Delta State Commissioner for Works (Rural Roads) and Public Information, Mr Charles Aniagwu, said Governor Sheriff Oborevwori was honoured with the Governor of The Year Award for his fiscal discipline and innovative approach to governance.
Aniagwu, who was responding to immediate past Deputy President of the Senate, Senator Ovie Omo-Agege’s criticism on the choice of Governor Oborevwori for the award, said the state government, under the governor’s watch, had completed numerous projects, while also initiating new ones without borrowing to fund them.
Speaking at a press conference on Monday in Asaba, Aniagwu said Governor Oborevwori inherited numerous projects out of which many of them had been completed which, he said, ‘this speaks to the Governor’s effective and efficient management of financial resources without borrowing a dime from anywhere.’
He said, “we thought we were alone in terms of observation of these giant strides of the governor, not knowing that even in far away, Lagos and Abuja, the editors of THISDAY and ARISE News, or rather the two media outlets, were also busy with their eagle eyes, taking copious notes.
“We do not have issues with some persons in opposition, particularly our brother and leader, Senator Ovie Omo-Agege.
“We are not stopping them from playing politics or making constructive criticisms because it actually emboldens us to do more, but to begin to ask what we are doing and why we were given the award is, at best, seen as ‘Pepper-body’.
“We expect that if their state has been picked as making progress they should be happy. Trying to de -market the state because of personal interest is not in the interest of anybody.
“He went through this path in 2023, even when Oborevwori had not become a Governor; yet, Oborevwori defeated him in 21 out of the 25 local government areas.
“So, I thought the lesson of that defeat was enough for him to know the kind of criticisms he could embark upon.”
Aniagwu, who was flanked by Chief Press Secretary to the Governor, Sir Festus Ahon, and Executive Assistant to the Governor on New Media, Mr Felix Ofou, said the sterling performance of Governor Oborevwori had become the greatest undoing of the opposition in the state.
“We plead with Omo-Agege that he should be fair as he engages in politicking, which we are not ready for at the moment because we have a covenant with the people of Delta to deliver on the MORE Agenda with a view to advancing development in our state.
“If he is asking our people of Ndokwa Nation what we have done for them, I will remind him that, in Ndokwa Nation, we have awarded no fewer than 15km of roads.
“We have completed the Obi-Ibabu road which is over 4km awaiting inauguration. The Ndemili-Utagba Uno road and the Eweshi – Utagba-Uno road are being pursued vigorously.
“We have also awarded a road in Amai which has progressed to stone base; at Aboh in Ndokwa East, work is also ongoing.
“The Beneku bridge has been completed and the governor has also awarded the construction of Asaba – Ase bridge in Ndokwa East linking Uzere in Isoko South.”
He also said, “Whilst Omo-Agege was in the Senate, the few things he was able to attract, he took them near his father’s compound at Orhomuru.
“Can he now compare himself to a man that is building bridges across the state to the extent that he doesn’t discriminate against members of the opposition parties in the state?
“Governor Oborevwori has also warned that nobody should be discriminated against on account of their political affiliation. Whatever is due to the people is distributed without recourse to political affiliation.
“We all know, in this state, that he didn’t work for President Tinubu ; so, if he is thinking that by saying these things he would warm himself to President Tinubu, he needs to think again and take a different route.”
Aniagwu said Governor Oborevwori had directed that every Commissioner must supervise their projects critically to ensure that Delta had value for money spent on projects.
He stressed, “We are also here to inform all those who have taken it upon themselves of the opportunity of grabbing government lands across the state.
“We warn that government will not hesitate to demolish such illegal properties built on such public lands and we will make them pay for whatever cost incurred during such demolitions.”
On Senator Ned Nwoko’s resignation from the party, Aniagwu said Governor Oborevwori and PDP were not bothered by the Senator’s serial defections, noting that the party would continue to win in Aniocha North and other parts of Delta North Senatorial District where Senator Nwoko currently represents.
On housing, the Commissioner said the state government had commenced the construction of 30 units of three bedrooms and 20 units of two bedrooms pilot phases in Ozoro, Kwale and Owa-Oyibu.
He added that the State Government currently runs four public universities, adding that no state in the country could boast of a university in each of the Senatorial districts of the state.
On healthcare delivery, the Commissioner said the Oborevwori administration was renovating over 150 healthcare centers across the state and the procurement of facilities at the Central Hospital Warri and Delta State University Teaching Hospital, DELSUTH, Oghara.
