[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"site-settings:layout:it":3,"nav:packages:it":10,"footer-packages-v1":30,"blog-post:it:plank-perche-questo-semplice-esercizio-e-tra-gli-allenamenti-per-il-core-piu-efficaci":251},{"data":4},{"campaign_alert":5,"campaign_text":6,"campaign_progress":7,"campaign_end_date":8,"popup_activated":7,"popup_url":9},"1","\u003Cdiv style=\"text-align: center; padding: 8px; font-weight: 600; font-size: 1.15rem; color: white;\">\r\n    Offerta speciale Black Week! Ottieni \u003Cspan style=\"color: #ff6347;\">25% di sconto\u003C\u002Fspan> su tutti i pacchetti con il codice \u003Cspan style=\"background-color: #bbf7d0; color: #16a34a; padding: 2px 6px; border-radius: 4px;\">BLACK\u003C\u002Fspan>\r\n\u003C\u002Fdiv>","0","2025-12-01 23:59:59","\u003Cimg src=\"\u002Fimages\u002Fpackages\u002Ffullpackage.webp\"\u002F>",[11,16,21,26],{"id":12,"title":13,"slug":14,"type":15},1,"Programma Fitness e Nutrizione Tutto in Uno: La Tua Trasformazione Fisica Completa","programma-fitness-e-nutrizione-tutto-in-uno-la-tua-trasformazione-fisica-completa","full",{"id":17,"title":18,"slug":19,"type":20},2,"Programma Nutrizionale Personalizzato: Il Tuo Piano per una Forma Migliore","programma-nutrizionale-personalizzato-il-tuo-piano-per-una-forma-migliore","nutrition",{"id":22,"title":23,"slug":24,"type":25},3,"Programma di Allenamento Personalizzato: Il Tuo Piano per Forza, Forma e Progressi","programma-di-allenamento-personalizzato-il-tuo-piano-per-forza-forma-e-progressi","training",{"id":27,"title":28,"slug":29,"type":25},5,"Programma di Allenamento a Casa: Ottieni un Corpo Più Fit","programma-di-allenamento-a-casa-ottieni-un-corpo-piu-fit",[31,94,149,198],{"id":12,"uuid":32,"title":33,"titles":34,"slug":46,"slugs":47,"picture":59,"description":60,"keyDescriptions":74,"listPrice":87,"discountedPrice":92,"extensionDiscount":93,"type":15},"7f02e60d-ce4b-4d84-b13a-9f1bef8c8684","All-in-One Fitness & Nutrition Program: Your Complete Body Transformation",{"de":35,"en":33,"tr":36,"fr":37,"es":38,"pt":39,"it":13,"ar":40,"hi":41,"ur":42,"ru":43,"ja":44,"zh":45},"All-in-One Fitness- & Ernährungsprogramm: Deine komplette Körpertransformation","Her Şey Dahil Antrenman & Beslenme Programı: Tam Vücut Dönüşümünüz","Programme Fitness & Nutrition Tout-en-Un : Votre Transformation Physique Complète","Programa Todo en Uno de Fitness y Nutrición: Tu Transformación Física Completa","Programa Completo de Fitness e Nutrição: A Sua Transformação Corporal Completa","برنامج شامل للياقة والتغذية: تحوّل جسمك بالكامل","ऑल-इन-वन फिटनेस और न्यूट्रिशन प्रोग्राम: आपका पूरा बॉडी ट्रांसफॉर्मेशन","آل اِن وَن فٹنس اور نیوٹریشن پروگرام: آپ کی مکمل باڈی ٹرانسفارمیشن","Фитнес и питание всё в одном: полная трансформация тела","オールインワン・フィットネス＆栄養プログラム：理想の身体へ導く完全ボディメイク","一站式健身与营养计划：全面打造理想身材","all-in-one-fitness-nutrition-program-your-complete-body-transformation",{"de":48,"en":46,"tr":49,"fr":50,"es":51,"pt":52,"it":14,"ar":53,"hi":54,"ur":55,"ru":56,"ja":57,"zh":58},"all-in-one-fitness-ernahrungsprogramm-deine-komplette-korpertransformation","her-sey-dahil-antrenman-beslenme-programi-tam-vucut-donusumunuz","programme-fitness-nutrition-tout-en-un-votre-transformation-physique-complete","programa-todo-en-uno-de-fitness-y-nutricion-tu-transformacion-fisica-completa","programa-completo-de-fitness-e-nutricao-a-sua-transformacao-corporal-completa","barnamaj-shamil-lil-liyaqa-wat-taghziya-tahawul-jismik-bil-kamil","all-in-one-fitnes-aur-nutrition-program-aapka-pura-body-transformation","all-in-one-fitnes-aur-nutrition-program-aap-ki-mukammal-body-transformation","fitnes-i-pitanie-vse-v-odnom-polnaya-transformatsiya-tela","ooruinwan-fittonesu-eiyou-programmu-risou-no-karada-e-michibiku-kanzen-bodimeiku","yizhanshi-jianshen-yingyang-jihua-quanmian-dazao-lixiang-shencai","\u002Fimages\u002Fpackages\u002Ffullpackage.webp",[61,62,63,64,65,66,67,68,69,70,71,72,73],"A personalized gym workout program based on your body type, lifestyle, and goals.","Calculated for optimal sets, exercises, repetitions, and rest periods to boost your endurance and strength.","Developed for the best abdominal results.","The most effective cardio exercises added to your program based on your goals.","Guidance on supplement use, combinations, and timing.","Personalized nutrition to support muscle gain and fat loss.","Monthly updates based on progress photos to bring you closer to your goal.","Monthly check-ins for progress tracking.","Daily required intake of calories, proteins, carbs, and fats, customized for you.","Immediate answers to your questions throughout the program. Standard membership includes 8 questions per month, VIP includes 24.","Access to your personalized workout program via video.","Menus prepared based on your current body stats to achieve the best results towards your goals.","Easily submit questions through a mobile-compatible panel system.",[75,76,77,78,79,80,81,82,83,84,85,86],"Full Package","Personalized gym workout plans","Video-supported exercises for correct execution","Custom nutrition plans to support muscle gain and fat loss","Monthly updates based on progress photos","Effective cardio and ab workout programs","Free supplement advice","Weekly Q&A sessions with trainers","Alternative food suggestions for dietary preferences","Monthly status analyses for optimization","Gender-specific plans for men and women","Customized Program with Monthly Plans",{"1":88,"3":89,"6":90,"12":91},34.95,87.38,157.28,279.6,"",15,{"id":17,"uuid":95,"title":96,"titles":97,"slug":109,"slugs":110,"picture":122,"description":123,"keyDescriptions":134,"listPrice":144,"discountedPrice":92,"extensionDiscount":93,"type":20},"4d97fabb-4f22-4943-be16-c33146eab24d","Personalized Nutrition Program: Your Plan for a Better Shape",{"de":98,"en":96,"tr":99,"fr":100,"es":101,"pt":102,"it":18,"ar":103,"hi":104,"ur":105,"ru":106,"ja":107,"zh":108},"Individuelles Ernährungsprogramm: Dein Plan für eine bessere Form","Kişiye Özel Beslenme Programı: Hedefinize Uygun Sağlıklı Plan","Programme de Nutrition Personnalisé : Votre Plan pour une Meilleure Silhouette","Programa de Nutrición Personalizado: Tu Plan para una Mejor Figura","Programa de Nutrição Personalizado: O Seu Plano para uma Melhor Forma","برنامج تغذية مخصص: خطتك لجسم أكثر تناسقًا","पर्सनलाइज्ड न्यूट्रिशन प्रोग्राम: बेहतर बॉडी शेप के लिए आपका प्लान","پرسنلائزڈ نیوٹریشن پروگرام: بہتر جسمانی شکل کے لیے آپ کا پلان","Персональная программа питания: ваш план для лучшей 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to your body type, lifestyle, and goals.","Special nutrition plans to support muscle gain and fat loss.","Daily calculation of calories, proteins, carbs, and fats for optimal results.","Menu creation based on your body statistics to achieve your goals.","Adjustments based on your preferences and intolerances.","Monthly adjustments based on your progress photos for continuous improvement.","Free recommendations for the