Exercise mill what muscles work. The “mill” exercise, familiar to everyone from childhood. Exercise “mill” with a kettlebell: video

Without physical activity and properly selected exercises, it is impossible to achieve an ideal body.

There are a wide variety of exercises that involve certain muscle groups.

One of the effective exercises for a toned body is called the “Mill”. It is familiar to everyone since childhood.

It should not be underestimated, as it allows you to create a toned waist and get rid of fat deposits on the sides.

So, in this article we will look at this exercise in detail, the technique of execution and common mistakes.

What muscles are involved?

Depending on the option chosen for execution, different muscle groups are involved. In any case, if the technique is followed, the oblique and rectus abdominal muscles work. The lower press works well.

In some options, a significant load is placed on the muscles of the buttocks, as well as the muscles of the back of the thigh. When performing the mill with dumbbells, the arm muscles are significantly strengthened.

Options and technique for performing the exercise

Many variations of the “Mill” exercise have been developed. The choice should be based on what result you would like to achieve. In addition, when choosing an option, initial physical training is important.

Classic "Mill"

This option is called classic because it is known to everyone, and underlies many other variations.

This exact exercise was done an infinite number of times in school physical education lessons.

It is performed simply: you need to bend parallel to the floor and spread your arms to the sides, with your feet shoulder-width apart. Using the strength of the abs and lateral muscles, it is necessary to rotate the body, touching the toes of the opposite foot with your fingers. It is important to follow the technique and breathe correctly.

The body must be completely tense, because if this is not done, the legs and buttocks will not be involved in the process. For greater effectiveness, it is worth working out the exercise not only with the abs, but also with the leg muscles.

Mill with weight

This is a significantly more complicated option that is suitable for strength training. It develops flexibility and strength. To perform the exercise correctly, you need to do the following:

1. Place the weight on your shoulder and push it up.
2. Position the thigh that corresponds to the hand in which the kettlebell is located. For example, if the kettlebell is in the left hand, then the left thigh should be pointed to the left.
3. Inhale, and as you exit, bend down along the leg that is on the opposite side of the weight. Your free hand should touch the toe, sliding down that leg.

This exercise must be performed 5-7 times. You can start performing the number of approaches from 3.

"Mill" on one leg

This option wonderfully develops the vestibular apparatus. In addition, the load falls on the muscles of the abs, legs and buttocks. At first, the presented option may seem impossible, but this is only at the first stage, since, once you get used to it, you can appreciate all the advantages.

This exercise is suitable for people with sufficient physical fitness, but for beginners it is better to start with the classic version and gradually develop the technique.

Other complications

You can perform the “Mill” in the classic version, but if stretching allows, reach with your hands not to your toes, but to the floor with your full palm. However, we must not forget about straight legs, back and toned muscles.

To add weight to the classic “Mill,” you can pick up dumbbells. However, the rhythm when performing such an exercise should be moderate and calm. This is required to protect the shoulder girdle from injury.

Everyone chooses the weight of dumbbells independently. At the first stage, you need to take the smallest weight, for example, 0.5 kg. Then the load can be gradually increased.

Execution Rules

The most important thing in performing any exercise is technique. Only with proper execution can you achieve the desired result.

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

1. Stand on your full foot, without shifting your center of gravity.
2. Place your feet at a width equal to shoulder width.
3. Lean forward so that your body is parallel to the floor.
4. Extend your arms straight out in opposite directions.
5. Inhale, then, as you exhale, touch the toe of your left foot with your right hand.
6. Inhale again, and while exhaling, change position - left hand to the toe of the right foot. In this case, the free hand should always form a straight line with the other and point upward.

The pace and rhythm are set individually by each person. It depends on physical fitness, capabilities and individual characteristics.

However, during the execution process it is important to follow a number of rules:

• Be sure to keep your back straight. This is the only way to create the correct load on the muscles;
• breathe evenly and constantly. Do not stop breathing, as proper oxygen supply guarantees optimal fat burning;
• legs cannot be bent;
• perform movements with the strength of the lateral and abdominal muscles, and not by swinging your arms;
• Tighten your stomach and tighten your buttocks as well as your legs. This will allow you to use additional muscle groups.

To perform any exercise or complex, the correct approach is required. However, mistakes are often made precisely in the technique of the exercise, which greatly reduces its effectiveness.

