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남구 명예기자 윤경숙
4월20일(목) 13: 30~15: 30(2시간)동안 남구청 주민자치과 생활민원계에서는 소규모 생활불편 수리교육을 실시해 수리 교육을 받았습니다.
주민자치과에서는 남구의 14개동에 ‘OK생활민원기동대’를 파견해 소규모 생활불편 수리를 해주고 있습니다.
생활에 불편을 느끼는 주민들이 워낙 많다보니 일일이 다 찾아가 수리를 해준다는 것에 어려움이 있어
주민자치과에서는 좀 더 많은 주민들에게 생활불편을 들어주기 위해 직접 동을 찾아가 수리교육을 실시하게 되었습니다.
그 첫동네가 신정1동으로 정해졌고, 크로바아파트에서 교육을 실시했습니다.
신정1동 통장들과 크로바아파트주민이 참여를 해 좋은 호응을 얻었습니다.
수리교육을 받은 후, 실제로 수리를 원하는 사람은 수리를 해보도록 했는데, 크로바아파트소장님이 나가서 세면대 수전 교체를 해 박수를 받았습니다.
이번 수리교육을 통해 공구 몇 가지만 있으면 손쉽게 교체를 할 수 있다는 것을 알게 되었고, 배운 기술을 이웃에게 베풀 수 있다면 더없이 좋을 것 같았습니다.
완벽하지는 않지만 어느정도는 수리를 할 수 있을 것 같은 자신감이 생겨 교육을 잘 받았다다는 생각이 들었습니다.
“구민 여러분, 혹시 ‘OK생활민원기동대’를 들어보셨거나 이용하신 적이 있는지요?”
아마 ‘OK생활민원기동대’를 ‘베스트행정서비스의 날’에 보셨을 겁니다.
‘OK생활민원기동대’는 ‘베스트행정서비스의 날’ 즉, 1년에 한 번 각 동을 찾아가 OK생활민원기동대의 활약이 빛을 발하는 날입니다.
베스트행정서비스의 날이 되면 고장난 물건을 들고와 줄을 서서 기다릴 정도로 인기가 많습니다.
작동이 안되던 물건이 기동대 대원의 손에만 가면 바로 작동을 해 주인의 입에 함박웃음이 핍니다.
교육이 끝나고 참석한 주민들에게 무료로 칼을 갈아주는 서비스가 있었습니다.
크로바아파트에 사시는 심길자여사님은 두 자루의 칼을 갈았다면서 고맙다는 인사를 연거푸 하셨습니다.
“나 같이 잘 걷지도 못하는 사람들한테 직접 와서 칼을 갈아 줘서 얼마나 고마운지 모릅니다. 감사합니다.”
남구청 주민자치과에서는 올해부터 각 동을 찾아가 주민들에게 소규모 생활불편 수리 교육을 실시하기로 했다고 전했습니다.
그 시작 동네가 신정1동 크로바아파트였고, 나머지 13개 동도 차례로 돌아가면서 방문 교육을 할거라고 합니다.
차례가 돌아오면 많은 주민이 참여해 교육을 받길 권합니다.
교육을 통해 배워두면 이웃을 위해 봉사도 할 수 있고, 간단한 수리는 수리공을 부르지 않고 스스로 고칠 수 있기 때문에 경제적으로도 도움이 되리라 생각합니다.
진정 주민을 위해 행정을 펼치는 남구청 주민자치과 생활민원계에 깊은 감사를 드리고, OK생활민원기동대원들의 수고로움에도 감사를 전합니다.
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좋은 정보 감사합니다
수고 많으셨어요
남구에 살면서도 14개 동주민들의 편의를 위하여 소규모생활불편 수리및 교육활동을 하고 있는 ‘OK 생활민원기동대’에 대해 전혀 모르고 있었네요. OK 생활민원기동대원님들의 노고에 박수를 보내며, 좋은 정보를 알려주신 남구 명예기자 윤경숙님께 감사드립니다
주민들을 위해 너무 좋은 교육이네요 수리교육 신정3동에는 언제쯤 오시는가요?
When your shoulders really feel stiff, stretching might look like the obvious reply.
However in many instances, stretching is only a short-term
fix somewhat than a real resolution — and in relation to the
shoulders, stretching may even make issues worse.
We’ll ship you the most recent training plans, videos, vitamin guides and deals.
Also, good shoulder stability helps reduce the shoulder joint damage threat.
Teres major and minor exercises embrace quite a lot of totally different movements.
For example, some of the most typical workout routines that assist goal
these muscle tissue include shoulder rotations, inner and exterior shoulder rows,
reverse flys, and pull-ups. Beneath are several helpful
workouts to consider if you’re trying to goal and strengthen the teres major and minor muscle tissue.
Rotator cuff tears are the most typical rotator cuff harm and
may occur in a quantity of methods. The exterior rotation part of this motion puts a greater stretch on all deltoid muscles to
promote muscle development. In addition to taking medicines, every day stretching in a heat shower will help.
To make the train extra particular to your shoulders,
McGill recommends holding every rep for three seconds. When you return to the starting place,
pull your shoulders down and again, and maintain that position for 3 seconds.
