GoHappyLive.com, JAKARTA- Sebanyak 23 kota dan kabupaten menjadi finalis Indonesia Road Safety Award (IRSA) 2019. IRSA digagas oleh PT Asuransi Adira Dinamika Tbk (Adira Insurance) sebagai bentuk kepedulian untuk menurunkan angka kecelakaan di Indonesia.
Tahun ini, IRSA telah memasuki tahun ke- 7 sebagai penganugerahan bagi kabupaten dan kota yang peduli terhadap keselamatan masyarakat di jalan raya.
IRSA 2019 berlangsung pada Selasa, 17 Desember 2019 bertempat di Shangri-La Hotel, Jakarta.
Chief Executive Officer Adira Insurance, Julian Noor mengatakan di tahun 2019, tercatat sebanyak 180 kota dan kabupaten yang ikut serta dan kemudian terpilih sebanyak 23 kota dan kabupaten yang menjadi finalis IRSA 2019.
23 finalis terpilih berdasarkan data-data keselamatan jalan seperti jumlah penduduk, luas wilayah, jumlah kecelakaan, jumlah fatalitas kecelakaan, dan data pendukung lainnya.
Tahap berikutnya adalah observasi lapangan dan survei kepuasan pengguna jalan terhadap 23 finalis IRSA 2019, yang bertujuan untuk mengeksplorasi dan mengukur kualitas penerapan tata kelola keselamatan jalan di 23 kota dan kabupaten tersebut.
Tahap terakhir adalah penjurian dan sharing session yang telah dilakukan pada Oktober lalu di Gedung Kementerian PPN/Bappenas.
“Yang membedakan dengan tahun-tahun sebelumnya adalah penambahan kategori finalis pada IRSA. Salah satunya kami menambahkan kategori Ibukota Provinsi, hal ini bertujuan untuk semakin meningkatkan kualitas riset agar semakin seimbang antar finalis, ” jelas Jukian.
Selain itu, hal ini juga merupakan hasil evaluasi pelaksanaan IRSA 2018 dan masukan dari 5 pilar kementerian serta pakar keselamatan jalan dalam forum IRSA 2019 yang telah dilakukan Februari lalu.
Julian menegaskan, IRSA 2019 ini mengangkat tema Road Safety Through Smart Mobilty dengan alasan bahwa di era serba cepat ini, sistem tata kelola keselamatan jalan harus mampu meningkatkan kualitas hidup masyarakat melalui perpindahan penduduk yang efektif, efisien, dan terintegrasi dengan penggunaan teknologi yang terbarukan untuk mewujudkan zero accident di Indonesia.
Adira Insurance melalui IRSA mengajak seluruh lapisan masyarakat melalui pemerintah kota dan kabupaten untuk terus menularkan virus road safety.
“Sehingga kami berharap pesan dan semangat IRSA terus menular hingga seluruh wilayah di Indonesia. Pemenang IRSA dapat menjadi inspirasi dan role model bagi pemerintah kota dan kabupaten di seluruh Indonesia untuk dapat mengembangkan program-program keselamatan jalan dan tata kelola keselamatan jalan dengan lebih baik lagi,” urai Julian.
IRSA digagas dengan tujuan untuk menurunkan angka kecelakaan di Indonesia serta terus berupaya untuk mengajak seluruh lapisan masyarakat baik pemerintahan, pihak lembaga swadaya masyarakat, pihak swasta, dan berbagai pihak lainnya untuk terus peduli terhadap keselamatan jalan.
“Adira Insurance menjadi perusahaan asuransi umum satu-satunya di Indonesia yang memiliki program CSR dengan fokus keselamatan di jalan dan terus dilakukan secara konsisten,” tegasnya.
IRSA 2019 ini mengangkat tema Road Safety Through Smart Mobilty dengan alasan bahwa di era serba cepat ini, sistem tata kelola keselamatan jalan harus mampu meningkatkan kualitas hidup masyarakat melalui perpindahan penduduk yang efektif, efisien, dan terintegrasi dengan penggunaan teknologi yang terbarukan untuk mewujudkan zero accident di Indonesia.
