[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"muscles":3,"exercise-catalog:index:1":222,"seo-meta:\u002Fmuscles":826},{"items":4,"groups":214},[5,18,28,38,45,54,60,67,74,81,91,98,105,108,115,121,128,135,142,146,150,157,162,169,176,183,190,196,203,207],{"muscle_id":6,"name":7,"slug":8,"latin_name":9,"group_id":10,"description_html":9,"image_url":9,"seo":9,"created_at":11,"updated_at":11,"group":12,"profiled":15,"latin":16,"summary":17},"mus_bitseps","Бицепс","bitseps",null,"grp_ruki","2026-06-24T19:49:07.645Z",{"name":13,"slug":14},"Руки","ruki",true,"Musculus biceps brachii","Двуглавая мышца передней поверхности плеча. Обе головки начинаются на лопатке и крепятся к лучевой кости, поэтому мышца работает не только на локоть: она разворачивает предплечье ладонью вверх и помогает выносить руку вперёд.",{"muscle_id":19,"name":20,"slug":21,"latin_name":9,"group_id":22,"description_html":9,"image_url":9,"seo":9,"created_at":11,"updated_at":11,"group":23,"profiled":15,"latin":26,"summary":27},"mus_bitseps-bedra","Бицепс бедра","bitseps-bedra","grp_nogi",{"name":24,"slug":25},"Ноги","nogi","Musculus biceps femoris","Двуглавая мышца задней поверхности бедра, вместе с полусухожильной и полуперепончатой образующая группу хамстрингов. Пересекает сразу два сустава — тазобедренный и коленный, — поэтому работает и в наклонах, и в сгибании колена.",{"muscle_id":29,"name":30,"slug":31,"latin_name":9,"group_id":32,"description_html":9,"image_url":9,"seo":9,"created_at":11,"updated_at":11,"group":33,"profiled":15,"latin":36,"summary":37},"mus_bolshaya-grudnaya","Большая грудная","bolshaya-grudnaya","grp_grud",{"name":34,"slug":35},"Грудь","grud","Musculus pectoralis major","Крупная веерообразная мышца передней поверхности груди. Начинается от ключицы, грудины и рёбер, а сходится узким сухожилием к плечевой кости — поэтому любое движение, где рука идёт вперёд и к середине тела, проходит через неё.",{"muscle_id":39,"name":40,"slug":41,"latin_name":9,"group_id":10,"description_html":9,"image_url":9,"seo":9,"created_at":11,"updated_at":11,"group":42,"profiled":15,"latin":43,"summary":44},"mus_brahialis","Брахиалис","brahialis",{"name":13,"slug":14},"Musculus brachialis","Плечевая мышца лежит под бицепсом и крепится к локтевой кости. От разворота предплечья её работа не зависит, поэтому она включается в любом сгибании локтя. Развитая мышца выталкивает бицепс вверх и увеличивает обхват руки.",{"muscle_id":46,"name":47,"slug":48,"latin_name":9,"group_id":49,"description_html":9,"image_url":9,"seo":9,"created_at":11,"updated_at":11,"group":50,"profiled":53,"latin":9,"summary":9},"mus_verh-grudi","Верх груди","verh-grudi","grp_plechi",{"name":51,"slug":52},"Плечи","plechi",false,{"muscle_id":55,"name":47,"slug":56,"latin_name":9,"group_id":32,"description_html":9,"image_url":9,"seo":9,"created_at":11,"updated_at":11,"group":57,"profiled":15,"latin":58,"summary":59},"mus_verhnyaya-grudnaya","verhnyaya-grudnaya",{"name":34,"slug":35},"Pars clavicularis musculi pectoralis majoris","Ключичный пучок большой грудной мышцы — тот, что формирует линию под ключицей. 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Икроножная пересекает и колено, и голеностоп, камбаловидная — только голеностоп, поэтому положение колена меняет, какая из них ведёт движение.",{"muscle_id":75,"name":76,"slug":77,"latin_name":9,"group_id":22,"description_html":9,"image_url":9,"seo":9,"created_at":11,"updated_at":11,"group":78,"profiled":15,"latin":79,"summary":80},"mus_kvadritseps","Квадрицепс","kvadritseps",{"name":24,"slug":25},"Musculus quadriceps femoris","Четырёхглавая мышца передней поверхности бедра. Три её головки идут от бедренной кости, а прямая мышца — от таза, поэтому она единственная участвует ещё и в сгибании бедра. Общее сухожилие охватывает надколенник