Външна лакътна ротация

Добавена на 10 Октомври 2011 | Категория: Упражнения | Добави в любими

Тип : Силово
Основни мускули, извършващи движението : Рамене
Други мускули, участващи в движението : Упражнението е силно изолирано
Екипировка и оборудване : Дъмбел
Ниво : Начинаещи
Движение : Дърпане

Начин на изпълнение

➡ Легнете върху постелка на пода, на едното си рамо и с подлежащата ръка подпрете главата си;

➡ Вземете гиричката с работната ръка и наместете дъмбела до тялото. Подпрете лакътя в предната ребрена дъга. Това е началната позиция;

➡ Завъртете рамото, така че дланта с гирата да опишее крива от деветдесет градуса;

➡ Спрете движението в горна хоризонтална точка, когато китка, лакът и рамо се стабилизират в една равнина. Задръжте позицията за една секунда и върнете в начална позиция;

➡ След края на серията повторете и с другата ръка.

Препоръка

Вместо на пода, можете да изпълните движението на широка пейка/лежанка.

Етикети: външна лакътна ротация, рамене, дъмбел

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