Prednje podizanje
Front raise
Primary muscles: Ramena. Assisting muscles: —.
How to do it
- Stani uspravno ravnih leđa, sa bučicom u svakoj ruci pored butina, dlanovi okrenuti ka telu.
- Bez njihanja trupa podigni jednu bučicu ispred sebe sa blago savijenim laktom, dok ruka ne bude malo iznad horizontale, izdišući.
- Kratko zastani na vrhu, pa kontrolisano spusti bučicu dok podižeš drugu.
- Naizmenično menjaj ruke do željenog broja ponavljanja.
Key to the execution: Podiži bučicu samo do visine ramena, kontrolisanim pokretom i bez zamaha.
Common mistakes
- Njihanje trupa napred-nazad da bi se podizanje olakšalo.
- Podizanje bučice iznad visine ramena uz pomoć trapeza.
- Potpuno zabravljivanje 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.