{"id":13203,"date":"2022-05-07T21:48:00","date_gmt":"2022-05-07T21:48:00","guid":{"rendered":"http:\/\/goliaz.com\/?p=13203"},"modified":"2025-03-12T16:45:33","modified_gmt":"2025-03-12T16:45:33","slug":"tutorial-forza","status":"publish","type":"post","link":"https:\/\/goliaz.com\/it\/tutorial-forza\/","title":{"rendered":"IL MODULO DI FORZA"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"13203\" class=\"elementor elementor-13203\">\n\t\t\t\t<div class=\"elementor-element elementor-element-24dce56 e-flex e-con-boxed e-con e-parent\" data-id=\"24dce56\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-2cef122 e-con-full e-flex e-con e-child\" data-id=\"2cef122\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-631affa elementor-widget elementor-widget-heading\" data-id=\"631affa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Tutorial<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7588aa2 elementor-widget elementor-widget-heading\" data-id=\"7588aa2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">IL MODULO DI FORZA<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1934e64 elementor-widget elementor-widget-text-editor\" data-id=\"1934e64\" data-element_type=\"widget\" data-e-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>Vuoi lavorare sulla forza o su qualche abilit\u00e0 in particolare? Allora ti innamorerai del modulo di FORZA di GOLIAZ!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-00a332d e-con-full e-flex e-con e-child\" data-id=\"00a332d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2587f87 elementor-widget elementor-widget-image\" data-id=\"2587f87\" data-element_type=\"widget\" data-e-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=\"700\" height=\"528\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Strength_get_stronger_calisthenics.jpg\" class=\"attachment-full size-full wp-image-33716\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Strength_get_stronger_calisthenics.jpg 700w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Strength_get_stronger_calisthenics-300x226.jpg 300w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Strength_get_stronger_calisthenics-16x12.jpg 16w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Strength_get_stronger_calisthenics-600x453.jpg 600w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/>\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>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5cf76930 elementor-section-height-min-height elementor-section-content-middle elementor-reverse-mobile elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"5cf76930\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-72331ff0\" data-id=\"72331ff0\" data-element_type=\"column\" data-e-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-ccea464 elementor-widget elementor-widget-spacer\" data-id=\"ccea464\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/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-12fb737 elementor-widget elementor-widget-heading\" data-id=\"12fb737\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">E' ora di scegliere - l'elenco degli esercizi di forza<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bb76e9f elementor-widget elementor-widget-text-editor\" data-id=\"bb76e9f\" data-element_type=\"widget\" data-e-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>Nel menu in basso, scegli l\u2019icona relativa all\u2019allenamento (il cronometro).<\/p>\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-1d211e5 elementor-widget elementor-widget-image\" data-id=\"1d211e5\" data-element_type=\"widget\" data-e-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=\"433\" height=\"50\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_01.jpg\" class=\"attachment-full size-full wp-image-13989\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_01.jpg 433w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_01-300x35.jpg 300w\" sizes=\"(max-width: 433px) 100vw, 433px\" \/>\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-9cda132 elementor-widget elementor-widget-text-editor\" data-id=\"9cda132\" data-element_type=\"widget\" data-e-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>All\u2019interno del gruppo Bodyweight, troverai il riquadro relativo alla Forza, e selezionadola, potrai accedere alla lista degli Esercizi di Forza da eseguire a corpo libero <\/p>\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-319de5c elementor-widget elementor-widget-image\" data-id=\"319de5c\" data-element_type=\"widget\" data-e-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\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/elementor\/thumbs\/Strength_02_EN_new1-q9vyxiw3ooy19qav110v9hs1phwgv1uw7dblki3kf0.png\" title=\"Strength_02_EN_new1\" alt=\"Strength_02_EN_new1\" loading=\"lazy\" \/>\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-389bcbb elementor-widget elementor-widget-text-editor\" data-id=\"389bcbb\" data-element_type=\"widget\" data-e-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>All\u2019interno del Modulo di Forza troverai una lunga lista di esercizi, raggruppatili in due tipologie: gli esercizi con ripetizioni (Reps Exercise, come Pushups, Pullups, etc.) e gli esercizi di isometria (Hold Exercise, come Elbow Plank, Pushup Hold, Etc.)