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#+AUTHOR: bparodi
#+TITLE: Lezzi anche in palestra
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* Riscaldamento * Riscaldamento
* Parte superiore * Parte superiore
** Dorsali ** Dorsali

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</head> </head>
<body> <body>
<div id="content"> <div id="content">
<div id="table-of-contents"> <h1 class="title">Lezzi anche in palestra</h1>
<h2>Table of Contents</h2> <div id="outline-container-org54baab3" class="outline-2">
<div id="text-table-of-contents"> <h2 id="org54baab3">Riscaldamento</h2>
<ul>
<li><a href="#org059e5fc">1. Riscaldamento</a></li>
<li><a href="#orgaae0d19">2. Parte superiore</a>
<ul>
<li><a href="#orgf664866">2.1. Dorsali</a>
<ul>
<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="#orgbb7055c">2.2. Pettorali</a></li>
<li><a href="#org4ab42fb">2.3. Manubri</a>
<ul>
<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="#org522a698">3. Parte inferiore</a>
<ul>
<li>
<ul>
<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="#org97d4a2c">4. Generici</a>
<ul>
<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="#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="#org18498c8">7.1. PROVA</a></li>
<li><a href="#org0b709f1">7.2. Immagini TODO</a></li>
</ul>
</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-org6c48886" class="outline-2">
<h2 id="org6c48886">Parte superiore</h2>
<div class="outline-text-2" id="text-org6c48886">
</div> </div>
<div id="outline-container-org059e5fc" class="outline-2"> <div id="outline-container-orgd611fdf" class="outline-3">
<h2 id="org059e5fc"><span class="section-number-2">1</span> Riscaldamento</h2> <h3 id="orgd611fdf">Dorsali</h3>
<div class="outline-text-3" id="text-orgd611fdf">
</div> </div>
<div id="outline-container-orgaae0d19" class="outline-2"> <div id="outline-container-org24d3279" class="outline-4">
<h2 id="orgaae0d19"><span class="section-number-2">2</span> Parte superiore</h2> <h4 id="org24d3279">Lat Machine</h4>
<div class="outline-text-2" id="text-2"> <div class="outline-text-4" id="text-org24d3279">
</div>
<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-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> <p>
La lat machine è un attrezzo da palestra ideato per allenare La lat machine è un attrezzo da palestra ideato per allenare
principalmente i dorsali, nel movimento verranno coinvolti anche i principalmente i dorsali, nel movimento verranno coinvolti anche i
@ -302,9 +40,9 @@ lo sguardo fisso sulla posizione iniziale del gancio.</li>
</ul> </ul>
</div> </div>
</div> </div>
<div id="outline-container-orgc6960f9" class="outline-4"> <div id="outline-container-orgc2d978d" class="outline-4">
<h4 id="orgc6960f9"><span class="section-number-4">2.1.2</span> Pulley</h4> <h4 id="orgc2d978d">Pulley</h4>
<div class="outline-text-4" id="text-2-1-2"> <div class="outline-text-4" id="text-orgc2d978d">
<p> <p>
Il pulley è un attrezzo che permette l'esecuzione di alcuni esercizi Il pulley è un attrezzo che permette l'esecuzione di alcuni esercizi
ideali per l'allenamento dei dorsali ideali per l'allenamento dei dorsali
@ -312,12 +50,12 @@ ideali per l'allenamento dei dorsali
</div> </div>
</div> </div>
</div> </div>
<div id="outline-container-orgbb7055c" class="outline-3"> <div id="outline-container-orga995ec0" class="outline-3">
<h3 id="orgbb7055c"><span class="section-number-3">2.2</span> Pettorali</h3> <h3 id="orga995ec0">Pettorali</h3>
</div> </div>
<div id="outline-container-org4ab42fb" class="outline-3"> <div id="outline-container-orgb99e5d9" class="outline-3">
<h3 id="org4ab42fb"><span class="section-number-3">2.3</span> Manubri</h3> <h3 id="orgb99e5d9">Manubri</h3>
<div class="outline-text-3" id="text-2-3"> <div class="outline-text-3" id="text-orgb99e5d9">
<ul class="org-ul"> <ul class="org-ul">
