L’allenamento con i sovraccarichi. Vantaggi e svantaggi
Share this:
L’allenamento con i sovraccarichi, ovvero con i pesi, è sovente vittima di accuse negative. C’è chi sostiene che sollevare i pesi danneggi le articolazioni, chi sostiene che i pesi facciano male alla schiena, chi sostiene che blocchi la crescita dei ragazzi. Queste accuse, sono prive di fondamento scientifico e solitamente trovano terreno fertile in chi non ha mai alzato un peso in vita sua o ancor peggio non ha mai fatto sport. Qualsiasi argomento non dovrebbe tener conto del sentito dire ma solo di prove scientifiche reali, di studi, di teoria e di pratica!
I vantaggi dell’allenamento con i sovraccarichi
-Per gli atleti, gli allenamenti con i pesi vengono usati per AUMENTARE LA FORZA, e per MIGLIORARE LE PRESTAZIONI SPORTIVE. Infatti in tutti gli sport di squadra viene inserita una seduta di pesistica nel microciclo di allenamento. Ci sono poi mille sfumature, non basta alzare pesi a caso ma questo lo vedremo in un altro momento.
-Si hanno BENEDICI A LIVELLO CARDIOVASCOLARE. I battiti a riposo diminuiscono e a livello respiratorio osserveremo dei benefici, con meno atti respiratori e più profondi. Insomma l’allenamento con i sovraccarichi “calma” l’organismo, lo tranquillizza.
-OSSA, TENDINI, MUSCOLI E LEGAMENTI diventano PIU’ FORTI E RESISTENTI. Uno degli adattamenti dell’allenamento con i sovraccarichi è il rinforzo. I primi a “diventare forti” saranno i muscoli, a seguire tendini e legamenti e in fine le ossa. Per questo motivo avere una buona muscolatura è prerogativa nella prevenzione di osteoporosi e problemi osseo-articolari.
-L’allenamento con i pesi NON RENDE RIGIDI! E’ la mancanza di stretching e mobilità a rendere un atleta rigido. Questo è un luogo comune negativo ed esiste perchè molti frequentatori di palestre non curano la fase di stretching. La maggior parte delle persone mette massa muscolare con discreta facilità ma non cura l’allungamento muscolare e la mobilità. Questo porta inevitabilmente ad un irrigidimento generale ed è negativo.
Osservate gli atleti di ginnastica artistica, hanno un’ottima muscolatura e allo stesso tempo un’eccellente mobilità articolare ed elasticità muscolare, a dimostrazione che è l’allenamento a fare la differenza. Se mi alleno a fare stretching sarò elastico, se non faccio stretching sarò rigido. E la rigidità causa molti problemi, soprattutto con la vecchiaia.
-PER GLI ANZIANI recuperare la mobilità articolare è fondamentale, un allenamento corretto con i sovraccarichi può essere molto utile. Attenzione, per sovraccarichi non si intende caricare di 100 kg la schiena del signore anziano, bensì in base al suo stato di forma si useranno dei pesi leggeri e si faranno gli esercizi consoni all’età e alla forma fisica del soggetto in questione. Ci ricolleghiamo al punto precedente, allenare lo stretching e la mobilità sarà poi fondamentale. Soprattutto per gli anziani, l’allenamento con i sovraccarichi migliora anche la stabilità e l’equilibrio.
-A LIVELLO ORMONALE ci sarà un innalzamento del testosterone (entro certi limiti) e di conseguenza della MASSA MAGRA. Si osservano innalzamenti di endorfine, quindi ci sentiremo meno stanchi, con più energia.
-Per il DIMAGRIMENTO, questo tipo di allenamento, aumenterà il metabolismo con conseguente diminuzione del tessuto adiposo. Quando si parla di aumento del metabolismo bisogna sempre fare attenzione perchè può essere frainteso. Questo non significa che basta alzare dei pesi per dimagrire perchè il mio corpo brucerà qualsiasi cosa mangiamo. Significa che il muscolo richiede più energia per essere mantenuto rispetto al grasso.
