פודקאסט עם אהרון האופטמן. 27.6.2021
הנה קטע מתמליל פרק 27 בסידרת הפודקאסטים "המצב הפוסט אנושי" בעריכת ד"ר כרמל וייסמן.
הפודקאסט המלא זמין כאן.
"חקר עתידים טוב צריך לדעת לחזות את פקקי התנועה ולאו דווקא את המכונית…" – המשפט הזה נאמר במקור על מדע בדיוני, ע"י פרדריק פול, סופר מד”ב מוצלח. מבחינתי זה אותו הדבר. כי מה התפקיד של חקר עתידים? להעלות רעיונות, אפשרויות, לגבי עתידים אפשריים למיניהם, לאו דווקא הכי סבירים בעולם. ספקטרום של עתידים חלופיים, דברים שיכולים לקרות בעתיד, כדי לגזור מזה את ההשלכות על היום. הרי יש סוגי עתידים שהיינו רוצים שיתגשמו, ויש סוגי עתידים שהיינו רוצים להימנע מהם…
אז אוקיי, תיארנו אותם, מה שלכאורה עשוי לקרות בעוד חמישים שנה. עכשיו חוזרים אחורה ואומרים: איך זה יכול להשפיע על החלטות היום? מה לעשות כדי למזער את הסיכון שיתממש איזשהו תרחיש עתידי שלילי, ומה לעשות כדי לגרום לכך שתרחיש חיובי מסוים יתממש? זה התפקיד, זו השליחות של חקר עתידים/חיזוי טכנולוגי וחברתי. עכשיו, מישהו יכול לבוא ולהגיד שזה בדיוק התפקיד של מדע בדיוני. יכול להיות. אבל בכל זאת, זו יצירה תרבותית ספרותית, אין לה תפקיד "מעשי" של ממש, חוץ מלתת סוג של הנאה אינטלקטואלית לקוראים. המדע הבדיוני לא מתיימר לחזות מה יהיה, בוודאי לא מה יקרה בסבירות גבוהה. להיפך: הוא שם את הפוקוס על הדברים הפחות סבירים וזה עיקר הכוח שלו. ודווקא בגלל זה, בעבודות בחקר עתידים נעזרים במד”ב לפעמים, בתור מה שאנחנו קוראים לו מקור של ידע או מקור של השראה."
מתוך פודקאסט (ותמליל) "מד"ב החקר עתידים" – פרק 27 בסידרת הפודקאסטים "המצב הפוסט אנושי" בעריכת ד"ר כרמל וייסמן.
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This exercise is performed in a quadruped position, which means on all fours with arms and knees positioned firmly on the bottom to support
the lifter’s bodyweight. When participating in compound workout
routines like these talked about, it’s essential to integrate a protein shakes food plan plan to optimize muscle growth and
facilitate restoration. Because hip thrusts engage the muscles that support the
hip joint, this exercise will lead to increased blood flow to
this area. Hip thrusts are excellent for these wanting
to construct both power and muscle dimension within the glutes.
It is a compound train, which permits for multiple muscle groups to be targeted to maximise the effectivity
of a exercise. Start with ft hip-width apart with
the hands lifted to assist within the support of the squat bar.
First things first, glute coaching is not a passing fitness fad—it’s the for-real basis.
The glutes represent the most important muscle group, which include the gluteus minimus,
gluteus medius, and gluteus maximus, and are essential for practical movement, posture, and again support.
Activation refers again to the diploma to which the
glute muscle tissue are engaged throughout an train, whereas development
is about muscle hypertrophy—the improve in muscle
size over time. While excessive activation is important, it doesn’t at
all times guarantee development. Some workout routines may activate the glutes strongly but will not be the best for inducing hypertrophy.
Some of the strongest athletes on the planet use this train to strengthen their glutes and improve
their squat and deadlift efficiency. With a pedigree like that,
it’s safe to say that this train is incredibly effective and deserves its place in your glute-building workouts.
No, it is not essential to use weights when exercising the decrease glutes.
Analysis shows that hip thrusts activate more muscle fibers in both the gluteus maximus and medius than squats or deadlifts alone, making it
an effective exercise for building sturdy underbutts. Hip thrusts
are a great exercise to activate the gluteus maximus. This hip extension train lets you lift heavy masses
with out putting too much stress on the lower back.
As A Substitute, the burden is loaded horizontally; with that,
you'll be able to stimulate new muscle development while increasing
the power and energy of the glutes. Now you could be considering, "if I shouldn't do all these workout routines to isolate the glutes, what should I do?".
