{"id":1513,"date":"2025-12-15T15:19:44","date_gmt":"2025-12-15T15:19:44","guid":{"rendered":"https:\/\/myarchery.it\/allenamento\/?page_id=1513"},"modified":"2026-08-31T13:21:18","modified_gmt":"2026-08-31T13:21:18","slug":"allenamento-mentale","status":"publish","type":"page","link":"https:\/\/myarchery.it\/allenamento\/allenamento-mentale\/","title":{"rendered":"Allenamento mentale"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"1513\" class=\"elementor elementor-1513\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8502d84 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8502d84\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-9441ece\" data-id=\"9441ece\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7097ba9 elementor-widget elementor-widget-text-editor\" data-id=\"7097ba9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>ESERCIZI MENTALI<\/strong><\/p><p><a href=\"#ascolta\">Ascolta il tuo Dialogo Interiore<\/a><\/p><p><a href=\"#tempo\">Tempo della voce<\/a><\/p><p><a href=\"#diaframmatica\">Tecnica di respirazione diaframmatica<\/a><\/p><p><a href=\"#labbrasocchiuse\">Tecnica di respirazione labbra socchiuse<\/a><\/p><p><a href=\"#soffietto\">Respirazione a soffietto<\/a><\/p><p><a href=\"#lasciate\">Lasciate andare il passato<\/a><\/p><p><a href=\"#cerchio\">Il cerchio magico<\/a><\/p><p><a href=\"#emozioni\">Emozioni positive<\/a><\/p><p><a href=\"#rilassamento\">Tecnica di rilassamento<\/a><\/p><p><a href=\"#attivo\">Rilassamento attivo<\/a><\/p><p><a href=\"#ansia\">Ansia rotante<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-405e244\" data-id=\"405e244\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9cdbab6 elementor-widget elementor-widget-text-editor\" data-id=\"9cdbab6\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>ESERCIZI TECNICI<\/strong><\/p><p><a href=\"#obiettivi\">Definizione degli obiettivi<\/a><\/p><p><a href=\"#zoom\">Lo zoom<\/a><\/p><p><a href=\"#mappa\">Mappa mentale<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d99b3a7 elementor-widget elementor-widget-text-editor\" data-id=\"d99b3a7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>ESERCIZI VISIVI<\/strong><\/p><p>Esercizi tracciamento visivo 1<\/p><p>\u00a0<\/p><p>Esercizi tracciamento visivo 2<\/p><p>\u00a0<\/p><p>Esercizi tracciamento visivo 3<\/p><p>\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-11f2cd9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"11f2cd9\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-fa2252a\" data-id=\"fa2252a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c5e77f6 elementor-widget elementor-widget-menu-anchor\" data-id=\"c5e77f6\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"Obiettivi\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1959f89 elementor-widget elementor-widget-text-editor\" data-id=\"1959f89\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span class=\"s1\"><b>Esercizio: Definizione degli obiettivi <\/b><\/span><\/p><p class=\"p1\"><strong><span class=\"s1\">Rispondi onestamente alle domande e scrivi le tue risposte su un foglio di carta. <\/span><\/strong><\/p><ol class=\"ol1\"><li class=\"li2\"><strong><span class=\"s1\">Cosa vorresti ottenere nel tiro con l&#8217;arco padroneggiando queste abilit\u00e0 mentali? <\/span><\/strong><\/li><li class=\"li2\"><strong><span class=\"s1\">In quanto tempo vorresti che ci\u00f2 accadesse?<\/span><\/strong><\/li><li class=\"li2\"><strong><span class=\"s1\">Quali sono le cose che devi impedire o evitare che accadano?<\/span><\/strong><\/li><li class=\"li2\"><strong><span class=\"s1\">Quali <\/span><span class=\"s2\">sono <\/span><span class=\"s1\">le cose pi\u00f9 importanti che vuoi che accadano?<\/span><\/strong><\/li><li class=\"li2\"><strong><span class=\"s1\">Quali sono alcune delle cose o degli ostacoli che ti hanno ostacolato in passato (persone, mazze, attrezzatura, fondi, abilit\u00e0, ecc.)?<\/span><\/strong><\/li><li class=\"li2\"><strong><span class=\"s1\">Pensa a tutte le cose che pensi possano aiutarti a raggiungere il tuo obiettivo.<\/span><\/strong><\/li><li class=\"li2\"><strong><span class=\"s1\">Quando saprai di aver raggiunto<span class=\"Apple-converted-space\">\u00a0 <\/span>il tuo obiettivo?<\/span><\/strong><\/li><li class=\"li3\"><strong><span class=\"s1\">Scrivi ci\u00f2 che vedi nella tua mente, ci\u00f2 che sentirai e sentirai quando visualizzerai quel<\/span> <span class=\"s1\">risultato.<\/span><\/strong><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-c9b6b48 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c9b6b48\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-bd24e40\" data-id=\"bd24e40\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6394da1 elementor-widget elementor-widget-wp-widget-media_audio\" data-id=\"6394da1\" data-element_type=\"widget\" data-widget_type=\"wp-widget-media_audio.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<audio class=\"wp-audio-shortcode\" id=\"audio-1513-1\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/es-definizione-obiettivi.mp3?_=1\" \/><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/es-definizione-obiettivi.mp3?_=1\" \/><a href=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/es-definizione-obiettivi.mp3\">https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/es-definizione-obiettivi.mp3<\/a><\/audio>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-77600c2\" data-id=\"77600c2\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b720fa2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b720fa2\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0e1637d\" data-id=\"0e1637d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-855c187 elementor-widget elementor-widget-menu-anchor\" data-id=\"855c187\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"ascolta\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-772309c elementor-widget elementor-widget-image\" data-id=\"772309c\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"437\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/voce-negativa-positiva-1024x559.png\" class=\"attachment-large size-large wp-image-1769\" alt=\"\" srcset=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/voce-negativa-positiva-1024x559.png 1024w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/voce-negativa-positiva-300x164.png 300w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/voce-negativa-positiva-768x419.png 768w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/voce-negativa-positiva.png 1408w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c797e89 elementor-widget elementor-widget-text-editor\" data-id=\"c797e89\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span class=\"s1\"><b>Esercizio: Ascolta il tuo dialogo interiore<\/b><\/span><\/p><p class=\"p1\"><strong><span class=\"s1\">Il<\/span> <span class=\"s1\">tuo<\/span> <span class=\"s1\">primo<\/span> <span class=\"s1\">esercizio<\/span> <span class=\"s1\">qui<\/span> <span class=\"s1\">\u00e8<\/span> <span class=\"s1\">pensato<\/span> <span class=\"s1\">per<\/span> <span class=\"s1\">incoraggiarti<\/span> <span class=\"s1\">a<\/span> <span class=\"s1\">controllare<\/span> <span class=\"s1\">la<\/span> <span class=\"s1\">tua<\/span> <span class=\"s1\">&#8220;voce<\/span> <span class=\"s1\">interiore&#8221;<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s3\">1. <\/span><span class=\"s1\">D\u00ec qualcosa di positivo. Scrivilo come segue, poi ripeti con qualcosa di negativo.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">2. Scrivi le differenze. Che suono ha, sei tu o qualcun altro?<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">3. Che tono ha la voce, alta o bassa?<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">4. Quanto \u00e8 veloce o lenta?<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">5. Nota anche da dove proviene? Da quale parte della tua testa proviene? \u00c8 dall&#8217;interno o dall&#8217;esterno?<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">6. Scrivi queste cose.