{"id":9560,"date":"2024-04-27T15:38:16","date_gmt":"2024-04-27T15:38:16","guid":{"rendered":"https:\/\/langs.physio-pedia.com\/practical-guide-to-hip-and-knee-strengthening-it\/"},"modified":"2024-04-29T16:55:57","modified_gmt":"2024-04-29T16:55:57","slug":"practical-guide-to-hip-and-knee-strengthening-it","status":"publish","type":"page","link":"https:\/\/langs.physio-pedia.com\/it\/practical-guide-to-hip-and-knee-strengthening-it\/","title":{"rendered":"Guida pratica al rinforzo di anca e ginocchio"},"content":{"rendered":"<div class=\"mw-parser-output\">\n<div class=\"editorbox\">\n<p><b>Redazione originale<\/b> &#8211; <a title=\"User:Wanda van Niekerk\" href=\"\/User:Wanda_van_Niekerk\">Wanda van Niekerk<\/a> sulla base del corso di <a class=\"external text\" href=\"https:\/\/members.physio-pedia.com\/course_tutor\/lee-herrington\/\" rel=\"nofollow\">Lee Herrington<\/a><\/p>\n<p><b>Collaboratori principali<\/b> &#8211; <a class=\"mw-userlink\" title=\"User:Wanda van Niekerk\" href=\"\/User:Wanda_van_Niekerk\"><bdi>Wanda van Niekerk<\/bdi><\/a> and <a class=\"mw-userlink\" title=\"User:Jess Bell\" href=\"\/User:Jess_Bell\"><bdi>Jess Bell<\/bdi><\/a><\/p>\n<\/div>\n<div id=\"toc\" class=\"toc\" role=\"navigation\" aria-labelledby=\"mw-toc-heading\"><input id=\"toctogglecheckbox\" class=\"toctogglecheckbox\" style=\"display: none;\" role=\"button\" type=\"checkbox\"><\/p>\n<div class=\"toctitle\" dir=\"ltr\" lang=\"en\">\n<h2 id=\"mw-toc-heading\">Contenuti<\/h2>\n<\/div>\n<ul>\n<li class=\"toclevel-1 tocsection-1\"><a href=\"#Progressive_Overload_for_Strength_Development\"><span class=\"tocnumber\">1<\/span> <span class=\"toctext\">Sovraccarico progressivo per lo sviluppo della forza<\/span><\/a><\/li>\n<li class=\"toclevel-1 tocsection-2\"><a href=\"#Isolated_Muscle_Work_Around_the_Muscles_of_the_Hip_and_Knee\"><span class=\"tocnumber\">2<\/span> <span class=\"toctext\">Lavoro muscolare isolato per i muscoli di anca e ginocchio<\/span><\/a>\n<ul>\n<li class=\"toclevel-2 tocsection-3\"><a href=\"#Gluteus_Maximus\"><span class=\"tocnumber\">2.1<\/span> <span class=\"toctext\">Grande gluteo<\/span><\/a><\/li>\n<li class=\"toclevel-2 tocsection-4\"><a href=\"#Gluteus_medius\"><span class=\"tocnumber\">2.2<\/span> <span class=\"toctext\">Medio gluteo<\/span><\/a><\/li>\n<li class=\"toclevel-2 tocsection-5\"><a href=\"#Summaries_of_articles_focusing_on_hip_rehabilitation_exercises\"><span class=\"tocnumber\">2.3<\/span> <span class=\"toctext\"><b>Sintesi di articoli incentrati sugli esercizi di riabilitazione dell&#8217;anca<\/b><\/span><\/a><\/li>\n<li class=\"toclevel-2 tocsection-6\"><a href=\"#Hip_Adductors\"><span class=\"tocnumber\">2.4<\/span> <span class=\"toctext\">Adduttori dell&#8217;anca<\/span><\/a><\/li>\n<li class=\"toclevel-2 tocsection-7\"><a href=\"#Hamstrings\"><span class=\"tocnumber\">2.5<\/span> <span class=\"toctext\">Ischiocrurali<\/span><\/a><\/li>\n<li class=\"toclevel-2 tocsection-8\"><a href=\"#Quadriceps\"><span class=\"tocnumber\">2.6<\/span> <span class=\"toctext\">Quadricipite<\/span><\/a><\/li>\n<\/ul>\n<\/li>\n<li class=\"toclevel-1 tocsection-9\"><a href=\"#Adapting_Closed_Chain_Exercises_for_Either_Knee_or_Hip_Bias\"><span class=\"tocnumber\">3<\/span> <span class=\"toctext\">Adattare gli esercizi in catena chiusa per il ginocchio o l&#8217;anca<\/span><\/a><\/li>\n<li class=\"toclevel-1 tocsection-10\"><a href=\"#References\"><span class=\"tocnumber\">4<\/span> <span class=\"toctext\">Citazioni<\/span><\/a><\/li>\n<\/ul>\n<\/div>\n<h2><span id=\"Progressive_Overload_for_Strength_Development\" class=\"mw-headline\">Sovraccarico progressivo per lo sviluppo della forza<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span> <a class=\"mw-editsection-visualeditor\" title=\"Modifica la sezione: Sovraccarico progressivo per lo sviluppo della forza\" href=\"\/index.php?title=Guida_pratica_al_rafforzamento_dell'anca_e_del_ginocchio&amp;veaction=edit&amp;section=1\">modifica<\/a> <span class=\"mw-editsection-divider\"> | <\/span> <a title=\"Modifica la sezione: Sovraccarico progressivo per lo sviluppo della forza\" href=\"\/index.php?title=Guida_pratica_al_rafforzamento_dell'anca_e_del_ginocchio&amp;action=edit&amp;section=1\">fonte edit<\/a> <span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h2>\n<p>I punti seguenti evidenziano i principi generali da tenere in considerazione con il sovraccarico progressivo.<\/p>\n<ul>\n<li>Ricordate i seguenti DUE punti quando lavorate con un paziente che ha bisogno di un programma di rinforzo<sup id=\"cite_ref-:5_1-0\" class=\"reference\"><a href=\"#cite_note-:5-1\">(1)<\/a><\/sup>:\n<ul>\n<li>stabilite il livello di carico che possono sopportare attualmente<\/li>\n<li>continuate a rivalutare la situazione man mano che il paziente progredisce<sup id=\"cite_ref-2\" class=\"reference\"><a href=\"#cite_note-2\">(2)<\/a><\/sup><\/li>\n<\/ul>\n<\/li>\n<li>Esponete progressivamente un individuo al carico a livello di tessuto e di sistema<sup id=\"cite_ref-3\" class=\"reference\"><a href=\"#cite_note-3\">(3)<\/a><\/sup><\/li>\n<li>Prevedete un tempo di recupero sufficiente per consentire l&#8217;adattamento<\/li>\n<li>L&#8217;applicazione di un carico appropriato \u00e8 necessaria per ottenere l&#8217;adattamento richiesto<\/li>\n<li><b>Principio dell&#8217;adattamento specifico alla domanda imposta (SAID)<\/b>\n<ul>\n<li>Gli adattamenti prodotti dall&#8217;allenamento sono altamente specifici per la natura dello stimolo o del sovraccarico applicato<sup id=\"cite_ref-:3_4-0\" class=\"reference\"><a href=\"#cite_note-:3-4\">(4)<\/a><\/sup><\/li>\n<li>Gli adattamenti sono specifici per forza, potenza, resistenza, attivit\u00e0 funzionale, angolo articolare, sequenza di attivazioni muscolari, sistemi energetici e praticamente tutte le altre variabili presenti<\/li>\n<li>Il principio SAID \u00e8 influenzato da:\n<ul>\n<li>posizione o lunghezza del muscolo (relazione lunghezza-tensione)<\/li>\n<li>velocit\u00e0 