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خانه / آموزش حرکات / آموزش تصویری ، فیلم آموزشی ،کلیپ تمرینی نشر از جلو هالتر روی میز بالا سینه Incline Barbell Front Raise

آموزش تصویری ، فیلم آموزشی ،کلیپ تمرینی نشر از جلو هالتر روی میز بالا سینه Incline Barbell Front Raise

بازدیدها: 119

 نشر از جلو هالتر روی میز بالا سینه Incline Barbell Front Raise

توجه تصویر فقط جهت نمایش عضلات در گیر میباشد

راهنمای تمرین نشر از جلو هالتر روی میز بالا سینه

اطلاعات این تمرین :
نام تمرین : نشر از جلو هالتر روی میز بالا سینه
نوع تمرین : قدرتی
عضلات اصلی : سرشانه
عضلات دیگر : کول
تجهیزات : هالتر ، میز شیبدار
سطح تمرین : مبتدی

  1. یک هالتر با وزنه های مناسب را جلو میز شیبدار روی زمین قرار دهید .
  2. باپشت روی میز شیبدار قرار گرفته و دست ها را به اندازه عرض شانه باز کرده و هالتر را از روی زمین بردارید . اجازه دهید که هالتر آزادانه روی ران شما قرار بگیرد
  3. هالتر را به آرامی با استفاده از عضلات سرشانه بالا آورده تا زمانی که رو به روی سر شما قرار بگیرد . توجه داشته باشید که دست ها باید کاملا کشیده باشند .
  4. مکثی کوتاه در این وضعیت داشته باشید و به آرامی هالتر را به جایگاه اول بازگردانید .
  5. حرکت را به تعداد توصیه شده انجام دهید .

How To Perform Incline Barbell Front Raise – Proper Technique

STARTING POSITION (SETUP): Lie back on an incline bench while holding a light barbell with a shoulder-width overhand grip (palms facing down). Begin with your arms extended but not locked out and the bar just above your thighs.

Incline Barbell Front Raise

MOVEMENT (ACTION): Keeping your elbows extended, contract your deltoids to lift the bar up until your arms are perpendicular to the floor (or until your arms are past parallel with the floor). A good point of reference might be to stop the bar when it’s in direct line with your line of sight. Slowly lower the weight to the start position without letting the bar rest on your legs at the bottom.

Incline Barbell Front Raise Variations

Perform this exercise while using dumbbells. If using dumbbells, perform the exercise with your palms facing each other (neutral position) to train the front deltoids from a slightly different angle.

You can also perform prone incline barbell front raise. To do this variation you will have to sit in reverse direction straddling an incline bench set to 45 degrees while holding a barbell with an overhand grip. Your feet should be as flat as possible on the floor with your chest pressed into the bench and your chin above the top of the bench. With an overhand grip, hold the barbell with your hands shoulder-width apart. The barbell should hang straight down from your shoulders. Lift the bar up in front of you until your arms are parallel with the floor, keeping your arms straight throughout. Hold for a second and then slowly lower the bar back to the starting position.

 

Prone incline barbell front raise

Exercise Tips

  • Practice good form with a light weight. The beginning of this movement feels as though you’re right in the middle or the end of the exercise because to raise the barbell from this position takes a lot of effort, so start out light.
  • Use slow and controlled movement.
  • Keep your arms as straight as possible.
  • Focus on moving only at the shoulders – the rest of your body should be kept as still as possible and your arms should hold the same form throughout the movement.

Muscles Involved in Incline Barbell Front Raise

Incline barbell front raises primarily work the front delts but the medial and rear delts and the biceps also receive secondary stimulation. More precisely:

Target

  • Deltoid, Anterior

Synergists

  • Pectoralis Major, Clavicular
  • Deltoid, Lateral
  • Trapezius, Middle
  • Trapezius, Lower
  • Serratus Anterior, Inferior Digitations

Stabilizers

  • Serratus Anterior
  • Wrist Extensors

Incline Barbell Front Raise Substitutes

There are many other exercise options to consider. Choose from our exercise databse any of the following exercises to target muscles from different angles.

Each front deltoid exercise comes with a detailed description and photos to help ensure proper form.

  • Dumbbell front raise (standing)
  • Dumbbell front raise (seated)
  • Barbell front raise (standing)
  • Prone incline barbell front raise
  • Cable front raise

Closing Thoughts

Don’t attempt this exercise without a specific purpose. If you are lifting for general fitness, it is not very useful or necessary (as any other type of front raise), since your front delts tend to get a lot of work.

Although many people love the idea of having boulders for shoulders, overworking these muscles can lead to problems. Remember, both the rotator cuff muscles and the deltoids will be worked during any upper body movement. The anterior (front) deltoids work hard during pushing movements such as bench
presses. If you do chest presses and shoulder presses, the addition of front raises to your program is probably overkill.

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