Привеждане на горен скрипец с прави ръце

Привеждането на горен скрипец с прави ръцете е упражнение натоварващо широките гръбни мускули и големите гръдни мускули. Упражнението се използва в деня за тренировка на гръб, обикновено в края на тренировката, тъй като не позволява натоварване с големи килограми, поради специфичната си техника на изпълнение. Упражнението може да се използва както от средно напреднали и напреднали, така и от начинаещи. Привеждане на скрипец с прави ръцеНа следната илюстрация може да видите мускулите участващи по време на изпълнение на упражнението.

 

 

 

 

 

 

 

 

Начин на изпълнение

  • Подгответе желаната тежест на скрипеца, хванете лоста с хват колкото или малко по-широк от раменете ви, стегнете корема и гърба и изправете ръцете си
  • Бавно и контролирано избутайте тежестта надолу до достигането и почти до тялото ви, след което бавно и контролирано отпуснете до начална точка, без да оставяте мускулите си да почиват, т.е. не оставяйте тежестите да се допират

Чести грешки

  • Резки движения – изпълнявайте бавно и контролирано, а не с резки движения, ако искате да извлечете максимума от упражнението. При резките движения рискувате да се контузите и плюс това не натоварвате максимално желаните мускулни групи.
  • Прекалени тежести – както при резките движения отново, подберете добри тежести с които да можете да изпълните упражнението правилно, без да правите излишни спомагателни движения, за да може да извлечете максимума от упражнението. Старайте се да натоварвате гръбната мускулатура, а не корема или ръцете.
  • Сключване на лактите в ръцете – добре е да свиете леко лактите си, за да избегнете излишно натоварване върху ставите.
  • Избутване на тежестта с корема – доста честа грешка, опитайте да не мърдате тялото си по време на изпълнение, движението трябва да става в раменните стави, като бутате тежестта чрез гръбните и помощта на гръдните мускули.

Съвети

  • Заучете правилно техниката на изпълнение, за да може пълноценно да натоварите гръбните мускули.
  • Ако усещате натоварването другаде, а не в гърба, то вероятно или прекалявате с килограмите или техниката на изпълнение не е добра. Махнете от тежестите и опитайте да заучите техниката така, че да се активират гръбните мускули максимално!

 

By Admin

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