November 18, 2018

КАКИЕ МЫШЦЫ РАБОТАЮТ ПРИ ОТЖИМАНИИ

отжимания от пола

Какие мышцы работают при отжимании? Отжимания – эффективное упражнение, задействующее многие группы мышц. Тренировка нацелена на развитие силы, поскольку во время занятия на верхних конечностях опускают и поднимают массу тела.

Какие мышцы можно накачать отжиманиями?

Прежде чем приступать к регулярным упражнениям, следует разобраться, какие мышцы качаются во время тренировки. Заниматься отжиманиями захочет каждый человек, желающий выполнить прокачку:

  1. Трицепсов или трехглавых мышц плеч. Их тренировка осуществляется в момент выпрямления рук. Делая отжимания узким хватом, трицепс начнет быстрее развиваться.
  2. Грудных мышц. Они несут ответственность за процесс вращения плечевой кости, ее приведение и отведение.
  3. Дельт, образующих объем и контур плеч. Несмотря на то, что отжимания – не разработанные упражнения для дельт, они помогают укрепить в их укреплении за счет активного движения рук.
  4. Двуглавой мышцы или бицепса. Тренировка косвенно влияет на выносливость спортсмена и силу рук, а значит, укрепляет бицепс.

Ягодицы тоже активно работают при отжимании от пола, они становятся более упругими и накаченными. Также при таком занятии активно развивается брюшной пресс, поскольку он получает равномерную нагрузку. Узнайте подробнее также: Какие мышцы работают при приседании.

В чем польза упражнений?

Разобравшись с тем, какие мышцы работают при отжимании, следует понять, какую пользу принесут занятия. Первое, что дают упражнения – повышают силу, и выносливость верхней части тела. Во время регулярных тренировок не только становится большей мышечная масса, но еще и существенно укрепляются кости. Занятия способствуют улучшению метаболизма. Если ежедневно делать по 15-20 отжиманий, можно предотвратить развитие атеросклероза. Также подробнее в читайте:Как накачать ноги в домашних условиях 5упражнений.

Какие мышцы работают при отжимании.Виды отжиманийвиды отжиманий

В зависимости от того, какие мышцы хочет накачать спортсмен, существуют определенные виды отжиманий.Классический вариант – отжимания широким хватом, они нужны, чтобы прорабатывать грудь. Приняв упор лежа, руки расставляют на 2 ширины плеч, а затем начинают плавно опускаться до того момента, когда локти расположатся под углом 90°. Для начинающих спортсменов, которым не хватает мышечной силы, подойдет вариант, когда отжимания от пола выполняются на коленях.

важно знатьДелая такое упражнение, не допускается, чтобы спина прогибалась вниз, а таз поднимался вверх. Иначе должного результата от занятий не будет.

На тренировку трицепсаотжимания с узкой постановкой

Для проработки трицепса используется схема отжиманий от пола узким хватом. Руки ставят чуть уже уровня плеч, направив пальцы вперед. В период тренировки нагрузка идет на трицепс, а только немного на грудные мышцы и плечевой пояс. Для удобства, стопы слегка разводят в стороны. Это позволит удерживать равновесие.

Отжимание на кулакахотжимание на кулаках

Отжимания на кулаках подойдут тем, у кого болят запястья после отжиманий. Для выполнения манипуляций под руки обязательно кладут коврик. Такой способ тренировки используется преимущественно для проработки груди.

На тренировку бицепса

Чтобы накачать бицепс, следует применять упражнения именно для этой мышцы, но и с помощью отжиманий можно немного повысить силу и выносливость бицепса. Алгоритм выполнения упражнения:

  • ладони сгибают в кулаки, пальцы направляют, чтобы они «смотрели» на ноги;
  • руки максимально прижимают к корпусу;
  • тем, кто умеет делать обычные отжимания для тренировки бицепса можно использовать гантели или стойку;
  • тело опускается вниз так, чтобы коснуться грудью пола.

Во время выполнения спортивных манипуляций локти не должны расходиться в стороны. Для полноценной прокачки бицепса отжимание от пола выполняют по 10-20 раз, 3 подхода. В неделю рекомендуется выполнять не более 2 тренировок.

Для спиныотжимания для спины

Для проработки спины применяют широкие отжимания. Руки располагают примерно на 22-25 см друг от друга, направляя пальцы слегка внутрь. Спину держат идеально ровной, опускаются вниз, согнув руки в локтях. После касания грудью пола возвращаются в начальную позицию. Затем после первого подхода на спину кладут дополнительный груз (в зале обычно используют блин) и продолжают отжиматься с весом.

Способы выполнения отжиманий

Те, кто понимает, какие мышцы работают при отжимании, стараются утяжелять себе тренировки и выполнять разные варианты упражнений. Наиболее распространенные:

  1. С помощью пальцев. Для укрепления и роста мышц груди, предплечий и кистей используют отжимания широким хватом на пальцах.
  2. С добавлением хлопка. Это вид плиометрического упражнения, которое развивает грудную мышцу, трицепс. Выполняется как классическое отжимание с добавлением хлопка в ладони во время поднятия. Для сохранения равновесия немного разводят ноги в сторону. Хлопки можно делать как перед собой, так и за спиной.
  3. Опираясь на 1 ногу. Это сложный вариант отжиманий, требующий удерживания равновесия, сохранения нерушимости корпуса. Во время таких отжиманий хорошо тренируется пресс.
  4. Ставя ноги на возвышение. Это метод подкачать мышцы рук, груди. Нижние конечности ставят на скамью или несколько степов. Опускаться нужно до полного касания пола. Для безопасности работы мышечного корсета спины выбирают предельно устойчивую возвышенность.

Также часто делают отжимания, упираясь на одну руку. какие мышцы работают при отжиманииНо делать его можно только после полного осваивания обычных упражнений.

Осуществляя отжимания от пола, какие мышцы качаются первоначально, так это грудь, трехглавая и бицепс. При правильной технике можно проработать задние дельты, укрепить ягодицы и пресс. Интересное в деталях: Как накачать пресс за неделю рекомендации.

Отжимания: техника выполнения

 

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