660 lines
22 KiB
HTML
660 lines
22 KiB
HTML
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#org-div-home-and-up
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.org-svg { width: 90%; }
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/*]]>*/-->
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<script type="text/javascript">
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// @license magnet:?xt=urn:btih:e95b018ef3580986a04669f1b5879592219e2a7a&dn=public-domain.txt Public Domain
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/*]]>*///-->
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// @license-end
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</script>
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</head>
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<body>
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<div id="content">
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<div id="table-of-contents">
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<h2>Table of Contents</h2>
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<div id="text-table-of-contents">
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<ul>
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<li><a href="#org059e5fc">1. Riscaldamento</a></li>
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<li><a href="#orgaae0d19">2. Parte superiore</a>
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<ul>
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<li><a href="#orgf664866">2.1. Dorsali</a>
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<ul>
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<li><a href="#orgb4e2b97">2.1.1. Lat Machine</a></li>
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<li><a href="#orgc6960f9">2.1.2. Pulley</a></li>
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</ul>
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</li>
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<li><a href="#orgbb7055c">2.2. Pettorali</a></li>
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<li><a href="#org4ab42fb">2.3. Manubri</a>
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<ul>
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<li><a href="#orga90f440">2.3.1. Pectoral machine</a></li>
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<li><a href="#orgf6f51ea">2.3.2. Chest press</a></li>
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<li><a href="#org94d92f9">2.3.3. Shouder press</a></li>
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</ul>
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</li>
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</ul>
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</li>
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<li><a href="#org522a698">3. Parte inferiore</a>
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<ul>
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<li>
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<ul>
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<li><a href="#org8d75f04">3.0.1. Leg extension</a></li>
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<li><a href="#orgc2070f9">3.0.2. Leg curl</a></li>
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<li><a href="#orgae88c18">3.0.3. Adductor machine</a></li>
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<li><a href="#org87a068e">3.0.4. Abductor machine</a></li>
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<li><a href="#org6480393">3.0.5. Calf machine</a></li>
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<li><a href="#org18f987a">3.0.6. Hiptrac</a></li>
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</ul>
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</li>
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</ul>
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</li>
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<li><a href="#org97d4a2c">4. Generici</a>
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<ul>
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<li><a href="#orgc7a189c">4.1. Panca per addominali</a></li>
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<li><a href="#orgee66278">4.2. HyperExtension</a></li>
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<li><a href="#org6926da1">4.3. Tapis roulant</a></li>
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</ul>
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</li>
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<li><a href="#org17afec7">5. <span class="todo TODO">TODO</span> cavi</a></li>
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<li><a href="#orga1988f1">6. <span class="todo TODO">TODO</span> Parte sotto workout</a></li>
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<li><a href="#org396163a">7. <span class="todo TODO">TODO</span> Lista workout parte superiore</a>
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<ul>
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<li><a href="#org18498c8">7.1. PROVA</a></li>
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<li><a href="#org0b709f1">7.2. Immagini TODO</a></li>
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</ul>
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</li>
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<li><a href="#orgba6ed8d">8. Pesi</a></li>
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<li><a href="#org1d1b088">9. TODO</a></li>
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<li><a href="#orgef7dadb">10. <span class="todo TODO">TODO</span> riorganizza</a></li>
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</ul>
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</div>
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</div>
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<div id="outline-container-org059e5fc" class="outline-2">
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<h2 id="org059e5fc"><span class="section-number-2">1</span> Riscaldamento</h2>
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</div>
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<div id="outline-container-orgaae0d19" class="outline-2">
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<h2 id="orgaae0d19"><span class="section-number-2">2</span> Parte superiore</h2>
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<div class="outline-text-2" id="text-2">
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</div>
