Um dia para refletir e não para comemorar.
Em 2018 os dados coletados pelo IBGE através do PNAD Contínua (Pesquisa Nacional por Amostra de Domicílios Contínua), demonstra que nós mulheres somos maioria por aqui. Homens 48,3%, mulheres 51,7%. Pensando nisso, vim falar da importância em celebrar o dia 6 de setembro, que é o Dia Internacional de Ação pela Igualdade da Mulher.
Desde meados do século dezoito, nossas antepassadas lutam politicamente pela igualdade de direitos, passando de meros artigos de luxo ou ornamento para a presença masculina, para a conquista do voto, trabalho fora de casa e o direito civil. Isso tudo aconteceu em 1951 no primeiro Congresso realizado pela Organização Internacional Trabalho de Genebra. Nesse congresso, algumas medidas foram tomadas em torno da igualdade entre os gêneros no trabalho e que fosse respeitado, por exemplo, a remuneração de homens e mulheres que exercem a mesma função.
Reportagens atuais nos mostram que a situação não mudou nada, desde 1951. Além das questões de remuneração, que podem chegar a 25% menos em relação aos valores recebidos pelos homens, outros assuntos pertinentes a data precisam ser debatidos, como a violência de gênero, liberdade sexual, maternidade compulsória e o machismo estrutural.
Veja alguns exemplos para vocês não acharem que é coisa da minha cabeça.
DIFERENÇA SALARIAL: “Em 2018, trabalhadoras da faixa etária mais jovem, de 25 a 29 anos, recebiam 87% do rendimento médio dos homens. Na faixa de 30 a 39 anos, elas ganhavam 81,6%. Mas, entre as de 40 a 49 anos, o percentual baixou para 75%. Nesse último grupo, o rendimento médio da mulher era de R$ 2.199 e o do homem, R$ 2.935” – O GLOBO – 08/03/2019.
FEMINICÍDIO: “Segundo a Organização Mundial da Saúde (OMS), o número de assassinatos chega a 4,8 para cada 100 mil mulheres. O Mapa da Violência de 2015 aponta que, entre 1980 e 2013, 106.093 pessoas morreram por sua condição de ser mulher. As mulheres negras são ainda mais violentadas. Apenas entre 2003 e 2013, houve aumento de 54% no registro de mortes, passando de 1.864 para 2.875 nesse período. Muitas vezes, são os próprios familiares (50,3%) ou parceiros/ex-parceiros (33,2%) os que cometem os assassinatos.” – EXAME – 07/08/2018.
CULTURA DE ESTUPRO: “Segundo pesquisa dos Institutos Patrícia Galvão e Locomotiva, 97% das mulheres afirmam que já foram vítimas de situações de assédio sexual no transporte público, por aplicativos ou ainda em táxis. Além disso, 71% das entrevistadas afirmam conhecer alguma mulher que passou por alguma situação do tipo. Ao todo foram ouvidas 1.081 mulheres em todo Brasil, em fevereiro” – SÃO PAULO AGORA – 01/06/2019
LIBERDADE SEXUAL: “A pesquisa do Instituto de Pesquisa Econômica Aplicada (Ipea) mostrou que 58,5% dos entrevistados concordaram totalmente ou parcialmente com a frase “Se as mulheres soubessem como se comportar, haveria menos estupros”.
Os pesquisadores também avaliaram a seguinte frase: “Mulheres que usam roupas que mostram o corpo merecem ser atacadas”. O levantamento mostrou que 42,7% concordaram totalmente com a afirmação e 22,4% parcialmente; 24% discordaram totalmente e 8,4% parcialmente. Das 3.810 pessoas entrevistadas, 66,5% eram mulheres.” – AGÊNCIA BRASIL – 28/03/2019.
MATERNIDADE COMPULSÓRIA: “A socialização feminina faz com que a maioria das mulheres deseje a maternidade: segundo uma pesquisa feita pelo Repórter Unesp com 1537 mulheres*, a maior parte das entrevistadas (54,7%) tem vontade de ser mãe, o que absolutamente não é errado ou retrógrado. Mas em uma sociedade que trata mulheres sem filhos como insensíveis, frígidas e incompletas, a reflexão é indispensável. Instituir a maternidade a toda mulher torna-se uma violência simbólica e interfere na liberdade de escolha individual. (…) Na pesquisa feita pelo Repórter Unesp, ao serem indagadas sobre se a maternidade é o que torna uma mulher realizada, 76,8% das entrevistadas disseram que não. A diarista Maria Bernadete de Campos é casada, sem filhos, e afirma que não ser mãe foi opção e que é feliz sem eles. A educadora Luiza Silva, que não se casou, também se sente realizada sem ter exercido a maternidade, mas reconhece a pressão da sociedade sobre as mulheres que não desejam ser mães.” – REPÓRTER UNESP – 14/05/2017.