di contrazione (relazione forza-velocit\u00e0)<\/li>\n<li>tipo di contrazione muscolare (isometrica, concentrica, eccentrica)<\/li>\n<li>carico massimale (repetition maximums, RM)\n<ul>\n<li>il continuum delle ripetizioni o il continuum forza-resistenza viene solitamente utilizzato per fornire raccomandazioni specifiche sul carico<sup id=\"cite_ref-:3_4-1\" class=\"reference\"><a href=\"#cite_note-:3-4\">(4)<\/a><\/sup>\n<ul>\n<li>per la forza muscolare, usare poche ripetizioni con carichi pesanti: 1-5 ripetizioni per serie con l&#8217;80-100% 1RM<\/li>\n<li>per l&#8217;ipertrofia muscolare, usare ripetizioni moderate con carichi moderati: 8-12 ripetizioni per serie con il 60-80% 1RM<\/li>\n<li>per la resistenza muscolare, usare ripetizioni elevate con carichi leggeri: 15+ ripetizioni per serie con carichi inferiori al 60% 1RM<\/li>\n<\/ul>\n<\/li>\n<li>ulteriori informazioni sono disponibili qui: <a class=\"external text\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7927075\/pdf\/sports-09-00032.pdf\" rel=\"nofollow\">Raccomandazioni sul carico per la forza muscolare, l&#8217;ipertrofia e la resistenza locale: un riesame del continuum delle ripetizioni<\/a><sup id=\"cite_ref-:3_4-2\" class=\"reference\"><a href=\"#cite_note-:3-4\">(4)<\/a><\/sup><\/li>\n<\/ul>\n<\/li>\n<li>percentuale (%) RM\n<ul>\n<li>allenamento come percentuale del carico massimale (RM)<sup id=\"cite_ref-:0_5-0\" class=\"reference\"><a href=\"#cite_note-:0-5\">(5)<\/a><\/sup>\n<ul>\n<li>ad esempio, l&#8217;80% di 1RM\n<ul>\n<li>il test di forza 1RM valuta la forza massima dei gruppi muscolari impegnati durante un singolo movimento specifico.<sup id=\"cite_ref-6\" class=\"reference\"><a href=\"#cite_note-6\">(6)<\/a><\/sup> Ulteriori informazioni sull&#8217;1 RM sono disponibili <a title=\"Test di fitness e performance nello sport - Test individuali\" href=\"\/Test_di_Fitness_e_Performance_nello_Sport_-_Test_individuali#Forza_Muscolare_e_Endurance\">qui<\/a>.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li>ripetizioni fino al cedimento<sup id=\"cite_ref-:0_5-1\" class=\"reference\"><a href=\"#cite_note-:0-5\">(5)<\/a><\/sup>\n<ul>\n<li>numero massimo di ripetizioni che una persona pu\u00f2 sollevare prima del cedimento (failure)<sup id=\"cite_ref-:5_1-1\" class=\"reference\"><a href=\"#cite_note-:5-1\">(1)<\/a><\/sup>\n<ul>\n<li>ad esempio, 80% di 1RM = 7-10 ripetizioni fino al cedimento<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li>Ulteriori informazioni sono disponibili qui:\n<ul>\n<li><a title=\"Neuromuscular Adaptations to Exercise\" href=\"\/Neuromuscular_Adaptations_to_Exercise\">Adattamenti neuromuscolari all&#8217;esercizio fisico<\/a><\/li>\n<li><a title=\"Principi di fisiologia e adattamento all'esercizio\" href=\"\/Principles_of_Exercise_Physiology_and_Adaptation\">Principi di fisiologia dell&#8217;esercizio e adattamento<\/a><\/li>\n<li><a title=\"Adattamenti muscoloscheletrici cronici all'esercizio fisico\" href=\"\/Chronic_Musculoskeletal_Adaptations_to_Exercise\">Adattamenti muscolo-scheletrici cronici all&#8217;esercizio fisico<\/a><\/li>\n<\/ul>\n<\/li>\n<li>Vi preghiamo di leggere questo articolo per saperne di pi\u00f9 sul sistema DAPRE: <a class=\"external text\" href=\"https:\/\/journals.lww.com\/nsca-scj\/Fulltext\/2008\/04000\/The_Daily_Adjustable_Progressive_Resistance.13.aspx\" rel=\"nofollow\">The Daily Adjustable Progressive Resistance Exercise System: Getting Reacquainted With an Old Friend<\/a><sup id=\"cite_ref-:4_7-0\" class=\"reference\"><a href=\"#cite_note-:4-7\">(7)<\/a><\/sup><\/li>\n<li>Facoltativamente, \u00e8 anche possibile leggere <a title=\"Principi generali dell'esercizio riabilitativo\" href=\"\/Principi_generali_di_esercizio_di_riabilitazione#Principi_di_riabilitazione\">qui<\/a> ulteriori informazioni sui principi della riabilitazione. Questo articolo spiega da dove iniziare, le teorie di base, i punti chiave per ricaricare i tessuti lesionati, il monitoraggio dell&#8217;impatto del carico e la progressione del carico.<\/li>\n<\/ul>\n<h2><span id=\"Isolated_Muscle_Work_Around_the_Muscles_of_the_Hip_and_Knee\" class=\"mw-headline\">Lavoro muscolare isolato per i muscoli di anca e ginocchio<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span> <a class=\"mw-editsection-visualeditor\" title=\"Modifica la sezione: Lavoro muscolare isolato sui muscoli dell'anca e del ginocchio\" href=\"\/index.php?title=Guida_pratica_al_rafforzamento_dell'anca_e_del_ginocchio&amp;veaction=edit&amp;section=2\">modifica<\/a> <span class=\"mw-editsection-divider\"> | <\/span> <a title=\"Modifica la sezione: Lavoro muscolare isolato sui muscoli dell'anca e del ginocchio\" href=\"\/index.php?title=Guida_pratica_al_rafforzamento_dell'anca_e_del_ginocchio&amp;azione=edit&amp;sezione=2\">fonte edit<\/a> <span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h2>\n<p>Il lavoro muscolare isolato viene spesso presentato come quantit\u00e0 di attivit\u00e0 elettromiografica (EMG). \u00c8 importante sapere che, ai fini del potenziamento, il livello di attivit\u00e0 EMG deve essere superiore al 70-80% della contrazione volontaria isometrica massima (MIVC) di un individuo.<sup id=\"cite_ref-:5_1-2\" class=\"reference\"><a href=\"#cite_note-:5-1\">(1)<\/a><\/sup> Le ripetizioni al cedimento di un esercizio selezionato devono essere comprese tra 8-10 ripetizioni per l&#8217;allenamento della forza.