Piektdien, 2020.gada 17.jūlijā, Izglītības un zinātnes ministrijā noslēgušās trīs dienu mācības, kas bija veltītas izglītības kvalitātes monitoringa sistēmas turpmākai attīstībai.
Pasākuma gaitā Izglītības un zinātnes ministrijas, Valsts izglītības satura centra un Izglītības kvalitātes valsts dienesta pārstāvji pilnveidoja tehniskās un analītiskās prasmes jaunu izglītības kvalitātes monitoringa rīku jeb datu analīzes modeļu izstrādei.
Konsultāciju uzņēmuma Civitta vadībā mācību dalībnieki apguva datu sagatavošanas, analīzes un vizualizēšanas prasmes izglītības kvalitātes monitoringa rīku izstrādei un to turpmākai atjaunināšanai. Paredzams, ka katrs no rīkiem sniegs būtisku informāciju ne vien izglītības politikas plānotājiem valsts līmenī, bet arī pašvaldībām, skolām, vecākiem un skolēniem.
Latvijā jau pašlaik pastāv vairāki izglītības kvalitātes monitoringa procesi, to skaitā valsts pārbaudes darbu rezultātu uzskaites sistēma, izglītības iestāžu akreditācija, starptautisko salīdzinošo izglītības pētījumu īstenošana, izglītības statistikas datu uzskaite Valsts izglītības informācijas sistēmā. Tomēr vienota sistēma ļaus analizēt dažādu procesu rezultātu kopsakarības, novērtēt to ietekmi un veidot pierādījumos balstītu izglītības politiku visos izglītības līmeņos, kā arī īstenot nepieciešamās atbalsta programmas.
Šobrīd ministrija kopā ar sadarbības partneriem turpina sagatavot izglītības jomas rādītāju aprakstus un pilnveidot monitoringa rīku vizualizācijas, lai pirmās no tām būtu pieejamas jau šoruden. Tāpat šogad plānots monitoringa rīkus sasaistīt ar Valsts izglītības informācijas sistēmu. Tiek izstrādāta arī risku identificēšanas sistēma, lai uz izmaiņām izglītības kvalitātē varētu reaģēt nekavējoties, negaidot kārtējo skolas vai izglītības programmas akreditāciju.
Monitoringa sistēma izglītības kvalitāti aplūkos plašākā kontekstā, pievēršoties tādiem aspektiem kā kvalitatīvas mācības, iekļaujoša vide, laba pārvaldība un atbilstība mērķiem. Precīzāka informācija skolēniem un viņu vecākiem sniegs iespēju pieņemt izsvērtākus lēmumus par izglītības iestādes un programmas izvēli. Vienlaikus tā būs iespēja izglītības iestādēm vērtēt veiktos ieguldījumus un attīstības perspektīvas.
Izglītības kvalitātes monitoringa sistēmas izveide un īstenošana notiek Eiropas Sociālā fonda projekta Nr. 8.3.6.2/17/I/001 “Izglītības kvalitātes monitoringa sistēmas izveide un īstenošana” ietvaros.
This consists of the muscles of the latissimus dorsi, trapezius, rhomboids,
the teres muscle tissue and other pull muscular tissues usually targeted by variations of the row.
Despite this difference in overall stance and positioning,
the banded row can rival bent over rows in terms of issue and training stimulus if similar levels of
relative resistance are used. Lifters preferring a more convenient and spine-friendly method to again training can try performing shut grip rows with the use of a resistance band.
As far as free weight row variations go, there are no workouts that characteristic a larger
vary of movement than the Pendlay row – and solely the seal row requires a more horizontal orientation to
the torso.
As with any unilateral train, it is good to begin in your weaker side and match the work along with your stronger or extra dominant arm.
Doing so will assist cut back muscle imbalances quite than exacerbating them.
To get the full good thing about this train, transfer
by way of a full range of motion and keep away from using momentum to carry the dumbbell.
This train is carried out on a machine that permits you to row the weight in the course of your chest.
You can use a selection of grips, including overhand, underhand,
and impartial. This train is performed with your back supported on a
weight bench, which takes the strain off your lower again. This
variation of the bent-over barbell row is carried out with
a dead stop on the backside of every rep.
Unilateral dumbbell bent-over rows are a incredible approach to cross-train your pull-ups because they
help identify and tackle muscular imbalances.
The Pendlay row, on the opposite hand, is commonly programmed as an help train for the deadlift.
That’s mainly as a end result of the exercise is lots harder
on the spinal erectors than the basic barbell row. The Pendlay
row is a variation of the barbell row named after veteran weightlifting coach Glenn
Pendlay. Barbell rows aren’t necessarily better than lat pulldowns, nor are pulldowns
higher than rows.
The seated cable row provides a great stretch for the lats
and trapezius and in addition permits you to use some pretty
heavy weight. With repeated, heavy use this could contribute to deterioration of
your spinal discs and, finally herniation at the sacral
level. Since I simply gave you the 16 best one arm dumbbell row alternatives,
it’s as a lot as you to select which ones you wish to attempt.
