ITA 🇮🇹

Allenamento mattutino di schiena e quadricipiti.

[IMAGE: https://images.hive.blog/DQmXzea3MuEXnnGt37UmomwvTfZTvS5o9G1oCmR7zuQe5Pg/IMG_20200718_123014%20(1)-01.jpeg]

Questa settimana ho provato il nuovo protocollo che mi sono fatta, è molto Impegnativo, mi sta dando tantissime soddisfazioni e soprattutto PUMP🔥

Ecco a voi quello di oggi: ⬇️
Inizio la seduta con

Schiena

• Lat machine 4x12

[IMAGE: https://images.hive.blog/DQmTR2yZMKCDWfB3rjCkTemffQw248WLJEDTXPkwgGL2cr9/Screenshot_20200718_150216_com.huawei.himovie.overseas.jpg]

• Row machine singola 3x10
  Per recuperare un po' di forza e forma nella parte sinistra

• Pull down 5x10

• Pulley 3x10

Quads

• Squat 4x12 con 3" negativa

[IMAGE: https://images.hive.blog/DQmcqPGc4zyTwNMrUrjUcUXaXRiT5G92QDBocKZjz5ttzwm/Screenshot_20200718_150231_com.huawei.himovie.overseas.jpg]

Sto cercando più possibile di farli lentamente così da aumentare lo stress e migliorare la tecnica.

[IMAGE: https://images.hive.blog/DQmdwvBwtEWbFMJtPcC12YhvvtQ1iHP7fpTuTyetFPc3yjt/Screenshot_20200718_150322_com.huawei.himovie.overseas.jpg]

• Leg extention 5x10 singola

• Pressa 4x12
  Ho imparato come nello squat a tenere più possibile la negativa in modo tale da aumentare l'angolo di accosciata, avendo le caviglie molto rigide questo metodo mi aiuta molto a scendere ed a eseguire bene gli esercizi.

• Affondi pulsati a corpo libero 4x12

• Abduttori 5x15

ENG 🇬🇧 🇺🇸

Morning back and quads workout.

[IMAGE: https://images.hive.blog/DQmXzea3MuEXnnGt37UmomwvTfZTvS5o9G1oCmR7zuQe5Pg/IMG_20200718_123014%20(1)-01.jpeg]

This week I tried the new protocol that I made, it is very demanding, it is giving me a lot of satisfaction and big PUMP🔥

Here is today's one: ⬇️
I start session train

Back

• Lat machine 4x12

[IMAGE: https://images.hive.blog/DQmTR2yZMKCDWfB3rjCkTemffQw248WLJEDTXPkwgGL2cr9/Screenshot_20200718_150216_com.huawei.himovie.overseas.jpg]

• Single 3x10 row machine
  To recover some strength and shape on the left side

• Pull down 5x10

• Pulley 3x10

Quads

• 4x12 squat with 3 "negative

[IMAGE: https://images.hive.blog/DQmcqPGc4zyTwNMrUrjUcUXaXRiT5G92QDBocKZjz5ttzwm/Screenshot_20200718_150231_com.huawei.himovie.overseas.jpg]

I'm trying as much as possible to do them slowly so as to increase stress and improve technique.

[IMAGE: https://images.hive.blog/DQmdwvBwtEWbFMJtPcC12YhvvtQ1iHP7fpTuTyetFPc3yjt/Screenshot_20200718_150322_com.huawei.himovie.overseas.jpg]

• Leg extention 5x10 single

• 4x12 press
  I learned how in the squat to keep the negative as much as possible so as to increase the squatting angle, having very stiff ankles this method helps me a lot to get off and to perform the exercises well.

• Pulsed lunges 4x12

• Abductors 5x15