Gli esercizi in palestra nel periodo invernale

Pubblicato il Pubblicato in Allenamento, bicicletta, consigli, preparazione

In un'epoca dove il ciclismo amatoriale è più "professionistico" di quello vissuto da chi lo fa davvero per lavoro a volte trascuriamo il periodo invernale che può essere vissuto come un periodo per "staccare la testa" dalla strada e per cominciare nuovamente a lavorare sul proprio corpo partendo dalle basi. Queste settimane/mesi possono costituire le fondamenta per una buona stagione agonistica oppure più semplicemente per aumentare il comfort in sella senza vivere i normali fastidi che la posizione in bici ci provoca.

Qualunque sia il vostro obiettivo finale, che si tratti di allenamento per conseguire un risultato importante in gara o semplicemente per stare al passo di un gruppo locale, i seguenti esercizi vi aiuteranno ad aumentare la vostra forza, potenza e capacità di controllo sulla bici.

 

GLI ESERCIZI IN PALESTRA

NEL PERIODO INVERNALE 

 PALESTRA

1. PETTORALI

Troppo spesso trascurati i muscoli pettorali insieme agli addorminali forniscono il perno per scaricare tutta la vostra potenza sui pedali mantenendo una corretta posizione in sella specialmente durante le uscite più lunghe. 

L'allenamento: tre serie di 10 ripetizioni con un intervallo di un minuto tra i set.

  • Sdraiatevi sulla panca e mantenete tutta la colonna vertebrale distesa.

  • Piedi a terra

  • Abbassate gradualmente i fianchi fino alla posizione iniziale e ripetete.

VARIANTE CASALINGA: piegamenti sulle braccia facendo attenzione a mantenere una linea retta dalle caviglie alle spalle. 

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2. AFFONDI

Il semplice affondo è perfetto per chi vuole allenarsi a casa. Facile e diretto: l'affondo fa lavorare ogni muscolo nella parte inferiore del corpo, glutei, quadricipiti e posteriori della coscia.

L'allenamento: tre serie di 10 ripetizioni con un intervallo di 45 secondi tra le serie.

  • Da una posizione eretta, fate un passo in avanti con la gamba destra.

  • Piegate la gamba sinistra fino a che il ginocchio non tocca quasi per terra. Se è difficile iniziare, iniziate con una flessione non completa della gamba posteriore.

  • Tornate in posizione eretta spingendo con il piede destro.

  • Ripetete con l'altra gamba.

VARIANTE CASALINGA: potete aumentare il carico utilizzando due bottiglie d'acqua da tenere in mano. 

 

3. BURPEE

Si tratta di un esercizio dinamico per tutto il corpo che potete fare ovunque. Raggruppando un numero elevato di movimenti funzionali, il Burpee non solo allena muscoli e articolazioni, ma alza anche la frequenza cardiaca e brucia le calorie.

L'allenamento: tre set di 10 ripetizioni con un intervallo di un minuto tra le serie.

  • Abbassatevi con i piedi alla larghezza delle spalle, le mani sul terreno di fronte a voi.

  • Scalciate all'indietro le gambe arrivando alla posizione di partenza delle flessioni.

  • Ora tornate alla posizione precedente sempre di slancio.

  • Saltate il più possibile in alto, sollevando le braccia.

  • Atterrate e ripetete.

VARIANTE CASALINGA: nessuna, esercizio fattibile anche a casa 

 

4. PLANK

Nonostante la sua semplicità, il Plank è uno degli esercizi più efficaci che possiate provare durante il periodo invernale ed anche durante la stagione ed aiuta a rinforzare una buona parte dei muscoli utilizzata in bici partendo dai quadricipiti, i glutei, le spalle, i dorsali ma soprattutto la parete addominale. 

L'allenamento: tre set da 40/60 secondi per tre ripetizioni. 

  • Avambracci paralleli al corpo

  • Gomiti allineati alle spalle

  • Sguardo fisso tra le mani

  • Tieni ginocchia e fianchi tesi, dalle caviglie alle spalle dovrà formarsi una linea retta

  • Mantieni la posizione da 40 a 60 sec. per tre volte (le prime volte sarà impegnativo) 

VARIANTE CASALINGA: nessuna, esercizio fattibile anche a casa 

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5. LEG EXTENSION

E' un esercizio molto efficace per il quadricipite con un interessamente anche del muscolo vasto mediale e laterale che utilizziamo in maniera molto importante durante le nostre uscite.

