Spalle larghe e dritte. Non è un sogno solo maschile e non ha ragioni semplicemente estetiche. Per una volta non parliamo di cellulite e di come sconfiggere con la ginnastica la buccia d’arancia. Rafforzare i muscoli delle spalle aiuta a ridurre la possibilità di traumi, che si possono verificare non solo allenandosi troppo in palestra, ma anche sollevando dei pesi eccessivi. Inoltre, sviluppare correttamente la parte superiore del corpo riduce alcuni dolori alla schiena e permette una maggiore armonia con il resto del fisico.
Burpees
È un esercizio un po’ complesso, ma molto efficace. Guardate il video. Permette di allenare i muscoli deltoidi e al tempo stesso anche quelli della schiena. Come sempre proponiamo esercizi che si possono fare in palestra, ma anche a casa. Non avete bisogno di pesi. Per eseguirlo dovete partire da in piedi. Poi piegando le gambe, accovacciatevi a terra fino a toccare il pavimento con le mani. Ora appoggiandovi solo sugli arti superiori stendete le gambe indietro. In questa posizione fate una piccola flessione e poi riavvicinate le gambe al corpo. Ora rialzatevi. Ripetete 10 volte. Potete anche aggiungere un saltello.
French Press Con Mabubri Pesi
Se non avete a casa dei pesi, potete prendere anche due bottiglie da mezzo litro. Riempitele poi in base alle vostre forze. Braccia in alto e parallele. Piegate indietro solo l’articolazione. Il resto del busto deve stare fermo. Se avete la sensazione che sia troppo faticoso. Fate delle semplici alzate laterali. In questo caso, partite con le braccia lungo i fianchi, con i gomiti leggermente flessi. I manubri sono allineati verticalmente con le spalle. Ora sollevate i pesi fino a creare con busto e braccia un angolo di 90°. Poi tornate alla posizione iniziale. Ripetete l’esercizio per 10 volte. Fatene almeno tre serie.
Infine, una piccola annotazione tecnica. I muscoli della spalla sono: il deltoide, quello che dà una forma arrotondata alla spalla, poi c’è il muscolo sovraspinoso o sovraspinato, il muscolo sottospinoso o sottospinato, il muscolo sottoscapolare, il muscolo grande rotondo e il muscolo piccolo rotondo.
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