Cel: siłownia
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Podciąganie na drążku
Grab the pull up bar with a wide grip, the body is hanging freely. Keep your chest out and pull yourself up till your chin reaches the bar or it touches your neck, if you want to pull behind you. Go with a slow and controlled movement down, always keeping the chest out.
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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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Wyciskanie sztangi na ławce płaskiej
Lay down on a bench, the bar should be directly above your eyes, the knees are somewhat angled and the feet are firmly on the floor. Concentrate, breath deeply and grab the bar more than shoulder wide. Bring it slowly down till it briefly touches your chest at the height of your nipples. Push the…
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Dipy (pompki na poręczach)
A dip is an upper-body strength exercise. Narrow, shoulder-width dips primarily train the triceps, with major synergists being the anterior deltoid, the pectoralis muscles (sternal, clavicular, and minor), and the rhomboid muscles of the back (in that order).[1] Wide arm training places additional emphasis on the pectoral muscles, similar in respect to the way a…
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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.
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Prostowanie nóg na maszynie
The leg extension is a resistance weight training exercise that targets the quadriceps muscle in the legs. The exercise is done using a machine called the Leg Extension Machine. There are various manufacturers of these machines and each one is slightly different. Most gym and weight rooms will have the machine in their facility. The…
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Wiosłowanie na wyciągu siedząc
Take a seat on the machine with your feet planted, a little wider than shoulder width. Drive the heels, and squeeze the glutes. Grab onto the cable handle. Sit up tall with a slight bend through the knees. Tighten up the abs and low back to maintain a perpendicular angle to the floor with your…