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moar workout

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Francesco Mecca 2022-01-26 00:52:48 +00:00
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@ -8,8 +8,8 @@ Massimo 3 allenamenti per gruppo muscolare alla settimana.
** TODO boh
Esercizi BOH
- dips
- polpacci col bilanciere?
- chin up
- polpacci col bilanciere?
- rowing senza panca
- vertical traction
- arm curl con macchinario
@ -32,7 +32,7 @@ Esercizi BOH
compito di base come raggiungere la tasca posteriore dei pantaloni o
infilare la camicia.
| Nome | Gruppi minori |
|------------------------------------------+------------------------|
|------------------------------------------+--------------------------|
| bilanciere a panca piana | deltoidi, tricipiti |
| seated chest press | abs, deltoidi, tricipiti |
| pec machine | deltoidi, tricipiti |
@ -72,7 +72,7 @@ schiena. Essi sono:
| hyperextension | erettori | glutei, tendini del ginocchio | macchinario |
| wide grip lat | erettori, lats | abs, bicipiti | macchinario |
| close grip lat | erettori, lats | abs, tricipiti | macchinario |
| divergent back row | lats | abs, bicipiti | macchinario |
| seated back row | lats | abs, bicipiti | macchinario |
** Braccia e spalle
- Bicipite: questo muscolo si trova nella parte anteriore superiore
del braccio. I bicipiti aiutano a controllare il movimento
@ -85,10 +85,11 @@ schiena. Essi sono:
deltoide è composto da 3 parti: deltoide anteriore, deltoide mediale
e deltoide posteriore
| Nome | Focus | Gruppi minori |
|-------------------------+-------------+-----------------|
|----------------------------+-------------+-----------------|
| Shoulder press | tutti e tre | avambraccio |
| Rear delt machine | deltoidi | |
| Lying triceps extension | tricipiti | deltoidi |
| overhead triceps extension | tricipiti | deltoidi |
| Close Grip Dumbbell | tricipiti | deltoidi, petto |
| Hammer curl | bicipiti | avambraccio |
** Addominali
@ -160,23 +161,25 @@ Altri importanti muscoli addominali sono:
| Addominali | X | X | | X | |
| Gambe e glutei | X | X | | X | |
- +++ indica la superserie con l'esercizio successivo
| Lunedì (da rivedere) | Martedì |
|------------------------------------+------------------------------|
| Seated Chest press | sedia Romana |
| Lat Machine (alterna wide e close) | sedia del capitano |
| Shoulder Press | panca bloccante |
| Lateral raise | |
| Lying triceps extension | calf machine |
| Close Grip Dumbbell | leg press |
| Dumbbell bench rows | leg curl disteso +++ |
| Hammer curl | seated machine leg extension |
| | abduction inner thigh +++ |
| | adduction inner thigh |
| Lunedì (da rivedere) | Martedì | Mercoledì |
|------------------------------------+------------------------------+--------------------------------|
| Seated Chest press | sedia Romana | bilanciere |
| Lat Machine (alterna wide e close) | sedia del capitano | lat (wide & close) |
| Shoulder Press | panca bloccante | shoulder press |
| Lateral raise | | |
| Lying triceps extension | calf machine | Dumbbell bench rows |
| Close Grip Dumbbell | leg press | Lateral raise |
| Dumbbell bench rows | leg curl disteso +++ | |
| Hammer curl | seated machine leg extension | overhead triceps extension +++ |
| | abduction inner thigh +++ | Hammer curl |
| | adduction inner thigh | |
| | | hyperextension |
** PROVA
** Immagini TODO
[[./files/workout/close-grip-dumbbell.gif]]
[[./files/workout/lying-triceps-extension.gif]]
[[./files/workout/overhead-triceps.gif]]
* Pesi
| Macchine | Peso (kg) |

126
blog/workout.html
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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>
<!-- 2022-01-25 Tue 00:46 -->
<!-- 2022-01-26 Wed 00:52 -->
<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>
@ -18,47 +18,47 @@
<h2>Table of Contents</h2>
<div id="text-table-of-contents">
<ul>
<li><a href="#orga7b59f8">Gruppi muscolari</a>
<li><a href="#org9a86ee4">Gruppi muscolari</a>
<ul>
<li><a href="#orgea13635"><span class="todo TODO">TODO</span> boh</a></li>
<li><a href="#org9a510c6">Petto</a></li>
<li><a href="#org63161c6">Schiena</a></li>
<li><a href="#orga2cc36d">Braccia e spalle</a></li>
<li><a href="#orgb6ef4b5">Addominali</a></li>
<li><a href="#org3192af0">Gambe e glutei</a></li>
<li><a href="#orgcaba765"><span class="todo TODO">TODO</span> boh</a></li>
<li><a href="#org0be2349">Petto</a></li>
<li><a href="#org56ff624">Schiena</a></li>
<li><a href="#org6eed7bd">Braccia e spalle</a></li>
<li><a href="#org064227e">Addominali</a></li>
<li><a href="#org6fbd41a">Gambe e glutei</a></li>
</ul>
</li>
<li><a href="#org7877bf1">Programma</a>
<li><a href="#orgf62f56f">Programma</a>
<ul>
<li><a href="#orgfaf7159">PROVA</a></li>
<li><a href="#org77ab979">Immagini TODO</a></li>
<li><a href="#org24921e4">PROVA</a></li>
<li><a href="#org79253da">Immagini TODO</a></li>
</ul>
</li>
<li><a href="#orgdccc904">Pesi</a></li>
<li><a href="#org513760c">TODO</a></li>
<li><a href="#org330818b">Pesi</a></li>
<li><a href="#org4f7e0ba">TODO</a></li>
</ul>
</div>
</div>
<ul class="org-ul">
<li>espira quando eserciti forza</li>
</ul>
<div id="outline-container-orga7b59f8" class="outline-2">
<h2 id="orga7b59f8">Gruppi muscolari</h2>
<div class="outline-text-2" id="text-orga7b59f8">
<div id="outline-container-org9a86ee4" class="outline-2">
<h2 id="org9a86ee4">Gruppi muscolari</h2>
<div class="outline-text-2" id="text-org9a86ee4">
<p>
Massimo 3 allenamenti per gruppo muscolare alla settimana.