<\/p>\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-d0d4e62 elementor-widget elementor-widget-image\" data-id=\"d0d4e62\" data-element_type=\"widget\" data-e-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=\"433\" height=\"265\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_03_EN.jpg\" class=\"attachment-full size-full wp-image-13279\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_03_EN.jpg 433w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_03_EN-300x184.jpg 300w\" sizes=\"(max-width: 433px) 100vw, 433px\" \/>\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-0ca1a19 elementor-widget elementor-widget-spacer\" data-id=\"0ca1a19\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/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-d620a74 elementor-widget elementor-widget-heading\" data-id=\"d620a74\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Gli esercizi con ripetizioni<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2c47797 elementor-widget elementor-widget-text-editor\" data-id=\"2c47797\" data-element_type=\"widget\" data-e-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><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Let\u2019s assume you want to work on your Pushups. The first time you open one of the exercises, an Assessment will open. You can start it by pushing the START button.\\n\\nAfter the voice says 321GO, you will hear beeps. Each beep is a signal to do one repetition. Pay close attention to your technique while following the indicated tempo. &quot;}\" data-sheets-userformat=\"{&quot;2&quot;:2945,&quot;3&quot;:{&quot;1&quot;:0},&quot;10&quot;:0,&quot;11&quot;:4,&quot;12&quot;:0,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:16711680}}\">Supponiamo che tu voglia lavorare sui Pushup. La prima volta che apri uno degli esercizi, si avvia una valutazione. Puoi avviarla premendo il pulsante INIZIA.<\/span><\/p><p>Dopo che la voce dice 321GO, sentirai dei bip. Ogni segnale acustico \u00e8 un segnale per eseguire una ripetizione. Presta molta attenzione alla tecnica seguendo il tempo indicato.<br \/>L'obiettivo \u00e8 eseguire il maggior numero di ripetizioni pulite non interrotte (di fila). Quando la tecnica viene meno o diventi troppo lento, premi STOP.<\/p><p>Nella schermata successiva, ti verr\u00e0 chiesto quante ripetizioni non interrotte sei riuscito a fare. Scegli il tuo risultato e salvalo.<\/p><p>La prossima volta che apri Pushups, vedrai che l'applicazione ha impostato un livello iniziale per te. Se vuoi adattarlo, puoi farlo nel cursore superiore.<\/p>\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-2f18a41 elementor-widget elementor-widget-image\" data-id=\"2f18a41\" data-element_type=\"widget\" data-e-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=\"433\" height=\"29\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_04_EN.jpg\" class=\"attachment-full size-full wp-image-13285\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_04_EN.jpg 433w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_04_EN-300x20.jpg 300w\" sizes=\"(max-width: 433px) 100vw, 433px\" \/>\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-6028bbf elementor-widget elementor-widget-text-editor\" data-id=\"6028bbf\" data-element_type=\"widget\" data-e-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>Al centro della schermata vedrai ora una serie di numeri. Questi numeri indicano il numero di ripetizioni che dovrai eseguire per ognuna delle 7 Serie. Ad esempio, al LIVELLO 12, eseguirai 5 Pushup nella prima serie, quindi ti riposerai per 1 minuto prima di fare le 6 ripetizioni previste per la seconda serie e cos\u00ec via. Ma non ti preoccupare, non te le dovrai ricordare a memoria, la app ti guider\u00e0 nell\u2019esecuzione.<\/p>\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-4ed66aa elementor-widget elementor-widget-image\" data-id=\"4ed66aa\" data-element_type=\"widget\" data-e-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=\"387\" height=\"140\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_05_EN.jpg\" class=\"attachment-full size-full wp-image-13291\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_05_EN.jpg 387w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_05_EN-300x109.jpg 300w\" sizes=\"(max-width: 387px) 100vw, 387px\" \/>\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-edce86d elementor-widget elementor-widget-text-editor\" data-id=\"edce86d\" data-element_type=\"widget\" data-e-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>Se non sei sicuro su come debba essere eseguito un esercizio, puoi controllore il video corrispondente premendo sull\u2019icona che trovi nell\u2019angolo in alto a destra.<\/p>\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-80bde2e elementor-widget elementor-widget-image\" data-id=\"80bde2e\" data-element_type=\"widget\" data-e-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\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/06\/05.jpg\" title=\"\" alt=\"\" loading=\"lazy\" \/>\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-8e6fcb3 elementor-widget elementor-widget-text-editor\" data-id=\"8e6fcb3\" data-element_type=\"widget\" data-e-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><style type=\"text\/css\"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--><\/style><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;So you are ready to nail this! Click on START on the bottom of the screen. You will see an overview of the whole workout again. This screen should look familiar as you know it from our Exercises module.