<li>distensioni del braccio sopra la testa (tricipiti)</li> <li>distensioni del braccio sopra la testa (tricipiti)</li>
<li>french press <li>french press
@ -336,9 +74,9 @@ al pavimento, abbassatele lentamente e ripetet</li>
<li>chest supported rows</li> <li>chest supported rows</li>
</ul> </ul>
</div> </div>
<div id="outline-container-orga90f440" class="outline-4"> <div id="outline-container-org115b5b7" class="outline-4">
<h4 id="orga90f440"><span class="section-number-4">2.3.1</span> Pectoral machine</h4> <h4 id="org115b5b7">Pectoral machine</h4>
<div class="outline-text-4" id="text-2-3-1"> <div class="outline-text-4" id="text-org115b5b7">
<p> <p>
La pectoral machine è un macchinario ideato per l'allenamento dei La pectoral machine è un macchinario ideato per l'allenamento dei
pettorali, nel movimento, che rispecchia l'esercizio delle croci su pettorali, nel movimento, che rispecchia l'esercizio delle croci su
@ -346,61 +84,61 @@ panca, verrà coinvolta anche la parte anteriore del deltoide
</p> </p>
</div> </div>
</div> </div>
<div id="outline-container-orgf6f51ea" class="outline-4"> <div id="outline-container-org67129a1" class="outline-4">
<h4 id="orgf6f51ea"><span class="section-number-4">2.3.2</span> Chest press</h4> <h4 id="org67129a1">Chest press</h4>
<div class="outline-text-4" id="text-2-3-2"> <div class="outline-text-4" id="text-org67129a1">
<p> <p>
Macchina dedicata all'allenamento dei pettorali e tricipiti, il Macchina dedicata all'allenamento dei pettorali e tricipiti, il
movimento replica l'esercizio della panca piana movimento replica l'esercizio della panca piana
</p> </p>
</div> </div>
</div> </div>
<div id="outline-container-org94d92f9" class="outline-4"> <div id="outline-container-orga4a557d" class="outline-4">
<h4 id="org94d92f9"><span class="section-number-4">2.3.3</span> Shouder press</h4> <h4 id="orga4a557d">Shouder press</h4>
</div> </div>
</div> </div>
</div> </div>
<div id="outline-container-org522a698" class="outline-2"> <div id="outline-container-org6448f5c" class="outline-2">
<h2 id="org522a698"><span class="section-number-2">3</span> Parte inferiore</h2> <h2 id="org6448f5c">Parte inferiore</h2>
<div class="outline-text-2" id="text-3"> <div class="outline-text-2" id="text-org6448f5c">
</div> </div>
<div id="outline-container-org8d75f04" class="outline-4"> <div id="outline-container-orgdeb449f" class="outline-4">
<h4 id="org8d75f04"><span class="section-number-4">3.0.1</span> Leg extension</h4> <h4 id="orgdeb449f">Leg extension</h4>
<div class="outline-text-4" id="text-3-0-1"> <div class="outline-text-4" id="text-orgdeb449f">
<p> <p>
La leg extension è un attrezzo creato per l'allenamento dei La leg extension è un attrezzo creato per l'allenamento dei
quadricipiti quadricipiti
</p> </p>
</div> </div>
</div> </div>
<div id="outline-container-orgc2070f9" class="outline-4"> <div id="outline-container-orgbedc16b" class="outline-4">
<h4 id="orgc2070f9"><span class="section-number-4">3.0.2</span> Leg curl</h4> <h4 id="orgbedc16b">Leg curl</h4>
<div class="outline-text-4" id="text-3-0-2"> <div class="outline-text-4" id="text-orgbedc16b">
<p> <p>
Il leg curl è un attrezzo ideato per allenare i bicipiti femorali, nel Il leg curl è un attrezzo ideato per allenare i bicipiti femorali, nel
movimento verranno coinvolti in parte anche i glutei movimento verranno coinvolti in parte anche i glutei
</p> </p>
</div> </div>
</div> </div>
<div id="outline-container-orgae88c18" class="outline-4"> <div id="outline-container-org1845aab" class="outline-4">
<h4 id="orgae88c18"><span class="section-number-4">3.0.3</span> Adductor machine</h4> <h4 id="org1845aab">Adductor machine</h4>
<div class="outline-text-4" id="text-3-0-3"> <div class="outline-text-4" id="text-org1845aab">
<p> <p>
Attrezzo ideato per l'allenamento degli adduttori Attrezzo ideato per l'allenamento degli adduttori
</p> </p>
</div> </div>
</div> </div>
