Bandung, Rekamjabar.com – Kelurahan Kebon Gedang Kecamatan Kiaracondong Kota Bandung, dilanda banjir setelah sebelumnya diguyur hujan deras selama dua jam dari pukul 16.00 hingga 18.00 sore.
Menurut penuturan sering warga, Reza mengatakan, Debit air ketika hujan deras mencapai tinggi sekitar 70 centimeter atau setara dengan paha orang dewasa. Bahkan air banjir sampai masuk ke rumah warga.
“Kalau tadi pas hujan sih tingginya sampai se betis lebih. Kalau yang jajaran rumah sebelah kanan sampe masuk rumah,” ujar Reza saat diwawancarai pada Jumat, (07/03/2025) malam.
Reza menyebut, aktivitas warga sempat terganggu akibat debit air yang naik saat hujan, terlebih jalan di Kelurahan Kebon Warung merupakan jalan alternatif yang biasa dilalui warga dan pengendara lainnya.
“Kalau tadi sempet mengganggu aktivitas, karena warga di sini kan rata-rata aktivitasnya di luar,” imbuhnya.
Reza menjelaskan, debit air pada awalnya tidak terlalu besar. Namun seiring hujan yang semakin lebat, membuat debit air semakin naik.
“Kalau pas hujan itu awalnya air naik dikit, tapi perlahan jadi makin tinggi terus naik,” jelas Reza.
Terlebih, lanjut Reza, kondisi saluran air di wilayah tersebut sudah tersumbat lumpur dan ukurannya cukup kecil sehingga tidak mampu mengalirkan debit air yang cukup besar akibat hujan.
Banjir Rancabolang Tak Kunjung Surut, DPRD Kota Bandung Minta Pemkot Serius Tangani Banjir
“Kalau untuk kondisi banjir kemungkinan karena saluran juga, saluran air disini tuh terbatas dan juga pembuangan airnya lambat. Jadi ada penumpukan air atau debit airnya naik,” tandasnya.
Debit air banjir sendiri mulai surut pada malam hari sekitar pukul 20.25 WIB. Meski demikian penurunan debit air masih terpantau cukup lambat sehingga genangan air masih membanjiri kawasan tersebut sampai malam hari.
“Kalau kondisi sekarang sih airnya sudah mulai surut ya, di dalam gang juga udah mulai menurun, Udha mulai se mata kaki, tapi surutnya juga agak lambat,” kata Reza.
Meski sudah menjadi langganan banjir, namun menurut Reza banjir yang melanda Kebon Gedang kali ini dirasa cukup parah daripada sebelumnya.
“Kalau banjir disini cukup variatif sih, tapi yang kali ini cukup parah,” ungkap Reza.
Reza berharap pemerintah segera mengambil tindakan dan solusi untuk menyelesaikan masalah banjir. Seperti perbaikan aliran air di wilayah tersebut.
“Kalau kedepannya saya harap lebih baik lagi untuk saluran pembuangan airnya ya, supaya tidak terjadi banjir seperti ini lagi. Kami cukup terganggu lah aktivitasnya karena banjir,” pungkasnya.
Pewarta: Yoga
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Your glute medius is primarily answerable for keeping your pelvis
steady throughout varied activities, similar to walking or running (1).
It produces most of the force necessary for performing actions like lifting
your leg to the facet (laterally). Carry Out this glute isolation exercise 2-3 instances a week on the gym for best outcomes.
Keep In Mind to focus on squeezing the glutes in every rep of
each set. Comparability of gluteus medius muscle electromyographic activity
throughout ahead and lateral step-up workouts in older adults.
We suggest utilizing a heavy dumbbell to extend the
intensity and work by way of the legs. If you’re short on space, swap dumbbell
walking lunges for reverse lunges as an alternative.
The glutes are made up of the glute maximus, glute medius,
glute minimus, and piriformis.
So, in this case, we don’t have the quad contributing to the train as much because we’re not in that overloaded
place like we are in the backside position of a Squat.
Get into an all-fours position and straighten one leg all
the way back as far as you can and raise it straight up
to the ceiling. Some common points that people can have with skin of their buttocks area include stretch marks, pimples and cellulite.
