Knebøy teknikk

[sombraro]

Hallaien! Vil gjerne ha tilbakemeldinger på teknikken min, ettersom jeg føler den ikke sitter. Filmet siste settet av 130kgx5 (5x5) og alle tilbakemeldinger settes pris på!

YouTjube;

[selters]

Ser veldig greit ut spør du meg.

[WebPT]

Tja, prøv å legg mer vekt på hæl. Ser ut som du vipper litt frem på tærne !

[sombraro]

Ser veldig greit ut spør du meg.

Hmm, det kan da være svært positivt, takk!

Tja, prøv å legg mer vekt på hæl. Ser ut som du vipper litt frem på tærne !

Ja, det er jeg veldig klar over, har ikke sjangs å gå ned halveis uten vektene under helen.

[Tronaldo]

Bøyer du 130kg for 5x5 er det på tide å unne seg et par løftesko Det ser ganske bra ut

Småpirk:

- Stort pust og stram magen før du bøyer. Sjekk evt. tråden om pusteteknikk.

- Albuer fram under stanga

- Kjøp sko

[sombraro]

Bøyer du 130kg for 5x5 er det på tide å unne seg et par løftesko Det ser ganske bra ut

Småpirk:

- Stort pust og stram magen før du bøyer. Sjekk evt. tråden om pusteteknikk.

- Albuer fram under stanga

- Kjøp sko

Det er såå dyrt =(

[Tronaldo]

Sko og belte er alt du trenger for å løfte vekter, det er verdt det De varer i årevis.

[Aurelius]

Jeg kjøpte meg mine sko for en tusing, for to og et halvt år siden. Utenom ødelagte lisser og litt blod,så er de fremdeles like awesome, og jeg bøyer ikke uten.

[sombraro]

Sko og belte er alt du trenger for å løfte vekter, det er verdt det De varer i årevis.

Har hørt at det er best om jeg løfter uten belte at det er bedre for selve øvelsen? Kanskje begynne å tenke på det når jeg skal kjøre 150x3 igjen

[Afterall]

Kjapt ang. beltebruk:

Adage #5: You should wear a belt. - Problemstilling

This issue has been addressed quite a bit, but for some reason, the message never seems to hit home with people. Perhaps the problem is that a lot of the research cited only investigates the use of belts in workplace safety scenarios and not resistance training contexts.

As is the case with a lot of these adages, the decision to use or not use a belt is goal-dependent. First, let's make it clear that you should not be using a belt for anything below 90% of 1RM; for most, this comprises sets of more than three reps.

One of the most common misconceptions regarding belt use in a resistance training context is that simply because the belt assists in increasing intra-abdominal pressure (IAP), it must automatically reduce the compressive load on the spine. This is completely false; the belt certainly doesn't have a favorable impact on compressive forces, and may even increase the compressive load! (5)

It's readily apparent that wearing a belt has helped many lifters to move heavier weights than they would under "raw" conditions, but the question remains: do they decrease the risk of injury? Well, in consideration of the fact that they restrict the end of the range of motion in lumbar spine flexion, one would have to agree that they do, especially in those who cannot maintain a neutral spine.

Interestingly, this is one of the reasons belts can add pounds to your total; they facilitate the elastic response to torso flexion; the more neutral the spine is (as it should be), the less profound this effect is. Oddly enough, as McGill puts it, "to obtain the maximal effect from a belt, the lifter must lift poorly and in a way that exposed the back to a much higher risk of injury."(5)

An additional mechanism by which belts increase one's ability to move big weights are via expansion of the base of support to increase torso stiffness when placed under heavy loads. This stiffness helps to prevent the spine from buckling. (As someone with a pretty sound knowledge of biomechanics, I can assure you that buckling is a bad thing.) Belt use and "natural" methods to increase IAP are both effective in enhancing stability, both individually and in tandem.(8)

So what's the problem with belt use? It alters firing patterns such that the belt becomes a crutch, and important core musculature is not called upon to stabilize the spine. Considerable evidence exists to suggest that wearing a belt causes individuals to unknowingly alter their motor patterns.

Cholewicki et al. (1999) compared belt use and increasing intra-abdominal pressure "naturally" under situations where lumbar spine stability was challenged via a sudden load release (in either trunk flexion, extension, or lateral flexion). The investigators found that belt use caused activity to decrease for the thoracic erector spinae in extension and the lumbar erector spinae in flexion (8).

With all this in mind, here are four broad recommendations for belt use:

1. Gym-goers with purely physique benefits in mind have little to no use for belts.

2. Powerlifters and those most interested in optimizing strength should use belts as a means of increasing spinal stability only on their heaviest attempts. A noteworthy exception is when the belt is used to hold other equipment (e.g. squat suit, bench shirt) in place.

3. When used, belts should be coupled with natural methods of increasing IAP.

4. Use belts for winning competitions, not improving core strength.

http://www.t-nation.com/readArticle.do?id=603563

[sombraro]

Kjapt ang. beltebruk:

Adage #5: You should wear a belt. - Problemstilling

This issue has been addressed quite a bit, but for some reason, the message never seems to hit home with people. Perhaps the problem is that a lot of the research cited only investigates the use of belts in workplace safety scenarios and not resistance training contexts.

