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남구 명예기자 배재록
지난 4월 1일 올 들어서 첫 번째로 고래바다여행선이 장생포항에서 출항했습니다. 넘실거리는 동해에서 참돌고래를 만날 기대감으로 올랐던 승선기를 포스팅합니다.
국내 유일 고래바다여행선이 있는 장생포항에는 300여 명이 승선하고 있었습니다. 550톤급 크루즈선으로 뷔페식당, 공연장, 회의실, 휴게실, 수유실 등 편의시설을 갖추고 기업·단체 워크숍, 선상 결혼식 등을 할 수 있습니다. 2009년 7월 최초 취항한 이후 2013년 4월 최대 395명이 승선할 수 있는 고래바다여행 시대를 열었습니다.
고래바다여행선 고래탐사는 3시간, 비어크루즈 2시간, 연안투어 1시간 30분 걸리고 있습니다. 또 월요일은 휴무이며 주말에는 고래탐사는 1일 2회 운항하고 있습니다. 100명 이상 단체는 전세계약 운항도 가능합니다. 요금은 어른 2만 원, 어린이 1만 원이며 단체는 할인이 적용되고 있습니다. 이밖에도 고래탐사선에서 고래를 못 볼 시 고래관광시설물 입장료가 40% 할인을 적용하고 있습니다.
고래의 고향 장생포가 인기를 끄는 이유는 드라마 ‘이상한 변호사 우영우’의 인기에 편승된 바가 크다고 합니다. 주인공 대사 중 ‘고래는 울산 앞바다에서 먹이를 먹고 일본 서해안에서 잠을 잡니다. 고래한테는 울산 앞바다가 주방, 일본 서해안이 침실인 셈이죠’처럼 울산을 직접 언급하는 것도 관련이 있다고 했습니다.
고래 인프라는 굴뚝산업에서 탈피한 관광산업의 주역이 될 것으로 예상이 됩니다. 고래를 주제로 한 고래바다여행선, 고래박물관, 고래생태체험관 등 관광 인프라 덕분에 올 한 해도 100만 명 이상의 관광객이 울산을 찾아올 것으로 기대하고 있습니다.
탑승을 마치고 입장한 넓은 1, 2층 내부가 아늑했습니다. 흰 제복을 입은 승무원들이 반갑게 맞아 주며 좋은 추억을 만들 수 있도록 애쓰는 모습이 눈에 역력했습니다.
간단한 출항 식을 마친 여행선이 마침내 장생포항을 출항했습니다. 출몰하는 고래를 만날 기대감으로 말입니다. 출몰고래의 70%가 참고래라고 방송하고 있었습니다.
울산함을 스쳐갔습니다. 현대중공업에서 건조해 34년간 영해를 지키다 퇴역한 1세대 전투함으로 길이 102ｍ, 너비 11.5ｍ, 높이 23ｍ, 무게 1천890톤입니다. 퇴역 후에도 안보교육을 위한 전시시설로 활용하기 위해 시민들에게 개방했습니다. 고래문화특구의 관광명소로 일익을 담당하고 있습니다.
석유화학공단 굴뚝에서 내뿜는 연기가 인상적이고 점점 멀어져 가는 장생포항 모습이 실루엣으로 다가왔습니다. 바다 복판에는 유류저장 시설이 보였습니다. 유류탱크 터미널은 동남권의 최대 석유화학 제품 물류와 인프라를 구축하고 있다고 합니다.
출항을 한 크루즈선은 관광객들의 흥을 돋우기 위해 선상 음악회를 시작했습니다. 창밖으로 보이는 그림 같은 풍경과 무대에서 공연하는 노래의 흥에 빠져보는 멋을 누려봅니다. 무료해하는 관객들은 노래를 따라 부르거나 손뼉을 치면서 선상음악회를 반기고 있었습니다. 여행과 노래는 떼어 놓을 수 없는 궁합인가 봅니다.
기둥 높이가 해발 102m인 울산대교가 보였습니다. 남구 매암동에서 동구 일산동을 잇는 1,800m의 현수교입니다. 2009년 11월 30일에 착공해 2015년 6월 1일에 개통했습니다. 주탑과 주탑 사이 거리인 단경간이 1,150m인 현수교로, 세계에서 21번째로 긴 다리입니다. 국내에서는 이순신대교 1,545m에 이어 2번째로 긴 다리로 영화 ‘공조’ 배경과 차량 액션 장면 촬영 장소입니다.
