Pregibi z EZ-palico
EZ bar curl
Primary muscles: Biceps. Assisting muscles: —.
How to do it
- Stoj pokonci in EZ-palico drži za zunanja prijema s podprijemom pod rahlim kotom, 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: Palico prijemi na poševnih delih in komolce drži pri miru ob straneh.
Common mistakes
- Zibanje trupa, da bi nadomestil preveliko težo.
- Komolci zdrsnejo naprej med pregibanjem.
- Faza spuščanja je prehitra, zato izgubiš nadzor nad raztegom.
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.