Повдигане на дъмбели встрани от наклон напред

Повдигането на дъмбели встрани от наклон напред, за разлика от нормалното разтваряне на ръце, натоварва повече задната глава на раменните мускули. Упражнението обхваща и част от гърба и трапеца. Тъй, че ако искате да увеличите масата на тези мускули то това е вашето упражнение. Често се пренебрегва от начинаещи и поради редовното натоварване на предната част на тялото, прекалено стягане на предното рамо и гръдните мускули, често се наблюдава изкривяване на стойката. За да избегнете това трябва да правите стречинг в областта на гърдите и раменете и да тренирате задното рамо! Упражнението се препоръчва и за начинаещи и за напреднали, но при начинаещите е добре да се наблюдава от фиtnес инструктор за изпълнението с правилна техника. Упражнението не позволява големи килограми и ако видите, че някой го изпълнява с много големи тежести то най-вероятно не изпълнява пълна амплитуда или прави чийтинг.
Упражнението може да се изпълнява както от стоеж така и от седеж на стол или пейка.
Повдигане на дъмбели всрани от наклон напредНа следната илюстрация може да видите мускулите участващи по време на изпълнение на упражнението.

Начин на изпълнение

  • Хванете желаните тежести, свийте леко краката в коленете и ръцете в лактите , наведете се напред, като държите кръста прав и корема стегнат
  • Отпуснете ръце надолу с длани една към друга, извършете повдигане с ръце в страни като се стремите да извършвате движение само в раменете, повдигнете до достигане на ръцете ви на водоравно положение, следкеото бавно и контролирано отпуснете отново тежестите до начална точка, без да оставяте мускулите да почиват

Чести грешки

  • Засилка – една от най-честите грешки при това упражение, е засилката, тъй като ръцете са отпуснати в долна точка и позволяват около 1/3 от движението да се използва като засилка, но помнете, че засилката ще премахне натоварването от мускулите, ще скъсите амплитудата и съответно няма да извлечете максимума от упражнението
  • Непълна амплитуда – непълната амплитуда също е често срещано явление при това упражнение, пълната амплитуда е от долна точка до достигана на ръцете до водоравно положение, когато ръцете  и лактите са на една равнина. При изпълнение на пълната амплитуда, ще натоварите много по-качествено мускулите и ще видите по-добри резултати
  • Помагане чрез движение на други мускули – когато изпълнявате упражнението, се стремете да извършвате движение само в раменете, все пак е упражнение за раменния пояс. Ако извършвате други излишни движения, като свиване в лактите или кръста, рискувате да се контузите и разбира се ще отнемете отново от натоварването на раменния пояс.
  • Извит гръб – правият гръб и стегнат корем е много важно правило при всички подобни упражнения, дръжте гърба си изправен за да избегнете контузии в тази област, разбира се ако използвате пейка или стол също трябва да го държите изправен, въпреки че , тогава ще е в доста по-малко рисково положение

Съвети

  • Извършвайте движението бавно и контролирано в пълната му амплитуда, без да оставяте мускулите да почиват в долна точка, за да получите максимално натоварване на мускулите.
  • Подберете подходящите килограми за извършване на правилна техника на изпълнение.

 

By Admin

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