Hanging Windshield Wipers
I hanging windshield wipers sono un esercizio a corpo libero avanzato che mira agli obliqui. L'impegnativo movimento di oscillazione laterale delle gambe mentre si è appesi richiede una notevole forza di rotazione del core e resistenza della presa.
Come eseguirlo
- Appenditi a una sbarra per trazioni con una presa prona, braccia completamente distese.
- Solleva le gambe finché non sono parallele al pavimento o più in alto.
- Ruota entrambe le gambe insieme verso destra il più lontano possibile.
- Fai oscillare le gambe passando per il centro e portandole verso il lato sinistro.
- Continua ad alternare i lati con un movimento a tergicristallo per il numero di ripetizioni desiderato.
Consigli sulla forma
- Attiva la presa e abbassa le scapole.
- Solleva le gambe tese verticalmente prima di iniziare la rotazione.
- Mantieni il busto il più stabile possibile durante il movimento.
- Controlla la discesa per evitare di sfruttare lo slancio.
Respirazione: Inspira mentre solleva le gambe ed espira in modo costante mentre le sposti da un lato all'altro.
Errori comuni
- Dondolare il corpo usando lo slancio fa sì che il core lavori molto meno.
- Piegare notevolmente le ginocchia riduce la leva e la sfida per gli obliqui.
- Scendere troppo velocemente può affaticare la parte bassa della schiena e le spalle.
Muscoli coinvolti
Primari: obliqui. Secondari: addominali, flessori dell'anca, avambracci.
Serie e ripetizioni consigliate
Migliorare la forma fisica
3 serie × 6–8 movimenti per lato, recupero 60–90 s
Perdere peso
3 serie × 5–8 movimenti per lato, recupero 60 s0000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000005 function
Più facili, più difficili e alternative
Rendilo più facile
Alternative
Fai attenzione se…
- In caso di fastidio alle spalle o alla parte bassa della schiena, riduci l'intensità o scegli un esercizio per il core più delicato.
Indicazioni educative generali, non parere medico. Interrompi in caso di dolore acuto e consulta un professionista qualificato in caso di dubbio.
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I windshield wipers alla sbarra sono adatti ai principianti?
No, si tratta di un movimento avanzato che richiede una notevole forza di presa e controllo del core. I principianti dovrebbero iniziare con sollevamenti da terra o da sedia.
Perché i miei avambracci si stancano prima degli addominali?
La posizione alla sbarra richiede una grande resistenza della presa. Utilizzare dei lusinghi o sviluppare la forza della presa separatamente può aiutare.
Come posso evitare di dondolare?
Concentrati su una breve pausa in alto e inizia il movimento lentamente senza dare slancio con la parte inferiore del corpo.