Ikeja electric urges customers to disregard report on blackout in Lagos
By Oke Peter
The management of Ikeja Electric has urged customers to disregard reports linking the company with blackout in Lagos, which was published in sections of the media over the weekend.
Reacting to the blunder, the company’s Head of Corporate Communications, Felix Ofulue described the information as misleading and sensational, as the project was aimed at improving power supply in Igando and the company had already completed similar maintenance projects in Alimosho and many other communities across its network.
Ofulue explained that the company was embarking on replacement of obsolete panels at the Igando Injection Substation, which is aimed at improving power supply availability to that area. He also pointed out that the exercise will last for 10 days and that only Feeders under Igando, Obadore, Akesan and Egan will be impacted, and not Alimosho or Lagos as erroneously reported.
He reiterated Ikeja Electric’s commitment to improving the quality and availability of power supply across its network through replacement of obsolete equipment and revamping of infrastructure.
“It is noteworthy to mention that improvement in power supply has been evident in other locations where planned replacement of panels by Ikeja Electric have already taken place. Moreso, the proactive move by the company to replace the equipment is aimed at avoiding sudden breakdown.
“At Ikeja Electric we are committed to improving services in a bid to deliver better customer experience. The successes recorded so far, especially in areas where the similar projects were implemented have been generating commendation from our customers,” he said.
Ofulue appealed for understanding of customers in Igando during the planned outage which will take place between Sept 6th and 15th, 2022, as they will enjoy improved power supply after implementation of the project.
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
As A Substitute, stick with a weight that is difficult however allows you to
do the full row slowly—including bringing
your elbows up and lowering the weight with management.
The choice between seated rows and bent-over rows ultimately is
decided by your fitness goals, tools availability, and particular person issues.
If you’re just starting out, it is important to learn the motion of scapular retraction—the act of compressing your shoulder blades again and down. Let your shoulder blades slide
ahead in the starting position, and ensure to retract them in the pulling motion. The eccentric part, where you resist the load stack as you
let the handle return to the starting position, is crucial for muscle progress.
Scapular retraction helps with most muscle stimulation and ensures
that accent muscular tissues, such as the rhomboids and rear
deltoids, are additionally activated. While it’s tempting to stack on heavier weights to build Barbell Row strength, this could compromise
your kind and enhance the danger of harm.
One different cue that was helpful to me was excited about leading together with your
elbows–keeping them tucked–and picturing your elbows virtually getting into to your again pockets.
4) Row the handle in in course of your abdomen, leaning again barely as you row.
The inverted row can be made easier or tougher by altering the
place of your ft. Make sure to keep your legs barely bent all through the
complete motion.
As you inhale, slowly move the V-handle again to the preliminary place.
The most commonly used one for the seated cable row is the V-grip attachment.
With the V-grip, you place many of the concentrate on the mid-traps and the rhomboids (the middle back).
Nevertheless, if you’re making an attempt
to focus on the out lats and rear delts extra, then you’re
better off going with a curved bar and a wider grip. The draw back, nonetheless, is that because the weights gets heavier, many individuals find utilizing a supinated
grip aggravates the tendons of their elbows and shoulders.
They target the lats and rhomboids in particular, but additionally involve other muscles just
like the traps and rear delts.
The seated cable row primarily works out the muscular
tissues in the back and biceps secondary. The seated row is a compound exercise that works the latissimus dorsi, rhomboids,
trapezius, and biceps brachii muscular tissues.
It is a beginner-friendly muscle motion for all weightlifters, from sports athletes to Strongmen and
bodybuilders.
The seated machine row, or chest-supported row, is a rowing
exercise that nearly fully unloads your lower again. This makes it easier to concentrate on the muscular tissues working in your higher again, and isolate them in your training.
To perform a standing cable row, you’ll have to discover a cable machine.
In the professional suggestions part, I’ll get into the nuances of cable top and in addition one
of the best attachment to decide out. Sure, Rear Delt Rows are an effective train for constructing
shoulder mass, particularly within the rear deltoid muscle
tissue. Rear delt rows can be performed with
dumbbells, barbells, cables, or resistance bands.
