Š. m. balandžio 12 d. 7 val. vakaro išeivijoje gyvenantys lietuviai rinkosi Pasaulio lietuvių centre (PLC) esančioje Lietuvių dailės muziejaus galerijoje „Siela“ į „JAV lietuvių poezijos pavasaris” (PoPaJAV) 2024 metų nominacijų vakarą „Dzūkas pas dzūką“, vainikavusį tų pačių metų balandžio 6 d. Detroite, Dievo apvaizdos lietuvių katalikų parapijos kultūros centro salėje, vykusį jau 9-ąjį PoPaJAV renginį, šiais metais lietuviškai rašančius kūrėjus subūrusį pavadinimu „Laumžirgių pieva“. Šventėje dalyvavo LR generalinio konsulato Čikagoje atašė ryšiams su diaspora Julijonas Matukas. Pagrindiniai jos rėmėjai – Lietuvių Fondas, Lietuvių dailės muziejaus galerija „Siela“ bei Pasaulio alytiškių bendruomenė.
Į šventę besirenkantys svečiai ir dalyviai būriavosi prie įspūdingos „JAV lietuvių poezijos pavasaris“ apdovanojimų mecenato keramiko Alvydo Pakarklio instaliacijos šmaikščiu pavadinimu „Archyvinis radinys. 3024, balandžio 12 d.“ – keramikinių monetų su žaismingu filmų kūrėjo, menininko, dažnai vadinamo dvasios aristokratu, Jono Meko atvaizdu. „ 2009 m., rudeniop, su kitais lietuviais dailininkais dalyvavau Čikagos Universitete pristatytoje parodoje, kur pristačiau šią instaliaciją. Tuomet J. Mekui buvo 87 metai, o aš tenorėjau fantazuoti“, – prisiminimais dalijosi keramikas. Pasak menininko, šiai instaliacijai dabar ypač tinkamas laikas, nes viena iš renginio svečio muzikos prodiuserio, poeto Jono Dainiaus Beržanskio dainų skirta būtent J. Mekui.
Prasidėjusį šventinį vakarą nuspalvinęs dzūkų, arba Dainavos tarmės skambesys malonino renginio svečius, o oficialiosios dalies moderatorė, kasmetinio poezijos rinkinio sudarytoja bei Alytaus miesto vardo garbės ambasadorė Jungtinėse Amerikos Valstijose alytiškė poetė Sandra Avižienytė, pagrįsdama renginio pavadinimo svarbą, pristatė nuo pirmų dainų posmų salę užbūrusį svečią iš Airijos alytiškį Darių Milerį-Nojų – muzikantą, grupės „Airija“ vokalistą ir gitaristą, folkroko hitų „Vėjas lange“ ir „Kasdien į karą“, solinių akustinių roko baladžių autorių ir atlikėją.
Renginio metu buvo pristatyti „JAV lietuvių poezijos pavasaris” 2024 m. nominantai: Gabrielė Dimaitė Tymarskis (Stebuklo beieškant), Vilmantija Petruškevičiūtė McCarthy (Kąsniukai. Bites), Sandra Avižienytė, Vilius Dinstmanas (Archangelas: Esu tikras), Deimantė Komskienė (Gyvenimo burtai. Splendors of Life), Lina Miškinytė Tumasonienė (Dyla baltos dienos. Tikiuo tuo, kas dabar). O šventiniam vakarui pasiekus kulminacinį akcentą buvo paskelbta šių metų laureatė, kuria tapo poetė, rašytoja alytiškė Lina Miškinytė Tumasonienė – už išeivijoje leidžiamas knygas ugdant lietuvišką žodį, dzūkų tarmės puoselėjimą, „Tėvų tarmės žodyno“ sudarymą bei gimtojo Dzūkijos krašto aprašymus: Tarp ežerų Pirčiuko ir Seirijo –/Gražiausias visame pasauly miestas./Tenai širdis balsu dainuot nebijo,/Tenai esi ir laukiamas, ir kviestas. („Mano Seirijai“).
„Nuo juoko – iki ašarų, ir ašarų – be juoko. Nesvarbu, kuriame krašte ar regione augote ir gyvenote – gimtosios tarmės neįmanoma išversti“, – pristatydama laureatę scenoje kalbėjo renginio moderatorė S. Avižienytė. O „JAV lietuvių poezijos pavasaris“ apdovanojimų mecenatui keramikui A.Pakarkliui įteikus apdovanojimų statulėles į sceną iškilmingai buvo įneštas tortas tądien savo gimtadienį švenčiančiai laureatei.
