Dvigi na prste sede
Seated calf raise
Primary muscles: Meča. Assisting muscles: —.
How to do it
- Sedi na napravo z blazinicama stopal na ploščadi in petama čez rob.
- Stegna postavi pod premično blazino, jo prilagodi svoji višini in sprosti varovalo — to je izhodiščni položaj.
- Pete nadzorovano spusti, vdihni, dokler meči niso popolnoma raztegnjeni.
- Dvigni se na prste čim više, izdihni in stisni meča.
- Kontrakcijo na vrhu zadrži eno sekundo, nato ponovi.
Key to the execution: Spuščanja ne hiti — poln razteg na dnu je enako pomemben kot dvig.
Common mistakes
- Gibanja na dnu ne pripelješ do popolnega razteza.
- Nenadno spuščanje uteži pri spuščanju.
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.