ओजांकआईएएस एकेडमीअब नोएडा में
नोएडा: ओजांक शुक्ला के दूरदृष्टा नेतृत्व में ओजांक आईएएस एकेडमी- नोएडा में गुरूकुल की स्थापना के द्वारा यूपीएससी कोचिंग के तरीकों में बदलाव लेकर आई है। मुखर्जी नगर के भीड़भाड़ भरे वातावरण से नोएडा के शांत माहौल की ओर रुख करने से कोचिंग शिक्षा के क्षेत्र में सकारात्मक बदलाव आएगा।
नोएडा में प्रति व्यक्ति आय तेज़ी से बढ़ रही है, 2011-12 में यह आंकड़ा राज्य के औसत की तुलना में 7.8 गुना था, जो 2019-20 में बढ़कर 9 गुना हो गया है। आज नोएडा उद्योगों, कार्यालयों, इंटरनेशनल स्कूलों और प्रख्यात युनिवर्सिटियों का हब बन गया है। इसी के मद्देनज़र ओजांक सर, ओजांक आईएएस को नोएडा ला रहे हैं।
नोएडा को शैक्षणिक हब में बदलने के दृष्टिकोण के साथ ओजांक सर गुरूकुल का लॉन्च कर रहे हैं, इस अनूठे कोचिंग संस्थान में गुरू शिक्षा की पारम्परिक परम्परा का उपयोग किया जाता है। गुरूकुल में छात्र 24 घण्टे लर्निंग में सक्रिय रहते हैं, उन्हें न सिर्फ अकादमिक अध्ययन करने बल्कि अन्य रोचक गतिविधियों में भी हिस्सा लेने का मौका मिलता है, जिन्हें खासतौर पर यूपीएससी परीक्षा की व्यापक तैयारी को ध्यान में रखते हुए डिज़ाइन किया गया है।
ओजांक शुक्ला का कहना है ‘‘यह कोचिंग नहीं, गुरूकूल है’ वे छात्रों के समग्र विकास पर ज़ोर देते हैं। उनके स्वास्थ्य को ध्यान में रखते हुए अकादमिक सफलता के मार्ग पर बढ़ने में मदद करते हैं।
ओजांक आईएएस एकेडमी छात्रों और अभिभावकों को गुरूकुल में बदलावकारी अनुभव पाने के लिए आमंत्रित करते हैं, जहां छात्रों को पाठ्यपुस्तकों के दायरे से बढ़कर शिक्षा दी जाती है, उनकी सुरक्षा और मानसिक कल्याण को महत्व दिया जाता है। एकेडमी इनोवेशन, समर्पण और छात्र-उन्मुख दृष्टिकोण के साथ यूपीएससी की तैयारी करने वाले छात्रों के भविष्य को आयाम देने के लिए प्रतिबद्ध है।”
गुरूकुलः जहां लर्निंग के साथ-साथ सुरक्षा को भी किया जाता है सुनिश्चित:
हाल ही में मुखर्जी नगर में आग की दुर्घटना के बाद ओजांक आईएएस एकेडमी गुरूकुल में सुरक्षा को प्राथमिकता देती है। संस्थान के स्पेशियस इन्फ्रास्ट्रक्चर में उचित वेंटीलेशन, तीन एक्ज़िट गेट और अग्निशामक की सुविधाएं हैं, जो हर छात्र की सुरक्षा और कल्याण को सुनिश्चित करती हैं। संस्थान के लिए सभी ज़रूरी एनओसी (नो-ऑब्जेक्शन सर्टिफिकेट) लिए गए हैं, जो लर्निंग का सुरक्षित वातावरण प्रदान करने की गुरूकुल की प्रतिबद्धता को दर्शाते हैं।
ओजांक सर में अभिभावकों का भरोसा:
ओजांक सर की मानवीयता और समर्पण के चलते अभिभावक उन पर भरोसा करते हैं। उन्हें विश्वास है कि गुरूकुल में उनके बच्चे आरामदायक माहौल में पढ़ सकेंगे। संस्थान अकादमिक शिक्षा के दायरे से आगे बढ़कर दूर-दराज के इलाकों से आने वाले छात्रों को हॉस्टल सुविधाएं भी उपलब्ध कराता है।
मानसिक स्वास्थ्य को प्राथमिकता:
गुरूकुल को न सिर्फ यूपीएससी परीक्षा के तैयारी के लिए बल्कि मेंटरशिप प्रोग्राम के ज़रिए छात्रों के मानसिक स्वास्थ्य को सुनिश्चित करने के लिए भी जाना जाता है। ओजांक शुक्ला जाने-माने एनएलपी ट्रेनर हैं जो पहली बार शिक्षा के क्षेत्र में एनएलपी की अवधारणा लेकर आए हैं, जहां शिक्षा के साथ-साथ छात्रों के भावनात्मक स्वास्थ्य पर भी ध्यान दिया जाता है।
If we could all add 10lbs to each exercise every workout, we’d all be
lifting 1000’s of kilos by now. This is nice and means progressive overload has occurred.
