Počep z lastno težo
Bodyweight squat
Primary muscles: Štiriglava stegenska mišica. Assisting muscles: Zadnjica, Zadnje stegenske mišice.
How to do it
- Stoj zravnano, stopali malo širše od ramen, prsta rahlo navzven; roki iztegni pred seboj za ravnotežje.
- Boke potisni nazaj in pokrči kolena, kot da bi sedel na stol, prsi dvignjene.
- Spusti se, dokler niso stegna vzporedna s tlemi, ali kolikor dopušča tvoja gibljivost, stopali pa naj ostaneta ravno na tleh.
- Odrini se skozi pete in vstani, na vrhu stisni zadnjico.
Key to the execution: Spuščaj se 2–3 sekunde in vstani hitreje; za večji napor se na dnu ustavi za sekundo.
Common mistakes
- Kolena se pri vstajanju zvrnejo navznoter.
- Dvigovanje peta s tal.
- Zaokroževanje hrbta pri spuščanju.
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.