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[title] => Ove vježbe su gubitak vremena, tvrdi fitness trener: ‘Jednostavno nisu tako dobre‘
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Vježbanje zasigurno ne spada pod kategoriju ‘laganih‘ aktivnosti. Ako već ulažete napor u korist svojeg zdravlja, pripazite da to radite kvalitetno.
Svako odvajanje vremena za tjelovježbu je za pohvalu, ali profesionalni trener upozorava da biste mogli gubiti dragocjeno vrijeme na vježbe koje nisu učinkovite.
“S malo vremena koje imamo za treniranje, želimo odabrati najbolje pokrete kako bismo maksimizirali svoje dobitke”, rekao je fitness trener Alain Gonzalez, koji vodi YouTube kanal musclemonsters.
U nedavnom videu istaknuo je pet vježbi na koje vjerojatno gubite vrijeme, piše The Sun, a prenosi N1.
Iako je napomenuo da je svaka tjelesna aktivnost korisna, poručio je da neke uobičajene vježbe koje radite u teretani jednostavno nisu tako dobre kao neke njihove alternative.
Prednje podizanje bučica
Prednja podizanja uključuju pružanje ruku i njihovo podizanje u ravnini s ramenom, najčešće s bučicom. Ova vježba radi na vašim prednjim deltoidima – to su mišići s prednje strane vaših ramena.
Alain je izjavio da “ne samo da su pretjerano razvijene prednje delte nešto čime se treba hvaliti, već mogu biti i štetne za vašu cjelokupnu tjelesnu građu i držanje”.
Vaši prednji mišići ramena također se aktiviraju u drugim pokretima kao što su potisak s klupe i potisak s ramena iznad glave. “Zamijenite svaki izravan rad s prednjim deltama obrnutim pokretom koji cilja na stražnje delte”, dodao je.
Trener je također savjetovao da izvodite vježbe rotatorne manšete – one će ojačati manje mišiće u vašim ramenima, povećavajući stabilnost i smanjujući rizik od ozljeda.
Vježbe rotatorne manšete s bučicama
Što se tiče vježbi rotatorne manšete, Alain je rekao da je vježbanje tih ramenih mišića s bučicama gubitak vremena. Doduše, ne treba ih potpuno izostaviti iz svoje rutine jer mogu spriječiti neravnotežu mišića i ozljede.
Umjesto toga, za to možete koristiti kabelsku žicu ili elastične gume i trake za vjebanje. Ili umjesto da ustanete i radite ovu vježbu s bučicom, Alain predlaže da legnete na bok, držeći lakat na struku i polako podižući težinu prema stropu.
Povratni udari za triceps bučicom
Ova vježba uključuje naginjanje prema naprijed s rukama skupljenim uz bok, a zatim ih ispružite iza sebe dok se ne ispruže, što djeluje na vaše tricepse. Ali Alain je rekao da “u konačnici samo polovica raspona pokreta stvara napetost na tricepsu, tako da pola vremena provedenog u izvođenju ovih vježbi ne čini ništa za triceps”.
Tvrdio je da je izvođenje povratnog trzaja na stroju s kabelom “bilo daleko učinkovitije”, jer bi napetost bila cijelo vrijeme na vašem tricepsu.
Čučnjevi na Smith stroju
“Iz perspektive izgradnje mišića, strojevi i slobodni utezi jednako su učinkoviti u izgradnji mišića”, rekao je Alain. Ali dodao je da vježbe s utezima zahtijevaju više ravnoteže i koordinacije.
“Ako nema razloga da ne izvodite vježbe s utezima ili bučicama, većinu svojih vježbi trebate izvoditi s njima.” Ako i dalje želite koristiti strojeve, ostavite ih pred kraj vježbanja.
Bočni pregib
Izvođenje bočnih pregiba s teškom bučicom u jednoj ruci zapravo će vam dati “veliki, široki, glomazni struk” umjesto “uskog struka”, tvrdi Alain. Predložio je zamjenu vježbi bočnim pregibima i statičkim držanjima poput plenka, kako bi se povećala stabilnost vaše jezgre i povećao “vaš raspon rotacije kralježnice”.
