Правилния начин да правим клекове

Добавена на 24 Януари 2013 | Категория: Фитнес | Добави в любими

Важността на оптималната техника на клякане

Хипотеза

Клекът е царят на всички упражнения за крака и редовното му практикуване може да преобрази изцяло долната част на тялото. Познанието как да клякаме правилно е изключително важно за постигане на най – добри резултати и максимална безопасност в дългосрочен план.

Научни изследвания

Изследователите от Техническия университет на Луизиана са анализирали техниката на клякане при опитни професионални пауърлифтъри, като са я сравнили с тази при по – неопитни пауърлифтъри и новаци.

Констатации

През 2009- та година, учените съобщават в брой на списанието „Journal of Strength and Conditioning Research”, че в сравнение с другите две групи, опитните състезатели по пауърлифтинг използват техники, които им позволяват да вдигат значително по – голяма тежест и да се предпазват от контузии. Те клякат надолу по – бавно, но движението им нагоре е много по – бързо. Те се стремят да попречат на коленете си да се движат напред към пръстите на краката, за да намалят стреса.

Заключение

Бавното спускане надолу, вкарването на повече експлозивност и бързина при движението нагоре, и поддържането на коленете в правилната позиция, всичко това е равно на по – тежък и безопасен клек.

Приложение

Забавянето на клека при движението надолу подобрява контрола върху тежестта, което не само помага да избегнете контузии, но и може да улесни движението нагоре – това води до трениране с по – голяма тежест. Колкото по – бързо се изправяте, толкова по – тежко натоварване може да е поемете. За да увеличите скоростта на клековете, първо правете клекове с подскок и използвайте ластик, или вериги. Не позволявайте на коленете да се движат напред към пръстите и на дупето да отива назад, докато се спускате надолу. Практикуването на „бокс” клекове ще помогне за постигане на перфектна техника.

Етикети: клек с щанга, техники при изпълнението на клек

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