Отжимания на перекладине обычным хватом
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General info
How to perform exercise
Вертикальные отжимания на перекладине выполняются из положения стойки на руках, как показано на рисунке.
- В верхнем положении упражнения ваш таз находится на одном уровне с турником.
- В нижнем — перекладина находится на уровне груди. Те, кто уверен в своих силах, могут опускаться к перекладине до уровня подбородка.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Chest, and auxiliary muscles: Triceps, Shoulders, Forearm
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.
Best workout routines with this exercise
These programs with this exercise «Отжимания на перекладине обычным хватом» are among the best rated by athletes.
Exercise substitutions
You can try replacing the exercise «Отжимания на перекладине обычным хватом» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Отжимания на перекладине обычным хватом
Author: AtletIQ: on
Отжимания на перекладине обычным хватом — The benefits of exercise, how to properly perform and how many sets to do..
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Workouts with «Отжимания на перекладине обычным хватом»
