Posts Tagged ‘vaje za moč’

Dragi bralci, preljube bralke,

veliko ljudi v vadbeni skupnosti goji do sklec prezirljiv ali vsaj pokroviteljski odnos: vse prepogosto so označene kot vaje za začetnike ali (v najboljšem primeru) graditeljice vzdržljivosti, ki v “resnih” vadbenih program za moč in eksplozivnost nimajo kaj za iskati. Takšnemu prepričanju pogosto botruje napačno enačenje “sklece” s “klasično skleco”, tj. skleco, ki jo vsi poznamo in smo jo (upam) izvajali vsaj nekajkrat v življenju (več o tem, kako pravilno izvajati klasične sklece, sem pisal tukaj). Žal je tako, da imajo mnogi, ki gojijo tak porogljiv odnos do sklec, težave že s to osnovno različico (koliko vas npr. naredi 100 pravih sklec [celoten gib] brez vmesne pavze?), vendar bom to dejstvo (zaenkrat) pustil vnemar, ker se ne dotika osrednje teme današnjega prispevka. Stvar je namreč taka, da je na razpolago zelo veliko različnih inačic te osnovne vaje, inačic, ki jo lahko napravijo manj ali (veliko) bolj zahtevno (odvisno od vaših potreb). Ko boste naslednjič koga slišali, kako se zmrduje nad sklecami, ga vprašajte, ali lahko naredi katero od teh različic:

1. Azteški skleci (Aztec push-ups aka The Chuck Norris Clap)

 

2. Superman skleci (Superman push-ups aka Dimitrij-Can’t-Handle-These Push-up [interne šale FTW!])

 

3. Enoročni skleci, enoročno-enonožni skleci, alternirajoči enoročni skleci (one-arm push-ups, one-arm one-leg push-ups, alternating one-arm push-ups)

4. Sklece s trojnim ploskom (Tripple-clap push-ups)

To različico ste si že lahko ogledali v enem od prejšnjih prispevkov.

 

5. Sklece v razovki (Planche push-ups)

 

6. Sklece v raznožni razovki s ploskom (Straddle planche push-ups)

Tudi to različico sem že objavil v enem od prejšnjih prispevkov.  

 

7. 90-stopinjske sklece (90-degree push-ups)

 

OK, mislim, da ste dojeli, kaj sem želel povedati. 😉

Dejstvo je, da so sklece zelo raznolika in raznovrstna vaja, ki jo lahko – z malo znanja in domišljije – uporabimo za doseganje marsikaterega cilja. Najlepše pri tem pa je, da jih lahko izvajamo tako rekoč kjerkoli (em, pri kakršnihkoli različicah v stoji, bi- dokler niste povsem suvereni pri izvedbi vaje – vendarle pazil, da v bližini ni kakih predmetov z ostrimi robovi ;)). Če vam primanjkuje idej, kako prirediti vajo, da bo lažja, težja ali preprosto bolj raznolika, prilagam nekaj predlogov :

1. 16 (precej osnovnih) različic

 

2. 48 različic

 

3. 100 (!) različic (kot boste videli, so nekatere že prav nekoliko bizarne :))

 

Če ste začetnik/začetnica in imate težave narediti eno samo (klasično) skleco, začnite s sklecami na kolenih, preidite na sklece z rokami na dvignjeni površini in šele nato na klasične sklece (ter ostale različice). Preden greste na naprednejšo različico, skušajte usvojiti vsaj 3 x 6-12 (suverenih) ponovitev lažje različice. 😉

Prilagam še videa dveh krajših ciklov, ki sestojita samo iz sklec:

1. Piramida “klasičnih” sklec

Ta trening je odličen zato, ker ga lahko delate kjerkoli; če ste denimo kje na poslovnem potovanju (izobraževanju) in imate na razpolago le malo prostora in/ali časa, bo to ravno pravšnja zadeva za vas; bi pa rad opozoril, da je izvirna različica (piramida 1-10-1) dokaj zahtevna, zato bi morda veljalo za začetek poskusiti s čim lažjim (npr. 1-5-1 ali 1-8-1). Seveda lahko stvar še popestrite in dodate različne verzije sklec itd.

(avtor: rojak nixa zizu)

2. Piramida sklec s progresivno privzdignjenimi nogami

Kot je razvidno iz opisa, gre za to, da pri vsaki različici postavljate noge na vse višje površine (začnete z normalno skleco in končate s skleco v stoji s trebuhom proti steni).

