Linda De Sousa Abreu, a former prison officer at HMP Wandsworth, United Kingdom, has been sentenced to 15 months in prison after being caught on camera having s+x with an inmate.
Abreu, 30, was identified by senior staff after the video circulated online and gained widespread attention.
Arrested at Heathrow Airport while attempting to board a flight to Madrid with her father, Abreu had earlier pleaded guilty to misconduct in public office, BBC reports.
The incident occurred between June 26 and June 28 at Wandsworth Prison.
The court also heard that a second video showing Abreu engaging in a s+xual act with the same inmate was discovered on her prison-issued body-worn camera. She admitted to having s+x with the prisoner on another occasion.
Judge Martin Edmunds KC confirmed that the viral video was not an isolated event, but part of a pattern of repeated behaviour.
A spokesperson for the Prison Service said: “While the overwhelming majority of Prison Service staff are hardworking and honest, we’re catching more of the small minority who break the rules by bolstering our Counter Corruption Unit and strengthening our vetting processes.
As today’s sentencing demonstrates, where officers do fall below our high standards we won’t hesitate to take robust action.”
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Siik explains that the advantages of working and walking
on an incline boil down to the elevated power spend (remaining calories burned) brought on by the increased energy wanted to climb vertically.
No matter the form of the consumer, whether or not be the fat or skinny, and regardless
of the size- tall, short, or medium, everybody can use it.
Here, you don’t need to worry in regards to the damage as all of
the exercises are guided, and weights are blocked. The machine additionally comes with
correct adjustments to accommodate completely different measurement customers very easily.
Thus it may possibly turn out to be a great deal
in case you are seeking such a fitness machine not for you solely,
but also for your family members too.
We also like that the rower supplies real-time form suggestions and recommendation, as when you were figuring out in particular
person with a coach. With the rower’s guide mode, we may also utilize the 26 resistance ranges
and built-in streaming apps like Spotify and Netflix.
This machine feels extremely stable and has a smooth, quiet rowing movement.
We also love its well-cushioned seat and grippy
deal with, which kept us snug all through our workouts.
Compared to other pulley systems available on the market,
the V3 isn’t exceptionally massive and instead focuses on supplementing an present residence fitness center rather than doing all of it
on its own. When you’re done, re-racking is similarly a simple matter,
as you can set them in any height place wanted. The
rollers are commercial-grade with clean and natural-moving rails that embrace a lock-and-release mechanism so you probably can pump hard
while on your own or without a spotter. The Smith
Machine comes with a fixed barbell that can hold upwards of 772lbs,
placing it well within Olympic-level weighted plates.
They are produced from polished glass and can be placed in any combination so you presumably can cater
your house gym mirror in accordance with your wants.
The tiles are available in a number of dimensions and package sizes,
including 11.5 x 11.5 inches (4-pack), eleven.5 x 11.5
inches (8-pack), 14 x 14 inches (4-pack), and 16 x
sixteen inches (3-pack). They have excellent reflectivity and are pretty low cost for glass mirror tiles.
You would possibly wish to keep the mirrors right subsequent to every
other in a line to kind a large mirror or maintain them separate so you can have a well-rounded view
of your self throughout your exercises.
If it helps, write the pros and cons of every health club down on paper then think about
the price. Examine it to your finances and you’ll have a
much better thought of the worth for cash offered.
Home gym machines can range from tons of to hundreds of pounds
for the highest fashions. It’s a technology-driven residence gym with
a small footprint and a cool-looking design. It builds on the rise of integrated know-how being used for health coaching and equipment.
It can be utilized for movements similar to squats,
presses, pulls, and curls. Using resistance bands for training
has additionally been suggested to improve perform and mobility
in older populations.
These are positively items of equipment that you could purchase over time
if you’re concerned about your budget. When you have a 500 square foot space to work with, you
have lots of options for building a house health club. There’s sufficient space for both strength and cardio tools, and you’ll have room to work out with friends or family members as properly.
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press without the bar hitting other gear. You’ll also need room on each side of
your squat rack so you can simply load the bar.
They have the standard dumbbell design — plates attached to a central handle — but each end is capped with a rotating dial
that can be utilized to choose out how much weight you need on the bar.
This versatile machine provides easy cable operation and unique features like a built-in Smith machine and 290-pound dual cable stacks, allowing you to carry out practically any load-bearing weight train.
With round 160 train options, this house fitness center is incredibly versatile.
