Special Guest @en

* 15 Special Guest: Everything under control: the loneliness

32 commenti

 February 4, 2014

Hello,

here I am. From my ebook “Everything is under control. A body in the mirror, “I transcribe a passage dealing with the loneliness and isolation. They are unavoidable and common traits of our lives. Accompany us and sometimes we argue with them, although in some cases they are looking for as safe nest or as an illusion of eternal regularity. Have you dealt with loneliness or forced isolation? It has happened in your life? Or even loneliness is a path that leads to the final silence without memory?

“[…] And in addition, what the heck, adolescence is over. No: The mirror says you’re still young, but there is an awareness that we must distinguish between isolation and loneliness. Loneliness is not a bad thing. There is always a part that is not going to appear to others; or not? Yet everyone is convinced. Solitude helps make distant a part of himself with respect to the making, the appearance of things. It is the illusion of a help to reflect with him. I learn new words: If I become hypertrophic, then it is sick. It is the little that I want to see everything: the madness and pain. The ego is inconsistent for the claims and it is incomplete, because he is in the world. Solitude helps prepare resources to survive among the hidden nature and the imagined world. World and nature evoke different tones for everyone: an amazing concert by everyone and for everyone.

Another question is how the isolation status and needs, knowing that social relations feed malaise and discomfort within. Loneliness also accepts the company. The insulation is solved with good will. If the disease is persistent, uneducated and immoral because it does not ask permission, causes each to be isolated: shame, impotence and fatigue. […] ”

Img - Jpg

Aleksandr Rodchenko, Portrait of Med Georgi-Petrusov

The book in digital format (ePub), you can find out:

Ultimabooks: HERE

Bookrepublic: HERE

ebook.it : HERE

ebookizzati.it: HERE

Amazon: HERE – kindle format.

32 commenti su “* 15 Special Guest: Everything under control: the loneliness”

  28. A Lot attention has been paid to the strategy of the snatch, and good
    approach is important to maximizing the masses moved in any given set.
    If the barbell strikes exterior the bottom of assist, the body’s
    positioning is suboptimal and lifts are often missed.
    If the lifter doesn’t maximize full use of the hips,
    the lifts won’t achieve success.
    The trapezius muscle is a large, diamond-shaped muscle
    in your back. It begins on the base of the cranium and extends throughout the shoulder blades and down toward the middle of your back.
    These muscles help you shrug your shoulders, transfer your arms, head, and neck, and stabilize your spine.

    B. Squat down and place palms with a snatch grip (wide sufficient so that,
    when standing with straight arms, the bar sits in hip crease).

    Earlier Than you choose up a weighted barbell,
    it is a good suggestion to maneuver via the motion with an empty barbell, PVC pipe, or broomstick to good
    your type. Beneath, the method to do a power snatch
    in CrossFit, step by step, based on Milgram and Rouse.
    The snatch — which may be carried out with
    a barbell, dumbbell, or kettlebell — involves flinging weight from the
    bottom all the greatest way overhead in a single fluid motion.
    Good CrossFit coaches will assist you to with approach and how to modify the
    exercise for the Exercise of the Day. Rogue
    IWF Accredited Olympic Weightlifting Bar – should you want a real, dedicated Olympic lifting bar, you won’t be the standard or worth of this one.
    It is obtainable in each 28mm and 25mm shaft diameters, designed for male and female rivals.
    Wrap your first two or three fingers over your thumbs
    and pin your thumb between your fingers and the barbell.
    This gives you a stronger grip whereas also preventing the bar from slipping out of
    your palms. Programming the snatch depends on many components, including an athlete’s needs, proximity to competition, program focus, periodization, and
    age of the athlete. I love the mix between running,
    swimming, and Crossfit-style coaching.
    As Quickly As your knees, hips and elbows are locked out, thesnatch is
    complete, and you can return the bar to the floor. The second
    pull is where the majority of the pressure isgenerated to perform the carry.
    Beginning above the knee, to the explosivepull, that is when the bar is moved to an overhead position. Brilliance in snatch technique is dependent upon two verydifferent expertise.
    First, the flexibility to raise the bar, and second the skill
    todrop speedily beneath the bar and to stabilize it overhead.

