lunedì, novembre 12, 2012

Palestra

Può suonare strano alle orecchie dell'atleta di endurance, abituato a passare ore ed ore senza sosta ad allenarsi.
La ricerca costante del peso forma migliore, la paura di aumentare di qualche etto rispetto il proprio peso ideale....che poi è sempre mal valutato e stimato, visto che in pochi si sottopongono ad una visita plicometrica e/o bioimpedenziometrica.
La pusa quindi di aumentare peso, di perdere elasticità muscolare, a volte rende restio l'atleta di resistenza a recarsi in palestra e lavorare sul potenziamento muscolare.

Molti sono i vantaggi dell'allenamento in palestra:-
- Incremento della forzxa muscolare
- Rafforzamento di tendini ed articolazioni.
- Incremento della contrazione tonica muscolare.
- Miglioramento contrattile della muscolatura posturale, importante in qualsiasi  attività, fondamentale nell'attività sportiva.

Dopo qualche anno ho deciso di reintrodurre nel mio programma di allenamento il lavoro in palestra.
2 mesi e mezzo di pesi e macchine suddivisi in vari cicli finalizzati a stimolare e migliorare determinare capacità.
Il tutto svolto in modo tale da non andare a compromettere la principale attività sportiva.

Ho pianificato il tutto in 3 cicli:
1° ciclo: INTRODUTTIVO: durata di 2 settimane, 3 sedute di allenamento a settimana. Questo ciclo mira a prendere o riprendre confidenza con gli esercizi in sovraccarico, sia a pesi liberi che con l'ausilio delle macchine. Lavoro basato su alte ripetizioni (20 ripetizioni) e brevi tempi di recupero (1' tra le serie) al fine di creare una base per i successivi lavori.

2°ciclo: FORZA RESISTENTE: durata di 6 settimane, 3 sedute settimanali. L'obiettivo è quello di stimolare le fibre muscolari bianche veloci a migliorare l'alternzanza della contrazione msucolare, al fine di tollerare per un tempo maggiore a contrazione stessa. quindi serie da 12-15 ripetizioni, con carichi leggermente maggiori (75% del carico massimale), con recupero sempre stretto a 1'.

3°ciclo: FORZA: durata 2-4 settimane, 3 sedute settimanali. L'obiettivo è quello di incremntare la forza contrattile. Una volta migliorata la capacità del muscolo di contrarsi andiamo a migliorare la capacità di produrre un maggior lavoro da parte delle fibre stesse. Qui andremo a lavorare con carichi impegnativi (85-90%) del massimale con brevi ripetizioni (6-8). Qui irecuperi saranno più ampi per dare la possibilità ai muscoli di rigenerare la scorte di Creatinfosfato (CP).



90 commenti:

emiliano ha detto...

Sono sempre interessato a queste " lezioni".
Ne approfitto per chiederti lumi su di un esercizio ,o meglio, su l'uso della leg curl per il rinforzo dei quadricipiti.
Tra i vari ortipedici che ho visto in questi mesi non è ben chiara la sua valenza,uno dice di evitarla per non sovraccaricare rotula e articolazione del ginocchio,mentre l'altro non ha avuto remore a consigliarmela sempre però con poco carico e tante ripetizioni.
Ciao Ale.

kaiale ha detto...

con il leg curl lavori sui quadricipi in maniera specifica ed isolata... questo comporta che c'è un maggior carico estensivo sulla rotula.
Dipende da cosa si vuole meglio sviluppare.
Per potenziare meglio il quadricipite è ottimo come esercizio

emiliano ha detto...

Grazie Ale!Probabilmente farò l'acquisto di una panca leg-curl,le cavigliere che ho usato fino ad ora non permettono un lavoro specifico e non isolano la schiena da eventuali posture sbagliate.
Ciao.

Gianmarco Pitteri ha detto...

Ottima idea e bel programma, mi raccomando aspetto il feedback tra qualche mese!!!

P.S. Perfettamente d'accordo sul discorso peso, tanto che negli ultimi tempi mi peso sì e no una volta a settimana, guardando più che altro la percentuale di massa grassa. Ormai trovo addirittura più semplice guardarmi allo specchio per capire...

kaiale ha detto...

:) Pitt, hai la bilancia che ti valuta la composizione corporea?

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Yes, ho una bilancia abbastanza valida della "Tanita", di solito faccio la media tra modalità "atleta" e modalità "normale".
Mi piacerebbe provare la top di gamma (per uso casalingo) che ha anche i sensori per le mani, però costa parecchio e non so se vale la pena...
Comunque ribadisco che ormai mi basta lo specchio (e mia moglie) per capire... ;-)

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