Typ ruchu: złożone
-
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.
-
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.…
-
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…
-
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…
-
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…
-
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.