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It will work the upper back equally to the seated row, and
may tolerate much greater reps, so is nice for a starting train, or coupling with a superset.
A Hammer Power machine is a plate-loaded machine that gives a hybrid between free weights and machines.
Each Hammer Power machine uses iso-lateral know-how so that you
simply can work all sides of your body at a time. The lat
pull-in is a unilateral variation of the lat pull-down that allows you to move the lats by way of their complete vary of movement from full extension all the best
way to full contraction. The resistance band excessive row permits you to simulate the Hammer
Power high row at house. With a resistance band, you can comply with the identical angle of movement as with the hammer machine and work each side of the again unilaterally.
The decrease the angle, the extra you’ll work the lats, with a better angle preferentially targeting the mid trapezius.
The batwing row is a chest supported row variation that has multiple variations
within the train. As you’ll see in the video, you perform this with
the bench flat, which means you are limiting
your vary of movement. If you want to ditch the dumbbells all collectively, get yourself
on the cable row machine. To carry out this movement, do a standard dumbbell row, however whenever you reach
the underside, push your wrists towards the floor and your shoulder blade ought to
round over. Straightforward to learn – plenty of strength workouts are onerous to master; squats and deadlifts,
for example. Lat pulldowns usually are not actually that difficult,
and even a newbie ought to have the ability to pick them up quickly.
They can help improve your posture and your energy for different rowing workout routines.
The seated cable machine row effectively targets your again muscles without
fatiguing your posterior chain and core stabilizers. They are a
great alternative to bent-over barbell rows as they use the same
muscle groups in the same way but are easier to carry out with a
neutral, upright spine.
When concentrating on this region of the again, the lats sometimes reply higher to vertical pulling workouts such as the
lat pulldown. Pull ups are a difficult compound train that’s mainly going to work the muscles of your
higher again; specifically, the lats serving to
you to build a wider again. Apart from activating your mid-back muscular tissues, this effective exercise may even work your
glutes and improve shoulder and core stability. The Gorilla row is a great
muscle building train that’s going to activate pretty much all of
your upper again muscular tissues as properly as your
biceps and posterior deltoids utilizing just a pair of kettlebells.
Hold your shoulders pulled down and back all through the train to keep away from partaking your traps and rhomboids.
Actively retracting your shoulder blades protects your shoulder
joint and ensures you goal the proper muscle groups. Weighted rowing
variations like the unilateral dumbbell bent-over row build
a stronger back.
Whereas there are different advantages to this train, the three above are the main ones in my opinion and produce the most bang in your buck with this exercise.
There are nonetheless some that really feel this train carries some drawbacks, one,
specifically, being that bent over rows could be dangerous in your again. Especially for
individuals who just like the upper body training combined with cardiovascular
training from rowing, swimming may be an excellent various.
The drawback of these free weight workouts is that whereas they might help with
cardiovascular well being, they are just as great as a rowing
machine for improving that fitness component.
Note that unlike with different row variations, the
Pendlay row is meant to start and finish with the bar fully
resting on the ground. Each repetition ought to
come to a whole stop earlier than the next one is
carried out. As Quickly As the barbell makes contact with the lower
abdomen, the lifter slowly releases the tension of their again and allows their arms to extend again under their body – thereby finishing
the repetition. Gripping the handles of the T-bar in an overhand orientation,
the lifter then pushes their hips again,
unlocks their knees and braces their core so that steady
spinal neutrality is achieved. The chest must be pushed out,
scapula impartial or slightly depressed and the
shoulders pulled back. Your body could be in any position however the path of pull should simulate that rowing
action. At Strong House Gym we value your time
– and intelligence – too much to do this.
T-bar machines come in numerous varieties — chest supported is finest if you want to avoid stress on the decrease again. T-bar is doubtless certainly one of the
few machine-based exercises that have been well-liked in the 1980s and doesn’t seem to lose its popularity even in the modern period of bodybuilding.
Chest-supported machine row lets you practice the same muscle teams without risking lower
back harm. Because this train is classified as a bodyweight
movement, it offers a fantastic workout to folks
of all fitness ranges.
Possibility one is the inverted row, where you employ the weight of your individual physique, somewhat than a barbell
or dumbbell, to offer resistance. However through the lat pulldown, the spinal erectors
aren’t educated to the identical extent as
they are through the barbell row. Like many exercises, the barbell row certainly has the potential to be
unhealthy on your back if you don’t do it correctly, however
it’s not bad for your back per se.
