Prednje podizanje
Front raise
Primary muscles: Ramena. Assisting muscles: —.
How to do it
- Stani uspravno ravnih leđa, s bučicom u svakoj ruci uz bedra, dlanovi okrenuti prema tijelu.
- Bez njihanja trupa podigni jednu bučicu ispred sebe s blago savijenim laktom, dok ruka ne bude tek iznad vodoravnog položaja, uz izdah.
- Kratko zastani na vrhu, a zatim kontrolirano spusti bučicu dok podižeš drugu.
- Naizmjenično mijenjaj ruke za željeni broj ponavljanja.
Key to the execution: Podiži bučicu samo do visine ramena, kontroliranim pokretom i bez zamaha.
Common mistakes
- Njihanje trupa naprijed-natrag radi pomoći pri podizanju.
- Podizanje bučice iznad razine ramena uz pomoć trapeza.
- Potpuno zaključavanje lakta, što opterećuje zglob.
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.