Mike Reinold, a famend bodily therapist, recommends Face Pulls to develop the backside of the shoulder.
When you pull towards your face, your shoulders do nearly all
of the work, quite than your again. Obtain StrengthLog at no cost, hold monitor of your weights and reps,
and attempt to beat your earlier numbers every exercise. Whereas this exercise requires a
premium subscription, StrengthLog is 100% free to obtain and use as
a exercise tracker and basic power training app. The shoulder a part
of the workout isn’t designed for the superset approach, but if you need
to pace the coaching session up and are ready for high-intensity work, you could giant-set it.
They will search for the presence of a painful arc, or increased
ache with movements overhead and can take a look at the power of your shoulder muscular tissues.
The rotator cuff tendons mostly affected bu subacromial
impingement are supraspinatus and long head of biceps as they runs immediately by way of the
subacromial area. Inflammation in these tendons is recognized as
supraspinatus tendonitis aka painful arc syndrome and biceps tendonitis.
Tendonitis can happen from a one-off damage, repetitive movements or overuse.
A deltoid pressure can result in symptoms ranging from a gentle tightness of the muscle
to severe, proscribing pain. The lifters who suffer from this are ones with weak hip abductors,
extensors, and core muscular tissues. This proves that if low back ache is an issue, treating it via more compound lifts isn’t the correct route.
As A Substitute, the basis of it can be found in the muscle tissue linked to it.
For instance, a affected person with loss of active motion alone
is extra likely to have weakness of the affected muscles than joint disease.
Observe along with this video from Buff Dudes Workouts to learn how to perform a seated dumbbell press to strengthen your shoulders.
Physical therapists will show the particular person how to use the shoulder accurately and train them on particular actions related to their occupation or sport to keep away from damage sooner or later.
A small examine in 2013 demonstrated that 10 weeks of bodily remedy
each improved function and lowered ache in individuals with shoulder impingement.
The length of healing will range, however, relying
on the person case. The shoulder is a sophisticated joint comprising several connecting joints,
tendons, and muscles, so it could be particularly weak to accidents.
In this text, study extra about shoulder impingement and tips on how to deal with
it. Your shoulder muscular tissues encompass the highest of your arm the place it connects to your body’s trunk.
These bones embody your scapula (shoulder blade), humerus (bone between your shoulder
and elbow) and clavicle (collarbone).
This shoulder train record will provide clear images and easy explanations
to assist you grasp shoulder anatomy and each exercise’s mechanics.
When starting with shoulder coaching, terms like “Landmine Press” and “Dumbbell Clean and Press” can get a little overwhelming.
Hypertrophy should by no means be the only objective of complete shoulder training.
Explosivity is important to permit you to perform extra athletically.
In the Entrance Delt Increase variation under you’ll see that you can take the arm
back behind the physique to stretch out the fibers in the front of the delt.
Dumbbell Shoulder Press exercises are a superb variation of barbell shoulder
Press. It could be carried out in a kneeling position, which increases core involvement and might enhance core stability and
power of the stomach muscular tissues. The barbell entrance increase is a shoulder train used to target the front deltoids.
It additionally not directly targets the other muscular tissues of the shoulder, your
triceps, and your core. In a collection of dumbbell workouts,
I’ve shared detailed workouts for building strong, defined, and rounded shoulders on this article.
You would possibly expertise minor “clicks” and aches or have persistent, debilitating ache and severe restriction of movement.
Utilizing dumbbells as part of a shoulder rehabilitation program is suggested to attenuate strain on the joint
and maximize the advantages of the exercises.
It is mostly beneficial to limit lifting to not more than forty kilos with the affected arm to keep away
from overloading the shoulder.
When going to the fitness center, you could have a plethora of apparatus options to choose from,
all of which will work to build up your shoulders. Huge,
broad shoulders are some of the defining features in terms
of males’s aesthetics. If I needed to pick, this is
my most well-liked setup as it allows a greater frequency for each different muscle,
whereas nonetheless focusing on your shoulders. Some discover them simple to make use of and useful for packing and unpacking, as well as transferring heavy furniture.
To construct up your shoulder strength, try out the “Blackburn” train. Just like lateral raises, you’ll wish
to go on the lighter side of issues for the weight! Going
too heavy means you may find yourself utilizing momentum to ‘swing’ the burden up, as an alternative
of fulling using the anterior delts to drive the load up.
The hottest way to carry out frontal raises is utilizing a pair
of dumbbells, either collectively or one arm at a time, alternating reps
between arms. For some of us, there’s nothing higher than placing heavy stuff overhead.
By taking note of your body’s indicators
and following a structured strategy, you can safely return to powerlifting and obtain important enchancment in your lifting performance.
Throughout rehabilitation, it is crucial to concentrate on secure higher physique workouts that decrease stress on the shoulder.
