-En esta reunión vamos a hablar de otra de las muchas legendas que recorren sin descanso y, a veces, sin rumbo preciso los caminos de nuestro país. Leyendas que vienen de una tradición, no necesariamente autóctona, donde ciertos hechos de singular trascendencia, algunos verídicos y otros fantásticos, se asocian y se convierten en la mejor expresión del imaginario popular. Frecuentemente, con ellas, llevados por el recuerdo de la voz del abuelo o de alguien que en algún momento se incluyó como personaje de lo que contaba, volvemos a la infancia y evocamos, ya sin el miedo de antes, a sus protagonistas y sus aventuras en un mundo tétrico en donde la oscuridad y la imaginación se hacían cómplices de cada historia. Pero, antes de revivir esa leyenda que una vez más, como ya dijimos, nos enfrentará con lo sobrenatural y nos trasladará a ese espacio donde lo real es el escenario de lo maravilloso, donde frecuentemente se enfrentan el bien y el mal y a veces se mezcla o se confunde una leyenda con otra, vamos a responder la pregunta que nos quedó pendiente desde una sesión anterior. ¿Quieres, amigo mío, repetir tu pregunta?
-Por supuesto. ¿La Llorona y la Sayona son la misma cosa o son seres diferentes?
-Esa es una muy buena pregunta y, como todos ustedes recordarán, dije que la respuesta amerita ciertas reflexiones que nos permitan conocer otros detalles de ambos personajes y, particularmente, la historia y la motivación y origen del nombre de la Sayona. Recuerden que en cada leyenda, ya sea inspirada en hechos históricos, religiosos o de la vida cotidiana a través de circunstancias que incluyen los pactos con el diablo, la preparación e ingesta de pócimas mágicas, la presencia de seres de ultratumba, los crímenes aberrantes y las historias de amor, se narra una historia que, a medida que va difundiéndose a través del discurso oral, va generando cambios o adaptaciones en su argumento, su ambientación y sus personajes. Del mismo modo, en algunos casos, esa historia produce versiones versificadas que se declaman o se musicalizan y alcanzan gran popularidad. Como ejemplos, podemos citar las leyendas de “Florentino y el Diablo” y la “Bola de fuego”.
La primera de estas leyendas viene, precisamente, de la tradición oral e inspiró el personaje Cantaclaro de la novela del mismo nombre escrita por Rómulo Gallegos y publicada por vez primera en 1934. En ella, Gallegos cuenta la historia de un coplero, Florentino Coronado, “el que cantó con el Diablo”. Posteriormente, la leyenda fue recreada en versos por el poeta barinés Alberto Arvelo Torrealba. El poema recoge algunas de las coplas, anónimas sin duda, que ya aparecen en el Cantaclaro de Gallegos y narra el mítico contrapunteo en el que Florentino venció al “capitán de las tinieblas” valiéndose de su habilidad como coplero faculto y magnífico improvisador. A través del tiempo, el mismo poeta Arvelo Torrealba se encargó de ampliar el texto inicial y produjo dos nuevas versiones. Sobre una de estas tres versiones, el maestro y compositor musical Antonio Estévez escribió su célebre “Cantata criolla” que se estrenó en Caracas el 25 de julio de 1954 en las voces de Antonio Lauro y Teo Capriles. Años después, el coplero apureño José Romero Bello hizo una adaptación del poema y la grabó con música de arpa criolla como un contrapunteo llanero cantado entre él y el también coplero apureño José de los Santos Contreras, mejor conocido como el Carrao de Palmarito. En fechas posteriores a los trabajos de Gallegos y de Arvelo Torrealba han aparecido otras versiones de esta leyenda. A todas les dedicaremos sus propias páginas.
En relación con la segunda leyenda, en los años setenta del siglo diecinueve, don Arístides Rojas recopiló un “corrío” que entremezcla las apariciones de la Bola de fuego con la historia del tirano Aguirre y los fuegos fatuos. De ella, de él y de ellos también hablaremos en algún momento. Y leeremos ese texto decimonónico que está escrito en octosílabos.
-¿Y qué pasó con la Sayona? ¿Es o no es la misma Llorona?
-Ya va. No te precipites. Quédese tranquilo que su cobija le aparece, como hubiera dicho mi papá. Para cerrar este punto, déjenme decirles que he oído cantar dos leyendas también versificadas de las que no conozco ni el relato oral ni la versión escrita. En la primera, se retoma la historia del coplero que contrapuntea con el Diablo y lo vence. En una oportunidad, esta leyenda fue grabada por diferentes intérpretes con el nombre de “La leyenda” y en otra como “Nicanor y el Diablo”. En la segunda de estas dos leyendas se da un encuentro entre un coplero y una muerta cuya alma está penando. Se la oí cantar a Dámaso Figueredo. Se titula “La muerta de las Galeras del Pao”. En su momento, transcribiremos la letra de ambas canciones.
-Discúlpame, perdona la interrupción. A mí, particularmente, me interesa ese tema de la leyenda cantada. ¿Sabes de alguna leyenda española que haya sido cantada y grabada?
-Sí. Hay varias. Y muchas de ellas se versificaron y se incorporaron al Romancero español y latinoamericano. Y aún se declaman o se cantan. Sobre todo las leyendas históricas, religiosas, amorosas y, desde luego, terroríficas. Busca en Internet “La virgen y el ciego” y el “Romance del conde Olinos”, por ejemplo.
En Internet también hay páginas dedicadas a las leyendas españolas de terror y, entre ellas, alguna versión de La Llorona. Trataremos ese tema. Pero… ahora… ya… tenemos que responder la pregunta de nuestro común amigo porque si no lo hacemos va a invocar a la Sayona para que nos lleve al mismísimo Infierno. Comencemos.
-Me gustaría que comenzaras por explicarnos el origen del nombre.
-No hay problema. Oigan… Según la creencia popular y, sobre todo por lo que afirman quienes la han visto y quedaron vivos para echar el cuento, la Sayona es, en principio, una mujer hermosa y provocativa vestida con una túnica blanca, similar a una saya, que se transforma en un ser de aspecto feroz. De saya, según estas fuentes, procedería Sayona. Sin embargo, sin ánimos de contradecir la sabiduría popular y la competencia etimológica de quienes han escrito sobre este tema, tal explicación no es totalmente satisfactoria en vista de que en torno a saya hay otras palabras que también pudieran seleccionarse, formal y semánticamente, como las palabras básicas de donde se deriva Sayona. Por ejemplo, sayo y sayón. Así que si se piensa que Sayona deriva de saya, igualmente pudiera pensarse que saya deriva de sayo, sería entonces una feminización de sayo. Sin embargo, esta opción no es viable porque según el Diccionario de la Real Academia Española, cada una de estas tres palabras, saya, sayo y sayón, tiene su propia etimología.
De sayo, dicho diccionario trae dos acepciones: “Del lat. sagum, voz de or. celta. 1. m. Prenda de vestir holgada y sin botones que cubría el cuerpo hasta la rodilla. 2. m. coloq. vestido (‖ prendas con que se cubre el cuerpo)”. También, como parte de este mismo artículo lexicográfico, se incluyen, entre otras expresiones, sayo baquero (“1. m. desus. Vestido exterior que cubre todo el cuerpo y se abrocha o ajusta por detrás, muy usado por los niños”) y sayo bobo (“1. m. Vestido estrecho, entero, abotonado, que usaban comúnmente los graciosos en los entremeses”). De sayo, además, se derivan:
- sayal. (De sayo). 1. m. Tela muy basta tejida de lana burda. 2. m. Prenda de vestir hecha con sayal.
