Penjač (mountain climbers)
Mountain climber
Primary muscles: Kvadricepsi. Assisting muscles: Grudi, Zadnja loža, Ramena.
How to do it
- Zauzmi položaj za sklek, oslonjen na šake i jagodice stopala.
- Privuci jedno koleno ka grudima, otprilike ispod kuka — to je početni položaj.
- Brzo zameni noge: opruži savijenu nogu i privuci drugo koleno ka grudima.
- Nastavi ritmično da menjaš, sa zategnutim trbušnim mišićima, 20–30 sekundi.
Key to the execution: Drži kukove u visini ramena sve vreme, kao u čvrstom položaju za sklek.
Common mistakes
- Previsoko podizanje kukova uz gubitak položaja za sklek.
- Puštanje donjeg dela leđa da pada ka podu.
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.