Un allenamento con la cyclette, costante, via via intensificato col passare del tempo, aiuta a dimagrire le gambe ed allo stesso tempo a render forte la loro muscolatura. Restituisce loro una linea snella ed armoniosa.
Due parole sulla cyclette
Una cyclette é uno strumento semplice ed alla portata di tutti che serve anche, a far dimagrire le gambe, a tonificare gli addominali, a perdere del peso, a ritrovare una forma snella ed armoniosa, a migliorare le proprie prestazioni atletiche e la resistenza agli sforzi.
Infatti, un suo utilizzo regolare a casa o in palestra ha l’effetto anche di rassodare i glutei, di migliorare la linea del corpo, e di rafforzare le funzioni del nostro sistema cardiovascolare.
Basta utilizzarla ogni giorno anche per poco tempo: può essere sufficiente anche meno di un’ora al giorno, nell’orario che si ritiene più adatto in base alle proprie preferenze o esigenze personali.
I momenti migliori comunque sono la mattina presto prima di recarsi al lavoro, o la sera in modo da ritrovare anche il relax ed il buonumore.
L’allenamento con la cyclette, a casa propria o in palestra
Abbiamo appena detto che é l’attrezzo ideale per chi non ha molto tempo a disposizione, e per chi desidera svolgere un’attività fisica in completa autonomia, evitando di partecipare a dei corsi e lezioni collettive.
L’utilizzo continuato e regolare di una cyclette fa anche dimagrire le gambe, snellire le cosce, riacquistare un’ottima forma, con l’ulteriore vantaggio di poterci allenare tranquillamente, oltre che in palestra, anche a casa nostra.
A questo proposito, vediamo quali sono de cose utili da fare al riguardo,
un programma-tipo d’allenamento con la cyclette
Un programma d’allenamento-tipo che sia adatto anche a chi ha iniziato da poco potrebbe essere costituito da un’attività regolare da fare sulla cyclette, meglio se quotidiana, iniziando con delle sedute d’allenamento di 20 o 30 minuti, per poi arrivare ad almeno un’ora consecutiva.
il riscaldamento e lo stretching
Per essere maggiormente efficaci, questi allenamenti,
- devono comprendere anche alcuni esercizi iniziali di riscaldamento mirati a favorire la combustione dei grassi,
- e devono terminare con una serie di esercizi di stretching allo scopo di evitare un sovra-affaticamento e di ridurre al minimo il rischio di crampi muscolari.
la dieta e lo stile di vita
Va da se che per usufruire al meglio degli effetti benefici dellompioego di una cyclette nello snellire le gambe e nel tonificare la muscolatura, occorre abbinare al suo utilizzo anche,
- una dieta sana ed equilibrata,
- e uno stile di vita “regolare”, evitando di eccedere con i grassi, gli zuccheri, gli alcolici e le bevande stimolanti, e privilegiando il consumo di frutta, verdura e cereali integrali.
la costanza
Utilizzarla in modo costante costituisce un’attività-base relativamente a gran parte delle discipline sportive.
La corretta posizione negli allenamento con la cyclette
Allenandosi con una cyclette è fondamentale tenere una corretta postura per evitare l’insorgere di problemi articolari e muscolari dovuti ad una posizione errata.
- Quindi, specialmente chi si allena in palestra (dove ognuno adatta la cyclette alla propria struttura fisica) occorre che regoli sempre il sellino della bici, tenendo presente che questo deve essere posizionato in modo da consentire ad ogni pedalata la distensione quasi completa delle gambe: senza comunque arrivare a perdere il contatto tra la pianta del piede e il pedale.
- Quando si tengono le mani sul manubrio, le braccia devono essere leggermente flesse in maniera del tutto naturale, ed il busto deve essere appena inclinato in avanti, e gli addominali tesi e contratti.
- Il ritmo della pedalata è del tutto soggettivo, e dev’essere quindi adattato alle proprie potenzialità ed agli obiettivi che si desidera raggiungere: comunque al fine di non superare i propri limiti e per verificare il livello aerobico dello sforzo, si consiglia di monitorare la propria frequenza cardiaca durante gli allenamenti.
Allenarsi con costanza e assiduità
L’utilizzo di una cyclette è di aiuto in qualsiasi programma dimagrante: fa dimagrire anche le gambe.Tuttavia, come con qualsiasi attività fisica, i risultati sono visibili solo dopo un certo periodo di tempo.
A questo riguardo: riuscire a mantenere un ritmo di allenamento costante di almeno un’ora al giorno, significa bruciare circa 300 calorie.
E ciò perché, oltre naturalmente che ad ottenere un buon effetto tonificante di gambe, cosce, glutei ed addominali, attraverso il movimento della pedalata tutti i relativi gruppi muscolari ne vengono sollecitati,
Allenarsi con la cyclette significa anche arrivare ad avere una migliore ossigenazione dei tessuti.
Ma anche a stimolare la circolazione del sangue a livello locale, col risultato finale di arrivare anche ad una riduzione / prevenzione dei problemi legati alla cellulite.
L’allenamento aerobico con la cyclette
Per chi desidera migliorare la propria forma fisica, la cyclette è l’ideale: sia per chi vuole mantenere il proprio peso forma, sia per chi vuol far dimagrire le gambe senza troppa fatica.
A tal fine occorre che la parte più consistente di ogni allenamento sia costituita da uno sforzo di tipo aerobico (quello in cui ha una parte determinante l’ossigeno), in modo poter favorire il metabolismo dei grassi e l’ossigenazione dei tessuti.
E’ bene ricordare a questo proposito, che il lavoro aerobico si rivela comunque indispensabile per ridurre i grassi e riacquistare la linea,
- perché, oltre ad incrementare la capacità di resistere alla fatica e ad assicurare il giusto apporto di energia,
- agisce proprio sul metabolismo dei grassi.
Si arriva meglio a questo risultato,
- dopo aver fatto il riscaldamento,
- pedalando ad velocità costante per circa 50 minuti,
- per poi decelerare lentamente prima d’interrompere la seduta d’allenamento definitivamente.
Quanto alla fase finale di defaticamento, va detto,
- che deve essere sempre effettuato con estrema cura, avendo l’accortezza di non fermarsi mai troppo bruscamente,
- che ad esso devono seguire alcuni esercizi di stretching che permettano ai muscoli interessati dallo sforzo di distendersi e di rilassarsi
Allenarsi ad intervalli, in modo da mantenere (ad intervalli) elevata l’intensità dello sforzo
Affinché i risultati degli allenamenti possano essere eccellenti,
- è necessario, ogni volta raggiungere, e mantenere, un buon livello aerobico,
- ovvero rimanere all’interno di quella che è la propria frequenza cardiaca massima, perché é in questo modo che si riesce a garantire un’effettiva combustione dei grassi.
Poiché nel corso del tempo il nostro fisico si abitua allo sforzo e richiede sempre stimoli più forti, è opportuno incrementare via via l’intensità dell’esercizio.
Il modo ideale è fare degli allenamenti ad intervalli: ovvero suddividendo l’attività fisica che si sta facendo in una serie di brevi cicli ad intensità crescente. Da bassa, a media, ad alta.
Facendo un allenamento costante via via intensificato, l’attività sulla cyclette,
- ci aiuta a raggiungere gli obiettivi di far dimagrire le nostre gambe e di restituir loro una linea snella e armoniosa,
- ma ci aiuta anche a perdere peso ed a rassodare e rendere più forte la nostra muscolatura.
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