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Côte d’Ivoire/Tour Cycliste 2024 : Sept pays africains prennent la piste de la 30ème édition sur plus de 700 km

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Côte d’Ivoire/Tour Cycliste 2024 : Sept pays africains prennent la piste de la 30ème édition sur plus de 700 km

Le ministre délégué au Sport et du Cadre de Vie, Adjé Silas Metch, a procédé au lancement officiel de la 30ème édition du Tour cycliste de Côte d'Ivoire, le mercredi 11 septembre, dans les locaux de la Conféderation africaine de handball située à Abidjan, Cocody-Danga.

Sept pays africains sont en lice sur une distance totale de 736,1 km. Outre l'équipe nationale de Côte d'Ivoire et celle de la commune d'Adjamé, il y aura également celles du Bénin, du Mali, du Burkina Faso, du Cameroun, de la Guinée et de la Sierra Leone.

La compétition se déroulera en 7 étapes et traversera plusieurs villes du pays, à savoir Sassandra, San Pedro Bouaké, Sinfra, Sakassou, Yamoussoukro, Songon Agban, Katiola et Tiébissou.

Le ministre Délégué des Sports a rassuré la Fédération ivoirienne de cyclisme (FIC) de son appui institutionnel et l'importance que l'Etat de Côte d'Ivoire accorde à cette discipline sportive, mettant en lumière les atouts culturels et artistiques du pays.

Il a également réitéré sa confiance au président de la FIC, Allah Kouamé, pour une bonne organisation de cette compétition au regard de son expérience.

"Je souhaite que cette édition soit bien organisée, que le meilleur gagne et que le meilleur soit Ivoirien. Nous sommes venus pour leur apporter l'appui institutionnel pour les encourager à faire en sorte qu'à travers cette 30e édition du Tour cyclisme Côte d'Ivoire les atouts culturels , les atouts touristiques soient promus" , a-t-il déclaré, avant d'ajouter : "Nous repartons satisfaits parce que nous avons un homme de métier à la tête de cette fédération , Dr Allah Kouamé, qui est par ailleurs premier vice présent du Comité national olympique (CNO). Ce sont des hommes d'expérience et nous pensons pouvoir assister à une belle compétition".

Le président de la FIC, Dr Allah Kouamé, il a remercié le ministre délégué en charge du Sport et du Cadre de vie, et surtout pour son soutien au Tour de Côte d'Ivoire 2024.

"L'année dernière nous avons fait beaucoup de courses en circuit fermé ; cette année nous avons décidé de faire des courses en ligne qui s'achèvent pas des circuits fermés . Parce que les courses en ligne permettent de montrer le paysage, la beauté de la Côte d'Ivoire et le circuit à l'intérieur permet l'animation de la ville. C'est pourquoi, nous avons décidé de combiner les courses en ligne et les courses en circuit" , a-t-il soutenu, évoquant les innovations de cette édition.

La première étape de cette édition , baptisée "Tour de la réconciliation" débute le dimanche 15 septembre dans la ville de Sassandra avec une arrivée prévue à San Pedro. La course prendra fin le dimanche 22 septembre à Bouaké, avec le vainqueur qui recevra le Grand prix de la ville.

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In this expert evaluate, we analyze, critique, and increase on Dr.
Pak’s strategy to deadlifting, exploring the vital thing advantages
of this iconic raise. We’ll stroll you through what muscle tissue deadlifts goal and the
way performing them properly can improve your total health progress.
The advantages of deadlifts are many, and
the dangers are minimal — supplied that you just use proper form and build a foundation of strength over time.

The deadlift exercise and its variations require you to bend over
whereas sustaining a braced, impartial backbone, gripping the burden, and driving through the floor together
with your toes. The movement uses your glutes, hamstrings, and quadriceps to raise the barbell off of the ground.
If you’re unsure about how a lot weight to carry or if you’re using the
proper form, think about working with a professional energy
coach or private trainer.
Even though it looks like your legs, butt and back are doing the bulk of
the work, your arm muscles are getting worked too.
Consider that ninety eight.6% of lifters have hamstrings which are non-existent or overwhelmed
by their quads. One of the benefits of deadlifts is that they may work your hamstrings higher than nearly any other compound exercise.
Deadlifts additionally target the primary muscle groups utilized in working, such as the hamstrings and glutes.
By creating power, energy, and explosiveness of your deadlift, you additionally increase your velocity.