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Vježbanje zasigurno ne spada pod kategoriju ‘laganih‘ aktivnosti. Ako već ulažete napor u korist svojeg zdravlja, pripazite da to radite kvalitetno.
Svako odvajanje vremena za tjelovježbu je za pohvalu, ali profesionalni trener upozorava da biste mogli gubiti dragocjeno vrijeme na vježbe koje nisu učinkovite.
“S malo vremena koje imamo za treniranje, želimo odabrati najbolje pokrete kako bismo maksimizirali svoje dobitke”, rekao je fitness trener Alain Gonzalez, koji vodi YouTube kanal musclemonsters.
U nedavnom videu istaknuo je pet vježbi na koje vjerojatno gubite vrijeme, piše The Sun, a prenosi N1.
Iako je napomenuo da je svaka tjelesna aktivnost korisna, poručio je da neke uobičajene vježbe koje radite u teretani jednostavno nisu tako dobre kao neke njihove alternative.
Prednje podizanje bučica
Prednja podizanja uključuju pružanje ruku i njihovo podizanje u ravnini s ramenom, najčešće s bučicom. Ova vježba radi na vašim prednjim deltoidima – to su mišići s prednje strane vaših ramena.
Alain je izjavio da “ne samo da su pretjerano razvijene prednje delte nešto čime se treba hvaliti, već mogu biti i štetne za vašu cjelokupnu tjelesnu građu i držanje”.
Vaši prednji mišići ramena također se aktiviraju u drugim pokretima kao što su potisak s klupe i potisak s ramena iznad glave. “Zamijenite svaki izravan rad s prednjim deltama obrnutim pokretom koji cilja na stražnje delte”, dodao je.
Trener je također savjetovao da izvodite vježbe rotatorne manšete – one će ojačati manje mišiće u vašim ramenima, povećavajući stabilnost i smanjujući rizik od ozljeda.
Vježbe rotatorne manšete s bučicama
Što se tiče vježbi rotatorne manšete, Alain je rekao da je vježbanje tih ramenih mišića s bučicama gubitak vremena. Doduše, ne treba ih potpuno izostaviti iz svoje rutine jer mogu spriječiti neravnotežu mišića i ozljede.
Umjesto toga, za to možete koristiti kabelsku žicu ili elastične gume i trake za vjebanje. Ili umjesto da ustanete i radite ovu vježbu s bučicom, Alain predlaže da legnete na bok, držeći lakat na struku i polako podižući težinu prema stropu.
Povratni udari za triceps bučicom
Ova vježba uključuje naginjanje prema naprijed s rukama skupljenim uz bok, a zatim ih ispružite iza sebe dok se ne ispruže, što djeluje na vaše tricepse. Ali Alain je rekao da “u konačnici samo polovica raspona pokreta stvara napetost na tricepsu, tako da pola vremena provedenog u izvođenju ovih vježbi ne čini ništa za triceps”.
Tvrdio je da je izvođenje povratnog trzaja na stroju s kabelom “bilo daleko učinkovitije”, jer bi napetost bila cijelo vrijeme na vašem tricepsu.
Čučnjevi na Smith stroju
“Iz perspektive izgradnje mišića, strojevi i slobodni utezi jednako su učinkoviti u izgradnji mišića”, rekao je Alain. Ali dodao je da vježbe s utezima zahtijevaju više ravnoteže i koordinacije.
“Ako nema razloga da ne izvodite vježbe s utezima ili bučicama, većinu svojih vježbi trebate izvoditi s njima.” Ako i dalje želite koristiti strojeve, ostavite ih pred kraj vježbanja.
Bočni pregib
Izvođenje bočnih pregiba s teškom bučicom u jednoj ruci zapravo će vam dati “veliki, široki, glomazni struk” umjesto “uskog struka”, tvrdi Alain. Predložio je zamjenu vježbi bočnim pregibima i statičkim držanjima poput plenka, kako bi se povećala stabilnost vaše jezgre i povećao “vaš raspon rotacije kralježnice”.
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13. svibanj 2024 13:01