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">7. Ben fatto. Sei appena entrato nel mondo delle submodalit\u00e0!<\/span><\/strong><\/p><p class=\"p2\"><strong><span class=\"s1\">8. Ora ho bisogno che tu ti fidi di me e provi qualcosa: trasforma il negativo in positivo usando le cose che hai notato e scritto.<\/span><\/strong><\/p><p class=\"p3\"><strong><span class=\"s1\">Cambia la posizione della voce se \u00e8 diversa, quindi sostituisci la voce negativa con quella positiva.<\/span><\/strong><\/p><p class=\"p3\"><strong><span class=\"s1\">9. Cambia la voce in modo che suoni pi\u00f9 positiva <span class=\"Apple-converted-space\">\u00a0 <\/span>(se era negativa). Puoi anche trasformarla in quella di qualcun altro, se vuoi!<\/span><\/strong><\/p><p class=\"p3\"><strong><span class=\"s1\">10. Assicurati che il tono sia giusto.<\/span><\/strong><\/p><p class=\"p3\"><strong><span class=\"s1\">11. Assicurati anche di impostare il ritmo e la velocit\u00e0 in modo che suonino correttamente.<\/span><\/strong><\/p><p class=\"p3\"><strong><span class=\"s1\">12. Ora immagina di allontanare o avvicinare la voce, cosa succede?<\/span><\/strong><\/p><p class=\"p3\"><strong><span class=\"s1\">13. Voglio che tu ci giochi <span class=\"Apple-converted-space\">\u00a0 <\/span>e scopri cosa funziona meglio per te. L&#8217;idea \u00e8 di allontanare le voci negative e rendere pi\u00f9 forte quella positiva.<\/span><\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-6acb4a5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6acb4a5\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-31b81b3\" data-id=\"31b81b3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-551f3c1 elementor-widget elementor-widget-wp-widget-media_audio\" data-id=\"551f3c1\" data-element_type=\"widget\" data-widget_type=\"wp-widget-media_audio.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<audio class=\"wp-audio-shortcode\" id=\"audio-1513-2\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/es-ascolta-dialogo-int-Compl.mp3?_=2\" \/><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/es-ascolta-dialogo-int-Compl.mp3?_=2\" \/><a href=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/es-ascolta-dialogo-int-Compl.mp3\">https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/es-ascolta-dialogo-int-Compl.mp3<\/a><\/audio>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-ad3d059\" data-id=\"ad3d059\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5625b2b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5625b2b\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ecb4ff7\" data-id=\"ecb4ff7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2cca512 elementor-widget elementor-widget-menu-anchor\" data-id=\"2cca512\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"tempovoce\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e5c4e63 elementor-widget elementor-widget-image\" data-id=\"e5c4e63\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"437\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/neg-pos-caffe-1024x559.png\" class=\"attachment-large size-large wp-image-1774\" alt=\"\" srcset=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/neg-pos-caffe-1024x559.png 1024w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/neg-pos-caffe-300x164.png 300w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/neg-pos-caffe-768x419.png 768w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/neg-pos-caffe.png 1408w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e8609e5 elementor-widget elementor-widget-text-editor\" data-id=\"e8609e5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span class=\"s1\"><b>Esercizio: Tempo della voce<\/b><\/span><\/p><p class=\"p3\"><strong><span class=\"s1\">Alcune persone scoprono di ripetere la stessa frase negativa pi\u00f9 e pi\u00f9 volte.<\/span><\/strong><\/p><p class=\"p3\"><strong><span class=\"s1\">Se lo fai, stai rafforzando questo comportamento negativo e stai dando alla voce potere su di te. Se ti sta succedendo questo, buone notizie: posso aiutarti con un semplice esercizio.<\/span><\/strong><\/p><p class=\"p3\"><strong><span class=\"s1\">1. Ora usa una tua frase.<\/span><\/strong><\/p><p class=\"p3\"><strong><span class=\"s1\">2. Ripeti la frase interiormente (nella tua mente).<\/span><\/strong><\/p><p class=\"p3\"><strong><span class=\"s1\">3. La prima cosa che voglio che tu faccia \u00e8 rallentarla del doppio, velocit\u00e0 e tono.<\/span><\/strong><\/p><p class=\"p3\"><strong><span class=\"s1\">4. Ora rallenta di nuovo del doppio, facendo s\u00ec che le parole suonino pi\u00f9 lunghe e pi\u00f9 chiare e che gli spazi tra le parole siano pi\u00f9 ampi, come una cassetta allungata che gira lentamente.<\/span><\/strong><\/p><p class=\"p3\"><strong><span class=\"s1\">5. Ora rallenta VERAMENTE, con ampi spazi tra le parole come sopra.<\/span><\/strong><\/p><p class=\"p3\"><strong><span class=\"s1\">6. Ora ripeti ad alta voce cosa hai mangiato a colazione.<\/span><\/strong><\/p><p class=\"p3\"><strong><span class=\"s1\">7. Ora torna indietro e ripeti la vecchia frase a te stesso.<\/span><\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-04a22b8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"04a22b8\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-d3de3c7\" data-id=\"d3de3c7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1803df9 elementor-widget elementor-widget-wp-widget-media_audio\" data-id=\"1803df9\" data-element_type=\"widget\" data-widget_type=\"wp-widget-media_audio.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<audio class=\"wp-audio-shortcode\" id=\"audio-1513-3\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/es-tempo-voce.mp3?_=3\" \/><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/es-tempo-voce.mp3?_=3\" \/><a href=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/es-tempo-voce.mp3\">https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/es-tempo-voce.mp3<\/a><\/audio>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-24b823d\" data-id=\"24b823d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-59da5d2 elementor-widget elementor-widget-menu-anchor\" data-id=\"59da5d2\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"diaframmatica\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cec8f46 elementor-widget elementor-widget-image\" data-id=\"cec8f46\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"418\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/sdraiata-pancia-espira-1024x535.png\" class=\"attachment-large size-large wp-image-1777\" alt=\"\" srcset=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/sdraiata-pancia-espira-1024x535.png 1024w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/sdraiata-pancia-espira-300x157.png 300w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/sdraiata-pancia-espira-768x401.png 768w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/sdraiata-pancia-espira.png 1408w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1b5525e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1b5525e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d37c902\" data-id=\"d37c902\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c66f849 elementor-widget elementor-widget-text-editor\" data-id=\"c66f849\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span class=\"s1\"><b>Esercizio: Tecnica di respirazione diaframmatica.<\/b><\/span><\/p><p class=\"p1\"><strong><span class=\"s1\">1. Sdraiati sulla schiena su una superficie piana o a letto, con le ginocchia piegate e la testa appoggiata. Puoi usare un cuscino sotto le ginocchia per sostenere le gambe. Metti una mano sulla parte superiore del torace e l&#8217;altra appena sotto la gabbia toracica. Questo ti permetter\u00e0 di sentire il diaframma muoversi mentre respiri.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">2. Inspira lentamente attraverso il naso in modo che lo stomaco si muova in fuori contro la mano. La mano sul petto dovrebbe rimanere il pi\u00f9 ferma possibile.