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Francesco Mecca 2022-01-23 10:57:47 +00:00
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@ -66,15 +66,19 @@ piedi ed una per eseguire il calf da seduto
- polpacci bilanciere - polpacci bilanciere
- esercizio schiena (back extension) - esercizio schiena (back extension)
* TODO Lista workout parte superiore * TODO Lista workout parte superiore
- bilanciere in panca piana - bilanciere
- lat machine - Diverging seated row 23-27
- Pectoral machine - Shoulder press 20-25
- inverso pectoral machine - Lateral raise 27
- Rowing machine - Lying tricep extensions + Close grip Dumbbel press (superserie)
- sollevamenti laterali - Rowing panca pesi 8
- french press + hammer curl (superserie) - Hammer curl 8
- se te la senti back extension (per gusto) - Lateral 8 mmm
- addominali su panca declinata: collo non deve sforzarsi, mantieni doppio mento - Back extension (why not)
** Immagini TODO
[[./files/workout/close-grip-dumbbell.gif]]
[[./files/workout/lying-triceps-extension.gif]]
* Pesi * Pesi
| Macchine | Peso (kg) | | Macchine | Peso (kg) |
|------------+-----------| |------------+-----------|
@ -83,8 +87,9 @@ piedi ed una per eseguire il calf da seduto
| Sollevamenti con manubri | Peso (kg) | | Sollevamenti con manubri | Peso (kg) |
|--------------------------+-----------| |--------------------------+-----------|
| Laterali | 5 | | Laterali | 8 |
| Frontali | 4 | | Frontali | 8 |
| | | | tricep extensions | 8 |
| close grip | 8 |
* TODO * TODO
buone immagini: https://trasformami.com/6-esercizi-top-per-i-bicipiti-con-manubri-per-braccia-dacciaio/ buone immagini: https://trasformami.com/6-esercizi-top-per-i-bicipiti-con-manubri-per-braccia-dacciaio/

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@ -3,7 +3,7 @@
"http://www.w3.org/TR/xhtml1/DTD/xhtml1-strict.dtd"> "http://www.w3.org/TR/xhtml1/DTD/xhtml1-strict.dtd">
<html xmlns="http://www.w3.org/1999/xhtml" lang="en" xml:lang="en"> <html xmlns="http://www.w3.org/1999/xhtml" lang="en" xml:lang="en">
<head> <head>
<!-- 2022-01-21 Fri 23:39 --> <!-- 2022-01-23 Sun 10:57 -->
<meta http-equiv="Content-Type" content="text/html;charset=utf-8" /> <meta http-equiv="Content-Type" content="text/html;charset=utf-8" />
<meta name="viewport" content="width=device-width, initial-scale=1" /> <meta name="viewport" content="width=device-width, initial-scale=1" />
<title>&lrm;</title> <title>&lrm;</title>
@ -222,67 +222,71 @@
<h2>Table of Contents</h2> <h2>Table of Contents</h2>
<div id="text-table-of-contents"> <div id="text-table-of-contents">
<ul> <ul>
<li><a href="#org7c4d9ce">1. Riscaldamento</a></li> <li><a href="#org059e5d9">1. Riscaldamento</a></li>
<li><a href="#org5f45aad">2. Parte superiore</a> <li><a href="#org1f439f2">2. Parte superiore</a>
<ul> <ul>
<li><a href="#org88d5817">2.1. Dorsali</a> <li><a href="#org1f25b27">2.1. Dorsali</a>
<ul> <ul>
<li><a href="#orgd5db82e">2.1.1. Lat Machine</a></li> <li><a href="#org422ad32">2.1.1. Lat Machine</a></li>
<li><a href="#orgc069744">2.1.2. Pulley</a></li> <li><a href="#org0a13da0">2.1.2. Pulley</a></li>
</ul> </ul>
</li> </li>
<li><a href="#orga431a89">2.2. Pettorali</a></li> <li><a href="#org6e445e9">2.2. Pettorali</a></li>
<li><a href="#org8b945f5">2.3. Manubri</a> <li><a href="#org8ce8a60">2.3. Manubri</a>
<ul> <ul>
<li><a href="#orgd5ee7f1">2.3.1. Pectoral machine</a></li> <li><a href="#org277c9c6">2.3.1. Pectoral machine</a></li>
<li><a href="#orgc6f4804">2.3.2. Chest press</a></li> <li><a href="#orgcfa21e7">2.3.2. Chest press</a></li>
<li><a href="#orge0afebb">2.3.3. Shouder press</a></li> <li><a href="#orgfcb5c66">2.3.3. Shouder press</a></li>
