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Domande e Risposte

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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.
Si prega di non sottoporre richieste di validità o costruzione di programmi dietetici, in quanto essi essendo molto personalizzati, non darebbero adeguate risposte.
Si prega di non chiedere giudizi su prodotti farmaceutici, integratori, siti e via dicendo.
Viene garantito il più completo anonimato, per cui si prega di evitare di fare accenno al proprio cognome ecc.
Solo gli Utenti Registrati avranno la possibilità di formulare ed inviare le loro richieste.
Si ricorda che la registrazione a questa rubrica é esclusivamente valida per questa, mentre non lo é per il Forum o per la Newsletter.
Sono presenti tuttavia in questo archivio, tutte le precedenti richieste evase con regolare risposta.
 
Risponde alle domande Enrico Bronzetti con la partecipazione di alcuni membri dello staff di Redazione..

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Domande:

E’ vero che gli esercizi da seduti fanno male alla schiena
Sto facendo le Distensioni sopra la testa con manubri
Vorrei svolgere un po’ di attività aerobica per favorire
Ho ripreso da circa una decina di giorni ad allenarmi
Dove devo tenere precisamente il bilanciere quando faccio lo Squat?
Quando faccio lo Squat nella fase di risalita
Premetto che faccio BB a casa non avendo molto tempo
Ho 45 anni ex sportivo (rugby),
Ho 34 anni e dato che sono di corporatura esile
Sono un ragazzo di 18 anni e da due settimane ho iniziato ad

Domande e Risposte
E’ vero che gli esercizi da seduti fanno male alla schiena
E’ vero che gli esercizi da seduti fanno male alla schiena, mentre quelli in posizione eretta sono migliori perché coinvolgono un maggior numero di muscoli e gravano meno sulla colonna vertebrale?
Risposta: Gli esercizi da seduti, naturalmente nella giusta posizione non sono dannosi. Sono invece in alcuni casi dei diretti sostituti di esercizi in piedi, rendendo gli stessi esercizi più sicuri. Esempio lampante è il Military Press e il Lento Avanti. Il primo è anabolicamente più completo dato che stimola più muscolatura compresi molti muscoli stabilizzatori mentre il Lento avanti utilizza meno muscolatura per via della classica posizione seduta. Però è anche vero che il Lento Avanti è più sicuro del Military Press, infatti un errore di esecuzione di quest'ultimo ha notevoli rischi di infortunio nella zona lombo-sacrale rispetto alla versione seduta (Lento Avanti). Il discorso quindi dei carichi e dei rischi di infortunio soprattutto sulla colonna si hanno con gli esercizi in piedi anziché seduti, vedi Squat e Stacchi. Molti esercizi da seduto sono stati concepiti proprio per abbassare i rischi di infortunio. Come regola generale sono d'accordo che gli esercizi fatti in piedi sono migliori come coinvolgimento muscolare e quindi come anabolismo, ma stiamo attenti agli esercizi che si fanno. Poi dipende il perché si fa un determinato esercizio. Personalmente ritengo esercizi come il lento avanti e il MP diversi tra loro perché la concentrazione di stimolo sui deltoidi è differente, quindi è già forse un errore paragonarli come meglio o peggio, ma spero che il concetto si sia capito. Lo squat, lo stacco sono tutti grandi esercizi che se fatti bene sono di grande aiuto per la crescita di forza e di massa, ma se non si fanno nella giusta maniera o non si hanno le possibilità biomeccaniche per farli, meglio passare a versioni sedute e comode come la pressa e il Leg Curl. Ogni esercizio è un mezzo per costruire il fisico ma non è il solo mezzo. Scegliamo quindi cosa è meglio per noi.
Sto facendo le Distensioni sopra la testa con manubri
Sto facendo le Distensioni sopra la testa con manubri su una panca inclinata a 85°. In questo esercizio il movimento deve essere perfettamente verticale o la traiettoria deve essere deviata come l’esercizio sulla panca piana per i pettorali? Ho notato che nell’ ultima ripetizione tendo a spostare la bassa schiena dall’ appoggio della panca e ho paura che questo sia deleterio per la schiena stessa, come posso ovviare a questo problema?
