Francoski iztegi (skullcrusher)
Skullcrusher
Primary muscles: Triceps. Assisting muscles: Podlakti.
How to do it
- Uleži se na klop in prijemi EZ-palico z ozkim prijemom, roke iztegnjene in pravokotne na tla – to je izhodiščni položaj.
- Nadlakti drži pri miru in palico spusti proti čelu s pregibanjem komolcev, vdihni.
- Za trenutek se ustavi, ko je palica tik nad čelom.
- S tricepsom roke iztegni nazaj v izhodiščni položaj in izdihni.
- Ponovi za želeno število ponovitev.
Key to the execution: Komolce drži pri miru in palico nadzorovano spusti tik nad čelo, ne proti glavi.
Common mistakes
- Premikanje komolcev naprej in nazaj namesto da bi ostali pri miru.
- Spuščanje palice proti glavi namesto tik nad čelo – nevarnost poškodbe.
- Uporaba preveč teže in izguba nadzora pri spuščanju.
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.