чуково бицепсово сгъване

Чуковото бицепсо сгъване е много предпочитано от бодибилдърите, тъй като оказва доста добър ефект в натоварването на бицепсите. Има два варианта на изпълнение – кръстосано и нормално бицепсово сгъване, при единия вариант (кръстосаното) се натоварва повече външната страна на бицепса и част от предмишничните мускули. Разликата между чуковото и стандартното бицепсово сгъване е в позицията на дланта ви и крайната точка която достига пред гърдите ви, поради това е добре да се използва за да стресира мускула ви под друг ъгъл на движение. Упражнението едноставно и лесно за изпълнение. Може да се изпълнява с двете ръце или с всяка по отделно, ние ви препоръчваме да е по-отделно тъй като позволява по-голяма концентрация над движението и по-голям баланс на тежестта.

Чуково бицепсово сгъванеНа следната илюстрация може да видите мускулите, участващи по време на изпълнение на упражнението.

 

 

 

 

 

 

 

 

 

Начин на изпълнение

  • Вземете подходящите дъмбели, застанете в изправени и отпуснете ръце.
  • Свийте едната ръка, без да въртите китката си на никъде, като движението преминава от страни на тялото ви до областта пред гърдите ви, отпуснете плавно тежестта  повторете с другата ръка.

Чести грешки

  • Клатене на тялото и засилка – най-честата и може би единствената важна грешка при изпълнението на това упражнение. Доста често може да видите много хора които да изпълняват това упражнение с големи килограми и частична амплитуда и засилка, но знайте че това е чийтинг и може да не получите максималните резултати от упражнението. Препоръчваме ви да изберете подходящи за вас тежести и да изпълнявате без излишни спомагателни движения.
  • Непълна амплитуда – както при всички упражнения, ви препоръчваме да изпълнявате цялото движение на упражнението, така ще извлечете максимума от него. Ако все пак искате да увеличите килограмите и да правите чийтинг изпълнение внимавайте по време на изпълнението и най-добре го оставете за последна серия с която да доизпомпите мускула.

 

Съвети

  • Подберете подходящи килограми – както при всички упражнения, точните килограми за вас са от голямо значение, в противен случай ще правите излишни спомагателни движения и чийтинг.

 

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