<sup id=\"cite_ref-:3_4-3\" class=\"reference\"><a href=\"#cite_note-:3-4\">(4)<\/a><\/sup><\/p>\n<h3><span id=\"Gluteus_Maximus\" class=\"mw-headline\">Grande gluteo<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span> <a class=\"mw-editsection-visualeditor\" title=\"Edit section: Gluteus Maximus\" href=\"\/index.php?title=Guida_pratica_al_rafforzamento_dell'anca_e_del_ginocchio&amp;veaction=edit&amp;section=3\">edit<\/a> <span class=\"mw-editsection-divider\"> | <\/span> <a title=\"Edit section: Gluteus Maximus\" href=\"\/index.php?title=Guida_pratica_al_rafforzamento_dell'anca_e_del_ginocchio&amp;azione=edit&amp;sezione=3\">edit source<\/a> <span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h3>\n<p>La Tabella 2 mostra esempi di esercizi per il reclutamento del <a title=\"Gluteus Maximus\" href=\"\/Gluteus_Maximus\">grande gluteo<\/a>. La percentuale di contrazione volontaria isometrica massima (MIVC) \u00e8 mostrata per indicare l&#8217;ordine di questi esercizi. L&#8217;aggiunta di fasce elastiche all&#8217;attivit\u00e0 in carico aumenter\u00e0 in modo significativo l&#8217;attivit\u00e0 del grande gluteo.<sup id=\"cite_ref-:7_8-0\" class=\"reference\"><a href=\"#cite_note-:7-8\">(8)<\/a><\/sup><\/p>\n<table class=\"wikitable\">\n<caption>Tabella 2. Ordine degli esercizi per il reclutamento del grande gluteo in base all&#8217;EMG (adattato da Boren et al.<sup id=\"cite_ref-:6_9-0\" class=\"reference\"><a href=\"#cite_note-:6-9\">(9)<\/a><\/sup>)<\/caption>\n<tbody>\n<tr>\n<th>Esercizio<\/th>\n<th>% MIVC<\/th>\n<\/tr>\n<tr>\n<td>Plank frontale con l&#8217;anca in estensione<\/td>\n<td>100<\/td>\n<\/tr>\n<tr>\n<td>Squat su una sola gamba<\/td>\n<td>72<\/td>\n<\/tr>\n<tr>\n<td>Side plank<\/td>\n<td>71<\/td>\n<\/tr>\n<tr>\n<td>Step-up laterale<\/td>\n<td>64<\/td>\n<\/tr>\n<tr>\n<td>Single-Leg deadlift<\/td>\n<td>59<\/td>\n<\/tr>\n<tr>\n<td>Step-up in avanti<\/td>\n<td>55<\/td>\n<\/tr>\n<tr>\n<td>Single-Leg Bridge<\/td>\n<td>54<\/td>\n<\/tr>\n<tr>\n<td>Hip clam<\/td>\n<td>53<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Ecco alcuni esempi di esercizi per il grande gluteo.<\/p>\n<div class=\"row\">\n<div class=\"col-md-3\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/kVycltIECKM?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-10\" class=\"reference\"><a href=\"#cite_note-10\">(10)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-3\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/ZrYPt_pBces?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-11\" class=\"reference\"><a href=\"#cite_note-11\">(11)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-3\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/vQKLvMTYA9Q?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-12\" class=\"reference\"><a href=\"#cite_note-12\">(12)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-3\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/1ECrWm-3SKo?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-13\" class=\"reference\"><a href=\"#cite_note-13\">(13)<\/a><\/sup><\/div>\n<\/div>\n<\/div>\n<p><b>Progressione del Bridge (ponte)<\/b><\/p>\n<p>I quattro video che seguono forniscono un esempio di progressione dell&#8217;esercizio del ponte. L&#8217;esecuzione di un Bridge unilaterale con l&#8217;altra gamba estesa (braccio di leva allungato) produce un&#8217;attivit\u00e0 EMG significativamente maggiore rispetto a un Bridge unilaterale con l&#8217;altra gamba in flessione d&#8217;anca a 90 gradi e in flessione di ginocchio a 90 gradi (braccio di leva accorciato) nei muscoli grange gluteo e medio gluteo.<sup id=\"cite_ref-14\" class=\"reference\"><a href=\"#cite_note-14\">(14)<\/a><\/sup> L&#8217;aggiunta di una fascia elastica all&#8217;esercizio aumenta ulteriormente l&#8217;attivit\u00e0 dei glutei.<sup id=\"cite_ref-:7_8-1\" class=\"reference\"><a href=\"#cite_note-:7-8\">(8)<\/a><\/sup><\/p>\n<div class=\"row\">\n<div class=\"col-md-3\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/r9rgEAB13yM?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-15\" class=\"reference\"><a href=\"#cite_note-15\">(15)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-3\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/R7yrLIC0uJs?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-16\" class=\"reference\"><a href=\"#cite_note-16\">(16)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-3\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/xrS2naqqB1E?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-17\" class=\"reference\"><a href=\"#cite_note-17\">(17)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-3\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/nJAE9Pg4hAg?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-18\" class=\"reference\"><a href=\"#cite_note-18\">(18)<\/a><\/sup><\/div>\n<\/div>\n<\/div>\n<p><b>Hip Thrust con il bilanciere vs Squat o Split squat<\/b><\/p>\n<p>Per i pazienti che non tollerano molto bene un carico elevato (ad esempio i pazienti con problemi alla colonna vertebrale), considerare un esercizio di Hip Thrust con un peso sul bacino invece di un esercizio di Squat o Split Squat. L&#8217;esercizio di Hip Thrust con bilanciere produce una maggiore attivit\u00e0 del grande gluteo rispetto al Back Squat e allo Split Squat.<sup id=\"cite_ref-19\" class=\"reference\"><a href=\"#cite_note-19\">(19)<\/a><\/sup> Due esempi di esercizi di Hip Thrust sono mostrati nei video qui sotto.<\/p>\n<div class=\"row\">\n<div class=\"col-md-6\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/76t0z3Tdx6Q?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-20\" class=\"reference\"><a href=\"#cite_note-20\">(20)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-6\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/D2nNU3FonZE?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-21\" class=\"reference\"><a href=\"#cite_note-21\">(21)<\/a><\/sup><\/div>\n<\/div>\n<\/div>\n<h3><span id=\"Gluteus_medius\" class=\"mw-headline\">Medio gluteo<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span> <a class=\"mw-editsection-visualeditor\" title=\"Modifica la sezione: Gluteo medio\" href=\"\/index.php?title=Guida_pratica_al_rafforzamento_dell'anca_e_del_ginocchio&amp;veaction=edit&amp;section=4\">modifica<\/a> <span class=\"mw-editsection-divider\"> | <\/span> <a title=\"Modifica la sezione: Gluteo medio\" href=\"\/index.php?title=Guida_pratica_al_rafforzamento_dell'anca_e_del_ginocchio&amp;azione=edit&amp;sezione=4\">fonte edit<\/a> <span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h3>\n<p>La Tabella 3 mostra l&#8217;ordine degli esercizi per il reclutamento del <a title=\"Gluteus Medius\" href=\"\/Gluteus_Medius\">medio gluteo<\/a> in base all&#8217;attivit\u00e0 EMG. \u00c8 stato inoltre dimostrato che l&#8217;aggiunta di fasce elastiche aumenta in modo significativo l&#8217;attivit\u00e0 del medio gluteo.