The most common are:

• bending the legs, lack of tension in them;
• back bending. It must be straight;
• the rhythm is too fast. The exercise must be worked through, and this requires a moderate rhythm;
• rotation due to the swing of the arms. This mistake completely destroys the entire positive effect of the exercise.

Thus, it is very important to observe the correct execution of the “Mill”, otherwise there will be no sense in it, and all the conditions will come to naught.

It is impossible to achieve an ideal physique without properly selected physical activities. At a minimum, you need to do morning exercises every day. A wide variety of physical exercises have been developed to develop each individual muscle group. One of these is “Melnitsa”, which is well known to everyone since childhood. Physical exercise with additional loads perfectly helps to tighten the body, get rid of excess fat on the sides and form a thin, beautiful waist.

Technique for performing the “Mill”

The main advantage of this physical exercise is the ease of its implementation. The classic version without additional loads is suitable for any category of people. It is often included in a complex of physical exercises for training.

Execution order:

• you need to stand on your feet, straighten your back, your feet should be shoulder-width apart;
• Next, you need to tilt 90 degrees forward, your right arm should be raised up, your left arm should be lowered, and you should also keep your back straight;
• we begin to perform rotational movements with our hands in different directions (when the left hand is at the bottom, you need to reach it to the toe of the right foot, respectively, the right hand to the toe of the left foot);
• We begin to do it slowly, gradually accelerating the pace.

Important! You should not develop a high speed of rotation with your arms if you are doing the exercise for the first time. You should not make sudden movements, and if you suddenly feel dizzy, you need to take a break. It is recommended to first “hone” the correct execution of the physical element, and for a better understanding, watch the training video.

The effectiveness of video lessons

The ideal place for sports, of course, is a fitness club, equipped with modern and safe sports equipment, and most importantly, under the guidance of a professional instructor. But not everyone can afford to visit a sports complex for various reasons, for example, due to lack of time or limited budget.

Still, despite such reasons, we must not forget about the benefits of playing sports. You can independently figure out the rules for performing physical exercises, in particular with the “Mill,” and do them at home in your free time from work. In this matter, the best assistant is a training video.

At first glance, “The Mill” is a very simple element of physical exercise, but still some nuances are inherent in it. When watching the video, it is recommended to pay attention to the following points:

• correct placement of feet;
• at what angle are rotations performed by the arms;
• the position of the back (it should be straight), knees (they should not be bent);
• movement of the back during training.

It is important to understand! To get rid of fat on the sides, exercise alone is not enough; at the same time, you need to ensure proper nutrition.

"Mill" with additional load

There are many options to complicate the exercise, but before increasing the load, especially on the back, it is recommended to carefully study and work on the classic method. Otherwise, you may not see results, while also harming your own health.

Mill with weight

A complicated version of the “Mill” exercise, which is intended for strength training. Develops the strength and flexibility of the athlete.

Execution rules:

This strength exercise is done in 5-7 approaches, for beginners three is enough.

Mill on one leg

The “Mill” exercise becomes much more difficult when performed on one leg. This option helps not only to form a spectacular waist, but also to strengthen the muscle mass of the legs, develop endurance, and learn to maintain balance.

Conclusion

“Mill” is a simple, yet effective physical exercise that can be performed at home, for example, during morning exercises. But at the same time you need to understand that all sports exercises give the desired result in combination, subject to proper nutrition. Therefore, before you start playing sports on your own, it is recommended to consult with a professional sports trainer who will help you choose the optimal physical activity program for you. Only after this can you start working on your body!

The classic technique for performing the “mill” exercise is very simple. Every person has done it at least once in their life.

You need to stand straight, spread your legs slightly wider than your hips, and straighten your knees. For those who have “dry” hamstring muscles, you can place your feet much wider than your shoulders. Straighten your arms and extend them to the sides. Bend your torso parallel to the floor. The body and the front of the thighs should form a right angle.

Then you need to inhale lightly and, exhaling, touch the fingers of your right palm to your left ankle. At this time, the left hand will rise vertically, and its fingers are folded together.

It is very important to keep your knees and back straight while performing the exercise. It is necessary to rotate the body using the abdominal muscles, and not just wave your arms.

To relieve tension from the lower back, you need to tighten the muscles of the buttocks and the back of the thigh. Hand rotations should gradually accelerate.

We increase the load

Like any other, the waist mill exercise will soon become too easy and ineffective. To complicate it, you can resort to simple tricks.

