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

Подъем гантелей на бицепс стоя (попеременный)

При выполнении этого упражнения, лучше встать перед зеркалом и следить за техникой. Вам необходимо две гантели одинакового веса. Движение будет происходить через стороны, поочередно. В этом упражнении мы разнообразим обычный подъем штанги на бицепс, гантелями. Концентрация в данном случае будет легче, так как Вы будете следить за каждой рукой по отдельности.

Техника выполнения:

[warning]

Берем две гантели одинакового веса и встаем перед зеркалом. Гантели держим в опущенных руках вдоль корпуса. Движения будут поочередными. Гантель держим внизу так, чтобы ладони были направлены на бедро. Начинаем подъем и одновременно разворачиваем руку так, как показано на картинке сверху. Доводим до полного подъема и начинаем опускать вниз. При опускании веса Вы постепенно разворачиваете ладонь на исходное положение. Поднятие и опускание веса выполняется без рывков и прогиба корпуса, подконтрольно. При выполнении следите за собой в зеркале. Не забываем дышать правильно. При подъеме Вы выдыхаете, при опускании веса вдыхаете.

[/warning]

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