    Wodstar has not disenchanted…there are so much of daily workouts to choose from!

    I use their Lean Program, lost weight, and am positively fitter…reworking fat into lean muscle mass!

    Catch the barbell with your thighs above parallel (hip
    crease above your knees).
    Imagine a lever – the further away from the item themore
    leverage is exerted on the thing. Leverage signifies that
    the barbell willlikely pull you ahead, and often result in a missed carry.
    Keep the bar as close to your physique as possible for theentire length of the transfer.
    You do notneed to have unnecessary friction on the physique from the bar scraping its way up,however you should keep an in depth proximity between the barbell
    and the physique. Additionally often recognized as the jump
    or triple extension, is the second section of the snatch.
    So if you’re seeking to get higher at these powerful movements, you will want
    to emphasize the squat in your routine. Squats will also be superior to the deadlift if your main muscle-building goal is to develop your quads.
    They’re one of the major movers of knee flexion and extension, which is the chief mechanic
    in squats.
    E. When the bell passes chest height and right elbow is pointed straight
    toward the ceiling, rotate hand so palm/inner
    wrist faces forward, punching the load toward the ceiling.
    Catch the bell so that it’s resting along the proper forearm.
    A. Stand with feet hips-width aside, kettlebell between toes and lined up with shoelaces.

    Receive the bar in a partial overhead squat together with your arms locked instantly over your head.

    “In the long term, for power and physique stability, you’ll wish to grasp and dominate each of these strikes,” Samuel says.

    “However how you prioritize them in your program will change primarily based in your goals and different components.” They additionally closely load your backbone, which can enhance your
    bone density. But, that additionally means they’re closely fatiguing on the central nervous
    system—meaning you may must plan sufficient rest time in between coaching sets.

    The content material on TheExerciseBlueprint is meant to be informative in nature, and should not be taken as medical
    recommendation. When starting a new coaching routine and/or
    food plan, it is at all times a good idea to seek the guidance of with
    a trusted medical skilled.
    F. Land in a quarter squat (feet shoulders-width aside, toes barely
    turned out), whereas moving rapidly into an overhead squat place under the
    bar. This applies to all levels of the snatch, butparticularly to the recovery part (once you might have accomplished the
    pull andsquatted under the bar). A frequent mistake amongst novice and intermediatelifters
    is to fail to secure a balanced and secure overhead position in thesquat
    as they are too keen to complete the raise. If you rush to
    finish the transfer,this could typically cause the weight to fall ahead.
    The bar must be marginally behind the earsand directly above the centre of your foot.
    Initially, you may must catch ita little larger up and journey it right down to the bottom of the position. All Through this part of the carry, the angle of yourback should
    remain largely unchanged, the bar must be moving at a gradual andcontrolled tempo as you begin to
    rise up.

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  29. Weighted dips take bodyweight dips to the following stage, making them a superb triceps mass and strength builder.
    Including weight forces the triceps to work harder by way of
    a full range of movement. If you practice to be robust, your triceps have to do the heavy lifting — actually.
    These muscle tissue are the driving pressure behind powerful presses, explosive lockouts, and total upper-body resilience.

    If the time you spend in the fitness center is a priority, adding sets of shut grip bench
    as a substitute of different dumbbell accessories for the triceps and pecs
    may be extra convenient and in the end save you some time in the fitness center.

    Outdoors the scope of powerlifting, if you’re struggling with any shoulder ache that stops you from comfortably
    urgent, shifting to a close grip bench press may be a great resolution. The
    shut grip bench press is most prominently recognized for its focus on the triceps,
    and rightly so.
    In distinction, a detailed grip barbell curl involves putting the arms nearer together,
    usually lower than shoulder-width, which locations extra emphasis on the outer head of the biceps
    and the forearms. Each the broad grip and the
    close grip barbell curl are workouts that target the biceps however with a special focus.
    Besides the plain advantage of thicker-looking biceps, wide-grip barbell
    curls significantly enhance basic upper-body strength.