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">3. Contrai i muscoli dello stomaco, lasciandoli cadere verso l&#8217;interno mentre espiri attraverso le labbra socchiuse. La mano sulla parte superiore del torace dovrebbe rimanere il pi\u00f9 ferma possibile.<\/span><\/strong><\/p><p class=\"p2\"><strong><span class=\"s1\">4. Respira con questo metodo per 3 o 4 respiri profondi, quindi lascia che il tuo respiro torni a un ritmo e a una frequenza che ti sono naturali.<\/span><\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-d78a729 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d78a729\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-899f2b3\" data-id=\"899f2b3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3c4300c elementor-widget elementor-widget-wp-widget-media_audio\" data-id=\"3c4300c\" data-element_type=\"widget\" data-widget_type=\"wp-widget-media_audio.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<audio class=\"wp-audio-shortcode\" id=\"audio-1513-4\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/resp-diaframmSdraiati.mp3?_=4\" \/><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/resp-diaframmSdraiati.mp3?_=4\" \/><a href=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/resp-diaframmSdraiati.mp3\">https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/resp-diaframmSdraiati.mp3<\/a><\/audio>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-447077e\" data-id=\"447077e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6c9dd90 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6c9dd90\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3d644bd\" data-id=\"3d644bd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2e869ef elementor-widget elementor-widget-menu-anchor\" data-id=\"2e869ef\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"labbrasocchiuse\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f1b7554 elementor-widget elementor-widget-image\" data-id=\"f1b7554\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"418\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/labbra-socchiuse-1024x535.png\" class=\"attachment-large size-large wp-image-1773\" alt=\"\" srcset=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/labbra-socchiuse-1024x535.png 1024w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/labbra-socchiuse-300x157.png 300w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/labbra-socchiuse-768x401.png 768w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/labbra-socchiuse.png 1408w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-00e1582 elementor-widget elementor-widget-text-editor\" data-id=\"00e1582\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span class=\"s1\"><b>Esercizio: Tecnica di respirazione labbra socchiuse<\/b><\/span><\/p><ol class=\"ol1\"><li class=\"li2\"><strong><span class=\"s1\">Sedetevi in una posizione comoda e rilassatevi.<\/span><\/strong><\/li><li class=\"li2\"><strong><span class=\"s1\">Inspira lentamente e profondamente attraverso il naso.<\/span><\/strong><\/li><li class=\"li2\"><strong><span class=\"s1\">Unisci le labbra come se volessi fischiare ed espira lentamente e in modo uniforme attraverso le labbra socchiuse. <\/span><\/strong><\/li><li class=\"li2\"><strong><span class=\"s1\">Cerca di espirare pi\u00f9 a lungo di quanto hai inspirato.<\/span><\/strong><\/li><li class=\"li2\"><strong><span class=\"s1\">Ripeti questa procedura pi\u00f9 volte fino a quando la mancanza di respiro scompare.<\/span><\/strong><\/li><li class=\"li2\"><strong><span class=\"s1\">Se avverti vertigini, riposa fino a quando non scompaiono.<\/span><\/strong><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-2b65e00 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2b65e00\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-c1761dd\" data-id=\"c1761dd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-634d731 elementor-widget elementor-widget-wp-widget-media_audio\" data-id=\"634d731\" data-element_type=\"widget\" data-widget_type=\"wp-widget-media_audio.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<audio class=\"wp-audio-shortcode\" id=\"audio-1513-5\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/respirazione-labbra-socchiuse.mp3?_=5\" \/><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/respirazione-labbra-socchiuse.mp3?_=5\" \/><a href=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/respirazione-labbra-socchiuse.mp3\">https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/respirazione-labbra-socchiuse.mp3<\/a><\/audio>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-d249eae\" data-id=\"d249eae\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-399fe19 elementor-widget elementor-widget-menu-anchor\" data-id=\"399fe19\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"soffietto\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b1f6814 elementor-widget elementor-widget-image\" data-id=\"b1f6814\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"418\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/espira-naso-1024x535.png\" class=\"attachment-large size-large wp-image-1772\" alt=\"\" srcset=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/espira-naso-1024x535.png 1024w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/espira-naso-300x157.png 300w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/espira-naso-768x401.png 768w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/espira-naso.png 1408w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f97d78d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f97d78d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-08b85d6\" data-id=\"08b85d6\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c75985e elementor-widget elementor-widget-text-editor\" data-id=\"c75985e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span class=\"s1\"><b>Esercizio: Respirazione a soffietto<\/b><\/span><\/p><p class=\"p1\"><strong><span style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, 'Noto Sans', sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol', 'Noto Color Emoji';\">1. Sedetevi in una posizione comoda con la schiena dritta.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">2. Con la bocca comodamente chiusa, inspirate ed espirate dal naso il pi\u00f9 velocemente possibile.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\"> La fase ascendente \u00e8 l&#8217;inspirazione e quella discendente \u00e8 l&#8217;espirazione, entrambe di uguale durata.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">3. Il ritmo della respirazione \u00e8 rapido, con 2-3 cicli di inspirazione\/espirazione al secondo.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">4. Durante l&#8217;esercizio, dovreste sentire uno sforzo alla base del collo, al torace e all&#8217;addome.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">I muscoli di queste zone aumenteranno di forza man mano che questa tecnica verr\u00e0 praticata. Si tratta di un vero e proprio esercizio fisico.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">5. All&#8217;inizio, eseguire l&#8217;esercizio per non pi\u00f9 di 15 secondi.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">Con la pratica, aumentare lentamente la durata dell&#8217;esercizio di 5 secondi ogni volta.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">Eseguirlo finch\u00e9 ci si sente a proprio agio, senza superare un minuto intero.<\/span><\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-45dc7d7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"45dc7d7\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-7344c3e\" data-id=\"7344c3e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-75a4d08 elementor-widget elementor-widget-wp-widget-media_audio\" data-id=\"75a4d08\" data-element_type=\"widget\" data-widget_type=\"wp-widget-media_audio.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<audio class=\"wp-audio-shortcode\" id=\"audio-1513-6\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/resp-a-soffietto.mp3?_=6\" \/><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/resp-a-soffietto.mp3?