Zgibe
Pull-up
Primary muscles: Široka hrbtna mišica. Assisting muscles: Biceps, Srednji del hrbta.
How to do it
- Prijemi drog z nadprijemom, v želeni širini (širok, srednji ali ozek).
- Z iztegnjenimi rokami trup rahlo nagni nazaj, približno 30°, z naravnim lokom v hrbtu in dvignjenimi prsmi — izhodiščni položaj.
- Izdihni in se povleci navzgor, dokler drog ne doseže zgornjega dela prsi, ramena in roke pa poženi navzdol in nazaj.
- Kontrakcijo zadrži eno sekundo in stisni hrbtne mišice.
- Vdihni in se počasi, nadzorovano spusti, dokler roke niso spet iztegnjene.
- Ponovi gib.
Key to the execution: Osredotoči se na poteg z lopaticami in komolci, ne s podlakti.
Common mistakes
- Zibanje telesa za ustvarjanje zagona.
- Nezadosten poteg do droga, zaradi česar je obseg gibanja skrajšan.
- Delo samo s podlakti namesto vleka s hrbtom.
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.