Step up sul cubo
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Lo step sul cubo è uno dei migliori esercizi per lo sviluppo dei glutei. L’anca flessa di almeno 90° permette proprio a grande e medio gluteo di lavorare al meglio. Il gluteo lavora perché il carico è importante, il sollevare con una gamba tutto il peso corporeo è già uno sforzo notevole, con l’aggiunta di un sovraccarico ancora meglio.
Dobbiamo pensare a questo esercizio come salire le scale, solo che il gradino da salire è molto più alto. Le regole sono le seguenti:
-Mantenere la schiena dritta con antiversione del bacino durante tutta l’esecuzione.
-Appoggiare tutta la pianta del piede sul cubo.
-Spingere solo con l’arto in appoggio sul cubo.
-Il ginocchio non deve superare la punta del piede.
-Salire con la schiena verticale, non flettersi in avanti.
-Come per lo squat non bisogna chiudere il ginocchio verso l’interno.
-Completare il movimento e distendere completamente la gamba in appoggio sul cubo, solo una volta distesa completamente potrò accompagnare con l’altra gamba.
Questo magnifico esercizio è possibile svolgerlo con manubri o con un kettlebell, nei migliori atleti anche con un bilanciere.
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