Seated Calf Raise
Il seated calf raise è un esercizio di isolamento eseguito alla macchina che mira ai polpacci, con un'enfasi particolare sul muscolo soleo. La posizione seduta flette il ginocchio e pone un maggiore carico sul soleo rispetto alle varianti in piedi.
Come eseguirlo
- Siediti alla macchina per calf raise posizionando i cuscinetti sopra le cosce.
- Appoggia l'avampiede sulla pedana, lasciando i talloni sospesi nel vuoto.
- Abbassa i talloni il più possibile per ottenere un allungamento completo dei polpacci.
- Spingi sull'avampiede per sollevare i talloni il più in alto possibile.
- Mantieni brevemente la contrazione in alto, poi torna lentamente alla posizione iniziale.
- Ripeti per il numero di ripetizioni desiderato.
Consigli sulla forma
- Posiziona i cuscinetti per le ginocchia comodamente sulla parte inferiore delle cosce.
- Posiziona la pianta dei piedi saldamente sul bordo della pedana.
- Abbassa completamente i talloni per sentire un profondo allungamento nella parte inferiore delle gambe.
- Spingi sulla pianta dei piedi per sollevare i talloni il più in alto possibile.
- Fai una breve pausa in alto prima di scendere lentamente.
Respirazione: Inspira mentre abbassi lentamente i talloni per allungare ed espira mentre spingi verso l'alto.
Errori comuni
- Rimbalzare in basso rimuove la tensione muscolare e riduce l'efficacia.
- Usare troppo peso limita il ROM e impedisce un completo allungamento del tallone.
- Affrettare il movimento riduce il tempo sotto tensione per il muscolo soleo.
Muscoli coinvolti
Primari: polpacci. Secondari: soleo.
Serie e ripetizioni consigliate
Migliorare la forma fisica
3 serie x 12-15 ripetizioni, recupero 60 s
Perdere peso
3 serie x 15-20 ripetizioni, recupero 45 s00000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000003-4 serie x 10-15 ripetizioni, recupero 60 s},
Più facili, più difficili e alternative
Rendilo più facile
Fai attenzione se…
- Se avverti un fastidio acuto alla caviglia o alla tibia, rallenta o scegli un movimento 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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Perché si esegue da seduti anziché in piedi?
La posizione da seduti flette il ginocchio, spostando l'attenzione dell'esercizio sul muscolo soleo, situato più in profondità nel polpaccio.
Ogni quanto posso allenare i polpacci?
I polpacci recuperano rapidamente e possono essere allenati da 2 a 3 volte a settimana con giorni di riposo nel mezzo.
Cosa succede se non sento molto lavoro nei polpacci?
Assicurati di eseguire un range di movimento completo lasciando scendere completamente i talloni in basso.