17405 Coloplast Alterna Калоприемник закрытый, непрозрачный, с фильтром в/о 10-70м

Количество: 1 калоприемник (стоимость за 1 шт.)

Адгезив Alterna - Адгезив (клеевая пластина) Alterna (Алтерна) имеет спиралевидную структуру из двух чередующихся адгезивов: светлый является абсорбирующим, сохраняет нормальное состояние кожи и уровень рН, темный обеспечивает надежное приклеивание. Адгезив не дренируемых калоприемников Alterna позволяет легко и безболезненно менять калоприемники несколько раз в день.

Многослойный угольный фильтр - Фильтр недренируемых калоприемников Alterna эффективно нейтрализует запах. Наклейки для фильтра позволяют регулировать объем газов в калоприемнике, а также закрывать фильтр при принятии водных процедур.

Мягкая нетканая подложка - Подложка калоприемников Alterna обладает абсорбирующими, антистатическими и термолабильными свойствами, позволяет коже под калоприемником дышать.

Вырезаемое отверстие адгезивной пластины: 10 – 70 мм.

кол-во в упаковке: 30 шт

ПРОДАЮТСЯ ПО ШТУЧНО!

Отзывы о товаре

ответить

Гость31.03.2025

70918248 References: Strongest Steroid - https://paygit.paodoo.com:3000/rhyshunt58869

ответить

Гость01.04.2025

70918248 References: Steroid to build Muscle fast - http://git.baihand.com/petrahorniman

ответить

Гость01.04.2025

70918248 References: steroids before and after - https://almilyar.com/efrainsherwood

ответить

Гость01.04.2025

70918248 References: what is the best steroid for cutting - https://spoznavanje.com/@shanelnln33498

ответить

Гость01.04.2025

70918248 References: Steroids Side Effects On Males, Paygit.Paodoo.Com - https://paygit.paodoo.com:3000/mckenziebuckle ,

ответить

Гость15.03.2025

The landmine chest press is a weightlifting exercise carried out with a barbell and a piece of equipment called a landmine. When accomplished correctly, it additionally helps to extend flexibility and vary of movement in the chest and shoulders. This simple and extremely efficient shoulder-friendly urgent variation helps to construct mass and strength in your chest and triceps. You also can carry out this train with each arms through the use of a double-sided landmine attachment or performing the exercise one arm at a time. An Incline bench barbell press with a reverse grip actually shifts probably the most focus to the higher pecs. Start out mild and guarantee your thumbs are hooked across the bar for security. The Incline barbell chest Press is a model of the standard bench press  by which the bench is positioned at about a degree angle. You will study widespread gear to coach chests, similar to barbells, dumbbells, machines, resistance bands and bodyweight. Throw in some high-rep workouts, some low-rep ones, and naturally, hit that hypertrophy vary. Focus on creating your individual resistance with light weight earlier than shifting up to the heavier weight plates. As the name suggests, you'll find the anterior deltoids on the entrance of your shoulder, contributing to the rounded contour of the muscle. The shoulder joints are one of the complicated and versatile joints in the physique. In order to get ready on your exercise, uncover the eight greatest stretches on your triceps. The different two heads originate at the top of the upper arm bone (humerus) and insert into the elbow joint. Vary the position of the bench to hit different angles of the lower chest. As you perform actions on the cable machine, there’s a constant tension that maintains muscle activation throughout your entire vary of movement. This steady pressure means your muscles work harder and extra effectively, leading to significant positive aspects. Chest workouts on the cable machine pack a critical punch when it comes to versatility. In the vast pool of urgent equipment, the cable machine involves the forefront as a versatile tool. While barbells, dumbbells, and other free weights are the principle equipment selected in plenty of chest-training routines, cable machines can additionally be used. Cable machines provide an alternate with a ton of versatility (in terms of train variation and body parts) and an elevated opportunity for muscle isolation. Maintain your torso nonetheless through the movement and your palms going through forward to maximise the chest features and keep your again out of the equation. Stand within the middle with a deal with in every hand and a cut up stance so your weight is leaning barely ahead. As A Result Of you must keep your steadiness to an extent, this exercise helps with bettering your core stability. In other words, the final few repetitions should be troublesome, however you want to have the ability to keep best type, posture, and method all through the complete set. The mendacity cable pullover is a superb various to the barbell or dumbbell pullover. This is a tough exercise but extraordinarily important to enhance stability and control. Take motion right now by embracing these efficient methods that will allow you to achieve your fitness targets with confidence. To use the machine for chest exercises, you connect stirrup handles to the cable pulleys and place yourself at the heart of the machine, equidistant from both towers. As I clarify in my fitness books for women and men, to maximize your results, you must take a lot of the sets in your cable chest exercises to within a rep or two of failure. Unlike free weights, cables hold fixed rigidity on your muscle tissue throughout an exercise’s complete range of movement. Relaxation and restoration are important elements of any exercise routine, together with cable chest workout routines. When you work out, your muscle tissue expertise microscopic tears that want time to heal in order to grow stronger. To fully maximize the benefits of cable chest exercises, it’s essential to concentrate on progressive overload, correct vitamin, and rest and recovery. A weak or tight pectoralis minor can result in poor posture, shoulder impingement, and even accidents. Participating this muscle throughout cable exercises not only helps you get a chiseled higher body but additionally promotes wholesome motion patterns all through your daily activities. Say goodbye to boredom and hello to positive aspects with these joint-friendly and adjustable cable workouts for the ultimate pec training routine. As you’ve seen above, cable chest workout routines can be an efficient way to not only add variety into your coaching classes, but also max out muscle progress. Place yourself on the cable machine’s incline bench and grasp the handles with an overhand grip, aligning them with your higher chest. Begin by extending your arms absolutely, then slowly decrease the handles till they are in line with your chest. In Contrast To conventional bench presses, which can typically overburden supportive muscle tissue like the triceps or delts, cable actions isolate the chest to maximize hypertrophy and power positive aspects. Harnessing this expanded vary of movement yields impressive strength gains and contributes to more healthy shoulders. It’s essential for actions like urgent up or bringing your elbows together in a chest fly without overextension or discomfort. Cable crossovers are vital train for anyone trying to develop a well-defined, highly effective chest. Including a few cable exercises to your leg coaching regimen may be useful in bettering your decrease physique conditioning. Opposite to what most lifters think, you possibly can construct a toned and defined again utilizing cable exercises. Focus on exercises that allow optimum loading in the fully stretched positions. The cable biceps curl is the most well-liked cable exercise for building bigger guns. Your front delts will naturally have more activation than the flat bench due to the shoulder flexion. The cable fly is an isolation exercise for the pecs and entrance deltoids, which are the identical muscular tissues activated with a flat bench dumbbell fly. The distinction with cables is the resistance curve is flat with cables, so that you get a continuing load in your pecs all through the whole range. Cable workout routines are an effective way to interact all portions of the pectoralis main muscle. This supplies larger