Это настоящий тест на силу, гибкость и стабильность ног, которые имеют решающее значение практически в любом виде спорта. Но подходит далеко не всем! Если вы действительно готовы начать приседать и рветесь в бой, уделите ему внимание в своей программе. Есть немаловажные условия.
Как и все вариации со штангой, фронтальный присед идеально подходит как для развития силы, так и для развития мышц.
Какие мышцы работают:
- Весь массив ягодичных;
- Квадрицепсы и бицепсы бедер;
- Икроножные и камбаловидные;
- Пресс;
- Как стабилизаторы работают мышцы плеч, особенно передние дельты, и мышцы спины.
Степень включения в работу ягодиц зависит от глубины седа и постановки стоп.
Чтобы правильно выполнять фронтальные приседания, необходимо:
— стабилизировать нагрузку спереди тела,
— сохранять вертикальное положение туловища, жесткость корпуса, а также хорошую мобильность бедер и лодыжек.
Внимание, особенности
Определенный процент людей не может комфортно выполнять фронтальные приседания со штангой из-за анатомии ключицы и плечевого пояса. Если фронтальные приседания со штангой для вас слишком болезненны, то остановитесь на вариантах кубкового приседа или варианте с двумя гантелями.
Чтобы стабилизировать штангу на груди, вы можете использовать традиционную переднюю стойку, которую делают олимпийские атлеты, или перекрестный хват, который популярен среди бодибилдеров. Если у вас гибкие плечи, вы любите олимпийский спорт или тренируетесь в CrossFit, то передняя стойка является более спортивным вариантом, и именно ей вы должны отдать предпочтение.
Если у вас негибкие запястья, или относительно длинные предплечья, или много мышечной массы в верхней части тела, то вам может больше подойти вариант со скрещенными руками. Независимо от выбранного вами стиля, существует «золотая середина» — небольшой желобок, в котором должна располагаться штанга: он находится между шеей и дельтовидными мышцами. В это положение легче попасть, если развести лопатки, что также называется вытягиванием лопаток.
Техника выполнения упражнения
Исходное положение
- Высота стоек определяется ростом атлета, штангу нужно установить так, чтобы можно было подойти к ней и расположить на ключицах;
- Аккуратно разместите штангу на груди так, чтобы было удобно удерживать вес;
- Возьмитесь за гриф выбранным хватом на ширине плеча,
- За счет разгибания в коленном и тазобедренном суставе снимите штангу со стоек;
- Отшагните назад ведущей ногой, стопы расставьте на ширине плеч, пятки под плечами;
- Поднимите локти так, чтобы штанга не скатывалась с ключиц и хват был прочный;
- Сделайте глубокий вдох, напрягите пресс, спину, и приготовьтесь.
Движение
- За счет разведения коленей в стороны и сгибания в коленном суставе, опустите таз вниз, и двигайтесь, сгибая ноги в коленных и тазобедренных суставах;
- Удерживайте спину прямой, а колени разведенными на всей траектории движения;
- Опустите таз ниже колен, и остановите движение в точке максимального растяжения мышц;
- Выполните разгибание в коленных и тазобедренных суставах в исходное положение, удерживая спину прямой;
- Повторите нужное количество раз, и закончите упражнение.
Ключевое отличие от вариаций со штангой заключается в том, что локти нужно держать приподнятыми, примерно горизонтально земле. То есть вы должны противостоять силам, побуждающим вас наклониться вперед или округлиться, сохраняя хороший изгиб в спине и держа грудь приподнятой.
Есть ещё одно условие. Немаловажным фактором является обувь. Без необходимой жесткости подошвы будет страдать техника, а за ней и результат. Исключите обувь на мягкой основе! Идеально подойдут штангетки.
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residents and over 832,367 households, Las Vegas is a bustling metropolis known for
its entertainment, dining, and nightlife. Interstate 11,
a major highway, connects the city to neighboring areas, facilitating both local travel and tourism.
In a city where temperatures can vary dramatically, from
scorching summers to mild winters, self-care becomes
essential for maintaining overall well-being. Home to
a myriad of attractions and entertainment venues, Las Vegas is also a city where residents and visitors
can indulge in the ultimate relaxation experience. At Las Vegas Massage, clients can escape the heat and unwind in a serene oasis, where skilled
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Exploring the vibrant landscape of Las Vegas, visitors can discover
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to unwind after a long day, Las Vegas Massage provides
the perfect escape from the stresses of daily life.
