№8 Маатмуса Абдыжапаров атындагы жалпы билим берүүчү орто мектеби

17-ноябрь күнү Чет-Булак айылынын №8 Маатмуса Абдыжапаров атындагы жалпы билим берүүчү орто мектепте «Ата-энелер мектеби» боюнча окутуу болуп өттү.Тогуз-Торо районунун «Ата-энелер мектеби» долбоорунун жетекчиси Асан Абдраимов орто мектебинин музыка мугалими Нуркамал Шайнаева келип ата-энелерге жана мугалимдерге долбоор боюнча кененирээк маалымат берди.

Белгилей кетсек «Ата-энелер мектеби» Гапыр Мадаминов тарабынан ачылган.Ал дээрлик 20 жыл мурун өзүнүн айылында энелер мектебин өтүп,жакшы жетишкендиктерге жеткендиктен,азыр бүткүл Кыргызстан боюнча колго алынып,бала бакчаларда,мектептерде уюштурулуп жатат.

Жыйынга ата-энелер жогорку деңгээлде активдүү катышышты.»Ата-энелер мектеби» керектүү жана пайдалуу долбоор экендигин,биздин мектепте дагы бул долбоор ачылса колдойбуз,барабыз деген ойлорун билдиришти.

One Response to “«Ата-энелер мектеби»”

1. Https://telegra.ph/Anabolic-Basics-For-Beginners-The-Guide-03-19-2:

   24.03.2025 в 17:57

   If you don’t have any balls, you could make
   this a real no equipment chest exercise through the use of a few heavy books stacked collectively as a substitute of a
   ball. Each heads converge, and then the muscle inserts on the humerus, or upper-arm bone.
   If you have a coaching buddy who desires to develop their inside chest
   area, remember to share this info with them as nicely.

   When you do this for the lower, middle, or upper
   a part of the inner chest, you should have the
   flexibility to really really feel the muscle tissue contract and turn out to be agency.
   You also can regulate a cable machine to work each part
   of the inner chest.
   A research by Barnett, Kippers, and Turner (1995) found that an incline angle of 30 to
   forty five levels prompts the clavicular head of the chest more effectively than the flat bench press.
   This variation helps to create a well-rounded and proportionate chest.

   The barbell bench press is a cornerstone train for developing chest energy and dimension. This compound movement primarily targets the pectoralis major whereas also
   engaging the anterior deltoids and triceps.
   Run a resistance band through each of the palms of your palms and wrap it round your back to create extra resistance and drive to work towards.

   Preserve normal pushup form as you do each set but give consideration to being as explosive as possible as you move up towards the band.
   The Pallof press is a valuable movement prep and core strengthening train, and It helps to
   establish correct spinal alignment underneath load and improve
   core stability. Unlike barbell or dumbbell curls, the place the resistance varies through the raise, the
   cable pulley offers a uniform resistance throughout
   the motion.
   This, in flip, will make your whole body stronger, permitting you to go heavier during different lifts.
   If you’ve ever sat down on the pec deck, then you understand the essential movements required to drag this train off.
   The extensive grip bench press is a variation of the normal bench press exercise that entails gripping the barbell wider than shoulder-width apart.
   This exercise primarily targets the middle and outer chest muscular
   tissues, in addition to the triceps and shoulders.
   The flat bench dumbbell press is a popular
   exercise for developing chest power and size.
   The chest, or pectoral muscles, are one of the largest muscle groups, which means you have to hit every side
   for the proper chest. The pectoral muscle tissue are divided into two primary teams,
   the pectoralis major and pectoralis minor. This advanced inner-chest exercise ought to be carried out once
   per week to prevent fatigue and cramps (caused by muscle contraction).

   Embody it in chest-focused health club sessions to assist total chest growth.
   As you might expect, this train works like the inverse of the
   decline press, allowing you to channel your power towards the
   highest of your pectoral. It’s a great lower pectoral
   exercise that matches nicely into a chest-based routine.
   However attempt to keep away from performing these every day because the prolonged movement causes
   muscles to tear. Begin with decrease rep counts, and as you improve, you possibly can add more
   reps to build further power.
   You can go from one chest train to the next, shortly alter training variables, and alter the weight load
   in a matter of seconds. Cable chest exercises may have your arms
   working independently of each other. This ensures that you’re
   not favoring one facet more than the other, which finally helps you iron out any muscle imbalances and asymmetries.

