Addominali e core. Come avere la tartaruga
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Per addominali si intende la muscolatura addominale, che ha il compito di struttura e supporto del tronco, oltre a movimenti di flessione e inclinazione del tronco. Una riduzione al minimo del grasso addominale darà l’effetto scolpito desiderato, un addome forte e muscoloso ricoperto di grasso non si vedrà a livello estetico. Capiamo dunque che il fattore estetico non è dato tanto da quanto muscolo abbiamo, ma da quanto poco grasso abbiamo!
Abbiamo già parlato di dimagrimento localizzato e visto che non esiste, molti studi provano periodicamente a dimostrare che un minimo di dimagrimento localizzato ci sia ma questi studi non vengono mai riconosciuti dalla scienza e lasciano il tempo che trovano. La muscolatura addominale non ha grandi capacità ipertrofiche, può svilupparsi di pochi millimetri, rimane però importante allenare questo gruppo muscolare per motivi posturali e di benessere, un addome forte previene dolori alla schiena e migliora le perfomance atletiche. Insomma, è importante avere un addome forte e per avere una bella tartaruga addominale visibile dobbiamo ridurre al minimo il grasso.
Anatomia
L’addome è formato dal RETTO DELL’ADDOME che è il muscolo più in superficie e ha il compito di flettere l’addome, il TRASVERSO DELL’ADDOME è il più profondo, l’OBLIQUO ESTERNO retroverte il bacino, ruota, flette e inclina lateralmente il tronco, l’OBLIQUO INTERNO che è situato più in profondità.
Un addome troppo forte può portare ad una lordosi lombare rettilineizzata, così come un addome troppo debole può portare una iper lordosi lombare.
Addominali alti e bassi?
Il retto dell’addome è un muscolo unico, possiamo dire quindi che non esistono gli addominali alti e bassi! Abbiamo degli esercizi che portano maggiore tensione nella zona pubica ma questo non inciderà esteticamente e non avrà un effetto isolato. Questa sensazione di allenare la parte bassa dell’addome che abbiamo in esercizi come leg raise o crunch inversi, è dovuta all’ILEOPSOAS che viene stimolato con questi esercizi.
Che cos’è l’ILEOPSOAS?
E’ un muscolo formato dal GRANDE PSOAS che ha il compito di FLETTERE l’anca, ruotare internamente ed esternamente l’anca, e dall’ILIACO che ha il compito di antivergere il bacino e flettere l’anca. L’ileopsoas ha il compito di stabilizzare anche il bacino. Una rigidità dell’anca può portare a mal di schiena, molte volte dovuto proprio a questo muscolo, allungare l’ileopsoas può essere una soluzione.
Perché allenarsi in isometria
Ultimamente vengono preferiti gli esercizi statici agli esercizi dinamici. Questo avviene perché in movimenti come la corsa il tronco ha un compito importante, quello di stabilizzare, in tensione continua e senza pause. Pensiamo alla corsa, l’addome rimane in tensione durante tutta l’attività motoria, non abbiamo dei movimenti dinamici, ecco perché gli sportivi soprattutto preferiscono allenare l’addome in modo statico. Allenare il tronco in isometria è molto producente e più efficace rispetto ai classici crunch, avremo un rinforzo di tutto il tronco. Vediamo i due esercizi principali:
Tutti gli altri esercizi isometrici di core stability dovranno partire dalle regole di questi esercizi base.
Per fini estetici si eseguono esercizi dinamici, bisogna aumentare la difficoltà e per questo i semplici crunch non saranno più sufficienti in atleti avanzati. Anche l’addome necessita di sovraccarichi, si possono utilizzare dei dischi o dei manubri per sovraccaricare i muscoli addominali. Gli esercizi partono dalle regole base del crunch, per poi divenire sempre più complessi e impegnativi.
Gli altri esercizi dovranno partire dalle regole di questo esercizio.
Gli addominali bassi esistono?
Gli addominali bassi non esistono, fine.
