Ponte con appoggi distanti. Prevenzione infortuni
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Voglio analizzare con voi il ponte utilizzato come esercizio di prevenzione, però eseguito in modo diverso. Gli appoggi, anzichè essere vicini ai glutei, saranno distanti per permettere un carico maggiore sui flessori.
I flessori sono molto delicati e soggetti ad infortunio. Contratture e stiramenti sono l’incubo dei calciatori. Ma siamo sicuri che lavoriamo bene per rinforzare questa parte muscolare? Oggi voglio farvi vedere questo esercizio che può essere utile a rinforzare nel modo più funzionale possibile gli ischiocrurali (i flessori). Prima di entrare nel dettaglio del ponte con gli appoggi distanti voglio ragionare con voi sulla meccanica di corsa.
Vedete come nelle corsa abbiamo una fase di spinta sul terreno, ed è proprio in quella fase che avvengono la maggior parte degli infortuni muscolari. La fase di spinta porta un sovraccarico muscolare e avviene con la gamba leggermente piegata, ma non eccessivamente. Nessuno corre con il baricentro a 90° come nello squat per intenderci. Abbiamo anche una fase dove la gamba si flette ma nella fase di volo, ovvero senza spinta, e quindi ci preoccupa di meno in previsione di infortunio.
La tendenza è quella di allenare i flessori con il classico ponte con gli appoggi vicino al gluteo, per attivare appunto i glutei. I preparatori più bravi propongono soprattutto stacchi, squat e affondi giustamente. Tutti questi esercizi però si eseguono con gli arti inferiori piegati, con una spinta sinergica di glutei, quadricipiti e flessori, e con un carico non isolato sui flessori appunto. Vero, gli stacchi danno un bel carico ma da soli non sono sufficienti. Possiamo inserire nelle nostre sedute, senza trascurare gli altri esercizi, anche gli stacchi monopodalici e il ponte con appoggi distanti. Quest’ultimo è da inserire nelle sedute di forza come esercizio secondario/terziario, dando sempre la precedenza ai classici esercizi multiarticolari.
Esecuzione del ponte con appoggi distanti
Facendo clic quì potete vedere il video del ponte in questione. Andiamo proprio a simulare quella che è la fase di carico sul terreno mantenendo gli stessi angoli. Questa è l’esecuzione isometrica ma possiamo anche proporre un’esecuzione dinamica o mista. Magari possiamo proporre due ripetizioni dinamiche (sù e giù) e poi chiedere una fase isometrica di tot secondi. E’ molto semplice ma provandolo vi accorgerete che è anche abbastanza faticoso e probabilmente non avrete grande sicurezza nei vostri muscoli. Questa “non sicurezza” ci indica che dobbiamo rinforzare i muscoli. Può essere uno spunto interessante partire con l’isometria e chiedere un progresso ai propri giocatori. Si parte con pochi secondi per poi arrivare nel corso delle sedute a 40-60 secondi. Una volta che gli atleti diventano forti possiamo inserire la variante con un arto solo.
Insomma, spero di avervi dato uno spunto interessante per i vostri allenamenti.
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