more workout

This commit is contained in:
Francesco Mecca 2022-03-08 22:58:45 +00:00
parent adb18d0ffa
commit 78c2cde0f3
2 changed files with 254 additions and 284 deletions

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@ -5,6 +5,10 @@
#+HTML_HEAD: <style>
#+HTML_HEAD: img{width:400px;height:400px;object-fit: cover;}
#+HTML_HEAD: </style>
#+HTML_HEAD: <script type="text/javascript">
#+HTML_HEAD: function show(idname) { var images = document.querySelectorAll("img#"+idname);
#+HTML_HEAD: for(var i = 0; i < images.length; i++) { images[i].src = images[i].getAttribute('data-src');}}
#+HTML_HEAD: </script>
* Programma
| X | Lunedì | Martedì | Mercoledì | Giovedì | Venerdì |
|------------------+--------+---------+-----------+---------+---------|
@ -195,7 +199,7 @@ delle panche che hanno il poggia piedi per aria.
Le scapole vanno avvicinate tra loro e le spalle vanno abbassate. In
questo modo si diverrà più compatti e le spalle saranno in una
posizione più sicura. L'adduzione impedisce l'effetto opposto, cioè
lanteposizione delle spalle durante l'esecuzione, che potrebbe
l'anteposizione delle spalle durante l'esecuzione, che potrebbe
causare danni alla cuffia dei rotatori.
L'abbassamento delle spalle invece (contraendo i dorsali) permette di
@ -209,7 +213,7 @@ I piedi vanno ben saldi a terra, il sedere, anche se non sembra deve
toccare la panca.
Durante l'esecuzione i gomiti devono rimanere sotto il bilanciere.
Questaffermazione spesso viene fraintesa. La posizione dei gomiti
Quest'affermazione spesso viene fraintesa. La posizione dei gomiti
sotto il bilanciere è da guardarsi di lato, non da davanti.
Quest'ultima angolazione infatti porterebbe ad un'angolazione troppo
stretta. Se dal punto di vista laterale i gomiti fossero avanti o
@ -217,52 +221,73 @@ dietro il bilanciere si andrebbe fuori spinta.
Il bilanciere deve toccare in prossimità dei capezzoli, non troppo in
basso (alto addome) o troppo in alto (centro del petto).
[[./files/workout/bilanciere.gif]]
#+HTML: <button onclick="show('bilanciere')">Premi qui.</button>
#+HTML: <div ><img id='bilanciere' data-src="./files/workout/bilanciere.gif" src=""></div>
* Macchinari
** Abduction inner thigh
[[./files/workout/abduction.gif]]
#+HTML: <button onclick="show('abduction')">Premi qui.</button>
#+HTML: <div ><img id='abduction' data-src="./files/workout/abduction.gif" src=""></div>
** Adduction inner thigh
[[./files/workout/adduction.gif]]
#+HTML: <button onclick="show('adduction')">Premi qui.</button>
#+HTML: <div ><img id='adduction' data-src="./files/workout/adduction.gif" src=""></div>
** Calf Machine
[[./files/workout/calf.gif]]
#+HTML: <button onclick="show('calf')">Premi qui.</button>
#+HTML: <div ><img id='calf' data-src="./files/workout/calf.gif" src=""></div>
** Fly Machine
[[./files/workout/fly.gif]]
#+HTML: <button onclick="show('fly')">Premi qui.</button>
#+HTML: <div ><img id='fly' data-src="./files/workout/fly.gif" src=""></div>
** Leg curl disteso
[[./files/workout/legcurl.gif]]
#+HTML: <button onclick="show('legcurl')">Premi qui.</button>
#+HTML: <div ><img id='legcurl' data-src="./files/workout/legcurl.gif" src=""></div>
** Leg press
- Le ginocchia mai del tutto estese
- Migliore di quella in cui poggi tutto sulla schiena
[[./files/workout/legpress.gif]]
#+HTML: <button onclick="show('legpress')">Premi qui.</button>
#+HTML: <div ><img id='legpress' data-src="./files/workout/legpress.gif" src=""></div>
** Seated machine leg extension
[[./files/workout/legextension.gif]]
#+HTML: <button onclick="show('legextension')">Premi qui.</button>
#+HTML: <div ><img id='legextension' data-src="./files/workout/legextension.gif" src=""></div>
* Core
** Cable Rotation
[[./files/workout/cablerotation.gif]]
#+HTML: <button onclick="show('cablerotation')">Premi qui.</button>