To discover the most effective house gyms in the marketplace, we spoke with fitness consultants to
be taught which key options to search for in a high-quality choice.
One Other possibility is an all-in-one residence fitness center, such because
the Bowflex PR3000, which will let you perform a broad
variety of workout routines that work your entire physique.
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a weighted flywheel that gives an ultra-smooth, quiet journey.
A lever fitness center is an multi functional weight machine that gives resistance with weight plates.
It’s lacking in versatility – the G3 has solely 5 stations (rack, chin-up, Smith machine,
core, and practical trainer) or 7 (if you get the lat pull-downs and leg press upgrades).
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This rigidity leads to microscopic damage in the muscle fibers,
triggering a restore and progress response.
There’s no well-established consensus on how your coaching variables should be altered
to realize muscle progress. Hypertrophy often includes working at a
lower intensity with extra reps than these doing conventional power coaching.
It’s essential to talk to a healthcare provider to discover out if this training strategy is best for you.
Hypertrophy training is typically a secure and effective method to construct muscle mass if carried out properly.
The key is to ensure this type of coaching is suitable, given your health historical past and fitness stage.
Speak to a healthcare supplier about your targets to see if this sort of workout is suitable for you.
This may be brought on by elements corresponding to disuse, malnutrition, or getting older.
On the other hand, hypertrophy is the enlargement or increase in size of tissues or organs
due to an increase in cell dimension or quantity. This can happen in response to components similar to train, hormonal stimulation, or
certain diseases. Whereas atrophy results in a lower in operate and strength, hypertrophy typically ends in improved
operate and increased power. This is due, amongst other
issues, to the truth that the load used in the course of the sequence is always
the identical regardless of the part, while muscle power is
not the identical in concentric as in eccentric [101]. Subsequently, growing
the intensity in the eccentric phase with increasing the time
in that section has effects on hypertrophy, as a end result
of it intensifies the sequence by rising the character of
effort.
They found muscle protein synthesis progressively increased as a lot as performing 10 sets of this
per session. However, muscle protein synthesis was less when performing 20 units
per session. The limit would probably be HIGHER when utilizing quick rest intervals
between sets, as short relaxation intervals between sets make each set much less efficient for constructing muscle.
A couple of studies show with all different coaching variables equal, resting 2.5-3 minutes
between units produces more muscle hypertrophy than resting for 1.5 minutes or much less.
Additionally, the process is immediately affected by the levels
of sure hormones. Hypertrophy coaching makes use of movements
such as squats, bench presses, and deadlifts, but at reasonable rep ranges to advertise
muscle development. Research indicates that performing three to 6 units of 8-12 repetitions at 60%-80% 1RM with 60 seconds of relaxation is finest for
selling muscle hypertrophy. To sum it up, the researchers found
efficient training needs each pressure and stress.
We won’t spend plenty of time here, but if you’re not getting sufficient amounts
of sleep, you’re taking pictures your self within the foot.
In truth, watching their clients mess up sleep will
be the most frustrating half a coach or fitness trainer witnesses.
Whereas your total macro intake is most necessary,
subsequent comes food timing after which your post-exercise meal.
The finest way to consider your post-exercise meal is when you can have
one, don’t put it off.
Understanding these attributes of atrophy and hypertrophy might help us
appreciate the importance of maintaining an active lifestyle, proper nutrition, and seeking applicable medical care when necessary.
By caring for our our bodies and selling wholesome growth and maintenance, we will strive
for optimum well being and well-being. Disuse atrophy happens when a tissue
or organ just isn’t used or stimulated sufficient, resulting
in a decrease in measurement and function. For example, when a limb is immobilized
as a result of a forged or extended mattress relaxation, the
muscular tissues in that limb could endure atrophy.
Equally, astronauts who spend extended intervals in space experience muscle atrophy
because of the lack of gravity and reduced bodily exercise.
Getting enough sleep and managing stress ranges also improves your mood, vitality, and talent to fight off infection. This would imply that, opposite to standard wisdom,
damaging your muscle tissue isn’t the vital thing to hypertrophy.
Instead, hypertrophy comes from activating your muscle fibers on a consistent
basis. Trusted business experts have praised Dr.
Muscle saying that it’s a fantastic approach to “raise weights and feel years youthful” and that “this new know-how may be the easiest and cheapest way to get there fast”1.
Even the World Natural Bodybuilding Champion Jonas Notter trains with Dr.
Muscle, calling it “simple, silly, and effective”.
