ONDE ESTÁ O NOSSO DESPERTAR EM MASSA?
Mensagem de Dana Mrkich,
21 de dezembro de 2012
No outro dia alguém publicou num fórum que o tiroteio em Connecticut fê-lo(a) sentir como se não estivesse em curso nenhum despertar em massa e, na verdade, essas coisas pareceram pior do que nunca. Agora, com apenas alguns dias antes da data na qual muitos depositaram as suas esperanças e expetativas para um “despertar em massa”, é importante ficar esclarecido aquilo que definimos como um despertar em massa.
O nosso despertar em massa não significa que da noite para o dia passemos deste mundo que é como é agora, para um paraíso maravilhoso. Não pode ser. Tem que haver uma ponte.
Despertar permite-nos ver essa ponte. Ajuda-nos a atravessá-la. Dá-nos mesmo uma miríade de ideias, sincronicidades, ferramentas, recursos, emoções e um número sem fim de outras coisas que asseguram que tenhamos tudo aquilo de que precisamos para criar algo de novo.
Despertar fornece-nos os ingredientes – nós decidimos o que fazer com esse despertar.
Despertar permite que se veja e se sinta claramente, que se veja e sinta a partir de uma nova perspetiva, mais elevada.
Despertar permite que a vida seja mais orientada pelo coração e menos pela mente.
Despertar encoraja o eu a seguir as suas próprias intuições e verdade, em vez de ser negativamente influenciado pelos outros.
Despertar oferece força, coragem e capacidade onde talvez anteriormente houvesse falta dessas coisas.
Despertar, principalmente nas suas fases iniciais, pode desencadear muitas coisas: paz interior como nunca sentiram antes, tristeza como nunca sentiram antes, fúria como nunca sentiram antes, alegria como nunca sentiram antes… estão a perceber a ideia?
Existe um mal-entendido sobre o despertar ter a ver completamente com felicidade e perfeição e apenas felicidade e perfeição. Embora uma vida desperta vos abra para maiores quantidades de verdadeira felicidade, não há nada de desperto em negar aqueles aspetos da realidade – tanto dentro de nós como no mundo exterior – que são desconfortáveis de sentir e enfrentar. Estes são poderosos mensageiros.
Quando temos a coragem e a consciência de sentir e enfrentar verdadeiramente esses mensageiros, eles possuem o potencial de nos despertar mais e de nos agitarem na direção da ação consciente e da mudança transformadora.
Quando o véu é levantado dos olhos que estavam tapados, de um coração que estava escondido, de uma alma que estava nas sombras, a capacidade de amar aumenta e o transbordar de dor e mágoa após um evento trágico também é aumentado.
O apelo para serem tomadas medidas sobre o controlo de armas e a saúde mental não tem precedentes, tanto em termos de números de pessoas como da emoção que está a conduzir essas pessoas. Houve tantos acontecimentos este ano que tiveram respostas emocionais sem precedentes das massas das pessoas que estão, sim, a despertar!
Assim, vejo um despertar em massa em andamento, e a onda está a ficar mais forte, maior e mais intensa a cada dia. Embora estejamos a sentir grande tristeza devido a este evento e a muitos outros, repararam que estamos também a sentir um grande amor? Sabemo-lo porque tanta tristeza unida não seria possível a menos que os nossos corações estivessem abertos para níveis que não estavam antes, e conectados de maneiras que não estavam antes.
Há um despertar em massa em curso? Oh, sim, há. Este despertar em massa inclui lágrimas e petições e orações. Inclui amor e luto e choque. Assim, para todos aqueles à espera que uma onda de amor desça sobre eles que faça com que tudo se pareça com um paraíso… tivemos onda após onda desse amor o ano todo.
