Razpiranje z ročkama
Dumbbell fly
Primary muscles: Prsi. Assisting muscles: —.
How to do it
- Uleži se na ravno klop z ročkama na stegnih, nato ju po eno privzdigni v višino ramen, dlani obrnjeni druga proti drugi.
- Ročki potisni nad prsi s skoraj iztegnjenimi rokami — izhodiščni položaj.
- S rahlo pokrčenimi komolci spusti roke v širokem loku na stran, dokler ne začutiš razteza v prsih; med gibom vdihni.
- Ročki dvigni nazaj po istem loku, stisni prsne mišice in izdihni.
- V stisku zadrži eno sekundo in ponovi gib.
Key to the execution: Komolce drži pod stalnim kotom in se gibaj samo iz ramenskega sklepa.
Common mistakes
- Krčenje in iztegovanje komolcev med gibom, zaradi česar postane potisk.
- Preglobok spust ročk, ki preobremeni ramo.
- Pretežke uteži, zaradi katerih moraš izbočiti hrbet.
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.
Prsi 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.