Veslanje s palico
Barbell row
Primary muscles: Srednji del hrbta. Assisting muscles: Biceps, Široka hrbtna mišica, Ramena.
How to do it
- Prijemi palico z nadprijemom, rahlo pokrči kolena in se v pasu nagni naprej z ravnim hrbtom, skoraj vzporedno s tlemi — izhodiščni položaj.
- Glavo drži pokonci, palica naj visi pod teboj, roke pa pravokotno na tla.
- Izdihni in palico povleci proti trebuhu, komolce pa drži blizu telesa.
- Kontrakcijo zadrži eno sekundo in stisni hrbet.
- Vdihni in palico nadzorovano spusti.
- Ponovi gib.
Key to the execution: Hrbet drži raven skozi celotno serijo — zaokrožen hrbet nevarno obremeni hrbtenico.
Common mistakes
- Vstajanje ob vsaki ponovitvi, zaradi česar gib postane mrtvi dvig.
- Zaokroževanje hrbta namesto ravnega hrbta.
- Vlečenje palice z rokami namesto 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.