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.


  • 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.

By Admin

166 thoughts on “Римска тяга”
  1. Hi, i think that i noticed you visited my blog so i got here to return the favor?.I am attempting to find things to enhance my web site!I suppose its good enough to use some of your ideas!!|

  2. Incredible! This blog looks exactly like my old one! It’s on a completely different subject but it has pretty much the same page layout and design. Wonderful choice of colors!|

  3. My spouse and I absolutely love your blog and find many of your post’s to be exactly I’m looking for. Would you offer guest writers to write content in your case? I wouldn’t mind publishing a post or elaborating on a few of the subjects you write concerning here. Again, awesome site!|

  4. Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates. I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this. Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.|

  5. These are really impressive ideas in concerning blogging. You have touched some nice things here. Any way keep up wrinting.|

  6. Hey! This post could not be written any better! Reading through this post reminds me of my good old room mate! He always kept talking about this. I will forward this article to him. Pretty sure he will have a good read. Many thanks for sharing!|

  7. Wow, fantastic blog layout! How long have you been blogging for? you make blogging look easy. The overall look of your website is magnificent, as well as the content!|

  8. Both paying your credit card balance and repaying personal loans in a timely manner can help build your credit score. Here are some of the do’s and dont’s on getting a cash loan: As you pay back the loan, your payments may change if your credit line has a variable interest rate, even if you don’t borrow more money from your account. Find out how often and how much your payments can change. Ask whether you are paying back both principal and interest, or interest only. Even if you are paying back some principal, ask whether your monthly payments will cover the full amount borrowed or whether you will owe an additional payment of principal at the end of the loan. In addition, you may want to ask about penalties for late payments and under what conditions the lender can consider you in default and demand immediate full payment. https://heartstochildren.com/forum/profile/toniaruggieri06/ Company Name: Cash8 Lending Services Inc. CashJeep is an Online Lending here in the Philippines that aims to help Filipinos with their financial needs in a simple way. CashJeep Loan is… Click here to apply online Matters involving money can be really stressful. Although falling short on your finances can be… “By removing the need for physical paperwork and personal appearances at the bank, approvals that used to take days or weeks, are now completed within a single day,” UnionBank said.

  9. A Freebet no lay, ou seja, a saida do mercado retirando a responsabilidade, pode ser feita de duas formas: Deixando o possivel lucro no mercado atual, ou deixando nas outras selecoes. Termos e condicoes | Politica de privacidade Vamos abrir uma folha de calculo (pode baixar a calculadora aqui), independentemente, de qual o software que utiliza e vamos reservar a celula A1 para inserir o numero total de golos marcados pelas equipas anfitrias. Foram 466 golos. http://leader-maritsa.eu/community/profile/normandmault63/ Apos selecionar os numeros, voce pode adicionar sua aposta para o carrinho, que tem um valor minimo de apostas. Clique depois em Ir Para Pagamento e insira os dados de sua conta, ou crie uma conta gratuitamente. Ative sua conta pelo seu email e pague entao por suas apostas e aguarde os resultados.

  10. Using no deposit free spins is a great way to explore online casinos. It’s basically a complete free hit but with an actual chance to win real money in an online casino for free! Even if you use a free spin and win nothing, there are positives: you won’t have lost any of your own money but will have been given a taste of the online casino first-hand. This means that free spins no deposit put you in a much better position when deciding whether you want to continue playing at a site or not. https://everythingarcades.com/index.php?action=profile;area=forumprofile;u=107282 This free bonus can be used in any casino games on 888Games official web site, casino new westminster sondern auch die Demoversion der Spiele nutzen. Depending on the age of their device, verify your mailing address to ensure our records are up to date and request a reprint of your rewards. It should also be noted that this Playtech version is closer to French Roulette and features just one zero giving players better odds, collectibles. Start your fantasy casino journey with our awesome characters, and character customization. Deposits can be made at the casino cage where you sign-up, it doesn’t let me stop the machine. The investments made by the schemes are subject to external risks, you’re home alone.

  11. Awesome things here. I am very glad to peer your post. Thank you a lot and I’m taking a look ahead to contact you. Will you please drop me a mail?|

  12. We are sorry, but the email address you entered does not appear to be valid. Please check you have typed it correctly. “I had him as a very young player at Valencia, you could see exceptional talent,” Neville said on Sky Sports (via Daily Star). The Englishman has now had various loan spells at the likes of Blackburn and West Brom – where he has thoroughly impressed in the Championship. Now the question is if he can make the big step up to the Premier League. Have we come so far with VAR that the only things that qualify as disallowed goals are goals that are disallowed by the machine and the invisible man? As far as I can remember we had disallowed goals in the times before VAR, and they were for this exact instance. Sometimes it involved discussions between a referee and a linesmen, but any time a ball crossed a line before a whistle it reported as a disallowed goal. http://edgarleth310865.blogproducer.com/10214654/live-score-real-time Please stand by, while we are checking your browser… Vidgo also lets you tack on NFL Red Zone and all the PAC 12 networks for college sports. Choose a subscription based on your terms – Vidgo doesn’t require any long-term contracts or hidden fees, and you can cancel anytime. Watch with friends on up to three devices at one. Try Vidgo out for $10 for your first month to live stream the NFL online. Price goes up to $55 a month after that. „Thursday Night Football“ is spread across Fox, Amazon Prime/Twitch, and the NFL Network. (In September, the games are broadcast only on NFL Network; the Fox and Prime Video coverage starts in October.) NFL Network does have some exclusive live games on Thursdays and in late December, plus original shows like A Football Life, Good Morning Football, and America’s Game.

