Am gasit un program de fitness impartit pe grupe de muschi si foarte bine structurat. Am facut print screen-uri la aceste exercitii pentru muschi, impreuna cu grupa de muschi corespunzatoare si programul ce poate fi urmat.
Pentru cei care doresc sa invete cum sa faci muschi iata programul:
Exercitii pentru diferite grupe de muschi care pot fi facute la sala de fitness
Exercitii pentru umeri
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- Umeri – Muschi
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- Umeri – Program
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- Umeri – Masa musculara – 1. Seated barbell press
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- Umeri – Masa musculara – 2. Seated db press
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- Umeri – Masa musculara – 3. Front db raise
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- Umeri – Masa musculara – 4. Db lateral raise
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- Umeri – Masa musculara – 5. Bent-over db lateral raise
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- Umeri – Definirea musculaturii – 1. Seated-smith machine press
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- Umeri – Definirea musculaturii – 2. Arnold press
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- Umeri – Definirea musculaturii – 3. Overhead db lateral raise
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- Umeri – Definirea musculaturii – 4. Reverse pec-deck flye
Exercitii pentru bicepsi
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- Brate – Bicepsi – Muschi
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- Brate – Bicepsi – Program
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- Brate – Bicepsi – Masa musculara – 1. Standing barbell curl
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- Brate – Bicepsi – Masa musculara – 2. EZ-bar preacher curl
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- Brate – Bicepsi – Masa musculara – 3. Concentration curl
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- Brate – Bicepsi – Masa musculara – 4. Hammer curl
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- Brate – Bicepsi – Definirea musculaturii – 1. Standing EZ-bar curl
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- Brate – Bicepsi – Definirea musculaturii – 2. Seated db alt. curl
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- Brate – Bicepsi – Definirea musculaturii – 3. Two-arm high cable curl
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- Brate – Bicepsi – Definirea musculaturii – 4. DB unilateral preacher curl
Exercitii pentru tricepsi
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- Brate – Triceps – Muschi
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- Brate – Triceps – Program
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- Brate – Triceps – Masa musculara – 1. Close-grip bench press
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- Brate – Triceps – Masa musculara – 2. Bench dip
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- Brate – Triceps – Masa musculara – 3. Seated ez-bar french press
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- Brate – Triceps – Masa musculara – 4. Rope pressdown
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- Brate – Triceps – Definirea musculaturii – 1. Lying french press
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- Brate – Triceps – Definirea musculaturii – 2. DB kickback
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- Brate – Triceps – Definirea musculaturii – 3. Reverse grip pressdown
Exercitii pentru piept
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- Piept – Muschi
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- Piept – Program
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- Piept – Masa musculara – 1. Incline barbell press
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- Piept – Masa musculara – 2. Flat-bench barbell press
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- Piept – Masa musculara – 3. Decline db press
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- Piept – Masa musculara – 4. Seated machine press
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- Piept – Masa musculara – 5. Cable crossover
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- Piept – Definirea musculaturii – 1. Flat-bench db press
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- Piept – Definirea musculaturii – 2. Incline db press
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- Piept – Definirea musculaturii – 3. Incline db flye
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- Piept – Definirea musculaturii – 4. Pec-deck flye
Exercitii pentru spate
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- Spate – Muschii
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- Spate – Masa musculara – Program
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- Spate – Masa musculara – 1. Bent-over barbell row
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- Spate – Masa musculara – 2. Barbell deadlift
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- Spate – Masa musculara – 3. Pulldown to front
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- Spate – Masa musculara – 4. Seated cable row
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- Spate – Masa musculara – 5. Good morning
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- Spate – Definirea musculaturii – Program
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- Spate – Definirea musculaturii – 1. T-bar row
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- Spate – Definirea musculaturii – 2. Pull-up
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- Spate – Definirea musculaturii – 3. One-arm db row
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- Spate – Definirea musculaturii – 4. Straight-arm pressdown
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- Spate – Definirea musculaturii – 5. Back extension
Exercitii pentru abdomene
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- Abdomene – Muschi
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- Abdomene la sala – Program
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- Abdomene la sala – Intermediari P1 – 1. Vertical bench knee raise
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- Abdomene la sala – Intermediari P1 – 2. Decline bench crunch
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- Abdomene la sala – Intermediari P1 – 3. Exercise-ball twist
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- Abdomene la sala – Intermediari P2 – 1. Exercise-ball crunch
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- Abdomene la sala – Intermediari P2 – 2. Vertical bench leg raise
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- Abdomene la sala – Intermediari P2 – 3. Decline bench twisting crunch
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- Abdomene la sala – Avansati – 1. Hanging leg raise
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- Abdomene la sala – Avansati – 2. Cable crunch
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- Abdomene la sala – Avansati – 3. Oblique cable crunch
Exercitii pentru picioare
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- Picioare – Muschii
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- Picioare (Spate) – Muschii
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- Picioare (Gambe) – Muschii
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- Picioare – Masa musculara – Program
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- Picioare – Masa musculara – 1. Barbell squat
