Hip Thrust
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L’Hip Thrust è un esercizio indicato per il gluteo. E’ un esercizio multiarticolare importante perché permette quasi di isolare il gluteo con un carico importante. L’articolazione del ginocchio interviene poco nell’esercizio, mentre l’anca avrà un compito maggiore. Osservando il movimento vediamo che c’è una similitudine tra l’accosciata massima dello squat e l’hip thrust, sembra quasi che facendo questo esercizio facciamo un’accosciata massima e poi blocchiamo il movimento a 90° in mezzo squat. Il gluteo viene allungato nella fase di discesa e accorciato nella fase di risalita.
Come si esegue
-Appoggiare le spalle sulla panca con i piedi ben saldi a terra a larghezza spalle.
-Il ginocchio deve formare un angolo di 90° al termine del movimento, quindi non mettere i piedi troppo distante e neanche troppo vicini alla panca.
-Contrarre l’addome per far sì che la schiena non sia inarcata, con rischio di infortunio. Il bacino sarà in posizione neutra.
-Il bilanciere deve essere appoggiato sopra le anche, inizialmente sarà fastidioso, metti un tappetino per rendere più comodo l’appoggio.
-La spinta deve avvenire con il gluteo, bisogna spingere i piedi al suolo cercando di non usare i quadricipiti (se la panca va indietro significa che sto spingendo con i quadricipiti, il mio pensiero deve essere quello di spingere con la pianta del piede per terra).
Inizialmente possiamo svolgere l’esercizio a corpo libero per imparare a spingere nel modo corretto, dopodichè passare alla variante monopodalica (con una gamba sola). Una volta imparato il movimento passiamo all’utilizzo del bilanciere. Questo esercizio è praticamente un esercizio di isolamento per i glutei, anche se intervengono anche ischiocrurali, quadricipiti e addome per stabilizzare. Il grosso vantaggio dell’Hip Thrust è che possiamo caricare molto sul bilanciere, contrariamente ad esercizi come ponte e slanci che sono di isolamento ma non riescono ad avere un impatto sul gluteo a causa della mancanza di un carico adeguato.
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