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Láska alebo sloboda? Musí si vybrať

Napísal Milan Buno 21. júl 2016

Chce pomstiť smrť svojich milovaných rodičov. No netuší, ako sa s ňou osud zahrá... Jana Benková je jedna z najobľúbenejších slovenských autoriek a práve vydáva nový román Uličnica, v ktorom si jej čitatelia nájdu to, na čo sú zvyknutí.

„Úsmev, slnko, iskrivé dialógy, a keďže disponujem obrovským množstvom informácií z rôznych oblastí, klasickú románovú dejovú líniu už tradične zdobím aj glosovaním aktuálnej slovenskej reality,“ približuje Jana Benková.

Najsilnejší je však samotný príbeh.
Hlavná hrdinka Svetlana naivne verí v spravodlivosť, ale netuší, s akým rafinovaným súperom sa pustila do zápasu. Jej dlho pripravovaná vendeta sa nevydarí tak, ako si naplánovala...
Teraz už striehne smrť aj na Svetlanu. Na úteku pred dôsledkami skončí úplne na dne – v cudzom meste, na ulici v spoločnosti žobrákov a holubov. Vystrašené dievča bez prostriedkov napokon prijme miesto striptérky vo viedenskom nočnom klube. Stane sa hviezdou nočného života rakúskej metropoly a dúfa, že konečne našla svoje šťastie...

Lenže život jej ho nedaruje len tak a Svetlana zrazu stojí pred osudovou voľbou – láska alebo sloboda?
Kniha Uličnica je začiatkom spolupráce úspešnej autorky Jany Benkovej s najväčším slovenským vydavateľstvom Ikar. Je to príbeh o hľadaní šťastia a slobody...
Jana Benková patrí medzi najúspešnejšie a najobľúbenejšie slovenské autorky, čo dokázala aj víťazstvom v ankete najväčšieho internetového kníhkupectva a vysokými predajmi svojich kníh. Tie neklesajú ani po vyše 20 vydaných knihách.
„Myslím, že čitateľov priťahujú moje knihy preto, lebo sú plné úsmevu, inšpirácie, povzbudenia aj pri tých najťažších problémoch, ktoré čitatelia môžu zažiť,“ vysvetľuje Jana Benková v rozhovore pre portál LepšíDeň.sk.

Úryvok z novinky Uličnica:

