V dnešnej dobe si gumené expandery našli využitie v rôznych športových konceptoch. Môžeme ich nazvať aj „multifunkčnými“ pre ich univerzálnosť či už ako hard-core pomôcka v powerliftingu a bodybuildingu, kde pridávajú desiatky kíl odporu alebo v rehabilitácii. Využitie „rubber bandov“ sa traduje už v relatívne „ďalekej“ športovej histórii, kde si atléti pomerne rýchlo uvedomili ich akciu v prechádzaní silovými krivkami pohybu. Odvtedy bolo, samozrejme, vyvinutých nespočetne veľa metód a návodov ako expandery používať.
Tieto metódy, popularizované Louiem Simmonsom z Westside Barbell Club (najsilnejší powerliftingový tím na svete), sú dnes celosvetovo rozšírené. Stále viac a viac coachov a lifterov aplikuje tieto metódy použitia expanderov do svojich tréningových konceptov. Nakoniec, ich účinnosť na výkon a silu je dobre známa.
Prečo expander?
„Problém“ s regulárnym posilňovaním je, že váha ostáva konštantná, čo znamená, že sa priebehom času ani pohybu nemení. To znamená, že váha s konštantnou hmotnosťou dokáže vyvíjať len gravitačný odpor jednosmerne, vždy smerom k zemi. Tým pádom môžeme skoro úplne vylúčiť voľno-váhovú horizontálnu stimuláciu a tiež dôjsť k záveru, že konštantná váha nekladie dôraz ani na maximálnu stimuláciu po dobu maximálneho rozsahu pohybu.
To znamená, že fyziologicky zlyháte v bode najnevýhodnejšej mechanickej páky.
Ako príklad si môžeme uviesť bench press: Nie je prekvapujúce, že ste prirodzene silnejší so znižujúcim sa rozsahom pohybu; t.j., ak máte board bench press alebo sa len nedotknete hrude a stopnete 5-10-15cm pred hrudníkom, teda tam, kde je vaša najvýraznejšia mechanická nevýhoda. To však tiež znamená, že konštantná váha neposkytuje rovnaký dopad/účinok počas celého rozsahu pohybu. Voľná váha dosahuje najväčšie preťaženie v začiatočnej fáze pohybu, pretože tam je najväčší relatívny význam váhy v porovnaní so silou v špecifickom kĺbe.
To „znižuje dôraz“ na ostatné fázy pohybu, ktoré sú vďaka bodu zlyhania (zhruba v polovici pohybu pre väčšinu ľudí) zanedbávané. V podstate môžeme vo veľkých úvodzovkách povedať, že pri cvičení s voľnou váhou používate „len polovicu opakovania pre stimuláciu svalov“.
Kombináciou voľnej váhy a expandera v rovnakom čase dosiahnete preťaženie celého rozsahu pohybu, keďže expander zvyšuje odpor tým, ako sa naťahuje; voľná váha kladie maximálny odpor v začiatočnej fáze.
Príklad: Atlét je schopný bench pressnúť 100kg ¼ pohybu, 75kg v ½ pohybu a 50kg pri plnom rozsahu. Povedzme, že používa záťaž 45kg. Váha pri bench presse v plnom rozsahu dosahuje 90%, čo sa však znižuje pri ½ pohybe o cca 20% a ďalších cca 15% pri ¼ pohybe.
Preto aj keď je séria náročná, nestimuluje maximálny svalový rast počas celého rozsahu pohybu.
Ďalšia výhoda expanderov je zvýraznený excentrický stres, ktorý produkujú. Môžeme sa rozprávať o celom akceleračnom vs. deceleračnom probléme voľnej váhy. No v skratke povedané, gumený expander neposkytuje len odpor v rôznej fáze liftu. V skutočnosti sa snaží pritiahnuť tyč k zemi (alebo pri horizontálnom odpore v smere jeho ukotvenia)! To znamená, že sa snaží zvýšiť excentrickú akceleráciu. Tým, že sa snažíte pôsobiť silou (pomaly spúšťať váhu) proti váhe tyče + zosilnenému excentrickému odporu, vydávate nesmierny rastový stimul pre vaše svaly, keďže excentrická fáza je fáza pohybu, ktorá spôsobuje najväčší rast.
Metódy použitia
Všeobecne poznáme 3 spôsoby použitia gumených expanderov v powerliftingu, ale aj kulturistike:
- Akomodačná odporová metóda (max effort)
- Maximálny akceleračný tréning (dynamic effort)
- Variabilný odporový tréning (rep effort)
Akomodačná odporová fáza používa expandery ako nástroj preťaženia počas celého rozsahu pohybu počas ťažkého liftovania, čím rozvíja silu počas celého rozsahu pohybu.
Maximálny akceleračný tréning volá po používaní miernych váh s dôrazom na maximálnu akceleráciu. V tomto prípade slúži expander na limitovanie decelerácie (pomer expander/váha siaha až na 25% váha a 75% expander)
Variabilný odporový tréning vám dovoľuje vykonať niekoľko opakovaní s miernou váhou a kladeným variabilného ťahu počas celého rozsahu pohybu. To stimuluje maximálnu hypertrofiu!
Ako ukotviť expander?
Použitie gumených expanderov spolu s voľnou váhou môže byť pomerne komplikované na predstavu. Pri mŕtvom ťahu je to pomerne jednoduché; prehodíte slučku na obe strany platformy s tým, že expander vedie ponad tyč. Ak však nemáte k dispozícii takúto platformu (čo väčšina asi nemá), musíte použiť fantáziu, napr. použiť jednoručné činky. Preto sa pozrite na 3 základné spôsoby manipulácie s gumeným expanderom:
- Pozícia 1. Objekt a tyč
Napríklad pri drepe – jeden koniec, slučku, omotáte okolo tyče a druhý okolo nejakého objektu.
- Pozícia 2. Okolo chrbta
Pri tejto pozícii vezmete expander okolo vášho chrbta na úrovni lopatiek a uchyťte rukami oba konce. V tejto pozícii môžete vykonávať cviky ako bench press, tricepsové extenzie a pod.
- Pozícia 3. Pristúpenie
Opäť si uchytíte konce expandera rukami, tentokrát tak, aby stred ostal ležať voľne na zemi. Postavte sa naň. Táto pozícia môže byť použitá pre cviky ako bicepsové zdvihy, predpažovanie, rôzne druhy príťahov, …
Tipy a návody
- Pre maximálnu hypertrofiu ponechajte opakovania medzi 6 – 10 s použitím váhy na tyči medzi 65 – 75% 1RM.
- Pre dosiahnutie maximálnej hypertrofie použitím odporových expanderov by ste mali použiť pomalé excentrické tempo (4-6s). V koncentrickej fáze sa snažte zdvihnúť váhu čo najrýchlejšie.
- Z dôvodu vysokého stupňa excentrického stresu spôsobeného touto metódou by mal byť tréningový objem pre každú svalovú skupinu mierne znížený.
- Túto metódu používajte maximálne 4-6 týždňov po sebe, keďže je stresujúca na telo a NS.
Záver
Aplikáciou techník a metód prezentovaných v tomto článku zaručene posuniete hranice vášho klasického tréningu. Skúste použiť prezentované koncepty a antigravitačné roviny pre dosiahnutie nových tréningových stimulov.
Pridávame aj inštruktážne video „ako ukotviť bandáže“
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