{"id":6220,"date":"2024-03-29T00:00:44","date_gmt":"2024-03-29T00:00:44","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6220"},"modified":"2024-03-29T16:23:55","modified_gmt":"2024-03-29T16:23:55","slug":"5-lat-exercises-for-explosive-back-development","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ru\/5-lat-exercises-for-explosive-back-development\/","title":{"rendered":"5 LAT \u0423\u041f\u0420\u0410\u0416\u041d\u0415\u041d\u0418\u042f \u0414\u041b\u042f \u0420\u0410\u0417\u0412\u0418\u0422\u0418\u042f \u0412\u0417\u0420\u042b\u0412\u041d\u041e\u0419 \u0421\u041f\u0418\u041d\u042b"},"content":{"rendered":"<\/p>\n<div class=\"post-item-wrap\">\n<div class=\"entry-content\">\n<p>\u041f\u043e\u0441\u0442\u0440\u043e\u0438\u0442\u044c \u043a\u0440\u044b\u043b\u044c\u044f, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043f\u043e\u043c\u043e\u0433\u0443\u0442 \u0432\u0430\u043c \u043f\u0430\u0440\u0438\u0442\u044c \u043d\u0430 \u0432\u0435\u0440\u0448\u0438\u043d\u0435 \u0432\u0430\u0448\u0435\u0433\u043e \u0442\u0435\u043b\u043e\u0441\u043b\u043e\u0436\u0435\u043d\u0438\u044f \u0438\u0433\u0440\u044b.<\/p>\n<p>\u0428\u0438\u0440\u043e\u043a\u0430\u044f, \u0441\u043a\u0443\u043b\u044c\u043f\u0442\u0443\u0440\u043d\u0430\u044f, V-\u043e\u0431\u0440\u0430\u0437\u043d\u0430\u044f \u0441\u043f\u0438\u043d\u0430 \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u0442\u043e, \u0447\u0442\u043e \u0431\u043e\u043b\u044c\u0448\u0438\u043d\u0441\u0442\u0432\u043e \u043f\u043e\u0434\u044a\u0435\u043c\u043d\u0438\u043a\u043e\u0432 \u0441\u0442\u0440\u0435\u043c\u0438\u0442\u044c\u0441\u044f. \u0427\u0443\u0434\u043e\u0432\u0438\u0449\u043d\u0430\u044f \u0441\u043f\u0438\u043d\u0430 \u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e \u044d\u0441\u0442\u0435\u0442\u0438\u0447\u0435\u0441\u043a\u0438, \u043d\u043e \u0438 \u043f\u043e\u043c\u043e\u0433\u0430\u0435\u0442 \u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0442\u0438\u0442\u044c \u0442\u0440\u0430\u0432\u043c\u044b \u0438 \u0436\u0438\u0437\u043d\u0435\u043d\u043d\u043e \u0432\u0430\u0436\u043d\u043e \u0434\u043b\u044f \u043e\u0431\u0449\u0435\u0439 \u0441\u0438\u043b\u044b. \u041f\u043e \u0441\u043b\u043e\u0432\u0430\u043c \u0432\u0435\u043b\u0438\u043a\u043e\u0433\u043e \u0411\u0438\u043b\u043b\u0430 \u041a\u0430\u0437\u043c\u0430\u0439\u0435\u0440\u0430, \u00ab\u0441\u0438\u043b\u044c\u043d\u0430\u044f \u0441\u043f\u0438\u043d\u0430 \u0440\u0430\u0432\u043d\u0430 \u0441\u0438\u043b\u044c\u043d\u043e\u043c\u0443 \u0447\u0435\u043b\u043e\u0432\u0435\u043a\u0443\u00bb.<\/p>\n<p>\u041a\u0440\u043e\u043c\u0435 \u0442\u043e\u0433\u043e, \u0415\u0441\u0442\u044c \u043d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u043e \u0432\u0435\u0449\u0435\u0439, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0432\u044b\u0433\u043b\u044f\u0434\u044f\u0442 \u0442\u0443\u043f\u0435\u0435, \u0447\u0435\u043c \u0445\u043e\u0440\u043e\u0448\u043e \u0440\u0430\u0437\u0432\u0438\u0442\u044b\u0435 \u043e\u0440\u0443\u0436\u0438\u044f, \u0441\u0432\u044f\u0437\u0430\u043d\u043d\u044b\u0435 \u0441 \u0420\u0438\u0447\u0430\u0440\u0434 \u0421\u0438\u043c\u043c\u043e\u043d\u0441-\u044d\u0441\u043a \u043d\u0430\u0437\u0430\u0434.