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<?xml version="1.0" encoding="utf-8"?>
<!DOCTYPE html PUBLIC "-//W3C//DTD XHTML 1.0 Strict//EN"
"http://www.w3.org/TR/xhtml1/DTD/xhtml1-strict.dtd">
<html xmlns="http://www.w3.org/1999/xhtml" lang="en" xml:lang="en">
<head>
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<!-- 2022-03-08 Tue 22:58 -->
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<meta http-equiv="Content-Type" content="text/html;charset=utf-8" />
<meta name="viewport" content="width=device-width, initial-scale=1" />
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<title>Lezzi anche in palestra</title>
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<meta name="generator" content="Org mode" />
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<meta name="author" content="bparodi" />
<link rel="stylesheet" href="articles.css">
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<style>
img{width:400px;height:400px;object-fit: cover;}
</style>
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<script type="text/javascript">
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for(var i = 0; i < images.length; i++) { images[i].src = images[i].getAttribute('data-src');}}
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</head>
<body>
<div id="content">
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<h1 class="title">Lezzi anche in palestra</h1>
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<div id="table-of-contents">
<h2>Table of Contents</h2>
<div id="text-table-of-contents">
<ul>
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<li><a href="#org2264732">Programma</a></li>
<li><a href="#org720bbe0">Pesi</a></li>
<li><a href="#org6f679f9">Gruppi muscolari</a>
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<ul>
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<li><a href="#org2330ed1">Petto</a></li>
<li><a href="#orgc50fed7">Schiena</a></li>
<li><a href="#orgca61f84">Braccia e spalle</a></li>
<li><a href="#orge3dc9be">Addominali</a></li>
<li><a href="#org3e74440">Gambe e glutei</a></li>
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</ul>
</li>
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<li><a href="#org70100a7">Bilanciere e Panca Piana</a></li>
<li><a href="#org518e110">Macchinari</a>
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<ul>
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<li><a href="#org49b933e">Abduction inner thigh</a></li>
<li><a href="#org1d78924">Adduction inner thigh</a></li>
<li><a href="#orgc858b41">Calf Machine</a></li>
<li><a href="#org61d8257">Fly Machine</a></li>
<li><a href="#org189f4c7">Leg curl disteso</a></li>
<li><a href="#org5ec994d">Leg press</a></li>
<li><a href="#org66bec14">Seated machine leg extension</a></li>
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</ul>
</li>
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<li><a href="#org1d2d090">Core</a>
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<ul>
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<li><a href="#org099aa41">Cable Rotation</a></li>
<li><a href="#org561cfc4">Bosu Ball Side Planks</a></li>
<li><a href="#org009cb73">Hanging Knee Raise</a></li>
<li><a href="#org5b2b47f">Hyperextension</a></li>
<li><a href="#org488d898">Lying Oblique Reach</a></li>
<li><a href="#orge84eea1">Sedia Romana</a></li>
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</ul>
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</li>
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<li><a href="#org1c4b383">Dumbbell</a>
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<ul>
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<li><a href="#org1e06afc">Biceps curl alternato</a></li>
<li><a href="#orgd2cdd8b">Close grip dumbbell</a></li>
<li><a href="#orgbe76666">Front Shoulder Raise</a></li>
<li><a href="#org97a65a7">Hammer Curl</a></li>
<li><a href="#orgc4dad05">Lateral Raise</a></li>
<li><a href="#orgbac9c42">Lying Triceps Extension</a></li>
<li><a href="#orgfd513de">Overhead Triceps Extension</a></li>
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</ul>
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</li>
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<li><a href="#org556f38b">FUTURO:</a></li>
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</ul>
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</div>
</div>
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<div id="outline-container-org2264732" class="outline-2">
<h2 id="org2264732">Programma</h2>
<div class="outline-text-2" id="text-org2264732">
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<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
<colgroup>
<col class="org-left" />
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<col class="org-left" />
<col class="org-left" />
<col class="org-left" />
<col class="org-left" />
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<col class="org-left" />
</colgroup>
<thead>
<tr>
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<th scope="col" class="org-left">X</th>
<th scope="col" class="org-left">Lunedì</th>
<th scope="col" class="org-left">Martedì</th>
<th scope="col" class="org-left">Mercoledì</th>
<th scope="col" class="org-left">Giovedì</th>
<th scope="col" class="org-left">Venerdì</th>
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</tr>
</thead>
<tbody>
<tr>
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<td class="org-left">Petto</td>
<td class="org-left">X</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">X</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">X</td>
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</tr>
<tr>
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<td class="org-left">Schiena</td>