1. kapitola
Mohol to byť krásny a pohodový rodinný večer...
V jeho očiach som videla tie svoje. S pohľadom plným bolesti mi stisol ruku: „Tak toto, Svetluška moja, už asi nezvládnem.“
Naprázdno som prehltla. Otec rozhodne nepatril k tým, ktorí by sa vzdávali. Pohladil ma po vlnitých vlasoch. Aj tie som mala svetlé po ňom.
„Nie som si istý, dcérka. Je toho už priveľa. Som na dne.“
„... Ale veď... Oci, predsa vieme, kde žijeme. Skús sa brániť, určite sú viaceré možnosti!“
„A čo by som tým dosiahol? Možnosti sú, ale biedne. Teda, ak sa nekamarátiš s niekým tam hore.“
„Aj ty máš kontakty!“
„Také nie,“ zvraštil čelo. „Dostal som sa na úplné dno a neviem sa odraziť hore. Skúšal som to, ver mi, nie som v biznise prvý deň... Nejde to. Všetko už zašlo priďaleko.“
Nevedela som, čo na to povedať. Bola som zmätená viac než on. Nežila som so zalepenými očami. Čítala som noviny a bolo mi jasné, že iba ťažko niečo dosiahne, ak žije a pracuje čestne. Veľmi ťažko.
„Pomôžem ti. Nemusíš byť na všetko sám,“ snažila som sa ho povzbudiť, ale darmo.
„Mama o tom nevie. Nechcel som ju zaťažovať...“ stisol pery a pustil moju ruku. Až po chvíli začal opäť rozprávať. „Zobral som si tri vysoké pôžičky. Tri, dcérka! Ja viem, aký je to hazard, musel som však vykryť, čo sme dlhovali. Veľká stavebná firma, ktorá ryžuje na štátnych zákazkách, nám poriadne neplatí už rok a pol. Od štátu tí veľkí frajeri zhrabli desiatky miliónov – a účty neplatia. Asi nestíhajú medzi dovolenkami v Karibiku...“ ťažko si vzdychol a pokračoval: „Stále nás odkazovali na neskoršie termíny, no svoje sľuby nedodržali. No ja musím vyrábať materiál, dodávať zákazníkom, aby som o nich neprišiel. A z čoho som mal zaplatiť ľudí? Drú u mňa aj tak len za pár stoviek, nemôžem ich predsa nechať s rodinami hladovať. Snažím sa prekrývať úvermi, čo sa dá, vzal som si ďalšiu pôžičku od nebankovky, lebo banky ma už poznajú a ďalšie peniaze by mi nedali. Chyba za chybou... Prepustil som takmer štyridsať ľudí, viac nemôžem, bolo by to pre firmu likvidačné.“ Pretrel si čelo. Pri tom pohybe Ofináč zdvihol hlavu a pozrel pánovi do očí. Keď otec nereagoval, znova sa uložil. „Vieš, dcérka, musel som založiť aj tento dom...“ zúfalo zaťal päste.
To ma vydesilo najviac. „Náš dom?“ neverila som vlastným ušiam.
„Nikdy som neťahal do obchodu rodinu, to dobre vieš. Vždy som tebe aj mame vytváral také podmienky, aby ste boli spokojné, šťastné, aby si mala všetko, čo potrebuješ a mohla študovať... Je to aj dôsledok mojich zlých rozhodnutí.“
Po chvíli mlčania som sa spamätala.
„Nič ti nevyčítam, ocko, ale predsa len si mal kontaktovať políciu, súdy... Všetkých. Nemôžeme prísť o dom, je to náš domov. Iný nemáme...“
„Ty si myslíš, že som to neurobil?“ naklonil sa ku mne, aby zdôraznil, čo povie. „Niekoľkokrát. Všade majú svojich ľudí. Aj na polícii... Taký veľký hráč, ktorý získava jednu veľkú štátnu zákazku za druhou, má podchytených všetkých odhora nadol. Zbytočne sa sťažuješ, prosíš, podávaš trestné oznámenia či žaloby. Nedostaneš sa nikam... Ani k štátnej objednávke na desať ceruziek – všetko automaticky a bez mihnutia oka dostávajú sponzori politikov.“
„Neuveriteľné.“
„Taká je realita. Žiaľ, čestne toho veľa nezískaš,“ hodil rukou. „Škoda reči, to my, obyčajní podnikatelia, neovplyvníme... Takže môžem buď stavať psie búdky, alebo sa podieľať na veľkých projektoch, ktoré robia ľudia ako Roman.“
„A za ním si bol?“
O Romanovi som vedela. Otec s ním často hovoril a neboli to príliš priateľské telefonáty. Volával ho iba Roman a dnes o ňom hovoril prvý raz podrobnejšie. Musí to byť veľká ryba, keď má taký vplyv, pomyslela som si.
„Samozrejme. Predtým sa mi vyhýbal, ale nedávno sa to zmenilo a pre mňa to znamenalo veľkú nádej. Predstav si, prijal ma až po roku, ako som od neho začal vymáhať dlžné peniaze... Usmieval sa, akoby sa nič nestalo. Potľapkával ma po pleci, aby som sa nestresoval a opäť mi posľuboval hory-doly.“ Otec na mňa upieral oči, v ktorých som videla nekonečné trápenie. „Odvtedy na urgencie platieb nereaguje. Pred dvoma mesiacmi sa mi podarilo odchytiť ho znova, keď ho šofér priviezol do sídla jeho najväčšej firmy. Stál som tam pri bráne ako žobrák a on sa mi cez polostiahnuté okienko na aute iba vysmial do očí, vraj ho môžem žalovať a že mi pri tom želá veľa šťastia.“
Striasla som sa od zlosti: „Hnusné!“
„Sveti, on má desiatky firiem a jedna skrachovaná ho nepoškodí ani neohrozí. Ja mám jednu veľkú, štyri roky zásadne naviazanú na biznis s ním, takže tie dlhy nemám z čoho splatiť. A neviem, kde by som toľko peňazí zohnal... Vyčerpal som všetky možnosti, prepočítal som účty z každej strany, ale ten výpadok v našich príjmoch je taký vysoký a taký dlhodobý, že naozaj nevidím východisko... Snažil som sa riešiť veci zodpovedne, stretnutiami s bankami, s poisťovňou a s inými obchodnými partnermi, ale pri Romanovom mene dáva každý od toho ruky, ešte aj úrady. Veď naňho by neprijali ani trestné oznámenie...“
Mlčala som. Srdce mi zvierala úzkosť, ale nevedela som, ako otca utešiť. Jemne mi pohladil chrbát ruky.
„Nechcel som ťa vystrašiť, ale...“ nakrátko sa zasekol. „Už ma chytá panika, dcérka. Nemôžem spať a v robote ani nevnímam ľudí. Mozog mi frčí ako divý, výkyvy tlaku mám ako neurotik v osemdesiatke, ale zatiaľ som nič nevymyslel. A ohrozil som aj teba s mamou... To je to najhoršie. Prosím ťa, pred ňou nič nehovor.“
„Ona o ničom nevie?“ neveriacky sa mi rozšírili oči.
„Skrýval som to, ako sa dá. Nechcel som ju znepokojovať.“
„Aha.“
„Hanbím sa, že nemôžem dodržať sľub, že jej celý život budem plniť sny a chrániť ju... Netuší, čo sa deje... Ako jej to poviem? Ako sa jej pozriem do očí, keď som vás vystavil a ďalej vystavujem takému nebezpečenstvu a neistote? Keby som mohol spávať, mal by som pocit, že je to iba jeden veľmi zlý sen, z ktorého sa ráno prebudím a život pôjde ďalej. Čo je toto za svet? Čo mám robiť? Vykradnúť banku?“
Teraz som mu ja pevne stisla ruku. „To určite nie, oci, ale nejaké riešenie predsa musí byť! Veď do tejto situácie si sa nedostal iba tak! Podnikáš vyše dvadsať rokov, dobre sa ti darilo, a zrazu máš skrachovať?“
„Alebo aj niečo horšie...“ zašepkal.
„Horšie?“ zdúpnela som.
Bolesť v jeho očiach by sa dala krájať. „Nie som prvý ani posledný, kto sa zapletie, hoci aj v dobrej viere, s takýmito megašpekulantmi... a ja na nich nemám. Dopekla, prečo ťa tým vlastne zaťažujem? Som neschopný chlap, zlyhal som na plnej čiare.“
„No a... čo tvoji právnici?“ spýtala som sa, a keď otec znechutene mávol rukou, pokračovala som: „Alebo ujo Milan? Nemôže ti požičať? Alebo inak pomôcť, poradiť?“
Milan bol otcov brat a s manželkou Adelou a dcérou Ivanou, mojou sesternicou, žili v Banskej Bystrici. Súrodenci k sebe asi nikdy nemali príliš blízko, vídali sme sa iba zriedkavo, zväčša v lete na ich chate alebo cez Vianoce u nás.
Otec pokrútil hlavou: „Milan sa mi otočil chrbtom. Nekomunikuje so mnou už tri mesiace. Sám potreboval požičať peniaze, a keď som mu povedal, že nemám, urobil takú scénu, že vystrašil aj moju sekretárku. Vraj o mne nechce už počuť... Skúšal som mu volať viackrát, aj Adele, no nezdvihli mi telefón. Neveril, že sa teraz sám zmietam v existenčných problémoch... Je to márne...“
Tak preto mi Ivana predvčerom neodpovedala na esemesku, či sa nechystá do Bratislavy na výstavu o Titanicu! Chcela som ju pozvať na obed.
Sedeli sme v prítmí obývačky. Zažali sme si iba stojacu lampu v kúte. Z opačnej strany na nás dopadalo svetlo z kuchyne. Mama odbehla k susede požičať smotanu. Na sporáku čosi bublalo a v byte sa šírila lahodná mäsová vôňa. Mohol to byť krásny a pohodový rodinný večer...
Z kuchyne pricupital Ofináč a roztopašne mi oblizol odhalené koleno. Už sa tešil na večernú dobrotu, čo dostane do misky. Ofináč je náš drobný maltezák. Má sedem rokov, meno podľa dlhej ofiny, ktorú mu nechávame rásť, a je rovnocenným členom rodiny. Robí všetko s nami a tak ako my. Pozrel sa na moju vážnu tvár, potom na otcovu a prestal vrtieť chvostom. Vypýtal sa mu na kolená a spokojne sa schúlil do klbka.
Otec ho neprítomne pohladil, potom sa oprel a znova stisol päste. Čelo mu krčili starosti. Fatálne problémy. Podložil si bradu rukou, kožené kreslo zapraskalo pod jeho ťarchou. Nezvykol prehrávať ani uhýbať z cesty. Ani cúvať pred riešením problémov. A predovšetkým – mňa ani mamu pracovnými problémami nikdy nezaťažoval. Vždy ich vyriešil a život bežal ďalej.
Tentoraz to muselo byť veľmi zlé.
„Keby som aspoň dom...“
„Myslíš, že nám reálne hrozí, že nebudeme mať kde bývať? Stanú sa z nás bezdomovci?“ spýtala som sa a predstavila si tých, ktorých stretávam v tom večne špinavom podchode na Trnavskom mýte. Ak sú slušní a nevnucujú sa, kupujem si od nich Nota Bene. Premkol ma strach, že tam onedlho budem stáť aj ja, opustená, špinavá, hladná, s jednou taškou pohodenou na zemi, s prázdnotou v očiach a bez vidiny pohodového jesenného večera v čistej izbe pod hrubou dekou pri dobrej knižke. Striaslo ma a do očí sa mi tisli slzy.
Otec mi už nestihol odpovedať. Náš rozhovor preťal mamin veselý hlas z kuchyne: „Večera!“
„Prosím ťa, nezabudni – pred mamou pssst!“ poprosil ma ešte raz. „Nájdem vhodný čas a poviem jej to sám.“
Mohol to byť krásny a pohodový rodinný večer...
Napokon bol, ale iba navonok. Nič netušiaca mama zhodila farebnú zásteru, sadla si k stolu a spokojne sa usmievala, lebo večera, sviečková špecialita, akú by nevyčaril nikto iný na svete, sa jej naozaj vydarila. Jedli sme, ale nemohla som sa na otca ani pozrieť, aby som sa nerozplakala a všetko neprezradila. Toto jej musí vyklopiť sám, ja by som to nezvládla.
Odkrojila som si plátok mäsa. V hlave mi vírili myšlienky.
Mama si to po chvíli všimla. „Čo sa s vami dvomi robí? Hádali ste sa?“ zapichla do mňa pohľad.
„Nieee,“ odvetili sme zborovo.
Premeriavala si najskôr jedného, potom druhého. „Nuž, napätie medzi vami by sa dalo krájať. Niečo sa stalo?“
Pokrútila som hlavou.
„Nuž, ja si myslím, že áno. Nehádajte sa. Pokojne sa najedzme a ráno sa o tom porozprávame. Veď na každý problém sme predsa traja, nie?“ usmiala sa a nabrala si omáčku.
„Asi som unavená. Pôjdem si ľahnúť skôr,“ naznačila som. Aké jednoduché je klamať. No hrdá som na to nebola.
Otec mlčal a krájal si knedľu.
„Ty sa v tom jedle iba premŕvaš, nechutí ti?“ spýtala sa zrazu mama. „Zajtra ti urobím plnenú papriku, ak chceš.“
„Nie, nie, je to skvelé, naozaj,“ ubezpečovala som mamu. Dobre ma poznala a vedela, na čo ma istotne naláka.
Vôňu maminej plnenej papriky si viem živo predstaviť dodnes... Odvtedy som takú vynikajúcu nejedla.