<div id="outline-container-org87a068e" class="outline-4"> <div id="outline-container-orgd88dab1" class="outline-4">
<h4 id="org87a068e"><span class="section-number-4">3.0.4</span> Abductor machine</h4> <h4 id="orgd88dab1">Abductor machine</h4>
<div class="outline-text-4" id="text-3-0-4"> <div class="outline-text-4" id="text-orgd88dab1">
<p> <p>
Attrezzo ideato per l'allenamento degli abduttori Attrezzo ideato per l'allenamento degli abduttori
</p> </p>
</div> </div>
</div> </div>
<div id="outline-container-org6480393" class="outline-4"> <div id="outline-container-org21e118b" class="outline-4">
<h4 id="org6480393"><span class="section-number-4">3.0.5</span> Calf machine</h4> <h4 id="org21e118b">Calf machine</h4>
<div class="outline-text-4" id="text-3-0-5"> <div class="outline-text-4" id="text-org21e118b">
<p> <p>
La calf machine è una macchina creata per l'allenamento dei polpacci, La calf machine è una macchina creata per l'allenamento dei polpacci,
si trova solitamente in due versioni, una per eseguire il calf in si trova solitamente in due versioni, una per eseguire il calf in
@ -408,36 +146,36 @@ piedi ed una per eseguire il calf da seduto
</p> </p>
</div> </div>
</div> </div>
<div id="outline-container-org18f987a" class="outline-4"> <div id="outline-container-orgd7f3201" class="outline-4">
<h4 id="org18f987a"><span class="section-number-4">3.0.6</span> Hiptrac</h4> <h4 id="orgd7f3201">Hiptrac</h4>
</div> </div>
</div> </div>
<div id="outline-container-org97d4a2c" class="outline-2"> <div id="outline-container-org05c164c" class="outline-2">
<h2 id="org97d4a2c"><span class="section-number-2">4</span> Generici</h2> <h2 id="org05c164c">Generici</h2>
<div class="outline-text-2" id="text-4"> <div class="outline-text-2" id="text-org05c164c">
</div> </div>
<div id="outline-container-orgc7a189c" class="outline-3"> <div id="outline-container-org0e3446d" class="outline-3">
<h3 id="orgc7a189c"><span class="section-number-3">4.1</span> Panca per addominali</h3> <h3 id="org0e3446d">Panca per addominali</h3>
</div> </div>
<div id="outline-container-orgee66278" class="outline-3"> <div id="outline-container-orgdd49f40" class="outline-3">
<h3 id="orgee66278"><span class="section-number-3">4.2</span> HyperExtension</h3> <h3 id="orgdd49f40">HyperExtension</h3>
</div> </div>
<div id="outline-container-org6926da1" class="outline-3"> <div id="outline-container-orge6b5e17" class="outline-3">
<h3 id="org6926da1"><span class="section-number-3">4.3</span> Tapis roulant</h3> <h3 id="orge6b5e17">Tapis roulant</h3>
</div> </div>
</div> </div>
<div id="outline-container-org17afec7" class="outline-2"> <div id="outline-container-orga71148e" class="outline-2">
<h2 id="org17afec7"><span class="section-number-2">5</span> <span class="todo TODO">TODO</span> cavi</h2> <h2 id="orga71148e"><span class="todo TODO">TODO</span> cavi</h2>
<div class="outline-text-2" id="text-5"> <div class="outline-text-2" id="text-orga71148e">
<p> <p>
<a href="https://workoutlabs.com/exercise-guide/standing-cable-fly-press/">https://workoutlabs.com/exercise-guide/standing-cable-fly-press/</a> <a href="https://workoutlabs.com/exercise-guide/standing-cable-fly-press/">https://workoutlabs.com/exercise-guide/standing-cable-fly-press/</a>
</p> </p>
</div> </div>
</div> </div>
<div id="outline-container-orga1988f1" class="outline-2"> <div id="outline-container-org2d94b3b" class="outline-2">
<h2 id="orga1988f1"><span class="section-number-2">6</span> <span class="todo TODO">TODO</span> Parte sotto workout</h2> <h2 id="org2d94b3b"><span class="todo TODO">TODO</span> Parte sotto workout</h2>
<div class="outline-text-2" id="text-6"> <div class="outline-text-2" id="text-org2d94b3b">
<ul class="org-ul"> <ul class="org-ul">
<li>Squat (meglio inclinata che 180?)</li> <li>Squat (meglio inclinata che 180?)</li>
<li>hiptrac</li> <li>hiptrac</li>
@ -448,9 +186,9 @@ piedi ed una per eseguire il calf da seduto
