Trzaji ramenima sa bučicama
Dumbbell shrug
Primary muscles: Trapezi. Assisting muscles: —.
How to do it
- Stani uspravno sa bučicom u svakoj ruci, dlanovi okrenuti ka telu, ruke ispružene pored tela.
- Izdahni i podigni ramena što više, držeći ruke ravne.
- Zadrži kontrakciju sekundu.
- Udahni i kontrolisano spusti bučice.
- Ponovi pokret.
Key to the execution: Pomeraju se samo ramena — ruke ostaju ravne i nepomične pored tela.
Common mistakes
- Savijanje laktova radi „pomoći” pri podizanju.
- Kruženje ramenima umesto strogo vertikalnog pokreta.
- Njihanje tela 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.