Kas Gruplarına Göre Hareket İsimleri - Gym Center - Vücut Geliştirme

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

KAS GRUBU	SIRA NO.	HAREKETLER
1- MİDE-BEL	1	Sit-Up
Abdominal	2	Roman Chair Sit-Up
Oblique	3	Incline Bench Sit-Up
	4	Incline B. Leg Raise
	5	Hanging Leg Raise
	6	Crunch
	7	Cable Crunch
	8	Side Bend
	9	Standing - Seated Bar Twist
	10	Bent Over Bar Twist
	11	Lying Knee-Up
	12	Seated Knee-Up
	13	Goodmorning Exercise
	14	Hyper Extension
	15	Dead Lift
	16	Hanging Side Leg Raise
	17	Lower Back Machine
	18	Abdominal Crunch Mach

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

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

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

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

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

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

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

9- ÖNKOL BİLEK	1	Barbell Wirst Curl
PARMAKLAR	2	Barbell Reverse Wirst Curl
Forearm-Wrist	3	Dumbbell Wirst Curl
Fingers	4	Standing Barbell Reverse Curl
	5	Supination - Pronation
	6	Radial - Ulnar Flexion
	7	Wrist Roller
	8	Ring Finger Flexion

10- BOYUN	1	Neck Raise with Weight
Neck	2	Reverse Neck Raise
	3	Lying Neck Side Raise

* Erol Uğur, Özer Baysaling, "Herkes İçin Spor"