https://passion4profession.net/en/exercises/abdominals/alternating-crunch-1https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/cover_1_1_simple__20180124_145040.pngAlternating CrunchThe alternating crunch is a perfect exercise for sculpting effectively the abdomen and obtaining a terrific six pack. The alternating crunch helps to strengthen and tone the rectus abdominus and the oblique abdominals but not only: this exercise also gives greater stability to the muscles of the lower back.https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/loop_1_1_simple_20180122_130408.mp442018-01-22yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/crunch-alternato-1https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/cover_1_1_simple__20180124_145040.pngCrunch alternatoIl crunch alternato è un esercizio perfetto per scolpire efficacemente il proprio addome e ottenere un six pack da urlo. Il crunch alternato aiuta a rafforzare e tonificare il retto dell'addome e gli addominali obliqui ma non solo: questo esercizio infatti dà maggior stabilità anche ai muscoli della parte bassa della schiena.https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/loop_1_1_simple_20180122_130408.mp442018-01-22yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/abdominales-con-elevaciones-alternas-1https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/cover_1_1_simple__20180124_145040.pngAbdominales con elevaciones alternasLas abdominales con elevaciones alternas constituyen un ejercicio perfecto para esculpir el abdomen de forma eficaz y obtener una tableta de chocolate espectacular. Las abdominales alternas ayudan a fortalecer y tonificar el músculo recto del abdomen y los abdominales oblicuos. Pero eso no es todo: este ejercicio también aporta una mayor estabilidad a los músculos de la parte inferior de la espalda.https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/loop_1_1_simple_20180122_130408.mp442018-01-22yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/abdominaux-alternes-1https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/cover_1_1_simple__20180124_145040.pngAbdominaux AlternésLes abdominaux alternés sont l’exercice idéal pour bien sculpter l’abdomen et obtenir de supers six abdominaux. Les abdominaux alternés contribuent à renforcer et à tonifier le droit de l’abdomen et les abdominaux obliques mais encore : cet exercice procure une meilleure stabilité aux muscles du bas du dos.https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/loop_1_1_simple_20180122_130408.mp442018-01-22yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/wechsel-crunch-1https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/cover_1_1_simple__20180124_145040.pngWechsel-CrunchDer Wechsel-Crunch ist die perfekte Übung, um effektiv den Bauch zu formen und einen tollen Sixpack zu bekommen. Der Wechsel-Crunch hilft, die Rektusabdominis und die schrägen Bauchmuskeln zu stärken und zu formen, aber nicht nur das: diese Übung gibt auch eine größere Stabilität in den Muskeln des unteren Rückens.https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/loop_1_1_simple_20180122_130408.mp442018-01-22yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/abdominal-alternada-1https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/cover_1_1_simple__20180124_145040.pngAbdominal alternadaA abdominal alternada é um exercício perfeito para efetivamente esculpir o abdômen e para obter um tanquinho fantástico. A abdominal alternada ajuda a fortalecer e tonificar o músculo reto abdominal e os músculos abdominais oblíquos, mas não para por ai: este exercício também confere maior estabilidade aos músculos da região lombar.https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/loop_1_1_simple_20180122_130408.mp442018-01-22yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/переменные-скручивания-1https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/cover_1_1_simple__20180124_145040.pngПеременные скручиванияПеременные скручивания — это идеальное упражнение для эффективного придания формы вашему животу и создания шести потрясающих кубиков на прессе. Переменные скручивания способствуют укреплению и тонусу прямой брюшной мышцы и косых мышц пресса, но позволяют добиться не только этого — данное упражнение также придает большую устойчивость мышцам нижней части спины.https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/loop_1_1_simple_20180122_130408.mp442018-01-22yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/alternating-crunch-1https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/cover_1_1_simple__20180124_145040.pngAlternating crunchAlternating crunch karın kaslarına şekil vermek ve müthiş bir altılı karın kası sağlamak için mükemmel bir egzersizdir. Alternating crunch karın etrafı kasları ve eğik karın kaslarını güçlendirmeye ve serteştirmeye yardımcı olmakla kalmaz ayrıca: bu egzersiz alt bel kaslarına muazzam bir dayanım kazandırır.https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/loop_1_1_simple_20180122_130408.mp442018-01-22yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/تمرين-التناوب-1https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/cover_1_1_simple__20180124_145040.pngتمرين التناوبتمرين التناوب هو تمرين مثالي لنحت البطن على نحو أكثر فعالية وللحصول على عضلات بطن مستقيمة. تمرين التناوب يساعد على تقوية وتنسيق شكل عضلة البطن المستقيمة وعضلة البطن الخارجية المائلة ولكن ليس هذا فحسب: يمنح هذا التمرين أيضا المزيد من الاستقرار للعضلات الموجودة أسفل الظهر.https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/loop_1_1_simple_20180122_130408.mp442018-01-22yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/交互腹筋運動-1https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/cover_1_1_simple__20180124_145040.png交互腹筋運動交互腹筋運動は効果的に腹部の改造をするのに最適で、美しく割れた腹筋を手に入れることができます。交互腹筋運動は腹直筋と斜腹筋を強化、調整するのに役立ち、さらに背下部の筋肉により高い安定性を提供してくれます。https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/loop_1_1_simple_20180122_130408.mp442018-01-22yesnoP4Phttps://passion4profession.net/ko/exercises/복근/alternating-crunch-1https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/cover_1_1_simple__20180124_145040.pngAlternating crunchAlternating crunch는 복근을 효과적으로 만들고 멋진 식스팩을 얻기 위한 완벽한 운동입니다. Alternating crunch는 복직근과 복사근을 강화하고 탄력 있게 만드는 데 도움을 줄 뿐만 아니라, 아래쪽 등 근육도 더욱 안정감 있게 만들어 줍니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/loop_1_1_simple_20180122_130408.mp442018-01-22yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/naprzemienne-spiecia-brzucha-1https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/cover_1_1_simple__20180124_145040.pngNaprzemienne spięcia brzuchaNaprzemienne spięcia brzucha to idealne ćwiczenie pozwalające wypracować rzeźbę mięśni brzucha i uzyskać doskonały „kaloryfer”. Naprzemienne spięcia brzucha pomagają wzmocnić i kształtować mięsień prosty brzucha oraz mięśnie skośne brzucha, ale nie tylko: ćwiczenie to zapewnia również lepszą stabilność mięśniom dolnych partii pleców.https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/loop_1_1_simple_20180122_130408.mp442018-01-22yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/交替卷腹-1https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/cover_1_1_simple__20180124_145040.png交替卷腹交替卷腹是塑造腹部并获得六块傲人腹肌的完美锻炼方法。交替卷腹有助于加强并调和腹直肌和腹斜肌，但好处还不仅如此：这个练习会让背部下方肌肉具有更大的稳定性。https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/loop_1_1_simple_20180122_130408.mp442018-01-22yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/wisselende-crunch-1https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/cover_1_1_simple__20180124_145040.pngWisselende crunchDe wisselende crunch is een perfecte oefening om de buikspieren effectief mee te trainen en om een prachtige sixpack te krijgen. De wisselende crunch helpt om de rechte en schuine buikspieren mee te versterken en te vormen, maar dat niet alleen: deze oefening geeft ook een grotere stabiliteit aan de spieren van de onderrug.https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/loop_1_1_simple_20180122_130408.mp442018-01-22yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/alternerande-magpressar-1https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/cover_1_1_simple__20180124_145040.pngAlternerande magpressarDen alternerande magpressen är den perfekta övningen för att effektivt skulptera dina magmuskler. Den alternerande magpressen låter dig stärka och tona din buk och sneda bukmuskler, men hjälper dig också få bättre stabilitet i musklerna i nedre delen av