Bicipiti
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Il bicipite è sinonimo di armonia e forza. Tutti gli uomini vorrebbero un braccio forte e gonfio, vediamo come si allena questo muscolo.
Vediamo velocemente come è formato il bicipite così come lo intendiamo noi. In verità abbiamo il BICIPITE in superficie che ha funzione di flettere il gomito, flettere la spalla e supinare l’avambraccio, il MUSCOLO BRACHIALE in profondità che ha funzione di flettere il gomito indipendentemente dalla posizione dell’avambraccio (è monoarticolare), il CORACOBRACHIALE che è il più piccolo dei muscoli e contribuisce alla supinazione e flessione del gomito, E IL BRACORADIALE situato sull’avambraccio che influisce maggiormente negli esercizi a presa neutra e prona.
Ci sono 3 tipi di esercizi per allenare i bicipiti
–Bicipiti con spalla in posizione naturale. Braccia lungo i fianchi: esercizi come il classico curl o curl con bilanciere, in piedi o seduti. L’attivazione sarà maggiore a carico del bicipite.
–Bicipiti con spalla flessa. Braccia con flessione in avanti della spalla a circa 90°: esercizi come il curl spider e curl scott, il braccio sarà dunque sollevato e avremo una attivazione maggiore del muscolo brachiale.
–Bicipiti con spalla estesa. Braccia in estensione indietro: esercizio con partenza in allungamento del bicipite. Come ad esempio il curl su panca 45°, l’attivazione del bicipite sarà buona ma data la posizione di allungamento il carico sarà minore.
I bicipiti intervengono in moltissimi esercizi multiarticolari, come nelle trazioni, nelle dip, nella lat machine. Pensiamo ad esempio alle trazioni, abbiamo una flessione della spalla e una flessione del gomito con un lavoro di distensione e tirata, e questo porta bicipiti e tricipiti ad un lavoro importante oltre che ovviamente a dorsali in primis, spalle addominali e pettorali. Conosco molti ragazzi con fisici invidiabili che nei loro allenamenti non includono esercizi di isolamento per bicipiti e tricipiti. Questo per farvi capire che non è necessario fare molti esercizi di isolamento per i bicipiti, e stesso discorso vale per i tricipiti.
Ovviamente nel caso in cui l’obiettivo sia l’ipertrofia andremo a lavorare ogni singolo muscolo, quindi gli esercizi di isolamento avranno un ruolo importante nella programmazione, lasciando sempre spazio prima agli esercizi multiarticolari, a meno di una scelta di pre stancaggio.
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