Interior CS Fred Matiangi has demanded an apology from Standard media group over a defamatory story that links him to an illicit affair with a woman in church choir.
The demand letter was issued by interior spokesman Mwenda Njoka, see below:
Could this allegation be reason why the CS has gone mute lately, he has said a word on the raging issue of violent crime in Nairobi CBD leaving it to Governor Sonko. The governor has been fire fighting a national government function, security is not devolved function thus should be handled by Interior CS.
Elsewhere Kahawa Tungu blog reorts that bad ass blogger Cyprian Nyakundi is in trouble for exposing Matiangi’s name as the person reffered to the story by Standard Newspaper:
Here is how Kahawa Tungu reported:
Cyprian Nyakundi is in trouble with CS Internal Security, Fred Matiang’i after he published a post on his social media pages defaming him.
Nyakundi says that the ‘vocal minister’ had 10 CID officers raid a ‘residential area where his family resides in a convoy of three cars.’
One of the cars, Nyakundi says is: REG No. KBZ 921C.
The defamatory article was initially published by the Standard under the title ‘Vocal Minister in illicit affair with choir girl.’ The description, the blogger said fit that of the CS.
He then coined his own title that read: ”Matiang’i Buys for his side-b@t@h a house.”
Apparently, Matiang’i has been in a steamy affair with a church girl who he has bought a house in the city.
The girl, Kenya Live reports is a member of the Parklands Seventh Day Adventist where the CS is a church elder.
Word has it that the affair has been in play for the longest time but only came to light after the minister’s wife got wind of it. The wife, who the CS has successfully kept from the limelight confronted the girl’s mother.
The choir girl did not deny having a spicy relationship with the CS who also doubles up as the acting CS for Education.
Matiang’i has allegedly been ducking calls from church elders who after learning of the affair were beyond shocked.
Read: So Women Are Materialistic? It Is ‘Boy-Child’s’ Fault
The CS has not been attending mass after his ‘side piece’ aired their dirty linen. It has been one excuse after another, it has been said.
But his affair is not a secret in the political circle with some wondering how he has managed to keep it under wraps.
Unlike the usual bench press, the narrower grip places a heightened emphasis
on the triceps while still recruiting the chest and shoulders.
This makes it an excellent motion for athletes trying to improve
lockout strength, bodybuilders aiming for outlined
arms, and fitness enthusiasts seeking well-rounded urgent energy.
Skilled athletes will often carry out compound exercises such because the shut grip bench press as it relates
to their sporting necessities. For example in rugby or
wrestling, you’ll need to often push heavy opponents away from you.
This requires your entire body to have the flexibility to supply and
exhibit force, which is precisely what you coaching
when performing the close grip bench press. The close-grip dumbbell bench press is a well-liked variation of the dumbbell bench press.
Nevertheless, many lifters really feel ache and discomfort of their wrist and forearm as a result of a totally
supinated grip on a regular barbell. Many bodybuilders have relied on the standard barbell curl for decades to strengthen their biceps.
The shut grip standing barbell curl has some distinct benefits over the wide-grip
standing barbell curl that you simply may not have thought-about.
The first issue most run into is the method to carry the
barbell correctly on the anterior torso. Additionally, many
athletes aren’t ready for the demands placed on the trunk
and backbone, contemplating the significance of correct brace and posture when performing the
entrance squat. The entrance squat will help improve the strength of the again and trunk, and the motion may even drive athletes to brace appropriately and
implement strict kind. In Distinction To the back squat, the place the
trunk can help mitigate spinal flexion, athletes can solely tolerate so much
spinal flexion during the lift before they lose control of the barbell.
First of all, all Kabuki products carry a premium aura that
can be rivaled solely by Eleiko and the Swedes don’t
have a multi-grip barbell in their portfolio. Assume about it
like this – should you did a dumbbell bench press and changed the width of the motion, the angle between your pure grip and your physique axis would improve as you
progress outwards (see image below). After 30 hours of analysis and testing 40 multi-grip barbells, I’d
advocate the Bells of Steel Arch Nemesis as the highest value finest multi-grip barbell for most individuals.
