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

Тяга гантели в наклоне

Это упражнение хорошо нагружает широчайшие. Для выполнения упражнения нам понадобится не так много — гантель и скамья. Сразу не старайтесь брать слишком большой вес, надо как следует отработать технику выполнения упражнения.

Техника выполнения:

Упражнение выполняется поочередно. Сначала тянем одной рукой, потом восстанавливаем дыхание и переходим к выполнению второй рукой. Я выполняю это упражнение следующим образом. Подходим к горизонтальной скамье.. Кладем гантель перед собой. Если мы выполняем тягу гантелей правой рукой, то левое колено и левая рука опирается на скамью. Принимаем наклон примерно как на картинке. Далее берем гантель с пола и также не сгибая спины тянем к поясу. В верхней точке отводим корпус немного назад. Возвращаем вес также спокойно, не кладя на пол, но растягивая мышцы. После окончания подхода, меняем стойку и работаем другой рукой.

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