{"id":3356,"date":"2024-01-22T07:08:14","date_gmt":"2024-01-22T07:08:14","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3356"},"modified":"2026-02-12T17:46:55","modified_gmt":"2026-02-12T17:46:55","slug":"perfect-booty-with-three-glute-training-programs","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/it\/programmi-di-allenamento-per-il-sedere-perfetto-con-tre-glutei\/","title":{"rendered":"Costruisci il sedere perfetto con tre programmi di allenamento per i glutei di prim&#039;ordine"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">L&#039;unica cosa che la maggior parte dei bodybuilder maschi e femmine desidera pi\u00f9 dei bicipiti sporgenti e degli addominali scolpiti \u00e8 un fondoschiena ben fatto.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Per cominciare, un fondoschiena perfetto completa la composizione corporea complessiva regalandoti una figura ben bilanciata e attraente.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Avere dei glutei belli aumenter\u00e0 anche la tua sicurezza nello spazio pubblico, poich\u00e9 i tuoi vestiti tendono ad adattarsi meglio per evidenziare le tue curve.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ma mentre la maggior parte dei bodybuilder sa quanto sia importante avere un bel sedere anche per le gare di bodybuilding, non tutti prendono sul serio l&#039;allenamento dei glutei o sanno come e da dove iniziare.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In questo post, evidenziamo tre programmi di allenamento per i glutei di prim&#039;ordine per bodybuilder prima di rivelare l&#039;importanza dell&#039;allenamento dei glutei e delle diete migliori per aiutarti con il programma per i glutei scelto.<\/span><\/p>\n<p><iframe title=\"Riproduttore video di YouTube\" src=\"https:\/\/www.youtube.com\/embed\/dggZOx6-3TY?si=iBxmMF3Q2Jz5xfKK\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>3 programmi di allenamento per i glutei per un sedere perfetto<\/h2>\n<p>Se vuoi allenare i tuoi glutei per dargli un profilo e una forma migliori, devi continuare ad impegnarti a lavorare a casa o in palestra.<\/p>\n<p>Ecco tre programmi di allenamento per i glutei per bodybuilder che cercano quei glutei arrotondati che dovrebbero far girare la testa ogni volta che passi.<\/p>\n<h3>Programma di allenamento per i glutei 1<\/h3>\n<p>Il primo programma di allenamento per i glutei consiste in un circuito e tre superset. Puoi eseguire questo allenamento per i glutei solo una volta alla settimana, ma per questo motivo il tuo programma di allenamento per i glutei comporter\u00e0 molte variazioni e volumi come il programma nella tabella seguente.<\/p>\n<table width=\"0\">\n<tbody>\n<tr>\n<td width=\"208\"><strong>ALLENAMENTO GLUTEI 1<\/strong><\/td>\n<td width=\"208\"><strong>SERIE\/RIPET<\/strong><\/td>\n<td width=\"208\"><strong>COMMENTI E TEMPO DI RIPOSO<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>CIRCUITO<\/strong><\/td>\n<td width=\"208\"><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Affondi laterali<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Ponte per glutei a peso corporeo<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Squat a corpo libero<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET <\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Affondi inversi a peso corporeo<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Assicurati di eseguire 10 ripetizioni per ciascuna gamba e di riposare per 60 secondi solo dopo ogni superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Smith Machine con i piedi in avanti<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Prova a contrarre i glutei per circa due secondi al culmine dell&#039;allenamento e riposati per 60 secondi solo dopo ogni superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET <\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Step-up con manubri<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\">Completa 10 ripetizioni per ciascuna gamba e riposa per 60 secondi solo dopo ogni superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Deadlift rumeno con bilanciere<\/td>\n<td