{"id":3773,"date":"2021-02-17T21:23:47","date_gmt":"2021-02-18T02:23:47","guid":{"rendered":"https:\/\/www.billybeck.com\/?p=3773"},"modified":"2021-02-17T21:32:39","modified_gmt":"2021-02-18T02:32:39","slug":"studio-di-ricerca-fino-a-che-punto-bisogna-accovacciarsi","status":"publish","type":"post","link":"https:\/\/billybeck.com\/it\/physical-training\/research-study-how-far-down-should-you-squat","title":{"rendered":"Studio di ricerca: Fino a che punto bisogna accovacciarsi"},"content":{"rendered":"

\"\"<\/p>\n

Lions e Lionesse!<\/p>\n

Lo squat \u00e8 uno dei movimenti pi\u00f9 importanti per l'uomo. Quando si perde la capacit\u00e0 di fare squat, la vita \u00e8 un lento e tortuoso declino. Sembra dura, ma purtroppo l'ho visto in prima persona. L'intenzione di condividere questo post \u00e8 quella di ispirarvi a fare dello squat la vostra passione, in modo da essere forti e vitali per decenni!<\/p>\n

Innanzitutto, credo che ogni essere umano dovrebbe essere in grado di eseguire uno squat completo, sia in basso che in alto, senza alcuna resistenza aggiuntiva.<\/p>\n

Ma cosa succede quando si aggiunge peso?<\/p>\n

Ognuno di noi \u00e8 diverso, quindi non posso dirvi cosa \u00e8 meglio per voi senza vedervi. Tuttavia, il mio obiettivo \u00e8 quello di fornirvi alcune indicazioni affinch\u00e9 possiate fare le vostre scelte.<\/p>\n

Una ricerca del 2019 ha confrontato la differenza tra due gruppi.<\/p>\n

Il primo gruppo ha eseguito squat a tutto campo. Cio\u00e8, dalle anche ai talloni. \"fino in fondo\"<\/strong><\/p>\n

L'altro gruppo ha limitato l'ampiezza del movimento al punto in cui la coscia (femore) \u00e8 parallela al terreno.<\/p>\n

Hanno misurato per determinare quali gruppi muscolari sono aumentati di dimensioni.<\/p>\n

I soggetti del gruppo a range di movimento limitato erano prevalentemente quadricipiti (parte anteriore della coscia), mentre il gruppo a range di movimento completo ha ottenuto risultati significativi nei quadricipiti, negli adduttori (parte interna della coscia) e nel gluteo massimo. Guardate il grafico qui sotto:<\/h4>\n

\"\"<\/p>\n

Mi rendo conto che alcuni esseri umani provano dolore e fastidio durante gli squat e altri movimenti, per cui ho creato una \"Tabella di sostituzione degli esercizi\"<\/a>. Questo strumento fornisce tre diverse opzioni per l'esercizio che si desidera sostituire.<\/p>\n

Siate perseveranti. Se non riuscite a fare un esercizio, ponetevi l'obiettivo di riuscire a eseguirlo senza dolore. Non limitatevi ad aggirare gli infortuni, ma curateli con pazienza e perseveranza. Ce l'avete fatta!<\/p>\n

BB3<\/p>","protected":false},"excerpt":{"rendered":"

Lions & Lionesses! Squatting is one of the most important movements humans perform. Once you lose your ability to squat life is a slow, tortuous decline.\u00a0 Sounds harsh but I’ve unfortunately seen it first hand. My intention with sharing this post is to hopefully inspire you to make squatting your thing so you are strong […]<\/p>\n","protected":false},"author":4,"featured_media":3294,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[15],"tags":[380,382,381],"class_list":["post-3773","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-physical-training","tag-how-far-to-squat-down","tag-hypertrophy","tag-squat-depth"],"yoast_head":"\nResearch Study: How Far Down Should You Squat - Billy Beck<\/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:\/\/www.billybeck.com\/physical-training\/research-study-how-far-down-should-you-squat\" \/>\n<meta property=\"og:locale\" content=\"it_IT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Research Study: How Far Down Should You Squat - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"Lions & Lionesses! Squatting is one of the most important movements humans perform. Once you lose your ability to squat life is a slow, tortuous decline.\u00a0 Sounds harsh but I’ve unfortunately seen it first hand. 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