sport club magazine febbraio 2013
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Sport Club Magazine Febbraio 2013TRANSCRIPT
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uando pensia-mo all’allena-mento dellaforza, alla toni-ficazione o allavoro aerobicosiamo abituatipensare a mac-
chinari ingombranti, al classicotapis roulant, la cara cyclette, pe-setti di varie dimensioni o al limi-te bande elastiche e palle medi-cinali. Tutti accessori utilissimiche pero’ possono essere sosti-tuiti da un semplice accessoriocasalingo come un… asciugama-no da bagno. Ci avevi mai pen-sato? un insospettabile asciu-gamano da bagno diventa un ot-timo alleato per scolpire il tuocorpo senza muoverti da casa.Come testimonia Nichole Whinof-fer personal trainer di Madonna,si possono eseguire più di 200movimenti con l’aiuto di unasciugamano. E’ un attrezzo fa-cile da reperire, efficace e per-mette di allenarsi ovunque (a ca-sa, in palestra, in vacanza o alparco) Quindi soprattutto in que-sto periodo invernale dove la vo-glia e il tempo di uscire per an-dare in palestra è poco, è deci-samente un ottima alternativa.
Oggi ti propongo 5esercizi perallenare principalmente addomi-nali, tricipiti, glutei e gambe. Ese-guiamo un circuito a tempo, 30secondi ogni esercizio e 10se-condi di recupero. Finiti i 5 eser-cizi recuperiamo un po di piu,(45secondi) ed eseguiamo altre3volte tutto il circuito. Breve maintenso. E’ questa la folosofia del
fitness moderno, applicata ancheal Towel Training. Per saperne dipiù visita il mio sito www.impac-totraining.com.
1 SQUAT TWIST Ricorda di tenere sempre l’asciu-gamano ben teso come se voles-si aprire le braccia, tieni il pettoin fuori e adduci le scapole. Parti
da posizione eretta come Eleono-ra (in bianco) e scendi fino a for-mare un angolo di 90 gradi con lecosce (a). Attenzione che il ginoc-chio non superi la linea del piede.Quando scendi ruota il busto pri-ma a destra poi a sinistra. Le brac-cia sempre tese e possibilmentedietro la linea delle orecchie (b).Questo e un esercizio che cionvol-
[ ]
[ ]clubstyleatletica
70
di Fabio Ingargiola Personal Trainer
www.impactotraining.com
TOWEL TRAININGAllenati con l’asciugamanoper non sentirti uno straccio
Qfoto di Gianni Brucculeri
ph Luca d’Ambrosio
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ge sia il distretto superiore chequello inferiore: glutei, quadricipi-ti, ma anche addominali, deltoidie dorsali.
2 TOWEL RUN Il secondo si esegue con 2 asciu-gamani sotto i piedi, su una su-per ficie che ti permette di scivo-lare, perche devi portare prima unginochcchio poi l’altro al petto, si-mulando una corsa. E un lavoromolto efficace per le gambe masoprattutto per gli addominali.
3 TOWEL LUNGES Anche per il terzo movimento haibisopgno di una super fiice chescivola. Questa volta serve soloun asciugamano da mettere sot-to un piede. Fai scivolare la gam-ba piegandola come fa francescamentre l’atra rimane tesa.E’ un lavoro per l’interno coscia,quadricipite e gluteo. Esegui il mo-
vimento partendo con le mani chetoccano le spalle e poi stendilesu quando scendi con la gamba.
4 TRICEPS WALK Per tonificare le braccia e in par-ticolare i tricipiti,metti l’asciugma-no sotto entrambi i pedi e cam-mina avanti e indietro come ungranchio, le gambe sono ferme,il bacino rimane alto e le maniguardano i piedi.
5 SIDE SPLIT Concludiamo con uno dei movimen-ti preferiti di Madonna: si tratta diun movimento completo sia per legambe che per la parte superioredel corpo. Si esegue con 2 asciu-gamani, uno sotto ogni piede. Conun solo movimento apri le gambee contemporanemante alza unbraccio. Torni con le gambe raccol-te ed esgui tutto da capo, 15 se-condi per lato.
1a
2
3
4
51b
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