Esercizi per il fitness : come farli nel modo giusto

Esercizi per il fitness : come farli nel modo giusto

132 6413

come farte gli esercizi per il fitness

L’importanza del riscaldamento

Prima di praticare esercizi fitness non bisogna mai dimenticare di fare del riscaldamento, quando si decide di intraprendere un programma di allenamento complessivo il rischio strappi o lesioni è dietro l’angolo.

Praticare esercizi fitness e portare avanti un piano di allenamento ed un piano di esercizi è l’obiettivo di tutti ma molte persone tendono a tralasciare una parte molto preziosa: il riscaldamento. Non bisogna mai dimenticare infatti che il riscaldamento, non solo migliora le prestazioni, ma aiuterà anche la mobilità generale e favorisce la prevenzione degli infortuni, che possono ostacolare risultati a lungo termine.
Il riscaldamento anche se è spesso trascurato è una salvaguardia semplice e veloce per il vostro corpo.

È da sottolineare poi che non va affatto il riscaldamento a casaccio ma bisogna farlo in modo da rispettati tutti gli elementi essenziali di questo tipo di esercizio.

Il riscaldamento perfetto

Ci sono cinque elementi che sono essenziali per massimizzare i benefici da un allenamento.

1. In primis la mobilità. La mobilità dinamica è la capacità del corpo di muoversi in più direzioni in modo sicuro. Pensate alla “mobilità” come una combinazione tra flessibilità e resistenza. La mobilità dinamica aumenta leggermente il raggio di movimento, evitando così lesioni.
2. Poi c’è il movimento. Pensate a questo come accendere l’auto prima di uscire per una passeggiata. È necessario attivare le parti del cervello che controllano i movimenti che farete nel vostro allenamento. Fare alcune flessioni è un’alternativa migliore, in più vi daranno un pò di volume per stimolare la crescita muscolare così come aumenteranno la forza. Inoltre è bene precisare che il riscaldamento aumenterà il flusso di sangue, aumenterà la temperatura interna, e migliorerà la flessibilità dei muscoli. Più flessibile è il muscolo, meno probabile è lo strappo. È per questo motivo anche che bisogna mettere sempre in campo un riscaldamento che sia estesa tutte le parti del corpo che durante una esercitazione potrebbero ritenersi a rischio. L’esecuzione attraverso un riscaldamento permette al corpo di adattarsi a schemi di movimento specifici ed a ridurre al minimo gli squilibri muscolari.
Al fine di mantenere le articolazioni in buona salute, i muscoli hanno bisogno di essere in sincrono con i legamenti e i tendini con cui lavorano in modo elastico. Tendini e legamenti saranno in buona salute e non si strappano finché la forma è buona ed il peso è adeguato per l’esercizio in corso di esecuzione.

Fatta questa premessa sul riscaldamento vogliamo darvi un elenco di esercizi fitness da praticare, ma non dimenticatevi di eseguire tutti gli esercizi in successione senza riposo.

1. In primis c’è l’esercizio sul rullo:
2-3 minuti concentrandosi sui muscoli posteriori della coscia, dorsali e muscoli medio / bassi della schiena.

2. Poi ci sono gli esercizi di Squat Overhead: 1 set, 10 ripetizioni.

3. Successivamente bisogna proseguire con il Jump Rope: 1 minuto oppure con il Pushup: 1 set, 15 ripetizioni.
4. Ed infine con il Chin up: 1 set, 5 ripetizioni.
Insomma si tratta di una serie di esercizi fondamentali che serviranno non solo a scolpire il vostro corpo ma anche rinforzare i muscoli e a garantire un situazione di benessere generale che viene donata proprio da questo tipo di esercizi.
Infine, per i più appassionati, è possibile anche trovare qualche libro in cui ci sono nozioni, informazioni ed esercizi per fare riscaldamento. E tu hai qualche suggerimento per fare riscaldamento? Vuoi dire la tua? Raccontaci dei tuoi esercizi per il riscaldamento, oppure condividi quest’articolo su Facebook!

132 COMMENTS

  10. Howdy are using WordPress for your site platform? I’m new to the blog world
    but I’m trying to get started and set up my own. Do you need any coding expertise to make your own blog?
    Any help would be really appreciated!

