MODELOWANIE POŚLADKÓW - SIŁA I PIĘKNO
MODELOWANIE POŚLADKÓW - SIŁA I PIĘKNO
„Piękno i siła nie zawsze idą w parze, jednak istnieje grupa mięśni, która niezależnie od okrycia i niezależnie od płci robi piorunujące wrażenie, jednocześnie pozwalając podnosić wyniki sportowe - mowa tu o pośladkach.” Cyt. Agata Krzemiacka
Autor: Tomasz Radzik – trener personalny FitNation Studio Trening
„ABD”, czyli „Absolutny Brak D… Pupy”Podczas jednego ze swoich cyklicznych wyjazdów szkoleniowych, wziąłem udział (zupełnie przypadkowo) w wykładzie Agaty Krzemiackiej właścicielki firmy ATHLETE PERFORMANCE o egzotycznie brzmiącym tytule „Modelowanie Pośladka”;-). Na scenie pojawiła się modelowo wycięta trenerka, która swoim nieco ekstrawaganckim stylem komunikacji szybko i naukowo wyjaśniła nam jak ważnym elementem układanki pt. ludzkie ciało jest POŚLADEK – czym (o dziwo, lub nie) przykuła uwagę zarówno męskiej jak i żeńskiej części zgromadzenia…
Krótkie anatomiczno-funkcjonalne wprowadzenie uświadomiło mi, iż należy zauważyć i docenić POŚLADEK, nie tylko za jego kształt, ale głównie za pełnione funkcje i idące za nimi prozdrowotne benefity. Na przykładzie własnych doświadczeń trenersko-sportowych musiałem zgodzić się z panią Agatą w spiskowej teorii obecnych czasów o kryptonimie „ABD”, czyli powszechnym obecnie syndromem „Absolutnego Braku D… Pupy”;-)! Niestety żyjąc w erze „siedzącego trybu życia” niejako samoistnie skazani jesteśmy na „ABD”, czego najmniej dotkliwym skutkiem będzie mało efektowny „TYŁ” naszego ciała…
POŚLADEK – piękno i siła!
Skupiając się często tylko na wizualnych aspektach „czterech liter” zapominamy o tym, że zespół mięśni pośladkowych jest najsilniejszą grupą mięśniową (34kg udźwigu) naszego ciała o ściśle określonych funkcjach. Funkcje pionizacyjne sylwetki zaczynają przejmować mięśnie dużo słabsze i o innym przeznaczeniu, jakim np. mm. prostownika grzbietu, grupa kulszowo-goleniowa.
Nawet jeśli trenujesz regularnie (siłownia, fitness, cardio) najprawdopodobniej nie angażujesz prawidłowo mm. pośladkowych, a zwłaszcza jego „wielkiej” części. Niestety stepperem czy bieżnią nie zbudujesz fajnego tyłka. Z drugiej strony ciężkie treningi nóg również nie oznaczają automatycznie u każdego jędrnego tyłka! Często wykroki, przysiady, martwe ciągi, suwnica, tylko rozbudowują nogi, a PUPA pozostaje dalej płaska. Efektem braku wykorzystania POŚLADKA u osób wytrenowanych jest właśnie tendencja do zwiększania obwodu mięśni nóg. Nie znaczy to jednak, że masz zaprzestać ćwiczeń na dolne partie albo robić je z małymi różowymi hantelkami. Unikając trenowania ich w obawie przed zwiększeniem ich obwodu sprawisz jedynie, że pośladki będą opadać wraz z wiekiem, stracisz jędrność nóg i pośladków, a cellulit będzie coraz bardziej widoczny.
Podsumowując sprawne i dobrze rozwinięte mięśnie pośladkowe, są gwarancją nie tylko efektownej sylwetki ale przede wszystkim bezpiecznego oraz bezbolesnego treningu.
„Bez siadu nie ma ZADU?”, czy aby na pewno?
Badania wykazały, że popularne przysiady wcale nie są najlepsze na rozwój mięśni pośladkowych, gdyż nie aktywują ich w pełni w trakcie wykonywania ćwiczenia. Jednak, jeśli chcemy zbudować krągłe, mocne pośladki nie powinnyśmy opierać się tylko i wyłącznie na nich. Dodatkowym elementem układanki jest budowa mięśnia pośladkowego większego, który w swojej górnej części składa się z czerwonych włókien wolnokurczliwych ST „lubiących” większą liczbę powtórzeń z mniejszym ciężarem, a dolna jego cześć to głownie włókna szybkokurczliwe FT preferujących ich mniejszą ilość, co wiąże się oczywiście z większym obciążeniem. Brnąc dalej w temat musimy wziąć również pod uwagę tzw. czucie pracy mięśnia, które w przypadku pośladków będzie miało kluczowe znaczenie przy pracy nad naszymi „czterema literami”.
Jak więc trenować aby osiągnąć zamierzony skutek?! Najbardziej trafnie podsumował temat kulturysta Bret Contreras (słynny trener pośladków): „Mięśnie pośladków są naprawdę skomplikowane, dzielą się na mniejsze sekcje, z których każda pełni inną funkcję, w związku z czym, aby je prawidłowo ukształtować konieczne jest wykonywanie różnego rodzaju ćwiczeń. Tylko w ten sposób zmaksymalizujemy własną pracę nad nimi, uaktywnimy wszystkie partie, a cały mięsień pośladkowy wielki nabierze konkretnego kształtu”.
Modelowanie Pośladka – BUTT DAY (tyłko-dzień)!
Jak więc trenować skutecznie pośladek (zwłaszcza mm. pośladkowy większy)? Dla stałych bywalców siłowni proponuję do jednego z dwóch treningów mm. nóg dołożyć jeden mocny akcent na POŚLADKI. Sugeruję wykorzystanie także innych rodzajów ćwiczeń niż króla i królowej treningu, czyli przysiadu i martwego ciągu;-)
Należy zapoznać się z do tej pory niedocenianymi „gumami” mini bands, power bands; odłożonymi w kąt „czajnikami” w postaci odważników kettlebells. Trzeba przyswoić egzotycznie brzmiące nazwy ćwiczeń takich jak: Dragon Squat, Monster Walking, Kneeling Squat, Hip Thrust, Glute Bridge, Bularian Lunge, TRX Hip Bridge i połączyć je w efektywne kompleksy.
Jeśli zabraknie Wam pomysłów zapraszam do Studia Treningu FitNation, w którym przygotowaliśmy dedykowane zajęcia „Modelowanie Pośladków”. Na tych treningach wyjdziemy od HIITowej rozgrzewki następnie poprzez mobilności dojdziemy do BUTT ATTACK naszych mięśni pośladkowych.
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