<sup id=\"cite_ref-:7_8-2\" class=\"reference\"><a href=\"#cite_note-:7-8\">(8)<\/a><\/sup><\/p>\n<table class=\"wikitable\">\n<caption>Tabella 3. Ordine degli esercizi per il reclutamento del medio gluteo in base all&#8217;attivit\u00e0 EMG (adattato da Boren et al.<sup id=\"cite_ref-:6_9-1\" class=\"reference\"><a href=\"#cite_note-:6-9\">(9)<\/a><\/sup>)<\/caption>\n<tbody>\n<tr>\n<th>Esercizio<\/th>\n<th>%MIVC<\/th>\n<\/tr>\n<tr>\n<td>Side Plank<\/td>\n<td>100<\/td>\n<\/tr>\n<tr>\n<td>Squat su una sola gamba<\/td>\n<td>82<\/td>\n<\/tr>\n<tr>\n<td>Plank frontale con l&#8217;anca in estensione<\/td>\n<td>75<\/td>\n<\/tr>\n<tr>\n<td>Abduzione d&#8217;anca in decubito laterale<\/td>\n<td>63<\/td>\n<\/tr>\n<tr>\n<td>Step-up laterale<\/td>\n<td>60<\/td>\n<\/tr>\n<tr>\n<td>Single-leg deadlift<\/td>\n<td>56<\/td>\n<\/tr>\n<tr>\n<td>Step-up in avanti<\/td>\n<td>55<\/td>\n<\/tr>\n<tr>\n<td>Single-Leg Bridge<\/td>\n<td>55<\/td>\n<\/tr>\n<tr>\n<td>Hip Clam<\/td>\n<td>47<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Di seguito sono riportati alcuni esempi di esercizi per il medio gluteo.<\/p>\n<div class=\"row\">\n<div class=\"col-md-6\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/TCAsn966t_s?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-22\" class=\"reference\"><a href=\"#cite_note-22\">(22)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-6\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/gNvzHTyPujs?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-23\" class=\"reference\"><a href=\"#cite_note-23\">(23)<\/a><\/sup><\/div>\n<\/div>\n<\/div>\n<h3><span id=\"Summaries_of_articles_focusing_on_hip_rehabilitation_exercises\" class=\"mw-headline\"><b>Sintesi di articoli incentrati sugli esercizi di riabilitazione dell&#8217;anca<\/b><\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span> <a class=\"mw-editsection-visualeditor\" title=\"Modifica la sezione: Riassunti di articoli incentrati sugli esercizi di riabilitazione dell'anca\" href=\"\/index.php?title=Guida_pratica_al_rafforzamento_dell'anca_e_del_ginocchio&amp;veaction=edit&amp;section=5\">modifica<\/a> <span class=\"mw-editsection-divider\"> | <\/span> <a title=\"Modifica la sezione: Riassunti di articoli incentrati sugli esercizi di riabilitazione dell'anca\" href=\"\/index.php?title=Guida_pratica_al_rafforzamento_di_anca_e_ginocchio&amp;azione=edit&amp;sezione=5\">modifica fonte<\/a> <span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h3>\n<ul>\n<li><a class=\"external text\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3201064\/pdf\/ijspt-06-206.pdf\" rel=\"nofollow\">Analisi elettromiografica del medio gluteo e del grande gluteo durante gli esercizi di riabilitazione<\/a><sup id=\"cite_ref-:6_9-2\" class=\"reference\"><a href=\"#cite_note-:6-9\">(9)<\/a><\/sup>: Questo articolo fornisce un elenco di esercizi e la percentuale di MIVC dei muscoli glutei che si verifica durante questi esercizi. Vengono inoltre fornite immagini e istruzioni per tutti gli esercizi.<\/li>\n<li><a class=\"external text\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36918403\/\" rel=\"nofollow\">Le forze dei muscoli glutei durante gli esercizi incentrati sull&#8217;anca per la prevenzione e la riabilitazione degli infortuni<\/a><sup id=\"cite_ref-:1_24-0\" class=\"reference\"><a href=\"#cite_note-:1-24\">(24)<\/a><\/sup>: Questo articolo confronta e classifica le forze muscolari in otto esercizi incentrati sull&#8217;anca. Gli esercizi sono stati eseguiti con e senza resistenza esterna. Le lunghezze delle fibre sottostanti, le velocit\u00e0 e le attivazioni muscolari sono state descritte inserendo i dati da motion capture, forze di reazione al suolo ed EMG in un modello neuromuscoloscheletrico basato sull&#8217;EMG. Le forze dei muscoli grande, medio e piccolo gluteo sono state stimate in questo modello.\n<ul>\n<li>Gli esercizi di livello 1 per il grande gluteo erano:\n<ul>\n<li>Split Squat caricato, Single-Leg Romanian Deadlift caricato, Single-Leg Hip Thrust caricato<sup id=\"cite_ref-:1_24-1\" class=\"reference\"><a href=\"#cite_note-:1-24\">(24)<\/a><\/sup><\/li>\n<\/ul>\n<\/li>\n<li>Gli esercizi di livello 1 per il medio gluteo erano:\n<ul>\n<li>BW Side Plank, Squat su una gamba sola caricato, Single-Leg Romanian Deadlift caricato<sup id=\"cite_ref-:1_24-2\" class=\"reference\"><a href=\"#cite_note-:1-24\">(24)<\/a><\/sup><\/li>\n<\/ul>\n<\/li>\n<li>Gli esercizi di livello 1 per il piccolo gluteo erano:\n<ul>\n<li>Single-Leg Romanian Deadlift caricato, BW Side Plank <sup id=\"cite_ref-:1_24-3\" class=\"reference\"><a href=\"#cite_note-:1-24\">(24)<\/a><\/sup><\/li>\n<\/ul>\n<\/li>\n<li>Un blog post utile da leggere: <a class=\"external text\" href=\"https:\/\/www.sportsmith.co\/articles\/hip-focused-injury-prevention-and-rehabilitation-exercises-how-to-choose-which-one\/\" rel=\"nofollow\">Hip-focused injury prevention and rehabilitation exercises: How to choose which one?