Раменните преси с дъмбели от седеж – едно от най-важните и най-често използвани упражнения за развиване на мускулатурата на раменете. Този тип упражнение се използва за покачване на масата, силата и функционалността на раменните мускули. Раменните мускули са много важна част за тренировка (която за съжаление много хора пренебрегват) тъй, като те се включват в много голяма част от упражненията за горната част на тялото (избутване на щанга от лег, кофички, лицеви опори и др). Като такова се използва основно в тренировката за рамо от начинаещи и напреднали. Въпреки, че ние препоръчваме да не се изпълнява в първите няколко месеца при начинаещи, тъй като има голям риск от контузии в раменната област, при липса на човек който да следи за правилното изпълнение на упражнението.
Както може да видите на изображението, упражнението включва раменните мускули и трицепсите.
Начин на изпълнение
Няколко основни неща
- Нагласете пейката, така че облегалката да е около 80 градуса (леко под наклон) за да е удобно при изпълнение, и да не товарите излишни мускули, повдигнете седалката съвсем леко, за да не се изплъзвате по време на изпълнение на упражнението
- Изберете тежест подходяща за упражнението, като се стремите да я поставите на коленете и повдигнете до начално състояние без рисковани движения
- Стегнете гърба и корема си, за да стои тялото ви изправено
- Дръпнете раменете леко назад и поемете въздух
- Опитайте да издишате на 20% от крайната точка при повдигането на дъмбелите и вдишвайте при спускането до начално състояние
- Пускайте дъмбелите малко под 90 градуса, ако нямате травми с тях, така ще си осигурите по-добри резултати и по-пълна амплитуда на изпълнение
- Избягвайте да спускате лактите си прекалено ниско – няколко градуса под водоравното положение е най-оптималния вариант, ако продължите надолу рискувате да контузите раменните си стави и сухожилия
Чести грешки
- Много често хората товарят раменете си толкова много, че едвам вдигат килограмите и съответно има голям риск от контузии. Подбирайте килограми, които ви натоварват но същевременно не усещате болка и успявате да вдигнете сами до началното положение!
- Честа грешка е да не се прави цялата амплитуда, а само 1/2 или дори 1/3 от нея, хубаво да пуснете лактите си малко под водоравното положение на ръцете си (както е показано на илюстрацията по-горе) за да изпълнявате упражнението добре (освен, както вече казахме, ако нямате контузии в областта на раменете) и да връщате максимално нагоре
Съвети
- Ако имате травми в раменната област – изпълнявайте с повишено внимание и подбирайте добре килограмите на дъмбелите!
- Ако усетите болка – намалете килограмите и следете за правилно изпълнение на упражнението
- Ако не усещате рамото да работи – то отново най-вероятно използвате прекалено много килограми и оставяте трицепса да върши по-голямата част от работата, ако искате да правите трицепс изберете тренировка за трицепс не за рамо!
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