<\/p>\n<p>Latissimus dorsi, \u0438\u043b\u0438 \u043b\u0430\u0442\u044b, \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u0441\u0430\u043c\u044b\u043c\u0438 \u0431\u043e\u043b\u044c\u0448\u0438\u043c\u0438 \u0438 \u043c\u043e\u0449\u043d\u044b\u043c\u0438 \u043c\u044b\u0448\u0446\u0430\u043c\u0438 \u0441\u043f\u0438\u043d\u044b. \u0418 \u043e\u043d\u0438 \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u043e\u0441\u043d\u043e\u0432\u043d\u044b\u043c\u0438 \u043c\u044b\u0448\u0446\u0430\u043c\u0438, \u043e\u0442\u0432\u0435\u0442\u0441\u0442\u0432\u0435\u043d\u043d\u044b\u043c\u0438 \u0437\u0430 \u0448\u0438\u0440\u043e\u043a\u0438\u0439, V-\u043e\u0431\u0440\u0430\u0437\u043d\u044b\u0439 \u043d\u0430\u0437\u0430\u0434. \u0421\u043b\u0435\u0434\u0443\u044e\u0449\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043b\u0430\u0442 \u043f\u043e\u043c\u043e\u0436\u0435\u0442 \u043f\u0440\u0438\u043d\u044f\u0442\u044c \u0432\u0430\u0448\u0443 \u0438\u0433\u0440\u0443 \u043e\u0431\u0440\u0430\u0442\u043d\u043e \u043d\u0430 \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0438\u0439 \u0443\u0440\u043e\u0432\u0435\u043d\u044c.<\/p>\n<p>1 \u0418\u0417 5<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2015\/05\/Muscular-Bodybuilder-Doing-Lat-Exercises-To-Build-A-Bigger-Lateral-Dorsi-Muscle.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>\u0428\u0438\u0440\u043e\u043a\u0438\u0439 \u0417\u0430\u0445\u0432\u0430\u0442 Pullup<\/h2>\n<p>\u042d\u0442\u0430 \u0441\u0442\u0430\u0440\u0430\u044f \u0448\u043a\u043e\u043b\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0431\u044b\u043b\u0438 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043d\u044b \u0434\u043b\u044f \u043f\u043e\u043a\u043e\u043b\u0435\u043d\u0438\u0439 \u043d\u0435\u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0438\u0437 \u043a\u0440\u0443\u043f\u043d\u0435\u0439\u0448\u0438\u0445, baddest \u043c\u0443\u0436\u0447\u0438\u043d \u0432\u043e\u043a\u0440\u0443\u0433. \u0428\u0438\u0440\u043e\u043a\u0438\u0439 \u0437\u0430\u0445\u0432\u0430\u0442 \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u044f \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u043e\u0434\u043d\u0438\u043c \u0438\u0437 \u043b\u0443\u0447\u0448\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u043d\u0430\u0437\u0430\u0434 \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0441\u0434\u0435\u043b\u0430\u0442\u044c, \u0438 \u043e\u043d\u0438 \u043f\u043e\u043f\u0430\u043b\u0438 \u0432 \u043b\u0430\u0442\u044b \u043e\u0441\u043e\u0431\u0435\u043d\u043d\u043e \u0442\u0440\u0443\u0434\u043d\u043e. \u0417\u0430\u0445\u0432\u0430\u0442\u0438\u0442\u0435 \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u0435\u043c\u044b\u0439 \u0431\u0430\u0440 \u0441 \u043e\u0447\u0435\u043d\u044c \u0448\u0438\u0440\u043e\u043a\u0438\u043c \u0441\u0446\u0435\u043f\u043b\u0435\u043d\u0438\u0435\u043c \u0438 \u0440\u0443\u043a\u0430\u043c\u0438 pronated (\u043f\u0430\u043b\u044c\u043c\u044b \u043b\u0438\u0446\u043e\u043c \u0432\u0432\u0435\u0440\u0445). \u041f\u043e \u043c\u0435\u0440\u0435 \u0442\u043e\u0433\u043e \u043a\u0430\u043a \u0432\u044b \u0434\u0435\u043b\u0430\u0435\u0442\u0435 \u0432\u0430\u0448\u0435 pull-up, \u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u0432\u0430\u0448\u0438 \u043b\u043e\u043a\u0442\u0438 flared \u0432\u043d\u0435, \u043f\u043e\u044d\u0442\u043e\u043c\u0443 \u0432\u044b \u043c\u0438\u043d\u0438\u043c\u0438\u0437\u0438\u0440\u0443\u0435\u0442\u0435 \u0443\u0447\u0430\u0441\u0442\u0438\u0435 \u0431\u0438\u0446\u0435\u043f\u0441\u0430 \u0438 \u043c\u0430\u043a\u0441\u0438\u043c\u0438\u0437\u0438\u0440\u0443\u0435\u0442\u0435 \u0430\u043a\u0442\u0438\u0432\u0430\u0446\u0438\u044e lat.