Сгъването за предмишници, било то с щанга или дъмбел, е изолиращо упражнение натоварващо предмишничната мускулатура. Чрез подобни упражнения може да подобрите захвата, силата и здравината на предмишниците си. Според това дали изпълнявате упражнението с дъмбели или лост ще има няколко разлики, при изпълнението с лост ще имате по-ограничена амплитуда но с по-голяма тежест, докато при изпълнението с дъмбели ще имате свобода на движение и по-голяма амплитуда но за сметка на това ще трябва да внимавате с тежестите!

сгъване за предмишници

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

 

 

 

 

 

 

 

 


Начин на изпълнение

  • Вземете тежестта, дъмбели или лост, поставете ръце удобно на пейката или на краката си
  • Отпуснете хвата надолу и върнете горе, според варианта на захват (може да е подхват и надхват като е добре да се сменят)

 

Чести грешки

  • Прекалено тежки килограми – тежките килограми при подобно упражнение са много опасни тъй като натоварват сериозно китките и трябва да обърнете внимание на подходящата тежест!
  • Рязко изпълнение – добре е упражнението да се изпълнява с бавно и контролирано движение в противен случай рискувате контузии.

Съвети

  • Ако усетите болка или дискомфорт в китките намалете килограмите.
  • Не мърдайте други части от ръцете си и не си помагайте чрез засилки, движението трябва да се извършва само в китките.

 

 

By Admin

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