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<body>
<div id="content">
<div id="table-of-contents">
<h2>Table of Contents</h2>
<div id="text-table-of-contents">
<ul>
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<li><a href="#org059e5d9">1. Riscaldamento</a></li>
<li><a href="#org1f439f2">2. Parte superiore</a>
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<ul>
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<li><a href="#org1f25b27">2.1. Dorsali</a>
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<ul>
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<li><a href="#org422ad32">2.1.1. Lat Machine</a></li>
<li><a href="#org0a13da0">2.1.2. Pulley</a></li>
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</ul>
</li>
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<li><a href="#org6e445e9">2.2. Pettorali</a></li>
<li><a href="#org8ce8a60">2.3. Manubri</a>
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<ul>
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<li><a href="#org277c9c6">2.3.1. Pectoral machine</a></li>
<li><a href="#orgcfa21e7">2.3.2. Chest press</a></li>
<li><a href="#orgfcb5c66">2.3.3. Shouder press</a></li>
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</ul>
</li>
</ul>
</li>
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<li><a href="#org90986ed">3. Parte inferiore</a>
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<ul>
<li>
<ul>
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<li><a href="#orgdba156b">3.0.1. Leg extension</a></li>
<li><a href="#org6f15ae6">3.0.2. Leg curl</a></li>
<li><a href="#orgc1eb4cd">3.0.3. Adductor machine</a></li>
<li><a href="#orgbb6c536">3.0.4. Abductor machine</a></li>
<li><a href="#org095c0d4">3.0.5. Calf machine</a></li>
<li><a href="#orgc78a92f">3.0.6. Hiptrac</a></li>
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</ul>
</li>
</ul>
</li>
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<li><a href="#org39e9ba4">4. Generici</a>
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<ul>
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<li><a href="#orgd1cbf41">4.1. Panca per addominali</a></li>
<li><a href="#org92af703">4.2. HyperExtension</a></li>
<li><a href="#orga54f1ba">4.3. Tapis roulant</a></li>
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</ul>
</li>
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<li><a href="#org88688d3">5. <span class="todo TODO">TODO</span> cavi</a></li>
<li><a href="#org56cb4e2">6. <span class="todo TODO">TODO</span> Parte sotto workout</a></li>
<li><a href="#org2d9b60b">7. <span class="todo TODO">TODO</span> Lista workout parte superiore</a>
<ul>
<li><a href="#org745afb8">7.1. Immagini TODO</a></li>
</ul>
</li>
<li><a href="#org91505ed">8. Pesi</a></li>
<li><a href="#org7714bd5">9. TODO</a></li>
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</ul>
</div>
</div>
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<div id="outline-container-org059e5d9" class="outline-2">
<h2 id="org059e5d9"><span class="section-number-2">1</span> Riscaldamento</h2>
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</div>
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<div id="outline-container-org1f439f2" class="outline-2">
<h2 id="org1f439f2"><span class="section-number-2">2</span> Parte superiore</h2>
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<div class="outline-text-2" id="text-2">
</div>
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<div id="outline-container-org1f25b27" class="outline-3">
<h3 id="org1f25b27"><span class="section-number-3">2.1</span> Dorsali</h3>
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<div class="outline-text-3" id="text-2-1">
</div>
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<div id="outline-container-org422ad32" class="outline-4">
<h4 id="org422ad32"><span class="section-number-4">2.1.1</span> Lat Machine</h4>
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<div class="outline-text-4" id="text-2-1-1">
<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-org0a13da0" class="outline-4">
<h4 id="org0a13da0"><span class="section-number-4">2.1.2</span> Pulley</h4>
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<div class="outline-text-4" id="text-2-1-2">
<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-org6e445e9" class="outline-3">
<h3 id="org6e445e9"><span class="section-number-3">2.2</span> Pettorali</h3>
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</div>
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<div id="outline-container-org8ce8a60" class="outline-3">
<h3 id="org8ce8a60"><span class="section-number-3">2.3</span> Manubri</h3>
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<div class="outline-text-3" id="text-2-3">
<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-org277c9c6" class="outline-4">
<h4 id="org277c9c6"><span class="section-number-4">2.3.1</span> Pectoral machine</h4>
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<div class="outline-text-4" id="text-2-3-1">
<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-orgcfa21e7" class="outline-4">
<h4 id="orgcfa21e7"><span class="section-number-4">2.3.2</span> Chest press</h4>
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<div class="outline-text-4" id="text-2-3-2">
<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-orgfcb5c66" class="outline-4">
<h4 id="orgfcb5c66"><span class="section-number-4">2.3.3</span> Shouder press</h4>
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</div>
</div>
</div>
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<div id="outline-container-org90986ed" class="outline-2">
<h2 id="org90986ed"><span class="section-number-2">3</span> Parte inferiore</h2>
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<div class="outline-text-2" id="text-3">
</div>
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<div id="outline-container-orgdba156b" class="outline-4">
<h4 id="orgdba156b"><span class="section-number-4">3.0.1</span> Leg extension</h4>
