{"id":59,"date":"2010-09-07T00:00:00","date_gmt":"2010-09-07T04:00:00","guid":{"rendered":"https:\/\/www.billybeck.com\/\/wordpress\/physical-training\/how-to-overcome-the-most-common-mistakes-with-five-powerful-principles"},"modified":"2017-09-19T14:30:15","modified_gmt":"2017-09-19T18:30:15","slug":"come-superare-gli-errori-piu-comuni-con-cinque-potenti-principi","status":"publish","type":"post","link":"https:\/\/billybeck.com\/it\/physical-training\/how-to-overcome-the-most-common-mistakes-with-five-powerful-principles","title":{"rendered":"Come superare gli errori pi\u00f9 comuni grazie a CINQUE potenti principi"},"content":{"rendered":"

Per massimizzare i vostri sforzi in palestra, attenetevi alle Cinque C dell'allenamento di resistenza. Questa semplice filosofia vi porter\u00e0 letteralmente anni luce oltre la maggioranza dei sollevatori di pesi in qualsiasi palestra.<\/p>\n

Le CINQUE C dell'allenamento alla resistenza<\/strong><\/h2>\n

1. Sfida:<\/strong><\/h3>\n

Se volete ottenere risultati, dovete lavorare. Mi dispiace, ma \u00e8 la verit\u00e0. Come ho gi\u00e0 detto, \u00e8 assolutamente necessario irritare il muscolo con pesi impegnativi, altrimenti non si produrr\u00e0 uno stimolo.<\/p>\n

Non sprecate il vostro tempo. Sfida te stesso.<\/p>\n

Un errore comune che vedo quando qualcuno inizia un programma di allenamento \u00e8 quello di progredire troppo rapidamente. Il risultato finale \u00e8 l'esaurimento e spesso l'infortunio. Se non vi siete allenati con costanza, per ottenere dei risultati basta un po' di pi\u00f9 di quello che siete abituati a fare. Ovviamente, se siete incollati al divano per sei ore al giorno, non ci vorr\u00e0 molto. Siate realistici e progredite un passo alla volta e prima di accorgervene farete passi da gigante.<\/p>\n

2. Controllo:<\/strong><\/h3>\n

L'errore numero uno commesso in palestra che limita i risultati \u00e8 la velocit\u00e0 con cui si solleva e si abbassa il peso. La velocit\u00e0 di sollevamento non \u00e8 accettabile. Mi spiego meglio. Quando si solleva un peso velocemente, il muscolo lavora inizialmente, ma poi si lascia trasportare dallo slancio. Poi la direzione del peso viene invertita. Quando la discesa \u00e8 incontrollata, si sfrutta il ciclo di accorciamento dello stiramento. Ci\u00f2 significa semplicemente che le articolazioni e il tessuto connettivo vengono sollecitati maggiormente, mentre l'area bersaglio (il tessuto muscolare) riceve meno tensione. In sostanza, eseguire un esercizio in modo incontrollato riduce i benefici e aumenta il rischio di lesioni. Questo \u00e8 uno dei motivi per cui includo un tempo per ogni esercizio. Per esempio, supponiamo che si stiano eseguendo delle flessioni e che sia indicato un tempo di 312. Ci\u00f2 significa che ci si abbasser\u00e0 in modo tale da poter eseguire le flessioni in modo controllato. Ci\u00f2 significa che vi abbasserete in 3 secondi, farete una pausa di 1 secondo e vi solleverete in 2 secondi.<\/p>\n

3. Orologio:<\/strong><\/h3>\n

L'orologio si riferisce al tempo. Il tempo necessario per completare l'allenamento non dovrebbe superare i 60 minuti. Dopo questo tempo, l'allenamento va oltre la capacit\u00e0 di recupero del corpo. L'orologio si riferisce anche al riposo tra le serie. Le ricerche dimostrano che periodi di riposo di 30-60 secondi producono un aumento degli ormoni benefici (testosterone e ormone della crescita) e migliorano l'efficienza cardiovascolare. Non stimate gli intervalli di riposo. Guardate l'orologio. Periodi di riposo specifici producono risultati specifici.<\/p>\n