중형급 선박을 건조하는 현대미포조선 모습이 그림처럼 보였습니다. 1975년 4월 설립했으며 초기에는 선박수리를 하다가 2005년부터 자동차 운반선과 LPG 운반선, 석유화학제품, 컨테이너, LPG 운반선 등을 건조하고 있는 조선소입니다.
멀리 산 위에 보이는 울산대교전망대는 높이 63M(해발 203M)로 화정산 정상에 솟아 있었습니다. 울산대교와 울산항. 석유화학, 자동차, 조선소를 조망할 수 있습니다.
현대중공업 해양사업부의 웅장한 야드가 보였습니다. 한때 약 8천여 명의 종업원들을 거느리고 석유시추선 건조를 했던 조선소인데 물량 부족으로 휴면상태에 입니다. 거대한 1600톤 골리앗 크레인을 조망하다 보면 역동적인 기미가 엿보였습니다. 세계적인 해양설비 건조능력을 갖춘 조선소가 재기될 징조라 여겨집니다.
울산항에는 차가 주차되어 있는 것처럼 각종 선박들이 정박하고 있었습니다. 오대양을 누비는 선박에 검푸른 파도가 흘수선을 넘나들고 있었습니다. 육지에는 온통 화원이지만 이곳 바다에는 배들이 정박해 또 다른 세상을 연출하고 있었습니다.
크루즈선은 강동 앞바다까지 진출했고, 사방에 고래를 찾았으나 보이지 않았습니다. 3층에 올라가 희뜩희뜩한 물줄기를 보며 상념에 젖었습니다. 지나왔던 조선소와 석유화학 단지가 뒤 쫓아왔습니다. 멀리 보이는 풍경이 왜 그렇게 평화롭게 보이는지요.
수평선에 내 섬을 만들어 놓고 고독을 치유하기 시작했습니다. 자유를 심호흡해 봅니다. 둥근 울타리는 자유의 놀이터이자 사유를 키우고 욕심을 지워주며 무한을 가르쳐 줍니다. 나라는 섬에서 넓고 희망찬 섬으로 가는 배를 타게 해달라고 경외하는 마음으로 기도를 해봅니다. 기도는 낮은 자세로 임하는 겸손의 언어이니까요.
크루즈는 반환점을 돌아 뒤돌아오고 있었습니다. 육지는 손으로 끌어당기면 다가올 것 같은 마법이 일으키며 올 때는 보이지 않았던 풍경들이 감동을 주었습니다.
고래는 보지 못했지만 첫 출항은 바다의 풍경을 보여주었습니다. 참고래 그림과 함께 ‘고래바다여행’이라는 크루즈가 오랫동안 기억에 남을 것 같습니다. 장차 울산에 관광산업이 활성화되어 새로운 아이콘이 되기를 기원합니다.
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Extensive grip rows can make your again thicker because nearly
all of the work is done by the muscles in the upper
back. The key here is to not put too much stress on the shoulders, as an alternative focus on using your back muscular tissues to drag the weight towards you.
Don’t use momentum to carry the weight; as an alternative,
give consideration to controlled motion and full range of movement to
maximize muscle activation and prevent strain. Cable
iron crosses work the chest muscular tissues, particularly the
internal parts, stimulating muscle growth and bettering overall chest growth.
They are amongst one of the best cable machine workouts for
the chest, which also have interaction the core muscles for stability.
Decline cable flys are a game-changer in relation to focusing on those hard-to-hit lower pectoral muscles.
By adjusting the bench on a decline, you shift the major
focus to the decrease part of your chest, helping achieve that well-rounded and sculpted look.
What makes decline cable flyes so efficient is the fixed pressure supplied by the cables throughout the motion, guaranteeing thorough activation of the muscle tissue with every rep.
When it involves sculpting a well-defined chest, targeting the higher chest
muscles is essential for that rounded and powerful look.
Many machine fly variations can be found to attempt, requiring different varieties of machine flying gear.
It is beneficial for correcting or preventing muscle imbalances between the left and proper sides of the chest.
