Iskorak

1. 1

   Postavi početni stav

   Stani uspravno, sa stopalima u širini kukova i rukama na kukovima.^{2How To Do Lunges: Form, Variations and Muscles WorkedCleveland Clinic Health Essentials · 25 Apr 2025 · article quoting Evan Peck, MD; technique text r…}

2. 2

   Zakorači naprijed

   Zategni trup. Zakorači naprijed, dočekaj se prvo petom, pa osloni prednje stopalo na pod bez ljuljanja u stranu.^{1Forward LungeAmerican Council on Exercise · exercise library, no author or date · S-0113; technique text read}

3. 3

   Spusti se

   Spusti se do ugodne dubine, približavajući prednju natkoljenicu ravni poda. Drži leđa ravnim; ACE dopušta blag nagib potkoljenice naprijed.^{1Forward LungeAmerican Council on Exercise · exercise library, no author or date · S-0113; technique text read}

   SignalSpuštaj kukove.^{1Forward LungeAmerican Council on Exercise · exercise library, no author or date · S-0113; technique text read}

4. 4

   Zadrži zadnju petu podignutom

   Peta zadnje noge ostaje iznad poda. Kontroliši trup i izbjegavaj zaobljavanje leđa ili podizanje brade.^{5Strengthening your core: Right and wrong ways to do lunges, squats, and planksHarvard Health Publishing Staff · 2 Mar 2020 · lunge alignment section read}

5. 5

   Vrati se

   Odgurni se prednjom nogom i ponovo ustani.^{1Forward LungeAmerican Council on Exercise · exercise library, no author or date · S-0113; technique text read}

Verzije uz oslonac, s fiksnim stopalima i unazad su mogućnosti za vježbanje. Redoslijed bilježi na čemu radiš; ne nameće test snage ni broj ponavljanja.

• Koljeno pada prema unutra

  Neka prednje koljeno prati smjer stopala umjesto da pada prema unutra.^{2How To Do Lunges: Form, Variations and Muscles WorkedCleveland Clinic Health Essentials · 25 Apr 2025 · article quoting Evan Peck, MD; technique text r…}

• Guranje naprijed umjesto spuštanja

  Spuštaj kukove umjesto da ih bacaš naprijed.^{1Forward LungeAmerican Council on Exercise · exercise library, no author or date · S-0113; technique text read}

• Zaobljavanje leđa

  Drži kičmu neutralnom. Harvardova verzija s fiksnim stopalima ima uspravan trup.^{3Move of the month: Stationary lungeJulie Corliss · Harvard Health Publishing, 1 Jul 2023 · reviewed by Christopher P. Cannon, MD; tec…5Strengthening your core: Right and wrong ways to do lunges, squats, and planksHarvard Health Publishing Staff · 2 Mar 2020 · lunge alignment section read}

• Gubitak raskoračnog stava

  Kod verzije s fiksnim stopalima zadrži prednje stopalo na podu, a zadnju petu podignutom dok savijaš i opružaš koljena.^{3Move of the month: Stationary lungeJulie Corliss · Harvard Health Publishing, 1 Jul 2023 · reviewed by Christopher P. Cannon, MD; tec…}

• Teret prije kontrole

  Prvo se navikni na iskorake s tjelesnom težinom, pa tek onda dodaj teret.^{2How To Do Lunges: Form, Variations and Muscles WorkedCleveland Clinic Health Essentials · 25 Apr 2025 · article quoting Evan Peck, MD; technique text r…}

• Iskorak u hodu

  Povuci zadnje stopalo naprijed do stajanja, pa nastavi kretanje sljedećim iskorakom.^{2How To Do Lunges: Form, Variations and Muscles WorkedCleveland Clinic Health Essentials · 25 Apr 2025 · article quoting Evan Peck, MD; technique text r…}

• Bočni iskorak

  Stav

  Zakorači u stranu, pomjeri kukove nazad i savij nogu koja iskoračuje dok druga ostaje opružena.^{6Squat AlternativesNASM · coaching article; reverse and lateral lunge and Bulgarian split squat sections read}

• Bugarski čučanj

  Sprava

  Osloni zadnje stopalo na klupu i spusti se u raskoračnom stavu, pa se odgurni prednjim stopalom da ustaneš.^{6Squat AlternativesNASM · coaching article; reverse and lateral lunge and Bulgarian split squat sections read}

• Iskorak sa skokom

  Zamijeni noge u zraku i doskoči sa savijenim koljenima. NASM ovo opisuje kao naprednu opciju nakon statičnih iskoraka i ravnoteže na jednoj nozi.^{7Lunge JumpNASM · exercise library, no author or date · technique and beginner FAQ read}

• Iskorak unazad s teretom

  Opterećenje

  Drži bučice uz tijelo dok koračaš nazad. Prvo vježbaj bez tegova.^{4Try this: Take a step backMatthew Solan · Harvard Health Publishing, 1 Jul 2023 · reviewed by Howard E. LeWine, MD; techniqu…}

Srodne vještinePistol squatGlute bridge

Na Calisthenics Balkanu

• Pročitaj o porodici ‘Osnovni pokreti’ u Learn dijeluPorodica pokreta kojoj ova vještina pripada i kako se uklapa u kalisteniku.
• Atlete koje imaju Iskorak na profiluOznake vještina na profilima postavljaju same atlete i nisu provjerene.
• Svi pokreti u atlasuPokreti kalistenike, jedan po jedan: šta su, kako se izvode i koracima kojima se do njih dolazi.

Na šta se ova stranica oslanja. Naslovi i izdavači su navedeni kako su objavljeni.

Male brojke u tekstu upućuju na stavke u nastavku.

1. 1Forward LungeAmerican Council on Exercise · exercise library, no author or date · S-0113; technique text read
2. 2How To Do Lunges: Form, Variations and Muscles WorkedCleveland Clinic Health Essentials · 25 Apr 2025 · article quoting Evan Peck, MD; technique text read
3. 3Move of the month: Stationary lungeJulie Corliss · Harvard Health Publishing, 1 Jul 2023 · reviewed by Christopher P. Cannon, MD; technique text read
4. 4Try this: Take a step backMatthew Solan · Harvard Health Publishing, 1 Jul 2023 · reviewed by Howard E. LeWine, MD; technique text read
5. 5Strengthening your core: Right and wrong ways to do lunges, squats, and planksHarvard Health Publishing Staff · 2 Mar 2020 · lunge alignment section read
6. 6Squat AlternativesNASM · coaching article; reverse and lateral lunge and Bulgarian split squat sections read
7. 7Lunge JumpNASM · exercise library, no author or date · technique and beginner FAQ read

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