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

Разводка гантелей лежа

Отличное упражнение    для растяжения мышц груди. Обычно его ставят в конце своей тренировки, и тому есть объяснение. После тяжелого жима штанги, гантелей на наклонной скамье —  это упражнение является финальным. Выполняя это упражнение, не стоит брать слишком тяжелые гантели, необходимо взять средний вес и комфортно растянуть мышцы груди, тем самым мы ускорим рост мышцы и «нагоним в нее крови». Есть аналог этого упражнения разводка в тренажере (или по простому «бабочка»). НО мне больше нравится выполнять разводку именно с гантелями, так как амплитуда со свободным весом намного больше.

Техника выполнения:

Берем гантели среднего размера и ложимся на горизонтальную скамью. Руки должны быть слегка!! согнуты… обращаю внимание слегка… так как тут существуют два момента:
если делать полностью прямыми руками, мы перегрузим локти и кисти, а если очень сильно согнуть локти, то это уже будет жима гантелей а не разводка…

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