<td class="org-left">X</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">X</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">X</td>
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</tr>
<tr>
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<td class="org-left">Braccia e spalle</td>
<td class="org-left">X</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">X</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">X</td>
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</tr>
<tr>
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<td class="org-left">Addominali</td>
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<td class="org-left">&#xa0;</td>
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<td class="org-left">X</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">X</td>
<td class="org-left">&#xa0;</td>
</tr>
<tr>
<td class="org-left">Gambe e glutei</td>
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<td class="org-left">&#xa0;</td>
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<td class="org-left">X</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">X</td>
<td class="org-left">&#xa0;</td>
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</tr>
</tbody>
</table>
<ul class="org-ul">
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<li><del>+</del> indica la superserie con l'esercizio successivo</li>
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</ul>
<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
<colgroup>
<col class="org-left" />
<col class="org-left" />
<col class="org-left" />
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<col class="org-left" />
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<col class="org-left" />
</colgroup>
<thead>
<tr>
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<th scope="col" class="org-left">Lunedì (da rivedere)</th>
<th scope="col" class="org-left">Martedì</th>
<th scope="col" class="org-left">Mercoledì</th>
<th scope="col" class="org-left">Giovedì</th>
<th scope="col" class="org-left">Venerdì</th>
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</tr>
</thead>
<tbody>
<tr>
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<td class="org-left">Bilanciere</td>
<td class="org-left">sedia del capitano OPPURE Hanging Knee Raises</td>
<td class="org-left">Bilanciere</td>
<td class="org-left">Calf machine</td>
<td class="org-left">Bilanciere</td>
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</tr>
<tr>
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<td class="org-left">Shoulder Press</td>
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<td class="org-left">sedia romana <del>+</del></td>
<td class="org-left">Shoulder Press</td>
<td class="org-left">Leg press</td>
<td class="org-left">Shoulder Press</td>
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</tr>
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<tr>
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<td class="org-left">Fly</td>
<td class="org-left">hyperextension</td>
<td class="org-left">Fly</td>
<td class="org-left">Leg curl disteso <del>+</del></td>
<td class="org-left">Fly</td>
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</tr>
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<tr>
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<td class="org-left">Lat Machine</td>
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<td class="org-left">&#xa0;</td>
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<td class="org-left">Lat Machine</td>
<td class="org-left">Seated machine leg extension</td>
<td class="org-left">Lat Machine</td>
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</tr>
<tr>
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<td class="org-left">Pulley</td>
<td class="org-left">Lying Oblique Reach</td>
<td class="org-left">Pulley</td>
<td class="org-left">Abduction inner thigh <del>+</del></td>
<td class="org-left">Pulley</td>
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</tr>
<tr>
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<td class="org-left">&#xa0;</td>
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<td class="org-left">Bosu Ball Side Planks</td>
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<td class="org-left">&#xa0;</td>
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<td class="org-left">Adduction inner thigh</td>
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<td class="org-left">&#xa0;</td>
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</tr>
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<tr>
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<td class="org-left">Front Shoulder Raises</td>
<td class="org-left">Cable Core Rotation</td>
<td class="org-left">Front Shoulder Raise</td>
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<td class="org-left">&#xa0;</td>
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<td class="org-left">Front Shoulder Raise</td>
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</tr>
<tr>
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<td class="org-left">Lying triceps extensions <del>+</del></td>
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<td class="org-left">&#xa0;</td>
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<td class="org-left">Lying triceps extensions <del>+</del></td>
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<td class="org-left">&#xa0;</td>
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<td class="org-left">Lying triceps extensions <del>+</del></td>
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</tr>
<tr>
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<td class="org-left">Hammer curl</td>
