Podizanje ramena sa šipkom (shrug)
Barbell shrug
Primary muscles: Trapezi. Assisting muscles: —.
How to do it
- Stani uspravno, stopala u širini ramena, drži šipku nadhvatom nešto šire od ramena — to je početni položaj.
- Izdahni i podigni ramena što više možeš, bez savijanja ruku.
- Zadrži kontrakciju sekundu.
- Udahni i polako se vrati u početni položaj.
- Ponovi pokret.
Key to the execution: Podiži ramena ravno prema ušima, bez kruženja.
Common mistakes
- Savijanje laktova i podizanje bicepsom umjesto ramenima.
- Kruženje ramenima umjesto podizanja ravno prema gore.
- Preveliko opterećenje, zbog kojeg se moraš njihati tijelom.
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.
Leđa 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.