{"id":9085262,"date":"2026-11-09T13:50:36","date_gmt":"2026-11-09T12:50:36","guid":{"rendered":"https:\/\/www.fitness-flohmarkt.ch\/?page_id=9085262"},"modified":"2026-11-09T13:50:40","modified_gmt":"2026-11-09T12:50:40","slug":"landmine-uebungen","status":"publish","type":"page","link":"https:\/\/www.fitness-flohmarkt.ch\/it\/landmine-uebungen\/","title":{"rendered":"Allenamento landmine: un programma per tutto il corpo con un bilanciere"},"content":{"rendered":"<div class=\"ffm-ratgeber\">\n<style>\n.ffm-ratgeber{--ffm-accent:#1a1a1a;--ffm-line:#e4e4e1;--ffm-muted:#6b6b6b;--ffm-soft:#f7f7f5;--ffm-link:#0d5c3d;--ffm-link-soft:rgba(13,92,61,.3);--ffm-link-wash:rgba(13,92,61,.08);font-family:inherit;line-height:1.65;color:#1a1a1a;max-width:900px;margin:0 auto;padding:0 4px}\n.ffm-ratgeber *{box-sizing:border-box}\n.ffm-ratgeber h1{font-size:2.1rem;line-height:1.2;margin:0 0 .9rem;font-weight:700}\n.ffm-ratgeber h2{font-size:1.5rem;line-height:1.3;margin:0 0 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.ffm-btn-primary{background:var(--ffm-accent);color:#fff}\n.ffm-ratgeber .ffm-btn-primary:hover{background:#000;color:#fff}\n.ffm-ratgeber .ffm-table-wrap{overflow-x:auto;margin:0 0 1.4rem;border:1px solid var(--ffm-line);border-radius:10px}\n.ffm-ratgeber table{border-collapse:collapse;width:100%;font-size:.92rem}\n.ffm-ratgeber thead th{text-align:left;background:var(--ffm-soft);font-weight:700;padding:.6rem .8rem;border-bottom:1px solid var(--ffm-line);white-space:nowrap}\n.ffm-ratgeber tbody td{padding:.55rem .8rem;border-bottom:1px solid var(--ffm-line);vertical-align:top}\n.ffm-ratgeber tbody tr:last-child td{border-bottom:none}\n.ffm-ratgeber .ffm-profiles{display:grid;grid-template-columns:repeat(auto-fit,minmax(240px,1fr));gap:1rem;margin:0 0 1.4rem}\n.ffm-ratgeber .ffm-profile{border:1px solid var(--ffm-line);border-radius:10px;padding:1rem 1.1rem;background:#fff}\n.ffm-ratgeber .ffm-profile p:last-child{margin-bottom:0}\n.ffm-ratgeber .ffm-faq{border:1px solid var(--ffm-line);border-radius:8px;padding:.7rem 1rem;margin:0 0 .6rem;background:#fff}\n.ffm-ratgeber .ffm-faq summary{cursor:pointer;font-weight:700;line-height:1.4}\n.ffm-ratgeber .ffm-faq p{margin:.7rem 0 0}\n.ffm-ratgeber .ffm-cta{border:1px solid var(--ffm-line);border-radius:12px;background:var(--ffm-soft);padding:1.5rem;margin:2.4rem 0 2rem;text-align:center}\n.ffm-ratgeber .ffm-cta h2{margin-bottom:.5rem}\n.ffm-ratgeber .ffm-check{background:#ffe9a8;padding:0 .2em}\n.ffm-ratgeber .ffm-byline{font-size:.85rem;color:var(--ffm-muted);margin:-1.1rem 0 1.6rem;padding:0 0 1rem;border-bottom:1px solid var(--ffm-line)}\n.ffm-ratgeber .ffm-byline strong{color:var(--ffm-accent);font-weight:700}\n.ffm-ratgeber .ffm-author{border:1px solid var(--ffm-line);border-radius:10px;padding:1.1rem 1.25rem;margin:0 0 2rem;background:#fff}\n.ffm-ratgeber .ffm-author p:last-child{margin-bottom:0}\n.ffm-ratgeber .ffm-choices-quad{grid-template-columns:repeat(2,1fr)}\n.ffm-ratgeber .ffm-profiles-quad{grid-template-columns:repeat(2,1fr)}\n.ffm-ratgeber .ffm-choice-hint{margin-top:auto}\n.ffm-ratgeber .ffm-author p:not(.ffm-box-label){font-size:.9rem;line-height:1.6}\n@media (max-width:782px){\n.ffm-ratgeber h1{font-size:1.7rem}\n.ffm-ratgeber h2{font-size:1.3rem}\n.ffm-ratgeber .ffm-card{grid-template-columns:1fr;gap:.9rem}\n.ffm-ratgeber .ffm-card-media img{max-width:280px}\n.ffm-ratgeber .ffm-cta{padding:1.2rem}\n.ffm-ratgeber .ffm-choices-quad{grid-template-columns:1fr}\n.ffm-ratgeber .ffm-profiles-quad{grid-template-columns:1fr}\n}\n<\/style>\n<p class=\"ffm-eyebrow\">Fitness Flohmarkt \u00b7 Guida<\/p>\n<h1>Allenamento landmine: un programma per tutto il corpo con un bilanciere<\/h1>\n<p class=\"ffm-lead\">Nell\u2019allenamento landmine un\u2019estremit\u00e0 del bilanciere entra in un supporto snodato. L\u2019altra si muove ad arco. Con la stessa postazione puoi fare squat, un movimento di anca, remate e spinte oblique. Il programma indica l\u2019ordine e quando cambiare presa e carico.<\/p>\n<p class=\"ffm-byline\">Da <strong>Dominic Bertschin<\/strong>, Head of Marketing di Fitness-Flohmarkt \u00b7 Aggiornato: 09.11.2026<\/p>\n<div class=\"ffm-box\"><p class=\"ffm-box-label\">In breve<\/p>\n<p>Inizia con squat e movimento di anca, poi passa a remata e spinta a un braccio. Lascia fermo il supporto e appoggia l\u2019estremit\u00e0 libera prima di cambiare presa o peso. Scegli il carico per ogni esercizio.<\/p><\/div>\n<div class=\"ffm-choices ffm-choices-quad\">\n<a href=\"#aufbau\" class=\"ffm-choice\">Preparare supporto e spazio<\/a>\n<a href=\"#plan\" class=\"ffm-choice\">Vedere il programma completo<\/a>\n<a href=\"#wechsel\" class=\"ffm-choice\">Cambiare presa e carico<\/a>\n<a href=\"#ausruestung\" class=\"ffm-choice\">Scegliere il supporto landmine<\/a>\n<\/div>\n<section class=\"ffm-section\" id=\"aufbau\"><h2>Come preparare la landmine<\/h2>\n<p>Controlla il diametro dell\u2019estremit\u00e0 del bilanciere e, per il montaggio su rack, la compatibilit\u00e0 del rack. Installa il supporto secondo le indicazioni del produttore. Inserisci completamente il bilanciere e blocca i dischi all\u2019estremit\u00e0 libera con un collare adatto.<\/p>\n<p>Prova tutto l\u2019arco con il bilanciere senza dischi. Lascia spazio per la barra, la posizione dei piedi e il cambio di lato. Libera la zona in cui il bilanciere ruota e viene appoggiato.<\/p>\n<figure style=\"margin:1.4rem 0\"><img decoding=\"async\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/landmine-kniebeuge-technik.png\" width=\"1774\" height=\"887\" alt=\"Squat landmine con bilanciere fissato al rack\" loading=\"lazy\" style=\"display:block;width:100%;height:auto;border-radius:10px\"><figcaption style=\"text-align:center;color:#666;font-size:.9rem;margin-top:.6rem\">Squat landmine con bilanciere fissato al rack<\/figcaption><\/figure><\/section>\n<section class=\"ffm-section\" id=\"plan\"><h2>Quattro esercizi landmine per tutto il corpo<\/h2>\n<p>Riscaldati con una serie leggera per esercizio. Fai poi due serie di lavoro con circa 90\u2013120 secondi di recupero. Nella spinta a un braccio completa entrambi i lati prima della pausa.<\/p>\n<div class=\"ffm-table-wrap\"><table><thead><tr><th>Esercizio<\/th><th>Ripetizioni<\/th><th>Presa e movimento<\/th><\/tr><\/thead><tbody>\n<tr><td>1. Squat landmine<\/td><td>8\u201310<\/td><td>Tieni l\u2019estremit\u00e0 libera con due mani davanti al petto. Piega ginocchia e anche, mantieni i piedi a terra e torna in piedi.<\/td><\/tr>\n<tr><td>2. Hip hinge landmine<\/td><td>8\u201310<\/td><td>Tieni l\u2019estremit\u00e0 in basso davanti a te. Spingi le anche indietro con le ginocchia leggermente piegate, poi torna in piedi estendendo le anche.