Французский жим стоя
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Французский жим стоя

В упражнении французский жим стоя благодаря специальной форме штанги максимально нагружается длинная головка трицепса, находящаяся с тыльной стороны руки.

Этот пучок мышц активно растет, утолщается и обретает рельефную форму. В результате верхняя часть руки при взгляде сбоку визуально становится более широкой. Упражнение выполняется на скамье с вертикально расположенной спинкой. Также, упражнение может выполняться и лежа.

Ну а пока расскажем вам, как выполнять французский жим стоя. Исходное положение: сидя, упершись в пол ступнями. Спина прямая, прижатая к спинке скамьи. EZ-штанга берется узким хватом сверху за изогнутые части грифа и поднимается вверх на прямых руках, чтобы гриф оказался над макушкой. При этом ладони оказываются слегка повернутыми друг к другу и сведенными ближе ширины плеч. Наконец, нужно приподнять подбородок чуть вверх.

frantsuzskiy-zhim-stoya-tehnika

Гриф опускается за голову на вдохе посредством сгибания локтей до тех пор, пока трицепсы ощутимо не натянутся, все остальное тело остается неподвижным. Без паузы в нижней точке штангу возвращают в исходное положение усилием трицепсов. После преодоления самого трудного участка подъема можно делать выдох, а в верхней точке подъема – паузу в пару секунд.

Как вы видите, упражнение довольно-таки простое в выполнении. Особенно полезным оно будет тем, кто уже долгое время выполняет те же движения штанги только лежа. Так как мышцы привыкают к однотипным нагрузкам, и им всегда нужно что-то новенькое. Удачи в накачке трицепса!

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