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1<!DOCTYPE html><html lang="ru" data-build="muplyzep"> <head><meta charset="utf-8"><meta name="viewport" content="width=device-width, initial-scale=1"><meta name="color-scheme" content="light dark"><title>Упражнения: каталог из 1269 с техникой выполнения</title><meta name="description" content="1269 упражнений с пошаговой техникой, фото и видео: какие мышцы работают и как правильно делать. Поиск по названию, фильтр по мышцам и оборудованию."><meta name="robots" content="index, follow, max-image-preview:large, max-snippet:-1, max-video-preview:-1"><meta name="google-site-verification" content="7MU-gcQSLcccov_gf4ZAhtF2EyVZUwCQAhM1JaBozsY"><meta name="yandex-verification" content="7d4b269151277a44"><link rel="canonical" href="https://atletiq.com/uprazhneniya/"><meta property="og:type" content="website"><meta property="og:site_name" content="AtletIQ"><meta property="og:locale" content="ru_RU"><meta property="og:title" content="Упражнения: каталог из 1269 с техникой выполнения"><meta property="og:description" content="1269 упражнений с пошаговой техникой, фото и видео: какие мышцы работают и как правильно делать. Поиск по названию, фильтр по мышцам и оборудованию."><meta property="og:url" content="https://atletiq.com/uprazhneniya/"><meta name="twitter:card" content="summary"><meta name="theme-color" content="#f3f3f5" media="(prefers-color-scheme: light)"><meta name="theme-color" content="#000000" media="(prefers-color-scheme: dark)"><link rel="preload" href="/fonts/onest-cyrillic.woff2" as="font" type="font/woff2" crossorigin>
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4 <main id="main" class="wrap">   <header class="page-hero"> <div> <h1>Упражнения</h1> <p class="stat"><b>1269</b><span>упражнений с техникой по шагам, фото и видео</span></p> <p class="page-lead">Выберите группу мышц или найдите упражнение по названию.</p> <div class="lead"> <p><b>AtletIQ</b> — дневник тренировок: рабочий вес, подходы и повторы под вашу цель и уровень.</p> <a class="btn-main" href="#app" id="hero-cta">Установить приложение<svg viewBox="0 0 24 24" aria-hidden="true"><path d="M12 5v14M6 13l6 6 6-6"></path></svg></a> </div> </div> </header> <h2 class="sr">Группы мышц</h2> <ul class="hub-grid"> <li><a href="/uprazhneniya/kvadricepsy/"><svg class="bodymap bodymap--front bm-one" viewBox="0 0 100 170" style="--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><svg class="bodymap bodymap--both bm-both" viewBox="0 0 220 170" style="--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><span><b>Квадрицепсы</b><span>240 упражнений</span></span></a></li><li><a href="/uprazhneniya/press/"><svg class="bodymap bodymap--front bm-one" viewBox="0 0 100 170" style="--m4:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><svg class="bodymap bodymap--both bm-both" viewBox="0 0 220 170" style="--m4:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><span><b>Пресс</b><span>214 упражнений</span></span></a></li><li><a href="/uprazhneniya/plechi/"><svg class="bodymap bodymap--front bm-one" viewBox="0 0 100 170" style="--m3:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><svg class="bodymap bodymap--both bm-both" viewBox="0 0 220 170" style="--m3:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><span><b>Плечи</b><span>184 упражнения</span></span></a></li><li><a href="/uprazhneniya/grud/"><svg class="bodymap bodymap--front bm-one" viewBox="0 0 100 170" style="--m2:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><svg class="bodymap bodymap--both bm-both" viewBox="0 0 220 170" style="--m2:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><span><b>Грудь</b><span>112 упражнений</span></span></a></li><li><a href="/uprazhneniya/bedra/"><svg class="bodymap bodymap--back bm-one" viewBox="120 0 100 170" style="--m6:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><svg class="bodymap bodymap--both bm-both" viewBox="0 0 220 170" style="--m6:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><span><b>Бедра</b><span>93 упражнения</span></span></a></li><li><a href="/uprazhneniya/tricepsy/"><svg class="bodymap bodymap--back bm-one" viewBox="120 0 100 170" style="--m1:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><svg class="bodymap bodymap--both bm-both" viewBox="0 0 220 170" style="--m1:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><span><b>Трицепсы</b><span>76 упражнений</span></span></a></li><li><a href="/uprazhneniya/yagodicy/"><svg class="bodymap bodymap--back bm-one" viewBox="120 0 100 170" style="--m9:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><svg class="bodymap bodymap--both bm-both" viewBox="0 0 220 170" style="--m9:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><span><b>Ягодицы</b><span>70 упражнений</span></span></a></li><li><a href="/uprazhneniya/shirochajshie-myshcy-spiny/"><svg class="bodymap bodymap--back bm-one" viewBox="120 0 100 170" style="--m17:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>
4<svg class="bodymap bodymap--both bm-both" viewBox="0 0 220 170" style="--m17:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><span><b>Широчайшие мышцы спины</b><span>65 упражнений</span></span></a></li><li><a href="/uprazhneniya/biceps/"><svg class="bodymap bodymap--front bm-one" viewBox="0 0 100 170" style="--m15:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><svg class="bodymap bodymap--both bm-both" viewBox="0 0 220 170" style="--m15:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><span><b>Бицепс</b><span>56 упражнений</span></span></a></li><li><a href="/uprazhneniya/srednyaya-chast-spiny/"><svg class="bodymap bodymap--back bm-one" viewBox="120 0 100 170" style="--m16:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><svg class="bodymap bodymap--both bm-both" viewBox="0 0 220 170" style="--m16:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><span><b>Средняя часть спины</b><span>39 упражнений</span></span></a></li><li><a href="/uprazhneniya/predplechya/"><svg class="bodymap bodymap--front bm-one" viewBox="0 0 100 170" style="--m14:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><svg class="bodymap bodymap--both bm-both" viewBox="0 0 220 170" style="--m14:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><span><b>Предплечья</b><span>36 упражнений</span></span></a></li><li><a href="/uprazhneniya/ikry/"><svg class="bodymap bodymap--front bm-one" viewBox="0 0 100 170" style="--m7:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><svg class="bodymap bodymap--both bm-both" viewBox="0 0 220 170" style="--m7:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><span><b>Икры</b><span>35 упражнений</span></span></a></li><li><a href="/uprazhneniya/nizhnyaya-chast-spiny/"><svg class="bodymap bodymap--back bm-one" viewBox="120 0 100 170" style="--m8:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><svg class="bodymap bodymap--both bm-both" viewBox="0 0 220 170" style="--m8:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><span><b>Нижняя часть спины</b><span>32 упражнения</span></span></a></li><li><a href="/uprazhneniya/trapecii/"><svg class="bodymap bodymap--back bm-one" viewBox="120 0 100 170" style="--m18:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><svg class="bodymap bodymap--both bm-both" viewBox="0 0 220 170" style="--m18:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><span><b>Трапеции</b><span>25 упражнений</span></span></a></li><li><a href="/uprazhneniya/adduktory/"><svg class="bodymap bodymap--front bm-one" viewBox="0 0 100 170" style="--m19:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><svg class="bodymap bodymap--both bm-both" viewBox="0 0 220 170" style="--m19:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><span><b>Аддукторы</b><span>13 упражнений</span></span></a></li><li><a href="/uprazhneniya/sheya/"><svg class="bodymap bodymap--front bm-one" viewBox="0 0 100 170" style="--m21:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><svg class="bodymap bodymap--both bm-both" viewBox="0 0 220 170" style="--m21:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><span><b>Шея</b><span>10 упражнений</span></span></a></li><li><a href="/uprazhneniya/abduktory/"><svg class="bodymap bodymap--front bm-one" viewBox="0 0 100 170" style="--m20:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>
4<svg class="bodymap bodymap--both bm-both" viewBox="0 0 220 170" style="--m20:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg><span><b>Абдукторы</b><span>9 упражнений</span></span></a></li> </ul> <div class="card-h list-h"><h2 class="sec-h">Все упражнения</h2></div> <div class="exlist" data-exlist> <form class="filters" role="search" aria-label="Фильтр: все упражнения" onsubmit="return false"> <input class="field search" type="search" name="q" placeholder="Найти упражнение" aria-label="Название упражнения" autocomplete="off"> <select class="field" name="m" aria-label="Мышца"> <option value="">Все мышцы</option> <option value="5">Квадрицепсы · 240</option><option value="4">Пресс · 214</option><option value="3">Плечи · 184</option><option value="2">Грудь · 112</option><option value="6">Бедра · 93</option><option value="1">Трицепсы · 76</option><option value="9">Ягодицы · 70</option><option value="17">Широчайшие мышцы спины · 65</option><option value="15">Бицепс · 56</option><option value="16">Средняя часть спины · 39</option><option value="14">Предплечья · 36</option><option value="7">Икры · 35</option><option value="8">Нижняя часть спины · 32</option><option value="18">Трапеции · 25</option><option value="19">Аддукторы · 13</option><option value="21">Шея · 10</option><option value="20">Абдукторы · 9</option> </select> <select class="field" name="q2" aria-label="Оборудование"> <option value="">Оборудование</option> <option value="2">С весом тела · 346</option><option value="1">Штанга · 185</option><option value="10">Гантели · 157</option><option value="6">Другое · 126</option><option value="5">Тросовые тренажеры · 82</option><option value="3">Тренажер · 72</option><option value="9">Гири · 62</option><option value="4">Фитбол · 47</option><option value="13">Без оборудования · 41</option><option value="11">Эспандер-жгут · 33</option><option value="17">Босу · 32</option><option value="16">Бодибар · 22</option><option value="18">Мини-петли · 22</option><option value="12">Медбол · 17</option><option value="8">Машина Смита · 13</option><option value="7">Силовая рама · 10</option><option value="15">Штанга с EZ грифом · 9</option><option value="14">Роллер · 9</option> </select> <select class="field" name="l" aria-label="Уровень"> <option value="">Уровень</option> <option value="1">Начинающий</option><option value="2">Средний</option><option value="4">Профессионал</option> </select> <label class="check"><input type="checkbox" name="v"> С видео</label> </form> <p class="count" aria-live="polite" data-count>1269 упражнений</p> <ul class="ex-grid"><li class="ex-item" data-rv data-name="приседания со штангой" data-m="5" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/prisedaniya-so-shtangoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/295/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Приседания со штангой</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим штанги лежа" data-m="2" data-q="1" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-shtangi-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/56/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим штанги лежа</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="скручивания" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/skruchivaniya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/435/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Скручивания</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга штанги в наклоне" data-m="17" data-q="1" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-shtangi-v-naklone.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/518/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга штанги в наклоне</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="бег на беговой дорожке" data-m="5" data-q="3" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/beg-na-begovoj-dorozhke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/47/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Бег на беговой дорожке</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="становая тяга со штангой классическая" data-m="8" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/stanovaya-tyaga-so-shtangoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/454/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Становая тяга со штангой классическая</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="разгибание на трицепс на верхнем блоке" data-m="1" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/razgibanie-na-triceps-na-verhnem-bloke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/239/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разгибание на трицепс на верхнем блоке</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга на нижнем блоке" data-m="16" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-na-nizhnem-bloke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/512/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга на нижнем блоке</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="армейский жим стоя" data-m="3" data-q="1" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/armejskij-zhim-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/25/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Армейский жим стоя</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="разведение рук с гантелями в стороны стоя" data-m="3" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/razvedenie-ruk-s-gantelyami-v-storony-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/231/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разведение рук с гантелями в стороны стоя</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="выпрямление ног в тренажере" data-m="5" data-q="3" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/vypryamlenie-nog-v-trenazhere.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/245/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Выпрямление ног в тренажере</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание ног в тренажере лежа" data-m="6" data-q="3" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/sgibanie-nog-v-trenazhere-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/403/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сгибание ног в тренажере лежа</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим гантелей лежа на скамье с положительным наклоном" data-m="2" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-gantelej-lezha-na-skame-s-polozhitelnym-naklonom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/429/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим гантелей лежа на скамье с положительным наклоном</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга гантели в наклоне" data-m="16" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-ganteli-v-naklone.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/503/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга гантели в наклоне</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="гиперэкстензия" data-m="8" data-q="6" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/giperekstenziya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/278/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Гиперэкстензия</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="становая тяга" data-m="6" data-q="1" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/stanovaya-tyaga.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/446/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Становая тяга</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем штанги на бицепс" data-m="15" data-q="1" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-shtangi-na-biceps.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/162/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем штанги на бицепс</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание рук на бицепс с ez-штангой стоя" data-m="15" data-q="1 15" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/sgibanie-ruk-na-biceps-s-ez-shtangoj-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/417/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сгибание рук на бицепс с EZ-штангой стоя</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим штанги лежа узким хватом" data-m="1" data-q="1" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-shtangi-lezha-uzkim-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/63/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим штанги лежа узким хватом</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга верхнего блока широким хватом" data-m="17" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-verhnego-bloka-shirokim-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/500/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга верхнего блока широким хватом</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем на носки в тренажере стоя" data-m="7" data-q="3" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-na-noski-v-trenazhere-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/123/male_1.jpg" alt="" width="846"
4 height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем на носки в тренажере стоя</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="сведение гантелей лежа" data-m="2" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/svedenie-gantelej-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/378/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сведение гантелей лежа</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания на брусьях" data-m="1" data-q="2 6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otzhimaniya-na-brusyah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/111/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отжимания на брусьях</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем ног в висе на перекладине" data-m="4" data-q="2" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/podem-nog-v-vise-na-perekladine.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/132/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем ног в висе на перекладине</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="скручивания на верхнем блоке" data-m="4" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/skruchivaniya-na-verhnem-bloke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/437/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Скручивания на верхнем блоке</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим сидя в тренажере" data-m="3" data-q="3" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-sidya-v-trenazhere.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/13/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим сидя в тренажере</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="поочередный подъем гантелей на бицепс" data-m="15" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/poocherednyj-podem-gantelej-na-biceps.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/203/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Поочередный подъем гантелей на бицепс</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем на носки в тренажере сидя" data-m="7" data-q="3" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-na-noski-v-trenazhere-sidya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/122/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем на носки в тренажере сидя</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим ногами" data-m="5" data-q="3" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-nogami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/557/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим ногами</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим штанги лежа на скамье с положительным наклоном" data-m="2" data-q="1" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-shtangi-lezha-na-skame-s-polozhitelnym-naklonom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/62/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим штанги лежа на скамье с положительным наклоном</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим гантелей сидя" data-m="3" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-gantelej-sidya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/31/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим гантелей сидя</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="скручивания в тренажере для пресса" data-m="4" data-q="3" data-l="2" data-v> <a class="ex" href="/uprazhnenie/skruchivaniya-v-trenazhere-dlya-pressa.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/436/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Скручивания в тренажере для пресса</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="вертикальная тяга штанги к Ð
4³Ñ€ÑƒÐ´Ð¸ стоя" data-m="3" data-q="1" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/vertikalnaya-tyaga-shtangi-k-grudi-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/156/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Вертикальная тяга штанги к груди стоя</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим гантелей лежа" data-m="2" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-gantelej-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/407/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим гантелей лежа</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="французский жим лежа" data-m="1" data-q="1 15" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/francuzskij-zhim-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/464/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Французский жим лежа</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="разведение гантелей сидя в наклоне" data-m="3" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/razvedenie-gantelej-sidya-v-naklone.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/226/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разведение гантелей сидя в наклоне</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга верхнего блока к груди обратным хватом" data-m="17" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-verhnego-bloka-k-grudi-obratnym-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/551/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга верхнего блока к груди обратным хватом</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="косые скручивания" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/kosye-skruchivaniya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/79/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Косые скручивания</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="попеременный подъем гантелей на бицепс хватом «молоток»" data-m="15" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/poperemennyj-podem-gantelej-na-biceps-hvatom-molotok.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/250/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Попеременный подъем гантелей на бицепс хватом «молоток»</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подтягивания" data-m="17" data-q="2 6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podtyagivaniya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/170/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подтягивания</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга верхнего блока к груди" data-m="17" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-verhnego-bloka-k-grudi.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/549/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга верхнего блока к груди</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="выпады с гантелями" data-m="5" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/vypady-s-gantelyami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/223/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Выпады с гантелями</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="подтягивания обратным хватом" data-m="17" data-q="2 6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podtyagivaniya-obratnym-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/177/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подтягивания обратным хватом</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга верхнего блока за голову" data-m="17" data-q="5" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-verhnego-bloka-za-golovu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/497/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга верхнего блока за голову</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания" data-m="2" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otzhimaniya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/109/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отжимания</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем ног к перекладине" data-m="4" data-q="2" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/podem-nog-k-perekladine.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/139/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем ног к перекладине</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подтягивания широким хватом за голову" data-m="17" data-q="2 6" data-l="2" data-v> <a class="ex" href="/uprazhnenie/podtyagivaniya-shirokim-hvatom-za-golovu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/185/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подтягивания широким хватом за голову</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="скручивания на наклонной скамье" data-m="4" data-q="2 10" data-l="2" data-v> <a class="ex" href="/uprazhnenie/skruchivaniya-na-naklonnoj-skame.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m4:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Скручивания на наклонной скамье</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="ходьба на беговой дорожке" data-m="5" data-q="3" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/hodba-na-begovoj-dorozhke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/540/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Ходьба на беговой дорожке</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="сведение рук в тренажере (бабочка)" data-m="2" data-q="3" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/svedenie-ruk-v-trenazhere-babochka.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/383/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сведение рук в тренажере (Бабочка)</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим штанги сидя" data-m="3" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/zhim-shtangi-sidya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/64/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Жим штанги сидя</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="выпады назад с гантелями (обратные выпады)" data-m="5" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/vypady-nazad-s-gantelyami-obratnye-vypady.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/211/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Выпады назад с гантелями (обратные выпады)</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим лежа широким хватом" data-m="2" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-lezha-shirokim-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/44/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим лежа широким хватом</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим гантелей стоя" data-m="3" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-gantelej-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/32/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим гантелей стоя</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга гантелей в наклоне" data-m="16" data-q="10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/tyaga-gantelej-v-naklone.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/501/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Тяга гантелей в наклоне</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим штанги сидя широким хватом" data-m="3" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-shtangi-sidya-shirokim-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/65/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим штанги сидя широким хватом</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="румынская становая тяга" data-m="6" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/rumynskaya-stanovaya-tyaga.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/360/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Румынская становая тяга</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="скручивания с отягощением" data-m="4" data-q="6 10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/skruchivaniya-s-otyagoscheniem.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/443/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Скручивания с отягощением</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга т-штанги в положении лежа" data-m="16" data-q="3" data-l="2" data-v="1"> <a class="ex" href="/uprazhn
4enie/tyaga-t-shtangi-v-polozhenii-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/514/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга Т-штанги в положении лежа</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="бег по пересеченной местности" data-m="5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/beg-po-peresechennoj-mestnosti.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/58/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Бег по пересеченной местности</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим гантелей от арнольда шварценеггера" data-m="3" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-gantelej-ot-arnolda-shvarceneggera.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/30/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим гантелей от Арнольда Шварценеггера</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="махи назад согнутой ногой" data-m="9" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/mahi-nazad-sognutoj-nogoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/92/male_1.png" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Махи назад согнутой ногой</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем носков в тренажере для жима ногами" data-m="7" data-q="3" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-noskov-v-trenazhere-dlya-zhima-nogami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/146/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем носков в тренажере для жима ногами</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем ягодиц со штангой" data-m="9" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/podem-yagodic-so-shtangoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/195/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъем ягодиц со штангой</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга штанги в наклоне обратным хватом" data-m="16" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/tyaga-shtangi-v-naklone-obratnym-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/520/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Тяга штанги в наклоне обратным хватом</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="планка" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/planka-kak-delat.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/580/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Планка</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем ez-штанги на бицепс стоя (узкий хват)" data-m="15" data-q="1" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podem-ez-shtangi-na-biceps-stoya-uzkij-hvat.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/190/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъем EZ-штанги на бицепс стоя (узкий хват)</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="разгибание двумя руками Ð
4½Ð° трицепс в положении стоя" data-m="1" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/razgibanie-dvumya-rukami-na-triceps-v-polozhenii-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/237/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разгибание двумя руками на трицепс в положении стоя</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="сведение рук в кроссовере" data-m="2" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/svedenie-ruk-v-krossovere.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/382/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сведение рук в кроссовере</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="становая тяга с гантелями" data-m="6" data-q="10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/stanovaya-tyaga-s-gantelyami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/450/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Становая тяга с гантелями</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="езда на велотренажере" data-m="5" data-q="3" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/ezda-na-velotrenazhere.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/364/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Езда на велотренажере</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим ногами с узкой постановкой стоп" data-m="5" data-q="3" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-nogami-s-uzkoj-postanovkoj-stop.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/558/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим ногами с узкой постановкой стоп</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания плие с гантелей" data-m="5" data-q="10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/prisedaniya-plie-s-gantelej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/277/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Приседания плие с гантелей</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="прыжки через скакалку" data-m="7" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/pryzhki-cherez-skakalku.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/545/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Прыжки через скакалку</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="французский жим со штангой стоя" data-m="1" data-q="1" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/francuzskij-zhim-so-shtangoj-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/473/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Французский жим со штангой стоя</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания в тренажере" data-m="1" data-q="3" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otzhimaniya-v-trenazhere.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/110/male_1.png" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отжимания в тренажере</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания от скамьи из-за спины" data-m="1" data-q="2" data-l="1" data-v="1">
4 <a class="ex" href="/uprazhnenie/otzhimaniya-ot-skami-iz-za-spiny.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/115/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отжимания от скамьи из-за спины</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания с широким упором" data-m="2" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otzhimaniya-s-shirokim-uporom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/138/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отжимания с широким упором</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="выпады" data-m="9" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/vypady.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/582/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Выпады</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем ez-штанги на бицепс на скамье скотта" data-m="15" data-q="1" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-ez-shtangi-na-biceps-na-skame-skotta.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/187/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем EZ-штанги на бицепс на скамье Скотта</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="«велосипед»" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/velosiped.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/222/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">«Велосипед»</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="махи ногой на нижнем блоке" data-m="9" data-q="5" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/mahi-nogoj-na-nizhnem-bloke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/552/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Махи ногой на нижнем блоке</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="обратные скручивания в положении лежа" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/obratnye-skruchivaniya-v-polozhenii-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/544/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Обратные скручивания в положении лежа</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем согнутых в коленях ног" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-sognutyh-v-kolenyah-nog.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/153/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем согнутых в коленях ног</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем штанги на бицепс обратным хватом" data-m="15" data-q="1" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podem-shtangi-na-biceps-obratnym-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/166/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъем штанги на бицепс обратным хватом</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="прогулка фермера" data-m="14" data-q="6" data-l="2" data-v> <a class="ex" href="/uprazhnenie/progulka-fermera.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/305/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Прогулка фермера</span> <span class="ex-tag">Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="становая тяга со штангой с прямыми ногами (мёртвая
4)" data-m="8" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/stanovaya-tyaga-so-shtangoj-s-pryamymi-nogami-myortvaya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/455/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Становая тяга со штангой с прямыми ногами (мёртвая)</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга нижнего блока одной рукой" data-m="16" data-q="5" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-nizhnego-bloka-odnoj-rukoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/513/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга нижнего блока одной рукой</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="эллиптический тренажер" data-m="5" data-q="3" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/ellipticheskij-trenazher.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/11/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Эллиптический тренажер</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания от скамьи с весом" data-m="1" data-q="6" data-l="2" data-v> <a class="ex" href="/uprazhnenie/otzhimaniya-ot-skami-s-vesom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/116/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Отжимания от скамьи с весом</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="бурпи" data-m="5" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/burpi.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/113/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Бурпи</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="гиперэкстензия с напарником" data-m="8" data-q="2" data-l="2" data-v> <a class="ex" href="/uprazhnenie/giperekstenziya-s-naparnikom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/299/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Гиперэкстензия с напарником</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания с поднятыми ногами" data-m="2" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otzhimaniya-s-podnyatymi-nogami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/133/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отжимания с поднятыми ногами</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания с узким упором" data-m="2" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/otzhimaniya-s-uzkim-uporom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/136/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Отжимания с узким упором</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания стоя на руках" data-m="3" data-q="2" data-l="4" data-v> <a class="ex" href="/uprazhnenie/otzhimaniya-stoya-na-rukah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/140/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Отжимания стоя на руках</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания на одной ноге" data-m="5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/prisedaniya-na-odnoj-noge.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/576/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Приседания на одной ноге</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания на одной ноге с гантелями" data-m="5" data-q="10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/prisedaniya-na-odnoj-noge-s-gantelyami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/737/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Приседания на одной ноге с гантелями</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="прыжки" data-m="5" data-q="2" data-l="2" data-v> <a class="ex" href="/uprazhnenie/pryzhki.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises_twp/546/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Прыжки</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="прыжки на подставку" data-m="6" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/pryzhki-na-podstavku.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/306/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Прыжки на подставку</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка супермена" data-m="8" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-supermena.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/350/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка супермена</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="бой с тенью" data-m="3" data-q data-l="1" data-v> <a class="ex" href="/uprazhnenie/boj-s-tenyu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/593/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Бой с тенью</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="бой с тенью с гантелями" data-m="3" data-q data-l="1" data-v> <a class="ex" href="/uprazhnenie/boj-s-tenyu-s-gantelyami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/594/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Бой с тенью с гантелями</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="вис на перекладине" data-m="14" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/vis-na-perekladine.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/596/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Вис на перекладине</span> <span class="ex-tag">Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="выпады со штангой" data-m="5" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/vypady-so-shtangoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/234/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Выпады со штангой</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="женские приседания" data-m="5" data-q="1" data-l="1" data-v> <a class="ex" href="/uprazhnenie/zhenskie-prisedaniya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/599/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Женские приседания</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим гантели одной рукой" data-m="3" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-ganteli-odnoj-rukoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/33/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим гантели одной рукой</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим гирь над собой" data-m="3" data-q="9" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-gir-nad-soboj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/39/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим гирь над собой</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="концентрированные сгибания на бицепс сидя" data-m="15" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/koncentrirovannye-sgibaniya-na-biceps-sidya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/78/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Концентрированные сгибания на бицепс сидя</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="кувалда" data-m="4" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/kuvalda.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/595/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Кувалда</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="наклонный жим в тренажере" data-m="2" data-q="3" data-l="1" data-v> <a class="ex" href="/uprazhnenie/naklonnyj-zhim-v-trenazhere.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/16/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Наклонный жим в тренажере</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем гантелей" data-m="3" data-q="10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podem-gantelej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/194/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъем гантелей</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем гантелей на бицепс на скамье скотта" data-m="15" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-gantelej-na-biceps-na-skame-skotta.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/201/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем гантелей на бицепс на скамье Скотта</sp
4an> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъём гантелей над головой" data-m="3" data-q="10" data-l="2" data-v> <a class="ex" href="/uprazhnenie/podyom-gantelej-nad-golovoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/209/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъём гантелей над головой</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъём гантелей перед собой" data-m="3" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podyom-gantelej-pered-soboj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/210/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъём гантелей перед собой</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="попеременная тяга гирь" data-m="6" data-q="9" data-l="2" data-v> <a class="ex" href="/uprazhnenie/poperemennaya-tyaga-gir.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/242/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Попеременная тяга гирь</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания со штангой с широкой постановкой стоп" data-m="5" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/prisedaniya-so-shtangoj-s-shirokoj-postanovkoj-stop.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/5/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Приседания со штангой с широкой постановкой стоп</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="пуловер с гантелей лежа на скамье" data-m="2" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/pulover-s-gantelej-lezha-na-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/219/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Пуловер с гантелей лежа на скамье</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="пуловер со штангой на прямой скамье" data-m="17" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/pulover-so-shtangoj-na-pryamoj-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/221/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Пуловер со штангой на прямой скамье</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="сведение гантелей лежа на скамье с положительным наклоном" data-m="2" data-q="10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/svedenie-gantelej-lezha-na-skame-s-polozhitelnym-naklonom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/379/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Сведение гантелей лежа на скамье с положительным наклоном</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание запястий на скамье со штангой ладонями вверх" data-m="14" data-q="1" data-l="1" data-v> <a class="ex" href="/uprazhnenie/sgibanie-zapyastij-na-skame-so-shtangoj-ladonyami-vverh.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/392/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Сгибание запястий на скамье со штангой ладонями вверх</span> <span class="ex-tag">Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание одной рукой на бицепс на скамье скотта" data-m="15" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/sgibanie-odnoj-rukoj-na-biceps-na-skame-skotta.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/406/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сгибание одной рукой на бицепс на скамье Скотта</sp
