Workout: Как себя прокачать - Сергей Викторович Аксёнов

Скачать книгу

это ошибка.

      Опускаться нужно почти до касания грудью пола (5—10 см до пола), и полностью поднимаешься, пока локоть не расправишь.

      – Прогибы таза

      Точно не могу сказать от чего эта ошибка. Может от слабости в пояснице или от того, что привычка не правильно отжиматься. Во всяком случае, пробуйте держать тело без каких-то прогибов таза.

      Конец ознакомительного фрагмента.

      Текст предоставлен ООО «ЛитРес».

      Прочитайте эту книгу целиком, купив полную легальную версию на ЛитРес.

      Безопасно оплатить книгу можно банковской картой Visa, MasterCard, Maestro, со счета мобильного телефона, с платежного терминала, в салоне МТС или Связной, через PayPal, WebMoney, Яндекс.Деньги, QIWI Кошелек, бонусными картами или другим удобным Вам способом.

      Примечания

      1

      Что такое подход, негативка будет потом.

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

Скачать книгу