ryggen.https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/loop_1_1_simple_20180122_130408.mp442018-01-22yesnoP4Phttps://passion4profession.net/da/ovelser/mave/vekslende-mavebøjning-1https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/cover_1_1_simple__20180124_145040.pngVekslende mavebøjningDen vekslende mavebøjning er en perfekt øvelse til effektivt at forme maven og få en fantastisk sixpack. Den vekslende mavebøjning hjælper med at styrke og tone rectus abdominus og de skrå mavemuskler, men ikke kun det: øvelsen giver også større stabilitet til musklerne på lænden.https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/loop_1_1_simple_20180122_130408.mp442018-01-22yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/vuorotteleva-istumaannousu-1https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/cover_1_1_simple__20180124_145040.pngVuorotteleva istumaannousuVuorotteleva istumaannousu on täydellinen liike vatsanseudun muotoiluun ja mahtavan sikspäkin saavuttamiseen. Vuorotteleva istumaannousu vahvistaa ja kiinteyttää suoraa ja sivuttaista vatsalihasta. Sen lisäksi tämä liike vakauttaa alaselän lihaksia.https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/loop_1_1_simple_20180122_130408.mp442018-01-22yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/alternerende-crunches-1https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/cover_1_1_simple__20180124_145040.pngAlternerende crunchesAlternerende crunches er en perfekt øvelse for å effektivt forme magen og få en utrolig bra six pack. Alternerende crunches bidrar til å styrke og tone rectus abdominus og sidemusklene. Men ikke bare det: Denne øvelsen gir også større stabilitet i musklene i korsryggen.https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/loop_1_1_simple_20180122_130408.mp442018-01-22yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/abdomene-alternative-1https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/cover_1_1_simple__20180124_145040.pngAbdomene alternativeAbdomenele executate alternativ sunt exercițiul perfect pentru sculptarea efectivă a abdomenului și obținerea unor mușhi abdominali perfect conturați. Abdomenele alternative ajută la întărirea și tonifierea mușchilor abdominali drepți și a celor oblici, dar nu numai: acest exercițiu conferă și o mai mare stabilitate mușchilor de la baza spatelui.https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/loop_1_1_simple_20180122_130408.mp442018-01-22yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/εναλλασσομενα-ροκανισματα-1https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/cover_1_1_simple__20180124_145040.pngΕναλλασσόμενα ροκανίσματαΤα εναλλασσόμενα ροκανίσματα είναι μια τέλεια άσκηση για την αποτελεσματική σμίλευση των κοιλιακών και για την απόκτηση ενός φοβερού six pack. Τα εναλλασσόμενα ροκανίσματα βοηθούν στο να δυναμώσουν και να τονίσουν τους κάτω κοιλιακούς και τους πλάγιους κοιλιακούς αλλά όχι μόνο: αυτή η άσκηση επίσης δίνει μεγαλύτερη σταθερότητα στους μύες του κάτω μέρους της μέσης.https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/loop_1_1_simple_20180122_130408.mp442018-01-22yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/आल्टरनेटिंग-क्रंच-1https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/cover_1_1_simple__20180124_145040.pngआल्टरनेटिंग क्रंचआल्टरनेटिंग क्रंच पेट को प्रभावी ढंग से सुघड़ बनाने और शानदार सिक्स पैक पाने की बढ़िया कसरत है। आल्टरनेटिंग क्रंच न केवल रेक्टस एब्डॉमिनस और ऑब्लिक एब्डॉमिनल्स को सशक्त और तानपूर्ण बनाने में मदद करती है बल्कि यह कसरत निचली पीठ की माँसपेशियों को अधिक स्थिरता भी देती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/loop_1_1_simple_20180122_130408.mp442018-01-22yesnoP4Phttps://passion4profession.net/id/latihan/perut/355-1https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/cover_1_1_simple__20180124_145040.png355357https://p4ppullzone.b-cdn.net/api_v2/exercises/1/trainer_media/loop_1_1_simple_20180122_130408.mp442018-01-22yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/legs-elevation-in-4-strokes-2https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/cover_2_1_simple__20180124_145243.pngLegs elevation in 4 strokesThis exercise is a classic workout for the so-called "lower abs". As always we would like to specify that the rectus abdominis muscle is a unique and wide muscle, but has areas that can be stimulated and strengthened through targeted exercises. The case of the abdominals with elevation of the legs in 4 strokes is one example: thanks to the alternating elevation and lowering of the legs, the lower abdomen will be stimulated more effectively.https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/loop_2_1_simple_20180122_131625.mp442018-01-22yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/elevazione-gambe-in-4-tempi-2https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/cover_2_1_simple__20180124_145243.pngElevazione gambe in 4 tempiQuesto esercizio è un classico dell'allenamento per i cosiddetti “addominali bassi”. Come sempre ci teniamo a specificare che il muscolo retto dell'addome è un muscolo unico e vasto, che però ha delle aree che possono essere stimolate e rafforzate attraverso degli esercizi mirati. Il caso degli addominali con elevazione della gambe in 4 tempi ne è un esempio: grazie all'elevazione e abbassamento alternato delle gambe, la parte bassa dell'addome verrà stimolata più efficacemente.https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/loop_2_1_simple_20180122_131625.mp442018-01-22yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/elevacion-de-piernas-en-4-pasos-2https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/cover_2_1_simple__20180124_145243.pngElevación de piernas en 4 pasosEste ejercicio es un entrenamiento básico para los llamados “abdominales inferiores”. Como siempre, nos gustaría especificar que el músculo recto mayor del abdomen es un músculo único y amplio, pero tiene zonas que pueden estimularse y fortalecerse mediante ejercicios específicos. El caso de abdominales con elevación de piernas en 4 pasos es un ejemplo: gracias a las elevaciones y bajadas alternas de las piernas, el abdomen inferior se estimulará con mayor eficacia.https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/loop_2_1_simple_20180122_131625.mp442018-01-22yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/elevation-des-jambes-en-4-temps-2https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/cover_2_1_simple__20180124_145243.pngÉlévation des jambes en 4 tempsCet exercice est un exercice classique pour ce qu’on appelle les « abdominaux ». Comme toujours, nous tenons à préciser que le muscle grand droit de l'abdomen est un muscle unique et large, mais qui a des zones pouvant être stimulées et renforcées par des exercices ciblés. Le cas des abdominaux avec élévation des jambes en 4 temps est un exemple : grâce à l'élévation et l'abaissement alternatifs des jambes, le bas-ventre sera stimulé plus efficacement.https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/loop_2_1_simple_20180122_131625.mp442018-01-22yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/anheben-der-beine-im-4-takt-2https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/cover_2_1_simple__20180124_145243.pngAnheben der Beine im 4-TaktDiese Übung ist ein klassisches Training für die sogenannten "unteren Bauchmuskeln". Wie immer möchten wir erläutern, dass der gerade Bauchmuskel ein einzigartiger und breiter Muskel ist, aber Bereiche hat, die durch gezielte Übungen angeregt und verstärkt werden können. Der Fall der Bauchmuskeln mit Anheben der Beine im 4-Takt ist ein Beispiel: Durch das abwechselnde Anheben und Senken der Beine wird der Unterbauch besser stimuliert.https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/loop_2_1_simple_20180122_131625.mp442018-01-22yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/elevacao-pernas-em-4-tempos-2https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/cover_2_1_simple__20180124_145243.pngElevação pernas em 4 temposEste exercício é um treino clássico para a zona chamada de "abdominal inferior". Como sempre, gostaríamos de especificar que o músculo rectus abdominis é um músculo singular e largo, mas apresenta áreas que podem ser estimuladas e reforçadas através de exercícios direcionados. Um exemplo é o caso dos abdominais com elevação das pernas em 4 tempos: graças à subida e à descida alternadas das pernas, o abdômen inferior será estimulado com maior eficácia.https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/loop_2_1_simple_20180122_131625.mp442018-01-22yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/подъем-ног-за-4-такта-2https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/cover_2_1_simple__20180124_145243.pngПодъем ног за 4 тактаЭто упражнение – классика для так называемого нижнего пресса. Как обычно, мы хотели бы упомянуть, что прямая мышца живота – уникальная и широкая мышца, но некоторые ее области можно стимулировать и укрепить специальными упражнениями. Одно из таких упражнений – поднятие ног в 4 такта. Благодаря попеременному подъему и опусканию ног нижние мышцы пресса стимулируются более эффективно.https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/loop_2_1_simple_20180122_131625.mp442018-01-22yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/4-hamlede-bacakları-kaldırmak-2https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/cover_2_1_simple__20180124_145243.png4 hamlede bacakları kaldırmakBu egzersiz “alt karın” kasları için klasik bir egzersizdir. Her zaman olduğu gibi belirtmek isteriz ki, rektus abdominal kası eşsiz ve geniş bir kastır, fakat hedefli egzersizler tarafından uyarılabilen ve güçlendirilebilen alanlara sahiptir. 