Stabilizacja- niezbędna praca pełna frustracji!

Stabilizacja to praca nad mięśniami głębokimi, czyli takimi które tworzą gorset mięśniowy, a ich rola polega na kontroli naszego centrum ciała (region miedniczo-lędźwiowy) w statyce jak i dynamice. Po co je wzmacniać? Do czego są potrzebne? Co o tym myślę z perspektywy byłego kontuzjowanego zawodnika i trenera? To tematy, które chciałabym poruszyć.

To dzięki naszym mięśniom głębokim możemy wykonać prawidłowy ruch nie przeciążając przy tym kręgosłupa. One same, nieświadomie powinny się „włączać” przed wykonaniem jakiegoś ruchu- użyciem dużych partii mięśniowych. Oznacza to, że osoby które nie są stabilne wykonują błędny ruch, najpierw używają dużych grup mięśniowych, a dopiero potem szukają stabilizacji, co powoduje różnego typu przeciążenia. My wtedy możemy zaobserwować wady postawy, jakie? tak najprościej: brzuch wypięty do przodu, pupa cofnięta, głowa za bardzo do przodu.

Mięśniami, które odgrywają główną rolę w tym mechanizmie czyli mięśniami głębokimi, są:

  • mięsień poprzeczny brzucha (tworzy pas wokół talii);
  • mięsień wielodzielny (głęboki mięsień przykręgosłupowy);
  • mięsień skośny wewnętrzny brzucha (leży na mięśniu poprzecznym);
  • mięśnie dna miednicy (wyściełają miednicę od dołu);
  • przepona (główny mięsień oddechowy, oddziela jamę brzuszną od jamy klatki piersiowej).

Prawidłowo funkcjonujące tworzą rodzaj cylindra, nadając odpowiednią stabilność dla okolicy dolnego tułowia.

Wszystko byłoby fajnie, gdyby nie to, że nie widzimy tych mięśni, nie zdajemy sobie sprawy, że one istnieją (mówię tu o szarym człowieku, nie tym który studiuje anatomię) i po prostu nie potrafimy nimi pracować. Z doświadczenia wiem, że bardzo ciężko jest „znaleźć” je w swoim umyśle i umiejscowić w ciele, tak by spróbować je napiąć. Mniej więcej można powiedzieć, że musimy nauczyć się tak pracować brzuchem (zbliżać pępek do kręgosłupa) i nie napinać przy tym dużych partii mięśniowych- czyli tego co sobie zwykle rzeźbimy. Powiem tak- kosmos! Mi to zajęło prawie miesiąc… Jak już potrafimy poruszać nogami nie ruszając tułowiem jest super! I jesteśmy na prostej…:)

My sportowcy pracujemy nad mięśniami z dwóch powodów:

  • po pierwsze – zmniejszamy ryzyko urazów
  • po drugie – optymalizujemy osiągi,

Ciekawostka bez działania tych mięśni tułów nie bylibyśmy zdolni ani chodzić, ani nawet unieść szklanki do ust.

Dlatego to nie ćwiczenia tylko dla sportowców🙂

Dobry core (stabilność mięśni głębokich) powoduje, że ruch jest prawidłowo wykonywany (przez odpowiedzialne za niego partie mięśniowe), co automatycznie podtrzymuje efektywność naszej pracy- bo energia, siła nie są marnowane na inną niepotrzebną w danej chwil robotę. Poza tym dyskomfort, zmęczenie odczuwamy znacznie później,

Trening centralnej stabilizacji powinien być stałym elementem treningu biathlonistów. Początkowo każdy powinien się nauczyć „czytać” swoje mięśnie i wykonywać dane ruchy w statyce, a potem dopiero wprowadzać ćwiczenia dynamiczne. Ze względu na wykorzystanie wielu grup mięśniowych w podczas uprawniania biathlonu łatwo znaleźć ćwiczenia nam potrzebne, czyli takie, które zawierają elementy pozycji i ruchu charakterystycznego dla jazdy na nartach i pozycji strzeleckich.

My biathloniści musimy ograniczyć zbędne ruchy tułowia oraz skręcanie miednicy przy dopchnięciu narty.

Co ważne podczas prawidłowo wykonywanego ruchu nie powinniśmy odczuwać bólu, nie mówię tu o bólu zmęczeniowym, lub tym który występuje, gdy czegoś nie potrafimy, ale bólu, którego ewidentnie nie powinno być. Ja sobie nazwałam ten ból „kontuzyjnym”, znałam go doskonale, jest specyficzny i kojarzy się z kłuciem w miejscu o którym nie mieliśmy wcześniej pojęcia(bo przecież teoretycznie tam nic nie ma).

Najważniejsza jest prawidłowa technika wykonywania ćwiczeń, należy więc precyzyjnie stosować się do wskazówek dotyczących ich wykonania.

Mi doskwierała kontuzja prawie 7 lat, na koniec ból był nie do zniesienia, a miałam za sobą zrobione rezonanse chyba wszystkiego, tomografię kręgosłupa…nic masakra. Potem nagle 3 miesiące odstawienia treningów i praca nad stabilizacją(początki to rozluźnienia napięć, nauka napinania brzucha:P) i pyk jak ręką odjął. No poniosło mnie, po prostu przestało boleć, a jak wracało, to już wiedziałam co robić, aby to naprawić. Ujęłam to w kilku zdaniach, niestety nie jest to takie proste. Praca ta jest cholernie ciężka! Nie tylko fizycznie, to jest praca, która wykańcza psychicznie. W normalnym treningu widzisz efekty, umiesz coś, przynajmniej trochę, a tu…ble okazuje się że nic nie potrafisz, bo nawet jak ci się wydaje, to tylko ci się wydaje. Jest ciężko, twój świat wartości i oceny samego siebie jest mocno naruszony, świadomość tego, że inni super trenują, a ty siedzisz i robisz bezsensowne ćwiczenie 5 razy w tyg. po 2 godz. Jest to po prostu smutne…Natomiast potem jest inaczej. Przychodzi czas, że w końcu możesz więcej i okazuje się, że robisz to 100% bardziej efektywnie! Nie męczysz się tak, ubywa ci trasy, nie boli cię, jesteś po prostu lepszy. Powiem tak, ja przepłakałam 2 miesiące, każde zajęcia robiłam z zaciśniętymi zębami, a łzy leciały mi po policzku strumieniami. Cały czas słyszałam „jeszcze nie możesz więcej, spokojnie, nie spiesz się, jeszcze nie potrafisz”…wytrwałam, naprawiłam siebie, swoje ciało, ostatni miesiąc to były skoki do góry nie mini tiptopki i stanie w miejscu, ale naprawdę musiałam zrozumieć tę pracę i się jej poświęcić. Wiem, że to boli, wiem, że teraz wam moi drodzy będzie ciężko na treningach, ale wiem również, że po tym będziecie lepsi, a bez tego, źli nie, ale słabsi od siebie samych tak wiec zacisnąć zęby, zanudzić się, narzekać w myślach, ale słuchać jak to wykonać i pracować, pracować. Potem wasze ciało będzie waszym przyjacielem i pokaże wam nowe możliwości.

Wzmacniajmy te mięśnie póki jest to profilaktyka!

Najfajniejsze jest to, że efekty treningu core można wykorzystać nie tylko podczas uprawiania sportu, ale i w codziennym życiu i one naprawdę przynoszą korzyści wszystkim.  Ba nawet mój tato, co mnie wprawiło w osłupienie zaczął pracować nad stabilizacją.

Cieszę się, że trafił do mądrego lekarza.

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