Technika a vplyv dynamiky pohybu v silovom trojboji

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V silovom trojboji sa často volí technický aspekt pohybu na základe 2 hlavných kritérií; prvé, čo je pre daného atléta najpohodlnejšie bez ohliadnutia sa po čo najväčšej efektivite pohybu, druhé, snažia sa kopírovať techniku veľkých osobností v danom športe. Pričom obe tieto roviny majú svoje opodstatnenie, v skutočnosti napáchajú viac škody ako úžitku.

V tomto článku sa vám pokúsime predstaviť rôzne prístupy ako optimalizovať vašu techniku. Namiesto metódy „pokus a omyl“ alebo kopírovania úspešných osobností sa pozrieme na mechaniky, ktoré platia u každého z hlavných cvikov; pozrieme sa na pohyb z pohľadu vedeckých princípov a princípov biomechaniky pre optimalizáciu techniky.

Rob to, čo na teba funguje

Ak necháme cvičencom voľnú ruku v oblasti prevedenia cviku na základe vety „rob ako sa ty cítiš najpohodlnejšie“ alebo „cvič tak, ako to na teba funguje“, veľká časť ich techniky bude prevedená svojvoľne. Problém s tým je, že ak ich necháme vykonať cvik tak, ako je to im prirodzene, často krát prehliadnu dôležité detaily, ktoré by im pomohli dosiahnuť zvýšenie vo výkonnosti, nehovoriac a prevencií voči zraneniam.

To je dôvod, prečo má takmer každý atlét svojho trénera. Títo atléti teda prepožičiavajú úsudok svojim trénerom, ktorí optimalizujú techniku a rozhodujú, čo je pre atlétov „najpohodlnejšie“. Súťažní trojbojári si predsa nemôžu dovoliť nechať žiadne kilo na stole.

Kopírovanie

Kopírovanie slávnych trojbojárov je často krát skvelá cesta ako si vytvoriť niekoľko základných bodov pri utváraní  vlastnej techniky. Ľudia si však ale myslia, že množstvo kíl, ktoré dokážu niektorí jednotlivci zdvihnúť je priamo úmerné vedomostiam, ktoré majú o tomto športe. To skrátka nie je pravda. Byť silný je síce skvelý indikátor toho, že človek pravdepodobne vie, čo robí, no nie je to neomylné. Niektorí atléti sú vynikajúci v danom športe preto čo sú, nie preto, čo robia aby takí boli. To znamená, že ak ťažko trénuješ a máš skvelý genetický potenciál, potom sú drobné technické chybičky zanedbateľné. Prečo teda nevyužiť každú výhodu voči ostatným? Hlavne ak nie si prirodzene obdarený silák, využi každú prednosť, ktorú máš.

Navyše, ak atlét, ktorého sa snažíte kopírovať, nemá rovnaké štrukturálne predpoklady (napr. dĺžku stehennej kosti voči predkoleniu môže signifikantne ovplyvniť hĺbku a štýl drepu, ktorý je vhodný používať), potom je priam kontraproduktívne kopírovať jeho techniku. Ak máte prirodzene krátky trup tela a dlhé nohy, je smiešne namýšľať si, že budete mať, napr. v drepe, rovnako vzpriamený trup ako niekto s dlhým trupom a krátkymi nohami. Tieto predpoklady súvisia s antropometriou, vedou, zaoberajúcou sa meraním jednotlivých častí tela a ich následným porovnávaním. Hypoteticky povedané, meraním dĺžky končatín (nadkolenia a predkolenia zvlášť ako i nadlaktia a predlaktia) a trupu s panvovým sklonom si vieme odvodiť adekvátne postavenie a voľbu techniky pri rôznych cvikoch. Prakticky je to však obtiažne, kvôli ostatným faktorom ovplyvňujúcim výkonnosť, ako napr. distribúcia svalových vlákien, no nebudeme zachádzať do detailov.