4 hamlede bacakları kaldırmak karın kaslarını çalıştırmak için bir örnektir: bacakları değişken şekilde kaldırıp indirirerek alt karın kasları daha etkin bir şekilde uyarılacaktır.https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/loop_2_1_simple_20180122_131625.mp442018-01-22yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/الرفع-المتكرر-للساقين-بالتناوب-2https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/cover_2_1_simple__20180124_145243.pngالرفع المتكرر للساقين بالتناوبهذا التمريد هو عبارة عن تمرين تقليدي لما يسمى باسم "عضلات البطن السفلى". كما هو الحال دائما، نود أن نوضح أن عضلات البطن المستقيمة هي عضلات تمتد على مساحة واسعة من البطن، ولكنها تحتوى على مناطق يمكن تحفيزها وتعزيزها من خلال التمرينات التي تستهدف تلك المنطقة. في تمرين الرفع المتكرر للساقين بالتناوب هناك مثال واحد: بفضل رفع وخفض الساقين بالتناوب فإن الجزء السفلي من البطن سيتم تحفيزه بشكل أكثر فعالية.https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/loop_2_1_simple_20180122_131625.mp442018-01-22yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/4ストロークの脚上げ-2https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/cover_2_1_simple__20180124_145243.png4ストロークの脚上げこのエクササイズは「下腹部」と言われる場所のための典型的な運動です。腹直筋は他の筋肉とは違って幅が広い筋肉ですが、特別な数種のエクササイズでその箇所に刺激を与えて強化することができることをよく覚えておいてください。 4ストロークの脚上げでの腹筋運動はこのようなエクササイズの一例です。脚の上げ下げを交互に行うので、下腹部がさらに効果的に刺激されます。https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/loop_2_1_simple_20180122_131625.mp442018-01-22yesnoP4Phttps://passion4profession.net/ko/exercises/복근/4단계-다리-올리기-2https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/cover_2_1_simple__20180124_145243.png4단계 다리 올리기이 훈련은 "하복부 강화"를 위한 대표적인 운동입니다. 일반적으로 복직근은 독특하면서 넓게 퍼진 근육으로 정의하지만, 국소 지향적 운동을 통해 이 근육을 자극하고 강화할 수 있습니다. 다리를 4단계로 올려 복근을 강화하는 것이 바로 한 예입니다. 다리를 번갈아 올리면서 내리기 때문에 하복부가 보다 효과적으로 자극됩니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/loop_2_1_simple_20180122_131625.mp442018-01-22yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/unoszenie-nog-w-4-ruchach-2https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/cover_2_1_simple__20180124_145243.pngUnoszenie nóg w 4 ruchachTo ćwiczenie jest klasycznym treningiem dla tak zwanych „dolnych partii brzucha”. Jak zwykle chcielibyśmy uściślić, że mięsień prosty brzucha jest wyjątkowym i szerokim mięśniem, lecz posiada partie, które mogą być stymulowane i wzmacniane poprzez ukierunkowane ćwiczenia. Przypadek mięśni brzucha z unoszeniem nóg w 4 ruchach jest jednym z przykładów: dzięki naprzemiennemu unoszeniu i opuszczaniu nóg, dolne mięśnie brzucha będą skuteczniej stymulowane.https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/loop_2_1_simple_20180122_131625.mp442018-01-22yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/4下抬腿-2https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/cover_2_1_simple__20180124_145243.png4下抬腿这项锻炼对所谓的“下腹部”是经典的健身。正如一直以来，我们想要指出腹直肌是一块独特宽大的肌肉，但有区域是可以通过针对性锻炼被刺激并加强的。 4下抬腿锻炼腹部是一个例子：多亏了双腿的交替抬高和降低，下腹部将更有效地被刺激。https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/loop_2_1_simple_20180122_131625.mp442018-01-22yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/optillen-van-de-benen-in-4-fasen-2https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/cover_2_1_simple__20180124_145243.pngOptillen van de benen in 4 fasenDeze oefening is een klassieke training voor de zogenaamde "lagere buikspieren". Zoals altijd willen we aangeven dat de rectus abdominis een unieke en brede spier is, maar die gebieden heeft die kunnen worden gestimuleerd en versterkt door gerichte oefeningen. Hier is de training van de buikspieren door het optillen van de benen in 4 fasen een voorbeeld van: dankzij het afwisselend optillen en laten zakken van de benen, zullen de lagere buikspieren beter worden gestimuleerd.https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/loop_2_1_simple_20180122_131625.mp442018-01-22yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/benlyft-i-4-steg-2https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/cover_2_1_simple__20180124_145243.pngBenlyft i 4 stegDetta är en klassisk övning för de så kallade ”nedre magmusklerna”. Som vanligt vill vi påpeka att rectus abdominis-muskeln är en unik och omfattande muskel, däremot består den av många områden som kan stimuleras och stärkas via specifika övningar. Benlyft i 4 steg är en sådan övning: tack vare de växelvisa benlyften- och sänkningarna stimuleras den nedre delen av magmuskulaturen effektivt.https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/loop_2_1_simple_20180122_131625.mp442018-01-22yesnoP4Phttps://passion4profession.net/da/ovelser/mave/benløft-i-4-trin-2https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/cover_2_1_simple__20180124_145243.pngBenløft i 4 trinDenne øvelse er en klassisk øvelse for de såkaldte “nedre mavemuskler”. Som altid, vil vi gerne understrege at musklen rectus abdominus (den lange lige mavemuskel) er en enestående og bred muskel, som har områder der kan stimuleres via målrettede øvelser. Denne øvelse med benløft i 4 trin er ét eksempel: takket være skiftevist at hæve og sænke benene, stimuleres den nedre del af mavemusklerne mere effektivt.https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/loop_2_1_simple_20180122_131625.mp442018-01-22yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/jalkojen-nosto-neljassa-vaiheessa-2https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/cover_2_1_simple__20180124_145243.pngJalkojen nosto neljässä vaiheessaTämä liike on klassinen treeni niin sanotuille “alemmille vatsalihaksille”. Kuten aina, haluamme painottaa, että suora vatsalihas on yhtenäinen leveä lihas, mutta sen eri alueita voidaan stimuloida ja vahvistaa kohdennetuilla harjoituksilla. Vatsalihasliike, jossa jalkoja kohotetaan neljässä vaiheessa, on yksi esimerkki: jalkojen vuorottaisen nostamisen ja laskemisen ansiosta vatsalihasten alaosa stimuloituu tehokkaammin.https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/loop_2_1_simple_20180122_131625.mp442018-01-22yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/ben-løft-i-fire-steg-2https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/cover_2_1_simple__20180124_145243.pngBen løft i fire stegDenne øvelsen er en klassisk trening for de såkalte "nedre magemuskler". Som alltid ønsker vi å presisere at rectus abdominis muskelen er en unik og bred muskel, men har områder som kan bli stimulert og styrket gjennom målrettede øvelser. Tilfelle av magemuskler med heving av bena i fire steg er ett eksempel: takket være vekslende heving og senking av bena, vil nedre del av magen bli stimulert mer effektivt.https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/loop_2_1_simple_20180122_131625.mp442018-01-22yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/ridicarea-picioarelor-in-4-timpi-2https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/cover_2_1_simple__20180124_145243.pngRidicarea picioarelor în 4 timpiAcest exercițiu este un antrenament clasic al așa-numiților “mușchi abdominali inferiori”. Ca de fiecare dată, menționăm că mușchiul abdominal drept este un mușchi unic și extins, dar are zone care pot fi stimulate și întărite cu ajutorul unor exerciții specifice. Un exemplu elocvent în acest sens este ridicarea picioarelor în 4 timpi: datorită alternării gradelor de ridicare și de coborâre a picioarelor, abdomenul inferior va fi stimulat mai eficient.https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/loop_2_1_simple_20180122_131625.mp442018-01-22yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/aνυψωση-ποδιων-σε-4-κινησεις-2https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/cover_2_1_simple__20180124_145243.pngAνύψωση ποδιών σε 4 κινήσειςΑυτή η άσκηση είναι η κλασική προπόνηση για τους επονομαζόμενους «κάτω κοιλιακούς». Όπως πάντα, θα θέλαμε να επισημάνουμε ότι ο ορθός κοιλιακός μυς είναι ένας μοναδικός και φαρδύς μυς, αλλά έχει περιοχές που μπορούν να ενεργοποιηθούν και να ενδυναμωθούν μέσα από στοχευμένες ασκήσεις. Η περίπτωση των κοιλιακών με ανύψωση των ποδιών σε 4 κινήσεις είναι ένα παράδειγμα: χάρη στο εναλλάξ σήκωμα και χαμήλωμα των ποδιών, το κάτω μέρος της κοιλιάς ενεργοποιείται πιο αποτελεσματικά.https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/loop_2_1_simple_20180122_131625.mp442018-01-22yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/4-चरणों-में-पैरों-को-उठाना-2https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/cover_2_1_simple__20180124_145243.png4 चरणों में पैरों को उठानायह कसरत तथाकथित “पेट की निचली पेशियों” के लिए आदर्श व्यायाम है। हमेशा की तरह हम स्पष्ट करना चाहेंगे कि रेक्टस ऐब्डॉमिनिस एक अनूठी और चौड़ी मांसपेशी है, लेकिन इसमें ऐसे क्षेत्र हैं जिन्हें लक्ष्यित कसरतों के माध्यम से प्रेरित और मजबूत किया जा सकता है। 