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Французский жим

Французский жим лежа применяется для общего развития трицепса, но в первую очередь для концентрированной проработки его длинной головки. Отлично развивает средний и внутренний пучки трицепса. Старайтесь включать это упражнение в свою тренировку постоянно. Лично я его чередую с гантелями (французский жим с гантелями).

Техника выполнения:

[warning]

Для выполнения упражнения нам понадобится EZ гриф. Можно выполнять и с обычным грифом, но лично для меня это упражнение ассоциируется только с EZ грифом – это же удобно=). Вес на штанге должен быть небольшой, иначе мы будем нарушать технику выполнения. Кладем гриф штанги на скамью в районе головы. Ложимся на скамью. Гриф в данном положении должен находиться около головы. Берем его в районе изгибов и поднимаем над собой. Лучше если все таки гриф Вам подаст кто нибудь в зале и так же заберет его у Вас. Хват должен быть узким, примерно около 10 сантиметров. Теперь про локти. Они должны быть прижаты к корпусу, не надо их разводить в  стороны.. упражнение пойдет легче НО это же не правильно, так что давайте следить за этим. Поднимаем гриф над собой и и начинаем сгибать руки в локтях, АККУРАТНО опуская гриф в область лба. Теперь по такой же траектории поднимаем вверх. 3-4 подхода по 10-12 раз.

[/warning]

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