мъртва тяга изпълнение

Мъртвата тяга е многоставно базово упражнение, комбиниращо няколко мускулни групи. Упражнението е безспорен фактор за покачване на общата сила, маса и издръжливост на тялото. При добро изпълнение може да донесе много добри последици, но често се пренебрегват някои от основните неща и се прекалява с килограмите, което може да доведе до сериозни последици за вашето здраве!  Упражнението е незаменим помощник при развитието на основата на тялото, силата и масата на краката,седалището и кръста. Добре е да се изпълнява от напреднали трениращи поради техниката, трудността и факта, че позволява вдигането на големи тежести. Обикновено упражнението се включва като първо защото е базово, многоставно и позволява голямо натоварване. Има няколко варианта на изпълнение, според ширината на разкрача:класически (с ширина малко повече от раменете) и сумо с широк разкрач и колене и стъпала извити навън; според начина на хват:надхват и смесен(едната ръка в подхват другата в надхват). Смесения хват често се използва за допълнителна стабилност и предотвратява изплъзване на тежестта. 

На следната илюстрация може да видите мускулите, които се включват по време на изпълнение на упражнението.

мъртва тяга

Начин на изпълнение
http://www.youtube.com/watch?v=RJv8OlGX6Zw

  • Подгответе желаната тежест, разкрачете се на ширината на раменете или малко повече, извиите стъпалата си в страни
  • Хванете щангата с надхват или смесен хват, с ширина по-широка от раменете
  • Свийте краката в коленете до образуване на прав ъгъл между прасците и бедрата, като не издавате коленете прекалено напред (трябва да са преди края на пръстите на краката ви), стегнете кръста и корема и изправете гръбначния стълб
  • Изпъчете леко гърди и дръж главата напред
  • Повдигнете тежестта като се стремите да вдигнете пъвроначално с мускулите на краката и седалището, след което включете и мускулите на гърба
  • Стремете се да държите тежестта близко до тялото докато се изправяте, старайте се да не напрягате раменете и да ги вдижите излишно, те трябва да са става на тежестта а не помощен мускул, не дърпайте раменете назад и не се накланяйте
  • Върнете тежестта бавно и контролирано до начална точка,като държите кръста и корема стегнати и гръбначния стълб прав през цялото време

Чести грешки

  • Извит кръст – най-честата и най-опасна грешка, кръста ви трябва да е максимално прав и стегнат през цялото време на упражнението, при големите килограми които позволява упражнението е игра на руска рулетка със вашето здраве.
  • Полу мъртва – полу римска тяга – ако тазвът ви е прекалено на високо (прекалено голям ъгъл между бедра и прасци) то мъртвата тяга ще наподоби римска /Мъртвата тяга изисква свиване на краката в коленете за разлика от римската тяга (също позната като тяга с прави крака).  Също така ако държите краката си доста изправени то тежестта почти изцяло пада на кръста ви, което е предпоставка за сериозна контузия. При повдигне тежестта трябва да се  повдига с краката и седалището първо, за това дръжте бедрата в прав ъгъл спрямо прасците.
  • Използване на бицепса при смесения хват – когато се използва смесения хват (едната ръка е в нахдват, а другата в подхват) ръката, която е в подхват(длан сочеща навън) доста често се включва бицепса при тежки килограми, идеята на ръцете е да играят роля на връзка между тежестта и тялото ви, а не да я повдигат. Ръцете ви трябва да се отпуснати и да са като „ластици“. Участващите мускули са кръста, краката, седалищната част, коремните мускули, трапеца, врата  и гърба.
  • Прекалено свиване на краката – свивайте краката си до постигане на прав ъгъл между бедрата и прасците , ако свиете повече краката си то упражнението ще наподобява повече клекове от колкото мъртва тяга.

 

Съвети

  • Гледайте напред и дръжте гърдите си изпъчени напред.
  • Преди упражнения с големи тежести загрейте добре ставите и мускулите си. Подобен тип упражнения се използват в началото на тренировката и като такива трябва много да се внимава.
  • Не свивайте ръцете си в лактите, ръцете ви трябва да играят ролята на „въжета“ а не на спомагателни мускули.
  • Пускайте бавно и контролирано за максимални резултати, ако искате да получите максимума от мъртвата тяга пускайте тежестта бавно и контролирано, това ще увеличи натоварването на мускула и времето под напрежение което ще доведе до по-добри резултати. Негативната част на всички упражнения се използва със забавено изпълнение защото тя е частта в която мускула се натоварва, положителната е частта която „учи“ нервната система да активира мускулните влакна  максимално много и максимално бързо – експлозивна сила.
  • Дръжте коленете си по посока на стъпалата на ги извивайте навътре.
  • Ако използвате тежки килограми стегнете добре корема, кръста и най-добре използвайте колан за по-сигурно.

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