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PUCUKMERA.ID –Di dunia ini rasanya tidak ada tempat aman bagi seorang perempuan.
Saya selalu miris, ketika sedang berselancar di internet. Ketika mencari tulisan ataupun berita perihal perempuan, yang paling banyak muncul adalah berita tentang kekerasan yang dialaminya. Mulai dari kekerasan fisik dan verbal, seksual, hingga pembunuhan. Bulu kuduk saya selalu merinding meski hanya membaca judulnya saja. Padahal, perempuan adalah mahluk ciptaan Tuhan yang harus dilindungi dan diperlakukan dengan lembut. Memang, kekerasan tidak memandang gender, tak jarang juga laki-laki mendapatkan perlakuan serupa. Tapi, jika kita lihat, mengapa perempuan rentan mendapatkan kekerasan?
Akar dari permasalahan tersebut adalah budaya patriarki yang masih melekat pada masyarakat. Anggapan bahwa laki-laki lebih berkuasa dibanding perempuan, memunculkan stigma bahwa laki-laki bisa melakukan apa saja yang mereka sukai dan menguasai perempuan. Padahal, dalam agama Islam, perempuan dan laki-laki memiliki derajat yang setara. Artinya, tidak ada siapa yang menguasai siapa, siapa yang lebih tinggi, semuanya sama saja.
Selain itu, budaya ‘istri harus patuh kepada suami’ sering disalahartikan. Sekalinya istri memberontak ketika mendapatkan kekerasan, maka suami akan semakin geram dan membentaknya, bahkan melabeli istri mereka dengan tidak patuh kepada suami. Masa ketika diperlakukan tidak adil, kita sebagai perempuan harus tetap manut dan diam saja? Sudah gak waras!
Mengapa Kekerasan Bisa Terjadi?
Setiap akibat, pasti ada penyebab, begitupun dengan kekerasan. Terdapat faktor-faktor yang mempengaruhi, mengapa kekerasan masih bisa terjadi, bahkan di zaman modern sekarang.
Biasanya, dalam rumah tangga, kekerasan kerap terjadi karena faktor ekonomi dan pendidikan. Begini kira-kira gambarannya. Si suami adalah pengangguran malas yang tak pernah mencari kerja, sedangkan istri memiliki keterbatasan dalam mencari pekerjaan. Akhirnya, karena kebutuhan sehari-hari tidak terpenuhi, si istri ngambek ke suami, “Kau kira anak-istri bisa diberi makan angin kosong!” Emosi sang suami meluap, terjadilah kekerasan yang terus menerus dilakukan. Mana kala si suami sedang penat pikiran, istri terbiasa jadi sasaran empuk.
Hal ini juga sejalan dengan kurangnya kesadaran perempuan bahwa: sekali pelaku kekerasan, selamanya pelaku kekerasan! Perempuan yang penuh stok sabar, biasanya selalu berdalih, “Saya yakin, suami saya hanya emosi sesaat makanya dia berani main tangan,”
Padahal, itu adalah red flags loh, sist. Main tangan bukan hal ‘sepele’, malah hal kecil yang bisa mengakibatkan hal besar lainnya.
Kekerasan dalam hubungan atau abusive relationship merupakan hubungan yang dijalani dengan ketakutan dan rasa tidak aman. Pelaku kekerasan biasanya memiliki rasa sosial yang kurang baik Sehingga untuk mendapatkan nilai itu, ia mendominasi dan mengontrol pasangannya. Yang menjadi pangkal masalah di sini adalah kekhawatiran. Pelaku tidak mau terlihat lemah atau takut, sehingga memilih untuk mempetahankan rasa kontrol. Dengan memiliki rasa kontrol, pelaku memiliki nilai yang sebelumnya hilang itu.
Korban yang Kena, Korban Pula yang Salah
‘Sudah jatuh, tertimpa tangga’ bisa menjadi istilah bagi para korban yang berani berbicara. Suatu waktu, saya pernah membaca thread di Twitter perihal seorang perempuan yang mendapatkan pelecehan seksual. Lalu, saya kaget waktu membuka isi balasan dari tweet tersebut. Meski ucapan berbelas kasihan dan semangat bermunculan, tetapi komentar negatif tetap tak bisa dihilangkan. Masih banyak masyarakat yang melontarkan cibiran, “Salah kamu sih, pakai baju seksi,” “Salah kamu sih, keluar malam sendiri.” dan komentar-komentar pedas lainnya yang menunjukkan kalau korban yang salah! Kebayang enggak, bagaimana mental si korban, sudah menjadi korban malah disalahkan.