<\/a><sup id=\"cite_ref-25\" class=\"reference\"><a href=\"#cite_note-25\">(25)<\/a><\/sup><\/li>\n<li>Infografica utile: <a class=\"external text\" href=\"https:\/\/ylmsportscience.com\/2023\/06\/04\/gluteal-muscle-forces-during-hip-focused-injury-prevention-and-rehabilitation-exercises\/\" rel=\"nofollow\">Gluteal muscle forces during hip-focused injury prevention and rehabilitation exercises<\/a><sup id=\"cite_ref-26\" class=\"reference\"><a href=\"#cite_note-26\">(26)<\/a><\/sup><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3><span id=\"Hip_Adductors\" class=\"mw-headline\">Adduttori dell&#8217;anca<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span> <a class=\"mw-editsection-visualeditor\" title=\"Modifica la sezione: Adduttori dell'anca\" href=\"\/index.php?title=Guida_pratica_al_rafforzamento_dell'anca_e_del_ginocchio&amp;veaction=edit&amp;section=6\">modifica<\/a> <span class=\"mw-editsection-divider\"> | <\/span> <a title=\"Modifica la sezione: Adduttori dell'anca\" href=\"\/index.php?title=Guida_pratica_al_rafforzamento_di_anca_e_ginocchio&amp;azione=edit&amp;sezione=6\">modifica fonte<\/a> <span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h3>\n<p>L&#8217;ordine degli esercizi per il reclutamento dell&#8217;<a title=\"Adduttore lungo\" href=\"\/Adductor_Longus\">adduttore lungo<\/a> in base all&#8217;EMG<sup id=\"cite_ref-:5_1-3\" class=\"reference\"><a href=\"#cite_note-:5-1\">(1)<\/a><\/sup> \u00e8 mostrato nella Tabella 4.<\/p>\n<table class=\"wikitable\">\n<caption>Tabella 4. Ordine degli esercizi per il reclutamento dell&#8217;adduttore lungo in base all&#8217;attivit\u00e0 EMG<sup id=\"cite_ref-:5_1-4\" class=\"reference\"><a href=\"#cite_note-:5-1\">(1)<\/a><\/sup> (adattato da Serner et al.<sup id=\"cite_ref-:2_27-0\" class=\"reference\"><a href=\"#cite_note-:2-27\">(27)<\/a><\/sup>)<\/caption>\n<tbody>\n<tr>\n<th>Esercizio<\/th>\n<th>Picco medio normalizzato EMG (nEMG)% di MVC (adattato da Serner et al.<sup id=\"cite_ref-:2_27-1\" class=\"reference\"><a href=\"#cite_note-:2-27\">(27)<\/a><\/sup>)<\/th>\n<\/tr>\n<tr>\n<td>Adduzione di Copenaghen<\/td>\n<td>110%<\/td>\n<\/tr>\n<tr>\n<td>Adduzione isometrica con una palla tra le caviglie<\/td>\n<td>100%<\/td>\n<\/tr>\n<tr>\n<td>Adduzione isometrica con una palla tra le ginocchia<\/td>\n<td>86 %<\/td>\n<\/tr>\n<tr>\n<td>Adduzione d&#8217;anca in decubito laterale<\/td>\n<td>64 %<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Di seguito sono riportati alcuni esempi di esercizi per gli adduttori.<\/p>\n<div class=\"row\">\n<div class=\"col-md-4\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/gzg7d4uXM8Y?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-28\" class=\"reference\"><a href=\"#cite_note-28\">(28)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-4\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/q8u3rP2kPLY?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-29\" class=\"reference\"><a href=\"#cite_note-29\">(29)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-4\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/s0gKvvbFX2I?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-30\" class=\"reference\"><a href=\"#cite_note-30\">(30)<\/a><\/sup><\/div>\n<\/div>\n<\/div>\n<div class=\"row\">\n<div class=\"col-md-4\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/s91uCD2wmT0?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-31\" class=\"reference\"><a href=\"#cite_note-31\">(31)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-4\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/vsXjFlVpW9Q?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-32\" class=\"reference\"><a href=\"#cite_note-32\">(32)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-4\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/knGLKc1jbWs?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-33\" class=\"reference\"><a href=\"#cite_note-33\">(33)<\/a><\/sup><\/div>\n<\/div>\n<\/div>\n<h3><span id=\"Hamstrings\" class=\"mw-headline\">Ischiocrurali<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Hamstrings\" href=\"\/index.php?title=Guida_pratica_al_rafforzamento_dell'anca_e_del_ginocchio&amp;veaction=edit&amp;section=7\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Hamstrings\" href=\"\/index.php?title=Guida_pratica_al_rafforzamento_di_anca_e_ginocchio&amp;azione=edit&amp;sezione=7\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h3>\n<p>&#8220;Gli ischiocrurali si attivano in modo diverso durante i compiti anca-dominante e ginocchio-dominante&#8221;.<sup id=\"cite_ref-:8_34-0\" class=\"reference\"><a href=\"#cite_note-:8-34\">(34)<\/a><\/sup> Gli esercizi in estensione d&#8217;anca, come il Bridge a gambe estese o lo Stiff-Leg Deadlift unilaterale (o l&#8217;Arabesque o la variante rumena su una gamba sola del Romanian Deadlift), caricano maggiormente il bicipite femorale, mentre il Nordic Hamstring recluta maggiormente il semitendinoso.<sup id=\"cite_ref-:8_34-1\" class=\"reference\"><a href=\"#cite_note-:8-34\">(34)<\/a><\/sup><\/p>\n<div class=\"thumb embedvideo autoResize\" style=\"width: 308px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 300px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/ypBDnCQy1h4?\" width=\"300\" height=\"169\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<p><sup id=\"cite_ref-35\" class=\"reference\"><a href=\"#cite_note-35\">(35)<\/a><\/sup><\/p>\n<h3><span id=\"Quadriceps\" class=\"mw-headline\">Quadricipite<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Quadriceps\" href=\"\/index.php?title=Guida_pratica_al_rafforzamento_dell'anca_e_del_ginocchio&amp;veaction=edit&amp;section=8\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Quadriceps\" href=\"\/index.php?title=Guida_pratica_al_rafforzamento_di_anca_e_ginocchio&amp;azione=edit&amp;sezione=8\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h3>\n<p>L&#8217;esercizio di Leg Extension basico in catena aperta \u00e8 un esercizio utile per sviluppare la forza del quadricipite. Nei pazienti con debolezza nella posizione accorciata del quadricipite, potrebbe essere utile aggiungere l&#8217;esercizio di Pull Back isolato con la fascia elastica per isolare la posizione di range interno e sviluppare la forza in questo range.<sup id=\"cite_ref-:5_1-5\" class=\"reference\"><a href=\"#cite_note-:5-1\">(1)<\/a><\/sup><\/p>\n<div class=\"row\">\n<div class=\"col-md-6\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/BPvD5BP_jrI?