14 komentárov

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    They're one of the few machine exercises (along with seated leg curls) we routinely
    prescribe, as they work! It's a simple machine that uses primary biomechanics to focus on the
    hamstring muscular tissues and glutes. Sitting on the posterior of your body, they're important for
    each performance and aesthetics.
    Additionally, should you're too far forward, the move
    will extra closely resemble a nordic hamstring curl. Slowly lengthen your knees, sliding your ft out in entrance of you as you decrease
    your hips. When your legs are extended, reverse the movement, curling
    your legs as you bridge your hips once more. Glute-ham raises have been first carried out by
    weightlifters in the U.S.S.R. someday within the 20th century.
    Soviet athletes dominated the world stage in many different sports activities for many years.

    There are only a handful of exercises that mimic the glute-ham increase movement (we’ll present you how
    to do some of them below, should you don’t have a glute-ham bench).
    With Out them, you would need to carry out multiple completely different workout routines to attain complete hamstring growth.
    For occasion, leg curls to work the knee flexion component, and Romanian deadlifts or kettlebell swings to train hip extension. They additionally train the hamstrings
    in a really useful way that’s perfectly suited to faster
    running and overall lower-body explosiveness.

    Using this GHD machine you'll have the ability to target your muscles
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    The frame is tremendous secure with an additional wide base that’s
    coated by a sturdy powder paint. As you can see, most of them are
    comparatively well known, so if you're not doing them,
    start.
    Now let's add within the hips and thighs as it will act on the knee joint.
    His head, arms, trunk, hips, and thighs will weigh around 88 kgs (194 kilos,
    or 863 Newtons). With the hip thrust, you get much larger imply and peak activation in comparability
    with the glute-ham raise, plus you get a dynamic muscle contraction with
    a concentric, isometric, and eccentric part. However, neither
    of these studies measured gluteus maximus EMG, though. Get 10%
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    When you get strong enough to do these without
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    up significantly by now and you can start holding a weight plate throughout your chest.

    While you'll have the ability to carry out glute-ham increase alternate options using a spread of equipment, you need a glute-ham raise machine to do the GHR correctly.
    If you don’t have a glute ham increase machine, you can do the Nordic curl, which is the free weight variation on glute ham raises.
    Stiff-legged deadlifts, however, are more glute/hamstring-focused.

