Použitie opasku pri cvičení

Erik Kerpčár Cviky, Jadro/Core 9558 Comments

Vidieť ich všade, množstvo ľudí ich nosí, no TY stále nevieš prečo? Nevadí, prevažná väčšina z tých, ktorí ich nosia taktiež nie. Kultúra nosenia vzpieračských opaskov prešla do mainstreamu a vrátili sme sa späť do 80. rokov minulého storočia, kedy sa opasok nosil aj na hodine zumby. Pohľad na chlapíkov robiacich biceps v stojane na drepy s opaskom a prázdnou tyčou vám občas doslova zovrie krv v žilách.  Poďme si teda (konečne) povedať, načo slúži liftérsky opasok a kto by ho mal a nemal používať.

Prejdime rovno k faktom. Zosumarizujme si skutočnosti, ktoré o opasku vieme. Všeobecné skutočnosti sú:

  • Liftérsky opasok vám dáva percepciu, že dokážete dvihnúť viac
  • Opasok zvyšuje vnútrobrušný tlak rovnako ako aj krvný tlak
  • Tým, ktorí mali predchádzajúce zranenia chrbtice alebo brušného svalstva, neprinesie opasok žiaden ďalší protekčný účinok.
  • Naopak tým, ktorí majú súčasné zranenie chrbtice, môže opasok toto zranenie zvýrazniť a zhoršiť
  • Opasok nie je vhodný pre ľudí, ktorí nevedia správne dýchať, nevedia vytvoriť izometrické napätie vo svaloch chrbta a brušnej steny a nemajú dostatok skúseností s cvičením
  • Nakoniec, opasok môže pozmeniť prevedenie cviku a budovať nesprávne vzorce zapojenia sa svalov do pohybu (najmä u začiatočníkov)

Nepleťme si však predchádzajúce riadky s tvrdením, že opasok nemá význam pri cvičení. Opasok MÁ význam pre seriózneho liftera. Použitie opasku ostrieľaným cvičencom, ktorý má vedomosti a skúsenosti, by sa dalo zhrnúť aj takto:

  • Opasok spevňuje trup tela a zvyšuje propriocepciu (prijímanie podnetov o polohe tela) cez percepciu (vnímanie) stability a stimulácie brušnej steny
  • Zvyšuje vnútrobrušný tlak o 20-40% a redukuje kompresívnu záťaž na driekovú chrbticu
  • Podporuje driek pri cvičení v predklone – podpora odporu záťaže, hrudnej chrbtice a ramenného pletenca (záťaž vytvorená v týchto segmentoch tela sa prenáša na driek)
  • Redukuje rozsah pohybu chrbtice do úklonu a rotácií
  • U skúsených lifterov podporuje správnu techniku

Zvýšenie vnútrobrušného tlaku taktiež zvyšuje tlak v mozgomiešnom moku – tekutiny nachádzajúcej sa v mieche a mozgu. To v teórii znižuje transmurálny grandient (rozdiel tlaku medzi arteriálnym tlakom v cievach mozgu a tlakom v mozgu ako takom), čo má zredukovať riziko aneuryzmy a cievnej mozgovej príhody. Známy fakt je ten, že cvičenie s opaskom zvyšuje krvný tlak ako aj tep srdca. Preto by sa jednotlivci s kardiovaskulárnymi problémami mali opaskom vyhnúť.

Nosenie opasku pri nízkych percentách maximálneho opakovania je nie len zbytočné, no môže oslabovať brušnú stenu. Tým, že cvičenec nosí opasok aj počas rozcvičovacích sérií (nehovoriac o tých, ktorí si ho nasadia v šatni a zhodia až pri sprchovaní po tréningu) buduje svalovú nerovnováhu. Nevysiela sa dostatočný impulz k brušným svalom a teda nepracujú na dostatočnej úrovni. Následne vzniká oslabená brušná stena, čo môže viesť k oveľa závažnejším problémom.

Nasadiť si opasok odporúčame až pri váhach prekračujúcich 75% maxima na jedno opakovanie (niektorí uvádzajú až 85%). Podmienkou je SPRÁVNE dýchanie a kontrola nad svalmi brušnej steny. Ak toto kritérium nespĺňate, nad opaskom rozhodne neuvažujte.

Taktiež nepoužívajte opasok pri cvikoch v sede či v ľahu. Tam je úplne zbytočný. To samozrejme neznamená, že ho môžem použiť pri bicepsových zdvihoch, lebo stojím. Takéto cviky nie sú opasku hodné. Použite opasok pri komplexných cvikoch, počas ktorých sa zvyšuje kompresívna záťaž na chrbticu. Sú to cviky ako drepy alebo mŕtve ťahy.

Ak si začiatočník, na použitie opasku si ešte musíš počkať. Ľudovo povedané: „do opasku musíš dorásť.“

 

 

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