Zabudnite na tréning brucha, trénujte jadro!

Erik Kerpčár Celotelové cviky, Cviky, Jadro/Core 4281 Comments

Čast 2: Všeobecne platné poznatky o tréningu stability chrbtice a jadra, špecifické cviky a ich variácie

V prvej časti článku sme spomínali, že jadro má niekoľko funkcií: transfer energie, uskladnenie energie, má regeneračný potenciál a uchováva stabilita trupu/celého tela. Všeobecné zistenia o jadre tela sa dajú zosumarizovať aj takto:

 

  • Všetky svaly sú dôležité. Sú usporiadané tak, aby pracovali a zvyšovali výkonnosť jeden druhého.
  • Svaly, ktoré sú ďalej od chrbtice (majú väčšie rameno sily) vytvárajú viac stability ako identické svaly bližšie pri chrbtici.
  • Dlhšie svaly zvyšujú „tuhosť“ cez väčšiu oblasť chrbtice a ich efektivita sa zvyšuje aktiváciou kratších svalov.
  • Svaly vytvárajú silu a tuhosť. Sila môže, no nemusí byť stabilizujúca. Tuhosť je vždy stabilizujúca.
  • Symetria sily a tuhosti svalov okolo chrbtice je kritická. Žiaden jeden sval nemôže produkovať príliš veľa alebo príliš málo sily – jeho aktivácia musí byť bilancovaná.
  • Vytrvalosť a motorická kontrola sú pre stabilitu dôležité. Málokedy je potrebná sila.
  • Tréning jedného svalu môže v mnohých prípadoch kompromitovať stabilitu.
  • Množstvo svalovej ko-kontrakcie je dôležité – najmä v pohybe antagonistov.
  • Dôležitá je aj geometria svalového oporného systému, najmä šírka základne opory spolu s uhlom ich ťahu (príklad v prvom diely). Neutrálna chrbtica je potrebná spolu so širokou abdominálnou základňou. Nevťahujte brušnú stenu. Vťahovanie brušnej steny nadmerne zaťažuje chrbticu a spôsobuje zranenia.
  • Aktivácia všetkých svalových úrovni brušnej steny – abdominálna výstuž – taktiež aktivuje driekové extenzory, čo uľavuje od bolesti tým cvičencom s bolestivou protismernou instabilitou.
  • Stabilita chrbtice je zvýšená oporným efektom svalov a kompresiou generovanou svalovou kontrakciou. Svaly idúce paralelne s osou kompresie chrbtice dodávajú stabilizáciu pri kompresii.
  • Svaly, ktorých vlákna sú orientované paralelne na hroziacu kĺbovú instabilitu (viac horizontálne) sú taktiež dôležité.
  • Prípady instability sa zvyčajne vyskytujú počas vysokej záťaže chrbtice, kde len maličká motorická chyba stačí na ohrozenie svojho bezpečia. Taktiež sa tieto prípady vyskytujú počas veľmi nízkej záťaže, kde je aktivovaných len niekoľko motorických jednotiek (cvičenie brucha v izolácii).

-McGill, 2009

„BIG 3s“

Nasledujúce pohyby predstavujú vysoko efektívne a dizajnovo prepracované cviky, známe aj ako „The Big 3s“ stabilizácie a tréningu jadra tela. Ich efektivita spočíva v aktivácii celej brušnej steny spolu s aktiváciou extenzorových skupín mm. Erectores spinae. Excelentný dizajn spočíva v dosiahnutí „efektívneho minima“ ako základu pre ďalšiu progresiu pri minimálnej kompresívnej záťaži na chrbticu. Cviky ako klasické „brušáky“ či zdvihy nôh vo vise toto efektívne a dizajnové kritérium nespĺňajú (Pozri časť 1) (Callaghan, J.P., Gunning, J.L., and McGill, S.M. (1998).

