Namig no. 5

Pozdravljeni dragi bralci v tem namigu tedna. Nekaj namigov je že za nami, ogromno pa jih še bo. Glede na to, da smo že v mesecu marcu in bo sezona za aktivnosti na prostem kaj kmalu tu, sem spravil skupaj kratek sestavek o eni res osnovni vaji. Reče se ji statična drža oziroma po angleško „plank“. Vaja je primerna za krepitev centra našega telesa oziroma notranjih trebušnih mišic.

„Pa saj delam trebušnjake“ bo kdo pomislil. Ja, trebušnjaki so za zunanje mišice, statična drža pa stabilizacijo. Po domače povedano, odpravlja posledice sedenja in nam daje pokončno držo.

Poznamo dve različici plus nešteto variacij. Statično držo z iztegnjenimi rokami in statično držo z oporo na komolcih. Prva je malce lažja za začetnike.

Kako ji izvedemo: postavimo se kot pri položaju za skleco. Dlani so na tleh, v širini ramen, komolci so rahlo pokrčeni, Ramena so nad dlanmi in so zaklenjena. Rahlo spustimo lopatice, trup je poravnan, boki in kolena so iztegnjeni. Prste na nogah imamo na tleh, v širini bokov. Pri tej vaji gre za statično vajo, to pomeni, da samo držimo ta položaj, kolikor časa je mogoče. Med vajo normalno dihamo. Če začutimo rahlo bolečino v predelu križa, trup malce dvignemo.

Če je vaja še pretežka, oziroma je ne moremo izvajati več kot 10 sekund, vajo izvedemo tako, da imamo kolena na tleh.

Statična drža z iztegnjenimi rokami

Najpogostejše napake:

• vrat ni iztegnjen, pač pa glava visi proti tlom
• komolci so popolnoma iztegnjeni
• trup ni poravnan, pač pa so boki obrnjeni proti tlom

Statična drža, za malce napredne pa je vaja z oporo na komolcih. Vse velja isto, le komolce imamo pokrčene na tleh, podlahti pa so vzporedno s tlemi.

Statična drža na komolcih

Še nekaj koristnih napotkov. Vajo izvajamo najmanj 10 sekund. Ko se telo začne tresti, poizkusimo zdržati še malo, saj s tem večamo vzdržljivost. Da se dobiti tudi programe, po katerih treniramo in se izboljšujemo.

Upam, da je napotek tega tedna prišel prav. Za tiste, ki to redno izvajajo, je samo osvežitev, za tiste, ki pa jo bodo začeli, pa le pogumno naprej.

Hello dear readers in this weeks clue. Few of a hints are behind us, but a many more a yet to come. We are already in the month of march and the season of outdoor activities will be soon here. I've put together a little piece of content of a one basic exercise. It's named a plank and is suitable for strenghtening of our core or internal abdominal muscles.

„But i'm doing some sit-ups“ will anybody said to himslef. Yes, but sit-ups are for external muscles, but plank is for stabilization of the body. In other words, it eliminate the causes of sitting and gives a stand up posture.

There are two versions and countles variations. A plank with straight arms and a plank with bended elbows. The first one is suitable for beginners.

How to do it: the start point is like in push-ups. Palms are facing he floor, in a shoulder width, the elbovs are slightly bendt. Shoulders are above the palms and they are locked. We slightly lover the scapula, torso is extended, the hips and knees are extended too. The toes are in contact with the floor, in hip width. In this exercise we are not in movement, but we just hold on that position static as long as possible. During the exercise we breath normaly. If a slight pain is happening in our lower back, we lift the torso a little bit.

If the exercise is still hard or we can hold on more than 10 seconds, we put our knees on the floor.

Straight arms plank

Common mistakes:

• the neck is not streighten, but the head hangs down
• the elbowes are completly extended
• the torso is not pararel with the floor, the hips are bended

A plank for advanced is an exercise with an elbows on the floor. The exercise is the same, but elbows are bended, laying on the floor, forearms are parallel with the floor, facing foward.

Elbow plank

Just a few helpfull hints. We hold on durring an exercise for al leats 10 seconds. If the body begins to shake, we continue a little bit longer, in this way we increase our stamina. Some programs can be recived and we can continue and improve ourselfs.

I hpoe that this weeks clus was helpfull. For those whose exercise is constant is just a refreshment, but for those who is starting, keep up the good work.