Придърпването на вертикален скрипец зад врат е многоставно упражнението целящо да натовари мускулите на гърба. Упражнението се използва за натрупване на маса, разширяване на гръбния мускул, и увеличаване на силата му. Често се използва като второ или първо упражнение в деня за гръб, препоръчва се да се използва от средно напреднали и напреднали трениращо, но при наличието на инструктор може да се изпълнява и от начинаещи. Причината поряди която не го препоръчваме за начинаещи е факта, че гръбната мускулатура доста трудно се отделя от останалите мускули, особено при този тип упражнения и по този начин вероятно начинаещите няма да извлекат голяма полза от изпълнението му, а ще имат много повече полза след време когато придобият представа кое как работи.
На следната илюстрация може да видите мускулите участващи по време на изпълнение на упражнението.
Начин на изпълнение
- Седнете добре на уреда, нагласете приставката така , че да се облегне добре над коленете ви, за да ви предпази от излишни движения по време на изпълнение на упражнението
- Нагласете желната тежест и хванете лоста с широк хват, обикновено това е хлад колкото лактите или малко повече
- Извийте леко тялото си напред, като държите кръста и корема стегнати и изправени, придърпвайте тежестта зад врата си до достигане на няколко сантиметра от врта ви
- Отпуснете тежестта до горна точка без да оставяте мускулите да почиват
Чести грешки
- Извиване само на врата – тялото ви трябва да е леко наведено напред, не само врата ви, така ще отнемете напрежението върху ставите и ще избегнете контузии.
- Придърпване на ръцете прекалено надолу зад гърба – лоста трябва да спира на няколко сантиметра преди допирането си с врата, ако продължите движението надолу излишно натоварвате ставите си и при повече килограми рискувате травми и контузии.
- Придърпване на тежестта основно с бицепсите – често се случва при по-големи тежести, за това подберете правилно килограмите и се стремете да усещате натоварването в гръбната мускулатура, а не в ръцете или раменете!
- Избутване на ръцете прекалено назад от тялото – освен избутването прекалено надолу, може и ръцете ви да отиват прекалено навън от тялото, дръжте ги максимално близо за да може да натоварите мускулите правилно и максимално и разбира се също така да се предпазите от евентуални контузии.
- Засилка – една от най-честите грешки, опитайте се да изпълнявате упражнението с бавно и контролирано движение като се съсредоточите над мускула, засилката както сами вероятно се досещате ще отнеме от натоварването и е предпоставка за контузии в ставите.
Съвети
- Не гледайте отбелязаното на лоста, защото то се предназначено за обща употреба и е препоръчително, истината е, че хватът трябва да е нагласен според вашата височина и дължина на ръцете. Обикновено по-широкия хват акцентира по-добре за разширяване на мускула, а по-тесния за увеличаване на плъността на мускула, тъй като позволява повече килограми и движението се изменя.
- За да усетите правилно натоварване на гръбната мускулатура ви препоръчваме да започнете с малки килограми и да се фокусирате над придърпване на лоста чрез плешките и да се опитате да изключвате максимално ръцете си.
- Ако усетите болка в раменете или други стави, спрете веднага с изпълнението , раздвижете се добре и намалете тежестта!
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