7 Esercizi pericolosi che possono danneggiare la salute

7 Esercizi pericolosi che possono danneggiare la salute

A volte l’allenamento della forza non solo non può portare risultati, ma può anche danneggiare la salute. Per evitare conseguenze negative, è meglio rivolgersi ai servizi di un personal trainer, ma se ciò non è possibile e ti alleni ancora da solo o sotto la guida di amici più esperti, allora cerca di evitare le idee sbagliate comuni e non eseguire questi esercizi popolari, ma pericolosi per il tuo corpo, di cui abbiamo parlato in questa raccolta.

Stretching per "riscaldamento"

L’allungamento passivo di muscoli e tendini non allenati può portare a un forte allungamento e persino a lacerazioni, quindi non usarlo come esercizio di riscaldamento. Il momento più adatto per lo stretching è un piccolo intoppo dopo l’allenamento cardio, altrimenti è meglio mettere da parte una lezione separata per lo stretching. Lo stretching dopo l’allenamento della forza non è rilevante.

Alternativa: lo stretching dinamico (movimenti di ampiezza e oscillazione) o il riscaldamento articolare, la camminata vigorosa o gli esercizi ellittici prima dell’allenamento aumenteranno la circolazione sanguigna, disperderanno il sangue ossigenato ai muscoli e li prepareranno in sicurezza per l’esercizio.

Il tiro del blocco superiore dietro la testa

Quando esegue un tale esercizio su un simulatore di blocchi, il corrimano dovrebbe essere sempre di fronte a te. Altrimenti, ti aspetta un infortunio alla spalla! Tirare il blocco dietro la testa crea troppa tensione nell’articolazione della spalla.

Alternativa: tirare il blocco al petto.

Estensione della gamba nel simulatore

Pensa a quante volte nella vita di tutti i giorni devi sollevare pesi in questo modo? Mai? Questo è il punto. In primo luogo, questo esercizio non fornisce alcun beneficio funzionale, cioè non ti dà abilità utili per le attività quotidiane. In secondo luogo, le ginocchia non sono progettate per sollevare pesi con questa angolazione, quindi questo allenamento è soggetto a lesioni.

L’alternativa: squat, stacchi e affondi che seguono i modelli di movimento naturali di una persona e sviluppano i glutei, i muscoli posteriori della coscia e i muscoli stabilizzatori allo stesso tempo.

Squat nella macchina di Smith

Preferisci una macchina Smith a un bilanciere convenzionale, pensando che sia più sicuro? Invano. Durante gli squat, la schiena rimane in posizione eretta, quasi perpendicolare al pavimento. Per questo motivo, viene creato un grande carico sulla colonna vertebrale, che viene compresso. Inoltre, nella macchina Smith, sovraccarichi le ginocchia, ma non alleni completamente i glutei e le anche e non attivi affatto i muscoli del core.

L’alternativa: gli squat a corpo libero o con i pesi allenano l’intera parte inferiore del corpo in modo funzionale, efficiente e senza stress articolare. Inoltre, quando fai questi esercizi, devi bilanciarti e alleni i muscoli del core.

Flessioni inverse

Questo esercizio per tricipiti può facilmente sovraccaricare la cuffia dei rotatori, rendendo dolorose o scomode anche le semplici attività quotidiane come spazzolare i capelli.

Alternativa: esercizi per i tricipiti che posizionano le braccia davanti al corpo, come flessioni, estensioni dei tricipiti con impugnatura a cavo, panca con presa stretta.

"Superuomo"

Questo è un buon esercizio per allenare il muscolo erettore della spina dorsale e per gli stabilizzatori della schiena e del core, ma quando viene eseguito crea un sovraccarico su un’area molto sensibile della colonna vertebrale: la parte bassa della schiena.

Alternativa: l’esercizio cane-uccello ti permette di lavorare bene gli stessi gruppi muscolari senza danneggiare la colonna vertebrale, e puoi anche fare inclinazioni con le mani dietro la testa, stacchi e ponti.

Importante: disagio e dolore durante l'allenamento

Se il solito affaticamento muscolare (o il cosiddetto “intasamento”) si trasforma in dolore durante l’allenamento, questo è un segno sicuro che è ora di smettere. Quindi il tuo corpo lo segnala un po’ di più e uno dei suoi meccanismi sarà danneggiato. Come definire il confine tra disagio muscolare ordinario e pericoloso post-allenamento? “Normale” è espresso come un dolore bruciante o sordo nei muscoli, mentre un segnale di avvertimento è solitamente caratterizzato da dolore improvviso e acuto, che si verifica più spesso nelle articolazioni.

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