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Categories: Informazioni utili sui prodottiTeoria dell'allenamento

Palette e carico di lavoro differenziato: porta tantissimi miglioramenti

Palette e carico di lavoro differenziato: spesso porta tantissimi miglioramenti

Nuotare velocemente richiede movimenti rapidi e un livello di sforzo controllato. Le palette più grandi sono e più rallentano il movimento ma aumentano lo sforzo della muscolatura. Si ha quindi lo sviluppo di una maggiore forza e spinta ma i movimenti ne risultano rallentati, a scapito della velocità. Più ampia è la paletta, maggiore è la resistenza e maggiore è la forza esercitata.

MA per esercitare questa forza acquisita è necessario applicarla alla velocità del movimento. PER FARE QUESTO C’È SOLO UN MODO: usare PALETTE di DIFFERENTI DIMENSIONI

Trasferire la forza alla velocità di movimento in acqua

È molto semplice. Nuotare molte vasche con una paletta ampia (diciamo una L) che offre grande resistenza, e per almeno due allenamenti a settimana passare alla paletta di taglia inferiore per trasferire la forza acquisita in un movimento più veloce.

Come applicare nella pratica

Questo può essere fatto sia cambiando la misura della paletta da un allenamento all’altro, sia suddividendo il tempo nuotato durante lo stesso allenamento, il 75% del tempo con palette grandi e l’ultimo 25% con palette di taglia inferiore, avendo cura, man mano che ci si avvicina alla competizione, di aumentare la percentuale di allenamento con le palette più piccole a discapito delle grandi.

Il tutto ponendo particolare attenzione a eventuali sovraccarichi sull’articolazione della spalla. Se senti dolorini o fastidi smetti subito di lavorare con le palette più grandi e continua con le palette normali per un po’ di tempo.

Quali palette scegliere per questo tipo di lavoro

Ce ne sono molte di palette di questo tipo, personalmente come rapporto qualità/prezzo le nostre preferite sono le Palette PRO Mad Wave. In alternativa anche le Swimpower di Malmsten hanno un pò più di misure disponibili, come anche le Catalyst della Tyr. Eccole qui: