Dvigi na prste na napravi za potisk nog
Leg press calf raise
Primary muscles: Meča. Assisting muscles: —.
How to do it
- Sedi na napravo za potisk nog s stopaloma na ploščadi, v širini ramen.
- Iztegni kolena brez zaklepanja in na spodnji rob ploščadi postavi samo blazinici stopal — to je izhodiščni položaj.
- Odrini se skozi blazinici stopal in potisni ploščad navzgor, izdihni, kolena pa drži pri miru.
- Kontrakcijo na vrhu zadrži eno sekundo.
- Nadzorovano spusti, vdihni, dokler meči niso popolnoma raztegnjeni.
Key to the execution: Kolena ostanejo iztegnjena in pri miru — ves gib prihaja iz skočnega sklepa.
Common mistakes
- Med gibom pokrčiš kolena, zaradi česar gib postane potisk nog.
- Varovalk ne nastaviš pravilno in tvegaš padec ploščadi.
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.