{"id":8617,"date":"2026-09-26T18:59:31","date_gmt":"2026-09-26T16:59:31","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8617"},"modified":"2026-10-17T21:39:17","modified_gmt":"2026-10-17T19:39:17","slug":"affondi-con-manubri","status":"publish","type":"uebung","link":"https:\/\/training.fit\/it\/esercizio\/affondi-con-manubri\/","title":{"rendered":"Affondi con manubri"},"content":{"rendered":"<p>Gli affondi con manubri sono una variante dei classici <a href=\"https:\/\/training.fit\/it\/?post_type=uebung&#038;p=8605\">affondi a corpo libero<\/a>. Sono un\u2019ottima alternativa o un buon complemento agli <a href=\"https:\/\/training.fit\/it\/?post_type=uebung&#038;p=8578\">step-up<\/a>. Puoi eseguire anche gli <a href=\"https:\/\/training.fit\/it\/?post_type=uebung&#038;p=8624\">affondi con bilanciere<\/a>. Come nelle altre due varianti, il movimento consiste nel fare un passo ampio e controllato in avanti.<\/p>\n<p>Questo esercizio \u00e8 perfetto per allenarti a casa, perch\u00e9 ti servono soltanto i manubri e un po\u2019 di spazio libero per fare i passi. \u00c8 adatto anche ai principianti, perch\u00e9 permette di percepire bene il lavoro muscolare e aiuta a migliorare l\u2019equilibrio.<\/p>\n<p>Come negli affondi classici senza manubri, il lavoro si concentra soprattutto sulla parte anteriore della coscia, cio\u00e8 il quadricipite, e sui glutei.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Esecuzione_corretta\">Esecuzione corretta<\/span><\/h2>\n<p>Per eseguire correttamente l\u2019esercizio serve un po\u2019 di spazio. Un passo pi\u00f9 ampio coinvolge maggiormente i glutei, mentre uno pi\u00f9 corto concentra il lavoro sulla coscia. Cerca, per quanto possibile, di distribuire il carico in modo equilibrato tra le due zone muscolari. Se esegui questo esercizio pi\u00f9 volte alla settimana, prova a variare la lunghezza del passo da un giorno all\u2019altro, cos\u00ec da stimolare diversamente le varie porzioni muscolari.<\/p>\n<p>Di seguito descriviamo gli affondi con manubri eseguiti con un movimento continuo. In alternativa, puoi eseguirli in posizione statica, come <a href=\"https:\/\/training.fit\/it\/?post_type=uebung&#038;p=8605\">descritto qui<\/a>.<\/p>\n<p>Il video mostra anche gli affondi &#8220;camminati&#8221;, in cui ti sposti nella stanza mentre esegui l\u2019esercizio. Puoi eseguire questa variante ripetendo il movimento con una sola gamba oppure alternando le gambe come quando cammini, come mostra il video. Per questa esecuzione serve pi\u00f9 spazio davanti a te.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Video_dimostrativo\">Video dimostrativo<\/span><\/h3>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FqQyCK_rxzN0%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/qQyCK_rxzN0\" \/><meta itemprop=\"duration\" content=\"PT7M36S\" \/><meta itemprop=\"uploadDate\" content=\"2018-10-30T17:14:39Z\" \/><meta itemprop=\"name\" content=\"How to Do Dumbbell Lunges Properly for Men - The Beginner&#039;s Guide\" \/><meta itemprop=\"description\" content=\"Discover this great exercise along with these top fitness resources: Get our Fit Father Old School Muscle Building Program here \u2192 https:\/\/www.fitfatherproject.com\/youtube-osm-program Get our Fit Father 30-Day Fat Loss Program here \u2192 https:\/\/www.fitfatherproject.com\/youtube-ff30x-program Subscribe to our channel here \u2192 https:\/\/goo.gl\/wxghQ5 Our free resources: 5 Best Muscle Building Exercises \u2192 https:\/\/www.fitfatherproject.com\/youtube-5-muscle-builder-optin 1-Day Weight Loss Meal Plan \u2192 https:\/\/www.fitfatherproject.com\/youtube-1-dmp-optin 24-Min Fat Burning Workout \u2192 https:\/\/www.fitfatherproject.com\/youtube-24-min-optin The dumbbell lunge has to be one of my favorite leg exercises for a few different reasons. Although it may not be as glamorous as a massive deadlift or heavy leg press, the dumbbell lunge offers an incredible amount of variety in terms of both level of difficulty and utility. That&#039;s why I put together this in-depth guide on how to do dumbbell lunges for beginners because it&#039;s a great place to start for anyone who is getting back into exercise. As you&#039;ll discover, there are two variations of the dumbbell lunge, along with a variety of ways we can use them in our routine, to both lose weight and build muscle. And as a beginner, once you nail the form points and the overall understanding of this exercise, you can carry this with you along your entire fitness journey. So in this video, you&#039;ll learn the proper form, different recommendations for sets and reps and will walk away with a great leg exercise for whatever your focus is. Let&#039;s dive in. One of the best parts about the dumbbell lunge, especially for beginners, is that it requires almost no equipment. Just a pair of dumbbells. And for some of us, starting out without dumbbells is enough to feel that burn, and that&#039;s totally fine. That being said, I do recommend getting a pair of dumbbells anyway so when you do progress you can keep right on going. The Step Back Variation of the Dumbbell Lunge (1:11) Now, one of the biggest keys with both variations is to maintain a strong posture and shoulder-width stance. Good posture will keep your back and core strong, and the shoulder width stance will keep you balanced. With that in place, we can look at the actual motion. What you&#039;ll discover in this demonstration of the step back lunge: - The proper distance you should step out - What to watch for in your front leg - What you can do to help balance - The main