Gli affondi
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Gli affondi sono un esercizio multiarticolare indicato per l’allenamento di gambe e glutei. Si possono eseguire in avanti, all’indietro, camminando o lateralmente. Attiva molto bene il gluteo a patto che il movimento sia completo. L’affondo camminando attiva meglio il gluteo rispetto alle altre varianti ma grava maggiormente sulle articolazioni, l’affondo laterale porta un carico maggiore sugli adduttori, l’affondo da fermo ha il vantaggio di essere più facile da imparare quindi adatto ai neofiti.
Le regole da seguire per tutte le esecuzioni sopra citate sono le seguenti
-Partire da posizione eretta.
-Fare un passo ampio, toccare prima con il tallone, poi con tutta la pianta del piede a terra. Un passo troppo corto rende difficile l’esecuzione e il carico sarà maggiore per i quadricipiti.
-Il carico deve essere sulla gamba che va a fare il passo (che sia in avanti, indietro o laterale).
-Mantenere la tibia perpendicolare al terreno con il ginocchio che non supera la punta del piede.
-Il busto deve essere eretto, non bisogna flettersi in avanti.
-Antiversione del bacino e curva lombare accentuata porterà un carico maggiore sui glutei.
-Come per gli squat non chiudere il ginocchio verso l’interno.
Gli affondi possono svolgersi a corpo libero, con i manubri, con kettlebell o con bilanciere. L’importante è sempre mantenere una postura corretta con spalle indietro, petto in fuori e scapole addotte. In caso di contratture cervicali prediligere la versione con i manubri lungo i fianchi, in caso di stiramenti cervicali prediligere il bilanciere sui trapezi che porta quest’ultimo in accorciamento.
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