    A reverse hyperextension, simply generally known as a "reverse hyper," was made
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    this exercise, both as an different to the glute-ham
    elevate or by itself. The hip thrust outperforms squats and deadlifts relating to glute
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    Research show hip thrusts produce higher glute activation than squats at comparable hundreds, making them a go-to glute-building exercise.

    As Soon As you attain the point where sustaining control is
    now not possible, you can use your arms to
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    Glute ham raises are typically safer for folks with knee or again issues because
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    Right Here are 6 benefits that may persuade you to add this transfer to your exercise
    cut up. The difference is that with a nordic curl, your knees start at almost the highest of the pad, putting an incredible load on the
    hamstrings. The glute-ham raise focuses on the hamstrings, however
    the tension it creates on the back side of the physique
    irradiates all the greatest way up the chain. That signifies that the glutes get entangled as nicely (as the name of the exercise
    would imply), along with the spinal erectors, which run from the pelvis all
    the way as much as the neck. The ab muscle tissue also should work together with your
    erectors to brace your spine, so it doesn’t flop over when you perform the increase.
    And don’t be stunned when you get up with some calf soreness the day after doing glute-ham
    raises the primary time, for the rationale that gastrocnemius activates to assist the hamstrings in flexing the knee.
    And when you don’t have access to a cable machine, you can do it with a resistance band too.

    The best train for you'll rely in your individual fitness objectives.
    If you are looking to build muscle mass and energy, leg curls could additionally be a greater option. Nonetheless, if
    you are seeking to improve hamstring power and power, glute ham raises may be a
    more sensible choice. The glute ham curl (or GHR hamstring
    curl) is a powerhouse train for constructing sturdy, defined hamstrings and glutes.
    Whether Or Not you’re an athlete trying to improve performance or a health enthusiast aiming for higher muscle definition, this
    train deserves a spot in your routine. By mastering the
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    Whereas it’s a easy body weight movement, the glute-ham
    raise packs an identical punch to massive barbell exercises.

    Athletes who persistently incorporate this train usually notice
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    Whether you’re a sprinter seeking to shave seconds off your time
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    If you have access to it, the glute ham elevate is doubtless certainly
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    Get onto a glute ham developer (GHD) machine with the
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    Why your upper glutes deserve extra love, and one of the best workouts to strengthen them.
    If you don’t have a GHD to work with, you presumably can perform the train by kneeling on a mat and getting a health
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    The glute-ham elevate (GHR) may be essentially the most underrated exercise
    ever invented. The GHR also helps enhance hip and pelvic stability, lowering the chance of damage.
    Glute ham raise is a superb exercise that targets your
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    and variations to carry out this train.
    The glute-ham raise is a must-have in any strength-training program.
    With its capacity to target the entire posterior chain,
    improve functional power, and reduce harm danger, it’s a useful tool for lifters and athletes alike.

    Whether you’re aiming for athletic excellence
    or simply building a stronger physique, the glute-ham raise deserves
    a spot in your workout arsenal. Glute ham raises (GHR)—also generally recognized as glute ham developers
    (GHD)—are an intermediate-level exercise that works the muscles alongside the posterior chain, or again of your body.

    Hip thrusts reinforce powerful hip extension, which is crucial for athletes
    on and off the field. Right Here, I will clarify why the hip thrust is an awesome glute builder, the method to do it
    right, frequent errors and the way to repair them, and programming recommendations
    for energy, muscle, and energy. "This is a pleasant train in your complete lower body, and it actually works on stability, too," says Dr.
    Bond. Whereas calf raises might seem like just a lower-leg train, they interact your glutes as nicely by rotating
    your legs slightly at your hips.
    The Glute Ham Raise is a wonderful exercise for strengthening the
    posterior muscle tissue, which incorporates the glutes, hamstrings, decrease again, and even the calf muscle tissue
    to some extent. Beginning with heavier hundreds earlier than mastering
    the correct form and building up adequate base strength can result
    in compromised kind and elevated risk of harm. While the Glute-Ham Raise is
    an efficient body weight train, adding loads via external loading like
    barbells or bands ought to be approached with warning. Misalignment can disrupt the exercise’s biomechanics, reducing its effectiveness as a
    posterior chain and core coaching motion. A lack of core
    stability can result in an arched again, shifting the main target away from the hamstrings and
    glutes, and doubtlessly resulting in lower again strain. Maintaining stability throughout the motion requires sustained contraction of the belly and lower
    back muscular tissues, making it an efficient core
    training motion. Renowned as one of the favorite hamstring workouts amongst athletes and fitness lovers, the
    Glute-Ham Increase is an excellent hypertrophy train.
    For an added problem, attempt looping a resistance band around your knees or doing the exercise on one leg.

    The glute ham increase, nonetheless, solely entails minor hinging
    on the hips and knees. Most of the work is done by your hamstrings and glutes contracting to "curl" your body upward.
    Both muscles are utilized fully by way of the entire range of movement, making
    it the only handiest exercise to coach each your glutes and hamstrings.

    The glute ham elevate is considered one of the workouts that exists that can hit your entire posterior chain in one
    go. Regardless of your health targets or efficiency requirements, the glute ham increase can profit you and shouldn’t go astray in your workout regime.

    The activity builds up your calves, hamstrings, glutes, and entire
    back like glute ham raises.
    Examine your Glute Ham Elevate efficiency to these reps requirements and see the place
    you stand. To make this move tougher, shorten the steps you're taking so that one rep consists of more.

    Regardless, this may be a great train to use
    when you first start venturing into this world of workouts.
    When selecting between the Romanian deadlift and good morning...do both!
    Nonetheless, they're similar sufficient, so you don't need to do them on the identical day.
    Relying on the thing's peak you're using, you might must bend
    your knees to maintain your feet from hitting the ground.

    What's distinctive about the glute-ham increase is that it'll prepare the hamstrings by performing two actions; extension of the hips AND flexion of the knees.
    Mix that with the actual fact you are lifting the entire weight of your physique.
    At the same time, the glutes will also be involved in hip extension, however most of
    the activation will come from isometric contraction. Kneel going through away
    from the machine with the backs of your calves in opposition to the pad.
    Maintain the double-cable rope attached in both arms simply behind your head, with your elbows pointing up.


