Тренировка мышц предплечья  (захват)
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Мышцы предплечья осуществляют сгибание локтя (роль незна- чительна), пронацию и супинацию в проксимальном и дистальном лучелоктевом суставе, движения в лучезапястном суставе и суста- вах кисти. При тренировке мышц верхней части тела, а также при выполнении становых тяг, развитие мышц предплечий играет клю- чевую роль, часто лимитируя выполнение упражнений. Этого уда- ется частично избежать двумя путями: использованием кистевых лямок (крючков) или тренировкой мышц предплечья.

Тренировка мышц предплечья проводится в двух направле- ниях: 1) увеличение силы мышц, в основном для усиления захва- та; 2) профилактика перенапряжений, а также восстановление по- сле травм. Во втором пункте я объединил разные задачи вследствие схожести средств и методов их реализации: упражнения выполня- ются с относительно большим количеством повторений (не менее 8), в полную амплитуду.

При оздоровительной тренировке предплечья редко лимити- руют выполнение упражнений, так как в становых, вертикальных и горизонтальных тягах целесообразно использовать лямки для рабо- чих подходов со значительными отягощениями, если это позволит выполнить несколько дополнительных повторений с соблюдени- ем правильной техники. Многочисленные разминочные подходы и подходы с относительно легким весом во всех упражнениях, где отягощение нужно удерживать руками, обеспечивают достаточ- ную нагрузку. Тем не менее, в конце второго этапа тренировок мо- жет возникнуть необходимость дополнительного увеличения силы кистевого захвата. Описывать все способы не представляется воз- можным и целесообразным. Основное правило укрепления  захвата

– правильно подобрать условия и продолжительность сокращения мышц. например, многочисленные сжатия относительно мягкого кистевого эспандера непригодны для улучшения способности удер- живать тяжелую штангу при выполнении тяг.

Среди множества способов укрепления захвата можно выде- лить вис на турнике в течении 30-60 с, сначала на двух руках, затем на одной, на турнике большего диаметра, чем гриф штанги, а также с дополнительным отягощением. Следует помнить, что при висах нельзя расслаблять мышцы плечевого пояса, чтобы не травмиро- вать плечевые суставы.


Упражнение со сгибанием и разгибанием кисти также могут положительно влиять на укрепление захвата. для этого нужно вы- бирать время под нагрузкой, немного превышающее продолжи- тельность подхода в тягах.

Хорошим дополнением к перечню упражнений будет сгиба- ние кисти из положения стоя с обратным захватом штанги ~1,3-1,5 ширины плеч. исходное положение в этом упражнении похоже на стартовое положение в коррекционной становой тяге. Сгибание ки- сти дополняется сгибаниями-разгибаниями пальцев (гриф «скаты- вается» с ладоней на фаланги, заканчивая движение на кончиках пальцев).

Упражнение для разгибателей кисти хорошо сочетается со сгибанием предплечий обратным хватом из положения стоя. изо- гнутый гриф удерживается обратным хватом, кисти разогнуты на ширине плеч у передней поверхности бедра. По мере сгибания предплечий производится синхронное сгибание кистей, при разги- бании предплечий одновременно разгибаются и кисти. Траектория близка к вертикальной линии, важно соблюдать синхронность дви- жения в суставах и сохранять нормальную осанку.

 

 


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