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Консультация № 163038
23.03.2009, 14:02
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Здраствуйте ,меня зовут Влад.Мой рост 178 ,а вес 67,мне 17 лет.У меня спортивное телосложение...но я бы хотел узнать у вас как проще можно накачать красивый рельефный прес и триципсы (на руках) в домашних условиях,имеютса 2 гантэли почти по 5(4,6)кг...Посоветуйте пожалуйста....Заранее спасибо!
Обсуждение
Неизвестный
23.03.2009, 14:19
общий
это ответ
Здравствуйте, Ковалёв Владислав Олександрович!
Нижняя часть трицепса:
1. "Францзский жим" И.п. Стоя, две руки, согнутые за головой, держат одну гантель. Разгибания рук вверх. 3x10
2. Жим гантели от плеча.
3. Идеальное упражнение для построения "подковы" трицепса - отжимания на брусьях, в домашних условиях брусья легко делаются на базе "шведской стенки" или часто идут в комплекте с ней.
Пресс
1. Из положения лежа сгибание туловища в положение сидя - верхняя часть пресса
2. Сидя на табуретке, носки ног закреплены - отклоняться назад и возвращаться в и.п. - средняя часть пресса
3. И.п. - вис на перекладине, подъем коленей (или прямых ног) к груди - нижняя часть пресса.
Нижняя часть трицепса:
1. "Францзский жим" И.п. Стоя, две руки, согнутые за головой, держат одну гантель. Разгибания рук вверх. 3x10
2. Жим гантели от плеча.
3. Идеальное упражнение для построения "подковы" трицепса - отжимания на брусьях, в домашних условиях брусья легко делаются на базе "шведской стенки" или часто идут в комплекте с ней.
Пресс
1. Из положения лежа сгибание туловища в положение сидя - верхняя часть пресса
2. Сидя на табуретке, носки ног закреплены - отклоняться назад и возвращаться в и.п. - средняя часть пресса
3. И.п. - вис на перекладине, подъем коленей (или прямых ног) к груди - нижняя часть пресса.
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