SportPress.kz قازاقستان سپورت جاڭالىقتارى
ورال قالاسىندا قازاق كۇرەسىنەن 2003-2004 جىلدارى تۋعان جاسوسپىرىمدەر جانە 50 جاستان اسقان ارداگەرلەر اراسىندا سامبو كۇرەسىنەن بۇكىلقازاقستاندىق جازعى سپارتاكيادانىڭ جەڭىمپازى، سامبو جانە قازاق كۇرەسىنەن كسرو سپورت شەبەرى يۆات ءابىل ۇلى ەريشەۆتى ەسكە الۋعا ارنالعان اشىق قالاارالىق ءتۋرنيردىڭ العاشقى كۇنى ءوز مارەسىنە جەتتى.
وسى تۋرنيردە ارداگەر پالۋاندار جاستارى جىگىت اعاسى جاسىنا جەتسە دە كىلەمدە جاستاردان كەم كۇرەسكەن جوق. اسىرەسە، اسا اۋىر سالماقتاعى بەلدەسۋلەر قىزىقتى جانە تارتىستى ءوتتى. بۇل سىندا باتىس قازاقستان وبلىسى قازاق كۇرەسى فەدەراتسياسىنىڭ پرەزيدەنتى، ءوزى تالاي جەڭىمپازداردى تاربيەلەگەن جاتتىقتىرۋشى، كۇرەستىڭ بىرنەشە تۇرىنەن سپورت شەبەرى قايمەن ەسەندياروۆ قارسىلاستارىنىڭ ءبارىن جىعىپ، باس جۇلدەنى جەڭىپ الدى.
ء–وزىم جيناقى جۇرگەندى جاقسى كورەمىن. ادام ومىردە شىمىر دا شىدامدى، جيناقى دا جىگەرلى، دەنەنى شىنىقتىرۋمەن اينالىسىپ، سپورتتى سەرىك ەتسە ءبارى جاقسى بولادى. وسى سپورتتىڭ ارقاسىندا جاسىمىز ەلۋدەن اسسا دا تالاي دۇرمەكتى دودالارعا بارىپ، ەل نامىسىن قورعاپ كەلەمىز. بۇگىنگى تۋرنيردە دە نامىسقا تىرىسىپ، جاستارعا ۇلگى بولسىن دەپ كىلەمگە شىقتىق،– دەدى ول.
ال تۋرنيردە تومەندە اتتارى اتالعان پالۋاندار جەڭىمپاز جانە جۇلدەگەر اتاندى.
60 كگ سالماقتا:
ءى ورىن – امانگەلدى باقتياروۆ
ءىى ورىن — ادىلبەك قايىروۆ
ءىىى ورىن – ابىلقاسىم حاليۋللين
ءىىى ورىن – ارمات سەيسەنوۆ
70 كگ سالماقتا:
ءى ورىن – سۇڭعات بەكقاليەۆ
ءىى ورىن – مارات ىسماعۇلوۆ
ءىىى ورىن – ەرەش بەيسەنعاليەۆ
ءىىى ورىن – جۇمابەك سۇلتانوۆ
80 كگ سالماقتا:
ءى ورىن – بايبولدا قۇباشەۆ
ءىى ورىن – بولاتبەك قوجاەۆ
ءىىى ورىن – ەرجان قايروشەۆ
ءىىى ورىن – ادىلبەك العازيەۆ
90 كگ سالماقتا:
ءى ورىن – عادىلبەك ساتىبالديەۆ
ءىى ورىن – ايتباي تاستايبەكوۆ
ءىىى ورىن – سەرىك ىقسانعاليەۆ
ءىىى ورىن – تىلەك كاكەنوۆ
+90 كگ سالماقتا:
ءى ورىن – قايمەن ەسەندياروۆ
ءىى ورىن – جايسان ەسەكەنوۆ
ءىىى ورىن – رۋسلان ەسەنعاليەۆ
ءىىى ورىن – وتەگەن قالاۋوۆ
باس تورەشى: جاسۇلان قاۋىسوۆ
رۇستەم جۇمان
Bear In Mind، you may be doing excessive reps with low rest time، so it might appear gentle at first however after you might be halfway by way of your
workout، those dumbbells are going to be feeling WAY heavier.