optimal use of supplements.","Weekly question and answer sessions with experts.","Personalized guidance to help you achieve your goals.","Access all content anytime, anywhere.",[135,136,137,138,139,140,141,142,143,85,86],"Detailed nutrition plans tailored to your body type and lifestyle","Personalized programs to support muscle gain and fat loss","Daily calculation of calories, proteins, carbs, and fats for optimal results","Monthly updates based on your progress photos","Macronutrient analysis to create optimal menus","Alternative food suggestions based on your preferences and intolerances","Free advice on the use and combination of supplements","Weekly Q&A sessions with professional trainers","Regular progress tracking and analysis",{"1":145,"3":146,"6":147,"12":148},19.95,49.88,89.77,159.6,{"id":22,"uuid":150,"title":151,"titles":152,"slug":164,"slugs":165,"picture":177,"description":178,"keyDescriptions":188,"listPrice":197,"discountedPrice":92,"extensionDiscount":93,"type":25},"c577b529-7db6-46d6-afab-b3f832644725","Personalized Training Program: Your Plan for Strength, Shape & Progress",{"de":153,"en":151,"tr":154,"fr":155,"es":156,"pt":157,"it":23,"ar":158,"hi":159,"ur":160,"ru":161,"ja":162,"zh":163},"Individuelles Trainingsprogramm: Dein Plan für Kraft, Form und Fortschritt","Kişiye Özel Antrenman Programı: Daha Güçlü ve Fit Bir Vücut","Programme d’Entraînement Personnalisé : Votre Plan pour Force, Forme et Progrès","Programa de Entrenamiento Personalizado: Tu Plan para Fuerza, Forma y Progreso","Programa de Treino Personalizado: O Seu Plano para Força, Forma e Evolução","برنامج تدريب مخصص: خطتك للقوة واللياقة والتطور","पर्सनलाइज्ड ट्रेनिंग प्रोग्राम: ताकत, फिटनेस और प्रगति के लिए आपका प्लान","پرسنلائزڈ ٹریننگ پروگرام: طاقت، فٹنس اور ترقی کے لیے آپ کا پلان","Персональная программа тренировок: ваш план для силы, формы и 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personalized training plan tailored to your body type, lifestyle, and goals.","Adjusting training frequency and intensity based on your needs.","Specially developed abdominal exercises for maximum results.","Effective cardio exercises tailored to your goals.","Advice on the optimal use of supplements.","Access to video-supported exercise programs for correct technique.","Weekly question-and-answer sessions with experts.","Regular updates based on your progress photos & details.","Easy access to all content.",[189,190,191,192,193,142,194,195,196,85,86],"Personalized workout plans for maximum performance","Video-supported exercises for correct execution and better results","Monthly plan updates based on your progress photos","Effective cardio and ab workout programs tailored to your goals","Free advice on the optimal use of supplements","Adjustable training frequency based on your schedule","Motivating progress tracking and analysis","Comprehensive monthly status analyses for continuous optimization",{"1":145,"3":146,"6":147,"12":148},{"id":27,"uuid":199,"title":200,"titles":201,"slug":213,"slugs":214,"picture":226,"description":227,"keyDescriptions":240,"listPrice":250,"discountedPrice":92,"extensionDiscount":93,"type":25},"14955e78-ebd2-4f6b-baad-dd32dd41fb79","Home Training Program: Build a Fitter Body",{"de":202,"en":200,"tr":203,"fr":204,"es":205,"pt":206,"it":28,"ar":207,"hi":208,"ur":209,"ru":210,"ja":211,"zh":212},"Trainingsprogramm für zu Hause: Dein Weg zu einem fitteren Körper","Evde Antrenman Programı: Daha Fit Bir Vücut","Programme d’Entraînement à Domicile : Un Corps Plus Fit","Programa de Entrenamiento en Casa: Consigue un Cuerpo Más Fit","Programa de Treino em Casa: Conquiste um Corpo Mais Fit","برنامج تدريب منزلي: جسم أكثر لياقة","होम ट्रेनिंग प्रोग्राम: ज्यादा फिट बॉडी के लिए","ہوم ٹریننگ پروگرام: زیادہ فٹ جسم کے لیے","Домашняя программа тренировок: тело в лучшей форме","自宅トレーニングプログラム：より引き締まった身体へ","居家训练计划：打造更紧致有型的身材","home-training-program-build-a-fitter-body",{"de":215,"en":213,"tr":216,"fr":217,"es":218,"pt":219,"it":29,"ar":220,"hi":221,"ur":222,"ru":223,"ja":224,"zh":225},"trainingsprogramm-fur-zu-hause-dein-weg-zu-einem-fitteren-korper","evde-antrenman-programi-daha-fit-bir-vucut","programme-dentrainement-a-domicile-un-corps-plus-fit","programa-de-entrenamiento-en-casa-consigue-un-cuerpo-mas-fit","programa-de-treino-em-casa-conquiste-um-corpo-mais-fit","barnamaj-tadrib-manzili-jism-akthar-liyaqa","home-training-program-jyada-fit-body-ke-liye","home-training-program-zyada-fit-jism-ke-liye","domashnyaya-programma-trenirovok-telo-v-luchshey-forme","jitaku-toreeningu-puroguramu-yori-hikishimatta-karada-e","jujia-xunlian-jihua-dazao-geng-jinzhi-youxing-de-shencai","\u002Fimages\u002Fpackages\u002Fhome-workout.webp",[228,229,230,231,232,233,234,235,236,237,238,239],"A 12-week individualized training program tailored to your daily routine and goals. It takes into account your body shape, fat percentage, and personal preferences.","Specially designed movement options for all muscle groups that can be performed at home, supported on phone, tablet, and computer.","Training options with available equipment such as dumbbells, resistance bands, or just body weight.","Customized, video-supported training plans that help you perform each exercise correctly.","Includes effective cardio exercises for optimal results, tailored to your body.","Video-supported exercises for correct technique execution.","Adjust the training frequency per week according to your preferences.","ffective abdominal exercises for maximum results post-workout.","Free advice on the use and combination of supplements.","Personalized training techniques based on your health and desired body type.","Weekly question rounds with professional answers – 2 questions per week for standard members, 6 for VIPs.","Mobile and desktop access for easy access to all content.",[241,242,243,244,245,246,247,248,249,85,86],"Personalized plans tailored to your goals","Includes video support for correct exercise execution","Flexible workout options – with or without equipment","Professional trainer support","Supplementary cardio program for maximum results","Weekly Q&A sessions","Supplement advice included","Detailed exercise tutorials","Mobile and desktop access to all content",{"1":145,"3":146,"6":147,"12":148},{"blog":252,"blogs":278},{"id":253,"slug":254,"title":255,"image":256,"picture":256,"thumbnail":257,"longDescription":258,"shortDescription":259,"views":17,"category":260,"slugs":262,"date":273},796,"plank-perche-questo-semplice-esercizio-e-tra-gli-allenamenti-per-il-core-piu-efficaci","Plank – Perché questo semplice esercizio è tra gli allenamenti per il core più efficaci","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F5b8a29051a630f467edefb45eb19109ac1802d6c.