La musculatura en els castells: exercicis

 

Negociar amb forces

Qualsevol castell està sotmès a la influència permanent de forces internes i externes que els castellers i castelleres han de saber negociar convenientment per tal de poder-lo carregar i descarregar. Les forces internes són les forces que han de generar tota la musculatura de cada casteller i que, en fraccions de segon, li han de permetre reaccionar, per poder mantenir cadascun dels seus segments corporals en la posició adequada. Mentre que les forces externes del castell són les que s’estableixen entre tots els castellers i que són el resultat de la suma de les forces que cada component ha de desenvolupar a mesura que va intervenint en el castell. D’aquesta forma és com un casteller ha de negociar constantment amb les forces externes que incideixen sobre ell (des de diferents direccions i en el mateix moment), i donar una resposta adequada generant les forces internes necessàries.

aTradicionalment (i encara ara de vegades) en els assaigs, l’equip tècnic se centra exclusivament en la millora de la gestió de les forces externes i treballen alguns elements com la tècnica de la construcció, la tècnica de pujada, la coordinació dels moviments per pisos, les posicions de la pinya, la forma en què cal agafar-se, etc. I deixaven (i de vegades, deixen) de banda la millora de la gestió de les forces internes del casteller, ja que es donaven per adquirides gràcies a les capacitats desenvolupades per la pròpia activitat professional diària que el casteller feia (en el camp, per exemple). Inevitablement, la mecanització i automatització dels escenaris laborals (també de les feines del camp) i la nova incorporació de castellers amb perfils professionals més sedentaris, ha requerit evolucionar i dedicar temps dels assajos a la millora de les forces internes del casteller. Era impensable que els nostres avantpassats castellers perdessin el temps treballant la força durant un assaig de castells.

Des de l’enèsima època daurada dels castells, cada cop es plantegen castells més complexos i amb més durada en la seva d’execució. I és per això que, tot i que no volem entrar en cap tipus de discussió sobre si els castells són una manifestació cultural amb rivalitat, o una pràctica física singular, o una quasi pràctica esportiva, és necessari introduir una perspectiva esportiva conceptual. El temps setmanal en el qual es reuneix la colla per fer l’assaig (provar, intentar) cal transformar-lo en el temps d’entrenar (enfortir-se per millorar), i per tant, en dedicar-se a l’optimització de la gestió de les forces externes i internes. En aquest sentit, el món de l’entrenament esportiu està incidint en proposar mètodes d’entrenament que permeten millorar la quantitat de força muscular del casteller (força interna).

Per garantir una millora de la quantitat de la força del casteller, però, cal primer assegurar que els seus músculs siguin capaços de tenir la força que els correspon per poder desenvolupar eficaçment la seva funció. Per tant, si volem millorar la quantitat de forces internes del casteller caldrà primer, assegurar que els seus músculs tinguin la capacitat de produir la força adequada.

El cos del casteller està supeditat a les exigències diàries de la seva vida professional i al sobre-estrès mecànic que implica l’activitat castellera. Gràcies a la capacitat que té el sistema neuromuscular d’adaptar-se a l’entorn, els castellers i castelleres poden superar, setmana rere setmana, aquesta enorme exigència física.

Però aquesta adaptació sol·licita als músculs agonistes un treball extra, que sovint supera les seves possibilitats i, per tant, obliguen a generar compensacions de manera immediata. Per exemple, això succeeix quan un casteller perd la posició del maluc i és en aquest moment quan altres músculs, com els de la cintura escapular, entren en acció per ajudar els estabilitzadors del maluc que són els que estan patint debilitats.

