Концентрирано сгъване с дъмбели от седеж

Концентрираното бицепсово сгъване е изолиращо упражнение натоварващо бицепсите и брахиалисите.  Упражнението се препоръчва за изпълнение от средно напреднали и напреднали трениращи, обикновено се използва в средата на тренировката за бицепс.

 

Концентрирано сгъване с дъмбели от седеж

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

 

 

 

 

 

 

 

 

Начин на изпълнение

  • Вземете подходяща тежест и седнете на пейката
  • Разкрачете краката и отпуснете работещата ръка надолу заедно с тежестта, като упрете лакътя във вътрешната страна на бедрото
  • С другата ръка се подпрете на другия за по-добра опора
  • Изпълнете сгъване с работещата ръка в лакътя до или малко над прав ъгъл и отпуснете контролирано в начално положение

 

Чести грешки

  • Излишни движения – по време на упражнението не движете ръката си и не се люлейте за да получите максимално натоварване на целевия мускул.
  • Променяне на позицията на предмишницата – сгъващото движение трябва да става в една и съща посока и позиция, съответно не трябва да измествате позицията на предмишницата или рамото по време на самото изпълнение, изпълнявайте най-обикновено сгъване в лакътя! Ако усетите, че правите чийтинг по-добре намалете килограмите.

Съвети

  • Изберете подходящи тежести  и внимавайте с тях, защото поради изолиращия си характер това упражнение оказва голямо натоварване върху бицепсите и при ненужно големи тежести може да се контузите сериoзно!
  • Избягвайте чийтинг движения – резки движения и засилки.

By Admin

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