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ZGV0ZWN0X2NsJyBkYXRhLWlkPSdhZC15YS0xJz48ZGl2IGNsYXNzPWtvZC0tZ2dsPjxkaXYgaWQ9eWFuZGV4X3J0Yl9SLUEtMjMxMzkwLTM+PC9kaXY+PHNjcmlwdCB0eXBlPXRleHQvamF2YXNjcmlwdD4oZnVuY3Rpb24oYSxlLGYsYyxiKXthW2ZdPWFbZl18fFtdO2FbZl0ucHVzaChmdW5jdGlvbigpe1lhLkNvbnRleHQuQWR2TWFuYWdlci5yZW5kZXIoe2Jsb2NrSWQ6IlItQS0yMzEzOTAtMyIscmVuZGVyVG86InlhbmRleF9ydGJfUi1BLTIzMTM5MC0zIixob3Jpem9udGFsQWxpZ246ZmFsc2UsYXN5bmM6dHJ1ZX0pfSk7Yj1lLmdldEVsZW1lbnRzQnlUYWdOYW1lKCJzY3JpcHQiKVswXTtjPWUuY3JlYXRlRWxlbWVudCgic2NyaXB0Iik7Yy50eXBlPSJ0ZXh0L2phdmFzY3JpcHQiO2Muc3JjPSIvL2FuLnlhbmRleC5ydS9zeXN0ZW0vY29udGV4dC5qcyI7Yy5hc3luYz10cnVlO2IucGFyZW50Tm9kZS5pbnNlcnRCZWZvcmUoYyxiKX0pKHRoaXMsdGhpcy5kb2N1bWVudCwieWFuZGV4Q29udGV4dEFzeW5jQ2FsbGJhY2tzIik7PC9zY3JpcHQ+PC9kaXY+PC9kaXY+

Подъемы гантелей через стороны

Упражнение рассчитано на проработку задней части плеча. Есть различные варианты выполнение упражнения. Вам надо поэкспериментировать и выбрать наиболее подходящий для Вас. А варианты могут быть такими: стоя в наклоне, сидя в наклоне и Также с упором головой в наклонную скамью, соотв. сидя. Также возможно выполнение стоя с упором, к примеру, головой в скамью Скотта.

Техника выполнение:

Рассмотрим вариант выполнение стоя в наклоне. Взяв в руки гантели среднего веса, примите глубокий наклон. Немного согните ноги в коленях. Руки Также немного согнуты в локтях, чтобы разгрузить предплечья.  Хват гантелей сверху. Ладони в нижней точке параллельны друг другу. Теперь поднимаем гантели в стороны и немного вперед, разворачивая кисти практически ладонями книзу. Задержав немного гантели, опускаем медленно их вниз. ВНИМАНИЕ!!! не отводите руки назад, выполняйте упражнение таким образом, чтобы Вы ощущали, как напрягаются задние дельты.

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