Potisk ramen v Smithovi napravi
Smith machine shoulder press
Primary muscles: Ramena. Assisting muscles: Triceps.
How to do it
- Klop (po možnosti z naslonom) postavi pod palico Smithove naprave, nastavljeno na višino, pri kateri so roke v sedečem položaju skoraj popolnoma iztegnjene.
- Sedi malo za palico, prijemi jo z nadprijemom, sprosti varovalo in jo potisni navzgor, dokler roke niso popolnoma iztegnjene – to je izhodiščni položaj.
- Palico nadzorovano spusti do višine brade in vdihni.
- Palico z rameni potisni nazaj v izhodiščni položaj in izdihni.
- Ponovi za želeno število ponovitev.
Key to the execution: Palico potiskaj po ravni poti, brez izbočenja hrbta.
Common mistakes
- Pretirano izbočenje hrbta, da bi potisnil več teže.
- Palico spustiš prenizko, proti vratu.
- Popolnoma zakleneš komolce na koncu potiska.
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.