Ягодичный мостик в тренажере для сгибания

Ягодичный мостик в тренажере для сгибания

Ягодичный мост – хорошее упражнение для развития всего массива ягодичных мышц. В настоящее время доказано, что при помощи него можно существенно улучшить форму ягодиц за несколько тренировочных циклов. Но делать его в реальности очень не удобно. Приходится искать, что подложить под штангу, чтобы не давило на бедра, собирать штангу, и искать лавку для опоры лопатками, которая не скользит. Поэтому многие не делают ягодичный мост. Между тем для новичков и «добивки» есть удобный вариант в тренажере для сгибания голени.

Техника выполнения

Ягодичный мостик в тренажере для сгибания

Исходное положение

  • Нужно отрегулировать подушку тренажера для сгибания голени так, чтобы в положении бедро параллельно полу была существенная нагрузка на мышцы;
  • В исходном положении лопатки лежат на подушке тренажера, а бедро – под валиком;
  • Ягодицы опущены на пол, ноги согнуты в коленях;
  • Голени перпендикулярны полу;
  • Подушка тренажера лежит на тазовых косточках или чуть ниже либо выше, как удобно.

Движение

  • Толкните таз вверх таз;
  • Бедренная кость стремится к параллели с плоскостью пола;
  • Голени остаются перпендикулярными молу, угол в колене прямой;
  • В верхней точке рекомендуется напрячь ягодицы;
  • На выдохе опускаются в исходное положение.

Внимание

  • Опускание вниз происходит ровно до той точки, до которой это комфортно позвоночнику, но для достижения цели рекомендуется максимально глубокая амплитуда;
  • Не следует делать прогиб в позвоночнике акцентированным и как бы «доводить» позвоночник мышцами в лордоз

Рекомендации

Ягодичный мостик в тренажере для сгибания

  • Этот вариант ягодичного моста идеален для новичка – не надо собирать штангу, и как-то экспериментировать с мягкими подкладками, искать коврики, страхующих и прочее. Между тем, вес отягощения можно выставить куда больше, чем при работе с гантелькой, блинчиком, гирькой и прочими микровесами, которые так любят использовать новички;
  • Продолжающим рекомендуется работать в тренажере, когда нет возможности потренироваться тяжело, или есть желание сделать тренировку на пампинг;
  • Если не удобно принимать стартовое положение, голень сильно короче бедра и амплитуда получается минимальной, стоит воспользоваться степ-платформой и поставить ее под ноги, либо подложить под стопы блинчики

Вариации упражнения

Ягодичный мостик в тренажере для сгибания

Так как это движение сложно отнести к интенсивным, вариации его выполнения направлены как раз на увеличение амплитуды или же на усиление нагрузки:

  • Ягодичный мост в тренажере для сгибания с дополнительным сопротивлением в виде резинового амортизатора вокруг коленей. Круглые резинки, которыми торгуют в Инстаграме фитнес-модели не так уж и бесполезны. Их можно одевать на бедра, и растягивать коленями в разные стороны, это позволяет включить среднюю ягодичную дополнительно;
  • Мост с дополнительным сопротивлением – амортизатор надевается на бедра, и фиксируется внизу, например, блином от штанги, либо цепляется за какую-либо часть конструкции тренажера;
  • Вариации с разной шириной постановки стоп

Это упражнение относится к не травматичным, и может даваться и в рамках реабилитации травм коленного сустава тоже. Но его не следует делать при гинекологических проблемах, при которых исключается давление на область таза, а также тем, у кого есть травмы тазобедренных суставов в процессе реабилитации.

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  • Hey there, I just found your site, quick question…

    My name’s Eric, I found allfitnes.ru after doing a quick search – you showed up near the top of the rankings, so whatever you’re doing for SEO, looks like it’s working well.

    So here’s my question – what happens AFTER someone lands on your site? Anything?

    Research tells us at least 70% of the people who find your site, after a quick once-over, they disappear… forever.

    That means that all the work and effort you put into getting them to show up, goes down the tubes.

    Why would you want all that good work – and the great site you’ve built – go to waste?

    Because the odds are they’ll just skip over calling or even grabbing their phone, leaving you high and dry.

    But here’s a thought… what if you could make it super-simple for someone to raise their hand, say, “okay, let’s talk” without requiring them to even pull their cell phone from their pocket?

    You can – thanks to revolutionary new software that can literally make that first call happen NOW.

    Talk With Web Visitor is a software widget that sits on your site, ready and waiting to capture any visitor’s Name, Email address and Phone Number. It lets you know IMMEDIATELY – so that you can talk to that lead while they’re still there at your site.

