Dvigi bokov na napravi
Machine hip thrust
How to do it
- Sedi na napravo s hrbtom ob zadnji blazini in premično blazino čez boke.
- Stopali postavi na ploščad v širini ramen, kolena pokrčena pod kotom približno 90 stopinj — to je izhodiščni položaj.
- Odrini se skozi pete in iztegni boke, stisni zadnjico in izdihni.
- Kontrakcijo zadrži eno sekundo pri popolni iztegnitvi.
- Nadzorovano se vrni, vdihni, brez nenadnega spuščanja uteži.
Key to the execution: Odriv prihaja iz peta in se konča s čvrstim stiskom zadnjice.
Common mistakes
- Odrivanje skozi prste namesto skozi pete.
- Zvijaš križ v lok namesto stiskanja zadnjice pri iztegovanju.
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.