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Vücut Geliştirme Sporu Nedir? Vücut Geliştirme - Tek Mesaj #28

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kamyon
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12 Eylül 2006       Mesaj #28
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KAS GRUPLARINA GÖRE HAREKET İSİMLERİ TABLOSU


1- MİDE-BEL(ABDOMİNAL OBLİGUE)

  1. Sit-Up
  2. Roman Chair Sit-Up
  3. Incline Bench Sit-Up
  4. Incline B. Leg Raise
  5. Hanging Leg Raise
  6. Crunch
  7. Cable Crunch
  8. Side Bend
  9. Standing - Seated Bar Twist
  10. Bent Over Bar Twist
  11. Lying Knee-Up
  12. Seated Knee-Up
  13. Goodmorning Exercise
  14. Hyper Extension
  15. Dead Lift
  16. Hanging Side Leg Raise
  17. Lower Back Machine
  18. Abdominal Crunch Mach

2- BACAK(LEG)

  1. Squat
  2. Hack Squat
  3. Leg Press
  4. Leg Extension
  5. Lying Leg Curl
  6. Barbell Lunge
  7. Standing Leg Curl
  8. Leg Adduction
  9. Leg Abduction
  10. Side to Side Lunge
  11. Gluteus Kick Back
  12. Sitting Leg Press

3- BALDIR(GASTROCNEMİUS)

  1. Standing Calf Raise
  2. One Leg Calf Raise
  3. Sitting Calf
  4. Dankey Calf Raise
  5. Leg Press Calf Raise
  6. Tibialis Extension

4- SIRT(LATİSSİMUS DORSİ)

  1. Bent Over Barbell Rowing
  2. One Arm Dumbbell Rowing
  3. T-Bar Rowing
  4. Seated Cable Rowing
  5. Wide Grip Chin
  6. Pulldown
  7. Close Grip Pulldown
  8. Serratus Extension
  9. One Arm Cable Rowing
  10. Close Grip Chin
  11. Low Rowing Machine

5- GÖĞÜS(PECTORALİS)

  1. Bench Press
  2. Decline Bench Press
  3. Incline Bench Press
  4. Incline B. Dumbbell Pr.
  5. Dumbbell Bench Press
  6. Dumbbell Flying
  7. Decline B.D. Flying
  8. Incline B.D. Flying
  9. Pec Dec Flying
  10. Parallel bar Dips
  11. Cable Cross Over
  12. Cross B.D. Pullover
  13. Barbell Pullover
  14. Push - up
  15. Chest Press Machine

6- OMUZ(DELTOİD)

  1. Standing Barbell Press (Military Press)
  2. Barbell Press Behind Neck
  3. Standing Dumbell Press
  4. Seated Dumbell Press
  5. Uprigth Rowing
  6. D. Side Lateral Raise
  7. Barbell Front Raise
  8. D. Alternative Front Raise
  9. Bent Over Side Lateral Raise
  10. Lying Side Lateral Raise
  11. Incline Bench D. Side L. Raise
  12. Dumbbell & Barbell Shrug
  13. Reverse Lateral Arm Raise
  14. Side Lateral Raise Machine
  15. One Arm Cable Side Lateral Raise16Rear Deltoid Machine

7- ARKA KOL(TRİCEPS)

  1. Close Grip Bench Press
  2. Lying Barbell Triceps Extension
  3. Triceps Parallel Dips
  4. Standing B. Triceps Ext.
  5. One Arm D. Triceps Ext.
  6. Seated One D. Triceps Extension
  7. Triceps Push Down
  8. One Arm Pulley Push D.
  9. Long Cable Triceps Ext.
  10. Dumbell Triceps Rear R.
  11. One Arm Lying Triceps Extension
  12. Triceps Bench Dips
  13. Reverse Triceps Push D.
  14. Triceps Extension Machine

8- PAZU(BİCEPS)

  1. Standing Barbell Curl
  2. Standing Dumbbell Curl
  3. Barbell Dumbbell Preacher Curl
  4. Seated Dumbbell Curl
  5. Hammer Curl
  6. Incline Bench Dumbbell Curl
  7. D. Concentration Curl
  8. Bent Over Dumbbell Concentration Curl
  9. Close Grip Chin Curl
  10. Arm Curl Machine

9- ÖNKOL BİLEK PARMAKLAR(FOREARM-WRİST FİNGERS)

  1. Barbell Wirst Curl
  2. Barbell Reverse Wirst Curl
  3. Dumbbell Wirst Curl
  4. Standing Barbell Reverse Curl
  5. Supination - Pronation
  6. Radial - Ulnar Flexion
  7. Wrist Roller
  8. Ring Finger Flexion

10- BOYUN(NECK)

  1. Neck Raise with Weight
  2. Reverse Neck Raise
  3. Lying Neck Side Raise
Son düzenleyen _Yağmur_; 9 Haziran 2016 14:51 Sebep: sayfa düzeni
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