_=6\" \/><a href=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/resp-a-soffietto.mp3\">https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/resp-a-soffietto.mp3<\/a><\/audio>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-ad79875\" data-id=\"ad79875\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c5091f2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c5091f2\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-527ec0d\" data-id=\"527ec0d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-46aa2ba elementor-widget elementor-widget-menu-anchor\" data-id=\"46aa2ba\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"ansia\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-93f0cd8 elementor-widget elementor-widget-image\" data-id=\"93f0cd8\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"418\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/ansia-1024x535.png\" class=\"attachment-large size-large wp-image-1770\" alt=\"\" srcset=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/ansia-1024x535.png 1024w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/ansia-300x157.png 300w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/ansia-768x401.png 768w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/ansia.png 1408w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-803d972 elementor-widget elementor-widget-text-editor\" data-id=\"803d972\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span class=\"s1\"><b>Esercizio: Ansia rotante.<\/b><\/span><\/p><p class=\"p1\"><strong><span class=\"s1\">1. Pensa a una situazione che ti fa provare ansia.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">2. Concentrati sulla sensazione di ansia nel tuo corpo.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">3. Se potessi darle un punteggio da 1 a 10, dove 1 \u00e8 basso e 10 \u00e8 alto, quanto \u00e8 forte quella sensazione adesso? <\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">4. Usa la tua immaginazione per la prossima domanda. Se quella sensazione avesse un colore, quale sarebbe?<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">5. Ora cambia il colore con uno che trovi rilassante o calmante.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">6. La sensazione si sta muovendo in qualche modo? Ho scoperto che possono ruotare o girare in un certo modo. Concentrati per un momento su quella sensazione.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">7. Se la sensazione si sta muovendo, inizia a rallentarla della met\u00e0.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">8. Rallentala fino a fermarla, poi falla girare nella direzione opposta.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">9. Pensa alla forma che ha ora quella sensazione.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">10. Inizia a ridurne la forma della met\u00e0.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">11. Riducila ancora della met\u00e0, fino a raggiungere le dimensioni di un pisello.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">12. Immagina di spingere quel pisello fuori dal tuo corpo in modo da poterlo vedere davanti a te.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">13. Ora lancia il pisello lontano, in modo che scompaia completamente; puoi immaginare che stia bruciando al sole.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">14. Apri gli occhi solo per un istante.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">15. Chiudi gli occhi e valuta su una scala da 1 a 10 come ti senti ora.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">Se hai trovato difficile immaginarlo o farlo, riprova, potrebbero volerci alcuni tentativi.<\/span><\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-9ba5dcb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9ba5dcb\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-79d996c\" data-id=\"79d996c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-03f68dc elementor-widget elementor-widget-wp-widget-media_audio\" data-id=\"03f68dc\" data-element_type=\"widget\" data-widget_type=\"wp-widget-media_audio.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<audio class=\"wp-audio-shortcode\" id=\"audio-1513-7\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/ansia-da-spinning.mp3?_=7\" \/><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/ansia-da-spinning.mp3?_=7\" \/><a href=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/ansia-da-spinning.mp3\">https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/ansia-da-spinning.mp3<\/a><\/audio>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-a15d95b\" data-id=\"a15d95b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5b591e3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5b591e3\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0d54736\" data-id=\"0d54736\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-09cc44b elementor-widget elementor-widget-menu-anchor\" data-id=\"09cc44b\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"rilassamento\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2c13d0c elementor-widget elementor-widget-image\" data-id=\"2c13d0c\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"418\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/sdraiata-1024x535.png\" class=\"attachment-large size-large wp-image-1778\" alt=\"\" srcset=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/sdraiata-1024x535.png 1024w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/sdraiata-300x157.png 300w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/sdraiata-768x401.png 768w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/sdraiata.png 1408w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7d0514f elementor-widget elementor-widget-text-editor\" data-id=\"7d0514f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span class=\"s1\"><b>Esercizio: Tecnica di rilassamento<\/b><\/span><\/p><p class=\"p1\"><strong><span class=\"s1\">1. Concentrati sulla sommit\u00e0 della testa, lascia che qualsiasi tensione o stress fluisca via e sostituiscila con una meravigliosa sensazione di rilassamento.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">2. Lascia che la sensazione di rilassamento si diffonda al viso e al collo.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">3. Ora rilassa le spalle, lasciandole diventare leggere o piacevolmente pesanti.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">4. Immagina che la sensazione si diffonda a braccia, polsi, mani e dita, cos\u00ec che anche loro si sentano<\/span> <span class=\"s1\">pesanti,<\/span> <span class=\"s1\">sciolti,<\/span> <span class=\"s1\">inerti<\/span> <span class=\"s1\">e<\/span> <span class=\"s1\">rilassati.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">5.<\/span> <span class=\"s1\">Lascia<\/span> <span class=\"s1\">che<\/span> <span class=\"s1\">la<\/span> <span class=\"s1\">sensazione<\/span> <span class=\"s1\">si<\/span> <span class=\"s1\">diffonda<\/span> <span class=\"s1\">al<\/span> <span class=\"s1\">petto<\/span> <span class=\"s1\">e<\/span> <span class=\"s1\">allo<\/span> <span class=\"s1\">stomaco,<\/span> <span class=\"s1\">rilassando<\/span> <span class=\"s1\">ogni<\/span> <span class=\"s1\">muscolo,<\/span> <span class=\"s1\">nervo<\/span> <span class=\"s1\">e<\/span> <span class=\"s1\">fibra.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">6.<\/span> <span class=\"s1\">Nota la<\/span> <span class=\"s1\">sensazione<\/span> <span class=\"s1\">che<\/span> <span class=\"s1\">si<\/span> <span class=\"s1\">diffonde<\/span> <span class=\"s1\">all&#8217;addome<\/span> <span class=\"s1\">e<\/span> <span class=\"s1\">ai<\/span> <span class=\"s1\">muscoli<\/span> <span class=\"s1\">dei<\/span> <span class=\"s1\">glutei.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">7.<\/span> <span class=\"s1\">Lascia<\/span> <span class=\"s1\">che<\/span> <span class=\"s1\">il<\/span> <span class=\"s1\">rilassamento<\/span> <span class=\"s1\">si<\/span> <span class=\"s1\">diffonda<\/span> <span class=\"s1\">a<\/span> <span class=\"s1\">cosce,<\/span> <span class=\"s1\">ginocchia<\/span> <span class=\"s1\">e<\/span> <span class=\"s1\">polpacci.