Whereas all of those are beauty points solely (meaning they solely have an result
on your appearance), many individuals seek to remedy these circumstances as
a outcome of aesthetic causes.
That’s why she’s committed to making fitness accessible to everyone—no matter their expertise degree.
Hip thrusts can strengthen and tone your glutes and hamstrings, improve your lower-body mobility, improve your posture and help you to move higher with more pelvic and spinal stability.
Whether you’re hitting the health club, going for a
run or simply navigating every day life, stronger hips will help.
This is considered an isolation train as a end
result of there might be considerably less engagement of the quads
and hamstrings than is typical for other compound workouts like squats and lunges.
The largest of the three by far, the gluteus maximus is the muscle
that makes up every butt cheek. It begins on the sacrum,
the triangular bone at the base of the spine, then stretches out and down from there to the highest of the femur,
or thighbone. It’s probably the most superficial of the three glute
muscles, with the others situated behind it, or deeper into the physique.
Lastly, you possibly can work your weaker facet greater than your stronger facet, which may help it “catch up” to the stronger
facet. Lopez recommends consuming more carbs and protein on the days you work out, and on restoration days, adding a 100- to 200-calorie surplus to help build muscle and scale
back unnecessary fats achieve. Carbs and protein are notably essential to eat post-workout to assist restore your muscular tissues.
Normally carried out with just body weight or a barbell for resistance, this move
targets the hip extension perform of your glutes.
Hip thrusts are additionally very lower back-friendly, making them
best for rehab and prehab. Different analysis has proven that simply warming up the glutes
with a mixture of workouts and stretches before coaching is sufficient to
improve your lifting power. Look, squats are great, however they won’t get you the sturdy AF glute
muscle tissue of your goals all by themselves. Sorry to inform
you, however constructing glutes takes more technique
than that.
Like all great journeys, building a well-sculpted underbutt takes time and consistency.
One of my largest recommendations is to stick
to your workout routine and be affected person with the method.
The “glutes” is brief for the gluteal muscle tissue and important parts of your posterior chain. Obtain the
Gymshark Coaching App and entry lots of of free
exercises with the power to trace each set and rep
as you go. (It’s also not too late to hitch Gymshark 66… Our free international health problem will change your life in simply sixty six days).
Some level of soreness is okay, especially if you’re beginning to work your glutes
for the primary time in a while (or ever). However, you need to
make sure you’re giving your glutes time to relaxation, since that’s
when your muscles actually do their rising.
Stretching, foam rolling, hydrating, sleeping, and eating properly are absolutely key to offer your muscular tissues what they need to come again stronger.
As a bonus, you’ll additionally get some superior tips in this video on tips on how to squat accurately to
get essentially the most booty-building benefits. And that’s a pretty big deal, as a outcome of
it’s the primary muscle involved in stabilizing your
hips, in addition to rotating them each externally and internally.
A great place to start is by maintaining a report of how much you would possibly be lifting with each train and making an attempt to raise a little bit heavier the subsequent time.
For a rounded and lifted appearance, it’s important to give consideration to the upper and side glutes.
These areas can be harder to activate, however the most effective glute workouts can help goal them effectively.
To optimize muscle hypertrophy, it’s necessary to include best glute workout routines that stretch
the glutes fully, notably through the backside position of a lift, to maximize growth potential.
Before starting the testing of the exercises, we first wanted to establish a baseline for
each topic. This meant measuring their maximum voluntary
contractions (MVC), or the utmost amount of pressure their glute muscles
may generate. We used these measurements to match how
successfully every of one of the best glute exercises activated the glutes.
If you’re feeling a strain in areas around the glute too, this might be the explanation why.
With strength and measurement closely correlated, if we are ready to get stronger, then it’s likely we’re building muscle.
To progress in the world of lifting, whether or not that’s getting stronger or in our case constructing muscle, we
have to be making use of a training principle referred to as progressive overload.
The gluteus minimus is the smallest of the three and is situated beneath the medius, deep within the posterior hip region. The role of the minimus
is to help with abduction and exterior rotation.
As your personal coach, if your glutes are weak and underdeveloped (also
known as ‘dead butt syndrome’), I’d say you would possibly need
to take a step again. Regular workouts for glutes can make these basic duties
easier and more environment friendly, lowering the danger of pressure and injury.
