Ho-Chi-Minh-Stadt & Kambodscha Teil 1

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Hi Leute,

ich bin grade auf der idyllischen Insel Koh Rong Samloem in Kamboscha. Und ich muss sagen, das ich selten so positiv überrascht war von der Schönheit und Ruhe die diese Insel ausstrahlt, besonders da ich vorher in Sihanoukville eine Nacht verbringen musste, aber dazu später mehr.

Ho-Chi-Minh-Stadt

Ehrlich gesagt weiß ich nicht genau was ich über Ho-Chi-Minh-Stadt schreiben soll. Es gibt weder viel zu sehen noch hat die Stadt eine besondere Ausstrahlung. Zum Party machen ist die Saigon sicherlich besser als Hanoi, ansonsten fand ich die Hauptstadt wesentlich schöner.
Die Cu-Chi-Tunnel habe ich erst gar nicht besucht. Wenn dann sollte man zu den 15 Kilometer weiter entfernten Ben Duoc Tunnel fahren. Diese sind zum einem im Original erhalten (und nicht nachgemacht wie die Cu-Chi-Tunnel) und zum anderen nicht so überlaufen. Leider war die Tour die ich machen wollte erst ab zwei Teilnehmern buchbar und mit dem öffentlichen Bus hätte es vier Stunden pro Strecke gedauert. Darauf hatte ich aber keine Lust.
Sehenswert aber auch niederschlagend war das Kriegsreste Museum und unerwartet schön der Chua Van Phat Tempel (sehr wenig besucht und wird von Etage zu Etage hübscher!).

Sihanoukville

Nach 30 Tagen in Vietnam lief leider mein Visum aus und ich musste mich nach Kambodscha verflüchtigen. Die Busfahrt von Hi-Chi-Minh nach Phnom Penh dauerte acht Stunden und am nächsten Tag nochmal genauso lange nach Sihanoukville. Es klingt hart, aber ich habe noch nie eine hässlichere Stadt gesehen als diese. Die Chinesen ziehen hier gerade eine ganze Casino Reihe hoch. Ungelogen hab ich mindestens zwanzig verdammt große Baustellen gesehen („In 2017 alone, the Sihanoukville Land Management Department approved 51 construction projects.“). Die löchrigen Straßen werden von Fahrmischern verstopft und Abwasser rinnt ungehindert am Straßenrand entlang. Außerdem stinkt es teilweise nach Kloake. Unverständlicherweise ziehen sie ERST die Casino’s hoch und danach wollen sie sich um die Infrastruktur kümmern. Schon in die Stadt mit dem Bus hineinzukommen war eine Tortour und dauerte fast eine ganze Stunde für 10 Kilometer.
In drei Jahren soll alles fertig sein und bis dahin würde ich jedem raten diese Stadt zu meiden!

Koh Rong Samloem

Der einzige Grund Sihanoukville einen kurzen Besuch abzustatten war die paradiesische Insel Koh Rong Samloem die per Speedboot in rund einer Stunde zu erreichen ist. Hier mache ich gerade eine Tauchkurs. Gestern war den ganzen Tag Theorie… Sechs Stunden Video’s schauen und nach jedem Video ein paar Quizfragen beantworten. Heute ging es dann zum ersten mal ins Wasser. Nachdem mir das ganze Equipment erklärt wurde ging es daran die ganzen Ausnahmesituation zu üben und zu erfahren. Tauchen ohne Brille, was machen wenn der Sauerstoff ausgeht, wie kann man trotzdem noch Luft bekommen wenn das Mundstück kaputt ist und so weiter. Besonders ohne Brille zu tauchen (oder im Wasser absetzen und wieder aufsetzen) fand ich echt hart und hat mich einige Zeit und Überwindung gekostet, weil ich normalerweise die Augen immer zu mache unter Wasser. Ging hier aber nicht. Hoffe mal das passiert nicht beim richtigen tauchen xD. Ein paar Fische hab ich zwischendurch auch gesehen, auch wenn dafür eigentlich keine Zeit war. Morgen geht’s dann zum Open Water Dive, da tauchen wir dann ein paar Meter tiefer und vielleicht sehe ich auch was.