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">8.<\/span> <span class=\"s1\">Continua a<\/span> <span class=\"s1\">lasciare<\/span> <span class=\"s1\">che<\/span> <span class=\"s1\">la<\/span> <span class=\"s1\">sensazione<\/span> <span class=\"s1\">penetri<\/span> <span class=\"s1\">nei<\/span> <span class=\"s1\">piedi<\/span> <span class=\"s1\">e<\/span> <span class=\"s1\">nelle<\/span> <span class=\"s1\">dita<\/span> <span class=\"s1\">dei<\/span> <span class=\"s1\">piedi.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">9.<\/span> <span class=\"s1\">Rilassati<\/span> <span class=\"s1\">per<\/span> <span class=\"s1\">circa<\/span> <span class=\"s1\">10<\/span> <span class=\"s1\">minuti,<\/span> <span class=\"s1\">assicurandoti<\/span> <span class=\"s1\">di<\/span> <span class=\"s1\">non<\/span> <span class=\"s1\">addormentarti!<\/span><\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-0ff226f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0ff226f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-81e8f2a\" data-id=\"81e8f2a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2f89fb6 elementor-widget elementor-widget-wp-widget-media_audio\" data-id=\"2f89fb6\" data-element_type=\"widget\" data-widget_type=\"wp-widget-media_audio.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<audio class=\"wp-audio-shortcode\" id=\"audio-1513-8\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/tecnica-rilassamento.mp3?_=8\" \/><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/tecnica-rilassamento.mp3?_=8\" \/><a href=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/tecnica-rilassamento.mp3\">https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/tecnica-rilassamento.mp3<\/a><\/audio>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-cd07e6c\" data-id=\"cd07e6c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-607a840 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"607a840\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-dfcf102\" data-id=\"dfcf102\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7aedbb8 elementor-widget elementor-widget-menu-anchor\" data-id=\"7aedbb8\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"attivo\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-604d461 elementor-widget elementor-widget-image\" data-id=\"604d461\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"418\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/sdraiata-colora-1024x535.png\" class=\"attachment-large size-large wp-image-1776\" alt=\"\" srcset=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/sdraiata-colora-1024x535.png 1024w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/sdraiata-colora-300x157.png 300w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/sdraiata-colora-768x401.png 768w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/sdraiata-colora.png 1408w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a0f2840 elementor-widget elementor-widget-text-editor\" data-id=\"a0f2840\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span class=\"s1\"><b>Esercizio: Rilassamento attivo.<\/b><\/span><\/p><p class=\"p2\"><strong><span class=\"s1\">Con questo metodo ci concentriamo su una parte del corpo alla volta, solitamente iniziando dai piedi.<\/span><\/strong><\/p><p class=\"p2\"><strong><span class=\"s1\">1. Respira profondamente, concentrandoti solo sulle dita dei piedi e sui piedi.<\/span><\/strong><\/p><p class=\"p2\"><strong><span class=\"s1\">2. Contrai le dita dei piedi, arricciandole verso l&#8217;interno.<\/span><\/strong><\/p><p class=\"p2\"><strong><span class=\"s1\">3. Nota la sensazione di tensione e poi rilassa i piedi e le dita. Questo permette alla mente e al corpo di sperimentare il rilassamento muscolare.<\/span><\/strong><\/p><p class=\"p2\"><strong><span class=\"s1\">4. Procedi lungo la gamba e contrai i muscoli della tibia e del polpaccio. Mantieni la tensione per alcuni secondi e poi rilassa i muscoli della gamba.<\/span><\/strong><\/p><p class=\"p2\"><strong><span class=\"s1\">5. Continua a contrarre e rilassare tutti i gruppi muscolari del corpo, fino al viso. Quando arriviamo al viso, il nostro corpo dovrebbe iniziare a rilassarsi.<\/span><\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-a90f26e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a90f26e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-e813c5c\" data-id=\"e813c5c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3bfbc8f elementor-widget elementor-widget-wp-widget-media_audio\" data-id=\"3bfbc8f\" data-element_type=\"widget\" data-widget_type=\"wp-widget-media_audio.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<audio class=\"wp-audio-shortcode\" id=\"audio-1513-9\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/rilassamento-attivo.mp3?_=9\" \/><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/rilassamento-attivo.mp3?_=9\" \/><a href=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/rilassamento-attivo.mp3\">https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/rilassamento-attivo.mp3<\/a><\/audio>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-ee5e867\" data-id=\"ee5e867\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4a9f0e7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4a9f0e7\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0f23e5b\" data-id=\"0f23e5b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b5b743e elementor-widget elementor-widget-menu-anchor\" data-id=\"b5b743e\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"emozioni\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ef373a2 elementor-widget elementor-widget-image\" data-id=\"ef373a2\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"418\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/arciere-ripasso-1024x535.png\" class=\"attachment-large size-large wp-image-1767\" alt=\"\" srcset=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/arciere-ripasso-1024x535.png 1024w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/arciere-ripasso-300x157.png 300w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/arciere-ripasso-768x401.png 768w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/arciere-ripasso.png 1408w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e89350a elementor-widget elementor-widget-text-editor\" data-id=\"e89350a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span class=\"s1\"><b>Esercizio: Emozioni positive<\/b><\/span><\/p><p class=\"p1\"><strong><span class=\"s1\">Potete ancorare <\/span><span class=\"s2\">emozioni positive<\/span><span class=\"s1\"> a cose come la musica o gli oggetti.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">Con gli arcieri \u00e8 meglio usare un riser <span class=\"Apple-converted-space\">\u00a0 <\/span>o anche l&#8217;intero arco, se preferite. Potete stare in piedi con l&#8217;arco o, se usate solo il riser, potete sedervi ed eseguire l&#8217;esercizio. <\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">1. Il tuo primo compito \u00e8 quello di entrare in uno stato di rilassamento piacevole o di pensare a un momento in cui hai realizzato un tiro perfetto, che fosse in allenamento o in gara, ma sii rilassato mentre pensi a quei pensieri.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">2. Ora datti un&#8217;indicazione del livello di sensazioni che quell&#8217;esperienza ti d\u00e0 quando ci pensi, tra 1 (Basso) e 10 (Alto). Suggerimento: pi\u00f9 alto \u00e8, meglio \u00e8!<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">3. Concentrati sulle immagini, i suoni e le sensazioni interiori. Dove iniziano le sensazioni? Quale<\/span> <span class=\"s1\">immagine?<\/span><\/strong><\/p><p class=\"p2\"><strong><span class=\"s1\">Riesci a vedere nella tua mente? Cosa riesci a sentire con questo ricordo? Nota se la postura del tuo corpo o il tuo respiro sono diversi nel ricordo.<\/span><\/strong><\/p><p class=\"p3\"><strong><span class=\"s1\">4. Esegui il ricordo nella tua mente finch\u00e9 non provi la sensazione di 7 o pi\u00f9.