- sayalero, ra. 1. m. y f. persona que teje sayales.
- sayalería. 1. f. Oficio de sayalero.
- sayalesco, ca. adj. De sayal o perteneciente a él.
- sayalete. 1. m. sayal delgado, que se usaba para túnicas interiores.
Saya, según esta misma fuente, se define en estos términos: “Del lat. vulgar *sagia. 1. f. falda (‖ prenda de vestir). 2. f. Vestidura talar antigua, especie de túnica, que usaban los hombres. 3. f. Regalo en dinero que en equivalencia de vestido solían dar las reinas a sus servidoras cuando estas se casaban”. Dado el contenido semántico de la primera y de la segunda acepciones, saya es una falda (“prenda de vestir que cae desde la cintura”) y, además, una “especie de túnica, que usaban los hombres”. Si detallamos las dos primeras definiciones nos daremos cuenta de que hay varios rasgos que distancian la posible procedencia de Sayona desde saya. En nuestro español, el sentido de ‘falda’, que el Diccionario académico asigna a saya, no coincide exactamente con el de túnica. De igual modo, llama la atención el hecho de que en la segunda acepción se diga que la saya como “especie de túnica” se reservaba al uso de los hombres. La tercera es, sin duda, una extensión de uso que se aleja de la idea que vincula a saya con Sayona.
De sayón, a su vez, se registran dos artículos. El segundo está referido a una “mata ramosa de la familia de las quenopodiáceas” y, aparentemente, no tiene nada que ver con el contenido semántico de los artículos precedentes. En el primero de ellos, encontramos una información que, sin que etimológicamente se vincule con saya o con sayo, nos remite semánticamente a uno de los rasgos que se le atribuyen a la Sayona en el momento en que de mujer hermosa y seductora se transforma en un ser horrendo, una bestia desgreñada y con largos y afilados dientes. En ese artículo, la Academia dice:
“sayón1. Del lat. tardío sagio, –õnis y este der. del germ. *sagjan. 1. m. Verdugo que ejecutaba las penas a que eran condenados los reos. 2. m. Cofrade que va en las procesiones de Semana Santa vestido con una túnica larga. 3. m. En la edad Media, oficial subalterno de la Administración de Justicia. 4. m. coloq. Hombre de aspecto feroz”.
De estas cuatro acepciones, la segunda y la cuarta incluyen sendos rasgos semánticos que coinciden con la “túnica larga” y el “aspecto feroz” de la Sayona cuando ya se ha transformado y se dispone a atacar. Si nos atenemos a las etimologías que da el Diccionario académico, no cabe la posibilidad de que sayón derive de sayo. Así que, sin entrar en estas consideraciones, sobre si sayón viene de sayo o de saya, nada impide pensar que Sayona sea la forma femenina de sayón que se definiría como mujer de aspecto feroz. Frecuentemente, por factores como el uso, la emotividad y la evolución permanente de la lengua, se entrecruzan o se olvidan etimologías y sentidos. También, con cierta frecuencia, se cometen errores al asignar una determinada etimología y hay casos en los cuales hasta se inventan etimologías. En lenguas como la nuestra, hay que ser particularmente cauteloso con las etimologías de los indigenismos, de los afronegrismos y de muchas de las otras etimologías que circulan en diferentes trabajos lexicográficos y en varias páginas de Internet.
-¿Terminamos? Ya me di cuenta de que la Llorona y la Sayona se parecen un poco, pero son verdaderamente diferentes. Ambas son mujeres. Ambas arrastran un castigo eterno. Ambas fueron condenadas por un crimen que cometieron. Pero, cuando ellas salen… ¿qué busca la Llorona? ¿qué busca la Sayona? Ahí está la diferencia.
-Perfecto. Para concluir, entre todos vamos a hacer un resumen de esta leyenda. ¿Quién comienza?
-En una página de Internet, yo leí que era una mujer muy bonita llamada Melisa que era muy feliz con su marido Arturo y con el hijo de seis meses que tenían.
-En otra página dicen que esa mujer se llamaba Timotea. En otras, Anastasia, Rosita y… Casilda.
-Bueno, lo cierto es que llamándose como se llamara, a ella le chismearon que su mamá se acostaba con Arturo. Ella se comió el cuento y por ahí mismo le prendió candela a la casa y Arturo y el bebé se quemaron. Después se fue a la casa de su mamá y también la mató, pero la doña antes de morirse la maldijo y la condenó a vagar eternamente. Desde entonces, durante la noche, va de pueblo en pueblo. Con su rostro de mujer bonita y su sensualidad atrae a los maridos infieles, los lleva hacia algún sitio oscuro y allí se transforma en esa mujer de aspecto feroz de la cual hemos hablado hoy. Algunos se mueren del susto, otros quedan mudos y asombrados por el resto de sus días.
-Entonces… ¿una de ellas busca reponer un hijo que ella misma envenenó? ¿Para matarlo o para qué? ¿y la otra busca un marido infiel para matarlo?
-Ah! Ya sé por qué mi cuñado Esteban quedó mudo y con los ojos como un par de huevos fritos.
-Muy bien. Veo que tenemos muchas interrogantes en torno a este personaje. La Sayona, según algunas fuentes es originaria de los llanos venezolanos y su leyenda, que data del período colonial, también está ampliamente difundida en México y en Colombia. Su misión, como ya se dijo, es la de castigar a los hombres infieles. Se cuenta que puede transformarse en un perro o en un lobo. Sin embargo, en muchos pueblos corre la historia que la Sayona, como la Llorona y la Cegua, es una mujer disfrazada que se vale de la oscuridad y de un grito aterrador en medio del silencio nocturno para verse con su amante. La Cegua, cuyo nombre viene del náhuatl cihuatl que significa mujer, identificada también con los nombres de Segua o Tzegua, es el personaje de una leyenda centroamericana. En la ciudad mexicana de Villavicencio a la Sayona se le conoce como La Sallana y en el estado de Oaxaca de ese mismo país, como la Matlacihua o la Bandolera. De ella, según otra versión, se dice que es “una hermosa mujer vestida de blanco, tez blanca como la neblina y pelo tan negro como las alas de un cuervo, que se les aparece a los hombres mujeriegos y borrachos. Los hipnotiza con su belleza, haciendo que la sigan hasta llegar a un barranco, donde los embarranca, o los llevan adonde hay una planta o captus de huizache, una planta llena de espinas, donde los tira para que mueran desangrados. De ahí, cuando un hombre desaparece, se suele dar la expresión se lo llevó la Matlazihua”. (Cf. https://es.wikipedia.org/wiki/La_Sayona). También se dice que se les aparece a las chismosas para vengar en ellas el motivo de su transformación en un ser diabólico. Según esta misma página, en los llanos colombianos existe la creencia de que “La Sayona fue una mujer que destrozó las vestiduras sagradas de un sacerdote y Dios la condenó a vivir eternamente con mucha hambre. Su nombre en vida era Sarona, era una mujer atractiva y seductora. Pero inexplicablemente su rostro cambió: le salieron enormes dientes, los ojos se le agrandaron. Ella se tragó a su hermano y desde ese momento recorre parajes solitarios en las madrugadas y conquista hombres ebrios para luego devorarlos”. Para contrarrestarla, por si acaso se topan con ella, los llaneros cuando andan por la sabana siempre van acompañados de un perro negro y cargan una buena mascada de tabaco en el bolsillo.
