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@ -3,7 +3,7 @@
"http://www.w3.org/TR/xhtml1/DTD/xhtml1-strict.dtd">
<html xmlns="http://www.w3.org/1999/xhtml" lang="en" xml:lang="en">
<head>
<!-- 2022-01-23 Sun 10:57 -->
<!-- 2022-01-24 Mon 01:16 -->
<meta http-equiv="Content-Type" content="text/html;charset=utf-8" />
<meta name="viewport" content="width=device-width, initial-scale=1" />
<title>&lrm;</title>
@ -222,71 +222,73 @@
<h2>Table of Contents</h2>
<div id="text-table-of-contents">
<ul>
<li><a href="#org059e5d9">1. Riscaldamento</a></li>
<li><a href="#org1f439f2">2. Parte superiore</a>
<li><a href="#org059e5fc">1. Riscaldamento</a></li>
<li><a href="#orgaae0d19">2. Parte superiore</a>
<ul>
<li><a href="#org1f25b27">2.1. Dorsali</a>
<li><a href="#orgf664866">2.1. Dorsali</a>
<ul>
<li><a href="#org422ad32">2.1.1. Lat Machine</a></li>
<li><a href="#org0a13da0">2.1.2. Pulley</a></li>
<li><a href="#orgb4e2b97">2.1.1. Lat Machine</a></li>
<li><a href="#orgc6960f9">2.1.2. Pulley</a></li>
</ul>
</li>
<li><a href="#org6e445e9">2.2. Pettorali</a></li>
<li><a href="#org8ce8a60">2.3. Manubri</a>
<li><a href="#orgbb7055c">2.2. Pettorali</a></li>
<li><a href="#org4ab42fb">2.3. Manubri</a>
<ul>
<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>
<li><a href="#orga90f440">2.3.1. Pectoral machine</a></li>
<li><a href="#orgf6f51ea">2.3.2. Chest press</a></li>
<li><a href="#org94d92f9">2.3.3. Shouder press</a></li>
</ul>
</li>
</ul>
</li>
<li><a href="#org90986ed">3. Parte inferiore</a>
<li><a href="#org522a698">3. Parte inferiore</a>
<ul>
<li>
<ul>
<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>
<li><a href="#org8d75f04">3.0.1. Leg extension</a></li>
<li><a href="#orgc2070f9">3.0.2. Leg curl</a></li>
<li><a href="#orgae88c18">3.0.3. Adductor machine</a></li>
<li><a href="#org87a068e">3.0.4. Abductor machine</a></li>
<li><a href="#org6480393">3.0.5. Calf machine</a></li>
<li><a href="#org18f987a">3.0.6. Hiptrac</a></li>
</ul>
</li>
</ul>
</li>
<li><a href="#org39e9ba4">4. Generici</a>
<li><a href="#org97d4a2c">4. Generici</a>
<ul>
<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>
<li><a href="#orgc7a189c">4.1. Panca per addominali</a></li>
<li><a href="#orgee66278">4.2. HyperExtension</a></li>
<li><a href="#org6926da1">4.3. Tapis roulant</a></li>
</ul>
</li>
<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>
<li><a href="#org17afec7">5. <span class="todo TODO">TODO</span> cavi</a></li>
<li><a href="#orga1988f1">6. <span class="todo TODO">TODO</span> Parte sotto workout</a></li>
<li><a href="#org396163a">7. <span class="todo TODO">TODO</span> Lista workout parte superiore</a>
<ul>
<li><a href="#org745afb8">7.1. Immagini TODO</a></li>
<li><a href="#org18498c8">7.1. PROVA</a></li>
<li><a href="#org0b709f1">7.2. Immagini TODO</a></li>
</ul>
</li>
<li><a href="#org91505ed">8. Pesi</a></li>
<li><a href="#org7714bd5">9. TODO</a></li>
<li><a href="#orgba6ed8d">8. Pesi</a></li>
<li><a href="#org1d1b088">9. TODO</a></li>
<li><a href="#orgef7dadb">10. <span class="todo TODO">TODO</span> riorganizza</a></li>
</ul>
</div>
</div>
<div id="outline-container-org059e5d9" class="outline-2">
<h2 id="org059e5d9"><span class="section-number-2">1</span> Riscaldamento</h2>
<div id="outline-container-org059e5fc" class="outline-2">
<h2 id="org059e5fc"><span class="section-number-2">1</span> Riscaldamento</h2>
</div>
<div id="outline-container-org1f439f2" class="outline-2">
<h2 id="org1f439f2"><span class="section-number-2">2</span> Parte superiore</h2>
<div id="outline-container-orgaae0d19" class="outline-2">
<h2 id="orgaae0d19"><span class="section-number-2">2</span> Parte superiore</h2>
<div class="outline-text-2" id="text-2">
</div>
<div id="outline-container-org1f25b27" class="outline-3">
<h3 id="org1f25b27"><span class="section-number-3">2.1</span> Dorsali</h3>
<div id="outline-container-orgf664866" class="outline-3">
