Radio and TV personality Thabiso Sikwane passes away

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A-choices Magazine African Lifestyle Magazine
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TV personality Thabiso Sikwane has died at the age of 50. The former radio personality’s death was announced by the Sikwane and the Matladi families.

Sikwane is the ex-wife of Thato Sikwane, more popularly known as DJ Fresh.

The family shared that Sikwane was dedicated to Christ, her family life, and the media and entertainment industry.

“She left an indelible mark on colleagues and audiences alike,” said the family.

Many have expressed their shock, sharing that they watched her just recently on DJ Fresh’s podcast, What A Week (WAW).

Sikwane was once married to DJ Fresh for 20 years until she filed for divorce in 2022.

During the podcast, she spoke about her love of God and how she is in awe of the love God continues to show her, she adds that God has come through for her by giving her the peace he talks about in the Bible, in his word.

Sikwane has once opened up about how she makes parenting work with her ex-husband even though their marriage did not work.

She shared how overwhelming it sometimes is for single mothers but advised them to hang in there and not to be too hard on themselves.

Tributes also continue to pour in as many express their shock and sadness amidst the passing of the renowned radio and TV personality.

Author: Mpheza Clara Manda

Luska, Zambia

Senior Correspondent

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    Core – that is the collective time period for the muscle tissue of your midsection, together with your rectus abdominus, obliques, and transverse abdominis. Appearing like a weightlifting belt, these muscles contract to create intra-abdominal strain and support your backbone from within. Compound workouts contain multiple joints and muscle tissue working together. So, whereas most people do bent-over rows for their again muscle tissue, there are a number of other muscles working too. These options are higher in the sense that you could push more durable, to the purpose of failure in your back muscles, without having any danger of shedding posture or approach. There are specialized benches in plenty of gyms for  doing this exercise however you possibly can easily improvize at house by placing some 45-pound weight plates or items of timber beneath the bench to elevate it.
    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 assist and stabilize the exercise. Begin with your weaker arm and match the work in your more dominant arm to deal with muscular imbalances. Move via the complete range of motion and hold your torso steady to eliminate any momentum. Gradual down your reps, especially in the eccentric (lowering) section, to get more time underneath rigidity and build strict strength. You’ve most likely heard the phrase “you’ve gotta row to develop.” Rowing exercises are top-of-the-line methods to target your upper posterior chain and build a broader, stronger back.
    A frequent mistake is using too much weight at first, which might cause you to jerk around and lose correct form. The issue stage for this train is high, because it requires plenty of stability and core power. That’s necessary because you won’t get a full vary of motion if your face is pressed into the bench.
    The chest-supported row can be carried out with totally different grip positions and utilizing different angles and attachments. Half kneeling high cable row rope is an incredible exercise that successfully works many muscles, including the shoulder, back, wing, and trapezius muscular tissues. This variation offers a constant rigidity all through the movement, serving to to isolate and strengthen the rear deltoids successfully.
    You most likely won’t be succesful of lift as heavy as you’d in a barbell row, but you get the bonus of strengthening your core. Renegade rows also assist tackle bilateral muscular imbalances and improve your grip power and coordination. Renegade rows are handy, requiring only a pair of dumbbells to offer your again, lats, rhomboids, and obliques a great exercise. This allows you to focus on training your lats and upper again muscles without fatigue in the spinal erectors forcing you to chop the set brief. Let’s delve into the importance of resistance adjustment in seated cable rows. For continual muscle development, it’s essential to progressively overload your muscular tissues, and managing the resistance is central to this precept.
    Figuring Out what makes a superb bent-over row different will assist you to exchange it with the right train. But before we delve deep into the alternatives, it’s important to understand a few basics. If you already know the exercise’s basics, you are welcome to leap directly to the record of finest alternate options. Many argue the normal barbell is a more effective exercise for overall again development, which I tend to agree with; nonetheless, the T- bar row has its benefits. One of them is that it emphasizes the workload on the lats permitting for a better pump. However, some people can’t perform a bent-over row because of bodily limitations or restricted gear.
    Named after US weightlifting and powerlifting coach Glen Pendlay, this is an excellent exercise for constructing power and muscle dimension. These three will just do fine if you want to use your dumbbells to re-create workout routines much like the seated cable row. The Pendlay Row is a variation of the bent over barbell row that makes use of a extra horizontal torso place to focus more on the lats and less on the trapezius. The underhand barbell row is a variation of the usual barbell row that enables for a barely greater vary of movement when the palms are dealing with ahead. This train requires the core, glutes and legs to stabilize the physique as you’re lifting.