</ul> </ul>
</li> </li>
</ul> </ul>
</li> </li>
<li><a href="#org759e2e6">3. Parte inferiore</a> <li><a href="#org90986ed">3. Parte inferiore</a>
<ul> <ul>
<li> <li>
<ul> <ul>
<li><a href="#orgc1bc05d">3.0.1. Leg extension</a></li> <li><a href="#orgdba156b">3.0.1. Leg extension</a></li>
<li><a href="#org9ff8988">3.0.2. Leg curl</a></li> <li><a href="#org6f15ae6">3.0.2. Leg curl</a></li>
<li><a href="#org8cf9fe5">3.0.3. Adductor machine</a></li> <li><a href="#orgc1eb4cd">3.0.3. Adductor machine</a></li>
<li><a href="#org74c6c76">3.0.4. Abductor machine</a></li> <li><a href="#orgbb6c536">3.0.4. Abductor machine</a></li>
<li><a href="#org0283c49">3.0.5. Calf machine</a></li> <li><a href="#org095c0d4">3.0.5. Calf machine</a></li>
<li><a href="#orgb62a314">3.0.6. Hiptrac</a></li> <li><a href="#orgc78a92f">3.0.6. Hiptrac</a></li>
</ul> </ul>
</li> </li>
</ul> </ul>
</li> </li>
<li><a href="#org4bfee58">4. Generici</a> <li><a href="#org39e9ba4">4. Generici</a>
<ul> <ul>
<li><a href="#org4e67dad">4.1. Panca per addominali</a></li> <li><a href="#orgd1cbf41">4.1. Panca per addominali</a></li>
<li><a href="#org63172cd">4.2. HyperExtension</a></li> <li><a href="#org92af703">4.2. HyperExtension</a></li>
<li><a href="#org75cf1e1">4.3. Tapis roulant</a></li> <li><a href="#orga54f1ba">4.3. Tapis roulant</a></li>
</ul> </ul>
</li> </li>
<li><a href="#org5070618">5. <span class="todo TODO">TODO</span> cavi</a></li> <li><a href="#org88688d3">5. <span class="todo TODO">TODO</span> cavi</a></li>
<li><a href="#orgaa02b65">6. <span class="todo TODO">TODO</span> Parte sotto workout</a></li> <li><a href="#org56cb4e2">6. <span class="todo TODO">TODO</span> Parte sotto workout</a></li>
<li><a href="#org0b4fe0e">7. <span class="todo TODO">TODO</span> Lista workout parte superiore</a></li> <li><a href="#org2d9b60b">7. <span class="todo TODO">TODO</span> Lista workout parte superiore</a>
<li><a href="#org8e33f23">8. Pesi</a></li> <ul>
<li><a href="#org3727f58">9. TODO</a></li> <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>
</ul> </ul>
</div> </div>
</div> </div>
<div id="outline-container-org7c4d9ce" class="outline-2"> <div id="outline-container-org059e5d9" class="outline-2">
<h2 id="org7c4d9ce"><span class="section-number-2">1</span> Riscaldamento</h2> <h2 id="org059e5d9"><span class="section-number-2">1</span> Riscaldamento</h2>
</div> </div>
<div id="outline-container-org5f45aad" class="outline-2"> <div id="outline-container-org1f439f2" class="outline-2">
<h2 id="org5f45aad"><span class="section-number-2">2</span> Parte superiore</h2> <h2 id="org1f439f2"><span class="section-number-2">2</span> Parte superiore</h2>
<div class="outline-text-2" id="text-2"> <div class="outline-text-2" id="text-2">
</div> </div>
<div id="outline-container-org88d5817" class="outline-3"> <div id="outline-container-org1f25b27" class="outline-3">
<h3 id="org88d5817"><span class="section-number-3">2.1</span> Dorsali</h3> <h3 id="org1f25b27"><span class="section-number-3">2.1</span> Dorsali</h3>
<div class="outline-text-3" id="text-2-1"> <div class="outline-text-3" id="text-2-1">
</div> </div>
<div id="outline-container-orgd5db82e" class="outline-4"> <div id="outline-container-org422ad32" class="outline-4">
<h4 id="orgd5db82e"><span class="section-number-4">2.1.1</span> Lat Machine</h4> <h4 id="org422ad32"><span class="section-number-4">2.1.1</span> Lat Machine</h4>
<div class="outline-text-4" id="text-2-1-1"> <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
@ -296,8 +300,8 @@ lo sguardo fisso sulla posizione iniziale del gancio.</li>
</ul> </ul>
</div> </div>
</div> </div>
