Written by Recentemente, il cosiddetto fitness di forza è diventato sempre più popolare, combinando due tipi principali di carichi: aerobica ed esercizi per aumentare la massa muscolare. Una delle discipline più comuni nel fitness di forza è l’ABS (Abdominal-Back-Spine) – allenare i muscoli addominali, rafforzare la schiena e “allungare” i muscoli laterali e dorsali.
Vantaggi delle classi
Prima di tutto, tale formazione attrae le donne. Il programma permette di ottenere la forma desiderata e tonificare i muscoli, donando loro sollievo, senza però aumentarne notevolmente la massa. Inoltre, il programma Upper Body sarà utile per gli atleti maschi, soprattutto se hanno bisogno di “asciugarsi” un po’.
Puoi iniziare le lezioni a qualsiasi livello di allenamento, anche zero, perché non c’è bisogno di lavorare con pesi significativi o ritmi di approcci super intensivi. Ma durante le lezioni, puoi rafforzare il corsetto muscolare del corpo, “tirare su” i tricipiti e i bicipiti e rendere bella la stampa.
Equipaggiamento opzionale
Una sessione della parte superiore del corpo di solito dura 45-50 minuti. Durante questo periodo, gli atleti eseguono esercizi con varie attrezzature: body bar (bastoncini da ginnastica), manubri, step platform, ammortizzatori. La regola principale della parte superiore del corpo è un ritmo abbastanza veloce e lavora con il peso.
Esercizi di base
Una delle caratteristiche dell’allenamento per la parte superiore del corpo è la mancanza di un riscaldamento classico: come esercizi di riscaldamento, si comportano come durante la lezione principale, ma con un peso più leggero.
Nella prima metà della lezione, i grandi muscoli della schiena e del torace vengono “allenati”, nella seconda – tricipiti e bicipiti. Gli esercizi includono flessioni, stacchi da terra, distensioni su panca e set con manubri – in una parola, tutte quelle azioni che vengono eseguite nell’allenamento della forza, solo, ripetiamo, con pesi più leggeri.
Ecco alcuni esempi di esercizi:
- Allarga i piedi alla larghezza delle spalle, siediti un po’, abbassa le braccia con i manubri verso il basso. Appoggiati in avanti. Mentre espiri, alza le braccia con i manubri ai fianchi, mentre inspiri, raddrizza le braccia in modo che siano dietro i fianchi, mentre espiri, piega di nuovo le braccia, mentre inspiri, torna alla posizione iniziale.
- Piedi alla larghezza delle spalle, nelle mani – manubri o piccoli pesi. Esegui squat: nella parte inferiore dello squat, le braccia sono piegate ai gomiti, le mani con i manubri sono in alto, durante il sollevamento è necessario “spingere” i manubri verso l’alto. Squat inspira, alzati – espira.
- Stai dritto, prendi l’agente di ponderazione tra le mani e tienilo all’altezza del torace. Fai dei salti (mentre inspiri – allarga le gambe di circa 90 cm, mentre espiri – torna alla posizione originale). Allo stesso tempo, quando allarghi le gambe, solleva le braccia sopra la testa e quando riduci, abbassale di nuovo.
- Esegui flessioni, alternando completo con incompleto.
Questi e altri esercizi comportano l’esecuzione di 10-20 ripetizioni. Puoi fare diverse serie durante un allenamento. Il peso degli agenti di ponderazione dovrebbe essere aumentato gradualmente.
Come intoppo, dovresti fare alcuni esercizi di stretching, che ti aiuteranno ad evitare il dolore muscolare il giorno successivo dopo la lezione.
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