[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"muscle-bolshaya-grudnaya":3,"seo-meta:\u002Fmuscles\u002Fbolshaya-grudnaya":247,"thread-muscle-mus_bolshaya-grudnaya":255,"questions-muscle-mus_bolshaya-grudnaya":257,"tips:\u002Fmuscles\u002Fbolshaya-grudnaya":262},{"muscle_id":4,"name":5,"slug":6,"latin_name":7,"group_id":8,"description_html":9,"image_url":9,"seo":9,"created_at":10,"updated_at":10,"title":5,"canonical_slug":6,"group":11,"profile":14,"catalog":29,"muscle_catalog":33,"siblings":66,"exercise_sections":73,"exercises_total":37},"mus_bolshaya-grudnaya","Большая грудная","bolshaya-grudnaya","Musculus pectoralis major","grp_grud",null,"2026-06-24T19:49:07.645Z",{"name":12,"slug":13},"Грудь","grud",{"aka":15,"summary":18,"functions":19,"training":23,"phrase":27,"phrase_alt":28,"catalog_slug":6},[16,17],"грудные","пекторальные","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.",[20,21,22],"Приводит плечо к средней линии тела — сведение рук перед грудью","Сгибает плечо, вынося руку вперёд, — жимы и отжимания","Вращает плечо внутрь",[24,25,26],"База — горизонтальные жимы и отжимания: они дают самую большую нагрузку на всю мышцу","Разведения и сведения добирают приведение плеча, которого мало в жимах","Угол скамьи смещает акцент: наклон вверх грузит ключичную часть, вниз — нижнюю","на большую грудную","для большой грудной",{"path":30,"h1":31,"count":32},"\u002Fexercises\u002Fcatalog\u002Fgrud","Упражнения на грудь",124,{"self":34,"combos":38},{"path":35,"h1":36,"count":37},"\u002Fexercises\u002Fcatalog\u002Fbolshaya-grudnaya","Упражнения на большую грудную",90,[39,43,47,51,55,58,62],{"path":40,"h1":41,"count":42},"\u002Fexercises\u002Fcatalog\u002Fzal\u002Fbolshaya-grudnaya","Упражнения на большую грудную в тренажёрном зале",72,{"path":44,"h1":45,"count":46},"\u002Fexercises\u002Fcatalog\u002Fsobstvennym-vesom\u002Fbolshaya-grudnaya","Упражнения на большую грудную с собственным весом",33,{"path":48,"h1":49,"count":50},"\u002Fexercises\u002Fcatalog\u002Fsobstvennym-vesom\u002Fzal\u002Fbolshaya-grudnaya","Упражнения на большую грудную с собственным весом в тренажёрном зале",21,{"path":52,"h1":53,"count":54},"\u002Fexercises\u002Fcatalog\u002Frastyazhka\u002Fbolshaya-grudnaya","Упражнения на растяжку для большой грудной",11,{"path":56,"h1":57,"count":54},"\u002Fexercises\u002Fcatalog\u002Ftrenazherah\u002Fbolshaya-grudnaya","Упражнения на большую грудную на тренажёрах",{"path":59,"h1":60,"count":61},"\u002Fexercises\u002Fcatalog\u002Fgantelyami\u002Fbolshaya-grudnaya","Упражнения на большую грудную с гантелями",10,{"path":63,"h1":64,"count":65},"\u002Fexercises\u002Fcatalog\u002Fkrossovere\u002Fbolshaya-grudnaya","Упражнения на большую грудную в кроссовере",8,[67,70],{"name":68,"slug":69},"Верхняя грудная","verhnyaya-grudnaya",{"name":71,"slug":72},"Низ грудной","niz-grudnoy",[74,134,191],{"key":75,"h1":41,"count":42,"path":40,"exact":76,"items":77},"zal",true,[78,90,100,110,118,126],{"exercise_id":79,"name":80,"slug":81,"difficulty":82,"equipment":83,"type":84,"images":85,"muscles":87},"678d41b805683e7d70c7a36b","Глубокие отжимания с