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TERZA EDIZIONE LESIONI MUSCOLARI-ESERCITAZIONI CHINESIOLOGICHE

Alessio Fumanti

Created on February 2, 2026

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Transcript

IL MONDO DELLE ESERCITAZIONI CHINESIOLOGICHE

D.O ALESSIO FUMANTI

HAMSTRING

SPECIFIC MOBILITY

BICIPITE FEMORALE

SEMIMEMBRANOSO/SEMITENDINOSO

HALF KNEEKING KNEE FLEXION/EXTENSION

SUPINE DYNAMIC HAMSTRING STRECH

SUPINE DYNAMIC HAMSTRING STRECH (HIP,KNEE,ANKLE ALIGNMENT)

SUPINE DYNAMIC HAMSTRING STRECH WITH EXTERNAL ROTATION

SUPINE DYNAMIC HAMSTRING STRECH WITH INTERNAL ROTATION

SUPINE DYNAMIC HAMSTRING STRECH WITH EXTERNAL ROTATION

SUPINE DYNAMIC HAMSTRING STRECH WITH INTERNAL ROTATION

DYNAMIC HAMSTRING STRECH INTO PIKE POSITION

SINGLE LEG DYNAMIC HAMSTRING STRECH INTO PIKE POSITION

HAMSTRING

PRONE SUPINE HAMSTRING ISOMETRIC WITH TECAR

TECAR

ISOMETRIC

FLEXTENSOR LEG CURL

FOAM ROLLER

BOX

BALL

FREE BODY

KNEE DOMINANT

SEMITENDINOSO

ISOMETRIC HAMSTRING HOLD WITH BOX

SUPINE HAMSTRING ISOMETRIC

SINGLE LEG ISOMETRIC FLEXTENSOR CURL

ISOMETRIC LUNGE WITH HEEL DRIVE

SEMIMEMBRANOSO

STATIC KNEE FLEXION AGAINST STABILITY BALL

ISOMETRIC HAMSTRING BRIDGE WITH FOAM ROLLER

ISOMETRIC HAMSTRING BRIDGE ELEVATED ON A BOX

ISOMETRIC LUNGE WITH HEEL DRIVE

ISOMETRIC HAMSTRING BRIDGE

SINGLE LEG ISOMETRIC FLEXTENSOR CURL

ISOMETRIC STABILITY BALL BRIDGE

SINGLE LEG ISOMETRIC HAMSTRING BRIDGE WITH FOAM ROLLER

SINGLE LEG ISOMETRIC HAMSTRING BRIDGE ELEVATED ON A BOX

SINGLE LEG ISOMETRIC HAMSTRING BRIDGE

SINGLE LEG ISOMETRIC CURL

SINGLE LEG ISOMETRIC STABILITY BALL BRIDGE

SINGLE LEG ISOMETRIC HAMSTRING BRIDGE WITH LEG RAISES WITH FOAM ROLLER

SINGLE LEG ISOMETRIC HAMSTRING BRIDGE ELEVATED WITH LEG RAISE ON A BOX

SINGLE LEG ISOMETRIC HAMSTRING BRIDGE WITH LEG RAISES

SINGLE LEG ISOMETRIC CURL

HAMSTRING

ISOTONIC

FLEXTENSOR LEG CURL

BANDED

FREE BODY

FITBALL

SUPINE KNEE EXTENSION/FLEXION WITH BALL

SEMITENDINOSO

SUPINE STRAIGHT LEG HIP EXTENSION

SINGLE LEG FLEXTENSOR CURL

STABILITY BALL LEG CURL

ACTIVE HEEL SLIDE

SEMIMEMBRANOSO

SUPINE STRAIGHT LEG HIP EXTENSION

2-IN, 1-OUT STABILITY BALL LEG CURL

SINGLE LEG CURL

HAMSTRING SLIDER BRIDGE

SUPINE BANDED LEG HIP EXTENSION

SUPINE STRAIGHT LEG HIP EXTENSION

SINGLE LEG STABILITY BALL CURL

SINGLE LEG CURL

SINGLE LEG HAMSTRING SLIDER BRIDGE

SUPINE BANDED LEG HIP EXTENSION

HAMSTRING

ISOTONIC

UNILATERAL RDL

NORDIC

HYPEREXTENSION

RDL

HIP HINGE DRILL

DOWEL RDL

BANDED HIP HINGE

KETTLEBELL RDL

NORDIC CURL ROLLOUT WITH SWISS BALL

EMTY BARBELL RDL

KICKSTAND RDL

CONTROLLED BACK HYPEREXTENSION

DUMBBELL RDL

SINGLE LEG KETTLEBELL RDL

NORDIC CURL ROLLOUT WITH ABS WHEEL

BARBELL RDL

SINGLE LEG HYPEREXTENSION

SINGLE LEG KETTLEBELL RDL

BARBELL RDL

NORDIC HAMSTRING FALL

SINGLE LEG HYPEREXTENSION

REGIONAL MUSCLE USE DURING HAMSTRING STRENGHENING EXERCISES

HAMSTRING BRIDGE (with ankle dorsiflexion)

