Vertical Swing
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General info
Vertical Swing video
How to perform exercise
- Держите гантель между ног на вытянутой руке. Спина прямая. Взгляд направлен вперёд.
- Сделайте небольшой присед и заведите гантель за ноги.
- Мощным движением, за счёт выпрямления ног и бёдер, выполните мах рукой с гантелью над головой.
- Опустите гантель за ноги, сгибая бёдра и колени. Спина остаётся прямой.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Hamstrings, 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 «Vertical Swing» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Vertical Swing
Author: AtletIQ: on
Vertical Swing — The benefits of exercise, how to properly perform and how many sets to do..
Rating: 5
