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Тренировка плеч в тренажёрном зале, комплекс упражнений на дельты и другие мышцы плечевого пояса


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Тренировка мышц для сильных рук и выраженных плеч от мастера спорта по бодибилдингу

Тренировка плеч в тренажёрном зале, комплекс упражнений на дельты и другие мышцы плечевого пояса

Тренировка плеч в тренажёрном зале, комплекс упражнений на дельты и другие мышцы плечевого пояса

Анна Кускова,
Станислав Линдовер

9 октября 2021, 10:35 МСК

Тренировка плеч в тренажёрном зале, комплекс упражнений на дельты и другие мышцы плечевого пояса

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Станислав Линдовер поделился своим занятием со звёздным тренером Чарльзом Глассом.

Образ красивого атлета – это не только мощные торс и спина. Это ещё и рельефные, сильные руки. Многие спортсмены мечтают о том, чтобы добиться круглых и ярко выраженных плеч.

Станислав Линдовер предложил свой вариант прокачки мышц плечевого пояса. Он делал эту тренировку вместе с Чарльзом Глассом – в прошлом знаменитым бодибилдером, а сейчас – звёздным тренером, среди клиентов которого Дуэйн Скала Джонсон.

Тренировка плеч в тренажёрном зале, комплекс упражнений на дельты и другие мышцы плечевого пояса

Станислав Линдовер
мастер спорта по бодибилдингу, чемпион Европы в категории классический бодибилдинг 180+

Чем больше у вас знаний и чем больше арсенал снарядов, которые вы технически верно используете, корректно подбирая веса, тем более значим будет ваш результат.

Жим вверх

Техника выполнения:

  • Выставляем вес в зависимости от ваших сил и возможностей.
  • Садимся лицом к спинке тренажёра. Берёмся за рукоятки.
  • Выталкиваем их вверх. Не сжимаем рукоятки, а держим на ладони.
  • Возвращаясь в исходное положение, заводим локти чуть назад.
  • Акцентируем внимание на средней дельте, она должна быть постоянно в напряжении.

Выполняем четыре подхода по 30-35 секунд (примерно 15 повторений).

Тренировка плеч в тренажёрном зале, комплекс упражнений на дельты и другие мышцы плечевого пояса

Фото: instagram.com/lindoverstas

Разведение гантелей в сторону

Техника выполнения:

  • Подбираем гантели с комфортным весом.
  • Садимся на скамью и упираемся грудью в её спинку.
  • Отводим руки назад и в сторону, возвращаемся в исходное положение.
  • Локти можно вывернуть чуть вперёд.
  • Двигаем руками по укороченной амплитуде.

Выполняем четыре подхода по 30-35 секунд.

Тренировка плеч в тренажёрном зале, комплекс упражнений на дельты и другие мышцы плечевого пояса

Самые опасные упражнения, которых лучше избегать

Тренировка плеч в тренажёрном зале, комплекс упражнений на дельты и другие мышцы плечевого пояса

Тренировка для мужчин на прокачку грудных мышц

Подъём гантели на вытянутых руках

Техника выполнения:

  • Выбираем гантель с комфортным для себя весом.
  • Садимся на скамейку. Спина прямая.
  • Берём гантель обеими руками, поддерживая её снизу с двух сторон.
  • Поднимаем снаряд на вытянутых руках примерно до уровня шеи.
  • Локоть во время выполнения упражнения смотрит вниз, ладони вверх.
  • Возвращаемся в исходное положение.

Выполняем четыре подхода по 30-35 секунд.

Тренировка плеч в тренажёрном зале, комплекс упражнений на дельты и другие мышцы плечевого пояса

Фото: instagram.com/lindoverstas

Махи гантелями в сторону

Техника выполнения:

  • Берём в руки гантели с комфортным весом.
  • Начинаем выполнять махи руками в сторону, движение должно начинаться немного из-за спины.
  • Поднимаем гантели чуть ниже уровня груди и возвращаем в исходное положение.
  • В нижней точке не бросаем гантели, руки должны быть в напряжении.

Выполняем четыре подхода по 30-35 секунд.

Махи гантелями в сторону из положения сидя

Техника выполнения:

  • Садимся на скамейку и прижимаемся грудью к спинке.
  • Руки отводим чуть назад и начинаем выполнять махи в сторону.
  • Поднимаем гантели чуть ниже уровня груди и возвращаем в исходное положение.
  • В нижней точке не бросаем руки с гантелями, они должны быть постоянно в напряжении.

Выполняем четыре подхода по 30-35 секунд.

Тренировка плеч в тренажёрном зале, комплекс упражнений на дельты и другие мышцы плечевого пояса

Фото: instagram.com/lindoverstas

Махи руками в наклоне в кроссовере

Техника выполнения:

  • Выставляем в кроссовере комфортный для себя вес.
  • Встаём между блоков тренажёра, наклоняемся вперёд, спину прогибаем.
  • Берём перекрёстно в руки тросы тренажёра (без рукояток).
  • Начинаем делать махи, движение руками выполняется чуть вперёд и вверх.
  • Махи делаем интенсивно, а возвращаем руки в исходное положение медленно.

Выполняем четыре подхода по 30-35 секунд.

Тренировка окончена.

Подробное выполнение упражнений и комментарии Станислава Линдовера смотрите в видео на «Чемпионате».

Источник: MuscleRussia.

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