Gambe e glutei. Come avere un bel sedere
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Gambe
Ogni ragazza vorrebbe avere gambe toniche e glutei sodi! Partiamo dal presupposto che parlare di gambe è molto generale e per gamba si dovrebbe intendere la parte tibiale, noi in palestra con gambe intendiamo la coscia vista anteriormente, frontalmente, internamente ed esternamente e ovviamente i tanto attesi glutei.
Partiamo ad analizzare le cosce
-I muscoli della COSCIA ANTERIORE servono a flettere l’anca ed estendere il ginocchio. Ci viene subito da pensare al movimento che facciamo sulla leg extension, oppure al movimento di risalita nello squat.
-I muscoli della COSCIA POSTERIORE servono a estendere l’anca e flettere il ginocchio. Ci viene subito da pensare al movimento che facciamo sulla leg curl, oppure al movimento in discesa nello squat.
-I MUSCOLI INTERNI hanno il compito di addurre l’anca, ovvero chiudere come quando stringiamo una palla tra le gambe.
-I MUSCOLI ESTERNI hanno il compito di abdurre l’anca, ovvero allontanare, come quando spingiamo in fuori le ginocchia nello squat.
La COSCIA ANTERIORE è formata dal quadricipite il quale è formato a sua volta dal vasto mediale, retto del femore, vasto laterale e vasto intermedio, e dal sartorio (ha il compito di incrociare le gambe, il suo nome deriva dal fatto che i sarti di una volta tenevano la posizione con le gambe incrociate).
La COSCIA POSTERIORE è formata dal bicipite femorale, dal semitendinoso e dal semimembranoso. Dire “femorali” è di fatto scorretto, è preferibile dire “ischiocrurali”.
La parte INTERNA della COSCIA è formata dall’adduttore lungo, dal grande adduttore, dall’adduttore breve e dal gracile.
La parte ESTERNA della COSCIA è formata dal tensore della fascia lata e dal piriforme, con la partecipazione del medio gluteo e del piccolo gluteo.
Allenare le gambe è molto faticoso, un allenamento fatto bene permette un ottimo anabolismo anche nella parte superiore del corpo. Gli esercizi multiarticolari sono ottimi, permettono di allenare tutti i muscoli degli arti inferiori. Gli esercizi di isolamento possono essere messi alla fine della seduta o se vogliamo isolare un muscolo per uno scopo preciso, ad esempio se si necessita di un recupero muscolare mirato.
I glutei
Gruppo muscolare formato da tre muscoli: piccolo e medio gluteo che hanno il compito di abdurre il femore ed estendere il bacino e grande gluteo (il 70% del gluteo) che ha il compito di estendere il femore.
Ne abbiamo già parlato in questo articolo di come il gluteo sia forte e necessita di carichi elevati, vi invito a rileggerlo: Gli slanci servono?
La postura gioca un ruolo fondamentale, avere un bacino eccessivamente retroverso non permetterà uno sviluppo del gluteo, ecco infatti che quando facciamo esercizi di gambe è bene fare una ANTIVERSIONE del bacino e accentuare la lordosi. Avete notato come alcune ragazze per apparire inarcano la schiena? Ecco, quel movimento mette in luce i glutei e in fase di allenamento permette un miglior carico.
Questi gruppi muscolari in palestra verranno chiamati in modo generico “gambe”.
Analizziamo i migliori esercizi multiarticolari
–Alzate olimpiche (snatch, clean, clean and jerk)
–Affondi, affondi indietro e laterali
–Russian swing e american swing
Come avere un bel sedere
Avere un bel sedere piacerebbe a tutte le donne. In questo articolo vi svelo un piccolo segreto per migliorare i vostri glutei. Ovviamente l’esercizio fisico è la base ma non è questo il punto principale a cui voglio arrivare. Dell’allenamento con sovraccarichi e dell’importanza di dare il giusto carico ai glutei ne abbiamo già parlato in molti articoli. Il trucchetto che sto per svelarvi non è nulla di magico, ovvio, le magie nel fitness non esistono. È sempre collegato all’allenamento. 
Il bacino gioca un ruolo fondamentale
Questo trucchetto di cui voglio parlarvi è usato da molti personal trainer (scarsi), nei famosi “prima e dopo nel breve periodo”. Quelle foto in cui vediamo la ragazza che al primo giorno di allenamento si presenta senza glutei e magicamente dopo un mese si presenta con due bei cocomeri. Cos’è successo in un mese? Sempre se stiamo parlando della stessa ragazza, nulla, perchè in un mese ci fai ben poco, quindi dov’è il trucco?
Per ovvi motivi non posso prendere una foto esempio di questi pseudo personal trainer, e per fortuna non tutti sono così. Cercate di immaginare o se vi capita una foto simile osservate. Semplicemente nella prima immagine la ragazza è ferma in posizione con il bacino retroverso, nella seconda foto con il bacino in antiversione. Significa semplicemente che nella prima foto porta il sedere in avanti, portando il pube verso l’ombelico e questo porta ad annullare le curve. Nella seconda foto invece portando il sedere in fuori, le curve vengono accentuate.
Avete notato che quando una ragazza porta i tacchi sembra più bella fisicamente? Il gluteo sembra più tonico. Ragazze, provate a mettere i tacchi, quindi a stare in punta di piedi e portare il sedere in avanti, in retroversione. Riuscite? E’ difficilissimo, sembrereste dei dinosauri o comunque sareste sbilanciate in avanti. Con i tacchi o comunque quando siamo in punta dei piedi (così possono provare anche i maschietti) viene automatico assumere una postura con bacino in antiversione. Ecco che la postura del bacino ricopre un ruolo importante per avere un bel sedere.
Attivare i glutei
L’antiversione del bacino è importante per attivare il gluteo in fase di allenamento. Il trucchetto per avere un bel sedere è quello di allenare le gambe e i glutei accentuando questa postura in modo non esagerato, in modo da attivare bene i glutei. Sempre fondamentale allenarsi con esercizi multiarticolari, Squat, stacchi, affondi ecc.. Ad esempio nello squat è importante portare il bacino in antiversione, altrimenti il carico sarà sulle cosce maggiormente.
Quando parlo di squat e accentuare l’antiversione del bacino mi rivolgo a soggetti sani, con una colonna intatta e senza alcun problema. In caso di ernie o protusioni, come spesso capita in L5, è rischioso, soprattutto nei principianti che non riescono a gestire il carico addominale e vertebrale. Nei casi più delicati sarà premura del Personal trainer proporre esercizi senza carico sulle spalle. Il discorso è comunque lo stesso, posso proporre esercizi come affondi o step sul cubo, facendo attenzione ad attivare il gluteo correggendo la postura del bacino, tenendo sempre conto del soggetto.Se avete 5 minuti da perdere potete guardare il video riguardante il plank su YouTube, dove parlo anche di antiversione e retroversione del bacino. (Video)
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