width=\"208\">4&#215;8<\/td>\n<td width=\"208\">Riposa per 60 secondi solo dopo ogni superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Arricciatura delle gambe<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Assicurati di sollevare le ginocchia al termine di ogni ripetizione completata e di riposare solo per 60 secondi dopo ogni superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Plancia<\/td>\n<td width=\"208\">3\u00d730 secondi<\/td>\n<td width=\"208\">Riposa dai 15 ai 30 secondi dopo ogni superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Affondi<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Completa 10 ripetizioni per ciascuna gamba e riposa per 60 secondi solo dopo ogni superset.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><img decoding=\"async\" class=\"aligncenter size-full wp-image-3373\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/h3>\n<h3>Programma di allenamento per i glutei 2<\/h3>\n<p>Per questo secondo programma di allenamento per i glutei, il tuo obiettivo principale sar\u00e0 l&#039;intensit\u00e0 dell&#039;allenamento e il recupero mentre trascorri solo due giorni alla settimana ad allenare i tuoi glutei con meno volume e variazione.<\/p>\n<p>Nei due giorni in cui allenerai i tuoi glutei, eseguirai un circuito e due superset ciascuno come il regime di allenamento nella tabella seguente.<\/p>\n<table style=\"height: 830px;\" width=\"700\">\n<tbody>\n<tr>\n<td width=\"208\"><strong>ALLENAMENTO GLUTEI 2<\/strong><\/td>\n<td width=\"208\"><strong>SERIE\/RIPET<\/strong><\/td>\n<td width=\"208\"><strong>COMMENTI E TEMPO DI RIPOSO<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>GIORNO 1<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>CIRCUITO<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Affondi laterali + Ponte per glutei a corpo libero + Squat a corpo libero<\/td>\n<td width=\"208\">2-3&#215;10<\/td>\n<td width=\"208\">Esegui da 2 a 3 serie per ogni allenamento con 10 ripetizioni per serie.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET <\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Stacco da terra sumo con kettlebell<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Riposa per 60 secondi solo dopo ogni superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Ponte per glutei ponderato<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Riposa per 60 secondi solo dopo ogni superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Stacco rumeno con manubri<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Affondi elevati con il piede anteriore<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>GIORNO 2<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>CIRCUITO<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Affondi laterali + Ponte per glutei a corpo libero + Squat a corpo libero<\/td>\n<td width=\"208\">2-3&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Affondi laterali con kettlebell<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Riposa per 60 secondi solo dopo ogni superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Squat bulgaro a corpo libero<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Riposa per 60 secondi solo dopo ogni superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Leg Curl da sdraiato<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\">Riposa per 60 secondi solo dopo ogni superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Stacco con bilanciere<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\">Riposa per 60 secondi solo dopo ogni superset.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>Programma di allenamento per i glutei 3<\/h3>\n<p>Eseguirai questo terzo programma di allenamento per i glutei tre volte a settimana. Ridurrai il volume durante le sessioni dando priorit\u00e0 al recupero.<\/p>\n<p>Segui il regime di allenamento per il terzo programma per i glutei nella tabella seguente.