Установите штангу в стойке на нужной высоте и встаньте возле грифа на колени.
Возьмитесь широким хватом за гриф, подсядьте под штангу и снимите её со стойки так, чтобы гриф покоился на верхней части трапеции. Держа корпус прямо на вдохе начинайте опускаться вниз до касания ягодиц пяток. Затем обратным движением на выдохе вернитесь в исходное положение.
Советы
Упражнение нагружает поясницу, поэтому не рекомендуется атлетам с проблемами в нижней области спины.
Для смягчения давления подстелите под колени мат или тренировочный коврик.
Казалось бы, что все основные упражнения были придуманы еще в прошлом веке. Зачем изобретать велосипед, если есть перечень основных эффективных упражнений, от которых прогрессируют абсолютно все? К счастью или сожалению, но новаторство продолжает прогрессировать.
Одним из его продуктов является весьма редкое упражнение – приседания на коленях. Основная цель – прокачка бедер и ягодиц.
Приседания с колен применяется в основном в тяжелой атлетике и бодибилдинге, где основной задачей являются силовые показатели. Безусловно, не лишним данное упражнение будет и фитнесистам, однако, без него можно спокойно обойтись.
Новичкам не рекомендуется данное упражнение, так как оно будет малоэффективным и бесполезным.
С помощью упражнения можно “пробить” застой в весах в приседаниях со штангой. В частности укрепляется нижняя фаза амплитуды движения при классическом приседании. Поэтому, некоторые и взяли приседания стоя на коленях “на вооружение”. Гипертрофия мышечных волокон невозможна без прогрессии нагрузок.
- В приседаниях сидя на коленях очень важна техника выполнения, никакого читинга или большого веса. В противном случае, можно получить травму.
- Чтобы получить максимальный результат, нужно быть очень осторожным. Тщательно изучить технику выполнения, а еще лучше проконсультироваться с опытным тренером.
Преимущества приседаний с колен:
- Увеличивают объем ягодичных мышц;
- Развивают силу бедра и ягодиц;
- Укрепляют вестибулярный аппарат;
- Снимают нагрузку с коленных суставов;
- Укрепляет поясницу и низ спины.
Какие мышцы работают в приседаниях на коленях?
Основная нагрузка в процессе выполнения упражнения ложится на ягодицы и бицепс бедра.
Стоит отметить, что это отличное решение для тех, кто хочет получить красивые и упругие ягодицы, но при этом не желает, чтобы в работу включался квадрицепс.
- В качестве синергистов и стабилизаторов выступают разгибатели спины (поясница) и пресс. Именно они снимают нагрузку с позвоночника.
- Также в работе активное участие принимают небольшие мышцы ног – медиальная и латеральная мышцы бедра, большая проводящая и т.д.
Упражнение рекомендуется продвинутым атлетам, у которых уже сформировалась прочная нейромышечная связь.
Само по себе упражнение считается редким и необычным, чтобы правильно нагрузить целевые мышцы, атлет должен уметь их чувствовать.
В противном случае, нагрузка может уйти на суставы и связки, а так как под нагрузкой оказывается позвоночник и поясница, то без чувства целевых мышц их можно легко травмировать.
Техника выполнения приседаний с колен
От правильности выполнения зависит не только эффективность, но и травмоопасность.
Приседания со штангой на коленях относится к упражнениям с техникой выполнения средней сложности:
- Если это первое упражнение в тренировочной программе, то нужно хорошо размяться для того, чтобы приготовить суставы и связки к работе.
- Первый подход обязательно делать разминочный, с пустым грифом или небольшим весом.
Выполнять упражнение можно как со свободным весом, так и в Смите:
- Первый вариант хорош тем, что прорабатывает мышцы-стабилизаторы и больше нагружает тело.
- Второй вариант более облегченный и хорошо подойдет для новичков за счет отработанной траектории.
Выбрав штангу и вес, постелите под ноги коврик, чтобы был удобный упор. Это важно, так как на колени будет идти основная нагрузка. И если упираться в твердый пол, то ощущения, как минимум, будут далеко не из приятных.
- Исходная позиция: становимся на колени, ноги – чуть шире ширины плеч, таким образом, чтобы голени были параллельны друг другу. Стопы можно вытянуть или плотно поставить на пол. Гриф располагается за шеей, на уровне трапеции, аналогично положению при выполнении приседаний. Спина прогнута в пояснице, лопатки сведены вместе, шея ровно, голова и взгляд направлены вперед. Спину держать ровной на протяжении выполнения всего упражнения.
- На вдохе: плавно опускаемся вниз, не спеша, до уровня, пока бедра не будут параллельны полу, а ягодицы не достанут верхней части икр. Для лучшего растяжения допускается сесть немного глубже.
- На выдохе: сохраняя ровную поясницу и за счет сокращения ягодичных мышц динамично возвращаемся обратно.
Важно правильно подобрать вес на штанге, чтобы упражнение было максимально эффективным, но при этом не травмоопасным.
