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متن آهنگ کجایی عرفان طهماسبی
Erfan Tahmasbi Kojaei
آسمان تاریک و شب تاریک و من تاریکِ تاریکم
از خودم دورم ولی خیلی به رویای تو نزدیکم
تو ولی دور از منو دور از تمام دورترهایی
تو کجایی تو کجایی تو کجایی تو کجایی
بی چراغ شبگرد کاش چراغت بودم
کلبه ای تاریک نَه نور اتاقت بودم
بی چراغ شبگرد کاش چراغت بودم
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ای رویایم تو بیا تو بیا تو بیا با من
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متن آهنگ کجایی عرفان طهماسبی
حال من بی تو به سان حال یک آواره غمگین است
تو نبودی و ندیدی که دل بیچاره غمگین است
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عرفان طهماسبیو متولد شده در سال ۱۳۷۷ در شهر زیبای شوشتر استان خوزستان، خواننده و شاهنامه خوان و جز شرکت کننده های فصل دوم برنامه عصر جدید شبکه سوم سیما است که قطعه فوق العاده زیبای بختیاری با عنوان آهنگ گلم گلم را اجرا کرد و مورد استقبال فوق العاده مردم قرار گرفت
او کار خود را با بازی در تئاتر شروع کرده و سپس با عشق و علاقه وارد عرصه موسیقی شده است.
وی تا کنون دو نمایش را روی صحنه تئاتر بازی کرده که در یکی از آنها به اجرای شاهنامه خوانی پرداخته است. صدا و صوت خاص و سیمای او و سبک آهنگ های بختیاری با آن سوز و گداز دلنشینش باعث میشود تا ترانه ها و آهنگ ها و آثار {عرفان } به دلها بنشیند و طرفدارانش با دل و جان از کارهای او لذت ببرند عرفان از نوجوانی به کارهای مختلفی مشغول بوده و سعی کرده روی پای خودش بایستد، و در زندگی همیشه مزد کارهای خودش را بگیرد.
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The close grip further improves that by activating your forearms
and biceps extra. Levrone’s again had impressive thickness, especially through his traps and higher
lats, but he also maintained a degree of refinement and aesthetic attraction that made him stand out.
This motion is just like a lat pulldown, except you’re utilizing
the V-attachment with a impartial grip (palms dealing
with every other) from your beginning place after which pulling down in the path of your chest.
As A Outcome Of they are involved they usually fatigue before the again, straight-arm pulldowns are an isolation movement that work nice
for constructing again width and circumventing the biceps.
A great many lifters, when coaching again, spend plenty of their set equity on developing broad lats—everyone needs that great
set of wings. But what typically will get lost on this equation is the quest for back thickness—that deep,
grainy, dense back that’s the hallmark of so many nice physiques.
While vertical pulls are perfect for creating width,
depth is achieved via the use of horizontal pulls and, sure, deadlifts.
Pull variations corresponding to pull-ups and bent-over rows particularly target the lats, rhomboids, and traps, serving to to construct overall
thickness within the again. By incorporating these workouts, you
can guarantee a well-rounded method to creating a
thicker and stronger back. For added depth, use reasonable weight and perform greater
reps in each set.
You can pimp this move for critically spectacular back gains with only one simple trick.
Alongside a extra pronounced chest and bigger arms, the want for a V-shape
physique is amongst the most common occurrences
in the Men’s Health inbox. Fortunately, spending extra time in your rear will allow you to earn that coveted
v-shape upper-body. ‘Having a balanced, well-rounded
physique is what most of us aspire to have aesthetically, and coaching your again frequently
will certainly help with this,’ says West. Actually emphasize control with this one and concentrate on getting full activation in your upper back muscles
as opposed to simply yanking the rope again with your hands and forearms.
Arnold’s again was a trademark of his traditional physique, recognized for its broad width and deep cuts.
His back, especially within the rear double biceps, displayed a dramatic V-taper
that set him aside. His traps and lower back have been additionally well-developed, giving him a balanced, powerful look from each angle.
Franco’s signature pose was the rear double biceps, the place
his traps and higher again thickness took middle stage,
making him one of the memorable competitors of his era.