(avtor: CF Gymnastics via AllThingsGym)

Seveda je različic in vadbenih programov še malo morje, vendar bodi za danes dovolj (seveda pa se lahko nadejate novih vsebin v prihodnje ;)). Snovi za obdelati je kar nekaj, tako da predlagam, da kar pridno zagrizete vanjo: čas je, da se otresete morebitnih predsodkov, ki ste jih gojili do sklec (break through it all!), dobro ogrejete ramenski obroč, roke in trup ter se pridno lotite dela. 😉

Želim vam lep preostanek večera,

Vaš S.

I’M DONE SEARCHING for excuses in life
I’M DONE LOSING to a made-up enemy
I’M DONE SEARCHING for excuses in life
NO MORE LOSING not this time

 

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. 😉

Dragi bralci, preljube bralke,

no, pa jo imamo – powerliftersko Sveto trojico: po člankih o mrtvem dvigu in teznu ležé je Mike Robertson spisal še odličen, nadvse informativen članek o počepu:

The squat may be the single most important lift you can perform in the gym.

When properly executed, the squat is not only an amazing tool for strength development, but it can promote fat loss or muscle gain (depending on your nutrition [!]), and it can reinforce mobility in almost all the major joints of the body!

Whether you’re a seasoned veteran of the iron game or someone who is just learning the ropes, you owe it to yourself to learn how to squat properly.

This blog will help you get there faster. Enjoy!

In kaj vse boste zvedeli v tem članku?

  1. Priprava na počep
  2. Pravilna izvedba počepa  (“usedeš se nazaj in porineš kolena na stran”, izbočen prsni koš, ustrezna globina itd.)
  3. Različice počepa (počep z utežjo na prsnem košu [goblet squat], počep spredaj, počep zadaj), počep na boks, počep z varovano palico – ni počepa nad glavo: powerlifting style, ha, Robertson? :))
  4. Običajne napake (slab položaj trupa, neskladen položaj stopal, nošenje teže s koleni, kolena niso potisnjena na stran in/ali prsni koš ni izbočen)
  5. Pomožne vaje (za jačanje zadnje lože, kolkov, trupa itd.)
  6. Pomožna oprema (powerlifterske radosti :))
  7. Modifikacije počepa (gume in verige)
  8. Kako popraviti različne nepravilnosti pri počepu (!!!odlična sekcija!!! – kako odpraviti “ritni uvihek” aka “buttwink”, tj. posteriorni zamik medenice pri spodnjem delu počepa, kako odpraviti nagib na eno stran med počepom, kaj delamo narobe, če nas med izvajanjem počepa boli določen del telesa (kolena, kolki, križ itd.).

Če informacije v Robertsonovem članku združite še z napotki, ki jih v nizu filmčkov “So you think you can squat?” brezvratna powerlifterska beštija Matt Wenning (gl. moj prispevek Torej mislite, da veste, kaj je pravilen počep?), boste imeli res solidno teoretično osnovo za dober počep. Sedaj pa je treba vse to le prenesti v prakso – za razvoj moči, boljšo mobilnost, krepke noge in – navsezadnje – za krepko zadnjico.

Sedaj pa je še čas za “bouncy-bouncy-big-booty” trenutek

…ki ga seveda spremlja še “random stalking/creepy guy” moment. 🙂

Glejte, kako je vesel! Le katera bi mu bila pripravljena kratiti to radost? 🙂

Za konec pa – če morda komu še vedno ni potegnilo, da je Sebahudin ljubitelj stasitega, s počepi, izpadnimi ipd. izoblikovanega zadnjičevja –  uglasbena hvala nosilkam tovrstne ritovine v izvedbi Carlton-wanna-be-ja, ki je pravkar prišel z nedeljske pridige, in hiperaktivnega Jazz-wanna-beja (za tiste, ki ne veste – gre za aluzijo na tole in yes, I’m that freakin’ old!):

Mmg. zakaj se vsi članki o počepih pri meni končajo s takšnimi ali drugačnimi aluzijami na stasito ritje? Krejzi.

Želim vam lep dan!

Vaš S.

Dragi bralci, preljube bralke,

v enem od prejšnjih prispevkov smo si ogledali, zakaj je potisk nad glavo oz. tezno (overhead press) najbolj “prepovedana” vaja, sedaj si pa oglejmo še nekaj napotkov, kako jo pravilno izvajati. Na spodaj priloženih videih nam mojster Mark Rippetoe nadrobno razloži pravilno tehniko potiska/tezna.

Ključne točke:

  • noge malo širše od širine bokov;
  • palico primemo tako, da se s palci dotikamo ramen;
  • komolci pod palico in rahlo pred njo (da lahko palica počiva na prsnem košu);
  • pred potiskom telo rahlo (!) nagnemo nazaj (poudarek na “rahlo”);
  • potisk sprožimo tako, da z boki (ne koleni!) nekoliko sunemo naprej;
  • pri potisku mora biti palica čim bližje glavi (nosu);
  • ko je palica nad glavo, porinemo prsni koš naprej oz. boke nazaj in “zaklenemo” trup pod palico;
  • treba je aktivirati (stisniti) jedro in ritnice, kar prepreči morebitno prekomerno ukrivljenost spodnjega dela hrbta;
  • na koncu lahno “skomignemo” (aktiviramo trapeze), da “zaklenemo” rame.

