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[Abbigliamento](https://www.nike.com/it/w/kids-outlet-abbigliamento-3yaepz6ymx6zv4dh) - [Accessori](https://www.nike.com/it/w/kids-outlet-accessori-3yaepzawwpwzv4dh) - [Sconti per sport](https://www.nike.com/it/w/outlet-performance-3k7dgz3yaep) - [Calcio](https://www.nike.com/it/w/outlet-calcio-1gdj0z3yaep) - [Running](https://www.nike.com/it/w/outlet-running-37v7jz3yaep) - [Training e palestra](https://www.nike.com/it/w/outlet-palestra-3yaepz58jto) - [Basket](https://www.nike.com/it/w/outlet-basket-3glsmz3yaep) Cancel Annulla I termini più ricercati [studio fleece](https://www.nike.com/it/w?q=studio%20fleece&vst=studio%20fleece)[air force 1](https://www.nike.com/it/w?q=air%20force%201&vst=air%20force%201)[scarpe da calcio](https://www.nike.com/it/w?q=scarpe%20da%20calcio&vst=scarpe%20da%20calcio)[scarpe](https://www.nike.com/it/w?q=scarpe&vst=scarpe)[jordan 4](https://www.nike.com/it/w?q=jordan%204&vst=jordan%204)[jordan](https://www.nike.com/it/w?q=jordan&vst=jordan)[moon shoe](https://www.nike.com/it/w?q=moon%20shoe&vst=moon%20shoe)[air max](https://www.nike.com/it/w?q=air%20max&vst=air%20max) [](https://www.nike.com/it/favorites "Preferiti")[](https://www.nike.com/it/cart "Articoli carrello: 0") # Diventa più forte con movimenti eccentrici ##### Coaching e alimentazione Ultimo aggiornamento: 18 giugno 2020 Di Betina Gozo ## Come sfruttare gli esercizi più comuni riducendone la velocità di esecuzione e ottenere grandi risultati. Cos'è un movimento eccentrico? È la parte finale del movimento, nella quale il muscolo si trova in allungamento. Ed è un ottimo modo per sviluppare la forza senza attrezzature, utilizzando semplicemente il proprio peso corporeo. Se, ad esempio, stai eseguendo uno squat, la fase finale di abbassamento è eccentrica. Per eseguire correttamente un movimento eccentrico e attivare ogni singola fascia muscolare, è necessario ridurre la velocità di esecuzione di questa fase, che può richiedere tra 3 e 10 secondi nell'ultima parte dell'esercizio. ## "E non si applica solo allo squat: la maggior parte degli esercizi può trasformarsi in allenamento eccentrico." Betina Gozo E non si applica solo allo squat: la maggior parte degli esercizi può trasformarsi in allenamento eccentrico. Prova con i piegamenti: fai in modo di eseguire la fase di abbassamento molto lentamente per poi tornare indietro al tuo ritmo normale. Integrando una fase eccentrica nei piegamenti, si percepisce chiaramente una maggiore attivazione del core e dei muscoli stabilizzatori, che risulta utilissima per lavorare su eventuali posture scorrette di compensazione o punti deboli. È uno degli esercizi che propongo più volentieri ai miei clienti, perché permette loro di eseguire piegamenti sempre più efficaci. Di solito, si tende a macinare 10 ripetizioni il più rapidamente possibile, ma integrando il lavoro eccentrico le stesse 10 ripetizioni risulteranno molto più impegnative e produrranno un aumento della forza in tempi più brevi. Prova a prestare attenzione al lavoro eccentrico incluso nei miei allenamenti, oppure prova a inserirlo per tuo conto ogni volta che sono previsti piegamenti o squat nel tuo allenamento. Eseguili in modo eccentrico, rallentandone la velocità di esecuzione fino a 3 o 4 secondi e ti accorgerai che, concentrandoti sulla fase eccentrica, i muscoli coinvolti nell'esercizio lavoreranno in modo completamente diverso. ### Iscriviti a Nike Training Club Accedi ai consigli dei nostri migliori esperti e allenatori per rimanere in attività e in salute. [Scarica](https://smart.link/5deaab27fce3c)  ### Iscriviti a Nike Training Club Accedi ai consigli dei nostri migliori esperti e allenatori per rimanere in attività e in salute. [Scarica](https://www.nike.com/it/ntc-app) ## In evidenza -  Palestra chiusa? Prova i 5 migliori allenamenti da fare a casa [Scopri di più](https://www.nike.com/it/a/i-5-migliori-allenamenti-da-fare-a-casa) [](https://www.nike.com/it/a/i-5-migliori-allenamenti-da-fare-a-casa) -  Come modificare gli allenamenti se non si dispone dell'attrezzatura [Scopri di più](https://www.nike.com/it/a/sostituzione-e-modifica-attrezzatura) [](https://www.nike.com/it/a/sostituzione-e-modifica-attrezzatura) -  Cosa mangiare per sentirsi al meglio [Scopri di più](https://www.nike.com/it/a/cosa-mangiare-per-sentirsi-al-meglio) [](https://www.nike.com/it/a/cosa-mangiare-per-sentirsi-al-meglio) -  Meditare la sera per dormire meglio [Scopri di più](https://www.nike.com/it/a/meditare-per-dormire-meglio) [](https://www.nike.com/it/a/meditare-per-dormire-meglio) -  Recupera nel modo giusto per te [Scopri di più](https://www.nike.com/it/a/recupera-nel-modo-giusto) [](https://www.nike.com/it/a/recupera-nel-modo-giusto) -  Un metodo semplice per mangiare più sano [Scopri di più](https://www.nike.com/it/a/il-modo-piu-semplice-per-mangiare-piu-sano) [](https://www.nike.com/it/a/il-modo-piu-semplice-per-mangiare-piu-sano) -  Stai dormendo abbastanza? 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