Lower the bar evenly and in a managed manner above your chest.
Don’t flare your elbows out too much or press them too close to your physique.
Lengthen your arms straight up and grip the barbell about shoulder
width apart. A good rule of thumb is to keep your grip width round shoulder width.
Though the wide grip bench press is a coveted lift by gym goers and aggressive athletes
alike, the close-grip bench press can also be a great power and muscle builder.
Nevertheless, it does include an essential limitation that might be extra important to some lifters and not
as important to others. No worries.The dumbbell shut grip bench press is the variation for you!
Load up two dumbbells with palms dealing with in path of each other and proceed to lower them to the underside of your chest.Pause for one second before powering the weights again up.
The slender grip locations many of the workload on the triceps for max muscle
growth.
Take round 15 minutes to determine a heavy 3rm, giving your self ample time
for restoration between your heavy makes an attempt.
Your triceps make up approximately two-thirds of
your upper arm mass, meaning they play a significant position in arm measurement and power.
Sturdy triceps contribute to higher performance in urgent exercises, such because the
bench press, overhead press, and dips. This is one other brilliant bench press variation to construct your
higher physique. There’s much less stability with the
dumbbell variation vs a barbell bench press which outcomes in more activation of stabilisation muscular tissues.
Moreover, there’s extra flexibility for the wrists which could be
helpful for these looking to defend this joint. The most notable good
thing about the close-grip press is that you
simply overload and strengthen your triceps, resulting in extra growth and improved lockout power.
Whether Or Not you’re a beginner aiming
to add variety to your workout or an advanced lifter seeking to fine-tune your technique, this article is your ticket to elevating your Bench Press efficiency.
I’ve already mentioned Barbell Shrugs a few occasions so it shouldn’t be a shock to see it listed right here as a variation. In this information, I will educate you the way to properly do Snatch Grip
Shrugs, clarify what muscle tissue they work and provide
you with a few variations. 3) Incorporate your personal variations of these recommendations to repeatedly modify your grip width, which will maintain your
muscle tissue stimulated for gains. When finished, decrease the weights to your
chest and repeat the movement.
Stand perpendicular to the landmine setup, hold your elbow near your torso, and
curl across your body. The blended grip curl combines an overhand and underhand grip, with one hand supinated and the other pronated, making a problem for both the forearm flexors and extensors.
This variation requires less weight than a regular curl
however doubles the reps to coach both sides evenly.
This is the place an exercise such because the entrance squat enters
the equation. When looking for to enhance squat energy via particular workout routines,
a motion such as the front squat is smart to utilize first.
With this variation, we can bias in direction of the anterior chain whereas keeping the
motor sample the identical as the competition raise.
The close-grip bench press is certainly one of my favourite urgent variations when my lockout is struggling or I just want a break from the
normal barbell bench. Actually, I feel like a lot of
lifters overlook in regards to the close-grip press and the way nice it
may be. The setup for an in depth grip bench press is very related to
that of an everyday bench press with slight changes to the placement of your
palms. One profit to including shut grip bench work, particularly
for powerlifters, is that you could easily transition from common to close grip bench press with
none additional set up or tools. A lesser recognized good thing about the close grip bench press is a
larger activation of the higher chest area, as decided by Barnett et.
If you wrestle with locking out your elbows at the end of
the bench press (including incline or decline bench), you could
benefit from adding shut grip bench press into your program.
The shut grip bench press was included in my article on the Greatest Bench Press
Variations.
This not solely leads to stronger triceps but also contributes to your general higher body power and performance.
Monday is laughingly usually referred to as National Bench Press Day, and a lot of health fanatics like starting their coaching week with this traditional barbell transfer.
For maximum positive aspects, incorporate high reps and explosive movements,
like snatch grip high pulls, into your accent work. Be cautious to keep away from
excessive momentum or jerking of the weight, and hold your head from jutting ahead excessively, which may compromise your neck.
Lastly, including a pause at the prime of the motion may help you enhance the mind-muscle connection.