Výber správnej techniky

Najprv musíme objektívne ohodnotiť rôzne techniky a ich efektivitu v silovom trojboji. Na to sú potrebné znalosti dvoch vecí: Dôkladné pochopenie účelu konkrétneho športu a kostru schopnú presne opísať o čo v presnom cviku ide.

Oba tieto problémy majú jednoduché riešenie. V prvom prípade je účel silového trojboja pomerne jasný. Zdvihnúť maximálnu možnú váhu. O nič iné nejde. Existujú rôzne výhrady voči nadmernému oblúku pri bench presse alebo mŕtvym ťahom v štýle sumo, ale pravdou je, že nedostávate plusové body za väčší rozsah pohybu. Naša technika by mala byť podriadená účelu v súlade s pravidlami federácie v ktorej súťažíte. Všetko ostatné je druhoradé.

Po druhé sa musíme pozrieť na základnú biomechaniku cviku. Musíme uplatniť základné princípy fyziky aby sme mohli zostaviť model,  ktorom dokážeme správne využiť systém pák v hlavných cvikoch. V skratke, s využitím vedy dokážeme maximalizovať dynamiku pohybu cviku.

Princíp 1: Vertikála osky

Najprv trošku ku gravitácii; gravitácia pôsobí kolmo na Zemský povrch. Pre náš účel to hovorí jednu vec – gravitácia ťahá všetku váhu priamočiaro k zemi, čo znamená, že najúčinnejším spôsobom ako oponovať takejto sile je zrkadlový opačný pohyb, ťahanie v kolmej vertikále vzhľadom k povrchu zeme. Pohyb dopredu a dozadu nie je pohyb voči gravitácii, no tento pohyb vytvára momentum (momentum = hmotnosť v pohybe). Niektorí velikáni ho využívajú v mŕtvych ťahoch, viď. Bennedikt magnusson. Teória za tým je jednoduchá. Momentum =hmotnosť x rýchlosť, teda ak mame naloženú tyč, ktorá je v pohybe, môžeme z rovnice potrebnej pre zdvihnutie váhy nahor vylúčiť rýchlosť – váha je v pohybe. To znamená, že „eliminujeme“ mŕtvy bod, kedže tyč nadobudla nejakú kinetickú rýchlosť. Avšak, využitie tejto techniky nie je široké a často krát pokladané za mrhanie energiou.

Ostáva teda názor, že zdvih vo vertikále kolmej na zem je najúčinnejšia metóda. Nezabúdajte, že aj napriek tomu je potrebné vygenerovať silu.

Dobrá technika teda všeobecne znamená zdvihnúť váhu v čo najpriamejšej vertikále. Samozrejme, s prihliadnutím na individuálne odlišnosti.

Princíp 2: Balančný bod chodidla

Jedna z najčastejších technických chýb vzniká keď cvičenec presunie svoju váhu na päty pri drepe alebo mŕtvom ťahu. Najlepší spôsob ako eliminovať excesívne prenášanie váhy jedným smerom je korekcia v opačnom smere. Najčastejšie počúvané rady od trénerov v silovom trojboji sú „Tlač z piet“ alebo „nechaj váhu na pätách“. Koncept týchto viet tu bol tak dlho, že ľudia začali veriť, že správna technika znamená prenášať celú váhu na päty. To však nie je biomechanicky správne.

Rovnováha ľudského tela je vytvorená presne nad stredom chodidla. Je to preto, lebo stred chodidla je miesto, odkiaľ vedie rovnaká vzdialenosť k prednej aj zadnej časti topánky. Napríklad pri mŕtvom ťahu, ak oprieme silu do päty, budeme nevybalansovaní smerom dozadu, ak oprieme silu na špičky, budeme nevybalansovaní smerom dopredu, čo následne aj tak podvedome vedie ku koncentrácii sily v strede chodidla. Je to miesto, ktoré je prirodzene vybrané telom.

