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Упражнения за крака Упражнения за седалище

Римска тяга

ByAdmin

окт. 12, 2018
Римска тяга

Римската тяга, или още позната като мъртва тяга с прави крака, е многоставно упражнение със свободна тежест, което натоварва мускулите на седалището и задната част на краката. Като такова се предпочита от средно  напреднали и напреднали трениращи като второ или трето упражнение в тренировката за крака. Не се препоръчва за начинаещи тъй като крие риск от контузии в областта на кръста при неправилно изпълнение.

римска тягаНа следната илюстрация може да видите натоварваните мускули по време на изпълнение на упражнението.

Начин на изпълнение

Някои основни неща

  • Подгответе желаната тежест на пода
  • Застанете прави до нея, нагласете разкрача с ширина поне на раменете, извийте стъпалата си леко навън, стегнете корема, изправете гръбнака си
  • Хванете тежестта със желяния хват, свийте леко краката в коленете(за да не напрягате ставите) и започнете да се изправяте догоре, без да напрягате ръцете
  • След достигане на горна точка, върнете тежестта обратно долу, като държите корема и кръста си стегнати през цялото време!

Чести грешки

  • Извит гръбнак – ако сте изгърбени има риск от контузия на кръста и гръбнака ви, поради излишното натоварване върху тях.
  • Акцент върху ръцете – Упражнението е многоставно (комплексно), но то трява да акцентира върху задната част на бедрата и седалището, а не върху ръцете ви. Ръцете ви трябва да са като колани за тежестта, не ги стягайте по време на изпълнение.
  • Прекомерни тежести – Ако използвате повече килограми отколкото можете да изпълните упражнението правилно и в пълната му амплитуда, в противен случай рискувате да получите контузии или в най-добрия случай няма да получите максимума от упражнението,поради непълното изпълнение.

Съвети

  • Разгрявайте добре цялото и мускулите преди упражнения, които натоварват областта на кръста, тъй като е зона, която доста хора контузват при невнимание.
  • Не правете резки и неконтролируеми движения, при упражнения от този тип.
  • Гледайте право напред, избягвайте излишни движения, и дейности които ще ви разфокусират.
  • Дръжте корема си винаги стегнат, защото в противен случай , тежестта ще поеме само кръста ви, а това е предпоставка за контузия.

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