LOMBARI e RACHIDE
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Abbiamo parlato del quadrato dei lombi (lombari) nell’articolo riguardante la schiena. Il quadrato dei lombi, comunemente chiamati LOMBARI, ha il compito di estendere e inclinare la colonna. E’ un muscolo delicato ma sempre in azione allo stesso tempo. Non bisogna trascurarlo e necessita di un rinforzo. Esercizi come stacchi da terra, stacchi a gambe tese e hyperextension sono ottimi per il rinforzo di questa muscolatura.
Il RACHIDE è tutta la colonna, comprende la colonna vertebrale, muscoli, legamenti, dischi, nervi. La postura scorretta o esercizi eseguiti male possono provocare dolori. Anche eseguire sempre gli stessi esercizi possono provocare contratture e dolori. I muscoli profondi erettori della colonna proteggono il rachide, è comunque importante un rinforzo muscolare ed effettuare della mobilità per evitare l’insorgere di dolori.
Per allenare la muscolatura lombare l’esercizio che permette maggiore carico è lo stacco da terra.
Stacchi a gambe tese e iperestensioni permettono il movimento adatto a sviluppare la muscolatura lombare ma non permettono molto carico, sono comunque ottimi esercizi.
In caso di problemi alla schiena come protusioni ed ernie è bene chiedere un consiglio ad un fisioterapista, prima di eseguire certi esercizi.
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