Придърпване на вертикален скрипец с тесен хват

Придърпването на вертикален скрипец с тесен хват е многоставно дърпащо упражнение фокусиращо се над мускулите на гърба с основна цел сила и плътност на гръбните мускули. Поради изпълнението малките възможности про проблеми на изпълнение се препоръчва за изпълнение от напреднали и начинаещи. Обикновено се слага в началото на тренировката за гръб!

придърпване на скрипец с тесен хват

На следната илюстрация може да видите мускулите участващи по време на изпълнение на упражнението.

 

 

 

 

 

 

 

Начин на изпълнение

  • Нагласете уреда според вашата височина (обикновено се нагласят само възглажничките които придържат краката)
  • Поставете подхдящата  ръкохватка (V образна)
  • Седнете удобно, хванете ръкохватката и придърпайте към гърдите като се стараете да не правите рески движения
  • След което отпуснете до горе

 

Чести грешки

  • Много килограми – трябва да прецените подходящата тежест за вашите възможности, ако прекалите ще започнете да натоварвате излишно други мускули и стави и така няма да получите максимални резултати от упражнението!
  • Засилка – засилката както вероятно се досещате ще отнеме натоварването (поне частично) от гръбните мускули и отново ще доведе до по-слаби резултати от упражнението.
  • Издърпване с кръста вместо с плешките – докато изпълнявате упражнението (въпреки че съществува и динамичен вариант) ви препоръчване на ме се “ излягате“ назад и да не мърдате кръста си, в противен случай ще дърпате повече килограми но не с гръбните а с мускулите на кръста и помощта на засилка!
  • Идърпване с бицепсите – честа грешка при много начинаещи е използването основно на бицепсите при това упражнение, добре е да започнете с малки килограми и да се фокусирате над гръбнте мускули, трябва да ги усещате как работят, ако усещате по-скоро натоварване в ръцете то трябва да намалите килограмите!

Съвети

  • Издърпвайте лоста до достигане под брадичката ви – за да се получи пълна амплитуда и максимални резултати, придърпвайте лоста докато стигне позицията на брадичката ви.
  • Изпълнявайте с контролирано движение – въпреки изпълнението си на уред, е добре да не правите рески движения, в случай че забележете че ги правите то най-вероятно ще трябва да намалите работните килограми!
  • Фокусирайте се над гръбните мускули по време на изпълнение – както вече споменахме, добре е още от началото на изпълнението на това упражнение да се фокусирате над гръбните мускули, така ще направите добра вързка между мускула и шаблона на изпълнение на упражнението и след време когато започнете да покачвате работните килограми то ще продължавате да усещате натоварването в гърба!

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