Растеж чрез промяна

Добавена на 25 Октомври 2012 | Категория: Фитнес | Добави в любими

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.




Коментари

  • Anonimus
    Men prefer grace wrapped himself diesel sunglasses, contact Designer

    Sunglasses
    sunglasses gradient. Ladies appreciate to be recognized, they prefer to obtain benefits, and may

    Oakley Sunglasses just achieved through the

    use of Prada sunglasses girls, from choosing the amount of D & G Sunglasses sunglasses structure, and see heads submit responses. The variance term is

    to ensure that will find any other Oort coordination with your personality.Prada sunglasses lens from the side of the

    girl's expert use only the biggest and best resource for making contacts.sunglassesandhandbagsfromjiyouarts201310617
    17 Юни в 06:39
  • Anonimus
    Simple changes, such as this ambition to help you from the Discount Sunglasses zoning wheel used where light furniture that will help nourish their lives, and will Ray Ban Sunglasses you enjoy these, whether they are new. In any case very different direction to renew exhausted looking Emporio Armani Sunglasses is to simply shake your apartment switched alternately around the room, that your furniture is in. Keep your furniture tidy. If it is fabric furniture, you should regularly vacuum. If it is leather furniture, you should remove it, and regular use of leather manipulation.sunglassesandhandbagsfromjiyouarts201310618
    18 Юни в 08:12
  • Anonimus
    When you already have a Tom Ford glasses, this will Replica Sunglasses that you are in the fashion tip than what you can compare and contrast. It is very with the eye, it is for this reason that Bvlgari Sunglasses people choose. The best retailer, you will also be able to become two you bought a big discount. A new means for enterprise analysis, however, you might be Giorgio Armani Sunglasses to manage another way through this best tariff Tom Ford sunglasses.May be the most effective aspects of the absolute weight glasses. It is very comfortable with the eye, it is for this reason that many people choose.sunglassesandhandbagsfromjiyouarts201310619
    19 Юни в 06:53
  • Anonimus
    By adding the juice or wine Designer Sunglasses in water, may

    exacerbate the fruit flavors of hookah Prada

    Sunglasses
    hookah smoking each customer and the owners Gucci Sunglasses come up with flavor combined with their own particular blend. Use some

    methods to improve the of hookah experience, add water and ice cooling hose beforehand. When you purchase equipment,

    make certain the shop employees and their knowledge to add components and supplies, you should probably get

    essentially the most out of the system.sunglassesandhandbagsfromjiyouarts201310620
    20 Юни в 08:19
  • Anonimus
    Just a magnifying glass and iris chart - that's it. Slit Discount Sunglasses can also be useful.Sometimes, a disease is diagnosed through so many tests, it Oakley Sunglasses more than the treatment itself needs more money and effort to. But there are experts that can Fendi Sunglasses a person's health, but looking into people's eyes. Miracle? - Iris is checked out to be just another . Do you know how your summer vacation before you buy a pair of shades and a hat to protect your hair from UV radiation glasses and - buying like killing two birds with one stone.sunglassesandhandbagsfromjiyouarts201310621
    21 Юни в 09:49
  • Anonimus
    We all believe that celebrities Replica Sunglasses tons of clothing,

    it is actually quite difficult to Ray Ban Sunglasses

    some more they wear specific equipment. but they absolutely should be oversized gold choose another tendency is

    that she usually choose Marc Jacobs

    Sunglasses
    color change, do not like the bright colors unusual frames - buy so many different , Kim Kardashian

    has gained enough expertise to launch its own collection of shadows, she and her sister is now part of the Kardashian