&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:897,&quot;3&quot;:{&quot;1&quot;:0},&quot;10&quot;:0,&quot;11&quot;:4,&quot;12&quot;:0}\">Allora, direi che sei pronto ad iniziare! Premi su INIZIA in fondo alla schermata. Ti apparir\u00e0 di nuovo una panoramica dell\u2019allenamento nel suo complesso. La schermata dovrebbe risultarti familiare, perch\u00e8 \u00e8 simile a quella del modulo degli Esercizi.<\/span><\/p>\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-acf40b9 elementor-widget elementor-widget-text-editor\" data-id=\"acf40b9\" data-element_type=\"widget\" data-e-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>Nella parte alta \u00e8 puoi vedere un\u2019immagine dell\u2019esercizio da eseguire. Durante l\u2019allenamento, questa sar\u00e0 visualizzata come una animazione, sempre che tu abbia attivato l\u2019opzione \u201cMostra le animazione degli esercizi\u201d nelle impostazioni del tuo profilo.<\/p>\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-fbb17b4 elementor-widget elementor-widget-image\" data-id=\"fbb17b4\" data-element_type=\"widget\" data-e-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=\"435\" height=\"198\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_06.jpg\" class=\"attachment-full size-full wp-image-13297\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_06.jpg 435w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_06-300x137.jpg 300w\" sizes=\"(max-width: 435px) 100vw, 435px\" \/>\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-a4b2e95 elementor-section-height-min-height elementor-section-content-middle elementor-reverse-mobile elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"a4b2e95\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-432a87f\" data-id=\"432a87f\" data-element_type=\"column\" data-e-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-0243f95 elementor-widget elementor-widget-text-editor\" data-id=\"0243f95\" data-element_type=\"widget\" data-e-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>Subito sotto troverai il timer generale, e pi\u00f9 in basso il timer che indicher\u00e0 il tempo di esecuzione di un set di ripetizioni, ovvero il conto alla rovescia durante la fase di riposo. Sotto ad esso, troverai indicate il numero di ripetizioni da eseguire per quello specifico esercizio.<\/p>\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-b722a0b elementor-widget elementor-widget-image\" data-id=\"b722a0b\" data-element_type=\"widget\" data-e-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=\"435\" height=\"224\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_07.jpg\" class=\"attachment-full size-full wp-image-13303\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_07.jpg 435w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_07-300x154.jpg 300w\" sizes=\"(max-width: 435px) 100vw, 435px\" \/>\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-4c05cdf elementor-widget elementor-widget-text-editor\" data-id=\"4c05cdf\" data-element_type=\"widget\" data-e-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>Nella parte inferiore dello schermo puoi trovare l\u2019indicazione di quale sar\u00e0 l\u2019esercizio successivo, ed una rappresentazione a blocchi che ti dar\u00e0 un\u2019idea su a che punto ti trovi rispetto all\u2019allenamento complessivo.<\/p>\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-533690f elementor-widget elementor-widget-image\" data-id=\"533690f\" data-element_type=\"widget\" data-e-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=\"435\" height=\"113\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_08_EN.jpg\" class=\"attachment-full size-full wp-image-13309\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_08_EN.jpg 435w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_08_EN-300x78.jpg 300w\" sizes=\"(max-width: 435px) 100vw, 435px\" \/>\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-413f96b elementor-widget elementor-widget-text-editor\" data-id=\"413f96b\" data-element_type=\"widget\" data-e-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>Prima di proseguire, diamo un\u2019occhiata agli esercizi in isometrie (Holds).<\/p>\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-0398c0d elementor-widget elementor-widget-heading\" data-id=\"0398c0d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Esercizi isometrici<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d1df45a elementor-widget elementor-widget-text-editor\" data-id=\"d1df45a\" data-element_type=\"widget\" data-e-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>L'allenamento sulla Forza per gli hold funziona quasi allo stesso modo degli esercizi con movimento. L'unica differenza \u00e8 che ovviamente non ci sono ripetizioni per serie ma un obiettivo di tempo in secondi per il quale manterrai la posizione. Prendiamo il Pushup Plank come esempio questa volta.<br \/><br \/>La prima volta che apri questo esercizio, incontrerai nuovamente la Valutazione.<br \/>Scegli di avviarla, e dopo aver sentito la Voce di GOLIAZ dire 321GO, inizierai il tuo Pushup Plank. Ora dovrai mantenere la posizione per tutto il tempo possibile, mantenendo una forma perfetta. Quando non sarai pi\u00f9 in grado di farlo, premi STOP e salva il tuo risultato.<\/p><p>La prossima volta che apri l'esercizio Pushup Plank, ti suggerir\u00f2 un livello.<\/p><p>Ogni livello \u00e8 composto da 7 serie, durante le quali dovrai mantenere il Pushup Plank dopo aver sentito 321GO. Solo quando sentirai REST, potrai rilassarti. Trascorsi 60 secondi, inizier\u00e0 il set successivo con 321GO.