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Ulrike Ludwig

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Ulrike Ludwig

Palliativ Care Fachkraft, PDL Kinderhospiz, Trauerbegleiterin

Als Kinderkrankenschwester in der Uniklinik Leipzig begann Ulrikes Berufsweg. Später arbeitete sie 21 Jahre auf der Kinderintensivstation im Herzzentrum. Seit 2015 arbeitet sie als Pflegedienstleitung im Kinderhospiz Bärenherz in Leipzig. Zwei komplett unterschiedliche Bereiche, in die sie uns einen tieferen Einblick gibt. In einer Klinik geht es darum, Leben zu retten, Leben zu verlängern und mit Hilfe von allen Möglichkeiten der modernen Medizin eine gute Versorgung zu gewährleisten. Das ist das richtige Ziel und es ist ein Geschenk für die Familien. Gleichzeitig bringen diese Möglichkeiten auch ethische und moralische Herausforderungen. Die Ziele der Kinderhospizarbeit sind natürlich ganz andere. Mehr dazu im zweiten Teil des Gespräches.

Ulrike Ludwig

Ulrike Ludwig ist mit Leib und Seele Kinderkrankenschwester und Palliativ Care Fachkraft und Trauerbegleiterin. Sie begann ihre berufliche Laufbahn in der Universitätsklinik in Leipzig in der Kinderkardiologie. Ein paar Jahre später wechselte sie ins Herzzentrum in Leipzig und arbeitete dort 21 Jahre. Seit 2015 ist Ulrike die Pflegedienstleitung des Kinderhospiz Bärenherz Leipzig.

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  • If the triceps or upper chest are an space of interest, or if they are struggling with locking out wider grip bench presses,
    a close grip shall be a great choice. Powerlifting is the one
    sport by which the bench press is a aggressive lift and
    therefore the close grip bench press is a method to construct your arms
    and add selection while still selling specificity.
    Powerlifters trying to enhance lockout and construct tricep
    strength ought to look to include shut grip benching into their programming.
    It’s often stated that the close-grip bench press is a raise designed to bulk up your triceps, and that’s true, but there’s
    fairly a bit extra to it than that.
    By utilizing an in depth grip, you increase the intensity on the biceps,
    resulting in higher muscle activation and in the end higher results.
    Moreover, the seated place helps remove any momentum or swinging that can happen during standing
    workouts, making certain that you simply’re solely relying on your bicep energy
    to perform the motion. The Barbell Reverse Close-Grip Bench Press is an efficient train geared toward maximizing
    triceps progress whereas enhancing overall upper body strength.

    By instantly focusing on the triceps, this transfer is essential for creating arm strength
    and enhancing performance in other lifts. Incorporating this
    exercise into your regular workout routine is not going to solely sculpt your upper arms but in addition boost your pressing energy and
    useful fitness.
    Most lifters only carry out the wide-grip bench press,
    failing to include the close-grip press into their exercise routines.
    That’s as a result of they don’t understand the
    advantages of this crucial exercise. Otherwise, you’ll put unwanted stress
    in your triceps, elbows, and joints. If carried out accurately, close-grip bench press is an efficient exercise to incorporate in your tricep train routine.

    In this blog, we’ll break down the barbell upright row and show you the means
    to master it safely for maximum gains. Remember to prioritize security through the use
    of appropriate weights, maintaining right type,
    and using a spotter when needed. Whether Or Not you’re a beginner or an advanced athlete,
    this exercise could be tailor-made to fulfill your fitness goals.
    As talked about earlier, getting a great stretch at the backside range can actually
    boost your gains. So, do not play cheat — ensure you carry out every exercise in a managed manner
    and achieve a full vary of movement. The bright aspect is that utilizing dumbbells may put your triceps in a more stretched position on the bottom, doubtlessly giving you extra positive aspects over time.
    Analysis suggests this should be sufficient to maximize triceps
    activation while minimizing elbow and wrist discomfort.

    This is much more essential with the narrow grip, as
    it’s much less steady than a wider grip. The wide-grip standing barbell curl is certainly one
    of the few barbell workout routines that purpose to isolate the inside head
    or brief head. There are numerous potential variations for the wide-grip dumbbell bicep
    curl. For example, you would perform the exercise while sitting on a bench
    and standing.
    You may also be taught its advantages, the way
    to avoid widespread mistakes, its best variations, and tips on how to do them.
    Jake has a Masters in Sports Activities Science, a Bachelors in Train Science, a CSCS, and he is been personal coaching for over
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    and attain their targets. He makes use of his exercise science brain and private coaching background to make curated and thoughtful evaluation content material on the health gear he is
    testing.
    Lifters will typically use this exercise to overload the triceps whereas additionally specializing in working
    through a horizontal urgent pattern. If you may be new to the close grip bench press, start with a lightweight
    weight and progressively increase the load as you get stronger.

