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Questa rubrica è a disposizione di tutti coloro che vogliono porre delle domande in merito al Body Building Natural. Se le domande saranno pressoché identiche ad altre già pubblicate non avranno risposta. Si consiglia pertanto di consultare prima questa rubrica.
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Risponde alle domande Enrico Bronzetti con la partecipazione di alcuni membri dello staff di Redazione..

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Domande:

Quale è la migliore acqua minerale? Se non potete
Sono un uomo di 32 anni e pratico il bodybuilding
Sono un giovane bodybuilder (18 anni).
Non ho mai fatto effettivamente body building ma ho
Volevo sapere se ci si puo allenare appena alzati
Gioco a tennis e faccio anche pesi, il mio
Sono un praticante di arti marziali e soffro della patologia
Sono un ragazzo di 21 anni, 177 cm, 83 kg. Per
Sono Marco ho 33 anni e faccio fitness da 3.
Avrei bisogno di alcuni consigli per

Domande e Risposte
Quale è la migliore acqua minerale? Se non potete
Quale è la migliore acqua minerale? Se non potete indicarmi la marca consigliatemi almeno come debbo orientarmi nella lettura delle etichette.
Risposta: Sinceramente quale è la migliore non lo so, ma sta di fatto che se vuoi avere davvero un'acqua purissima la devi distillare facendo così perdere le possibili unita tossiche presenti. Una buona acqua del rubinetto distillata potrebbe già essere la migliore che puoi trovare.
Sono un uomo di 32 anni e pratico il bodybuilding
Sono un uomo di 32 anni e pratico il bodybuilding da un po' di tempo, nonostante i miei innumerevoli sforzi, sia nella alimentazione che nell'apporto di integratori, non riesco ad avere grossi risultati, sinceramente credo che il mio istruttore non sia dei migliori. Vi metto a conoscenza della mia scheda di questo mese e giudicate voi: 1 giorno pettorali in superserie 5x8 con dorsali 2 giorno bicipiti in superserie 5x8 con tricipiti 3 giorno gambe e spalle 3x10 Avete da suggerirmi un piano di allenamento, tenendo conto che faccio regolarmente una dieta iperproteica (proteine e aminoacidi prima e dopo l'allenamento) e spuntini in orari prestabiliti. Peso 87 kg sono alto 1.79 e forse dovrei perdere qualke kg di massa grassa, per questo integro con 40 min. di Rotex ogni giorno. Ho le spalle abbastanza grosse rispetto alle braccia che secondo me devono essere molo più grosse perché sproporzionate rispetto al tronco. Ho pochissima forza nei pettorali (max 5x8 con 30 kg panca piana)
Risposta: Riguardo la sua scheda fatta di superserie, direi che ho pochi dati per valutarla, ma a parte questo ha davvero bisogno di una tecnica d'intensità come le superserie? Tutto potrebbe essere fuorviante dai veri e propri fondamenti atti alla costruzione muscolare. Io non la conosco quindi non posso dire se il suo istruttore ha fatto bene a darle le superserie o meno in un particolare momento della periodizzazione annuale. Sta di fatto che per crescere deve cercare di aumentare i carichi progressivamente bilanciando al meglio i recuperi. Consideri il fatto che la genetica è davvero fondamentale in questa attività quindi i risultati rallentati o bloccati possono dipendere anche dalla percentuale di fibre che abbiamo oltre a tutte le disposizione naturali ormonali. Tuttavia il discorso è molto complesso e da personalizzare.
Sono un giovane bodybuilder (18 anni).
Sono un giovane bodybuilder (18 anni). Innanzitutto vorrei sapere se la mia età è giusta per praticare questo sport (lo pratico già da un anno con buoni risultati). Il mio apparato scheletrico corre qualche rischio praticando questo sport (140kg squat al Multipower). Assumo i seguenti integratori: Arginina, BCAA, Proteine, Creatina, Tribulus terrestris, D-ribosio, maltodestrine e CellTech. Comincio ad avere un po' paura di tutta questa roba e soprattutto non ho uno schema preciso di assunzione. Cosa mi consigliate?
