“Resistenza + Cambiamento = Resilienza”. Uno slogan? No, al contrario, un’equazione che ben identifica la situazione economica in cui si trovano attualmente le imprese varesine. A scattare una fotografia del sistema manifatturiero della provincia all’ombra delle Prealpi e a tratteggiare la strada da percorrere nei prossimi mesi è Roberto Grassi, Presidente dell’Unione degli Industriali della Provincia di Varese, nel corso della consueta conferenza stampa di inizio anno.
“I dati presentati dall’Ufficio Studi di Univa evidenziano un fatto: la resilienza del nostro sistema produttivo varesino e delle sue imprese. Nonostante tutte le difficoltà del momento, stiamo resistendo. Le imprese del sistema industriale stanno facendo da argine sociale alla crisi scatenata dalla pandemia – precisa Grassi –. Ma all’elemento della resistenza si affianca anche quello del cambiamento che stiamo vivendo nelle imprese. Realtà che di fronte ad un mutamento dei paradigmi imposti dal virus e da una situazione di emergenza si stanno adattando con estrema flessibilità e a suon di investimenti al nuovo contesto”.
Per dirla in altre parole, il manifatturiero italiano, e quello varesino non fa certo eccezione, sta “tenendo insieme il Paese”, come ribadisce il Presidente di Univa, “resistendo ad un’onda d’urto senza precedenti”. E come ci sta riuscendo? “Non ancorandoci semplicemente a ciò che abbiamo sempre fatto, ma reinventandoci e innovando prodotti, processi, organizzazione, metodo e approcci. Una trasformazione faticosa e silenziosa che vediamo nei numeri, non certo positivi, ma che di fronte alla crisi in atto fanno da barriera e mostrano la forza dei nostri fondamentali. Grazie a ciò il sistema manifatturiero sta frenando una crisi che potrebbe essere ancora peggiore senza la capacità di reazione delle imprese industriali del territorio e di quelle dei servizi ad esse legati. Un ruolo che vogliamo rivendicare con forza e che è dell’impresa tutta: imprenditori e lavoratori insieme. Chi crede che il nostro sia un modello industriale ‘desueto’ è invitato, dai numeri, a ricredersi”, commenta ancora Roberto Grassi.
I NUMERI
E sono proprio i numeri, elaborati dall’indagine congiunturale relativa al IV trimestre del 2020 realizzata dall’Ufficio Studi di Univa, a confermare le parole e la visione di Grassi. I dati sono, infatti, risultati meno negativi rispetto al periodo estivo. Si è, tuttavia, di fronte ad un miglioramento non sufficiente a colmare le ingenti perdite registrate, soprattutto nella prima parte dell’anno. Guardando nel complesso il 2020 si stima, infatti, tra le imprese intervistate, una perdita media del fatturato di circa 14 punti percentuali rispetto al 2019. Il miglioramento registrato non è omogeneo ed è differenziato in base ai settori e alla vicinanza al consumatore finale: i comparti più vicini alle catene distributive finali, come il tessile e abbigliamento, mostrano un rallentamento; viceversa, le filiere più a monte dell’industria, come ad esempio il metalmeccanico, segnano, con qualche eccezione, un miglioramento congiunturale nell’ultimo trimestre dell’anno. Rimbalzo anche per il chimico-farmaceutico e la gomma-plastica.
LA PRODUZIONE
Sotto il profilo della produzione, il quarto trimestre 2020 registra un incremento (in parte fisiologico) rispetto al trimestre precedente che comprende anche il mese di agosto. Il 66% delle imprese intervistate ha segnalato livelli produttivi in aumento rispetto al trimestre scorso, il 9,7% in calo, il 24,3% stabili. In crescita anche il dato sul grado di utilizzo degli impianti che arriva a 78,5%, rispetto al 71,4% registrato nel trimestre estivo. Tuttavia, si tratta di un miglioramento congiunturale e il confronto con lo scorso anno, soprattutto guardando al dato cumulato, è ancora negativo. Che la situazione permanga comunque difficile lo dice il dato sul ricorso agli ammortizzatori sociali con cui si chiude il 2020: 53,2 milioni di ore di cassa integrazione nell’industria varesina. L’800% in più rispetto al 2019. Un quadro complicato che non oscura, però, la voglia delle imprese varesine di scommettere sul futuro. L’indagine sugli investimenti svolta sempre dall’Ufficio Studi di Univa, infatti, mette in evidenza come, pur in un anno atipico come il 2020, il 62% delle aziende del territorio abbia continuato ad investire in ammodernamenti, ampliamenti produttivi, ricerca e sviluppo, brevetti, adeguamenti degli spazi in ottica anti-Covid. E per il 2021? Le previsioni sulla produzione per il primo trimestre rimangono instabili, con il 59,7% delle imprese intervistate che si attende un cauto mantenimento dei livelli produttivi attuali, il 21,8% una flessione e solo il 18,4% un incremento.