  13. Hi there just wanted to give you a quick heads up. The words in your post seem to be running off the screen in Opera. I’m not sure if this is a formatting issue or something to do with browser compatibility but I thought I’d post to let you know. The style and design look great though! Hope you get the problem solved soon. Many thanks|

  14. Hi friends, its fantastic piece of writingconcerning tutoringand fully explained, keepit up all the time.

  15. I think the admin of this website is genuinely working hard in favor of his site, since here every data is quality based data.|

  16. I will right away grasp your rss as I can not in finding your email subscription hyperlink or newsletter service. Do you’ve any? Please let me understand in order that I could subscribe. Thanks.

  17. I appreciate you sharing this post.Really looking forward to read more. Want more.Loading…

  18. Today, I went to the beachfront with my kids. I found a sea shell and gave it to my 4 year old daughter and said „You can hear the ocean if you put this to your ear.“ She put the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear. She never wants to go back! LoL I know this is completely off topic but I had to tell someone!|

  19. There is definately a great deal to know about this issue. I really like all of the points you have made.

  20. hello there and thank you for your info – I have definitely picked up something new from right here. I did however expertise a few technical points using this site, since I experienced to reload the website lots of times previous to I could get it to load correctly. I had been wondering if your web hosting is OK? Not that I am complaining, but slow loading instances times will often affect your placement in google and could damage your high-quality score if ads and marketing with Adwords. Anyway I am adding this RSS to my e-mail and could look out for a lot more of your respective exciting content. Make sure you update this again soon.|

  21. My brother suggested I might like this web site. He was entirely right. This post truly made my day. You cann’t imagine simply how much time I had spent for this information! Thanks!|

  22. This window repair programming will amplify the frameworkFree License Key – Get a Free Activation Code– Serial Keylicense key

  23. Excellent blog! Do you have any recommendations for aspiring writers? I’m planning to start my own site soon but I’m a little lost on everything. Would you recommend starting with a free platform like WordPress or go for a paid option? There are so many choices out there that I’m completely confused .. Any suggestions? Kudos!|

  24. Aw, this was a really nice post. Taking a few minutes and actual effort to generate a great articleÖ but what can I sayÖ I hesitate a whole lot and don’t manage to get anything done.

  25. Oh my benefits! an outstanding write-up man. Thanks However I am experiencing concern with ur rss. Don?t understand why Incapable to sign up for it. Is there anybody obtaining the same rss issue? Anyone that understands kindly react. Thnkx

  26. Hi, I do believe this is an excellent blog. I stumbledupon it 😉 I will come back yet again since i have saved as a favorite it. Money and freedom is the best way to change, may you be rich and continue to guide other people.

  27. I’ll immediately grab your rss as I can’t in finding your e-mailsubscription link or newsletter service. Do you’ve any?Please allow me realize so that I may subscribe.Thanks.

  28. This is really interesting, You are a very skilled blogger. I have joined your rss feed and look forward to seeking more of your wonderful post. Also, I have shared your site in my social networks!|

  29. I wanted to thank you for this good read!! I absolutely loved every bit of it. I have you saved as a favorite to check out new stuff you postÖ

  30. Way cool! Some very valid points! I appreciate you penning this write-up and the rest of the site is also very good.|

  31. Hi mates, how is the whole thing, and what you desire to say regarding this paragraph, in my view its genuinely amazing designed for me.|

  32. When I initially left a comment I seem to have clicked the -Notify me when new comments are added- checkbox and now every time a comment is added I receive four emails with the exact same comment. Is there a way you can remove me from that service? Thank you!|

  33. We stumbled over here from a different page and thought I might check things out. I like what I see so now i’m following you. Look forward to looking at your web page again.|

  34. Hey there! Do you know if they make any plugins to protect against hackers? I’m kinda paranoid about losing everything I’ve worked hard on. Any tips?|

  35. I blog often and I really appreciate your content. This article has truly peaked my interest. I will book mark your blog and keep checking for new details about once a week. I opted in for your RSS feed too.|

  36. hello there and thank you for your information – I have definitely picked up anything new from right here. I did however expertise several technical issues using this site, as I experienced to reload the web site a lot of times previous to I could get it to load properly. I had been wondering if your web hosting is OK? Not that I am complaining, but slow loading instances times will very frequently affect your placement in google and could damage your quality score if ads and marketing with Adwords. Anyway I am adding this RSS to my e-mail and could look out for a lot more of your respective exciting content. Ensure that you update this again soon.|

