Une rhapsodie est une suite de poésies contées en musique. Ce qu’on a vécu en Bolivie était loin d’être poétique.
Même si le désert d’Uyuni nous a collé une claque monumentale, je dois avouer que j’ai été surpris par ce pays. Et pas forcément dans le bon sens…
Après le Pérou et tout ce qu’on y a vécu, la Bolivie s’est avérée être un peu fade, assez vide de culture et d’identité. Comme dans de nombreux endroits, le consumérisme s’est emparé de l’ambiance. L’identité indigène s’en est trouvée très affectée, la diluant dans une ambiance bien loin de ce que je pouvais attendre.
La timidité bolivienne
On nous avait avertis de la timidité des boliviens. En réalité, plus que sur de la timidité, nous avons buté sur des gens très fermés.
J’imaginais que nous aurions affaire avec des gens proches de ceux que nous avions rencontrés au Pérou. Des gens fiers de leur pays, mais complètement ouverts, prêts à accueillir et à partager. Eh bien non ! L’individualisme y est bien plus de mise que dans de nombreux endroits.
Ce qui passe pour de la timidité pour ceux qui ne parlent pas forcément très bien espagnol, c’est en réalité une grosse dose de « je-m’en-foutisme ». L’ouverture d’esprit n’est pas légion, et rares ont été les occasions de pouvoir échanger ouvertement et facilement.
Les boliviens sont vissés sur leurs portables, devant Youtube, ou Facebook, et je vous garantis que ce n’est pas évident de les faire décrocher ! Nous avons passé un mois dans le pays, et ce constat s’est avéré de plus en plus vrai au fil du séjour. Vu que nous sommes arrivés dans la capitale, nous pensions que c’était relatif à la ville en elle-même. Mais non ! Même dans des villes bien plus petites, tout le monde passe son temps sur son téléphone. Au mieux, ils discutent à 2 ou 3, mais l’écran n’est jamais loin…
L’impression que ce pays et sa population nous ont laissée s’avère être très bizarre. Tous les contacts les plus chaleureux que nous avons eu venaient d’échanges avec des étrangers. Péruviens, vénézuéliens, argentins… Difficile de passer du bon temps avec des boliviens natifs. Et contrairement à ce que l’on nous avait dit au sujet de leur timidité, je persiste à dire que ce n’en est pas. C’est bel et bien un replie individualiste. Et croyez-moi quand je vous dis que ça m’a fait mal. J’avais beaucoup d’idées préconçues sur ce pays, toutes positives. Un peu trop peut-être…
Des paysages d’un autre monde
Ce qui secoue n’importe qui en Bolivie, ce sont les paysages. L’altiplano andin et ses reliefs incroyables offrent un spectacle incomparable. Il est même parfois de se dire que l’on est à plus de 4000 m d’altitude.
La couleur des roches, les reliefs incroyables qui apparaissent soudain de nulle part, les parties désertiques paraissant à de vrais décors de film… Tout ça laisse une impression incroyable à chaque trajet, chaque sortie. Quand on aime un peu la géologie et qu’on s’intéresse à la tectonique des plaques, on découvre des traces de cette activité géologique, disséminées un peu partout. Des roches pliées, tordues, façonnées par des forces incroyables, apparaissent ça et là, laissant entrevoir ou imaginer l’intensité des phénomènes qui ont modelé tout ça. C’est sublime, parfois même effrayant que d’arriver à se représenter cette intensité.
Les montagnes sont folles et les contrastes sont réellement saisissants. On passe d’une zone verte à une zone totalement pelée, faite de rochers grands comme 10 maisons ! Les sommets enneigés s’enchaînent, tous à plus de 5 ou 6000 mètres. C’est vertigineux.
Un des sites qui m’a beaucoup marqué, c’est la vallée des dinosaures vers Sucre. On peut y admirer la plus grande concentration de traces de pas de dinosaures. Plus de 22 000 empreintes ont été comptées et recensées, sur près de 400 trajectoires distinctes. C’est très drôle de se dire que 60 millions d’années en arrière, de gigantesques bestiaux laissaient leurs traces pour la postérité, façon Hollywood Boulevard !
La nature n’est pas respectée comme elle le devrait
Concernant la nature, malheureusement, comme dans beaucoup de pays que nous avons traversés, elle n’est pas souvent respectée comme elle le mérite… On trouve des décharges sauvages au milieu de nulle part, de nombreux endroits plains de déchets. Il n’est pas rare de croiser des gens qui jettent leur emballage par terre, sans plus de considération ni de préoccupation. J’ai été choqué de voir ça au bord du lac Titicaca (on ne rigole pas 
). On finit sa boisson, et on jette le gobelet à l’eau. C’est typiquement le truc qui me rend furieux. Mais tout le monde le fait… On ramasse ce qu’on peut, on le met à la poubelle, mais on ne va gueuler sur personne. Ils ne comprendraient pas.