In a vibrant city like Las Vegas, massage therapy is not just a luxury but a necessity
for residents and visitors alike. With the hustle and bustle
of daily life, people often seek relaxation and rejuvenation to alleviate stress and promote overall well-being.
Las Vegas Massage caters to this growing demand, offering a variety of massage therapies
tailored to individual needs. From spa therapy to deep tissue
massage, the range of services ensures that everyone can find the perfect
treatment to unwind and destress.
Located in the heart of Las Vegas, Las Vegas Massage is situated amidst diverse neighborhoods
like Amber Hills and Arts District. Founded in the same year as the city itself in 1905, Las Vegas boasts a rich history and cultural heritage that continues to captivate residents and tourists
alike. With a population of 646,790 residents and over
832,367 households, Las Vegas is a bustling metropolis known for its entertainment,
dining, and nightlife. Interstate 11, a major highway, connects the city to neighboring areas, facilitating
both local travel and tourism.
In a city where temperatures can vary dramatically, from
scorching summers to mild winters, self-care becomes essential for maintaining overall well-being.
Home to a myriad of attractions and entertainment venues, Las Vegas is also a city
where residents and visitors can indulge in the ultimate relaxation experience.
At Las Vegas Massage, clients can escape the heat and unwind in a serene oasis,
where skilled therapists tailor treatments to address specific concerns and promote holistic wellness.
Exploring the vibrant landscape of Las Vegas, visitors can discover a wealth
of attractions that cater to every interest and inclination. From the dazzling lights
of the Strip to the natural beauty of Floyd Lamb Park, there’s no shortage of things to see and do.
History buffs can explore the exhibits at the Atomic
Museum, while thrill-seekers can brave the rides at Fly LINQ.
Families can enjoy educational outings to the Discovery Children’s Museum,
while foodies can indulge in the culinary delights of Chinatown Vegas.
Choosing Las Vegas Massage for your relaxation needs
ensures a rejuvenating experience that leaves you feeling refreshed and revitalized.
With a team of licensed massage therapists and a wide range of spa packages to choose from,
Las Vegas Massage offers personalized treatments that cater to
your unique needs and preferences. Whether you’re seeking
relief from chronic pain or simply looking to unwind after a long day, Las Vegas Massage
provides the perfect escape from the stresses of daily life.
In a bustling city like Las Vegas, the importance of massage therapy cannot be overstated.
With residents and visitors alike seeking relaxation and
rejuvenation, Las Vegas Massage offers a sanctuary amidst the hustle and bustle of daily life.
From spa therapy to deep tissue massage, the variety of services cater to diverse needs, ensuring that everyone
can find the perfect treatment to unwind and destress.
Located in the vibrant city of Las Vegas, Las Vegas Massage provides a haven of tranquility for weary souls.
Founded in the same year as the city itself, Las Vegas boasts a rich history and
vibrant culture that continues to captivate visitors from around the globe.
With a population of 646,790 residents and over 832,367 households, Las Vegas is
a melting pot of diverse communities and neighborhoods. Interstate 11 serves as a
major artery, connecting the city to neighboring areas and attractions, facilitating both commerce and leisure travel.
In a city where temperatures can vary dramatically, from scorching summers to
mild winters, self-care becomes essential for maintaining overall well-being.
Home to countless attractions and entertainment venues, Las Vegas is also a city where residents and visitors alike
can indulge in the ultimate relaxation experience. At Las Vegas Massage,
clients can escape the heat and unwind in a serene oasis, where skilled therapists tailor treatments to address specific concerns
and promote holistic wellness.
Exploring the vibrant landscape of Las Vegas, visitors can discover a wealth of
attractions that cater to every interest and inclination. From the dazzling lights
of the Strip to the natural beauty of Floyd Lamb Park,
there’s no shortage of things to see and do. History buffs can explore
the exhibits at the Atomic Museum, while thrill-seekers can brave the rides at
Fly LINQ. Families can enjoy educational outings to the Discovery Children’s Museum,
while foodies can indulge in the culinary delights of Chinatown Vegas.