You can also need to strive using the hip resistance bands whereas performing squats to verify your glutes are activating through the exercise.
For girls, positioning the toes close together will put extra emphasis
on the outer sweeps of your glutes for including roundness to
your butt and supplying you with that feminine spherical butt look.
Positioning your ft wider aside provides you with more
range and supply for a deeper stretch at the backside of the movement.
Both means, both are excellent ways to round off your butt muscular tissues and add thickness.
Studying tips on how to do a glute bridge is straightforward, and you can do this train virtually wherever, whether you
might have tools or not. Make certain to focus on proper form and creating your mind-muscle connection to maximise the muscle
activation of the lower glutes. By growing all three muscular tissues, you
might be growing your probabilities of building well-rounded and powerful buttocks.
For the sake of this text, we'll continue to concentrate on the underbutt.
Results of assorted stance widths, foot placement
angles and level of expertise on knee, hip and trunk motion and loading.
J., Hammond, K. G., Schilling, B. K., Ferreria, L.
C., Reed, J. P., & Weiss, L. W. Attempt to hold the place at full abduction for a brief moment before
decreasing the leg again right down to the starting place.
All that's required for step ups is a secure, elevated surface similar to a bench, chair,
or steps and a pair of appropriately weighted dumbbells.
However (butt?), you’re working the muscular tissues slightly in one other way due to the change within the loading course.
The gluteus medius and minimus are partly lined by the gluteus maximus and
are positioned more to the edges. They stabilize our pelvis after we stand on one foot or do single-leg exercises and movements like
strolling, running, and climbing a stair. If you do not have access to a small, looped resistance
band, the facet lying leg lifts are one other means to use abduction to target your gluteus medius and minimus.
With this glute train, you're employed towards gravity
to maneuver your leg away out of your middle line to perform the kidnapping.
They're thought of a compound train so you would possibly be targeting your quads, hamstrings, and calves, too.
When you carry out a lateral step-up quite than a standard step-up, you're also engaging your gluteus
medius and gluteus minimus to carry out the abduction portion. The glute minimus is the smallest of the three main gluteal muscular tissues,
but it performs a vital function in hip operate and stability.
The glute bridge is a variation of the hip thrust the place you are lying directly on the
floor as a substitute of inserting your again in opposition to a bench or box.
Your glutes are a muscle group consisting of three muscle tissue on all sides (in each buttock).
Whether Or Not you’re attempting to get a bigger booty or not,
you continue to have to be strengthening your glutes.
The finest glute workouts for the whole space embody the hip thrust, sumo deadlift, Romanian deadlift, and Bulgarian break up squat.
Do these workout routines, and your glutes will
turn out to be noticeably rounder and firmer. Doing extra repetitions is the best means to do this
as a outcome of the gluteus medius is small, and you can’t isolate it with much
weight. You can concentrate on lifting extra weight however on compound exercises like the hip thrust.
The barbell glute bridge is much like the barbell hip thrust other than the body positioning.
In a hip thrust, your higher back is elevated,
whereas the glute bridge your upper back shall be on the ground.
We first should decide whether or not we’re ready to
construct muscle, or whether we need to lose fats first.
Superior refers back to the higher glutes and inferior refers back
to the lower glutes. Transferring the thigh out towards the
perimeters away from the centre line of the body.
Perform this exercise for a complete of three to four units of eight to twelve repetitions.
Beginners may have trouble balancing their body weight at first,
however with practice, it'll get simpler. All The Time ensure to heat up and use a strict form when performing these workout routines.
Constructing a much bigger butt is pretty much guaranteed with this
awesome train. If you need to feel an excellent burn and critical pump in your
glutes, then this exercise is a must. If you wish to tone up your inner thighs while you form your butt, this larger butt train is for you.
You will positively know that these exercises work
whenever you feel the soreness in your muscular tissues a day or two after your exercise.
There are 4 primary elements which have an result on the best way your butt appears – bone construction, muscle tissue, fats
and skin. Aging/disintegration of the fatty layer over time
can occur and is called atrophy. Atrophy of the fatty layer (and skin) is what
primarily causes butt ‘sagging’.
To effectively work the glutes and hamstrings, kickbacks are a solid selection.
Glutes are really just a fancy method of claiming the butt (for those new here!), and they’re one
of the necessary muscular tissues in your body to
train. Carry Out exercise 1a after which immediately
do a set of exercise 1b. There's nothing wrong with squats, however if you need to really construct glutes, you want these five
strategies. Not solely that, mastering your deadlift can improve posture and grip strength, both easily transferable
to different workout routines. If you need to grow your glutes
and get a fuller, rounder butt, be positive to incorporate Resistance Bands Kickbacks and Wall Single-Leg
Glute Bridges. However in case your objective is to
grow your glutes, making them larger, I’d say to stick with
the Resistance Bands Kickback and Wall Single-Leg Glute Bridge.
