Tricipiti

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Tricipiti

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Il tricipite brachiale è composto da tre ventri muscolari, CAPO LUNGO (l’unico biarticolare dei tre) che interviene nei movimenti di estensione del gomito e di estensione della spalla indietro, CAPO MEDIALE e CAPO LATERALE che intervengono nei movimenti di estensione del gomito.

Abbiamo 4 movimenti per sviluppare la muscolatura del tricipite

Spalla flessa 180°. Avremo una flessione-distensione del gomito con le braccia distese in alto, il french curl è il tipico esercizio.

Spalla flessa 90°. Avremo una flessione-distensione del gomito con le spalle flesse a 90°, davanti al viso, french press è il tipico esercizio.

Braccio lungo i fianchi. Il push down è il tipico esercizio per lo sviluppo dei tricipiti. La spalla è in posizione anatomica e il rischio di infortunio è ridotto, così come il carico a livello articolare del gomito è nullo, mentre negli altri esercizi a spalla flessa 90° e 180° il carico graverà sull’articolazione aumentando così il rischio di infortunio.

Spalla estesa dietro. Il kick back è un esercizio che sfrutta il movimento di estensione indietro della spalla e distensione del gomito, portando il capo lungo in particolare ad un lavoro importante. Questo movimento è attuato in maniera più evidente anche nelle DIP e nelle distensioni dei tricipiti da seduto.

Non dobbiamo dimenticare il grande intervento del tricipite in esercizi come la panca piana, le dip e le trazioni. Nella panca abbiamo una distensione di spalla e gomito, infatti la panca soprattutto se eseguita con presa stretta è un ottimo esercizio per lo sviluppo dei tricipiti. Nelle DIP abbiamo una distensione del gomito palese e anche una distensione all’indietro della spalla che abbiamo visto stimolare il capo lungo. Mentre nelle trazioni il discorso è particolare, il tricipite interviene durante tutto il movimento e non ha né un allungamento totale né un accorciamento ma rimane in una contrazione intermedia durante tutta l’esecuzione.

Quando si allenano i tricipiti

Come abbiamo già detto parlando di bicipiti, anche il tricipite è un muscolo che va allenato alla fine della seduta se proprio vogliamo stimolarlo singolarmente. Gli esercizi di isolamento possono essere accantonati in alcuni casi, dato che questi muscoli vengono usati molto in esercizi multiarticolari. Se l’obiettivo è l’ipertrofia pura il discorso è diverso e questi muscoli andranno stimolati singolarmente nel microciclo.

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Alex

Laganà

Nato il 4/2/1993, fin da piccolo pratico calcio, sport che pratico tutt'ora. Durante gli studi universitari lavoro in diversi centri sportivi e palestre, capendo che quello non è l'ambiente che fa per me. Una volta raggiunto il traguardo della laurea nel 2016 inizio così la mia attività di personal trainer e apro il mio studio a Volvera. Nel mio studio seguo i miei clienti in ogni allenamento. Nel mio tempo libero mi piace studiare e ho avuto modo di frequentare diversi corsi, che mi hanno permesso di specializzarmi nel personal training, nella preparazione atletica, nell'allenamento funzionale e nel recupero infortuni. Nel 2019 decido di aprire questo blog per trasmettere le mie conoscenze a tutti coloro che hanno voglia di imparare e desiderano migliorare il loro stile di vita.

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