SURABAYA – Headlinexpers.com
Dukung Program Asa Cita ke 7 Presiden Prabowo Subianto yakni memperkuat reformasi politik, hukum, dan birokrasi, serta memperkuat pencegahan dan pemberantasan korupsi dan narkoba, Yayasan Gaman Semeru Indonesia (GSI) kembali melanjutkan Sosialisasi (P4GN) Pencegahan Pemberantasan Penyalahgunaan dan Peredaran Gelap Narkoba di SMA Cita Hati di Jl. Raya Laguna Kejawan Putih Tambak No.26-30 Kec. Mulyorejo, Surabaya, Jumat (7/2/2025).
Disampaikan Ketua Umum GSI, Dadang Buana dalam sambutannya bahwa tujuan dilaksanakan nya kegiatan merupakan edukasi bagi pelajar selevel SMA/SMK agar memahami bahaya narkoba. Adapun narkoba atau narkotika dan obat-obatan terlarang, merupakan masalah serius yang mengancam generasi muda. Penggunaan narkoba tidak hanya bisa berdampak buruk bagi kesehatan fisik dan mental anak-anak muda, tapi juga menghancurkan masa depan.
“Level usia dini hingga SMA/SMK adalah generasi yang paling rawan meniru atau mencoba narkoba. Maka dari itu agar menjadi perhatian serius seluruh siswa yang hadir, mohon nanti diperhatikan penyampaian dari nara sumber BNN apa saja efek yang ditimbulkan jika mengkonsumsi narkoba,” ucap Dadang.
Menilik Indonesia saat ini darurat bahaya narkoba, sosialisasi P4GN di SMA Cita Hati, GSI menggandeng Badan Narkotika Nasional (BNN) Provinsi Jawa Timur.
“Harapan kami, generasi muda tidak terpapar dan jangan sampai mengkonsumsi barang haram ini dan target berikutnya, SMA Cita Hati bisa Bersih Narkoba (BERSINAR),” tandasnya.
Sementara itu, mewakili SMA Cita Hati Surabaya, Wakil Kepala Sekolah SMA Cita Hati Surabaya Bidang Kesiswaan, Ekawati Purnomo memberikan apresiasi yang setinggi tingginya terhadap GSI yang telah melakukan program pencegahan narkoba di lingkungan sekolah Cita Hati.
“Semoga kegiatan bisa berkelanjutan. Baik nanti dari perwakilan SMP maupun SMA Cita Hati bisa dilakukan kembali kegiatan sosialisasi bahaya narkoba seperti ini,” kata dia.
Ekawati mengaku merasa senang sebagai wakil dari sekolah karena program pencegahan semacam itu, selama ini belum pernah ada.
“Kami berharap, program sosialisasi bahaya narkoba menjadi informasi yang sangat penting dan kami akan sampaikan ke orang tua siswa agar putra putrinya bisa selamat dari ancaman bahaya narkoba,” jelasnya.
Hadir sebagai pemateri sosialisasi P4GN, Stafrine Jeanife Adelaine, Penyuluh Narkoba Sie Pencegahan Badan Narkotika Nasional Provinsi Jatim, diikuti oleh siswa kelas 10 dan 12 SMA Cita Hati sekitar 200 siswa didampingi para guru.
Diakhir kegiatan, kran dialog antara pemateri dan para pelajar dibuka. Salah satu siswa bernama Aji Wijaya siswa kelas 10 menanyakan ciri-ciri orang yang terpapar narkoba. Para siswa tambah bersemangat bertanya dan maju ke depan.
Suasana nampak meriah, ketika tim GSI menyambut antusias tanya-jawab dengan memberikan cindera mata sebagai perhatian dan kasih sayang pada para siswa yang telah mengikuti acara mulai awal hingga selesai.
Acara ditutup dengan foto bersama seluruh peserta, guru, BNN dan anggota Gaman Semeru yang hadir. (Red)
By following evidence-based training rules, you possibly can achieve significant gains in both energy and aesthetics.
Furthermore, you’ll have the ability to change where your body is in relation to the cable machine.
Standing immediately in the center versus out in front of the machine may even change up
the dynamics.
That’s because muscle tissue burns extra calories than fat tissue does.
So as you strengthen your pecs and construct
extra muscle, you’ll burn more energy. The excellent news is that you don’t want costly machines
or a gym membership to put collectively a strong chest exercise.
A set of dumbbells is an excellent complement to barbells for a chest exercise.
But, you can also easily create an at-home chest workout with just dumbbells.