Neišblėstantį įspūdį svečiams ir dalyviams paliko savo dainuojamąja poezija šventinio vakaro metu su klausytojais dalijęsis Jonas Dainius Beržanskis, šiais metais Detroite vykusiame poezijos pavasario renginyje dalyvavęs pirmą kartą. Atlikėjas Lietuvoje yra žinomas kaip muzikos prodiuseris, „Grammy“ nominantas, kartu dirbęs su Andriumi Mamontovu ir Alanu Chošnau. J. D. Beržanskis prisiminė, kad, pakviestas į 9-ąjį „JAV lietuvių poezijos pavasaris” renginį kaip garso inžinierius organizatorės S. Avižienytės pasiteiravo, ar galėtų padainuoti ir vieną kitą savo kūrybos dainą. Taip Detroite suskambo pirmosios kūrėjo dainos lietuvių kalba.
„Tai buvo puiki proga savo poeziją išversti į lietuvių kalbą, – tvirtino atlikėjas, užsiminęs apie seniai puoselėtą svajonę surengti savo koncertą Lietuvoje. – Mano dainos gimsta iš mano poezijos. Aš tam skiriu daug laiko. Tai mano mintys, mano siela. Versti iš anglų kalbos nebuvo lengva, jaučiau, kaip keičiasi žodžių reikšmės. Tačiau tai dariau tam, kad poezijos skaitymų metu visą valandą galėčiau dainuoti lietuviškai“.
Baigiantis oficialiajai renginio daliai susirinkusieji prie vaišių stalo dalijosi mintimis ir kūrybiniais užmojais, o „JAV lietuvių poezijos pavasaris“ prezidentė ir renginio organizatorė poetė S. Avižienytė priminė, jog kasmetiniai poezijos skaitymai, dalijantis sukauptais tekstais ir patirtimis, – kiekvieno lietuviškai kuriančio poeto indėlis į savo tautos tradicijų bei etnografinio tapatumo puoselėjimą.
PoPaJAV atstovė spaudai Živilė Gurauskienė
Živilės Gurauskienės ir Rimanto Kunčo nuotraukos
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The Impact Of Sleep On Exercise And Muscle Growth
The Impact of Sleep on Exercise and Muscle Growth
Sleep is often overlooked as a critical factor in achieving
fitness goals, but its role in exercise performance and muscle
growth is profound. Research consistently shows that inadequate sleep can hinder progress, while
sufficient sleep enhances recovery and strength.
The Study
A recent study published in the Journal of Sports Sciences investigated the
effects of sleep duration on exercise capacity and muscle building.
The study revealed that individuals who slept less than 7 hours experienced reduced endurance and muscle growth compared to those who slept for
8 or more hours.
The Result
Participants who slept for at least 7-9 hours reported better exercise
performance, faster recovery times, and greater muscle gains.
Sleep appears to play a crucial role in protein synthesis, the process by which muscles grow and repair themselves.
Do we Need 7 or 8 Hours of Sleep?
While 7 hours of sleep is often cited as sufficient, individual needs can vary based on factors like age,
activity level, and genetics. Some people function well with 6-7 hours, while others require closer to 9 hours.
How Much Sleep Do You Need by Age?
Children and teenagers may need 8-10 hours of sleep to
support growth and development. Adults generally need around 7-9 hours, though elite athletes or
those with high physical demands may require more.
How Much Sleep is Too Much?
While sleep quality matters most, excessive sleep can lead to oversleeping and may interfere with daily activities.
Consistency is key, so aim for a balanced sleep schedule that aligns with your lifestyle and goals.
Do Naps Help Muscle Recovery?
Napping can enhance recovery by providing additional rest periods, especially
during periods of high training volume or
stress. However, napping too close to bedtime may disrupt sleep quality and be less effective.
Does Lack of Sleep Cause Muscle Loss?
Chronic sleep deprivation can impair muscle protein synthesis and lead to
muscle atrophy over time. Consistent lack of sleep can negatively
impact your muscle growth and recovery efforts.
Is it OK to Exercise on Little Sleep?
While moderate amounts of exercise may still be possible, poor sleep can reduce exercise performance, endurance, and recovery efficiency.
For optimal results, prioritize quality sleep before intense training sessions.
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Limit their involvement and raise the weight with your back muscle tissue instead.
If biceps are fatigued whereas performing seated cable rows,
approach may have adjusting. Make certain the movement
starts and ends with retraction and protraction of shoulder blades rather than pulling with the arms.
However, the former requires you to remain bent over, which engages your core stabilizer, whereas there is
constant pressure on your again throughout the vary of movement on the latter.
When you’re hunched over, sitting at a desk for hours on end or
rounding your back and neck to look down at your telephone, your posture can decline whereas your again ache increases.
The seated cable row is an effective compound exercise for serving to
you to construct a bigger and stronger back and improve your posture.