Dr. Muscle begins at your level and gets more challenging as
you enhance. It updates in real time when you work out based on your suggestions, adding new workout routines as you turn out to be more experienced, fitter, and stronger.
Due To This Fact, maximum effort character can be to perform all attainable repetitions with the given load, until reaching muscular failure.
Muscle failure is the point at which, regardless of making
use of all potential force, the concentric phase
of the train in query can’t be accomplished [66].
Now that we have determined that we should perform several workout routines to maximize
the hypertrophy of a muscle group, we should get them organized
within the session. Eccentric training has been proven to have higher effects on hypertrophy than concentric training [30].
This might discover its rationalization in that it’s a
kind of training that generates greater muscle injury or else to that it is a type
of training that generates higher mechanical stress. As with
metabolic stress, it is difficult to separate the effect of muscle damage
on hypertrophy from the impact of mechanical stress on hypertrophy.
Frequency appears to be the least necessary variable to
think about. There’s a slight benefit to training twice weekly over as quickly as, but
little profit to a few times every week or more (Schoenfeld
et al. 2016). Hold in mind that multi-joint actions will indirectly work the non-targeted muscle
groups throughout as quickly as weekly split routines.
For example, the deltoids shall be worked immediately on shoulder
day and not directly on chest day when doing presses.
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The steps of low bar squat are the identical as excessive
bar squat with the distinction in bar’s placement and leaning motion. You have to hold the toes shoulder-width aside and bend slightly on the hips.
It will be certain that you won’t fall backward whereas leaning forward.
Smith Squats are no substitute for Squatting free weights.
Smith Squats are less efficient for gaining power and muscle as a end result of the machine balances the burden.
With squat depth, you don’t want to go too high
or too low. And juuust proper depth is slightly below parallel.
You know if you’ve reached just below parallel on your squat if the crease of
your shorts at the hip is ever so slightly below the top
of your knee. The safety pins are there to assist you squat
safely. Sure, you’ll not often use them, however you can’t at all times predict
when you would possibly want them, so I suggest
you set them each time you squat. The pins ought to be set at a top where you’ll have the ability to decrease
the bar onto the pins without rounding your back.
A basic advice is to point the toes out slightly (between degrees).
Place your self under the bar along with your ft evenly spaced (around shoulder width
apart). Never try to casually lift the bar out of the rack.
If you need to raise heavy weight you should create large stability prior to even moving
the bar.
Don’t do Shoulders Dislocations too slim or you’ll harm your elbows and shoulders.
I suggest you employ a protracted broomstick with a large grip.
Narrow your grip as your flexibility improves but by no means go narrower than 1.5x your
shoulder-width. The Toddler Squat is the most effective stretch
for the Squat. You do it by resting in the bottom Squat place for a couple of minute.
This stretches your hips and ankles so you’ll be
able to break parallel extra simply when you Squat. The name comes from
toddlers who naturally Squat to play.
In this text, we’ll think about the variations between these two squat variations.
Both excessive and low bar squats can be utilized in a hypertrophy coaching program, but the superiority of the low bar squat
for muscle hypertrophy can solely be primarily based on hypothesis.
Several factors, together with mechanical pressure,
metabolic stress, etc., influence muscle hypertrophy. A low
bar squat is a squat in which the bar is placed low on the higher back within the back squat position.
If you have lengthy thighs with a brief torso like me,
your heels must be barely wider aside than in case you have quick thighs with a long torso.
However your heels ought to at all times be about shoulder-width aside
if you Squat. You can even Squat safely in a Squat Rack with security pins.
If they’re fixed and don’t match your build, you’ll
hit them on good reps which will throw you off stability.
Higher is to use Squat Stands with saw horses.
Most folks don’t know how to spot so you will
get harm.
This will create area for your belly to move through your legs.
Your knees ought to come forward the first half of the way in which down. However they
need to then keep there while your hips keep moving down. They’ll come too far
forward which stresses your knees, makes it onerous to break parallel and kills energy.
Push your knees out while shifting your hips again and down. Squats are
dangerous on your knees when you use dangerous kind.
Don’t Squat by bending your knees only and moving them all ahead.
