Wrist Circles
🤖 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
Wrist Circles video
How to perform exercise
- Встаньте прямо. Ноги на ширине плеч. Согните руки в локтях таким образом, чтобы предплечья были параллельны полу. Ладони обращены в пол. Верхняя часть рук находится близко к туловищу. Это исходное положение.
- Сохраняя тело неподвижным, начинайте вращать обоими запястьями сначала по часовой стрелке, а затем против. Совет: представьте, что рисуете круги, а ваши ладони – это кисти. Дыхание спокойное.
- Повторите рекомендуемое количество раз.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Forearm, 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 «Wrist Circles» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Wrist Circles
Author: AtletIQ: on
Wrist Circles — The benefits of exercise, how to properly perform and how many sets to do..
Rating: 5
