Избутване на щанга от наклонен лег

Избутването на щанга от наклонен седеж 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. Упражнението позволява голямо натоварване, но трябва да се изпълнява с добра техника, за това е добре ако сте начинаещи да заучите добре начина на изпълнение преди да започнете да се натоварвате много. Упражнението е разновидност на избутване на щанга от лег с разликата, че натоварва повече горната част на гърдите.
Избутване на щанга от наклонен седежНа следната илюстрация може да видите мускулите участващи по време на изпълнение на упражнението.

 

 

 

 

 

 

Начин на изпълнение

  • Нагласете наклона на лежанката на около 45 градуса
  • Поставете желаната тежест на щангата
  • Седнете удобно, като опитате да нагласите седалката така, че когато имате тежест да не се измествате надолу, стъпете добре с цяло стъпало на пода и хванете с хват малко по-широк от раменете, без да следите дадени „белези“ по лоста, защото лоста не е пригоден за всеки човек, а се използва стандартна маркировка
  • Повдигнете тежестта, без да сключвате ръцете си в лактите и отпуснете бавно и контролирано надолу като достигнете почти допиране до гърдите ви, задръжте за половин секунда и върнете тежестта обратно в начална позиция

Чести грешки

  • Позиция на лактите – най-честата грешка при това упражнение е неправилната позиция на раменете, което често води до понататъчни оплаквания в областта на раменния пояс. Лактите ви не трябва да са прави а леко под ъгъл спрямо тялото ви, т.е. погледнато отгоре тялото ви трябва да наподобява стрелка, а не буквата T. Когато ръцете ви са прави встрани (подобие на буквата Т) вие натоварвате излишно раменните стави.
  • Повдигане на таза – често неосезамо трениращите повдигат таза си и така успяват да избутват повече килограми, неосъзнавайки обаче, че когато направят това повреме на упражнението, то те изместват натоварването и упражнението наподобява стандартната лежанка. За това по време на изпълнение дръжте тялото си почти прилепнато към лежанката.
  • Непълна амплитуда – друга честа грешка както при повечето упражнения е непълната амплитуда, която отново често трениращи правят несъзнато, защото им позволява да избутват повече тежест. Пълната амплитуда обаче ще ви допринесе много повече резултати, тя представлява от начална горна точка (с почти изправени ръце, но без да са сключени в лактите, за да не натоварвате ставите излишно) до почти опирането на лоста до гърдите, обикновено на около 2-3 пръста.
  • Отблъскване на лоста от гръдния кош – когато се допре лоста до гръдния кош и се използва отблъскването от него, е много вредно за вас – това може да доведе до проблеми с костите, особено при големи тежести, а освен това използвате засилка, която както вероятно се досещате ще намали натоварването върху мускула – съответно и идеята с големи килограми ще се обезсмисли тъй като вие всъщност не ги използвате пълноценно.

Съвети

  • Поради идеята на упражнението, ако искате да извлечете максимална полза от него, то ви препоръчваме да започнете с малко килограми като повикате инструктор, които да следи за евентулни грешки при изпълнение
  • Ако успявате да избутате тежест, която избутвате и на избутване на щанга от хоризонтален лег, то най-вероятно изпълнявате упражнението неправилно, опитайте да не повдигате таза си, тялото ви трябва да стой под 45 градуса ъгъл иначе упражнението започва да прилича на стандартното избутване което ще натовари повече средната част на гърдите и ще премахне акцента от горната.
  • Ако усетите болка или дискомфорт в раменните стави, оставете тежестта обратно, намалете я и опитайте да държите лактите си по-близко до тялото.

 

By Admin

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