Immersa tra le disarmanti bellezze della natura e le indelebili impronte lasciate dalla storia, nei Balcani occidentali, tra Serbia, Montenegro e Croazia, un paese la cui forma rimanda vagamente ad un cuore si erge in paesaggi rurali e intense commistioni di popoli e culture. La Bosnia – Erzegovina è una terra dall’aspra bellezza, fortemente colpita da conflitti e disordini negli anni ‘’90, ma che non ha mai perso la speranza in un più florido futuro. Se adesso questo paese, che fino al 1992 faceva parte della Jugoslavia, e che solo dal ‘’95 è diventato una repubblica parlamentare federale, può provare a ripartire, lo deve certamente ad alcuni luoghi storici che la contraddistinguono fortemente; uno di questi è certamente la sua capitale Sarajevo, immersa tra le Alpi Dinariche e bagnata dal fiume Milijacka, che conserva trai mattoni delle proprie case testimonianze indelebili del primo conflitto mondiale. Camminando per le strade di città come Mostar si è smarriti nelle bellezze di quegli antichi edifici allora distrutti, riadattati a caffè e ristoranti, che però non smettono di far lavorare la memoria e la coscienza di cittadini e turisti. Molte città bosniache sono piacevolmente compatte ed erette intorno a castelli medievali che affacciano su gole a strapiombo, proprio come nei film di fantascienza di maghi e principesse. Proprio durante quel periodo in cui furono costruite queste imponenti fortezze, la storia documentata dei Balcani ci risulta frammentata, e appaiono poco chiari molti dei passaggi di questo periodo, fino alla divisione tra principato di Serbia e regno di Croazia dei territori della Bosnia, ed ai successivi conflitti che spostarono la contesa tra regno di Ungheria e l’Impero bizantino.
Statistiche sociali
Il primo censimento ufficiale della Bosnia ed Erzegovina dopo la guerra è stato eseguito solamente nel 2013. Secondo i dati del CIA World Factbook relativi al 2006, la Bosnia ed Erzegovina è etnicamente formata
- al 48% da bosgnacchi (per la maggior parte mussulmani)
- al 37,1% da serbi (per la maggior parte cristiani ortodossi)
- al 14,3% da croati (per la maggior parte cristiani cattolici)
- allo 0,6% da altre etnie
Per quanto riguarda le religioni, i dati più recenti testimoniano questa suddivisione:
- Islam (50,7)
- Cristianesimo ortodosso (30,7)
- Cristianesimo cattolico (15,02)
- Altro (1,2)
Il Parlamento
L’Assemblea parlamentare è l’organo legislativo del Paese ed è formata da due Camere: la Camera dei popoli e la Camera dei rappresentanti.
- La Camera dei popoli conta 15 membri, 2/3 eletti dalla Camera dei popoli della Federazione della Bosnia ed Erzegovina (5 croati e 5 bosniaci) e 1/3 dall’Assemblea Nazionale della Republika Srpska (5 serbi).
- La Camera dei rappresentanti è composta da 42 membri, 28 dalla Federazione della Bosnia Erzegovina e 14 dalla Repubblica Serba
La Federazione della Bosnia – Erzegovina è divisa in dieci cantoni, ognuno provvisto di proprie istituzioni: cinque cantoni hanno una chiara maggioranza etnica bosniaca (Una-Sana, Tuzla, Zenica-Doboj, Podrinje Bosniaca e Sarajevo), tre sono a maggioranza croata (Posavina, Erzegovina Occidentale, Bosnia Occidentale), negli altri due vi è una composizione mista (Bosnia Centrale, Erzegovina-Narenta).
Cosa Mangiare – I Piatti tipici
I cevapi sono piccoli spiedini a forma oblunga di agnello e manzo serviti a somun (pane pita bosniaco) con cipolle crude. La gente del posto lo mangia a pranzo, a cena o come spuntino. I cuochi grigliano la carne e servono da cinque a dieci kebab individuali su un piatto con una salsa di panna acida.
Il Burek è un piatto tipico della cucina turca: hanno una pasta sfoglia con ripieno di carne, formaggio o spinaci. Quasi ogni panetteria del paese vende questo snack untuoso; uno spuntino delizioso e ripieno, ma pieno di grassi.
Begova Corba, o Bey’s Soup in inglese, era una delle tradizionali ricette dell’impero Ottomano. Pollo e verdure a cottura lenta come carote, patate e sedano, bollite in uno stufato denso e cremoso, creando un antipasto caldo.