SHORT LEVER

LONG LEVER

MEDIUM LEVER

REGIONAL MUSCLE USE DURING HAMSTRING STRENGHENING EXERCISES

LEG CURL

NORDIC CURL

LEG HIP EXTENSION

HYPER EXTENSION

RDL

21 28 21 28

MTJ PROSSIMALE/DISTALE MTJ PROSSIMALE (COINVOLGIMENTO TENDINEO) MTJ INTRAMUSCOLARE COINVOLGIMENTO APONEUROSI CENTRALE INTRAMUSCOLARE

BICIPITE FEMORALE

I GRADO

21 28 16 21

21 28 16 21 16 21

MJT SEMIMEMBRANOSO PROSSIMALE/DISTALE SEMIMEMBRANOSO INTRAMUSCOLARE MTJ SEMITENDINOSO DISTALE

COMPARTIMENTO MEDIALE

MTJ PROSSIMALE/DISTALE MTJ PROSSIMALE (COINVOLGIMENTO TENDINEO) MTJ INTRAMUSCOLARE COINVOLGIMENTO APONEUROSI CENTRALE INTRAMUSCOLARE

45 60 75 90

BICIPITE FEMORALE

II GRADO

60 70 54 60

MJT SEMIMEMBRANOSO PROSSIMALE/DISTALE SEMIMEMBRANOSO INTRAMUSCOLARE MTJ SEMITENDINOSO DISTALE

45 60 35 45 35 45

COMPARTIMENTO MEDIALE

BICIPITE FEMORALE

III GRADO

75 90

ROTTURA COMPLETA MUSCOLO - TENDINEA

COMPARTIMENTO MEDIALE

QUADDRICEPS

SPECIFI MOBILITY

PRONE QUAD STRECH WITH STRAP

STANDING QUAD STRECH

LOW LUNGE QUAD STRECH

KNEELING LEAN BACK

QUADRICEPS

ISOMETRIC

VASTUS MEDIALIS

RECTUS FEMORIS

OPEN CHAIN MACHINE

90/0 POSITION

PRONE ISOMETRIC KNEE EXTENSION

ISOMETRICLEG EXTENSION

CABLE STRAIGHT LEG HIP FLEXION ISOMETRIC HOLD

PRONE ISOMETRIC KNEE EXTENSION WITH BALL

BALL TERMINAL ISOMETRIC KNEE EXTENSION

STANDING CABLE HIP FLEXION ISOMETRIC HOLD

ISOMETRIC FLEXTENSOR

SEATED ISOMETRIC KNEE EXTENSION WITH BALL

PRONE ISOMETRIC KNEE EXTENSION

COMPOUND EXERCISES

ISOMETRICLEG EXTENSION

CABLE STRAIGHT LEG HIP FLEXION ISOMETRIC HOLD

PRONE ISOMETRIC KNEE EXTENSION WITH BALL

BALL TERMINAL ISOMETRIC KNEE EXTENSION

DUMBBELL ISOMETRIC LUNGE

WALL SQUAT

ISOMETRIC FLEXTENSOR

STANDING CABLE HIP FLEXION ISOMETRIC HOLD

SEATED ISOMETRIC KNEE EXTENSION WITH BALL

ISOMETRICLEG EXTENSION

DUMBBELL ISOMETRIC LUNGE

ASSISTED REVERSE NORDIC CURL

DUMBBELL WALL SQUAT

DUMBBELL ISOMETRIC LUNGE

DUMBBELL WALL SQUAT

REVERSE NORDIC CURL

QUADRICEPS

ISOTONIC

RECTUS FEMORIS

OPEN CHAIN MACHINE

STANDING CABLE HIP/KNEE FLEXION ISOTONIC HOLD

PRONE ISOTONIC KNEE EXTENSION

COMPAUND EXERCISES

LEG EXTENSION

LUNGE

BALL TERMINAL ISOTONIC KNEE EXTENSION

STANDING CABLE HIP FLEXION KNEE EXTENSION ISOTONIC HOLD

FLEXTENSOR EXTENSION

OVERHEAD BACK SQUAT SQUAT

