Главная Статьи Упражнения Жим штанги, лежа на скамье с уклоном


Жим штанги, лежа на скамье с уклоном

Жим штанги, лежа на скамье с уклоном

Отличное упражнение для грудных мышц, особенно в комплексе с жимом на обычной скамье и жимом гантелей лежа, также развивающее и дельтовидные мышцы.

 

Это упражнение задействует также ключичный отдел большой грудной мышцы, трицепсы, переднюю зубчатую и малую грудную мышцы.

 

Упражнение необходимо делать сидя на скамье с углом наклона спинки от 45° до 60°.

 

Техника:

 

·  Поднимите спинку скамьи на 35-40 градусов по отношению к горизонтали. Лягте на скамью, поставьте ступни шире плеч и упритесь ими в пол. Бедра, плечи и голова прижаты к скамье.

·  Возьмитесь за штангу хватом сверху. Расстояние между ладонями чуть больше ширины плеч.

·  Снимите штангу с упоров и плавно опустите ее к верхней части груди. Сделайте вдох и, задержав дыхание, выжмите штангу вверх. Локти все время смотрят в стороны.

·  Выдохните только тогда, когда преодолеете самый сложный участок подъема или когда достигните верхнюю точку (руки полностью выпрямлены, но не заблокированы в локтях)

·  В верхней точке сделайте паузу и дополнительным усилием еще сильнее напрягите мышцы груди.

·  Вдохните и, задержите дыхание, плавно спустите гриф к верхней части груди, и как только коснетесь ее грифом, тут же поменяйте направление движения и выжмите штангу вверх.

·  В нижней точке можно сделать паузу. В этом случае, как только штанга коснулась груди, сделайте выдох, затем глубоко вдохните и, задержав дыхание, выжмите штангу вверх.

·  Все фазы упражнения (опускание и жим) выполняются в плавном, умеренном темпе.

 

Несколько советов:

·  Задерживайте дыхание во время жима штанги вверх. Это помогает мышцам поясничной области крепче держать позвоночник, повышает устойчивость тела и придает силы.

·  Чтобы добиться максимального сокращения верхней части мышц груди и трицепсов, в верхней точке руки должны быть полностью выпрямлены (но не до блокировки в локтях).

·  Хват не должен быть слишком широким. Так вы уменьшаете амплитуду движения и рискуете перегрузить мышцы груди.

·  Пауза-остановка в нижней точке усложняет упражнение, так как затем требуется дополнительное усилие для того, чтобы сдвинуть остановившуюся штангу с «мертвой точки».

·  В нижней точке не выталкивайте (не отпружинивайте) штангу грудью, выгибаясь вверх всем телом. На протяжении всего сета жмите и опускайте штангу в умеренном темпе.

·  Не используйте чрезмерно тяжелую штангу. Решающую роль здесь играет правильная техника, а уже потом вес нагрузки.

·  На протяжении всего сета ни на секунду не расслабляйте пресс и мышцы поясницы. Чем сильнее они напряжены, тем устойчивее положение торса и легче жать штангу.

·  На протяжении всего упражнения локти должны быть направлены строго в стороны. Помните, чем ближе локти к бокам туловища, тем больше нагрузка смещается на плечи.

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