TRADIÇÕES MILENARES: “A cultura muçulmana do estupro não começou na Praça Tahrir, nem vai terminar lá. Começou, na verdade, quando, em 624, Maomé descobriu um modo engenhoso de recompensar seus seguidores. Em acréscimo aos troféus de guerra, ele lhes deu permissão para capturar e estuprar mulheres casadas. Antes, isso seria considerado adultério. Agora, é um incentivo para ser um dos santos guerreiros do Islã. Não é difícil imaginar como era feio e terrível o acampamento dos seguidores de Maomé para uma mulher. É por isso que a burca foi inventada.
Os apologetas islâmicos insistem em que a burca tem algo a ver com a modéstia feminina, mas o Corão explica abertamente porque a burca foi criada: “Digam às suas esposas e filhas, e às mulheres dos crentes, que vistam seus mantos (véus) por cima do corpo todo, para que se distingam e não sejam molestadas”.
O hijab foi inventado por motivo semelhante no Líbano, nos anos 70, para distinguir as mulheres xiitas, a fim de não serem molestadas por terroristas islâmicos. O propósito da burca era parecido com uma marcação de gado, separando as mulheres casadas com maridos muçulmanos das mulheres escravas capturadas na guerra. As primeiras eram propriedade de seus maridos e intocáveis, as últimas, presas legítimas para qualquer um.“ – ICP – ED 96. Instituto cristão de pesquisa
No fim das contas esse não é um dia para comemorar, mas sim para reafirmar nossos compromissos com uma luta que nem de longe está perto do fim. Nós, mulheres, precisamos nos unir para que a nossa sociedade entenda definitivamente a importância de debater esse assunto e fortalecer a educação das nossas crianças e a reeducação de nossos adultos.
O PNPM (Plano Nacional de Políticas para as Mulheres) propõe ações diversas para promover a igualdade entre os gêneros, prezando também pelas diferenças étnicas, raciais e de orientação sexual.
Acredito que as escolas deveriam incluir em seus currículos pautas voltadas para a igualdade de gênero, valorização cultural e racial e combate à masculinidade tóxica. É importante construir uma sociedade futura que tenha o pilar de respeito como parte de seus princípios.
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That the PUSHDOWN greatest activates the showy outer triceps is great information for many of you reading this, as a result of it’s undoubtedly the preferred triceps train. Never go too heavy with single-joint workout routines, as they will put undue strain on a joint. When you go heavy with the cable rear drive, numerous muscles in your legs and core are significantly activated to stabilize your body. This is a really unconventional movement, but that doesn’t diminish its effectiveness. It’s like doing two exercises without delay that work different muscular tissues.
Guarantee controlled motions to maximise the engagement of the rear deltoids while minimizing the chance of damage. Earlier Than we dive into the shoulder workout routines, it is important to have a primary understanding of the shoulder muscle tissue and their functions. This data will assist you to better comprehend the exercises we advocate and assist you to construct lean muscle. For example, Face Pulls are a type of cable pull exercise that successfully targets the rear deltoids, that are essential for shoulder health and stability. That’s where cable machines and cable shoulder exercises come in.
They may help prepare energy and explosive actions alongside pace and agility. Whereas the battle ropes do engage the entire body, the arms are the primary targeted muscle tissue while utilizing this piece of kit. Cable front elevate targets your shoulder muscular tissues, particularly the entrance components. You stand dealing with away from the cable machine, toes hip-width aside. Because you’re using cables, there’s constant pressure on your muscle tissue throughout the whole motion.
By selecting a weight that permits you to execute each movement with management and precision, you can target your shoulder muscle tissue successfully and safely. To execute this exercise, place yourself going through the cable machine with the handle set at shoulder peak. Pull the handle in path of your face, sustaining a excessive elbow and retracted shoulder blades to target the supposed muscular tissues effectively. Exercises like the cable rear delt row focus on the often-neglected posterior deltoids whereas front raises zero in in your anterior delts. The unique capability of cables to pivot and regulate permits you to hit each muscle group from an array of instructions that free weights simply can’t replicate. Using cables for lateral raises helps enhance shoulder stability and energy.
