Dette innlegget er ment positivt, da det smerter min løftesjel å se noen radbrekke en bentrening med "open chain" øvelser som leg-curl og leg-extension, benpress, og for ikke å snakke om smith maskin bøy!
Sitat fra: Nann-Rosita på 25. juli 2007, 14:28
Dagens beinjobb:
Knebøy i smith
20kg x 10 /10/10
Substitutt ordinær bøy smal eller bred fotstilling.
Why You Should Avoid The Smith Machine
sakset fra bruker "dragns" på mennshealth forumet:
Machines are never superior to free weights. Never. Ever. I’ll say it again….Never. And the Smith machine is the worst of the worst. Yes, I know your trainer or your best friend told you that the Smith is a wonderful thing, and one of the most functional and safest pieces of equipment in the gym. They may have even told you to stop using free weights and to use the Smith because it's safer. They’re dead wrong, and I'm going to tell you why.
1. Pattern Overload Syndrome: The Smith machine locks you into a fixed plane of motion, which can lead to what is known as 'pattern overload syndrome'. The more fixed the object, the more likely you are to develop a pattern overload, and the Smith follows an extremely fixed pathway. This fixed pathway repetitively loads the same muscles, tendons, ligaments and joints in the same pattern, encouraging micro-trauma that eventually leads to injury. If you always uses a Smith machine for your bench presses, you end up working the same fibers of the prime movers in the bench press all of the time: triceps brachii, pectoralis major, long-head of the biceps brachii, anterior deltoids, and serratus anterior. You can't change the pathway; the bar will always be in the same position. This commonly leads to chronic injury over time.
2. Reduced Stabilizer Training: The weight is stabilized for you. However, joints normally operate in multiple planes, and recruit a myriad of other muscles to help stabilize load. Use of the Smith machine greatly decreases this stabilizer activity. This creates a problem when translating your strength and muscle gains back to real life. If you have not trained the stabilizing muscles, you create size and strength imbalances in these muscles that would normally be assisting in the lift. In addition, having weak stabilizers will serve to shut down the prime movers before the prime movers are ready to shut down. If the stabilizers cannot maintain joint integrity there is a feedback mechanism that will cause the prime movers to shut down, or “fail.” When you’re helping your buddy lift that heavy piece of furniture, or pulling that heavy sack of groceries from the back seat of your car, it won’t be attached to a bar that assists your move and travels in a straight up and down plane of motion.
3. Compromised Center of Gravity: When you squat with your knees out in front there is added pressure on the spine. When you free bar squat, the path of the bar is traveling over the instep of your foot and you are driving through your natural center of gravity (COG), the COG you create by moving your hips back and bending your knees on the decent of the squat. When you are on a smith machine with your feet positioned out in front, you are causing your body to drive through a false center of gravity. Now, instead of the weight being over your feet, it is directly in-line with your spine and your feet are out front, placing your new (false) COG somewhere about mid thigh. The problem this poses is that your spine is not in a healthy position to stabilize force. Your hips are there not only to move the lower body, but also, to stabilize forces being placed on the body. If you put them out front you take that ability away from them causing all of the weight to be compressed on the spine without anything to absorb the shock. NOT GOOD!
These principles clearly apply to any exercise you might want to do on the Smith. Take, for example, the squat. Because of the mechanics of the knee joint, the body will alter the natural bar pathway during a free-weight squat to accommodate efficient movement at the knee. A fixed bar pathway doesn't allow alteration of the plane of motion for efficient movement of the joint, thereby predisposing the knee to harmful overload via lack of accommodation. And, for all of you that like to put your feet out in front of you, in addition to the COG problems outlined above, if your feet are out in front of you, you tend to push back against the bar. Doing so changes the function of the hamstrings role in the move, removing it’s stabilizing, protective effects on the knee joint. The result is an increased sheering force on the knee. Again, over time, chronic injury, and even possible traumatic knee injury.
So. Now that you’re armed with the facts, you know to stay away from the Smith (actually any machine that locks you into one plane or arc of movement, but we’re taking about the Smith here). Do yourself a favor and get acquainted with the barbells and dumbbells this fine establishment has to offer.
Jeg håper nå at jeg har klart å overbevise de fleste her inne nå om SMITH-maskinens manglende fortreffelighet. Dersom man etter å ha lest alt dette, likevel insisterer på å bruke SMITH maskinen, så fortjener man ikke annet enn å være liten og svak resten av livet!
