போலீஸார் நடவடிக்கைக்குப் பயந்து தற்கொலை செய்துகொள்ளப் போவதாக வீடியோ வெளியிட்ட டிக்டாக் பிரபலம் சூர்யா தேவி குறட்டைவிட்டு தூங்கியது தெரியவந்திருக்கிறது. என்ன நடந்தது?
சூர்யா தேவி
டிக் டாக் செயலி மூலம் பிரபலமானவர் சூர்யா தேவி. நடிகர்கள் தொடங்கி அரசியல் பிரபலங்கள் வரை பலரையும் விமர்சனம் செய்தே லைம்லைட்டுக்கு வந்தவர். இவர் சமீபத்தில் மதுரை சுப்பிரமணியபுரத்தைச் சேர்ந்த சிக்கா என்ற சிக்கந்தரை காலனியால் தாக்கிய வீடியோ வைரலானது. அவர் தன்னை அவதூறாகப் பேசியதால் தாக்கியதாகச் சொன்னார் சூர்யா தேவி. இதுதொடர்பாக சிக்கந்தர் அளித்த புகாரை அடுத்து மதுரை போலீஸார் சூர்யா தேவி மீது வழக்குப் பதிவு செய்து அவரைத் தேடி வந்தனர்.
தான் தேடப்படும் தகவல் அறிந்து தற்கொலை செய்துகொள்ளப்போவதாக வீடியோ ஒன்றை வெளியிட்டிருந்தார் சூர்யா தேவி. அந்த வீடியோவில், “வாழவே பிடிக்கவில்லை. எனக்கு வேறொரு பிரச்னை. நான் சாகப்போறேன். இந்த வீடியோவை மதுரை கமிஷனருக்கு அனுப்பி வைக்கப் போறேன். இதுக்குமேல என்னால உயிரோடு வாழ முடியாது. இதே இடத்துல உக்கார்ந்து எல்லா விஷயத்துக்கும் போராடியிருக்கேன். என் மனசளவுல நான் ரொம்ப பாதிச்சிருக்கேன். செத்துறலாம் போல இருக்கு. இன்னும் கொஞ்ச நேரத்துல சாகப்போறேன்’’ என்று கூறியிருந்தார்.
மேலும், தனது இரண்டு குழந்தைகளையும் சென்னை வளசரவாக்கத்தைச் சேர்ந்த ஜார்ஜ் வில்லியம்ஸிடம் ஒப்படைக்கும்படி கூறியிருந்த அவர், வீடியோவை மதுரை காவல் ஆணையர் அலுவலகத்துக்கு அனுப்பி வைத்திருந்தார்.
தூக்குக் கயிறு
இந்த வீடியோ கிடைத்தவுடன் மதுரை காவல் ஆணையர் அலுவலகத்தில் இருந்து மணப்பாறை டி.எஸ்.பி பிருந்தாவுக்குத் தகவல் தெரிவிக்கப்பட்டது. இதையடுத்து, மணப்பாறை காந்தி நகரில் இருந்த சூர்யா தேவியின் வீட்டுக்கு போலீஸார் சென்றனர். தற்கொலை செய்யப் போவதாக சூர்யா தேவி கூறியிருந்த நிலையில், அவரது வீட்டுக் கதவை உடைத்துக் கொண்டு போலீஸார் உள்ளே சென்றதாகத் தெரிகிறது. வீட்டில் தூக்குக் கயிறை ஒருபுறம் தொங்கவிட்டுவிட்டு, சூர்யா தேவி பெட்டில் குறட்டை விட்டு தூங்கிக் கொண்டிருந்ததாகச் சொல்கிறார்கள் போலீஸார். இதையடுத்து, அவரிடம் விசாரணை நடத்திய பின்னர், அருகிலிருந்த உறவினர் வீட்டில் சமாதானம் பேசி அவரை ஒப்படைத்து விட்டு வந்திருக்கிறார்கள் போலீஸார்.