    You know, strike when the iron’s hot!

    CLICK HERE http://www.talkwithwebvisitor.com to try out a Live Demo with Talk With Web Visitor now to see exactly how it works.

    When targeting leads, you HAVE to act fast – the difference between contacting someone within 5 minutes versus 30 minutes later is huge – like 100 times better!

    That’s why you should check out our new SMS Text With Lead feature as well… once you’ve captured the phone number of the website visitor, you can automatically kick off a text message (SMS) conversation with them.

    Imagine how powerful this could be – even if they don’t take you up on your offer immediately, you can stay in touch with them using text messages to make new offers, provide links to great content, and build your credibility.

    Just this alone could be a game changer to make your website even more effective.

    Strike when the iron’s hot!

    CLICK HERE http://www.talkwithwebvisitor.com to learn more about everything Talk With Web Visitor can do for your business – you’ll be amazed.

    Thanks and keep up the great work!

    Eric
    PS: Talk With Web Visitor offers a FREE 14 days trial – you could be converting up to 100x more leads immediately!
    It even includes International Long Distance Calling.
    Stop wasting money chasing eyeballs that don’t turn into paying customers.
    CLICK HERE http://www.talkwithwebvisitor.com to try Talk With Web Visitor now.

    If you’d like to unsubscribe click here http://talkwithwebvisitor.com/unsubscribe.aspx?d=allfitnes.ru

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  • Cool website!

    My name’s Eric, and I just found your site – allfitnes.ru – while surfing the net. You showed up at the top of the search results, so I checked you out. Looks like what you’re doing is pretty cool.

    But if you don’t mind me asking – after someone like me stumbles across allfitnes.ru, what usually happens?

    Is your site generating leads for your business?

    I’m guessing some, but I also bet you’d like more… studies show that 7 out 10 who land on a site wind up leaving without a trace.

    Not good.

    Here’s a thought – what if there was an easy way for every visitor to “raise their hand” to get a phone call from you INSTANTLY… the second they hit your site and said, “call me now.”

    You can –

    Talk With Web Visitor is a software widget that’s works on your site, ready to capture any visitor’s Name, Email address and Phone Number. It lets you know IMMEDIATELY – so that you can talk to that lead while they’re literally looking over your site.

    CLICK HERE http://www.talkwithwebvisitor.com to try out a Live Demo with Talk With Web Visitor now to see exactly how it works.

    Time is money when it comes to connecting with leads – the difference between contacting someone within 5 minutes versus 30 minutes later can be huge – like 100 times better!

    That’s why we built out our new SMS Text With Lead feature… because once you’ve captured the visitor’s phone number, you can automatically start a text message (SMS) conversation.

    Think about the possibilities – even if you don’t close a deal then and there, you can follow up with text messages for new offers, content links, even just “how you doing?” notes to build a relationship.

    Wouldn’t that be cool?

    CLICK HERE http://www.talkwithwebvisitor.com to discover what Talk With Web Visitor can do for your business.

    You could be converting up to 100X more leads today!
    Eric

    PS: Talk With Web Visitor offers a FREE 14 days trial – and it even includes International Long Distance Calling.
    You have customers waiting to talk with you right now… don’t keep them waiting.
    CLICK HERE http://www.talkwithwebvisitor.com to try Talk With Web Visitor now.

    If you’d like to unsubscribe click here http://talkwithwebvisitor.com/unsubscribe.aspx?d=allfitnes.ru

  • Hey, my name’s Eric and for just a second, imagine this…

    – Someone does a search and winds up at allfitnes.ru.

    – They hang out for a minute to check it out. “I’m interested… but… maybe…”

    – And then they hit the back button and check out the other search results instead.

    – Bottom line – you got an eyeball, but nothing else to show for it.

    – There they go.

    This isn’t really your fault – it happens a LOT – studies show 7 out of 10 visitors to any site disappear without leaving a trace.

    But you CAN fix that.

    Talk With Web Visitor is a software widget that’s works on your site, ready to capture any visitor’s Name, Email address and Phone Number. It lets you know right then and there – enabling you to call that lead while they’re literally looking over your site.

    CLICK HERE http://www.talkwithwebvisitor.com to try out a Live Demo with Talk With Web Visitor now to see exactly how it works.

    Time is money when it comes to connecting with leads – the difference between contacting someone within 5 minutes versus 30 minutes later can be huge – like 100 times better!

    Plus, now that you have their phone number, with our new SMS Text With Lead feature you can automatically start a text (SMS) conversation… so even if you don’t close a deal then, you can follow up with text messages for new offers, content links, even just “how you doing?” notes to build a relationship.

    Strong stuff.