-En Internet yo conseguí un “Corrío a la Sayona” que canta Fabio Salcedo y en él se cuenta la historia de un llanero que va para un baile y atravesando la sabana para llegar a la fiesta se encuentra con un mujer. Lo transcribí de un video.
El corrío de la Sayona
tiene un algo parecido
a esta historia que les cuento
cuñao
es que a mí me ha sucedido
un sábado por la tarde
víspera de un día domingo
salí con rumbo a un parrando
a casa de mi vecino
remontado en mi potranco
potro de bastante brío
el color de mi caballo
era castaño frontino
como a las seis de la tarde
me despedí de un amigo
le puse la vista al baile
sin pensar en el peligro
todavía que me esperaba
en la mitad del camino
a orillas de una laguna
hay un árbol florecido
ahí fue que vi una mujer
bajo del árbol sombrío
como soy de enamorao
me le acerqué a un mismo tino
le dije cómo le va
qué tal y cómo le ha ido
y ahí mismo le pregunté
que si ella tenía marido
la contesta que me dio
fue que nunca había tenido
la monté en mi caballito
continuamos el camino
después de andar un largo rato
ella me habló en el oído
me dijo soy la Sayona
lo está corriendo un peligro
yo grité me llevó el Diablo
un espanto me ha salido.
Me bajé de mi caballo
con el pelo medio grifo
pero al verla tan bonita
cuñao
yo nunca lo había creído
de que fuera la Sayona
que podía haberme salido
me monté en mi caballito
continuamos el camino
cuando llegamos al baile
fue el relato positivo
me puse a bailar con ella
bastante amavisaíto
cuando yo quise besarla
fue que quedé sorprendido
al mirar esa mujer
los ojos eran de vidrio
la nariz era bien fea
la boca como un cochino
y ahí fue que empecé
y pensar en mi destino
ella se me pegó atrás
con unos grandes berridos
cómo sería la carrera
que hasta perdí en el camino
el revólver y cartuchera
mi sombrero y mi cuchillo
las cotizas se quedaron
en los copos de un espino
los pantalones no supe
qué camino habían cogido
si era sío más larga la trocha
se me cae el otro chiro
porque ya iba palo abajo
llegándome a los tobillos
me decía con voz ronqueta
párese querido amigo
que en brazos de la Sayona
es que este tipo ha caído
por quitarle la mujer
hasta a sus mismos amigos
ahora debe darse cuenta
que tú eres comprometido
y no andes puaquí buscando
lo que no se le ha perdido.
-Óiganme. Rafael Martínez, el Cazador Novato, un reconocido compositor e intérprete del canto y la declamación del Llano colombo-venezolano, grabó un poema titulado “La Sayona” en el que cuenta una más de las tantas apariciones de esta mujer . Vamos a oír al Cazador Novato::
-José Alí Nieves y el Pollo de Orichuna también grabaron en dos partes una versión cantada y dramatizada de la leyenda de la Sayona. En la primera parte se incluyen, a manera de microhistorias, referencias a las leyendas del Sinfín, el Silbón, la Bola de fuego y la Sayona y, al final, hay un contrapunto entre estos dos buenos intérpretes de la canta llanera.
Luego, en la segunda parte, se cantan unas coplas de Cantaclaro y el Alma llanera. Enseguida, se repite toda la primera parte y se continúa con el canto de uno de los dos copleros seguido de un contrapunteo y de la narración de una pelea entre los contrapunteadores e, igualmente, de los hechos que motivaron la conversión de Casilda en la Sayona. En esta historia se da la peculiaridad de que quien lleva los chismes a Casilda es un hombre a quien apodan Burro Tusero y, además, de que a la versión tradicional se le agrega un final que revive el encuentro de la Sayona con sus primeras víctimas.
(Esta versión también se documenta en https://www.youtube.com/watch?v=wIBqooTrcvg)
-También existe una versión escrita de una de las apariciones de la Sayona en Venezuela. Esta vez el cuento, cuyo autor es Florencio José Malpica Hidalgo, viene de Canoabito, un pueblo del estado Carabobo. En nota al pie de página se nos indica que está “inspirado en un hecho verídico ocurrido a los amigos Cecilia Bastidas y Vicente “Vicentico” León y se nos advierte que “la trama, los personajes y los nombres son ficticios”.
De este relato, transcribimos la parte central de su historia y dejamos en la curiosidad de nuestros oyentes y lectores la búsqueda de los antecedentes y del desenlace de este cuento verídico:
Lo que vimos volando por los aires, nos quitó la respiración. Aquel espantajo de largo vestido blanco, ojos rojizos y relampagueantes, había salido de lo alto de los árboles y se nos abalanzaba, mientras un grito, ahora más aterrador, casi nos perforaba los oídos.
«Ahhhaaaaaaaaayyyyy».
Las muchachas gritaron, zapatearon y no sé si se mearon, y sin saber cómo, ni cuando, ya estábamos corriendo en medio de la espesa oscuridad.
-¡La Sayona, Ave María Purísima! —exclamó Petra, mientras se santiguaba a diestra y siniestra.
Tres curvas más adelante casi llegando a los bambúes, de la nada se apareció nuevamente la Sayona, esta vez en medio de la carretera. Se desplazaba de un lado a otro bloqueándonos el paso mientras dejaba escapar su grito macabro. Las muchachas ya tartamudeaban y retrocedían engarrotadas por el miedo que les consumía las fuerzas. En vez de rezar, solo balbuceaban palabras confusas. Aunque yo hacía de tripas corazón ante el espanto, recordé una plegaria que me enseñó mi abuelo, inmediatamente la invoqué, y luego tomé la mandolina y comencé a tocar una polca. En seguida noté que el espanto bailaba, de orilla a orilla de la carretera pero caminando hacia atrás y yo comencé a caminar hacia adelante, y las muchachadas detrás de mí. Con los nervios más sosegado observé a pocos kilómetros las luces del poste eléctrico más cercano, así que me propuse tocar la mandolina con más ahínco, pero mientras más duro tocaba, la Sayona bailaba, y la zapateaba, con más firmeza, hasta que la luz del poste la hacía más visible y luego se fue orillando, orillando, hasta que se perdió entre la espesura del monte, dejando atrás el eco de su lamento espeluznante.
…….«Ahhhaaaaaaaaaaaayyyyyyyyyyyyy»……..
(Imagen bajada de https://www.cuentoscortosterror.com/wp-content/uploads/2017/07/leyenda-sayona-02.jpg ).
Cuando las muchachas notaron que la presencia se había esfumado, pegaron la carrera dejándome solito, a Milagritos mi novia solo le pude ver las suelas de los zapatos cuando cruzaba el puente del rio. (Cf. https://letrasdecarbon.jimdofree.com/cuentos/historia-de-canoabo-y-otros-relatos/la-sayona-de-canoabito/).
-Yo quiero la palabra porque si de historias verídicas se trata yo tengo una que no se le queda atrás a esa que acabas de leer ni a otras. Es más, más que verídica…
-Aguanta un pelo, Jacobo. Dame un chance, antes de que se me olvide lo que voy a decir. Acabo de oír que la Sayona se pone a bailar si oye música y en este cuento bailó una polca. ¿Ustedes se imaginan como sería la Sayona bailando rock del heavy? ¿No se lo imaginan? Se los pregunto porque me acabo de acordar que Paul Gillman tiene una composición dedicada a la Sayona que en la misma pista, antes de la canción, incluye la historia de esta mujer contada por Porfirio Torres, el narrador de Nuestro insólito universo. Con el permiso de ustedes, vamos a oírla y luego Jacobo nos termina de contar la historia que le interrumpí. Discúlpeme, amigo mío.
