Strepitosa prova per la coppia Guerrini-Olivoni, che senza una penalità ad un controllo orario avrebbe vinto la gara.
Con la conferenza stampa tenutasi presso lo storico Hotel Metropol di Belgrado si è conclusa la seconda edizione del Tesla Rally, quinta prova del Campionato Mondiale Energie alternative, svoltosi in terra serba ed organizzato dall’Automobil Club locale, l’AMSS.
La gara è partita nella serata di giovedì da Nis per raggiungere Belgrado attraverso nove prove speciali e più di seicento chilometri di gara. Oltre l’antica Naissus, che diede i natali all’Imperatore Costantino, la carovana ecologica ha visitato anche i siti di Felix Romuliana e di Viminacium, luoghi che testimoniano la presenza romana nei Balcani.
Podio della gara molto simile a quello dell’anno passato: di nuovo vincitrice la coppia Liverani-Ciervo su 500 Abarth a metano, seconda la scuderia Imega con l’Alfa Mito a gpl guidata da Guido Guerrini e la navigatrice Francesca Olivoni, mentre terzo è arrivato lo sloveno Gregor Zdovc su Toyota Prius.
Nella cena di gala, tenutasi sabato sera sempre al Metropol, le autorità locali hanno ringraziato tutti i partecipanti e tenuto a ricordare che il Tesla Rally di quest’anno è dedicato ai 1700 anni dell’Editto di Milano, l’atto dell’imperatore Costantino teso a permettere la tolleranza religiosa all’interno dell’Impero Romano.
Ecco la prima dichiarazione di Massimo Liverani fresco della sua prima vittoria stagionale e della testa della classifica mondiale riconquistata: “Sono soddisfatto di aver onorato l’Editto di Costantino con questa vittoria, ed è bello che il ricordo di questo messaggio di tolleranza religiosa parta proprio da questa terra che per un decennio è stata martoriata da una folle guerra tra popoli che parlano la stessa lingua, la cui unica differenza è proprio la religione (ortodossi i Serbi, cattolici i croati e musulmani i bosniaci); questo fa percepire come le incomprensioni del passato per molti siano finalmente superate e che con l’Europa unita questi popoli possono tornare a convivere come buoni vicini di casa”.
Per Guido Guerrini, secondo nella classifica mondiale, c’è la consapevolezza di una grande gara effettuata: “Sulla strada eravamo primi, ma poi penalizzati da un controllo orario tardivo (un minuto, ndr) dove il solo Liverani è arrivato puntuale; sono contento del risultato e del fatto che la forbice nelle prestazioni con il campione forlivese tende a scendere sempre di più. Se Massimo ha vinto è stato per la sua enorme abilità, ma anche per una esperienza spesso decisiva”.
Francesca Olivoni è la leader provvisoria della classifica navigatori: “Il risultato di oggi ci deve fare felici, visto che con uno sbaglio nella seconda speciale del sabato abbiamo rischiato di buttare al vento il lavoro svolto in tutta la gara che per il resto è andata ottimamente; spero di poter difendere questo primato mondiale nonostante non potrò essere presente alla prossima gara”.
Per la Scuderia Imega corse c’è da festeggiare, visto che la nuova classifica mondiale vede Liverani in testa con 34 punti, Guerrini sale a 27 e nella terza piazza ci sono Viganò e Durand (quarto in Serbia), mentre per il titolo copiloti Francesca Olivoni è prima con 27 punti, secondo Andrea Fovana con 22 e terzo Fulvio Ciervo con 20.
Al Tesla rally di Belgrado erano presenti equipaggi di molte nazionalità tra i quali serbi, croati, sloveni, bosniaci, francesi, italiani e molti bulgari che ospiteranno la prossima settimana la sesta tappa del mondiale, con partenza ed arrivo nella capitale Sofia.
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First, I’ll say that even if you had been able to really feel glute activation in the course of the test,
I’d nonetheless advocate incorporating those glute activation workout routines into your normal routine.
For the first train, you simply want a pull-up bar and a
pair of resistance bands. For the second exercise aimed toward glute development, all you
want is a wall. If you’re having hassle fully contracting your glutes, I need you to start right here.
Opening up the hip joint in order that the
angle between the pelvis and thigh will increase. Concentrate on feeling your glutes do the work and not your legs.
The name of this train may be deceiving, because it not
only works your legs but additionally provides your glutes an enormous workout.
