Step-up
Lo step-up è un esercizio a corpo libero unilaterale che mira ai quadricipiti. Salire su una superficie rialzata sviluppa la forza monolaterale, l'equilibrio e la coordinazione, coinvolgendo anche glutei e femorali.
Come eseguirlo
- Posizionati di fronte a una panca o a un box e appoggia un piede completamente sulla superficie.
- Fai forza sul tallone del piede sollevato per salire sul box, portando l'altro piede accanto al primo.
- Scendi facendo tornare prima il piede che era rimasto a terra, tornando così nella posizione iniziale.
- Ripeti con la stessa gamba per il numero di ripetizioni desiderato, quindi cambia gamba.
Consigli sulla forma
- Posiziona l'intero piede ben piatto sulla panca
- Spingi attraverso il tallone anteriore per alzarti
- Tieni il petto dritto e il core contratto
- Scendi lentamente con controllo
Respirazione: Espirare mentre spingi verso il basso e sali sulla panca, e inspirare mentre torni alla posizione di partenza.
Errori comuni
- Spingere con il piede posteriore, spostando il lavoro lontano dalla gamba anteriore.
- Usare una panca troppo alta, facendo collassare il ginocchio verso l'interno o sollevando il tallone.
- Accelerare la discesa, riducendo il coinvolgimento muscolare e mettendo alla prova l'equilibrio.
Muscoli coinvolti
Primari: quadricipiti. Secondari: glutei, femorali, polpacci.
Serie e ripetizioni consigliate
Migliorare la forma fisica
3 sets × 10 reps per leg, rest 60 seconds
Perdere peso
3 sets × 10–12 reps per leg, rest 60 seconds0000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000005,
Più facili, più difficili e alternative
Rendilo più difficile
Alternative
Fai attenzione se…
- Se avverti dolore acuto o persistente al ginocchio, 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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Qual è l'altezza giusta per il rialzo?
Inizia con un rialzo o uno step basso in cui il ginocchio si trova a circa 90 gradi o meno. Man mano che l'equilibrio e la forza migliorano, puoi aumentare lentamente l'altezza.
Perché sento questo esercizio soprattutto sui polpacci o sugli stinchi?
Questo di solito accade se spingi con la punta del piede posteriore invece che con il tallone del piede anteriore. Concentrati sul mantenere il piede anteriore completamente piatto sulla panca.
Ogni quanto posso fare gli step-up?
2 o 3 volte a settimana sono un ottimo punto di partenza, lasciando almeno 48 ore di riposo tra le sessioni per la parte inferiore del corpo.