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Prodovzhuєmo our expensive main m'yazovim groups. Right for the already taken apart, now right for the shoulder girdle.
The main movement, which is an operational shoulder girdle - is a vertical bench press.
Vertical press - tse ruhi, in some shoulder collapses from a horizontal or lowered position uphill near the front flat.
Under an hour of vertical presses, it is hard to work on the shoulder girdle (deltoid), trapezoidal, like a hood, the upper part of the back and triceps, ruffled on the back surface of the arms.
If you work on the bench press, then the shock-absorbing power of the ridge is not overwhelmed by the world and all the pressure is spread from the shiї і to the pelvis, pumping especially strong pressure on the cross-section of the ridge, which is so rich in suffering among rich people.
If you work on the bench press, then turn on the cushioning with your knees and feet, which helps to increase the tension and tightness.
However, the roblochs press standing, all the same, it is necessary to take care of the safety equipment.
For example, for some people who just start doing strength training, while standing presses start pains across the spine, because through the weakness of the backs of the veins, they simply don’t see the adventurousness.
Just like newcomers sit on the lava, dragging on their backs spiral, they pass.
So, as in a sitting position, it is easier for you to control the cross-sections, that lava helps.
You can try insulting options, it’s smut - don’t marry wagami, try the ideal technique.
It’s not good to tell people, but I’ll still guess that for the development of our broad shoulders, as I didn’t respect anyone else, it’s necessary to train the mud of the shoulder girdle.
If up to 20 years we can make our shoulders wider for the “groin of the bone”, then after 20-25 years the growth of the brushes is pinned, and we can expand the shoulders only for the chest with the increase in the mass of the deltoid m'yazyv. Well, I realized that the waist is narrower, the shoulders look wider 🙂
If it is important for you, then for the greater m'yazov mass of the deltoid m'yazіv, do not forget about the change in the waist. Hocha tse duzhe Korisno for zdorov'ya!
I also recommend that women take care of the mud of the shoulder girdle and the back part of the arms (triceps), because these parts of the body are often exposed and you will be welcome, like the garni, read the mud of the shoulder girdle and the springy triceps will attract people.
Don’t forget that all vertical presses, with the right technique, are not only for the health of the shoulder ridges, but also for the protection of the natural side, put it on!
What are the right ones from a series of vertical presses that are the best and most important for a training diet?
Set for shoulder girdle
Vertical press barbells and dumbbells. The barbell bench press is recommended to work only from the chest, because if you are doing the barbell bench press from behind the head, your shoulder pads are in a not very good physiological position.
Suddenly, obviously, nothing will happen, but if you continue to work on the bench press from behind the head, then the negative consequences will accumulate, the shoulders will start to “thread”, the result will either throw the sport, or the injury will ring you up.
Press the dumbbells more strongly for the shoulder joints, as if looking at the anterior and middle bundle of the deltoid meat, so from the point of view of the health of the shoulder joints.
With the help of hotels, you can win dumbbells at once, you can work hard, you can work hard to press with one hand.
Vіdzhimannya kutochkom
At home, on the vіdpochinku or at the vіdryadzhennі it is possible to vikonuvaty zvorotny bench press at viglyadі vіdzhimanny vіdzhimannya or vіdzhimannya kutochok. To make it easy for you to beat them on the slope, put your feet on the lava.
I won’t bring a more folded look of the st_yts_ in my arms, because there are few people in the world who can grow them. Plus, the position on the hands has a much larger intracranial vice, which becomes even larger, as we begin to retract.
One on the right in the hunt with a similar arm, the other on the right is in position, which can threaten, especially if you have a weak zir. Todi vice, scho podskochiv, can serve a filthy service, as for your eyes, so for the vessels of the head.
Lifting the dumbbells at the side standing and in the frail
Qi can be rightly beaten periodically. Just lift the dumbbells to the sides from standing positions, do not turn your hands, just wiggle the water from the glaciers.
Rolyaches of lifting dumbbells at the frail, probing the posterior bundle of deltoid m'yazіv and part of the m'yazіv of the back, as a whole you can curl up with your forehead or chest on the lava, in order to spread the cross-sections of the spine of the ridge.
Krim tsgogo, don’t forget that everyone can win with an expander!
Good luck, Ruslana Dudnik!
Describe correctly the bench press sitting up in the simulators, otherwise right on the front for maximum pumping of the deltoid muscles with important moments + first video.
Technique right
Bench press uphill in the simulator, good pidide for replacing the barbell bench press standing (army bench press), tsetotno znіmaє navantazhennya z transverse vіddіlu. Take it to the right in the end of the training of the front delta, so that you can achieve the same deep delta and push it to the maximum pumping.