The weight room mirrors will educate you proper kind during your exercises
and can be a nice motivational tool, to truly see
your self raise the load. Water is utilized by your
muscles to function, and is thus necessary throughout a exercise.
The key’s to not chug down water, but rather sip somewhat between every
set.
Some will argue that it’s not possible to lose fat while
bulking (gaining muscle), however it is. Nevertheless, rather than name it
bulking, most would check with it as “recomping” (body recomposition).
This is usually the type of programming for beginners who are chubby or skinny
fat. If you might be actually chubby, you should start by shedding
fat, which suggests you’ll eat at a calorie deficit.
A bulking program like we provided above will do higher to maximize muscle gain, however it’ll include some (can be very minimal and maybe even none
for sure individuals) fats acquire. Be that as it could, should you clean bulk and
you be sure to eat enough every day, it’s equally as efficient
as a grimy bulk for gaining muscle, with out query. We recommend a minimum of 4 weightlifting classes
per week for most individuals. Nonetheless, newbies might get
away with 3 days per week. Our bulking program is ULPPL, which stands for Higher
Decrease Push Pull Legs. For the help lifts and accessory workouts,
you’ll be working in a hypertrophy rep vary. Our plan will
mix each rep ranges, which is essential for a bulking
plan.
As Soon As you start to lean out somewhat, you’ll doubtless have to extend your energy to start placing on extra muscle.
As lengthy as you are resting (next section) and strength training (previous section),
you can shed body fat whereas nonetheless putting on muscle.
Now, that is just a primary, 3-day, Full-Body workout routine.
We have a whole guide on tips on how to build your individual exercise, but there are infinite methods to
construct a power coaching routine. As An Alternative, he focuses on lifting average to heavy and performs about 10 to 12 working units for a muscle group.
So after the bench press, you may do rows, skullcrushers,
and pulldowns. This lets you practice your upper physique 3 times per week and
your decrease physique twice. It also provides you the choice of supersetting your workouts collectively.
If you wish to maintain it simple, target ~1 gram of protein per pound of body weight (2.2 grams per kg).
If you get all your protein from plant-based sources, you may want to purpose slightly higher
at around 1.0g/lb (2.2g/kg). This covers
for plant-based sources that don’t have as full an amino acid profile as meat and dairy.
I wager you’ll discover you’re consuming considerably lower than you thought you had been. Your TDEE is an estimate of the total
calories burned during a single day, when train is factored
in.
It’s important to also be conscious of your pelvis throughout all upper glute workouts, Schemper says.
From an look perspective, certified personal trainer Amy Schemper, CPT adds that the gluteus medius
is “responsible for the ‘glute shelf’ look” that many need.
Keep studying for a science-backed upper butt exercise that may go away you
stronger, more balanced, and yes—perkier.
“This space is commonly ignored,” says Holly Roser, CPT, an authorized personal trainer and proprietor
of Holly Roser Health. The higher glutes—specifically, the gluteus medius and gluteus minimus—are the
secret weapons behind hip stability, posture,
and lower-back support. So, ensure you focus on how your
biceps really feel throughout this train; maximize that all-important mind-muscle connection. The
biggest draw back of this train is how many individuals perform it – with an extreme quantity
of weight and a scarcity of control.
Fortuitously, nevertheless, all good training
applications for building muscle will work perfectly.
It’s mostly a matter of choosing a workout routine you take
pleasure in that matches your health degree and training expertise.
In addition, people who are new to lifting don’t normally have
to bulk as a lot as construct muscle and strength at an excellent tempo.
When you’re bulking up, you mix strength coaching and a high-calorie intake to give your muscular tissues
what they should grow. Bulk the proper way, and you’ll expand and swell in the right locations.
If you’re aiming to see actual features in strength and muscle,
it’s essential to train not simply onerous, however sensible.
This means strolling into the health club with a clear plan every time.