Dumbbell push-ups are a variation of the traditional push-up exercise.
The floor limits how far you’ll have the ability
to lower the barbell, which reduces shoulder strain.
With that mentioned, listed here are two
cable chest workouts you’ll have the ability to observe each week.
Since there are not extra than 12 complete units, you presumably can be happy to add in other workouts corresponding to shoulders, arms, and core.
The train ball cable flies are chest strengthening exercises that focus on the pectoralis major
(lower to middle) chest muscular tissues. Cable workout routines are more effective than free-weight exercises in multiple ways.
They hold fixed rigidity on the muscles all through the
vary of motion, provide a broad range of train choices, and are safer than free-weight workouts.
Plus, the resistance on cable machines is rapidly and simply adjustable.
It’s just like a Dumbbell Fly, however utilizing the cable set
to a excessive place to provide you a extra concentrated
focus on the lower chest thanks to the downward and inward push.
Did you understand you can do a full chest workout concentrating on all of the muscle tissue that make
up your pectoral muscle group, using one single machine?
You can, and the machine that makes this possible is the cable machine.
This weblog submit will discuss one of the best chest workouts with cables
to include into your training routine.
Proper adjustment ensures that you’re difficult your muscles without compromising form or risking injury.
The key’s to discover a weight that allows you to full every train with proper
technique whereas feeling fatigued by the tip of your set. Guarantee smooth, managed actions all through the
complete range of movement for max muscle activation. Focus
on sustaining correct breathing approach by exhaling throughout
exertion and inhaling during relaxation to optimize oxygen move.
We’re concentrating on specific muscles to sculpt that highly effective, athletic chest all of us need.
If performing this exercise with a impartial grip hurts your wrist, strive rotating your hands to
a degree angle. A good method to put more rigidity on the lower portion of your pec
major and reduce strain on the triceps. It’s very easy for your decrease again to sway whereas performing this train. Be mindful of how
tight your abs are, the angle of this press can very simply cause
low back ache if you’re not paying heed to your form and physique posture.
Let’s break down some essential ideas so that you can know to hit the bottom working by reaping the advantages of cable shoulder workouts.
You’ll also notice that I’m focusing on the person heads of the deltoids.
We’re starting with the entrance, then going to the medial delt with
a lateral raise movement and then finishing sturdy
with the rear delt muscle tissue. Maintain in mind that you’ll solely need the fundamental attachments for shoulder exercises such as an adjustable pulley, cable handles, and
a rope deal with.
Guarantee proper type and technique while performing each
exercise to maximize its advantages. Purpose for controlled actions
all through every repetition, and steadily enhance resistance as you progress
in power. For those who may not have access to cable machines, options corresponding to resistance bands or adjustable pulley methods can be utilized.
As long as you’re shifting with management and avoiding momentum, your muscle building exercises might be simply nearly as good – if not better – than utilizing dumbbells and heavy barbells.
Positioned on the entrance of your shoulders,
these muscular tissues play a major position in shoulder
flexion. This refers back to the motion of bringing your arm
ahead or across your physique.
The chest is probably certainly one of the largest muscle tissue within the higher body and is
pivotal in overall upper-body power. Under are eight of the most popular and
effective variations of push-ups to build up your core, chest, shoulders,
and triceps. Your chest is a giant muscle group in the upper body, and it is smart why so many people
wish to construct it up. It can actually make a difference in the way you
look, and is a major mover in helping your upper body produce
a lot of pressure.
This means that when performing a cable chest exercise,
the muscle is beneath pressure for a longer time period, which could be useful for
muscle progress. Incorporating cable chest workout routines
into your workout routine might help you achieve a well-rounded chest workout that targets all components of your chest muscular tissues.
Remember to use proper kind and give consideration to muscle contraction throughout the whole range of motion to
maximize the effectiveness of these exercises.
To maximize the effectiveness of your higher chest cable exercises, concentrate on correct kind and
managed movements. Have Interaction your core and keep a stable physique
position throughout every exercise to target
the upper chest muscle tissue effectively. Dumbbell chest workouts
with no bench refer to workout routines focusing on the chest muscle tissue which are carried
out using dumbbells without the necessity for a exercise bench.
Performing dumbbell chest exercises without a bench provides comfort as they are often performed wherever with out the
necessity for specialised equipment.