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F5b8a29051a630f467edefb45eb19109ac1802d6c.webp","\u003Cp>Chi pensa all'allenamento degli addominali spesso immagina sit-up o crunch. Tuttavia, un esercizio si è affermato negli ultimi anni come un vero classico: il plank, noto anche come appoggio sugli avambracci. Anche se al primo sguardo il movimento sembra semplice, coinvolge quasi tutto il corpo ed è uno degli esercizi più efficaci per la stabilità, la postura e la forza funzionale.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Indipendentemente dal fatto che si tratti di principianti, atleti amatoriali o professionisti, i plank eseguiti correttamente possono dare un contributo significativo al miglioramento della condizione fisica generale e creare la base per migliori prestazioni in molti altri esercizi.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F853;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F1bb44b31-630b-4a51-8941-b3d43557d9f7.webp\" alt=\"plank\" width=\"1280\" height=\"853\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>Che cos'è esattamente un plank?\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Nel plank classico ci si sostiene sugli avambracci e sulle punte dei piedi, mantenendo il corpo in linea retta. A differenza degli esercizi dinamici, si genera poco movimento. Invece, i muscoli lavorano isometricamente, generando tensione senza cambiare significativamente la loro lunghezza.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>In questo modo si attivano soprattutto i muscoli profondi del tronco, che sono responsabili della stabilità e del trasferimento di forza.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1000\u002F667;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F9d02fda6-e424-413d-8075-47310658ef51.webp\" alt=\"plank\" width=\"1000\" height=\"667\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>Quali muscoli vengono allenati?\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>I plank sono un esercizio per tutto il corpo. Particolarmente sollecitati sono:\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"table\">\u003Ctable>\u003Cthead>\u003Ctr>\u003Cth>Gruppo muscolare\u003C\u002Fth>\u003Cth>Funzione nel plank\u003C\u002Fth>\u003C\u002Ftr>\u003C\u002Fthead>\u003Ctbody>\u003Ctr>\u003Ctd>Retto addominale\u003C\u002Ftd>\u003Ctd>Stabilizza il tronco\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Muscolatura addominale profonda (Transverso dell'addome)\u003C\u002Ftd>\u003Ctd>Aumenta la stabilità del tronco\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Obliqui\u003C\u002Ftd>\u003Ctd>Previene il cedimento laterale\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Parte bassa della schiena\u003C\u002Ftd>\u003Ctd>Sostiene la colonna vertebrale\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Glutei\u003C\u002Ftd>\u003Ctd>Stabilizzano anca e bacino\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Spalle\u003C\u002Ftd>\u003Ctd>Mantengono in posizione la parte superiore del corpo\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Petto e braccia\u003C\u002Ftd>\u003Ctd>Supportano il lavoro di tenuta\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>Cosce\u003C\u002Ftd>\u003Ctd>Assicurano la tensione del corpo\u003C\u002Ftd>\u003C\u002Ftr>\u003C\u002Ftbody>\u003C\u002Ftable>\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Cp>Di conseguenza, il plank è molto più di un semplice esercizio per gli addominali visibili.\u003C\u002Fp>\u003Ch2> \u003C\u002Fh2>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1000\u002F667;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002Faa27aa61-d438-4220-b512-545155b1943d.webp\" alt=\"plank\" width=\"1000\" height=\"667\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>A cosa servono i plank?\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch3>Miglioramento della stabilità del core\u003C\u002Fh3>\u003Cp> \u003C\u002Fp>\u003Cp>Il vantaggio principale dei plank risiede nella costruzione di un core forte. Un core stabile migliora il trasferimento di forza tra la parte superiore e inferiore del corpo e costituisce la base per quasi ogni movimento sportivo.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch3>Sostegno a una postura sana\u003C\u002Fh3>\u003Cp> \u003C\u002Fp>\u003Cp>Chi sta seduto per molte ore perde spesso la tensione del corpo. Grazie all'allenamento regolare con i plank, i muscoli stabilizzanti possono essere rafforzati, sostenendo così una buona postura nella vita di tutti i giorni.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch3>Protezione della colonna vertebrale\u003C\u002Fh3>\u003Cp> \u003C\u002Fp>\u003Cp>Un tronco forte aiuta a distribuire meglio i carichi e a stabilizzare la colonna vertebrale durante movimenti di sollevamento o trasporto. Questo può ridurre il rischio di infortuni nella vita quotidiana e nel sollevamento pesi.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch3>Migliori prestazioni nel sollevamento pesi\u003C\u002Fh3>\u003Cp> \u003C\u002Fp>\u003Cp>Durante squat, stacchi, pressa per le spalle o trazioni, il tronco deve stabilizzare continuamente. Un core allenato spesso permette una migliore tecnica e una trasmissione di forza più efficiente.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch3>Vantaggi per molti sport\u003C\u002Fh3>\u003Cp> \u003C\u002Fp>\u003Cp>Calcio, arti marziali, tennis, nuoto o corsa – quasi ogni sport beneficia di un core stabile. I cambi di direzione, le rotazioni e le accelerazioni possono essere eseguiti in modo più controllato.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F853;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002Fd043c2bd-9c0e-4ee4-8ffb-76c6e456b847.webp\" alt=\"fitness\" width=\"1280\" height=\"853\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>I plank aiutano nella costruzione muscolare?\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Sì, ma con alcune limitazioni.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>I plank migliorano principalmente la tensione muscolare e la resistenza dei muscoli del tronco. Tuttavia, per una massima costruzione muscolare degli addominali, spesso non sono sufficienti da soli. Esercizi con carico progressivo come cable crunch o leg raise sospesi spesso offrono stimoli di crescita più forti.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>I plank sono quindi eccellenti come complemento a un allenamento del core variegato.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F854;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F491c3428-5a0b-4775-949a-13a22f158e6c.webp\" alt=\"plank\" width=\"1280\" height=\"854\">\u003C\u002Ffigure>\u003Ch2> \u003C\u002Fh2>\u003Ch2>I plank aiutano contro il mal di schiena?\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Per molte persone, un allenamento del core mirato può prevenire o ridurre i disturbi nella parte bassa della schiena, poiché i muscoli stabilizzanti vengono rafforzati. Tuttavia, chi già soffre di dolore o infortuni dovrebbe adattare l'esercizio individualmente e, se necessario, consultare un medico.