Раменни преси с лост

Раменните преси с лост (щанга) са бутащо, многоставно, базово упражнение за мускулите на раменния пояс. То се използва за натрупване на сила и маса в областта на раменете. Вариантите на изпълнение са от седеж или стоеж. Често се използва като първо или второ упражнение в деня за тренировка на раменете, препоръчва се за средно напреднали и напреднали трениращи, а при изпълнение от начинаещи да става под наблюдението на инструктор.
Военна пресаНа следната илюстрация може да видите мускулите участващи по време на изпълнение на упражнението.

Начин на изпълнение

  • Подберете подходящата тежест и седнете на пейката, или ако сте избрали да изпълнявате упражнението от стоеж застанете леко разкрачени с извити навън крака, стегнат кръст и корем
  • Хванете тежестта с хват по-широк от раменния и поставете тежестта на гърдите си
  • Извийте леко тялото си назад за да може да повдигате тежестта без да извивате врата си
  • Стегнете добре корема и кръста и избутайте тежестта нагоре, като се стремите да не правите излишни движения
  • След като достигнете горна точка, задръжте половин секунда и бавно и контролирано отпуснете тежестта до начално положение, без да оставяте мускулите да почиват

Чести грешки

  • Засилка – при този тип упражнение, е много важно да се избягва засилката, тъй като раменете се контузват доста лесно поради неудобната позиция в която са поставени, още повече при засилка се получават резки движения и може да се нараните и със самата тежест.
  • Непълна амплитуда – съветваме ви да изпълнявате пълната амплитуда на упражнението, от начална точка почти допряна до гърдите тежест до крайна горна точка, като не сключвате лактите си за да не натоварвате излишно ставите. Така ще извлечете максимални резултати от упражнението и ще имате добра техника на изпълнение.
  • Извиване на китките – позицията на китките е много важна при този тип упражнения, тъй като ако не са прави то рискувате да ги контузите. Позицията на китката трябва да е както е показано на следната илюстрация (A):wrist
  • Прекалено тесен или широк хват – ширината на хвата е също много важен, когато използвате прекалено широк, скъсявате амплитудата на изпълнение и съответно няма да получите максимални резултати, а когато е прекалено тесен подлагате раменните си стави на излишно напрежение. Хватът трябва да е по-широк от раменете и малко по-тесен от лактите.
  • Криво движение – погледнато отстрани движението на лоста трябва да е право нагоре и надолу, тоест не трябва да се получава дългообразно движение или люлеене на тежестта, защото подлагате отново ставите си на излишен натиск и рискувате също така да изпуснете тежестта поради загуба на баланс.
  • Неправилна стойка на тялото – тялото ви трябва да е право с лека извивка назад за да може тежестта да минава свободно нагоре, ако ще изпълнявате упражнението от седнало положение, се облегнете добре и не сядайте прекалено надолу, кръста и корема трябва да са стегнати и прави през цялото време.

Съвети

  • Загрейте добре ставите преди да започнете упражнението.
  • Подберете тежест с която да можете да изпълнявате пълната амплитуда на упражнението.
  • Ако ще изпълнявате упражнението за първи път, използвайте услугите на фитнес инструктор за да ви посъветва за евентуални травми и грешки, които правите.

By Admin

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