    CLICK HERE http://www.talkwithwebvisitor.com to discover what Talk With Web Visitor can do for your business.

    You could be converting up to 100X more leads today!

    Eric
    PS: Talk With Web Visitor offers a FREE 14 days trial – and it even includes International Long Distance Calling.
    You have customers waiting to talk with you right now… don’t keep them waiting.
    CLICK HERE http://www.talkwithwebvisitor.com to try Talk With Web Visitor now.

    If you’d like to unsubscribe click here http://talkwithwebvisitor.com/unsubscribe.aspx?d=allfitnes.ru

  • Hello, my name’s Eric and I just ran across your website at allfitnes.ru…

    I found it after a quick search, so your SEO’s working out…

    Content looks pretty good…

    One thing’s missing though…

    A QUICK, EASY way to connect with you NOW.

    Because studies show that a web lead like me will only hang out a few seconds – 7 out of 10 disappear almost instantly, Surf Surf Surf… then gone forever.

    I have the solution:

    Talk With Web Visitor is a software widget that’s works on your site, ready to capture any visitor’s Name, Email address and Phone Number. You’ll know immediately they’re interested and you can call them directly to TALK with them – literally while they’re still on the web looking at your site.

    CLICK HERE http://www.talkwithwebvisitor.com to try out a Live Demo with Talk With Web Visitor now to see exactly how it works and even give it a try… it could be huge for your business.

    Plus, now that you’ve got that phone number, with our new SMS Text With Lead feature, you can automatically start a text (SMS) conversation pronto… which is so powerful, because connecting with someone within the first 5 minutes is 100 times more effective than waiting 30 minutes or more later.

    The new text messaging feature lets you follow up regularly with new offers, content links, even just follow up notes to build a relationship.

    Everything I’ve just described is extremely simple to implement, cost-effective, and profitable.

    CLICK HERE http://www.talkwithwebvisitor.com to discover what Talk With Web Visitor can do for your business, potentially converting up to 100X more eyeballs into leads today!

    Eric
    PS: Talk With Web Visitor offers a FREE 14 days trial – and it even includes International Long Distance Calling.
    You have customers waiting to talk with you right now… don’t keep them waiting.
    CLICK HERE http://www.talkwithwebvisitor.com to try Talk With Web Visitor now.

    If you’d like to unsubscribe click here http://talkwithwebvisitor.com/unsubscribe.aspx?d=allfitnes.ru

  • Good day,

    My name is Eric and unlike a lot of emails you might get, I wanted to instead provide you with a word of encouragement – Congratulations

    What for?

    Part of my job is to check out websites and the work you’ve done with allfitnes.ru definitely stands out.

    It’s clear you took building a website seriously and made a real investment of time and resources into making it top quality.

    There is, however, a catch… more accurately, a question…

    So when someone like me happens to find your site – maybe at the top of the search results (nice job BTW) or just through a random link, how do you know?

    More importantly, how do you make a connection with that person?

    Studies show that 7 out of 10 visitors don’t stick around – they’re there one second and then gone with the wind.

    Here’s a way to create INSTANT engagement that you may not have known about…

    Talk With Web Visitor is a software widget that’s works on your site, ready to capture any visitor’s Name, Email address and Phone Number. It lets you know INSTANTLY that they’re interested – so that you can talk to that lead while they’re literally checking out allfitnes.ru.

    CLICK HERE http://www.talkwithwebvisitor.com to try out a Live Demo with Talk With Web Visitor now to see exactly how it works.

    It could be a game-changer for your business – and it gets even better… once you’ve captured their phone number, with our new SMS Text With Lead feature, you can automatically start a text (SMS) conversation – immediately (and there’s literally a 100X difference between contacting someone within 5 minutes versus 30 minutes.)

    Plus then, even if you don’t close a deal right away, you can connect later on with text messages for new offers, content links, even just follow up notes to build a relationship.

    Everything I’ve just described is simple, easy, and effective.

    CLICK HERE http://www.talkwithwebvisitor.com to discover what Talk With Web Visitor can do for your business.

    You could be converting up to 100X more leads today!

    Eric
    PS: Talk With Web Visitor offers a FREE 14 days trial – and it even includes International Long Distance Calling.
    You have customers waiting to talk with you right now… don’t keep them waiting.
    CLICK HERE http://www.talkwithwebvisitor.com to try Talk With Web Visitor now.

    If you’d like to unsubscribe click here http://talkwithwebvisitor.com/unsubscribe.aspx?d=allfitnes.ru

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  • Good day,

    My name is Eric and unlike a lot of emails you might get, I wanted to instead provide you with a word of encouragement – Congratulations

    What for?