\u003C\u002Fp>\u003Ch2> \u003C\u002Fh2>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1000\u002F667;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F459680c6-9dd1-40e5-9c55-5e0362890bbf.webp\" alt=\"back pain\" width=\"1000\" height=\"667\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>Quando si dovrebbero fare i plank?\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Esistono diverse possibilità d'impiego sensate:\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Dopo il riscaldamento come attivazione dei muscoli del tronco.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Alla fine di un allenamento per la forza come core-finisher.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Nei giorni di riposo come breve sessione di stabilizzazione.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Nell'allenamento a casa, quando si ha poco tempo o nessuna attrezzatura a disposizione.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cp>Prima di tentativi massimali nel sollevamento pesi, dovrebbero essere evitati set di plank estremamente lunghi o affaticanti, per evitare l'esaurimento prematuro dei muscoli del tronco.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F853;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F90240c40-4f43-475f-803c-52fe0ea9a513.webp\" alt=\"plank\" width=\"1280\" height=\"853\">\u003C\u002Ffigure>\u003Ch2> \u003C\u002Fh2>\u003Ch2>Quanto spesso si dovrebbero allenare i plank?\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Per la maggior parte degli atleti amatoriali, due o quattro sessioni a settimana sono sufficienti. La qualità è più importante della durata. Un plank di 30-45 secondi eseguito correttamente offre spesso più benefici di diversi minuti con una tecnica scorretta.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>I più avanzati possono usare varianti come side plank, RKC plank o plank con pesi.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F853;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002Fbf1429a8-8ad8-4eb6-a856-ef24d01f3d9e.webp\" alt=\"plank\" width=\"1280\" height=\"853\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>Errori tipici\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Molti perdono potenziale a causa di errori tecnici:\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Il sedere affonda.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>L'anca è sollevata troppo alta.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>La testa viene iperestesa.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Le spalle sono sollevate.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>La respirazione viene trattenuta.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>I muscoli addominali e glutei non sono attivamente contratti.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cp>L'obiettivo è una linea retta dalla testa ai talloni, con respirazione costante e massima tensione corporea.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F853;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F0847baa4-d492-40c0-b81e-a8f9133c274d.webp\" alt=\"plank\" width=\"1280\" height=\"853\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>I plank sono adatti per i principianti?\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>Assolutamente. L'esercizio è facilmente adattabile:\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Plank sulle ginocchia.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Tempi di tenuta più brevi di 10 a 20 secondi.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Più brevi ripetizioni anziché una serie lunga.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>Aumento lento del tempo di tenuta.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cp>In questo modo, quasi chiunque può iniziare l'allenamento in sicurezza.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F854;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002Fe470ed73-c6e5-423a-8b65-296b5eb33d6c.webp\" alt=\"plank\" width=\"1280\" height=\"854\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>Conclusione\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>I plank sono tra gli esercizi a corpo libero più efficaci per un core forte. Migliorano la stabilità del tronco, supportano una buona postura, promuovono il trasferimento di forza in molti sport e integrano il sollevamento pesi in modo significativo. Sebbene non sostituiscano un allenamento completo degli addominali se l'obiettivo è la massima costruzione muscolare, come esercizio di base per salute, forma fisica e prestazioni funzionali sono irrinunciabili.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch3>Fonti\u003C\u002Fh3>\u003Ch3> \u003C\u002Fh3>\u003Cul>\u003Cli>Hibbs AE et al. \u003Ci>Optimizing Performance by Improving Core Stability and Core Strength\u003C\u002Fi>. Sports Medicine (2008).\u003C\u002Fli>\u003Cli>Reed CA et al. \u003Ci>The effects of isolated and integrated core stability training on athletic performance measures: a systematic review\u003C\u002Fi>. Sports Medicine (2012).\u003C\u002Fli>\u003Cli>Cleveland Clinic: „Why You Should Start Doing Planks“.\u003C\u002Fli>\u003Cli>GoodRx Health: „8 Proven Benefits of Planks and Which Muscles They Work“.\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>","\u003Cp>Questo blog spiega in modo esaustivo cosa sono i planks, quali muscoli allenano, i benefici che offrono per la postura, la schiena, lo sport e la vita quotidiana, quando dovrebbero essere utilizzati efficacemente e perché meritano un posto fisso in quasi ogni piano di allenamento.\u003C\u002Fp>",{"name":261,"id":12},"Allenamento",{"de":263,"en":264,"fr":265,"es":266,"pt":267,"it":254,"ar":268,"hi":269,"ur":270,"ru":271,"tr":272},"planks-warum-diese-einfache-ubung-zu-den-effektivsten-core-trainings-uberhaupt-gehort","planks-why-this-simple-exercise-is-among-the-most-effective-core-workouts","planches-pourquoi-cet-exercice-simple-figure-parmi-les-entrainements-de-gainage-les-plus-efficaces","planchas-por-que-este-ejercicio-sencillo-se-encuentra-entre-los-entrenamientos-de-core-mas-efectivos","pranchas-por-que-este-exercicio-simples-esta-entre-os-treinos-de-core-mais-eficazes","tmaryn-alblank-lmatha-taad-hthh-altmaryn-albsyt-mn-akthr-tdrybat-algthaa-faaaly","palkasa-kaya-yaha-saral-vayayama-sabsa-parabhava-kara-varakaaauta-ma-sa-eka-ha","plynk-y-sad-orzsh-sb-s-mothr-bnyady-orzsho-my-kyo-shaml","planki-pocemu-eto-prostoe-upraznenie-otnositsia-k-samym-effektivnym-trenirovkam-dlia-kora","plankler-bu-basit-egzersizin-en-etkili-karin-antrenmanlarindan-biri-olmasinin-nedeni",{"timestamp":274,"day":275,"month":276,"year":277},"2026-06-14T07:02:46.000000Z","14","6","2026",{"mostPopular":279},[280,306,332,358,384,410,435,460,484,509,534,560,585,610,634],{"id":281,"slug":282,"title":283,"image":284,"picture":284,"thumbnail":285,"longDescription":92,"shortDescription":286,"views":287,"category":288,"slugs":289,"date":301},294,"cose-il-1rm-massimale-di-una-ripetizione-e-come-calcolarlo","Cos'è il 1RM (massimale di una ripetizione) e come calcolarlo?","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F602e9c267bd231ac87ae9f664b013df0aa2ed4b2.