<\/p>\n<table style=\"height: 865px;\" width=\"708\">\n<tbody>\n<tr>\n<td width=\"208\"><strong>ALLENAMENTO GLUTEI 3<\/strong><\/td>\n<td width=\"208\"><strong>SERIE\/RIPET<\/strong><\/td>\n<td width=\"208\"><strong>COMMENTI E TEMPO DI RIPOSO<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>GIORNO 1<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET<\/strong><\/td>\n<td width=\"208\"><\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Affondi inversi<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">Prova a eseguire questa routine di allenamento per i glutei senza riposare.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Squat a corpo libero<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">Prova a eseguire questo esercizio senza perdere tempo a riposare.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>CIRCUITO<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Step-Up con manubri + Leg Curl da sdraiato + Affondi laterali<\/td>\n<td width=\"208\">3&#215;12<\/td>\n<td width=\"208\">Riposare per 60 secondi dopo il circuito.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>GIORNO 2<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET<\/strong><\/td>\n<td width=\"208\"><\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Affondi inversi<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">Nessun tempo di riposo.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Squat a corpo libero<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">Nessun tempo di riposo.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>CIRCUITO<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Plank (20-30 secondi) + Goblet Squat + Ponte per glutei con pesi<\/td>\n<td width=\"208\">3&#215;12<\/td>\n<td width=\"208\">Esegui dai 20 ai 30 secondi di esercizio Plank e riposa per 60 secondi solo dopo il circuito.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>GIORNO 3<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Affondi inversi<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">Non \u00e8 richiesto alcun tempo di riposo.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Squat a corpo libero<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">Non \u00e8 necessario alcun tempo di riposo.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>CIRCUITO<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Deadlift rumeno con manubri + affondo camminando + plank alternato su una gamba<\/td>\n<td width=\"208\">3&#215;12<\/td>\n<td width=\"208\">Esegui tra 20 e 30 secondi dell&#039;esercizio alternato su una gamba e riposa per 60 secondi solo dopo il circuito.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><img decoding=\"async\" class=\"aligncenter size-full wp-image-3376\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge.jpg\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-561x315.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-265x149.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-531x298.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-608x341.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/h2>\n<h2><span style=\"font-weight: 400;\">Perch\u00e9 \u00e8 importante allenare i glutei?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Il tuo gruppo muscolare gluteo \u00e8 essenzialmente costituito dai muscoli tensore della fascia lata, medio gluteo, piccolo gluteo e massimo gluteo.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Questi muscoli svolgono un ruolo fondamentale nel garantire stabilit\u00e0 al core, favorendo al contempo la flessibilit\u00e0 degli arti inferiori, potenziando ad esempio le funzioni di abduzione ed estensione dell&#039;anca.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Allenando i tuoi glutei, sarai quindi in grado di eseguire meglio una serie di allenamenti per la parte inferiore del corpo, comprese variazioni di stacchi, salti, step-up, affondi e altri esercizi multi-articolari.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Quindi, oltre a farti avere un bell&#039;aspetto, i programmi di allenamento per i glutei evidenziati sono progettati per darti una migliore forza e stabilit\u00e0 del core e allo stesso tempo sviluppare e migliorare la flessibilit\u00e0 della parte inferiore del corpo.