55 Gedanken zu „Ho-Chi-Minh-Stadt & Kambodscha Teil 1“

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    However, research carried out by the American Council
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    The slicing part is usually the extra delicate part to stability.
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    The second leg workout of the week focuses on Chris Bumstead’s hamstring exercise routine with a little bit of again work sprinkled in on the end.

    The third exercise of the day is a chest-supported t-bar row with
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    After two triceps workout routines, EZ bar preacher curls are the first biceps motion. As an various choice to using the EZ bar, you can also go for machine preacher curls.

    Once you may be accomplished, jump over to the lateral increase machine to complete off your lateral delt workouts.
    Chris Bumstead’s shoulders exercise starts with an extensive warmup
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    I’ll also share a free printable PDF of this workout program so you possibly can download it and hold it helpful.
    I counsel maintaining your rest intervals between two and three minutes.

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  54. The muscle originates from three points – the scapula, acromion (tip of the scapula) and the
    clavicle – and all insert onto the humerus (upper arm).

    Constructing power within the shoulders is hugely
    important for therefore many people. The shoulders are at a higher threat of damage in comparability to a number of different joints and construction. This is as a end result
    of the shoulder joint is relatively shallow and the encompassing musculature can simply become weak via inactivity and poor posture.
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    Not only does utilizing cables hold your rear deltoids beneath fixed pressure, but in addition they allow you to use a wider range of motion. As an additional advantage, this variation can be more lower back-friendly than the freeweight variation. Face pulls
    target the posterior deltoids, middle trapezius, and
    rhomboids. Guarantee the tension stays on the target muscle tissue by keeping your arms up and stage together with your shoulders and your torso upright.
    If you lean forward or drop your arms, the tension 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 must be utilizing to construct massive,
    broad shoulders. We’re additionally including a full muscle-building
    dumbbell shoulder workout, together with other coaching ideas on your shoulders.

    It is a variation of the shoulder or overhead press, and it’s top-of-the-line workout routines for constructing
    dimension and power. Attempt this cable rope shoulder exercise for a couple of
    weeks to offer your shoulder joints a break from free weights whereas still challenging
    your muscle tissue and forcing them to grow.
    You must work all three of them, together with the trapezius muscle in the upper back,
    to build a powerful shoulder.
    If you want to look like an athlete, you’ve received to train like an athlete.
    We can’t overlook the value of those foundational workout routines that we’re capable of 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 extend its diameter and
    make it more durable to hold. Utilizing an adjustable weight bench means
    you can customise the back help angle to swimsuit your wants and preferences.
    Sit down and seize the handles together with your preferred grip – extensive, slender, or palms turned
    in.
    Slowly decrease the plate back all the way down to the beginning place, underneath full management.
    Stand tall holding a pair of moderately weighted dumbbells at
    your waist, in front of your physique. (A) Maintaining your core tight pull
    the dumbbells up towards your chin, driving your elbows up and again (B).
    Choose a difficult weight, you have to be struggling to hit all
    10 reps by the final set.
    The landmine lateral raise targets your medial deltoid however
    takes your arm through a slightly unusual movement to work this muscle
    in an all-new method. If you’re bored of dumbbell and cable lateral raises,
    you’ll undoubtedly enjoy this exercise. Take your present shoulder exercise and unfold the movements
    our across the week, beginning each of your fitness center classes with a give
    attention to hitting that movement as exhausting as potential.

    Whether Or Not you’re a seasoned gym-goer or a fitness beginner,
    incorporating the most effective shoulder exercises into
    your routine is crucial for reaching those coveted „boulder shoulders.“ This
    shoulder exercise is as a lot a take a look at of psychological power as it
    is a muscle builder! Variations of the Hercules hold often feature in strongman competitions.

