November 18, 2018

ПРИСЕДАНИЯ СО ШТАНГОЙ: ВИДЫ И ТЕХНИКА ВЫПОЛНЕНИЯ

присяды со штангой

Приседания со штангой на плечах или спереди – базовые упражнения для спортсменов разных видов спорта. Бодибилдеры и атлеты используют его для увеличения мышц и как общеукрепляющий комплекс. Штанга выступает в роли утяжелителя, повышающего результативность занятий.
Популярность приседания со штангой обусловлена влиянием на организм: задействованы практически все крупные и мелкие мышцы нижней части тела, а также разрабатываются связки. Увеличение мышечной массы у мужчин и женщин особо заметно на четырехглавой мышце бедра, ягодичной и мышцах спины. Но, несмотря на такой эффект, правильно делать приседания разрешается, только имея определенный опыт силовых нагрузок и разобравшись в нюансах техники выполнения.

Виды приседаний и особенности выполненияправильная техезника приседания

  • Эффективные базовые упражнения включают несколько вариаций выполнения:
  • полные приседания (низкое опускание корпуса без отодвигания таза назад), когда бедра и икры соприкасаются;
  • глубокие – параллельные к полу бедра;
  • полуприседания – не достигая прямого угла колена;
  • частичные – угол меньше, чем у полуприседаний.

Существуют также несколько способов приседаний:приседания со штангой

  • На стуле. Идеальное начало для человека, не имеющего физической подготовки. Смысл в том, чтобы человек не выпрямлялся самостоятельно с положения сидя, а отталкивался от стула, на который он присаживается в идеале достигнув параллели бедра к полу.
  • Облокотившись на стену. При этом нагрузка приходится больше на переднюю часть бедра.
    Стопы максимально приближены. Отличный вариант для прокачки того же переднего пучка мышц. Но выполняют его изначально с меньшим весом, постепенно доводя до обычного.
  • С помощью тренажера Смита. Сначала устанавливают высоту грифа. Затем подсаживаются под него и поднимают. Расположение ног при этом чуть шире стандартного варианта подъема (на 30 см от ширины плеч). Таз отводят назад, спина – перпендикулярно полу, взгляд устремлен вперед. Захватив воздух – поднимаются, а выдох делают на опускании.
  • Фронтальное приседание – гриф на дельтовидной мышце спереди. Прокачиваются мышцы бедер, ягодиц, живота и икры. Грудь выдвигается вперед, локти также выдвинуты параллельно полу.
    Чтобы не было адаптивных процессов, рекомендуется время от времени менять виды приседаний. Также тренера советуют перманентно изменять нагрузку, чтобы задействовать большее число мышц. Например, мышцы-разгибатели лодыжки работают больше при увеличении веса с одновременным снижением амплитуды приседания. А мышцы-разгибатели колена активизируются сильнее при увеличении глубины приседания и неизменности нагрузки. Чтобы повлиять на рост мышц бедер выполняют тяжелые приседания с увеличением амплитуды.
    Центральным вопросом остается допустимая форма сгибания колена для безопасности спортсмена, а также влияние приседания с весом на позвоночник и суставы. Обычно, предел сгибания и веса контролирует тренер, не допуская неправильного положения таза и размещения колен не в направлении пальцев ног. В таком случае, вероятность травм больше, чем возможный положительный эффект, который несет тренировка. Также подробно узнайте: Качаем ягодицы дома комплекс из 5 уапражнений.

Приседания со штангой. Техника выполнениятехника присяда со штангой

Как правильно делать приседания со штангой на спине или спереди изучают до начала занятий.

Значение имеют такие моменты:

  • ширина хвата (кисти рук должны располагаться чуть дальше плеч, локти – опущены и немного отодвинуты назад);
  • штанга на спине (лопатки сомкнуты, работает задняя часть трапециевидной и дельтовидной мышц);
    расположение стоп (для приседания со штангой на спине желательно, чтобы стопы были симметричны друг к другу);
  • штанга на стойке находится немного ниже линии плеч спортсмена;
  • подъем штанги из приседа и отступ на шаг от тренажера;
  • шея и голова в одном положении вертикально, как и спина;
  • сгибание ног предполагает одновременное напряжение бедер и колен, упор ступнями в пол;
  • в положение стоя входят одновременно двумя ногами без завода колен вовнутрь;
  • скорость опускания не должна быть высокой, а вот во время поднимания все зависит от возможностей спортсмена и желаемых результатов с весом и накачиванием мышц;
  • дыхание тоже регламентировано: вдох в начале и выдох при максимальном выпрямлении туловища.

    важно знатьДля начинающих атлетов желательно выполнять приседания под присмотром тренера, которые обращает внимание на положение спины и таза и может указать на наличие ошибок и предотвратить травмы. Многие тренера советуют сначала выполнять приседания с грифом, чтобы отработать технику.

    Полноценная тренировка предполагает комплекс упражнений и наличие перерывов на восстановление. Технически правильно делать приседания со штангой так: подходы – 5, отдых – 2 минуту, жим лежа – 5 (либо кросс – 1 минуту или прыжки на выпрямление – 5). Отлично восстанавливают мышцы после приседаний со штангой приседы без веса на одной ноге.

    Штанга спереди штанга спереди

    Все виды приседаний с весом потенциально опасны. Но поднятие штанги перед корпусом снижает риск травмирования на 10-20% ввиду уменьшения нагрузки на межсуставные соединения в колене и межпозвоночные диски.

    Преимуществами этого типа приседания считают:

  • высокая результативность тренировки квадрицепсов;
  • щадящая техника выполнения (в частности при разгибании спины);
  • возможность использовать меньший вес, сохраняя эффективность.
    Единственное требование – максимально технично поднять штангу, чтобы она прилегала к груди, а линия локоть-плечо при этом были параллельно полу. Это упражнение также выполняют с гантелями. Используются все виды приседов, в том числе и глубокие. После приседаний необходимо восстановить тонус мышц – пробежкой либо прыжками. Также применяют приседания без поднятия веса.
    Профессионалы бодибилдинга часто выполняют приседания со штангой на одной ноге. Любителям рекомендуют не увлекаться этим приемом, так как он более технически сложный. Только освоив базис приседания со штангой на плечах и спереди можно переходить к этому виду поочередной тренировки отдельных групп мышц на ногах.

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