Risposta: Il movimento deve essere innanzitutto naturale. E' difficile di certo mantenere una traiettoria perfettamente verticale per via della biomeccanica, il movimento naturale infatti sposterebbe i manubri leggermente più in avanti ma è bene comuqnue così. Nel lento avanti con il bilanciere, per fare un esempio di riscontro, nella fase di risalita è meglio invece portare un pochino all'indietro il bilanciere facendolo risultare nella fase finale del movimento, proprio sopra la testa. La posizione su panca inoltre che dovresti tenere, non è con la zona lombare attaccata alla panca. La colonna vista lateralmente ha una forma di S e questa forma per la salute della stessa deve essere rispettata. Quindi l'inarcamento che poi è la lordosi naturale della schiena è giusto tenerlo senza " schiacchiare " la zona lombare verso la panca, così da avere il carico sulle vertebre bilanciato ed equilibrato. Se sei andato avanti con la bassa schiena durante l'esecuzione non hai fatto niente di male. Anzi cerca di tenere la schiena con la curvatura naturale ma non inarcare troppo. Puoi aiutarti anche con un panno avvolto tenendolo nella suddetta zona così da non appiattire troppo lo schiena.
Vorrei svolgere un po’ di attività aerobica per favorire
Vorrei svolgere un po’ di attività aerobica per favorire il recupero e per migliorare la mia condizione, quanti minuti di corsa al giorno dovrei fare? Quando mi alleno con i pesi posso fare un po’ di corsa dopo? In attesa di tornare ai carichi dell’ anno scorso (e provare a superarli) posso svolgere attività aerobica tutti i giorni?
Risposta: L'attività aerobica aiuta moltissimo a livello cardiovascolare e per questo puoi avere grandi vantaggi durante l'allenamento e anche nella vita di tutti i giorni, ma non pensare che aiuti il recupero se diventa troppo intensa. Potrebbe infatti ostacolare i progressi di forza e massa se non si ha recuperato bene. Per portare in circolo e favorire il recupero puoi utilizzare il 70% della FcMax ma valuta tu se ti inficia il recupero. Dopotutto la ragione è solo logica, infatti aggiungere qualsiasi forma di attività può affaticare il tuo corpo che deve recuperare al fine di compensare le energie spese, quindi attenzione dato che può essere una scelta valida come potrebbe non esserlo. Al Body Builder che pensa alla costruzione di pura massa, l'aerobica può essere contrastante con i progressi. In un periodo di definizione però utilizzare un qualche esercizio aerobico come la corsa, la cyclette, ecc può essere di grande aiuto alla dieta. Dipende quindi dai tuoi obiettivi. Se vuoi propendere per l'attività aerobica pura, allora devi considerarla prioritaria rispetto all'allenamento con i pesi. Invece se la tua priorità è l'allenamento con i pesi, utilizza l'attività aerobica con parsimonia e segui i molti consigli già dati in questa rubrica.
Ho ripreso da circa una decina di giorni ad allenarmi
Ho ripreso da circa una decina di giorni ad allenarmi (ad Agosto non ho svolto nessun tipo di attività sportiva), mi sto allenando 3 volte a settimana (so che dopo lunghi periodi di inattività si recupera più in fretta) con la tabella da voi suggerita nella Sezione Allenamento (Routine di Allenamento) alternando lo schema (All. A martedì, All. B giovedì, All A, sabato, All. B martedì e così via), sto eseguendo 3 serie per ogni esercizio, sono poche o troppe? Per ritornare ai miei carichi migliori devo aumentare il peso ad ogni singolo allenamento oppure ogni settimana? Quando ho cominciato ho sottratto 4 Kg ad ogni grande esercizio, avrei dovuto diminuire di meno?
Risposta: Allenarsi costantemente deve essere un Must per ogni Body Builder ma consiglio vivamente di staccare un mese all'anno per ricaricarsi fisicamente e psicologicamente. La tua scelta quindi, magari dettata da impegni extra, ferie, o altro, è stata saggia. Aumentare la frequenza di allenamento come nel tuo caso da due volte a tre volte con la stessa routine può essere un'opzione molto valida. E' vero infatti che per via della Mass Memory (memoria muscolare) i nostri recuperi rispetto alle prestazioni di prima sono esponenzialmente più veloci, dopotutto è anche logico e facile ritornare a carichi già sollevati che arrivarci da una fase principiante. Per compiere un buon ricondizionamento muscolare dopo una fase di stop di circa un mese il mio consiglio è di scaricare i carichi precedentemente raggiunti di un 50% e per due settimane mantenere questa percentuale per abituare i muscoli ad un nuovo sforzo e soprattutto per non creare traumi alle articolazioni. Successivamente ripartire a progredire da un 15-18% in meno, sempre rispetto al carico raggiunto prima dello stop e cercare di arrivare ai carichi di prima in 30-60 giorni. Normalmente questa è una percentuale di carico che mette sotto un adeguato stress il muscolo ma non eccessivamente. Scaricare solo 4 Kg potrebbe essere stato deleterio per i muscoli e per la progressione. Un buona progressione infatti è data dal lento e graduale aumento di carichi anche se i suddetti carichi sono già stati raggiunti. Per quanto riguarda le serie per esercizio sono soggettive. Puoi avere risultati maggiore da 3 da 2 o da solo una serie o più serie, dipende molto anche dalla frequenza muscolare utilizzata. Diciamo che il consiglio è di non superare le 3 per via anche di numerosi studi fisiologici passati e recenti che stabiliscono che le serie successive alle 2-3-4 sono inutili per un vistoso calo di forza. Questo esempio è naturalmente generico dato che si sono protocolli da molte più serie come l’8x8 di Gironda o sistemi 10x10 che sono molto produttivi ma vanno strutturati con criterio. Ho solo detto di non superare le 3-4 serie perché immagino che il tuo allenamento sia di tipo classico.