гирей","glubokie-otzhimaniya-s-girey","многосуставное-простое","гиря","тренажёрка",[86],"\u002Fexercise-gifs\u002FKettlebell-Deep-Push-Up.gif",[88],{"name":5,"slug":6,"role":89},"primary",{"exercise_id":91,"name":92,"slug":93,"difficulty":94,"equipment":95,"type":84,"images":96,"muscles":98},"678d41b805683e7d70c7a359","Жим Свенда","zhim-svenda","изолированное-добив","диск",[97],"\u002Fexercise-gifs\u002FSvend-Press.gif",[99],{"name":5,"slug":6,"role":89},{"exercise_id":101,"name":102,"slug":103,"difficulty":104,"equipment":105,"type":84,"images":106,"muscles":108},"678d41b805683e7d70c7a3cb","Жим гантелей лёжа","zhim-ganteley-lezha","многосуставное-сложное","гантели",[107],"\u002Fexercise-gifs\u002FDumbbell-Press.gif",[109],{"name":5,"slug":6,"role":89},{"exercise_id":111,"name":112,"slug":113,"difficulty":82,"equipment":105,"type":84,"images":114,"muscles":116},"678d41b805683e7d70c7a3cd","Жим гантелей лёжа обратным хватом","zhim-ganteley-lezha-obratnym-hvatom",[115],"\u002Fexercise-gifs\u002FReverse-Grip-Dumbbell-Bench-Press.gif",[117],{"name":5,"slug":6,"role":89},{"exercise_id":119,"name":120,"slug":121,"difficulty":82,"equipment":105,"type":84,"images":122,"muscles":124},"678d41b805683e7d70c7a3cf","Жим гантелей нейтральным хватом лёжа на наклонной скамье вниз","zhim-ganteley-neytralnym-hvatom-lezha-na-naklonnoy-skame-vniz",[123],"\u002Fexercise-gifs\u002FDecline-hammer-press.gif",[125],{"name":5,"slug":6,"role":89},{"exercise_id":127,"name":128,"slug":129,"difficulty":82,"equipment":105,"type":84,"images":130,"muscles":132},"678d41b805683e7d70c7a365","Жим гантели лёжа в «Пуловере» с короткой амплитудой","zhim-ganteli-lezha-v-pulovere-s-korotkoy-amplitudoy",[131],"\u002Fexercise-gifs\u002FSingle-Dumbbell-Close-grip-Press.gif",[133],{"name":5,"slug":6,"role":89},{"key":135,"h1":53,"count":54,"path":52,"exact":76,"items":136},"rastyazhka",[137,147,155,163,171,183],{"exercise_id":138,"name":139,"slug":140,"difficulty":9,"equipment":141,"type":142,"images":143,"muscles":145},"678d41b805683e7d70c7a339","Динамическая растяжка грудных","dinamicheskaya-rastyazhka-grudnyh","свой вес","растяжка",[144],"\u002Fexercise-gifs\u002FDynamic-Chest-Stretch.gif",[146],{"name":5,"slug":6,"role":89},{"exercise_id":148,"name":149,"slug":150,"difficulty":9,"equipment":141,"type":142,"images":151,"muscles":153},"678d41b805683e7d70c7a33b","Обратная растяжка грудных","obratnaya-rastyazhka-grudnyh",[152],"\u002Fexercise-gifs\u002FReverse-Chest-Stretch.gif",[154],{"name":5,"slug":6,"role":89},{"exercise_id":156,"name":157,"slug":158,"difficulty":9,"equipment":141,"type":142,"images":159,"muscles":161},"678d41b805683e7d70c7a33d","Повороты верхней части тела лежа","povoroty-verhney-chasti-tela-lezha",[160],"\u002Fexercise-gifs\u002FLying-Upper-Body-Rotation.gif",[162],{"name":5,"slug":6,"role":89},{"exercise_id":164,"name":165,"slug":166,"difficulty":9,"equipment":141,"type":142,"images":167,"muscles":169},"678d41b805683e7d70c7a33f","Растяжка груди одной рукой стоя","rastyazhka-grudi-odnoy-rukoy-stoya",[168],"\u002Fexercise-gifs\u002FStanding-one-arm-chest-stretch.gif",[170],{"name":5,"slug":6,"role":89},{"exercise_id":172,"name":173,"slug":174,"difficulty":9,"equipment":141,"type":142,"images":175,"muscles":177},"678d41b805683e7d70c7a341","Растяжка