Разтваряне на бедра на машина

Разтварянето на бедра се изпълнява на абдуктор машина и като такова може да се изпълнява и от начинаещи и от напреднали, то е изолиращо упражнение за външната част на бедрените мускули. Техниката на изпълнение е сравнително лесна и самото движение е много елементарно. Често се използва от дамите тъй като те искат да стегнат и оформят бедрата в тези области. Най-често се изпълнява като последно или предпоследно упражнение поради факта, че не позволява изпълнение с големи килограми и не е необходима толкова много енергия за изпълнението му.

 

Разтваряне на бедра на уредНа следната илюстрация може да видите мускулите участващи по време на изпълнение на упражнението.

 

 

 

 

 

 

 

 

 

Начин на изпълнение

  • Седнете удобно на машината, със притворени бедра и ги облегнете на поставките на уреда
  • Нагласете желаната тежест и извършете разтварящо движение на бедрата до колкото ви позволява уреда или собствените ограничения на тялото, след което затворете обратно краката без да ги оставяте да почиват

Чести грешки

  • Блъскане на тежестите – това често се случва при рязко отпускане на тежестта, при допирането на тежестите оставяте мускулите да почиват и съответно така намалявате и резултатите от натоварването на мускулите. Избягвайте допирането на тежестите по време на изпълнение на упражнението.
  • Прекалено тежки или леки килограми – Ако поставите прекалено тежки килограми ще измъчите краката си и вероятно ще изпълнявате частична амплитуда със засилка, което в крайна сметка е предпоставка за контузия, въпреки че се изпълнява на уред! И обратно ако поставите прекалено леки килограми, най-честата грешки при дамите, то не очаквайте почти никакви резултати върху бедрата. За да се стегне и оформи един мускул трябва да има доста добро напрежение върху него, а не просто да се движи свободно с 5кг тежест!

Съвети

  • Дръжте гърба си изправен и седнете удобно на седалката.
  • Изпълнявайте пълната амплитуда на упражнението, от максимално разтворени бедра то почти допрени, без да ги оставяте да почиват. Така ще извлечете максимални резултати от упражнението.

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