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Core Stability - 11 - Tono muscolare-Allenamento funzionale

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Core Stability - 11 - Tono muscolare-Allenamento funzionale

  1. 1. 06 Training Muscolare Funzionale 4 gruppi - 3 esercizi - 3 set - Tappeto-Pedana - ca 40' ESERCIZI DI MEDIA INTENSITA’ GRUPPO 1 - Ripetere il ciclo 3 volte Sigle Leg Push Up 8 per gamba Classiche flessioni a terra con 1 gamba sola. Alternare ogni serie. Azione media. 10" recupero Single Leg Squat 10 per gamba In piedi, flessione su una gamba, uscendo con l’altra verso l’esterno. Alternare. Azione media. 10" recupero Pilates Back Bow (Lev.3) 14 Supino braccia e gambe stese, inarcare e contrarre i lombari. Azione lenta. 10" recupero GRUPPO 2 - Ripetere il ciclo 3 volte Supine Push Up (Lev.2) 14 Supino, pugni chiusi, contrarre i dorsali, scivolando sui pugni, portare lo sterno molto alto. Azione media. 10" recupero Pilates Shoulder Bridge (Lev.3) 14 per lato Supino braccia e 1 gamba tesi e perpendicolari, sollevare i glutei. Azione media. 10" recupero Pilates Side Hip Raise (Lev.3) 14 per lato Plank laterale braccio teso, l’altra mano dietro la nuca, portare l’anca a terra e rialzarla ad arco. Azione lenta. 10" recupero
  2. 2. GRUPPO 3 - Ripetere il ciclo 3 volte Inverted Push Up 14 Su pedana, in arco a terra, flettere le braccia. Azione media. 10" recupero Lateral Jump 10 Balzo laterale con altra gamba a bilanciare. Escursione ampia. Azione veloce. 10" recupero Jack Knike Crunch 14 Supino braccia indietro stese e gambe stese, portare le gambe in alto, POI sollevare le spalle da terra e con la punta dell mani tocca i piedi. Azione lenta. 10" recupero GRUPPO 4 - Ripetere il ciclo 3 volte Plyometric Squat Jump 15 Partenza da terra, spinta e salita su panca a piedi uniti. Spinta e discesa. Azione medio-lenta. 30" recupero Side Plank With Leg Raise 14 per lato Plank laterale braccio teso, l’altra mano sul fianco, In appoggio su un piede, portare l’altro in alto. Azione media. 10" recupero Windshield Wipers (Lev.10) 10 Supino, braccia aperte, gambe tese perpendicolari a terra, oscillare dx/sx quasi a terra. Azione lenta. 10" recupero

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