Sərhədlərimiz əmin əllərdədir- Keşikçidağdan reportaj
14 iyul 2019-cu il tarixində Gürcüstandan olan bir qrup şəxsin Azərbaycan Respublikası istiqamətində dövlət sərhədini pozaraq Azərbaycan ərazisində yerləşən Keşikçidağ mağaralar kompleksi yaxınlığında xidmət aparan sərhəd naryadına qəfil hücum etməsi və onları nalayiq ifadələrlə təhqir etməsi ölkə gündəmini zəbt etdi. Bir çox xəbər portallarının reytinq xətrinə dezinformasiya və şişirdici xəbərlər yayması, əks hakimiyyət qüvvələrin qıcıqlandırıcı ,pafoslu çıxışları xalqda nigarançılıq yaratmağa başladı.
Bütün bunlara son qoymaq, qərəzsiz və düzgün informasiya əldə etmək məqsədi ilə biz AzTimes.az komandası və Difahi Fədailər hərəkatının nümayəndələri alınmaz qalamız olan Keşikçidağa uzun bir yola çıxdıq. Bu səfərdə iştirak edənlərin məqsədi bəlli idi. Əsgərimizin,sərhədçilərimizin yanındayıq. Xalq daim əsgərinə sahibdir. Gənclər daim dövlətin yanındadır.
Biz maşın karvanı ilə təxminən 10 nəfər yola çıxdıq. Yol boyu bizə qoşulan vətənpərvər oğullarla məkan başına çatanda artıq 20 nəfərə yaxın fədai bizimlə idi. Yol şərtləri ağır olduğundan fədailərin bir hissəsi bütün təkidlərə baxmayaraq Azərbaycan bayrağını köks¬lərinə sıxıb yola piyada davam etməli oldular. 
Biz Azərbaycan Dövlət Sərhəd Xidmətinin sərhəd qoşunlarının Ağstafada yerləşən N saylı hərbi hissəsinə yetişəndə Sərhəd xidmətinin general-mayoru Aztimes.az saytına açıqlamasında bildirdi ki, ərazidə tam nəzarətə sahibdirlər. Əraziyə əlavə qüvvə cəlb olunub. 14 iyul 2019-cu il tarixdə baş vermiş hadisə ilə bağlı Azərbaycan və Gürcüstan rəsmiləri görüşərək məsələni müzakirə ediblər. Gürcüstan rəsmiləri məsələdən təəssüf duyduğunu bildirib. Onlar bildirib ki, 40-50 nəfər şəxsin hərəkəti Gürcüstanın mövqeyini təzahür etmir. Gürcüstan-Azərbaycan dostluğu tarixi köklərə dayanır, belə də davam edəcək.
General əsgərin müqavimətsizliyi məsələsinə də aydınlıq gətirdi. Bunun bir xalq olaraq dəyərlərimizdən irəli gəldiyini bildirən general əslində əsgərin bu addımını vəziyyəti düzgün qiymətləndirməsi ilə əlaqələndirdi. Azərbaycan əsgərinin Sərhəd Xidmətinin Nizamnaməsinə uyğun olaraq hərəkət etməsini bildirdi. Bu hadisənin iki ölkə arasında təxribat yaratmaq üçün təşkil olunmuş məqsədli ssenari olduğunu anladığı üçün belə addım atdığını söylədi Buna cavab olaraq Azərbaycan sərhədçilərinin ərazini tamamilə bağladığını, heç kimin həmin əraziyə daxil olmasına icazə verilmədiyini qeyd etdi.
Səmimi söhbət bitdikdən sonra başda Difahi Fədailəri Hərəkatının rəhbəri Fuad Alik oğlu Muradov olmaqla bütün ziyarətçilər “Ali Baş Komandan Zirvəsi”nə qalxaraq oradakı tarixi mağaralarda olduq. Daha sonra Dövlət Sərhəd Xidmətinin ərazidə yerləşən hərbi hissəsində nahar süfrəsinin qonaq edildik. Hər daim qonaqpərvərliyi ilə tanınan Azərbaycan əsgəri öz halal çörəyini bizlərlə bölüşdü. Hərbi hissədəki nizam-intizam, səliqə-səhman göz oxşayırdı. Nəzərinizə çatdırım ki, biz qəfləti qonaq olduğumuz üçün burada qısa müddət ərzində bu şərait və səliqə yaradıla bilməzdi. 
