Five hundred and thirty-four undergraduates of different institutions of higher learning on Monday received over N100 million for emerging successful in the year 2024 edition of the Monday Onyeme Foundation’s scholarship scheme.
Deputy Governor of Delta State, Mr Monday Onyeme, who presented the cheques to the beneficiaries of the scholarship scheme in Asaba, charged students to always put in their best in their studies,
He said, “This is the first time that we are holding this kind of function in Asaba; before now, it used to be held only in Ndokwa West Local Government Area, but God has given us the grace to go beyond Ndokwa.
“This scheme started in 2016 in just one ward, that is, Ward 5, in Ndokwa West Local Government Area.
“We did that for about three years in one ward, then in 2019, we decided to move from one ward to three local government areas, Ndokwa West, East and Ukwuani local government areas.
“We did that in the three local government areas from 2019 to 2023 and it became necessary to expand the scheme beyond the three local government areas.
“We are very grateful to God that for the 2024 edition, we took the bold step and today we are in nine local government areas of Delta North senatorial district.
“For this 2024 edition of the scholarship scheme, with the power of God Almighty and His benevolence, we were giving N100,000 per student, but this time around, and for the first time, we are giving N200,000 per student.
“Also, because we have expanded, the number has also increased from what we used to have annually; this time around, we have 534 successful students.
“Over the years, we have always called on corporate bodies and well-meaning Nigerians to partner with the foundation so that we can reach out to more people, I am happy to announce that this year, we have the highest number of people that came out voluntarily to partner with us.
“Aside from my humble self, the partnership from well-meaning Nigerians, especially Nigerians of Ndokwa extraction, assisted greatly in helping this foundation.
“So, with the help of Ndokwa sons and daughters and some non-Ndokwa people, we were able to raise over N40 million and, I say, may God bless all the contributors.
“This is something that we should all do because if we do it, we would make Nigeria safer, more peaceful and more prosperous.”
Each of the successful students got the sum of N200,000 with the overall best receiving the sum of N600,000. First runner-up and second runner-up got N500, l000 and N400,000 respectively.
Speaking on behalf of the beneficiaries, the overall best student, Nwamaka Oweka, from the University of Benin, said that she was overwhelmed with joy and very grateful to the Deputy Governor Onyeme, and the Monday Onyeme Foundation.
She said that it was God that made it possible for her to come out first in the aptitude test, and the money received from the foundation would go a long way in assisting her in her education.
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One Response
If rowing exercises have a drawback, it’s that they place
plenty of pressure in your decrease again. Using one dumbbell means you
have an arm free to help your higher physique.
Bent-over rows, carried out with a barbell, dumbbells, or a resistance band, are
all good in your lats, but you must also take care to not round your
again as doing so might cause injury. Rowing is a wonderful method to construct
muscle and burn energy, making rowing machines a very well-liked
piece of equipment. Nevertheless, should you don’t have access to 1, it
can be difficult to know how to get the identical advantages from different workout routines.
Either means, you’ll begin your back workout by concentrating on the largest muscle in your back—the lats.
Even if you don’t have weights, you can still perform a
rowing exercise. The resistance band row is a convenient, effective exercise that
can be carried out at the health club or at house.
Inverted rows are a body weight exercise different that targets the again muscle tissue and improves total power without the need for equipment.
The renegade row is a bent-over row different specializing in the core, higher back, and shoulders for novice or skilled bodybuilders, energy lifters, and weight trainers.
It’s crucial to convey your arm back completely to get probably the most benefit from this exercise.
It’s additionally a good suggestion to attempt both
an overhand and reverse grip dumbbell row.
Begin your journey with inverted rows by adopting
an overhand grip that exceeds the width of your shoulders slightly.
This positioning could also be tailored to fit every individual’s unique comfort and energy capacities.
One of the advantages of inverted rows is that they let you mimic the movement sample of the bent-over row while reducing the stress on your lower again. By
adjusting the angle of your body and grip place, you’ll have the ability to
target completely different areas of your back, including the higher and decrease
areas. Since you don’t want to use your lower back and hamstrings to stabilize yourself, the incline dumbbell row
various lets you isolate your again muscles extra and stop lower again ache.
Many new lifters find physique rows simpler to carry out than pull-ups,
making it the right back train and different
to the bent-over row for home exercises. You can use outdoor
gym equipment – corresponding to a tricep dip stand – or even the
ladder bars in a mean children’s playground.
