{"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":"2025-12-22T13:46:16","modified_gmt":"2025-12-22T13:46:16","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-5d91623\" data-id=\"5d91623\" 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-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 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\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<\/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 Esercizio: Definizione degli obiettivi Rispondi onestamente alle domande [&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":97,"href":"https:\/\/myarchery.it\/allenamento\/wp-json\/wp\/v2\/pages\/1513\/revisions"}],"predecessor-version":[{"id":1799,"href":"https:\/\/myarchery.it\/allenamento\/wp-json\/wp\/v2\/pages\/1513\/revisions\/1799"}],"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}]}}