Mais ondas estão a chegar nos próximos dias, semanas, meses e anos. As ondas estão a ajudar-nos a criar o nosso Paraíso, mas não irão criar o nosso Paraíso por nós. Estão a acordar-nos do nosso sono, da nossa apatia e negação. Estão a ativar-nos para enfrentarmos a nossa verdade – pessoal e coletiva. Estão a incentivar-nos a assumirmos o nosso poder e fazer o que precisa de ser feito para criarmos o mundo que todos merecemos.
As ondas irão desenterrar cada última coisa que precisa de ser curada e mudada, até que a curemos e mudemos. Nem sempre será bonito. Nem sempre será fácil. Mas agora cada vez mais de nós sentiremos o Amor que nos está a preencher, a envolver, a apoiar e orientar, de formas maiores e mais profundas, não importa que eventos e experiências nos encontremos a viver ou a observar.
Iremos sentir o AMOR que É nós e sentir-nos impulsionados a agir de acordo com qualquer que seja a forma menor ou maior, em silêncio ou em voz alta, pessoal ou comunitariamente, que pareça mais certa para nós. Tudo contribui para o nosso mundo novo.
© Dana Mrkich 2010. É concedida permissão para partilhar este artigo de forma gratuita na condição de que o autor seja creditado, e o URL www.danamrkick.com incluído. Siga Dana no Facebook: www.facebook.com/danamrkichnews
Tradução (PT – Portugal) : Ana Belo – anatbelo@hotmail.com
Fonte: LUZ DE GAIA
LUZ!
STELA
Fonte: http://stelalecocq.blogspot.com.br/2013/01/onde-esta-o-nosso-desper…
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Plus, focused glute workouts allow you to stay injury-free – making you higher
in a place to absorb influence and lowering the probabilities of
back ache and knee issues [2]. Though you could consider it merely as padding for sitting,
your butt does so much greater than cushion your
bones. Your glute muscular tissues present assist
for your whole body and having a strong derriere lets you stand, walk, and sit comfortably.
If you’re still making an attempt to learn how to activate your glutes properly, I’d say begin your decrease body workouts with workouts like the Toe
Down (Stab) Hip Raise and Stability Ball Hip Drop and Raise.
Glute activation apart, when you’re placing together a workout, you’ll wish to concentrate on the simplest exercises for the glutes.
That means selecting workouts that focus on all three sections of the muscle.
Poor control over the glute max can undermine your efforts in workouts like squats
and deadlifts, turning them into back-dominant instead of glute-dominant actions.
The motion is very related to the hip thrust, but you’ll be performing the exercises
stood versus on the floor, and you’ll utilise the cables quite than the barbell to strengthen the glutes.
Issues such as again ache, not feeling snug with the bar across the hips, and having
problem participating the glutes over different leg muscular tissues are a few of the issues folks
face. If that’s you, it’s a good suggestion to show to an excellent hip thrust different like the cable pull through.
Principally, this train is identical as a forward lunge besides that you simply hold your foot in one place on the
floor while positioning the opposing foot on a raised platform.
If you have any questions, drop them down within the feedback and we’ll respond as quickly as we will.
You see, research have proven that the gluteus maximas could be
split up into 2 main parts, the superior and the inferior.
They control your muscle insertions and determine where to store fat– so they can either work
for you, or against you.
Lunges are not doubtless the most secure in the 5-10 vary, particularly
if they are walking lunges, however are glorious in the range.
Even if your shopper isn’t trying to develop their glutes, there are still benefits to constructing sturdy glute muscles.
Most people sit all day, which retains the hips
and hip flexors in a continual state of flexion.
This makes the anterior muscles of the body tight and shortened and the posterior chain lengthened and loose.
Weak glutes and tight hip flexors can cause dysfunction,
corresponding to knee pain, low again pain,
or hamstring strains.
The glute bridge will help you activate and strengthen your glutes before understanding.
Lie on the ground with your again on the bottom and your
arms at your sides. Squeezing your glutes, lift your back and butt off the floor and into the
air. Make positive you’re absolutely participating your glutes and not counting on any other muscle tissue, like your
legs, to raise your body. You’ll want a bench or comparable surface for this glute bridge variation. Lie flat on this
elevated floor so that your physique is perpendicular to it; solely your upper
back and shoulders should be on the bench.
