{"id":1624,"date":"2025-12-19T13:09:48","date_gmt":"2025-12-19T13:09:48","guid":{"rendered":"https:\/\/myarchery.it\/allenamento\/?page_id=1624"},"modified":"2025-12-22T13:00:12","modified_gmt":"2025-12-22T13:00:12","slug":"allenamento-a-casa","status":"publish","type":"page","link":"https:\/\/myarchery.it\/allenamento\/allenamento-a-casa\/","title":{"rendered":"Allenamento a casa"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"1624\" class=\"elementor elementor-1624\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0284d2f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0284d2f\" 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-65008e9\" data-id=\"65008e9\" 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-618f76b elementor-widget elementor-widget-text-editor\" data-id=\"618f76b\" 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\"><em><strong><span class=\"s1\">Attrezzatura consigliata per casa:<\/span><\/strong><\/em><\/p><p class=\"p1\"><span class=\"s1\">1. Fascia elastica di resistenza (media leggera e media pesante).<\/span><\/p><p class=\"p1\"><span class=\"s1\">2. Corda da allenamento per arcieri (facoltativa ma molto specifica).<\/span><\/p><p class=\"p1\"><span class=\"s1\">3. Tappetino yoga per gli esercizi a terra.<\/span><\/p><p class=\"p1\"><span class=\"s1\">4. Peso leggero (1,5-3 kg) o una bottiglietta d&#8217;acqua per le rotazioni.<\/span><\/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-091c579 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"091c579\" 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-9b4b614\" data-id=\"9b4b614\" 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-3ccef95 elementor-widget elementor-widget-text-editor\" data-id=\"3ccef95\" 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\"><em><strong><span class=\"s1\">Programma Settimanale di Allenamento<\/span><\/strong><\/em><\/p><p class=\"p1\"><span class=\"s1\">\u00b7 Luned\u00ec: Riscaldamento + Esercizi con Elastico (Mimica del tiro, Rows) + Stabilit\u00e0 (Tavoletta) + Stretching.<\/span><\/p><p class=\"p1\"><span class=\"s1\">\u00b7 Marted\u00ec: Riscaldamento + Potenziamento (Plank, Push-Ups, Rotatori Spalla) + Mental Training + Stretching.<\/span><\/p><p class=\"p1\"><span class=\"s1\">\u00b7 Mercoled\u00ec: Riposo attivo (passeggiata, stretching leggero).<\/span><\/p><p class=\"p1\"><span class=\"s1\">\u00b7 Gioved\u00ec: Ripeti Luned\u00ec.<\/span><\/p><p class=\"p1\"><span class=\"s1\">\u00b7 Venerd\u00ec: Riscaldamento + Potenziamento (Rows Invertite, Equilibrio, Rotatori Spalla) + Stretching.<\/span><\/p><p class=\"p1\"><span class=\"s1\">\u00b7 Sabato: Allenamento in campo (se possibile) o sessione intensiva di visualizzazione e esercizi di allineamento.<\/span><\/p><p class=\"p1\"><span class=\"s1\">\u00b7 Domenica: Riposo completo.<\/span><\/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-76d7642 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"76d7642\" 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-d45dd90\" data-id=\"d45dd90\" 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-b6f6682 elementor-widget elementor-widget-text-editor\" data-id=\"b6f6682\" 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\"><em><strong><span class=\"s1\">Esercizi<\/span><\/strong><\/em><\/p><p class=\"p1\"><a href=\"#riscaldamento\"><span style=\"color: var( --e-global-color-text ); word-spacing: 0em; background-color: var( --e-global-color-2b4a467 );\">Riscaldamento<\/span><\/a><\/p><p><a href=\"#EsElastico\">Esercizi Specifici con Elastico<\/a><\/p><p><a href=\"#scapolare\">Mobilit\u00e0 scapolare<\/a><\/p><p class=\"p1\"><a href=\"#braccia\"><span class=\"s1\">Circonduzioni delle braccia<\/span><\/a><\/p><p><a href=\"#potenziamento\">Potenziamento Funzionale (Plank e varianti)\u200b<\/a><\/p><p><a href=\"#PotenziamentoFunzionale\">Potenziamento Funzionale (Pull-Ups o Rows Invertite)<\/a><\/p><p><a href=\"#rotatoriSpalla\">Esercizi per i Rotatori della Spalla<\/a><\/p><p><a href=\"#stabilita\">Allenamento della Stabilit\u00e0 e del Controllo<\/a><\/p><p><a href=\"#ancoraggio\">Esercizio di Ancoraggio e Allineamento<\/a><\/p><p><a href=\"#equilibrio\">Allenamento dell&#8217;Equilibrio<\/a><\/p><p><a href=\"#mental\">Esercizi di &#8220;Mental Training&#8221; e Tecnica<\/a><\/p><p><a href=\"#defaticamento\">Defaticamento e Stretching<\/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-3fa6155 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3fa6155\" 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-93c4ae1\" data-id=\"93c4ae1\" 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-4244607 elementor-widget elementor-widget-menu-anchor\" data-id=\"4244607\" 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=\"riscaldamento\"><\/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-1419af7 elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"1419af7\" data-element_type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"image-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1344\" height=\"768\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/corda-allenamento.png\" class=\"attachment-full size-full wp-image-1626\" alt=\"\" srcset=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/corda-allenamento.png 1344w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/corda-allenamento-300x171.png 300w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/corda-allenamento-1024x585.png 1024w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/corda-allenamento-768x439.png 768w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/figure><div class=\"elementor-image-box-content\"><h6 class=\"elementor-image-box-title\">1. Riscaldamento (Fondamentale!)  