När du tänker på yoga tänker du (kanske) på män och kvinnor som bär stretchiga kläder som vrider sig till knutar, granolahippor som inte skadar en fluga.
Låt oss lägga den här stereotypen i sängen.
Här är fem idrottare som tränar yoga och bryter den typiska yogistereotypen.
Det är värt att notera att yoga kan hänvisa till en mängd olika religiösa övertygelser och metoder, men om vi talar om den västerländska föreställningen om yoga som träning introducerades den till västvärlden av en indian som heter Swami Vivekanada, som visade yogaställningar vid en världsmässa i Chicago i början av 1890-talet.
Det finns åtta olika typer av yoga som praktiseras men Hatha yoga är den som huvudsakligen lärs ut i väst. Hatha yoga är en mild introduktion till grundläggande yogaställningar som får dig att känna dig längre, lösare och mer avslappnad.
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Att kombinera lyft med yoga är ett utmärkt sätt att förbättra din muskelstyrka och uthållighet, hjälpa till att förbättra hållning och uppnå bättre balans och flexibilitet. Här är ytterligare 3 sätt yoga kommer att förbättra din lyftprestanda.
Att kombinera bänk, knäböj eller marklyft med en kompletterande yogaställning hjälper till att förbättra din förmåga att komma in i ett bra knäböj, gångjärn och pressposition medan du kommer efter det och fungerar som en aktiv återhämtningsrörelse mellan styrkor.
Att kombinera marklyft med en lämplig yogaställning kan hjälpa till att stärka ryggen och hamstrings, vilket minskar risken för skador, även i enkla åtgärder som att böja sig för att plocka upp något, inklusive en tung vikt.
Yogaställningar (i kombination med andning) utförda efter en styrketräning hjälper till att slappna av de arbetande musklerna, hjälper dig att återhämta dig för att krossa vikterna igen.
[Relaterat: De 8 bästa yogaställningarna för olympiska tyngdlyftare]
Så här går det att programmera den här typen av drag.
När du utför raka set, istället för att vänta 2-3 minuter på nästa uppsättning, överväga att införa en yogaställning för att fungera som en aktiv återhämtning istället. Till exempel,
1A. Squat eller marklyft variation 3-6 reps
1B. Ödla Lunge med bröstkorg Rotation
Om du utför superset, försök att lägga till en yogaställning (gör det till en tri-uppsättning) fungerar som en aktiv återhämtning. Till exempel,
1A. Underkroppsövning 8-12 reps
1B. Övre kroppsövning 8-12 reps
1C. Nedåtriktad hund 6 reps
Om du är den typ av lyftare som inte stannar vid något för att förbättra din knäböj, bänk och marklyft, har du tur. Tre yogainstruktörer (som lyfter) håller på att beskriva fem yogasessioner för att förbättra din höft- och axelrörlighet för bättre benching, huk och marklyft.
Oroa dig inte för det konstiga utseendet du får. Du kommer att bli den coolaste lyftaren i gymmet.
[Relaterat: 7 strategier för att förbättra återhämtningen efter tung lyft]
Först ut:
1. Nedåtvänd hund
"Detta mobiliserar hamstrings, kalvar, T-ryggrörlighet i förlängning och axlar," säger Head. ”Så mycket bang för pengarna.”
“Jag lär ut det som en statisk pose såväl som dynamiskt att värma upp kalvar före hopp / gränser / humle / spring / sprint / slädarbete. Det är också en bra räknare för att sitta och slöja över datorn / skrivbordet.”
Formtips
2. Koansikte (endast övre)
”Jag undervisar detta vanligtvis som två olika poser, en nedre och en övre. De två tillsammans i full pose är mycket avancerade och utmanande.
”Det kan påminna dig om skärmen för axelmobilitet från FMS. Övre kräver nästan alltid en för att använda ett yogarem. Det är bra för axelrörlighet, motverka några av effekterna av upprepade marklyft och bänkpressar.”
Formtips
Nästa upp:
3. Lizard Lunge With Thoracic Spine Rotation
Fördelarna:
Fotledsrörlighet
"Fotleden kommer att genomgå aktiv dorsiflexion i både fram- och bakbenet som kan modifieras med fotplacering", konstaterar han.
”För att framhäva fotledens rörlighet frambenet och dras tillbaka så att skenbenet kan vinklas mer mot marken. Ankelrörlighet är vanligtvis den begränsande faktorn med knäböjdjup och spelar också en roll i marklyft.”
Höftrörlighet
”Att placera ledbenet bredt simulerar en knäböjsposition. Många hamstringsträckor känns vid knäet, men knäböjsdjup kräver längd för att även komma från hamstringsinsatsen i höften.
”När knäet stannar över fotleden och bort från kroppen förlängs adduktorn också. Att hålla bakbenet utsträckt sträcker också höftböjningen, vilket ofta begränsar höftens rörlighet.”
Bröstkorg
”För att få rätt hävstång på bänkpressen måste du kunna förlänga bröstkorgens ryggrad helt. Genom att lägga till rotationen tränar ryggraden såväl som att sträcka bröstet.
”Den här rörligheten minskar belastningen på axelleden och gör det också möjligt att böja ryggen på bänkpressen så att du får en mer fördelaktig spak medan du trycker på.
”T-ryggrörlighet spelar också en stor roll för att upprätthålla korrekt ryggradspositionering i knäböj och marklyft.”
[Relaterat: 4 rörelser för att förbättra din thoraxrörlighet]
Flytten ovan är Warrior II-ställningen.
4. Warrior II Pose
"En fantastisk yogaställning som hjälper till att öppna höfterna och både bortförare och adduktorer, engagerar kärnan och stärker fyrhjulingarna", konstaterar hon.
5. Prayer Squat (aka Garland Pose)
”En mycket utmanande pose / stretch som med tiden blir enklare och bekvämare. Hjälper definitivt att sträcka anklar och höfter och hjälper till med höft- och fotledsrörlighet för att öka rörelseomfånget.”
Yoga och lyft kompletterar varandra. Och genom att öva dessa fem yogasteg förbättrar du din rörlighet, återhämtning och förmåga att komma i bra lyftpositioner.
Yoga är inte bara för personer som bär stretchiga byxor längre.
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