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<div id="outline-container-orgf664866" class="outline-3">
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<h3 id="orgf664866"><span class="section-number-3">2.1</span> Dorsali</h3>
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<div class="outline-text-3" id="text-2-1">
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</div>
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<div id="outline-container-orgb4e2b97" class="outline-4">
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<h4 id="orgb4e2b97"><span class="section-number-4">2.1.1</span> Lat Machine</h4>
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<div class="outline-text-4" id="text-2-1-1">
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<p>
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La lat machine è un attrezzo da palestra ideato per allenare
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principalmente i dorsali, nel movimento verranno coinvolti anche i
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bicipiti e la parte posteriore del deltoide
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Note:
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</p>
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<ul class="org-ul">
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<li>importante tenere il petto all'infuori. Per facilita` rimanere con
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lo sguardo fisso sulla posizione iniziale del gancio.</li>
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</ul>
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</div>
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</div>
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<div id="outline-container-orgc6960f9" class="outline-4">
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<h4 id="orgc6960f9"><span class="section-number-4">2.1.2</span> Pulley</h4>
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<div class="outline-text-4" id="text-2-1-2">
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<p>
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Il pulley è un attrezzo che permette l'esecuzione di alcuni esercizi
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ideali per l'allenamento dei dorsali
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</p>
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</div>
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</div>
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</div>
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<div id="outline-container-orgbb7055c" class="outline-3">
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<h3 id="orgbb7055c"><span class="section-number-3">2.2</span> Pettorali</h3>
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</div>
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<div id="outline-container-org4ab42fb" class="outline-3">
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<h3 id="org4ab42fb"><span class="section-number-3">2.3</span> Manubri</h3>
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<div class="outline-text-3" id="text-2-3">
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<ul class="org-ul">
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<li>distensioni del braccio sopra la testa (tricipiti)</li>
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<li>french press
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Impugna due manubri e sdraiati su una panca piana
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Distendi le braccia in verticale
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Piano piano, fai scendere i manubri fino a sfiorare le orecchie
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Riporta i manubri verso l'alto</li>
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<li>Sollevamenti laterali 5kg: I sollevamenti laterali si possono
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eseguire sia in piedi che seduti, ma la prima versione coinvolge più
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muscoli: prendete un manubrio in ogni mano e tenete le braccia
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distese lungo i fianchi, con i palmi rivolti verso il corpo. Con il
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core attivo, mantenendo la schiena dritta e la parte superiore del
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corpo ferma, sollevate i manubri di lato piegando leggermente i
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gomiti. Sollevate i pesi fino a quando le braccia saranno parallele
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al pavimento, abbassatele lentamente e ripetet</li>
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<li>chest supported rows</li>
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</ul>
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</div>
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<div id="outline-container-orga90f440" class="outline-4">
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<h4 id="orga90f440"><span class="section-number-4">2.3.1</span> Pectoral machine</h4>
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<div class="outline-text-4" id="text-2-3-1">
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<p>
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La pectoral machine è un macchinario ideato per l'allenamento dei
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pettorali, nel movimento, che rispecchia l'esercizio delle croci su
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panca, verrà coinvolta anche la parte anteriore del deltoide
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</p>
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</div>
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</div>
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<div id="outline-container-orgf6f51ea" class="outline-4">
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<h4 id="orgf6f51ea"><span class="section-number-4">2.3.2</span> Chest press</h4>
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<div class="outline-text-4" id="text-2-3-2">
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<p>
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Macchina dedicata all'allenamento dei pettorali e tricipiti, il
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movimento replica l'esercizio della panca piana
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</p>