The Cable Rear Delt Row (with rope) is a crucial train for targeting the rear delts, successfully enhancing shoulder energy and definition. This motion entails grabbing the handles of the rope attachment on a cable machine and pulling them toward your chest while preserving your elbows pointed outwards. The Cable Standing Front Elevate Variation is an effective exercise for focusing on the entrance deltoid muscles, contributing to shoulder energy and definition. To perform this train, stand in entrance of a cable machine with the handle set at a low position. To stop injury and maximize effectiveness, it’s important to keep up correct form and control all through this train. As power improves over time, progressively growing resistance by adding extra weight will further challenge the deltoid muscle tissue on this complete shoulder workout routine. Safer than free weights, cable shoulder workouts are excellent for isolation, allowing you to target specific muscle tissue in the shoulders for a extra sculpted look.
Though the range of motion in shoulder joints is complete, stability is lost. Your rotator cuff muscular tissues have to be compressed in opposition to the shoulder’s bony surfaces to do that workout. Use opposing shoulders for this train if the arm place is challenging. Shoulder pain is a standard symptom with multiple attainable reasons. It is extra likely to be damaged because of its in depth vary of movement.
With a quantity of modifications, cables can be used to target all three heads of the deltoids, providing you with 3D shoulders. Whether you’re seeking to step on stage, compete in powerlifting, rehab from an harm, or improve athletic performance, it’s a good idea to include cable-based workout routines in your routine. This exercise targets your deltoids and will increase shoulder flexibility. It’s nice for building energy in those areas that are robust to hit with different exercises. Keeping tension on the cables additionally helps improve muscle endurance over time. The fixed pressure from the cable provides to creating this train efficient for shoulder strength and definition. Whereas performing these workouts, you must use some opposing pressure in your arms when you pull down.
Whereas this error in kind just isn’t dangerous in the intervening time, over time it could create knee problems. It’s much easier if you have a coaching companion to place the cuffs in the right place and connect them to the cables. Whereas most gyms have cuffs, you could have to buy some that fit your body. To obtain one of the best exercise approaching the battle ropes from a HIIT perspective could be finest.
That’ll be enjoyable and video games compared to even only a 10 minute battle rope finisher. This type of psychological fortitude is what builds winners on all fronts. You’ll quickly find yourself pushing more durable in all areas of your coaching.
The cables provide pressure enough to simulate a load, and if you pull or push on the handles to lift the weight, there’s the pressure in your muscles. As you presumably can see, there are so much of ways that you could get artistic with battle ropes. A lot of those leg actions we’ve added with waves can be done with slams and even whips. They may also be accomplished with dual/double waves (rather than alternating, the arms/ropes are shifting in sync with every other). While you don’t want an object within the center to slam the rope over (as seen in the pic), it does help ensure that you are performing the train with greatest kind and enough intensity. Likely, if the rope hits the item (as long as it’s positioned correctly), the set is over as your energy pressure has decreased to the purpose of needing a rest. Like Energy Slams, this train is about explosive energy and energy, not so much endurance.
The right weight for face pulls isn’t so heavy that it’s pulling you forward but also not so light that the exercise turns into ineffective. The face pull is so important and offers attention to so many necessary however underused muscular tissues that you can perform it each single day. If you could have bad steadiness, it’s ok to get into a staggered place as long as you sq. up your hips and shoulders and pull that way throughout the train. When you resist from low to high, you’re asking for an eccentric contraction of the external rotators of the shoulder to counteract that because you’re being pulled down and forward. If your arm is getting pulled ahead, your again is getting rounded too.
Beneath are a quantity of battling rope finisher examples, with workout routines which might be finest for every. This exercise is 30 seconds work adopted by 15 seconds relaxation. After you’ve completed all 5, rest for 1 minute and then repeat for two extra rounds (so 3 rounds total). Simply as a outcome of you know the way to do a leaping jack, which we assume most individuals do, doesn’t mean you’re going to be able to do that exercise with ease.
