{"product_id":"leg-resistance-training-bands-glute-strength-thigh-support","title":"Bande di resistenza per le gambe | Potenziamento glutei e supporto cosce","description":"\u003cp\u003e\u003cstrong\u003ePROGRAMMA DI ALLENAMENTO CON FASCIA ELASTICA PER GAMBE\u003c\/strong\u003e\u003c\/p\u003e\n\u003chr\u003e\n\u003cp\u003e\u003cstrong\u003ePANORAMICA ALLENAMENTO\u003c\/strong\u003e\u003cbr\u003eObiettivo: Glutei, cosce, fianchi\u003cbr\u003eAttrezzatura: Fascia elastica ad anello\u003cbr\u003eDurata: 20–30 minuti\u003cbr\u003eFrequenza: 3–4 volte a settimana\u003c\/p\u003e\n\u003chr\u003e\n\u003ch3\u003e1. SQUAT CON FASCIA (Glutei + Quadricipiti)\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003ePreparazione:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\n\u003cli\u003e\n\n\u003cp\u003ePosiziona la fascia appena sopra le ginocchia\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eStai in piedi con i piedi alla larghezza delle spalle, punte leggermente verso l'esterno\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eEsecuzione:\u003c\/strong\u003e\u003c\/p\u003e\n\u003col\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eSpingi indietro i fianchi e scendi in uno squat\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eMantieni il petto alto e il core contratto\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eSpingi le ginocchia verso l'esterno contro la fascia\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eSpingi sui talloni per tornare in posizione eretta\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\n\u003c\/ol\u003e\n\u003cp\u003e\u003cstrong\u003eRipetizioni:\u003c\/strong\u003e 12–15\u003cbr\u003e\u003cstrong\u003eSerie:\u003c\/strong\u003e 3–4\u003cbr\u003e\u003cstrong\u003eRiposo:\u003c\/strong\u003e 30–45 sec\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eConsigli chiave:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eNon lasciare che le ginocchia si pieghino verso l'interno\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eMantieni il peso sui talloni, non sulle punte\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eScendi lentamente (3 secondi)\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\n\u003c\/ul\u003e\n\u003chr\u003e\n\u003ch3\u003e2. PONTE GLUTEI CON FASCIA (Focus Glutei)\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003ePreparazione:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eSdraiati sulla schiena, ginocchia piegate, piedi piatti\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eFascia posizionata sopra le ginocchia\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eEsecuzione:\u003c\/strong\u003e\u003c\/p\u003e\n\u003col\u003e\n\n\u003cli\u003e\n\n\u003cp\u003ePremi leggermente le ginocchia verso l'esterno\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eSolleva i fianchi verso il soffitto\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eStringi forte i glutei in cima\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eScendi lentamente\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\n\u003c\/ol\u003e\n\u003cp\u003e\u003cstrong\u003eRipetizioni:\u003c\/strong\u003e 15–20\u003cbr\u003e\u003cstrong\u003eSerie:\u003c\/strong\u003e 3\u003cbr\u003e\u003cstrong\u003eRiposo:\u003c\/strong\u003e 30 sec\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eConsigli chiave:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eFai una pausa di 2 secondi in cima\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eEvita di inarcare la parte bassa della schiena\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eMantieni la tensione sulla fascia per tutta la durata\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\n\u003c\/ul\u003e\n\u003chr\u003e\n\u003ch3\u003e3. CAMMINATA LATERALE CON FASCIA (Esterni Cosce + Fianchi)\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003ePreparazione:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\n\u003cli\u003e\n\n\u003cp\u003ePosiziona la fascia intorno alle caviglie o sopra le ginocchia\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003ePosizione di leggero squat\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eEsecuzione:\u003c\/strong\u003e\u003c\/p\u003e\n\u003col\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eFai un passo laterale con un piede\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eSegui con l'altro piede (non trascinare)\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eMantieniti basso e controllato\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\n\u003c\/ol\u003e\n\u003cp\u003e\u003cstrong\u003ePassi:\u003c\/strong\u003e 10–15 per direzione\u003cbr\u003e\u003cstrong\u003eSerie:\u003c\/strong\u003e 3\u003cbr\u003e\u003cstrong\u003eRiposo:\u003c\/strong\u003e 30 sec\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eConsigli chiave:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eMantieni una tensione costante nella