Groin and Back Stretch
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General info
How to perform exercise
- Сядьте на пол, согните колени и соедините подошвы.
- Сомкните руки за головой в замок. Это исходное положение.
- Наклоните корпус таким образом, чтобы локти оказались с внутренней стороны бёдер. Задержитесь и вернитесь в исходное положение, держа головы и спину прямо. Повторите 10-20 раз.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Adductors, and auxiliary muscles:
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «Groin and Back Stretch» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Groin and Back Stretch
Author: AtletIQ: on
Groin and Back Stretch — The benefits of exercise, how to properly perform and how many sets to do..
Rating: 5
