Le alzate laterali
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Le alzate laterali rappresentano l’esercizio principale per l’allenamento dei deltoidi. Il deltoide intermedio e il deltoide anteriore verranno stimolati con questo esercizio. Possiamo eseguirlo con manubri, kettlebell o cavi. Vediamo come si esegue questo esercizio con i manubri:
-Partenza in piedi con il busto dritto, in posizione naturale.
-Partiamo con i manubri lungo i fianchi, braccio leggermente flesso (non teso per non caricare sul gomito) durante tutta l’esecuzione.
-Portiamo i manubri all’altezza delle spalle lavorando sul piano frontale formando un angolo di 90° con il braccio dunque. Andare più in alto porta un lavoro maggiore del trapezio.
-L’omero deve essere in posizione neutrale.
-Quando scendiamo non appoggiamo i manubri alle gambe ma blocchiamo un attimo prima per lasciare della tensione.
-Anche in questo esercizio come per le spinte in alto non bisogna andare indietro con i gomiti eccessivamente, l’omero non deve essere lungo i fianchi ma leggermente in avanti per evitare di sollecitare l’articolazione.
Le alzate laterali si possono eseguire in diversi modi. La presa può essere classica (prona, con i palmi delle mani che guardano in basso) o con rotazione esterna (come se avessi delle bottiglie d’acqua con i manubri verticali), mi sento di escludere la presa prona per un rischio articolare elevato. La presa classica prona farà lavorare maggiormente il deltoide intermedio, la presa con rotazione esterna farà lavorare maggiormente il deltoide anteriore.
Alcuni eseguono questo esercizio portando i manubri davanti alla pancia, questa esecuzione non porta nessun beneficio a livello muscolare e fa perdere tensione al deltoide.
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