SCHIENA FORTE E SANA

Schiena forte e sana: quando la palestra non basta

Quasi tutte le persone che visitano un fitness club hanno un obiettivo molto specifico: essere in salute e avere un bel corpo. A nostro avviso, una figura snella è un busto in rilievo, “cubi” di stampa, glutei tonici. Sì, sembra davvero spettacolare! Tuttavia, c’è un altro aspetto della bellezza: la salute. Anche le persone che visitano regolarmente la palestra, purtroppo, molto spesso lamentano tensione o dolore doloroso nella parte bassa della schiena, nella regione cervicale, una diminuzione dell’altezza di 2-3 cm Perché ciò accade – lo scopriremo in questo articolo.

La nostra colonna vertebrale non è trattenuta dal muscolo gran dorsale e non dai “cubi” della stampa, ma da muscoli profondi (autoctoni) adiacenti direttamente alla colonna vertebrale. Tra questi ci sono muscoli corti che sono attaccati in coppia alle vertebre vicine, ce ne sono di lunghi che si estendono lungo l’intera colonna vertebrale dall’osso sacro all’osso occipitale. La funzione principale di questi muscoli paravertebrali è quella di raddrizzare il busto. Anche quando ci pieghiamo in avanti, questi muscoli si contraggono fortemente (non si allungano!), contrastando la forza di gravità. Sono i muscoli autoctoni della schiena che sono responsabili della stabilità dei segmenti vertebrali e aiutano ad allungare (allungare) la colonna vertebrale. Sono chiamati: i muscoli stabilizzatori della colonna vertebrale.

SCHIENA FORTE E SANA

I muscoli profondi della schiena, oltre a stabilizzare la colonna vertebrale, assicurano la mobilità di ciascuno dei suoi reparti. È grazie a loro che possiamo sporgerci in avanti, ruotare il corpo attorno al nostro asse e fare inclinazioni laterali. Quando ci muoviamo in questo modo, c’è un miglioramento del flusso sanguigno nella schiena, e in particolare nelle stesse vertebre. Questo è un punto molto importante a cui tutti dovrebbero prestare attenzione. Una sana mobilità della schiena e un corretto apporto di sangue a ciascuna vertebra sono la chiave della longevità dei dischi intervertebrali. I dischi sono coinvolti nello svolgimento delle funzioni di base della colonna vertebrale: protezione del midollo spinale e delle radici nervose che si estendono dalla sua colonna, deprezzamento durante la deambulazione e altri carichi verticali. È necessario che ciascuno dei 24 dischi della colonna vertebrale riceva la sua intera quantità di nutrienti e acqua. Altrimenti, si verifica la loro graduale distruzione: i dischi perdono umidità ed elasticità, diminuiscono di altezza (è per questo che si verifica una “diminuzione della crescita legata all’età”), i tessuti del disco vengono distrutti, il che può portare a ernia e pizzicamento della radice nervosa. I carichi assiali lunghi e immobili, ad esempio seduti su una sedia, hanno maggiori probabilità di ricevere tali conseguenze.

SCHIENA FORTE E SANA

Com’è la nutrizione del disco intervertebrale, se è noto che i suoi tessuti non hanno un proprio afflusso di sangue, ad es. non hanno vasi sanguigni? Solo per assorbimento di nutrienti e acqua dai capillari delle vertebre adiacenti. Di conseguenza, maggiore è l’attività motoria dei muscoli profondi (sono loro, e non i grandi muscoli superficiali della schiena!), maggiore è il flusso sanguigno nelle vertebre.

Se i muscoli della schiena di una persona sono deboli e hanno una bassa resistenza, sperimentiamo affaticamento alla schiena e alla parte bassa della schiena entro la fine della giornata, è difficile per noi mantenere una postura uniforme, appare una curva “comodo”. Tutto ciò suggerisce che i muscoli profondi della schiena non fanno fronte alla loro funzione diretta. Se non prestiamo attenzione a tali fenomeni e, venendo in palestra la sera, ci mettiamo un bilanciere sulle spalle, non contribuiamo a rafforzare i muscoli profondi della schiena con queste azioni. Al contrario, a causa della debolezza dei muscoli che sostengono la colonna vertebrale e dell’insufficiente nutrizione dei dischi intervertebrali, si possono ottenere spostamenti delle vertebre, protrusioni, ernie.

SCHIENA FORTE E SANA

È stato dimostrato che il rafforzamento di qualsiasi muscolo e il mantenimento delle sue prestazioni avviene solo con  un regolare allenamento della forza . Lo stesso vale per i muscoli profondi della schiena, anche per i più corti. È importante capire che l’allenamento di questi muscoli richiede un approccio speciale: nei simulatori, e ancor di più quando si lavora con un bilanciere, non vengono elaborati nella giusta misura. In tali esercizi sono coinvolti muscoli superficiali e grandi. L’allenamento finalizzato alla costruzione di un “corsetto muscolare” si basa su esercizi di statica e mantenimento dell’equilibrio. Più a lungo si mantiene una posizione instabile e scomoda (all’inizio), più profondo diventa lo sviluppo dei muscoli stabilizzatori.

SCHIENA FORTE E SANA

Lo studio di alta qualità e sicuro dei muscoli profondi della colonna vertebrale e di tutte le articolazioni del corpo avviene nelle lezioni di hatha yoga nella modalità di allenamento di potenza. Un ampio arsenale di esercizi, la capacità di modificare ogni posizione, tenendo conto dell’attuale forma fisica, la corretta modalità di respirazione durante i carichi statici: tutto ciò consente di allenare nel modo più efficace tutti gli strati muscolari del nostro corpo, da quelli profondi a quelli superficiali . La famosa posizione “Planck” (una variazione dell’asana “Chaturanga” dell’Hatha Yoga) è considerata uno degli esercizi universali che allena l’intero “corsetto muscolare” in una volta. Quando viene eseguito, quasi tutti i muscoli del corpo resistono contemporaneamente alla gravità, cercando di prevenire una caduta.

Se vuoi avere non solo un corpo bello, in rilievo, ma anche sano, assicurati di dedicare del tempo ad allenare i muscoli profondi. Ciò garantirà la salute della colonna vertebrale e dell’intero sistema muscolo-scheletrico, rendendo il tuo corpo non solo forte, ma anche armoniosamente sviluppato e resiliente!

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