Ana Sayfa Videolu Vücut Geliştirme Hareketleri Omuz Hareketleri

Omuz Hareketleri

İçindekiler

Ön Omuz(Anterior Deltoid) Hareketleri

Overhead PressOverhead Press

Hedef: Deltoid Anterior

Sinerjist: Pectoralis Major Cla, Triceps Brachii, Deltoid L, Trapezius orta-alt, Serratus Anterior

Stabilizator: Trapezius üst, Levator Scapulae, Triceps LHd, Biceps Brachii SHd

Barbell Front RaiseBarbell Front Raise

Hedef: Deltoid Anterior

Sinerjist: Pectoralis Major Cla, Deltoid L, Trapezius orta-alt, Serratus Anterior

Stabilizator: Trapezius üst, Levator Scapulae, Wrist Extensors

Dumbell Front RaiseDumbell Front Raise

Hedef: Deltoid Anterior

Sinerjist: Pectoralis Major Cla, Deltoid L, Trapezius orta-alt, Serratus Anterior

Stabilizator: Trapezius üst, Levator Scapulae, Wrist Extensors

Weight Plate Front RaiseWeight Plate Front Raise

Hedef: Deltoid Anterior

Sinerjist: Pectoralis Major Cla, Deltoid L, Trapezius orta-alt, Serratus Anterior

Stabilizator: Trapezius üst, Levator Scapulae, Wrist Extensors

Arnold PressArnold Press

Hedef: Deltoid, Anterior

Sinerjist: Supraspinatus, Triceps Brachii, Deltoid L, Trapezius orta-alt, Serratus Anterior

Stabilizator: Trapezius üst, Levator Scapulae, Triceps LHd

Dumbell Shoulder PressDumbell Shoulder Press

Hedef: Deltoid Anterior

Sinerjist: Pectoralis Major Cla, Supraspinatus, Triceps Brachii, Deltoid L, Trapezius orta-alt, Serratus Anterior

Stabilizator: Trapezius üst, Levator Scapulae, Triceps LHd, Biceps Brachiid

Dumbell Incline Front RaiseDumbell Incline Front Raise

Hedef: Deltoid Anterior

Sinerjist: Pectoralis Major Cla, Deltoid L, Trapezius orta-alt, Serratus Anterior

Stabilizator: Serratus Anterior, Wrist Extensors

Cable Front RaiseCable Front Raise

Hedef: Deltoid Anterior

Sinerjist: Pectoralis Major Cla, Deltoid L, Trapezius orta-alt, Serratus Anterior

Stabilizator: Trapezius üst, Levator Scapulae, Wrist Extensors

Pike PressPike Press

Hedef: Deltoid Anterior

Sinerjist: Pectoralis Major Cla, Triceps Brachii, Deltoid L, Trapezius orta-alt, Serratus Anterior

Stabilizator: Trapezius üst, Levator Scapulae, Quadriceps, Iliopsoas, Tensor Fasciae Latae, Sartorius, Rectus Abdominis, Obliques, Triceps LHd, Biceps Brachii SHd

Yan Omuz (Lateral Deltoid) Hareketleri

Barbell Upright RowBarbell Upright Row

Hedef: Deltoid Lateral

Sinerjist: Deltoid A, Supraspinatus, Brachialis, Brachioradialis, Biceps Brachii, Trapezius orta-alt, Serratus Anterior, Infraspinatus, Teres Minor

Stabilizator: Trapezius üst, Levator Scapulae

Dumbell Lateral RaiseDumbell Lateral Raise

Hedef: Deltoid Lateral

Sinerjist: Deltoid A, Supraspinatus, Trapezius orta-alt, Serratus Anterior

Stabilizator: Trapezius üst, Levator Scapulae, Wrist Extensors

Cable Lateral RaiseCable Lateral Raise

Hedef: Deltoid Lateral

Sinerjist: Deltoid A, Supraspinatus, Trapezius orta-alt, Serratus Anterior

Stabilizator: Trapezius üst, Levator Scapulae, Wrist Extensors

Machine Lateral RaiseMachine Lateral Raise

Hedef: Deltoid Lateral

Sinerjist: Deltoid A, Supraspinatus, Trapezius orta-alt, Serratus Anterior

Stabilizator: Trapezius üst, Levator Scapulae

Arka Omuz (Posterior Deltoid) Hareketleri

Dumbbell Rear Lateral RaiseDumbbell Rear Lateral Raise

Hedef: Deltoid Posterior

Sinerjist: Infraspinatus, Teres Minor, Deltoid L, Trapezius orta-alt, Rhomboids

Stabilizator: Triceps Brachii, Wrist Extensors, Erector Spinae, Hamstrings, Gluteus Maximus, Adductor Magnus, Quadriceps

Cable Rear Lateral RaiseCable Rear Lateral Raise

Hedef: Deltoid Posterior

Sinerjist: Infraspinatus, Teres Minor, Deltoid L, Trapezius orta-alt, Rhomboids

Stabilizator: Triceps Brachii, Wrist Extensors, Erector Spinae, Hamstrings, Gluteus Maximus, Adductor Magnus, Quadriceps

Dumbell Incline Rear Lateral RaiseDumbell Incline Rear Lateral Raise

Hedef: Deltoid Posterior

Sinerjist: Infraspinatus, Teres Minor, Deltoid L, Trapezius orta-alt, Rhomboids

Stabilizator: Triceps Brachii, Wrist Extensors

Dumbbell Lying Rear Delt RowDumbbell Lying Rear Delt Row

Hedef: Deltoid Posterior

Sinerjist: Infraspinatus, Teres Minor, Deltoid L, Trapezius orta-alt, Rhomboids, Brachialis, Brachioradialis

Stabilizator: Biceps Brachii

Barbell Rear Delt RowBarbell Rear Delt Row

Hedef: Deltoid Posterior

Sinerjist: Infraspinatus, Teres Minor, Deltoid L, Trapezius orta-alt, Rhomboids, Brachialis, Brachioradialis

Stabilizator: Erector Spinae, Hamstrings, Gluteus Maximus, Adductor Magnus, Quadriceps, Biceps Brachiid

Barbell Lying Rear Delt RowBarbell Lying Rear Delt Row

Hedef: Deltoid Posterior

Sinerjist: Infraspinatus, Teres Minor, Deltoid L, Trapezius orta-alt, Rhomboids, Brachialis, Brachioradialis

Stabilizator: Biceps Brachiid

1) İki elle dumbell veya kabloyla yaptığınız tüm egzersizleri tek elle yapabilirsiniz. O zaman Egzersizin adına “one arm” eklenir.

2) İki elle dumbell veya kabloyla yaptığınız tüm egzersizleri “alternate” olarak yapabilirsiniz. Yani önce sağ elle bir tekrar, sonra sol elle bir tekrar, sonra tekrar sağ ve tekrar sol. Set bitene kadar. Bu sefer de hareketin adına “alternate” eklenir.

3) Ayakta yaptığınız tüm egzersizleri oturarak yapabilirsiniz. O zaman hareketin adına “Seated” eklenir.

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