<td class="org-left">Crunch</td>
<td class="org-left">Hammer curl</td>
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<td class="org-left">&#xa0;</td>
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<td class="org-left">Hammer curl</td>
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</tr>
</tbody>
</table>
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</div>
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</div>
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<div id="outline-container-org720bbe0" class="outline-2">
<h2 id="org720bbe0">Pesi</h2>
<div class="outline-text-2" id="text-org720bbe0">
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<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
<colgroup>
<col class="org-left" />
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<col class="org-right" />
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</colgroup>
<thead>
<tr>
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<th scope="col" class="org-left">Macchine</th>
<th scope="col" class="org-right">Peso (kg)</th>
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</tr>
</thead>
<tbody>
<tr>
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<td class="org-left">Bilanciere</td>
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<td class="org-right">45</td>
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</tr>
<tr>
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<td class="org-left">Rowing</td>
<td class="org-right">35</td>
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</tr>
<tr>
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<td class="org-left">Lat machine</td>
<td class="org-right">39</td>
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</tr>
<tr>
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<td class="org-left">Shoulder press</td>
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<td class="org-right">30</td>
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</tr>
<tr>
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<td class="org-left">Fly</td>
<td class="org-right">55</td>
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</tr>
<tr>
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<td class="org-left">Leg press</td>
<td class="org-right">66</td>
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</tr>
<tr>
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<td class="org-left">Calf press</td>
<td class="org-right">45</td>
</tr>
<tr>
<td class="org-left">Hip abduction</td>
<td class="org-right">45</td>
</tr>
<tr>
<td class="org-left">Hip adduction</td>
<td class="org-right">45</td>
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</tr>
</tbody>
</table>
<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
<colgroup>
<col class="org-left" />
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<col class="org-right" />
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</colgroup>
<thead>
<tr>
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<th scope="col" class="org-left">Sollevamenti con manubri</th>
<th scope="col" class="org-right">Peso (kg)</th>
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</tr>
</thead>
<tbody>
<tr>
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<td class="org-left">Laterali</td>
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<td class="org-right">10</td>
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</tr>
<tr>
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<td class="org-left">Frontali</td>
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<td class="org-right">10</td>
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</tr>
<tr>
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<td class="org-left">Bicipiti</td>
<td class="org-right">12</td>
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</tr>
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<tr>
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<td class="org-left">Tricipiti</td>
<td class="org-right">10</td>
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</tr>
</tbody>
</table>
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</div>
</div>
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<div id="outline-container-org6f679f9" class="outline-2">
<h2 id="org6f679f9">Gruppi muscolari</h2>
<div class="outline-text-2" id="text-org6f679f9">
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<p>
Massimo 3 allenamenti per gruppo muscolare alla settimana.
Ricorda sempre di espirare quando eserciti forza
</p>
</div>
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<div id="outline-container-org2330ed1" class="outline-3">
<h3 id="org2330ed1">Petto</h3>
<div class="outline-text-3" id="text-org2330ed1">
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<ul class="org-ul">
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<li>Pettorali: sono i grandi muscoli del petto. Sono pieni di fibre
muscolari spesse e aggiungono dimensioni alla parte superiore del
corpo. Il petto è diviso in due parti, il pettorale maggiore e il
pettorale minore. Forniscono supporto quando si tengono gli oggetti
davanti al corpo e sono attivati quando si raggiunge il corpo. I
pettorali sono attivati in molti movimenti quotidiani, soprattutto
nell'articolazione della spalla. Per esempio, quando si afferra una
cintura di sicurezza o ci si pettina sul lato opposto. Un altro è un
compito di base come raggiungere la tasca posteriore dei pantaloni o
infilare la camicia.</li>
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</ul>
<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
<colgroup>
<col class="org-left" />
<col class="org-left" />
</colgroup>
<thead>
<tr>
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<th scope="col" class="org-left">Nome</th>
