Around the world lying down
About this exercise
"Around the world lying down" targets the Kirji muscle group, suitable for beginners. The main load falls on: Middle, Upper, Lower. Equipment needed: Bodyweight.
Description
An exercise for developing neuromuscular connection, stretching and general working out of the pectoral muscles throughout the entire amplitude.
Instructions
1. Lie down on a bench with light dumbbells in your arms extended over your chest.2. Slowly and under control, draw a wide circle with your hands: lower the dumbbells to your hips, then spread them apart and bring them over your chest.3. The movement is continuous, smooth, without pauses.4. Repeat in the opposite direction.
Muscles worked
Primary
Secondary
Warnings
1. Use a very light weight, this is an exercise for "feeling" muscles and warming up.2. Do not make sudden movements, especially at the bottom of the circle.3. Keep your elbows slightly bent.
