Zamahi nazaj na škripcu
Cable glute kickback
Primary muscles: Zadnjica. Assisting muscles: Zadnje stegenske mišice.
How to do it
- Manšeto za gleženj pritrdi na nizek škripec in jo zavaruj okoli gležnja.
- Stoj obrnjen proti napravi, približno 60 cm stran, in se za ravnotežje primi okvirja.
- Z rahlo pokrčenimi koleni in napetimi trebušnimi mišicami potisni nogo nazaj in navzgor, stisni zadnjico in izdihni.
- Kontrakcijo na vrhu zadrži eno sekundo.
- Nadzorovano se vrni, upiraj se vleku vrvi, nazaj v izhodiščni položaj.
- Ponovi, nato zamenjaj nogo.
Key to the execution: Gib je majhen in nadzorovan — poudarek je na krčenju zadnjice, ne na obsegu gibanja.
Common mistakes
- Zvijaš križ v lok, da bi nogo dvignil više.
- Nogo zamahneš hitro, brez nadzora, namesto da bi začutil krčenje zadnjice.
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.