Scherzo, vediamo che cosa significa che gli addominali bassi non esistono. Per addominali bassi si intende la parte inferiore dell’addome, quella parte sotto l’ombelico. Solitamente è la parte dove si accumula più ciccia e molti sono alla ricerca di qualche esercizio che faccia andare via quel grasso fastidioso. E’ sbagliato però parlare di alti o bassi perchè il retto dell’addome è un muscolo unico. Ci sono degli esercizi che stimolano maggiormente la parte bassa ma non si può isolare, lavorerà tutto il retto dell’addome.
E’ comunque poco utile cercare di allenare maggiormente la parte bassa dell’addome, il primo motivo l’abbiamo appena visto, è impossibile isolare una parte di un muscolo unico, il secondo motivo è che non sarà un maggior esercizio muscolare a mostrare un risultato estetico migliore. Questo concetto è difficile da far capire, io ci provo lo stesso con il mio solito esempio. Se ho del grasso, mettere muscolo sotto non farà andare via il grasso, anzi sembrerò ancora più grasso con un muscolo sviluppato. Ipotizziamo un cuscino (grasso) con dei mattoni all’interno (muscolo). Se aumento i mattoni il cuscino resta, non scompare!
Il dimagrimento localizzato non esiste e lo abbiamo visto numerose volte. Il concetto dell’allenamento degli addominali bassi è lo stesso che vale per ottenere la pancia piatta.
Come allenare gli addominali bassi
Tutto questo non significa che non bisogna allenare gli addominali. Anzi, allenare gli addominali è importante soprattutto per la postura e per rinforzare il tronco, ed evitare magari problemi alla schiena e dolori vari. A livello estetico conta molto anche la postura, soprattutto del bacino e della colonna vertebrale.
Ci sono esercizi che danno maggiore enfasi sulla parte bassa dell’addome ma escludere le altre zone o ragionare per zona è impossibile. Lavorerà tutto il retto dell’addome! Possiamo scegliere esercizi come il plank per dare maggiore enfasi sulla parte bassa, oppure tutti quegli addominali svolti con il movimento delle gambe, come i vari leg raise o i crunch inversi.
Se sentiamo dolore alla zona lombare mentre alleniamo “gli addominali bassi” significa che stiamo sforzando maggiormente lo psoas. Lo psoas è strettamente collegato alle vertebre ed è importante non sovraccaricarlo e non infiammarlo. Il mio consiglio è quello di allenare gli addominali 2 volte a settimana in modo non esagerato, 3-4 esercizi pesanti sono sufficienti, quindi non la solita seduta di crunch e crunch obliqui.
Per far sì che esca la tartaruga quello che conta è l’alimentazione! L’attività cardiovascolare aiuta molto, in quanto si abitua il corpo ad ossidare grassi. In definitiva, per far sì che si veda l’addome scolpito bisogna scendere di grasso nettamente, allenare gli addominali bene e avere molta pazienza. Allenarsi due volte a settimana in palestra e mangiare benino non è sufficiente. Bisogna sfiorare la perfezione!
Fare addominali per avere la tartaruga
Fare addominali per eliminare la pancia. Quanti pensano che serva? Il dimagrimento localizzato è un argomento molto dibattuto. Ci sono diversi studi che provano a dimostrare che esiste ma al momento ancora non è dimostrato. Fare tanti addominali non farà avere la tartaruga. Così come fare tanta cyclette non toglierà il grasso delle gambe. Il dimagrimento localizzato non esiste!
Ci sono numerosi studi che hanno provato a dimostrare che isolando un muscolo esso poteva “bruciare” il grasso di sua competenza ma questi studi hanno dato tutti esito negativo. La scienza ha quindi affermato che non è possibile perdere grasso solo in un punto, il dimagrimento localizzato rimane un sogno. 
Non puoi scegliere di definire solo una zona corporea. Esiste un dimagrimento generale quindi se voglio perdere il grasso addominale potrò, certo, ma solo perdendo grasso e peso in generale. Esiste certamente un aumento della massa magra localizzato. Se faccio sempre bicipiti avrò il muscolo bicipite brachiale molto sviluppato, quello sì, ma questo aumento di massa magra non porterà ad un consumo del grasso in quella zona.