While it could be the smallest, don’t underestimate the gluteus minimus
– it nonetheless performs a significant position. The gluteus medius has
an important job in helping you move and keep balanced.
It sits on the outer aspect of your hip, and it’s partially
lined by the gluteus maximus.
When you squat, especially if you’re not used to activating your glutes properly, you
might find yourself placing all the load on your quadriceps.
This can lead to muscle imbalances and a failure to essentially get those glutes
working. Including a mini band essentially forces the glutes to become involved within the motion, resulting in higher glute-shaping results.
When most individuals take into consideration the glutes, they’re actually serious about the gluteus maximus,
which is the most important of the muscle tissue within the gluteal group.
If you’re employed your glutes every day, you run the risk of overstraining the muscle tissue
in your decrease again, which might lead to injury.
To leave you feeling totally prepared about one of the best glute exercises you ought to
be doing, listed here are our solutions to some commonly asked questions about glute workouts.
Our train lists are created by figuring out
the most effective workout routines for muscle progress, core power, and total well being and well-being.
It’s time to step up the glute exercises and make these desires a actuality.
Patrick Dale, PT, ex-Marine, is a Training Editor with 30 years of expertise in Personal Coaching and Energy &
Conditioning. A former British Royal Marine, gym owner, and health skills
assessor, he’s dedicated to delivering informative, dependable content.
How a lot weight to add is a matter of an educated guess on your half.
You need to add sufficient weight to get your target RIR with the identical reps as final week.
For instance, should you did 100lbs last week for 10 reps on your
first set of an train at 2 RIR, how much must you do next week to get 10 reps
again however at 1 RIR? If you’re making very speedy features on an train, you may need a few
weeks right here and there the place although you increased weight by a bit,
your RIR didn’t decline. You may need hit 8 reps at 100lbs at three RIR last week,
and then hit 8 reps once more at three RIR with 105lbs this week!
It is especially essential in activities that contain single-leg support, corresponding to strolling,
operating, and balancing. The largest and most superficial muscle of the gluteal group, the gluteus maximus originates
from the posterior ilium, sacrum, and coccyx and inserts
into the femur. Its main perform is hip extension, which entails moving the thigh backward.
Moreover, the gluteus maximus contributes to hip abduction (moving the leg away from the
midline of the body) and external rotation. Not too way back, lower physique training was mostly
centred across the quads, hamstrings, and
– if you had been actually devoted – the calves. “I suggest coaching the glutes three times per week with a wide selection of masses and workout routines,” says
Contreras. “Approximately one-third of the glute exercises you carry out must be horizontal in nature, one-third should be vertical in nature, and one-third should be lateral/rotary in nature.”
Regardless Of the scary sounding name, deadlifts are actually fairly easy when you
get the hold of them. The Journal of Power and Conditioning revealed research which acknowledged
that deadlifts assist to train the gluteus maximus, so we couldn’t go away them out of the
spherical up. There are many various variations, but we’ll clarify tips on how
to do a Romanian deadlift with dumbbells.
Barbell again squats, and again squats in general, demand a powerful posterior chain, hamstrings, quads,
glutes, and a considerable quantity of midline stability in addition to ankle mobility.
Your foot placement determines which muscular tissues are working the hardest.
If they’re too far, your hamstrings dominate, reducing
glute motion. Here, I will explain why the hip thrust is an superior glute
builder, the means to do it proper, common mistakes and tips on how to fix them, and programming suggestions for strength, muscle, and energy.
These exercises are important for shaping the upper and side glutes, helping you create a balanced and lifted backside.
Incorporating variations of the deadlift into your routine ensures that the glutes are focused from different angles.
This variety prevents plateaus and results in balanced improvement of the glutes.
I’ve been advised that I even have a weak glute medius by my pt and that’s what
is causing so many of my leg points like it band syndrome, overpronation, patellar pain, and so
on. It started with an old knee damage then just years of being a sofa potato and never
rehabbing it properly made it worse. They gave me workout routines like
facet mendacity leg raises, clam shells, and monster walks which
do work my glute medius. I’ve even watched movies on tips on how to modify these workout routines to extend glute med activation. For all these causes, you need to make these glute coaching exercises part of your program.
