Gluteal bridge on one leg with dumbbell twisting
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General info
How to perform exercise
- Возьмите гантель в руки. Лягте на спину, ноги согните в коленных суставах, стопы поставьте на пол.
- Одну ногу удерживайте на весу. Напрягите ягодицы и поднимите таз, как можно выше.
- Удерживая эту позицию, выполните скручивание корпуса с касанием руками колена поднятой ноги.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Glutes, and auxiliary muscles: Abs, Hamstrings
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 «Gluteal bridge on one leg with dumbbell twisting» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Gluteal bridge on one leg with dumbbell twisting
Author: AtletIQ: on
Gluteal bridge on one leg with dumbbell twisting — The benefits of exercise, how to properly perform and how many sets to do..
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