Бицепсово сгъване с щанга

Бицепсовото сгъване с лост е базово упражнение, натоварващо бицепсите. Упражнението се използва като основа при изграждането на тренировката за ръцете. Упражнението може да се използва от начинаещи и напреднали, но трябва да се изпълнява с повишено внимание, тъй като позволява доста тежест, която може да доведе до проблеми, освен това хора които имат проблеми със ставите (лактите, раменете,китките) трябва да изпълняват с повишено внимание или просто да сменят упражнението. По-надолу може да видите двете разновидности на това упражнение.

Бицепсово сгъване подхват (стандартно)

Бицепсово сгъване с щанга

На следната илюстрация може да видите мускулите участващи по време на изпълнение на упражнението.

 

 

 

 

 

 

 

 

 

Начин на изпълнение

https://www.youtube.com/watch?v=eIGxWfqd6CY

  • Подгответе желаната тежест, поставете я на стойката или на пода, стегнете кръста и корема и повдигнете тежестта с двете ръце с хват малко по-широк от раменете
  • Повдигнете тежестта, като сгънете ръцете си в лактите до достигане на тежестта почти до гърдите ви, задръжте за половин секунда и отпуснете тежестта обратно

Чести грешки

  • Непълна амплитуда – най-честата грешка при това упражнение, непълната амплитуда (частично движение) е предпоставка за контузии и същевременно отмена от тежестта върху мускула. Пълната амплитуда е от крайна долна точка (не на 100% за да не оставяте мускулите да почиват напълно) до пълно сгъване в лактите, почит достигане до гърдите ви.
  • Засилка – често в стремежа си да повдигнат големи килограми, трениращите забравят, че упражнението не бива да се изпълнява със засилка, а бавно и контролирано. Ако използвате засилка, премахвате от тежестта (т.е. все едно повдигате по-малки килограми), а освен това се повишава риска от контузии.

Съвети

  • Загрейте добре ставите на ръцете – за да избегнете излишни натоварвания и проблеми по време на изпълнение, особено ако смятате да натоварите ръцете си добре.
  • Следете се за изпълнението на упражнението, особено полезно е ако има странично огледало, за да следите, защото често образът отпред е лъжлив.
  • Дръжте ръцете си до тялото, като избягвате сгъвания в кръста, колената, и раменете, единственото сгъване трябва да е във лактите.
  • Дръжте китките си прави, ако забележете сгъване, то е добре да намалите тежестта, в противен случай рискувате контузии в тази област.
  • Дръжте тялото си изправено, кръста изправен и стегнат, а корема прибран.

 

Бицепсово сгъване с надхват

Разликата между подхват и надхват е, че при надхват има повече натоварване над външната глава на бицепса, брахиалиси  и предмишничните мускули.

Бицепсово сгъване с обратен хват

На следната илюстрация може да видите мускулите участващи по време на изпълнение на упражнението.

 

 

 

 

 

 

 

 

 

Начин на изпълнение

  • Подгответе желаната тежест, поставете я на стойката или на пода, стегнете кръста и корема и повдигнете тежестта с двете ръце с надхват (дланите върху лоста) с ширина малко по-широка от раменете
  • Повдигнете тежестта, като сгънете ръцете си в лактите до достигане на тежестта почти до гърдите ви, задръжте за половин секунда и отпуснете тежестта обратно

Чести грешки

  • Непълна амплитуда – най-честата грешка при това упражнение, непълната амплитуда (частично движение) е предпоставка за контузии и същевременно отмена от тежестта върху мускула. Пълната амплитуда е от крайна долна точка (не на 100% за да не оставяте мускулите да почиват напълно) до пълно сгъване в лактите, почит достигане до гърдите ви.
  • Засилка – често в стремежа си да повдигнат големи килограми, трениращите забравят, че упражнението не бива да се изпълнява със засилка, а бавно и контролирано. Ако използвате засилка, премахвате от тежестта (т.е. все едно повдигате по-малки килограми), а освен това се повишава риска от контузии.

Съвети

  •  Загрейте добре ставите на ръцете – за да избегнете излишни натоварвания и проблеми по време на изпълнение, особено ако смятате да натоварите ръцете си добре.
  • Следете се за изпълнението на упражнението, особено полезно е ако има странично огледало, за да следите, защото често образът отпред е лъжлив.
  • Дръжте ръцете си до тялото, като избягвате сгъвания в кръста, колената, и раменете, единственото сгъване трябва да е във лактите.
  • Дръжте китките си прави, ако забележете сгъване, то е добре да намалите тежестта, в противен случай рискувате контузии в тази област.
  • Дръжте тялото си изправено, кръста изправен и стегнат, а корема прибран.

 

 

Нашият съвет за тези две упражнения е да се редуват през известен период от време, също така е добре да сменяте и ширината на хвата, например направете тренировката тази седмица с хват колкото раменете, а другата по-тясен, следващата след нея направете хватът малко по-широк от раменете, така ще натоварвате малко по-различно мускулите.

 

By Admin

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