Fare quindi 3000 addominali al giorno non mi farà venire la tartaruga. Anzi con il grasso sopra si vedrà ancora di più la pancia (il retto dell’addome ha poca qualità ipertrofica comunque, solo pochi millimetri). L’unica cosa da fare per buttare giù la pancia sarà dimagrire, mangiare meno kcal del solito, magari attuando un taglio calorico leggero di circa 300 kcal e iniziare un programma completo che comprenda tutti i gruppi muscolari, lavori aerobici e anaerobici.Purtroppo non ci sono magie o trucchetti magici. Se voglio perdere grasso dovrò seguire una buona dieta, tagliare le kcal, e aumentare l’attività fisica. Solo così (e non è per niente facile) riusciremo a ridurre al minimo il grasso corporeo. In sintesi: Alimentazione e deficit calorico per perdere peso, allenamento per creare la muscolatura e consumare kcal. Ah, non vorrei neanche sprecare due parole per elettrostimolatori e robe simili che purtroppo vediamo in tv, non meritano neanche un cenno (ma l’ho appena fatto).
Come avere un addome piatto
Tutte le ragazze vorrebbero un addome piatto, e tutti i ragazzi vorrebbero un addome piatto e in aggiunta muscoloso. L’addome piatto è dunque un traguardo molto ambito ma è difficile da ottenere. Mi capita molte volte di sentire qualche cliente soddisfatto per i risultati generali ma questa “pancetta” che non riesce ad andare via è molto fastidiosa. Cosa possiamo fare per togliere l’ultimo strato di pancetta e arrivare finalmente all’obiettivo della pancia piatta? La dieta è la carta magica. Senza deficit calorico il grasso addominale non andrà via. Il muscolo sotto si vedrà poi di conseguenza. Fare molti addominali non serve, lo abbiamo visto prima!
Un altro aspetto da non sottovalutare è quello posturale. I muscoli “richiamano” le articolazioni. Mi spiego meglio, un pettorale forte tenderà a portare avanti le spalle, una schiena forte porterà indietro le spalle, un quadrato dei lombi forte porterà una rigidità e un rilassamento addominale. E un addome troppo forte tenderà a “chiudere” la postura del soggetto risaltando ancora di più la sporgenza degli addominali. Ecco perchè è sciocco concentrarsi solo su un gruppo muscolare. Si rischia di rovinare il lavoro svolto e l’armonia generale muscolo-scheletrica.
L’altro punto a cui tengo è sulla difficoltà degli esercizi scelti e sulla loro esecuzione. Fare sempre gli stessi esercizi, eseguiti per giunta male non darà gli stimoli giusti al muscolo.Come bisogna allenarsi per avere l’addome piatto?
Bisogna quindi allenare tutto il corpo, senza cercare di soffermarsi solo sugli addominali. Bisogna allenare certamente gli addominali, così come tutto il corpo, con esercizi efficaci. Io consiglio esercizi di Core stability ed esercizi dinamici un po’ più complessi, per dare uno stimolo giusto ai muscoli. Dobbiamo quindi allenare gli obliqui, il retto dell’addome, i lombari, insomma tutto il core, non solo il retto dell’addome con dei semplici crunch.
L’esecuzione degli esercizi è fondamentale, si devono eseguire lentamente e controllando il movimento. Quei 100 crunch fatti velocemente servono davvero a poco. Come tutti i muscoli, anche gli addominali hanno bisogno di stimoli e se serve di progressione. Se passo la vita a fare 3×30 di crunch non migliorerò molto. Devo migliorare, sempre, e se necessario utilizzare sovraccarichi.
In sintesi: lavorare bene in modo generale, allenare in modo completo gli addominali e curare l’alimentazione. Se c’è ancora un piccolo strato di grasso bisogna toglierlo con la dieta e con il deficit calorico.178 commenti
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