general activation than conventional free weight workouts like bench presses or push-ups, which can result in more vital hypertrophy and strength gains over time. Cable chest workout routines are extremely efficient in targeting particular muscle tissue within the chest. Due to the fixed pressure supplied by cable machines, these workouts can isolate and activate focused muscle groups more successfully than traditional chest workout routines. For example, in the course of the cable crossover train, you experience consistent tension in your pectoralis major as you pull the cables towards the center of your physique. Additionally, the ability to regulate the load and resistance permits for a customizable workout that could be progressed as your energy will increase. Using a cable machine helps stabilize your shoulder joint and keeps your movements in examine. You can concentrate on squeezing your pectoral muscles with out worrying about balancing heavy weights. Change up the peak of the pulleys or stand further away from the machine; small tweaks mean massive adjustments in how your pectoral muscles are engaged. Each transfer with a cable machine challenges stability and core strength, making sure these positive aspects aren’t just about size but in addition about useful energy across numerous planes of movement. Shifting on from the cable standing impartial grip fly, the cable standing fly is an effective exercise for concentrating on and isolating the chest muscles. With this train, you'll be able to obtain a deep stretch in your pectoral muscular tissues, promoting muscle growth and strength improvement when carried out correctly. Unlocking a greater vary of movement can take your higher chest improvement to new heights. With cable machines, you engage extra muscle fibers than with free weights because cables allow for a continuing tension throughout the train. Performing dumbbell chest workouts without a bench requires athletes to maintain up a neutral spine while they control the weights and make the most of a full range of motion. But we are able to make the chest dip exercise higher by adding a plus push at the finish of each rep. Lastly, within the sternal area of your chest, you've an additional head of the pecs referred to as the stomach head. It’s a small area that creates somewhat break of the line of the decrease pecs after which wraps beneath and round. The serratus muscle likes to work along with the decrease chest, and it will come into play on the first decrease chest builder I’ll show you. I’ll present you how to workout out your lower chest utilizing exactly the best exercise selection. To maximize the effectiveness of your cable chest exercise, it’s crucial to regulate the weight accordingly. Preserve management as you execute each repetition whereas specializing in contracting your chest muscles. Adjusting the burden based on your power stage will guarantee an effective exercise with out compromising kind or safety. As An Alternative of doing a daily bench press with a heavy barbell, mix it up and produce the load bench to the cable machines. Lie flat in your back, set the handles to the bottom possible placement, and let your push muscle tissue do the work. This is the superstar, a basic cable chest train supposed to target your decrease chest (pectoralis major). The finest workouts for broad shoulders are ones that work the side delts. Well-built side delts can add broadness to the shoulders and create the "capped" look. This allows more mobility in the shoulder joint, mitigating risk of harm. People with shoulder impingement points could be susceptible to injuring themselves with this train. In distinction, lighter weight sets within the range of reps aid in enhancing muscular endurance. Achieve symmetrical chest improvement with the Cable Single Arm Crossover, which isolates the pecs whereas minimizing strain on other muscle teams. Keep consciousness of kind for optimal outcomes and decreased risk of harm throughout every repetition. With over a decade as a energy and conditioning coach, I’ve witnessed firsthand how incorporating cable workout routines can revolutionize exercises for athletes and health lovers alike. Keep In Mind, the key is to align the course of the cables with the fibers of the particular chest area you are trying to goal. Incorporating the chest fly into your health routine could be a transformative step in the direction of enhancing your upper body strength and achieving your general fitness objectives. This train successfully targets the pectoral muscle tissue, selling not only muscle development but in addition improved posture and elevated vary of movement. By taking the time to master the method and keep away from common mistakes, you possibly can maximize the advantages while minimizing the chance of damage. Sure, the cable chest press is an effective train for training your whole upper physique "pushing" muscle teams, together with the pecs, shoulders, and triceps. There are many chest exercises and variations of exercises that may otherwise use a barbell or dumbbell to focus on the chest muscles. The positioning of this motion engages the sternal pectoralis major whereas incorporating other muscles just like the triceps and deltoids. You can also easily alter your body positioning and even bring benches and seats into the combination when using cables. Research indicate that modifying the grip position and wrist rotation can enhance pectoral muscle activation (Barnett, Kippers & Turner, 1995). This movement also locations much less stress on the shoulder joint in comparability with a barbell press, making it a safer various for individuals with shoulder discomfort. Chest muscles aren't just for aesthetics—developed pectoral muscular tissues additionally improve posture, motion and general power. Learn on for a brief run-down of those muscle tissue, the benefits of coaching them, plus get professional recommendations on tips on how to create a sturdy chest exercise. The Cable One Arm Decline Fly is an efficient train for concentrating on the lower chest muscle tissue, as nicely as challenging the shoulders and arms to work harder. This train is ideal for constructing chiseled pecs as it engages all three elements of your chest muscle tissue – higher, middle, and lower fibers – leading to extra complete muscle improvement. The cable towers on a cable machine let you regulate the angle of the pulleys to any position from the top to the underside, enabling you to target your muscles from various angles. If you need to construct an even bigger and stronger bicep, you want to add cable bicep curls to your arm exercise routine. It is a great starting point if you’re looking for a straightforward pulley exercise to add to your again workout routine. It additionally engages your core  and stabilizer muscle tissue far more, as you should control every angle at which the burden can doubtlessly transfer. Moreover, the exercise also engages the anterior deltoids (front shoulder muscles) to help within the movement. The sternal space is the largest of the 2 main sections of the center and decrease pectoral muscle, and it’s what most individuals think of when they are talking about the pecs. This is a classic cable train that works your complete chest, especially the inner half. As A Result Of this exercise requires a long travel distance on the cable, it’s finest done on a machine like a Cable Crossover Attachment. The weight stack on a cable machine limits the amount of weight you probably can lift, reducing the risk of overloading the weights and causing harm. Finish any two-handed exercise—including cable bench presses, standing presses, or flys—by bringing your hands shut collectively at full extension. Right Here is a detailed rundown of my favorite cable workouts for constructing stronger arms. Combine a chest urgent move with 2 or 3 angled movements to focus on the chest fibers from each angle. Do 3-4 units for each train, with reps pyramiding down from 15 to six. Take a look at my web site: jay cutler steroid cycle (<a href="http://fowin.5gamc.com/bbs/board.php?bo_table=free&wr_id=754442">Milford</a>)

