{"id":12576,"date":"2016-12-05T19:59:00","date_gmt":"2016-12-05T19:59:00","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=12576"},"modified":"2021-08-28T05:33:58","modified_gmt":"2021-08-28T04:33:58","slug":"speed-dove-the-esercizi-2","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/it\/velocidade-devo-os-exercicios\/","title":{"rendered":"Quanto velocemente dovrei fare gli esercizi?"},"content":{"rendered":"<p><iframe style=\"width: 100%; max-width: 660px; overflow: hidden; background: transparent;\" src=\"https:\/\/embed.podcasts.apple.com\/us\/podcast\/com-que-velocidade-devo-fazer-os-exerc%C3%ADcios\/id1573269829?i=1000529109520\" height=\"175\" frameborder=\"0\" sandbox=\"allow-forms allow-popups allow-same-origin allow-scripts allow-storage-access-by-user-activation allow-top-navigation-by-user-activation\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n\n<p>Dopo aver discusso di quanto tempo dovresti riposare tra ogni serie <a href=\"https:\/\/ginasiovirtual.com\/quanto-tempo-devo-descansar-entre-series\/\"  rel=\"noopener noreferrer\">in questo articolo<\/a>, affronteremo ora un altro argomento interessante, ovvero il tempo di esecuzione degli esercizi.<\/p>\n<p><strong>Movimenti lenti o veloci, quale \u00e8 l\u2019opzione migliore?<\/strong><\/p>\n<p>Affrontiamo l&#039;argomento in un contesto di ipertrofia, <span style=\"text-decoration: underline;\">Appena<\/span>, quindi se vuoi sapere qual \u00e8 la velocit\u00e0 ideale a cui dovresti eseguire la distensione su panca per aumentare la massa muscolare, sei nel posto giusto.<\/p>\n<p>D&#039;altro canto, se il tuo obiettivo \u00e8 aumentare la forza o la velocit\u00e0, questo non \u00e8 l&#039;articolo ideale.<\/p>\n<p><span style=\"text-decoration: underline;\">Allora, cominciamo.<\/span><\/p>\n<h2><strong>Quanto velocemente dovrei fare gli esercizi<\/strong><\/h2>\n<h2><strong>Eccentrico vs Concentrico<\/strong><\/h2>\n<p>La fase eccentrica, o negativa, si verifica quando si abbassa l&#039;asticella. <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\"  rel=\"noopener noreferrer\">panca<\/a> fino al petto, o quando lo abbassi verso il pavimento nel <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\"  rel=\"noopener noreferrer\">peso morto<\/a>.<\/p>\n<p>Dopotutto \u00e8 la fase pi\u00f9 semplice, la gravit\u00e0 \u00e8 dalla tua parte e devi solo lasciare cadere il peso, anche se non \u00e8 una buona idea se vuoi aumentare la massa muscolare.<\/p>\n<p>La fase concentrica, o positiva, \u00e8 quando si sale in <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener noreferrer\">tozzo<\/a> o spingere i manubri verso l&#039;alto nel <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\"  rel=\"noopener noreferrer\">pressa per le spalle<\/a>.<\/p>\n<p><strong>In sostanza, \u00e8 la fase in cui si riscontrano le maggiori difficolt\u00e0 e in cui si verifica il fallimento.<\/strong><\/p>\n<p style=\"text-align: center;\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-12584 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled.jpg\" alt=\"Quanto velocemente dovrei fare gli esercizi\" width=\"1320\" height=\"727\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled-300x165.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled-768x423.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled-1300x716.jpg 1300w\" sizes=\"(max-width: 1320px) 100vw, 1320px\" \/><\/p>\n<h2><strong>Concentrico veloce<\/strong><\/h2>\n<p>Come suggerisce il titolo, la fase concentrica dovrebbe essere veloce, soprattutto nei movimenti complessi.<\/p>\n<p><strong>Veloce significa tra uno e due secondi, il che non sar\u00e0 sempre possibile.<\/strong><\/p>\n<p>Se si lavora con un buon carico, necessario per l&#039;ipertrofia, la fase positiva diventer\u00e0 pi\u00f9 lenta con l&#039;avanzare della serie.<\/p>\n<p>Si inizia la prima ripetizione sollevando il peso in 1 secondo, mentre l&#039;ultima ha richiesto probabilmente 3 secondi per essere completata.<\/p>\n<p>Questo \u00e8 normale.<\/p>\n<p>Quindi cosa dovresti fare?<\/p>\n<p><strong>Dovresti sollevare il peso rapidamente, ma con sufficiente controllo da sentire lavorare il muscolo che stai allenando.