I polpacci. Come farli crescere
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Per polpacci o meglio, tricipite surale, si intende la zona posteriore della gamba, sono composti dal gastrocnemio (gemelli) e dal soleo. Insieme al tendine d’Achille, i polpacci hanno il compito di sorreggere il peso corporeo e di flettere la pianta del piede. Infatti questo gruppo muscolare particolare è molto sollecitato nella corsa e nei balzi.
Il soleo è un muscolo prevalentemente composto da fibre rosse, resistenti. Il gastrocnemio è più predisposto alla forza, essendo composto maggiormente da fibre bianche. Puoi leggere l’articolo che parla di fibre muscolari qui.
Perché vengono i crampi ai polpacci?
Una carenza di magnesio, sodio o potassio può esserne la causa, oppure a causa della poca acqua bevuta durante la giornata. Il polpaccio è sempre attivo, non può permettersi di recuperare come gli altri muscoli e questo può portarlo ad essere più affaticato degli altri muscoli. Il polpaccio è un gruppo muscolare che fa fatica a crescere, vuoi per la genetica, vuoi perché è sempre in movimento. Questo non recuperare abbastanza non permette ai muscoli di crescere abbastanza.
E’ importante per uno sportivo avere polpacci forti, allenati sia sulla resistenza, sia sulla potenza.
Si allenano con i classici Calf, un esercizio molto semplice che però viene trascurato molte volte.
Come far crescere i polpacci
Quante persone bene o male riescono ad avere un miglioramento in tutti i gruppi muscolari, tranne che sui dannati polpacci? E’ un gruppo muscolare formato da soleo (75% fibre lente) e gastrocnemio (50% fibre lente, 50% fibre veloci), e dipende moltissimo dalla genetica. Ci sarà capitato di vedere persone che magari non fanno neanche sport con un polpaccio enorme, altre persone che si allenano 5 volte a settimana con un polpaccio esile. Far crescere i polpacci sembra impossibile. Genetica sì, ma invece si può migliorare!
Camminiamo tutti i giorni da quando abbiamo un anno circa, e questo porta i polpacci ad un lavoro giornaliero, parte delle fibre bianche probabilmente avranno subito una trasformazione in fibre rosse perché manca un lavoro specifico sulla rapidità, si deduce che stiamo parlando di un gruppo muscolare molto resistente. Va bene, abbiamo un problema di genetica e un problema di grandissima resistenza, che facciamo, ci arrendiamo? E’ davvero impossibile far crescere i polpacci? Assolutamente no!
In più aggiungiamo che nelle palestre non si allenano bene i polpacci, vengono trascurati, vengono messi a fine scheda “perché tanto non si possono migliorare”, solo una volta a settimana, e tante volte vengono saltati perché la parte importante della scheda è già stata fatta. Provate a fare solo 3 serie da 10 di panca piana per sviluppare i pettorali, cresceranno mai? Ecco, chi vuole avere un miglioramento di questo gruppo muscolare deve lavorare sodo, sarà molto dura ma si avranno risultati, ne sono sicuro.
Il consiglio che do io quando ci troviamo davanti ad una carenza muscolare, è quello di dargli la priorità, quindi il primo esercizio deve riguardare quel determinato gruppo, in questo caso suggerisco di inserire Calf e tutte le sue varianti almeno 2 volte a settimana prima di tutti gli altri esercizi. Solo un esercizio?
Assolutamente no, se voglio un miglioramento tangibile mi serve volume, quindi almeno 3 esercizi. E’ vero che per i polpacci non ci possiamo inventare più di tanto, il muscolo viene contratto quando andiamo sull’avampiede, però possiamo dare delle piccole varianti, possiamo puntare i piedi leggermente verso l’esterno, possiamo utilizzare un bilanciere oppure manubri, possiamo utilizzare la variante monopodalica, utilizzare uno ste, insomma gli esercizi non sono molti ma si può variare comunque.
E le ripetizioni? Abbiamo detto che è un gruppo molto resistente, quindi dobbiamo innanzitutto usare tante ripetizioni, anche 40-50! Non dobbiamo dimenticare però, di sviluppare anche le fibre bianche, poche vero, ma sono quelle deputate maggiormente all’ipertrofia, quindi perché trascurare queste fibre? Insomma, allenare i polpacci deve essere impegnativo a livello organizzativo tanto quanto i dorsali o i pettorali, non basta mettere un 3×10 di calf a fine seduta. Importantissima la qualità dell’esercizio, cerchiamo di contrarre bene il muscolo con esecuzioni lente e controllate.
Regole per far crescere i polpacci
-Allenali per primi nella seduta di allenamento.
-Allenali almeno 2 volte a settimana.
-Inserisci almeno 3 esercizi per seduta.
-Allenali con tante ripetizioni (anche 40-50), ma inserisci anche un richiamo della forza (4×6 con molto carico ad esempio).
-I recuperi tra una serie e l’altra devono essere brevi (30”-45”).
-L’esecuzione deve essere lenta e controllata.
-Lavora bene l’eccentrico, sfruttando tutta la mobilità della caviglia (quindi utilizza uno step, per scendere bene oltre il pavimento)
La mia proposta
-CALF BILANCIERE 4X6 REC.1’ (CARICO MOLTO ELEVATO)
-CALF MONOPODALICO SU STEP 3X30 X GAMBA REC. 30”
-CALF BILANCIERE PUNTE LEGGERMENTE EXTRARUOTATE 3X40 REC. 40” (CARICO ADEGUATO)
ESEGUI IL RESTO DELLA SCHEDA
-SALTA LA CORDA SULL’AVAMPIEDE A FINE SEDUTA PER 10’ (ESERCIZIO CARDIOVASCOLARE MOLTO UTILE ANCHE PER I POLPACCI)
Questi esercizi inseriscili nel tuo programma di allenamento almeno due volte a settimana, buon allenamento!
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