Избутване на дъмбели от наклонен лег

Повдигането на дъмбели от наклонен лег е упражнение за гръдната мускулатура.Използва се за акцентиране на горната част на гръдните мускули, която позволява по-видимо разделение между гърдите. При него важна част е техниката на изпълнение за максимални резултати, освен това оказва сериозно натоварване над раменния пояс и е добре да се изпълнява от средно напреднали или напреднали трениращи. Упражнението изисква включването на доста стабилизиращи мускули и позволява максимална амплитуда на трениране на гръдните мускули. Често се включва в началото на тренировката за гърди.

избутване на дъмбел от наклонен легНа следната илюстрация може да видите мускулите участващи по време на изпълнение на упражнението.

 

 

 

 

 

 

 

 

 

Начин на изпълнение

  • Нагласете пейката със облегалка на ъгъл 30-50 градуса (най-добре 45)
  • Повдигнете седалката, ако е възможно, за да не се плъзгате надолу по време на упражнение
  • Вземете подходящи за вас дъмбели, седнете на пейката и ги поставете върху коленете си, повдигнете едното коляно и вдигнете тежестта от него, след което направете същото и с другото
  • Облегнете се назад отпуснете ръце малко под водоравно положение (както е показано на илюстрацията) това е началната позиция повдигнете нагоре като свивате ръцете в лактите и избягвате избутване назад или напред с раменете
  • След като достигнете горна точка, най-често малко преди тежестите да се допрат една в друга, спуснете с контролирано движение до долна точка

Чести грешки

  • Сключване на ръцете в горна точка – не сключвайте ръцете си в лактите в горна точка, така ще натоварите излишно ставите си и ще премахнете натоварването от мускулите.
  • Непълна амплитуда – изпълнявайте пълна амплитуда, от горна точка – почти допрени тежести, до достигане на лактите малко под раменете, за да получите максимални натоварвания и резултати. * Освен ако нямате проблеми с раменете или ставите на лактите или китките. 
  • Клатене и помагане с раменните мускули – избягвайте включването на раменете по време на упражнението, то указва доста голямо напрежение над тях и ако ги местите рискувате да ги контузите. Освен това ще намалят натоварването над гърдите и ще се получи чийтинг.
  • Твърде нисък ъгъл на наклон на облегалката – упражнението трябва да акцентира горната част на гърдата и като такова ъгълъг трябва да е поне 30градуса, като препоръчителния е 45, за да може да акцентирате върху горната част на мускула.
  • Избутване на таза нагоре – така от наклонен лег става хоризонтален лег! Ще имате повече сила и ще вдигате повече килограми но акцента се измества върху основната част на гърдите, което не е целта на упражнението.

Съвети

  • Ако правите максимална амплитуда (с лакти малко под раменете) то внимавайте с килограмите и избягвайте избутване или мърдане на раменете по време на упражнение.
  • Обърнете внимание на техниката на изпълнение на упражнението и избягвайте големи тежести със половинчати амплитуди, да доста често професионалисти изпълняват така упражнението, но те са напреднали и знаят как да се предпазват от килограмите и къде точно могат да скъсят амплитудите!
  • Ако усещате повече трицепсите си по време на изпълнение на упражнението, намалете килограмите и се концентрирайте над гръдните мускули, след което постепенно покачвайте тежестите до подходящите за вас.

By Admin

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