<\/p>\n<p>\u041a\u0430\u043a \u0432\u044b \u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0435\u0441\u044c \u0441\u0438\u043b\u044c\u043d\u0435\u0435 \u0432 \u044d\u0442\u043e\u043c \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0438, \u043f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0434\u043e\u0431\u0430\u0432\u0438\u0442\u044c \u0432\u0435\u0441 \u0441 \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u0435\u043c\u044b\u0439 \u043f\u043e\u044f\u0441.<\/p>\n<p>2 \u0418\u0417 5<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2015\/05\/Muscular-Male-Fitness-Model-Doing-The-Lat-Exercise-Pendlay-Row.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>\u041f\u0435\u043d\u0434\u043b\u0430\u0439 \u0420\u043e\u0443<\/h2>\n<p>\u0415\u0441\u0442\u044c \u0442\u0430\u043a \u043c\u043d\u043e\u0433\u043e \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u044b\u0445 \u0433\u0440\u0435\u0431\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0442\u0430\u043c, \u043d\u043e \u043a\u0430\u043a\u043e\u0439 \u0432\u0430\u0440\u0438\u0430\u043d\u0442 \u043b\u0443\u0447\u0448\u0435?<\/p>\n<p>\u041b\u0438\u0447\u043d\u043e \u043c\u043d\u0435 \u043d\u0440\u0430\u0432\u0438\u0442\u0441\u044f \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u0441\u0442\u0440\u043e\u043a\u0443 Pendlay. \u041a\u043e\u0433\u0434\u0430 \u0441\u0434\u0435\u043b\u0430\u043d\u043e \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e \u043e\u043d \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0443\u0435\u0442 \u043b\u0430\u0442\u044b \u0431\u043e\u043b\u0435\u0435 \u0442\u0449\u0430\u0442\u0435\u043b\u044c\u043d\u043e, \u0447\u0435\u043c \u043b\u044e\u0431\u043e\u0435 \u0434\u0440\u0443\u0433\u043e\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u0433\u0440\u0435\u0431\u043b\u0438. \u0422\u0435\u0445\u043d\u0438\u043a\u0430 \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u043a\u043b\u044e\u0447\u0435\u0432\u044b\u043c \u043f\u0440\u0438 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0438 Pendlay \u0441\u0442\u0440\u043e\u043a, \u043c\u043d\u043e\u0433\u0438\u0435 \u043d\u043e\u0432\u0438\u0447\u043a\u0438 \u043f\u0440\u0435\u0432\u0440\u0430\u0442\u0438\u0442\u044c \u044d\u0442\u043e\u0442 \u043a\u0440\u0430\u0441\u0438\u0432\u044b\u0439 \u043e\u0431\u0440\u0430\u0442\u043d\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0432 \u043a\u0430\u043a\u043e\u0439-\u0442\u043e \u0443\u0431\u043b\u044e\u0434\u043e\u043a \u0431\u0438\u0446\u0435\u043f\u0441 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438.