Čari unilateralnih vaj za noge

Posted: 05/08/2011 in Vadba
Oznake: , ,

Dragi bralci, preljube bralke,

večina med vami, ki si tako ali drugače prizadevate izboljšati maksimalno moč svojih nog, je verjetno dodobra seznanjena z osnovnimi vajami z olimpijsko palico za dosego tega cilja (počep zadaj in spredaj, različice mrtvega dviga itd.). Nekoliko manj pa so vam morda znani njihovi enonožni bratranci in sestrične, ki lahko krepko popestrijo vaš vadbeni urnik. Toda – zakaj bi se sploh trapili s tem? Mike Robertson v prispevku Single-Leg Supplements pravi takole:

In your quest for developing legs that are bigger, stronger, and more powerful, chances are you’ve already read dozens of articles on the basic exercises. Any decent strength training routine will put emphasis on the big lifts like squats and deadlifts. While I’m not saying these exercises aren’t important, a lot of times people forget about how crucial it is to develop balance between legs.

V nadaljevanju pa našteje nekaj glavnih odlik unilateralnih vaj za noge:

  • Balance between legs and injury prevention
  • Change of pace in your training
  • Improved balance and proprioception
  • Strengthen some of the key knee stabilizers, specifically the gluteals and vastus medialis oblique (VMO)

Mike Boyle gre v članku 5 Superior Single Leg Exercises še korak naprej in zapiše:

I’m a strong advocate of single-leg training for athletes. I consider them superior to their bilateral counterparts, and my years spent training countless athletes have reinforced my position.

Some of my colleagues have suggested that coaches who push single-leg movements only do so to be controversial. I can assure you this is not the case. We use single-leg exercises because they’re safer, deliver outstanding results, and make sense for athletes. It’s nothing controversial. It’s logical, old school wisdom.

(…) 

We grew up in a strength and conditioning world dominated by bodybuilders, powerlifters, and Olympic lifters – all lifters for whom double-leg training makes perfect sense. Team sport athletes are not the same as strength-sport athletes, not by a long shot. So why argue that they should train the same?

If you’re an athlete or are involved in training them, it behooves you to drop the bodybuilding and powerlifting emphasis and start targeting the athlete’s true needs. Incorporating single-leg movements in place of bilateral movements is a great place to start.

In katere vaje priporoča kontroverzni Boyle?

1. Rear Foot Elevated Split Squat.

2. One-Leg Straight Leg Deadlift.

3. One-Leg Squat (Pistol Squat Variations).

4. Slideboard Lunge.

5. One-Leg Deadlift.

Bottom line: Osebno nisem mnenja, da bi enonožne različice vaj za noge v splošnem lahko nadomestile njihove dvonožne sorodnike (počep in mrtvi dvig sta vendarle fakin’ počep in mrtvi dvig :)). Tu se povsem strinjam z Ericom Cresseyjem, ki v članku My Top 5 Single-Leg Exercises zapiše:

[U]nless we’re talking about an individual who has some injury history that renders squatting and deadlifting dangerous, I think it’s a mistake to build programs purely around single-leg exercises. In other words, the bilateral work will always be the meat, but the single-leg stuff is the potatoes. In other words, for most lifters, single-leg work tends to be the first or second lower-body exercise in a training session. For those with some type of injury that makes that heavier bilateral work a problem, we do our single-leg work first and follow it up with whatever bilateral exercise (e.g., pull-throughs, glute-ham raises) they can handle.

So pa lahko unilateralne vaje za noge zelo dobri nadomestki, če ste denimo poškodovani in zaradi poškodbe ne morete izvajati počepov in/ali mrtvega dviga (npr. bolečine v križu ipd.). Če niste poškodovani, pa so lahko odličen dodatek k vašim treningom, saj izboljšujejo koordinacijo, odpravljajo morebitna neskladja/nesorazmerja v moči vaših nog in krepijo kolena. V luči povedanega ne vidim nobenega razloga, da svojega vadbenega režima ne bi nekoliko popestrili s tem, da vsaj občasno vključite nekaj enonožnih različic.

Lep dan vam želim,

vaš Sebahudin

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