Отработайте технику выполнения при опытном тренере или старшем товарище. Выполнять упражнение можно как со свободным весом, так и на Смите. Новичкам рекомендуем начать со Смита, но позже перейти на свободные веса. Так как, в любом случае, будет задействовано больше мышечных волокон, в частности стабилизаторов.
Приседания с колен: польза и вред
Многие, в том числе и девушки, привыкли считать классические приседания лучшим решением для развития ягодичных мышц. Да, это так, базовые упражнения всегда были и будут лучшими, но тут есть один фактор – генетика. Хорошо, если у девушки от природы развиты ягодицы или хотя бы есть к этому задатки.
- А что делать тем, у кого квадрицепс растет быстрее, чем ягодицы?
- Или необходимо подкорректировать форму?
В таком случае нужно переходить к изолированным упражнениям.
В плане результативности приседания на коленях – не вредное, а эффективное упражнение для развития ягодиц. Вред может нанести неправильная техника исполнения.
Хоть и для ягодиц есть другие, менее травмоопасные упражнения – например, махи ногами в блоке, приседания станут отличной альтернативой для разбавления программы.
Чтобы присед с колен в Смите не вредил, рекомендуется следовать определенным рекомендациям:
- Контролируйте дыхание.Правильное дыхание позволяет держать осанку ровной и прогиб в пояснице, что, в свою очередь, снимает нагрузку с позвоночника. Как только сбивается дыхание, велика вероятность потери осанки.
- Зафиксируйте тело. В процессе выполнения упражнения не нужно смещать ноги или разводить колени в стороны.
- Амплитуда движения. Она должна быть правильной, чтобы максимально растянуть мышцы, допускается опускание до касания ягодицами икроножных.
- Соблюдайте темп. Опускаться нужно медленно, контролируя движение, а подъем должен быть быстрым.
- Следите за техникой. На помощь можно позвать как тренера, так и самостоятельно проконтролировать, расположившись к зеркалу в профиль.
- Подстилайте под колени сложенные в несколько раз коврики для фитнеса или полотенца, чтобы колени не упирались в твердый пол.
Диапазон повторений от 10 до 15 раз будет оптимальным. При этом последние несколько повторов должны даваться с трудом. Между подходами можно растягивать поясницу, зависнув на турнике с касанием ног пола. После упражнения можно выполнить обратную гиперэкстензию, будет отличным завершающим вариантом.
- Приседания с колен – отличное решение для развития ягодиц. Нагружает не только крупные, но и мелкие мышцы.
- Однако, стоит быть крайне осторожным с его выполнением, чтобы не получить травму.
Данное упражнение стоит рассматривать в качестве специфического дополнения для того, чтобы нагрузить и придать форму ягодицам, но оно не подходит в качестве базового. Если уже есть опыт тренировок, то попробовать однозначно стоит!
Наше почтение, дамы и господа! На календаре среда, 17 мая, а это значит — время технической заметки на Азбука Бодибилдинга. И поговорим мы сегодня про приседания на коленях со штангой.
По прочтении Вы узнаете все о мышечном атласе, преимуществах и технике выполнения упражнения, а также мы выясним степень его эффективности и целесообразности включения в свою программу тренировок.
Итак, рассаживайтесь поудобней, мы начинаем.
Приседания на коленях со штангой. Что, к чему и почему?
Этой статьи могло бы и не быть, но она есть 🙂 и появилась оная благодаря активным читательницам, которые через почту и комментарии предложили обстоятельно разобрать приседания на коленях со штангой. Что же, мы всегда исполняем женские прихоти, и посему далее по тексту мы разберем это упражнение
Друзья, а Вы знаете, какой самый популярный вопрос приходит от наших уважаемых читательниц на почту проекта? Я бы даже сказал, что это не вопрос, а крик души. И звучит он так – я хотела увеличить попу, а в итоге перекачала ноги, а ягодицы так и остались плоскими, что делать? Уверен, многим барышням знакома такая ситуация, и возникает она чаще всего потому, что дамочка переусердствует с классическими приседаниями со штангой, которые ей, в большинстве случаев, любезно навязываются местными тренерами.
Как Вы знаете, все есть яд и все есть лекарство, и этот баланс зависит от концентрации. В ключе фитнеса — от усердия, которое девушка прилагает при работе с упражнениями, чтобы достичь своих целей. Так вот, нашим русским девушкам усердия не занимать, однако база для ягодиц должна быть выбрана верно. И сегодня мы рассмотрим один из таких верных инструментов.
Примечание:
Для лучшего усвоения материала все дальнейшее повествование будет разбито на подглавы.
Мышечный атлас
Упражнение относится к классу условно-базовых с типом силы push (толкать) и имеет своей целью проработку ягодиц.
Мышечный ансамбль включает в себя следующие единицы:
- таргетируемая – большая ягодичная;
- синергисты – мышцы низа спины, прямая мышца живота, квадрицепс, бицепс бедра, аддукторы/абдукторы.
Полный мышечный атлас представляет собой такую картину.
Преимущества
Выполняя упражнение приседания на коленях со штангой, Вы вправе рассчитывать на получение следующих преимуществ:
- увеличение объемов ягодиц без увеличения бедер;
- развитие силы бедер и ягодичных мышц;
- развитие вестибулярного аппарата (положения в пространстве) ;
- снятие нагрузки с коленей;
- укрепление разгибателей позвоночника и низа спины.
