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ZGV0ZWN0X2NsJyBkYXRhLWlkPSdhZC15YS0xJz48ZGl2IGNsYXNzPWtvZC0tZ2dsPjxkaXYgaWQ9eWFuZGV4X3J0Yl9SLUEtMjMxMzkwLTM+PC9kaXY+PHNjcmlwdCB0eXBlPXRleHQvamF2YXNjcmlwdD4oZnVuY3Rpb24oYSxlLGYsYyxiKXthW2ZdPWFbZl18fFtdO2FbZl0ucHVzaChmdW5jdGlvbigpe1lhLkNvbnRleHQuQWR2TWFuYWdlci5yZW5kZXIoe2Jsb2NrSWQ6IlItQS0yMzEzOTAtMyIscmVuZGVyVG86InlhbmRleF9ydGJfUi1BLTIzMTM5MC0zIixob3Jpem9udGFsQWxpZ246ZmFsc2UsYXN5bmM6dHJ1ZX0pfSk7Yj1lLmdldEVsZW1lbnRzQnlUYWdOYW1lKCJzY3JpcHQiKVswXTtjPWUuY3JlYXRlRWxlbWVudCgic2NyaXB0Iik7Yy50eXBlPSJ0ZXh0L2phdmFzY3JpcHQiO2Muc3JjPSIvL2FuLnlhbmRleC5ydS9zeXN0ZW0vY29udGV4dC5qcyI7Yy5hc3luYz10cnVlO2IucGFyZW50Tm9kZS5pbnNlcnRCZWZvcmUoYyxiKX0pKHRoaXMsdGhpcy5kb2N1bWVudCwieWFuZGV4Q29udGV4dEFzeW5jQ2FsbGJhY2tzIik7PC9zY3JpcHQ+PC9kaXY+PC9kaXY+

Подъем штанги на бицепс обратным хватом

Основная нагрузка в этом упражнении рассчитана  на плечелучевую мышцу, развитие которой расширяет внешнюю часть предплечья, благодаря чему руки выглядят внушительно, если смотреть на них сбоку. Так же при таком подъеме работает и бицепс, правда косвенно. Для выполнения упражнения можно использовать классический гриф штанги, но я предпочитаю EZ гриф.  Это упражнение я выполняю в конце тренировки бицепса.  Поэкспериментируйте с грифами, выберете для себя удобный.

Техника выполнения:

Устанавливаем вес штанги  с которым Вы сможете чисто и технично выполнить 10 повторений в 4 подходах. Кладем штангу перед собой на стойки или на скамью. (с пола каждый раз неудобно все таки поднимать). В исходном положении ноги устойчиво, немного согнуты в коленях. Хват на ширине плеч (если EZ гриф, то берем на изгибах).  Ладони рук смотрят вниз, хват сверху. Снимаем штангу и удерживаем ее на вытянутых руках. Начинаем поднимать максимально вверх. Без раскачивая и резкого закидывания веса. После подъема, медленно опустите вес в исходное положение. Переходите к выполнению второго повторения.

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