Most za zadnjicu na jednoj nozi
Single leg glute bridge
Primary muscles: Gluteusi. Assisting muscles: Zadnja loža.
How to do it
- Lezi na leđa sa jednim savijenim kolenom i tim stopalom na podu; drugu nogu opruži u liniji sa butinom.
- Ruke pored tela, dlanovi na podu.
- Odgurni se petom koja je na podu i podigni kukove dok telo ne obrazuje pravu liniju od ramena do kolena.
- Zadrži sekundu na vrhu, kontrolisano se spusti; uradi sva ponavljanja, pa zameni nogu.
Key to the execution: Ako to više osećaš u zadnjoj loži nego u zadnjici, približi stopalo kukovima.
Common mistakes
- Kukovi se naginju na jednu stranu.
- Odguravanje jagodicom stopala.
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.