NORMALITÀ E MODERNITÀ
E dopo una carrellata di numeri, percentuali e previsioni, viene da chiedersi: a quando il famigerato e tanto nominato ritorno alla normalità, nuova o “vecchia” che dir si voglia? “Si parla molto di nuova normalità. Ecco le imprese stanno sperimentando, cercando e praticando nuovi modelli di organizzazione del lavoro e di riposizionamento sul mercato proprio per riadattarsi a un mondo che, anche dopo la pandemia, sarà comunque diverso. Perché l’impresa è moderna e anticipatrice degli scenari o non è. Più che di nuova normalità, parlerei di ricerca costante della modernità. I numeri presentati dal nostro Ufficio Studi parlano anche di questo: di una realtà industriale in movimento verso il nuovo. Spiace che lo stesso approccio di adattarsi ad un contesto di emergenza e in profonda trasformazione non sia condiviso dal sistema politico ad ogni livello, non solo nazionale”, dichiara il Presidente di Univa, Roberto Grassi, accennando alla crisi di governo tutt’ora in corso.
“Qui di modernità ne vediamo poca. In questo senso istituzioni, organi di governo nazionali e locali, maggioranze e opposizioni, dopo un iniziale fronte comune costruito sul collante della paura, sono tornati nel giro di pochi mesi ad arroccarsi su rituali, litigi incomprensibili, vincoli di auto-referenzialità, ricerca del consenso, scarica barile, come se nulla intorno a loro fosse cambiato. Come se l’emergenza non ci stesse richiamando tutti all’unità, alla collaborazione, a principi comuni, all’accantonamento delle distinzioni di parte per servire un interesse generale oggi quanto mai messo in crisi da un virus. La crisi politica in atto è paradossale. Qualcosa di incomprensibile e offensivo nei confronti di imprenditori, lavoratori, studenti e dei sacrifici e sforzi di un intero Paese che si sta riposizionando socialmente ed economicamente nel contesto pandemico. Tutto cambia, tutto si trasforma tranne la politica. Anche di fronte ad una pandemia il sistema politico ha deciso di stupirci. In negativo. Mai come oggi le istituzioni hanno perso il contatto con la realtà e con il Paese. Ora il nostro auspicio è che l’intero arco parlamentare appoggi il progetto del Presidente della Repubblica, Sergio Mattarella, di dare vita ad un Governo guidato da Mario Draghi ‘di alto profilo che non debba identificarsi con alcuna formula politica’. Non possiamo che essere d’accordo. Servono stabilità, responsabilità e unità per affrontare le difficili sfide che abbiamo di fronte”, chiosa Grassi
If you are a beginner, you will build muscle with just
three days per week, at low quantity per exercise.
It’s the beginner acquire phenomenon – individuals new to training will see positive
aspects quickly and simply, normally in their first three months, then issues begin to slow down as you reach
an intermediate stage. By 6 months in, you will need to begin ramping issues up.
While there are several ways to progress, for our 5 day
cut up workout routines, all you have to give consideration to is rising the weight load and growing the
reps (to the top of the given rep range).
It is suggested to take about seconds of relaxation between working sets.
This length permits your muscular tissues to get well adequately for the subsequent set without cooling down.
So he worked them tirelessly, and after profitable the 1967 Mr.
Universe contest in London, he attributed the victory largely
to his improved shoulder development. Three years later, on the 1970 Universe,
he beat his idol Reg Park, and again wrote that he was grateful he’d skilled
his shoulders so hard. If you’re simply starting out with this kind of cardio, limit HIIT periods to
twice per week, and carry out them in your lower physique exercise days so as to conserve your central nervous system.
The rep ranges shown here have been proven to work for constructing muscle size, shape, and density.
The bench press also responds well to classic protocols
like 5×5 for muscle and power, or even 10×10, aka German Volume Training, for pure mass.
If you wish to get critical, there are systematic bench press
packages like Bench 300 to assist you chase a big quantity.
Along with the standard double-arm press, you can sit sideways and press across your
physique one arm at a time. This unilateral chest move emphasizes shoulder adduction, one
of the major actions of the pec main. Obtain this free
month-to-month exercise plan to realize muscle and improve your physique.
For some muscle tissue, a single exercise is all that’s needed for optimal muscle growth.
