[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"program-split-2-muzhchinam":3,"seo-meta:\u002Fprograms\u002Fsplit-2\u002Fmuzhchinam":264,"tips:\u002Fprograms\u002Fsplit-2\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},"split-2","Двухдневный сплит","split","Верх \u002F низ — две тренировки в неделю для мужчин","Начинающий","2","Масса и тонус","Штанга, гантели, тренажёры",2,12,[15,19],{"sex":16,"label":17,"path":18},"muzhchinam","мужчин","\u002Fprograms\u002Fsplit-2\u002Fmuzhchinam",{"sex":20,"label":21,"path":22},"zhenshchinam","женщин","\u002Fprograms\u002Fsplit-2\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 двухдневного сплита: день верха собран вокруг жима и тяги, день низа — вокруг приседа и румынской тяги. Обе тренировки тяжёлые, поэтому между ними нужны минимум двое суток.\u003C\u002Fp>","\u003Ch2>Чем этот вариант отличается\u003C\u002Fh2>\n\u003Cp>В день верха добавлено второе жимовое движение под углом. Верх груди у мужчин почти всегда отстаёт от середины: горизонтальный жим её почти не задевает, а именно ключичная часть отвечает за форму груди сверху.\u003C\u002Fp>\n\u003Cp>Руки закрываются одним прямым упражнением на бицепс и одним на трицепс. При двух тренировках в неделю больше не нужно — обе мышцы уже отработали в жимах и тягах.\u003C\u002Fp>\n\n\u003Ch2>Как не перекосить верх\u003C\u002Fh2>\n\u003Cp>Главная ловушка этой схемы у мужчин: день верха постепенно превращается в день груди и плеч. Тяга уходит на второй план, вес в ней не растёт, а через полгода появляются круглые плечи и боль при жиме над головой.\u003C\u002Fp>\n\u003Cp>Правило простое: если в программе три жимовых движения, тяговых должно быть не меньше двух. 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