In its continuous effort to promote learning in schools and as part of its Corporate Social responsibility (CSR), Tantita Security Services Ltd moved a notch higher on Saturday, October 5th, 2024 by splashing a total sum of N2.5M on students who excelled in the Delta State Inter-School Public Speaking Competition.
The programme is a collaborative effort spearheaded by Tantita and the Godfrey PondiBook Club.
At the end of the close-knit competition, Dom Domingos College, Warri, took the crown by winning the coveted cash prize of N1M.
Edjeba Secondary School secured the First Runner-Up position, receiving N800,000, while Ighogbadu Secondary School finished third and was awarded N700,000.
The event, themed “The Impact of Technology in Combatting Crude Oil Theft and Pipeline Vandalism,” showcased the talent and eloquence of young speakers from various secondary schools across the state.
The competition featured two speakers from each of ten government-owned secondary schools, including Dom Domingos College, Edjeba Secondary School, Ighogbadu Secondary School, Ekpan Secondary School, Urhobo College, College of Commerce, Yonwuren College, Alegbo Secondary School, Dore Numa College, and Ugborikoko Secondary School.
Each participant delivered insightful presentations addressing the critical role of technology in tackling issues related to crude oil theft and pipeline vandalism.
Notably, the prize structure was initially set at N500,000 for the winner, N300,000 for the first runner-up, and N200,000 for the second runner-up.
However, Captain Warredi Enisuoh, Executive Director of Operations and Technical Services at Tantita Security Services promptly revised the amounts to N1,000,000, N800,000, and N700,000, respectively, to encourage and reward the students’ outstanding performances.
Speaking at the event, Captain Enisuoh, expressed his admiration for the initiative, stating, “First, I must commend those who came up with this very laudable idea.
” From all your performances, we can only say it will get better next time. It will get bigger next time; the prize money will also increase, and we will also introduce individual scholarships that will follow with assistance to the schools “
He emphasized the relevance of the competition’s theme, saying, “It was not an easy topic, and I think only those from this area would have won if it was a national event.
” We sleep and wake up with this pollution from crude oil; we know it is not easy to survive in this region.
” Most of our land has been affected by the illegality of this problem. We are very happy to see these effects at a young age, as it shows there is hope for solutions.”
Captain Enisuoh also reflected on the importance of the student’s contributions, noting, “You mentioned so many things, and though we are the ones in the forefront of fighting this scourge, we learned a lot from you today.
” We wish you had briefed us before we started the contract, but we are taking everything on board.
“You have given us reasons to improve, and we appreciate your participation.
“One day, one of you will be a governor, another a deputy governor, and possibly even a president.
“It’s crucial to understand the problems of your country before becoming a leader. “
Teachers from participating schools expressed their appreciation for Tantita’s initiative, recognizing the event as a valuable platform that not only highlights students’ skills but also reflects the hard work of educators and parents.
The event attracted other notable guests including management and staff of Tantita Security Services.
The competition not only highlighted the importance of public speaking skills among students but also emphasized the need for innovative solutions to combat oil theft and vandalism in the region.
READ ALSO: Tantita constructs 15km pedestrian bridge to protect Escravos/Amukpe trunkline in Delta state
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The bent over row is an amazing upper again train, assured to
construct definition and dimension each. If you are in a position to keep a calorie surplus while
nonetheless doing cardio, go proper forward. Some supplements are useful
for constructing muscle, boosting your performance, or enhancing your total
health. These are all safe doses and ensure you’re not missing out on any micronutrients that may help your gains
during the bulk. The good thing about weight gainers lies in the comfort and palatability of liquid nutrition. Some
weight gainer shakes may also contain other components, similar to creatine, glutamine,
and BCAAs (most of which are useless fluff, by the way). You also can skip the loading section and go on to maintenance when you
favor.
With Out legs to match your upper body, you won’t be
ready to current the complete package required in today’s bodybuilding.
Keep In Mind that Ronnie was knowledgeable bodybuilder (with all that
this entailed), thus if you’re a natural lifter you’d battle
to finish this program. It would make more sense to only practice 3-4 instances per
week max, somewhat than the six times per week that Ronnie skilled (unless you’re a sophisticated bodybuilder).
If you plan on coaching more than three days every week, select a unique exercise split.
There are plenty of glorious 4-day,
5-day, 6 day (and even 7 day) splits; they’re simply not full body.
So, whilst you could conceivably do powerlifting training six days per week, it’s probably not best and will lead to overtraining.
Whereas the leg curl works your hamstrings through flexion within the knee joint, the Romanian deadlift does it through
hip extension. Including each workouts in your leg day workout
is an great way to make sure full hamstring improvement.
