Kladivasti pregibi
Hammer curl
Primary muscles: Biceps. Assisting muscles: —.
How to do it
- Stoj pokonci z ročko v vsaki roki, roke iztegnjene, komolci ob telesu, dlani obrnjene proti trupu – to je izhodiščni položaj.
- Nadlaket drži pri miru in ročko privijaj proti rami, skrči biceps in izdihni.
- Kontrakcijo zadrži eno sekundo v višini ramen, nato ročko nadzorovano spusti in vdihni.
- Ponovi za želeno število ponovitev, izmenično ali z obema rokama hkrati.
Key to the execution: Skozi ves gib ohrani nevtralen prijem (dlani obrnjeni druga proti drugi) in komolec pri miru.
Common mistakes
- Zibanje ramena, da bi dvignil preveč teže.
- Sukanje zapestja, s čimer izgubiš nevtralni prijem, ki ga ta gib zahteva.
- Komolec zdrsne naprej namesto da bi ostal ob telesu.
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.