Le trazioni. Come migliorarle
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Le trazioni sono un esercizio fondamentale. E’ l’esercizio principale per l’allenamento dei dorsali. E’ un esercizio multiarticolare che lavora praticamente tutta la parte superiore del corpo ma il muscolo target è il gran dorsale insieme ai muscoli della schiena e della spalla posteriore. E’ un esercizio molto impegnativo, vediamo come si esegue:
-Appendersi alla sbarra.
-Contrarre gli addominali.
-Chiudere le scapole e spalle indietro, petto in fuori.
-Tirarsi su e andare con il mento sopra la sbarra, portare i gomiti all’indietro.
-Scendere lentamente controllando il movimento.
-Distendere completamente le braccia e ripetere.
-Le gambe si possono incrociare. Questo perchè il bacino non ruoterà portando più avanti o indietro un arto.
Potete dare un’occhiata su You Tube, troverete i video dedicati a questo esercizio. E’ complesso come esercizio e bisogna seguire un percorso, non ci si sveglia un giorno sapendo andare su e giù con facilità. Spero che questo piccolo tutorial possa aiutarvi.
Come imparare a fare le trazioni
Chi è alle prime armi questo esercizio non lo considera neanche, perché è molto difficile, richiede forza e coordinazione. Ai miei clienti cerco di inserire quasi da subito le trazioni nelle schede di allenamento, credo che sia uno degli esercizi più completi e credo sia fondamentale riuscire a lavorare a corpo libero anche con esercizi più complessi.
Ovviamente all’inizio parliamo di trazioni ma non sono trazioni complete, c’è chi riesce solo a rimanere appeso alla sbarra, chi riesce a salire solo un pezzetto, chi non riesce neanche a rimanere appeso, insomma è soggettivo, l’importante è partire, obiettivo riuscire in futuro a fare una trazione completa alla sbarra. Vi mostro un esempio di progressione: VIDEO
Da dove partiamo?
Mettiamo caso che ho imparato a fare le trazioni ma non riesco a migliorare, è da qualche tempo che sono fermo alle mie 6-7 trazioni, come posso migliorare ancora? Dobbiamo porci delle domande: come le faccio? Vado veloce o vado piano? C’è differenza tra la parte attiva e la parte passiva? Se, come accade sovente, le mie trazioni sono eseguite in maniera veloce e poco controllata, posso iniziare a giocare sulla velocità e sul tempo di contrazione.
Il mio consiglio è di cambiare metodo, devo dare stimoli diversi al muscolo, che vi ricordo non sa contare numericamente, ma risponde a stimoli, a secondi sotto contrazione. Ecco che devo tralasciare il numero di trazioni, non devo pensare a superare il mio record, bensì devo pensare a migliorare la tecnica, devo fare il movimento perfetto, distendo le braccia e vado bene su con il mento sopra la sbarra, a costo di riuscire a farne solo 3!
Avete fatto le vostre trazioni in maniera impeccabile ma ovviamente non riuscite a farne tante quanto prima? Bene, non c’è problema, ci arriveremo. Il segreto per migliorare un esercizio è provare, fare, riprovare e ancora riprovare. Dobbiamo aumentare le sedute. Mi sforzo e vi faccio un esempio davvero stupido, se domani ti dicessero: “tra 3 mesi devi fare 5 trazioni in più di oggi, altrimenti ti sparo in testa”, faresti una sola seduta a settimana di trazioni? Non credo, anzi credo di trovarti tutti i giorni appeso alla sbarra.
Dopo questo esempio idiota abbiamo capito che dobbiamo migliorare la qualità e dobbiamo aumentare le sedute di allenamento. Possiamo inserire le trazioni anche in ogni allenamento.
Quante trazioni dobbiamo fare?
Non c’è un numero preciso per migliorare, quante volte abbiamo sentito “fai 100 trazioni a settimana”, “anzi no fanne 5 al giorno”, “fanne 2 ogni 30 secondi” ecc… Tutti questi programmi funzionano semplicemente perché state ripetendo un gesto e un esercizio molte volte, mentre prima vi limitavate ad un classico 3xmax (massimo numero possibile). Quindi come detto prima dovete farne tante e con qualità, io vi consiglio di andare in stile “forza” ovvero tante serie (5-7) con recuperi completi (3-5’).
Non serve arrivare a cedimento, è importante il volume totale. Potete provare a cercare un numero che vi consente di fare alla perfezione le vostre trazioni, prendiamo il nostro 3 di prima, dopodichè dovete cercare di fare in tutte le serie 3 trazioni perfette.
Quando riuscirò a completare tutte le serie alla perfezione aumenterò a 4 e via dicendo. In breve tempo migliorerete. A giorni alterni magari potete provare a giocare ancora di più sulla lentezza e fare 5-6 serie superlente, curando ancora di più il passivo. Solo successivamente inizierei a giocare sui recuperi, inserendo dei recuperi incompleti, inizialmente mi concentrerei più sulla qualità e sul volume.
Ricapitoliamo, come migliorare nelle trazioni?
Fai l’esercizio più lentamente, migliora la qualità, aumenta le serie, abbassa le ripetizioni. Logicamente se prima le facevi male, ora facendole bene ne farai di meno. Falle anche tutte le volte che ti alleni, fai recuperi ampi.
Buon allenamento!
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