<\/span><\/strong><\/p><p class=\"p3\"><strong><span class=\"s1\">5. Ingrandisci e rendi l&#8217;immagine pi\u00f9 luminosa, alza davvero il volume di quel ricordo e raddoppia e triplica le sensazioni interiori ora.<\/span><\/strong><\/p><p class=\"p3\"><strong><span class=\"s1\">6. Ora, dopo aver fatto quanto sopra, mantieni tutti quei buoni pensieri, sensazioni e suoni e stringi la mano intorno all&#8217;impugnatura del tuo riser 3 volte, tenendola ogni volta per circa 3 secondi.<\/span><\/strong><\/p><p class=\"p3\"><strong><span class=\"s1\">7. D\u00ec ad alta voce cosa hai mangiato a cena 4 giorni fa.<\/span><\/strong><\/p><p class=\"p3\"><strong><span class=\"s1\">8. Ora stringi di nuovo la mano intorno al riser e nota tutte le buone sensazioni che tornano dal punto 5.<\/span><\/strong><\/p><p class=\"p3\"><strong><span class=\"s1\">9. Se ti accorgi che lo stato che hai ancorato non \u00e8 abbastanza forte, ripeti finch\u00e9 non riesci a trovare facilmente quello stato fantastico. Potresti dover ripetere questo 2 o 3 volte, ma persevera. Ne varr\u00e0 la pena alla fine! <\/span><\/strong><\/p><p class=\"p3\"><strong><span class=\"s1\"><i>Ricorda di usarlo o lo perderai!<\/i> <\/span><\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-925b4d9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"925b4d9\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-215b0cb\" data-id=\"215b0cb\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4730cde elementor-widget elementor-widget-wp-widget-media_audio\" data-id=\"4730cde\" data-element_type=\"widget\" data-widget_type=\"wp-widget-media_audio.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<audio class=\"wp-audio-shortcode\" id=\"audio-1513-10\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/emozioni-positive.mp3?_=10\" \/><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/emozioni-positive.mp3?_=10\" \/><a href=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/emozioni-positive.mp3\">https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/emozioni-positive.mp3<\/a><\/audio>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-29524c9\" data-id=\"29524c9\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-49d2372 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"49d2372\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bfeee80\" data-id=\"bfeee80\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-987b2ad elementor-widget elementor-widget-menu-anchor\" data-id=\"987b2ad\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"mappa\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b7b8f5f elementor-widget elementor-widget-image\" data-id=\"b7b8f5f\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"418\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/arciere-centro-1024x535.png\" class=\"attachment-large size-large wp-image-1771\" alt=\"\" srcset=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/arciere-centro-1024x535.png 1024w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/arciere-centro-300x157.png 300w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/arciere-centro-768x401.png 768w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/arciere-centro.png 1408w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8105314 elementor-widget elementor-widget-text-editor\" data-id=\"8105314\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span class=\"s1\"><b>Esercizio: Mappa mentale.<\/b><\/span><\/p><p class=\"p1\"><strong><span class=\"s1\">Esamino ogni aspetto del tiro.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">Mi vedo rilassato e tranquillo, con respiri costanti e controllati.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">Mi vedo sulla linea, mentre preparo la mia posizione, prendo una freccia dalla faretra e la carico nell&#8217;arco.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">Mentre carico la freccia, la incocco premendola delicatamente.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">Vedo l&#8217;espressione concentrata sul mio viso. Mi accorgo di fare un ultimo respiro profondo, inspirando ed espirando, prima di sollevare l&#8217;arco e tirare la corda finch\u00e9 non ho la visuale perfetta sul bersaglio.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">Mi guardo mentre scocco la freccia ed espiro.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">Mi assicuro SEMPRE che tutto vada alla perfezione nella mia mente, se qualcosa non sembra o non mi sembra giusto, lo modifico.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">Ripeto questa operazione per tutte e tre le mie frecce.<\/span><\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-0a359c2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0a359c2\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-b0784c7\" data-id=\"b0784c7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5c413dc elementor-widget elementor-widget-wp-widget-media_audio\" data-id=\"5c413dc\" data-element_type=\"widget\" data-widget_type=\"wp-widget-media_audio.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<audio class=\"wp-audio-shortcode\" id=\"audio-1513-11\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/mappa-mentale.mp3?_=11\" \/><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/mappa-mentale.mp3?_=11\" \/><a href=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/mappa-mentale.mp3\">https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/mappa-mentale.mp3<\/a><\/audio>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-c38e185\" data-id=\"c38e185\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a3b60ec elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a3b60ec\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b3531e2\" data-id=\"b3531e2\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-743462c elementor-widget elementor-widget-menu-anchor\" data-id=\"743462c\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"cerchio\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1c32b28 elementor-widget elementor-widget-image\" data-id=\"1c32b28\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"418\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/arciere-colonna-1024x535.png\" class=\"attachment-large size-large wp-image-1768\" alt=\"\" srcset=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/arciere-colonna-1024x535.png 1024w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/arciere-colonna-300x157.png 300w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/arciere-colonna-768x401.png 768w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/arciere-colonna.png 1408w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b802aef elementor-widget elementor-widget-text-editor\" data-id=\"b802aef\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span class=\"s1\"><b>Esercizio: Il cerchio magico.<\/b><\/span><\/p><p class=\"p2\"><strong><span class=\"s2\">1. Immagina di essere in piedi di fronte a un cerchio sul pavimento.<\/span><\/strong><\/p><p class=\"p3\"><strong><span class=\"s2\">2. Immagina che il cerchio sia come un tubo di pura energia che sale verso il cielo.<\/span><\/strong><\/p><p class=\"p4\"><strong><span class=\"s2\">3. Ora riempi il tubo con cose come &#8220;Eccellenza&#8221; o qualsiasi attributo da cui pensi<\/span> <span class=\"s2\">di<\/span> <span class=\"s2\">poter<\/span> <span class=\"s2\">trarre<\/span> <span class=\"s2\">beneficio.<\/span><\/strong><\/p><p class=\"p4\"><strong><span class=\"s2\">4.<\/span> <span class=\"s2\">Mentre<\/span> <span class=\"s2\">immagini<\/span> <span class=\"s2\">di<\/span> <span class=\"s2\">guardare<\/span> <span class=\"s2\">il<\/span> <span class=\"s2\">tubo,<\/span> <span class=\"s2\">nota<\/span> <span class=\"s2\">se<\/span> <span class=\"s2\">c&#8217;\u00e8<\/span> <span class=\"s2\">un<\/span> <span class=\"s2\">colore<\/span> <span class=\"s2\">o<\/span> <span class=\"s2\">qualche<\/span> <span class=\"s2\">suono<\/span> <span class=\"s2\">prodotto<\/span> <span class=\"s2\">dall&#8217;energia.