Skomigi z ročkama
Dumbbell shrug
Primary muscles: Trapezasta mišica. Assisting muscles: —.
How to do it
- Stoj pokonci z ročko v vsaki roki, dlani obrnjene proti telesu, roke iztegnjene ob straneh.
- Izdihni in dvigni ramena čim više, roke naj ostanejo iztegnjene.
- Kontrakcijo zadrži eno sekundo.
- Vdihni in ročki nadzorovano spusti.
- Ponovi gib.
Key to the execution: Premikajo se samo ramena — roke ostanejo iztegnjene in pri miru ob straneh.
Common mistakes
- Pregibanje komolcev, da bi »pomagal« pri dvigu.
- Kroženje z rameni namesto strogo navpičnega giba.
- Zibanje telesa za zagon.
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.