1 Березка
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Atletiq — новый чат-бот для силовых тренировок! Более 800 упражнений и 150+ готовых планов для массы, силы, рельефа!
General info
How to perform exercise
Подняться на плечи (на шею не операться), опустить таз, затем опустить ноги вниз.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Lower Back, and auxiliary muscles: Hamstrings, Calves, Lower Back, Glutes, Middle Back
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 «1 Березка» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
1 Березка
Author: AtletIQ: on
1 Березка — The benefits of exercise, how to properly perform and how many sets to do..
Rating: 5
