Mostiček za zadnjico
Glute bridge
Primary muscles: Zadnjica. Assisting muscles: Zadnje stegenske mišice.
How to do it
- Uleži se na hrbet, kolena pokrčena, stopali v širini ramen, roki ob straneh.
- Odrini se skozi pete in dvigni boke s tal, hrbet drži raven.
- Na vrhu za sekundo stisni zadnjico in izdihni.
- Nadzorovano se spusti, vdihni, nazaj v izhodiščni položaj.
Key to the execution: Napor usmeri v zadnjico, ne v križ.
Common mistakes
- Pretirano zvijanje križa v lok namesto stiskanja zadnjice.
- Odrivanje skozi prste namesto skozi pete.
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.