Obratni pregibi
Reverse curl
How to do it
- Vstani in prijemi EZ-palico z nadprijemom (dlani navzdol), v širini ramen, komolci ob telesu – to je izhodiščni položaj.
- Nadlakti drži pri miru in palico privijaj proti ramenom, izdihni.
- Kontrakcijo na vrhu zadrži eno sekundo, nato palico nadzorovano spusti in vdihni.
- Ponovi za želeno število ponovitev.
Key to the execution: Ohrani strog nadprijem in počasen gib – uporabljena teža bo manjša kot pri navadnih pregibih.
Common mistakes
- Uporaba bistveno več teže, kot jo lahko nadzoruješ z nadprijemom, zaradi česar dvig izsiljuješ z zagonom.
- Premikanje komolcev naprej, da bi nadomestil.
- Popolno iztegovanje zapestij, zaradi česar izgubiš napetost v podlakteh.
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.