Cel: początkujący
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Deska (plank)
Get into a position on the floor supporting your weight on your forearms and toes. Arms are bent and directly below the shoulder. Keep your body straight at all times and hold this position as long as possible. To increase difficulty an arm or leg can be raised while performing this exercise.
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Skłony tułowia (sit-upy)
Sit on a mat, your calves are resting on a bench, the knees make a right angle. Hold your hands behind your neck. Go now up with a rolling movement of your back, you should feel how the individual vertebrae lose contact with the mat. At the highest point, contract your abs as much as…
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Przysiady
Place a barbell in a rack just below shoulder-height. Dip under the bar to put it behind the neck across the top of the back, and grip the bar with the hands wider than shoulder-width apart. Lift the chest up and squeeze the shoulder blades together to keep the straight back throughout the entire movement.…
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Przysiad przy ścianie
Find a nice flat piece of wall and stand with your back leaning against the wall. Slowly slide down the wall while moving your feet away from it, until your thighs are parallel to the ground and both your knees and your hips are bent at a 90° angle. Cross your arms in front of…
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Naprzemienne uginanie młotkowe
Stand with your knees slightly bent and your back straight. Hold a dumbbell in each hand, using a neutral grip at your sides.
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Wyciskanie nogami na suwnicy
The leg press is a weight training exercise in which the individual pushes a weight or resistance away from them using their legs.
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Mostek biodrowy
Lie on you back with your hips and knees flexed, feet on the ground. From this position, raise your butt off of the ground to a height where your body makes a straight line from your knees to your shoulders. To make the exercise more intense, you can add weight by letting a barbell rest…
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Brzuszki
Lay down on your back a soft surface, the feet are on the floor. Ask a partner or use some other help (barbell, etc.) to keep them fixed, your hands are behind your head. From this position move your upper body up till your head or elbows touch your knees. Do this movement by rolling…
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Wznosy hantli bokiem
This exercise works the deltoid muscle of the shoulder. The movement starts with the arms straight, and the hands holding weights at the sides or in front of the body. Body is in a slight forward-leaning position with hips and knees bent a little. Arms are kept straight or slightly bent, and raised through an…
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Uginanie nóg leżąc
The leg curl, also known as the hamstring curl, is an isolation exercise that targets the hamstring muscles. The exercise involves flexing the lower leg against resistance towards the buttocks. Other exercises that can be used to strengthen the hamstrings are the glute-ham raise and the deadlift.