[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"muscle-predplechya":3,"seo-meta:\u002Fmuscles\u002Fpredplechya":194,"thread-muscle-mus_predplechya":201,"questions-muscle-mus_predplechya":203,"tips:\u002Fmuscles\u002Fpredplechya":208},{"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":43,"exercise_sections":53,"exercises_total":37},"mus_predplechya","Предплечья","predplechya","Musculi antebrachii","grp_ruki",null,"2026-06-24T19:49:07.645Z",{"name":12,"slug":13},"Руки","ruki",{"aka":15,"summary":18,"functions":19,"training":23,"phrase":27,"phrase_alt":28,"catalog_slug":6},[16,17],"хват","мышцы предплечья","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.",[20,21,22],"Сгибают и разгибают запястье и пальцы","Удерживают снаряд — статическая работа хвата","Плечелучевая помогает сгибанию локтя в нейтральном хвате",[24,25,26],"Удержания и прогулка фермера тренируют хват в его рабочем режиме — статикой","Сгибания и разгибания запястий добирают динамику; работать в полной амплитуде и без рывка","Молотковый хват в подъёмах на бицепс догружает плечелучевую","на предплечья","для предплечий",{"path":30,"h1":31,"count":32},"\u002Fexercises\u002Fcatalog\u002Fruki","Упражнения на руки",176,{"self":34,"combos":38},{"path":35,"h1":36,"count":37},"\u002Fexercises\u002Fcatalog\u002Fpredplechya","Упражнения на предплечья",19,[39],{"path":40,"h1":41,"count":42},"\u002Fexercises\u002Fcatalog\u002Fzal\u002Fpredplechya","Упражнения на предплечья в тренажёрном зале",12,[44,47,50],{"name":45,"slug":46},"Бицепс","bitseps",{"name":48,"slug":49},"Брахиалис","brahialis",{"name":51,"slug":52},"Трицепс","tritseps",[54,112,169],{"key":55,"h1":41,"count":42,"path":40,"exact":56,"items":57},"zal",true,[58,70,79,87,96,104],{"exercise_id":59,"name":60,"slug":61,"difficulty":62,"equipment":63,"type":64,"images":65,"muscles":67},"678d41b905683e7d70c7a749","Сгибание запястий с весом в нейтральном положении","sgibanie-zapyastiy-s-vesom-v-neytralnom-polozhenii","изолированное","диски","тренажёрка",[66],"\u002Fexercise-gifs\u002FWeighted-Wrist-Curl.gif",[68],{"name":5,"slug":6,"role":69},"primary",{"exercise_id":71,"name":72,"slug":73,"difficulty":62,"equipment":74,"type":64,"images":75,"muscles":77},"678d41b905683e7d70c7a74b","Сгибание запястий со штангой за спиной","sgibanie-zapyastiy-so-shtangoy-za-spinoy","штанга",[76],"\u002Fexercise-gifs\u002FBehind-The-Back-Barbell-Wrist-Curl.gif",[78],{"name":5,"slug":6,"role":69},{"exercise_id":80,"name":81,"slug":82,"difficulty":62,"equipment":74,"type":64,"images":83,"muscles":85},"678d41b905683e7d70c7a74d","Сгибание запястий со штангой сидя","sgibanie-zapyastiy-so-shtangoy-sidya",[84],"\u002Fexercise-gifs\u002Fbarbell-Wrist-Curl.gif",[86],{"name":5,"slug":6,"role":69},{"exercise_id":88,"name":89,"slug":90,"difficulty":62,"equipment":91,"type":64,"images":92,"muscles":94},"678d41b905683e7d70c7a755","Сгибание пальцев с гантелями за спиной","sgibanie-paltsev-s-gantelyami-za-spinoy","гантели",[93],"\u002Fexercise-gifs\u002FDumbbell-Finger-Curl.gif",[95],{"name":5,"slug":6,"role":69},{"exercise_id":97,"name":98,"slug":99,"difficulty":62,"equipment":74,"type":64,"images":100,"muscles":102},"678d41b905683e7d70c7a757","Сгибание пальцев со штангой за спиной","sgibanie-paltsev-so-shtangoy-za-spinoy",[101],"\u002Fexercise-gifs\u002FBarbell-Finger-Curl.gif",[103],{"name":5,"slug":6,"role":69},{"exercise_id":105,"name":106,"slug":107,"difficulty":62,"equipment":91,"type":64,"images":108,"muscles":110},"678d41b905683e7d70c7a737","нейтральные подъемы запястья с