пек-дек изпълнение

Затварянето на пек-дек машина е изолиращо упражнение натоварващо големите гръдни мускули. Упражнението често се използва в деня за тренировка, като второ или трето упражнение. Поради факта, че се изпълнява на уред, може да се изпълнява както от напреднали така и от начинаещи.
Затваряне на ръце на пек-дек машинаНа следната илюстрация може да видите мускулите участващи по време на изпълнение на упражнението.

 

 

 

 

 

 

 

 

 

Начин на изпълнение

  • Нагласете уреда според вашата височина, подгответе подходящата тежест и седнете удобно, като се ублегнете добре, изправите гърба и стегнете корема
  • Поставете ръцете на ръкохватките и извършете затваряне с ръцете, като движението трябва да се извършва в раменете с фокус върху гръдните мускули
  • Затворете ръце до почти допиране и отпуснете отново обратно, като се стремите да не оставяте мускула да почива по време на изпълнение на повторенията

Чести грешки

  • Непълна амплитуда – добре е да изпълнявате пълната амплитуда за да извлечете максимални резултати от упражнението. Пълната амплитуда започва от разтворени ръце до почти допирането им пред тялото ви, като се стараете при изпълнение да не отпускате напълно тежестите, и да държите мускулите си под постоянно напрежение.
  • Прекалени тежести – при този тип упражнения се прекалява доста често с тежестите, изберете такава с която да може да направите една пълна работна серия в пълна амплитуда без да се налага да се свивате или засилвате за да я изпълните.
  • Резки движения и засилки – разбира се , както вероятно се досещате , резките движения и засилки са предпоставки за контузии, проблеми с уреда и намаляване на фокуса върху целевите мускули, съответно е добре да изпълнявате с контролирано и бавно темпо за да извлечете максимума от упражнението.

Съвети

  • Преди да започнете, загрейте добре раменете и гърдите, изберете лека тежест и направете една загряваща серия, така ще предотвратите евентуални проблеми с мускулите и ставите.
  • Изпълнявайте пълна амплитуда с бавно и контролирано движение, като се фокусират на гръдните мускули по време на изпълнението.

 

 

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