Main muscles performing the movement: Rear thigh muscles
Other muscles involved in movement: Gluteusi, lower back
Mandatory Equipment: Pudovka
Level: Advanced
Traffic: N / A
Method of execution:
➡ Hold the pudovka by the handle with one hand. Stand on one leg, it is the same side where is the pudovka.
➡ Maintaining knee slightly bent, follow the "Roman deadlifts" by bending the hip by pulling the free leg back for balance.
➡ continue moving down with the pudovka until you are parallel to the floor, then return to the upright position.
Main muscles performing the movement: the quadriceps (quadriceps muscle)
Other muscles involved in movement: calf gluteusi, rear thigh muscles
Equipment and facilities, "Sled" with weights
Level: Beginner
Traffic: N / A
Method of execution
➡ Using a belt or waistband for harness, attach the chain to the back, so that you can look at the opposite of the "sled" side. Bend forward so that your hands are on the ground. Your back should be straight and legs bent. This is your start position.
➡ Start with the forward movement of the legs. Use your hands to keep your balance and help with pulling. Try to keep your back straight while performing the movement.
Main muscles performing the movement: the quadriceps (quadriceps muscle)
Other muscles involved in motion: ankles, gluteusi, rear thigh muscles, shoulders
Equipment and facilities: None
Level: Beginner
Movement: Pushing
Method of execution
➡ Start in calm position, the legs are spaced shoulder width apart and hold your arms close to your body.
➡ To start the movement, crouched down slightly and hop possible - high.
➡ fully stretch all parts of the body, feet and hands are spread out away from the body.
➡ When landing, gather the limbs and feet take the load.
