Schiena
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Parliamo dei muscoli della schiena. Avere quella forma a V è l’obiettivo di molti palestrati. Avere una schiena forte e tonica è anche importante per la postura, una schiena carente porterà le spalle in avanti con conseguente aspetto cifotico non bello da vedere. La schiena viene allenata con i classici esercizi di tirata. Analizziamo brevemente i muscoli che la compongono.

In profondità ci sono dei muscoli che hanno il compito di estendere, stabilizzare il tronco e mantenere la schiena eretta e vanno dalla zona cervicale alla zona lombare. Vi risparmio l’elenco di questi muscoli, quello che ci interessa sapere è che in profondità ci sono molti muscoli importantissimi, che non hanno fini estetici.
In superficie invece abbiamo
-il GRAN DORSALE che è il muscolo più esteso del nostro corpo, ha il compito di estendere, addurre e intraruotare la spalla, estendere il tronco
-i ROMBOIDI che hanno il compito di avvicinare le scapole e sono sinergici del gran dorsale
-il TRAPEZIO che è un muscolo molto ampio formato da un fascio superiore, uno medio e un fascio inferiore, che ha compiti cervicali e scapolari, interviene in movimenti di elevazione scapolare, rotazione del capo
-il QUADRATO DEI LOMBI chiamati lombari per semplificare, ha il compito di estendere e inclinare la colonna.

Per allenare tutta la schiena e i muscoli appena visti, esercizi come lat machine, trazioni, pulley e i rematori sono l’ideale, vediamo questi esercizi:
In base alla presa che adotteremo avremo un’attivazione muscolare diversa. Come abbiamo già visto per gli altri gruppi muscolari ciò non significa che vengano selezionati dei muscoli da colpire e annullati gli altri, semplicemente avranno più o meno lavoro.
Il trapezio lavora in sinergia con il GRAN DENTATO. Il trapezio medio e inferiore lavora con gli altri muscoli della schiena, il trapezio superiore possiamo isolarlo con le SCROLLATE, un esercizio che prevede l’elevazione delle scapole.
Trazioni e lat machine presa larga o stretta?
La presa larga darà meno enfasi sulla parte centrale della schiena, ovvero sui muscoli scapolari. Una presa larga non permetterà una adduzione completa delle scapole, per questo motivo i romboidi e trapezi avranno meno lavoro mentre la sensazione sarà di un carico maggiore a livello dei dorsali e dei muscoli posteriori della spalla. A livello articolare è più impegnativa, non è consigliata ai principianti o a soggetti con scarsa mobilità, ovviamente non bisogna esagerare, perché in qualsiasi caso la presa deve permettere il movimento completo.
Una presa stretta darà una sensazione di lavoro maggiore sulla parte centrale della schiena, l’adduzione scapolare sarà più semplice ed efficace. E’ più semplice l’esecuzione, anche per quei soggetti che non hanno un’ottima mobilità articolare e la spalla avrà meno stress. Uno studio effettuato nel 2010 riporta che non è tanto la larghezza della presa a far lavorare più o meno il gran dorsale ma la pronazione dell’avambraccio, una presa prona attiva maggiormente il gran dorsale.

Sicuramente mi sento di sfatare il mito della larghezza o spessore in base agli esercizi, o meglio parlerei più che altro di esercizi mirati per i trapezi e romboidi ed esercizi mirati al gran dorsale in generale, non dobbiamo pensare che il gran dorsale con un esercizio lavora in ampiezza e con l’altro esercizio lavora e si svilupperà in spessore, le fibre si contraggono senza pensare a discorsi di questo tipo.

Presa prona, neutra o supina?
La presa supina permette di utilizzare più carico, porta il dorsale, pettorale e rotondo in allungamento esprimendo una grande forza con l’aiuto del bicipite. Il braccio difficilmente andrà in estensione totale e questo porta la spalla e il gomito ad uno stress eccessivo.
La presa prona porterà un carico maggiore a livello delle braccia, soprattutto del brachioradiale (avambraccio). E’ meno traumatica a livello articolare e permetterà di esprimere meno forza rispetto alla versione con presa supina. Portando i gomiti indietro e toccando la sbarra con il petto avremo un intervento maggiore dei tricipiti.
La presa neutra è una via di mezzo tra le due prese, è molto più comoda per l’articolazione dei polsi e permette un intervento omogeneo dei muscoli brachiali (lavorerà il bicipite insieme al brachioradiale). Avremo una distensione totale senza sovraccaricare le articolazioni e questo la rende una presa comoda ed efficace.
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