-Bueno… les decía que más que verídica, esta historia es verdadera y se ajusta a todos los conceptos que, en conjunto, hemos expresado sobre la Sayona. ¿Tú te acuerdas, tío Édgar, donde vivía tu tío José Ignacio cuando vivía con Dolores Gallardo?
-Sí. Entre la casa nuestra y la casa de ustedes.
-Así es y seguro que te acuerdas de que en esa casa después vivieron Pedro Gallardo y una de las mujeres que él tenía llamada Rosa Castillo, una catira alta, buenamoza, a la que el pelo le caía en la punta de la nalga. Al frente de la casa, en toda la orilla del río, había una mora y otros palos y ahí, a veces, fresqueando, nos sentábamos a conversar y yo a tocar el arpa. Bueno, un 31 de diciembre, a media tarde, pasó mi abuelo Juan Segura y me dijo: -Ya es hora de que vayamos rumbeando hacia el Tuyuyo. De aquí allá son unas dos horas, más o menos, a pie por la sabana y tenemos que llevarnos el cuatro para que usted me acompañe. Ya el arpa mía se la llevaron. Vamos a tocar ese baile y a comernos la ternera que nos ofreció Gerónimo. Eso sí, unas dos horas después de que entre el año nos venimos.
Me paré de donde estaba tocando, fui a la casa y guardé el arpa, busqué el cuatro y en lo que salimos vimos que Rosa ya estaba en la puerta arregladita y él me dijo: -Esa va para la fiesta. Ya casi llegando a la quesera, después de la laguna, se voltea mi abuelo y me dice: ¡Carajo!, Jacobo, y ¿por dónde y cuándo nos pasó esa mujer? Mírela donde va. Allá va, llegando a la casa.
Llegamos, nos dieron café, nos enseñaron cuál era el rincón de los músicos, volvieron a regar y a barrer el patio. A mi abuelo y a mí nos extrañó que la mujer no estaba por todo aquello. Pero no le paramos, ni siquiera preguntamos por ella. Por ahí mismo, afinamos y al rato comenzamos a tocar. Al primer son, se acercó Pedro Gallardo, cogió las maracas y empezó a cantarle a una mujer que andaba con él. Bueno, para apurar el cuento. Mi abuelo, como siempre, tocando recio y bordoneado unos sones que duraban hasta que las parejas se iban sentando del cansancio. Después pasaba de quince a veinte minutos afinando y volvía a tocar otro son. Entró el año. Y a golpe de las dos de la madrugada me dijo: -Este son y nos vamos. Pida las dos botellas para el camino. Ya cuando íbamos saliendo se nos acercó Pedro Gallardo y nos dijo: -No me dejen, yo me voy con ustedes. De noche, yo le tengo miedo a esta sabana, así esté con luna grande y clara como ahora. Y, entonces, mi abuelo le dijo: -Está bien, pero tráigase la suya. Y cogimos camino. Poco a poco y dándole a pico de botella cada uno con la suya. De pronto, con la luna alumbrando aquel paño de sabana, vemos que de un barotal, como a unos cincuenta metros delante de nosotros, sale una mujer y salta Pedro y dice: -¡Carajo, esa es Rosa mi mujer! ¿Qué hace aquí y a esta hora? Y, por ahí mismo, arrancó hacia ella y mi abuelo y yo nos paramos a verlos. De pronto, ella comenzó a correr como si fuera elevándose y él se disparó detrás de ella. De golpe, antes del monte que está llegando a la orilla del río, se nos perdieron en medio de un grito que alborotó los pájaros y espantó el ganado que dormía en un peladero limpiecito, de esos que quedan cuando el charco se seca. Al día siguiente, vi a Rosa y le pregunté por Pedro. Y, tranquilamente, me dijo: -Debe estar durmiendo donde la otra si es que acaso la Sayona no le ha echado una vaina.
-Gracias, sobrino. Gracias a todos ustedes. Recuerden que en estas páginas…
-Ya va. ¿Puedo yo despedir esta conversación? Es que mientras oía a Jacobo, recordé la letra de un joropo que también cuenta una aparición de la Sayona en los Valles del Tuy.
-Por supuesto.
-Es una composición que está en un video que presenta simultáneamente la letra de la canción superpuesta a una serie de dibujos que ilustran la historia de otro encuentro con la Sayona. La interpreta “el músico venezolano Oswaldo Chaparro, apodado «el Cantaclaro de Aragua». El arte pertenece al dibujante español Esteban Maroto, procedente del cómic Crónicas de Simón Bolívar (1982)”. Gracias. Y hasta un nuevo encuentro. Con ustedes… no con la Sayona. ¡Ni de vaina! Yo no soy Pedro Gallardo.
(Intérprete: Oswaldo Chaparro, el Cantaclaro de Aragua)
Édgar Colmenares del Valle
Academia Venezolana de la Lengua.
25/08/2019
04/05/06/07/08/2019
09/09/2019
Revisión final:
27/09/2020
Qro. – Mx.
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CareClinic presents you a selection of visualization choices, evaluation features, and charts right are your fingertips.
Thus, CareClinic helps you develop an intensive and full understanding of your well being at any given second.
This includes how it modifications and patterns you may acknowledge via your journey utilizing prednisone.
Furthermore, the unwanted effects you experience
can actually be influenced by the tactic by which you’re
taking the corticosteroid. Prednisone may interrupt your
sleep cycle, resulting in the disruption of the
hormones that regulate urge for food. Trenorol is an amazingly versatile various to Trenbolone
Acetate. Expect immense muscle positive aspects,
wonderful bodily conditioning and improved restoration.
Add all of those collectively and what these information counsel is that pharmacological use of
GH and insulin – which is taken at much larger ranges than bodybuilders – doesn’t cause stomach distention. Palumboism is a condition characterized by the thickening and distention of the oblique
muscle tissue within the stomach, which makes it challenging for
bodybuilders to keep up a flat stomach. If you follow
bodybuilding competitively, then you’ve in all probability already seen them.
Chiselled, hulking bodybuilders who despite being coated in lean, rippling muscles, additionally look
like they are about to come out a child. As A End Result Of bodybuilders will
undoubtedly continue using these substances, maybe a extra conservative strategy would cause much less distension. Using
HGH and insulin for brief cycles might imply fewer undesirable unwanted aspect effects.
Subsequently, discontinuing HGH abuse is presently the only probably effective technique for reversing palumboism.
It’s essential to notice that the diploma to which the condition reverses after stopping
PEDs abuse may differ from one particular person to another.
Sadly, there is not any reliable proof on how and why exactly the situation may occur.
There is just anecdotal proof from circumstances of a number of PED
abuse amongst bodybuilders. Nonetheless, after a stressor has handed, your
blood pressure should return to baseline.
This water retention occurs not only in the subcutaneous, however on the whole body as properly, which is
why many individuals maintain water in the abdomen after the injection, particularly with the common use of
insulin. The accumulation of fat occurs mainly because of the lipogenesis (fat storage)
induced by the use of insulin that’s administrated
synergistically with the HGH. Therefore, HGH causes hyperglycemia and the release of hepatic glycogen in blood.
Presently, the only known approach to potentially reverse Palumboism is to stop taking human growth hormone (HGH).
Gradually petering out HGH is usually really helpful as an alternative of stopping abruptly,
as it allows the physique time to regulate safely. To support muscle
development and restoration, bodybuilders typically eat very
large portions of meals. Over time, this fixed overfeeding can stretch the stomach and digestive tract, particularly during bulking phases.
