Избутване на щанга от лег с обратен наклон

Избутването на щанга от лег от обратен наклон е базово, многоставно упражнение фокусиращо се над гръдните мускули. Упражнението се използва най-често като второ или трето упражнение в деня за тренировка на гръдните мускули. Тъй като позволява голямо натоварване и има специфична техника – не се препоръчва за изпълнение от начинаещи, освен ако не го изпълняват в присъствие на напреднал трениращ или най-добре инструктор. Упражнението е разновидност на избутване на щанга от лег с разликата, че натоварва повече долната част на гърдите и е с намалено натоварване над раменния пояс.
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На следната илюстрация може да видите мускулите участващи по време на изпълнение на упражнението.

 

 

 

 

 

 

 

Начин на изпълнение

  • Преди да заемете позицията си на лежанката нагласете наклона, най-добре между 15-35 градуса, и щангата на удобната за вас височина
  • Легнете на пейката като поставите краката си зад поставките пригодени за тях, за да имате стабилност, или стъпете на пода при липса на поставки
  • Легнете назад като внимавате да не ударите главата си, хванете щангата с желания хват, но не по-тясен от раменете ви
  • Повдигнете тежестта и започнете контролирано спускане до почти опиране на долната част на гърдите ви, като държите лактите си леко към тялото (най-добре на 45 градуса), след достигане на крайна точка върнете тежестта горе до достигане на 90% от началното положение, за да избегнете сключването на лакътните стави.

Чести грешки

  • Прави лакти – ако по време на изпълнение държите лактите си прекалено в страни (90 градуса спрямо гръдния ви гош) то ще натоварите прекомерно раменните си стави.
  • Сключване на лакти – когато избутвате тежестта в крайна горна точка не изправяйте ръцете си напълно за да не сключите лактите си, така ще премахнете натоварването от гръдните мускули и ще го прехвърлите на ставите си, а това ще намали резултатите ви и ще предразположи ставите ви към контузии.
  • Отблъскване на лоста в гръдния кош – когато отпускате лоста го правете бавно и контролирано, ако го отблъсквате от гръдните си кош, то вие засилвате тежестта и премахвате натоварването от гръдните мускули, като така ще вдигате видимо повече килограми но всъщност гърдите ви ще изпълняват по-малко работа.
  • Не пълна амплитуда / отпускане на лоста до корема вместо гърдите – лоста трябва да падат в долната част на гърдите, ако го избутате прекалено напред (към корема) то скъсявате амплитудата на изпълнение и както при всички упражнения по-малката амплитуда = по-малки резултати.

Съвети

  • Ако сте решили да изпълнявате упражнението с много килограми повикайте някой които да ви пази по време на изпълнение, тъй като обратната лежанка е много рисково поради наклона и при неуспех на избутване – тежестта ще падне на врата ви.
  • Ако усещате дискофорт в раменете – намалете тежестта и забележете дали не държите щангата прекалено тясно или не избутвате лактите си прекалено в страни от тялото ви.
  • Не местете раменете си към тялото или назад те трябва да стоят в ставата си и да се движат само спрямо тежестта, без излишни спомагателни движения.

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