<\/p>\n<p>\u0412 \u043d\u0430\u043a\u043b\u043e\u043d\u0435 \u043d\u0430\u0434 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435\u043c (\u043a\u043e\u043b\u0435\u043d\u0438 \u0441\u043e\u0433\u043d\u0443\u0442\u044b, \u043d\u043e\u0433\u0438 \u0448\u0438\u0440\u0438\u043d\u0430 \u043f\u043b\u0435\u0447 \u0434\u0440\u0443\u0433 \u043e\u0442 \u0434\u0440\u0443\u0433\u0430, \u0438 \u043e\u0431\u0440\u0430\u0442\u043d\u043e \u043f\u0430\u0440\u0430\u043b\u043b\u0435\u043b\u044c\u043d\u043e \u0437\u0435\u043c\u043b\u0435) \u0437\u0430\u0445\u0432\u0430\u0442\u0438\u0442\u044c \u0431\u0430\u0440 \u0432\u043e\u043a\u0440\u0443\u0433 \u0442\u043e\u0439 \u0436\u0435 \u043f\u043e\u0437\u0438\u0446\u0438\u0438 \u0441\u0446\u0435\u043f\u043b\u0435\u043d\u0438\u044f, \u043a\u0430\u043a \u0432\u0430\u0448 \u0441\u043a\u0430\u043c\u0435\u0439\u043a\u0435 \u043f\u0440\u0435\u0441\u0441\u044b. \u0412\u044b\u0442\u044f\u043d\u0438\u0442\u0435 \u0431\u0430\u0440 \u043e\u0442 \u043f\u043e\u043b\u0430 \u043a \u0432\u0435\u0440\u0445\u043d\u0435\u043c\u0443 \u0430\u0431\u0441. \u041f\u0440\u0438 \u044d\u0442\u043e\u043c \u0432\u044b \u0445\u043e\u0442\u0438\u0442\u0435 \u0441\u043e\u0445\u0440\u0430\u043d\u0438\u0442\u044c \u0432\u0430\u0448\u0438 \u043a\u043e\u043b\u0435\u043d\u0438 \u0441\u043e\u0433\u043d\u0443\u0442\u044b \u0438 \u0431\u0435\u0434\u0440\u0430 \u0443\u0433\u043e\u043b \u0437\u0430\u0431\u043b\u043e\u043a\u0438\u0440\u043e\u0432\u0430\u043d \u0434\u044e\u0439\u043c\u0430 \u041d\u0435 \u0434\u043e\u043b\u0436\u043d\u043e \u0431\u044b\u0442\u044c \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f \u0431\u0435\u0434\u0435\u0440 \u0438\u043b\u0438 \u043a\u043e\u043b\u0435\u043d\u0435\u0439. \u0412\u0435\u0440\u043d\u0438\u0442\u0435 \u043f\u043b\u0430\u043d\u043a\u0443 \u043d\u0430 \u043f\u043e\u043b, \u0441\u0434\u0435\u043b\u0430\u0439\u0442\u0435 \u043f\u0430\u0443\u0437\u0443 \u0438 \u043f\u0440\u043e\u0434\u043e\u043b\u0436\u0430\u0439\u0442\u0435. \u0423\u0431\u0435\u0434\u0438\u0442\u0435\u0441\u044c \u0432 \u0442\u043e\u043c, \u0447\u0442\u043e\u0431\u044b \u0441\u043e\u0437\u043d\u0430\u0442\u0435\u043b\u044c\u043d\u043e \u0434\u0443\u043c\u0430\u0442\u044c \u043e\u0431 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043d\u0438\u0438 \u043b\u0430\u0442\u043e\u0432 \u0442\u044f\u043d\u0443\u0442\u044c \u0431\u0430\u0440 \u0432\u0432\u0435\u0440\u0445, \u0430 \u0437\u0430\u0442\u0435\u043c \u0441\u0436\u0438\u043c\u0430\u044f \u043b\u043e\u043f\u0430\u0442\u043a\u0438 \u0432\u043c\u0435\u0441\u0442\u0435 \u0432 \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438.<\/p>\n<p>3 OF 5<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2015\/05\/Professional-Bodybuilder-Doing-A-Back-Workout-With-The-Lat-Exercise-Straight-Arm-Lat-Pulldown.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>\u041f\u0440\u044f\u043c\u0430\u044f \u0440\u0443\u043a\u0430 \u041b\u0430\u0442 Pushdown<\/h2>\n<p>\u0417\u0430\u0445\u0432\u0430\u0442\u0438\u0442\u0435 \u043f\u0440\u044f\u043c\u043e\u0435 \u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u0431\u0430\u0440\u0430 \u043e\u0431\u0435\u0438\u043c\u0438 \u0440\u0443\u043a\u0430\u043c\u0438, \u043b\u0430\u0434\u043e\u043d\u044f\u043c\u0438 \u043b\u0438\u0446\u043e\u043c \u043a \u043f\u043e\u043b\u0443. \u041d\u0430\u0436\u043c\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u0432\u043d\u0438\u0437 \u0432 \u0440\u0430\u0434\u0438\u043a\u0430\u043b\u044c\u043d\u044b\u0445 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f \u0434\u0443\u0433\u0438, \u0437\u0430\u0431\u043e\u0442\u044f\u0441\u044c, \u0447\u0442\u043e\u0431\u044b \u0434\u0435\u0439\u0441\u0442\u0432\u0438\u0442\u0435\u043b\u044c\u043d\u043e \u043f\u043e\u0434\u0447\u0435\u0440\u043a\u043d\u0443\u0442\u044c \u043b\u0430\u0442\u044b \u0434\u0435\u043b\u0430\u0442\u044c \u0440\u0430\u0431\u043e\u0442\u0443.