Front Cone Hops (or hurdle hops)
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General info
Front Cone Hops (or hurdle hops) video
How to perform exercise
- Поставьте конусы, или другие препятствия соответствующей высоты, в ряд, на расстоянии 1 м друг от друга.
- Встаньте перед первым конусом. Ноги на ширине плеч. Это исходное положение.
- Выполните прыжок через первый конус с двух ног. Помогайте себе руками.
- Приземлитесь на немного согнутые в коленях ноги и без остановки перепрыгните через следующий конус.
- Продолжайте таким же образом перепрыгивать через все конусы.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Quads, 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 «Front Cone Hops (or hurdle hops)» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Front Cone Hops (or hurdle hops)
Author: AtletIQ: on
Front Cone Hops (or hurdle hops) — The benefits of exercise, how to properly perform and how many sets to do..
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