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Kas gruplarina göre hareket isimleri tablosu

Son güncelleme: 01.12.2009 08:12
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  • 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 BD Flying
    8Incline BD Flying
    9Pec Dec Flying
    10Parallel bar Dips
    11Cable Cross Over
    12Cross BD 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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