17

lis

Przygotuj się do biegu OCR – NIE DAJ CIAŁA NA LINIE!

Przygotuj się do biegu OCR Survival Race!

Wspinanie po linie jest jednym z trudniejszych zadań podczas biegu. Żebyś nie musiał robić burpees za karę, nasz znajomy Grzesiek ze Strefy WOD przygotował dla Ciebie kilka porad, żebyś przygotował się i poradził z tą przeszkodą! (Sprawdź wszystkie przeszkody na Survival Race ⇒ kliknij TUTAJ)

W dowolnym ćwiczeniu, technika ma kolosalne znaczenie i w wielu przypadkach decyduje o sukcesie czy porażce. Podobnie jest z liną. Nabrzmiałe od wysiłku przedramiona to bardzo często skutek złej techniki, niż efekt samego wejścia na linę. Podstawowym błędem popełnianym najczęściej jest skupienie na podciąganiu się na rękach i nie korzystanie w pełni z pracy bioder i nóg. Paradoksalnie we wspinaczce po linie, właściwe ułożenie nóg oraz aktywacja bioder sprawia, że wspinamy się efektywnie, a ruchy są najbardziej ekonomiczne pod względem wysiłkowym.

Początkujący powinni zacząć od ćwiczeń wprowadzających i nauki oplatania nogi wokół liny. Najlepiej skorzystać przy tym z boxa oraz gumowej taśmy, kettlebell i PCV. Generalnie wspinanie się po linie bazuje nad dwóch podstawowych technikach owijania nogi wokół liny:

a) S-wrap

można również spotkać się z nazwą technika hiszpańska. We wspinaniu się z wykorzystaniem S-Wrap, linę oplatamy wewnętrzną stroną nogi. Jest to zdecydowanie wolniejszy sposób od techniki J-Hook. O ile na początku wspinaczki nie sprawia problemu, to kiedy lina ucieknie nam spod nóg, ponowne oplecenie wymaga większej koordynacji.

b) J-Wrap

inna nazwa to J-Hook lub technika wojskowa (rosyjska) – szybka i skuteczna. W tej technice lina znajduje się od zewnętrznej strony i biegnie wzdłuż dolnej części nogi, na wysokości śródstopia.

Wspinaczka po linie bazuje przede wszystkim na sile nóg, to one dają mocne podparcie i generują siłę do wyjścia w górę. Wiele osób o tym nie pamięta, a powinno. Im lepiej wykorzystamy nogi tym bardziej efektywnie będziemy się wspinać i mniej zmęczymy ręce.

Chcesz dowiedzieć się więcej na temat biegu? Sprawdź FAQ i przygotuj się do startu w OCR!

Gotowy na podjęcie wyzwania? Zapisz się na Survival Race! 

 

Sortuj według tagów:

