Избутване на щанга от лег с тесен хват

Избутването на щанга от лег с тесен хват е базово упражнение за тренировка на трицепса. Упражнението е често използвано и с доказан ефект. То е многоставно и се изпълнява най-добре със свободна тежест (въпреки че, има хора, които използват машини като смит машината). Ако искате големи ръце, то трябва задължително да тренирате добре трицепса, тъй  като той е 2/3 от ръката, много хора смятат бицепса за по-важен мускул и тренират и дори го претренират в опита си за имат по-голяма ръка, но всъщност той е 1/3 от ръката . Упражнението акцентира върху триглавия мускул на ръцете и гърдите – според ширината на хвата. При по-широк от раменете хват акцентът се измества върху гръдните мускули, а при хват по-тесен от раменния се натоварват повече трицепсите. Добре е да се постави в началото на тренировката ви за трицепс.

избутване на щанга от лег с тесен хватНа следната илюстрация може да видите натоварваните мускули по време на изпълнение.

 

 

 

 

 

 

 

 

 

Начин на изпълнение 

Някои основни неща

  • Легнете на лежанката
  • Хванете добре тежестта с желания хват (обикновено между 10-40см според тялото ви)
  • Повдигнете тежестта от стойката и пуснете с контролирано движение до достигане на долната част на гърдите
  • Дръжте лактите близо до тялото или леко навън
  • Върнете тежестта на около 90% от началното състояние (не изпъвате ръцете до-горе за да не натоварвате излишно лакътните стави) и без почивка продължете с изпълнението

Чести грешки

  • Не прекалявайте с тесния хват, дръжте ръцете си поне на 10-ина см една от друга (при най-тесния, добър хват, опънатите ви палци не трябва да се докосват), ако скъсите прекалено разстоянието рискувате контузии и излишно натоварване на ставите.
  • Непълна амплитуда – спускайте почти до опиране на лоста в долната част на гърдите и върнете на около 90% от началното състояние. Така ще си осигурите максимално добро натоварване и по-добри резултати.
  • Не прекалявайте с килограмите, упражнението позволява добро натоварване и е добре да сте внимателни с килограмите, в противен случай си играете на руска рулетка със ставите си.
  • Прекалено извит гръден кош и отблъскване на лоста с него – много хора правят тази грешка, извиват кръста си като дъга (като така скъсяват амплитудата на изпълнение, заради позицията на гръдните си мускули) също така използват гръдния си кош като трамплин за тежестта, това както вероятно се досещате отново е предпоставка за травми, а и ще отнеме натоварването от трицепсите.

Съвети

  • Не изпъвайте ръцете до горе (не ги заключвайте) така тежестта ще спре да натоварва трицепса и ще премине върху ставите ви.
  • Спускайте тежестта максимално до-долу, избягвайте частични амплитуди, това ще ви донесе по-добро натоварване на трицепса и по-добри резултати.
  • Внимавайте с китките си, повечето лостове товарят китките и е добре да ги държите изправени и да следите за дискомфорт, излишно натоварване и болки в тях. Ако усетите подобно нещо, най-добре намалете килограмите!

By Admin

1 273 thoughts on “Избутване на щанга от лег с тесен хват”
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