Krožki z rokami
Arm circles
Primary muscles: Ramena. Assisting muscles: Trapezasta mišica.
How to do it
- Stoj pokonci z rokama iztegnjenima na stran, vzporedno s tlemi – to je izhodiščni položaj.
- Z iztegnjenima rokama naredi majhne kroge s premerom približno 30 cm in dihaj normalno.
- Krožni gib nadaljuj približno 10 sekund, nato spremeni smer.
Key to the execution: Roki drži ves čas v višini ramen, z majhnim, nadzorovanim gibom.
Common mistakes
- Med gibom skomigaš z rameni proti vratu.
- Delaš prevelike kroge, ki sklep pretirano obremenijo.
- Roki spustiš pod višino ramen.
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.