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Упражнения за крака

Затваряне на бедра

ByAdmin

окт. 12, 2018

Затварянето на бедрата се изпълнява на специална Аддуктор машина. Упражнението е подходящо за начинаещи поради наличието на уред и липсата на голям риск от контузии и травми при грешна техника. Затварянето на бедрата на аддуктор машина натоварва вътрешната част на бедрата, често се използва за стягане и оформянето на тази част.
На сЗатваряне на бедра на аддуктор машиналедната илюстрация може да видите мускулите участващи по време на изпълнение на упражнението.

Начин на изпълнение

https://www.youtube.com/watch?v=GMm4crlbdpU

  • Седнете удобно на уреда като се облегнете добре на облегалката
  • Дръпнете лоста за да приближите поставките за краката една до друга и нагласете тежестта
  • Дръпнете отново лоста до желания разкрач (обикновено е колкото ви позволяват краката) и започнете да свивате краката си почти до допирането им след което  отпускате в начална позиция
  • След края на серията отново освободете тежестите чрез лоста така,че да може да станете от уреда без да правите излишни странни движения

Чести грешки

  • Непълна амплитуда – добре е да изпълнявате пълната амплитуда на упражнението, от максимален разкрач до почти допрени бедра. Частичните амплитуди също могат да се използват, но е добре да заучите пълното движение и то да е основното движение, след което към края на упражнението или серията може да намалите амплитудата за да натоварите максимално мускула.
  • Резки движения –  въпреки че няма голям риск от контузии поради факта, че се изпълнява на уред е добре да не правите резки движения, може да разтегнете сухожилие или да развалите уреда, тъй като той работи с жило и при резки движения може да се размести и да стане проблем.

Съвети

  • Не прекалявайте с тежестите и изпълнявайте упражнението бавно и контролирано, за да извлечете максимума, като натоварите мускулите си правилно.
  • Облегнете се добре и дръжте гърба изправен.
  • Фокусирайте се над сгъването на бедрата и не движете никоя друга част от тялото, за да извлечете максимума от натоварването на вътрешно бедрените мускули.

 

 

By Admin

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