Le tirate al mento
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Le tirate al mento sono un esercizio utilizzato per lo sviluppo di deltoidi e trapezio superiore. Si può eseguire con i manubri, con il bilanciere o ai cavi. Vediamo come si esegue con il bilanciere:
-Impugnare il bilanciere con presa stretta. Il bilanciere Z risulta migliore del bilanciere classico perché il bilanciere classico andrebbe a causare possibili traumi a livello articolare.
-Scapole in posizione neutra, spalle indietro e petto in fuori.
-Piedi a larghezza spalle, busto dritto, portare i gomiti in alto portando il bilanciere al mento.
-Consiglio di effettuare il movimento in apnea per proteggere la schiena ed evitare dondolamenti.
Fino ai 90° lavora principalmente il deltoide (possiamo vedere che il movimento del braccio è lo stesso delle alzate laterali), dopo il carico sarà maggiormente per il trapezio superiore. Possiamo dire che è un mix tra alzate laterali con braccio flesso e scrollate.
E’ un esercizio potenzialmente più pericoloso rispetto ad altri, chi ha problemi alle spalle deve evitarlo.
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