identical is true for hanging weights, as the stability demands will require you to decrease the load. The above is true for close grip incline and decline presses as properly. In summary, the primary movers work in collaboration with the stabilizers to provide most drive and well-coordinated motion. In terms of the greatest power and hypertrophy growth, it is your main movers that will obtain the best impact. Nonetheless, together, there’s a substantial effect on total higher physique strength. Now, there are additionally some notable benefits of dumbbell bench press. With dumbbells, you simply can’t go as heavy as a result of you need to convey them off the ground and into place.
Your elbows should keep at a 45-degree angle, and your arms mustn’t shake as you decrease the burden. The trapezius muscle, situated in the upper again and neck space, is engaged through the flat chest press to stabilize and support the shoulders and backbone. All you want is a flat bench and a pair of dumbbells to carry out this train effectively at house. Begin with a weight you possibly can lift for 8–12 reps whereas sustaining good type. It isn’t just sufficient to know tips on how to do flat dumbbell press.
One Other reason why dumbbells are great is that they permit for a fair larger vary of movement, which is a part of the rationale why they have such great muscle activation. One of the advantages of dumbbells relates again to the point of stability. As A End Result Of dumbbells require extra stability, you will be working your muscles in a unique way, which is good for hypertrophy, and you will be higher targeting your stabilizer muscles to the next diploma. No one desires to be the lifter with super-built-up higher pecs but lagging decrease pecs that lack mass and girth. When doubtful, use all three variations strategically to train the different pec fiber divisions. By urgent from different angles you’ll enhance your pecs’ power capability and abilities as an entire and be higher suited to supply pressing pressure in a wider range of contexts.
Talking of partial reps…partial reps may be accomplished with a bench too, to work on particular segments of the bench press. With that, significantly heavier masses can be used, since it’s the bottom range of movement that’s the more durable in phrases of bench press. Whereas the usual bench press lowers the bar right down to nipple stage, you can play around with completely different lowering targets. One variation is to decrease the bar down to the neck on a flat bench. These stabilizer muscular tissues assist to decelerate the bar and prohibit inefficient movement mechanics.
The Flat Dumbbell Bench Press is a basic weightlifting train that targets the main muscular tissues of the upper body. Famend for its effectiveness, this train is a staple in power and conditioning packages. The main focus of the flat dumbbell bench press is to interact the pectoral muscle tissue, nevertheless it also works the shoulders, triceps, and stabilizes the core. The versatility of the dumbbells permits for a pure vary of movement, making it an excellent different to the barbell bench press for these in search of to reinforce muscular stability and forestall damage.
Whether you are a newbie or an experienced lifter, mastering the proper form and method is essential for maximizing your results and minimizing the risk of harm. The flat bench press workout and its variations are elementary to constructing strength, size, and performance in your upper body. By incorporating totally different workouts, specializing in form, and following a structured routine, you’ll find a way to achieve impressive results. Whether Or Not you’re a newbie or a sophisticated lifter, the flat bench provides countless potentialities to progress and challenge yourself. In bodybuilding the flat bench dumbbell press is essential for full development of the chest, particularly the center section and anterior shoulder joint muscle tissue. It is an assistive train for the triceps and serratus anterior.
Your glutes, shoulders, and head are flat on the bench with a neutral spine. Start with a weight that you can management all through the whole vary of movement with good kind. The dumbbells ought to almost touch at the top of the press, however not quite. Touching the dumbbells will take a few of the pressure off your muscles and decrease your gains. If the weights begin to level outward, this puts a substantial quantity of stress in your shoulders and elbows. Moreover, should you drop the weights, this could put other athletes in peril.
Occasionally you’ll find a fastened bench, but they’re not as in style as the adjustable ones. The beneath are standard rep and load ranges for energy, power, hypertrophy, and endurance. Again to chest development (as well as entrance delt and tricep development)… All in all, it’s nice to do each or combine it up all through your training cycles. Life Fit India presents top-quality fitness center equipment online in India.
But you need to ideally move onto lower rep ranges of 6-12 utilizing heavier weights as soon as possible. The place of your dumbbells and wrist relative to your elbows is necessary. You can play around with the close and extensive grip as properly to shift emphasis extra from your triceps to your chest. If you fail to do a rep (and you don’t have a spotter), you’ll have the ability to merely drop the dumbbells.
While there are completely different grip variations of flat bench press (such as broad grip and shut grip), the standard grip ought to be somewhat wider than shoulder width. This method, when you lower the bar down, your arms will be instantly aligned with your elbows, which can let you have the greatest force manufacturing. The flat versus incline versus decline bench press subject is a enjoyable one to navigate, particularly when it comes to programming targets. All three of those bench press variations can be beneficial for various causes. The decline bench press will entail urgent from a decline bench angle. The degree of decline can vary like the incline bench press, nonetheless, to a lesser degree and you’ll usually only decline bench press from a 15 to 30-degree angle tops.
Whether your aim is to build muscle, enhance energy, or improve general upper-body functionality, the flat dumbbell press is an invaluable addition to your coaching regimen. By progressively growing the load, the flat bench press stimulates hypertrophy, resulting in muscle development. It’s a key train for anybody aiming to construct a bigger and stronger chest. Yes you must mix in both dumbbell press and barbell bench press. This will help enhance your power general and have the flexibility to break through plateaus when wanted. Now if you only have dumbbells it’s fantastic to stick with them until you reach a plateau then switch it up and work in these barbell presses.