Despite its widespread adoption, the bent over row
does current a few disadvantages that have led lifters to
seek out alternative movements. When it comes to the bent over row, an acceptable alternative should pull the arms
horizontally, so that the elbows find yourself behind
the body. Try these 12 bent-over alternate options to find the most effective exercises for constructing
the again of your goals while minimizing your danger
of harm. To optimally stimulate your again muscle tissue for energy and muscle gains whereas additionally allowing for full recovery between workouts, you must
prepare your again every 3-4 days or twice per week. In contrast, the pull-up entails vertical pulling where the elbows
are pointing straight down. Horizontal pulling is greatest for
lat thickness, while vertical pulling better promotes lat width.
This motion is even more joint friendly that the inverted
row since you get to keep your hands in a neutral position (palms facing) which is better for your shoulders.
When you do deadlifts, you want to push the barbell back towards your legs, activating your lats.
You also need to pull your shoulders down and back, working
your traps and rhomboids. That’s not to say that barbell bent-over rows are a
terrible exercise – they’re clearly efficient.
Hold your back straight, core engaged, and shoulder blades
pulled together as you raise the load in the path of your decrease
chest. Focus on squeezing the back muscular tissues on the high of the
movement before slowly reducing the load back down. To perform single-arm dumbbell rows, start by putting one knee and hand
on a bench, together with your different leg
prolonged behind you. Grasp a dumbbell together with your free hand, allowing it to hold straight down.
Keep your back flat and core engaged as you pull the dumbbell up in direction of your rib
cage, squeezing your shoulder blade at the high of the movement.
This includes the muscles of the latissimus dorsi, trapezius,
rhomboids, the teres muscle tissue and different pull muscle tissue
normally focused by variations of the row. Regardless Of this distinction in overall stance and positioning, the banded row
can rival bent over rows by way of problem and training stimulus if
similar levels of relative resistance are
used. Lifters who prefer a more convenient and spine-friendly strategy to
back coaching can try performing shut grip rows with the
utilization of a resistance band. As far as free weight row variations go, there are no
workouts that characteristic a larger vary of
movement than the Pendlay row – and solely the seal row requires a extra horizontal
orientation to the torso.
The variable resistance of the band makes this a late section loaded exercise, where
it gets more durable as you pull. This permits for a very forceful
contraction on the finish of the rowing in motion. All you want is one thing like a TRX suspension coach, some gymnastic
rings, or only a waist-high bar that’s strong enough to carry your bodyweight.
This rowing train is easy in your decrease back and engages your glutes and core, making it very functional and time-efficient.
Since you are recruiting a different part of your again that may be weaker, the incline dumbbell row
can help improve your different lifts and overall higher physique power.
The use of the bench not only changes the angle, however it additionally eliminates the flexibility to use momentum,
which could be thought of dishonest. The incline dumbbell row
is probably one of the workout routines that helps to focus
on these often neglected muscle tissue due to the different angle
you’re pulling from. Bent over rows are a cornerstone exercise for building back power and
muscle mass. Nonetheless, they will typically be uncomfortable or
inaccessible for these with lower again ache or restricted mobility.
There are loads of effective options that may present similar benefits with out the
strain.
If your torso stays more upright, this reduces tension on these
muscles and locations more of the load load in your higher
back muscle tissue. If you are feeling too much engagement of your biceps as you pull the load in the
course of your torso you is most likely not retracting your shoulder
blades sufficient. If you carry out the t-bar row with your knees locked out this can very likely
impact your method.
Oftentimes, a standard lat pulldown bar with a shoulder-width grip is used for
a lat pulldown. If you’re trying to gain more power, explosiveness, and strength
whereas reducing the stress placed on your decrease back, then the pendlay row is
a great barbell row alternative! A pendlay row is similar to
a barbell row; however, the barbell starts on the ground and
comes to a complete stop between each rep. The T-bar row is a great bent-over barbell
row for someone that has been doing bent-over barbell rows
for a while and has hit a plateau.
This video provides a helpful visual information for performing bent-over dumbbell rows.
Throughout the barbell row, you’re in a barely more
upright place, with a torso angle between 30 and forty five levels.
Of course, there are methods to modify a seated
row to make it extra like a barbell row. You can use a wider straight handle,
which entails the use of a pronated grip (palms dealing
with the floor), flare your elbows out to the facet a little extra, and pull the deal
with greater up in your torso.
He has competed at a high stage in numerous sports, including
rugby, triathlon, mountain climbing, trampolining,
powerlifting, and, most lately, stand up paddleboarding.
