3 najbolj precenjene vaje
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Imejte v mislih, da "precenjena" vaja ne pomeni "slaba" vaja. Pomeni samo to, da obstajajo boljše opcije kot tiste, ki so trenutno najbolj popularne. Popularne pa postanejo, ker delujejo za določene ljudi z določenimi problemi, ki mogoče niso niti najmanj podobni vašim.
KENIJSKI MOST
Smiselno je, da vajo izvajamo, če je naš cilj okrepiti optimalno zavestno usklajenost telesa v statičnem položaju. Prav tako je vaja uporabna za začetnike, saj bi načeloma vsak, ki se ukvarja z vadbo, moral biti sposoben zdržati pravilen položaj mostu s svojo lastno težo vsaj 30 sekund.
Razlog, da je ta vaja precenjena je, da trenerji prepogosto priporočajo osnovno izvedbo te vaje, ne da bi pri tem pokazali tudi smernice za nadaljevalne vaje, ki so v osnovi sestavljene iz osnovne položaja pri mostu. Ko imamo enkrat občutek za usklajenost telesa v statičnem položaju in osnovno stabilnost trupa, je dobro, da se premaknemo na vaje, ki dinamično izzovejo našo stabilnost trupa, saj šele taka stabilnost v praksi zares šteje. Obdržati svojo telesno usklajenost medtem, ko smo v gibanju, je tisto, kar največkrat dela razliko med tistimi, ki se poškodujejo in tistimi, ki se ne.
Odličen primer vaje, ki kaže, kako preiti iz statične vaje v dinamično, so sklece. Če smo sposobni zadržati pravilen položaj mostu za 45 sekund, potem lahko verjetno v tem času zdržimo tudi 20 sklec. Še vedno ostajamo v osnovni poziciji mostu, le da tej vaji dodamo dinamični izziv. Ko nam tudi ta vaja postane povsem enostavna, lahko začnemo dvigovati od tal eno roko med vsako ponovitvijo, sčasoma pa tudi to vajo nadgradimo s stranskim mostom (med ponovitvami), kar združi 3 vaje (sklece, most, stranski most) in okrepi dinamično kontrolo ter kontrolo nad rotacijami.
POTISK Z NOGAMI
Veliko trenerjev strastno zagovarja potisk z nogami. Ko izvajamo to vajo, postanemo "del stroja", ki deluje podobno kot harmonika (mi pa smo nekje vmes). Bolj, ko postavimo noge proti sebi, večja je fleksija kolka in hitreje lahko izgubimo naravno lordozo v spodnjem delu hrbta. A tako kot si ne želimo upognjenega hrbta med izvajanjem mrtvega dviga, je enako tudi pri potisku (saj še posebej v takem položaju ne bi bilo najbolje, da za obremenitev izberemo veliko težo).
Za sprednje stegenske mišice se je veliko bolje naučiti dobrega počepa, ki je ena izmed najkompletnejših vaj, ko govorimo o aktivaciji celotnega telesa. Vaji sta si v gibu zelo podobni, a počep za razliko od potiska zahteva tudi aktivacijo stabilizatorjev zaradi česar je vaja celostna (aktivira večji del telesa).
Kot nadaljevalno vajo lahko preizkusimo počep z obremenitvijo pred sabo in nato tudi počep na eni nogi. Če te vaje izvajamo pravilno, potem vsekakor predstavljajo varnejšo opcijo za naš hrbet, hkrati pa so funkcionalno bolj prenosljive v realnem življenju tako za vsak dan kot tudi za vse športne dejavnosti.
DVIG NOG
V nekaterih primerih dobro in zelo dobro pripravljeni rekreativci obstanejo pri izvajanju začetnih vaj, dvig nog pa je ravno obraten primer. Gre za napredno vajo, ki je popularna pri srednje dobrih rekreativcih.
Vaja je dobra izbira za vse, ki imajo dovolj močne trebušne mišice, da lahko nagnejo medenico navzgor in jo v tem položaju tudi obdržijo, saj namen vaje ni, da samo na najpreprostejši način dvigujemo noge. Medtem, ko je to dober način kako krepiti fleksorje kolka, pa (spodnjih) trebušnih mišic ne aktiviramo ravno najbolj. Da bi nam to uspelo, moramo medenico nagniti navzgor.
Dobro je, da najprej poskušamo pravilno izvajati obratne upogibe trupa. Če te vaje ne moremo izvajati kontrolirano in enostavno, potem nismo niti dovolj močni, da izvajamo dvig nog. V nasprotnem primeru je zelo verjetno, da bomo vajo zmogli, če se le koncentriramo dovolj na izvedbo in ne na količino. Saj veste, kvaliteta je pomebnejša od kvantitete.
Miran Bevc,
River d.o.o.
