naily.fit

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  • Wyciskanie sztangi na ławce płaskiej

    Wyciskanie sztangi na ławce płaskiej

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    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…

  • Dipy (pompki na poręczach)

    Dipy (pompki na poręczach)

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    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…

  • Burpees

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    Jump, lay down on your chest, do a pushup then jump, repeat

  • Wyciskanie nad głowę

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  • Wspinaczka (mountain climbers)

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    Starting position: Start in the upright push-up position, aka. the high plank position.Hands should be directly under your shoulders.Keep your head in line with your back, facing the floor.Feet should be about hip-width apart. Steps: Move one knee toward the center of your body, towards your elbows, keeping the other leg extended. In a quick…