Using a leg press, place your ft slightly higher on the platform.
Brief strides will target your legs extra, so try
wider strides to hit your butt muscles.
Our model, Nikki Pebbles has been a Big Apple City-based fitness instructor for over 9 years.
She is an AFAA and NCCPT licensed personal trainer and group fitness
coach who regularly teaches biking and dance cardio.
Important changes in muscle size – together with your booty – take time and dedication.
When you wish to grow your butt fast, it’s essential to remember that “fast”
is a relative time period in health. Guys, remember that it’s not concerning the movement, it’s concerning the activation of the muscle through the movement.
For occasion, in weightlifting, powerful glutes contribute significantly to lifts
corresponding to Bounce Squats, Deadlifts, and Olympic lifts.
Strengthening the glutes can alleviate and
prevent decrease back pain by guaranteeing that the pelvis and backbone are adequately supported.
If you have any questions, drop them down in the feedback and we’ll respond as
soon as we can. You see, research have proven that the gluteus maximas could
be break up up into 2 primary portions, the superior and the inferior.
They management your muscle insertions and resolve the
place to retailer fat– to allow them to both be good for you, or against you.
As A Result Of your toes are angled out at round
30 degrees, this creates pressure for the glutes
and specifically targets the gluteus medius and minimus,
the smaller of the three glute muscular tissues.
Like squats, Romanian deadlifts are a fairly good glute exercise.
Standing on one leg forces you to work a lot harder to stabilize your
pelvis, which is the job of the glutes medius, and minimus.
Mixed with a big hip hinge motion, this train is one of the best type of
butt-kicker. If your training plan contains big
compound decrease physique lifts such as traditional
barbell squats and deadlifts, you’re already heading in the best direction along with your glute coaching.
But if you need to get slightly bit more particular, then these are the strikes you should know.
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You’ll also keep the muscles under pressure for longer, which translates to extra gains.
In contrast, more superior of us can place a dumbbell,
kettlebell, or weight plate over their hips to
extend exercise problem. Create your own higher glute workout
with Hevy, and track your progress. This is similar to the step up train but with consistent
cardio to target overall cardiovascular well being. The intensity could be diversified to satisfy no matter fitness
targets a lifter has in thoughts. It also helps with
constructing core stability by partaking the deep muscles in the again and all the layers of the abdominals.
Select between a four or 5 day coaching break up and achieve 2-12 pounds of muscle over 90
days… This query is impossible to reply due to
the myriad of variables at play. That said, in case you have by no means actually focused on coaching
your glutes before, I estimate that no much less than 4-6 weeks are needed to see results.
This is an efficient thing, and many these weeks are how novices can sometimes crank
out as a lot as 12 weeks of accumulation. Since attending
to failure too soon is MUCH WORSE than getting there a bit slower,
we suggest being conservative on almost all weekly weight
additions. “This is a motion that targets most a substantial amount of your lover physique muscle tissue, specifically participating your glute medius,”
says Carolina Araujo, certified private trainer and IFBB pro.
Regardless Of its dimension, it’s basic for numerous actions and sustaining balance in addition to
general glute muscle growth. Butt workouts at home usually contain high-rep, low-resistance exercises.
Here are 4 band workouts you are capable of do with hip resistance bands to get these glutes
fired up!
Once I step right into a fitness center, one of the most frequent errors
I see is the neglect of the glutes. This train includes getting on all fours and lifting
one leg up behind you whereas maintaining your knee bent.
This train entails lunging with one leg whereas putting the other foot on a raised floor
behind your body, such as a bench or field. This exercise entails stepping
backward with one foot, reducing down right into a
lunge place, after which driving again as much as a standing position.
If this means you keep an exercise round for up to a year or more, so be it!
Many times, the questions will fall on both sides, after which it’s up to you to make a sensible
selection considering all of the four variables above.
The bum crease is primarily decided by genetics, as
the shape and dimension of an individual’s gluteus maximus muscle will largely affect whether or
not they’ve an outlined crease.
The finest variety of reps and units to do depends
on your fitness objectives. If you’re working to construct
muscle endurance, you would possibly have the power to crank out 15 or so reps, and do 2
to 3 units. [newline]If you’re working for energy and muscle features,
try using a reasonably heavy weight and purpose for 6 to 12 reps and a pair of to six units.
If you’re going really heavy, attempt to do 6 or fewer reps and a pair of to 6
units.
