Mostík na sedacie svaly
Glute bridge
Primary muscles: Sedacie svaly. Assisting muscles: Zadná strana stehien.
How to do it
- Ľahni si na chrbát, kolená pokrčené, chodidlá v šírke ramien, ruky pri tele.
- Tlač cez päty a dvíhaj bedrá z podlahy, chrbát drž rovno.
- Na vrchu stiahni sedacie svaly na sekundu a vydychuj.
- Kontrolovane spusti späť do východiskovej polohy a nadýchni sa.
Key to the execution: Úsilie sústreď do sedacích svalov, nie do drieku.
Common mistakes
- Nadmerné prehýbanie drieku namiesto stiahnutia sedacích svalov.
- Tlak cez špičky namiesto pät.
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.
Nohy 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.