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Côte d'Ivoire/Développement du grand centre: Les cadres expriment leur gratitude au président Ouattara: L’Association des cadres du Centre pour le développement du Rassemblement des houphouétistes pour la démocratie et la paix (ACCD-RHDP), à travers son président, Amédé Kouakou, a exprimé, la gratitude du V Baoulé au président de la République, Alassane Ouattara, pour les nombreux projets de développement réalisés, le mercredi 11 décembre

Côte d’Ivoire/Football : décès à Abidjan de l'ancien footballeur Lucien Kassi Kouadio: L'international footballeur ivoirien, Lucien Kassi Kouadio est décédé des suites d’une longue maladie dans la soirée du mercredi 4 décembre 2024, au Centre Hospitalier Universitaire de Treichville, lit-on dans un communiqué de la Fédération ivoirienne de football (FIF).

Côte d’Ivoire/Journée Africaine de la Statistique : Nialé Kaba lance les festivités à Abidjan: Dans le cadre des festivités marquant la célébration de la 34 ème édition de la Journée Africaine de la Statistique (JAS), la ministre de l’Economie, du Plan et du Développement, Nialé KABA, a présidé la cérémonie des journées portes ouvertes de l’Agence Nationale de la Statistique (ANSAT), dans les locaux

Côte d'Ivoire/Secteur de la santé : les autorités sanitaires ferment 96 cliniques illégales sur le territoire national: Selon la police sanitaire du ministère de la Santé de l'hygiène Publique et de la Couverture Maladie Universelle, 96 cliniques illégales ont été fermées et plusieurs faux médecins mis aux arrêts de janvier à octobre 2024 sur le territoire national, indique le compte Twitter du ministère de la Santé, le

Côte d'Ivoire/Digitalisation : Com’Afrik et SYITECH Group concluent un partenariat stratégique: Dans un contexte de digitalisation accélérée en Afrique, Com’Afrik et SYITECH Group ont franchi un jalon important en signant, le vendredi 8 novembre 2024 à Cocody au siège de SYITECH, un accord stratégique.

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Les Défis et Opportunités du Régime de Retraite Complémentaire pour les Fonctionnaires en Côte d'Ivoire

29_03_2025 à 15:03 Mohamed COMPAORE 581 Modifié le 29_03_2025 à 15:03

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Les Défis et Opportunités du Régime de Retraite Complémentaire pour les Fonctionnaires en Côte d'Ivoire

Depuis son instauration le 02 novembre 2021, plus de 60 000 fonctionnaires et agents de l’État en Côte d’Ivoire ont adhéré au régime de retraite complémentaire par capitalisation.

Adhésion volontaire et obligatoire

Parmi eux, 58 700 ont intégré le régime de manière obligatoire, incluant les nouveaux fonctionnaires et agents de l’État, tandis que 2 500 ont fait ce choix de manière volontaire, concernant les anciens fonctionnaires et agents de l’État. Ce régime vise à améliorer le système des pensions publiques, proposant des avantages spécifiques tels que la rente viagère et le capital bonifié.

Un gage de confort pour la retraite

La CGRAE souligne que ce régime constitue une opportunité unique pour les fonctionnaires ivoiriens. Elle insiste sur le fait que c'est une chance de garantir une retraite paisible, confortable, gage de longévité et de bonheur. La cotisation, obligatoire pour les nouveaux fonctionnaires depuis juin 2020 et volontaire pour les fonctionnaires en activité avant cette date, permet aux adhérents de bénéficier d'une pension de retraite bonifiée en fonction de leur effort d’épargne.

Les caractéristiques de l'épargne

L'épargne est présentée comme rémunérée, simple, transparente et flexible. Les nouveaux fonctionnaires sont tenus de cotiser depuis juin 2020, avec un taux de cotisation fixé à 5%. De plus, un versement additionnel minimum de 5 000 FCFA et une cotisation exceptionnelle d’au moins 25 000 FCFA sur la période indiquée par l’adhérent sont requis. Les modalités d’application ont été définies par l'Arrêté n°2021-011 du 22 janvier 2021.

