Повдигането на пръсти е базово упражнение за прасците. Натоварва триглавите подбедрени мускули (прасците) и поради изолиращия си характер не натоварва допълнително други мускули. Може да се изпълнява на машина, от стоеж или седеж. Тежестта може да се постави на врата (при стоеж) и на бедрата при седеж. Обикновено се включва към края на тренировката за крака.
На следната илюстраця може да видите натоварваните мускули.
Начин на изпълнение
https://www.youtube.com/watch?v=FEewFamWj4E
- Изберете тежестта и я поставете пред вас (ако ще изпълнявате упражнението от седеж), сложете подложка на краката за да може да ги пускате по-пълно надолу, за по-добра амплитуда. Стъпете на подложката с половин стъпало, сложете тежестта на бедрата си и повдигнете краката си нагоре използвайки прaсците си. След достигане на максимална горна точка върнете обратно долу, бавно и контролирано до усещане на не болезнено разтягане.
- Изберете подходящата тежест и сложете подложка пред вас, нагласете я добре така че тялото ви да е в права позиция след като вземете тежестта (при изпълнение на повдигане на пръсти от стоеж), както при клека трябва да стегнете добре корема и да изправите и стегнете кръста, за да избегнете контузии в тази област. Стъпете на подложката на краката балансирайте се добре, отсtъпете леко назад като се стремите да стойте на половин стъпало, вдигнете се на пръсти използвайки максимално прасците и с бавно и контролирано движение се върнете долу, като продължете до усещане на не болезнено разтягане в прасеца.
Чести грешки
- Непълна амплитуда – добре е да изпълнявайте пълната амплитуда на упражнението. От повдигането максимално нагоре до не болезнено разтягане в крайна долна точка. Така ще си осигурите максимални резултати.
- Лоша форма при повдигна на пръсти от стоеж – при изпълнение от седеж внимавайте с килограмите и формата на тялото ви. Дръжте кръста и корема стегнати и гръбнака прав през цялото време.
- Избягвайте засилки – избягвайте излишни засилки и чийтинг тъй като упражнението е изолиращо е добре да се концентрирате над добро изпълнение и движение със забавено изпълнение, за сметка на големи килограми и чийтинг.
Съвети
- Изпълнявайте движението в рамките на 5-15 повторения като се стремите да са сравнително бавни, вместо да бързате и да правите 20-30 повторения, така ще натоварите много повече мускула и ще доведе до по-добри резултати.
- При изпълнение на повдигане на пръсти от седеж не прекалявайте с тежестите поради голямото натоварване на кръста и коленните стави, което може да доведе до контузии и травми.
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