ответить

Гость15.03.2025

Start by sitting straight together with your ft flat on the floor, and your knees bent slightly. This compound movement works multiple muscle teams at once and may be modified to focus on different areas of the back. Additionally, by partaking a number of muscle groups simultaneously, you’ll be capable of burn extra calories than should you were just focusing on one space alone. These are answerable for controlling shoulder actions similar to reaching overhead or behind you. Your traps additionally assist with shoulder elevation, while your rhomboids provide support for scapular retraction in addition to shoulder adduction. The face pull targets many of the identical muscles because the cable row, but with a particular focus on the higher again and the shoulders. In order to correctly engage the right muscles, you’ll additionally want to keep away from shrugging, especially at the prime of the motion. Preserving your shoulders back and down will successfully have interaction your higher back. If you shrug, however, more of your traps shall be engaged (and they’re already over-focused in many people). You will need a cable row machine in order to perform this exercise. When doing common weightlifting, there are always the hard parts and the easier elements in the course of the motion itself. If you can't move the weight through a full vary of movement, you must end your set and try once more with a lighter weight. The seated cable row is a again train that primarily targets the latissimus dorsi. It additionally trains the other higher back muscle tissue, such as the rhomboids, traps, and posterior deltoids. The upper trapezius muscle tissue originate on the base of your cranium, prolong down the neck, and fasten to the collarbone. The major muscle groups which would possibly be activated through the Seated Cable Row are the posterior chain muscular tissues. Right Here are a few workouts you may be able to use as a substitute. One of the indicators of a weight that’s too heavy is leaning back excessively on the prime of the movement. Whereas likelihood is that your back will transfer a bit throughout the exercise, you wish to minimize that as much as possible—otherwise, you threat straining your lower again. Strengthening not just the lats but the again generally will also improve your posture, giving you a taller and extra confident look. You can alternate between muscle teams when doing leg workouts and again workout routines, with the seated row enjoying an important part in constructing sturdy lats and higher back muscle tissue. Performing a seated row for your again will help strengthen your again muscles and improve your posture. When used with other workouts, seated row variations may help outline the muscles in your back. Unlike dumbbell and barbell exercises, cables keep fixed tension in your again all through the vary of motion. Plus, they enable training your lats in the transverse plane while seated upright, which is virtually unimaginable with free weights. The heavier you carry, the larger the demand in your biceps and forearms might be. Utilizing a impartial grip on this exercise will work the brachialis muscle, which may add thickness to your arms. An underhand grip will prepare your biceps brachii muscle tissue, whereas an overhand grip will stimulate the brachioradialis. Focus on pulling again out of your elbows and higher arms, as it will help you to tug more with your back muscular tissues than along with your biceps. Carried Out with a wide, overhand grip, the bent-over row also delivers an excellent posterior deltoid and higher again exercise. That mentioned, you will need to work onerous to maintain the correct position and avoid rounding your lumbar spine. Seize hold of both side of the handlebar attachment with an overhand grip and lean back barely, so there’s pressure in the cable machine earlier than starting each rep. This variation involves performing the train with one arm at a time, which will increase the depth of the exercise by engaging more stabilizing muscle tissue. Many professional bodybuilders change to machine-only workouts whereas prepping for a show to restrict their odds of getting harm whereas coaching. How you incorporate higher again and rhomboid exercises into your workout routine is basically as a lot as you. The best technique for you'll depend on your goals, how much time you have to practice, and what gear you have. Pair the seated row with one other again train, such as a lat pulldown, and perform them back-to-back with minimal rest in between. Draw the deal with in towards any level between you navel and just under your sternum; I personally favor pulling to navel degree, as is shown above. It allows you to emphasize the higher again while relieving rigidity on the lower back, a common draw back to many barbell back workout routines. You can perform this row sitting on the bottom or a bench, or even upright. It will work the upper again equally to the seated row, and might tolerate a lot larger reps, so is good for a starting exercise, or coupling with a superset. Right Here we current our listing of the 9 finest seated cable row options. They should considerably replicate the vary of movement and muscle recruitment of the cable row. Nothing will replace the soundness of the cable row, so take observe of type. One advantage of machines is that they're nice for specialty sets corresponding to drop units as they are straightforward to unload. Or, when you practice with a companion, it’s a lot simpler to carry out assisted or compelled reps with a machine making the machine excessive row an ideal possibility. The machine high row is an awesome alternative for training your back muscle tissue to failure for optimum muscle hypertrophy with these two combined. This limits the quantity of pressure your back muscles can contribute whereas placing your shoulders and elbows in a weak place. When wanting at the biomechanics, we’re going to make use of exercise comparisons once more. The landmine row (or T-bar row) is on our list of high three rows and is a perfect substitute for the cable row. Landmine rows afford a number of grip options; thus, you can target the same muscles because the seated row. The main difference between the cable row and the barbell row is the shortage of (or lower) loading of the decrease again. Whereas your lower again is still involved slightly in seated rows, it’s not on the same level as within the barbell row. Face pulls are another glorious various train that can be used as an alternative of chest supported rows. To perform this train, stand dealing with away from a cable machine with each arms gripping the handle attached to the pulley system at eye level or higher. Slowly return to starting position in a controlled method whereas preserving tension on the muscular tissues all through every rep. To perform a seated cable row, start by sitting on a bench together with your feet flat on the floor and your knees slightly bent. Grasp the deal with of the cable machine with both hands and pull it in the direction of you while maintaining your back straight. Make positive to maintain your elbows near your body as you pull in order to maximize muscle activation. Here are two ideas you can use immediately that can make a noticeable distinction the following time you do a row. These muscles aren’t just a single entity; they’re a strong group of deep muscles and tendons working from the bottom of your cranium down to your decrease again and sacrum. I’ll additionally breakdown the exercise step by step so you'll find a way to raise with confidence. I’m going to cowl two of crucial methods you presumably can change up your kind to execute a perfect Seated Cable Row every time. Get access to the most recent well being and health insights, tools and special provides to keep your profession shifting. For another variation, I additionally recommend the standing single arm cable row. This standing cable row variation offers you the option of working unilaterally–AKA specializing in just one side at a time. As you perform the seated row, you have to use a quantity of secondary muscular tissues as stabilizers. When performing again exercises, remember by no means to strain the decrease back. Exercises like seated rows and variations work the upper and center again, so check your kind should you really feel pressure in your decrease again. To do this model, you’ll want a seated cable machine with a straight-bar attachment. Maintain the bar along with your arms barely wider than shoulder-width apart. The cable row is an effective exercise for building your back muscle tissue and rising general upper-body power. The teres minor, teres major, and lats all contribute to overhead upper-body motions, similar to throwing and pulling. Begin by placing one knee on a bench or field while supporting yourself with one hand, making sure that both toes are firmly planted on the ground. Repeat for desired number of reps earlier than switching sides to finish all sets for each arms equally. If you would possibly be a type of individuals who can’t assist however use their legs or decrease backs throughout seated or bent-over rows, that is the exercise for you. Mendacity face down on a bench means your decrease again is faraway from the motion totally, so you’re left free to focus on your rear delts and upper back. Dumbbell bent over rows may additionally be used as an effective substitute for TRX rows since they work lots of the identical muscles, such as lats, traps, rhomboids, and biceps. The biceps muscle contains two parts -- the brachialis and biceps brachii. Their major action is elbow flexion, however in addition they perform shoulder flexion and wrist supination. The barbell row is a staple in most again exercises for a reason — it works! Bodybuilding legends and Mr. Olympia champs like Ronnie Coleman, Dorian Yates, and Lee Haney relied on this exercise to build a thick, wide again. Of Us that spend most of their days hunched over a computer or smartphone end up with poor posture. Back workouts that work the higher posterior muscle tissue throughout their full range of movement may help undo some of this harm. The rhomboid muscles are a group of muscular tissues in your upper back, between your spine and shoulder blades. This can be useful if you want to work your higher back with out loading your lower again. Something like 3–4 sets of barbell rows per exercise and 1–3 workouts per week is a good starting point. Later on, when you suppose you would possibly benefit from cranking up your coaching volume, you presumably can attempt adding a set per workout (or add a workout) and see what happens. If you’ve obtained particular objectives in mind similar to power or hypertrophy, program the motion with respect to your aim; both fewer reps with heavier weights, or extra reps with lighter weights. Pause for a count of one or two seconds, after which slowly reverse the movement back to the beginning position. Repeat for the desired quantity of reps. Remember to keep your spine straight throughout. To prepare, set the cable to one of the lowest rungs on the machine and place your toes and legs in the appropriate spaces so as to keep stability. Your knees ought to be barely bent and you want to be capable of grab the handle with outstretched arms. You need to be balancing out robust higher physique chest workouts with robust again workouts to strike that perfect upper body aesthetic balance. And that’s nothing to say about the accidents you’ll avoid should you hold your physique well-rounded in terms of improvement. Reverse cable crossovers are a wonderful posterior deltoid train. Not Like most free-weight rear delt movements, the target muscles are beneath virtually fixed tension, and it’s much more durable to use momentum to carry the weights. This all provides as a lot as a really effective and efficient method to practice your rear delts and higher again. Feel free to surf to my web site: steroid-usa ( xnrca.com - https://xnrca.com/groups/nolvadex-tamoxifen-citrate/ )