You will get the perfect range of movement and you will also get the additional advantage of
core stability training. Whereas that is good as it protects
your shoulders throughout heavy lifts، it limits the exercise of
your serratus anterior. With that، you will want to combine in some workout
routines like one arm dumbbell presses and dumbbell push ups as they allow your shoulder blades to move
via full protraction. The frequency of your dumbbell chest exercise will rely in your overall coaching program and goals.
As a general guideline، purpose for two to 3 chest workouts per week، permitting sufficient relaxation and recovery
between classes.
⊕ Carry Out three or 4 rounds of Advanced 3، resting 60
seconds between rounds. Tightening your core begins with mastering train and diet basics.
You can prepare for the most well liked health occasion nearly wherever.
Working out to get lean isn’t the most pleasant experience.
The calorie deficit، watching what you eat، and the upper depth workouts required to see your abs are robust.
There usually are not many ways around it if you need to get a lean look.
Dumbbells are more versatile so you’ll find a way to move your arms in a method that is comfortable in your
joints. You can rotate your wrists and move your
elbows and shoulders via a path that feels right for you.
If you’ll have the ability to’t get a good stretch in your chest due to shoulder mobility، work on improving your mobility as this
train is finest when you will get a full pectoral stretch on the eccentric part.
By rotating your arms slightly in order that as you reach the highest، your palms are
in an underhand grip، you’ll get a stronger contraction. As you lower again down، you rotate your palms back
in order that they are going through one another like a standard dumbbell
fly during the stretching part.
I reached out to Rob to see if he may spell complexes out for us in even more element and he graciously agreed.
Be A Part Of me for a difficult، no-fluff، higher body strength workout!
The complex format and bicep/tricep burnout will push you to greater heights in your muscular endurance and arm energy.
It is clear that Mcm2-HBRCT has a positive function in DDK binding.
This is another good dumbbell accessory exercise for chest hypertrophy.
Nevertheless، you will want good motor management to carry out it accurately and successfully.
It is similar to a standing low to high cable fly، but you’ll be sitting on a
bench in an incline position. When doing one arm dumbbell presses، give
consideration to maintaining your core and hips down and squared
straight up.
Lastly، the easy act of picking up heavy crap and strolling with it is among
the most underrated strategies of power coaching within the fitness center.
Choose up a dumbbell، press it overhead
and waiter stroll 30 ft، flip round، place it at your aspect، then carry it
back like a suitcase. When you get back، choose up a second bell and farmer stroll it back
and forth، then end off with 10 shrugs. Repeat the same circuit on the opposite side، and inform me you have to do
crunches to get an ab workout (you might be lying).
The dumbbells don’t leave your grasp until you’ve completed all of the exercises within the
complicated. Your core musculature–namely your transverse abdominus، multifidus and pelvic floor–is the centerpiece of all your
movement، at least it’s for people who like not being broken، weak and
pathetic. It’s your closest ally in your fight in opposition to gravity،
especially when gravity has a 200 lbs sandbag with him.
All that is to say that if you’re designing a workout
or perhaps a training program using only one piece of equipment، dumbbells may be essentially the
most versatile، efficient choice you could choose. The weights are well-suited for higher body work with presses، pulls، curls، and more، while you can load for decrease body exercises too، utilizing the
goblet، suitcase، and entrance rack positions. Since you are working with a unilateral implement، in contrast to the broader، two-handed
barbell، movements like navy presses are simpler on your shoulders since you can work inside a wider vary of motion. Dumbbells are additionally a lot simpler to
make use of right off the bat—pick up a weight، and you will not
want an entire seminar to learn to curl it safely (but you must take a tip or two، of course).
