Tuharasild
Glute bridge
Primary muscles: Tuharad. Assisting muscles: Reie tagakülg.
How to do it
- Lama selili, põlved kõverdatud, jalad õlgade laiuselt, käed külgedel.
- Suru kandadest ja tõsta puusad põrandalt, hoides selja sirge.
- Pigista üleval tuharaid üks sekund, hingates välja.
- Lase kontrollitult alla, hingates sisse, algasendisse tagasi.
Key to the execution: Koonda pingutus tuharatesse, mitte alaselga.
Common mistakes
- Alaselja liigne kaardu ajamine tuharate pigistamise asemel.
- Surumine varvastega kandade asemel.
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.
Jalad 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.