Nova nova vida

Sempre havia somiat anar-se’n a viure al camp. Després d’estar quasi vint anys en un pis minúscul a la gran ciutat s’havia cansat de sentir les discussions dels veïns, les pudors del camió d’escombraries i d’haver de pujar les escales fins al sisè perquè el simpàtic de l’àtic sempre es deixava oberta la porta de l’ascensor.

Quan va sentir la campanya per repoblar zones rurals que estaven quedant abandonades s’hi va tirar de cap. Una de les poques coses bones de la maleïda pandèmia era que per fi podia teletreballar sense semblar que s’estigués escaquejant. A més, també donaria un cop de mà en algunes classes a l’escola rural i organitzaria activitats al casal d’avis. A canvi, s’instal·laria en una preciosa casa de poble de dues plantes, moblada i amb un jardí a la part posterior. Quinze dies és el temps que havia passat des que havia pres la decisió i ja enfilava per la carretera amb el cotxe carregat rumb cap al seu somni.

El primer matí va entrar al forn a comprar el pa. Estava ple de gent xerrant però tothom va callar de sobte en veure’l. Ell es va posar a la cua en silenci. Quan va ser el seu torn va demanar una baguet i un croissant. La dependenta el va ignorar i es va posar a atendre la persona que anava darrere seu. Una velleta que estava a la cua, li va dir en veu baixa que provés de dir: “Bon dia”, a veure què passava.

Va ser pronunciar aquestes paraules i tothom es va girar. El van mirar fixament uns instants i es va trencar el silenci que s’havia imposat des que ell havia entrat. La dependenta li va dir amb un somriure d’orella a orella: “Bon dia! Què desitja?”

Va sortir capficat amb aquella estranya experiència però no va voler donar-hi massa importància. Va tenir una idea: Aniria a fer un tomb amb el cotxe. Pujaria a dalt de tot de la muntanya més alta de la vall per respirar l’aire pur de la seva nova vida. Només sortir del poble es va trobar amb un tractor enorme davant seu. Després d’una eternitat, va aconseguir avançar-lo en una maniobra més que arriscada. Immediatament després es va trobar amb un cotxe vell que anava tan lent com el tractor. No va aconseguir passar-lo fins al tercer intent perquè els revolts infernals d’aquella carretereta gairebé no donaven cap opció. Per fi podia conduir al seu ritme i començar a gaudir d’aquell moment tan desitjat. L’alegria, però, només li va durar uns minuts. Es va haver d’aturar completament davant d’un ramat d’ovelles que ocupava els dos carrils. Va fer sonar el clàxon amb tota la seva ràbia i els animals es van espantar. Instants després va ser ell qui es va endur un bon ensurt en sentir uns cops terribles al sostre del cotxe. Semblava que s’hagués d’enfonsar. Va sortir i es va trobar cara a cara amb el pastor mirant-lo amb els ulls encesos de ràbia. La mateixa que ell havia tingut feia uns segons. Després d’uns instants de silenci, aquell home rabassut va xiular per ordenar al gos que fes tornar totes les ovelles cap al mig a la carretera.

Ell es va resignar. No volia començar amb mal peu la nova vida, va fer mitja volta i se’n va tornar al poble. De baixada, es va trobar amb el cotxe vell i amb el tractor de cara. Els dos conductors el van saludar amb la mà i un gran somriure carregat de mala baba.

Va decidir que es mereixia un homenatge. El primer dinar seria al restaurant del poble. El cambrer anava amunt i avall sense parar i no el va atendre fins que no va deixar anar un “Bon dia” semblant al que havia dit al forn. Llavors sí, en un moment es va asseure a taula. Quan va llegir el menú, però, se li va caure el món als peus. Cargols? Callos? Peus de porc? Carn, carn i més carn. Feia més de cinc anys que era vegetarià. Després d’una llarga negociació amb el cambrer, va aconseguir una amanida verda. L’hi va portar amb tot de tonyina per sobre. Ell es va quedar de pedra. En un nou estira i arronsa, va poder convèncer el cambrer perquè li portés una altra amanida i aquest cop sense tonyina. En menys d’un minut li va servir exactament el mateix plat, només s’havia limitat a treure-li el peix però encara quedava algun trosset. L’enciam i els tomàquets estaven banyats amb l’oli de la conserva de la tonyina. Va deixar el plat sense gairebé ni tocar-lo, va pagar i va marxar cap a casa.

