Predpaženie s jednoručkami

Martin Mikláš Ramená, Technika cvikov 2860 Comments

Prevedenie:

  1. Vsede na okraji lavice uchopte jednoručky, ruky spustené popri tele.
  2. Zdvihnite jednoručku oblúkom nahor a dopredu na úroveň s prepnutým ľakťom.
  3. Spustite jednoručku späť do východzej pozície a opakujte s druhou rukou.

ramena1

Používané svaly sú primárne predná hlava deltového svalu a sekundárne trapéz a horná časť prsních svalov.

Anatomické pripomienky

Úchop: Neutrálny úchop(dlaň dovnútra, palec dopredu) zaťažuje predovšetkým predný deltový sval, pri úchope s dlaňou dole je zapojená aj stredná hlava deltového svalu.

VARIANT

Predpaženie s jednoručkami s rôznymi úchopmi

Na začiatku cviku uchopte jednoručku neutrálnym úchopom(palec dopredu), behom cviku otočte jednoručku o 90 stupňov, abyste na úrovni ramien držali jednoručku úchopom s palcom dole.

ramena2

 

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