https://www.facebook.com/Obiwanavela https://obiwanavela.blogspot.com/ https://www.obiwanavelaintornoalmondo.it/

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I see this happen all the time and it absolutely KILLS ME when I do😫 If you’re making this mistake, you’re losing out a lot when it comes to your results and your progress. PLUS you won’t be getting the most bang for your buck in your sessions.That mistake? NOT warming up before starting your workout 🥶If you’re someone who comes into the gym and heads straight for the cable machine, the squat rack, the weights section - please, STOP.Not only are you putting yourself at risk by possibly pulling or tearing a cold muscle, but your performance and ability to improve will be hindered.👉🏼 Your range of motion will be reduced, your nervous system won’t be as prepared, and mentally, you won’t be as focussed. My recommendation is to spend 3-5 minutes on cardio (treadmill, bike, rower), 5-10 minutes on dynamic stretches (focussing on the areas you’ll be hitting in your workout), and 2-3 minutes priming your body for the exercises you’ll be doing.I promise you that first set (and your entire workout) will feel SO much stronger and safer if you do this!Comment below if you’ll be warming up from now on!!!..#fitnesstips #fitnessmotivation #workouttips #athletictraining

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Oggi dobbiamo percorrere 33 Miglia. Ormai ci sembrano una passeggiata, ma occupano pur sempre un pomeriggio. Partiamo più tardi di quanto avremmo voluto a causa di un ritardo burocratico. Salutiamo con una bella stretta di mano Carlos, il supervisore dell’intelligence con il quale abbiamo finito per stringere amicizia. Poi via! L’umore è alto (due tonnetti per cena!), il meteo un po’ meno.. piove. PIOVE molto. Ma va bene così. Oggi ci rendiamo conto di una cosa: quanto sia sporca Julia sotto e di quanto ci sia bisogno di un buon cantiere per fare carena. Ci sembra che sia zoppa...rispetto a quando l’opera viva della barca (quella che sta in acqua) è bella pulita l’avanzamento è iper rallentato. Qui abbiamo intravisto un cantiere. Domani faremo un salto in zona per indagare 👀 La giornata scivola serena, tra maschere per il viso, scrosci d’acqua pesca e lettura, fino all’arrivo alla marina di Zarpar in cui, per ora, sembra di vivere in un film. Domani vi racconteremo tutto ✨ AC

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I had to depart from my alongside dock in Palaia Epidaurus Greece and my friend Nikos was alongside to me with anchor ⚓ and stern lines. Instead of getting his boat out we decided to open his bow and let Oceania go through. All the other sailors wasn't sure about that maneuver but since Nikos was very experienced we knew exactly what to do and we did it! Slack starboard stern line, drop chain, forward to port stern line and with a little help from the bow thruster we open just enough so the crossing wind wasn't about to push OCEANIA to the boat behind us and SUCCESS!! Good seamanship means to care more about others in the sea than you care about your self!

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