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

Сгибания запястий ладонями вниз

Сгибание запястий ладонями вниз может показаться Вам неудобным и Вы решите отказаться от выполнения этого упражнения. Не стоит. В начале тренировки предплечий, я бы рекомендовал не торопиться, не стесняться пустого грифа. Возьмите пустой гриф, возможно даже не олимпийской штанги, а меньшей. Главное приучить себя выполнять это упражнение правильно. Лично я люблю качать предплечье сгибание штанги из-за спины и сгибание запястий ладонями вниз.

Техника выполнения:

Садимся на край скамьи. Гриф берем хватом сверху, ладонями вниз. Положите руки предплечьями на бёдра так чтобы «свисали» только кисти (можно положить их на скамью, как показано на рисунке, но лично мне так не удобно). Выполняем 10-15 сгибаний / разгибаний. Если можете выполнить больше, необходимо увеличить вес.

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