Выпады со штангой

On:

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

Выпады со штангой

Благодаря этому упражнению отлично прорабатываются мускулы ягодиц. Узнайте о технике выполнения выпадов, а также об особенностях упражнения.

Выпады со штангой направлены на наращивание мышц кадрицепсов бедра, также участвуют ягодичные мышцы, задние мышцы бедра и икры. Выпады со штангой — упражнение среднего уровня сложности и предназначено для атлетов имеющих опыт. К выполнению упражнения приступайте после приседаний. 

Преимущества выпадов со штангой

Упражнение отлично прорабатывает ягодичные мускулы и частично задействует квадрицепс, бицепс бедра и икры. Выполнять его лучше после классических приседания или мертвой тяги. Это связано с тем, что выпады сильно растягивают мускулы и наносят множественные микроповреждения тканям, что значительно ускорят их рост.

Выполнение выпадов со штангой

Существует множество различных вариантов по выполнению выпадов со штангой. Есть такие разновидности, как выпады на платформу, с гантелями, назад, вбок, с собственным весом, выпады в тренажере Смита и другие. Данное упражнение является очень травмоопасным для колен, поэтому будьте внимательны, если у вас больные колени. Рекомендуется выполнять всем бодибилдерам, вне зависимости от уровня спортивной подготовки.

Техника правильного выполнения

Разместите спортивный снаряд на трапециях, придерживая его руками. Выставьте рабочую ногу вперед так, чтобы коленный сустав сгибался под углом в 90 градусов, но при этом левая нога не должна коленным суставом касаться земли. Также для снижения нагрузки на суставы левая нога должна опираться на носок, а не стопу.

Приняв описанное выше начальное положение, начинайте выполнять приседы в вертикальном положении. В нижней точке движения делайте двухсекундную паузу. Повторите упражнение для второй ноги. Также выпады можно делать и с гантелями, при этом техника не изменяется.

Выпады со штангой

Советы по выполнению выпадов

Очень важно чтобы в начальном положении коленный сустав не выходил за уровень носков.

Следите, чтобы поясница была распрямлена и ни в коем случае не допускайте ее округления.

Опускайтесь на вдохе, а подъем производите во время выдоха.

Все движения должны быть плавными, не допускайте рывков.

Не стоит выполнять людям с больными коленями и тем, кто плохо умеет держать равновесие.

ЕЩЕ ПО ТЕМЕ

Выпады со штангой

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

Выпады 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

Выпады со штангой

Шраги со штангой

Шраги со штангой

Когда вы выполняете эти упражнения, это способствует включению в работу практически всех мышц спины, плеч и предплечий

Источник: menslife.com

203 комментария

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