{"id":2200,"date":"2007-08-06T00:00:00","date_gmt":"2007-08-06T04:00:00","guid":{"rendered":"https:\/\/www.billybeck.com\/wordpress\/physical-training\/sylvia-ferrero-building-da-booty"},"modified":"2017-09-19T15:11:43","modified_gmt":"2017-09-19T19:11:43","slug":"sylvia-ferrero-che-costruisce-il-suo-bottino","status":"publish","type":"post","link":"https:\/\/billybeck.com\/it\/physical-training\/sylvia-ferrero-building-da-booty","title":{"rendered":"Sylvia Ferrero - Costruire il sedere"},"content":{"rendered":"

Costruire un bottino<\/strong><\/h2>\n

Fase I<\/strong><\/h3>\n\n\n\n\n\n\n\n\n\n\n
Esercizio<\/td>\nSet<\/td>\nRappresentanti<\/td>\nTempo<\/td>\nRiposo<\/td>\n<\/tr>\n
A1. SB Leg Curls<\/td>\n2<\/td>\n8-10<\/td>\n212<\/td>\n30<\/td>\n<\/tr>\n
A2. Estensione dell'anca.<\/td>\n2<\/td>\n6-8<\/td>\n222<\/td>\n30<\/td>\n<\/tr>\n
A3. Matrice: Sequenza di affondi di avvicinamento<\/td>\n2<\/td>\n3 per<\/td>\n201<\/td>\n30<\/td>\n<\/tr>\n
<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
B1. Squat BB<\/td>\n4<\/td>\n6-8<\/td>\n401<\/td>\n10<\/td>\n<\/tr>\n
B2. Pressa per le gambe - Altezza e larghezza dei piedi<\/td>\n4<\/td>\n12<\/td>\n301<\/td>\n10<\/td>\n<\/tr>\n
B3. Arricciature delle gambe<\/td>\n4<\/td>\n25<\/td>\n201<\/td>\n90<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

La sequenza di lettere e numeri si legge come segue:<\/p>\n

Gli esercizi \"A\" vengono eseguiti in gruppo, comunemente chiamati \"circuito\". Per esempio, all'inizio l'atleta eseguir\u00e0 i Leg Curl con Swiss Ball (SB) per 8-10 ripetizioni, quindi riposer\u00e0 30 secondi e eseguir\u00e0 6-8 ripetizioni di Estensioni dell'anca (Ext.). Riposare 30 secondi. Poi passa alla sequenza di affondi in avanti, laterali e posteriori, 3 ripetizioni per gamba e per direzione. Riposare 30 secondi e ripetere per un'altra serie come indicato.<\/p>\n

Lo stesso vale per tutti gli esercizi con lettere simili.<\/p>\n

Il TEMPO \u00e8 fondamentale. Molte persone commettono l'errore di sollevare alla velocit\u00e0 della luce, il che aumenta il rischio di lesioni e riduce al minimo i RISULTATI, diminuendo la tensione sui muscoli. Il tempo si riferisce al numero di secondi per abbassare il peso, fare una pausa o mantenere il peso in posizione isometrica e sollevarlo. Alcuni allenatori di forza utilizzano un metodo a 3 numeri, mentre altri optano per un metodo a 4 numeri. In questo caso utilizzo il metodo dei 3 numeri.<\/p>\n

    \n
  • Primo numero:<\/strong> # di secondi per abbassare il peso<\/li>\n
  • Secondo numero:<\/strong> # di secondi per la pausa<\/li>\n
  • Terzo numero:<\/strong> # di secondi per sollevare il peso<\/li>\n<\/ul>\n

    Questo piano deve essere eseguito 2 volte a settimana (luned\u00ec e gioved\u00ec o marted\u00ec e venerd\u00ec sono due opzioni).<\/p>\n

    Seguite questo piano per 3 settimane e poi passate alla fase II.<\/p>\n

    * Per le descrizioni dettagliate (comprese foto e video) di ogni esercizio, consultate l'area riservata ai membri, in arrivo a breve.<\/p>\n

    Nota finale:<\/strong><\/h2>\n

    Tutti i risultati fisici derivano da una precisa combinazione di protocolli di allenamento efficaci, alimentazione adeguata, condizionamento mentale e qualit\u00e0 e quantit\u00e0 di sonno e relax. Detto ci\u00f2, questo piano, come qualsiasi altro piano di allenamento, \u00e8 pi\u00f9 efficace se combinato con gli altri componenti.<\/p>\n

    Pianifica l'attacco e attacca il tuo piano!!!<\/strong><\/h3>\n

    \"\"<\/p>\n

    P.S. Guardate la foto qui sopra. Ecco quanto dovreste essere esausti dopo.<\/p>\n

    \n

    \"La sfida fisica porta al cambiamento fisico\".
    \n~ BB3<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

    Per prepararsi al Campionato del Mondo, Sylvia aveva bisogno di bilanciare il suo fisico aggiungendo muscoli alle gambe e ai fianchi. Ecco il piano che ho creato per cesellare un sedere da campionessa.<\/p>","protected":false},"author":3,"featured_media":3328,"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-2200","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-physical-training"],"yoast_head":"\nSylvia Ferrero - Building Da Booty - 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\/sylvia-ferrero-building-da-booty\" \/>\n<meta property=\"og:locale\" content=\"it_IT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sylvia Ferrero - Building Da Booty - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"In preparation for the World Championship, Sylvia needed to balance her physique by adding some muscle to her legs and hips. 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