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#1
10 March 2009, 07:17
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Kas gruplarina göre hareket isimleri tablosu
.:: KAS GRUPLARINA GÖRE HAREKET İSİMLERİ TABLOSU ::.
1- MİDE-BEL(ABDOMİNAL OBLİGUE) 1Sit-Up 2Roman Chair Sit-Up 3Incline Bench Sit-Up 4Incline B. Leg Raise 5Hanging Leg Raise 6Crunch 7Cable Crunch 8Side Bend 9Standing - Seated Bar Twist 10Bent Over Bar Twist 11Lying Knee-Up 12Seated Knee-Up 13Goodmorning Exercise 14Hyper Extension 15Dead Lift 16Hanging Side Leg Raise 17Lower Back Machine 18Abdominal Crunch Mach 2- BACAK(LEG) 1Squat 2Hack Squat 3Leg Press 4Leg Extension 5Lying Leg Curl 6Barbell Lunge 7Standing Leg Curl 8Leg Adduction 9Leg Abduction 10Side to Side Lunge 11Gluteus Kick Back 12Sitting Leg Press 3- BALDIR(GASTROCNEMİUS) 1Standing Calf Raise 2One Leg Calf Raise 3Sitting Calf 4Dankey Calf Raise 5Leg Press Calf Raise 6Tibialis Extension 4- SIRT(LATİSSİMUS DORSİ) 1Bent Over Barbell Rowing 2One Arm Dumbbell Rowing 3T-Bar Rowing 4Seated Cable Rowing 5Wide Grip Chin 6Pulldown 7Close Grip Pulldown 8Serratus Extension 9One Arm Cable Rowing 10Close Grip Chin 11Low Rowing Machine 5- GÖĞÜS(PECTORALİS) 1Bench Press 2Decline Bench Press 3Incline Bench Press 4Incline B. Dumbbell Pr. 5Dumbbell Bench Press 6Dumbbell Flying 7Decline B.D. Flying 8Incline B.D. Flying 9Pec Dec Flying 10Parallel bar Dips 11Cable Cross Over 12Cross B.D. Pullover 13Barbell Pullover 14Push - up 15Chest Press Machine 6- OMUZ(DELTOİD) 1Standing Barbell Press (Military Press) 2Barbell Press Behind Neck 3Standing Dumbell Press 4Seated Dumbell Press 5Uprigth Rowing 6D. Side Lateral Raise 7Barbell Front Raise 8D. Alternative Front Raise 9Bent Over Side Lateral Raise 10Lying Side Lateral Raise 11Incline Bench D. Side L. Raise 12Dumbbell & Barbell Shrug 13Reverse Lateral Arm Raise 14Side Lateral Raise Machine 15One Arm Cable Side Lateral Raise16Rear Deltoid Machine 7- ARKA KOL(TRİCEPS) 1Close Grip Bench Press 2Lying Barbell Triceps Extension 3Triceps Parallel Dips 4Standing B. Triceps Ext. 5One Arm D. Triceps Ext. 6Seated One D. Triceps Extension 7Triceps Push Down 8One Arm Pulley Push D. 9Long Cable Triceps Ext. 10Dumbell Triceps Rear R. 11One Arm Lying Triceps Extension 12Triceps Bench Dips 13Reverse Triceps Push D. 14Triceps Extension Machine 8- PAZU(BİCEPS) 1Standing Barbell Curl 2Standing Dumbbell Curl 3Barbell Dumbbell Preacher Curl 4Seated Dumbbell Curl 5Hammer Curl 6Incline Bench Dumbbell Curl 7D. Concentration Curl 8Bent Over Dumbbell Concentration Curl 9Close Grip Chin Curl 10Arm Curl Machine 9- ÖNKOL BİLEK PARMAKLAR(FOREARM-WRİST FİNGERS) 1Barbell Wirst Curl 2Barbell Reverse Wirst Curl 3Dumbbell Wirst Curl 4Standing Barbell Reverse Curl 5Supination - Pronation 6Radial - Ulnar Flexion 7Wrist Roller 8Ring Finger Flexion 10- BOYUN(NECK) 1Neck Raise with Weight 2Reverse Neck Raise 3Lying Neck Side Raise 
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