Izbor vaj za krepko zadnjico

Posted: 18/11/2011 in Vadba
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Dragi bralci, preljube bralke,

čeprav naslov pričujočega prispevka sumljivo spominja na kak napis, ki ga običajno zasledimo na naslovnici Men’s Health ali Cosmopolitan, vam zagotavljam, da je podobnost zgolj površinska: ne zanima nas namreč toliko mikaven videz zadnjice kot njena zmožnost generiranja moči (čeprav je res, da je čednost (velikokrat) stranski produkt krepkosti). Dejstvo je, da je močna zadnjica pomembna pri številnih športih (vseh, ki se preko delovanja bokov okoriščajo z močjo zadnje lože): šprinti, borilne veščine, olimpijsko dviganje uteži, powerlifting, kettlebell lifting itd. Zato je Bret Contreras aka the “Glute Expert”(vzdevek, ki se ga je v vadbeni skupnosti prijel, ker je dobršen del svoje športno obarvane akademske kariere posvetil proučevanju zadjic – odzadnji razlogi za to mi žal niso znani :)) povprašal 14 “najbolj fit” žensk in 13 “najmožatejših moških”, katere so njihove tri najljubše vaje za zadnjico, ter nato dobljene rezultate razčlenil in interpretiral. Tak podvig seveda kar kliče po objavi v Sebahudinovem b(r)logu, če ne zavoljo drugega, pa zato, ker mi daje legitimen razlog, da po njem lepim slike mičnega ženskega zadničevja. Recimo, takega:

Mother of ?! Še celo Arnold ne more verjeti svojim očem!

Skratka, če gremo kar k izsledkom Contrerasovih analiz:

1. Ženska sekcija

Med 14 “najbolj fit žensk” je Contreras uvrstil mdr. Marianno Kane, Julio Ladewski, Neghar Fonooni, Molly Golbraith, Jen Comas Keck, Alli McKee in številne druge power-pupe (pp), ki smo jih že kar nekaj srečali v teh krajih, zlasti v objavah Močne punce. Tri najljubše vaje vsake izprašanke si poglejte v izvornem članku, tukaj pa objavljam le končno deskriptivno analizo in opazke:

Descriptive Analysis

Out of 42 total exercises mentioned on the 14 girls’ lists, 21 of the exercises were bilateral and 21 were unilateral. If we consider the squat pattern to consist of bilateral and unilateral squat motions, then a total of 16 squat movements were listed. If we consider the deadlift pattern to consist of bilateral and unilateral deadlift motions, as well as good morning, swing, and pull-through motions, then a total of 13 movements were listed. If we consider the bridging pattern to consist of hip thrusts, barbell glute bridges, and single leg hip thrusts, then a total of 8 bridging movements were listed. There were 5 exercises listed that are performed in the lateral plane. And 25 of the exercises were axially-loaded lifts while 13 were anteroposteriorly-loaded lifts.

Observations

These are some things I noticed when analyzing the different girls’ responses:

Basics – It comes as no surprise that the girls prefer to perform basic movement patterns for the hips, including variations of bridges, deadlifts, squats, back extensions, and single leg movements. What I loved is that many of the girls had a hard time narrowing down their favorite glute exercises to just three lifts. Several of them added in a disclaimer at the end of their emails, saying something like, “This is so hard…I have so many more favorites,” or, ”But I also like to perform sumo deadlifts, single leg hip thrusts, back extensions, Bulgarian split squats, etc.” This made me laugh as I would have done the same thing – I’d have listed my top 3 and then included several others below. It also shows that these women thoroughly enjoy glute training which is essential for success.

Variety The girls’ lists vary considerably, which just goes to show you that all types of training tools can be used to develop strong glutes and no type of equipment is “necessary” for shapely glutes. All that is needed is the human body, as bodyweight glute exercises can be very effective as long as you know how to progress to more challenging variations. However, kettlebells, barbells, dumbbells, bands, cable columns, and body-leverage apparatuses such as the back extension will allow for faster and better results.

Low load glute activation – Many of the women included that they always perform a variety of glute activation exercises during their warm-ups, which they believe is critical in ensuring that their glutes activate efficiently during heavier exercises.