грудных и плеч через дверной проем","rastyazhka-grudnyh-i-plech-cherez-dvernoy-proem",[176],"\u002Fexercise-gifs\u002FDoorway-chest-and-sshoulder-stretch.gif",[178,179],{"name":5,"slug":6,"role":89},{"name":180,"slug":181,"role":182},"Передняя дельта","perednyaya-delta","secondary",{"exercise_id":184,"name":185,"slug":186,"difficulty":9,"equipment":141,"type":142,"images":187,"muscles":189},"678d41b805683e7d70c7a343","Растяжка грудных мышц с роликом","rastyazhka-grudnyh-myshts-s-rolikom",[188],"\u002Fexercise-gifs\u002FFoam-Roller-Chest-Stretch.gif",[190],{"name":5,"slug":6,"role":89},{"key":192,"h1":45,"count":46,"path":44,"exact":76,"items":193},"sobstvennym-vesom",[194,205,213,221,230,239],{"exercise_id":195,"name":196,"slug":197,"difficulty":82,"equipment":141,"type":84,"images":198,"muscles":200},"678d41b805683e7d70c7a383","Кобра отжимания","kobra-otzhimaniya",[199],"\u002Fexercise-gifs\u002FCobra-Push-up.gif",[201,202],{"name":5,"slug":6,"role":89},{"name":203,"slug":204,"role":182},"Трицепс","tritseps",{"exercise_id":206,"name":207,"slug":208,"difficulty":82,"equipment":141,"type":84,"images":209,"muscles":211},"678d41b805683e7d70c7a38b","Отжимания","otzhimaniya",[210],"\u002Fexercise-gifs\u002FPush-Up.gif",[212],{"name":5,"slug":6,"role":89},{"exercise_id":214,"name":215,"slug":216,"difficulty":82,"equipment":141,"type":84,"images":217,"muscles":219},"678d41b805683e7d70c7a38f","Отжимания в подвешенном положении","otzhimaniya-v-podveshennom-polozhenii",[218],"\u002Fexercise-gifs\u002FSuspended-Push-Up.gif",[220],{"name":5,"slug":6,"role":89},{"exercise_id":222,"name":223,"slug":224,"difficulty":82,"equipment":141,"type":84,"images":225,"muscles":227},"678d41b805683e7d70c7a395","Отжимания на брусьях на грудь","otzhimaniya-na-brusyah-na-grud",[226],"\u002Fexercise-gifs\u002FChest-Dips.gif",[228,229],{"name":5,"slug":6,"role":89},{"name":203,"slug":204,"role":182},{"exercise_id":231,"name":232,"slug":233,"difficulty":82,"equipment":141,"type":84,"images":234,"muscles":236},"678d41b805683e7d70c7a397","Отжимания на коленях","otzhimaniya-na-kolenyah",[235],"\u002Fexercise-gifs\u002FKneeling-Push-up.gif",[237,238],{"name":5,"slug":6,"role":89},{"name":203,"slug":204,"role":182},{"exercise_id":240,"name":241,"slug":242,"difficulty":82,"equipment":141,"type":84,"images":243,"muscles":245},"678d41b805683e7d70c7a399","Отжимания на кулаках","otzhimaniya-na-kulakah",[244],"\u002Fexercise-gifs\u002FKnuckle-Push-Up.gif",[246],{"name":5,"slug":6,"role":89},{"page_type":248,"point":9,"template":249,"blocks":254},"muscle",{"kind":250,"title_tpl":251,"description_tpl":252,"h1_tpl":9,"og_image":9,"noindex":253},"default","[[name]]: анатомия и упражнения","Анатомия мышцы «[[name]]» и упражнения для её проработки.",false,[],{"thread":9,"posts":256},[],{"items":258,"suggested_section":259},[],{"slug":260,"name":261},"uprazhneniya-i-tehnika","Упражнения и техника",{"page_path":263,"is_entity_page":253,"items":264,"slots":265,"meta":266},"\u002Fmuscles\u002Fbolshaya-grudnaya",[],[],{"total":267},0]