Obratni pregibi zapestij
Reverse wrist curl
Primary muscles: Podlakti. Assisting muscles: —.
How to do it
- Palico prijemi z obema rokama z nadprijemom (dlani navzdol), v širini ramen.
- Sedi s stopaloma na tleh, malo širše od ramen.
- Nagni se naprej in položi podlakti na stegna, dlani navzdol in zgornja stran zapestij tik čez kolena – to je izhodiščni položaj.
- Palico spusti čim nižje in vdihni, prijem pa ohrani čvrst.
- Iztegni zapestji in palico dvigni čim više, izdihni; premikaj samo zapestji, ne podlakti.
Key to the execution: Podlakti drži pritrjeni na stegnih in iztegaj samo v zapestju.
Common mistakes
- Premikanje cele podlakti namesto samo zapestij.
- Trzanje palice navzgor z zagonom namesto nadzorovanega giba.
- Uporaba preveč teže, ki zmanjša obseg gibanja.
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.