Arianna Domenech

Programma Crescita Glutei per Elisa

Programma Crescita Glutei per Elisa

Tonificare e modellare i glutei per un effetto a pesca 🍑

Obiettivo: Glutei pieni e sollevati, gambe snelle e toniche. Frequenza: 5 giorni a settimana.
Goal:
Gain Muscle
Weight lifting
12 weeks program 5 days/week 60-90 mins
Level:
Intermediate
Goal:
Gain Muscle
Weight lifting
12 weeks program 5 days/week 60-90 mins
Level:
Intermediate
cover image

Informazioni sul programma

Settimane 1–3: Impara bene la tecnica e senti davvero i muscoli lavorare. Settimane 4–6: Aumenta leggermente peso o volume per continuare a crescere. Settimane 7–9: Più intensità, con varianti e piccole sfide extra come superserie o pause brevi. Settimane 10–12: Massima attivazione dei glutei, carichi più alti e focus sulla definizione. Esercizi alternati: Come indicato, per evitare stalli e mantenere stimolo costante. Focus glutei: Controlla il movimento, concentrati sulla contrazione e cerca di non coinvolgere troppo i quadricipiti.

    Workouts

    S1, G1. Allenamento Glutei (Forza & Forma) Programma Nuovo
    S1, G1. Allenamento Glutei (Forza & Forma) Programma Nuovo
    3.0
    S1, G2. Sprint + Parte Superiore & Addome Programma Nuovo
    S1, G2. Sprint + Parte Superiore & Addome Programma Nuovo
    5.0
    W1/Rest (Riposo Attivo)
    W1/Rest (Riposo Attivo)
    5.0
    1
    S1, G4. Camminata + Core & Addominali Programma Nuovo
    S1, G4. Camminata + Core & Addominali Programma Nuovo
    5.0
    S1, G5. Allenamento Glutei (Isolamento & Forma) Programma Nuovo
    S1, G5. Allenamento Glutei (Isolamento & Forma) Programma Nuovo
    5.0

    App Features

    Reminders
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    Streaks
    Make sure you stay on track with your goals
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    Reminders
    Set workout reminders to stay on track!
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    About Arianna Domenech

    Online personal trainer

    After leaving ice skating, I discovered my true passion for running, lifting, and living a healthy lifestyle. At 11, I was diagnosed with Type 1 Diabetes, which pushed me to learn how to care for my body and prioritize my health. Like many girls throughout my teenage years, I faced challenges—falling into cycles of overtraining and under-eating influenced by social media. But through those ups and downs, I fell in love with the journey of healing, growing stronger, and finding balance. This lifestyle transformed me, not just physically but mentally. Now, my mission is to help others do the same—guiding them to build strength, confidence, and a healthy relationship with fitness, food, and themselves. Diabetes pushes me daily—if I can do it, so can you. Lets grow together!

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