    This makes it a superb train selection to train for other weightlifting exercises.
    The wide-grip barbell curl is a superb addition to
    any weightlifting routine, offering a spread of benefits, together with improved arm definition and grip energy.

    Of course, to get one of the best pump potential, you’ll
    want to practice nearer to failure and use high reps to increase the amount of lactic acid in your biceps.
    This is smart considering that you’ll must raise barely lighter on close grip
    barbell curls anyway.
    In this blog, we’ll break down the barbell upright row and show you the method to grasp
    it safely for max positive aspects. Bear In Mind to prioritize
    security by utilizing appropriate weights, sustaining appropriate form,
    and using a spotter when essential. Whether you’re a newbie or a sophisticated athlete, this exercise may be tailor-made to fulfill your fitness goals.
    As talked about earlier, getting a great stretch
    at the backside vary can actually increase your positive
    aspects. So, do not play cheat — make positive
    you carry out every train in a controlled method and
    achieve a full range of motion. The brilliant facet is that utilizing dumbbells may put your triceps in a
    extra stretched place on the backside, probably supplying you with more positive aspects over time.
    Research suggests this ought to be sufficient to maximise
    triceps activation while minimizing elbow and wrist discomfort.

    Whereas the close-grip bench muscular tissues labored embody the shoulders, the exercise places more pressure in your triceps than the wide-grip press.
    In a close-grip bench press, the hands are positioned closer collectively on the barbell, usually round shoulder-width aside or slightly narrower.
    This narrower grip shifts the concentrate on the internal chest to the
    triceps muscles. Bouncing the bar off the chest is an try to
    push heavy weight up with momentum. This increases the risk of damage to the sternum and decreases
    the effectiveness of the close-grip press. The exercise must be executed slowly and with management from start
    to end utilizing appropriate weight resistance to make sure proper type and activation of the triceps.
    The close-grip bench press challenges each our entrance delts and
    higher chests in a completely stretched place,
    which is amazing for exciting muscle growth.
    Instead of a reverse band SSB to a excessive field carrying over
    to the competition squat or playing subject, athletes only get better at reverse band squats with the SSB to a excessive box.
    These difficult variations will not sacrifice features or risk damage.
    This two-part lat-swelling circuit workout from MH fitness director
    Andrew Tracey requires only a barbell however guarantees severe back features.

    This compound movement isn’t just about tricep power—it’s a game-changer for improving pressing
    energy, enhancing stability, and constructing balanced arm and chest growth.
    Whether Or Not you are aiming to push past plateaus or sculpt
    a stronger, extra defined upper physique, mastering this exercise
    can take your health journey to new heights. Let’s dive into every thing you have to know to execute it flawlessly, reap
    its advantages, and supercharge your outcomes.
    Examine out our power standards for Bench Press, Close Grip Bench Press.
    Right Here we’ll discover how altering the grip affects
    the dynamics of the motion. If you need the best outcomes from your
    efforts, start tracking your workouts right now. Kabuki seems to agree with me
    since their Kadillac bar makes use of a textured powder coat for the handles,
    which is plenty grippy. Three out of our prime 5 picks have a Restricted Lifetime warranty (Kabuki,
    Rogue, and Bells of Steel), one bar has a 1-year guarantee (Titan) and one has a 3-year lengthy guarantee
    (Valor). Bottom line – for most individuals, good powder coating will do the job.

    The third factor to remember for the movement is to retract your shoulder blades and dig them into the bench before unracking
    the barbell. That method, you can create a strong base to press from and maintain your shoulders in a secure position.
    Aside from the above muscle tissue, our midsection and
    upper back contribute through the bench press.

    The back keeps our shoulder blades retracted, and the
    core promotes stability. Assume about lowering the load so your arms kind an “L” at the
    bottom. Your forearms ought to stay perpendicular to the bottom at all
    times. That will allow you to generate upward drive primarily with your triceps.

    The exercise is named “barbell upright row” as a outcome of the barbell is lifted up in a vertical, or upright, path.

    As such, while the weighted dip is probably a suitable different to the close-grip bench
    press, using a bench press variation as a substitute must be the
    higher priority for the exerciser every time
    attainable. In actuality, you’ll additionally
    need to optimize your vitamin, restoration, sleep, and extra for optimum arms progress.

