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lavoro generale

ciao volevo sapere quante serie e quante ripetizioni consigliereste per le trazioni, push up, parallele e addominali.



edited by: italicus, Sep 03, 2010 - 09:32 AM
e con quanto riposo tra una serie e l'altra?
italicus ha scritto:
e con quanto riposo tra una serie e l'altra?


per ora quello che serve... impara a fare gli esercizi ciao.
zippo ha scritto:
italicus ha scritto:
e con quanto riposo tra una serie e l'altra?


per ora quello che serve... impara a fare gli esercizi ciao.

Quoto Zippo ( e come non potrei icon_razz ). Impara ad eseguire bene il gesto, anche se ne fai una, ma falla bene. Non fare come quelli che ne fanno 10..ma van su e giu´di 5cm.. icon_eek icon_lol

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ok io riesco a farle bene ( sono abbastanza forte ) riesco a tirarmi su fino al petto anche con la presa che ha i palmi delle mani non di fronte a me
italicus ha scritto:
ok io riesco a farle bene ( sono abbastanza forte ) riesco a tirarmi su fino al petto anche con la presa che ha i palmi delle mani non di fronte a me


quella è la presa supina (va bene all'inizio)
ma usa prese diverse (parallele strette o medie, prone, prone larghe) ed esecuzioni diverse e mezzi diversi (sbarre con differenti spessori, anelli..)
CON IL TEMPO USA TUTTO L'ARSENALE

per ora
supponi tu faccia solo 3 rps
bene
fatti 6-10 singole con un tempo di discesa di 6" (unmilionezero, unmilioneuno, unmiliondue.. unmilionesei)
la volta successiva porta il tempo di discesa ad 8"
ogni 5 gg ti fai questo allenamento (aumentando il tempo di discesa)
ci riesci con 3' tra le serie?
perfetto!
con 2'? ancora meglio

usa una pausa ampia e poi l'anno dopo vedi di cambiare.. intanto tieniti largo
dopo questo lavoro di trazioni (hard) fatti ad esempio 2-3 serie di trazioni orizzontali (che sono in pratica facilitate dal tenere i piedi a terra) da 10-20 rps (pompa)


il giorno dopo fatti ancora trazioni (anche con spotting)
il terzo giorno altre trazioni (ad esempio 2 doppie e qualche serie con spotting)
il quarto giorno altro allenamento
il quinto riposo
il sesto ti alleni duramente

nei vari gg (secondo e quarto ad esempio) varia la presa (una difficile o facile per fare più rps) ma stai lontano dal cedimento
cambia anche attrezzo (che ne so.. falli agli anelli)


la cosa importante quando si parla di "generale" e "costruzione" è allenarsi, allenarsi e allenarsi ancora
ma mai allo sfinimento
volumi contenuti ma distribuiti lungo la settimana
io per adesso alle trazioni faccio, 5 ripetizioni singole preso supina stretta con discesa di 9" in tre posizioni diverse( alto medio e basso), stesso cosa per la presa prona larga, poi aumento ripetizioni ( o sarebbe meglio allungare il tempo?) di volta in volta. in seguito faccio una serie con 3 ripetizione ( per poi aumentare anche li). forse srebbe meglio fare 3 prona larghe 3 prona stretta 3 supina larga e 3 supina stretta?



edited by: italicus, Sep 03, 2010 - 04:37 PM
allunga il tempo
oppure.. un giorno (importante) aumenti il numero di rps (ad esempio al giorno 1, 11, 21..) mentre in un altro (giorno 6, 16, 26..) il tempo di discesa

utilizza cmq sempre lo stesso esercizio (base per te) e varia gli altri negli altri giorni
cosa fare?
scusami, qual è l'esercizio in cui sei più forte? quello supino in cui ne fai 4?
fatti serie da 2 (mai a cedimento)
ogni mese testati
ho fatto anche così
se incominciavo ad allenarmi il lunedì
facevo
lunedì
sabato
giovedì
martedì

il sabato mi testavo e la domenica non mi allenavo

mercoledì (quindi con molti più gg di recupero) ricominciavo (altro metodo)
grazie e per quanto riguarda i pesi sono consigliabili farli alla mia età? e se si con quanti kg e quante ripetizioni e serie?e per quali muscoli?
e per il lavoro forza potenza? quale meglio fare prima?



edited by: italicus, Sep 06, 2010 - 11:13 PM
fare trazioni significa fare pesi
se per pesi intendi lo squat meglio per ora impararlo e concentrarsi sugli esercizi unilaterali (step up, affondi) specie con l'arto più debole
ovviamente se hai a disposizione anche la palestra, un po' di stacchi (anche con manubri) leggeri, estensioni inverse (usa i cavi oppure le macchine per i glutei/femorali)

il non plus ultra sarebbe fare qualcosina da strongmen ma dubito che trovi qualcuno che ti possa aiutare

in sintesi: tieniti leggero, non andari MAI PESANTE, non andare a cedimento, allenati di frequente
e infine: DIVERTITI
per lo squot con quanti kg? e per le braccia?
braccia? prima della braccia pensa a fare tante trazioni e parallele
per lo squat dipende da quanto sei forte?
e cmq, non vale la pena superare (se sei al primo anno) il 70-75%
gioca con serie e pause insomma
Sul forum si tovano sempre nuovi e buoni spunti, anche per chi vuole cominciare...

P.S. x FERRARI
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2018.10.19zhouyanhua

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