MILANO – Non sono uno scrittore e non ne ho le pretese, ma la vita mi ha fatto riflettere su come poter aiutare la ricerca per le malattie oncologiche – dichiara l’autore Beppe Pellegrino nella sinossi dell’opera – così ho pensato di scrivere questo libro come semplice narratore di alcune esperienze che ho vissuto nella mia vita “da viaggiatore” e di qualche piccolo consiglio o insegnamento che ho imparato durante tutti i miei anni passati a vagabondare per il mondo
E tutto questo con lo scopo di raccogliere fondi per la ricerca. Un percorso di vita fatto di alti e bassi, ma sempre vissuto appieno con uno spirito curioso verso la scoperta del mondo e di tutte le sue meraviglie, unito ad un mix di fatalismo e superficialità con cui affrontare qualsiasi ‘fuori programma’ secondo una delle mie massime, la mia celebre frase: “Qualcosa ci inventiamo!” “Qualcosa ci inventiamo. Un viaggio lungo due vite”, il libro scritto a quattro mani da Beppe Pellegrino e Marta Boldi, servirà a dare un grande contributo al Comitato Ricerca Contro le Leucemie che da oltre 10 anni si impegna a dare il proprio sostegno aiutando le persone colpite dalla leucemia. “Qualcosa ci inventiamo “è una delle massime con cui l’autore Beppe Pellegrino ha sempre affrontato le sfide che i diversi ambiti della quotidianità gli hanno posto davanti al suo cammino, dal lavoro fino alla malattia. Un mantra a cui aggrapparsi ma anche uno stile di vita da cui tutti e non solo chi è affetto dalla malattia possono prendere ispirazione. L’opera raccoglie ricordi ed esperienze vissute da Pellegrino nei luoghi più belli del mondo con l’obiettivo di aiutare chi soffre a trovare la forza dentro di sé e sostenere nel contempo la ricerca per le leucemie.
BEPPE PELLEGRINO – Autore
Giuseppe Pellegrino nasce a Milano agli inizi degli anni ’60, quando viaggiare era per pochi. Dopo l’adolescenza si appassiona alla subacquea e la passione per il mare lo porterà lontano, ad esplorare mari che in quegli anni erano ancora incontaminati. Riesce a fare della sua passione una professione, si trasferisce a 18 anni alle Maldive dove inizia a lavorare come istruttore subacqueo, ma la curiosità, l’intraprendenza e il suo spirito libero lo portano alla scoperta dei 5 continenti prima come istruttore poi ricoprendo ruoli di crescente responsabilità all’interno di prestigiosi Resort in giro per il mondo. Dopo 20 anni alla scoperta del mare e del mondo, torna a Milano come Direttore generale di un importante tour operator, diventando un punto di riferimento nel settore turistico italiano. Orgoglioso padre di 2 figli, Filippo e Virginia, che condividono con lui la passione per i viaggi.
MARTA BOLDI– Autrice
Cresciuta fra set cinematografici e teatri, coltiva fin da giovanissima la passione per la scrittura, il mondo del musical e il cinema. Laureata in Linguaggi dei Media ,si specializza con il Master in International Screenwriting and Production all’Università Cattolica di Milano e studia presso la School of Visual Arts di New York. Nel 2016 pubblica il suo primo libro Le Mie Tre Vite (Edizioni Piemme).
In common, chin ups are great on your grip energy since you
should maintain onto the bar. The shut grip additional improves that by activating your forearms and biceps more.
Levrone’s again had spectacular thickness, especially by way of his traps and upper lats, however he additionally
maintained a level of refinement and aesthetic attraction that made him stand out.
His background in energy sports allowed him to
build a powerful physique that translated perfectly into bodybuilding.
In Distinction To many of his contemporaries, Haney’s training mantra was to “stimulate, not annihilate” the
muscles. He targeted on stopping overtraining and damage,
prioritizing longevity within the sport. This balanced approach helped
him become one of the constant champions in bodybuilding historical past.
