5 skrivnosti počep - poskoka
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1.) Izvedba - skočite z navdihom
Začnemo tako kot pri počepu (kolena potisnemo rahlo naprej in spuščamo boke dokler niso stegna vzporedna s tlemi). Za začetek nam pri stabilnosti in ravnotežju lahko pomaga, da imamo roke iztegnjene pred sabo. Nato izvedemo aktivni del giba in se odrinemo direktno navzgor, roke pa iztegnemo nad sabo (kot da bi se hoteli dotakniti navidezno najvišje točke). Pristanek naj bo mehak - najprej na prste, nato spustimo še peto in spet počepnemo (pri tem smo pozorni, da težo spet prenesemo na peto, s čimer bomo zelo verjetno imeli tudi pod kontrolo naša kolena).
2.) Delujoče mišice in ogrevanje
Sprednje stegenske mišice, zadnje stegenske mišice, zadnjične mišice in meča. Dobro ogrevanje je v tem primeru nujno, saj hitro aktiviranje nefleksibilnih mišic in vezi povzroči bolečine med in po vadbi, kar pa ni pogoj za dobro vadbo, kot mnogi radi mislijo. Dokončna ostra bolečina pa še posebej ni tisto, kar si želite, saj za vas pomeni STOP znak.
3.) Dodatne variacije za izvedbo vaje
Lahko jo izvajate tudi z ročkami (v rokah) na višini svojih ramen ali pa z rokami za glavo. Tisti, ki imate dober odriv, lahko med samim skokom izvedete še dodaten gib (priteg kolen na prsa).
4.) Opazovalec
Pri izvajanju take vaje je pomembno, da imamo tudi opazovalca, ki opravlja neke vrste nadzor za pravilno izvedbo, saj zaradi kompleksnosti vaje večina teži k temu, da jo izvaja napačno.
5.) Hrbtenica
Pazite na svojo hrbtenico! Da le-ta ostane v pravilnem položaju naj bodo stabilizacijske mišice v napetosti.
Miran Bevc,
River d.o.o.