4 चरणों में पैरों को उठाने के साथ पेट की मांसपेशियों का वृत्तांत एक उदाहरण है: पैरों को बारी-बारी से ऊपर उठाने और नीचे लाने से, निचला पेट अधिक प्रभावी रूप से प्रेरित होता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/loop_2_1_simple_20180122_131625.mp442018-01-22yesnoP4Phttps://passion4profession.net/id/latihan/perut/361-2https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/cover_2_1_simple__20180124_145243.png361363https://p4ppullzone.b-cdn.net/api_v2/exercises/2/trainer_media/loop_2_1_simple_20180122_131625.mp442018-01-22yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/alternating-beat-abs-3https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/cover_3_1_simple__20180124_145333.pngAlternating Beat AbsThis exercise strengthens the lower abdominal muscles and improves your balance. It's a good choice for those looking to build core stability and get a nicely shaped six-pack.https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/loop_3_1_simple_20180122_131801.mp422018-01-22yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/contrazione-alternata-addominali-3https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/cover_3_1_simple__20180124_145333.pngContrazione alternata addominaliQuesto esercizio rinforza i muscoli degli addominali bassi e migliora il tuo bilanciamento. È una buona scelta per coloro che cercano di costruire la stabilità del tronco e ottenere un six pack ben modellato.https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/loop_3_1_simple_20180122_131801.mp422018-01-22yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/cruce-alterno-de-piernas-extendidas-3https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/cover_3_1_simple__20180124_145333.pngCruce alterno de piernas extendidasEste ejercicio refuerza los músculos de los abdominales inferiores y mejora el equilibrio. Es una buena elección para los que quieren crear más estabilidad en el núcleo y conseguir marcar los abdominales.https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/loop_3_1_simple_20180122_131801.mp422018-01-22yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/abdominaux-battus-alternes-3https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/cover_3_1_simple__20180124_145333.pngAbdominaux battus alternésCet exercice renforce les muscles du bas-ventre et améliore l'équilibre. C'est un bon choix pour ceux qui souhaitent développer la stabilité du tronc et sculpter de jolis abdominaux.https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/loop_3_1_simple_20180122_131801.mp422018-01-22yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/wechselnde-bauchmuskeln-schlage-3https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/cover_3_1_simple__20180124_145333.pngWechselnde Bauchmuskeln-SchlägeDiese Übung stärkt die Unteren Bauchmuskeln und verbessert Ihre Balance. Sie ist eine gute Wahl für alle, die Rumpfstabilität aufbauen und ein ansprechendes Sixpack erhalten wollen.https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/loop_3_1_simple_20180122_131801.mp422018-01-22yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/batida-alternada-abdominais-3https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/cover_3_1_simple__20180124_145333.pngBatida Alternada AbdominaisEste exercício fortalece os músculos abdominais inferiores e melhora o equilíbrio. É uma boa escolha para aqueles que procuram construir a estabilidade do core (musculatura envolvida com a estabilização central) e obter um abdome tanquinhohttps://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/loop_3_1_simple_20180122_131801.mp422018-01-22yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/поочередное-поднимание-ног-3https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/cover_3_1_simple__20180124_145333.pngПоочередное поднимание ногЭто упражнение укрепляет нижние мышцы живота и улучшает ваше чувство равновесия. Это хорошее упражнение для тех, кто хочет добиться крепких мышц кора и накачать красивые кубики пресса.https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/loop_3_1_simple_20180122_131801.mp422018-01-22yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/ardısık-karın-kasları-vurusu-3https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/cover_3_1_simple__20180124_145333.pngArdışık Karın Kasları VuruşuBu egzersiz alt karın kaslarını güçlendirir ve dengenizi geliştirir. Daha fazla merkez dayanıklılığı isteyen ve hoş şekillenmiş six-pack arayanlar için iyidir.https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/loop_3_1_simple_20180122_131801.mp422018-01-22yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/تمارين-البطن-بالتناوب-3https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/cover_3_1_simple__20180124_145333.pngتمارين البطن بالتناوبThis exercise strengthens the lower abdominal muscles and improves your balance. It's a good choice for those looking to build core stability and get a nicely shaped six-pack.https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/loop_3_1_simple_20180122_131801.mp422018-01-22yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/alternating-beat-abs-3https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/cover_3_1_simple__20180124_145333.pngAlternating Beat Absこの運動は下腹筋を強化しバランスを向上させます。コアの安定性を高め腹筋をきれいに割りたい人におすすめです。https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/loop_3_1_simple_20180122_131801.mp422018-01-22yesnoP4Phttps://passion4profession.net/ko/exercises/복근/교대로-복부-타격-3https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/cover_3_1_simple__20180124_145333.png교대로 복부 타격이 운동은 하복부 근육을 강화하며, 균형을 향상시킵니다. 코어 안정성을 구축하고 멋진 모양의 식스팩을 얻길 원하는 분들에게 좋은 선택이 될 것입니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/loop_3_1_simple_20180122_131801.mp422018-01-22yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/alternating-beat-abs-3https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/cover_3_1_simple__20180124_145333.pngAlternating Beat AbsTo ćwiczenie wzmacnia dolne partie mięśni brzucha i poprawia równowagę. To dobry wybór dla tych, którzy chcą uzyskać stabilność tułowia i ładnie wyrzeźbiony sześciopak.https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/loop_3_1_simple_20180122_131801.mp422018-01-22yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/交替抬腿-beat-锻炼腹部-3https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/cover_3_1_simple__20180124_145333.png交替抬腿（Beat）锻炼腹部这个练习加强下腹部肌肉，改善你的平衡。这是寻求建立核心稳定性，并得到一个很好塑形六块腹肌的一个不错选择。