It’s about improving total power, enhancing athletic efficiency, and even preventing injuries.
What you need to do so as to rehabilitate the muscle
is stretch, focus on strengthening workout routines, and even a bit
of an cardio exercise that helps get oxygen flowing into the realm.
It is necessary to do that gently, of course, however
preserving lively with the muscle a bit will help to ensure that it doesn’t stiffen up.
In addition, you may need to stay away from bodybuilding
workouts such as leg presses, Hack squats, deadlifts, leg curls
and extensions, and the like. All these workout routines are unbelievable, and while they might hit the glutes, in addition they
goal multiple other muscular tissues. These workout routines specifically target one or two glute muscular
tissues (often the smaller, less-worked gluteus medius and gluteus
minimus) to develop power and correct imbalances. Inside a
single week (microcycle) of coaching, we suggest between 2 and 5 totally different glute
workouts. For instance, when you practice glutes 3x a week, you
are capable of do a heavy deficit sumo pull on at some point,
a barbell hip thrust on the following day, and a lunge version on the last
day for 3 total exercises in the week. If you’ll have the ability to
simply do a couple of extra units of barbell hip thrusts and get an excellent workout,
there’s no purpose to change to dumbbell single leg hip thrusts, for instance.
And, after all, don’t overlook about your rest days and correct diet.
Since a glute workout shall be just one part of your lower physique workout, it’ll last between 20 and 30 minutes.
Guys, you might have a full list of one of
the best exercises for glutes, but that may not matter.
Whether you’re going to a totally stocked health club, otherwise
you solely have your body weight, I’ve obtained you covered.
This might be as a outcome of deep squats
stretch your glutes whereas under load.
By coaching twice a week, the muscle is in a perpetual cycle of training and
restoration. That stated, you might find it useful to train the glutes for an extra third weekly session.
However, this must be done for a brief duration (4-6 week blocks or each other week).
Even although you may be going to the fitness center and training hard, you may discover your
glutes still aren’t rising.
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Go heavy with 4-6 units of 4-6 reps, resting two to a
few minutes after every set. Use reasonable weight for 3-4 sets of reps, resting between one and
two minutes between units. These suggestions go beyond the
basics, providing new ways to challenge your glutes and
avoid plateaus in your training. If you need greater glutes, you need to place a greater load
on them. The solely method to do this is if you apply progressive overload
in a structured fashion.
For glute workouts to be thought of for my exercises, they need to goal most, if
not all three of the components of the muscle group.
When carried out accurately, glute workouts typically work with different muscle groups similar to
your thighs and core, strengthening both the
muscle and the neuromuscular connection. Whether Or Not you’re into aerobics, yoga, Pilates, weightlifting, and even simple jogging,
a well-conditioned set of glutes can improve your energy, stability,
and endurance throughout your workout routine.
Don’t fear about any other glute exercises for filling out a pair of pants yet.
This not only decreases the effectiveness of those workouts
but additionally increases your danger of decrease again pain, particularly when lifting heavy weights.
The gluteus minimus muscle begins from the external
surface of the ilium, a section of the pelvic bone. Specifically, it emerges
from the region between the front and lower gluteal strains.
This location is on the lower portion of the hip bone, beneath the gluteus
medius.
To modify this train use a bench to take a seat on or use TRX straps for help.
Produce the most effective glute outcomes with ISSA’s Glute Specialist Certification. You’ll learn about muscle
activation, frequent dysfunctions, and building a stronger, more useful posterior chain. For this train you’ll want dumbbells, in addition to a step or plyo
field. Start standing in entrance of the step or plyo
field, holding a set of dumbbells at shoulder peak.
Since they’re done in a staggered stance, each leg will get the extra
benefit of slightly more targeted work. Start by standing with your right foot
about 2 toes in entrance of your left foot.
Write out the exercises you want to do in your exercise beforehand so you’ll
be able to stick with an everyday schedule and have a plan. While they
don’t have as a lot protein as many animal sources, attempt to throw them right into a meal each every
so often to extend protein and get many extra
nutrients. If you are vegetarian or vegan and want a reliable source of plant protein,
legumes corresponding to lentils or beans may be what you’re on the
lookout for. Salmon is amongst the healthiest sources of protein out there and a fantastic meals to develop booty!
If you wish to add some taste to a bowl of rice or need a primary dish to go alongside your veggies, add your
favorite spices to a four-ounce piece of salmon.
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