For other muscle groups, several workout routines might be required.
Most workouts that target the triceps successfully are isolation movements, however
a couple of exceptions are shoo-ins for this compound exercises listing.
It sometimes entails training upper physique muscle tissue in the future and
decrease body muscular tissues the subsequent, allowing for ample
recovery time. This break up is nice for many who can decide to coaching
4 days per week. Our two-phase program is designed to construct muscle via the proper steadiness
of mass-building exercises, adequate volume and intensity-boosting methods.
Ready 2-3 minutes permits you raise heavier weight, and thus could
make you stronger. It’s important to get type proper
and get your body used to the movement for if you begin to raise heavy weight.
If you’ll have the ability to concentrate on getting stronger with the above workouts and eat enough calories, you
will also get greater in all the right locations.
In 30 days, I had placed on 18 kilos (pictured below), increased the power for ALL
of my lifts, and felt extra confident than I ever had earlier than in my life.
Minimizing fats achieve during a year-long bulking part entails sustaining a slight
caloric surplus of 5–10% above maintenance.
Track progress weekly via weight and waist measurements,
and adjust consumption if fats gain turns into excessive.
Those compound workout routines are what have built great stage-worthy physiques back then and today.
Quite, go back to these acutely aware methods of building muscle over forty and focus
extra on the actual muscle you’re coaching.
Because the quantity of weight you carry isn’t close to
as important as how you lift it. I’m not saying you’ll make progress in every single exercise.
To accomplish that indefinitely could be inconceivable, and there’ll
be instances when you end up lifting the identical quantity of weight,
for the same variety of sets and reps you most likely did
earlier than.
You should also get within the behavior of stretching the
goal muscle tissue before actually focusing on them.
This program will target principally every single muscle you
have in your physique, so getting these muscle free is essential.
Lean toward the incline version, which places your chest fibers underneath
pressure for an extended range of movement. Use a bench that is degrees and
keep your elbows in a exhausting and fast comfortable
angle. The more they bend and flex, the extra this becomes a
triceps movement.
Whether Or Not you simply need to experiment with one, or you want to incorporate each exercise periods into a sample exercise plan, you’re going to see large benefits from this full body training.
That said, these training exclusively for strength features shouldn’t count on to maximise muscle
growth, and guys lifting to get larger won’t necessarily get powerlifting-strong.
The best full physique workout routine is three times per week because you’ll have simply three workouts per week
with four days of relaxation between your workouts, which is right for a beginner routine.
PRRS coaching was designed to keep your physique guessing and keep the
results coming. A optimistic factor about this program is that you never get bored, each exercise
is different. Shock exercises are one thing you must try;
you actually change your self on those days. If cycled correctly,
you will never plateau and may count on to purchase greater shirts.
PRRS uses a decrease volume, lower frequency approach that can be an issue for somebody who requires more volume.
You’ll notice that the workouts use rep ranges, such as 5-8 or 8-12, rather than a set
variety of reps in each set. On the flip facet, with a number of the workouts that come later in the workout, the
muscles being labored are already warm, so that you won’t need many,
if any, warm-up sets. Like the squat, the leg press targets the thighs and hips,
but with less involvement from the core muscular tissues, the spinal erectors in particular.
If you’re training at house without a leg press machine, go along with one
of these leg press alternate options. Use a regular V handle, maintain the
elbows close to the physique, and pull your palms in the path of the decrease
a half of the stomach, near the stomach button. If you don’t have access to
a cable machine, the single-arm row, barbell row or considered one of these seated cable row options will
function an efficient substitute. Second, I can’t make any promises about how long it’s
going to take to achieve muscle, as a end
result of I don’t know you.
When you exceed your muscle-building capacity, these additional energy are saved as physique fat, not as muscle – which isn’t necessarily a foul
factor. There will doubtless at all times be SOME fats
put on when you bulk – it won’t be one hundred pc muscle even for
folks like professional bodybuilders with nice genetics.
I realized that gyms are not a requirement for constructing muscle
and getting stronger, though a fantastic fitness center exercise
can certainly speed up the process. I spent the next six years training in a health club,
studying every muscle and fitness magazine I may discover, ingesting protein shakes religiously…and had about 3 pounds of muscle acquire to show
for it. To this present day, it’s still a
big problem for me to gain weight or construct muscle.
If you’re committed to creating the most effective workout plan for
year-long bulking, listed beneath are a couple of often-overlooked suggestions that will help
you optimize your progress.
You can modify the volume and intensity based on your schedule and power levels.
Nevertheless, the draw back is that it may not enable for adequate focus
on particular muscle groups, making it tougher to prioritize areas you need to
enhance. Understanding these splits will help you make an informed choice about which one aligns together with your targets.