4an> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="толчок штанги от груди" data-m="3" data-q="1" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/tolchok-shtangi-ot-grudi.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/490/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Толчок штанги от груди</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга в силовой раме" data-m="8" data-q="1 7" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-v-silovoj-rame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/494/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга в силовой раме</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="упражнение «дровосек»" data-m="4" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/uprazhnenie-drovosek.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/459/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Упражнение «дровосек»</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="шраги с гантелями" data-m="18" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/shragi-s-gantelyami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/481/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Шраги с гантелями</span> <span class="ex-tag">Трапеции</span> </span> </a> </li><li class="ex-item" data-rv data-name="бег на месте с высоким подниманием бедра" data-m="7" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/beg-na-meste-s-vysokim-podnimaniem-bedra.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/581/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Бег на месте с высоким подниманием бедра</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим в тренажере" data-m="2" data-q="3" data-l="1" data-v> <a class="ex" href="/uprazhnenie/zhim-v-trenazhere.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/396/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Жим в тренажере</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим на верхнем блоке стоя" data-m="2" data-q="5" data-l="1" data-v> <a class="ex" href="/uprazhnenie/zhim-na-verhnem-bloke-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/45/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Жим на верхнем блоке стоя</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания на брусьях – вариант для проработки грудных мышц" data-m="2" data-q="6" data-l="2" data-v> <a class="ex" href="/uprazhnenie/otzhimaniya-na-brusyah-variant-dlya-prorabotki-grudnyh-myshc.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/114/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Отжимания на брусьях – вариант для проработки грудных мышц</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем штанги на грудь (с уровня колен)" data-m="5" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podem-shtangi-na-grud-s-urovnya-kolen.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/566/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем штанги на грудь (с уровня колен)</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъёмы на опору" data-m="5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podyomy-na-oporu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/579/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъёмы на опору</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания с собственным весом" data-m="5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/prisedaniya-s-sobstvennym-vesom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/291/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Приседания с собственным весом</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="прыжки с махом рук" data-m="7 9" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/pryzhki-s-mahom-ruk.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/577/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Прыжки с махом рук</span> <span class="ex-tag">Икры, Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="разведение гантелей лежа на наклонной скамье лицом вниз" data-m="3" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/razvedenie-gantelej-lezha-na-naklonnoj-skame-licom-vniz.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/225/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разведение гантелей лежа на наклонной скамье лицом вниз</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="разведение рук в тренажере (обратная бабочка)" data-m="3" data-q="3" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/razvedenie-ruk-v-trenazhere-obratnaya-babochka.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/229/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разведение рук в тренажере (обратная бабочка)</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="разгибание гантели из-за головы" data-m="1" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/razgibanie-ganteli-iz-za-golovy.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/233/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разгибание гантели из-за головы</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="статический присед у стены" data-m="5 9" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/staticheskij-prised-u-steny.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/578/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Статический присед у стены</span> <span class="ex-tag">Квадрицепсы, Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="боковые выпады со штангой" data-m="5" data-q="1" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/bokovye-vypady-so-shtangoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/69/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Боковые выпады со штангой</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="боксерский мешок" data-m="3 17" data-q data-l="1" data-v> <a class="ex" href="/uprazhnenie/bokserskij-meshok.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/592/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Боксерский мешок</span> <span class="ex-tag">Плечи, Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="вертикальная тяга гантелей к груди" data-m="18" data-q="10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/vertikalnaya-tyaga-gantelej-k-grudi.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/135/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Вертикальная тяга гантелей к груди</span> <span class="ex-tag">Трапеции</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим штанги лежа на скамье с отрицательным наклоном" data-m="2" data-q="1" data-l="1" data-v> <a class="ex" href="/uprazhnenie/zhim-shtangi-lezha-na-skame-s-otricatelnym-naklonom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/61/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Жим штанги лежа на скамье с отрицательным наклоном</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим штанги сидя в машине смита" data-m="3" data-q="3 8" data-l="1" data-v> <a class="ex" href="/uprazhnenie/zhim-shtangi-sidya-v-mashine-smita.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/15/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Жим штанги сидя в машине Смита</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="комплексный жим гантелей" data-m="3" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/kompleksnyj-zhim-gantelej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/76/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Комплексный жим гантелей</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="наклоны в сторону с гантелей" data-m="4" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/naklony-v-storonu-s-gantelej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/98/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Наклоны в сторону с гантелей</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="олимпийские приседания" data-m="5" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/olimpijskie-prisedaniya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/103/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Олимпийские приседания</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="подтягивания от рокки" data-m="17" data-q="6" data-l="2" data-v> <a class="ex" href="/uprazhnenie/podtyagivaniya-ot-rokki.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/181/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подтягивания от Рокки</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем гантелей на бицепс хватом «молоток»" data-m="15" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-gantelej-na-biceps-hvatom-molotok.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/206/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем гантелей на бицепс хватом «молоток»</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем на бицепс на нижнем блоке стоя" data-m="15" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-na-biceps-na-nizhnem-bloke-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/121/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем на бицепс на нижнем блоке стоя</span> <sp
4an class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем на носки с гантелей сидя" data-m="7" data-q="10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podem-na-noski-s-gantelej-sidya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/126/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъем на носки с гантелей сидя</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем на носки с гантелями с помощью подставки" data-m="7" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podem-na-noski-s-gantelyami-s-pomoschyu-podstavki.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/127/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем на носки с гантелями с помощью подставки</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем ног в тренажере с упорами для локтей" data-m="4" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-nog-v-trenazhere-s-uporami-dlya-loktej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/137/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем ног в тренажере с упорами для локтей</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем туловища в тренажере" data-m="6" data-q="3" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podem-tulovischa-v-trenazhere.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/155/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем туловища в тренажере</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="попеременный подъем гантелей на бицепс на наклонной скамье" data-m="15" data-q="10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/poperemennyj-podem-gantelej-na-biceps-na-naklonnoj-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/248/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Попеременный подъем гантелей на бицепс на наклонной скамье</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания со штангой на груди" data-m="5" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/prisedaniya-so-shtangoj-na-grudi.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/297/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Приседания со штангой на груди</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="прыжки с приседаниями" data-m="5" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/pryzhki-s-prisedaniyami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/307/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Прыжки с приседаниями</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="разгибание одной рукой на трицепс в положении стоя" data-m="1" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/razgibanie-odnoj-rukoj-na-triceps-v-polozhenii-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/249/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разгибание одной рукой на трицепс в положении стоя</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="скручивания на блоке" data-m="4" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/skruchivaniya-na-bloke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/9/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Скручивания на блоке</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="скручивания с ногами Ð
4½Ð° фитболе" data-m="4" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/skruchivaniya-s-nogami-na-fitbole.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/442/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Скручивания с ногами на фитболе</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="спарринг" data-m="3 17" data-q data-l="1" data-v> <a class="ex" href="/uprazhnenie/sparring.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/597/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Спарринг</span> <span class="ex-tag">Плечи, Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="становая тяга сумо" data-m="6" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/stanovaya-tyaga-sumo.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/456/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Становая тяга сумо</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга к лицу" data-m="3" data-q="5" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-k-licu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/571/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга к лицу</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга нижнего блока между ног" data-m="9" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-nizhnego-bloka-mezhdu-nog.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/550/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга нижнего блока между ног</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга т-штанги обеими руками в наклоне" data-m="16" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-t-shtangi-obeimi-rukami-v-naklone.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/515/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга Т-штанги обеими руками в наклоне</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="французский жим лежа с гантелями" data-m="1" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/francuzskij-zhim-lezha-s-gantelyami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/466/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Французский жим лежа с гантелями</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="французский жим на нижнем блоке стоя" data-m="1" data-q="5" data-l="1" data-v> <a class="ex" href="/uprazhnenie/francuzskij-zhim-na-nizhnem-bloke-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/468/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Французский жим на нижнем блоке стоя</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="французский жим с ez штангой на наклонной скамье" data-m="1" data-q="1" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/francuzskij-zhim-s-ez-shtangoj-na-naklonnoj-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/570/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Французский жим с EZ штангой на наклонной скамье</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="французский жим сидя" data-m="1" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/francuzskij-zhim-sidya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/471/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Французский жим сидя</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="jm-жим" data-m="1" data-q="1" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/jm-zhim.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">JM-жим</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="мощный рывок штанги над головой" data-m="6" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/moschnyj-ryvok-shtangi-nad-golovoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/96/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Мощный рывок штанги над головой</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="«бросай и догони»" data-m="5" data-q="4" data-l="1" data-v> <a class="ex" href="/uprazhnenie/brosaj-i-dogoni.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">«Бросай и догони»</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="«восьмерки» с гирей" data-m="4" data-q="9" data-l="2" data-v> <a class="ex" href="/uprazhnenie/vosmerki-s-girej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/330/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">«Восьмерки» с гирей</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="«дворники» на перекладине" data-m="4" data-q data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/dvorniki.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/755/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">«Дворники» на перекладине</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="«камни атласа»" data-m="8" data-q="6" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/kamni-atlasa.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/914/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">«Камни атласа»</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="«кошачья» растяжка" data-m="8" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/koshachya-rastyazhka.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/440/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">«Кошачья» растяжка</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="«кудзуши» — выведение из равновесия" data-m="3 14 17" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/kudzushi-vyvedenie-iz-ravnovesiya.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m3:var(--bm-main);--m14:var(--bm-main);--m17:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">«Кудзуши» — выведение из равновесия</span> <span class="ex-tag">Плечи, Предплечья, Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="«кумиката» — захваты" data-m="14" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/kumikata-zahvaty.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m14:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">«Кумиката» — захваты</span> <span class="ex-tag">Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="«мельница» с гирей (сложный уровень)" data-m="4" data-q="9" data-l="2" data-v> <a class="ex" href="/uprazhnenie/melnica-s-girej-slozhnyj-uroven.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/532/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">«Мельница» с гирей (сложный уровень)</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="«мельница» с одной гирей" data-m="4" data-q="9" data-l="2" data-v> <a class="ex" href="/uprazhnenie/melnica-s-odnoj-girej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/554/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">«Мельница» с одной гирей</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="«ножницы»" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/nozhnicy.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/565/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">«Ножницы»</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="«отскок»" data-m="3 5" data-q="4" data-l="1" data-v> <a class="ex" href="/uprazhnenie/otskok.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m3:var(--bm-main);--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">«Отскок»</span> <span class="ex-tag">Плечи, Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="«перекресток»" data-m="8" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/perekrestok.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/764/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">«Перекресток»</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="«подъем луны»" data-m="8" data-q="4" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podem-luny.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m8:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">«Подъем луны»</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="«складной нож»" data-m="4" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/skladnoj-nozh.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m4:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">«Складной нож»</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="«складной нож» в положении лежа на спине" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/skladnoj-nozh-v-polozhenii-lezha-na-spine.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/2/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">«Складной нож» в положении лежа на спине</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="«складной нож» в положении на боку" data-m="4" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/skladnoj-nozh-v-polozhenii-na-boku.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/14/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">«Складной нож» в положении на боку</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="«часы» с мячом" data-m="8" data-q="4" data-l="1" data-
4v> <a class="ex" href="/uprazhnenie/chasy-s-myachom.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m8:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">«Часы» с мячом</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="«шидзэн» — стойка" data-m="5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/shidzen-stojka.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">«Шидзэн» — стойка</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="«шинтай» — передвижения" data-m="5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/shintaj-peredvizheniya.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">«Шинтай» — передвижения</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="3д выпады" data-m="5" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/3d-vypady.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1379/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">3Д выпады</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="австралийские подтягивания" data-m="17" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/avstralijskie-podtyagivaniya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/698/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Австралийские подтягивания</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="армейский жим гири одной рукой" data-m="3" data-q="9" data-l="2" data-v> <a class="ex" href="/uprazhnenie/armejskij-zhim-giri-odnoj-rukoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/803/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Армейский жим гири одной рукой</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="армейский жим гирь двумя руками" data-m="3" data-q="9" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/armejskij-zhim-gir-dvumya-rukami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/804/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Армейский жим гирь двумя руками</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="баттерфляй" data-m="1 3 17" data-q="2" data-l="4" data-v> <a class="ex" href="/uprazhnenie/batterflyaj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/36/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">
4Баттерфляй</span> <span class="ex-tag">Трицепсы, Плечи, Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="бег в упоре лежа" data-m="4 5" data-q data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/beg-v-upore-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/753/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Бег в упоре лежа</span> <span class="ex-tag">Пресс, Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="бег на коленях" data-m data-q data-l data-v> <a class="ex" href="/uprazhnenie/beg-na-kolenyah.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Бег на коленях</span>  </span> </a> </li><li class="ex-item" data-rv data-name="бег на месте с захлестыванием голени" data-m="9" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/beg-na-meste-s-zahlestyvaniem-goleni.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m9:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Бег на месте с захлестыванием голени</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="бег на месте с упором в стену" data-m="6" data-q="13" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/beg-na-meste-s-uporom-v-stenu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/805/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Бег на месте с упором в стену</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="бег на четвереньках" data-m data-q data-l data-v> <a class="ex" href="/uprazhnenie/beg-na-chetverenkah.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Бег на четвереньках</span>  </span> </a> </li><li class="ex-item" data-rv data-name="бег с захлестом голени" data-m="7" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/beg-s-zahlestom-goleni.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1380/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Бег с захлестом голени</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="бег с отягощением" data-m="5" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/beg-s-otyagoscheniem.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/808/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Бег с отягощением</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="бег с ускорением на дистанцию 20 м" data-m="5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/beg-s-uskoreniem-na-distanciyu-20-m.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Бег с ускорением на дистанцию 20 м</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="бег скрестным шаÐ
4³Ð¾Ð¼" data-m="19" data-q="13" data-l="1" data-v> <a class="ex" href="/uprazhnenie/beg-skrestnym-shagom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/807/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Бег скрестным шагом</span> <span class="ex-tag">Аддукторы</span> </span> </a> </li><li class="ex-item" data-rv data-name="бег спиной с атлетическими санями" data-m="5" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/beg-spinoj-s-atleticheskimi-sanyami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/809/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Бег спиной с атлетическими санями</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="бег трусцой на беговой дорожке" data-m="5" data-q="3" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/beg-truscoj-na-begovoj-dorozhke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/810/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Бег трусцой на беговой дорожке</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="беговые махи руками стоя на одном колене" data-m="3" data-q="13" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/begovye-mahi-rukami-stoya-na-odnom-kolene.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/806/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Беговые махи руками стоя на одном колене</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="березка" data-m="16" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/berezka.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/628/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Березка</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="берпи с запрыгиванием на бокс" data-m="5" data-q="6" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/berpi-s-zaprygivaniem-na-boks.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/811/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Берпи с запрыгиванием на бокс</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="берпи через штангу" data-m="5" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/berpi-cherez-shtangu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/812/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Берпи через штангу</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="боковая планка" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/bokovaya-planka.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/746/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Боковая планка</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="боковая планка на босу" data-m="4" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/bokovaya-planka-na-bosu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1381/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">
4Боковая планка на босу</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="боковая планка на прямой руке" data-m="4" data-q="13" data-l="1" data-v> <a class="ex" href="/uprazhnenie/bokovaya-planka-na-pryamoj-ruke.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m4:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Боковая планка на прямой руке</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="боковая складка" data-m="4" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/bokovaya-skladka.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1311/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Боковая складка</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="боковая ходьба в планке" data-m="4" data-q="13" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/bokovaya-hodba-v-planke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/814/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Боковая ходьба в планке</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="боковое перешагивание через ящик с выпрыгиванием" data-m="5" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/bokovoe-pereshagivanie-cherez-yaschik-s-vyprygivaniem.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/815/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Боковое перешагивание через ящик с выпрыгиванием</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="боковой выпад с фитболом" data-m="5" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/bokovoj-vypad-s-fitbolom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1511/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Боковой выпад с фитболом</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="боковые выносы ног в планке на локтях" data-m="4" data-q="13" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/bokovye-vynosy-nog-v-planke-na-loktyah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/816/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Боковые выносы ног в планке на локтях</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="боковые выпады" data-m="5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/bokovye-vypady.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/748/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Боковые выпады</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="боковые выпады на босу" data-m="5" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/bokovye-vypady-na-bosu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1382/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">
4Боковые выпады на босу</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="боковые выпады с бодибаром" data-m="6" data-q="16" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/bokovye-vypady-s-bodibarom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1383/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Боковые выпады с бодибаром</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="боковые выпрыгивания одной ногой" data-m="5" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/bokovye-vyprygivaniya-odnoj-nogoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/817/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Боковые выпрыгивания одной ногой</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="боковые запрыгивания на ящик" data-m="19" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/bokovye-zaprygivaniya-na-yaschik.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/818/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Боковые запрыгивания на ящик</span> <span class="ex-tag">Аддукторы</span> </span> </a> </li><li class="ex-item" data-rv data-name="боковые наклоны стоя у верхнего блока" data-m="4" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/bokovye-naklony-stoya-u-verhnego-bloka.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/819/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Боковые наклоны стоя у верхнего блока</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="боковые перепрыгивания конусов на одной ноге с продвижением вперед" data-m="5" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/bokovye-pereprygivaniya-konusov-na-odnoj-noge-s-prodvizheniem-vpered.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/820/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Боковые перепрыгивания конусов на одной ноге с продвижением вперед</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="боковые прыжки через мяч" data-m="5" data-q="4" data-l="1" data-v> <a class="ex" href="/uprazhnenie/bokovye-pryzhki-cherez-myach.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Боковые прыжки через мяч</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="боковые прыжки через платформу" data-m="5" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/bokovye-pryzhki-cherez-platformu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/80/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Боковые прыжки через платформу</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="боковые скручивания" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/bokovye-skruchivaniya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/90/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Боковые скручивания</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="боковые скручивания к поднятым ногам с фитболом" data-m="4" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/bokovye-skruchivaniya-k-podnyatym-nogam-s-fitbolom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1512/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Боковые скручивания к поднятым ногам с фитболом</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="болгарские приседания (выпады)" data-m="9" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/bolgarskie-prisedaniya-vypady.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/821/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Болгарские приседания (выпады)</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="болгарские сплит приседания с весом" data-m="5" data-q="6" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/bolgarskie-split-prisedaniya-s-vesom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/822/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Болгарские сплит приседания с весом</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="болгарские сплит приседания с гантелями" data-m="5" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/bolgarskie-split-prisedaniya-s-gantelyami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/823/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Болгарские сплит приседания с гантелями</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="болгарский сплит-присед с задней ногой в висе" data-m="5" data-q="6" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/bolgarskij-split-prised-s-zadnej-nogoj-v-vise.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/824/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Болгарский сплит-присед с задней ногой в висе</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="борьба на руках в упоре лежа" data-m="2" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/borba-na-rukah-v-upore-lezha.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m2:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Борьба на руках в упоре лежа</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="брасс" data-m="2 17" data-q="2" data-l="2" data-v> <a class="ex" href="/uprazhnenie/brass.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/101/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Брасс</span> <span class="ex-tag">Грудь, Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="бриллиантовые отжимания" data-m="1" data-q="2" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/brilliantovye-otzhimaniya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1384/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Бриллиантовые отжимания</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="бросание медицинского мя
4ча в стену стоя на коленях" data-m="2" data-q="12" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/brosanie-medicinskogo-myacha-v-stenu-stoya-na-kolenyah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/825/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Бросание медицинского мяча в стену стоя на коленях</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="бросание медицинского мяча стоя на коленях" data-m="2" data-q="12" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/brosanie-medicinskogo-myacha-stoya-na-kolenyah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/826/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Бросание медицинского мяча стоя на коленях</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="бросание мяча двумя руками лежа на полу" data-m="4" data-q="12" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/brosanie-myacha-dvumya-rukami-lezha-na-polu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/827/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Бросание мяча двумя руками лежа на полу</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="броски медбола в пол одной рукой" data-m="4" data-q="12" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/broski-medbola-v-pol-odnoj-rukoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/828/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Броски медбола в пол одной рукой</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="броски медбола за спину с максимальным усилием" data-m="3" data-q="12" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/broski-medbola-za-spinu-s-maksimalnym-usiliem.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/829/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Броски медбола за спину с максимальным усилием</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="броски медбола из стойки с опорой на три точки" data-m="2" data-q="12" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/broski-medbola-iz-stojki-s-oporoj-na-tri-tochki.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/831/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Броски медбола из стойки с опорой на три точки</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="броски медбола из-за головы в паре" data-m="3" data-q="12" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/broski-medbola-iz-za-golovy-v-pare.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/830/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Броски медбола из-за головы в паре</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="броски медбола одной рукой лежа на полу" data-m="4" data-q="12" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/broski-medbola-odnoj-rukoj-lezha-na-polu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/832/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Броски медбола одной рукой лежа на полу</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="броски медицинского мя
4ча в пол" data-m="17" data-q="12" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/broski-medicinskogo-myacha-v-pol.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/833/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Броски медицинского мяча в пол</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="броски медицинского мяча за спину" data-m="3" data-q="12" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/broski-medicinskogo-myacha-za-spinu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/834/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Броски медицинского мяча за спину</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="броски медицинского мяча из-за головы" data-m="17" data-q="12" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/broski-medicinskogo-myacha-iz-za-golovy.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/835/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Броски медицинского мяча из-за головы</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="броски медицинского мяча от груди лежа на полу" data-m="3" data-q="12" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/broski-medicinskogo-myacha-ot-grudi-lezha-na-polu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/836/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Броски медицинского мяча от груди лежа на полу</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="броски медицинского мяча с бегом" data-m="2" data-q="12" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/broski-medicinskogo-myacha-s-begom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/837/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Броски медицинского мяча с бегом</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="броски мяча (кроссфит)" data-m="5" data-q="12" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/broski-myacha-krossfit.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/838/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Броски мяча (кроссфит)</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="бросок мяча из-за головы с приседанием" data-m="5" data-q="4" data-l="1" data-v> <a class="ex" href="/uprazhnenie/brosok-myacha-iz-za-golovy-s-prisedaniem.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Бросок мяча из-за головы с приседанием</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="бросок мяча с наклоном стоя на босу" data-m="8" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/brosok-myacha-s-naklonom-stoya-na-bosu.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m8:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Бросок мяча с наклоном стоя на босу</sp
4an> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="быстрые подскоки с продвижением вперед" data-m="5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/bystrye-podskoki-s-prodvizheniem-vpered.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/839/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Быстрые подскоки с продвижением вперед</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="быстрые приседания на ящик с использованием эспандеров" data-m="5" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/bystrye-prisedaniya-na-yaschik-s-ispolzovaniem-espanderov.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/840/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Быстрые приседания на ящик с использованием эспандеров</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="быстрые приседания со штангой" data-m="5" data-q="1" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/bystrye-prisedaniya-so-shtangoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/124/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Быстрые приседания со штангой</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="быстрый бег с высоким подниманием бедра вокруг конуса" data-m="5" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/bystryj-beg-s-vysokim-podnimaniem-bedra-vokrug-konusa.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/841/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Быстрый бег с высоким подниманием бедра вокруг конуса</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="быстрый скалолаз" data-m="4" data-q="2" data-l data-v> <a class="ex" href="/uprazhnenie/bystryj-skalolaz.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1385/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Быстрый скалолаз</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="в наклоне отведение ноги назад с подъемом бодибара" data-m="9" data-q="16" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/v-naklone-otvedenie-nogi-nazad-s-podemom-bodibara.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1388/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">В наклоне отведение ноги назад с подъемом бодибара</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="вакуум" data-m="4" data-q data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/vakuum.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/754/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Вакуум</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="вакуум брюшной полости" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/vakuum-bryushnoj-polosti.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/842/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Вакуум брюшной полости</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="вариант растяжки отводящих мышц бедра из положения лежа" data-m="20" data-q="2" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/variant-rastyazhki-otvodyaschih-myshc-bedra-iz-polozheniya-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/843/male_1.png" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Вариант растяжки отводящих мышц бедра из положения лежа</span> <span class="ex-tag">Абдукторы</span> </span> </a> </li><li class="ex-item" data-rv data-name="ведение мяча ногами по площадке (100 м)" data-m="5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/vedenie-myacha-nogami-po-ploschadke-100-m.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Ведение мяча ногами по площадке (100 м)</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="ведение мяча руками по площадке (100 м)" data-m="5 14" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/vedenie-myacha-rukami-po-ploschadke-100-m.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main);--m14:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Ведение мяча руками по площадке (100 м)</span> <span class="ex-tag">Квадрицепсы, Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="велосипед с использованием мини петли" data-m="4" data-q="18" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/velosiped-s-ispolzovaniem-mini-petli.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1386/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Велосипед с использованием мини петли</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="велосипед со скручиванием на босу" data-m="4" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/velosiped-so-skruchivaniem-na-bosu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1387/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Велосипед со скручиванием на босу</sp
4an> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="велосипед со скручиванием с помощью мини петли" data-m="4" data-q="18" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/velosiped-so-skruchivaniem-s-pomoschyu-mini-petli.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1513/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Велосипед со скручиванием с помощью мини петли</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="вертикальная тяга к груди нижнего блока" data-m="18" data-q="5" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/vertikalnaya-tyaga-k-grudi-nizhnego-bloka.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/145/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Вертикальная тяга к груди нижнего блока</span> <span class="ex-tag">Трапеции</span> </span> </a> </li><li class="ex-item" data-rv data-name="вертикальная тяга на тренажере" data-m="16" data-q="3" data-l="1" data-v> <a class="ex" href="/uprazhnenie/vertikalnaya-tyaga-na-trenazhere.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/844/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Вертикальная тяга на тренажере</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="вертикальная тяга одной рукой в машине смита" data-m="3" data-q="3" data-l="1" data-v> <a class="ex" href="/uprazhnenie/vertikalnaya-tyaga-odnoj-rukoj-v-mashine-smita.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/845/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Вертикальная тяга одной рукой в машине Смита</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="вертикальные «ножницы»" data-m="4" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/vertikalnye-nozhnicy.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/712/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Вертикальные «Ножницы»</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="взятие гантелей в стойку" data-m="3" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/vzyatie-gantelej-v-stojku.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/846/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Взятие гантелей в стойку</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="взятие гантелей с виса в сед" data-m="5" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/vzyatie-gantelej-s-visa-v-sed.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/847/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Взятие гантелей с виса в сед</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="взятие гантелей с пола в сед" data-m="6" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/vzyatie-gantelej-s-pola-v-sed.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/848/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Взятие гантелей с пола в сед</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="взятие гири на грудь двумя руками" data-m="6" data-q="9" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/vzyatie-giri-na-grud-dvumya-rukami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/178/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Взятие гири на грудь двумя руками</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="взятие на грудь и толчок вразножку (в ножницы)" data-m="5" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/vzyatie-na-grud-i-tolchok-vraznozhku-v-nozhnicy.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/849/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Взятие на грудь и толчок вразножку (в ножницы)</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="взятие на грудь с выпадом" data-m="5" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/vzyatie-na-grud-s-vypadom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/850/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Взятие на грудь с выпадом</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="вис на одной руке" data-m="17" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/vis-na-odnoj-ruke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/200/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Вис на одной руке</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="вращение блина вокруг головы" data-m="3" data-q="6" data-l="2" data-v> <a class="ex" href="/uprazhnenie/vraschenie-blina-vokrug-golovy.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/742/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Вращение блина вокруг головы</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="вращение диска на вытянутых руках перед собой" data-m="3" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/vraschenie-diska-na-vytyanutyh-rukah-pered-soboj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/851/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Вращение диска на вытянутых руках перед собой</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="вращение лодыжки" data-m="7" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/vraschenie-lodyzhki.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/852/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Вращение лодыжки</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="вращения в тазобедренных суставах" data-m="19" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/vrascheniya-v-tazobedrennyh-sustavah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1389/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Вращения в тазобедренных суставах</span> <span class="ex-tag">Аддукторы</span> </span> </a> </li><li class="ex-item" data-rv data-name="вращения согнутой ногой стоя" data-m="20" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/vrascheniya-sognutoj-nogoj-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/853/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Вращения согнутой ногой стоя</span> <span class="ex-tag">Абдукторы</span> </span> </a> </li><li class="ex-item" data-rv data-name="выпад на босу с жимом эспандера одной рукой" data-m="3" data-q data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/vypad-na-bosu-s-zhimom-espandera-odnoj-rukoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1514/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Выпад на босу с жимом эспандера одной рукой</span> <span class="ex-tag">Плечи</span> </span> </a> </li>
4<li class="ex-item" data-rv data-name="выпад назад + подъем рук с бодибаром" data-m="9" data-q="16" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/vypad-nazad-podem-ruk-s-bodibarom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1390/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Выпад назад + подъем рук с бодибаром</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="выпад с жимом бодибара вверх" data-m="5" data-q="16" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/vypad-s-zhimom-bodibara-vverh.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1391/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Выпад с жимом бодибара вверх</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="выпад с одной ногой на фитболе" data-m="6" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/vypad-s-odnoj-nogoj-na-fitbole.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1392/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Выпад с одной ногой на фитболе</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="выпады вперед" data-m="5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/vypady-vpered.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/854/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Выпады вперед</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="выпады на степ-платформе" data-m="5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/vypady-na-step-platforme.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Выпады на степ-платформе</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="выпады назад" data-m="5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/vypady-nazad.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/749/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Выпады назад</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="выпады назад в ножницы" data-m="9" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/vypady-nazad-v-nozhnicy.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/855/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Выпады назад в ножницы</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="выпады назад в ножницы с весом" data-m="9" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/vypady-nazad-v-nozhnicy-s-vesom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/856/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Выпады назад в ножницы с весом</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="выпады с выпрыгиванием без смены ног" data-m="5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/vypady-s-vyprygivaniem-bez-smeny-nog.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/857/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Выпады с выпрыгиванием без смены ног</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="выпады с гантелями наÐ
