^ Tässä palataan taas tähän samaan asiaan, mistä "keskusteltiin" äskettäin, eli siitä miten tärkeää on lukita kyynärpäät. Support hold, L-sit, HS, planche, ristiriipunta:
Rings turned out = kyynärpäät lukittuna ja renkaat "ulospäin" käännettynä.
Laitinen85:
Paskan vitut! emmä rupee laittaa mun kyynärpäit lukkoon!!
merkkari:
Hyötynäkökohdat huomioon ottaen ne nimenomaan tulisi lukita.
Vertaa esim support hold kädet koukussa/suorinkäsin. Ja muutenkin tuo kyynärpäiden lukitseminen vahvistaa hauislihasta ja jänteitä muita suorinkäsin tehtäviä liikkeitä silmälläpitäen, esim. käsilläseisontaa varten, ja myöhemmin ristiriipuntaa. Esim. juuri HS suoritetaan oikeaoppisesti renkaat ulos käännettyinä ja kyynärpäät lukittuina, koska muuten osa kehonpainosta lepää hihnojen/renkaiden varassa tehden siitä helpompaa. Eli periaatteessa se näissä hommissa on VAATIMUS että ne renkaat kääntää ulospäin/lukitsee kyynärpäät.
Jos siis haluaa kehittyä.
GB-forum -> search -> elbow tendonitis..
"
Elbow Preparation Series for Iron Cross Work:
1) XR support hold - Focusing on elbows locked and straight is critical here.
a) It is also quite acceptable to insert both XR support swings and XR swinging supports into this phase. 10 repetitions of large XR swinging supports can be especially challenging, as well as a lot of fun , while struggling to maintain the correct position.
2) XR L-sit.
3) XR 1/2 press - During this element, the athlete will press up as high as possible into a half press HS maintaining completely locked elbows and rings turned out at all times. Do not attempt to press higher than it is possible for you to maintain the correct arm/elbow position. Please note that this is an essential element in this progression.
4) XR HS - There should be a substantial degree of pressure on the biceps during a correctly performed XR HS. If this pressure is not present, in all likelihood either the elbows are bent or the rings are not turned out.
5) XR Planche variations - Some individuals may find that they are physically strong enough to proceed directly from XR HS work to the iron cross training as planche training can be a time consuming proposition. However for those who see it through, achieving a solid planche prior to beginning serious iron cross work will pay substantial dividends in the long term.
6) XR Iron Cross work."
"Tendons are, effectively, bits a string tying the muscles to the bone. As the muscle moves, so the tendon transmits that movement to the bone and joint movement occurs.
In an ideal world the strength of the tendon would be more than the strength of the muscle. That way the muscle could never inadvertently damage the tendon.
Tendonitis occurs when the tendon becomes inflamed.
This can happen because of constant rubbing across the tendon such as when wearing a pair of boots that cut into the achilles tendon at the back of the ankle.
It can also occur because of a direct injury to the tendon that fails to heal properly.
But mostly it occurs for no apparent reason, and the diagnosis is usually
"overuse" or "repetitive strain injury".
So what happens?
Basically, (and we are talking "overuse" injuries here - although the theory will work with all tendonitis) the muscle applies the force to the tendon, over and over again until the tendon becomes sore.
Now, and heres the interesting bit, lets go backwards and discuss how the human body gets stronger. Everytime you exercise anything your cells undergo stress. Those that are strong enough will absorb it no problem. Those that aren't strong enough will "self distruct".
Literally.
The cells are all full of little bubbles of acid called lysosomes. When they become over stressed the bubbles burst and the cell is destroyed by the lysosomes. This rather brutal way of destroying things paves the way for new and stronger cells to replace them.
So we have a system where old, or weak cells are constantly replaced by new stronger ones.
Very clever.
You know this feeling.
Exercise hard and the next day everything feels stiff and sore. Thats your body destroying old cells ready for stronger ones to be put down.
So, in a normal body, if you exercise, you notice the muscles sore the next day, because the muscles were the "weak link".
The same exact thing happens in tendons too. You exercise, they destroy the weak and replace with the strong. You just don't feel it as much because the tendons don't have as good a nerve supply.
They also don't have as good a blood supply so it takes them longer to heal.
Now, what happens if your muscles become stronger than your tendons?
Basically, you don't notice yourself become tired and achey until your tendons start hurting :- Tendonitis.
Add in the slower healing and if you do the same activity everyday you are destroying faster than your healing - not good.
Typical tendonitis culprits:
Typing - The muscles to your fingers get worked over and over. Everyday you are back typing without giving your tendons time to recover.
Tennis - Well not really, rarely have I ever seen a tennis player with tennis elbow, but the theory is that the muscles are the wrist are super strong and its the tendons that get damaged."