1. Potisk: Osnovni stav/položaj

 

Nekaj zanimivih poudarkov:

  • pazi na “normalno” držo hrbta (ne sme biti premalo ali preveč ukrivljen);
  • lahen nagib nazaj (z boki, ne s hrbtom);
  • čvrsto jedro: medialni predel je vseskozi stabilen;
  • premikanje naprej-nazaj izvira iz kolkov, ne iz hrbta.

2. Potisk: Splošni pregled

 

in

 

We just call it a press [and not “shoulder press”]. Cause how would you press without the shoulders? So we just call it a press. You could leg press, but that’s gay, so…we just call it a press.

3. Popravljanje tehnike na konkretnih primerih:

Prvi del:

 

Drugi del:

 

Tretji del:

 

Nekaj zanimivih poudarkov:

  • pri večjih težah je zelo pomembno, da se res pomaknemo pod palico;
  • zelo pomembno je imeti čim bolj napeto jedro (da ne pride do poškodb križa);
  • na potisk lahko gledaš kot na sunek, le da namesto s koleni suneš z boki (porineš lahno naprej, ko začneš, in nazaj, ko je palica nad glavo, da zakleneš);
  • ker pri gibu ne smejo sodelovati kolena, jih izvzamemo tako, da stisnemo stegna.

4. Popravljanje tehnike v skupini:

Prvi del:

 

Drugi del:

 

Tretji del:

Nekaj zanimivih poudarkov:

  • treba je imeti dobro obutev trdi podplati (če copati preveč blažijo, je “kakor da bi stal na postelji in hotel trenirati” :));
  • pomembna je zadostna gibljivost komolcev (za pravilen premik palice);
  • pri večjih težah postane zelo pomembna stabilnost:  pomaga, če si predstavljamo, da stisnemo celo telo (od nog do glave) in ga pretvorimo v trden, stabilen steber (s tem se tudi ognemo uporabi kolen);
  • pomik trupa pod palico pomaga pri popolni iztegnitvi ramena;
  • pri potisku ne pomagamo pri izvedbi vaje – je kot mrtvi dvig (in ne kot tezno leže) – s tem naredimo več škode kot koristi.

Tako. Upam, da ste se s pomočjo priloženih videov in komentarjev poučili o vseh ključnih točkah pri izvedbi potiska/tezna – sedaj pa ne ostane nič drugega kot vaja, vaja, vaja… 😉 Mmg, dobro je, če si omislite trenerja ali vadbenega partnerja, ki se spozna na tovrstne gibe, da vam lahko pomaga pri popravljanju tehnike. Verjemite – ko enkrat pride do poškodbe, je to lahko “major pain in the ass” (včasih celo in zelo dobesedno). I’m just sayin’… 😉

Želim vam lep in uspešen dan!

Vse dobro,
vaš S.

This is the noise that keeps me awake
My head explodes and my body aches
Push it (make the beats go harder)
Push it (make the beats go harder)

Dragi bralci, preljube bralke,

po krajšem oddihu v domačih krajih, od koder sem se vrnil z zvrhano košarico dobrot in slabe karme, se ponovno oglašam s krajšim prispevkom (missed me much? ;)). Da pa začetek ne bo pretežak – navsezadnje nočemo, da bi si kdo zavoljo nebrzdanega navdušenja nad Sebahudinovim povratkom v medmrežne vode pretegnil kako mišico ali vnel glasilke 😉 – pričnimo z nekoliko lahkotnejšimi temami. Bržčas je večini med vami znano, da se v matjuški Rusiji močno navdušujejo nad takšno in drugačno obliko vadbe za moč. Poleg zdaj že klasičnega entuziazma nad olimpijskimi dvigi in powerliftingom pa se je v zadnjih nekaj letih bojda precej razbohotilo tudi navdušenje nad strongman tekmovanji. Preden nadaljujem začeto misel – ugh, kako ne maram, ko se to zgodi! – nekaj kratkih besed v poduk nevednim:

