November 18, 2018

КАКИЕ МЫШЦЫ РАБОТАЮТ ПРИ ПРИСЕДАНИИ?

приседания

Ответ на вопросы, какие мышцы работают при приседании и зачем их тренировать, дает возможность правильно спланировать тренировку на нижнюю часть тела. Мышечные ткани, которые нагружаются при выполнении этих упражнений, делают тело не только более сильным, но и красивым. Особенно это актуально для женщин.

Хочешь попой удивлять — нужно много приседать!какие мышцы работают при приседании

Нередко девушки на тренировках в тренажерном зале задаются вопросом: что важнее, сделать грудь или талию. На занятиях по фитнесу им не предоставляется выбор, и они вынуждены тренировать все тело. Это как раз и является правильным подходам.

Предоставленные сами себе в тренажерном зале, девушки вынуждены выбирать, поскольку не каждая из них может составить полноценную программу и, главное, выполнить ее в полном объеме.

Совет тренера! В таких случаях следует уделять внимание базовым упражнениям, одно из которых – приседания, в том числе и со штангой. Проще говоря – девчонки, делайте попу и бедра!

Красивая попа гарантировано выделит из толпы любую девушку, даже с очень маленькой грудью и хорошим животиком. Бразильские женщины славятся именно тем, что природа их наградила хорошей генетикой, поэтому каждая бразильянка обладает объёмными и пышными ягодицами.

Многое будет зависеть от следующего:

  • насколько часто занимающийся тренирует ягодицы;
  • есть ли понимание и ощущение, какие мышцы задействованы в данный момент;
  • на что воздействуют выполняемые упражнения.

Какие мышцы работают при приседании?

 схема мышцы ягодицКакие мышцы  работают при при приседании? Выполняя это упражнение, активно задействуются следующие группы мышц:

  1. Передняя часть бедра – квадрицепсы.
  2. Задняя часть бедра
  3. Ягодицы.

При разгибании ног в коленном суставе, выпрямляя их, на передней части бедра включаются в работу следующие мышцы:

  • латеральная – расположена сбоку;
  • медиальная – находится с внутренней стороны;
  • прямая – расположена по середине;
  • промежуточная широкая – находится под прямой мышцей.

Выполняя упражнения, тренирующийся должен  понимать какие мышцы работают при приседании.  Приседания  задействуют тазобедренный сустав, который во время работы разгибается. В этом процессе торс отводится от бедер, поднимается из приседа. Эта работа ложиться на большую ягодичную мышцу, а также на заднюю часть бедра, задействуются следующие мускулы:

  1. Двуглавая или бицепс бедра – находится с внешней стороны.
  2. Полусухожильная – расположена с внутренней стороны.
  3. Полуперепончатая – находится под полусухожильной мышцей.

Выполняя приседания со штангой, необходимо следить за правильностью выполнения упражнения. Только в этом случае все мускулы будут задействованы правильно, нагрузка распределится равномерно. Кстати, бицепс бедра в этом случае играет роль стабилизатора.

Основное упражнение

Фото присед со штангой

 

 

 

 

 

Для правильного выполнения приседания со штангой необходимо:

  1. Подойти к грифу и стать лицом перед его серединой.
  2. Подсев под штангу, ступни следует расположить строго в проекции под грифом и упереться в него трапецией (ее верхней частью).
  3. Почувствовав, что штанга приподнялась над упорами, сделайте шаг назад или вперед (зависит от расположения стойки), чтобы ничего не мешало совершать приседы.
  4. Ноги и спина выпрямлены, ступни расположены на ширине плеч, на них равномерно распределен вес штанги – это и есть исходное положение для приседания.
  5. На вдохе нужно плавно опуститься назад, при этом ноги сгибаются в коленных суставах, которые немного подаются вперед. Одновременно ягодицы совершают движение вниз и назад. Корпус наклоняется вперед так, что составляет по отношению к вертикальной линии угол в 45 градусов.
  6. Совершать движение необходимо до тех пор, пока бедра не окажутся параллельно полу. Это и есть верхняя амплитуда в приседании, после чего необходимо возвращаться в исходное положение, напрягая все мышцы бедра.
  7. Рекомендуется после вдоха задержать дыхание, а выдыхать только, когда при подъеме преодолен самый напряженный участок. Это один из вариантов. Другой – вдох совершать при приседании, а выдох начинать сразу с момента начала подъема.

Важно! Во время выполнения упражнения позвоночник должен сохранять S-образное положение. Ни в коем случае нельзя округлять спину!

Выполняя приседы:

  1. Следует смотреть строго вперед.
  2. Пятки не должны отрываться от пола.

Советы по выполнению упражнения

Фото приседания и разогревЧтобы не травмироваться и более эффективно выполнять приседания со штангой, необходимо придерживаться некоторых рекомендаций. Главное – перед выполнением приседа требуется хороший разогрев.

Для удержания правильного положения спины нужно немного прогнуться в пояснице. Поясничные мышцы должны быть постоянно напряженными на протяжении всего подхода. Расслабить их можно только тогда, когда гриф штанги оказался на упорах. Если спину округлить в процессе движения – это резко повышает риск травмы и снижает эффективность нагрузки.

В ходе приседаний пресс должен быть напряженным. Это обеспечивает:

  1. Надежную защиту позвоночника, предупреждает смещение поясничных позвонков.
  2. Удержание корпуса в устойчивом положении, не допускает раскачивающих движений.
  3. Но и чрезмерно перенапрягать мышцы живота не следует, иначе это приведет к округлению спины.

