Rollings with bodybar
🤖 AtletIQ – телеграм-бот для бодибилдинга
Atletiq — новый чат-бот для силовых тренировок! Более 800 упражнений и 150+ готовых планов для массы, силы, рельефа!
General info
How to perform exercise
- Положите бодибар на плечи и придерживайте его руками.
- Поставьте ноги на 2 или 3 ширины плеч, держите стопы параллельно друг другу.
- Выполните боковой выпад на одну ногу, затем как можно ниже перенесите вес тела на другую ногу.
- Не отрывайте пятки от пола, старайтесь разворачивать колени наружу.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Quads, and auxiliary muscles: Hamstrings, Glutes, Adductors
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 «Rollings with bodybar» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Rollings with bodybar
Author: AtletIQ: on
Rollings with bodybar — The benefits of exercise, how to properly perform and how many sets to do..
Rating: 5