If you want to kick your single-arm row exercises up a notch, this
might be the exercise for you. If you’re wondering the way to fit these seated cable row alternatives into an entire, well-rounded routine to construct lean muscle, take a look at our newbie weightlifting
routine. They ought to somewhat replicate the range of movement and muscle
recruitment of the cable row. Nothing will replace the steadiness of the cable
row, so pay consideration to kind.
Maintain your back straight, core engaged, and shoulder blades pulled together as you raise the weight in the path of
your decrease chest. Focus on squeezing the back muscles on the prime of the movement before slowly lowering the burden again down. To perform
single-arm dumbbell rows, start by inserting one knee and hand on a
bench, along with your different leg prolonged
behind you. Grasp a dumbbell along with your free hand,
permitting it to hang straight down. Keep
your again flat and core engaged as you pull the dumbbell up in path of
your rib cage, squeezing your shoulder blade
on the top of the movement.
If you’ve entry to cables, you can also do a seated cable row since they
are very comparable. Since the single-arm dumbbell row is a compound movement, perform it near
the beginning of a back-focused exercise. You also
can carry out this exercise with a kettlebell if you don’t
have entry to dumbbells. Fortunately there are many barbell row
alternatives you can do to build and strengthen your back.
We’ve put together our definitive list of the top 10 bent-over row alternatives below!
Fortunately, plenty of substitutes can be found to replace the
bent-over row. These substitutes not only target related
muscle teams but additionally provides comfort to the back.
An wonderful exercise before progressing to heavier, longer, and more intense coaching
classes. The TRX row promotes strength and mobility and must be incorporated into your weekly coaching program to
maximize gains. In the video below, the person himself,
John “Mountain Dog” Meadows demonstrates tips on how to carry out the Meadows row.
When it involves constructing power and muscle in the higher again, the barbell row is one of the go-to exercises for many lifters.
The barbell row is an effective energy training train that primarily targets the muscle
tissue within the upper back and core region. Upright rows are
more of an train in your shoulders than they are for your again.
Say goodbye to muscle imbalances – this is all about stability and stability.
The standing cable rear delt row with rope is a very efficient and useful exercise for constructing muscle and strength in the rear deltoids and center lure.
That said, you won’t have entry to the frilly elements of a t-bar row, or
you might want to find some t-bar row options simply to add
variation to your workouts. Dumbbell One Arm Rows are
one of the best workout routines for constructing an even bigger and stronger back.
Being able to use a single dumbbell and brace the upper
body permits the lifter to actually concentrate on rowing
heavy while maintaining good posture. When choosing options
to the Smith machine row, the movements should obtain the identical major aim.
Any substitution should also be a horizontal pulling variation and should primarily practice the lats,
rhomboids, and traps.
The muscles labored by the barbell row are additionally worked by the gorilla row, and also you get the added core and backbone stability work.
The motion pattern is identical, but the dumbbells allow you to prepare
each side of your body equally, which may help appropriate muscle
imbalances. Though the barbell permits you
to pull a heavier weight, utilizing the lighter dumbbells for larger repetitions
might help construct muscle hypertrophy. In Distinction To
the bent-over row, which requires a slight ahead lean, Pendlay
rows are carried out with a strict perpendicular position.
Barbell rows are a compound exercise that primarily targets the posterior muscle
tissue of your torso. They also recruit the core and
lower physique to help and stabilize the exercise.
Start with your weaker arm and match the
work on your extra dominant arm to address muscular imbalances.
Move by way of the total range of movement and keep your torso stable to remove any momentum.
Gradual down your reps, especially within the eccentric (lowering) part, to get extra time underneath tension and construct
strict energy. You’ve in all probability heard
the phrase “you’ve gotta row to develop.” Rowing exercises are top-of-the-line ways
to target your higher posterior chain and build a broader, stronger again.
Thankfully, there are many lat pulldown different workouts you should use in your exercises to construct the back of your
goals. This is one other rear deltoid train that every one but eliminates the prospect to cheat.
With your chest resting towards an inclined bench, it not solely stops you from using body English
to boost the weights, nevertheless it additionally takes the stress off your lower back.
This is a wonderful train for anyone affected by decrease back pain. This exercise is carried out on the pec deck machine,
however the movement is reversed. Reverse pec deck flyes require much
less stabilization than many different rear delt workout routines as the machine
guides the action. If you’ve some type of straight bar attachment and an excellent anchor somewhere high
you might additionally be capable of do this seated row substitute with resistance bands for
building muscle.
If you are a one who already suffers from decrease again ache, this is not an ideal train for you.
Barbells could be thick and sometimes onerous to grip through the entire set so take breaks when needed
to regulate grip. To clarify additional, do 1 rep in your proper facet (while the other dumbbell is being held in a flexed position), after which switch sides and do 1 rep.