Un gros travail d’éducation environnementale devrait être entrepris, comme dans beaucoup d’endroits. Mais on sent qu’on part de loin. La consommation massive est arrivée d’un coup. Difficile de faire saisir le danger qu’elle représente, à tous les niveaux.
Pareil pour les véhicules. On ne connait pas le contrôle technique. Les voitures et les camions fument dans tous les sens. L’ambiance est parfois difficile à respirer. On a beau être en montagne, où l’air est censé être plus pur, on sent la pollution omniprésente. C’est aussi triste que compliqué je trouve.
Mais bon, c’est facile de faire la morale et de critiquer. Je ne suis pas dans leurs baskets. J’ai beau avoir conscience des enjeux, mon train de vie d’occidental met également l’environnement en danger. Rares sont les personnes suffisamment vertueuses pour faire entendre ce genre de choses en toute légitimité.
Un bilan très mitigé
De tous les pays où nous sommes passés, c’est certainement la Bolivie qui me donne le plus de fil à retordre du point de vue des impressions…
J’ai adoré ses paysages, son immensité, ses couleurs et la pureté de lieux sauvages, mais j’ai été dérangé par cet individualisme ambiant et ce manque de respect à l’égard de la nature. La Bolivie est une pépite brute.
Pour ma part, je vous conseillerai d’y aller pour ses paysages. Dans aucun autre endroit j’avais vu des montagne aussi immenses et imposantes se dresser d’un coup devant moi. Jamais je n’avais flirté avec les 5000 m et la pureté de l’atmosphère qu’on trouve à cette altitude. J’avais rarement pu admirer des nuits étoilées d’une telle brillance et d’une telle densité d’étoiles (même si le ciel ne ressemble pas à celui qu’on voit en Europe).
Pour ce qui est des villes et des gens, peut-être aurez-vous plus de chance que nous. Mais à mon avis, n’en espérez rien, laissez-vous surprendre.
En clair, si vous aimez la nature et les grands espaces, foncez, vous en prendrez plein les yeux !
4 réflexions au sujet de “Bolivian non-rhapsodie !”
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I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
For these wanting to build their buttocks, all variations will goal the glute muscle tissue, but reverse lunges might be best to try.
Subsequent, carry the hips into the air to full extension, squeezing
your glutes or butt muscles at the top of the motion. Slowly decrease the
hips back right down to the beginning position before
completing one other rep. The glute kickback exercise is a movement that
particularly targets all the glute muscles of the buttocks,
especially the gluteus maximus. With that being stated, some
workouts are better to include than others! Beneath is
a detailed record of workout routines which may be assured to carry the
buttocks, goal the upper glute muscles, and help define and tone the
posterior area. And don’t overlook glute exercises can appear to
be everyday actions, too.
Your glutes are comprised of the gluteus maximus, the gluteus medius, the
gluteus minimus, and the piriformis, in accordance with ACE certified health coach and private coach Araceli De
Leon, MS. Lampa loves the bridge exercise for glute positive aspects,
but for also easing lower again ache. In addition to
strengthening your glutes and hamstrings, bridges activate the deep core
muscle that wrap round your sides and spine. And constructing
this 360-core power can help keep your pelvis and lower again robust and secure.
There’s something awe-inspiring about watching a fellow gym-goer
carry out a heavy squat, hip thrust or deadlift. And
although their energy might look impossible to match,
everybody (yep, even that super sturdy gym-goer) starts on the newbie level.
As A Result Of of the stance, your stability shall be challenged
throughout the squatting movement. Count On expert-backed workouts,
vitamin advice, the most recent in strength sports,
and an entire lot of motivation heading your method. Discovering it
hard to hold the bar in front rack place with out your chest and elbows dropping?
Activating your glutes before a exercise is important to ensure proper and complete muscular contractions throughout the session. Keep In Mind, variety in workouts and
depth can be necessary to keep away from overuse injuries and to promote
overall muscle well being. Give the workouts on this guide a shot, and you’ll soon see some impressive adjustments.
Now we’ve lined the roles of the aspect glutes, let’s dive into one
of the best workouts to focus on the aspect glutes. We’re not making an attempt to confuse you, it’s simply handy
to grasp this concept when choosing our favorite exercises to grow the side
glutes. Stick with us to see why you shouldn’t neglect about the side glutes, their anatomy and position, and one
of the best workout routines to assist them grow. The simplest way to make sure you get important and non-essential amino
acids in your food regimen is to add quite so much of
protein in your meals. Consuming lean cuts of meat, poultry, eggs,
dairy, fish and beans and legumes provides you with an entire amino acid profile that is ideal for constructing muscle.