Gli svantaggi sono praticamente nulli
Insomma i vantaggi sono molteplici, gli svantaggi nulli. Ovviamente c’è un minimo di rischio di infortunio, ma facendo gli esercizi correttamente e facendosi seguire da un professionista, questi rischi sono nulli.
Il muscolo prevale sul tessuto adiposo, di conseguenza aumenta la sensibilità insulinica e quello che mangiamo andrà a nutrire il muscolo lasciando l’adipe senza nutrimento con conseguente dimagrimento, il profilo metabolico andrà a migliorare notevolmente.
Come vi ho anticipato prima c’è da dire che la massa magra AUMENTA IL METABOLISMO a riposo. Quanto brucia un kg di muscolo con esattezza non so dirvelo perché ci sono numerosi studi controversi su questo argomento, chi sostiene 3 kcal, chi sostiene 20 kcal e chi sostiene 40 kcal. Insomma quello che è certo è che l’allenamento con i sovraccarichi, con conseguente aumento della massa muscolare porta molti benefici, fisici, ormonali e mentali.
I sovraccarichi fanno male ai ragazzini?
I sovraccarichi vanno bene anche in giovane età? Mi capita spesso soprattutto nel periodo estivo, quando chiudono le scuole, di avere richieste da parte di genitori che vogliono far fare un po’ di movimento ai propri figli. Giustamente tenerli a casa a fare nulla non è il massimo, né per i genitori né per i ragazzi.
La domanda che mi fanno sovente è: “Ma non è che gli fanno male i pesi data la giovane età?”. E’ nel credo comune pensare che i sovraccarichi blocchino la crescita, i pesi fanno male alle ossa nei ragazzi, i pesi sono dannosi per la schiena. Sono idee prive di fondamento, molti atleti utilizzano i sovraccarichi anche a 10 anni e non hanno alcun tipo di problema. Non dobbiamo pensare al sovraccarico come mettere sulle spalle di un bambino 100 kg, quello è ovvio che gli spezza la schiena ed è dannoso.
Sovraccarico significa adattare il carico in base al soggetto. Se ho di fronte un ragazzino di 14 anni sicuramento non lo caricherò sulla panca piana con 90kg di bilanciere. Magari per i primi mesi utilizzerà bilancieri vuoti per imparare la tecnica. Imparare presto gli esercizi è molto più semplice che impararli da “adulti”. Un ragazzo di 30 anni che non ha mai fatto sport farà più fatica ad imparare uno squat. Mentre un ragazzo giovane impiegherà molto meno tempo.
Il gioco è la palestra più importante
Arrivati a questo punto voi penserete che sia favorevole all’allenamento in palestra nei ragazzi molto giovani, invece vi sbagliate. Ai genitori che vogliono portarmi i loro figli per “farli muovere un po’” come dicono loro, rispondo sempre che allenarsi in palestra è noioso per un ragazzino e soprattutto se obbligato non avrà benefici.
Consiglio di aspettare che sia più grande (per una questione di capacità decisionale del ragazzo). Credo che difficilmente un ragazzino voglia allenarsi con i pesi e far diventare il sollevamento pesi la sua disciplina. Se così fosse sono certamente favorevole ad allenare il giovane ma se lo scopo è quello di far passare il tempo in modo attivo e divertente al ragazzo credo sia più giusto guardare ad altro.
Fino a qualche anno fa quando chiudevano le scuole per il periodo estivo i cortili si riempivano di bambini, i parchi erano sempre pieni e i bambini facevano attività da bambini, socializzavano tra di loro, si divertivano. Saltavano la corda, andavano in bici, si arrampicavano e divertendosi imparavano gesti atletici e motori che una sala pesi non potrà insegnare.
