[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"program-doma-ganteli-muzhchinam":3,"seo-meta:\u002Fprograms\u002Fdoma-ganteli\u002Fmuzhchinam":264,"tips:\u002Fprograms\u002Fdoma-ganteli\u002Fmuzhchinam":271},{"slug":4,"title":5,"category":6,"subtitle":7,"level":8,"days_per_week":9,"goal":10,"equipment_summary":11,"days_count":12,"exercises_count":13,"variants":14,"variant":23,"sex":16,"accent":24,"accent_note_html":24,"accent_changes":25,"accents":26,"default_goal":39,"rest_sec_by_goal":40,"intro_html":50,"article_html":51,"faq":52,"h1":24,"days":62},"doma-ganteli","Дома с гантелями","home","Верх и низ на гантелях — масса и сила для мужчин","Начинающий и средний","3","Масса и тонус","Разборные гантели, коврик",2,12,[15,19],{"sex":16,"label":17,"path":18},"muzhchinam","мужчин","\u002Fprograms\u002Fdoma-ganteli\u002Fmuzhchinam",{"sex":20,"label":21,"path":22},"zhenshchinam","женщин","\u002Fprograms\u002Fdoma-ganteli\u002Fzhenshchinam","male",null,[],[27,31,35],{"slug":28,"label":29,"phrase":30},"grud","Грудь","на грудь",{"slug":32,"label":33,"phrase":34},"spina","Спина","на спину",{"slug":36,"label":37,"phrase":38},"nogi","Ноги","на ноги","mass",{"loss":41,"mass":44,"strength":47},[42,43],45,60,[45,46],90,120,[48,49],150,180,"\u003Cp>Мужской вариант домашнего сплита на гантелях: день верха построен вокруг жима и тяги, день низа — вокруг приседа и наклона. Программа рассчитана на рост силы, поэтому вес растёт, а повторы держатся в диапазоне 8–12.\u003C\u002Fp>","\u003Ch2>Чем этот вариант отличается\u003C\u002Fh2>\n\u003Cp>День верха открывают два тяжёлых движения — горизонтальный жим и тяга в наклоне. Они дают основной стимул груди, спине и рукам, поэтому стоят первыми, пока свежи силы. Изоляция на дельты и руки идёт в конце: трицепс и бицепс уже включены в жиме и тяге.\u003C\u002Fp>\n\u003Cp>День низа держится на трёх движениях: приседе с гантелями, румынской тяге и одностороннем выпаде. Односторонняя работа здесь важнее, чем в зале: держать в руках вес, достаточный для тяжёлого приседа на двух ногах, невозможно, а сплит-присед нагружает ногу вдвое сильнее при том же снаряде.\u003C\u002Fp>\n\n\u003Ch2>Где потолок гантельного сплита\u003C\u002Fh2>\n\u003Cp>Первым упирается присед: ноги сильнее хвата и плеч, и в какой-то момент лимитом становится не мышца, а способность удержать гантели. Тот же эффект в тяге. На груди и плечах потолок наступает позже, а на руках — почти никогда.\u003C\u002Fp>\n\u003Cp>Практическое решение до перехода в зал: переводить ноги на односторонние движения и медленный темп. Когда и это перестанет работать, логичный следующий шаг — \u003Ca href=\"\u002Fprograms\u002Fsplit-2\u002Fmuzhchinam\">схема низ\u002Fверх\u003C\u002Fa> со штангой.\u003C\u002Fp>\n\n\u003Ch2>Про белок\u003C\u002Fh2>\n\u003Cp>Рост мышц упирается в питание чаще, чем в программу. Ориентир — около 1,6–1,8 г белка на килограмм массы тела и небольшой профицит калорий. Тренировка при дефиците и низком белке даёт силу и плотность, но не объём.\u003C\u002Fp>",[53,56,59],{"q":54,"a":55},"Хватит ли двух тренировок верха и низа для роста?","Да, три занятия в неделю по чередующейся схеме дают каждой группе мышц нагрузку раз в четыре-пять дней. Для домашних условий и первого-второго года тренировок этого достаточно.",{"q":57,"a":58},"Почему в дне ног односторонние движения?","Потому что в руках нельзя удержать вес, достаточный для тяжёлого приседа на двух ногах. Сплит-присед и выпад нагружают ногу вдвое сильнее при том же снаряде.",{"q":60,"a":61},"Нужно ли делать становую тягу с гантелями?","Румынская тяга в программе есть — она нагружает заднюю