клек изпълнение и техника

Клякането с щанга, зад врат или над гърдите, е едно от основните упражнения, които трябва всеки от нас да знае. Клякането е много естествено упражнение за нашето тяло, на всеки от нас се налага да клекне по една или друга причина, случва се постоянно, без дори да го осъзнаваме. Клякаме при сядане на стол, при вдигана на предмети от земята и др. Добре е да заучим правилния клек за да може да предпазим тялото си от контузии. Също разбира се, както заглавието казва ако искате здрави и силни крака,които са основата на нашето тяло, а и по-добри резултати във фитнеса – то клякането е вашият пръв приятел! Клякането е многоставно упражнение, тоест тренираме няколко мускулни групи с едно упражнение, и като такова ще помогне за цялостната стойка и сила на тялото ви. За дамите е особено важно ако искат да имат изваяни бедра и стегнато дупе! squat-musclesfront-squats На следните илюстрации може да видите мускулите които се включват по време на клякане с щанга. За съжаление много хора смятат това упражнение за лошо за кръста, трудно и опасно, а някои дори смятат че няма нужда от тренировка на краката си. Упражнението не е лошо за кръста нито за която и да е част от вашето тяло, освен разбира се ако не прекалите с килограмите или не го изпълнявате правилно. Задължително заучете максимално добре изпълнението на клековете преди да прибегнете към подобни стъпки! Започнете само със лоста и заучете правилната стойка на тялото ви, следете се в някое огледало или извикайте приятел на помощ. За да не изпадаме в дълги обяснение как трябва да се изпълнява клек с щанга, ще покажем видео материал

  • Разгрейте тялото и наблегнете на бедрата си преди да започнете, добри варианти са кратко кардио или стречинг
  • Разкрач поне на широчината на раменете ви
  • Стъпалата ви трябва да се леко извъртени навън за по-добър баланс
  • Стъпнете добре с цялото ходило и наблегнете на петата
  • Изправете или дори свийте гръбнака навътре (през цялото време)
  • Хванете щангата с широк хват
  • Гледайте напред и избягвайте въртене и свиване на врата
  • Избутвайте тежестта с фокусиране върху бедрените мускули
  • Внимавайте при вземането и поставянето на тежестта

Чести грешки при изпълнение на клековете

  1. Прекалено голяма тежест – повечето хора във залата се стремят да покачват тежестите, и често това води до неправилно изпълнение на упражнението, така не само,че ще намалите вашия прогрес ами също се подлагате на голям риск от травми. При изпълнението на упражнение, особено когато го правите в началото трябва да заучите правилната техника, а това става най-добре чрез по-леки килограми. При покачване на килограмите не забравяйте да следите стойката си и опитайте да оставите егото си извън фитнеса, защото то само ще ви навреди!
  2. Малка амплитуда на изпълнение –  както споменахме в точка 1 ако слагате прекалено големи тежести, най-вероятно няма да изпълнявате упражнението добре, малката амплитуда на изпълнение, ще забави прогреса ви и ще намали ефекта на упражнението върху тялото ви. Изпълнението на клека става от начално състояние (права стойка) до достигане на успоредност между бедрата и пода. Може да видите крайната точка до която се стига на видео материала по-горе.
  3. Извит гръбнак – ако не изправите кръста и гърба си в права линия или дори хлътнала навътре към тялото ви, рискувате да контузите гръбначния си стълб! Такъв тип контузия може да ви изкара от залата за много дълго време!
  4. Тесен разкрач – упражнението разбира се има различни разновидности на разграч, но тесния е най-лошия вариант, тъй като напряга излишно колянните стави и от там ще си докарате само неприятности. Хубаво е разкрача да е поне с ширината на раменете ви, трябва стойката ви да е балансирана и изправена, разбира се има и много широки разкрачи познати като „сумо клек“, които също са вариант и няма да навредят на колената ви.
  5. Клек с наклон напред – ако по време на клякане тялото ви е прекалено наведено напред (най-вероятно от голямата тежест) то рискувате да загубите баланс, също така натоварвате и други мускули излишно, това се счита за неправилно изпълнение на упражнението.
  6. Избутване на колената прекалено напред – по време на изпълнение на упражнението колената ви трябва да стоят зад върха на пръстите на краката ви. В случай че издавате колената прекалено напред, ще поставите глезените и колената си под излишно голямо напрежение, също така ще попречите на правилното избутване с бедрените мускули.
  7. Поставяне на щангата на гърба или врата – щангата трябва да се постави на трапеца ви, в противен случай може да се получи излишно натоварване и проблеми със гърба и рамената, а ако оставите тежестта на врата си рискувате проблеми в тази област.  

Клек с щанга зад врат squat1 Най-често срещания вариант и както вече споменахме от него има многобройни ползи, стига да се изпълнява правилно за да се избегнат контузиите. При него може да натоварите мускулите си с повече килограми, но трябва да сте изключителни внимателни. При първите опити е хубаво да сте в присъствието на инструктор за да избегнете максимално риска от грешки. Запомнете да следите формата си дори когато имате години натрупан стаж! Понякога хората се оставят на егото си и заплащат скъпо!

 

 

Преден клек с щанга

 

 

frontsuqatПредния клек е вариант на клековете, при които щангата се поставя отпред над гърдите и се подпира с ръце. Плюсовете при този тип упражнение е ,че стойката ви е по-изправена и често се използва за откриване и изчистване на проблеми с мускули. При него ще трябва да включите повече стабилизиращи мускули, тъй като е по-трудно да се балансира с тежестта, също така най-вероятно ще използвате по-малко килограми, защото е по-труден за изпълнение. Това не трябва да ви пречи, а напротив! Добър вариант е да правите двата вида клек, или да ги сменяте през определен период от време.         За финал, нека добавим че клековете най-добре се изпълняват със свободна тежест, вместо на машини като смит машината. Така ще подсигурите на тялото си необходимите „шаблони на изпълнение“ и когато се наложи да клякате тялото ви ще знае как да се пази! Също така ще си осигурите и максимални резултати за здраво и силно тяло, тъй като упражнението, както вече казахме е многоставно, и поради такова ще кара тялото ви да изразходва огромно количество енергия, следователно ще имате по-добри и по-бързи резултати при покачване и чистене на маса.

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394 thoughts on “Клекове за стегнати и силни бедра”
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