Вспомогательные упражнения в пауэрлифтинге

Тэги: пауэрлифтинг, Подсобка

Начиная эту статью, хотелось бы сказать, что она задумана как пояснительная записка к статьям о системе тренировок в пауэрлифтинге. Напоминаю, там я предлагал в качестве подсобных упражнений выбирать по одному на мышечную группу - так вот здесь мы как раз и рассмотрим то, из чего можно выбрать. Постараемся разобраться с классификацией упражнений.

Под классификацией физических упражнений понимают определённую систему их распределения по группам, в зависимости от существующих признаков. Согласно теории физического воспитания различают три группы физических упражнений для всех видов спорта:

1. соревновательные

2. специально-подготовительные,

3. общеподготовительные.

К соревновательным упражнениям в пауэрлифтинге относятся упражнения, входящие в программу соревнований по пауэрлифтингу и применяемые в тренировочном процессе: приседание со штангой на спине, жим лёжа на горизонтальной скамье и тяга становая.

Специально-подготовительные упражнения в пауэрлифтинге – это упражнения, направленные на изучение и совершенствование, как отдельных элементов техники соревновательных упражнений, так и на развитие специальных физических качеств спортсмена (сюда относятся все варианты соревновательных упражнений с ограничением амплитуды движения, различные скоростные режимы работы и применение специального оборудования типа цепей и резины).

Общеподготовительные упражнения в пауэрлифтинге используются, как для повышения уровня общей физической подготовленности пауэрлифтера, так и для воздействия на развитие отдельных мышечных групп тела.

В этой статье мы подробно остановимся на общеподготовительных упражнениях. Начнем с приседаний и становой тяги, поскольку мышечные группы, работающие в данных упражнениях одни и те же - в упражнения для приседа я отнес все движения, развивающие нижние конечности, а к тяговым – развивающие мышцы спины.

Итак, упражнения для приседаний:

  • Приседания с гантелями
  • Выпады со штангой или гантелями
  • Приседание в гаккмашине или гакк-присед со штангой
  • Жим ногами
  • Разгибание ног сидя в тренажёре
  • Сгибание бедра, лёжа в тренажёре
  • Подъём на носки стоя или сидя, со штангой, собственным весом или в тренажерах
  • Подъём на носки сидя со штангой на бёдрах

Упражнения для становой тяги:

  • Наклоны со штангой на плечах, стоя на согнутых в коленях ногах
  • Наклоны со штангой на плечах стоя на прямых ногах
  • Наклоны со штангой на плечах сидя
  • Гиперэкстензии
  • Тяга на прямых ногах
  • Шраги со штангой, гантелями, в тренажерах

Упражнения для жима лежа- в эту группу попадают упражнения для грудных (1) и дельтовидных (2) мышц, широчайших (3) мышц спины, а также мышц рук (4). Рассмотрим их в указанной последовательности.

  1. Для грудных мышц
  •  Жимы гантелей  лежа на горизонтальной, наклонной и обратно-наклонной скамье
  • Разводка с гантелями лежа на горизонтальной, наклонной и обратно-наклонной скамье
  • Отжимания от пола и брусьев
  1. Для дельтовидных мышц
  • Жим штанги с груди и из-за головы любым хватом, стоя или сидя
  • Жим гантелей стоя или сидя
  • Протяжка со штангой
  • Подъемы гантелей через стороны- стоя, сидя, в наклоне
  1. Для широчайших мышц спины
  • Тяга штанги или гантелей к животу в наклоне
  • Тяга вертикального и горизонтального блоков (все варианты хватов)
  • Подтягивания
  • Тяга Т-грифа
  1. Для мышц рук
  • Разгибание рук с гантелями или штангой стоя, сидя и лежа
  • Разгибание рук на блоке
  • Сгибание рук с гантелями стоя, сидя, на наклонной скамье
  • Сгибание рук со штангой и на блоках

На самом деле количество упражнений настолько же безгранично как человеческая фантазия. В этой статье я привел лишь некоторые- самые популярные, которые у всех на слуху. Надеюсь, этот материал будет многим полезен. Со временем мы дополним статью видеороликами, в которых покажем наш вариант техники выполнения этих упражнений. 

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