Kruženje rukama
Arm circles
Primary muscles: Ramena. Assisting muscles: Trapezi.
How to do it
- Stani uspravno sa rukama ispruženim u stranu, paralelno sa podom – to je početni položaj.
- Pravi male krugove, prečnika oko 30 cm, sa ispruženim rukama, dišući normalno.
- Nastavi kružni pokret oko 10 sekundi, pa promeni smer.
Key to the execution: Drži ruke u visini ramena sve vreme, uz mali, kontrolisani pokret.
Common mistakes
- Podizanje ramena ka vratu tokom pokreta.
- Pravljenje prevelikih krugova, što preterano opterećuje zglob.
- Spuštanje ruku ispod visine 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.