Ön Bacak Egzersizleri | Vücut Geliştirme Hareketleri

Ön Bacak (Quadriceps) Hareketleri

Barbell Squat

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Hamstrings^d, Gastrocnemius^d, Rectus Abdominis^a, Obliques^a

Barbell Hack Squat

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Trapezius üst-orta, Levator Scapulae, Hamstrings^d, Gastrocnemius^d, Rectus Abdominis^a, Obliques^a

Barbell Lunge

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Tibialis Anterior, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Obliques, Hamstrings^d, Gastrocnemius^d

Barbell Rear Lunge

Hedef Kaslar: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Hamstrings^d, Gastrocnemius^d

Barbell Side Lunge

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Adductors, Soleus

Stabilizator: Erector Spinae, Tibialis Anterior, Gluteus Medius, Gluteus Minimus, Hamstrings^d, Gastrocnemius^d

Barbell Side Split Squat

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Adductors, Soleus

Stabilizator: Erector Spinae, Gluteus Medius, Gluteus Minimus, Hamstrings^d, Gastrocnemius^d

Barbell Step Up

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus, Gastrocnemius²

Stabilizator: Erector Spinae, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Obliques, Hamstrings^d, Gastrocnemius^d1, Rectus Abdominis^a, Obliques^a

Dumbell Step Up

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus, Gastrocnemius²

Stabilizator: Erector Spinae, Trapezius üst-orta, Levator Scapulae, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Obliques Hamstrings^d, Gastrocnemius^d1, Rectus Abdominis^a, Obliques^a

Front Squat

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Deltoid ant-lat, Supraspinatus, Pectoralis Major Cla, Trapezius üst-orta-alt, Levator Scapulae, Serratus Anterior, Hamstrings^d, Gastrocnemius^d, Rectus Abdominis^a, Obliques^a

Zerchers Squat

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Deltoid ant-lat,Supraspinatus, Pectoralis Major ste-cla, Trapezius üst-orta-alt, Levator Scapulae, Serratus Anterior, Biceps Brachii, Brachialis, Brachioradialis, Hamstrings^d, Gastrocnemius^d, Rectus Abdominis^a, Obliques^a

Dumbell Squat

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Trapezius üst-orta, Levator Scapulae, Hamstrings^d, Gastrocnemius^d, Rectus Abdominis^a, Obliques^a

Dumbell Lunge

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Trapezius üst-orta, Levator Scapulae, Tibialis Anterior, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Obliques, Hamstrings^d, Gastrocnemius^d

Walking Barbell Lunge

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Tibialis Anterior, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Obliques, Hamstrings^d, Gastrocnemius^d

Walking Dumbell Lunge

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Tibialis Anterior, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Obliques, Hamstrings^d, Gastrocnemius^d

Dumbell Side Lunge

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Adductors, Soleus

Stabilizator: Erector Spinae, Tibialis Anterior, Gluteus Medius, Gluteus Minimus, Levator Scapulae, Trapezius üst-orta, Hamstrings^d, Gastrocnemius^d

Dumbell Rear Lunge

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Gluteus Medius, Gluteus Minimus, Levator Scapulae, Trapezius üst-alt, Quadratus Lumborum, Obliques, Hamstrings^d, Gastrocnemius^d