  37. I just couldn’t leave your site prior to suggesting that I really enjoyed the standard information an individual provide to your visitors? Is going to be again regularly in order to inspect new posts|

  38. mahperi hatun real name çok ama çok teşekkürler Nikola Morgan mahperi sultan Noa Nava mahperi sultan kimdir Tracey Romero mahperi sultan kervansarayı

  39. I needed to thank you for this very good read!! I certainly enjoyed every bit of it. I have you saved as a favorite to check out new stuff you postÖ

  40. … [Trackback]

    […] Read More Infos here: za-fitnes.com/римска-тяга/ […]

  41. Hi there! I just would like to give a huge thumbs up for the great info you have got here on this post. I will likely be coming again to your blog for more soon.

  42. I used to be suggested this blog by means of my cousin. I’m now not positive whether this publish is written by means of him as nobody else understand such distinctive about my problem. You’re amazing! Thank you!

  43. Heya i am for the primary time here. I came across this board and I in finding It really helpful & it helped me out a lot. I’m hoping to present something back and aid others like you aided me.

  44. Just wish to say your article is as surprising. The clarity on your post is just excellent and i could think you’re an expert in this subject. Fine together with your permission allow me to seize your RSS feed to stay up to date with approaching post. Thanks a million and please keep up the gratifying work.|

  45. You could certainly see your skills in the work you write. The sector hopes for even more passionate writers such as you who are not afraid to say how they believe. Always go after your heart.

  46. I am very happy to read this. This is the kind of manual thatneeds to be given and not the accidental misinformation that is at the otherblogs. Appreciate your sharing this greatestdoc.My blog post muscle building nutrition

  47. Normally I do not read post on blogs, however I wish to say that this write-up very pressured me to try and do it! Your writing taste has been amazed me. Thanks, very nice article.

  48. Hey just wanted to give you a quick heads up and let you know a few of the images aren’t loading correctly. I’m not sure why but I think its a linking issue. I’ve tried it in two different browsers and both show the same results.

  49. You need to be a part of a contest for one of the most useful websites online. I am going to highly recommend this web site!|

  50. Hello! This is my first visit to your blog! We are a team of volunteers and starting a new project in a community in the same niche. Your blog provided us beneficial information to work on. You have done a extraordinary job!|

  51. Hey! Do you know if they make any plugins to protect against hackers? I’m kinda paranoid about losing everything I’ve worked hard on. Any suggestions?

  52. These are actually great ideas in concerningblogging. You have touched some fastidious points here.Any way keep up wrinting.

  53. Your style is unique in comparison to other folks I’ve read stuff from. Many thanks for posting when you have the opportunity, Guess I’ll just bookmark this blog.

  54. Thanks , I have recently been searching for information approximately thistopic for a long time and yours is the best I’ve cameupon so far. However, what about the conclusion? Areyou positive about the source?

  55. I think that what you posted was actually very logical. However, think on this, suppose you composed a catchier post title? I mean, I don’t wish to tell you how to run your website, however suppose you added a headline to maybe grab a person’s attention? I mean BLOG_TITLE is kinda plain. You might glance at Yahoo’s front page and watch how they create post titles to get viewers interested. You might add a video or a picture or two to get people excited about what you’ve got to say. In my opinion, it might bring your posts a little livelier.|

  56. No matter if some one searches for his vital thing,therefore he/she desires to be available that in detail, therefore that thing is maintained overhere. asmr 0mniartist

  57. Hello there, just became alert to your blog through Google, and found that it is really informative.I’m gonna watch out for brussels. I’ll appreciate if you continue this in future.Lots of people will be benefited from your writing.Cheers!

  58. hello!,I like your writing very a lot! proportion we be in contact extra about your article on AOL?I need an expert on this house to solve myproblem. Maybe that’s you! Looking ahead to peer you.

  59. I blog frequently and I genuinely appreciate your content. The article has really peaked my interest. I am going to take a note of your blog and keep checking for new information about once per week. I opted in for your Feed as well.

  60. you are in point of fact a excellent webmaster. The website loading pace is incredible. It sort of feels that you are doing any distinctive trick. Furthermore, The contents are masterwork. you’ve done a wonderful process in this topic!|

  61. Piece of writing writing is also a excitement, if you know afterward you can write if not it is difficult to write.|

  62. I must thank you for the efforts you’ve put in writing this blog. I’m hoping to check out the same high-grade content by you later on as well. In truth, your creative writing abilities has inspired me to get my very own blog now 😉

  63. I enjoy what you guys are usually up too. Such clever work and reporting!Keep up the excellent works guys I’ve incorporated you guys to my blogroll.

Вашият коментар

Вашият имейл адрес няма да бъде публикуван.