<th scope="col" class="org-left">Gruppi minori</th>
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</tr>
</thead>
<tbody>
<tr>
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<td class="org-left">bilanciere a panca piana</td>
<td class="org-left">deltoidi, tricipiti</td>
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</tr>
<tr>
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<td class="org-left">seated chest press</td>
<td class="org-left">abs, deltoidi, tricipiti</td>
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</tr>
<tr>
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<td class="org-left">pec machine</td>
<td class="org-left">deltoidi, tricipiti</td>
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</tr>
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<tr>
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<td class="org-left">flessioni con manubri su panca inclinata</td>
<td class="org-left">abs, deltoidi</td>
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</tr>
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</tbody>
</table>
</div>
</div>
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<div id="outline-container-orgc50fed7" class="outline-3">
<h3 id="orgc50fed7">Schiena</h3>
<div class="outline-text-3" id="text-orgc50fed7">
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<p>
La schiena sale dai glutei e si estende fino al collo e alle
spalle. Ci sono essenzialmente cinque gruppi muscolari presenti nella
schiena. Essi sono:
</p>
<ul class="org-ul">
<li>Latissimus Dorsi: è un grande muscolo piatto che si
estende ai lati, dietro il braccio, ed è parzialmente coperto dal
trapezio sulla schiena vicino alla linea mediana. A volte è chiamato
"lats". I dorsali facilitano il corpo nei movimenti di
trazione e si complimentano con le braccia nel perseguire varie
attività fisiche come tirare qualcosa nel corpo</li>
<li>Romboide: sono situati nella parte superiore della
schiena. Sono sotto i muscoli dei trapezi e non sono visibili
dall'esterno. Hanno origine dal midollo spinale e si fondono
nell'osso scapolare. Questi muscoli non possono essere visti ma
giocano un ruolo vitale nel rafforzare le scapole e tutti i
movimenti della schiena.</li>
<li>Trapezio: si trovano tra le spalle e il collo. I trapezi possono
essere ulteriormente classificate in tre: superiori, medi
e inferiori. Controllano le scapole e giocano un ruolo importante
nei movimenti di alzata e del collo. Sono usati per inclinare e
girare la testa e il collo e per alzare le spalle. Gli esercizi per
i trapezi toccano anche i romboidi.</li>
<li>Muscolo Teres: questo muscolo si trova sotto i "lats". Lavora con i
dorsali e con la cuffia dei rotatori.</li>
<li>Erettore spinale: è un insieme di muscoli che raddrizzano e ruotano
la schiena. Sono in realtà muscoli profondi che aiutano a estendere
la colonna vertebrale e sono fondamentali nella postura. Sono anche
importanti quando ci si piega in avanti e lateralmente.</li>
</ul>
<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
<colgroup>
<col class="org-left" />
<col class="org-left" />
<col class="org-left" />
<col class="org-left" />
</colgroup>
<thead>
<tr>
<th scope="col" class="org-left">Nome</th>
<th scope="col" class="org-left">Focus</th>
<th scope="col" class="org-left">Gruppi minori</th>
<th scope="col" class="org-left">Tipologia</th>
</tr>
</thead>
<tbody>
<tr>
<td class="org-left">dumbbell pullover</td>
<td class="org-left">trapezi</td>
<td class="org-left">petto, abs, deltoidi, tricipiti</td>
<td class="org-left">pesi</td>
</tr>
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<tr>
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<td class="org-left">Dumbbell bench rows</td>
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<td class="org-left">erettori, trapezi</td>
<td class="org-left">spalle, bicipiti</td>
<td class="org-left">pesi</td>
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</tr>
<tr>
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<td class="org-left">hyperextension</td>
<td class="org-left">erettori</td>
<td class="org-left">glutei, tendini del ginocchio</td>
<td class="org-left">macchinario</td>
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</tr>
<tr>
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<td class="org-left">wide grip lat</td>
<td class="org-left">erettori, lats</td>
<td class="org-left">abs, bicipiti</td>
<td class="org-left">macchinario</td>
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</tr>
<tr>
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<td class="org-left">close grip lat</td>
<td class="org-left">erettori, lats</td>
<td class="org-left">abs, tricipiti</td>
<td class="org-left">macchinario</td>
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</tr>
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<tr>
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<td class="org-left">seated back row</td>
<td class="org-left">lats</td>
<td class="org-left">abs, bicipiti</td>
<td class="org-left">macchinario</td>
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</tr>
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</tbody>
</table>
</div>
</div>
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<div id="outline-container-orgca61f84" class="outline-3">
<h3 id="orgca61f84">Braccia e spalle</h3>
<div class="outline-text-3" id="text-orgca61f84">
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<ul class="org-ul">
<li>Bicipite: questo muscolo si trova nella parte anteriore superiore
del braccio. I bicipiti aiutano a controllare il movimento
delle articolazioni della spalla e del gomito.</li>
<li>Tricipiti: sono i muscoli nella parte posteriore superiore del braccio.
