Stiahnutie ramien s jednoručkami
Dumbbell shrug
Primary muscles: Trapézy. Assisting muscles: —.
How to do it
- Postav sa vzpriamene s jednoručkou v každej ruke, dlane k telu, ruky vystreté pri bokoch.
- Vydýchni a zdvihni ramená čo najvyššie, ruky drž rovno.
- Stiahnutie zadrž sekundu.
- Nadýchni sa a kontrolovane spúšťaj jednoručky.
- Pohyb zopakuj.
Key to the execution: Hýbu sa len ramená — ruky zostávajú rovno a nehybne pri bokoch.
Common mistakes
- Ohýbanie lakťov, aby si zdvihu „pomohol“.
- Krúženie ramien namiesto prísne zvislého pohybu.
- Hojdanie telom na získanie zotrvačnosti.
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.
Chrbát 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.