Dvigi bokov (hip thrust)
Hip thrust
Primary muscles: Zadnjica. Assisting muscles: Meča, Zadnje stegenske mišice.
How to do it
- Sedi na tla z lopaticama ob robu klopi in palico čez boke (uporabi mehak oblazinjen valj).
- Pokrči kolena, stopali ravno na tleh v širini ramen — izhodiščni položaj.
- Odrini se skozi pete in dvigni boke proti stropu, izdihni.
- Na vrhu za sekundo stisni zadnjico, telo naj bo v ravni črti od kolen do ramen.
- Nadzorovano se spusti, vdihni, nazaj v izhodiščni položaj.
Key to the execution: Odrini se skozi pete in na vrhu stisni zadnjico, ne da bi izbočil hrbet.
Common mistakes
- Zvijanje križa v lok namesto poganjanja z zadnjico.
- Bokov ne dvigneš dovolj visoko, da bi dosegel ravno črto.
- Palica neposredno na kosti, brez oblazinjenja, in prenašanje bolečine.
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.