https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/loop_3_1_simple_20180122_131801.mp422018-01-22yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/wisselende-beat-buikspieren-3https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/cover_3_1_simple__20180124_145333.pngWisselende Beat BuikspierenDeze oefening versterkt de lage buikspieren en verbetert de balans. Het is een goede oefening voor het opbouwen van kernstabiliteit en voor een mooi wasbordje.https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/loop_3_1_simple_20180122_131801.mp422018-01-22yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/alternera-och-vinn-magrutor-3https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/cover_3_1_simple__20180124_145333.pngAlternera och vinn magrutorDenna övning stärker de undre magmusklerna och förbättrar din balans. Den är ett bra alternativ för de som vill bygga en grundstabilitet och få ett snyggt format sexpack.https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/loop_3_1_simple_20180122_131801.mp422018-01-22yesnoP4Phttps://passion4profession.net/da/ovelser/mave/skiftende-belastning-af-mavemuskler-3https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/cover_3_1_simple__20180124_145333.pngSkiftende belastning af mavemusklerDenne øvelse styrker de nedre mavemuskler og forbedrer din balance. Den er et godt valg for de personer, som gerne vil opbygge stabilitet midt på kroppen og få en smukt formet six-pack.https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/loop_3_1_simple_20180122_131801.mp422018-01-22yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/vatsalihakset-vaihtelevin-rutistuksin-3https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/cover_3_1_simple__20180124_145333.pngVatsalihakset vaihtelevin rutistuksinTämä harjoitus vahvistaa alempia vatsalihaksia ja parantaa tasapainoa. Se on hyvä valinta ihmisille, jotka haluavat kehittää keskivartalon vakautta ja saada kauniin pyykkilautavatsan.https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/loop_3_1_simple_20180122_131801.mp422018-01-22yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/alternating-beat-abs-3https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/cover_3_1_simple__20180124_145333.pngAlternating Beat AbsDenne øvelsen styrker de nedre magemusklene og forbedrer balansen. Det er et godt valg for deg som ønsker å bygge core-stabilitet og en fin six-pack.https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/loop_3_1_simple_20180122_131801.mp422018-01-22yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/batai-alternante-pentru-muschii-abdominali-3https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/cover_3_1_simple__20180124_145333.pngBătăi alternante pentru mușchii abdominaliAcest exercițiu fortifică mușchii abdominali inferiori și îmbunătățesc echilibrul. Este o alegere bună pentru cei ce doresc să-și îmbunătățească stabilitatea trunchiului și să obțină un abdomen cu pătrățele.https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/loop_3_1_simple_20180122_131801.mp422018-01-22yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/εναλλασσομενοι-κοιλιακοι-3https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/cover_3_1_simple__20180124_145333.pngΕναλλασσόμενοι ΚοιλιακοίΗ άσκηση αυτή δυναμώνει τους κάτω κοιλιακούς μυς και βελτιώνει την ισορροπία σας. Είναι μία καλή επιλογή για αυτούς που θέλουν να φτιάξουν σταθερό κορμό και να αποκτήσουν καλοσχηματισμένους κοιλιακούς.https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/loop_3_1_simple_20180122_131801.mp422018-01-22yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/alternating-beat-abs-3https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/cover_3_1_simple__20180124_145333.pngAlternating Beat Absयह कसरत पेट की नीचे की मांसपेशियों को मजबूत बनाती है और आपके संतुलन में सुधार करती है। यह उन लोगों के लिए अच्छा विकल्प है जो कोर की स्थिरता और सिक्स-पैक आकार चाहते हैं।https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/loop_3_1_simple_20180122_131801.mp422018-01-22yesnoP4Phttps://passion4profession.net/id/latihan/perut/1433-3https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/cover_3_1_simple__20180124_145333.png14331435https://p4ppullzone.b-cdn.net/api_v2/exercises/3/trainer_media/loop_3_1_simple_20180122_131801.mp422018-01-22yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/cycling-abs-4https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/cover_4_1_simple__20180124_145434.pngCycling AbsThe cycling abs works your core muscles, especially the lower abs. It also improves balance and coordination. This exercise will add variety to your workouts and develop a stronger core.https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/loop_4_1_simple_20180201_083810.mp422018-02-01yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/bicicletta-addominali-4https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/cover_4_1_simple__20180124_145434.pngBicicletta addominaliLa bicicletta addominali fa lavorare i muscoli centrali, in special modo gli addominali inferiori. Migliora anche l'equilibrio e la coordinazione. Questo esercizio aggiungerà varietà ai vostri allenamenti e svilupperà una zona centrale più forte.https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/loop_4_1_simple_20180201_083810.mp422018-02-01yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/ciclismo-para-abdominales-4https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/cover_4_1_simple__20180124_145434.pngCiclismo para abdominalesEl ciclismo para abdominales trabaja los músculos centrales, sobre todo los abdominales inferiores. También mejora el equilibrio y la coordinación. Este ejercicio aporta variedad a tus entrenamientos y desarrolla la fuerza del tronco.https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/loop_4_1_simple_20180201_083810.mp422018-02-01yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/la-bicyclette-4https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/cover_4_1_simple__20180124_145434.pngLa bicycletteLa bicyclette fait travailler vos muscles abdominaux, en particulier la partie inférieure de ces derniers. Elle améliore également l'équilibre et la coordination. Cet exercice va ajouter de la variété à vos séances d'entraînement et vous aider à développer un abdomen plus fort.https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/loop_4_1_simple_20180201_083810.mp422018-02-01yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/fahrradfahren-4https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/cover_4_1_simple__20180124_145434.pngFahrradfahrenBeim Fahrradfahren wird die Rumpfmuskulatur trainiert, insbesondere die unteren Bauchmuskeln. Auch Gleichgewicht und Koordination werden gefördert. Diese Übung bringt Abwechslung in Ihre Workouts und stärkt die Rumpfmuskulatur.https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/loop_4_1_simple_20180201_083810.mp422018-02-01yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/abdominais-bicicleta-4https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/cover_4_1_simple__20180124_145434.pngAbdominais BicicletaOs abdominais bicicleta exercitam os músculos de seu tronco, principalmente os abdominais inferiores. Eles também melhoram seu equilíbrio e sua coordenação. Este exercício dará variedade a seus treinamentos e desenvolverá um tronco mais forte.https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/loop_4_1_simple_20180201_083810.mp422018-02-01yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/велосипед-для-мышц-живота-4https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/cover_4_1_simple__20180124_145434.pngВелосипед для мышц животаУпражнение «Велосипед для мышц живота» предназначено для разработки мышц вашего туловища, особенно мышц нижней части живота. Оно также улучшает чувство равновесия и координацию. Это упражнение добавит разнообразия в ваши тренировки и позволит вам натренировать туловище.https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/loop_4_1_simple_20180201_083810.mp422018-02-01yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/bisiklet-karın-hareketi-4https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/cover_4_1_simple__20180124_145434.pngBisiklet Karın HareketiBisiklet karın hareketi merkezi kasları ve özellikle de alt karın kaslarını çalıştırır. Ayrıca denge ve koordinasyonu da artırır. Bu egzersiz antrenmanlarınıza çeşitlilik katacak ve daha güçlü bir merkez geliştirecek.https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/loop_4_1_simple_20180201_083810.mp422018-02-01yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/تمارين-البطن-الدوارة-4https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/cover_4_1_simple__20180124_145434.pngتمارين البطن الدوارةيفيد تمرين عضلات البطن الدوارة في عضلاتك الأساسية، خاصة عضلات البطن السفلية. وسوف يحسن أيضًا من التوازن والتنسيق. سوف يضيف هذا التمرين مجموعة متنوعة لتدريباتك ويكون نواة أقوى.https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/loop_4_1_simple_20180201_083810.mp422018-02-01yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/サイクリング腹筋-4https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/cover_4_1_simple__20180124_145434.pngサイクリング腹筋サイクリング腹筋はコアの筋肉、特に低腹筋に効きます。 それはバランスとコーディネーションも向上させます。 この運動は運動に多様性を追加し、より強いコアを作ります。https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/loop_4_1_simple_20180201_083810.mp422018-02-01yesnoP4Phttps://passion4profession.net/ko/exercises/복근/자전거-타기-4https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/cover_4_1_simple__20180124_145434.png자전거 타기자전거 타기는 핵심 근육, 특별히 아랫쪽 복근을 단련시킵니다. 또한 균형 감각과 몸의 협동성을 증진시켜 줍니다. 