Dvigi rok naprej
Front raise
Primary muscles: Ramena. Assisting muscles: —.
How to do it
- Stoj pokonci z ravnim hrbtom, z ročko v vsaki roki ob stegnih, dlani obrnjene proti telesu.
- Brez zibanja trupa dvigni eno ročko pred seboj z rahlo pokrčenim komolcem, dokler roka ni malo nad vodoravnico, in izdihni.
- Na vrhu na kratko zadrži, nato ročko nadzorovano spusti, medtem ko dvigaš drugo.
- Roki izmenjuj za želeno število ponovitev.
Key to the execution: Ročko dvigni samo do višine ramen, z nadzorovanim gibom in brez zagona.
Common mistakes
- Zibanje trupa naprej in nazaj, da bi pomagal pri dvigu.
- Dvigovanje ročke nad višino ramen z uporabo trapeznih mišic.
- Popolno zaklepanje komolca, kar obremeni sklep.
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.