However, on this example you did not get all three sets within the 6-8 rep
range. In this 3 day model, each muscle group gets
skilled once each 4th or fifth day. Whereas it’s just barely
less frequent than the four day model, it’s still perfectly throughout the best frequency vary for constructing muscle mass on the optimum price.
The fact is that actual bodybuilding workouts have not changed that a
lot over the decades.
Your exercises shouldn’t be two-hour affairs—each go to to
the gym needs to be fast-paced and intense. With that as your information and following the
heavy-duty blueprint laid out here, we can’t promise it’ll be easy, but the results should
be price every drop of sweat. Simply assume, 10 more muscular kilos could also be a mere
month away. We’ve factored in everything from exercise choice and order, to
load and rep ranges in addition to volume. In this 6-8 week mass building workout we’ve used our collective data of coaching, teaching and research
to plan the easiest beginner schedule. All the coaching on the planet can stimulate
muscle development; however with out the proper food plan you’ll not optimize adaptation.
If you need to rework your physique from lean to aesthetic, you probably can take a
glance at this eight week muscle constructing exercise
plan. I’ve recently created this program for myself and have been utilizing it for the final
couple of weeks. I’m noticing some improvement which is why
I’ve decided handy it out in this article. Anytime you focus on two totally different goals at once (losing
weight AND building muscle), neither of those will be accomplished optimally.
You can construct muscle extra quickly when you focus on that as your main objective,
eat more calories, and continue to challenge yourself in your
workouts.
By exercising your muscle tissue as quickly as per week you are not benefiting from protein synthesis.
Bear In Mind that the reps indicated is what you should be aiming to do with
weights that let you just do 8 repetitions
with appropriate kind. Obviously steroid users are able to resting, and
repairing, at un-human charges they’ll afford a 2 hours triceps exercises, and other loopy tropes.
Subsequently, to have the ability to do that, we need to apply a couple
of scientific strategies that greatest utilize muscle relaxation time,
work load, muscle activation, and the biomechanics (functionality) of muscular tissues teams.
Gaining muscle requires a commitment to both resistance training and following an appropriate food regimen. For
example, if you’re performing a set of 10 repetitions, by
the tenth repetition, you need to be unable or almost unable to perform
one other repetition. How many reps you can carry out at a given weight determines the profit you
will notice.
You’ll reap the reward and satisfaction of figuring out you gave it your all,
along with how you look and feel.
If you probably can solely get three sets of 5 reps at sixty two.5 kg, you can stick to that
weight for the following few coaching classes and try to get all units
as much as six reps earlier than you improve the load again. If you did three units of six reps at 60
kg (~130 lb) within the bench press final exercise, you could try to do three units of
six reps at sixty two.5 kg (~135 lb) in the subsequent workout.
They may try to increase the number of reps for a few
exercises before they increase the load, and then focus on growing the reps for few exercises again. This implies
that doing this push exercise routine once per week just isn’t bad;
you’ll probably gain properly from that. But you would in all probability grow slightly quicker when you
repeated this workout somewhat sooner. Make it a objective to attempt for
extra reps on every set of every exercise.
If you’re after the quickest, most scientifically proven method to
get big, then you want to observe this information to the letter.
That means discovering the best mass building exercise and then sticking to it, week in week out.
Too many guys flit from one program, training system or nutritional plan to a different
without giving their physique the time to learn from what they’re doing.
Your first 4 weeks are going to be all about building a
stable foundation of mass and strength. Whether you’re new to bodybuilding or you’ve been on this recreation for some time,
these exercises will simply help you pack on some critical dimension. Gaining mass requires more
than simply lifting heavyweights.
