Smith Machine Hip Raise
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General info
How to perform exercise
- 1. Поставьте скамью в тренажёр и загрузите штангу желаемым весом. Лягте на скамью и упритесь стопами в гриф. Снимите штангу с подпорок и выпрямите ноги. Вы можете помогать себе руками. Это исходное положение.
- 2. Начинайте отрывать таз от скамьи, выполняя скручивающее движение. Колени остаются немного согнутыми.
- 3. Задержитесь и опустите таз.
- 4. Повторите рекомендуемое количество раз.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Biceps, 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 «Smith Machine Hip Raise» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Smith Machine Hip Raise
Author: AtletIQ: on
Smith Machine Hip Raise — The benefits of exercise, how to properly perform and how many sets to do..
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