Гребане с Т-щанга

Гребането с т-образна щанга или още познато като мечка е многоставно упражнение натоварващо гръбната мускулатура. Упражнението се изпълнява на специален уред, пригодена щанга, или обикновен лост с подходяща ръкохватка. При изпълнението на уред може да променяте ширината и начина на хват (тясно,средно,широко и подхват, надхват на ръкохватките)  когато обаче се изпълнява с ръкохватка и обикновен лост няма много вариации. Упражнението позволява много голямо натоварване и поради това се препоръчва за изпълнение от средно напреднали и напреднали трениращи. То има за цел да развие както масата така и силата на гръбните мускули.
Гребане с Т-щангаНа следната илюстрация може да видите мускулите участващи по време на изпълнение на упражнението.

 

 

 

 

 

 

 

 

 

Начин на изпълнение

  • Стъпете добре на уреда,или на земята, със леко свити колене изправете кръста и стегнете корема и се наведете леко напред
  • Хванете лоста с желания хват и придърпвайте тежестта към гърдите като се стремите да натоварвате гърба а не бицепсите
  • След достигане на тежестта до гърдите ви я отпуснете надолу до почти пълно изправяне на ръцете ви

Чести грешки

  • Помагане с тялото – при този тип упражнения, най-честата грешка е придърпването с цялото тяло, крака кръст и други мускули като така се повдигат повече килограми но се отнема натоварването над целевият мускул. Изберете подходящи килограми и се старайте да не мърдате други части от тялото си освен свиването на ръцете и придърпването на тежестта с гръбните мускули.
  • Натоварване на ръцете вместо гърба – друга честа грешка е слагането на огромни тежести и придърпването им основно чрез бицепсите вместо с мускулатурата на гърба. За да избегнете подобно нещо и да получите максимални резултати трябва добре да прецените възможностите си за дадени тежести. Добре е да се следите в някое огледало или да накарате някой инструктор или треньор да ви следи поне известно време в началото на упражнението!

Съвети

  • Дръжте погледа напред и се съсредоточете над движението на придърпване на тежестта с гръбната мускулатура
  • Не използвайте раменете си като помощни мускули, те трябва да играят ролята на става а не на синергисти. Те се натоварват от упражнението в малка степен, но не трябва да се движат нагоре или надолу.
  • Според начина на хват трябва да следите за излишни движения. Например при тесения хват не дръжте лактите в страни, а близо до тялото.

 

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