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Education

Staying Fit with Vicky : HOW TO GET RID OF INNER THIGH FAT

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INNER
PART 4 of 6: Inner Thigh Squeeze.

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1) CHOOSE AN EXERCISE BALL. Exercise balls come in various sizes, so you should choose one that feels comfortable for you.
• As a general guideline, someone between the
heights of 5’1″ (155 cm) and 5’7″ (170 cm) should choose a 55-cm ball.
• Someone between the heights of 5’8″ (173 cm) and 6’1″ (185 cm) should try a 65-cm (25 in)
ball
• Someone 6’2″ (188 cm) or taller might do best with a 75-cm ball.
• Slightly deflate the ball if you are just starting out to make it easier to use. As you get stronger, inflate the ball more.

2) LIE FLAT ON THE FLOOR. Hold your exercise ball between your thighs.
• Your legs should be slightly lifted in the air. Do not keep them flat on the ground.

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3) SQUEEZE THE BALL SLIGHTLY.
Apply just enough pressure to hold the ball in place but do not use all of your strength yet.

4) SQUEEZE THE BALL TIGHTLY. Slowly squeeze the ball as much as you can, using your inner thigh muscles.
• If necessary, place your hands. palm-side-down on the floor for support.
• Continue to keep your legs raised.

5) REST AND REPEAT AS DESIRED.
Squeeze the ball 5 to 15 times, depending on your current leg
strength. Rest and continue until your muscles begin to feel tired.

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PART 5 of 6: Squat Lifts.

1) USE A RESISTANCE BAND. While squat lifts can be done without the use of a resistance band, they are more effective when a resistance band is used.
• Squat lifts work the inner thigh and improve both stability and balance.
• If you do not have a resistance band, use ankle weights to at least increase the amount of work performed by your thigh muscles. The
motions are still the same, even without the use of a resistance band.

2) PLACE ONE END OF THE RESISTANCE BAND
AROUND YOUR LEFT ANKLE. The other end should be attached to a sturdy, still object like a heavy desk or piece of furniture.
• The portion around your ankle should only be loosely tense. Your legs should be slightly apart.
• Place your hands on your hips as you perform this exercise.

3) STEP OUT WITH YOUR RIGHT LEG.
The knee of your right leg should be slightly bent into a
squat.
• Your left leg should be extended out and to the side.

4) LIFT OUT YOUR LEFT FOOT. Gradually straighten your right leg as you shift your left foot out and in front of your right leg.
• Your left foot should be off the ground and your thighs should cross.
• Your weight should shift over your right foot.

5) REST AND REPEAT.
Return your legs to your original starting position and repeat the movement 8 times with your left leg and 8 times
with your right.
• Each set should have a total of 16 repetitions.
• Work yourself up to performing three sets during each round of exercise.

PART 6 of 6: side lying Hip Adduction.

1) LIE DOWN FLAT ON YOUR SIDE.
Your legs should be straight out with one foot stacked on top of
the other.
• This exercise targets the adductors, a muscle
group that extends from your pubic bone to your femur along the inside portion of your
legs.
• If necessary, bend your bottom arm and place it under your head for support. Rest the other arm at your side, letting your hand fall on your upper hip.
• Your hips and shoulders should be perpendicular to the floor and your head should be aligned straight with your spine.
• Support your spine by tensing your abdominal muscles.

2) BRING YOUR LOWER LEG FORWARD.
It should lie in front of your upper leg.
• Both legs should still be straight, but the foot
of the upper leg should be brought down to the floor so that both feet are resting on the floor.

3) RAISE YOUR LOWER LEG OFF THE FLOOR.
Breathe out and gently lift your lower leg so that it rises above the foot of the upper leg.
• Both knees and feet should remain straight and facing forward.
• Do not roll your hips forward or backward.
• Raise your leg just until you feel your hips begin to tilt. Your waist should collapse into the floor.
• Stop sooner if you feel tension in your lower back muscles.

4) REST AND REPEAT.
Breathe in and slowly return your legs to the starting position, with
both lying straight out and one leg resting on top of the other.
• Gradually roll over so that you are resting on your other side. Repeat the exercise, stretching your other leg, to finish one set.
•Repeat the set several times until you feel your muscles begin to tire.

TIPS.
* Skating is another exercise that can tone your inner
thighs. In-line skating requires an especially vast
amount of inner thigh strength, but standard roller
skating and ice skating can be helpful, as well.

* Do not panic if your thighs touch; it’s actually normal and natural even for men. Unless you’re standing with your legs apart or wearing special pants to keep things together, do not fret. Keep a realistic body image in mind while you are
exercising; that way you don’t get discouraged.
Remember, magazines often project an unrealistic body image so keep in mind even the models get photoshopped and air brushed to death by the
magazine to give them that unrealistic characteristic. Don’t base how you want to look off
of that; it tends to lead to discouragement and throwing your hands up in the air.

