Dvigi rok v stran
Lateral raise
Primary muscles: Ramena. Assisting muscles: —.
How to do it
- Stoj pokonci z ročko v vsaki roki, roke ob straneh, dlani obrnjene proti telesu — to je izhodiščni položaj.
- Trup drži pri miru in ročki dvigni na stran z rahlo pokrčenimi komolci, dokler niso roke vzporedne s tlemi.
- Izdihni med dvigom in na vrhu zadrži eno sekundo.
- Vdihni in ročki nadzorovano spusti v izhodiščni položaj.
- Ponovi gib.
Key to the execution: Trup drži povsem pri miru — premikajo se samo roke, iz ramenskega sklepa.
Common mistakes
- Zibanje trupa, da bi dvignil več teže.
- Dvigovanje ročk nad višino ramen, kar vključi trapezaste mišice.
- Pretežka utež, zaradi katere moraš uporabiti zagon.
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.