пулоувър с дъмбел

Пулоувърът с дъмбел е многоставно упражнение, натоварващо основно гръдните мускули. Използва се в тренировката за гърди, като второ или трето упражнение, обикновено след базовите. Упражнението, освен че развива гръдната мускулатура, допринася за разтягането на междуребрените връзки и съответно увеличава обема на гръдния кош. Доста често използван от бодибилдерите през миналия век, с цел увечличаване на обема на гръдния кош, упражнението набира популярност. Освен това, се предпочита от трениращи с проблеми в стойката предизвиквани от дългото стоене, при което се получава извиване на гръбнака и изгърбване, упражнението чрез разтягането в долна точка подпомага поправянето на подобни изкривявания. Упражнението може да се изпълнява както по дължината(класическо) така и напречно на пейката(за по-добро разтягане на гръдния кош) и двата варианта са показани на илюстрацията.
пулоувър с дъмбелНа следната илюстрация може да видите мускулите, които участват по време на изпълнение на упражнението.

 

 

 

 

 

 

 

 

 

Начин на изпълнение

  • Поставете дъмбела на пейката
  • Легнете на пейката и повдигнете дъмбела с две ръце, като държите китките си стегнати и лактите леко свити
  • Отпуснете назад тежестта с контролирано движение до усещане на не болезнено разтягане в гърдите, в долна точка свийте леко ръцете в лактите(както е показано на картинката), в противен случай ще прехвърлите натоварването на трицепсите и раменния пояс.
  • Върнете обратно, като се опитвате да използвате максимално гръдните си мускули


Чести грешки

  • Засилка – както при всички упражнения е добре да избягвате засилката и некоординираните движения, в противен случай рискувате контузии и отнемате натоварването от целевите мускули.

Съвети

  • Упражнението е трудно и опасно за изпълнение, натоварва много раменния пояс и е с предпоставка за контузии, поради това загрейте добре раменете и ръцете си.
  • Изпълнявате бавно и контролирано като се стремите да натоварвате гърдите, а в негативната част (отпускането надолу) да разтягате гръдния кош.
  • Не прекалявайте с килограмите, поради сериозното натоварване върху раменния пояс, е добре да изпълнявате с повишено внимание.

 

 

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199 thoughts on “Пулоувър с дъмбел”
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