<\/p>\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-f347ac4 elementor-widget elementor-widget-heading\" data-id=\"f347ac4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Salvare l'allenamento di forza<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-56d8b5e elementor-widget elementor-widget-text-editor\" data-id=\"56d8b5e\" data-element_type=\"widget\" data-e-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>Dopo aver completato tutte le 7 Serie, ti sar\u00e0 chiesto quante di queste Serie sono state completate in modo UNBROKEN. Nota: UNBROKEN non significa solamente che si sia riusciti ad eseguire una ripetizione per ogni BEEP udito (per gli esercizi con Ripetizioni) o che si sia riusciti a mantenere la posizione di Hold per tutto il tempo richiesto (per gli allenamenti Isometrici), ma anche che l\u2019esecuzione sia stata PERFETTA. Premendo quindi sulla domanda, apparir\u00e0 un popup nel quale, facendo scorrere i numeri, selezionerai la tua Risposta, ossia il numero di Serie Unbroken che sarai riuscito a completare. Il popup si chiuder\u00e0. Potrai quindi controllare la tua risposta e, se tutto risulta corretto, potrai premere su Successivo in fondo alla schermata.\nLa schermata seguente ti risulter\u00e0 familiare: sai gi\u00e0 come \u00e8 fatta la schermata di salvataggio degli altri workout di GOLIAZ, quindi sai gi\u00e0 cosa fare.<\/p>\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-7b0cdcb elementor-widget elementor-widget-image\" data-id=\"7b0cdcb\" data-element_type=\"widget\" data-e-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=\"433\" height=\"173\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_09_EN.jpg\" class=\"attachment-full size-full wp-image-13315\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_09_EN.jpg 433w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_09_EN-300x120.jpg 300w\" sizes=\"(max-width: 433px) 100vw, 433px\" \/>\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-c6e3e12 elementor-widget elementor-widget-spacer\" data-id=\"c6e3e12\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\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-aaff947 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"aaff947\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\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-eaad2bf\" data-id=\"eaad2bf\" data-element_type=\"column\" data-e-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-dcdd5b4 elementor-widget elementor-widget-heading\" data-id=\"dcdd5b4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">CONSIGLIO<\/h4>\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-5d9606a\" data-id=\"5d9606a\" data-element_type=\"column\" data-e-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-32f429c elementor-widget elementor-widget-text-editor\" data-id=\"32f429c\" data-element_type=\"widget\" data-e-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>Tieni presente che otterrai un nuovo PB (Personal Best) solo se riuscirai a completare tutte le 7 SERIE in modo Unbroken. Il tuo PB \u00e8 rappresentato dal Livello pi\u00f9 alto che sei riuscito a completare, e nel tuo allenamento successivo, protrai provare ad affrontare il Livello successivo.<\/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<div class=\"elementor-element elementor-element-e680671 elementor-widget elementor-widget-spacer\" data-id=\"e680671\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/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-eef2f73 elementor-widget elementor-widget-text-editor\" data-id=\"eef2f73\" data-element_type=\"widget\" data-e-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>Hai appena scoperto uno strumento potentissimo che ti aiuter\u00e0 a migliorare su esercizi specifici. Usalo in modo saggio!<\/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<\/div>","protected":false},"excerpt":{"rendered":"<p>Vuoi lavorare sulla forza o su qualche abilit\u00e0 in particolare? Allora ti innamorerai del modulo di FORZA di GOLIAZ!<\/p>","protected":false},"author":7,"featured_media":33716,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[131],"tags":[192,193,194,195],"class_list":["post-13203","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tutorials","tag-coach-de","tag-personal-trainer-de","tag-ranks-de","tag-setup-de"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/goliaz.com\/it\/wp-json\/wp\/v2\/posts\/13203"}],"collection":[{"href":"https:\/\/goliaz.com\/it\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/goliaz.com\/it\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/goliaz.com\/it\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/goliaz.com\/it\/wp-json\/wp\/v2\/comments?post=13203"}],"version-history":[{"count":30,"href":"https:\/\/goliaz.com\/it\/wp-json\/wp\/v2\/posts\/13203\/revisions"}],"predecessor-version":[{"id":39670,"href":"https:\/\/goliaz.com\/it\/wp-json\/wp\/v2\/posts\/13203\/revisions\/39670"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/goliaz.com\/it\/wp-json\/wp\/v2\/media\/33716"}],"wp:attachment":[{"href":"https:\/\/goliaz.com\/it\/wp-json\/wp\/v2\/media?parent=13203"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/goliaz.com\/it\/wp-json\/wp\/v2\/categories?post=13203"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/goliaz.com\/it\/wp-json\/wp\/v2\/tags?post=13203"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}