Razkoračni počep
Split squat
Primary muscles: Štiriglava stegenska mišica. Assisting muscles: Zadnjica, Zadnje stegenske mišice, Meča.
How to do it
- Naredi velik korak naprej in stopali drži trdno na tleh: sprednje stopalo ravno, zadnje na prstih.
- Trup drži pokonci, roki na bokih.
- Spusti se naravnost navzdol s pregibanjem obeh kolen, dokler se zadnje koleno skoraj ne dotakne tal.
- Odrini se skozi peto sprednjega stopala in vstani; naredi vse ponovitve, nato zamenjaj nogo.
Key to the execution: Teža ostane na sprednji nogi; zadnja noga ti le pomaga ohranjati ravnotežje.
Common mistakes
- Nagibaš se naprej s trupom.
- Sprednje koleno zdrsne daleč čez prste ali se zvrne navznoter.
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.