THINGS YOU’LL NEED:
– Exercise mat
– Exercise ball
– Resistance band
– Ankle weight

 

4- Maintaining a healthy Lifestyle

Think you’re leading a healthy lifestyle? Oh, you’ve heard this one before? It’s still true. Shedding bad habits and adopting healthier ones creates an abundance of benefits – not just for you, but for the people who love you and want you to stick around a long time. Aside from occasionally veering off the path, most of us think we do a fair job of maintaining our health with good (or at least OK) eating habits and physical activity whenever we manage to fit it in. But is that enough to be considered “healthy?”

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Education

JUST IN: Government Shuts Down Lead British School Over Student’s Bully (VIDEO)

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JUST IN: Government Shuts Down Lead British School Over Student’s Bully (VIDEO)

JUST IN: Government Shuts Down Lead British School Over Student’s Bully (VIDEO)

 

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Sahara Weekly Reports That The Federal Government has reportedly shut down Lead British School following the bully of a student named Namitira in the Abuja-based institution.

 

 

 

JUST IN: Government Shuts Down Lead British School Over Student’s Bully (VIDEO)

 

 

 

 

Two videos showing the student reportedly named Namtira being manhandled went viral on social media on Tuesday.

 

 

 

 

 

 

 

In one of the videos, the victim was seen being slapped repeatedly by another female student while asking “Who broke my heart?”

 

 

 

 

 

 

 

In another video, the victim was seen sitting next to a male classmate who was heard saying “I spoilt her relationship”.

 

 

 

 

 

 

 

Furthermore, the minister of women affairs has visited the school to address the situation. In a follow up video recorded this morning, the culprit was seen being slapped by a woman who is said to be the victim’s aunty.

 

 

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NAUB: MR PRESIDENT, WHO ARE THOSE PLANNING TO KILL THE ONLY FEDERAL UNIVERSITY THAT DOES NOT GO ON STRIKE? By Femi Oyewale

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Why the merger of NAUB with NDA cannot work, the hard facts to consider'

NAUB: MR PRESIDENT, WHO ARE THOSE PLANNING TO KILL THE ONLY FEDERAL UNIVERSITY THAT DOES NOT GO ON STRIKE? By Femi Oyewale

 

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Sahara Weekly Reveals That Higher education in Nigeria, quite frankly, is facing immense challenges including but not limited to poor infrastructure, unrealistic academic calendars resulting in extra years against stipulated durations, lack of teaching equipment, social menace, poor funding, amongst others.

 

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NAUB: MR PRESIDENT, WHO ARE THOSE PLANNING TO KILL THE ONLY FEDERAL UNIVERSITY THAT DOES NOT GO ON STRIKE? By Femi Oyewale

 

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Interestingly, Nigerian Army University, Biu (NAUB) is quite unique from other federal universities in the sense that since inception, there has not been any issue of strike, cultism, protest, or anti-social conduct.

 

Rather, the university is reputed for its excellent condition of learning environment.

 

This was aptly covered by the Governor of Borno State, H.E Professor Babagana Umara Zulum through his deputy during the maiden edition of the convocation ceremony of NAUB on Saturday, October 28th, 2023 at the University’s main campus ( note not temporary campus within five years of existence) in Biu, Borno State.

 

 

The Borno State governor said he was physically present at the groundbreaking ceremony of the foundation laying stone of NAUB five years ago, and he is impressed by what he has seen adding that it must take military precision and focus to put in a full-fledged and functional university on a barren land in such a short period.

 

 

The Governor further thanked the Federal Government, the Nigerian Army, the traditional rulers, scholars and academics philanthropist, industrialists, associates and men and women of goodwill from within and outside Borno State for the selfless service of gradually re-modelling the future of Borno State in particular and Nigeria in general and for putting Borno State on the path of further greatness through the Nigerian Army university, Biu.

 

Why then do we plan to abort such a great independent institution of learning known as a barrier breaker and line crosser by merging it with NDA whose missions and visions are not in tandem with each other .

 

Why cut short the dreams of such noble ideas via politics?

 

Are there those who do not want a stable educational system in Nigeria?

Are there external forces or their agents at home trying to destroy a good foundation for a stable educational system in Nigeria?

 

Is NAUB in competition with the private universities?

Are there big shots who benefit from a chaotic educational system in Nigeria?

 

Are there some subterranean forces working within the system to achieve the Boko Haram objective that “education is sin”?

The words of Governor Zulum rings a wise bell when he said that Boko Haram insurgents have achieved their objectives if the university is scrapped.

“Therefore, we appeal to Mr. President to look into this issue so that the Army University Biu would remain a university… because of the importance of education in this part of the country, where Boko Haram is saying that education is forbidden. And I think that by allowing this Army university to be scrapped, they might have achieved one or two of their objectives,” he said.

 

The governor noted that, for over a decade, Borno State has been facing a serious crisis that has denied many children access to education.

“Therefore, this university is very important to not only the people of Borno State but our neighbouring states,” he said.

 

Look at the Western countries that started with military polytechnics that propelled revolution in military equipment development.

 

Many of these developed countries collaborated jointly through civil-military research.