    To goal your again muscles, the deadlift in all probability is
    not probably the most environment friendly. Relying in your biomechanics
    and the position of your hips, the deadlift will predominantly work
    the legs (hamstrings and glutes in particular) as a major mover.

    Smallest portion of your chest, spanning from
    your clavicle to your shoulder. It takes up a very small space of your chest and is
    a number of instances smaller than your sternal head.

    Then underhand (more generally referred to as the reverse grip) bench press
    is a grip position where the knuckles of your arms are going through away from
    you. The reverse grip forces you to tuck your elbows more
    which makes it more of a horizontal raise. Some individuals knock the bench press,
    saying that it doesn’t replicate anything we do in actions of daily dwelling.

    Mastering the barbell upright row can help you with bigger
    lifts like bench press and deadlifts. When it comes to
    producing heavy uncooked bench presses, Westside is aware of the
    greatest way. For years, we now have been producing a variety of the strongest bench presses
    within the sport, both uncooked and geared. Not only have we pressed insane
    weights in competitions, some of the max effort higher training days which have occurred on this gym would defy what many consider to be attainable.
    If volume bench press work is necessary we add that
    in on dynamic effort upper in place of standard velocity bench.
    For accessory work, we recommend three to 5 units per exercise, utilizing rep ranges of six to 10 for heavier sets,
    or twelve to fifteen for lighter units. Ash is a highly
    revered health skilled and certified private coach through the American Council on Train (ACE).

    Also, be conscious of your palms when taking the bar
    out and in of the rack (or wherever you’re putting the bar between sets.).

    A extensive grip can usually make your arms dangerously near J-Hooks and Safety Bars.
    This muscle is also called the pecs and it’s the major
    chest muscle. The close grip dumbbell press targets your whole chest space
    and places a slight emphasis on your internal pecs.
    Barbell Shrugs Alternate Options are workout routines that concentrate on the same muscle teams as Barbell Shrugs.
    They may be accomplished with different varieties of equipment and are useful should you don’t have access to a barbell, dumbbells, or a cable machine.

    While this exercise requires a premium subscription,
    StrengthLog is 100% free to download and use as
    a workout tracker and general energy training app.
    Feel free to use an EZ curl bar (if you’ve one) to scale back
    wrist pressure in comparability with a straight barbell.
    And sure, even the intermediate-level nine-set strategy is 10+ set on your triceps in actuality.
    This tricep workout is appropriate for all health levels, from newbies to superior trainees.
    This, in flip, makes for a selection of orthopedic advantages and a decrease in harm danger for the person figuring out.
    For the needs of this guide, let’s conservatively assume that
    you’ve got a slim 42-inch rack. The excellent grip is simply a theoretical time period and it
    by no means happens, which also goes for the perfectly balanced Swiss barbell.

    For bench pressers, meaning the triceps—and to put much more emphasis on the tris,
    the close-grip bench press is the go-to train. Bodybuilders should consider including close grip bench press due to
    the added stimulation to the triceps and the higher chest. It is
    a compound lift that can be included as a primary motion, especially for these involved with aesthetics over maximal strength, to be adopted by additional tricep and
    chest isolation work. Different upper chest workouts usually involve body weight and cable work.

    Elbow flaring is a common mistake in plenty of bench press variations, and the Close-Grip Bench
    Press is no exception. The transition from a Flat Barbell Bench Press to extra intricate movements like the Incline Barbell Bench Press or the narrow-grip version calls for
    cautious consideration to method. Furthermore, workout
    routines like the Chest Press in a gym routine underscore the useful utility
    of bench-induced power, helping improve athletic capacity, going beyond the confines of a flat
    bench with a rack. For instance, the shoulder abduction required
    in Wide-Grip Bench Presses can exacerbate cranky shoulder
    joints, whereas the close or normal grip variations are
    usually more forgiving. Here’s tips on how to do each forms of the Close-Grip Bench
    Press form utilizing a barbell or a pair of dumbbells.

