гребане с щанга

Гребането с щанга в подхват или надват е базово упражнение, фокусиращо се върху гръбните мускули. Гребането е многоставно упражнение и е добър избор  в тренировката за гръб, то увеличава големината на мускула и неговата здравина. Упражнението се препоръчва за средно напреднали и напреднали трениращи, тъй като има риск от нараняване на кръста и гръбнака при неправилно изпълнение.
гребане с щангаНа илюстрацията може да видите мускулите, които се активират по време на изпълнението.

 

 

 

 

 

 

 

 

 

Начин на изпълнение

Няколко основни неща

  • Подгответе тежестите на лоста
  • Изправете кръста, стегнете корема и свийте краката в коленете
  • Вдигнете щангата с желаната ширина и хват
  • Наведете тялото си до 45 градуса и започнете изпълнението
  • Придърпвате тежестта близо до краката си (не е грешно, но в противен случай ще натоварите трапеца и раменете си повече), като се стараете да изпълнявате пълната амплитуда, от почти пусната ръка до момента на допиране на лоста в корема ви
  • Погледа трябва да е напред, опитайте да не въртите главата си

Чести грешки

  • Прекаляване с килограмите – Като упражнение което позволява доста натоварване – често се прави грешката от прекалени килограми, което от една страна губи фокуса от гръбните мускули, а нали все пак това е целта на упражнението, от друга ще натовари повече ръцете, освен тва има ОГРОМЕН риск от контузии поради вероятно неправилната стойка!
  • Извит гръб – Ако гърбът ви е извит по време на изпълнение или дори при вдигане на тежестта, то рискувате сериозни увреждания в областта на кръста и гръбнака! Изправете добре кръста и гръбнака си или дори ги извийте леко навътре (като изпъчите гърди), така ще се предпазите от подобни травми.
  • Позицията на тялото – Тялото ви трябва да е в позиция: свити в коленете крака и 45градусов наклон, в противен случай може да натоварите други мускули или да се контузите. Следете за правилното изпълнение!
  • Не се клатете и не ползвайте инерцията – При тежки килограми често хората правят чийтинг на упражнението, така губят фокуса от гръбните мускули и рискуват контузии. Използвайки инерцията ви се залъгвате, че използвате повече килограми но всъщност не изпълнявате упражнението правилно.

Съвети

  • Сменяйки хвата(подхват или надхват) и ширината на хвата (широк или тесен) може да използвате упражнението за стресиране на мускулите. Променяйки хвата ще имате винаги добри резултати, тъй като не оставяте мускулите да се адаптират към натоварването.
  • Вече го споменахме, но трябва да го кажем пак – ВНИМАВАЙТЕ с позицията на гръбнака си, по време на изпълнение на упражнението, то крие голям риск от травми при неправилно изпълнение, особено ако слагате много тежести!
  • Подхвата може да доведе до леки болки или дискомфорт в костите на ръцете, обърнете внимание на килограмите които използвате и ако прецените че изпълнявате добре упражнението с тези килограми, то пробвайте да смените хвата в надхват, така ще премахнете натоварването върху костите на ръцете и ще може да се концентрирате върху упражнението.
  • Според ширината на хвата, може да смените фокуса от долната към горната част на гръбния мускул. Т.е. когато използвате по-тесен хват натоварването пада върху долната част на гръбните мускули, ако използвате по-широх кват (с ширината на раменете или повече) фокусирате натоварването върху горната част на гръбните мускули.
  • Използвайте колан при големи тежести, но също така стягайте кръста и корема си – те образуват естествен колан който да ви пази от травми в кръста.

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