скотово сгъване с крив лост

Скотовото сгъване е изолиращо упражнение натоварващо бицепсите. Упражнението може да се изпълни както с лост ( прав и крив, свободен или на уред) така и с дъмбели. Препоръчително е упражнението да не се използва от начинаещи тъй като често се прекалява с килограмите и това е фактор номер едно, който може да доведе до контузии и травми.
Скотово сгъванеНа следната илюстрация може да видите мускулите участващи по време на изпълнение на упражнението.

 

 

 

 

 

 

Начин на изпълнение

https://www.youtube.com/watch?v=TbZQ7IRueFE

  • Нагласете облегалката или седалката така, че ръцете ви да са в удобна позиция, изберете желаната тежест вдигнете я с двете ръце или ако ще използвате дъмбели може и с една
  • Отпуснете ръцете до успоредно положение на пода и започнете сгъване като се стремите да използвате бицепсите си
  • При достигане до точка в която усетите че мускулите спират да се използват отпуснете тежестта обратно до успоредно положение на пода

Чести грешки

  • Използване на цялото тяло – често при изпълнение на упражнението хората не свиват лактите си, или прекалено малко, и така помагат с тялото си за повдигане на тежестта, което както вероятно се досещате ще пречи на натоварването над бицепсите и съответно няма да получите оптималните резултати.
  • Непълна амплитуда – пълната амплитуда е важна при това упражнение, тъй като при непълна амплитуда може да повдигате повече тежестти и така постепенно ще изместите работата на мускулите от бицепсите към други, които иначе трябва да играят ролята на „спомагателни“ а не основни.

Съвети

  • При проблеми със ставите (китките, раменния пояс или лактите) обърнете сериозни внимание по време на изпълнение на упражнението.
  • Избягвайте излишно големи тежести и се стремете да изпълнявате упражнението с добра техника.
  • Концентрирайте се над бицепсовите мускули по време на изпълнение и ако усетите помощ от други мускули опитайте да свалите от тежестта докато не усетите натоварването пълно фокусирано върху бицепсите.

 

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