Power coaching is supposed to arrange you to choose up heavy issues. Other modifications which are discovered within the variations of the dumbbell bench press could additionally be in relation to the specific kind of muscular activation they might incur. Bear In Mind, whether or not you’re performing a dumbbell press or a bench press, the confluence of dedication, smart training, and restoration protocols is foundational in your success. The trick, although, is deciding on the best angle to work the muscle tissue you need to strengthen. Typically talking, you must set your bench between 30- and 45-degrees. The 45-degree angle will hit more of your shoulders, while the 30-degree angle will goal the pecs to a larger degree. Many of those do not even want a bench, but they’ll still help to strengthen your pecs and enhance your bench press.
Since your decrease back is of course curved, it’s truly finest to have a slight arch in your back. But positively don’t exaggerate the arch like powerlifters typically do in competitors. After unracking the barbell, position your arms so they’re perfectly vertical. Keep Away From these common errors to keep your bench press protected and effective.
It’s a key carry for those who must stability their pectorals and enhance chest strength to overcome plateaus with the barbell bench press. When it involves choosing the suitable weights, it’s necessary to begin with a load that lets you perform the exercise with a full range of motion and correct approach. Over time, as your strength improves, steadily improve the burden to continue difficult your muscles and stimulate growth. It’s better to err on the side of warning and select a barely lighter weight that you could control than to risk harm with a weight that’s too heavy on your current degree of power. Bear In Mind to focus on correct type, gradually enhance the load, and take heed to your physique to stop accidents. Mix the flat chest press with a well-rounded workout routine, correct vitamin, and enough relaxation to optimize your progress and obtain your fitness objectives.
The larger the angle, the more the train will have interaction the shoulders. After those 2 weeks, you can start to use progressive overload by lifting heavier dumbbells and lowering reps. Let’s clarify- it’s okay if you are a thin beginner to carry light and in high rep ranges of 15+ per set whenever you first start coaching.
What’s more, some 2018 analysis suggests that adding exercises like bench presses to your workout routine may provide other health benefits, together with elevated bone density. The number of reps you perform per session is determined by your health targets. If you are utilizing very heavy weight, doing simply three to five reps at a time could additionally be sufficient to be efficient. You can carry out as much as 3 sets, resting a couple of minutes between units. A lifter looking to enhance energy may do four to 6 units, while someone who wants to work on muscular endurance may do 2 to three units. It consists of a quantity of small muscles that help stabilize your shoulder. The rotator cuff is exercised throughout a dumbbell bench press as you work to maintain the weights steady and moving up and down.
If you are aiming to develop the higher chest, don’t compete in energy sports activities, and want to limit stress on the shoulder, you want to contemplate the incline bench press. Sometimes an incline bench press is performed along with your torso at a 30-degree or 45-degree incline. A 2020 study found that an inclination of 30 levels is ideal for activating the upper chest. Anything above 45 degrees recruited more anterior delt and less chest. Alter the incline for bench variation to sculpt the chest region. Embarking on a full-range movement in dumbbell presses ensures thorough muscle activation. Modify rest intervals to shift focus amongst hypertrophy, endurance, or strength-building efforts.
No, the dumbbell bench press isn’t dangerous if the athlete makes use of the correct type and lifts an applicable quantity of weight. One of the first benefits of the dumbbell bench press is the higher vary of movement. To maximize this benefit, the burden ought to be under your chest on the backside of the press. At the top of the press, you should convey the dumbbells together.
Remember, it’s more important to have proper form than large quantities of weight. Once you’ve mastered the technique, you will add more weight to your dumbbell bench press. By focusing on technique, you can make probably the most of the flat dumbbell press while reducing the danger of injury. Maintain the dumbbells with a impartial grip, palms dealing with one another.3.
Bear In Mind, your progress is earned rep by rep, so press on with confidence and determination. Each are appropriate for newbies, but dumbbell presses could provide a greater vary of motion and help in balancing strength between arms. The incline dumbbell press may be modified in numerous ways or made more challenging to swimsuit individual needs and fitness objectives. The elbow tuck is an essential type cue that can help to explode your bench press, whether you’re lifting dumbbells or a barbell.
Unless your performance is going to be assessed utilizing the flat bench press, it’s not an absolute necessity to aesthetically develop the higher physique. A good alternative is the incline bench press, especially since you can regulate the angle to target specific areas of the chest. If your upper chest is missing in development, it’s a good suggestion to give attention to getting stronger at the incline bench press quite than solely flat benching. Moreover, an incline bench press is best in case your aim is to step onto a bodybuilding stage or you’re extra involved about aesthetics somewhat than power or performance. In Distinction To the extra conventional flat bench press, the incline press shifts the motion’s focus to the higher portion of the pectoral muscle groups and the entrance of the shoulder. This permits for more significant hypertrophy (muscle growth) of the higher chest when the train is carried out frequently. Sure, you’ll have the ability to incorporate both the incline dumbbell press and the flat bench press into the same workout routine to target totally different areas of the chest.
Whether Or Not you’re a newcomer gripping the iron for the first time or a seasoned health club veteran, these insights will fuel your journey to peak bodily form. Let’s ignite that enthusiasm and charge headlong into remodeling your workout routine. Perform the train in the very same method as the dumbbell press, besides using a barbell gripped with both arms instead of particular person dumbbells. Set the bench at a 30 to 45-degree incline beneath a rack with the bar loaded.
Over time you can see a cheerful medium between undertraining and overtraining/overreaching. If you feel you would be doing more, then add one other day of bench press to your routine. Use deload weeks smartly and incessantly (i.e. every 4-8 weeks) and you shouldn’t have any problem with doing bench press twice per week (if your routine calls for it). This is as a outcome of not everyone’s our bodies and joints are structured the identical. This applies to each maximizing energy and preserving your joints freed from damage. Pause reps are used to implement isometric coaching into your lifts. Basically you just pause for a couple or a number of seconds on the center vary or simply earlier than it reaches your chest then continue as normal.
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