<div id="outline-container-orgc069744" class="outline-4"> <div id="outline-container-org0a13da0" class="outline-4">
<h4 id="orgc069744"><span class="section-number-4">2.1.2</span> Pulley</h4> <h4 id="org0a13da0"><span class="section-number-4">2.1.2</span> Pulley</h4>
<div class="outline-text-4" id="text-2-1-2"> <div class="outline-text-4" id="text-2-1-2">
<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
@ -306,11 +310,11 @@ ideali per l'allenamento dei dorsali
</div> </div>
</div> </div>
</div> </div>
<div id="outline-container-orga431a89" class="outline-3"> <div id="outline-container-org6e445e9" class="outline-3">
<h3 id="orga431a89"><span class="section-number-3">2.2</span> Pettorali</h3> <h3 id="org6e445e9"><span class="section-number-3">2.2</span> Pettorali</h3>
</div> </div>
<div id="outline-container-org8b945f5" class="outline-3"> <div id="outline-container-org8ce8a60" class="outline-3">
<h3 id="org8b945f5"><span class="section-number-3">2.3</span> Manubri</h3> <h3 id="org8ce8a60"><span class="section-number-3">2.3</span> Manubri</h3>
<div class="outline-text-3" id="text-2-3"> <div class="outline-text-3" id="text-2-3">
<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>
@ -330,8 +334,8 @@ 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-orgd5ee7f1" class="outline-4"> <div id="outline-container-org277c9c6" class="outline-4">
<h4 id="orgd5ee7f1"><span class="section-number-4">2.3.1</span> Pectoral machine</h4> <h4 id="org277c9c6"><span class="section-number-4">2.3.1</span> Pectoral machine</h4>
<div class="outline-text-4" id="text-2-3-1"> <div class="outline-text-4" id="text-2-3-1">
<p> <p>
La pectoral machine è un macchinario ideato per l'allenamento dei La pectoral machine è un macchinario ideato per l'allenamento dei
@ -340,8 +344,8 @@ panca, verrà coinvolta anche la parte anteriore del deltoide
</p> </p>
</div> </div>
</div> </div>
<div id="outline-container-orgc6f4804" class="outline-4"> <div id="outline-container-orgcfa21e7" class="outline-4">
<h4 id="orgc6f4804"><span class="section-number-4">2.3.2</span> Chest press</h4> <h4 id="orgcfa21e7"><span class="section-number-4">2.3.2</span> Chest press</h4>
<div class="outline-text-4" id="text-2-3-2"> <div class="outline-text-4" id="text-2-3-2">
<p> <p>
Macchina dedicata all'allenamento dei pettorali e tricipiti, il Macchina dedicata all'allenamento dei pettorali e tricipiti, il
@ -349,17 +353,17 @@ movimento replica l'esercizio della panca piana
</p> </p>
</div> </div>
</div> </div>
<div id="outline-container-orge0afebb" class="outline-4"> <div id="outline-container-orgfcb5c66" class="outline-4">
<h4 id="orge0afebb"><span class="section-number-4">2.3.3</span> Shouder press</h4> <h4 id="orgfcb5c66"><span class="section-number-4">2.3.3</span> Shouder press</h4>
</div> </div>
</div> </div>
</div> </div>
<div id="outline-container-org759e2e6" class="outline-2"> <div id="outline-container-org90986ed" class="outline-2">
<h2 id="org759e2e6"><span class="section-number-2">3</span> Parte inferiore</h2> <h2 id="org90986ed"><span class="section-number-2">3</span> Parte inferiore</h2>
<div class="outline-text-2" id="text-3"> <div class="outline-text-2" id="text-3">
</div> </div>
<div id="outline-container-orgc1bc05d" class="outline-4"> <div id="outline-container-orgdba156b" class="outline-4">
<h4 id="orgc1bc05d"><span class="section-number-4">3.0.1</span> Leg extension</h4> <h4 id="orgdba156b"><span class="section-number-4">3.0.1</span> Leg extension</h4>
<div class="outline-text-4" id="text-3-0-1"> <div class="outline-text-4" id="text-3-0-1">
<p> <p>