<\/td><\/tr>\n<tr><td>3. Remata landmine<\/td><td>8\u201312<\/td><td>Mettiti a cavalcioni sul bilanciere. Con una maniglia adatta tira verso la parte bassa del petto e abbassa con controllo.<\/td><\/tr>\n<tr><td>4. Landmine press a un braccio<\/td><td>6\u201310 per lato<\/td><td>Porta l\u2019estremit\u00e0 libera davanti a una spalla. Spingi in diagonale avanti e in alto. Mantieni il busto stabile e torna alla spalla.<\/td><\/tr>\n<\/tbody><\/table><\/div><\/section>\n<section class=\"ffm-section\" id=\"wechsel\"><h2>Quando cambiare presa e carico?<\/h2>\n<p>Appoggia prima il bilanciere. Togli la maniglia da remata per afferrare bene l\u2019estremit\u00e0 libera nello squat, nel movimento di anca e nella spinta. Riparti leggero nella spinta a un braccio. La resistenza percepita dipende dall\u2019angolo della barra, dai dischi e dal punto di presa.<\/p>\n<p>Aumenta il peso quando completi entrambe le serie al limite alto con tecnica controllata. Alla seduta successiva aggiungi un piccolo disco e riparti dal limite basso.<\/p>\n<p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/it\/guida-ai-t-bar-row\/\">Vedere T-bar row e impugnature in dettaglio<\/a><\/p><\/section>\n<section class=\"ffm-section\" id=\"ausruestung\"><h2>Quale supporto landmine \u00e8 adatto alla tua postazione?<\/h2>\n<article class=\"ffm-card\"><a class=\"ffm-card-media\" href=\"https:\/\/www.fitness-flohmarkt.ch\/it\/prodotto\/porta-bilanciere-landmine-t\/\"><img decoding=\"async\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/F-78411_Landmine-T-Bar_0-20250314-104207.jpg\" loading=\"lazy\" width=\"600\" height=\"600\" alt=\"Supporto landmine T-Bar autonomo a terra\"><\/a><div class=\"ffm-card-body\">\n<h3>Barra a T per mine<\/h3>\n<p class=\"ffm-price\">CHF 59.\u2013<\/p>\n<p>Il supporto a terra funziona senza rack. La base misura 35 \u00d7 35 cm e accetta estremit\u00e0 da 50 mm. Prevedi anche lo spazio per il bilanciere e il suo arco.<\/p>\n<a href=\"https:\/\/www.fitness-flohmarkt.ch\/it\/prodotto\/porta-bilanciere-landmine-t\/\" class=\"ffm-btn ffm-btn-primary\">Vedere il supporto a terra<\/a>\n<\/div><\/article>\n<article class=\"ffm-card\"><a class=\"ffm-card-media\" href=\"https:\/\/www.fitness-flohmarkt.ch\/it\/prodotto\/attacco-landmine-serie-r\/\"><img decoding=\"async\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/f-019f799734cb7725922d6d5ceed7bb70-f-68835-r-series-landmine-attachment-1-f-68835_landmine-rack-attachment_0.avif\" loading=\"lazy\" width=\"600\" height=\"600\" alt=\"Supporto landmine per rack R-SERIES\"><\/a><div class=\"ffm-card-body\">\n<h3>Attacco Landmine Serie R<\/h3>\n<p class=\"ffm-price\">CHF 45.\u2013<\/p>\n<p>Il supporto si monta su rack o rig R-SERIES e accetta estremit\u00e0 da 50 mm. Prima dell\u2019acquisto verifica la serie del tuo rack.<\/p>\n<a href=\"https:\/\/www.fitness-flohmarkt.ch\/it\/prodotto\/attacco-landmine-serie-r\/\" class=\"ffm-btn ffm-btn-primary\">Vedere il supporto R-SERIES<\/a>\n<\/div><\/article>\n<p>Prezzi verificati il 9 novembre 2026.<\/p><\/section>\n<section class=\"ffm-section\" id=\"faq\"><h2>Domande frequenti<\/h2>\n<details class=\"ffm-faq\"><summary>Serve un rack per allenarsi con la landmine?<\/summary><p>Un supporto autonomo a terra funziona senza rack. Per un supporto da rack, verifica la compatibilit\u00e0 del rack e del fissaggio.<\/p><\/details>\n<details class=\"ffm-faq\"><summary>Posso iniziare con il bilanciere senza dischi?