Non tutti amiamo i metodi di allenamento intensivi però di sicuro tutti abbiamo bisogno di fare un po’ di esercizio fisico, sia per mantenerci in forma e in salute, sia perché il movimento aiuta a migliorare l’umore, inoltre, non sempre è possibile praticare determinati sport perché troppo pesanti per il proprio fisico. In tutti questi casi si può ricorrere alla ginnastica dolce, una serie di esercizi pensati per essere svolti in maniera leggera, dolce appunto, che permettono di migliorare lo stato dei muscoli e del corpo in generale, senza stressarlo e senza troppi sforzi; vediamo, quindi, di cosa si tratta.
Che cos’è la ginnastica dolce
La ginnastica dolce è un tipo di ginnastica che viene definita “dolce” perché utilizza movimenti leggeri, lenti e senza sforzi eccessivi e prevede esercizi semplici ma che vanno a stimolare diverse parti del corpo, sia quelle che usiamo tutti i giorni sia le altre.
La ginnastica dolce favorisce la concentrazione e la calma, aiuta a prendere consapevolezza del proprio corpo e a controllarlo in maniera leggera e a rendere la muscolatura più flessibile e resistente. Con la ginnastica dolce si eseguono esercizi di stretching per gli arti, allungamenti e piegamenti, il tutto svolto in modo “dolce” e delicato e senza stressare il corpo.
I principi della ginnastica dolce
Affinché la ginnastica dolce possa dirsi completa e utile deve rispettare alcuni punti; innanzi tutto deve essere veramente leggera, ossia i movimenti devono essere lenti, fluidi e controllati in modo da poter interagire con il proprio corpo e percepire i cambiamenti dovuti ai diversi movimenti; deve essere eseguita a carico naturale o con piccoli attrezzi in quanto la distribuzione dello sforzo deve limitarsi al peso del proprio corpo perché è con esso che ci dobbiamo relazionare ogni giorno.
Gli esercizi di ginnastica dolce devono essere in grado di stimolare tutto il corpo perché è nella sua interezza che esso interagisce con il mondo; infine, gli esercizi devono tener conto dei problemi fisici e delle capacità motorie della persona che li svolge.
I benefici della ginnastica dolce
I benefici della ginnastica dolce sono molteplici, in quanto, proprio in virtù del suo essere dolce, avvicina le persone gradualmente all’esercizio fisico, facendole acquistare fiducia nel proprio corpo e nelle proprie capacità motorie, oltre ad aiutarle ad avere un rapporto sereno tra corpo e mente.
Questo tipo di ginnastica aiuta a recuperare o a sviluppare la capacità motoria e la giusta postura, favorisce la flessibilità in quanto si basa su movimenti di allungamento muscolare lenti e fluidi utili sia per la tonificazione generale che per acquisire una maggiore padronanza del proprio corpo.
I movimenti della ginnastica dolce sono associati a tecniche di respirazione che favoriscono la concentrazione e la calma: proprio per questo, negli ultimi anni, gli esercizi classici di ginnastica dolce sono stati associati ad alcuni movimenti propri di discipline come yoga e tai-chi e Pilates, fino ad esercizi di ginnastica dolce da svolgere in acqua.
Volendo riassumere schematicamente i benefici della ginnastica dolce si può dire che essa è rilassante e antistress, tonifica e allunga i muscoli, migliora l’agilità articolare e muscolare, migliora l’umore, permette di bruciare calorie e, quindi, di favorire il dimagrimento, ed è propedeutica per sport più intensi.
Chi può fare ginnastica dolce
La ginnastica dolce è adatta a tutti coloro che non svolgono attività fisica o che non la praticano regolarmente, e quindi, gli esercizi sono studiati per le persone sedentarie, per gli anziani, per coloro che hanno problemi di tipo ortopedico e non possono svolgere sport più pesanti, per le donne in gravidanza e, più in generale, per le persone che vogliono godere di uno stato generale di benessere senza stressare il fisico.
Ginnastica dolce, com’è strutturata la lezione
Gli esercizi di ginnastica dolce, almeno all’inizio, devono essere eseguiti in palestra con la supervisione di un istruttore che vi insegnerà i movimenti corretti, poi potrà essere eseguita anche a casa.
Una lezione tipo di ginnastica dolce prevede un momento iniziale di riscaldamento e poi esercizi specifici per la postura, l’allungamento dei muscoli e delle colonna vertebrale, di stretching per braccia, gambe e collo, e una parte dedicata alla tonificazione muscolare, per finire poi con il defaticamento. L’abbigliamento ideale per fare ginnastica dolce è comodo, meglio se in fibra naturale in modo da non ostacolare la traspirazione.
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