Mięsień: pośladki
-
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.
-
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.
-
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.…
-
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…
-
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…
-
Wypychanie bioder (hip thrust)
The bar should go directly on your upper thigh, directly below your crotch. Your feet should be directly under your knees. Push your hips up so that you form a straight line from your knees to your shoulders. Use a pad for comfort.
-
Wykroki
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.