4·Ð°Ð´" data-m="5" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/vypady-s-gantelyami-nazad.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1581/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Выпады с гантелями назад</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="выпады с переводом гири под ногой" data-m="17" data-q="9" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/vypady-s-perevodom-giri-pod-nogoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/859/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Выпады с переводом гири под ногой</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="выпады с передней ногой на босу" data-m="5" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/vypady-s-perednej-nogoj-na-bosu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1393/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Выпады с передней ногой на босу</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="выпады с проходкой с гантелями" data-m="5" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/vypady-s-prohodkoj-s-gantelyami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/860/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Выпады с проходкой с гантелями</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="выпады с проходкой с собственным весом" data-m="5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/vypady-s-prohodkoj-s-sobstvennym-vesom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/862/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Выпады с проходкой с собственным весом</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="выпады с проходкой со штангой над головой" data-m="5" data-q="1" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/vypady-s-prohodkoj-so-shtangoj-nad-golovoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/861/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Выпады с проходкой со штангой над головой</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="выпады со штангой назад с возвышения" data-m="5" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/vypady-so-shtangoj-nazad-s-vozvysheniya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/858/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Выпады со штангой назад с возвышения</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="выпрыгивания в присед из планки" data-m="5" data-q="13" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/vyprygivaniya-v-prised-iz-planki.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/863/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Выпрыгивания в присед из планки</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="выпрыгивания в сторону из положения полуприседа" data-m="5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/vyprygivaniya-v-storonu-iz-polozheniya-polupriseda.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/864/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Выпрыгивания в сторону из положения полуприседа</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="выпрыгивания одной ногой со скамьи" data-m="5" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/vyprygivaniya-odnoj-nogoj-so-skami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/865/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Выпрыгивания одной ногой со скамьи</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="выпрямления рук из-за головы с атлетическими санями в качестве отягощения" data-m="1" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/vypryamleniya-ruk-iz-za-golovy-s-atleticheskimi-sanyami-v-kachestve-otyagoscheniya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/866/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Выпрямления рук из-за головы с атлетическими санями в качестве отягощения</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="высокое поднимание бедра через шаг во время семенящего бега" data-m="6" data-q="13" data-l="1" data-v> <a class="ex" href="/uprazhnenie/vysokoe-podnimanie-bedra-cherez-shag-vo-vremya-semenyaschego-bega.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/867/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Высокое поднимание бедра через шаг во время семенящего бега</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="выталкивание партнера из квадрата" data-m="3 14" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/vytalkivanie-partnera-iz-kvadrata.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m3:var(--bm-main);--m14:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Выталкивание партнера из квадрата</span> <span class="ex-tag">Плечи, Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="выталкивание партнера спиной сидя" data-m="6" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/vytalkivanie-partnera-spinoj-sidya.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m6:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Выталкивание партнера спиной сидя</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="выход на прямые руки из положения планки" data-m="4" data-q="2" data-l="2" data-v> <a class="ex" href="/uprazhnenie/vyhod-na-pryamye-ruki-iz-polozheniya-planki.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/868/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Выход на прямые руки из положения планки</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="выходы на кольцах киппингом" data-m="17" data-q="6" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/vyhody-na-kolcah-kippingom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/869/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Выходы на кольцах киппингом</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="гакк-приседания" data-m="5" data-q="3" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/gakk-prisedaniya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/256/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Гакк-приседания</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="гакк-приседания с узкой постановкой стоп" data-m="5" data-q="3" data-l="2" data-v="1">
4 <a class="ex" href="/uprazhnenie/gakk-prisedaniya-s-uzkoj-postanovkoj-stop.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/267/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Гакк-приседания с узкой постановкой стоп</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="гимнастический мостик" data-m="8" data-q="13" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/gimnasticheskij-mostik.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/870/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Гимнастический мостик</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="гиперэкстензия на скамье" data-m="8" data-q="2" data-l="2" data-v> <a class="ex" href="/uprazhnenie/giperekstenziya-na-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/871/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Гиперэкстензия на скамье</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="гиперэкстензия на фитболе" data-m="8" data-q="4" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/giperekstenziya-na-fitbole.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/289/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Гиперэкстензия на фитболе</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="гиперэкстензия с бодибаром" data-m="8" data-q="6" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/giperekstenziya-s-bodibarom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1584/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Гиперэкстензия с бодибаром</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="глубокие отжимания на стульях" data-m="2" data-q="6" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/glubokie-otzhimaniya-na-stulyah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/762/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Глубокие отжимания на стульях</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="глубокие отжимания от штанги под углом на трицепс" data-m="1" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/glubokie-otzhimaniya-ot-shtangi-pod-uglom-na-triceps.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/872/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Глубокие отжимания от штанги под углом на трицепс</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="глубокие приседания с гирями" data-m="5" data-q="9" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/glubokie-prisedaniya-s-giryami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/310/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Глубокие приседания с гирями</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="глубокие приседания со штангой" data-m="5" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/glubokie-prisedaniya-so-shtangoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/320/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Глубокие приседания со штангой</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="горизонтальная тяга с использованием эспандера" data-m="17" data-q data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/gorizontalnaya-tyaga-s-ispolzovaniem-espandera.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1515/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Горизонтальная тяга с использованием эспандера</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="горизонтальная тяга эспандера с подъемом ноги на босу" data-m="17" data-q data-l="2" data-v="1">
4 <a class="ex" href="/uprazhnenie/gorizontalnaya-tyaga-espandera-s-podemom-nogi-na-bosu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1516/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Горизонтальная тяга эспандера с подъемом ноги на босу</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="горизонтальное отведение одной руки с использованием мини петли" data-m="3" data-q="18" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/gorizontalnoe-otvedenie-odnoj-ruki-s-ispolzovaniem-mini-petli.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1517/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Горизонтальное отведение одной руки с использованием мини петли</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="горизонтальное отведение рук с использованием мини петли" data-m="3" data-q="18" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/gorizontalnoe-otvedenie-ruk-s-ispolzovaniem-mini-petli.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1518/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Горизонтальное отведение рук с использованием мини петли</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="гребля с бодибаром" data-m="16" data-q="16" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/greblya-s-bodibarom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1394/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Гребля с бодибаром</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="гребной тренажер" data-m="5" data-q="3" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/grebnoj-trenazher.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/342/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Гребной тренажер</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="гусеница" data-m="16" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/gusenica.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m16:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Гусеница</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="двойные скручивания" data-m="4" data-q="13" data-l="1" data-v> <a class="ex" href="/uprazhnenie/dvojnye-skruchivaniya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/873/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Двойные скручивания</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="дворники с фитболом" data-m="4" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/dvorniki-s-fitbolom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1519/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Дворники с фитболом</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="диагональная планка на четвереньках" data-m="4" data-q="2" data-l data-v> <a class="ex" href="/uprazhnenie/diagonalnaya-planka-na-chetverenkah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1395/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Диагональная планка на четвереньках</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="диагональная планка на четвереньках с помощью босу" data-m="4" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/diagonalnaya-planka-na-chetverenkah-s-pomoschyu-bosu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1396/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Диагональная планка на четвереньках с помощью босу</sp
4an> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="диагональная складка" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/diagonalnaya-skladka.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1397/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Диагональная складка</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="диагональные удержания фитбола лежа на спине" data-m="4" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/diagonalnye-uderzhaniya-fitbola-lezha-na-spine.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1520/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Диагональные удержания фитбола лежа на спине</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="диагональный подъем в лодочке на босу" data-m="8" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/diagonalnyj-podem-v-lodochke-na-bosu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1398/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Диагональный подъем в лодочке на босу</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="динамическая планка с переходом на локти и подъемом на прямые руки" data-m="4" data-q="13" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/dinamicheskaya-planka-s-perehodom-na-lokti-i-podemom-na-pryamye-ruki.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/874/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Динамическая планка с переходом на локти и подъемом на прямые руки</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="динамическая растяжка мышц спины" data-m="17" data-q="13" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/dinamicheskaya-rastyazhka-myshc-spiny.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/875/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Динамическая растяжка мышц спины</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="динамичная планка ноги вместе, прыжком ноги врозь" data-m="4" data-q="13" data-l="1" data-v> <a class="ex" href="/uprazhnenie/dinamichnaya-planka-nogi-vmeste-pryzhkom-nogi-vroz.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m4:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Динамичная планка ноги вместе, прыжком ноги врозь</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="динамичная растяжка задней поверхности бедра" data-m="6" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/dinamichnaya-rastyazhka-zadnej-poverhnosti-bedra.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/877/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Динамичная растяжка задней поверхности бедра</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="езда на велосипеде" data-m="5" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/ezda-na-velosipede.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/353/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Езда на велосипеде</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="езда на лежачем велотренажере" data-m="5" data-q="3" data-l="1" data-v> <a class="ex" href="/uprazhnenie/ezda-na-lezhachem-velotrenazhere.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/374/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Езда на лежачем велотренажере</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим бодибара из-за головы" data-m="3" data-q="16" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-bodibara-iz-za-golovy.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1399/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим бодибара из-за головы</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим бредфорда стоя" data-m="3" data-q="1" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-bredforda-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/880/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим Бредфорда стоя</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим в подъеме туловища из положения лежа" data-m="4" data-q="1" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-v-podeme-tulovischa-iz-polozheniya-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/385/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим в подъеме туловища из положения лежа</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим гантелей лежа на наклонной скамье нейтральным хватом" data-m="2" data-q="10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/zhim-gantelej-lezha-na-naklonnoj-skame-nejtralnym-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/881/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Жим гантелей лежа на наклонной скамье нейтральным хватом</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим гантелей лежа на полу" data-m="1" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-gantelej-lezha-na-polu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/418/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим гантелей лежа на полу</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим гантелей лежа на скамье с положительным наклоном хватом молоток" data-m="2" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-gantelej-lezha-na-skame-s-polozhitelnym-naklonom-hvatom-molotok.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/441/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим гантелей лежа на скамье с положительным наклоном хватом молоток</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим гантелей лежа на фитболе" data-m="2" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-gantelej-lezha-na-fitbole.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1521/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим гантелей лежа на фитболе</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим гантелей лежа нейтральным хватом" data-m="2" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-gantelej-lezha-nejtralnym-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/882/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим гантелей лежа нейтральным хватом</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим гантелей на скамье с отрицательным наклоном" data-m="2" data-q="10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/zhim-gantelej-na-skame-s-otricatelnym-naklonom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/29/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Жим гантелей на скамье с отрицательным наклоном</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим гантелей плечами Ð
4½Ð° наклонной скамье" data-m="3" data-q="10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/zhim-gantelej-plechami-na-naklonnoj-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/21/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Жим гантелей плечами на наклонной скамье</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим гантелей сидя с наклоном" data-m="3" data-q="10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/zhim-gantelej-sidya-s-naklonom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/883/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Жим гантелей сидя с наклоном</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим гантелей стоя прямым хватом" data-m="3" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-gantelej-stoya-pryamym-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/884/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим гантелей стоя прямым хватом</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим гантели вверх стоя" data-m="3" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-ganteli-vverh-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1400/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим гантели вверх стоя</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим гантели одной рукой стоя" data-m="3" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-ganteli-odnoj-rukoj-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/885/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим гантели одной рукой стоя</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим гири в ладони" data-m="6" data-q="9" data-l="2" data-v> <a class="ex" href="/uprazhnenie/zhim-giri-v-ladoni.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/34/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Жим гири в ладони</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим гири в наклоне" data-m="4" data-q="9" data-l="4" data-v> <a class="ex" href="/uprazhnenie/zhim-giri-v-naklone.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/35/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Жим гири в наклоне</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим гири к плечу" data-m="6" data-q="9" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-giri-k-plechu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/37/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">
4Жим гири к плечу</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим гири лежа одной рукой" data-m="2" data-q="9" data-l="1" data-v> <a class="ex" href="/uprazhnenie/zhim-giri-lezha-odnoj-rukoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/474/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Жим гири лежа одной рукой</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим гири лежа со скрещенными ногами" data-m="2" data-q="9" data-l="2" data-v> <a class="ex" href="/uprazhnenie/zhim-giri-lezha-so-skreschennymi-nogami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/556/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Жим гири лежа со скрещенными ногами</span> <span 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гири одной рукой лежа на полу</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим гири одной рукой с отведением локтя в сторону" data-m="3" data-q="9" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-giri-odnoj-rukoj-s-otvedeniem-loktya-v-storonu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/888/male_1.png" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим гири одной рукой с отведением локтя в сторону</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим гири одной рукой сидя на полу" data-m="3" data-q="9" data-l="2" data-v> <a class="ex" href="/uprazhnenie/zhim-giri-odnoj-rukoj-sidya-na-polu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/887/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Жим гири одной рукой сидя на полу</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим гири от арнольда шварценеггера" data-m="3" data-q="9" data-l="2" data-v> <a class="ex" href="/uprazhnenie/zhim-giri-ot-arnolda-shvarceneggera.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/559/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Жим гири от Арнольда Шварценеггера</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим гири, держа ее на ладони" data-m="6" data-q="9" data-l="2" data-v> <a class="ex" href="/uprazhnenie/zhim-giri-derzha-ee-na-ladoni.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/886/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Жим гири, держа ее на ладони</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим гирь над головой из приседа" data-m="3" data-q="9" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-gir-nad-golovoj-iz-priseda.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/889/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим гирь над головой из приседа</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим лежа в машине смита" data-m="2" data-q="3 8" data-l="1" data-v> <a class="ex" href="/uprazhnenie/zhim-lezha-v-mashine-smita.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/27/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Жим лежа в машине Смита</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим лежа на наклонной скамье в машине смита" data-m="2" data-q="3 8" data-l="1" data-v> <a class="ex" href="/uprazhnenie/zhim-lezha-na-naklonnoj-skame-v-mashine-smita.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/40/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Жим лежа на наклонной скамье в машине Смита</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим лежа на полу" data-m="2" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-lezha-na-polu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/20/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим лежа на полу</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим лежа на полу с цепями" data-m="1" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/zhim-lezha-na-polu-s-cepyami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/890/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Жим лежа на полу с цепями</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим лежа с цепями" data-m="2" data-q="6" data-l="2" data-v> <a class="ex" href="/uprazhnenie/zhim-lezha-s-cepyami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/891/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Жим лежа с цепями</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим лежа с эспандером" data-m="2" data-q="11" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-lezha-s-espanderom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/892/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим лежа с эспандером</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим лежа узким хватом в машине смита" data-m="1" data-q="3 8" data-l="1" data-v> <a class="ex" href="/uprazhnenie/zhim-lezha-uzkim-hvatom-v-mashine-smita.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/43/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Жим лежа узким хватом в машине Смита</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим лежа узким хватом с гантелью" data-m="1" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-lezha-uzkim-hvatom-s-gantelyu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/893/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим лежа узким хватом с гантелью</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li 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aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим на плечи в тросовом тренажере сидя</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим на шею лежа на горизонтальной скамье" data-m="2" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-na-sheyu-lezha-na-gorizontalnoj-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/24/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим на шею лежа на горизонтальной скамье</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим нижнего блока на трицепс лежа" data-m="1" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-nizhnego-bloka-na-triceps-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/46/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим нижнего блока на трицепс лежа</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим ногами в машине смита" data-m="5" data-q="3" data-l="4" data-v> <a class="ex" href="/uprazhnenie/zhim-nogami-v-mashine-smita.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/896/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Жим ногами в машине Смита</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим одной ногой в 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<span class="ex-b"> <span class="ex-t">Жим от груди в тренажере сидя</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим от груди в тренажере хаммер" data-m="2" data-q="3" data-l="1" data-v> <a class="ex" href="/uprazhnenie/zhim-ot-grudi-v-trenazhere-hammer.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/899/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Жим от груди в тренажере Хаммер</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим от груди на блоке" data-m="2" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-ot-grudi-na-bloke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/900/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><sv
4g viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим от груди на блоке</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим плечами лежа на наклонной скамье" data-m="3" data-q="1" data-l="1" data-v> <a class="ex" href="/uprazhnenie/zhim-plechami-lezha-na-naklonnoj-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/23/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Жим плечами лежа на наклонной скамье</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим рук вверх с нижнего блока (сидя на наклонной скамье)" data-m="2" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-ruk-vverh-s-nizhnego-bloka-sidya-na-naklonnoj-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/901/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим рук вверх с нижнего блока (сидя на наклонной скамье)</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим свенда" data-m="2" data-q="6" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-svenda.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/463/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим Свенда</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим сидя в тренажере на 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aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим штанги лежа на скамье используя бруски</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим штанги лежа на скамье используя цепи" data-m="2" data-q="1" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-shtangi-lezha-na-skame-ispolzuya-cepi.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/60/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим штанги лежа на скамье используя цепи</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим штанги на наклонной скамье лежа лицом вниз" data-m="3" data-q="1" data-l="1" data-v> <a class="ex" 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4Жим EZ-штанги ко лбу</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="жим ez-штанги узким хватом" data-m="1" data-q="15" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/zhim-ez-shtangi-uzkim-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/879/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жим EZ-штанги узким хватом</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="жимовой швунг гантелей" data-m="3" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/zhimovoj-shvung-gantelej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/897/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Жимовой швунг гантелей</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="забегания за спину партнера приставными шаÐ
4³Ð°Ð¼Ð¸" data-m="6" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/zabeganiya-za-spinu-partnera-pristavnymi-shagami.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m6:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Забегания за спину партнера приставными шагами</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="запрыгивание на ящик толчком с одной ноги" data-m="6" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/zaprygivanie-na-yaschik-tolchkom-s-odnoj-nogi.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/908/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Запрыгивание на ящик толчком с одной ноги</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="запрыгивания на бокс (кроссфит)" data-m="5" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/zaprygivaniya-na-boks-krossfit.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/909/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Запрыгивания на бокс (кроссфит)</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="запрыгивания на скамью поочередно каждой ногой" data-m="5" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/zaprygivaniya-na-skamyu-poocheredno-kazhdoj-nogoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/910/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Запрыгивания на скамью поочередно каждой ногой</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="запрыгивания на ящик" data-m="6" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/zaprygivaniya-na-yaschik.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1588/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Запрыгивания на ящик</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="запрыгивания на ящики разной высоты" data-m="5" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/zaprygivaniya-na-yaschiki-raznoj-vysoty.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/911/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Запрыгивания на ящики разной высоты</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="заход на скамью без веса" data-m="5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/zahod-na-skamyu-bez-vesa.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/759/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Заход на скамью без веса</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="заход на скамью с гантелями" data-m="5" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/zahod-na-skamyu-s-gantelyami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/67/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Заход на скамью с гантелями</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="заход на скамью со штангой" data-m="5" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/zahod-na-skamyu-so-shtangoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/68/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Заход на скамью со штангой</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="заход на степ-платформу" data-m="5" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/zahod-na-step-platformu.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Заход на степ-платформу</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="зашагивания на лавку с высоким подниманием колена" data-m="5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/zashagivaniya-na-lavku-s-vysokim-podnimaniem-kolena.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/912/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Зашагивания на лавку с высоким подниманием колена</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="звезда" data-m="4" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/zvezda.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1401/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Звезда</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="игра «регби»" data-m="3 5 6 14 16" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/igra-regbi.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m3:var(--bm-main);--m5:var(--bm-main);--m6:var(--bm-main);--m14:var(--bm-main);--m16:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Игра «Регби»</span> <span class="ex-tag">Плечи, Квадрицепсы, Бедра, Предплечья, Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="изолированное разведение гантелей в стороны" data-m="3" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/izolirovannoe-razvedenie-gantelej-v-storony.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/70/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Изолированное разведение гантелей в стороны</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="изолированное разведение гантелей в стороны двумя руками" data-m="3" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/izolirovannoe-razvedenie-gantelej-v-storony-dvumya-rukami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/71/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Изолированное разведение гантелей в стороны двумя руками</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="изометрическое упражнение на укрепление мышц шеи сбоку" data-m="21" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/izometricheskoe-uprazhnenie-na-ukreplenie-myshc-shei-sboku.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/913/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Изометрическое упражнение на укрепление мышц шеи сбоку</span> <span class="ex-tag">Шея</span> </span> </a> </li><li class="ex-item" data-rv data-name="каракатица" data-m="3 6" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/karakatica.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m3:var(--bm-main);--m6:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Каракатица</span> <span class="ex-tag">Плечи, Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="касания стоп" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/kasaniya-stop.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/72/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Касания стоп</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="катание на роликах" data-m="5" data-q="6" data-l="2" data-v> <a class="ex" href="/uprazhnenie/katanie-na-rolikah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/915/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Катание на роликах</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="классическая планка" data-m="4" data-q="13" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/klassicheskaya-planka.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/916/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Классическая планка</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="кластеры" data-m="5" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/klastery.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/917/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Кластеры</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="комплексная разминка" data-m="1 2 3 4 5 6 7 8 9 14 15 16 17 18 19 20 21" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/kompleksnaya-razminka.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/625/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Комплексная разминка</span> <span class="ex-tag">Трицепсы, Грудь, Плечи, Пресс, Квадрицепсы, Бедра, Икры, Нижняя часть спины, Ягодицы, Предплечья, Бицепс, Средняя часть спины, Широчайшие мышцы спины, Трапеции, Аддукторы, Абдукторы, Шея</span> </span> </a> </li><li class="ex-item" data-rv data-name="комплексная растяжка" data-m data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/kompleksnaya-rastyazhka.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Комплексная растяжка</span>  </span> </a> </li><li class="ex-item" data-rv data-name="комплексная растяжка дельт" data-m="3" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/kompleksnaya-rastyazhka-delt.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/74/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Комплексная растяжка дельт</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="комплексное упражнение на трицепс на наклонной скамье" data-m="1" data-q="1" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/kompleksnoe-uprazhnenie-na-triceps-na-naklonnoj-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/75/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Комплексное упражнение на трицепс на наклонной скамье</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="комплексный жим штанги сидя" data-m="3" data-q="1" data-l="1" data-v> <a class="ex" href="/uprazhnenie/kompleksnyj-zhim-shtangi-sidya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/77/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Комплексный жим штанги сидя</span> <span class="ex-tag">Плечи</span> </span> </a> 
4</li><li class="ex-item" data-rv data-name="концентрированные сгибания руки с гантелью стоя в наклоне" data-m="15" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/koncentrirovannye-sgibaniya-ruki-s-gantelyu-stoya-v-naklone.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/918/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Концентрированные сгибания руки с гантелью стоя в наклоне</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="косые скручивания к колену" data-m="4" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/kosye-skruchivaniya-k-kolenu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/711/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Косые скручивания к колену</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="косые скручивания на наклонной скамье" data-m="4" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/kosye-skruchivaniya-na-naklonnoj-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/81/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Косые скручивания на наклонной скамье</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="косые скручивания на скамье" data-m="4" data-q="13" data-l="1" data-v> <a class="ex" href="/uprazhnenie/kosye-skruchivaniya-na-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/919/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Косые скручивания на скамье</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="кроль (вольный стиль)" data-m="1 3 17" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/krol-volnyj-stil.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/82/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Кроль (вольный стиль)</span> <span class="ex-tag">Трицепсы, Плечи, Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="кроссовер с узким положением ног" data-m="2" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/krossover-s-uzkim-polozheniem-nog.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/920/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Кроссовер с узким положением ног</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="кроссовер с эспандером" data-m="2" data-q="11" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/krossover-s-espanderom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/83/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Кроссовер с эспандером</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="кроссоверы на нижнем блоке" data-m="2" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/krossovery-na-nizhnem-bloke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/921/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Кроссоверы на нижнем блоке</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="кроссоверы одной рукой" data-m="2" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/krossovery-odnoj-rukoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/922/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Кроссоверы одной рукой</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="круговая передача гантели лежа на животе" data-m="18" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/krugovaya-peredacha-ganteli-lezha-na-zhivote.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1402/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Круговая передача гантели лежа на животе</span> <span class="ex-tag">Трапеции</span> </span> </a> </li><li class="ex-item" data-rv data-name="круговой подъем ног" data-m="4" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/krugovoj-podem-nog.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1403/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Круговой подъем ног</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="круговые вращения ногой стоя на четвереньках" data-m="20" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/krugovye-vrascheniya-nogoj-stoya-na-chetverenkah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/923/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Круговые вращения ногой стоя на четвереньках</span> <span class="ex-tag">Абдукторы</span> </span> </a> </li><li class="ex-item" data-rv data-name="круговые движения запястьями" data-m="14" data-q="13" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/krugovye-dvizheniya-zapyastyami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/924/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Круговые движения запястьями</span> <span class="ex-tag">Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="круговые движения коленями" data-m="7" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/krugovye-dvizheniya-kolenyami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/84/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Круговые движения коленями</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="круговые движения корпусом в планке" data-m="4" data-q="13" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/krugovye-dvizheniya-korpusom-v-planke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/925/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Круговые движения корпусом в планке</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="круговые движения локтями" data-m="3" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/krugovye-dvizheniya-loktyami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/85/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Круговые движения локтями</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="круговые движения плечами" data-m="3" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/krugovye-dvizheniya-plechami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/86/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Круговые движения плечами</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="круговые движения руками" data-m="3" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/krugovye-dvizheniya-rukami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/87/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Круговые движения руками</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="крутим руль с бодибаром" data-m="3" data-q="16" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/krutim-rul-s-bodibarom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1404/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Крутим руль с бодибаром</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="крутим руль с гантелью + сгибание" data-m="3" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/krutim-rul-s-gantelyu-sgibanie.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1405/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Крутим руль с гантелью + сгибание</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="кубинский жим" data-m="3" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/kubinskij-zhim.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/88/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Кубинский жим</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="кувырок вперед" data-m data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/kuvyrok-vpered.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/600/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Кувырок вперед</span>  </span> </a> </li><li class="ex-item" data-rv data-name="кувырок вперёд со стойки" data-m="3" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/kuvyrok-vperyod-so-stojki.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m3:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Кувырок вперёд со стойки</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="кувырок вперед через плечо" data-m="3" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/kuvyrok-vpered-cherez-plecho.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m3:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Кувырок вперед через плечо</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="кувырок назад" data-m data-q data-l="1" data-v> <a class="ex" href="/uprazhnenie/kuvyrok-nazad.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Кувырок назад</span>  </span> </a> </li><li class="ex-item" data-rv data-name="кувырок назад с выходом на шпагат" data-m data-q data-l data-v> <a class="ex" href="/uprazhnenie/kuvyrok-nazad-s-vyhodom-na-shpagat.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Кувырок назад с выходом на шпагат</span>  </span> </a> </li><li class="ex-item" data-rv data-name="кувырок назад со страховкой" data-m="4" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/kuvyrok-nazad-so-strahovkoj.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m4:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Кувырок назад со страховкой</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="кувырок назад через плечо" data-m="4" data-q="2" data-l="1" data-v> <a class=
4"ex" href="/uprazhnenie/kuvyrok-nazad-cherez-plecho.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m4:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Кувырок назад через плечо</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="кэса-гатамэ (удержание с боку)" data-m="15" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/kesa-gatame-uderzhanie-s-boku.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/637/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">КЭСА-ГАТАМЭ (Удержание с боку)</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="ласточка" data-m="5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/lastochka.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Ласточка</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="легкие прыжки на месте" data-m="7" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/legkie-pryzhki-na-meste.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/926/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Легкие прыжки на месте</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="лодочка на спине" data-m="4" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/lodochka-na-spine.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1406/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Лодочка на спине</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="махи гантелей из стороны в сторону с разворотом корпуса" data-m="4" data-q="10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/mahi-gantelej-iz-storony-v-storonu-s-razvorotom-korpusa.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/927/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Махи гантелей из стороны в сторону с разворотом корпуса</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="махи гантелями перед собой" data-m="6" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/mahi-gantelyami-pered-soboj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/928/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Махи гантелями перед собой</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="махи гирей двумя руками" data-m="6" data-q="9" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/mahi-girej-dvumya-rukami-929.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/929/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Махи гирей двумя руками</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="махи гирей одной рукой" data-m="6" data-q="9" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/mahi-girej-odnoj-rukoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/89/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Махи гирей одной рукой</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="махи гири двумя руками" data-m="6" data-q="9" data-l="2" data-v> <a class="ex" href="/uprazhnenie/mahi-girej-dvumya-rukami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/740/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Махи гири двумя руками</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="махи назад" data-m="5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/mahi-nazad.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/91/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Махи назад</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="махи ногами лежа на скамье" data-m="9" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/mahi-nogami-lezha-na-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/93/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Махи ногами лежа на скамье</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="махи ногой" data-m="9" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/mahi-nogoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/94/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Махи ногой</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="махи ногой назад" data-m="9" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/mahi-nogoj-nazad.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/930/male_1.png" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Махи ногой назад</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="махи руками с эспандером" data-m="3" data-q="11" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/mahi-rukami-s-espanderom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/95/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Махи руками с эспандером</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="медитация" data-m data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/meditaciya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/624/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Медитация</span>  </span> </a> </li><li class="ex-item" data-rv data-name="медленный скалолаз" data-m="4" data-q="2" data-l data-v> <a class="ex" href="/uprazhnenie/medlennyj-skalolaz.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1407/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Медленный скалолаз</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="медленный скалолаз с мини петлей" data-m="4" data-q="18" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/medlennyj-skalolaz-s-mini-petlej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1522/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Медленный скалолаз с мини петлей</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="мертвая тяга рикши" data-m="5" data-q="6" data-l="2" data-v> <a class="ex" href="/uprazhnenie/mertvaya-tyaga-rikshi.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/931/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Мертвая тяга рикши</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="мертвая тяга с гантелями" data-m="9" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/mertvaya-tyaga-s-gantelyami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1408/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Мертвая тяга с гантелями</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="мини игра «вышибалы в командах»" data-m="3 5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/mini-igra-vyshibaly-v-komandah.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m3:var(--bm-main);--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Мини игра «Вышибалы в командах»</span> <span class="ex-tag">Плечи, Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="мини игра «зайцы и кролики»" data-m="3 6" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/mini-igra-zajcy-i-kroliki.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m3:var(--bm-main);--m6:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Мини игра «Зайцы и кролики»</span> <span class="ex-tag">Плечи, Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="мини игра «реакция кошки»" data-m="3" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/mini-igra-reakciya-koshki.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m3:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Мини игра «Реакция кошки»</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="мостик на одной ноге" data-m="9" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/mostik-na-odnoj-noge.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/932/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Мостик на одной ноге</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="накаты на борцовском мосту" data-m="21" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/nakaty-na-borcovskom-mostu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/627/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">