To spherical out the one arm dumbbell row options
to a traditional row, here’s another approach to
make lighter weight feel heavier. In terms of total effectiveness and security, the one
arm dumbbell row is among the greatest workout routines you are in a position to do.
You goal a quantity of muscle tissue in your higher back and aren’t placing your
decrease back into any sort of susceptible position. One
arm dumbbell row alternate options can give your training
a breath of fresh air to keep issues enjoyable and fascinating.
His back was a huge weak level, which was holding back his efficiency within the squat.
The Pendlay row is an explosive-type train that’s carried out relatively shortly, while the barbell row is
typically accomplished using a slower, extra managed lifting speed.
In truth, if I had to choose between pull-ups and
barbell rows for making my back grow, I’d go together with
pull-ups.
I believe they get overlooked as a result
of they’re a body weight train that is sometimes considered a lesser model of Pull-ups.
The drawback to Bent Over Rows is that you’re unable
to brace yourself with your off-hand as you’ll have the ability to
with One Arm Dumbbell Row. This means the low back has to work onerous
to take care of posture and proper kind is even more critical.
By far the most important mistake I see within the Chin-up is lifters not utilizing a
full range of movement.
Many lifters with shoulder issues find that actions with
Olympic bars that may usually cause ache can be carried out
completely loaded and pain-free with a Swiss Bar. If you need to do a cable row train that achieves the same horizontal vary of movement because the seated cable row, simply rise
up and do the exercise in that position. Changing from a seated to a standing place dramatically reduces the
load on the lumbar backbone. The change in place additionally
takes you out of flexion and places you and a more practical
athletic stance.
This kind permits for a more controlled movement, partaking the again muscle tissue with out placing excessive strain on the lower back.
You’ll be utilizing an underhand grip and maintaining your arms
shoulder-length. This train is almost completely similar to the common bent-over row, but you’ll solely be leaning your torso at a
30-degree angle. You’ll be using dumbbells as a substitute of a barbell, but you’ll be rowing two at once.
Additionally, keep away from the error of pushing your chin in direction of the bar as an alternative
of your chest. If all of the above workout routines are
too challenging for you, then you must probably try the resistance band row.
If you’re really fortunate, your T-Bar Row machine might be one that
additionally consists of chest support. It provides stability and allows for targeted power coaching of particular muscle
teams, making it easier to focus on and isolate muscular tissues for growth.
However, it can be particularly helpful for newbies as a outcome of it is simpler to take care of proper method than rows with a
barbell or dumbbell.
Different workouts can target completely different angles
and provide a unique range of motion, which may further problem the
muscles and result in higher overall energy and development.
To execute the barbell row accurately one have to be maintaining a
neutral spine and squeezing the shoulder blades collectively throughout the motion. This will guarantee good posture and avoid accidents similar to continual again pain. Emma loves building her personal functional power and fitness outdoors
of labor with numerous coaching types, from weightlifting to calisthenics, yoga, and dancing.
She advocates for the powerful potential of train to improve bodily,
psychological, and emotional well being and well-being. For extra element,
try our article on the muscles labored by barbell rows.
Chest Supported Rows can be a great exercise for building power and hypertrophy.
And, as a result of the chest is supported, a lot of the stress placed on the low again during
many rowing movements is generally eliminated.
Just as with barbell rows with a standard barbell, Smith
machine rows could be programmed in numerous methods.
Preserve a micro bend in your knees whenever performing
Pendlay rows to protect your backbone. Make positive you enable the barbell
to come back to an entire stop on the backside of the rep to make sure a full
vary of movement and stop momentum from assisting the raise.
Here are some key tricks to be positive to carry out bent
over barbell rows appropriately. Bent-over rows and dumbbell rows are similar in effectiveness, whereas inverted
rows could be easier for some and more durable for others.
If you don’t have any Hammer Energy machines at your gym or are figuring out in your house health club, you can nonetheless target your back optimally using our 9 high-row options.
They won’t be as effective because the actual Hammer Energy high row however provides you with a
really efficient higher again workout. The seated
cable row is great for working the muscle tissue of the center and higher again including the lats, rhomboids and traps.
Verify out this convenient video from Testosterone Nation for a visible guide to performing the seated cable row with a slender grip.
Seated rows and barbell rows are each horizontal pulling movements that work your again and biceps.
Given that the decrease back muscular tissues are working hard to support your torso, it might
be unusual should you didn’t expertise some degree of muscle soreness, particularly if you’re new to
the exercise. However that’s as a outcome of your decrease again muscle tissue are being challenged in a
way they’re not used to, quite than as a end result
of barbell rows are unhealthy on your again.
Thankfully, there are lots of lat pulldown alternative workouts you need to use in your workouts to build the back of your dreams.
This is one other rear deltoid exercise that every one however
eliminates the prospect to cheat. With your chest resting towards an inclined bench,
it not solely stops you from using physique English to raise the weights, but it additionally takes the stress
off your decrease back. This is a wonderful exercise for anybody affected
by decrease again ache. This exercise is carried out on the pec deck
machine, however the movement is reversed. Reverse pec deck
flyes require much less stabilization than many different rear delt exercises because the machine
guides the motion. If you may have some kind of straight bar attachment and an excellent
anchor someplace excessive you could also have the flexibility to do that seated row substitute with resistance
bands for building muscle.