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-36\" class=\"reference\"><a href=\"#cite_note-36\">(36)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-6\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 258px;\">\n<div class=\"embedvideo autoResize\">\n<div class=\"embedvideowrap\" style=\"width: 250px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/cxN01SEa8aM?\" width=\"250\" height=\"141\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-37\" class=\"reference\"><a href=\"#cite_note-37\">(37)<\/a><\/sup><\/div>\n<\/div>\n<\/div>\n<h2><span id=\"Adapting_Closed_Chain_Exercises_for_Either_Knee_or_Hip_Bias\" class=\"mw-headline\">Adattare gli esercizi in catena chiusa per il ginocchio o per l&#8217;anca<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span> <a class=\"mw-editsection-visualeditor\" title=\"Modifica la sezione: Adattare gli esercizi a catena chiusa per il ginocchio o per l'anca\" href=\"\/index.php?title=Guida_pratica_al_rafforzamento_dell'anca_e_del_ginocchio&amp;veaction=edit&amp;section=9\">modifica<\/a> <span class=\"mw-editsection-divider\"> | <\/span> <a title=\"Modifica la sezione: Adattare gli esercizi a catena chiusa per il ginocchio o per l'anca\" href=\"\/index.php?title=Guida_pratica_al_rafforzamento_di_anca_e_ginocchio&amp;azione=edit&amp;sezione=9\">modifica fonte<\/a> <span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h2>\n<p>Il contributo relativo del ginocchio o dell&#8217;anca in un&#8217;attivit\u00e0 di squat \u00e8 influenzato da:<\/p>\n<ul>\n<li>la quantit\u00e0 di carico durante un Deadlift<sup id=\"cite_ref-38\" class=\"reference\"><a href=\"#cite_note-38\">(38)<\/a><\/sup> e di affondo<sup id=\"cite_ref-39\" class=\"reference\"><a href=\"#cite_note-39\">(39)<\/a><\/sup><\/li>\n<li>la posizione del tronco<sup id=\"cite_ref-40\" class=\"reference\"><a href=\"#cite_note-40\">(40)<\/a><\/sup><sup id=\"cite_ref-41\" class=\"reference\"><a href=\"#cite_note-41\">(41)<\/a><\/sup><sup id=\"cite_ref-42\" class=\"reference\"><a href=\"#cite_note-42\">(42)<\/a><\/sup><\/li>\n<li>la posizione dell&#8217;arto<\/li>\n<\/ul>\n<h2><span id=\"References\" class=\"mw-headline\">Citazioni<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: References\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;veaction=edit&amp;section=10\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: References\" href=\"\/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&amp;action=edit&amp;section=10\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h2>\n<div class=\"mw-references-wrap mw-references-columns\">\n<ol class=\"references\">\n<li id=\"cite_note-:5-1\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:5_1-0\">1.0<\/a><\/sup> <sup><a href=\"#cite_ref-:5_1-1\">1.1<\/a><\/sup> <sup><a href=\"#cite_ref-:5_1-2\">1.2<\/a><\/sup> <sup><a href=\"#cite_ref-:5_1-3\">1.3<\/a><\/sup> <sup><a href=\"#cite_ref-:5_1-4\">1.4<\/a><\/sup> <sup><a href=\"#cite_ref-:5_1-5\">1.5<\/a><\/sup><\/span> <span class=\"reference-text\">Herrington, L. Practical Guide to Hip and Knee Strengthening. Course. Plus. 2024<\/span><\/li>\n<li id=\"cite_note-2\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-2\">\u2191<\/a><\/span> <span class=\"reference-text\">Suchomel TJ, Nimphius S, Bellon CR, Hornsby WG, Stone MH. Training for muscular strength: Methods for monitoring and adjusting training intensity. Sports Medicine. 2021 Oct;51(10):2051-66.<\/span><\/li>\n<li id=\"cite_note-3\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-3\">\u2191<\/a><\/span> <span class=\"reference-text\">Taberner M, Allen T, Cohen DD. Progressing rehabilitation after injury: consider the \u2018control-chaos continuum\u2019. British journal of sports medicine. 2019 Sep 1;53(18):1132-6.<\/span><\/li>\n<li id=\"cite_note-:3-4\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:3_4-0\">4.0<\/a><\/sup> <sup><a href=\"#cite_ref-:3_4-1\">4.1<\/a><\/sup> <sup><a href=\"#cite_ref-:3_4-2\">4.2<\/a><\/sup> <sup><a href=\"#cite_ref-:3_4-3\">4.3<\/a><\/sup><\/span> <span class=\"reference-text\">Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. <a class=\"external text\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7927075\/pdf\/sports-09-00032.pdf\" rel=\"nofollow\">Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum.<\/a> Sports. 2021 Feb 22;9(2):32.<\/span><\/li>\n<li id=\"cite_note-:0-5\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:0_5-0\">5.0<\/a><\/sup> <sup><a href=\"#cite_ref-:0_5-1\">5.1<\/a><\/sup><\/span> <span class=\"reference-text\">Jukic I, Helms ER, McGuigan MR. The fastest repetition in a set predicts the number of repetitions completed to failure during resistance training: The impact of individual characteristics. Physiology &amp; Behavior. 2023 Jun 1;265:114158.<\/span><\/li>\n<li id=\"cite_note-6\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-6\">\u2191<\/a><\/span> <span class=\"reference-text\">Fukuda DH. Assessments for sport and athletic performance. Human Kinetics; 2018 Dec 5.<\/span><\/li>\n<li id=\"cite_note-:4-7\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-:4_7-0\">\u2191<\/a><\/span> <span class=\"reference-text\">Wilson ME. T<a class=\"external text\" href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2008\/04000\/The_Daily_Adjustable_Progressive_Resistance.13.aspx\/1000?casa_token=PxtezNxhszQAAAAA:13cgBg9deIwRoly-XIZC6AeISvc3SlwsdRS_36YpvCmkoIBJ9JIux1uACuXulqv8Brk7pOYzb3ONDV38sNLMFof_&amp;casa_token=xcyy83u-9g8AAAAA:N1PkUsYKXdvhBk9Y7wbPGA5I_mDQoxJYvJLpXHI-9w7V7RD1CIfsSLt-ryMG1D8Ft4qgn67503NOhY6pT_gqelt2\" rel=\"nofollow\">he daily adjustable progressive resistance exercise system: getting reacquainted with an old friend.<\/a> Strength &amp; Conditioning Journal. 2008 Apr 1;30(2):76-8.<\/span><\/li>\n<li id=\"cite_note-:7-8\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:7_8-0\">8.0<\/a><\/sup> <sup><a href=\"#cite_ref-:7_8-1\">8.1<\/a><\/sup> <sup><a href=\"#cite_ref-:7_8-2\">8.2<\/a><\/sup><\/span> <span class=\"reference-text\">Forman DA, Alizadeh S, Button DC, Holmes MW. <a class=\"external text\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10547095\/pdf\/ijspt_2023_18_5_87764.pdf\" rel=\"nofollow\">The Use of Elastic Resistance Bands to Reduce Dynamic Knee Valgus in Squat-Based Movements: A Narrative Review.