Allargare le spalle
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Avere spalle voluminose e larghe è un obiettivo di molti ragazzi. Molte volte capita di riuscire ad avere buoni risultati su pettorali e dorsali ma si ha qualche difficoltà a mettere massa sulle spalle.
Abbiamo visto in questo articolo (fai clic qui) come lavorano e come sono formate le spalle. E’ un gruppo muscolare molto complesso e delicato che entra in gioco in quasi tutti gli esercizi. Questo può portare ad affaticamenti ed infortuni che non permettono un allenamento mirato dei deltoidi nella sua completezza.
Se l’obiettivo è quello di “allargare” direi di concentrarci maggiormente su deltoide intermedio e posteriore. Il deltoide anteriore sviluppato eccessivamente darà un aspetto più cifotico, curvo in avanti. Il nostro obiettivo deve essere quello di allargare la postura, per questo motivo rinforzare il deltoide posteriore risulta importante. Quindi petto in fuori, scapole ben chiuse a livello posturale e rinforzo dei deltoidi!
Military press e spinte in alto devono essere la base di ogni seduta. Poi alzate laterali con manubri, cavi ed esercizi secondari possono essere parte dell’allenamento. Quanti esercizi, serie e ripetizioni è soggettivo, dipende dal livello di ognuno di noi. Per alcune persone è sufficiente svolgere 3 esercizi, per altre è necessario eseguire più esercizi.
Come allenarsi per allargare le spalle
Dobbiamo capire perchè non riusciamo a crescere di spalle. Le alleniamo troppo poco? Le alleniamo male? O magari le alleniamo troppo? Ragioniamo su cosa stiamo facendo che non va e miglioriamo.
Il mio consiglio è quello di dare priorità al muscolo carente. Se voglio migliorare le spalle inizierò la mia seduta allenando le spalle.
Una volta a settimana non basta! Se voglio avere risultati importanti allenerò le spalle almeno 2 volte a settimana, dando sempre il giusto recupero ad esse.
Curare la tecnica dell’esercizio. L’esecuzione per la crescita muscolare deve essere lenta e controllata. Dovrò riuscire ad eseguire 8-10 ripetizioni controllando il movimento, farle veloce e male non servirà a nulla.
Non farsi prendere dall’aumentare i carichi. La crescita muscolare avviene utilizzando i carichi giusti, ma caricare molto peso e fare male l’esercizio aumenterà il rischio di infortunio e servirà a poco in termini di crescita muscolare.
Curare la postura. Fare allenamenti posturali può essere utile. Una postura corretta darà la giusta visibilità ai nostri muscoli. Un aspetto cifotico (gobbo) con spalle in avanti rovinerà il nostro aspetto estetico, togliendo quella sensazione di spalle larghe.
Allenare i trapezi. Un trapezio ben sviluppato darà un aspetto “più grosso” alle nostre spalle. Scrollate, scrollate orizzontali al cavo e scrollate orizzontali con manubrio sono importanti per allenare questi muscoli.
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An impressive share! I’ve just forwarded this onto a colleague who has been conducting a little homework on this. And he in fact bought me breakfast because I found it for him… lol. So let me reword this…. Thanks for the meal!! But yeah, thanks for spending some time to discuss this matter here on your blog.
I like this weblog it’s a master piece! Glad I discovered this on google.?
Good article and straight to the point. I don’t know if this is truly the best place to ask but do you people have any thoughts
on where to get some professional writers? Thx 🙂 Escape rooms hub