This is basically necessary for keeping your steadiness when you’re doing issues like walking or running.
In flip, this is going to supply an intense glute muscle
contraction, which is what you want if your objective is a much
bigger, stronger, and toned butt. Today, I’m going to indicate
you something easy that you would do every single day
to construct not just robust glutes but better-looking ones.
The training block is a sequence of mesoscycles strung together for one unifying
purpose.
The gluteus medius is a muscle situated within the outer hip, and it’s important during the stance phase
of walking or operating and in stabilizing the pelvis.
Digging into the science, analysis (2) backs the step up as
a heavyweight within the glute activation arena.
What sets it aside in our quest to develop glutes is the knee angle.
Throughout a step-up, the knee of the working leg sometimes doesn’t bend
previous 90 levels. This angle helps to keep the quadriceps from
becoming too concerned and permits the glutes to do the heavy lifting—literally.
Curiously, having robust glutes might even assist forestall ache elsewhere in the physique, similar to your knees and low back.
If the gluteus medius muscle weakens, it may possibly allow your thigh to pull inward, putting stress on your knees.
A 2016 study found that folks with continual, non-specific low
again pain commonly had weakness within the gluteus medius.
For the Kickbacks, place your foot in a band over a pull-up
bar, carry your hip, and push towards the band, extending your leg behind while keeping your
toes down. As talked about above, it also is dependent upon whether you’re performing compound lifts that additionally activate the glutes.
Every time you say “glutes,” you’re probably thinking of this one since it’s primarily
the main butt muscle. Guys, the higher you understand the glute
major muscle group, the stronger your mind-to-muscle hyperlink.
This means that you’ll have the ability to achieve better glute muscle activation. Then I will
give you all the glute workouts you’ll want, regardless of what sort of train gear you may have.
So actually focus on squeezing your glute as you increase the heel towards the ceiling.
Some of may have been able to really feel it because you turned out your
leg somewhat bit. If you flip your toes out, all you do
is substitute the gluteus medius or the gluteus minimus.
Firming the underbutt is barely completely different from constructing muscle as a result of it requires a
mix of high-volume resistance coaching, cardiovascular train, and a high-protein diet.
In addition to lower glute workouts, I even have my clients include cardiovascular activities like working,
rowing, or cycling to burn that excess fat and reveal the toned muscles beneath.
Utilizing a hip-hinge pattern, this powerful single-leg train engages the glutes,
hamstrings, and decrease back. Research has discovered it is considered
one of the finest for glute med activation [5].
Danielle Zickl is a freelance author who has 10 years of expertise covering fitness, well being, and diet.
You can discover her work right here on Women’s Well Being, and in many other publications
including PS, SELF, Well+Good, Runner’s World,
Outside RUN, Peloton, Men’s Health, and more. Add a dumbbell, kettlebell or curl
bar across your hips to make the transfer tougher. Fortunately
for my ego, Houdyshell was additionally somewhat breathless all through.
It’s a small element, but I’m at all times extra motivated when an instructor is “down within the trenches” with me.
If I end a exercise red-faced and depleted and the trainer has barely broken a sweat, I depart feeling a
little inadequate. Utilizing a foam roller may be useful for muscle recovery as it could possibly assist prevent DOMS (delayed onset muscle soreness), so it may be
one thing worth investing in!
By Paige Waehner, CPTPaige Waehner is an authorized personal trainer, author of the “Guide to Turn Into a Personal Trainer,” and
co-author of “The Thrill on Exercise & Health.” By Laura WilliamsLaura Williams
is a health professional and advocate with
certifications from the American Council on Train and the American College of Sports Activities
Medicine. Frequently measure your glutes to trace your progress and make changes to your program as needed.
Naturally, consistency in your coaching regimen is a should for sustained progress.