The Curl-up

Názov tohto cviku je vskutku zavádzajúci, keďže by sa dal voľným prekladom preložiť ako „brušák“. Avšak na rozdiel od brušáku, pri správnom prevedení tohto cviku vzniká len minimálny pohyb. Vyzýva celú abdominálnu stenu a je fantastickým cvikom pre tréning svalovej tuhosti a „pružinového“ efektu brušnej steny. Taktiež učí správny pomer kontrakcie svalov prednej a zadnej časti trupu. Má ako rehabilitačný, tak aj výkonnostný rozmer, keďže podporuje správny polohový stereotyp a pozičnú konfiguráciu svalov trupu. Učí správnemu zapojeniu sa svalu do pohybu, pričom prílišná kontrakcia napr. priameho brušného svalu (ďalej len RA) spôsobí predklon, naopak, prílišné zapojenie extenzorových skupín zas hyperlordózu drieku. Curl ups vykonávané zlou technikou môžu byť kontraproduktívne – nedostatočné zapojenie RA alebo neprimerane zvýšený stres na chrbticu. Curl ups v spojení s rotačným pohybom (ako je tomu u mnohých bežne vykonávaných cvikov) je drahá záležitosť v zmysle driekovej kompresie – niekoľko násobne sa zvyšuje sila kompresie.

Zlá forma zahŕňa: predklon krčnej chrbtice, čo preťažuje krk a oslabuje prácu RA; výrazný zdvih hlavy a ramien od podložky, čo generuje enormný stres na chrbticu. Cieľom je aktivácia RA, nie vyvolať pohyb v chrbtici.

Ako na to

Technika je kritická. Začiatočná pozícia (vľavo) je supinovaná s rukami podporujúcimi spodný chrbát. Nesnažte sa vyrovnať chrbát s podložkou – narúša to elastickú rovnováhu a zvyšuje stres pasívnych tkanív. Jedna noha je pokrčená v 90 stupňoch v kolene, zatiaľ čo druhá je vystretá na podložke. To vytvára rotáciu bedrových kosti, čo zabraňuje driekovej chrbtici paralelný kontakt s podložkou. Bod koncentrácie rotácie sa nachádza v torakálnej chrbtici, nie v krčnej chrbtici. Hlava a krk sú pevné, v predĺžení torakálnej chrbtice. Lakte ponechajte na zemi, zatiaľ čo zdvihnite hlavu a plecia (pozor, len minimálny pohyb). Bod otáčania je v strede hrudnej kosti – predstavujte si, akoby ste okolo tohto bodu otáčali svoje telo. Hlava a krk sú uzamknuté na hrudnom koši. V krčnej chrbtici nesmie vznikať žiaden predozadný pohyb. Dôraz je na aktivácii RA, nie pohybe chrbtice.

Curl up progresia

Pre zvýšenie prvotnej náročnosti použite tieto techniky: veľa začiatočníkov dvíha plecia od podložky (aj ľudia s desiatkami rokov skúsenosti s cvičením), čím sa učí zlému stereotypu. Eliminujte tento pohyb miernym nadvihnutím lakti od podložky. Tým sa aktivuje RA. Pozícia hlavy a krku ostáva nezmenená. Pre pokročilých je dôležité vytvoriť pred-výstuž jadra – maximálnu aktiváciu abdominálnej steny bez vťahovania či vytláčania. Tajomstvo curl upu je vytvoriť flekčný moment („pohyb bez pohybu“) proti práci aktivovaných brušných svalov, nie kinematický pohyb predklonu chrbtice. To znamená, že sa aktívne snažím vykonať predklon, no zároveň si tomu bránim (tlačím brucho hore a k hlave, no nevykonávam žiaden pohyb). Ďalšie  pokročilé techniky zahŕňajú vzpriamenú hornú končatinu pozdĺž hlavy, nikdy nie však za hlavou, v izometrickej kontrakcii.

 

Dynamické pohyby sú tretím stupňom. Pozícia „dead bug“ (obrázok vpravo) zahŕňa pred-výstuž brušnej steny s neutrálnou chrbticou (vrámci zachovania elastického equilibria) a pokrčenými končatinami (napr. ľavá ruka a pravá noha). Končatiny sú protiidúce. Pre zvýšenie náročnosti môžu byť použité techniky obkresľovania útvarov.

Pre najnáročnejšie cvičebné jednotky môže byť curl up vykonávaný s použitím expandera, či vytvárania iného mechanického odporu. Tým trénujeme celú stabilizáciu systému, pričom sa pri dokonalej motorickej kontrole jadra môžeme orientovať aj na posilnenie oslabených svalových partií a priniesť ešte väčšiu dynamickosť. Samozrejme, musíme počítať s väčšou mierou kompresívnej záťaže na chrbticu.

modifikovaná pozícia „dead bug“ spoužitím expanderov

Dokonalé ovládanie jadra má obrovský vplyv na iné aktivity, či už pre vrcholových športovcov alebo každodenné potreby, ako dvíhanie predmetu zo zeme, či sed na stoličku pre seniorov.