In the early days of Strongman Training a “Strongman” was described as someone who was an exhibitor of pure strength.  Not unlike an athlete maxing out for a one rep bench max.  Now Strongman Training has evolved into a sport on its own.  A sport of strength athletics.  The beauty of Strongman is that there is, realistically, no set of rules.  No set number of events and not even a universal technique to do each individual event.  Its non-uniformity is also what makes it the best way to train for Functional Strength (that is the strength that transfers to places outside of a weight room, like a football field or wrestling mat) [OMFG, did he just use the F… word?!].  The days of the one rep max are gone and in its place is an endurance factor that when combined with lifting heavy weights results in a dangerously effective training technique and the pinnacle of Functional Strength [Yup, he did it again]. A factor that is ignored in power lifting, body building and other strength based sports. (vir)


Strongman is a weightlifting-based sport where the athletes compete in several events involving different aspects of mental and physical strength, speed and endurance. There is a wide variety of possible event combinations which opens the sport up to all kinds of different athletes. Some competitions are very, very heavy and favor the biggest and strongest athletes. Some competitions are more focused on moving moderately heavy weights for a set distance or a certain number of times within a given time limit. Then there are the well-balanced competitions that require strength, speed, and good physical conditioning to be successful. The thing that makes strongman so accessible is that anyone can train for it. (vir)

Strongman is often incorrectly used to describe a person who does weightlifting or bodybuilding. (vir)

There are a number of events that make up each competition. The events used in each individual contest vary in order to prevent favoring certain types of competitor.

  • Loading Race – Five heavy objects weighing between 220–360 lbs (100-164 kgs) are loaded onto a truck bed or a similar platform over a course of about 50 ft.
  • McGlashen Stones /Atlas Stones – Five heavy round stones increasing in weight from 220–352 lbs (100-160 kgs) are placed on top of high platforms. The course tends to be about 16–33 ft. long and has seen three variations- five stones placed directly in front of platforms, five stones placed away from platforms and competitors carrying them to platforms, and platforms arranged in a straight vertical line with a stone in front of each. In recent competitions this is typically the final event.
  • Truck /Airplane Pull – Vehicles such as transport trucks, trams, boxcars, buses or planes are pulled across a 100 ft course by hand as fast as possible. Also, the vehicles may be pulled with a harness around the shoulders.
  • Overhead Press – The heaviest possible load is pressed overhead, or a lighter weight is used for repetitions.
  • Fingal Fingers – A series of progressively heavier, hinged poles (“fingers”) are lifted starting from a horizontal resting position and flipped over to the other side. The event takes its name from Fingal, a mythological Gaelic hunter-warrior.
  • Power Stairs – A series of three Duck Walk implements ranging from 400–600 lbs (182-273 kgs) are lifted, step by step, to the top of a flight of stairs.
  • Squat – Squatting large weights, like 900 lb (409 kgs) of bricks, a car, or people on a platform. Recently, an apparatus has been used that drops weighted kegs into a cage, one at a time after each successful lift (the event in this case is scored by weight instead of repetitions). The athlete will continue until completion, failure or time expires.
  • Dead Lift – Lifting weights or vehicles up to about 1,100 lb (500 kgs) straight off the ground until knees lock in a standing position. Lift is for either maximum weight, maximum repetitions with a fixed weight, or for time whilst holding a single repetition. In recent years, a similar keg-loaded apparatus to that described above for the squat has been used.
  • Keg Toss – Competitors must throw kegs, of increasing weight, over a 14 ft 6 in (4.42 m) high steel wall.
  • Car Carry – Standing inside a roof-less, bottom-less car supported by a harness, competitors must carry the car for the maximum distance or shortest time for 25 meters.
  • Hercules Hold – The athlete stands between two hinged pillars, gripping handles that prevent the pillars from falling to the side. The pillars are held for the longest possible time.
  • Carry and Drag – Two weights are carried to the end of a set distance. An anchor and chain must then be dragged back the same distance.
  • Farmer’s Walk – Competitors carry heavy objects weighing from 275-375 lbs (125- 170 kgs) in each hand for a set distance, and compete for the fastest time. A variation involves use of a heavy frame with parallel handles.
  • Yoke Walk / Fridge Carry – A yoke, composed of a crossbar and two weighted uprights (normally fridges) weighing about 904 lb is carried across the shoulders for a set distance.
  • Husafell Stone – A flat, somewhat triangular rock weighing around 400 lb (182 kgs) is carried high on the chest for a set distance. During the three years in which the competition took place in Africa, this event was known as the Africa Stone.[19]
  • Duck Walk – A 400 lb (182 kgs) pot with a handle is carried, suspended between the legs, over a set course.
  • Log Throw / Caber Toss – A five meter long log is thrown for distance or for height over a bar.
  • Tug of War – One on one tug of war in a single-elimination tournament.
  • Pole Pushing – One on one pole pushing in a Sumo-style ring in a single-elimination tournament. The pole has handles at either end.
  • Crucifix – Weights are held straight out at each side for as long a time as possible. A common variation entails weights being held out in front, using either one or both hands. (vir)

