India Poised for Historic Medal Haul at Paris Paralympics 2024 with Record 84-Athlete Contingent
New Delhi: India is set to make history at the Paris Paralympics 2024, with a record-breaking 84 athletes representing the nation across 12 sports. Building on the outstanding success of the Tokyo 2021 Paralympics, where India secured 19 medals, the contingent is determined to deliver another stellar performance. Notable athletes such as Avani Lekhara, Manish Narwal, Krishna Nagar, and Sumit Antil, who all clinched gold in Tokyo, are poised to lead the charge.
The campaign officially begins on August 29, with the athletics events being a significant focus. A total of 38 athletes will compete in various athletics disciplines, aiming to add to India’s impressive track record in this category, where 18 of the country’s 31 Paralympic medals have been won.
India’s Athletics Schedule at Paris Paralympics 2024:
August 30
- 13:30: Women’s Discus Throw F55 Final – Karam Jyoti, Sakshi Kasana
- 14:00: Women’s 100m T35 Round 1 – Preethi Pal
- 16:39: Women’s 100m T35 Final – Preethi Pal* (conditional on qualification)
- 00:20: Men’s Shot Put F37 Final – Manu
August 31
- 22:30: Men’s Javelin Throw F57 Final – Parveen Kumar
September 1
- 13:40: Women’s 1500m T11 Round 1 – Rakshitha Raju
- 15:09: Men’s Shot Put F40 Final – Ravi Rongali
- 22:58: Men’s High Jump T47 Final – Ram Pal, Nishad Kumar
- 23:08: Women’s 200m T35 Final – Preethi Pal* (conditional on qualification)
September 2
- 13:35: Men’s Discus Throw F56 Final – Yogesh Kathuniya
- 13:40: Women’s 1500m T11 Final – Rakshitha Raju* (conditional on qualification)
- 22:30: Men’s Javelin Throw F64 Final – Sumit Antil, Sandeep, Sandip Sanjay Sargar
- 22:34: Women’s Discus Throw F53 Final – Kanchan Lakhani
- 23:50: Women’s 400m T20 Round 1 – Deepthi Jeevanji
- 00:10: Men’s Javelin Throw F46 Final – Ajeet Singh, Rinku, Sundar Singh Gurjar
September 3
- 14:26: Women’s Shot Put F34 Final – Bhagyashri Madhavrao Jadhav
- 22:38: Women’s 400m T20 Final – Deepthi Jeevanji* (conditional on qualification)
- 23:40: Men’s High Jump T63 Final – Mariyappan Thangavelu, Shailesh Kumar, Sharad Kumar
September 4
- 13:35: Men’s Shot Put F46 Final – Sachin Sarjerao Khilari, Mohd. Yasser, Rohit Kumar
- 15:16: Women’s Shot Put F46 Final – Amisha Rawat
- 22:50: Men’s Club Throw F51 Final – Dharambir, Amit Kumar, Pranav Soorma
- 23:00: Women’s 100m T12 Round 1 – Simran
September 5
- 15:10: Women’s 100m T12 Semifinal – Simran* (conditional on qualification)
- 22:47: Women’s 100m T12 Final – Simran* (conditional on qualification)
- 23:49: Men’s Shot Put F35 Final – Arvind
September 6
- 13:39: Women’s 200m T12 Round 1 – Simran
- 14:08: Men’s Javelin Throw F54 Final – Dipesh Kumar
- 14:47: Men’s 400m T47 Round 1 – Dilip Mahadu Gavit
- 15:18: Men’s High Jump T64 Final – Praveen Kumar
- 22:30: Men’s Shot Put F57 Final – Soman Rana, Hokato Hotozhe Sema
- 22:48: Women’s Javelin Throw F46 Final – Bhavanaben Ajabaji Chaudhary
- 23:10: Women’s 200m T12 Semifinal – Simran* (conditional on qualification)
September 7
- 22:30: Men’s Javelin Throw F41 Final – Navdeep
- 23:03: Women’s 200m T12 Final – Simran* (conditional on qualification)
- 00:29: Men’s 400m T47 Final – Dilip Mahadu Gavit* (conditional on qualification)
The Paris Paralympics 2024 promises to be an exciting and potentially record-breaking event for India. The opening ceremony on August 28 will set the stage for the competitions, which will run until September 9. Fans in India can catch all the action live on Sports18, with streaming available on JioCinema. The nation will be eagerly watching as these athletes strive to bring home more medals and make their mark on the world stage.