Not only does a stronger higher back improve your total
energy and athleticism, but it additionally helps with different
lifts. The barbell shrug, in particular, is a compound exercise that
can ship spectacular positive aspects in a short period of time.
For beginners, it is important to start with lighter
weights and focus on mastering the essential movement.
One modification is to carry out the exercise with dumbbells
as a substitute of a barbell. This permits for a larger range of
motion and helps improve stability and control. You can nonetheless load this up heavy, but it’s
not going to be the identical as your one rep max on a conventional bench press.
This will allow you to master the shape and position along
with your elbows closer to your body, so that you don’t have any shoulder ache.
Utilizing a wider grip or switching to a different exercise,
such because the dips or push-ups, could additionally be a better choice for these people.
Compound exercises, such because the close grip bench
press are an environment friendly use of your time.
By performing this exercise you will train extra muscular tissues
and construct extra energy in much less time as extra muscle tissue are integrated.
The close-grip bench press for chest variations works out the identical muscles as the close-grip bench press but could contain completely different tools, movements, and physique positions.
You could must perform a variation of the close-grip bench press should you don’t have or don’t
need to use a barbell or bench. Moreover, proper form
will ensure you get essentially the most out of the close-grip bench press, building
up your triceps, which can be underdeveloped compared
to your shoulders.
If your kind will get sloppy and you’re simply trying to
push heavy weight, you’re leaving gains on the table. If you have to,
focus on your mind-muscle connection to help sluggish
your actions down. Think of it this fashion, would you
want to take your automotive to 5 different outlets in in the future to handle every half one at a time?
Positive, every specialist will doubtless
do a wonderful job, however who desires to spend that type of time when you probably can take it to a one-stop shop to handle
every little thing directly. The close grip bench press is
the train model of a one-stop automotive restore store.
We are, of course, speaking concerning the triceps, which is actually the biggest of your higher arm muscular tissues.
It doesn’t target the heads of our triceps
equally; it’s simply pretty a lot as good for bulking up our shoulders, and it’s
probably the greatest exercises for our higher chests.
Maybe most of all, it’s one of many very best help lifts
for powerlifters who are making an attempt to extend their bench
press 1-rep max. The close-grip bench press isn’t precisely an advanced model of the
barbell bench press, however it’s certainly a extra specialised variation. It’s an even bigger compound carry that’s a bit extra intuitive to be
taught, and it’ll do a greater job of stimulating your entire chest as nicely
as your shoulders, upper chest, and triceps. To get probably the most out of this exercise,
it’s important to do the correct exercise
approach. Correct kind and starting position will make positive that your exercise is effectively carried out and will scale back your risk
of damage.
The second common mistake with the motion is attempting to lift too much weight.
Often, trainees carry the same load as they do for the basic bench press and must shorten their
range of motion to compensate. We recommend beginning
with 50 to 60 p.c of your bench press working weight and specializing in proper
method. The muscle’s major perform is to stabilize the shoulder joint,
and the anterior deltoid head assists the chest and triceps with
urgent the weight. While a close-grip press puts much less
strain in your shoulders, it’s still potential to injure them.
Using correct close-grip bench press techniques, like a
slow and steady descent, might help prevent injuries. Good grip energy is necessary to perform the close-grip bench press properly,
as you can’t rely on your shoulder power as
much.
Altering your grip on the barbell curl shifts the main target to the often-neglected forearm extensors, serving
to construct each measurement and power. The barbell reverse curl targets these smaller extensor muscle
tissue and the brachialis—a vital muscle beneath the biceps that enhances total upper arm
thickness and definition. With this variation, maintain your wrists
straight, management the decreasing, and keep away from momentum.
Our triceps are the primary muscle group involved
within the close-grip bench press (1). The muscle covers the rear of
our upper arms, and its main operate is elbow extension (straightening of the arm), which occurs as we press the barbell from the bottom (2).
As briefly talked about above, a more in-depth grip
on the bar puts the triceps at a mechanical benefit, forcing the muscle to supply many of the drive necessary to maneuver the burden.
And as a end result of compound actions are so energy-demanding, there are only
so many units you could do. Barbells bench press is great for building higher muscle and energy however
it’s tough on the wrist, elbow, and shoulder joints.
