Slider Upright Row
Slider upright row overfører det traditionelle upright row til en plankebaseret øvelse ved hjælp af slider-discs, der rammer deltoideus og trapezius, mens din core skal arbejde for at stabilisere. Det er en effektiv og kreativ måde at opbygge skulderstyrke med ekstra fokus på core-aktivering.
Sådan gør du
- Placer begge hænder på slider-discs og start i en høj plankeposition.
- Træk begge slider-discs mod brystet samtidigt, mens du bøjer albuerne udad som i et traditionelt upright row.
- Stræk armene ud igen til startpositionen i planke.
- Hold din core spændt og undgå at lade hofterne falde ned under hele øvelsen.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Keep your body in a straight plank line from head to heels.
- Pull your elbows outward as you slide your hands toward your chest.
- Engage your core to prevent your hips from sagging.
- Control the sliding motion both up and back down.
Vejrtrækning: Exhale as you pull the sliders toward your chest, and inhale as you extend your arms back out to the starting plank position.
Almindelige fejl
- Sagging hips cause lower back strain because core engagement is lost.
- Bending wrists awkwardly places unwanted pressure on the joint instead of driving through the arms.
- Rushing the return phase reduces time under tension for your shoulders and core.
Aktiverede muskler
Primære: skuldermuskler. Sekundære: trapezius, biceps, core.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 8–12 reps, rest 60 s
Tab dig
3 sets × 10–12 reps, rest 45–60 s
Opbyg muskelmasse
3–4 sets × 8–10 reps, rest 60–90 s
Lettere, sværere og alternativer
Gør den sværere
Pas på, hvis…
- If you feel shoulder discomfort or sharp joint pain, ease off and choose a gentler option.
- If you experience lower back strain, drop to your knees or check with a fitness professional.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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What if I don't have slider discs?
You can use paper plates on carpet or small towels on hardwood floors as a simple home substitute.
Why do my wrists hurt during this movement?
Ensure your weight is distributed evenly across your palms and try not to bend your wrists excessively.
How often can I include this exercise in my routine?
1 to 2 times per week is plenty for most beginners, allowing adequate recovery for your shoulders and core.