Бедрено разгъване на машина

Бедреното разгъване на машина е изолиращо упражнение което тренира предната част на мускулите на краката, изпълнява се на машина като така се избягват доста рискови ситуации и поради това може да се използва и от начинаещи. Обикновено упражнението е предпочитано от хора които целят маса и не толкова сила в краката.
бедрено разгъване на машинаНа следната илюстрация може да видите мускулите участващи по време на изпълнение на упражнението.

Начин на изпълнение

  • Нагласете уреда така че да отговаря на вашия ръст
  • Седнете удобно и нагласете желаните килограми
  • Поставете краката си между възглвничките и изпълнете свиващо движение в коленете до получаване на прав ъгъл (или дори малко повече) в коленете
  • Отпуснете отново нагоре тежестта до почти пълно изправяне на краката

Чести грешки

  • Много килограми – както всички упражнения е добре да не прекалявате с килограмите и да следите правилното изпълнение на упражнението, в противен случай рискувате контузии и травми на ставите, сухожилията и мускулите.
  • Резки движения и засилки – често се случва трениращите да се засилват и да правят неконтролируеми движения с цел улесняване работата на мускулите, но не това трябва да е вашата цел, целта е да натоварите мускулите а не да увеличите килограмите за сметка на по-малко натоварване.
  • Непълна амплитуда – добре е да се изпълнява в пълна амплитуда за по-добри резултати, освен ако не опитвате някои от методите за по-напреднали като 21 или други частични амплитуди. При пълната амплитуда изпълнявайте от почти изправени крака до свиването им до или малко над 90градуса.

Съвети

  • Изпълнявайте в пълна амплитуда и не сключвайте краката в горна точка (не изправяйте напълно краката в коленете) за да не получите излишно натоварване на ставите.
  • Старайте се да изпълнявате бавно и контролирано като се фокусирате над предните бедрени мускули. Като изолиращо упражнение би трябвало доста добре да усещате напрежението в дадения мускул.
  • Не събирайте коленете си , а дръжте краката си в нормалното им състояние (както бихте стояли ако сте прави) през цялото време на изпълнение на упражнението.

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