Whereas the chest and biceps are the upper body muscles every exerciser desires to concentrate on, your back
in all probability deserves extra of your attention.
Due to the shut and underhand grip used for the close
grip chin up, the biceps get activated extra. This is as a end result
of your lats are put in a position that doesn’t allow them to do the bulk of the work.
With the addition of chin-ups, Priest shared that there would be no want for lat pulldowns since it’s a similar movement.
Bodybuilding veteran Lee Priest remains energetic
within the health world since his competition days ended.
While there are rumors a few return, Priest has continued to train at a high stage while additionally sharing his wisdom with others looking to higher their physiques.
During a current interview, Priest was requested about the high two back workout routines and he focused two used to build thickness.
It’s possible that you are also blessed within the
back division, in which case you could find your individual relatives calling you Huge Back.
It’s additionally essential for growing motion effectivity,
particularly with pulling and twisting actions. Your again is the one muscle that will make you look huge from all angles, not just the front.
Once More, don’t neglect workout routines for width (this is why lat pulldowns are included
in your back exercise above). Barbell rows (some name them bent-over rows) are the
single best exercise for constructing again thickness.
In reality, when you solely had time for one back train, this ought
to be it. Building muscle is as much about recovery
resource-intensive as it is in regards to the actual exercises.
A well-developed back is visible from each angle and provides a huge
amount to your total physique. Broad, thick backs look
highly effective and will earn you admiring glances from lifters and non-lifters
alike. These practical movements challenge your grip energy, core stability, and overall body coordination while
selling muscle growth in the back and other major muscle teams.
Deadlifts are a powerhouse move in relation to constructing again thickness.
This train engages your complete posterior chain, from
glutes and hamstrings to the trapezius muscles along your higher backbone.
Constructing a strong back isn’t only for present;
it’s key to general power and health.
It ought to be noted that the behind the head lat pull-down can potential course damage
or strain to the rotary cuff if not performed with proper kind and approach.
Your lats work with the teres main and pectoralis main muscles to adduct, rotate, and prolong your arms.
Its primary function is moving the arms toward the body’s middle, as seen in exercises like chin-ups and lat
pulldowns.
As we aim for max muscle development with these
workouts, damage prevention remains a top priority—because
what’s energy without resilience? Now let’s dive into
the highest 10 exercises that will pack on back thickness and
bulletproof your physique in opposition to setbacks. Traditionally, rowing exercises have long been known for
building thick backs and this transfer is no exception. The
heavy pull blasts the lats as properly as the opposite depth-building muscular
tissues of your center back including your teres main and minor.
Meadows recommends barely kicking your hips away from
the bar and emphasizing the stretch, you’ll really feel this
in the decrease lats. We’ll begin off the with Lat pull-down, in all probability essentially the most broadly recognized and popular train for
the again. If carried out correctly it can be an excellent train to enhance again width and
add some mass.
Flex Wheeler, identified for his aesthetics and
symmetry, had one of the completely proportioned backs in bodybuilding.
His focus was on achieving an artfully balanced physique,
with a again that was detailed and stylish, although not the widest or thickest.
Regardless Of his reputation for going heavy, Ronnie’s coaching
involved smart strategies to prevent injury. His approach to progressive overload and perfecting
type allowed him to carry huge weights with out breaking down, enabling him to
maintain his dominance for thus a few years. In this article, we’ll discover thirteen bodybuilders who have
mastered again improvement, revealing the techniques and strategies
that set them aside.
When it comes to the number of units, anything between 2-4 is nice, more than that and you’re
simply going to overtax the central nervous
system (CNS). It Is another cable train that allows you
to take benefit of the fixed rigidity on the cable that can, again, increase time beneath
rigidity. It’s also an excellent variation for people with decrease again points because the decrease again muscles aren’t as engaged
as they might be in a standard hinge place. Plus, the more you weigh, the more weight you
must pull, which will increase the stimulus for power variations.