6-day exercise splits can work, however they’re usually intense, time-consuming,
and may be exhausting. They’re best left to experienced
bodybuilders, younger lifters, and folks with excellent
restoration talents. Training six days a week is annoying, and you’ll need to prioritize recovery and sleep for it to work.
If you desire a fully optimized 5-day exercise
cut up, take a glance at our Outlift Intermediate Hypertrophy Program.
It’s a 15-week customizable workout routine with guided progressive overload.
This program places an enormous emphasis on progressive overload.
On bench day, your aim is to bench more weight or get extra reps than last time.
Begin these together with your elbows pointing directly up at the ceiling to maintain the concentrate
on the triceps. The skilled bodybuilder is arguably probably
the most aesthetic guy on the planet. For the first
time in many years, the lifting neighborhood has a champion bodybuilder to aspire to appear to be.
And whereas we could not be able to replicate his actual
outcomes, we are ready to certainly learn a factor or two from how
Chris Bumstead trains. Skull crushers are an essential a part of constructing a much
bigger bench press. When you finish them, you should use the same setup for doing pullovers.
The magic of a Bro Cut Up is how today overlap with one another.
To optimize your bulk with out gaining too much fat, you determine on a 300-calorie surplus.
Let’s say you arrive at three,000 calories in your every day maintenance wants
after taking your basic activity stage and exercise routine under consideration. Conversely, sitting
in your butt and shoveling down large amounts of meals will primarily trigger fat achieve and much much less new muscle.
To gain weight, you should eat extra energy than you burn. All People likes to eat, so let’s begin with the food plan a half of bulking.
Increased muscle mass and power improve physical performance,
and a smart bulk makes you a greater athlete in plenty of sports activities.
If you are training to be a pro bodybuilder, then you will bulk in the
off-season and cut earlier than competitions,
whether or not that is a month or two months out from comp.
Following a weekly periodization plan helps you target your muscular tissues from more than one
angle – growing the possibilities of anabolic development in addition to
useful energy. The quantity of muscle gained from a routine depends on the experience of the
weightlifter, all other factors the same.
It’s a identified fact that a new weightlifter will achieve muscle quicker than an skilled weightlifter.
For an skilled weightlifter, you possibly can anticipate around 1 pound of lean muscle mass per two weeks.
As for a brand new lifter, one can expect 1 pound of lean muscle mass per week.
In abstract, a bulk may be any number of weeks or months or even years, however the most effective strategy is 3-6 months followed by a shorter chopping part.
And if you’re ready to chop, ensure to incorporate no less than one of these 8 Best Supplements For
Slicing in your routine. You don’t wish to find yourself with excessive
fats that could hinder your progress. As we identified above, so lengthy as you get close to
failure, current analysis reveals that something between 5-30 reps is
about equal for muscle development.
I’ve been attempting to get “too bulky” my whole
life – it takes years of concerted effort to pull that off.
Don’t be stunned if after a heavy deadlift day you find yourself wanting to
sleep for 10 hours. If you like to run/bike, that’s cool, so lengthy as you know it’s slowing (or halting) your progress.
NF Coach Matt recommends the following strategy, as lengthy as
you additionally know there are tradeoffs!
You can even lose weight quicker if you go into a barely larger caloric deficit than beneficial above.Balancing these two targets isn’t necessarily a nasty thing.
You’ll be capable of get a lot sturdy and lean out a bit with out having to manage bigger modifications in your food plan, which could be easier to sustain. It
makes use of the identical technique of coaching, simply combines
it with a more up-to-date science on muscle building diet.
A clean bulk maximizes mass whereas minimizing fat gain. Think About not
having to cut fat for weeks and weeks after your bulking cycle
finishes… that’s what the clear bulk offers.
Progress drives muscle development, and muscle growth drives progress.
Training six days per week takes a lot of power, so you’ll
have to consume a calorie excess to fuel your workouts, recovery, and muscle progress.