The machine often has adjustable settings, so you’ll find a way to set the height of the pulley and the amount of weight resistance.
It acts heavily on the sternal head, which is what we want for the inner chest.
While the bench press doesn’t act immediately on the internal chest, it develops the power that supports the
exercises that do. If you’re fighting maintaining the load balanced,
you probably can experiment with elevating your hips off of the bench barely.
Getting extra stability beneath your belt goes to help along with your core power as well as
methodically turning your pecs into solid steel as you construct and industrialize your pectoral muscular tissues.
Dumbbell pullovers are similar to skull crushers, however
a few tweaks to the train make this a tremendous movement for
your pectoral muscles. It combines the flexion and adduction of your decrease chest, and it’s
straightforward to pack on a lot of weight here as you progress.
The chest, or pectoral muscles, are one of many largest muscle teams, meaning you must hit each facet for the
perfect chest. The pectoral muscle tissue are divided into
two main teams, the pectoralis main and pectoralis minor.
This advanced inner-chest exercise should be accomplished once per week
to forestall fatigue and cramps (caused by muscle contraction).
Take a barbell with an overhand grip, maintaining your hands
slightly wider than shoulder-width aside. Decrease the barbell in path of
your chest, maintaining your elbows tucked in to your sides.
Then, push the barbell again up to the beginning position, totally extending your arms.
The flat bench dumbbell fly is an train that targets the chest
muscle tissue, particularly the pectoralis major.
To perform the exercise, lie flat on a bench with a dumbbell in every hand, palms going through
one another. Lower the dumbbells out to the sides, maintaining a slight bend in the elbows,
until the arms are parallel to the bottom.
Your chest muscle tissue – along with your shoulders, upper again, and arms –
make out the frame of your torso, and has a excessive impression on your visible appearance.
Building massive and powerful pecs is thus essential regardless in case your objective is bigger athleticism, or building a classic physique.
Not positive which workouts will work greatest in your current health level?
After you’ve turn into accustomed to this exercise, you’ll be able to
flip your dumbbells forty five degrees earlier than bringing them again down to your sides.
As Soon As you’ve done this convey them back up into the starting position and twist them back into the hammer position you started
with and repeat until you’ve finished your set. The finest kind
for the flat bench hammer press entails preserving your elbows close to your
sides and your wrists straight throughout the movement.
In the elbow joint, the primary muscle concerned is the triceps, a big, three-headed muscle that covers the
whole backside of the higher arm. You will be unable to increase the weight every week, however hold at it, and attempt to increase by a rep right here
and there (for instance getting 5, four, 4 instead of 5, four, three final time)
until you get all 3 x 5. Many women keep away from chest strengthening workouts because of a
widespread belief that they’ll make breasts smaller. In fact, working your pectorals, that are beneath
your breasts, can carry your bustline, offering additional carry and help
on your breasts.
To carry out this train, you lie on a flat bench with
a dumbbell in each hand, then decrease the weights right down to your chest earlier than urgent them again up to the beginning place.
The triceps, which covers the whole back side of the higher arm, is involved in elbow
extension — a secondary motion in the bench press. The pectoralis
minor positioned beneath the pectoralis major, and the serratus anterior beneath
the armpit, play roles in pulling the scapula ahead to allow you to fully prolong your arms in front.
The higher chest muscle tissue are best stimulated by workout routines accomplished
at a level incline. For example, the incline barbell and dumbbell bench press or incline dumbbell flyes and cable
cross-overs are wonderful higher chest workout routines.
When you perform chest exercises, it’s very important to target these muscles successfully all through their whole vary of motion. This not only activates extra muscle
fibers but also ensures that you’re getting the most out of your training periods.
We can do that by ensuring we choose workouts that comply with the varying orientations of the higher, mid and decrease chest fibers.
There is a LOT extra to chest coaching than you might think, especially if you’ve discovered your pecs are slow to develop.
There are dozens of exercises you could do on chest day, however you probably do not want to spend your Monday—aka Worldwide
Chest Day—doing all of them. You simply wish to know one of the
best workouts to construct a muscular chest, so we have done the work to check them for you.
It comes into play when lifting heavier weights, for instance, when transferring things
around the residence, so common pec exercises are important for
optimal health.
It’s also necessary to maintain your wrists straight and avoid locking
out your elbows on the top of the movement. Hopefully, by now you might have a great grasp of your chest muscle anatomy, what some
effective chest exercises are, and how you can combine them
into one superior chest exercise. Bar dips require a sure
diploma of strength and management to even be
a possibility.