    With the best body weight workout routines,
    you’ll have the ability to construct and strengthen your shoulders from home or anyplace you please.

    Your traps are broad, flat superficial muscles that resemble a trapezoid.
    They lengthen from the cervical to the thoracic region on the posterior facet of your neck and trunk.
    Though they aren’t part of your shoulder, they’re typically being
    labored throughout shoulder movements. That’s why individuals typically practice shoulders and traps on the identical
    day.
    You must design and execute a dumbbell shoulder workout routine to construct mass and strength.
    And dumbbell shoulder workouts are among the greatest methods to build up shoulder mass and get full, dense
    shoulders. Shoulder workouts on a cable machine can hit your shoulders from all angles, stimulating new muscle fibers to be activated for potential development.
    Cable shoulder workouts may help strengthen and
    stabilize the shoulder muscles, which can help reduce the danger of shoulder ache
    and accidents. Use a cable pulley machine to drag the burden straight towards your brow.

    Deadlifts are thought-about the king of back exercises due to their capability to engage multiple
    muscle groups, including the decrease again, lats, traps, glutes, and hamstrings.
    Emma loves building her own useful strength and fitness outside of labor with various
    coaching styles, from weightlifting to calisthenics,
    yoga, and dancing. She advocates for the powerful potential of exercise
    to enhance physical, mental, and emotional well being and
    well-being. Each of the three deltoids heads benefits from a wide selection of rep ranges.

    Hold two dumbbells simply behind your shoulders, palms going through ahead.
    Look up and tilt your physique to the left, extending your right arm straight
    above you. Lower the dumbbell and repeat on the other facet to create
    a see-saw movement. We perceive you are not all the time looking
    to build lean, muscular physiques, typically you simply want to get greater and look badder.

    This train will build your delts and teach you to stabilize your
    whole physique, leading to increases in common overhead and bench press efficiency.
    This pressing variation works your posterior deltoids and mid-traps as
    a lot, if not more, than your anterior deltoids and triceps.
    It’s a very difficult train, so don’t go too heavy too quickly.
    However, should you endure from shoulder ache or desire a
    delt exercise that’s additionally good in your posture,
    the incline overhead press could be a good choice. Seize a couple of dumbbells and stand with them by your sides,
    along with your palms facing your physique. Stand tall together with your core switched on and shoulder blades
    pulled back and down.
    Per workout session, it is suggested to perform
    3-4 completely different shoulder exercises. You can add single-arm exercises when doing a shoulder workout with a
    dumbbell at residence to appropriate potential imbalances.
    Right Here are some other good methods to do
    dumbbell shoulder presses at house.
    A dumbbell exercise could be easily added to your shoulder coaching program.

    It is always finest to begin with fewer reps and units and then gradually enhance as your energy
    improves. They are appropriate for both newbies and execs as
    a outcome of they can be carried out with varied weights.
    Traps, a cussed muscle group for many, can be skilled fairly frequently through the week.

    This last train is simple, but that doesn’t imply it’s
    not highly effective. Bend your arms and pull the handles into the sides of your head.
    Set an adjustable cable machine to about head top and connect a rope
    handle. Decrease the weights back to your shoulders after which again down to
    your sides. Use this momentum that will help you lift the weights to your shoulder degree.

    I clean the load up to my shoulder, and now I’m attempting to press up overhead explosively.
    I’m allowing the legs, the hips and my
    complete body to assist me on this movement. Just like I
    would if I was out within the subject of competitors and I had to push someone away from me.

    The grip you’ve in your weights will alter how a lot 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 able to shifting your weights, leading to much less work being
    accomplished by your muscle tissue. Your entrance delts will be the easiest to hit with just body weight workouts.
    By following the exercises beneath, you can construct sturdy 3D shoulders right from your humble abode.

