Veslaški trenažer
Rowing machine
Primary muscles: Štiriglava stegenska mišica. Assisting muscles: Biceps, Meča, Zadnjica, Zadnje stegenske mišice, Spodnji del hrbta, Srednji del hrbta.
How to do it
- Sedi na napravo s stopaloma, pripetima, in koleni, pokrčenima proti prsim.
- Ročaj prijemi z obema rokama, roke iztegnjene, hrbet raven — to je izhodiščni položaj.
- Odrini se z nogami, nato ročaj povleci proti trebuhu in na koncu potegni ramena nazaj.
- Vrni se v obratnem vrstnem redu: iztegni roke, nato pokrči kolena in telo vrni v izhodiščni položaj.
Key to the execution: Pravilen vrstni red je noge, nato hrbet, nato roke — in obratno pri vračanju.
Common mistakes
- Najprej vlečeš z rokami namesto da bi se odrinil z nogami.
- Zaokrožiš hrbet namesto da bi ga ves čas držal raven.
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.