Fueling up on carbohydrates will help restore
your glycogen shops for the subsequent exercise. As the building
block of muscle tissue, protein accommodates essential and non-essential amino acids.
Then add glute isolation exercises, like donkey kicks and supermans, as a complement.
That slight enhance of vary of movement can imply a greater stretch of the glutes.
So let’s have a look at my prime 6 greatest glute constructing exercises
in detail. In a quadruped position, lengthen one arm and the alternative
leg straight out.
We can benefit from this motion and stability on one leg for an extended interval.
Then, to fireplace all of the muscle tissue, we will carry out numerous movements on that one balancing
leg. Progressive overload is a strength-training idea that means that to
find a way to get stronger (and see results), you have to expose your
muscle tissue to a regularly rising quantity of resistance.
In other words, you want to maintain upping
the weight and/or reps in your exercises over time to constantly problem your muscles.
With an emphasized vary of movement lunges successfully stimulate your quads, hamstrings, and glutes,
to assist build more lean muscle mass. If you need to build a a lot bigger butt, lunges are top-of-the-line workouts that
will assist you get there. Most glute workouts revolve around
typical squats and deadlifts. And whereas these usually are not unhealthy workouts
for coaching the glutes, they aren’t necessarily the most effective.
The rigidity ought to be taught when standing with toes
shoulder length aside. To complete a bodyweight squat, simply stand with the toes
hip-width apart and lower your physique as if sitting back right into a chair.
Strive to keep knees behind the toes and be positive to
maintain the burden in your heels throughout this
movement.
A great supplemental train, the donkey kick targets your butt one cheek at a
time. Keeping this in your workout routine will assist with balance and stabilization. You’ll want a
bench or step that’s about knee stage to finish these.
Nice for a warmup, the banded side step will get your hips and glutes able to go.
Improve the incline of the treadmill in case your strolling follow is indoors; discover hills
or stairs whenever you’re outside. The key to constructing
the gluteals throughout treadmill strolling is to gradual your pace and enhance
the incline to actually build power in your tush.
The goal of the abduction work is to primarily goal the glute medius.
As you would possibly imagine, this could create a whole host of problems similar to iliotibial (IT) band syndrome, low again ache, and knee
injuries to call a couple of. While aesthetics are necessary (and likely one of
many major reasons you work out), there are some muscle tissue in your body that may do rather more than just
make you look good. The booty cannot develop in case you are not consuming the best foods to grow glutes.
As I talked about earlier, main a sedentary way of life can cause a scarcity of definition in your butt muscles.
The approach you take will depend on your health goals, however
will essentially determine the best way your muscles grow and change.
When you spend lengthy hours on the couch or sat
at your desk, this will trigger extra fats to construct up in and
round your buttocks. Both muscle tissue are additionally involved
with hip Exterior and Inside rotation. As the name suggests,
inside rotation is rotating the thigh inwards towards the midline of the physique
and external rotation is the other. World class private coach
software program so that you just can construct and assign exercise
programs on your clients, and monitor their progress.
One exercise every three to 4 days will provide the stimulus for
optimum growth.
This allows you to get in a minimum of two butt workouts per week,
corresponding to on Tuesdays and Fridays. On your restoration days, think about doing some light
stretches, foam rolling and different mobility drills
to help relieve soreness and tightness. So, if you are capable of do 12 goblet squats with no issues,
switch to a tougher weight that you should use to complete 5 to 8
reps with correct type. Examine in with yourself each few weeks and proceed to progressively add weight to see outcomes.
Earlier Than you begin lifting the large weights, it’s important to make certain that that you have the proper mobility, Lopez says.
For a workout with this volume and intensity, as quickly as
a week is probably about right for most of you. Possibly repeat it one thing like every 5–7 days, depending
on your schedule and how recovered you are, and whenever you believe that you can beat your
previous weights. If you hit three sets of five reps, you improve the burden for the
next exercise and stick with that till you can as quickly as again make three x 5.
These small (but nonetheless mighty) muscle tissue of the glutes will improve your stability
(particularly in terms of single-leg energy, posture, and form.
This will depend on your training frequency, past coaching
expertise, nutrition, genetics, consistency, and extra. You’ll likely start to discover results
after wherever between four to 8 weeks of coaching, in phrases of glute measurement
and shape, however it could possibly take three to
six months+ to see important glute development.
Reverse lunges challenge you to work on your balance and coordination and may take some stress off your knees.