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Suggerimenti dietetici per il programma glutei<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Il tuo programma di allenamento per i glutei non \u00e8 completo senza un piano dietetico adeguato per integrare i tuoi sforzi di allenamento.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Quindi, sia che tu decida di allenarti solo una volta a settimana con enormi quantit\u00e0 di volume e variazione o tre volte a settimana con enfasi sul recupero e meno volume, hai bisogno della giusta quantit\u00e0 di calorie giornaliere composte da macro e micronutrienti per darti l&#039;energia necessaria per completare una sessione di allenamento.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Una dieta povera o cattive abitudini alimentari possono compromettere notevolmente il tuo programma di allenamento per i glutei, quindi presta sempre particolare attenzione a ci\u00f2 che mangi quando decidi di eseguire una routine di allenamento per i glutei oggi.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00c8 importante mantenere una dieta pulita con elevate quantit\u00e0 di proteine per aiutarti a costruire massa muscolare magra fornendoti anche il giusto equilibrio tra grassi sani e carboidrati complessi per aumentare i tuoi livelli di energia e in effetti assicurarti di poter completare ogni giornata di allenamento con energia da risparmiare.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tieni presente che il conteggio delle calorie giornaliere pu\u00f2 essere modificato di conseguenza dopo aver eseguito la dieta del programma glutei per pi\u00f9 di un mese. Trascorso questo tempo potresti decidere di aumentare o diminuire il tuo apporto calorico giornaliero fino a 300 calorie per raggiungere il tuo obiettivo di allenamento specifico.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Puoi adottare un piano dietetico giornaliero di sei pasti composto da colazione, spuntino di met\u00e0 mattina, pranzo, pasto pre-allenamento, pasto post-allenamento e cena. Puoi anche adottare un programma dietetico giornaliero di tre pasti in cui lo spuntino di met\u00e0 mattina, i pasti pre-allenamento e post-allenamento sono tutti facoltativi.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Il suggerimento dietetico del programma per i glutei di seguito evidenzia l&#039;obiettivo nutrizionale giornaliero di un bodybuilder, compresi i fabbisogni giornalieri totali di calorie e macronutrienti.\u00a0\u00a0<\/span><\/p>\n<h3>Obiettivo nutrizionale giornaliero:<\/h3>\n<ul>\n<li>Calorie totali: 2.937 kcal<\/li>\n<\/ul>\n<p>Ripartizione dei macronutrienti:<\/p>\n<ul>\n<li>Proteine: 184 g<\/li>\n<li>Grassi: 98 g<\/li>\n<li>Carboidrati netti: 330 g<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3374\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions.jpg\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-608x340.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h2>Piano Pasto di 7 Giorni:<\/h2>\n<h2>GIORNO 1:<\/h2>\n<h3>Colazione: 632 kcal<\/h3>\n<ul>\n<li>albumi strapazzati \u2013 150 g,<\/li>\n<li>pancetta di tacchino \u2013 3 fette,<\/li>\n<li>bagel \u2013 1,<\/li>\n<li>kiwi \u2013 2.<\/li>\n<\/ul>\n<h3>Spuntino pre-allenamento: 42 kcal<\/h3>\n<ul>\n<li>kashi diventa magro \u2013 58 g,<\/li>\n<li>frutti di bosco \u2013 120 g,<\/li>\n<li>frullato proteico \u2013 250 ml.<\/li>\n<\/ul>\n<h3>Spuntino post allenamento: 445 kcal<\/h3>\n<ul>\n<li>toast con avocado \u2013 2 fette (200 g),<\/li>\n<li>broccoli crudi \u2013 100 g,<\/li>\n<li>peperoni crudi \u2013 120 g.<\/li>\n<\/ul>\n<h3>Pranzo: 607 kcal<\/h3>\n<ul>\n<li>petto di pollo \u2013 120 g,<\/li>\n<li>insalata dell&#039;orto \u2013 190 g,<\/li>\n<li>patate al forno \u2013 200 g.<\/li>\n<li>Cena: 866 kcal<\/li>\n<li>insalata di pollo alla griglia \u2013 410 g,<\/li>\n<li>frullato di fragole e banane \u2013 500 ml,<\/li>\n<li>arancione \u2013 2.<\/li>\n<\/ul>\n<h2>GIORNO 2:<\/h2>\n<h3>Colazione: 589 kcal<\/h3>\n<ul>\n<li>albumi strapazzati \u2013 112,5 g,<\/li>\n<li>pancetta di tacchino \u2013 3 fette,<\/li>\n<li>toast con avocado \u2013 2 fette (200 g),<\/li>\n<li>bacche \u2013 90 g.<\/li>\n<\/ul>\n<h3>Spuntino pre-allenamento: 438 kcal<\/h3>\n<ul>\n<li>Yogurt greco \u2013 225g,<\/li>\n<li>banane \u2013 1,<\/li>\n<li>arancione \u2013 2.