    T-bar machines come in numerous varieties — chest supported is greatest if you want to keep away from stress on the decrease again. T-bar is amongst the few machine-based exercises that have been popular in the Eighties and doesn’t seem to lose its reputation even in the fashionable period of bodybuilding. Chest-supported machine row permits you to practice the same muscle teams without risking lower back damage. As A Outcome Of this train is assessed as a body weight motion, it supplies a fantastic workout to individuals of all health levels.
    By adjusting the bench angle or grip width, you presumably can shift the focus to the higher or decrease back muscle tissue, providing a well-rounded exercise. The chest-supported dumbbell row is a bent-over row various focusing on the lats, traps, rhomboids, and biceps for beginner and intermediate lifters and athletes. Inverted rows are best carried out on the smith machine, as it lets you change the height of the barbell respective to your peak. One also can use suspension trainers (TRX, gymnast rings) for the inverted rows. It is among the largest muscles within the physique and runs by way of the mid-spine to the higher arm bone. The lats are concerned in varied higher physique actions, including shoulder extension, adduction, and scapular retraction, in addition to trunk rotation and pulling actions.
    One mistake you have to keep away from when performing the one-arm DB bent-over row is swinging your arm as an alternative of sustaining a sluggish and regular range of motion. You can differ the burden; the machine is designed to isolate your upper-back muscle tissue. Hold the TRX handles while sustaining a diagonal position and row yourself up to the handlebars. Moreover, strengthen your core, so you don’t fall again while performing the train.
    Barbell rows load your lats and again muscle tissue with heavy weights while strengthening your core and hamstrings. Bent-over barbell rows trigger some lifters to experience decrease again ache. Others lack the core stability or grip energy to get essentially the most out of this exercise.
    Fortunately, loads of substitutes are available to replace the bent-over row. These substitutes not solely goal comparable muscle teams but in addition provides comfort to the back. An excellent exercise earlier than progressing to heavier, longer, and extra intense coaching classes. The TRX row promotes strength and mobility and should be included into your weekly coaching program to maximize gains. In the video under, the person himself, John “Mountain Dog” Meadows demonstrates tips on how to carry out the Meadows row.
    Schedule them towards the start of your session to ensure you aren’t too fatigued to maintain proper type. You can make the exercise simpler or more challenging by various the incline of your physique. This video supplies a helpful visible demonstration of how to perform the chest-supported T-Bar row. Yes, most alternatives will goal the identical muscle teams, though the emphasis might vary slightly relying on the exercise. This train is much like the bent-over cable row, but you sit down whilst you do it.
    The Smith machine row may be as effective as barbell rows for building the again muscle tissue, primarily the lats, rhomboids, and traps. However, the barbell row will problem the core’s grip and muscular tissues greater than the Smith machine row. Pull-ups are one of the spectacular exercises to bust out in the gym. They construct nice full-body coordination and energy while specializing in the lats, back muscular tissues, and biceps. They are handy as they require simply your physique weight and a safe bar to hang from. Lifters experiencing again compression or pain when doing a T-Bar row could favor the pull-up as an effective body weight train different.
    You can improve biceps involvement on the bent-over row through the use of an underhand grip and bringing your arms nearer together. Expect expert-backed exercises, vitamin recommendation, the newest in power sports, and an entire lot of motivation heading your means. As an extra tip – to work your again maximally, I suggest pausing on the top of the movement for 1 or 2 full seconds. This is going to fully stimulate the rhomboids and the trapezius and stop you from dishonest and just going via the motions. They are great worth, use shade permitting you to shortly see how much you’re lifting and the sample will give your house fitness center a novel look. They can last a lifetime and permit you to do additional lifts which require you to drop the bar. If you want to attempt a exercise that targets your again and biceps, try this Pull Day Exercise .
    This form allows for a more controlled movement, engaging the back muscles without inserting excessive pressure on the lower back. You’ll be using an underhand grip and preserving your arms shoulder-length. This exercise is nearly entirely similar to the common bent-over row, but you’ll only be leaning your torso at a 30-degree angle. You’ll be utilizing dumbbells as an alternative of a barbell, however you’ll be rowing two without delay. Also, avoid the mistake of pushing your chin towards the bar as an alternative of your chest. If all the above workouts are too difficult for you, then you want to in all probability try the resistance band row.
