ثقافة
عرض مشاهد من “الخطيئة” في الكرملين
عرض المخرج الروسي، أندريه كونتشالوفسكي، في الكرملين، بحضور الرئيس الروسي فلاديمير بوتين، ورئيس الوزراء الإيطالي، جوزيبي كونتي، مشاهد من فيلمه الجديد.
وعرضت مشاهد من فيلم “الخطيئة” الذي يسلط الضوء على بضعة أيام من حياة الفنان الإيطالي العبقري، مايكل أنجلو (1475-1564)، عندما عمل على نحت تمثال داوود. وقام الممثل الإيطالي، ألبرتو تستوني، بأداء دور مايكل أنجلو، لأنه يشبه كثيرا الفنان الإيطالي العظيم.
وقال أندريه كونتشالوفسكي إن وزارتي الثقافة الروسية والإيطالية، ساعدتاه في إنتاج هذا الفيلم، بالإضافة إلى رجل الأعمال الروسي وراعي الفنون المعروف، علي شير عثمانوف.
وفي هذا السياق قال، فلاديمير بوتين، متوجها لرئيس الوزراء الإيطالي: “نأمل أن يساهم العمل الإيطالي في تحقيق مشروع ثقافي آخر سيطرحه أندريه كونتشالوفسكي”.
يذكر أن المخرج السينمائي الروسي المعروف، أندريه كونتشالوفسكي، كان قد فاز في وقت سابق بجائزتي “الأسد الفضي” في مهرجان البندقية السينمائي الدولي لقاء إخراجه لفيلمي”الجنة” و”الليالي البيضاء لساعي البريد تريابيتسين”.
المصدر: تاس
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مارس 15, 2025 at 5:53 م
Examine out seven of Katie’s favorite gluteus maximus workouts beneath.
Right Here, study all about why your glute max muscle tissue are crucial for on a regular basis bodily exercise,
how to activate your glutes, and one of the best gluteus maximus exercises to build
a stronger bottom. Your body can adapt to movements, weights,
and exercises, according to De Leon. So if you’re doing all
of those workouts but aren’t reaping any new rewards, she says it’s time to combine it up
with more weight, reps, or new workouts altogether.
Though you can work your glutes by walking, working, and different everyday functional
actions, there are some workout routines that may really enhance
booty features. Here are nine higher glute workouts which are certain to make your buns burn. As a fitness coach, I’ve seen numerous folks wrestle
to build muscle at home.
In distinction, extra advanced of us can place a dumbbell,
kettlebell, or weight plate over their hips to extend exercise difficulty.
Create your individual higher glute workout with Hevy,
and track your progress. This is very related to the step up exercise however with consistent cardio to
target total cardiovascular well being. The intensity may be varied
to satisfy no matter fitness targets a lifter has in mind.
It also helps with constructing core stability by engaging the deep muscular tissues
in the again and all the layers of the abdominals.
First, I’ll say that even when you were able to feel glute activation during the take a
look at, I’d still advocate incorporating these glute activation workout routines into your regular routine.
For the first exercise, you simply want a pull-up
bar and a pair of resistance bands. For the second exercise aimed at glute progress, all you
want is a wall. If you’re having trouble fully contracting your glutes, I want you to begin right here.
Lastly, we depart you with two glute isolation exercises that
can be carried out at your home or the fitness center.
Much like body weight squats, leap squats is a good exercise that engages
the muscle tissue of the higher butt while also providing intense cardio.
Simply add a vertical jump to the squat steps detailed above
before returning to the start place. Strolling
lunges have their very own set of benefits, as they require stability and stability as a
outcome of dynamic movement involved.
There are too many benefits of strolling to count—but is muscle growth considered one
of them? Strolling to construct muscle is possible, particularly if
you’re new to fitness. Nevertheless, the cardio staple must be combined with energy training and different components to
attain noticeable, full-body gains. Your physique ought to form
a straight line out of your knees to your shoulders—if you discover yourself arching
on the high of the motion strive reducing your vary of movement slightly and interesting your core.
Maintain the primary focus in your glutes and hamstrings to energy the movement.
Therefore, combined with its high gluteus maximus activation,
this is likely certainly one of the greatest glute exercises
you can do that targets massive muscle gain while giving
medius and minimus some additional love.
The workouts we’ll talk about have a quantity of variations, whether
or not with barbells, dumbbells, or on the Smith machine.