Thoracic extension is vital for with the flexibility to raise safely and effectively.
We’d enterprise to say that most people in all probability
don’t sit up for doing deadlift since they're taxing on the physique and require lots of effort.

However you’re getting much more than simply power if you resolve to incorporate deadlifts in your training regime.
Positive you'll find a way to build some muscle doing leg curls, rows,
pull-ups, and rear delt work.
Suppose of it like laying the bricks in a house—each brick (or muscle) needs
to be strong sufficient to assist the burden above.
When done appropriately, these exercises will ensure
that each part of your carry is strong and environment friendly.

The Single-Leg Romanian Deadlift hones in on unilateral strength growth
and balance. By standing on one leg and lifting
the opposite leg behind you, you interact your hamstrings, glutes,
and core to stabilize your physique all through the motion. This train is especially useful for athletes and people seeking to improve useful strength for
actions that require stability and stability.
With the Dumbbell Romanian Deadlift, you could goal the identical muscle teams while adding extra stability issues as compared to the
barbell type. Keeping the posterior chain engaged whereas concentrating on your hamstrings, glutes, and decrease again requires
holding dumbbells in each hand.
You can cycle between different deadlift variations to keep your workouts exciting.
When programming deadlifts into your workout routine, you must consider components similar to your training goals, present health
degree, and restoration capability. Use this one-rep max
calculator to determine the max quantity of weight you can pull.
Ask a person to carry out a deadlift, and chances are
they will stand hip-width aside or spread their legs far apart to get able often recognized
as the sumo stance. A sumo deadlift involves a wider-than-shoulder-width stance and grabbing the bar between your legs with a shoulder-wide
grip.
Whether you’re after features in strength, power, pace,
or enhancements in physique composition, the deadlift is your
reply. For loads, we don't like using excessive reps
for the larger deadlifts, which is group 1. Beneath are
groups of comparable deadlifts that you simply shouldn't train collectively.
In addition to being filled with advantages, there is additionally an extended
record of deadlift variations to include into
your routine.
That’s because you’re pulling off the ground and as beforehand
defined, utilizing primarily every muscle in your physique.
While it works related muscles, squats are nonetheless essential for leg improvement.
Maintaining correct kind is essential for maximizing performance and
preventing damage when doing a trap bar deadlift.
With long-term use of the hex bar, we might even see extra features in these muscle
groups. Additionally, this enables us to use our efforts within the hip extension (straightening hips) and scapular retraction components of the raise (pin shoulder blades) (3).
Use a mixed grip or straps if your grip energy is a limiting issue.
In the feedback under, let me know your ideas on Reeves deadlifts and the way typically you do
them in your workout sessions. You must keep your core braced throughout
the motion to do a Reeves deadlift correctly. This
works your core and helps forestall decrease again accidents in the course of the raise.
The primary muscles working are your hamstrings, glutes, traps, back, and forearms.

Improper train technique will make rack pulls less efficient and will result in damage, particularly when lifting heavier weights.
Because there are many different variations, more people
can expertise the benefits of deadlifts. For instance, the
entice bar and sumo deadlift is normally a better choice
for these with longer limbs and fewer than optimal back/erector energy.
Science has proven that lifting heavy weights is a should for building power.

Properly, the deadlift will permit you to
lift probably the most amount of weight that your physique is capable of lifting.

The secondary muscle tissue worked are the shoulders, decrease and mid-back, hamstrings, and core.
Even although that is primarily a lower-body train,
your upper physique is still providing loads of help throughout your deadlift.
Focus on preserving each your lats and shoulder blades
good and tight throughout setup and throughout the move.
The deadlift’s complexity goes beyond simply pulling large quantities of weight off
the ground. When it involves benefits that switch from the weight room to everyday life, the deadlift
is in a category all its own. Whether Or Not you're choosing up a bag of groceries
or your children, the process of hinging, bending, and
lifting all come back to deadlifts. For example, if you’re weaker just below
your knees, then there’s no level in beginning the
block deadlift above the knee.
Bear In Mind to limit the variety of variables you modify
every exercise so you can isolate what is and what isn’t effective.