As the hamstrings stretch, the feet need to be moved closer apart. Now you need to touch your ankle not only with your fingertips, but with your entire palm.

And to further increase the load, you should lower your palm to the floor next to the outside of the foot. There is no need to pull your shoulder; all movements are performed by twisting at the waist.

"Mill" with dumbbells

Take the starting position, raise your right hand with the dumbbell up. The back is straight, the legs, buttocks and abs are tense.
Without bending your elbow or twisting your wrist, lean diagonally toward your left knee so that your body and hips form a 45-degree angle. The hand with the dumbbell is always at the top, only the torso works.

Bend even lower and fix the position of your body for a few seconds.

Increase the weight of the dumbbell and the speed of the exercise gradually. First, you can perform side bends, and only then
lean forward.

"One-Peded"

The technique of performing the “mill” exercise on one leg uses not only the oblique and rectus abs, but also the muscles of the legs and buttocks.

To perform the exercise, you must be able to maintain good balance. One leg is pulled to the chest, and the arms begin to carry out the usual swings. There is no need to rush, the main thing is to stay on one leg and twist at the waist.

A slender and fit body is most often the result not only of physical activity, but also of appropriate physical activity. How to organize it? You can just take any one and do it every day. As a rule, they are quite balanced and will allow you to harmoniously develop all muscle groups. But isn’t it better to immediately select exercises for those areas that you consider problematic? For example, to work your waist, use the “Windmill” exercises.

Exercise mill is ideal for the waist

The main advantage of the “Mill” exercise is its simplicity. It is suitable for everyone, it is universal, it is easy to do. Of course, all this applies to the classic version, which is most often used in training. The procedure for performing the exercise is as follows:

• stand straight, your feet should be shoulder-width apart, you need to stand on your full foot;
• lean forward 90 degrees;
• Raise your right hand up, lower your left hand down;
• start rotating your arms. In this case, the hand that is located below should reach for the toe of the opposite leg;
• gradually speed up the rotation.

If you are just starting to practice, you should not increase the speed. Better learn how to perform the movements correctly. Don’t forget that it’s quite difficult to understand all the nuances of the exercise from the text description, so if you’re serious, watch the video tutorial.

How to do the mill exercise correctly - video lesson

The ideal environment for training is a fitness center with a good instructor. But we all know that it is not always possible to achieve the ideal. But not being able to attend classes with a specialist does not mean that you should forget about playing sports. This is wrong. After all, you can figure out how to do the mill exercise yourself. Videos are the best way to do this.

• foot placement (feet should be positioned correctly);
• on the hands - during the exercise they need to be rotated at a certain angle;
• on your back and knees - they should not bend;
• the body, which must move during rotation with the hands.

Careful observation of the instructor who recorded the video will help you perform the Mill correctly. This means you can feel the unique effect that this exercise gives. But over time, this will seem not enough to you. Then you can complicate the exercise by using one of the variations.

Mill exercise - a complicated system

There are many ways to make the mill exercise more challenging. However, do not forget - before moving on to complicated options, you need to learn how to do the classic one well. Otherwise, you may not only not get the desired effect, but also harm yourself.

Weighted Mill

The easiest way to make the exercise more difficult and effective is to add weights. Start with light weights and then move on to heavier dumbbells. In addition to the weight, you also need to limit the rotation speed - you should not accelerate if you are not yet accustomed to the weight.

It is also worth paying attention to the stand. If you find it difficult to perform the “Mill” with weights while leaning forward, you can start in the original standing position.

Mill on one leg

The system of performing it while standing on one leg will significantly increase the complexity of the exercise. This method will be useful not only for. By performing the “Windmill” in this way, you can develop endurance, strengthen your leg muscles, and also learn to maintain balance. The main thing is to learn to perform the exercise with very slow movements.

• A great way to stay in tip-top shape is to do cardio on an elliptical trainer. Read our article on how to choose the right one.
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• Sports nutrition is also important for training results. Do you want to know what is more effective to use - gainer or protein? Then this is the place for you: .

“Windmill” is a simple, but at the same time very effective exercise. But don’t forget that everything is good as a whole. Therefore, the ideal option would be to consult with an instructor at a fitness center, select a physical activity program that is most suitable for you, and then begin exercising at home.

