Bendel Insurance and Bayelsa Queens have emerged as the winners of the 2023 Federation Cup men’s and women’s categories, respectively.
In a thrilling showdown at the Stephen Keshi Stadium in Asaba on Wednesday, Insurance pipped old rivals, Rangers International, with a solitary goal.
The victory in the Federation Cup final capped off a remarkable journey for Bendel Insurance, who finished fifth in the recently concluded NPFL Super Six in Lagos.
The crucial moment came right before halftime when Bendel Insurance was awarded a penalty kick.
Imade Osarenkhoe, one of the top performers for Insurance this season, stepped up to take the spot kick and expertly converted it, sending the ball past the outstretched arms of the Flying Antelopes goalkeeper.
The goal expectedly sparked jubilant celebrations among the Bendel Insurance players and supporters, knowing they had seized a vital advantage in the title clash.
The match was not without its fair share of drama. Uche John, a defender for Rangers, was involved in a handball incident that led to his being sent off, having received a yellow card earlier.
Though both sides put up a spirited display, the penalty kick scored by Imade turned out to be the ultimate decider.
As the final whistle sounded, Bendel Insurance players and officials switched into celebratory mode as their over 40-year wait for another Federation Cup title finally ended.
The triumph adds a shining accolade to their season and presents Insurance with an opportunity to represent Nigeria in the prestigious CAF Confederation Cup alongside Rivers United.
In the women’s final, played on Wednesday, Bayelsa Queens successfully defended their Federation Cup title after pipping Rivers United on penalties.
Bayelsa Queens, who lost the Nigeria Women Football League title to Delta Queens about a fortnight ago, defeated Rivers Angels 4-2 on penalties.
It was a keen contest, which ended goalless after 90 minutes, but in the ensuing penalty kicks, Bayelsa Queens came out tops.
2 Responses
In Kinesiology and is an ACSM Licensed Private Trainer and ISSA Licensed Power and Conditioning Specialist.
He enjoys playing music, reading, and watching movies when he’s not writing or coaching.
Break plateaus and maximize your gains with these top pushing exercises.
Let’s take a look at few of those totally different variations
for the Pallof Press. Keep In Mind to use proper controlled and
regular respiration throughout the exercise.
Its preliminary name was the belly press, but this was later
changed to the name of the exercise’s originator.
Whereas other core workouts give attention to flexion and extension, the Pallof press adopts the
resisting rotational forces strategy. This makes it glorious for rehabilitation and
enhancing an athlete’s efficiency (2).
We counsel kneeling on an exercise mat or a cushion to keep your knees comfortable throughout the exercise.
While the standing Pallof press with resistance band is the
most typical way to perform the exercise, there are additionally several variations you could incorporate
into your training routines. The Pallof trains the bigger and
smaller muscles around the backbone to resist rotation. This exercise may look straightforward, but it’s truly so much tougher than it appears to withstand the rotation on this movement!
Furthermore, the dynamic motion helps enhance each energy in addition to
flexibility of the core by taking it via a further vary of
movement. Starting with too much resistance can compromise your kind and reduce the effectiveness of the train. Start with
a lighter resistance and progressively improve it as you construct
power. If you are unable to resist the rotation of the band or cable then you might be probably utilizing an excessive amount of resistance.
The Pallof Press is a versatile and useful train that targets the
core muscle tissue – in particular the obliques and transverse abdominis.
It helps in coordinating motion and stability while strengthening the
decrease back and belly muscles. This exercise additionally promotes better control and alignment of the pelvis and spine, lowering the danger of lower back ache
and enhancing general mobility. Including an overhead reach to the Pallof Press can increase
the problem to your core in addition to the shoulders
as you’re employed to stabilize the weight.
Sometimes, people unconsciously compensate for weaker
core muscle tissue by altering the angle, resulting in muscle and strength imbalances.
Since this exercise is not as frequent as the plethora of stability movements performed in most gyms, you could have by no means seen or heard of it.
Nevertheless, that doesn’t mean you shouldn’t incorporate it into your coaching routine each week from
this level on.
There are actually many different core exercises
you can do to strengthen your obliques, abdominals, and surrounding muscles, and one of the
underrated is the Pallof press. As An Alternative of
teaching you to crunch, curl or twist, it trains your midsection to resist motion and “hold it right there” for phenomenally strong abs.
It places zero stress in your wrists or back, you do it standing up and it hits all 360 degrees of your core.
Battle the pull of the cable or band by preserving your
glutes and core tight. ●Kneel subsequent to the
anchor point and grasp the band or cable handles with both hands in front of your chest.
You should be far sufficient away so that there’s some pressure in the band.
This variation is performed exactly just like the standing Pallof
press, however you’re simply kneeling down on each knees whereas
maintaining an upright posture.
Like the Pallof Press, the core should work hard to keep
the body stable and resist rotation as one arm
is ‘rowed’ in course of the physique. Basically, this means the core
muscle tissue should work to resist rotation. During banded core presses, you don’t need to hike up
your hip or rotate your shoulders. If either of this stuff are
occurring, that is an indication your core wants assist resisting the rotation — which means you are using
an excessive amount of weight or too heavy of a band.
The authors famous that focusing on the deeper core muscle tissue
— as the train does whenever you’re bracing —
may be the most effective. John Pallof, a bodily therapist in Massachusetts,
is credited with inventing the train — so it’s named for him.
References:
what do anabolic steroids do when taken as medication
70918248
References:
side effects of stackers