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ZGV0ZWN0X2NsJyBkYXRhLWlkPSdhZC15YS0xJz48ZGl2IGNsYXNzPWtvZC0tZ2dsPjxkaXYgaWQ9eWFuZGV4X3J0Yl9SLUEtMjMxMzkwLTM+PC9kaXY+PHNjcmlwdCB0eXBlPXRleHQvamF2YXNjcmlwdD4oZnVuY3Rpb24oYSxlLGYsYyxiKXthW2ZdPWFbZl18fFtdO2FbZl0ucHVzaChmdW5jdGlvbigpe1lhLkNvbnRleHQuQWR2TWFuYWdlci5yZW5kZXIoe2Jsb2NrSWQ6IlItQS0yMzEzOTAtMyIscmVuZGVyVG86InlhbmRleF9ydGJfUi1BLTIzMTM5MC0zIixob3Jpem9udGFsQWxpZ246ZmFsc2UsYXN5bmM6dHJ1ZX0pfSk7Yj1lLmdldEVsZW1lbnRzQnlUYWdOYW1lKCJzY3JpcHQiKVswXTtjPWUuY3JlYXRlRWxlbWVudCgic2NyaXB0Iik7Yy50eXBlPSJ0ZXh0L2phdmFzY3JpcHQiO2Muc3JjPSIvL2FuLnlhbmRleC5ydS9zeXN0ZW0vY29udGV4dC5qcyI7Yy5hc3luYz10cnVlO2IucGFyZW50Tm9kZS5pbnNlcnRCZWZvcmUoYyxiKX0pKHRoaXMsdGhpcy5kb2N1bWVudCwieWFuZGV4Q29udGV4dEFzeW5jQ2FsbGJhY2tzIik7PC9zY3JpcHQ+PC9kaXY+PC9kaXY+

Сгибания запястий ладонями вверх

Считается классическим для прокачки предплечья. Его можно выполнять как со штангой, так и с гантелями, но я бы рекомендовал все же выполнять со штангой. Со штангой вес не уходит в стороны и Вы его лучше можете контролировать. Со временем, когда кисти окрепнут и привыкнут к такой технике, можно попробовать с гантелей.

Техника выполнения:

[warning]

Садимся на скамью. Берем с пола гриф хватом снизу, по середине. Сами предплечья должны лежать на скамье, а кисти свисать. (как на картинке с Арни). Из такого положения как на фото, Вы поднимаете гриф вверх, до полного сокращения, немного задерживаетесь и медленно опускаете вниз, в исходное положение.

[/warning]

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