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</div>
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</div>
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<div id="outline-container-org94d92f9" class="outline-4">
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<h4 id="org94d92f9"><span class="section-number-4">2.3.3</span> Shouder press</h4>
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</div>
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</div>
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</div>
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<div id="outline-container-org522a698" class="outline-2">
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<h2 id="org522a698"><span class="section-number-2">3</span> Parte inferiore</h2>
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<div class="outline-text-2" id="text-3">
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</div>
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<div id="outline-container-org8d75f04" class="outline-4">
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<h4 id="org8d75f04"><span class="section-number-4">3.0.1</span> Leg extension</h4>
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<div class="outline-text-4" id="text-3-0-1">
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<p>
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La leg extension è un attrezzo creato per l'allenamento dei
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quadricipiti
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</p>
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</div>
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</div>
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<div id="outline-container-orgc2070f9" class="outline-4">
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<h4 id="orgc2070f9"><span class="section-number-4">3.0.2</span> Leg curl</h4>
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<div class="outline-text-4" id="text-3-0-2">
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<p>
|
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Il leg curl è un attrezzo ideato per allenare i bicipiti femorali, nel
|
|
movimento verranno coinvolti in parte anche i glutei
|
|
</p>
|
|
</div>
|
|
</div>
|
|
<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-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-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,
|
|
si trova solitamente in due versioni, una per eseguire il calf in
|
|
piedi ed una per eseguire il calf da seduto
|
|
</p>
|
|
</div>
|
|
</div>
|
|
<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-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-orgc7a189c" class="outline-3">
|
|
<h3 id="orgc7a189c"><span class="section-number-3">4.1</span> Panca per addominali</h3>
|
|
</div>
|
|
<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-org6926da1" class="outline-3">
|
|
<h3 id="org6926da1"><span class="section-number-3">4.3</span> Tapis roulant</h3>
|
|
</div>
|
|
</div>
|
|
<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-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>
|
|
<li>hiptrac</li>
|
|
<li>superserie 4 macchinari Trodica</li>
|
|
<li>polpacci</li>
|
|
<li>polpacci bilanciere</li>
|
|
<li>esercizio schiena (back extension)</li>
|
|
</ul>
|
|
</div>
|
|
</div>
|
|
<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 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>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"> </td>
|
|
</tr>
|
|
|
|
<tr>
|
|
<td class="org-left">standing cable crossover press</td>
|
|
<td class="org-left"> </td>
|
|
</tr>
|
|
|
|
<tr>
|
|
<td class="org-left">Lat Machine (alterna wide e close)</td>
|
|
<td class="org-left"> </td>
|
|
</tr>
|
|
|
|
<tr>
|
|
<td class="org-left">Shoulder Press</td>
|
|
<td class="org-left"> </td>
|
|
</tr>
|
|
|
|
<tr>
|
|
<td class="org-left">Lateral raise</td>
|
|
<td class="org-left"> </td>
|
|
</tr>
|
|
|
|
<tr>
|
|
<td class="org-left">Lying triceps extension</td>
|
|
<td class="org-left"> </td>
|
|
</tr>
|
|
|
|
<tr>
|
|
<td class="org-left">Close Grip Dumbbell</td>
|
|
<td class="org-left"> </td>
|
|
</tr>
|
|
|
|
<tr>
|
|
<td class="org-left">Dumbbell bench rows</td>
|
|
<td class="org-left"> </td>
|
|
</tr>
|
|
|
|
<tr>
|
|
<td class="org-left">Hammer curl</td>
|
|
<td class="org-left"> </td>
|
|
</tr>
|
|
</tbody>
|
|
<tbody>
|
|
<tr>
|
|
<td class="org-left">hiptrac</td>
|
|
<td class="org-left"> </td>
|
|
</tr>
|
|
|
|
<tr>
|
|
<td class="org-left">squat</td>
|
|
<td class="org-left"> </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>
|
|
<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" />
|
|
</p>
|
|
</div>
|
|
</div>
|
|
</div>
|
|
|
|
<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">
|
|
|
|
|
|
<colgroup>
|
|
<col class="org-left" />
|
|
|
|
<col class="org-right" />
|
|
</colgroup>
|
|
<thead>
|
|
<tr>
|
|
<th scope="col" class="org-left">Macchine</th>
|
|
<th scope="col" class="org-right">Peso (kg)</th>
|
|
</tr>
|
|
</thead>
|
|
<tbody>
|
|
<tr>
|
|
<td class="org-left">Bilanciere</td>
|
|
<td class="org-right">30</td>
|
|
</tr>
|
|
|
|
<tr>
|
|
<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>
|
|
|
|
<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
|
|
|
|
|
|
<colgroup>
|
|
<col class="org-left" />
|
|
|
|
<col class="org-right" />
|
|
</colgroup>
|
|
<thead>
|
|
<tr>
|
|
<th scope="col" class="org-left">Sollevamenti con manubri</th>
|
|
<th scope="col" class="org-right">Peso (kg)</th>
|
|
</tr>
|
|
</thead>
|
|
<tbody>
|
|
<tr>
|
|
<td class="org-left">Laterali</td>
|
|
<td class="org-right">8</td>
|
|
</tr>
|
|
|
|
<tr>
|
|
<td class="org-left">Frontali</td>
|
|
<td class="org-right">8</td>
|
|
</tr>
|
|
|
|
<tr>
|
|
<td class="org-left">tricep extensions</td>
|
|
<td class="org-right">8</td>
|
|
</tr>
|
|
|
|
<tr>
|
|
<td class="org-left">close grip</td>
|
|
<td class="org-right">8</td>
|
|
</tr>
|
|
</tbody>
|
|
</table>
|
|
</div>
|
|
</div>
|
|
<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>
|
|
<div id="outline-container-orgef7dadb" class="outline-2">
|
|
<h2 id="orgef7dadb"><span class="section-number-2">10</span> <span class="todo TODO">TODO</span> riorganizza</h2>
|
|
<div class="outline-text-2" id="text-10">
|
|
<ul class="org-ul">
|
|
<li>gruppo muscolare</li>
|
|
<li>tirata o presa</li>
|
|
<li>macchine, cavi, pesi</li>
|
|
</ul>
|
|
</div>
|
|
</div>
|
|
</div>
|
|
<div id="postamble" class="status">
|
|
<p class="author">Author: user</p>
|
|
</div>
|
|
</body>
|
|
</html>
|