#+HTML: <div ><img id='cablerotation' data-src="./files/workout/cablerotation.gif" src=""></div>
** Bosu Ball Side Planks
[[./files/workout/bosuball.jpg]]
#+HTML: <button onclick="show('bosuball')">Premi qui.</button>
#+HTML: <div ><img id='bosuball' data-src="./files/workout/bosuball.jpg" src=""></div>
** Hanging Knee Raise
[[./files/workout/hangingknee.gif]]
#+HTML: <button onclick="show('hangingknee')">Premi qui.</button>
#+HTML: <div ><img id='hangingknee' data-src="./files/workout/hangingknee.gif" src=""></div>
** Hyperextension
[[./files/workout/hyperextensions.gif]]
#+HTML: <button onclick="show('hyperextensions')">Premi qui.</button>
#+HTML: <div ><img id='hyperextensions' data-src="./files/workout/hyperextensions.gif" src=""></div>
** Lying Oblique Reach
[[./files/workout/heel.gif]]
#+HTML: <button onclick="show('heel')">Premi qui.</button>
#+HTML: <div ><img id='heel' data-src="./files/workout/heel.gif" src=""></div>
** Sedia Romana
[[./files/workout/romanchair.gif]]
#+HTML: <button onclick="show('romainchair')">Premi qui.</button>
#+HTML: <div ><img id='romainchair' data-src="./files/workout/romanchair.gif" src=""></div>
* Dumbbell
In italiano pesi
** Biceps curl alternato
[[./files/workout/alternatingbiceps.gif]]
#+HTML: <button onclick="show('alternatingbiceps')">Premi qui.</button>
#+HTML: <div ><img id='alternatingbiceps' data-src="./files/workout/alternatingbiceps.gif" src=""></div>
** Close grip dumbbell
[[./files/workout/close-grip-dumbbell.gif]]
#+HTML: <button onclick="show('close-grip-dumbbell')">Premi qui.</button>
#+HTML: <div ><img id='close-grip-dumbbell' data-src="./files/workout/close-grip-dumbbell.gif" src=""></div>
** Front Shoulder Raise
[[./files/workout/frontraise.gif]]
#+HTML: <button onclick="show('frontraise')">Premi qui.</button>
#+HTML: <div ><img id='frontraise' data-src="./files/workout/frontraise.gif" src=""></div>
** Hammer Curl
[[./files/workout/hammercurl.gif]]
#+HTML: <button onclick="show('hammercurl')">Premi qui.</button>
#+HTML: <div ><img id='hammercurl' data-src="./files/workout/hammercurl.gif" src=""></div>
** Lateral Raise
[[./files/workout/lateralraise.gif]]
#+HTML: <button onclick="show('lateralraise')">Premi qui.</button>
#+HTML: <div><img id='lateralraise' data-src="./files/workout/lateralraise.gif" src=""></div>
** Lying Triceps Extension
[[./files/workout/lying-triceps-extension.gif]]
#+HTML: <button onclick="show('lying-triceps-extension')">Premi qui.</button>
#+HTML: <div ><img id='lying-triceps-extension' data-src="./files/workout/lying-triceps-extension.gif" src=""></div>
** Overhead Triceps Extension
[[./files/workout/overhead-triceps.gif]]
#+HTML: <button onclick="show('overhead-triceps-')">Premi qui.</button>
#+HTML: <div ><img id='overhead-triceps-' data-src="./files/workout/overhead-triceps.gif" src=""></div>
* FUTURO:
Barbell Windshield Wipers

View File

@ -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>
<!-- 2022-03-08 Tue 22:17 -->
<!-- 2022-03-08 Tue 22:58 -->
<meta http-equiv="Content-Type" content="text/html;charset=utf-8" />
<meta name="viewport" content="width=device-width, initial-scale=1" />
<title>Lezzi anche in palestra</title>
@ -13,6 +13,10 @@
<style>
img{width:400px;height:400px;object-fit: cover;}
</style>
<script type="text/javascript">
function show(idname) { var images = document.querySelectorAll("img#"+idname);
for(var i = 0; i < images.length; i++) { images[i].src = images[i].getAttribute('data-src');}}
</script>
</head>
<body>
<div id="content">
@ -21,57 +25,57 @@ img{width:400px;height:400px;object-fit: cover;}
<h2>Table of Contents</h2>
<div id="text-table-of-contents">
<ul>
<li><a href="#orgb8fe12a">Programma</a></li>
<li><a href="#orgdb2bf86">Pesi</a></li>
<li><a href="#org022be2b">Gruppi muscolari</a>
