398 lines
11 KiB
HTML
398 lines
11 KiB
HTML
<?xml version="1.0" encoding="utf-8"?>
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<!DOCTYPE html PUBLIC "-//W3C//DTD XHTML 1.0 Strict//EN"
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"http://www.w3.org/TR/xhtml1/DTD/xhtml1-strict.dtd">
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<html xmlns="http://www.w3.org/1999/xhtml" lang="en" xml:lang="en">
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<head>
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<!-- 2022-01-24 Mon 01:20 -->
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<meta http-equiv="Content-Type" content="text/html;charset=utf-8" />
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<meta name="viewport" content="width=device-width, initial-scale=1" />
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<title>Lezzi anche in palestra</title>
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<meta name="generator" content="Org mode" />
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<meta name="author" content="bparodi" />
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<link rel="stylesheet" href="articles.css">
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</head>
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<body>
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<div id="content">
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<h1 class="title">Lezzi anche in palestra</h1>
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<div id="outline-container-org54baab3" class="outline-2">
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<h2 id="org54baab3">Riscaldamento</h2>
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</div>
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<div id="outline-container-org6c48886" class="outline-2">
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<h2 id="org6c48886">Parte superiore</h2>
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<div class="outline-text-2" id="text-org6c48886">
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</div>
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<div id="outline-container-orgd611fdf" class="outline-3">
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<h3 id="orgd611fdf">Dorsali</h3>
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<div class="outline-text-3" id="text-orgd611fdf">
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</div>
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<div id="outline-container-org24d3279" class="outline-4">
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<h4 id="org24d3279">Lat Machine</h4>
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<div class="outline-text-4" id="text-org24d3279">
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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-orgc2d978d" class="outline-4">
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<h4 id="orgc2d978d">Pulley</h4>
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<div class="outline-text-4" id="text-orgc2d978d">
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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-orga995ec0" class="outline-3">
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<h3 id="orga995ec0">Pettorali</h3>
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</div>
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<div id="outline-container-orgb99e5d9" class="outline-3">
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<h3 id="orgb99e5d9">Manubri</h3>
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<div class="outline-text-3" id="text-orgb99e5d9">
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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-org115b5b7" class="outline-4">
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<h4 id="org115b5b7">Pectoral machine</h4>
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<div class="outline-text-4" id="text-org115b5b7">
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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-org67129a1" class="outline-4">
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<h4 id="org67129a1">Chest press</h4>
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<div class="outline-text-4" id="text-org67129a1">
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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-orga4a557d" class="outline-4">
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<h4 id="orga4a557d">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-org6448f5c" class="outline-2">
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<h2 id="org6448f5c">Parte inferiore</h2>
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<div class="outline-text-2" id="text-org6448f5c">
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</div>
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<div id="outline-container-orgdeb449f" class="outline-4">
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<h4 id="orgdeb449f">Leg extension</h4>
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<div class="outline-text-4" id="text-orgdeb449f">
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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-orgbedc16b" class="outline-4">
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<h4 id="orgbedc16b">Leg curl</h4>
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<div class="outline-text-4" id="text-orgbedc16b">
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<p>
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Il leg curl è un attrezzo ideato per allenare i bicipiti femorali, nel
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movimento verranno coinvolti in parte anche i glutei
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</p>
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</div>
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</div>
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<div id="outline-container-org1845aab" class="outline-4">
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<h4 id="org1845aab">Adductor machine</h4>
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<div class="outline-text-4" id="text-org1845aab">
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<p>
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Attrezzo ideato per l'allenamento degli adduttori
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</p>
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</div>
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</div>
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<div id="outline-container-orgd88dab1" class="outline-4">
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<h4 id="orgd88dab1">Abductor machine</h4>
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<div class="outline-text-4" id="text-orgd88dab1">
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<p>
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Attrezzo ideato per l'allenamento degli abduttori
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</p>
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</div>
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</div>
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<div id="outline-container-org21e118b" class="outline-4">
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<h4 id="org21e118b">Calf machine</h4>
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<div class="outline-text-4" id="text-org21e118b">
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<p>
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La calf machine è una macchina creata per l'allenamento dei polpacci,
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si trova solitamente in due versioni, una per eseguire il calf in
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piedi ed una per eseguire il calf da seduto
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</p>
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</div>
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</div>
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<div id="outline-container-orgd7f3201" class="outline-4">
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<h4 id="orgd7f3201">Hiptrac</h4>
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</div>
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</div>
