Подъём штанги перед собой
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General info
Подъём штанги перед собой video
How to perform exercise
- Возьмите в руки легкую штангу (прямым хватом) и опустите ее вниз на вытянутые руки;
- Поставьте ноги на ширине плеч, выпрямите спину и немного согните руки в локтях – это ваша исходная позиция;
- Начинайте поднимать штангу кверху как можно выше за счет изолированного усилия передних дельт;
- Медленно опустите вес в исходное положение.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Shoulders, 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.
Best workout routines with this exercise
These programs with this exercise «Подъём штанги перед собой» are among the best rated by athletes.
Exercise substitutions
You can try replacing the exercise «Подъём штанги перед собой» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Подъём штанги перед собой
Author: AtletIQ: on
Подъём штанги перед собой — The benefits of exercise, how to properly perform and how many sets to do..
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Workouts with «Подъём штанги перед собой»
