Počep s palico
Barbell squat
Primary muscles: Štiriglava stegenska mišica. Assisting muscles: Meča, Zadnjica, Zadnje stegenske mišice, Spodnji del hrbta.
How to do it
- V stojalu za počepe nastavi palico v višino ramen, stopi pod njo in jo položi na zgornji del hrbta (tik pod vratom).
- Palico prijemi z obema rokama in jo dvigni z nosilca s potiskom nog in izravnavo trupa.
- Stopi korak nazaj in postavi stopali v širini ramen, prsta rahlo navzven, glava pokonci in hrbet raven – to je izhodiščni položaj.
- Nadzorovano se spusti s pregibanjem kolen in bokov, dokler ni kot med stegnom in golenico malo manjši od 90 stopinj, in vdihni; kolena naj bodo v liniji s prsti, ne čez njih.
- Vstani nazaj, odrivaj se skozi pete in iztegni noge, izdihni.
- Ponovi za želeno število ponovitev.
Key to the execution: Nadzorovano se spusti z ravnim hrbtom in koleni v liniji s prsti.
Common mistakes
- Spuščanje kolen daleč čez prste, kar obremeni sklep.
- Zaokroževanje križa pri spuščanju.
- Dvigovanje peta s tal, zaradi česar se teža prenese na prste.
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.