Here are my favorite moves for glute hypertrophy, beginning
with the classic Barbell Hip Thrust. Alongside
with these exercises, you want to use the proper acute variables.
The movement targets the glutes and hamstrings
whereas also engaging other muscle tissue such as the core and quads.
This usually ends in compensation by different muscle teams which might
result in muscular imbalances and increased strain on knees, hips, and decrease back.
In this blog submit, we will discover the anatomy of the decrease glutes, their significance
in day by day actions, and the top workout routines for decrease glutes
that effectively target them. If you had been to step up perfectly
straight in this position, the burden will still be behind
your working foot, and also you’re likely to simply topple again down, Lirio says.
Throughout this train, many people do not feel a ton of work in their raised leg as a
result of they spring off the non-working leg. Avoid this by focusing
on your prime leg, maintaining your physique weight
out of your again leg and lowering slowly and only till your
toes contact the ground.
Understanding this, we are ready to maintain our give attention to hip
extension-based exercises to develop the lower glutes. Results from a more modern 2016 research may help test this theory
[2]. The examine took 20 people and had them full 11 different glute workouts.
Throughout each train, they tested the activation of both the superior and inferior portions of the glutes.
The gluteus medius is the 2nd largest of the 3 muscles, and is situated underneath and above the maximas, at the sides
of the higher buttocks. With over 30 years of experience
in power training and fitness, Mark LaRue is the founding father of Fitness Mastered, a weblog to
help educate fitness enthusiasts of all fitness levels, ages, and gender.
We write subjects that vary from weight training ideas and train routines to house exercise machine and fitness associated
product evaluations, to call a few.
The main methods to alter the looks of your butt is by concentrating on either the muscle or fats elements of the
buttocks, or both. Many butt-enhancing surgeries work by altering the fat distribution within the buttocks
to offer a nicer shape. Butt-enhancing tablets supposedly
goal the fats and muscle layers as nicely to increase the scale of buttocks.
Training this muscle will do wonders for the way in which your butt appears.
Stronger muscular tissues naturally have to be larger, and a bigger gluteus maximus will give
you a rounder and more shapely butt. Consistency in your exercise routine, along
with a balanced food plan and hydration, can even significantly
enhance your probabilities of tightening and firming that
saggy underbutt over time. While doing each rep,
concentrate on the contraction of your glutes during these exercises to work the decrease glutes
successfully.
Our mannequin, Nikki Pebbles has been a Big Apple City-based fitness instructor for over nine years.
She is an AFAA and NCCPT licensed personal trainer and group health coach who frequently teaches cycling and dance cardio.
Significant changes in muscle measurement –
together with your booty – take time and dedication.
When you need to grow your butt quick, it’s important to do not neglect that “fast” is a relative
time period in fitness. Guys, keep in mind that it’s not in regards to the movement, it’s concerning the activation of the muscle during the motion. For instance,
in weightlifting, powerful glutes contribute significantly to lifts such
as Bounce Squats, Deadlifts, and Olympic lifts. Strengthening the glutes can alleviate and prevent
decrease again ache by ensuring that the pelvis and spine are adequately
supported.
Nevertheless, it is important to keep in thoughts that
progressive overload must be balanced with correct rest and recovery for optimal results.
Increase one foot off the ground and prolong it straight out from your physique while keeping your other foot planted firmly on the ground.
From there, decrease your self down until your again knee almost touches the bottom earlier than pushing your self again up to
complete one rep. It’s necessary to note that when performing the Glute Cable Pull-Through,
correct type is essential for optimal outcomes.
A well-developed underbutt space not only provides
to a more aesthetically pleasing physique but additionally offers practical
benefits.
As Quickly As you get started with them, you’ll see that simply by including a band to this back-and-forth movement, your glutes will be activated and burning like loopy.
