I tyngdlyftning är köen "snabba armbågar" vanligtvis lätt att förstå, men kan vara svår att utföra. Till skillnad från en statisk ledtråd som "vänd tårna ut", som innebär en snabb förändring av kroppspositionen, "Snabba armbågar" är starkt beroende av ens rörlighet i latin.
Tyvärr får många styrketränare inte betalt för träning. Detta leder sedan till att rörlighet tar en träff under de timmar som spenderas bakom ett skrivbord eller arbetar jobb som begränsar rörelsen. En av de större frågorna som den avslappnade tyngdlyftaren upplever är förmågan att hålla armbågarna uppe i fångsten och de främre knäportionerna i en ren. Ingenting kan vara mer frustrerande än att missa en fantastisk hiss på grund av kollapsande armbågar.
En video publicerad av 🌐RUSSIAN PRO OLY LIFTER / COACH (@aslan_kubik) på
Kollapsande armbågar är ofta ett tecken på dålig lat rörlighet. När vi sitter längre och längre tenderar vi att bli mer internt roterade (axlar böjda in med en slungad hållning / snäva pecs). Detta lämnar oss då i mindre än optimala positioner för att lyckas genomföra olympiska liftar. Att öppna lats kommer inte bara att förbättra din renhet, utan kommer också att förbättra andra hissar som är beroende av lats för att producera kraft.
Om du är som jag och kämpar för att upprätthålla god lat rörlighet, här är sex rörelser du kan använda för att förbättra din lat rörlighet. Jag har tagit med två av mina favoritrörelser att utföra på jobbet, sedan fyra före träningspasset.
1. Sittande räckvidd
Denna sträcka påminner mig alltid om gymnasiet i grundskolan, men det känns så bra. Om du tycker att du skriver hela dagen ställer du in en timer för var 30: e minut. När timern ringer, scoot tillbaka från tangentbordet och utför 3-uppsättningar av räckvidd.
Jag gillar personligen att hålla mina i 5-10 sekunder på varje sida och dra försiktigt armen bakåt och framåt för att träffa flera delar av lat, axel och rygg.
2. Barns ställning med alternerande latsträckning
Det här är en jag har använt sedan jag tränade yoga en gång i veckan. Den extra alternerande räckvidden är ett tips jag lärde mig av California Strength, och är ett utmärkt tillskott till posen.
Till att börja med trycker du ut knäna och sätter dig i höfterna. Du går sedan ut dina händer framför dig, håller i fem sekunder och går sedan händerna åt vänster följt av höger, båda med fem sekunders grepp (tänk luta dig in i sträckan). Upprepa detta 3-4 gånger. Med denna sträcka slår du höfterna, lats och bröstkorgen - vinn, vinn, vinn.
* Proffstips: Försök hitta områden i ditt arbetsutrymme som inte går så ofta. Mattan är också alltid ett plus.
1. Lat skumrulle
Ta en skumrulle, luta dig mot ena sidan och gunga försiktigt fram och tillbaka och träffa områden på lat som du känner dig tätt i. Detta kommer inte att vara lätt för många idrottare som är mycket snäva, så gå långsamt och lätta in i rullarna framåt med tryck.
Rulla långsamt i 2-3 minuter på varje lat och se till att du använder olika tryck.
2. Rack Stretch med varierade höjder
För denna rörelse hitta ett rack eller ett stabilt föremål att hålla fast vid. Du kommer att ta tag i flera höjder helt för att sträcka ut armen och sedan trycka tillbaka höfterna för att skapa en sträcka. Håll varje sträcka i 4-7 sekunder eller mer om du känner dig hårt.
Jag kommer vanligtvis att ta tag i två olika höjder under denna sträcka, eftersom jag tycker att detta öppnar lat för mig. Om du är extremt snäv kan du använda flera grepp och håll under sträckan, även med två händer.
3. Overheadbandsträckning
Nu när du har utfört två rörelser för att värma upp och öppna lats, flytta till en överliggande kabelsträckning. Jag lägger den här rörelsen efter racksträckningen, eftersom kabeln är mindre stabil och du kan få den att hjälpa till att uppnå ännu mer rörlighet.
Utför 4-5 sträckor på varje arm under 5 sekunders håll. Andas försiktigt och lindra sträckan med varje rep. Var uppmärksam på hur mycket din arm böjer, eftersom du inte vill kompensera sträckan för en arm som är för böjd.
4. PVC bänk lat stretch
Den sista rörelsen innan en lyft påbörjas innefattar en pinne (vanligtvis PVC) och en bänk. Du kommer att ta tag i pinnen ungefär där ditt rena grepp skulle vara (ibland smalare) och knäböja vid en bänk. Placera armbågarna på bänken och släpp försiktigt in i en bönliknande pose. Utför fem sträckor, håll vardera i 3-5 sekunder.
Något jag personligen gillar att göra är byta mina grepp på pinnen. Även om detta kan irritera vissa idrottares axlar om det har skett tidigare skada. Med detta sagt, börja med ett grepp med handflatorna uppåt på pinnen. Om det känns okej utan smärta, kan du prova denna sträcka med handflatorna ut, liknande det rena greppet.
* Kom ihåg att alltid slappna av i varje sträcka och inte falla snabbt till slutpositionen.
Om du är någon som kämpar för att hålla armbågarna höga / uppe under rengöring och främre knäböj, kan denna rörlighet vara det du behöver lägga till i din dagliga rutin.
Du kan utföra dessa övningar varje dag, även på icke-olympiska / front squats dagar och med tiden kommer din rörlighet att förbättras.
Funktionsbild: @ericalivoti Instagram-sida.
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