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울산 남구는 매년 남구 주민들에게 직접 찾아가
다양한 행정서비스를 제공하는
“베스트 행정서비스의 날”을 운영하고 있습니다.
올해 역시 4월부터 시작해 남구의14개의 동을 돌면서
주민편익, 건강관리, 생활 상담, 구정 홍보, 동 특화의
5개 분야로 나눠 실생활에 필요한 서비스를
제공하고 있어 인기가 많다고 하는데요.
그 생생한 현장! 함께 가보실까요?
9월 5일에는 하반기 일정으로 수암동 힐스테이트에서
베스트 행정서비스의 날 행사가 열렸습니다.
14시부터 16시까지 두 시간에 걸쳐서 진행되는 일정으로
시작부터 많은 분들이 참여하고 계셨습니다.
주민 편익
주민 편익을 위해 화분 분갈이, 칼갈이, 자전거 수리,
소형가전·장난감 수리의 서비스를 제공하고 있습니다.
불편이 발생해도 어디에서 수리를 받아야 할지 막막할 때가 있는데
베스트 행정서비스의 날 행사를 통해 각종 생활용품을
고쳐서 다시 쓸 수 있으니 생활불편 해소는 물론
자원을 재활용하는 의미도 있습니다.
화분 분갈이는 번호표를 배부하고,
순서에 따라서 분갈이 후에 찾아가면 되는데요.
접수가 된 화분은 옆쪽에 분갈이용 토가 있는 곳으로 옮겨져
전문가분들이 큰 화분으로 옮겨 빠르게 분갈이를 해주십니다.
기다리는 동안에는 주민쉼터에 앉아서 대기하는 모습입니다.
자전거 타이어 공기를 넣거나 간단한 수리를 할 수 있는 부스도 있습니다.
최대 만 원까지 수리비가 지원이 되고 그 이상인 경우
자부담으로 수리가 된다고 하니 참고하시기 바랍니다.
이곳은 소형가전제품과 장난감 수리, 안경 & 귀금속 세척을 하는 곳입니다.
여름에 열심히 사용한 선풍기들이 고장으로 접수된 건이 많았는데요.
오늘 베스트 행정서비스를 받으면 내년에 여름에도 다시 쓸 수 있겠죠?
연마기를 통해서 칼을 열심히 갈고 계신 모습 보이시죠?
주방에서 매일 쓰는 칼날은 쉽게 무뎌지기 마련인데
이렇게 칼갈이 서비스까지 받을 수 있다니 너무 좋았습니다.
칼갈이는 1인 2자루까지 접수할 수 있습니다.
건강관리
건강관리를 위한 부스도 만나볼 수 있습니다.
CPR 심폐소생술과 더불어 자동심장충격기(AED) 사용법도 배우고
안심귀가 서비스에 대해서도 알려주고 있습니다.
늦은 밤 귀갓길 구민 안전을 위해 스마트폰과 CCTV를 통한
범죄 예방 앱인 안심귀가 서비스를 아시나요?
남구 주민이면 누구나 사용 가능하고 앱스토어에서 다운을 받으시면
위치 파악, 위급상황 시에 신속하게 경찰에 신고가 되는 앱이라고 합니다.
손목과 발목이 아프신 분들을 위해 스포츠 테이핑 체험도 할 수 있습니다.
간단한 설문지를 통한 치매상담과 우울·스트레스 측정도 가능합니다.
치아 건강과 관리에 대해 궁금한 점이 있다면
남구보건소 구강보건센터에서 운영하는 부스에서 상담받을 수 있습니다.
건강부스에서 상담 및 체험을 하면 기념품도 받을 수 있으니
꼭 참여해 보시기 바랍니다.
생활 상담
취업을 희망하는 분들이라면 찾아가는 일자리 상담실 부스에서
구직 상담, 일자리 정보를 제공받을 수 있습니다.