поверхность бедра и ягодицы. Классическая становая с гантелями теряет смысл: вес ограничен хватом задолго до того, как нагрузка станет достаточной.",[63,166],{"key":64,"title":65,"slots":66},"day-a","День A · Верх тела",[67,90,108,123,138,152],{"exercise_id":68,"slug":69,"name":70,"images":71,"type":73,"kind":74,"target":75,"muscles":76,"reps":80,"unit":81,"sets":82,"dosage_by_goal":83,"swappable":89},"678d41b805683e7d70c7a3cb","zhim-ganteley-lezha","Жим гантелей лёжа",[72],"\u002Fexercise-gifs\u002FDumbbell-Press.gif","тренажёрка","compound","bolshaya-grudnaya",[77],{"name":78,"slug":75,"role":79},"Большая грудная","primary",10,"reps",4,{"loss":84,"mass":86,"strength":87},{"sets":82,"reps":85,"unit":81},15,{"sets":82,"reps":80,"unit":81},{"sets":82,"reps":88,"unit":81},6,true,{"exercise_id":91,"slug":92,"name":93,"images":94,"type":73,"kind":74,"target":96,"muscles":97,"reps":80,"unit":81,"sets":82,"dosage_by_goal":104,"swappable":89},"678d41b905683e7d70c7a9cf","tyaga-ganteli-v-naklone","тяга гантели в наклоне",[95],"\u002Fexercise-gifs\u002FDumbbell-Row.gif","trapetsiya",[98,100],{"name":99,"slug":96,"role":79},"Трапеция",{"name":101,"slug":102,"role":103},"Широчайшая мышца","shirochayshaya-myshtsa","secondary",{"loss":105,"mass":106,"strength":107},{"sets":82,"reps":85,"unit":81},{"sets":82,"reps":80,"unit":81},{"sets":82,"reps":88,"unit":81},{"exercise_id":109,"slug":110,"name":111,"images":112,"type":73,"kind":74,"target":114,"muscles":115,"reps":80,"unit":81,"sets":118,"dosage_by_goal":119,"swappable":89},"678d41b905683e7d70c7a713","zhim-ganteley-stoya","Жим гантелей стоя",[113],"\u002Fexercise-gifs\u002FStanding-Dumbbell-Overhead-Press.gif","perednyaya-delta",[116],{"name":117,"slug":114,"role":79},"Передняя дельта",3,{"loss":120,"mass":121,"strength":122},{"sets":118,"reps":85,"unit":81},{"sets":118,"reps":80,"unit":81},{"sets":82,"reps":88,"unit":81},{"exercise_id":124,"slug":125,"name":126,"images":127,"type":73,"kind":129,"target":130,"muscles":131,"reps":80,"unit":81,"sets":118,"dosage_by_goal":134,"swappable":89},"678d41b905683e7d70c7a827","mahi-rukami-v-storony-stoya-otvedeniya","Махи руками в стороны стоя (отведения)",[128],"\u002Fexercise-gifs\u002FDumbbell-Lateral-Raise.gif","isolation","srednyaya-delta",[132],{"name":133,"slug":130,"role":79},"Средняя дельта",{"loss":135,"mass":136,"strength":137},{"sets":118,"reps":85,"unit":81},{"sets":118,"reps":80,"unit":81},{"sets":82,"reps":88,"unit":81},{"exercise_id":139,"slug":140,"name":141,"images":142,"type":73,"kind":129,"target":144,"muscles":145,"reps":80,"unit":81,"sets":118,"dosage_by_goal":148,"swappable":89},"678d41b805683e7d70c7a285","podem-ganteley-na-bitseps","подъём гантелей на бицепс",[143],"\u002Fexercise-gifs\u002FDumbbell-Curl.gif","bitseps",[146],{"name":147,"slug":144,"role":79},"Бицепс",{"loss":149,"mass":150,"strength":151},{"sets":118,"reps":85,"unit":81},{"sets":118,"reps":80,"unit":81},{"sets":82,"reps":88,"unit":81},{"exercise_id":153,"slug":154,"name":155,"images":156,"type":73,"kind":129,"target":158,"muscles":159,"reps":80,"unit":81,"sets":118,"dosage_by_goal":162,"swappable":89},"678d41b905683e7d70c7a92b","razgibanie-ruk-iz-za-golovy-s-gantelyu-stoya","Разгибание рук из-за головы с гантелью стоя",[157],"\u002Fexercise-gifs\u002FDumbbell-Triceps-Extension.gif","tritseps",[160],{"name":161,"slug":158,"role":79},"Трицепс",{"loss":163,"mass":164,"strength":165},{"sets":118,"reps":85,"unit":81},{"sets":118,"reps":80,"unit":81},{"sets":82,"reps":88,"unit":81},{"key":167,"title":168,"slots":169},"day-b","День B · Ноги и