Nell’attesa che le palestre possano riaprire e tutto torni alla normalità, per mantenere la forma ed evitare il sorgere di un progressivo stato di disallenamento, l’home-fitness rappresenta un’utile risorsa che abbiamo a disposizione. Tuttavia, prima di sposare la scelta dell’home-fitness, occorre documentarsi bene sugli esercizi più adatti al proprio fisico, al tono muscolare e alla forma fisica di partenza, agire con gradualità e apprendere alcune regole fondamentali per poter allenarsi a casa in tutta sicurezza e con il massimo dei benefici.
In generale, è bene osservare 3 regole fondamentali:
- La prima cosa che consigliamo di fare a chi decide di cominciare ad allenarsi in casa è documentarsi. Leggete libri, articoli, forum online sull’argomento e raccogliete tutte le informazioni necessarie per intraprendere un programma di allenamento autonomo in completa sicurezza.
- Sottoponetevi ad una visita dal vostro medico di fiducia per verificare il vostro stato di salute ed essere certi di poter praticare qualsiasi tipo di attività sportiva in autonomia. Nella maggior parte dei casi, il vostro medico potrà indirizzarvi sul tipo di esercizi più adatti da praticare in casa senza che incorriate nel rischio di traumi e infortuni.
- Studiate un programma di allenamento ponderato sul vostro stato fisico di partenza, senza lasciarvi prendere dalla foga o dall’entusiasmo iniziale. Perché sia efficace e salutare, infatti, qualsiasi attività sportiva deve essere praticata dosando bene la frequenza e l’intensità del lavoro fisico, aumentando lo sforzo passo dopo passo e rispettando le pause tra una serie di esercizi e un’altra.
Il riscaldamento
Il riscaldamento deve essere eseguito con attenzione perché è fondamentale per evitare traumi e strappi muscolari durante il training vero e proprio. La fase del riscaldamento deve consentire al cuore e agli altri muscoli di mettersi in movimento gradualmente e acquisire il giusto ritmo respiratorio che sosterrà le fasi più intense dell’allenamento. Il riscaldamento, quindi, deve durare 5-10 minuti e deve consistere in movimenti come:
– Corsa sul posto, cyclette o tapis roulant;
– Esercizi specifici sui muscoli che impiegheremo maggiormente durante l’attività fisica, ad esempio ripetizioni leggere di addominali, dorsali, pettorali e gambe;
– Come il riscaldamento, anche la fase dello stretching è molto importante e andrebbe praticata sia all’inizio che alla fine dell’allenamento per circa 10 minuti.
Allenarsi a casa: 3 esercizi semplici
Il circuito di esercizi che vi proponiamo può essere un ottimo inizio per far lavorare quasi tutti i muscoli, tonificare e vedere i primi benefici dopo poche settimane. Ecco come partire.
Jumping Jack
Esercizio a corpo libero ottimo per preparare tutta la muscolatura allo sforzo successivo. Dalla posizione eretta con piedi uniti e braccia distese lungo il corpo, si salta a gambe divaricate e braccia fuori per poi tornare alla posizione di partenza. Si inizia con 25 saltelli.
Squat
Esercizio consistenze in piegamenti sulle gambe per tonificare la muscolatura delle cosce e della parte inferiore della gamba. Si parte dalla posizione eretta con i piedi a larghezza spalle. La schiena deve essere diritta, il bacino leggermente indietro, gambe sempre tese. Procedete come se vi voleste sedere su uno sgabello. Anche nella risalita la schiena deve rimanere diritta, con i muscoli lombari e addominali ben contratti. Eseguite 10 ripetizioni.
Push-up
Esercizio specifico per tonificare pettorali, tricipiti e muscoli della spalla. Proni, distesi sul pavimento, con i piedi puntati a terra, partite dalla posizione con le ginocchia appoggiate al suolo, sostenendovi con le braccia distese ad altezza spalle. Sollevate le ginocchia e iniziate l’esercizio, piegando le braccia e avvicinando il tronco al terreno. Non inarcate la schiena e non irrigidite il collo. Testa, schiena e gambe devono essere perfettamente allineate in una immaginaria diagonale. Iniziate con 10 piegamenti.
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