Кик-бек изпълнение

Кик-бек с дъмбел е изолиращо упражнение фокусиращо се върху трицепсите. Препоръчително е да не се използва от начинаещи трениращи тъй като техниката е специфична и често при неправилно изпълнение липса резултат. Често това упражнение се слага в края на тренировката за трицепси.

На следната илюстрация може да видите мускулите участващи по време на изпълнение на упражнението.

Начин на изпълнение

  • Вземете тежестта, подходяща за вашите възможностти
  • Изправете гръбнака и вдигнете поглед нагоре, свиите единия крак в коляното и се отпуснете на него
  • Повдигнете ръката си, и избутайте тежестта докато ръката ви стане успоредна с пода
  • *Може да направите упражнението на пейка за да избегнете допълнително натоварване, при него поставете свит в коляното крак на пейката и използвайте свободната ръка за упора

Чести грешки

  • Засилка – Често при трениращите се среща засилването, поради повечето килограми и неуспеха да се изпълни правилно трениращия подсъзнателно включва засилка и други подпомагащи мускули. Това обаче не е добре в подобен тип упражнения, тъй като тяхната цел е изолиране на мускула. Ако искате максимални резултати избегнете засилките, поне до последните повторения не последната серия, тогава може да се използват с цел доизпомпване на мускула.
  • Непълна амплитуда – както при повечето упражнения, ако правите непълна амплитуда то ще премахнете натоварването върху мускула в дадена част и съответно ще видите по-малки резултати. Пълната амплитудата е показана на илюстрацията, от свита в лакътя ръка (начална позиция) до пълно изправяне на ръката назад.
  • Движение на ръката – докато изпълнявате упражнението избягвайте всякакви излишни движения в която и да е част на ръката освен лакътя. Движението трябва да се извършва чрез разгъване на ръката в лакътната става, без движения в рамото или други части на тялото.

Съвети

  • Тъй като упражнението е изолиращо е добре да не прекалявате с тежестта за да получите максимално добре изпълнение и максимални резултати.
  • Започнете с по-малко килограми и увеличавайте постепенно, докато следите техниката на изпълнение.
  • Ако не усещате упражнението в трицепса то най-вероятно сте прекалили с килограмите, намалете ги и опитайте да поправите техниката си.

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