<\/a> International Journal of Sports Physical Therapy. 2023;18(5):1206.<\/span><\/li>\n<li id=\"cite_note-:6-9\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:6_9-0\">9.0<\/a><\/sup> <sup><a href=\"#cite_ref-:6_9-1\">9.1<\/a><\/sup> <sup><a href=\"#cite_ref-:6_9-2\">9.2<\/a><\/sup><\/span> <span class=\"reference-text\">Boren K, Conrey C, Le Coguic J, Paprocki L, Voight M, Robinson TK. <a class=\"external text\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3201064\/pdf\/ijspt-06-206.pdf\" rel=\"nofollow\">Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises.<\/a> International journal of sports physical therapy. 2011 Sep;6(3):206.<\/span><\/li>\n<li id=\"cite_note-10\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-10\">\u2191<\/a><\/span> <span class=\"reference-text\">The Barbell Physio. Front Plank Hip Extensions. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=kVycltIECKM\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=kVycltIECKM<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-11\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-11\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Full squat single leg. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=ZrYPt_pBces\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=ZrYPt_pBces<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-12\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-12\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. How to do a Side plank. Available from:<a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=vQKLvMTYA9Q\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=vQKLvMTYA9Q<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-13\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-13\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. How to do a clam. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=1ECrWm-3SKo\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=1ECrWm-3SKo<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-14\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-14\">\u2191<\/a><\/span> <span class=\"reference-text\">Lehecka BJ, Edwards M, Haverkamp R, Martin L, Porter K, Thach K, Sack RJ, Hakansson NA. <a class=\"external text\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5534144\/pdf\/ijspt-12-543.pdf\" rel=\"nofollow\">Building a better gluteal bridge: electromyographic analysis of hip muscle activity during modified single-leg bridges.<\/a> International journal of sports physical therapy. 2017 Aug;12(4):543.<\/span><\/li>\n<li id=\"cite_note-15\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-15\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient.Pilates Shoulder bridge 2. Available from:<a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=r9rgEAB13yM\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=r9rgEAB13yM<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-16\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-16\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Pilates Shoulder bridge 3. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=R7yrLIC0uJs\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=R7yrLIC0uJs<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-17\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-17\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Bridge with Band Exercise &#8211; Level 1. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=xrS2naqqB1E\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=xrS2naqqB1E<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-18\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-18\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient.Bridge with Band Exercise &#8211; Level 6. Available from:<a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=nJAE9Pg4hAg\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=nJAE9Pg4hAg<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-19\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-19\">\u2191<\/a><\/span> <span class=\"reference-text\">Williams MJ, Gibson NV, Sorbie GG, Ugbolue UC, Brouner J, Easton C. <a class=\"external text\" href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2021\/01000\/activation_of_the_gluteus_maximus_during.3.aspx\" rel=\"nofollow\">Activation of the gluteus maximus during performance of the back squat, split squat, and barbell hip thrust and the relationship with maximal sprinting.<\/a> The Journal of Strength &amp; Conditioning Research. 2021 Jan 1;35(1):16-24.<\/span><\/li>\n<li id=\"cite_note-20\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-20\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Barbell Hip Thrust | Hamstring | Strength and Conditioning Exercises. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=76t0z3Tdx6Q\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=76t0z3Tdx6Q<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-21\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-21\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Kettlebell Hip Thrust | Hamstring | Strength and Conditioning Exercises. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=D2nNU3FonZE\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=D2nNU3FonZE<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-22\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-22\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Single Leg Kettlebell Deadlift | Deadlift | Strength and Conditioning Exercises. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=TCAsn966t_s\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=TCAsn966t_s<\/a> (last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-23\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-23\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Gluteus medius strengthening 1. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=gNvzHTyPujs\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=gNvzHTyPujs<\/a>(last accessed 03\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-:1-24\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:1_24-0\">24.0<\/a><\/sup> <sup><a href=\"#cite_ref-:1_24-1\">24.1<\/a><\/sup> <sup><a href=\"#cite_ref-:1_24-2\">24.2<\/a><\/sup> <sup><a href=\"#cite_ref-:1_24-3\">24.3<\/a><\/sup><\/span> <span class=\"reference-text\">Collings TJ, Bourne MN, Barrett RS, Meinders EV, GON\u00e7ALVES BA, Shield AJ, Diamond LE. Gluteal Muscle Forces during Hip-Focused Injury Prevention and Rehabilitation Exercises. Medicine and Science in Sports and Exercise. 2023 Apr 1;55(4):650-60.<\/span><\/li>\n<li id=\"cite_note-25\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-25\">\u2191<\/a><\/span> <span class=\"reference-text\">Collings, T. Hip-focused injury prevention and rehabilitation exercises: How to choose which one. (accessed 22 March 2024). Available from <a class=\"external free\" href=\"https:\/\/www.sportsmith.co\/articles\/hip-focused-injury-prevention-and-rehabilitation-exercises-how-to-choose-which-one\/\" rel=\"nofollow\">https:\/\/www.sportsmith.co\/articles\/hip-focused-injury-prevention-and-rehabilitation-exercises-how-to-choose-which-one\/<\/a><\/span><\/li>\n<li id=\"cite_note-26\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-26\">\u2191<\/a><\/span> <span class=\"reference-text\">YLMSportscience. Gluteal muscle forces during hip-focused injury prevention and rehabilitation exercises. Published 4 June 2023. Available from <a class=\"external free\" href=\"https:\/\/ylmsportscience.com\/2023\/06\/04\/gluteal-muscle-forces-during-hip-focused-injury-prevention-and-rehabilitation-exercises\/\" rel=\"nofollow\">https:\/\/ylmsportscience.com\/2023\/06\/04\/gluteal-muscle-forces-during-hip-focused-injury-prevention-and-rehabilitation-exercises\/<\/a><\/span><\/li>\n<li id=\"cite_note-:2-27\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:2_27-0\">27.0<\/a><\/sup> <sup><a href=\"#cite_ref-:2_27-1\">27.1<\/a><\/sup><\/span> <span class=\"reference-text\">Serner A, Jakobsen MD, Andersen LL, H\u00f6lmich P, Sundstrup E, Thorborg K. EMG evaluation of hip adduction exercises for soccer players: implications for exercise selection in prevention and treatment of groin injuries. British journal of sports medicine. 2014 Jul 1;48(14):1108-14.<\/span><\/li>\n<li id=\"cite_note-28\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-28\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. How to tone your thighs. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=gzg7d4uXM8Y&amp;t=20s\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=gzg7d4uXM8Y&amp;t=20s<\/a> (last accessed 08\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-29\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-29\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Copenhagen Adductor Straight Leg Exercise. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=q8u3rP2kPLY\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=q8u3rP2kPLY<\/a>(last accessed 08\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-30\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-30\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. How to strengthen your adductor longus. Available from: <a class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=s0gKvvbFX2I\" rel=\"nofollow\">https:\/\/www.youtube.com\/watch?v=s0gKvvbFX2I<\/a> (last accessed 08\/03\/2024)<\/span><\/li>\n<li id=\"cite_note-31\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-31\">\u2191<\/a><\/span> <span class=\"reference-text\">Rehab My Patient. Adductor Towel Slides. 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Journal of Sport Rehabilitation. 2021 Feb 16;30(6):899-904.<\/span><\/li>\n<\/ol>\n<\/div>\n<p><!-- NewPP limit report Cached time: 20240422155842 Cache expiry: 0 Reduced expiry: true Complications: (show\u2010toc) CPU time usage: 0.147 seconds Real time usage: 0.158 seconds Preprocessor visited node count: 724\/1000000 Post\u2010expand include size: 638\/2097152 bytes Template argument size: 0\/2097152 bytes Highest expansion depth: 3\/100 Expensive parser function count: 0\/100 Unstrip recursion depth: 0\/20 Unstrip post\u2010expand size: 30196\/5000000 bytes --><br \/>\n<!-- Transclusion expansion time report (%,ms,calls,template) 100.00% 5.839 1 Special:Contributors\/Practical_Guide_to_Hip_and_Knee_Strengthening 100.00% 5.839 1 -total --><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Redazione originale &#8211; Wanda van Niekerk sulla base del corso di Lee Herrington Collaboratori principali &#8211; Wanda van Niekerk and Jess Bell Contenuti 1 Sovraccarico progressivo per lo sviluppo della forza 2 Lavoro muscolare isolato per i muscoli di anca e ginocchio 2.1 Grande gluteo 2.2 Medio gluteo 2.3 Sintesi di articoli incentrati sugli esercizi [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-9560","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/langs.physio-pedia.com\/it\/wp-json\/wp\/v2\/pages\/9560","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/langs.physio-pedia.com\/it\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/langs.physio-pedia.com\/it\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/langs.physio-pedia.com\/it\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/langs.physio-pedia.com\/it\/wp-json\/wp\/v2\/comments?post=9560"}],"version-history":[{"count":2,"href":"https:\/\/langs.physio-pedia.com\/it\/wp-json\/wp\/v2\/pages\/9560\/revisions"}],"predecessor-version":[{"id":9579,"href":"https:\/\/langs.physio-pedia.com\/it\/wp-json\/wp\/v2\/pages\/9560\/revisions\/9579"}],"wp:attachment":[{"href":"https:\/\/langs.physio-pedia.com\/it\/wp-json\/wp\/v2\/media?parent=9560"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}