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<div class="outline-text-4" id="text-3-0-1">
<p>
La leg extension è un attrezzo creato per l'allenamento dei
quadricipiti
</p>
</div>
</div>
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<div id="outline-container-org6f15ae6" class="outline-4">
<h4 id="org6f15ae6"><span class="section-number-4">3.0.2</span> Leg curl</h4>
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<div class="outline-text-4" id="text-3-0-2">
<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-orgc1eb4cd" class="outline-4">
<h4 id="orgc1eb4cd"><span class="section-number-4">3.0.3</span> Adductor machine</h4>
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<div class="outline-text-4" id="text-3-0-3">
<p>
Attrezzo ideato per l'allenamento degli adduttori
</p>
</div>
</div>
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<div id="outline-container-orgbb6c536" class="outline-4">
<h4 id="orgbb6c536"><span class="section-number-4">3.0.4</span> Abductor machine</h4>
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<div class="outline-text-4" id="text-3-0-4">
<p>
Attrezzo ideato per l'allenamento degli abduttori
</p>
</div>
</div>
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<div id="outline-container-org095c0d4" class="outline-4">
<h4 id="org095c0d4"><span class="section-number-4">3.0.5</span> Calf machine</h4>
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<div class="outline-text-4" id="text-3-0-5">
<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-orgc78a92f" class="outline-4">
<h4 id="orgc78a92f"><span class="section-number-4">3.0.6</span> Hiptrac</h4>
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</div>
</div>
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<div id="outline-container-org39e9ba4" class="outline-2">
<h2 id="org39e9ba4"><span class="section-number-2">4</span> Generici</h2>
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<div class="outline-text-2" id="text-4">
</div>
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<div id="outline-container-orgd1cbf41" class="outline-3">
<h3 id="orgd1cbf41"><span class="section-number-3">4.1</span> Panca per addominali</h3>
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</div>
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<div id="outline-container-org92af703" class="outline-3">
<h3 id="org92af703"><span class="section-number-3">4.2</span> HyperExtension</h3>
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<div id="outline-container-orga54f1ba" class="outline-3">
<h3 id="orga54f1ba"><span class="section-number-3">4.3</span> Tapis roulant</h3>
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</div>
</div>
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<div id="outline-container-org88688d3" class="outline-2">
<h2 id="org88688d3"><span class="section-number-2">5</span> <span class="todo TODO">TODO</span> cavi</h2>
workout todo
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</div>
more
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<div id="outline-container-org56cb4e2" class="outline-2">
<h2 id="org56cb4e2"><span class="section-number-2">6</span> <span class="todo TODO">TODO</span> Parte sotto workout</h2>
workout todo
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<div class="outline-text-2" id="text-6">
<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>
more
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<div id="outline-container-org2d9b60b" class="outline-2">
<h2 id="org2d9b60b"><span class="section-number-2">7</span> <span class="todo TODO">TODO</span> Lista workout parte superiore</h2>
workout todo
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<div class="outline-text-2" id="text-7">
<ul class="org-ul">
more
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<li>bilanciere</li>
<li>Diverging seated row 23-27</li>
<li>Shoulder press 20-25</li>
<li>Lateral raise 27</li>
<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>
<li>Back extension (why not)</li>
workout todo
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</ul>
</div>
more
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<div id="outline-container-org745afb8" class="outline-3">
<h3 id="org745afb8"><span class="section-number-3">7.1</span> Immagini TODO</h3>
<div class="outline-text-3" id="text-7-1">
<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>
workout todo
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</div>
more
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</div>
<div id="outline-container-org91505ed" class="outline-2">
<h2 id="org91505ed"><span class="section-number-2">8</span> Pesi</h2>
workout todo
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<div class="outline-text-2" id="text-8">
<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>
</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>
more
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<td class="org-right">8</td>
workout todo
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</tr>
<tr>
<td class="org-left">Frontali</td>
more
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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>
workout todo
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</tr>
<tr>
more
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<td class="org-left">close grip</td>
<td class="org-right">8</td>
workout todo
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</tr>
</tbody>
</table>
</div>
</div>
more
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<div id="outline-container-org7714bd5" class="outline-2">
<h2 id="org7714bd5"><span class="section-number-2">9</span> TODO</h2>
workout todo
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<div class="outline-text-2" id="text-9">
<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>
</div>
<div id="postamble" class="status">
<p class="author">Author: user</p>
</div>
</body>
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