ZAPISZ SIĘ DO NEWSLETTERA

Array ( [ID] => 4730 [key] => field_5f8ed573173a8 [label] => Instagram - galeria [name] => insta_gallery [aria-label] => [prefix] => acf [type] => repeater [value] => Array ( [0] => Array ( [img] => Array ( [ID] => 9495 [id] => 9495 [title] => kafelki3-1 [filename] => kafelki3-1-2.jpg [filesize] => 73043 [url] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-1-2.jpg [link] => https://survivalrace.pl/kafelki3-1/ [alt] => [author] => 16 [description] => [caption] => [name] => kafelki3-1 [status] => inherit [uploaded_to] => 0 [date] => 2022-11-30 11:51:52 [modified] => 2022-11-30 11:51:52 [menu_order] => 0 [mime_type] => image/jpeg [type] => image [subtype] => jpeg [icon] => https://survivalrace.pl/wp-includes/images/media/default.png [width] => 371 [height] => 280 [sizes] => Array ( [thumbnail] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-1-2.jpg [thumbnail-width] => 371 [thumbnail-height] => 280 [medium] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-1-2.jpg [medium-width] => 371 [medium-height] => 280 [medium_large] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-1-2.jpg [medium_large-width] => 371 [medium_large-height] => 280 [large] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-1-2.jpg [large-width] => 371 [large-height] => 280 [1536x1536] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-1-2.jpg [1536x1536-width] => 371 [1536x1536-height] => 280 [2048x2048] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-1-2.jpg [2048x2048-width] => 371 [2048x2048-height] => 280 ) ) [link] => https://survivalrace.pl/galeria/ [title] => [subtitle] => ) [1] => Array ( [img] => Array ( [ID] => 9500 [id] => 9500 [title] => kafelki3-2 [filename] => kafelki3-2-2.jpg [filesize] => 70060 [url] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-2-2.jpg [link] => https://survivalrace.pl/kafelki3-2/ [alt] => [author] => 16 [description] => [caption] => [name] => kafelki3-2 [status] => inherit [uploaded_to] => 0 [date] => 2022-11-30 11:51:54 [modified] => 2022-11-30 11:51:54 [menu_order] => 0 [mime_type] => image/jpeg [type] => image [subtype] => jpeg [icon] => https://survivalrace.pl/wp-includes/images/media/default.png [width] => 371 [height] => 280 [sizes] => Array ( [thumbnail] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-2-2.jpg [thumbnail-width] => 371 [thumbnail-height] => 280 [medium] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-2-2.jpg [medium-width] => 371 [medium-height] => 280 [medium_large] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-2-2.jpg [medium_large-width] => 371 [medium_large-height] => 280 [large] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-2-2.jpg [large-width] => 371 [large-height] => 280 [1536x1536] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-2-2.jpg [1536x1536-width] => 371 [1536x1536-height] => 280 [2048x2048] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-2-2.jpg [2048x2048-width] => 371 [2048x2048-height] => 280 ) ) [link] => https://survivalrace.pl/galeria/ [title] => [subtitle] => ) [2] => Array ( [img] => Array ( [ID] => 9505 [id] => 9505 [title] => kafelki3-3 [filename] => kafelki3-3-2.jpg [filesize] => 98968 [url] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-3-2.jpg [link] => https://survivalrace.pl/kafelki3-3/ [alt] => [author] => 16 [description] => [caption] => [name] => kafelki3-3 [status] => inherit [uploaded_to] => 0 [date] => 2022-11-30 11:51:57 [modified] => 2022-11-30 11:51:57 [menu_order] => 0 [mime_type] => image/jpeg [type] => image [subtype] => jpeg [icon] => https://survivalrace.pl/wp-includes/images/media/default.png [width] => 371 [height] => 280 [sizes] => Array ( [thumbnail] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-3-2.jpg [thumbnail-width] => 371 [thumbnail-height] => 280 [medium] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-3-2.jpg [medium-width] => 371 [medium-height] => 280 [medium_large] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-3-2.jpg [medium_large-width] => 371 [medium_large-height] => 280 [large] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-3-2.jpg [large-width] => 371 [large-height] => 280 [1536x1536] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-3-2.jpg [1536x1536-width] => 371 [1536x1536-height] => 280 [2048x2048] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-3-2.jpg [2048x2048-width] => 371 [2048x2048-height] => 280 ) ) [link] => https://survivalrace.pl/galeria/ [title] => [subtitle] => ) [3] => Array ( [img] => Array ( [ID] => 9510 [id] => 9510 [title] => kafelki3-4 [filename] => kafelki3-4-2.jpg [filesize] => 58577 [url] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-4-2.jpg [link] => https://survivalrace.pl/kafelki3-4/ [alt] => [author] => 16 [description] => [caption] => [name] => kafelki3-4 [status] => inherit [uploaded_to] => 0 [date] => 2022-11-30 11:51:59 [modified] => 2022-11-30 11:51:59 [menu_order] => 