Gunmen, suspected to be herdsmen, Monday night, stormed Okpe-Abavo, Ika South Local Government Area, Delta State, killing a 55-year-old farmer, Mr. Friday Jegbefume and kidnapping his wife.
It was learnt that the gunmen are demanding the sum of N20 million ransom for the release of the wife of the deceased, Mrs Anthonia Jegbefume.
Sources said the hoodlums, armed with AK 47 riffles broke into the residence of Jegbefume at about 8.pm and shot him dead.
The village which is a quarter of the Abavo Clan has been deserted with few elderly men and women still around, as terrified residents have fled to take refuge in neighbouring communities.
Speaking on the development, the Chairman of Okpe-Abavo, Mr. Augustine Nkemachor said: “Some unknown persons invaded his home, shot him dead, injured his son and kidnapped his wife. Up till now we have not heard from his wife.
“At about 9.30 pm, we called the police. The police came and some soldiers also assisted in searching for the kidnapped woman but to no avail.
“It has been too rough with our community. They started this about ten years ago; so many people have been killed but it has become worse since last year. For now, we are surviving by the grace of God.
“We are on our knees appealing for government and security agencies intervention and assistance.”
A son of the deceased who gave him name as Destiny said he was in the bathroom when the herdsmen invaded their home.
He said: “I heard my mother’s voice; she was shouting. I opened the door and l saw that they were herdsmen. They started dragging the door with me and one of them brought out a knife and wanted to stab me. We started dragging the knife and it cut me on my finger. I poured water on him and ran away.
Contacted, Police Public Relations Officer of the State Command, Mr. Bright Edafe confirmed the incident.He could however, not ascertain if the attack was carried out by herdsmen.
READ ALSO: Herdsmen kill former PDP ward Chairman, kidnap 2 in Delta
4 Responses
Saini suggests using a “breathing ladder” method for this train. Take a breath
between every rep for the primary few reps, progressively
lowering breaths as fatigue units in. Squats are typically accomplished utilizing a barbell, dumbbells, kettlebells, or simply
your body weight.
Build your exercises around these actions to make them as productive as
possible. As leg training is so exhausting, you have to benefit from each lower physique workout.
Why waste your time and energy on workout routines that don’t produce
nice results? Inefficient leg exercises are like throwing money down the drain — a waste of valuable resources.
While machines lack some of the benefits of free-weight workouts, machines just like the leg
press permit you to isolate specific muscles simply — in this
case, the quads, hamstrings, and glutes. As a newbie looking to increase common fitness — and following the theme of maintaining things easy —
choose 3–5 workouts per leg exercise. Then full 3 sets
of 8–12 reps of every train, making certain that you’re working your muscles to fatigue however not failure (1).
When training one leg at a time, you also get the opportunity to establish and even out side-to-side differences in muscle and energy.
Your leg muscle tissue are concerned in almost every athletic feat and are continually
utilized in activities like walking, working, and lifting.
This train requires an incredible amount of leg energy.
You can even hold dumbbells as you get stronger or wear a weighted vest.
Plus, you have to use a impartial grip with the lure bar deadlift squat,
which makes it easier to manage heavy weights without bothering your shoulders, elbows, and wrists.
Using the trap bar allows you to carry more weight and load your quad muscle
tissue better as a outcome of the burden is centered in line with your
physique quite than in front of your center of mass.
Do this exercise anytime you are unable to make it to the health club, e.g., on trip or during
holidays when the fitness center is closed. Like squats,
Romanian deadlifts are a fairly good glute train. Nonetheless, this single-leg variation turns
good into nice. Standing on one leg forces you to work much more durable to stabilize your pelvis, which is the job of the glutes medius, and minimus.
Combined with a large hip hinge motion, this train is the best sort of butt-kicker.
Normally done with simply bodyweight or a barbell for resistance,
this transfer targets the hip extension perform of your glutes.
I’ve seen too many guys load up a bar and carry out quarter
squats like that will treatment them of their small legs.
This means you’ll want to start with either body weight solely or gentle weight.
Ultimately, you can begin to add extra weight upon getting full control
over the load you may be squatting. Beginning with the heaviest masses will solely set you
up for damage. And to hit the adductors, we’re going to make use of considered one of my favorite dumbbell leg workout routines, the Goblet Adductor Lunge.
There are six major types of leg exercises that I’m going to verify we
tackle. I’m also going to provide you with the optimum exercise for every sort.
So, you may do 2-3 heat up units for Entrance Squats and Back Squats.
Set 1 at 50% 1RM, Set 2 at 60% 1RM, Set 3 at 70% 1RM, and then you definitely start your working units.
The final leg workout is divided into two training classes (Session A
& B) to align with the correct training frequency and volume of hitting
the muscles twice weekly. With this train, you can focus specifically on the hamstring
and glute contraction as you are lying in a locked-in position. The machine permits altering up coaching variables by easily doing pyramid/
reverse pyramid or dropsets. The glute ham-raise will enhance other compound workout routines such because the deadlift and squat;
that is why you’ll often see powerlifters incorporate it into their exercises.
They additionally enable you to do unilateral actions
(using one leg or arm at a time). The unilateral workouts
enable you to work more on the weaker facet, repair power
imbalance, and improve muscular symmetry. Add
this quadriceps exercise to your typical quad workout.
The heavier the weight, the less reps you’ll be ready to perform.
Hit the leg extension machine three times every week with reasonable weight, or go heavy and toss a
few drop units in there for recovery.
A study published in Sport Sciences for Well Being concluded that programmes with compound moves might be thought of as a technique of testosterone enhancement.
So, whereas the results may be momentary, together with workout
routines like squats, lunges and deadlifts may acquire advantage your T levels.
If you are questioning the means to structure your leg workouts, or just how
many classes to do every week, then look no further.
Understanding the muscle tissue you’re working and
the role they play will help when performing every train. These are the main muscle groups inside the leg that you should find out about.
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