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