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F602e9c267bd231ac87ae9f664b013df0aa2ed4b2.webp","\u003Cp>Stai cercando di rendere il tuo programma di allenamento più efficace e massimizzare le tue prestazioni? Allora dovresti familiarizzarti con il concetto di 1RM, o One-Rep Max. Il 1RM rappresenta il peso massimo che puoi sollevare per una sola ripetizione in un dato esercizio, misurando così il picco della tua forza.\u003C\u002Fp>",1520,{"name":261,"id":12},{"tr":290,"de":291,"en":292,"fr":293,"es":294,"pt":295,"it":282,"ar":296,"hi":297,"ur":298,"ru":299,"ja":300,"zh":300},"1rm-one-rep-max-nedir-ve-nasil-hesaplanir","was-ist-das-1rm-one-rep-max-und-wie-berechnet-man-es","what-is-1rm-one-rep-max-and-how-to-calculate-it","quest-ce-que-le-1rm-one-rep-max-et-comment-le-calculer","que-es-el-1rm-maximo-de-una-repeticion-y-como-calcularlo","o-que-e-1rm-maximo-de-uma-repeticao-e-como-calcula-lo","ma-ho-1rm-alhd-alaks-ltmryn-oahd-okyf-ytm-hsabh","1rm-ekal-panaravatata-athhakatama-kaya-ha-oura-isa-kasa-ganaena-kara","1rm-ayk-ryp-zyad-s-zyad-kya-aor-as-kys-hsab-kry","cto-takoe-1rm-maksimum-na-odno-povtorenie-i-kak-ego-rasscitat","1rm",{"timestamp":302,"day":303,"month":304,"year":305},"2024-08-25T10:17:24.000000Z","25","8","2024",{"id":307,"slug":308,"title":309,"image":310,"picture":310,"thumbnail":311,"longDescription":92,"shortDescription":312,"views":313,"category":314,"slugs":315,"date":328},293,"sport-e-fitness-per-principianti","Sport e fitness per principianti","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fe7ad9efdbd4ca82644238580bb175ba2175d7d83.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fe7ad9efdbd4ca82644238580bb175ba2175d7d83.webp","\u003Cp>Lo sport è la pietra angolare di uno stile di vita sano, segnalando un nuovo inizio per molti. Questo post del blog offre ai principianti una guida passo passo, fonti di motivazione e consigli per avere successo nel loro percorso verso il fitness.\u003C\u002Fp>",973,{"name":261,"id":12},{"en":316,"de":317,"tr":318,"fr":319,"es":320,"pt":321,"it":308,"ar":322,"hi":323,"ur":324,"ru":325,"ja":326,"zh":327},"sports-and-fitness-for-beginners","sport-und-fitness-fur-anfanger","sifirdan-spora-baslamak","sport-et-fitness-pour-les-debutants","deportes-y-fitness-para-principiantes","esportes-e-fitness-para-iniciantes","alryad-oallyak-albdny-llmbtdyyn","sharaaata-karana-val-ka-le-khal-oura-fatanasa","no-amozo-k-ly-kyl-aor-fns","sport-i-fitnes-dlia-nacinaiushhix","初心者のためのスポーツとフィットネス","初学者的运动与健身",{"timestamp":329,"day":330,"month":331,"year":305},"2024-07-18T08:41:54.000000Z","18","7",{"id":333,"slug":334,"title":335,"image":336,"picture":336,"thumbnail":337,"longDescription":92,"shortDescription":338,"views":339,"category":340,"slugs":341,"date":354},401,"seated-row-la-chiave-per-una-schiena-forte-in-palestra","Seated Row – La chiave per una schiena forte in palestra","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F8d23aa52d9e547d333a0e020f8fd257927b73f0d.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F8d23aa52d9e547d333a0e020f8fd257927b73f0d.webp","\u003Cp>Questo blog fornisce consigli preziosi sulla tecnica corretta della remata seduta, una panoramica dei muscoli allenati, varianti dell'esercizio, errori comuni, approfondimenti scientifici e raccomandazioni pratiche per un massimo sviluppo muscolare della schiena\u003C\u002Fp>",346,{"name":261,"id":12},{"de":342,"en":343,"fr":344,"es":345,"pt":346,"it":334,"ar":347,"hi":348,"ur":349,"ru":350,"tr":351,"ja":352,"zh":353},"seated-row-der-schlussel-zu-einem-starken-rucken-im-fitnessstudio","seated-row-the-key-to-a-strong-back-in-the-gym","seated-row-la-cle-pour-un-dos-fort-a-la-salle-de-sport","seated-row-la-clave-para-una-espalda-fuerte-en-el-gimnasio","seated-row-a-chave-para-um-dorso-forte-no-ginasio","seated-row-almftah-lthhr-koy-fy-algym","satada-ra-jama-ma-majabta-patha-ka-kaja","sy-ro-gm-my-mdbot-kmr-ky-kngy","seated-row-kliuc-k-silnoi-spine-v-sportzale","seated-row-spor-salonunda-guclu-bir-sirtin-anahtari","シーテッドロー-ジムで強い背中の鍵","坐姿划船-健身房强壮背部的关键",{"timestamp":355,"day":356,"month":304,"year":357},"2025-08-26T15:31:43.000000Z","26","2025",{"id":359,"slug":360,"title":361,"image":362,"picture":362,"thumbnail":363,"longDescription":92,"shortDescription":364,"views":365,"category":366,"slugs":367,"date":380},370,"arnold-schwarzenegger-i-segreti-di-allenamento-di-una-leggenda-del-bodybuilding","Arnold Schwarzenegger: I segreti di allenamento di una leggenda del bodybuilding","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F5113180566ecefcf73bc1f091fdbbbcacb766eec.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F5113180566ecefcf73bc1f091fdbbbcacb766eec.webp","\u003Cp>Questo blog mette in luce i segreti di allenamento di Arnold Schwarzenegger – dai suoi esercizi più intensi ai suoi principi di bodybuilding collaudati fino alle sue raccomandazioni sull'assunzione di proteine. Un must per chiunque desideri allenarsi come la leggenda stessa.\u003C\u002Fp>",278,{"name":261,"id":12},{"de":368,"en":369,"fr":370,"es":371,"pt":372,"it":360,"ar":373,"hi":374,"ur":375,"ru":376,"tr":377,"ja":378,"zh":379},"arnold-schwarzenegger-die-trainingsgeheimnisse-einer-bodybuilding-legende","arnold-schwarzenegger-the-training-secrets-of-a-bodybuilding-legend","arnold-schwarzenegger-les-secrets-dentrainement-dune-legende-du-bodybuilding","arnold-schwarzenegger-los-secretos-de-entrenamiento-de-una-leyenda-del-culturismo","arnold-schwarzenegger-os-segredos-de-treino-de-uma-lenda-do-bodybuilding","arnold-shoarznygr-asrar-tdryb-astor-kmal-alagsam","aranalda-shavarazanagara-eka-bdabldaga-kavathata-ka-parashakashhanae-rahasaya","arna-shoarznygr-ayk-bay-blng-lygn-k-trbyty-raz","arnold-schwarzenegger-trenirovocnye-sekrety-legendy-bodibildinga","arnold-schwarzenegger-bir-vucut-gelistirme-efsanesinin-antrenman-sirlari","アーノルド-シュワルツェネッガー-ボディビル伝説のトレーニングの秘訣","阿诺德-施瓦辛格-健美传奇的训练秘密",{"timestamp":381,"day":382,"month":383,"year":357},"2025-05-10T08:45:37.000000Z","10","5",{"id":385,"slug":386,"title":387,"image":388,"picture":388,"thumbnail":389,"longDescription":92,"shortDescription":390,"views":391,"category":392,"slugs":393,"date":406},321,"allenamento-push-pull-il-metodo-perfetto-per-la-costruzione-muscolare-e-laumento-della-forza","Allenamento Push-Pull: Il metodo perfetto per la costruzione muscolare e l'aumento della forza","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fa85b76b664cf63c66004531295ab80b141ce7bf5.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fa85b76b664cf63c66004531295ab80b141ce7bf5.webp","\u003Cp>Il training push-pull divide i gruppi muscolari in base alle direzioni di movimento in esercizi di spinta (push) e di trazione (pull). Promuove la crescita muscolare, migliora il recupero e previene squilibri muscolari. Con piani flessibili per principianti e avanzati, offre un metodo di allenamento efficace e sostenibile per la forza e il fitness.