Keep In Mind to keep your hands shut to every other all through this train. We recommend
sticking with a dumbbell to make that simpler, but there’s nothing mistaken with
a close grip barbell variant. Whatever your body is most comfy with is all the time the best street
to success. The ball is completely elective, and actually,
it shouldn’t be introduced till you’re confident that
your internal chest energy is up to snuff. This is a superb train for forcing you to work
on the flexion and adduction of your pecs at the similar time.
Inner rotation is the weirdest one to imagine, but it
means any rotation in path of the central axis of your physique.
These workouts are positive to challenge you and help you obtain amazing results.
If you want to enhance your chest strength,
push-ups are just what the doctor (in physical therapy) ordered.
Skip the heavy weights to give attention to muscle definition to realize one of the
sought-after aesthetic targets. Narrowing your hand spacing is an easy method
to goal the internal pecs with a push-up. There are many variations of
push-ups for the internal chest, such as the Slender Grip Push-Up and Diamond Push-Up.
By understanding tips on how to discover your line
of pull, you probably can tailor your workouts to maximise the development of this area and achieve a more
balanced and sculpted chest overall. Push-up handles not solely improve
the ergonomics of the push-up and reduce stress and pressure on your wrist but they also could be used to increase the issue of the exercise.
Put your arms down by your facet and twist your arm
in in the path of your body. Any time you make that motion is an internal rotation,
so arms up above your head or parallel to the
ground, that particular twist is delivered to you by
your pecs. The best type for the seated cable chest press includes preserving your elbows close to your
sides and sustaining a straight again all through the
train. Keep Away From locking out your elbows on the high of the movement
and keep a controlled pace to make sure correct form.
In the elbow joint, the triceps brachii, which covers the entire again facet of the upper arm, is the one major muscle
involved.
With so many variations of push-ups out there, one sort will assist you to develop the internal portion of
your chest higher than others. Many folks like to do Push-ups to build muscle mass as a result of they’re
essentially the most traditional and effective bodyweight exercises
for bettering endurance and strength. For effective outcomes, incorporate these workout routines into your workout routine 2-3 occasions per week.
Cable chest presses are an effective approach to strengthen your chest muscles.
They have fixed rigidity all through the motion and a full vary of motion. Chest dips are an effective compound motion that targets the lower chest, shoulders, and triceps.
Leaning ahead in the course of the exercise places greater
emphasis on the chest muscle tissue (Kompf & Arandjelović, 2017).
Jeff Cavaliere is a Physical Therapist, Power Coach and creator of the ATHLEAN-X Coaching Packages and ATHLEAN-Rx Supplements.
His programs produce “next level” achievements in muscle measurement, strength and
efficiency for skilled athletes and anybody trying to construct a muscular athletic physique.
The pectoralis main muscle is made up of three parts whose fibers
run in different instructions.
It is a variation of the dumbbell bench press
with the only difference being you want to maintain the dumbbells together
in contact throughout the press. You must squeeze the dumbbells collectively, as onerous as potential, to activate your inner pecs.
The hex press is a variation of the bench press that particularly emphasizes the inner
chest.
Finally, via the cable machine you’ll be able to discover quite lots of
workout routines which will add value to your routine. Ideally you’ll find a approach to incorporate most of, if not all, into your
chest routine. Variety promotes gains in strength and dimension,
and helps to stop plateaus.
Total, it’s a multiplanar exercise that turns the cable chest press into a bigger compound motion. The seated cable press is an effective possibility if you want to actually hone in on your pec main as
the back rest will give you extra stability. Nevertheless, it’ll additionally slightly limit vary of motion, albeit you’ll still have ok vary of movement specifically for your pec major.
Decline push-ups have your chest muscles working more durable as a result of
your legs will be elevated on a field.
Overtraining your inner chest can result in fatigue, soreness, and even injury.
Giving your muscles sufficient time to relaxation and recover between workouts is necessary to avoid overtraining and maximize your gains.
To see these body weight actions structured into
a complete home chest exercise with beginner and superior modifications, check out my article Body Weight Chest
Workout. You can use these workout routines together in a home workout that makes use of metabolic overload to create the required microtears within the chest muscle
fibers to spark new development potential. To see my picks for greatest
corrective and adduction dumbbell chest exercises, take a look at my article Greatest Dumbbell Workouts for Chest.
The Weighted Dip and the Excessive to Low Cable Crossover are a
fantastic combo of one of the best lower chest exercises, but there’s a
pair extra chest resistance coaching moves I needed to share with you.
In the earlier part I confirmed you a number of
the most essential elements of a great chest exercise routine and some workout routines for
every.
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