You’ll additionally get a full again exercise that will construct
slabs of thick muscle. Fortunately, traps are easy to develop and have a tendency to grow
quickly, particularly when you work them immediately.
Your lower lats and rotator cuff muscle tissue won’t develop at full pace, but you’ll work all the
biggest muscles and develop a ton of useful strength.
Many guys build spectacular backs this fashion, and it’s certainly sufficient to hold
up your back size if you ever need to focus on different
things. They hold your shoulders robust and stable when you’re carrying heavy
masses.
Pull-ups not only contribute to a well-defined back but also
fortify shoulder power by involving the rotator cuff muscles,
together with the infraspinatus and teres minor. For those on the lookout for variation, lat pulldowns
can serve as an alternative or complement in your workout routine.
Bent-over rows develop back thickness and energy, particularly within the
lats, traps, and rhomboids. They additionally improve
pulling power for movements like pull-ups and deadlifts.
You might do your whole again exercises in a devoted back exercise, however
upper/lower splits and full-body workouts are simply pretty a
lot as good.
The muscle responsible for creating width is the
latissimus dorsi – the lats. It originates from the backbone, the
place the fibers fan upwards and insert into the humerus. If you
wish to really gain some size in your again, there is a hell of a lot more
to it than deadlifts and pull-ups. When we talk chest, we have 2
separate muscle tissue, arms, 2 seperate
muscular tissues, and so forth. Dead-lifts certainly work the
upper again well, however fail to provide a whole pull as they neglect the elbow flexors.
They produce other disadvantages similar to failing to offer an entire lower physique movement by overemphasizing the
hip extensors.
Focusing on a strong again creates a strong foundation for other lifts as
properly. With improved stability from workouts focusing on the scapula and spinal erectors, you’ll be capable of maintain higher form throughout squats or shoulder presses.
Engaging in these movements regularly helps situation the lats, rear delts, and full
thoracic cage, promoting an upright stance that radiates
confidence and power. Until you’re training with
impeccable type and utilizing the proper weights, you can be underworking
your muscles and aren’t going to see the progress and progress
you want. Not Like the basic lat pulldown, the impartial grip
variation lets you isolate muscular tissues like the lats and
biceps. A robust again can be critical for twisting the torso, pulling your arms down from
above your head, and, maybe most significantly, stabilizing the backbone.
However, a robust back plays a crucial function in supporting compound actions like deadlifts, squats, and
bench presses. Additionally, it improves posture and spinal stability, reducing the chance of
harm and muscular imbalances. They can even assist you to pull your
elbows again, especially when flared. You can prepare them by doing rows
with flared elbows, by doing rear delt flyes, or by doing external rotation workouts
like face-pulls. The other profit to rows is that
you’re driving your elbows again in the course of your torso, coaching your
lats and rear delts. The distinction is that rows are inclined to work your upper-back
muscular tissues a bit harder, whereas chin-ups work your lats through a
deeper vary of movement.
It doesn’t wholly dictate it, however sure grips will make arm path extra pure than others depending on what
area of the back you are attempting to isolate.
Our 4th installment of our body half specific coaching steerage may be our most
in-depth—it will be shut between this and legs. Again is a rather advanced
beast in terms of coaching and actually training the
muscles correctly. Distribute the workload evenly across
all the involved components by utilizing medium positions.
This will stop joint points and muscle imbalances while
maximizing pressure.
I like to start my again routine with a width builder,
using either chins or entrance pulldowns. Each of these works the lats a
little in a special way, however I favor front pulldowns because I can adjust the
resistance extra simply than I can for chins. Make certain to arch your again as you pull the bar right down to your
higher pecs. Back training is actually fairly fundamental — you
have to carry out exercises that pull your arms down or again, or each.
You can hit all the back areas in as little as thirteen units, offered you consider actually working your back and never simply on transferring heavy weights.
Levrone was identified for counting on heavy free weights, with a specific emphasis on compound actions like deadlifts and rows.
