Warrior Factory | Mobilnost i stabilnost kao osnova temelja PHM funkcionalnog treninga
Svako od nas ima svoj cilj kome teži kroz fizičko vežbanje, sportski rezultat, rekreacija u službi zdravlja, fizički izgled. Krov mora dobro da se podupre stubovima koji će ga nositi...
funkcionalni trening, crossfit, kretanje, vežbanje, stabilnost, mobilnost, PHM
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Mobilnost i stabilnost kao osnova temelja PHM funkcionalnog treninga

Generalno, po mom mišljenju, svaki dobro osmišljen trening, zvao se on funkcionalni ili bilo kako drugačije, treba da se sastoji iz kvalitetnih i pravilno usvojenih obrazaca kretanja (pokreta).

U više tekstova sam pisao o tome šta su zadaci funkcionalnog treninga, takođe ste imali prilike da pročitate i o PHM funkcionalnom treningu, tako da bih voleo pre nego što počnem današnju temu, da kroz gornju ilustraciju i par rečenica ponovim šta je temelj i koji su to stubovi na kojima se gradi krov (cilj). Ovoga puta ću krenuti od krova, odnosno neke vrste cilja. Svako od nas ima svoj cilj kome teži kroz fizičko vežbanje, sportski rezultat, rekreacija u službi zdravlja, fizički izgled. Krov mora dobro da se podupre stubovima koji će ga nositi, u koliko stubovi nisu kvalitetni i dobri, svaki cilj će se urušiti i biće kratkotrajan. Kao i svaka struktura, i ova naša mora da se gradi na kvalitetnom i stabilnom temelju, jer je dobar temelj preduslov svega. Temelj, po mom mišljenju, je kretanje, a preduslov dobrog kretanja je mobilnost i stabilnost. Bez mobilnosti ne postoji sloboda u kretanju, a da bi kretanje bilo potpuno mora da postoji i stabilnost. Tek kada ispunimo ova dva uslova možemo razmišljati o različitim drugim obrascima kretanja (stubovima) na kojima će se sagraditi naš cilj.

Nema boljeg načina da vam objasnim koliko su mobilnost i stabilnost bitni nego da vam napišem njihovu definiciju. Mobilnost je, najprostije rečeno, mogućnost izvršavanja pokreta, a stabilnost mogućnost sprečavanja neželjenog pokreta. Hmmm, jednostavno rečeno, ali verovatno zbunjujuće. Da pojasnim, mobilnost omogućuje telu da se nesmetano kreće u svim ravnima kretanja kroz pun opseg pokreta, bez ograničenja i kompenzacije tog istog kretanja. Često se meša mobilnost sa fleksibilnošću, fleksibilnost je mogućnost izduženja određenog mišića, dok je mobilnost širi pojam i uključuje dobru funkciju i sinergiju mišića i zgloba. Sa druge strane, stabilnost definišemo kao sposobnost tela da se odupre spoljnim silama kombinacijom ravnoteže, mišićnom snagom i izdržljivošću. Uzmimo za primer hodanje – da ne postoji mobilnosti ne bi smo mogli da izvršimo pokret hodanja, a da nema mišića koji pružaju stabilnost određenim zglobovima, telo bi palo dejstvom sile gravitacije.

Pristup ujedinjenih zglobova “JOINT by Joint approach”

Za kraj bih zaokružio ovu temu sa jednim pristupom koji je utemeljio Gray Cook, a ona se naziva teorija ujedinjenih zglobova, odnosno Join by Joint pristup. Ovaj pristup jasno govori kolika je važnost mobilnosti i stabilnosti.

Po mom mišljenju, odnosno moje tumačenje Cookove teorije koja glasi “JOINT by Joint approach” je zapravo pristup ujedinjenih zglobova, međutim ovde nije reč samo o zglobovima, već i o mišićima koji u sinergiji sa zglobom vrše svoju funkciju, a sada ćete videti i zašto. Prvo da navedem koje su glavne uloge zglobova, odnosno mišićno zglobnih regija koje je Gray naveo u njegovoj tablici.

Po iskustvu američkog fizioterapeuta, u većini slučajeva se problem kod ne funkcionisanja ili lošoj mobilnosti ili stabilnosti određene regije problem javlja u susednoj regiji. Tako na primer, kod nedostatka mobilnosti skočnog zgloba, koleno je to koje gubi na stabilnosti. Kod nedostatak mobilnosti kuka, lumbalni deo kičme postaje mobilno i gubi na stabilnosti. Loša mobilnost grudnog dela kičme izaziva bolove u lumbalnom delu ili češće u scapularno ramenom delu, jer je ova regija stabilna. I naravno obratno, u koliko u regiji koja zahteva stabilnost ona ne postoji, mobilna regija to mora da kompenzuje.

Tako da dolazimo do zaključka da samo ujedinjenjem mobilnosti i stabilnosti dobijamo kvalitetno i nesmetano kretanje, na koje možemo graditi ostale krucijalne obrasce kretanja, koji će biti jaki stubovi našeg cilja.


Piše: Gordan Nešović, trener u Warrior Factory sali

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