Faria una migdiada a veure si li passava el mal humor. Ja s’havia endormiscat quan els miols d’un gat que rondava pel jardinet el van desvetllar. Va fer mitja volta per intentar posar-s’hi bé, però la persistència de l’animal el va acabar fent aixecar. Va baixar les escales, va obrir la porta i l’animal es va colar a dins de casa. El pànic el va envair davant del malson que estava a punt de viure. Era al·lèrgic al pèl de gat. La persecució de l’intrús es va complicar per culpa dels esternuts continuats. Finalment, però, va aconseguir fer-lo fora.

Com que ja no dormiria, va pensar que sortiria a caminar, allà on fos, ho necessitava. Just quan va tancar la porta es va adonar que s’havia deixat les claus a dins. Només li faltava això.

Va anar al bar del poble a demanar ajuda. El primer que va fer en entrar va ser dir “Bona tarda” als únics clients que hi havia, un grup d’avis que jugava a la botifarra. Els va demanar si coneixien un manyà que visqués a prop i un dels vells quasi cau de la cadira de l’atac de riure que li havia agafat.

Un quart d’hora després, els quatre avis estaven a la porta de casa seva intentant obrir la porta. No callaven. Li van explicar que a la seva nova casa hi havia mort més d’una persona en estranyes circumstàncies. Ell va somriure per no engegar-los. No tenia cap necessitat de saber allò. Després de dues hores de tertúlia i deu minuts de feina, la porta es va tornar a obrir. El primer que faria el dilluns seria una còpia de les claus.

Només tenia ganes de sopar i anar-se’n a dormir. Potser per començar aquella nova vida necessitava un segon o un tercer reinici. En el moment d’acomiadar-se, els avis li van dir que aquella nit al restaurant hi havia ball com tots els dissabtes. Ell no va saber què dir-los de manera que la resposta, de nou, va quedar en un somriure.

Va tancar la porta i es va posar una copa de vi. Després de donar-hi moltes voltes, va arribar a la conclusió que el millor que podia fer era anar a treure el nas al ball.

El restaurant estava ple fins a dalt. Ell, només entrar, va veure com tothom callava i es girava per mirar-lo amb atenció. Sense pensar-s’ho va deixar anar un «Bona nit» a ple pulmó i tothom, sense excepció, es va posar a aplaudir.

Després de sopar, els cambrers van enretirar totes les taules i un dels avis que havia conegut a la tarda jugant a la botifarra es va posar darrere de la taula de mescles per fer de DJ. Portava ulleres de sol, una gorra de costat i un escuradents a la boca. Es va sorprendre perquè l’home va posar tota mena de cançons, de les d’abans i de les d’ara. Allà, al restaurant, hi era tot el poble sense excepció: Vells, adults, joves i nens. Aquell punxadiscos descontextualitzat va demostrar que tenia repertori per a tothom.

Va parlar amb molta gent, també amb el conductor del tractor, el del cotxe vell del matí i fins i tot amb el pastor hostil. Després d’entomar diversos comentaris irònics, se’ls va guanyar convidant-los a unes copes i acceptant que havia d’aprendre a conduir per aquella carretera amb més calma. No seria el primer que se n’anava barranc avall.

L’endemà el soroll de trets el van despertar de cop. No recordava ni com havia arribat a casa la nit anterior. Li rodava el cap. No sabia si era per la ressaca o perquè s’havia incorporat d’un bot o potser per totes dues coses alhora. Va treure el cap per la finestra i es va trobar diversos homes i dones del poble, vestits de camuflatge, que estaven caçant just al costat de casa, on començava el bosc. No eren ni les vuit del matí d’un diumenge. Se’l van quedar mirant en silenci i ell va deixar anar un lacònic “Bon dia” acompanyat d’un somriure hipòcrita.

Mentre es dutxava, va arribar a la conclusió que no estava fet per viure allà. Per sort, no havia obert ni una caixa. Les va començar a carregar al cotxe de nou quan van aparèixer els quatre avis. Mentre un parell el cosien a preguntes, els altres dos van desaparèixer.

Quan ho va tenir tot carregat, es va acomiadar d’aquells dos pesats i va posar en marxa el cotxe. No va anar gaire lluny perquè es va trobar tot el poble bloquejant la carretera, fins i tot hi havia el maleït gat! Es va aturar i es va posar a riure. Va veure molt clar que volien que es quedés, malgrat tot, i va entendre que era el primer pas per adaptar-se a una nova nova vida.

