Pregibi na napravi
Machine curl
Primary muscles: Biceps. Assisting muscles: —.
How to do it
- Sedež nastavi na ustrezno višino in izberi težo.
- Nadlakti položi na blazinici naprave in prijemi ročaja – to je izhodiščni položaj.
- Pokrči komolec in približaj podlaket nadlakti, izdihni.
- Kontrakcijo zadrži eno sekundo, nato težo nadzorovano spusti v izhodiščni položaj in vdihni.
- Ne dovoli, da bi teža med ponovitvami popolnoma počivala na stolpu, da ohraniš napetost v mišici.
Key to the execution: Nadlaket drži ob blazini skozi celotno serijo.
Common mistakes
- Dvigaš ramena z blazine, da bi nadomestil preveliko težo.
- Pustiš, da teža nenadoma pade, brez nadzora, pri spuščanju.
- Komolca na koncu giba ne pokrčiš popolnoma.
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.