Ko'krak qafasi
About this exercise
"Ko'krak qafasi" targets the Ko'krak muscle group, suitable for advanced. The main load falls on: Pastki. Equipment needed: O'z vazni.
Description
Pektoral mushaklarning pastki va tashqi qirralarini, shuningdek tricepslarni rivojlantirish uchun tana vazniga ega bo'lgan murakkab asosiy mashq.
Instructions
1. Barlarga, tanaga vertikal ravishda sakrab chiqing.
2. Tanani oldinga egib (taxminan 30°), tirsaklarni yon tomonlarga yoying.
3. Nafas olayotganda, tirsaklaringizni bukib, ko'kragingizda cho'zilish hissi paydo bo'lguncha pastga tushing (lekin elkangizning polga parallelligidan past emas).
4. Nafas chiqarayotganda, pektoral mushaklarning kuchi tufayli o'zingizni siqib chiqaring.
Muscles worked
Primary
Secondary
