Kmečka hoja
Farmer walk
How to do it
- Ob vsako stran telesa postavi ročko, stopali v širini ramen.
- Rahlo pokrči kolena, čvrsto prijemi ročki in vstani, hrbet naj ostane raven – to je izhodiščni položaj.
- Ramena drži potegnjena nazaj in trebušne mišice napete, nato začni hoditi z običajnimi, nadzorovanimi koraki.
- Ohrani čvrst prijem in ročki drži ob straneh za celotno določeno razdaljo ali čas.
- Na koncu ročki nadzorovano spusti na tla.
Key to the execution: Ramena drži nazaj in hrbet raven, s čvrstim prijemom skozi celotno hojo.
Common mistakes
- Zaokroževanje hrbta ali spuščanje ramen naprej.
- Predolgi koraki ali hitenje, zaradi česar izgubiš nadzor nad ročkama.
- Popuščanje prijema in zibanje ročk na stran.
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.
Podlakti 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.