<li><a href="#org2264732">Programma</a></li>
<li><a href="#org720bbe0">Pesi</a></li>
<li><a href="#org6f679f9">Gruppi muscolari</a>
<ul>
<li><a href="#orgd8e5e1d">Petto</a></li>
<li><a href="#org242146e">Schiena</a></li>
<li><a href="#org3ecea8e">Braccia e spalle</a></li>
<li><a href="#org9633d9f">Addominali</a></li>
<li><a href="#org8f997eb">Gambe e glutei</a></li>
<li><a href="#org2330ed1">Petto</a></li>
<li><a href="#orgc50fed7">Schiena</a></li>
<li><a href="#orgca61f84">Braccia e spalle</a></li>
<li><a href="#orge3dc9be">Addominali</a></li>
<li><a href="#org3e74440">Gambe e glutei</a></li>
</ul>
</li>
<li><a href="#orgac4c1ad">Bilanciere e Panca Piana</a></li>
<li><a href="#orgf4f3b37">Macchinari</a>
<li><a href="#org70100a7">Bilanciere e Panca Piana</a></li>
<li><a href="#org518e110">Macchinari</a>
<ul>
<li><a href="#org7e1b5a5">Abduction inner thigh</a></li>
<li><a href="#org7851dd6">Adduction inner thigh</a></li>
<li><a href="#orga2b160b">Calf Machine</a></li>
<li><a href="#org6561642">Fly Machine</a></li>
<li><a href="#org0628370">Leg curl disteso</a></li>
<li><a href="#org6930d42">Leg press</a></li>
<li><a href="#org9780281">Seated machine leg extension</a></li>
<li><a href="#org49b933e">Abduction inner thigh</a></li>
<li><a href="#org1d78924">Adduction inner thigh</a></li>
<li><a href="#orgc858b41">Calf Machine</a></li>
<li><a href="#org61d8257">Fly Machine</a></li>
<li><a href="#org189f4c7">Leg curl disteso</a></li>
<li><a href="#org5ec994d">Leg press</a></li>
<li><a href="#org66bec14">Seated machine leg extension</a></li>
</ul>
</li>
<li><a href="#org8fd32dc">Core</a>
<li><a href="#org1d2d090">Core</a>
<ul>
<li><a href="#org27cdfb0">Cable Rotation</a></li>
<li><a href="#org385d51b">Bosu Ball Side Planks</a></li>
<li><a href="#org189d6c5">Hanging Knee Raise</a></li>
<li><a href="#org93690a0">Hyperextension</a></li>
<li><a href="#orgb51808f">Lying Oblique Reach</a></li>
<li><a href="#org77f22cd">Sedia Romana</a></li>
<li><a href="#org099aa41">Cable Rotation</a></li>
<li><a href="#org561cfc4">Bosu Ball Side Planks</a></li>
<li><a href="#org009cb73">Hanging Knee Raise</a></li>
<li><a href="#org5b2b47f">Hyperextension</a></li>
<li><a href="#org488d898">Lying Oblique Reach</a></li>
<li><a href="#orge84eea1">Sedia Romana</a></li>
</ul>
</li>
<li><a href="#org69367ff">Dumbbell</a>
<li><a href="#org1c4b383">Dumbbell</a>
<ul>
<li><a href="#org140f4ea">Biceps curl alternato</a></li>
<li><a href="#orgf2e4d92">Close grip dumbbell</a></li>
<li><a href="#org83bb781">Front Shoulder Raise</a></li>
<li><a href="#org676d9f3">Hammer Curl</a></li>
<li><a href="#orgf59ba0f">Lateral Raise</a></li>
<li><a href="#org0ae331f">Lying Triceps Extension</a></li>
<li><a href="#orgafdfa8d">Overhead Triceps Extension</a></li>
<li><a href="#org1e06afc">Biceps curl alternato</a></li>
<li><a href="#orgd2cdd8b">Close grip dumbbell</a></li>
<li><a href="#orgbe76666">Front Shoulder Raise</a></li>
<li><a href="#org97a65a7">Hammer Curl</a></li>
<li><a href="#orgc4dad05">Lateral Raise</a></li>
<li><a href="#orgbac9c42">Lying Triceps Extension</a></li>
<li><a href="#orgfd513de">Overhead Triceps Extension</a></li>
</ul>
</li>
<li><a href="#org79c7bd5">FUTURO:</a></li>
<li><a href="#org556f38b">FUTURO:</a></li>
</ul>
</div>
</div>
<div id="outline-container-orgb8fe12a" class="outline-2">
<h2 id="orgb8fe12a">Programma</h2>
<div class="outline-text-2" id="text-orgb8fe12a">
<div id="outline-container-org2264732" class="outline-2">
<h2 id="org2264732">Programma</h2>
<div class="outline-text-2" id="text-org2264732">
<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
@ -248,9 +252,9 @@ img{width:400px;height:400px;object-fit: cover;}
</div>
</div>
<div id="outline-container-orgdb2bf86" class="outline-2">
<h2 id="orgdb2bf86">Pesi</h2>
