Това е едно комплексно и базово упражнение, което тренира целия гръб (дори трапеца и рамото, бицепса и не само). Въпреки че е упражнение със собствено тегло, не го подценявайте, защото ще ви позволи да натоварите гръбните мускули изключително ефективно. Подходящо е ако желаете да качите маса на гърба си или да оформите релефа в същата зона.

 

Ниво: от НАЧИНАЕЩИ до НАПРЕДНАЛИ

 

 

Участващи мускули и разлики:

 

Разликата се състои в начина по който хващате лоста. При подхвата това е отдолу, а при надхвата отгоре.

 

Ако опитате да пробвате двете упражнения ще забележите че едното е по-лесно от другото. Подхватът допълнително активизира използването на бицепса. По този начин голяма част от напрежението е пренасочено към ръцете от колкото към гърба.

 

Това упражнение може да бъде включено в една добра програма за ръце.

  • Първичен: Широк гръбен мускул (Latissimus Dorsi)
  • Синергисти: Бицепс, Предмишница, Трапец, Задно рамо
  • Стабилизиращи: Трицепс, Гърди

 

 

Начин на изпълнение:

 

 

1). Застанете под лоста на няколко см. от него.

 

2). Хванете се за него като следите разстоянието между ръцете ви трябва да е малко по-широко от това на раменете ви.

 

3). Отпуснете се на лоста като свиете краката в коленете. Когато сте в тази поза следете да не сте напълно отпуснати – лактите трябва да са леко присвити а рамената леко придърпани назад.

 

4). Вдишайте и след това се издърпайте нагоре към лоста. Представете си че дърпате лактите надолу към земята. Дръжте ги близо до тялото.

 

5). Целта е да се издърпате толкова че да може брадичката ви да премине съвсем леко над лоста.

 

6). Пуснете се леко надолу като опитайте движението да е възможно най-контролирано. Не се отпускайте директно в най-долната позиция. Издишайте по време на пускането.

 

Най-чести грешки и съвети:

 

1). Чийтинг – Чийтването или използването на инерция е ненужно в повечето ситуации, особено ако тепърва започвате. Това е така защото е важно да свикнете как се изпълнява правилно. Признаците на чийтинг са използването на краката с цел засилка и повече инерция.

 

2). Частичен диапазон на движение – Често, дори несъзнателно, е възможно да изпъваме врата и брадичката нагоре с цел да „достигнем“ лоста по-лесно. Това скъсява движението и по никакъв начин не ни помага, защото по този начин правим частично набиране.

 

3). Отпускане – Движението трябва да бъде бавно и контролирано през цялото време. При движението надолу в никакъв случай не се отпускайте директно на рамената си. Това може да доведе бързо до травми в раменните стави (и не само там).

 

4). Винаги загравяйте преди тренировка особено при тежки упражнения като това. Това ще ви предпази от травми и болки.

 

5). Дръжте лактите близо до тялото. Внимавайте да не стърчат настрани или напред.

 

6). Не преминавайте към по-трудните вариации на това упажнение преди да сте свикани достатъчно добре с по-лесните. Някои от тях са изключително трудоемки и могат да доведат до травми при не добра подготовка.

 

7). При движението нагоре се съсредоточете да дърпате с лактите (надолу и назад) така ще използвате гръбните мускули по-ефективно.

 

Мнение:

 

Абсолютен фаворит на много хора набиранията на лост са не случайно и едно от основните неща които се изпълняват в уличния фитнес (street fitness). Това е така защото то е изключително ефективно при развиването на гръбните мускули и горната част на тялото. С него можете лесно да развиете средната част на гърба между лопатките (горен и долен трапец) и така да го запълните по-добре.

 

За да започнете да се набирате се изисква не малко сила, но въпреки това е подходящо за почти всички, дори за начинаещи в залата или на площадката.

 

Всъщност, едино от най-големите му преимущества е че не ви е нужно почти нищо за да го изпълнявате освен един лост. Не изисква пари, фитнес карти или каквото и да е било освен желание.

 

Ако случайно ви се струва скучно или лесно, можете да използвате някои от много различни варианции, които могат да променят не само интензитета на натоварването, но и използваните мускули. По-този начин можете да улесните или да го направите по-трудно за изпълнение.

By Admin

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