 |
남구 명예기자 엄규헌
인기장의 시작은 간단했다. 나도 내 얘기를 하고 싶은데 다른 청년들은 얼마나 얘기를 하고 싶을까? 그게 발단이 되어 행정안전부, 울산광역시에 지원을 받아 인기장 프로젝트가 출범하게 되었다. 그래서 자신의 이야기 및 관심사를 공유하고 싶어하는 청년들을 모았고 서로 대화를 주고 받으며 청년교류의 시간을 가졌다. 그 동안 어떻게 참았는지 쉴새없이 대화를 했고 그것을 토대로 자신의 이야기를 글로 적어 나갔다. 말로는 쉬웠지만 막상 글로 적으려고 하니 어려워 하는 청년들이 많았고 글쓰기모임W에서 글쓰기 코칭 및 멘토가 되어 글쓰기를 독려했다.
자신의 이야기를 기록하고 남긴다는 것은 결코 쉽지 않다. 자신의 삶을 되돌아 봐야하기 때문이다. 또한 인기장 프로젝트에 최종점이 책을 만드는 것임을 감안하면 자신의 이야기를 기록하는 즉시 세상에 나오는 것이기에 본인의 이야기를 적지만 타인을 의식을 안 할 수가 없었다. 그러한 부담감을 덜어 주고자 아이스 브레이킹, 인생 그래프, 인터뷰등을 진행하였고 다들 무사히 끝까지 완주할 수 있었다.
1년이라는 대장정이 끝나고 인기장 출판 기념회을 개최하며 그간에 성과와 다시한번 청년들이 모여 소통하고 교류하는 시간을 가졌다. 자신의 이야기를 담은 책으로 나온 것에 다들 감회가 남달랐을 것이다. 나또한 매년 책을 내지만 책이 나올때마다 형용할 수 없는 기쁨이 드니 처음 자신의 이야기가 담긴 책을 보면 얼마나 기쁠지 생각만 해도 입가에 미소가 밴다.
인기장 프로젝트를 진행한 글쓰기모임W는 을산 남구에 거점을 두고 활동하였지만 지금은 울산 전체로 활동영역이 넓어지고 있다. 그 이유는 인기장을 넘어 많은 청년들의 이야기를 담고 싶어하는 소망이 있기 때문이다.
끝으로 지역 커뮤니케이션 증대, 전국적으로 창작 문화 및 커뮤니케이션, 인문학 활성, 네트워크 확대를 위해 글쓰기모임W 끊임없이 나아갈 것이라고 얘기를 한다. 어떻게 보면 우스워 보일 수도 있지만 울산을 ‘이야기 있는 도시’를 만들기 전 까지는 활동을 멈추지 않겠다고 청년들의 결의를 보니 후에 울산이 어떠한 모습으로 바뀌어 있을지 호기심이 동한다. 나도 울산시민이자 청년으로서 ‘이야기 있는 도시’의 여정을 참여할 것이다.
3 Comments
슬쩍 슬쩍 스쳤는데, 울산이 문화의 불모지 가 아닙니다. 잘 읽었습니다 감사합니다.
Performed on an incline bench, this variation holds your torso in place, reducing momentum and ensuring
fixed tension on the biceps by way of a greater range of movement than many curl variations.
By concentrating on both the long and brief heads of the biceps, Spider curls
assist create thicker, extra defined arms. Hold your chest in opposition to the bench, use a full ROM,
and give consideration to controlled reps. The key’s to give consideration to each compound actions
that permit heavy loading (e.g., close-grip bench press and dips) and isolation exercises that specifically target every head (e.g., skullcrushers and cable
pushdowns). When performing a slim chest press, start with 75-80% of the weight you
utilize when performing a wide-grip press. If it’s straightforward, add more
weight; should you discover the exercise difficult,
take off some weight.
If the time you spend within the fitness center is a concern,
adding sets of shut grip bench as an alternative of other dumbbell equipment for the triceps and pecs may be extra
convenient and in the end prevent a while in the health
club. Exterior the scope of powerlifting, if you are battling any shoulder ache that
forestalls you from comfortably pressing, shifting to a detailed grip bench press may be an excellent solution.