When you set the bar again down, the load is progressively lighter as you get more and more tension and increasingly more help from the reverse bands.
In each of those instances, the lifter shows a deficit of their power that wants assistance and enchancment.
Emma is a Well Being Science graduate, certified private trainer, and author.
She has over ten years of experience in the health, group growth, and communications sectors.

This deadlift variation is ideal for lifters in search of a
quad dominant barbell train that can be done from the floor,
or for individuals looking for a no-rack barbell
squat various. When it involves posture, think of it like sitting
up straight in class—improving the way you carry
yourself. Entice bar deadlifts are like an invisible instructor reminding you to face tall
and interact your core. By specializing in proper kind during these
workout routines, you can strengthen the muscle tissue that help good posture.

Working these muscular tissues can improve your mobility, flexibility, and explosive power, enhancing your day
by day movements and overall high quality of life. Incorporating the deadlift right into a training program
requires acceptable planning and navigation. If the time is
taken to study correct method, the deadlift is usually a very efficient and effective exercise for anybody aiming to get
stronger. In the deadlift, your core muscular tissues should prevent the barbell's
weight from inflicting your physique to topple over. Since it’s a
compound movement, lifting capacity is much larger than isolation workouts.
Barbell workout routines, in general, lend themselves toward
higher progressive overload as a result of weight could be added in smaller increments.

Now that you know in regards to the nice advantages of deadlifts, the following step on your health journey is to learn A Step by
Step Information – How to Deadlift for Newbies. So if you’re on the lookout for an efficient approach to lose weight, get stronger, and get into shape, the deadlift ought to be on the prime of your record.
Beginning Strength by powerlifting coach Mark Rippetoe
will help reduce your concern of deadlifts, squats, and bench presses.

This is essential because the eccentric contraction, which
causes extra muscle injury and produces larger metabolic harm, will enhance
muscle mass to a better diploma than the concentric.
It Is also a false impression that you won't strengthen your grip with straps.
Slowly lower the barbell down, once once more keeping
your arms straight and the barbell near your body.

Once you're feeling the bar "catch" or have no more bend, push down along with your ft with extra
force to pull the barbell up. This contains issues like muscle synchronization, increased firing fee, and improved muscle recruitment.
You should study to coach sensible and safe,
and Starting Power is a superb place to start power coaching.

Most importantly, the deadlift will assist you to carry the dead
weight of melancholy and suicidal ideation out of your mind.

It is an efficient tool for improving the primary pull and overall mechanics of the
train. The extra energy gains and enhanced pulling energy from the floor may
have important advantages on your health, power and health.
Most folks use both a bumper plate or a plyo box to face on and set up
the raised position once they perform the train. Getting the weight off the
ground through the first pull is commonly one of many hardest elements of the
train for many lifters. Dropping the weight defeats the purpose of the exercise and may trigger
imbalance, increasing your danger of injury.
Hamstrings additionally play a job in hip extension and are responsible for flexing the knee and pulling your leg back, as in strolling.