This exercise is greatest carried out after your
heavier multi-joint compound back exercises such as pull-ups,
barbell bent-over rows, deadlifts, etc. That’s as a end result
of the aforementioned workouts require essentially the most strength and
power firstly of your classes. So that is similar to the cable standing row apart from the fact that you’ll lower the cable pulley to a low level on the
machine. This will permit you to perform the bent-over variation that’ll permit you to prepare with the heaviest weight
possible.
Focus on pulling back out of your elbows and upper arms,
as it will help you to pull more with your back muscular tissues
than along with your biceps. Accomplished with a wide, overhand grip, the bent-over row also delivers an excellent posterior deltoid and upper again exercise.
That said, you’ll need to work hard to maintain the proper place and
avoid rounding your lumbar backbone. Seize maintain of both aspect of the
handlebar attachment with an overhand grip and lean back barely, so there’s pressure in the cable machine before starting every rep.
This variation includes performing the train with one arm at a time,
which increases the depth of the exercise by participating extra stabilizing muscular tissues.
You need to be getting the most out of the cables and maximizing time underneath rigidity so avoiding fast and jerky actions is necessary.
If you’re leaning on momentum to get you through
every rep, then likelihood is your type is suffering in other areas
as properly, and the burden you’ve chosen is most probably too heavy.
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Focus on partaking your again muscular tissues, particularly the latissimus dorsi.
Before you begin pulling, set your scapula by pulling your shoulder blades
back and collectively without bending your elbows. This creates a secure platform, permitting your lats to generate extra force.
Imagine attempting to hold a pencil between your shoulder blades to make sure maximum contraction. To get essentially the most out of your Seated Cable Row, guarantee your
kind with abs engaged and keep a impartial place throughout the
motion.
Couple this with having a flat stomach, and touching
the barbell to your stomach may be a really completely different ordeal than it is for
a short-armed person with a thick torso. In barbell rows, you
usually row the barbell toward your abdomen or low chest.
If you had been to modify to an underhand grip, also
recognized as Yates rows, you transfer more of the work to your biceps, away from your upper again.
The barbell row is also recognized as the bent-over
row, which refers back to the bent-over position you hold throughout the train.
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If the load is so heavy that you just can not go through the total vary of motion with good form, it’s
too heavy. Cut Back the load and make certain you get a full range
for this exercise. A good rule is to begin with a lighter weight while specializing in type, then add extra weight once you know you
are doing the exercise accurately. When you move your torso during
this exercise, you rely too much on momentum to move the weights.
Hormones affected by train include dopamine, serotonin, testosterone, and estrogen.
You ought to brace and engage your abdominal muscular tissues and hold your
core tight as you carry out the train. You can also do it on a
seated cable row machine or by pulling a resistance band.
This exercise is extremely efficient for folk that have problem maintaining
their torso at forty five levels while performing the barbell row.
Maintain your free hand at your facet while the other pulls the handle towards your navel.
This could be useful when you have one side of your physique that’s much stronger than the
opposite. The single-arm train can also be a core problem,
as the muscular tissues must work harder to stabilize and hold your torso from rotating.
Since seated rows have interaction the lats, trapezius, rhomboids, and (secondarily) the biceps all at the identical time, it’s thought-about a
compound train. The muscle tissue involved in the seated row embody the biceps brachii, trapezius, latissimus dorsi (lats), and rhomboids, all muscle tissue situated within the again and arms.
The excessive row machine is a specialized machine wanted for the plate-loaded excessive row variation. It’s in a better
position than the cable row and focuses on a pulling down versus a pulling back
motion to interact the latissimus dorsi.
Strengthening workouts on muscle tissue along the backside
of your body (known as posterior chain muscles) are simpler than basic train in therapeutic decrease back ache.
Lean from the waist, but hold your back straight as you’d
with a traditional seated row. Maintain your neck according
to your spine, and grab the barbells along with your palms going through down, arms shoulder-width apart.
This steroid hormone will get produced by the adrenal
gland in response to stress and train and helps power metabolism throughout lengthy intervals of exercise.
Exercising for too lengthy or doing too many seated rows can lead to
elevated cortisol levels, which could lead on the
physique to make use of muscle protein for fuel as a
substitute of building it. Testosterone and estrogen hormones are also affected by the resistance coaching
seated rows provide.
Reverse grip rows are a superb back train but is also the key to constructing greater biceps.
The palms-up grip means your biceps are in a powerful place, and the motion is much like doing
barbell curls. Utilizing an underhand grip puts your biceps into a somewhat
stronger position, so they’re less more doubtless to fatigue prematurely.
Barbell rows work most of your major again muscle tissue,
primarily hitting your latissimus dorsi, trapezius, and posterior deltoids.
If you compare this to the seated cable row, for instance,
the standing cable row variation adds in some leg, core,
and bicep work. The chest-supported cable delt row is performed on a weighted horizontal cable machine with a bench.