L'allenamento: tre set da 15/20 ripetizioni veloci con peso moderato (movimento fluido simile alla pedalata)

  • Schiena appoggiata allo schienale (se presente)

  • Regolare profondità e distanza dei rulli in base alla vostra altezza

  • Distendere le gambe in avanti, controllando il movimento e ritorno. 

VARIANTE CASALINGA: esercizio da effettuare in palestra

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6. RUSSIAN TWIST

Un ottimo allenamento per i muscoli obliqui spesso trascurati, che vi aiuteranno a migliorare la postura e al tempo stesso la flessibilità.

L'allenamento: tre set di 10 ripetizioni con un riposo di 60 secondi tra le serie.

  • Sedetevi sul pavimento con i piedi sollevati da terra.

  • Girate il busto da una parte all'altra, stringendo gli addominali durante la rotazione.

  • Non lasciate cadere i piedi per terra.

Consigli da pro: i russian twist sono un esercizio per principianti, quindi cercate di respirare tra ogni ripetizione, mantenendo le spalle rilassate e gli addominali in tensione. Per aumentare la difficoltà prendete in mano una palla medica, un kettlebell o un manubrio.


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7. SQUAT

Potenzialmente l'esercizio più importante che un biker può fare. Lo squat usa i quadricipiti, i muscoli posteriori della coscia e i glutei, aumentando la flessibilità e il movimento atletico.

L'allenamento: tre serie di 10 ripetizioni con un riposo di 90 secondi tra le serie.

  • Iniziate con i piedi alla larghezza delle spalle.

  • Abbassate il vostro corpo in una posizione seduta piegando le ginocchia e spingendo indietro i fianchi.

  • Cercate di abbassarvi il più possibile, tenendo i piedi appoggiati sul pavimento.

  • Mantenete la posizione nella parte più profonda dello squat.

  • Risalite e ripetete.

Consigli: provate a fare gli squat con i pesi dopo aver acquisito per bene la tecnica. Se vi sentite insicuri con un bilanciere, una coppia di kettlebell o di manubri tenuti con le mani funzioneranno altrettanto bene valido quindi anche per la variante casalinga

IMG_6177

 

8. TRICIPITI

Così come i pettorali e gli addominali i tricipiti hanno una funzione molto importante durante la pedalata, specialmente quella fuori sella e vi consente di transferire la forza del "core" sui pedali. Molto spesso sarete tornati a casa con i tricipiti indolenziti, specialmente nelle prime uscite stagionali.

L'allenamento: tre serie di 10 ripetizioni con un riposo di 90 secondi tra le serie.

  • Appoggiate bene i palmi della mani

  • Sollevate i piedi

  • effettuate i piegamenti senza esagerare nella parte di discesa

VARIANTE CASALINGA: effettuare i piegamenti su due sedie o sull'angolo del piano cucina

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Maurizio B.

 

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  67. Here’s one of the most common questions I get from students:
    “How is cold email different from spam?”
    Cold email and spam are polar opposites.

    Here’s why…
    Spam:
    • Uses a fake name
    • Doesn’t include contact information
    • Isn’t personalized (the same email is sent to several
    people)
    • Isn’t meant to start a conversation; rather, it’s
    usually targeting a direct purchase.
    • Has a commercial motive.
    Spam is an example of a one-to-many email.
    Can you see the difference?
    This cold email does three things:
    • It addresses the recipient directly.
    • It has a highly specific and relevant request.

    • And it mentions a common contact.
    I’m not trying to push a product, or get anyone on the phone for a long conversation.
    The real world equivalent of this email would be like saying, “Hi,”
    to a friend of a friend you bumped into at a conference.
    It’s not pushy.
    It’s not annoying.
    And it’s perfectly reasonable, as long as your call to
    action isn’t overly aggressive.
    For example: “Buy my product!”
    Sounds pushy, right?
    But if you say: “Let’s get coffee sometime!”
    That sounds a lot better.
    Want a ‘sniff test’ for spam vs. cold email?

