Izpadni korak z ročkama
Dumbbell lunge
Primary muscles: Štiriglava stegenska mišica. Assisting muscles: Meča, Zadnjica, Zadnje stegenske mišice.
How to do it
- Stoj zravnano, hrbet raven, z ročko v vsaki roki, roke ob straneh – to je izhodiščni položaj.
- Z desno nogo naredi korak naprej, približno 60 cm, in spusti trup, ki ostane pokonci, vdihni; sprednje koleno naj bo v liniji s prsti, ne čez njih, golenica pa pravokotno na tla.
- Odrini se nazaj v izhodiščni položaj, predvsem skozi peto, in izdihni.
- Gib ponovi z levo nogo za želeno število ponovitev.
Key to the execution: Trup drži pokonci in sprednje koleno v liniji s prsti.
Common mistakes
- Sprednje koleno zdrsne čez prste.
- Izguba ravnotežja, ker ročki držiš preveč naprej.
- Prekratki koraki, ki omejijo ustrezen obseg gibanja.
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.