이 밖에도 세금 고민 무료 상담, 반려동물 및 복지 사업을 안내하는
반려동물 셀프 미용 교육, 복지사각지대 발굴을 위한
찾아가는 복시 서비스 데이 부스도 운영하고 있으니
다양한 정보와 상담받아보시면 좋을 것 같습니다.
구정 홍보
울산광역시 남구를 위한 구정 홍보부스들도 찾아볼 수 있는데요.
울산의 향토문화를 전승하고 보존, 발굴하는 남구 문화원에서
피리 만들기 체험, 남구를 대표하는 고래 장생이 굿즈들이 가득한
찾아가는 관광기념품 전시회도 있습니다.
깨끗한 여천천과 무거천을 만들기 위한
올바른 생활 하수와 오수 배출 방법을 홍보하는 부스와
아이들에게 다양한 장난감과 도서 대여,
참여형 놀이 프로그램, 자녀 돌봄 품앗이 프로그램을 지원하고 있는
공동육아 나눔터 부스도 만나볼 수 있습니다.
동특화
수암동 동특화 부스로는 수암동 그린 교실에서 운영하는
친환경 다육이 화분 만들기가 있었는데요.
알록달록한 돌들 위에 취설송과 적귀성의 다육 식물을 심으면서
탄소 배출을 줄이고 일회용 컵을 재활용하여 환경보호와
탄소 중립의 방안들을 생각해 보는 시간도 가져볼 수 있습니다.
또 거창군과 자매결연도시 농산물 직거래 장터도 운영되어
저렴한 가격으로 농산물을 만나볼 수 있었습니다.
저도 하나 구매해 보려고 했는데 이미 준비된 농산물은
판매 완료가 되었다고 하시더라고요.
바리스타 봉사단 여러분들이 주시는 시원한 아이스 아메리카노와,
1인당 2개씩 주셨던 고소한 뻥튀기,
무료 음료 코너에서 즐기는 커피, 차, 아이스크림은
수암동 베스트 행정서비스의 날 행사에서 즐길 수 있는 간식거리였습니다.
지금까지 수암동 베스트 행정서비스의 날 현장을 소개해 보았는데 어떠셨나요?
주민을 위해서 소형가전 수리와 분갈이, 칼갈이 등의 서비스와
건강상담은 물론 남구의 행정 프로그램 홍보까지
한곳에서 모두 만나 볼 수 있었던 것만큼
주민들의 만족도도 베스트가 되지 않았나 하는 생각이 듭니다.
2023년도 하반기 베스트 행정서비스의 날은
10월까지 쭈욱 이어질 예정이니
아래의 운영 일정 참고하시고 꼭 참여해 보시길 바라겠습니다.
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Arch your decrease back so I can slide my flat hand between the bench and your physique.
Then raise your chest to the ceiling and squeeze your lats to lock this place.
You can now lower the bar larger in your chest, closer to your shoulders,
with vertical forearms. Grip the bar lower in your hands, near your wrists.
Use the Bulldog Grip to rotate your hands
in if you grip the bar.
To perform the incline dumbbell press, comply with these steps.
For example, if you want to be a powerlifter, then the flat barbell
bench press is a must, as that is one of the three lifts used within the sport.
Nonetheless, when you simply wish to improve body
composition (like a bodybuilder) then you would theoretically
skip barbell bench presses altogether and just persist with dumbbells.
So, the ideal barbell path must be angled, which suggests the bar path is going
to have to come forward somewhat bit. So, if you carry off, the bar is going to roll
backward and take the help of your forearms
out of the train. This will enhance the likelihood that you will damage your wrist joint.
Even worse, if the load will get slightly heavy and the bar path begins to go ahead,
you’re going to get inside rotation within the shoulder.
You’re going to trigger serious harm to the rotator cuff.
Earlier Than we get into all of the details of correct form, let’s get started with the anatomy of
the chest (pectoral) muscle tissue. But let’s maintain up one minute
earlier than you really make that call. What you need to do is run by way of the next three steps.
It’s more doubtless than not that most of the discomfort
and problems you experience with the bench press are
probably as a outcome of an issue with your setup.