и крепится к голени.",{"muscle_id":82,"name":83,"slug":84,"latin_name":9,"group_id":85,"description_html":9,"image_url":9,"seo":9,"created_at":11,"updated_at":11,"group":86,"profiled":15,"latin":89,"summary":90},"mus_kor","Кор","kor","grp_korpus",{"name":87,"slug":88},"Корпус","korpus","Musculus transversus abdominis, mm. multifidi, diaphragma","Глубокий слой мышц-стабилизаторов: поперечная мышца живота, многораздельные мышцы позвоночника, диафрагма и мышцы тазового дна. Они не двигают корпус, а не дают ему двигаться там, где это не нужно, — и потому работают в любом упражнении стоя.",{"muscle_id":92,"name":93,"slug":94,"latin_name":9,"group_id":85,"description_html":9,"image_url":9,"seo":9,"created_at":11,"updated_at":11,"group":95,"profiled":15,"latin":96,"summary":97},"mus_kosye-myshtsy","Косые мышцы живота","kosye-myshtsy",{"name":87,"slug":88},"Musculus obliquus externus et internus abdominis","Наружная и внутренняя косые мышцы лежат по бокам живота слоями с разным направлением волокон. 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Включается во всех жимах — и вертикальных, и горизонтальных, — поэтому чаще других пучков оказывается перегруженным.",{"muscle_id":116,"name":51,"slug":52,"latin_name":9,"group_id":117,"description_html":9,"image_url":9,"seo":9,"created_at":11,"updated_at":11,"group":118,"profiled":53,"latin":9,"summary":9},"mus_plechi","grp_spina",{"name":119,"slug":120},"Спина","spina",{"muscle_id":122,"name":123,"slug":124,"latin_name":9,"group_id":117,"description_html":9,"image_url":9,"seo":9,"created_at":11,"updated_at":11,"group":125,"profiled":15,"latin":126,"summary":127},"mus_poyasnitsa","Поясница","poyasnitsa",{"name":119,"slug":120},"Musculus erector spinae (pars lumbalis)","Поясничная часть мышцы, выпрямляющей позвоночник: тяжи вдоль остистых отростков от таза вверх. Разгибает корпус и, что важнее, удерживает поясницу от округления под нагрузкой — в становой и приседе она работает статически.",{"muscle_id":129,"name":130,"slug":131,"latin_name":9,"group_id":10,"description_html":9,"image_url":9,"seo":9,"created_at":11,"updated_at":11,"group":132,"profiled":15,"latin":133,"summary":134},"mus_predplechya","Предплечья","predplechya",{"name":13,"slug":14},"Musculi antebrachii","Группа сгибателей и разгибателей запястья и пальцев плюс плечелучевая мышца. Определяет силу хвата, а значит — сколько вы удержите в тягах и становой раньше, чем устанут спина и ноги.",{"muscle_id":136,"name":137,"slug":138,"latin_name":9,"group_id":22,"description_html":9,"image_url":9,"seo":9,"created_at":11,"updated_at":11,"group":139,"profiled":53,"latin":140,"summary":141},"mus_privodyaschie","Приводящие бедра","privodyaschie",{"name":24,"slug":25},"Musculi adductores (magnus, longus, brevis, gracilis)","Группа мышц внутренней поверхности бедра, идущая от лобковой и седалищной костей к бедренной. Сводит ноги вместе и вместе с ягодичными участвует в разгибании бедра — большая приводящая по вкладу в присед сопоставима с хамстрингами.",{"muscle_id":143,"name":137,"slug":144,"latin_name":9,"group_id":22,"description_html":9,"image_url":9,"seo":9,"created_at":11,"updated_at":11,"group":145,"profiled":15,"latin":140,"summary":141},"mus_privodyaschie-bedra","privodyaschie-bedra",{"name":24,"slug":25},{"muscle_id":147,"name":137,"slug":148,"latin_name":9,"group_id":22,"description_html":9,"image_url":9,"seo":9,"created_at":11,"updated_at":11,"group":149,"profiled":53,"latin":140,"summary":141},"mus_privodyaschie-myshtsy","privodyaschie-myshtsy",{"name":24,"slug":25},{"muscle_id":151,"name":152,"slug":153,"latin_name":9,"group_id":85,"description_html":9,"image_url":9,"seo":9,"created_at":11,"updated_at":11,"group":154,"profiled":15,"latin":155,"summary":156},"mus_pryamaya-zhivota","Пресс","pryamaya-zhivota",{"name":87,"slug":88},"Musculus