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<div id="outline-container-org05c164c" class="outline-2">
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<h2 id="org05c164c">Generici</h2>
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<div class="outline-text-2" id="text-org05c164c">
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</div>
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<div id="outline-container-org0e3446d" class="outline-3">
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<h3 id="org0e3446d">Panca per addominali</h3>
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</div>
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<div id="outline-container-orgdd49f40" class="outline-3">
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<h3 id="orgdd49f40">HyperExtension</h3>
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</div>
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<div id="outline-container-orge6b5e17" class="outline-3">
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<h3 id="orge6b5e17">Tapis roulant</h3>
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</div>
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</div>
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<div id="outline-container-orga71148e" class="outline-2">
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<h2 id="orga71148e"><span class="todo TODO">TODO</span> cavi</h2>
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<div class="outline-text-2" id="text-orga71148e">
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<p>
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<a href="https://workoutlabs.com/exercise-guide/standing-cable-fly-press/">https://workoutlabs.com/exercise-guide/standing-cable-fly-press/</a>
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</p>
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</div>
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</div>
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<div id="outline-container-org2d94b3b" class="outline-2">
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<h2 id="org2d94b3b"><span class="todo TODO">TODO</span> Parte sotto workout</h2>
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<div class="outline-text-2" id="text-org2d94b3b">
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<ul class="org-ul">
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<li>Squat (meglio inclinata che 180?)</li>
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<li>hiptrac</li>
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<li>superserie 4 macchinari Trodica</li>
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<li>polpacci</li>
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<li>polpacci bilanciere</li>
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<li>esercizio schiena (back extension)</li>
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</ul>
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</div>
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</div>
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<div id="outline-container-org6e59f3f" class="outline-2">
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<h2 id="org6e59f3f"><span class="todo TODO">TODO</span> Lista workout parte superiore</h2>
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<div class="outline-text-2" id="text-org6e59f3f">
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<ul class="org-ul">
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<li>bilanciere o chest press o seated chest press</li>
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<li>Diverging seated row 23-27</li>
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<li>Shoulder press 20-25</li>
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<li>Lateral raise 27</li>
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<li>pectoral</li>
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<li>rear delt Machine</li>
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<li>Lying tricep extensions + Close grip Dumbbel press (superserie)</li>
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<li>Rowing panca pesi 8</li>
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<li>Hammer curl 8</li>
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<li>Lateral 8 mmm</li>
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<li>abdominal machine 36</li>
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<li>panca addominali</li>
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</ul>
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<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
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<colgroup>
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<col class="org-left" />
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<col class="org-left" />
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</colgroup>
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<thead>
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<tr>
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<th scope="col" class="org-left">Lunedì</th>
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<th scope="col" class="org-left">Martedì</th>
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</tr>
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</thead>
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<tbody>
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<tr>
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<td class="org-left">Seated Chest press</td>
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<td class="org-left"> </td>
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</tr>
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<tr>
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<td class="org-left">standing cable crossover press</td>
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<td class="org-left"> </td>
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</tr>
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<tr>
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<td class="org-left">Lat Machine (alterna wide e close)</td>
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<td class="org-left"> </td>
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</tr>
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<tr>
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<td class="org-left">Shoulder Press</td>
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<td class="org-left"> </td>
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</tr>
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<tr>
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<td class="org-left">Lateral raise</td>
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<td class="org-left"> </td>
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</tr>
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<tr>
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<td class="org-left">Lying triceps extension</td>
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<td class="org-left"> </td>
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</tr>
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<tr>
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<td class="org-left">Close Grip Dumbbell</td>
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<td class="org-left"> </td>
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</tr>
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<tr>
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<td class="org-left">Dumbbell bench rows</td>
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<td class="org-left"> </td>
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</tr>
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<tr>
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<td class="org-left">Hammer curl</td>
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<td class="org-left"> </td>
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</tr>
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</tbody>
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<tbody>
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<tr>
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<td class="org-left">hiptrac</td>