ответить

Гость16.03.2025

The synergy between sure muscles permits for more effective, cohesive exercises. Let’s delve into one of the best mixtures that maximize your push day potential. A strategic method to muscle pairing can considerably improve your progress. To effectively construct muscle, it’s important to prioritize recovery through enough sleep and proper nutrition. The overhead press has earned its place in any good push pull exercise routine by being probably the greatest exercises you can do to strengthen your higher body muscular tissues. In this text, you’ll discover the most effective push pull split and study how it can help you reach your health targets and build muscle and power quicker than you thought possible. Crafting your workout with effective muscle group pairings can dramatically impact your fitness journey. By concentrating on synergistic muscle tissue, you maximize gym time and spur development. Bear In Mind, balance is essential for physique symmetry and harm prevention. Refine your routine with these combos and unlock your full potential. Pairing push and pull muscle teams, like chest and again or biceps and triceps, helps preserve muscular steadiness. It prevents overuse accidents by training antagonistic muscles equally. This approach additionally helps improved posture and practical energy. In basic and for most lifters, though, beginning with a compound train where you'll find a way to move lots of weight is a good suggestion for both muscle energy and hypertrophy. That being stated, preliminary proof suggests combining compound and isolation workouts could be the best of each worlds and offer further advantages for more complete muscle growth. Certainly, most research exhibits that you become good at what you do. You have to squat if you'd like your squat to enhance in the lengthy term. You’ll get stronger by doing other leg workouts, but to maximise your power gains in the squat, you need to get into the squat rack. If you don’t have a particular purpose to train it, you have to cut it out of your program to leave room for extra environment friendly exercises. Being within the health club three days a week has some advantages and disadvantages. For most people, coaching a quantity of muscle groups in one training session is greatest. First off, there are 9 major muscle groups, when you rely abs and calves. Due To This Fact, to create probably the most optimal training plan you should train a number of muscle groups together. Attempt to decide to no less than three out of seven days a week for the best results. You ought to purpose to stimulate the various muscle groups with the proper workouts to get essentially the most out of a exercise session. Training specific muscle teams together helps guarantee balance during improvement. Avoid specializing in particular muscles over others, as this could result in overtraining and overdevelopment of these muscle tissue. An instance is when the legs are skinny and lack muscles, but the arm, back and shoulder muscle tissue are muscular and bulging. I will say though, if you train near failure, you'll be able to see nice leads to muscle development doing as many as 25 reps per set. The burn gets pretty gnarly, but I've used it in my own training and it works as nicely. Strengthening moves supposed for the chest embody incline chest press, pushups and incline chest press. Again exercises embrace seated row, lateral pull-down and pull-ups. Belly workouts could be conducted following the again and chest coaching or included into your workout routines. We went over this above, however if you wish to train four days per week, using a primary push/pull cut up works awesome to group the muscle tissue. For example, in a session, train one muscle group with  extra compound actions with heavier hundreds while using smaller accessory work or isolation movements with the other muscle group. Some individuals may even experience a loss of sex drive, insomnia, melancholy, lowered urge for food, and the listing goes on. We consider that everyone can optimize not only their athletic efficiency but their human potential. The means we believe we will optimize efficiency is through transparency, clinically effective doses, and clinically confirmed components with evidence-based outcomes. It’s necessary to focus on particular muscle groups to get the best outcomes and grow muscular tissues properly. Did you realize 85% of pro athletes use particular muscle group combos for better training? The 3-day break up workout is a giant win for those wanting to work out effectively in just three days. Working for opposing muscle groups on completely different days gives them time to relaxation and get well. Holman says they’re nice for a well-balanced and functional physique. If you’re having bother placing together a program of your personal, Holman suggests contacting a licensed trainer who may help information you into compiling an entire workout. Unlike with the popular "skull crusher" train, you want to lower the bar down as far below your head as you can. Doing so locations maximum stress on your triceps, together with the massive head, which makes up half the volume of the muscle. If, for some purpose, you can’t do leg presses, strive Smith machine squats as a substitute. Go as deep as you probably can with a full vary of motion, however to not the purpose where your butt lifts from the seat. As a outcome, coaching all these muscular tissues collectively is efficient and efficient. There isn’t an ideal or defined variety of days you should work out per week so lengthy as you're training each muscle group one to 2 times per week. As I mentioned above, progressively overloading and training with depth, which implies training near failure, is what drives muscle progress. There are some ways to go about creating a 6 day workout break up. A 6 day exercise cut up can contain coaching every muscle group as soon as, twice or even 3 times per week. There are a couple of good the purpose why these workout splits I listed above are considered excellent methods to get the most effective muscle building & energy gaining results for your self. My major standards right here is that the entire major muscles are worked out adequately every week, which means a enough quantity of units & reps so as to achieve our goals. This training combo is lots like coaching chest and biceps collectively. Your biceps aren’t directly involved in most shoulder exercises, so you’ll have the ability to prepare each muscle teams with maximum intensity. With this combo, you get to work two of the most popular muscle teams during the same workout. As an added benefit, your biceps aren’t immediately involved in the chest exercises, so they’ll be fresh and in a position to go, and you’ll have the ability to practice them with maximum depth. Now, above we went over some of the nuances with these however the fact stays these work very well. Again, you'll have the ability to pair this with a fifth coaching day focusing on weak factors, core, conditioning, or different areas of interest. There's a good probability you're making a massive mistake in the gym