Begin by assessing your one-rep max (1RM) for key compound lifts such because the squat, deadlift, and bench press.
Comparing these numbers to your starting 1RM highlights the energy positive aspects made throughout
the year. Additionally, measure your body composition utilizing instruments like calipers or physique scans to determine adjustments in muscle mass and fats share.
Having a transparent and structured workout plan is important
when aiming to bulk effectively. It ensures constant muscle stimulation and helps monitor progress over time.
You’re also coaching for effectivity somewhat than measurement, which stimulates a
special sort of variations in your muscle tissue. For most individuals,
we recommend starting with a full-body program.
It’s more environment friendly (only 2-4
days per week instead of 5-6), and your body doesn’t NEED extra exercises at this level to develop loads
of muscle. As lengthy as you are frequently increasing the weights or
increasing the sets and reps you would possibly be lifting,
your muscle tissue will continually adapt to get stronger.
When you exceed your muscle-building capability, those further calories are saved as physique fat, not as muscle – which
isn’t necessarily a nasty thing.
A little little bit of chest, back, shoulders, arms, and legs!
Every muscle group must be fatigued whenever you’re accomplished with
a full-body routine. I used main compound lifts which are greatest for bettering power and building muscle.
In addition, I’ve included a minimal of one train from each major movement pattern. For the
remainder of us, full-body programs and 4-day workout splits are
sometimes higher, as they’re less committing and supply extra
time for relaxation and recovery.
You don’t must hammer just one or two muscle teams per exercise, nor do you should hit
the health club every single day. That mentioned, should you aren’t
seeing much in the finest way of progress, even after a few
months, it could be that the 6-day workout break up isn’t
the best possibility for you. That mentioned, if you are feeling tired,
discover that six exercises per week is just too huge
a time dedication, or simply fancy a change, you can undertake a unique break up in your subsequent block of coaching.
You can learn to write your own cut up applications right here, but to save heaps of you the difficulty, here’s a tried and examined 6-day exercise routine to try.
So, you should try to add somewhat weight or maximize the reps within the beneficial range on a weekly foundation.
Your power days are where the major focus of development
happens, however it’s going to translate to heavier lifting for hypertrophy days as nicely.
For the bulking program beneath, all the massive compound workouts will be included, together with a number of the help and
accent lifts we listed above.
If your goal is strong hypertrophy and muscle energy you
should work out with a weight that’s 80% of RM. What you eat after your training impacts protein synthesis which takes place a number of hours after your workout is done.
As An Alternative of doing a single marathon workout every single
day, aim for 2 workouts, with loads of time to rest, recuperate,
and refuel in between. Give yourself 4-6 weeks to lastly reach your
goal calorie intake, increasing in increments to let your body adapt.
By doing this, in the lengthy term, you can achieve muscle while staying pretty lean. Especially if
doing a clear bulk followed by a tapered proper cut that restricts muscle loss.
Like chopping is about losing fat while minimizing muscle loss, the true function of bulking is to
maximize muscle whereas minimizing fat acquire. If you feel fatigued or notice
signs of overtraining, regulate your routine.
Your coaching routine during a bulk ought to be centered
and intentional.
Of course, even with that, you won’t get beginner gains ever again without the usage
of steroids. Now, that being stated, the higher end will also come with more fat gain. Anybody who says they
put on like 20lbs of muscle in 2 months did not (unless they are
taking steroids or sarms). Just as a outcome of the dimensions says 20lbs doesn’t
mean it’s muscle. It actually is dependent
upon your health degree, age, how long you are bulking,
and your exercises, among different elements.
The mixture of three different splits will maintain you engaged and assist you to bolster basic power, enhance endurance, build lean mass, and enhance your body composition over time.
Some people have naturally massive calves with out training them, whereas others discover it
extraordinarily exhausting and a waste of time to train calves
as a result of they simply don’t respond. You see this phenomenon even amongst professional bodybuilders.
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