{"id":70990,"date":"2018-05-11T00:00:00","date_gmt":"2018-05-11T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-categorizzato\/il-delfino-programma-di-allenamento-per-principianti-e-amatori\/"},"modified":"2018-05-11T00:00:00","modified_gmt":"2018-05-11T00:00:00","slug":"il-delfino-programma-di-allenamento-per-principianti-e-amatori","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/it\/allenamento-e-tecnica\/il-delfino-programma-di-allenamento-per-principianti-e-amatori\/","title":{"rendered":"Il Delfino &#8211; Programma di allenamento per principianti e amatori"},"content":{"rendered":"<p><strong>Il Delfino \u00e8 stato lo stile che si \u00e8 maggiormente evoluto negli ultimi 10 anni:&nbsp;<\/strong>respirazione a ogni bracciata, \u201cspostamento dei pesi\u201d in avanti (aspetto che contraddistingue anche la rana), movimento frontale della testa minimo.<\/p>\n<p><strong>E\u2019 lo stile pi\u00f9 difficile e faticoso da eseguire per un amatore<\/strong>, in quanto forza e coordinazione sono aspetti importanti e di difficile applicazione.<\/p>\n<p><strong>Nel delfino ci sono due fasi: appoggio\/trazione e spinta<\/strong>. Il movimento \u00e8 simmetrico, la respirazione frontale, a ogni bracciata si eseguono due colpi di gambe che devono essere ritmicamente costanti.<\/p>\n<p><strong>Per chi fatica a misurarsi con il delfino<\/strong>, una valida alternativa abbinare al movimento simmetrico delle braccia il movimento delle gambe a rana, meno faticoso ma sempre ad alta richiesta di coordinazione.<\/p>\n<p>Vi proponiamo un piccolo programma di lavoro cos\u00ec composto:<\/p>\n<p><strong>RISCALDAMENTO&nbsp;<\/strong>300 m<\/p>\n<p><strong>ATTIVAZIONE:&nbsp;<\/strong>200 m (25 dorso e 25 m rana)<\/p>\n<p><strong>ESERCIZI DI TECNICA:<\/strong><\/p>\n<ul>\n<ul>\n<ul>\n<li>2&#215;25 solo gambe delfino sul dorso, braccia lungo i fianchi.<\/li>\n<\/ul>\n<\/ul>\n<\/ul>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/HPD5yg8dMxA\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<ul>\n<ul>\n<li>2&#215;25 braccia rana e gambe delfino prestando attenzione al ritmo delle gambe che deve essere costante e \u201cinserito\u201d nella respirazione senza pause.<\/li>\n<\/ul>\n<\/ul>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/wHwq8uiz3rE\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<ul>\n<ul>\n<ul>\n<ul>\n<li>2&#215;25 un braccio fermo avanti, l\u2019altro esegue la bracciata con respirazione frontale.<\/li>\n<\/ul>\n<\/ul>\n<\/ul>\n<\/ul>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/xB5b2AhN-BE\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<ul>\n<ul>\n<ul>\n<li>2&#215;25 un braccio lungo il fianco e l\u2019altro allungato vicino alla testa, gambe delfino, respirazione e a seguire la bracciata che deve essere eseguita in contemporanea. Questo \u00e8 un esercizio difficile per la coordinazione ma permette di \u201cspostare\u201d il peso del corpo in avanti agevolando l\u2019ondulazione del corpo.<\/li>\n<\/ul>\n<\/ul>\n<\/ul>\n<p><strong>LAVORO CENTRALE:<\/strong> 12&#215;50 (Un 50 con 25 delfino + 25 stile \/ un 50 tutto a stile e cos\u00ec via)<\/p>\n<p><strong>DEFATICAMENTO:<\/strong> 100 sciolti<\/p>\n<p><strong>Come si pu\u00f2 notare la sessione \u00e8 cosi suddivisa<\/strong>: riscaldamento (300), attivazione (200) pi\u00f9 tecnica, lavoretto centrale (12&#215;50), defaticamento (100). L\u2019impostazione deve essere, pi\u00f9 o meno sempre questa.<\/p>\n<p><strong>Ricordiamo sempre l\u2019importanza dello stretching pre-allenamento<\/strong>, soprattutto quando andiamo a nuotare uno stile cos\u00ec dispendioso dal punto di vista muscolare.<\/p>\n<p>Stiamo pian piano aumentando la metratura degli allenamenti. Bravi!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Il Delfino \u00e8 stato lo stile che si \u00e8 maggiormente evoluto negli ultimi 10 anni:&nbsp;respirazione a ogni bracciata, \u201cspostamento dei pesi\u201d in avanti (aspetto che contraddistingue anche la rana), movimento &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":6044,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10114],"tags":[11784,11808,12124],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Il Delfino - Programma di allenamento per principianti e amatori - arena swim blog<\/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:\/\/blog.arenaswim.com\/it\/allenamento-e-tecnica\/il-delfino-programma-di-allenamento-per-principianti-e-amatori\/\" \/>\n<meta property=\"og:locale\" content=\"it_IT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Il Delfino - Programma di allenamento per principianti e amatori - arena swim blog\" \/>\n<meta property=\"og:description\" content=\"Il Delfino \u00e8 stato lo stile che si \u00e8 maggiormente evoluto negli ultimi 10 anni:&nbsp;respirazione a ogni bracciata, \u201cspostamento dei pesi\u201d in avanti (aspetto che contraddistingue anche la rana), movimento &hellip;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.arenaswim.com\/it\/allenamento-e-tecnica\/il-delfino-programma-di-allenamento-per-principianti-e-amatori\/\" \/>\n<meta property=\"og:site_name\" content=\"arena swim blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/arenawaterinstinct\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-05-11T00:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/06\/butterfly_1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"418\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"arena coaches\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:site\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:label1\" content=\"Scritto da\" \/>\n\t<meta name=\"twitter:data1\" content=\"arena coaches\" \/>\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:\/\/blog.arenaswim.com\/it\/allenamento-e-tecnica\/il-delfino-programma-di-allenamento-per-principianti-e-amatori\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/it\/allenamento-e-tecnica\/il-delfino-programma-di-allenamento-per-principianti-e-amatori\/\"},\"author\":{\"name\":\"arena coaches\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76\"},\"headline\":\"Il Delfino &#8211; 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