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Nia2161
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Nia2161

3. März 2023

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Real-Rap aus Südberlin: Das Newcomer-Talent Nia2161 haben Underground-Liebhaber:innen schon länger auf dem Radar. Ohne Label und ohne Agentur erschienen 2021/22 die ersten Singles, jetzt folgte die Debüt-EP „Dystopie ist jetzt“. Eine EP, die es in sich hat, mit nachdenklichen und faustdicken Punchlines. Produziert hat sie Tombs Beats, der unter anderem auch mit Pöbel MC zusammenarbeitet.

Nias Texte sind ehrlich, nahbar und vor allem kämpferisch und politisch, geprägt von ihrem Aufwachsen als queere Schwarze Deutsche im ärmeren Stadtteil Berlins. Die Texte schmettert Nia2161 auf linken Kundgebungen und Demos ins Mikro, und auch auf Instagram setzt sich das Rap-Talent aktivistisch ein. Links-Sein ist bei Nia definitiv mehr als nur ein platter Spruch unter perfekt polierten Insta-Posts, sondern tagtägliches Aufmerksam-Machen auf die Missstände in der Gesellschaft.

Rap diente dabei schon immer als Mittel zum Ausdruck, um Haltung und eigene Gefühle nach außen zu tragen. So verpackt Nia2161 im Track „Fetisch“ feinste Systemkritik in smoothe Punchlines. Ohne Punkt und Komma rechnet das Lyrik-Genie gekonnt ab mit den rassistischen und korrupten Strukturen eines Landes, das weit davon entfernt ist, alle Menschen gleich zu behandeln. Ein Land, das unverfroren immer wieder Dankbarkeit einfordert. Die Single „12 (morgen)“ knüpft mit einem Text über fehlendes Klassenbewusstsein und Widerstand im Berliner Untergrund nahtlos daran an. Dass Nia2161 gekonnt Politik und die eigene Geschichte wortgewandt ineinanderfließen lässt, beweist auch der Track „kalt“, der bereits 2022 erschien und nun auf der Debüt-EP an vierter Stelle zu hören ist. 

Meine Vorbilder und Vorfahren einfach umgebracht / Wir gehen kaputt als Arbeiter, und das ist so gedacht / Was bringt mir Menschsein, wenn so viel davon einen so bestraft? / Das ist nicht unser Scheitern, das System ist so gemacht.“

See Also
Chaarlz

Nia2161 in „kalt“

In die Dystopie lädt uns Nia mit einem ruhigen, melancholischen Gitarren-Intro ein, bis im zweiten und titelgebenden Track Sirenen die Gitarre ersetzen. Auf zehn Tracks liefert uns das junge Rap-Talent geballte Energie, jede Menge Wucht und Sätze, die noch lange nachklingen. Aus Berlin trifft Nia2161 damit direkt in die Herzen der Hörer:innen und regt zum Nachdenken an. Vor allem aber auch dazu, sich einzusetzen, aktiv zu werden und die herrschenden Zustände nicht nur einfach hinzunehmen.