Appel à l'adhésion massive

La direction encourage vivement les fonctionnaires et agents de l’État à adhérer massivement. Ils invitent à faire des simulations de régime de base et de la complémentaire sur le site www.cgrae.ci.

Préparation dès la prise de service

Il est souligné l'importance de la préparation à la retraite dès la prise de service, particulièrement en ce qui concerne la retraite complémentaire. Une adhésion massive est encouragée pour bénéficier des avantages offerts par ce régime.

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Comment Link lundi, 24 mars 2025 13:12 posted by artificial Testosterone
This frequency helps muscle growth and strength features whereas providing necessary
restoration time for muscle restore and development.

Equally, exercising back and biceps amplifies the benefits since many again routines recruit the biceps.
Pairing legs and shoulders might sound much less intuitive,
but this mixture allows for an intense session focusing on main muscle tissue
followed by smaller groups, optimizing restoration time.

However, offered you probably can dedicate the time and handle recovery nicely (avoid
excessive fatigue, stress, and injury), this plan will produce wonderful outcomes.
The main core muscles are the rectus abdominis and the inner and external obliques.

The main muscle of the chest is the pectoralis major, or "pec" main. Understanding
movement patterns proves crucial in exercise efficiency.

Rise to the starting place and repeat all your reps on the left knee before switching to the other leg.

The delayed-onset muscle soreness (DOMS) and extended restoration that accompany larger quantity training imply you have to be strategic about
what you prepare and what you let get well.
If your main objective is to increase energy, you will need to give attention to decrease rep ranges.
Understanding what quantity of workouts per muscle group you want is essential for designing an efficient workout program ...

Nonetheless, it might be useful to know which kit to beeline
for when you actually wish to take benefit of out of your
units. Understanding the distinction between good pain (like muscle soreness) and
unhealthy pain (which alerts injury) is crucial.
All The Time take heed to your body and modify your
exercises accordingly. If a specific muscle group feels overly fatigued or sore, it might be sensible to
give consideration to a unique group or take a relaxation day.

This implies that there is not going to be coaching for 2 upper-body "pull" exercise for
muscle teams on successive days or two upper-body "push" workouts for muscle groups on sequential days.
Effective muscle group pairings embody chest with triceps,
back with biceps, and legs with shoulders. This ensures a balanced
workout, maximizes time effectivity, and permits muscular
tissues to help each other during train, resulting in a more effective energy training session. This will ensure you overload
plenty of muscles in your main working units. Over four days, full-body training turns into a way more
strategic affair.
You can do cardio after your workout, on your rest days, or in the morning or night separated from your weightlifting sessions.
If it was as a lot as us, we’d say do cardio within the morning and weightlifting in the night.
Your muscle tissue are strongest in the night as a result of your body is hotter.
For most individuals, they may get the best energy workouts in afterward in the day.

However, if your vary of motion is not optimum, that should really be firstly.
In this guide, I have four full three day exercise cut up routines
laid out for you. I will clarify the advantages of every plan and the method to decide which is best
for you to begin. In this era you can do nearly any mixture
of exercises and lifts in the gym and make progress.

If you want to embrace free weight training in your program, consider sticking to a weight you presumably can lift
comfortably for eight to 12 repetitions. As you get stronger, you can lower the variety of reps
and enhance the burden. Isolation exercises,
also called single-joint exercises (SJE), target a extra
particular muscle within a muscle group.
And specifically whether or not or not you should
prepare muscle groups as soon as a week, or multiple occasions in a 7
day period. This technique divides workouts into
periods that target muscle tissue concerned in pushing actions and people concerned in pulling
actions. One Other boon of the standing cable chest fly is that it's easy to keep
constant pressure on the muscular tissues all through
the whole vary of motion. Nicely, that might be a tiny muscle,
located beneath your pectoralis main. It originates from your top 2–4 ribs
and inserts on the coracoid process on your scapula.

