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

Подъем ног на скамье

Хорошее упражнение для проработки низа пресса. Обычно его чередуют или выполняют сразу после подъемов коленей в висе. Так же это упражнение можно выполнять в начале тренинга, когда мышцы пресса еще не окрепли. Выполнять подъемы в висе значительно тяжелее, чем это упражнение. Старайтесь при выполнении ненадолго, но задерживать ноги в исходной и конечной точках.

Техника выполнения:

[warning]

Садимся поперек скамьи на край. Руками держимся за скамью. Корпус в исходном положении немного отклонен назад. Из положения сидя, откинув спину назад, выпрямите ноги перед собой, носки вытянуты. Начинаем подтягивать ноги к груди одновременно перемещая корпус так же к ногам. Руками удерживайтесь крепко за скамью. После этого отведите корпус так же назад и ноги выпрямите перед собой.

[/warning]

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