{"id":2196,"date":"2006-03-04T14:17:00","date_gmt":"2006-03-04T18:17:00","guid":{"rendered":"https:\/\/www.billybeck.com\/wordpress\/physical-training\/superior-training-technique-2-one-and-a-quarter-reps"},"modified":"2017-09-19T15:19:13","modified_gmt":"2017-09-19T19:19:13","slug":"tecnica-di-allenamento-superiore-2-un-quarto-di-ripetizioni","status":"publish","type":"post","link":"https:\/\/billybeck.com\/it\/physical-training\/superior-training-technique-2-one-and-a-quarter-reps","title":{"rendered":"Tecnica di allenamento superiore #2: un quarto di ripetizioni"},"content":{"rendered":"

\u00c8 una tecnica che ho adottato dai primi pionieri del bodybuilding.<\/p>\n

Per raccogliere i frutti del cesello del corpo di questa tecnica.<\/p>\n

In piedi.<\/p>\n

S\u00ec, ho detto di alzarsi<\/p>\n

Il mezzo pi\u00f9 efficace per imparare \u00e8 il fare, quindi facciamolo subito.<\/p>\n

Mettetevi in piedi con le mani leggermente pi\u00f9 larghe della larghezza delle spalle e con le dita dei piedi leggermente rivolte verso l'esterno.<\/p>\n

Successivamente, accovacciatevi come se foste seduti su una sedia.<\/p>\n

Scendere il pi\u00f9 possibile senza che i fianchi si abbassino.<\/p>\n

Poi risalire solo per \u00bc del percorso.<\/p>\n

Tornate ora alla posizione inferiore.<\/p>\n

Ora tornate in posizione eretta facendo attenzione a non bloccare le ginocchia.<\/p>\n

Avete appena completato uno squat da 1 e \u00bc di ripetizione.<\/p>\n

Strappatene 8-10 e capirete subito perch\u00e9 \u00e8 una tecnica di allenamento superiore.<\/p>\n

Altri esercizi a cui io e i miei clienti applichiamo spesso questa tecnica sono:<\/p>\n

    \n
  1. Mento (tutte le varianti)<\/li>\n
  2. Lat pulldown (enfatizzando il \u00bc inferiore del movimento)<\/li>\n
  3. Prese per il petto<\/li>\n
  4. Flessioni<\/li>\n
  5. Affondi<\/li>\n
  6. Pettorali<\/li>\n
  7. Righe<\/li>\n
  8. Alzate laterali del delta posteriore<\/li>\n
  9. Pressioni DB sopra la testa<\/li>\n<\/ol>\n

    Provateli nel vostro prossimo allenamento scegliendo un esercizio per ogni parte del corpo lavorata ed eseguendo 3 serie da 8-10 ripetizioni (1 e \u00bc ripetizioni).<\/p>\n

    Ad esempio:<\/p>\n

    A1. Incline DB Chest Presses in supersetting con Front Lat pulldowns<\/strong><\/p>\n

    Riposo di 30-60 secondi tra ogni superset<\/p>\n

    B1. Sollevamenti laterali con DB in superset con pressioni Overhead DB<\/strong><\/p>\n

    Riposo di 30-60 secondi per ogni superset<\/p>\n

    C1. Leg curl sdraiati in superset con squat<\/strong><\/p>\n

    Riposo di 30-60 secondi tra ogni superset<\/p>\n

    Eseguire 3 serie di ogni movimento per 3 serie da 8-10 ripetizioni da un quarto.<\/p>\n

    Si tratta di un allenamento semplice, veloce ed efficace che pu\u00f2 essere eseguito 3-4 volte alla settimana.<\/p>\n

    Alla prossima volta<\/p>\n

    Rimanere forti,<\/p>\n

    P.S. Non perdetevi la tecnica di allenamento superiore #3, una delle mie armi segrete meglio custodite per creare corpi migliori quando il tempo scarseggia.<\/p>","protected":false},"excerpt":{"rendered":"

    Provateli nel vostro prossimo allenamento e capirete subito perch\u00e9 sono cos\u00ec efficaci. Risultati maggiori in meno tempo.<\/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-2196","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nSuperior Training Technique #2: One and a Quarter Reps - 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-2-one-and-a-quarter-reps\" \/>\n<meta property=\"og:locale\" content=\"it_IT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Superior Training Technique #2: One and a Quarter Reps - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"Try these in your next workout and you will instantly know why these bad boys are so effective. 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