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Упражнения за гръб

Набирания с надхват

ByAdmin

окт. 12, 2018
набирания надхват изпълнение

Набирането с надхват е упражнение което развива много добре мускулите на гърба. За съжаление пренебрегвано от много хора поради трудността на изпълнение. Но всъщност това упражнение със собствено тегло дава невероятно резултати, особено за хората които искат да направят силен и широк гръб.
Вариантите за изпълнение са няколко, според ширината на хвата и според частта от амплитудата в която се изпълнява упражнението.
Ако направим широк надхват ще акцентираме на гръбния мускул.
Ако направим хват с ширината на рамената ни , то ще наблегнем на силата на гърба ни.
pull_upsСпоред амплитудите на изпълнение, ако наблегнем на горната половина от амплитудата ще акцентираме върху гръбния мускул и рамената, а ако наблегнем на долната част от амплитудата ще натоварим повече мускулите на ръцете.

Препоръчително е за хора които се учат да правят набирания да правят с цяла амплитуда, а след като заучат правилно техниката могат да разделят упражнението на горна и долна амплитуда.
На изображението може да видите кои мускули се включват по време на изпълнение.
Като многоставно упражнение се препоръчва за хора които имат за цел покачване на мускулна маса, също така и за добра стойка на тялото и здрави и плътни гръбни мускули.

 

 

 

 

 

На следния видео материал може да видите изпълнението на набирания с широк надхват

http://www.youtube.com/watch?v=yQup0DGHEAI

Няколко основни неща по време на изпълнение

  • Застенете под лоста и хванете с желания на широчина и удобен хват
  • Дайте главата си назад, стегнете корема и свийте леко кръста си навътре
  • Нагласете краката си в сключена позиция, свити в колената
  • Повдигнете се до горната точка на упражнението и върнете в долна точка (долната точка зависи от вашите цели) ако искате да наблегнете на гръбните мускули то не пускайте много надолу и наблегнете на 2/3 или 1/2 от горната амплитуда, ако искате да наблегнете на ръцете, то може да пускате до крайна долна точка (напълно отпуснати на лоста)

Чести грешки

  • В случай че не можете да правите набирания, използвайте негативната част на упражнението, и избягвайте резките движения!
  • Не използвате гърба си, а вместо това се набирате използвайки максимално ръцете си – в случай че целите развитие на гръбните мускули трябва да акцентирате на тях, вместо на ръцете си фокусирайте се, по време на изпълнение на упражнението, върху вашите гръбни мускули и не пускайте прекалено до долу!

Съвети
Ако не усещате натоварване на гърба то най-вероятно напрягате прекалено много ръцете, опитайте изпълнение на упражнението в негативната му част (тоест скачате нагоре и се спускате бавно и контролирано надолу). Така ще стимулирате мускула и ще го заучите на правилното движение, и също така ще намалите нуждата от мускулите на ръцете.

By Admin

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