The Mill exercise everyone has known since childhood: a thin waist, perfect abs, legs and butt

Exercise “mill” significantly contributes to improving the condition of the figure and health. This exercise perfectly shapes the waist and removes fat from the sides.

Without physical activity and properly selected exercises, it is impossible to achieve an ideal physique. There are a variety of exercises that work specific muscle groups. One of the most effective exercises for a toned body is called Mill. It is familiar to everyone since childhood. It should not be underestimated as it allows you to create a thin waist and get rid of fat deposits on the sides. In this article we will consider in detail the exercise “Mill”, the technique of execution and common mistakes.

Exercise “Mill” – execution technique and common mistakes

Which muscles are involved?

Depending on which variant is chosen for execution, different muscle groups are involved. In any case, depending on the technology Work the oblique and straight muscles of the press. Works well lower press.

In some cases, there is a significant burden glutesas well as mmuscles of the hamstrings. When performing the mill with dumbbells, they are significantly strengthened arm muscles.⠀

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Options and technique for performing the exercise

There are many variations of the Mill exercise. The choice should be based on the desired result. In addition, when choosing an option, initial physical preparation is important.

classic “mill”

This option is called a classic because it is familiar to everyone and underlies many other variations. It was this exercise that was done countless times in school physical education classes.

It’s done simply: You need to bend parallel to the floor and spread your arms to the sides, legs shoulder width apart. Due to the power of the press and lateral muscles, it is necessary to turn the body and touch the toes of the opposite leg with the fingers of the hand. It is important to observe technique and breathe correctly.

The body must be fully tense, otherwise the legs and buttocks will not be included in the process. For greater efficiency, it is worth training the exercise not only with the press, but also with the leg muscles.

Grind with weight

This is a much more complicated version suitable for strength trainingj. It develops flexibility and strength.

To perform the exercise correctly, you must do the following:

• Put the kettlebell on your shoulder and push it up.
• Expose the thigh that corresponds to the hand holding the kettlebell. For example, if the kettlebell is in the left hand, the left thigh should be placed on the left side.
• Inhale and bend at the exits along the leg that is on the opposite side of the kettlebell. The free hand should touch the toe as it slides down the leg.

It is necessary to perform such an exercise 5-7 times. The number of approaches can be started from 3.

“Mill” on one leg

This option remarkably develops the vestibular apparatus. Also, the load falls on the muscles of the press, legs and buttocks. At first glance, the presented option may seem impossible, but this is only the first stage, because once you get used to it, you will appreciate all the advantages.

Such an exercise is suitable for people with sufficient physical fitness, and for beginners it is better to start with the classic version, gradually developing the technique.

Other possible complications

You can also perform the “mill” in the classic variant, but if the stretch allows, do not put your hands on the socks, but instead put your palms full on the floor. However, we must not forget about straight legs, back and tight muscles.

You can hold dumbbells in your hand for weighting with the classic “Mill”. However, the rhythm during the performance of such an exercise should be moderate and calm. This is necessary to protect the shoulder girdle from injury. Everyone chooses the weight of the dumbbells independently. At the first stage it is necessary to take the smallest weight, for example, 0.5 kg. Then the load can be gradually increased.

practice rules

In any exercise, technique is key. Only with the right execution you can achieve the desired result.

So, how to properly perform the exercise “Mill”. The optimal process looks like this:

• Stand on your feet without shifting your center of gravity.
• Place your feet at a width equal to the width of your shoulders.
• Lean forward so your body is parallel to the floor.
• Spread your arms straight in opposite directions.
• Inhale, then touch the toe of the left leg with your right hand as you exhale.
• Inhale again and on the exhale change position – left hand to toe of right foot. In this case, the free hand should always form a straight line with the other and go up.

Everyone determines the pace and rhythm individually. It depends on physical fitness, skills and individual characteristics.

However, when implementing it, it is important to observe a number of rules:

• Be sure to keep your back straight. This is the only way to ensure that the muscles are properly stressed;
• breathe evenly and constantly. You can’t beat your breath as proper oxygenation guarantees optimal fat burning;
• legs cannot be bent;
• perform movements with the strength of the lateral and abdominal muscles, and not with the swing of the arms;
• Tighten your stomach and tighten your buttocks and legs. This allows you to train additional muscle groups.

Recommendations and common mistakes when performing the exercise

Performing an exercise or complex requires the right approach. However, mistakes are often made in the technique of the exercise, which greatly reduces its effectiveness.

The most common mistakes are:

• bending of legs, lack of tension in them ;
• back flexion. It has to be straight;
• too fast rhythm. The exercise must be worked out and this requires a moderate rhythm;
• Rotation by the swing of the hands. This mistake completely destroys all the positive effects of the exercise.

Therefore, it is very important to take care of the correct execution of the mill, otherwise it will not make sense and all the conditions will be nullified.

Standards and number of approaches

To achieve the desired effect, you need to perform a certain number of approaches and repetitions. For the classic “mill” and other complicated options, the minimum number of repetitions is 15. Also, right and left movements are considered as one.

The number of approaches can be started from 3. Furthermore, both repetitions and approaches can be increased.

For the “mill” with a kettlebell in the first stage, 5-6 repetitions with 3 approaches are enough. However, if preparation allows, you can start with multiple times.

As a result, the “mill” exercise makes a significant contribution to improving your figure and health. This exercise perfectly shapes the waist and removes fat from the sides. When done correctly, other muscles in the body can also be involved. Depending on the technique and the elimination of mistakes, the effectiveness of such a simple exercise will be maximum.

Source: econet.ru

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