Pada pelaksanaannya tentu saja bukan hal yang mudah. Diakui Julian dengan sinergi dari berbagai pihak seperti 5 pilar kementerian, Adira Insurance mampu berkontribusi secara aktif untuk terus meningkatkan kepedulian keselamatan jalan di Indonesia,”ungkap Julian.
Menurut Julian, IRSA merupakan bentuk kolaborasi dan sinergitas dengan 5 Pilar keselamatan jalan di Indonesia yang disesuaikan dengan Rancangan Umum Nasional Keselamatan (RUNK) Jalan, diantaranya Kementerian PPN/BAPPENAS, Kementerian Pekerjaan Umum dan Perumahan Rakyat (PUPR), Kementerian Perhubungan, Korps Lalu Lintas RI dan Kementerian Kesehatan.
Melalui IRSA, lahir program-program inovatif baru yang secara serius diterapkan oleh Pemerintah kota dan Kabupaten untuk diterapkan dalam tata kelola keselamatan jalan.
“Semangat dari program IRSA adalah memberikan dukungan kepada pemerintah Kota dan Kabupaten agar terus menerapkan pilar-pilar keselamatan jalan di lingkungan pemerintahannya sehingga tercipta keselamatan jalan yang aman dan nyaman,”lanjut Julian.
Untuk membangun kesadaran masyarakat akan road safety terlebih dengan tujuan untuk menekan angka fatalitas di jalan tentunya bukan merupakan pekerjaan jangka pendek dan hanya dikerjakan satu pihak saja.
“Ini membutuhkan keseriusan banyak pihak dan strategi jangka panjang. Untuk itulah, kami berkomitmen untuk menjalankan program ini hingga mencapai tujuan besar. Komitmen Adira Insurance dalam membangun keselamatan jalan pun juga tidak akan pernah berhenti,” paparnya.
Adira Insurance mendapat dukungan penuh dari Kementerian Perencanaan dan Pembangunan Nasional/BAPPENAS sebagai kordinator 5 pilar keselamatan jalan dalam terus menggerakkan IRSA. Sudah tiga tahun terakhir ini, hasil riset IRSA dijadikan laporan yang disampaikan oleh Kementerian PPN/BAPPENAS di kancah internasional dalam hal penerapan tata kelola keselamatan jalan.
Moreover, soy might provide beneficial properties,
similar to gut-healthy prebiotics and probiotics and isoflavones to advertise bone
health. Quinoa is stuffed with antioxidants, fiber, iron, folate and
magnesium and lysine, an important amino acid important
in sustaining good muscle well being. As with Greek yogurt, keep in mind
to skip the flavored oatmeal, as it’s typically high in added sugar.
Go for plain oats as an alternative, and check out adding dried fruit for added vitamins and a
touch of pure sweetness.
She says you want to be intentional on not only putting it on, but also maintaining it.
We all have fast-twitch and slow-twitch muscle fibers, however genetically some folks
may be predisposed to have more of 1 than the other. And fast-twitch fibers are those that you just
want for sizable muscle development. Following these guidelines ensures safe and efficient use of mass gainers.
Keep Away From mass gainers with synthetic components and excessive sugars to maintain digestive
comfort.
By stripping the burden back to 60 kilos, you are able to use strict
form, the place the one movement is through the elbow joint.
The focus here is now not on the eccentric, so your cadence will be 1 second down and 1 second up.
Your objective is to get 10 reps. When you do, rack the load and then strip off 50% of the burden (don’t neglect to exchange the collars!).
However, you’ve got nonetheless got one more set to
compete – just like the final one.
That’s why we’ve laid out this simple and efficient
meal plan that can assist you put on mass while staying lean. This is crucial because, without correct recovery, you won’t make positive aspects.
This shall be thought of a ‘push workout’ as you’re working muscle tissue
that push out. Some will select to coach triceps with chest, and
that’s okay too (chest and triceps is also a push workout).
This will allow you to put your whole power into building huge quads.
There is no clear information to determine the
sort of protein, blend of amino acids, and other vitamins that might
make the best complement.