    While a number of bench press variations can be thought of even amongst bodybuilders, if the triceps and the higher chest
    want further attention, switching to an in depth grip will be the reply.

    With that in thoughts, including shut grip work and rising
    the raise’s vary of motion is a approach to exploit your weaknesses if you have longer limbs and make your wider grip bench
    press feel stronger. Because the chest and shoulders help the movement,
    the close-grip press has the potential for heavier
    carry hundreds and maximum energy gains.
    Activating much less chest and placing the load on the triceps means you’ll lift much
    less weight. But if you’re trying to construct triceps and enhance your lockout energy
    then this is good. Plus, because the shoulder is more internally rotated and fewer externally
    rotated, you’ll take the onus off your shoulder joint. And the shut grip press has great carry over to the lockout portion of the overhead and normal bench press.

    If you’re looking for extra resistance, choose Kabuki and its zinc-coated
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    on lean muscle mass, you might be in for the best tricep
    workouts you’ve had, and all you want is a barbell, a bench, and
    a few weight plates. Throughout a bicep curl, you ought to
    use different grip positions to coach the completely
    different heads of the biceps. It’s made yet more practical because barbells enable you to overload your biceps
    with more resistance than different kinds of free
    weights. It should be noted that we are ready to also embrace front
    squats as a dynamic effort decrease squat variation for athletes.
    This choice would typically be reserved for weightlifters or CrossFit athletes, considering the
    significance of the front squat within these two sports.

    Most programs all the time advocate skull crusher, rope pulldown, close grip bench press, and so on. But I never see much program advocate shut grip dumbbell press.
    Reverse grip bench press trains extra anterior delts, upper
    chest and biceps, and fewer triceps. But
    be warned the upward part is troublesome and due to this, you’ll use less weight.
    Of course, there are standard bicep curls that could be performed standing
    up or sitting down. You also can use hammer curls,
    again in a seated or standing place, to work these muscles.
    Even exercises like chin-ups (with an underhand grip) and underhand rows
    recruit your biceps, though they won’t work
    them as hard as preacher curls.
    Whenever the shoulders are abducted and externally rotated, this places the shoulder joint in a susceptible
    position. Though you’ll use more weight and less ROM, you need excellent shoulder mobility to
    tug this lift-off. Because you’re lying down on a bench,
    utilizing a barbell combined with a relatively straight urgent path, the bench press
    must be your strongest pressing train. The height you place the bar in the
    rack is probably more essential than it will get credit for.
    Place it too low and it provides a partial deadlift to the exercise
    however place it too high and you’ll hit the bar off the
    rack whereas doing reps. An alternated grip,
    one overhand and one underhand, will dramatically improve your
    grip energy on the bar. This is due to the truth that a barbell has a pure tendency to want to roll out of your arms.

    Our last suggestion for the train is to decrease the bar
    to your upper abdomen. Doing so is beneficial for preserving your
    wrists and elbows aligned whereas also decreasing
    the danger of elbow flare. If you want to enhance the emphasis in your
    triceps, strive tucking your elbows into your
    sides throughout the complete movement. The right grip for a close-grip bench press is determined by your body’s anatomy
    and adaptability. By doing this, we’ll have the triceps extra heavily concerned through the press.

    You may even attempt turning your palms completely impartial to see if
    that gives you extra triceps. Doing this can replicate what it’s like to press with a
    soccer bar.
    Proper type is critical for stopping accidents, notably elbow flare-ups.
    Tucking your elbows in an extreme amount of or flaring them out can put too much pressure on your elbows, shoulders, or joints.
    Strengthening your triceps by performing different workout routines, corresponding to dips, may help prevent
    tricep accidents when performing the close-grip barbell press.
    Most lifters will discover their close grip bench to be
    generally weaker than their competitors grip or extensive grip bench press.

    The Place the bar touches your chest ought to be particular person and I’d counsel feeling out what feels strongest for you.
    In this guide, I will educate you tips on how to do Close Grip Bench Presses including important teaching
    tips, what muscular tissues are being worked and some variations you possibly can attempt.
    To maximize engagement in your triceps, you should
    press the barbell over your TORSO. This will assist
    place the barbell over your torso throughout your repetitions.