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<td class="org-left"> </td>
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</tr>
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<tr>
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<td class="org-left">squat</td>
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<td class="org-left"> </td>
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</tr>
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</tbody>
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</table>
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</div>
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<div id="outline-container-orgbf719a2" class="outline-3">
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<h3 id="orgbf719a2">PROVA</h3>
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<div class="outline-text-3" id="text-orgbf719a2">
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<ul class="org-ul">
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<li>Assisted dip</li>
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<li>chair leg knee hip raise
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<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>
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<li>farmer's walk <a href="https://workoutlabs.com/exercise-guide/farmers-walk-carry/">https://workoutlabs.com/exercise-guide/farmers-walk-carry/</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-orgd9d1891" class="outline-3">
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<h3 id="orgd9d1891">Immagini TODO</h3>
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<div class="outline-text-3" id="text-orgd9d1891">
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<p>
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<img src="./files/workout/close-grip-dumbbell.gif" alt="close-grip-dumbbell.gif" />
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<img src="./files/workout/lying-triceps-extension.gif" alt="lying-triceps-extension.gif" />
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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-org1599f44" class="outline-2">
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<h2 id="org1599f44">Pesi</h2>
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<div class="outline-text-2" id="text-org1599f44">
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<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
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<colgroup>
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<col class="org-left" />
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<col class="org-right" />
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</colgroup>
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<thead>
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<tr>
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<th scope="col" class="org-left">Macchine</th>
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<th scope="col" class="org-right">Peso (kg)</th>
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</tr>
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</thead>
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<tbody>
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<tr>
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<td class="org-left">Bilanciere</td>
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<td class="org-right">30</td>
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</tr>
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<tr>
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<td class="org-left">Pectoral</td>
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<td class="org-right">25</td>
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</tr>
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<tr>
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<td class="org-left">rear delt</td>
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<td class="org-right">32</td>
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</tr>
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</tbody>
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</table>
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<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
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<colgroup>
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<col class="org-left" />
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<col class="org-right" />
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</colgroup>
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<thead>
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<tr>
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<th scope="col" class="org-left">Sollevamenti con manubri</th>
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<th scope="col" class="org-right">Peso (kg)</th>
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</tr>
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</thead>
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<tbody>
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<tr>
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<td class="org-left">Laterali</td>
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<td class="org-right">8</td>
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</tr>
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<tr>
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<td class="org-left">Frontali</td>
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<td class="org-right">8</td>
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</tr>
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<tr>
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<td class="org-left">tricep extensions</td>
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<td class="org-right">8</td>
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</tr>
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<tr>
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<td class="org-left">close grip</td>
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<td class="org-right">8</td>
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</tr>
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</tbody>
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</table>
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</div>
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</div>
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<div id="outline-container-orgfb33038" class="outline-2">
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<h2 id="orgfb33038">TODO</h2>
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<div class="outline-text-2" id="text-orgfb33038">
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<p>
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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>
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</p>
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</div>
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</div>
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<div id="outline-container-orgb5ba2c9" class="outline-2">
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<h2 id="orgb5ba2c9"><span class="todo TODO">TODO</span> riorganizza</h2>
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<div class="outline-text-2" id="text-orgb5ba2c9">
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<ul class="org-ul">
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<li>gruppo muscolare</li>
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<li>tirata o presa</li>
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<li>macchine, cavi, pesi</li>
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</ul>
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</div>
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</div>
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</div>
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<div id="postamble" class="status">
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<p class="author">Author: bparodi</p>
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</div>
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</body>
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</html>
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