If you solely have access to a single dumbbell or kettlebell, you could also
do this exercise one arm at a time. Safe your non-working arm
by greedy your hip and row one arm at a time for a whole set earlier than swapping sides.
Verify out this video from Useful Bodybuilding for a
visual guide to performing the gorilla row. With a regular barbell row,
the bar is rowed up and slightly back in the path of the lower part of your abdomen. The Pendlay
row entails pulling the bar straight up in the direction of
your sternum. With the bent-over row, you begin with the bar off
the ground, positioned slightly below your knees.
As a end result, lifters with lower back issues or weak core
muscle tissue could find the T-bar row easier to perform
than the bent-over barbell row. The chest-supported t-bar row
is a great alternative exercise as it lets you target your lats, rear delts, and rhomboids with out excessively exerting your core and spinal stabilizers.
It is nearly the identical exercise as the standard t-bar row, besides that
it makes use of a particular machine with a chest pad for
support. Sure, exercises like body weight rows (inverted rows) and resistance band rows could be
carried out with minimal gear at home. The kneeling excessive
cable row allows you to work through an identical range of
motion and angle because the Hammer Power excessive row machine.
By doing the exercise in a kneeling position, you narrow out decrease body
momentum.
The Helms Row is a bilateral dumbbell rowing exercise that’s carried out along with your higher chest supported on the
tip of a bench. The bent-over barbell row is a superb t bar row
different and can be performed utilizing either an overhand
or underhand grip. By incorporating the barbell row into your
exercise routine you can effectively strengthen and develop the muscles in your upper
back, enhancing your total posture and upper physique energy.
Additionally, the barbell row activates the biceps and forearm muscular tissues
as secondary movers.
This barbell row variation, performed on an incline bench, provides the advantage of partaking each arms concurrently whereas
providing essential help to forestall lower back fatigue.
Focusing primarily on the latissimus dorsi muscular tissues, these rows help in creating a wider back as they isolate and activate
this area with greater effectivity. Accurate type stays crucial when performing single-arm dumbbell rows.
To execute them accurately and reap their full advantages, one must use a bench for assist whereas maintaining a neutral backbone posture
all through every repetition’s full vary of movement.
Barbell rows load your lats and back muscles with heavy weights while strengthening your core and hamstrings.
Bent-over barbell rows cause some lifters to expertise
lower again ache. Others lack the core stability or grip power to get essentially the most out of this train.
They can additionally be modified to raised swimsuit beginners, e.g., band-assisted pull-ups.
One of the most popular and essential strength training machines is the
lat pulldown. With this exercise, you can work your back and biceps in comfort and
security. So, stop ignoring your rear deltoids or coaching them simply with reverse dumbbell flys.
As A Substitute, use these thirteen alternatives to
beef up your rear deltoids, so your shoulders are developed
from each attainable angle.
No matter how good your form is, one side is usually stronger than the other,
which is why I always counsel my shoppers
wager extra on unilateral strikes. If you solely have entry to a limited amount of kit, resistance band rows are an enough bent-over row various.
The Meadows row particularly targets the upper back and lower lat, which is troublesome to hit with
traditional horizontal row variations. So if your upper back is lacking, you would like to bring up your lower lats, or you have a muscular imbalance, then the Meadows row is
a great bent-over row alternative!
By adjusting the bench angle or grip width, you can shift
the main target to the higher or decrease again muscle tissue, offering a well-rounded exercise.
The chest-supported dumbbell row is a bent-over
row various focusing on the lats, traps, rhomboids, and biceps
for newbie and intermediate lifters and athletes.
Inverted rows are best performed on the smith machine, because it allows you to change the peak of the barbell respective to your peak.
One can also use suspension trainers (TRX, gymnast rings) for
the inverted rows. It is likely certainly one of the
largest muscular tissues in the body and runs via the mid-spine to the upper 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 activities.
Ultimately, a fantastic t-bar row alternative will target
the muscle tissue of the back similarly, that are the latissimus dorsi,
rhomboids, trapezius, and posterior deltoids. Moreover,
a fantastic t-bar row various will place minimal loading
on the lumbar backbone. The single arm nature of the dumbbell row permits you to goal related musculature because the t-bar row
because of the neutral grip that’s used on this train.
T-bar rows allow you to build extra thickness and depth in your again muscle tissue.
Bent-over barbell rows are more practical at increasing the width of your again.
Resistance band is a versatile device that lets you energy practice anywhere.
Resistance bands allow easy and cost-effective strength coaching solutions, whether or
not at house or on vacation. The bent-over row is a well-liked back-building
train that secures a spot in almost each energy
coaching program. Whether Or Not you’re a power athlete, bodybuilder,
or health novice, bent-over row ranks among the high workouts when the
mission is to build a thick, strong, and muscular back.
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