rectus abdominis","Прямая мышца живота идёт от рёбер к лобковой кости и разделена сухожильными перемычками — теми самыми «кубиками». Сгибает корпус и держит рёбра от разворачивания вверх, а видимой становится не от объёма работы, а от процента жира.",{"muscle_id":158,"name":159,"slug":160,"latin_name":9,"group_id":117,"description_html":9,"image_url":9,"seo":9,"created_at":11,"updated_at":11,"group":161,"profiled":53,"latin":9,"summary":9},"mus_rombovidnaya","Ромбовидная","rombovidnaya",{"name":119,"slug":120},{"muscle_id":163,"name":164,"slug":165,"latin_name":9,"group_id":49,"description_html":9,"image_url":9,"seo":9,"created_at":11,"updated_at":11,"group":166,"profiled":15,"latin":167,"summary":168},"mus_rotatory","Ротаторы плеча","rotatory",{"name":51,"slug":52},"Musculi rotatores (надостная, подостная, малая круглая, подлопаточная)","Четыре глубокие мышцы, охватывающие плечевой сустав манжетой: надостная, подостная, малая круглая и подлопаточная. Они не создают видимого объёма, а удерживают головку плечевой кости в суставной впадине — от их состояния зависит, выдержит ли плечо жимы и тяги.",{"muscle_id":170,"name":171,"slug":172,"latin_name":9,"group_id":49,"description_html":9,"image_url":9,"seo":9,"created_at":11,"updated_at":11,"group":173,"profiled":15,"latin":174,"summary":175},"mus_srednyaya-delta","Средняя дельта","srednyaya-delta",{"name":51,"slug":52},"Pars acromialis musculi deltoidei","Боковой пучок дельтовидной, идущий от акромиона лопатки. Именно он даёт плечам ширину во фронтальной проекции и отводит руку в сторону.",{"muscle_id":177,"name":178,"slug":179,"latin_name":9,"group_id":117,"description_html":9,"image_url":9,"seo":9,"created_at":11,"updated_at":11,"group":180,"profiled":15,"latin":181,"summary":182},"mus_trapetsiya","Трапеция","trapetsiya",{"name":119,"slug":120},"Musculus trapezius","Плоская мышца верха спины от затылка до середины грудного отдела. 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Именно она формирует V-образный силуэт и приводит руку к корпусу сверху и спереди.",{"muscle_id":204,"name":198,"slug":205,"latin_name":9,"group_id":117,"description_html":9,"image_url":9,"seo":9,"created_at":11,"updated_at":11,"group":206,"profiled":15,"latin":201,"summary":202},"mus_shirochayshaya-myshtsa","shirochayshaya-myshtsa",{"name":119,"slug":120},{"muscle_id":208,"name":209,"slug":210,"latin_name":9,"group_id":22,"description_html":9,"image_url":9,"seo":9,"created_at":11,"updated_at":11,"group":211,"profiled":15,"latin":212,"summary":213},"mus_yagoditsy","Ягодицы","yagoditsy",{"name":24,"slug":25},"Musculi glutei (maximus, medius, minimus)","Три мышцы таза: большая ягодичная разгибает бедро, средняя и малая отводят его и удерживают таз ровно при опоре на одну ногу. Самая мощная мышечная группа тела — от неё зависит и сила разгибания в приседе, и устойчивость шага.",[215,216,217,218,219,220,221],{"name":24,"slug":25},{"name":13,"slug":14},{"name":51,"slug":52},{"name":119,"slug":120},{"name":87,"slug":88},{"name":34,"slug":35},{"name":192,"slug":193},{"items":223,"total":634,"axes":635},[224,234,242,251,260,267,274,281,288,297,304,311,320,327,336,345,352,359,366,374,383,392,399,408,416,425,432,439,446,455,462,469,476,483,492,501,510,519,526,535,542,548,555,561,569,578,584,593,601,609,618,627],{"path":225,"depth":226,"h1":227,"count":228,"equipment":9,"type":229,"group":9},"\u002Fexercises\u002Fcatalog\u002Fzal",1,"Упражнения в тренажёрном зале",854,{"slug":230,"label":231,"phrase":232,"level":9,"parent_slug":9,"muscle_slugs":233},"zal","Тренажёрный зал","в тренажёрном зале",[],{"path":235,"depth":226,"h1":236,"count":237,"equipment":9,"type":9,"group":238},"\u002Fexercises\u002Fcatalog\u002Fnogi","Упражнения на 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