    Using dumbbells versus a barbell can require more steadiness, which may help to enhance general stability in the again, core, and shoulders. If you’re a bodybuilder, constructing muscle mass is one of your high priorities, and having alternatives which will isolate muscle tissue just a little more can help that. Maintaining the chest supported takes nearly all of the strain off the low again and permits the lifter to focus solely on the row. This can be certainly one of my first suggestions for someone who needs a Barbell Row different if low back strain is a matter.
    If you retain utilizing the proper approach, doing bent-over rows instead of seated cable rows can lead to more lower back strengthening. Bent-over rows are usually carried out with a barbell so this exercise could seem out of reach at home. Nevertheless, you can even other again exercise equipment like dumbbells, kettlebells, resistance bands, and so on. The dumbbell row is a twin of the barbell row and a private favourite of mine.
    Some lifters discover it all but unimaginable to separate their arms from their decrease again. Needless to say, this makes whatever exercise you’re doing much less efficient, and will even result in harm. However, as efficient as this exercise is, it may not be the easiest way to target your rear deltoids. One of the most typical workout routines for the rear delt is reverse flys, which may be accomplished seated, bent over, or mendacity face down on a bench. Again, this motion is similar to that of the rowing machine in that your complete body is getting concerned. On the other hand, if you are more experienced with resistance coaching, bodyweight pull-ups may presently be too straightforward. To do that seated row various you merely modify the seat, load your desired weight, sit down, seize the handles, and row on your desired variety of repetitions.
    Dumbbell pullovers are extra of a seated cable row replacement if you are excited about isolating your lat muscular tissues. Other muscles like your biceps, core, shoulders, etc. is not going to have to do much. This seated cable row various is completed with one facet at a time, unilaterally. This may help you keep away from utilizing one arm greater than the other which can result in muscle imbalances. T-bar rows offer very similar benefits as seated cable rows but they are going to be barely more challenging for your lower again and erector spinae. The primary downside of changing seated cable rows with inverted rows is that you are not in a position to make use of that a lot external resistance.
    Chest Supported Rows is normally a great exercise for constructing energy and hypertrophy. And, as a result of the chest is supported, much of the stress positioned on the low back throughout many rowing actions is generally eliminated. Simply as with barbell rows with a normal barbell, Smith machine rows could be programmed in numerous ways. Preserve a micro bend in your knees whenever performing Pendlay rows to protect your backbone. Make certain you permit the barbell to come back to a complete cease on the backside of the rep to ensure a full vary of movement and forestall momentum from aiding the raise. Right Here are some key tips to ensure you perform bent over barbell rows correctly. Bent-over rows and dumbbell rows are similar in effectiveness, while inverted rows might be simpler for some and harder for others.
    So the higher and center back will be the true limiting issue for this exercise in comparability with your lower back, core, or forearms. As they squeeze their lats, the handles ought to be pulled in path of the shoulders by bending the elbows towards the sides of the torso. Named after long-time Mr. Olympia legend Dorian Yates, the Yates row is just as distinct among its friends because of its more vertical torso orientation and historically underhand grip. In addition, the bent over row is characterised by a wider than shoulder-width pronated hand orientation, of which isn’t the most effective for recruitment of the biceps brachii. I’m personally a big fan of unilateral workout routines, but it will not be right to incorporate one in its place for a bilateral movement. Individuals who lack shoulder mobility may also wrestle to get a full vary of movement on this exercise. Hear to your body and experiment with a variety of workouts to search out your individual record of best actions.
    Secondary muscular tissues worked on the barbell row are the trapezius, rhomboids, rear delts, teres minor and infraspinatus. The seal row is completed on a modified bench that’s taller than the traditional flat bench. This allows you to get a full lat stretch from a horizontal row whereas mendacity on a flat bench. Some gyms also have specifically angled bars that can allow you to drag your elbows past your torso. Like I talked about earlier that the majority of them are horizontal pulls, you’ll be working the identical muscles again and again. When performing this train it’s crucial that you hold your again flat and decide a weight that you just don’t should yank your complete body to stand up. You can also perform the lat pulldown utilizing resistance bands; all you want is a suitable anchor level.
    Having your body more horizontal (parallel to the ground) will make the exercise tougher. Being more upright (raising the bar larger off the ground) will make it easier. Experiment with completely different tempos or add a pause mid-rep to deal with areas of weakness or sticking points.

    References:

    http://www.kosmodromstudio.com/comment/html/?19938.html

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