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  • Though it would seem like there’s a lot to retain, these steps will become instinctive with consistent practice.
    Once you become more proficient at back extensions, you can perform them
    while holding a weight plate to your chest. This will enhance
    the problem and assist you to construct extra lower again power.
    As Quickly As you wrap up your back extensions, you’ve completed your
    again exercise routine. Performing bent over rows
    with the right type additionally requires engagement from your core muscle tissue and the muscle tissue in your upper legs, including the quads and hamstrings.
    Nevertheless, these muscular tissues are mostly used as stabilizers throughout bent over rows.
    The decrease lats can typically lack strength and mass
    as a result of angles solely hitting the higher lats or poor range of motion.
    He Is been the Head Coach for Staff Canada Powerlifting since 2012 and has coached over
    4500 makes an attempt in worldwide competitors.
    The different place Band Rows can work well is at the finish of a exercise to get a good
    burnout set in to finish the day. Technically, you can use a bar for Chest Supported Rows
    as nicely, however the setup is a bit more awkward and works finest when you have a associate.
    Plus, just a easy change of apparatus can add some a lot needed selection to a workout program.
    I love Chest Supported Dumbbell Rows as an exercise to develop
    a giant, sturdy again, however sometimes Chest Supported Rows are simply not an option.
    The back ought to stay engaged and slightly arched – just like the starting position of a Energy Clean. Do not let the back round as this can cause pointless stress
    on the backbone. Perhaps you don’t have entry to a barbell or perhaps you
    already have too much posterior chain work in your program and need something
    more ‘low-back friendly’. Pendlay rows have variations in kind and method, enhancing again power and total efficiency.
    Make certain to convey the barbell as much as your abdomen as a substitute of
    high up on your chest. Additionally, it’s
    useful to assume in phrases of rowing back instead of up, being
    that you are in a diagonal position.
    If all you concentrate on is getting the load from level A to
    point B, you won’t be focused on truly training the back muscles.One Other common mistake is pulling
    along with your biceps versus your again. If you don’t have interaction your shoulder blades earlier than pulling the bar in the path of your abdomen, then you’ll rely on your biceps
    to carry the barbell, which isn’t best. In addition to concentrating on the back, suspension trainer rows also enhance shoulder stability, mobility, and energy.
    They are easier on your wrists as a outcome of they permit for extra free motion at the joint.

    Alternatively, bent-over barbell rows could be performed with a Swiss Bar.
    As A End Result Of of the neutral grips, Swiss Bars recruit muscles
    in a special way than a straight bar.
    It puts more of a concentrate on row weight lifting – the load of the dumbbell –
    somewhat than kind. The main distinction between a bent-over row and a one-arm dumbbell row (besides using dumbbells instead of
    a barbell) is that you will be rowing with just one arm without delay.

    Whichever bent-over row different you select to carry out, it’s crucial to learn the correct form before you go heavy.

    Furthermore, most of the train we discussed in this article takes the strain off the lower
    again and prevents its strengthening. Due To This Fact, we count on you to add lower-back-specific strengthening workouts into the routine.

    The chest supported T-bar row is probably my favorite various
    to the bent over barbell row, it locations minimal stress
    on the lower back whilst still allowing you to raise some heavy weights.
    The seated cable row is a variation of the traditional row
    and is taken into account an accessory back motion. It is performed
    seated on a bench or on the ground, and the burden is pulled horizontally toward the chest or stomach space.

    In this submit, we’ll briefly talk about the seated cable row and the method it works, after
    which what makes for a good various. We’ll listing these workouts and the means to
    do each, together with their advantages, variations that affect the muscular tissues they work,
    and perfect rep ranges to essentially take benefit of these
    movements. Pendlay rows are a great different to bent-over barbell rows
    as they interact the identical muscle teams. Pendlay rows have an impressive capability to enhance
    energy and size in your back, lats, and core.
    The seated cable row makes use of a cable pulley machine to carry
    out a rowing movement, and it actually works comparable muscle teams to
    the barbell row. Including T-bar rows to your back exercise routine might help diversify your training
    and stimulate muscle growth. Remember to begin with lighter weights and
    progressively enhance the load as your strength improves.

    Incorporating a selection of exercises like T-bar rows allows for a
    well-rounded back development whereas minimizing
    the risk of injury. The chest-supported machine row is
    performed by sitting on a machine with a pad supporting the chest.
    The feet are placed on the platform, and the handles or grips
    are held with an overhand grip. The back is kept straight as the load is pulled towards the chest while squeezing the
    shoulder blades collectively.
    The bent-over barbell row may appear to be a staple train for building a robust back however alternating it out
    once in a while can really be beneficial. Particularly it focuses on the latissimus dorsi or
    „lats“ which are the largest muscles in the again responsible for pulling movements.