  15. This is really fascinating, You’re an overly skilled blogger.

    I have joined your feed and look ahead to in search of more of your excellent post.
    Additionally, I’ve shared your web site in my social networks

  38. Hi! I could have sworn I’ve visited this site before but after
    browsing through a few of the posts I realized it’s new to
    me. Nonetheless, I’m certainly pleased I found it and I’ll be bookmarking it and checking back regularly!

  40. I am curious to find out what blog system you have been working with?
    I’m having some minor security issues with my latest blog and I would like to find something more safeguarded.

    Do you have any recommendations?

  41. I’m amazed, I must say. Seldom do I encounter a blog that’s
    equally educative and entertaining, and without a doubt, you’ve hit the nail on the
    head. The issue is something which not enough men and women are speaking intelligently about.

    I’m very happy that I came across this during my search for something regarding this.

  42. You’re so awesome! I do not think I’ve read through a single thing like this before.
    So good to discover someone with some unique thoughts on this subject.
    Really.. thanks for starting this up. This site is one thing that’s needed
    on the internet, someone with a bit of originality!

  43. I’ll right away grasp your rss feed as I
    can not in finding your email subscription hyperlink or e-newsletter service.
    Do you’ve any? Kindly permit me realize so that I may just
    subscribe. Thanks.

  44. Thanks , I’ve recently been searching for information about this topic for a while and yours is
    the greatest I have found out till now. But, what about the bottom
    line? Are you certain about the source?

  45. Hi there! Quick question that’s totally off topic.
    Do you know how to make your site mobile friendly? My website looks weird when viewing
    from my iphone 4. I’m trying to find a template or plugin that
    might be able to fix this issue. If you have any suggestions, please share.

    With thanks!

  46. I believe this is among the most significant information for me.

    And i’m glad reading your article. However wanna remark on few general things, The site taste is wonderful, the articles is actually nice : D.
    Excellent job, cheers

  48. Hello There. I discovered your blog the usage of msn. This is a very neatly written article.
    I will make sure to bookmark it and come back to learn more of your useful
    info. Thank you for the post. I’ll definitely return.

  50. It’s remarkable to go to see this web page and reading the views of all friends regarding this article, while I am also keen of getting experience.

  51. First off I want to say awesome blog! I had a quick question that I’d like to ask if you do
    not mind. I was curious to find out how you center yourself and clear your thoughts prior to writing.
    I’ve had difficulty clearing my mind in getting my thoughts out.
    I truly do enjoy writing but it just seems like
    the first 10 to 15 minutes are wasted just trying to figure out how
    to begin. Any suggestions or tips? Many thanks!

  53. Heya i’m for the first time here. I found this
    board and I find It really useful & it helped me
    out much. I hope to give something back and help others like you helped me.

  54. It’s a shame you don’t have a donate button! I’d most certainly donate
    to this superb blog! I guess for now i’ll settle for bookmarking and adding your RSS feed to my Google account.
    I look forward to brand new updates and will share this blog with my Facebook group.
    Talk soon!

  55. I’m not that much of a online reader to be honest but
    your sites really nice, keep it up! I’ll go ahead and
    bookmark your site to come back down the road.
    Cheers

  58. Hi there! Do you know if they make any plugins to help with Search Engine
    Optimization? I’m trying to get my blog to rank for some targeted keywords but I’m not seeing very good results.
    If you know of any please share. Cheers!

  59. I enjoy what you guys are usually up too. This type of clever work and reporting!
    Keep up the very good works guys I’ve added you guys to our blogroll.

  60. Excellent post. I was checking continuously this blog and I’m impressed!
    Extremely helpful information specially the last part
    🙂 I care for such info a lot. I was seeking this certain information for a very long time.
    Thank you and best of luck.

  61. I needed to thank you for this excellent read!! I absolutely loved every little bit of it.
    I have you book marked to check out new things
    you post…

  62. I blog quite often and I really appreciate your content.

    Your article has really peaked my interest. I’m going to book mark your
    site and keep checking for new details about once per week.

    I subscribed to your Feed as well.