Jadi, enggak heran juga sih, kenapa lebih banyak yang memilih untuk diam daripada melapor. Wong mulut netizen susah buat disumpel. Bukannya memberi dukungan, malah ramai-ramai menghujat. Duh, mental semakin turun, dong!
Maraknya kekerasan kepada perempuan ini juga bukankah menjadi sebuah tanda bahwa kurangnya perhatian penegak hukum pada satu masalah serius tetapi kerap kali dianggap hal kecil? Tak jarang, korban kekerasan merasa ‘malas’ untuk melaporkan kejahatan yang mereka alami karena akan dianggap lebay, bahkan yang paling bahaya adalah sebagai aib.
Stigma “sama-sama mau” atau “sama-sama menikmati” kerap kali terlontarkan kepada mereka yang menjadi korban. Dianggap lemah karena tidak bisa melawan, padahal siapa yang bisa menggertak ketika sedang ketakutan? Para korban juga enggan melaporkan kasusnya karena kerap tidak mendapatkan keadilan. Kepercayaan para korban terhadap penegak hukum telah hilang.
Tak jarang, ketika mereka melapor untuk mendapatkan kekerasan, mereka malah diminta mediasi dan rujuk daripada diusut sampai tuntas. Inilah pentingnya perempuan bisa melek hukum, agar ketika mendapat ketidakadilan. Perempuan bisa tetap menuntut dan memperjuangkan haknya. Jangan tinggal diam dan pasrah saja.
Rasanya, di dunia ini tidak ada tempat yang aman bagi perempuan, bahkan di rumahnya sekali pun. Kejahatan selalu bisa dilakukan bila si pelaku merasa memiliki kesempatan. Kalau tidak ada yang bisa kita andalkan agar selalu merasa ‘aman’ di manapun, yang bisa kita andalkan pada akhirnya adalah diri kita sendiri. Selalu jaga diri sendiri ya, sist. Kita tidak tahu, siapa dan kapan kejahatan terjadi!
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4 Comments
binance
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Leopoldo
Training a muscle group from all angles might sound
like a fantastic concept (and it’s to a certain degree).
But at the beginner and intermediate stage it’s a degree of precision that is past what you want.
And you presumably can nonetheless get the desired impact with good exercise selection. Now some brilliant spark will in all probability wish to go even additional than this and message me to say there’s 6,
7, or perhaps even eight main muscle groups. Adjustments may be made primarily
based on particular person targets and restoration rates. This method ensures that muscular tissues working collectively are skilled together,
promoting balanced development.
Compound movements ought to kind the foundation of your exercises.
These workout routines interact multiple
muscle teams and permit for higher general energy features.
The second coaching session of StrengthLog’s Push Pull Workout Routine is your first pull day
exercise. In contrast to the first push exercise, you’ll be using lighter weight,
more reps, and some isolation work in this hypertrophy-focused session. For one, it’s difficult
to take care of peak power levels all through numerous exercises.
As An Alternative of pausing to recuperate between sets, you transition smoothly between exercises, successfully cutting
downtime and maximizing your session. By strategically pairing complementary
or opposing muscle groups, it can save you time, enhance balance, and scale back the danger of overtraining while tailoring workouts to your objectives.
You do need to have the ability to hit the fitness center five to six times per week so
as to work this break up properly. It’s a good
idea to provide yourself a two-day break between energy coaching workouts to keep away from
overtraining. One key issue when deciding on which muscles to group collectively is restoration, which is vital
for muscular tissues. Some research suggests
it may take forty eight hours on your muscular tissues to completely recuperate after resistance training.
In this article, we’re going to discuss muscle group training combos.
Or, in other words, which muscles you must practice together and people you need to work individually.
That is, all of these strikes are hardest when your chest is stretched out, like on the
backside of a push-up or chest fly, and best when the arms are collectively.
“They’re mainly the same exercise in terms of how they load your pecs.” Equally, pairing back and biceps
leverages their pulling mechanics, enabling you to increase resistance during pull-ups or rows.
We work out these muscle teams the toughest, and every of them requires much more power from us than any of the remaining smaller muscle groups like our
arms, shoulders, & abs. For occasion, Monday – Wednesday – Friday are exercise days the place all
7 major muscle tissue are lightly engaged; the opposite four days are off days.
As I famous, a sort of causes is that you’re working every main muscle group a few occasions every week.
Think of all of the alternative ways you can challenge your muscular tissues.
You could use free weights or a resistance band or two,
or you can merely use your own body weight.