또한 전체 운동에 다양성을 더하고 핵심 역량을 강화합니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/loop_4_1_simple_20180201_083810.mp422018-02-01yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/rowerek-4https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/cover_4_1_simple__20180124_145434.pngRowerekRowerek działa na mięśnie głębokie, szczególnie na dolne mięśnie brzucha. Poprawia także równowagę i koordynację. To ćwiczenie urozmaici twój trening i wzmocni mięśnie głębokie.https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/loop_4_1_simple_20180201_083810.mp422018-02-01yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/空中自行车腹肌训练-4https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/cover_4_1_simple__20180124_145434.png空中自行车腹肌训练该项腹部运动锻炼您的核心肌肉，尤其是下腹部肌肉。同时提升平衡感和协调能力。该运动可以丰富您的锻炼方式，使您的核心肌肉更加强大。https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/loop_4_1_simple_20180201_083810.mp422018-02-01yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/cycling-abs-4https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/cover_4_1_simple__20180124_145434.pngCycling AbsDe cycling abs traint je core spieren, specifiek de lage buikspieren. Het verbetert ook het evenwicht en de coördinatie. Deze oefening voegt variatie toe aan je trainingen en zorgt voor de ontwikkeling van een sterkere core.https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/loop_4_1_simple_20180201_083810.mp422018-02-01yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/magmuskeltraning-med-cykelrorelse-4https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/cover_4_1_simple__20180124_145434.pngMagmuskelträning med cykelrörelseI magmuskelövningen med cykelrörelse tränas dina magmuskler, särskilt de nedre magmusklerna. Den förbättrar också balansen och koordinationen. Den här övningen kommer att ge variation i övningarna och utveckla en starkare magmuskulatur.https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/loop_4_1_simple_20180201_083810.mp422018-02-01yesnoP4Phttps://passion4profession.net/da/ovelser/mave/cykel-maveøvelse-4https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/cover_4_1_simple__20180124_145434.pngCykel-maveøvelseCykel-maveøvelsen styrker dine core-muskler, særligt nedre mavemuskler. Den forbedrer også balance og koordination. Øvelsen giver variation til dine træningspas, og udvikler en stærkere core.https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/loop_4_1_simple_20180201_083810.mp422018-02-01yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/polkupyorarutistus-4https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/cover_4_1_simple__20180124_145434.pngPolkupyörärutistusPolkupyörärutistus treenaa keskivartalon tukilihaksia, erityisesti alempia vatsalihaksia. Lisäksi se parantaa tasapainoa ja koordinaatiota. Tämä liike lisää treeneihisi vaihtelevuutta ja kehittää tukilihaksista vahvempia.https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/loop_4_1_simple_20180201_083810.mp422018-02-01yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/sykkelcrunches-4https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/cover_4_1_simple__20180124_145434.pngSykkelcrunchesSykkelcrunches trener kjernemuskulaturen, spesielt de nedre magemusklene. De forbedrer også balanse og koordinasjon. Denne øvelsen vil bidra til variasjon i treningen din og gjøre at du utvikler en sterkere kjernemuskulatur.https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/loop_4_1_simple_20180201_083810.mp422018-02-01yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/abdomene-bicicleta-4https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/cover_4_1_simple__20180124_145434.pngAbdomene bicicletaAbdomenele bicicletă antrenează mușchii trunchiului, în special mușchii abdominali inferiori. Aceastea îmbunătățesc, de asemenea, echilibrul și coordonarea. Acest exercițiu va adăuga varietate în antrenamentele dvs. și vă va ajuta să vă creați un trunchi mai puternic.https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/loop_4_1_simple_20180201_083810.mp422018-02-01yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/κοιλιακοι-σε-θεση-ποδηλατο-4https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/cover_4_1_simple__20180124_145434.pngΚοιλιακοί σε θέση ποδήλατοΟι κοιλιακοί σε θέση ποδήλατο γυμνάζουν τον κορμό των μυών σας, ειδικά τους κάτω κοιλιακούς. Επίσης, βελτιώνουν την ισορροπία και τον συντονισμό. Αυτή η άσκηση θα προσθέσει ποικιλία στην προπόνηση σας και θα αναπτύξει έναν ισχυρότερο κορμό.https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/loop_4_1_simple_20180201_083810.mp422018-02-01yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/cycling-abs-4https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/cover_4_1_simple__20180124_145434.pngCycling AbsCycling abs आपके अंदरूनी हिस्से की मांसपेशियों पर काम करती है, विशेष रूप से पेट की निचली मांसपेशियों पर। यह संतुलन और समन्वय में भी सुधार करती है। यह कसरत आपके अभ्यासों में विविधता शामिल करती है और अंदरूनी हिस्से को मजबूत बनाती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/loop_4_1_simple_20180201_083810.mp422018-02-01yesnoP4Phttps://passion4profession.net/id/latihan/perut/397-4https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/cover_4_1_simple__20180124_145434.png397399https://p4ppullzone.b-cdn.net/api_v2/exercises/4/trainer_media/loop_4_1_simple_20180201_083810.mp422018-02-01yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/crunch-elbow-towards-knee-alternated-6https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/cover_6_1_simple__20180124_145521.pngCrunch Elbow towards Knee – AlternatedThis basic exercise works the oblique muscles in the abdominal region. It engages the whole body and helps build a strong core. When used as part of a regular workout routine, it shapes your abs and shrinks your waist. This crunch variation is a great choice for those who want strong abdominal muscles with visible definition.https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/loop_6_1_simple_20180122_131954.mp442018-01-22yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/crunch-gomito-ginocchio-incrociato-6https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/cover_6_1_simple__20180124_145521.pngCrunch gomito-ginocchio incrociatoQuesto esercizio di base fa lavorare i muscoli obliqui della regione addominale. Interessa tutto il corpo e aiuta a creare un addome solido. Se utilizzato all’interno della propria routine di esercizi, questo esercizio modella i tuoi addominali e riduce il tuo giro vita. Questa variante di crunch è un’ottima scelta per coloro che desiderano addominali forti, visibilmente definiti.https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/loop_6_1_simple_20180122_131954.mp442018-01-22yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/crunch-de-codo-a-rodilla-alterno-6https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/cover_6_1_simple__20180124_145521.pngCrunch de codo a rodilla, alternoEste ejercicio básico trabaja los oblicuos de la región abdominal. Activa todo el cuerpo y ayuda a crear un core más fuerte. Dentro de una rutina de entrenamiento normal, tonificará tus abdominales y reducirá tu cintura. Esta variación del crunch normal es perfecta para quienes desean tener unos músculos abdominales más fuertes con una definición visible.https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/loop_6_1_simple_20180122_131954.mp442018-01-22yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/crunch-coude-genou-alterne-6https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/cover_6_1_simple__20180124_145521.pngCrunch coude-genou alternéCet exercice de base fait travailler les muscles obliques de la région abdominale. Il sollicite le corps entier et développe la force du tronc. Pratiqué dans le cadre d'un programme d'entraînement régulier, il sculpte les abdominaux et affine la taille. Cette variante du crunch est un excellent choix pour ceux qui veulent obtenir des muscles abdominaux puissants et bien définis.https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/loop_6_1_simple_20180122_131954.mp442018-01-22yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/bauchmuskeltraining-ellenbogen-knie-6https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/cover_6_1_simple__20180124_145521.pngBauchmuskeltraining Ellenbogen-KnieDiese Grundübung trainiert die Schrägmuskeln im Bauchbereich. Durch diese Übung wird der ganze Körper eingesetzt und von Kern aus gestärkt. Wenn Sie diese Bewegung regelmäßig ausgeübt wird, formt es Ihre Bauchmuskulatur und Taille. Dieses Bauchmuskeltraining ist eine tolle