{"id":70902,"date":"2019-04-24T00:00:00","date_gmt":"2019-04-24T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-categorizzato\/13-esercizi-a-secco-per-i-nuotatori\/"},"modified":"2022-06-22T12:05:37","modified_gmt":"2022-06-22T10:05:37","slug":"13-esercizi-a-secco-per-i-nuotatori","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/it\/allenamento-e-tecnica\/13-esercizi-a-secco-per-i-nuotatori\/","title":{"rendered":"13 esercizi &#8220;a secco&#8221; per i nuotatori"},"content":{"rendered":"<p>Vi abbiamo anticipato quanto sia importante il <a href=\"https:\/\/www.arenawaterinstinct.com\/it_it\/community\/allenamento-tecnica\/limportanza-del-lavoro-secco\/\" target=\"_blank\" rel=\"noopener noreferrer\">lavoro a secco<\/a> per motivi di prevenzione agli infortuni, per prepararci alla sessione di allenamento e successivo defaticamento. Oggi vi proponiamo alcuni esercizi utili.<\/p>\n<p>La <strong>spalla<\/strong> \u00e8 l\u2019articolazione pi\u00f9 complessa di tutto il corpo, occorre pertanto prestare attenzione a procedere con un buon lavoro di <strong>attivazione<\/strong> e <strong>riscaldamento<\/strong> facendo delle <strong>circonduzioni<\/strong> che devono avere ampiezza e continuit\u00e0. Pi\u00f9 siamo armoniosi nella loro esecuzione e maggiore sar\u00e0 l\u2019efficacia dell\u2019esercizio.<\/p>\n<p><strong>1.<\/strong> Circonduzione con un solo braccio avanti<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-36116\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/circonduzioni_avanti_DEF.gif\" alt=\"\" width=\"200\" height=\"300\" \/><\/p>\n<p><strong>2.<\/strong> Circonduzione con un solo braccio indietro<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-36128\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/circonduzioni_indietro_DEF.gif\" alt=\"\" width=\"200\" height=\"300\" \/><\/p>\n<p><strong>3.<\/strong> Circonduzione di entrambe le braccia avanti<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-36140\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/circonduzioni_avantiDue_braccia.gif\" alt=\"\" width=\"200\" height=\"300\" \/><\/p>\n<p><strong>4.<\/strong> Circonduzione di entrambe le braccia indietro<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-36152\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/circonduzioni_indietroDue_braccia.gif\" alt=\"\" width=\"200\" height=\"300\" \/><\/p>\n<p><strong>5.<\/strong> Oscillazioni laterali<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-36164\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/oscillazioni_laterali.gif\" alt=\"\" width=\"200\" height=\"300\" \/><\/p>\n<p><strong>6.<\/strong> Oscillazioni incrociate un braccio avanti e uno indietro<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-36176\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/oscillazioni_frontali.gif\" alt=\"\" width=\"200\" height=\"300\" \/><\/p>\n<p><strong>7.<\/strong> Oscillazioni laterali finendo il movimento con il braccio teso<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-36188\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/oscillazioni_later_braccia_tese.gif\" alt=\"\" width=\"200\" height=\"300\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Se ne avete la possibilit\u00e0, eseguite questi esercizi davanti a uno specchio per poterne apprezzare meglio l\u2019esecuzione, soprattutto se non si ha la possibilit\u00e0 di essere seguiti da un tecnico.<\/p>\n<p><strong>Passiamo quindi agli esercizi che coinvolgono il resto del<\/strong> <strong>corpo<\/strong>:<\/p>\n<p><strong>8.\u00a0<\/strong>Flessione del busto in avanti a gambe flesse leggermente divaricate, quindi pian piano stendere le gambe e unirle<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-36200\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/flessione_busto_gambe_piegate.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/flessione_busto_gambe_piegate.jpg 1200w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/flessione_busto_gambe_piegate-300x157.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/flessione_busto_gambe_piegate-768x402.jpg 768w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/flessione_busto_gambe_piegate-1024x536.jpg 1024w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p><strong>9.\u00a0<\/strong>Flessione su una gamba tesa appoggiata sul bordo vasca o su un rialzo<\/p>\n<p><strong>10.\u00a0<\/strong>Esercizio precedente mantenendo il piede \u201ca martello\u201d<\/p>\n<p>9. e 10. <img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-36212\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/gamba_tesa9_10.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/gamba_tesa9_10.jpg 400w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/gamba_tesa9_10-300x225.jpg 300w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p><strong>11.<\/strong> \u201cArrotolare\u201d la schiena in flessione e \u201csrotolare\u201d fino a tornare in una postura eretta<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-36236\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/srotola.gif\" alt=\"\" width=\"200\" height=\"300\" \/><\/p>\n<p><strong>12.<\/strong> Flessione laterale a gambe divaricate<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-36224\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/flessioni_lat_busto.gif\" alt=\"\" width=\"200\" height=\"300\" \/><\/p>\n<p><strong>13.<\/strong> Torsione laterale con gambe divaricate<\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone  wp-image-36248\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/torsioni-laterali.gif\" alt=\"\" width=\"200\" height=\"300\" \/><\/p>\n<p>La <strong>respirazione<\/strong> \u00e8 anch\u2019essa molto importante soprattutto negli esercizi \u201cstatici\u201d. Espirare mentre si raggiunge la massima escursione e mobilit\u00e0 porta ad un rilassamento migliore e ad una efficacia ottimale. Sentire un dolore &#8211; che non sia lancinante! &#8211; \u00e8 corretto.<\/p>\n<p>Il tutto deve sempre essere eseguito con una postura la pi\u00f9 possibile composta.<\/p>\n<p>Ora che siete caldi, potete entrare in acqua\u2026 buon allenamento!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vi abbiamo anticipato quanto sia importante il lavoro a secco per motivi di prevenzione agli infortuni, per prepararci alla sessione di allenamento e successivo defaticamento. Oggi vi proponiamo alcuni esercizi &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":95139,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10114],"tags":[11730,12104,12106,12560,12108,12110,12044,12112],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>13 esercizi &quot;a secco&quot; per i nuotatori - arena swim blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/it\/allenamento-e-tecnica\/13-esercizi-a-secco-per-i-nuotatori\/\" \/>\n<meta property=\"og:locale\" content=\"it_IT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"13 esercizi &quot;a secco&quot; per i nuotatori - arena swim blog\" \/>\n<meta property=\"og:description\" content=\"Vi abbiamo anticipato quanto sia importante il lavoro a secco per motivi di prevenzione agli infortuni, per prepararci alla sessione di allenamento e successivo defaticamento. 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