La leg extension è un attrezzo creato per l'allenamento dei La leg extension è un attrezzo creato per l'allenamento dei
@ -367,8 +371,8 @@ quadricipiti
</p> </p>
</div> </div>
</div> </div>
<div id="outline-container-org9ff8988" class="outline-4"> <div id="outline-container-org6f15ae6" class="outline-4">
<h4 id="org9ff8988"><span class="section-number-4">3.0.2</span> Leg curl</h4> <h4 id="org6f15ae6"><span class="section-number-4">3.0.2</span> Leg curl</h4>
<div class="outline-text-4" id="text-3-0-2"> <div class="outline-text-4" id="text-3-0-2">
<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
@ -376,24 +380,24 @@ movimento verranno coinvolti in parte anche i glutei
</p> </p>
</div> </div>
</div> </div>
<div id="outline-container-org8cf9fe5" class="outline-4"> <div id="outline-container-orgc1eb4cd" class="outline-4">
<h4 id="org8cf9fe5"><span class="section-number-4">3.0.3</span> Adductor machine</h4> <h4 id="orgc1eb4cd"><span class="section-number-4">3.0.3</span> Adductor machine</h4>
<div class="outline-text-4" id="text-3-0-3"> <div class="outline-text-4" id="text-3-0-3">
<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-org74c6c76" class="outline-4"> <div id="outline-container-orgbb6c536" class="outline-4">
<h4 id="org74c6c76"><span class="section-number-4">3.0.4</span> Abductor machine</h4> <h4 id="orgbb6c536"><span class="section-number-4">3.0.4</span> Abductor machine</h4>
<div class="outline-text-4" id="text-3-0-4"> <div class="outline-text-4" id="text-3-0-4">
<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-org0283c49" class="outline-4"> <div id="outline-container-org095c0d4" class="outline-4">
<h4 id="org0283c49"><span class="section-number-4">3.0.5</span> Calf machine</h4> <h4 id="org095c0d4"><span class="section-number-4">3.0.5</span> Calf machine</h4>
<div class="outline-text-4" id="text-3-0-5"> <div class="outline-text-4" id="text-3-0-5">
<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,
@ -402,30 +406,30 @@ piedi ed una per eseguire il calf da seduto
</p> </p>
</div> </div>
</div> </div>
<div id="outline-container-orgb62a314" class="outline-4"> <div id="outline-container-orgc78a92f" class="outline-4">
<h4 id="orgb62a314"><span class="section-number-4">3.0.6</span> Hiptrac</h4> <h4 id="orgc78a92f"><span class="section-number-4">3.0.6</span> Hiptrac</h4>
</div> </div>
</div> </div>
<div id="outline-container-org4bfee58" class="outline-2"> <div id="outline-container-org39e9ba4" class="outline-2">
<h2 id="org4bfee58"><span class="section-number-2">4</span> Generici</h2> <h2 id="org39e9ba4"><span class="section-number-2">4</span> Generici</h2>
<div class="outline-text-2" id="text-4"> <div class="outline-text-2" id="text-4">
</div> </div>
<div id="outline-container-org4e67dad" class="outline-3"> <div id="outline-container-orgd1cbf41" class="outline-3">
<h3 id="org4e67dad"><span class="section-number-3">4.1</span> Panca per addominali</h3> <h3 id="orgd1cbf41"><span class="section-number-3">4.1</span> Panca per addominali</h3>
</div> </div>
<div id="outline-container-org63172cd" class="outline-3"> <div id="outline-container-org92af703" class="outline-3">
<h3 id="org63172cd"><span class="section-number-3">4.2</span> HyperExtension</h3> <h3 id="org92af703"><span class="section-number-3">4.2</span> HyperExtension</h3>
</div> </div>
<div id="outline-container-org75cf1e1" class="outline-3"> <div id="outline-container-orga54f1ba" class="outline-3">
<h3 id="org75cf1e1"><span class="section-number-3">4.3</span> Tapis roulant</h3> <h3 id="orga54f1ba"><span class="section-number-3">4.3</span> Tapis roulant</h3>
</div> </div>
</div> </div>