Durata: 5-10 minuti.<\/h6><p class=\"elementor-image-box-description\">Rotazioni delle articolazioni: Polsi, gomiti, spalle (in avanti e indietro), collo (delicatamente), torso.\n\nMobilit\u00e0 scapolare: Braccia lungo i fianchi, porta le spalle indietro e verso il basso (immagina di stringere una matita tra le scapole).\nMantieni per 5 secondi, rilascia. 10 ripetizioni.\n\nAllungo dinamico dei pettorali: In piedi in una porta, appoggia gli avambracci sugli stipiti e fai un passo in avanti finch\u00e9 non senti un leggero allungo al petto.\n<\/p><\/div><\/div>\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-1678a32 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1678a32\" 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-inner-column elementor-element elementor-element-94e3632\" data-id=\"94e3632\" 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-22207b4 elementor-widget elementor-widget-wp-widget-media_audio\" data-id=\"22207b4\" 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-1624-1\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/riscaldamento.mp3?_=1\" \/><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/riscaldamento.mp3?_=1\" \/><a href=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/riscaldamento.mp3\">https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/riscaldamento.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\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-f78054d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f78054d\" 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-ee38096\" data-id=\"ee38096\" 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-bfc65d4 elementor-widget elementor-widget-menu-anchor\" data-id=\"bfc65d4\" 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=\"scapolare\"><\/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-1048248 elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"1048248\" data-element_type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"image-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img decoding=\"async\" width=\"1344\" height=\"768\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/mobilita-scapolare2.png\" class=\"attachment-full size-full wp-image-1747\" alt=\"\" srcset=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/mobilita-scapolare2.png 1344w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/mobilita-scapolare2-300x171.png 300w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/mobilita-scapolare2-1024x585.png 1024w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/mobilita-scapolare2-768x439.png 768w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/figure><div class=\"elementor-image-box-content\"><h6 class=\"elementor-image-box-title\">Mobilit\u00e0 scapolare:<\/h6><p class=\"elementor-image-box-description\">Porta le spalle indietro e verso il basso (immagina di stringere una matita tra le scapole). Mantieni per 5 secondi, rilascia. 10 ripetizioni.\n<\/p><\/div><\/div>\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-fd2ccd2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fd2ccd2\" 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-inner-column elementor-element elementor-element-09f2742\" data-id=\"09f2742\" 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-c5edb26 elementor-widget elementor-widget-wp-widget-media_audio\" data-id=\"c5edb26\" 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-1624-2\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/mobScapolare.mp3?_=2\" \/><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/mobScapolare.mp3?_=2\" \/><a href=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/mobScapolare.mp3\">https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/mobScapolare.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\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-e0b0193 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e0b0193\" 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-6ab4cb9\" data-id=\"6ab4cb9\" 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-15f8db3 elementor-widget elementor-widget-menu-anchor\" data-id=\"15f8db3\" 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=\"braccia\"><\/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-5137da5 elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"5137da5\" data-element_type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"image-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img decoding=\"async\" width=\"1344\" height=\"768\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/circonduzione-braccia.png\" class=\"attachment-full size-full wp-image-1751\" alt=\"\" srcset=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/circonduzione-braccia.png 1344w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/circonduzione-braccia-300x171.png 300w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/circonduzione-braccia-1024x585.png 1024w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/circonduzione-braccia-768x439.png 768w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/figure><div class=\"elementor-image-box-content\"><h6 class=\"elementor-image-box-title\">Mobilit\u00e0<\/h6><p class=\"elementor-image-box-description\">Circonduzioni delle braccia: 10 avanti, 10 indietro.