    Their purpose is straightforward – to create resistance and
    pressure on your deltoids. That method, they’ll tear the muscle fibers up, permitting them
    to grow back bigger and stronger (in layman terms).
    All in all, making your shoulders bigger and stronger from home
    takes hard work and consistency, with or with out equipment like
    dumbbells and kettlebells.
    Since your shoulders can be delicate, remember
    that your best method won’t be dedicating a complete day’s worth of coaching to nothing however
    shoulder workout routines. You also can again off on the burden for many of these workout routines, particularly when you’re performing elevating
    movements. In an effort to maneuver as a lot weight as attainable,
    you’ll be using much more than simply your shoulder muscles.
    Here you are not simply working your deltoids but additionally
    the higher arm (triceps), chest, core and even legs.
    This train benefits anyone using an upper-body energy workout.
    Nothing screams sheer power like a couple of well-developed traps.
    You can have great arms and shoulders, but if your traps aren’t up to snuff, your physique
    will simply look…missing. Usually neglected with direct focused work, the trapezius muscular tissues add thickness to the back as nicely as
    provide stability for overhead movements and improve upright posture.
    The greatest exercise for deltoids will focus on isolation movements for each particular person head of the muscle.

    These exercises will develop the core and shoulders power needed for handstands.

    Not only is that this a great train to apply handstands, however it’s also a great core stability and shoulder builder.
    Though that is usually thought of a core exercise,
    it additionally works your deltoids (mainly front and aspect delts), in addition to your triceps and
    even glutes, quads and low back. Nonetheless, the vast majority of female health lovers will train their shoulders as nicely.

    Anyone man who works out will make time in their routine
    for his or her shoulders. You most likely know somebody who skips leg day
    all the time (although this is turning into much less and fewer a factor because of the web putting leg
    day skippers on blast). Instead of rowing or performing a reverse fly, elevate both hands straight up over
    the head.
    The prone weighted neck extension is an effective strengthening train for posterior neck muscles and is simple to do.
    So we’ve given you eleven exercises that may significantly
    help with trapezius development. But why would
    you choose those over a tried and true train like barbell shrugs?

    A place for for these who consider that proper food plan and intense
    coaching are all you should construct a tremendous physique.
    Talk About NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the pure lifters, exercise routines and more!
    All are welcome here but this sub is meant for intermediate to advanced lifters, we ask that novices make the most of the
    weekly and daily dialogue threads on your wants. Jump up on two parallel bars with your palms going through inward and your arms straight (A).
    Use two packing containers or the backs of two sturdy chairs if you’re at residence.
    Slowly decrease till your elbows are at right angles, guaranteeing they don’t
    flare outward (B). Are lighter weights with more depth better, or do you
    have to lift big to get big?

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  55. These so-called straight units can turn out to be boring, limiting the effectiveness of your exercises.
    There isn’t any must time your reps, or practice in time to a metronome.

    Nevertheless, reducing the burden extra slowly than you raise it’s going to make your exercises harder and extra productive.
    In essence, leg training not solely fortifies your
    coronary heart, lungs, and circulatory system but additionally refines your every day movements,
    ensuring long-term mobility and energy. It
    requires willpower, motivation, and the willingness to undergo in your features.
    It’s no wonder that some lifters are solely too pleased to skip leg day.

