Pesquisadores propõem criação de nova área de proteção ambiental costeira-marinha no RN
Projeto Ponta de Pirangi/Oceânica lança livro digital gratuito em live com proposta da APA que envolve pesquisadores e comunidade
Há mais de uma década a Oceânica, Organização da Sociedade Civil (OSC), realiza pesquisas e ações no litoral sul potiguar. Os resultados das pesquisas mostram a alta riqueza de espécies na região de Pirangi. Por ser uma área notável para a Biodiversidade Brasileira, deve ser cuidada. A criação de uma Área Protegida Costeiro-Marinha é uma importante estratégia de ordenamento e conservação da natureza. Este é o assunto da live Oceânica que acontece nesta terça (16) no Youtube e Facebook, às 20h, com o lançamento do livro digital gratuito “APA RECIFES DE PIRANGI – Proposta de Criação de Área Protegida Costeiro-Marinha no Rio Grande do Norte”.
De acordo com Lígia Rocha, coordenadora do Projeto Ponta de Pirangi, “a publicação deste livro possibilita a todos os interessados não apenas conhecer a proposta de criação da APA Recifes de Pirangi já entregue ao Instituto Chico Mendes de Conservação da Biodiversidade (ICMBio), mas também ampliar o reconhecimento da pluralidade de agentes sociais envolvidos, de formas de uso do litoral e de estratégias de conservação, mobilização popular e ordenamento que vêm sendo desenvolvidas desde 2010 na busca da sustentabilidade no litoral potiguar”. Tanto a publicação do livro como seu lançamento são ações previstas na Fase 3 do Projeto Ponta de Pirangi, realizado pela Oceânica e patrocinado pela PETROBRAS através do Programa Petrobras Socioambiental e Governo Federal.
Espécies ameaçadas
Reconhece-se hoje a existência de uma rica biodiversidade no litoral sul potiguar, com mais de 500 espécies, sendo algumas ameaçadas de extinção (tartaruga-de-pente, peixe-boi marinho, tubarão-lixa, entre outros) e algumas visitam a região sazonalmente, como as baleias jubarte. “Como existem inúmeras formações recifais e outros ambientes marinhos ainda não estudados, certamente a riqueza biológica local descrita está subdimensionada”, explica Ligia.
Ações
O trabalho para a proposta da APA envolve a geração de conhecimento, educação e conservação. Várias ações fortaleceram a elaboração da proposta, como o “Primeiro Workshop Linhas Prioritárias de Ação Integrada no Litoral Potiguar” com a participação de pesquisadores e técnicos do RN que atuam no litoral; o Monitoramento da Praia de Búzios (Nísia Floresta), com enfoque nas temporadas reprodutivas das tartarugas marinhas e circulação de veículos; o Mapeamento Ambiental Marinho com base no conhecimento dos pescadores e pescadoras, e a série de Fóruns “Que Litoral Queremos?” para discutir com a sociedade litorânea os usos, conflitos socioambientais vividos e as sugestões para amenizá-los.
Sobre o livro
Conhecer a rica biodiversidade de espécies e ambientes costeiro-marinhos e entender suas fragilidades e vulnerabilidades diante da pressão antrópica existente, reconhecer e identificar os diferentes grupos de usuários do mar, envolvê-los na resolução de conflitos e nas tomadas de decisão para a conservação dos bens naturais são passos fundamentais em busca da sustentabilidade. “Esta publicação é o exemplo de como a integração entre sociedade civil organizada, pesquisadores e gestores ambientais pode gerar tanto conhecimento científico como propostas robustas de políticas públicas voltadas ao bem comum. Projetos socioambientais de longa duração são fundamentais na construção do caminho democrático em busca da conservação da biodiversidade e sustentabilidade na zona costeira”, ressalta Ligia.
Acesso às publicações
Na finalização da Fase 3 do Projeto Ponta de Pirangi, os novos livros impressos e digitais produzidos pela Oceânica serão distribuídos à instituições parceiras que têm em sua missão a gestão socioambiental no litoral. O livro digital “APA RECIFES DE PIRANGI – Proposta de Criação de Área Protegida Costeira-Marinha no Rio Grande do Norte”, assim como o recentemente lançado “Que Litoral Queremos?” (que já está disponível para baixar) poderão ser baixados aqui no site.
O livro “APA RECIFES DE PIRANGI – Proposta de Criação de Área Protegida Costeira-Marinha no Rio Grande do Norte” poderá ser baixado nesta terça (16/06) a partir das 20h, quando lançaremos o livro ao vivo em nosso canal no YouTube e simultaneamente no facebook.