Whether Or Not you’re a newbie or an skilled lifter, understanding the way to arrange your training
can lead to better results. Use a heavy weight and focus on the
eccentric with a 3 second decrease of the rep. Focus on totally stretching and elongating the lats throughout this unfavorable portion of
the rep.
If you already do plenty of pressing exercises, you may already work your
entrance delts sufficiently, in which case it can save you your isolation work for the following train. Perform exercises that contain these
three movement instructions, and you will have labored all
components of your deltoid muscles. Typically with specialization exercises you are going to wish
to dedicate two or three lifts to the physique part you’re specializing in, making the workout barely
crowded when you fit every little thing in. Perform Workout A and Workout B one after one another and then break
for a day earlier than transferring to Workout C and
Workout D to round out your training week. Even this could presumably be overcome by doing one week
of lower, higher, lower coaching and the following week of higher, decrease, higher
training—and continually alternating as such.
The greatest weekly workout schedule for full body packages is 3 times per week since you’ll have just three coaching days with four days of relaxation between your exercises.
This kind of full physique training programs helps to build muscle shortly
due to the increased coaching volume concerned in doing many units of compound workout
routines. As Quickly As you get to a extra advanced stage in your coaching, you’ll have the ability
to choose a different coaching split to allow you to proceed to build muscle and energy.
Additionally, you’ll be switching from dumbbells to a barbell for so much of of your workouts.
This is a reasonably primordial routine,
in all probability just like the one you followed
whenever you first began lifting. Nonetheless, its objective is just like that first one—to build a strong
basis and improve your power shortly. This isn’t the time to worry about particulars; there might
be loads of time for that later. Most folks shall be better off with a full physique exercise plan that entails lifting weights 3-4 days per week.
The larger frequency of coaching also lends itself well to larger strength positive
aspects, because it allows for more frequent practice of a specific raise, such because the squat or bench press.
After graduating faculty, I moved to California, signed up for a gym membership,
and received a few free private trainer periods.
We also have diet guides, shopping lists, and exercises you’ll be able to obtain for FREE whenever you
join our newsletter. Longer bulking phases permit you to
recognize the small wins.
The content material on our website is for informational and academic functions only and is not supposed as medical recommendation or to exchange a relationship with a
certified healthcare professional. Aim to take about one minute of relaxation between the primary group of workout
routines and then shorten the remaining period to seconds for the
second. Observe that you simply’re greatest off doing an isolated
exercise on your set of 7, which is why the workouts are chosen as such.
This 12 week mass constructing routine has been pared again to
the 5 key compound moves that may get you big fast.
Every train shall be performed for simply 4 units to provide you
with a total of just 20 units per workout.
Yet those 20 units will contain total intensity and muscle blasting effort.
Whereas it’s true that your muscle tissue need variation in their coaching,
you additionally need to provide them continuity.
Sticking with a program for 12 weeks will allow you to maximize your
energy and muscle building potential. If there’s one half where
most fail at bodybuilding it’s the diet.
This makes their workout applications, not solely ineffective,
but straight-up harmful – because of overtraining and
injury. Firstly, what works for one person, might not
necessarily work for an additional. But movie star exercises are often instances demotivating and
frustrating. First, allow us to have a fast take a look at what makes
this system great for muscle and energy gain. However, your coaching ought to include compound and isolation movementsfor the most effective long-term health
results. For example, to construct greater biceps, you have
to perform workouts that work the biceps.
For hypertrophy movements, you’ll increase the load and reps
simultaneously. These workouts sometimes have rep ranges (e.g., 3×8-10 or 3×10-12) designed for muscle development.
This is a great change-up from the standard bodybuilding exercise if
that’s what you’ve been doing. It’s actually going to shock your muscular tissues,
particularly on these higher body days.
Protein supplies you with amino acids your physique makes use of to repair muscle
fibers and create new muscle tissue. It’s a tried and
examined approach to energy and mass building. The
feeling of achievement when you smash a PR or the
energetic pumps you get on high volume days is unequalled.
It’s what gets you away from bed on these chilly, darkish morning and straight into the burden room.
Novices can benefit from Full Physique workouts
as a outcome of they allow for larger frequency per muscle group and higher motion learning.
Break Up routines can work for newbies if training quantity is managed correctly, but Full Body splits are sometimes
simpler for early power and muscle positive aspects.
Train selection performs a significant function within the effectiveness of any
training break up. Compound actions should type the muse of your workouts.
These exercises interact a quantity of muscle groups and allow for higher overall power positive aspects.
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