Based on the available proof, it’s advised that the extended and high-dose utilization of anabolic steroids, particularly GH and insulin, may
play a job in the development of Palumboism.
This is due to it causing important cardiovascular pressure due to an increase in cholesterol levels (LDL).
Pimples vulgaris and male sample baldness are additionally attainable on Anavar.
A few of our female sufferers have observed their menstrual cycles
changing into irregular, especially on larger doses and towards the
top of their cycle. Anavar, despite being a slicing agent, is very efficient at increasing muscular energy.
We have identified several elite strongmen who cycle Anavar earlier than a competition. Its
strength-enhancing attributes could additionally be because of its unique capacity
to shuttle ATP (an essential molecule for energy) contained in the muscle cells.
Ladies who take Anavar do not typically expertise masculinization underneath our care.
The common length of oral prednisone therapy needed in these
12 patients was ~20.1 days. Many research have
been carried out to gauge the aspect impact profile of prednisone and comparable corticosteroid drugs.
Included beneath are summaries of studies during which the effect of prednisone (or similar glucocorticoids) on physique weight was mentioned.
Intertrigo is a standard inflammatory pores and skin situation that is caused by skin-to-skin friction (rubbing) that is intensified by heat and
moisture.
If prednisone proves effective for the treatment of a medical
situation triggered weight loss, it’s likely that you’ll expertise weight gain due
to the attenuation of illness activity. In different words, if rheumatoid arthritis brought on you to
lose 20 lbs., and prednisone therapy leads to remission of rheumatoid arthritis – then you could
regain the 20 lbs. If you’re thinking about how to avoid Palumboism and
a distended gut, the first step is to keep away from utilizing anabolic steroids to build muscle fast (https://jbhnews.com/), human growth
hormone (HGH), and insulin. The misuse of those substances can lead to extreme physical alterations, such as the infamous «roid gut.» As A Substitute, opt for a healthier, more natural strategy to
bodybuilding. Moreover, amongst middle-aged and elderly individuals, the pursuit
of GH administration goals to reinforce muscle mass and recapture youthful
physical attributes. Another noteworthy addition to PEDs is insulin, frequently adopted by bodybuilders due to its
purported anabolic effects, including the vital stimulation of glycogen synthesis for
post-exercise muscle restoration.
HGH gut is a complex, rare situation related to human growth
hormone (HGH) use. This hormone stimulates progress, cell replica, and cell regeneration in humans.
HGH is commonly misused in bodybuilding and other sports to hurry up muscle development.
Every of these names factors to a suspected cause—namely, the use or abuse of performance-enhancing substances like anabolic steroids, human progress hormone (HGH), and insulin.
Human growth hormone (HGH) and insulin are commonly utilized in bodybuilding
to extend dimension and aid recovery. However, prolonged use can result in the enlargement of internal
organs, which may push the stomach outward and create a bloated appearance.
Amongst the most notable unwanted effects of this steroid is the short-term pinkening or reddening of the pores and skin caused by a sudden increase in the blood strain level.
Hence, very similar to Winstrol, this compound,
too, must be averted by newbies for their first cycle.
Novices are usually beneficial to keep away from utilizing Winstrol as it’s stronger than Anavar, particularly by means of unwanted side
effects like liver toxicity and elevated cholesterol levels.
Likewise, women could develop male characteristics while using this steroid, which
is why they shouldn’t take it in high doses exceeding 5 mg
per day. Male customers (even beginners) generally want stronger doses of Anavar
as a outcome of naturally excessive testosterone levels. As such, they will
start with 15 mg per day of the compound for
the primary three weeks and enhance it to twenty mg per day
for the following three weeks.
HGH intestine is a rare situation that happens solely amongst bodybuilders who abuse massive doses of anabolic substances such as human growth
hormone (HGH). Sometimes when one is present it can trigger
an abnormal cortisol stage, nonetheless. Signs embrace abdominal weight
gain, sexual dysfunction, and elevated blood strain. HGH gut is primarily because of excessive doses of HGH, steroids, and insulin taken by
athletes, especially bodybuilders, with the aim of speedy muscle development.
The out there evidence on the pathophysiology of Palumboism is very limited.
Primary science pathophysiology literature nevertheless
factors to a direct role of insulin and GH in the growth of the situation.
Furthermore, an anecdotal correlation exists between the prolonged use of high-dose
anabolic steroids, significantly GH and IGF-1, and the development of Palumboism.
It will virtually at all times only be found by way of giant
web primarily based suppliers. Whereas it’s not an especially widespread anabolic steroid, with
a little digging you must be ready to buy Oral Turinabol online with relative ease.
There’s also the chance of buying an under-dosed product or a complete fake steroid.
If you don’t research your provider in question, there is also a danger of being directly scammed out of your cash.
We can say with confidence that the unwanted side effects of Oral
Turinabol are a few of the mildest of any anabolic
steroid on earth. Nonetheless, we will also find that it could have a strong, unfavorable influence on cardiovascular well
being.
As a new steroid person, you won’t even know what
a few of these items are until you’ve labored in the
medical field. For women who are confident sufficient with their previous steroid expertise and
really feel ready to combine multiple steroid in a cycle, a extra advanced cycle may be undertaken. This cycle goals particularly at slicing or fat loss
and is useful for contest prep, the place attaining a lean and
onerous physique is the objective. Every cycle is limited to 4-6 weeks and consists
of only one steroid compound per cycle. 4-8 weeks is
ideal, starting at 20mcg/day for the primary 1-2 weeks, then increasing the dosage by 10mcg every
1-2 weeks (depending on your chosen cycle length).
I smashed PRs in every fitness center session and could still run like a horse with Dbol in me.
We have discovered that low dosages of Tbol (5 mg) are unlikely to cause male secondary
sex traits in women. To reduce the danger of hypertension on Turinabol,
we’ve found common cardio and supplementation with 4
grams of fish oil per day (for the length of a cycle) to be efficient.
This is due to it improving endothelial operate and lowering plaque buildup within the
arteries.
As such customers who would usually be extra sensitive to estrogen-based side-effects can run Turinabol with
out a problem. Of course, taking a c17 alpha alkylated tablet does have its downsides.
Facet results could be extra widespread and
customary when taken without precaution or run for longer and high dose cycles.
Turinabol is a modified form of Methandrostenolone (Dianabol, Dbol), and whereas Dianabol does maintain a moderate affinity for aromatization into estrogen, Turinabol does under no circumstances.
Turinabols chemical makeup makes interplay with the estrogen receptor (ER)
inconceivable. This is the outcome of its 4-chloro substitution (the chloro group that has been affixed to
the 4th carbon on the steroid structure). Aspect results corresponding to, gynecomastia will not be the resilt of Turinabol usage.
Tbol provides you with the best ends in gaining lean muscle
mass, decreasing physique fat, and enhancing your body power.
High doses of this amount will improve mass and energy
positive aspects, as will the danger of androgenic unwanted aspect effects.
Superior customers on a slicing cycle will probably wish to persist with a
40mg daily dose, which makes use of Turinabol primarily as a
muscle preservation compound somewhat than a mass-gaining one.
Oral Turinabol is suppressive to natural testosterone and should be used in conjunction with exogenous testosterone.
Men who use Oral Turinabol with out exogenous testosterone will threat a
low testosterone condition. Such a condition can include a bunch of potential signs ranging from
bodily, psychological and sexually related.
We have seen Turinabol used as a bulking agent amongst newbies, serving to them to build 15+ pounds of lean muscle; nevertheless, such positive aspects in hypertrophy are much less pronounced among experienced steroid customers.