Hörmət və mehribanlıqla qarşılandığımız kimi də hörmətlə yolçu edildik. Sərhəd qoşunlarında xidmət göstərən adının çəkilməsini istəməyən polkovnik bizim sıldırımlı yolları keçə bilməyən avtomabillərimizə qədər iki zirehli ilə müşayət edərək yardım etdi. biz AzTimes.az saytı və Difahi fədailər hərəkatı arzu edirik ki, belə səfərimiz Şuşaya gerçəkləşsin.Ordumuzun hazırlığına baxaraq əminliklə deyə bilərəm ki, o gün uzaq deyil.
Bizim ziyarətimiz və açıqlama üçün yaratdığı şəraitə görə Dövlət Sərhəd Xidmətinin rəhbərliyinə dərin təşəkkürümüzü bildiririk.
Pərvin Abışova /AzTimes.az/
Be completely certain to maintain your core tight during the barbell row
as this will prevent damage and persistent ache to the back and neck.
To make the exercise more challenging, use a thicker resistance band or stand further away from the spot where the band is secured.
We suggest doing this exercise close to the beginning of a again or upper physique exercise.
It’s essential to notice that a landmine is helpful, however you
presumably can place one finish of the barbell in the corner of a squat rack or wall.
Moreover, the angled grip and impartial wrist position put much less stress on the wrists and elbows.
Novices moving into row weightlifting ought to persist with the seated
cable row. It’s essentially the most beginner-friendly alternative, and you’re least likely to
injure yourself when performing it. The one-arm dumbbell row is a bent-over
row substitute focusing on the latissimus dorsi, traps, rhomboids, and biceps for bodybuilders.
It won’t allow you to use as a lot weight because the bent-over row, so it’s not one of the best for powerlifters.
It permits for higher body stability than the bent-over row and doesn’t require as
a lot tools. You’ll be performing a row with one dumbbell at a
time – it’s an alternating row. A good tip is to place your empty hand on your
front-facing leg for stability. If you want to improve the issue of the motion, stretch it out to
your side.
Some lifters find all of it but unimaginable to separate their arms from their
decrease again. Useless to say, this makes no matter train you may
be doing less efficient, and will even lead to damage.
But, as efficient as this exercise is, it is in all probability
not one of the simplest ways to target your rear deltoids.
One of the most common workout routines for the rear delt
is reverse flys, which can be done seated, bent over, or mendacity face down on a bench.
Again, this movement is very similar to that of the rowing machine in that your whole physique is getting involved.
On the opposite hand, if you’re extra experienced with resistance training, bodyweight pull-ups may at present be too easy.
To do this seated row various you merely modify the seat,
load your desired weight, sit down, seize the handles, and row in your desired variety of
repetitions.
The alternating motion helps build stability by way of the
core and mobility by way of the shoulders. Suspension trainer rows offer a novel various to the bent-over row, utilizing suspension trainers to target the again muscles and enhance energy and stability.
This exercise is performed by attaching the suspension coach to a steady anchor level and gripping
the handles with each palms. By adjusting the body
angle and rigidity in the suspension straps, you’ll have the ability to
differ the resistance and intensity of the exercise.
One of some great advantages of chest-supported machine rows is the power
to regulate the resistance based mostly on particular person strength levels.
Barbell rows are a compound exercise that primarily targets the posterior muscular
tissues of your torso. They also recruit the core
and lower physique to assist and stabilize the exercise.
Begin with your weaker arm and match the work in your more dominant arm to deal with muscular
imbalances. Move through the full vary of motion and keep your torso stable to remove any momentum.
