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 на груди

Для качественной проработки мускулов ног весьма эффективными являются не только классические приседания, но и фронтальные (штанга располагается на груди). В то же время они более сложны в техническом плане и начинающим спортсменам потребуется много времени на ее освоение. Узнайте, как выполнять приседания со штангой на груди.

Весьма эффективным для развития мускулов ног являются фронтальные приседания, когда спортивный снаряд расположен не на плечах, а груди. Нагрузка при выполнении движения акцентируется на квадрицепсе, а не ягодичных мускулах. В этом и заключается основное отличие фронтальных приседаний от классических. При выполнении движения атлет должен обладать высокой устойчивостью и развитым чувством баланса.

Преимущества приседаний со штангой на груди

Отметим наиболее значимые преимущества упражнения:

— укрепляется нижний отдел спины, квадрицепсы и мышцы живота;

— снижается нагрузка на коленные суставы и позвоночный столб в сравнении с классическими приседаниями;

— развивается чувство баланса;

— крутящий момент, воздействующий на поясничный отдел корпуса существенно меньше в сравнении с обычными приседаниями;

— можно быстро преодолеть застой мускулов ног.

Приседания со штангой на груди

Техника выполнения приседаний со штангой на груди

Ноги располагаются на уровне плечевых суставов. Спортивный снаряд находится в верхней части груди и переднем отделе дельт. Скрестив руки, удерживайте снаряд верхним хватом.

После того, как штанга будет снять со стойки, локтевые суставы должны быть параллельны земле. Направьте взгляд вперед и следите за положением спины – она не должна округляться. Вдохните, начинайте плавно приседать, пока бедра не станут параллельны земле. Сделав выдох, мощным движением поднимайтесь в начальное положение. При выполнении упражнения мускулы должны быть напряжены. А также не разгибайте полностью ноги в верхнем положении траектории. Это позволит существенно снизить нагрузку на коленные суставы.

Советы по выполнению фронтальных приседаний

Смотрите только вперед и слегка вверх, что позволит удерживать спину прямой и предотвратит падение. 

Чтобы увеличить нагрузку на квадрицепс, можно приседать несколько ниже параллели.

Начинающим атлетам лучше использовать тренажер Смита при выполнении движения.

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Приседания со штангой на груди

Приседания со штангой

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 на груди

Выпады со штангой

Выпады со штангой

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

Приседания со штангой на груди

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

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