  63. Do you mind if I quote a few of your posts as long as I provide credit and
    sources back to your site? My blog is in the exact same area of interest as yours and my visitors would definitely benefit from some of the information you provide here.
    Please let me know if this alright with you. Thank you!

  64. I like the helpful information you provide in your articles.
    I will bookmark your blog and check again here frequently.
    I am quite sure I will learn many new stuff right here!

    Best of luck for the next!

  65. Hey I am so grateful I found your website, I really found you
    by mistake, while I was looking on Google for something else, Nonetheless I am here now and would just like to say many
    thanks for a incredible post and a all round entertaining blog (I also love the
    theme/design), I don’t have time to read it all at the minute but I have bookmarked
    it and also included your RSS feeds, so when I have
    time I will be back to read much more, Please do keep up the
    fantastic work.

  66. May I simply just say what a relief to uncover somebody that truly understands what they’re discussing over the internet.
    You definitely know how to bring an issue to light
    and make it important. More people have to look at this and understand this side of the story.
    It’s surprising you aren’t more popular because you definitely
    possess the gift.

  68. Hey there! This post couldn’t be written any better!
    Reading this post reminds me of my good old room mate!

    He always kept chatting about this. I will forward this
    post to him. Pretty sure he will have a good read. Thanks for sharing!

  71. Hello! I know this is kind of off topic but I was wondering if you knew where I could
    find a captcha plugin for my comment form? I’m using the same blog platform as yours
    and I’m having difficulty finding one? Thanks a
    lot!

  72. I believe this is among the such a lot vital info for me.
    And i’m happy studying your article. But wanna remark on some normal
    things, The site style is ideal, the articles is truly
    excellent : D. Excellent process, cheers

  74. Pretty element of content. I just stumbled upon your
    site and in accession capital to claim that I acquire actually
    enjoyed account your blog posts. Any way I’ll be subscribing for your feeds and even I fulfillment you get right of entry to constantly quickly.

  76. Good day! Would you mind if I share your blog with
    my zynga group? There’s a lot of people that I think would
    really appreciate your content. Please let me know. Thanks

  77. My partner and I stumbled over here from a different website and
    thought I should check things out. I like what I see so now i’m following you.

    Look forward to looking at your web page again.

  78. We’re a group of volunteers and opening a new scheme in our community.
    Your website provided us with valuable info to work on. You have done an impressive job
    and our whole community will be grateful to you.

  81. Hey there! Someone in my Myspace group shared this website with us
    so I came to check it out. I’m definitely enjoying the information. I’m book-marking and will be tweeting this to my
    followers! Wonderful blog and amazing design and style.

  82. Today, I went to the beach with my kids. I found a sea shell
    and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She placed the shell
    to her ear and screamed. There was a hermit crab inside and it pinched her
    ear. She never wants to go back! LoL I know this is totally off topic but I had to tell someone!

  83. Heya exceptional website! Does running a blog similar
    to this take a massive amount work? I’ve virtually no expertise
    in coding but I had been hoping to start my own blog in the near
    future. Anyhow, if you have any ideas or techniques for new blog owners
    please share. I know this is off subject nevertheless I just needed to ask.
    Kudos!

  84. I’m really enjoying the design and layout of your site.
    It’s a very easy on the eyes which makes it much more pleasant for me to come here and visit more often. Did you
    hire out a designer to create your theme? Excellent work!

  85. I truly love your website.. Great colors & theme. Did you create this site yourself?
    Please reply back as I’m attempting to create my own website and would like to
    learn where you got this from or exactly what the theme
    is named. Many thanks!

  86. magnificent points altogether, you just gained a new reader.

    What might you recommend in regards to your put up that you
    made a few days in the past? Any certain?

  87. Thanks for ones marvelous posting! I genuinely enjoyed reading
    it, you are a great author. I will always bookmark your blog and will eventually come back someday.
    I want to encourage continue your great work, have a nice afternoon!

  88. You are so interesting! I do not think I’ve truly read
    through anything like that before. So wonderful to discover someone with some genuine thoughts on this subject matter.
    Really.. many thanks for starting this up. This website is something that’s needed on the web, someone with a bit of originality!