4Накаты на борцовском мосту</span> <span class="ex-tag">Шея</span> </span> </a> </li><li class="ex-item" data-rv data-name="накаты на переднем мосту" data-m="21" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/nakaty-na-perednem-mostu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/626/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Накаты на переднем мосту</span> <span class="ex-tag">Шея</span> </span> </a> </li><li class="ex-item" data-rv data-name="наклон в сторону на мяче с отягощением" data-m="4" data-q="4" data-l="2" data-v> <a class="ex" href="/uprazhnenie/naklon-v-storonu-na-myache-s-otyagoscheniem.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/97/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Наклон в сторону на мяче с отягощением</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="наклоны в сторону со штангой" data-m="4" data-q="1" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/naklony-v-storonu-so-shtangoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/99/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Наклоны в сторону со штангой</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="наклоны в стороны" data-m="4" data-q="2" data-l data-v> <a class="ex" href="/uprazhnenie/naklony-v-storony.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1409/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Наклоны в стороны</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="наклоны вперед" data-m="9" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/naklony-vpered.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/752/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Наклоны вперед</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="наклоны вперед с резиной" data-m="6" data-q="11" data-l="1" data-v> <a class="ex" href="/uprazhnenie/naklony-vpered-s-rezinoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/933/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Наклоны вперед с резиной</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="наклоны вперед с резиной возле опоры" data-m="6" data-q="11" data-l="1" data-v> <a class="ex" href="/uprazhnenie/naklony-vpered-s-rezinoj-vozle-opory.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/934/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Наклоны вперед с резиной возле опоры</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="наклоны корпуса в сторону с петлей" data-m="4" data-q="11" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/naklony-korpusa-v-storonu-s-petlej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1523/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Наклоны корпуса в сторону с петлей</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="наклоны с фитболом" data-m="4" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/naklony-s-fitbolom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1524/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Наклоны с фитболом</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="наматывание веревки на ролик для запястий" data-m="14" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/namatyvanie-verevki-na-rolik-dlya-zapyastij.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/935/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Наматывание веревки на ролик для запястий</span> <span class="ex-tag">Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="наружная ротация плеча с использованием петли" data-m="3" data-q="11" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/naruzhnaya-rotaciya-plecha-s-ispolzovaniem-petli.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1525/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Наружная ротация плеча с использованием петли</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="наружная ротация плеча с использованием эспандера" data-m="3" data-q="11" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/naruzhnaya-rotaciya-plecha-s-ispolzovaniem-espandera.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/936/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Наружная ротация плеча с использованием эспандера</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="негативные подтягивания" data-m="17" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/negativnye-podtyagivaniya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/697/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Негативные подтягивания</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="ножницы на босу" data-m="4" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/nozhnicy-na-bosu.html"> <span class="ph-img">
4 <img src="https://atletiq.com/content/exercises/1410/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Ножницы на босу</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="обратная гиперэкстензия" data-m="6" data-q="3" data-l="2" data-v> <a class="ex" href="/uprazhnenie/obratnaya-giperekstenziya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/6/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Обратная гиперэкстензия</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="обратная планка на прямых руках" data-m="4" data-q="13" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/obratnaya-planka-na-pryamyh-rukah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/937/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Обратная планка на прямых руках</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="обратная планка неполная" data-m="9" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/obratnaya-planka-nepolnaya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1411/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Обратная планка неполная</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="обратная планка полная" data-m="9" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/obratnaya-planka-polnaya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1412/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Обратная планка полная</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="обратное скручивание лежа на животе" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/obratnoe-skruchivanie-lezha-na-zhivote.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/100/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Обратное скручивание лежа на животе</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="обратные отжимания на фитболе" data-m="1" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/obratnye-otzhimaniya-na-fitbole.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1526/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Обратные отжимания на фитболе</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="обратные отжимания от пола" data-m="1" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/obratnye-otzhimaniya-ot-pola.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/743/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Обратные отжимания от пола</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="обратные подтягивания на кольцах" data-m="16" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/obratnye-podtyagivaniya-na-kolcah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/938/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Обратные подтягивания на кольцах</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="обратные подтягивания на петлях" data-m="16" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/obratnye-podtyagivaniya-na-petlyah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/939/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Обратные подтягивания на петлях</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="обратные скручивания лежа у нижнего блока" data-m="4" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/obratnye-skruchivaniya-lezha-u-nizhnego-bloka.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/940/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Обратные скручивания лежа у нижнего блока</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="обратные скручивания с бодибаром под коленями" data-m="4" data-q="16" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/obratnye-skruchivaniya-s-bodibarom-pod-kolenyami.html"> <span class="ph-img">
4 <img src="https://atletiq.com/content/exercises/1413/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Обратные скручивания с бодибаром под коленями</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="обратные скручивания с ногами на весу" data-m="4" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/obratnye-skruchivaniya-s-nogami-na-vesu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/941/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Обратные скручивания с ногами на весу</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="обратные скручивания с фитболом" data-m="4" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/obratnye-skruchivaniya-s-fitbolom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1527/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Обратные скручивания с фитболом</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="обратный велосипед" data-m="4" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/obratnyj-velosiped.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m4:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Обратный велосипед</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="обратный жим лежа на скамье" data-m="1" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/obratnyj-zhim-lezha-na-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/102/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Обратный жим лежа на скамье</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="опускание ноги из положения лежа" data-m="4" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/opuskanie-nogi-iz-polozheniya-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1414/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Опускание ноги из положения лежа</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="отбрасывания ног партнеру" data-m="4" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/otbrasyvaniya-nog-partneru.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m4:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Отбрасывания ног партнеру</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="отведение гантелей назад в наклоне" data-m="1" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otvedenie-gantelej-nazad-v-naklone.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/104/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отведение гантелей назад в наклоне</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="отведение гантелей через стороны лежа" data-m="2" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/otvedenie-gantelej-cherez-storony-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/105/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отведение гантелей через стороны лежа</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="отведение ноги в сторону" data-m="20" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otvedenie-nogi-v-storonu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/106/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отведение ноги в сторону</span> <span class="ex-tag">Абдукторы</span> </span> </a> </li><li class="ex-item" data-rv data-name="отведение ноги в сторону с использованием петли" data-m="9" data-q="11" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/otvedenie-nogi-v-storonu-s-ispolzovaniem-petli.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1528/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отведение ноги в сторону с использованием петли</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="отведение ноги на четвереньках с использованием мини петли" data-m="9" data-q="18" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otvedenie-nogi-na-chetverenkah-s-ispolzovaniem-mini-petli.html"> <span class="ph-img">
4 <img src="https://atletiq.com/content/exercises/1415/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отведение ноги на четвереньках с использованием мини петли</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="отведение ноги назад в тренажере" data-m="9" data-q="3" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/otvedenie-nogi-nazad-v-trenazhere.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/756/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отведение ноги назад в тренажере</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="отведение ноги назад на четвереньках с резиновой петлей" data-m="9" data-q="11" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/otvedenie-nogi-nazad-na-chetverenkah-s-rezinovoj-petlej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1529/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отведение ноги назад на четвереньках с резиновой петлей</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="отведение ноги назад на четвереньках с эспандером" data-m="9" data-q data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/otvedenie-nogi-nazad-na-chetverenkah-s-espanderom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1530/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отведение ноги назад на четвереньках с эспандером</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="отведение ноги назад стоя с резиновой петлей" data-m="9" data-q="11" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/otvedenie-nogi-nazad-stoya-s-rezinovoj-petlej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1531/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отведение ноги назад стоя с резиновой петлей</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="отведение ноги назад стоя с фитболом" data-m="9" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otvedenie-nogi-nazad-stoya-s-fitbolom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1532/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отведение ноги назад стоя с фитболом</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="отведение ноги назад стоя, с использованием эспандера" data-m="9" data-q="11" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otvedenie-nogi-nazad-stoya-s-ispolzovaniem-espandera.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/942/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отведение ноги назад стоя, с использованием эспандера</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="отведение ноги с бодибаром лежа на боку" data-m="9" data-q="16" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otvedenie-nogi-s-bodibarom-lezha-na-boku.html"> <span class="ph-img">
4 <img src="https://atletiq.com/content/exercises/1416/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отведение ноги с бодибаром лежа на боку</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="отведение ноги с подъемом бодибара" data-m="9" data-q="16" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otvedenie-nogi-s-podemom-bodibara.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1417/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отведение ноги с подъемом бодибара</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="отведение ноги с помощью фитбола" data-m="9" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otvedenie-nogi-s-pomoschyu-fitbola.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1533/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отведение ноги с помощью фитбола</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="отведение ноги стоя" data-m="9" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otvedenie-nogi-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1418/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отведение ноги стоя</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="отведение ноги стоя с использованием мини петли" data-m="9" data-q="18" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otvedenie-nogi-stoya-s-ispolzovaniem-mini-petli.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1534/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отведение ноги стоя с использованием мини петли</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="отведение одной руки с использованием резиновой петли" data-m="3" data-q="11" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/otvedenie-odnoj-ruki-s-ispolzovaniem-rezinovoj-petli.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1535/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отведение одной руки с использованием резиновой петли</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="отведение прямой ноги назад стоя с использованием мини петли" data-m="9" data-q="18" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otvedenie-pryamoj-nogi-nazad-stoya-s-ispolzovaniem-mini-petli.html"> <span class="ph-img">
4 <img src="https://atletiq.com/content/exercises/1419/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отведение прямой ноги назад стоя с использованием мини петли</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="отведение рук в стороны с использованием эспандера" data-m="3" data-q data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/otvedenie-ruk-v-storony-s-ispolzovaniem-espandera.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1536/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отведение рук в стороны с использованием эспандера</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="отведение рук лежа на фитболе" data-m="3" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otvedenie-ruk-lezha-na-fitbole.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1537/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отведение рук лежа на фитболе</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="отведение рук с гантелями" data-m="3" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otvedenie-ruk-s-gantelyami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1420/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отведение рук с гантелями</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="отведение руки в блоке" data-m="3" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otvedenie-ruki-v-bloke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/943/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отведение руки в блоке</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="отведение руки в сторону в наклоне на блоке" data-m="3" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otvedenie-ruki-v-storonu-v-naklone-na-bloke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/107/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отведение руки в сторону в наклоне на блоке</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="отведение руки в сторону на нижнем блоке" data-m="3" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otvedenie-ruki-v-storonu-na-nizhnem-bloke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/108/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отведение руки в сторону на нижнем блоке</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="отведение согнутой ноги назад на четвереньках с мини петлей" data-m="9" data-q="18" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otvedenie-sognutoj-nogi-nazad-na-chetverenkah-s-mini-petlej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1538/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отведение согнутой ноги назад на четвереньках с мини петлей</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания на брусьях на трицепс" data-m="1" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otzhimaniya-na-brusyah-na-triceps.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/944/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отжимания на брусьях на трицепс</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания на двух босу с колен + полные" data-m="2" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otzhimaniya-na-dvuh-bosu-s-kolen-polnye.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1421/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отжимания на двух босу с колен + полные</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания на кольцах (петлях)" data-m="2" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/otzhimaniya-na-kolcah-petlyah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/945/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Отжимания на кольцах (петлях)</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания на кольцах (строгие)" data-m="1" data-q="6" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/otzhimaniya-na-kolcah-strogie.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/946/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отжимания на кольцах (Строгие)</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания на одной руке" data-m="2" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/otzhimaniya-na-odnoj-ruke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/560/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отжимания на одной руке</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания на одной руке с подставкой" data-m="2" data-q="6" data-l="2" data-v> <a class="ex" href="/uprazhnenie/otzhimaniya-na-odnoj-ruke-s-podstavkoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/708/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Отжимания на одной руке с подставкой</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания на перекладине обычным хватом" data-m="3" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/otzhimaniya-na-perekladine-obychnym-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/696/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Отжимания на перекладине обычным хватом</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания от босу с использованием эспандера" data-m="2" data-q data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/otzhimaniya-ot-bosu-s-ispolzovaniem-espandera.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1539/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отжимания от босу с использованием эспандера</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания от босу с колен + полные" data-m="2" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otzhimaniya-ot-bosu-s-kolen-polnye.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1422/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отжимания от босу с колен + полные</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания от высокой опоры обратным хватом" data-m="2" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otzhimaniya-ot-vysokoj-opory-obratnym-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/947/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отжимания от высокой опоры обратным хватом</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания от высокой опоры с узкой постановкой рук" data-m="1" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/otzhimaniya-ot-vysokoj-opory-s-uzkoj-
4postanovkoj-ruk.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/949/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Отжимания от высокой опоры с узкой постановкой рук</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания от высокой опоры с широкой постановкой рук" data-m="2" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otzhimaniya-ot-vysokoj-opory-s-shirokoj-postanovkoj-ruk.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/950/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отжимания от высокой опоры с широкой постановкой рук</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания от высокой опоры со средним положением рук" data-m="2" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otzhimaniya-ot-vysokoj-opory-so-srednim-polozheniem-ruk.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/948/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отжимания от высокой опоры со средним положением рук</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания от гантели с узкой постановкой рук" data-m="1" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/otzhimaniya-ot-ganteli-s-uzkoj-postanovkoj-ruk.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/951/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отжимания от гантели с узкой постановкой рук</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания от перевернутого босу с колен + полные" data-m="2" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otzhimaniya-ot-perevernutogo-bosu-s-kolen-polnye.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1423/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отжимания от перевернутого босу с колен + полные</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания от платформы" data-m="2" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otzhimaniya-ot-platformy.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/952/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отжимания от платформы</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания от пола с использованием петли" data-m="2" data-q="11" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/otzhimaniya-ot-pola-s-ispolzovaniem-petli.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1540/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отжимания от пола с использованием петли</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания от пола с хлопками перед собой" data-m="2" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/otzhimaniya-ot-pola-s-hlopkami-pered-soboj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/741/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Отжимания от пола с хлопками перед собой</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания от скамьи" data-m="2" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otzhimaniya-ot-skami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/760/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отжимания от скамьи</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания с ногами Ð
4½Ð° возвышении" data-m="2" data-q="13" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otzhimaniya-s-nogami-na-vozvyshenii.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/953/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отжимания с ногами на возвышении</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания с ногами на мяче" data-m="2" data-q="4" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/otzhimaniya-s-nogami-na-myache.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/131/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отжимания с ногами на мяче</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания с одной рукой на босу с колен + полные" data-m="2" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otzhimaniya-s-odnoj-rukoj-na-bosu-s-kolen-polnye.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1424/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отжимания с одной рукой на босу с колен + полные</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания с перемещением по кругу" data-m="2" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/otzhimaniya-s-peremescheniem-po-krugu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/954/male_1.png" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Отжимания с перемещением по кругу</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания с поворотом корпуса" data-m="2" data-q="13" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otzhimaniya-s-povorotom-korpusa.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/955/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отжимания с поворотом корпуса</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания с руками у пояса (pseudo planche)" data-m="3" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/otzhimaniya-s-rukami-u-poyasa-pseudo-planche.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/763/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отжимания с руками у пояса (Pseudo planche)</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания с узкой постановкой рук" data-m="1" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/otzhimaniya-s-uzkoj-postanovkoj-ruk.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/956/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отжимания с узкой постановкой рук</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="отжимания с широким упором от лавки" data-m="2" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/otzhimaniya-s-shirokim-uporom-
4ot-lavki.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/739/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Отжимания с широким упором от лавки</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="падение вперед на предплечья" data-m="14" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/padenie-vpered-na-predplechya.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m14:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Падение вперед на предплечья</span> <span class="ex-tag">Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="падение на бок из полного приседа" data-m="6" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/padenie-na-bok-iz-polnogo-priseda.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m6:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Падение на бок из полного приседа</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="падение на бок из положения полулежа" data-m="4" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/padenie-na-bok-iz-polozheniya-polulezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/623/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Падение на бок из положения полулежа</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="падение на бок из положения стоя" data-m="6" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/padenie-na-bok-iz-polozheniya-stoya.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m6:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Падение на бок из положения стоя</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="падение назад из полного приседа" data-m="4" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/padenie-nazad-iz-polnogo-priseda.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/621/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Падение назад из полного приседа</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="падение назад из положения сидя" data-m="4" data-q data-l="1" data-v> <a class="ex" href="/uprazhnenie/padenie-nazad-iz-polozheniya-sidya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/620/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Падение назад из положения сидя</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="падение назад из стойки с партнером" data-m="4 6" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/padenie-nazad-iz-stojki-s-partnerom.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m4:var(--bm-main);--m6:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Падение назад из стойки с партнером</span> <span class="ex-tag">Пресс, Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="падение назад через лежачего партнера" data-m="3" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/padenie-nazad-cherez-lezhachego-partnera.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m3:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Падение назад через лежачего партнера</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="паук" data-m="3 5 14" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/pauk.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m3:var(--bm-main);--m5:var(--bm-main);--m14:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Паук</span> <span class="ex-tag">Плечи, Квадрицепсы, Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="переворачивание шины" data-m="5" data-q="6" data-l="2" data-v> <a class="ex" href="/uprazhnenie/perevorachivanie-shiny.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/957/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Переворачивание шины</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="передача гантели под ногами в складке" data-m="4" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/peredacha-ganteli-pod-nogami-v-skladke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1425/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Передача гантели под ногами в складке</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="передачи медицинского мя
4ча" data-m="2" data-q="12" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/peredachi-medicinskogo-myacha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/958/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Передачи медицинского мяча</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="передвижение ползком вперед на прямых руках" data-m data-q data-l data-v> <a class="ex" href="/uprazhnenie/peredvizhenie-polzkom-vpered-na-pryamyh-rukah.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Передвижение ползком вперед на прямых руках</span>  </span> </a> </li><li class="ex-item" data-rv data-name="передвижения с партнером в классическом захвате" data-m data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/peredvizheniya-s-partnerom-v-klassicheskom-zahvate.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Передвижения с партнером в классическом захвате</span>  </span> </a> </li><li class="ex-item" data-rv data-name="перекаты" data-m="5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/perekaty.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1426/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Перекаты</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="перекаты с бодибаром" data-m="5" data-q="16" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/perekaty-s-bodibarom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1427/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Перекаты с бодибаром</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="перекрёстная тяга на блоках" data-m="17" data-q="5" data-l="2" data-v> <a class="ex" href="/uprazhnenie/perekryostnaya-tyaga-na-blokah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/141/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Перекрёстная тяга на блоках</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="перемещение в позе лотоса" data-m="9" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/peremeschenie-v-poze-lotosa.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m9:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Перемещение в позе лотоса</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="перемещение на лопатках в сторону головы" data-m data-q data-l data-v> <a class="ex" href="/uprazhnenie/peremeschenie-na-lopatkah-v-storonu-golovy.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Перемещение на лопатках в сторону головы</span>  </span> </a> </li><li class="ex-item" data-rv data-name="перемещение на лопатках в сторону ног" data-m data-q data-l data-v> <a class="ex" href="/uprazhnenie/peremeschenie-na-lopatkah-v-storonu-nog.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Перемещение на лопатках в сторону ног</span>  </span> </a> </li><li class="ex-item" data-rv data-name="перенос веса с руки на руку в упоре лежа" data-m="14" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/perenos-vesa-s-ruki-na-ruku-v-upore-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/959/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Перенос веса с руки на руку в упоре лежа</span> <span class="ex-tag">Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="перепрыгивание конуса боком с последующим ускорением" data-m="5" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/pereprygivanie-konusa-bokom-s-posleduyuschim-uskoreniem.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/960/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Перепрыгивание конуса боком с последующим ускорением</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="перепрыгивание конусов с продвижением вперед" data-m="5" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/pereprygivanie-konusov-s-prodvizheniem-vpered.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/961/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Перепрыгивание конусов с продвижением вперед</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="перепрыгивания конусов на одной ноге с продвижением вперед" data-m="5" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/pereprygivaniya-konusov-na-odnoj-noge-s-prodvizheniem-vpered.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/962/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Перепрыгивания конусов на одной ноге с продвижением вперед</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="перепрыгивания конусов с продвижением в бок" data-m="19" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/pereprygivaniya-konusov-s-prodvizheniem-v-bok.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/963/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Перепрыгивания конусов с продвижением в бок</span> <span class="ex-tag">Аддукторы</span> </span> </a> </li><li class="ex-item" data-rv data-name="перепрыгивания через бокс (кроссфит)" data-m="5" data-q="6" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/pereprygivaniya-cherez-boks-krossfit.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/964/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Перепрыгивания через бокс (кроссфит)</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="перепрыгивания через скамью" data-m="5" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/pereprygivaniya-cherez-skamyu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/965/male_1.png" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Перепрыгивания через скамью</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="перетягивание партнера за руку" data-m="3" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/peretyagivanie-partnera-za-ruku.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m3:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Перетягивание партнера за руку</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="перетягивание пояса" data-m="17" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/peretyagivanie-poyasa.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m17:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Перетягивание пояса</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="перехваты гири между ног" data-m="4" data-q="9" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/perehvaty-giri-mezhdu-nog.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/966/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Перехваты гири между ног</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="переход из планки на предплечьях в упор лежа" data-m="4" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/perehod-iz-planki-na-predplechyah-v-upor-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1428/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Переход из планки на предплечьях в упор лежа</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="перешагивания руками лежа на фитболе" data-m="4" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/pereshagivaniya-rukami-lezha-na-fitbole.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1541/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Перешагивания руками лежа на фитболе</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="перешагивания руками Ð
4½Ð° четвереньках с мини петлей" data-m="3" data-q="18" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/pereshagivaniya-rukami-na-chetverenkah-s-mini-petlej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1542/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Перешагивания руками на четвереньках с мини петлей</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="плавание кролем на груди" data-m="17" data-q="2" data-l="2" data-v> <a class="ex" href="/uprazhnenie/plavanie-krolem-na-grudi.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/700/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Плавание кролем на груди</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="планка на ладонях с использованием босу" data-m="4" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/planka-na-ladonyah-s-ispolzovaniem-bosu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1429/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Планка на ладонях с использованием босу</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="планка на ладонях с помощью перевернутого босу" data-m="4" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/planka-na-ladonyah-s-pomoschyu-perevernutogo-bosu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1430/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Планка на ладонях с помощью перевернутого босу</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="планка на ладонях с фитболом" data-m="4" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/planka-na-ladonyah-s-fitbolom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1543/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Планка на ладонях с фитболом</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="планка на предплечьях с использованием босу" data-m="4" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/planka-na-predplechyah-s-ispolzovaniem-bosu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1431/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Планка на предплечьях с использованием босу</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="планка на предплечьях с помощью перевернутого босу" data-m="4" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/planka-na-predplechyah-s-pomoschyu-perevernutogo-bosu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1432/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Планка на предплечьях с помощью перевернутого босу</sp
4an> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="планка на прямых руках" data-m="4" data-q="13" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/planka-na-pryamyh-rukah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/967/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Планка на прямых руках</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="планка с движением рук в стороны с использованием мини петли" data-m="4" data-q="18" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/planka-s-dvizheniem-ruk-v-storony-s-ispolzovaniem-mini-petli.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1544/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Планка с движением рук в стороны с использованием мини петли</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="планка с подъемом ноги" data-m="4" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/planka-s-podemom-nogi.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1433/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Планка с подъемом ноги</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="планка с попеременным подъемом рук" data-m="4" data-q="13" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/planka-s-poperemennym-podemom-ruk.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/968/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Планка с попеременным подъемом рук</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="плие присед" data-m="5" data-q="2" data-l data-v> <a class="ex" href="/uprazhnenie/plie-prised.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1434/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Плие присед</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="плиометрические отжимания" data-m="2" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/pliometricheskie-otzhimaniya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/147/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Плиометрические отжимания</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="плиометрические отжимания с гирей" data-m="2" data-q="9" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/pliometricheskie-otzhimaniya-s-girej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/485/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Плиометрические отжимания с гирей</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="плиометрические отжимания с опорами" data-m="2" data-q="6" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/pliometricheskie-otzhimaniya-s-oporami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/150/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Плиометрические отжимания с опорами</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="плиометрические отжимания с подставкой" data-m="2" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/pliometricheskie-otzhimaniya-s-podstavkoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/969/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Плиометрические отжимания с подставкой</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="плиометрическое упражнение на укрепление мышц шеи" data-m="21" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/pliometricheskoe-uprazhnenie-na-ukreplenie-myshc-shei.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/152/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Плиометрическое упражнение на укрепление мышц шеи</span> <span class="ex-tag">Шея</span> </span> </a> </li><li class="ex-item" data-rv data-name="пловец с эспандером" data-m="4" data-q data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/plovec-s-espanderom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1545/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Пловец с эспандером</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="поворот плеча к туловищу на нижнем блоке сидя" data-m="3" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/povorot-plecha-k-tulovischu-na-nizhnem-bloke-sidya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/970/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Поворот плеча к туловищу на нижнем блоке сидя</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="поворот плеча от туловища в положении лежа" data-m="3" data-q="10" data-l="1" data-v="1">
4 <a class="ex" href="/uprazhnenie/povorot-plecha-ot-tulovischa-v-polozhenii-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/971/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Поворот плеча от туловища в положении лежа</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="повороты (перемещения тела)" data-m="5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/povoroty-peremescheniya-tela.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Повороты (перемещения тела)</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="повороты в боковой планке" data-m="4" data-q="13" data-l="1" data-v> <a class="ex" href="/uprazhnenie/povoroty-v-bokovoj-planke.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m4:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Повороты в боковой планке</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="повороты в планке" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/povoroty-v-planke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1435/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Повороты в планке</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="повороты корпуса на блоке" data-m="4" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/povoroty-korpusa-na-bloke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/973/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Повороты корпуса на блоке</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="повороты с блином" data-m="4" data-q="6 10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/povoroty-s-blinom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/154/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Повороты с блином</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="повороты с фитболом" data-m="4" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/povoroty-s-fitbolom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/157/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Повороты с фитболом</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="повороты со штангой сидя на скамье" data-m="4" data-q="1" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/povoroty-so-shtangoj-sidya-na-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/158/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Повороты со штангой сидя на скамье</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="повороты туловища сидя на ягодицах" data-m data-q data-l="1" data-v> <a class="ex" href="/uprazhnenie/povoroty-tulovischa-sidya-na-yagodicah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/714/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Повороты туловища сидя на ягодицах</span>  </span> </a> </li><li class="ex-item" data-rv data-name="подготовительный прыжок для « о-сото-гари»" data-m="5" data-q="2" data-l="1" data-v>
