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Упражнения за гърди

Кросоувър

ByAdmin

окт. 12, 2018

Затваряне за гърди на скрипец, или още познато като кросоувур, е упражнение изолиращо гръдните мускули. Изисква се наличието на портален скрипец за да се изпълнява упражнението. Препоръчва се използването му като последно или пред последно упражнение в деня за тренировка на гърдите. Упражнението оказва постоянно натоварване на гръдните мускули в голяма амплитуда на движение и като такова често се използва в тренировки за оформяне на мускулите и стимулиране на мускулна хипертрофия.
кросоувър На следната илюстрация може да видите мускулите участващи по време на изпълнение на упражнението.

 

 

 

 

 

 

 

 

 

Начин на изпълнение

  • Нагласете желаните килограми
  • Хванете с едната ръка ръкохватката, после вземете другата ръкохватка с другата ръка
  • Замете леко наведена напред позиция, с единия крак изведен напред и леко свит в голяното
  • Отпуснете ръцете си в страни и ги съберете с контролирано движение пред гърдите си
  • След събирането на ръцете си ги разтворете бавно обратно

Чести грешки

  • Използване на подпомагащи мускули – по време на изпълнението трябва да фиксирате раменете, лактите и китките, изпълнението трябва да става с непроменен хват и максимално движение с гръдните мускули без излишни натоварвания в раменете, гърба или бицепсите.
  • Засилка – упражнението е изолиращо и като такова трябва да се изпълнява контролирано, без чийтинг и излишна засилка, която ще позволи изпълнението с повече килограми за сметка на натоварването над гръдните мускули.
  • Променяне на ъгъла на лактите – ъгъла на лактите трябва да не се променя, освен при удължената амплитуда, за да избегнете излишно натоварване на допълнителни мускули и изместване на фокуса от гръдните мускули.

Съвети

  • Има 3 различни вида на амплитуда: удължена, пълна и частична. Удължената амплитуда отпускате ръцете си до крайна горна точка (както е показано на илюстрацията) а в крайна долна точка кръстосвате ръцете си една върху друга. Пълната амплитуда е от горна точка, китки и рамене на еднаква височина, до допирането на ръцете в долна точка. Частичната амплитуда, най-често практикувана от бодибилдъри, представлява на 80% от пълната амплитуда, използват се по-кратки и концентрирани движения за максимално натоварване на гръдните мускули.
  • Удължената амплитуда се препоръчва за напреднали трениращи, тъй като указва допълнително натоварване на ставите.
  • За най-добри резултати от упражнението, избирайте добри килограми, изпълнявате пълна или частична амплитуда и се концентрирайте над гръдните мускули, като ги стягате допълнително по време на изпълнение.

By Admin

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