гантелями","neytralnye-podemy-zapyastya-s-gantelyami",[109],"\u002Fexercise-gifs\u002FDumbbell-Seated-Neutral-Wrist-Curl.gif",[111],{"name":5,"slug":6,"role":69},{"key":113,"h1":114,"count":115,"path":35,"exact":116,"items":117},"rastyazhka","Упражнения на растяжку для предплечий",6,false,[118,128,136,144,152,161],{"exercise_id":119,"name":120,"slug":121,"difficulty":9,"equipment":122,"type":123,"images":124,"muscles":126},"678d41b905683e7d70c7a73b","Подъем молотком сидя","podem-molotkom-sidya","свой вес","растяжка",[125],"\u002Fexercise-gifs\u002FSeated-Hammer-Curl.gif",[127],{"name":5,"slug":6,"role":69},{"exercise_id":129,"name":130,"slug":131,"difficulty":9,"equipment":122,"type":123,"images":132,"muscles":134},"678d41b905683e7d70c7a743","Растяжка запястий","rastyazhka-zapyastiy",[133],"\u002Fexercise-gifs\u002FWrist-Stretch.gif",[135],{"name":5,"slug":6,"role":69},{"exercise_id":137,"name":138,"slug":139,"difficulty":9,"equipment":122,"type":123,"images":140,"muscles":142},"678d41b905683e7d70c7a745","Растяжка запястий обратным образом","rastyazhka-zapyastiy-obratnym-obrazom",[141],"\u002Fexercise-gifs\u002Freverse-Wrist-Stretch.gif",[143],{"name":5,"slug":6,"role":69},{"exercise_id":145,"name":146,"slug":147,"difficulty":9,"equipment":122,"type":123,"images":148,"muscles":150},"678d41b905683e7d70c7a747","Растяжка запястий с отклонением в локтевую сторону и разгибанием","rastyazhka-zapyastiy-s-otkloneniem-v-loktevuyu-storonu-i-razgibaniem",[149],"\u002Fexercise-gifs\u002FWrist-Ulnar-Deviator-And-Extensor-Stretch.gif",[151],{"name":5,"slug":6,"role":69},{"exercise_id":153,"name":154,"slug":155,"difficulty":9,"equipment":156,"type":123,"images":157,"muscles":159},"678d41b905683e7d70c7a731","вис на турнике","vis-na-turnike","турник",[158],"\u002Fexercise-gifs\u002Fdead-hang.png",[160],{"name":5,"slug":6,"role":69},{"exercise_id":162,"name":163,"slug":164,"difficulty":9,"equipment":122,"type":123,"images":165,"muscles":167},"678d41b905683e7d70c7a735","круговые растяжки запястья","krugovye-rastyazhki-zapyastya",[166],"\u002Fexercise-gifs\u002FWrist-Circles-Stretch.gif",[168],{"name":5,"slug":6,"role":69},{"key":170,"h1":171,"count":172,"path":35,"exact":116,"items":173},"sobstvennym-vesom","Упражнения на предплечья с собственным весом",5,[174,178,182,186,190],{"exercise_id":119,"name":120,"slug":121,"difficulty":9,"equipment":122,"type":123,"images":175,"muscles":176},[125],[177],{"name":5,"slug":6,"role":69},{"exercise_id":129,"name":130,"slug":131,"difficulty":9,"equipment":122,"type":123,"images":179,"muscles":180},[133],[181],{"name":5,"slug":6,"role":69},{"exercise_id":137,"name":138,"slug":139,"difficulty":9,"equipment":122,"type":123,"images":183,"muscles":184},[141],[185],{"name":5,"slug":6,"role":69},{"exercise_id":145,"name":146,"slug":147,"difficulty":9,"equipment":122,"type":123,"images":187,"muscles":188},[149],[189],{"name":5,"slug":6,"role":69},{"exercise_id":162,"name":163,"slug":164,"difficulty":9,"equipment":122,"type":123,"images":191,"muscles":192},[166],[193],{"name":5,"slug":6,"role":69},{"page_type":195,"point":9,"template":196,"blocks":200},"muscle",{"kind":197,"title_tpl":198,"description_tpl":199,"h1_tpl":9,"og_image":9,"noindex":116},"default","[[name]]: анатомия и упражнения","Анатомия мышцы «[[name]]» и упражнения для её проработки.",[],{"thread":9,"posts":202},[],{"items":204,"suggested_section":205},[],{"slug":206,"name":207},"uprazhneniya-i-tehnika","Упражнения и техника",{"page_path":209,"is_entity_page":116,"items":210,"slots":211,"meta":212},"\u002Fmuscles\u002Fpredplechya",[],[],{"total":213},0]