4 <a class="ex" href="/uprazhnenie/podgotovitelnyj-pryzhok-dlya-o-soto-gari.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Подготовительный прыжок для « О-Сото-Гари»</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="подкаты со штангой с ногами на скамье" data-m="4" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/podkaty-so-shtangoj-s-nogami-na-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/974/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подкаты со штангой с ногами на скамье</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="поднимание легкового автомобиля" data-m="5" data-q="6" data-l="2" data-v> <a class="ex" href="/uprazhnenie/podnimanie-legkovogo-avtomobilya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/975/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Поднимание легкового автомобиля</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="подносы ног к перекладине киппингом" data-m="4" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podnosy-nog-k-perekladine-kippingom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/976/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подносы ног к перекладине киппингом</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="поднятие диска, лежа головой вверх на скамье" data-m="21" data-q="6" data-l="2" data-v> <a class="ex" href="/uprazhnenie/podnyatie-diska-lezha-golovoj-vverh-na-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/159/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Поднятие диска, лежа головой вверх на скамье</span> <span class="ex-tag">Шея</span> </span> </a> </li><li class="ex-item" data-rv data-name="поднятие диска, лежа головой вниз на скамье" data-m="21" data-q="6" data-l="2" data-v> <a class="ex" href="/uprazhnenie/podnyatie-diska-lezha-golovoj-vniz-na-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/161/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Поднятие диска, лежа головой вниз на скамье</span> <span class="ex-tag">Шея</span> </span> </a> </li><li class="ex-item" data-rv data-name="подскоки на месте с поворотом на 180 градусов" data-m="5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podskoki-na-meste-s-povorotom-na-180-gradusov.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Подскоки на месте с поворотом на 180 градусов</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="подскоки на месте с поворотом на 360 градусов" data-m="5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podskoki-na-meste-s-povorotom-na-360-gradusov.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Подскоки на месте с поворотом на 360 градусов</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="подскоки на носках" data-m="7" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podskoki-na-noskah.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m7:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Подскоки на носках</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="подтягивание колен к груди в низкой планке" data-m="4" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podtyagivanie-kolen-k-grudi-v-nizkoj-planke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/747/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подтягивание колен к груди в низкой планке</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подтягивание на перекладине (горилла кранч)" data-m="4" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podtyagivanie-na-perekladine-gorilla-kranch.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/163/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подтягивание на перекладине (горилла кранч)</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подтягивание ног к груди на горизонтальной скамье" data-m="4" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podtyagivanie-nog-k-grudi-na-gorizontalnoj-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/165/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подтягивание ног к груди на горизонтальной скамье</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подтягивание ног к груди на фитболе" data-m="4" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podtyagivanie-nog-k-grudi-na-fitbole.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/168/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подтягивание ног к груди на фитболе</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подтягивание ног к груди с выпрямлением на фитболе" data-m="4" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podtyagivanie-nog-k-grudi-s-vypryamleniem-na-fitbole.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1546/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подтягивание ног к груди с выпрямлением на фитболе</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подтягивания (баттерфляй)" data-m="17" data-q="2" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/podtyagivaniya-batterflyaj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/977/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подтягивания (баттерфляй)</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="подтягивания (киппинг)" data-m="17" data-q="2" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/podtyagivaniya-kipping.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/978/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подтягивания (киппинг)</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="подтягивания в гравитроне" data-m="17" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podtyagivaniya-v-gravitrone.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/757/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подтягивания в гравитроне</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="подтягивания в стороны" data-m="17" data-q="6" data-l="2" data-v> <a class="ex" href="/uprazhnenie/podtyagivaniya-v-storony.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/172/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подтягивания в стороны</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="подтягивания к штанге" data-m="16" data-q="1" data-l="1" data-v>
4 <a class="ex" href="/uprazhnenie/podtyagivaniya-k-shtange.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/980/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подтягивания к штанге</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="подтягивания коленей к груди лежа на спине" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podtyagivaniya-kolenej-k-grudi-lezha-na-spine.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/979/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подтягивания коленей к груди лежа на спине</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подтягивания на одной руке" data-m="17" data-q="6" data-l="4" data-v> <a class="ex" href="/uprazhnenie/podtyagivaniya-na-odnoj-ruke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/562/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подтягивания на одной руке</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="подтягивания ног к груди лежа" data-m="4" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podtyagivaniya-nog-k-grudi-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/713/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подтягивания ног к груди лежа</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подтягивания ног к груди сидя на горизонтальной скамье" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podtyagivaniya-nog-k-grudi-sidya-na-gorizontalnoj-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/175/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подтягивания ног к груди сидя на горизонтальной скамье</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подтягивания от винса жиронды" data-m="17" data-q="6" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podtyagivaniya-ot-vinsa-zhirondy.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/180/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подтягивания от Винса Жиронды</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="подтягивания с отягощением" data-m="17" data-q="6" data-l="2" data-v> <a class="ex" href="/uprazhnenie/podtyagivaniya-s-otyagoscheniem.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/981/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подтягивания с отягощением</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="подтягивания с эспандером" data-m="17" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podtyagivaniya-s-espanderom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/982/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подтягивания с эспандером</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="подтягивания смешанным хватом" data-m="17" data-q="6" data-l="4" data-v> <a class="ex" href="/uprazhnenie/podtyagivaniya-smeshannym-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/183/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подтягивания смешанным хватом</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="подтягивания уголком" data-m="17" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podtyagivaniya-ugolkom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/983/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подтягивания уголком</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="подтягивания узким хватом" data-m="17" data-q="2 6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podtyagivaniya-uzkim-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/694/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подтягивания узким хватом</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="подтягивания широким хватом к груди" data-m="17" data-q="6" data-l="2" data-v> <a class="ex" href="/uprazhnenie/podtyagivaniya-shirokim-hvatom-k-grudi.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/709/img_male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подтягивания широким хватом к груди</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъём блина перед собой" data-m="3" data-q="6" data-l="2" data-v> <a class="ex" href="/uprazhnenie/podyom-blina-pered-soboj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/192/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъём блина перед собой</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем гантелей вперед и в стороны" data-m="3" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-gantelej-vpered-i-v-storony.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/984/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем гантелей вперед и в стороны</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем гантелей на бицепс в наклоне" data-m="15" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podem-gantelej-na-biceps-v-naklone.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/196/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем гантелей на бицепс в наклоне</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем гантелей на бицепс на наклонной скамье хватом «молоток»" data-m="15" data-q="10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podem-gantelej-na-biceps-na-naklonnoj-skame-hvatom-molotok.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/198/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъем гантелей на бицепс на наклонной скамье хватом «молоток»</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем гантелей на бицепс пронированным хватом стоя" data-m="15" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podem-gantelej-na-biceps-pronirovannym-hvatom-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/202/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем гантелей на бицепс пронированным хватом стоя</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем гантелей на бицепс сидя" data-m="15" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-gantelej-na-biceps-sidya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/204/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем гантелей на бицепс сидя</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем гантелей на бицепс стоя" data-m="15" data-q="10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podem-gantelej-na-biceps-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/205/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъем гантелей на бицепс стоя</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем гантелей на бицепс через стороны сидя" data-m="15" data-q="10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podem-gantelej-na-biceps-cherez-storony-sidya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/207/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъем гантелей на бицепс через стороны сидя</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем гантелей на бицепс через стороны стоя" data-m="15" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podem-gantelej-na-biceps-cherez-storony-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/208/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем гантелей на бицепс через стороны стоя</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъём гантелей перед собой на наклонной скамье" data-m="3" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podyom-gantelej-pered-soboj-na-naklonnoj-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/28/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъём гантелей перед собой на наклонной скамье</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем гантели из боковой планки" data-m="4" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podem-ganteli-iz-bokovoj-planki.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1436/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем гантели из боковой планки</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъём гантели одной рукой в сторону" data-m="3" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podyom-ganteli-odnoj-rukoj-v-storonu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/212/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъём гантели одной рукой в сторону</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъём гантели одной рукой лежа на боку" data-m="3" data-q="10" data-l="2" data-v> <a class="ex" href="/uprazhnenie/podyom-ganteli-odnoj-rukoj-lezha-na-boku.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/536/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъём гантели одной рукой лежа на боку</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъём гантели одной рукой на наклонной скамье" data-m="3" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podyom-ganteli-odnoj-rukoj-na-naklonnoj-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/213/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъём гантели одной рукой на наклонной скамье</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" d
4ata-rv data-name="подъем гири на грудь" data-m="6" data-q="9" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podem-giri-na-grud.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/214/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем гири на грудь</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем гири на грудь с виса" data-m="6" data-q="9" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podem-giri-na-grud-s-visa.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/985/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем гири на грудь с виса</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем гири на грудь через мах из приседа" data-m="6" data-q="9" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podem-giri-na-grud-cherez-mah-iz-priseda.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/986/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем гири на грудь через мах из приседа</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем гири одной рукой" data-m="16" data-q="9" data-l="2" data-v> <a class="ex" href="/uprazhnenie/podem-giri-odnoj-rukoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/117/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъем гири одной рукой</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъём гирь на плечи" data-m="3" data-q="9" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podyom-gir-na-plechi.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/118/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъём гирь на плечи</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем и сгибание ног на пресс лежа" data-m="4" data-q="13" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podem-i-sgibanie-nog-na-press-lezha.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m4:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Подъем и сгибание ног на пресс лежа</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем и удержание гири перед собой" data-m="14" data-q="9" data-l="2" data-v> <a class="ex" href="/uprazhnenie/podem-i-uderzhanie-giri-pered-soboj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/119/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъем и удержание гири перед собой</span> <span class="ex-tag">Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем из положения лежа (ситап) с диском" data-m="4" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-iz-polozheniya-lezha-sitap-s-diskom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/987/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем из положения лежа (Ситап) с диском</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем из приседания с жимом бодибара вверх" data-m="5" data-q="16" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-iz-prisedaniya-s-zhimom-bodibara-vverh.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1437/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем из приседания с жимом бодибара вверх</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем изогнутой штанги лежа на скамье" data-m="16" data-q="1" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-izognutoj-shtangi-lezha-na-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/120/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем изогнутой штанги лежа на скамье</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем колена к груди со сгибанием рук с бодибаром" data-m="15" data-q="16" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-kolena-k-grudi-so-sgibaniem-ruk-s-bodibarom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1438/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем колена к груди со сгибанием рук с бодибаром</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем корпуса в упоре на предплечья" data-m="18" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-korpusa-v-upore-na-predplechya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1439/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем корпуса в упоре на предплечья</span> <span class="ex-tag">Трапеции</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем на наклонной скамье (ситап) с грузом" data-m="4" data-q="10" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/podem-na-naklonnoj-skame-sitap-s-gruzom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1590/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем на наклонной скамье (Ситап) с грузом</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем на носки на одной ноге" data-m="7" data-q="10" data-l="2" data-v> <a class="ex" href="/uprazhnenie/podem-na-noski-na-odnoj-noge.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/125/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъем на носки на одной ноге</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем на носки со штангой" data-m="7" data-q="1" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podem-na-noski-so-shtangoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/128/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъем на носки со штангой</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем на носки со штангой сидя" data-m="7" data-q="1" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-na-noski-so-shtangoj-sidya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/129/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем на носки со штангой сидя</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем на носок с гантелей с помощью подставки" data-m="7" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podem-na-nosok-s-gantelej-s-pomoschyu-podstavki.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/766/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем на носок с гантелей с помощью подставки</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем на пятки в машине смита" data-m="7" data-q="3 8" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podem-na-pyatki-v-mashine-smita.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/130/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъем на пятки в машине Смита</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем негабаритной гантели" data-m="3" data-q="6" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/podem-negabaritnoj-ganteli.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/989/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем негабаритной гантели</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем нижней ноги лежа на боку" data-m="9" data-q="2" data-l data-v> <a class="ex" href="/uprazhnenie/podem-nizhnej-nogi-lezha-na-boku.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1440/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъем нижней ноги лежа на боку</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем ног в положении лежа" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-nog-v-polozhenii-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/134/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем ног в положении лежа</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем ног в упоре на брусьях" data-m="4" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podem-nog-v-upore-na-brusyah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/695/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъем ног в упоре на брусьях</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъём ног в упоре сидя" data-m="4" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podyom-nog-v-upore-sidya.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m4:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Подъём ног в упоре сидя</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем ног лежа на горизонтальной скамье" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-nog-lezha-na-gorizontalnoj-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/26/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем ног лежа на горизонтальной скамье</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем ног лежа на животе" data-m="9" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-nog-lezha-na-zhivote.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1441/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем ног лежа на животе</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем ног лежа на спине" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-nog-lezha-na-spine.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1442/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем ног лежа на спине</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем ног лежа на фитболе" data-m="9" data-q="4" data-l="1" data-v="1"> <a c
4lass="ex" href="/uprazhnenie/podem-nog-lezha-na-fitbole.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1549/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем ног лежа на фитболе</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем ног на наклонной скамье" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-nog-na-naklonnoj-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/142/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем ног на наклонной скамье</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем ног перед собой" data-m="4" data-q="3" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-nog-pered-soboj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/990/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем ног перед собой</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем ноги на фитболе в упоре лежа" data-m="4" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-nogi-na-fitbole-v-upore-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1547/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем ноги на фитболе в упоре лежа</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем ноги перед собой" data-m="6" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-nogi-pered-soboj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/144/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем ноги перед собой</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем ноги перед собой с использованием мини петли" data-m="5" data-q="18" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-nogi-pered-soboj-s-ispolzovaniem-mini-petli.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1548/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем ноги перед собой с использованием мини петли</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем одной гантели перед собой" data-m="3" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-odnoj-ganteli-pered-soboj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/991/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем одной гантели перед собой</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем опускание ног в стороны" data-m="4" data-q="2" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/podem-opuskanie-nog-v-storony.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1443/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем опускание ног в стороны</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъём плеч" data-m="18" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podyom-plech.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/148/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъём плеч</span> <span class="ex-tag">Трапеции</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем по канату" data-m="17" data-q="6" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podem-po-kanatu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/992/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем по канату</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем по канату без помощи ног" data-m="17" data-q="6" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/podem-po-kanatu-bez-pomoschi-nog.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1591/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем по канату без помощи ног</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем прямых рук с эспандером на босу" data-m="3" data-q data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podem-pryamyh-ruk-s-espanderom-na-bosu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1550/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем прямых рук с эспандером на босу</sp
4an> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъём рук перед собой в тросовом тренажере" data-m="3" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podyom-ruk-pered-soboj-v-trosovom-trenazhere.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/149/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъём рук перед собой в тросовом тренажере</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем рук перед собой с использованием эспандера" data-m="3" data-q data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podem-ruk-pered-soboj-s-ispolzovaniem-espandera.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1552/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем рук перед собой с использованием эспандера</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъём рук с эспандером стоя" data-m="3" data-q="11" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podyom-ruk-s-espanderom-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/151/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъём рук с эспандером стоя</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем руки и ноги в планке" data-m="4" data-q="13" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/podem-ruki-i-nogi-v-planke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/993/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем руки и ноги в планке</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем руки перед собой с использованием петли" data-m="3" data-q="11" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podem-ruki-pered-soboj-s-ispolzovaniem-petli.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1551/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем руки перед собой с использованием петли</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем руки с разворотом корпуса в положении планка" data-m="4" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podem-ruki-s-razvorotom-korpusa-v-polozhenii-planka.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/702/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъем руки с разворотом корпуса в положении планка</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем таза в боковой планке на босу" data-m="4" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-taza-v-bokovoj-planke-na-bosu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1444/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем таза в боковой планке на босу</sp
4an> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем туловища в висе на перекладине вниз головой" data-m="4" data-q="6" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podem-tulovischa-v-vise-na-perekladine-vniz-golovoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/761/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем туловища в висе на перекладине вниз головой</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем туловища из положения лежа" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-tulovischa-iz-polozheniya-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/17/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем туловища из положения лежа</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем туловища из положения лежа по методу янда" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-tulovischa-iz-polozheniya-lezha-po-metodu-yanda.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/18/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем туловища из положения лежа по методу Янда</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем туловища на наклонной скамье с отягощением" data-m="4" data-q="11" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podem-tulovischa-na-naklonnoj-skame-s-otyagoscheniem.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/160/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем туловища на наклонной скамье с отягощением</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем штанги на бицепс на наклонной скамье" data-m="15" data-q="1" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-shtangi-na-biceps-na-naklonnoj-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/164/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем штанги на бицепс на наклонной скамье</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем штанги на бицепс узким хватом" data-m="15" data-q="1" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podem-shtangi-na-biceps-uzkim-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/169/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъем штанги на бицепс узким хватом</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем штанги на бицепс узким хватом в положении сидя" data-m="15" data-q="1" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-shtangi-na-biceps-uzkim-hvatom-v-polozhenii-sidya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/171/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем штанги на бицепс узким хватом в положении сидя</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем штанги на бицепс широким хватом" data-m="15" data-q="1" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podem-shtangi-na-biceps-shirokim-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/173/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъем штанги на бицепс широким хватом</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем штанги на грудь" data-m="6" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podem-shtangi-na-grud.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/174/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем штанги на грудь</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем штанги на грудь (с подставок)" data-m="6" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podem-shtangi-na-grud-s-podstavok.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/176/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем штанги на грудь (с подставок)</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем штанги на грудь (с уровня бедер)" data-m="18" data-q="1" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-shtangi-na-grud-s-urovnya-beder.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/179/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем штанги на грудь (с уровня бедер)</span> <span class="ex-tag">Трапеции</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем штанги на грудь и жим" data-m="3" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podem-shtangi-na-grud-i-zhim.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/182/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем штанги на грудь и жим</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем штанги на грудь используя блоки (подставки)" data-m="5" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podem-shtangi-na-grud-ispolzuya-bloki-podstavki.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/184/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем штанги на грудь используя блоки (подставки)</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем штанги на грудь с виса" data-m="5" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podem-shtangi-na-grud-s-visa.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1592/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">
4Подъем штанги на грудь с виса</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем штанги на плечи" data-m="3" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/podem-shtangi-na-plechi.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/186/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем штанги на плечи</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъём штанги перед собой" data-m="3" data-q="1" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podyom-shtangi-pered-soboj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/758/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъём штанги перед собой</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъём штанги плечами сидя в машине смита" data-m="3" data-q="1 8" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podyom-shtangi-plechami-sidya-v-mashine-smita.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/188/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъём штанги плечами сидя в машине Смита</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем ягодиц" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-yagodic.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/191/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем ягодиц</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем ягодиц («мост»)" data-m="9" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podem-yagodic-most.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/193/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъем ягодиц («Мост»)</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъем ягодиц со штангой, опираясь на скамью" data-m="9" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/podem-yagodic-so-shtangoj-opirayas-na-skamyu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/197/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъем ягодиц со штангой, опираясь на скамью</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъемы бедер с использованием петли" data-m="5" data-q="11" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podemy-beder-s-ispolzovaniem-petli.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/994/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъемы бедер с использованием петли</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъемы корпуса бицепсами бедер и ягодицами" data-m="6" data-q="13" data-l="2" data-v> <a class="ex" href="/uprazhnenie/podemy-korpusa-bicepsami-beder-i-yagodicami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/995/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъемы корпуса бицепсами бедер и ягодицами</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъемы корпуса на тренажере ghd" data-m="4" data-q="3" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/podemy-korpusa-na-trenazhere-ghd.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/996/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъемы корпуса на тренажере GHD</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъемы на носки в машине смита" data-m="7" data-q="3" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podemy-na-noski-v-mashine-smita.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/997/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъемы на носки в машине Смита</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъемы на носки в тренажере сидя" data-m="7" data-q="3" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podemy-na-noski-v-trenazhere-sidya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/998/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъемы на носки в тренажере сидя</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъемы на носочки" data-m="7" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podemy-na-nosochki.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1445/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъемы на носочки</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъемы на скамье скотта на бицепс бедра" data-m="6" data-q="3" data-l="2" data-v> <a class="ex" href="/uprazhnenie/podemy-na-skame-skotta-na-biceps-bedra.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/999/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъемы на скамье Скотта на бицепс бедра</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъемы прямых ног и таза лежа на спине" data-m="4" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podemy-pryamyh-nog-i-taza-lezha-na-spine.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1000/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъемы прямых ног и таза лежа на спине</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъемы с предплечий в упор лежа на босу" data-m="4" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podemy-s-predplechij-v-upor-lezha-na-bosu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1446/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъемы с предплечий в упор лежа на босу</sp
4an> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъемы таза лежа на фитболе" data-m="9" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/podemy-taza-lezha-na-fitbole.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1001/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Подъемы таза лежа на фитболе</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъемы таза на пресс в машине смита" data-m="4" data-q="3" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podemy-taza-na-press-v-mashine-smita.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1002/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъемы таза на пресс в машине Смита</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="подъемы штанги лежа на наклонной скамье лицом вниз" data-m="3" data-q="1" data-l="1" data-v> <a class="ex" href="/uprazhnenie/podemy-shtangi-lezha-na-naklonnoj-skame-licom-vniz.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1003/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Подъемы штанги лежа на наклонной скамье лицом вниз</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="полная складка с бодибаром" data-m="4" data-q="16" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/polnaya-skladka-s-bodibarom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1447/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Полная складка с бодибаром</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="поочередное разгибание рук вверх на нижнем блоке" data-m="3" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/poocherednoe-razgibanie-ruk-vverh-na-nizhnem-bloke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1004/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Поочередное разгибание рук вверх на нижнем блоке</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="поочередное сгибание рук на бицепс сидя на наклонной скамье" data-m="15" data-q="10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/poocherednoe-sgibanie-ruk-na-biceps-sidya-na-naklonnoj-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/199/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Поочередное сгибание рук на бицепс сидя на наклонной скамье</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="поочередные махи гири перед собой" data-m="4" data-q="9" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/poocherednye-mahi-giri-pered-soboj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1005/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Поочередные махи гири перед собой</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="поочередные подъемы коленей в висе" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/poocherednye-podemy-kolenej-v-vise.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1006/male_1.png" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Поочередные подъемы коленей в висе</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="поочередный жим гантелей стоя" data-m="3" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/poocherednyj-zhim-gantelej-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1007/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Поочередный жим гантелей стоя</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="поочередный жим гири с наклоном туÐ
4»Ð¾Ð²Ð¸Ñ‰Ð°" data-m="3" data-q="9" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/poocherednyj-zhim-giri-s-naklonom-tulovischa.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1008/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Поочередный жим гири с наклоном туловища</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="поочередный жим гирь лежа на полу" data-m="2" data-q="9" data-l="1" data-v> <a class="ex" href="/uprazhnenie/poocherednyj-zhim-gir-lezha-na-polu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/19/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Поочередный жим гирь лежа на полу</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="поочередный подъем гирь назад" data-m="16" data-q="9" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/poocherednyj-podem-gir-nazad.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/241/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Поочередный подъем гирь назад</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="попеременное касание ног в планке" data-m="4" data-q="13" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/poperemennoe-kasanie-nog-v-planke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1009/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Попеременное касание ног в планке</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="попеременное касание рук в планке" data-m="4" data-q="13" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/poperemennoe-kasanie-ruk-v-planke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1010/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Попеременное касание рук в планке</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="попеременные боковые скручивания" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/poperemennye-bokovye-skruchivaniya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/541/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Попеременные боковые скручивания</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="попеременные махи канатами" data-m="3" data-q="6" data-l="2" data-v> <a class="ex" href="/uprazhnenie/poperemennye-mahi-kanatami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1011/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Попеременные махи канатами</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="попеременные махи ногами" data-m="4" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/poperemennye-mahi-nogami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1448/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Попеременные махи ногами</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="попеременные махи ногами с бодибаром" data-m="4" data-q="16" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/poperemennye-mahi-nogami-s-bodibarom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1449/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Попеременные махи ногами с бодибаром</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="попеременный жим гантелей с наклоном туÐ
4»Ð¾Ð²Ð¸Ñ‰Ð°" data-m="3" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/poperemennyj-zhim-gantelej-s-naklonom-tulovischa.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1012/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Попеременный жим гантелей с наклоном туловища</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="попеременный жим гирь стоя" data-m="3" data-q="9" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/poperemennyj-zhim-gir-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/246/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Попеременный жим гирь стоя</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="попеременный подъем гантелей вперед и в стороны" data-m="3" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/poperemennyj-podem-gantelej-vpered-i-v-storony.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1013/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Попеременный подъем гантелей вперед и в стороны</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="попеременный подъём гантелей перед собой" data-m="3" data-q="10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/poperemennyj-podyom-gantelej-pered-soboj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/252/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Попеременный подъём гантелей перед собой</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="попеременный подъем корпуса к ноге" data-m="4" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/poperemennyj-podem-korpusa-k-noge.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1450/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Попеременный подъем корпуса к ноге</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="попеременный подъем на пятки и на носки со штангой" data-m="7" data-q="1" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/poperemennyj-podem-na-pyatki-i-na-noski-so-shtangoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/254/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Попеременный подъем на пятки и на носки со штангой</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="пресс с гимнастическим роликом" data-m="4" data-q="6" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/press-s-gimnasticheskim-rolikom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/257/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Пресс с гимнастическим роликом</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="пресс с роликом" data-m="4" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/press-s-rolikom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/715/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Пресс с роликом</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="приведение ноги к себе с использованием петли" data-m="19" data-q="11" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/privedenie-nogi-k-sebe-s-ispolzovaniem-petli.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1014/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Приведение ноги к себе с использованием петли</span> <span class="ex-tag">Аддукторы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приведения ноги на нижнем блоке" data-m="19" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/privedeniya-nogi-na-nizhnem-bloke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/259/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Приведения ноги на нижнем блоке</span> <span class="ex-tag">Аддукторы</span> </span> </a> </li><li class="ex-item" data-rv data-name="прием медбола с выходом из полуприседа" data-m="3" data-q="12" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/priem-medbola-s-vyhodom-iz-polupriseda.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1015/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Прием медбола с выходом из полуприседа</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседание с мячом и броском" data-m="5" data-q="4" data-l="1" data-v> <a class="ex" href="/uprazhnenie/prisedanie-s-myachom-i-broskom.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Приседание с мячом и броском</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания + отведение с использованием мини петли" data-m="5" data-q="18" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/prisedaniya-otvedenie-s-ispolzovaniem-mini-petli.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1553/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Приседания + отведение с использованием мини петли</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания в машине смита" data-m="5" data-q="3 8" data-l="1" data-v> <a class="ex" href="/uprazhnenie/prisedaniya-v-mashine-smita.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/263/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Приседания в машине Смита</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания в машине смита на одной ноге" data-m="5" data-q="3 8" data-l="1" data-v> <a class="ex" href="/uprazhnenie/prisedaniya-v-mashine-smita-na-odnoj-noge.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/265/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Приседания в машине Смита на одной ноге</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания в силовой раме" data-m="5" data-q="1 7" data-l="4" data-v> <a class="ex" href="/uprazhnenie/prisedaniya-v-silovoj-rame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/268/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Приседания в силовой раме</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания в силовой раме со штангой в висе" data-m="5" data-q="1 7" data-l="4" data-v> <a class="ex" href="/uprazhnenie/prisedaniya-v-silovoj-rame-so-shtangoj-v-vise.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/547/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Приседания в силовой раме со штангой в висе</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания в тренажере в положении лежа" data-m="5" data-q="3" data-l="2" data-v> <a class="ex" href="/uprazhnenie/prisedaniya-v-trenazhere-v-polozhenii-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/271/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Приседания в тренажере в положении лежа</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания в узкой постановке ног" data-m="5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/prisedaniya-v-uzkoj-postanovke-nog.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/751/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Приседания в узкой постановке ног</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания джефферсона" data-m="5" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/prisedaniya-dzheffersona.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/273/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Приседания Джефферсона</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания зерхера" data-m="5" data-q="1" data-l="4" data-v> <a class="ex" href="/uprazhnenie/prisedaniya-zerhera.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/275/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Приседания Зерхера</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания на босу" data-m="5" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/prisedaniya-na-bosu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1451/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">