As A Outcome Of you’re virtually resting one leg half the
time, you can hold the remainder interval between your units
to 90 seconds to two minutes.
That means you’ll target as a lot of your muscle fibers as potential and optimize
outcomes. Read, hear and apply these tips and you’ll quickly be in your way to
armour-like positive aspects. We’re looking at concentrating on every muscle, each fiber and each angle on this comprehensive strength program.
It helps your muscles produce vitality during high-intensity exercise like strength coaching.
When you lift weights, you kickstart the signals for your physique to
begin building muscle. The additional calories will primarily construct extra fats,
not muscle, and worsen your physique composition further.
Bulking can result in extreme fat acquire in case you are already obese or obese and even increase your risk of well being issues.
Our plan is 5 days of weight coaching a week, with optionally available
cardio 1 or 2 days, which may be carried out in mornings or on relaxation day.
5 days will allow you to actually maximize your effort on those days as it offers
loads of recovery (3 days) every week.
I simply picked up one other 5 pound jug of vanilla whey
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have been superb. Optimum Vitamin Gold Normal
Pre-Workout is a superb choice for just about anybody.
It mixes well, tastes alright, and isn’t
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“Everyone owns Adidas in their closet. It’s part of everyone’s wardrobe ultimately, whether they even realize it or not.”
The additional variety of calories and vitamins you consume during
a bulk helps you recuperate out of your muscle-building exercises.
In addition, elevated physique weight makes you extra steady in compound workouts and permits you to handle heavier
hundreds. When accomplished proper, bulking is one of the simplest
ways to add lean mass to your frame with out extra fat acquire.
Splitting the physique over four training days, you’ll use a
selection of unpretentious and effective exercises, sans
complex techniques and tips. Lift a heavy weight for the
prescribed reps, rest two minutes and do it again. When you’ve
been lifting for years, you can’t add muscle mass in a brief period of time,
irrespective of how you eat. That signifies that when you begin pounding the energy,
the kilos you add to your physique might be fats weight.
Gaining muscle and losing fat with a year-long bulking plan requires cautious monitoring of progress.
You don’t have to get that close to failure on entrance and side planks.
But it’s also okay to suppose about these workout routines extra like drills, a stretching
routine, or a cooldown. They’re there to show you
tips on how to maintain a inflexible posture under load.
Compare that to a slicing workout, the place you have less power, and all you need to do is maintain your muscle size.
Maintaining muscle requires far much less stimulation than gaining muscle,
so cutting exercises can be shorter and simpler. But whenever you observe full
body coaching you shift emphasis from muscle to muscle which helps you to preserve power whereas decreasing fatigue.
That contains all sources of protein in your food
plan, not just meat, eggs, and protein shakes.
Let’s say you weigh 90 kilograms (198 pounds) at the start
of your bulk. Nonetheless, calories are only one of the issues you must consider for a
successful bulk.
Bumstead feels the adduction machine is the secret to warming
up for squats. Day one of the Chris Bumstead exercise is quads and calves.
The golden period of bodybuilding was every little thing nice about
the sport. Crunches and neck curls are discretionary workout
routines that superset properly with the bigger exercises.
You could just as easily select calf raises and leg curls.
You can do all three of these workout routines as an enormous set, resting 20 seconds between every train. Just carry a dumbbell over to the lat pulldown machine.
Figuring Out how to bulk the proper method is essential if you would like to see
speedy muscle growth and transform your physique. Recomping is a great
strategy when you lack muscle but you would possibly be obese,
but it’s not one of the best for somebody who merely needs to pack on muscle mass.
SO, for everybody besides true hardgainers,
go for a clean bulk. It nearly goes without saying that a unclean bulk is easier to do, and
for many, it’s much more pleasant (who doesn’t prefer to
eat tubs of ice cream and quick meals once they want?).
If you are sick of your plan and want to change issues up, then you are capable of
do so each few months. However, there is nothing mistaken with sticking with the above plan for a protracted time if it is continually working for
you. The only thing you actually may want to do is change up a number of the workouts
and the order of the workouts.
Do your biceps curls, rest 20 seconds, do your triceps extensions, relaxation 20 seconds, and
then do your lateral raises. Rest another 20 seconds, then do that enormous set again.
Do your first set of Romanian deadlifts, rest for a minute, do your first set of push-ups,
rest for a minute, and then do your second set of
Romanian deadlifts. Maintain going until you’ve completed all three units of every train. By default, we’re
assuming you’re training at a business health club, but you can do
the whole workout routine at home with a barbell residence gym
or adjustable dumbbells.
The 51-year-old knuckled down for six months of intense training,
sculpting the physique of a man you definitely
wouldn’t want to choose a struggle with. Speaking to The
Unbiased, Graham’s trainer, skilled bodybuilder Rob Thurston, explains how
he did it. So, when you work out with a weight that’s 80% of RM, you
must do 5-10 reps per set.