Side bridge

Side bridge je druhým cvikom tejto skupiny. Záťaž na chrbticu je minimalizovaná, pretože na jednej strane trupu je omnoho menšia svalová aktivácia. Stabilizačné vzorce sú zachované, pokiaľ je zachovaná neutrálna postura. Dizajn tohto cviku vyzýva všetky neuromuskulárne kompartmenty šikmých brušných svalov. Počas side bridgu sa opäť aktivujú všetky tri úrovne abdominálnej steny, spolu s aktiváciou RA pre optimalizáciu výkonu. Aktivované sú aj veľmi dôležité stabilizátory, ako je quadratus lumborum (ďalej len QL)

Ak cvičenec nedokáže tolerovať žiaden stres na plecia, je možné modifikovať východzu pozíciu použitím 45 stupňovej lavičky (obrázok vľavo).

 

Side bridge progresia

Prvá úroveň sa vykonáva s pokrčenými nohami. Začiatočná pozícia vyzerá nasledovne: cvičenec je na boku, trup má podporený rukou pokrčenou v lakti. Kolená sú ohnuté (cca 90 stupňov). Druhá/voľná ruka je maximálne otvorená a obchytáva rameno na strane opornej ruky, pričom vyvinie tlak smerom nadol, čo pomáha stabilizovať rameno. Trup je vyrovnaný, až kým nie je telo podporené len v lakti a kolenami. Je vylúčený akýkoľvek bočný pohyb trupu – trup je uzamknutý aktiváciou bokov (hip hinge), hlava a krk sú ukotvené na hrudnom koši v predĺžení trupu. Druhá úroveň je dosiahnutá upažením voľnej ruky, čo prirodzene pridá záťaž mostíka (obrázok vpravo).

Následná progresia pokračuje vystretím nôh; opora len v lakti a chodidlách. Týmto spôsobom nastáva mierna drieková kompresia v hodnote cca 2500N (227,5kg). Už sme spomenuli aktiváciu QL, ktorý na strane bližšej podložke aktivuje až cez 50% svojej MVC. Bočné svaly brucha sú aktivované na podobnej hodnote ich MVC.

Umiestnením hornej nohy pred opornú umožní mierny pozdĺžny rotačný pohyb v trupe. To je veľmi dôležitý krok v progresii, keďže sa tým vyzývajú predne a aj zadné neuromuskulárne kompartmenty brušnej steny. Tým sa dostávame k pokročilým technikám tohto cviku. „Prevaľovanie“ je ďalším stupienkom zvyšovania úrovne náročnosti. Ide o transfer ťažiska z jedného lakťa na druhý, pričom je zachovaná abdominálna výstuž. Uistite sa, že hrudný kôš je „uzamknutý“ na panve a je zachovaná rigidita jadra počas celého pohybu. Telo sa hýbe ako celok – zlá technika toto pravidlo porušuje. Vyšší level aktivácie si vyžaduje, aby boli nohy umiestnené na nestabilnej plošine (Vera-Garcia et aI., 2000).

Umiestenie hornej nohy pred opornú (hore) a cvičenie na nestabilnej plošine (dole)

Prevaľovanie:

Side bridge s aktívnym tlakom ruky (ruka v päsť)

Bird dog

Bird dog je posledným cvikom z „veľkej trojky“. Ak sa opýtame, čo by ste cvičili na posilnenie extenzorov, odpoveď bude u väčšiny cvičencov rovnaká: hyperextenzie, mŕtve ťahy, príťahy. Skutočná výzva začína vtedy, ak je našim cieľom minimálna záťaž chrbtice. Ako sme už spomínali, pri hyperextenčných cvikoch bez správnej abdominálnej výstuže vzniká obrovské zaťaženie chrbtice (cez 6000N, príklad supermana). Ďalším veľkým NIE je cvičenie na zle dizajnovo navrhnutých extenčných strojoch, ktoré „prevezú“ driekovú chrbticu cez plnú flexiu pod záťažou.

Tu prichádza na scénu bird dog. Bird dog je oveľa efektívnejším riešením, keďže ušetrí chrbticu od veľkých kompresívnych záťaží a ukladá stabilné motorické vzorce. Vyzýva obe sekcie driekovej aj torakálnej časti extenzorových skupín m. longissimus, m. iliocostalis  m. multifidus s minimálnou záťažou chrbtice.