Slow down your reps, especially in the eccentric (lowering) phase, to get
extra time underneath rigidity and build strict strength.
You’ve probably heard the phrase “you’ve gotta row to grow.” Rowing workout routines are
top-of-the-line ways to focus on your upper posterior chain and
build a broader, stronger again.
Fortunately, there are many lat pulldown various workouts you ought to use in your workouts to construct the back of your dreams.
This is another rear deltoid train that each one
however eliminates the possibility to cheat.
With your chest resting against an inclined bench, it not solely stops
you from utilizing physique English to raise the weights, however it also takes the stress off your
decrease again. This is a wonderful train for anyone affected by decrease back pain. This train is carried out on the pec deck machine, however the motion is reversed.
Reverse pec deck flyes require less stabilization than many
different rear delt exercises because the machine guides the action.
If you have some sort of straight bar attachment and an excellent anchor someplace excessive you may
additionally be capable of do this seated row substitute with resistance bands
for constructing muscle.
This can help isolate the back more, which can help
construct extra muscle mass. Lifters of all health ranges can perform this exercise, and
you can easily adjust the burden for kind of intensity.
The massive muscular tissues in your back are answerable for the heavy lifting, however you wouldn’t
be succesful of even maintain the burden without energy in your forearms and total grip.
They work the identical muscle teams as a barbell row and help strengthen your core and spinal
erectors in a hip hinge place. Gorilla rows even out the power
in your left and right facet by coaching each arm unilaterally.
Moving on to the chest-supported machine row, this specific exercise strikes an ideal stability by
isolating back muscular tissues with added help for the core
and spine. Consider it akin to having a devoted coach for your back – steering these muscular tissues via their optimal range of movement while prioritizing correct kind throughout.
So the higher and center back would be the true limiting issue for this exercise
compared to your decrease back, core, or forearms.
As they squeeze their lats, the handles must be pulled in the
course of the shoulders by bending the elbows in direction of the edges of the
torso. Named after long-time Mr. Olympia legend Dorian Yates,
the Yates row is simply as distinct amongst its friends due to its extra vertical torso orientation and traditionally underhand grip.
In addition, the bent over row is characterized by a wider than shoulder-width pronated hand orientation,
of which isn’t the most effective for recruitment of the
biceps brachii. I’m personally a giant fan of unilateral workout routines, but it would not be proper to incorporate one instead for a bilateral motion. Folks who lack shoulder mobility may even wrestle to get
a full vary of motion on this exercise. Pay Attention to your
body and experiment with a range of workouts to find your individual list of
greatest actions.
There are workout routines that use quite lots of equipment, from barbells to dumbbells
and even a TRX Strap. There are also workout routines that
are beginner-friendly in addition to movements that can problem even advanced lifters.
The fixed bar path helps preserve kind, permitting you to give
consideration to explosive lifts from the ground to focus on the back muscle
tissue effectively. You also can add different again exercises with a Smith machine such
because the inverted row, single arm row, shrug, RDL,
deadlift, and sumo deadlift. In a T-bar row, you employ a
close, impartial grip along with your elbows tucked in close to
your torso.
Renegade Rows are an effective way to incorporate some core training to go alongside with your Dumbbell Row.
So, while the chest isn’t supported as with a Chest Supported Row,
the core may be very actively involved which might help improve
low again health in most lifters. TRX Rows, or Ring
Rows in case you have a set of fitness center rings, are very comparable to Inverted Rows.
It’s primarily a body weight train where you’ll have the ability to
increase or decrease the difficulty of the exercise by altering the angle at which you
work. Stay up to date with the most recent insights, specialists ideas,
and proven strategies to enhance your powerlifting efficiency and elevate your power training journey.
Simply lean onto the inclined bench and row the bar
up in course of your body. Some machines give you more than one option for holding the bar, allowing you
to modify up the muscles you’re employed. You’ll find it simpler to load extra weight on the
T-bar row than on the usual bent-over row. Bodybuilders, powerlifters,
and athletes may use these alternatives to switch the bent-over row or to supplement it.
