Podizanje ramena s bučicama (shrug)
Dumbbell shrug
Primary muscles: Trapezi. Assisting muscles: —.
How to do it
- Stani uspravno s bučicom u svakoj ruci, dlanovi okrenuti prema tijelu, ruke ispružene uz bokove.
- Izdahni i podigni ramena što više možeš, držeći ruke ravne.
- Zadrži kontrakciju sekundu.
- Udahni i kontrolirano spusti bučice.
- Ponovi pokret.
Key to the execution: Pomiču se samo ramena — ruke ostaju ravne i mirne uz bokove.
Common mistakes
- Savijanje laktova radi „pomoći” pri podizanju.
- Kruženje ramenima umjesto strogo okomitog pokreta.
- Njihanje tijela radi zamaha.
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.