# Allenare GAMBE GLUTEI E ADDOME in casa (HOME FITNESS)

- Link: https://eusebio.pro/allenare-gambe-glutei-e-addome-in-casa-home-fitness/
- Published: 2020-04-08T20:55:17+02:00
- Author: Roberto Eusebio

## Allenare GAMBE GLUTEI E ADDOME in casa

 

Mi è stato chiesto di pubblicare un esempio di programma specifico di lavoro per**
gambe, glutei e addome**, da poter eseguire in casa (**home fitness**), in questo
periodo di quarantena da **corona virus**, pur non avendo attrezzature specifiche.

Programma direi specifico per il **gentil sesso (tabella estetica femminile)**, 
da poter eseguire due volte a settimana,  esempio: LUNEDI – GIOVEDI MARTEDI – VENERDI
MERCOLEDI – SABATO Ho inserito come attrezzatura dei semplici manubri o elastici
che possiamo trovare ovunque, tuttavia posssiamo utilizzare qualsiasi altro sovraccarico,
se necessario.  

[⌊TABELLA FEMMINILE 2 VOLTE SETTIMANALI GAMBE GLUTEI ADDOME⌉⌊TABELLA FEMMINILE 2
VOLTE SETTIMANALI GAMBE GLUTEI ADDOME⌉[

TABELLA FEMMINILE 2 VOLTE SETTIMANALI GAMBE GLUTEI ADDOME

 

![AFFONDI CON MANUBRI](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.
org%2F2000%2Fsvg%27%20width%3D%27300%27%20height%3D%27304%27%20viewBox%3D%270%200%
20300%20304%27%3E%3Crect%20width%3D%27300%27%20height%3D%27304%27%20fill-opacity%
3D%220%22%2F%3E%3C%2Fsvg%3E "Allenare GAMBE GLUTEI E ADDOME in casa")

AFFONDI A CORPO LIBERO – RISCALD.

 

![SQUAT SUMO CON MANUBRIO](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.
w3.org%2F2000%2Fsvg%27%20width%3D%27300%27%20height%3D%27293%27%20viewBox%3D%270%
200%20300%20293%27%3E%3Crect%20width%3D%27300%27%20height%3D%27293%27%20fill-opacity%
3D%220%22%2F%3E%3C%2Fsvg%3E "Allenare GAMBE GLUTEI E ADDOME in casa")

SQUAT CON MANUBRIO

 

![AFFONDI BULGARI](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%
2F2000%2Fsvg%27%20width%3D%27300%27%20height%3D%27300%27%20viewBox%3D%270%200%20300%
20300%27%3E%3Crect%20width%3D%27300%27%20height%3D%27300%27%20fill-opacity%3D%220%
22%2F%3E%3C%2Fsvg%3E "Allenare GAMBE GLUTEI E ADDOME in casa")

AFFONDI BULGARI CON MANUBRI O ELASTICI

 
  

![MEZZI STACCHI](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%
2F2000%2Fsvg%27%20width%3D%27300%27%20height%3D%27177%27%20viewBox%3D%270%200%20300%
20177%27%3E%3Crect%20width%3D%27300%27%20height%3D%27177%27%20fill-opacity%3D%220%
22%2F%3E%3C%2Fsvg%3E "Allenare GAMBE GLUTEI E ADDOME in casa")

MEZZI STACCHI CON MANUBRI O ELAST.

 

![LEG CURL CON MANUBRI](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.
w3.org%2F2000%2Fsvg%27%20width%3D%27300%27%20height%3D%27307%27%20viewBox%3D%270%
200%20300%20307%27%3E%3Crect%20width%3D%27300%27%20height%3D%27307%27%20fill-opacity%
3D%220%22%2F%3E%3C%2Fsvg%3E "Allenare GAMBE GLUTEI E ADDOME in casa")

LEG CURL CON MANUBRI O ELASTICI

 

![PONTE PER GLUTEI](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%
2F2000%2Fsvg%27%20width%3D%27300%27%20height%3D%27182%27%20viewBox%3D%270%200%20300%
20182%27%3E%3Crect%20width%3D%27300%27%20height%3D%27182%27%20fill-opacity%3D%220%
22%2F%3E%3C%2Fsvg%3E "Allenare GAMBE GLUTEI E ADDOME in casa")

PONTE PER GLUTEI CON MANUBRIO

 

![images 1](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%
2Fsvg%27%20width%3D%27300%27%20height%3D%27325%27%20viewBox%3D%270%200%20300%20325%
27%3E%3Crect%20width%3D%27300%27%20height%3D%27325%27%20fill-opacity%3D%220%22%2F%
3E%3C%2Fsvg%3E "Allenare GAMBE GLUTEI E ADDOME in casa")

CALCIO D’ASINO

 

![CALF IN PIEDI](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%
2F2000%2Fsvg%27%20width%3D%27300%27%20height%3D%27321%27%20viewBox%3D%270%200%20300%
20321%27%3E%3Crect%20width%3D%27300%27%20height%3D%27321%27%20fill-opacity%3D%220%
22%2F%3E%3C%2Fsvg%3E "Allenare GAMBE GLUTEI E ADDOME in casa")

CALF IN PIEDI

 

Allenare GAMBE GLUTEI E ADDOME in casa