If you utilize oral steroids in a responsible trend, your liver enzyme levels
will only barely increase on cycle, and return to regular ranges shortly after use is discontinued.
Those who need huge muscle features on a finances can use a 6-week cycle of Dianabol.
But if you go on this course, be positive to use an aromatase inhibitor
(AI) throughout your cycle to attenuate water retention and
estrogen conversion.
This is a troublesome question to answer however it’s not going to be near the level of Winstrol
or Masteron and most definitely not near the level provided by Trenbolone.
Nonetheless, the lean tissue safety and increases in endurance and recovery can prove invaluable during this section of coaching.
Many discover it is a nice steroid to use at the frontend of an extended
slicing cycle and then once somewhat leaner
to change over to extra powerful hardening brokers.
Nonetheless, we now have discovered it to be usually well-tolerated among females in cautious dosages from a virilization perspective.
One attainable reason why such results grew to become apparent some 10 years after
the athletes started taking Turinabol was because dosages had been steadily increased
every year. Thus, German scientists’ objective was to synthesize a steroid that might
replicate the anabolic (muscle-building) and strength-enhancing results of Dianabol however without fluid acquire.
TBol is a steroid that is consumed orally
and never administered intravenously. This implies that the positive effects of the drug works in a gradual method quite than suddenly.
It is also used as a super chopping agent during times of fat loss or pre-contest preparation due to
its incapability to convert into Estrogen. Turinabol’s capabilities actually shine as an adjunct to other
anabolic steroids when it’s run (stacked) with other anabolic steroids
due to its capacity to bind to SHBG. Binding to SHBG permits more of the other anabolic steroids it is stacked with
to be available to do their job, being uninhibited by SHBG, which
is another advantage that it reveals. For the overwhelming majority of anabolic steroid users, steroid detection times are of
no concern; in spite of everything, most individuals usually are not tested.
We can’t contemplate Clenbuterol to be a protected drug, and there
are undoubtedly other safer fat-burning alternatives on the
market (even a steroid like Anavar is likely to come with fewer dangers for females).
Whereas the risk of virilizing effects is relatively low with Equipoise (provided your dosage isn’t excessive),
if those indicators start to develop, they will take longer
to subside. The lengthy half-life of Equipoise means it takes longer to exit
your system. This is another good cause to start with a very low dose if it’s your
first time using this steroid. One Other choice is to
take care of that decrease dosage vary of Primo while stacking it with Anavar (also at a low dosage) for combined results.
That’s why females can rapidly put on lean muscle with
very low doses of anabolic steroids. It’s additionally why
those same low doses can rapidly lead to undesirable
unwanted effects developing44, a lot of which are going
to be very different from the types of unwanted effects that male steroid
customers fear about. Athletes and bodybuilders could anticipate
constant and high-quality lean muscle increases with no likelihood
of bloating, gyno, or other estrogenic unwanted effects.
Due to the absence of anabolic energy, mass and energy increases
are not anticipated to be exceptional but sustained and high quality lean gains that
rise continuously over time can be predicted.
Due to its inability to convert into Estrogen, it is also employed as an efficient slicing
agent throughout fat reduction or pre-contest preparation. As A End Result Of
of its capability to bind to SHBG, turinabol shines as an adjuvant to different anabolic steroids when ran (stacked) with different anabolic steroids.
Binding to SHBG permits extra of the anabolic steroids
it’s stacked with to be accessible to carry out their work
since they don’t appear to be blocked by SHBG, which is another advantage.
References:
JBHNews
For this reason, until you are a bodybuilder keen to trade in your future health for accelerated,
temporary features now, Anavar should never be on your radar.
With Out it, you run the chance of accelerating your estrogen ranges and having negative results on your
testosterone ranges. It’s best to begin out your PCT as quickly as you begin taking anabolic
steroids to be able to decrease any potential injury.
2) Weight gain- Anavar use can result in weight achieve and development of obesity.
This is likely because of the reality that anabolic steroids promote muscle mass and enhance
appetite. This helps to promote the growth of lean muscle mass and the breakdown of
fat cells.
Authorized Anavar alternate options are dietary supplements made with pure ingredients that
mimic Anavar in order to help you get all the advantages of the steroid whereas taking away all the negatives.
Not simply this, these authorized Anavar alternate options don’t even require a PCT.
The best part is that they are often mixed with different
legal steroids that will assist you get even better
and quicker results. This may be done with the assistance of medicines such as Finasteride
or Propecia which is an FDA-approved drugs to reduce hair loss.
Nonetheless, analysis has proven that the majority males lose muscle mass when on this pill.
In different words, taking Finasteride could counteract the
anabolic effects of Anavar.
This may cause them to not get the results they were
hoping for from taking Anavar. Newbies should begin with a low
dosage of Anavar and slowly increase it as they turn out
to be extra comfy with the steroid. One of the ways
that Anavar does this is by growing levels of HDL ldl cholesterol, which is the «good»
cholesterol that helps to remove plaque from arteries.
Even though it’s now unlawful to use Anavar in plenty of elements of the world, its value and utilization have each
increased dramatically. It can also be utilized in sufferers who have surgical procedure or in people who have osteoporosis and
want to enhance their bone density. It is necessary to be aware of the side
effects earlier than starting this drug, but when you are able to
deal with them then Anavar can be a great addition to your
fitness regimen.
Anavar, alongside thousands of different premium dietary supplements, is available on Natty SuperStore.
This platform presents a complete range of merchandise to meet varied health
and health-related needs. A descriptive study of adverse occasions from clenbuterol misuse and abuse for weight loss and bodybuilding.
Dr. O’Connor has over 20 years of expertise treating women and men with
a history of anabolic steroid, SARM, and PED use.
Men using Anavar may expertise a number of specific unwanted effects associated to their hormonal stability and reproductive well being.
One of the main concerns of Anavar for males is the suppression of natural testosterone manufacturing.
Since Anavar is a synthetic form of testosterone, the physique
might cut back or cease its own production of the hormone.
This can result in low testosterone ranges,
which can cause signs corresponding to fatigue, lack of libido, erectile dysfunction, and decreased muscle mass.
Some users have skilled severe liver issues, together
with jaundice, pale skin, and yellow eyes, with extended
consumption of Anavar. Anavar’s androgenic
properties are believed to elevate IGF-1 ranges and Progress hormone, which might help repair damaged tissues.
One of the best ways to keep away from this problem is to have your dose of Anavar earlier in the
day so that there’s no extreme stimulation of the central
nervous system by the point you hit the bed. One of the most immediate effects of Anavar is that it helps you get a real stable
pump. In fact, the pump that you just get could be really difficult to deal with at occasions.
Only run this cycle if you’ve used Tren before and perceive how
to handle its unwanted side effects. Although it’s an injectable
steroid, Tren is understood to be more liver-toxic than Anavar, so we maintain this as
a short cycle. This is a male-only stack as a result of Trenbolone being unsuitable for
women. Winstrol poses a higher liver toxicity and facet impact threat than Anavar, so we can hold this
stack brief.
Even when you haven’t but skilled any adverse effects, it’s finest not to tempting
fate. The chemical composition of counterfeit products is usually unknown and can expose you to
serious well being risks. These authorized alternatives are designed to mimic the effects of Anavar, aiming
to deliver comparable benefits. They’re composed
of different pure components that mix to emulate the benefits of the potent Oxandrolone.
Nevertheless, it’s paramount to do not forget that everyone’s physique responds in a unique way to those options, and so the outcomes can range from individual to individual.