    Where the bar touches your chest ought to be individual and I’d recommend feeling
    out what feels strongest for you. In this guide, I will educate you the means to do Shut Grip
    Bench Presses including essential coaching tips, what muscle tissue
    are being labored and a few variations you probably can strive.
    To maximize engagement in your triceps, you should press the barbell
    over your TORSO. This will assist place the barbell over your
    torso all through your repetitions.
    Nonetheless, excessive reps are much less useful for building power, where
    heavy weights (85%+ of your one-repetition maximum)
    are greatest. So, whether you wish to put more
    biceps into your again workout, or construct your arms
    without having to take action many curls, reverse
    grip rows could assist. Reverse grip rows are an excellent again exercise however could also be the necessary thing to constructing
    bigger biceps. The palms-up grip means your biceps are in a robust position, and the motion is very like doing barbell curls.

    We recommend together with the close-grip press early in your training, possibly first or second.

    Start with much less weight than you employ on a traditional bench press, do every repetition with a full vary of movement, and perform at least eight reps per
    set. There is such a factor as too close when is comes to close-grip bench press.
    Make certain to keep your arms nearer than shoulder-width
    apart—but bear in mind, you don’t need to have such a slim
    grip that your arms contact. If your elbows flare out away out of your torso and
    you must shift your bar path due to your hand placement, you are too shut.

    Whilst the dearth pof a bar lets you choose a grip width,
    in actuality this is fairly troublesome to implement and you’ll more than likely end up with one thing just like the standard grip width barbell bench press.
    This exercise is type of similar to perform, however when the bar strikes it will only travel up and down on its mounted frame,
    eradicating the steadiness part. This makes the
    exercise simpler and subsequently reduces stress on the muscle
    tissue, resulting in less muscle development.

    Sure, the CGBP is typically practiced inside CrossFit, but
    it is not a elementary CrossFit exercise.
    If your focus is CrossFit, you don’t must learn how to shut grip
    bench. The most common errors for the close-grip
    press involve improper close-grip bench press type. If you could
    have further questions about close-grip bench presses, drop a comment beneath or attain out to me personally by way of Instagram
    (@jake_boly or @that_fit_friend). As a common rule of thumb, at lockout,
    you want to see the wrists, elbows, and shoulders all stacked together.
    This will provide you with more vitality to put cash into reps and not result in wasted vitality trying to re-settle the
    barbell. The first close-grip bench press mistake that I see beginners make (I made this one,
    too, after I began out) is gripping the bar with the palms far too
    close collectively. That said, if I want to keep
    some extent of barbell horizontal pressing mechanics in my program the
    close-grip bench press is normally a great tool for undertaking this aim.

    After you’ve set and lifted the barbell out of the j-hooks it’s time to brace and carry out the
    eccentric, or decreasing portion of this movement. Management the eccentric and keep away from speeding this part of the motion. The close grip bench press is just
    one sort of grip you ought to use on the
    bench press. While powerlifters may be drawn to specificity and want
    to prepare solely the competition bench
    press, it would be advisable to modify it up with
    a detailed grip just to provide your shoulder joint a break.
    If you don’t usually practice within the lower rep range I recommend you give it a
    strive, stop lifting in the 10 – 15 rep vary for at least a month
    and give attention to heavy, low rep sets.
    The most versatile soccer bar is the Edge Fitness Slim Combo bar.

    The distinctive double-handle design allows you to select between the angled and neutral grip at
    any width. I’d like to use this part to say a couple of bars that I really feel you need
    to learn about but they didn’t find their method into the High 5.

    It’s recommended to start with a lighter weight and progressively increase as your power improves.
    Utilizing a weight that’s too heavy can compromise your form and increase the risk of straining or pulling a muscle.

    This move is a lot better for people with shoulder
    points because it puts the arms in a neutral grip position (palms
    going through each other). Even though you’ll find a way to load these fairly heavy, you’ll still have the ability to add more to a barbell.
    If you presumably can verify your ego and shift your intentions for this movement,
    you’ll be in a position to reap monumental advantages for the triceps,
    upper chest, and even your delts as nicely. The form will be the key that unlocks all of
    this (don’t fear, suggestions are coming up). This would be the hottest in powerlifting
    programs as a end result of the bar has less distance to journey to your chest, with your arms being wider.

