Squat e front squat
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Squat
E’ l’esercizio “Madre”, imparare correttamente lo squat ci permetterà di eseguire nel modo corretto molti altri esercizi. Sfrutta tutti i muscoli degli arti inferiori, e scendendo bene oltre il parallelo il gluteo lavorerà in modo efficace, è stato dimostrato che sono più di 200 i muscoli coinvolti in questo esercizio! E’ usato sia in palestra per benefici estetici sia dagli sportivi per benefici sportivi. E’ un movimento naturale, pensate ad un bambino quando gioca in accosciata, lo fa con una naturalezza eccezionale. Noi lo facciamo tutti i giorni quando ci sediamo, quando andiamo in bagno, ecco che lo squat è anche un esercizio funzionale (significa che ci serve per la vita di tutti i giorni).
Come si esegue
-Partiamo dall’alto, lo sguardo deve essere frontale.
-Le spalle portate indietro, il bilanciere sarà appoggiato sopra al trapezio con palmi delle mani rivolti verso l’alto a supporto con una presa più larga delle spalle (non faranno forza per tenere il bilanciere).
-Il petto in fuori.
-Scapole addotte (chiuse).
-Le curve fisiologiche della schiena vanno accentuate, con particolare attenzione alla zona lombare.
-L’addome va contratto per aumentare la stabilità.
-Importantissima l’antiversione del bacino (sedere indietro) per stimolare al meglio il gluteo.
-Staccare il bilanciere dal rack, fare due passi indietro e iniziare il movimento.
-Inspirare (prendere aria) poco prima di scendere in accosciata.
-Scendere in accosciata piegando le gambe portando il sedere indietro e mantenere le curve della schiena per tutta l’esecuzione.
-Ginocchia che non superano la punta dei piedi e spingono verso l’esterno.
-Piedi alla stessa larghezza delle anche con le punte leggermente extraruotate (posizione naturale senza forzare) e le ginocchia che seguono questa direzione.
-Tornare in posizione eretta spingendo in alto solo con le gambe, mantenendo tutte le posizioni sopra citate, espirando (buttando fuori l’aria mentre si sale dunque).
La manovra di Valsalva consiste nel creare una bolla addominale con la respirazione, la quale protegge le vertebre togliendo fino al 50% del carico a livello dei dischi intervertebrali. Bisogna inspirare e contrarre gli addominali, mantenendo il respiro durante l’esecuzione dell’esercizio, espirare solo al termine della ripetizione. In caso di problemi cardiocircolatori non bisogna utilizzare questa manovra!
Front squat
Il front squat è un esercizio che ha come caratteristica quella di caricare maggiormente sui quadricipiti. Il bilanciere va appoggiato sopra le clavicole davanti al collo, la posizione di quest’ultimo inizialmente darà molto fastidio portando una sensazione di soffocamento, la quale con l’abitudine e un po’ di esperienza verrà superata. Il tenere il bilanciere frontalmente e di conseguenza tenere il busto in posizione maggiormente eretta (anche per non farlo scivolare) porterà meno enfasi su glutei e ischiocrurali.
Esecuzione
-Come per lo squat classico lo sguardo deve essere frontale.
-Il bilanciere sarà appoggiato sopra le clavicole in posizione frontale, quindi le spalle saranno in posizione naturale leggermente protratte in avanti per facilitare l’appoggio del bilanciere e i gomiti alti.
-Braccio orizzontale, gomiti alti quindi è necessario avere una buona mobilità articolare. Polso piegato all’indietro con palmo rivolto verso l’alto, le mani sono dunque solo in appoggio, non faranno forza.
-Busto ben eretto.
-L’assetto scapolare sarà neutro, una postura troppo aperta non permetterà un appoggio del bilanciere facilitato.
-Le curve fisiologiche della schiena vanno mantenute, con particolare attenzione alla zona lombare.
-Contrarre l’addome per aumentare la stabilità.
-Importantissima l’antiversione del bacino (sedere indietro) anche qui.
-Staccare il bilanciere dal rack, fare due passi indietro e iniziare il movimento.
-Inspirare (prendere aria) poco prima di scendere in accosciata.
-Scendere in accosciata piegando le gambe portando il sedere indietro e mantenere le curve della schiena per tutta l’esecuzione.
-Ginocchia che non superano la punta dei piedi e spingono verso l’esterno.
-Piedi alla stessa larghezza delle spalle con le punte leggermente extraruotate (posizione naturale senza forzare) e le ginocchia che seguono questa direzione.
-Tornare in posizione eretta spingendo in alto solo con le gambe, mantenendo tutte le posizioni sopra citate, espirando (buttando fuori l’aria mentre si sale dunque).
Questo esercizio graverà maggiormente sui quadricipiti e sulle articolazioni del ginocchio. La posizione del bilanciere frontale renderà più semplice l’accosciata che dovrà essere completa, sempre mantenendo il busto eretto e il bacino antiverso. In caso di scarsa mobilità la posizione delle braccia può anche essere incrociata cercando di tenere in alto i gomiti.
Il front squat può essere svolto anche con un kettlebell, sarà più semplice da eseguire, il limite dell’esecuzione con questo attrezzo sarà che non può esserci un carico elevato, ma per un principiante è un ottimo modo per approcciarsi ai sovraccarichi
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