Spalle
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L’articolazione della spalla è molto complessa composta da CINQUE articolazioni! E’ mobile e di conseguenza instabile con rischio di infortunio alto. La spalla è utilizzata in moltissimi esercizi ed è sempre sotto sforzo. E’ importante quindi rinforzare i muscoli delle spalle, una spalla forte avrà meno problemi.
Composte da diversi muscoli
– Il DELTOIDE composto da DELTOIDE ANTERIORE che ha il compito di flettere e intraruotare l’omero, DELTOIDE INTERMEDIO che ha il compito di abdurre l’omero e DELTOIDE POSTERIORE che ha il compito di extraruotare ed estendere l’omero. La posizione dell’omero quindi influisce parecchio sulla porzione che andrà a lavorare, se l’omero parte in extrarotazione (come se dovessi svuotare delle bottiglie verso l’esterno o tenere delle bottiglie con il tappo verso l’alto) lavorerà maggiormente il deltoide anteriore e intermedio, se l’omero parte in posizione neutra (come avviene nelle classiche alzate laterali) lavorerà maggiormente il deltoide intermedio e posteriore, se l’omero parte in intrarotazione (come se dovessi svuotare delle bottiglie verso l’interno) lavorerà maggiormente il deltoide posteriore.
-I muscoli della CUFFIA DEI ROTATORI, composta dal SOVRASPINATO che è un abduttore e extrarotatore dell’omero, SOTTOSPINATO che è un extrarotatore dell’omero, PICCOLO ROTONDO anche lui un extrarotatore dell’omero e dal SOTTOSCAPOLARE che è un intrarotatore dell’omero. Un altro muscolo che può essere aggiunto a questi quattro è il CAPO LUNGO DEL BICIPITE e del TRICIPITE che stabilizzano la scapola, flettono la spalla in avanti (bicipite) e indietro (tricipite). La cuffia dei rotatori ha quindi compiti di stabilità articolare, e influisce nei movimenti dell’omero.
-I muscoli estrinseci (cioè collegano il busto al cingolo scapolo omerale) sono DENTATO ANTERIORE, GRANDE DORSALE, GRAN PETTORALE, ELEVATORE DELLA SCAPOLA, GRANDE e PICCOLO ROMBOIDE e il TRAPEZIO. Questi muscoli aiutano nei movimenti della spalla, vedete come è complessa questa articolazione e come un semplice movimento porta molti muscoli a lavorare. Parlare quindi di allenare le spalle o allenare i dorsali è un po’ semplificativo. Ovviamente in palestra non ci mettiamo a fare l’elenco dei muscoli che andiamo a lavorare con un esercizio ma semplifichiamo e parliamo del muscolo target.
Come si allenano le spalle in palestra
Allenare le spalle in palestra non è semplice, dobbiamo rinforzare ma non sovraccaricare. Ricordiamoci che la spalla interviene nei movimenti di spinta, di tirata, negli esercizi di core stability e per questo motivo è sempre utilizzata. E’ importante non avere infortuni alla spalla e prevenire con esercizi di rinforzo e stretching, un infortunio in questa zona del corpo comprometterebbe molti allenamenti.
Allenare il deltoide:
-Abbiamo gli esercizi di SPINTA IN ALTO come il lento manubri o military press.
-Esercizi di ALZATA LATERALE come nelle alzate con manubri o al cavo.
-Abbiamo esercizi di ALZATA FRONTALE come nelle alzate con manubri o al cavo.
-Esercizi di TIRATA AL MENTO come nelle tirate al mento con bilanciere.
-Esercizi di FLY come nel fly con i manubri per stimolare meglio il deltoide posteriore.
Abbiamo visto come la presa cambia la zona stimolata, ricordiamoci sempre che anche le altre zone lavorano.
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