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Introduction
Hollywoodbets, a household fame in South Africa’s betting perseverance, has grown from low-born beginnings into a specific of the most jutting out sports and performance betting operators in the region. With a putrid sophistication both online and toe retail branches, Hollywoodbets has expanded its footprint beyond South Africa, reaching markets in Mozambique, Ireland, and the Joint Kingdom. Known for its vast betting options, community rendezvous, and high-profile sponsorships, Hollywoodbets combines innovation with a commitment to responsible gambling. This article explores the house’s record, operations, offerings, sponsorships, and its affect on the betting work, while also addressing challenges and its materialization conducive to the future.
Retailing and Curriculum vitae
Origins and Evolution
Hollywoodbets traces its roots in arrears to 1986, when it started as Triumphant Turn out, a elfin South African publishing circle focused on producing and distributing racecards representing South African конь racing. The company entered the bookmaking diligence in 2000 with its earliest betting diversify in Argyle Road, Durban. The debut of its flagship branch, Hollywood Woodland, in Springfield Parking-lot, Durban, marked a significant milestone in its growth. The body’s fame draws zeal from the Hollywood Park Racetrack in Los Angeles, reflecting its initiative to invoke occasion a world-class betting be familiar with to its customers.
In 2006, Hollywoodbets launched its online betting programme, followed by means of a flexible spot, making its services more accessible. Through 2018, the companions expanded internationally, launching its website in Ireland, and in 2019, it entered the Collaborative Turf market. Today, Hollywoodbets operates in four countries—South Africa, Mozambique, Ireland, and the Allied Sphere of influence—with 84 retail branches across South Africa, licensed on various unrefined gambling boards.
Increase and Call Way of thinking
Hollywoodbets has solidified its emplacement as South Africa’s leading sportsbook, ranked 8th on the Better 50 Gaming Sites Worldwide during iGaming House Ammunition in March 2019. With annual yield of $340.2 million in 2025 and a workforce of once again 6,000 employees, the proprietorship has demonstrated significant growth and mastery in the betting industry. Its success is attributed to its customer-centric modus operandi, dissimilar betting options, and key partnerships.
Betting Products and Services
Sports Betting
Hollywoodbets offers an wide latitude of sports betting options, covering upward of 25 disciplines, including soccer, конь racing, rugby, cricket, tennis, and esports. Soccer is exceptionally in favour, with betting markets to hand fit approximately 90 leagues worldwide, from crucial competitions like the First League and UEFA Champions League to less prominent leagues in countries like Lithuania and Mongolia. The party also excels in конь racing, providing complete coverage of South African meetings at tracks like Hollywoodbets Greyville, Scottsville, Kenilworth, and Durbanville, as ok as intercontinental races in the UK, Ireland, and Australia.
In-play betting and cash-out options swell the betting happening, allowing users to place bets during actual events and immovable winnings based on real-time odds. The cash-out feature is at on the movable locale but is subject to the latest odds and may be voided beneath the waves constant conditions.
Casino and Gaming Products
Beyond sports betting, Hollywoodbets offers a variety of casino and gaming products, including:
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Spina Zonke: A garnering of slot games from developers like Pragmatic Take part in, Habanero, and Growing, with opportunities to conquer up to R10 million through Jackpot Mill-race and Prize Drops promotions.
Aviator and Crash Games: Aviator, developed aside Spribe, is a high-stakes game where players stake on a multiplier that increases as a essential aircraft climbs, requiring them to bread out ahead the aeroplane flies off-screen. Other boom games contain JetX, Skyward, and FootballX.
Advantageous Numbers: Hollywoodbets provides across 3,000 weekly Charmed Numbers draws, present fixed-odds betting on epidemic lotto draws.
Casino Games: A considerable set of classic casino games like Blackjack, Roulette, and busy casino-style gameshows such as Balmy Time and Megaball.
Other Products: Satisfactory Cards, Betgames Africa, Ezugi, Evolution, Busy Split-second Win, and Virtual Sports open inaccurate its assorted portfolio.
Mobile and Online Platforms
The Hollywoodbets plastic app, on tap on iOS and Android, offers a seamless betting sophistication with features like tangible in-play betting, cash-out options, and access to all gaming products. The app is praised object of its convenience, allowing users to place bets, manage accounts, and access customer support with ease. It requires iOS 13.4 or later and is designed to provender a alive and practicable interface. The suite’s website, handy at hollywoodbets.net, and agile plot (m.hollywoodbets.net) are licensed by multiple provincial gambling boards, ensuring compliance and security.
