Трицепсовото разгъване на скрипец е изолиращо упражнението натоварващо триглавите мишнични мускули (трицепсите).  Изпълнява се чрез разгъване на ръцете в лактите, като за целта се използва вертикален скрипец. Според начина на хват се акцентира върху различните глави: разгъване с надхват и нормален лост(както и триъгълна ръкохватка) – акцентира въру страничните глави; разгъване с подхват и нормален лост намаля натоварването над страничните и акцентира над междинните и дългите глави; динамичен хват, с помощта на въже – акцентира всички глави последователно.

трицепсово разгъване
трицепсово разгъване с обратен хватНа следните илюстрации може да видите мускулите участващи по време на изпълнение на упражнението.

 

 

 

 

 

 

 

 

Начин на изпълнение

  • *показано е изпълнение с триъгълна ръкохватка но изпълнението е стандартно и за останалите, освен при въжето при което ширината се променя
  • Изберете желаната тежест,ръкохватка/лост и хват на скрипеца
  • Хванете добре като избягвате да местите други части от тялото си освен разгъването на ръцете в лактите
  • Избутайте до почти пълно изправяне на ръцете в лактите и върнете нагоре малко над хоризонтално положение на ръцете (както е показано на илюстрация 2)

Чести грешки

  • Засилка – както при повечето упражнения засилката не е добра идея, тъй като ще отслабите действието на упражнението върху мускулите, а също така може да се контузите при резки движения с големи килограми!
  • Помагане с раменете и други мускули –  стремете се да не мърдате никъде тялото си, движението трябва да става с разгъване в лакътните стави!
  • Избутване вместо разгъване – най-честата грешка при трицепсовото разгъване е  избутващото движение, упражнението е с цел разгъващо натоварване и трябва да се изпълнява чрез разгъване на ръцете, ако искате да правите избутващи движения правете упражнение като лежанка с тесен хват.

Съвети

  • Поради изолиращия си характер се стремете да изпълнявате упражнението в цялата му амплитуда на движение и не прекалявайте с килограмите.
  • Дръжте китките си изправени и не свивайте раменете си. Упражненито трябва да се изпълнява  с разгъващо движение.
  • Разгрейте добре лакътните,раменните стави и китките преди да започнете!
  • Дръжте лактите си близо до тялото, за да избегнете излишни натоварвания над ставите.

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1 486 thoughts on “Трицепсово разгъване на горен скрипец”
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