Despite standing at simply 5’5″, Franco’s again was crammed with thickness and energy, particularly in his traps and lower back.
Leaning forward like this ensures you goal all muscular tissues
of your again for optimum and balanced muscle growth.
Many bodybuilders find it easier to focus properly on the lats with the lat pulldown machine’s stability.
A lower again harm or even simply lower again ache can successfully hamper your bodybuilding progress.
This bodybuilding again workout consists of six exercises for a complete of 20
units.
Without the platysma, it might be tougher to level out feelings by way of facial movements.
Be sure to do high-rep dumbbell rows every every now and
then, but what you actually want to focus
on most of the time is getting stronger on this train. Notably, it is not attainable to fully isolate the decrease lats whereas coaching.
That’s as a outcome of all latissimus dorsi muscle fibers
have the same insertion point on the upper arm. Nevertheless,
you’ll find a way to higher activate the
decrease portion of the lats by modifying your exercise type and coaching method.
To achieve a V-taper, concentrate on constructing width in the upper back and shoulders
while keeping the waistline tight. Emphasize workout routines such
as pull-ups, lat pull-downs, and wide-grip rows to target the lats and create that desired broadness throughout the upper
body. Named for bodybuilder, John Meadows, this exercise is kind of a one-armed
dumbbell row, but it is accomplished with a T-bar as an alternative.
Additionally, they highlight the importance of sustaining correct form and
method to prevent injuries and maximize outcomes. Bodybuilders also suggest integrating
isolation exercises like lat pull-downs to target specific muscular tissues in the again effectively.
Prioritize correct form and approach to maximize results while minimizing the danger of injury.
It’s essential to remain hydrated, get enough
rest, and gasoline your physique with correct vitamin to assist
muscle recovery and progress as you’re employed on building a better back.
Incorporating deadlift variations into your again workout can successfully build overall again thickness and power.
Deadlifts have interaction multiple muscle teams, together with
the erector spinae, lats, and traps, contributing to a well-rounded back growth.
Choose rows over vertical pulling exercises to successfully goal and promote muscle growth
within the again.
Jay Cutler was identified for his obsessive consideration to detail, not only in his coaching but additionally in his diet.
He meticulously adjusted each elements of his routine regularly,
aiming for fixed enchancment and refinement of his back and overall physique.
His give attention to precision is one reason he remained
aggressive for thus a few years.
It’s additionally essential for growing motion efficiency, especially with pulling
and twisting movements. Your back is the one muscle that may make you look big from all angles, not just the front.
Once More, don’t neglect workout routines for width (this is
why lat pulldowns are included in your again exercise above).
Barbell rows (some call them bent-over rows) are the single handiest
train for constructing back thickness. In reality, should you solely had time for one again train, this should be it.
Constructing muscle is as much about restoration resource-intensive as it’s
about the precise exercises.
For variation, you may also perform reverse grip rows utilizing a cable machine or resistance
bands, attaching the deal with or band to a low anchor point.
Lure work is superior, however there’s better methods to develop
the traps than bump-and-grind rowing. Not enough is said in regards to the pivotal function the scapulae,
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pinch the shoulder blades collectively as you drive the
elbows down toward your hips. These are the massive muscular
tissues within the back, and strengthening them can enhance the strength of your back, too.
As a end result, your posture additionally advantages, as a stronger back leads to a greater posture.
A gentle warm-up set or two earlier than your work units
is likely enough for workout routines two
and onwards since your muscles will already be heat and rearing
to go. Learn on for a deep dive into the best workouts
and the simplest coaching techniques that will help you construct a visually hanging again to
match the remainder of your body. If you shrug your shoulders whenyou carry, your higher trapeziusmuscle in your neck is probablytoo massive in comparability with its backside,in the centre of
your again. ClinicalRheumatology journal foundimbalanced traps result in frozenshoulder syndrome, which limits
therotation of your arms and puts anend to your Travolta impression. Contemplating four in five adults will experience again pain sooner or later of their lives, it’s understandable why so many people need to strengthen it.
But decreasing the impact of again pain doesn’t just come in the type of muscle-building exercises.
