Le spinte in alto

Home \ Blog \ \ Le spinte in alto

Le spinte in alto

Share this:

Le spinte in alto,o lento manubri, o lento avanti, o military press, rappresentano un esercizio indicato per lo sviluppo di spalle e trapezio. Nei primi 90° il carico sarà maggiore per i deltoidi, nei successivi 90° fino ad arrivare a 180° il carico sarà maggiormente a carico del trapezio superiore. Le spinte in alto possono essere fatte con manubri, bilanciere, kettlebell o altri sovraccarichi. La tecnica è la seguente:

-Portare i manubri o la presa del bilanciere all’altezza delle spalle.

-Petto in fuori e spalle ferme, quando spingeremo il carico in alto le spalle non devono accompagnare ma devono rimanere ferme.

-Gomito posizionato al di sotto dei polsi, le scapole in posizione neutra.

-Non portare le spalle troppo indietro. Porterebbe un eccessivo carico articolare. L’omero non deve scendere in linea con il tronco (quindi gomiti leggermente in avanti).

-Il movimento deve essere completo (tutto giù e tutto su! L’esecuzione con braccio che si ferma a 90° è da bocciare).

-Non andare indietro con la schiena ma contrarre l’addome e rimanere dritti con il busto.

Lento manubri
Military press

Meglio in piedi o seduti?

Le spinte possono essere in piedi o sedute. Le spinte da posizione seduta permette maggior carico sul muscolo target e maggiore concentrazione sul muscolo perché gli stabilizzatori non devono intervenire, mentre gli esercizi in piedi necessitano di un supporto della muscolatura addominale e lombare per stabilizzare il corpo, dunque sono più completi ma il carico sarà distribuito. Chi ha problemi alla zona lombare deve preferire l’esecuzione in piedi perché i muscoli stabilizzatori andranno a proteggere i dischi, mentre da seduti il carico sui dischi sarà più alto non essendoci “protezione”. Da seduti la postura deve essere naturale, a volte mi capita di vedere ragazzi che accentuano la curva lombare come se dovessero fare panca piana, questo è un errore da non fare.

Con i manubri la presa può essere classica, con i palmi delle mani rivolti in avanti, oppure neutra. Non è importante tanto la rotazione del polso ma la giusta postura dell’omero che come abbiamo visto prima deve essere leggermente in avanti (circa 30°).

49 commenti

  1. tigre789 in 18 Luglio 2024 il 13:13

    I like this weblog so much, saved to favorites.

  2. affitto casa sicuro in 17 Luglio 2024 il 02:55

    Thanks for all your efforts that you have put in this. very interesting information.

  3. affitti brevi varese in 17 Luglio 2024 il 01:19

    Fantastic goods from you, man. I’ve understand your stuff previous to and you’re just extremely great. I really like what you’ve acquired here, certainly like what you are saying and the way in which you say it. You make it entertaining and you still care for to keep it sensible. I can not wait to read much more from you. This is actually a terrific site.

  4. iptv smarters pro abonnement in 16 Luglio 2024 il 21:56

    Only wanna state that this is handy, Thanks for taking your time to write this.

  5. Java Burn reviews in 16 Luglio 2024 il 21:04

    Enjoyed looking at this, very good stuff, thanks. “A man does not die of love or his liver or even of old age he dies of being a man.” by Percival Arland Ussher.

  6. Sight Care Review in 16 Luglio 2024 il 03:21

    of course like your website however you have to check the spelling on several of your posts. Many of them are rife with spelling problems and I to find it very bothersome to inform the truth nevertheless I will certainly come back again.

  7. copriletti matrimoniali in 15 Luglio 2024 il 21:50

    I was very pleased to find this web-site.I wanted to thanks for your time for this wonderful read!! I definitely enjoying every little bit of it and I have you bookmarked to check out new stuff you blog post.

  8. visit homepage in 13 Luglio 2024 il 13:31

    I will right away seize your rss as I can not find your email subscription link or e-newsletter service. Do you have any? Please permit me know so that I may just subscribe. Thanks.

  9. The Genius Wave in 12 Luglio 2024 il 13:17

    you may have an incredible blog right here! would you like to make some invite posts on my weblog?

  10. Prodentim in 11 Luglio 2024 il 23:09

    You have remarked very interesting points! ps decent site.

