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Macchine per glutei
Cyclette-macchina ellittica
La cyclette ellittica per il fitness è ideale per far lavorare aerobicamente il sistema cardiovascolare. È una macchina costituita da pedali e da maniglie per sorreggersi. Simulando lo sci di fondo questa cyclette fa muovere le gambe alternativamente, una avanti l’altra indietro, disegnando un movimento ellittico.
Benefici
L’esercizio continuo permette di tonificare e allungare le catene muscolari di gambe e glutei.
Programma di esercizi da eseguire
Man mano che si acquista maggiore dimestichezza, la resistenza (utile per rendere più difficile e difficoltoso il movimento) deve essere aumentata per migliorare l’allenamento: inizia con una resistenza bassa per 10 minuti 3 giorni alla settimana, fino ad arrivare piano piano, settimana dopo settimana, a 40 minuti totali.
Macchina per i glutei
La macchina per glutei è un efficace attrezzo isotonico, cioè che impegna in modo simmetrico i muscoli coinvolti. Come si può vedere dalla figura il carico dei pesi viene applicato a livello del cavo popliteo (sotto l’interno del ginocchio).
Come si esegue l’esercizio
Devi stare in piedi, il busto è piegato in avanti e poggiato alla macchina.Porta la gamba all’indietro sollevando il peso, fino a metterla in linea con tronco e femore; attento a non inarcare troppo la schiena.
Benefici
Come lo dice la parola stessa, questo strumento ha il merito di stimolare le fasce muscolari dei glutei.
Programma di esercizi da eseguire
Fai 3 serie da 15 poi ripeti con l’altra gamba. Inizia con un peso leggero per poi aumentare gradualmente fino a 15 kg.
Leg press
Come si esegue l’esercizio
Devi sederti su un sedile e spingere con i piedi avanti e indietro un carrellino a cui sono agganciati i pesi che scorre su un piano inclinato di 45 gradi.
Benefici
Questa macchina fa lavorare la catena muscolare estensoria (anteriore) di cosce, anche, polpacci e glutei, ma anche i muscoli posteriori delle cosce.
Programma di esercizi da eseguire
Fai 3 serie da 15 aumentando a gradi la resistenza fino a 15 kg.
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