</p>
</div>
<div id="outline-container-orgea13635" class="outline-3">
<h3 id="orgea13635"><span class="todo TODO">TODO</span> boh</h3>
<div class="outline-text-3" id="text-orgea13635">
<div id="outline-container-orgcaba765" class="outline-3">
<h3 id="orgcaba765"><span class="todo TODO">TODO</span> boh</h3>
<div class="outline-text-3" id="text-orgcaba765">
<p>
Esercizi BOH
</p>
<ul class="org-ul">
<li>dips</li>
<li>polpacci col bilanciere?</li>
<li>chin up</li>
<li>polpacci col bilanciere?</li>
<li>rowing senza panca</li>
<li>vertical traction</li>
<li>arm curl con macchinario</li>
@ -72,9 +72,9 @@ Esercizi BOH
</ul>
</div>
</div>
<div id="outline-container-org9a510c6" class="outline-3">
<h3 id="org9a510c6">Petto</h3>
<div class="outline-text-3" id="text-org9a510c6">
<div id="outline-container-org0be2349" class="outline-3">
<h3 id="org0be2349">Petto</h3>
<div class="outline-text-3" id="text-org0be2349">
<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
@ -125,9 +125,9 @@ infilare la camicia.</li>
</table>
</div>
</div>
<div id="outline-container-org63161c6" class="outline-3">
<h3 id="org63161c6">Schiena</h3>
<div class="outline-text-3" id="text-org63161c6">
<div id="outline-container-org56ff624" class="outline-3">
<h3 id="org56ff624">Schiena</h3>
<div class="outline-text-3" id="text-org56ff624">
<p>
La schiena sale dai glutei e si estende fino al collo e alle
spalle. Ci sono essenzialmente cinque gruppi muscolari presenti nella
@ -216,7 +216,7 @@ importanti quando ci si piega in avanti e lateralmente.</li>
</tr>
<tr>
<td class="org-left">divergent back row</td>
<td class="org-left">seated back row</td>
<td class="org-left">lats</td>
<td class="org-left">abs, bicipiti</td>
<td class="org-left">macchinario</td>
@ -225,9 +225,9 @@ importanti quando ci si piega in avanti e lateralmente.</li>
</table>
</div>
</div>
<div id="outline-container-orga2cc36d" class="outline-3">
<h3 id="orga2cc36d">Braccia e spalle</h3>
<div class="outline-text-3" id="text-orga2cc36d">
<div id="outline-container-org6eed7bd" class="outline-3">
<h3 id="org6eed7bd">Braccia e spalle</h3>
<div class="outline-text-3" id="text-org6eed7bd">
<ul class="org-ul">
<li>Bicipite: questo muscolo si trova nella parte anteriore superiore
del braccio. I bicipiti aiutano a controllare il movimento
@ -276,6 +276,12 @@ e deltoide posteriore</li>
<td class="org-left">deltoidi</td>
</tr>
<tr>
<td class="org-left">overhead triceps extension</td>
<td class="org-left">tricipiti</td>
<td class="org-left">deltoidi</td>
</tr>
<tr>
<td class="org-left">Close Grip Dumbbell</td>
<td class="org-left">tricipiti</td>
@ -291,9 +297,9 @@ e deltoide posteriore</li>
</table>
</div>
</div>
<div id="outline-container-orgb6ef4b5" class="outline-3">
<h3 id="orgb6ef4b5">Addominali</h3>
<div class="outline-text-3" id="text-orgb6ef4b5">
<div id="outline-container-org064227e" class="outline-3">
<h3 id="org064227e">Addominali</h3>
<div class="outline-text-3" id="text-org064227e">
<p>
Gli addominali assistono nel processo di respirazione e proteggono gli
organi interni e sono fondamentali nei movimenti di torsione
@ -381,9 +387,9 @@ anche.</li>
</table>
</div>
</div>
<div id="outline-container-org3192af0" class="outline-3">
<h3 id="org3192af0">Gambe e glutei</h3>
<div class="outline-text-3" id="text-org3192af0">
<div id="outline-container-org6fbd41a" class="outline-3">
<h3 id="org6fbd41a">Gambe e glutei</h3>
<div class="outline-text-3" id="text-org6fbd41a">
<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
@ -469,9 +475,9 @@ cammina, si corre e si sale le scale. Sono anche importanti per i</li>
</div>
</div>
<div id="outline-container-org7877bf1" class="outline-2">
