Iztegi tricepsa na napravi
Machine triceps extension
Primary muscles: Triceps. 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.
- Iztegni komolec in podlaket odmakni od nadlakti, izdihni.
- Kontrakcijo na koncu 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 pritisnjeno ob blazino in premikaj samo podlaket.
Common mistakes
- Dvigovanje ramen z blazine, da bi nadomestil težo.
- Rok na koncu ne iztegneš popolnoma, zato izgubiš vrh kontrakcije.
- Nenadno spuščanje uteži pri vračanju.
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.