Basic rules
1. At the upper point of the vag, it is necessary to increase it to the end;
2. Win such a vag, you can make 8 clean repetitions, if you can’t make them, you can also change them by kilograms.
3. In the right position, the back is firmly pressed against the back of the simulator, the thoracic cage of the troch is forward, the pelvis sits comfortably on the lava, the legs strongly dig into the crotch.
4. Do not fool yourself, lower and raise your arm, the greater the amplitude, the more the m'yaz is stretched and the more stress is felt, if not lower the handles of the simulator more deeply below the shoulders, otherwise you will injure the deltoid m'yaz.
5. Remember, it’s not the base right, don’t count it on the cob of training the front delta, only in the kіntsi.
6. Breathe correctly, when lowering the vag, take a deep breath, when lifting it up, breathe on the chest without obstructing the breath.
Viyskovy bench press - the ultimate bench press. And the army one is a standing bench press on the shoulders, a bench press from the chest, a barbell bench press is standing. Rightly basic, victorious not only in bodybuilding, but also in the training of important athletes and powerlifters. It’s more popular to milk, but it’s important for sportsmen, it’s important for athletes to know that it’s the cause of spinal injuries, hernia and protrusion. For the right vikonanny, it’s not so. Navpaki, ruh to stabilize the ridge for adventures, and even better for everyone who wants to know the balance between the development of physical strengths and the beauty of the body.
Rukh zdіysnyuєtsya for the triceps, the anterior and middle heads of the delto-like m'yazіv and often, posterior delti. M'yazi nig, seats and buildings work as stabilizers. Pomilkovo vvazhat, that the army press is to the right, that it draws Lithuanian muck into the work. This is a technical pardon, like an athlete pidshtovhuy vag with his feet on the mountain. With the correct vikonnі vide shvung, with the wrong yogo in the middle imitation.
Deyakі statti downright and stverdzhuyut, scho tsey Rukh help to pump up the chest. In fact, pectoral pains squirm, working like a stabilizer of the shoulders and progressively stretching, if the athlete lifts the barbell behind his head. Ale vanity cannot be considered sufficient for their hypertrophy. Significant is the swindle of vinyl and the fact that a lot of authors of articles stray from the military style and army style. Bench press in the military style is usually called the bench press without emphasis on the legs, and the military style is the bench press standing.
Stabilizers get out of the way standing up not to go. Therefore, the idea of how to overcome this rush from Smith is more likely to be deprived without implementation. Smith's simulator is a fixed barbell with a trajectory, which is suitable only for bench presses while sitting, but not for chest presses. Actual simulators imitate an elliptical trajectory, so that you can work out the bench presses with natural ones, but not the skin shoulders can work on your own in this trajectory. Therefore, the variant zі Smith-machine is better not to win.
Vimikati stabilizatori s work in basic employment - even irrational employment. Athletes work on the base, in order to develop all the m'yazi of the body, that activate the nerve-m'yazovі links, and not in order to think about it later, as if to adapt itself, so that the base was not a base.
For the cob of these ruhs, they came not from the training of the "fur seals" of the United States, as it is accepted to write in runet, but as a traditional element of the training of important athletes. "Seals" are right to shy away yoga, for a good army press will help and throw a bear on a support, and pull a wounded comrade, as if it were. Ale hto "Vinaishov" is right, it is impossible to say for sure. Lifting the vag above the head of the ancient Greeks, as if judging from the frescoes, and forge, having entered the garne to the right, which is developing.
The military bench press allows you to apply not only the strength of the shoulders and triceps themselves, but also the synergy in Russia, the body and the hands. In addition, vin allows you to increase the strength of the show of the entire upper body for the sake of stabilization. And also wines to serve as a special-preparatory work for the good of half of the press workers, and often, for power-shvydkis, for kshtalt postal workers and rivkivs.
The mustache was mind-bogglingly popular and rightly so. In fact, the masses that “infected” the cym rah are not powerlifting, and not bodybuilding, but crossfit. If a lot of people came to the crossfit box in order to become cool, like those lads in the video, the stench showed that they didn’t not only show strength, but also vibrancy, as well as a banal amplitude in the swamps. The army bench press helps you to get all the necessary moves in CrossFit, from throwing medical pains from the breasts to important athletic postures. And also the wines serve to stabilize the shoulder girder at the shoulders, which are hung on the crossbeam.
The army press was respected by bodybuilders of the old school. Most of them have trained with coaches in the same way as they did in radian important athletics. At whom you see a tight fit over your head - basic ruh.
Crust has the right not to be limited to applied values for various disciplines. Being basic, it gets into the work a greater part of the m'yaziv in the upper part of the tuba. Tse allows the athlete to effectively build up the m'yazovu mass, and activate the nerve-m'yazovі connections, as a result, gaining effectively will be faster, less engaged in isolation in the simulators.