Dove devo tenere precisamente il bilanciere quando faccio lo Squat?
Dove devo tenere precisamente il bilanciere quando faccio lo Squat? Ho letto che direttamente sui trapezi è troppo in alto.
Risposta: Sulla parte alta dei trapezi è un suicidio. Mettere sui trapezi il bilanciere significa appoggiarlo anche sulle vertebre, quindi da evitare categoricamente. Il bilanciere va posizionato più in basso possibilmente appoggiandolo sui muscoli centrali sopra le scapole che contraendosi dovrebbero formare una specie di cuscinetto quasi fatto apposta per gli squat. Normalmente la posizione va in basso, oltre la C7 che è l'ultima vertebra cervicale. Una posizione bassa anche leggermente oltre quella che ho consigliato ora puoi provarla. All'inizio può essere scomoda ma fatta una certa abitudine può essere addirittura migliore anche perché il fulcro dell'esercizio si sposta più in basso sovraccaricando meno la schiena e riducendo così i rischi di infortunio. Valuta però cosa va meglio per te.
Quando faccio lo Squat nella fase di risalita
Quando faccio lo Squat nella fase di risalita ho notato che se contraggo gli addominali la schiena non mi fa male (anche perché credo che così facendo tendo a tenere il busto più dritto), devo tenere gli addominali contratti durante tutto il movimento o in questo modo rovino la forma di esecuzione e impedisco la corretta respirazione?
Risposta: Gli addominali vanno tenuti sempre leggermente contratti senza naturalmente enfatizzare troppo questa contrazione altrimenti ti distrarrà dal movimento stesso dello squat e ti impedirà una perfetta respirazione. Puoi documentarti anche circa la manovra di Valsava atta a prevenire possibili infortuni. Ti consiglio di rivedere comunque la tua esecuzione dello squat anche perché la schiena non dovrebbe far male anche se non contrai volontariamente gli addominali in modo perfetto. Dopotutto durante il movimento gli addominali si contraggono automaticamente durante lo sforzo anche se si può enfatizzare di più la cosa. Cerca di non scendere troppo in avanti e bilancia il peso leggermente più sul tallone ma distribuito comunque su tutta la pianta del piede.
Premetto che faccio BB a casa non avendo molto tempo
Premetto che faccio BB a casa non avendo molto tempo, da 2 mesi i risultati per quanto riguarda i carichi ci sono stati, almeno credo (alla panca ho iniziato con 30kg, adesso sto a 46kg). Ho 22 anni, sono alto 1.88 x 79 kg e vorrei mettere su un po' di muscoli. In proposito vorrei porre qualche domanda: 1)Dopo quanto tempo che si fa Body Building si incominciano a vedere i primi risultati a livello estetico? 2)Facendo allenamento 3 volte la settimana va bene che mangio carne 5 volte la settimana (alterno bistecche e petti di pollo)? 3)Per sviluppare i bicipiti che esercizi posso fare oltre a quello classico? 4)Non uso integratori, ma sono necessari?