\n<\/p><\/div><\/div>\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-9b63e5b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9b63e5b\" 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-inner-column elementor-element elementor-element-f09cee7\" data-id=\"f09cee7\" 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-bca513a elementor-widget elementor-widget-wp-widget-media_audio\" data-id=\"bca513a\" 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-1624-3\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/circonduzioni.mp3?_=3\" \/><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/circonduzioni.mp3?_=3\" \/><a href=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/circonduzioni.mp3\">https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/circonduzioni.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\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-7fb750c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7fb750c\" 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-1e27e88\" data-id=\"1e27e88\" 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-a3f08db elementor-widget elementor-widget-menu-anchor\" data-id=\"a3f08db\" 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=\"EsElastico\"><\/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-671ce00 elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"671ce00\" data-element_type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"image-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"1344\" height=\"768\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/mimica-tiro.png\" class=\"attachment-full size-full wp-image-1634\" alt=\"\" srcset=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/mimica-tiro.png 1344w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/mimica-tiro-300x171.png 300w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/mimica-tiro-1024x585.png 1024w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/mimica-tiro-768x439.png 768w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/figure><div class=\"elementor-image-box-content\"><h6 class=\"elementor-image-box-title\">Esercizi Specifici con Elastico\/Fasce di Resistenza<\/h6><p class=\"elementor-image-box-description\">Simulano il gesto del tiro senza l'arco. Usa un elastico per fitness o una \"corda da allenamento\" specifica per arcieri.\n\n\u00b7 Mimica del Tiro (Form Drawing):\n  \u00b7 Posizione: Piedi alla larghezza delle spalle, postura eretta.\n  \u00b7 Movimento: Aggancia l'elastico con la mano dell'arco (sinistra per destrimani) simulando la presa, e con le dita della mano di tiro (destra) simula l'ancoraggio.\n\u00b7 Esecuzione: Espandi aprendo il petto, portando la scapola della mano di tiro verso il centro della schiena. Mantieni l'allineamento spalla-gomito-polso. Tieni la posizione di espansione massima per 5-10 secondi. Esegui 3 serie da 10-12 ripetizioni. Focus totale sulla tecnica.\n\nTrazione Orizzontale (Row) con Elastico:\n  \u00b7 Posizione: Piedi sull'elastico o ancorato a una porta, busto leggermente inclinato in avanti, schiena dritta.\n  \u00b7 Movimento: Tira l'elastico portando i gomiti all'indietro, stringendo le scapole. Ritorno controllato. 3 serie da 12-15.\n<\/p><\/div><\/div>\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-c938e16 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c938e16\" 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-inner-column elementor-element elementor-element-c0c3e4d\" data-id=\"c0c3e4d\" 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-0d91060 elementor-widget elementor-widget-wp-widget-media_audio\" data-id=\"0d91060\" 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-1624-4\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/elastico.mp3?_=4\" \/><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/elastico.mp3?_=4\" \/><a href=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/elastico.mp3\">https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/elastico.