Veslanje na napravi
Machine row
Primary muscles: Srednji del hrbta. Assisting muscles: Široka hrbtna mišica.
How to do it
- Nastavi težo in sedež, da udobno dosežeš ročaja; zaklenji se z blazinico za kolena.
- Prijemi ročaja z nadprijemom — izhodiščni položaj.
- Izdihni in ročaja povleci proti trupu, lopatici pa poženi nazaj in pokrči komolce.
- Kontrakcijo zadrži eno sekundo.
- Vdihni in se nadzorovano vrni, ne da bi med ponovitvami teža počivala na uteži.
Key to the execution: Gib sproži z lopaticama, ne z rokama.
Common mistakes
- Počivanje uteži na stolpu med ponovitvami, kar izgubi napetost.
- Potiskanje ramen naprej pri vračanju.
- Lopatici ne potegneš nazaj, zato delajo samo roke.
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.