    Part of my job is to check out websites and the work you’ve done with allfitnes.ru definitely stands out.

    It’s clear you took building a website seriously and made a real investment of time and resources into making it top quality.

    There is, however, a catch… more accurately, a question…

    So when someone like me happens to find your site – maybe at the top of the search results (nice job BTW) or just through a random link, how do you know?

    More importantly, how do you make a connection with that person?

    Studies show that 7 out of 10 visitors don’t stick around – they’re there one second and then gone with the wind.

    Here’s a way to create INSTANT engagement that you may not have known about…

    Talk With Web Visitor is a software widget that’s works on your site, ready to capture any visitor’s Name, Email address and Phone Number. It lets you know INSTANTLY that they’re interested – so that you can talk to that lead while they’re literally checking out allfitnes.ru.

    CLICK HERE http://www.talkwithwebvisitors.com to try out a Live Demo with Talk With Web Visitor now to see exactly how it works.

    It could be a game-changer for your business – and it gets even better… once you’ve captured their phone number, with our new SMS Text With Lead feature, you can automatically start a text (SMS) conversation – immediately (and there’s literally a 100X difference between contacting someone within 5 minutes versus 30 minutes.)

    Plus then, even if you don’t close a deal right away, you can connect later on with text messages for new offers, content links, even just follow up notes to build a relationship.

    Everything I’ve just described is simple, easy, and effective.

    CLICK HERE http://www.talkwithwebvisitors.com to discover what Talk With Web Visitor can do for your business.

    You could be converting up to 100X more leads today!

    Eric
    PS: Talk With Web Visitor offers a FREE 14 days trial – and it even includes International Long Distance Calling.
    You have customers waiting to talk with you right now… don’t keep them waiting.
    CLICK HERE http://www.talkwithwebvisitors.com to try Talk With Web Visitor now.

    If you’d like to unsubscribe click here http://talkwithwebvisitors.com/unsubscribe.aspx?d=allfitnes.ru

  • Добрый день!

    Обратите внимание на ваш сайт.

    Мы проанализировали Ваш сайт allfitnes.ru и обнаружили несколько недоработок. Ошибки обнаружены как во внешней, так и во внутренней оптимизации сайта.

    Если просто устранить ошибки, сайт значительно улучшит позиции в поисковой выдаче Яндекс и Google, что повлечет увеличение трафика, приток клиентов и звонков.

    Сейчас доля онлайн клиентов значительно растёт, а мы продвигаем сайты несколько лет. Применим наш опыт, вырастет ваш сайт!

    Примеры того как мы работаем https://seoswipe.ru/

    Евгений
    8 (910) 333-53-78

  • Hey there, I just found your site, quick question…

    My name’s Eric, I found allfitnes.ru after doing a quick search – you showed up near the top of the rankings, so whatever you’re doing for SEO, looks like it’s working well.

    So here’s my question – what happens AFTER someone lands on your site? Anything?

    Research tells us at least 70% of the people who find your site, after a quick once-over, they disappear… forever.

    That means that all the work and effort you put into getting them to show up, goes down the tubes.

    Why would you want all that good work – and the great site you’ve built – go to waste?

    Because the odds are they’ll just skip over calling or even grabbing their phone, leaving you high and dry.

    But here’s a thought… what if you could make it super-simple for someone to raise their hand, say, “okay, let’s talk” without requiring them to even pull their cell phone from their pocket?

    You can – thanks to revolutionary new software that can literally make that first call happen NOW.

    Talk With Web Visitor is a software widget that sits on your site, ready and waiting to capture any visitor’s Name, Email address and Phone Number. It lets you know IMMEDIATELY – so that you can talk to that lead while they’re still there at your site.

    You know, strike when the iron’s hot!

    CLICK HERE http://www.talkwithwebvisitors.com to try out a Live Demo with Talk With Web Visitor now to see exactly how it works.

    When targeting leads, you HAVE to act fast – the difference between contacting someone within 5 minutes versus 30 minutes later is huge – like 100 times better!

    That’s why you should check out our new SMS Text With Lead feature as well… once you’ve captured the phone number of the website visitor, you can automatically kick off a text message (SMS) conversation with them.

    Imagine how powerful this could be – even if they don’t take you up on your offer immediately, you can stay in touch with them using text messages to make new offers, provide links to great content, and build your credibility.

    Just this alone could be a game changer to make your website even more effective.

    Strike when the iron’s hot!

    CLICK HERE http://www.talkwithwebvisitors.com to learn more about everything Talk With Web Visitor can do for your business – you’ll be amazed.

    Thanks and keep up the great work!

