Заход на степ-платформу
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General info
Force type
Exercise type
Mechanics type
Level
Targeted muscles
Quads (look at the image)
Accessory muscles
Hamstrings, Calves, Glutes
How to perform exercise
- Подготовьте степ-платформу, 2-3 подставки с каждой стороны
- Исходное положение стоя на полу, платформа под нами, развернута в длину.
- Сделайте зашагивание с правой ноги на степ
- Спрыгните двумя ногами с платформы на пол
- Повторите зашагивание с левой ноги
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Quads, and auxiliary muscles: Hamstrings, Calves, Glutes
![What muscles work in the exercise Заход на степ-платформу](https://atletiq.com/panel/cache/exercises/703/male/muscles_all.jpg)
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 «Заход на степ-платформу» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Заход на степ-платформу
Author: AtletIQ: on
Заход на степ-платформу — The benefits of exercise, how to properly perform and how many sets to do..
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