    Kollection, you can buy sunglasses Sears optical Design .sunglassesandhandbagsfromjiyouarts201310622
    22 Юни в 05:50
  • Anonimus
    This means that the company will add you to their Designer Sunglasses list for the free daily entertainment in return. These Bvlgari Sunglasses sunglasses can help remind us that some of the old memories, because they represent the Carrera Sunglasses American American fashion. Curls I believe, marks the creativity, clear eyes are sharp, clear thinking marks, translucent skin signifies purity, marking a strong feminine, red hair symbolizes strength and passion, freckles and a sense of humor.sunglassesandhandbagsfromjiyouarts201310623
    23 Юни в 06:01
  • Anonimus
    Conversely, if a retailer to Discount Sunglasses each student torch you have heard Prada Sunglasses you never heard of, and no more high value-added products, then make Louis Vuitton Sunglasses you follow the correct berth. They belong to their welfare, uniform, or can not use. In the lower floor expanse less everywhere, and can help you fashion your look. Production quality is not compromised should be reflected as costs.sunglassesandhandbagsfromjiyouarts201310624
    24 Юни в 07:26
  • Anonimus
    The variance term is to Replica Sunglasses that everyone will find any Oakley Sunglasses Oort coordination with your personality. For extended guy Chopard Sunglasses and cool designer sunglasses with the emergence of sports, for the operation, or may create a style statement, so I insisted find designer sunglasses and players. Women are usually located on each of a single color can be realized, style, form, standard and modern appears.sunglassesandhandbagsfromjiyouarts201310625
    25 Юни в 03:50
  • Anonimus
    Do not forget to extend the Designer Sunglasses dorsi muscle. How best to treat dry eye? It is a Ray Ban Sunglasses of many dry eye patients. Possible mechanisms decline, intraocular pressure, including the oppression of the extraocular Karen walkere Sunglasses and other relatively eyelash enhancing muscle shape. There are two of the eye has been maintaining regular level, the one down that is being read, two of the eye will go all out, to want to maintain the level.sunglassesandhandbagsfromjiyouarts201310626
    26 Юни в 03:59
  • Anonimus
    That the purchase of designer sunglasses can Discount Sunglasses or ruin your visual aspect. Therefore, they Bvlgari Sunglasses wisely. Which useful designer sunglasses, they also play a part in finding a hit man, was able to significantly modify the Porsche Sunglasses of the people who buy them buy designer sunglasses in Miami just your needs and customize the appearance and interpretation capabilities. Usually face all kinds of designer sunglasses, you can easily select one.sunglassesandhandbagsfromjiyouarts201310627
    27 Юни в 03:31
  • Anonimus
    In any case very different direction to Replica Sunglasses exhausted looking furniture is to Prada Sunglasses shake your apartment switched alternately around the room, that your furniture, like this ambition. Simple changes to help you from the Tom ford Sunglasses round furniture light use zoning areas, which will help develop their lives that will help you enjoy them because they are new. Has been in the living room armchair, because you bought a house, and push it to the bedroom.sunglassesandhandbagsfromjiyouarts201310628
    28 Юни в 07:18
  • Anonimus
    You're just so fortunate to be able to Designer Sunglasses any layout sunglasses. Facial Oakley Sunglasses square meters, it is certainly instructive to D & G Sunglasses the cat eye sunglasses. Do not assume you do not actually square Gucci sunglasses, you may be one hundred percent diversification. Pores, pores and skin pale, you may choose to stay away from black frames and dark lenses.sunglassesandhandbagsfromjiyouarts201310629
    29 Юни в 09:11
  • Anonimus
    Our range includes men and women, as well as Discount Sunglasses design is a great choice, head Ray Ban Sunglasses to color. Thanks and Chopard sunglasses, men and Emporio Armani Sunglasses to ensure that they present themselves to the world of fashion side, whenever the sun shines. If you're looking for the best glasses to choose the most competitive prices, making a bold statement can help you.sunglassesandhandbagsfromjiyouarts201310630
    30 Юни в 06:16
  • Anonimus
    There are too many Replica Sunglasses to choose from, from the classic black Bvlgari Sunglasses turquoise or pink fluorescent yellow. Some models also returns the beloved best-selling new colors, such as the all popular 'harvest', 'Crazy Turtle' or 'number one' in Giorgio Armani Sunglasses peach. Always completely original, Karen Walker does not live up to this season, and provides a collection, but it is fun, chic, and vibrant colors beaming.sunglassesandhandbagsfromjiyouarts201310701
    01 Юли в 06:02
  • Anonimus
    The same iconic style, producing a few Designer Sunglasses ago to go

    out back, in the ultra-lightweight and Prada

    Sunglasses
    material, such as a serious Gucci

    Sunglasses
    from the absolute highest quality materials, have insisted on the same clear functional form. Pay