    This train is commonly included in power coaching routines as it helps to
    develop a powerful and muscular again. Hold a neutral backbone
    and solely select a weight you could raise with perfect kind to keep away from straining your again. All The Time management the eccentric
    (lowering) phase of the carry, rather than merely dropping the barbell once they lock it
    out. Lower the barbell slowly onto its pins or blocks to get essentially the most out
    of this train and avoid any accidents. Check out this video from Scott Herman Health for a visual guide to
    performing the inverted body weight row.
    Consequently, the t-bar row requires much less core
    muscle activation and postural stability, which lets you instead isolate the muscles of the again to a higher extent.
    As nicely, I have included a big selection of barbell, machine, and body weight variations for you to add to your
    collection of back workouts. In this article, I’ll
    dive into each of these workouts in additional element, including why it makes an ideal alternative to the t-bar row, how to do it correctly, and some tricks to
    maximize its benefits. Simply like with most of the rowing workout routines above,
    focus on a proper beginning place with the again flat and keep the core braced throughout the row.
    In the event that another exercise just isn’t essential, a
    simple tweak within the tools used for the barbell row
    should more than suffice for the purposes of the exerciser and their coaching objectives.
    Verify out this video for a useful visual information to performing resistance band
    bent-over rows. Using a supinated (underhand) grip lets you goal
    the lats and rhomboids to a larger degree, similarly to a neutral grip T-Bar row.

    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 degrees.
    Of course, there are ways to modify a seated row to make it extra like a barbell row.

    You can use a wider straight deal with, which involves using a pronated grip (palms facing the floor), flare
    your elbows out to the side a little extra, and pull the deal with higher up on your torso.

    The TRX-Row targets the latissimus dorsi, rhomboids, and traps whereas allowing the flexibility
    of adjusting issue everytime you need. Since this exercise
    is sweet for improving power output we can program it at much lower reps and higher intensity.

    For instance, you could do three – 6 units of four – 6 reps to generate power and energy positive aspects.

    While giving you an insane pump, the banded row lets you be explosive and utilize excessive repetition units.
    I personally favor the Gymreapers Lifting Straps because I’ve discovered them not to fray simply compared with other straps available on the market.

    The variable resistance of the band makes this a late part loaded train, where it gets harder as you pull.
    This allows for a really forceful contraction on the finish of the
    rowing in movement. All you want is one thing like a TRX suspension coach,
    some gymnastic rings, or just a waist-high bar that’s sturdy enough to carry your body weight.
    This rowing train is easy in your decrease back and engages your glutes
    and core, making it very functional and time-efficient.

    One good factor about lat pulldowns is the ability to regulate the resistance to fit your fitness stage.
    By altering the load or utilizing several varieties of resistance bands, you can enhance or lower the challenge, guaranteeing that
    you just continue to make progress in your again energy and improvement.
    Every exercise has its place in your routine, and there’s rarely
    a necessity to switch one routine with another. The bent-over row variations will
    assist with specific muscular tissues that the barbell bent-over row might not, and vice
    versa. The Barbell Bent-Over Row is, in spite of everything,
    a Bent-Over Row variation, and it’s one of several that lifters can include in their routines.

    Put the dumbbells on the floor and lift yourself into an upright plank place while keeping your arms straight
    above the dumbbells, holding onto the bars. Lift one dumbbell at a time and row your arm up straight behind your
    torso.
    Holding onto the bar may help improve grip power and may help improve different pulling
    workout routines. Since it’s simply adjustable, it can be great for beginners
    or more advanced lifters as a end result of all you have to do
    is make the angle of your physique roughly aggressive for your ability.
    No Matter the case could also be, it is all the time good to have various workouts in your workout.

    Lat pulldowns place little or no pressure in your decrease back and may even help stretch and
    decompress your spine. Dumbbell pullovers don’t look anything like lat pulldowns, but they’re
    still a useful lat pulldown various. Whereas there are pullover machines you
    ought to use, not every health club has one, and the dumbbell version is pretty effective anyway.
    You’re performing almost the exact same movement as the rowing
    machine, minus the leg work.
    To exchange the resistance coaching rowing machine you are in a place to do
    bent-over resistance band rows or a variety of the different
    row variations. The Pendlay row is a variation of the barbell row but
    performed with the again perfectly parallel to the bottom.