Level being, a 6 day break up must be saved for extra superior
lifters who actually know tips on how to optimize their coaching and restoration. Jeff Cavaliere is a Bodily Therapist, Power Coach and creator of the
ATHLEAN-X Coaching Programs and ATHLEAN-Rx Supplements. His programs produce “next level” achievements in muscle measurement,
power and efficiency for skilled athletes and anybody seeking to construct a muscular athletic physique.
When it comes to full body workouts with dumbbells, there are a selection of
exercises you’ll find a way to include. The carry motion sample is a good way to add useful strength and stability to
your full physique workout routine. It has multiple benefits such as increasing grip energy, core stability, and
total conditioning. Since you could have 4 training
days every week, there are several ways to go about
breaking up your weekly routine.
The Bulgarian cut up squat is a fantastic addition to conventional barbell squats.
The primary good thing about working one leg at a time is
finding and targeting any weak point. A long-term dedication to unilateral workouts like the split squat helps fix
strength imbalances and makes you a greater lifter. You begin with a strength-focused push workout, then alternate between pull days and push days.
Bear In Mind, some workouts goal multiple muscle teams instead of one
or two. These allow you to focus on balanced training as a substitute
of adding quite a few exercises to your routine.
This permits you to really hone in on a muscle group each workout to maximize the depth.
Upper and lower body splits are nice to permit for extra muscle
hypertrophy, volume, and recovery. It Is a easy training framework, that may make things easy in addition to effective.
Pull workouts involve a majority of muscles in the
posterior chain and the again of the physique, with exception to the triceps.
Muscle Tissue concerned in pull workouts are the
back, rear delts, biceps, and lats, and include exercises such as the lat pull down, deadlifts, rows, shoulder shrugs and glutes, and hamstrings.
Isolated movements, or coaching, refers to contracting and stimulating only one muscle group at a time.
In Accordance to science, muscles grow the most
when they’re stimulated every 48 hours.
You just should be positive to’re squeezing your muscles exhausting and progressing
the burden over time. Muscle Tissue grow and repair throughout relaxation periods, not whereas training.
Subsequently, it’s important to provide every muscle group ample time to recuperate before targeting it once more.
Since many chest workouts involve secondary activation of the triceps, combining these two muscle teams permits for a comprehensive upper-body workout.
Combining legs and shoulders in your workout routine delivers
an intensive strategy to building strength and stability.
This mixture not only targets main muscle groups but also fosters practical movement patterns
that improve your overall athletic performance. Begin your session with pull
up variations, like wide grip or chin ups, to have interaction your
again muscular tissues while additionally activating your biceps.
These compound actions not only construct strength but additionally enhance your grip, paving the way for extra intense exercises.
For added depth, consider incorporating weighted pull-ups or resistance bands.
For instance, let’s think about the model of the Push
– Pull+Legs workout cut up I’m sharing here.
But bear in mind what I talked about concerning the popular routine spreading a quantity of
muscle groups throughout several (5 or 6) days’ value proving its worth too.
As you saw above with the push/pull muscle grouping, you can mix
the higher and lower muscle groupings with other variables.
You’re nonetheless working quite a couple of major muscle teams
in a single exercise, which may be fatiguing for the accent actions added onto the top.
There are a few different kinds of training that group certain muscle teams collectively,
depending on coaching intensity and frequency.
Here are some workout routines you’ll find a way to carry out to focus on each muscle
group.
Movements like shoulder presses, lateral raises, and push-ups assure
you have interaction all areas of your shoulders.
For your arms, contemplate bicep curls, tricep dips,
and skull crushers. These workouts not only sculpt your arms but additionally promote better
performance in other exercises. So you could have three days a week to train; what workout break up are you going to use?
Choosing the best coaching break up in your targets is crucial to
optimizing your time within the health club by making the most progress with out shedding any time.
In this article, we’ll go over one of the best coaching splits to take benefit
of out of your three days in the fitness center.
It can also be useful and has been confirmed to be beneficial by way of
research research that by activating the opposing muscle (agonist/antagonist), you full more practical exercises.
You’ll have the ability to choose and prioritise one big motion sample every session earlier than hitting the others.
For occasion, you may pick one heavy compound raise for every body half and spread them throughout the week, then hit the other physique parts with barely lower depth actions on the opposite days.
For example, on Monday you might hit heavy squats, followed by average
chest and back movements and lightweight hinging actions.
Then, on Tuesday, you’ll go heavy on the chest, with reasonable back and hinging actions and a light-weight set of legs to finish.