<\/li>\n<\/ul>\n<h3>Spuntino post allenamento: 326 kcal<\/h3>\n<ul>\n<li>cracker e burro di arachidi \u2013 6 cracker,<\/li>\n<li>peperoni crudi \u2013 180 g,<\/li>\n<li>broccoli crudi \u2013 75g.<\/li>\n<\/ul>\n<h3>Pranzo: 544 kcal<\/h3>\n<ul>\n<li>insalata di pollo alla griglia \u2013 307,5 g,<\/li>\n<li>quinoa \u2013 112,5 g,<\/li>\n<li>mais \u2013 60 g.<\/li>\n<\/ul>\n<h3>Cena: 1.064 kcal<\/h3>\n<ul>\n<li>pollo saltato in padella \u2013 600 g,<\/li>\n<li>insalata di spinaci \u2013 90,75 g,<\/li>\n<li>verdure miste \u2013 150g,<\/li>\n<li>cavolfiore crudo \u2013 75g.<\/li>\n<\/ul>\n<h2>GIORNO 3:<\/h2>\n<h3>Colazione: 665 kcal<\/h3>\n<ul>\n<li>frittata di albumi \u2013 150 g,<\/li>\n<li>prosciutto \u2013 70 g,<\/li>\n<li>bagel \u2013 1,<\/li>\n<li>kiwi \u2013 2.<\/li>\n<\/ul>\n<h3>Spuntino pre-allenamento: 449 kcal<\/h3>\n<ul>\n<li>banane \u2013 1,<\/li>\n<li>noci miste \u2013 60g.<\/li>\n<\/ul>\n<p>Spuntino post allenamento: 422 kcal<\/p>\n<ul>\n<li>cracker e hummus \u2013 6 cracker,<\/li>\n<li>arancione \u2013 2,<\/li>\n<li>uva \u2013 140 g.<\/li>\n<\/ul>\n<h3>Pranzo: 846 kcal<\/h3>\n<ul>\n<li>pollo saltato in padella \u2013 400 g,<\/li>\n<li>insalata di spinaci \u2013 121g,<\/li>\n<li>mais \u2013 80 g,<\/li>\n<li>carote crude \u2013 1.412 porzioni (120 g).<\/li>\n<\/ul>\n<h3>Cena: 580 kcal<\/h3>\n<ul>\n<li>salmone \u2013 125 g,<\/li>\n<li>lenticchie \u2013 200 g,<\/li>\n<li>broccoli al vapore \u2013 100 g,<\/li>\n<li>peperoni crudi \u2013 120 g.<\/li>\n<\/ul>\n<h2>GIORNO 4:<\/h2>\n<h3>Colazione: 719 kcal<\/h3>\n<ul>\n<li>uovo fritto \u2013 2 uova (100 g),<\/li>\n<li>prosciutto \u2013 70 g,<\/li>\n<li>toast con avocado \u2013 2 fette (200 g),<\/li>\n<li>uva \u2013 140 g.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3377\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites.jpg\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-608x340.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h3>Spuntino pre-allenamento: 449 kcal<\/h3>\n<ul>\n<li>pane tostato \u2013 43 g,<\/li>\n<li>kiwi \u2013 2,<\/li>\n<li>formaggio e cracker \u2013 6 cracker.<\/li>\n<\/ul>\n<p>Spuntino post allenamento: 296 kcal<\/p>\n<ul>\n<li>frullato proteico \u2013 250 ml,<\/li>\n<li>mela \u2013 1,<\/li>\n<li>arancione \u2013 2.<\/li>\n<\/ul>\n<h3>Pranzo: 652 kcal<\/h3>\n<ul>\n<li>bistecca di controfiletto di manzo \u2013 150 g,<\/li>\n<li>patate al forno \u2013 200 g,<\/li>\n<li>verdure miste \u2013 100g,<\/li>\n<li>peperoni crudi \u2013 120 g.<\/li>\n<\/ul>\n<h3>Cena: 758 kcal<\/h3>\n<ul>\n<li>insalata di pollo alla griglia \u2013 410 g,<\/li>\n<li>riso \u2013 1 porzione (158 g),<\/li>\n<li>piselli lessati \u2013 85 g,<\/li>\n<li>cavolfiore crudo \u2013 100 g.<\/li>\n<\/ul>\n<h2>GIORNO 5:<\/h2>\n<h3>Colazione: 535 kcal<\/h3>\n<ul>\n<li>albumi strapazzati \u2013 112,5 g,<\/li>\n<li>toast con avocado \u2013 2 fette (200 g),<\/li>\n<li>mela \u2013 1.<\/li>\n<\/ul>\n<h3>Spuntino pre-allenamento: 363 kcal<\/h3>\n<ul>\n<li>banane \u2013 1,<\/li>\n<li>noci miste \u2013 45 g.<\/li>\n<\/ul>\n<h3>Spuntino post allenamento: 287 kcal<\/h3>\n<ul>\n<li>frullato proteico \u2013 187,5 ml,<\/li>\n<li>kiwi \u2013 2,<\/li>\n<li>arancione \u2013 2.<\/li>\n<\/ul>\n<h3>Pranzo: 623 kcal<\/h3>\n<ul>\n<li>insalata di pollo alla griglia \u2013 307,5 g,<\/li>\n<li>panino al tonno \u2013 1 panino.<\/li>\n<\/ul>\n<h3>Cena: 1.091 kcal<\/h3>\n<ul>\n<li>pollo saltato in padella \u2013 600 g,<\/li>\n<li>insalata di spinaci \u2013 90,75 g,<\/li>\n<li>mais \u2013 120 g,<\/li>\n<li>carote crude \u2013 1.059 porzioni (90 g).<\/li>\n<\/ul>\n<h2>GIORNO 6:<\/h2>\n<h3>Colazione: 626 kcal<\/h3>\n<ul>\n<li>albumi strapazzati \u2013 150 g,<\/li>\n<li>pancetta di tacchino \u2013 3 fette,<\/li>\n<li>toast con avocado \u2013 2 fette (200 g),<\/li>\n<li>frutti di bosco \u2013 120 g.<\/li>\n<\/ul>\n<h3>Spuntino pre-allenamento: 413 kcal<\/h3>\n<ul>\n<li>cracker e hummus \u2013 6 cracker,<\/li>\n<li>banane \u2013 1,<\/li>\n<li>kiwi \u2013 2.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3379\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>Spuntino post allenamento: 296 kcal<\/h3>\n<ul>\n<li>frullato proteico \u2013 250 ml,<\/li>\n<li>mela \u2013 1,<\/li>\n<li>arancione \u2013 2.