Cream of the shoulders, ruh vіdminno problyaє triceps. It allows you to change the shape of the hands. Tom often gives the same army press to girls, as if they want to tone their hands, no matter how paradoxical it sounded.
With the right technique, it should serve as a preventive measure for problems that are blamed on insufficiently active blood circulation in the cervical-commercial zone. A number of dzherel zgaduє, scho army bench press - prevention of hypertonicity of the trapezius in security officials, and headache associated with m'yazovimi spasms.
Important: all the advantages of the army press are only revealed when vikonann is right with the right technique
For beginners, there may be two serious minuses:
- Possibility to recover from injury through broken equipment;
- Rizik fall
Deyakі athletes simply do not reach out to the hands of the projectile and fall back at once with a barbell. Ring out tse vіdbuvaєtsya, as if the vaga was taken too big. For novice athletes, it’s a lot of trouble, especially if a person can’t adequately evaluate the training obligation. Do not go about injuries and falls. A lot of athletes really want to pump up their shoulders more, so the stingy work has been put on them. Tse viklikaє fuse processes in soft fabrics, and painfully visibly.
It seems that the reason is the army’s own pressure and the defense of yoga robiti. But really, the reason lies with the great number of different presses, and the insufficient part of the resources of the body for renewal.
In a novice, the power-wielding ones still do not get enough in order to adequately stabilize across the right, a back injury may result. Sound tse usunennya ridge, protrusion or hernia. Vvazhat, what is the reason for this, it is not possible to do more than this. In practice, there are many more reasons, and one of them is the weakness of the anterior abdominal wall. While the press does not hesitate, we recommend wearing an athletic belt. But it's not a panacea. The newcomer to trim his back with a neutral one all the same happens to be right, even though he wanted to take care of his whole life safely only for the waist of the belt.
Often injuries of the hands are caused by the wrong technique. It’s rich who doesn’t put the neck in the middle of the valley, and doesn’t take care of the even pressure, but simply tries to re-arrange the vag in such a rank, so that it will be lifted by hand. Do not zavzhdi optimally for zap'yast. Kistyanі binti often solve the problem of such athletes.
Technically, it is folding to the right. Before yoga, you need a full warm-up and warm-up, as well as the need to activate the entire shoulder girdle. On rosemaries, it is necessary to wrap a series of circular wraps in front and back.
Rukh is beaten in this order:
- It is necessary to put the stands on the height, which is suitable for the front squat. The vulture is guilty of lying on the chest;
- grip - on the width of the shoulders, the athlete takes on the barbell from two sides, the grip is wider, then the chest cage is brought under the neck and the athlete spreads his legs, lifting the barbell from the stіyok;
- vіdkhіd vіd stіyok looked like a classic squat. After that, the athlete pulls up the press, stabilizes across, rests his feet on the floor, and with one hand along the elliptical trajectory, he swings the bar uphill;
- the trajectory of the projectile is correct - uphill with an arc behind the head, and not directly in front of you;
- lowering also smoothly;
- torsion of the chest in skin Russia is necessary, only as an athlete practices without pain and discomfort. By itself, the lowering has ceased to be a necessary element in the right.
After the completion of the approach, the bar turns onto the racks.
Wrong trajectory
Deyakі people contrive to depict this move as a parody of the recumbent. The stench is pressed right uphill at the top point, the barbell is visible in the body. Going to dosit is a traumatic variation for the shoulders, as if the increase in the shoulders becomes the cause of the fall. Another pardon of the trajectory - tse mortgage of the barbell sharply behind the head, such an option is not acceptable to those who take the unnatural tension of the cervical spine of the ridge. The third pardon of the trajectory - tse "bench press in the nose", so that the vikonannya is right in pіv-amplіtudi.
Mishanina in styles is right
Deyakі athletes stray tsey ruh іz barbell press behind the head from the technique. The stench does not press the front of the shoulder to the body, but beat the whole robot for the rahunok vіdshtovhuvannya vіd yourself vaga that vivendennya yogo by the head. At the same time, he was killed, and his shoulders were at the start of a parallel fall. Everything would be bad, yakby the very same camp did not call out subacromial syndrome. Using such a technique is fraught with pain in the marshes.
Great it
Magnificent vaga, lift up the hill, look cool. Ale, rejoice then, inflamed zv'yazok і nadriv m'yazіv zovsі not so very cool. Workers are guilty of more than just one, if the technique is allowed to move more. Reshta - so far zaive.