The shut grip bench press is most prominently recognized for its concentrate on the triceps, and rightly so.
In contrast, a close grip barbell curl entails inserting the hands closer together,
normally lower than shoulder-width, which locations extra
emphasis on the outer head of the biceps and the forearms.
Each the broad grip and the shut grip barbell curl are workouts that focus on the
biceps but with a different focus. In Addition To the apparent
benefit of thicker-looking biceps, wide-grip barbell curls tremendously improve general upper-body energy.
This makes it a superb train alternative to train for different weightlifting workouts.
The wide-grip barbell curl is a good addition to any weightlifting routine, providing a variety of advantages,
including improved arm definition and grip strength.
Of course, to get the most effective pump possible, you’ll need to practice closer to failure
and use excessive reps to extend the quantity of lactic acid in your biceps.
This is sensible considering that you’ll have to lift barely lighter on shut grip barbell curls anyway.
In this weblog, we’ll break down the barbell upright
row and present you the method to master it safely for max positive aspects.
Bear In Mind to prioritize security through the use of appropriate weights,
sustaining correct form, and utilizing a spotter when essential.
Whether you’re a beginner or a sophisticated athlete,
this exercise may be tailored to meet your health goals.
As talked about earlier, getting a great stretch on the bottom vary can actually increase your gains.
So, don’t play cheat — be certain to carry out every exercise in a controlled method and obtain a full range of motion. The shiny aspect is
that utilizing dumbbells might put your triceps in a extra stretched position on the bottom,
probably providing you with more features over time.
Analysis suggests this ought to be enough to maximize triceps activation whereas minimizing elbow and wrist discomfort.
Typically, the first possibility for carrying the barbell in a entrance squat is the entrance rack place.
To improve the variety of the exercise, we can decide to
use a box, specialty bars, or accommodating resistance.
This permits us to control the coaching effect of the again squat and target specific training outcomes
and variations. When using exercise variation, we
would like sufficient variation to deliver concerning the
essential training variations to improve efficiency.
We don’t wish to bounce to ultra-specific exercise variations instantly.
Kate is a health writer for Men’s Health UK where
she contributes common exercises, training ideas and vitamin guides.
The key to using particular exercises is to start out with the fundamentals and work towards the
extra superior variations over time. Too typically, of
us start utilizing the Conjugate Methodology and believe
it’s a license to utilize as a lot exercise variation as potential instantly.
This often ends in athletes utilizing particular workout
routines to play in direction of their strengths, leading to ultra-specific diversifications biased in course of the specific chosen variation. The Westside Barbell Conjugate Method
provides many strength and athletic development training options for
a coach or athlete.
This compound motion isn’t nearly tricep power—it’s a
game-changer for enhancing pressing energy, enhancing stability, and building balanced arm and
chest growth. Whether you’re aiming to push previous plateaus or sculpt a stronger, more
outlined upper physique, mastering this exercise can take your health journey to new heights.
Let’s dive into everything you should know to execute it flawlessly, reap its advantages, and supercharge your results.
Broad grip recruits twice as a lot chest because it does triceps
in comparability with the standard shoulder-width overhand variation (study).
This is because of the elbows being extra consistent with the barbell throughout the ROM.
The close grip bench press is a powerhouse train that not only builds tricep energy
but also enhances total higher body performance. It Is a variation of the
normal bench press that shifts the major target from the chest to the triceps.
It’s a versatile exercise that advantages powerlifters,
bodybuilders, and anyone trying to improve
their urgent power and upper body energy. The extensive grip bench press
permits you to place a stronger give consideration to the pecs
and fewer on the delts and triceps. So briefly,
you’ll be able to carry more weight, putting extra
pressure on the pecs, while limiting your total upper body
activation.
Keep your elbows barely tucked and keep away from excessive
wrist discomfort by adjusting your grip width.
Another drawback of the close grip bench press
is that it can be more durable to steadiness the load. The
wider grip of the traditional bench press permits for a extra secure base, which can make it simpler to carry the burden. The close grip position can make the barbell feel extra
unstable and more durable to control, particularly for individuals who are new to the exercise.
This can improve the danger of harm, particularly if the load is simply
too heavy or the form just isn’t perfect.