<div class="outline-text-2" id="text-orgdb2bf86">
<div id="outline-container-org720bbe0" class="outline-2">
<h2 id="org720bbe0">Pesi</h2>
<div class="outline-text-2" id="text-org720bbe0">
<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
@ -351,17 +355,17 @@ img{width:400px;height:400px;object-fit: cover;}
</table>
</div>
</div>
<div id="outline-container-org022be2b" class="outline-2">
<h2 id="org022be2b">Gruppi muscolari</h2>
<div class="outline-text-2" id="text-org022be2b">
<div id="outline-container-org6f679f9" class="outline-2">
<h2 id="org6f679f9">Gruppi muscolari</h2>
<div class="outline-text-2" id="text-org6f679f9">
<p>
Massimo 3 allenamenti per gruppo muscolare alla settimana.
Ricorda sempre di espirare quando eserciti forza
</p>
</div>
<div id="outline-container-orgd8e5e1d" class="outline-3">
<h3 id="orgd8e5e1d">Petto</h3>
<div class="outline-text-3" id="text-orgd8e5e1d">
<div id="outline-container-org2330ed1" class="outline-3">
<h3 id="org2330ed1">Petto</h3>
<div class="outline-text-3" id="text-org2330ed1">
<ul class="org-ul">
<li>Pettorali: sono i grandi muscoli del petto. Sono pieni di fibre
muscolari spesse e aggiungono dimensioni alla parte superiore del
@ -412,9 +416,9 @@ infilare la camicia.</li>
</table>
</div>
</div>
<div id="outline-container-org242146e" class="outline-3">
<h3 id="org242146e">Schiena</h3>
<div class="outline-text-3" id="text-org242146e">
<div id="outline-container-orgc50fed7" class="outline-3">
<h3 id="orgc50fed7">Schiena</h3>
<div class="outline-text-3" id="text-orgc50fed7">
<p>
La schiena sale dai glutei e si estende fino al collo e alle
spalle. Ci sono essenzialmente cinque gruppi muscolari presenti nella
@ -512,9 +516,9 @@ importanti quando ci si piega in avanti e lateralmente.</li>
</table>
</div>
</div>
<div id="outline-container-org3ecea8e" class="outline-3">
<h3 id="org3ecea8e">Braccia e spalle</h3>
<div class="outline-text-3" id="text-org3ecea8e">
<div id="outline-container-orgca61f84" class="outline-3">
<h3 id="orgca61f84">Braccia e spalle</h3>
<div class="outline-text-3" id="text-orgca61f84">
<ul class="org-ul">
<li>Bicipite: questo muscolo si trova nella parte anteriore superiore
del braccio. I bicipiti aiutano a controllare il movimento
@ -584,9 +588,9 @@ e deltoide posteriore</li>
</table>
</div>
</div>
<div id="outline-container-org9633d9f" class="outline-3">
<h3 id="org9633d9f">Addominali</h3>
<div class="outline-text-3" id="text-org9633d9f">
<div id="outline-container-orge3dc9be" class="outline-3">
<h3 id="orge3dc9be">Addominali</h3>
<div class="outline-text-3" id="text-orge3dc9be">
<p>
Gli addominali assistono nel processo di respirazione e proteggono gli
organi interni e sono fondamentali nei movimenti di torsione
@ -665,9 +669,9 @@ anche.</li>
</table>
</div>
</div>
<div id="outline-container-org8f997eb" class="outline-3">
<h3 id="org8f997eb">Gambe e glutei</h3>
<div class="outline-text-3" id="text-org8f997eb">
<div id="outline-container-org3e74440" class="outline-3">
<h3 id="org3e74440">Gambe e glutei</h3>
<div class="outline-text-3" id="text-org3e74440">
<ul class="org-ul">
<li>I tendini del ginocchio: in inglese hamstrings, sono l'enorme gruppo
muscolare nella parte posteriore superiore delle cosce. La loro
@ -753,9 +757,9 @@ cammina, si corre e si sale le scale. Sono anche importanti per i</li>
</div>
</div>
<div id="outline-container-orgac4c1ad" class="outline-2">
<h2 id="orgac4c1ad">Bilanciere e Panca Piana</h2>
<div class="outline-text-2" id="text-orgac4c1ad">
<div id="outline-container-org70100a7" class="outline-2">
<h2 id="org70100a7">Bilanciere e Panca Piana</h2>
<div class="outline-text-2" id="text-org70100a7">
<p>
Serve davvero un istruttore per capire questo esercizio bene, quindi
mi limito ad accennare i punti fondamentali.
