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

Жим ногами в тренажере

Одно из базовых упражнений, задействующее много мускулов. Оно может выполняться атлетами, имеющими проблемы с коленными суставами. Узнайте, как правильно выполнять жим ногами.

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.

Преимущества жима ногами

К преимуществам этого упражнения можно отнести следующее:

— возможность смещения акцента на разные группы мускулов;

— нагрузка на позвоночный столб значительно меньшая, чем при выполнении приседаний;

— отлично прорабатываются большие мускульные группы;

Приятный бонус: за счет того, что усиливается кровоток в области малого таза — увеличивается либидо.

Жим ногами в тренажере

Техника выполнения жима ногами

Ноги следует расположить на ширине плеч в центре платформы спортивного оборудования. Поднимайте платформу со стопоров, занимая начальное положение. Плавным движением опускайте платформу, пока коленные суставы не примут угол в 90 градусов. Начинайте обратное движение и в крайней верхней точке траектории не распрямляйте ноги полностью, чтобы не загружать суставы.

Советы по выполнению упражнения

Двигать платформу необходимо пятками и ни в коем случае не носками.

Следите, чтобы коленные суставы были параллельны между собой.

Взгляд должен быть направлен только вперед и вращать головой нельзя.

Во время движения вниз вдыхайте, при возврате в начальное положение – выдыхайте.

При выполнении движения следует держать руки на поручнях, что позволит при необходимости быстро зафиксировать платформу.

Если выполнить новый повтор вы уже не в силах, можно использовать руки, чтобы зафиксировать платформу. Для этого положите ладони на коленные суставы и помогайте перемещать платформу.

Чтобы не нанести травму позвоночнику, поясница должна быть плотно прижата к спинке.

Мы уже говорили выше, что упражнение дает возможность очень легко смещать нагрузку на различные группы мускулов. Когда ноги расположены на ширине плечевых суставов, то основная работа выполняется квадрицепсом и бицепсом. Если постановка стоп на платформе будет шире плечевых суставов, а стопы при этом слегка развернуты наружу, то большая часть нагрузки приходится на внутреннюю поверхность бедра. При узкой постановке стоп в большей степени будет задействована внешняя часть квадрицепса.

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Жим ногами 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.

Жим ногами 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

Жим ногами в тренажере

Разгибание ног в тренажере

Разгибание ног в тренажере

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

Источник: menslife.com

31 комментарий

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