superiore. Questi muscoli aiutano a stabilizzare l'articolazione
della spalla e permettono di raddrizzare l'articolazione del gomito.</li>
<li>Deltoidi: sono conosciuti come i muscoli della spalla. È usato in
tutti i movimenti di sollevamento laterale del corpo. Il muscolo
deltoide è composto da 3 parti: deltoide anteriore, deltoide mediale
e deltoide posteriore</li>
</ul>
<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
<colgroup>
<col class="org-left" />
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<col class="org-left" />
<col class="org-left" />
</colgroup>
<thead>
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<tr>
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<th scope="col" class="org-left">Nome</th>
<th scope="col" class="org-left">Focus</th>
<th scope="col" class="org-left">Gruppi minori</th>
</tr>
</thead>
<tbody>
<tr>
<td class="org-left">Shoulder press</td>
<td class="org-left">tutti e tre</td>
<td class="org-left">avambraccio</td>
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</tr>
<tr>
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<td class="org-left">Rear delt machine</td>
<td class="org-left">deltoidi</td>
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<td class="org-left">&#xa0;</td>
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</tr>
<tr>
<td class="org-left">Lying triceps extension</td>
<td class="org-left">tricipiti</td>
<td class="org-left">deltoidi</td>
</tr>
<tr>
<td class="org-left">overhead triceps extension</td>
<td class="org-left">tricipiti</td>
<td class="org-left">deltoidi</td>
</tr>
<tr>
<td class="org-left">Close Grip Dumbbell</td>
<td class="org-left">tricipiti</td>
<td class="org-left">deltoidi, petto</td>
</tr>
<tr>
<td class="org-left">Hammer curl</td>
<td class="org-left">bicipiti</td>
<td class="org-left">avambraccio</td>
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</tr>
</tbody>
</table>
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</div>
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</div>
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<div id="outline-container-orge3dc9be" class="outline-3">
<h3 id="orge3dc9be">Addominali</h3>
<div class="outline-text-3" id="text-orge3dc9be">
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<p>
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Gli addominali assistono nel processo di respirazione e proteggono gli
organi interni e sono fondamentali nei movimenti di torsione
Giocano anche un ruolo chiave
nei movimenti di piegamento e nel mantenere una buona postura.
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</p>
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<ul class="org-ul">
<li>Obliqui: ai lati degli addominali. Il movimento di questi muscoli
può risultare in diverse azioni, ma sono meglio conosciuti per la
loro flessione laterale e la rotazione del tronco nota come piega
laterale. Gli obliqui aiutano a sostenere la spina dorsale dalla
parte anteriore. Sono anche vitali per mantenere una buona postura.</li>
</ul>
<p>
Altri importanti muscoli addominali sono:
</p>
<ul class="org-ul">
<li>Gluteo medio: collega l'ileo alla parte superiore del femore.
Controlla il livello delle anche e permette la rotazione delle
cosce.</li>
<li>Gluteo massimo: il muscolo più grande e più esterno della natica, il
gluteo massimo si attacca a diversi punti del bacino e della coscia.
Permette di estendere la parte superiore della gamba, allargarla e
girarla verso l'esterno.</li>
<li>Serrato anteriore: un gruppo di muscoli collegati alla gabbia
toracica, che aiutano a stabilizzare la spalla.</li>
<li>Psoas major: questi muscoli collegano la parte inferiore della
colonna vertebrale all'ileo e al femore e aiutano a flettere le
anche.</li>
</ul>
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<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
<colgroup>
<col class="org-left" />
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<col class="org-left" />
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</colgroup>
<thead>
<tr>
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<th scope="col" class="org-left">Nome</th>
<th scope="col" class="org-left">Gruppi minori</th>
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</tr>
</thead>
<tbody>
<tr>
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<td class="org-left">sedia romana</td>
<td class="org-left">gambe e glutei</td>
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</tr>
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<tr>
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<td class="org-left">sedia del capitano</td>
<td class="org-left">schiena (erettore)</td>
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</tr>
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<tr>
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<td class="org-left">hanging leg raise</td>
<td class="org-left">avambracci, glutei</td>
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</tr>
<tr>
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<td class="org-left">Dumbbell Weighted Leg Pull-Ins</td>
<td class="org-left">glutei</td>
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</tr>
<tr>
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<td class="org-left">abs machine</td>
<td class="org-left">&#xa0;</td>
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</tr>
<tr>
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<td class="org-left">crunches su panca bloccante inclinata</td>
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<td class="org-left">&#xa0;</td>
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</tr>
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</tbody>
</table>
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</div>
</div>
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<div id="outline-container-org3e74440" class="outline-3">
<h3 id="org3e74440">Gambe e glutei</h3>
<div class="outline-text-3" id="text-org3e74440">
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<ul class="org-ul">
<li>I tendini del ginocchio: in inglese hamstrings, sono l'enorme gruppo
muscolare nella parte posteriore superiore delle cosce. La loro
funzione principale è quella di piegare le ginocchia e aiutare a
spingere il corpo in avanti.</li>
<li>Glutei: sono i muscoli delle natiche e i muscoli più grandi del
corpo. Sono muscoli chiave nel movimento delle gambe all'indietro e
di lato. I glutei aiutano anche a mantenere l'equilibrio quando si
cammina o si corre.</li>
<li>Quadricipiti: i quattro enormi muscoli che compongono la parte
anteriore della coscia, anche chiamato "quad". Il quadricipite è la
seconda struttura muscolare più grande del corpo umano dopo la
schiena. Si trova nella parte anteriore superiore della gamba. I
quattro muscoli enormi sono il retto femorale, il vasto laterale, il
vasto intermedio e il vasto mediale.</li>
<li>Gastrocnemio: comunemente chiamato come i muscoli del polpaccio,
sono situati nella parte posteriore inferiore delle vostre gambe.