    Go down so far as you can (so your higher physique is parallel with the floor), after
    which pull your self back up using your hamstrings. The Glute Ham Raise is a wonderful exercise for any
    athlete trying to enhance their efficiency. By focusing on the glutes and hamstrings, the GHR helps develop explosive power and strength.
    This is crucial for sprinting, jumping, and different forms of
    athletic exercise. Additionally, the GHR may help enhance
    flexibility and vary of motion in the lower body. The positioning of the barbell throughout hip thrusts forces
    your glutes and hamstrings to work onerous all through the entire range of motion, which is
    a unique advantage of this train.
    Glute-Ham Builders are in style across the whole
    range of strength sports – from gymnastics to powerlifting.
    This is due to their capacity to coach the muscle tissue in attention-grabbing, distinctive, and unusual methods.
    These are useful for harm prevention in addition to constructing power and measurement.
    Later got here the varied exercise apparatuses such
    as the glute-ham developer and the poor man's glute-ham.
    It will increase your hamstring strength, can increase
    their muscle mass, reduces the chance of strains and increases your athleticism (running
    and jumping). Anyone can find a suitable issue degree and it is
    very simple to find a setup for this motion.
    In this article, I’m going to be sharing
    with you what you are capable of do as an alternative.
    If you do not have access to a GHD you then attempt a few different workout routines that
    have similar intended objectives of building core and posterior chain strength.

    Beneath are a number of workouts you possibly can try to achieve comparable results to utilizing
    a GHD though the GHD is the superior option to work the posterior chain. This
    machine is completely different from the GHD as your physique is positioned with you lying on your abdomen in opposition to the pads with your legs down underneath
    you. To execute the motion, you must drive your heels up and backward to straighten out your body.
    To find one of the best glute ham developer for your wants you must take into consideration how you plan on using it.
    By strengthening the muscle tissue on the backside of your physique you may create a stronger basis for your body.

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    In current years, the format of the CrossFit Video Games has undergone some modifications.
    Previously, athletes would compete in the Open, followed by the Regionals, after which the Video Games.
    However, starting in 2021, the Regionals were replaced with Semifinals.

    Sure, athletes who are unable to perform sure actions because of accidents or physical limitations might
    select to complete an alternative model of the WOD or
    search a medical exemption. Nonetheless, it's finally up
    to Crossfit’s discretion to allow such exemptions.
    Subsequently, athletes who aspire to make it to this intermediate competitors should be committed to their long-term aim of competing at the highest degree in Crossfit.
    Practice as a group – If you’re aiming
    to qualify with a team, it’s essential to coach together and work on communication and strategy.
    Practice with purpose – Every workout should have a particular function behind it.

    The number of athletes who qualify for CrossFit Regionals
    varies by area. The rankings from the CrossFit Open determine the number
    of athletes from every area who transfer on to compete in Regionals.
    There were numerous regionals in the US to accommodate the high number of athletes,
    with one in South America, Europe, the Center East and Australia, which included Asia-based athletes.

    This exercise is very similar to the 100′s exercise featured at the 2011 Regionals, only
    on paper, it appears to be even harder! This workout is similar to the 100’s workout featured at the 2011 Regionals, solely
    on paper, it seems to be even harder! Throughout the CrossFit Open, individuals full the designated exercises and submit their
    scores on-line. These scores are then ranked on each a world and regional degree, allowing athletes to see how
    they stack up towards others of their area. The CrossFit Open is an annual
    competitors organized by CrossFit Inc. It serves as
    the first stage in the CrossFit Video Games season, permitting athletes worldwide to take part and check their health
    towards a sequence of challenging workouts. The Open usually takes place over five weeks, with a new workout introduced each
    week.
    The high athletes or groups from this stage then move on to compete at their respective regional occasions where
    they may battle it out towards other top opponents of their area.

    The variety of athletes or teams that advance from this stage varies relying on the region’s dimension and how
    many spots they've out there for the CrossFit
    Games. In addition to physical strength and endurance, agility and velocity play a
    major position through the regionals. Competitors will
    have to have the power to maneuver quickly and
    efficiently by way of various movements, similar to
    box jumps, burpees, rope climbs, and handstand
    walks. Being nimble and having excellent physique control are essential for success at regionals.
    CrossFit Regionals is an thrilling occasion where
    the fittest athletes from totally different areas compete
    for an opportunity to qualify for the CrossFit Video Games.

    What are the necessities for collaborating in the
    Crossfit Open? Anybody can take part within the Crossfit Open so long as they
    are no much less than 14 years old. You also don't have to be a Crossfit affiliate health club member or have any prior experience with competitive health.
    Qualifying for CrossFit Regionals just isn't an easy feat,
    however it is an extremely rewarding expertise for these
    who make it. The journey towards Regionals requires onerous work,
    dedication, resilience, and psychological toughness.
    Psychological toughness comes from constant coaching, setting targets, pushing previous limits, studying from
    failures, staying positive, and having confidence in oneself.
    Many athletes seek assist from a vitamin coach to create a customized plan that meets their particular wants.

    The team’s overall rating is decided by the mixed
    performance of its members in every exercise. Moreover, correct diet and restoration are crucial elements that can't be overlooked in preparing for
    regionals. Enough fueling and relaxation are essential for avoiding injury
    and reaching peak performance ranges. Is there a specific variety of athletes
    who qualify for Regionals from each region? Sure, each region has a
    chosen number of spots obtainable for athletes to qualify for Regionals based mostly on their rating in the Open. The
    actual quantity varies from 12 months to year, however typically ranges from spots per region. Earlier Than beginning the journey in direction of qualifying for CrossFit
    Regionals, it's essential to set realistic objectives.

    The Open consists of five workouts over 5 weeks, with one
    exercise being launched every week. These workouts challenge various aspects of health similar to energy,
    endurance, and skill. It takes dedication, hard work
    and months of training to earn a spot at this prestigious occasion. Every region has its own qualifying course of, however they
    all comply with related pointers set by CrossFit headquarters.