Link para assistir a live pelo You Tube: https://www.youtube.com/watch?v=IL7bWJHb9So
Link para assistir a live pelo facebook: https://www.facebook.com/oceanica.osc/videos/283929086092816/
Link para baixar e-book: www.oceanica.org.br/pontadepirangi/
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Sure, it’s great for the shoulder joint but puts
more stress on the elbow joint and this takes it via a big ROM.
It can be onerous on the shoulder joint if
you normally feel pain with shoulder flexion. A snatch grip is extensive, usually outside of the
snatch rings on a barbell. Partly as a end result of I was at all times good at them and partly as a result of I all
the time wanted massive traps. Nevertheless, as a coach trying
to scale back the risk of harm for athletes, shrugs are probably the greatest choices we have for serving to to forestall concussions.
The beauty of preacher curls is that they’re very straightforward to be taught and grasp,
however they will provide huge benefits for your arms.
In order to build all three heads of your triceps, you
need to probably add a triceps extension exercise.
Some individuals will recommend gripping the barbell even narrower than shoulder width, to the
purpose where we can’t deliver the barbell
all the way down to our torsos anymore. That can be
a good raise for emphasizing the triceps, but it’s not what we’re speaking about here.
We’re speaking a few bench press variation that’s carried out with a close grip, not a kind of triceps extension. Setting your bench to a 15 to 20-degree decline is an efficient
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 place.
It may even carry over to athletic actions, and save you a
while, as you won’t need to do four isolation workouts per triceps workout.
This just isn’t essentially better, however some individuals prefer cable exercises
over freeweights because of this. The good news is
that you could replicate the effect of reverse grip rows with a cable machine.
Our preferred higher back coaching accent workout routines embrace conventional barbell
rows, Pendlay rows, excessive pin heavy rack pulls, dumbbell rows, and pull-ups.
Together With these varieties of workouts in your major exercise and accent train choice will make sure you
add the correct dimension and energy essential to press massive weights.
When it comes to set and rep choice, we work as much as max singles for almost all of our max effort higher primary workouts.
Using dumbbells as an alternative to the barbell presents several advantages.
Dumbbells allow for a larger range of movement and higher isolation of the biceps.
To modify the Barbell Seated Close-grip Concentration Curl for different fitness levels,
contemplate incorporating variations that target completely different muscle groups whereas
sustaining proper form and method. Patrick Dale,
PT, ex-Marine, is a Coaching Editor with 30 years of experience in Personal Training and Strength & Conditioning.
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The barbell upright row isn’t inherently bad, but it does carry a better danger of shoulder impingement, especially if performed with incorrect type or
excessive weight. Always watch out when lifting heavy in the course of the upright row, especially if you’re new to it.
The shoulder joint is complex and vulnerable to improper form or excessive load injury.
Following these points will allow you to maintain correct type and method in the course of the barbell upright row, which will ensure an effective and protected workout.
The entrance squat is a multi-joint exercise that emphasizes the anterior
chain while remaining able to adequately coaching the posterior chain muscle
tissue. This motion helps to improve the energy of the quadriceps, hip flexors,
back, and trunk. This variation is often one of many first squat variations we
use when coaching athletes, as it helps to enhance energy and approach within the competitors squat directly.
The landmine curl challenges grip strength by gripping the end of
a barbell. By gripping the fat end and curling it across your physique, you’re hitting your biceps from a novel angle and difficult your grip strength.
If you want to construct larger biceps whereas
leveling up your grip, this one’s a no brainer.
As Soon As the eccentric portion of the raise is complete,
we reverse the course of the barbell and enter
the concentric portion. As that is done, we need to focus
on maintaining control over the barbell and not be so
centered on force manufacturing that we sacrifice positioning or posture.
Whereas we want to produce important drive, we wish to achieve
this in a fashion that permits for optimal torso posture to be maintained.
By introducing a slim grip and a preacher bench, suddenly you’re
able to really hone in on that biceps muscle – say howdy to the close grip preacher curl.
Right Here, we’ll run through what muscles are labored in this train,
why it’s such a fantastic one to grasp, and, in fact, tips on how to perform it appropriately.
The barbell lying triceps extension is one of the finest workout routines for building greater
tricep muscular tissues. It is also known as “skull crushers,”
but don’t worry—with the tweak to the usual model of the exercise
you’ll be doing on this barbell tricep
exercise, your cranium ought to stay intact.
The former will put more depth and stretch onto the
anterior rib muscle tissue (serratus anterior). In the lengthy term, it will lower the danger of damage to your pectorals and shoulders.
In The End, the extra muscle fibers that you’ll naturally
recruit by lifting barbells will lead to greater hypertrophy, which
is the primary cause why most individuals do the slim
grip barbell curl within the first place.