Sono muscoli chiave quando si sollevano i talloni, come quando si
cammina, si corre e si sale le scale. Sono anche importanti per i</li>
</ul>
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<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
<colgroup>
<col class="org-left" />
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<col class="org-left" />
<col class="org-left" />
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</colgroup>
<thead>
<tr>
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<th scope="col" class="org-left">Nome</th>
<th scope="col" class="org-left">Focus</th>
<th scope="col" class="org-left">Gruppi minori</th>
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</tr>
</thead>
<tbody>
<tr>
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<td class="org-left">leg curl disteso</td>
<td class="org-left">tendini del ginocchio</td>
<td class="org-left">glutei</td>
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</tr>
<tr>
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<td class="org-left">seated machine leg extension</td>
<td class="org-left">quadricipiti</td>
<td class="org-left">&#xa0;</td>
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</tr>
<tr>
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<td class="org-left">adduction inner thigh machine</td>
<td class="org-left">glutei</td>
<td class="org-left">&#xa0;</td>
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</tr>
<tr>
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<td class="org-left">abduction inner thigh machine</td>
<td class="org-left">glutei</td>
<td class="org-left">&#xa0;</td>
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</tr>
<tr>
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<td class="org-left">leg press</td>
<td class="org-left">quadricipiti</td>
<td class="org-left">glutei</td>
</tr>
<tr>
<td class="org-left">calf machine</td>
<td class="org-left">polpacci</td>
<td class="org-left">&#xa0;</td>
</tr>
<tr>
<td class="org-left">barbell hip trust</td>
<td class="org-left">glutei</td>
<td class="org-left">abs</td>
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</tr>
</tbody>
</table>
</div>
</div>
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</div>
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<div id="outline-container-org70100a7" class="outline-2">
<h2 id="org70100a7">Bilanciere e Panca Piana</h2>
<div class="outline-text-2" id="text-org70100a7">
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<p>
Serve davvero un istruttore per capire questo esercizio bene, quindi
mi limito ad accennare i punti fondamentali.
</p>
<p>
Dopo aver staccato il bilanciere si deve accentuare leggermente l'arco
dorsale. Questo permetterà di settare nel modo corretto l'alta
schiena. Di solito si critica l'arco, si dice che faccia male alla
schiena. In realtà non occorre eseguire un arco particolarmente
accentuato, bensì semplicemente mantenere le normali curve
fisiologiche che, spesso, vengono annullate. Classico è l'esempio
delle panche che hanno il poggia piedi per aria.
</p>
<p>
Le scapole vanno avvicinate tra loro e le spalle vanno abbassate. In
questo modo si diverrà più compatti e le spalle saranno in una
posizione più sicura. L'adduzione impedisce l'effetto opposto, cioè
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l'anteposizione delle spalle durante l'esecuzione, che potrebbe
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causare danni alla cuffia dei rotatori.
</p>
<p>
L'abbassamento delle spalle invece (contraendo i dorsali) permette di
aumentare lo spazio di movimento dell'omero, evitando il conflitto
acromiale, fenomeno che porta l'omero a schiacciare i tendini della
cuffia dei rotatori contro il processo osseo dell’acromion.
</p>
<p>
Come per lo squat, occorre riempire la pancia d’aria.
</p>
<p>
I piedi vanno ben saldi a terra, il sedere, anche se non sembra deve
toccare la panca.
</p>
<p>
Durante l'esecuzione i gomiti devono rimanere sotto il bilanciere.
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Quest'affermazione spesso viene fraintesa. La posizione dei gomiti
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sotto il bilanciere è da guardarsi di lato, non da davanti.
Quest'ultima angolazione infatti porterebbe ad un'angolazione troppo
stretta. Se dal punto di vista laterale i gomiti fossero avanti o
dietro il bilanciere si andrebbe fuori spinta.
</p>
<p>
Il bilanciere deve toccare in prossimità dei capezzoli, non troppo in
basso (alto addome) o troppo in alto (centro del petto).
