Едностранно гребане с дъмбел

Добавена на 25 Септември 2011 | Категория: Упражнения | Добави в любими

Тип : Силово
Основни мускули, извършващи движението : Средна част на гърба
Други мускули, участващи в движението : Бицепс, латисимус, рамена
Екипировка и оборудване : Дъмбел
Ниво : Начинаещи
Движение : Дърпане

Начин на изпълнение

➡ Поставете избрания размер дъмбел до пейката.
➡ Подпрете опорната ръка и прилежащото коляното на пейката.
➡ Наведете се и вземете дъмбела от пода със активната ръка.
➡ Отпуснете дъмбела да виси под рамото ви и стабилизирайте ръка.
➡ Стегнете мускулатурата в корема, гърба и косите коремни мускули, така че да фиксирате позицията на торса.
➡ Повдигнете рамото си (плешката) назад и навътре и задръжте позицията му, докато вдигате лакътя.
➡ Издърпайте лакътя назад и нагоре и малко преди да достигнете височината на гръбнака, издишайте.
➡ Бавно върнете лакът надолу, като си поемате въздух за следващото повторение.
➡ В долна точка леко отпуснете рамото си надолу и започнете отначало.


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