  89. Wonderful beat ! I wish to apprentice while you amend your site, how can i subscribe for a blog site?

    The account aided me a acceptable deal. I had been a little bit acquainted of this your broadcast provided
    bright clear idea

  90. What’s up every one, here every person is sharing these
    kinds of know-how, thus it’s fastidious to read this blog, and I used to pay a quick visit this blog all the time.

  93. It’s perfect time to make some plans for the future and it’s time to be happy.
    I’ve read this post and if I could I desire to suggest you few interesting things
    or suggestions. Perhaps you can write next articles referring to
    this article. I desire to read even more things about it!

  94. When I initially commented I clicked the “Notify me when new comments are added” checkbox and now each time
    a comment is added I get four e-mails with the same comment.
    Is there any way you can remove me from that service? Appreciate it!

  96. I am really enjoying the theme/design of your site.
    Do you ever run into any web browser compatibility problems?

    A handful of my blog visitors have complained about my website not operating correctly in Explorer but looks great in Firefox.

    Do you have any ideas to help fix this problem?

  97. Great – I should certainly pronounce, impressed with your website. I had no trouble navigating through all the tabs and related information ended up being truly easy to do to access. I recently found what I hoped for before you know it in the least. Quite unusual. Is likely to appreciate it for those who add forums or anything, website theme . a tones way for your customer to communicate. Nice task.

  98. I’m not sure why but this web site is loading extremely slow for me. Is anyone else having this issue or is it a issue on my end? I’ll check back later and see if the problem still exists.

  99. Some truly wonderful info , Gladiolus I noticed this. “Courage is contagious. When a brave man takes a stand, the spines of others are stiffened.” by William Franklin Billy Graham.

  101. Thanks for sharing superb informations. Your website is very cool. I’m impressed by the details that you have on this site. It reveals how nicely you understand this subject. Bookmarked this web page, will come back for more articles. You, my pal, ROCK! I found just the info I already searched all over the place and simply could not come across. What a perfect web site.

  104. I will right away grab your rss feed as I can’t find your e-mail subscription link or e-newsletter service. Do you have any? Kindly let me know in order that I could subscribe. Thanks.

  106. I genuinely enjoy looking through on this internet site, it holds superb posts. “I have a new philosophy. I’m only going to dread one day at a time.” by Charles M. Schulz.

  107. Outstanding post however I was wondering if you could write a litte more on this topic? I’d be very grateful if you could elaborate a little bit further. Many thanks!

  108. Simply want to say your article is as astonishing. The clarity on your publish is simply cool and that i can assume you’re knowledgeable in this subject. Well along with your permission allow me to take hold of your feed to stay up to date with drawing close post. Thank you a million and please keep up the rewarding work.

  111. Good ?V I should certainly pronounce, impressed with your web site. I had no trouble navigating through all tabs as well as related info ended up being truly simple to do to access. I recently found what I hoped for before you know it in the least. Quite unusual. Is likely to appreciate it for those who add forums or anything, website theme . a tones way for your client to communicate. Nice task..

  112. Throughout the great scheme of things you secure a B+ just for effort. Exactly where you actually lost us was on your particulars. You know, they say, details make or break the argument.. And that could not be much more correct in this article. Having said that, permit me tell you what did give good results. The writing is definitely highly convincing and that is probably the reason why I am making the effort to opine. I do not make it a regular habit of doing that. Next, while I can certainly notice a jumps in logic you make, I am definitely not convinced of exactly how you seem to connect the points which make the actual conclusion. For the moment I will, no doubt subscribe to your point but hope in the future you actually connect the dots much better.

  113. I’m now not positive the place you are getting your information, but good topic. I needs to spend some time studying more or understanding more. Thanks for fantastic info I was searching for this information for my mission.

  114. Thanks for your personal marvelous posting! I truly enjoyed reading it, you’re a great author.I will ensure that I bookmark your blog and definitely will come back down the road. I want to encourage continue your great posts, have a nice morning!

  115. Thank you for another informative web site. Where else could I get that kind of info written in such a perfect way? I’ve a project that I’m just now working on, and I’ve been on the look out for such info.

  120. When I originally commented I clicked the -Notify me when new comments are added- checkbox and now each time a comment is added I get four emails with the same comment. Is there any way you can remove me from that service? Thanks!

Leave a Reply