</p>
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<button onclick="show('bilanciere')">Premi qui.</button>
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<div ><img id='bilanciere' data-src="./files/workout/bilanciere.webm" src=""></div>
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</div>
</div>
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<div id="outline-container-org518e110" class="outline-2">
<h2 id="org518e110">Macchinari</h2>
<div class="outline-text-2" id="text-org518e110">
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</div>
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<div id="outline-container-org49b933e" class="outline-3">
<h3 id="org49b933e">Abduction inner thigh</h3>
<div class="outline-text-3" id="text-org49b933e">
<button onclick="show('abduction')">Premi qui.</button>
<div ><img id='abduction' data-src="./files/workout/abduction.gif" src=""></div>
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</div>
</div>
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<div id="outline-container-org1d78924" class="outline-3">
<h3 id="org1d78924">Adduction inner thigh</h3>
<div class="outline-text-3" id="text-org1d78924">
<button onclick="show('adduction')">Premi qui.</button>
<div ><img id='adduction' data-src="./files/workout/adduction.gif" src=""></div>
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</div>
</div>
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<div id="outline-container-orgc858b41" class="outline-3">
<h3 id="orgc858b41">Calf Machine</h3>
<div class="outline-text-3" id="text-orgc858b41">
<button onclick="show('calf')">Premi qui.</button>
<div ><img id='calf' data-src="./files/workout/calf.gif" src=""></div>
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</div>
</div>
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<div id="outline-container-org61d8257" class="outline-3">
<h3 id="org61d8257">Fly Machine</h3>
<div class="outline-text-3" id="text-org61d8257">
<button onclick="show('fly')">Premi qui.</button>
<div ><img id='fly' data-src="./files/workout/fly.gif" src=""></div>
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</div>
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</div>
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<div id="outline-container-org189f4c7" class="outline-3">
<h3 id="org189f4c7">Leg curl disteso</h3>
<div class="outline-text-3" id="text-org189f4c7">
<button onclick="show('legcurl')">Premi qui.</button>
<div ><img id='legcurl' data-src="./files/workout/legcurl.gif" src=""></div>
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</div>
</div>
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<div id="outline-container-org5ec994d" class="outline-3">
<h3 id="org5ec994d">Leg press</h3>
<div class="outline-text-3" id="text-org5ec994d">
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<ul class="org-ul">
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<li>Le ginocchia mai del tutto estese</li>
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<li>Migliore di quella in cui poggi tutto sulla schiena</li>
</ul>
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<button onclick="show('legpress')">Premi qui.</button>
<div ><img id='legpress' data-src="./files/workout/legpress.gif" src=""></div>
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</div>
</div>
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<div id="outline-container-org66bec14" class="outline-3">
<h3 id="org66bec14">Seated machine leg extension</h3>
<div class="outline-text-3" id="text-org66bec14">
<button onclick="show('legextension')">Premi qui.</button>
<div ><img id='legextension' data-src="./files/workout/legextension.gif" src=""></div>
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</div>
moar
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</div>
</div>
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<div id="outline-container-org1d2d090" class="outline-2">
<h2 id="org1d2d090">Core</h2>
<div class="outline-text-2" id="text-org1d2d090">
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</div>
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<div id="outline-container-org099aa41" class="outline-3">
<h3 id="org099aa41">Cable Rotation</h3>
<div class="outline-text-3" id="text-org099aa41">
<button onclick="show('cablerotation')">Premi qui.</button>
<div ><img id='cablerotation' data-src="./files/workout/cablerotation.gif" src=""></div>
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</div>
</div>
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<div id="outline-container-org561cfc4" class="outline-3">
<h3 id="org561cfc4">Bosu Ball Side Planks</h3>
<div class="outline-text-3" id="text-org561cfc4">
<button onclick="show('bosuball')">Premi qui.</button>
<div ><img id='bosuball' data-src="./files/workout/bosuball.jpg" src=""></div>
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</div>
moar
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</div>
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<div id="outline-container-org009cb73" class="outline-3">
<h3 id="org009cb73">Hanging Knee Raise</h3>
<div class="outline-text-3" id="text-org009cb73">
<button onclick="show('hangingknee')">Premi qui.</button>
<div ><img id='hangingknee' data-src="./files/workout/hangingknee.gif" src=""></div>
moar
