Апат айтып келмейді, бірақ қазақта «сақтансаң сақтаймын» деген сөз бар. Елімізде көктем келсе су тасқыны мен сел жүру қаупі күшейе түседі. Биылғы қыс қатал, әрі қарлы болуда. Ақ ұлпаның қалың жауып жатқаны бар. Ал көктем туып омбы қар ерісе, жауын толассыз жауса оның зардабы айтпаса да түсінікті. Сондықтанда қала тұрғындары аулаларының су басуына жол бермеу үшін үйдің айналасындағы су жүретін арналарды қар мен мұздан тазартуға, шұңқырларды кеңейтіп, тереңдету жұмыстарына атсалысуы керек. Ал су басу немесе су тасқыны орын алған жағдай мына ережелерді білгеніңіз абзал:
1. Әрдайым дайын болыңыз
Тұрғылықты жеріңіз туралы жақсы біліп алыңыз, егер су тасқыны мен сел жүретін аймақта тұрсаңыз әрдайым құлағыңызды түріп жүріңіз. Мысалы, өзен маңына қоныстанған қала, елдімекендерде көктемде жыл сайын табиғи апаттың алдын алу жұмыстары атқарылады. Тасқын кезінде қажетті заттарды іздеп әбігерге түспес үшін құжаттар, ақша, бағалы бұйымдарды сенімді орынға жинап қойыңыз. Азық-түлік, су және құтқару шеңбері, арқан, қайық секілді қажетті құтқару заттарын алдын ала алып қоюды ұмытпаңыз.
2. Соңғы жаңалықтардан хабардар болыңыз
Елдің кез келген нүктесінде су басу қаупі бар болса телеарна, радио, интернетте бұл туралы міндетті түрде жаңалықтар шығады. Айта кетсек, азаматтардың телефонына 112 қызметі ауа райы, болуы мүмкін табиғи апаттар туралы хабарлама жіберіп отырады.
3. Электр мен газды өшіріңіз
Үйіңізге су кірместен бұрын тез арада барлық коммуникацияны өшіріңіз. Электр тогына су тисе қандай жағдай болатынын бәріміз білеміз. Тіпті соңы адам өлімімен аяқталуы мүмкін. Барлық есік пен терезе жабық болуы керек.
4. Егер сіз суға батып бара жатсаңыз…
Жүзуге, су бетінде ұстап тұруға көмектесетін кез келген затты пайдаланыңыз. Үйіңізде доп, пластик бөтелкелері, үлкен үрмелі шарлар болса тіптен жақсы. Егер жаныңызда бір адам көмек сұраса бірден қолыңызды созып судан шығарып алуға тырыспаңыз. Мұндай жағдайда сіз өзгені де, өзіңізді де құтқара алмайсыз. Одан да ол адамға су бетінде ұстап тұруға көмектесетін заттарды беріңіз.
5. Оқшау орында қалып қойсаңыз…
Үйіңізді су басып жатқанда жағдайға қарап сіз тез арада көмектің жете қоймайтынын түсінесіз. Сол себепті ең алдымен өзіңіз әрекет етуіңіз керек. Киіміңіз бен аяқ киіміңізді шешіңіз. Терең тыныс алып су астында қалған қалқып жүретін қандай да бір затты ұстап алыңыз да су бетіне шығыңыз. Ең бастысы дүрлікпеңіз. Егер сабыр сақтасаңыз тірі қалу мүмкіндігі арта түседі.

С.Абдиханов,
Шымкент қаласындағы №2 өрт сөндіру бөлімінің бастығы азаматтық қорғау майоры.

от admin

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  58. ثبت‌ نام در آزمون ورودی دبیرستان ماندگار البرز، دانش‌آموزان علاقه‌مند به ثبت‌ نام در آزمون ورودی دبیرستان ماندگار البرز می‌بایست در بازه زمان ثبت نام آزمون دبیرستان ماندگار البرز، به وبگاه مربوطه مراجعه نموده و نسبت به تکمیل فرم نام‌نویسی اقدام نمایند.

  59. ثبت نام دانشگاه آزاد ورودی های جدید، با ثبت نام دانشگاه آزاد ورودی های جدید و گسترش واحدهای آموزشی خود در اقصی نقاط ایران و ارائه طیف وسیعی از رشته‌های تحصیلی در مقاطع گوناگون از کاردانی تا دکتری، فرصت ادامه تحصیل را برای تعداد زیادی از جوانان این فراهم آورده است.

  60. ثبت نام دانشگاه آزاد بر اساس سوابق تحصیلی، داوطلبان گرامی که مایل به ادامه تحصیل در واحدهای دانشگاه آزاد هستند می‌توانند از طریق فرآیند ثبت نام دانشگاه آزاد بر اساس سوابق تحصیلی اقدام نمایند و در رشته و دانشگاه مورد نظر خود به ثبت‌نام بپردازند.

