лег преса изпълнение

Избутването на лег преса е многоставно бутащо упражнение акцентиращо върху бедрените мускули, то се използва както за сила така и за маса на мускулите на бедрата. Използва се често, като първо или второ упражнение в деня за трениране  на краката. Препоръчва се за средно напреднали и напреднали трениращи, а при начинаещите е добре да се изпълнява под надзор на инструктор, тъй като  това упражнение позволява голямо натоварване, а при подобни тежести е винаги добре да се внимава и да се изпълнява максимално правилно. Има варианти на изпълнение според ъгъла под който е уреда, но основно се среща 90 и 45 градуса. Обикновено 45 градуса не се препоръчва поради риска от наклона, но е удобна за избутване на по-големи тежести, докато лег преса при която се избутва тежестта право напред е доста по-трудна за изпълнение и е с намален риск от контузии и травми. Според позицията на стъпалата ви може да промените конкретния акцент върху частта от бедрата която желаете да натоварите:

  • ако краката ви са близки и леко нагоре на платформата, акцентът е повече върху седалището и задната част на бедрата
  • ако краката ви са по в долната част на платформата, акцентът е повече върху квадрицепсите
  • ако краката ви са разтворени с леко извити пръсти навън, акцентът е повече върху вътрешната страна на бедрата
  • ако краката ви са близки един до друг и в центъра на платформата, акцентът е отново върху предната част на бедрата

Изображението по долу показва позата на краката върху платформата и конкретния акцент според нея.

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

Начин на изпълнение

  • Сложете желаните тежести на машината и нагласете позицията на седалката, така че краката ви в начална позиция, да са свити в коленете
  • Седнете удобно на седалката, като се стремите да стойте с изправен гръб и стегнат корем
  • Стъпете с желания разкрач, ние ви препоръчваме леко широк разкрач в центъра на платформата с пръсти леко извити навън, премахнете предпазителя и избутайте тежестта, като се стремите да натискате максимално с бедрените мускули
  • След достигане на 95% от изправяне на краката, без да сключвате колене, отпуснете бавно и контролирано до начална позиция, без да оставяте мускула да почива
  • След края на серията върнете предпазителя и отпуснете тежестите върху него

Чести грешки

  • Сключване на ставите  – най-честата грешка при това упражнение, е сключването на коленете в горна точка, това е голяма грешка, тъй като при тежки килограми и сключване на коленете вие оставяте тежестта да почива, съответно премахвате натоварването от мускулите и го поставяте върху ставите, което е много сериозна рискова ситуация. Изпълнявайте упражнението до почти пълно изправяне на краката, но не оставяйте мускулите да почиват в горна точка!
  • Непълна амплитуда – поради факта, че повечето уреди позволяват да се нагласят според ръста и физиологичните особености на човек, а и освен това упражнението позволява страшно голямо натоварване, е добре да нагласите седалката така, че да изпълнявате пълна амплитуда, както е показано началната позиция на илюстрацията, а не с полу изправени крака, защото така ще натоварвате доста по-слабо и по-малка част от мускулите си и няма да извлечете максимални ползи от упражнението. По време на изпълнение отпускайте до свиване на коленете, си особено в тежките серии, защото е често срещано явление, когато някой натовари максимално краката си да изпълнява доста малка амплитуда!
  • Изкривяване на коленете – краката ви трябва да стоят по права линия, не позволявайте коленете си да се свиват навътре или да излизат навън, те трябва да идват право към тялото ви, в противен случай рискувате излишни проблеми със ставите.

Съвети

  • Загрейте добре ставите на краката и цялото тяло, за да избегнете контузии при тежките серии на това упражнение.
  • Винаги дръжте пръстите леко извити навън, така ще премахнете част от излишното напрежение върху ставите.
  • Внимавайте с килограмите, изберете подходящи тежести за изпълнение на упражнението, с добра техника и пълна амплитуда.
  • Не правете резки движения, изпълнявайте бавно и контролирано, за да натоварите максимално мускулите.
  • При тежки серии, винаги бъдете готови да дръпнете лоста, които спира тежестта. Ако нямате лост то повикайте някой, който да ви пази по време на изпълнението.

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