Typ ruchu: izolacja
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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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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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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.
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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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Prostowanie nóg na maszynie
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.