    This is extra of a power movement and is kind of like a „deadlift row“, in that you are bringing the bar to the
    ground to a lifeless stop every rep. The Hammer Energy high row allows you to
    work your again muscle tissue from a novel diagonal angle. This permits you to get a perfect range of movement,
    extension, and contraction. You can even work the lats either bilaterally or unilaterally on this machine.

    Patrick Dale, PT, ex-Marine, is a Training Editor with 30 years
    of expertise in Private Coaching and Energy & Conditioning.
    A former British Royal Marine, fitness center owner,
    and health skills assessor, he is devoted to delivering informative, dependable content material.
    In addition, Patrick is an experienced author who has authored three
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    Lifters on vacation and these who want to keep away from straining their lower back can both benefit from picking inverted rows over bent over rows.
    For a body weight different to the bent over row, the majority of exercisers are largely constrained to the inverted row itself.

    In terms of effectiveness, I’d say the chest-supported dumbbell row is
    the best. It offers most lower again assist
    while additionally allowing for a superb
    range of motion. Working with dumbbells additionally allows you to
    achieve more balanced improvement between the 2
    sides of the again. A lot of them, nonetheless, don’t really provide like-for-like alternatives.
    Instead they merely throw together a bunch of back exercises, lots of which don’t have any relation to the bent over row at all.

    The lower the angle, the extra you will 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 inside of the train. As you’ll see
    within the video, you carry out this with the bench flat, which means you are limiting your range of movement.
    If you wish to ditch the dumbbells all collectively, get your self on the cable row machine.
    To perform this movement, do a traditional dumbbell
    row, but if you reach the bottom, push your wrists towards the floor and your shoulder blade ought to round over.

    Simple to study – a lot of energy exercises are exhausting to grasp; squats and deadlifts, for example.
    Lat pulldowns usually are not really that difficult, and even a newbie
    should have the power to pick them up quickly.
    Rows are the ultimate exercise for building the higher back, and cable rows are second to none among them.
    The seated cable row is a stellar exercise as a result of it provides
    a lot of choices by means of grip and positioning that permit you to hit the again from a quantity of angles, maximizing muscle recruitment.
    So, if you’re trying to change up your again routine or do not have access to a barbell
    these barbell row alternate options can be effective in helping you build strength and muscle in the upper back.

    Meadows rows are an isolateral row performed using a landmine base and
    barbell. These are comparable in form to dumbbell rows but permit you to
    raise extra weight through a greater range of movement.
    You perform this with a staggered stance, permitting
    you to make use of somewhat momentum to
    get in some fuller reps. Gorilla rows are a great alternative
    to barbell rows as they solely require a pair of dumbbells or kettlebells.

    To execute seated cable rows with correct form, it’s important to focus on your again posture.
    Keep a neutral spine throughout the movement, avoiding any extreme stress on the decrease again by guaranteeing that your again types a straight line from your head right
    down to your tailbone. Bent over rows primarily work the muscle tissue of the upper
    again, rear of the shoulders, and the biceps. The back muscle tissue focused by bent over rows are the lats, posterior deltoids, rhomboids, and the
    trapezius. The pulling movement additionally utilizes
    the brief and long heads of your biceps as secondary muscles to complete the
    exercise. One of the large issues that units this exercise other than the barbell row,
    apart from the position, is the alternating dumbbells in each hand.
    As one arm rows up, the opposite arm presses down with the weight on the floor.

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  • Ahead, you’ll discover a breakdown of every transfer on this exercise program, together with
    instructions and a visual exercise demo. By customizing workout routines and
    depth ranges primarily based on individual skills and ambitions, progress may be optimized effectively.
    Start to slowly lower the weights out to the perimeters of your physique, sustaining a slight bend in your elbows.