0 [mime_type] => image/jpeg [type] => image [subtype] => jpeg [icon] => https://survivalrace.pl/wp-includes/images/media/default.png [width] => 371 [height] => 280 [sizes] => Array ( [thumbnail] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-4-2.jpg [thumbnail-width] => 371 [thumbnail-height] => 280 [medium] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-4-2.jpg [medium-width] => 371 [medium-height] => 280 [medium_large] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-4-2.jpg [medium_large-width] => 371 [medium_large-height] => 280 [large] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-4-2.jpg [large-width] => 371 [large-height] => 280 [1536x1536] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-4-2.jpg [1536x1536-width] => 371 [1536x1536-height] => 280 [2048x2048] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-4-2.jpg [2048x2048-width] => 371 [2048x2048-height] => 280 ) ) [link] => https://survivalrace.pl/galeria/ [title] => [subtitle] => ) [4] => Array ( [img] => Array ( [ID] => 9515 [id] => 9515 [title] => kafelki3-5 [filename] => kafelki3-5-2.jpg [filesize] => 57156 [url] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-5-2.jpg [link] => https://survivalrace.pl/kafelki3-5/ [alt] => [author] => 16 [description] => [caption] => [name] => kafelki3-5 [status] => inherit [uploaded_to] => 0 [date] => 2022-11-30 11:52:01 [modified] => 2022-11-30 11:52:01 [menu_order] => 0 [mime_type] => image/jpeg [type] => image [subtype] => jpeg [icon] => https://survivalrace.pl/wp-includes/images/media/default.png [width] => 371 [height] => 280 [sizes] => Array ( [thumbnail] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-5-2.jpg [thumbnail-width] => 371 [thumbnail-height] => 280 [medium] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-5-2.jpg [medium-width] => 371 [medium-height] => 280 [medium_large] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-5-2.jpg [medium_large-width] => 371 [medium_large-height] => 280 [large] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-5-2.jpg [large-width] => 371 [large-height] => 280 [1536x1536] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-5-2.jpg [1536x1536-width] => 371 [1536x1536-height] => 280 [2048x2048] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-5-2.jpg [2048x2048-width] => 371 [2048x2048-height] => 280 ) ) [link] => https://survivalrace.pl/galeria/ [title] => [subtitle] => ) ) [menu_order] => 18 [instructions] => [required] => 0 [id] => [class] => [conditional_logic] => 0 [parent] => 6 [wrapper] => Array ( [width] => [class] => [id] => ) [collapsed] => [min] => 0 [max] => 0 [layout] => table [button_label] => Dodaj wiersz [_name] => insta_gallery [_valid] => 1 [sub_fields] => Array ( [0] => Array ( [ID] => 4731 [key] => field_5f8ed676cc442 [label] => Zdjęcie [name] => img [aria-label] => [prefix] => acf [type] => image [value] => [menu_order] => 0 [instructions] => [required] => 0 [id] => [class] => [conditional_logic] => 0 [parent] => 4730 [wrapper] => Array ( [width] => [class] => [id] => ) [return_format] => array [preview_size] => medium [library] => all [min_width] => [min_height] => [min_size] => [max_width] => [max_height] => [max_size] => [mime_types] => [_name] => img [_valid] => 1 [parent_repeater] => field_5f8ed573173a8 ) [1] => Array ( [ID] => 4732 [key] => field_5f8ed67ecc443 [label] => Link [name] => link [aria-label] => [prefix] => acf [type] => url [value] => [menu_order] => 1 [instructions] => [required] => 0 [id] => [class] => [conditional_logic] => 0 [parent] => 4730 [wrapper] => Array ( [width] => [class] => [id] => ) [default_value] => [placeholder] => [_name] => link [_valid] => 1 [parent_repeater] => field_5f8ed573173a8 ) [2] => Array ( [ID] => 4733 [key] => field_5f8ed68fcc444 [label] => Tytuł [name] => title [aria-label] => [prefix] => acf [type] => text [value] => [menu_order] => 2 [instructions] => [required] => 0 [id] => [class] => [conditional_logic] => 0 [parent] => 4730 [wrapper] => Array ( [width] => [class] => [id] => ) [default_value] => [placeholder] => [prepend] => [append] => [maxlength] => [_name] => title [_valid] => 1 [parent_repeater] => field_5f8ed573173a8 ) [3] => Array ( [ID] => 4734 [key] => field_5f8ed696cc445 [label] => Podtytuł [name] => subtitle [aria-label] => [prefix] => acf [type] => text [value] => [menu_order] => 3 [instructions] => [required] => 0 [id] => [class] => [conditional_logic] => 0 [parent] => 4730 [wrapper] => Array ( [width] => [class] => [id] => ) [default_value] => [placeholder] => [prepend] => [append] => [maxlength] => [_name] => subtitle [_valid] => 1 [parent_repeater] => field_5f8ed573173a8 ) ) [rows_per_page] => 20 )

Nam też się czasami zdarza “cheat day”, dlatego pozwalamy sobie używać “ciasteczek” - wszystko zgodnie z Polityką prywatności. Możesz określić warunki przechowywania lub dostępu do cookies w Twojej przeglądarce lub konfiguracji usługi.

Zgoda