Half kneeling high cable row rope is an incredible train that successfully works many muscles, including
the shoulder, back, wing, and trapezius muscular tissues. It is normally performed for moderate to high reps,
at least 8–12 reps per set, as part of an upper-body or shoulder-focused exercise.
However it’s not fairly as effective, and isn’t going to
stimulate the same degree of progress because
the seated row done on a cable machine. In All Probability the obvious alternative to the seated cable row is the
barbell row.
If you want your lats to work as effectively as
potential, you have to provide them with a secure platform.
When you employ a standard grip on the bar grip attachment or dumbbells, hold
your wrists barely extended all through the movement.
Just like the short head, the lengthy head of the biceps is heavily
involved in elbow flexion. This is when you bend the elbow, bringing the handle nearer to your torso, participating the long head intensely.
During Seated Cable Rows, as you pull the cable towards your torso, the biceps
contract to flex the elbow. Positioned on the within upper
portion of your upper arm, this muscle contributes considerably to the overall measurement and peak of your biceps.
Decrease the weights again to the starting position and repeat for
desired reps. This exercise is a perfect different for these looking to add variation to their shoulder routine.
Bent over rear delt raises are an efficient method to target most
of the similar muscular tissues as chest supported
rows without using any equipment in any respect.
Lat pulldowns are a great alternative to chest supported rows for
concentrating on the identical muscle tissue. This exercise is performed by sitting at a cable machine and gripping the bar with an overhand grip, barely wider than shoulder-width aside.
With your elbows bent and tucked close to your sides,
slowly convey the bar down until it reaches chin stage while
squeezing your shoulder blades together.
They found that the muscle activation was similar to the pull up including very excessive levels of activation in the core.
Their reasoning was due to the must stabilize which we can assume would be just like
the kneeling excessive cable row. The seal row has emerged
as a well-liked variation of the row that may serve as a near good substitute to the cable row.
You carry out this lying face down on a bench, which takes nearly all the tension off the lower back, and maximizes rigidity on the upper again, notably the
traps and rear delts. The high row falls in between the row and pull ups, and
it targets the lats a bit more than a seated row. But you’ll still get nice
activation of the higher again, and that means you’ll be able to go fairly a bit heavier.
Altering your grip to a wider stance will target slightly totally
different muscle groups, focusing more on the again than the arm muscles.
To carry out this variation, use a bar grip attachment and
hold your hands somewhat more than shoulder-width apart
as you complete the transfer. A correctly executed seated row ought to work out the back muscles and biceps, not the legs.
Remember to always carry out it with the correct kind and modify weight and repetitions
based mostly in your individual functionality. These
various workouts can be used alone or incorporated into any exercise routine as part of an general power training program targeting all major muscle groups within our our bodies.
Understanding the right kind for this exercise is crucial to get probably
the most out of it and avoid injury. The hand position simply feels odd, especially in case you are used to
doing overhand or impartial grip rows. However, it’s this oddness that makes reverse grip rows so efficient.
Hitting your muscular tissues from even a slightly different angle is often all that’s wanted to maintain you out of a coaching rut and
maintain your progress.
Nestled on the bottom of your shoulder is the teres major, a small however highly effective muscle that acts as the „little helper“ to your latissimus dorsi.
Each time you stand up from a bent-over position or raise your head to look upwards, these muscles are responsible
for spinal extension. They’re important for shoulder
and neck alignment, especially during overhead motions.
Strive exercises like the Standing Rope Cable Row to interact these muscular tissues.
It is a variation of the normal row that uses
an underhand grip to target totally different muscles.
This exercise is nice for individuals who have bother with their posture, as it promotes good alignment of the spine.
Using the cable machine can also allow for
a extensive range of motion, making it a versatile train to add to your
routine. Lat Pulldown is a superb complementary train to the Seated Underhand Cable
Row. Each workouts target the back muscle tissue, but Lat Pulldown locations extra emphasis on the latissimus dorsi, or lats.
By using a wide grip, you’ll find a way to actually isolate
the lats and get an excellent pulldown.
In push, pull, legs exercises, you’ll
embrace the exercise in your pull exercise days. It will usually be the second or final row variation performed during your exercises.
Once More, it is not unusually to see this listed as the primary train of
a pull day although. Whereas it is typically seen as
a secondary or accent lift for the again, it can be used as a major train relying on your objectives and individual train wants.
There usually are not many again workouts that provide
the emphasised muscle stretch that the seated cable row does.
These workout routines will assist maximize muscle stimulation and guarantee well-rounded
development of your robust latissimus dorsi muscle tissue.
That truth, paired with the technical ease wanted to perform the
train, is a cause it’s turn into a mainstay
in so many exercise routines. In this guide, I’m going to teach you tips
on how to do Seated Cable Rows including important coaching points, muscular tissues
worked and some alternative workout routines. If you pressure each side of your body to be engaged alone, they’ll have to tug their fair share every time.
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