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Hanging leg raise
Primary muscles: Trebušne mišice. Assisting muscles: —.
How to do it
- Obvisi z roki, iztegnjenima, na drogu za zgibe, s srednjim ali širokim prijemom.
- Noge drži iztegnjene, medenico rahlo nagnjeno nazaj — to je izhodiščni položaj.
- Iztegnjeni nogi dvigni, dokler trup z njima ne tvori kota 90 stopinj, in izdihni.
- Kontrakcijo zadrži eno sekundo.
- Nadzorovano se spusti, vdihni, nazaj v izhodiščni položaj.
Key to the execution: Izogibaj se zibanju — gib nadzoruj s trebušnimi mišicami, ne z zagonom.
Common mistakes
- Zibaš se na drogu in uporabljaš zagon telesa namesto moči trebušnih mišic.
- Preveč pokrčiš kolena, kar zmanjša vključenost trebušnih mišic.
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.