  11. jose ignacio hotels in 9 Luglio 2024 il 14:29

    You made some fine points there. I did a search on the subject matter and found mainly folks will have the same opinion with your blog.

  12. link alternatif raja76 in 8 Luglio 2024 il 15:39

    I admire your work, appreciate it for all the informative content.

  13. Sumatra slim belly tonic in 6 Luglio 2024 il 08:18

    F*ckin¦ remarkable things here. I am very satisfied to see your post. Thanks a lot and i am looking ahead to touch you. Will you kindly drop me a mail?

  14. Sight Care Review in 6 Luglio 2024 il 05:36

    I couldn’t resist commenting

  15. link alternatif raja76 in 5 Luglio 2024 il 19:22

    Great post. I was checking continuously this blog and I am impressed! Extremely useful information specifically the last part 🙂 I care for such info a lot. I was looking for this certain info for a long time. Thank you and best of luck.

  16. raja76 in 5 Luglio 2024 il 12:00

    I also believe hence, perfectly indited post! .

  17. asia76 in 4 Luglio 2024 il 04:54

    I saw a lot of website but I believe this one has got something special in it in it

  18. sportaza casino in 3 Luglio 2024 il 01:21

    Hello, Neat post. There’s an issue along with your web site in internet explorer, would check this… IE nonetheless is the marketplace leader and a big part of other people will omit your great writing because of this problem.

  19. leanbiome in 30 Giugno 2024 il 23:04

    What Is LeanBiome? LeanBiome is a natural weight loss supplement that reverses bacterial imbalance in your gut microbiome with the help of nine science-backed lean bacteria species with Greenselect Phytosome, a caffeine-free green tea extract crafted with patented phytosome technology.

  20. cognicare pro in 30 Giugno 2024 il 04:13

    What is CogniCare Pro? CogniCare Pro is 100 natural and safe to take a cognitive support supplement that helps boost your memory power. This supplement works greatly for anyone of any age and without side effects

  21. renew reviews in 29 Giugno 2024 il 15:09

    Hey! I could have sworn I’ve been to this blog before but after browsing through some of the post I realized it’s new to me. Anyhow, I’m definitely happy I found it and I’ll be bookmarking and checking back frequently!

  22. lottery defeater software reviews in 29 Giugno 2024 il 00:12

    Lottery Defeater Software: What is it? Lottery Defeater Software is a completely automated plug-and-play lottery-winning software. The Lottery Defeater software was developed by Kenneth.

  23. AD8031ARTZ-REEL7 in 27 Giugno 2024 il 20:43

    I am so happy to read this. This is the type of manual that needs to be given and not the accidental misinformation that’s at the other blogs. Appreciate your sharing this greatest doc.

  24. Best way to ship from China to Italy in 27 Giugno 2024 il 18:48

    Great line up. We will be linking to this great article on our site. Keep up the good writing.

  25. Vitamin Oral Liquid Bottle in 27 Giugno 2024 il 17:58

    After study a few of the blog posts on your website now, and I truly like your way of blogging. I bookmarked it to my bookmark website list and will be checking back soon. Pls check out my web site as well and let me know what you think.

  26. Obsolete electronic components in 27 Giugno 2024 il 14:54

    You are my inspiration , I own few web logs and rarely run out from to post .

  27. massaggi erotici in 27 Giugno 2024 il 09:27

    It’s the best time to make some plans for the future and it is time to be happy. I’ve learn this post and if I could I wish to counsel you some interesting issues or tips. Maybe you can write subsequent articles referring to this article. I wish to learn more issues approximately it!

  28. hire a hacker for cell phone in 27 Giugno 2024 il 06:19

    I like the valuable information you provide on your articles. I will bookmark your weblog and take a look at once more here frequently. I am fairly sure I’ll be informed a lot of new stuff proper right here! Best of luck for the next!

  29. VenoPlus 8 in 26 Giugno 2024 il 08:15

    I have recently started a web site, the info you provide on this web site has helped me greatly. Thank you for all of your time & work.

  30. LipoSlend in 25 Giugno 2024 il 11:40

    Wow, awesome blog layout! How long have you ever been running a blog for? you made running a blog look easy. The total glance of your web site is magnificent, as smartly as the content material!