Kai not solely mentions his experience of taking this steroid but
he additionally pinpoints how to find out if the Anavar you’re
taking is pure or bunk. Click On Play the video below to search
out out more about the expertise of this bodybuilder with
Anavar. Moreover, hCG is mostly not recommended for girls as
a PCT and the reason behind that’s that it can result in enlargement of the ovaries, thereby resulting in virilization. Moreover, Clomid can be not appropriate for women since it is prone to make ovaries oversensitive.
One of the commonest perceptions is that women to don’t want a
PCT.
A normal PCT protocol typically consists of the utilization of selective estrogen receptor modulators (SERMs), similar to Clomid and Nolvadex.
These drugs work by blocking the estrogen receptors in the body, stopping estrogen from exerting its results while selling the pure production of testosterone.
Typically, SERMs are taken for a period of 4-6 weeks following the completion of an Anavar
cycle. One essential aspect of managing hormonal
stability is monitoring estrogen levels. Although
Anavar use may not cause a significant enhance in estrogen, it’s still essential
to maintain it in examine as an excess can lead to unwanted effects such as water retention and gynecomastia.
Additionally, regulating cortisol ranges is important for stopping muscle breakdown and promoting fats loss throughout PCT.
Laws and laws will vary across the world when it comes to buying and utilizing anabolic steroids like Anavar.
References:
steroids effect on body (usachannel.info)
These three elements are known as «heads,» and each one has a different origin, but they all come collectively at
one point in your arm. These are considerably less stressful
on the joints as a result of it’s a more natural position. The extra severe the injury the
less useful straight grip handles might be. If you flip the bar to shorten the movement, it will mimic a board press
if you want to work a targeted range of motion. The latest batch of the Nemesis bar improves on the one
area the place the bar was missing – the knurling.
The handles are actually totally knurled to what Bells of Steel (BOS in the relaxation of the text) describes as medium grit.
Nonetheless, I feel that the knurling is on the passive facet, especially for a bar that you’re supposed to make use of
for lat pulldowns.
Leonard’s articles have been printed in many top publications around the net.
Leonard enjoys weight training, playing basketball and yoga, and in addition enjoys hiking.
Leonard Shemtob is President of Sturdy Dietary Supplements and a printed creator.
Leonard has been within the complement area for over 20 years, specializing in health supplements and nutrition. Leonard appears on many podcasts, written over 100
articles about dietary supplements and has studied vitamin, supplementation and bodybuilding.
By perfecting your technique, attempting completely different variations,
and fueling your progress with focused dietary supplements, you’ll unlock new levels of energy and definition. Let’s discover tips on how
to perform it properly, its advantages, and tips on how
to combine it into your routine for max outcomes.
The shut grip dumbbell press is an excellent
train for weight lifters who discover conventional barbell and dumbbell bench presses uncomfortable
to carry out. To enhance grip energy and target particular muscular tissues, it is essential
to know what number of units and repetitions to carry out during a barbell seated close-grip concentration curl exercise.
By following the beneficial tips, you’ll find a way to optimize your
coaching. The benefits of a close grip bench press don’t
imply that the nearer you go, the extra the advantages improve.
This is extra dangerous in your shoulders as it will increase the stress in your shoulder joint.
Every Little Thing will feel prefer it’s crowding right into a small space, and your physique likely won’t have the flexibility to deal with it for
lengthy. So, like you’d do incline or decline bench, you should
use the reverse grip in an analogous way.
If you struggle with them at first, attempt to build up your strength, notably in your wrists and forearms.
Pepti-Plex is a cutting-edge peptide-based supplement designed to boost protein synthesis and nutrient uptake, making certain your muscular tissues receive the building blocks they want to grow and recover successfully.
As A Substitute of decreasing the barbell to your forehead, you’ll
decrease it behind your head, which provides additional benefits.
If you’re getting a specialty bar solely since you need to
mimic a dumbbell bench press or a flooring press, it can save you
a pretty penny by going with one thing simple like the basic Titan Swiss bar.
Isolation exercises, push ups, and dumbbell pressing
workouts will serve you well. You can proceed with the barbell bench press as well,
however use an applicable weight and construct up the power.
While the close grip bench press is doubtless considered one of the finest tricep workout routines for loading the barbell with heavy weights, it also works your chest and shoulders, making it a great compound motion for
all the pushing muscles.
The next order of business is to construct up the chest,
shoulders, and higher back. To do that, we make the most of a variety of press variations to assault the chest and shoulders, adopted by row variations to
focus on higher again power improvement. Singles versus bands, flooring press, overhead press both seated and standing, and close grip bench are common max effort higher major exercises.
Ideally, you want to mix it up and implement standard, wide, and shut grip bench press for general muscle development of the chest, triceps and delts.
Nevertheless, you may find that some grip widths don’t feel best for you when benching, or even cause some ache.
Also, make sure to heat up appropriately, do not just bounce
into your working sets cold. The close grip barbell bench press variation is the place you arrange with
your hands just inside shoulder-width, but some
folks go even more slim.
Begin with light weights and provides yourself a while
to excellent the close grip dumbbell press
earlier than you carry heavier weights. This compound
train is often utilized by bodybuilders and weightlifters alike to construct muscle mass and increase
strength within the upper body. As a again movement, the barbell
shrug is a popular different to cable shrugs and may help you achieve
a more outlined and sculpted physique. Sure, the barbell seated close-grip
concentration curl can positively help enhance your grip strength.
By performing this train, you engage the muscles in your forearms, that
are liable for grip strength.
Most applications all the time advocate cranium crusher, rope pulldown,
close grip bench press, etc. But I never see much program suggest shut grip dumbbell
press. Reverse grip bench press trains extra anterior delts,
upper chest and biceps, and less triceps. However be warned the upward phase is difficult and because of this,
you’ll use much less weight. Of course, there are normal bicep curls that can be carried out standing up or sitting down. You
can even use hammer curls, once more in a seated or standing position, to work
these muscles. Even workout routines like chin-ups (with
an underhand grip) and underhand rows recruit your biceps, although they
won’t work them as onerous as preacher curls.
The third thing to hold in mind for the motion is to retract your shoulder blades and dig them into the bench before unracking the barbell.
That method, you’ll have the ability to create a solid base to
press from and maintain your shoulders in a secure position. Apart from the
above muscular tissues, our midsection and upper again contribute
during the bench press. The back keeps our shoulder blades retracted,
and the core promotes stability. Suppose about reducing the load so your arms type an «L» at
the bottom. Your forearms should stay perpendicular to the ground at all times.
That will permit you to generate upward drive primarily along with your triceps.
Since the close-grip bench is extra biased in the direction of the triceps, I’ll sometimes program them for my lifters who’re fighting lockout, AKA after we
need more triceps to complete reps. The difference, although important,
isn’t drastic, and you want to expect to be nonetheless able to move 80-90% of your typical
masses in training. With this in mind, close grip should not be the
grip of alternative for any aggressive powerlifters and, additionally ought to probably not be skilled with the goal of maximum power.
It’s exhausting to debate an efficient strength-building
chest and triceps train like Close Grip Bench without mentioning Dips as an alternative.
This allows for better muscle growth and avoiding overuse injuries.
Adding the shut grip bench press to your program can elevate your coaching by focusing on a number of
features of higher body growth while supporting overall power and injury prevention. When you train your chest and shoulders with pressing exercises, like bench presses,
push-ups, and shoulder presses, your triceps are heaviliy involved.
