Veslanje s T-palico
T-bar row
Primary muscles: Srednji del hrbta. Assisting muscles: Biceps, Široka hrbtna mišica.
How to do it
- Palico namesti v landmine držalo ali v kot, na drugi konec pa naloži ustrezno težo.
- Prijemi palico tik pod zaporo in se z nogami in boki dvigni v stojo.
- Zavzemi širok stoj, boki nazaj, prsi dvignjene, roke iztegnjene — izhodiščni položaj.
- Izdihni in težo povleci proti zgornjemu delu trebuha, lopatici pa poženi nazaj in pokrči komolce.
- Zadrži eno sekundo, nato se nadzorovano vrni v izhodiščni položaj.
Key to the execution: Vleci s hrbtom, ne z rokami — gib naj sprožijo lopatice.
Common mistakes
- Uporaba zamaha, trzanje uteži namesto nadzorovanega vleka.
- Zaokroževanje hrbta.
- 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.