Едно от най-добрите базови упражнения за вашия трицепс е френското разгъване, то има варианти с щанга или дъмбели, от лег или от седеж, но тук ще покажем само основния вариант – разгъване с щанга от хоризонтален лег. Френското разгъване се практикува от много време, то е доказано упражнение за големи и силни трицепси. Ако сте от хората които искат голяма и силна ръка, трябва да обърнете внимание на това упражнение, тъй като трицепса е 2/3 от големината на ръката ви, е важно да се тренира максимално добре! Трябва обаче да се знаят някои неща, по време на изпълнение на упражнението, които ще споделим по-долу.

french-pressКато базово упражнение, то не трябва да се пренебрегва. Трябва да се използва от всички трениращи чиято цел е по-обемна и силна ръка. На изображението, може да видите активните мускули по време на изпълнение на упражнението.

 

 

 

 

 

 

 

Начин на изпълнение

Няколко основни неща при изпълнение на упражнението

  • Легнете на пеиката и стъпете с крака на пода за добър баланс
  • Повдигнете лоста или накарайте някои да го подаде
  • Застанете в начална позиция, изправени ръце и лакти
  • Започнете изпълнението като пускате бавно и контролирано тежестта чрез свиване само в лакътната става
  • Пуснете тежестта почти до носа ви и върнете в изходно положение

Чести грешки

  • Както при всяко упражнение, често поради високите килограми се получава неправилно изпълнение на упражнението, намалете килограмите до намирането на перфектното изпълнение.
  • Изпълняване само на част от амплитудата- изпълнявайте упражнението в цяла амплитуда, не сгъвайте ръцете си до половина а пускайте тежестта до долу и обратно горе в начално повторение
  • Избутване вместо разгъване – много често ще видите хора които в целта си да увеличат килограмите избутват тежестта вместо да разгъват ръцете си, има си отделно упражнение за трицепс чрез избутване, тук целта е да изолираме трицепсите чрез разгъване на ръката, тоест имаме движение само в лактите!

Съвети
Ако усещате болки в лактите, рамената или китките – намалете килограмите и обърнете внимание на изпълнението на упражнението.
Ако не усещате достатъчно добре натоварване на трицепса то най-вероятната причина отново е неправилното изпълнение в следствие на прекалено големите тежести!
Ако имате травми в китките, раменете или лактите – изпълнявайте с повишено внимание и не си позволявайте резки движения!
Ако изпълнявате добре упражнението, и сте увеличили килограмите, повикайте някои които да ви пази!
След края на серията, може да направите няколко повторения избутване на тежестта за довършване на тренировката на трицепса и по-добри резултати!

By Admin

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