Geert Gielissen over LIJFZAKEN

GvG Blog

Als alles naar wens verloopt sta je d’r niet bij stil. Je body doet wat ’t doen moet en daar is de kous mee af. Als je trek hebt eet je, als je moe bent slaap je en tussendoor doe je je ding.
Een voor het blote oog onzichtbare bacterie of andere ziektekiem kan echter al flink roet in ’t eten gooien: je hele systeem ligt plat en je bent alleen nog maar bezig om je fysieke toestand in gezonde staat te krijgen.

Voor ons eigenlijk allemaal wel duidelijk. Wat ik aan wil geven is dat deze microkosmos, ons lichaam dus, een goed geoliede biomachine is waarin alles exact op elkaar afgestemd is.

Meer interessant voor ons en onze sportbeoefening is de samenhang èn samenwerking van met name ons spierstelsel. Grotendeels vastgehecht aan ons skelet zorgt ’t voor stevigheid en maakt ’t beweging mogelijk, al dan niet aangestuurd door de harde schijf in ons hoofd. Hart en longen bijvoorbeeld staan los van onze wil, daar heb je niet veel invloed op.

Een lang onderschat deel van de spieren zijn gelegen en functioneren in het lage romp gedeelte. De core (kern). Deze bestaat grofweg uit drie belangrijke spiergroepen die nauw samenwerken: de spieren van de (onder)rug en de rechte en schuine buikspieren.Schermafbeelding 2015-09-13 om 23.10.33

Bijna alles draait letterlijk om het centrum van je lichaam. Niet alleen bij zo ongeveer het gros van je dagelijkse handelingen maar ook in de bokssport. (In)draaien is in de pugilistiek enorm belangrijk. Niet alleen om een stoot de benodigde kracht en snelheid te geven, maar ook bij het ontwijken, misleiden en het bepalen van een gunstige houding t.o.v. je tegenstander. Snelle explosieve bewegingen vanuit de core maken ’t uiterst moeilijk voor je opponent om je te treffen. De training van de rompspieren is dus van wezenlijk belang.

Crunches, side crunches (schuine buikspieren), maar ook ’t uit buikligging gelijktijdig heffen van je armen, borst, bekken en benen (vrije val) dienen altijd in je trainingsprogramma opgenomen te zijn.

Een echte ‘killer’ is de Russian twist waarbij je zittend, benen van de grond, je bovenlichaam met gestrekte armen zover mogelijk van links naar rechts draait. Een meer statische oefening is de ‘hoover’. Steun op je onderarmen en voorvoeten waarbij je je lichaam van de grond heft. Zorg ervoor dat schouders, billen en hakken op één lijn liggen. Probeer je ademhaling constant te houden. Kijk naar voren, niet naar de grond en focus op een vast punt.

Zoals gezegd zijn de rompspieren van primair belang in de bokssport. Directe of hoek, met het juist indraaien van schouders, heupen, knieën en enkels vanuit de core valt letterlijk veel winst te behalen! Dit geldt uiteraard ook voor de opstoot, waarbij je wel in je achterhoofd moet houden dat de kracht van deze stoot grotendeels uit de benen komt.

Succes met je verder training, Geert.

Meer lezen van Geert, klik hier

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