едностранно гребане с дъмбел изпълнение

Едностранното гребане с дъмбел е многоставно упражнение, фокусиращо се върху гръбната мускулатора. Упражнението се изпълнява едностранно, за лява и дясна част от гърба, като така дава по-добър фокус върху мускула. Упражнението се използва в тренировката за гръб, най-често като второ или трето упражнение, подходящо е за натрупване на маса и сила на гръбната мускулатора.
едностранно гребане с дъмбел за гръбНа следната илюстрация може да видите мускулите включващи се по време на упражнението. Освен гръбните мускули упражнението оказва натоварване върху бицепса, раменните мускули и трапеца.

 

 

 

 

 

 

 

 

Начин на изпълнение

  • Вземете желаната тежест, сложете я на пода до лежанката
  • Заемете начална позиция, свийте леко единия крак, а другия поставете на пейката (както е показано на илюстрацията)
  • Сложете ръката си на пейката, за упора, а с другата хванете тежестта
  • Изправете гърба, повдигнете тежестта с отпусната надолу ръка, и започенете контролирано вдигане на тежестта, като се концентрирате над гръбната мускулатора
  • Вдигнете до достигането на дъмбела до коремната област като се стараете да не въртите тялото си и да не използвате засилки за помощ
  • Върнете обратно тежестта в начално положение, като опитате да не спускате рамото си надолу

Чести грешки

  • Усукване на рамото – старайте се да не усуквате рамото си по време на изпълнение, грешка често срещана при начинаещи. Упражнението трябва да се изпълнява с фокус върху гръбната мускулатура без излишни движения.
  • Прекалено много килограми – както при всички упражнения, прекалено тежките килограми, са предпоставка за контузии, също така ще изместят фокуса от гръбната мускулатура върху бицепса и раменната става. Старайте се да подбирате килограми при които изпълнявате упражнението добре и да усещате как натоварва мускулите на гърба.
  • Измесване на рамото по време на изпълнение – старайте се да не местите рамото нагоре и надолу по време на изпълнение на упражнението, то трябва да играе ролята на става за тежестта, а не да помага при изпълнение. Изпълнението трябва да става с гръбните мускули и малка помощ от бицепсите.

Съвети

  • Правете пълна амплитуда – изпълнявайте в пълна амплитуда, за да получите максимално натоварване от упражнението и съоветно по-добри резултати.
  • Спускайте контолирано тежестта без резки движения и избягвайте засилки при дърпането, в противен случай няма да получите максимални резултати от упражнението и рискувате контузии в ставите.
  • Старайте се да държите гърба си изправен по време на изпълнение.

By Admin

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