Повдигане на ръце напред с дъмбели

Повдигане на ръце пред тялото с дъмбели или щанга е изолиращо упражнение натоварващо раменните мускули и в частност предните глави. При повдигането на дъмбели се натоварват предните глави на раменете, а при използването на лост се натоварват и горната част на гръдните мускули. Упражнението се използва като второ или трето в тренировката за рамо, препоръчва се за изпълнение от средно напреднали и напреднали, а за начинаещи да се изпълнява под наблюдението на фитнес инструктор.
Повдигане на ръце напред с дъмбелиПовдигана на ръце напред с щангаНа следните илюстрации може да видите мускулите участващи по време на изпълнение на упражнението.

Начин на изпълнение

  • Хванете лоста с хват малко по-широк от раменете
  • Изправете добре тялото си, стегнете кръста и корема, чрез контролирано движение повдигнете тежестта до нивото на раменете и отпуснете обратно в начална позиция без да оставяте мускулите да почиват повторете отново

Чести грешки

  • Непълна амплитуда – непълната амплитуда ще отнеме от резултатите, които бихте постигнали с това упражнение. Съветваме ви да изпълнявате пълното движение, а  именно от долна точка(без да отпускете тежестта за да не оставите мускулите си да почиват) до достигане на нивото на ременете ви.
  • Засилка – най-често срещаната грешка при това упражнение, засилката често се случва при прекомерни килограми и/или при начинаещи трениращи. Упражнението е изолиращо и поради техниката на изпълнение не позволява големи килограми. Съветваме ви да подберете добра тежест и да изпълнявате движението контролирано, за да извлечете максимални резултати и да предотвратите травми.
  • Повдигане с ръце вместо с раменете – движението трябва да се изпълнява със застопорени ръце, раменете трябва да са единствените движещи стави, лактите и китките ви трябва да стоят неподвижни по време на изпълнение.

Съвети

  • Загрейте добре раменните стави преди да изпълните това упражнение.
  • Изберете подходяща тежест, която ви позволява добро изпълнение без да се налага да правите чийтинг.
  • Стойте добре изправени, и избягвайте движения в тялото, освен в лактите.
  • Концентрирайте се над раменните мускули, избягвайте да напрягате другите части на тялото си, кръст/ръце и др.

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