<\/span><span class=\"s3\"> <span class=\"Apple-converted-space\">\u00a0 <\/span><\/span><span class=\"s2\">Alcune<\/span> <span class=\"s2\">persone<\/span> <span class=\"s2\">vedono<\/span> <span class=\"s2\">tutti i tipi di colori e sentono cose diverse. Non c&#8217;\u00e8 niente di giusto o sbagliato.<\/span><\/strong><\/p><p class=\"p4\"><strong><span class=\"s2\">5. Voglio che immagini un interruttore che pu\u00f2 raddoppiare l&#8217;energia, ora aumenta l&#8217;energia.<\/span><\/strong><\/p><p class=\"p5\"><strong><span class=\"s2\">6. Voglio che tu entri nel cerchio e permetta all&#8217;energia di avvolgere te e ogni nervo, cellula e fibra del tuo corpo, dalla pianta dei piedi alla sommit\u00e0 della testa.<\/span><\/strong><\/p><p class=\"p5\"><strong><span class=\"s2\">7. Concentrati davvero su come ti senti, inizia a notare quanto ti senti bene, raddoppia e triplica le sensazioni.<\/span><\/strong><\/p><p class=\"p5\"><strong><span class=\"s2\">8. Esci dal cerchio.<\/span><\/strong><\/p><p class=\"p5\"><strong><span class=\"s2\">9. Immagina di restringere il cerchio fino a raggiungere le dimensioni di un piccolo anello che si adatti perfettamente al tuo dito.<\/span><\/strong><\/p><p class=\"p5\"><strong><span class=\"s2\">10. Immagina di mettere l&#8217;anello al dito che preferisci.<\/span><\/strong><\/p><p class=\"p6\"><strong><span class=\"s2\">11. D\u00ec ad alta voce cosa desideri per il tuo compleanno.<\/span><\/strong><\/p><p class=\"p7\"><strong><span class=\"s2\">12.<\/span> <span class=\"s2\">Ora<\/span> <span class=\"s2\">getta<\/span> <span class=\"s2\">l&#8217;anello<\/span> <span class=\"s2\">a<\/span> <span class=\"s2\">terra<\/span> <span class=\"s2\">e<\/span> <span class=\"s2\">lascia<\/span> <span class=\"s2\">che<\/span> <span class=\"s2\">il<\/span> <span class=\"s2\">cerchio<\/span> <span class=\"s2\">si<\/span> <span class=\"s2\">apra,<\/span> <span class=\"s2\">entraci<\/span> <span class=\"s2\">di<\/span> <span class=\"s2\">nuovo<\/span> <span class=\"s2\">e<\/span> <span class=\"s2\">vedi<\/span> <span class=\"s2\">come<\/span> <span class=\"s2\">ti<\/span> <span class=\"s2\">senti.<\/span><\/strong><\/p><p class=\"p7\"><strong><span class=\"s2\">13.<\/span> <span class=\"s2\">Se<\/span> <span class=\"s2\">la<\/span> <span class=\"s2\">sensazione<\/span> <span class=\"s2\">non<\/span> <span class=\"s2\">\u00e8<\/span> <span class=\"s2\">abbastanza<\/span> <span class=\"s2\">forte,<\/span> <span class=\"s2\">ripeti<\/span> <span class=\"s2\">l&#8217;esercizio finch\u00e9 non senti un vero cambiamento ogni volta che ti togli l&#8217;anello e ci entri. <\/span><\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-823c749 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"823c749\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-e86031a\" data-id=\"e86031a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c489d55 elementor-widget elementor-widget-wp-widget-media_audio\" data-id=\"c489d55\" data-element_type=\"widget\" data-widget_type=\"wp-widget-media_audio.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<audio class=\"wp-audio-shortcode\" id=\"audio-1513-12\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/cerchio-magico.mp3?_=12\" \/><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/cerchio-magico.mp3?_=12\" \/><a href=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/cerchio-magico.mp3\">https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/cerchio-magico.mp3<\/a><\/audio>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-7ab274a\" data-id=\"7ab274a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1785f83 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1785f83\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-992a65f\" data-id=\"992a65f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b5a59c7 elementor-widget elementor-widget-menu-anchor\" data-id=\"b5a59c7\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"zoom\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-947eb43 elementor-widget elementor-widget-image\" data-id=\"947eb43\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"418\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/arciere-zoom-1024x535.png\" class=\"attachment-large size-large wp-image-1766\" alt=\"\" srcset=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/arciere-zoom-1024x535.png 1024w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/arciere-zoom-300x157.png 300w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/arciere-zoom-768x401.png 768w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/arciere-zoom.png 1408w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8fcc634 elementor-widget elementor-widget-text-editor\" data-id=\"8fcc634\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span class=\"s1\"><b>Esercizio: Lo zoom.<\/b><\/span><\/p><p class=\"p1\"><strong><span class=\"s1\">1. Mettetevi sulla linea con la freccia caricata nell&#8217;arco.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">2. Guardate la faccia del bersaglio per qualche istante.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">3. Ora, nella vostra mente, immaginate che il bersaglio si muova in avanti finch\u00e9 non si trova di fronte a voi.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">4. Ingrandite l&#8217;oro.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">5. Immaginate che le vostre frecce colpiscano l&#8217;oro.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">6. Prendete la mira con la certezza che colpiranno l&#8217;oro.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">7. Tirate.<\/span><\/strong><\/p><p class=\"p1\"><strong><span class=\"s1\">8. Ripetete per ogni tiro. Ho scoperto che questa tecnica \u00e8 molto efficace per<\/span> <span class=\"s1\">me<\/span> <span class=\"s1\">e<\/span> <span class=\"s1\">ha<\/span> <span class=\"s1\">funzionato<\/span> <span class=\"s1\">ripetutamente.<\/span> <span class=\"s1\">Esiste<\/span> <span class=\"s1\">una<\/span> <span class=\"s1\">tecnica<\/span> <span class=\"s1\">simile<\/span> <span class=\"s1\">che<\/span> <span class=\"s1\">puoi<\/span> <span class=\"s1\">usare<\/span> <span class=\"s1\">per<\/span> <span class=\"s1\">la<\/span> <span class=\"s1\">postura<\/span> <span class=\"s1\">del<\/span> <span class=\"s1\">corpo<\/span> <span class=\"s1\">e<\/span> <span class=\"s1\">per<\/span> <span class=\"s1\">insegnargli<\/span> <span class=\"s1\">a<\/span> <span class=\"s1\">essere<\/span> <span class=\"s1\">dritto<\/span> <span class=\"s1\">e<\/span> <span class=\"s1\">saldo.<\/span><\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-d89dedc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d89dedc\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-10861c8\" data-id=\"10861c8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ec98304 elementor-widget elementor-widget-wp-widget-media_audio\" data-id=\"ec98304\" data-element_type=\"widget\" data-widget_type=\"wp-widget-media_audio.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<audio class=\"wp-audio-shortcode\" id=\"audio-1513-13\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/zoom.mp3?_=13\" \/><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/zoom.mp3?