Esercizi per potenziare i pettorali, il video tutorial

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Oggi facciamo un po’ di ginnastica. In questo video, trovate tre esercizi, da eseguire a casa o in palestra, per potenziare i pettorali. È una zona che interessa moltissimo sia le donne sia gli uomini e l’allenamento presentato è adatto un po’ a tutti. I movimenti sono in grado di stimolare i muscoli nelle tre fasce principali: alta, bassa e centrale. Prima di mettervi a lavorare voglio raccomandare di fare molto attenzione alla schiena, soprattutto a non caricare la zona lombare.

Piegamenti ginocchia appoggiate. Allora mettetevi in ginocchio e stendetevi in avanti, come se doveste fare una flessione. I piedi vanno incrociati e sollevati da terra. Ci siamo? Ora piegate le braccia. Le spalle devono restare dritte e i gomiti si piegano formando un angolo di novanta gradi. Non è la schiena a piegarsi (fate attenzione a non caricarla), ma il pettorale che permette il saliscendi. Tre serie da dieci.

Piegamenti ginocchia su panca. In questo caso dovreste mettervi in ginocchio su una panca o anche sul letto (se non è troppo alto). Il movimento e le posizioni braccia, schiena e spalle sono le medesime di quello precedente. Anche in questo caso fate tre serie da dieci.

Piegamenti mani ampiezza torace. La posizione iniziale stavolta è la prima, quindi si parte da terra. I gomiti sono stretti lungo il torace e di conseguenza le mani toccano terra appena sotto i pettorali. Flettetevi in avanti e tornate in posizione. Le ripetizioni sono sempre dieci per tre serie.

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147 commenti su “Esercizi per potenziare i pettorali, il video tutorial”

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