Повдигане на щанга от лег (лежанка)

Повдигането на щанга от тилен лег е едно от най-често срещани упражнения в залата (упражнението има варианти за ширината на хвата и наклона на лежанката (наклонен и обратен наклон), но тях може да видите в отделни материали). То е базово упражнение и като такова неминуемо всеки който иска да има силни и изваяни гърди, рано или късно ще стигне до него. Едно от най-добрите упражнения за развитие на гръдните мускули, за съжаление често има хора които го изпълняват неправилно и не получават достатъчно добри резултати. Упражнението е многоставно и като такова се препоръчва за хора търсещи по-добри резултати в покачването на мускулна маса и свалянето на мазнини, поради включването на няколко мускулни групи по време на изпълнение.
bpanatomy-001 Както може да видите на илюстрацията, основните мускули които се включват в упражнението са:
Гръдните мускули
Трицепсите
Предните раменни глави

Упражнението, трябва да се изпълнява с бавно и контролирано движение, в противен случай рискуваме сериозни контузии в областта на рамената и гърдите,  а при неправилно хващане и контузия в китките.

 

 

 

Начин на изпълнение
https://www.youtube.com/watch?v=4499S-gjXBs

Няколко основни неща при изпълнение на упражнението

  • Легнете добре на пейката със крака здраво стъпили на пода (сгънати в колената)
  • Хванете лоста с подхват по-широк от раменете ви (не гледайте разни отбелязвания по лоста, нагласете го според вашия ръст)
  • Минете под лоста и свийте леко кръста навътре (под формата на дъга)
  • Повдигнете лоста и след моментно балансиране спуснете тежестта към долната част на гърдите си
  • След допир до гърдите ви, избутайте тежестта в начална позиция

Чести грешки

  • Не пускайте бързо тежестта
  • Дръжте ръцете леко прибрани към тялото, така че да образуват 45 градуса, така ще избегнете проблеми с раменете особено при изпълнение на упражнението с тежки килограми
  • Не отблъсквайте лоса с гърдите си (те не са там за трамплин)
  • Правете пълното движение на упражнението, ако искате добри резултати трябва да изпълнявате упражненията в пълната им амплитуда
  • Не прекалявайте с килограмите, в противен случай или няма да изпълнявате цялото движение или ще изпуснете тежестта върху гърдите си или рискувате контузии
  • Не се мъчете сами при повдигане на много килограми, извикайте човек които да ви пази, дори при перфектно изпълнение е хубаво да извикате някои приятел или дори случаен човек, които да ви пази по време на изпълнението

Съвети

  • Ако не усещате напомпване или натоварване в областта на гърдите то най-вероятно слагате повече килограми от колкото можете да повдигнете с правилно изпълнение – намалете килограмите и заучете правилното изпълнение на упражнението, след което може да покачвате бавно и устремено!
  • Ако търсите изолиращи упражнения за по-големи гърди, то избутването на щанга не е вашето упражнение!Разбира се ще имате много добри резултати от него но неговата цел не е изолиране на гръдните мускули!
  • Пазете раменете си по време на изпълнение, ако почувствате болка или разтягане намалете килограмите.
  • Ако искате по-добри резултати на лежанката (повече килограми), правете правилно упражнението и с всяка тренировка увеличавайте тежестта със 1-2кг, така тялото ви ще се приспособява бавно и сигурно, и ще избегнете риска от контузии!
  • Не изпълнявайте упражнението на машини като смит машината, така изключвате многоставния фактор и може да изпълнявате неправилно упражнението!

By Admin

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