Pregibi nog
Leg curl
Primary muscles: Zadnje stegenske mišice. Assisting muscles: —.
How to do it
- Ročico naprave prilagodi svoji višini in se uleži z obrazom navzdol, blazina naj bo ob zadnji strani goleni (tik pod meči).
- Trup drži ravno na klopi, noge popolnoma iztegnjene, in prijemi stranska ročaja – to je izhodiščni položaj.
- Noge pokrči čim bolj, ne da bi dvignil stegna z blazine, in izdihni.
- Kontrakcijo na vrhu zadrži eno sekundo.
- Nadzorovano se spusti, vdihni, nazaj v izhodiščni položaj.
- Ponovi za želeno število ponovitev.
Key to the execution: Stegna drži ves čas giba pritisnjena ob klop.
Common mistakes
- Dvigovanje stegen s klopi, da bi izkoristil zagon.
- Zvijanje križa v lok med pregibanjem.
- Neobvladovanje faze spuščanja, nenadno spuščanje uteži.
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.