    This stage of the competitors brings collectively the fittest athletes
    from different areas to battle it out for a chance
    to compete within the CrossFit Games. However
    have you ever ever questioned what quantity
    of groups from every area get to advance to the next level?

    Simply like another sport or fitness competition, Crossfit regionals
    have what are commonly often known as "goats." Goats are weaknesses or areas that athletes battle with during workouts.
    These could be particular movements or expertise that an athlete
    finds difficult to carry out or keep at high intensity ranges.

    Athletes must qualify through local competitions earlier
    than earning the chance to compete of their respective coaching
    zones. When it involves CrossFit, the regional competitions play a vital role in determining the athletes who will move on to the celebrated CrossFit Video Games.
    Understanding the breakdown of these CrossFit regions is important for both athletes and followers alike.

    CrossFit has gained immense reputation in recent years, attracting health lovers from all walks of life.
    One of probably the most thrilling and challenging features of CrossFit is the aggressive element, the place athletes showcase their abilities and abilities
    in various competitions. In this article, we'll delve into the intricacies of
    CrossFit Regionals, providing you with a complete guide to understanding this thrilling event.

    The CrossFit Regionals are the subsequent step for athletes who successfully complete the CrossFit Open.
    In conclusion, qualifying for Crossfit Regionals is not any straightforward feat and requires dedication, discipline, onerous work,
    and a solid coaching plan. It is important to do not overlook that qualifying for Regionals is not
    the top objective however rather a stepping stone towards reaching larger success in the
    sport of Crossfit. Crossfit Regionals take a look at a
    variety of abilities – from power and endurance
    to hurry and agility. Therefore, athletes who aspire to make it to this intermediate competitors should train with this in mind.
    In addition to being bodily ready, athletes must also be mentally ready to take on the grueling exercises that await them at Regionals.

    The axle bar was used at last year’s CrossFit Video Games, and will be used for the primary time at a Regional occasion in 2013.
    The thicker bar additionally doesn’t spin, presenting opponents with new challenges through the workout.

    The number of individuals that qualify for the CrossFit
    Regionals varies relying on the area.
    Nevertheless, CrossFit Inc. made important adjustments to the
    aggressive construction lately. As of 2021, the CrossFit Regionals
    have been replaced by the CrossFit Semifinals.
    This new stage is extra exclusive, with fewer athletes advancing compared to the previous Regional format.

    It is necessary to note that athletes typically prioritize
    their well being and well-being, making it necessary to take breaks from competition to recover and regroup.
    The "All Regional" Leaderboard allows you to stack rank
    the athletes in opposition to each other throughout Regionals.
    When you are on the "All Regional" Leaderboard, you can sort and compare by an occasion and see
    how all of the athletes fared towards one another for that specific event.
    This function allows for quick, easy access to who's in the prime five and
    headed to the Video Games from each of the varied Regionals.
    Also, this yr for the primary time, you'll see a cross-Regional comparison that ranks the top
    athletes in each region in opposition to one another.
    To see the cross-Regional comparison within the "Top Regional Athletes"
    module within the app, choose the "All Regional" choice.

    Each WOD has a particular point system, and your total
    rating is calculated by including up your factors from all the WODs.
    Three-day passes shall be offered on-line till two days before the regional begins.

    Single-day passes shall be sold on the gate, if any house stays, and may
    be topic to venue charges. The prime 48 may have three days to resolve
    whether or not to simply accept or decline their particular person invitations—April 9-12.
    Spaces will be backfilled from the 49th- to 60th-place finishers
    in the area. Anybody who completed in the prime 60 in his or her area should submit video of Open Exercise 14.4.

    Athletes have 7 minutes to progress up a ladder of predetermined
    masses to their max weight. They can get the barbell overhead nevertheless they select, but
    must carry out 3 overhead squats earlier than shifting onto a heavier weight.
    This signifies that the variety of athletes qualifying for the CrossFit Semifinals can differ from area to region, relying
    on the whole number of participants. Some areas might have more spots available, while others might have fewer.

    The variety of athletes advancing from the Open to the Quarterfinals can differ primarily
    based on the whole number of members. In the previous, the
    CrossFit Open served as a direct pathway to the CrossFit Regionals.
    The top athletes from every region, primarily based on their rankings within the Open, would advance to the subsequent stage
    of competition. Keep In Mind, correct rest and recovery are simply as essential as coaching hard.
    Listen to your physique, consult together with your coach, and
    ensure you’re giving yourself the time you have to
    carry out at your best.
    In conclusion, qualifying for CrossFit Regionals requires a mixture of dedication, onerous
    work, and strategic training. It isn't just about being bodily match, but also having a mindset that is ready to push via challenges and surpass limitations.
    To qualify for CrossFit Regionals, correct vitamin is crucial.
    High Quality diet means sufficient macronutrient intake (protein, carbohydrates, fats), hydration, and restoration gas such as post-workout
    protein shakes. Consistency is critical in all elements of training, including relaxation and recovery.


    The depth of the competition will play a role in figuring out how much rest you need.
    If you’ve competed in a particularly grueling occasion, it’s important to
    offer yourself ample time to recuperate.
    Your coach is conscious of your coaching program and might
    provide steering on the optimum relaxation period for you.
    They will keep in mind your total fitness degree, competitors goals, and any specific needs you might have.
    At CrossFit Regionals, you’ll be competing in opposition to some of the greatest athletes
    in your region. These people have worked exhausting to qualify for
    this competitors, so count on to be challenged by their skills and skills.

    Teams can include each female and male athletes, they usually typically compete in 4
    or five-person groups.
    The number of qualifiers varies based mostly on the area
    and the overall number of athletes competing.
    This means they need to use a registered decide at an affiliate or submit an official video submission. The 10 CrossFit Semifinal occasions are seeded with qualifying athletes
    from every continent.
    The scoring system in CrossFit competitions can be advanced, but understanding it's
    essential for athletes and spectators alike. CrossFit competitions sometimes use a point-based system,
    the place athletes earn points based on their efficiency in each workout.
    These factors are then combined to determine the general rankings.

