Ovo su 3 najčešće greške koje žene prave u teretani

Sa silnim stigmama koje kruže po teretanama, nije ni čudo što svi mi pravimo ove greške.

Ovo pravilo pogotovo važi za žene, koje iz straha da se ne “nabilduju” sabotiraju sopstveni cilj i trud.

Šona Vertu, nekadašnji trener Dejvida Bekama, otkriva za Independent tri najveće greške koje žene prave u teretani, ali i bitnije – kako da ih isprave.

Izbegavanje tegova

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Track your weight | ⁣ ⁣ Now – before y’all troll me, I’m talking about the weight lifted, not bodyweight lost or gained (although for certain types of Athletes and in medical conditions weighing the body is important so y’all shouldn’t be trolling anyway – the world is grey not black and white remember).⁣ ⁣ In addition to tracking weight lifted, I’d also track reps performed, HR and any other data that you can in order to see your training progressions – why?⁣ ⁣ The results you want are known as Adaptations. Adaptations occur (we hope) as a response to the imposed demands (aka. Stress) you place on your body. However sometimes the results we want are based on long term effects of training – the body types that people want to achieve can take years to develop. ⁣ ⁣ So how do we a. Stay motivated and b. Know if we’re progressing if all we’re looking at are results/adaptations that can take years.⁣ ⁣ a. I’ve talked about this, don’t rely on the feeling of excited motivation. Excited Motivation is a bonus, what will keep you consistent is discipline and self-respect.⁣ ⁣ b. We track other adaptations rather than just the usual ‘aesthetic’ ones that we see plastered all over the inter webs. The weight you lifted, the reps you performed, the time it took for your HR to recover, the distance you travelled, your morning HRV. Etc etc.⁣ ⁣ All of these are providing you with important data that says; hey, you’re on the right track or hey, we aren’t progressing, are we eating enough? Resting enough? Working hard enough?⁣ ⁣ Of course I want you to exercise for the feeling you get too – it’s not ALWAYS about RESULTS RESULTS RESULTS. Sometimes we exercise purely because it’s going to make us feel better – but if you’re having one of those lulls in motivation because you feel hopeless about a lack of desired results, re-read what I’ve just written and consider where you could data collect in a more psychologically pleasing manner. ⁣ ⁣ Mkay that’s all.⁣ ⁣ Yes, my elbows hyperextend. I like it. It gives me .5 more seconds to escape an armbar. #vertuemethod #vertuecrew

A post shared by Shona Vertue (@shona_vertue) on Jan 13, 2020 at 12:58pm PST

Australijanka se pita, zašto žene koje svaki dan vukljaju preteške torbe i znatno veću težinu od njihovih “jačih polovina”, biraju da se u teretani hvataju za roze tegiće.

Danas kada se od žena očekuje da ispod jedne miške nose dete, a ispod druge laptop, one moraju biti jače nego ikada ranije.

Da ni ne pominjemo činjenicu da podizanje tegova ima značajne dokazane benefite za žensko telo.

Forsiranje jedne grupe mišića

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Lower Body Workout (at home) ⁣ ⁣ I just did this after my run because I’m upping my endurance game and I was shocked at how much I struggled with this high repetition work (I try to incorporate all rep ranges in my programme, but have to admit I’ve neglected anything above 12 – lol)⁣ ⁣ Give it a go (or save it for later today) and let me know how you went. This is similar to what we do in the Vertue Method programme (although many of the Vertue Crew do it with weights!)⁣ ⁣ Try the following:⁣ ⁣ 1. Bulgarian Split Squat x 15-20 reps x 3 sets.⁣ 2. Single Leg Squat x 15-20 reps x 3 sets (Try to make this a little more hip dominant by ensuring a more vertical shin, it’s harder but will emphasise the posterior chain work – think glutei and hamstrings)⁣ 3. Single Leg (heel raised) Glute Bridge x 20 reps x 3 sets⁣ 4. Straight Leg Hip Raise x 20 reps x 3 sets (toes out)⁣ ⁣ It burns. ⁣ ⁣ I want to know how it goes for you. Give it a go before you head to work even. You will get schweaty. ⁣ ⁣ Happy Training – also threw my little stack in there so y’all could see that everyone loses balance. I know a lack of balance is frustrating but it gets better (even when it gets better, you’ll still have off days/reps).

A post shared by Shona Vertue (@shona_vertue) on Feb 12, 2020 at 11:01pm PST

Većina žena (a i muškaraca) živi u zabludi da su rezultati na samo jednom delu tela mogući ishod usko targetiranih vežbi.

Koliko god izbegavali da potrošite značajniju sumu novca na personalnog trenera koji bi vam to objasnio, ovakav pristup treningu nikada neće uroditi plodom.

Sami trbušnjaci nikada neće skinuti svo salo oko vašeg struka, ili ne bez uključivanja leđne muskulature, kosih trbušnjaka, donjih trbušnjaka…

“Moramo da mislimo o telu kao celini” objašnjava Vertu, takav trening će biti neuporedivo efikasniji, ali i kraći.

Saveti nekvalifikovanih ljudi

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Try this tweak to your hip thrust execution. If you’re having trouble getting that posterior pelvic tilt while your hips are in an extended position (like the hip thrust) then you know *coughs* mobility Link in bio ❤️? Drop your Q’s below. #vertuecrew

A post shared by Shona Vertue (@shona_vertue) on Jan 5, 2020 at 3:18am PST

Sa rasprostranjenošću društvenih mreža, svaka osoba sa smartfonom i sportskim brushalterom može sebe da nazove fitnes instruktorkom.

Saveti koje ovi “lažni treneri” daju, često se završavaju nepravilnim ponavljanjem vežbi, sportskim povredama, ili nežečjenim razvijanjem muskulature.

Mišići se vežbama oblikuju, a dovoljno je odraditi određenu vežbu pod pogrešnim uglom, da se aktivira neželjena grupa mišića i “nabilduje” telo.

Ako želite dobre rezultate u teretani, jednu stvar ne smete da zanemarite

Dakle dame, da rezimiramo, deca, torbe i laptopovi u ruke, pa trk u omiljenu teretanu na savetovanje sa vašim personalnim instruktorom, oko nove rutine za celo telo.

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