that's sabotaging your positive aspects; you are not utilizing a program! Planning your workouts to trace your progress is essentially the most powerful device and is definitely a necessity to make constant progress. As mentioned, yow will discover this pull exercise out there free of charge in the app or just click on here. You just need to begin the workout, add the weights you're utilizing in your first workout, and then try to beat them the subsequent time. Protein is doubtless one of the key vitamins for muscle growth, and getting sufficient protein is a simple method to get better training results. What you do outdoors of the fitness center can significantly influence your efficiency contained in the health club. Right Here are the 4 practices that you can do to use this time correctly. Download StrengthLog for free, maintain track of your weights and reps, and try to beat your previous numbers every exercise. Prioritize form and vary of motion as a substitute of using as much weight as attainable to get the maximum benefit from the leg press. There is no official definition of grip width for performing the close-grip bench press. Nevertheless, most research usually place the arms on the bar at 95–100% of the biacromial distance. I don’t suppose anybody really believes you probably can turn into a great powerlifter by solely coaching leg extensions as a substitute of squats. It should match individual anatomy, health levels, and personal targets closely. Whether Or Not aiming for muscle gain, energy, or endurance, efficient combinations of muscle groups can optimize each health club session. Optimization Methods are essential when planning your exercise routine. Understanding which muscle group combos to target collectively can maximize your efficiency. Including compound and isolation actions ensures a full-range growth. Compound exercises like deadlifts and chin-ups work multiple muscles. Isolation strikes like concentration curls give attention to only one muscle at a time. And particularly whether or not you should practice muscle teams as soon as a week, or multiple times in a 7 day interval. This technique divides exercises into classes that focus on muscles concerned in pushing movements and those involved in pulling actions. One Other boon of the standing cable chest fly is that it is simple to keep fixed tension on the muscular tissues all through the entire vary of movement. Nicely, that may be a tiny muscle, positioned underneath your pectoralis major. It originates from your high 2–4 ribs and inserts on the coracoid process on your scapula. Its primary features are to protract your scapula and rotate your scapula ahead. In terms of chest hypertrophy and energy coaching, the pectoralis minor is commonly negligible, and likewise often trained by comparable workouts as your pectoralis major anyway. If you are new to lifting weights, a three day, four day, and at most, 5 day workout split is usually better as it permits for enough recovery time. An glorious exercise for the complete physique should embrace exercises that target the most important muscle groups of the physique. It must also incorporate all seven motion patterns - squat, push, pull, hinge, lunge, rotate and carry. You probably already know that lifting weights may help you construct muscle and energy, but you will not be aware of the importance of figuring out completely different muscle groups together. When you work out, your muscles want time to get well between units. By working for different muscle groups collectively, you give each group the time it must recover whereas still getting a great workout. For example, you might do a set of chest presses followed by a set of bicep curls. However, you have hit a point where you simply want to preserve your progress. In this state of affairs, you can get away with coaching just 3 days per week. On the opposite hand, when you've been within the gym for a couple of years and nonetheless want to make significant positive aspects, you'll most likely need to extend your training frequency. In this situation, a full-body training split wouldn't be ideal. Coaching for power or muscle progress could have an result on your training cut up, specifically what muscle groups are worked together. Another popular training cut up for a 4-day training frequency is a push/pull cut up. This implies that there will not be coaching for 2 upper-body "pull" train for muscle groups on successive days or two upper-body "push" workouts for muscle groups on sequential days. Effective muscle group pairings include chest with triceps, back with biceps, and legs with shoulders. This ensures a balanced exercise, maximizes time efficiency, and allows muscular tissues to assist each other throughout exercise, resulting in a more practical power coaching session. This will be positive to overload a lot of muscles in your main working units. Over 4 days, full-body training turns into a a lot more strategic affair. RDLs transfer to all subject, court, and fight sports activities because the movement closely matches the force-generation patterns concerned in sprinting, leaping, and rotating. They’re additionally effective for building better-looking glutes and hamstrings. The dumbbell row focuses in your lats, traps, and rhomboids, increasing the thickness of your again. Following a well-designed plan is important for maximizing your strength training. By doing so, you presumably can preserve consistency and clarify progress. Building muscle and strength requires strategic planning, and your coaching break up is a vital facet of this technique. Workout splits differ in frequency, depth, and recovery demands. Push/Pull/Legs balances frequency and recovery well, whereas Bro Splits allow high-volume concentrate on individual muscle teams however with lower frequency. Full Body training is efficient for novices, however could limit muscle-specific focus in comparison with extra specialised splits. But let’s be real—tracking quantity, adjusting splits, and ensuring you’re progressing can get sophisticated. References: https://she8yin.com/bbs/board.php?bo_table=free&wr_id=14101 https://4989-4989.com/bbs/board.php?bo_table=free&wr_id=2457430 https://moneyandfinancedeals.uk/forum/profile/TaraParmle https://ysa.sa/nolvadex-tamoxifen-citrate/ http://xn--h49av3dk0kw7cv9jx6fz51a34c.kr/bbs/board.php?bo_table=qna&wr_id=142517 https://cop26.ecojesuit.com/question/stay-curious-and-keep-learning/ http://dsspace.co.kr/bbs/board.php?bo_table=free&wr_id=119177 http://carecall.co.kr/bbs/board.php?bo_table=free&wr_id=559835 https://trump.wiki/qtoa/index.php?qa=16&qa_1=human-growth-hormone-hgh-what-it-is-benefits-%26-side-effects http://ww.yeosunet.com/bbs/board.php?bo_table=free&wr_id=97777 http://xrkorea.kr/bbs/board.php?bo_table=free&wr_id=173228 https://tyeala.com/a-comprehensive-guide-to-post-cycle-therapy-for-hormone-and-metabolic-disorders/ http://kyeongsan.co.kr/bbs/board.php?bo_table=free&wr_id=489422 https://galerimu.org/understanding-human-growth-hormone-hgh/ https://infuline.co.kr/bbs/board.php?bo_table=free&wr_id=4859 http://www.jbnucri.com/bbs/board.php?bo_table=companylist&wr_id=261574