Risposta: 1) Non è possibile valutare e stabilire dopo quanto tempo ci sono i risultati. E' possibile avere risultati anche visibili solo dopo un mese, ma di certo solo tu puoi accorgertene e non gli altri. Dipende moltissimo dalla genetica. Inoltre anche la capacità di allenarsi, il saper recuperare e alimentarsi al meglio fanno si che i risultati siano più veloci ed evidenti. Avere dei risultati è anche sinonimo di molta pazienza. Non pensare che dopo un anno puoi avere grandi cambiamenti. Pensa invece che solo nell'arco di 2-3 anni spesi bene potresti avere buoni risultati ma che comunque non saranno il massimo, ma come ripeto, tutto è soggettivo. 2) Certo che va bene, anzi forse ne mangi poca o mal distribuita. Ricorda che in ogni pasto dei 5-6 giornalieri devi avere una piccola dose di proteine che può essere colmata con latte, uova (albumi) carne, pesce, legumi. Più che fossilizzarti sul mangiare per forza carne, cerca di avere una quantità adeguata di proteine in ogni piccolo pasto. Se poi mangi carne, uova, pesce o altro a meno che non sei un atleta molto avanzato e devi anche valutare le proprietà aminoacidiche, non fa molta differenza. L'importante soprattutto in massa e per la salute fisica e psicologica, è di variare al meglio gli alimenti e non fossilizzarsi solo su alcuni. 3) Sviluppare i bicipiti è possibile farlo in moltissimi modi. Può essere un paradosso ma molto spesso è meglio non allenarli direttamente ma solo indirettamente per mezzo di trazioni alla sbarra o alla Lat-Machine entrambe a presa supina. Sicuramente solo con l'ausilio di questi multiarticolari avrai dei grossi risultati. Ma per iniziare una combinazione multiarticolare + curl manubri/bilanciere in una stessa seduta o in sedute alternate può andare più che bene. 4) L'uso di integratori non è affatto necessario. Il mio consiglio è di assumere tutti i nutrienti dalla dieta base, se si hanno le possibilità. Se per esempio non riesci a consumare una deteminata quantità di proteine, carboidrati o grassi a pasto, allora l'uso delle polveri si fa consigliabile se naturalmente vuoi uno sviluppo fisico adeguato. L'importante è il non abuso e regolare l'assunzione di integratori in base alla dieta a tavola.
Ho 45 anni ex sportivo (rugby),
Ho 45 anni ex sportivo (rugby), ho smesso da parecchi anni e da meno di un anno vado in palestra. Mi piace da morire il BB, consapevole degli anni etc. faccio quello che posso, che ha detta degli altri non è poco. Vorrei assumere integratori che mi aiutino nel recupero e perché no nel volume, ma ho una grande confusione. In particolare vorrei capire se glutammina, creatina, carnitina, proteine; visto che tutti le consigliano prima degli allenamenti o subito dopo se possono essere assunte tutte insieme. Inoltre se è necessario o auspicabile consumarne ogni giorno o se puo' essere suff. solo nei giorni di allenamento prima e dopo la seduta.
Risposta: Risponde Paolo Vanzini - Mi complimento con lei perchè non è da tutti a 45 anni riniziare con l'attività sportiva, soprattutto con la grande voglia che dimostra. Veniamo ora agli integratori. E' possibile assumerli tutti e 4 questi integratori, in momenti un po' diversi però. Proteine in polvere: le assuma ogni qual volta con la normale alimentazione se non riesce ad inserire 20-30 grammi di proteine, date dai cibi, nei vari pasti e spuntini. Non vi è una sostanziale differenza tra le proteine in polvere e le proteine date dai cibi, più che altro è una questione di comodità. Io per esempio le trovo molto utili alla sera come spuntino prima di andare a dormire, dato che mi sarebbe difficile consumare una scatoletta di tonno. Se utilizza delle proteine del siero le consiglio vivamente di consumarne 20 grammi insieme a 50 grammi di zucchero (o destrosio possibilmente) subito dopo l'allenamento, sciogliendo il tutto in acqua. Creatina: va assunta tutti i giorni per cicli di circa 6 settimane. Per migliorarne l'assimilazione la sciolga in acqua tiepida e ci aggiunga circa 30 grammi di zucchero. Le consiglio 2 dosi al giorno di 3 grammi cadauna. Quando si allena è consigliato assumere 1 dose subito dopo l'allenamento nella bevanda che le ho descritto prima. Glutammina: 5 grammi dopo l'allenamento nei giorni che si allena, 5 grammi prima di andare a dormire nei giorni che nn si allena. Carnitina: da utilizzare se pratica attività aerobica. Essa favorisce l'utilizzo dei grassi a scopo energetico. Ne assuma 500 mg 30 minuti prima dell'aerobica. Legga per ulteriori dettagli la sezione integrazione (n.d.D)
Ho 34 anni e dato che sono di corporatura esile
Ho 34 anni e dato che sono di corporatura esile, ho deciso di ricominciare ad andare in palestra (ho già praticato pesistica una decina di anni fa senza risultati). Vorrei sapere se praticare due volte la settimana nuoto è controproducente per chi vuol adottare un allenamento B.I.I. che farei frequentando la palestra due volte la settimana (faccio un lavoro sedentario). Vorrei anche sapere quanti esercizi devo fare per ogni muscolo, es.per i dorsali:lat-machine,rematore, ecc. Inoltre, e concludo, mi dia dei consigli utili per affrontare al meglio questa attività.