корпус",[170,187,202,216,231,248],{"exercise_id":171,"slug":172,"name":173,"images":174,"type":73,"kind":74,"target":176,"muscles":177,"reps":80,"unit":81,"sets":82,"dosage_by_goal":183,"swappable":89},"678d41b905683e7d70c7aabb","goblet-prisedaniya-s-gantelyu-pered-soboy","гоблет приседания с гантелью перед собой",[175],"\u002Fexercise-gifs\u002FDumbbell-Goblet-Squat.gif","yagoditsy",[178,180],{"name":179,"slug":176,"role":79},"Ягодицы",{"name":181,"slug":182,"role":103},"Квадрицепс","kvadritseps",{"loss":184,"mass":185,"strength":186},{"sets":82,"reps":85,"unit":81},{"sets":82,"reps":80,"unit":81},{"sets":82,"reps":88,"unit":81},{"exercise_id":188,"slug":189,"name":190,"images":191,"type":73,"kind":74,"target":193,"muscles":194,"reps":80,"unit":81,"sets":82,"dosage_by_goal":198,"swappable":89},"678d41b905683e7d70c7ab27","rumynskaya-tyaga-s-gantelyami","румынская тяга с гантелями",[192],"\u002Fexercise-gifs\u002FBarbell-Romanian-Deadlift.gif","bitseps-bedra",[195,197],{"name":196,"slug":193,"role":79},"Бицепс бедра",{"name":179,"slug":176,"role":103},{"loss":199,"mass":200,"strength":201},{"sets":82,"reps":85,"unit":81},{"sets":82,"reps":80,"unit":81},{"sets":82,"reps":88,"unit":81},{"exercise_id":203,"slug":204,"name":205,"images":206,"type":73,"kind":74,"target":182,"muscles":208,"reps":80,"unit":81,"sets":118,"dosage_by_goal":211,"swappable":89},"678d41b805683e7d70c7a57d","prised-s-gantelyami","Присед с гантелями",[207],"\u002Fexercise-gifs\u002FDumbbell-Squat.gif",[209,210],{"name":181,"slug":182,"role":79},{"name":179,"slug":176,"role":103},{"loss":212,"mass":213,"strength":214},{"sets":118,"reps":85,"unit":81},{"sets":118,"reps":80,"unit":81},{"sets":118,"reps":215,"unit":81},8,{"exercise_id":217,"slug":218,"name":219,"images":220,"type":73,"kind":129,"target":222,"muscles":223,"reps":13,"unit":81,"sets":118,"dosage_by_goal":227,"swappable":89},"678d41b805683e7d70c7a493","podem-na-noski-na-1-noge-s-gantelyu","Подъём на носки на 1 ноге с гантелью",[221],"\u002Fexercise-gifs\u002FHack-Machine-One-Leg-Calf-Raise.gif","ikry",[224],{"name":225,"slug":226,"role":79},"Икроножные","ikronozhnye",{"loss":228,"mass":229,"strength":230},{"sets":118,"reps":85,"unit":81},{"sets":118,"reps":13,"unit":81},{"sets":118,"reps":80,"unit":81},{"exercise_id":232,"slug":233,"name":234,"images":235,"type":73,"kind":74,"target":237,"muscles":238,"reps":242,"unit":81,"sets":118,"dosage_by_goal":243,"swappable":89},"678d41b905683e7d70c7a7a1","obratnye-skruchivaniya-na-press","обратные скручивания на пресс",[236],"\u002Fexercise-gifs\u002FReverse-Crunch-1.gif","press",[239],{"name":240,"slug":241,"role":79},"Прямая живота","pryamaya-zhivota",20,{"loss":244,"mass":246,"strength":247},{"sets":118,"reps":245,"unit":81},30,{"sets":118,"reps":242,"unit":81},{"sets":118,"reps":13,"unit":81},{"exercise_id":249,"slug":250,"name":251,"images":252,"type":73,"kind":74,"target":254,"muscles":255,"reps":43,"unit":258,"sets":118,"dosage_by_goal":259,"swappable":89},"678d41b805683e7d70c7a5db","planka-na-loktyah","Планка на локтях",[253],"\u002Fexercise-gifs\u002Fplank.gif","kor",[256],{"name":257,"slug":254,"role":79},"Кор","seconds",{"loss":260,"mass":261,"strength":262},{"sets":118,"reps":45,"unit":258},{"sets":118,"reps":43,"unit":258},{"sets":118,"reps":263,"unit":258},40,{"page_type":265,"point":24,"template":266,"blocks":270},"program-sex",{"kind":267,"title_tpl":268,"description_tpl":24,"h1_tpl":24,"og_image":24,"noindex":269},"default","[[name]] для [[sex_label]] — программа тренировок в зале",false,[],{"page_path":18,"is_entity_page":269,"items":272,"slots":273,"meta":274},[],[],{"total":275},0]