» » Брусья – сильная грудь и руки
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Одним из эффективных базовых упражнений для развития грудных мышц и мышц рук являются брусья. Они не могут заменить таких упражнений, как жим лежа и наклонный жим, но при этом позволяют неплохо проработать отдельные части грудных мышц, делая их более сильными и выдающимися на теле. Также очень хорошо данное упражнение развивает трехглавую мышцу рук – трицепс, но это при должном уровне техники и сноровки.

Существует два базовых способа делать отжимания на брусьях – когда локти разведены в стороны и когда они прижаты к телу. При этом Вы получаете различный результат – в первом случае акцентированная нагрузка ложится на мышцы грудного отдела, трицепс же затрагивается гораздо меньше. Во втором случае, напротив, трицепс очень активно нагружается, а грудные мышцы участвуют мало. Также очень важен наклон туловища: в случае хвата с разведенными в стороны локтями можно податься туловищем чуть под углом к полу – так более эффективно прорабатываются мышцы груди.

При выполнении данного упражнения важно соблюдать правильную технику, для чего не стоит спешить во время выполнения отжиманий. Кроме того, после полного освоения отжиманий на брусьях с собственным весом можно начинать работать с отягощениями, которые можно вешать на пояс. В случае с брусьями во дворе также можно придумать подобную схему, только использовать ремень. В любом случае, к отягощениям нужно переходить постепенно, после обретения уверенности при выполнении обычных отжиманий.

Являясь эффективным упражнением без участия «железа», отжимания на брусьях помогут Вам если и не создать совершенное тело, то уж, по крайней мере, сделают Вас сильнее. Ну а в комплексных тренировках в спортзале отжимания на брусьях помогут полнее затрачивать энергию мышц.

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