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Pagine da cedolini preparazione fisica ciclista

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La preparazione fisica del ciclista
A cura di Gianni Cedolini
http://www.calzetti-mariucci.it/shop/prodotti/la-preparazione-fisica-del-ciclista

Published in: Sports
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Pagine da cedolini preparazione fisica ciclista

  1. 1. Ciclismo IMP 27-10-2009 10:32 Pagina 105 105 LA PREPARAZIONE FISICA DEL CICLISTA ESERCIZI FUNZIONALI COMPLESSI 57 • JUMP ALTERNATI DA AFFONDO AD AFFONDO DESCRIZIONE Da posizione di affondo manubri alle spalle, effettuare un salto verso l’alto, passare per la posizione di squat intermedio manubri in alto ed arrivare in posizione di affondo con la gamba opposta e manubri all’altezza delle spalle. VARIANTI Con bilanciere sulle spalle saltando la posizione intermedia. OBIETTIVO Forza funzionale con effetto sui muscoli stabilizzatori. LAVORO 5-6 ripetizioni per affondo dx/sx per 34 serie.
  2. 2. Ciclismo IMP 27-10-2009 10:32 Pagina 106 106 LA PREPARAZIONE FISICA DEL CICLISTA ESERCIZI FUNZIONALI COMPLESSI 58 • JUMP SU STEP FRONTALI DESCRIZIONE Dalla posizione di gambe piegate impugnando due manubri, effettuare un salto arrivando su step in appoggio monopodalico. OBIETTIVO Forza funzionale gambe con effetto sui muscoli stabilizzatori. LAVORO 6-8 ripetizioni per gamba per 3-4 serie.
  3. 3. Ciclismo IMP 27-10-2009 10:32 Pagina 107 107 LA PREPARAZIONE FISICA DEL CICLISTA ESERCIZI FUNZIONALI COMPLESSI 59 • JUMP SU STEP LATERALI DESCRIZIONE Dalla posizione di gambe piegate, effettuare salti verso dx/sx arrivando su step laterali in appoggio monopodalico. OBIETTIVO Forza funzionale con effetto sui muscoli stabilizzatori. LAVORO 6-8 ripetizioni per gamba per 3-4 serie. VARIANTI Effettuare salti impugnando due manubri.
  4. 4. Ciclismo IMP 27-10-2009 10:32 Pagina 108 108 LA PREPARAZIONE FISICA DEL CICLISTA ESERCIZI FUNZIONALI COMPLESSI 60 • JUMP ALTERNATI CON SLANCIO MANUBRI IN FUORI DESCRIZIONE Da posizione di affondo manubri braccia larghe, effettuare un salto verso l’alto abbassando i manubri e passare per la posizione di squat intermedio. LAVORO 5-6 ripetizioni per affondo dx/sx per 3-4 serie. VARIANTI Con bilanciere sulle spalle saltando la posizione intermedia. OBIETTIVO Forza funzionale con effetto sui muscoli stabilizzatori.

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