<h3 id="orgf664866"><span class="section-number-3">2.1</span> Dorsali</h3>
<div class="outline-text-3" id="text-2-1">
</div>
<div id="outline-container-org422ad32" class="outline-4">
<h4 id="org422ad32"><span class="section-number-4">2.1.1</span> Lat Machine</h4>
<div id="outline-container-orgb4e2b97" class="outline-4">
<h4 id="orgb4e2b97"><span class="section-number-4">2.1.1</span> Lat Machine</h4>
<div class="outline-text-4" id="text-2-1-1">
<p>
La lat machine è un attrezzo da palestra ideato per allenare
@ -300,8 +302,8 @@ lo sguardo fisso sulla posizione iniziale del gancio.</li>
</ul>
</div>
</div>
<div id="outline-container-org0a13da0" class="outline-4">
<h4 id="org0a13da0"><span class="section-number-4">2.1.2</span> Pulley</h4>
<div id="outline-container-orgc6960f9" class="outline-4">
<h4 id="orgc6960f9"><span class="section-number-4">2.1.2</span> Pulley</h4>
<div class="outline-text-4" id="text-2-1-2">
<p>
Il pulley è un attrezzo che permette l'esecuzione di alcuni esercizi
@ -310,11 +312,11 @@ ideali per l'allenamento dei dorsali
</div>
</div>
</div>
<div id="outline-container-org6e445e9" class="outline-3">
<h3 id="org6e445e9"><span class="section-number-3">2.2</span> Pettorali</h3>
<div id="outline-container-orgbb7055c" class="outline-3">
<h3 id="orgbb7055c"><span class="section-number-3">2.2</span> Pettorali</h3>
</div>
<div id="outline-container-org8ce8a60" class="outline-3">
<h3 id="org8ce8a60"><span class="section-number-3">2.3</span> Manubri</h3>
<div id="outline-container-org4ab42fb" class="outline-3">
<h3 id="org4ab42fb"><span class="section-number-3">2.3</span> Manubri</h3>
<div class="outline-text-3" id="text-2-3">
<ul class="org-ul">
<li>distensioni del braccio sopra la testa (tricipiti)</li>
@ -334,8 +336,8 @@ al pavimento, abbassatele lentamente e ripetet</li>
<li>chest supported rows</li>
</ul>
</div>
<div id="outline-container-org277c9c6" class="outline-4">
<h4 id="org277c9c6"><span class="section-number-4">2.3.1</span> Pectoral machine</h4>
<div id="outline-container-orga90f440" class="outline-4">
<h4 id="orga90f440"><span class="section-number-4">2.3.1</span> Pectoral machine</h4>
<div class="outline-text-4" id="text-2-3-1">
<p>
La pectoral machine è un macchinario ideato per l'allenamento dei
@ -344,8 +346,8 @@ panca, verrà coinvolta anche la parte anteriore del deltoide
</p>
</div>
</div>
<div id="outline-container-orgcfa21e7" class="outline-4">
<h4 id="orgcfa21e7"><span class="section-number-4">2.3.2</span> Chest press</h4>
<div id="outline-container-orgf6f51ea" class="outline-4">
<h4 id="orgf6f51ea"><span class="section-number-4">2.3.2</span> Chest press</h4>
<div class="outline-text-4" id="text-2-3-2">
<p>
Macchina dedicata all'allenamento dei pettorali e tricipiti, il
@ -353,17 +355,17 @@ movimento replica l'esercizio della panca piana
</p>
</div>
</div>
<div id="outline-container-orgfcb5c66" class="outline-4">
<h4 id="orgfcb5c66"><span class="section-number-4">2.3.3</span> Shouder press</h4>
<div id="outline-container-org94d92f9" class="outline-4">
<h4 id="org94d92f9"><span class="section-number-4">2.3.3</span> Shouder press</h4>
</div>
</div>
</div>
<div id="outline-container-org90986ed" class="outline-2">
<h2 id="org90986ed"><span class="section-number-2">3</span> Parte inferiore</h2>
<div id="outline-container-org522a698" class="outline-2">
<h2 id="org522a698"><span class="section-number-2">3</span> Parte inferiore</h2>
<div class="outline-text-2" id="text-3">
</div>
<div id="outline-container-orgdba156b" class="outline-4">
<h4 id="orgdba156b"><span class="section-number-4">3.0.1</span> Leg extension</h4>
<div id="outline-container-org8d75f04" class="outline-4">
<h4 id="org8d75f04"><span class="section-number-4">3.0.1</span> Leg extension</h4>
<div class="outline-text-4" id="text-3-0-1">
<p>
La leg extension è un attrezzo creato per l'allenamento dei
@ -371,8 +373,8 @@ quadricipiti