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\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-cc4f26f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cc4f26f\" 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-6d9c1a6\" data-id=\"6d9c1a6\" 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-1e03709 elementor-widget elementor-widget-menu-anchor\" data-id=\"1e03709\" 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=\"potenziamento\"><\/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-1c32a17 elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"1c32a17\" data-element_type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"image-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"1344\" height=\"768\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/plank-frontale-e-laterale.png\" class=\"attachment-full size-full wp-image-1649\" alt=\"\" srcset=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/plank-frontale-e-laterale.png 1344w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/plank-frontale-e-laterale-300x171.png 300w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/plank-frontale-e-laterale-1024x585.png 1024w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/plank-frontale-e-laterale-768x439.png 768w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/figure><div class=\"elementor-image-box-content\"><h6 class=\"elementor-image-box-title\">Potenziamento Funzionale (a corpo libero o con pesi leggeri)<\/h6><p class=\"elementor-image-box-description\">Plank e varianti: Fondamentali per la stabilit\u00e0 del core, cruciale per il controllo dell'arco.\nPlank frontale (30-60 secondi, 3 ripetizioni).\nPlank laterale (20-30 secondi per lato, 2 ripetizioni).\n\n<\/p><\/div><\/div>\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-1ad4a4d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1ad4a4d\" 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-inner-column elementor-element elementor-element-3205ce6\" data-id=\"3205ce6\" 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-13269e7 elementor-widget elementor-widget-wp-widget-media_audio\" data-id=\"13269e7\" 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-1624-5\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/plank.mp3?_=5\" \/><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/plank.mp3?_=5\" \/><a href=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/plank.mp3\">https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/plank.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\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-3453ce3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3453ce3\" 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-34672d2\" data-id=\"34672d2\" 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-ba8916f elementor-widget elementor-widget-menu-anchor\" data-id=\"ba8916f\" 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=\"PotenziamentoFunzionale\"><\/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-94d6bd2 elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"94d6bd2\" data-element_type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"image-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"1344\" height=\"768\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/rows-sotto-il-tavolo.png\" class=\"attachment-full size-full wp-image-1650\" alt=\"\" srcset=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/rows-sotto-il-tavolo.png 1344w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/rows-sotto-il-tavolo-300x171.png 300w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/rows-sotto-il-tavolo-1024x585.png 1024w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/rows-sotto-il-tavolo-768x439.png 768w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/figure><div class=\"elementor-image-box-content\"><h6 class=\"elementor-image-box-title\">Potenziamento Funzionale (a corpo libero o con pesi leggeri)<\/h6><p class=\"elementor-image-box-description\">Pull-Ups o Rows Invertite (sotto un tavolo robusto):\nRinforzano dorsali, romboidi e bicipiti.\nSe non hai una sbarra, usa un tavolo: sdraiati sotto, afferra il bordo e tirati su col petto verso il tavolo. 3 serie fino ad esaurimento muscolare.\n\nPush-Ups (flessioni):\nEquilibrano la muscolatura della spalla (lavorano i pettorali e il tricipite, antagonisti dei dorsali). 3 serie da 10-15 (o a esaurimento).\n<\/p><\/div><\/div>\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-c01c5cc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c01c5cc\" 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-inner-column elementor-element elementor-element-b2b52dc\" data-id=\"b2b52dc\" 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-437f0a6 elementor-widget elementor-widget-wp-widget-media_audio\" data-id=\"437f0a6\" 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-1624-6\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/pullups.mp3?_=6\" \/><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/pullups.mp3?_=6\" \/><a href=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/pullups.mp3\">https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/pullups.