    Eric
    PS: Talk With Web Visitor offers a FREE 14 days trial – you could be converting up to 100x more leads immediately!
    It even includes International Long Distance Calling.
    Stop wasting money chasing eyeballs that don’t turn into paying customers.
    CLICK HERE http://www.talkwithwebvisitors.com to try Talk With Web Visitor now.

    If you’d like to unsubscribe click here http://talkwithwebvisitors.com/unsubscribe.aspx?d=allfitnes.ru

  • Hi, my name is Eric and I’m betting you’d like your website allfitnes.ru to generate more leads.

    Here’s how:
    Talk With Web Visitor is a software widget that’s works on your site, ready to capture any visitor’s Name, Email address and Phone Number. It signals you as soon as they say they’re interested – so that you can talk to that lead while they’re still there at allfitnes.ru.

    Talk With Web Visitor – CLICK HERE http://www.talkwithwebvisitors.com for a live demo now.

    And now that you’ve got their phone number, our new SMS Text With Lead feature enables you to start a text (SMS) conversation – answer questions, provide more info, and close a deal that way.

    If they don’t take you up on your offer then, just follow up with text messages for new offers, content links, even just “how you doing?” notes to build a relationship.

    CLICK HERE http://www.talkwithwebvisitors.com to discover what Talk With Web Visitor can do for your business.

    The difference between contacting someone within 5 minutes versus a half-hour means you could be converting up to 100X more leads today!

    Try Talk With Web Visitor and get more leads now.

    Eric
    PS: The studies show 7 out of 10 visitors don’t hang around – you can’t afford to lose them!
    Talk With Web Visitor offers a FREE 14 days trial – and it even includes International Long Distance Calling.
    You have customers waiting to talk with you right now… don’t keep them waiting.
    CLICK HERE http://www.talkwithwebvisitors.com to try Talk With Web Visitor now.

    If you’d like to unsubscribe click here http://talkwithwebvisitors.com/unsubscribe.aspx?d=allfitnes.ru

  • ATT: allfitnes.ru / Allfitnes INTERNET SITE SOLUTIONS
    This notification EXPIRES ON: Sep 18, 2020

    We have actually not received a payment from you.
    We have actually attempted to contact you yet were unable to contact you.

    Kindly See: https://bit.ly/3c8SYDZ .

    For info and also to process a discretionary settlement for solutions.

    09182020072429.

  • ATT: allfitnes.ru / Allfitnes WEBSITE SERVICES
    This notification ENDS ON: Sep 22, 2020

    We have not obtained a payment from you.
    We’ve attempted to call you yet were unable to contact you.

    Kindly See: https://bit.ly/3iL6hgd .

    For info as well as to process a optional payment for solutions.

    09222020050737.

  • Добрый день,
    Попробуйте нашу четкую схему продвижения вашего бизнеса в Интернете в течение 4 месяцев.
    Концепция: главное, чтобы прибыль от продаж превышала затраты на интернет рекламу.
    Нас интересует только результат. Как достигаем? Хитрая настройка рекламы + продвижение.
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    С Уважением, Евгений.

  • Добрый день..мы знаем как сделать так, чтобы сайт не просто висел в интернете, а работал на ваш бизнес, с каждым днём все больше и больше. Интересно? Фишки здесь https://vtop.moscow
    Это коммерческое предложение, отправленное с вашего сайта через форму обратной связи. Предложение отправлено вам 1 раз. Если вы не желаете быть в курсе новых эффективных способов раскрутки сайта, просто ответьте пожалуйста нам с указанием адреса сайта, мы больше никогда вам не пришлём сообщение.

  • Hey, this is Eric and I ran across allfitnes.ru a few minutes ago.

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  • Добрый день..В мире сейчас очень много подавленности. Вторая волна пандемии, власти Москвы потребовали перевести более 30% сотрудников компаний на удаленку, каждый день вводят новые ограничения, а экономический кризис набирает обороты — дефицит бюджета России в 2020 году уже более 30%.
    Всё это затрагивает каждого из нас, и мы понимаем, как сложно сохранять спокойствие, строить новые планы и вообще как-то предугадывать, что будет дальше – через месяц, через полгода или год.
    Важно не застрять в этом состоянии и войти в те 10% людей, которые видят перспективы в мировой ситуации и используют их для роста.
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    Это коммерческое предложение, отправленное с вашего сайта через форму обратной связи. Предложение отправлено вам 1 раз. Если вы не желаете быть в курсе новых эффективных способов раскрутки сайта, просто ответьте пожалуйста нам с указанием адреса сайта, мы больше никогда вам не пришлём сообщение.

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