This train is great for bettering your capacity to externally rotate your hips,
because it places fixed pressure on the muscle tissue within the glutes answerable for rotation. When you might have the hip mobility, strength, and flexibility this
exercise helps improve, nearly every decrease physique
motion, like bending over and picking one thing
up, will turn into easier and more fluid. Nutrition plays a big position in adding muscle to your body,
and I’m excited to share meals that increase hips measurement in addition to meals that grow your butt.
When you stroll or run, select an object about m within the distance and
dash to it as quick as you can. Gradual to a walk until you’re absolutely
recovered and repeat about 5 to six instances. Deadlifts are nice for strengthening the butt, the lower back, and the hamstrings.
To do this train, you’ll need a light-weight barbell, vertical kettlebell, or dumbbell.
Begin along with your toes shoulder-width aside and flat
on the ground, with toes beneath the bar.
Due to their place and anatomy, the glutes are virtually
at all times energetic. Still, rising and strengthening the upper glutes depends on correct
exercise selection. If you’re looking for an upper glute exercise to develop a set of sturdy, round buttocks,
you’ve come to the proper place. Workouts include leaping variations,
lateral motion, flooring work, squat bounce variations, glute bridges and lots of more
artistic exercise patterns. The following are nice glute applications
to include and any one of these routines must be used between two to three
times per week, with ample rest days in between workouts to maximize restoration.
If you are in a caloric deficit however nonetheless need to preserve the booty, you need
to be drinking at least one protein shake a day. It may be
difficult to stay on high of your fitness goals if you have a candy
tooth. Greek yogurt is a healthy, high-protein dessert when mixed with fruit,
flavorful protein powder, and different sweet ingredients.
As A Outcome Of it has so few energy and is full of vitamins, you
should consider adding spinach to any dish you could. While everyone appears to be completely different,
a general rule of thumb is one gram of protein per pound you weigh
or 1.2 grams per kilogram of weight. We’ve researched and curated the best fats burners out there in the marketplace with science-backed fat burners that soften fats 24 hours without having to food plan.
More specifically, the gluteus medius is liable for stabilizing the hip joint and aiding in pelvic rotation. This signifies that dead butt syndrome may cause
a lower in vary of motion in addition to weak spot in that area.
It can also trigger you to rely on other muscle tissue when exercising,
which implies you aren’t getting the complete benefit of workout routines like
squats. Effectively concentrating on the underside of your glutes requires a great workout plan and particular workouts specializing in hip extension and activation of the decrease glutes.
To modify this exercise use a bench to sit down on or use TRX straps for assistance.
Produce the most effective glute results with ISSA’s Glute Specialist Certification. You’ll
find out about muscle activation, common dysfunctions, and constructing a stronger, extra useful posterior chain. For this
train you may need dumbbells, as nicely as a step
or plyo box. Start standing in entrance of the step or plyo box, holding a set of dumbbells at shoulder peak.
Since they are carried out in a staggered stance, every leg will get the extra advantage of somewhat
more focused work. Begin by standing along with your right foot about 2 toes in entrance
of your left foot.
The gluteal muscular tissues are a robust muscle group in the buttock space that help keep overall posture, in addition to assist and
stabilize motion involving the thigh and hip. These muscle tissue play a significant function in sure actions and bodily
activities, corresponding to standing up from a seated or bent position,
climbing, and walking up stairs. Your glutes are the biggest and strongest muscular tissues within the human physique.
If your aim is glute growth, make sure your vitamin is simply as aligned
as your coaching. If you are trying to enhance your present coaching and optimize your glute workout routines,
there’s no must add any specific glute training days.
The gluteus minimus is the smallest of the gluteal muscles, sitting beneath
the gluteus medius.
This is what I call deceptive promoting, or on the very least uneducated people who have never of their lives stepped
foot in a gym. Be positive to maintain your free leg’s toes pointed down towards
the floor during this exercise. It can be important to not compensate by bending or rounding
your spine throughout this exercise. Strive to
hold up a straight back and feel a stretch along the again of your
leg, even when this implies you do not lean as far forward.
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