And that boost comes from paying more consideration to other factors.
Bounce off the bed the subsequent day with excitement,
understanding that you’re going to smash your workout.
As you head out the door, your mental intensity degree must be
at about 7 out of 10. Driving to the health club,
see yourself successfully finishing your max lifts once more, and dial it up
to a 9. Then, as you emerge by way of the health club doors
you must be raring to assault the weights at a 10.
Even higher, observe a coaching program that considers your health level
and muscle restoration and keeps you on the best side of the overtraining gremlin. It doesn’t allow you to overlook
that you simply skipped leg day or the half-hearted effort you put into your last workout.
However a exercise log removes a lot of the guesswork and simplifies
the complete course of. A exercise log helps in more methods than maintaining track
of your reps and units and the way heavy weights you’re lifting.
The health club isn’t the only choice when it comes to
energy training. Whether you’re tight on funds or choose the privateness
of your individual home, you will get lean just by using your body weight.
Maintain reading to find out about why muscle matters and how
to construct strength training into your workouts to match your objectives.
Nonetheless, resistance training may be an efficient method to slow this course of.
Eating for muscle achieve requires sufficient protein and calorie intakes to drive
development. Avoid consuming greater than 300–500 further energy
per day to reduce gains in physique fats. Bulking durations discuss
with coaching phases throughout which you eat extra calories than you burn to assist muscle progress.
On the other hand, cutting refers to a period of proscribing calories to scale back
body fat, all whereas eating and coaching sufficient to avoid losing muscle.
Additionally, all animal proteins are additionally full proteins, supplying all the essential amino acids needed at once, and lots of plant proteins
are thought-about incomplete or lacking in key amino acids.
What we will study from this research, is that spreading out your protein intake all through the day, and timing it
around training wants, is most likely going an effective method to supporting more
MPS. And if you are only eating a couple of occasions a day
or much less, you may be limiting yourself.
Pre and post-workout nutrition is dependent on when you are training.
• Use as a recovery post-training drink and/or complement with or between meals or as directed by your healthcare practitioner
or health advisor. NPL Hyper Gain is a mega calorie mass gainer for exhausting
gainers wanting to increase size and weight.
As a beginner, you wish to acclimate to any new supplements to know what your physique requires.
This mass gainer is certainly one of the highest protein content material and has a survey of consumers who typically like the style.
Concerning your protein intake, you need to eat 1.6 grams per kilogram of body weight (g/kg) at an absolute minimum.
Nonetheless, consuming as much as 2.2g/kg, and even higher,
could presumably be helpful. Prepare to maximise your features with our unique 12-week hypertrophy training program.
Nevertheless, if you’re on a gradual weight acquire programme,
it’ll still provides a significant enhance to your every day calorie intake regardless.
Containing a 746 energy per 200g serving, that is Protein Works’ ‘Excessive’ mass gainer, that means it’s best suited to anyone seeking to considerably
increase their daily calories. For a decrease calorie vegan different, go for their common vegan mass gainer.
Perfect for gradually and conveniently constructing mass, this
weight gainer packs 520 kcal per 135g serving, 66g of carbohydrates sourced from extremely fantastic Scottish
oats, and 8.9g of fats. The Serious Mass Powder from
Optimum Nutrition lives as much as its name.
Additionally, I highly advocate giving this text a
learn next to learn about a brand new training technique
that you must start making use of to all your
workouts to build muscle even faster.
This article will offer you tips about the best occasions to consume mass gainers,
advocate applicable dosages, and supply methods to get the most out of your supplement while avoiding widespread mistakes.
A mass gainer is a specialized dietary supplement designed
particularly for individuals struggling to gain weight and build muscle
mass. Unlike commonplace protein powders, mass gainers
deliver a strategic mixture of macronutrients and specialized compounds to create the optimal setting for
muscle growth. To assist muscle progress and weight gain, it’s essential to
assume about your day by day caloric needs when selecting a mass
gainer. Deciding On mass gainers with high-quality protein sources,
similar to whey or casein, is crucial for efficient muscle gain. Look for products that offer a excessive protein content material
with varied forms of protein in each serving. The advanced carbohydrates in mass gainers supply
sustained vitality, improving endurance throughout workouts.