The amount of fats or calories you burn in any workout session all is dependent upon how onerous you’re employed. You can burn loads of calories with a low-impact exercise like yoga and do almost nothing with the battle ropes. Brookfield went on to train Particular Forces, skilled soccer players, and Olympic wrestling team members all together with his new battle ropes. Begin by alternating your arms and make outward circles so the rope is moving like a corkscrew. You’ll end up working your shoulders and rotator cuffs with each rotation. This is particularly going to focus and push on your shoulders with each motion. Your knees must be slightly bent and your feet shoulder-width aside.
The major operate of the rhomboids is to aid in the movement of the scapula. This is an effective exercise to do earlier than deadlifts as it enforces proper scapular positioning, which is essential for a proper deadlift kind. If you may have back or shoulder issues, speak to a healthcare provider about whether this exercise is appropriate. Whereas the overhand grip is most popular, some trainers recommend using an underhand grip as a variation.
And that’s why I’m kicking issues off with a breakdown of the shoulder muscles before stepping into the broader vary of workouts. It’s just as necessary (more so) to know how the muscle fibers work as it is to study efficient shoulder workout routines for them. A shoulder workout with cables can also handle muscle imbalances and reduce the risk of shoulder damage. When looking for core workouts on-line, you may encounter a wide range of unusual and impressive routines designed to strengthen your core. Nonetheless, amidst all these options, it is easy to overlook th… This exercise is performed on your side to alter the angle of resistance and goal the obliques and transverse stomach muscle tissue. Battle ropes are versatile they usually come in several diameters and lengths to allow you to focus either on muscle endurance and conditioning or power and energy.
Strong rotator cuff muscular tissues improve shoulder joint stability and reduce the risk of injury. These muscles develop extra flexible when you stretch them regularly. Increased range of movement from flexibility might help hold off injuries. Easy shoulder workouts can improve the power and adaptability of the rotator cuff muscular tissues and tendons. Use ice for fifteen minutes following exercise if you have had shoulder problems up to now to keep away from additional damage. So, if you wish to achieve a strong stance and enhance your balance and coordination, battle ropes are a magnificent implement to do so. The better part is, you can at all times proceed bettering in these areas with different dynamic variations of battle rope workouts and extra explosiveness actions.
This is a superb train to reinforce shoulder stability, develop lean mass, and enhance the body’s posture. It helps to improve posture and higher again stability for streamlined active motion. The snake variation starting position is very like that of the alternating waves. The plank train by itself already does a fantastic job of concentrating on your core, significantly the deep, supporting muscular tissues of your transverse abdominis. To intensify the train, walk your feet in the direction of the anchor level to increase the resistance or focus on slowing down the motion to emphasize management and muscle engagement. For people seeking to reduce back intensity, further away from the anchor point to lower resistance.
The steering wheel exercise can also be an efficient way of strengthening the rotator cuff and bettering mobility. It’s an excellent isolation motion for the lateral shoulder and ensures a fixed airplane of movement all through. There are a number of variations of the ‘around the world’ train and it may be carried out both standing, seated, and even mendacity on the bottom or a bench.
As you progress, goal for 3 to 4 sets of 12 to fifteen repetitions to challenge the shoulder muscles successfully. Given its advanced nature, purpose for 3 to four sets of eight to 10 repetitions per facet. Focus on maintaining correct form and controlled actions, prioritizing quality over quantity to effectively engage the targeted muscle tissue.
The cable chest press is a variation of the barbell and dumbbell bench press. As A Result Of it’s lots safer than the free-weight versions of the train, it’s the go-to for many newbies and these that are recovering from injury. Totally Different kinds of ropes have completely different weights, textures, and handles, which might have an result on your grip, wrist and arm motion, and total flow. Attempt completely different ropes such as velocity ropes, weighted ropes, and thicker ropes to find the ones that work best on your circulate. Rope move workout routines are nice for constructing muscular power, increasing cardiorespiratory health, and enhancing athletic performance. As you spin and manipulate the rope, you’re utilizing your arms, shoulders, and core muscles to manage the movement of the rope. For this reason, it makes sense to have seen so many anecdotes about people having enhancements in cardio endurance and conditioning after incorporating rope flow workouts.
This exercise is going to interact your core and build explosive power. This article has established that battle ropes can be utilized for a mess of goals – strength, hypertrophy, and endurance. The fantastic factor about battle ropes is how versatile they are and how a lot of an effect they will have on your fitness in a brief time period. Battle ropes provide a variety of advantages such as building endurance, strength and lean muscle mass in a really time-efficient method. Battle ropes are revered for his or her strength and conditioning capability.
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