Bajkowy cykl „Zwierząt leniwych” dla naszych podopiecznych

Napisano dnia

Dziękujemy Twórczyniom i Twórcom Uczestnikom PAL „Znaczenie Rodziny” i PAL Stare Podgórze/Zabłocie i KLUB Rodziców MOPS Kraków za bajkowy cykl „Zwierząt leniwych”, za Wasz talent, poświęcony czas i serducha czułe na los skrzywdzonych zwierząt, którym staramy się pomóc wyjść na prostą i znaleźć dobrych, mądrych Ludzi którzy potrafią im stworzyć dobre, bezpieczne, beztroskie życie.

Drogie Twórczynie i Twórcy zwierzęta, które wyczarowały Wasze ręce i wyobraźnia są niesamowite, niepowtarzalne i bajecznie kolorowe. A co z tego będą miały uratowane przez nas zwierzęta? Ano nasza fundacja dostała te cudeńka i w dogodnym czasie zrobimy licytację, o czym Was wszystkich poinformujemy.

Dziękujemy sprawcy tego cudnego pomysłu Marcinowi Kucharskiemu Gdzie Kucharek Sześć i Berenice Błaszak za  świetną akcję, której finał wernisaż wystawy „Zwierzęta leniwe” odbył się wczoraj w Centrum Aktywności Seniora, przy ul. Berka Joselewicza 28.
 
 
DziękujęGosi Maszczyk, za obecność na wernisażu i kilka słów o naszej fundacji ( przepraszam, za moją nieobecność, zmogło mnie jakieś choróbsko). Wszystkim zaangażowanym w „Leniwe zwierzęta” z serca dziękuję, życzę Wam zdrowia i dobrych Świąt. 
 
Magda Hejda

42 komentarze do “Bajkowy cykl „Zwierząt leniwych” dla naszych podopiecznych”

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  33. Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.

  34. By incorporating these workouts, you can expect significant enhancements in muscle development and
    total athletic performance. Explore additional assets or search professional steerage to further enhance your understanding of these effective methods.
    Properly executing these exercises promotes uniform
    muscle improvement throughout your back. The
    rotational side of sure actions targets different muscle teams effectively, thus contributing to general back thickness.

    Consistency in performing these rows will yield advantages for
    overall muscle development and contribute to improved posture and damage prevention. Goal
    for relaxation periods of around 1-2 minutes between units to permit your muscular
    tissues to recuperate whereas maintaining the depth of your exercise.
    Longer rest intervals could also be necessary when lifting heavy weights or performing extremely demanding exercises such as deadlifts or pull-ups.
    Executing this transfer with proper type ensures maximum engagement of
    the focused muscle tissue without straining different elements of
    your physique. By incorporating this exercise
    into your again workout routine, you presumably can successfully develop power and
    muscular stability in your upper physique.

    The muscle responsible for creating width is the latissimus dorsi – the lats.
    It originates from the backbone, where the fibers fan upwards and insert into the humerus.
    If you need to truly achieve some measurement in your back, there’s a hell
    of a lot more to it than deadlifts and pull-ups. When we speak chest, we have 2 separate muscle tissue, arms, 2 seperate muscular tissues, and
    so on. Dead-lifts certainly work the upper again properly, but fail to provide a complete pull as they neglect the elbow flexors.

    They produce other disadvantages corresponding to failing to provide a whole
    decrease physique movement by overemphasizing the hip extensors.

    The rear delts are strongly involved in each shoulder hyperextension and
    transverse extension. The upper again does have a quantity of
    areas that every have completely different functions. Scapular elevation helps to reposition the hand, not for shrugging a heavy weight.
    This exercise is a variation of the extra generally used bent over
    row, this train is used to focus on the lower latissimus dorsi.
    Since the decrease lats are nearer to the insertion point and further away
    from the middle of the muscle it won’t do much for general again growth.