For added enjoyable, change your grip to an overhand or blended grip, as explained above.
For one of the best tricep exercises, combine barbell, dumbbell, cable, band, and body weight movements to ensure full triceps improvement.
Whether Or Not training on the health club or in your home fitness
center, a balanced triceps workout will improve your pressing power, enhance muscle definition, and take your health to the following stage.
But the advantage of performing the close grip bench press is that your
physique has to work much tougher to carry out this exercise accurately, making the calls for
on the body greater and stimulating extra muscle development.
Close-grip bench presses are a popular motion for overloading and strengthening the triceps (1).
He has competed at a high level in quite a few sports activities, together with
rugby, triathlon, rock climbing, trampolining, powerlifting, and,
most lately, rise up paddleboarding. When not lecturing, coaching, researching, or writing, Patrick is busy having fun with the sunny local weather of Cyprus, where he has lived for the final 20-years.
Bending over with a weight in your hands puts a considerable stress on your decrease back.
This stress creates no problems for some, but it can be a supply
of pain and damage for others. Pendlay rows are named after powerlifting and weightlifting
coach Glen Pendlay. Also known as dead-stop rows, each
rep of Pendlay rows begins and ends with the load resting
on the floor. This helps get rid of undesirable momentum and supplies your decrease back and grip with a quick relaxation between reps so you have to use
more weight.
Then underhand (more commonly referred to as the reverse grip) bench
press is a grip position the place the knuckles of your arms are facing away from you.
The reverse grip forces you to tuck your elbows more which makes it extra of a horizontal lift.
Some individuals knock the bench press, saying that it doesn’t
replicate something we do in actions of every day
dwelling.
This carry requires larger levels of wrist energy and mobility plus
biceps and forearm energy. However it’s a fantastic change of tempo carry and if you need to strengthen your upper chest, this is for you.
I’m still a big fan of this rule because it still permits
the lifter to work on grip strength for lighter units and
nonetheless have the flexibility to lock into heavier weight to focus on the traps.
That means that when we’re doing a compound pushing motion,
we can’t absolutely have interaction the longer
heads of our triceps. So, if you’re seeking to take your higher again to the next stage, the barbell shrug is a must-add to your exercise routine.
Learn on to be taught more about this mass-building train, its
benefits, and the muscles worked.
That’s why Olympic plates keep put on the Kaddilac whereas they rattle
on cheaper bars with thinner sleeves. Since we’ll be talking
about multi-grip bar geometry in-depth (both by means of biomechanics and
practicality) let’s take a glance at an illustration of what’s what.
On the opposite hand, it’s not good – it’s smaller,
lighter (only 24 lbs), and never as strong (or
well crafted) as Kabuki. Geometry-wise, it walks the path macheted by the
Kabuki Kadillac. The camber is arched, which is extra stable than a
basic camber, and the angles of the handles increase with the grip width (more on why that’s essential in a minute).
The amount of enhance in ROM is a perform of
how extensive the grip is on the regular version of the train. A very wide grip is designed
to radically lower the ROM, making the bar path so brief that it drastically reduces the mechanical work accomplished on the load
– the Drive x Distance-thing. If you retain on repeating
the identical exercises and movements over and over again, your
muscular tissues and body will quickly adapt to them and cease growing.
The close grip dumbbell press is a superb addition to your arsenal of pec workouts.
You can add it to your workout routine to keep your exercises extra interesting.
Elbow flaring is a common mistake in plenty of bench
press variations, and the Close-Grip Bench Press is not
any exception. The transition from a Flat Barbell Bench Press to more intricate movements just like the Incline Barbell
Bench Press or the narrow-grip model calls for careful attention to method.
Moreover, workouts like the Chest Press
in a health club routine underscore the practical
software of bench-induced strength, serving to improve athletic ability, going beyond the confines of
a flat bench with a rack. For instance, the shoulder abduction required in Wide-Grip Bench Presses can exacerbate cranky shoulder joints, whereas
the shut or regular grip variations are usually extra forgiving.
Here’s how to do each forms of the Close-Grip Bench Press kind
utilizing a barbell or a pair of dumbbells.
If you’re keen to be a extra adventurous lifter, there are
a quantity of variations of the wide-grip barbell curl you would possibly like.