Vedere un ragazzino che si allena con i pesi in solitudine in mezzo a ragazzi più grandi di lui, senza sorriso e senza socializzare non mi piace per niente e lo dico sempre ai genitori convinti che la sala pesi sia il luogo adatto allo svago di un ragazzino. Credo che sia importante socializzare e divertirsi. Per questo uno sport di squadra è l’ideale, e in periodo estivo il classico vecchio oratorio credo sia la palestra migliore. 6 ore di socializzazione e divertimento in confronto ad un ora scarsa in palestra.
In conclusione
Se il ragazzino è appassionato e affascinato al mondo della ghisa ben venga. Dovete sapere che i sovraccarichi non fanno assolutamente male, anzi i benefici sono numerosi e molti studi scientifici sono a favore dell’allenamento con sovraccarichi anche nei ragazzini.
110 commenti
Lascia un commento
Buy Packman Vapes UK online at Packman Official. Shop premium disposable vapes with fast delivery. Enjoy top quality and convenience.
ananıda siktir oruspu cocugu
This site is truly addictive! Always filled with current and interesting content.
cocuk pazarlayan site
Siteniz sayesinde bir�ok konuda bilgi sahibi oldum. Eme�inize sa�l�k, ger�ekten muhte�emsiniz!
I haven’t come across such a comprehensive and high-quality site in a long time. You are awesome!
NesYHxFQr
Welcome to Fryd Extracts USA, where innovation meets satisfaction in every puff. Our Fryd Extracts Disposable Vape is a masterpiece of flavor and convenience, designed for those who appreciate the finer things in life. Crafted with precision, each disposable vape delivers a seamless blend of rich, nuanced flavors that promise to elevate your vaping experience. Perfect for on-the-go moments or relaxing at home, our disposables offer a hassle- free journey into a world of exquisite taste and unmatched quality. Discover the essence of luxury vaping with Fryd Extracts Disposable Vape – your pocket-sized passport to a universe of flavor.
Having read this I thought it was very informative. I appreciate you taking the time and effort to put this article together. I once again find myself spending way to much time both reading and commenting. But so what, it was still worth it!
There may be noticeably a bundle to find out about this. I assume you made sure nice factors in features also.
Spot on with this write-up, I actually assume this web site needs much more consideration. I’ll probably be again to read way more, thanks for that info.
What i do not understood is actually how you’re not really much more well-liked than you may be right now. You’re so intelligent. You realize thus significantly relating to this subject, made me personally consider it from so many varied angles. Its like men and women aren’t fascinated unless it’s one thing to accomplish with Lady gaga! Your own stuffs outstanding. Always maintain it up!
Bu site ger�ekten harika! ��erikler �ok kaliteli ve her zaman arad���m� bulabiliyorum. Te�ekk�rler!
I learn something new every visit. The content is carefully and professionally prepared.
Perfect piece of work you have done, this web site is really cool with good info .
FeqdKTSN
I absolutely love your blog and find many of your post’s to be exactly what I’m looking for. Do you offer guest writers to write content available for you? I wouldn’t mind writing a post or elaborating on most of the subjects you write about here. Again, awesome website!
I am glad to be a visitor of this stark blog! , thankyou for this rare information! .
telefono erotico per donne,telefono erotico per donne,linea erotica per donne,linea erotica per donne
I discovered your blog site on google and check a few of your early posts. Continue to keep up the very good operate. I just additional up your RSS feed to my MSN News Reader. Seeking forward to reading more from you later on!…
Informativ und fesselnd.
I’m a Professional SEO Expert with over 10 years of industry experience, an SEO Specialist in White Hat SEO techniques, SMM, SEM, and Web Traffic, and a High Authority Backlinks/building expert. Please feel free to get in touch today and we can discuss your project and what you want to achieve
I’m a Professional SEO Expert with over 10 years of industry experience, an SEO Specialist in White Hat SEO techniques, SMM, SEM, and Web Traffic, and a High Authority Backlinks/building expert. Please feel free to get in touch today and we can discuss your project and what you want to achieve
My brother recommended I might like this blog. He was once totally right. This publish actually made my day. You can not consider simply how a lot time I had spent for this information! Thank you!