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\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-5c04ec7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5c04ec7\" 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-eb10042\" data-id=\"eb10042\" 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-cd271c4 elementor-widget elementor-widget-menu-anchor\" data-id=\"cd271c4\" 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=\"rotatoriSpalla\"><\/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-14f2934 elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"14f2934\" data-element_type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"image-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"1344\" height=\"768\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/rotatori-spalla.png\" class=\"attachment-full size-full wp-image-1655\" alt=\"\" srcset=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/rotatori-spalla.png 1344w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/rotatori-spalla-300x171.png 300w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/rotatori-spalla-1024x585.png 1024w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/rotatori-spalla-768x439.png 768w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/figure><div class=\"elementor-image-box-content\"><h6 class=\"elementor-image-box-title\">Potenziamento Funzionale (a corpo libero o con pesi leggeri)<\/h6><p class=\"elementor-image-box-description\">Esercizi per i Rotatori della Spalla (fondamentali per la salute delle spalle):\n\nRotazioni Esterne: Con un elastico leggero o un piccolo peso. Gomito piegato a 90\u00b0 e fianco, ruota l'avambraccio verso l'esterno mantenendo il gomito aderente al corpo. Lento e controllato. 3 serie da 15 per braccio.\n<\/p><\/div><\/div>\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-a74c9cb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a74c9cb\" 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-inner-column elementor-element elementor-element-3466d10\" data-id=\"3466d10\" 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-dcb9a49 elementor-widget elementor-widget-wp-widget-media_audio\" data-id=\"dcb9a49\" 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-1624-7\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/rotatorispalla.mp3?_=7\" \/><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/rotatorispalla.mp3?_=7\" \/><a href=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/rotatorispalla.mp3\">https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/rotatorispalla.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\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-67b00bf elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"67b00bf\" 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-7b5ef6a\" data-id=\"7b5ef6a\" 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-f501b9e elementor-widget elementor-widget-menu-anchor\" data-id=\"f501b9e\" 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=\"stabilita\"><\/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-096ea02 elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"096ea02\" data-element_type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"image-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"1344\" height=\"768\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/stabilita-braccio-arco.png\" class=\"attachment-full size-full wp-image-1660\" alt=\"\" srcset=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/stabilita-braccio-arco.png 1344w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/stabilita-braccio-arco-300x171.png 300w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/stabilita-braccio-arco-1024x585.png 1024w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/stabilita-braccio-arco-768x439.png 768w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/figure><div class=\"elementor-image-box-content\"><h6 class=\"elementor-image-box-title\"> Allenamento della Stabilit\u00e0 e del Controllo <\/h6><p class=\"elementor-image-box-description\">\u00b7 Obiettivo: Migliorare la stabilit\u00e0 della mano dell'arco e del braccio.\nEsecuzione: In piedi nella tua posizione di tiro, estendi il braccio dell'arco verso un punto sul muro (es. un cerchio di nastro adesivo).\n\nMantieni la posizione per 30 secondi, poi 45, poi 60. Cerca di minimizzare ogni tremolio. Ripeti 3-5 volte.\n<\/p><\/div><\/div>\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-eb68cb3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"eb68cb3\" 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-inner-column elementor-element elementor-element-93dd7ce\" data-id=\"93dd7ce\" 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-b0618d9 elementor-widget elementor-widget-wp-widget-media_audio\" data-id=\"b0618d9\" 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-1624-8\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/stabilita.mp3?_=8\" \/><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/stabilita.mp3?_=8\" \/><a href=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/stabilita.mp3\">https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/stabilita.