naily.fit

Mięsień: czworogłowy uda

  • Wyciskanie nogami na suwnicy

    Wyciskanie nogami na suwnicy

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    The leg press is a weight training exercise in which the individual pushes a weight or resistance away from them using their legs.

  • Przysiady

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    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.…

  • Przysiad przy ścianie

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    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…

  • Prostowanie nóg na maszynie

    Prostowanie nóg na maszynie

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    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…

  • Prostowanie nóg na maszynie

    Prostowanie nóg na maszynie

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    Is an isolation exercise focused on the quadriceps, which are made up of four specific muscles on the front of your thigh—the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.

  • Burpees

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

  • 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…

  • Wykroki

    Wykroki

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    Starting position: Stand with back straight. Steps: Take a large step forward with your left leg. Bring your pelvis down until you almost touch the floor with your right knee. Bring your pelvis back up. Return to the starting position by stepping back. Repeat, switching legs each time.