вертолет упражнение за рамо

Повдигането на щанга до брада, още познато като хеликоптер или вертолет, е упражнение натоварващо раменете, трапеца и част от гръбната мускулатура, то се използва с цел повишаване на силата и масaта на тези мускули. Упражнението се използва от средно напреднали и напреднали трениращи тъй като крие рискове в контузии в раменете при неправилно изпълнение и прекаляване на килограмите. Често се използва в дните за тренировка на рамо или гръб като едно от крайните упражнения в тренировката.
Повдигане на щанга към брадаНа следната илюстрация може да видите мускулите участващи по време на изпълнение на упражнението.

Начин на изпълнение

  • Хванете лоста на около 20 см разстояние на ръцете една от друга
  • Застанете добре изправени, с отпуснати ремене и изпъчени гърди, изпълнете повдигане на лоста към брадата ви и го отпуснете обратно в начална позиция

Чести грешки

  • Засилка – Най-честата грешка при това упражнение е засилването, както вероятно се досещате така ще повдигнете повече килограми но ще отнемете от натоварването на мускулите и времето на натоварване – две неща които са критични за реулзтатите от упражнението. Освен това разбира се рискувате контузии в ставите!
  • Излишни движения и клатене на тялото – както в случая със засилката, така и тук трябва да следите за бавно и котролирано движение без излишни движения в тялото, трябва да стойте изправени и без да се клатите или свивате в гърба или друга част на тялото. Упражнението трябва да се изпълнява от ръцете, като те се сгъват едновременно в лакътните и раменните стави по време на изпълнение.
  • Държене на лоста прекалено далеч от тялото – лоста трябва да се държи близо до тялото в противен случай ще включите други подпомагащи мускули и ще прехвърлите голяма част от тежестта върху ставите, и както вероятно се досещате това отново е предпоставка за проблеми с тях и липса на резултати!
  • Непълна амплитуда – непълната амплитуда често се среща при начинаещи, които слагат прекалено големи тежести и не осъзнават, че по този начин няма да извлекат максимума от упражнението. Съветваме ви да изпълнявате пълната амплитуда на упражнението, от крайна долна точка до горна почти достигаща до брадата ви.

Съвети

  • Подберете подходяща тежест и изпълнявайте с тежки килограми само в случай, че сте сигурни в правилността на техниката на изпълнение. Упражнението крие сериозен риск за раменните стави!
  • Ако не усещате упражнението да натоварва раменете и трапеца ви то вероятно прекалявате с килограмите и или не изпълнявате пълната амплитуда или просто отнемате тежестта от целевите мускули, за това проверете техниката на изпълнение и преценете отново тежестта!
  • Ако имате проблеми със ставите на лактите и раменете внимавайте при изпълнение и следете за болки в тях!

 

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