Rear Delt Dumbbell Fly
Il rear delt dumbbell fly è un esercizio per la schiena e le spalle che mira ai romboidi e ai deltoidi posteriori attraverso un ampio movimento di trazione. Eseguito in posizione inclinata, migliora la postura della parte superiore della schiena e la salute delle spalle.
Come eseguirlo
- Impugna un manubrio per mano e inclinati in avanti partendo dai fianchi finché il busto non è quasi parallelo al pavimento.
- Lascia pendere i manubri sotto il petto con i palmi rivolti l'uno verso l'altro.
- Con una leggera flessione dei gomiti, solleva entrambe le braccia lateralmente fino all'altezza delle spalle.
- Fai una pausa nel punto di massima contrazione, stringendo le scapole tra loro.
- Riporta lentamente i manubri nella posizione di partenza.
- Ripeti per il numero di ripetizioni desiderato.
Consigli sulla forma
- Fletti i fianchi mantenendo la schiena piatta.
- Mantieni una flessione leggera e costante nei gomiti.
- Guida il movimento con i gomiti mentre sollevi i pesi.
- Stringi le scapole tra loro nella fase di massimo sollevamento.
Respirazione: Espira mentre sollevi i manubri verso l'esterno e inspira mentre li abbassi alla posizione di partenza controllando il movimento.
Errori comuni
- Usare il momento cinetico per slanciare i pesi verso l'alto, riducendo il lavoro dei muscoli della parte alta della schiena.
- Sollevare le spalle verso le orecchie, spostando la tensione dai deltoidi posteriori ai trapezi.
- Incurvare la parte bassa della schiena nella posizione di flessione, il che può sovraccaricare la colonna vertebrale nel tempo.
Muscoli coinvolti
Primari: romboidi. Secondari: deltoidi posteriori, trapezi.
Serie e ripetizioni consigliate
Migliorare la forma fisica
3 serie × 10–12 ripetizioni, recupero 60 s
Perdere peso
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Più facili, più difficili e alternative
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Alternative
Fai attenzione se…
- Se avverti un dolore acuto all'articolazione della spalla, interrompi l'esercizio e opta per un movimento di tirata più leggero.
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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E se avverto la tensione nella parte bassa della schiena invece che nella parte alta?
Potresti essere in una posizione troppo eretta o stare incurvando la colonna vertebrale. Assicurati che il busto sia quasi parallelo al pavimento e che il core sia leggermente contratto.
Quanto dovrebbero essere pesanti i manubri?
Inizia con un carico molto leggero. I deltoidi posteriori sono muscoli piccoli e usare un peso eccessivo porta di solito a slanci e a una forma scorretta.
Posso fare questo esercizio da seduto?
Sì, puoi sederti sul bordo di una panca e inclinare il busto in avanti sopra le cosce se la posizione flessa in piedi affatica la zona lombare.