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Pause briefly with weights at sides, then convey them in entrance of you, ensuring to maintain your arms straight. Maintain going till the dumbbells nearly meet in the middle, then still maintaining arms straight, carry the dumbbells overhead. Reverse the sequence to come again down, so return from overhead to centre, then out to sides and at last bring the dumbbells back down to the start. ‘Get your elbows greater than your hands for a peak contraction of the deltoid. The upright row also targets the traps.’ Compound moves like this benefit from heavier fare than the raises, permitting for less reps and larger weights to maintain your delts in shock. This lateral elevate variant will hit you where it hurts, working each shoulders and again. ‘It Is one of the best workout routines for targeting the posterior deltoid.
As the name suggests, the rear deltoid fly particularly targets the a half of your deltoids in the again of the shoulders. Some people prefer to carry out this motion when they’re seeking to work the again, because it additionally recruits different main muscle groups on this body part. The victory front increase, typically known as the handcuff front elevate, hits all three deltoids on the similar time in one very joint-friendly exercise. Do it as a finisher at the finish of your common shoulder workout or by itself if you don’t have time to train every deltoid individually. This uncommon exercise will actually shake up your deltoids for all-out growth!
Once More, it is a very simple but effective dumbbell train to hit the rear delt in addition to the higher again musculature. Carry Out these with a lighter weight to offer your back a lot of volume. A spider curl is a bicep curl that is carried out while mendacity face down on a bench along with your arms straight down. You will then decide up a pair of dumbbells and carry out an arm curl in this position, and since your arms hold freely under your physique, you are unable to cheat your bicep curls. And luckily, there are countless arm exercises that you could select from to coach your whole arm muscle teams, utilizing every thing from barbells to body weight to machines.
It’s a whole dumbbell arm workout for constructing your biceps and triceps in the comfort of your house. This exercise combines barbell, dumbbell, and cable workout routines into a balanced combine. The long head of the biceps additionally performs a role in stabilizing the shoulder joint, particularly during overhead actions. You’re loading the precise motion the facet delts are responsible for. Due to the energy curve, the toughest part of the train is when your arms are raised to 90°. Rear delts are answerable for shoulder extension and horizontal abduction [1].
A dumbbell exercise may be easily added to your shoulder coaching program. It is at all times best to start with fewer reps and units and then progressively improve as your power improves. They are suitable for both newbies and execs as a result of they are often performed with numerous weights. Traps, a stubborn muscle group for many, can be trained fairly incessantly during the week.
Seize the ends of the rope with an overhand grip in order that your palms are dealing with each other. Place your foot up on the seat or knee pad post of the pulldown station. This will help to anchor your stance higher and permit you to use more weight to put some serious overload on the rear delts. With your arms extended directly in entrance of you, lean back so that your upper physique varieties a 45 degree angle with the ground. Utilizing your rear delts and middle traps, pull your arms again and out to your sides, bringing the rope to the sides of your ears. Then return your arms to the start position and repeat for reps.
When we think of concentrating on the shoulders we sometimes think of workouts like dumbbell raises, overhead presses, and reverse flies. The dumbbell upright row works the medial deltoids and upper traps equally. Focus on drilling the motion mechanics before lifting heavier weights. Most picks for this list of the most effective biceps exercises require some type of equipment, be it a barbell, a set of dumbbells, or even costly machines. Nevertheless, if you train at home and don’t have the space or the money for such contraptions, you can still do a quantity of glorious arm workout routines, just like the chin-up and the bodyweight curl. The front raise could be performed using any type of free weight, such as weight plate, or a resistance band, however your finest weapon is a pair of dumbbells.
Per exercise session, it is recommended to carry out 3-4 completely different shoulder workouts. You can add single-arm workout routines when doing a shoulder exercise with a dumbbell at residence to right potential imbalances. Here are some other good methods to do dumbbell shoulder presses at residence.