</p>
</div>
</div>
<div id="outline-container-org6f15ae6" class="outline-4">
<h4 id="org6f15ae6"><span class="section-number-4">3.0.2</span> Leg curl</h4>
<div id="outline-container-orgc2070f9" class="outline-4">
<h4 id="orgc2070f9"><span class="section-number-4">3.0.2</span> Leg curl</h4>
<div class="outline-text-4" id="text-3-0-2">
<p>
Il leg curl è un attrezzo ideato per allenare i bicipiti femorali, nel
@ -380,24 +382,24 @@ movimento verranno coinvolti in parte anche i glutei
</p>
</div>
</div>
<div id="outline-container-orgc1eb4cd" class="outline-4">
<h4 id="orgc1eb4cd"><span class="section-number-4">3.0.3</span> Adductor machine</h4>
<div id="outline-container-orgae88c18" class="outline-4">
<h4 id="orgae88c18"><span class="section-number-4">3.0.3</span> Adductor machine</h4>
<div class="outline-text-4" id="text-3-0-3">
<p>
Attrezzo ideato per l'allenamento degli adduttori
</p>
</div>
</div>
<div id="outline-container-orgbb6c536" class="outline-4">
<h4 id="orgbb6c536"><span class="section-number-4">3.0.4</span> Abductor machine</h4>
<div id="outline-container-org87a068e" class="outline-4">
<h4 id="org87a068e"><span class="section-number-4">3.0.4</span> Abductor machine</h4>
<div class="outline-text-4" id="text-3-0-4">
<p>
Attrezzo ideato per l'allenamento degli abduttori
</p>
</div>
</div>
<div id="outline-container-org095c0d4" class="outline-4">
<h4 id="org095c0d4"><span class="section-number-4">3.0.5</span> Calf machine</h4>
<div id="outline-container-org6480393" class="outline-4">
<h4 id="org6480393"><span class="section-number-4">3.0.5</span> Calf machine</h4>
<div class="outline-text-4" id="text-3-0-5">
<p>
La calf machine è una macchina creata per l'allenamento dei polpacci,
@ -406,30 +408,35 @@ piedi ed una per eseguire il calf da seduto
</p>
</div>
</div>
<div id="outline-container-orgc78a92f" class="outline-4">
<h4 id="orgc78a92f"><span class="section-number-4">3.0.6</span> Hiptrac</h4>
<div id="outline-container-org18f987a" class="outline-4">
<h4 id="org18f987a"><span class="section-number-4">3.0.6</span> Hiptrac</h4>
</div>
</div>
<div id="outline-container-org39e9ba4" class="outline-2">
<h2 id="org39e9ba4"><span class="section-number-2">4</span> Generici</h2>
<div id="outline-container-org97d4a2c" class="outline-2">
<h2 id="org97d4a2c"><span class="section-number-2">4</span> Generici</h2>
<div class="outline-text-2" id="text-4">
</div>
<div id="outline-container-orgd1cbf41" class="outline-3">
<h3 id="orgd1cbf41"><span class="section-number-3">4.1</span> Panca per addominali</h3>
<div id="outline-container-orgc7a189c" class="outline-3">
<h3 id="orgc7a189c"><span class="section-number-3">4.1</span> Panca per addominali</h3>
</div>
<div id="outline-container-org92af703" class="outline-3">
<h3 id="org92af703"><span class="section-number-3">4.2</span> HyperExtension</h3>
<div id="outline-container-orgee66278" class="outline-3">
<h3 id="orgee66278"><span class="section-number-3">4.2</span> HyperExtension</h3>
</div>
<div id="outline-container-orga54f1ba" class="outline-3">
<h3 id="orga54f1ba"><span class="section-number-3">4.3</span> Tapis roulant</h3>
<div id="outline-container-org6926da1" class="outline-3">
<h3 id="org6926da1"><span class="section-number-3">4.3</span> Tapis roulant</h3>
</div>
</div>
<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>
<div id="outline-container-org17afec7" class="outline-2">
<h2 id="org17afec7"><span class="section-number-2">5</span> <span class="todo TODO">TODO</span> cavi</h2>
<div class="outline-text-2" id="text-5">
<p>
<a href="https://workoutlabs.com/exercise-guide/standing-cable-fly-press/">https://workoutlabs.com/exercise-guide/standing-cable-fly-press/</a>
</p>
</div>
</div>
<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>
<div id="outline-container-orga1988f1" class="outline-2">
