Mingid aastad tagasi oli lihastepõhine treeningkava jaotus ilmselt veelgi populaarsem kui täna. Õnneks enam see nii ei ole. Personaaltreeneri profiil on muutunud, praktiseerivast kehaehitajast, kes annab ka teistele nõu, professionaalseks spetsialistiks, kes kasutab tõenduspõhist lähenemist ja parimat praktikat. Seetõttu on muutunud ka treeningkavade ülesehitus.
On käinud ka vaidlus nimega liigutused vs lihased. Et kas peaks treenima liigutuspõhiselt või lihaspõhiselt. Võibolla jätkub see vaidlus kusagil veel siiamaani. Loomulikult on need kaks ideed vaid erinevad tööriistad, mida saab kasutada või on need teisalt isegi vaid harjutused, kuna võime selle vaidluse ümber sõnastada ka baasharjutused (harjutused, mis hõlmavad mitut liigest) vs isoleeritud harjutused (kuigi ka isoleeritud harjutused on lõpuks liigutused, aga siiski piiratumad).
Mõlemaid saab vastavalt eesmärgile väga edukalt kasutada. Ja ka lihaspõhise lähenemisega treeningkavades on erinevad baasharjutused sees.
Point on aga selles, et tutvustan siinkohal erinevate harjutuste jaotust liigutussuuna või tüübi järgi.
Arvan, et alustaja treenija (ja üldiselt tegelikult ka mittealgaja) peaks enamasti keskenduma liigutustele, kui üksikutele lihastele eraldi. Alati saab midagi isoleeritumat vajadusel juurde lisada.
Aga siin nad on:
Alakeha
Kükimuster
ehk põlvedominantsed või rohkem reie esiosale suunatud harjutused
Näiteks:
Goblet kükk
Zercher kükk
Eeskükk
Kang (kõrgel) turjal kükk
jne
Enim mõjutatavad lihasgrupid: reie nelipealihas, tuharalihased, tagareie lihased.
Puusadominantsed
ehk rohkem reite ja puusa tagaosale suunatud harjutused
(suhteliselt vertikaalne sääreosa ja nurga all kere)
Rumeenia jõutõmme
Klassikaline jõutõmme
Sumo jõutõmme
Good morning
Sangpommiga sving
Puusatõsted kangiga
Hip Thrust
Enim mõjutatavad lihasgrupid: tagareie lihased, tuharalihased, reie nelipealihas
Ühel jalal
ehk harjutused reaalselt ühel jalal või asümmeetrilise jalgade asendiga
Käärkükk
Väljaasted
Step-up
Bulgaaria käärkükk
Ühel jalal kükk
Ühel jalal rumeenia jõutõmme
Ühel jalal puusatõsted
Enim mõjutatavad lihasgrupid (sõltuvalt harjutusest): tagareie lihased, tuharalihased, reie nelipealihas
Ülakeha
Horisontaalne surumine
ehk harjutused kus lükkad oma keha suhtes midagi endast eemale suunaga ette
Kätekõverdused
Rinnalt surumine
Enim mõjutatavad lihasgrupid: rinnalihased, õlavarre kolmpealihas (triitseps), õlalihased (esiosa)
Horisontaalne tõmbamine
ehk harjutused, kus tõmbame enda keha suhtes midagi suunaga eest enda poole
Inverted rows
Barbell rows
Istes tõmbed plokil
Enim mõjutatavad lihasgrupid: selja lailihas, ülaselja lihased (trapets, romblihased), õlavarre kakspealihas (biitseps)
Vertikaalne surumine
ehk harjutused, kus surume enda keha suhtes midagi suunaga üles endast eemale
Enim mõjutatavad lihasgrupid: õlalihased (esiosa), õlavarre kolmpealihas (triitseps), rinnalihased
Vertikaalne tõmbamine
ehk harjutused, kus tõmbame enda keha suhtes midagi suunaga ülevalt enda poole
Enim mõjutatavad lihasgrupid: selja lailihas, õlavarre kakspealihas (biitseps), ülaselja lihased (trapets, romblihased)
*Loomulikult on alati töös ka keha keskosa lihased ja tihti ka haare e erinevad küünarvarre lihased. Lisaks muud pudi-padi, millest tavainimene ei mõtle või pole isegi teadlik, et eksisteerib.
**Baasharjutuste pluss on see, et nad treenivad korraga mitmeid lihasgruppe ehk ajakasutus on tõhusam. Tihti saad u 3 suuremat lihasgruppi ühe harjutusega läbi käia. Teisalt ei pruugi koormus alati olla optimaalne/maksimaalne just kõikidele töös olevatele põhilistele lihasgruppidele.
Ehk siis vastus pealkirja küsimusele, milliseid harjutusi trennis teha, on, et pigem kasuta enamasti (liigutussuunapõhiseid) baasharjutusi ja vajadusel lisa ka midagi muud.
Valides mõned (enda tasemele vastavad) harjutused nendest kategooriatest (midagi alakehale, mingi surumine ja mingi tõmbamine) on võimalik üldisel tervistaval ja füüsilist vormi parandaval eesmärgil kogu keha kenasti läbi treenida. Jõutreening ei pea olema keeruline.
Kui aga eelistad valmis süsteemi, kus kõik on sinu eest ära tehtud/valitud, siis võid loomulikult proovida ka TrenniNinja programmi jõutreeninguga alustajatele.
Järgmistes osades vaatame keha keskosa harjutuste kategooriaid ja veel teisigi olulisi treeningnüansse.
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