Točak za trbušnjake
Ab wheel rollout
How to do it
- Klekni na pod, držeći točak obema rukama tačno ispod ramena.
- Stegni trbušne mišiće i otkotrljaj točak napred, opružajući telo ravnih leđa.
- Idi samo onoliko daleko koliko možeš da kontrolišeš položaj, bez osećaja bola u donjem delu leđa.
- Stegni trbušne mišiće i povuci točak nazad, vraćajući se u početni položaj.
Key to the execution: Amplituda pokreta treba da bude ograničena na ono što možeš da kontrolišeš trbušnim mišićima, a ne leđima.
Common mistakes
- Puštanje donjeg dela leđa da se izvije tokom kotrljanja.
- Odlazak predaleko uz gubitak kontrole, što opterećuje kičmu.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Trbušni mišići exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.