By using a detailed grip, you improve the intensity on the biceps, leading to
greater muscle activation and in the end better outcomes.
Moreover, the seated place helps get rid of any momentum or swinging that
can happen throughout standing workouts, guaranteeing that you’re
solely relying on your bicep power to perform the motion. The Barbell Reverse Close-Grip Bench Press is an effective exercise aimed toward maximizing triceps progress whereas enhancing overall upper physique power.
By instantly targeting the triceps, this transfer is essential
for creating arm energy and enhancing performance in different
lifts. Incorporating this exercise into your common exercise
routine won’t solely sculpt your upper arms but in addition increase
your pressing energy and functional fitness.
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Overall, a multi-grip barbell brings value and selection in relation to barbell-related workouts.
The purpose of a multi-grip barbell is to offer you a possibility
to place your palms in a impartial place. Rule of
thumb – if you’re spending $200+ on a multi-grip barbell, look for a Lifetime Warranty.
Geometry-wise, it’s just about the identical bar,
with the close grip being angled and middle and outer straight.
The build and finishes aren’t as nice as Rogue, however it costs a lot less.
The barbell seated close-grip focus curl targets particular muscle tissue in your arms, together with the biceps and brachialis.
By focusing on these muscle tissue, this exercise helps to construct strength
and definition in your higher arms. The triceps’ main function is to lock
out your arm, and the close grip bench press is the master at
building your lockout in your bench press. Where the wide-grip
bench press shortens your vary of movement, the narrow grip increases it
by allowing your elbows to journey farther on the bottom of the train. The barbell upright row is an effective approach to construct stronger shoulders, traps, and higher again muscular tissues.
Nonetheless, it’s important to remember the significance of
correct kind and cautious weight selection. Security is critical when using
free weights; concentrate on proper type by keeping your elbows tucked and your again neutral.
Usually talking, it is the variation the place you’ll be capable of lift the most weight.
A well-balanced triceps exercise ought to embody a combination of compound and isolation workout routines.
Compound actions like close-grip bench press and dips permit you to carry heavy, while
isolation exercises like cable pushdowns and dumbbell overhead
extensions give attention to specific tricep heads.
In Distinction To the the close grip bench press, the
usual grip is going to encourage more pec and delt activation because of the change in biomechanics.
This is why you’re more likely to see the usual grip barbell bench press as a staple in muscle building routines.
Similar to the close-grip bench press, chest dips are an efficient compound train that strengthens
your pectorals, deltoids, and triceps. However, instead of performing the motion while lying on a bench, you leverage your physique weight on a pair of parallel bars to repeatedly
decrease and lift yourself.
Another variation is the seated dumbbell focus curl, where you sit on a bench and curl one
dumbbell at a time, specializing in squeezing the bicep at the prime
of the motion. This variation helps isolate the biceps and improves power and definition. In truth, ask a handful of lifters what
one of their gym goals is, and we guarantee “construct bigger biceps” is at the prime of the record.
And whereas we’ll be the first to confess that biceps can make your favourite t-shirt look infinitely higher,
there’s another arm muscle simply as necessary, if no more, for making your
upper arms look jacked. So, should you don’t like them,
you don’t need to do them should you don’t want to.
So lengthy as you embody a couple of totally different rowing exercises in your again exercise, you must get
the outcomes you want. Whereas there is nothing
mistaken with this, it does put your arms in a much less
biomechanically efficient position, which suggests your biceps may fail
earlier.
This is much more essential with the slender grip, as it’s less steady than a wider grip.
The wide-grip standing barbell curl is among the few barbell workouts
that goal to isolate the inside head or quick head. There are
numerous attainable variations for the wide-grip dumbbell bicep curl.
For instance, you can carry out the exercise whereas sitting on a bench and standing.
You can rely each chest and delt urgent set at 0.5 units
for your triceps, too. For instance, 4 sets of bench presses would rely as two sets
on your triceps, even if your main aim was training your pecs.
In a large grip barbell curl, the arms are positioned wider than shoulder-width apart on the barbell, emphasizing
the biceps’ short head and brachialis. Shut grip barbell curls are one other of those barbell
exercises for the biceps, and they’re the principle matter of this text.
In our information, you’ll discover methods to perform the exercise optimally after
which uncover the three advantages of narrow grip barbell curls.
Particular exercises, usually referred to as exercise variations, differ from the everyday squat, bench press, or deadlift.
Accent exercises can even include particular workout routines, such because
the variety of barbell rows.
Use it to give attention to the upper chest, as it
is shown to lively the higher head of the pec main really well.
So, it is not going to be your main chest train, however an assistant/accessory carry.
