dati elettromiografici bompa-cornacchia
 

contribuisco al recupero con questo post che mi ero salvato :

si indicano gli esercizi e la % di fibbre che stimolano:

Pectoralis major:

Decline dumbbell bench press ----------------93%
Decline bench press, Olympic bar(OB)---------89
Push-ups between benches --------------------88
Flat dumbbell bench press -------------------87
Flat bench press (OB) -----------------------85
Flat dumbbell flys --------------------------84


Pectoralis minor:

Incline dumbbell bench press ----------------91%
Incline bench press (OB) --------------------85
Incline dumbbell flys -----------------------83
Incline bench press (smith machine) ---------81

And moving right along....

Medial deltoids

Incline dumbbell (db) side laterals ----- 66%
Standing db side laterals -------63
Seated db side laterals -----62
Cable side laterals -----47


Posterior deltoids

Standing db bent laterals ----- 85%
Seated db bent laterals -----83
Standing cable bent laterals -----77


Anterior deltoids

Seated front db press -----79%
Standing front db raises -----73
seated front barbell press -----61


Biceps brachii (long head):

Preacher curls (Ob) -------------------- 90%
Incline seated Db curls (alternate) ------ 88
Standing biceps curls (Ob/narrow grip)--- 86
Standing Db curls (alternate) ----------- 84
Concentration Db curls ------------------ 80
Standing curls (Ob/wide grip)------------ 63
Standing E-Z curls (wide grip) ----------- 61



Triceps brachii (outer head):
Decline extensions (Ob) ------------------ 92%
Triceps pressdowns (angled bar) ----------- 90
Dips with a bench --------------------------87
One-arm calbel extensiions (reverse grip) - 85
Overhead rope extensions ------------------ 85
Seated one-arm Db extensions (neutral grip)- 82
Close-grip bench press (Ob) --------------- 72


LAtissimus dorsi:
Bent-over Bb rows ---------------------------93%
One-arm Db rows -----------------------------91
T-bar rows ----------------------------------89
Lat pulldowns to the front ------------------86
Seated pulley rows --------------------------83


Rectus femoris (quads):
Safety squats
(90 degree angle, shoulder width stance) ----88%
seated leg extensions (toes straight) -------86
Hack squats
(90 degree angle, shoulder width stance) ----78
Leg press (110 degree angle) ----------------76
Smith machine
(90 degree angle, shoulder width stance) ----60


Bicepts femoris (hams):
Standing leg curls --------------------------82%
Lying leg curls -----------------------------71
Seated leg curls ----------------------------58
Modified hamstring deads --------------------56


Semitendinosus (it's sort of the inner ham)

Seated leg curls ----------------------------88
Standing leg curls --------------------------79
Lying leg curls -----------------------------70
Modified hamstring deads --------------------63


Gastrocnemius (calf muscle)

Donkey raises -------------------------------80
Standing one-leg raises ---------------------79
Standing two-leg raises ---------------------68
Seated raises -------------------------------61

Bodybuilding: Anabolic Steroids, EliteFitness.com

Se può interessare io ce l'ho in italiano..

Ciao BIG!

Big c'e' gia'.... :D

http://www.fituncensored.com/forums/...a.html#post157

In ogni caso, grazie :)

BD, la tua versione e' piu' completa o e' solo in italiano? Nel caso si puo' usare per integrare la nostra versione ;)

'acchio ma io prima x sicurezza avevo cercato e non l'ho trovato:mad:



sto perdendo colpi : eta' e preoccupazioni:mad::mad::mad:

Sò che non è il thread adatto, ma il libro suddetto mi ha deluso un pò