REVERSE LUNGE

FORWARD KNEE EXTENSION

STANDING CABLE HIP FLEXION + KNEE FLEXION/EXTENSION ISOTONIC HOLD

WALL SQUAT

LEG EXTENSION

CONTROLLED BACK SQUAT

DUMBBELL LUNGE

DYNAMIC ASSISTED REVERSE NORDIC CURL

FLEXTENSOR EXTENSION

DUMBBELL WALL SQUAT

DAMBBELL FORWAED KNEE EXTENSION

DUMBBELL REVERSE LUNGE

DAMBBELL FORWAED KNEE EXTENSION

BACK SQUAT RTP

DYNAMIC REVERSE NORDIC CURL

DUMBBELL WALL SQUAT

SPLIT SQUAT

BULGARIAN SQUAT

OVERALL QUADRICEPS ACTIVATION

RECTUS FEMORIS EMG

VASTUS LATERALIS EMG

VASTUS MEDIALIS EMG

RTT RTP

MTJ PROSSIMALE/DISTALE MTJ PROSSIMALE (COINVOLGIMENTO TENDINEO) MTJ INTRAMUSCOLARE COINVOLGIMENTO APONEUROSI CENTRALE INTRAMUSCOLARE

21 28 21 28

I GRADO

RECTUS FEMORIS

21 28 16 21

MTJ PROSSIMALE MTJ PROSSIMALE (COINVOLGIMENTO TENDINEO) MTJ INTRAMUSCOLARE COINVOLGIMENTO APONEUROSI CENTRALE INTRAMUSCOLARE

45 60 60 75

II GRADO

RECTUS FEMORIS

45 60 35 45

III GRADO

RECTUS FEMORIS

75 90

ROTTURA COMPLETA MUSCOLO - TENDINEA

ADDUCTOR COMPARTIMENT

SPECIFIC MOBILITY

SUPINE BUTTERFLY STRETCH

SINGLE LEG BUTTERFLY

SEATED BUTTERFLY STRETCH

SUPINDE BRIDGE BUTTERFLY STRETCH

FROG EXTENSION STRETCH

FROG FLEX STRETCH

FROG STRETCH

FROG EXTENSION DYNAMIC STRETCH

FROG FLEX DYNAMIC STRETCH

BENT KNEE ADDUCTOR STATIC STRETCH SLIDER

SLIDER ADDUCTOR STATIC STRETCH

SWISS BALL ADDUCTOR STATIC STRETCH

SWISS BALL ADDUCTOR STATIC STRETCH

BENT KNEE ADDUCTOR STATIC STRETCH WITH BALL

SWISS BALL ADDUCTOR DYNAMIC STRETCH

SLIDER ADDUCTOR DYNAMIC STRETCH

BENT KNEE ADDUCTOR DYNAMIC STRETCH SLIDER

ADDUCTOR COMPARTIMENT

ISOMETRIC

PRONE ISOMETRIC HIP ADDUCTION (KNEES FLEXED)

SUPINE ISOMETRIC HIP ADDUCTION (90°/90°))

SUPINE ISOMETRIC HIP ADDUCTION (KNEES FLEXED)

SUPINE ISOMETRIC HIP ADDUCTION (LEG STRAIGHT)

SIDE-LYING ISOMETRIC HIP ADDUCTION SHORT LEVER

SIDE-LYING CABLE ISOMETRIC HIP ADDUCTION

INNER THIGH LIFT

SUPINE CABLE HIP ADDUCTION

SIDE-LYING ISOMETRIC HIP ADDUCTION MEDIUM LEVER

SIDE-LYING ISOMETRIC HIP ADDUCTION LONGE LEVER

COPENAGHEN SHORT LEVER

COPENAGHEN LONG LEVER

INNER THIGH LIFT (CON PESO)

COPENAGHEN SHORT LEVER

COPENAGHEN LONG LEVER

ADDUCTOR COMPARTIMENT

ISOTONIC

SIDE-LYING CABLE ISOTONIC HIP ADDUCTION

SUPINE CABLE ISOTONIC HIP ADDUCTION (LEG STRAIGHT)