  61. اسامی پذیرفته‌ شدگان بدون آزمون دانشگاه آزاد، پس از اتمام فرآیند ثبت‌ نام و انتخاب رشته برای پذیرش بدون کنکور دانشگاه آزاد، اسامی پذیرفته‌ شدگان بدون آزمون دانشگاه آزاد از طریق وبگاه رسمی پذیرش این دانشگاه به نشانی azmoon.org منتشر خواهد شد.

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  76. زمان برگزاری آزمون ورودی دبیرستان ماندگار البرز، با توجه به آمار قابل توجه موفقیت دانش‌آموزان این دبیرستان در آزمون‌های سراسری و المپیادهای علمی، آگاهی از زمان برگزاری آزمون ورودی دبیرستان ماندگار البرز، دغدغه‌ای مهم برای بسیاری از دانش‌آموزان و اولیاء محسوب می‌شود.

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  82. The benefits of training your back communicate for themselves, and that’s why we have put together this guide to the best again exercises and again workouts for men. The 23 lifts included are moves that no back workout is complete without. Plus, our record of the best back exercises for men consists of every little thing you will need for a well-rounded back-building programme.
    Perhaps on Monday, you do some deadlifts and face-pulls, on Wednesday, you do some pulldowns and rows, after which on Friday, you do some front squats and chin-ups. That will train all of the muscle tissue in your again with a quantity of overlapping workout routines. It’s additionally important to activate the rear deltoid muscular tissues throughout particular exercises to enhance posture and shoulder mobility. Moreover, incorporating cut up stance or staggered foot positions can enhance stability and stability throughout bent-over row movements, making certain a secure and efficient exercise session.
    His exercises included a combination of compound movements like rows and pull-ups, together with isolation exercises that fine-tuned his back’s intricate details. Haney’s consideration to posture and method ensured that he developed a again that was both muscular and protected from injury. He believed in going heavy, pushing his limits with large compound actions like deadlifts and bent-over barbell rows. One of his most famous feats was performing 495-pound barbell rows for over 10 reps, an indication of his raw strength. You’re pulling the load up by driving your elbows back, your shoulder blades are stretching out after which squeezing collectively, and your spinal erectors are maintaining your posture inflexible. Rows won’t work all three muscle groups exhausting enough to stimulate muscle progress, although. Nor will they challenge each area of each muscle in each muscle group.
    Located beneath the middle and decrease trapezius, the rhomboids, comprising the main and minor rhomboid muscular tissues, might not be seen but nonetheless contribute to back thickness when adequately developed. You May want to use a pad as a outcome of because the shoulders roll ahead, the bar will comply with onto your neck. Weights that used to feel impossibly heavy will begin to really feel simply manageable.
    It’s a set of muscles that can be tough to develop a strong «mind-muscle connection» to without allowing the biceps and forearms to take over a large share of the work. If you truly need to deliver up again power and improvement, prepare it twice per week. Choose one vertical movement after which both the barbell row or Dorian deadlift. Hopefully I’ve impressed upon you the necessity to put some critically exhausting work in on varied rows to make your back a lot thicker and denser than it’s proper now.
    If your rotator cuffs are already robust, and if you’re following a balanced program that includes some overhead urgent, you could not need any additional rotator cuff work. Then, as soon as you’ve built a big back, it’s easy to take care of your dimension and power. If you do some chin-ups and deadlifts each week, that’s more than enough to take care of all of your back muscle tissue.
    The straight-arm lat pull-down stretches out your lats in the starting position and brings them to a completely contracted position at the backside. The key to engaging the decrease lats is to squeeze them as you hold the bottom place for a two to three-second count. The primary exercise the typical gym bro makes use of is the bentover lateral elevate. However this specific motion doesn’t absolutely shorten the fibers of the posterior delts.
    But by doing this, you prioritize lat engagement over bicep activation, resulting in stronger contractions. The scapula does go right into a little bit of retraction, but this might be completed by eliminating the underside half of the pull, roughly, and doing rack or block deadlifts. The extra loading you have to use, the higher potential for development, as long as you employ proper form. To hit the lats, brace with the abs rather than extending the lumbar backbone (arching the lower back). That said, one reminder is to have elbow-to-wrist alignment when you’re within the absolutely contracted position of a pulling train. It Is a great general position for the joints to be in to fully maximize the world of the again you’re making an attempt to bias and may hold you from compensating with other muscle teams.
    It Is because we all know that given the selection men want to see abs and arms, chest and boulder shoulders, not again muscle tissue. But in phrases of figuring out, you need to be paying the same attention to back workouts as you do some other muscle group. A lot of people discover that utilizing the narrower grip with palms going through in feels extra pure compared to regular overhand lat pulldowns, so it’s positively an train you’ll want to check out.
