Reie tagakülje harjutused ilma varustuseta

Paljud kodused jalatreeningud koormavad liiga palju keha esikülge. Reie tagakülg painutab põlve, sirutab puusa ja pidurdab liikumist. Nordic hamstringu uuringud sportlastel (PMID 30808663; PMID 27752982) toetavad ekstsentrilist jõudu, kuid täis-Nordic ei ole algtase.

Miks reie tagakülg vajab eraldi edenemist

Tõendusallikad: British Journal of Sports Medicine; Sports Medicine; Medicine & Science in Sports & Exercise.

Nordic-uuringud näitavad ekstsentrilise jõu väärtust, kuid kodune plaan peaks algama kontrollitud sildade, libistamiste ja walkoutidega enne raskemaid Nordiceid.

Seotud artiklid

(Source 1; Source 2; Source 3; Source 4; Source 5; Source 6)

• Jalapäev kodus: keharaskustreeningu teadus
• Progressiivne ülekoormus kodus: juhend ilma jõusaalita
• Tempotreening
• Kalisteenika areng
• Seljaharjutused

Viited

1. van Dyk N, Behan FP, Whiteley R. (2019). “Including the Nordic hamstring exercise in injury prevention programmes halves the rate of hamstring injuries.” PMID 30808663. https://pubmed.ncbi.nlm.nih.gov/30808663/

2. Al Attar WSA et al. (2017). “Effect of injury prevention programs that include the Nordic hamstring exercise on hamstring injury rates in soccer players.” PMID 27752982. https://pubmed.ncbi.nlm.nih.gov/27752982/

3. U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans. https://odphp.health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines

4. American College of Sports Medicine. (2009). “Progression models in resistance training for healthy adults.” PMID 19204579. https://pubmed.ncbi.nlm.nih.gov/19204579/

5. Garber CE et al. (2011). “Quantity and quality of exercise for developing and maintaining fitness.” PMID 21694556. https://pubmed.ncbi.nlm.nih.gov/21694556/

6. Centers for Disease Control and Prevention. (2023). “Adult Activity: An Overview.” https://www.cdc.gov/physical-activity-basics/guidelines/adults.html