Растеж чрез промяна

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Може ли промяната на позицията на стъпалата при лег пресите наистина да има ефект върху мускулите до толкова, че да окаже разлика в развитието на краката ?

Да! Смяната на положението на стъпалата променя леко въздействието на лег пресите от една зона на горната част на краката към друга. Въпреки че това преместване не е достатъчно значително, за да изолира специфичните мускулни групи, то е достатъчно за промяна и стимулация на участващите мускулни влакна. А такава смяна предполага и разнообразие, което е ключ към общото мускулно развитие.

Лег пресата натоварва същите основни мускулни групи както клякането, но с по-малко участващи спомагателни мускулни групи за подкрепа и стабилизация. Затова тук вниманието върху баланса е по-малко, а енергията е повече – може да я насочите към желаните мускули на краката и да изтласкате по-големи тежести. В лег пресите участват 8 главни мускула:

Квадрицепсите, намиращи се отпред на бедрата, изпълняват коленна екстензия и се състоят от rectus femoris (в средата), vastus lateralis (отвън), vastus intermedius (дълбоко) и vastus medialis (отвътре).

Мускулите gluteus maximus и групата мускули на задната част на бедрата – biceps femoris (отвън), sementinonus (в средата) и semimembranosus (отвътре). Те пък изпълняват екстензия в таза.

При „нормалната” лег преса положението на краката е такова, че стъпалата са едно от друго горе-долу колкото ширината на раменете и са поставени в средата на платформата. От това положение има четири основни модификации:

Високо. Поставянето на стъпалата по-високо на платформата измества центъра на тежестта назад и това натоварва повече задната част на бедрата и седалищните мускули.

Ниско. Поставянето стъпалата по-надолу от „нормалната” позиция има точно обратен ефект – акцентът от упражнението се прехвърля повече върху квадрицепсите.

Широко. Вътрешната част на краката – по-точно мускулът vastus medialis и мускулите на аддукторите – се натоварват при изтласкване по-широко от нормалното.

Тясно. Лег преси с по-тесен от обикновения разкрач увеличават участието на мускула vastus lateralis от външната част на бедрата.

Променянето на мускулното участие не е толкова голямо при страничните движения (по-широк и по-тесен разкрач), колкото при смяната горе и долу, така че от промяната на разстоянието между стъпалата не очаквайте кой знае какъв ефект. И докато не свикнете с различните положения на стъпалата, експериментирайте с по-малки от нормалното тежести и ги увеличавайте постепенно.


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