\u003C\u002Fp>",244,{"name":261,"id":12},{"de":394,"en":395,"fr":396,"es":397,"pt":398,"it":386,"ar":399,"hi":400,"ur":401,"ru":402,"tr":403,"ja":404,"zh":405},"push-pull-training-die-perfekte-methode-fur-muskelaufbau-und-kraftsteigerung","push-pull-training-the-perfect-method-for-muscle-building-and-strength-enhancement","entrainement-push-pull-la-methode-parfaite-pour-la-prise-de-muscle-et-laugmentation-de-la-force","entrenamiento-push-pull-el-metodo-perfecto-para-el-aumento-muscular-y-el-incremento-de-fuerza","treinamento-push-pull-o-metodo-perfeito-para-o-desenvolvimento-muscular-e-aumento-de-forca","tdryb-aldfaa-oalshb-altryk-almthaly-lbnaaa-alaadlat-ozyad-alko","pasha-pal-parashakashhanae-masapashaya-ka-naramanae-oura-takata-bugdhhana-ka-paraparanae-taraka","psh-pl-rynng-po-ky-taamyr-aor-takt-my-adaf-k-ly-btryn-tryk","pus-pul-trenirovka-idealnyi-metod-dlia-narashhivaniia-mysecnoi-massy-i-uveliceniia-sily","push-pull-antrenmani-kas-insasi-ve-guc-artisi-icin-mukemmel-yontem","プッシュ-プルトレーニング-筋肉構築と筋力向上のための完璧な方法","推拉训练-肌肉增长和力量提升的完美方法",{"timestamp":407,"day":408,"month":409,"year":305},"2024-11-22T13:29:10.000000Z","22","11",{"id":339,"slug":411,"title":412,"image":413,"picture":413,"thumbnail":414,"longDescription":92,"shortDescription":415,"views":416,"category":417,"slugs":418,"date":431},"allenamento-eccentrico-limportanza-della-fase-negativa-per-la-forza-e-la-crescita-muscolare","Allenamento eccentrico: L'importanza della fase negativa per la forza e la crescita muscolare","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fe506c0c9f9587d05d43cee5de00d51c9448463a9.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fe506c0c9f9587d05d43cee5de00d51c9448463a9.webp","\u003Cp>Questo blog spiega i benefici dell'allenamento eccentrico, perché la fase negativa di un sollevamento è essenziale e come integrarla efficacemente nella tua routine di allenamento.\u003C\u002Fp>",218,{"name":261,"id":12},{"de":419,"en":420,"fr":421,"es":422,"pt":423,"it":411,"ar":424,"hi":425,"ur":426,"ru":427,"tr":428,"ja":429,"zh":430},"exzentrisches-training-die-bedeutung-der-negativen-phase-fur-kraft-und-muskelwachstum","eccentric-training-the-importance-of-the-negative-phase-for-strength-and-muscle-growth","entrainement-excentrique-limportance-de-la-phase-negative-pour-la-force-et-la-croissance-musculaire","entrenamiento-excentrico-la-importancia-de-la-fase-negativa-para-la-fuerza-y-el-crecimiento-muscular","treinamento-excentrico-a-importancia-da-fase-negativa-para-a-forca-e-o-crescimento-muscular","altdryb-allatmathly-ahmy-almrhl-alslby-llko-onmo-alaadlat","asamanaya-parashakashhanae-shakata-oura-masapashaya-ka-vathathha-ka-le-nakaratamaka-caranae-ka-mahatava","ghyr-roayty-trbyt-takt-aor-po-ky-nshoonma-k-ly-mnfy-mrhl-ky-amyt","ekcentricnaia-trenirovka-vaznost-negativnoi-fazy-dlia-sily-i-rosta-mysc","eksantrik-antrenman-guc-ve-kas-buyumesi-icin-negatif-fazin-onemi","エキセントリックトレーニング-力と筋肉の成長におけるネガティブフェーズの重要性","偏心训练-负面阶段对力量和肌肉增长的重要性",{"timestamp":432,"day":433,"month":434,"year":357},"2025-02-12T07:52:44.000000Z","12","2",{"id":436,"slug":437,"title":438,"image":439,"picture":439,"thumbnail":440,"longDescription":92,"shortDescription":441,"views":442,"category":443,"slugs":444,"date":457},326,"quanto-tempo-si-dovrebbe-allenarsi-in-palestra-qual-e-lapproccio-piu-efficace","Quanto tempo si dovrebbe allenarsi in palestra? Qual è l'approccio più efficace?","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ffc4c99fa515c6a98a45524432538707712c9b4e5.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Ffc4c99fa515c6a98a45524432538707712c9b4e5.webp","\u003Cp>La durata ottimale dell'allenamento è solitamente tra i 45 ei 60 minuti, a seconda dell'obiettivo. La qualità è più importante della durata: allenamenti intensi e ben strutturati producono risultati migliori. Sessioni troppo lunghe possono avere un effetto controproducente a causa di un aumento dello stress.\u003C\u002Fp>",145,{"name":261,"id":12},{"de":445,"en":446,"fr":447,"es":448,"pt":449,"it":437,"ar":450,"hi":451,"ur":452,"ru":453,"tr":454,"ja":455,"zh":456},"wie-lange-sollte-man-im-gym-trainieren-was-ist-am-effektivsten","how-long-should-one-train-at-the-gym-what-is-the-most-effective-approach","combien-de-temps-devrait-on-sentrainer-a-la-salle-de-sport-quelle-est-lapproche-la-plus-efficace","cuanto-tiempo-se-debe-entrenar-en-el-gimnasio-cual-es-el-enfoque-mas-efectivo","quanto-tempo-deve-se-treinar-na-academia-qual-e-a-abordagem-mais-eficaz","km-mn-alokt-ygb-an-ytdrb-almraa-fy-alsal-alryady-ma-ho-alaslob-alakthr-faaaly","jama-ma-katana-samaya-taka-kasarata-karana-cahae-sabsa-parabhava-taraka-kaya-ha","gym-my-ktn-okt-tk-orzsh-krny-chay-sb-s-mothr-tryk-kya","kak-dolgo-sleduet-zanimatsia-v-sportzale-kakoi-podxod-iavliaetsia-samym-effektivnym","spor-salonunda-ne-kadar-sure-antrenman-yapilmali-en-etkili-yaklasim-nedir","ジムでどれくらいの時間トレーニングすべきですか-最も効果的なアプローチは何ですか","在健身房应该训练多长时间-最有效的方法是什么",{"timestamp":458,"day":459,"month":433,"year":305},"2024-12-08T09:48:58.000000Z","08",{"id":461,"slug":462,"title":463,"image":464,"picture":464,"thumbnail":465,"longDescription":92,"shortDescription":466,"views":467,"category":468,"slugs":469,"date":481},341,"tutto-cio-che-devi-sapere-sullallenamento-liss","Tutto ciò che devi sapere sull'allenamento LISS","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ff7bb071aa8145a7c7ef78233678db3444a21cc51.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Ff7bb071aa8145a7c7ef78233678db3444a21cc51.webp","\u003Cp>Questo blog sul training LISS spiega in dettaglio cosa sia il LISS, come funziona e per chi sia adatto. Copre vantaggi come la combustione dei grassi, l'adattabilità per i principianti e il rilascio di stress, oltre a svantaggi come il tempo richiesto. Inoltre, include una tabella comparativa con l'HIIT, consigli pratici ed esempi di allenamento LISS efficace.\u003C\u002Fp>",140,{"name":261,"id":12},{"de":470,"en":471,"fr":472,"es":473,"pt":474,"it":462,"ar":475,"hi":476,"ur":477,"ru":478,"ja":479,"tr":480,"zh":479},"alles-was-sie-uber-liss-training-wissen-mussen","everything-you-need-to-know-about-liss-training","tout-ce-que-vous-devez-savoir-sur-lentrainement-liss","todo-lo-que-necesitas-saber-sobre-el-entrenamiento-liss","tudo-o-que-voce-precisa-saber-sobre-o-treinamento-liss","kl-ma-thtag-lmaarfth-hol-tdryb-liss","liss-parashakashhanae-ka-bra-ma-aapaka-ja-kachha-bha-janana-ka-aavashayakata-ha","liss-trbyt-k-bar-my-ap-ko-go-kch-by-gann-ky-drort","vse-cto-vam-nuzno-znat-o-trenirovke-liss","liss","liss-antrenmani-hakkinda-bilmeniz-gereken-her-sey",{"timestamp":482,"day":483,"month":5,"year":357},"2025-01-28T14:47:46.000000Z","28",{"id":485,"slug":486,"title":487,"image":488,"picture":488,"thumbnail":489,"longDescription":92,"shortDescription":490,"views":491,"category":492,"slugs":493,"date":506},394,"pull-ups-il-re-degli-esercizi-a-corpo-libero-nel-fitness-e-nel-calisthenics","Pull-Ups: Il re degli esercizi a corpo libero nel fitness e nel calisthenics","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F72feaf3ea7651b53b6f38469576f3791f5789a45.