Easy stretches are in a place to cut back rigidity, tightness
and discomfort in addition to build conditioning and tissue elasticity.
Get able to unleash the complete potential of your back as
we explore these focused workout routines and discover the path to a broader,
extra formidable presence. A well-developed back not solely contributes to a powerful
aesthetic but in addition performs a significant position in overall energy
and posture. Amongst the myriad of muscle groups that comprise the
back, reaching width is usually a sought-after goal
for many fitness fanatics.
As a personal trainer with over three a long time of experience, I’ve
helped a quantity of athletes bring up their decrease lats using specific workouts.
This article lists five of the most effective decrease lat strikes for constructing a dense, wide again. To get the rear delts absolutely shortened,
you really need to enter shoulder extension, the place the elbow comes as far behind the physique
as attainable, with out the shoulder rolling ahead.
A supinated (underhand) grip will lend itself to keeping the
arm path in close to the physique, which can tend to bias the lats extra.
A impartial grip tends to do the same, but can be used to hit the teres a bit extra.
An overhand grip disables the biceps and may irritate the forearm, elbow, and wrist.
This once once more isolates the lats extra by eradicating a muscle that
tries to assist.
Learn the method to maximize this exercise for a thicker
back by reading more. Building a strong and thick again comes with a number of advantages, together with improved posture, a extra balanced physique, elevated power,
and the power to achieve a V-taper. These benefits can have a positive
impression on your total bodily health and fitness. As properly, for individuals who can’t yet do
a pull-up, this may be a great various.
As I mentioned initially of the article, one of the biggest challenges
with correct again coaching is in minimizing the involvement of the biceps and forearms.
Also make sure to maintain your neck slightly flexed, and permit your arms to “hang”
ahead towards the ground within the bottom position till you are feeling an excellent stretch in your traps.
It can typically be a bit tricky to get the right setup in place for
this one, however the seal row is undoubtedly a
worthwhile movement to experiment with if you’re able to.
What sets this train other than the common Y Fly is the full-body exercise you get from leveraging your body weight towards
gravity. The driver in all of this is using the appropriate quantity of weight for the top single.
This is vital as a end result of when the single could
be very troublesome to finish, it’ll tax your nervous system to the purpose where your back-off sets just suck.
In addition, it’s one of the best workout routines to stretch many of your upper
physique muscles at the end of your workout. All again workouts
ought to start with a stretching train, which can loosen each muscle in your again. This
stiffness will hinder your workouts and depart you struggling
afterwards. Winklaar’s coaching centered on heavy rows and pull-ups,
with an emphasis on time under tension to maximize muscle development.
His exercises were built round pushing for muscle hypertrophy,
focusing on high-intensity workouts that focused the full length of the back.
Wolf emphasised high-volume training for his again, usually incorporating a mixture of lat-focused
workouts to boost his width. He paid particular consideration to exercises like pull-downs and T-bar
rows to construct each the width and thickness that turned his calling card.
Due to the close and underhand grip used for the close grip chin up, the biceps get activated more.
This is as a result of your lats are put ready that doesn’t let them do the bulk of the work.
With the addition of chin-ups, Priest shared that there could be no need for lat pulldowns
since it is a comparable movement. Bodybuilding veteran Lee Priest stays active
in the health world since his competitors days
ended. While there are rumors a few return, Priest has continued to coach at
a excessive degree whereas also sharing his knowledge
with others seeking to better their physiques. During a recent interview, Priest was asked concerning the
high two back workout routines and he targeted two used to construct thickness.
It’s potential that you are also blessed within the again department, in which case you may discover your personal relatives calling you Big Again.
Patrick Dale, PT, ex-Marine, is a Training Editor with 30 years of experience in Private Training and Power & Conditioning.
A former British Royal Marine, fitness center owner, and fitness skills assessor, he’s dedicated to delivering informative,
dependable content. In addition, Patrick is an experienced writer who has authored three health and train books, dozens of e-books, hundreds of
articles, and several other health videos. He’s not just an armchair health skilled; Patrick practices what he preaches!
He has competed at a excessive stage in numerous sports activities, together
with rugby, triathlon, mountain climbing, trampolining, powerlifting, and, most lately, rise
up paddleboarding.
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