Pregibi s palico
Barbell curl
Primary muscles: Biceps. Assisting muscles: Podlakti.
How to do it
- Stoj pokonci z ravnim hrbtom, palico drži s podprijemom v širini ramen, komolci ob telesu – to je izhodiščni položaj.
- Nadlakti drži pri miru in palico privijaj proti ramenom, skrči biceps in izdihni.
- Nadaljuj, dokler biceps ni popolnoma skrčen in palica doseže višino ramen; kontrakcijo zadrži eno sekundo.
- Palico nadzorovano spusti nazaj v izhodiščni položaj in vdihni.
- Ponovi za želeno število ponovitev.
Key to the execution: Komolce drži pri miru ob straneh in premikaj samo podlakti.
Common mistakes
- Zibanje trupa naprej in nazaj, da bi dvignil več teže.
- Komolci zdrsnejo naprej namesto da bi ostali ob telesu.
- Roke pri spuščanju ne iztegneš popolnoma, zato izgubiš obseg gibanja.
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.
Roke 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.