Additionally, pushing the weight through your heel as an alternative of the ball of your toes engages the glutes far extra
than a standard lunge. Your tempo is necessary while performing RDLs; slowing down this carry
retains your muscular tissues beneath rigidity. This time underneath pressure
is one of my greatest ideas for higher muscle activation and pumps.
This is super essential for when you’re standing, operating,
or leaping. Although we can doubtlessly alter all training variables over
a training block, frequency, exercise choice, and loading
are undoubtedly noteworthy. We present product reviews
and resources about fitness, supplements, and exercises that can help
you reach your fitness life objectives. Workout Lunatic does not provide medical advice, remedy, or analysis.
The Bulgarian Weightlifting team even observed
more complete muscularity of their lifters who used the step-up instead of the squat.
Place one foot on prime of it and then step ahead into a lunge
position along with your different foot. This train includes attaching a rope to a low cable pulley, standing together with
your again to it, and pulling the rope by way of your legs while preserving your spine straight.
Preserving your muscles confused by routinely switching issues up creates added muscle stress and thus helps hold them in a state of progress.
This can be completed by various the weights or changing the repetitions
every week. If you are not performing this at an area health club or
do not have a Smith Machine, you may also perform this with a kettlebell held firmly
in both arms in front of you. Or, you would use some dumbbells
in each hand at shoulder place. If possible, use added weight, corresponding to dumbbells or kettlebells, for greater resistance to activate extra muscle
fibers and thus cause extra muscle growth.
Climbing bleachers at your local stadium can be an awesome exercise.
They’re additionally a great intro for moves
like dumbbell deadlifts, which require you to similarly get your hips again (aka hip hinge).
Most of the things you do every day, like typing on a computer or texting in your phone,
happen in entrance of your physique. That means plenty of the muscles
on the bottom of your body (aka your posterior chain) get uncared for, causing muscle imbalances.
Made for the elite athlete and the strong-willed our products had been designed to gasoline your
athletic efficiency.
In addition to consistently being beneath different loads, the glutes are
additionally persistently labored with completely different motions and from totally different angles.
With that in mind, I’m placing this on the list because of the anecdotal evidence of testament from people much stronger than us.
A examine revealed within the Journal of Utilized
Biomechanics in contrast muscle activation in the course of the exercise to muscle activation in the course of the again squat.
Their measurements showed there’s really no question as to which
is healthier. We’ve constructed this listing using EMG and the opinion of
consultants in the area.
Nonetheless, bands still work fantastic if you’re limited
with options.I are probably to utilise abduction work towards the tip of a coaching
session. I focus the initial bulk of the work on hip extension centered movements.
Then the abduction work is an easy method to finish off a fantastic glute or decrease physique session.
That means your glutes allow you to do everything from
stroll, sit, and bend all through your day.
And, should you work them effectively, building power
in the glutes may even translate to a boost in your athletic
performance. Stronger glutes allow you to dash sooner and
switch quicker, in accordance with Weissman. In The Meantime, in yoga, the glutes facilitate
stability in different poses, she says.
If you’re recovering quicker than you thought you would, practice a bit extra usually.
After a mesocycle of such changes, you will have a rough however very good guess as to what your average glute coaching frequency could be for many of your applications going forward.
You’ll notice that relying on the exercise and on the lifter, very totally different relaxation instances might be generated by this questionnaire.
And if you’re on the larger and stronger facet of things, and your cardio isn’t great, you’ll be resting
for a lot longer than somebody smaller, not as strong, and in glorious cardio form.
While they’re undeniably a staple for overall lower body growth, their effectiveness for glutes is usually exaggerated.
Squats primarily interact the quads and hamstrings, and until you’re leaning considerably forward, the glutes don’t get the highlight they deserve.
I’ve seen countless lifters rely solely on squats,
solely to be dissatisfied by their glute progress.
Single-leg exercises fall underneath the same biomechanics
as the stabilization workout routines but will goal the gluteus medius
and gluteus minimus. As talked about above, in real-life application, the first job of the gluteus
medius and gluteus minimus is not to kick your leg out to
the side but somewhat stabilize the body on one foot.
If you’re already match, deepen the lunge and touch your knee to
the ground. If your aim is glutes with the 45° back extension, I
need you to concentrate on a few key things. Then, when extending up, go
as high up as you’ll find a way to until your glutes are
contracted. As Soon As you’ve an excellent butt squeeze, that’s the top of the rep.
Don’t hold driving up, as once more this is not more glutes.
There are numerous options for cardio exercises that will help strengthen your
butt. This may be done together with energy coaching to really work
your glutes and maximize your results.
References:
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