4Приседания на босу</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания на босу + скручивание с фитболом" data-m="5" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/prisedaniya-na-bosu-skruchivanie-s-fitbolom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1452/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Приседания на босу + скручивание с фитболом</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания на одной ноге (пистолетик)" data-m="5" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/prisedaniya-na-odnoj-noge-pistoletik.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1017/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Приседания на одной ноге (Пистолетик)</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания на одной ноге в машине смита" data-m="5" data-q="3" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/prisedaniya-na-odnoj-noge-v-mashine-smita.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1016/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Приседания на одной ноге в машине Смита</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания на перевернутом босу" data-m="5" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/prisedaniya-na-perevernutom-bosu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1453/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Приседания на перевернутом босу</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания на перевернутом босу с жимом фитбола вверх" data-m="5" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/prisedaniya-na-perevernutom-bosu-s-zhimom-fitbola-vverh.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1454/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Приседания на перевернутом босу с жимом фитбола вверх</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания плие без веса" data-m="5 9" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/prisedaniya-plie-bez-vesa.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/750/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Приседания плие без веса</span> <span class="ex-tag">Квадрицепсы, Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания с выпрыгиванием" data-m="5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/prisedaniya-s-vyprygivaniem.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/744/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Приседания с выпрыгиванием</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания с гантелями" data-m="5" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/prisedaniya-s-gantelyami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/280/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Приседания с гантелями</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания с гантелями используя скамью" data-m="5" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/prisedaniya-s-gantelyami-ispolzuya-skamyu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/282/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Приседания с гантелями используя скамью</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания с гирей (гоблет)" data-m="5" data-q="9" data-l="1" data-v> <a class="ex" href="/uprazhnenie/prisedaniya-s-girej-goblet.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/284/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Приседания с гирей (гоблет)</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания с гирей на одной ноге" data-m="5" data-q="9" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/prisedaniya-s-girej-na-odnoj-noge.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/531/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Приседания с гирей на одной ноге</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания с гирей над головой" data-m="5" data-q="9" data-l="4" data-v> <a class="ex" href="/uprazhnenie/prisedaniya-s-girej-nad-golovoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/496/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Приседания с гирей над головой</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания с использованием мини петли" data-m="5" data-q="18" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/prisedaniya-s-ispolzovaniem-mini-petli.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1554/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Приседания с использованием мини петли</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания с использованием петли" data-m="5" data-q="11" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/prisedaniya-s-ispolzovaniem-petli.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1555/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Приседания с использованием петли</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания с нижней точки (на ящик) с использованием эспандеров" data-m="5" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/prisedaniya-s-nizhnej-tochki-na-yaschik-s-ispolzovaniem-espanderov.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1018/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Приседания с нижней точки (на ящик) с использованием эспандеров</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания с одной ногой на босу" data-m="5" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/prisedaniya-s-odnoj-nogoj-na-bosu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1455/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">
4Приседания с одной ногой на босу</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания с отягощением" data-m="5" data-q="6" data-l="2" data-v> <a class="ex" href="/uprazhnenie/prisedaniya-s-otyagoscheniem.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/288/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Приседания с отягощением</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания с партнером спина к спине" data-m="5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/prisedaniya-s-partnerom-spina-k-spine.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Приседания с партнером спина к спине</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания с перемещением диска" data-m="5" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/prisedaniya-s-peremescheniem-diska.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1020/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Приседания с перемещением диска</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания с подъемом пяток с отягощением" data-m="5" data-q="6" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/prisedaniya-s-podemom-pyatok-s-otyagoscheniem.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1021/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Приседания с подъемом пяток с отягощением</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания с фитболом над головой" data-m="5" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/prisedaniya-s-fitbolom-nad-golovoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1556/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Приседания с фитболом над головой</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания с фитболом перед собой" data-m="5" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/prisedaniya-s-fitbolom-pered-soboj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1557/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Приседания с фитболом перед собой</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания с цепями" data-m="5" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/prisedaniya-s-cepyami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/292/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Приседания с цепями</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания с эспандером" data-m="5" data-q="1 11" data-l="1" data-v> <a class="ex" href="/uprazhnenie/prisedaniya-s-espanderom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/294/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Приседания с эспандером</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания со штангой на груди используя скамью" data-m="5" data-q="1" data-l="4" data-v> <a class="ex" href="/uprazhnenie/prisedaniya-so-shtangoj-na-grudi-ispolzuya-skamyu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/298/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Приседания со штангой на груди используя скамью</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания со штангой на одной ноге" data-m="5" data-q="1" data-l="4" data-v> <a class="ex" href="/uprazhnenie/prisedaniya-so-shtangoj-na-odnoj-noge.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/300/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Приседания со штангой на одной ноге</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания со штангой над головой" data-m="5" data-q="1" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/prisedaniya-so-shtangoj-nad-golovoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/542/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Приседания со штангой над головой</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания со штангой с узкой постановкой стоп" data-m="5" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/prisedaniya-so-shtangoj-s-uzkoj-
4postanovkoj-stop.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/3/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Приседания со штангой с узкой постановкой стоп</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания со штангой с эспандерами" data-m="5" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/prisedaniya-so-shtangoj-s-espanderami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1019/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Приседания со штангой с эспандерами</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания со штангой, используя скамью" data-m="5" data-q="1" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/prisedaniya-so-shtangoj-ispolzuya-skamyu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/301/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Приседания со штангой, используя скамью</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания со штангой, используя ящик" data-m="5" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/prisedaniya-so-shtangoj-ispolzuya-yaschik.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/302/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Приседания со штангой, используя ящик</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания со штангой, используя ящик и цепи" data-m="5" data-q="1" data-l="4" data-v> <a class="ex" href="/uprazhnenie/prisedaniya-so-shtangoj-ispolzuya-yaschik-i-cepi.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/303/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Приседания со штангой, используя ящик и цепи</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания со штангой, используя ящик и эспандеры" data-m="5" data-q="1" data-l="4" data-v> <a class="ex" href="/uprazhnenie/prisedaniya-so-shtangoj-ispolzuya-yaschik-i-espandery.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/304/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Приседания со штангой, используя ящик и эспандеры</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания стоя на коленях" data-m="9" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/prisedaniya-stoya-na-kolenyah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/575/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Приседания стоя на коленях</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="приседания у стены" data-m="5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/prisedaniya-u-steny.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/767/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Приседания у стены</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="притягивание локтя к разноименному колену" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/prityagivanie-loktya-k-raznoimennomu-kolenu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1022/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Притягивание локтя к разноименному колену</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="прыжки в высоту с разножкой" data-m="5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/pryzhki-v-vysotu-s-raznozhkoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1023/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Прыжки в высоту с разножкой</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="прыжки в длину с места" data-m="5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/pryzhki-v-dlinu-s-mesta.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1024/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">
4Прыжки в длину с места</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="прыжки в полном присяде" data-m="6" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/pryzhki-v-polnom-prisyade.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m6:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Прыжки в полном присяде</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="прыжки в присед плие с амортизатором" data-m="9" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/pryzhki-v-prised-plie-s-amortizatorom.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m9:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Прыжки в присед плие с амортизатором</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="прыжки вперед в полуприседе" data-m="5" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/pryzhki-vpered-v-poluprisede.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1025/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Прыжки вперед в полуприседе</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="прыжки звездочкой" data-m="5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/pryzhki-zvezdochkoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1026/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Прыжки звездочкой</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="прыжки из полного приседа" data-m="5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/pryzhki-iz-polnogo-priseda.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1027/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Прыжки из полного приседа</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="прыжки из положения упор лежа" data-m="2 5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/pryzhki-iz-polozheniya-upor-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/745/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Прыжки из положения упор лежа</span> <span class="ex-tag">Грудь, Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="прыжки из положения упор лежа в полный присед" data-m="2 3" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/pryzhki-iz-polozheniya-upor-lezha-v-polnyj-prised.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/687/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Прыжки из положения упор лежа в полный присед</span> <span class="ex-tag">Грудь, Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="прыжки из приседа в длину" data-m="5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/pryzhki-iz-priseda-v-dlinu.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Прыжки из приседа в длину</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="прыжки из приседа с отягощением" data-m="5" data-q="1 9 10" data-l="2" data-v> <a class="ex" href="/uprazhnenie/pryzhki-iz-priseda-s-otyagoscheniem.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/710/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Прыжки из приседа с отягощением</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="прыжки на одной ноге" data-m="7" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/pryzhki-na-odnoj-noge.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m7:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Прыжки на одной ноге</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="прыжки на одной ноге в положении «ласточка»" data-m data-q data-l data-v> <a class="ex" href="/uprazhnenie/pryzhki-na-odnoj-noge-v-polozhenii-lastochka.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Прыжки на одной ноге в положении «Ласточка»</span>  </span> </a> </li><li class="ex-item" data-rv data-name="прыжки на одной ноге вокруг своей оси" data-m="5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/pryzhki-na-odnoj-noge-vokrug-svoej-osi.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Прыжки на одной ноге вокруг своей оси</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="прыжки на скамью в высоком темпе" data-m="6" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/pryzhki-na-skamyu-v-vysokom-tempe.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1028/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Прыжки на скамью в высоком темпе</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="прыжки с выпадами" data-m="6" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/pryzhki-s-vypadami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/567/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Прыжки с выпадами</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="прыжки с ноги на ногу в бок" data-m="19" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/pryzhki-s-nogi-na-nogu-v-bok.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1029/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Прыжки с ноги на ногу в бок</span> <span class="ex-tag">Аддукторы</span> </span> </a> </li><li class="ex-item" data-rv data-name="прыжки с ноги на ногу по диагонали" data-m="5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/pryzhki-s-nogi-na-nogu-po-diagonali.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1030/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Прыжки с ноги на ногу по диагонали</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="прыжки с разворотом под «сэой-нагэ»" data-m="5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/pryzhki-s-razvorotom-pod-seoj-nage.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Прыжки с разворотом под «Сэой-нагэ»</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="прыжки через партнера" data-m="5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/pryzhki-cherez-partnera.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Прыжки через партнера</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="прыжки через препятствие" data-m="6" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/pryzhki-cherez-prepyatstvie.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1031/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Прыжки через препятствие</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="прыжок в глубину" data-m="5" data-q="6" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/pryzhok-v-glubinu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1032/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Прыжок в глубину</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="прыжок в длину с возвышения" data-m="5" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/pryzhok-v-dlinu-s-vozvysheniya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1033/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Прыжок в длину с возвышения</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="прыжок, колени к Ð
4³Ñ€ÑƒÐ´Ð¸" data-m="6" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/pryzhok-koleni-k-grudi.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1034/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Прыжок, колени к груди</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="пуловер и подъем" data-m="2" data-q="1" data-l="1" data-v> <a class="ex" href="/uprazhnenie/pulover-i-podem.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/216/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Пуловер и подъем</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="пуловер на наклонной скамье в тросовом тренажере" data-m="17" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/pulover-na-naklonnoj-skame-v-trosovom-trenazhere.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/217/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Пуловер на наклонной скамье в тросовом тренажере</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="пуловер прямыми руками с гантелей лежа на скамье" data-m="2" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/pulover-pryamymi-rukami-s-gantelej-lezha-na-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/218/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Пуловер прямыми руками с гантелей лежа на скамье</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="пуловер с гантелью" data-m="2" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/pulover-s-gantelyu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1035/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Пуловер с гантелью</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="пуловер со штангой на наклонной скамье" data-m="2" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/pulover-so-shtangoj-na-naklonnoj-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/220/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Пуловер со штангой на наклонной скамье</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="разведение гантелей в стороны лежа лицом вниз" data-m="3" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/razvedenie-gantelej-v-storony-lezha-licom-vniz.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/224/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разведение гантелей в стороны лежа лицом вниз</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="разведение гантелей c вращением лежа на наклонной скамье" data-m="3" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/razvedenie-gantelej-c-vrascheniem-lezha-na-naklonnoj-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/22/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разведение гантелей c вращением лежа на наклонной скамье</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="разведение ног в тренажере" data-m="20" data-q="3" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/razvedenie-nog-v-trenazhere.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/227/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разведение ног в тренажере</span> <span class="ex-tag">Абдукторы</span> </span> </a> </li><li class="ex-item" data-rv data-name="разведение рук в стороны на нижнем блоке" data-m="3" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/razvedenie-ruk-v-storony-na-nizhnem-bloke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/228/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разведение рук в стороны на нижнем блоке</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="разведение рук в стороны с гантелями стоя" data-m="3" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/razvedenie-ruk-v-storony-s-gantelyami-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1036/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разведение рук в стороны с гантелями стоя</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="разведение рук на грифах в упоре лежа" data-m="2" data-q="15" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/razvedenie-ruk-na-grifah-v-upore-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1037/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разведение рук на грифах в упоре лежа</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="разведение рук с гантелями в стороны (ладонями вперед)" data-m="3" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/razvedenie-ruk-s-gantelyami-v-storony-ladonyami-vpered.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1038/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разведение рук с гантелями в стороны (ладонями вперед)</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="разведение рук с гантелями в стороны в наклоне" data-m="3" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/razvedenie-ruk-s-gantelyami-v-storony-v-naklone.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/738/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разведение рук с гантелями в стороны в наклоне</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="разведение рук с гантелями в стороны сидя" data-m="3" data-q="10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/razvedenie-ruk-s-gantelyami-v-storony-sidya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/230/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Разведение рук с гантелями в стороны сидя</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="разведение рук с гантелями в упоре" data-m="3" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/razvedenie-ruk-s-gantelyami-v-upore.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/232/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разведение рук с гантелями в упоре</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="разведение рук с гантелями лежа на наклонной скамье" data-m="2" data-q="10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/razvedenie-ruk-s-gantelyami-lezha-na-naklonnoj-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1039/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Разведение рук с гантелями лежа на наклонной скамье</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="разведение рук с эспандером" data-m="3" data-q="11" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/razvedenie-ruk-s-espanderom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1040/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разведение рук с эспандером</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="разводка на задние дельты в блоке стоя" data-m="3" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/razvodka-na-zadnie-delty-v-bloke-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1041/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разводка на задние дельты в блоке стоя</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="развороты с медицинским мячом на косые мышцы пресса" data-m="4" data-q="12" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/razvoroty-s-medicinskim-myachom-na-kosye-myshcy-pressa.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1042/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Развороты с медицинским мячом на косые мышцы пресса</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="разгибание гантели пронированным хватом" data-m="1" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/razgibanie-ganteli-pronirovannym-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/235/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разгибание гантели пронированным хватом</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="разгибание гантели супинированным хватом" data-m="1" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/razgibanie-ganteli-supinirovannym-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/236/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разгибание гантели супинированным хватом</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="разгибание голени стоя" data-m="5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/razgibanie-goleni-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1456/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разгибание голени стоя</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="разгибание двумя руками Ð
4½Ð° трицепс сидя в наклоне" data-m="1" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/razgibanie-dvumya-rukami-na-triceps-sidya-v-naklone.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/238/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разгибание двумя руками на трицепс сидя в наклоне</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="разгибание на трицепс на верхнем блоке обратным хватом" data-m="1" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/razgibanie-na-triceps-na-verhnem-bloke-obratnym-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/240/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span 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трицепс сидя в наклоне" data-m="1" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/razgibanie-odnoj-ruki-na-triceps-sidya-v-naklone.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/247/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разгибание одной руки на трицепс сидя в наклоне</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="разгибание одной рукой на трицепс на нижнем блоке" data-m="1" data-q="5" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/razgibanie-odnoj-rukoj-na-triceps-na-nizhnem-bloke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/251/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разгибание одной рукой на трицепс на нижнем блоке</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="разгибание рук из-за головы на нижнем блоке" data-m="1" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/razgibanie-ruk-iz-za-golovy-na-nizhnem-bloke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1043/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разгибание рук из-за головы на нижнем блоке</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="разгибание рук на блоке из-за головы стоя на коленях" data-m="1" data-q="5" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/razgibanie-ruk-na-bloke-iz-za-golovy-stoya-na-kolenyah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/253/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разгибание рук на блоке из-за головы стоя на коленях</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="разгибание рук с мячом из-за головы стоя" data-m="1" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/razgibanie-ruk-s-myachom-iz-za-golovy-stoya.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m1:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Разгибание рук с мячом из-за головы стоя</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="разгибание штанги узким хватом в положении лежа" data-m="1" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/razgibanie-shtangi-uzkim-hvatom-v-polozhenii-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/255/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разгибание штанги узким хватом в положении лежа</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="разгибания в тренажере поочередно каждой ногой" data-m="5" data-q="3" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/razgibaniya-v-trenazhere-poocheredno-kazhdoj-nogoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1044/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разгибания в тренажере поочередно каждой ногой</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="разгибания за головой с гантелью" data-m="1" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/razgibaniya-za-golovoj-s-gantelyu.html"> <span class="ph-img">
4 <img src="https://atletiq.com/content/exercises/1457/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разгибания за головой с гантелью</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="разгибания на трицепс на верхнем блоке лежа на наклонной скамье" data-m="1" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/razgibaniya-na-triceps-na-verhnem-bloke-lezha-na-naklonnoj-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/258/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разгибания на трицепс на верхнем блоке лежа на наклонной скамье</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="разгибания на трицепс с использованием резиновой петли" data-m="1" data-q="11" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/razgibaniya-na-triceps-s-ispolzovaniem-rezinovoj-petli.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1559/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разгибания на трицепс с использованием резиновой петли</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="разгибания рук с гантелями лежа (пронированным хватом)" data-m="1" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/razgibaniya-ruk-s-gantelyami-lezha-pronirovannym-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1045/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разгибания рук с гантелями лежа (пронированным хватом)</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="разноуровневые отжимания" data-m="2" data-q="2" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/raznourovnevye-otzhimaniya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1458/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Разноуровневые отжимания</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="раскачивания гири из стороны в сторону" data-m="3" data-q="9" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/raskachivaniya-giri-iz-storony-v-storonu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1046/male_1.png" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Раскачивания гири из стороны в сторону</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="раскачивания стоя на босу + в приседе" data-m="5" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/raskachivaniya-stoya-na-bosu-v-prisede.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1459/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Раскачивания стоя на босу + в приседе</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="растягивание икроножных мышц в положении сидя" data-m="7" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyagivanie-ikronozhnyh-myshc-v-polozhenii-sidya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/262/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растягивание икроножных мышц в положении сидя</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="растягивание мышц брюшного пресса" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyagivanie-myshc-bryushnogo-pressa.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/264/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растягивание мышц брюшного пресса</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="растягивание мышц груди и передней части плечевого пояса" data-m="2" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyagivanie-myshc-grudi-i-perednej-chasti-plechevogo-poyasa.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/266/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растягивание мышц груди и передней части плечевого пояса</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="растягивание мышц груди с помощью фитбола" data-m="2" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyagivanie-myshc-grudi-s-pomoschyu-fitbola.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/269/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растягивание мышц груди с помощью фитбола</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="растягивание мышц пресса сидя на полу" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyagivanie-myshc-pressa-sidya-na-polu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/270/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растягивание мышц пресса сидя на полу</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="растягивание мышц пресса стоя" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyagivanie-myshc-pressa-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/272/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растягивание мышц пресса стоя</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="растягивание мышц шеи в стороны" data-m="21" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyagivanie-myshc-shei-v-storony.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/274/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растягивание мышц шеи в стороны</span> <span class="ex-tag">Шея</span> </span> </a> </li><li class="ex-item" data-rv data-name="растягивание широчайших мышц спины лежа" data-m="17" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyagivanie-shirochajshih-myshc-spiny-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/276/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растягивание широчайших мышц спины лежа</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="растягивания широчайших мышц спины в упоре стоя" data-m="17" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyagivaniya-shirochajshih-myshc-spiny-v-upore-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/281/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растягивания широчайших мышц спины в упоре стоя</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжение мышц задней поверхности бедра" data-m="6" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhenie-myshc-zadnej-poverhnosti-bedra.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/285/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжение мышц задней поверхности бедра</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка альпиниста" data-m="5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/rastyazhka-alpinista.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/286/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">
4Растяжка альпиниста</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка бицепса бедра на валике" data-m="6" data-q="14" data-l="1" data-v> <a class="ex" href="/uprazhnenie/rastyazhka-bicepsa-bedra-na-valike.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1047/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Растяжка бицепса бедра на валике</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка бицепсов бедра сидя на полу" data-m="6" data-q="13" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-bicepsov-bedra-sidya-na-polu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1048/male_1.png" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка бицепсов бедра сидя на полу</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка бицепсов сидя на полу" data-m="15" data-q="2" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-bicepsov-sidya-na-polu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1049/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка бицепсов сидя на полу</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка бицепсов стоя" data-m="15" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-bicepsov-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/287/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка бицепсов стоя</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка боковой части голени при помощи валика" data-m="7" data-q="14" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-bokovoj-chasti-goleni-pri-pomoschi-valika.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1050/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка боковой части голени при помощи валика</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка в положении лежа" data-m="8" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-v-polozhenii-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/534/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка в положении лежа</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка в положении сидя" data-m="8" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-v-polozhenii-sidya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/293/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка в положении сидя</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка внешней поверхности бедра" data-m="9" data-q="2" data-l data-v> <a class="ex" href="/uprazhnenie/rastyazhka-vneshnej-poverhnosti-bedra.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1460/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Растяжка внешней поверхности бедра</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка внутренних мышц бедер" data-m="19" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-vnutrennih-myshc-beder.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/309/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка внутренних мышц бедер</span> <span class="ex-tag">Аддукторы</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка грудных мышц отведением плеч" data-m="2" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-grudnyh-myshc-otvedeniem-plech.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/311/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка грудных мышц отведением плеч</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка дельт" data-m="3" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-delt.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/312/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка дельт</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка дельт стоя" data-m="3" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-delt-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/313/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка дельт стоя</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка задней поверхности бедра лежа на полу, с подъемом ноги" data-m="6" data-q="13" data-l="1" data-v> <a class="ex" href="/uprazhnenie/rastyazhka-zadnej-poverhnosti-bedra-lezha-na-polu-s-podemom-nogi.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1051/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Растяжка задней поверхности бедра лежа на полу, с подъемом ноги</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка задних дельт с гимнастической палкой" data-m="3" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-zadnih-delt-s-gimnasticheskoj-palkoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/316/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка задних дельт с гимнастической палкой</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка икр и мышц задней поверхности бедра сидя на полу" data-m="6" data-q="6" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-ikr-i-myshc-zadnej-poverhnosti-bedra-sidya-na-polu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/317/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка икр и мышц задней поверхности бедра сидя на полу</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка икроножных мышц в положении стоя" data-m="7" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/rastyazhka-ikronozhnyh-myshc-v-polozhenii-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/318/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Растяжка икроножных мышц в положении стоя</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка икроножных мышц и ахиллового сухожилия" data-m="7" data-q="13" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-ikronozhnyh-myshc-i-ahillovogo-suhozhiliya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1052/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка икроножных мышц и ахиллового сухожилия</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка икроножных мышц при помощи валика" data-m="7" data-q="14" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-ikronozhnyh-myshc-pri-pomoschi-valika.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1053/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка икроножных мышц при помощи валика</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка икроножных мышц при помощи эластичной ленты (стопа развернута во внутрь)" data-m="7" data-q="6" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-ikronozhnyh-myshc-pri-pomoschi-elastichnoj-lenty-stopa-razvernuta-vo-vnutr.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1054/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка икроножных мышц при помощи эластичной ленты (стопа развернута во внутрь)</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка икроножных мышц, упираясь ладонями в стену" data-m="7" data-q="13" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-ikronozhnyh-myshc-upirayas-ladonyami-v-stenu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1055/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка икроножных мышц, упираясь ладонями в стену</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка икроножных мышц, упираясь локтями в стену" data-m="7" data-q="13" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-ikronozhnyh-myshc-upirayas-loktyami-v-stenu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1056/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка икроножных мышц, упираясь локтями в стену</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка квадрицепсов" data-m="5" data-q="2 6" data-l="2" data-v> <a class="ex" href="/uprazhnenie/rastyazhka-kvadricepsov.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/319/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Растяжка квадрицепсов</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка квадрицепсов в нижней позиции" data-m="5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-kvadricepsov-v-nizhnej-p
4ozicii.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1057/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка квадрицепсов в нижней позиции</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка квадрицепсов с использованием платформы" data-m="5" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-kvadricepsov-s-ispolzovaniem-platformy.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/321/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка квадрицепсов с использованием платформы</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка квадрицепсов с отгибанием назад" data-m="5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-kvadricepsov-s-otgibaniem-nazad.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/568/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка квадрицепсов с отгибанием назад</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка квадрицепсов с помощью валика" data-m="5" data-q="6 14" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-kvadricepsov-s-pomoschyu-valika.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/322/male_1.png" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка квадрицепсов с помощью валика</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка квадрицепсов стоя на четвереньках" data-m="5" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-kvadricepsov-stoya-na-chetverenkah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1058/male_1.png" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка квадрицепсов стоя на четвереньках</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка лежа на полу" data-m="5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/rastyazhka-lezha-na-polu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/323/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Растяжка лежа на полу</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка мышц бедра лежа на боку" data-m="5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-myshc-bedra-lezha-na-boku.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/535/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка мышц бедра лежа на боку</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка мышц в положении сидя" data-m="6" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-myshc-v-polozhenii-sidya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/517/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка мышц в положении сидя</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка мышц голени и задней поверхности бедра в положении стоя" data-m="6" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-myshc-goleni-i-zadnej-poverhnosti-bedra-v-polozhenii-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/325/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка мышц голени и задней поверхности бедра в положении стоя</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка мышц задней поверхности бедра в положении лежа" data-m="6" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-myshc-zadnej-poverhnosti-bedra-v-polozhenii-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/326/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка мышц задней поверхности бедра в положении лежа</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка мышц задней поверхности бедра в положении стоя" data-m="6" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-myshc-zadnej-poverhnosti-bedra-v-polozhenii-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/328/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка мышц задней поверхности бедра в положении стоя</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка мышц задней поверхности бедра с помощью наклона вперед" data-m="6" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-myshc-zadnej-poverhnosti-bedra-s-pomoschyu-naklona-vpered.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/329/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка мышц задней поверхности бедра с помощью наклона вперед</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка мышц задней поверхности бедра сидя на полу" data-m="6" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-myshc-zadnej-poverhnosti-bedra-sidya-na-polu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/332/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка мышц задней поверхности бедра сидя на полу</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка мышц нижней части спины" data-m="8" data-q="6 14" data-l="1" data-v> <a class="ex" href="/uprazhnenie/rastyazhka-myshc-nizhnej-chasti-spiny.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/334/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Растяжка мышц нижней части спины</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка мышц нижней части спины в положении лежа («мост»)" data-m="8" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-myshc-nizhnej-chasti-spiny-v-polozhenii-lezha-most.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/528/male_1.png" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка мышц нижней части спины в положении лежа («мост»)</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка мышц обхватывая бедра в положении сидя" data-m="6" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-myshc-obhvatyvaya-bedra-v-polozhenii-sidya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/336/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка мышц обхватывая бедра в положении сидя</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка мышц паха и спины в положении сидя" data-m="19" data-q="13" data-l="2" data-v> <a class="ex" href="/uprazhnenie/rastyazhka-myshc-paha-i-spiny-v-polozhenii-sidya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1059/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Растяжка мышц паха и спины в положении сидя</span> <span class="ex-tag">Аддукторы</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка мышц спины" data-m="18" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-myshc-spiny.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/337/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка мышц спины</span> <span class="ex-tag">Трапеции</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка мышц спины в положении стоя" data-m="8" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-myshc-spiny-v-polozhenii-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/338/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка мышц спины в положении стоя</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка мышц спины сидя на стуле" data-m="18" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-myshc-spiny-sidya-na-stule.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/339/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка мышц спины сидя на стуле</span> <span class="ex-tag">Трапеции</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка мышц средней части спины стоя (с разворотом корпуса)" data-m="16" data-q="13" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-myshc-srednej-chasti-spiny-stoya-s-razvorotom-korpusa.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1060/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка мышц средней части спины стоя (с разворотом корпуса)</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка отводящих мышц бедра" data-m="20" data-q="6 14" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-otvodyaschih-myshc-bedra.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/340/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка отводящих мышц бедра</span> <span class="ex-tag">Абдукторы</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка отводящих мышц бедра лежа на полу" data-m="20" data-q="13" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-otvodyaschih-myshc-bedra-lezha-na-polu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1061/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка отводящих мышц бедра лежа на полу</span> <span class="ex-tag">Абдукторы</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка переднего пучка дельт сидя" data-m="3" data-q="2" data-l="4" data-v> <a class="ex" href="/uprazhnenie/rastyazhka-perednego-puchka-delt-sidya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/341/m