    They both goal related arm and chest muscle
    tissue, but the dumbbell bench press isn’t
    as much of a full-body train. If your decrease body or back gets
    worn out earlier than your pecs do, push them toward exhaustion with the bench press.
    Focus on your triceps after your biceps curls for larger muscles and extra useful power in your higher arms.
    Just like the biceps curls, the overhead triceps
    extension is easy enough for use to fill intervals in a HIIT workout or to warm-up or
    cool down after a routine. If you’re aiming for triceps exhaustion, this isolation train is an efficient way
    to get there. Goal your triceps, biceps, shoulders, and again with the dumbbell exercise on this
    guide to get a ripped upper physique and tons of useful strength.

    On this blog we share all of the things we wish we knew when getting started.
    On a private degree, I’ve been dedicating myself to the world of powerlifting for the past 15
    years, having each competed and coached at the highest degree.
    Making your exercises up as you go alongside rarely produces one of
    the best results. However, you will need good shoulder mobility to do this exercise comfortably.
    Doing this exercise will help develop your V-taper, which, in turn, makes your
    waist look narrower. Pullovers are the following best thing to pulldowns, they usually
    present a superb lat exercise.
    Including dumbbells to your own home workouts allows
    you to goal your totally different muscle teams
    with greater precision and a wider range of exercises.
    Cable pushdowns could be some of the widely-performed triceps workouts,
    but this overhead dumbbell train is probably higher.
    While there might be nothing incorrect with dumbbell bench presses, you will need an acceptable bench
    to do them.
    Double development, an easy methodology to incorporate
    progressive overload into your training, is so easy as it sounds.
    You operate inside a programmed rep vary (say 8-10) by beginning on the low finish and maintaining the same weight until you can attain the highest of that rep vary.
    As Quickly As you’ve got achieved this for
    the programmed variety of units, you increase the burden by
    a manageable 5 to 10 kilos and repeat the process. The first exercise is a
    dumbbell incline bench press, targeting the upper (clavicular head) a
    part of the chest. In my opinion, the dumbbell incline press is one of the best upper chest movement.
    Utilizing dumbbells requires either side of the body to work independently, which helps to determine and correct imbalances between the left and right sides.
    Also, this ensures that both sides of secondary higher body muscular tissues just like the shoulders and triceps are equally engaged and developed.

    Include pull-ups in your routine for ongoing cycles of 4-6 weeks, adjusting
    depth and quantity as needed. A key facet of this train is
    the need for energetic shoulder blade engagement and stabilization, which protects the shoulder
    joints and builds muscles needed for scapular movement.
    If you’re curious, take a glance at our information on the muscle tissue barbell bench press engages.
    If you’re caught with limited tools and solely have entry to one dumbbell then the 2 go
    to variations are the single arm bent over row and DB Crush Grip
    Bent Over Row. In reality, dumbbell workout routines are usually more effective than barbell moves as
    a end result of you might get a fuller range of motion and you’ll find a way to supinate your wrists.
    Dumbbells also allow for unilateral training, so you can work both sides of your body individually.
    You Will be doing three sets of each exercise in this workout for newbies.

    However, the t-bar row has higher simplicity because of its fixed anchor level, making it more practical as an upper body pull isolation train. Moreover,
    a complete higher body pull exercise routine will implement at least one every of a vertical, horizontal, and diagonal row.

    A easy set of dumbbells means you probably
    can significantly enhance your train library and work your muscle tissue with an entire new vary
    of actions. And if you only prepare with dumbbells,
     making a dumbbell leg workout with these workouts will certainly be effective for bettering power and muscle mass, not to mention burning plenty of calories.
    The dumbbell Romanian deadlift is similar to the barbell variation however
    with less weight and more options for holding the dumbbells.
    By shifting the place of the place you maintain the dumbbells, you presumably can hit the targeted
    muscles in another way. A dumbbell deadlift is an excellent possibility if there isn’t
    any barbell round or you’re on the lookout for more selection.

    References:

    Losing steroid weight

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