@ -775,7 +779,7 @@ delle panche che hanno il poggia piedi per aria.
Le scapole vanno avvicinate tra loro e le spalle vanno abbassate. In
questo modo si diverrà più compatti e le spalle saranno in una
posizione più sicura. L'adduzione impedisce l'effetto opposto, cioè
lanteposizione delle spalle durante l'esecuzione, che potrebbe
l'anteposizione delle spalle durante l'esecuzione, che potrebbe
causare danni alla cuffia dei rotatori.
</p>
@ -797,7 +801,7 @@ toccare la panca.
<p>
Durante l'esecuzione i gomiti devono rimanere sotto il bilanciere.
Questaffermazione spesso viene fraintesa. La posizione dei gomiti
Quest'affermazione spesso viene fraintesa. La posizione dei gomiti
sotto il bilanciere è da guardarsi di lato, non da davanti.
Quest'ultima angolazione infatti porterebbe ad un'angolazione troppo
stretta. Se dal punto di vista laterale i gomiti fossero avanti o
@ -807,235 +811,176 @@ dietro il bilanciere si andrebbe fuori spinta.
<p>
Il bilanciere deve toccare in prossimità dei capezzoli, non troppo in
basso (alto addome) o troppo in alto (centro del petto).
<img src="./files/workout/bilanciere.gif" alt="bilanciere.gif" />
</p>
<button onclick="show('bilanciere')">Premi qui.</button>
<div ><img id='bilanciere' data-src="./files/workout/bilanciere.gif" src=""></div>
</div>
</div>
<div id="outline-container-orgf4f3b37" class="outline-2">
<h2 id="orgf4f3b37">Macchinari</h2>
<div class="outline-text-2" id="text-orgf4f3b37">
<div id="outline-container-org518e110" class="outline-2">
<h2 id="org518e110">Macchinari</h2>
<div class="outline-text-2" id="text-org518e110">
</div>
<div id="outline-container-org7e1b5a5" class="outline-3">
<h3 id="org7e1b5a5">Abduction inner thigh</h3>
<div class="outline-text-3" id="text-org7e1b5a5">
<div id="orga1917f5" class="figure">
<p><img src="./files/workout/abduction.gif" alt="abduction.gif" />
</p>
<div id="outline-container-org49b933e" class="outline-3">
<h3 id="org49b933e">Abduction inner thigh</h3>
<div class="outline-text-3" id="text-org49b933e">
<button onclick="show('abduction')">Premi qui.</button>
<div ><img id='abduction' data-src="./files/workout/abduction.gif" src=""></div>
</div>
</div>
</div>
<div id="outline-container-org7851dd6" class="outline-3">
<h3 id="org7851dd6">Adduction inner thigh</h3>
<div class="outline-text-3" id="text-org7851dd6">
<div id="orge93f939" class="figure">
<p><img src="./files/workout/adduction.gif" alt="adduction.gif" />
</p>
<div id="outline-container-org1d78924" class="outline-3">
<h3 id="org1d78924">Adduction inner thigh</h3>
<div class="outline-text-3" id="text-org1d78924">
<button onclick="show('adduction')">Premi qui.</button>
<div ><img id='adduction' data-src="./files/workout/adduction.gif" src=""></div>
</div>
</div>
</div>
<div id="outline-container-orga2b160b" class="outline-3">
<h3 id="orga2b160b">Calf Machine</h3>
<div class="outline-text-3" id="text-orga2b160b">
<div id="orgbda3e47" class="figure">
<p><img src="./files/workout/calf.gif" alt="calf.gif" />
</p>
<div id="outline-container-orgc858b41" class="outline-3">
<h3 id="orgc858b41">Calf Machine</h3>
<div class="outline-text-3" id="text-orgc858b41">
<button onclick="show('calf')">Premi qui.</button>
<div ><img id='calf' data-src="./files/workout/calf.gif" src=""></div>
</div>
</div>
</div>
<div id="outline-container-org6561642" class="outline-3">
<h3 id="org6561642">Fly Machine</h3>
<div class="outline-text-3" id="text-org6561642">
<div id="org1a13b67" class="figure">
<p><img src="./files/workout/fly.gif" alt="fly.gif" />
</p>
<div id="outline-container-org61d8257" class="outline-3">
<h3 id="org61d8257">Fly Machine</h3>
