Superséria alebo vykonávanie sérií dvoch odlišných cvikov za sebou, je jedna z najstarších tréningových techník. Vídate ju všade, vykonáva ju každý. Nanešťastie je taktiež jednou z najnepochopenejších techník spolu s technikami ako „partial reps“ alebo „cheat reps“.
V prípade supersérií je naozaj časté vidieť cvičencov, ktorí pozliepajú svojvoľné cviky v úsilí zintenzívniť svoj tréning. Tento „zlepenec“ nazvú supersériou, no vo výsledku narobili viac škody ako úžitku. Takýto tréning je vysoko neefektívny a nerobí nič iné, len ich príliš unavuje.
Superséria nie je náhodný zlepenec cvikov v tréningu a mala by byť dôsledne premyslená. V tomto článku nájdete tréningové tipy pre vhodné zostavenie supersérie.
Klasická superséria
Klasický prístup k supersérii je vykonávanie tzv. antagonistickej supersérie – biceps/triceps, prsia/chrbát,… Tento prístup k supersérii funguje – zdvihne sa srdečný tep a vnesie to do tréningu faktor „vyváženia“ tréningu. Funguje, nie je však perfektný.
Problém s klasickým prístupom je ten, že prehliada témy ako „pre-fatigue“, recipročná inhibícia alebo zdravie chrbtice. Ak máte akékoľvek svalové disbalancie, môže vám tento prístup viac uškodiť ako pomôcť. Poďme si tieto témy rozobrať podrobnejšie.
Pre-fatigue
Najčastejšie sa stretávame s pojmom „pre-fatigue“ (predúnava, predvyčerpanie) pri cvičení svalov jadra tela, najmä brušných svalov a svalov spodného chrbta. Je skutočne veľmi málo pohybov, ktoré by tieto svaly nezasahovali priamo či nepriamo. Svaly jadra/stredu tela stvárňujú úlohu stredopoliara v ohromnom množstve cvikov – ich sila a pripravenosť by nemala byť nikdy neznámou v rovnici.
Vždy by sme mali byť obozretný pri výbere cvikov v supersérií. To determinuje, či si koledujeme o zranenie. alebo skutočne pozitívny výsledok.
Príklad zlej „pre-fatique“ supersérie
- 1a, drepy
- 1b, brušáky na 45 stupňovej lavičke
Je to pomerne často vídaná superséria – izolovaný cvik na stred tela + komplexný pohyb ako drep, mŕtvy ťah či tlak nad hlavu v stoji. V tejto kombinácii však izolované cviky na stred tela ako brušáky, sklapovačky alebo priťahovanie nôh vo vise znižujú silový potenciál svalov jadra tela. Cvičenie ničí svalové tkanivo – to je fakt, na ktorý sa často pozabudne. Nechceme predsa ničiť svalové tkanivo svalu, od ktorého sa odvíja kvalita nasledujúcich opakovaní, sérií či cvikov v ten najmenej vhodný čas.
Nadradená alternatíva
Skúste namiesto myslenia na cviky myslieť skôr na oslabené miesta v reťazci – nebude lepšie namiesto unavovania svalu, ktorý prudko prispieva k pohybu, sústrediť sa na sval, ktorý má tendenciu limitujúceho svalu? Konečný výsledok bude mať nápomocný, nie brzdiaci charakter.
Dobrý príklad je svalové tkanivo lopatiek. Pri drepe sa častokrát stáva, že jednotlivcov chrbát nedokáže byť tak napätý ako by bolo potrebné, čo je do vysokej miery podmienené aktivitou svalov lopatiek. Múdry krok by bol zapracovať na momentálnom znížení pohyblivosti svalov lopatky a to tak, že vykonáte priamu prácu na tieto svaly – supersériu s klasickým drepom. Týmto spôsobom dosiahnete zefektívnenie primárneho pohybu – drepu – tým, že dosiahnete ich lepšiu kontrakciu a udržíte vzpriamenejší hrudník.
Späť k antagonistom
Antagonistické supersérie sú zákerné. Mnoho cvičencov robí chybu v tom, že premýšľa o supersérii len v otázke jednej strany tela oproti druhej. Napríklad prsia/chrbát, predné stehná/zadné stehná, biceps/triceps a pod. Tréning svalov, ktoré sú si opozitné však môže vytvárať zranenia a pridávať stres inej skupine svalov alebo kĺbu.