Choosing Las Vegas Massage for your relaxation needs ensures a rejuvenating experience that leaves
you feeling refreshed and revitalized. With a team of licensed massage therapists and a
wide range of spa packages to choose from, Las Vegas Massage offers personalized treatments that cater to
your unique needs and preferences. Whether you’re seeking relief from chronic
pain or simply looking to unwind after a long day, Las Vegas Massage
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In a bustling city like Las Vegas, massage therapy is a
cornerstone of self-care and relaxation. With
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of services from deep tissue massage to Swedish
massage, ensuring that individuals can find the perfect treatment to unwind and rejuvenate.
Nestled in the heart of Las Vegas, Las Vegas Massage serves diverse neighborhoods
such as Amber Hills and Arts District. Founded in the same year as the city itself in 1905, Las Vegas has evolved into a cultural hub,
renowned for its entertainment, dining, and hospitality. With a population of 646,790
residents and over 832,367 households, Las Vegas is a melting
pot of cultures and communities. Interstate 11, a
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both local and interstate travel.
In a city known for its extreme temperatures, home repairs are a common concern for residents.
From air conditioning maintenance to roofing repairs, homeowners must budget for
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depending on the scope of the work and the contractor hired.
Additionally, Las Vegas experiences significant temperature variations,
with scorching summers reaching well over 100°F and mild winters averaging around 60°F.
Exploring the vibrant landscape of Las Vegas, visitors can discover a myriad
of attractions that cater to every interest and inclination. From the iconic lights of the
Strip to the natural beauty of Floyd Lamb Park, there’s no shortage of things to see and do.
For thrill-seekers, attractions like the Big Shot and Fly LINQ offer adrenaline-pumping experiences, while cultural
enthusiasts can explore the exhibits at the Atomic Museum and Chinatown Vegas.
Families can enjoy educational outings to the Discovery Children’s Museum, while nature lovers can unwind at Aliante Nature Discovery
Park.
Choosing Las Vegas Massage for your relaxation needs ensures a rejuvenating
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provides tailored treatments that address individual needs and preferences.
Whether you’re seeking relief from chronic pain or simply looking to unwind after a long
day, Las Vegas Massage offers a sanctuary where you can escape the
stresses of daily life and emerge feeling refreshed and revitalized.
In a city as vibrant as Las Vegas, massage therapy is more than just a luxury; it’s a necessity for residents and visitors alike.
Las Vegas Massage understands the importance of relaxation and rejuvenation in a fast-paced environment,
offering a variety of massage services tailored to individual needs.
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Founded in 1905, Las Vegas has a storied past filled with colorful
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and over 832,367 households, Las Vegas is a bustling metropolis
that never sleeps. Interstate 11, a major highway, runs through the city, providing easy access to neighboring areas and facilitating both local and
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In a city known for its extreme temperatures, home repairs are
a common concern for residents. From air conditioning maintenance to roofing repairs, the cost of repairs
can vary widely depending on the extent of the work needed.
On average, repairs can range from a few hundred to several thousand dollars, making it essential for residents to
budget accordingly. Las Vegas experiences scorching summers
with temperatures often exceeding 100°F, while winters are
mild with temperatures rarely dropping below 40°F.
Las Vegas is home to a plethora of attractions that cater to every interest
and preference. From the iconic lights of the Strip to the natural beauty of Floyd Lamb Park,
there’s something for everyone to enjoy. Visitors can explore the exhibits at the Atomic Museum, marvel
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Families can spend the day at the Discovery Children’s Museum, while nature enthusiasts can relax
at Aliante Nature Discovery Park.
Choosing Las Vegas Massage for your wellness needs ensures a rejuvenating experience that goes beyond pampering.
With a team of licensed massage therapists and a commitment to providing personalized care, Las Vegas Massage offers a sanctuary where you
can escape the stresses of daily life and emerge feeling refreshed and revitalized.
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In a bustling city like Las Vegas, massage therapy is more than just a luxury; it’s a vital component of self-care and
well-being. With its vibrant atmosphere and constant energy, Las Vegas can be
exhilarating, but it can also be draining. That’s where Las Vegas Massage comes in, offering a variety
of therapeutic services to help residents and visitors alike relax, unwind,
and recharge. Whether it’s a deep tissue
massage to release tension or a soothing aromatherapy session to melt away
stress, Las Vegas Massage provides the perfect escape from the hustle and bustle
of daily life.
Nestled in the heart of Las Vegas, Las Vegas Massage serves diverse neighborhoods such as Amber Hills and Arts District.