Its main features are to protract your scapula and rotate your scapula ahead.
In phrases of chest hypertrophy and energy training, the pectoralis minor is
often negligible, and also usually educated by related exercises as your pectoralis major anyway.

Select 5-6 workout routines that work nicely together (without duplicating
movements), specializing in the identical muscle group or physique space
but in a unique manner. A 5 day cut up is considered to be a
wonderful exercise split for constructing muscle. It permits for optimum coaching volume and
emphasis on every main muscle group, while additionally offering enough relaxation days every week.
This is particularly useful for advanced trainees, as
one day of relaxation per week is mostly not enough
for most people.
A training cut up is simply how you divide your workout sessions over the week.
Picking the right break up may help you maximize your positive aspects, hold
your exercises contemporary, and fit your schedule. There are a number of well-liked muscle development splits, each with its own strengths and weaknesses.
StrengthLog’s Push Pull Workout Routine is a 4-day coaching program for strength and muscle progress.

If you might be new to lifting weights, a 3 day, 4 day, and at most, 5 day workout
cut up is often higher because it permits for enough restoration time.
An wonderful workout for the whole body should embody workout routines
that focus on the major muscle groups of the body. It also wants to incorporate all seven movement patterns - squat, push, pull, hinge,
lunge, rotate and carry. You most likely already know that lifting weights might
help you build muscle and strength, but you is in all probability
not aware of the significance of understanding completely different muscle teams collectively.
When you're employed out, your muscular tissues want time
to recover between units. By working for different muscle teams collectively, you give each group the time it must recover while still getting a good exercise.
For instance, you may do a set of chest presses followed
by a set of bicep curls.
Crafting your workout with efficient muscle group pairings can dramatically impact your fitness journey.
By targeting synergistic muscle tissue, you maximize gym time and spur development.
Remember, balance is essential for body symmetry and injury prevention. Refine your routine with these mixtures and unlock your full potential.
Pairing push and pull muscle groups, like chest and again or biceps and triceps, helps keep muscular
balance. It prevents overuse injuries by coaching antagonistic muscle tissue equally.
This approach additionally supports improved posture and practical strength.

To construct strength and dimension, incrementally increase the weight or reps.
Create a balanced routine that includes both compound and isolation actions.
Combining these workouts in a workout routine can result in enhanced muscle improvement and a more cohesive coaching session. By pairing the
back and biceps, one prompts muscles in a cohesive manner.

Don’t overlook to find time for cardio in between the 3-day exercise break
up. You can do lots of "pushing" actions in your everyday, but you must consciously concentrate on getting stronger on this area to see real change and improvements.
That’s why the push movement sample is vital to include in your full physique weightlifting workout.
The major target muscle tissue in this motion are the upper body muscle teams within the chest,
triceps, and shoulders.
Drained forearms may weaken your grip and stop
you from coaching your upper arms, and particularly your biceps, as onerous as you
otherwise could. Over time, steadily improve the quantity of resistance you are using for every train (aka progressive overload).
In order to maintain building strength, you want to keep challenging
your muscular tissues. A push-pull break up works similarly to upper-lower body splits, but divides workout routines by whether or not
they're pushing or pulling actions.
As a end result, coaching all these muscular tissues
collectively is efficient and efficient. There isn’t an ideal or outlined number
of days you need to work out per week so long as you are coaching every muscle group one to 2 times per week.
As I talked about above, progressively overloading and coaching with intensity, which suggests training near failure, is what drives muscle development.
There are many ways to go about creating a 6 day workout break up.
A 6 day exercise break up can involve training each muscle group once, twice and even three times per week.

You’re still working fairly a few major muscle
teams in a single exercise, which can be fatiguing for the accent actions added
onto the end. Target each muscle group with the collective energy of compound exercises.
The supinated lat pulldown is a wonderful train in your lats, but it’s also a great biceps-builder.

