Le spinte in alto

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Le spinte in alto

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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°).

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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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