    Before you send out a cold email, ask yourself:
    Would I be comfortable saying this to someone I met at a conference for the first time?

    If the answer is no, then it’s likely spam.
    If the answer is yes, then it’s a cold email.
    Keep in mind that spam is illegal. Send too much spam and you will run afoul of CAN SPAM laws.

    Are you clear about whether an email falls under the CAN SPAM laws?

    It can be tricky. So let me break it down:
    As per FTC, all emails can contain three types of information:
    • Commercial content, such as selling a product, promoting a sale, etc.

    • Relationship or transactional content, such as a bank sending its customer a bank statement, an e-commerce store sharing transaction details, or a blogger sending a message to his
    list of subscribers.
    • Other content, which can range from personal content
    to mixed (relationship + commercial) content.
    According to FTC’s regulations, the purpose of an email decides whether it needs to comply
    with spam laws. If the email is primarily commercial – or is deemed to
    be so by the recipient – it has to comply with spam laws.

    A well-crafted cold email might have a commercial tilt, but
    it also offers significant value.
    Now, let’s get into how you can write amazing cold emails that convert!

    Hi (recipient’s first name),
    My name is (your first name), and I’m (title) at (company name).
    We are currently offering (describe product/service).

    This is just an educated stab in the dark, but based
    on your online profile, you seem to be the right person to connect with.
    Or, if not, maybe you can point me in the right direction?
    I’d like to speak with someone from (company name) who’s responsible for (position relevant to your product/service).

    If that’s you, are you open to a 15-minute call on (specific time/date)
    to discuss ways (service/product) can more specifically help your business?

    Or, if not you, can you please put me in touch with the right person?
    I’d appreciate the help!
    (Signature)

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  97. Here’s one of the most common questions I get from students:
    “How is cold email different from spam?”
    Cold email and spam are polar opposites.
    Here’s why…
    Spam:
    • Uses a fake name
    • Doesn’t include contact information
    • Isn’t personalized (the same email is sent to several people)
    • Isn’t meant to start a conversation; rather, it’s usually targeting a direct purchase.

    • Has a commercial motive.
    Spam is an example of a one-to-many email.
    Can you see the difference?
    This cold email does three things:
    • It addresses the recipient directly.
    • It has a highly specific and relevant request.
    • And it mentions a common contact.
    I’m not trying to push a product, or get anyone on the phone for a long conversation.
    The real world equivalent of this email would be like saying, “Hi,” to a
    friend of a friend you bumped into at a conference.

    It’s not pushy.
    It’s not annoying.
    And it’s perfectly reasonable, as long as your call to
    action isn’t overly aggressive.
    For example: “Buy my product!”
    Sounds pushy, right?
    But if you say: “Let’s get coffee sometime!”
    That sounds a lot better.
    Want a ‘sniff test’ for spam vs. cold email?

    Before you send out a cold email, ask yourself:

    Would I be comfortable saying this to someone I met at a conference for the
    first time?
    If the answer is no, then it’s likely spam. If the answer is yes, then it’s
    a cold email.
    Keep in mind that spam is illegal. Send too much spam and you will run afoul of CAN SPAM laws.

    Are you clear about whether an email falls under the CAN
    SPAM laws?
    It can be tricky. So let me break it down:
    As per FTC, all emails can contain three types of information:
    • Commercial content, such as selling a product, promoting a sale, etc.

    • Relationship or transactional content, such as a bank sending its customer a bank statement, an e-commerce store sharing transaction details, or a blogger sending a message to his list of subscribers.

    • Other content, which can range from personal content to mixed (relationship + commercial) content.

    According to FTC’s regulations, the purpose of an email decides whether it
    needs to comply with spam laws. If the email is primarily commercial – or is deemed to be so by
    the recipient – it has to comply with spam laws.
    A well-crafted cold email might have a commercial tilt, but it also offers significant value.

    Now, let’s get into how you can write amazing cold emails
    that convert!

    Hi (recipient’s first name),
    My name is (your first name), and I’m (title) at (company name).
    We are currently offering (describe product/service).

    This is just an educated stab in the dark, but based on your
    online profile, you seem to be the right person to connect with.
    Or, if not, maybe you can point me in the right direction?
    I’d like to speak with someone from (company name) who’s responsible for
    (position relevant to your product/service).
    If that’s you, are you open to a 15-minute call on (specific time/date) to discuss ways (service/product) can more specifically help your business?

