Armsirkler
Arm circles
Primary muscles: Skuldre. Assisting muscles: Trapezius.
How to do it
- Stå oppreist med armene utstrakt ut til sidene, parallelt med gulvet – dette er startposisjonen.
- Lag små sirkler, omtrent 30 cm i diameter, med utstrakte armer, mens du puster normalt.
- Fortsett sirkelbevegelsen i omtrent 10 sekunder, og bytt deretter retning.
Key to the execution: Hold armene i skulderhøyde hele tiden, med en liten, kontrollert bevegelse.
Common mistakes
- Du trekker skuldrene opp mot nakken under bevegelsen.
- Du lager for store sirkler, noe som belaster leddet for mye.
- Du lar armene synke under skulderhøyde.
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.
Skuldre 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.