Auswahl für diejenigen, die starke Bauchmuskeln mit sichtbarer Definition erwünschen.https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/loop_6_1_simple_20180122_131954.mp442018-01-22yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/abdominal-obliquo-alternado-6https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/cover_6_1_simple__20180124_145521.pngAbdominal Oblíquo AlternadoEste exercício básico trabalha os músculos oblíquos na região abdominal. Ele envolve o corpo inteiro e ajuda a desenvolver a força do núcleo. Quando usado como parte de uma rotina de treinamento regular, ele molda seus abdominais e diminui sua cintura. Essa variação de abdominal é uma ótima escolha para aqueles que querem músculos abdominais fortes com definição visível.https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/loop_6_1_simple_20180122_131954.mp442018-01-22yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/скручивание-с-поднесением-локтя-к-колену-попеременно-6https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/cover_6_1_simple__20180124_145521.pngСкручивание с поднесением локтя к колену – попеременноЭто базовое упражнение разрабатывает косые мышцы в области живота. В его выполнение вовлечено все тело, и оно помогает сформировать сильное тело. При его использовании в рамках программы регулярной тренировки оно формирует мышцы живота и сокращает окружность талии. Эта разновидность скручивания — отличный выбор для всех тех, кто хочет накачать мышцы живота и придать им видимую форму.https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/loop_6_1_simple_20180122_131954.mp442018-01-22yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/dize-dogru-dirsek-krancı-donusumlu-6https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/cover_6_1_simple__20180124_145521.pngDize Doğru Dirsek Krançı-DönüşümlüBu temel egzersiz karın bölgesindeki oblik kaslarını çalıştırır. Tüm vücudu dahil eder ve güçlü merkez kaslarına sahip olmanıza yardımcı olur. Düzenli bir antrenman rutininin bir parçası olarak kullanıldığında karın kaslarınızı şekillendirir ve belinizi küçültür. Bu kranç biçimi, görünür belirginlikte güçlü karın kasları isteyenler için harika bir seçimdir.https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/loop_6_1_simple_20180122_131954.mp442018-01-22yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/تمرين-طحن-المعدة-باتجاه-الركبة-متبادل-6https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/cover_6_1_simple__20180124_145521.pngتمرين طحن المعدة باتجاه الركبة - متبادلهذا التمرين الأساسي يمرن عضلات الخصر المائلة في منطقة البطن. وهي تمرن الجسم بأكمله وتساعدك في الحصول على وسط قوي. عندما تستخدم كجزء من جولة تمرين عادية، فهي تنحت شكل البطن وتخفف من حجم الخصر. تمرين الطحن هذا هو الخيار الأفضل لأولئك الذين يريدون عضلات بطن قوية مع تحديد واضح.https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/loop_6_1_simple_20180122_131954.mp442018-01-22yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/クロスクランチ-6https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/cover_6_1_simple__20180124_145521.pngクロスクランチこの基本的な運動は、腹部の腹斜筋を鍛えます。全身を使い、しっかりとしたコア作りに役立ちます。普段のトレーニングルーティンの一部に採り入れると、腹筋を形作りウェストを縮めます。このクランチは、くっきりとした強い腹筋を目指す人に最適です。https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/loop_6_1_simple_20180122_131954.mp442018-01-22yesnoP4Phttps://passion4profession.net/ko/exercises/복근/팔굽을-무릎-쪽으로-크런치-하기-번갈아-하기-6https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/cover_6_1_simple__20180124_145521.png팔굽을 무릎 쪽으로 크런치 하기 - 번갈아 하기이 기본 운동은 복부 사행근을 단련시키는 운동이다. 온몸을 사용하며 강력한 근육을 만드는데 도움이 된다. 규칙적으로 하는 운동 일부로 하면 복부 모양을 잡아 주고 허리를 줄여 준다. 이 크런치 변형은 눈에 확 띄도록 강력한 복근을 원하는 사람에게 가장 좋은 선택이 된다.https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/loop_6_1_simple_20180122_131954.mp442018-01-22yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/skłony-naprzemienne-z-unoszeniem-łokcia-do-kolana-6https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/cover_6_1_simple__20180124_145521.pngSkłony naprzemienne z unoszeniem łokcia do kolanaTo podstawowe ćwiczenie trenuje mięśnie skośne brzucha. Angażuje całe ciało i pomaga uzyskać silne mięśnie głębokie. Wykorzystane jako element regularnego, codziennego treningu modeluje mięśnie brzucha i zmniejsza obwód w talii. Ta odmiana skłonów jest doskonałym wyborem dla tych, którzy chcą mieć silne i wyraźnie zaznaczone mięśnie brzucha.https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/loop_6_1_simple_20180122_131954.mp442018-01-22yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/肘部至膝部卷腹-交替-6https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/cover_6_1_simple__20180124_145521.png肘部至膝部卷腹 – 交替这个基本的练习运动腹部的斜肌。它整合整个身体，并帮助塑造一个强大的核心。当作为一个普通日常锻炼的一部分时，它塑造你的腹部，并缩小你的腰围。这种卷腹运动对那些想要强大且清晰可见的腹肌的人群是一个绝佳选择。https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/loop_6_1_simple_20180122_131954.mp442018-01-22yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/crunch-elbow-towards-knee-alternated-6https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/cover_6_1_simple__20180124_145521.pngCrunch Elbow towards Knee – AlternatedDeze basisoefening traint de schuine buikspieren in de buikregio. Het activeert het hele lichaam en helpt een sterke core te bouwen. Als het gebruikt wordt als onderdeel van een reguliere training, zal het je buikspieren vormgeven en je taille verkleinen. Deze crunchvariatie is een geweldige keuze voor diegenen die sterke buikspieren met zienbare definitie willen.https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/loop_6_1_simple_20180122_131954.mp442018-01-22yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/crunch-armbage-mot-kna-vaxelvis-6https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/cover_6_1_simple__20180124_145521.pngCrunch armbåge mot knä, växelvisDenna grundläggande övning tränar de sneda bålmusklerna i magmuskelregionen. Den aktiverar hela kroppen och hjälper till att bygga upp en stark buk (core). När den används som en del av en regelbunden träningspassrutin formar den dina magmuskler och krymper ditt midjemått. Denna sit-up-variation är ett bra val för de som vill ha starka magmuskler med synliga former.https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/loop_6_1_simple_20180122_131954.mp442018-01-22yesnoP4Phttps://passion4profession.net/da/ovelser/mave/mavebøjning-albue-mod-knæ-alternativ-6https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/cover_6_1_simple__20180124_145521.pngMavebøjning albue mod knæ - AlternativDenne basisøvelse påvirker mavens tværgående muskler. Den aktiverer hele kroppen, og hjælper med at opbygge en stærk kerne. Når den anvendes som del af et regelmæssigt træningspas, former øvelsen dine mavemuskler, og strammer dig om livet. Denne crunch-variation er et fantastisk valg, til dem som ønsker stærke mavemuskler med synlig markering.https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/loop_6_1_simple_20180122_131954.mp442018-01-22yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/kyynarpaat-polviin-ristikkain-6https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/cover_6_1_simple__20180124_145521.pngKyynärpäät polviin ristikkäinTämä perusharjoite kohdistuu vatsan poikittaisiin lihaksiin. Se koskee koko vartaloa ja vahventaa keskivartalon lihaksia. Osana säännöllistä kunto-ohjelmaa se muovaa vatsalihaksia ja kaventaa vyötäröä. Tämä koukistusliike on erinomainen henkilöille, jotka haluavat vahvat ja näkyvät vatsalihakset.https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/loop_6_1_simple_20180122_131954.mp442018-01-22yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/crunch-med-albu-mot-kne-vekslende-6https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/cover_6_1_simple__20180124_145521.pngCrunch med albu mot kne - vekslendeDenne grunnleggende øvelsen trener de ytre skrå magemusklene. Den aktiverer hele kroppen og hjelper deg med å bygge en sterk kjernemuskulatur. Når den inkluderes i en treningsrutine og gjennomføres regelmessig, vil den forme magemusklene og gjøre midjen smalere. Denne variasjonen av crunch er et supert valg for dem som vil ha sterke, synlig definerte magemuskler.https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/loop_6_1_simple_20180122_131954.mp442018-01-22yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/atingerea-cotului-si-genunchiului-opus-alternat-6https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/cover_6_1_simple__20180124_145521.pngAtingerea cotului și genunchiului opus – alternatAcest exercițiu de bază se axează pe mușchii oblici din regiunea abdominală. Acesta antrenează întregul corp și ajută la crearea unui trunchi