This type of prioritising permits you to unfold you whole quantity
over the week, however nonetheless hit each physique part exhausting as soon as per week.
With rest days interspersed between just three exercises per week, you possibly can maximize the depth every time you hit
the weights. This makes it a highly effective method for
building muscle and energy…As the old saying goes “sometimes less is extra.”
It also helps improve posture and stability in your shoulder
joint. To maximally target your mid- and higher back,
avoid swinging or utilizing too much momentum to get the barbell up.
Doing so shifts the work to your lower back and hip extensors, and you’ve already lined those muscle tissue with different workouts.
Lastly, understanding muscle groups collectively additionally helps to improve
coordination between totally different muscle teams which is essential for overall energy and efficiency.
Strengthening your core/abdominal muscular tissues can convey a couple of plethora of benefits.
The anatomy of core/abdominal muscular tissues consists of the rectus abdominis, internal and
external obliques, transverse abdominis,
quadratus lumborum, and erector spinae.
This technique keeps your arms beneath fixed pressure, which is essential
for development. Remember to frequently reassess your pairings as your progress and priorities
evolve. Pairing these muscle teams permits you to
capitalize on their overlapping functions, streamlining your workout whereas maximizing muscle engagement.
But then you definitely step back and realise that though you realize exactly how to train each muscle, you don’t know when, how often, and what muscle teams to train together on the same day.
What’s extra, simply because you are doing body weight workout routines doesn’t mean you’ll be doing more complete workout routines per workout, but you could need to do more volume (reps and sets).
Maintain your workouts to 5-8 workouts and up the intensity so each
train and set is challenging enough to build muscle and strength.
There are a lot of people on the market who’re underneath the impression that the
more time spent within the fitness center the higher.
A secondary way to design a exercise training split,
is by pairing muscle groups by movement or force. This sort of resistance coaching
pairing known as a push pull program, or push pull, legs program.
Pairing chest and tricep workout routines in a exercise
is an acceptable combination that maximises effectivity.
The three pillars of restoration are nutrition, hydrations, and sleep.
Now that you’ve got got a good idea of what you’re
doing, let’s go over the precise workout. Tightening your core begins with mastering
exercise and vitamin basics. You can put together for the most
popular fitness occasion just about anywhere. Use a palms-up grip to carry the bar round
shoulder-width, no wider. Pull the bar down to your nipple area and hold it
there for a brief pause to maximize the stress in your biceps.
If you’re doing a 6 day cut up that has you coaching every muscle group two or 3 times per
week, the principle benefit could be maximizing the frequency
of hitting every muscle. Research show coaching each muscle group twice every week
is best for hypertrophy. While it is crucial to determine
efficient muscle group pairings, equally essential is knowing the importance of rest and restoration.
When you’re only training 3-4 days a week or full-body or upper/lower
splits, you often can’t do four or 5 workout routines for each muscle group—not until you’ve
all day to spend in the health club, anyway. However following a five-day break up lets you mix several workout routines
to blast your target muscle groups from quite so
much of angles. Your push actions are exercises
just like the bench press, squats, and leg press.
These actions contain your pushing muscles (chest, triceps, and quadriceps).
Experts say specializing in sure muscle groups
is finest for strength and restoration.
Place your ab coaching at the beginning of your workout
if abs are top priority. The calves consist of the gastrocnemius
and the soleus muscles. The gastroc will get worked by standing calf raises, and the soleus bears the brunt
of the load throughout seated raises. “Optimal calf improvement requires bent-knee and straight-knee positions for maximal progress,” says Brad Schoenfeld,
creator of The M.A.X. Muscle Plan. You ought to be consuming about half your body weight in ounces of water.
So, when you weight 200lbs, you need one hundred ounces of water per day (or 3
liters).
Did you realize you possibly can amplify the advantages of exercising if you realize which muscle teams are finest to work out together?
Combining particular muscle teams contributes to improved efficiency and balanced muscle development.
Exercising various physique parts on separate days offers your muscular tissues with further recovery time between classes, decreasing the danger of overtraining.
We spoke to our professional, Ishaan Arora, Karnal-Based Physique Constructing India Certified Health Coach, who listed
ideal muscle groups that you must work out collectively.
This sort of routine allows you to hit all main muscle teams more frequently and stimulate extra frequent protein synthesis, which goes to be great for constructing muscles.
Though a full physique workout plan
is most ideal for a 3 day cut up if your aim is strength2, they can also
be efficient when expanded to a 4-day weekly
schedule.
References:
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Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
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