Tako – sedaj ko smo si ogledali, kaj je to “strongman”, se lahko povrnemo k naši prvotni topiki, tj. Rusiji in njenem navdušenje nad strongman tekmovanji. Pred kratkim sem naletel na spletno stran ruske strongman organizacije Pacific Strong (sem vedel, da mi bo nekoč ruščina prišla prav še za kaj drugega kot le za Puškinovo poezijo :)), katere promo video material me je zavoljo odlične kakovosti, montaže in glasbene spremljave tako navdušil, da sem se odločil, da ga delim z vami (v motivacijske in izobraževalne namene – iskreno: koliko med vami je do zdaj vedelo, kaj točno je strongman? ;)):

1. Video “Be Strong – Pacific Strong” za julijski (vse)ruski strongman dogodek

2. Video “Russia vs Usa 2011” (wOOt!) – Aleksander Lysenko in Aleksander Klušev vs.  Andy Vincent in Travis Ortmayer – dogodek se je zgodil 14. 8. 2011

Za tiste, ki jih zanima: Zmagali so Američani – in to krepko: Ruse so nabrisali v štirih od petih disciplin. (vir)

Čeprav ni moj šport (v smislu, da ga ne treniram), bom v prihodnje nekoliko več pozornosti gotovo posvečal tudi strongman tekmovanjem. Tale prispevek končujem še z mislijo Dina Nicka, ki lepo povzema strongmanovskega duha:

IF YOU TAKE THIS LEG EXTENSION MACHINE, WRAP A CHAIN AROUND IT, AND DRAG IT AROUND THE PARKING LOT, YOU’LL GET A HELL OF A LEG WORKOUT.

Beseda! 😉

Lep dan vam želim,

vaš S.

Dragi bralci, preljube bralke,

včeraj sem se po daljšem času lotil izvedbe enonožnega romunskega mrtvega dviga (1-leg Romanian Deadlift oz. 1-LRDL) in se imel priložnost spomniti, kako nevšečno zahtevna ve biti omenjena vaja (človek rabi nekaj časa/ponovitev, da uskladi vse potrebne parametre: ravnotežje, koordinacijo, zaklep hrbta, pravilno postavitev rok in glave). Ker pa gre za zelo dobro vajo, ki bi jo gotovo bilo dobro izvajati pogosteje (in sicer kot nepogrešljivi del ogrevalnega cikla, občasno pa tudi kot (pomožno) vajo za moč) , objavljam kratek video prispevek Breta Contrerasa aka The Glute Guyja (it’s a funny world :)), v katerem poda jasne napotke za pravilno izvedbo omenjene vaje. Preden si ogledamo filmček, pa še nekaj Contrerasovih kratkih misli o tem, zakaj bi bilo dobro 1-LRDL vključiti v svoj trening:

I believe it’s a very important exercise for many reasons. First of all, a couple of studies have shown that sensorimotor training led to improved power production. I’d much rather have athletes perform exercises like single leg RDL’s and single leg squats for sensorimotor training than exercises on wobbly boards, as this approach allows you to kill four birds with one stone by increasing balance, hip stability, hip extensor strength, and hopefully power production.

I believe that the single leg RDL can be placed in the warm-up every single day, where you can mix it up, for example employing a reaching single leg RDL with a medball. I believe that from time to time the single leg RDL should be performed heavily as well, as there aren’t many exercises that challenge balance and coordination while strengthening the hips to the degree that this exercise does

Najpogostejše napake pri izvedbi vaje:

  • iztegovanje vratu (glava mora gledati ravno naprej);
  • krivljenje hrbta (hrbet mora biti zaklenjen);
  • prevelik nagib naprej (roke morajo potovati ob telesu, kar pomeni, da je treba boke poriniti nazaj).

Torej:

  • poskrbite, da je glava vedno v nevtralni poziciji oz. lahno nagnjena navzdol (od začetnega do končnega položaja) – ne iztegujte vratu in glejte navzgor;
  • pazite, da je hrbet vedno primerno zaklenjen (anteriorni zamik medenice ;));
  • rinite boke nazaj (kot pri klasičnem mrtvem dvigu) – rit nazaj, ne kolena naprej!
  • pomožna noga mora naj bo vzporedna s trupom, kar dosežete tako, da stisnete ritnino (=ritno mišičnino :)) (če boste dodajali uteži, ni nujno, da je pomožna noga povsem ravna, kot je pri Contrerasu).

Skratka, odlična vaja za krepitev zadnje lože, ravnotežje in koordinacijo, ki lahko pripomore k razvoju maksimalne moči in “tapravih” krivin na zadnjem delu telesa (4 all you Miss-Phat-Booty-Wanna-Bes Out There). What’s not to like? 🙂

Želim vam čudovit dan,

vaš Sebahudin

What’s your name love, where you came from?
(…)
Is sugar and spice the only thing that you made of?