The kettlebell mill is an excellent exercise that develops flexibility and strength in the torso and shoulders. In this exercise, a large number of muscle groups are involved in the work.

Exercise “mill” with a kettlebell: video

Rules for performing the exercise

Initial position:

1. Before starting the exercise, the kettlebell stands in front of you, feet shoulder-width apart.
2. Through a squat, lift the weight to your shoulder and press it above your head.
3. Bend your free arm at the elbow and place it behind your back.
4. The gaze is directed forward.

Position 1:

1. Holding the kettlebell at arm's length, push your pelvis toward your working arm.
2. Turn the foot you will be leaning towards 45 degrees. T
3. Now bend your torso until it is parallel to the floor or as far as you can.
4. The working hand remains in its original position. As you move, look at the weight.

End position:

1. Slowly return your body to the starting position, making sure that the weight always remains vertically upward.
2. The gaze is directed forward. This is your starting position

Repeat the “mill” as many times as necessary. Watch the technique of performing the exercise. A variation could be a “mill” without weights.

Description of the exercise

“Mill” with a weight is a basic type of exercise, a kind of stretching of muscles under a weight load. In addition, this technique ensures stabilization of the shoulder girdle joints. The equipment you will need to perform is a kettlebell. You choose the weight of the kettlebell according to your own strength. This exercise is suitable for both women and men.

This video offers an option for stretching the abs on the floor. Sit on the mat, bend your legs at an angle of 60 degrees, knees apart, heels together. Place your right hand on the floor behind your back, place your left hand behind your head. Begin to slowly lean to the right. After this, do the same to the left.

Muscles involved in the exercise

Let's take a look together at what muscle groups work when performing the “mill” with a kettlebell. The main muscle group involved in the work is the abs (rectus, transverse and oblique).

Accessory muscles are also involved. Among them are the shoulder girdle, buttocks (small and middle), hips (posterior surface, adductors and infraspinatus).

The main focus is on the press. When lifting, the emphasis shifts to the lower torso (lower back, buttocks and thighs). During lowering, the shoulder girdle and triceps are involved in the work.

Benefits of exercise

• The mill is one of the best exercises for the obliques.
• Many muscle groups are involved at the same time
• The exercise is a pulling exercise, which allows you to perfectly stretch your back, legs and abs.

Basic mistakes

1. Tilting the weight to the side. In this position, the load is transferred to the shoulders and arm muscles. The weight should be positioned strictly vertically upward.
2. The gaze is directed to the leg to which the tilt is performed. This leads to uncoordination of movement. The head should always look at the weight during the exercise.

Lead-up exercises

The “mill” exercise with a kettlebell has an average level of difficulty. Let's look at the guides that will help you master the exercise quickly and with maximum comfort.

• "Mill" without weights . In this exercise you will do the same thing, only without weights. In this case, you must focus on what your lower body is doing and also keep an eye on your arm, which is in a vertical position.

It should not fall over and should always be directed straight up. This exercise is performed in order to understand the technique and get used to it.

• Next you can proceed to low mill - everything is the same, only a weight is included in the work. It is located in the hand, which is lowered down, and the hand above also remains simply extended. In this case, we add weights.

Once you have mastered the low mill, you can begin performing the kettlebell mill.

Alternative Exercises

“Mill” with a weight without weights. In this exercise you do the same thing, only without weights. This exercise is performed in order to understand the technique of execution and get used to it, and then proceed to the “mill” with weights.

Turns with a disc from a barbell. The exercise is performed sitting on the floor, legs straight. Hold the plate with both hands at abdominal level, arms slightly bent. Cross your legs at the ankles and lift them, knees slightly bent. As you exhale, turn the plate to the left and touch it to the floor.

Russian crunches with weights

Weighted crunches. In this exercise, the load is concentrated on the abdominal muscles. Performed while lying on the floor. Bend your legs at an angle of 90 degrees, keep the weight at chest level or with your arms extended above your torso. Start contracting your abdominal muscles. It is important to work with the abs, and not with other muscles.

Weighted crunches

Side bends with dumbbells. The exercise is aimed at developing the abdominal muscles. Stand up straight, take a dumbbell in one hand, and place the other on your belt. Bend at the waist, pause and return to the starting position. Switch hands. You can also perform this exercise with a kettlebell or barbell.

Side bends with dumbbells

Training complex

The mill exercise with a kettlebell can be used in various complexes, and the following video shows one of them.