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  30. The hamstring is answerable for knee flexion and hip extension,
    both of which are involved in the leg curl movement.
    The calf muscle tissue are engaged in a secondary, stabilizing capability.
    Under are the five best leg press variations that bring an extra dimension to
    your current leg exercises.
    Lifting too heavy with unhealthy form can lead to serious accidents, so ensure you’re
    using the right kind before including extra weight.
    We’re not telling you to leave the heavy weights – no, under no circumstances.

    It’s good to lift heavy, so long as you are not using unhealthy
    form. You can also select to drink an intra exercise, as this can help replenish your electrolytes and boost performance.
    Eat this meal about an hour earlier than hitting the weights, and you may discover a major difference in performance.
    Some of you will have access to a calf increase machine, but you can also do it with
    free weights; you just should be creative.

    Deadlifts are an essential high-intensity leg workout utilized in power coaching,
    powerlifting, and Olympic weightlifting. This movement primarily engages
    the gluteus maximus, hamstrings, and quadriceps, with secondary activation of
    the decrease back, core, and upper physique muscle tissue.
    When planning your workout, it’s essential to create a
    balanced routine that targets all the main muscle teams in your legs.

    Compound workout routines, corresponding to squats and
    lunges, work a number of muscle teams at the same time and combine well with isolation workout routines, similar to leg
    curls or calf raises. When doing bodyweight leg work, it’s essential to include each hinge variations, like
    good mornings and glute bridges, and squat variations, like squats and
    lunges. Hinge exercises primarily target the backs of your legs
    (including your hamstrings and glutes) while squat exercises primarily goal the entrance (including your quads), Fagin explains.

    The bodyweight squat is your go-to squat variant for warming up and cooling down, or understanding at home, at work, or
    whereas traveling. It works your quads and glutes, and — secondarily — your calves and decrease again. If you’re used to only utilizing barbells in your leg exercises, you would possibly
    surprise how to do leg workouts with dumbbells. If you are using the mistaken workouts
    with dangerous knees, then leg exercises can be hassle.

    The Goblet Adductor Lunge is considered one of my favourite dumbbell leg exercises to target the
    adductor muscles. You’ll build extra energy via the legs off the ground, and this can allow you to to dramatically
    improve your squat and talent to raise heavier weights over time.

    If you’re going too heavy AND not moving through
    a full range of motion on your squats, you’re not going to have the power to
    construct energy and mass in your legs. Moving to the goal muscle tissue in the back facet of the legs, we’ll take the same method because the quads by focusing on closed-chain workout routines to save your knees from stress.

    Squeeze your abs and glutes before pressing down by way
    of your heels to slide again up the wall to the starting position. The legs and
    glutes are the most important muscular tissues within the body, which implies you must exercise them —
    at most — each different day. It’s essential to offer leg muscles a
    24-hour relaxation period at minimal to get well and restore between exercises.
    Contemplating there are lots of of different workouts that work
    the lower body, how do you know which exercises are most effective?
    As a private trainer for nearly 15 years, I’ve compiled an inventory of my high 25 favorite leg workouts
    that you can do anyplace.
    Firstly, training your legs helps improve your complete
    body energy. Exercises like squats, deadlifts, and
    lunges are compound actions that engage a quantity of muscles and drive improved performance in other workout routines and activities.
    Secondly, leg exercises contribute to better stability and stability.

    Robust leg and core muscular tissues are essential
    for sustaining stability, whether or not during exercise routines or everyday actions.
    Thirdly, coaching your legs is helpful for weight management and overall health.

    The legs include massive muscle groups that, when labored out, burn a major amount of calories.

    Take Away the safeties and lower your knees towards your chest till they’re bent 90 degrees after which press again up.

    Be cautious to not go too low otherwise you risk your lower back coming off the seat (which could cause injury).
    Grab the power with an overhand grip at shoulder width and lift your elbows until your higher arms are
    parallel to the floor. Take the bar out of the rack and
    let it relaxation in your fingertips.

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