Unilateral dumbbell bent-over rows are a fantastic
approach to cross-train your pull-ups as a outcome of they help determine and
handle muscular imbalances. The Pendlay row, on the other hand, is
commonly programmed as an assistance train for the deadlift.
That’s mainly as a result of the exercise
is lots more durable on the spinal erectors than the basic barbell row.
The Pendlay row is a variation of the barbell row named after veteran weightlifting
coach Glenn Pendlay. Barbell rows aren’t essentially better than lat pulldowns, nor are pulldowns better than rows.
I’m going to share with you my 10 favorite substitutions and
hopefully, a minimum of one is an effective fit for you regardless of your
equipment or circumstance. The wider your feet, the better it’s to remain balanced whilst you perform the movement.
By far the most common mistake I see lifters make is using means an extreme amount of
weight and rocking and swinging all over
to try to get the weight to move. Instead of utilizing an incline bench to support your self, with One Arm Rows all need is a sturdy object
to brace towards. If all you’re missing is an adjustable bench, One Arm
Rows are likely your greatest bet for changing Chest
Supported Row. Verify out this video from Calisthenic
Motion for a demonstration of a pull-up with proper kind.
This is amongst the few rear deltoid workout routines that involve shoulder
joint extension. Trying like a cross between a barbell hack squat, bent-over row, and triceps kickback,
this unusual motion is somewhat awkward but highly effective for constructing posterior deltoid energy and mass.
The clue is within the name; you’re performing a very related motion to that on a rowing machine.
What’s great here is that the extra weight is basically
working your back muscles, specifically the lats.
Compared to seated cable rows you will engage core muscles
like your abs and obliques extra when doing the renegade row.
One thing to keep in mind is that bent-over rows are tougher
on your lower again muscles.
If you had been to do three exercises of those,
your again and biceps shall be fatigues and anything else might be diminishing returns.
I even have discovered that one of many limiting factors with this movement is the
grip of the bar. This is certainly one of my favorite workout routines to start out with for newbies
since it’s straightforward to be taught and I’ve never had anyone
get damage from it. Most folks yank the weight again up when they hit the underside of every rep, but in this variation you’ll be ranging from a lifeless grasp because you pause for 1 second on the
backside of every rep. Your arm will get prolonged,
the reach, after which can row the burden back up. As you get stronger
and are using heavier and heavier dumbbells, you attain a point the place it could be in your greatest interest to start
out finding ways to make lighter weight feel heavier.
Start your journey with inverted rows by adopting an overhand grip that exceeds the width of
your shoulders slightly. This positioning may be tailored to suit
each individual’s unique consolation and power capacities.
One of some nice benefits of inverted rows is that they permit you to mimic the motion pattern of the bent-over
row while lowering the stress on your decrease again. By adjusting
the angle of your physique and grip place, you can target completely different areas of your
back, including the upper and decrease areas.
Since you don’t want to use your lower back and hamstrings to stabilize
yourself, the incline dumbbell row different allows you to isolate your again muscular
tissues more and forestall decrease back ache. Many new lifters find physique rows simpler to
carry out than pull-ups, making it the perfect back exercise and different to the bent-over row for house exercises.
You can use out of doors health club tools –
corresponding to a tricep dip stand – or even the ladder bars in a mean children’s playground.
Moreover, this train does not load the lower back and may be useful for avoiding injury.
Newbies and advanced lifters can profit from this
train by selling recovery and avoiding spinal loading.
I would highly recommend throwing on a pair of Versa gripps to make this exercise much simpler.
Regardless of whether or not you’ve different rows in your routine, this would be a
useful addition.
Renegade row is a fusion of two wonderful actions,
‘plank’ and ‘dumbbell rows.’ This train will enhance core stability
whereas enhancing again energy unilaterally. There are quite a few workouts
that act as nice effective alternate options to the inverted row.
The again is a big muscle group and as such,
you need to consider using a selection of different movements on a daily basis.
Various the weight you utilize, your reps, units, intensity, and regularity will all positively influence your again growth.