 
 

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    You will do heavier weight and lower reps for the free-weight workouts. The nice factor in regards to the machine lateral increase that differs from the dumbbell version is because of the cams on weight machines, you’ve constant tension on the deltoids. That means you may have plenty of resistance right from the beginning of the movement, which helps to construct the muscle fibers in the backside of the center deltoid the place the shoulders meet the arms.
    Keep In Mind, consistency is essential, so maintain challenging those muscle tissue and watch your delts develop. If you stick with it, you may have to show sideways to walk via doorways in no time! So, seize these weights, hit the gym, and let your delts do the talking. Instantly, I thought I wanted to move around tremendous heavy dumbbells to see any outcomes on my facet delts.
    You should never hit snooze on a warm up, but for shoulder exercises, a heat up is much more important! As mentioned, the shoulder is a posh joint, which makes it particularly prone to accidents, strains, and dislocations. Taking 5-10 minutes to correctly heat up the shoulder joint at the start of your workout may be basic in preventing damage and making certain a great range of movement. You’re probably beginning to see a development now with these isolation shoulder workout routines…
    If a triceps dips bar is not out there, utilize a bench or chair instead. On the opposite hand, isolation actions, like biceps curls, cranium crushers, and lateral cable raises, target one muscle group at a time, specifically for muscle hypertrophy targets. A nice approach to measure progressive overload is by setting percentages of load for every week of your program relative to your one repetition of maximum effort. One rep max efforts are the most relevant with compound actions but are simply as helpful with isolation workout routines (can use 5 rep max instead). Doing dumbbell shoulder workouts daily is not really helpful. The side-lying rear delt fly is an higher back train used to focus on the rear delts and rhomboids.
    Because it targets such small muscles, this train is often performed with light-weight for top reps, similar to reps per set or extra. It’s a difficult train to do with heavy weights, so focus on growing the muscular tissues somewhat than maxing out on a heavy load. Front dumbbell shoulder elevate workouts may be done standing and seated with a pair of dumbbells. For example, if you want to do drop sets on the barbell bench press, you’ll want a associate to drop the weight from the barbell. Not Like the mounted movement of barbells and machines, dumbbells enable for a wider range of movement and increased stabilization demands. Lastly, if you’re on the lookout for another efficient shoulder exercise that you are able to do with a cable, strive the straight arm lat pulldown.
    Tricep extensions target the triceps brachii, the muscle on the back of the upper arm. In this text, we’ll explore the best exercises and routines that can help you achieve toned and powerful arms and shoulders. The wider your facet delts develop, the smaller it makes your waist look and offer you that V-taper. Pro bodybuilders who have trouble keeping their waist small typically emphasize the deltoids to create the illusion of a smaller waist. The medial (side) deltoid is the middle of the shoulder muscle.
    If you want to seem like an athlete, you’ve obtained to train like an athlete. We can’t overlook the value of those foundational workout routines that we’re able to overload essentially the most. Hashimashi.com’s content is for informational and educational functions solely. All you do is clip the grips to your bar to increase its diameter and make it tougher to hold. Utilizing an adjustable weight bench means you’ll find a way to customise the again assist angle to suit your wants and preferences. Sit down and seize the handles with your most popular grip – broad, narrow, or palms turned in.
    Per workout session, it is strongly recommended to perform 3-4 totally different shoulder exercises. You can add single-arm workouts when doing a shoulder workout with a dumbbell at house to correct potential imbalances. Right Here are another good methods to do dumbbell shoulder presses at residence.
    This will increase the quantity of work demanded on your higher body and might result in faster progress in comparison with simply working on the higher physique once per week. With this final shoulders and arms workout routine, you’ll hit a wide selection of workout routines utilizing quantity, frequency, and intensity to optimize your higher body gains. It gives you a variety of movement as you lower the dumbbells properly down in front.
    If you don’t have this vary of movement, it’s one thing you should work on via mobility and flexibility training. If you may have an damage that is preventing a standard vary of movement, then you need to consult a physician or bodily therapist. With Out additional ado, here are the 9 bodyweight shoulder workouts, together with step-by-step directions on how to do each train, muscular tissues worked, pro ideas and problem stage.
    If you should solely do one shoulder exercise, the overhead press is a superb choice, which is why it’s included in many of our shoulder workouts. Upright rows are a fantastic barbell shoulder workout for focusing on the shoulders and upper back, primarily the traps and the deltoids. Just pick up an empty barbell and carry out an overhead press till failure, whether or not it is 2 reps or 20 reps, do one set, and then pat your self on the back for a shoulder day properly carried out. The cable machine is my go-to for exercises just like the lateral increase and upright rows. And while the overhead press could progress slower than some lifts, you possibly can improve your weight used during the shoulder press when you really concentrate on it.
