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Przysiady, a przednia frakcja kolana?
Przysiady, a przednia frakcja kolana?

Często pytacie co zrobić w sytuacji, kiedy macie przebytą kontuzję/naderwanie ACL - jaki rodzaj przysiadu wykonywać?

Punkt numer jeden - udaj się do dobrego fizjoterapeuty. Jeśli nie ma żadnych przeciwwskazań, abyś kontynuował trening siłowy, można pokusić się o porównanie tradycyjnej wersji przysiadów, przysiadu trójbojowego oraz box squat.

Badanie Swinton et al 2012 przeprowadzone na dwunastu trójboistach polegało na najszybszym wykonaniu 30,50 oraz 70% 1RM w przysiadzie.

Przysiad tradycyjny pokazany na grafice A był wykonywany w wąskim rozstawie nóg. Przysiad trójbojowy (B) oraz box squat (C) był przeprowadzony w tym samym, szerokim rozstawie nóg.

Podczas fazy ekscentrycznej w przysiadzie klasycznym migracja kolana w płaszczyźnie czołowej za linię palców, skutkowała w przesunięcia środka masy kostnej (COM) w przód. W przeciwieństwie do tego, podczas przysiadu trójbojowego oraz box squat, pozycja piszczeli była bardziej pionowa, co powodowało tylne przesunięcie COM. Różnice liniowych przemieszczeń na szczytowe momenty przegubów miały istotny wpływ na kręgosłup oraz kostkę.

Dla obydwu stawów, najwyższy szczytowy moment był zaobserwowany w przysiadzie tradycyjnym.

W dalszej kolejności uplasowały się przysiad trójbojowy oraz box squat. Największy moment zginający na staw biodrowy został zaobserwowany w przysiadzie trójbojowym.

Trenerzy i sportowcy powinni mieć świadomość różnic biomechanicznych pomiędzy odmianami przysiadów i dokonać wyboru ćwiczenia według profilu kinematycznego i kinetycznego, który najlepiej pasuje do celów treningowych.

Po więcej zapraszamy na SZKOLENIA do nas, gdzie uczymy podstawowych wzorców ruchowych.

Należy pamiętać, że przysiad trójbojowy oraz high bar nie różni się tylko umiejscowieniem sztangi na plecach.

Za mały zakres ruchu w stawie skokowym może objawiać się przenoszeniem ciężaru ciała na przód stopy. Oczywiście, warto zaznaczyć, że ten problem dedykowany jest przysiadowi high bar. Przy poprawnie wykonanym low bar, ten problem nie istnieje.  Przy low bar najczęściej spotkamy problem ze spięciem naprężacza powięzi szerokiej, mięśnia gruszkowatego, mięśnia pośladkowego średniego oraz przywodzicieli.

Jedną ze wskazówek mogą być rotatory biodra oraz rotacja wewnętrzna stawu biodrowego, o których więcej możecie dowiedzieć się TUTAJ

Przysiad, w którym można wyodrębnić dominantę biodrową zabezpieczy nam staw kolanowy oraz dolne segmenty kręgosłupa. Kolano to wypadkowa stopy i biodra.

Na koniec warto przytoczyć wnioski z badania Escamilla, R.F. (2001):

"Wszystkie rodzaje przysiadów będą odpowiednie dla zawodników, którym zależy na minimalizowaniu naprężeń dla więzadła ACL."

"Dla zawodników chcących minimalizować naprężenia dla więzadła PCL poleca się suwnicę, w dalszej kolejności odpowiednio przysiad wąski i szeroki".

 

 

Kamil Koczwara

Magister inżynier budownictwa, którego zamiast budowania mostów i budynków pochłonęła inżynieria ludzkiego ciała. V-ce Mistrz Polski w Trójboju Siłowym oraz V-ce Mistrz Polski w wyciskaniu leżąc. Pasjonat sportów siłowych. Jego podopiecznymi są m.in Mistrzyni Europy w Trójboju siłowym Kamila Kasperska, crossfierka Dobrosława Kucharzak czy top wyciskacz Marcin Karkula. Podopieczni mają talent – Kamil potrafi ocenić słabe punkty i po analizie zaproponować rozwiązania, które sprawią, że staną się jeszcze lepsi.
Autor artykułów na Body Challenge czy na anglojęzycznych portalach Powerbody czy T-muscle. Poprzez analityczne podejście poparte badaniami, realizuje cele założone z klientami. Jego motto? „Nie ma jednej odpowiedniej techniki – ważne jest indywidualne podejście do każdego klienta.

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