Veslanje na škripcu sede
Seated cable row
Primary muscles: Srednji del hrbta. Assisting muscles: Biceps, Široka hrbtna mišica, Ramena.
How to do it
- Sedi za napravo za veslanje sede, stopala na ploščadi, kolena rahlo pokrčena.
- Nagni se naprej z ravnim hrbtom in prijemi V-ročaj.
- Z iztegnjenimi rokami se povleci nazaj, dokler trup ni pod kotom 90° glede na noge — izhodiščni položaj.
- Izdihni in ročaj povleci proti trebuhu, komolce pa drži blizu telesa.
- Zadrži eno sekundo in stisni hrbet.
- Vdihni in se nadzorovano vrni v izhodiščni položaj.
Key to the execution: Hrbet drži raven in vleci z lopaticami, ne samo z rokami.
Common mistakes
- Zaokroževanje hrbta namesto ravnega hrbta.
- Zibanje trupa za zagon.
- Vlečenje samo z rokami, brez vključitve lopatic.
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.