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Alt 10 March 2009, 07:17
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Standart Kas gruplarina göre hareket isimleri tablosu

.:: KAS GRUPLARINA GÖRE HAREKET İSİMLERİ TABLOSU ::.




1- MİDE-BEL(ABDOMİNAL OBLİGUE)



1Sit-Up

2Roman Chair Sit-Up
3Incline Bench Sit-Up
4Incline B. Leg Raise
5Hanging Leg Raise
6Crunch
7Cable Crunch
8Side Bend
9Standing - Seated Bar Twist
10Bent Over Bar Twist
11Lying Knee-Up
12Seated Knee-Up
13Goodmorning Exercise
14Hyper Extension
15Dead Lift
16Hanging Side Leg Raise
17Lower Back Machine
18Abdominal Crunch Mach



2- BACAK(LEG)



1Squat
2Hack Squat
3Leg Press
4Leg Extension
5Lying Leg Curl
6Barbell Lunge
7Standing Leg Curl
8Leg Adduction
9Leg Abduction
10Side to Side Lunge
11Gluteus Kick Back
12Sitting Leg Press



3- BALDIR(GASTROCNEMİUS)



1Standing Calf Raise
2One Leg Calf Raise
3Sitting Calf
4Dankey Calf Raise
5Leg Press Calf Raise
6Tibialis Extension



4- SIRT(LATİSSİMUS DORSİ)



1Bent Over Barbell Rowing
2One Arm Dumbbell Rowing
3T-Bar Rowing
4Seated Cable Rowing
5Wide Grip Chin
6Pulldown
7Close Grip Pulldown
8Serratus Extension
9One Arm Cable Rowing
10Close Grip Chin
11Low Rowing Machine



5- GÖĞÜS(PECTORALİS)



1Bench Press
2Decline Bench Press
3Incline Bench Press
4Incline B. Dumbbell Pr.
5Dumbbell Bench Press
6Dumbbell Flying
7Decline B.D. Flying
8Incline B.D. Flying
9Pec Dec Flying
10Parallel bar Dips
11Cable Cross Over
12Cross B.D. Pullover
13Barbell Pullover
14Push - up
15Chest Press Machine



6- OMUZ(DELTOİD)



1Standing Barbell Press (Military Press)
2Barbell Press Behind Neck
3Standing Dumbell Press
4Seated Dumbell Press
5Uprigth Rowing
6D. Side Lateral Raise
7Barbell Front Raise
8D. Alternative Front Raise
9Bent Over Side Lateral Raise
10Lying Side Lateral Raise
11Incline Bench D. Side L. Raise
12Dumbbell & Barbell Shrug
13Reverse Lateral Arm Raise
14Side Lateral Raise Machine
15One Arm Cable Side Lateral Raise16Rear Deltoid Machine



7- ARKA KOL(TRİCEPS)



1Close Grip Bench Press
2Lying Barbell Triceps Extension
3Triceps Parallel Dips
4Standing B. Triceps Ext.
5One Arm D. Triceps Ext.
6Seated One D. Triceps Extension
7Triceps Push Down
8One Arm Pulley Push D.
9Long Cable Triceps Ext.
10Dumbell Triceps Rear R.
11One Arm Lying Triceps Extension
12Triceps Bench Dips
13Reverse Triceps Push D.
14Triceps Extension Machine



8- PAZU(BİCEPS)



1Standing Barbell Curl
2Standing Dumbbell Curl
3Barbell Dumbbell Preacher Curl
4Seated Dumbbell Curl
5Hammer Curl
6Incline Bench Dumbbell Curl
7D. Concentration Curl
8Bent Over Dumbbell Concentration Curl
9Close Grip Chin Curl
10Arm Curl Machine



9- ÖNKOL BİLEK PARMAKLAR(FOREARM-WRİST FİNGERS)



1Barbell Wirst Curl

2Barbell Reverse Wirst Curl

3Dumbbell Wirst Curl
4Standing Barbell Reverse Curl
5Supination - Pronation
6Radial - Ulnar Flexion
7Wrist Roller
8Ring Finger Flexion



10- BOYUN(NECK)



1Neck Raise with Weight
2Reverse Neck Raise
3Lying Neck Side Raise
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