First, it’s crucial to know the primary muscle teams and their
functions. The major muscle groups include the chest, again, shoulders, arms (biceps and triceps), legs (including quadriceps, hamstrings,
and calves), and core. Each of those groups performs
a specific function in bodily actions and energy. Muscle pairing and
actions should be performed in a fashion that allows each part of the physique to relaxation adequately and recuperate to make it attainable so that you can hit the gym the following day.
Always keep in mind that health club training breaks down your muscle and the recovery time from the health club occurs when your muscular tissues are
in a place to repair themselves and develop.
The idea of power coaching is to isolate and goal a selected muscle.

For instance, when doing a bench press, one of
many goal muscular tissues is the chest.
For instance, in your pushing muscle tissue you may select to
bias your shoulders on Monday with some overhead urgent,
but then hit your chest on Thursday with some bench press.
For legs you may select to squat on day one, but lunge on day two.
Complimentary training is similar to antagonistic coaching but pairs a large muscle group or motion with a
smaller however opposing movement of lesser depth.
There are a few good explanation why these workout splits I listed above are thought of wonderful methods to get
one of the best muscle building & power
gaining results for yourself. My major standards here is that all the primary muscular
tissues are worked out adequately each week, which means
a adequate volume of units & reps in order to achieve our
targets. This training combo is so much like coaching
chest and biceps together. Your biceps aren’t instantly concerned in most shoulder exercises, so you’ll have the flexibility to train both muscle groups with most
depth. With this combo, you get to work two of the most popular muscle groups during the identical workout.
As an additional advantage, your biceps aren’t immediately involved in the chest workout routines, so they’ll be recent
and ready to go, and you’ll be capable of prepare them with
maximum intensity.
Push-pull training programs may additionally be created with a
two-day coaching split or even a four-five day relying
on how a lot relaxation you need, or your schedule.
That being said, a 3 day coaching splits provide extra frequency to encourage greater muscle
progress and optimum time for submit workout muscle restoration. The best full body power
training workout ought to embody a mix of workouts that
concentrate on the major muscle groups, along with workout routines that incorporate all seven motion patterns.
This type of routine should be completed a minimum
of thrice per week and will concentrate on compound movements.
You should also keep in mind when you’ll schedule cardio and a rest day, which generally occurs in between workouts.
The higher and lower physique exercise classes
will prioritize power coaching, leading to lower reps and a focus
on compound workout routines. On the other hand, the PPL
routine in the course of the week will highlight hypertrophy.

Rise until you’re as near your knees as attainable and then return to the
beginning position. Beginning with the weights down by your sides, slowly lift until your thumbs
are near your shoulders and your elbows are bent at a ninety-degree angle.
If you’re new to weightlifting, you may want to have a private trainer or extra experienced
lifter nearby to identify you. Take the barbell off the rack and hold it along with your palms shoulder-width apart and dealing with the ceiling.
As you'll have the ability to see, a few of these muscles have proximity to 1 another that lends itself naturally to larger groupings.

Having a flexible break up lets you adapt without shedding momentum.
Nevertheless, individual components corresponding to coaching
depth and volume ought to dictate how typically you train each muscle
group. If you feel fatigued or sore, it may be beneficial to reduce the frequency briefly.

Coaching a number of muscle teams in the same session isn’t
just convenient—it’s a sensible way to enhance your overall health.
This cut up allows you extra time with every
muscle group, and lets you go onerous on accent motions.

"Your first obligation in your coaching is to all the time train these bigger main muscle teams," Samuel says.
"In part as a end result of if we try this nicely, we will tangentially train our secondary muscle teams and our minor muscle groups." It helps to make certain that all of the muscular tissues
are getting an excellent workout and that they’re being worked
in balance with one another. On the other hand, if you are on the lookout for more
endurance-based results, one or two periods per week might suffice.

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International/ Le volume ...

Le volume des exportations et des importations de la province chinoise du Hunan (centre) avec l’Afrique a progressé de 14% en glissement annuel pour atteindre 12,84 milliards de yuans (environ 1,84 milliard de dollars) au cours du premier semestre cette année, rapporte l’agence de presse Xinhua.

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