Cosa fare – Esperienze Top
Monstar
Fatevi strada nelle vie del centro di questa splendida città e ammirate le bellezze che essa ha da offrire, come lo Star Most, il ponte vecchio ricostruito. Non potete non fare un salto nella Kujundziluk, la “via d’oro”, gremita di venditori del posto. Passando di cui, potrete ammirare uno dei ponti più belli di tutti i Balcani, che forma un mistico arco di pietra tra le torri medievali.
Fiume Una
Se doveste recarvi sulla valle del fiume Una, dovete assolutamente provare l’esperienza del rafting in quello che è considerato come uno dei percorsi più suggestivi della Bosnia. A sud ovest di Bihac, da dove partirete per questa esperienza, si sviluppano una serie di fantastiche cascate in un posto chiamato Martin Brod, ma le più suggestive sono quelle di Strbacki Buk, il fulcro del parco nazionale di Una.
Villaggio Pocitelj
Il villaggio fortezza Pocitelj è di epoca ottomana, ed è uno dei più suggestivi complessi architettonici della Bosnia. È situato in un anfiteatro lussuoso, ed è un vero e proprio labirinto di scalinate. In questo villaggio potrete visitare la moschea di Hadzi Alijna del 1563, e poi ricostruita negli anni novanta. Inoltre c’è una fantastica torre dell’orologio, chiamata Sahat Kula, alta 16m. Infine potrete visitare la Torre Gavrakapetan, parzialmente in rovina.
Ponte Mehmet Pasa Sokolovic, Visegrad
Questo ponte è stato dichiarato patrimonio dell’Unesco, e questo già basterebbe per farci un salto. Nel caso non sia sufficiente, vi basti sapere che è composto da dieci arcate ed è del 1571, ed è immerso in un impressionante numero di gole fluviali.
Sci
Se siete amati della neve, sappiate che in Bosnia ci sono numerose piste da sci attrezzate per farvi godere al massimo l’esperienza. Tra le più consigliate, Jahorina e Bjelasnica, che hanno ospistato le Olimpiadi invernali dell’84.
Trebinje
Se cercate un bel posto dove cenare e farvi una passeggiata, Trebinje potrebbe fare al caso vostro. La città è ricca di storia e ristoranti, e possiede una caratteristica città vecchia.
Sarajevo
Sarajevo è la capitale del paese, e quindi non può che non essere una meta stra-consigliata per il vostro viaggio in Bosnia. La sua storia, i suoi caffè, ma anche la sua eclettica vita notturna fanno da contorno ad una città ricca di esperienze da fare, quartieri caratteristici, monumenti e gallerie. Se siete dei turisti in cerca di nuove scoperte, questa è la città che non potete assolutamente non visitare.
Casa dei dervisci, Blagaj
Nel villaggio dei Blahaj si erge il Tekija, un monastero derviscio in legno e muratura che affaccia sul fiume Bruna, che sgorga da una grotta dando vita ad uno splendido gioco di luci azzurrine e verdognole. Al piano superiore del monastero potrete visitare le tombe di due dervisci tagiki del XV secolo. Super consigliato!
Francesco Maddaluno e Carmelo Galdieri
Grazia Lucia De Falco 
Ludovica Sommaiuolo
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Small increases over time can lead to significant enhancements.
It’s a different kind of stimulus, however it’s simply as necessary.
It’s all about progressive overload, difficult your muscle tissue
to deal with extra. When you’re in that 8-12 rep
vary, actually focus on the shoulders doing the work. You may even wish to consider
using a resistance band for a set or two to really get
the muscle warmed up and ready to go. Many fitness lovers misunderstand how to successfully
strengthen their core.
Surgery is typically suggested, though, if you are bodily active or
use your arm for sports activities or overhead duties, as many
tears can not heal on their own. A main cause of neck and shoulder ache
is extended periods of sitting in entrance of a computer.
Walking, swimming, biking, or doing something that keeps
you moving can all help the pain simply by transferring you
out of that posture. You can use this guidance to resolve whether the level of your train is suitable.
It will also allow you to figure out the right degree for pain. Honorable point out goes to the common DIP, keeping your torso upright, in addition to
the EZ-BAR LYING TRICEPS EXTENSION (a.k.a. skullcrusher), both of that are very good triceps workouts.
The sort of head that you work first when your vitality ranges are highest, is the one that
will enhance the fastest.
