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PRIPREMA ZA NOVU SKIJAŠKU SEZONU
Nova skijaška sezona je počela. Sneg je već dobro napadao na planinama. Da li ste spremni za skijanje? Koliko je vaše telo spremno za ovu kako neki kažu laganu rekreativnu aktivnost. Skijanje je ipak mnogo više od toga. Saznajte u ovom tekstu najbitnije stvari u vezi pripreme za skijanje i ocenite svoje sposobnosti kako ne bi došlo do povreda koje su sve učestalije usled neadekvatne fizičke pripreme.
Lično sam bio svedok kako nepripremljeno telo, za naporne skijaške dane, ima za posledice teške povrede i još jedan propali zimski skijaški odmor. Zamor mišića, nedovoljna kondicija, koncentracija i još drugih slabosti su glavni uzrok padova sa ozbiljnim posledicama. Iskustva i stručnjaci navode da je zamor mišića najveći neprijatelj skijanja i da je zaslužan za mnoge skijaške povrede. Podatak govori da se tokom sedmodnevnog skijaškog odmora, u sredu i četvrtak, događa najveći broj padova i nezgoda, posebno u popodnevnim satima! Kod padova najčešće su povrede ligamenata kolena usled ukrštanja skija ( povrede prednjih ukrštenih ligamenata sa gotovo 10-15% učestalosti ), zatim iščašenja zgloba ramena, povreda ključne kosti, kuka i ostale. Takve povrede mogu zauvek da vas spreče da skijate ili mogu za posledicu imati hronične bolove i probleme tokom celog života.
Postoje osnovna načela i principi treninga kako pripremiti svoje telo za napore koji slede na skijaškom odmoru. Osnovne komponente za pripreme su: Kondicioni ili Kardiovaskularni trening, Funkcionalni trening snage, Trening Fleksibilnosti, Trening Propriorecepcije i Balansa, Specifični skijaški i Pliometriski trening.
Priprema i trening treba početi od 6 do 10 nedelja pre odmora.
Kondicioni trening se satoji od minimum 30 minuta kardio vežbanja sa promenom tempa 2 do 3 puta nedeljno: bicikla, trčanje ili hodanje na traci pod nagibom, veslanje na ergometru, simulacije i razne varijacije skijaskog trčanja na najnovijim Synchro i Vario TechnoGym kardio mašinama u našem fitness centry Sky Wellness. Na kardio spravama se mogu podesiti specifični programi ( HILLS, HI-Low Block, Cross Training, Speed Shift ) na osnovu vaše fizičke spreme, koja se predhodno testira u klubu, i postavljaju ciljevi radi povećanja kondicije i poboljšanja kardiovaskularnog sistema. U koliko ne možete da izdržite intenzitet od 30 minuta, uvedite pauze od 1 do 2 minuta između aktivnosti od 3 minuta. Posebnu pažnju predstavlja SKILL MILL, traka koja se uz pomoc vaše snage i pokreta aktivira bez potrebnog dodatnog napajanja ( omiljena sprava profesionalnih sportista ). Razvija snagu i izdržljivost koja je upravo potrebna za iscrpljujuće trenutke kada je vaše telo izloženo naporu. Kopleks vežbi koji se može izvoditi na ovoj spravi unaprediće vaše performanse u potpunosti.
Funkcionalni trening snage za jačanje celog kinetičkog lanca, prestavlja simulaciju funkcionalih pokreta u skijanju. Na KINESIS-u, koji je i sam dobio ime od reči kinetički, mogu se vezivati i kombinovati razni pokreti kako bi se aktivirala muskulatura koja je potrebna u svim specifičnim situacijama koje nas očekuju na stazi. Pojedinačno izvođenje vežbi i pokreta (skokovi na plio box kutijama, iskoraci, girje, konopci, kombinacije sklekova, zgibova i burpees-a) i kasnije sklapanje u jednu celinu pripremiće vaše telo na slične zadatke koji su pred vama. Vežbe na TRX-u u našem klubu će na specifičan i pravi način funkcionalno ojačati delove tela koji su vam najpotrebniji kod skijanja. Ovim treningom možemo i parcijalno ojačati određene delove tela kako bi napravili adekvatan mišićni balans.