I promise it’s going to accelerate your
efficiency on these greater lifts.
An awesome model to contemplate is Rogue Health, which presents
a quantity of resistance levels of bands, including totally different packages
for different health ranges. If you’re new to bands, I’d suggest beginning
with a single band for newbies, then progressing to the package choices
so you might get a feel before you buy. Another choice
to sneak in an honest glute medius exercise is to add in a fisher-style
exercise to your routine. Mini-band standing lateral raises will have
your outer thighs and glutes on fire. You may additionally feel fairly a little bit of pressure in your obliques as they work to help lift your leg against the tension of the mini band.
You can use our free calorie and macronutrient calculator to find
out how a lot protein and calories you want for muscle development.
Whereas particular person biomechanics will differ on all workouts, the deadlift does not
require a certain depth, corresponding to
getting parallel to the ground, to finish. As a outcome, different people will
flex their hips and knees as wanted, altering the amount of glute
activation. You don’t want a crowded gym with a lot
of expensive equipment to get a powerful lower physique.
If you’ve obtained half an hour, a resistance band and a dumbbell, you can sculpt your glutes, quads, hamstrings, and hips within the comfort
of your personal home. It goes with out saying
that each physique is totally different, so strive not to evaluate your personal to anybody else’s.
However we hope you’re feeling inspired to strive these
workouts that can help you construct an even bigger booty and strengthen your glutes.
Simply remember to have persistence and stay constant
as outcomes can take somewhat longer to show
than you might assume.
Feel free to surf to my page 2 types of steroids (https://www.pallapattipickr.com.tr/)
Your glute medius is primarily answerable for keeping your pelvis
steady throughout varied activities, similar to walking or running (1).
It produces most of the force necessary for performing actions like lifting
your leg to the facet (laterally). Carry Out this glute isolation exercise 2-3 instances a week on the gym for best outcomes.
Keep In Mind to focus on squeezing the glutes in every rep of
each set. Comparability of gluteus medius muscle electromyographic activity
throughout ahead and lateral step-up workouts in older adults.
We suggest utilizing a heavy dumbbell to extend the
intensity and work by way of the legs. If you’re short on space, swap dumbbell
walking lunges for reverse lunges as an alternative.
The glutes are made up of the glute maximus, glute medius,
glute minimus, and piriformis.
So, in this case, we don’t have the quad contributing to the train as much because we’re not in that overloaded
place like we are in the backside position of a Squat.
Get into an all-fours position and straighten one leg all
the way back as far as you can and raise it straight up
to the ceiling. Some common points that people can have with skin of their buttocks area include stretch marks, pimples and cellulite.
Whereas all of those are beauty points solely (meaning they solely have an result
on your appearance), many individuals seek to remedy these circumstances as
a outcome of aesthetic causes.
That’s why she’s committed to making fitness accessible to everyone—no matter their expertise degree.
Hip thrusts can strengthen and tone your glutes and hamstrings, improve your lower-body mobility, improve your posture and help you to move higher with more pelvic and spinal stability.
Whether you’re hitting the health club, going for a
run or simply navigating every day life, stronger hips will help.
This is considered an isolation train as a end
result of there might be considerably less engagement of the quads
and hamstrings than is typical for other compound workouts like squats and lunges.
The largest of the three by far, the gluteus maximus is the muscle
that makes up every butt cheek. It begins on the sacrum,
the triangular bone at the base of the spine, then stretches out and down from there to the highest of the femur,
or thighbone. It’s probably the most superficial of the three glute
muscles, with the others situated behind it, or deeper into the physique.
Lastly, you possibly can work your weaker facet greater than your stronger facet, which may help it “catch up” to the stronger
facet. Lopez recommends consuming more carbs and protein on the days you work out, and on restoration days, adding a 100- to 200-calorie surplus to help build muscle and scale
back unnecessary fats achieve. Carbs and protein are notably essential to eat post-workout to assist restore your muscular tissues.
Normally carried out with just body weight or a barbell for resistance, this move
targets the hip extension perform of your glutes.
Hip thrusts are additionally very lower back-friendly, making them
best for rehab and prehab. Different analysis has proven that simply warming up the glutes
with a mixture of workouts and stretches before coaching is sufficient to
improve your lifting power. Look, squats are great, however they won’t get you the sturdy AF glute
muscle tissue of your goals all by themselves. Sorry to inform
you, however constructing glutes takes more technique
than that.