ответить

Гость26.03.2025

Other than acquiring BCAA’s from food, many individuals take BCAA supplements to be able to acquire larger, extra full dosages. Particularly for many who regularly have interaction in strenuous exercise, supplementation is necessary since greater quantities of aminos are needed for building and maintaining muscle mass. Create Creatine Gummies stand out with their spectacular 4.5 grams of creatine per serving, which is perfect for athletes in search of a high-dose complement. Right Here are our top picks based mostly on ingredients, effectiveness, taste, and price. Creatine monohydrate gummies are a comparatively new form of creatine supplement that has become more and more popular among males. One of the key benefits of creatine gummies is their ease and comfort of consumption. In Contrast To other forms of creatine, similar to powder or liquids, gummies don't require any mixing or measuring, making them an ideal option for males who are all the time on the go or have busy existence. Brand status is another important factor to think about when choosing a creatine monohydrate supplement for males. The complement trade is vast and numerous, with many manufacturers advertising their merchandise as the best in the marketplace. Due To This Fact, it is crucial to research the model and collect data on its popularity before purchasing a product. Thanks to its purity, this unflavored powder is third-party approved, making it especially excellent for the everyday exerciser working on energy, energy, and performance coaching. "It would be actually fascinating to see if creatine has extra of a long-term profit," stated Dr Desai. "For your average person taking creatine to boost their features in the gym, this can hopefully change their perception about what it may possibly assist them obtain," Dr Desai stated. Creatine is a naturally occurring compound which provides energy to muscular tissues. It is produced by the liver, pancreas and kidneys, and found in protein-rich foods. Not all supplements are created equal, and taking a low-quality creatine supplement may end up in adverse well being effects and suboptimal efficiency features. To make certain the purity and quality of a creatine complement, it's essential to do thorough analysis on the model and search for third-party testing and certification. Achieved a 10% increase in muscle dimension and power over six months by supplementing with creatine monohydrate, leading to improved physical efficiency. As a result, I’ve observed a drastic reduction in energy and muscle mass. I’m curious to strive creatine to see if it may be helpful for increasing my lean mass as I start to ramp up my workouts again. Our dietitians checked out general high quality, elements, and style to seek out the best creatine supplements. Creatine is a naturally occurring molecule produced by our bodies and located in meals like meat, fish, and eggs. It Is additionally available as a well-liked sports vitamin supplement generally known as creatine monohydrate. Maintain scrolling to explore our high picks of the most effective creatine supplements to shop this year. Our product recommendations are purely editorial, and whereas we could obtain free merchandise to test and evaluate, we solely suggest the merchandise we are most impressed by. We never let retailers or public relations contacts dictate our content material or product coverage, which is why you probably can trust us to give you reliable and unbiased product suggestions. eleven milligrams of zinc per day to help immune perform, wound healing, and reproductive well being. By doing so, one can gain insights into the effectiveness and user experience of the product. A complement could have excellent advertising and declare numerous benefits, however it's the experiences of the users that illustrate its actual performance. Person critiques may help you understand the purity, high quality, and efficacy of a product. Individuals ought to consider the next elements before buying a creatine complement. The company recommends taking 1 serving earlier than, throughout, or after a workout. A person can mix 1 scoop of the product in eight oz of water, juice, or a protein shake. Additionally, it accommodates just one ingredient, creatine monohydrate, and is appropriate for individuals who observe a vegan, keto, and gluten-free food regimen. But what components should you be looking for when buying creatine? In a model new examine published in Scientific Stories, researchers found that a single high dose of creatine considerably counteracted the cognitive decline attributable to sleep deprivation. Paul Kita is a Deputy Editor at Males's Well Being, the place he has lined food, cooking, vitamin, supplements, grooming, tech, travel, and fatherhood at the brand for more than 15 years. References: http://johance.site:13000/mabelatlas472 https://gitlab.webswipe.de/lorrinebusby23 http://nps.brightching.cn:3000/barbrawebre97 https://gitea.carmon.co.kr/mrichu12340153 https://gitea.manavik.one/darinzook6998 https://git.uspex-team.org/dollyhoag92847 http://repo.sprinta.com.br:3000/claritacoppola https://git.tissue.works/claritadobbins https://git.plevac.eu/antoniettanett http://share.pkbigdata.com/mohameddfo1057 http://share.pkbigdata.com/mohameddfo1057 https://git.daoyoucloud.com/hilda58l40859 http://gitea.wholelove.com.tw:3000/mickigodoy509 https://git.chainweaver.org.cn/monagij8471964 https://git.freesoftwareservers.com/ellaorlandi938 https://wagemaker.uk:3000/elmadeleon0280

