Trbušnjak (crunch)
Crunch
Primary muscles: Trbušnjaci. Assisting muscles: —.
How to do it
- Lezi na leđa sa kolenima savijenim pod 90 stepeni i stopalima na podu.
- Postavi ruke lagano pored glave, bez ukrštanja prstiju, laktovi u stranu.
- Pritisni donji deo leđa uz pod i podigni samo lopatice sa tla, stežući trbušne mišiće, dok izdišeš.
- Zadrži kontrakciju jednu sekundu na vrhu.
- Kontrolisano se spusti, udišući, nazad na pod.
Key to the execution: Amplituda je mala — podižeš samo lopatice, isključivo kontrakcijom trbušnih mišića.
Common mistakes
- Povlačenje vrata rukama umesto rada trbušnim mišićima.
- Podizanje celog trupa, a ne samo lopatica, uz zamah.
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.