<\/li>\n<\/ul>\n<h3>Pranzo: 1.110 kcal<\/h3>\n<ul>\n<li>pollo saltato in padella \u2013 600 g,<\/li>\n<li>insalata di spinaci \u2013 121g,<\/li>\n<li>mais \u2013 80 g,<\/li>\n<li>carote crude \u2013 1.412 porzioni (120 g).<\/li>\n<\/ul>\n<h3>Cena: 513 kcal<\/h3>\n<ul>\n<li>salmone \u2013 125 g,<\/li>\n<li>lenticchie \u2013 150 g,<\/li>\n<li>broccoli al vapore \u2013 100 g,<\/li>\n<li>peperoni crudi \u2013 120 g.<\/li>\n<\/ul>\n<h2>GIORNO 7:<\/h2>\n<h3>Colazione: 665 kcal<\/h3>\n<ul>\n<li>frittata di albumi \u2013 150 g,<\/li>\n<li>prosciutto \u2013 70 g,<\/li>\n<li>bagel \u2013 1,<\/li>\n<li>kiwi \u2013 2.<\/li>\n<\/ul>\n<h3>Spuntino pre-allenamento: 363 kcal<\/h3>\n<ul>\n<li>banane \u2013 1,<\/li>\n<li>noci miste \u2013 45 g.<\/li>\n<\/ul>\n<h3>Spuntino post allenamento: 402 kcal<\/h3>\n<ul>\n<li>cracker e hummus \u2013 6 cracker,<\/li>\n<li>arancione \u2013 2,<\/li>\n<li>uva \u2013 105 g.<\/li>\n<\/ul>\n<h3>Pranzo: 677 kcal<\/h3>\n<ul>\n<li>petto di pollo \u2013 120 g,<\/li>\n<li>insalata dell&#039;orto \u2013 190 g,<\/li>\n<li>riso \u2013 1,5 porzione (237 g),<\/li>\n<li>peperoni crudi \u2013 90g.<\/li>\n<\/ul>\n<h3>Cena: 786 kcal<\/h3>\n<ul>\n<li>insalata di pollo alla griglia \u2013 410 g,<\/li>\n<li>panino al pollo \u2013 1 panino,<\/li>\n<li>carote crude \u2013 1.059 porzioni (90g),<\/li>\n<li>broccoli crudi \u2013 150g.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3378\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2><span style=\"font-weight: 400;\">Conclusione<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">I muscoli dei glutei sono importanti tanto quanto gli altri gruppi muscolari del corpo e allenarli non dovrebbe essere un&#039;opzione, ma una necessit\u00e0.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Allenare i glutei migliorer\u00e0 la forza del core, aumentando allo stesso tempo la flessibilit\u00e0 della parte inferiore del corpo, comprese l&#039;estensione e l&#039;adduzione dell&#039;anca, tra le altre cose.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dovresti anche adottare un piano alimentare adatto a te. Assicurati di mangiare pulito e di avere un equilibrio di macronutrienti che aumenter\u00e0 l&#039;apporto proteico fornendo al contempo il tuo fabbisogno energetico quotidiano derivato sia dai carboidrati che dai grassi sani.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Il tuo programma di allenamento per i glutei dovrebbe essere strutturato in base al tuo obiettivo di bodybuilding e puoi provare uno qualsiasi dei tre programmi forniti in questo post.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ma se hai bisogno di ulteriore assistenza nello sviluppo di un programma per i glutei e di un piano alimentare specifico per le tue esigenze di allenamento, puoi contattare un <\/span><a href=\"https:\/\/anabolic-coach.com\/it\/free-coaching\/\"><span style=\"font-weight: 400;\">Professionista IFBB<\/span><\/a><span style=\"font-weight: 400;\"> oggi per una consulenza e un coaching gratuiti.\u00a0\u00a0<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>La cosa che la maggior parte dei culturisti, uomini e donne, desidera pi\u00f9 di bicipiti scolpiti e addominali definiti \u00e8 un fondoschiena ben modellato e armonioso. Innanzitutto, un fondoschiena perfetto valorizza la composizione corporea generale, donando una figura equilibrata e attraente. Avere un bel fondoschiena aumenter\u00e0 anche la fiducia in se stessi in pubblico, poich\u00e9 [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/it\/programmi-di-allenamento-per-il-sedere-perfetto-con-tre-glutei\/\">Di pi\u00f9<\/a><\/p>","protected":false},"author":3,"featured_media":3370,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-3356","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Building the Perfect Booty with three Top-notch Glute Training Programs - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Sculpt your dream booty with these top-notch glute training programs. 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