You can also lose weight quicker when you go right into a slightly bigger caloric deficit than recommended above.Balancing these two objectives isn’t necessarily a
bad thing. You’ll be succesful of get lots sturdy and
lean out a bit with out having to manage bigger modifications in your food
plan, which could be simpler to sustain. Gaining muscle and dropping
fats with a year-long bulking plan requires cautious monitoring of
progress. Maintain a small caloric surplus, prioritize protein consumption, and focus on progressive overload in coaching.
Tracking waist measurements and body weight helps steadiness muscle achieve and fat
control.
They may be carried out after any coaching day or whenever you really feel like it in the course of
the day. We prefer that you relaxation on your rest days, but when you feel that it won’t hurt
your exercises the approaching week, you can also do your core exercises in your rest days.
Bear In Mind although, if your core is sore, your lifts will undergo,
as your core is a big element to any huge compound motion.
Beans and nuts have plenty of protein; if you’re vegetarian you presumably can nonetheless use dairy to your benefit (whey protein, complete milk, cheese, and
so forth.). That means that when you struggle with weight
gain, attending to the point where you are TOO
cumbersome would really be a great problem to unravel.
I’ve been trying to get “too bulky” my entire life – it takes years of concerted
effort to drag that off.
Use an energetic recovery day for rest days when you’ve loads of power, are not
sore at all, and when you’re getting enough sleep.
As Quickly As you’re capable of do the advised variety of reps comfortably with good type,
increase the weight so that the final couple
of reps become difficult. Trying to build some muscle and don’t know where to
start? Or perhaps you’ve hit a plateau and
wondering the way to get out of it. Our intense 12 Week Muscle Building Program will
put you on the best path for building and shaping your muscle tissue.
EMG research demonstrates that the machine bench press recruits the shoulders far less than free-weight variations.
This exercise routine might not give you an instant pump however will improve your strength and size
over time.
One big con for this exercise is that it could get boring quickly.
You won’t be utilizing any isolation actions since your focusing on huge compound movements.
Resistance training splits don’t inherently influence hypertrophy or strength features when coaching volume is
controlled. The most essential factors for muscle development and power are complete weekly quantity, load depth, and proper restoration methods.
Muscle hypertrophy and strength development are
key objectives in resistance coaching, and varied coaching splits are employed to optimize these outcomes.
This perennial mass developer is a catalyst for adding muscle
mass throughout your body. It will stimulate the discharge of key anabolic hormones like testosterone
and human development hormone in the 24 hours after your workout.
You may find this to be the most fascinating exercise of the week.
And it could quickly turn into your favorite workout of
the week. You’re pushing with shoulders, and ending by pulling
with some mild back work.
Working an upper-lower split solves the issue of training your decrease physique every single
day. For instance, a 3-day PPL routine is great for beginners or
those with a busy schedule, whereas a 6-day break up is good
for superior lifters looking for extra quantity and frequency.
And at the finish of the publish, I’ll additionally present you how to use these strategies collectively to create a coaching routine that may maintain your muscles growing.
At a sure level, you stop seeing and feeling those self same
results. This occurs because your muscles have tailored to
the exercise routine.
Make sure that you’re consuming adequate quantities of protein intake, including protein powder if necessary, and healthy
fats to help fasten your muscle restoration and muscle repair.
If you are wanting to lose weight whereas keeping on muscle,
then you should up the protein and decrease the carbs.
For a fat loss food regimen, your protein must be at round 1 gram per lb of bodyweight.
Your carbs should be cut in half, only consuming them within the mornings,
a little an hour or so earlier than your workout, and just after
a exercise. Comply With a program closely for 4-12 weeks so
you’ll be able to actually make progress, but after that training cycle
is up, change up your routine.
Comparable to the 5 x 5, if you’re planning on doing a lot
of extra activity with this program – sports activities training, cardio,
or otherwise, you could run into some issues. Sometimes you will need to scale back every thing else you are doing so the physique can have enough
time to recuperate and progress … The less skilled
you are, the extra doubtless it’s that you ought to
have these sort of results (or the more profound they will be),
since muscle mass simply increases faster in untrained
muscular tissues. This isn’t truly even a complement, however simply a processed meals.
