Vježbe za stražnju ložu bez opreme
Ojačaj stražnju ložu kod kuće mostovima, klizanjem na ručniku, hinge pokretima, walkoutima i opreznim Nordic progresijama.
Mnogi kućni treninzi nogu previše rade prednju stranu tijela. Stražnja loža savija koljeno, pruža kuk i kontrolira usporavanje. Literatura o Nordic hamstring vježbi kod sportaša (PMID 30808663; PMID 27752982) podržava ekscentričnu snagu, ali puni Nordics nisu početni korak.
Povezani članci
(Source 1; Source 2; Source 3; Source 4; Source 5; Source 6)
- Dan nogu kod kuće: znanost o tjelesnoj težini
- Progresivno preopterećenje kod kuće
- Tempo trening za vježbe s tjelesnom težinom
- Progresija kalistenike
- Vježbe za leđa
Izvori
(Source 1; Source 2; Source 3; Source 4; Source 5; Source 6)
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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/
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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/
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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
Reference
Izvori
Stručno mišljenje
Plan bez sprava treba mostove, klizanja ručnikom, hinge pokrete, walkoute i oprezne Nordic progresije.
Nicol van Dyk · Lead author of the Nordic hamstring systematic review · Lead author of the Nordic hamstring systematic review · Izvor: https://pubmed.ncbi.nlm.nih.gov/30808663/