Dvigi na prste z ročko
Dumbbell calf raise
Primary muscles: Meča. Assisting muscles: —.
How to do it
- Stoj z ročko v vsaki roki, roki ob straneh.
- Blazinici stopal postavi na ploščo ali blok, visok 5–7 cm, pete pa na tla — to je izhodiščni položaj.
- Dvigni se na prste čim više, izdihni in stisni meča.
- Kontrakcijo na vrhu zadrži eno sekundo.
- Pete nadzorovano spusti, vdihni, dokler ne začutiš polnega razteza.
Key to the execution: Gib izvajaj počasi, s premorom na vrhu kontrakcije.
Common mistakes
- Gib izvajaš hitro, z zagonom namesto mišične kontrakcije.
- Ne spustiš se dovolj nizko za poln razteg mečev.
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.
Meča 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.