Bird dog progresia

Najnižšia forma tohto cviku je prevedená v pozícii vzporu na všetkých štyroch končatinách tak, že sa opierate o ruky a kolená. Pokračuje sa zdvihom jednej dolnej končatiny, čo zvýši kompresnú záťaž na cca 2500N. Celý bird dog vyzerá tak, že cvičenec zdvihne napr. ľavú nohu a pravú ruku, nie však nad horizontálu tela. Cieľom je vydržať v danej pozícii po dobru 6-8 sekúnd. Dobrá forma zahŕňa neutrálnu chrbticu pri dodržaní elastického equilibria a abdominálnu výstuž. Udržte panvu neutrálnu. Nie je dovolená akákoľvek rotácia. Hlavu a krk držte v predĺžení chrbtice. Zvýšiť náročnosť je možné aj vizualizáciou práce extenzorov. Aktivácia latissimu spolu s abdominálnou ko-kontrakciou robia z tohto cviku nadradený stabilizačný cvik.

Náročnejšia forma bird dog zahŕňa techniku „zametanie zeme“ (video nižšie). Namiesto položenia končatín na zem po každom opakovaní ich udržte mierne nad podložkou. Tým sa zvýši náročnosť a motorická kontrola.

Kontrakcia horného chrbta počas bird dog môže byť zvýšená nasledujúcou technikou: facilitáciou kontrakcie horného chrbta cez muskulatúru ruky (ruka zovretá v päsť) a jej vybočením z centrovaného postavenia. Bočné vybočenie pästi zo stredovej čiary spolu s miernym vybočením celej hornej končatiny aktivuje prácu horných extenzorov, rhomboidov, latissimu a spodnej časti trapézu (Pirouzi, Emani, Taghizadeh, Ghanbari, 2013). 

Pokročilé prevedenia bird dog tiež zahŕňajú obkresľovanie vzorcov končatinami, či použitie gumených expanderov.

Obkresľovanie (hore) a využitie expanderov (dole)

Najlepší vstup do každého tréningu

Mnoho športovcov začína svoj tréning stabilizačným tréningom. Pomáha to vsugerovať si motorické vzorce, ktoré vytrvajú aj počas nasledujúceho silového tréningu.

Obvykle sa začína flekčno-extenčnými cyklami v podobe cviku „mačací chrbát“, čo redukuje viskozitu chrbtice. Dôraz nie je na dosiahnutí koncového rozsahu pohybu chrbtice, skôr na pohyb samotný. Následne sa môže pristúpiť k technikám abdominálnej výstuže: curl ups, side bridge a bird dog. Nakoniec vykonajte sériu cvikov, špecifických aktivite, ktorú sa chystáte vykonávať. Napr. na drep môžete začať na aktivácii gluteus maximus cez „hip hinge“ so zmenami ťažiska, vykonať sériu výpadov či bulharských jednonožných drepov a následne prejsť priamo k drepu.

Záver

Tréning jadra tela by mal byť medzi prioritami v každom dobrom tréningovom programe. Jadro má mnoho dôležitých funkcií, bez ktorých by sme nemohli vykonávať ani denno-denné aktivity. Naším cieľom nie je skompromitovať bežne vykonávané cviky na túto časť tela, no poukázať na ich extrémne vysoký kompresívny charakter. Curl up, side bridge a bird dog ponúkajú efektívnejšiu a menej nákladnú alternatívu. Určite by mali byť na zozname cvikov v každom tréningovom programe.

 

 

Referencie

Callaghan, J.P., Gunning, J.L., and McGill, S.M. (1998) Relationship between lumbar spine load and muscle activity during extensor exercises. Physical Therapy, 78 (1): 8-18.

McGill, S.M., Karpowicz, A. (2009) Exercises for spine stabilization: Motion/ Motor patterns, stability progressions and clinical technique. Arch. Phys. Med. and Rehab., 90: 118-126.

McGill, S.M. (2008) Therapeutic exercise for the painful lumbar spine: Where does one begin, Orthop. Div.Review CPA, pp. 12-18, March/April 2008.

https://www.ncbi.nlm.nih.gov/pubmed/10842409

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3838985/

McGill S. 2009. Ultimate back fitness and performance. 4th edition. Wabuno Publishers: Backfitpro Inc. 2009. 317. ISBN: 0 – 9735018 – 1 – 2

 

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