Nishabdagi shtanga tortish
About this exercise
"Nishabdagi shtanga tortish" targets the Orqa muscle group, suitable for intermediate level. The main load falls on: Keng orqa mushaklari, O'rta. Equipment needed: Shtanga.
Description
O'rta orqa (romboid, trapezoidal), lats va orqa deltalar mushaklarining qalinligi va kuchini rivojlantirish uchun asosiy mashq.
Instructions
1. Barni elkangizdan bir oz kengroq ushlang. Tizlaringizni bir oz egib, tanangizni polga parallel ravishda (yoki biroz yuqoriroq) oldinga eging.
2. Orqa tekis, pastki orqa tomonga egilgan. Bar cho'zilgan qo'llarga osilgan.
3. Ekshalasyonda barbellni qorinning pastki qismiga/kamariga mahkam torting, elkama pichoqlarini birlashtiring.
4. Nafas olayotganda barni asta-sekin boshlang'ich holatiga tushiring.
Muscles worked
Primary
Secondary