It is essential to note that as a result of the
weights don’t change for any of the exercises، the
«weakest» train in the complex sequence is what in the end
dictates the resistance level of the dumbbells.
A dumbbell complicated is a type of energy circuit where you complete 2، or more workout routines with a dumbbell back to back with no relaxation with
out the dumbbell touching the ground. Dumbbell complexes can be used as a workout، or within a
exercise.
The exercise is a sit up with a simultaneous overhead press.
As such، it’s going to hit the core/low back (big time)، chest، shoulders، triceps،
biceps، and even higher back. The step-up press is great for working the hamstrings، glutes،
and deltoids (the round muscle of your shoulder).
They assist build muscle by providing resistance throughout workouts، making your muscle
tissue work tougher and grow stronger. This sort of exercise is flexible and may be carried
out anyplace. High-Intensity Interval Coaching (HIIT)
is a powerful method to construct muscle and burn fats quickly.
The Bulgarian lunge also requires quite lots of balance، as
one foot is propped on a bench behind you. This strengthens the smaller stabilizer muscular
tissues within the core in addition to the legs.
You’ll not solely really feel the burn in your glutes
and quadriceps while performing walking lunges، however you’ll also get an amazing
core exercise as a result of balance and strength required to
hold a static weight above your head. Patrick Dale،
PT، ex-Marine، is a Training Editor with 30 years of expertise in Personal Coaching and Power & Conditioning.
Complexes are a beautiful device for serving to you obtain these tantric-level
sarogasms. Repetition and set modifications also
enable productive suffering. Rep scheme fashions corresponding to ladders and pyramids permit you to create a less linear workout –
one than would possibly more intently resemble the chaotic topography of the occasion you’re preparing for.
Frankly، actual toughness is found when a person needs nothing greater than to give up midway through their first 80 rep set، but pushes via the agony and
finishes in any case – then does it another time
three extra times. Some might name that coronary heart or grit، but if you get right all the means down to it، toughness is really just a deep belief in one’s conditioning.
Perform 10 lunges on one leg earlier than you
switch to the next to maximise the stimulus
each one gets. If your grip is feeling shot at this level،
it’s fantastic to hold the dumbbells in the rack place.
The rack’s going to offer you slightly extra
core work، but each workout routines work the legs the identical.
If your answer is (b)، then I current you with
the Dumbbell Advanced Hybrid Exercise، one of the efficient
tools for energy training for fats loss and conditioning.
Critically، you can’t get rather more particular than really working towards the thing you’re attempting to improve.
Nonetheless، there are certainly circumstances that call for off-the-field training.
When doing the cleans، use powerful hip extension to blow
up the dumbbells up، very like you’d within the barbell clear.
5kg just isn’t very much weight at all، so by average requirements you won’t build a large amount of muscle and
also you won’t be considered strong at all. If you need to get bigger and stronger you’re
going to should raise progressively heavier weights، have an honest workout regime and have a decent food regimen. It’s completely fantastic to coach the identical
muscle group or perform the identical exercise(s) a quantity of
days in a row.
C، d Composite map (see Methods) of MD-(ATPγS) state
III with facet and high views. DH at three.2 Å mean resolution and DDK at three.6 Å imply decision. The
map density corresponding to each protein subunit part of the complicated is coloured based on the necessary thing proven. E A schematic diagram illustrating
the 2D area organization the 2D area organization of Dbf4 and Cdc7.
Intriguingly، the residue on the P + 1 is in close
proximity to kind contacts with Cdc7 R278، R282 and R285.