This makes it doubly necessary to heat up completely for this
lift.
Anecdotally, I’ve always discovered that my bench press and barbell shoulder press enhance very well with more constant
heavy close-grip bench pressing. The capacity to bias the tris
with the close-grip bench press has a great performance
carryover to these workouts. Lockie et al. beneficial close grip bench press to be utilized by athletes who require explosive higher body force whereas preserving
the elbows close to the body. Performing a close-grip bench press is an efficient way to
add selection to the higher body and push muscles.
Athletes using close push actions as in football, basketball, or rugby especially profit
from this type of sports-specific exercise. These things are each actually subtle variations by means
of the burden that can be lifted, and most people
discover that they will close-grip inside 90% of their
normal bench grip.
The barbell shrug is a compound train that targets several muscle groups in your higher again and shoulders.
At the highest of the record is the trapezius muscle, which is liable for supporting your posture, permitting movement of the
pinnacle, and retracting, elevating, and miserable the shoulders and scapula.
If you’re looking to take benefit of your Barbell Shrugs, there are a couple
of ideas that you should keep in mind. One of an important
ideas is to lean forward slightly, as this might help you’re feeling the motion in your traps more.
Additionally, it’s necessary to control the descent
of the barbell to maximise the time beneath tension for muscle growth and
avoid damage. Incorporating the barbell seated close-grip concentration curl
into your exercise routine can present quite a lot of benefits,
together with improved arm power and enhanced grip capabilities.
Even although the close grip bench press is stuffed with benefits and is an actual diamond within the rough, we understand it could not
work for everyone.
Prepare to maximise your strength with our exclusive 13-week
power coaching program. Snatch Grip Shrugs is a little-used variation aside from probably Olympic weightlifters.
Barbell Shrugs are top-of-the-line exercises for concentrating on the higher traps.
The higher traps play a important role in strengthening and supporting the neck space.
Whether Or Not you’re chasing measurement, power, or
definition, these workouts will become your new favorites.
The close grip bench press is a good train for anybody who needs to build sturdy triceps and improve their bench press.
It is also an excellent option for folks with shoulder issues, as it may
possibly help reduce stress on the shoulders.
Nevertheless, it is essential to notice that the shut grip bench press
does not work the chest as a lot because the common bench press.
The close-grip bench is maybe the commonest assistance train for the bench press –
an assistance train being outlined as a variation of the fundamental
exercise. In this case, it is a full range of movement bench press with a narrower grip than used within the aggressive model of the motion,
much like a stiff-legged deadlift or a low-box squat.
To goal both your upper and inside chest muscle tissue simultaneously,
do the shut grip dumbbell presses on an incline bench. To get essentially the most out of this movement, you should experiment with with a beginning position at angles from 15 to 45-degrees.
To summarize, assume a standing place with the bar in front of your physique, inhale, and grab the bar
with a double overhand grip. Contract the traps to elevate the shoulders, squeeze onerous
at the prime, and slowly decrease the bar again to the starting
place. By following these instructions, you possibly can carry out
the barbell shrug train with correct kind and maximize your
positive aspects.
The bench is about to a decline angle on this variation, usually between 15 and 30 degrees.
I’m Avi Silverberg and this is the place the
place my friends and I nerd out about powerlifting
technique. On this weblog we share all the issues we want we knew
when getting started.
This makes the close-grip bench press one of the best possible lifts for constructing larger shoulders.
In reality, it could be even better than the incline bench press and overhead press for bulking up
our front delts. What’s fascinating is that the close-grip
bench press challenges your upper chest and shoulders at lengthy muscle lengths—in a completely stretched position—which is
good for stimulating muscle development. That might, speculatively,
make it higher than the incline bench press for bulking up your
shoulders and higher chest. After all, the incline
bench press cuts out the very backside of the range of movement on the bench press, failing to offer us a lot of a stretch.
Whereas it’s tempting to load the barbell with
heavy weights to accelerate muscle growth, starting with heavy bench pressing can lead
to a breakdown in technique and increase the chance of harm.
References:
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