Бицепсовото сгъване с дъмбели от наклонен седеж е упражнение изолиращо бицепсите. То оказва акцент на вътрешните и външните части на бицепсите и поради особеността си на изпълнение натоварва предната част на рамената, за това обърнете внимание на килограмите които използвате.
Упражнението се препоръчва за средно-напреднали и напреднали трениращи, тъй като при неправилно изпълнение може да контузите ставите си.
incline_dumbbell_curls
На следната илюстрация може да видите анатомията на изпълнение.
Упражнението има няколко варианта, според хвата на дъмбела по време на изпълнение:

  • неутрален – длани към тялото, палци нагоре
  • супиниран  – длани насочени нагоре, палци навън
  • променлив – преминаване от неутрален в супиниран в средата на изпълнението

Други варианти за изпълнение са според изпълнението с редуване на една ръка с друга или с две ръце едновременно. Ние препоръчваме редуването, тъй като с две ръце се променя ефекта върху бицепса и се намаля концентрацията и изолацията на върху него.

 

Начин на изпълнение

Някои основни неща

  • Нагласете облегалката на пейката на ъгъл 45 градуса
  • Повдигнете леко седалката – за да не се изплъзвате по време на упражнението
  • Седнете удобно с крака на пода или определените за това места не пейката
  • Хванете дъмбелите с желания хват и отпуснете в начална долна точка
  • Лактите и рамената трябва да са на една и съща точка по време на изпълнението (тоест дръжте рамото неподвижно и перпендикулярно на пода) така ще избегнете чийтинга, и ще концентрирате движението над бицепса

Чести грешки

  • Прекаляване с килограмите – имайте предвид, че това упражнение е много натоварващо за бицепса и има голям риск от травми при прекомерно високи килограми, по-добре изпълнявайте правилно с подходящи килограми и контролирано движение, за да имате по-добри резултати.
  • Неправилна позиция на облегалката на пейката – това ще попречи на правилното изпълнение на бицепсвото сгъване и ще доведе до излишно натоварване на други мускули (най-често раменете). Също така, ще отнема и фокуса върху бицепса.

Съвети

  • Добра идея е да се спуска бавно тежестта от горна към долна точка, така се получава по-добра микротравматизация и следователно по-добър растеж на мускула.
  • Опитвайте да не правите чийтинг (неправилно изпълнение), следете се в огледало или повикайте някой, който да следи за позицията на лактите ви по време на изпълнение.
  • Не прекалявайте с килограмите, тъй като рискувате да травмирате бицепсите и ставите си!
  • Дръжте лактите си близо до тялото, за да не оказвате излишно натоварване върху ставите и да отнемете натоварването върху бицепсите.

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