лицевви опори изпълнение

Лицевите опори са упражнение основно фокусиращо се върху гръдните мускули, според техния начин на изпълнение те могат да се използват и за трицепсите – тесен разтвор на ръцете ще фокусира натоварването върху трицепсите, а стандартен или по-широк ще натовари повече гръдните мускули. Друг вариант за изпълнение е наклона, класическия наклон товари цялата гръдна част, докато с повдигнати на високо крака, товари горната част на гръдните мускули. Упражнението се използва от начинаещи и напреднали за загряване на гръдните мускули,  в края на упражнение или тренировка за гърди, за максимално напомпване на мускула или при тренировки в домашни условия. При начинаещи може да се използва за правилно заучаване на техниката на избутване, което ще е от полза за правилната техника при всички бутащи упражнения за гърди!
лицеви опори мускулиНа следната илюстрация може да видите мускулите, които се натоварват по време на изпълнение на класическите лицеви опори. Според метода на изпълнение, те може да променят частично фокуса върху дадения мускул.

 

 

 

 

 

 

 

 

Начин на изпълнение

  • Сложете ръцете си на пода, изпънете крака назад
  • Наместете добре китките си и свийте ръцете си в лактите (според желания разтвор на ръцете)
  • Изправете тялото си – гърба, кръста и краката трябва да са в права линия
  • Спуснете до водоравно положение на тялото
  • Върнете в начална позиция, без да заключвате лактите си и продължете с упражнението

Чести грешки

  • Свито тяло – за да натоварите добре желания мускул тялото ви трябва да е в права позиция, така може да натоварвате трицепсите и гърдите, без излишно натоварване на други мускули. За това дръжте тялото си в права линия, без да избутвате раменете напред, да сгъвате в кръста или в седалището, също така дръжте краката си изправени и близо един до друг.
  • Неравномерни движения – правете всяко движение добре контролирано и с еднакви и пълни движения, за да извлечете максимума от упражнението.
  • Непълна амплитуда – за да получите по-добри резултати избягвайте частичните амплитуди, лицевите опори са упражнение без допълнителни тежести (освен ако не желаете) и като такова трябва да се изпълнява много добре, преди да се премине към тежките натоварвания!
  • Засилка – изпълнявайте упражнението контролирано и сравнително бавно, ако бързате ще скъсите много от амплитудата, ще премахнете много от ползите на упражнението и същевременно може да се получи контузия – особено в ставите.

Съвети

  • Ако не можете да правите добре лицеви опори, по-добре не се натоварвайте на лежанката, стигнете до 15-ина добре направени лицеви и тогава преминете към големите тежести на гърдите!
  • Дръжте тялото си изправено и избягвайте излишни некоординирани движения!
  • Дръжте китките си по посока на тялото, ако усетите болки или дискомфорт спрете веднага с упражнението и задължително обърнете внимание на позицията на китките ви.
  • По време на изпълнение дръжте лактите си леко свити тоест  погледнато отгоре ще образувате стрелка, защото колкото повече лактите ви са далеч от тялото , толкова по-голямо и излишно напрежение ще оказвате върху раменните стави, поради този факт много широко разстояние между ръцете не се препоръчва.
  • Ако ще правите тесен разтвор на ръцете – за трицепсовите мускули, внимавайте за болки в лактите и раменете.

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