Obrnjeno veslanje
Inverted row
Primary muscles: Srednji del hrbta. Assisting muscles: Široka hrbtna mišica, Biceps.
How to do it
- Postavi se pod palico, nastavljeno v višini pasu, ali pod rob trdne mize in jo prijemi malo širše od ramen.
- Iztegni noge, opri se na pete in telo drži ravno, od ramen do gležnjev — to je izhodiščni položaj.
- Prsi povleci proti palici, lopatici stisni skupaj, komolca pa drži blizu telesa.
- Na vrhu zadrži eno sekundo, nato se nadzorovano spusti, dokler roke niso popolnoma iztegnjene.
Key to the execution: Dlje ko so stopala naprej in bolj ko je telo vodoravno, težje je; pokrči kolena, da bo lažje.
Common mistakes
- Boke spustiš in telo se upogne v bokih.
- Vlečeš z rokama, ne da bi stisnil lopatici skupaj.
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.