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F72feaf3ea7651b53b6f38469576f3791f5789a45.webp","Questo blog offre consigli pratici sulla tecnica, le fonti di errore comuni, i metodi di progressione per principianti, una tabella di varianti di pull-up e piani di allenamento per ogni livello. Spiega perché i pull-up sono tra gli esercizi più preziosi nel settore del fitness e della calistenia - e come padroneggiarli.",118,{"name":261,"id":12},{"de":494,"en":495,"fr":496,"es":497,"pt":498,"it":486,"ar":499,"hi":500,"ur":501,"ru":502,"tr":503,"ja":504,"zh":505},"pull-ups-der-konig-der-korpergewichtsubungen-im-fitness-und-calisthenics","pull-ups-the-king-of-bodyweight-exercises-in-fitness-and-calisthenics","pull-ups-le-roi-des-exercices-au-poids-du-corps-en-fitness-et-calisthenics","pull-ups-el-rey-de-los-ejercicios-de-peso-corporal-en-fitness-y-calistenia","pull-ups-o-rei-dos-exercicios-com-peso-corporal-no-fitness-e-calistenia","tmaryn-alshb-mlk-tmaryn-ozn-algsm-fy-allyak-oalgmbaz","pal-apasa-fatanasa-oura-kalsathanakasa-ma-sharara-ka-vajana-ka-vayayama-ka-raja","pl-aps-fns-aor-kylstynks-my-gsmany-ozn-ky-orzsho-ka-badsha","podtiagivaniia-korol-upraznenii-s-sobstvennym-vesom-v-fitnese-i-kalistenike","pull-ups-fitness-ve-calisthenicsteki-vucut-agirligi-egzersizlerinin-krali","プルアップ-フィットネスとカリステニクスにおける自重エクササイズの王様","引体向上-健身和徒手健身中的自身体重锻炼之王",{"timestamp":507,"day":508,"month":304,"year":357},"2025-08-02T07:17:41.000000Z","02",{"id":510,"slug":511,"title":512,"image":513,"picture":513,"thumbnail":514,"longDescription":92,"shortDescription":515,"views":516,"category":517,"slugs":518,"date":531},406,"air-bike-in-palestra-perche-la-ruota-a-vento-puo-rivoluzionare-il-tuo-allenamento","Air Bike in palestra: Perché la 'ruota a vento' può rivoluzionare il tuo allenamento","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F2d958adc098a6428570e854be5c91517ad685011.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F2d958adc098a6428570e854be5c91517ad685011.webp","\u003Cp>Questo blog fornisce un'analisi approfondita dell'allenamento con l'Air Bike, evidenzia i principali vantaggi per il consumo di grassi e la resistenza, lo confronta con altri attrezzi cardio, offre metodi di allenamento specifici come Tabata ed EMOM e fornisce consigli pratici su tecnica, motivazione e utilizzo ottimale in palestra.\u003C\u002Fp>",115,{"name":261,"id":12},{"de":519,"en":520,"fr":521,"es":522,"pt":523,"it":511,"ar":524,"hi":525,"ur":526,"ru":527,"tr":528,"ja":529,"zh":530},"air-bike-im-fitnessstudio-warum-das-windrad-dein-training-revolutionieren-kann","air-bike-in-the-gym-why-the-wind-wheel-can-revolutionize-your-workout","bike-a-air-a-la-salle-de-sport-pourquoi-la-roue-a-vent-peut-revolutionner-votre-entrainement","air-bike-en-el-gimnasio-por-que-el-molino-de-viento-puede-revolucionar-tu-entrenamiento","air-bike-na-academia-por-que-a-roda-de-vento-pode-revolucionar-o-seu-treino","drag-alhoaaa-fy-sal-alalaaab-alryady-lmatha-ymkn-l-aagl-alryah-an-thdth-thor-fy-tdrybk","jama-ma-eyara-bika-kaya-vada-vahal-aapaka-varakaaauta-karatakara-bna-sakata-ha","gm-my-ayyr-bayyk-kyo-oa-ky-py-ap-ky-trbyt-my-anklab-la-skta","eir-baik-v-sportzale-pocemu-vetrianoe-koleso-mozet-revoliucionizirovat-vasu-trenirovku","spor-salonunda-air-bike-ruzgar-carki-antrenmaninizi-nasil-devrim-niteliginde-degistirebilir","ジムのエアバイク-なぜ-風車-があなたのトレーニングを革命できるのか","健身房里的风扇自行车-为什么-风轮-能让你的锻炼方式发生革命性的改变",{"timestamp":532,"day":433,"month":533,"year":357},"2025-09-12T07:30:39.000000Z","9",{"id":535,"slug":536,"title":537,"image":538,"picture":538,"thumbnail":539,"longDescription":92,"shortDescription":540,"views":541,"category":542,"slugs":543,"date":556},352,"respirazione-e-stabilita-del-core-nellallenamento-i-fattori-fondamentali-per-le-prestazioni-e-la-prevenzione-degli-infortuni","Respirazione e Stabilità del Core nell'Allenamento: I Fattori Fondamentali per le Prestazioni e la Prevenzione degli Infortuni","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F06fe5342d5b030e4eaead8048419fda3ed430b26.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F06fe5342d5b030e4eaead8048419fda3ed430b26.webp","\u003Cp>Questo blog contiene informazioni importanti sulla respirazione corretta e sulla stabilità del core durante l'allenamento. Spiega come la respirazione influisce sulle prestazioni e sulla prevenzione degli infortuni, descrive la pressione intra-addominale e fornisce esercizi efficaci per una muscolatura del tronco stabile.\u003C\u002Fp>",83,{"name":261,"id":12},{"de":544,"en":545,"fr":546,"es":547,"pt":548,"it":536,"ar":549,"hi":550,"ur":551,"ru":552,"tr":553,"ja":554,"zh":555},"atmung-und-core-stabilitat-beim-training-die-entscheidenden-faktoren-fur-leistung-und-verletzungspravention","breathing-and-core-stability-in-training-the-crucial-factors-for-performance-and-injury-prevention","respiration-et-stabilite-du-core-lors-de-lentrainement-les-facteurs-decisifs-pour-la-performance-et-la-prevention-des-blessures","respiracion-y-estabilidad-del-core-en-el-entrenamiento-los-factores-decisivos-para-el-rendimiento-y-la-prevencion-de-lesiones","respiracao-e-estabilidade-do-core-no-treinamento-os-fatores-cruciais-para-o-desempenho-e-a-prevencao-de-lesoes","altnfs-othbat-alaamod-alfkry-athnaaa-altdryb-alaaoaml-alhasm-lladaaa-oalokay-mn-alasabat","parashakashhanae-ma-shavasa-oura-kara-satharata-paratharashana-oura-cata-ka-rakathama-ka-le-naranaeyaka-karaka","trbyt-my-sans-aor-kor-ky-asthkam-karkrdgy-aor-cho-ky-rok-tam-k-ly-am-aaoaml","dyxanie-i-stabilnost-kora-na-trenirovkax-resaiushhie-faktory-dlia-proizvoditelnosti-i-predotvrashheniia-travm","antrenmanda-nefes-alma-ve-core-stabilitesi-performans-ve-yaralanma-onleme-icin-belirleyici-faktorler","トレーニングにおける呼吸とコアの安定性-パフォーマンスと怪我予防のための重要な要素","训练中的呼吸与核心稳定性-绩效和预防受伤的关键因素",{"timestamp":557,"day":558,"month":559,"year":357},"2025-03-05T13:57:48.000000Z","05","3",{"id":561,"slug":562,"title":563,"image":564,"picture":564,"thumbnail":565,"longDescription":92,"shortDescription":566,"views":567,"category":568,"slugs":569,"date":582},368,"massimizza-la-crescita-con-lallenamento-heavy-duty-la-scienza-dietro-la-costruzione-muscolare-in-tempi-minimi","Massimizza la crescita con l'allenamento 'Heavy Duty': La scienza dietro la costruzione muscolare in tempi minimi","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F2c6e65e030daf257b34a340b1b1035b028da2a34.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F2c6e65e030daf257b34a340b1b1035b028da2a34.webp","\u003Cp>Questo blog contiene un'analisi dettagliata dell'approccio all'allenamento Heavy Duty, inclusi piani di allenamento, studi scientifici, vantaggi e svantaggi, nonché raccomandazioni concrete per l'implementazione. L'obiettivo è presentare agli appassionati di fitness un metodo altamente efficace per la costruzione muscolare con un investimento minimo di tempo.