Pozícia: Cvik vykonávame v vzpriamenom sede, čo je obtiažnejšie ako v stoji, kvôli pomocným súhybom dolných končatín.
Zapojenie svalov:
Primárne: predná hlava deltového svalu
Sekundárne: stredná hlava deltového svalu, horný trapéz, triceps, horná časť prsných svalov
Prevedenie:
- Sed na lavičke, činku uchopíme dlaňami dopredu na šírku ramien.
- Pomaly spúšťajte činku dole pred telo, až kým sa nedotknete hrude.
- Činku dvíhajte až do prepnutia lakťov.
- ukončením tlaku tesne pred prepnutím ľakťov udržíte dlhšie napätie v deltovom svale
Umiestnenie rúk: Pri úchope na šírku ramien je najviac zaťažený predný deltový sval. Širší úchop minimalizuje zapojenie tricepsov ale zvyšuje riziko poranenia ramena.
HINTS:
Pred každým opakovaním je sa potrebné správne nadýchnuť a dosiahnuť požadovanú úroveň výstuže jadra(abdominal bracing). Následne vykonať tlak nad ramena, kým neprepnete lakte. Po tejto fáze spúšťajte váhu dole a pomaly vydychujte.
Dôležité je si uvedomiť kt. partiu cvičíme a sústrediť sa na daný sval. aby sme ho tzv. cítili. Pokiaľ daný sval pri cvičení necítite, cvičíte nesprávne.
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