</ul> </ul>
</div> </div>
</div> </div>
<div id="outline-container-org396163a" class="outline-2"> <div id="outline-container-org6e59f3f" class="outline-2">
<h2 id="org396163a"><span class="section-number-2">7</span> <span class="todo TODO">TODO</span> Lista workout parte superiore</h2> <h2 id="org6e59f3f"><span class="todo TODO">TODO</span> Lista workout parte superiore</h2>
<div class="outline-text-2" id="text-7"> <div class="outline-text-2" id="text-org6e59f3f">
<ul class="org-ul"> <ul class="org-ul">
<li>bilanciere o chest press o seated chest press</li> <li>bilanciere o chest press o seated chest press</li>
<li>Diverging seated row 23-27</li> <li>Diverging seated row 23-27</li>
@ -538,9 +276,9 @@ piedi ed una per eseguire il calf da seduto
</tbody> </tbody>
</table> </table>
</div> </div>
<div id="outline-container-org18498c8" class="outline-3"> <div id="outline-container-orgbf719a2" class="outline-3">
<h3 id="org18498c8"><span class="section-number-3">7.1</span> PROVA</h3> <h3 id="orgbf719a2">PROVA</h3>
<div class="outline-text-3" id="text-7-1"> <div class="outline-text-3" id="text-orgbf719a2">
<ul class="org-ul"> <ul class="org-ul">
<li>Assisted dip</li> <li>Assisted dip</li>
<li>chair leg knee hip raise <li>chair leg knee hip raise
@ -549,9 +287,9 @@ piedi ed una per eseguire il calf da seduto
</ul> </ul>
</div> </div>
</div> </div>
<div id="outline-container-org0b709f1" class="outline-3"> <div id="outline-container-orgd9d1891" class="outline-3">
<h3 id="org0b709f1"><span class="section-number-3">7.2</span> Immagini TODO</h3> <h3 id="orgd9d1891">Immagini TODO</h3>
<div class="outline-text-3" id="text-7-2"> <div class="outline-text-3" id="text-orgd9d1891">
<p> <p>
<img src="./files/workout/close-grip-dumbbell.gif" alt="close-grip-dumbbell.gif" /> <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" /> <img src="./files/workout/lying-triceps-extension.gif" alt="lying-triceps-extension.gif" />
@ -560,9 +298,9 @@ piedi ed una per eseguire il calf da seduto
</div> </div>
</div> </div>
<div id="outline-container-orgba6ed8d" class="outline-2"> <div id="outline-container-org1599f44" class="outline-2">
<h2 id="orgba6ed8d"><span class="section-number-2">8</span> Pesi</h2> <h2 id="org1599f44">Pesi</h2>
<div class="outline-text-2" id="text-8"> <div class="outline-text-2" id="text-org1599f44">
<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides"> <table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
@ -633,17 +371,17 @@ piedi ed una per eseguire il calf da seduto
</table> </table>
</div> </div>
</div> </div>
<div id="outline-container-org1d1b088" class="outline-2"> <div id="outline-container-orgfb33038" class="outline-2">
<h2 id="org1d1b088"><span class="section-number-2">9</span> TODO</h2> <h2 id="orgfb33038">TODO</h2>
<div class="outline-text-2" id="text-9"> <div class="outline-text-2" id="text-orgfb33038">
<p> <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> 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> </p>
</div> </div>
</div> </div>
<div id="outline-container-orgef7dadb" class="outline-2"> <div id="outline-container-orgb5ba2c9" class="outline-2">
<h2 id="orgef7dadb"><span class="section-number-2">10</span> <span class="todo TODO">TODO</span> riorganizza</h2> <h2 id="orgb5ba2c9"><span class="todo TODO">TODO</span> riorganizza</h2>
<div class="outline-text-2" id="text-10"> <div class="outline-text-2" id="text-orgb5ba2c9">
<ul class="org-ul"> <ul class="org-ul">
<li>gruppo muscolare</li> <li>gruppo muscolare</li>
<li>tirata o presa</li> <li>tirata o presa</li>
@ -653,7 +391,7 @@ buone immagini: <a href="https://trasformami.com/6-esercizi-top-per-i-bicipiti-c
</div> </div>
</div> </div>
<div id="postamble" class="status"> <div id="postamble" class="status">
<p class="author">Author: user</p> <p class="author">Author: bparodi</p>
</div> </div>
</body> </body>
</html> </html>