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\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-7cebd35 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7cebd35\" 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-f235f68\" data-id=\"f235f68\" 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-fe630d2 elementor-widget elementor-widget-menu-anchor\" data-id=\"fe630d2\" 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=\"ancoraggio\"><\/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-3aaded6 elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"3aaded6\" data-element_type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"image-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"1344\" height=\"768\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/ancoraggio-e-allineamento.png\" class=\"attachment-full size-full wp-image-1666\" alt=\"\" srcset=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/ancoraggio-e-allineamento.png 1344w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/ancoraggio-e-allineamento-300x171.png 300w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/ancoraggio-e-allineamento-1024x585.png 1024w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/ancoraggio-e-allineamento-768x439.png 768w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/figure><div class=\"elementor-image-box-content\"><h6 class=\"elementor-image-box-title\">Esercizio di Ancoraggio e Allineamento:<\/h6><p class=\"elementor-image-box-description\">\u00b7 Senza elastico. Porta la mano alla tua ancore (viso) e controlla la posizione di ogni punto di contatto (dita, mano, naso, ecc.). Mantieni per 20 secondi concentrandoti sulla tensione della schiena. 10 ripetizioni.\n<\/p><\/div><\/div>\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-312cc7f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"312cc7f\" 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-inner-column elementor-element elementor-element-e98f55c\" data-id=\"e98f55c\" 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-56ba411 elementor-widget elementor-widget-wp-widget-media_audio\" data-id=\"56ba411\" 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-1624-9\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/equilibrio.mp3?_=9\" \/><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/equilibrio.mp3?_=9\" \/><a href=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/equilibrio.mp3\">https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/equilibrio.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\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-7981f6a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7981f6a\" 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-5bae0f3\" data-id=\"5bae0f3\" 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-0ecc631 elementor-widget elementor-widget-menu-anchor\" data-id=\"0ecc631\" 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=\"equilibrio\"><\/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-9a1d417 elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"9a1d417\" data-element_type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"image-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"1344\" height=\"768\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/allenamento-equilibrio.png\" class=\"attachment-full size-full wp-image-1670\" alt=\"\" srcset=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/allenamento-equilibrio.png 1344w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/allenamento-equilibrio-300x171.png 300w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/allenamento-equilibrio-1024x585.png 1024w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/allenamento-equilibrio-768x439.png 768w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/figure><div class=\"elementor-image-box-content\"><h6 class=\"elementor-image-box-title\"> Allenamento dell'Equilibrio<\/h6><p class=\"elementor-image-box-description\">Stare su una gamba sola (quella posteriore nella tua posizione di tiro) con gli occhi chiusi per 30 secondi. Migliora la stabilit\u00e0 complessiva.\n<\/p><\/div><\/div>\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-57ee4b2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"57ee4b2\" 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-inner-column elementor-element elementor-element-0b32058\" data-id=\"0b32058\" 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-8d8a9fa elementor-widget elementor-widget-wp-widget-media_audio\" data-id=\"8d8a9fa\" 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-1624-10\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/allenEquilibrio.mp3?_=10\" \/><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/allenEquilibrio.mp3?_=10\" \/><a href=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/allenEquilibrio.mp3\">https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/allenEquilibrio.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\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-7c77993 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7c77993\" 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-9ef789c\" data-id=\"9ef789c\" 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-4c72c15 elementor-widget elementor-widget-menu-anchor\" data-id=\"4c72c15\" 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=\"mental\"><\/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-760e352 elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"760e352\" data-element_type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"image-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"1344\" height=\"768\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/controllo-respiro2.png\" class=\"attachment-full size-full wp-image-1676\" alt=\"\" srcset=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/controllo-respiro2.png 1344w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/controllo-respiro2-300x171.png 300w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/controllo-respiro2-1024x585.png 1024w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/controllo-respiro2-768x439.png 768w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/figure><div class=\"elementor-image-box-content\"><h6 class=\"elementor-image-box-title\"> Esercizi di \"Mental Training\" e Tecnica<\/h6><p class=\"elementor-image-box-description\">\u00b7 Visualizzazione: Siediti comodo, chiudi gli occhi e immagina una sessione di tiro perfetta.