4. Cambiamento:<\/strong><\/h3>\n

Se si continua a fare le stesse cose, alla fine ci si scontra con un muro. Per questo motivo \u00e8 necessario cambiare spesso il programma di allenamento con la resistenza. Pi\u00f9 si \u00e8 avanzati nell'allenamento, pi\u00f9 spesso si deve modificare il programma. In generale, se non vi siete allenati con costanza, dovete cambiare il programma ogni 3-4 settimane. Se ci si allena con costanza da almeno un anno, \u00e8 necessario modificare qualche aspetto del programma ogni 2-3 settimane. Se invece vi allenate con costanza da 2 anni o pi\u00f9, il vostro corpo progredir\u00e0 solo con modifiche settimanali o bisettimanali al vostro protocollo. Esistono numerosi modi per variare gli allenamenti: ecco i 7 metodi per mettere alla prova il vostro corpo:<\/p>\n

    \n
  • Sollevare pesi pi\u00f9 pesanti<\/li>\n
  • Riduzione dei periodi di riposo<\/li>\n
  • Rallentamento del tempo<\/li>\n
  • Aumentare il numero di set<\/li>\n
  • Eseguire pi\u00f9 ripetizioni<\/li>\n
  • Allenamento pi\u00f9 frequente di ogni parte del corpo (una volta a settimana rispetto a tre volte a settimana).<\/li>\n
  • Allenarsi pi\u00f9 volte alla settimana<\/li>\n<\/ul>\n

    5. Concentrazione e attenzione:<\/strong><\/h3>\n

    Per ottenere il massimo dall'allenamento, \u00e8 indispensabile concentrarsi sull'obiettivo e sfidare se stessi ogni volta. Con dieci milioni di cose che accadono nella vita e distrazioni ovunque, spesso \u00e8 pi\u00f9 facile dirlo che farlo. Spesso i miei clienti arrivano distratti e non concentrati. Quando ci\u00f2 accade, utilizzo una strategia specifica che potete applicare oggi stesso.<\/p>\n

    Mentre ci si riscalda sul tapis roulant:<\/p>\n

      \n
    • Il primo passo \u00e8 rallentare e rendersi conto che non \u00e8 necessario avere fretta.<\/li>\n
    • Fate 10 respiri profondi - Inspirate per 4 secondi interi, espirate per 4 secondi interi.<\/li>\n
    • Poi rivedete la vostra visione e il vostro obiettivo per essere qui oggi.<\/li>\n
    • Che cosa siete determinati a raggiungere?<\/li>\n
    • Come vi sentirete una volta completata la formazione?<\/li>\n<\/ul>\n
      \n

      \"Principio\"<\/p>\n

      Potete scegliere se fare le cose a met\u00e0 e perdere tempo prezioso o se concentrarvi e fare un altro passo avanti verso l'obiettivo desiderato. Dipende da voi. Entrambe le cose richiedono la stessa quantit\u00e0 di tempo.<\/strong><\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

      Per massimizzare i vostri sforzi in palestra, attenetevi alle Cinque C dell'allenamento di resistenza. Questa semplice filosofia vi porter\u00e0 letteralmente anni luce oltre la maggior parte dei sollevatori di pesi in qualsiasi palestra.<\/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-59","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nHow to Overcome the Most Common Mistakes with FIVE Powerful Principles - 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\/how-to-overcome-the-most-common-mistakes-with-five-powerful-principles\" \/>\n<meta property=\"og:locale\" content=\"it_IT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Overcome the Most Common Mistakes with FIVE Powerful Principles - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"In order to maximize your efforts in the gym, adhere to the Five C’s of Resistance Training. 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