All three sets of fibers are involved in reverse grip rows,
however the center fibers are probably the
most lively as they work to tug your shoulders again and collectively.
The center traps work with the rhomboids, which are small muscles situated between the shoulder
blades. Situated on the edges of your upper back, the lats are the muscles that give
you your V-taper and torso width. The capabilities of the lats are extension, adduction, and medial rotation of the shoulders.
One rowing exercise that unloads your decrease back even more is
the subsequent one. An untrained beginner grows from a single set of rows per
week, but the veteran might want 15 units per week.
Your optimum grip width shall be determined by your arm length and torso
thickness, and you need to experiment with completely
different hand placements to see what feels best for
you. 4) Grab the D-handle along with your working arm,
and row up towards your hip.
If you’ve ever seen it known as a Hammer Power high row and questioned why here’s why.
Hammer Strength is doubtless one of the premier energy and
conditioning firms that produce wonderful tools for machine workout routines.
They are particularly well-known for their row machines as they’ve
a big selection, including the high row. Sure, the exercise is a protected method to build energy and muscle in the
back and arms. The t-bar row is sort of a extra
secure model of the barbell row, however it still requires more core activity
and static work on your legs than the cable row variants. The rear delts work as stabilizer muscles, making certain correct scapular retraction and enhancing shoulder well being.
While the Seated Cable Row primarily targets your back
muscular tissues, it also engages your shoulders to some degree, particularly the posterior deltoids.
Cable rows can be utilized to build strength and dimension in your back muscular tissues in addition to enhance posture.
Lastly, there are a quantity of smaller stabilizing muscular tissues
which additionally get worked during cable rows. Posterior deltoids, which help us with extending our arms
outwards from our our bodies.
Strengthening your rear delts not only enhances these actions but additionally helps in damage prevention by decreasing strain in your anterior delts.
For maximum muscle activation, use a Cable Rows various like Single-Arm Cable Rows and Extensive Grip Seated Cable Rows.
These not only goal the traps but also assist with emphasis to accent muscular tissues
just like the rhomboid muscles and rear deltoids.
Give them the eye they deserve by including dumbbell rear
delt rows in your shoulder or again workouts. The straight
arm pulldown is a great exercise for targeting the
muscle tissue of the back, shoulders, and arms. If your aim is pure strength, nonetheless, it’d align along with your objective to make use of a bit of
momentum in the barbell row. In real life (or competitions), we regularly use momentum to be
more practical once we lift stuff. Therefore, if you’re training for
sports or strongman competitions, some swinging in your barbell
rows could be helpful. Just keep a watch on your total training volume for your lower back, as heavier weights mean extra stress.
As such, they could be a priceless addition to your coaching library, and you need to use
them anytime you want a substitute for rear
delt rows. Using heavy weights – dumbbell rear delt rows aren’t meant to be carried out
with ultra-heavy weights. Utilizing big dumbbells will undoubtedly lead to more lat and fewer rear delt engagement.
If you prefer to raise heavy, and wrestle to maintain your ego in verify, you might discover that this
exercise turns into simply another rowing exercise and your rear delts won’t get a
lot benefit.
One of the simplest methods to spice up the seated
cable row is to do them one-handed. The largest good thing about doing
unilateral workout routines is that they work either side of your body equally.
Another key factor to remember is the reality that you’ll be doing these seated.
While considerably much less popular, the standing cable row is possible as properly.
It includes using your own body weight to perform an inverted
row, which targets the primary and secondary muscles
of the higher again. TRX rows are an excellent train for constructing power
and toning your again muscular tissues. Yes, a straight-arm pulldown is an efficient exercise for power coaching.
Face pulls are one other efficient approach to goal similar muscular
tissues as those used throughout a straight arm
pulldown. The straight arm pulldown train is
a good way to target the again muscles.
What makes rows an much more “awesome-er” exercise is
the vast range of variety that exists. Barbell row, bench row,
dumbbell row, elevated row, cable row, single-arm cable row….actually dozens.