The Swedish Defence University established like NAUB is Sweden’s leading resource in, and first choice for, education, training and research in the management of crisis, war and periods of tension in the leadership of both civil and military agencies. The Swedish Defence University is an accredited institution for academic education for military and civilian students and researchers where different experiences, approaches, and traditions come together. It has become a hub for both national and international students.

 

It might shock you to know that American Military University (AMU) and American Public University (APU). APUS is wholly owned by American Public Education, Inc., a publicly traded private-sector corporation that offers associates, bachelors, masters, and doctoral degrees, in addition to dual degrees, certificate programs and learning tracks.

 

During my NYSC, I served in the Nigerian Army School of Education (NASE), Ilorin, which is a renowned military institution focused on providing high-quality education and training for Nigerian Army personnel and civilians. So why the proposed merger of NAUB?

 

Interestingly, the Nigerian Army University Biu provides such a platform for the Nigerian military towards technological innovation, research, and development in varied fields for national defence and security breakthroughs like many modern nations. In fact, instead of downgrading the Nigerian Army University, many more Army universities should be established in Nigeria. That is the way out for a caricature type of educational system that has failed to have stability over the years.

 

Who is not interested in seeing that a federal university graduates its students within the regular course time frame?

 

Must programmes of all federal universities be easily disrupted. A course of 4 or 5 years ends up taking over 6 to 7 years to complete. The worst part is that many universities end up in a crash programme to be able to cover up for the lost times. The terrible damage to these universities’ products is the very low standard of graduates.

 

Who wants the Nigerian educational system to collapse completely? These are rhetorical questions the amiable president of the Federal Republic of Nigeria and all stakeholders should ask those proposing the merger to answer us publicly, else should let the matter die forever in the abyss of hasty decision.

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Edo State University Uzairue Matriculates 1,245 Students By Elvis Omoregie

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Edo State University Uzairue Matriculates 1,245 Students By Elvis Omoregie

Edo State University Uzairue Matriculates 1,245 Students

By Elvis Omoregie

 

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The Edo State University, Uzairue have matriculated 1,245 students who met the condition for admission criteria for the 2023/2024 academic session.

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Edo State University Uzairue Matriculates 1,245 Students

By Elvis Omoregie

 

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Speaking during the 9th matriculation ceremony of the institution at Iyamho, Etsako West Local Government of Edo state, the institution’s Vice Chancellor, Engr. Prof Emmanuel Aluyor, charged the newly admitted students to adhere to the university’s regulations and contribute responsibly to the institution.

“Dear Matriculants, approach your studies with dedication and make full use of the state-of-the-art technological equipment and ICT facilities available for your academic advancement. Embark on a studious academic journey, making the serene environment of Edo State University Uzairue your conducive home for success.’

He said the University, in partnership with the Edo State Government, is devoted to consistently providing world class teaching and research facilities.

sharing the remarkable progress the institution has achieved over the past eight years, said its humble beginnings with three Faculties and Eight programs, Edo State University Uzairue has grown to encompass nine faculties with over 30 undergraduate programmes”.

He added that all the programmes offered at the institution have been accredited and approved by the National Universities Commission (NUC) and other the relevant professional bodies.

Aluyor said the College of Post Graduate Studies of the institution stands out for its successful programs, encompassing PGD, Masters, MBA, MPA, Mphil, and Ph.D. across different Faculties.

“Having graduated five sets of students, our accreditation processes have consistently yielded impressive grades, With the lowest recorded score being 78.5 per cent’

He explained that through collaborative partnerships with international Universities such as Worcester State University (USA) and the University of Sunderland (UK), students benefit from valuable opportunities to engage in exchange programs.

“The establishment of the institution Teaching Hospital with the support of the State Government, marks a significant stride, enhancing our facilities for medical students’ training.

Aluyor noted that the institution runs an uninterrupted academic calendar leading to its recognition as the best University in the South-South geo-political zone, 2nd Best State University in the country and 10th Best University in Nigeria by the National University Commission (NUC) System Ranking 2022.

“Edo State University is the 1st in West Africa to adopt the CANVAS Learning Management System, used by over 70 percent of ivy League Universities globally”.

He added ” it is the first to acquire the Anatomy table and low and high fidelity Manikins (Simman 3g), which enables the simulation of different scenarios for the training of Medical and Nursing Students”.

He said the institution placed on discipline and adherence to the approved academic calendar, with a commitment to addressing any instances of errant behavior.

Prof Aluyor however called on well meaning individuals and corporate organisations to generously contribute prizes for students of the institution who demonstrate excellence in their respective fields.

In his goodwill message, a member of the Edo State House of Assembly Hon. Inegbebor O. Eugene advised the students to be serious with their academic pursuit and make their parents proud by graduating with good grades

“The university is not a place to come to waste your time but to improve yourself, it is not all about getting the certificate but about going through the university and allowing the institution to go through you”.

He advised the students not to disappoint their parents by focusing on their studies and making the best use of the opportunity to graduate with good grades.

Hon. Inegbebor further stated that he will discuss with the Hon speaker, RT. Hon Blessing Agbebaku to see how Edo State House could institute a prize for the best graduating student in the university.

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