Шраги на брусьях
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General info
How to perform exercise
- Возьмитесь за брусья и подтянитесь в исходное положение. Руки полностью выпрямлены. Согните ноги в коленях и скрестите голени. Держите корпус прямо.
- Зафиксировав руки, поднимите корпус, опуская плечи. Представьте, что не поднимаете плечи, а опускаете их. Сделайте паузу на 3-5 секунд.
- Вернитесь в исходное положение и повторите упражнение.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Traps, and auxiliary muscles: Shoulders
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 «Шраги на брусьях» are among the best rated by athletes.
Mass Gain
Exercise substitutions
You can try replacing the exercise «Шраги на брусьях» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Шраги на брусьях
Author: AtletIQ: on
Шраги на брусьях — The benefits of exercise, how to properly perform and how many sets to do..
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Workouts with «Шраги на брусьях»
