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Categories: Teoria dell'allenamento

Potenzia la battuta di gambe: flex appeal! – parte 2

Esercizi per la flessibilità della caviglia: Battuta di gambe a Stile

Esegui battuta di gambe a stile per un minuto, in tre modi differenti com 15 secondi di riposo tra l’uno e l’altro:

Battuta sulle spalle a gambe distese: Sdraiati sulla schiena e distendi le gambe per aria appoggiando il peso sulle spalle. Aiuta la schiena tenendola con le mani (vedi immagine). In posizione quasi verticale esegui una battuta di gambe veloce e di breve ampiezza che nasca dalle anche..

Battuta sui gomiti a gambe distese: Da sdraiato a pancia in sù, appoggia sui gomiti in modo che il corpo rimanga sollevato di circa 25 gradi rispetto al suolo. Esegui battuta di gambe per un minuto.

Battuta veloce di caviglie: Nella stessa posizione piega leggermente il ginocchio e “batti” le caviglie tenendole più molli possibile e esegui il movimento alla maggiore velocità che puoi. Cerca di mantenere questa velocità per un minuto (ci vorrà un po’ di pratica prima di riuscire a farlo).

Esercizi per la flessibilità della caviglia: Posizione del guerriero

Modifica questa posizione tradizionale dello yoga posizionando una gamba all’indietro con il collo del piede appoggiato al suolo (vedi immagine). Tieni le braccia in posizione di scivolamento sopra la testa e allunga la parte superiore del corpo sopra la gamba posizionata più avanti, cercando di rimanese il più possibile orizzontale al suolo. Mantieni la posizione per 30 secondi e cambia gamba. Sono necessari equilibrio, forza dei quadricipiti e del CORE per mantenere questa posizione.

Gary Hall. Sr