_=13\" \/><a href=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/zoom.mp3\">https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/zoom.mp3<\/a><\/audio>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-997b74c\" data-id=\"997b74c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-52cee38 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"52cee38\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-116f429\" data-id=\"116f429\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-51abca2 elementor-widget elementor-widget-menu-anchor\" data-id=\"51abca2\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"lasciate\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f1588a3 elementor-widget elementor-widget-image\" data-id=\"f1588a3\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"437\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/ramo-brillantini-1024x559.png\" class=\"attachment-large size-large wp-image-1775\" alt=\"\" srcset=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/ramo-brillantini-1024x559.png 1024w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/ramo-brillantini-300x164.png 300w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/ramo-brillantini-768x419.png 768w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/ramo-brillantini.png 1408w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-115ca0a elementor-widget elementor-widget-text-editor\" data-id=\"115ca0a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span class=\"s1\"><b>Esercizio:<\/b><\/span><b> <\/b><span class=\"s1\"><b>Lasciate<\/b><\/span><b> <\/b><span class=\"s1\"><b>andare<\/b><\/span><b> <\/b><span class=\"s1\"><b>il<\/b><\/span><b> <\/b><span class=\"s1\"><b>passato<\/b><\/span><b> <\/b><\/p><p class=\"p2\"><strong><span class=\"s1\">1.<\/span> <span class=\"s1\">Immaginate<\/span> <span class=\"s1\">la<\/span> <span class=\"s1\">vostra<\/span> <span class=\"s1\">vita<\/span> <span class=\"s1\">su<\/span> <span class=\"s1\">una<\/span> <span class=\"s1\">linea<\/span> <span class=\"s1\">del<\/span> <span class=\"s1\">tempo;<\/span> <span class=\"s1\">chiudete<\/span> <span class=\"s1\">gli<\/span> <span class=\"s1\">occhi<\/span> <span class=\"s1\">per<\/span> <span class=\"s1\">farlo.<\/span><\/strong><\/p><p class=\"p3\"><strong><span class=\"s1\">2. Immagina di fluttuare sopra quella linea e di tornare indietro nel tempo.<\/span><\/strong><\/p><p class=\"p3\"><strong><span class=\"s1\">3. Di che colore o consistenza \u00e8 la linea e che aspetto ha nel passato? Cerca sulla linea un&#8217;esperienza che vorresti<\/span> <span class=\"s1\">ripensare<\/span> <span class=\"s1\">in<\/span> <span class=\"s1\">modo<\/span> <span class=\"s1\">diverso.<\/span><\/strong><\/p><p class=\"p3\"><strong><span class=\"s1\">4.<\/span> <span class=\"s1\">Di<\/span> <span class=\"s1\">quali<\/span> <span class=\"s1\">risorse<\/span> <span class=\"s1\">avresti<\/span> <span class=\"s1\">bisogno<\/span> <span class=\"s1\">per<\/span> <span class=\"s1\">liberarti<\/span> <span class=\"s1\">dalle<\/span> <span class=\"s1\">vecchie<\/span> <span class=\"s1\">emozioni<\/span> <span class=\"s1\">legate<\/span> <span class=\"s1\">a<\/span> <span class=\"s1\">questo<\/span> <span class=\"s1\">ricordo?<\/span> <span class=\"s1\">Cose<\/span> <span class=\"s1\">come<\/span> <span class=\"s1\">il<\/span> <span class=\"s1\">perdono<\/span> <span class=\"s1\">o<\/span> <span class=\"s1\">la<\/span> <span class=\"s1\">forza,<\/span> <span class=\"s1\">ad<\/span> <span class=\"s1\">esempio.<\/span><\/strong><\/p><p class=\"p3\"><strong><span class=\"s1\">5.<\/span> <span class=\"s1\">Ora pensa<\/span> <span class=\"s1\">a<\/span> <span class=\"s1\">qualcosa<\/span> <span class=\"s1\">che<\/span> <span class=\"s1\">ti<\/span> <span class=\"s1\">ha<\/span> <span class=\"s1\">messo<\/span> <span class=\"s1\">alla<\/span> <span class=\"s1\">prova<\/span> <span class=\"s1\">in<\/span> <span class=\"s1\">passato<\/span> <span class=\"s1\">ma<\/span> <span class=\"s1\">che<\/span> <span class=\"s1\">hai<\/span> <span class=\"s1\">affrontato<\/span> <span class=\"s1\">in<\/span> <span class=\"s1\">modo<\/span> <span class=\"s1\">positivo.<\/span> <span class=\"s1\">Che<\/span> <span class=\"s1\">differenza<\/span> <span class=\"s1\">c&#8217;\u00e8<\/span> <span class=\"s1\">nella<\/span> <span class=\"s1\">linea,<\/span> <span class=\"s1\">nel<\/span> <span class=\"s1\">colore,<\/span> <span class=\"s1\">ecc.?<\/span><\/strong><\/p><p class=\"p4\"><strong><span class=\"s1\">6.<\/span> <span class=\"s1\">Ora<\/span> <span class=\"s1\">fluttua<\/span> <span class=\"s1\">sopra<\/span> <span class=\"s1\">quelle<\/span> <span class=\"s1\">esperienze, iniziando da quelle pi\u00f9 antiche. Inizia a cambiare l&#8217;esperienza dei vecchi ricordi nel modo che ritieni pi\u00f9 adatto a te. Immagina di tenere in mano un sacchetto magico pieno di brillantini sopra quell&#8217;esperienza passata. I brillantini contengono tutte le risorse necessarie per liberare le emozioni negative che hai trattenuto. Che aspetto hanno il sacchetto e i brillantini?<\/span><\/strong><\/p><p class=\"p5\"><strong><span class=\"s1\">7. Cospargi i brillantini su quel ricordo passato, notando come ne cambiano l&#8217;aspetto, fluttuando indietro nel tempo fino al presente e al futuro.<\/span><\/strong><\/p><p class=\"p5\"><strong><span class=\"s1\">8. Ora torna indietro al presente e guarda il passato: quanto \u00e8 diverso? Guarda al futuro e osserva come appare ora.<\/span><\/strong><\/p><p class=\"p5\"><strong><span class=\"s1\">9. Torna indietro al presente, lasciando che tutte le sensazioni positive ti accompagnino mentre inizi a sentirti pi\u00f9 positivo e potente.<\/span><\/strong><\/p><p class=\"p5\"><strong><span class=\"s1\">10. Come ti sei sentito? Come pu\u00f2 aiutarti questo esercizio e come funziona? <\/span><\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-68aee25 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"68aee25\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-26f646b\" data-id=\"26f646b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ab8c29c elementor-widget elementor-widget-wp-widget-media_audio\" data-id=\"ab8c29c\" data-element_type=\"widget\" data-widget_type=\"wp-widget-media_audio.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<audio class=\"wp-audio-shortcode\" id=\"audio-1513-14\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/lasciate-andare-il-passato.mp3?_=14\" \/><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/lasciate-andare-il-passato.mp3?_=14\" \/><a href=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/lasciate-andare-il-passato.mp3\">https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/lasciate-andare-il-passato.mp3<\/a><\/audio>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-fd08c6e\" data-id=\"fd08c6e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7f4b835 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7f4b835\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-94a307b\" data-id=\"94a307b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2d18b07 elementor-widget elementor-widget-menu-anchor\" data-id=\"2d18b07\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"es1\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c6a5447 elementor-widget elementor-widget-text-editor\" data-id=\"c6a5447\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span class=\"s1\"><b>Esercizio Visivo 1<\/b><\/span><\/p><p class=\"p5\">\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>ESERCIZI MENTALI Ascolta il tuo Dialogo Interiore Tempo della voce Tecnica di respirazione diaframmatica Tecnica di respirazione labbra socchiuse Respirazione a soffietto Lasciate andare il passato Il cerchio magico Emozioni positive Tecnica di rilassamento Rilassamento attivo Ansia rotante ESERCIZI TECNICI Definizione degli obiettivi Lo zoom Mappa mentale ESERCIZI VISIVI Esercizi tracciamento visivo 1 \u00a0 Esercizi [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-1513","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/myarchery.it\/allenamento\/wp-json\/wp\/v2\/pages\/1513","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/myarchery.it\/allenamento\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/myarchery.it\/allenamento\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/myarchery.it\/allenamento\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/myarchery.it\/allenamento\/wp-json\/wp\/v2\/comments?post=1513"}],"version-history":[{"count":106,"href":"https:\/\/myarchery.it\/allenamento\/wp-json\/wp\/v2\/pages\/1513\/revisions"}],"predecessor-version":[{"id":1880,"href":"https:\/\/myarchery.it\/allenamento\/wp-json\/wp\/v2\/pages\/1513\/revisions\/1880"}],"wp:attachment":[{"href":"https:\/\/myarchery.it\/allenamento\/wp-json\/wp\/v2\/media?parent=1513"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}