Набиране на лост
Набиранията на лост не са лесно упражнение. Като такова, е възможно неволно да правим грешки.

Често когато хората тренират могат да правят различни грешки.

Особено при набиранията е лесно да допуснем различни грешки. Те са доста по-тежки и натоварващи и дори опитни хора могат да ги допуснат.

Набиранията са едно от най-страхотните упражнения които можете да правите за изграждане на добра физика и сила.

Но ако ги правите погрешко – това е рецепта за проблеми и травми.

Тук ще разгледаме основните грешки при набиране на лост:

Пребързвате с по-трудни вариации

Набиранията са едно упражнение което предизвика поне малко респект. Съответно всеки би искал да може да прави набирания колкото се може по-бързо. Но това отнема време.

Не прибързвайте да правите набирания ако все още не можете.

Дайте си нужното време и следвайте правилна прогресия.

По този начин ще заздравите мускулите си и ще изградите правилната основа.

Частична амплитуда на движение

Това е честа грешка и обикновенно е свързана с липса на достатъчна сила в някоя част от движението.

Двата най-чести проблеми свързани с частична амплитуда са:

  • Спукане само до някаде, а не до долу. Долната част е много трудна особено когато започнем да се дърпаме нагоре отново. Затова някои хора избягват да се пускат прекалено надолу.
  • Частично набиране. Обикновенно брадичката трабва да се изравни или да е по-нависоко от нивото на лоста.

Това са примери за частични набирания.
Целете се да се наберете колкото се може по-нависоко. В долната част от движението се отпуснете и спрете малко преди да изправите лактите. Нека са леко присвити.

Отпускате се на рамената

Това е друга честа грешка която ако бъде оставена непроменена рискувате да си докарате сериозни травми в областта на рамената.

Когато се набирате рамената трябва да са леко издърпани назад.

Не се отпускайте на тях.

Представете си че искате да притиснете нещо с лопатките на гърба си. Придърпайте рамената са назад и надолу. По този начин ще активирате мускулите на гърба по-лесно. Също така това поставя рамената ви в безопасна поза.

Лактите са в грешна позиция

Не дръжте лактите прекалено близо пред вас. Често някои хора държат лактите прекалено близо което пречи на правилното изпълнение и постигане на цялостната амплитуда.

Друга грешка е при движението нагоре когато е възможно да разперим лактите настрани. Това е свързано с недостатъчно сила и може да доведе до травми.

Дръжте лактите отстрани на тялото. Представете се че се опитвате да приебере лактите в задния си джоб на панталона.

Спускате се надолу прекалено бързо

Друга много неприятна грешка е при негативната част от движението – спускането.

Не веднъж съм виждал как хората се спускат за части от секундата и директно овисват на рамената си.

Това лошо. Много лошо.

Така се получават травмите.

Целете се движението да е контролирано през цялото време. Както нагоре така и надолу. Старайте се да не се отпускате на рамената особено ако се създали някаква инерция при вдижението надолу.

Чийтинг. Използвате на краката за създаване на инерция.

Чийтингът е нещо често срещано. Причината е просто защото върши работа.

С залюляване и мяткане на крака е много по-лесно да се наберете.

Но има ли реална полза?

В общи линии, не. Използването на всякакв вид инерция по-скоро може да ви навреди и да доведе до травми. Особено за начинаещи в областта е напълно противопоказно.

Старайте се да изпълнявате движението контролирано и бавно. Разбира се не прекалено бавно. Понякога дори несъзнателно започваме да използваме краката си за създаване на малка инерция нагоре. Старайте се да не го правите. Това щеви позволи да изградите много по-голяма основа (мускулна и силова).

Не стабилизирате цялото си тяло

Това е грешка, която често се случва дори при опитни хора.

Стабилизирането и стягането на тялото е техника която може да се приложи при много други упражнения и то доста успешно. Резултатът е повече сила и контрол.

При набирането ако отпускате краката така все едно не са част от тялото ви това ще ви пречи. Тялото ви ще опитва постоянно да се бори с това и да балансира а резултата загуба на енергия и сила.

Когато застанете на лоста старайте се да не се люлеете. Стегнете мускулите на седалището, бедрата, прасците и корема. Това ще ви позволи да използвате повече сила и контрол.

Набирате се всеки ден

Един често срещан въпрос с който се сблъсквам е колко често трябва да се правят набирания. Отговорът на този въпрос колко лесен може да бъде и толкова труден.

Много фактори са важни тук.

Има варианти в които можете да правите набирания всеки ден и да се разминавате с претренирането и умората. Но реалността е че не трябва да се тренира всеки ден.

Почивката е важна.

По време на почивката вашите мускули се възстановяват и растат.

Вземете предвид и допълнителните тренировки които можете би изпълнявате също така и колко физически активни сте през ежедневието си. Ако не си давате достатъчно добра почивка то тази умора се натрупва и често резултатът е травми или претрениране. Понякога и двете.

By Admin

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