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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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< / head >
< body >
< div id = "content" >
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< h1 class = "title" > Lezzi anche in palestra< / h1 >
< div id = "outline-container-org54baab3" class = "outline-2" >
< h2 id = "org54baab3" > Riscaldamento< / h2 >
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< / div >
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< div id = "outline-container-org6c48886" class = "outline-2" >
< h2 id = "org6c48886" > Parte superiore< / h2 >
< div class = "outline-text-2" id = "text-org6c48886" >
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< / div >
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< div id = "outline-container-orgd611fdf" class = "outline-3" >
< h3 id = "orgd611fdf" > Dorsali< / h3 >
< div class = "outline-text-3" id = "text-orgd611fdf" >
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< / div >
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< div id = "outline-container-org24d3279" class = "outline-4" >
< h4 id = "org24d3279" > Lat Machine< / h4 >
< div class = "outline-text-4" id = "text-org24d3279" >
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< p >
La lat machine è un attrezzo da palestra ideato per allenare
principalmente i dorsali, nel movimento verranno coinvolti anche i
bicipiti e la parte posteriore del deltoide
Note:
< / p >
< ul class = "org-ul" >
< li > importante tenere il petto all'infuori. Per facilita` rimanere con
lo sguardo fisso sulla posizione iniziale del gancio.< / li >
< / ul >
< / div >
< / div >
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< div id = "outline-container-orgc2d978d" class = "outline-4" >
< h4 id = "orgc2d978d" > Pulley< / h4 >
< div class = "outline-text-4" id = "text-orgc2d978d" >
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< p >
Il pulley è un attrezzo che permette l'esecuzione di alcuni esercizi
ideali per l'allenamento dei dorsali
< / p >
< / div >
< / div >
< / div >
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< div id = "outline-container-orga995ec0" class = "outline-3" >
< h3 id = "orga995ec0" > Pettorali< / h3 >
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< / div >
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< div id = "outline-container-orgb99e5d9" class = "outline-3" >
< h3 id = "orgb99e5d9" > Manubri< / h3 >
< div class = "outline-text-3" id = "text-orgb99e5d9" >
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< ul class = "org-ul" >
< li > distensioni del braccio sopra la testa (tricipiti)< / li >
< li > french press
Impugna due manubri e sdraiati su una panca piana
Distendi le braccia in verticale
Piano piano, fai scendere i manubri fino a sfiorare le orecchie
Riporta i manubri verso l'alto< / li >
< li > Sollevamenti laterali 5kg: I sollevamenti laterali si possono
eseguire sia in piedi che seduti, ma la prima versione coinvolge più
muscoli: prendete un manubrio in ogni mano e tenete le braccia
distese lungo i fianchi, con i palmi rivolti verso il corpo. Con il
core attivo, mantenendo la schiena dritta e la parte superiore del
corpo ferma, sollevate i manubri di lato piegando leggermente i
gomiti. Sollevate i pesi fino a quando le braccia saranno parallele
al pavimento, abbassatele lentamente e ripetet< / li >
< li > chest supported rows< / li >
< / ul >
< / div >
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< div id = "outline-container-org115b5b7" class = "outline-4" >
< h4 id = "org115b5b7" > Pectoral machine< / h4 >
< div class = "outline-text-4" id = "text-org115b5b7" >
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< p >
La pectoral machine è un macchinario ideato per l'allenamento dei
pettorali, nel movimento, che rispecchia l'esercizio delle croci su
panca, verrà coinvolta anche la parte anteriore del deltoide
< / p >
< / div >
< / div >
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< div id = "outline-container-org67129a1" class = "outline-4" >
< h4 id = "org67129a1" > Chest press< / h4 >
< div class = "outline-text-4" id = "text-org67129a1" >
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< p >
Macchina dedicata all'allenamento dei pettorali e tricipiti, il
movimento replica l'esercizio della panca piana
< / p >
< / div >
< / div >
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< div id = "outline-container-orga4a557d" class = "outline-4" >
< h4 id = "orga4a557d" > Shouder press< / h4 >
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< / div >
< / div >
< / div >
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< div id = "outline-container-org6448f5c" class = "outline-2" >
< h2 id = "org6448f5c" > Parte inferiore< / h2 >
< div class = "outline-text-2" id = "text-org6448f5c" >
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< / div >
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< div id = "outline-container-orgdeb449f" class = "outline-4" >
< h4 id = "orgdeb449f" > Leg extension< / h4 >
< div class = "outline-text-4" id = "text-orgdeb449f" >
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< p >
La leg extension è un attrezzo creato per l'allenamento dei
quadricipiti
< / p >
< / div >
< / div >
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< div id = "outline-container-orgbedc16b" class = "outline-4" >
< h4 id = "orgbedc16b" > Leg curl< / h4 >
< div class = "outline-text-4" id = "text-orgbedc16b" >
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< p >
Il leg curl è un attrezzo ideato per allenare i bicipiti femorali, nel
