Ön Bacak Hareketleri

Yazarı:

Ön Bacak (Quadriceps) Hareketleri

Barbell SquatBarbell Squat

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Hamstringsd, Gastrocnemiusd, Rectus Abdominisa, Obliquesa

Barbell Hack SquatBarbell Hack Squat

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Trapezius üst-orta, Levator Scapulae, Hamstringsd, Gastrocnemiusd, Rectus Abdominisa, Obliquesa

Barbell LungeBarbell Lunge

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Tibialis Anterior, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Obliques, Hamstringsd, Gastrocnemiusd

Barbell Rear LungeBarbell Rear Lunge

Hedef Kaslar: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Hamstringsd, Gastrocnemiusd

Barbell Side LungeBarbell Side Lunge

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Adductors, Soleus

Stabilizator: Erector Spinae, Tibialis Anterior, Gluteus Medius, Gluteus Minimus, Hamstringsd, Gastrocnemiusd

Barbell Side Split SquatBarbell Side Split Squat

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Adductors, Soleus

Stabilizator: Erector Spinae, Gluteus Medius, Gluteus Minimus, Hamstringsd, Gastrocnemiusd

Barbell Step UpBarbell Step Up

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus, Gastrocnemius2

Stabilizator: Erector Spinae, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Obliques, Hamstringsd, Gastrocnemiusd1, Rectus Abdominisa, Obliquesa

Dumbell Step UpDumbell 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 Hamstringsd, Gastrocnemiusd1, Rectus Abdominisa, Obliquesa

Front SquatFront 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, Hamstringsd, Gastrocnemiusd, Rectus Abdominisa, Obliquesa

Zerchers SquatZerchers 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, Hamstringsd, Gastrocnemiusd, Rectus Abdominisa, Obliquesa

Dumbell SquatDumbell Squat

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Trapezius üst-orta, Levator Scapulae, Hamstringsd, Gastrocnemiusd, Rectus Abdominisa, Obliquesa

Dumbell LungeDumbell 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, Hamstringsd, Gastrocnemiusd

Walking Barbell LungeWalking Barbell Lunge

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Tibialis Anterior, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Obliques, Hamstringsd, Gastrocnemiusd

Walking Dumbell LungeWalking Dumbell Lunge

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Tibialis Anterior, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Obliques, Hamstringsd, Gastrocnemiusd

Dumbell Side LungeDumbell 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, Hamstringsd, Gastrocnemiusd

Dumbell Rear LungeDumbell 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, Hamstringsd, Gastrocnemiusd

Leg ExtensionLeg Extension

Hedef: Quadriceps

Sinerjist: –

Stabilizator: Trapezius üst-orta, Levator Scapulae

Single Leg ExtensionSingle Leg Extension

Hedef: Quadriceps

Sinerjist: –

Stabilizator: Trapezius üst-orta, Levator Scapulae

Hack SquatHack Squat

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Hamstringsd, Gastrocnemiusd

One Leg Hack SquatOne Leg Hack Squat

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Hamstringsd, Gastrocnemiusd

Leg PressLeg Press

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Hamstringsd, Gastrocnemiusd

Bu sayfayı paylaşın:
Benzer Yazılar

None found

Özgür Doğan

kasvekuvvet.net sitesinin kurucusu olan Özgür Doğan spora Namık Ekin’in yanında başladı. Üniversiteyi bitirmesinin ardından fitness alanına yöneldi. NCSA ve Precision Nutrition gibi önemli akademilerin sertifikalarına sahip olan Özgür Doğan modern bilimin ışığında okuyucuları sitesinde aydınlatmaya devam ediyor.

Yorum yapın

Bu sayfayı telefonunuzu yatay pozisyona getirerek daha iyi kullanabilirsiniz.