Besides where in any other case noted, all the time leave two reps in your tank on each set, for the sake of safety. In different words, when you feel you might have 15 reps in you, perform solely 13. Seek to enhance your performance by one rep every time you repeat the exercise. Entrance raises are a good way to isolate the anterior deltoids and are a very fashionable movement amongst gym-goers. Whether Or Not its shoulders and triceps or shoulders and biceps, you’re entire upper physique is going to look jacked once you finish. The benefit of coaching shoulders with back or chest is that your delts are going to be warmed up thoroughly from training those other muscle tissue. So this may be a great method to burn them out and exhaust the muscle.
Because it targets such small muscles, this train is usually performed with lightweight for top reps, such as reps per set or more. It’s a challenging exercise to do with heavy weights, so concentrate on growing the muscular tissues rather than maxing out on a heavy load. Front dumbbell shoulder raise workouts can be accomplished standing and seated with a pair of dumbbells. For instance, if you want to do drop sets on the barbell bench press, you’ll need a partner to drop the burden from the barbell. Unlike the fixed movement of barbells and machines, dumbbells allow for a wider vary of motion and elevated stabilization calls for. Lastly, if you’re looking for one more efficient shoulder train that you are able to do with a cable, strive the straight arm lat pulldown.
The posterior deltoids are positioned on the back of your higher arm. They are attached to your shoulder blade as nicely, allowing you to extend and laterally rotate your arm. The posterior deltoids are primarily in use with workouts that bring your arms behind you (i.e. reverse flys). Your shoulder blades must be left as still as potential, with solely the arms transferring. This will isolate the rear delts and scale back the involvement of the mid traps and rhomboids. Powerful front delts will energy up the size of your shoulders and your pressing strength. Since the front delts are heavily recruited when bench urgent, larger and stronger front delts might help you press extra weight.
The incline bench removes the potential of utilizing momentum, making the movement more difficult. Via “Fit Life Regime,” he generously shares the insights he’s gained over a decade within the subject. His aim is to equip others with the knowledge to begin their own health journey. You should begin with a lighter weight to attain optimal performance. Do about 5-10 reps for each (both sides/directions the place it applies)… Strengthening the shoulders helps enhance your posture and helps stop the dreaded ape-like posture that comes from sitting too much and playing with your telephone.
Hold the rope with an overhand grip and step back to create rigidity. Sit into your hips and pull the cable, allowing your elbows to flare out to the facet. Hold, have interaction your deltoids and upper back earlier than returning to starting position. Place your ft shut together and carry the dumbbells up to your shoulders, palms facing ahead. Press the dumbbells above your head explosively until your arms are fully prolonged, then lower the weights underneath management. Holding light dumbbells at your sides, lie facedown on an incline bench set to a 45-degree angle. Repeat the sequence, this time pausing for a second on the prime of the movement.
It may be carried out using a barbell, an EZ bar or perhaps a pair of dumbbells. If you’re new to the movement, it’s finest to use an EZ bar, as it alleviates some pressure from your wrists. YOUR SHOULDERS ARE extra involved in your exercise periods than you may think. Ditto for total-body movements like farmer’s carries, which rely upon the shoulders to help stabilize the load. The overhead press is certainly one of the best workout routines for constructing shoulder strength and dimension.
Dumbbells enable for a higher vary of movement and might help correct muscle imbalances. In distinction, barbells let you raise heavier weights, which is useful for constructing power. A balanced shoulder training program would ideally incorporate each. It primarily targets the anterior and lateral deltoids while additionally engaging the triceps and upper chest. The Javelin press is a really uncommon neutral grip overhead urgent train. As A Result Of it’s a unilateral or one-sided exercise, it’s good for growing balance and core strength.
Raise the bar in direction of your chin, however make sure to permit your elbows, not your arms, to lead the movement. The bar should only be raised to a point the place your higher arms are about parallel to the ground. Any larger than this and your traps will start to take the load off the delts. This workout is a great example of the method to apply science to your shoulder workouts. Start training like an athlete and placing science back in each workout you do. Get began instantly on building a ripped, muscular, athletic physique with one of the best exercise ideas and exercise movies. This Good Shoulder Workout will help you hit all heads of the delt, in addition to hit the shoulders by way of their full vary of movement, including full stretch.
