Esercizi per il fitness : come farli nel modo giusto
L’importanza del riscaldamento
Prima di praticare esercizi fitness non bisogna mai dimenticare di fare del riscaldamento, quando si decide di intraprendere un programma di allenamento complessivo il rischio strappi o lesioni è dietro l’angolo.
Praticare esercizi fitness e portare avanti un piano di allenamento ed un piano di esercizi è l’obiettivo di tutti ma molte persone tendono a tralasciare una parte molto preziosa: il riscaldamento. Non bisogna mai dimenticare infatti che il riscaldamento, non solo migliora le prestazioni, ma aiuterà anche la mobilità generale e favorisce la prevenzione degli infortuni, che possono ostacolare risultati a lungo termine.
Il riscaldamento anche se è spesso trascurato è una salvaguardia semplice e veloce per il vostro corpo.
Il riscaldamento perfetto
Ci sono cinque elementi che sono essenziali per massimizzare i benefici da un allenamento.
1. In primis la mobilità. La mobilità dinamica è la capacità del corpo di muoversi in più direzioni in modo sicuro. Pensate alla “mobilità” come una combinazione tra flessibilità e resistenza. La mobilità dinamica aumenta leggermente il raggio di movimento, evitando così lesioni.
2. Poi c’è il movimento. Pensate a questo come accendere l’auto prima di uscire per una passeggiata. È necessario attivare le parti del cervello che controllano i movimenti che farete nel vostro allenamento. Fare alcune flessioni è un’alternativa migliore, in più vi daranno un pò di volume per stimolare la crescita muscolare così come aumenteranno la forza. Inoltre è bene precisare che il riscaldamento aumenterà il flusso di sangue, aumenterà la temperatura interna, e migliorerà la flessibilità dei muscoli. Più flessibile è il muscolo, meno probabile è lo strappo. È per questo motivo anche che bisogna mettere sempre in campo un riscaldamento che sia estesa tutte le parti del corpo che durante una esercitazione potrebbero ritenersi a rischio. L’esecuzione attraverso un riscaldamento permette al corpo di adattarsi a schemi di movimento specifici ed a ridurre al minimo gli squilibri muscolari.
Al fine di mantenere le articolazioni in buona salute, i muscoli hanno bisogno di essere in sincrono con i legamenti e i tendini con cui lavorano in modo elastico. Tendini e legamenti saranno in buona salute e non si strappano finché la forma è buona ed il peso è adeguato per l’esercizio in corso di esecuzione.
Fatta questa premessa sul riscaldamento vogliamo darvi un elenco di esercizi fitness da praticare, ma non dimenticatevi di eseguire tutti gli esercizi in successione senza riposo.
1. In primis c’è l’esercizio sul rullo:
2-3 minuti concentrandosi sui muscoli posteriori della coscia, dorsali e muscoli medio / bassi della schiena.
2. Poi ci sono gli esercizi di Squat Overhead: 1 set, 10 ripetizioni.
3. Successivamente bisogna proseguire con il Jump Rope: 1 minuto oppure con il Pushup: 1 set, 15 ripetizioni.
4. Ed infine con il Chin up: 1 set, 5 ripetizioni.
Insomma si tratta di una serie di esercizi fondamentali che serviranno non solo a scolpire il vostro corpo ma anche rinforzare i muscoli e a garantire un situazione di benessere generale che viene donata proprio da questo tipo di esercizi.
Infine, per i più appassionati, è possibile anche trovare qualche libro in cui ci sono nozioni, informazioni ed esercizi per fare riscaldamento. E tu hai qualche suggerimento per fare riscaldamento? Vuoi dire la tua? Raccontaci dei tuoi esercizi per il riscaldamento, oppure condividi quest’articolo su Facebook!
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