BOSU raises from forearms
🤖 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
- Примите позицию упор лежа с предплечий на босу.
- Упритесь ладонью и разогните руку в локтевом суставе.
- Вначале одну, затем вторую.
- Вернитесь в исходную позицию.
- Держите мышцы пресса и ягодицы напряженными.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Abs, and auxiliary muscles: Shoulders
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 «BOSU raises from forearms» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
BOSU raises from forearms
Author: AtletIQ: on
BOSU raises from forearms — The benefits of exercise, how to properly perform and how many sets to do..
Rating: 5
