Dvigi na prste na eni nogi
Single leg calf raise
Primary muscles: Meča. Assisting muscles: —.
How to do it
- Stopi z blazinico enega stopala na rob stopnice, peta v zraku; z eno roko se drži stene ali ograje.
- Drugo stopalo dvigni s stopnice.
- Dvigni se na prste čim više in zadrži eno sekundo.
- Počasi se spusti in pusti, da peta pade pod višino stopnice, dokler ne začutiš razteza v mečih; nato zamenjaj nogo.
Key to the execution: Počasno spuščanje, 3 sekunde, naredi vajo bistveno učinkovitejšo kot dodajanje teže.
Common mistakes
- Gib izvajaš kratko in hitro, brez razteza na dnu.
- Odrivaš se s podporno roko.
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.