To improve again thickness, have interaction in weight training with
workout routines like lat pulldowns, Romanian deadlifts,
and chin-ups. These focused movements work muscle fibers intensely for a powerful and sculpted again. The Dumbbell Lying Rear
Delt Row is a highly efficient train for constructing again thickness.
By lying face down on an incline bench and performing rowing motions with dumbbells, this
train particularly targets the rear deltoids and higher back muscle tissue.
In this bodybuilding again workout, you’ll do larger reps
in the cable rows for a large pump.
Whereas these are important for size and power, neglecting the
rear delts can leave your physique trying incomplete.
The TRX low-row exercise is highly effective for building a stronger and
wider back because of its unique benefits. By using suspension straps, it
engages the muscles of the higher again, including the latissimus dorsi, rhomboids, and rear
deltoids. This exercise emphasizes scapular retraction and shoulder extension, promoting improved posture and stability while targeting multiple muscle teams simultaneously.
Recognized for his meticulous method to both training and vitamin, Cutler’s back growth was a crucial
consider his victories and long-standing success in the sport.
Haney’s signature pose was the rear lat spread, where his broad,
muscular back was perfectly displayed. His ability to maintain controlled symmetry on this pose helped solidify his dominance in the Mr.
Olympia competitions. Ronnie’s go-to pose was the rear lat spread,
the place he may showcase the complete extent of his huge
back.
You work the identical muscle tissue at the endpoints
but at weaker lengths and in positions that might harm the joints.
Some range of motion does seem important though
to permit adverse work and different effects revealed when inspecting forms of muscle contraction. This calls
into question the need for lots of exercises to develop the higher again. Shoulder melancholy, which occurs on vertical pulls, subtracts or lessens the
contribution from many of those muscle tissue however nonetheless involves
the latissimus dorsi. The decrease complete contribution isolates the
lats more so, with isolation all the time leading to problems.
It does require a larger vary of motion for them, but this is not
necessarily an excellent thing.
There are plenty of deadlift variations, and they’re all wonderful back builders.
Nonetheless, in my expertise, sweeping deadlifts are the last word train for creating a
picture-perfect again. Running up either facet of your back,
the erector spinae muscles are answerable for extending, laterally flexing, and stabilizing your spine.
Well-developed spinal erectors add so much to the form and dimension of your back.
They additionally present your spine with much-needed
help, probably reducing your threat of again ache and damage.
When writing their workouts, lots of trainers like to incorporate a long list of exercises to work the
target muscles from each conceivable angle. They then prescribe
set after set for every train, creating a program that may take a few hours to complete.
Subsequent, incorporate particular warm-up sets for the first exercise in your routine.
Use lighter weights than what you intend to raise during your working units.
Aim for 2-3 units of reps with controlled actions to prime the targeted muscles
additional.
This train is considered by many because the king of again exercise and has been proven over decades to be an train that is
great for adding mass to the again. Whereas this
exercise requires a premium subscription, StrengthLog is one hundred pc free to download
and use as a workout tracker and basic energy coaching app.
Keep In Mind that progressive overload is the vital thing to
consistent features over time. To continue making progress, you have to steadily enhance the calls for on your muscle
tissue. They are one of many five most popular exercises for both men and women and a
great addition to your again day hypertrophy workout.
This bodybuilding back exercise is considered one of many premium workouts within the
StrengthLog app, which you’ll obtain for free utilizing the buttons beneath.
Whether you aspire to compete on stage or simply want a powerful and aesthetic back,
this text will information you through a comprehensive bodybuilding back exercise.
With 6-rep units, weights will be too heavy to use a really long
eccentric or concentric part. So, for 6-reps we have to power the load up and lower it as controlled as we are in a position to, normally within the two second
vary. Each days will build size, however the 6-rep sets will
be the strengthening component to assist us add weight on higher rep days.
With your left facet to thepulley, seize the deal with with yourright hand.
Pull the deal with upand throughout your physique until yourhand is over your head.
References:
male performance issues (Jacklyn)