    The particular details of the scoring system can range slightly from competition to competition, so it's crucial to
    familiarize oneself with the foundations and rules of
    every occasion. Whether Or Not an athlete’s aim is to compete at the CrossFit Games or
    just participate in a better stage of competition, qualifying for Regionals is a
    significant achievement. It serves as a chance to test one’s abilities and push past perceived
    limits. So prepare onerous, stay constant, set practical targets, and always give your greatest effort – you by no means know where the journey may take
    you.

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    The flooring press emphasizes the upper chest and triceps greater than a
    daily bench press, due to the shorter vary of motion. The finest
    decrease chest exercise routine will embrace efficient workout routines to target the
    abdominal head of the sternal area. This is a bit more sophisticated, because
    it makes use ofsuper sets, big units and workout routines not on our
    record above, as we attempt toincorporate some extra muscle groups into our chest workout.

    To do it, set up two cable pulleys at a low position and
    grab one deal with in every hand. Lean slightly forward,
    and bring your arms together in front of your chest, keeping
    them straight or slightly bent. Nonetheless,they use much much less weight and you keep your
    arms straight all through, removingthe urgent component.

    Your grip width can differ primarily based on personal desire,
    but a barely wider grip could help target the upper
    chest extra effectively. Focus on sustaining proper kind throughout every repetition to totally engage the upper
    chest muscular tissues and avoid unnecessary pressure on other physique
    elements. Incorporating this train into your chest cable workouts can lead to noticeable improvements in higher physique strength and aesthetics
    over time.
    Get able to take your chest gains to the following level with these 10 intense and effective cable exercises
    that can assist you to obtain a chiseled
    upper body. The standing chest press, as well as the kneeling chest press, is usually a
    extra useful and effective choice for horizontal pressing workout routines in comparison with supine or pushup variations.
    This is because they require greater core
    strength and rotary stability, because the trainee should maintain their very
    own steadiness and alignment without the assist of a bench or other inflexible structure.
    Like the dumbbell fly performed on a flat bench, the cable fly targets the pecs and front deltoids in isolation. The resistance curve is flat with cables,
    meaning you get a constant load on your pecs over the whole vary.

    Cable machines supply several advantages for chest training, together with lowered threat of harm and ease on the joints.

    You can move your arms in many instructions when utilizing the cable machine to do back workout routines, this implies you can target the muscle tissue from a quantity of angles easily.
    If done right and with intensity again workout routines with a cable machine can generate some severe muscle
    strength and measurement gains. There’s a purpose why every serious gym in the world has cable machines; they work.
    Arnold Schwarzenegger swore by this train, which should
    provide you with an thought of how efficient it is and why
    it is on our listing of finest cable again exercises. Cable flies
    are another beginner to intermediate chest cable exercise as they work the main muscles of
    the pectoralis, helping to increase chest width and separation. Cable chest exercises target different areas of
    the pecs than conventional weightlifting moves, which means they can help push your chest development additional.

    This train effectively isolates and activates your decrease chest muscle tissue whereas also partaking your shoulders and triceps for
    stability and assist. Executing this exercise successfully and persistently
    can lead to increased energy and definition in your higher chest.
    It additionally helps enhance shoulder stability and total higher physique muscle
    balance, making it a useful addition to any upper physique workout
    routine. The dip scored 69% for overall pec stimulation in one of the two studies charted above, but the third study rated weighted dips the highest of all workouts for decrease pec stimulation.
    This isn’t simply lifting weights; that is about participating the proper muscular tissues and doing it successfully.
    It’s easy to let different muscle tissue jump in and take over but maintain the focus on the shoulders.
    Now that you know the place the deltoid heads are, you’re
    going to have a much simpler time activating and contracting them during the next effective exercises.
    The muscles on the outer part of your shoulders, referred to as lateral deltoids, start from
    a specific point in your shoulder blade referred to as
    the acromion course of. It’s simply as essential (more so) to know how the muscle fibers work as it's to study efficient shoulder
    exercises for them. A shoulder exercise with cables also can address
    muscle imbalances and scale back the risk of shoulder harm.

    Their adaptability allows you to target totally different objectives and training kinds whereas
    maximizing chest activation. Beneath the pectoralis major
    is the pectoralis minor, a smaller muscle that plays
    an enormous position in shoulder movement
    and stabilization. Your upper chest muscular tissues are important for creating that seen "shelf" on high of your chest
    and beneath your shirt. It can be an necessary muscle in sports activities where you throw, punch, or push.

    Your chest muscular tissues are one of many main muscle groups of your higher physique.

    When your arms are absolutely extended overhead, slowly lower your arms back to either facet of your head.

    After a quantity of seconds of holding, slowly return your arms to either side of your
    chest to finish one rep. No matter what angle you select to tug the cable from, the quantity of resistance will remain the
    same. I'm not trying to scare you or discourage
    you from using free weights, because they make for an excellent workout.


    One of the primary benefits of cable chest exercises is the
    continuous pressure they keep throughout the complete motion. Subsequent time you’re at a crowded
    health club and your plan is thwarted because all the dumbbells and bench press racks are taken up, don’t overlook the cable machines.
    They present a fantastic, full vary of motion and midline stabilization experience.
    This article is devoted to informing you all about the best chest workouts that you are able
    to do on the cable machine. You will also find an instance cable chest workout
    so that you just can check out on your subsequent chest day.


    The seated cable press is an exercise that entails utilizing a
    cable machine to perform chest presses while seated. This exercise might help
    to isolate the pectoralis main muscle and could be a good choice for those trying to
    focus on this muscle group. One Other variation of the cable fly, the seated low
    cable chest fly is another excellent addition to any cable
    chest exercise.
    If you’d like to coach with Barbell Medication, reach out to us to get a
    personalized health program delivered proper to your inbox.
    We welcome the chance to learn more about
    your individual training goals and expectations and allow you to obtain them.
    You’ll feel the burn quicker and with far much less weight, however you’ll see power features notably quicker.

    For muscle progress, working at intensities that bring you close to,
    however not all the time to, failure could be beneficial.