    Olympic Weightlifters, Strongmen, and wrestlers have the thickest backs in comparison with other athletes.
    Deadlifts harness the facility of your entire body, focusing on not simply your again but in addition participating your glutes,
    hamstrings, and core. This powerhouse transfer strengthens
    the spinal erectors that run along your spine. If your workout isn’t
    sufficient to make your back no much less than a little bit sore
    the next day, contemplate doing more sets
    subsequent time.
    Developing rear delts are also a key part of tips on how to get massive shoulders.
    They additionally give you a V-taper, typifying the best upper
    body by bettering aesthetics. Nonetheless, many people wrestle to
    have interaction the lats effectively when working their again, stopping optimal development.
    Standard deadlifts from the floor aren’t an excellent train for back
    hypertrophy.
    They also hold your arms in their sockets when you’re deadlifting heavy weights.
    When you bend over to choose up the barbell, you’re
    working your mid and decrease traps. This makes deadlifts
    one of many absolute best workout routines for building big traps.
    By incorporating lat-focused workout routines into your training routine, you can immediately goal and stress the lats,
    encouraging muscle hypertrophy and total growth. As the lats grow and
    strengthen, they contribute to a broader look within the again,
    giving the phantasm of a wider body. Constant and progressive coaching, mixed with proper form and
    approach, will allow you to construct a wider back
    by emphasizing the development of the latissimus dorsi muscle tissue.
    Focus on incorporating rowing movements into your back exercise
    routine as they interact a variety of muscles,
    constructing thickness and power.
    This not only enhances overall performance but additionally
    minimizes danger of damage by supporting proper alignment
    all through numerous compound workouts and day by day actions.

    Weight may be added to a pull-up utilizing a weight belt, however pulling your body weight up creates instability that engages the core muscular tissues to take care of stability.
    With many muscle groups, you are able to use poor type or too much weight and nonetheless really
    feel the target muscle working. It’s completely different with the back—unless you employ rock-solid type and decide
    the best weights, you are capable of do a full workout and not
    really feel a lot in your back in any respect. You are going to do three reps,
    gradual and managed and after the three reps are complete hold the burden within the top position emphasizing the stretch for 5 seconds.

    By keeping your elbows close to your physique throughout the motion, you’ll be able to
    maximize muscle engagement and build power in your again. This exercise additionally helps
    improve posture and helps overall stability as it really works on multiple
    muscles simultaneously. To maximize effectiveness, maintain a straight posture throughout the motion and
    concentrate on managed repetitions rather than using momentum.
    Incorporating this exercise into your routine may help build thickness in your back while
    minimizing stress on other muscle teams. This train engages numerous muscles
    including the latissimus dorsi, rhomboids, and trapezius as properly as providing stabilization for shoulder joint well being.
    It also emphasizes scapular retraction which is crucial
    for growing again thickness and total posture improvement.
    Like the pulldown, the cable lets you benefit from constant resistance, the hand
    position, and arm path, all of which create higher
    rigidity on the lats to build energy and size.
    Regardless of which you favor, the pull-up and the lat pulldown are your
    go-to choices for a large, muscular back. A
    thorough warm-up routine will increase blood flow to your muscular tissues, enhances focus and adaptability, and readies
    your body for the upcoming hard work. As A Outcome Of the again is likely considered one
    of the more complex physique components,
    composed of multiple muscle tissue, all important
    for each visible appearance and performance, you want to
    hit it from many angles and use a wide rep range.
    A well-developed back may help counteract the chest focus from exercises like bench presses and push-ups.
    Here are two strong exercises featuring back thickness exercises that’ll set your muscles on fireplace.
    There’s lots of variation that can be done with the bent-over row, but whether you
    employ kettlebells, dumbbells, or a barbell, it’s nonetheless an excellent train for building
    a thick back. And though the execution is relatively easy,
    it can take a good bit of follow to nail correct form to target
    the again muscle tissue effectively. Most people underestimate the
    effectiveness of a pull-up for building a stable back because
    it’s a body weight exercise.
    Dietary supplements such as whey isolate present
    necessary protein that helps restore and grow muscle tissue after workouts like bench press or squatting.
    Prioritizing rows over vertical pulling is crucial for achieving optimum
    results in again improvement. Understanding the anatomy of the again and following these
    tips will guide you in sculpting a powerful, muscular back that enhances overall bodily efficiency.
    Understanding the again anatomy is crucial for targeting workout routines that
    develop thickness and strength. The again is a posh structure made
    up of bones, muscle tissue, and connective tissues. As you drive upwards
    via your heels and prolong hips into full lockout,
    every muscle from head to toe contracts isometrically to stabilize the
    weight. With toes planted hip-width aside, you grip the bar tightly—this action works
    wonders on grip strength while additionally recruiting muscles in the arms and forearms similar to brachioradialis.