movimento verranno coinvolti in parte anche i glutei
< / p >
< / div >
< / div >
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< div id = "outline-container-org1845aab" class = "outline-4" >
< h4 id = "org1845aab" > Adductor machine< / h4 >
< div class = "outline-text-4" id = "text-org1845aab" >
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< p >
Attrezzo ideato per l'allenamento degli adduttori
< / p >
< / div >
< / div >
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< div id = "outline-container-orgd88dab1" class = "outline-4" >
< h4 id = "orgd88dab1" > Abductor machine< / h4 >
< div class = "outline-text-4" id = "text-orgd88dab1" >
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< p >
Attrezzo ideato per l'allenamento degli abduttori
< / p >
< / div >
< / div >
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< div id = "outline-container-org21e118b" class = "outline-4" >
< h4 id = "org21e118b" > Calf machine< / h4 >
< div class = "outline-text-4" id = "text-org21e118b" >
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< p >
La calf machine è una macchina creata per l'allenamento dei polpacci,
si trova solitamente in due versioni, una per eseguire il calf in
piedi ed una per eseguire il calf da seduto
< / p >
< / div >
< / div >
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< div id = "outline-container-orgd7f3201" class = "outline-4" >
< h4 id = "orgd7f3201" > Hiptrac< / h4 >
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< / div >
< / div >
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< div id = "outline-container-org05c164c" class = "outline-2" >
< h2 id = "org05c164c" > Generici< / h2 >
< div class = "outline-text-2" id = "text-org05c164c" >
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< / div >
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< div id = "outline-container-org0e3446d" class = "outline-3" >
< h3 id = "org0e3446d" > Panca per addominali< / h3 >
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< / div >
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< div id = "outline-container-orgdd49f40" class = "outline-3" >
< h3 id = "orgdd49f40" > HyperExtension< / h3 >
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< / div >
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< div id = "outline-container-orge6b5e17" class = "outline-3" >
< h3 id = "orge6b5e17" > Tapis roulant< / h3 >
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< / div >
< / div >
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< div id = "outline-container-orga71148e" class = "outline-2" >
< h2 id = "orga71148e" > < span class = "todo TODO" > TODO< / span > cavi< / h2 >
< div class = "outline-text-2" id = "text-orga71148e" >
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< p >
< a href = "https://workoutlabs.com/exercise-guide/standing-cable-fly-press/" > https://workoutlabs.com/exercise-guide/standing-cable-fly-press/< / a >
< / p >
< / div >
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< / div >
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< div id = "outline-container-org2d94b3b" class = "outline-2" >
< h2 id = "org2d94b3b" > < span class = "todo TODO" > TODO< / span > Parte sotto workout< / h2 >
< div class = "outline-text-2" id = "text-org2d94b3b" >
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< ul class = "org-ul" >
< li > Squat (meglio inclinata che 180?)< / li >
< li > hiptrac< / li >
< li > superserie 4 macchinari Trodica< / li >
< li > polpacci< / li >
< li > polpacci bilanciere< / li >
< li > esercizio schiena (back extension)< / li >
< / ul >
< / div >
< / div >
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< div id = "outline-container-org6e59f3f" class = "outline-2" >
< h2 id = "org6e59f3f" > < span class = "todo TODO" > TODO< / span > Lista workout parte superiore< / h2 >
< div class = "outline-text-2" id = "text-org6e59f3f" >
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< ul class = "org-ul" >
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< li > bilanciere o chest press o seated chest press< / li >
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< li > Diverging seated row 23-27< / li >
< li > Shoulder press 20-25< / li >
< li > Lateral raise 27< / li >
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< li > pectoral< / li >
< li > rear delt Machine< / li >
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< li > Lying tricep extensions + Close grip Dumbbel press (superserie)< / li >
< li > Rowing panca pesi 8< / li >
< li > Hammer curl 8< / li >
< li > Lateral 8 mmm< / li >
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< li > abdominal machine 36< / li >
< li > panca addominali< / li >
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< / ul >
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< table border = "2" cellspacing = "0" cellpadding = "6" rules = "groups" frame = "hsides" >
< colgroup >
< col class = "org-left" / >
< col class = "org-left" / >
< / colgroup >
< thead >
< tr >
< th scope = "col" class = "org-left" > Lunedì< / th >
< th scope = "col" class = "org-left" > Martedì< / th >
< / tr >
< / thead >
< tbody >
< tr >
< td class = "org-left" > Seated Chest press< / td >
< td class = "org-left" >   < / td >
< / tr >
< tr >
< td class = "org-left" > standing cable crossover press< / td >
< td class = "org-left" >   < / td >
< / tr >
< tr >
< td class = "org-left" > Lat Machine (alterna wide e close)< / td >
< td class = "org-left" >   < / td >
< / tr >
< tr >
< td class = "org-left" > Shoulder Press< / td >