Trening Fleksibilnosti predstavlja obavezno i veoma bitno statičko i dinamičko Istezanje trupa i nogu u pripremi za skijanje. Vaše telo ( mišići, tetive, zglobovi, ligamenti ) će biti gipkije, elastičnije, pokretljivije i manje podložno povredama pri sudarima i padovima. Istezanje nakon zagrevanja i nakon funkcionalnog treninga i treninga snage. Tim naših trenera je obučen da vam nakon svakog treninga uradi rastezanje, rastereti mišiće i opusti tetive koje su najviše učestovale u predhodnom treningu, i treba da se oporave i pripreme za predstojeći trening i napore. Specifične sprave za rastezanje u našem klubu Flexability Anterior i Flexability Posterior će vam pomoći u rasterećenju Zadnje Lože, Gluteus i Quadriceps Femoris mišićima.
Trening Propriorecepcije i Balansa. Dinamička ravnoteža podrazumeva kontrolu balansa u kretanju tela tokom skijanja. Osnovna skijaška kretanja i tehnike podrazumevaju prenos težine sa jedne na drugu nogu i time je vežbanje balansa kroz propriorecepciju koja obezbeđuje bolju kontrolu pokreta u kolenu ( T ploča, ploča sa polu-kuglom, valjci različitih dimenzija, SLACKLINE – široka traka razvučena između dva oslonca, INTO BOARD – ploča na valjku, BOSU lopta) osnovna za bezbedno skijanje. ARKE su rekviziti na kojima se izvode specifične vežbe a koji su dostupni u našem fitnes centru. Oni zahtevaju pravilnu upotrebu i nagledanje stručnog osoblja dok se pokreti i vezbanje na njima ne usavrši do pravilnog izvođenja. Imamo dobar primer da je i nas proslavljeni i najbolji teniser, poslednjih par nedelja upravo proveo u našem klubu. Svoju povredu lakta i pripremu za sledeću sezonu je obavljao na ovakvim rekvizitima i ovakvim načinom vežbanja!
Specifični skijaški trening i Pliometriski trening simulira stvarne skijaške pokrete, razvija eksplozivnu snagu, brzinu nogu i CORA ( jačanje trbušnog zida, rotatora trupa i lumbalnog dela). Kroz osnovne vežbe čučnjeva i skokova sa opterećenjem, do kablova i sajli za što verniju simulaciju određenog skijaškog položaja. Na spravama DAP i Cross, sajle i kablovi vrše opterećenje na mišić ali ujedno kroz slobodu pokreta učestvuju i mišići stabilizatori i sinergisti koji su jako bitni kod balansa i kontrole kretanja tela na skijama.
Koje su najčešće povrede kod skijanja?
Usled sile koja se prenosi sa skija na telo, najveći pritisak trpe kolena. U tom slučaju ligamenti kolena predstavljaju najslabiju kariku u tom celom kinetičkom lanci, tako da oni najpre popuštaju. Usled slabog Qadriceps-a i Zadnje Lože ligamenti trpe veliki pritisak i može doći do istegnuća što je lakši oblik ili kidanja što je teži oblik. Ovo se dešava posebno pri teškim padovima kada se skije ukrštaju u slučaju da se ne odkače od pancerice usled velike sile. Zato treba obratiti pažnju kod podešavanja opreme pre početka skijaške sezone. Oporavak od povrede ligamenata kolena može trajati i do godinu dana, a nekada doktori preporučuju i potpuni prestanak bavljenja skijanjem.
Aktivni stabilizatori kolena su najbitniji kada se govori o jačanju mišića i prevencija od skijaških povreda. U njh spadaju:
Opružači, ekstenzori, kolena – kvadriceps. Sprave u našem klubu koje će vam ojačati ovaj mišić su: Leg Extension, Leg Press Selection i Leg Press Pure Strength. Klasični čučnjevi , čučnjevi na Smith mašini ili Rack-u, prednji ili zadnji čučanj kombinovan sa iskoracima sa ili bez opterećenja.
Pregibači, fleksori, kolena – zadnja loža: mišić biceps femoris, semitendinosus, semimembranosus. Vežbanjem na spravi Leg Curl možete izolovati mišiće zadnje lože i dobro ih ojačati za napore. Kick na Dapu sa sajlama ili Cross-u će pored mišića zadnje lože ojačati i stabilizatore i sinergiste koji učestvuju u ovom pokretu. I naravno kontrolosano i pravilno izvođenje vežbe mrtvo dizanje će pored Quadriceps-a, lumbalnog dela ledja znatno ojačati i mišiće zadnje lože.