COMPAUND EXERCISES

LATERAL LUNGE SLIDER

LATERAL SQUAT

CABLE LATERAL LUNGE SLIDE

DUMBELLLATERAL SQUAT

DUMBELLLATERAL SQUAT

ADDUCTOR PLATE SLIDE

ADDUCTOR MUSCLES EMG

RTT RTP

MTJ PROSSIMALE O MIOFASCIALE MTJ PROSSIMALE (COINVOLGIMENTO TENDINEO) MTJ INTRAMUSCOLARE MTJ INTRAMUSCOLARE O MTJ DISTALE

16 21 21 28

I GRADO

ADDUTTORE LONGUS

21 28 16 21

35 45 45 60

MTJ PROSSIMALE MTJ PROSSIMALE (COINVOLGIMENTO TENDINEO) MTJ INTRAMUSCOLARE MJT DISTALE

II GRADO

ADDUTTORE LONGUS

45 60 35 45

III GRADO

RECTUS FEMORIS

75 90

ROTTURA COMPLETA MUSCOLO - TENDINEA

GASTROCNEMIUS

SPECIFIC MOBILITY

SEATED GASTROCNEMIUS STRETCH

SEATED GASTROCNEMIUS DYNAMIC STRETCH

GASTROCNEMIUS STRETCH WITH STEP

DYNAMIC POSTERIOR CHAIN MOBILITY

GASTROCNEMIUS STRETCH

SINGKLE LEG DYNAMIC POSTERIOR CHAIN MOBILITY

GASTROCNEMIUS STRETCH WITH STEP

GASTROCNEMIUS STRETCH

GASTROCNEMIUS

ISOMETRIC

SEATED ISOMETRIC GASTROCNEMIUS CALF

SINGLE LEG ISOMETRIC LEG VECTOR CALF

ISOMETRIC GASTROCNEMIUS CALF

ISOMETRIC BARBELL GASTROCNEMIUS CALF

SINGLE LEG ISOMETRIC LEG PRESS CALF

SINGLE LEG ISOMETRIC GASTROCNEMIUS CALF

SINGLE LEG ISOMETRIC LEG VECTOR CALF

ELEVATED ISOMETRIC BARBELL GASTROCNEMIUS CALF

SINGLE LEG ISOMETRIC BABRBELL GASTROCNEMIUS CALF

SINGLE LEG ISOMETRIC GASTROCNEMIUS CALF RAISE HOLD

SINGLE LEG ISOMETRIC LEG PRESS CALF

OVERCOMING ISOMETRIC CALF RAISE

SINGLE LEG ISOMETRIC LEG VECTOR CALF

SINGLE LEG ISOMETRIC GASTROCNEMIUS CALF RAISE HOLD

SINGLE LEG OVERCOMING ISOMETRIC CALF RAISE

SINGLE LEG ISOMETRIC LEG PRESS CALF

GASTROCNEMIUS

ISOTONIC

SEATED ISOTONIC GASTROCNEMIUS CALF

ISOTONIC GASTROCNEMIUS CALF

SINGLE LEG ISOTONIC LEG VECTOR CALF

SINGLE LEG ISOTONIC LEG PRESS CALF

ISOTONIC BARBELL GASTROCNEMIUS CALF

ISOTONIC GASTROCNEMIUS CALF

SINGLE LEG ISOTONIC LEG VECTOR CALF

SINGLE LEG ISOTONIC BARBELL GASTROCNEMIUS CALF

SINGLE LEG ISOTONIC GASTROCNEMIUS CALF RAISE HOLD

SINGLE LEG ISOTONIC LEG PRESS CALF

SINGLE LEG ISOTONIC LEG VECTOR CALF

SINGLE LEG ISOTONIC GASTROCNEMIUS CALF

SINGLE LEG ISOTONIC GASTROCNEMIUS CALF RAISE HOLD

SINGLE LEG ISOTONIC LEG PRESS CALF

GASTROCNEMIUS MUSCLES EMG

RTT RTP

I GRADO

DISTALE MTJ A QUALSIASI LIVELLO

21 28 21 28

GASTROCNEMIUS

DISTALE MTJ A QUALSIASI LIVELLO

60 75 60 75

II GRADO

GASTROCNEMIUS

II GRADO

III GRADO

75 90

GASTROCNEMIUS

A QUALSIASI LIVELLO

SOLEUS

SPECIFIC MOBILITY

SOLEUS STRETCH

TEST FROG SOLEUS STRETCH

RAISED TOE SOLEUS STRETCH

SOLEUS STRETCH

STANDING SOLEUS STRETCH

TEST FROG SOLEUS STRETCH

WEIGHTED SOLEUS STRETCH

SOLEUS

ISOMETRIC

COMPAUND EXERCISE

ISOMETRIC SEATED CALF MACHINE

SEATED ISOMETRIC KETTLEBELL SOLEUS CALF RAISE

SINGLE LEG ISOMETRIC SEATED CALF MACHINE

ISOMETRIC BENT KNEE CALF RAISE