Our subsequent option can be to incorporate entrance squats as an adjunct exercise.
We can use the entrance squat during either max or dynamic effort decrease
coaching days. Most typically, we would execute the front squats for 3-5 units of 5-8
or 8-10 repetitions, depending on the wants of the
athlete being trained. Whether Or Not used to
extend decrease body anterior energy or muscle mass,
entrance squats are a strong accent exercise selection.
If you like to do energy sports or go to the health club typically,
you must add the close grip chest press to your workout routine.
You could be motivated to do the close grip barbell press exercise for several causes, and under, I’ve
talked about a few of them. The key distinction between the shut grip and normal bench press is the hand positioning
on the barbell.
Another benefit of this train is that it locations much
less stress on the shoulder joint which can be preferable
for some individuals. The shut grip bench press is a compound train sometimes performed with
a barbell. In Distinction To the normal bench press, the shut grip variation requires
a narrower grip. This grip locations emphasis on building the triceps and
chest with much less deltoid activation. Now, if your shoulder joint,
elbow joint, or wrist hurts throughout any of those grips,
it is necessary that you simply work on eliminating this ache with isolation and rehabilitation-type exercises.
Sometimes, the best fix is to strengthen the stabilizer muscle tissue
surrounding the joints. Strengthen your delts
and rotator cuff in your shoulder joint, your brachialis,
biceps and triceps for your elbow joint, and your forearms for your wrists.
While the dearth pof a bar lets you select a grip width, in actuality
that is fairly difficult to implement and you’ll more than likely end
up with something much like the standard grip width barbell
bench press. This exercise is nearly equivalent to carry out, nevertheless when the bar moves it’s going to solely journey up and down on its fastened frame, removing the stability component.
This makes the exercise simpler and subsequently reduces stress on the muscles,
resulting in much less muscle progress. Sure, the CGBP is sometimes practiced within CrossFit, however it’s
not a fundamental CrossFit exercise.
Plus, a barbell exercise to add some much wanted
depth to your training. Make positive to learn this
technique guide and comply with all the steps to carry
out the exercise correctly. The following instructions will allow you to carry out this train with the
right method to maximise muscle tissue growth.
The operate of the pecs is to adduct the higher arm (move the higher arm
throughout the body), as nicely as internally rotate the shoulder joint.
The close-grip pause press is a neat variation that develops energy from the underside position. Instead of reducing
the bar and pressing it up instantly, you have to convey it to your
upper stomach, pause for one to three seconds, and press.
I didn’t have a bench for quite some time after I first began figuring out in my storage.
During this time, Flooring Press was one of my go-to urgent
actions. Need a substitution since you don’t have access to
the right equipment? Or possibly you’re just looking to add some selection to your exercise.
Both way, listed beneath are a number of alternatives to
Shut Grip Bench Press that you simply might be capable
of strive. It kicks off with a series about the means to build muscle extra
leanly, achieve power quicker, and enhance your look.
If you need a customizable exercise program (and full guide) that builds these ideas in, take a
look at our Outlift Intermediate Bulking Program.
If you need to stimulate extra triceps activation, as
an alternative of pointing your elbows on to the ceiling, point them barely ahead, in the path of your head.
This will make certain that your triceps remain in tension at the prime of the motion,
resulting in more muscle growth. If your objective is to build the strength and dimension of your triceps then this is a wonderful exercise so that you simply can incorporate into your coaching.
The slender grip locations the vast majority of the workload
on your triceps. The most common error with the close-grip bench
press is bringing your palms too close. Doing so places your wrists in a
compromised position, increasing the chance of discomfort and an injury.
Many trainers advocate that you just keep away from the narrow grip upright row.
They have come under scrutiny as a end result of they will
harm your shoulders. The slender grip upright barbell rows place emphasis extra on the higher lure and rather less on the
lateral delt and rear delt. You might have
heard that a shoulder-width grip is the standard approach to do upright rows.
And whereas that works for some folks, our shoulder joints have distinctive constructions.
Have a look at my web site – 15 year old on steroids (http://www.s-golflex.kr)
70918248
References:
https://dukaanmusic.online/jestinejanzen