Pokončno veslanje
Upright row
How to do it
- Stoj pokonci in prijemi palico z nadprijemom, roki v širini ramen ali malo ožje.
- Palico drži ob stegnih z iztegnjenimi rokami – to je izhodiščni položaj.
- Palico dvigaj ob telesu, gib vodijo komolci, do višine brade, in izdihni.
- Palico nadzorovano spusti nazaj v izhodiščni položaj in vdihni.
- Ponovi za želeno število ponovitev.
Key to the execution: Palico dvigni samo do višine zgornjega dela prsi, komolci naj bodo višje od zapestij.
Common mistakes
- Palico dvigneš previsoko, kar obremeni ramenski sklep.
- Zibanje trupa, da bi pomagal pri dvigu.
- Uporaba preširokega ali preozkega prijema, ki spremeni napetost v ramenih.
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.