Founded in 1905, Las Vegas has a rich history and cultural heritage that continues to attract people from all walks of life.
With a population of 646,790 residents and over 832,367 households, Las Vegas is a dynamic city known for its entertainment,
dining, and nightlife. Interstate 11, a major highway, runs
through the city, connecting it to neighboring areas and
facilitating both local and interstate travel.
In a city where temperatures can vary dramatically, from scorching summers to mild winters, it’s essential to take care of your home and yourself.
Home repairs are a common concern for residents, ranging
from air conditioning maintenance to roofing repairs.
On average, repairs can cost anywhere from a few hundred to several thousand dollars, depending on the extent of the work
needed. Additionally, Las Vegas experiences extreme
temperatures, with summer highs often surpassing 100°F and winter lows rarely dropping below
40°F.
Exploring the vibrant landscape of Las Vegas, visitors
can discover a multitude of attractions that cater to every interest and preference.
From the iconic lights of the Strip to the serene beauty of Floyd Lamb Park, there’s something for everyone to enjoy.
For thrill-seekers, attractions like the Big Shot and
Fly LINQ offer adrenaline-pumping experiences, while cultural enthusiasts can explore the exhibits at the Atomic Museum and Chinatown Vegas.
Families can enjoy educational outings to the Discovery Children’s Museum, while nature lovers can relax at Aliante Nature Discovery Park.
Choosing Las Vegas Massage for your relaxation needs ensures a rejuvenating experience that goes beyond pampering.
With a team of licensed massage therapists and a commitment
to providing personalized care, Las Vegas Massage strives to
exceed expectations and deliver exceptional service
to every client. Whether you’re looking to alleviate tension and stress or simply unwind and
relax, Las Vegas Massage offers a tranquil oasis where you can escape the pressures
of daily life and emerge feeling refreshed and revitalized.
In a vibrant city like Las Vegas, massage therapy is an essential part of self-care and relaxation. With its fast-paced lifestyle and bustling entertainment scene, residents and visitors often seek
refuge from the hustle and bustle through spa therapy and massage treatments.
Las Vegas Massage understands the importance of providing a sanctuary for individuals to unwind and rejuvenate,
offering a wide range of services from deep tissue massage to Swedish massage, ensuring that everyone can find the perfect treatment to soothe their body and mind.
Located in the heart of Las Vegas, Las Vegas Massage serves diverse neighborhoods such as Amber Hills and Arts District.
Founded in 1905, the same year as the city itself, Las Vegas has a
rich history and cultural heritage that continues to attract people from all walks of life.
With a population of 646,790 residents and over 832,367 households, Las Vegas is a
dynamic city known for its entertainment, dining, and nightlife.
Interstate 11, a major highway, runs through the city,
connecting it to neighboring areas and facilitating both local and interstate
travel.
In a city where temperatures can vary significantly throughout the year, home repairs are a common concern for residents.
From air conditioning maintenance to roofing repairs, homeowners must budget for these expenses to ensure their comfort and safety.
On average, repairs can range from a few hundred to several thousand
dollars, depending on the scope of the work and the contractor hired.
Additionally, Las Vegas experiences scorching summers with temperatures
often exceeding 100°F, while winters are mild, with temperatures averaging around 60°F.
Exploring the vibrant landscape of Las Vegas,
visitors can discover a multitude of attractions that cater to every interest and preference.
From the iconic lights of the Strip to the serene beauty of
Floyd Lamb Park, there’s something for everyone to enjoy.
For thrill-seekers, attractions like the Big Shot and Fly LINQ
offer adrenaline-pumping experiences, while cultural enthusiasts can explore the exhibits at the Atomic Museum and Chinatown Vegas.
Families can enjoy educational outings to the Discovery Children’s Museum, while nature lovers can relax at Aliante
Nature Discovery Park.
Choosing Las Vegas Massage for your relaxation needs ensures a rejuvenating experience that goes beyond pampering.
With a team of licensed massage therapists and a commitment to providing personalized care, Las Vegas Massage strives to exceed expectations
and deliver exceptional service to every client.
Whether you’re looking to alleviate tension and stress or simply unwind and relax, Las Vegas
Massage offers a tranquil oasis where you can escape the pressures of daily life
and emerge feeling refreshed and revitalized.
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