Скотово сгъване „Зотман“

Добавена на 24 Юли 2012 | Категория: Упражнения | Добави в любими

Тип: Силово
Основни мускули, извършващи движението : Бицепс
Други мускули, участващи в движението : Предмишница
Екипировка и оборудване : Дъмбели
Ниво : Напреднали
Движение : Дърпане

Начин на изпълнение:

➡ Хванете дъмбели с всяка ръка и поставете горната част на ръцете си на върха на скотовата пейка или на наклонена пейка. Трябва да държите дъмбелите на височината на раменете, а лактите да са сгънати. Дланите ви трябва да гледат надолу. Това е началната позиция.



➡ Вдишвайки, бавно придвижете дъмбелите надолу, поддържайки дланите надолу, докато горната част на ръцете ви не е изпъната, а бицепсите ви са напълно разгънати.

➡ Сега завъртете китките, след като стигнете в долната част на движението, така че дланите на ръцете да гледат нагоре.

➡ Докато издишвате, използвайте бицепсите да сгънете нагоре с тежестите, докато не се натоварят напълно и дъмбелите не стигнат височината на раменете. Запомнете, че за пълна контракция, трябва малкият пръст да бъде по – високо от палеца.



➡ Стегнете здраво с бицепса за секунда в свито положение и завъртете китките си, така че дланите да са обърнати надолу.

➡ Повторете.




Етикети:

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