Ослиные подъемы на носки

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Как правильно выполнять "Ослиные подъемы на носки":

Встаньте носками на подставку, наклонитесь вперед, согнувшись в поясе, и обопритесь о скамью или стол. Тазобедренные суставы должны находиться непосредственно над носками ног. Для дополнительной нагрузки партнер может сесть вам на бедра, причем как можно ниже, чтобы не давить на нижнюю часть спины. Ступни для большего воздействия на внешние поверхности голеней поверните носками немного внутрь. Опустите пятки как можно ниже, а затем поднимитесь опять на носках до полного сокращения мышц. При попытке использовать 'обман' вы начнете подбрасывать партнера, поэтому попросите его сказать вам об этом, если возникнет такая необходимость.

Видео упражнения "Ослиные подъемы на носки":

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