Dragi bralci, preljube bralke,

vedno so me navduševali ljudje, ki kljub neprijetni situaciji, v kateri so se znašli, niso vrgli puške v koruzo, ampak so vztrajno iskali načine, kako bi svoje cilje dosegli – težavam, ki so jih pestile, navkljub. V to skupino gotovo sodi tudi Ben Bruno:  čeprav je imel že od mladih težav precejšnje težav s hrbtom, zaradi katerih so bili potrebni tudi operativni posegi, je vendarle iskal načine, kako bi lahko gojil in razvijal svojo ljubezen do vadbe z utežmi. In ker zavoljo omenjenih težav ni mogel izvajati vaj, ki običajno veljajo za nesporne graditelje maksimalne moči (klasičnih počepov in mrtvih dvigov), se je zatekel k alternativnim metodamenonožnim različicam – in jih dodelal do popolnosti. Razvil in izpopolnil je vrsto metod in tehnik, kako krepiti moč spodnjih okončin, ne da bi pri tem prekomerno obremenili hrbet – nekaj, kar lahko pride prav vsem, ki bodisi zaradi poškodb bodisi zaradi strukturnih razlogov ne morejo izvajati dvonožnih različic. Poleg tega so enonožne različice odlične za razvoj ravnotežja, koordinacije in odpravljanje morebitnih neskladnosti med nogama, kar lahko pride prav čisto vsem špornikom.

Oglejmo si nekaj Brunojevih impresivnih “enonožnih” podvigov:

1. Enonožni počep z dvakratnikom telesne teže

 

2. Bolgarski počep s približno 150 kg

 

3. Obteženi in razročeni GHR (“glute ham raise”)

 

Skratka: iz Brunojeve zgodbe se lahko naučimo (vsaj) dve stvari: prvič, da lahko s trudom, močno voljo, vztrajnostjo in odločnostjo dosežemo marsikaj; in drugič, da če rabimo kak nasvet o unilateralnih (enonožnih) vajah za moč, je Bruno pravi naslov za nas. O enonožnem počepu (kaj je, kako ga usvojiti itd.) sem pisal v prispevku “Pištola”: kraljica vaj za noge z lastno telesno težo, Bruno pa v svojem članku Breaking Down the Single-Leg Squat poleg koristnih in zelo razdelanih korakov, kako usvojiti enonožni počep, predstavi tudi nekaj zahtevnejših različic (kot pomagalo pri grajenju maksimalne moči), npr.:

a. Ponovitve s premori (“Paused repetitions”)

 

b. Poldruge ponovitve (“1,5 repetitions”)

 

c. Počasen ekcentrični gib (“slow eccentrics”)

 

Opazili boste, da Bruno izvaja počepe na dvignjeni površini: glavni razlog za to je, da se na ta način lahko bolj osredotočiš na nogo, ki dela (pomožna noga nima tako velike vloge), zaradi česar je gib bolj kontroliran (ni dokončnega “spusta” kot pri “klasični pištoli”) in manj obremenjujoč za kolena.

Dragi bralci, preljube bralke, upam, da ste dobili nekaj idej o tem, kako popestriti svoj vadbeni urnik z modificirano različico pištol, in hkrati videli, kako pomembne so trdna volja, vztrajnost in kreativnost pri doseganju zadanih ciljev.

Želim vam lep, uspešen dan!

Vse dobro,

S.

Let me tell you something you already know, the world ain’t all sunshine and rainbows, its a very mean and nasty place and I dont care how tough you are, it will beat you to your knees and keep you there permanently if you let it.
You, me, or nobody, is gonna hit as hard as life; but it ain’t about how hard you hit, its about how hard you can get hit and keep moving forward, how much you can take and keep moving forward.
That’s how winning is done.

Cause if you’re willin’ to go through all the battling you gotta go through to get to where you wanna get, who’s got the right to stop you?
I mean maybe some of you guys got something you never finished, something you really want to do, something you never said to somebody, something.

And you’re told “no” even after you pay your dues, who’s got the right to tell you that, who? Nobody.
It’s your right to listen to your gut, it ain’t nobody’s right to say “no”, after you earn the right to be where you want to be and do what you want to do.
Now if you know what you’re worth, then go out and get what you’re worth.
But you’ve gotta be willing to take the hits.
And not pointing fingers saying you ain’t where you wanna be because of him, or her, or anybody.
Cowards do that and that ain’t you!
You’re better than that!