fascia\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eNon alzarti tra un passo e l'altro\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003ePiccoli passi controllati funzionano meglio\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\n\u003c\/ul\u003e\n\u003chr\u003e\n\u003ch3\u003e4. CALCI INDIETRO CON FASCIA (Isolamento Glutei)\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003ePreparazione:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eFascia intorno alle cosce o ai piedi\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eIn piedi o a quattro zampe\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eEsecuzione:\u003c\/strong\u003e\u003c\/p\u003e\n\u003col\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eEstendi una gamba dritta all'indietro\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eStringi il gluteo in massima estensione\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eRitorna lentamente senza perdere la tensione\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\n\u003c\/ol\u003e\n\u003cp\u003e\u003cstrong\u003eRipetizioni:\u003c\/strong\u003e 12–15 per gamba\u003cbr\u003e\u003cstrong\u003eSerie:\u003c\/strong\u003e 3\u003cbr\u003e\u003cstrong\u003eRiposo:\u003c\/strong\u003e 30 sec\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eConsigli chiave:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eMantieni il core contratto\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eNon oscillare la gamba\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eEvita di inarcare la schiena\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\n\u003c\/ul\u003e\n\u003chr\u003e\n\u003ch3\u003e5. CLAMSHELLS (Medio Gluteo + Fianchi)\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003ePreparazione:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eSdraiati su un fianco, ginocchia piegate\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eFascia sopra le ginocchia, piedi uniti\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eEsecuzione:\u003c\/strong\u003e\u003c\/p\u003e\n\u003col\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eSolleva il ginocchio superiore mantenendo i piedi uniti\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eFai una pausa in cima\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eScendi lentamente\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\n\u003c\/ol\u003e\n\u003cp\u003e\u003cstrong\u003eRipetizioni:\u003c\/strong\u003e 15–20 per lato\u003cbr\u003e\u003cstrong\u003eSerie:\u003c\/strong\u003e 3\u003cbr\u003e\u003cstrong\u003eRiposo:\u003c\/strong\u003e 20–30 sec\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eConsigli chiave:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eNon ruotare i fianchi all'indietro\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eMantieni il movimento lento e controllato\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eConcentrati sull'attivazione dei glutei, non sulla velocità\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\n\u003c\/ul\u003e\n\u003chr\u003e\n\u003ch3\u003eFINISHER FACOLTATIVO (Burnout)\u003c\/h3\u003e\n\u003cp\u003eRipeti 2 giri:\u003c\/p\u003e\n\u003cul\u003e\n\n\u003cli\u003e\n\n\u003cp\u003e20 Squat\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003e20 Ponti Glutei\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003e15 Passi Laterali per lato\u003cbr\u003e(Nessun riposo tra gli esercizi)\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\n\u003c\/ul\u003e\n\u003chr\u003e\n\u003ch3\u003eESEMPIO DI STRUTTURA SETTIMANALE\u003c\/h3\u003e\n\u003cp\u003eGiorno 1: Allenamento completo\u003cbr\u003eGiorno 2: Riposo o cardio leggero\u003cbr\u003eGiorno 3: Allenamento completo\u003cbr\u003eGiorno 4: Riposo\u003cbr\u003eGiorno 5: Allenamento completo\u003c\/p\u003e\n\u003chr\u003e\n\u003ch3\u003ePROGRESSIONE\u003c\/h3\u003e\n\u003cul\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eAumenta le ripetizioni ogni settimana (+2–5 ripetizioni)\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eUsa una fascia più resistente nel tempo\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\u003cli\u003e\n\n\u003cp\u003eAggiungi serie extra per intensificare\u003c\/p\u003e\n\n\n\u003c\/li\u003e\n\n\n\u003c\/ul\u003e\n\u003chr\u003e\n\u003cp\u003e\u003cstrong\u003eRISULTATO:\u003c\/strong\u003e\u003cbr\u003eGlutei più forti, gambe toniche, migliore stabilità dell'anca e maggiore forza nella parte inferiore del corpo.\u003c\/p\u003e\n\u003chr\u003e","brand":"Evolution Slimming","offers":[{"title":"Default Title","offer_id":54992401269079,"sku":"sku-57982866882947","price":5.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0920\/9633\/2119\/files\/2bfc0651-845d-4480-93dc-f4d5bd42996a.png?v=1789170966","url":"https:\/\/healvia.co.uk\/it-eu\/products\/leg-resistance-training-bands-glute-strength-thigh-support","provider":"HealVia","version":"1.0","type":"link"}