Sitat fra: Nann-Rosita på 25. juli 2007, 14:28
Legextentions
36kg x 10
40kg x 10
46kg x 10
50kg x 10
54kg x 9
substitutt: frontbøy, utfall, bulgarian squats, sissy squats
The Truth About Leg Extensions
The popular leg exercise goes under the microscope!
by Eric Cressey
http://www.t-nation.com/readTopic.do?id=1306675"Open-chain" øvelser som legextension har ingen funksjon når det gjelder funksjonell styrke. Den har ingen "carryover" til "closed-chain" øvelser som f.eks. knebøy.
Jeg siterer:
Leg Extension Risks:
1. Increased patellofemoral joint reaction force, knee movement, and joint stress in the most commonly used range of motion.
2. Reduced hamstrings activity.
3. Reduced VMO activity and late onset of firing.
4. Non-existent hip adductor and abductor contribution.
5. Increased rectus femoris firing.
6. Constant ACL tension.
7. Higher patellar ligament, quadriceps tendon, and patellofemoral and tibiofemoral forces with the most commonly utilized loading parameters.
8. Increased lateral patellar deviation.
9. Insufficient involvement of surrounding joints to ensure optimal functioning.
10. Poor training economy (no carryover to closed-chain performance from open-chain exercises).
Det er også referert til vitenskaplige studier.
Skrap leg-extensions og kjør frontbøy, bulgarian squats, step ups, utfall eller noe annet nyttig, forsåvidt det samme for leg-curls, få inn goodmornings eller lignende.
Forresten er det her en fin artikkel du sikkert kunne fått litt utbytte av:
Sexy Female Training
by Chad Waterbury
http://www.t-nation.com/readTopic.do?id=1305014Det står blant annet om Chad Waterbury sin teori om hvordan man får en feminin og sexy kropp med slank midje, slanke ben og spretten rumpe.
Sitat fra: Nann-Rosita på 25. juli 2007, 14:28
Lårcurl
27,27kg x 10
31,86kg x 10
36kg x 10
40kg x 8
Teite vekter , I Know , meeen sån er det når de bruker maskiner som regner LB , og bare omgjort med et klistremerke til kilo ..
Substitutt: Strak mark, good morning, RDL's, glute-ham raises, nordic hamstrings.
Kan spesielt anbefale den siste der!
Sitat fra: Nann-Rosita på 25. juli 2007, 14:28
Leggpress
20kg x 16
30kg x 12
40kg x 10
50kg x 10
Substiutt: Bøy og mere bøy.
For å oppsummere putter "open chain" øvelser som leg-curl og leg-extension unødvendig mye stress på kneleddet, kontra "closed chain" øvelser som knebøy, utfall, bulgarian squats osv.
Kan også anbefale deg overhead squats og overhead lunges som er to kanonøvelser.
Er det noen øvelser du er usikker på, sjekk ut
http://www.exrx.net eller bruk google!
Jeg forventer ikke at du nødvendigvis kommer til å ta noe av dette tilfølge, men da kan du ihvertfall ikke si at du IKKE vet om de mulighetene du har!
På lang sikt vil kroppen din takke deg om du går mer over til funksjonelle øvelser.
Husk at i hverdagen, så reiser du deg, du går, du løper, du spretter opp trapper.
Den spesifikke styrken du bygger i leg-curl og leg-extension apparatet får du dårlig utbytte av i slike hverdagstilfeller.
I tillegg går du glipp av ekstramomentene som balanse og koordinasjon som spesielt knebøy med fri stang gir deg.
Et annet poeng som er verdt å få med seg er at ingen øvelser bygger muskelmasse så bra som basisøvelser, og da spesielt markløft og knebøy for rygg og ben.
En rekke isolasjonsøvelser fungerer nok for de som er "enhanched", men så lenge du er naturlig bør du velge øvelser som gir mest muscle-bang for your training bucks. For å si det på godt norsk! Grin
Ønsker du å stå på en scene igjen, så gjør du det - ønsker du det ikke - så er uansett treningen en positiv livsstil!
DETTE INNLEGGET BLE SLETTET, MEN VEKKET TIL LIVE IGJEN HER!