Esercizi multiarticolari VS monoarticolari
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Esercizi multiarticolari
Gli esercizi multiarticolari (anche detti fondamentali) sono quegli esercizi che coinvolgono più articolazioni e di conseguenza più muscoli. Nel caso coinvolgano solo due articolazioni si chiamano biarticolari. Sono adatti a sviluppare forza, stimolano maggiormente gli ormoni anabolici e permettono una risposta lipolitica sul tessuto adiposo maggiore rispetto agli esercizi monoarticolari. In questa sezione ad esempio abbiamo gli squat, gli stacchi, la panca piana ecc..
Esercizi monoarticolari
Gli esercizi monoarticolari oppure di isolamento coinvolgono solo una articolazione e sono utilizzati per andare a colpire solo un muscolo. Sono meno dispendiosi rispetto agli esercizi multiarticolari e il loro vantaggio è quello di avere un range di movimento più ampio. In questa sezione ad esempio troviamo i curl con i manubri, i push down, kick back ecc..
I primi verranno eseguiti all’inizio della seduta (a meno di un pre stancaggio mirato), mentre i secondi andranno eseguiti alla fine per “sfinire” il muscolo.
Credo che i primi debbano far parte obbligatoriamente di ogni scheda, mentre i secondi possono essere trascurati. E’ obbligatorio fare panca, squat, stacchi, trazioni, così non è per i bicipiti in isolamento con curl manubri o curl al cavo ad esempio. Gli esercizi multiarticolari sono da preferire per una questione di maggior consumo energetico, per un maggior impulso nervoso, per un maggior carico e per un maggior stimolo ormonale.
Molte volte mi capita di vedere persone preferire esercizi monoarticolari, sapete perchè? Perchè non sono faticosi. E il corpo umano che è una macchina perfetta reagisce ad esercizi faticosi, non ad esercizi leggeri. Certamente anche gli esercizi monoarticolari sono utili, soprattutto quando si tratta di ipertrofia e di colpire determinati muscoli. Diamo delle priorità, prima esercizi multiarticolari, sempre! Poi possiamo colpire i singoli muscoli più piccoli.
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