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

Подъем штанги на бицепс стоя EZ-штангой

Популярное упражнение для проработки бицепса. Многим оно нравится из-за удобства хвата, в отличии от подъема штанги на бицепс классическим грифом. Лично я его чередую. Данный вид выполнения подъема штанги акцентировано «бьет по бицепсу». Главное тут техника выполнения. Не стоит закидывать вес, прогибаться корпусом, резко опускать вес вниз — это все изменит технику и не даст должного результата.

Техника выполнения:

[warning]

Возьмите штангу  хватом снизу, на изгибах штанги. При подъеме у Вас должны быть локти прижаты к корпусу. Изначальная позиция штанги, на уровне бедер. Начинаем подъем (помним, что поднимаем только усилием бицепса без закидывания штанги корпусом) в верхней точке немного задерживаемся и сокращаем бицепс, затем начинаем опускать вес. ВНИМАНИЕ! ошибка новичков состоит в том, что они пытаются бросить вес на негативной фазе — это не правильно, вес опускаем еще медленнее  и напряженно. Затем повторяем.

[/warning]

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