Техника выполнения
Приседания на коленях со штангой относятся к упражнениям среднего уровня сложности. Пошаговая техника выполнения выглядит следующим образом.
Шаг №0.
Положите коврик/мат на пол, затем возьмите гриф и, расположив его у низа трапеций (как при выполнении обычных приседаний) , опуститесь на колени. Сведите лопатки, статически напрягите пресс, спину держите ровно. Выпрямив бедра, встаньте в позу змеи, взгляд направьте вперед. Это Ваша исходная позиция.
Шаг №1.
На вдохе согните бедра и, отводя ягодицы назад, присядьте до касания ими икроножных мышц. На выдохе разогните бедра и верните туловище в вертикальное положение. Повторите заданное количество раз.
В картинном варианте все это безобразие выглядит следующим образом.
В движении (вариант в тренажере Смита) так…
Вариации
Помимо стандартного варианта приседаний со штангой существует несколько вариаций упражнения, в частности:
- приседания сидя со штангой и эластичной лентой;
- приседания сидя в тренажере Смита.
Секреты и тонкости
Чтобы выжать максимум из упражнения, придерживайтесь следующих рекомендаций:
- во время приседаний старайтесь опускаться как можно ниже, вплоть до касания ягодицами пола;
- при выталкивании вверх в верхней точке траектории задержитесь на 1-2 счета и статически прожмите ягодицы;
- на протяжении всего движения держите спину ровной, не сгибайте позвоночник;
- выполняйте опускание медленно и подконтрольно, а подъем быстро и взрывно;
- для контроля техники расположитесь боком/в профиль к зеркалу;
- техника дыхания: вдох – при опускании вниз, выдох – при подъеме вверх/выталкивании;
- численные параметры тренировки: количество подходов 3, повторений 15-20.
С теоретической стороной закончили, теперь давайте разберем некоторые практические моменты.
Приседания на коленях со штангой эффективное упражнение для ягодиц?
Многие из Вас (речь идет о девушках) привыкли считать, что классические приседания со штангой (ноги на ширине плеч) являются лучшим упражнением для построения объемных ягодиц. Однако это самый настоящий миф, который передается из поколения в поколения (от фитоняшки к фитоняшке) . Лучшим упражнением на ягодицы считается то, которое показывает наибольшие средние и пиковые значения активации мышц. Данные ЭМГ (от известного спортсмена-исследователя и доктора по физиологии Bret Contreras) среди всех вариаций приседаний показывают следующие значения активаций ягодичных мышц (средняя/пиковая, %) :
- полные приседания – 35,6/114;
- сумо приседания – 27,6/85,4;
- фронтальные приседания – 35/91,7;
- приседания на низкий ящик – 20/103;
- приседания на коленях – 66,8/159.
Таким образом, среди всех вариаций приседаний, приседания на коленях (в том числе со штангой) вызывают наивысшую электрическую активность ягодичных мышц, и именно они (по крайней мере, в теории) способны лучше все нагрузить Ваши попы :).
Как мне тренировать ягодицы дома, если у меня болят колени?
Здорово быть здоровым, а вот нездоровым – не здорово :). Принято считать, что если у девушки болят колени и, как следствие, ей приходится забыть о многих силовых упражнениях на ягодицы, например, приседаниях, то попу-орех ей “ни в жисть” не построить.
Поэтому если случилось так, что теперь Вы не можете посещать зал и работать с базой, обратите внимание на следующую программу тренировок дома:
- дни – понедельник-пятница;
- время следования – 2 месяца;
- упражнения – приседания с бодибаром стоя на коленях, приседания (до параллели) у стены с выносом ног вперед, стульчик (30 секунд стояния у стены в позиции приседа с выносом ног вперед) , отведение ноги назад и вверх стоя на четвереньках;
- количество подходов/повторений: понедельник-среда = 2х15, четверг-пятница = 5х30;
- схема тренировки: ПН-СР – гигант-сет (упражнения друг за другом без отдыха) 3 круга , ЧТ-ПЯТН – отдельно, отдых 45 секунд.
Думаете, что плоские ягодицы не убрать в домашних условиях? Очень даже зря так думаете, попробуйте и сами убедитесь!
Собственно, с содержательной частью закончили, переходим к…
Послесловие
В каждой технической заметке мы стараемся разобрать что-то новое и необычное, сегодня это приседания на коленях со штангой. Наверняка, это упражнение никто в Вашем зале не делает. И действительно, зачем? Ведь оно, как говорит наука, является лучшим для ягодиц. Поэтому если хотите иметь круглую попу, используйте это секретное оружие. И самое главное — никому о нем не говорите :).
На сим все, до скорых встреч!
PS: а Вы используете что-то специальное для своих “жень”?
PPS: помог проект? Тогда оставьте ссылку на него в статусе своей социальной сети — плюс 100 очков к карме гарантировано 🙂
С уважением и признательностью, Протасов Дмитрий.
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