Kinesthetic awareness – Talk to a sprinter, a dunk specialist, a golfer, or a fighter and they’ll be able to discuss their technique for ten straight minutes. They know how their bodies work during their sport. It’s no surprise that these sexy ladies are highly in-tune with their bodies as well. All I asked for was their top 3 favorite glute exercises and many wrote back notes next to each exercise, such as, “When I perform glute bridges I really focus on raising the hips with just the glutes which makes the exercise even more effective,” or “Since I’ve been performing hip thrusts and kettlebell swings I’ve noticed that I use my hips better when I squat.” How many girls do you know who can discuss in detail their levels of glute activation during resistance training? These ladies are well aware of the way their glutes function during various movements and they understand how to manipulate technique to achieve higher levels of gluteal contribution.

2. Moška sekcija

Med 13 “najmožatejših moških” je Contreras mdr. vključil Bena Brunoja, Jasona Feruggio, Johna Broza, Mika Mahlerja, Mika Robertsona, Nicka Tumminelloja in druge vadbene mojstre. Kot pri dečvah si lahko tudi tukaj najljubše vaje izbranih hrustov ogledate v izvornem članku, tukaj pa si oglejmo le končno deskriptivno analizo in opazke:

Descriptive Analysis

Out of the 39 exercises from the 13 men’s lists, 22 were bilateral while 17 were unilateral. As far as directions of resistance, 20 exercises were axially loaded while 19 were anteroposteriorly loaded, with zero exercises in the lateral or rotary directions. There were 7 squat patterns (squats, lunges, pistols, Bulgarian split squats, etc.), 18 deadlifting patterns (deadlifts, single leg deadlifts, Olympic pulls, pull throughs, kettlbell swings, etc.), and 7 bridging patterns (hip thrusts, single leg hip lifts, glute bridges, etc.).

Observations

Based on the guys’ lists, bilateral lifts slightly outperform unilateral lifts. This makes sense; masculine men tend to gravitate toward heavy lifting, and two legs allow for larger loads than one leg at a time. But the single leg lifts didn’t fall far behind, which just goes to show you how effective they are if they appear so frequently. The deadlift pattern reigns far supreme for glute building. Though I was a bit generous by throwing pull-throughs and swings into the deadlift category as they’re sort of crosses between deadlifts and bridges, even without the generosity they still beat out squatting and bridging patterns, which tied for second place in terms of favorite glute movement patterns. It was nice to see the reverse hyper make the list as none of the women chose that movement. Interestngly none of the men listed a high step up, back extension, or barbell glute bridge exercise. Though I’m sure most of these guys like to program in an occasional x-band walk or rotary cable exercise, there are just too many great hip extension exercises to place a hip abduction or hip external rotation movement at the top of the list. Many of the men replied saying something like, “Ask me next week and I’d have three different ones for you,” or, “This was hard, I wish I could have listed my top ten.”

Skratka, če ste bili brez idej glede vaj za (dodatno?) kakovostno vadbo zadnjice, jih imate sedaj v dveh priloženih člankih na pretek. Bodisi delate to ali ono vajo, pomembno je, da jo res izvajate!  Z besedami Gentillcora:

Whatever you do, just make sure you train the glutes. If you got no glutes, you got no game!

Če pa Tony tako pravi… 😉 Predlagam, da zaključimo ta prispevek s stilom, pri čemer s “stilom” seveda mislim na:

in pa (assisted glute training :)):

Don’t you just wanna cry when you see all this booty…erm…beauty in this world?! Say, like this guy:

 

OK, dovolj pizdarij! Gremo delat! 🙂

Lep, uspešen, krepkih zadnjic pol dan vam želim!
Vaš S.

P.S. Ne pozabite pogledati spodnjega remiksa. 😉

Komentarji
  1. Miha Hrastnik pravi:

    Priznaj, da je ta članek sam izgovor, za to da lahk slike ˝bubble˝ riti limaš v svoj blog 😀

  2. sebahudin pravi:

    Haha, Miha, poglej, kaj sem napisal v prvem odstavku:

    “Tak podvig seveda kar kliče po objavi v Sebahudinovem b(r)logu, če ne zavoljo drugega, pa zato, ker mi daje legitimen razlog, da po njem lepim slike mičnega ženskega zadničevja.”

    It’s not like I’m hiding anything. 😀

  3. Miha Hrastnik pravi:

    Jebiga, lahk bi to prebral, ampak je težk brat take članke. Lažje jih je gledat:)

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