Maintain both toes facing forward while doing any standing cable exercise.
This keeps your hips sq. and leads to better midline stability
and, therefore, better pressing energy. Many
new lifters let the load fling them again and pay with minor to main shoulder injuries.
If the cables are operating alongside the surface of your forearm whereas
you’re urgent, you’re in the correct pressing position.
Helps develop shoulder stability with out having to fret too much about midline stability.
Then you also have workouts like pullovers that work the lats and upper chest.
This variation of the standard bench press challenges your steadiness
and activates extra muscle fibers, resulting in higher overall muscle activation and useful strength.
This train targets the center and upper chest with an inward and upward
motion, creating fixed tension throughout the range of motion. This will assist
to isolate and have interaction the chest muscular tissues,
particularly the outer and inside areas. They provide more
flexibility and versatility by way of motion and angle, and may be
safer for the joints due to a natural range of
motion. Decrease chest cable exercises, just like the
low to excessive cable chest pull, could be more difficult than cable higher chest exercises due to the angle of the carry.
Don’t expect to have the power to carry the same
quantity for each since you could end up causing harm to
your shoulder joint.
Now, don’t ignore greater rep ranges, particularly
if you’re looking to enhance muscular endurance. Each rep needs
to be managed, with a focus on intense muscle contraction. This variation of the front cable raise helps to interact your traps and aspect delt extra
by lifting up on one aspect of the bar at the high of
the motion. This further raise on the prime of the motion makes it harder due to the short isometric maintain. This model
of overhead shoulder pressing forces you to make use of a strict form.
The resistance bands add variable resistance, which makes the push-up movement tougher.
This is completed by adjusting the anchor point of the resistance
band to a excessive place and pressing down.
Begin by standing in the heart of the machine, and grasp the handles connected to the cables.
Slightly bend your elbows to bring your arms together in a large
arc, crossing the cables in entrance of your body. Cable
crossovers work out the chest muscle tissue whereas engaging the shoulders and arms.
Cable crossovers are helpful as a result of they supply
continuous tension on the chest muscle tissue throughout the movement.
This sustained pressure helps activate and stimulate the muscle fibers,
selling muscle development and energy development in the chest.
Begin by setting the cable pulleys on the highest
position, and adjust the load accordingly. Using numerous angles with cable exercises hits the internal, outer,
and even deep-lying fibers of the pectoral region. It’s not nearly the principle show; these actions engage supporting muscular tissues like
entrance delts and lats too.
With Cable Flat Bench Flys, you elevate the handles to an angle slightly above the level of the bench, so your arms are almost totally
prolonged all through the full range of motion.
The focus is completely on the outer and internal chest muscles because of the fixed rigidity of the cable machine and the elevated angle.
By strengthening the muscles of the higher and center again, you assist to counteract
the results of your typically hunched-forward posture.
A sturdy back pulls your shoulders back, enhancing shoulder stability,
and it allows for higher chest activation in your pushing
exercises.
Chest workouts are a good way to stay match and build energy in your upper body.
With cable chest workouts, you’ve a world of choices to choose from, so there’s something for everyone.
Rotational landmine presses combine core engagement with upper
physique pressing mechanics, making them highly practical.
The added rotation increases activation of the obliques and serratus
anterior, supporting general core stability.
These two elements should decide things like exerciseselection, rep ranges,
set numbers, intensity, frequency and selection. Fortunately,cable
machines may be adjusted to meet pretty much all
of those requirementsand variables. Regardless of how tailored this train might feel, change the height of the cables occasionally to problem your muscle tissue in numerous
ways. Completely Different angles work totally different components of the
chest, selling balanced muscle growth for an attention grabbing chest.
Cable Flyes offer you a splendid opportunity to regulate
the motion and tension, guaranteeing fixed pressure on your muscle tissue.
Comparable to Cable Chest Press, you can modify the peak of the cables to target totally different areas of your
chest.
This can be done when using a bench as your body shall be positioned
in opposition to gravity. This will provide you with extra weight AND it gives you the benefits of each free weight and cable
energy curves. When it comes to presses, you may find that you
just need a heavier load, in which case you can place
a dumbbell of sufficient weight over the top of the cable
machines weight stack.
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