SEATED ISOMETRIC BARBELL SOLEUS CALF RAISE

SINGLE LEG ISOMETRIC BENT KNEE CALF RAISE

SINGLE LEG ISOMETRIC BARBELL SOLEUS CALF RAISE

SINGLE LEG ISOMETRIC SEATED CALF MACHINE

ISO LUNGE WITH HELL RAISE

SINGLE LEG ISOMETRIC BENT KNEE CALF RAISE HOLD

SINGLE LEG ISOMETRIC BARBELL SOLEUS CALF RAISE

SINGLE LEG ISOMETRIC SEATED CALF MACHINE

DUMBBELL ISO LUNGE WITH HELL RAISE

SOLEUS

ISOTONIC

SEATED ISOTONIC KETTLEBELL SOLEUS CALF RAISE

ISOTONIC SEATED CALF MACHINE

COMPAUND EXERCISE

SEATED ISOTONIC BARBELL SOLEUS CALF RAISE

BENT KNEE CALF RAISE

SINGLE LEG ISOTONIC BARBELL SOLEUS CALF RAISE

ISOTONIC SEATED CALF MACHINE

ISO LUNGE ISOTONIC CALF

DUMBBELL BENT KNEE CALF RAISE

SINGLE LEG ISOTONIC BARBELL SOLEUS CALF RAISE

ISOTONIC SEATED CALF MACHINE

DUMBBELL ISO LUNGE ISOTONIC CALF

SOLEUS MUSCLES EMG

UPHILL + 20%

>20%

RTT RTP

I GRADO

APONEUROSI CENTRALE MTJ APONEUROSI POSTERIORE APONEUROSI MEDIALE MTJ APONEUROSI LATERALE

21 28 21 28 16 21 16 21

SOLEUS

APONEUROSI CANTRALE (MTJ) CON LESIONE APONEUROSI APONEUROSI POSTERIORE (MTJ) CON LESIONE APONEUROSI APONEUROSI MEDIALE (MTJ) CON LESIONE APONEUROSI APONEUROSI LATERALE (MTJ) CON LESIONE APONEUROSI

60 75 60 75

II GRADO

SOLEUS

II GRADO

III GRADO

CHIRURGICO

SOLEUS

ROTTURA COMPLETA MUSCOLO - TENDINEA

FOAM ROLLER

EFFETTI FOAM ROLLER

- migliora la mobilità articolare a breve termine - non influisce negativamente sulle prestazioni muscolari - può aiutare ad attenuare i decrementi della prestazioni e doms dopo allenamenti intensi - utilizzato per brevi periodi non migliora le prestazioni

to active affect muscle performance?

ESERCIZI CON FOAM ROLLER

ESERCIZI CON FLEX TENSOR

ELASTICI SPALLIERA

MOBILITY

STABILITY CORE

PLUNK DRITTO PLUNK CON PIEGAMENTO DELLE BRACCIA PLUNK CON PIEGAMENTO DELLE BRACCIA ED ESTENSIONE ARTI INFERIORI PLUNK CON ESTENSIONE ANCA PLUNK CON FLESSIONE ANCA GINOCCHIO PLUNK IN QUADRUPEDIA PLUNK LATERALE PLUNK LATERALE CON ATTIVAZIONE MEDIO GLUTEO ABDUTTORE PLUNK LATERALE CON ATTIVAZIONE MEDIO GLUTEO EXTRARUOTATORE PLUNK LATERALE CON STIMOLO ATTIVO OBLIQUO CATENA ADDUTTORIA PLUNK SUPINO CANE DA CACCIA PLUNK CON FITBALL

Watch

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LAVORI PLIOMETRICI

Watch

SEAT BROAD JUMP BROAD JUMP SEAT VERTICAL JUMP POGO JUMP SQUOT JUMP CONSECUTIVE SQUOT JUMP LATERAL HOPS TRAPBAR JUMP

Watch

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LAVORI CON CARICO

SPLIT SQUOT COSAK SQUOT ROMANIAN DEADLIFT BULGARIAN SQUOT SQUOT CON BILANCIERE TRAPBAR DEADLIFT

Watch

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è severamente vietata la divulgazione del materiale del corso

Grazie per l'attenzione

D.O ALESSIO FUMANTI Preparatore Fisico MASSIMO TASSI