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Упражнения за рамо

Разтваряне на ръце встрани

ByAdmin

окт. 12, 2018
Разтваряне на ръце встрани за рамо

Разтварянето на ръце встрани с дъмбели е изолиращо упражнение фокусиращо се върху раменните мускули. Упражнението се използва както за сила така и за маса на раменните мускули. Има 3 възможни техники на изпълнение според позицията на ръцете, пред тялото, зад тялото и отсрани (може да ги видите на илюстрацията по-долу). Упражнението се препоръчва за всички спортуващи целящи по-силни, стегнати и оформени рамене.
Разтваряне на дъмбели встрани

На следната илюстрация може да видите мускулите участващи по време на изпълнение на упражнението.

Начин на изпълнение

  • Изберете подходящи тежести, застанете изправени с изправен гръбнак,стегнат корем и прибрани раменете,  с ръце в начална позиция (според вашите желания:отпред,отзад или встрани от тялото)
  • Свийте леко върцете си в лактите и повдигнете в страни с контролирано движение, до достигане на прав ъгъл в раменете
  • Върнете обратно тежестта в начално положение

Чести грешки

  • Засилка – най-честата грешка при това упражнение е засилката, докато дъмбелите са в долна позиция трениращия се засилва чрез тялото или резки движения и спомагащи мускули и така премахва част от натоварването на раменете, което в крайна сметка ще доведе до по-слаби резултати, а също така е предпоставка за контузии на раменете.
  • Извиване на ръцете – дланите ви трябва да са обхванали дъмбелите и да сочат надолу, не встрани или нагоре. Упражнението се изпълнява чрез раменните мускули, без излишни движения и спомагателни засилки.

Съвети

  • Избягвайте да засилвате тежестта, за да натоварите максимално раменете си и да се предпазите от контузии – изпълнявайте бавно и контролирано.
  • Подберете добре тежестите и следете за правилно изпълнение на упражнението, ако усетите резки или некоординирани движения – намалете килограмите.
  • Винаги загрявайте добре преди изпълнение на упражнението, за да подготвите ставите и мускулите си за предстоящото натоварване.

By Admin

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