Нельзя выполнять упражнение, опираясь только на носки. Оторванные от пола пятки снижают устойчивость и повышают риск травмы коленей. В самой нижней точке приседаний колени не должны выступать за проекцию больших пальцев ног.

В связи с этим напрашивается вывод: нормальная амплитуда выполнения приседа ограничивается положением, после которого позвоночник начинает округляться, а пятки отрываться от пола. Это означает, что предел допустимого движения достигнут, и нужно подниматься.

В зависимости от постановки ступней, меняется нагрузка на мышцы:

  1. Ноги расставлены уже или на ширине плеч – сильнее нагружается квадрицепс, приседания выполняются с соблюдением дополнительных мер безопасности.
  2. Больше ширины плеч – активнее работают мускулы задней части бедра.

В первом случае предъявляются высокие требования к гибкости, которой должны обладать тазобедренный сустав и ахиллесово сухожилие. Зато при широкой постановке ступне
й можно брать более серьезный вес.

Чтобы одновременно загрузить ягодицы и мышцы ног, в этом случае необходимо ноги ставить как можно шире, с полным разворотом носков и соблюдением прямого угла в ногах (при приседании колено не должно выходить за проекцию носка). Это хорошо для прорабатывания внутренней части бедра.

Чередуйте стандартный присед с такими вариантами:

  • плие (широкая постановка ног, носки развернуты в стороны);
  • сумо (широкая постановка ног, носки развернуты в стороны, ягодицы опускаются максимально вниз).

Где применимо?

На что влияют и где применяются приседания? Это упражнение с весом и без него является базовым во всех видах спорта. Оно задействует самые крупные мышечные группы, активизирует работу кровеносной системы.

Важно знать! Упражнение является наиболее эффективным для наращивания силы и объемов бедра. При его выполнении качаются практически все мускулы в той или иной степени. Приседания вместе со становой тягой дают наибольший прирост мышечной массы. Ни одно другое упражнение с ними не сравниться ни по увеличению объемов, ни по повышению силовых показателей.

Именно приседания:

  • оказывают на тело колоссальное воздействие;
  • заставляют его испытывать огромную нагрузку;
  • одновременно задействуют большое количество мышц.

Упражнение способствует активизации обмена веществ, ускоряет его, что дополнительно усиливает мышечный рост, развивает сердечно-сосудистую систему. А активизация, улучшение обменных процессов равносильно повышению генетического потенциала. Поэтому приседания являются тем самым упражнением, которое резко повышает возможности человека.

По этой причине его используют в единоборствах, при подготовке тяжелоатлетов, легкоатлетов, для массовой тренировки военнослужащих и сотрудников правоохранительных органов, и, конечно, в бодибилдинге. Читайте также: Как накачать ноги в домашних условиях 5 упражнений.

Что дают приседания девушкам?

Для фитнеса приседания нужны, чтобы как можно быстрее расширить силовые показатели, а также нарастить мышечную массу, которая и придает фигуре столь желанные и красивые формы. Процесс приседания достаточно энергоёмкий, поскольку в нем участвует большое количество мышц, которые отвечают за красивую форму не только ног, но и ягодиц. Поэтому ни в коем случае нельзя игнорировать разогрев в начале тренировки.

Женщинам, перед которыми стоит цель на тренировках нарастить мышечные объемы ягодиц и ног, приседания должны стать самым любим упражнением. Только тогда их фигуре будут завидовать!
Главное – в приседаниях это понимание того, какие мышцы работают при приседании. Задействуются крупные мышцы, работа которых позволяет сжечь много калорий. Поэтому для всех, кто страдает от избыточного веса, эти упражнения необходимы.

Какие мышцы работают при приседании и какими  бывают приседания?

Существуют разные виды приседаний. Они могут выполняться не только со штангой в тренажерном зале, но и в домашних условиях, в фитнес-зале, на улице и даже в офисе. В зависимости от поставленных целей и задач, у каждого упражнения своя специфика выполнения и свои нюансы, а вариаций приседаний вообще множество.

 

Их можно выполнять, используя:

  1. Собственный вес или приседания без веса, в том числе и на одной ноге.
  2. Свободный вес (бодибар, гантели, штанга).
  3. С добавлением оборудования (тренажеров).
  4. Плиометрические (с добавлением различных движений, например выпрыгивания, отжимания).

Сочетание разных упражнений и знание того, какие мышцы работают при приседании дает в итоге прекрасный эффект для фигуры и здоровья тренирующегося. Только все же стоит помнить: перед тем, как усложнять задачу и добавлять вес, следует сделать хороший разогрев, и начинать тренировку необходимо с самых простых приседаний.

Техника приседания со штангой

287 thoughts on “КАКИЕ МЫШЦЫ РАБОТАЮТ ПРИ ПРИСЕДАНИИ?

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  2. Приседания со штангой на спине — выполняется с удержанием штанги на нижней части трапециевидных мышц спины. То есть гриф штанги во время выполнения упражнения должен лежать не на шее, а на верхней части спины. Выполнение упражнения с расположением штанги на верхней части трапециевидных мышц чревато болями в шее и излишней нагрузкой на позвоночник. В отличие от варианта удержания штанги на груди считается более продуктивным упражнением, так как включает в работу больше мышц, и более безопасным, особенно при работе с «тяжёлыми» весами

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