Пронирано разгъване в китки за предмишници

Добавена на 08 Октомври 2011 | Категория: Упражнения | Добави в любими

Тип : Силово
Основни мускули, извършващи движението : Предмишница
Други мускули, участващи в движението : Няма
Екипировка и оборудване : Щанга или дъмбели
Ниво : Начинаещи
Движение : Дърпане

Начин на изпълнение

➡ Вземете дъмбел/ щанга и подпрете долната (вътрешната) част на китката си на ръба на тренировъчна пейка. Облегалката на Скот стенд, за скотово сгъване също е подходяща за изпълнението.

➡ Отпуснете дланта до крайна долна позиция и бавно я повдигнете нагоре.


➡ Ако усещате болка или дискомфорт в китките при динамично изпълнение на движението с тежест, опитайте да го изпълните с ластици или в статична изпълнение.

➡ По време на изпълнението не отлепяйте лакти и китки от меката повърхност на пейката.

➡ Ако работите с голяма тежест, използвайте частични повторения, като не позволявате на китката да поема натоварването или дръжте тежестта статично.

➡ В случай, че сте нови в движението - не се изкушавайте да изпълнявате техниката с колянна опора, тя носи рискове от изместване на опората по време на движение и съответно до възможност за поява на контузия.


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