Like all great journeys, building a well-sculpted underbutt takes time and consistency.
One of my largest recommendations is to stick
to your workout routine and be affected person with the method.
The “glutes” is brief for the gluteal muscle tissue and important parts of your posterior chain. Obtain the
Gymshark Coaching App and entry lots of of free
exercises with the power to trace each set and rep
as you go. (It’s also not too late to hitch Gymshark 66… Our free international health problem will change your life in simply sixty six days).
Some level of soreness is okay, especially if you’re beginning to work your glutes
for the primary time in a while (or ever). However, you need to
make sure you’re giving your glutes time to relaxation, since that’s
when your muscles actually do their rising.
Stretching, foam rolling, hydrating, sleeping, and eating properly are absolutely key to offer your muscular tissues what they need to come again stronger.
As a bonus, you’ll additionally get some superior tips in this video on tips on how to squat accurately to
get essentially the most booty-building benefits. And that’s a pretty big deal, as a outcome of
it’s the primary muscle involved in stabilizing your
hips, in addition to rotating them each externally and internally.
A great place to start is by maintaining a report of how much you would possibly be lifting with each train and making an attempt to raise a little bit heavier the subsequent time.
For a rounded and lifted appearance, it’s important to give consideration to the upper and side glutes.
These areas can be harder to activate, however the most effective glute workouts can help goal them effectively.
To optimize muscle hypertrophy, it’s necessary to include best glute workout routines that stretch
the glutes fully, notably through the backside position of a lift, to maximize growth potential.
Before starting the testing of the exercises, we first wanted to establish a baseline for
each topic. This meant measuring their maximum voluntary
contractions (MVC), or the utmost amount of pressure their glute muscles
may generate. We used these measurements to match how
successfully every of one of the best glute exercises activated the glutes.
If you’re feeling a strain in areas around the glute too, this might be the explanation why.
With strength and measurement closely correlated, if we are ready to get stronger, then it’s likely we’re building muscle.
To progress in the world of lifting, whether or not that’s getting stronger or in our case constructing muscle, we
have to be making use of a training principle referred to as progressive overload.
The gluteus minimus is the smallest of the three and is situated beneath the medius, deep within the posterior hip region. The role of the minimus
is to help with abduction and exterior rotation.
As your personal coach, if your glutes are weak and underdeveloped (also
known as ‘dead butt syndrome’), I’d say you would possibly need
to take a step again. Regular workouts for glutes can make these basic duties
easier and more environment friendly, lowering the danger of pressure and injury.
While it could be the smallest, don’t underestimate the gluteus minimus
– it nonetheless performs a significant position. The gluteus medius has
an important job in helping you move and keep balanced.
It sits on the outer aspect of your hip, and it’s partially
lined by the gluteus maximus.
When you squat, especially if you’re not used to activating your glutes properly, you
might find yourself placing all the load on your quadriceps.
This can lead to muscle imbalances and a failure to essentially get those glutes
working. Including a mini band essentially forces the glutes to become involved within the motion, resulting in higher glute-shaping results.
When most individuals take into consideration the glutes, they’re actually serious about the gluteus maximus,
which is the most important of the muscle tissue within the gluteal group.
If you’re employed your glutes every day, you run the risk of overstraining the muscle tissue
in your decrease again, which might lead to injury.
To leave you feeling totally prepared about one of the best glute exercises you ought to
be doing, listed here are our solutions to some commonly asked questions about glute workouts.
Our train lists are created by figuring out
the most effective workout routines for muscle progress, core power, and total well being and well-being.
It’s time to step up the glute exercises and make these desires a actuality.
Patrick Dale, PT, ex-Marine, is a Training Editor with 30 years of expertise in Personal Coaching and Energy &
Conditioning. A former British Royal Marine, gym owner, and health skills
assessor, he’s dedicated to delivering informative, dependable content.
How a lot weight to add is a matter of an educated guess on your half.
You need to add sufficient weight to get your target RIR with the identical reps as final week.
