Едностранното трицепсово разгъване, или още познато като френско с дъмбел зад врат от право или седнало положение, е упражнение изолиращо трицепсите. Упражнението играе важна роля при изграждането на масата и силата им. Често се използва като второ или трето упражнение за изолиране и концентрация над трицепсите.

френско с дъмбел зад вратфренско с дъмбел от седежНа следните илюстрации може да видите зоните на натоварване по време на изпълнение.

 

 

 

 

 

 

 

 

 

Начин на изпълнение

  • Седнете на пейката или ако сте избрали от стоеж, заемете добър разкрач за да имате стабилна стойка
  • Вземете желаната тежест, стегнете корема и кръста си за да не извършвате излишни движения
  • Вдигнете тежестта над главата си, като се стремите рамото ви да е свито на 90 градуса спряно трапеца ви, в противен случай се измества фокуса на натоварване и амплитудата на изпълнение на упражнението
  • Спуснете контролирано тежестта до леко не болезнено опъване на трицепса и върнете обратно горе

Чести грешки

  • Заключване на ставите в горна точка – не изправяйте ръката си на 100% в горна точка, при заключването на ставите вие отнемате натоварването от трицепса, така намаляте резултатите си, а и в същото време натоварвате излишно лактите си.
  • Избутване вместо разгъване – ако свиете ръката си, вместо на 90 градуса (бицепса спрямо трапеца ви) а ъгълът е по-голям то упражнението се превръща в избутване на дъмбел, често се случва поради позволяването на използване на по-големи тежести, но целта на упражнението е разгъване, а не избутване.
  • Непълна амплитуда – изпълнявайте пълната амплитуда за оптимални резултати,  отпускайте до неболезнено разтягане и върнете на 90% горе, без да сключвате ставите на лактите.
  • Прекалено големи тежести – това упражнение е изолиращо и като такова не позволява големи тежести, по-добре обърнете внимание на натоварването при правилна амплитуда и изпълнение с по-малко килограми, от колкото да изпълнявате с чийтинг с големи. Това също може да доведе и до проблеми със ставите и раменния пояс.

Съвети

  • Избягвайте чийтинг и засилки, при умора намалете килограмите или си помогнете с другата ръка.
  • Пускайте добре до долу и дръжте рамото си в прав ъгъл спрямо трапеца ви.
  • Внимавайте при пълната амплитуда, избягвайте прекалено спускане и разтягане на мускула, тъй като може да доведе до нежелани последици, разтегнати сухожилия и др.

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