\u003C\u002Fp>\u003Cp> \u003C\u002Fp>",82,{"name":261,"id":12},{"de":570,"en":571,"fr":572,"es":573,"pt":574,"it":562,"ar":575,"hi":576,"ur":577,"ru":578,"tr":579,"ja":580,"zh":581},"mit-heavy-duty-training-maximal-aufbauen-die-wissenschaft-hinter-dem-muskelaufbau-in-minimaler-zeit","maximize-growth-with-heavy-duty-training-the-science-behind-muscle-building-in-minimal-time","maximisez-votre-developpement-avec-lentrainement-heavy-duty-la-science-derriere-la-construction-musculaire-en-un-minimum-de-temps","maximizar-el-crecimiento-con-el-entrenamiento-heavy-duty-la-ciencia-detras-del-aumento-muscular-en-el-menor-tiempo-posible","maximize-o-crescimento-com-o-treinamento-heavy-duty-a-ciencia-por-tras-do-ganho-muscular-em-tempo-minimo","taathym-alnmo-maa-tdryb-heavy-duty-alaalm-oraaa-bnaaa-alaadlat-fy-akl-okt-mmkn","heavy-duty-parashakashhanae-ka-satha-athhakatama-vathathha-nayanatama-samaya-ma-masapashaya-ka-naramanae-ka-pachha-ka-vajaniana","yoy-yoy-rynng-k-sat-zyad-s-zyad-adaf-km-s-km-okt-my-po-ky-taamyr-k-pych-sayns","maksimalnoe-uvelicenie-s-pomoshhiu-trenirovok-heavy-duty-naucnye-osnovy-narashhivaniia-mysc-za-minimalnoe-vremia","heavy-duty-antrenmani-ile-maksimum-buyume-minimum-zamanda-kas-gelistirme-bilimi","ヘビーデューティ-トレーニングで最大限の成長を実現する-最小限の時間で筋肉を構築するための科学","通过-重载-训练最大化增长-在最短时间内构建肌肉背后的科学",{"timestamp":583,"day":584,"month":383,"year":357},"2025-05-01T18:01:46.000000Z","01",{"id":586,"slug":587,"title":588,"image":589,"picture":589,"thumbnail":590,"longDescription":92,"shortDescription":591,"views":592,"category":593,"slugs":594,"date":607},382,"lat-machine-tecnica-benefici-ed-errori-comuni","Lat machine: Tecnica, benefici ed errori comuni","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F32af921f2a0e247527b5d805a7cc03bd7cda7b8e.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F32af921f2a0e247527b5d805a7cc03bd7cda7b8e.webp","\u003Cp>Questo blog offre preziosi consigli di allenamento per la lat machine, informazioni scientificamente supportate sull'attivazione muscolare, consigli pratici per l'esecuzione, varianti per ogni livello, un confronto con le trazioni alla sbarra e una tabella chiara per la tua pratica di allenamento.\u003C\u002Fp>",78,{"name":261,"id":12},{"de":595,"en":596,"fr":597,"es":598,"pt":599,"it":587,"ar":600,"hi":601,"ur":602,"ru":603,"tr":604,"ja":605,"zh":606},"latziehen-technik-vorteile-und-haufige-fehler","lat-pulldown-technique-benefits-and-common-mistakes","tirage-a-la-poulie-technique-avantages-et-erreurs-courantes","jalon-al-pecho-tecnica-beneficios-y-errores-comunes","puxada-na-polia-tecnica-beneficios-e-erros-comuns","tmryn-alshb-altkny-oalfoayd-oalakhtaaa-alshayaa","lta-paldauna-takanaka-fayatha-oura-samanaya-galtaya","ly-pl-aon-tknyk-foayd-aor-aaam-ghltya","tiaga-sirocaisix-texnika-preimushhectva-i-rasprostranennye-osibki","lat-pulldown-teknik-faydalar-ve-yaygin-hatalar","ラットプルダウン-技術-利点-および一般的なミス","下拉练习-技术-优点和常见错误",{"timestamp":608,"day":609,"month":276,"year":357},"2025-06-20T08:55:15.000000Z","20",{"id":611,"slug":612,"title":613,"image":614,"picture":614,"thumbnail":615,"longDescription":92,"shortDescription":616,"views":617,"category":618,"slugs":619,"date":631},376,"2-settimane-senza-allenamento-ecco-quanto-rapidamente-si-perdono-muscoli-e-performance","2 settimane senza allenamento? Ecco quanto rapidamente si perdono muscoli e performance.","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fa4786bd0b59df335f61884ee318dea26ec5add77.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fa4786bd0b59df335f61884ee318dea26ec5add77.webp","\u003Cp>Questo blog contiene interessanti fatti scientifici sulla perdita muscolare, sul declino della forza, sulla resistenza e sui cambiamenti metabolici, presenta effetti psicologici, contromisure concrete e semplici strategie per chi è in movimento. Ideale per gli appassionati di fitness che non vogliono ricominciare da zero – e vogliono capire come recuperare in modo intelligente senza perdere tutto.\u003C\u002Fp>",73,{"name":261,"id":12},{"de":620,"en":621,"fr":622,"es":623,"pt":624,"it":612,"ar":625,"hi":626,"ur":627,"ru":628,"ja":434,"tr":629,"zh":630},"2-wochen-ohne-training-so-schnell-verlieren-sie-muskeln-und-leistung","2-weeks-without-training-this-is-how-quickly-you-lose-muscle-and-performance","2-semaines-sans-entrainement-voici-a-quelle-vitesse-vous-perdez-vos-muscles-et-votre-performance","2-semanas-sin-entrenamiento-asi-de-rapido-pierdes-musculo-y-rendimiento","2-semanas-sem-treino-veja-como-voce-perde-musculo-e-desempenho-rapidamente","asboaaan-don-tmryn-hktha-tkhsr-alaadlat-oaladaaa-bsraa","2-sapataha-bna-parashakashhanae-aapa-katana-jaltha-masapashaya-oura-paratharashana-ka-khata-ha","2-ft-bghyr-trbyt-ap-ktny-gldy-aadlat-aor-karkrdgy-ko-dyt-y","dve-nedeli-bez-trenirovki-vot-kak-bystro-vy-teriaete-myscy-i-proizvoditelnost","iki-hafta-antrenmansiz-mi-iste-kas-ve-performansi-ne-kadar-hizli-kaybettiginiz","两周没有训练-您多快会失去肌肉和表现",{"timestamp":632,"day":633,"month":383,"year":357},"2025-05-30T09:25:41.000000Z","30",{"id":635,"slug":636,"title":637,"image":638,"picture":638,"thumbnail":639,"longDescription":92,"shortDescription":640,"views":641,"category":642,"slugs":643,"date":656},390,"super-set-il-turbo-per-la-crescita-muscolare-e-il-tempo-di-allenamento","Super Set: Il Turbo per la Crescita Muscolare e il Tempo di Allenamento","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F7e33ce67989ae8ea07e624b4a9c3ad912291ede7.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F7e33ce67989ae8ea07e624b4a9c3ad912291ede7.webp","\u003Cp>Questo blog contiene tutto ciò che c'è da sapere sui supersets nell'allenamento di forza, basi scientifiche sulla loro efficacia, chiari vantaggi in una tabella di riepilogo, un esempio completo di allenamento per petto e tricipiti e consigli per un'applicazione sicura. Perfetto per chi vuole risparmiare tempo e stimolare nuovi sviluppi muscolari.\u003C\u002Fp>",64,{"name":261,"id":12},{"de":644,"en":645,"fr":646,"es":647,"pt":648,"it":636,"ar":649,"hi":650,"ur":651,"ru":652,"tr":653,"ja":654,"zh":655},"supersatze-der-turbo-fur-dein-muskelwachstum-und-deine-trainingszeit","supersets-the-turbo-boost-for-your-muscle-growth-and-training-time","supersets-le-turbo-pour-la-croissance-de-vos-muscles-et-votre-temps-dentrainement","superseries-el-turbo-para-tu-crecimiento-muscular-y-tiempo-de-entrenamiento","superconjuntos-o-turbo-para-o-crescimento-muscular-e-o-tempo-de-treino","almgmoaaat-aldkhm-altaazyz-alamthl-lnmo-aadlatk-ookt-tdrybk","saparasatasa-aapaka-masapasha-vakasa-oura-parashakashhanae-samaya-ka-le-tarab-bsata","sprsys-ap-k-po-ky-nshoonma-aor-trbyty-okt-k-ly-tyz-rftar","supersety-turbozariad-dlia-vasego-mysecnogo-rosta-i-vremeni-trenirovki","supersetler-kas-buyumeniz-ve-antrenman-sureniz-icin-turbo","スーパーセット-筋肉成長とトレーニング時間のターボブースト","超级组-肌肉增长和训练时间的涡轮增压器",{"timestamp":657,"day":330,"month":331,"year":357},"2025-07-18T08:49:04.000000Z"]