Potvrďte to jednoduchým testom. Postavte sa. Položte si ruky na boky a prehnite sa dopredu. Cítite ako sa vám napínajú lýtka zabraňujúc pádu vpred? Teraz to skúste opačným smerom. Prehnite sa dozadu. Vystrelili vám práve ruky pred za účelom vybalansovania sa? Ak nie sme perfektne centrovaný, naše telo musí vykonávať izometrickú prácu v snahe stabilizovať sa = nadmernú prácu.

Táto situácia je presne rovnaká ako keď máme naloženú činku na chrbte. Ak sa chcete stabilizovať pri situácií v ktorej nie je váha centrovaná v strede chodidla, vaše svaly musia vynaložiť o to viac úsilia, čím sa váha stáva ťažšou. Prečo vykonávať väčšiu prácu pri zdvíhaní rovnakej váhy? Alebo, prečo nevykonávať rovnakú prácu ale zdvihnúť väčšiu váhu?

Princíp 3: Moment sily

Teraz už vieme, vďaka princípom 1 a 2, že činka má postupovať v rovnej vertikálnej čiare, priamo nad stredom chodidla. Teraz si niečo povieme o usporiadaní kĺbov na oboch čiarach stredovej vertikály.

Predtým si ale musíme ujasniť, čo je moment sily. Jednoducho povedané, je to fyzikálna veličina, ktorá vyjadruje mieru otáčavého účinku sily. Pre naše potreby, je moment sily sila, ktorá spôsobuje rotáciu v týchto momentových bodoch. Napríklad, boky a kolená sú momentovými bodmi v drepe.

Moment sily je vzdialenosť od momentového bodu k bodu uplatňujúcej sa sily meraného v 90. stupňoch k pomyselnej čiare prechádzajúcej stredom ťažiska uplatňujúcej sa sily (reprezentovaná činkou). Ukážme si to na drepe. Boky a kolená budú momentovými bodmi. Ťažká naložená činka bude miesto uplatňujúcej sa sily vďaka sile gravitačnej ťahajúc činku nadol; ramená sily budú vzdialenosti od bokov a kolien k tejto pomyselnej vertikále.

V silovom trojboji môžeme povedať, že veľkosť príslušného ramena sily predstavuje množstvo práce potrebnej na zdvihnutie danej váhy. Čím väčšie budú tieto ramená sily, tým viac úsilia musíme vynaložiť pre zdvihnutie rovnakej váhy.

Ako ďalší príklad uvedieme mŕtvy ťah. Ak nie je os tyče umiestnená v balančnom bode chodidla, teda v pozícií najvýhodnejšej pre ťah, vzniká nevyhovujúce rameno sily (tyč je pred stredovou čiarou chodidla), teda ďalšia vzdialenosť, ktorú je potrebné prekonať a zároveň ďalšie číslo v rovnici, ktoré nám uberá energiu.

Výsledok vyhľadávania obrázkov pre dopyt moment point squat

Moment sily: obr.1 – dodržiavanie princípov, váha je stabilná nad stredovou vertikálou tela, nevznikajú nežiadúce ramená sily. Obr.2 – vychýlenie sa zo stredovej vertikály, váha je nestabilná. vzdialenosť medzi čiarami na obr.2 predstavuje nadbytočnú prácu.

Princíp 4: Minimalizácia rozsahu pohybu

Jednoducho; práca je vypočítaná silou krát vzdialenosťou (W=F.S). Čím väčšia vzdialenosť, tým viac práce musí byť vynaloženej na jej prekonanie. Čím viac práce, tým väčšie úsilie. Čím viac práce je potrebnej vynaložiť pre istý pohyb, tým menšia váha môže byť použitá v danom pohybe.

V silovom trojboju je niekoľko trikov, ktorými môžeme minimalizovať rozsah pohybu v každom z hlavných cvikov.

Našťastie, veľká väčšina týchto trikov simultánne redukuje veľkosť ramena sily a pomáha udržiavať rovnú vertikálu.

 

 

 

 

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