Разгибание ног в тренажере

Разгибания ног в тренажере является изолирующим упражнением, без него не обойтись тем, кто стремится нарастить хорошую мышечную массу

Разгибание ног в тренажере

Людям, которые стремятся нарастить хорошую мышечную массу, необходимо делать на базовые упражнения, однако и без изолированных обойтись не удастся. Одним из таких движений являются разгибания ног в тренажере. Узнайте о технике выполнения движения и его особенностях.

Разгибания ног в тренажере относятся к группе изолирующих движений. Это связано с тем, что при его выполнении задействуется только один сустав, а именно коленный. Так как спина в момент выполнения движения прижата к скамейке, то тазобедренный сустав зафиксирован и исключен из работы. Таким образом, нагрузка приходится только на квадрицепс.

Преимущества разгибаний ног в тренажере сидя

Так как упражнение изолирующее, то оно не способно увеличить мускульную массу, и предназначено для придания мускулатуре рельефа. Благодаря разгибаниям ног на тренажере вы сможете придать квадрицепсам красивую выпуклую форму. Атлетам важно помнить и о форме своих мускулов, так как это делает ваше тело более эстетичным. Также это движение можно рекомендовать выполнять спортсменам, имеющим проблемы с коленными суставами.

Разгибание ног в тренажере

Техника выполнения разгибаний ног в тренажере сидя

Сразу следует сказать, что с технической точки зрения упражнение достаточно простое. Перед началом его выполнения вам необходимо произвести настройку тренажера. Оснастите спортивное оборудование необходимым рабочим весом. Начинающим атлетам следует начинать с небольшой нагрузки.

Весьма важно, чтобы при выполнении движения спина все время была прижата к скамье. Последним этапом настройки является установка необходимой высоты валика, который должен располагаться около верхней части стопы.

Вдохните и полностью распрямляйте ноги в коленных суставах. После этого задержитесь на пару секунд в этом положении и напрягите квадрицепс. Начинайте сгибать ноги, возвращаясь в начальное положение. Следите, чтобы квадрицепс постоянно находился под нагрузкой и для этого в нижней точке траектории не разгибайте ноги полностью.

Советы по выполнению разгибаний ног в тренажере

Если у вас существуют проблемы с коленными суставами, то это упражнение следует выполнять до базовых движений. Это позволит разогреть суставы и связки. Изменяя положение носков ног, вы можете смещать акцент нагрузки на разные отделы квадрицепса. Если носки направлены наружу, то нагружается больше внутренний отдел квадрицепса. Когда носки направлены внутрь – внешний отдел.

Чтобы снизить нагрузку на коленные суставы вам необходимо следить, чтобы при выполнении движения голени не оказывались на уровне бедра в нижней части траектории. Спина должна быть плотно прижата к скамье и не округлена. Также важно, чтобы бедра и голеностоп не были задействованы в выполнении движения.

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Разгибание ног в тренажере

Упражнения для ног: подъемы по лестнице

Упражнения для ног: подъемы по лестнице

Подъемы по лестнице добавят прорисовки и сепарации бицепсам бедер, ягодичным мышцам и квадрицепсам даже больше, чем вы думаете.

Разгибание ног в тренажере

Сгибание ног в тренажере

Сгибание ног в тренажере

Для улучшения рельефа мускулов и придания им необходимой формы используются изолирующие упражнения. Для бицепса бедра наиболее эффективным являются сгибания ног в тренажере

Разгибание ног в тренажере

Жим ногами в тренажере

Жим ногами в тренажере

При выполнении жима ногами в работе участвуют все мускулы ног. Основная нагрузка приходится на бицепс и квадрицепс бедра. Также хорошо упражнение прорабатывает и ягодичные мускулы

Источник: menslife.com

45 комментариев

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