muscles worked in this motion The Walking Variation of the Dumbbell Lunge for Beginners (3:16) As the name suggests, instead of a step back after each rep, we&#039;re going to continue forward. This variation primarily targets our glutes and hamstrings, as opposed to our quads. A key point here, as with the step back, is to make sure you don&#039;t dip too far down in your lunge and release tension. The Dumbbell Lunge Routine for Beginners (4:38) To start you out we&#039;re going to look at the two main routines you can pick between for weight loss or muscle building. The biggest difference is in terms of the sets and reps between the two. The Best Weight Loss Workout for Beginners (5:40) While dumbbell lunges are great, if you&#039;re goal right now is weight loss there&#039;s a much more effective, time-efficient routine called metabolic circuit training. Summary of Dumbbell Lunges for Beginners (6:24) Overall, dumbbell lunges are an amazing leg exercise that can be used for both weight loss and muscle building. As with any exercise, there are some key form points we need to focus on to get the best results. And having the right routine in terms of sets and reps is also essential. Hopefully, this video helped clear those details up for any beginners, and if you&#039;d like more support download our free resources and subscribe to our channel here for more videos. If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at \u2192 https:\/\/www.fitfatherproject.com\/youtube-osm-program If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at \u2192 https:\/\/www.fitfatherproject.com\/youtube-ff30x-program Your friends here at the FFP, -Dr. Balduzzi + The Men&#039;s Health Experts @ The Fit Father Project **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.\"><div class=\"lyte-wrapper\" title=\"How to Do Dumbbell Lunges Properly for Men - The Beginner&amp;#039;s Guide\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_qQyCK_rxzN0\"><div id=\"lyte_qQyCK_rxzN0\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FqQyCK_rxzN0%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to Do Dumbbell Lunges Properly for Men - The Beginner&#039;s Guide<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/qQyCK_rxzN0\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FqQyCK_rxzN0%2F0.jpg\" alt=\"How to Do Dumbbell Lunges Properly for Men - The Beginner&amp;#039;s Guide\" width=\"853\" height=\"460\" \/><br \/>Guarda questo video su YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Istruzioni_passo_dopo_passo\">Istruzioni passo dopo passo<\/span><\/h3>\n<p class=\"num\">Mettiti in piedi con il busto eretto e i piedi all\u2019incirca alla larghezza delle anche, tenendo i manubri in mano ai lati del corpo.<\/p>\n<p class=\"num\">Fai un passo ampio in avanti con la gamba che vuoi allenare per prima.<\/p>\n<p class=\"num\">Dopo il passo, abbassa il busto verticalmente. La gamba anteriore, quella che lavora, sostiene il peso, mentre l\u2019altra stabilizza il corpo. Mantieni il piede anteriore ben saldo a terra e appoggia quello posteriore sulla punta, con il tallone sollevato.<\/p>\n<p class=\"num\">Durante la discesa, controlla che il ginocchio anteriore non superi di molto la punta del piede. Se succede, il passo \u00e8 troppo corto oppure il busto \u00e8 troppo inclinato in avanti. L\u2019angolo tra coscia e gamba dell\u2019arto che lavora dovrebbe essere di circa 90 gradi.<\/p>\n<p class=\"num\">Durante la discesa, il ginocchio della gamba che stabilizza il corpo dovrebbe al massimo sfiorare il pavimento. Non allentare la tensione nella gamba che lavora inginocchiandoti sull\u2019altra.<\/p>\n<p class=\"num\">Alla fine della discesa, spingi il busto verso l\u2019alto con la gamba che lavora.<\/p>\n<p class=\"num\">Puoi eseguire subito la seconda ripetizione con l\u2019altra gamba, oppure completare prima tutte le ripetizioni con una gamba e poi passare all\u2019altra.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Errori_comuni\">Errori comuni<\/span><\/h2>\n<p>Se il passo \u00e8 troppo corto o il busto \u00e8 troppo inclinato in avanti, il ginocchio della gamba che lavora supera la punta del piede. Evita che il ginocchio superi di molto la punta del piede, perch\u00e9 cos\u00ec sposti pi\u00f9 carico sul ginocchio.<\/p>\n<p>Se il passo \u00e8 troppo ampio, la stabilit\u00e0 ne risente e potresti oscillare eccessivamente. \u00c8 quindi importante trovare la misura giusta per te, provando diverse posizioni che ti permettano di essere il pi\u00f9 stabile possibile senza accorciare troppo il passo.<\/p>\n<p>Come gi\u00e0 accennato, il ginocchio posteriore non dovrebbe appoggiarsi al pavimento, ma al massimo sfiorarlo leggermente. Oltre a essere potenzialmente doloroso, appoggiare il ginocchio a terra riduce l\u2019effetto dell\u2019allenamento, perch\u00e9 scarichi parte del peso dalla gamba che lavora.<\/p>\n","protected":false},"featured_media":8622,"parent":0,"template":"","meta":[],"muskelgruppe":[1682,1679],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":true,"other-names":"Affondi in avanti con manubri","target-muscles":10402,"equipment":5126,"muscles":[5400,5430],"supporting-muscles":null,"training-type":null,"training-plans":[28751,28787,28793,28727],"alternative_exercises":[8605,8624,7651,8578,9856,6993,8619,8596,9529]},"yoast_head":"<title>Affondi con manubri - Istruzioni, info &amp; alternative &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Affondi con manubri: scopri le differenze tra affondi sul posto e in camminata. 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