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.
На 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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