You have brought up a very great points, thankyou for the post.
I’ll immediately grab your rss as I can not to find your email subscription link or e-newsletter service. Do you’ve any? Please let me understand in order that I could subscribe. Thanks.
Its like you read my thoughts! You appear to know a lot about this, such as you wrote the e book in it or something. I believe that you simply can do with some p.c. to drive the message home a little bit, however instead of that, that is great blog. A fantastic read. I’ll certainly be back.
I like the helpful information you provide in your
articles. I will bookmark your blog and check again here regularly.
I am quite certain I’ll learn many new stuff right here! Best of luck for the next!
My blog: lung clear pro reviews
I’m amazed, I have to admit. Seldom do I come across
a blog that’s equally educative and entertaining, and let me tell you, you have hit the nail
on the head. The problem is an issue that not enough people are speaking intelligently about.
I am very happy I found this during my search for something regarding
this.
Feel free to visit my web blog como evitar el dolor. de testoprim d
Excellent blog! Do you have any tips and hints for aspiring writers?
I’m hoping to start my own website soon but I’m a little
lost on everything. Would you advise starting with a free platform like WordPress
or go for a paid option? There are so many choices out there
that I’m totally confused .. Any recommendations?
Thanks!
Also visit my website – lottery defeated
Howdy very nice blog!! Guy .. Beautiful .. Superb .. I’ll bookmark your web site and take the feeds additionally…I am glad to seek out numerous helpful info right here within the post, we want develop extra techniques on this regard, thank you for sharing.
I love this site! It’s full of up-to-date and useful information. Thanks to everyone involved.
BANDARBOLA855 Siap melayani 1x24jam dengan cepat, Hubungi Kami Jika Anda Memiliki Kendala Apapun.
It’s great to come across a site that does its job so well. Congratulations and best wishes!
I have been checking out a few of your posts and i can claim pretty nice stuff. I will surely bookmark your site.
It’s great to come across a site that does its job so well. Congratulations and best wishes!
bursa escort,görükle escort
I found everything I was looking for.
I love this site! It’s full of up-to-date and useful information. Thanks to everyone involved.
Çok profesyonel bir görünüme sahip.
Sehr einfach zu bedienen und zu navigieren.
Hey very nice website!! Guy .. Beautiful .. Wonderful .. I will bookmark your web site and take the feeds also?KI’m satisfied to search out numerous useful information right here within the put up, we want develop more techniques on this regard, thanks for sharing. . . . . .
fWhaFlUIxbuRM
An attention-grabbing dialogue is value comment. I think that it’s best to write extra on this matter, it won’t be a taboo subject but typically people are not enough to talk on such topics. To the next. Cheers
I found your blog website on google and check a few of your early posts. Proceed to maintain up the superb operate. I simply additional up your RSS feed to my MSN News Reader. In search of forward to studying more from you in a while!…
It’s hard to find knowledgeable people on this topic, but you sound like you know what you’re talking about! Thanks
eHfcEWYpnZJh
tYNzAUQSGxB
I haven’t come across such a comprehensive and high-quality site in a long time. You are awesome!
Kullanıcı deneyimi birinci sınıf.escort bayan
HlPZTbKt
YTlzPDKpJntW
I used to be recommended this web site by my cousin. I’m now not positive whether this post is written by means of him as no one else recognize such particular approximately my difficulty. You’re amazing! Thanks!
You actually make it seem so easy along with your presentation but I to find this topic to be actually one thing that I feel I would by no means understand. It sort of feels too complicated and extremely huge for me. I am taking a look ahead on your next post, I?¦ll try to get the hold of it!
Great website, very user-friendly!
Ich liebe das Layout dieser Website.
It is really a great and useful piece of info. I am glad that you shared this useful info with us. Please keep us informed like this. Thanks for sharing.
Hey there just wanted to give you a quick heads up and let you know a few of the pictures aren’t loading correctly. I’m not sure why but I think its a linking issue. I’ve tried it in two different web browsers and both show the same outcome.