    Set an incline bench to round forty five degrees, position yourself face down together with your chest on the
    bench, and grasp a barbell using an underhand grip.

    Set the cable machine to a low place, choose up the handles, and stand a
    quantity of steps again. Sustaining a slight
    bend in your knees and hinging at your hips, maintain your back
    straight as you pull the handles in the path of you, squeezing your shoulder blades collectively on the peak of the movement.
    This transfer could also be extra width-first in your
    thoughts but after the heavy work early within the workout, these pulldowns will assist to finish off your lats and flush them stuffed with blood.
    To get somewhat extra depth-building „kick,” concentrate on trying
    to drag your elbows back and up at the bottom.
    This article unpacks ten powerful exercises particularly chosen for his or her effectiveness in constructing each muscle mass and energy throughout your
    upper and decrease back areas. Building a thick, muscular back is not
    just for show; it’s the foundation of a robust and balanced higher body.
    From the foundational deadlifts that have interaction a quantity of muscle teams to the precision of chest-supported and seated cable rows,
    each exercise plays a pivotal function in sculpting a dense and muscular back.

    Hold your chest up, shoulders back and retract your shoulder blades, after which pull the rope back toward
    your face whereas at the similar time pulling the rope aside.
    A good kind cue right here is to think about that you’re attempting to hit a „back double bicep pose” on each rep.
    Merely attach a v-bar to the top pulley of a lat
    pulldown machine after which hold onto the bar utilizing a neutral grip.
    To carry out this back exercise, attach a straight bar to the highest of
    a cable machine and take a couple steps back.

    Stretching also stimulates the proprioceptors in the muscular
    tissues, that are responsible for sending alerts to the brain concerning the physique’s place
    and motion. This activation helps enhance muscle coordination and enhances
    the recruitment of all back muscles involved in the exercise.

    BACKDRAFTBeyond the newbie’s stage, you want to typically carry out four lat exercises for 3
    or 4 sets every. To maximize the stretch, some trainers stand
    on a block, barbell plates or a bench. We do not suggest standing on a bench;
    that is probably dangerous and the act of balancing can hinder your efficiency.

    Arnold’s again was a trademark of his classic physique,
    identified for its broad width and deep cuts. His back, particularly in the rear double biceps, displayed a dramatic V-taper that set
    him aside. His traps and decrease again had been additionally well-developed, giving
    him a balanced, highly effective look from
    every angle. Franco’s signature pose was the rear double biceps,
    where his traps and upper back thickness took center stage, making him one of the most memorable opponents of his period.

    Despite standing at just 5’5″, Franco’s back was filled with thickness and power, notably in his traps and lower back.

    Yates’ most celebrated pose was his rear double biceps,
    the place his back’s depth and graininess have been fully
    displayed. It was a pose that always secured him victories, as
    rivals struggled to match his muscle detail and density.
    Add these workouts to your present training plan or, higher yet,
    do them completely for the subsequent couple of months,
    and your back will develop sooner than ever before.
    Anticipate expert-backed workouts, diet recommendation, the most recent in power sports, and
    a complete lot of motivation heading your method.
    Focusing on a powerful back creates a solid basis for other lifts
    as well. With improved stability from exercises concentrating on the scapula and spinal
    erectors, you’ll be able to preserve better type throughout
    squats or shoulder presses. Partaking in these
    movements frequently helps situation the lats, rear delts, and full thoracic
    cage, selling an upright stance that radiates confidence and strength.
    Except you’re training with impeccable kind and utilizing the best weights, you can be underworking your
    muscular tissues and aren’t going to see the progress
    and development you want. In Contrast To the traditional lat pulldown, the neutral
    grip variation permits you to isolate muscles like the lats and biceps.
    A sturdy back can additionally be critical for twisting the torso,
    pulling your arms down from above your head, and, perhaps most importantly, stabilizing the backbone.