<\/p>\n<p>4 OF 5<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2015\/05\/Professional-Bodybuilder-Doing-V-Bar-Pullup-Lat-Exercise.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>V-\u0411\u0430\u0440 \u0441\u0442\u0435\u0440\u043d\u0438 Pull-Up<\/h2>\n<p>\u042d\u0442\u043e \u0432\u0434\u043e\u0445\u043d\u043e\u0432\u043b\u0435\u043d \u0432\u0435\u043b\u0438\u043a\u0438\u0439 \u0412\u0438\u043d\u0441 Gironda, \u043f\u0438\u043e\u043d\u0435\u0440 \u0432 \u0431\u043e\u0434\u0438\u0431\u0438\u043b\u0434\u0438\u043d\u0433\u0435. \u042d\u0442\u043e \u0436\u0435\u0441\u0442\u043e\u043a\u0430\u044f \u0432\u0430\u0440\u0438\u0430\u0446\u0438\u044f \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441\u043a\u043e\u0433\u043e \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430. \u0414\u043b\u044f \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f \u044d\u0442\u043e\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043f\u043e\u043b\u0443\u0447\u0438\u0442\u044c V-\u0431\u0430\u0440 \u0432\u043b\u043e\u0436\u0435\u043d\u0438\u044f \u0438 \u043f\u043e\u043b\u043e\u0436\u0438\u0442\u044c \u0435\u0433\u043e \u043d\u0430 \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u0442\u044c \u0431\u0430\u0440 \u0442\u0430\u043a, \u0447\u0442\u043e \u043e\u0434\u043d\u0430 \u0440\u0443\u0447\u043a\u0430 \u043d\u0430\u0445\u043e\u0434\u0438\u0442\u0441\u044f \u043d\u0430 \u043a\u0430\u0436\u0434\u043e\u0439 \u0441\u0442\u043e\u0440\u043e\u043d\u0435 \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u0442\u044c \u0431\u0430\u0440. \u0414\u0435\u0440\u0436\u0438\u0442\u0435\u0441\u044c \u0437\u0430 V-\u0431\u0430\u0440 \u0438 \u043f\u0443\u0441\u0442\u044c \u0442\u0435\u043b\u043e \u043f\u043e\u0432\u0435\u0441\u0438\u0442\u044c. \u0414\u0430\u043b\u0435\u0435 \u0432\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u0435 \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u043d\u0438\u044f, \u043d\u043e \u0432\u043c\u0435\u0441\u0442\u043e \u0442\u043e\u0433\u043e, \u0447\u0442\u043e\u0431\u044b \u043f\u043e\u0434\u0431\u043e\u0440\u043e\u0434\u043e\u043a \u043d\u0430\u0434 \u0431\u0430\u0440\u043e\u043c \u0432\u044b \u0441\u043e\u0431\u0438\u0440\u0430\u0435\u0442\u0435\u0441\u044c \u0432\u044b\u0442\u0430\u0449\u0438\u0442\u044c \u0441\u0435\u0431\u044f \u0442\u0430\u043a, \u0447\u0442\u043e V-\u0431\u0430\u0440 \u043a\u0430\u0441\u0430\u0435\u0442\u0441\u044f \u0433\u0440\u0443\u0434\u0438\u043d\u044b. \u042d\u0442\u043e \u043f\u043e\u0442\u0440\u0435\u0431\u0443\u0435\u0442 \u043e\u0442 \u0432\u0430\u0441 \u043e\u0442\u043a\u0438\u043d\u0443\u0442\u044c\u0441\u044f \u043d\u0430 \u0441\u043f\u0438\u043d\u0443 \u0432 \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438.