Kruženje rukama
Arm circles
Primary muscles: Ramena. Assisting muscles: Trapezi.
How to do it
- Stani uspravno s rukama ispruženim u stranu, paralelno s podom – to je početni položaj.
- Rukama ispruženim izvodi male krugove, promjera oko 30 cm, uz normalno disanje.
- Nastavi kružni pokret oko 10 sekundi, a zatim promijeni smjer.
Key to the execution: Drži ruke cijelo vrijeme u razini ramena, malim i kontroliranim pokretom.
Common mistakes
- Podizanje ramena prema vratu tijekom pokreta.
- Preveliki krugovi, što prekomjerno opterećuje zglob.
- Puštanje ruku ispod razine ramena.
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.
Ramena 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.