< td class = "org-left" >   < / td >
< / tr >
< tr >
< td class = "org-left" > Lateral raise< / td >
< td class = "org-left" >   < / td >
< / tr >
< tr >
< td class = "org-left" > Lying triceps extension< / td >
< td class = "org-left" >   < / td >
< / tr >
< tr >
< td class = "org-left" > Close Grip Dumbbell< / td >
< td class = "org-left" >   < / td >
< / tr >
< tr >
< td class = "org-left" > Dumbbell bench rows< / td >
< td class = "org-left" >   < / td >
< / tr >
< tr >
< td class = "org-left" > Hammer curl< / td >
< td class = "org-left" >   < / td >
< / tr >
< / tbody >
< tbody >
< tr >
< td class = "org-left" > hiptrac< / td >
< td class = "org-left" >   < / td >
< / tr >
< tr >
< td class = "org-left" > squat< / td >
< td class = "org-left" >   < / td >
< / tr >
< / tbody >
< / table >
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< / div >
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< div id = "outline-container-orgbf719a2" class = "outline-3" >
< h3 id = "orgbf719a2" > PROVA< / h3 >
< div class = "outline-text-3" id = "text-orgbf719a2" >
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< ul class = "org-ul" >
< li > Assisted dip< / li >
< li > chair leg knee hip raise
< a href = "https://workoutlabs.com/exercise-guide/captains-chair-leg-knee-hip-raises/" > https://workoutlabs.com/exercise-guide/captains-chair-leg-knee-hip-raises/< / a > < / li >
< li > farmer's walk < a href = "https://workoutlabs.com/exercise-guide/farmers-walk-carry/" > https://workoutlabs.com/exercise-guide/farmers-walk-carry/< / a > < / li >
< / ul >
< / div >
< / div >
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< div id = "outline-container-orgd9d1891" class = "outline-3" >
< h3 id = "orgd9d1891" > Immagini TODO< / h3 >
< div class = "outline-text-3" id = "text-orgd9d1891" >
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< p >
< img src = "./files/workout/close-grip-dumbbell.gif" alt = "close-grip-dumbbell.gif" / >
< img src = "./files/workout/lying-triceps-extension.gif" alt = "lying-triceps-extension.gif" / >
< / p >
< / div >
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< / div >
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< / div >
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< div id = "outline-container-org1599f44" class = "outline-2" >
< h2 id = "org1599f44" > Pesi< / h2 >
< div class = "outline-text-2" id = "text-org1599f44" >
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< table border = "2" cellspacing = "0" cellpadding = "6" rules = "groups" frame = "hsides" >
< colgroup >
< col class = "org-left" / >
< col class = "org-right" / >
< / colgroup >
< thead >
< tr >
< th scope = "col" class = "org-left" > Macchine< / th >
< th scope = "col" class = "org-right" > Peso (kg)< / th >
< / tr >
< / thead >
< tbody >
< tr >
< td class = "org-left" > Bilanciere< / td >
< td class = "org-right" > 30< / td >
< / tr >
< tr >
< td class = "org-left" > Pectoral< / td >
< td class = "org-right" > 25< / td >
< / tr >
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< tr >
< td class = "org-left" > rear delt< / td >
< td class = "org-right" > 32< / td >
< / tr >
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< / tbody >
< / table >
< table border = "2" cellspacing = "0" cellpadding = "6" rules = "groups" frame = "hsides" >
< colgroup >
< col class = "org-left" / >
< col class = "org-right" / >
< / colgroup >
< thead >
< tr >
< th scope = "col" class = "org-left" > Sollevamenti con manubri< / th >
< th scope = "col" class = "org-right" > Peso (kg)< / th >
< / tr >
< / thead >
< tbody >
< tr >
< td class = "org-left" > Laterali< / td >
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< td class = "org-right" > 8< / td >
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< / tr >
< tr >
< td class = "org-left" > Frontali< / td >
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< td class = "org-right" > 8< / td >
< / tr >
< tr >
< td class = "org-left" > tricep extensions< / td >
< td class = "org-right" > 8< / td >
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< / tr >
< tr >
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< td class = "org-left" > close grip< / td >
< td class = "org-right" > 8< / td >
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< / tr >
< / tbody >
< / table >
< / div >
< / div >
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< div id = "outline-container-orgfb33038" class = "outline-2" >
< h2 id = "orgfb33038" > TODO< / h2 >
< div class = "outline-text-2" id = "text-orgfb33038" >
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< p >
buone immagini: < a href = "https://trasformami.com/6-esercizi-top-per-i-bicipiti-con-manubri-per-braccia-dacciaio/" > https://trasformami.com/6-esercizi-top-per-i-bicipiti-con-manubri-per-braccia-dacciaio/< / a >
< / p >
< / div >
< / div >
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< div id = "outline-container-orgb5ba2c9" class = "outline-2" >
< h2 id = "orgb5ba2c9" > < span class = "todo TODO" > TODO< / span > riorganizza< / h2 >
< div class = "outline-text-2" id = "text-orgb5ba2c9" >
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< ul class = "org-ul" >
< li > gruppo muscolare< / li >
< li > tirata o presa< / li >
< li > macchine, cavi, pesi< / li >
< / ul >
< / div >
< / div >
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< / div >
< div id = "postamble" class = "status" >
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< p class = "author" > Author: bparodi< / p >
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< / div >
< / body >
< / html >