Whether Or Not you're a man wanting to impress the women in your denim jeans
or a girl trying to firm up and add some size to your booty, I am right here to indicate you the way.
This comprehensive information combined with our top 10 greater butt workout routines will guarantee that you simply build a giant spherical butt you may be proud of.
Even the best butt workouts alone will not guarantee you a a lot bigger bum.
With that mentioned, this text will give you everything you need to know to get your buttocks rising.
This tools allows you to successfully isolate the glutes and activate extra muscle fibers during the train. To develop a more rounded butt, you have to activate and work the three
major muscular tissues of the glutes constantly. Hold in mind that the glutes are robust and resilient,
so don’t be afraid to load your workouts.
Your goal is to add more mass to your again profile,
so you have to make sure you meet your caloric wants
day by day. You don’t need to work hard within the health club solely to get too skinny as a
end result of energy you burn out of your exercises.
"If you're simply beginning out, think of useful day-to-day functions to train your gluteus maximus, like opting for the stairs over escalators," Katie says.
If you want to interrupt up your workouts by body part,
you may dedicate two days per week to your
glutes, Katie says. Otherwise, incorporate a quantity of of the exercises above into your common full-body routine.
Purpose for 3 sets of eight to 12 reps of any glute exercise, in accordance with the NASM.
Some of the most classic lower-body strikes goal your
glute max (not to say your gluteus medius and minimus).
Collectively, these three muscle tissue work in coordination to provide strength and support
to the hips and pelvis. They play an important position in actions such as strolling, working,
squatting, jumping, and maintaining stability. Strong and well-developed
gluteal muscles are crucial for optimal decrease physique perform, athletic performance, and damage prevention in the decrease back, hips, and knees.
The higher glutes—specifically, the gluteus medius and
gluteus minimus—are the secret weapons behind hip stability, posture, and lower-back help.
They provide a larger vary of movement than a basic glute bridge and
can be simply modified to match your health level. Once my personal
coaching clients grasp the glute bridge, I move them to hip
thrusts and continue building strength and endurance.
Whether you’re growing your glutes for strength reasons or because you need a peachy-looking bum, you’ve
come to the right place. Right Here, we’ll
assist you to discover methods to increase the size
and power of your glutes by using a range of various exercises,
from basic squats to glute bridges. Plus, you’ll learn the way to recover after your booty-based exercise and how your food
regimen might help build your bum.
Gluteus maximus activation additionally occurs strongly during moves like squats, deadlifts, and hip thrusts.
Constantly doing glute bridges is an effective way to
improve stability in your core, build strength in your glutes, and allow you to with kind and performance as you perform
other workouts. The benefits of glute bridges primarily fall under stabilization and strength.
Stabilizing your glutes can benefit exercises similar to walking,
working, deadlifts, and squats. Strengthening your glutes can also
enhance your form as you expand your workout routine and cut
back basic back ache.
The Seated Abduction zeroes in on the outer
portions of your glutes, targeting these often-overlooked smaller glute muscles—the gluteus
medius and minimus. The train includes pushing your legs outward in opposition to resistance, which
is the essence of hip abduction. If you want to really build an awesome tush,
you have to hit it with workout routines that cause the very best share of muscle activation from the three gluteus muscles.
The glutes are most activated if you obtain close to
full hip extension. So, focus on exercises that focus on the glutes and obtain this full range of movement by way of the hips.
The queen of glute building workouts, the hip thrust – but with an added layer of difficulty.
Nonetheless, it’s regular for glutes to be uneven, and oftentimes the
glute in your dominant aspect will be stronger and firmer.
If you have an excessive distinction, it could be due to bad train kind, poor posture, or lowered mobility.
Start by activating your glutes to verify they are getting the benefit of your exercise.
Then handle points in your exercise which could
be inflicting the imbalance.
With consistent weight-training exercises designed
to build muscle, you will notice significant development in the measurement of your glutes.
However bulking up your derriere takes extra than simply doing supersets of lunges, squats and deadlifts.
Much just like the aforementioned machine hip abduction exercise,
this train targets the hip abductors and more importantly, the gluteus medius
and gluteus minimus of the higher buttocks. As A Outcome Of dynamic movement is
getting used, this may also improve general stability and stability whereas additionally engaging the core.
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