    So as an alternative, brace with the abs to create extra stability by sustaining a neutral spine.
    It Is in the neutral spinal place that the lats can produce the greatest amount of output and contract maximally.
    You’ve Got in all probability learn that to get a full lat contraction, you have to arch the decrease again. You even see photos of men with large backs using an arch
    when doing pulldowns. It Is not a foul approach, nevertheless it does not preferentially construct the lats.

    From that place, you want to take an arm path where you
    provoke the pull by driving the arms down and bringing the
    elbows in towards the hip (shortening).
    Leaning ahead like this ensures you goal all muscular tissues of your back for optimal
    and balanced muscle development. Many bodybuilders discover it simpler to focus
    correctly on the lats with the lat pulldown machine’s stability.
    A decrease again harm or even just lower back pain can effectively hamper your bodybuilding progress.

    This bodybuilding back workout consists of six exercises for a complete of 20 sets.

    It ought to be noted that the behind the head lat pull-down can potential course injury or strain to the rotary cuff if not performed with proper type and approach.
    Your lats work with the teres main and pectoralis major muscles to adduct, rotate, and
    extend your arms. Its main perform is transferring the arms towards the body’s middle, as seen in workout routines like chin-ups and
    lat pulldowns.
    There are loads benefits to coaching your rear, from damage prevention, to helping
    you pull extra weight in all lifts, to creating the coveted V-shape.
    If you don’t have access to a cable machine then you can perform your face pulls using resistance
    bands as an alternative. From there, pull the bar down to your higher chest
    whereas keeping your elbows tucked in till you are feeling your lats
    totally contract, and then increase the bar back
    up under management. The close-grip v-bar pulldown is
    a great variation for hitting the lats successfully in addition to offering stimulation to
    the lower and center traps, rhomboids and serratus.

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  37. When the bar strikes in entrance of your balance point
    (the midfoot) it causes a significant increase in stress within the low again. Take a video of your squat to examine your vertical bar path.
    Field squats are a more taxing variation than chain suspended low bar squats however assist to accomplish an analogous
    outcome—developing strength out of the hole.
    The low bar squat shifts the bar nearer to your hips for a higher hip load.
    Naturally, this implies more hamstring & glute improvement, nevertheless it doesn’t cease there.

    Every muscle of the thigh is engaged totally when properly
    executing a low bar squat. No matter how well-schooled or
    skilled a coach may be, the athlete will in the end know
    what feels and works greatest for themselves.
    To perform a low bar back squat with correct form, begin by putting the barbell on your rear delts
    and higher again, ensuring it is securely positioned. Stand
    with your ft shoulder-width aside and toes barely identified.
    Keeping your chest up and core engaged, provoke the squat by
    pushing your hips again and bending your knees.
    Decrease yourself till your hips are slightly beneath parallel, then drive by way of your heels to stand
    back up. Keep a neutral spine and keep away from rounding your back or leaning too far forward.

    The broad stance, low bar position, elevated posterior chain activation, and shorter vary of
    movement implies that low bar squats may let you carry heavier weights than high bar squats.
    For some people it’s like reinventing the wheel.
    Level your knees and toes in the same directions and see
    if there’s any discomfort in the ankles, knees, hips,
    or lower again. The stance you take throughout any squat should
    allow you to remain balanced and reach full depth.
    Athletes who compete in powerlifting will usually use a wider stance
    when using the low-bar method. The degree of toe-out angle will vary primarily
    based on an individual’s anatomy and mobility.

