Trebušnjaki
Crunch
Primary muscles: Trebušne mišice. Assisting muscles: —.
How to do it
- Uleži se na hrbet s koleni, pokrčenima pod kotom 90 stopinj, in stopaloma na tleh.
- Roki lahkotno položi ob glavo, brez spenjanja prstov, komolca navzven.
- Križ pritisni v tla in dvigni samo lopatici s tal, skrči trebušne mišice in izdihni.
- Kontrakcijo na vrhu zadrži eno sekundo.
- Nadzorovano se spusti, vdihni, nazaj na tla.
Key to the execution: Obseg gibanja je majhen — dvigneš samo lopatici, le s krčenjem trebušnih mišic.
Common mistakes
- Z rokama vlečeš za vrat namesto da bi delal s trebušnimi mišicami.
- Dvigaš celoten trup, ne samo lopatic, z zagonom.
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.
Trebušne mišice 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.