Primicači, aduktori, noge – veliki, dugi i kratki primicač, mišić gracialis. Pored klasičnih pokreta primicanja i odmicanja na Selection mašinama TechnoGym-a, možemo napraviti i kombinaciju pokreta na Dap i Cross sajlama, gde će učestovati ostali mišići stabilizatora pokreta. SkillMill isto prestavlja mogućnost lateralnih pokreta pod određenim opterećenjem gde ćemo jačati ove mišiće koji su jako bitni kod pravilnog i čvrstog skijaškog stava.
Usled padova povrede mogu i da nastanu na gornjim ekstremitetima, ramena i ruke. Nije ni isključena povreda kuka ili jos teže vrata i kičmenog stuba u nekim slučajevima i teškim padovima. Dislokacija ramenog zgloba, kidanje i istezanje ligamenata, pucanje ključne kosti, povreda i iščašenje zgloba lakta, kao i povreda šake i prstiju usled padova su načešće povrede na skijanju. Pre svega treba naućčitikako pravilno padati ako do toga dodje, a suština je ipak u prevenciji i jačanju gornjeg dela tela.
U našem fitnes centru na Selection TechnoGym mašinama se mogu izolovati mišićne grupe i tako na pravi način napraviti mišićni balanas na gornjim ekstremitetima. Pored jačanja grudnih mišića, ramenog pojasa, bicepsa i tricepsa ovi delovi tela moraju biti jako pokretljivi i elastični kako bi amortizacija pri udaru i padovima bila adekvatna. Na Dap-u i Cross-u određenim vežbama trebamo jačati sinergiste, mišiće koji učestvuju u stabilizaciji pokreta, ovo se posebno odnosi na rameni pojas koji predstavlja najpokretljiviji a ujedno i najkomplikovaniji zglob na našem telu. Raznim kombinacijama na TRX-u uz pomoc sopstvene težine i pod određenim uglovima koje pravi telo sa podlogom, radi se simulacija stvarnih pokreta na stazi, poboljšava se balans i ravnoteža kao specifična i veoma bitna motorička veština koja je potrebna za vrhunsko i bezbedno skijanje.
Veoma bitan segment u skijanju je jak CORE. Šta je to? Mišići koji čine trbušni zid, lumbalni deo leđa i mišiće uz kičmu sve do vratnih mišića. Jačanje ovog dela tela dovešće do lakših pokreta pri skijanju, rotacije trupa, pregibanja i gibanja tela kako u kolenima tako i u kukovima. Iz tog razloga kod nas je dostupan i baš takozvani CORE program grupnih treninga, gde se u grupama pod vođstvom trenera upravo radi na jačanju ovih mišića. Trener nadgleda vežbače, daje savete i smernice za pravilno izvođenje vežbi. Naravno tu su i individualni treninzi i trenažeri za jačanje CORA. Krenimo od prostijih Ab Workout Bench, Pure Strength Adjustable Decline Ab Crunch, Back Extension Bench i veoma dobru spravu za jačanje kompletnog abdomena i lumbalnog dela Element + Abdominal Crunch. Funkcionalnim i višezglobnim vežbama na Kinesisu i Kettlebell-u ( raznim rotacijama i vučenjima ) možemo ujedno raditi simulacije pokreta i time kompletno kinetičkim lancem povezivati pokrete i jačati mišiće koje učestvuju u njemu.
Dobra usluga, kvalitetna i najsavremenija oprema, stručnost trenera će vaše pripreme za skijanje učiniti zanimljivim i pre svega kvalitetnim sa dobrim rezultatima koji će se sami pokazati na stazi kada budete u čvrstom i stabilnom skijaškom stavu puni samopouzdanja grabiti kilometre i kilometre na skijaškim stazama!!!
ČEKAMO VAS U NAŠEM FITNESS CENTRU SKY WELLNESS!
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GET READY FOR SKI SEASON
Ski season is starting. Are you ready for skiing? How your body is ready for this, as some call it light recreational activity, but skiing is much more than that. Find out in this article the most important issues related to the preparation for skiing and evaluate your ability to avoid injuries which are increasingly common due to inadequate preparation.