Dragi bralci, preljube bralke,

pred kratkim sem prišel do spoznanja, da čeprav se živo zanimam za vadbo z različnimi orodjipalica, ročke, girija, medicinke itd. – in me vsako od teh orodij nagovarja na poseben način, je moje srce v zadnji instanci zapisano vadbi z lastno telesno težo. Obvladovanje lastnega telesa je meni osebno nekaj najbolj fascinantnega, zmožnost brezhibne izvedbe temeljnega nabora osnovnih vaj z lastno telesno težo (sklece, zgibi, počepi) pa je absolutni minimum, ki ga mora po mojem mnenju (upoštevajoč, seveda, razlike v spolu, starosti itd.) izpolniti vsakdo, ki se – ne glede na svojo specifično usmerjenost – želi oklicati za športnika. Džabe ti je 100 kg benča, sine, če se ne moreš enkrat dvigniti na drogu. 😉

“Pištola” je ena od vaj, ki zelo dobro priča o temeljni telesni pripravljenosti nekega športnika. Čeprav sodi v skupino nekoliko težjih vaj, pa vendarle ni pretežavna, da ne bi bila na voljo prav vsakomur – da, prav vsakomur. Toda – preden nadaljujemo – kaj sploh so “pištole” in zakaj naj bi se trapili z njimi? “Pištole” (pistols oz. pistol squats) so pogovorno ime za enonožne počepe (single-leg squats), pri katerih imamo eno (=nepodporno) nogo stegnjeno pred sabo, zaradi česar oblika telesa v “pokrčeni fazi” nekoliko spominja na pištolo (neznani avtor pogovornega imena je imel pač imel bujno domišljijo :)). “Pištola” je videti takole:

Steve Cotter v članku Pistol Power: Mastering the One-Legged Squat zapiše sledeče:

Pistols have a wide array of athletic and real-world applications. The fundamental skill that pistols teach is exerting power through the entire range of motion of your stance, while on one leg. Whether running, jumping, or changing directions in an athletic competition, or walking, sitting, or standing in your daily affairs, powerful legs enable us to do what we do better, and with greater ease. The combination of skills that pistol practice develops simultaneously make it one of the most useful and important exercises to learn.

In katere so te veščine, ki jih istočasno izboljšujemo s pištolami? Oglejmo si jih zapovrstjo:

Balance-pistols teach what is referred to in Internal Martial Arts as “rooting”, as in the roots of a tree, forming a solid connection to the ground. Because we are shifting the body’s center of mass over a narrow base of support, and for an extended range of motion, balance is challenged and trained in a dynamic fashion.

Flexibility-the muscles and joints of the legs, low back, hips and ankles are required to work at the extreme ranges of motion, both in flexion and extension.

Strength-the powerful muscles of the glutes and thighs are moving the body weight throughout a very narrow base of support, thereby recruiting tremendous stabilizer function in all the lower body joints; tension is maintained throughout the eccentric, isometric and concentric portions; the core musculature is recruited to maintain balance and alignment.

Coordination-the neuromuscular system is challenged by the multiple requirements involved in pistol practice-balancing, contracting and stretching.

Focus/Mental attitude-a clear focus and concentration is required to maintain control over the body; fear and restricted movement is overcome by releasing our fear of falling and reintroducing freedom of motion.

Če pištol ne moremo izvesti, nam to pove, da imamo določene pomanjkljivosti v enem ali več pravkar naštetih elementov. V nadaljevanju Cotterjevega članka boste našli zelo natančno razdelane napotke, kako določiti, kaj so vaše “šibke” točke, in kako jih odpraviti. V spodaj priloženem kratkem videu vedno nasmejanega Al Kavadla pa se lahko seznanite z nekaj splošnimi napotki o tem, kako postopoma priti do brezhibnega enonožnega počepa. Z redno in prizadevno vadbo uspeh gotovo ne bo izostal!

“Pištole” so lahko samostojna vaja za moč (sploh pri tistih, ki so morda poškodovani [npr. težave s križem ipd.]) – če postanejo preenostavne, jih preprosto obtežite (o tem bom v kratkem spisal samostojen članek) – ali pa pomožna vaja, ki jo naredite po naboru osnovnih vaj za moč z olimpijsko palico (npr. počepi, mrtvi dvigi ipd.). Najsi jih uporabljate tako ali drugače, pomembno je, da jih delatesistematično in konsistentno. Sicer pa glede na pluse omenjene vaje (izboljšana moč, fleksibilnost in koordinacija – obenem), res ne vidim razloga, da jih ne bi. 😉

Želim vam čudovit in malih čudežev poln vikend,

vaš S.

