Kako, kaj in zakaj sumo počep z iztegom komolca?
Warning: fopen(/home/riversi/public_html/cache/autoload/cache.inc.php) [function.fopen]: failed to open stream: No such file or directory in /home/riversi/public_html/include/functions.php on line 92
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 95
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 96
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 104
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 102
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 106
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 110
Warning: fwrite() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 111
Warning: fclose() expects parameter 1 to be resource, boolean given in /home/riversi/public_html/include/functions.php on line 112
1.) Izvedba
Začnemo tako kot pri navadnem počepu, le da stojimo širše in prste obrnemo navzven (kolena potisnemo vstran in rahlo naprej ter spuščamo boke (nazaj in navzdol) dokler niso stegna vzporedna s tlemi). Roke imamo postavljene navpično proti tlom (podobno kot sumo borci in kot prikazuje slika). Nato izvedemo aktivni del širokega počepa (navzgor), sočasno pa (prek predročenja) iztegnjene roke dvignemo nad sabo (kot da bi se hoteli dotakniti stropa). Nato spustimo podlaht za sabo in izvedemo aktivni del iztega komolca, da so roke spet dvignjene nad glavo.
2.) Delujoče mišice
Sprednje stegenske mišice, zadnje stegenske mišice, zadnjične mišice, ramena, triceps. Potrebna bo tudi napetost v trebušnem predelu in dobro gibljive ramenske mišice.
3.) Dodatne variacije za izvedbo vaje
Vajo lahko dodatno otežimo s ponolnim počepom med iztegom komolca.
4.) Kolena in hrbtenica
Kolena naj bodo v spodnjem delu počepa postavljena rahlo naprej in v širini gležnjev. Pozorni bodite na svojo hrbtenico! Aktivirajte stabilizacijske mišice, da ostane v pravem položaju.
5.) V čem je sumo počep drugačen od navadnega?
Pri sumo počepu boste naredili več za zadnjico in notranji del stegen (adduktorji).
Miran Bevc,
River d.o.o.