Sponsorships and Community Promise
Sports Sponsorships
Hollywoodbets has established itself as a paramount supporter of South African sports by way of high-profile sponsorships:
Cricket: The plc is the subtitle promote of the Hollywoodbets Dolphins and has naming rights for Hollywoodbets Kingsmead Cricket Ground (until August 2024), Hollywoodbets Greyville, and Hollywoodbets Scottsville racecourses. It also sponsored the KwaZulu-Natal Coastal and Inland teams throughout the 2017 Africa T20 Cup, with KZN Inland winsome the tournament.
Rugby: Hollywoodbets sponsors the Hollywoodbets Sharks and the Murray Cup, a rugby knock-out meet seeking KwaZulu-Natal clubs. It also supports the Phaka rugby outshine on Supersport, aiding circumstance rugby teams.
Football: Hollywoodbets is the tenure maecenas of the Hollywoodbets Wonderful League, South Africa’s highest-ranking women’s football associated with, and a predominant companion of the UK’s Premier Guild cooperate Brentford FC, fashionable the beginning South African betting operator to materialize on a Pm Society jersey.
Horse Racing: The band sponsors Africa’s Greatest Horseracing Conclusion, the Hollywoodbets Durban July, and has naming rights for divers racecourses.
Hollywood Basement
The Hollywood Origination, the company’s corporate sexually transmitted trustworthiness arm, focuses on community phenomenon, extraordinarily in sports and education. Initiatives encompass providing kit to grassroots sports teams, supporting state communities, and hosting the Bambelela Organization Awards in Limpopo. The Foundation’s duty is to “produce CONVICTION” aside addressing gaps in sports and drilling within South Africa.
Managerial Gambling and Compliance
Hollywoodbets is a licensed betting big-shot, regulated nearby insular gambling boards in Gauteng, Western Promontory, Eastern Ness, Free State, Limpopo, Mpumalanga, and KwaZulu-Natal. The company emphasizes directorial gambling, prohibiting individuals under 18 from participating and providing resources like the South African Responsible Gambling Bottom’s toll-free counseling line (0800 006 008) and WhatsApp sustenance (076 675 0710). Terms and conditions, updated regularly, run-down indemnities and fellow responsibilities, ensuring transparency.
In July 2025, the Advertising Standards Say-so upheld a kick against Hollywoodbets on advertising to minors, highlighting the company’s essential to strengthen period verification processes. Without thought this, Hollywoodbets maintains strong statistics bulwark measures, using encrypted, password-protected software and firewalls to moored owner information. Customers can put in for access to or deletion of their personal data, basis to proper requirements.
Promotions and Client Contact
Hollywoodbets offers sundry promotions to exalt fellow pledge:
R25 Sign-Up Honorarium: Mod users gain an R25 hand-out upon account activation, along with 50 free spins on slot games.
Soccer Small change Pursuing Compensation: Bettors can obtain up to ten times their pale on soccer multiples with specific market and odds requirements.
Irish Objection Inspiration: Refunds are provided for the benefit of pick carry off the palm bets on horse races if the consequence is overturned proper to an objection.
The company’s blog provides extensive betting tips, analysis, and guides, making it a valuable resource in place of both novice and knowing bettors. Guy support is accessible via email, phone, and group media platforms like Cheeping, Facebook, and Instagram, even if live confab is not available.
Challenges and Criticisms
Without considering its sensation, Hollywoodbets has faced challenges. The 2025 advertising grumble in the matter of minors underscores the concern of stringent age verification. Additionally, the absence of live chat support and limited payment options compared to competitors are areas for improvement. Some users bear suggested expanding services to more regions and enhancing the FAQ section.
Unborn Prospect
Hollywoodbets continues to innovate, with plans for at growth in Africa and partnerships with universal brands like BetMakers and Chalkline Sports to add to personalization and analytics. The train’s converge on technology, such as Provably Fair Technology for games like Aviator, ensures fairness and transparency. Away maintaining its commitment to community happening, accountable gambling, and distinct betting options, Hollywoodbets is well-positioned to persist a conductor in the epidemic betting industry.
Conclusion
Hollywoodbets has transformed from a elfin publishing group into a powerhouse in the sports and pastime betting industry. Its sweeping betting options, crucial sponsorships, and community-focused initiatives have мейд it a trusted variety in South Africa and beyond. While challenges like regulatory compliance and advertising practices endure, Hollywoodbets’ fealty to innovation and consumer enjoyment ensures its continued growth. Whether under the aegis its motorized app, retail branches, or high-profile sponsorships, Hollywoodbets delivers excitement and chance to millions of bettors worldwide.