    Too little rest between workouts could mean you
    begin your coaching sessions already tired, which could have a
    detrimental effect in your performance.
    There are many variations of the squat you could carry out to jack up the
    quads and get the leg workout you’re looking for. To exercise the quads on a machine,
    hack squats effectively target the legs whereas remaining balanced, because of the squat machine.
    For those who try to get their quad burn from different exercises like cycling, leg extensions will wake up
    those muscles you think you’re training exhausting
    sufficient. Given the potentially giant weights you can go to when performing the
    barbell again squat, it’s greatest to stay to this routine 1-2 occasions per
    week.
    The standing calf raise will put more emphasis
    and stress on the gastrocnemius compared with a seated calf raise.
    We don’t advise that you just go too heavy on this one as it can put added stress on the knee joints.
    Instead, use this train as an accessory to the larger compound lifts.
    You can attempt utilizing super slow eccentric phases or dropsets to push yourself with
    the lighter masses lifted. This exercise targets the hamstrings but also works the glutes and muscles of the posterior chain, together with the erector spinae and lower again. The glute-ham elevate is an effective choice for people to target
    the hamstrings without the added strain on the decrease back.

    Lunges additionally activate the calm muscular tissues and the core, which act as stabilizing forces that
    enable you to maintain your steadiness all through the motion. Incorporating squats
    into your routine presents three primary advantages that translate to both athletic efficiency and day by day life.
    First, strengthening your quadriceps, hamstrings, and glutes enhances your energy
    and speed in sports. Second, this strength also improves stability and balance, decreasing
    the risk of falls and injuries. Lastly, squats promote bone density and joint well being, which is
    especially helpful in helping us age extra gracefully.
    On the other hand, they activate your glutes and the stabilizing
    muscles in your trunk much much less. And, no – you don’t want access to gym machines to work
    your muscular tissues to fatigue. Constructing power is all
    about time beneath pressure, sluggish managed actions and progressive overload.
    In different words, to increase lower-body muscle (and see a visible change), all you have
    to do is to keep pushing your muscles to work more durable than they did
    earlier than. In abstract, the quads are some of
    the necessary muscles in your physique for energy coaching and day by day motion. Squats give consideration to strength-building through heavyweights and consistency.
    They are an excellent motion to coach your total bodily well being and athletic efficiency.

    We recommend developing an efficient leg day routine using
    four to 6 workouts. Subsequently, it is essential you go
    into the exercise with sufficient power. As you can already tell, it
    is a motion that focuses immediately on the calve muscle
    tissue. The Romanian Deadlift (RDL) is a weightlifting
    exercise that targets the posterior chain muscles of the
    legs, including the gluteus maximus, hamstrings,
    and adductors. Like squats, the leg press is also thought of a compound movement that’s going to activate all
    the muscle teams in your legs. Your leg exercise ought to hit all the different muscle groups
    in the legs, which means you must include the correct exercises with the
    proper depth. On the flipside, upping your velocity or doing plyometric exercises—high
    impact moves like leaping or bounding—can assist to enhance
    your power, says Nolden.
    This is because they are functional in nature and goal a quantity of muscle
    teams. Undoubtedly squats are brutal however they are equally efficient too.
    Undoubtedly, performing compound workouts can give you the greatest bang in your bucks in building
    both energy and dimension. And in phrases of bigger
    muscle teams just like the quadriceps, compound exercises are inclined to stimulate them essentially the most.
    There is a quote quite well-liked in the lifting group which says
    that the word ‘legendary’ can’t be spelled without ‘leg day’.
    No matter whether you’re a beginner, intermediate or superior
    lifter, your leg exercise sessions will always play a vital position in determining
    how your physique will look and perform. You may discover a dedicated
    leg day to work greatest for you – permitting you to
    essentially concentrate on every exercise and push actually hard.

    You’ll have the flexibility to give consideration to those integral movements, acting at your peak.
    This is why it’s important to have selection in your leg training and to construct
    the legs from a holistic perspective. Merely going through the motions and doing the identical actual motion sample
    day-in and day-out are promoting your legs brief for
    what they’re capable of doing. Relaxation your upper again on a bench and sit on the
    floor with legs prolonged. Roll a loaded barbell up your thighs till the bar sits
    in your lap (you could need to place a towel or mat in your hips
    or attach a pad to the bar for comfort). Brace your abs and drive your heels
    into the ground to extend your hips, raising them until your thighs
    and upper physique are parallel to the ground.

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