<\/strong><\/p>\n<p>Ci\u00f2 che dovresti evitare \u00e8 di eseguire questo movimento intenzionalmente lentamente, poich\u00e9 ci\u00f2 non far\u00e0 altro che diminuire il volume dell&#039;allenamento.<\/p>\n<h2><strong>Lento eccentrico?<\/strong><\/h2>\n<p>Se negli esercizi concentrici non si discute molto, negli esercizi eccentrici \u00e8 molto comune consigliare movimenti pi\u00f9 lenti, per restare in tensione pi\u00f9 a lungo.<\/p>\n<p><strong>Rispetto alla fase concentrica, la fase eccentrica dovrebbe essere pi\u00f9 lenta e l&#039;ultima cosa che si desidera in questo caso \u00e8 perdere peso.<\/strong><\/p>\n<p>Dovresti eseguire il movimento in modo controllato e dovresti riuscire a sentire il muscolo in questione lavorare.<\/p>\n<p><span style=\"text-decoration: underline;\">Ci\u00f2 non significa che i negativi da 30 secondi daranno pi\u00f9 risultati.<\/span><\/p>\n<p>Il tempo in cui il muscolo \u00e8 sotto tensione \u00e8 importante, ma lo \u00e8 anche il carico: se si riduce notevolmente il carico per aumentare il tempo sotto tensione, si finisce per diminuire l&#039;entit\u00e0 della tensione stessa.<\/p>\n<p>Questa fase deve quindi essere controllata, ma non necessariamente lenta: l&#039;ideale \u00e8 una durata compresa tra 2 e 3 secondi, non solo per controllare il peso e stimolare efficacemente il muscolo, ma anche per sentire il muscolo lavorare ed evitare infortuni.<\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" class=\"aligncenter wp-image-12586 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep.jpg\" alt=\"Quanto velocemente dovrei fare gli esercizi\" width=\"980\" height=\"457\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep.jpg 980w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep-300x140.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep-768x358.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep-20x9.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep-600x280.jpg 600w\" sizes=\"(max-width: 980px) 100vw, 980px\" \/><\/p>\n<h2><strong>Quanto velocemente dovrei fare gli esercizi, la conclusione<\/strong><\/h2>\n<p>La velocit\u00e0 con cui esegui gli esercizi quando il tuo obiettivo \u00e8 l&#039;ipertrofia \u00e8 importante, ma non \u00e8 la cosa pi\u00f9 importante e non \u00e8 necessario portare con te un cronometro.<\/p>\n<p><strong>Dovresti cercare di eseguire il movimento concentrico velocemente, ma con una buona tecnica, e la fase eccentrica in modo controllato, ma non eccessivamente lento.<\/strong><\/p>\n<p>Se riesci a lanciare il peso in aria durante la fase positiva e a tenerlo per 10 secondi durante la fase negativa, probabilmente \u00e8 una buona idea aumentare il peso.<\/p>\n<p>Se la tua positiva \u00e8 lenta fin dalla prima ripetizione e non riesci a mantenere la negativa per pi\u00f9 di un secondo, allora potresti usare troppo peso.<\/p>\n<p><strong>Ogni ripetizione completa dovrebbe durare in media tra 3 e 6 secondi e, anche se puoi, e persino dovresti, sperimentare altri tempi, questi dovrebbero essere la base del tuo allenamento.<\/strong><\/p>\n<p>Non dimenticare che devi controllare il tuo peso e che il peso non deve controllare te, ovvero non puoi barare per riuscire a sollevare pi\u00f9 peso.<\/p>\n<p>Concentrati sul movimento e sul gruppo muscolare su cui lavori e <a href=\"https:\/\/ginasiovirtual.com\/quanto-tempo-devo-descansar-entre-series\/\"  rel=\"noopener noreferrer\">concediti abbastanza tempo tra le serie per recuperare<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>\ufeff Depois de discutirmos o tempo que deves descansar entre cada s\u00e9rie neste artigo, vamos agora abordar outro tema interessante, que \u00e9 o tempo de [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":30896,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Velocidade de Execu\u00e7\u00e3o dos Exerc\u00edcios para Hipertrofia","_seopress_titles_desc":"Descobre com que velocidade deves fazer os exerc\u00edcios para hipertrofia: r\u00e1pida na fase conc\u00eantrica e controlada na 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