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Упражнения за гърди Упражнения за трицепс

Кофички

ByAdmin

окт. 12, 2018
кофички изпълнение

Кофичките са упражнение което всеки трениращ може да включи в своята програма. Те се използват за увеличаване на мускулната маса на трицепсите и гърдите. Упражнението не изисква сложни движения и не крие големи рискове от контузии, поради това може да се използва както от напреднали и средно напреднали така и от начинаещи. Повечето трениращи включват кофичките като крайно упражнение за доизпомпване на мускулите. Кофичките обикновено имат 2 разновидности, кофички на успоредка като там акцентирания мускул се определя от ширината между лостовете, ако е по-тясно разстоянието между тях то акцентът отива върху трицепсите и обратно ако разстоянието е по-широко , акцентът отива върху гърдите. Другия вид кофички се изпълнява на пейка (получкофички), като те натоварват повече трицепсите. Нека разгледаме по отделно тяхната техника на изпълнение:

Кофички на успоредка

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

 

 

 

 

 

 

 

 

 

Начин на изпълнение

  • Хванете се за раменете на успоредката
  • Отскочете нагоре и изпънете ръце това е началната позиция
  • Спуснете надолу до достигане на прав ъгъл в лактите, след което върнете обратно в начална позиция

Чести грешки

  • Свиване на раменете – раменете ви трябва да са неподвижни по време на изпълнение на упражнението, те трябва да играят роля на става, а не на подпомагащ мускул (синергист).
  • Допълнителни тежести – добре е да се добавят допълнителни тежести, но само ако сте 100% сигурни че са ви необходими и че изпълнявате упражнението правилно. Кофичките могат сериознода натоварят лактите, раменете и мускулите на гърдите и трицепсите при неправилно изпълнение, особено при наличието на допълнителни тежести!  Тежестите са предпоставка за контузии, но също така и при неправилно изпълнение ще изгубите натоварването върху желаните мускулни групи!
  • Засилване – една от най-честите грешки при изпълнение на това упражнение е засилката, тя дава чувството на по-лесно за изпълнение упражнение, но всъщност ще отнеме доста от натоварването и ще рискувате да се контузите. Добре е да изпълнявате упражнението бавно,контролирано и в пълна амплитуда за да извлечете максимума от него.

Съвети

  • Загрейте добре – преди изпълнение на кофичките, загрейте добре лактите и раменете си, защото те са под голямо напрежение по време на упражнението.
  • Изпълнявайте в без излишни движения – стремете се да движите тялото си нагоре-надолу без клатещи и дъгообразни движения.
  • При допълнителни тежести – при слагането на допълнителни тежести внимавайте за техниката на изпълнение и следете за болезнени усещания в ставите и мускулите на гърдите/трицепсите/раменете!
  • Дръжте гърба си изправен – по време на изпълнение дръжте тялото си неподвижно и се стремете да гледате напред.
  • Не сключвайте ръцете си в лактите – съветваме ви да запомните това правило и да го изпълнявате при абсолютно всички упражнения!Сключването на ръцете/краката обикновено от една страна губи натоварването върху дадения мускул и от друга е предпоставка за контузия на ставите, поради излишното натоварване върху тях.

 

Кофички на пейка (Полукофички)

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

 

 

 

 

 

 

 

 

 

Начин на изпълнение

  • Поставете две пейки успоредно и на разстояние което отговаря на правилното изпълнение на упражнението( така , че гърбът ви да допира леко пейката)
  • Седнете на едната пейка, поставете ръцете си до тялото ви, стъпете на другата пейка и минете леко напред (както е показано на илюстрацията), това е началната точка
  • Спуснете тялото си надолу като сгъвате ръцете в лактите до получаване на прав ъгъл (в лактите).
  • Върнете отново в начална точка, като избутвате с фокусирано внимание върху трицепсите

Чести грешки

  • Изкривен гръбнак – дръжте гръбнака си изправен и гледайте напред, така ще се фокусирате над упражнението и няма да натоварвате излишни стави и мускули.
  • Не избутвайте лакти назад – по време на изпълнение не местете дланите и не избутвайте лакти назад, особено при допълнителни тежести, това е предпоставка за контузия.
  • Не поставяйте дланите си прекалено близо или далеч една от друга – най-добре е да държите дланите си отстрани на тялото, т.е колкото ширината на раменете ви, при по-широк или тесен хват рискувате контузии.

Съвети

  • Не бързайте да слагате допълнителни тежести – заучете добре техниката на изпълнение, и след като почувствате нуждата от тежести, започнете с малки килограми и следете за болезнени усещания и техниката на изпълнение на упражнението.
  • Не разтваряйте лакти в страни – дръжте ръцете си близо до тялото, така ще избегнете излишно натоварване на други мускули и натоварване на ставите, а в същото време ще натоварите по-ефикасно трицепсите.
  • Изпълнявайте в пълна амплитуда – за да получите максимални резултати, трябва да изпълнявате упражнението в пълната амплитуда, от почти сключени ръце (горна точка) до прав ъгъл в лактите.
  • Не сключвайте ръцете си в лактите – както вече споменахме по-рано, не е добра идея да сключвате ръцете в лактите си, защото ще натоварите излишно ставите и ще премахнете натоварването от желаните мускули (в случая трицепсите).

By Admin

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