I have personally witnessed how unprepared the body for strenuous ski days, there are serious consequences for violations, and another failed winter ski vacation SHOULDER DISLOCATION AND RECOVERY-my story. Muscle fatigue, lack of stamina, concentration and other disadvantages are the main cause of crashes with serious consequences. Experiences and experts say the biggest enemy is muscle fatigue for skiing, and it is responsible for many ski injuries. The data shows that during the seven-day ski break, on Wednesday and Thursday, going on the greatest number of falls and accidents, especially in the afternoon! When you falls the most common injury is knee injury, as a result of crossing skis (anterior cruciate ligament injuries with almost 10-15% frequency), next one is dislocations of shoulder, injuries collarbone, hip injuries and others. Such injuries can permanently prevent you ski or may result in chronic pain and problems throughout life.
There are basic principles and principles of training on how to prepare your body for the efforts that follow the ski vacation. Basic components of the preparation are: Cardiovascular Training, Functional Strength Training, Flexibility Training, Balance and Proprioception Exercise, Specific Ski and Plyometric Training.
Preparation and training should start from 6 to 10 weeks before the holiday. Cardio training consists a minimum of 30 minutes of cardio exercise with a change of pace from 2 to 3 times a week: bike, running, rowing … If you can not endure the intensity for 30 minutes, insert a pause of 1 to 2 minutes between activities than 3 minutes. Functional strength training is strengthen the entire kinetic chain represents a functional simulation of movements in skiing. Individually perform exercises and movements (jumps, steps forward, kettlebell, ropes, a combination of push-ups, pull-ups and burpees) and later assembly into one unit will prepare your body for similar tasks that await you on the track. Flexibility training is compulsory and represents a very important static and dynamic stretching torso and legs in preparation for skiing. Your body will be more flexible and less susceptible to injury collisions and falls. Stretching after worm up and after functional training and strength training! Training of Proprioception and Balance. Dynamic equilibrium must control the balance in body movement while skiing. The basic ski movements and techniques involve transferring weight from one foot to the other, and a balance through exercise proprioception that provides better control of movement in the knee (T plates, plate with a semi-sphere, cylinders of different sizes, SLACKLINE – wide band stretched between two supports, INTO BOARD – slab roller, BOSU ball) is fixed for safe skiing. Specific ski and Plyometric Training simulates real ski movements, develops explosive power of legs and CORE muscle (strengthening the abdominal wall, rotator troops and lumbar). Through the basics of exercise squats and jumps with the load to the cables for more faithful simulation of a particular ski position.
Active stabilizers of the knee are the most important when it comes to strengthening the muscle and prevention of skiing injuries. Include:
extensors of knee – the quadriceps
hamstrings, flexors of knee – hamstrings bits: muscle biceps femoris, semitendinosus, semimembranosus
adductor and abductors of leg – large, long and short adductor, muscle gracialis
Here you can look at the examples of exercises, for more information and an appointment please contact mail maremikic@yahoo.com
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SHOULDER DISLOCATION AND RECOVERY-my story
Very common sports injury that can result in a problem in the shoulder part throughout all your career. As I pulled my shoulder while skiing just a few months before going to work as a fitness instructor in Dubai, my full recovery and return to the gym, will be the topic of today’s text.
In short we will go through the anatomy of the shoulder part, the concept and the types of dislocation of the shoulder joint. Shoulder hoop consists of 4 joints that connect 4 bones. Specifically shoulder joint bind the two bones: the humerus and scapula. Joint is securing firm tissue, known as ligaments. Shoulder joint is also secure by deltoid muscles and tendons. This joint is the most mobile joint in the human body and thus the most likely to cause most complicated injuries. Dislocation occurs after separation joint parts after some force. Depending on the direction of the shoulder dislocation, there are: front (among the 90% of all dislocations), rear and bottom dislocations. Due to the dislocation of degradation and stretching the ligaments that hold the joint, or in severe cases leads to the tearing of ligaments.
