Tlak na ramená s činkou

Martin Mikláš Zásobník cvikov 4631 Comments

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: 

  1. Sed na lavičke, činku uchopíme dlaňami dopredu na šírku ramien.
  2. Pomaly spúšťajte činku dole pred telo, až kým sa nedotknete hrude.
  3. Činku dvíhajte až do prepnutia lakťov.
    1. 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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