Gli slanci servono?
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Quando si parla di esercizi per allenare i glutei, a tutti viene in mente questo esercizio. Non è neanche colpa del credo comune questa volta, perché i primi impreparati sono i coach. Vedo molti miei colleghi che mettono sedute improntate sugli slanci. Al chè qualcuno di voi starà pensando: “ma non è che forse hanno ragione loro e tu ti sbagli?”. Per fortuna la scienza è corsa in mio soccorso e numerosi studi dimostrano il fallimento di questi esercizi e sottolineano gli errori dei coach. Vi spiego perché questo esercizio è inutile per sviluppare la muscolatura del gluteo.
Il gluteo è il muscolo più forte del corpo
Il gluteo è un gruppo muscolare formato da grande gluteo, medio e piccolo gluteo. Hanno funzione di stabilizzazione della colonna per il mantenimento della posizione eretta (e per questo entra in gioco in quegli esercizi propriocettivi con tavolette e bosu, dove c’è instabilità), e sono responsabili del movimento di estensione della coscia rispetto al bacino e della sua rotazione verso l’esterno.
Dicendo che è il muscolo più forte (semplifichiamo e lo chiamiamo muscolo anche se come abbiamo visto è un gruppo muscolare) capiamo che ha bisogno di un carico importante per svilupparsi. Qualcuno di voi pensa che si possa sviluppare il bicipite senza carico? Oppure il pettorale facendo panca senza carico? Credo di no. E allora come possiamo pensare che un muscolo molto più forte di quelli appena citati, possa svilupparsi e corpo libero oppure con un elastico.
La sensazione di bruciore che sentiamo quando eseguiamo gli slanci all’indietro è semplicemente tendinea. Meccanicamente stiamo compiendo un movimento corretto, il tendine e anche i muscoli dunque lavorano, ma il carico è talmente leggero (nullo) che non permetterà alcuno sviluppo della massa magra. La stessa sensazione di bruciore avviene flettendo l’avambraccio sul braccio, come se stessi facendo curl, per 20 volte molto lentamente contraendo il bicipite, dopo 12-13 ripetizioni sentiremo il bicipite che “lavora”.
Ma purtroppo non basterà sicuramente per sviluppare la muscolatura, magari fosse così semplice, e chi li userebbe più i pesi! Un elastico non cambierà il discorso, è anche lui troppo leggero per un muscolo così forte.
Slanci e corsa, è lo stesso movimento!
Analizziamo il movimento, ho una distensione della gamba, è la stessa cosa che avviene nello squat e udite udite nella corsa! La differenza è che già solo lo squat a corpo libero ha un carico, ovvero il nostro peso corporeo. Uno squat con bilanciere avrà un carico ancora più importante per i nostri glutei! Gli esercizi multiarticolari sono gli unici in grado di dare uno stimolo a questo grande e forte muscolo, quindi stacchi, squat e le sue varianti, step, affondi, swing e tutti questi esercizi che prevedono un appoggio al suolo (esercizi a catena cinetica chiusa) e una distensione della gamba.
La corsa prevede un appoggio al suolo, una rullata del piede e una spinta, uno spostamento contro gravità e quindi un carico che però è insufficiente per uno sviluppo della massa magra. Scatti e sprint in salita invece sono un ottimo metodo. Come possiamo pensare quindi che gli slanci, che non hanno neanche il carico di un appoggio al suolo, possano creare una contrazione muscolare adeguata. Altra cosa, con la corsa eseguirò centinaia di movimenti, mentre con gli slanci poche ripetizioni, e abbiamo già detto che la corsa da sola non permette uno sviluppo importante del gluteo.
Anche gli slanci possono essere utili
Non è un esercizio malvagio, nel senso che non crea infortunio, semplicemente è inadeguato per una crescita muscolare. C’è da dire che se ad una ragazza fa piacere a fine seduta eseguire alcune serie di questo esercizio possiamo farglielo fare. Perché è vero che dobbiamo allenare i muscoli e quindi esercizi multiarticolari e sforzi fisici importanti, ma dobbiamo allenare anche la mente. Se una cosa ci fa bene a livello mentale è allenante anche quella!
E’ giusto sapere cosa serve ai nostri muscoli, anche se la verità è cruda, ma questo non deve farci diventare dei dittatori. Se la ragazza vuole fare degli slanci, nella scheda potremo inserirli a fine seduta, male non fanno. Inoltre è un esercizio utile ad una ripresa post infortunio. Mettiamo ad esempio un ragazzo che ha subito un intervento ed è stato fermo per molto tempo, non potrà di certo eseguire un allenamento con carichi pesanti o anche solo con esercizi faticosi, bensì inizierà con esercizi di recupero. Slanci e ponte possono far parte della sua seduta di allenamento.
Molti esercizi che vediamo fare alle modelle sono bellissimi da vedere, ma in concreto non sono molto utili. Mi vengono in mente tutti quegli esercizi con elastici che mettono in mostra i loro fisici scultorei, ma che sicuramente non si sono fatte con quegli esercizi. Ragazze, l’unico modo per avere un gluteo sodo e forte è quello di allenarsi con esercizi multiarticolari, corsa e scatti.
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