The use of in silico modelling and molecular dynamics simulations،
along with our cryo-EM findings، have the potential to allow us to evaluate
the mode of binding of an prolonged Mcm4 N-tail and explore further DDK function. The three fashions were chosen based
mostly on proximity of the Mcm4 tail with the DDK lively web site and
the tail making minimal contact with core regions of Mcm4 and
Mcm6 (Supplementary Fig. 12b، c). As anticipated، the N-terminal part
of the tail of every mannequin displayed nice flexibility through the 400 ns simulation (Supplementary Fig. 12d).
Relaxation a full 3 minutes between every advanced، and carry out
6 rounds. Strive to position these at the beginning of your workout، to
make sure CNS alertness and minimal pre-fatigue.
When you’re carried out with your second، clean them one more time and then start the push-presses.
And undoubtedly make certain to get a stable lockout at the top along with your core tight.
Note، due to the extremely taxing nature of this exercise، an optionally available «half-time» could
be instituted after set 3 or four، where you relaxation for 2-4 minutes earlier than resuming the remaining sets.
Maybe it happens to be a peak time of day، or perhaps everybody in town finally got the memo concerning the superior advantages of energy training for
fat loss compared to cardio.
Particular DDK dependent phosphorylation of the MCM2-7 DH is crucial to direct
limiting DDK quantities to replication origins that must be activated
at a given time point. Our structural information now present insights
into how DDK targets the MCM2-7 DH over the one
hexamer. Specifically، the MD ATPγS construction revealed
that docking of DDK through the Mcm2-HBRCT-Dbf4 interaction floor on hexamer 1 directs Cdc7 kinase activity to Mcm4 of
hexamer 2 (Fig. 1d). On the other hand، in the swivel
state، Mcm2 docking directs phosphorylation to Mcm2 and Mcm6.
Here، trans-hexamer phosphorylation will rely upon either Cdc7-dimerisation، which was beforehand observed40،51،52، or the orientation of the
Cdc7 lively site to the hexamer opposite of its docking web site.
However، because of the low resolution of the swivel state MD complexes، we can not
totally conclude if one or each of those mechanisms are used.
Our biochemical and structural analysis revealed how DDK kinase becomes recruited to the helicase via the Dbf4 HBRCT area،
which anchors on Mcm2 (Figs. 1a–c، 2c and 6).
Nice method to warm up the physique via a huge variety of movement
(can also make an excellent standalone workout).
The managed meeting of replication forks is important for genome stability.
The Dbf4-dependent Cdc7 kinase (DDK) initiates replisome assembly by phosphorylating the
MCM2-7 replicative helicase at the N-terminal tails of Mcm2، Mcm4
and Mcm6.
The dumbbell jumping lunge is an explosive exercise that is going to work your legs، core، arms and traps.
Nevertheless، this is primarily a dumbbell leg train، and as
a result of of the explosiveness of the motion، one of the main benefits of this train is elevated
calorie burn. As such، the main target of the dumbbell squat
press is the quads، glutes، hamstrings، shoulders، chest، and even your biceps.
Moreover، it additionally requires your core
and back to work isometrically as to take care of stability and an upright
posture. So، if you are looking for an athletic primarily based whole body dumbbell
train that fills a lot of wants with one deed،
it is a great one.
Apart From being highly effective، complexes are time-efficient and require little equipment or area.
Spend 20 to 30 minutes with a barbell or dumbbells performing a
complex exercise، and you’re done. As A Outcome Of you flow the actions by utilizing the identical weight all through each one، complexes enhance muscular endurance،
which suggests you’re training muscle tissue to repeatedly exert force
towards resistance.
B The Dbf4 SCR-G mutant was analysed for its interaction of DDK with MCM2-7 DH.
Related outcomes have been obtained in three independent experiments.
C Volcano plot comparing WT and SCR-G DDK phosphorylation of the
MCM2-7 DH. Two-sample Student’s t-test carried out with three replicate intensities considered per
group. P-values have been corrected for multiple comparisons to an FDR of
0.05 (permutation-based FDR). D Volcano plot significant
phosphosites visualised using HCA coupled to a heatmap of z-scored website intensities.
References:
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