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.
На 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.
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- 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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