Palju sa rinnalt surud?
See on ilmselt päris levinud küsimus (vähemalt isaste seas). Kui küsid, miks, siis mina küll ei tea, miks see nii oluline näitaja on.
Julgen arvata, et see on levinum küsimus kui „paljuga sa kükid?“ või „Kui suure lisaraskusega sa lõuatõmbeid teed?“ (tänapäeval pigem: „kas sa lõuatõmbeid jõuad teha?“).
Mõnikord on sinu tulemus naabrist parem, teinekord teeb mõni tüdruk sinu maksimumiga sooja.
Miks?
Miks rinnalt surumine on nii oluline harjutus või tähtis mõõdik, mille järgi hinnata inimese (meesterahva) jõudu?
See on retooriline küsimus, sest mul on pigem ükskõik, aga see suhtumine võiks muutuda.
Mis sa seal pingi peal pikutad? Kas sa kätekõverdusi suudad üldse normaalselt teha?
Mõtle lihtsalt kui palju aega ja vaeva sa pühendad suhteliselt mõttetu eesmärgi tagaajamisele. Kui rasket kangi ma suudan selili enda kohal ühe korra üles-alla liigutada?
Kas tahad saada inimtungrauaks?
Kas sa suudad oma kehaga teha midagi muud ka kui rinnalt suruda (ja kükkida ja jõutõmmata)?
Äkki treenid ülakeha proportsionaalselt rohkem ja alakeha on sul n-ö alaarenenud?
Mis see suurem rinnalihas sulle annab? Arvad, et naisi lõpuks huvitab see, palju sa rinnalt surud? Arvad, et talle meeldib, kui sinu rinnad on tema omadest suuremad?
Kohustuslik
Keegi ei pea tingimata tegema jõusaalis ei kükki, jõutõmmet ega rinnalt surumist. Kui mingil põhjusel need ei sobi, siis on mitmeid alternatiive, millega The big three asendada. Mitte, et neid ei peaks tegema, üks on funktsionaalsem kui teine, kui nii võib öelda. Kui mingeid probleeme või vastumeelsust antud harjutuste sooritamiseks ei ole, siis lase aga käia.
Kui sa oled jõutõstja ja võistled jõutõstmises, siis on sul vaja rinnalt surumist treenida, aga igas muus olukorras ei ole see harjutus tegelikult kohustuslik.
Ise
Vahepeal mul tekib ka mõtteid, et noh, prooviks äkki järgmise tsükli oma jõutõstmisharjutuste rekordeid parandada või midagi sellist, aga siis mul läheb süda pahaks ja mõtlen, milleks küll. See on ju päris igav ja ei anna mulle väga midagi soorituslikult juurde, minu eesmärkide jaoks.
Umbes 7 aastat tagasi tegin oma bench press’i rekordi, 1×100 kg (ise kaalusin siis 72 kg). Peale seda pole ma rohkem rinnalt surumise arendamisega tegelenud.
Hea
Jah, rinnalt surumine on üks n-ö baasharjutustest ja üks hea n-ö bang-for-your-buck harjutus. Ehk selle asemel, et teha eraldi harjutusi triitsepsile, rinnale ja õla esiosale, saad teha ühte, mis hõlmab neid kõiki. Sama lugu on nt kätekõverdustega.
Rinnalt surumine on enamasti tavakasutaja meeles ka kui rinnalihase harjutus (ja sõltuvalt tehnikast, saab rõhuasetust lihasgruppidele muuta). Aga nagu eelnevalt mainitud, hõlmab ta ka teisi ülakeha lihasgruppe.
Kui vaadata harjutust liigutuspõhiselt, siis langeb ta väga kenasti horisontaalsete surumiste kategooriasse (horisontaalne selles mõttes, et kui inimene seisab ja teeb lükkamis/surumisliigutust). Ehk üks põhiliigutustest.
Spetsiifilisus
Kas sa plaanid minna kedagi/midagi lükkama/suruma? Kas sa suudad üldse kedagi lükata, kui sa pingil lebamise asemel nüüd pead hoopis püsti seisma?
Punnitades maksimaalse lähedast raskust mitmete sekundite jooksul üles ei ole sama, mis midagi/kedagi kiirelt lükata.
Samuti ei anna see punnitamine väga efekti näiteks võitlusspordis. Vastupanud ja kiirused (ka kehaasend, selili vs seistes) on väga erinevad.
Arusaamine erineb
Keskmine inimene ei suuda mõelda lihase treenimisest kaugemale, ilmselt, sest kulturismiinimesed ajavad enamasti lihastepõhist juttu.
Kord käisin ühes spordipoes ja tahtsin hantleid osta, härra müüja oli tol hetkel ka veidi purjus millegipärast ja hindas, et 20 kg reguleeritav hantel on võibolla palju mulle, et sellega „biitsepsit teha“. Nagu biitsepsi tegemine oleks reguleeritava hantli jaoks ainuke võimalus.
Või kasvõi, et hantleid võiks saada kasutada ka alakeha treenimiseks.
Vaid välimus
Ma ei liigu kommertsjõusaalides peaaegu üldse ringi, seetõttu ma neid saalikolle väga enam ei näe ka, aga mõnikord ikka. Kunagi Kehras jõusaalis töötades, nägin tihti härraseid (enamasti vene rahvusest, kuna Kehras on palju venelasi), kes paisutasid oma ülakeha, aga jalad olid all kui tikukesed. Selliseid rannalihaste treenijaid tunneb soojemal ajal ka tänaval ära. Ära ole üks nendest.

Ok, sul on suur rinnalihas ja suur rinnalt surumise max.
Kas sa hüpata, maanduda, joosta, suunda muuta, rippuda, silda visata, roomata, pea alaspidi olla, käte peal püsida suudad?
Ära saa valesti aru
Ma ei ole rinnalt surumise vastu. Ma olen ebamõistlike ja aega raiskavate eesmärkide vastu.
Jõutreening on loomulikult väga oluline asi, aga seda saab teha mõistlikumalt, mitmekülgsemalt, lõbusamalt ja n-ö funktsionaalsemalt, et paremini valmistada meie keha ette kaoseks, mis on elu.
Samuti, veel tähtsamalt, et jõutreening aitaks püsida meil tervena ja sooritusvõimelisena.
Point
Keegi pole kohustatud rinnalt surumist tegema ja näiteks lisaraskusega kätekõverdused on heaks alternatiiviks sellele harjutusele.
Kui sa pole jõutõstja, siis mis mõttega mingit maksimumnumbrit taga ajada. Kulutad üha rohkem aega üha väiksema tulemuse peale ja vigastuseoht on ka suurem.
Treeni mõlemat, nii üla- kui alakeha.
Oluline on tervis, mitmekülgne liikumine ja sooritusvõime säilitamine kõrgemas eas. Et suudaksid kontrollida oma keha, mitte vaid kangi.
Q: Palju sa rinnalt surud?
A: Nobody cares.
Kus viga näed laita, seal mine ja kuku mölisema. Korraliku clickbait-i oled valmis kirjutanud.
Suur tänu teile, Johnny. Nagu võibolla märkasid, on seal ka mõned alternatiivsed ideed, mitte ainult möla.
This article opened my eyes, I can feel your mood, your thoughts, it seems very wonderful. I hope to see more articles like this. thanks for sharing.
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