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Тяга Т грифа

Классический вид выполнения этого упражнения — это конечно стоя…, а если заглянуть в нашу далекую молодость ))), то там можно увидеть, как ребята прислоняли штангу к стене, навешивали блины и брали рукоятку от верхней тяги и…… ну да не будем о прошлом. Сейчас в залах можно увидеть Т-грифы с упором в грудь. Отличное приспособление, так как низ спины и ноги в этом случае отдыхают, но и вес придется взять поменьше. Мы рассмотрим классический вариант выполнения.

Техника выполнения:
[warning]

Ошибки новичков в этом упражнении одинаковые — либо изогнутая спина, либо слишком высокий угол наклона. Итак…Встаем перед Т-грифом (соотв. гриф проходит между ног), ноги согнуты слегка в коленях. Спина прямая, наклоняемся и берем гриф двумя руками, хватом сверху. Поднимаем его и тянем к животу, угол наклона корпуса примерно 45 градусов.  Ноги должны быть поставлены таким образом, чтобы Вас не тянуло вперед. Опускаем вес до конца, но при этом не отпуская его полностью на пол. ВНИМАНИЕ!!! спина должна быть прямой на протяжении всего выполнения упражнения. Чтобы исключить травмы, в последнем повторении вес опускается так же с прямой спиной, резко отбрасывать его не стоит. Стоит так же акцентировать внимание на пикой точке — руки необходимо отвести назад и максимально сократить мышцы спины.

[/warning]

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