{"id":2195,"date":"2006-02-28T17:28:00","date_gmt":"2006-02-28T21:28:00","guid":{"rendered":"https:\/\/www.billybeck.com\/wordpress\/physical-training\/superior-training-technique-1-21s"},"modified":"2017-09-19T15:21:04","modified_gmt":"2017-09-19T19:21:04","slug":"tecnica-di-allenamento-superiore-1-21s","status":"publish","type":"post","link":"https:\/\/billybeck.com\/it\/physical-training\/superior-training-technique-1-21s","title":{"rendered":"Tecnica di allenamento superiore #1: 21s (Twon-TEE-Wunz)"},"content":{"rendered":"

Quando avevo 12 anni, mio padre mi regal\u00f2 una copia dell'Enciclopedia del Bodybuilding Moderno di Arnold Schwarzenegger. Nel giro di una settimana, ho strappato il mio letto e ho messo una panca per i pesi. Mi ero appassionato. La mia camera da letto divenne la mia sala pesi. Ogni giorno, dopo la scuola, dalle 15.30 alle 17.30, facevo tutti gli esercizi che conoscevo (probabilmente non era il programma migliore, lo ammetto). Una delle tecniche che utilizzavo si chiamava:<\/p>\n

21s<\/strong><\/h3>\n

Negli anni Cinquanta e Sessanta, i culturisti utilizzavano con successo questa tecnica per massimizzare lo sviluppo dei bicipiti.<\/p>\n

Da allora ho utilizzato questa tecnica su tutte le parti del corpo e si \u00e8 rivelata uno strumento molto efficace.<\/p>\n

Per cominciare, eseguite un curl in piedi.<\/strong><\/h3>\n

L'esercizio \u00e8 suddiviso in 3 parti.<\/p>\n

    \n
  1. La met\u00e0 superiore del ricciolo (7 volte)<\/li>\n
  2. L'intera gamma di movimenti (7 volte)<\/li>\n
  3. La met\u00e0 inferiore del ricciolo (7 volte)<\/li>\n<\/ol>\n

    Tradizionalmente, i pionieri del bodybuilding eseguivano 3 serie da 7 ripetizioni o 21 ripetizioni totali, da cui il nome 21s.<\/p>\n

    Ecco un esempio di come impiegare i 30s con gli squat.<\/strong><\/h3>\n

    Provate ora.<\/strong><\/p>\n

      \n
    1. Iniziate stando in piedi con i piedi alla larghezza delle spalle.<\/li>\n
    2. Accovacciarsi finch\u00e9 non si sente che i fianchi iniziano a rimboccarsi.<\/li>\n
    3. Poi risalire a met\u00e0 strada.<\/li>\n
    4. Ora tornate in fondo.<\/li>\n
    5. Continuare in questo modo per 10 ripetizioni.<\/li>\n
    6. Eseguire ora 10 ripetizioni con una gamma completa di movimenti.<\/li>\n
    7. Non bloccate le ginocchia.<\/li>\n
    8. Eseguire 10 ripetizioni.<\/li>\n
    9. Ora eseguite 10 ripetizioni nella met\u00e0 superiore del movimento.<\/li>\n
    10. Questo completa la serie dei 30 anni.<\/li>\n<\/ol>\n

      Per riassumere:<\/strong><\/h3>\n
        \n
      1. Le 21 possono essere modificate per qualsiasi esercizio, regolando gli intervalli di ripetizioni in base al livello di difficolt\u00e0. Ad esempio, gli squat possono essere da 30 o da 60, mentre i piegamenti a presa larga possono essere da 6 o da 9.<\/li>\n
      2. Indipendentemente dall'intervallo di ripetizioni, ogni esercizio viene suddiviso eseguendo la met\u00e0 pi\u00f9 impegnativa del movimento, seguita dall'intera gamma di movimenti e conclusa con la met\u00e0 meno impegnativa del movimento. Questo varia a seconda dell'esercizio.<\/li>\n
      3. Non oscillare il peso e non muoversi troppo velocemente. Lo slancio diminuisce l'efficacia della tecnica e aumenta il rischio di lesioni.<\/li>\n<\/ol>\n

         <\/p>\n

        \n

        Nella seconda parte, condivider\u00f2 un'altra arma per perfezionare il corpo: (wun e core-terz) o 1 e 1\/4 di ripetizioni.<\/p>\n

        Rimanere forti e concentrati,<\/strong><\/p>","protected":false},"excerpt":{"rendered":"

        Mettere alla prova il proprio corpo a ogni allenamento \u00e8 fondamentale per un miglioramento fisico continuo. Quando \u00e8 necessario, ricorro a tecniche che accendono la mente e i muscoli. Provate 21s e sentirete subito la differenza.<\/p>","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[15],"tags":[],"class_list":["post-2195","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nSuperior Training Technique #1: 21s (Twon-TEE-Wunz) - Billy Beck<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.billybeck.com\/physical-training\/superior-training-technique-1-21s\" \/>\n<meta property=\"og:locale\" content=\"it_IT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Superior Training Technique #1: 21s (Twon-TEE-Wunz) - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"Challenging your body each and every workout is imperative to continuous physical improvement. 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