The one-arm dumbbell row provides substantial depth on the back primarily as
a outcome of this train is characterised as an isolation movement.
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Then tighten up your core; think about using your abs to pull your ribcage tight
to your torso. That all units the stage for a clean, aggressive bench that may
assist you to grow a severe chest. Dumbbells are a variety of the easiest pieces
of fitness center gear – and undoubtedly some of the greatest.
Not solely are you able to increase strength using a decide of one of the best dumbbells however
as they are free weights, somewhat than mounted to a machine, you may find your stability and mobility get
higher too. Most of us have one facet of the physique that’s
stronger than the other. The impartial nature of dumbbells forces each arm to work individually, serving to to deal with imbalances.
If one arm is weaker than the other, the weaker arm
will be forced to have interaction more, in the end leading to
more balanced muscle development.
If you have the cash, space, and desire to construct a house health club with a whole set of dumbbells to cowl all of your wants, then more
energy to you. In this text, you’ll learn which dumbbell workouts are the most effective for sculpting a well-developed chest and why.
The triangular shaped pectoralis minor muscle is found beneath the pectoralis major.
This muscle starts at the 3rd-5th rib and inserts into the coracoid process (small hook like structure) of the scapula.
Surprisingly the pec minor really helps to manage posterior bodyparts because of the place it’s hooked up.
If you’re planning to enter a powerlifting competition sooner or
later, you’ll be working with heavy barbells in that situation, so you’ll want the apply in your own coaching.
However barbells pressure you to work from a set position, which could not be ideal for guys with shoulder points or different anatomical challenges.
You May give slightly when it comes to weight, however you’ll make that up with vary of movement gains—which can be nice for measurement and useful goals.
Samuel points to the basic pushup and compares it to the bench press.
Mandro the Giant Gold Stack is designed to assist muscle progress and bulk.
Triceps extensions could be beneficial for fixing imbalances within the triceps
or rehabilitating from harm. It puts no stress on the wrists,
so they’re an alternate for individuals with wrist strain or injury.
It’s a good suggestion to lie on some sort of soft, elevated surface
instead of directly on the floor. A exercise mat or a carpet makes the motion extra snug
and prevents you from sliding around. One Other
honorable point out when speaking concerning the chest is the subclavius muscle which gets its name from the location as it’s
a small muscle operating horizontally underneath the clavicle.
1) Prepare your chest twice per week as studies have proven this to be
the optimum frequency for resistance coaching. The other group that machines
may profit from are individuals recovering from harm.
It’s higher to perform fewer repetitions with excellent type than to compromise technique for the
sake of extra reps or heavier weights. By specializing in correct form and technique in each rep, you’ll build a powerful foundation for continuous enchancment in your dumbbell chest press efficiency and general
chest development. Whereas the pectoralis main is the primary mover within the dumbbell
chest press, several other muscular tissues play essential supporting
roles.
This makes it great for those with shoulder injuries as limiting the range of shoulder abduction considerably decreases
the stress on the joint. Moreover, the unilateral nature of dumbbells forces each
side of the body to work independently, decreasing
muscular imbalances and making certain balanced chest growth.
Stability plays a big role in train execution and injury threat.
Dumbbells require larger stabilisation as a end result of their unbiased nature, which can be each useful and detrimental.
While this elevated stabilisation recruits extra muscle fibres, it additionally means that lifters can’t handle as a lot weight, probably limiting progressive overload.
Your entire exercise would not need to go like this,
nevertheless it’s the best transfer for compound workouts like a
bench press. You will need more rest to recuperate between units when performing
reps within the power/strength rep range. Resting 2-3 minutes between sets is a good start, and once you’re
considered a sophisticated lifter, you could need as many as 5 minutes between units.
Doing greater reps in the vary may be nice for chasing the pump, but
it will not be as helpful for constructing power, so
save this for the end of your exercise after your heavy training.
For the most half, you’ll wish to live within the 3-8 rep vary for this task.
Most of your units must be done at 80% of your one
rep max or higher.
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