<div class="outline-text-3" id="text-org61d8257">
<button onclick="show('fly')">Premi qui.</button>
<div ><img id='fly' data-src="./files/workout/fly.gif" src=""></div>
</div>
</div>
</div>
<div id="outline-container-org0628370" class="outline-3">
<h3 id="org0628370">Leg curl disteso</h3>
<div class="outline-text-3" id="text-org0628370">
<div id="orgf4afeb5" class="figure">
<p><img src="./files/workout/legcurl.gif" alt="legcurl.gif" />
</p>
<div id="outline-container-org189f4c7" class="outline-3">
<h3 id="org189f4c7">Leg curl disteso</h3>
<div class="outline-text-3" id="text-org189f4c7">
<button onclick="show('legcurl')">Premi qui.</button>
<div ><img id='legcurl' data-src="./files/workout/legcurl.gif" src=""></div>
</div>
</div>
</div>
<div id="outline-container-org6930d42" class="outline-3">
<h3 id="org6930d42">Leg press</h3>
<div class="outline-text-3" id="text-org6930d42">
<div id="outline-container-org5ec994d" class="outline-3">
<h3 id="org5ec994d">Leg press</h3>
<div class="outline-text-3" id="text-org5ec994d">
<ul class="org-ul">
<li>Le ginocchia mai del tutto estese</li>
<li>Migliore di quella in cui poggi tutto sulla schiena</li>
</ul>
<div id="org8d04421" class="figure">
<p><img src="./files/workout/legpress.gif" alt="legpress.gif" />
</p>
<button onclick="show('legpress')">Premi qui.</button>
<div ><img id='legpress' data-src="./files/workout/legpress.gif" src=""></div>
</div>
</div>
<div id="outline-container-org66bec14" class="outline-3">
<h3 id="org66bec14">Seated machine leg extension</h3>
<div class="outline-text-3" id="text-org66bec14">
<button onclick="show('legextension')">Premi qui.</button>
<div ><img id='legextension' data-src="./files/workout/legextension.gif" src=""></div>
</div>
</div>
</div>
<div id="outline-container-org9780281" class="outline-3">
<h3 id="org9780281">Seated machine leg extension</h3>
<div class="outline-text-3" id="text-org9780281">
<div id="org7f04d5a" class="figure">
<p><img src="./files/workout/legextension.gif" alt="legextension.gif" />
</p>
<div id="outline-container-org1d2d090" class="outline-2">
<h2 id="org1d2d090">Core</h2>
<div class="outline-text-2" id="text-org1d2d090">
</div>
<div id="outline-container-org099aa41" class="outline-3">
<h3 id="org099aa41">Cable Rotation</h3>
<div class="outline-text-3" id="text-org099aa41">
<button onclick="show('cablerotation')">Premi qui.</button>
<div ><img id='cablerotation' data-src="./files/workout/cablerotation.gif" src=""></div>
</div>
</div>
<div id="outline-container-org561cfc4" class="outline-3">
<h3 id="org561cfc4">Bosu Ball Side Planks</h3>
<div class="outline-text-3" id="text-org561cfc4">
<button onclick="show('bosuball')">Premi qui.</button>
<div ><img id='bosuball' data-src="./files/workout/bosuball.jpg" src=""></div>
</div>
</div>
<div id="outline-container-org009cb73" class="outline-3">
<h3 id="org009cb73">Hanging Knee Raise</h3>
<div class="outline-text-3" id="text-org009cb73">
<button onclick="show('hangingknee')">Premi qui.</button>
<div ><img id='hangingknee' data-src="./files/workout/hangingknee.gif" src=""></div>
</div>
</div>
<div id="outline-container-org5b2b47f" class="outline-3">
<h3 id="org5b2b47f">Hyperextension</h3>
<div class="outline-text-3" id="text-org5b2b47f">
<button onclick="show('hyperextensions')">Premi qui.</button>
<div ><img id='hyperextensions' data-src="./files/workout/hyperextensions.gif" src=""></div>
</div>
</div>
<div id="outline-container-org488d898" class="outline-3">
<h3 id="org488d898">Lying Oblique Reach</h3>
<div class="outline-text-3" id="text-org488d898">
<button onclick="show('heel')">Premi qui.</button>