Controlar les forces

Un castell no serà millor per la seva estructura estàtica (quantitat de rigidesa), sinó per la seva estabilitat (capacitat d’equilibri). Des del punt de vista mecànic, l’estabilitat la podem entendre com la capacitat de control del moviment. Com hem comentat anteriorment, les forces externes que ha de gestionar el casteller provenen de diferents direccions i es poden donar de forma simultània, la qual cosa fa que per garantir l’estabilitat de les seves accions, cal que tingui el control de les forces internes.

bNo hem d’oblidar, però, que la zona anatòmica del tronc del casteller o castellera (toràcica, abdominal i lumbar) és, amb diferència, la zona del cos on més forces externes hi conflueixen, requerint a l’estructura múscul-esquelètica de la columna vertebral uns elevats nivells de força interna, per tal de respondre a les forces externes que es presenten en forma de compressions, rotacions i cisalles. Per tant, el control de les accions està directament vinculat a la capacitat de generar tensió, de tal forma que el màxim control s’assoleix quan tota la musculatura que hi ha al voltant de la columna vertebral genera la tensió adequada de forma sincronitzada.

Molts castellers i castelleres van a gimnasos, amb l’objectiu d’augmentar els seus nivells de força muscular. Per tot l’exposat anteriorment evidenciem que les forces internes que un casteller ha d’utilitzar durant una construcció no depenen tant de la quantitat de força dels seus músculs com de la capacitat que tingui de controlar aquesta força. I és per això que presentem un mètode que, de forma senzilla, permet exercir aquest control.

Els principis del Mètode 432

El Mètode 432 és una proposta de seqüència d’exercicis per afavorir el control de la musculatura del tronc del casteller i que estan adaptats a les exigències de les forces externes a les quals està sotmesa la musculatura de la columna vertebral durant l’execució del castell.

Es tracta d’un mètode inspirat en els principis de Muscle Activation Technique™ (MAT™), ideada per Greg Roskopf, i que evoluciona mitjançant exercicis isomètrics realitzats a baixa intensitat. Evidències científiques demostren els beneficis de les contraccions isomètriques (generar força sense que hi hagi moviment) a baixa intensitat. Els tractats de neuro-fisiologia ens expliquen que quan les contraccions isomètriques es realitzen mentre les fibres musculars es troben escurçades, els fusos musculars (petits mecano-receptors situats dins les fibres musculars) mitjançant la motoneurona gamma posa en marxa el dispositiu d’enviar la informació necessària al sistema de control neural per tal que aquest enviï l’ordre a les fibres musculars i que aquestes generin la tensió adequada.

Com que les fibres lentes contenen major quantitat de fusos musculars que no pas les ràpides, aquest tipus d’efecte només esdevé eficient si les contraccions es realitzen a baixa intensitat (entre un 20-30% del màxim) i en períodes molt breus de temps (6 repeticions de 6 segons cadascuna); en cas d’augmentar la intensitat de la tensió, els músculs poden esgotar-se i perdre, per tant, capacitat de control.

Cal remarcar que per molta força que pugui fer la fibra muscular (quantitat de força), si aquesta no rep l’ordre correcta, el múscul no estarà en condicions de realitzar tensió (qualitat de força).

Els exercicis

El Mètode 432 (resultat de sumar els segons necessaris per a fer la rutina complerta) conté exercicis especialment dissenyats per poder-los realitzar abans de cada actuació i de cada assaig. Són de fàcil execució, es realitzen per parelles i se centren en les accions específiques que requereixen el control de la musculatura del tronc del casteller.

EXERCICIS 1 i 2

Els dos primers exercicis es realitzen en accions d’abducció (n. 1) i adducció (n. 2) de l’espatlla combinats amb posicions de flexió i extensió, implicant els 17 músculs vinculats a la cintura escapular – espatlla.

EXERCICIS 3 , 4, 5 i 6

Els següents exercicis estan dissenyats per focalitzar l’atenció a la musculatura vinculada a la faixa lumbar i abdominal. Exercicis que impliquen accions en plans únics, com la flexió lateral del tronc (n. 3), l’extensió d’esquena (n. 4), la rotació del tronc (n. 5); i el darrer que implica accions en diferents plans de flexió i rotació del tronc (n. 6).