So despite the very fact that you’re lightening the load throughout
each drop set, they’re already exhausted from your previous set to the purpose that
each extra rep it does is now far simpler for progress.
The first few reps you do contribute little
or no to muscle growth. It’s solely throughout
the previous couple of reps, when the muscles are being pushed to their absolute limit, that
the most development happens.
Have this system personalized to your private
needs with certainly one of our professional… This providing from Optimum Nutrition is a excessive protein,
low calorie formula that provides a balanced amount of carbs,
nutritional vitamins, and minerals to help with post-workout restoration. The company states that folks
can also take it as a high protein snack between meals. Sweet Vanilla was, as marketed, very candy, however at times, can be overbearing if the shake is taken early
within the morning.
Maintain a set of dumbbells together with your arms hanging straight
down and your palms going through ahead. With your shoulders back and
your arms locked at a 90-degree angle to the floor, curl the dumbbells towards
your shoulders. Squeeze your biceps hard on the
prime of the curl, slowly transferring them again to the start place.
With a dumbbell held tightly in every hand, cheat the weights, like you may
be doing a clean, after which move the weights to the highest
position of a curl.
Not that you just need to rush by way of your exercises, but you need to
have the same intensity degree as a sprinter. Your mindset on this workout schedule should be to get in, blast your muscles like hell after which get out.
If you’ve a set objective of someone’s physique
you would like to emulate, put a poster of them on your wall, set your phone background to them, or
before you prepare, watch movies of them lifting
weights.
High carb days may also be used to replenish muscle
glycogen shops – leading to improved efficiency
and decreased muscle breakdown (70,71). Your protein wants are most closely related to how much lean mass you have and the way a lot you use your muscles.
Protein isn’t just for constructing mass; it additionally helps preserve current muscle,
so the more muscle you’ve and the extra you put wear and tear on them, the more protein you need.
If you are lean from the beginning, you could
be more prone to placed on muscle than those who are much
less lean. Additionally, when you have extra body fat, to start with, it might be
value beginning with a cut to lose some physique fats earlier than excited about happening any bulking diet.
In one study, coaching as soon as a week was enough in supporting muscle development (40).
So if you’re curling 80 pounds, but you’re utilizing momentum, your thighs and your again to get the burden up, your goal muscle isn’t
going to be impressed. This will hold the tension on the pecs
throughout the entire movement. Maintaining your rest time
to a minute will be positive that your overall intensity
for this train ramps up like a staircase impact.
That must be your 10 reps max, so that you can’t do an eleventh rep without your type breaking down.
Monitor your progress, stay affected person, and most significantly, benefit from
the course of. Overall, with good diet and constant coaching, 2020 research has found that zero.5–2 kilos (0.25–0.9 kg) of muscle growth per
month is a good benchmark for maximal potential muscle development in adult males.
Gaining critical muscle takes many months and years of
weight training and correct consuming. Muscle achieve charges differ by individual, even when following the same program.
‘Principally the alternative of what you’d advise for weight loss,’ provides Lennon. Like keeping a constructive
mindset, setting targets is like having a roadmap to Gainsville.
Goals provide you with direction; each achievement on the method in which is type of
a checkpoint, keeping you on monitor. First off, consider using correct kind as
your insurance coverage. Strength training is a very protected type of exercise, however sloppy type can nonetheless lead to
strains, sprains, or even more extreme accidents. In addition,
your exercise log allows you to rejoice these small wins –
like adding five extra pounds to your raise or
squeezing out an additional rep. These victories add up and maintain you hungry for more.
It can even help enhance mobility, ROM, improve muscle health
and scale back the risk of harm. Whereas the mechanism is not well
understood, some analysis suggests that creatine supplementation may result in will increase muscular
power and muscle fiber size (80). Basically, consuming extra carbs around the time you raise and fewer carbs if you’re at
relaxation.
References:
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