Koncentrirani pregibi
Concentration curl
Primary muscles: Biceps. Assisting muscles: Podlakti.
How to do it
- Sedi na klop z ročko med stopaloma, z razmaknjenimi nogami in pokrčenimi koleni.
- Ročko prijemi z desno roko in zadnji del nadlakti nasloni na notranjo stran desnega stegna, roka iztegnjena – to je izhodiščni položaj.
- Nadlaket drži pri miru in ročko privijaj proti rami, skrči biceps in izdihni, brez zibanja roke.
- Kontrakcijo na vrhu zadrži eno sekundo, nato ročko nadzorovano spusti in vdihni.
- Ponovi za želeno število ponovitev, nato zamenjaj roko.
Key to the execution: Roko podpri ob stegno in gib izoliraj samo v komolcu.
Common mistakes
- Zibanje ročke namesto strogo nadzorovanega giba.
- Neoprta roka ob stegnu, zaradi česar izgubiš stabilnost, na kateri ta vaja temelji.
- Dvigovanje rame med pregibanjem.
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.