Придърпване (гребане) на долен скрипец

Придърпването, или гребането, на долен скрипец е многоставно дърпащо упражнение натоварващо големите гръбни мускули. Използва се като второ или трето упражнение в дена за тренировка на гръб, обикновено с цел плътност и сила на гръбната мускулатура. Упражнението не изисква голям опит поради лесната техника на изпълнение, но поради големите тежести и вероятни резки движения не го препоръчваме на на начинаещи без надзора на фитнес инструктор.

Придърпване на долен скрипецНа следната илюстрация може да видите мускулите участващи по време на изпълнение на упражнението.

 

 

 

 

 

 

 

 

 

Начин на изпълнение

  • Нагласете желаната тежест и ръкохватка
  • Седнете с изправен гръб и стегнат корем, като свиете леко коленената си
  • Хванете тежестта и минете леко назад, чрез плешките си придърпайте тежестта към тялото си и отпуснете до начално състояние, без да оставяте мускулите да почиват по време на изпълнение

Чести грешки

  • Засилка – е много важно да не се използва при това упражнение, поради големите тежести които могат да се придърпват и евентуално рязко движение може да получите травми и контузии на кръста и ставите. За да избегнете подобни проблеми, изпълнявайте с добра форма, бавно и контролирано движение.
  • Придърпване с ръцете вместо с гърба – добре е по време на упражнение да се съсредоточите върху придърпването на тежестта с плешките, ако не сте заучили движението или сте поставили прекалено големи тежести то ще натоварвате повече ръцете си от колкото гръбната мускулатура.
  • Избутване с краката – краката ви не трябва да се мърдат по време на изпълнение на упражнението, ако ги използвате ще създадете фалшиво усещане за сила и ще увеличите тежестите и съответно ще намалите фокуса върху гърба.

Съвети

  • Загрейте добре цялото тяло преди да започнете да изпълнявате упражнението.
  • Ако сте начинаещи и нямате надзор на инструктор започнете с лека тежест и опитайте да се съсредоточите върху техниката на изпълнение и формата, която тялото ви трябва да заучи за да не се контузите.
  • Не прекалявайте с килограмите и се съсредоточете върху придърпването чрез плешките, като се опитате да изключите ръцете максимално от това упражнение.

 

By Admin

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