Mūsų kūnas juda trimatėje erdvėje, sudarytoje iš trijų plokštumų: horizontaliosios, vertikaliosios ir sagitalinės, tačiau mes dažniausiai jį treniruojame tik vienoje plokštumoje – sagitalinėje.
Taip mes skatiname disfunkcijas, kurios iššaukia traumas. Mūsų kūnui reikalingas kuo įvairesnis ir natūralesnis judėjimas. Pagrindinė funkcinių judesių treniruočių užduotis yra išmokti kontroliuoti savo kūno svorį visose plokštumose. Per šias treniruotes mes treniruojame ne raumenis, o savo judesius. Tokių pratimų pagalba mes mokomės atlikti pagrindinius penkis judesio šablonus, kuriuos galime suskirstyti taip:
SQUAT – Knee dominant | Hip dominant
HINGE
PUSH – Vertical push | Horizantal push
PULL – Vertical pull | Horizantal pull
CARRY – Aanti – rotation | Anti – extension | Anti – lateral flexion
Nors mes ir esame visi skirtingi, bet turime sugebėti daryti tuos pačius judesio šablonus, nejausdami diskomforto, skausmo ar apribojimų. Dėka šių pratimų, jums padidės judesių amplitudė, koordinacija, mobilumas, įgysite didesnį stabilumą, o svarbiausia – išvengsite traumų.
Duodame jums treniruotės pavyzdį ir siūlome būtinai ją išbandyti:
Explosive | A1 * | Hang clean (Štangos kėlimas ant pečių) | 3×10 |
Core | A2 * | Dynamic Plank 4 (Lenta iš keturių judesių: rankomis siekti į priekį, rankomis pakilti ant delnų, rankomis siekti priešingo peties, kojomis siekti alkūnės ir rankų nuleidimas ant alkūnių) | 3×4 |
Prehab stretch | A3 * | Ankle SL Rotation (viena koja iškelta 90 laipsnių kampu ir iš juosmens darome pasisukimus į vieną ir į kitą pusę) | 3×3 |
Knee | B1 | Biceps lunge (Įtūpstai, rankose laikome hantelius arba štangą, kurios yra sulenktos 90 laipsnių kampu) | 3×14 |
Pull | B2 | Row (Lentos pozicija, rankos tiesios padėtos ant hantelių, darome rovimą po vieną ranką) | 3×14 |
Core | B3 | Half kneeling Pallof press (Iš šono paimto lyno trauka į priekį) | 3×8 e/s |
Hip | C1 | Barbell hip bridge (Dubens kėlimas su štanga) | 3×10 |
Push | C2 | Single arm Push off (Viena ranka padėta ant paaukštinimo, kita ant žemės, atsispaudžiam ir ranką, kuri buvo ant žemės, užlaikome tokiame lygyje, kaip ir ranką ant pakylos) | 3×6 e/s |
Mobility | C3 | Band shoulder mobility (Su guma laikyti ištemptą sulenktą ranką iškeltą atgal už galvos) | 3×20 s |
* A1, A2, A3 superserijos (reikia atlikti A pratimus be poilsio, tada pailsėti ir kartoti dar du kartus. Pabaigę pereikite prie B pratimų.)
Angliški pavadinimai padės pratimų atlikimą surasti Youtube.
Nepamirškite, kad žmogaus kūnas sutvertas judėjimui!
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