Kolebnica
Jump rope
Primary muscles: Štiriglava stegenska mišica. Assisting muscles: Meča, Zadnje stegenske mišice.
How to do it
- V vsaki roki drži en konec kolebnice, kolebnica naj bo za petami.
- Kolebnico zavrti prek glave, od zadaj naprej.
- Skoči le malo, z blazinic stopal, natanko ko kolebnica doseže tla.
- Poišči stalen ritem, ki ga zmoreš vzdrževati, z rahlo pokrčenimi koleni.
Key to the execution: Skači čim manj — glavni gib prihaja iz vrtenja zapestij, ne iz rok.
Common mistakes
- Skačeš previsoko in se hitro utrudiš — skok mora biti majhen.
- Roke držiš toge in vrtiš kolebnico iz ramen namesto iz zapestij.
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.
Kardio 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.