Това е едно ефективно изолиращо упражнение, което спомага за запълването на горната част на ръцете. То изолира брахиалиса, който е важен за по-плътния вид на ръката. Също така сгъването с лост с обратен хват (надхват) ще заздрави вашите китки и предмишница. Шанса след това упражнение предмишницата ви да гори е голям.

Ниво: Начинаещи

Участващи мускули:

Първичен: Брахиорадиалис

Синергисти: Брахиалис, Бицепс

Стабилизиращи: Рамо, Трапец, Разгъвачи на китката

 

Начин на изпълнение:

1). Хванете лоста отгоре, дланите трябва да сочат надолу. Разстоянието между еъцете трябва да е съвсем малко по-широко от това на рамената. В отпуснато състояние ръцете трябва да могат да са отстрани до тялото.

2). Започенете да повдигате лоста нагоре. Следете лактите да не се движат, те трябда са стоят отстрани до тялото. Вдишайте.

3). Когато стигнете най-горната точка, започнете да отпускате бавно надолу, докато ръцете стигнат първоначалната позиция. Издишайте.

4). Повторете

 

Чести грешки:

1). Частичен диапазон на действие – При използване на прекалено голяма тежетст е възможно да не се изпълнява движението в целия му диапазон. Това ограничава ефективността му.

2). Залюляване – Залюляването е чийтинг, който най-вероятно е свързан отново с използването на прекалено голяма тежест. Опитвайте се да изпълнявате упражнението бавно и контролирано през цялото време.

3). Това упражнение може да е много натоварващо за китките. Следете китките да не овисват надолу под тежестта на лоста. Това може да допринесе за травми. Ако забележите, че китките овисват – намалете килограмите докато заякнат.

4). Ако имате предишни травми в областта на китките или лактите (тенис лакът или голф лакът) това упражнение не е препоръчително, поради естеството на движението. Може да се ипозлва успешно като рехабилитиращо упражнение, но в тези случаи килограмите трябва да са абсолютният минимум.

5). Не сключвайте лактите, когато ръцете са в най-долна позиция.

 

Мнение и съвети:

Това е едно страхотно упражнение за ръце, което е подходящо, ако искате таргетирате силата на захват, предмишниците и горната част на ръцете. Често китките са и най-слабата връзка във веригата. С по-силен захват това ще помогне при вдигането на повече килограми и при други упражнения.

Не прекалявайте с килограмите и с това колко често го правите, защото много лесно може да се претренират мускулите на ръцете. В много от другите движения  се използват предмишниците и / или бицепсите. Въпреки всичко, добавянето на сгъването с лост с обратен хват (надхват) към вашата програма е, може би, едно от нак-добрите урпажнения за покачване на мускулната маса и обиколка на горната част на ръцете.

Заради захвата ще успеете да държите под постоянно натоварване и разгъвачите на китката и предмишницата и определено ще усетите този ефект. Тъй като често има дисбаланс между сгъвачите и разгъвачите на китките, това упражнение може да помогне да се постигне баланс отново.

При стари травми в областта китките, на лактите или тендонит, много по-безопасен и щадящ вариант е изпълняването на чуково сгъване с дъмбели.

Често пропускано и недооценено упражнение, но за сметка на това може да бъде изключително ефективно. Обмислете го и, ако ви се стори подходящо, дайте му шанс. Добавете го в следващата си трнировка за ръце. Ако сте в застой, това може да е точно нещото от което имате нужда за да направите ръцете си още по-големи.

By Admin

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