Dvigi na prste stoje
Standing calf raise
Primary muscles: Meča. Assisting muscles: —.
How to do it
- Napravo prilagodi svoji višini in ramena postavi pod blazinici.
- Blazinici stopal postavi na ploščad, pete čez rob, kolena rahlo pokrčena — to je izhodiščni položaj.
- Dvigni se na prste čim više, izdihni, kolena pa drži pri miru.
- Kontrakcijo na vrhu zadrži eno sekundo.
- Pete nadzorovano spusti pod višino ploščadi, vdihni, dokler ne začutiš razteza v mečih.
Key to the execution: Poln obseg gibanja — od največjega razteza do največje kontrakcije.
Common mistakes
- Kolena popolnoma zakleneš namesto da bi jih držal rahlo pokrčena.
- Gib izvajaš hitro in sunkovito, ne da bi začutil poln razteg.
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.