<div id="outline-container-org5070618" class="outline-2"> <div id="outline-container-org88688d3" class="outline-2">
<h2 id="org5070618"><span class="section-number-2">5</span> <span class="todo TODO">TODO</span> cavi</h2> <h2 id="org88688d3"><span class="section-number-2">5</span> <span class="todo TODO">TODO</span> cavi</h2>
</div> </div>
<div id="outline-container-orgaa02b65" class="outline-2"> <div id="outline-container-org56cb4e2" class="outline-2">
<h2 id="orgaa02b65"><span class="section-number-2">6</span> <span class="todo TODO">TODO</span> Parte sotto workout</h2> <h2 id="org56cb4e2"><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"> <div class="outline-text-2" id="text-6">
<ul class="org-ul"> <ul class="org-ul">
<li>Squat (meglio inclinata che 180?)</li> <li>Squat (meglio inclinata che 180?)</li>
@ -437,24 +441,34 @@ piedi ed una per eseguire il calf da seduto
</ul> </ul>
</div> </div>
</div> </div>
<div id="outline-container-org0b4fe0e" class="outline-2"> <div id="outline-container-org2d9b60b" class="outline-2">
<h2 id="org0b4fe0e"><span class="section-number-2">7</span> <span class="todo TODO">TODO</span> Lista workout parte superiore</h2> <h2 id="org2d9b60b"><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"> <div class="outline-text-2" id="text-7">
<ul class="org-ul"> <ul class="org-ul">
<li>bilanciere in panca piana</li> <li>bilanciere</li>
<li>lat machine</li> <li>Diverging seated row 23-27</li>
<li>Pectoral machine</li> <li>Shoulder press 20-25</li>
<li>inverso pectoral machine</li> <li>Lateral raise 27</li>
<li>Rowing machine</li> <li>Lying tricep extensions + Close grip Dumbbel press (superserie)</li>
<li>sollevamenti laterali</li> <li>Rowing panca pesi 8</li>
<li>french press + hammer curl (superserie)</li> <li>Hammer curl 8</li>
<li>se te la senti back extension (per gusto)</li> <li>Lateral 8 mmm</li>
<li>addominali su panca declinata: collo non deve sforzarsi, mantieni doppio mento</li> <li>Back extension (why not)</li>
</ul> </ul>
</div> </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">
<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> </div>
<div id="outline-container-org8e33f23" class="outline-2"> </div>
<h2 id="org8e33f23"><span class="section-number-2">8</span> Pesi</h2> </div>
<div id="outline-container-org91505ed" class="outline-2">
<h2 id="org91505ed"><span class="section-number-2">8</span> Pesi</h2>
<div class="outline-text-2" id="text-8"> <div class="outline-text-2" id="text-8">
<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides"> <table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
@ -500,24 +514,29 @@ piedi ed una per eseguire il calf da seduto
<tbody> <tbody>
<tr> <tr>
<td class="org-left">Laterali</td> <td class="org-left">Laterali</td>
<td class="org-right">5</td> <td class="org-right">8</td>
</tr> </tr>
<tr> <tr>
<td class="org-left">Frontali</td> <td class="org-left">Frontali</td>
<td class="org-right">4</td> <td class="org-right">8</td>
</tr> </tr>
<tr> <tr>
<td class="org-left">&#xa0;</td> <td class="org-left">tricep extensions</td>
<td class="org-right">&#xa0;</td> <td class="org-right">8</td>
</tr>
<tr>
<td class="org-left">close grip</td>
<td class="org-right">8</td>
</tr> </tr>
</tbody> </tbody>
</table> </table>
</div> </div>
</div> </div>
<div id="outline-container-org3727f58" class="outline-2"> <div id="outline-container-org7714bd5" class="outline-2">
<h2 id="org3727f58"><span class="section-number-2">9</span> TODO</h2> <h2 id="org7714bd5"><span class="section-number-2">9</span> TODO</h2>
<div class="outline-text-2" id="text-9"> <div class="outline-text-2" id="text-9">
<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>