Dragi bralci, preljube bralke,
gotovo se boste strinjali, da je nedelja je odličen čas za regeneracijo, rehabilitacijo, relaksacijo, ležerno kopulacijo ali – če ste samske sorte kot Sebahudin – purgacijo oz. čiščenje stanovanja. 😛 In ker moram po pravkar postorjenem silno moškem opravilu (brisanju tal z vlažno krpo) počakati kakšnih petnajst minut, da se tla posušijo in se lahko posledično lotim nadaljnjih moških opravil (pranje in obešanje perila ter priprava nedeljskega kosila – respect your Yin, biatch!), hkrati pa se za pristno gospodinjo…err, gospodinjeca (?!) ne spodobi, da bi tratil čas vnemar, sem se odločil, da spišem še en krajši, z nedeljskim duhom prežeti prispevek.
Nekateri med vami se boste morda spomnili ene od mojih nedavnih objav, v kateri sem predstavil nabor vaj, s katerimi lahko izboljšate težave, povezane z anteriornim (“naprej“) ali posteriornim (“nazaj“) nagibom medenice. Omenjene vaje lahko izvajate posamič (npr. zjutraj ali zvečer) in/ali kot del ogrevalnega cikla pred vadbo. Pri slednjem pa se poraja vprašanje, koliko med vami si sploh vzame čas za temeljito ogrevanje pred vadbo. Po mojih izkušnjah je “ogrevalni cikel” povprečnega telovadca videti približno takole: 5 minut nesistematičnega raztezanja pretežno delov, ki itak niso zakrčeni, 5 minut kramljanja s kameradi in (na pol) skrivnega pogledovanja proti vrli dečvi, ki ravnokar izvaja počepe, in nadaljnjih 5 minut nesistematičnega raztezanja, zopet pretežno delov, ki raztezanja ne potrebujejo. Pri puncah so stvari morda kanček boljše (zlasti raztezalni del, čeprav je prisotnih vse preveč statičnih in vse premalo dinamičnih elementov), objekt (na pol) skrivnega pogledovanja pa je zadnjica (ali abdomen) vrlega mladca, ki je ravnokar “zgoraj brez” odbil Fran. Seveda je jasno, da takšna oblika ogrevanja ni ravno optimalna. Obstaja torej kak način, da bi svoje ogrevanje izboljšali?
Odgovor je – kakopak 🙂 – pritrdilen. Pravzaprav je takih načinov več, eden najizčrpnejših pa je gotovo Tumminellojev dinamični ogrevalni cikel. Nick Tumminello o poglavitni ideji v ozadju omenjenega cikla pove sledeče:
Simply put, a dynamic warm up is a transition stage from normal activity to more athletic activity. During this transition, we spend time activating all of the muscles that haven’t been used all day while at home or at work so that they can turn on as much power as possible while you train. This helps to improve motor unit recruitment, which in turn translates into gains in size and strength.
During this transition stage, we also perform movements that increase overall mobility. This will help you do things like squat deeper, deadlift with a straighter back, and perform lifts with more comfort and less restriction.
In addition to all that, we also ensure that all the smaller stabilizer muscles are ready to do their jobs and prevent you from hurting yourself while lifting.
Tumminellojev cikel sestoji iz dveh delov – ogrevanja za spodnji in ogrevanja za zgornji del -, oba dela pa sta sestavljena iz 4 faz:
Stage #1 – Self-Myofascial Release (SMR): Put simply, SMR is self-massage using objects like foam rollers,
medicine balls, or even tennis and golf balls. Performing some SMR prior to training will increase blood flow and oxygen to the muscle. Also, SMR will alleviate any minor soft tissue restrictions that could hinder your performance.
Stage #2 – Dynamic Mobility: Dynamic mobility can be thought of as muscle flexibility and joint range-of-motion exercises performed at a dynamic rate. Because this is a warm-up, we need to prepare the body for the dynamic nature of sport and exercise by moving dynamically. Static stretching is great, but it down-regulates the muscles and the Central Nervous System (CNS). Dynamic mobility exercises (like the ones shown below) up-regulate the CNS and help the body understand how to control your muscles and joints through a full range of motion under a small load provided by your bodyweight and momentum. This is exactly what’s needed to perform at high levels and avoid injury.