It’s additionally necessary to think about what number of times you’ll have the ability to realistically commit to
training. If you want to practice your shoulders 3 occasions per week, but you’re nonetheless
sore after the first session, then you may need to make an adjustment to allow for correct recovery.
The Egyptian cable lateral increase is a popular variation of the normal cable lateral raise.
As An Alternative of doing each arms without delay with the handles
in front of your physique, you do one arm at a time
with the cable in between your legs. Additionally, since you’re leaning in direction of one side, this place creates a
line of pull that’s best for targeting the facet delt.
By performing both actions, you’ll find a way to strengthen all muscular tissues of
the rotator cuff apart from the supraspinatus.
One Other train that’s nice for building larger and
stronger rear delts is the cable face pull.
In Contrast to the rear delt fly, most individuals can transfer much more weight with the cable face pull, permitting you to overload the rear delts
to a greater extent. This one is undoubtedly the best mass builder out of all of the rear delt isolation workouts.
The battle ropes supply a full-body workout, working out the
arms, legs, and abs.
Cut Up jumps require a good amount of stability
and core strength and will create explosive actions that construct leg energy.
This is dependent upon how a lot room you must work with and your fitness targets.
If you’ll be coaching in your backyard, you want to be in a position to buy
any dimension you’d like, so choose one which works together with
your health aim.
But if you have already got good movement and range in your shoulder then, you
may find a way to do all of the exercises from the primary day.
Here’s a breakdown of the highest residence fitness center pulley systems
for leveling up your exercises at house. Best of all, there are
some advantages to training with cables that you just won’t get elsewhere, including maximal time underneath rigidity.
Using a cable machine allows for fixed resistance throughout the entire vary
of movement. The cable twisting overhead press targets the shoulders, strengthening
the deltoid muscle tissue. Using a cable machine with a deal with attachment allows for a larger vary of motion and
constant muscle tension. It’s also good to make use of when you’re doing
drop sets, supersets, and pyramid sets because you presumably can change the weight within a couple of seconds.
The cable machine offers a highly efficient way to practice the muscles in your shoulders.
For a complete shoulder workout using cable delt exercises,
we’ll start with a warm-up to arrange the muscle tissue for
train. Then, we’ll transfer right into a series of difficult and efficient cable shoulder workouts to focus on all areas of the shoulders and create
definition and power. The Cable Upright Row is an efficient train that primarily targets the deltoid
muscles within the shoulders, particularly the lateral delts.
Nonetheless, standing up straight and including the additional rope modifications the angle the
triceps are worked. Training those completely different angles is the key to hitting
all 3 heads of your tricep. This may require somewhat more setup than conventional cranium crushers.
However what makes this totally different from just using dumbbells is that the cable keeps constant tension on the muscle.
Warmth could worsen an injury, whereas ice works sooner
to scale back edema, inflammation, and pain early on. Applying warmth is allowed in case your harm
is continual (older than six weeks). Joint pain is relieved and tense muscle tissue are relaxed by the elevated
blood move.
Focus on pulling again by way of your elbows to reduce the engagement of your
biceps. Some people wish to attempt to do face pulls at
home with resistance bands. If the resistance bands slip
or break, they can trigger harm, particularly to the
eye. A good rule is rarely to drag resistance bands toward your face.
Additionally, it’s potential to include facet, entrance, and again lunges while utilizing
the battle ropes to additional work out the legs. Making sure your shoulders
are warmed up means less threat of damage and
a better chance to construct energy successfully. Lift the deal with to shoulder peak, then slowly lower it back down. This train retains tension on your shoulders, making them work onerous.
Doing this exercise keeps rigidity on your shoulder
muscles all by way of the transfer.
For instance, 25% for lighter weights (20 to 30 reps), 50% for
average masses (10 to 20 reps), and 25% for heavy weights
(5 to 10 reps). The standing cable rear delt row with rope is a really efficient and functional exercise for constructing muscle and power within the upper
back. Both of these actions may be carried out together with your
arms working in an up and down reverse to each other fashion (alternating) or simultaneous
motion (double). The larger you bring the ropes up for both, the totally different effect it’s going to produce.
Smaller, short waves shall be nice for endurance, whereas whenever you start making bigger waves (or “tsunamis” one might say), you are working energy, energy and endurance.
The more durable and better the slam, the more strength and power comes
into play. But usually talking, waves are great for endurance, whereas slams are for energy and power.
