Придърпване на скрипец зад врат

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.
Придърпване на вертикален скрипец зад вратНа 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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