Conversely, if you have hassle benching due to shoulder ache,
then you could find the reverse grip is the easiest way to bench
press (i.e. if you cannot do normal or broad grip, see if reverse grip works!).
As with any resistance exercise, you must use a weight you could carry safely but which also challenges you.
As A End Result Of of this, it’s a in style train amongst bodybuilders and strength
athletes who wish to construct arm energy and measurement.
At lockout, make sure your wrists, elbows, and shoulders are in alignment.
If you’re pushing the bar too far ahead or back, then you’re probably accumulating pointless fatigue because of poor bar
path. As a common rule of thumb, you’ll typically want to make sure that your bar’s contact level allows the wrists to be stacked over the elbows.
This will give you better positioning for loading and using the triceps.
Although weightlifters and crossfitters do not bench press
competitively, elbow extension is a vital power they should stay strong when doing the clear
and jerk. This is also useful for anyone training in a home fitness center the place space or price range might not enable multiple gear items.
Altering your grip on the barbell curl shifts the main target to the often-neglected forearm extensors,
serving to construct each size and energy. The barbell reverse
curl targets these smaller extensor muscles and the brachialis—a important muscle beneath the biceps that enhances general higher arm thickness and definition. With
this variation, hold your wrists straight, control the decreasing,
and avoid momentum. Our triceps are the primary muscle
group concerned in the close-grip bench press (1).
The muscle covers the rear of our higher arms, and its main function is elbow extension (straightening of the arm), which occurs as we press the
barbell from the bottom (2). As briefly mentioned above, a extra in-depth grip on the
bar puts the triceps at a mechanical advantage, forcing the muscle
to produce most of the force essential to maneuver
the weight.
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Snatch Grip Shrugs is a little-used variation aside from possibly Olympic weightlifters.
Barbell Shrugs are one of the best workout routines for targeting the
higher traps. The higher traps play a important function in strengthening and supporting the neck space.
However, many lifters really feel ache and discomfort of their wrist and forearm as a result of a completely supinated grip on a standard barbell.
Many bodybuilders have relied on the standard barbell curl for many years to strengthen their
biceps. The shut grip standing barbell curl has some distinct advantages over the wide-grip standing barbell curl that you just
may not have thought of. The first concern most run into is tips on how to carry the barbell correctly on the
anterior torso. Additionally, many athletes aren’t ready for the demands placed on the trunk and spine,
contemplating the importance of proper brace and
posture when performing the front squat. The front squat will assist enhance the power of
the back and trunk, and the movement may even drive athletes
to brace appropriately and implement strict form. Unlike the back squat,
where the trunk can help mitigate spinal flexion, athletes can solely tolerate a lot spinal flexion during the carry before they lose control of the barbell.
We prepare the triceps in a big selection of methods, with our preferred
movements being close grip bench press, JM press, rolling
dumbbell tricep extensions, and cable pressdowns utilizing completely different attachments.
We will also perform excessive rep sets of extensions using mild weights or bands to “burn out” the triceps in direction of the end of
the accessory exercise. The barbell biceps curls are thought
of the king of biceps workouts, however you want selection to enhance size and avoid overuse injuries.
Altering grip positions, physique positions, and range of motion improve arm strength and muscular development.
These 10 variations hold your muscles adapting and ensure peak flex enchantment by hitting each the biceps’ quick and
long heads and forearms.
Not Like the standard bench press, the narrower grip locations a
heightened emphasis on the triceps while nonetheless recruiting the chest and shoulders.
This makes it an excellent movement for athletes trying to improve lockout strength, bodybuilders aiming for defined arms,
and fitness fanatics in search of well-rounded urgent power.
Skilled athletes will often carry out compound workouts such as the close grip bench press as it relates to their sporting necessities.
For instance in rugby or wrestling, you will want to usually push heavy opponents away from you.
This requires your complete body to have the ability to
supply and exhibit drive, which is strictly
what you coaching when performing the shut grip bench press.
The close-grip dumbbell bench press is a popular variation of the
dumbbell bench press.
Kabuki uses zinc instead of powder coat to coat the sleeves, which
implies the bar is not going to chip. This is an added benefit should you stay in a
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It’s one of the two bars right here the place the handle angles increase
with the width grip – and that’s a biomechanically appropriate design for angled grips.
You could at all times carry out shut grip
preacher curls with an unloaded barbell, so your muscle tissue become used to the movement and develop a basis of power.
Perform 3 rounds of part B, resting for 2-3 minutes between rounds.
Use a weight that permits you to carry out not
more than 10 chest supported rows. Whether Or Not you’re focused
on bodybuilding, powerlifting, or basic health, a structured triceps workout will allow you to build stronger, extra outlined arms and improve general pushing energy.
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