# Gli esercizi per le spalle che posso fare in casa - Link: https://eusebio.pro/gli-esercizi-per-le-spalle-che-posso-fare-in-casa/ - Published: 2020-04-07T23:52:19+02:00 - Author: Roberto Eusebio   ## Gli esercizi per le spalle che posso fare in casa **A seguito della quarantena protratta, cercare di rimanere in forma, e non solo fisicamente, diventa un imperativo assoluto.** Per coloro che sono riusciti a munirsi di **manubri o bilancieri** o altri gravi, pubblico alcuni **esercizi** suddivisi per gruppi muscolari che si possono tranquillamente eseguire in casa (**home fitness**) sostituendo i macchinari che si utilizzano comunemente in palestra. Per quanto riguarda come abbinare i gruppi muscolari nella routine settimanale di allenamento potete tranquillamente seguire la metodica utilizzata nei microcicli variabili che troviamo in: http://localhost/roberto/allenamento/il-metodo-eusebio/ Per qualsiasi altra info  o personalizzazione potete contattarmi in privato.   ### **Come allenare le spalle, ecco alcuni esercizi da fare comodamente a casa**   ![LENTO AVANTI CON BILANCIERE](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F% 2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27258%27%20viewBox% 3D%270%200%20400%20258%27%3E%3Crect%20width%3D%27400%27%20height%3D%27258%27%20fill- opacity%3D%220%22%2F%3E%3C%2Fsvg%3E "LENTO AVANTI CON BILANCIERE") LENTO AVANTI CON BILANCIERE   ![DISTENSIONI CON MANUBRI](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww. w3.org%2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27311%27%20viewBox%3D%270% 200%20400%20311%27%3E%3Crect%20width%3D%27400%27%20height%3D%27311%27%20fill-opacity% 3D%220%22%2F%3E%3C%2Fsvg%3E "DISTENSIONI CON MANUBRI") DISTENSIONI CON MANUBRI   ![ARNOLD PRESS](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000% 2Fsvg%27%20width%3D%27400%27%20height%3D%27300%27%20viewBox%3D%270%200%20400%20300% 27%3E%3Crect%20width%3D%27400%27%20height%3D%27300%27%20fill-opacity%3D%220%22%2F% 3E%3C%2Fsvg%3E "ARNOLD PRESS") ARNOLD PRESS   ![ESTENSIONI A UN BRACCIO CON BILANCIERE](data:image/svg+xml,%3Csvg%20xmlns%3D%27http% 3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27368%27%20viewBox% 3D%270%200%20400%20368%27%3E%3Crect%20width%3D%27400%27%20height%3D%27368%27%20fill- opacity%3D%220%22%2F%3E%3C%2Fsvg%3E "ESTENSIONI A UN BRACCIO CON BILANCIERE") ESTENSIONI A UN BRACCIO CON BILANCIERE   ![LENTO DIETRO CON BILANCIERE](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F% 2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27400%27%20viewBox% 3D%270%200%20400%20400%27%3E%3Crect%20width%3D%27400%27%20height%3D%27400%27%20fill- opacity%3D%220%22%2F%3E%3C%2Fsvg%3E "LENTO DIETRO CON BILANCIERE") LENTO DIETRO CON BILANCIERE   ![ABDUZIONI LATERALI](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3. org%2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27320%27%20viewBox%3D%270%200% 20400%20320%27%3E%3Crect%20width%3D%27400%27%20height%3D%27320%27%20fill-opacity% 3D%220%22%2F%3E%3C%2Fsvg%3E "ABDUZIONI LATERALI") ABDUZIONI LATERALI   ![abduzioni monolaterali su panca](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A% 2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27160%27%20viewBox% 3D%270%200%20400%20160%27%3E%3Crect%20width%3D%27400%27%20height%3D%27160%27%20fill- opacity%3D%220%22%2F%3E%3C%2Fsvg%3E "abduzioni monolaterali su panca") ABDUZIONI MONOLATERALI SU PANCA   ![ABDUZIONI FRONTALI](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3. org%2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27347%27%20viewBox%3D%270%200% 20400%20347%27%3E%3Crect%20width%3D%27400%27%20height%3D%27347%27%20fill-opacity% 3D%220%22%2F%3E%3C%2Fsvg%3E "ABDUZIONI FRONTALI") ABDUZIONI FRONTALI   ![ABDUZIONI FRONTALI CON BILANCIERE](data:image/svg+xml,%3Csvg%20xmlns%3D%27http% 3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27238%27%20viewBox% 3D%270%200%20400%20238%27%3E%3Crect%20width%3D%27400%27%20height%3D%27238%27%20fill- opacity%3D%220%22%2F%3E%3C%2Fsvg%3E "ABDUZIONI FRONTALI CON BILANCIERE") ABDUZIONI FRONTALI CON BILANCIERE   ![TIRATE AL MENTO](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org% 2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27233%27%20viewBox%3D%270%200%20400% 20233%27%3E%3Crect%20width%3D%27400%27%20height%3D%27233%27%20fill-opacity%3D%220% 22%2F%3E%3C%2Fsvg%3E "TIRATE AL MENTO") TIRATE AL MENTO   ![SCAPOLATE CON MANUBRI](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww. w3.org%2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27395%27%20viewBox%3D%270% 200%20400%20395%27%3E%3Crect%20width%3D%27400%27%20height%3D%27395%27%20fill-opacity% 3D%220%22%2F%3E%3C%2Fsvg%3E "SCAPOLATE CON MANUBRI") SCAPOLATE CON MANUBRI   ![ABDUZIONI A 90° 1](data:image/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3. org%2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27218%27%20viewBox%3D%270%200% 20400%20218%27%3E%3Crect%20width%3D%27400%27%20height%3D%27218%27%20fill-opacity% 3D%220%22%2F%3E%3C%2Fsvg%3E "ABDUZIONI A 90° 1") ABDUZIONI A 90°   ![DELTOIDE POSTERIORE MONOLATERALE A TERRA 1](data:image/svg+xml,%3Csvg%20xmlns% 3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27224% 27%20viewBox%3D%270%200%20400%20224%27%3E%3Crect%20width%3D%27400%27%20height%3D% 27224%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E "DELTOIDE POSTERIORE MONOLATERALE A TERRA 1") DELTOIDE POSTERIORE MONOLATERALE A TERRA   Gli esercizi per le spalle che posso fare in casa [pt](http://robertoeusebio.it/) [blog](https://eusebio.pro/blog/)