флайс дъмбели наклонен седеж за гърди

Флайс с дъмбели от наклонен седеж е изолиращо упражнение, фокусиращо се върху гръдните мускули. Освен, това се използва за поправяне на дисбаланс в раменния пояс, поради което ще допринесе за по-добри резултати в други упражнения, за горната част на тялото, свързвани с избутване. Често се използва като последно или предпоследно упражнение за оптимално натоварване. Използват се сравнително малки килограми, освен ако не се изпълнява неправилно. Упражнението оказва голямо натоварване върху сухожилията на гръдните мускули и раменете, за това трябва да се внимава при изпълнение.

флайс от наклонен седежНа следната илюстрация може да видите мускулите участващи пи изпълнение на упражнението.

 

 

 

 

 

 

 

Начин на изпълнение

  • Повдигнете облегалката на лежанката на ъгъл между 30-60 градуса, най-добре на 45
  • Вземете тежестите, сложете ги на коленете си
  • С едно движение, използвайки засилката, вдигнете тежестите от коленете си и се облегнете добре назад, съберете ръцете си горе
  • Свийте леко ръцете в лактите, за да не натоварвате излишно ставите, но не прекалявайте тък като ще намалите натоварването над гърдите
  • Разтворете ръце, като опитвате да не променяте ъгъла в лактите или ако го променяте да е в малки граници, докато усетите не болезнено разтягане в гърдите
  • Върнете обратно горе затваряйки ръцете си

Чести грешки

  • Държите ръцете си прекалено близко до тялото – ръцете ви трябва да се разтварят встрани с малък ъгъл в лактите, ако ги държите прекалено до тялото, то ще изгубите натоварването над гърдите и оттам максималните резултати и идея на упражнението.
  • Свивате ръцете си в долна и ги изправяте максимално в горна точка – трябва да държите ъгъла в лактите си почти еднакъв през цялото време, за да може да се натоварят гърдите без да се променя натовареността над ръцете.
  • Използване на раменете – раменете не трябва да се мърдат нагоре или надолу по време на изпълнение, фокуса и натоварването трябва да са основно над гръдните мускули.
  • Избутване на тежестта вместо събиране на ръцете – често при големи тежести хората избутват тежестта, вместо да затварят ръцете си, но това избутване всъщност представлява друго упражнение – избутване на дъмбели от наклонен седеж, ако и вие правите така то по-добре сменете упражнението. При изпълняване на флайс трябва да се събират ръцете за да изолира и натовари гръдните мускули.

Съвети

  • Подбирайте добре килограмите, имайте предвид, че флайса е упражнение което изолира мускулите и не позволява големи тежести при правилно изпълнение.
  • Използвайте контролирано и бавно спускане в противен случай при рязко спускане може да контузите раменния пояс и сухожилията си.
  • Ако не усещате гръдните мускули да работят по време на изпълнение, опитайте с по-леки килограми и по-бавно темпо.
  • Ако усетите болка или силно разтягане – хвърлете дъмбелите на земята без да чакате приключване на повторението или серията.

 

By Admin

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