Придърпването на вертикален скрипец пред гърди с широк хват е акцентиращо върху друбната мускулатура, многоставно упражнение. Широкият хват акцентира върху разширяването на гръбната мускулатура и натрупването на маса. Ако използвате същото упражнение, но с тесен хват (обикновено малко по-широк от раменете) ще акцентирате повече върху силата и плътността на мускула. Упражнението се използва обикновено като първо или второ упражнение в деня за тренировка на гърба, препоръчва се както за напреднали така и за начинаещи. Упражнението не крие големи рискове, стига да не прекалите с килограмите и да не извършвате неконтролирани и резки движения.
Пирдърпване на скриепц пред гърдиНа следната илюстрация може да видите мускулите участващи по време на изпълнение на упражнението.

 

 

 

 

 

 

 

 

 

Начин на изпълнение

https://www.youtube.com/watch?v=XRyhGjFwB64

  • Нагласете стойката за краката, така че да не се налага да ги напрягате излишно и също така, че да не се местите по време на изпълнение
  • Нагласете подходящата тежест, хванете лоста с хват малко по-широк от лактите и седнете удобно, като сключите краката под стойката, изправете гърба и изнесете леко тялото си назад
  • Придърпвайте тежестта, като се стремите да дърпате с плешките си, а не с ръцете, до достигане на лоста до брадата и отпуснете отново в начална позиция

Чести грешки

  • Засилка – тази грешка е доста често срещана при изпълнение на това упражнение, за да я избегнете застопорете тялото си в леко извита назад позиция и подберете подходяща тежест. Ако правите рески движения, премахвате тежестта от мускулите и съответно ще намалите прогреса си, а разбира се също така, правите предпоставки за контузии и травми в ставите и мускулите при резки движения.
  • Непълна амплитуда – добре е упражнението да се изпълнява от почти отпуснати ръце, но не напълно за да не почива мускула, до придърпването на лоста до брадата, така имате пълна амплитуда и съответно по-добри резултати.
  • Дърпане с тялото – както при засилката, така и дърпването на тежестта чрез тялото, например когато дърпате лоста се излягате назад, е често срещана грешка. По този начин отново спомагате на мускулите им като така може да вдигате повече килограми видно, но мускулите ви поемат много по-малка тежест. Което ще попречи на резултатите ви а и при резки движения може да доведе до травми.
  • Дърпане с ръцете вместо с гърба – при тренировката за гръб е много важно да се фокусирате над мускулите на гърба, в противен случай бицепсите ви могат да отнесат по-голямата част от натоварването и на следващия ден да имате мускулна треска на ръцете вместо на гърба! И както вероятно се досещате, то гърба ще страда от липса на прогрес за сметка на ръцете. Често тази грешка се случва в последните упражнения, тъй като трениращият вече е изморен, но за тази цел може да намалите тежестта и да продължите да натоварвате правилно гърба!

Съвети

  • Стегнете кръста и корема и извийте леко тялото си назад, по време на изпълнение на упражнението се старайте да не местите тялото си, защото така ще спомогнете на участващите мускули и ще отнемете от тежестта им.
  • Не дърпайте тежестта прекалено надолу, лоста трябва да достигне до областта на брадата ви, при положение че лицето ви гледа напред, при придърпването на тежестта прекалено надолу пред гърдите, измествате фокуса от гърба и тежестта отива в други мускули и раменните стави, което може да доведе до проблеми с тях, а и както се досещате ще премахне напрежението от гръбните мускули.
  • Разгрейте добре, преди да започнете упражнението и освен това може да направите 1 или 2 разгряващи серии, ако смятате да използвате големи тежести.
  • Опитайте да се фокусирате върху грубната мускулатура по време на изпълнение на упражнението, тъй като ако дърпате повече с ръцете то резултатите няма да ви харесат.
  • Не съдете за ширината на хвата според уреда и лоста, а според вашите иднивидиуални физически особености, преценете хвата така, че да ви е удобен да не натоварва излишно ставите и не следете отбелязаното на лоста.

By Admin

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