    Or, if not you, can you please put me in touch with the right person?
    I’d appreciate the help!
    (Signature)

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  106. Hands down, Apple’s app store wins by a mile. It’s a huge selection of all sorts of apps vs a rather sad selection of a handful for Zune. Microsoft has plans, especially in the realm of games, but I’m not sure I’d want to bet on the future if this aspect is important to you. The iPod is a much better choice in that case.

  107. This is getting a bit more subjective, but I much prefer the Zune Marketplace. The interface is colorful, has more flair, and some cool features like ‘Mixview’ that let you quickly see related albums, songs, or other users related to what you’re listening to. Clicking on one of those will center on that item, and another set of “neighbors” will come into view, allowing you to navigate around exploring by similar artists, songs, or users. Speaking of users, the Zune “Social” is also great fun, letting you find others with shared tastes and becoming friends with them. You then can listen to a playlist created based on an amalgamation of what all your friends are listening to, which is also enjoyable. Those concerned with privacy will be relieved to know you can prevent the public from seeing your personal listening habits if you so choose.

  108. I’ll gear this review to 2 types of people: current Zune owners who are considering an upgrade, and people trying to decide between a Zune and an iPod. (There are other players worth considering out there, like the Sony Walkman X, but I hope this gives you enough info to make an informed decision of the Zune vs players other than the iPod line as well.)

  109. The new Zune browser is surprisingly good, but not as good as the iPod’s. It works well, but isn’t as fast as Safari, and has a clunkier interface. If you occasionally plan on using the web browser that’s not an issue, but if you’re planning to browse the web alot from your PMP then the iPod’s larger screen and better browser may be important.

  110. This is getting a bit more subjective, but I much prefer the Zune Marketplace. The interface is colorful, has more flair, and some cool features like ‘Mixview’ that let you quickly see related albums, songs, or other users related to what you’re listening to. Clicking on one of those will center on that item, and another set of “neighbors” will come into view, allowing you to navigate around exploring by similar artists, songs, or users. Speaking of users, the Zune “Social” is also great fun, letting you find others with shared tastes and becoming friends with them. You then can listen to a playlist created based on an amalgamation of what all your friends are listening to, which is also enjoyable. Those concerned with privacy will be relieved to know you can prevent the public from seeing your personal listening habits if you so choose.

  111. If you’re still on the fence: grab your favorite earphones, head down to a Best Buy and ask to plug them into a Zune then an iPod and see which one sounds better to you, and which interface makes you smile more. Then you’ll know which is right for you.

  112. This is getting a bit more subjective, but I much prefer the Zune Marketplace. The interface is colorful, has more flair, and some cool features like ‘Mixview’ that let you quickly see related albums, songs, or other users related to what you’re listening to. Clicking on one of those will center on that item, and another set of “neighbors” will come into view, allowing you to navigate around exploring by similar artists, songs, or users. Speaking of users, the Zune “Social” is also great fun, letting you find others with shared tastes and becoming friends with them. You then can listen to a playlist created based on an amalgamation of what all your friends are listening to, which is also enjoyable. Those concerned with privacy will be relieved to know you can prevent the public from seeing your personal listening habits if you so choose.

  113. Apple now has Rhapsody as an app, which is a great start, but it is currently hampered by the inability to store locally on your iPod, and has a dismal 64kbps bit rate. If this changes, then it will somewhat negate this advantage for the Zune, but the 10 songs per month will still be a big plus in Zune Pass’ favor.

  114. Between me and my husband we’ve owned more MP3 players over the years than I can count, including Sansas, iRivers, iPods (classic & touch), the Ibiza Rhapsody, etc. But, the last few years I’ve settled down to one line of players. Why? Because I was happy to discover how well-designed and fun to use the underappreciated (and widely mocked) Zunes are.

