Trebušnjaki na napravi
Machine crunch
Primary muscles: Trebušne mišice. Assisting muscles: —.
How to do it
- Izberi lahko težo in sedi na napravo, z nogama pod spodnjima blazinicama in rokama na zgornjih ročajih.
- Tricepsa položi na stranski blazinici, roki pokrčeni pod kotom 90 stopinj — to je izhodiščni položaj.
- Trup skrči naprej, skrči trebušne mišice in izdihni.
- Kontrakcijo zadrži eno sekundo.
- Nadzorovano se vrni in vdihni.
Key to the execution: Sila mora prihajati iz trebušnih mišic, ne iz rok ali nog.
Common mistakes
- Z rokama potiskaš v ročaja namesto da bi uporabil trebušne mišice.
- Gib izvajaš hitro, brez premora v kontrakciji.
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.