Risposta: Se l'allenamento è corretto è consigliato anche in età precedente la tua, ma se fatto male è sconsigliato anche in soggetti più adulti, quindi... Riguardo gli integratori che assumi, li stai prendendo senza una dovuta programmazione quindi perché li stai assumendo? Pensi che basti prenderli per avere dei risultati degni di nota. Potresti incorrere in posologie sbagliate potenzialmente dannose e non proficue, inoltre sai i perché assumi questi integratori? Penso che tu debba rivolgerti ad un buon preparatore oppure puoi usufruire del servizio di consulenza dove facciamo anche dei programmi d'integrazione correlati a tutto il resto.
Non ho mai fatto effettivamente body building ma ho
Non ho mai fatto effettivamente body building ma ho praticato un pò di boxe. Ora mi sto rimettendo in forma con un pò di esercizi casalinghi; sono già abbastanza definito eccetto i trapezi, che non mi sono mai cresciuti. Mi puoi consigliare un allenamento specifico per farli crescere?
Risposta: Bè, può provare ad aggiungere alla sua routine degli esercizi di isolamento come le scrollate con manubri o bilanciere oppure delle tirate al mento, anche se consiglio il primo esercizio per motivi di natura biomeccanica.
Volevo sapere se ci si puo allenare appena alzati
Volevo sapere se ci si può allenare appena alzati la mattina anche se a stomaco vuoto! Poi, è vero che bisogna aspettare un' oretta prima di mangiare dopo essersi allenati? Se si vale anche per gli integratori? Ultima cosa, durante l'allenamento bisogna seguire uno schema preciso nell'eseguire gli esercizi oppure no? Esempio, se sto allenando i tricipiti e faccio prima il french press su panca orizz(10-8-6-4)e poi le spinte su panca(4x8)il primo es un complementare il secondo un esercizio base! Posso invertirne l'esecuzione avendo lo stesso risultato? Posso sostituire l'esercizio complementare con un altro complementare e idem con l'esercizio base senza problemi? Ultimissima cosa qual' è l'esercizio principe per i bicipiti?
Risposta: Certo che puoi allenarti a stomaco vuoto, chi te lo impedisce? ma di certo non te lo consiglio. Prima di tutto appena alzato non hai sufficiente concentrazione per sollevare carichi pesanti, non hai in corpo i nutrienti necessari per poter avere una buona energia durante l'allenamento, quindi a te l'ardua sentenza. Per il discorso puramente aerobico invece appena alzati è possibile perché questo tipo di attività non necessità di particolari impegni psico-fisici ed inoltre in particolare frangenti è anche consigliato. Riguardo invece l'ora dopo l'allenamento penso che qui stai facendo un po' di confusione. Prima di tutto appena finito l'allenamento si apre la famosa finestra anabolica dove il corpo recepisce al meglio tutti i nutrienti utilizzandoli per il ripristino e la crescita muscolare. Ci sono alcuni integratori ed alimenti che normalmente vanno scaglionati nei periodi successivi all'allenamento. Per esempio, alimenti energetici a base di carboidrati ad IG elevato vanno assunti subito dopo l'allenamento mentre in un secondo momento, tipo 30 min dopo la prima assunzione, è possibile assumere un altro pasto a base di proteine e carbo ad IG basso-medio. Ricorda inoltre che gli integratori sono degli alimenti, quindi... Passando alle domande sugli esercizi, ti posso dire che solitamente l'ordine è prioritario nel senso che si fanno prima gli esercizi dove si è carenti o dove si vuole avere un certo sviluppo muscolare in modo da avere il massimo delle energie da spendere per il determinato muscolo ed esercizio in questione. Cambiando l'ordine degli esercizi naturalmente gli effetti allenanti sono diversi e da valutare in un contesto ampio di allenamento considerando anche gli obiettivi prefissati. L'esercizio per il bicipite che considero principe è il curl manubri anche se sono eccezionali anche le trazioni alla sbarra presa supina solitamente utilizzate per i dorsali ma che comunque danno un grande stimolo anche ai biicpiti durante tutto l'arco di movimento stimolando al meglio tutti i capi di questo muscolo oppure i classici curl con bilanciere o i vari concentrati.