Stage #3 – Muscle Activation: In this stage, we utilize exercises that improve the mind-to-muscle connection of specific muscles crucial to optimal upper body performance. Muscle activation is especially important for your warm-up because it helps to wake up the muscles that we may have slightly inhibited by sitting at our desks or slouching all day. Put simply, the dynamic mobility exercises shown previous improve range of motion. Muscle activation assures that you have the correct muscle activity to control the new ranges you can now achieve from the dynamic mobility.
Stage #4 – CNS Activation: In the fourth and final stage of the warm-up, we utilize exercises that require quick, coordinated, and fairly explosive movements. These qualities are all skill oriented and therefore stimulate the nervous system. Plus, quick explosive movements improve motor unit recruitment.
a. Celi cikel (ko imate na razpolago dovolj časa):
Pre – Warmup
- Self-Myofascial Release (SMR) for the upper body – 5 min
- Hips and Glutes – 30 sec each side
- Quads and Hip Flexors – 30 sec each side (btw,
- Hamstrings – 30 sec each side
- Calves – 30 sec each side
Dynamic Mobility
- 4 Count Squat x8-10
- Reverse Reaching Lunge w/ Knee Hug x8-10 each side (pt. 1 in pt. 2)
- Lateral Lunge x8-10 each side
- Yoga Plex x5-8 each side
- Arm Crossover Stretch 8-10 each side
Muscle Activation
- Supine 1 Leg Hip Bridge x10-20 each side
- Side Lying Hip Adduction x10-20
- Quadruped Hip Circuit x8-15 each direction
- Slow Motion Mountain Climber 6-8 each side (1 sec hold each rep)
CNS Activation
- Single Leg ½ Squat ½ Deadlift x10-20 for speed
- Pogo Hops 2x 30-50, rest 15 seconds between sets
- Box Jumps or Squat Jumps 2x 5-8 reps, rest 30 seconds between sets
b. Skrajšana različica (ko se vam mudi)
Dynamic Mobility
- 4 Count Squat x8-10
- Yoga Plex x5-8 each side
Muscle Activation
- Quadruped Hip Circuit x8-15 each direction
- Slow Motion Mountain Climber 6-8 each side (1 sec hold each rep)
CNS Activation
- Single Leg ½ Squat ½ Deadlift x10-20 for speed
- Pogo Hops 2x 30-50, rest 15 seconds between sets
Pre – warm up
Dynamic Mobility
- Jumping Jacks x8-15
- Y Jumping Jacks x8-15
- Crossover Jumping Jacks x8-15
- Dowel stretch x8-15
- Arm Crossover x8-12
Muscle Activation
- T-Roll Push-Up x4-8 (each side)
- Reverse Burpee x6-12
- LYTP Shoulder Circuit x8-12 (each letter)
O izvedbi ogrevanja: priporočam, da pozorno preberete Tumminellojeva članka (kliknite na zgornaj priložene povezave) in nekajkrat preizkusite vaje, ki jih predstavlja v svojem ciklu. Nato priredite predstavljeni cikel svojim potrebam: dodajte vaje, ki se navezujejo na neko vašo specifično težavo [npr. vaje za anteriorni ali posteriorni zamik), odstranite vaje, ki sem zdijo odveč (ne pretiravajte), zamenjajte kakšno vajo z vajo, ki vam je ljubša oz. se bolj sklada z vašimi potrebami (npr. kakšno različico jumping jacks lahko zamenjate s poskoki Mary Poppins ipd.). Čeprav se morda sprva zdi, da je vsega skupaj preveč, pa je to podobno kot z usvajanjem vsake nove veščine – najprej boste porabili kar nekaj časa, da se prebijete skozi vse vaje (sploh, ker so vam neznane itd.), sčasoma in z redno prakso pa vam bo celoten cikel vzel cca 10 – 15 min. (in nič več). Glede na pluse, ki jih prinaša takšno ogrevanje – manjša možnost poškodb, boljši performans -, bo vloženi čas gotovo večkratno poplačan.
Tako. Tla so se že (vsaj) 3 x posušila, kličejo pa me kupi neopranega perila in kuhe željni zelenjava in meso. Novim (nedeljskim) zmagam nasproti!
Do naslednjič – en prijeten jinovsko-nedeljski pozdrav!
Vaš S.
Vse poti vodijo v gym 
