Decline sit-up
Exercise details Target muscle: Rectus Abdominis Synergists: Obliques, Iliopsoas, Tensor Fasciae Latae, Rectus Femoris, Pectineus, Sartorius, Adductor Longus, Adductor Brevis Mechanics: Compound Force: Pull Starting position Lie supine (on your back) on a declined bench and hook your feet under the foot pads. Either extend your arms straight up into the air, cross them over […]
Read MoreDecline crunch
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 MoreBarbell Romanian deadlift
Exercise 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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High bird dog plank
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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Double cable front raise
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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Barbell Upright Row
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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Front Dumbbell Raise
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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