Анатомия бега (2010,иностр

Muscles Involved

Primary: pectoralis major, triceps, anterior deltoid

Secondary: biceps, rectus abdominis

SAFETY TIP For the physioball dumbbell press variation, the weight of the dumbbells should be reduced because of the relative instability of the physioball versus the bench, but after becoming comfortable with the movements, dumbbell weight can be added.

Running Focus

As mentioned earlier in the chapter, the muscles of the chest become fatigued by exercise in exactly the same way as do all other muscles, so developing these muscles through a simple exercise like the dumbbell press is both easy and beneficial. This exercise recruits the abdominal group more than the barbell bench press because the torso requires stabilization as a result of the independence of each dumbbell. It targets the pectoral muscle group and uses the abdominal group as stabilizers. The stronger the abdominal and pectoral group are, the better the posture of a distance runner in the latter stages of a race or training run, as well as the cardiovascular benefit of improved respiration. The better the upper-body posture of a runner, the more efficient the gait cycle is, aiding the runner by not wasting precious energy on poor running mechanics.

VARIATIONS

Rotadet Dumbbell Press

Dumbbell Press on Physioball

This variation develops the sternal head of the pectoral groupIt helps fully develop the pectoral group.

The use of the physioball enhances the role of the abdominal group as stabilizers for the exercise.

Incline Barbell Press

Execution

1.Lie on a 45-degree incline bench. With arms extended almost to their full extension, grip the barbell a little wider than shoulder width.

2.Fully extend the arms, removing the barbell from the rack. Lower the barbell in a straight line to the upper chest.

3.Press the barbell up, in a straight line, back to the original position without locking the elbows.

Muscles Involved

Primary: pectoralis major, triceps, anterior deltoid, serratus anterior

Secondary: biceps, rectus abdominis

SAFETY TIP Use of a spotter is highly recommended to help with removing and placing the barbell back on the stays of the bench. Because of the inclined nature of this exercise, there is more shoulder involvement—specifically, the rotator cuff. If any pain is felt in the shoulder, discontinue the exercise and perform only the flat dumbbell press.

Running Focus

Similar to the dumbbell press in the muscles engaged, the incline press also involves the serratus anterior, adding to the development of the upper body. By adding variation to a strength-training routine through the use of different exercises that stimulate muscle growth in the same area, a runner can avoid becoming bored with a regimen. Because the strength-training component is meant to complement and enhance run training, performing new exercises helps keep the training fresh.

Dumbbell Fly

Execution

1.Begin by lying supine on a bench with legs steepled and feet on the bench. There should be a small, natural bend in the lower back so it does not touch the bench. Arms are extended perpendicular to the body with 5 to 10 degrees flex in the elbows. Hands grip the dumbbells, palms facing inward.

2.Lower the weight slowly, focusing on the stretch of the pectoral muscles while maintaining bent elbows, until the upper arms are outstretched and in the same plane as the bench top.

3.Return the weight to the starting position as if you were hugging a barrel. Control the dumbbells so they do not touch at the top, but are separated by 2 or 3 inches.

Muscles Involved

Primary: pectoralis major

Secondary: biceps, deltoid, extensor digitorum

SAFETY TIP Note that you begin the exercise with the dumbbells extended, not outstretched. Lifting the dumbbells to begin the exercise can be difficult if heavy weight is used, and starting in the outstretched position places the deltoids and biceps in an awkward position. Also, do not lower the arms past the plane of the bench top for fear of injury.

TECHNIQUE TIP

When returning the weight to the overhead position, do not push the weight with your hands or overly engage your deltoids. Your pectorals should do the lifting.

Running Focus

The emphasis on strengthening the pectoral muscles has been noted in all the exercises listed in this chapter. However, the benefits of the dumbbell fly include the stretching of the pectoral muscles, specifically during the negative, or lowering, phase of the exercise. This stretching helps expand intercostal muscles between the ribs, allowing for better respiration. Essentially, the more the muscles of the chest are expanded, the easier it is to inhale oxygen. This is reflected in the large rib cages of elite marathoners like Ethiopian Haile Gebrselassie and American Ryan Hall. Their chests always seem expanded when they run, most likely to accommodate their exercise-enlarged lungs.

Push-Up