Thank you, I’ve recently been searching for info approximately this subject for ages and yours is the greatest I’ve discovered so far. But, what about the bottom line? Are you sure in regards to the supply?
Can I just say what a relief to find someone who actually knows what theyre talking about on the internet. You definitely know how to bring an issue to light and make it important. More people need to read this and understand this side of the story. I cant believe youre not more popular because you definitely have the gift.
A powerful share, I simply given this onto a colleague who was doing somewhat analysis on this. And he in actual fact bought me breakfast because I discovered it for him.. smile. So let me reword that: Thnx for the deal with! But yeah Thnkx for spending the time to discuss this, I feel strongly about it and love studying extra on this topic. If potential, as you turn into expertise, would you thoughts updating your blog with extra particulars? It’s extremely useful for me. Huge thumb up for this weblog publish!
The very heart of your writing whilst appearing reasonable at first, did not really sit perfectly with me personally after some time. Someplace throughout the sentences you actually were able to make me a believer but just for a while. I still have got a problem with your jumps in logic and one would do nicely to fill in those breaks. In the event you can accomplish that, I would surely be amazed.
Some truly nice stuff on this website , I enjoy it.
tzEQgvbZTx
I am glad that I discovered this web site, just the right information that I was looking for! .
Hello there, I found your web site by means of Google while looking for a similar subject, your website got here up, it appears to be like great. I’ve bookmarked it in my google bookmarks.
A lot of of what you state happens to be astonishingly precise and it makes me ponder the reason why I had not looked at this with this light before. This piece really did turn the light on for me personally as far as this specific subject matter goes. Nonetheless there is just one position I am not necessarily too comfortable with and while I make an effort to reconcile that with the main theme of the position, permit me observe what the rest of the visitors have to point out.Nicely done.
A person essentially help to make significantly posts I’d state. That is the first time I frequented your website page and thus far? I surprised with the research you made to create this particular post extraordinary. Fantastic activity!
I really appreciate this post. I?¦ve been looking everywhere for this! Thank goodness I found it on Bing. You have made my day! Thanks again
This is the right blog for anyone who wants to find out about this topic. You realize so much its almost hard to argue with you (not that I actually would want…HaHa). You definitely put a new spin on a topic thats been written about for years. Great stuff, just great!
Hello there, You have performed a great job. I’ll certainly digg it and personally suggest to my friends. I’m confident they’ll be benefited from this web site.
I like this web blog very much, Its a very nice billet to read and get info . “The mark of a good action is that it appears inevitable in retrospect.” by Robert Louis Stephenson.
What are Ageless Knees? Ageless Knees is a knee pain relieving program. Chris Ohocinski, a State-Licensed and Nationally Certified Athletic Trainer, came up with this program.
Wonderful site. Plenty of useful information here. I’m sending it to a few friends ans also sharing in delicious. And certainly, thanks for your sweat!
Wonderful website. A lot of helpful information here. I am sending it to some pals ans also sharing in delicious. And naturally, thank you in your sweat!
Spot on with this write-up, I really assume this web site needs way more consideration. I’ll in all probability be again to learn way more, thanks for that info.
noiBKsfvrIcX
yvbsklWTcoS
Thank you for sharing superb informations. Your site is very cool. I am impressed by the details that you have on this site. It reveals how nicely you understand this subject. Bookmarked this website page, will come back for extra articles. You, my friend, ROCK! I found just the info I already searched all over the place and just couldn’t come across. What a perfect web site.
Hi , I do believe this is an excellent blog. I stumbled upon it on Yahoo , i will come back once again. Money and freedom is the best way to change, may you be rich and help other people.
I like what you guys are up also. Such clever work and reporting! Carry on the superb works guys I have incorporated you guys to my blogroll. I think it’ll improve the value of my site :).
I have recently started a web site, the information you provide on this web site has helped me tremendously. Thank you for all of your time & work.