  115. This is getting a bit more subjective, but I much prefer the Zune Marketplace. The interface is colorful, has more flair, and some cool features like ‘Mixview’ that let you quickly see related albums, songs, or other users related to what you’re listening to. Clicking on one of those will center on that item, and another set of “neighbors” will come into view, allowing you to navigate around exploring by similar artists, songs, or users. Speaking of users, the Zune “Social” is also great fun, letting you find others with shared tastes and becoming friends with them. You then can listen to a playlist created based on an amalgamation of what all your friends are listening to, which is also enjoyable. Those concerned with privacy will be relieved to know you can prevent the public from seeing your personal listening habits if you so choose.

  116. Zune and iPod: Most people compare the Zune to the Touch, but after seeing how slim and surprisingly small and light it is, I consider it to be a rather unique hybrid that combines qualities of both the Touch and the Nano. It’s very colorful and lovely OLED screen is slightly smaller than the touch screen, but the player itself feels quite a bit smaller and lighter. It weighs about 2/3 as much, and is noticeably smaller in width and height, while being just a hair thicker.

  117. I’ll gear this review to 2 types of people: current Zune owners who are considering an upgrade, and people trying to decide between a Zune and an iPod. (There are other players worth considering out there, like the Sony Walkman X, but I hope this gives you enough info to make an informed decision of the Zune vs players other than the iPod line as well.)

  118. If you’re still on the fence: grab your favorite earphones, head down to a Best Buy and ask to plug them into a Zune then an iPod and see which one sounds better to you, and which interface makes you smile more. Then you’ll know which is right for you.

  119. Between me and my husband we’ve owned more MP3 players over the years than I can count, including Sansas, iRivers, iPods (classic & touch), the Ibiza Rhapsody, etc. But, the last few years I’ve settled down to one line of players. Why? Because I was happy to discover how well-designed and fun to use the underappreciated (and widely mocked) Zunes are.

  120. If you’re still on the fence: grab your favorite earphones, head down to a Best Buy and ask to plug them into a Zune then an iPod and see which one sounds better to you, and which interface makes you smile more. Then you’ll know which is right for you.

  121. I’ll gear this review to 2 types of people: current Zune owners who are considering an upgrade, and people trying to decide between a Zune and an iPod. (There are other players worth considering out there, like the Sony Walkman X, but I hope this gives you enough info to make an informed decision of the Zune vs players other than the iPod line as well.)

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  124. Apple now has Rhapsody as an app, which is a great start, but it is currently hampered by the inability to store locally on your iPod, and has a dismal 64kbps bit rate. If this changes, then it will somewhat negate this advantage for the Zune, but the 10 songs per month will still be a big plus in Zune Pass’ favor.

  125. The Zune concentrates on being a Portable Media Player. Not a web browser. Not a game machine. Maybe in the future it’ll do even better in those areas, but for now it’s a fantastic way to organize and listen to your music and videos, and is without peer in that regard. The iPod’s strengths are its web browsing and apps. If those sound more compelling, perhaps it is your best choice.

  126. Between me and my husband we’ve owned more MP3 players over the years than I can count, including Sansas, iRivers, iPods (classic & touch), the Ibiza Rhapsody, etc. But, the last few years I’ve settled down to one line of players. Why? Because I was happy to discover how well-designed and fun to use the underappreciated (and widely mocked) Zunes are.

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  130. Hands down, Apple’s app store wins by a mile. It’s a huge selection of all sorts of apps vs a rather sad selection of a handful for Zune. Microsoft has plans, especially in the realm of games, but I’m not sure I’d want to bet on the future if this aspect is important to you. The iPod is a much better choice in that case.

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  138. Zune and iPod: Most people compare the Zune to the Touch, but after seeing how slim and surprisingly small and light it is, I consider it to be a rather unique hybrid that combines qualities of both the Touch and the Nano. It’s very colorful and lovely OLED screen is slightly smaller than the touch screen, but the player itself feels quite a bit smaller and lighter. It weighs about 2/3 as much, and is noticeably smaller in width and height, while being just a hair thicker.

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  151. Howdy just wanted to give you a brief heads up and let you know a few of the pictures aren’t loading properly. I’m not sure why but I think its a linking issue. I’ve tried it in two different internet browsers and both show the same outcome.

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  157. If you’re still on the fence: grab your favorite earphones, head down to a Best Buy and ask to plug them into a Zune then an iPod and see which one sounds better to you, and which interface makes you smile more. Then you’ll know which is right for you.

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