<h2 id="orga1988f1"><span class="section-number-2">6</span> <span class="todo TODO">TODO</span> Parte sotto workout</h2>
<div class="outline-text-2" id="text-6">
<ul class="org-ul">
<li>Squat (meglio inclinata che 180?)</li>
@ -441,24 +448,110 @@ piedi ed una per eseguire il calf da seduto
</ul>
</div>
</div>
<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>
<div id="outline-container-org396163a" class="outline-2">
<h2 id="org396163a"><span class="section-number-2">7</span> <span class="todo TODO">TODO</span> Lista workout parte superiore</h2>
<div class="outline-text-2" id="text-7">
<ul class="org-ul">
<li>bilanciere</li>
<li>bilanciere o chest press o seated chest press</li>
<li>Diverging seated row 23-27</li>
<li>Shoulder press 20-25</li>
<li>Lateral raise 27</li>
<li>pectoral</li>
<li>rear delt Machine</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>
<li>abdominal machine 36</li>
<li>panca addominali</li>
</ul>
<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">&#xa0;</td>
</tr>
<tr>
<td class="org-left">standing cable crossover press</td>
<td class="org-left">&#xa0;</td>
</tr>
<tr>
<td class="org-left">Lat Machine (alterna wide e close)</td>
<td class="org-left">&#xa0;</td>
</tr>
<tr>
<td class="org-left">Shoulder Press</td>
<td class="org-left">&#xa0;</td>
</tr>
<tr>
<td class="org-left">Lateral raise</td>
<td class="org-left">&#xa0;</td>
</tr>
<tr>
<td class="org-left">Lying triceps extension</td>
<td class="org-left">&#xa0;</td>
</tr>
<tr>
<td class="org-left">Close Grip Dumbbell</td>
<td class="org-left">&#xa0;</td>
</tr>
<tr>
<td class="org-left">Dumbbell bench rows</td>
<td class="org-left">&#xa0;</td>
</tr>
<tr>
<td class="org-left">Hammer curl</td>
<td class="org-left">&#xa0;</td>
</tr>
</tbody>
<tbody>
<tr>
<td class="org-left">hiptrac</td>
<td class="org-left">&#xa0;</td>
</tr>
<tr>
<td class="org-left">squat</td>
<td class="org-left">&#xa0;</td>
</tr>
</tbody>
</table>
</div>
<div id="outline-container-org18498c8" class="outline-3">
<h3 id="org18498c8"><span class="section-number-3">7.1</span> PROVA</h3>
<div class="outline-text-3" id="text-7-1">
<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 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">
</div>
<div id="outline-container-org0b709f1" class="outline-3">
<h3 id="org0b709f1"><span class="section-number-3">7.2</span> Immagini TODO</h3>
<div class="outline-text-3" id="text-7-2">
<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" />
@ -467,8 +560,8 @@ piedi ed una per eseguire il calf da seduto
</div>
</div>
<div id="outline-container-org91505ed" class="outline-2">
<h2 id="org91505ed"><span class="section-number-2">8</span> Pesi</h2>
<div id="outline-container-orgba6ed8d" class="outline-2">
<h2 id="orgba6ed8d"><span class="section-number-2">8</span> Pesi</h2>
<div class="outline-text-2" id="text-8">
<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
@ -494,6 +587,11 @@ piedi ed una per eseguire il calf da seduto
<td class="org-left">Pectoral</td>
<td class="org-right">25</td>
</tr>
<tr>
<td class="org-left">rear delt</td>
<td class="org-right">32</td>
</tr>
</tbody>
</table>
@ -535,14 +633,24 @@ piedi ed una per eseguire il calf da seduto
</table>
</div>
</div>
<div id="outline-container-org7714bd5" class="outline-2">
<h2 id="org7714bd5"><span class="section-number-2">9</span> TODO</h2>
<div id="outline-container-org1d1b088" class="outline-2">
<h2 id="org1d1b088"><span class="section-number-2">9</span> TODO</h2>
<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>
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<h2 id="orgef7dadb"><span class="section-number-2">10</span> <span class="todo TODO">TODO</span> riorganizza</h2>
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<ul class="org-ul">
<li>gruppo muscolare</li>
<li>tirata o presa</li>
<li>macchine, cavi, pesi</li>
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<p class="author">Author: user</p>