Iztegi tricepsa z vrvjo
Rope triceps extension
Primary muscles: Triceps. Assisting muscles: —.
How to do it
- Prijemi vrv, pritrjeno na nizek škripec, s hrbtom proti napravi, komolci pokrčeni in roke za glavo – to je izhodiščni položaj.
- Za stabilnost lahko narediš korak naprej in se rahlo nagneš.
- S tricepsom iztegni roke nad glavo, nadlakti drži pri miru, in izdihni.
- Kontrakcijo na vrhu zadrži eno sekundo, nato vrv nadzorovano spusti v izhodiščni položaj in vdihni.
Key to the execution: Komolce drži čvrsto blizu glave in premikaj samo podlakti.
Common mistakes
- Premikaš nadlakti, zaradi česar gib postane iztegovanje v rami.
- Pretirano izbočiš hrbet, da bi nadomestil preveliko težo.
- Rok na koncu ne iztegneš popolnoma, zato izgubiš vrh kontrakcije.
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.