напади изпълнение

Нападите са многоставно, базово упражнение натоварващо бедрата и седалищната мускулатура. Упражнението подобрява баланса на тялото като включва доста стабилизатори поради особеността си на изпълнение. Упражнението може да се изпълнява със собствено тегло, с дъмбели или със щанга зад врат. Като последното е най-трудно за баланс и се препоръчва на напреднали трениращи. Освен това може да се изпълнява на място или под формата на разходка, т.е. без да се връщате назад след всяко изпълнение. Упражнението се използва често като второ или трето в деня за тренировка на крака, като то спомага за сила, издръжливост, оформяне и балансиране на мускулите и мускулния тонус.

напади

На следната илюстрация може да видите мускулите участващи по време на изпълнение.

 

 

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

  • Изберете желаната тежест, и застанете изправени
  • Стегнете корема и кръста си и с балансирано движение напревете крачка напред и приклекнете, до образуване на малко повече от прав ъгъл в двете колена(както е показано на илюстрацията)
  • Отново с балансирано движение се върнете в начлано положение и повторете движението с другия крак


Чести грешки

  • Широка или тясна крачка – направете няколко крачки преди да започнете, за да имате представа колко трябва да се разкрачвате когато сте с тежест, в противен случай може да се натовари прекалено излишно колянната става или да разтегнете сухожилие.
  • Допиране на коляното в пода – избягвайте да допирате коляното си в пода тъй като така ще отнемете от тежестта върху крака си, а също така може да контузите коляното си.
  • Големи тежести – ако смятате че можете да изпълнявате упражнението с големи тежести, загрейте добре и направете 1 серия с леки тежести за да подготвите ставите и мускулите си. Обърнете внимание че при неправилно изпълнение (прекалено рязко или прекалено разтегнато) може сериозно да контузите коленете си!

Съвети

  • Избягвайте да спускате тежестта рязко, защото това е предпоставка за контузии, особено с големи тежести.
  • Изпълнявайте упражнението с предпазливост и обърнете внимание на баланса си, не правете резки и неконтролируеми движения.
  • Обърнете внимание на коленните си стави, ако усещате напрежение опитайте с по-малки тежести или по-малък разкрач.
  • Стъпвайте с предния крак първо на пета и после с цяло ходило.

By Admin

692 thoughts on “Напади”
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