повдигане на щанга за трапец

Трапецовидното повдигане с щанга, или още познато като повдигна на раменете, е базово упражнение за трапецовидните мускули. Упражнението позволява голямо натоварване поради сравнително малката амплитуда и лесна техника на изпълнение, но препоръчваме да не се изпълнява с големи тежести от начинаещи, тъй като при неправилно изпълнение може да възникнат редица проблеми в ставите и кръста. Упражнението често се използва в деня за тренировка за рамо или за гръб, в края на самата тренировка. Може да се изпълнява както със свободна тежест, така и на смит машина, но ние препоръчваме свободната тежест.

Трапецовидно повдигане с щангаНа следната илюстрация може да видите мускулите участващи по време на изпълнение на упражнението.

 

 

 

 

 

 

 

 

 

Начин на изпълнение

https://www.youtube.com/watch?v=B8vbPr46Pig

  • Подгответе желаната тежест на лоста и го поставете пред вас, хванете го с хват колкото или малко по-широк от раменете, стегнете кръста и корема и се изправете внимателно с прав гръб
  • Застанете в добра изправена позиция и започнете да повдигате раменете си нагоре, като се стремите да използвате трапецовидните мускули, свийте добре и задръжте в горна точка за половин секунда, след което отпуснете надолу, без да оставяте мускулите да почиват повторете отново

Чести грешки

  • Повдигане с ръцете вместо с трапеца – опитайте да изолирате трапеца, без да използвате ръцете си като подпомагащи мускули, те трябва да придържат тежестта но не и да я повдигат, така ще отнемат от натоварването над целевия мускул.
  • Свито тяло по време на изпълнение – тялото ви трябва да е добре изправено, и леко свито в коленете, защото при големи тежести е добре да не поставяте тялото си под неудобни позиции които рискуват травми и контузии. Особено при това упражнение, което позволява доста голяма работна тежест!
  • Засилки, резки и излишни движения с тялото и раменете – по време на изпълнение, трябва да движите само раменете си и то нагоре надолу, не трябва да правите други движения и също така трябва да го изпълнявате с контролирано и сравнително бавно темпо, в противен случай губите от тежестта върху мускулите, а и рискувате да изпуснете тежестта или да се контузите поради неконтролираните движения.

Съвети

  • Ако имате проблеми със ставните на раменете,ръцете,коленете или глезените ви препоръчваме да избягвате това упражнение и да го замените с подобно упражнение натоварващо трапеца. Ако все пак желаете да го изпълнявате е добре да се намалят тежестите и да следите за максимално правилна техника и най-добре под наблюдението на инструктор.
  • Не прекалявайте с килограмите, защото това често води до травми и други проблеми, освен това се включват често засилки или подпомагащи мускули и така губите голяма част от натоварването на трапеца.
  • Разгрейте добре всички стави и придържайте коленете си леко свити, а кръста добре изправен като същевременно стегнете и корема за да не се отпуска цялата тежест върху гръбнака и кръста.

By Admin

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