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Reciprocal Inhibition

Alla PTs har små knep som de använder för att göra deras jobb. Min har med reciprocal inhibition att göra, en kroppsligfenomen som mer eller mindre stänger av en muskel när dennas motstående är förkortad. Tex, höftböjarna blir korta och rumpmuskulaturen(rumpan) stängs av när man sitter hela dagen.

Vi kan använda det till vår fördel. Vi kan maximera gluteusaktivering med att stretcha höftböjarna direkt innan en ben övning tex. Jag gör ofta det med mina kunder. Jag använder olika övningar som enbensböj, trap bar, och glutebridges i början men efter det har jag fortfarande stor använding av att stretcha höftböjarna innan mina större compound rörelser som tex: benböj och marklyft så att de blir dominerad av rumpan och inte framsida lår. Jag gör även höftmobilitetsövningar men de har lite effekt i jämnförelse med stretchen av höftböjarna.

Det kan göra en övning som gav en människa mycket träningsvärk i framsida lår bara vecka innan till en övning som ger de lika mycket träningsvärk i rumpan veckan därpå med ingen i träningsvärk i framsidalår.

En till exempel är det som kallas för The Janda Situp. Janda är en Rysk forskare som jobbade också en del med reciprocal inhibition och kom upp med ett sätt att isolera rectus abdominus mer i vanliga situps. Genom att knipa en foam roller eller liknade imellan hälen och rumpan förkortar du dina hamstrings. Med förkortade hamstrings borde dina höftböjare(vilka går hela vägen upp i magen) stängas av också. Därifrån har du bara de (synliga) rectus abdomonis muskler att jobba med när du gör en sit upp. Tex:




 
Själv föredrar jag ett boll att göra situps på istället för golvet.



Kommentarer

  1. Fan Paul! Den här bloggen är en guldgruva. Jag läser och tar åt mig. Lightweight!

    SvaraRadera
  2. Yea man. Spread the word!

    SvaraRadera

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