For instance, should you did 100lbs last week for 10 reps on your
first set of an train at 2 RIR, how much must you do next week to get 10 reps
again however at 1 RIR? If you’re making very speedy features on an train, you may need a few
weeks right here and there the place although you increased weight by a bit,
your RIR didn’t decline. You may need hit 8 reps at 100lbs at three RIR last week,
and then hit 8 reps once more at three RIR with 105lbs this week!
It is especially essential in activities that contain single-leg support, corresponding to strolling,
operating, and balancing. The largest and most superficial muscle of the gluteal group, the gluteus maximus originates
from the posterior ilium, sacrum, and coccyx and inserts
into the femur. Its main perform is hip extension, which entails moving the thigh backward.
Moreover, the gluteus maximus contributes to hip abduction (moving the leg away from the
midline of the body) and external rotation. Not too way back, lower physique training was mostly
centred across the quads, hamstrings, and
– if you had been actually devoted – the calves. “I suggest coaching the glutes three times per week with a wide selection of masses and workout routines,” says
Contreras. “Approximately one-third of the glute exercises you carry out must be horizontal in nature, one-third should be vertical in nature, and one-third should be lateral/rotary in nature.”
Regardless Of the scary sounding name, deadlifts are actually fairly easy when you
get the hold of them. The Journal of Power and Conditioning revealed research which acknowledged
that deadlifts assist to train the gluteus maximus, so we couldn’t go away them out of the
spherical up. There are many various variations, but we’ll clarify tips on how
to do a Romanian deadlift with dumbbells.
Barbell again squats, and again squats in general, demand a powerful posterior chain, hamstrings, quads,
glutes, and a considerable quantity of midline stability in addition to ankle mobility.
Your foot placement determines which muscular tissues are working the hardest.
If they’re too far, your hamstrings dominate, reducing
glute motion. Here, I will explain why the hip thrust is an superior glute
builder, the means to do it proper, common mistakes and tips on how to fix them, and programming suggestions for strength, muscle, and energy.
These exercises are important for shaping the upper and side glutes, helping you create a balanced and lifted backside.
Incorporating variations of the deadlift into your routine ensures that the glutes are focused from different angles.
This variety prevents plateaus and results in balanced improvement of the glutes.
I’ve been advised that I even have a weak glute medius by my pt and that’s what
is causing so many of my leg points like it band syndrome, overpronation, patellar pain, and so
on. It started with an old knee damage then just years of being a sofa potato and never
rehabbing it properly made it worse. They gave me workout routines like
facet mendacity leg raises, clam shells, and monster walks which
do work my glute medius. I’ve even watched movies on tips on how to modify these workout routines to extend glute med activation. For all these causes, you need to make these glute coaching exercises part of your program.
I promise it’s going to accelerate your
efficiency on these greater lifts.
An awesome model to contemplate is Rogue Health, which presents
a quantity of resistance levels of bands, including totally different packages
for different health ranges. If you’re new to bands, I’d suggest beginning
with a single band for newbies, then progressing to the package choices
so you might get a feel before you buy. Another choice
to sneak in an honest glute medius exercise is to add in a fisher-style
exercise to your routine. Mini-band standing lateral raises will have
your outer thighs and glutes on fire. You may additionally feel fairly a little bit of pressure in your obliques as they work to help lift your leg against the tension of the mini band.
You can use our free calorie and macronutrient calculator to find
out how a lot protein and calories you want for muscle development.
Whereas particular person biomechanics will differ on all workouts, the deadlift does not
require a certain depth, corresponding to
getting parallel to the ground, to finish. As a outcome, different people will
flex their hips and knees as wanted, altering the amount of glute
activation. You don’t want a crowded gym with a lot
of expensive equipment to get a powerful lower physique.
If you’ve obtained half an hour, a resistance band and a dumbbell, you can sculpt your glutes, quads, hamstrings, and hips within the comfort
of your personal home. It goes with out saying
that each physique is totally different, so strive not to evaluate your personal to anybody else’s.
However we hope you’re feeling inspired to strive these
workouts that can help you construct an even bigger booty and strengthen your glutes.
Simply remember to have persistence and stay constant
as outcomes can take somewhat longer to show
than you might assume.
Feel free to surf to my page 2 types of steroids (https://www.pallapattipickr.com.tr/)