    A group of small muscles at the base of the skull, these muscles control fine actions of the head, like tilting and rotating. The trapezius muscular tissues, or «traps,» are large muscle tissue that cover most of your upper back and neck. They begin on the base of your skull (called the occipital bone) and run all the way down to the middle of your back, ending round your lower thoracic spine. Whereas you cannot completely isolate the decrease lats, you can concentrate on them with the best workouts done in the right method. The 5 exercises lined in this article will allow you to interact and contract the lower lats. The lat pull-in is a unilateral variation of the lat pull-down that higher engages the lower lats. Unilateral exercises are great for fixing muscle imbalances and creating a mind-muscle connection.
    Envision pulling the bar «through» your body for slightly extra engagement of the center back. This is another method that can help you exhaust your again muscle tissue, leading to more growth and thickness. Upright Rows are excellent for constructing the traps and shoulders when performed with correct kind. To minimize the danger of shoulder impingement, maintain your elbows beneath shoulder peak and use an EZ bar or dumbbells for a safer grip.
    Bring in your back and shoulders and you’ll discover it’s easier to lug things round subsequent time you’re dragged to Ikea. Research within the Journal of Shoulder and Elbow Surgical Procedure found working in your rotator cuffs on the top of your arms improves strength in other again muscular tissues by 80%. Partnered with effective stretching routines and dynamic movements, these moves might help to make lower-back pain a thing of the past. The shortcoming there, in contrast to Dorian deadlifts, is that when you set the bar down on the blocks or rack, every little thing gets unloaded – you lose tension. With the Dorian deadlift, the lumbars and upper again stay contracted to carry the spine in correct position within the vary of motion the place they’re required to work the hardest.
    Your back comprises varied muscle teams that function together to allow movement patterns corresponding to bending over, twisting, and lengthening your again. These muscular tissues are important for efficient physique and limb actions, head rotation, spinal alignment, and respiration. In these movements the objective is to maintain the backbone secure, forcing the spinal erectors to resist lumbar and thoracic flexion. The entrance squat is perfect as a result of the anterior weight placement pits the person towards excessive thoracic flexion forces. With these actions we’re transferring the torso, forcing the again to increase or stay secure towards resistance. In the deadlift and good morning, we don’t want lumbar rounding, though some in the thoracic region is acceptable. In Accordance to Zammit Tabona, this will cause ’rounding of the shoulders and upper again,’ and again workouts, handily, will help eliminate the desk-bound ‘hunch’.
    You may discover it finest to keep your toes on the floor and easily lean up barely, in order that the barbell plates keep elevated. BARBELL ROWSBarbell rows require no more tools than their name suggests, and yet they’re arguably the only best lift for constructing general back mass. Different rows present better stretches and contractions, however this tried-and-true classic allows you to load on the free weight. Bannout’s back training relied heavily on high repetitions and exact form, focusing on contractions to build detail and muscle separation. He believed in lifting with excellent method to create each muscle definition and longevity in his profession. Wheeler’s workouts have been about sculpting his muscles with careful consideration to kind and angle, somewhat than simply focusing on mass.
    The heavier the weight, the more ramp-up sets you want on the way there. Seated good mornings are a great accessory raise for many who lose their squats and front squats ahead. I always use an EliteFTS Safety Squat Yoke bar for these, but a straight bar, thick bar pad, and lifting straps are workable substitutes.
    Whereas such an method generally works, it’s usually pointless for typical, drug-free lifters. In truth, long, advanced routines are sometimes hard to stay to, as inconvenience frequently outweighs any potential advantages. After all, lack of time and entry to amenities are two quite common limitations to constant exercise (1). To maximise muscle hypertrophy, landmine workout routines must be programmed strategically inside a coaching break up. The American School of Sports Medicine (ACSM, 2009) recommends a rep vary of 6-12 for hypertrophy, with progressive overload utilized persistently. Incorporating bent-over rows into your routine will enhance general again improvement and enhance posture.
    To perform this train, maintain a barbell or dumbbells with an overhand grip while bending on the hips and maintaining your again flat. When it comes to building a strong back, bodybuilders emphasize progressive overload – steadily increasing weight or resistance throughout workouts to repeatedly problem and stimulate muscle progress. Bodybuilders emphasize the importance of together with a big selection of workouts of their again exercises. They stress the necessity for compound actions similar to deadlifts, which have interaction a number of muscle teams simultaneously.
    Prioritizing rowing actions helps in creating a well-defined and balanced back. Moving on from the Kettlebell Two Arm Row, another efficient train for building again thickness is the Barbell Reverse Grip Incline Bench Row. Utilizing a reverse grip on the barbell engages completely different muscles in the again, providing a targeted and intense exercise.
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