Your glutes consist of three muscle tissue — gluteus maximus, medius, and minimus.
This type of Deadlift is effective for those that have hit a plateau with
their Deadlift.
Unlike unloading plates from a bar in a rack, a couple of
lbs on or off the bar will make it unbalanced instantly and can harm
you or another person if it’s a surprise. Note that should you load
the bands FIRST earlier than placing any weight on it, the barbell will likely hang from the rack and
not touch the ground. You’ll need to add a plate to each facet (or more) to get it all
the method in which to the floor. For this reason, you may contemplate warming up to a sure weight, then adding the bands to
the surface of the plates after. Examine out my different article discussing the
banded deadlift (a totally different variation using accommodating bands not
reverse bands).
You most likely don’t need to do both exercises in the same exercise because of their similarities, but if you swap one for the opposite entirely,
you miss out on the distinctive advantages of that movement.
Resistance band deadlift is an extremely effective train for energetic recovery and rehab.
According to analysis, light posterior chain workout routines like the resistance
band deadlift are superior to other remedy types when treating sore backs.
The banded deadlift removes the heavy barbell, replaces
it with a primary looped resistance band while nonetheless supplying you with virtually all the advantages of the conventional deadlift.
One of the most well-liked forms of strength-building
deadlift packages includes performing three to six units
of deadlifts for one to 5 reps utilizing 80 to 95% of your one-rep
max. Strength-focused exercise programs contain longer (up to five
minutes) relaxation length between sets to ensure optimum ATP replenishment.
Whether you are training to build muscle mass
or energy, you have to comply with the progressive overload precept to avoid
hitting a plateau.
There’s an simple thrill in lifting heavy weights
and challenging your body’s limits. Approaching
a loaded barbell can be exhilarating, and each successful raise brings
a sense of accomplishment. MyoAdapt is an revolutionary app that takes the guesswork out of deadlift coaching.

Tailored for serious lifters, it personalizes your exercise plan primarily
based on particular person targets, experience level, and efficiency knowledge.

Over time, this routine will strengthen your grip, which is able to carry over to different lifts and improve your type.
Reverse deadlifts are a nice way to interact and activate your core muscle
tissue. Core muscular tissues are necessary because they
assist improve your exercise kind and cut back the probabilities of injuries.

When first implementing the exercise in a structured program,
goal to deadlift a protected and acceptable weight twice per week,
with five units of five repetitions. This has shown to be an effective technique at improving energy and explosive energy.
"When you do other lifting exercises, like a bench press, for instance, you’re not doing something you may really do in actual life. When are you ever going to have the necessity to lay on your again and push something within the air?
In addition to focusing on particular muscle tissue, deadlifts additionally enhance overall body coordination and stability. As a compound movement exercise, deadlifts require synchronized activation of a number of muscle teams, resulting in enhanced proprioception and body awareness. This enchancment in coordination can translate into higher management and stability throughout daily actions, lowering the danger of accidents or injuries. Whether you’re a runner seeking to enhance efficiency or just somebody eager to strengthen your complete physique, deadlifts are a superb addition to any workout routine. Hyperextension within the top of a deadlift, nevertheless, would possibly increase your risk of harm to your back and should in all probability be averted for the most part. With a hexagonal bar (a trap bar), hyperextension in the high is much less likely as you don’t need to drag the bar up in opposition to your thighs, and this threat is thus prevented. For beginners, the lure bar deadlift is often easier to be taught than the straight bar deadlift.
With each rep, you’re engaging a quantity of muscle teams and difficult your body to carry heavy weights. Over time, these exercises can significantly enhance your strength, making on a regular basis tasks a breeze. The benefits of doing deadlifts are in depth, making this train a cornerstone of many power training applications. Deadlifts are extremely effective for developing the posterior chain, which incorporates the glutes, hamstrings, and lower again. By partaking these large muscle groups, deadlifts assist construct significant energy and muscle mass. This comprehensive muscle engagement not only enhances your overall physique but in addition improves your functional power, which is essential for on an everyday basis actions and athletic performance.
The benefits of deadlifts are felt in every part of your physique even your coronary heart, brain and hormone levels feel the good factor about common deadlift sessions! If you had to construct a brief but effective exercise with simply three moves, it would be the bench press, pull-ups, and deadlifts. The Romanian deadlift is another glorious variation, focusing on the hamstrings more intensely.
There's a deadlift for you, irrespective of your health goals or private wants. Nevertheless, in some unspecified time in the future, you should have maxed out in your development for that particular train, and you’ll need to consider new workouts to add a different training stimulus. If you battle with the lock-out phase of your deadlift, you’ll want to take a more holistic method, somewhat than counting on a single exercise.
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Côte d’Ivoire/Tour Cycliste 2024 : Sept pays africains prennent la piste de la 30ème édition sur plus de 700 km

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