4ale_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Растяжка переднего пучка дельт сидя</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка поясничного треугольника" data-m="8" data-q="6 14" data-l="2" data-v> <a class="ex" href="/uprazhnenie/rastyazhka-poyasnichnogo-treugolnika.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/343/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Растяжка поясничного треугольника</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка предплечий стоя на коленях" data-m="14" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-predplechij-stoya-na-kolenyah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/344/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка предплечий стоя на коленях</span> <span class="ex-tag">Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка приводящих мышц бедра лежа на боку" data-m="19" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/rastyazhka-privodyaschih-myshc-bedra-lezha-na-boku.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/345/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Растяжка приводящих мышц бедра лежа на боку</span> <span class="ex-tag">Аддукторы</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка с выпадом" data-m="5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-s-vypadom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/563/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка с выпадом</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка с выпадом и поворотом" data-m="8" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-s-vypadom-i-povorotom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/564/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка с выпадом и поворотом</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка с приседанием" data-m="5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-s-prisedaniem.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/346/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка с приседанием</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка сгибателей бедра и квадрицепсов" data-m="5" data-q="6" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-sgibatelej-bedra-i-kvadricepsov.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/348/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка сгибателей бедра и квадрицепсов</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка сгибателей бедра стоя на колене" data-m="5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-sgibatelej-bedra-stoya-na-kolene.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/349/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка сгибателей бедра стоя на колене</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка трицепса" data-m="1" data-q="2" data-l="4" data-v> <a class="ex" href="/uprazhnenie/rastyazhka-tricepsa.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/351/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Растяжка трицепса</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка трицепсов" data-m="1" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-tricepsov.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/352/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка трицепсов</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка трицепсов с использованием полотенца" data-m="1" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-tricepsov-s-ispolzovaniem-polotenca.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/354/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка трицепсов с использованием полотенца</sp
4an> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка трицепсов стоя" data-m="1" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-tricepsov-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/355/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка трицепсов стоя</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка широчайших мышц спины при помощи валика" data-m="17" data-q="14" data-l="1" data-v> <a class="ex" href="/uprazhnenie/rastyazhka-shirochajshih-myshc-spiny-pri-pomoschi-valika.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1062/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Растяжка широчайших мышц спины при помощи валика</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка широчайших мышц спины сидя" data-m="17" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/rastyazhka-shirochajshih-myshc-spiny-sidya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/356/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Растяжка широчайших мышц спины сидя</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка ягодичных мышц" data-m="9" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-yagodichnyh-myshc.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/357/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка ягодичных мышц</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка ягодичных мышц (колено к груди)" data-m="9" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-yagodichnyh-myshc-koleno-k-grudi.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/358/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка ягодичных мышц (колено к груди)</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка ягодичных мышц на валике" data-m="9" data-q="14" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-yagodichnyh-myshc-na-valike.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1063/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка ягодичных мышц на валике</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="растяжка ягодичных мышц сидя" data-m="9" data-q="2" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/rastyazhka-yagodichnyh-myshc-sidya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1064/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Растяжка ягодичных мышц сидя</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="рисуем бесконечность гантелью" data-m="3" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/risuem-beskonechnost-gantelyu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1461/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Рисуем бесконечность гантелью</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="рисунок бесконечности ногами" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/risunok-beskonechnosti-nogami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1462/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Рисунок бесконечности ногами</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="румынская становая тяга (вариант 2)" data-m="6" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/rumynskaya-stanovaya-tyaga-variant-2.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/361/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Румынская становая тяга (вариант 2)</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="русские махи гирей" data-m="6" data-q="9" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/russkie-mahi-girej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1065/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Русские махи гирей</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="русские скручивания" data-m="4" data-q="13" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/russkie-skruchivaniya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1597/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Русские скручивания</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="русские скручивания на блоке лежа на фитболе" data-m="4" data-q="5" data-l="1" data-v> <a class="ex" href="/uprazhnenie/russkie-skruchivaniya-na-bloke-lezha-na-fitbole.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1066/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Русские скручивания на блоке лежа на фитболе</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="русский твист (повороты туловища)" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/russkij-tvist-povoroty-tulovischa.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/362/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Русский твист (повороты туловища)</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="рывковая становая тяга" data-m="6" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/ryvkovaya-stanovaya-tyaga.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/363/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Рывковая становая тяга</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="рывковая тяга" data-m="6" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/ryvkovaya-tyaga.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/365/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Рывковая тяга</span> <span class="ex-tag">Бедра</span> </span> </a> </li>
4<li class="ex-item" data-rv data-name="рывковый баланс" data-m="5" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/ryvkovyj-balans.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1067/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Рывковый баланс</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="рывок гантели в сед" data-m="3" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/ryvok-ganteli-v-sed.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1068/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Рывок гантели в сед</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="рывок гири одной рукой" data-m="3" data-q="9" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/ryvok-giri-odnoj-rukoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/366/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Рывок гири одной рукой</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="рывок гири с выпадом" data-m="3" data-q="9" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/ryvok-giri-s-vypadom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1069/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Рывок гири с выпадом</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="рывок гирь" data-m="3" data-q="9" data-l="4" data-v> <a class="ex" href="/uprazhnenie/ryvok-gir.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/367/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Рывок гирь</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="рывок двух гирь" data-m="3" data-q="9" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/ryvok-dvuh-gir.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1070/male_1.png" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Рывок двух гирь</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="рывок и толчок гири одной рукой" data-m="3" data-q="9" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/ryvok-i-tolchok-giri-odnoj-rukoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/368/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Рывок и толчок гири одной рукой</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="рывок из-за головы" data-m="5" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/ryvok-iz-za-golovy.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/369/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Рывок из-за головы</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="рывок с выпадом" data-m="6" data-q="1" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/ryvok-s-vypadom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/370/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Рывок с выпадом</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="рывок штанги" data-m="5" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/ryvok-shtangi.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/371/male_1.png" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Рывок штанги</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="рывок штанги (штанга на уровне бедер)" data-m="6" data-q="1" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/ryvok-shtangi-shtanga-na-urovne-beder.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/372/male_1.png" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Рывок штанги (штанга на уровне бедер)</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="рывок штанги над головой" data-m="6" data-q="1" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/ryvok-shtangi-nad-golovoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/375/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Рывок штанги над головой</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="рывок штанги от коленей" data-m="6" data-q="1" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/ryvok-shtangi-ot-kolenej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1071/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Рывок штанги от коленей</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="рывок штанги с блоков" data-m="5" data-q="1" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/ryvok-shtangi-s-blokov.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/376/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Рывок штанги с блоков</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="рывок штанги с подставок" data-m="5" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/ryvok-shtangi-s-podstavok.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/377/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Рывок штанги с подставок</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="сведение гантелей на скамье с отрицательным наклоном" data-m="2" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/svedenie-gantelej-na-skame-s-otricatelnym-naklonom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/380/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сведение гантелей на скамье с отрицательным наклоном</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="сведение лопаток стоя" data-m="16" data-q="2" data-l data-v> <a class="ex" href="/uprazhnenie/svedenie-lopatok-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1463/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Сведение лопаток стоя</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="сведение ног в тренажере" data-m="19" data-q="3" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/svedenie-nog-v-trenazhere.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/381/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сведение ног в тренажере</span> <span class="ex-tag">Аддукторы</span> </span> </a> </li><li class="ex-item" data-rv data-name="сведение рук на блочном тренажере" data-m="2" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/svedenie-ruk-na-blochnom-trenazhere.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1072/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сведение рук на блочном тренажере</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="сведение рук с использованием петли" data-m="2" data-q="11" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/svedenie-ruk-s-ispolzovaniem-petli.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1464/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сведение рук с использованием петли</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="сведение-разведение гантели одной рукой лежа" data-m="2" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/svedenie-razvedenie-ganteli-odnoj-rukoj-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/384/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сведение-разведение гантели одной рукой лежа</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="сведения рук на нижнем блоке лежа" data-m="2" data-q="5" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/svedeniya-ruk-na-nizhnem-bloke-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/386/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сведения рук на нижнем блоке лежа</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="сведения рук на нижнем блоке лежа на наклонной скамье" data-m="2" data-q="5" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/svedeniya-ruk-na-nizhnem-bloke-lezha-na-naklonnoj-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/387/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сведения рук на нижнем блоке лежа на наклонной скамье</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание запястий на нижнем блоке" data-m="14" data-q="5" data-l="1" data-v> <a class="ex" href="/uprazhnenie/sgibanie-zapyastij-na-nizhnem-bloke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/388/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Сгибание запястий на нижнем блоке</span> <span class="ex-tag">Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание запястий на нижнем блоке сидя на скамье" data-m="14" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/sgibanie-zapyastij-na-nizhnem-bloke-sidya-na-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/389/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сгибание запястий на нижнем блоке сидя на скамье</span> <span class="ex-tag">Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание запястий на скамье с гантелями ладонями вверх" data-m="14" data-q="10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/sgibanie-zapyastij-na-skame-s-gantelyami-ladonyami-vverh.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/390/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Сгибание запястий на скамье с гантелями ладонями вверх</span> <span class="ex-tag">Предплечья</span> </span> </a
4> </li><li class="ex-item" data-rv data-name="сгибание запястий на скамье с гантелями ладонями вниз" data-m="14" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/sgibanie-zapyastij-na-skame-s-gantelyami-ladonyami-vniz.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/391/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сгибание запястий на скамье с гантелями ладонями вниз</span> <span class="ex-tag">Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание запястий на скамье со штангой ладонями вниз" data-m="14" data-q="1" data-l="1" data-v> <a class="ex" href="/uprazhnenie/sgibanie-zapyastij-na-skame-so-shtangoj-ladonyami-vniz.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/393/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Сгибание запястий на скамье со штангой ладонями вниз</span> <span class="ex-tag">Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание запястий с пронацией в положении лежа" data-m="14" data-q="10" data-l="2" data-v> <a class="ex" href="/uprazhnenie/sgibanie-zapyastij-s-pronaciej-v-polozhenii-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/394/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Сгибание запястий с пронацией в положении лежа</span> <span class="ex-tag">Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание запястий с супинацией в положении лежа" data-m="14" data-q="10" data-l="2" data-v> <a class="ex" href="/uprazhnenie/sgibanie-zapyastij-s-supinaciej-v-polozhenii-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/395/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Сгибание запястий с супинацией в положении лежа</span> <span class="ex-tag">Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание запястий сидя на скамье с гантелями ладонями вверх" data-m="14" data-q="10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/sgibanie-zapyastij-sidya-na-skame-s-gantelyami-ladonyami-vverh.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/397/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Сгибание запястий сидя на скамье с гантелями ладонями вверх</span> <span class="ex-tag">Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание запястий сидя на скамье с гантелями ладонями вниз" data-m="14" data-q="10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/sgibanie-zapyastij-sidya-na-skame-s-gantelyami-ladonyami-vniz.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/398/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Сгибание запястий сидя на скамье с гантелями ладонями вниз</span> <span class="ex-tag">Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание запястий со штангой сидя на скамье (ладонями вверх)" data-m="14" data-q="1" data-l="1" data-v> <a class="ex" href="/uprazhnenie/sgibanie-zapyastij-so-shtangoj-sidya-na-skame-ladonyami-vverh.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/399/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Сгибание запястий со штангой сидя на скамье (ладонями вверх)</span> <span class="ex-tag">Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание запястий со штангой сидя на скамье (ладонями вниз)" data-m="14" data-q="1" data-l="1" data-v> <a class="ex" href="/uprazhnenie/sgibanie-zapyastij-so-shtangoj-sidya-na-skame-ladonyami-vniz.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/400/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Сгибание запястий со штангой сидя на скамье (ладонями вниз)</span> <span class="ex-tag">Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание запястья сидя на скамье пронированным хватом" data-m="14" data-q="10" data-l="2" data-v> <a class="ex" href="/uprazhnenie/sgibanie-zapyastya-sidya-na-skame-pronirovannym-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/401/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Сгибание запястья сидя на скамье пронированным хватом</span> <span class="ex-tag">Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание запястья сидя на скамье супинированным хватом" data-m="14" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/sgibanie-zapyastya-sidya-na-skame-supinirovannym-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/402/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сгибание запястья сидя на скамье супинированным хватом</span> <span class="ex-tag">Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание на бицепс бедра лежа на животе" data-m="6" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/sgibanie-na-biceps-bedra-lezha-na-zhivote.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1465/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сгибание на бицепс бедра лежа на животе</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание на бицепс в выпаде с мини петлей" data-m="15" data-q="18" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/sgibanie-na-biceps-v-vypade-s-mini-petlej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1560/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сгибание на бицепс в выпаде с мини петлей</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание на бицепс с использованием петли" data-m="15" data-q="11" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/sgibanie-na-biceps-s-ispolzovaniem-petli.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1466/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сгибание на бицепс с использованием петли</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание на блоке, стоя на коленях" data-m="4" data-q="5" data-l="1" data-v> <a class="ex" href="/uprazhnenie/sgibanie-na-bloke-stoya-na-kolenyah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1073/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Сгибание на блоке, стоя на коленях</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание ног в тренажере сидя" data-m="6" data-q="3" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/sgibanie-nog-v-trenazhere-sidya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/404/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сгибание ног в тренажере сидя</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание ног в тренажере стоя" data-m="6" data-q="3" data-l="1" data-v> <a class="ex" href="/uprazhnenie/sgibanie-nog-v-trenazhere-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/405/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Сгибание ног в тренажере стоя</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание ног на фитболе" data-m="6" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/sgibanie-nog-na-fitbole.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/8/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сгибание ног на фитболе</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание рук на бицепс на блоке в положении лежа" data-m="15" data-q="5" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/sgibanie-ruk-na-biceps-na-bloke-v-polozhenii-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/408/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сгибание рук на бицепс на блоке в положении лежа</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание рук на бицепс на верхнем блоке" data-m="15" data-q="5" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/sgibanie-ruk-na-biceps-na-verhnem-bloke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/409/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сгибание рук на бицепс на верхнем блоке</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание рук на бицепс на верхнем блоке узким хватом" data-m="15" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/sgibanie-ruk-na-biceps-na-verhnem-bloke-uzkim-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/410/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сгибание рук на бицепс на верхнем блоке узким хватом</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание рук на бицепс на нижнем блоке (с канатной рукоятью)" data-m="15" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/sgibanie-ruk-na-biceps-na-nizhnem-bloke-s-kanatnoj-rukoyatyu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/411/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сгибание рук на бицепс на нижнем блоке (с канатной рукоятью)</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание рук на бицепс на нижнем блоке обратным хватом" data-m="15" data-q="5" data-l="1" data-v> <a class="ex" href="/uprazhnenie/sgibanie-ruk-na-biceps-na-nizhnem-bloke-obratnym-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/412/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Сгибание рук на бицепс на нижнем блоке обратным хватом</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание рук на бицепс на скамье скотта на нижнем блоке" data-m="15" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/sgibanie-ruk-na-biceps-na-skame-skotta-na-nizhnem-bloke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/413/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сгибание рук на бицепс на скамье Скотта на нижнем блоке</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание рук на бицепс на скамье скотта с ez-штангой обратным хватом" data-m="15" data-q="1 15" data-l="2" data-v> <a class="ex" href="/uprazhnenie/sgibanie-ruk-na-biceps-na-skame-skotta-s-ez-shtangoj-obratnym-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/414/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Сгибание рук на бицепс на скамье Скотта с EZ-штангой обратным хватом</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item
4" data-rv data-name="сгибание рук на бицепс над головой на верхнем блоке" data-m="15" data-q="5" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/sgibanie-ruk-na-biceps-nad-golovoj-na-verhnem-bloke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/415/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сгибание рук на бицепс над головой на верхнем блоке</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание рук на бицепс перед собой с гантелями хватом «молоток»" data-m="15" data-q="10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/sgibanie-ruk-na-biceps-pered-soboj-s-gantelyami-hvatom-molotok.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/416/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Сгибание рук на бицепс перед собой с гантелями хватом «молоток»</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание рук на бицепс с гантелями лежа" data-m="15" data-q="10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/sgibanie-ruk-na-biceps-s-gantelyami-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/419/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Сгибание рук на бицепс с гантелями лежа</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание рук на бицепс с диском" data-m="15" data-q="6" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/sgibanie-ruk-na-biceps-s-diskom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/420/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сгибание рук на бицепс с диском</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание рук на бицепс с наклоном вперед" data-m="15" data-q="6 15" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/sgibanie-ruk-na-biceps-s-naklonom-vpered.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/421/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сгибание рук на бицепс с наклоном вперед</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание рук на бицепс со штангой в положении лежа" data-m="15" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/sgibanie-ruk-na-biceps-so-shtangoj-v-polozhenii-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/422/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Сгибание рук на бицепс со штангой в положении лежа</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание рук на бицепс со штангой, с отведением локтей назад" data-m="15" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/sgibanie-ruk-na-biceps-so-shtangoj-s-otvedeniem-loktej-nazad.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/423/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Сгибание рук на бицепс со штангой, с отведением локтей назад</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание рук на бицепс хватом «молоток» на скамье скотта" data-m="15" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/sgibanie-ruk-na-biceps-hvatom-molotok-na-skame-skotta.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/424/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сгибание рук на бицепс хватом «молоток» на скамье Скотта</sp
4an> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание рук на бицепс-машине" data-m="15" data-q="3" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/sgibanie-ruk-na-biceps-mashine.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/425/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сгибание рук на бицепс-машине</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание рук с гантелями на бицепс на скамье с положительным наклоном" data-m="15" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/sgibanie-ruk-s-gantelyami-na-biceps-na-skame-s-polozhitelnym-naklonom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/426/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сгибание рук с гантелями на бицепс на скамье с положительным наклоном</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание руки на бицепс на нижнем блоке стоя" data-m="15" data-q="5" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/sgibanie-ruki-na-biceps-na-nizhnem-bloke-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/427/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сгибание руки на бицепс на нижнем блоке стоя</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибание руки на бицепс стоя рядом с наклонной скамьей" data-m="15" data-q="10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/sgibanie-ruki-na-biceps-stoya-ryadom-s-naklonnoj-skamej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/428/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Сгибание руки на бицепс стоя рядом с наклонной скамьей</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибания запястий за спиной со штангой в положении стоя" data-m="14" data-q="1" data-l="1" data-v> <a class="ex" href="/uprazhnenie/sgibaniya-zapyastij-za-spinoj-so-shtangoj-v-polozhenii-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/430/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Сгибания запястий за спиной со штангой в положении стоя</span> <span class="ex-tag">Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибания зоттмана (развороты предплечий с гантелями)" data-m="15" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/sgibaniya-zottmana-razvoroty-predplechij-s-gantelyami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/431/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сгибания Зоттмана (развороты предплечий с гантелями)</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибания зоттмана на скамье скотта" data-m="15" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/sgibaniya-zottmana-na-skame-skotta.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/432/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сгибания Зоттмана на скамье Скотта</sp
4an> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибания на бицепс бедра лежа на полу" data-m="6" data-q="13" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/sgibaniya-na-biceps-bedra-lezha-na-polu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1074/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сгибания на бицепс бедра лежа на полу</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибания на бицепс в тренажере" data-m="15" data-q="3" data-l="1" data-v> <a class="ex" href="/uprazhnenie/sgibaniya-na-biceps-v-trenazhere.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/433/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Сгибания на бицепс в тренажере</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибания на заднюю поверхность бедра с петлей" data-m="6" data-q="11" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/sgibaniya-na-zadnyuyu-poverhnost-bedra-s-petlej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1075/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сгибания на заднюю поверхность бедра с петлей</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="сгибания рук со штангой узким хватом (с эспандером)" data-m="15" data-q="15" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/sgibaniya-ruk-so-shtangoj-uzkim-hvatom-s-espanderom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1076/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сгибания рук со штангой узким хватом (с эспандером)</span> <span class="ex-tag">Бицепс</span> </span> </a> </li><li class="ex-item" data-rv data-name="сжимание мяча коленями" data-m="19" data-q="2" data-l data-v> <a class="ex" href="/uprazhnenie/szhimanie-myacha-kolenyami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1467/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Сжимание мяча коленями</span> <span class="ex-tag">Аддукторы</span> </span> </a> </li><li class="ex-item" data-rv data-name="сжимание рук перед грудью" data-m="2" data-q="2" data-l data-v> <a class="ex" href="/uprazhnenie/szhimanie-ruk-pered-grudyu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1468/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Сжимание рук перед грудью</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="сжимание фитбола руками" data-m="2" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/szhimanie-fitbola-rukami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1561/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сжимание фитбола руками</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="силовое взятие штанги на грудь" data-m="6" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/silovoe-vzyatie-shtangi-na-grud.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1077/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Силовое взятие штанги на грудь</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="силовое взятие штанги на грудь в машине смита" data-m="17" data-q="3" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/silovoe-vzyatie-shtangi-na-grud-v-mashine-smita.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1078/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Силовое взятие штанги на грудь в машине Смита</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="силовой бег" data-m="5" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/silovoj-beg.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1079/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Силовой бег</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="силовой рывок с виса" data-m="6" data-q="1" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/silovoj-ryvok-s-visa.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1469/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">
4Силовой рывок с виса</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="сисси-приседы" data-m="5" data-q="1" data-l="4" data-v> <a class="ex" href="/uprazhnenie/sissi-prisedy.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/434/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Сисси-приседы</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="ситапы с бодибаром" data-m="4" data-q="16" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/sitapy-s-bodibarom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1470/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Ситапы с бодибаром</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="скалолаз на босу" data-m="4" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/skalolaz-na-bosu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1471/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Скалолаз на босу</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="скалолаз на перевернутом босу" data-m="4" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/skalolaz-na-perevernutom-bosu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1472/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Скалолаз на перевернутом босу</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="скалолаз одной ногой с помощью фитбола" data-m="4" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/skalolaz-odnoj-nogoj-s-pomoschyu-fitbola.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1562/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Скалолаз одной ногой с помощью фитбола</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="складка в упоре лежа с фитболом" data-m="4" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/skladka-v-upore-lezha-s-fitbolom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1563/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Складка в упоре лежа с фитболом</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="складка из упора лежа" data-m="4" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/skladka-iz-upora-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1473/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Складка из упора лежа</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="складка с поворотом" data-m="4" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/skladka-s-povorotom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1474/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Складка с поворотом</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="складка с протаскиванием бодибара под ногами" data-m="4" data-q="16" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/skladka-s-protaskivaniem-bodibara-pod-nogami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1475/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Складка с протаскиванием бодибара под ногами</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="складка с упором в босу" data-m="4" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/skladka-s-uporom-v-bosu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1476/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">
4Складка с упором в босу</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="складка с упором в пол" data-m="4" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/skladka-s-uporom-v-pol.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1477/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Складка с упором в пол</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="складка с фитболом лежа на спине" data-m="4" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/skladka-s-fitbolom-lezha-na-spine.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1564/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Складка с фитболом лежа на спине</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="складка-фиксация" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/skladka-fiksaciya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1478/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Складка-фиксация</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="скручивание-фиксация с бодибаром" data-m="4" data-q="16" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/skruchivanie-fiksaciya-s-bodibarom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1479/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Скручивание-фиксация с бодибаром</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="скручивания в боковой планке" data-m="4" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/skruchivaniya-v-bokovoj-planke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1376/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Скручивания в боковой планке</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="скручивания в боковой планке на локте" data-m="4" data-q="13" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/skruchivaniya-v-bokovoj-planke-na-lokte.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1080/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Скручивания в боковой планке на локте</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="скручивания в парах" data-m="4" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/skruchivaniya-v-parah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/640/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Скручивания в парах</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="скручивания вверх с бодибаром" data-m="4" data-q="16" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/skruchivaniya-vverh-s-bodibarom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1480/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Скручивания вверх с бодибаром</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="скручивания к одной ноге" data-m="4" data-q="2" data-l="2" data-v> <a class="ex" href="/uprazhnenie/skruchivaniya-k-odnoj-noge.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1481/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Скручивания к одной ноге</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="скручивания корпуса под углом с резиновой петлей" data-m="4" data-q="11" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/skruchivaniya-korpusa-pod-uglom-s-rezinovoj-petlej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1565/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Скручивания корпуса под углом с резиновой петлей</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="скручивания на 3/4" data-m="4" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/skruchivaniya-na-3-4.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1081/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Скручивания на 3/4</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="скручивания на блоке лежа на босу" data-m="4" data-q="5" data-l="1" data-v> <a class="ex" href="/uprazhnenie/skruchivaniya-na-bloke-lezha-na-bosu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1082/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Скручивания на блоке лежа на босу</sp
4an> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="скручивания на босу" data-m="4" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/skruchivaniya-na-bosu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1482/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Скручивания на босу</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="скручивания на верхнем блоке стоя" data-m="4" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/skruchivaniya-na-verhnem-bloke-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1083/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Скручивания на верхнем блоке стоя</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="скручивания на пресс с нижнего блока" data-m="4" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/skruchivaniya-na-press-s-nizhnego-bloka.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1084/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Скручивания на пресс с нижнего блока</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="скручивания на фитболе" data-m="4" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/skruchivaniya-na-fitbole.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/439/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Скручивания на фитболе</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="скручивания с гантелью" data-m="4" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/skruchivaniya-s-gantelyu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1483/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Скручивания с гантелью</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="скручивания с поднятыми ногами" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/skruchivaniya-s-podnyatymi-nogami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/444/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Скручивания с поднятыми ногами</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="скручивания с руками над головой" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/skruchivaniya-s-rukami-nad-golovoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/445/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">
4Скручивания с руками над головой</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="скручивания с фитболом" data-m="4" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/skruchivaniya-s-fitbolom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1566/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Скручивания с фитболом</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="скручивания с хлопком под ногами" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/skruchivaniya-s-hlopkom-pod-nogami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1484/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Скручивания с хлопком под ногами</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="скручивания у верхнего блока стоя на коленях с проработкой косых мышц" data-m="4" data-q="5" data-l="1" data-v> <a class="ex" href="/uprazhnenie/skruchivaniya-u-verhnego-bloka-stoya-na-kolenyah-s-prorabotkoj-kosyh-myshc.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1085/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Скручивания у верхнего блока стоя на коленях с проработкой косых мышц</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="собака мордой вверх — растяжка пресса" data-m="4" data-q="2" data-l data-v> <a class="ex" href="/uprazhnenie/sobaka-mordoj-vverh-rastyazhka-pressa.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1485/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Собака мордой вверх — растяжка пресса</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="спасатель (за руки)" data-m="5 14" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/spasatel-za-ruki.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main);--m14:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Спасатель (за руки)</span> <span class="ex-tag">Квадрицепсы, Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="становая на 1 ноге с бодибаром" data-m="9" data-q="16" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/stanovaya-na-1-noge-s-bodibarom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1486/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Становая на 1 ноге с бодибаром</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="становая тяга в машине смита с прямыми ногами" data-m="6" data-q="3 8" data-l="1" data-v> <a class="ex" href="/uprazhnenie/stanovaya-tyaga-v-mashine-smita-s-pryamymi-nogami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/447/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Становая тяга в машине Смита с прямыми ногами</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="становая тяга в силовой раме с эспандерами" data-m="8" data-q="1 7" data-l="4" data-v> <a class="ex" href="/uprazhnenie/stanovaya-tyaga-v-silovoj-rame-s-espanderami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/448/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Становая тяга в силовой раме с эспандерами</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="становая тяга в стиле «сумо»" data-m="6" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/stanovaya-tyaga-v-stile-sumo.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1086/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Становая тяга в стиле «сумо»</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="становая тяга в стиле сумо с эспандерами" data-m="6" data-q="1" data-l="4" data-v> <a class="ex" href="/uprazhnenie/stanovaya-tyaga-v-stile-sumo-s-espanderami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1087/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Становая тяга в стиле сумо с эспандерами</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="становая тяга на блоке" data-m="5" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/stanovaya-tyaga-na-bloke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1088/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Становая тяга на блоке</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="становая тяга на одной ноге" data-m="9" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/stanovaya-tyaga-na-odnoj-noge.html"> <span class="ph-img"> <img src="https://i.ytimg.com/vi/pPkWxJ0uYdw/hqdefault.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Становая тяга на одной ноге</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="становая тяга на платформе или подставке" data-m="8" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/stanovaya-tyaga-na-platforme-ili-p
4odstavke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/449/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Становая тяга на платформе или подставке</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="становая тяга с гирей стоя на одной ноге" data-m="6" data-q="9" data-l="2" data-v> <a class="ex" href="/uprazhnenie/stanovaya-tyaga-s-girej-stoya-na-odnoj-noge.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/533/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Становая тяга с гирей стоя на одной ноге</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="становая тяга с цепями" data-m="8" data-q="1" data-l="4" data-v> <a class="ex" href="/uprazhnenie/stanovaya-tyaga-s-cepyami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/451/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Становая тяга с цепями</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="становая тяга с эспандером" data-m="8" data-q="1" data-l="4" data-v> <a class="ex" href="/uprazhnenie/stanovaya-tyaga-s-espanderom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/453/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Становая тяга с эспандером</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="становая тяга со штангой в одной руке" data-m="5" data-q="1" data-l="4" data-v> <a class="ex" href="/uprazhnenie/stanovaya-tyaga-so-shtangoj-v-odnoj-ruke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/561/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Становая тяга со штангой в одной руке</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="становая тяга со штангой на прямых ногах" data-m="6" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/stanovaya-tyaga-so-shtangoj-na-pryamyh-nogah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1089/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Становая тяга со штангой на прямых ногах</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="статический полуприсед спина к спине" data-m="5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/staticheskij-poluprised-spina-k-spine.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Статический полуприсед спина к спине</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="статический присед в парах" data-m="5 9" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/staticheskij-prised-v-parah.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main);--m9:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Статический присед в парах</span> <span class="ex-tag">Квадрицепсы, Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="статическое упражнение «стульчик»" data-m="5" data-q="2 5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/staticheskoe-uprazhnenie-stulchik.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1090/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Статическое упражнение «Стульчик»</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="статическое упражнение для мышц груди" data-m="2" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/staticheskoe-uprazhnenie-dlya-myshc-grudi.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/457/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Статическое упражнение для мышц груди</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="степ-тренажер" data-m="5" data-q="3" data-l="2" data-v> <a class="ex" href="/uprazhnenie/step-trenazher.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/10/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">
