{"id":70470,"date":"2015-07-02T00:00:00","date_gmt":"2015-07-02T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-categorizzato\/il-crawl-libera-lo-stile\/"},"modified":"2015-07-02T00:00:00","modified_gmt":"2015-07-02T00:00:00","slug":"il-crawl-libera-lo-stile","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/it\/allenamento-e-tecnica\/il-crawl-libera-lo-stile\/","title":{"rendered":"Il crawl: libera lo stile!"},"content":{"rendered":"<p style=\"text-align: right;\" align=\"justify\"><strong>Livello: principianti<\/strong><\/p>\n<p style=\"text-align: left;\" align=\"justify\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-40371 size-full\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2015\/06\/ARENA_crawl_Blog.gif\" alt=\"\" width=\"800\" height=\"450\"><\/p>\n<p align=\"justify\">In inglese \u201cto crawl\u201d significa strisciare, infatti quando nuotiamo in questo stile non facciamo altro che prendere l\u2019acqua dal davanti con le mani e spingerla alternativamente dietro il corpo per avanzare, come per strisciare sull\u2019acqua.<\/p>\n<p style=\"text-align: left;\" align=\"center\"><b>Cenni storici<br \/>\n<\/b><\/p>\n<p align=\"justify\">Il crawl \u00e8 il metodo di avanzamento in acqua pi\u00f9 antico che vi sia dopo movimenti simili alla rana; i guerrieri romani si preparavano al combattimento con esercizi di nuoto molto vicini a quelli dello stile libero odierno: un movimento alternato delle braccia accompagnato dalla propulsione continua delle gambe.<\/p>\n<p style=\"text-align: left;\" align=\"center\"><b>Corpo<\/b><\/p>\n<p align=\"justify\">Dovrai mantenere il corpo in massimo allineamento orizzontale \u201ca pancia in gi\u00f9\u201d in modo da subire minor resistenza frontale dell\u2019acqua durante l\u2019avanzamento.<\/p>\n<p style=\"text-align: left;\" align=\"center\"><b>Testa<\/b><\/p>\n<p align=\"justify\">La superficie dell\u2019acqua deve all\u2019incirca coincidere con la linea di attaccamento dei capelli, mantieni lo sguardo rivolto sul fondo della piscina qualche metro avanti al corpo. Pi\u00f9 alzerai la testa per trovare punti di riferimento, maggiore sar\u00e0 la resistenza frontale, minore sar\u00e0 la tua velocit\u00e0.<\/p>\n<p style=\"text-align: left;\" align=\"center\"><b>Gambe<\/b><\/p>\n<p align=\"justify\">Nel crawl la funzione delle gambe \u00e8 volta alla stabilizzazione del corpo e a un buon galleggiamento piuttosto che all\u2019avanzamento. La spinta avviene dall\u2019alto verso il basso attraverso la flessione del ginocchio, con movimento alternato. Durante la respirazione, la gamba spinge lateralmente per annullare l\u2019effetto negativo del recupero del braccio sull\u2019allineamento del corpo. La coordinazione della battuta di gambe con la bracciata \u00e8 importante: consigliamo 6 gambate ogni ciclo di bracciata.<\/p>\n<p style=\"text-align: left;\" align=\"center\"><b>Braccia<\/b><\/p>\n<p align=\"justify\">Le braccia \u201cruotano\u201d in maniera alternata e il loro movimento \u00e8 diviso in 3 tempi:<\/p>\n<ul>\n<li>\n<p align=\"justify\"><strong>Presa o appoggio<\/strong>: fai entrare la mano in acqua tagliandola a 45\u00b0 e allungala fino a raggiungere la massima estensione frontale.<\/p>\n<\/li>\n<li>\n<p align=\"justify\"><strong>Trazione e spinta<\/strong>: dopo aver effettuato una flessione del gomito di circa 90\u00b0 per spostare la mano verso il fondo, esegui con il braccio una spinta verso la regione posteriore del corpo per permetterne l\u2019avanzamento.<\/p>\n<\/li>\n<li>\n<p align=\"justify\"><strong>Recupero:<\/strong> una volta ultimata la spinta, iniziando dal gomito attraverso la sua flessione, recupera il braccio facendolo passare sopra la superficie dell\u2019acqua per riportarlo in avanti.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: left;\" align=\"center\"><b>Respirazione<\/b><\/p>\n<p align=\"justify\">La respirazione si inserisce lateralmente con una rotazione della testa sull\u2019azione della bracciata ogni 2 o pi\u00f9 cicli.<\/p>\n<p align=\"justify\"><b>Virata<\/b><\/p>\n<p align=\"justify\">La virata si effettua attraverso una capriola in avanti che ti permetta il cambio direzione una volta arrivato al termine della vasca. Effetuata la capriola ti troverai supino, con i piedi al muro, la testa e le braccia sott&#8217;acqua. Da questa posizione dovrai spingerti distendendo le gambe, con le braccia tese davanti al capo e effettuerai una rotazione per tornare in posizione prona.<\/p>\n<p align=\"justify\">Il crawl ti dovrebbe quindi consentire di avanzare in acqua con minor fatica e maggiore velocit\u00e0: insomma tanta resa e poca spesa!<\/p>\n<p align=\"justify\">&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Livello: principianti In inglese \u201cto crawl\u201d significa strisciare, infatti quando nuotiamo in questo stile non facciamo altro che prendere l\u2019acqua dal davanti con le mani e spingerla alternativamente dietro il &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":1528,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10114],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Il crawl: libera lo stile! 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