<div ><img id='heel' data-src="./files/workout/heel.gif" src=""></div>
</div>
</div>
<div id="outline-container-orge84eea1" class="outline-3">
<h3 id="orge84eea1">Sedia Romana</h3>
<div class="outline-text-3" id="text-orge84eea1">
<button onclick="show('romainchair')">Premi qui.</button>
<div ><img id='romainchair' data-src="./files/workout/romanchair.gif" src=""></div>
</div>
</div>
</div>
</div>
<div id="outline-container-org8fd32dc" class="outline-2">
<h2 id="org8fd32dc">Core</h2>
<div class="outline-text-2" id="text-org8fd32dc">
</div>
<div id="outline-container-org27cdfb0" class="outline-3">
<h3 id="org27cdfb0">Cable Rotation</h3>
<div class="outline-text-3" id="text-org27cdfb0">
<div id="org30a41d9" class="figure">
<p><img src="./files/workout/cablerotation.gif" alt="cablerotation.gif" />
</p>
</div>
</div>
</div>
<div id="outline-container-org385d51b" class="outline-3">
<h3 id="org385d51b">Bosu Ball Side Planks</h3>
<div class="outline-text-3" id="text-org385d51b">
<div id="org7c6bc15" class="figure">
<p><img src="./files/workout/bosuball.jpg" alt="bosuball.jpg" />
</p>
</div>
</div>
</div>
<div id="outline-container-org189d6c5" class="outline-3">
<h3 id="org189d6c5">Hanging Knee Raise</h3>
<div class="outline-text-3" id="text-org189d6c5">
<div id="org96074d3" class="figure">
<p><img src="./files/workout/hangingknee.gif" alt="hangingknee.gif" />
</p>
</div>
</div>
</div>
<div id="outline-container-org93690a0" class="outline-3">
<h3 id="org93690a0">Hyperextension</h3>
<div class="outline-text-3" id="text-org93690a0">
<div id="org5764767" class="figure">
<p><img src="./files/workout/hyperextensions.gif" alt="hyperextensions.gif" />
</p>
</div>
</div>
</div>
<div id="outline-container-orgb51808f" class="outline-3">
<h3 id="orgb51808f">Lying Oblique Reach</h3>
<div class="outline-text-3" id="text-orgb51808f">
<div id="orgfd85c80" class="figure">
<p><img src="./files/workout/heel.gif" alt="heel.gif" />
</p>
</div>
</div>
</div>
<div id="outline-container-org77f22cd" class="outline-3">
<h3 id="org77f22cd">Sedia Romana</h3>
<div class="outline-text-3" id="text-org77f22cd">
<div id="org91cfb24" class="figure">
<p><img src="./files/workout/romanchair.gif" alt="romanchair.gif" />
</p>
</div>
</div>
</div>
</div>
<div id="outline-container-org69367ff" class="outline-2">
<h2 id="org69367ff">Dumbbell</h2>
<div class="outline-text-2" id="text-org69367ff">
<div id="outline-container-org1c4b383" class="outline-2">
<h2 id="org1c4b383">Dumbbell</h2>
<div class="outline-text-2" id="text-org1c4b383">
<p>
In italiano pesi
</p>
</div>
<div id="outline-container-org140f4ea" class="outline-3">
<h3 id="org140f4ea">Biceps curl alternato</h3>
<div class="outline-text-3" id="text-org140f4ea">
<div id="orgc5d0f81" class="figure">
<p><img src="./files/workout/alternatingbiceps.gif" alt="alternatingbiceps.gif" />
</p>
<div id="outline-container-org1e06afc" class="outline-3">
<h3 id="org1e06afc">Biceps curl alternato</h3>
<div class="outline-text-3" id="text-org1e06afc">
<button onclick="show('alternatingbiceps')">Premi qui.</button>
<div ><img id='alternatingbiceps' data-src="./files/workout/alternatingbiceps.gif" src=""></div>
</div>
</div>
<div id="outline-container-orgd2cdd8b" class="outline-3">
<h3 id="orgd2cdd8b">Close grip dumbbell</h3>
<div class="outline-text-3" id="text-orgd2cdd8b">
<button onclick="show('close-grip-dumbbell')">Premi qui.</button>
<div ><img id='close-grip-dumbbell' data-src="./files/workout/close-grip-dumbbell.gif" src=""></div>
</div>
</div>
<div id="outline-container-orgbe76666" class="outline-3">
<h3 id="orgbe76666">Front Shoulder Raise</h3>
<div class="outline-text-3" id="text-orgbe76666">
<button onclick="show('frontraise')">Premi qui.</button>
<div ><img id='frontraise' data-src="./files/workout/frontraise.gif" src=""></div>
</div>
</div>
<div id="outline-container-org97a65a7" class="outline-3">
<h3 id="org97a65a7">Hammer Curl</h3>
<div class="outline-text-3" id="text-org97a65a7">
<button onclick="show('hammercurl')">Premi qui.</button>
<div ><img id='hammercurl' data-src="./files/workout/hammercurl.gif" src=""></div>
</div>
</div>
<div id="outline-container-orgc4dad05" class="outline-3">
<h3 id="orgc4dad05">Lateral Raise</h3>
<div class="outline-text-3" id="text-orgc4dad05">
<button onclick="show('lateralraise')">Premi qui.</button>
<div><img id='lateralraise' data-src="./files/workout/lateralraise.gif" src=""></div>
</div>
</div>
<div id="outline-container-orgbac9c42" class="outline-3">
<h3 id="orgbac9c42">Lying Triceps Extension</h3>
<div class="outline-text-3" id="text-orgbac9c42">
<button onclick="show('lying-triceps-extension')">Premi qui.</button>
<div ><img id='lying-triceps-extension' data-src="./files/workout/lying-triceps-extension.gif" src=""></div>
</div>
</div>
<div id="outline-container-orgfd513de" class="outline-3">
<h3 id="orgfd513de">Overhead Triceps Extension</h3>
<div class="outline-text-3" id="text-orgfd513de">
<button onclick="show('overhead-triceps-')">Premi qui.</button>
<div ><img id='overhead-triceps-' data-src="./files/workout/overhead-triceps.gif" src=""></div>
</div>
</div>
</div>
<div id="outline-container-orgf2e4d92" class="outline-3">
<h3 id="orgf2e4d92">Close grip dumbbell</h3>
<div class="outline-text-3" id="text-orgf2e4d92">
<div id="org92b817b" class="figure">
<p><img src="./files/workout/close-grip-dumbbell.gif" alt="close-grip-dumbbell.gif" />
</p>
</div>
</div>
</div>
<div id="outline-container-org83bb781" class="outline-3">
<h3 id="org83bb781">Front Shoulder Raise</h3>
<div class="outline-text-3" id="text-org83bb781">
<div id="org6980cf0" class="figure">
<p><img src="./files/workout/frontraise.gif" alt="frontraise.gif" />
</p>
</div>
</div>
</div>
<div id="outline-container-org676d9f3" class="outline-3">
<h3 id="org676d9f3">Hammer Curl</h3>
<div class="outline-text-3" id="text-org676d9f3">
<div id="org3c93b82" class="figure">
<p><img src="./files/workout/hammercurl.gif" alt="hammercurl.gif" />
</p>
</div>
</div>
</div>
<div id="outline-container-orgf59ba0f" class="outline-3">
<h3 id="orgf59ba0f">Lateral Raise</h3>
<div class="outline-text-3" id="text-orgf59ba0f">
<div id="orgad9292b" class="figure">
<p><img src="./files/workout/lateralraise.gif" alt="lateralraise.gif" />
</p>
</div>
</div>
</div>
<div id="outline-container-org0ae331f" class="outline-3">
<h3 id="org0ae331f">Lying Triceps Extension</h3>
<div class="outline-text-3" id="text-org0ae331f">
<div id="orgad09587" class="figure">
<p><img src="./files/workout/lying-triceps-extension.gif" alt="lying-triceps-extension.gif" />
</p>
</div>
</div>
</div>
<div id="outline-container-orgafdfa8d" class="outline-3">
<h3 id="orgafdfa8d">Overhead Triceps Extension</h3>
<div class="outline-text-3" id="text-orgafdfa8d">
<div id="org2ebd332" class="figure">
<p><img src="./files/workout/overhead-triceps.gif" alt="overhead-triceps.gif" />
</p>
</div>
</div>
</div>
</div>
<div id="outline-container-org79c7bd5" class="outline-2">
<h2 id="org79c7bd5">FUTURO:</h2>
<div class="outline-text-2" id="text-org79c7bd5">
<div id="outline-container-org556f38b" class="outline-2">
<h2 id="org556f38b">FUTURO:</h2>
<div class="outline-text-2" id="text-org556f38b">
<p>
Barbell Windshield Wipers
</p>