ответить

Гость20.03.2025

You can also perform the barbell train variation, or use dumbbells as a substitute. However, the principal version of the chest press is the flat barbell bench press, which is used in competitive sport. The incline bench press and the flat bench press are both nice workout routines for constructing your chest and shoulder muscle tissue. Whereas they prepare the identical main muscle teams, there are nonetheless some variations. The Flat Dumbbell Bench Press is a staple exercise in strength coaching, targeting the pectoral muscle tissue with a movement that requires cautious attention to kind. The decline bench press emphasizes the decrease a half of your lower chest (which known as the sternocostal head). The term 'bench press' on its own will all the time refer to a flat bench press. There are 6 main foundational movements that should be skilled in health - Push, Pull, Squat, Lunge, Hinge, and Rotation. Often you’ll find a mounted bench, but they’re not as in style as the adjustable ones. The under are standard rep and cargo ranges for energy, strength, hypertrophy, and endurance. Back to chest development (as well as front delt and tricep development)... All in all, it’s great to do each or combine it up throughout your coaching cycles. Life Fit India offers top-quality gym tools on-line in India. No, the dumbbell bench press isn't dangerous if the athlete makes use of the correct form and lifts an acceptable quantity of weight. One of the primary advantages of the dumbbell bench press is the higher range of motion. To maximize this benefit, the load must be under your chest on the backside of the press. At the highest of the press, you want to convey the dumbbells collectively. Specifically, the barbell bench press is probably considered one of the Massive Three in aggressive powerlifting, alongside squats and deadlifts. This is because with squats, deadlifts and bench press, you might have a clear picture of overall total body strength. As such, the bench press is taken into account the last word upper physique train. Another difference is the muscular tissues, and more specifically, the pec fibers that each variation will help train. A large cause for utilizing flat, incline, and decline bench presses is they are often nice for biasing the totally different muscle fibers of the pec main. If you may be solely going to do one bench press exercise in your chest muscles, the flat barbell bench press might be the better selection. It works both your higher, middle, and decrease pecs in an extended range of movement, and is proven efficient for constructing a big chest. Whether Or Not you're a newbie or an experienced lifter, mastering the right type and approach is essential for maximizing your results and minimizing the danger of harm. The flat bench press exercise and its variations are fundamental to constructing energy, dimension, and functionality in your higher body. By incorporating different workouts, specializing in type, and following a structured routine, you possibly can obtain spectacular outcomes. Whether Or Not you’re a newbie or an advanced lifter, the flat bench provides infinite potentialities to progress and problem your self. In bodybuilding the flat bench dumbbell press is very important for full growth of the chest, especially the center part and anterior shoulder joint muscle tissue. It is an assistive train for the triceps and serratus anterior. This hybridization ensures optimal efficiency and mitigates damage threat, making a well-rounded athlete. If you find yourself straining towards the end of a set, ask a good friend to spot you as you lift. This will let you finish your set without altering the motion. If you discover yourself over-arching your back from the get-go, select a lighter set of dumbbells. When you're fatigued towards the end of a set or should you're making an attempt to lift extra weight than you should, you might find yourself straining and over-arching your back to try to drive the dumbbells upward. When you pace by way of a motion like this, you find yourself dropping the target focus for the exercise, permitting other muscle teams and momentum that will assist you complete the transfer. This might not appear to be a big deal, nevertheless it finally ends up decreasing the effectiveness of your exercise, making it harder to see the improvements you wish to see. When it involves dumbbells, they are most commonly done because people don’t have entry to a bench. Some studies present that dumbbells activate the pecs higher than barbell bench press. Nevertheless, what the barbell may lack in activation it makes up for it in complete load. If you’re looking to build size and definition in your upper chest, the incline dumbbell press is a great alternative. Nonetheless, if you’re excited about maximizing strength gains or concentrating on all portions of your pectorals, the flat bench press is a better option. Additionally often recognized as the dumbbell flat bench press or the dumbbell chest press, the dumbbell bench press is an upper physique exercise that primarily targets your chest and pectoral muscular tissues. It has the extra good factor about working your arms and shoulders as nicely. Understanding the mechanics of the flat dumbbell bench press is essential for reaping its advantages. Proper respiratory patterns and lifting tempo are essential for maximizing the efficacy of the Flat Dumbbell Press. Inhale as you decrease the dumbbells, preserving the movement regular and unhurried. This not only helps in stabilizing the core but in addition ensures a rhythm that can enhance focus and power technology all through the lift. The larger the angle, the extra the exercise will have interaction the shoulders. After these 2 weeks, you can start to use progressive overload by lifting heavier dumbbells and lowering reps. Let’s clarify- it’s okay if you are a skinny newbie to carry light and in excessive rep ranges of 15+ per set if you first begin training. They get shoulder ache from flat benching however appear to tolerate incline benching properly. Most Likely as a outcome of a more efficient pressing angle in which more of your chest muscle fibers may help. Another issue could be the marginally shorter vary of motion of the flat bench press. The dumbbell press offers a better range of motion than the barbell bench press. This makes it great for both newbies and experienced lifters. Muscle growth is the target of bodybuilders, but everybody can benefit from muscle mass, which declines with age. However, if you need to gain sheer strength, compete in a powerlifting meet, or have more power & explosiveness on the sector, a flat bench press is the method in which to go. Whether you’re an athlete or not, it’s a good idea to include both bench press variations into your routine. They may goal the identical muscle teams, but they every supply distinctive advantages. All in all, the flat bench press would all the time be thought-about a main lift, not an assistance lift like incline or decline bench presses may be relying on the program. We will go over programming bench press into your routine later on this guide. The bench press performs an important role in weightlifting, bodybuilding, and powerlifting as it is one of several staple compound exercises. Its simplicity and effectiveness make it a staple in gyms worldwide. In