After signing the contract for the fitness company from Dubai and waiting to finish the paperwork and visas in order to make the journey, in the meantime, I decided to go in January, on Olympic mountain Jahorina for skiing. As a good and experienced skier, for me it’s supposed to be a relaxing holiday before working trip. Turns out it was not. 3 days of fog, cold weather did not stop me to open and close the wire on the track, what i always did. 4th day and a beautiful sunny morning promised it will be a beautiful skiing day. After a couple of slope in the morning at one moment I split off from the team and started alone to ski. A small error and high speed caused huge inertia, rolling and fall on head and right shoulder at one time. The vertical drop and strong shock caused the internal dislocation of the shoulder which was concluded by an Englishman, random skier who skied here and stopped to help me, he is a doctor by profession. Ski-do is came for me, and on the way to a small clinics I did not remember anything because of pain. Upon arrival the doctor and after removal equipment from me scene it was terrible, right shoulder almost did not exist, even hoped in a hand movement was impossible. Proposal is to send me in Sarajevo hospital, because the case was complicated. I told the doctor that the pain is not a problem I can tolerate that, just ask him to try to return the shoulder. With the great fear, which I felt at his behavior, he put me on the bed and almost with the principle of the lever at a mechanic’s, he move shoulder back into place. Satisfaction was mutual, he put me the triangle and bandage, and the next 4 days hotel was the only place I spent time where I had a lot of time to reading and analyze this form of injury.
After i get at home i saw the mail where it said that 1. April will be my first working day in Dubai so i need to be there. So i have to two months in order to be able to work or simply cancel the long-awaited job. Head of the hospital, which was considered like the best experts in this field, told me that is happiness that I only stretch the ligaments and the best way to get everything back is to practice BREASTSTROKE SWIMMING at the pool. Hand I could not lift more than 20 cm from the body, it was all tight with every move and the pain was strong. Initially the pool’s right hand almost had a 10% function. Water is becoming more and more strained tendon and weaken the entire joint inflammation. Arm was more mobile, water is massaged and also help to moderate movements regain function. Progress has been significant. 1st of April, I was in Dubai at the end of the same month I lifted 100kg in the bench press which meant the end of my complete recovery and return to the scene 🙂
Recovery prognoses were that I would need six months to rehabilitate the injury, which i almost achieved in less than 3 months. Breaststroke Swimming without any medications, creams and treatments showed a large positive effect for the rehabilitation of the shoulder dislocation injuries.
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SKI DUBAI
Ski Dubai is a closed ski resort that extends over 22,500 square meters. It is part of the object Mall of the Emirates, one of the largest and most exclusive malls in the world, located in Dubai, United Arab Emirates.
The resort is opened in 2005th, has 85 meters high path that branches in five slopes, which are on average 400m in length and steepness that are different weights. Ski resort has three lifts: one dish that you climb to the top, a four-seater also to the top of the station and a lift for beginners that those who are learning to ski. The whole area, which is under the snow is 3,000 square feet and includes a snow park, climbing walls, tunnels, bobsleigh track and many other attractions. Ski Dubai have penguins, they have own show several times a day. As far as rental equipment all included in the price, except hats and gloves (ski or board, jacket, ski pants and even socks). Price for 2 hours of skiing is about 45 euro. You can take also daily chart which is about 70 euro.
Extremely efficient insulation system helps to maintain the object temperature from -4 ° C during the day and -6 ° C at night when the snow is produced.
Interestingly, what about ski resorts are restaurants, bars and cafes that offer views of the ski slopes and trails, but also evoke the true winter idyll like restaurants in major ski resorts around the world, and so is one of the restaurant called St Moritz. On the trail in between four-station is also a beautiful restaurant with a real winter atmosphere and interior.
Two hours of skiing looks or maybe a little short, but when you’re at a temperature of -3 degree and the outside is 35 degree or more, temperature shock is large. You will be quite enough, considering I’ll quickly go over all paths and that the time path of descent and climb cableway is very different and very soon you will be cold. But pleasure is quite satisfactory.
In the center there is also snow park, where the main actors are young Arabs locals, you will not believe it, I performed a fantastic ski fact that hardly anyone dared.
There is also a competition that is held every year in the ski resort, called ICE WARRIOR CHALLENGE. The most readily compete in various disciplines and polygons at a temperature of less than 0. The real attraction, and I awards are attractive.
In all the monotony of the desert, high temperature, high humidity what is dominate in Dubai, Ski Dubai is a chance to forget a little bit about it and feel the winter idyll at least for one day, especially if you are from areas where is the winter season with lots of snow and winter magic.
live from Ski Dubai 🙂
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