Inclusion in the work of the nig, back, that body
Deyakі athletes zamіst zam_st vykonuyut pіvposhtovh, shvung, scho zavgodno, abi zіshtovkhnut vaga with your feet. If you don’t dare to change the barbell smoothly with your hands, just change the tightness of the barbell. It is not necessary to provide obov'yazkovo for help to the corps of that nig.
Roll from p'yati to the scarpet
For wealthy people, it is important to lose weight in such a way that you do not spend jealously under the hour of training. Such people are guilty of trying to carefully trim jealousy, transferring the vag to the middle of the crypt of the foot. Just don’t go out, and go out only to migrate, varto switch to a bench press and work along the way over the development of the m'yazіv nіg that bark.
Overworld training mission
Tse power to all newcomers. We’re happy that the program is for hacks, and stinks train the least at the gym. The axis and the beginning of the people vikonuvaty all come, yaki, in principle, can vikonati. Obsyag zbіshuєtsya in razi, thenі like the intensity of growth ceases. The athlete observes the strength of the knots and the swamps, the strongest wines do not become, and the yoga training just becomes a hell of a try to do it for yourself. Years are cumulative injuries, and people are taken care of.
Vidsutnіst friability in loamy
Some people write that it is not possible to beat the arm only in case of arthrosis and osteochondrosis, but the problem is that a generally healthy person can have such an amplitude of the arm itself through the “office post” that the weakness of the back pain during the translocation of the chest trapezium. In the hour, if the back is shaken, you will be able to raise your head more effectively. Until now, I recommend working with dumbbells.
Professional simulator on the basis of free destinations for the development of delta-like conditions. To the right, the vertical bench press is held in a sitting position according to a given trajectory. Necessary regulations allow athletes of various ages to train.
Verstat is navantazhuetsya with great discs for the barbell, like in any gym. Strizhnі accumulative and fingerboards for navantage orientated to a landing diameter of 51 mm.
those. peculiarities
- The steel basis of the promotion of mentality is insured for intensive work as a non-stop. Round bending is carried out by a trivi- mer technology of pipe bending.
- Elements from metal are supplied with high-tech non-contact powder filings. The most electrostatically charged particles of farbi penetrate into important areas. The high temperature sinters two balls of farby, satisfying the strongest protection against corrosion and other factors.
- Kulkovi bearings in closed-type wrapping assemblies do not require technical maintenance.
- Rough parts are galvanized in a chemical way and chrome-plated with additional nickel.
- Soft fabrics are covered with high elastic PVC skin with kapron threads and lined with PVC secondary spinning. Quantity of piece materials can determine the characteristics of resistance to deformation, expansion and wear.
- Chotiri supports ensure sufficient stability of the structure (for the consumption of lows, you can build up to the logs). The kit comes with anti-vibration plugs made of gum.
Description
Vantazhoblokovy simulator of appointments for the treatment of delta-like masses (front and rear). Right vertical bench press is an alternative to the basic sets with a barbell or dumbbells and dodatkovo posterior triceps and chest.
Different handles allow the process to be abused. Athletes of any size can train to sit at the heights of regulation.
Technical characteristics
- The base is made of high-quality steel (pipe Ø108 mm).
- Contamination is caused by a non-contact electrostatic method from applied farby powder to two balls. The color of the model is determined by the patron at the hour of the purchase.
- For the drive of the block system, a stainless steel cable with a diameter of 5 mm is used, which can be seen up to 1 ton.
- Vantage block with a 85 kg wagon is made up of gum metal plates of 5 kg each. Equipped with Teflon bushings for shorter block forging. Steel spring selectors make it easier to choose a support.
- The bearings at the knots are closed, so that they do not require special technical assistance. service.
- The seat and back are fitted with a wear-resistant polymer sheet and are covered with a secondary sleeping bag.
- Three supports are equipped with humic gussets for the protection of the underbelly from the undersides. Also, the stench will improve the zcheplennya z pіdlogoy and reduce the vibration with the vag stacks, which are practised.
- Vaga: 200 kg
- Rosemary: 1700 x 950 x 2160 mm.
Product identifier: ST-000974
additional information
Sports equipment is recognized for placement in professional gyms and fitness clubs. The main part is made of aluminum oxide to achieve the most trivial term of work in the minds of promotion of innovation.
Structurally, the seemingly small bolstering of the supporting back ensures a more effective shoulder girdle.
Training at the same strength level is due at a reasonable pace without rivkivs. Smooth postovhi hands vertically uphill most productively work on the mud of the shoulders.
The fixed trajectory of movement with the exchanges at the lower point (for insurance) allows athletes to engage in physical training, including bodybuilders-pochatkivtsy. In order to improve the effectiveness of the training process, it is recommended to combine activities with free stretching exercises in the carefree.