Gioco a tennis e faccio anche pesi, il mio
Gioco a tennis e faccio anche pesi, il mio problema è che da ragazzo ho sofferto del morbo di Oogurn-Slater (si scrive cosi?), che riguarda le calcificazioni del ginocchio, e da allora soffro spesso di tendiniti ai rotulei. Un bravo fisioterapista, che è anche medico sportivo di una squadra di B, mi ha sconsigliato di eseguire, per sempre, squat, affondi ed altri esercizi come il leg extension. Come posso allenare il quadricipite?
Risposta: Se questo medico ti ha dato ottimi consigli penso che debba seguirli. Se ha escluso determinati esercizi probabilmente puoi allenare i suddetti muscoli con un altro tipo di movimento, ad esempio la Pressa e leg curl anche se un suo consulto è sempre la migliore cosa. Chiedigli anche se puoi intraprendere lo Spinning, dato che è un'attività abbastanza intensa, e in assenza di pesi può darti un discreto tono delle gambe. Chiedigli anche se ti è possibile fare movimenti parziali come mezzo Squat o Mezzo Stacco così avrai uno stimolo minore sull'intero arco di movimento ma meglio di niente è.
Sono un praticante di arti marziali e soffro della patologia
Sono un praticante di arti marziali e soffro della patologia conosciuta come "anca a scatto"; la mia domanda è la seguente: E' possibile ridurre o cancellare il problema mediante irrobustimento dei muscoli che sostengono l'articolazione? In che modo altrimenti? E' possibile che l'escursione dell'anca non mi permetta una spaccata frontale (180 gradi)? Come aumentarla?
Risposta: Risponde Luigi Nicolini - Si è possibile ridurre "l'anca a scatto"in quanto è fisiologico un certo "gioco"articolare che normalmente è soltanto fastidioso. In determinati soggetti questo si amplifica e può causare disagio nell'effettuazione di determinati movimenti,anche se, generalmente è il movimento di flessione della coxo a causarlo.L'articolazione dell'anca è un incastro molto robusto e se non sussistono motivi patologici non vi risiede alcun fattore di danno articolare. L'allenamento può ridurre ,in alcuni casi eliminare il problema, ma essendo la coxo-femorale una articolazione a 3 gradi di libertà (ossia può muovere l'arto inferiore nei 3 piani dello spazio) prima di prescrivere il tipo di movimenti da eseguire è indispensabile conoscere in quale punto dell'acetabolo femorale si verifica "lo scatto". Dato che servirebbero maggiori informazioni ti invito a farti da un buon fisiatra (una visita obiettiva supera qualsiasi anamnesi via e-mail).
Sono un ragazzo di 21 anni, 177 cm, 83 kg. Per
Sono un ragazzo di 21 anni, 177 cm, 83 kg. Per ora mi alleno tre volte alla settimana (petto e tricipiti, dorso e spalle, gambe e addominali); in palestra adesso i miei esercizi "portanti" sono tre serie da 87,5x10 alla panca, tre serie da 10 ripetizioni di trazioni alla sbarra e per quanto riguarda lo squat 1 serie da 105x20 (per ora mi sto allenando al limite). A partire da agosto purtroppo dovrò fare a meno della palestra per circa un mese e mezzo. A casa ho comunque una panchetta inclinabile, due manubri da poco meno di 30 kg ciascuno e una sbarra per le trazioni. Secondo lei sarà possibile mantenere la mia massa muscolare allenandomi a casa con quanto ho a disposizione? Che tipo di allenamento dovrei fare? Se possibile, preferirei evitare di acquistare altri attrezzi.