Exercici1

 

 

 

 

 

 

 

 

 

 

Exercici2

 

 

 

 

 

 

 

 

 

 

Exercici3

 

 

 

 

 

 

 

 

 

 

 

Exercici4

 

 

 

 

 

 

 

 

 

 

 

Exercici5

 

 

 

 

 

 

 

 

 

 

Exercici6

 

 

 

 

 

 

 

 

 

 

 

 

Els efectes d’aquest treball en els castellers i castelleres

Recuperar el control de la musculatura significa estar en condicions de realitzar la tensió necessària i requerida en cada moment. Amb l’aplicació del Mètode 432 podem assegurar que els efectes són:

– Prevenció de possibles lesions múscul-tendinoses, en el moment en què garantim el restabliment de les possibles alteracions produïdes per excessos de tensió, sovint vinculades a sensacions d’elevada rigidesa, sobrecàrrega muscular i limitacions de moviment.

– Millora de la prestació en la generació de quantitat de força en tant que hi haurà major quantitat de fibres musculars que rebran l’ordre de produir força, al mateix temps que millorarà la coordinació i sincronització de més quantitat de músculs. Per tant optimitzarà el binomi qualitat-quantitat de força.

En condicions ideals seria convenient poder realitzar exercicis d’aquest tipus durant tots els assaigs i, fins i tot, poder-hi implicar tots els grups musculars del cos del casteller. No obstant, amb el Mètode 432 volem apropar-vos a unes maniobres que ajudaran a que la musculatura del tronc del casteller tingui el control necessari per gestionar les forces externes.

Us convidem a pensar que el castell ja comença 432 segons abans que el cap de colla us cridi a posicions.

DAVID CARRERAS, Strength Trainer

ANTONI COSTES, Foment de la ciència i salut en el món casteller

INEFC – Universitat de Lleida

Fotos: Esther Villòria

Fonts documentals
Behm, DG., Button, DG., Barbour, G., Butt, JC., and Young, WB. (2004). “Conflicting effects of fatigue and potentiation on voluntary force”. Journal of Strength and Conditioning Research, 18(2).
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French, DN., Kraemer, .J. and Cooke, C.B. (2003) “Changes in dynamic exercise performance following a sequence of preconditioning isometric muscle actions”. J. Strength Cond. Res. 17: 678-685.
Fyrer, G. (2011) “Muscle energy technique: an evidence-informed approach”. International Journal of osteopathic medicine, 14, 3-9.
Gibbons, J. (2013) Muscle Energy Techniques. A practical guide for physical therapists; Chichester (ENG): Lotus Publishing. ISBN: 978-1-905367238
González-Badillo, J.J. y Gorostiaga, E. (1997), “Fundamentos del entrenamiento de la fuerza”. Barcelona: Inde.
Hall, C. & Brody, L. (2006) Ejercicio terapéutico, recuperación funcional. Barcelona: Paidotribo.
Jenhsen, RL, and Eubben, WP. (2003) “Kinetic analysis of complex training real interval effect in vertical jump performance”. J.Strenght Cond Res. 17:345-349.
Kolt, G. and Snyder-Mackler, L. (2004) Fisioterapia del deporte y el ejercicio. Barcelona: Elsevier.
Luttgens, K. and Wells, K. (1985) Kinesiología. Bases científicas del movimiento humano, Philadelphia (USA): Ed. Saunders College Publishing,
Leal, L.; Martínez, D. & Sieso, E. (2012) “Fundamentos de mecánica del ejercicio”, Barcelona: Resistance Institute.
Page, P.; Frank, C.; and Lardner, R. (2013) Causes of muscle weakness. http://www.humankinetics.com/excerpts/excerpts/causes-of-muscle-weakness.
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Rosset, J. I Guilany, F. (2014) “Per què ens fa mal l’esquena ?”, XVIII Jornada de prevenció de lesions en el món casteller, Universitat Pompeu Fabra, Barcelona, 10 de maig.

2.511 comments

  1. Pingback: La musculatura en els castells: exercicis | Colla Jove de Castellers de Sitges

  2. A mes, un dels reporters del programa, Pere Renom participa en els assajos dels Castellers de Badalona i fins i tot s estrena com a casteller a placa per poder entendre els castells tambe des de dins.

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