Many of those workouts involve lighter weights and higher repetitions, which can help enhance recovery without
overloading the shoulder. The restoration process after shoulder substitute surgical
procedure is a journey that spans several months. Initially, sufferers can count on 1 to 4 days
of ache and swelling post-surgery. Mild remedy workouts start within the first two weeks,
serving to to advertise mobility and prevent
stiffness. Complete shoulder replacement surgical procedure involves changing the broken components of
the shoulder joint with synthetic components.
If you need to develop better muscle particularly, do
not neglect that including workout routines specializing in different elements of your training program is more useful.
This helps to isolate the lateral deltoid muscular tissues and cut
back the involvement of other muscle teams. Some examples of variations embrace single-arm raises,
chest-supported aspect raises, and dumbbell lateral
to-front raises. The Bradford Press includes alternating barbell presses to
the entrance and back of the head with out fully locking
out the arms. This row is rather more effective for concentrating on the back muscle tissue as a end result of
it doesn’t require different muscular tissues to remain stable
throughout the motion. The chest-supported row train is an efficient variation of the bent-over barbell row.
You are solely as robust as your weakest hyperlink, and a weak front delt
might restrict your capacity to push heavy weights.
Strengthening the anterior deltoid improves shoulder
stability, supplying you with a stronger foundation for lifting heavy with higher management.
A shoulder impingement is when the tendons or bursa inside the shoulder joint
turn out to be compressed or pinched. This could cause ache and discomfort, commonly seen in athletes performing repetitive
overhead activities or these with poor shoulder mechanics.
Do not go tremendously heavy with this exercise; most people will start to compromise type to load more weight.
The higher you carry out this movement, the better you will displace
resistance on the deltoid muscles for correct development in the anterior and medial
deltoids.
Sitting upright might hinder someone’s shoulder joint and might
be higher executed with a slight incline. To fatigue the anterior deltoid much more, make certain to pause on the top briefly.
The shoulder exercises really helpful above will work nice if you’ve worked
out for less than a 12 months. But you wish to lower depth
and volume to avoid soreness and exhaustion. It kicks off with a collection about the method
to construct muscle extra leanly, achieve power quicker,
and improve your look. We can delve deeper into the professionals and cons
of every of these workout routines, then assemble them into the right
shoulder workout.
The nerve could get pinched where it exits the backbone or anyplace alongside its path which results in pain.
If you notice redness, swelling, or heat round your shoulder joint, contemplate making an appointment with
a well being care provider to discuss your concerns.
Be sure to mention any recurring pain or discomfort that
occurs with every day exercise.
In fact, utilizing dumbbell shoulder workouts you’ll
have the ability to practice the shoulders for any aim, including strength, energy, hypertrophy, metabolic, or even whole physique.
Before you start lifting heavy together with your shoulders, you must make sure they’re correctly warmed up.
That Is where this sequence from fitness director Ebenezer Samuel, C.S.C.S.
is out there in. Here, you’ll give consideration to
external rotation on the shoulder joint, a motion that perfectly
offsets the method in which that on a regular basis life forces you into inner rotation. The best shoulder exercises outlined in this article additionally goal the rotator cuff, improve core stability and contribute
towards greater total bodily fitness.
The solely movement on this record that is not a dumbbell movement
is the face pulls. Nevertheless, you’ll find a way to modify the face pull with dumbbells and mimic the action to
fulfill the wants of this movement. I like to train more vigorously when I’m bulking,
however I love these exercises during times of maintenance.
The traps play a key function in maintaining good posture and assist to
both stabilize and move, aiding actions corresponding to shrugging, tilting, and shifting the neck.
The shoulder is a complicated joint containing multiple layers
of superficial and deep muscle tissue.
Pike Push-ups, aka shoulder push-ups, are variations of the push-up that enhance strength and stability
in the shoulders and triceps. It is normally performed
for average to excessive reps, corresponding to 8-12 reps per set or more, as part of shoulder or trap-focused training.
This simple yet efficient exercise increases deltoid muscle definition and strength.
This list will clarify over 10 in style machine shoulder exercises paired with
names, descriptions, and illustrations. Alternatively, you
could do two cables, urgent up with a impartial grip to focus on the entrance delts and triceps more.
It works the lateral head of the deltoid muscle, which is the rounded muscle on the very prime
of every shoulder.
Proper kind for rear delt workouts usually consists of a straight again, an engaged core, and bent elbows where specified.
You also wants to use a weight that’s proper in your health stage and avoid swinging or
utilizing momentum to carry the weight as this could cause harm or exacerbate
existing injuries. Start with lighter weights and gradually enhance
the weight as your arms and shoulders turn into
stronger to better pace your self. Your shoulder muscular tissues support and stabilize probably the most versatile
joint in your physique. They allow you to perform a extensive range of movements,
from brushing your hair to throwing a ball.
Additionally, this submit isn’t meant to switch evaluation by doctor.
If you have suffered a shoulder damage and have specific questions
or medical issues, you want to consider going to the emergency room or seeing your doctor or orthopaedic surgeon. Recurrent
dislocations and instability can generally result from these injuries, and sports activities medication surgeons
usually deal with these accidents with surgical stabilization.
Surgical Procedure could also be needed for extra severe tears that
don’t readily heal.
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