Exercise details Target muscle: Rectus Abdominis Synergists: Internal and External Obliques Mechanics: Isolation Force: Pull Starting position Lie on your back (supine) on a declined bench and hook your feet under the rolls. Position your hands either across your chest or behind your head or neck. To protect your lower back, press it down, against […]
Read MoreExercise details Target muscle: Gluteus Maximus Synergists: Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus), Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius), Adductor Magnus, Soleus, Erector Spinae Mechanics: Compound Force: Pull Starting position Using a shoulder-width pronated (overhand) grip, deadlift a barbell from the floor. You should be standing with your arms extended, the bar resting […]
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Exercise details Target muscles: Erector Spinae, Internal and External Obliques, Rectus Abdominis Synergists: Gluteus Maximus, Hamstrings, Anterior Deltoid, Lateral Deltoid, Middle and Lower Trapezius Important stabilizers: Internal and External Obliques, Rectus Abdominis, Iliopsoas, Sartorius, Tensor Fasciae Latae, Quadriceps, Pectoralis major, Triceps Brachii, Serratus Anterior Mechanics: Compound Force: Pull Starting position Get on your hands and […]
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Exercise details Target muscle: Anterior Deltoid Synergists: Lateral Deltoid, Clavicular (Upper) Pectoralis Major, Serratus Anterior, Middle and Lower Trapezius Mechanics: Isolation Force: Push Starting position Attach stirrups (handles) to two low cable pulleys. Grasp one stirrup in each hand and stand midway between the two pulleys. Step forward until the cables are pulled taut and […]
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Είδος άσκησης: Αναερόβια, δυναμική, πολυαρθρική Κύρια μυική ομάδα: Δελτοειδής Δευτερεύουσα: Τραπεζοειδής, υποκάνθιος Εξοπλισμός: Ελεύθερα βάρη, μπάρα Επίπεδο δυσκολίας: Εύκολο Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also […]
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Είδος άσκησης: Αναερόβια, δυναμική, μονοαρθρική Κύρια μυική ομάδα: Δελτοειδής (πρόσθια μοίρα) Δευτερεύουσα: Θωρακικός, πρόσθιος οδοντωτός Εξοπλισμός: Ελεύθερα βάρη, αλτήρες Επίπεδο δυσκολίας: Εύκολο
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Exercise details Target muscles: Erector Spinae Synergists: Gluteus Maximus, Hamstrings Mechanics: Isolation Force: Pull Starting position Lie prone (face down) on a mat with your legs straight and your arms extended straight in front of you. Execution Gently raise your arms, upper torso, and legs off the mat. Hold for a count of two. Gently […]
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Exercise details Target muscle: Posterior Deltoid Synergists: Lateral Deltoid, Middle and Lower Trapezius, Rhomboids, Teres Minor, Infraspinatus, Supraspinatus Mechanics: Isolation Force: Pull Starting position Holding a dumbbell in one hand, lie prone (on your front) on a flat bench. Ideally, the bench should be elevated to allow the dumbbell to hang straight down without touching […]
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