Una guida – per chi ha appena iniziato ad utilizzarlo, o per chi intende acquistare un kettlebell – sulle cose che non si devono fare sopratutto le prime volte che lo si utilizza.
Uno strumento adatto a tutti
Se usato correttamente, il kettlebell è uno strumento adatto a tutti. Quanto poi ai modi come poterlo utilizzare, c’é un milione di modi possibili, più uno. Con così tante possibilità, e con tante informazioni (e disinformazioni) che ci vengono date per quanto riguarda il suo utilizzo, è facile perdersi.
Perciò, per quelli che hanno appena iniziato, e per quelli che intendono farlo, ho preparato questa guida al suo utilizzo che é, in sostanza, più che altro una guida alle cose che con questo attrezzo non si devono fare, le prime volte sopratutto. Eccole allora le cose da evitare.
Non strafare coi movimenti, e con le ripetizioni degli stessi
Se lo swing (un’esercizio altalenante che allena la forza esplosiva degli arti inferiori) che facciamo è buono, allora portiamolo più in alto, vero? Se lo strappo (snatch) che abbiamo fatto è buono, allora facciamolo per un’ora, ok?
Se anche tu dovessi ragionare a questo modo, il mio consiglio é di tenere a bada i tuoi bollori e di non strafare.
Infatti, proprio come in qualsiasi cosa nella vita, con il kettlebell l’equilibrio è la chiave di tutto.
Ricordati anche che il fatto di allenarsi con costanza, è meglio che allenarsi intensamente per poco tempo, e per poi doversi fermare per un infortunio.
Perciò, – soprattutto all’inizio – occorre incominciare ad allenarsi facendo gli esercizi più semplici (Turkish Get Up. e il Deadlift- stacco da terra– ad una gamba) e lasciare quelli più complessi (come il Clean, l’High Pull e lo Snatch, ecc.) per un secondo momento.
Occorre precisare che come regola generale gli esercizi devono essere si impegnativi, ma non difficili.
Fai lavorare bene i muscoli
Soprattutto se sei una donna, ci sarà sempre qualcuno che ti consiglierà di lavorare “leggera”, magari con uno da due chili. Infatti, mi capita spesso di vedere dei principianti alle prese con dei kettlebell troppo leggeri.
Ma se vuoi trarre dei benefici dal kettlebell, devi lavorare con pesi maggiori (adeguati) ed anche “fare fatica”
Non esiste un peso standard con cui iniziare ad allenarsi. Tuttavia gli uomini adulti e le donne adulte in buona salute, in genere, dovrebbero iniziare a lavorare con:
- un kettlebell da 6-8 chili, le donne,
- un kettlebell da 12-16 chili, gli uomini.
Non caricare troppo
Rispetto a quanto appena detto c’é però anche il rovescio della medaglia: se il tuo ego è più forte dei tuoi muscoli, e ti alleni caricando troppo, farai più danni che altro.
Solo perché hai visto fare simili cose online o in determinati “giochi”, questo non significa che anche tu sei preparato a fare un lavoro impegnativo.
Infatti, la maggior parte degli infortuni (lesioni muscolari) si verifica per una delle seguenti cause:
- un carico troppo elevato,
- una mancanza di riscaldamento,
- movimenti troppo ampi/errati e poca elasticità muscolare,
- traumi pregressi non correttamente trattati,
- l’età.
Al momento dell’acquisto, vedi di spendere bene i tuoi soldi
L’acquisto di un buon prodotto è raramente legato ad un prodotto troppo economico.
Un kettlebell mal progettato e mal realizzato, farà male ai tuoi polsi ed ai tuoi avambracci e ti toglierà il piacerere di allenarti.
Se sei in dubbio sul cosa e sul come acquistare, puoi leggere la nostra guida: Kettlebell, quale comprare.
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