Zgibe s podprijemom
Chin-up
Primary muscles: Široka hrbtna mišica. Assisting muscles: Biceps, Podlakti, Srednji del hrbta.
How to do it
- Prijemi drog s podprijemom, roki bližje kot v širini ramen.
- Z iztegnjenimi rokami drži trup čim bolj pokonci, z naravnim lokom v hrbtu — izhodiščni položaj.
- Izdihni in se povleci navzgor, dokler glava ne doseže višine droga, komolce pa drži blizu telesa.
- Kontrakcijo zadrži eno sekundo.
- Vdihni in se počasi, nadzorovano spusti, dokler roke niso iztegnjene.
- Ponovi gib.
Key to the execution: Trup drži pokonci in komolce blizu telesa, da pravilno obremeniš biceps.
Common mistakes
- Zibanje telesa, da bi pomagal pri zgibi.
- Brada ni dovolj visoko.
- Široko razprti komolci, kar zmanjša vključenost bicepsa.
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.
Hrbet 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.