4Степ-тренажер</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="стойка на голове" data-m="21" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/stojka-na-golove.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m21:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Стойка на голове</span> <span class="ex-tag">Шея</span> </span> </a> </li><li class="ex-item" data-rv data-name="стойка на одной ноге" data-m data-q data-l data-v> <a class="ex" href="/uprazhnenie/stojka-na-odnoj-noge.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/629/img_male_1.gif" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Стойка на одной ноге</span>  </span> </a> </li><li class="ex-item" data-rv data-name="строгие выходы на кольцах" data-m="17" data-q="6" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/strogie-vyhody-na-kolcah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1091/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Строгие выходы на кольцах</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="строгие отжимания в стойке на руках" data-m="3" data-q="2" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/strogie-otzhimaniya-v-stojke-na-rukah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1092/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Строгие отжимания в стойке на руках</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="строгие подносы ног к перекладине" data-m="4" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/strogie-podnosy-nog-k-perekladine.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1093/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Строгие подносы ног к перекладине</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="стульчик на босу" data-m="5" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/stulchik-na-bosu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1488/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Стульчик на босу</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="стульчик у стенки" data-m="5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/stulchik-u-stenki.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1094/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Стульчик у стенки</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="стульчик у стенки с отягощением" data-m="5" data-q="6" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/stulchik-u-stenki-s-otyagoscheniem.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1095/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Стульчик у стенки с отягощением</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="сумо-приседания с гантелью" data-m="5" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/sumo-prisedaniya-s-gantelyu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1489/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Сумо-приседания с гантелью</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="сухое плавание «баттерфляй»" data-m="2" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/suhoe-plavanie-batterflyaj.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m2:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Сухое плавание «Баттерфляй»</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="теория" data-m data-q data-l="1" data-v> <a class="ex" href="/uprazhnenie/teoriya.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Теория</span>  </span> </a> </li><li class="ex-item" data-rv data-name="толкание атлетических саней" data-m="6" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/tolkanie-atleticheskih-sanej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1096/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Толкание атлетических саней</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="толкание боксерского мешка" data-m="2" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/tolkanie-bokserskogo-meshka.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1097/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Толкание боксерского мешка</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="толчковый швунг" data-m="5" data-q="1" data-l="4" data-v="1">
4 <a class="ex" href="/uprazhnenie/tolchkovyj-shvung.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1098/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Толчковый швунг</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="толчковый швунг гантелей" data-m="3" data-q="10" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/tolchkovyj-shvung-gantelej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1099/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Толчковый швунг гантелей</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="толчковый швунг из-за головы" data-m="5" data-q="1" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/tolchkovyj-shvung-iz-za-golovy.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1490/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Толчковый швунг из-за головы</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="толчок гири одной рукой" data-m="3" data-q="9" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/tolchok-giri-odnoj-rukoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/458/male_1.png" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Толчок гири одной рукой</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="толчок гири одной рукой с выпадом" data-m="3" data-q="9" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/tolchok-giri-odnoj-rukoj-s-vypadom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1100/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Толчок гири одной рукой с выпадом</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="толчок гирь двумя руками" data-m="3" data-q="9" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/tolchok-gir-dvumya-rukami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1101/male_1.png" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Толчок гирь двумя руками</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="толчок гирь над собой" data-m="3" data-q="9" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/tolchok-gir-nad-soboj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/488/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Толчок гирь над собой</span> <span class="ex-tag">Плечи</span> </span> </a> </li>
4<li class="ex-item" data-rv data-name="толчок грифа одной рукой стоя" data-m="3" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/tolchok-grifa-odnoj-rukoj-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1102/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Толчок грифа одной рукой стоя</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="толчок и жим штанги стоя" data-m="3" data-q="1" data-l="4" data-v> <a class="ex" href="/uprazhnenie/tolchok-i-zhim-shtangi-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises_twp/539/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Толчок и жим штанги стоя</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="толчок и жим штанги стоя из-за спины" data-m="3" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/tolchok-i-zhim-shtangi-stoya-iz-za-spiny.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/537/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Толчок и жим штанги стоя из-за спины</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="толчок т-грифа" data-m="3" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/tolchok-t-grifa.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1103/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Толчок Т-грифа</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="толчок штанги из полного приседа" data-m="3" data-q="1" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/tolchok-shtangi-iz-polnogo-priseda.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1104/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Толчок штанги из полного приседа</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="толчок штанги из полного приседа с виса" data-m="3" data-q="1" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/tolchok-shtangi-iz-polnogo-priseda-s-visa.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1491/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Толчок штанги из полного приседа с виса</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="толчок штанги от груди с приседом" data-m="5" data-q="1" data-l="4" data-v> <a class="ex" href="/uprazhnenie/tolchok-shtangi-ot-grudi-s-prisedom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/492/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Толчок штанги от груди с приседом</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="трастеры" data-m="5" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/trastery.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1105/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Трастеры</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="тренажер, имитирующий ходьбу по лестнице" data-m="5" data-q="3" data-l="2" data-v> <a class="ex" href="/uprazhnenie/trenazher-imitiruyuschij-hodbu-po-lestnice.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/12/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Тренажер, имитирующий ходьбу по лестнице</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="тренировка трицепсов на тренажере" data-m="1" data-q="3" data-l="1" data-v> <a class="ex" href="/uprazhnenie/trenirovka-tricepsov-na-trenazhere.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1106/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Тренировка трицепсов на тренажере</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="тройная растяжка" data-m="6" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/trojnaya-rastyazhka.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/493/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тройная растяжка</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="турецкий подъем с гирей" data-m="3" data-q="9" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/tureckij-podem-s-girej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1107/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Турецкий подъем с гирей</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="турецкий подъем с гирей (через положение выпада)" data-m="3" data-q="9" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/tureckij-podem-s-girej-cherez-polozhenie-vypada.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1108/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Турецкий подъем с гирей (через положение выпада)</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга атлетических саней" data-m="16" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/tyaga-atleticheskih-sanej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1109/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Тяга атлетических саней</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга атлетических саней с подъемом рук" data-m="3" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/tyaga-atleticheskih-sanej-s-podemom-ruk.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1110/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Тяга атлетических саней с подъемом рук</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга атлетических саней с подъемом рук над головой" data-m="3" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/tyaga-atleticheskih-sanej-s-podemom-ruk-nad-golovoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1111/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Тяга атлетических саней с подъемом рук над головой</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга бодибара к животу в наклоне" data-m="16" data-q="16" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-bodibara-k-zhivotu-v-naklone.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1492/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга бодибара к животу в наклоне</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга в рывке" data-m="3" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/tyaga-v-ryvke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1114/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Тяга в рывке</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга в силовой раме с эспандером" data-m="8" data-q="1 7" data-l="2" data-v> <a class="ex" href="/uprazhnenie/tyaga-v-silovoj-rame-s-espanderom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/495/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Тяга в силовой раме с эспандером</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга верхнего блока к груди с v образным грифом" data-m="17" data-q="5" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-verhnego-bloka-k-grudi-s-v-obraznym-grifom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/498/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга верхнего блока к груди с V образным грифом</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга верхнего блока одной рукой" data-m="17" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-verhnego-bloka-odnoj-rukoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1112/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга верхнего блока одной рукой</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга верхнего блока прямыми руками (с использованием веревочной рукояти)" data-m="17" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-verhnego-bloka-pryamymi-rukami-s-ispolzovaniem-verevochnoj-rukoyati.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1113/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга верхнего блока прямыми руками (с использованием веревочной рукояти)</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга верхнего блока с прямыми руками" data-m="17" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-verhnego-bloka-s-pryamymi-rukami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/499/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга верхнего блока с прямыми руками</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга гантелей в наклоне нейтральным хватом" data-m="16" data-q="10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/tyaga-gantelej-v-naklone-nejtralnym-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/502/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Тяга гантелей в наклоне нейтральным хватом</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга гантелей в наклоне стоя на босу" data-m="16" data-q="6 10" data-l="1" data-v> <a class="ex" href="/uprazhnenie/tyaga-gantelej-v-naklone-stoya-na-bosu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/704/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Тяга гантелей в наклоне стоя на босу</sp
4an> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга гантелей лежа на наклонной скамье" data-m="16" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-gantelej-lezha-na-naklonnoj-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1115/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга гантелей лежа на наклонной скамье</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга гантелей на наклонной скамье" data-m="16" data-q="1" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-gantelej-na-naklonnoj-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/511/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга гантелей на наклонной скамье</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга гантели к груди" data-m="3" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-ganteli-k-grudi.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/504/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга гантели к груди</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга гантели одной рукой" data-m="16" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-ganteli-odnoj-rukoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1493/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга гантели одной рукой</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга гантели одной рукой в упоре лежа" data-m="16" data-q="10" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-ganteli-odnoj-rukoj-v-upore-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1494/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга гантели одной рукой в упоре лежа</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга гири к груди в стиле сумо" data-m="18" data-q="9" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-giri-k-grudi-v-stile-sumo.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/505/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга гири к груди в стиле Сумо</span> <span class="ex-tag">Трапеции</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга гири одной рукой в наклоне" data-m="16" data-q="9" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-giri-odnoj-rukoj-v-naklone.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1116/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга гири одной рукой в наклоне</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга гирь в наклоне обеими руками" data-m="16" data-q="9" data-l="2" data-v> <a class="ex" href="/uprazhnenie/tyaga-gir-v-naklone-obeimi-rukami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/506/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Тяга гирь в наклоне обеими руками</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга гирь в упоре лежа" data-m="16" data-q="9" data-l="4" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-gir-v-upore-lezha.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/507/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга гирь в упоре лежа</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга головы к груди" data-m="21" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-golovy-k-grudi.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/548/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга головы к груди</span> <span class="ex-tag">Шея</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга к груди в гребном тренажере" data-m="17" data-q="3 5" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-k-grudi-v-grebnom-trenazhere.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/508/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга к груди в гребном тренажере</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга к груди с эспандером" data-m="18" data-q="11" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-k-grudi-s-espanderom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/509/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга к груди с эспандером</span> <span class="ex-tag">Трапеции</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга к животу в наклоне с помощью эспандера" data-m="17" data-q data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-k-zhivotu-v-naklone-s-pomoschyu-espandera.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1495/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга к животу в наклоне с помощью эспандера</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга к поясу на тренажере" data-m="17" data-q="3" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-k-poyasu-na-trenazhere.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1117/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга к поясу на тренажере</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга к шее в гребном тренажере" data-m="3" data-q="3 5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-k-shee-v-grebnom-trenazhere.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/510/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга к шее в гребном тренажере</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга ли хейни в тренажере смита" data-m="18" data-q="8" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-li-hejni-v-trenazhere-smita.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/768/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга Ли Хейни в тренажере Смита</span> <span class="ex-tag">Трапеции</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга на верхнем блоке книзу (сидя на коленях)" data-m="17" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-na-verhnem-bloke-knizu-sidya-na-kolenyah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1119/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга на верхнем блоке книзу (сидя на коленях)</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга на верхнем блоке книзу одной рукой (сидя на коленях)" data-m="17" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-na-verhnem-bloke-knizu-odnoj-rukoj-sidya-na-kolenyah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1118/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга на верхнем блоке книзу одной рукой (сидя на коленях)</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга на тренажере" data-m="5" data-q="3" data-l="1" data-v> <a class="ex" href="/uprazhnenie/tyaga-na-trenazhere.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1120/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Тяга на тренажере</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга нижнего блока одной рукой с широкой постановкой ног" data-m="17" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-nizhnego-bloka-odnoj-rukoj-s-shirokoj-postanovkoj-nog.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1121/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга нижнего блока одной рукой с широкой постановкой ног</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга одной рукой в выпаде с мини петлей" data-m="17" data-q="18" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-odnoj-rukoj-v-vypade-s-mini-petlej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1567/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга одной рукой в выпаде с мини петлей</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга партнера к г
4руди с захватам за ворот" data-m="16" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/tyaga-partnera-k-grudi-s-zahvatam-za-vorot.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m16:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Тяга партнера к груди с захватам за ворот</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга резиновой петли одной рукой в наклоне" data-m="17" data-q="11" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-rezinovoj-petli-odnoj-rukoj-v-naklone.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1568/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга резиновой петли одной рукой в наклоне</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга сумо до подбородка" data-m="9" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-sumo-do-podborodka.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1122/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга сумо до подбородка</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга т-грифа" data-m="16" data-q="1" data-l="1" data-v> <a class="ex" href="/uprazhnenie/tyaga-t-grifa.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1123/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Тяга Т-грифа</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга т-грифа одной рукой" data-m="16" data-q="1" data-l="1" data-v> <a class="ex" href="/uprazhnenie/tyaga-t-grifa-odnoj-rukoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1124/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Тяга Т-грифа одной рукой</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга т-штанги одной рукой в наклоне" data-m="16" data-q="1" data-l="1" data-v> <a class="ex" href="/uprazhnenie/tyaga-t-shtangi-odnoj-rukoj-v-naklone.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/516/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Тяга Т-штанги одной рукой в наклоне</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга троса на блоке" data-m="3" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-trosa-na-bloke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1125/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга троса на блоке</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга фитбола к животу в наклоне" data-m="17" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-fitbola-k-zhivotu-v-naklone.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1569/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">
4Тяга фитбола к животу в наклоне</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга штанги в наклоне в машине смита" data-m="16" data-q="3 8" data-l="1" data-v> <a class="ex" href="/uprazhnenie/tyaga-shtangi-v-naklone-v-mashine-smita.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/519/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Тяга штанги в наклоне в машине Смита</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга штанги в наклоне стоя на скамье" data-m="16" data-q="1" data-l="1" data-v> <a class="ex" href="/uprazhnenie/tyaga-shtangi-v-naklone-stoya-na-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1126/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Тяга штанги в наклоне стоя на скамье</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга штанги к груди в машине смита" data-m="18" data-q="3 8" data-l="1" data-v> <a class="ex" href="/uprazhnenie/tyaga-shtangi-k-grudi-v-mashine-smita.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/553/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Тяга штанги к груди в машине Смита</span> <span class="ex-tag">Трапеции</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга штанги к груди в наклоне" data-m="3" data-q="1" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-shtangi-k-grudi-v-naklone.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/555/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга штанги к груди в наклоне</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга штанги рывковая" data-m="5" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-shtangi-ryvkovaya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1127/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга штанги рывковая</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="тяга эспандера к животу на босу" data-m="17" data-q data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/tyaga-espandera-k-zhivotu-na-bosu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1570/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Тяга эспандера к животу на босу</span> <span class="ex-tag">Широчайшие мышцы спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="уголок сидя" data-m="4" data-q="2" data-l data-v> <a class="ex" href="/uprazhnenie/ugolok-sidya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1496/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Уголок сидя</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="удар пяткой по ягодице в прыжке" data-m="5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/udar-pyatkoj-po-yagodice-v-pryzhke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1128/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Удар пяткой по ягодице в прыжке</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="удары ногами сидя на скамье" data-m="4" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/udary-nogami-sidya-na-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/521/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Удары ногами сидя на скамье</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="удары пятками по ягодицам в прыжке" data-m="5" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/udary-pyatkami-po-yagodicam-v-pryzhke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1129/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Удары пятками по ягодицам в прыжке</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="удержание поднятых рук в лодочке на спине" data-m="4" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/uderzhanie-podnyatyh-ruk-v-lodochke-na-spine.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1497/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Удержание поднятых рук в лодочке на спине</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="удерживание веса" data-m="14" data-q="6" data-l="2" data-v> <a class="ex" href="/uprazhnenie/uderzhivanie-vesa.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/522/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Удерживание веса</span> <span class="ex-tag">Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="удерживание веса стоя" data-m="14" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/uderzhivanie-vesa-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/523/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Удерживание веса стоя</span> <span class="ex-tag">Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="удлиненная планка на фитболе с колен" data-m="4" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/udlinennaya-planka-na-fitbole-s-kolen.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1571/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Удлиненная планка на фитболе с колен</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="удлиненная планка с фитболом" data-m="4" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/udlinennaya-planka-s-fitbolom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1572/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Удлиненная планка с фитболом</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="удлиненный ягодичный мост на фитболе" data-m="9" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/udlinennyj-yagodichnyj-most-na-fitbole.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1573/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Удлиненный ягодичный мост на фитболе</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="упражнение «волны» с канатами" data-m="3" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/uprazhnenie-volny-s-kanatami.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1130/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Упражнение «волны» с канатами</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="упражнение «доброе утро»" data-m="6" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/uprazhnenie-dobroe-utro.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/525/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Упражнение «Доброе утро»</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="упражнение «доброе утро» (штанга в висе)" data-m="6" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/uprazhnenie-dobroe-utro-shtanga-v-vise.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/526/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Упражнение «Доброе утро» (штанга в висе)</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="упражнение «доброе утро» в положении сидя" data-m="8" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/uprazhnenie-dobroe-utro-v-polozhenii-sidya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/527/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Упражнение «доброе утро» в положении сидя</span> <span class="ex-tag">Нижняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="упражнение 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4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Упражнение «мельница» с гирей</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="упражнение «паук»" data-m="2" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/uprazhnenie-pauk.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1134/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Упражнение «паук»</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="упражнение «русский твист» со штангой" data-m="4" data-q="1" data-l="1" data-v> <a class="ex" href="/uprazhnenie/uprazhnenie-russkij-tvist-so-shtangoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1135/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Упражнение «русский твист» со штангой</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="упражнение «скалолаз»" data-m="4" data-q="13" data-l="1" data-v> <a class="ex" href="/uprazhnenie/uprazhnenie-skalolaz.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1136/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Упражнение «Скалолаз»</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="упражнение &#38;qu
4ot;ослик&#38;quot;" data-m="7" data-q="6" data-l="2" data-v> <a class="ex" href="/uprazhnenie/uprazhnenie-oslik.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/524/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Упражнение &amp;quot;ослик&amp;quot;</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="упражнение для косых мышц живота «мост»" data-m="4" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/uprazhnenie-dlya-kosyh-myshc-zhivota-most.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/460/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Упражнение для косых мышц живота «Мост»</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="упражнение лягушка" data-m="4" data-q="2" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/uprazhnenie-lyagushka.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/461/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Упражнение лягушка</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="упражнение на баланс борде" data-m="7" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/uprazhnenie-na-balans-borde.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1132/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Упражнение на баланс борде</span> <span class="ex-tag">Икры</span> </span> </a> </li><li class="ex-item" data-rv data-name="упражнение на пресс со штангой вместо ролика стоя на коленях" data-m="4" data-q="1" data-l="4" data-v> <a class="ex" href="/uprazhnenie/uprazhnenie-na-press-so-shtangoj-vmesto-rolika-stoya-na-kolenyah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1133/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Упражнение на пресс со штангой вместо ролика стоя на коленях</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="упражнение пружина" data-m="9" data-q="2" data-l data-v> <a class="ex" href="/uprazhnenie/uprazhnenie-pruzhina.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1498/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Упражнение Пружина</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="ускорения с утяжелением" data-m="5" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/uskoreniya-s-utyazheleniem.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1137/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Ускорения с утяжелением</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="французский жим гантелями на наклонной скамье" data-m="1" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/francuzskij-zhim-gantelyami-na-naklonnoj-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/462/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Французский жим гантелями на наклонной скамье</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="французский жим лежа на скамье используя цепи" data-m="1" data-q="6" data-l="2" data-v> <a class="ex" href="/uprazhnenie/francuzskij-zhim-lezha-na-skame-ispolzuya-cepi.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/465/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Французский жим лежа на скамье используя цепи</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="французский жим лежа с использованием резиновой петли" data-m="1" data-q="11" data-l="1" data-v="1">
4 <a class="ex" href="/uprazhnenie/francuzskij-zhim-lezha-s-ispolzovaniem-rezinovoj-petli.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1138/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Французский жим лежа с использованием резиновой петли</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="французский жим на нижнем блоке" data-m="1" data-q="5" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/francuzskij-zhim-na-nizhnem-bloke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/467/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Французский жим на нижнем блоке</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="французский жим одной рукой стоя" data-m="1" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/francuzskij-zhim-odnoj-rukoj-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/469/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Французский жим одной рукой стоя</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="французский жим с гантелей стоя" data-m="1" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/francuzskij-zhim-s-gantelej-stoya.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/470/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Французский жим с гантелей стоя</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="французский жим со штангой на наклонной скамье" data-m="1" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/francuzskij-zhim-so-shtangoj-na-naklonnoj-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/472/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Французский жим со штангой на наклонной скамье</span> <span class="ex-tag">Трицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="фронтальные приседания со штангой" data-m="5" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/frontalnye-prisedaniya-so-shtangoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1139/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Фронтальные приседания со штангой</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="фронтальный подъём штанги над головой" data-m="3" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/frontalnyj-podyom-shtangi-nad-golovoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/475/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Фронтальный подъём штанги над головой</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="ходьба в приседе с использованием мини петли" data-m="5" data-q="18" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/hodba-v-prisede-s-ispolzovaniem-mini-petli.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1574/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Ходьба в приседе с использованием мини петли</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="ходьба гусиным шаÐ
4³Ð¾Ð¼" data-m="5 6" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/hodba-gusinym-shagom.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main);--m6:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Ходьба гусиным шагом</span> <span class="ex-tag">Квадрицепсы, Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="ходьба на руках с партнером" data-m="1 3" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/hodba-na-rukah-s-partnerom.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m1:var(--bm-main);--m3:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Ходьба на руках с партнером</span> <span class="ex-tag">Трицепсы, Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="ходьба по пересеченной местности" data-m="5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/hodba-po-peresechennoj-mestnosti.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/699/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Ходьба по пересеченной местности</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="ходьба с выпадами со штангой" data-m="5" data-q="1" data-l="1" data-v> <a class="ex" href="/uprazhnenie/hodba-s-vypadami-so-shtangoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/476/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Ходьба с выпадами со штангой</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="ходьба с резинкой (mini bands)" data-m="20" data-q="11" data-l="1" data-v> <a class="ex" href="/uprazhnenie/hodba-s-rezinkoj-mini-bands.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1140/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Ходьба с резинкой (mini bands)</span> <span class="ex-tag">Абдукторы</span> </span> </a> </li><li class="ex-item" data-rv data-name="частичный рывок" data-m="5" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/chastichnyj-ryvok.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/477/male_1.jpeg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Частичный рывок</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="челночный бег" data-m="5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/chelnochnyj-beg.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Челночный бег</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="чехарда" data-m="3 6 14" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/cheharda.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m3:var(--bm-main);--m6:var(--bm-main);--m14:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Чехарда</span> <span class="ex-tag">Плечи, Бедра, Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="шаг + подъем ноги на босу" data-m="5" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/shag-podem-nogi-na-bosu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1499/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">
4Шаг + подъем ноги на босу</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="шаг + приседание с подъемом бодибара" data-m="5" data-q="16" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/shag-prisedanie-s-podemom-bodibara.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1500/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Шаг + приседание с подъемом бодибара</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="широкая становая тяга" data-m="6" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/shirokaya-stanovaya-tyaga.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/478/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Широкая становая тяга</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="шраги в машине смита" data-m="18" data-q="3 8" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/shragi-v-mashine-smita.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/479/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Шраги в машине Смита</span> <span class="ex-tag">Трапеции</span> </span> </a> </li><li class="ex-item" data-rv data-name="шраги в тренажере для голеней" data-m="18" data-q="3" data-l="1" data-v> <a class="ex" href="/uprazhnenie/shragi-v-trenazhere-dlya-golenej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/573/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Шраги в тренажере для голеней</span> <span class="ex-tag">Трапеции</span> </span> </a> </li><li class="ex-item" data-rv data-name="шраги на брусьях" data-m="18" data-q="6" data-l="1" data-v> <a class="ex" href="/uprazhnenie/shragi-na-brusyah.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/736/img_male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Шраги на брусьях</span> <span class="ex-tag">Трапеции</span> </span> </a> </li><li class="ex-item" data-rv data-name="шраги на нижнем блоке" data-m="18" data-q="5" data-l="1" data-v> <a class="ex" href="/uprazhnenie/shragi-na-nizhnem-bloke.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/480/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Шраги на нижнем блоке</span> <span class="ex-tag">Трапеции</span> </span> </a> </li><li class="ex-item" data-rv data-name="шраги на тренажере" data-m="18" data-q="3" data-l="1" data-v> <a class="ex" href="/uprazhnenie/shragi-na-trenazhere.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1141/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Шраги на тренажере</span> <span class="ex-tag">Трапеции</span> </span> </a> </li><li class="ex-item" data-rv data-name="шраги на турнике" data-m="18" data-q="13" data-l="1" data-v> <a class="ex" href="/uprazhnenie/shragi-na-turnike.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1142/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Шраги на турнике</span> <span class="ex-tag">Трапеции</span> </span> </a> </li><li class="ex-item" data-rv data-name="шраги с гантелями на наклонной скамье" data-m="16" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/shragi-s-gantelyami-na-naklonnoj-skame.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/569/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Шраги с гантелями на наклонной скамье</span> <span class="ex-tag">Средняя часть спины</span> </span> </a> </li><li class="ex-item" data-rv data-name="шраги со штангой" data-m="18" data-q="1" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/shragi-so-shtangoj.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/482/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Шраги со штангой</span> <span class="ex-tag">Трапеции</span> </span> </a> </li><li class="ex-item" data-rv data-name="шраги со штангой за спиной в машине смита" data-m="18" data-q="3" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/shragi-so-shtangoj-za-spinoj-v-mashine-smita.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1143/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Шраги со штангой за спиной в машине Смита</span> <span class="ex-tag">Трапеции</span> </span> </a> </li><li class="ex-item" data-rv data-name="шраги со штангой из-за спины" data-m="18" data-q="1" data-l="1" data-v>
4 <a class="ex" href="/uprazhnenie/shragi-so-shtangoj-iz-za-spiny.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/483/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Шраги со штангой из-за спины</span> <span class="ex-tag">Трапеции</span> </span> </a> </li><li class="ex-item" data-rv data-name="шраги стоя с резиновой петлей" data-m="18" data-q="11" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/shragi-stoya-s-rezinovoj-petlej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1575/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Шраги стоя с резиновой петлей</span> <span class="ex-tag">Трапеции</span> </span> </a> </li><li class="ex-item" data-rv data-name="шраги широким хватом" data-m="18" data-q="1" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/shragi-shirokim-hvatom.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/484/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Шраги широким хватом</span> <span class="ex-tag">Трапеции</span> </span> </a> </li><li class="ex-item" data-rv data-name="штанга в качестве гимнастического ролика" data-m="4" data-q="1" data-l="2" data-v> <a class="ex" href="/uprazhnenie/shtanga-v-kachestve-gimnasticheskogo-rolika.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/486/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async">  </span> <span class="ex-b"> <span class="ex-t">Штанга в качестве гимнастического ролика</span> <span class="ex-tag">Пресс</span> </span> </a> </li><li class="ex-item" data-rv data-name="энергичная растяжка грудных мышц" data-m="2" data-q="2" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/energichnaya-rastyazhka-grudnyh-myshc.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/487/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Энергичная растяжка грудных мышц</span> <span class="ex-tag">Грудь</span> </span> </a> </li><li class="ex-item" data-rv data-name="эстафета: бег вокруг препятствия" data-m="5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/estafeta-beg-vokrug-prepyatstviya.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Эстафета: Бег вокруг препятствия</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="эстафета: бег до препятствия и 10 отжиманий" data-m="2 5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/estafeta-beg-do-prepyatstviya-i-10-otzhimanij.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m2:var(--bm-main);--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Эстафета: Бег до препятствия и 10 отжиманий</span> <span class="ex-tag">Грудь, Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="эстафета: бег до препятствия и 10 падений из положения лежа" data-m="5" data-q="2" data-l="1" data-v>
4 <a class="ex" href="/uprazhnenie/estafeta-beg-do-prepyatstviya-i-10-padenij-iz-polozheniya-lezha.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Эстафета: Бег до препятствия и 10 падений из положения лежа</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="эстафета: бег на четвереньках" data-m="3" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/estafeta-beg-na-chetverenkah.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m3:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Эстафета: Бег на четвереньках</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="эстафета: бег спиной вперед, назад передом" data-m="5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/estafeta-beg-spinoj-vpered-nazad-peredom.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Эстафета: Бег спиной вперед, назад передом</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="эстафета: каракатица" data-m="3 6" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/estafeta-karakatica.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m3:var(--bm-main);--m6:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Эстафета: Каракатица</span> <span class="ex-tag">Плечи, Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="эстафета: перемещение на лопатках" data-m="6" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/estafeta-peremeschenie-na-lopatkah.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m6:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Эстафета: Перемещение на лопатках</span> <span class="ex-tag">Бедра</span> </span> </a> </li><li class="ex-item" data-rv data-name="эстафета: проползание под партнером всей командой" data-m="3" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/estafeta-propolzanie-pod-partnerom-vsej-komandoj.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m3:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Эстафета: Проползание под партнером всей командой</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="эстафета: проползание под партнером поочередно" data-m="3" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/estafeta-propolzanie-pod-partnerom-poocheredno.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m3:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Эстафета: Проползание под партнером поочередно</span> <span class="ex-tag">Плечи</span> </span> </a> </li><li class="ex-item" data-rv data-name="эстафета: прыжки в длину на дистанцию" data-m="5" data-q="2" data-l="1" data-v> <a class="ex" href="/uprazhnenie/estafeta-pryzhki-v-dlinu-na-distanciyu.html"> <span class="ph-img ph-img--map"> <svg class="bodymap bodymap--both " viewBox="0 0 220 170" style="--m5:var(--bm-main)" aria-hidden="true"><use href="#bm" width="220" height="182"></use></svg>  </span> <span class="ex-b"> <span class="ex-t">Эстафета: Прыжки в длину на дистанцию</span> <span class="ex-tag">Квадрицепсы</span> </span> </a> </li><li class="ex-item" data-rv data-name="эстафета: прыжки на правой ноге, наÐ
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4Ягодичный мост на босу</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="ягодичный мост на носках с использованием мини петли" data-m="9" data-q="18" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/yagodichnyj-most-na-noskah-s-ispolzovaniem-mini-petli.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1503/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Ягодичный мост на носках с использованием мини петли</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="ягодичный мост на одной ноге с использованием мини петли" data-m="9" data-q="18" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/yagodichnyj-most-na-odnoj-noge-s-ispolzovaniem-mini-petli.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1576/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Ягодичный мост на одной ноге с использованием мини петли</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="ягодичный мост одной ногой на босу" data-m="9" data-q="17" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/yagodichnyj-most-odnoj-nogoj-na-bosu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1504/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Ягодичный мост одной ногой на босу</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="ягодичный мост одной ногой на фитболе" data-m="9" data-q="4" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/yagodichnyj-most-odnoj-nogoj-na-fitbole.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1505/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Ягодичный мост одной ногой на фитболе</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="ягодичный мост с гантелью" data-m="9" data-q="10" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/yagodichnyj-most-s-gantelyu.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1507/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Ягодичный мост с гантелью</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="ягодичный мост с использованием мини петли" data-m="9" data-q="18" data-l="1" data-v="1"> <a class="ex" href="/uprazhnenie/yagodichnyj-most-s-ispolzovaniem-mini-petli.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/1578/female_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">Ягодичный мост с использованием мини петли</span> <span class="ex-tag">Ягодицы</span> </span> </a> </li><li class="ex-item" data-rv data-name="ягодичный мост с помощью фитбола" data-m="9" data-q="4" data-l="1" data-v="1"> <a 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(без ног)</span> <span class="ex-tag">Плечи, Предплечья</span> </span> </a> </li><li class="ex-item" data-rv data-name="w — вариант восьмерок с гирей" data-m="4" data-q="9" data-l="2" data-v="1"> <a class="ex" href="/uprazhnenie/w-variant-vosmerok-s-girej.html"> <span class="ph-img"> <img src="https://atletiq.com/content/exercises/112/male_1.jpg" alt="" width="846" height="562" loading="lazy" decoding="async"> <span class="badge"><svg viewBox="0 0 10 10" aria-hidden="true"><path d="M2 1l7 4-7 4z"></path></svg>Видео</span> </span> <span class="ex-b"> <span class="ex-t">W — вариант восьмерок с гирей</span> <span class="ex-tag">Пресс</span> </span> </a> </li></ul> <div class="empty" hidden data-empty> <p>По этим условиям упражнений нет.</p>
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