Govt pathologist Johansen Oduor currently at city mortuary conducting post Morten on 18 bodies under supervision of IPoa, Imlu, family reps and NASA legal team.
Findings reveal all died of gun shot wounds.
This contradicts earlier police statement that the 18 died as a result of mob justice
NASA has bought a whole page that is run in the Standard today Friday 24th November.
Gabriel oguda adds;
I have said this before, and I will say it again.
Raila Odinga is not the president of Kenya. He neither commands a standing army neither can he order around the Inspector General of Police.
The person in charge of protecting your life and property is Uhuru Muigai Kenyatta. If your business is razed down by protesting arsonists or your pelvic bone shattered by a police bullet, it is to Uhuru Kenyatta you are supposed to run to for intervention. He took an oath to be your first line of defense when criminals come charging at you, whoever you are, NASA or Jubilee, if anyone threatens your very existence, you know where the Office of the President is, and you are supposed to take the occupant of that office to task.
What that means is that Uhuru Kenyatta is not supposed to be the President of Kikuyus and Kalenjin alone. He is not supposed to insult Luos and Kambas in his speech. Whatever Uhuru Kenyatta does, however provoked he is, he should always remember that he is the father figure this country is looking up to.
In your house, if you have a house, there has never been two Household Heads. Even when we collect census data, there is a specific questionnaire that is supposed to be filled by only the Household Head. If you went to collect data from a Household and you found the Head missing, that questionnaire is supposed to come back blank, it doesn’t matter how muscular or brainy the other people in the household are, if the Household Head is absent, the rule is the questionnaire meant for the Household Head comes back without being filled.
That position is not a joke. Being a household’s breadwinner is not child’s play. When the household is broke you are supposed to step up and go look for resources, from wherever you can find them and come back and feed your family. When one of your children is last in class and the other is number one, a household head is not supposed to show open favoritism to the sharp chap. They did not apply to be born by you, and intelligence is genetically acquired so the stupidity must have come from either of your two genes.
Any household head who treats a section of his children differently from others is anchoring the future of his home on quicksand and it is just a matter of time before the discriminated children raise their hand up and demand to be treated with respect. This is how most homes in this country are run, this is how Kenya is currently run.
The primary role of government, any government, is to protect life and property. It is written in the constitution, you can go read it for yourself. There is no NASA constitution neither is there a Jubilee constitution – we have the Constitution of the Republic of Kenya.
Any government doing its duty of protecting life and property must, as a matter of principle, do so without tribal-political affiliation. If you are a Kikuyu police officer sent to Madiany, in Uyoma, Siaya County, to protect businesses and lives, you must do so, without carrying the ethno-political stereotypes airheaded Kikuyus have for Luos, and the same applies to a Luo cop keeping vigil in Ngarariga, in Limuru, Kiambu County.
Nairobi is no longer a cosmopolitan urban center. What we saw yesterday does not even qualify it to be called a city. This thing Mike Sonko claims to be Governing is a just an overgrown tribal village full with people who went to school to learn how to hate each other intelligently. Tribes repel each other in this city better than a mosquito-repellent-jelly does to mosquitoes. If UNESCO were to scout for the world’s headquarters of tribal bigotry, Nairobi would win the contest without opposition.
The government have also joined in this stupidity. You have police officers taking tribal-political positions even while discharging crowd-control duties. An opposition protester is overwhelmed by teargas and runs to the police for cover, only for him to hear the police officers conversing in Spanish and clobbering him back to the epicenter of mayhem.
That Luhya chap who died in the hands of Mungiki ruffians did so because the police who were supposed to help him sided with the Mungiki chaps whom they shared a violent ideology with. When those paid by our taxes to protect life and property decide to take ethno-political sides, the rule of law becomes the rule of the jungle, and every man has no choice but to turn themselves into animals in order to survive.
The good news is that the rubicon has already been crossed. The bad news is that the police have taken sides, and the masses have taken notes.
It’s all systems go.
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To activate the upper chest muscle, you’ll need to choose
the right angle. Although it would look easy, there are
widespread pitfalls which are all too simple to make.
Utilizing too much weight, utilizing the incorrect angle,
and utilizing the inaccurate form can negatively impression your lift and improve the prospect
of damage. The movement is similar to the DB incline press, except you use
a barbell positioned in both hands a bit greater than shoulder width
distance. There are several exercise variations you’ll have the ability
to incorporate into your routine to add selection or modify muscle fiber activation. If you favored this
article, you’d love our muscle-building newsletter.
The bench press clearly does a fantastic job of constructing these muscular tissues.
Moreover, it does so in an environment friendly manner.
The hammer chest press takes a little stress off the shoulders while emphasizing the inner and decrease
pec major.
A sturdy core provides stability through the press. Tighten your abs
as you raise to take care of stability and defend your decrease back.
Slow, controlled reps activate more muscle fibers and reduce the chance of injury.
Free weights, however, will strengthen and develop many small stabilizer muscle tissue.
That’s because you are using much less muscle to lift the load when you’re on an incline.
Using dumbbells ensures either side of the physique are equally as robust.
You can even change the emphasis from the chest to the shoulders by adjusting the incline, or make it
extra tricep-dominant by preserving your elbows tight.
The finest method to get better at balancing the bar is to practice it by
benching free weights. Your stabilizing
muscle tissue can’t get stronger if you rely on a machine try this work each
workout. Stay away from machines and Bench Press
free weights. They’re more effective and safer on your shoulders.
The bar will crush your abs, can tear a blood vessel inside
and kill you. You can try to tilt the bar to at least one facet so the plates slides off.
But this only works should you didn’t put collars on. With a heavy, collared bar your only possibility is to yell and hope anyone helps earlier than the bar kills
you.