We all know that sitting for extended periods of time can negatively have an result on our health — but its role in weakening
the muscular tissues in your behind is a lesser known concern. That causes somewhat bit of a battle at the
joint itself as a outcome of it is conscious of that we’re making an attempt to both flex the joint or
extend the joint. So, you start to get a little little bit of reciprocal inhibition of the glutes because they can’t do each at
the same time. From a standing position, let the hip rise up as high as it possibly can, which puts you into a good degree of hip
flexion and glute engagement. And as you’ll see right here in a second, they’re the perfect complement to what’s lacking
in those compound workouts, which is why you need to focus on them.
Knowing your butt anatomy can help with influencing the appearance
of your butt.
While holding weights on each side, slowly drop your hips till you’re feeling a noticeable
stretch in your glutes. As Quickly As you’ve reached the underside
of this place, push back up and repeat. Under is a listing
of 10 workout routines that activate your
gluteus medius muscular tissues. Every exercise consists of step-by-step
directions and suggestions for modifying movements to make it either more accessible or more difficult.
Gluteus medius workouts might help you treat hip,
decrease again, or knee pain associated to weak spot on this space.
If this implies you keep an exercise around for up to a yr or more, so be it!
Many occasions, the questions will fall on both sides, after which it’s
up to you to make a wise choice contemplating all of the 4 variables above.
The bum crease is primarily decided by genetics,
as the shape and measurement of an individual’s gluteus maximus muscle will largely affect whether
or not they have a defined crease.
Opening up the hip joint so that the angle between the
pelvis and thigh will increase. Concentrate on feeling your glutes do the work and not your legs.
The name of this train could be deceiving, because it not only works your legs
but also gives your glutes an enormous workout. Utilizing a
leg press, place your ft slightly higher on the platform.
Short strides will goal your legs extra, so strive wider strides to hit
your butt muscular tissues.
By Paige Waehner, CPTPaige Waehner is a certified private trainer,
writer of the “Information to Turn Out To Be a Personal Coach,” and co-author
of “The Buzz on Train & Health.” By Laura WilliamsLaura Williams is a health professional and advocate with certifications from the American Council on Exercise and the American School of Sports Activities Drugs.
Frequently measure your glutes to trace your progress and make changes to your program as needed.
Naturally, consistency in your training regimen is a should for sustained progress.
Here are my favourite moves for glute hypertrophy, starting with the traditional Barbell Hip Thrust.
Along with these workout routines, you wish to use the proper acute variables.
“Because it’s such a large muscle, it’s best activated by way of a wide range of workout routines that can goal it from completely different angles,”
Katie says. The program, created by Sandy Brockman,
CPT, consists of three strength-training exercises that use a
barbell and dumbbells, as properly as a bench or field. You’ll repeat
the workouts throughout the six weeks, adjusting weight and reps
as you progress. (No barbell? No drawback.
Everything can be modified to use only DBs.) You can even do Sandy’s 7-Minute Body Weight Glute Exercise Video
on days when you have no equipment entry. Just
don’t neglect to add some resistance training for the
most effective chances of rising your muscle dimension and power.
When you do higher glute workout routines, whether or not they’re standing or seated, Roser says you’ll
experience quite a few benefits—not just in the way you
feel, but additionally in terms of your athletic talents.
The glutes’ main role is helping to drive the hips
forward to increase the hip joint when flexed. There’s a reason again squats are the #1 glute workout on our record — they provide a killer burn for the butt muscles in a way that
can’t be replaced by any other weighted train. If you’re
on a mission to add dimension and energy to your glutes, hip thrusts can get you there with consistency and proper kind.
Nonetheless, most individuals find them too straightforward to
be effective or lean back to make pumping out a
lot of reps in time to music more manageable.
Concentrating On gluteus minimus and medius, utilizing a mini
band and a wall eliminates both of these issues to make clamshells far more challenging and productive.
From glute muscle anatomy, to the most environment friendly
exercises for constructing larger glute muscle tissue and energy.
And then we’ll put it all collectively into one effective
glute workout. You may do all of them, but we would suggest
selecting about five or six to include into your favourite strength-training routine.
Try doing every transfer for 30 seconds, and work your method as much as a
full 60 seconds if that feels best for you.
You can also rely reps—aiming for at least 10 to 12
reps of every.
Sprinters and explosive athletes across all sports use
plenty of glute particular energy coaching to ensure they can attain their athletic potential.
Athletes are generally hip thrusting, to not build a giant
pair of glutes, but somewhat to build strong glutes to improve their efficiency.
There are plenty of opinions on the market on power training for glutes, making it difficult to know tips on how to practice
glutes optimally. Primarily the glute max is used for hip extension which is
a key motion for building muscle and also athletic efficiency.
The glutes even have an abduction and exterior rotation part.
