Dvigi rok v stran na napravi
Machine lateral raise
How to do it
- Sedež nastavi tako, da je os naprave v višini ramen, in izberi težo.
- Sedi in roki položi na stranski blazinici, z rahlo pokrčenimi komolci – to je izhodiščni položaj.
- Roki dvigni na stran do višine ramen in izdihni.
- Na vrhu na kratko zadrži, nato nadzorovano spusti in vdihni.
- Ponovi za želeno število ponovitev.
Key to the execution: Roki dvigni samo do linije ramen, s počasnim, nadzorovanim gibom.
Common mistakes
- Roki dvigneš nad višino ramen, kar vključi trapezaste mišice.
- Uporabljaš zagon, sunkovito potiskaš namesto nadzorovanega giba.
- Med ponovitvami se ne vrneš povsem v izhodiščni položaj, zato izgubiš pravilno napetost.
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.