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ZGV0ZWN0X2NsJyBkYXRhLWlkPSdhZC15YS0xJz48ZGl2IGNsYXNzPWtvZC0tZ2dsPjxkaXYgaWQ9eWFuZGV4X3J0Yl9SLUEtMjMxMzkwLTM+PC9kaXY+PHNjcmlwdCB0eXBlPXRleHQvamF2YXNjcmlwdD4oZnVuY3Rpb24oYSxlLGYsYyxiKXthW2ZdPWFbZl18fFtdO2FbZl0ucHVzaChmdW5jdGlvbigpe1lhLkNvbnRleHQuQWR2TWFuYWdlci5yZW5kZXIoe2Jsb2NrSWQ6IlItQS0yMzEzOTAtMyIscmVuZGVyVG86InlhbmRleF9ydGJfUi1BLTIzMTM5MC0zIixob3Jpem9udGFsQWxpZ246ZmFsc2UsYXN5bmM6dHJ1ZX0pfSk7Yj1lLmdldEVsZW1lbnRzQnlUYWdOYW1lKCJzY3JpcHQiKVswXTtjPWUuY3JlYXRlRWxlbWVudCgic2NyaXB0Iik7Yy50eXBlPSJ0ZXh0L2phdmFzY3JpcHQiO2Muc3JjPSIvL2FuLnlhbmRleC5ydS9zeXN0ZW0vY29udGV4dC5qcyI7Yy5hc3luYz10cnVlO2IucGFyZW50Tm9kZS5pbnNlcnRCZWZvcmUoYyxiKX0pKHRoaXMsdGhpcy5kb2N1bWVudCwieWFuZGV4Q29udGV4dEFzeW5jQ2FsbGJhY2tzIik7PC9zY3JpcHQ+PC9kaXY+PC9kaXY+

Наклоны с гантелями в стороны

Этим упражнением мы нагружаем боковые мышцы пресса или как их еще называют, «косые». Для выполнения упражнения нам потребуются гантели достаточно тяжелого веса, но в начале тренинга, я бы рекомендовал — среднего. Также это упражнение можно выполнять в кроссовере. Мы рассмотрим вариант выполнения с гантелями, поочередно.

Техника выполнения:

Выбираем гантель и кладем ее перед собой. Упражнение лучше выполнять стоя перед зеркалом, чтобы Вы могли видеть как глубоко Вы наклоняетесь в сторону. Берем гантель и встаем на исходную позицию. Ноги на ширине плеч. Свободная рука упирается в бок. Рабочая держит гантель верхним хватом. Ладонь развернута к бедру. Гантель прислонена к корпусу. Начинаем наклон в сторону к свободной руке, глубоко. Затем Также наклоняемся в сторону рабочей руки. Выполнив 10 повторений, смените руку и повторите еще 10. Следите за тем, чтобы наклоны были без смещения корпуса. Четко в бок.

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