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- Picioare – Masa musculara – 2. Hack squat
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- Picioare – Masa musculara – 3. Romanian deadlift
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- Picioare – Masa musculara – 4. Leg extension
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- Picioare – Masa musculara – 5. Lying leg curl
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- Picioare – Masa musculara – 6. Standing calf raise
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- Picioare – Definirea musculaturii – Program
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- Picioare – Definirea musculaturii – 1. Smith-machine squat
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- Picioare – Definirea musculaturii – 2. Leg press
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- Picioare – Definirea musculaturii – 3. Barbell lunge
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- Picioare – Definirea musculaturii – 4. Seated leg curl
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- Picioare – Definirea musculaturii – 5. Leg press calf raise
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- Picioare – Definirea musculaturii – 6. Seated calf raise
Exercitii de antrenament pentru acasa sau fara aparate
Abdomene facute acasa
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- Abdomene acasa – Program
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- Abdomene acasa – Incepator – 1. Reverse crunch
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- Abdomene acasa – Incepator – 2. Crunch
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- Abdomene acasa – Incepator – 3. Twist
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- Abdomene acasa – Intermediari – 1. Air Bike
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- Abdomene acasa – Intermediari – 2. Straight leg crunch
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- Abdomene acasa – Intermediari – 3. Side bend
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- Abdomene acasa – Avansati – 1. V-up
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- Abdomene acasa – Avansati – 1. V-up 2
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- Abdomene acasa – Avansati – 2. Crunch
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- Abdomene acasa – Avansati – 3. Hip thrust
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- Abdomene acasa – Avansati – 4. Oblique crunch
Antrenament cu un partener
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- Antrenament acasa – Antrenament cu un partener – Program
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- Antrenament acasa – Antrenament cu un partener – 1. Shoulder press
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- Antrenament acasa – Antrenament cu un partener – 2. Bent-over towel row
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- Antrenament acasa – Antrenament cu un partener – 3. Super push-up
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- Antrenament acasa – Antrenament cu un partener – 4. Two-man squat
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- Antrenament acasa – Antrenament cu un partener – 5. Triceps towel extension
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- Antrenament acasa – Antrenament cu un partener – 6. Biceps curl
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- Antrenament acasa – Antrenament cu un partener – 7. Crunch
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- Antrenament acasa – Antrenament cu un partener – 8. Calf raise
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- Antrenament acasa – Antrenament cu un partener – 9. Back extension
Antrenament cu gantere si banca
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- Antrenament acasa – Cu gantere si banca – Program
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- Antrenament acasa – Cu gantere si banca – 1. Squat – curl – press
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- Antrenament acasa – Cu gantere si banca – 2. Bent-over row kickback
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- Antrenament acasa – Cu gantere si banca – 3. Press – flye
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- Antrenament acasa – Cu gantere si banca – 4. Double crunch
Antrenament cu haltera si banca
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- Antrenament acasa – Cu haltera si banca
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- Antrenament acasa – Cu haltera si banca – 1. Deadlift
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- Antrenament acasa – Cu haltera si banca – 2. Flat-bench press
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- Antrenament acasa – Cu haltera si banca – 3. Bent-over row
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- Antrenament acasa – Cu haltera si banca – 4. Standing barbell press
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- Antrenament acasa – Cu haltera si banca – 5. Standing barbell curl
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- Antrenament acasa – Cu haltera si banca – 6. Flat-bench french press
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- Antrenament acasa – Cu haltera si banca – 7. Lying knee raise-reverse crunch
Antrenament fara echipament
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- Antrenament acasa – Fara echipament – Program
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- Antrenament acasa – Fara echipament – 1. Bodyweight squat
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- Antrenament acasa – Fara echipament – 2. Side-to-side lunge
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- Antrenament acasa – Fara echipament – 3. Inverted push-up
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- Antrenament acasa – Fara echipament – 4. Push-up
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- Antrenament acasa – Fara echipament – 5. Close-grip push-up
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- Antrenament acasa – Fara echipament – 6. Lying torso raise
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- Antrenament acasa – Fara echipament – 7. Weightless concentration curl
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- Antrenament acasa – Fara echipament – 8. Crunch
Antrenament pentru rezistenta
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- Antrenament acasa – Rezistenta – Program
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- Antrenament acasa – Rezistenta – 1. Squat
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- Antrenament acasa – Rezistenta – 2. Chest press
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- Antrenament acasa – Rezistenta – 3. Seated row
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- Antrenament acasa – Rezistenta – 4. Shoulder press
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- Antrenament acasa – Rezistenta – 5. Biceps curl
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- Antrenament acasa – Rezistenta – 6. Calf raise
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- Antrenament acasa – Rezistenta – 7. Overhead triceps extension
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- Antrenament acasa – Rezistenta – 8. Crunch
Elemente de nutritie pentru fitness
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- Nutritie 1. 5 principii universale de sanatate fizica
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- Nutritie 2. 10 reguli de nutritie esentiale pentru eliminarea grasimilor
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- Nutritie 3. 10 reguli de nutritie esentiale pentru cresterea masei musculare
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