The giant glute max can do all three actions, but majority of its hypertrophy work should be centred round hip extension. To
hold the major target in your butt, have interaction your core and
exhale by way of the challenging part of every train.
Always start with low weight and work your method up as you good your type and gain energy.
Rounding it during deadlifts places you at threat of injuring your back.
A proper warm-up is crucial for any exercise, but
especially for these which might be working massive muscle
teams such as the glutes. Robust glutes help you keep a good balance in any activity, from working to walking or even just standing.
Even these with a busy schedule can incorporate these workouts on a weekly foundation to enhance their general health and
health. The most important variable if you’re rising muscle tissue is getting into a caloric surplus.
This merely means consuming extra calories than you burn, resulting in the necessity to store your
extra energy.
If you could have any questions, drop them down within the feedback and we’ll
respond as quickly as we can. You see, studies have shown that the gluteus maximas could
be break up up into 2 major portions, the superior and
the inferior. They control your muscle insertions and decide the place to store
fat– so they can either be excellent for you, or against you.
On the opposite hand, it’s additionally potential that you’ve simply been off the muscle long enough that it’s atrophied a bit.
It’s really helpful that you put your hand on the glute and try to activate the
muscle by squeezing it a bit so as to really
feel it and get it transferring. This is commonly adequate
to get the muscle transferring and activated once more.
It’s often just a bad behavior of the body to keep away from utilizing the muscle after an injury.
As Quickly As you get began with them, you’ll see that just by
adding a band to this back-and-forth movement, your glutes
shall be activated and burning like loopy. This train is great
for enhancing your capacity to externally rotate your hips, because it
places fixed tension on the muscular tissues in the glutes
answerable for rotation. When you have the hip mobility,
energy, and adaptability this exercise helps improve, nearly each decrease physique motion, like bending over
and picking one thing up, will turn into simpler and extra fluid.
Nutrition performs a big function in adding muscle to your body, and I’m excited to share
meals that improve hips measurement in addition to foods that
grow your butt.
With constant weight-training workouts designed to construct muscle, you will see important growth
within the size of your glutes. However bulking up your derriere takes
extra than simply doing supersets of lunges, squats and deadlifts.
A Lot just like the aforementioned machine hip abduction train, this train targets
the hip abductors and extra importantly, the gluteus medius
and gluteus minimus of the upper buttocks.
As A Result Of dynamic motion is getting used, this may even enhance total stability and balance while also partaking
the core.
That stated, older analysis means that aerobic exercise—like
walking, working, or cycling—can build muscle in older adults and sedentary
people. So, if you’re older or stay a more sedentary lifestyle,
walking may assist construct muscle mass—but your best wager continues to
be to lift weights for gaining energy. “To construct muscle, the human body should be continuously challenged by increasing resistance and/or volume of train, which is called progressive overload,” Horan says.
Walking alone doesn’t present sufficient resistance to induce muscle hypertrophy (an enhance in muscle mass), which is better completed through resistance training, she says.
Plus, after you use these for some time, you received’t want an excuse or be convinced to strive one.
These use hyperextension to isolate your glute muscular tissues, and you will positively feel it.
Entrance carries are another carry to work the glute muscular tissues functionally.
Carrying the load in front will cause your torso to lean ahead.
Also, because deadlifts are exceptionally fatiguing, we don’t suggest
beginning with any a couple of deadlift session per week and never working up to more than two at
most for most people. When constructing a weekly training plan, it’s most likely a good suggestion to coach the heavy ranges before the lighter ranges.
As A End Result Of both kinds of training cause fatigue, they all interfere with one another
to some extent. Nonetheless, the muscle and connective tissue damage from heavier coaching is probably
going extra substantial and presents the next threat
of injury if some damage already exists from earlier training.
On the opposite hand, if you’re pre-damaged
from a lot of sets of on Monday, going even heavier in such
a state on Wednesday within the 5-10 vary is slightly more more
doubtless to lead to injury. Analysis has additionally proven that glute activation workouts earlier than a exercise can enhance muscle firing and improve performance whereas lowering the chance of damage.
“Another example, if you’re using bands, try using cable machines; or if you’re utilizing machines, attempt free weights such as barbells, dumbbells or kettlebells,” she says.
If you’re having a tough time preserving your legs from coming forward, you’ll have the ability to lean towards a wall and
have your prime leg slide to correct any slanting of your body that
may happen. Keep reading for a science-backed upper butt exercise that can go away you stronger, more balanced, and yes—perkier.
If you’ve been following any of the SET FOR SET programs,
you most likely already have great buns as we program all of
these exercises into our exercise routines.
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