Упражнения на мобильность

Мобильность- это ключ к прогрессу. Хотите поднимать большие веса, избежать травм, эффективно прогрессировать? Включите в свой тренировочный план упражнения на мобильность. 

В этой статье мы приведем 10 эффективных упражнений, которыми рекомендуем пользоваться каждому.

1. Гусиный шаг

Это упражнение очень любят тяжелоатлеты и всегда используют его в качестве разминки.
Айна фон Грюневальдт (Iina von Gruenewaldt) использовала гусиный шаг в тренировочном лагере и вот, что она пишет в своем Instagram

«Гусиный шаг-  отличное упражнение для разминке перед занятиями тяжелой атлетикой, но в тоже время оно хорошо тестирует и помогает улучшить мобильность, как верхних, так и нижних конечностей.»

Duck Walks is a great warm-up exercise for weightlifting and at the same time tests and improves both lower and upper body mobility. In this training session @iinananas and the other girls in the training camp had to move the barbell and all the plates using their bottom position. This is easy for some but punishing hard for others. It can be leveled out by assigning heavier plates to some and finding different ways of transporting the plates. ———————————————————————— Training Camps in Mallorca are now in full swing and will run until November. For more details, or if you are interested in a training camp at your own box, please send a mail to info@weightlifting101.net. ———————————————————————— #weightlifting101 #nofuckingslack #duckwalk #warmup

A post shared by Weightlifting101 (@weightlifting_101) on Jun 23, 2017 at 10:29pm PDT

2.Упражнение на мобильность от Сэма Дэнсера

«Обожаю это упражнение»

Внимательно изучите видео, не используйте сразу резину с боьшим натяжением, возьмите ту, что потоньше

I really liked this. Stay smooth, always push out against band and keep band off your back. Did it for about 2-3min. Loved the rotation of the scap, activation of pec and lat, and a surprising amount of stability involved in both trunk and shoulder.. nothing quite like it from my experience. Some relatives might be like a contralateral carry or TGU but there isn't anything as dynamic with tension. Coaches, PT's, chiro, movement specialist Let me know your thoughts. @strongfit1

A post shared by SAM DANCER (@samdancing) on Jun 16, 2017 at 11:31am PDT

3. Казачьи приседания с гирей

Когда обычные казачьи приседания вам наскучили, просто добавьте немного веса над головой.

When a normal #cossaksquat gets boring, just add some weight over your head and the challenge is on☝🏼Ahh what an great idea!! Here I'm playing with 24kg kettlebell👌🏼😌 Give it a try! #Siadisclosingthecurtains#nevermindthat #thisis#happyhips#forhappymovement#happymeaswell #mobility#overheadbalance#crossfit

A post shared by Emilia Leppänen (@emiliajosefiina) on Jun 29, 2017 at 4:32am PDT

4. Сэм Денсер и его жимовой швунг с мячами

«Эти упражнения действительно помогли мне лучше разобраться подседом и последующим посылом»

Используйте слэмболы 20 и 30 фунтов

Struggling with push press? Me too. These drills have really helped me figure out a good dip and drive. Use 20-30# Dball.

A post shared by SAM DANCER (@samdancing) on Jun 22, 2017 at 12:17pm PDT

5. Зашагивания Питересена

Это упражнение будет полезно для создания крепкого мышечного корсета вокруг коленного сустава.

«Выполняйте по 10 посторений в 3-4 сетах в качестве разминки»

Petersen Step Up This drill is helpful to build the muscles around the knee for knee tracking and health. VMO activation and strengthening with this single leg drill. Sets of 10 for 3-4 sets as part of warm up on knee flexion days. #dailydose #lookgoodmovewell #functionalpump #funcionalbodybuilding #awakentrainingseries #kneehealth #squat

A post shared by FunctionalBodybuilding (@functional.bodybuilding) on Jul 1, 2017 at 11:57am PDT

6. Упражнение для улучшения мобильности плеч

Используйте легкий гриф или деревянную палку для начала.

A few weeks ago in Milano I had the opportunity to work with @s_migliorini once again. At his level in CrossFit, not feeling comfortable in positions has a huge impact on performance and therefore results. His lack of flexibility in the overhead position makes STOH (shoulder to overhead) work extremely taxing and therefore inefficient, especially with a narrower grip. Using a simple concept 'mobilise in the position of restriction' he can begin to improve the position. Here we are using a 10kg bar and the top of a kettle bell to act as a target and guide. It is important he remains active in the position rather than just relaxing whilst there. Overtime he will become more comfortable maintaining these positions and will be able to stay longer there. If you can't get into the right postion, these exercises are extremely taxing. A simple way to integrate the exercise is by using tabata holds 20s active over the KB 10s relaxed behind the neck, 4-8 times. Give it a go and see how you do 💃 As the sport of CrossFit evolves, the inability to move well is becoming a huge influencing factor on your ability to perform, therefore making sure you are putting in the work to improve your positions is becoming even more important. @theprogrm 👌 #tightlikeatiger @reebokcrossfitofficine

A post shared by John Singleton (@johnchristiansingleton) on Sep 3, 2016 at 2:32am PDT

7. Мельница с гирей

Помогает развивать нижнюю часть спины и добавит стабильности в плечевом суставе.

Kettlebell Windmill We love how this movement targets the QL to build a stronger and balanced low back. As well this movement is a great shoulder stability exercise and can help build strength at some challenging angles and shoulder positions. #lookgoodmovewell #functionalbodybuilding #dailydose

A post shared by FunctionalBodybuilding (@functional.bodybuilding) on Jun 6, 2017 at 6:24am PDT

8. Мобилизация бедер от Лукаса Паркера

«Если вы не можете контролировать свои бедра, вы не сможете контролировать свое положение в лидерборде»

You gotta nail the basics!! For most #CrossFit athletes, the season is now OVER. you might benefit from taking a step back… Literally. Did you notice how almost every event in the #CrossFitOpen had a significant requirement for hip hinging? If you can't control your hips, you can't control your ranking on the leaderboard. Alternatively, if your thirst for competitive fun is not quite quenched, sign up for The European Championships! They have an online TEAM event available now! Check it out 👍 #TheEuropeanChampionships #Fitness Compression shorts: @virusintl discount code: PARKER

A post shared by Lucas Parker (@toqueluc) on Apr 6, 2017 at 2:49pm PDT

9. Мобильность запястья от Бена Смита