The Barbell Decline Extensive Grip Press is a
wonderful complementary or various train to the Dumbbell Bench Press.
This train works the muscular tissues of
the chest, shoulders, and triceps, but with a higher emphasis
on the decrease chest. The wide grip additionally puts more stress on the
shoulders and triceps, making it a great way to mix up your chest routine.
As the name suggests, you have to use a bench at a declined angle to perform the bench presses.
So, dumbbells should be a staple in your chest coaching routine as the advantages are more than worth it.
And training with dumbbells for the upper chest can be safer on your shoulders
general. Lay on the bench, your knees bent, pushing your
feet into the floor. Press a pair of dumbells into the air, locking out your elbows.
Grip the bar low in your hands, close to your wrists, over the bones of
your forearms. Squeeze it exhausting so the bar can’t move
out of position. Don’t hesitate to lower
your Bench Press weight for a number of weeks to get used to the brand
new grip. This may even give your painful wrists a break to permit them to get well.
At the highest of the press, you should
convey the dumbbells together. A neutral spine and a
powerful core will assist keep you balanced
whereas performing a bench press. Additionally, it will help your
back muscular tissues keep in the applicable position.
The thumbless grip means holding the bar along with your thumbs
on the same facet as your fingers. It’s an easy approach
to repair wrist ache on the Bench Press. The bar routinely rests decrease in your
arms with the thumbless grip. Your wrist cease bending back and become straight.
This makes it a wonderful alternative for targeting both
areas for extra balanced development. The Barbell Bench Press is a great complementary or various
train for the Dumbbell Bench Press. It is an upper physique exercise that
works the chest, shoulders, and triceps and could be performed with a barbell
or with dumbbells. The Barbell Bench Press is an efficient way to extend strength, energy, and explosiveness.
It’s primarily a partial rep train in this
case. When it involves dumbbells, they’re mostly carried out as a result of people don’t have entry to a bench.
If you don’t have access to a bench, it doesn’t mean you
can’t do chest presses!
To prevent pointless injuries, all the time perform the seated dumbbell press (or any train with weights) with correct type.
This method, you’ll avoid straining, overextending, or pulling muscular tissues
when you exercise. Dumbbell decline chest press workouts are highly recommended
for anybody excited about building upper physique strength
and gaining muscle measurement. The incline dumbbell press is a staple within the programme
of many, devoted bodybuilders or casual fitness center goers
alike.
Incorporate periodization into your training routine by cycling by way of periods of
upper depth and decrease quantity, and vice versa.
The easiest way to increase your Bench Press is to Bench Press more.
The extra you Bench Press, the extra Bench Press follow you get
and the better your Bench Press type turns into. Correct kind improves the effectiveness of the movement.
Because I work my Pushup muscles with the Bench Press, utilizing heavier weight than I weigh.
That’s why increasing your Bench Press may even enhance your Pushups.
You won’t be able to do 70 reps. But you’ll be succesful of do more Pushups
than the typical guy.
If your elbows are too far back or ahead, grip the
bar low palm and modify your grip width. If your elbows are still mistaken, you’re touching your
chest too high/low. Videotape your Bench to get your forearms vertical.
This is the most secure and best way to Bench Press heavy.
The bench press clearly does a fantastic job of building these muscular tissues.
Furthermore, it does so in an efficient manner. The hammer chest press takes somewhat stress off the shoulders while emphasizing the internal and decrease
pec main.
But the machine continues to be balancing the burden for
you instead of letting you do it. This is much less effective for constructing strength and muscle.
You might remedy this by Bench Urgent the bar in a vertical line over
your mid-chest. This allows you to tuck
your elbows 75° on the bottom to avoid shoulder impingement.
But it forces you to maneuver the bar in a vertical line over your chest.
And you’ll be able to Bench heavier as a outcome of the bar strikes half the gap.
However Benching half reps emphasizes your triceps. It leaves your chest out which works most at the bottom.
This makes Bench Urgent half reps less effective for building a bigger chest.
Transfer it over your shoulders before you
go down.
But they usually use wrist wraps and bench shirts.
For uncooked lifters like us, wider grips kill our wrist joints and are too
onerous on your shoulders. Many health club goers suppose the barbell
bench press should be their go-to move to build a strong, muscular upper body.
Additionally, this train can help improve your bench press power by
providing another stimulus to the same muscle teams.
This may help you focus on every arm individually and improve neuromuscular management.
These higher chest workout routines may also be included in your routine to work alongside
the incline dumbbell press to build your higher chest. That
signifies that while the incline dumbbell bench press
is best for muscle development within the higher chest, the decline bench
press particularly trains your decrease pecs. The guillotine
bench press works the same muscular tissues as any bench press (chest,
shoulders, triceps). In fact, some EMG studies really show
it’s higher than another bench press for complete pec main activation. The
only concern is, it’s extra dangerous considering you might
be decreasing the bar to your neck and may be harder on the shoulders because you elbows are flared.
To activate the higher chest muscle, you will want to decide on the proper angle.
Although it’d look simple, there are widespread pitfalls which would possibly be all too
straightforward to make. Utilizing too much weight, utilizing the
incorrect angle, and using the incorrect form can negatively impact your raise
and enhance the chance of harm. The motion is identical to the DB incline press, besides you employ a barbell
placed in each arms a bit more than shoulder width distance.
There are several exercise variations you probably can incorporate into your routine to add selection or regulate muscle fiber activation. If you appreciated this text, you’d
love our muscle-building e-newsletter.
Put it decrease in your arms, close to your wrists.
You should Bench Press with straight wrists and the bar over your forearm bones.
The latest “3D” variations permit horizontal bar movement.
You wish to steadiness it yourself like all object you raise outside the gym.
Don’t drop the bar from the uprights to your mid-chest.
The bar should start over your shoulders for proper balance and energy.
Lowering the bar from behind your shoulders is unsafe. It makes the weight harder to carry,
as if doing pullovers. Move the bar over
your shoulders before you decrease it.
The finest way to get better at balancing the bar is to follow it by benching
free weights. Your stabilizing muscular tissues can’t get
stronger should you rely on a machine try this work each exercise.
Keep away from machines and Bench Press free weights.
They’re more practical and safer for your shoulders.
The barbell bench press will always be the principle raise for power packages.
It will put your chest, shoulders and triceps in the best position to lift heavy and use a
extensive range of motion. The normal grip, which is 1.5x your shoulder width,
is the best for general improvement of the chest, shoulders
and triceps. It’s a classic “push” train that’s top-of-the-line chest workouts you presumably can embody in your workout routine, as a outcome of it hits pectoral muscle
tissue, shoulders, and triceps. The dumbbell bench press is usually a better chest builder than the barbell bench press.
One purpose is that the dumbbell bench press makes use of a larger vary of motion, placing
greater pressure and stretch on your pectoral muscular tissues.
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This therapeutic agent aids in weight gain after surgical procedure or infection and promotes bone density to combat osteoporosis.
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Aspect effects are definitely possible, but for the wholesome adult they
can be minimized. In fact, with responsible use, many
will discover they expertise no adverse results at
all. In order to understand the side effects of Anavar, we have broken them
down into their separate categories with all the
associated info you’ll want. The recommended dosage of Anavar
for males ranges from mg per day, whereas for girls, it ranges from 5-20mg per day.
The dosage depends on a number of elements similar to weight, age,
and physical exercise degree. Anavar is
taken orally, and the beneficial dosage is split into
two to 3 doses per day.
For the most accurate data, we recommend consulting the product’s producer instantly via their official website.
The views and information attributed here don’t essentially align with our own; they are curated instantly from the insights supplied by the
producers. If you may be concerned or susceptible
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During the cycle, it is advisable to split the daily
dosage into two equal administrations, one in the morning and one within the evening,
to take care of secure blood levels.
References:
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