Вращение блина вокруг головы
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General info
How to perform exercise
- Возьмите блин с оптимальным для вас весом, встаньте ровно зафиксировав мышцы спины.
- Плавно начните вращать вес вокруг корпуса, сначала в одну сторону, затем в другую.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Shoulders, 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.
Best workout routines with this exercise
These programs with this exercise «Вращение блина вокруг головы» are among the best rated by athletes.
Exercise substitutions
You can try replacing the exercise «Вращение блина вокруг головы» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Вращение блина вокруг головы
Author: AtletIQ: on
Вращение блина вокруг головы — The benefits of exercise, how to properly perform and how many sets to do..
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Workouts with «Вращение блина вокруг головы»