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</div>
more workout
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</div>
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<div id="outline-container-org5b2b47f" class="outline-3">
<h3 id="org5b2b47f">Hyperextension</h3>
<div class="outline-text-3" id="text-org5b2b47f">
<button onclick="show('hyperextensions')">Premi qui.</button>
<div ><img id='hyperextensions' data-src="./files/workout/hyperextensions.gif" src=""></div>
moar
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</div>
</div>
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<div id="outline-container-org488d898" class="outline-3">
<h3 id="org488d898">Lying Oblique Reach</h3>
<div class="outline-text-3" id="text-org488d898">
<button onclick="show('heel')">Premi qui.</button>
<div ><img id='heel' data-src="./files/workout/heel.gif" src=""></div>
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</div>
</div>
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<div id="outline-container-orge84eea1" class="outline-3">
<h3 id="orge84eea1">Sedia Romana</h3>
<div class="outline-text-3" id="text-orge84eea1">
<button onclick="show('romainchair')">Premi qui.</button>
<div ><img id='romainchair' data-src="./files/workout/romanchair.gif" src=""></div>
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</div>
</div>
</div>
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<div id="outline-container-org1c4b383" class="outline-2">
<h2 id="org1c4b383">Dumbbell</h2>
<div class="outline-text-2" id="text-org1c4b383">
moar
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<p>
In italiano pesi
</p>
</div>
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<div id="outline-container-org1e06afc" class="outline-3">
<h3 id="org1e06afc">Biceps curl alternato</h3>
<div class="outline-text-3" id="text-org1e06afc">
<button onclick="show('alternatingbiceps')">Premi qui.</button>
<div ><img id='alternatingbiceps' data-src="./files/workout/alternatingbiceps.gif" src=""></div>
moar
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</div>
</div>
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<div id="outline-container-orgd2cdd8b" class="outline-3">
<h3 id="orgd2cdd8b">Close grip dumbbell</h3>
<div class="outline-text-3" id="text-orgd2cdd8b">
<button onclick="show('close-grip-dumbbell')">Premi qui.</button>
<div ><img id='close-grip-dumbbell' data-src="./files/workout/close-grip-dumbbell.gif" src=""></div>
moar
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</div>
</div>
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<div id="outline-container-orgbe76666" class="outline-3">
<h3 id="orgbe76666">Front Shoulder Raise</h3>
<div class="outline-text-3" id="text-orgbe76666">
<button onclick="show('frontraise')">Premi qui.</button>
<div ><img id='frontraise' data-src="./files/workout/frontraise.gif" src=""></div>
moar
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</div>
</div>
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<div id="outline-container-org97a65a7" class="outline-3">
<h3 id="org97a65a7">Hammer Curl</h3>
<div class="outline-text-3" id="text-org97a65a7">
<button onclick="show('hammercurl')">Premi qui.</button>
<div ><img id='hammercurl' data-src="./files/workout/hammercurl.gif" src=""></div>
moar
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</div>
</div>
more workout
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<div id="outline-container-orgc4dad05" class="outline-3">
<h3 id="orgc4dad05">Lateral Raise</h3>
<div class="outline-text-3" id="text-orgc4dad05">
<button onclick="show('lateralraise')">Premi qui.</button>
<div><img id='lateralraise' data-src="./files/workout/lateralraise.gif" src=""></div>
moar
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</div>
</div>
more workout
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<div id="outline-container-orgbac9c42" class="outline-3">
<h3 id="orgbac9c42">Lying Triceps Extension</h3>
<div class="outline-text-3" id="text-orgbac9c42">
<button onclick="show('lying-triceps-extension')">Premi qui.</button>
<div ><img id='lying-triceps-extension' data-src="./files/workout/lying-triceps-extension.gif" src=""></div>
moar
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</div>
</div>
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<div id="outline-container-orgfd513de" class="outline-3">
<h3 id="orgfd513de">Overhead Triceps Extension</h3>
<div class="outline-text-3" id="text-orgfd513de">
<button onclick="show('overhead-triceps-')">Premi qui.</button>
<div ><img id='overhead-triceps-' data-src="./files/workout/overhead-triceps.gif" src=""></div>
moar
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</div>
</div>
</div>
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<div id="outline-container-org556f38b" class="outline-2">
<h2 id="org556f38b">FUTURO:</h2>
<div class="outline-text-2" id="text-org556f38b">
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<p>
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Barbell Windshield Wipers
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</p>
</div>
</div>
</div>
<div id="postamble" class="status">
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<p class="author">Author: bparodi</p>
workout todo
2022-01-21 23:39:44 +00:00
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