  31. slot asia76 in 25 Giugno 2024 il 07:51

    I just could not depart your site prior to suggesting that I actually enjoyed the standard info a person provide for your visitors? Is going to be back often in order to check up on new posts

  32. cognomi polacchi in 24 Giugno 2024 il 21:12

    Hello there! Would you mind if I share your blog with my facebook group? There’s a lot of people that I think would really enjoy your content. Please let me know. Many thanks

  33. Fitspresso review in 24 Giugno 2024 il 14:32

    Good V I should certainly pronounce, impressed with your website. I had no trouble navigating through all the tabs and related information ended up being truly simple to do to access. I recently found what I hoped for before you know it in the least. Quite unusual. Is likely to appreciate it for those who add forums or anything, website theme . a tones way for your customer to communicate. Excellent task..

  34. link adm4d in 22 Giugno 2024 il 19:39

    I reckon something truly special in this website .

  35. vs sertanejo in 21 Giugno 2024 il 19:28

    Hey very cool website!! Man .. Excellent .. Amazing .. I’ll bookmark your blog and take the feeds also…I’m happy to find a lot of useful info here in the post, we need develop more techniques in this regard, thanks for sharing. . . . . .

  36. Lottery Defeater in 18 Giugno 2024 il 15:02

    I got what you intend,saved to fav, very nice website .

  37. Leanbiome review in 16 Giugno 2024 il 15:10

    naturally like your website however you need to take a look at the spelling on several of your posts. Several of them are rife with spelling issues and I in finding it very troublesome to tell the reality then again I’ll definitely come again again.

  38. Lottery Defeater Reviews in 16 Giugno 2024 il 01:18

    I genuinely treasure your piece of work, Great post.

  39. sugar defender reviews in 14 Giugno 2024 il 16:01

    What is Sugar Defender 24? Jeffrey Mitchell made the Sugar Defender 24. It is a product (Sugar Defender Diabetes) that helps your blood sugar health.

  40. Fitspresso reviews in 14 Giugno 2024 il 07:28

    Some really great info , Glad I found this. “True success is overcoming the fear of being unsuccessful.” by Paul Sweeney.

  41. Vivaslim Review in 11 Giugno 2024 il 11:41

    Its such as you read my thoughts! You seem to grasp so much about this, such as you wrote the e book in it or something. I believe that you just could do with a few p.c. to drive the message house a little bit, however instead of that, this is excellent blog. An excellent read. I will definitely be back.

  42. Cerebrozen in 10 Giugno 2024 il 18:30

    It is appropriate time to make a few plans for the long run and it is time to be happy. I have read this publish and if I could I want to counsel you some attention-grabbing things or suggestions. Perhaps you could write next articles regarding this article. I desire to read more issues approximately it!

  43. random selector number in 10 Giugno 2024 il 17:42

    Excellent read, I just passed this onto a colleague who was doing some research on that. And he actually bought me lunch because I found it for him smile Thus let me rephrase that: Thanks for lunch!

  44. Sugar defender drops review in 7 Giugno 2024 il 10:43

    My brother recommended I might like this website. He used to be totally right. This submit actually made my day. You cann’t imagine just how a lot time I had spent for this information! Thank you!

  45. Sight Care review in 5 Giugno 2024 il 06:53

    Fantastic site. A lot of useful information here. I’m sending it to several buddies ans also sharing in delicious. And certainly, thanks in your effort!

  46. hire an instagram hacker in 4 Giugno 2024 il 10:29

    I¦ve recently started a web site, the info you provide on this site has helped me greatly. Thank you for all of your time & work.

  47. Fitspresso review in 30 Maggio 2024 il 19:28

    Thanks for some other informative blog. Where else may I get that type of info written in such a perfect approach? I have a project that I’m just now running on, and I’ve been at the look out for such information.

  48. Renew in 29 Maggio 2024 il 02:54

    Outstanding post, I believe people should larn a lot from this site its very user genial.

  49. Nettie Swasey in 27 Maggio 2024 il 13:32

    I’m not that much of a online reader to be honest but your sites really nice, keep it up! I’ll go ahead and bookmark your website to come back down the road. Cheers

Lascia un commento





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.

102
54
52
132

Codice sconto: lagana10