Dvigi nog
Leg raise
Primary muscles: Trebušne mišice. Assisting muscles: —.
How to do it
- Uleži se na hrbet na klop, z nogama, iztegnjenima čez konec klopi.
- Roki položi pod zadnjico ali prijemi rob klopi — to je izhodiščni položaj.
- Iztegnjeni nogi (rahlo pokrčeni, a zaklenjeni kolena) dvigni, dokler ne tvorita kota 90 stopinj s tlemi, in izdihni.
- Kontrakcijo na vrhu zadrži eno sekundo.
- Nadzorovano se spusti, vdihni, nazaj v izhodiščni položaj.
Key to the execution: Nadzor pri spuščanju je pomembnejši od hitrosti pri dvigu.
Common mistakes
- Preveč pokrčiš kolena, zaradi česar gib postane druga vaja.
- Uporabljaš zagon in zamahuješ z nogama namesto da bi ju dvigal nadzorovano.
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.