верикално повдигане на краката от стенд

Упражнението е многоставно, базово за тренировката на коремната мускулатура. Използва се от начинаещи и напреднали, тъй като е лесно за изпълнение и с минимален риск от травми. Натоварва цялата коремна мускулатура и оказва малко повече фокус върху долната част на мускулатурата.
повдигане на краката от стенд за коремНа следната илюстрация може да видите мускулите които се натоварват по време на изпълнение.

Начин на изпълнение

  • Хванете се за лостовете, като упрете гърба си плътно към облегалката и нагласите лактите на удобна позиция
  • Отпуснете крака си във въздуха и изберете дали ще правите упражнението с прави в колената крака или свити
  • Повдигнете краката си до получава не на 90 градусово сгъване в таза или ако желаете може и повече

Чести грешки

  • Използване на засилка – често начинаещите в това упражнение използват засилка, когато краката им са в долна точка те замахват нагоре и така не натоварват максимално добре мускулите. Опитайте да изпълнявате упражнението с бавно и контролирано движение.

Съвети

  • За по-добро натоварване изпънете крака си в коленете, така ще имате повече тежест която да вдигнете и ще натоварите мускулите си максимално добре.
  • Ако не можете да изпълнявате упражнението с прави крака, свиите ги в коленете и може да ги редувате с прази крака през няколко повторения, така ще заякне мускулът ви и ще е готов за по-трудното изпълнение.
  • Не прекалявайте с повторенията, обикновено коремната мускулатура се третира различно спрямо другите мускули, но ако искате силна и изваяна мускулатура, то тренирайте в 3-4 серии не повече от 20 повторения!
  • В случай обаче, че ви е прекалено лесно, може да добавите допълнителна тежест, завързана за краката ви или просто да я стиснете между глезените си.

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