Dragi bralci, preljube bralke,

kot bržčas veste, se je v vadbeni skupnosti uveljavilo kar nekaj programov za moč z olimpijsko palico. Da bi zmanjšali zmedo in uporabnikom, željnim izboljšati maksimalno moč, omogočili boljšo orientacijo v vadbenih sferah, so se na spletni strani Gubernatrix odločili, da bodo pet najbolj znanih (odmevnih?) programov medsebojno primerjali in jih (provizorično) ovrednotili. V članku Basic Barbell Programms Reviewed so pod drobnobled vzeli sledeče programe:

Starting Strength – beginner
Stronglifts 5×5 – beginner
Jim Wendler’s 5/3/1 – intermediate or advanced
Madcow intermediate 5×5 – intermediate (advanced version available too)
Texas Method – intermediate

Pri čemer:

As a rule of thumb, beginner means someone who is in their first year of barbell strength training; intermediate is someone with a year or two of barbell training under their belt; advanced is someone who has been training for years.

The main difference between beginner programmes and intermediate or advanced programmes is that beginner programmes assume progression (increase in weight or reps) from session to session. At some stage progression every session will no longer be possible (as you get closer to your strength potential) and you then need a programme that includes progression from week to week, or from cycle to cycle.

If you only train with barbells once a week, or you’ve never done a strength-focussed programme before (as opposed to a bodybuilding programme), then you might be a beginner in strength terms even if you have been training for a couple of years or more.

Pri vsakem programu boste zvedeli za:

a. relevantno literaturo;
b. relevantne spletne vire;
c. kakšna je glavna ideja programa;
d. kakšna je osnovna shema programa;
e. kakšne so njegove prednosti;
f.  kakšne so njegove pomanjkljivosti;
g. kako začeti.

Hm, k’ko bi rekukvalitetno! Zdaj pa zgrabite to štango – and make your hands, trunk and legs scream with joy and delight! 😉

Lep dan vam želim,

vaš S.

Dragi bralci, preljube bralke,

že kar nekaj vode je preteklo pod savskim mostom, odkar smo si ogledali osnove pravilne izvedbe mrtvega dviga in tezna ležé, sedaj pa je nastopil čas – v ozadju se zasliši donenje fanfar in bobnov -, da si ogledamo še tretji člen v Sveti trojici vaj za maksimalno moč, namreč počep zadaj. Ker je bralcu in bralki bržda že dobro znani kamerad in samooklicani “športni zanesenjak” 🙂 Domen, ki se zadnje čase mdr. zanima tudi za ribičijo :D, pred kratkim v svoji kibernetični kamri objavil prispevek Napotki, kako izboljšati svoj počep, v katerem predstavi nekaj učinkovitih predlogov o tem, kako pogosto in na kak način izvajati počep zadaj (“metodologija počepovanja“), vse bralce, ki jih zanimajo tovrstna vprašanja, napotujem na omenjeni članek, tukaj pa si bomo ogledali napotke za tehnično karseda brezhibno izvedbo počepa.

Preden si ogledamo, kakšen naj bi bil videti pravilen počep, pa si poglejmo primerek tega, kako se počep ne dela :

 

Scott Herman, to je bilo downright shrljivo in skrajno ne-spremno. Shame on you, Herman, shame on you! Kot je napisal eden od uporabnikov YouTuba: “And that is how you do goodmornings with an added knee bend.” Kvaliteten komentar. Zelo.:)

Matt Wenning s strani EliteFTS nas v odlični video seriji So You Think You Can Squat? na tipično powerliftersko-brezvratno-velikotrebušno-pobritoglavi način povede po abecedi “počepovanja”, in sicer vse od pravilnega položaja telesa (od glave do pete), preko tega, kako prepoznamo pomanjkljivosti v svoji formi, do izbora pomožnih vaj, ki jih lahko uporabimo za sistematično jačanje šibkih točk. Dodaten plus je, da kljub svojemu powerlifterskemu ozadju predstavi osnove na “nevtralen način”, tj. tako, da pridejo v poštev tako Janezu sleherniku, bodybuilderju, olimpijskem dvigovalcu uteži kot navsezadnje tudi powerlifterju (predstavi “nevtralno različico” počepa, ki je po izvedbi nekje na polovici med olimpijskim in powerlifterskim počepom: položaj ni tako širok kot pri powerliferskem počepu, rit pa ne gre tako nizko kot pri oli počepu). Preprosto, nazorno in poučno – vredno ogleda! 🙂

1. Prvi del

2. Drugi del

3. Tretji del

4. Četrti del

5. Peti del

Tako, sedaj poznate osnove, tako da hitro pod štango in marljivo izvajat počepe, kajti – Domen, are you watching this?!

And here we go again

Dragi bralci, preljube bralke,
želim vam obilo tehnično pravilnih, varnih in težkih počepov!

vaš S.

P.S. What are friends for, eh? 😀