Приседания со штангой

Приседания со штангой задействует максимальное количество мускулов тела, приводит к улучшению здоровья, повышению энергозапасов организма и работоспособности внутренних органов

Приседания со штангой

Приседания – базовое упражнение, при выполнении которого задействуется большое количество мускулов. По технике выполнения приседания можно считать наиболее сложным из всех упражнений, используемых бодибилдерами. Узнайте об особенностях упражнения и технике его выполнения.

Приседания со штангой задействует максимальное количество мускулов тела, приводит к улучшению здоровья, повышению энергозапасов организма и работоспособности внутренних органов. Эффективность приседаний не ставит под сомнение не один эксперт и спортсмен.

Преимущества приседаний со штангой

Приседания со штангой лучше других упражнений прорабатывают квадрицепс бедра. Также при выполнении упражнения  работают все мускулы ног, а также поясничные мышцы. Выделим самые значимые преимущества упражнения:

— Эффективно для преодоления застоя в развитии мускулов ног;

— Улучшает чувство баланса  и устойчивости у атлета.

Приседания со штангой

Техника выполнения приседаний со штангой

Перед началом выполнения атлет должен разместить спортивный снаряд на трапецеидальных мускулах. Хват произвольный, шире плечевых суставов. Ноги должны быть расположены на ширине плеч, а носки слегка разведены в стороны. Старайтесь равномерно распределить вес снаряда. Очень важно отметить, что спина должна быть выпрямлена. Для этого направьте взгляд вперед и чуть вверх.

Вдохнув, начинайте плавное движение вниз пока бедра не станут располагаться параллельно земле. После этого начинайте двигаться в обратном направлении, выдыхая после прохождения наиболее трудной точки траектории. Ваши коленные суставы не должны выходить за уровень носков. 

Сместить акцент нагрузки можно благодаря изменению ширины ног. Если постановка ног широкая, то большая часть нагрузки будет приходиться на внутреннюю поверхность бедра, а при узкой – внешнюю часть. Скажем, девушкам рекомендуется при выполнении приседания использовать широкую постановку ног, чтобы увеличить нагрузку на ягодицы.

Советы по выполнению упражнений

Чтобы избежать досадных повреждений, вам необходимо следить, чтобы спина всегда оставалась ровной с небольшим прогибом.

Нельзя отрывать пятки от земли, чтобы не нанести повреждения коленным суставам.

Приседать необходимо до параллельного расположения бедра относительно земли. Помните, чем ниже вы приседаете, тем выше риск получения травмы коленных суставов.

Очень важно перед выполнением приседания провести качественную разминку. Вес необходимо повышать постепенно и пару сетов следует выполнить с пустым грифом.

Чтобы снизить риск получения травмы коленных суставов не распрямляйте их полностью.

ЕЩЕ ПО ТЕМЕ

Приседания со штангой

Приседания со штангой на груди

Приседания со штангой на груди

Весьма эффективным для развития мускулов ног являются фронтальные приседания, когда спортивный снаряд расположен не на плечах, а груди

Приседания со штангой

Выпады со штангой

Выпады со штангой

Благодаря этому упражнению отлично прорабатываются ягодичные мускулы и частично задействует квадрицепс, бицепс бедра и икры

Приседания со штангой

Гакк приседания

Гакк приседания

Максимальная нагрузка при выполнении гакк приседаний приходится на квадрицепс, а также работают ягодичные мускулы и бицепс бедра. Тренажер позволяет имитировать подконтрольные приседания с отягощением

Источник: menslife.com

30 комментариев

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