If you’ve been to the park or outdoor space at the gym lately,
you’ve probably seen someone swinging a rope round. After that, you’d want to deload or give attention to different higher or
decrease physique areas. Break plateaus and maximize your
positive aspects with these high pushing exercises.
Grasp the Battling Ropes to build explosive energy, maximize conditioning and speed up your metabo…
Rest for 1-2 minutes between workouts to permit enough recovery.
Shoulder Supplement – Select 1-2 to add to your full body routine.
They don’t take up a lot house but nonetheless allow you to do a lot of different workout routines.
As A Substitute of traveling from machine to machine in your local
gym, you possibly can hit all the most important muscle teams with out leaving the rope.
There are dozens of various ways to work your shoulders
however one that at all times seems to steal the imagination is the
ropes. These are a easy approach to work your shoulders and
depart them stronger after every session. Healthy shoulders are probably the greatest ways to
keep your physique in shape when you’re figuring
out. As you saw above, many workout routines engage each primary and secondary
muscle tissue. Now, it’s a reasonably easy train, and anybody can do it successfully, making it perfect for measurement and power features.
The long head of the triceps is simply that – the longest
of the 3 heads of the triceps.
This time, you may be performing squat jumps along with your alternating waves.
This is arguably even harder than the squat bounce version because
the break up squat jump is a unilateral movement.
It requires drive production primarily from one facet and even more stability due
to that. If you want to build some good legs and a big spherical, powerfully athletic booty,
that is it. The split jump alternating arm waves is as athletic as a movement as it
will get. Sure, cable rope shoulder exercises are a great way to construct robust, powerful shoulders.
Nonetheless, as at all times, it is essential to seek the assistance of a licensed physical
therapist for personalised guidance tailored to your specific wants.
This is as a outcome of cables present constant rigidity throughout the entire range of movement, which helps enhance power and sculpt your muscles from head to
toe. This train is just like the drugs ball slam as a result of it’s all about energy.
Due to the battle rope energy slam being an influence train, the
sets shall be shorter as the focus here is constructing explosive energy and never muscular
endurance. For a start, perform 2 to 3 units of 10 to 12 repetitions to familiarize your self with the motion.
The identical thing with HIIT workouts, when you have the energy, then do one, if not, then don’t.
You wish to keep away from overtraining, but you additionally need to push yourself to make important modifications and attain your
objectives. It depends on what type of exercises you intend to do
with the battle ropes, your training goals, and what other
workouts you’re doing. Then, in fact, your higher body is working as it does with any waves variation. You
are going to be shredding by way of high calorie burn and getting a
imply pump in your arms, chest, and again. Your core, as at all times, shall be working exhausting in tandem along
with your decrease physique to stabilize it all.
Nonetheless, they shouldn’t be carried out on an everyday basis when you workout greater than three times per week.
For example, if you’re on a 4 day, 5 day or 6 day break up, then 2-3 finishers
a week on lighter or much less taxing coaching days is sensible.
A quick 2 minute finisher is completely different than a
5-8 minute finisher. This is a particularly exhausting
exercise if carried out appropriately, so you are not prone to do
long sets. Nonetheless, work as hard as you can and as lengthy
as you can and when speed and type beginning
to break down, cease.
Convey your right arm up, over your head and create a
circle in a clockwise movement. Perform the identical movement in a
counter-clockwise motion on your left arm.
This portion of the movement is nice for
breaking apart lactic build up in the shoulders.
The adjustability of the cable machine lets you change the angles simply while not having to completely change workouts or get any heavy dumbbells
or barbells out. The triceps are a smaller muscle group, however that doesn’t mean you don’t
have to heat up correctly. Make sure you’re doing some
arm swings – getting the arms shifting and blood flowing
earlier than you hop into a exercise. This is similar to
the primary train on the record – the cable
overhead extension with the rope. Each are essential to include in a well-rounded training
program. Nonetheless, this variation lets you give consideration to burning out one arm at a
time. Common follow of this train helps strengthen your higher back
and shoulder muscles.
Read on to be taught more about each train and how they may help you achieve your health goals.
Sculpting chiseled shoulders is an ambition many gym-goers strive for, yet achieving that sought-after ‘capped’ look may be elusive.
It’s typically thought that heavy barbells and dumbbells are the necessary thing; nonetheless,
cable delt workout routines supply a highway less traveled
with vital advantages. Fortunately, cable training (compared to free weights) has a low likelihood of being carried out incorrectly and
subsequently injuring someone, or yourself. They give you a fixed path to follow for precise motion execution.
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