Risposta: Allenarsi per costruire un fisico più forte e più grosso e più magro non è un'impresa facile. Non esiste una metodica assoluta, non esiste un allenamento assoluto, non esiste un'alimentazione assoluta, non esistono esercizi assoluti, tutto è soggettivo. Le dico questo perché inserendo il nuoto collateralmente al Body Building non può sapere almeno inizialmente se le arresterà i progressi di crescita o no. Naturalmente il nuoto due volte a settimana crea un dispendio energetico che comunque va ad influire sul sistema di recupero e a rigor e se l’alimentazione non è adeguata i processi di crescita saranno inibiti. Veda cosa le piace di più tra il nuoto e il BB e stabilisca delle priorità di programmazione. Il numero di esercizi per ogni muscolo è difficile da valutare e stabilire. Dipende molto dalla genetica, dall'intensità sviluppata e dal altri fattori come il grado di allenamento, carichi raggiunti, lavoro svolto, ecc Gli studi riguardo il numero di serie ed esercizi sono discordanti, ecco perché la sperimentazione su se stessi può essere fondamentale anche perché poi il numero di serie va visto anche in funzione del tipo di allenamento, frequenza, ecc. Ci sono anche dei limiti sottili tra scienza e allenamento reale. Di certo la scienza è veritiera ma comunque per i motivi genetici, di intensità, di recupero e alimentari tutto deve essere personalizzato anche se la strada giusta è quella dell'allenamento fisiologico sensato partendo da un intensità e volume moderato per poi aumentare gradualmente all’occorrenza del ciclo da seguire.
Sono un ragazzo di 18 anni e da due settimane ho iniziato ad
Sono un ragazzo di 18 anni e da due settimane ho iniziato ad allenarmi seguendo il metodo Breve Intenso ed Infrequente. Per la precisione sino ad oggi mi sono allenato solo 2 volte. La prima risale a 8 giorni fa dove ho dovuto aspettare circa 6/7 giorni per recuperare totalmente, la seconda ieri. Quello che non riesco a capire è come mai il primo allenamento ha stressato in maniera efficace i muscoli, mentre il secondo pur essendo di uguale intensità e sempre della durata di circa 40 minuti, escluso il riscaldamento, non ha fatto più di tanto, nel senso che sono sì un po’ più debole ma non di molto. Le ripetizioni sono sempre state pressoché uguali , circa 10, con 3 serie e in tutti gli esercizi sono arrivato all'esaurimento.
Risposta: Non conosco il tuo allenamento quindi non so se la seconda sessione è stata uguale alla prima come tipologia di esercizi oppure è stata composta da un'altra tipologia di esercizi per altri distretti muscolari, naturalmente se si parla di Split Routine anziché Full Body. Se il tuo affaticamento lo identifichi con i DOMS, ovvero i dolori che si possono avere a partire dalle 24-48 ore successive all'allenamento, non significa che se la seduta successiva non li hai, vuol dire che hai lavorato male, anzi. I DOMS non sono sinonimo di crescita ma subentrano solo per dei processi chimici durante la ricostruzione muscolare. Naturalmente se li hai possono far da spia, nel senso che sono sinonimo di non recupero, ma anche se non li hai non significa per forza che hai recuperato. E' un discorso complesso, ma poi deve essere personalizzato da individuo ad individuo. Pensa che finiti i dolori potresti aver recuperato come potrebbe non esserlo. Se naturalmente non è questo il tuo problema, potrebbe essere dipeso dalla diversità degli esercizi. Ogni esercizio per un diverso muscolo e metodica di allenamento stressa più o meno il sistema ormonale, metabolico, e del recupero. Quindi se è stato centrato il problema non c'è da preoccuparsi. Se invece l'allenamento è stato il medesimo potrebbe significare che nei giorni successivi al secondo allenamento o prima del secondo allenamento ti sei alimentato meglio favorendo il recupero oppure hai dormito di più agendo sempre sullo stesso sistema o hai avuto un periodo meno stressante. Se riesci a progredire anche di pochissimo ogni volta, il tuo allenamento sarà sempre più devastante e creerà un continuo schock per il tuo corpo, quindi non preoccuparti. Recupera sempre adeguatamente.

 

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