Eventually, arguments for the “big lifts” track again to ego
and the underlying need to look badass within the fitness center.
For positive, a sissy squat will not draw a crowd and will elicit no
“beast mode” compliments…other than from the few who’ve tried them for
themselves. Eight-time Mr. Olympia Lee Haney is credited with saying, “I’m in the health club to accomplish one thing, not prove something”.
This is why we suggest the Lat Pull-In as the most effective train for
lats.
Creatine is of course used in your physique to increase ATP production, which is vitality for your muscle tissue.
Nonetheless as bodybuilders, we required extra creatine than what we consume in our meals.
This is where creatine supplementation comes in,
our muscles are fueled to raise more weight for more reps.
After all, it’s solely when you sleep that your body has the time
and power to restore muscle tissue, recuperate out of your workouts, and construct new muscle tissue.
Anabolic hormone manufacturing increases right now for this precise
purpose. Lack of sleep has been shown to be essential for recovery (2).
Coaching for bulking involves onerous training, and
loads of it.
The second leg workout of the week focuses on Chris Bumstead’s hamstring train routine with a little bit of again work sprinkled
in on the finish. The third train of the day is a chest-supported t-bar row with a neutral grip.
The secret is getting a full scapular retraction as you pull
the weight into your chest. You don’t have to cram as many huge lifts into each session.
You’ll restrict the quantity of weight you’ll have the ability to
deal with, but it’s one of the only ways to method the leg press for muscle
building functions. This three full-day plan lets you push onerous,
every exercise, because it gives you plenty of rest time between classes.
Three effective workouts per week goes so much additional in boosting health targets than five to six mediocre exercises.
The bro cut up is a 6-day break up workout that entails training
every muscle group once per week. With the bro break up,
you do several workouts per physique part to hit
it from plenty of completely different angles and accumulate plenty of hypertrophic coaching quantity.
Aim for a balanced approach with protein, carbs, and fats.
Break this down into easy steps and targets
that aren’t scary, and get started. I even have been working with my
online coach for 7+ years, and I’ve packed on dimension by following a barbell + body weight coaching routine.
Like with weight coaching above, you should enhance the issue so
as to problem your muscular tissues to adapt. Possibly you
are in a position to do countertop push-ups for greater than 15 reps,
but if you try to progress to a more durable variation you don’t have any surface in your personal home
that quite works so you feel caught.
You should’ve also gained three or more kilos of physique
weight. If you haven’t, consider adding more energy to your food regimen.
If you’re unaccustomed to a routine composed
largely of compound movements, you’ll need to pay particular consideration to your relaxation periods between units, as nicely
as your sleep and relaxation days. Isolation workouts carried out properly will assasinate the target muscle, rather more than a
compound one will, simply because all your vitality
shall be directed to that single muscle or muscle group.
After three straight weeks on this program, take one week to train with lighter weights within the range of 12 to 15 reps to permit
for active recovery. In Contrast To a lot of celebrities
that demonize consuming for fun, Ritchson indulges
in his favorite meals every now and then.
If you went with lying leg curls initially of the workout, switch to seated leg curls now.
Or vice versa if you opted for seated legs curls before. This
article outlines a wonderful workout for building large quads and hamstrings, available in your StrengthLog workout
tracker app. It’s a good type of ache, thoughts you, however it
nonetheless requires a sure mindset to go all-out on leg day and pressure your legs into hypertrophy.
Consider it or not, not everybody wants to be within the fitness center every single day.
In truth, I’d guess the overwhelming majority of individuals going to the gym
are just attempting to be healthy and look pretty good, and that’s completely ok.
Your physique needs more than meals to operate properly; it also needs water – and tons of it!
If your goal is robust hypertrophy and muscle strength you want to work out with a weight that’s 80% of RM.
What you eat after your training affects protein synthesis which takes place a number of hours after your exercise is done.
As An Alternative of doing a single marathon workout daily, purpose for 2 exercises,
with plenty of time to rest, get well, and refuel in between. Give yourself 4-6 weeks to finally reach your goal calorie consumption, growing
in increments to let your physique adapt.
In this text, we discuss the 6-day workout cut up and clarify why and tips on how to use
this high-frequency training plan. #5) Don’t overdo it – Extra doesn’t imply higher in weightlifting.
You don’t must spend two hours in the fitness center, you
don’t have to do 15 totally different kinds of chest workouts.
If you’re doing sets within the 8-12 range, attempt to keep the time between units around a minute or so.
References:
cardio on Steroids
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References:
Best Muscle Building Steroid Stack [Nouzwen.Com]