Príklad nesprávnej antagonistickej supersérie
- 1a, príťahy v predklone, príťahy v predklone s V držiakom, mŕtvy ťah alebo iné cviky náročné na spodný chrbát
- 1b, výpady, drepy, predné drepy, drepy na jednej nohe alebo iné cviky náročné na predné stehná.
Zatiaľ čo všetky cviky v 1b skupine zasahujú aj svaly zadnej časti tela, všetky tieto cviky (1a+1b skupina) vymlátia dušu z predných stehien. Z toho dôvodu môže dôjsť ku skráteniu flexorov panvy a rectus femoris, čo vyústi v mierny predklon a predsun panvy. Preto je dôležité premýšľať nad efektom každého cviku v supersérii na pohybovú sústavu.
Nadradená alternatíva
Dobrou alternatívou bude zmeniť rovinu pohybu. Napr. taký floor press je vhodný na zmiernenie stresu na chrbát a bude vhodnou alternatívou k ťahovým pohybom spomenutých vyššie. Taktiež to je vhodný čas na začlenenie zakopávania ako pohybu zacieleného na zadné stehná, ktoré sa kontrahujú ako svaly opozitné k spodnému chrbtu.
Zdravie chrbtice
Tu je niekoľko kľúčových bodov na uváženie pri výbere vhodných cvikov do supersérie:
Zdravie chrbtice: Kompresia verzus Dekompresia
Jednotlivé segmenty chrbtice podliehajú kompresii a dekompresii. Drepy, tlaky nad hlavu v stoji, mŕtve ťahy,…všetky tieto cviky vytvárajú rôzne druhy síl na chrbticu. To na oplátku môže prispievať k limitovanému prietoku krvi cez segmenty, znížiť elektrosenzitivitu nervových zakončení a dokonca spôsobiť zranenia ako je hernia diskov.
Pri výbere supersérie existujú aj iné faktory ako len tlakové verzus ťahové cviky, keďže oboje môžu spôsobiť kompresiu chrbtice.
A, Kompresívne pohyby:
- Drepy a všetky variácie drepov
- Mŕtve ťahy
- Príťahy v predklone
- Tlaky nad hlavu v stoji (aj v sede)
- Brušáky
- Všetky druhy prenášania váhy
- Výskoky
B, Dekompresívne pohyby
- Zhyby
- Sťahovania
- Bradlá
- Príťahy nôh vo vise
- Zakopávania
- Reverse hypers
Zo zdravotného hľadiska môže byť ktorýkoľvek cvik z A skupiny kombinovaný s cvikom B skupiny za účelom manažovania kompresie chrbtice.
Poradie
Poradie taktiež prispieva ku konečnému výsledku. Výberom nevhodného prvého cviku môžeme naplniť presný opak nášho cieľa. Cieľom je dosiahnuť spoločnú prácu svalov v určitom smere alebo rovine, nie ich nesúlad, čo vyústi vo zvýšený svalový a kĺbový stres.
Uveďme si príklad. „Prsia-chrbát“ je klasická superséria hornej polovice tela. Odporúčame vykonávať ťahové cviky pred tlakovými cvikmi, najmä ak ide o supersériu prsia-chrbát.
Jedna séria príťahov môže výrazne pomôcť pri kontrakcii svalov lopatiek a stabilizovať kapsulu ramenného kĺbu. Tiež to dopomáha k predĺženiu prsných svalov a asistuje pri zachovaní si správneho držania tela.
Čo sa týka supersérie spodnej polovice tela, je dôležité uvedomiť si poradie, v ktorom sa svaly zapájajú. Pri pohyboch ako chôdza, drep či beh diktuje biomechanika zapájanie gluteálneho svalu ako prvého, hamstringu ako druhého a spodného chrbta ako tretieho v poradí.
Z tohto hľadiska je múdre zaradiť cviky dominantné na svaly zadnej polovice tela (mŕtve ťahy, hyperextenzie,…) ako prvé a pokračovať cvikmi na prednú polovicu – na predné stehná. Opačné poradie ich vykonávania prehlbuje problém spomenutý v predchádzajúcich odsekoch.
Záver
Na záver môžeme povedať len jedno: narábajte so supersériami rozumne! Myslite na to, ako vaše telo pracuje, ako sa svaly zapájajú ako celok – to je kľúč k dobrému tréningu.
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