    It is necessary to begin with lighter weights and progressively enhance the depth over time,
    as properly as to make use of correct type and method to
    prevent damage. By incorporating these chest workout routines into a well-rounded fitness routine,
    men can improve their higher body power and overall health
    and wellness. The finest chest workouts for males are exercises
    that focus on the chest muscle tissue and assist to construct
    power and definition in the upper body. Chest workouts are key
    for constructing and strengthening the pectoral muscles, which contribute to a well-defined and muscular chest.
    The greatest chest exercises for males focus on a man’s fitness targets, and most well-liked appearance.
    Firstly, developing chest muscles enhances the
    aesthetic and symmetry of the higher physique. Secondly, participating in intense chest exercises can contribute to an increased metabolic rate, helping to burn calories and help weight administration targets.

    Due to the technical difficulty of this exercise, it is better suited to intermediate to superior lifters.
    Muscles, tendons, ligaments, and bones respond favorably to variations in our
    exercise selection. In Contrast To free weights, cables
    provide constant tension throughout the whole vary of motion, even at the top
    of the train (or peak contraction). Whereas not
    many individuals are prone to do a cable solely chest exercise, it can be accomplished and
    in an effective method no less. If all you might have
    access to is a cable crossover machine, we promise
    you may get an distinctive chest exercise in. If you want the flat fly,
    then place yourself up greater on the steadiness ball so your higher body is parallel
    with the ground. If you wish to do an 
    incline fly, relaxation your again further down on the
    stability ball so your torso is angled up.
    The key to this transfer is bringing the arms throughout the midline of the physique, getting one of the
    best contraction of the pecs in a shortened position. This model of a mendacity fly is safer than a dumbbell version, as there
    could be much less risk of straining your shoulders within the stretched place.
    The supine variation of the cable fly lets you shift a bit more weight whereas isolating the pecs.

    This transfer is also glorious for offering load to the muscle in a stretched position, stimulating progress and bettering your vary of motion. In addition, specific exercises will permit you to enhance the load, stimulating
    development by way of mechanical demand on the muscle.
    The pec main originates from the sternum, center ribs, and medial collarbone, converging into a
    tendon that inserts into the higher arm.
    For optimal muscle activation and decreased threat of injury, keep a steady pace and focus on respiratory
    rhythmically throughout every repetition. Pull the handles collectively in entrance of you, specializing in squeezing your chest
    muscle tissue throughout the motion. Prolong your arms fully
    in entrance of you whereas maintaining control, then slowly return to the beginning
    position. Transitioning from the Cable Incline Fly, let’s discover
    the Cable Incline Fly on a stability ball.
    Taking a take a look at the anatomy of the main muscle of the chest
    will assist you to understand the preferred angle
    to construct your lower chest. If you’re dealing with a high general body
    fat level, will most likely be more difficult for you to see decrease chest
    definition till you deal with that. You’ll have to
    focus heavily on nutrition to find a way to lose fat and see what
    you’re actually working with. Cables allow a fluid movement by way
    of thefull vary of movement to work any given muscle group, which, once once more, isperfect for
    novices seeking to learn how their bodies should be transferring.

    There are multiple advantages to using cablemachines over free
    weights- and, admittedly, some downsides, too. Their inbuilt weight stacks
    and variablecable heights imply that changes are easy and fast to make.
    Every Thing youneed is in one place, you don’t need to go
    searching out extra plates, youdon’t really need any
    particular coaching, and you don’t really want to fret allthat much about kind.

    The Cable Incline Bench Press and Incline Cable Fly is an effective way to focus
    on the fibers of the upper chest. Furthermore, you presumably can change where your body
    is in relation to the cable machine. Standing
    immediately in the middle versus out in front of the machine
    may even change up the dynamics.
    Wanting to be taught how you can target every of your muscle groups appropriately (and effectively) - along with the chest?
    I've designed each program of mine to be an all-in-one, science-based process that'll get
    you to your dream physique FAST. In this motion, you’re pulling the resistance bands from high to low positions
    in a hugging motion. If you’re having hassle performing a full push-up,
    practice a neater push-up variation, the knee push-up. The wall push up dramatically reduces the stress on the arms, upper back, and abs.

    You could use completely different deal with attachments to train your bis from various angles.
    Maintain your reps gradual and managed to get essentially the most out of this
    train. Emphasizing the significance of concentrating
    on the upper chest, these strategies can result in a extra balanced and
    outlined physique. For additional steerage on maximizing outcomes or exploring extra
    sources, think about consulting a fitness skilled or personal coach.

    Next, incorporate three sets of Cable Low Fly into your routine for a further challenge and muscle activation, aiming for the same vary of reps in every set.

    Whether Or Not you’re aiming for hypertrophy, strength, or endurance, mastering cable crossovers can help you obtain your
    goals. The point is to burn out the muscle, which works greatest with a
    minimum of reps. This applies particularly if you pair the exercise
    with push ups.
    The neutral grip can lead to larger triceps engagement 
    than the standard grip. You can nonetheless use an incline bench
    to do this exercise, but you’ll want to regulate the bench to get an excellent contraction. The lower chest 
    is amongst the tougher areas to train due to the
    lack of variations out there and the restricted range of movement.
    It is carried out on a decline bench, which is about at a downward slope of round 30
    to 45 degrees.
    Not Like barbell presses, that is one place the place Arnold and company
    obtained it incorrect. They did plenty of dumbbell flyes and infrequently considered cable crossovers and pec-deck flyes as
    "sculpting" workout routines to assist etch in striations when weight-reduction plan before a contest.
    Cable chest workout routines require correct kind
    and approach to reduce the danger of injury and achieve effective outcomes.
    Search steerage from a fitness professional or trainer to make
    sure you are performing the exercises correctly.

    When you lift free weights, there are certain factors
    in the exercise the place a) the load in your muscles is decreased, or
    b) your bones and joints lock out to support the burden. So sure,
    the Cable Chest Press may feel more durable, however remember, with higher problem comes greater reward.
    As always, concentrate on correct type to avoid damage and maximize your results.
    Are you on the lookout for more than a chest day exercise – maybe a whole cable workout program?
    When working with cables, the controlled motion permits for doubtlessly extra frequent
    coaching periods with out the chance of overtraining.
    For hypertrophy coaching packages, shorter relaxation time
    intervals (around seconds) between sets may be effective.