   Let’s go over the 2 primary variables for cable chest workout routines so you
   will see why we now have so many cable workouts for chest…
   It permits for full protraction of the shoulder,
   which lets you fully activate your serratus anterior and maximize contraction of
   your pec main. All you do is put a band round your back and hold each end with your arms.

   Choose up the intensity with a more superior transfer (that might pose
   a problem for anyone with limited shoulder mobility).

   Most individuals are underneath the impression that they can’t
   pack on a lot chest size with simply bodyweight chest workout routines at house.
   And that heavy pressing movements within the gym are as a substitute essential to doing so.
   Admittedly, these urgent movements within the fitness center are extraordinarily effective and handy to use
   to construct your chest. The incline dumbbell press targets the higher chest with the added benefit of elevated range of movement and improved stability.
   This exercise is particularly effective for activating the
   clavicular head of the pectoralis main. A controlled tempo and a slight pause
   on the bottom of the movement additional enhance muscle activation.
   It originates out of your prime 2–4 ribs and inserts on the coracoid course of on your scapula.
   Its primary functions are to protract your scapula and rotate your scapula ahead.
   In phrases of chest hypertrophy and energy coaching, the
   pectoralis minor is usually negligible, and also usually educated
   by similar workouts as your pectoralis main anyway.
   From chest muscle anatomy and progress, to the time-tested workouts that lifters, bodybuilders, and athletes have deployed for many
   years in pursuit of greater chest dimension and energy.

   So, if you are capable of do 3 sets for 15 reps with forty five seconds relaxation in-between sets,
   it’s time to maneuver up a weight notch. Not solely are they simpler on the joints (shoulders, elbows and wrists), for essentially the most half, you can even simply bail from any exercise.
   With that, you can prepare to failure with cable machines and really get
   the most hypertrophy and energy benefits attainable.
   The decline bench fly is supposed to target the decrease
   head of your pec main. Also, do to this body positioning, your pec minor will be activated to a higher diploma.
   If you want the flat fly, then position yourself up larger on the soundness ball
   so your upper physique is parallel with the floor.
   If you wish to do an incline fly, relaxation your
   again additional down on the soundness ball so your torso is angled up.

   Simply bear in mind though guys that for the most effective outcomes, you
   should pair your workout routine with the best vitamin plan. As THAT actually is the vital thing and is FAR more necessary than your coaching when it comes to drastically reworking your
   physique and packing on dimension. And to be trustworthy now is
   a better time than ever to begin prioritizing your
   diet and learning how and what you have to be fueling your body with
   to maximize progress.
   Whereas it’s a good chest exercise, it is equally nearly as good in your lats and abs.

   That said, this exercise is usually done on chest days (or when you
   do push-pull superset workouts), as it does an excellent job of activating the higher chest.
   With the incline bench cable fly, you are going to be emphasizing your upper chest.
   Your entrance delts will naturally have more activation than the flat
   bench because of the shoulder flexion. The cable decline press could be carried out standing/kneeling by merely setting the handles on the prime (or close to the top) of
   the towers after which pressing down and inward at an angle.
   OR, you probably can arrange a bench in a decline place to mimic that of a decline dumbbell or barbell press.
   With the bench, you’ll find a way to really hone in in your pec major, and more particularly, the decrease head, as decline presses do.

   By changing the place your body is positioned and
   the place the cable is angled, you’ll be able to control the vary of motion to be less or more.
   This is good if you want to work on sure ranges of motion or if you have
   some limitations. With standing positions and an adjustable bench, you can even change issues up
   additional, corresponding to bent over flys, incline press/fly, decline press/fly.

   The incline cable bench press is identical concept as the flat bench press.

   You are simply changing your physique place, which alters
   the trail of movement of your press. With the incline
   press, you would possibly be urgent up at an angle, so you get more shoulder flexion, and
   thus extra higher chest and entrance delt emphasis.
   Incline dumbbell presses put more emphasis on the
   clavicular head of the pecs and work several different secondary muscle tissue as nicely.
   The primary purpose for starting with this train is to prioritize the upper chest.
   However, I’ll additional talk about train order
   afterward in this article.
   The inside chest could be a stubborn space to build since
   it has greater and stronger fibers that require far
   more work to grow. Proper nutrition, including enough protein intake, is crucial for muscle progress.
   Failing to take action can put undue stress on different muscle
   groups and limit the effectiveness of the train. My major focus when doing this exercise is creating a mind-muscle connection to maximize the output.

