Bolgarski počep
Bulgarian split squat
Primary muscles: Štiriglava stegenska mišica. Assisting muscles: Zadnjica, Zadnje stegenske mišice.
How to do it
- Stoj s hrbtom proti klopi in na klop položi vrh enega stopala, sprednje stopalo pa naj bo korak naprej.
- V vsaki roki drži ročko, roki sproščeni ob straneh — to je izhodiščni položaj.
- Nadzorovano se spusti s pregibanjem kolena in boka sprednje noge, dokler stegno ni skoraj vzporedno s tlemi.
- Sprednje koleno drži v liniji s prsti in ne dovoli, da bi se zvrnilo navznoter.
- Odrini se skozi peto in se vrni v izhodiščni položaj.
Key to the execution: Sprednje koleno ostane skozi ves gib v liniji s prsti.
Common mistakes
- Sprednje koleno se zvrne navznoter.
- Prekratek korak, zaradi katerega koleno zdrsne daleč čez prste.
- Odrivanje z zadnjo nogo namesto dela s sprednjo.
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.
Noge 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.