Hamtamrini

Εξατομικευμένη προπόνηση και διατροφή, με την καθοδήγηση επαγγελματιών προπονητών.

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Οδηγοί ασκήσεων ταξινομημένοι ανά μυ, εξοπλισμό και τύπο άσκησης.

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Περιλαμβάνει ασκήσεις στις οποίες ο μυς αυτός έχει βοηθητικό ρόλο.

Εξοπλισμός

Σελίδα 37 από 76

Cable shrug

BodybuildingStrength

Stand facing the cable machine with your feet shoulder-width apart. Grasp the cable handles with an overhand grip and let your arms hang down in front of you. Keeping your arms straight, shrug your…

Cable side bend

BodybuildingStrength

Stand with your feet shoulder-width apart and grasp the cable handle with one hand. Keep your back straight and your core engaged. Slowly bend sideways at the waist, lowering the cable handle towards…

Cable standing one leg calf raise

BodybuildingStrength

Stand facing a cable machine with your feet shoulder-width apart. Hold onto the cable machine for support. Lift one leg off the ground and balance on the other leg. Slowly raise your heel off the…

Cable squatting curl

BodybuildingStrength

Attach a cable handle to the lowest setting on a cable machine. Stand facing the machine with your feet shoulder-width apart. Hold the cable handle with an underhand grip, palms facing up, and arms…

Cable standing back wrist curl

BodybuildingStrength

Stand facing a cable machine with your feet shoulder-width apart. Hold the cable handle with an overhand grip, palms facing down. Keep your arms straight and your elbows close to your sides. Slowly…

Cable standing calf raise

BodybuildingStrength

Stand facing a cable machine with your feet shoulder-width apart. Hold onto the cable machine handles or attach a cable ankle strap to your ankles. Raise your heels off the ground by extending your…

Cable straight arm pulldown (with rope)

BodybuildingStrength

Attach a rope to the cable machine at the highest setting. Stand facing the machine with your feet shoulder-width apart. Grasp the rope with both hands, palms facing down. Extend your arms fully in…

Cable standing crunch

BodybuildingStrength

Attach a cable handle to a high pulley and stand facing away from the machine. Hold the handle with both hands and place it behind your head, keeping your elbows bent. Stand with your feet…

Cable standing crunch (with rope attachment)

BodybuildingStrength

Attach a rope to a cable machine at chest height. Stand facing away from the machine with your feet shoulder-width apart. Hold the rope with both hands and bring it behind your head, keeping your…

Cable standing fly

BodybuildingStrength

Attach the handles to the cables at chest height. Stand with your feet shoulder-width apart, facing away from the cable machine. Grasp the handles with an overhand grip, palms facing forward. Step…

Cable upper chest crossovers

BodybuildingStrength

Attach the handles to the cables at chest height. Stand in the center of the cable machine with one foot slightly in front of the other. Grasp the handles with your palms facing down and your arms…

Drop push up

BodybuildingStrength

Start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your chest towards the ground, keeping your elbows close to your body. Once your chest is just above the…