That’s not true, however it’s true that I’m not
a huge fan of them when it comes to rows. It doesn’t should be an extended pause, a
easy second hold will fatigue your again faster since you’re preventing
towards gravity to maintain the dumbbell up.
When concentrating on this area of the again, the lats usually
respond better to vertical pulling workout routines such because the lat pulldown.
Pull ups are a difficult compound exercise that’s primarily going to work
the muscular tissues of your upper back; particularly,
the lats serving to you to build a wider again. Aside from activating your mid-back muscle tissue,
this efficient exercise may even work
your glutes and improve shoulder and core stability. The Gorilla row is
a superb muscle constructing train that’s going to activate just about all of your higher back muscles as well as your
biceps and posterior deltoids using only a pair of kettlebells.
Keep your shoulders pulled down and back all through the exercise to avoid
engaging your traps and rhomboids. Actively retracting your shoulder blades protects your shoulder joint
and ensures you target the correct muscle groups. Weighted rowing variations like the unilateral
dumbbell bent-over row construct a stronger again.
The T- bar row is nearly similar to the weightlifting barbell row, with the primary distinction being it’s a plate weighted machine model.
Nonetheless, as the load follows a predetermined path, it minimizes the utilization of the stabilizing muscular tissues.
Suspension coach rows are similar to inverted rows; nevertheless,
you don’t want a barbell or smith machine to perform
them. Suspension trainers are nice to have available if you’re touring since you
simply need something to secure them to, and you’ll still get in a good exercise.
Whereas the bent over row is an efficient builder of again mass
and density, it is not for everybody. The bent over position of this train puts lots of strain in your lower again muscle
tissue. When you’re pulling a considerable amount
of weight, this can result in ongoing back
pain.
One mistake you have to avoid when performing the one-arm
DB bent-over row is swinging your arm as an alternative of sustaining
a sluggish and steady vary of motion. You can range the load;
the machine is designed to isolate your upper-back muscular tissues.
Maintain the TRX handles whereas sustaining a diagonal position and row yourself up to the handlebars.
Furthermore, strengthen your core, so that you don’t fall back
while performing the train.
Unilateral dumbbell bent-over rows are a incredible approach to cross-train your pull-ups as a outcome of they
help identify and tackle muscular imbalances. The Pendlay row, however, is often programmed as an help exercise
for the deadlift. That’s mainly as a outcome of the exercise is lots harder
on the spinal erectors than the basic barbell row. The Pendlay row is a variation of the barbell row
named after veteran weightlifting coach Glenn Pendlay.
Barbell rows aren’t essentially higher than lat pulldowns, nor
are pulldowns better than rows.
On the opposite hand, some individuals choose other horizontal row variations because they don’t connect properly with their
again muscle tissue throughout a bent-over row. When accomplished correctly, greater emphasis on certain muscle tissue, corrections of sticking factors
and even an extended time beneath pressure could be achieved through this rather unique aspect of resistance bands.
Primarily, because of this relying on the place the lifter is standing
in relation to the band (and the band itself), certain ranges could have
current greater resistance. Most typically, lifters will create larger depth near the tip vary
of the motion so as to raised goal the again muscular tissues.
Nevertheless, compared to the bent over row, the erector spinae,
core and different lower again muscular tissues usually are not targeted merely due
to the place of the lifter themselves. Inverted rows primarily target the latissimus
dorsi, trapezius and different back muscle
tissue in an analogous method to the bent over row. If you don’t suffer
from lower back points and don’t have
impaired shoulder mobility, I recommend doing the bent over row as your
main train for lat thickness.
One of the highest alternate options to the bent-over row is single-arm dumbbell rows.
By utilizing dumbbells, you’ll be able to target the back muscular tissues individually and improve overall power and kind.
Another choice is chest-supported machine rows, where the
machine helps your chest, decreasing strain on the decrease back while successfully focusing on the back muscular tissues.
Despite its compound nature, the seated cable row has a soft spot
for the latissimus dorsi muscle tissue, giving you that broader again. Plus,
it is a backstage pass to ramping up your pulling prowess, whether or not you’re eyeing Olympic
weightlifting or powerlifting domination. One Other nice alternative is the seated cable row
– a muscle-pumping maneuver that mirrors the barbell row but provides a cable pulley machine to
the combination. Whether Or Not you may be doing rear delt rows with dumbbells, barbells,
or cables, all are very effective for training your
upper again and shoulder muscle tissue. It particularly works your rear delts,
that are small muscles on the again of your shoulders.
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