    For added fun, change your grip to an overhand
    or blended grip, as defined above. For one of
    the best tricep workouts, mix barbell, dumbbell, cable, band, and body
    weight movements to ensure full triceps development.
    Whether Or Not coaching on the fitness center or in your
    house fitness center, a balanced triceps workout will enhance your urgent energy, enhance muscle definition,
    and take your fitness to the following stage.
    However the benefit of performing the shut grip bench press is that your body has to work much more durable to carry
    out this train correctly, making the calls for on the body greater and stimulating
    more muscle growth. Close-grip bench presses are a preferred movement for overloading and strengthening the triceps
    (1).
    Also, be conscious of your arms when taking the bar in and out of
    the rack (or wherever you’re placing the bar between sets.).
    A extensive grip can typically make your palms dangerously near J-Hooks and Safety Bars.
    This muscle is also called the pecs and it is the major chest muscle.
    The shut grip dumbbell press targets your complete chest space and puts a slight emphasis
    in your inner pecs. Barbell Shrugs Alternate Options are workout routines that target the identical muscle teams
    as Barbell Shrugs. They can be accomplished with several types of tools and are useful if you don’t have access
    to a barbell, dumbbells, or a cable machine.

    Thanks to the narrower grip, there’s an elevated recruitment of the triceps,
    which is why you’d want to include it into your workout.
    Other muscle tissue concerned embody the shoulder muscle tissue (rotator cuff/front delts), which assist to stabilize the motion.
    Equally, the close-grip dumbbell press can exchange the close-grip barbell press.

    A mixture of non-compound actions, like tricep pullbacks and front arm raises, also can replace this train. Compound actions are
    those that work out several main muscle tissue (like the shoulders and
    chest) without delay as a substitute of focusing on a single muscle (like
    the bicep). A close-grip bench press is a compound exercise and
    a variation of the traditional bench press.
    The conventional bench press and the extensive grip bench
    press each involve a higher vary of movement and may allow for more muscle
    activation in the chest. The close grip position may place more emphasis on the triceps, but
    may not totally have interaction the chest muscular tissues.

    The extensive (overhand) grip barbell bench press is a grip that’s 1.5-2X the width of your shoulders.
    This variation maximally recruits the upper chest
    muscle tissue and reduces the vary of motion which decreases the amount of work it takes to lockout.

    Additionally, by maintaining your elbows braced against your physique throughout the complete duration of the set, you
    naturally resist the urge to swing the burden up together
    with your shoulders. This helps to ensure that the stress stays
    squarely on your biceps, which maximizes the effectiveness of this isolation train. As Quickly As
    an athlete has found out how to carry the barbell, it’s time to consider
    stance width. Whereas we will definitely carry out a entrance squat with a wide stance, we’ll most often execute entrance squats with
    a slightly more narrow stance than our typical competitors squat stance.
    The narrowing of the stance helps to extend the demand placed on the quadriceps and hip flexors.
    Usually, we’ll feature the front squat as a major and accessory train.
    This might be the only most ignored aspect of choosing nicely and most bars don’t even list it as a spec.
    This is maybe essentially the most complicated aspect of
    choosing an excellent Swiss barbell. That’s why I’ll make an extra
    effort to simplify it and boil it right down to four easy rules and the reasoning behind them.

    Whereas this workout requires a premium subscription, StrengthLog is
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    Really Feel free to use an EZ curl bar (if
    you might have one) to scale back wrist pressure in comparison with a straight barbell.
    And yes, even the intermediate-level nine-set method is 10+ set in your triceps in actuality.
    This tricep workout is suitable for all fitness levels,
    from newbies to superior trainees. This, in turn, makes for quite a
    lot of orthopedic benefits and a lower in harm threat for the particular person understanding.

    For the needs of this guide, let’s conservatively assume that you have a narrow 42-inch rack.
    The good grip is simply a theoretical time period and it never happens, which additionally goes for the superbly balanced Swiss barbell.

    The operating phrases listed below are „most people“ and
    „top worth.“ There are better bars that value extra and there are decent bars that value less.
    Keep your shoulder blades tucked in while lowering and breathe in. You can turn your
    palms from the place the place palms are facing each
    other to the place where palms are facing upwards.
    Use it to focus on the upper chest, as it’s shown to lively the higher head
    of the pec main really well. So, it isn’t going to be your
    main chest exercise, but an assistant/accessory lift.
    Conversely, if you have bother benching because of shoulder
    ache, then you might discover the reverse grip is the
    best way to bench press (i.e. if you cannot do standard
    or broad grip, see if reverse grip works!). As with any resistance train, you must use a weight you could lift safely but which also challenges you.

    Kabuki uses zinc as a substitute of powder coat to coat
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    This is an additional advantage if you live in a coastal or
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