this comprehensive guide, we’ll explore flat bench exercises, the muscles they target, advantages, variations, widespread mistakes, and tricks to maximize your results. None of this means the barbell bench press is a nasty train, however doing bench press with dumbbells gets around all of those drawbacks. In addition, adding dumbbell bench presses to your exercises will enhance exercise selection. Research tell us that variety is just as necessary as, units, reps, and weight for constructing muscle and energy (1). The best exercise for you is dependent upon your particular person targets and abilities. Set up your dream house health club at present with our wide range of health gear. Your hand grip must be overhand with the thumbs placed under the bar and across the top of the fingers. Do Not place your thumbs behind the bar or locked beneath the fingers. Athletic Insight Sports Activities Psychology and Train Organization was established in 1999, serving as a hub for sports psychology, train, and dieting. Moreover, prioritize post-workout recovery by incorporating stretching, foam rolling, and high quality sleep into your routine. Correcting these errors is not going to solely enhance your form but in addition maximize the effectiveness of the exercise. Performing the exercise incorrectly can result in accidents to the pectorals or shoulders. Using an extreme amount of weight can tear the pectoralis major muscular tissues or overload the shoulders and damage the joint. To stop injury, lifters want to make use of correct form and only use as a lot weight as they will safely handle. Most of the injuries stem from utilizing an excessive amount of weight or poor type. It’s a platform for numerous workout routines utilizing dumbbells, resistance bands, or bodyweight. By incorporating variations of the flat bench press, you'll find a way to target particular areas of those muscle tissue for a well-rounded chest exercise. Nevertheless, some key differences between the flat and incline bench press will allow you to decide which one is better on your goals. For power, persist with decrease reps and higher weights on the bench press. Contrastingly, dumbbell presses with average weights and better reps form and tone muscular tissues. Embrace unilateral presses to deal with imbalances and improve core engagement. Rotating them can emphasize completely different components of the pectoral muscle tissue. Guarantee elbows type a 45-degree angle with the physique to maximize positive aspects and safeguard joints. "Executing these lifts with precision greatly influenced my muscular improvement," shares John Doe, bodybuilding champion. While the Smith machine offers stability, it may not have interaction stabilizer muscular tissues as effectively as free weights. Dumbbell presses require extra balance and coordination, probably main to better muscle improvement and useful power. By studying the proper form and using it in your workouts, you will unlock your higher body’s full potential. Bear In Mind to heat up, progress progressively, and prioritize security for the best results. Hold your head flat on the bench and feet flat on the floor for stability, but do not push your head into the bench to help the lift—firm up the neck muscular tissues as an alternative. Opposite to some weightlifting security recommendation, you probably can "lock out" your elbows when doing a bench press. The key to making this motion secure is to not lock your elbows abruptly or explosively. All 6 are equally very important, however right now we'll simply focus on push, and thus, bench press, as BENCH PRESS is the KING of PUSH. In order to excel on this essential motion sample, it’s necessary to learn every little thing you presumably can about it. There isn’t a definitive rule, but some suggest performing the incline press first as a result of it’s tougher. Starting with the harder train can ensure maximum effort is applied when you’re freshest. So, when selecting a weight load, you might be essentially catering to your energy within the backside range of the movement. With partial reps, you're catering to the highest range solely, so you'll be able to go heavier. Lifting weights is not all about your muscular tissues, it’s about your bones too! Lifting weights is nice on your musculoskeletal system as an entire. The incline press also hits the anterior head of the deltoid muscle of the shoulders or the entrance part of your shoulder. The guillotine bench press works the identical muscle tissue as any bench press (chest, shoulders, triceps). Nevertheless, as a result of distinctive path of the bar and the best way the elbows are flared, you'll be minimizing the anterior deltoids and maximizing your upper chest (clavicular head) significantly. In fact, some EMG research actually present it’s higher than any other bench press for total pec major activation. The solely concern is, it’s extra harmful considering you are reducing the bar to your neck and could be more durable on the shoulders since you elbows are flared. Widespread mistakes embody utilizing a really wide arm path and pressing the dumbbells straight up and down, which can lead to shoulder pressure. It’s essential to maintain proper form by maintaining the elbows barely tucked and following a natural arc in the course of the press. The quantity of weight that you need to bench press depends on a number of factors, including your health stage, measurement and build, lifting expertise, and targets. For best outcomes, make positive to perform bench presses on nonconsecutive days so that your muscles have a chance to completely recover. Yes, many contemplate the dumbbell bench press an essential weight lifting train. References: https://canvas.instructure.com/eportfolios/3616707/entries/13351166 https://notes.io/wKBRN https://wells-munck.hubstack.net/testosterone-replacement-therapy-trt-injections-patches-and-gels https://www.instapaper.com/p/16022889 https://www.google.com.pk/url?q=https://jbhnews.com https://www.google.com.sb/url?q=https://jbhnews.com https://intensedebate.com/people/flarechin6 https://www.blurb.com/user/flarewallet4 https://www.webwiki.com/jbhnews.com https://images.google.bg/url?q=https://jbhnews.com https://output.jsbin.com/mapucigaja/ https://lovebookmark.win/story.php?title=anabolic-basics-for-beginners-the-guide https://jsfiddle.net/celerygrade9/wf6rbgxn/ https://holmgaardbilde8.livejournal.com/profile https://doodleordie.com/profile/baythumb2 https://forbes-petersson-2.hubstack.net/wegovy-side-effects-common-severe-long-term

Страницы

Добавить отзыв

Задать вопрос по товару

17405 Coloplast Alterna Калоприемник закрытый, непрозрачный, с фильтром в/о 10-70м

Пн		c 10⁰⁰ до 18⁰⁰
Вт
Ср
Чт
Пт
Сб		с 10⁰⁰ до 17⁰⁰

Обратный звонок

Каталог товаров

Каталог брендов

Доставка

Оплата

5787 17405 Coloplast Alterna Калоприемник закрытый, непрозрачный, с фильтром в/о 10-70м

Отзывы о товаре

Страницы

Добавить отзыв

Задать вопрос по товару

Сопутствующие товары

ASTOMMED.ru рассылка

Режим работы

Навигация

Обратный звонок

Форма поиска

Каталог товаров

Каталог брендов

Доставка

Оплата

Вы здесь

5787 17405 Coloplast Alterna Калоприемник закрытый, непрозрачный, с фильтром в/о 10-70м

Отзывы о товаре

Страницы

Добавить отзыв

Задать вопрос по товару

Сопутствующие товары

Вход в аккаунт

ASTOMMED.ru рассылка

Режим работы

Навигация

Полезно знать