{"id":6479,"date":"2020-09-25T08:23:08","date_gmt":"2020-09-25T08:23:08","guid":{"rendered":"http:\/\/revista-apunts.com\/tablas\/tabla-1-142-05\/"},"modified":"2020-09-25T11:50:20","modified_gmt":"2020-09-25T11:50:20","slug":"taula-1-142-05","status":"publish","type":"tablas","link":"https:\/\/revista-apunts.com\/ca\/tablas\/taula-1-142-05\/","title":{"rendered":"Taula 1 – 142.05"},"content":{"rendered":"\n

Taula 1<\/h2>\n\n\n\n

Exercicis fets servir durant el primer per\u00edode d’intervenci\u00f3. Sense c\u00e0rrega externa afegida<\/em><\/p>\n\n\n\n
Exercicis sense c\u00e0rrega externa afegida (sense pesos)<\/td>S\u00e8ries<\/td>Repeticions<\/td><\/tr>
Autoc\u00e0rregues<\/td>Flexions<\/td>3-4<\/td>8-12<\/td><\/tr>
Dominades<\/td>3-4<\/td>6-10<\/td><\/tr>
Multisalts<\/td>3-5<\/td>5-10<\/td><\/tr>
Pliometria<\/td>0<\/td>90-150 salts<\/td><\/tr>
Isometra<\/td>3-4<\/td>30″<\/td><\/tr>
TRX<\/td>3-4<\/td>10-15<\/td><\/tr>
<\/td><\/td><\/td><\/td><\/tr>
Exercicis t\u00e8cnics, remades i gestos propulsius amb bandes el\u00e0stiques<\/td>Remada americana<\/td>3-4<\/td>15-20<\/td><\/tr>
Remada sustentaci\u00f3<\/td>3-4<\/td>15-20<\/td><\/tr>
Propulsi\u00f3 tintorera<\/td>3-4<\/td>10-15<\/td><\/tr>
<\/td><\/td><\/td><\/td><\/tr>
Multillan\u00e7aments B.M.<\/td>Per sobre del cap (servei de banda)<\/td>3-5<\/td>10<\/td><\/tr>
Frontal (passada de pit)<\/td>3-5<\/td>10<\/td><\/tr>
Lateral dos mans<\/td>3-5<\/td>10\/costat<\/td><\/tr>
Smash contra terra <\/td>3-5<\/td>20\u201d- 30\u201d<\/td><\/tr>
Smash contra terra amb salt<\/td>3-5<\/td>20\u201d- 30\u201d<\/td><\/tr>
<\/td><\/td><\/td><\/td><\/tr>
Exercicis t\u00e8cnics tren inferior i d’amplitud de moviment (maluc)<\/td>Estirades din\u00e0miques vel. baixa-mitjana (flexi\u00f3, extensi\u00f3, abducci\u00f3, maluc)<\/td>2-3<\/td>10-15<\/td><\/tr>
Flex. \/ext. \/abd. controlat maluc fins i tot m\u00e0x. amplitud activa (sense contramoviment)<\/td>2-3<\/td>10-15<\/td><\/tr>
Rotaci\u00f3 i ext. de maluc des d’abducci\u00f3 90\u00ba d\u2019aquest<\/td>2-3<\/td>10-12<\/td><\/tr>
Mateixos exercicis anteriors amb llasts als turmells o bandes el\u00e0stiques<\/td>2-3<\/td>10<\/td><\/tr>
<\/td><\/td><\/td><\/td><\/tr>
Elements acrob\u00e0tics<\/td>Puntal (equilibri vertical 3 suports)<\/td><\/td><\/td><\/tr>
Pi<\/td><\/td><\/td><\/tr>
Pi pont<\/td><\/td><\/td><\/tr>
Pont amb cama vertical<\/td><\/td><\/td><\/tr>
Remuntador des de pont<\/td><\/td><\/td><\/tr><\/tbody><\/table>\n\n\n\n
\n
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