   The following inner-chest exercise is very efficient and would present outcomes if
   accomplished with correct technique and sequence. You can perform the inner-chest at home when you have full tools in your arsenal.
   The primary pectoral muscular tissues, which originate at your collarbone and lengthen all the greatest way down your
   sternum, make up the chest area. The upper chest
   connects to the collarbone, whereas the lower chest connects to the latter.
   Let’s begin with a dumbbell motion called the hex press, which is a
   really convenient exercise to carry out. All you need to do is a pair of dumbbells and a bench, or you are capable of do it on the ground as well.

   So, we have to coach the internal pectoralis muscular tissues (middle chest) in order to get a extra defined line in the heart of our chest.

   These workout routines are perfect for introducing
   as part of a full-body exercise or for these days you actually need
   to hone in on the chest. Mix up your single-arm fly work by taking
   a knee and including some more motion and core-challenging elements.
   Your lower chest and obliques will reap the rewards of
   your work, too. You might be used to utilizing dumbbells for flys, however
   cables or resistance bands can serve a slightly
   completely different objective. Prepare to maximize
   your features with our unique 12-week hypertrophy coaching program.
   Select between a 4 or 5 day coaching split and achieve 2-12 kilos of muscle over ninety days…
   Nice for each chest and again, the dumbbell pullover
   activates much of the chest from a slightly unusual angle, while preserving arm rotation so you’re
   nonetheless hitting your inner chest.
   Frequent faults within the flat bench press include flaring your elbows out too far, which might put strain on your shoulders,
   and permitting your back to round or carry off the bench.
   These faults can improve your threat of injury and reduce the effectiveness
   of the train. Simply 20–30° incline is sufficient to target the
   higher chest muscle fibers good, while nonetheless getting
   additional training for your center muscle fibers.
   The bench press is on the identical time elegantly simple and ruthlessly effective
   for increasing your chest dimension and energy. Load up
   the bar, press it for reps, and repeat often – every
   time attempting to add somewhat bit of weight to the bar,
   or another rep to your set. Properly, that is a tiny muscle, situated underneath your pectoralis main.
   The small pectoralis minor is in the higher chest, covered
   by the pectoralis major. Mendacity on the outer surface of the ribs on the sides (just beneath the armpits), the serratus anterior is covered by
   the scapula on the rear and the pectoralis major
   in front. After the bench press, it is time to transfer on to incline dumbbell presses,
   dips, and standing cable flyes. The same principle of progressive overload nonetheless applies to these workouts,
   and you must at all times strive to increase the
   load you’re using for a given rep aim. For that cause,
   the most effective internal chest exercises
   would technically be any kind of press (dumbbell
   or barbell) or fly (with dumbbells or cables) performed at a flat
   or decline angle. All in all, cable machines are a versatile,
   efficient, and efficient choice for training the chest.

   Plus I’ll direct you to a resistance training plan to assist you get a powerful chest regardless of what equipment you have
   obtainable. There’s a complete treasure trove
   filled with workouts and workout routines to be uncovered to blast the chest that may sculpt your pecs and push your upper
   body training days to the following degree. Just remember, in case your objective is to
   construct chest muscle, you must aim to work using the proper protocols
   for hypertrophy, with the most environment friendly rep schemes and relaxation periods.
   Still, some exercisers approach chest training with a
   really slim method. The International Chest Day model, which consists of barbell bench press
   and little else, doesn’t offer you an opportunity for a totally diversified chest workout.

   Maintaining your arms barely wider than shoulder width is perfect for total chest growth.
   It is all the time finest to start with fewer reps and sets and then progressively increase as
   your power improves. The dumbbell fly takes advantage of arm rotation to
   essentially target all areas of the pecs, but most importantly, the internal chest.
   During the squeeze press, the dumbbells are
   at all times in contact with one another, and you’re actively squeezing
   them inward (against each other) as onerous as possible.
   Coaching the complete chest muscles offers you a balanced and proportionate chest.
   Whereas you may think that to construct chest muscle definition you want heavy weight,
   you’ll be pretty stunned what you presumably can accomplish with resistance bands.

   The mixture of gravity and body weight resistance creates a pure inward-squeezing movement, making it an effective exercise for inner chest improvement.
   The key to the hex press’s effectiveness lies in its capacity to isolate the inside pectoral muscular
   tissues. By angling the dumbbells inward, you shift the primary target of the train to the middle of your chest, forcing these muscle tissue
   to have interaction more intensely.

   References:

   professional bodybuilders steroid cycles (https://telegra.ph/Anabolic-Basics-For-Beginners-The-Guide-03-19-2)