In this text, we’re going to look at one back row version that the majority of
people have doubtless accomplished, the machine excessive row, also referred to as the
Hammer Strength Excessive Row. Meadows rows
are an isolateral row performed utilizing a landmine base and barbell.
These are related in kind to dumbbell rows however permit you to carry more weight via a higher vary of movement.
It’s also a fantastic various exercise for many who might have difficulty with the
underhand cable row as a result of shoulder mobility or wrist pain. It’s essential to keep proper form in thoughts
when doing Lat Pulldown; use a gradual and controlled motion and give attention to squeezing your shoulder blades together on the top of the movement.
With correct kind and common apply, Lat Pulldown might help strengthen your back and enhance
your general fitness. In conclusion, cable rows are an effective exercise for targeting the again muscle tissue.
They work a variety of muscular tissues together with the latissimus
dorsi, rhomboids, trapezius and erector spinae.
Cable rows present many advantages corresponding to improved posture and increased energy in your higher physique.
There are additionally several variations of this
train that can be utilized to focus on completely different muscle teams or enhance difficulty level.
To do it, seize a remedy band, long-loop resistance band, or resistance
band with handles. These muscle tissue work
collectively through the Single-Arm Cable Row train to
make sure effective concentrating on and stabilization. Beginners can use it to give attention to postural management while rowing, which
is in a position to switch to quite a few different exercises.
As soon as you discover you are losing postural control or having vital ahead and backward trunk
motion, then you have to decrease the burden and give consideration to more controlled movements.
Throughout the eccentric section, ensure
to maintain your shoulder blades actively retracted and slow
deliberately decelerate the cable attachments return to the start position. There are three deltoid heads – anterior,
medial, and posterior – and so they all must be educated fairly equally to construct an aesthetically pleasing and structurally stable upper body.
This exercise can be carried out standing if most popular,
but you’ll most likely find it simpler when you relaxation your head on the back of a bench to support your backbone.
Now, i’m NO skilled, and it might just be a placebo
affect, so appropriate me if I’m incorrect.
One of the first decisions to make if you got down to carry out a standing cable row
is which grip you want to use. With so many grips out
there to make use of at a cable machine, it might be overwhelming, so here’s a fast rundown of your choices.
Are you uninterested in the identical old shoulder exercises that only work the front and aspect of your shoulders?
It’s time to modify issues up and target the often-neglected rear deltoids with the rear delt row.
The brachialis and brachioradialis in your arms should work exhausting and
the pectoralis main and sternal head (lower chest muscles) are additionally targeted.
Observe that it is at the finish of the flexion portion of the movement (when the shoulder blades
come together) that the trapezius and rhomboids really come in to play.
Using weights requires extra awareness about correct kind,
stated Invoice Kelley, DPT, CSCS. The greatest problem tends to be preserving the elbows too low, versus letting them flare upwards on either
side of the top.
Cable rows additionally present a greater vary of motion than conventional rowing workouts,
allowing you to work more muscle fibers and improve your energy gains.
Cable rows assist to strengthen the again muscular tissues which support correct posture.
By performing cable rows frequently, you’ll have the ability to enhance your
posture by helping your physique keep an upright position with minimal effort.
Rowing workouts are a good way to focus on multiple muscles in the higher
physique and core, so remember to incorporate them into
your energy training routine. Now let’s take a better have a glance at
the anatomy of the rowing movement and how it can benefit your health targets.
This variation of the cable row focus the work to the rear deltoids and your upper again musculature.
Begin with a lightweight weight on this exercise, and prioritize
form and muscle contact earlier than weights.
At Present, I need to present you some extremely efficient seated cable
row alternate options you have to use to build an even bigger, more muscular back.
Low rows additionally help strengthen the upper again,
arms, and shoulders as well as improve posture. With proper form and technique, low rows can be a welcome boost to any energy training program.
When done appropriately with correct kind and method, this exercise
may be an effective way to target particular muscle teams while additionally bettering core stability.
Low rows are an train that primarily targets the back muscle tissue, such as the lats and rhomboids.
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