Stacchi da terra
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Gli stacchi da terra sono un esercizio multiarticolare fondamentale importanza. Lavora praticamente tutto il corpo con questo esercizio ed è la base per imparare molti altri esercizi di minore importanza. Avremo un gran lavoro della catena posteriore in particolare quadrato dei lombi e ischiocrurali ma come detto prima sono molti i muscoli chiamati in causa. Come si esegue?
-Partire con il bilanciere posizionato a terra davanti alle tibie.
-Piedi a larghezza spalle.
-La presa deve essere larga quanto le spalle, quindi le mani saranno attaccate alle tibie, esternamente.
-Antiversione del bacino e cercare di tenere la schiena più dritta e naturale possibile.
-Spalle indietro e petto in fuori.
-Scendere in accosciata tenendo la schiena quasi parallela al suolo.
-Mantenere la schiena ferma durante tutta l’esecuzione, anche il collo non deve muoversi, bisogna guardare in basso in avanti. Guardare in avanti inarcando il collo verso l’alto è un errore.
-Staccare il bilanciere tenendolo attaccato alle tibie e arrivare in posizione verticale senza piegare le braccia, facendo forza solo sulle gambe.
-Fare l’esecuzione in apnea con i polmoni pieni d’aria permette di proteggere al meglio le vertebre (questo tipo di respirazione non è indicata per chi ha problemi cardiovascolari).
E’ un esercizio che non è pericoloso se fatto bene, è pericoloso se eseguito male. Fare uno stacco con la schiena in posizione non naturale e non di forza graverebbe molto sulle vertebre e sarebbe pericoloso, per questo motivo chi soffre di ernie e protusioni deve fare molta attenzione e chiedere un parere al proprio medico o meglio fisioterapista se può o meno eseguire questo esercizio.
A partire dagli stacchi da terra abbiamo poi gli stacchi con una gamba sola con manubri o kettlebell, lo swing e altri esercizi. Questi esercizi hanno il vantaggio di allenare anche la propriocettiva e lo svantaggio di non poter caricare come nell’esecuzione classica con il bilanciere.
Guarda il tutorial su Youtube.
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