    This train will construct your delts and teach you to stabilize your whole body, resulting in will increase in regular overhead and bench press efficiency. This pressing variation works your posterior deltoids and mid-traps as much, if no more, than your anterior deltoids and triceps. It’s a very challenging train, so don’t go too heavy too soon. But, should you undergo from shoulder pain or desire a delt train that’s additionally good on your posture, the incline overhead press would be a good choice. Grab a few dumbbells and stand with them by your sides, along with your palms going through your physique. Stand tall together with your core switched on and shoulder blades pulled again and down.
    The grip you could have in your weights will alter how much you’re in a position to interact your delts and traps. The curvature of your arms will effectively decrease the peak distance your physique is capable of moving your weights, resulting in less work being carried out by your muscles. Your entrance delts will be the best to hit with simply body weight workout routines. By following the exercises beneath, you probably can build robust 3D shoulders right from your humble abode. Their purpose is easy – to create resistance and pressure on your deltoids. That method, they’ll tear the muscle fibers up, allowing them to grow back larger and stronger (in layman terms). All in all, making your shoulders bigger and stronger from home takes exhausting work and consistency, with or without tools like dumbbells and kettlebells.
    The exercises beneath (Workouts A and B) are meant to be completed inside one week. Have you been working through the same ol’ break up for a while now and are ready to modify issues up? Dumbbells can be used to carry out compound and isolation workout routines, and, better of all, they’re ideal for home and fitness center workouts. Performing 3-4 sets of 8-12 reps of every exercise is recommended for most exercises. Dumbbell shoulder workouts can be safe if carried out appropriately with correct type and method.
    Here are my picks for the best delt exercises that do exactly that. Simply like earlier than, I’ll go in order from the front of the shoulders to the rear deltoids. That’s as a outcome of the shoulder muscle tissue get a lot of help from other muscle tissue in your upper body when you’re lifting heavier weights. Whereas the above exercise primarily targets your posterior deltoids, the front elevate targets primarily your anterior deltoids, or in different words, the front of your shoulders. You want your spine and upper physique to be virtually parallel with the bottom. The StrengthLog Shoulder Exercise is a whole muscle- and strength-building workout for your delts. It hits them with 5 completely different actions from all different angles, with several workout routines emphasizing the entrance deltoid.
    Keep on the lighter side along with your dumbbell selection, trying to keep only a minimal bend in your elbows. You’ll doubtless acknowledge the traps as being that triangle-shaped muscle on your upper back. Separated into three key areas, it’s the center trapezius that runs immediately throughout the highest of the shoulders. From arm abduction to lateral and exterior rotation, the rotator cuff permits the shoulder joint’s ball and socket to move freely in various instructions.
    Not only does utilizing cables maintain your rear deltoids beneath fixed rigidity, however in addition they let you use a wider vary of motion. As an added benefit, this variation is also more lower back-friendly than the freeweight variation. Face pulls goal the posterior deltoids, center trapezius, and rhomboids. Guarantee the tension stays on the goal muscular tissues by preserving your arms up and stage with your shoulders and your torso upright. If you lean forward or drop your arms, the strain will move from your posterior deltoids, mid-traps, and rhomboids and onto your lats. We’re about to get into the 7 finest dumbbell shoulder workouts you ought to be utilizing to build massive, broad shoulders. We’re also together with a full muscle-building dumbbell shoulder exercise, together with other training tips for your shoulders.
    If you loved this post, try our different guides on the way to develop lagging muscle teams. Training other muscle groups is just as necessary for balanced improvement. Additionally, support your fitness journey with a whole diet plan wealthy in protein, advanced carbohydrates, and wholesome fats. This product is meant for people with no much less than 2+ years of coaching, food plan, and supplement biking expertise. Lifters often practice through shoulder ache, hoping what is a dull ache doesn’t flip into one thing more critical. Sadly, those minor niggles typically become far worse and much tougher to take care of. Pay Attention, when you have shoulder points and this motion hurts, DON’T DO THEM.
    Increase the resilience of your shoulders with this session that focuses on the rotator cuff muscular tissues. The tempo, or velocity, at which you move the burden is specified by the four-digit code. The first movement of any pressing exercise is ruled by the third quantity – so don’t get caught out! Taking two seconds to press a weight overhead is way, much more durable than controlling the descent over two seconds. Dumbbell lure workouts provide superior muscle isolation capabilities. They enable targeted engagement of the traps with out excessive involvement of auxiliary muscle teams. This isolation is crucial for targeted muscle strengthening and hypertrophy, guaranteeing the trapezius muscular tissues are adequately stimulated for development.

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