\nDalla preparazione, al sollevamento dell'arco, all'allungo, ai contatti, focus sul giallo, al trasferimento, rilascio e follow-through.\nCoinvolgi tutti i sensi.\n\u00b7 Controllo del Respiro: Pratica la respirazione diaframmatica. Inspira per 4 secondi, trattieni per 2, espira lentamente per 6-8 secondi. Essenziale per controllare il battito e il rilascio.\n<\/p><\/div><\/div>\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-e60ab61 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e60ab61\" 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-inner-column elementor-element elementor-element-802ef42\" data-id=\"802ef42\" 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-8de76dd elementor-widget elementor-widget-wp-widget-media_audio\" data-id=\"8de76dd\" 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-1624-11\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/visualizzazione.mp3?_=11\" \/><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/visualizzazione.mp3?_=11\" \/><a href=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/visualizzazione.mp3\">https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/visualizzazione.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\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-d119ae8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d119ae8\" 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-365a8a9\" data-id=\"365a8a9\" 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-8ba1e7b elementor-widget elementor-widget-menu-anchor\" data-id=\"8ba1e7b\" 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=\"defaticamento\"><\/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-7af9ff3 elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"7af9ff3\" data-element_type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"image-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"1344\" height=\"768\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/cactus-muro.png\" class=\"attachment-full size-full wp-image-1681\" alt=\"\" srcset=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/cactus-muro.png 1344w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/cactus-muro-300x171.png 300w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/cactus-muro-1024x585.png 1024w, https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/cactus-muro-768x439.png 768w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/figure><div class=\"elementor-image-box-content\"><h6 class=\"elementor-image-box-title\">Defaticamento e Stretching<\/h6><p class=\"elementor-image-box-description\">Durata: 5-10 minuti. Mantieni ogni allungo per 20-30 secondi senza molleggiare.\nPettorali: In piedi in una porta, braccio a 90\u00b0.\n<\/p><\/div><\/div>\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-a79535d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a79535d\" 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-inner-column elementor-element elementor-element-b4b4d0d\" data-id=\"b4b4d0d\" 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-0ed84a3 elementor-widget elementor-widget-wp-widget-media_audio\" data-id=\"0ed84a3\" 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-1624-12\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/strecing.mp3?_=12\" \/><source type=\"audio\/mpeg\" src=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/strecing.mp3?_=12\" \/><a href=\"https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/strecing.mp3\">https:\/\/myarchery.it\/allenamento\/wp-content\/uploads\/2025\/12\/strecing.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\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>Attrezzatura consigliata per casa: 1. Fascia elastica di resistenza (media leggera e media pesante). 2. Corda da allenamento per arcieri (facoltativa ma molto specifica). 3. Tappetino yoga per gli esercizi a terra. 4. Peso leggero (1,5-3 kg) o una bottiglietta d&#8217;acqua per le rotazioni. Programma Settimanale di Allenamento \u00b7 Luned\u00ec: Riscaldamento + Esercizi con Elastico [&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-1624","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/myarchery.it\/allenamento\/wp-json\/wp\/v2\/pages\/1624","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=1624"}],"version-history":[{"count":91,"href":"https:\/\/myarchery.it\/allenamento\/wp-json\/wp\/v2\/pages\/1624\/revisions"}],"predecessor-version":[{"id":1764,"href":"https:\/\/myarchery.it\/allenamento\/wp-json\/wp\/v2\/pages\/1624\/revisions\/1764"}],"wp:attachment":[{"href":"https:\/\/myarchery.it\/allenamento\/wp-json\/wp\/v2\/media?parent=1624"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}