Повдигане на дъмбели от хоризонтален лег

Повдигане на дъмбели от хоризонтален лег е многоставно упражнение целящо да увеличи големината и силата на гърдите, също така увеличава стабилността и издръжливостта на раменните мускули. Главният му акцент са гръдните мускули и трицепсите. Упражнението е предпочитано от мнозина в началото на тренировка за гърди.
Може да се използва за заместване на повдигане на щанга от хоризонтален лег, тъй като има сходна функция, но за сметка на това то позволява по-голяма амплитуда на изпълнение (пускате по до долу и събирате ръцете в крайна горна точка).
повдигане на дъмбели от легНа следната илюстрация може да видите, мускулите натоварвани по време на изпълнение на упражнението.
Това са: гръдните мускули, предните раменни глави и трицепсите. Също така и бицепса които играе роля на стабилизатор при хвата.

 

 

 

 

 

Начин на изпълнение

Някои основни неща

  • Подгответе тежестите и седнете на пейката
  • Вдигнете тежестите и ги поставете на коленете си
  • Повдигнете леко коленете и вземете тежестите, легнете назад в начална позиция (тежестите на височината на гърдите ви)
  • Избутайте нагоре и навътре, почти до допиране на дъмбелите, и издишайте
  • Отпуснете бавно и контролирано до начална точка, като вдишате
  • След края на серията пуснете тежестите на пода ако са прекалено тежки, или се изправете и ги върнете на коленете и обратно долу

Чести грешки

  • Прекаляване с килограмите – изберете подходящи килограми или рискувате травми и недобри резултати от упражнението!
  • Непълна амплитуда – за да получите добри резултати трябва да изпълнявате пълната амплтуда, пускайте ръцете от начално положение до горно (до почти допряно положение на дъмбелите) в противен случай, ще изгубите ползите от това упражнение.
  • Прекалено изпускане на тежестта в крайна долна точка – изпълнението на упражнението е до позиция малко под хоризонталното положение на ръцете. Ако продължите да пускате тежестта рискувате контузии в раменните стави!

Съвети

  • Избягвайте местенето на раменете (било до надолу или нагоре) по време на изпълнение, движенито трябва да става със свиване в раменната и лакътната става.
  • Не прекалявайте с килограмите, при това упражнение е важно бавното и контролирано изпълнение, за сметка на килограмите, ако искате големи килограми използвайте лежанката. Ако прекалите с килограмите най-вероятно няма да изпълните добре упражнението или в пълната амплитуда.
  • Ако усетите болки в ставите, непременно намалете килограмите.
  • Ако по време на изпълнение ръцете ви треперят то отново намалете килограмите!

By Admin

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