This increases the quantity of work demanded in your higher body and may result in sooner progress in comparability with just engaged on the higher physique as quickly as per week. With this final shoulders and arms exercise routine, you’ll hit a wide range of exercises using volume, frequency, and depth to optimize your upper body positive aspects. It provides you a variety of motion as you decrease the dumbbells properly down in front.
Hitting higher traps, front deltoids, and even some chest, this must be an train you should work into your routine. You may even choose up some tips on the method to carry out it appropriately from our full Upright Row Information. Incline bench presses shift the focus to your higher pecs, but in addition they emphasize your anterior deltoids extra. Your shoulder muscular tissues have to work more durable to stabilize the load and push it upwards. The deltoids are primary movers, so they’ll give us the energy and power we would like for pushing movements. Moreover, the deltoids are what create tone, broad shoulders that pop. The upright row targets the deltoids and the traps, together with other areas of the higher again and even the biceps.
The dumbbell entrance raise is an isolation train for the front shoulder muscular tissues. The front increase carries over to stronger push workouts, like a seated shoulder press. The exterior rotation part of this movement puts a larger stretch on all deltoid muscular tissues to advertise muscle development. As A Result Of you can’t use your decrease physique and leg drive to move the bar within the floor press, you might be restricted in how a lot weight you need to use. However, as a end result of more of the motion comes out of your anterior deltoids and triceps, it’s a fantastic exercise to include in your entrance delt training.
Compound actions like push-ups and chin-ups are a great way to include a number of muscle groups throughout the higher physique, challenging it as a system. The seated neutral-grip overhead dumbbell press is a unbelievable train for constructing strength and definition in your shoulders, significantly your anterior deltoids and lateral deltoids. What units the Seated Rear Dumbbell Lateral Raise apart is its capacity to isolate the rear deltoids. By performing this train seated, you eliminate most of the physique momentum that may detract from pure muscle work.
Cable external shoulder rotations are the antidote to all that medial rotation. They might also help stop or alleviate the shoulder pain attributable to rotator cuff imbalances. Doing them with a cable somewhat than dumbbells means your deltoids are beneath almost fixed tension. It’s additionally more durable to cheat with this exercise than it’s when utilizing free-weights. All in all, it is a very efficient anterior deltoid train.
If you’re on the lookout for a quick and straightforward exercise to work the shoulders whereas improving your posture, low-weight face pulls could be carried out frequently. This cable-based shoulder train is ideal for opening up your muscles and pinching your shoulder blades together. This advanced model of a pushup works a spread of muscles and the shoulders whereas also giving your core an intensive exercise. Put Together to maximize your energy with our unique 13-week energy coaching program. I only listed a complete of 7 exercises above, however you’ve a ton of nice shoulder choices. Relying on the place you are with your coaching, you could follow this workout for as much as 3 months before needing to change it up. For lifters who are intermediate-advanced or superior, following a program for 4-6 weeks is often a good time-frame.
Take a seat on a box or a bench and hold your dumbbells in entrance of your shoulders, with palms going through you. As that weight is descending into the original position, start to raise and switch your other arm. This should give your shoulders an enormous period of time under tension and really hit these delts. The majority of your shoulder exercises are going to be comprised of urgent and elevating, however that is not all they need to be comprised of. Our health editor, Andrew Tracey, has put collectively a list of the best various shoulder exercises which are sure to maintain you programme fascinating.
Not solely does utilizing cables keep your rear deltoids under fixed tension, but additionally they let you use a wider range of motion. As an additional benefit, this variation can be extra decrease back-friendly than the freeweight variation. Face pulls goal the posterior deltoids, middle trapezius, and rhomboids. Ensure the stress stays on the goal muscular tissues by maintaining your arms up and stage together with your shoulders and your torso upright. If you lean forward or drop your arms, the stress will move out of your posterior deltoids, mid-traps, and rhomboids and onto your lats. We’re about to get into the 7 finest dumbbell shoulder exercises you should be using to build huge, broad shoulders. We’re additionally including a full muscle-building dumbbell shoulder exercise, along with different coaching ideas for your shoulders.
Hold your band in front of your body, slightly beneath chest top (A). Maintaining your arms straight, explosively pull the band aside, squeezing your shoulder blades collectively. Unlike the hip, which has a deep ball-and-socket structure for assist, the shoulder’s shallow socket is determined by a network of muscular tissues, tendons and ligaments for stability.
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