But if you haven’t got time for that otherwise you need to lengthen your warm-up, ramp-up sets are your best
pal. These units help grease the groove and assist you to
decide your working weight for the day, and the
additional volume is helpful for fat loss and hypertrophy.
For more lifts centered on the chest, shoulders and back take a glance at the Upper Body Lifts section of the Train Library.
In this information, I will teach you the way to
correctly do Barbell Shrugs, explain what muscle tissue they work and provide you with a couple of variations.
The help of the seat and pad reduces any strain in your decrease backbone and also ensures optimum type, which means you’re much less likely to injure your self or recruit different muscles to take the load
off of the biceps. To an extent, you’ll also
be working your shoulder and forearm muscle tissue, although
solely as stabilizing muscle tissue.
It’s vital to start with a manageable weight that allows you
to preserve controlled movements all through the entire train. A
breakdown in kind can result in muscle imbalances
and potential injury over time. Image the anterior deltoids because the defend of your upper
arm, positioned right on the front of your shoulder.
Snatch Grip Shrugs are a preferred variation to common Barbell Shrugs.
Snatch Grip Shrugs are great for Olympic lifters or lifters simply wanting to mix their routine up a bit.
Add variety to your arms day arsenal with these difficult straight-bar options.
1) Improve grip width by 2 inches every coaching session,
starting with a grip width just under shoulder-width and ending with a grip width
just past 6 inches exterior shoulder width.
The unique combination of passion for my subject and the continuous
quest for development fuels my drive to interrupt new ground.
Sure, you possibly can undoubtedly perform the barbell seated close-grip concentration curl with dumbbells as a substitute of a barbell.
One Other mistake to keep away from is using a weight that is too
heavy for you.
That’s why Olympic plates keep put on the Kaddilac
while they rattle on cheaper bars with thinner sleeves.
Since we’ll be talking about multi-grip bar geometry in-depth (both in terms of biomechanics and practicality) let’s look at an illustration of what’s what.
On the other hand, it’s not good – it’s smaller,
lighter (only 24 lbs), and never as robust (or properly
crafted) as Kabuki. Geometry-wise, it walks the path macheted by the Kabuki Kadillac.
The camber is arched, which is more secure than a traditional camber, and the angles of the handles enhance with the
grip width (more on why that’s crucial in a minute).
If you’re an everyday at the gym, likelihood is you’ve heard of barbell shrugs.
Put merely, barbell shrugs are a weightlifting train that targets the trapezius muscle tissue in your back,
neck, and shoulders. When performing the train, make sure to keep up proper form
and approach, preserving your again straight, elbows near your body,
and focusing on contracting your biceps. Your elbows shall be closer to your physique
than a standard bench press, but don’t hug them too close to your sides, or
you’ll be again in that harmful water once more. What’s cool about this train is that it boasts the bragging rights of being the variation that hits
the triceps the most. And it also outshines the traditional grip
for upper chest activation as nicely, with analysis exhibiting the close grip gets the
highest EMG rating1.
In contrast, a shoulder-width grip puts your triceps at a mechanical benefit while keeping
your joints in a safe place. The muscle teams most affected are the
triceps and anterior deltoid muscle tissue, simply as a outcome of position of your arms.
If you’re wondering what does the close-grip dumbbell press work, the reply is the
triceps and anterior deltoid muscles. In this scenario, the close-grip bench press will allow us to load a heavy horizontal press
but not require the identical diploma of talent focus, and specificity that comes
with the barbell bench press. If you’re going
to program and use the close-grip bench press then it’s good
to know the «why» behind them. Usually talking, there are three close-grip bench
press benefits that I like to maintain in mind when using this
exercise for me and my purchasers.
Holding the bar with a narrow grip requires more stability and recruits the biceps more fully, whereas the seat and preacher pad provide enough help to get you working by way of a secure and efficient vary of movement.
You also can perform comparable movements; hammer curls are a
good way of building bicep strength with a pair
of dumbbells, or you could opt for a daily curl. By specializing in kind, you’ll unlock the
complete potential of this exercise, bettering your pressing power and upper body energy.
If you’re tired of your sleeves flapping in the wind and
need to fill out your shirts with some serious muscle,
you’re in the proper place.
If you like to do power sports or go to the gym often, you should add
the shut grip chest press to your workout routine.
You may be motivated to do the shut grip barbell press exercise for a quantity of causes, and under, I’ve
talked about a couple of of them. The key difference between the shut grip and normal bench press is the hand positioning on the barbell.
One Other benefit of this exercise is that it locations less stress on the shoulder joint which
can be preferable for some individuals. The shut grip bench
press is a compound exercise typically performed with a barbell.
In Distinction To the standard bench press, the close grip variation requires a narrower grip.
This grip places emphasis on constructing the triceps and chest with less deltoid activation. Now, if your
shoulder joint, elbow joint, or wrist hurts throughout any of these grips,
it’s important that you simply work on eliminating
this pain with isolation and rehabilitation-type workouts.
Sometimes, the best repair is to strengthen the stabilizer muscle tissue surrounding the
joints. Strengthen your delts and rotator cuff for your shoulder joint, your brachialis, biceps and triceps on your elbow joint, and your forearms in your wrists.
But it still includes pushing the weight forward,
that means we can’t fully interact the lengthy heads of our triceps.
One of the primary differences between the common bench press and the close-grip
bench press is that instead of working your whole chest, it emphasizes
the higher chest. This makes the close-grip bench
press a fantastic raise for folks with lagging higher chests.
This implies that the barbell tends to come down decrease
on our torso, altering the dynamics of the lift and inflicting completely different
muscles to be emphasised. When you’re performing the Close Grip Bench Press, a key muscle group you’re focusing
on is the triceps brachii, which are the muscular tissues on the back
of your higher arm.
The pectoralis main (chest) is the second muscle group
with an energetic role through the close-grip press (1,
3). Our pecs cowl the higher front half of the torso and assist the
triceps with urgent the load from the underside. The muscle group additionally works as
we lower the barbell, controlling it on the way in which down. As
talked about, the close-grip press puts on an emphasis in your triceps, but
it still works out your chest. Particularly, the primary muscular tissues you’ll target are the triceps,
anterior deltoid (the front of your shoulder), and the pectoralis major (your higher chest).
I didn’t have a bench for fairly some time when I first began working out in my garage.
During this time, Floor Press was certainly one of my go-to pressing movements.
Want a substitution since you don’t have access to the proper equipment?
Or possibly you’re simply looking to add some selection to your exercise.
Both method, listed right here are a couple of options to Shut Grip Bench Press that you simply may have the
power to attempt. It kicks off with a series about the method to construct muscle extra leanly, gain power quicker,
and enhance your look. If you desire a customizable exercise program
(and full guide) that builds these rules in, take a look at our Outlift Intermediate Bulking Program.
The most versatile soccer bar is the Edge Fitness Slim Combo bar.
The unique double-handle design lets you choose between the
angled and neutral grip at any width. I’d like to make use of this part to
mention a number of bars that I really feel you have to know about however they didn’t discover their method into the Prime 5.
Performing the close-grip bench press promotes total muscle steadiness as each muscle energy and gains are elevated progressively and simultaneously.
This can improve muscle perform and symmetry, another common objective for lifters.
Urgent with a slim grip is also beneficial for lifters with shoulder accidents unable to perform
a conventional bench press. When the grip width is lowered it creates much less shoulder
abduction and limits stress on the shoulder joint.
First, it’s more demanding on our triceps, which ought to make it a fantastic carry for bulking up the quick heads of our triceps.
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