Risposta: In base all'attrezzatura che hai puoi trovare delle schede di riferimento in questa sezione. Ti consiglio però di riposarti e di prendere almeno 20-30 giorni di stop. La massa, se ti alimenterai al meglio difficilmente ti calerà in modo visibile anche se la forza una volta ripresi gli allenamenti sarà senz'altro diminuita ma non di molto. Ti consiglio questo perché ti ricaricherai fisicamente e psicologicamente per poter affrontare altri 11 mesi di allenamenti intensi e produttivi.
Sono Marco ho 33 anni e faccio fitness da 3.
Sono Marco ho 33 anni e faccio fitness da 3. Devo dirti che ho integrato gli allenamenti con proteine, creatina e amminoacidi senza ottenere che un lieve risultato. Forse perchè li assumevo in piccole dosi e interrompendone l'assunzione nei weekend. Sono alto 180 e peso 70kg, vorrei aumentare di peso, ossia di massa muscolare, se mangio di più ho ottenuto solo gonfiore, ma come peso niente. Ho aquistato della creatina, glutammina e destrosio, vorrei sapere come assumerli, faccio pesi 3 volte la settimana e 2 volte faccio nuoto. Ho smesso di assumere integratori da quasi 2 mesi, l'ultimo che ho preso sono gli amminoacidi, mentre ho continuato con la glutammina, ma in piccole dosi.
Risposta: Gli integratori prima di tutto non fanno miracoli ma integrano una carenza calorica di un'alimentazione che deve essere ben strutturata. Non è che prendendo una dose molto alta di integratori si migliora il risultato, anzi molto spesso è deleterio.
Avrei bisogno di alcuni consigli per
Avrei bisogno di alcuni consigli per un'allenamento da definizione. 1-Il tempo di allenamento deve rimanere comunque entro l'ora? 2-I tempi di recupero si abbassano? 3-Quante serie e ripetizioni è meglio svolgere? Occorre raggiungere l'esaurimento come nel periodo di massa? 4-Quali sono le principali differenze tra un'allenamento di massa e uno di definizione? 5-Devo usare un maggior numero di esercizi di isolamento? 6-Visto che la corsa, fa bruciare molte meno calorie rispetto ai pesi, aldilà dell'aspetto salutistico, per quale motivo dovrei inserire sedute aerobiche nel periodo di definizioine? 25 minuti settimanali andrebbero bene?
Risposta: Prima di tutto non esiste l'allenamento per definirsi, ma la definizione consiste solo nell'alimentazione modificata e nell'attività aerobica. E' quindi possibile mantenere anche gli stessi allenamenti durante questa fase. Naturalmente quando si è in definizione ci sono delle caratteristiche fisiche da evidenziare e proprio per questo consiglio di mantenere le ripetizioni medie-alte e di non trascurare gli esercizi di isolamento, in modo che tutto questo dia un pumping maggiore ai muscoli facendo risaltare quello che abbiamo costruito nelle precedenti fasi da massa. Riguardo le calorie bruciate con i pesi e con l'aerobica non significa nulla che con un sistema si bruciano più o meno calorie, ma bisogna vedere di queste calorie che nutrienti sono stati bruciati. La gente pensa che per dimagrire basti bruciare più calorie per forza ed è qui che si sbaglia. Le calorie bruciate devono comprendere come nutrienti bruciati maggiormente i grassi e in concomitanza gli zuccheri riducendo al minimo la gluconeogenesi proteica. Il tempo di allenamento naturalmente si allungo con le sedute aerobiche, quindi anche 90 min generali possono andare bene. In questa sezione ci sono molte informazioni dettagliate per quanto riguardano queste fasi.

 

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