бедрено сгъване на машина

Бедреното сгъване на машина е изолиращо упражнение, натоварващо задната част на бедрата. Изпълнява се основно за маса, поради изолиращия си характер, на бедрените мускули. Упражнението може да се изпълнява от начинаещи и напреднали трениращи, тъй като има минимални рискове за контузии. Обикновено има различни видове машини, но в крайна сметка изпълнението остава еднотипно.

бедрено сгъване на машинаНа следнта илюстрация може да видите мускулите участващи по време на изпълнение на упражнението. Както виждате, освен бедрените мускули, участват в ролята на синергисти(подпомагащи) прасците.

Начин на изпълнение

  • Нагласете уреда според вашето тяло(както е показано на илюстрацията)
  • Изберете желаната тежест, седнете удобно и се хванете за ръкохватките
  • Изправете стъпалата и свийте краката си в коленете до леко преминаване на прав ъгъл (прасци спрямо бедрата)
  • Върнете обратно тежестта в начално положение, без да изправяте напълно краката в коленете, като се стремите да е контролирано движение

Чести грешки

  • Непълна амплитуда – както при всики упражнения е добре да изпълнявате пълната амплитуда на упражнението, от почти изправени крака, до подминаване на прав ъгъл между бедрата и прасците. Това ще ви гарантира максимални резултати.
  • Засилка – често при високи тежести трениращите извъшрват чийтинг чрез засилка, свиват рязко краката си, и така с помощта на инерцията повдигат повече килограми, , като така намалят натоварването над мускулите на бедрата. Това е практика която има рядко приложение, най-често в последните повторения за донатоварване на мускула, но общо взето е добре да се избягва, особено за начинаещи или средно напреднали трениращи.
  • Неправилна стартова позиция – стартовата позиция, често оказва влияние поради факта, че от нея зависи големината на амплитудата на изпълнение. Стартовата ви позиция трябва да е с изправени крака,както е показано на илюстрацията.

Съвети

  •  При схващания в прасците или бедрата, спрете веднага и направете малко раздвижване на краката, повдигане на пръсти или няколко клека със собствено тегло.
  • Ако усетите натоварване на коленните стави опитайте да не изправяте краката и да сключвате коленните стави в горна точка. Също така се стремете да изпълнявате бавно и контролирано движението, без резки движения и засилки – те са предпоставка за травми и отнемат натоварването на мускулите.

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