Macchinari, cavi o pesi liberi?

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Macchinari, cavi o pesi liberi?

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E’ meglio utilizzare i macchinari, i cavi o i pesi liberi? E’ una domanda lecita e molto frequente. Partiamo dal presupposto che i muscoli lavorano in tutti e tre i casi e dipende molto dall’obiettivo. I macchinari e i cavi isolano meglio i muscoli target e non necessitano di grande padronanza, mentre i pesi liberi necessitano di maggiore coordinazione e colpiscono più muscoli. Per un bodybuilder l’importante è “massacrare” i muscoli e lavorare in ipertrofia. Per uno che frequenta la palestra per stare meglio, per un benessere personale, l’ipertrofia muscolare non è tutto, ci sono altri fattori come la coordinazione, come l’aumento di forza e il benessere psicofisico che contano.

Diciamo che abbiamo già risposto in parte alla domanda. A livello muscolare macchinari, cavi o pesi liberi cambia poco, possiamo avere un pettorale sviluppato sia facendo chest press, sia facendo panca piana. A livello di benessere generale direi che non c’è partita, vincono i pesi liberi. Credo che un soggetto si possa definire sano solo quando esso è coordinato, elastico, forte, atletico. Il fisico è una conseguenza. Mi è capitato di vedere ragazzi “grossi” che però facevano fatica a fare le scale, o magari non riuscivano a saltare la corda. Questo non è stare bene secondo me.

Solitamente le palestre sono ricche di macchinari guidati e cavi perchè i macchinari garantiscono più sicurezza. E’ difficile che il cliente si faccia male utilizzando un macchinario, mentre è più probabile incorrere in infortuni utilizzando i pesi liberi. La conseguenza però è che sono pochi quelli che sanno allenarsi bene veramente, e sono tutti in coda per fare bicipiti con i cavi. Niente contro cavi e macchinari guidati ma dovrebbero essere un contorno, non una priorità nell’allenamento. Se dopo aver fatto esercizi multiarticolari con pesi liberi si vuole fare qualche esercizio con cavi o macchinari non c’è niente di male, anzi stiamo parlando di un ottimo contorno soprattutto perchè danno una tensione continua al muscolo, con meno “forza” però nella parte concentrica.

E’ compito dell’istruttore o del personal trainer insegnare la giusta esecuzione degli esercizi con i pesi liberi, se gli esercizi sono fatti bene il rischio di infortunio è lo stesso dei macchinari, molto basso. Ovvio che se un cliente non sa fare gli stacchi o gli squat rischia di farsi male se nessuno glieli insegna. L’ideale come detto prima è saper fare tutti gli esercizi, con pesi liberi e macchinari, poi affidarsi ad un esperto che sappia programmare al meglio le sedute di allenamento.

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    References:

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Alex

Laganà

Nato il 4/2/1993, fin da piccolo pratico calcio, sport che pratico tutt'ora. Durante gli studi universitari lavoro in diversi centri sportivi e palestre, capendo che quello non è l'ambiente che fa per me. Una volta raggiunto il traguardo della laurea nel 2016 inizio così la mia attività di personal trainer e apro il mio studio a Volvera. Nel mio studio seguo i miei clienti in ogni allenamento. Nel mio tempo libero mi piace studiare e ho avuto modo di frequentare diversi corsi, che mi hanno permesso di specializzarmi nel personal training, nella preparazione atletica, nell'allenamento funzionale e nel recupero infortuni. Nel 2019 decido di aprire questo blog per trasmettere le mie conoscenze a tutti coloro che hanno voglia di imparare e desiderano migliorare il loro stile di vita.

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