Most za zadnjicu
Glute bridge
Primary muscles: Gluteusi. Assisting muscles: Zadnja loža.
How to do it
- Lezi na leđa, kolena savijena, stopala na širini ramena, ruke pored tela.
- Odgurni se petama i podigni kukove sa poda, držeći leđa ravna.
- Stegni zadnjicu na vrhu na sekundu, izdišući.
- Kontrolisano se spusti, udišući, nazad u početni položaj.
Key to the execution: Usmeri napor u zadnjicu, a ne u donji deo leđa.
Common mistakes
- Preterano izvijanje donjeg dela leđa umesto stezanja zadnjice.
- Odguravanje prstima umesto petama.
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.