The bench press isn’t the top all be all chest
train. You don’t must force your self to do it if you discover it’s just not
a good match for your body. When you forcefully press your back into the bench, the shoulders will roll forward.
As An Alternative, concentrate on sustaining the
natural arch with out adjusting it. If you’re
straining at the end of your reps, it’s helpful to have a friend spot you whilst
you lift.
Paying attention to the velocity or tempo of the lift will assist you to concentrate on the entire motion high quality of your repetitions, NOT the
amount. The aim is to create a straight vertical bar path but that doesn’t necessarily mean straight
up and down. In other words, a straight diagonal bar path.
Now if you lift off, you’ll have a totally supported bar as a outcome of your forearm is
instantly underneath the weight. This will put your shoulders in a better position, correcting the place of the elbows
through the descent, and reducing the risk of shoulder impingement.
It’s just like the 180kg/400lb Bench Presser hitting a 18kg/40lb PR overnight.
You usually hear they hit a small PR of solely 2.5kg/5lb.
It’s like you adding 1kg/2.5lb to a 100kg/220lb Bench Press.
To truly improve testosterone whereas exercising,
you have to accompany it with a solid food regimen and
pre-and post-workout power shakes. These will help to
extend the quantity of testosterone your body releases whereas exercising and build muscle sooner.
The muscle tissue involved in a seated dumbbell press are
as follows. Doing your whole weightlifting workout routines in a careful
and methodical way can actually give you the outcomes you’re on the lookout for.
There is no level rushing by way of your workout simply to
get them over with. Spend an excellent period of time on each particular exercise to get the results you need.
Don’t drop the bar from the uprights to your
mid-chest. The bar should begin over your shoulders for correct stability and power.
Decreasing the bar from behind your shoulders is unsafe.
It makes the load more durable to hold, as if doing pullovers.
Move the bar over your shoulders before you decrease it.
Standard dumbbell bench press form requires an athlete to have a slight arch.
Arching your again too much can hurt your lower again. The first section of the dumbbell bench press will set you up for fulfillment.
And hey, it’s not your fault as a outcome of
there are such a lot of places in the raise that bench
pressers can go mistaken, especially if you’re using heavy
bench press weight. Take a look at your forearms at the backside place,
and document your self from the entrance and facet view to double verify that they’re aligned.
Once you nail this down, you must notice considerably more pressure placed on your
chest somewhat than on other muscle groups (e.g. shoulders or triceps).
Then move the bar horizontally from above your shoulders to
your Energy Rack. Don’t purpose for the uprights or you could miss them.
Goal for the vertical parts of your Energy
Rack.
The Barbell Decline Wide Grip Press is a superb complementary or various exercise to the Dumbbell Bench Press.
This exercise works the muscular tissues of the chest, shoulders, and triceps, however
with a greater emphasis on the lower chest. The wide grip additionally places more stress on the shoulders and triceps, making it
a great way to combine up your chest routine.
To successfully strengthen and construct these muscles,
you will need to additionally target the opposing muscular
tissues, such because the again and biceps. The following workout routines will help to construct power
and stability in these opposing muscle teams.
The Dumbbell Bench Press is an effective
train for developing the strength and size of the Pectoralis Major – Sternal muscle.
This train could be accomplished with a barbell or dumbbells and targets the chest,
shoulders, and triceps muscle tissue. When carried out appropriately,
this train can help to extend overall power, promote improved posture, and even cut back the chance of damage.
Both the incline and flat dumbbell press build chest energy and measurement, however they aim barely completely different muscle
groups.
Begin with just a couple of sets, then add extra sets
as you get stronger. We advocate doing two sets in the
first week. Apply your form, discover the best weights, and take
your time. Of course, there are lots of variations
to the seated dumbbell press. Here are some of the most typical variations and the reason they are used.
Each variation focuses on different muscle teams or techniques.
You’ll get extra reps on StrongLifts 5×5 and Bench Press more weight.
True newbies, nonetheless, may wish to begin off with
a single-arm dumbbell bench press, which Henry demonstrates below.
“Any time that you’re doing an [new] train, you are not only training the muscles, but you’re additionally training your central nervous system,” she explains.
As previously talked about, when carried out proper, the dumbbell bench press involves full-body activation.
Let your stronger skeleton carry the burden, not your muscular tissues.
Locking your elbows isn’t dangerous so lengthy
as you don’t hyper-extend them. If your elbows are locked earlier than you unrack the bar, lower your uprights.
You don’t need to arch your again like a horseshoe.
Your precise elbow angle when your Bench Press is decided by your
build. The rule of thumb is to tuck your elbows about 75° so your
forearms are vertical at the bottom. The way up have to be a mirror of the way in which down. You
should flare your elbows to bench the bar back over your shoulders.
If you don’t, your elbows will end in entrance of the bar.
Or you’ll bench in a vertical line over your mid-chest.
If the angle is lower than 45-degrees, the dumbbells will hit
too long on their chest. Alternatively, some athletes carry out the dumbbell bench press without
any arch of their again. Your again ought to by no means be flat against the
bench. Bench pressing with no arch prevents
an athlete from pushing off the bottom effectively with their ft, and
it makes it more difficult to squeeze your
shoulder blades.
Geared Powerlifters who use compression shirts do that. However we Bench uncooked with out bench shirt to help
us raise the bar off our chest. Our elbows and wrists have to be inilne as a outcome of that’s the best way to Bench Press.
The main purpose of a spotter is to provide you a hand off.
To help you unrack the bar to you shoulders. This keeps your shoulders back on the bench and your chest tight.
It saves energy for Bench Pressing the burden.
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