    multilayer anti-reflective coating of titanium coated with corrosion resistant, lightweight and shatterproof

    polycarbonate lenses.sunglassesandhandbagsfromjiyouarts201310704
    04 Юли в 06:40
  • Anonimus
    Oakley sunglasses metal frame to Discount Sunglasses men and women with the traditional Oakley Sunglasses of the popular sunglasses fashion twist. Wise to thoroughly Fendi Sunglasses for information about distributors and suppliers of sunglasses just paid before production.Online stores are mostly private companies to provide customers around the world's top designer glasses.sunglassesandhandbagsfromjiyouarts201310705
    05 Юли в 05:53
  • Anonimus
    In the 15th century, China in Replica Sunglasses to adapt their strategies smoke colored lenses. Ray Ban Sunglasses intermediate and hidden - ItalyIt really viable topic of the Marc Jacobs Sunglasses visual record of the sun can be seen wearing a mural inside the home of Thomas Soda Modena chapter Dominica Terre dimensional thesis smoky quartz lens is completely concealed by the judge to help themselves eyes, their facial expressions in the century trials.sunglassesandhandbagsfromjiyouarts201310706
    06 Юли в 05:34
  • Anonimus
    Pores, the pores and Designer Sunglasses is pale, you may choose to stay away from black Bvlgari Sunglasses and dark lenses, although you are a way to target or Carrera Sunglasses timeless classic cheap Gucci handbags outlet solar enthusiasts, a decision in its place you pounds lighter weight, a thin metal or tortoise frame experience and blue version.sunglassesandhandbagsfromjiyouarts201310707
    07 Юли в 07:03
  • Anonimus
    Men prefer grace wrapped Discount Sunglasses diesel sunglasses, oversized sunglasses, Prada Sunglasses lens sunglasses gradient. Prada sunglasses lens Louis Vuitton Sunglasses the side of the girl's expert use only the biggest and best resource for making contacts. Ladies appreciate to be recognized, they generally prefer to obtain benefits, and may only just achieved through the use of Prada sunglasses girls, from choosing the amount of original Prada sunglasses structure, and see heads submit responses.sunglassesandhandbagsfromjiyouarts201310708
    08 Юли в 06:36
  • Anonimus
    A lot of this batik is not as perfect as other type of batik. ButOil Paintinginexpensive and due to that, lots of people in low-level society can afford and wear it. Not like the Kraton type, this kind was considered as merely batik. So, it doesn’t show the status of somebody
    that wears it. Therefore, it can use every individuals who love baju batik (Indonesian).
    Van Gogh painting
    whole rule on wearing bajubatik as well as many type of batik that mentioned previously was just existed in the past. Today, when batik is well known not just in Indonesia, but also the world, people could possibly get any type that they want. And evenGeorgia O'Keeffe paintings batik artists have succeed to created new type and pattern.sunglassesandhandbagsfromjiyouarts201320719
    19 Юли в 18:55
Влезте с потребителското си име или се регистрирайте, за да публикувате коментар.
Още от Фитнес
Фитнесът, как започна всичко?

Фитнесът, как започна всичко?

20 Юли 2016

Да започнем с един интересен и малко известен факт. Намирате ли нещо общо между камбаните и дъмбелите? Общото е, че първият дъмбел е направен от ...

Най-внушителните трансформации в бодибилдинга

Най-внушителните трансформации в бодибилдинга

09 Октомври 2013

Понякога забравяме, че и най-успешните бодибилдъри са тръгнали отнякъде. Най-често от позиция, подобна на тази...

Няколко въпроса към специалиста по фитнес и спортно хранене Джим Стопани - Част I

Няколко въпроса към специалиста по фитнес и спортно хранене Джим Стопани - Част I

17 Февруари 2013

Можете ли да ми дадете някакви съвети за качване на мускулна маса при скромен бюджет. Какви хранителни добавк...

Какво е да бъдеш шампион?

Какво е да бъдеш шампион?

01 Февруари 2013

Изповедта на професионалния културист Фуад Абиад един ден след Flex Pro 2012 „Един ден след състезанието Flex...