<h2 id="org7877bf1">Programma</h2>
<div class="outline-text-2" id="text-org7877bf1">
<div id="outline-container-orgf62f56f" class="outline-2">
<h2 id="orgf62f56f">Programma</h2>
<div class="outline-text-2" id="text-orgf62f56f">
<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
@ -554,85 +560,105 @@ cammina, si corre e si sale le scale. Sono anche importanti per i</li>
<colgroup>
<col class="org-left" />
<col class="org-left" />
<col class="org-left" />
</colgroup>
<thead>
<tr>
<th scope="col" class="org-left">Lunedì (da rivedere)</th>
<th scope="col" class="org-left">Martedì</th>
<th scope="col" class="org-left">Mercoledì</th>
</tr>
</thead>
<tbody>
<tr>
<td class="org-left">Seated Chest press</td>
<td class="org-left">sedia Romana</td>
<td class="org-left">bilanciere</td>
</tr>
<tr>
<td class="org-left">Lat Machine (alterna wide e close)</td>
<td class="org-left">sedia del capitano</td>
<td class="org-left">lat (wide &amp; close)</td>
</tr>
<tr>
<td class="org-left">Shoulder Press</td>
<td class="org-left">panca bloccante</td>
<td class="org-left">shoulder press</td>
</tr>
<tr>
<td class="org-left">Lateral raise</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">&#xa0;</td>
</tr>
<tr>
<td class="org-left">Lying triceps extension</td>
<td class="org-left">calf machine</td>
<td class="org-left">Dumbbell bench rows</td>
</tr>
<tr>
<td class="org-left">Close Grip Dumbbell</td>
<td class="org-left">leg press</td>
<td class="org-left">Lateral raise</td>
</tr>
<tr>
<td class="org-left">Dumbbell bench rows</td>
<td class="org-left">leg curl disteso <del>+</del></td>
<td class="org-left">&#xa0;</td>
</tr>
<tr>
<td class="org-left">Hammer curl</td>
<td class="org-left">seated machine leg extension</td>
<td class="org-left">overhead triceps extension <del>+</del></td>
</tr>
<tr>
<td class="org-left">&#xa0;</td>
<td class="org-left">abduction inner thigh <del>+</del></td>
<td class="org-left">Hammer curl</td>
</tr>
<tr>
<td class="org-left">&#xa0;</td>
<td class="org-left">adduction inner thigh</td>
<td class="org-left">&#xa0;</td>
</tr>
<tr>
<td class="org-left">&#xa0;</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">hyperextension</td>
</tr>
</tbody>
</table>
</div>
<div id="outline-container-orgfaf7159" class="outline-3">
<h3 id="orgfaf7159">PROVA</h3>
<div id="outline-container-org24921e4" class="outline-3">
<h3 id="org24921e4">PROVA</h3>
</div>
<div id="outline-container-org77ab979" class="outline-3">
<h3 id="org77ab979">Immagini TODO</h3>
<div class="outline-text-3" id="text-org77ab979">
<div id="outline-container-org79253da" class="outline-3">
<h3 id="org79253da">Immagini TODO</h3>
<div class="outline-text-3" id="text-org79253da">
<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" />
<img src="./files/workout/overhead-triceps.gif" alt="overhead-triceps.gif" />
</p>
</div>
</div>
</div>
<div id="outline-container-orgdccc904" class="outline-2">
<h2 id="orgdccc904">Pesi</h2>
<div class="outline-text-2" id="text-orgdccc904">
<div id="outline-container-org330818b" class="outline-2">
<h2 id="org330818b">Pesi</h2>
<div class="outline-text-2" id="text-org330818b">
<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
@ -728,9 +754,9 @@ cammina, si corre e si sale le scale. Sono anche importanti per i</li>
</table>
</div>
</div>
<div id="outline-container-org513760c" class="outline-2">
<h2 id="org513760c">TODO</h2>
<div class="outline-text-2" id="text-org513760c">
<div id="outline-container-org4f7e0ba" class="outline-2">
<h2 id="org4f7e0ba">TODO</h2>
<div class="outline-text-2" id="text-org4f7e0ba">
<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>