Teknikk er en viktig del av styrketrening, både for maksimal framgang og for å minimere sjansen for skader. Spesielt viktig er det i baseøvelser, som styrkeløft øvelsene; knebøy, benkpress og markløft. Disse øvelsene har et ekstremt stort potensiale både for økning i maksimal styrke og økning i muskelvolum (hypertrofi), men for maksimalt utbytte er det essensielt at man lærer inn en god og trygg teknikk før man kjører på med tunge vekter.
Internett er en flott ting, og man kan lære mye av å lese om disse øvelsene, når det er sagt så er de fleste nødt til å ha noe veiledning i praksis for å lære optimal teknikk. Det er vanskelig å lære teknikken i baseøvelsene kun gjennom lesing. Lesing kan dog være en god start, og det kan også være veldig nyttig med teoretisk kunnskap for folk som har den grunnleggende teknikken inne, og derfor vil jeg her referere til de aller beste artiklene jeg har lest om baseøvelsene, alle av dyktige Mike Robertson.
– Squat (knebøy).
– Bench Press (benkpress).
– Deadlift (markløft).
«I live by two mottos: One is, if in doubt, squat and run hills. So you walk into the gym and don’t know what to do? Then squat and run hills. Have a shitty day at work and want to break someone’s neck but aren’t sure who’s? Then squat and run hills.
The other motto is: Is what I’m doing awesome? If I ask myself that and the answer is no, then I don’t do it.
So with conditioning, when faced with something like jogging on the treadmill, ask yourself first: is this awesome? When you see someone in the gym on a treadmill, do you go, «My God, that is so awesome!» No, you go, look at that poor dumb bastard, he probably just had a triple bypass or something. But hill sprinting? To me, that’s awesome.
Of course, geeks like to bust my chops with questions like, «How do I even know if something is awesome or not?» My answer is, if you’re so freaking unsure that you have to ask someone else for his or her opinion then the answer is it’s probably not the least bit awesome.»
– Jim Wendler
For å dra fullt nytte av disse fantastiske øvelsene, må jeg dog også anbefale at man får veiledning i praksis. Så om du kjenner noen som du vet er kvalifiserte til å lære bort baseøvelsene, bør du ta kontakt og høre om de kan hjelpe deg. Ellers er det alltid mulig å ta kontakt med en lokal styrkeløftklubb og be om veiledning der.
Jeg jobber også som personlig trener på Elixia Sjølyst, og hjelper deg gjerne der! Send meg en e-post til firstname.lastname@example.org 🙂
Det merkes i tomlene 😉
Burde ikke hodet ditt ha en litt annen vinkel? Mr Robertson snakker jo om at du skal se skrått nedover. Bare et lite tips:-)
En nøytral holdning i nakken er å anbefale for å miniferie skaderisikoen, men du kan jo søke opp videoer av maksløft fra Mike mfl. Og seg hvordan det ser ut.. Nakkeholdningen min stammer forøvrig fra vektløftingen, hvor jeg føler at å se litt oppover hjelper i draget..
http://m.flickr.com/photos/38313689@N00/6429504005/lightbox/ – En av verdens desiderte beste vektløftere, som i likhet med så og si alle vektløftere ser litt oppover i draget..
Interessant. Så fordelen med nøytral nakke er at det forebygger skader og litt oppover gjør deg sterkere? Prøver ikke å sette deg på plass her, men jeg er faktisk litt forvirret:-) Robertson sier jo at man mister styrke ved å hyperekstendere nakken???
Jeg tror nok det er mest psykologisk, og det er bare bra å etterstrebe en nøytral nakke. Men at man skal miste styrke ved å hyperekstendere har jeg ikke sett noe, men nå har Mike lenger erfaring enn meg, så det er mulig han er inne på noe…
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