I do not even know the way I stopped up here, however I believed this publish was great. I don’t recognise who you’re but definitely you are going to a famous blogger should you aren’t already 😉 Cheers!
Very interesting information!Perfect just what I was searching for!
hello there and thanks for your info – I have certainly picked up something new from right here. I did alternatively expertise several technical points the use of this website, as I skilled to reload the website a lot of times prior to I may get it to load correctly. I had been wondering in case your web host is OK? No longer that I’m complaining, but sluggish loading instances times will very frequently impact your placement in google and could injury your high quality rating if advertising and ***********|advertising|advertising|advertising and *********** with Adwords. Anyway I am including this RSS to my email and could look out for much more of your respective intriguing content. Make sure you update this again very soon..
Lottery Defeater Software: What is it? Lottery Defeater Software is a completely automated plug-and-play lottery-winning software. The Lottery Defeater software was developed by Kenneth.
SyToEGwfkX
szWAdJiRmNobTeZO
Hey there! I’m at work browsing your blog from my new apple iphone! Just wanted to say I love reading through your blog and look forward to all your posts! Carry on the superb work!
I really happy to find this internet site on bing, just what I was searching for : D also bookmarked.
I will right away take hold of your rss feed as I can not in finding your email subscription hyperlink or newsletter service. Do you’ve any? Please let me understand so that I may subscribe. Thanks.
My spouse and I absolutely love your blog and find a lot of your post’s to be precisely what I’m looking for. Would you offer guest writers to write content for yourself? I wouldn’t mind writing a post or elaborating on some of the subjects you write regarding here. Again, awesome site!
hi!,I like your writing so much! share we communicate more about your post on AOL? I require an expert on this area to solve my problem. May be that’s you! Looking forward to see you.
I’d have to examine with you here. Which is not one thing I usually do! I take pleasure in reading a post that may make folks think. Additionally, thanks for permitting me to comment!
You are my intake, I own few blogs and very sporadically run out from post :). “Analyzing humor is like dissecting a frog. Few people are interested and the frog dies of it.” by E. B. White.
rhi0d1
Hi! Would you mind if I share your blog with my facebook group? There’s a lot of people that I think would really enjoy your content. Please let me know. Thanks
Great website! I am loving it!! Will be back later to read some more. I am taking your feeds also
Superb blog! Do you have any tips and hints for aspiring writers? I’m hoping to start my own website soon but I’m a little lost on everything. Would you recommend starting with a free platform like WordPress or go for a paid option? There are so many choices out there that I’m totally overwhelmed .. Any suggestions? Thanks!
Wonderful post however , I was wondering if you could write a litte more on this topic? I’d be very grateful if you could elaborate a little bit further. Bless you!
Good day! I know this is kinda off topic but I was wondering if you knew where I could find a captcha plugin for my comment form? I’m using the same blog platform as yours and I’m having problems finding one? Thanks a lot!
Nice post. I was checking constantly this blog and I am impressed! Very useful info specifically the last part 🙂 I care for such information much. I was looking for this certain info for a very long time. Thank you and best of luck.
Woh I enjoy your blog posts, saved to fav! .
Hi! I’m at work surfing around your blog from my new iphone 4! Just wanted to say I love reading through your blog and look forward to all your posts! Carry on the great work!
I reckon something genuinely special in this web site.
I just like the valuable information you provide for your articles. I will bookmark your blog and take a look at again right here regularly. I am rather sure I’ll learn a lot of new stuff right here! Best of luck for the following!
It’s really a great and helpful piece of info. I am glad that you shared this helpful information with us. Please keep us up to date like this. Thanks for sharing.
What Is ZenCortex? ZenCortex is an ear health booster that protects ears from potential damage and improves your hearing health.
FitSpresso is a natural weight loss supplement crafted from organic ingredients, offering a safe and side effect-free solution for reducing body weight.
Tonic Greens: An Overview. Introducing Tonic Greens, an innovative immune support supplement