✅ЖИМ ГАНТЕЛЕЙ СИДЯ Правильно выполненный жим гантелей сидя позволяет проработать плечи — средний и передний пучки дельт. ✅Техника выполнения: • Используйте скамью со спинкой либо без. • Возьмите гантели в руки. Поднимите их над плечами с прямыми ладонями. • Спину держите прямо, грудь максимально расправленной. • Напрягите мышцы пресса, спину зафиксируйте. • Разведите гантели немного шире линии плеч. • Глубоко вдохните. Напрягите пресс и плечи, выполните жим гантелей выше головы по дуге. • Сделайте выдох перед тем, как выпрямить руки до конца. • Старайтесь делать жим гантелей сидя таким образом, чтобы снаряды в верхней части почти коснулись друг друга. • Правильно дышите, вдыхая при подъёме и выдыхая при опускании. 🏋🏻‍♀️🏋🏻 ✔️DUMBBELL SHOULDER PRESS The dumbbell shoulder press exercise targets your shoulders, placing some emphasis on your triceps and upper back. ✔️Exercise technique: 1. While holding a dumbbell in each hand, sit on a bench with back support or without. Place the dumbbells upright on top of your thighs. 2. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position. 3. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position. 4. Now, exhale and push the dumbbells upward until they touch at the top. 5. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling. #evgeniia_workouts #lebanongym #lebanon #lebanonfitness #lebanonsports #lebanontimes #fitnesstips #fitnessbody #fitnessmodel #fitnessmotivation #workout #shoulderworkout #shoulders #stayfit #staystrong #gymgirl #12fitnessandhealth
by stay_fit_with_evgeniia / Instagram

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