Упоры для отжиманий. Польза или вред?

В этой заметке я бы хотел затронуть тему упоров (ручек) для отжиманий от пола. У меня самого имеется пара таких ручек (приобрел много лет назад в местном спортивном магазине, чтобы усложнить стандартные отжимания от пола). Итак, давайте попробуем разобраться, есть ли от них какая-то польза?

Если рассматривать стандартный вариант таких упоров, как представленный на рисунке (у меня дома, кстати, именно такие),

Упоры для отжиманий

то выделить можно следующие преимущества и недостатки.

Преимущества.

Возможность изменить вектор нагрузки. Ни для кого не секрет, что мышцы через некоторый промежуток времени “привыкают” к однотипному физическому напряжению и перестают “откликаться” увеличиваясь в объеме. Из этого следует, если при отжиманиях от пола ваша цель — набрать мышечной массы, вы должны быть готовы постоянно “удивлять” свои мышцы разными разновидностями отжиманий. Так вот, упоры для отжиманий в этом плане, это одно из приспособлений для внесений новизны в ваши тренировки, как для мышц, так и для мозга. И расценивать их следует не более чем одно из разновидностей отжиманий от пола, которое в арсенале иметь полезно, но без которого, запросто, можно обойтись, прибегнув к уйме способов отжиматься без каких либо приспособлений.

Недостатки.

Повышенный риск травмироваться. Искусственно увеличив глубину отжиманий, преследуя цель максимально растянуть грудную клетку в нижней фазе опускания тела, ваши плечевые суставы получают дополнительную (отрицательную) нагрузку и могут быть травмированы, если не обладают достаточной гибкостью. При потере контроля во время выполнения упражнения (от сказавшейся усталости) вы также рискуете нанести травму плечам. Чтобы исключить все эти негативные моменты, опускать грудь следует не ниже уровня ваших кулаков на упорах, контролируя все фазы движения, а не бросать тело в низ.

Чем можно заменить упоры для отжиманий?

Для изменения глубины отжиманий вы можете использовать книги одинаковой толщины, этот вариант даже предпочтительней самих упоров, так как можно начать с минимальной толщины подставок из книг, постепенно добавляя по одной тоненькой книге с каждой стороны. В заключении, чтобы максимально сымитировать упоры и даже превзойти в сложности выполнения упражнения, перейдите с отжиманий на ладонях на отжимания на кулаках. Книги здесь выступят даже неким амортизатором для ваших кулаков и подготовят их к отжиманиям на более твердых поверхностях, если техника отжиманий на кулаках стоит в вашем списке на освоение.

Подведя итог, можно сказать, упоры для отжиманий — тот спортивный инвентарь без которого, в принципе, можно обойтись, но который иметь в арсенале домашних тренировок иногда может быть полезно, если использовать его правильно. Плюс ко всему, на упорах при достаточном уровне подготовке можно выполнять некоторые элементы акробатики.

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