{"id":774,"date":"2020-04-27T13:44:48","date_gmt":"2020-04-27T11:44:48","guid":{"rendered":"http:\/\/www.marcoranaldi.eu\/wd\/?p=774"},"modified":"2024-08-24T13:38:15","modified_gmt":"2024-08-24T11:38:15","slug":"cross-fitraining-xc-ski","status":"publish","type":"post","link":"https:\/\/www.marcoranaldi.eu\/wd\/archives\/774","title":{"rendered":"CROSS FITRAINING XC Ski (con skiroll, ercolina, trx, panca inclinata, indo board, spirotiger)"},"content":{"rendered":"\n<p class=\"title style-scope ytd-video-primary-info-renderer\" style=\"text-align: center;\"><strong>CROSS FITRAINING XC Ski<\/strong><\/p>\n<p style=\"text-align: center;\"><iframe loading=\"lazy\" src=\"\/\/www.youtube.com\/embed\/x2G1lzsjQPg\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<hr \/>\n<p>In quest\u2019articolo \u201cpillola\u201d sottopongo con alcuni video, interessanti \u201cmezzi\u201d ed esercitazioni, per l\u2019allenamento dello sciatore fondista, skirollista o che in qualche modo potrebbero essere presi come \u201cspunti\u201d da altri ATLETI sportivo o praticanti di buon livello atletico.<\/p>\n<p>Le attrezzature utilizzate in questi video, sono gli skiroll, l\u2019ercolina, il trx, la panca inclinata, l\u2019indo board e lo spirotiger.<\/p>\n<p>Le possibilit\u00e0 di utilizzo possono essere moltissime, realizzando dei veri e propri circuiti di lavoro alternando le \u201cstazioni di lavoro ed i loro mezzi\u201d oppure lavorando dedicandosi ad una stazione alla volta il tutto entro un breve spazio di operativit\u00e0.<\/p>\n<p>\u00a0Vari sono gli obiettivi che si possono tenere come riferimento, tra i principali sono:<\/p>\n<p>Obiettivi intrinseci il lavoro:<\/p>\n<ul>\n<li>allenamento generale dal punto di vista muscolare e dei sistemi cardiocircolatorio e respiratorio<\/li>\n<\/ul>\n<p>Obiettivi estrinseci il lavoro:<\/p>\n<ul>\n<li>apprendimento\/miglioramento della sincronizzazione nei gesti motori specifici soprattutto per quanto riguarda il reclutamento e stabilizzazione del \u201ccore\u201d in prospettiva di una buona simulazione di alcune fasi dei gesti proprio dello sci (esempio la \u201cSpinta\u201d, per l\u2019intervento di tutta la \u201cParte alta del corpo\u201d)<\/li>\n<\/ul>\n<p>Come ogni lavoro che viene proposto, occorre un IMPEGNO mentale non indifferente e quindi un ATTENZIONE durante TUTTI i momenti dell\u2019allenamento. Per questo motivo le proposte di allenamento dovranno necessariamente tenere presente la LUCIDITA\u2019 come riferimento onde scongiurare eventuali problematiche fisiche durante gli allenamenti. Per queste proposte ritengo sia indispensabile che NEL CASO vogliate realizzarli di farvi (almeno inizialmente) controllare e farsi poi seguire da un Personal Trainer o Tecnico per evitare rischi inutili.<\/p>\n<p>Chiaramente questi video sono del tutto esemplificativi di COSA \u00e8 possibile Fare ma senza obblighi alcuni a realizzarli in egual modo, pertanto declino ogni responsabilit\u00e0 sull\u2019esecuzione da \u201cautodidattica\u201d senza un adeguato \u201csupporto di informazioni esterno\u201d, cos\u00ec come evidenziato nel paragrafo precedente.<\/p>\n<p>Buon visione a tutti e \u201ccuriosit\u00e0 sempre alta\u201d.<\/p>\n<hr \/>\n<p style=\"text-align: center;\"><strong>ERCOLINA Upper Body Power\u00a0(by Collavo Mirco)<\/strong><\/p>\n<p style=\"text-align: center;\"><a href=\"http:\/\/www.upperbodypower.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">www.upperbodypower.com<\/a><\/p>\n<p style=\"text-align: center;\"><iframe loading=\"lazy\" src=\"\/\/www.youtube.com\/embed\/RI67mfjmGus\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<p style=\"text-align: center;\"><strong>&#8220;GYM PLUS&#8221;<\/strong><\/p>\n<p style=\"text-align: center;\">(Palestra)<\/p>\n<hr \/>\n<p style=\"text-align: center;\"><strong><iframe loading=\"lazy\" src=\"\/\/www.youtube.com\/embed\/0No-UAY6aSQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/strong><\/p>\n<p style=\"text-align: center;\"><strong>con &#8220;Panca Inclinabile&#8221;<\/strong><\/p>\n<p style=\"text-align: center;\">(Indoor)<\/p>\n<hr \/>\n<p style=\"text-align: center;\"><iframe loading=\"lazy\" src=\"\/\/www.youtube.com\/embed\/DRmTkSYBFNI\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<p style=\"text-align: center;\"><strong>con &#8220;Ercolina Support e <\/strong><strong>Panca Inclinabile&#8221;<\/strong><\/p>\n<p style=\"text-align: center;\">(Outdoor)<\/p>\n<hr \/>\n<p style=\"text-align: center;\">\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>CROSS FITRAINING XC Ski In quest\u2019articolo \u201cpillola\u201d sottopongo con alcuni video, interessanti \u201cmezzi\u201d ed esercitazioni, per l\u2019allenamento dello sciatore fondista, skirollista o che in qualche modo potrebbero essere presi come \u201cspunti\u201d da altri ATLETI sportivo o praticanti di buon livello atletico. Le attrezzature utilizzate in questi video, sono gli skiroll, l\u2019ercolina, il trx, la panca&hellip;&nbsp;<a href=\"https:\/\/www.marcoranaldi.eu\/wd\/archives\/774\" rel=\"bookmark\">Leggi tutto &raquo;<span class=\"screen-reader-text\">CROSS FITRAINING XC Ski (con skiroll, ercolina, trx, panca inclinata, indo board, spirotiger)<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":197,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"neve_meta_sidebar":"full-width","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"[\"content\",\"tags\",\"comments\"]","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[3,7,12,13],"tags":[],"class_list":["post-774","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pillole-di-curiosita","category-coach-trainer","category-cultura","category-informazioni"],"wppr_data":{"cwp_meta_box_check":"No"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>CROSS FITRAINING XC Ski (con skiroll, ercolina, trx, panca inclinata, indo board, spirotiger) - di Marco Ranaldi<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.marcoranaldi.eu\/wd\/archives\/774\" \/>\n<meta property=\"og:locale\" content=\"it_IT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"CROSS FITRAINING XC Ski (con skiroll, ercolina, trx, panca inclinata, indo board, spirotiger) - di Marco Ranaldi\" \/>\n<meta property=\"og:description\" content=\"CROSS FITRAINING XC Ski In quest\u2019articolo \u201cpillola\u201d sottopongo con alcuni video, interessanti \u201cmezzi\u201d ed esercitazioni, per l\u2019allenamento dello sciatore fondista, skirollista o che in qualche modo potrebbero essere presi come \u201cspunti\u201d da altri ATLETI sportivo o praticanti di buon livello atletico. Le attrezzature utilizzate in questi video, sono gli skiroll, l\u2019ercolina, il trx, la panca&hellip;&nbsp;Leggi tutto &raquo;CROSS FITRAINING XC Ski (con skiroll, ercolina, trx, panca inclinata, indo board, spirotiger)\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.marcoranaldi.eu\/wd\/archives\/774\" \/>\n<meta property=\"og:site_name\" content=\"di Marco Ranaldi\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/NordicSportAcademyMR\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/NordicSportAcademyMR\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-04-27T11:44:48+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-08-24T11:38:15+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.marcoranaldi.eu\/wp-content\/uploads\/2015\/11\/ercolina2.png\" \/>\n\t<meta property=\"og:image:width\" content=\"307\" \/>\n\t<meta property=\"og:image:height\" content=\"307\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Scritto da\" \/>\n\t<meta name=\"twitter:data1\" content=\"Admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tempo di lettura stimato\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minuti\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.marcoranaldi.eu\\\/wd\\\/archives\\\/774#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.marcoranaldi.eu\\\/wd\\\/archives\\\/774\"},\"author\":{\"name\":\"Admin\",\"@id\":\"https:\\\/\\\/www.marcoranaldi.eu\\\/wd\\\/#\\\/schema\\\/person\\\/02b9f13cb9906f7417c971652ea4990d\"},\"headline\":\"CROSS FITRAINING XC Ski (con skiroll, ercolina, trx, panca inclinata, indo board, spirotiger)\",\"datePublished\":\"2020-04-27T11:44:48+00:00\",\"dateModified\":\"2024-08-24T11:38:15+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.marcoranaldi.eu\\\/wd\\\/archives\\\/774\"},\"wordCount\":346,\"publisher\":{\"@id\":\"https:\\\/\\\/www.marcoranaldi.eu\\\/wd\\\/#\\\/schema\\\/person\\\/02b9f13cb9906f7417c971652ea4990d\"},\"image\":{\"@id\":\"https:\\\/\\\/www.marcoranaldi.eu\\\/wd\\\/archives\\\/774#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.marcoranaldi.eu\\\/wp-content\\\/uploads\\\/2015\\\/11\\\/ercolina2.png\",\"articleSection\":[\"BLOG - Pillole di curiosit\u00e0\",\"Coach &amp; 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