As is the case with a lot of these adages, the decision to use or not use a belt is goal-dependent. First, let's make it clear that you should not be using a belt for anything below 90% of 1RM; for most, this comprises sets of more than three reps.

One of the most common misconceptions regarding belt use in a resistance training context is that simply because the belt assists in increasing intra-abdominal pressure (IAP), it must automatically reduce the compressive load on the spine. This is completely false; the belt certainly doesn't have a favorable impact on compressive forces, and may even increase the compressive load! (5)

It's readily apparent that wearing a belt has helped many lifters to move heavier weights than they would under "raw" conditions, but the question remains: do they decrease the risk of injury? Well, in consideration of the fact that they restrict the end of the range of motion in lumbar spine flexion, one would have to agree that they do, especially in those who cannot maintain a neutral spine.

Interestingly, this is one of the reasons belts can add pounds to your total; they facilitate the elastic response to torso flexion; the more neutral the spine is (as it should be), the less profound this effect is. Oddly enough, as McGill puts it, "to obtain the maximal effect from a belt, the lifter must lift poorly and in a way that exposed the back to a much higher risk of injury."(5)

An additional mechanism by which belts increase one's ability to move big weights are via expansion of the base of support to increase torso stiffness when placed under heavy loads. This stiffness helps to prevent the spine from buckling. (As someone with a pretty sound knowledge of biomechanics, I can assure you that buckling is a bad thing.) Belt use and "natural" methods to increase IAP are both effective in enhancing stability, both individually and in tandem.(8)

So what's the problem with belt use? It alters firing patterns such that the belt becomes a crutch, and important core musculature is not called upon to stabilize the spine. Considerable evidence exists to suggest that wearing a belt causes individuals to unknowingly alter their motor patterns.

Cholewicki et al. (1999) compared belt use and increasing intra-abdominal pressure "naturally" under situations where lumbar spine stability was challenged via a sudden load release (in either trunk flexion, extension, or lateral flexion). The investigators found that belt use caused activity to decrease for the thoracic erector spinae in extension and the lumbar erector spinae in flexion (8).

With all this in mind, here are four broad recommendations for belt use:

1. Gym-goers with purely physique benefits in mind have little to no use for belts.

2. Powerlifters and those most interested in optimizing strength should use belts as a means of increasing spinal stability only on their heaviest attempts. A noteworthy exception is when the belt is used to hold other equipment (e.g. squat suit, bench shirt) in place.

3. When used, belts should be coupled with natural methods of increasing IAP.

4. Use belts for winning competitions, not improving core strength.

http://www.t-nation.com/readArticle.do?id=603563

Sitter på jobb, å rakk såvidt å lese igjennom, men det er som jeg hintet til, at beltet er for f.eks maksløft etc, og ikke trening?

[Affi]

Ser veldig bra ut synes jeg, ville nok lagt inn litt mobilitet trening for ankelen ettersom du ikke klarer å holder deg på helen. Om du gjør et lite søk på youtube finner du stretch øvelser for akkurat dette formålet.

[sombraro]

Det er såå dyrt =(

Jeg kjøpte meg mine sko for en tusing, for to og et halvt år siden. Utenom ødelagte lisser og litt blod,så er de fremdeles like awesome, og jeg bøyer ikke uten.

Vet dere hvor jeg kan få kjøpt løftesko? Evt butikker? Må prøve dem før jeg kjøper

[FitFish]

Jobb med mobiliteten på ankelleddet Jeg har slitt med det samme, at jeg ikke kommer veldig langt ned før hælen løfter seg fra bakken. Etter at jeg begynte å tøye konsekvent på hver trening, har jeg forbedret meg veldig!

[sombraro]

Jobb med mobiliteten på ankelleddet Jeg har slitt med det samme, at jeg ikke kommer veldig langt ned før hælen løfter seg fra bakken. Etter at jeg begynte å tøye konsekvent på hver trening, har jeg forbedret meg veldig!

Gode øvelser å anbefale? For lat til å youtube akkurat nå

[FitFish]

Gode øvelser å anbefale? For lat til å youtube akkurat nå

Skal vi se....

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start med å plassere foten slik at kneet når veggen. Da vet du utgangspunket. prøv deg frem, flytt foten litt(se an) lengre ut enn det igjen. så presser du kneet fremover mot veggen samtidig som du ikke løfter helen fra gulvet. Så fort den letter, er du for langt frem med kneet. dette gjøres saaakte. Du kan gjøre denne øvelsen også mellom knebøysettene, da blir det bra

fant ikke akkurat det jeg så etter, men stillingen hans er riktig, og at han veksler på foten. Bare ikke bytt like fort, og du må ha strakt bakerst ben, mens du presser hånden/albuen mot kneet du har foran. gjør en runde med fotsålen i bakken, og deretter en hvor du "tipper" foten den retningen kneet peker. Hold og press så lenge du klarer. gjerne et par minutter

Anbefaler deg ellers å gå til innkjøp av rubberbands

[ATTACH]134267[/ATTACH]kjør knebøy(med eller uten vekter) med disse rett over knærne, da blir man mye mer obs på teknikk!

Ble veldig mye tekst dette her, men håper det er til hjelp det har hvertfall hjulet meg:happy: