Temat w grupie

Nachwyt czy podchwyt?

Portret użytkownika Biegaczkaa

Jak lepiej się podciągać? Nachwytem, czy podchwytem? ( Czy jest jakaś różnica w pracy mięśni? )

Pozdrawiam.

Komentarze

Portret użytkownika siłacz87

Ja osobiście wole podchwytem!

Portret użytkownika David.Patton

Podciąganie szerokim nachwytem to najlepsze ćwiczenie na mięśnie pleców. Pracują wtedy mięśnie najszersze grzbietu, obłe mniejsze, obłe większe, podgrzebieniowe, dwugłowe ramion. Pamiętaj jednak, że podciąganie nachwytem jest trudniejsze. Jeżeli chodzi o podchwyt, to rozwija on bardziej mięśnie rąk, chociaż plecy też chodzą.

Portret użytkownika antexpl

Kolega dobrze mówi
Ja osobiście robię tak że Podciąganie robię nachwytem z głową przed drążek (plecy) a następnego dnia pompki (klatka). Ale ciężko to się robi ale są efekty

Portret użytkownika Teksur_84

ilekroc probowalem podciagac sie nachwytem udawalo mi sie zrobic tylko kilka podciagniec i to ledwo ledwo

cwicze podchwytem i chociaz wtedy pracuje mniej miesni to jestem przynajmniej zrobic wiecej podciagniec i nie zniechecam sie po pierwszych 2-3 razach!

Portret użytkownika sdjhk

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Portret użytkownika Casc

Ja preferuję nachwyt - przyzwyczajenie z czasów treningów parkour. Nachwyt wydaje mi się bardziej intuicyjny i zwyczajnie bardziej praktyczny. Jeśli muszę się gdzieś "w terenie" podciągnąć, to na 99% będę to robił nachwytem (np. mur). Poza tym dzięki temu że angażuje wiecej mięśni i  jest bardziej męczący, serie zajmują mniej czasu - o ile czasu mi nie brakuje, o tyle zauważyłem że przy np. pompkach zaczynam się po jakimś czasie nudzić, a to pierwszy krok do tego żeby się przestać przykładać. Poza tym mam wrażenie (to tylko moje odczcucie) że  podchwyt mocniej angażuje stawy - nadgarstek i łokieć, gdy nachwyt angażuje raczej mięśnie (za to więcej).

Portret użytkownika marcheff

Ja osobiście podciagam się nachwytem, jest to bardzo dobry sposób by wzmocnic mięśnie używane we wspinaczce. A plecki jak dobrze wyglądają po tym ;)

Portret użytkownika Szopen

Casc Parkour mówisz :) Też trenuje, fajna sprawa:) 

Co do podciągania, bardziej praktyczny jest nachwyt, wiadomo że na początku nie jest to łatwa metoda podciągania biorąc pod uwagę że w podchwycie duż rolę pełni biceps który jest zazwyczaj mocnijszy niż plecy(które odgrywają główną rolę w podciągaiu nachwytem) ale jak już sie przyzwyczaisz i polubisz nachwyt to uwierz, da Ci to lepsze efekty ogólnorozwojowe niż podchwyt :)

Portret użytkownika Biegaczkaa

Dziękuję za odpowiedzi :) Piszcie jak będziecie coś jeszcze chcieli dodać - im więcej wiemy, tym lepiej :)

Pozdrawiam.

Portret użytkownika BiałyQ

Ja się podciągam NaChwytem, 4 serie po 5-6 powtórzeń daje radę.
 

Portret użytkownika Malarov

Moim zdaniem najlepiej starać sie podciągać na kilka sposóbów.
Wydaje mi się że taki "trening improwizacja" po treningu właściwym zapobiega stagnacji a nawet ułatwia osiąganie lepszych wyników. Osobiście podciągam sie nadchwytem , podchwytem jak najcześciej zmieniajac położenie rąk na drążku czyli raz szeroko raz wąsko.Podciągam sie też dotykając karkiem drążka oraz raz na jakiś czas jedną ręką (oczywiście po 1 powtórzeniu).Taką improwizacją udało mi się dojść do 26 powtórzeń bez prawdziwego poukładanego treningu.Polecam 

Portret użytkownika bedzio

Szeroki podchwyt to nie jest dobry pomysl, w ten sposob sobie 'tyrasz' nadgarstki. Podobnie jak waskim nachwytem.

Portret użytkownika blackhawkdown

Ja proponuje nachwyt, wówczas więcej partii mięśniowych jest poddana obciążeniu :) Co daje spore efekty, jeśli ćwiczysz regularnie

Portret użytkownika Windale

Szeroki nachwyt to najlepsza opcja, im węziej, tym bardziej pracują łapy, mniej plecy, przy podchwycie też ręce pracują bardziej, a szerokim podchwytem raczej ćwiczyć się nie da.

Portret użytkownika lika2506

przy nachwycie pracuja glownie plecy przy podchwycie biceps,wiec sa to zupelnie inne cwiczenia

Portret użytkownika MichalekLodz

Ja osobiście Ćwiczę nachwyt i podchwyt na początek 2 serie po 5 cykli nachwyt i 2 serie po 5 cykli podchwyt

Portret użytkownika Probos

Podciąganie podchwytem to marnotrawstwo czasu i energii. 
Robiąc nawet kilka podciągnięć mniej nachwytem i tak zyskujecie więcej.

 

Portret użytkownika Shinobi

Zależy jakie partie mięśni chce się trenować, jak ktoś chce robić plecy, to wiadomo, że nachwyt będzie bardziej wskazany, jak bicepsy to wąski podchwyt...

Portret użytkownika Casc

Jak ktoś chce ćwiczyć bicepsy to ma lepsze opcje do wyboru niż podciąganie. Z tego co wiem, prawie wszyscy ćwiczący podciaganie  robią to żeby wzmocnić plecy, ewentualnie -przedramiona.

Portret użytkownika Shinobi

Tak, ale jest to dobra alternatywa, dla tych, którzy nie mają hantli a do siłowni daleko...

Portret użytkownika MichalekLodz

Najlepiej nchwytem szerokim uchwytem to bede pracowały górne mięśnie grzbietu

Portret użytkownika MartinTcV

Zdecydowanie zgadzam się z Cascem... Jakbym miał ćwiczyć biceps przez podciąganie to wolę sobie "pomachać" hantlami w domu i będą lepsze efekty... A na drążek muszę kawałek iść, a akurat podciąganie jest, moim skromnym zdaniem, jednym z lepszych ćwiczeń na plecy ;)

Portret użytkownika kalandi

podciąganie z nachwytem jest dużo trudniejsze , ale bardzo dobrze rozwija plecy , a  z podchwytem jest dobra na klatke piersiową i biceps.

Portret użytkownika Casc

Ostatnio z ciekawości zrobiłem kilka serii ze zmienionym chwytem. Normalnie chwytam drążek w taki sposób, że cztery palce idą górą, a kciuk blokuje dłoń z drugiej trony (czyli standardowy). Ale tym razem zrezygnowałem z tego i przesunałem dłonie tak, że zrobiłem chwyt "całkowity" (czyli bez kciuka jako bloku), taki sam jak się stosuje przy technikach parkourowych na ścianach przy wspinaniu / cat leapach itd.

Okazało się, że stabilność takiego chwytu wcale nie jest dużo gorsza (teoretycznie powinna być), za to w nagrodę dostajemy "więcej mocy" w podciągnięciach. Minusem jest oczywiście to, że w takiej pozycji trudno przerwać na chwilę i potem wykonać jeszcze ze 2-3 ostatnie podciagnięcia żeby uzupełnić dłuższą serię, skąd płynie wniosek że taki chwyt idealnie nadaje sie na serie krótsze (np. 12-16-11-11-13 to jeden z dni treningu 16-20, gdzie serie 3 i 4 można spokojnie wykonać przy takim chwycie).

Jestem ciekaw czy  ktoś inny również już tego próbował?

Portret użytkownika MartinTcV

Czyli tzw. małpi chwyt? Gorzej jest się utrzymać jeśli uchwyt jest np. śliski ;)

Portret użytkownika Casc

Mój drążek niestety jest bardzo śliski, dlatego dla poprawy chwytu używam rękawiczek pokrytych gumą po wewnętrznej stronie. Możliwe że to dzięki temu mogę się podciągać przy takim niestandardowym ustawieniu dłoni.

Portret użytkownika MartinTcV

Ja do pewnego czasu na moim drążku podciągałem się nachwytem dosyć wąską (rozstaw dłoni mniejszy niż szerokość barków), bo akurat tak mam gąbki neoprenowe rozstawione na drążku. Od kilku tygodni poszerzyłem swój uchwyt i łapię za rurę i się ślizga ręka ;] Kupiłem też sobie jakieś rękawiczki, które tylko trochę zmniejszyły ślizganie, ale do czego służy ludzka ślina ;] Wystarczy trochę napluć, potrzeć jedną o drugą i można się ładnie podciągać ;)

Portret użytkownika GrubeJointy

Ewentualnie można myć ręcę mydłem przed ćwiczeniami ;)

Portret użytkownika garnetka

Jeżeli chodzi o "przyczepność" do chromowanego drążka to bezkonkurencyjne są rękawiczki skórzane do prowadzenia samochodu z palcami (takie nadziurkowane zapinane w nadgarstku na nap). Wykonane są z bardzo delikatnej skóry, liczko świetnie trzyma się drążka (kierownicy też). Moja osobista para wylądowała na stałe w domu. Sprawdzają się dużo lepiej niż rękawice rowerowe i biją na głowę też takie specjalne na siłownie. Są po prostu bezkonkurencyjne!

Portret użytkownika ProGress39

Nachwytem, ponieważ wtedy równomiernie i więcej pracują mięśnie pleców, które doskonale się prezentują, gdy są wyćwiczone : )

Portret użytkownika OwcaK

Ja osobiście preferuję podciąganie nachwytem.  Podchwytem może i zrobię więcej, ale jakoś czuję tego "power-a" jak się podciągam.

Portret użytkownika Redempton

Dużo lepiej będzie nachwytem ALE... nachwyt idzie głównie w plecy (górne partie) i triceps i takie tam a podchwyt w bicepsy. Osobiście w większości przypadków podciągam się nachwytem ("małpi" chwyt). Podchwyt wykorzystuję do impowizacji - np. przy treningu brzucha czyt. łapię drążek podciągam się do kąta 90 stopni w łokciu i unoszenie lekko ugiętych nóg lub staram się podciągnać jak najwyżej, starając się wrzucić na drążek. Dlatego podciąganie można wykonywać na setki dobrych i ciekawych sposobów niezależnie od chwytu.

Innymi słowy przeanalizuj co chcesz osiągnąć i wybierz najlepszą metodę dla siebie lub zapytaj bo "kto pyta nie błądzi". Pozdro. (ależ się rozpisałem).

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