Protein powder works by increasing your protein intake, which benefits muscle progress,
restoration and energy. I have written an in-depth information to creatine (there’s an infographic
there) the place I cover every little thing from what is
creatine to the muscle constructing properties of creatine.
The TLDR of creatine is that it helps with energy
output throughout your workout and make certain that you give it your 100 percent when exercising.
Depending in your training objectives, resting shorter or
longer may be beneficial. When you perform more sets than you can recuperate from, you get diminishing returns and might find yourself unable to recover out of your coaching.
You’ll should put within the exhausting work within the weight room yourself, although.
This article explains the push pull legs coaching method, particulars
the many advantages, and descriptions the Push Pull Legs Intermediate and Push Pull Legs Advanced coaching programs.
Active restoration days are kinda-sorta relaxation days, when you can do workout routines which may be much less intense
than your exercise days, and likewise shorter in length.
Workouts will vary in length from one to 2 hours relying on the
day’s exercise (leg days will doubtless take longer because of depth and volume),
and the size of your rest instances.
How you construction your training, your alternative of workouts,
your food regimen, your restoration strategies, and your mental attitude all play crucial roles in your quest to pack on the lean muscle mass.
The program is predicated around heavy, compound lifts – but you’ll additionally
find some isolation workout routines in there too, just to optimize results.
For instance, if you bench press one hundred kg for three sets of 12 reps you’ve
a total quantity of 3.600 kg. Firstly, you would work out what your starting weights are on your rep
vary. And from there you’d give consideration to adding 3-5% to that weight for
each carry, every week.
Every cut up has its execs and cons, and your greatest option depends on your way of life, training expertise, and particular objectives.
You won’t have the posh of a constant coaching schedule.
In such circumstances, a full body cut up could be a momentary answer.
This method permits you to hit all major muscle groups in a
single session, typically three to 4 times per week.
With our eight-week lean workout program, you’ll enhance your
energy, build more muscle, burn extra physique fats, and get into one
of the best form of your life. With a mixture of periodized power and high-intensity useful training, you may turn right into a fat-burning
machine and start seeing outcomes in no time.
Max-OT was made famous by Skip La Cour, and is a strength based, low volume program.
Max-OT makes use of 9 working sets per bodypart within the four to six rep range.
After 12 weeks of coaching, you will take one complete week
off from coaching. With the program, you’re only performing compound actions; the rational is that you don’t want to
perform isolation actions because compound movements will stimulate
all of the muscle fibers.
A good rule of thumb is to carry out 3 sets of 3–5 compound movements, followed by 3 sets of 1–2 isolation actions per
workout. You should rarely have greater than “two reps in the tank” by the tip of a set if your objective is constructing muscle.
Constructing muscle requires your body to deposit more protein molecules into your muscle tissue than it
removes. Resistance coaching with weights and guaranteeing proper vitamin are the first means for accomplishing
this objective. Added muscle mass will increase the
definition of your muscle tissue, enhance your lean body mass, and add bulk and dimension to your frame in all the best places.
In principle, you must get sufficient belly stimulation along
with your weight training exercises. But you can even throw in a few
units of crunches at the end of your exercise or at residence.
The squat also calls for more from the posterior chain muscles, together with the lower again. There is
not any official definition of grip width for performing the close-grip bench press.
However, most research typically position the hands on the bar at 95–100% of the biacromial distance.
When performing upright rows, pull the bar as close to your body as potential
all through the motion to maintain stress on the center
deltoid. Additionally, focus on pulling via your elbows, not your
wrists, to maximize the muscle activity of your delts.
I don’t suppose anybody actually believes you possibly can become a good powerlifter by solely coaching leg extensions as an alternative of squats.
Limit your relaxation time and goal to maintain depth as much as attainable throughout
the session. Lose weight and construct abs on the similar time with this back-friendly program.
The weights you’re utilizing should be
gentle enough on your mind to focus on controlling the
load—not worrying about getting crushed. Modify your food plan if there isn’t an obvious reason why you’re not
progressing, corresponding to lack of sleep, stress, or poor adherence to diet/training.
Going low carb can optimize insulin sensitivity, which means you
metabolize carbs more successfully so you may wish to strive it on a
training or non-training day. Everyone is exclusive and requires different quantities of each.
Protein builds muscle and fats are important for
hormone manufacturing.
References:
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