Арнолд преса

Иконата на бодибилдинга – Арнолд Шварценегер сред много другите свои приноси към тренировките и упражненията е и създателя на хибридните раменни преси – арнолд преси. Упражнението е многоставно и смесва раменни преси с дъмбели, като се продължава с изнасяне на ръцете пред гърди. Упражнението е много добро за увеличаване на масата на раменете и увеличаване на издръжливостта и стабилизиращите мускули в раменния пояс.
Начин на изпълнение

  • Хванете подходящите дъмбели и застанете удобно на пейка с облегалка под ъгъл 90 градуса
  • Повдигнете дъмбелите пред гърди със длани към вас, като използвате коленете си за помощ
  • Разтворте ръце и плавно достигнете началната точка на раменни преси с дъмбели и продължете нагоре
  • След като достигнете горна точка върнете обратно долу с плавно и контролирано дивжение

Чести грешки

  • Прекалено големи килограми – тъй като упражнението е с много голяма амплитуда и е смесица от упражнения е много важно да го изпълнявате добре, също така тук е по важно техниката на изпълнение за сметка на големите килограми. Самото упражнение поради допълнителната амплитуда на движение пред гърди не позволява големи килограми и ако опитате има голяма вероятно да не го изпълнявате както трябва или да правите чийтинг, което ще е предпоставка за контузии.
  • Засилка – упражнението трябва да се изпълнява с контролирани движения и особено внимателно тъй като натоварва много раменните стави, в противен случай вероятността от травми и контузии е много голяма!
  • Разделяне на упражненията – хибридно упражнение означава че е смесица от две или повече движения които обикновено са разделени, поради това изпълнението на упражнението трябва да става смесено а не разделено, т.е. когато ръцете са пред гърдите ви не ги избутвайте встрани и от там да изпълнявате стандартните преси – получава се разделяне на упражнението. Идеята е да се изпълнява така, че когато разтваряте ръце да ги повдигате нагоре едновременно с това, до горна крайна точка на упражнението. Погледнете добре движението на клипа.

Съвети

  • Дръжте лактите прибрани един към друг в начална точка, за да избегнете излишно натоварване върху ставите.
  • За хората с травми или болки в раменете, се препоръчва да се изпълнява с повишено внимание, или просто да се смени с друго упражнение.

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