<\/summary><p>S\u00ec. Controlla prima l\u2019arco e verifica di poter appoggiare l\u2019estremit\u00e0 libera con controllo. Aggiungi i dischi solo dopo.<\/p><\/details>\n<details class=\"ffm-faq\"><summary>Quante volte posso fare il programma?<\/summary><p>Due sedute a settimana con almeno un giorno libero tra loro sono un punto di partenza. Adatta il volume al resto dell\u2019allenamento e al recupero.<\/p><\/details>\n<details class=\"ffm-faq\"><summary>Devo rimontare tutto per ogni esercizio?<\/summary><p>Il supporto pu\u00f2 restare in posizione. Appoggia il bilanciere per cambiare i dischi e monta la maniglia per la remata.<\/p><\/details>\n<\/section>\n<section class=\"ffm-section\" id=\"quelle\"><h2>Fonte sulla tecnica<\/h2>\n<a href=\"https:\/\/www.acefitness.org\/continuing-education\/certified\/september-2025\/8948\/the-ace-workout-builder-for-landmine-training\/\" target=\"_blank\" rel=\"noopener\">American Council on Exercise \u00b7 The ACE Workout Builder for Landmine Training<\/a>\n<\/section>\n<div class=\"ffm-cta\"><h2>Prepara la tua postazione landmine<\/h2>\n<a href=\"https:\/\/www.fitness-flohmarkt.ch\/it\/prodotto\/porta-bilanciere-landmine-t\/\" class=\"ffm-btn ffm-btn-primary\">Vedere il supporto a terra<\/a> <a href=\"https:\/\/www.fitness-flohmarkt.ch\/it\/prodotto\/attacco-landmine-serie-r\/\" class=\"ffm-btn\">Vedere il supporto R-SERIES<\/a><\/div>\n<div class=\"ffm-author\"><p class=\"ffm-box-label\">Informazioni sull'autore<\/p><p>Dominic Bertschin \u00e8 responsabile del marketing presso Fitness-Flohmarkt a Liestal. Legge quotidianamente le domande e i feedback post-acquisto dei clienti e scrive le guide esattamente come avrebbe voluto leggerle lui stesso prima di effettuare un ordine.<\/p><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Fitness-Flohmarkt \u00b7 Ratgeber Landmine-Training: Ein Ganzk\u00f6rperprogramm mit einer Langhantel Beim Landmine-Training steckt ein Ende der Langhantel in einer schwenkbaren Aufnahme. Das freie Ende bewegt sich im Bogen. Mit demselben Aufbau kannst du Kniebeugen machen, aus der H\u00fcfte heben, rudern und schr\u00e4g nach oben dr\u00fccken. Dieser Plan zeigt die Reihenfolge und wann du Griff und Last [&hellip;]<\/p>\n","protected":false},"author":17807,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_gspb_post_css":"","footnotes":""},"class_list":["post-9085262","page","type-page","status-publish","hentry"],"blocksy_meta":{"has_hero_section":"disabled","styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":7}},"acf":[],"_links":{"self":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/it\/wp-json\/wp\/v2\/pages\/9085262","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/it\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/it\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitness-flohmarkt.ch\/it\/wp-json\/wp\/v2\/users\/17807"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitness-flohmarkt.ch\/it\/wp-json\/wp\/v2\/comments?post=9085262"}],"version-history":[{"count":1,"href":"https:\/\/www.fitness-flohmarkt.ch\/it\/wp-json\/wp\/v2\/pages\/9085262\/revisions"}],"predecessor-version":[{"id":9085263,"href":"https:\/\/www.fitness-flohmarkt.ch\/it\/wp-json\/wp\/v2\/pages\/9085262\/revisions\/9085263"}],"wp:attachment":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/it\/wp-json\/wp\/v2\/media?parent=9085262"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}