    The excessive bar squat, characterised by the barbell resting high on the higher trapezius muscle tissue, emphasizes quadriceps engagement.

    The higher bar position necessitates a more upright torso, selling a larger range of motion within the knee joint.
    This, in turn, locations a higher demand on the
    quadriceps muscles to increase the knee and drive the movement.

    Excessive bar squats require a extra upright airplane of movement, allowing athletes and lifters to get accustomed to a proper squatting approach.
    It helps lifters enhance their type probably decreasing the danger of damage.
    If you’re new to squatting, getting accustomed to high bar
    squatting is a good suggestion before transferring over to low bar squats.
    The low bar position comes into play when it is time to give attention to absolute energy growth and maximal muscle activation.
    It simply means that for a novice, we expect that a low bar squat
    is the best way to go for those causes. It’s going to work
    extra muscle mass and permit you to use more weight, which are essential things for a novice to
    do in terms of it, as a outcome of the novice program would
    not use plenty of workouts. However today we’re answering the question are low bar
    squats actually wanted to build energy and size?
    Throughout low bar squats, the adductors mainly act as stabilizers
    by stopping your knees from caving in. If you don’t squat low sufficient, you grow less muscle and the athletic advantages are lower.
    That mentioned, you shouldn’t force your self to squat deeper than your body will permit you to.

    The stress supplied by these wraps is often an immediate repair for wrist ache.
    A fast fix is a couple of loops of athletic tape over pre-wrap.
    Wrist wraps are higher as a end result of the strain is adjustable, and
    you can take them on & off shortly. The low bar squat allows
    you to move extra weight due to its enormous muscle recruitment,
    and recruited muscles develop. No different single exercise
    will result in larger overall leg hypertrophy
    (muscle growth) than the low bar squat.
    If you choose to squat in a low bar position, you need to put
    on the right squat sneakers. Based Mostly on sure studies, there is a lot to unpack from this question. The low bar squat
    form is characterised by a more ahead lean of the torso and a decreased moment are because of the bar placement
    decrease on the again and higher activation of posterior muscle teams.
    This form uses a extra upright place, and consequently creates larger range of movement on the ankle and
    knee joint whereas recruiting extra of the quadriceps.
    Whereas at first glance this squat type appears to be the
    best to know, it’s still useful to go over the steps to
    it. Squatting is one of the best types of train for growing muscle energy and improving power efficiency in the hip and knee extensors.

    As you probably can think about these benefits are of particular
    curiosity to these trying to increase their 1RM like powerlifters,
    a group who use each forms of squats.
    Usually, the wider your stance is, the extra angled your toes ought to be.
    And the narrower your stance, the more ahead your toes ought to level.
    There are a couple of parts involved in stabilizing the bar in the low-bar place for your squats.
    Retract your shoulder blades and pull the elbows up and back.
    The back muscle tissue might be pushed out if you do that and it will create a
    great platform to stabilize the bar on. In order to get
    the bar in a stable low-bar place, you should create
    a shelf to put the bar on using the deltoids and back muscles.

    References:

    https://repo.forgeworksinteractive.com/octaviamatteso
    http://www.deeplinkings.com/valeriapinksto
    https://git.andy.lgbt/anneliesemallo
    https://git.thweb.net/jewelldallachy
    https://git.projectdiablo2.cn/maryellenricci
    https://git.yinas.cn/rodrigoblue231
    https://dacian.cc:3005/margaritodrigg
    http://www.shqkxh.org:3000/fanniebroadhur
    https://gitea.gm56.ru/sheryl61872984
    http://gogserver.dnsalias.com:3000/phillipernst66
    https://git.wisptales.org/elisteil112742
    https://zeroth.one/lenardkrebs26
    https://gitea.benny.dog/patriciaupshaw
    https://home.42-e.com:3000/darrylgabb1469
    http://hongleiyu.com:4000/beckymaldonado
    https://githabio.com/renegrano06832

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