When not lecturing, training, researching, or writing, Patrick
is busy enjoying the sunny local weather of Cyprus, the place he has
lived for the final 20-years. Middle trapezius
and rhomboids – situated throughout and between the scapulae, the mid-traps and rhomboids work collectively to retract your shoulder blades.
Creating these muscles will give your upper back thickness
and will enhance your posture.
Make sure you’re on flat floor and avoid swinging your arms – hold your travel steady.
Because it involves such heavyweights, maintaining correct kind (basic type continues
to be critical) while performing this exercise is tough.
Your chest should be in contact with the bench the whole time, and you should preserve a strong frame.
This exercise lets you isolate the mid-back muscles versus letting your lower back do
the work. A frequent mistake is arching your again, which might negate the above advantages.
Incorporating these choices into your train routine can offer relief to your back but still target these essential muscular tissues
successfully. Developing the muscles within the again is a helpful means to help improve core and spinal stability,
in addition to posture. This machine-assisted exercise focuses on the lats, the large
muscular tissues on the edges of your back.
Band Rows aren’t going to replace Barbell Rows for growing power, but they can work great in a pinch if you’re touring.
It makes the setup extra snug and convenient to row, however if you place steel straight on your barbell
it could scratch it up. As A End Result Of the weight on the bar sits again closer
to your midline it’s going to take somewhat of
the stress off the low back as in comparability with a Barbell Row.
The second mistake I see all too usually is tired athletes that begin to seem like they’re doing the
worm.
The Helms Row is a bilateral dumbbell rowing train that’s performed together with
your upper chest supported on the top of a bench. The bent-over barbell row is an excellent t bar row various and
could be carried out using both an overhand or underhand grip.
By incorporating the barbell row into your workout routine you’ll have the ability to effectively strengthen and develop the muscle tissue in your upper back,
enhancing your general posture and higher body strength. Moreover, the barbell row prompts the biceps and
forearm muscles as secondary movers.
The barbell bent-over row is the most obvious selection as a substitution for the Smith machine row.
It emphasizes the exact same main muscle groups because the Smith machine row.
This helps strengthen the back muscles, particularly the latissimus dorsi (lats), rhomboids, and
trapezius muscle tissue (traps). Look for an train that allows a
similar lengthy range of movement to totally stretch and contract the again muscles.
In Addition To that, in case you are interested in strengthening upper body muscular tissues, the treadmill is
in all probability going not what you’re on the lookout for.
That signifies that the pull-up bar won’t really offer you very massive advantages
in relation to trying to improve cardiovascular well being, strengthening leg muscular tissues, etc.
To do that exercise you want a pull-up bar which is basically a sturdy horizontal bar.
It’s completely nice to go for one type of cardio coaching over another.
Plus, as rowing is low influence, it’s additionally
slightly gentler on your joints than running. Your back and shoulders are getting an excellent exercise right here with
the rowing motion, with no help from the legs, meaning they’re working extra onerous.
When bringing the weights up, attempt to envisage holding a pencil in between your shoulder blades at the high of the movement; that’s how intently
pinned they should be. This train is not enjoying favourites –
it is a crowd-pleaser for lifters of all stripes. Regulate the
burden dial to dial up or down the depth, and also you’re in business.
Seated and strapped into this beast, you’re gifted with
a stability enhance, letting these stabilizer muscle
tissue off the hook a bit.
Spinal stability can be essential for serving to scale back
ache in the neck and again, and it is important for serving to scale back the danger of
damage in and out of doors the health club. Resistance bands provide a portable and challenging different to weights.
I love Barbell Bent Over Rows as a back-building train,
but sometimes Barbell Rows are simply not an option. The final exercise on the listing isn’t a horizontal
row like Bent Over Barbell Row, however it’s too
good of an train to depart off.
Lifters on vacation and folks who wish to keep away from straining their decrease again can both profit from selecting inverted rows over bent over rows.
For a bodyweight various to the bent over row, nearly all of exercisers are largely constrained to the inverted row itself.
In phrases of effectiveness, I’d say the chest-supported dumbbell row is one of the best.
It provides most lower back support whereas additionally allowing for an excellent range of
motion. Working with dumbbells additionally permits you to obtain extra balanced growth between the
2 sides of the again. A lot of them, however, don’t
actually present like-for-like alternate options.
Instead they merely throw collectively a bunch of back workout routines, a lot
of which have no relation to the bent over row in any respect.
References:
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