<\/p>\n<p>5 OF 5<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2015\/05\/Bodybuilding-Partners-Doing-A-Back-Workout-Doing-A-One-Arm-Lat-Pulldown.jpg?w=1000&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<h2>\u041e\u0434\u043d\u043e\u0440\u0443\u043a\u0438\u0439 \u043b\u0430\u0442 Pulldown<\/h2>\n<p>\u0420\u0430\u0431\u043e\u0442\u0430 \u0441 \u043e\u0434\u043d\u043e\u0439 \u0441\u0442\u043e\u0440\u043e\u043d\u044b \u0437\u0430 \u043e\u0434\u0438\u043d \u0440\u0430\u0437, \u0438\u043b\u0438 \u0432 \u043e\u0434\u043d\u043e\u0441\u0442\u043e\u0440\u043e\u043d\u043d\u0435\u043c \u043f\u043e\u0440\u044f\u0434\u043a\u0435, \u044d\u0442\u043e \u043e\u0442\u043b\u0438\u0447\u043d\u044b\u0439 \u0441\u043f\u043e\u0441\u043e\u0431 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u044c \u043c\u044b\u0448\u0435\u0447\u043d\u0443\u044e \u043c\u0430\u0441\u0441\u0443 \u0438 \u043c\u044b\u0448\u0435\u0447\u043d\u044b\u0439 \u0431\u0430\u043b\u0430\u043d\u0441. \u0423\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0435 \u0441\u0435\u0431\u044f \u043d\u0430 \u043b\u0430\u0442 \u0432\u044b\u0434\u0432\u0438\u0436\u043d\u043e\u0439 \u043c\u0430\u0448\u0438\u043d\u044b \u0441 \u0440\u0443\u0447\u043a\u043e\u0439 \u0441\u0446\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u043f\u0440\u0438\u043b\u0430\u0433\u0430\u0435\u0442\u0441\u044f. \u0412\u043e\u0437\u044c\u043c\u0438\u0442\u0435 \u0440\u0443\u0447\u043a\u0443 \u043e\u0434\u043d\u043e\u0439 \u0440\u0443\u043a\u043e\u0439 \u0438 \u043f\u043e\u0442\u044f\u043d\u0438\u0442\u0435 \u0435\u0435 \u0432\u043d\u0438\u0437 \u043a \u043f\u0435\u0440\u0435\u0434\u043d\u0435\u0439 \u0434\u0435\u043b\u044c\u0442\u0435. \u0414\u0435\u0440\u0436\u0438\u0442\u0435\u0441\u044c \u043d\u0430 \u043a\u043e\u043d\u0442\u0440\u0430\u043a\u0442\u043d\u043e\u0439 \u043f\u043e\u0437\u0438\u0446\u0438\u0438 \u043d\u0430 \u0441\u0435\u043a\u0443\u043d\u0434\u0443, \u0430 \u0437\u0430\u0442\u0435\u043c \u0432\u0435\u0440\u043d\u0438\u0442\u0435\u0441\u044c \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435.<\/p>\n<\/div>\n<\/div>\n<nav class=\"navigation post-navigation\" role=\"navigation\" aria-label=\"\u0421\u043e\u043e\u0431\u0449\u0435\u043d\u0438\u044f\">\n<h2 class=\"screen-reader-text\">\u041f\u043e\u0447\u0442\u043e\u0432\u0430\u044f \u043d\u0430\u0432\u0438\u0433\u0430\u0446\u0438\u044f<\/h2>\n<\/nav>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u041f\u043e\u0441\u0442\u0440\u043e\u0438\u0442\u044c \u043a\u0440\u044b\u043b\u044c\u044f, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043f\u043e\u043c\u043e\u0433\u0443\u0442 \u0432\u0430\u043c \u043f\u0430\u0440\u0438\u0442\u044c \u043d\u0430 \u0432\u0435\u0440\u0448\u0438\u043d\u0435 \u0432\u0430\u0448\u0435\u0433\u043e \u0442\u0435\u043b\u043e\u0441\u043b\u043e\u0436\u0435\u043d\u0438\u044f \u0438\u0433\u0440\u044b. \u0428\u0438\u0440\u043e\u043a\u0430\u044f, \u0441\u043a\u0443\u043b\u044c\u043f\u0442\u0443\u0440\u043d\u0430\u044f, V-\u043e\u0431\u0440\u0430\u0437\u043d\u0430\u044f \u0441\u043f\u0438\u043d\u0430 \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u0442\u043e, \u0447\u0442\u043e \u0431\u043e\u043b\u044c\u0448\u0438\u043d\u0441\u0442\u0432\u043e \u043f\u043e\u0434\u044a\u0435\u043c\u043d\u0438\u043a\u043e\u0432 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6221,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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