puternic. Dacă este integrat într-un antrenament de rutină regulat, ajută la modelarea mușchilor abdominali și subțiază talia. Această variație este alegerea perfectă pentru cei care își doresc mușchi abdominali puternici și bine definiți.https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/loop_6_1_simple_20180122_131954.mp442018-01-22yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/ροκανισμα-με-τον-αγκωνα-προς-το-γονατο-εναλλαξ-6https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/cover_6_1_simple__20180124_145521.pngΡοκάνισμα με τον αγκώνα προς το γόνατο - ΕναλλάξΑυτή η βασική άσκηση γυμνάζει τους πλάγιους κοιλιακούς. Εμπλέκει ολόκληρο το σώμα και βοηθά στο χτίσιμο ενός δυνατού κορμού. Όταν χρησιμοποιείται ως μέρος μιας κανονικής προπόνησης, σμιλεύει τους κοιλιακούς σας και μικραίνει τη μέση σας. Αυτή η παραλλαγή ροκανίσματος είναι μία φοβερή επιλογή για όσους θέλουν δυνατούς κοιλιακούς με ορατή γράμμωση.https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/loop_6_1_simple_20180122_131954.mp442018-01-22yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/घुटने-की-ओर-एल्बो-क्रंच-बारी-बारी-से-6https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/cover_6_1_simple__20180124_145521.pngघुटने की ओर एल्बो क्रंच - बारी-बारी सेयह मूलभूत व्यायाम एब्डोमिनल क्षेत्र में ऑब्लिक मांसपेशियों पर काम करता है। यह सारे शरीर को प्रभावित करता है और अंदरूनी हिस्से को मजबूत बनाने में मदद करता है। जब इसका उपयोग नियमित दिनचर्या में किया जाता है तब यह आपकी ऐब्स को आकार प्रदान करता है और आपकी कमर को कम करता है। क्रंच की यह विभिन्नता उन लोगों के लिए इक उत्तम चयन है जो अपनी एब्डोमिनल मांसपेशियों को मजबूत करना और स्पष्ट रूप से दिखाना चाहते हैं।https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/loop_6_1_simple_20180122_131954.mp442018-01-22yesnoP4Phttps://passion4profession.net/id/latihan/perut/403-6https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/cover_6_1_simple__20180124_145521.png403405https://p4ppullzone.b-cdn.net/api_v2/exercises/6/trainer_media/loop_6_1_simple_20180122_131954.mp442018-01-22yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/crunch-with-hands-resting-7https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/cover_7_1_simple__20180124_145606.pngCrunch with hands restingThis exercise for your abs is a variant on the classic crunch and is ideal for working intensively on the upper abdomen. Rest your hands on your quadriceps, work is focused on the upper part of the rectus abdominis.https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/loop_7_1_simple_20180122_132152.mp422018-01-22yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/crunch-con-mani-appoggiate-7https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/cover_7_1_simple__20180124_145606.pngCrunch con mani appoggiateQuesto tipo di esercizio per gli addominali è una variante del classico crunch: è un esercizio considerato ideale per lavorare intensivamente la parte “alta” dell'addome. Appoggiando le mani sui quadricipiti, viene focalizzato il lavoro sulla parte superiore del muscolo retto dell'addome.https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/loop_7_1_simple_20180122_132152.mp422018-01-22yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/crunch-con-las-manos-descansando-7https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/cover_7_1_simple__20180124_145606.pngCrunch con las manos descansandoEste ejercicio abdominal es una variante del crunch clásico y es ideal para trabajar con intensidad la parte superior del abdomen. Apoye las manos sobre los cuádriceps, el ejercicio se centra en la parte superior del músculo recto abdominal.https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/loop_7_1_simple_20180122_132152.mp422018-01-22yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/crunch-avec-les-mains-reposees-7https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/cover_7_1_simple__20180124_145606.pngCrunch avec les mains reposéesCet exercice pour vos abdominaux est une variante du crunch classique et est idéal pour travailler intensivement votre abdomen supérieur. Reposez vos mains sur vos quadriceps, le travail se concentre sur la partie supérieure droite de l'abdomen.https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/loop_7_1_simple_20180122_132152.mp422018-01-22yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/crunch-mit-handen-in-ruheposition-7https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/cover_7_1_simple__20180124_145606.pngCrunch mit Händen in RuhepositionDiese Übung für die Bauchmuskeln ist eine Variante des klassischen Crunch und ist ideal für das intensive Training des Oberbauchs. Entspannen Sie Ihre Hände auf Ihren Quadrizeps. Das Training konzentriert sich auf den oberen Teil des geraden Bauchs.https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/loop_7_1_simple_20180122_132152.mp422018-01-22yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/abdominal-com-descanso-das-maos-7https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/cover_7_1_simple__20180124_145606.pngAbdominal com descanso das mãosEste exercício para o seu abdômen é uma variante do abdominal supra clássico, e é ideal para trabalhar o abdômen superior com intensidade. Descanse as mãos sobre os seus quadríceps; o esforço concentra-se na parte superior do rectus abdominis.https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/loop_7_1_simple_20180122_132152.mp422018-01-22yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/скручивание-с-руками-на-бедрах-7https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/cover_7_1_simple__20180124_145606.pngСкручивание с руками на бедрахЭто упражнение для вашего пресса является разновидностью классического скручивания для брюшного пресса, и оно идеально подходит для интенсивной проработки верхнего пресса. Расположите руки на квадрицепсах, проработка сосредоточена на верхнем отделе прямой мышцы живота.https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/loop_7_1_simple_20180122_132152.mp422018-01-22yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/ellerden-destek-alarak-crunch-7https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/cover_7_1_simple__20180124_145606.pngEllerden destek alarak CrunchKarın kaslarınız için olan bu egzersiz bir klasik crunch türüdür ve üst karın kaslarını yoğun bir şekilde çalıştırmak için uygundur. Ellerinizi kuadriseps üzerine koyun, çalışma rektus abdominal kaslarının üst kısmına yoğunlaşır.https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/loop_7_1_simple_20180122_132152.mp422018-01-22yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/تمرين-الضغط-باستخدام-راحة-اليدين-7https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/cover_7_1_simple__20180124_145606.pngتمرين الضغط باستخدام راحة اليدينيختلف هذا التمرين لعضلات البطن عن التمرين التقليدي وهو مثالي للعمل بشكل مكثف على الجزء العلوي من البطن. ضع راحة يديك على عضلات الفخذ، حيث يتم تركيز العمل على الجزء العلوي من العَضَلَةِ البطنية المُسْتَقيمَة.https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/loop_7_1_simple_20180122_132152.mp422018-01-22yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/手を腿に置いたクランチ-7https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/cover_7_1_simple__20180124_145606.png手を腿に置いたクランチこの腹筋エクササイズは従来のクランチの一種で、腹部上部を集中的に鍛えたい際に効果的です。 腿の上に手を置くので、腹直筋の上部が主に鍛えられます。https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/loop_7_1_simple_20180122_132152.mp422018-01-22yesnoP4Phttps://passion4profession.net/ko/exercises/복근/crunch-with-hands-resting-7https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/cover_7_1_simple__20180124_145606.pngCrunch with hands resting이 복근 운동은 고전 크런치의 변형이고 복근 상부를 집중적으로 단련하는 데 이상적입니다. 두 손은 대퇴사두근 위에 올려놓고, 복직근 상부에 집중합니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/loop_7_1_simple_20180122_132152.mp422018-01-22yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/brzuszki-z-opartymi-dłonmi-7https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/cover_7_1_simple__20180124_145606.pngBrzuszki z opartymi dłońmiTo ćwiczenie na mięśnie brzucha jest odmianą klasycznych brzuszków i jest idealne do intensywnego pracowania nad górną partią mięśni brzucha. Oprzyj dłonie na mięśniach czworogłowych, praca jest skoncentrowana na górnej części mięśni prostych brzucha.https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/loop_7_1_simple_20180122_132152.mp422018-01-22yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/双手放松的卷腹-7https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/cover_7_1_simple__20180124_145606.png双手放松的卷腹这个对您腹部的锻炼是经典卷腹的演变，对上腹部的强化锻炼很理想。 将您的双手放在四头肌上，锻炼集中在腹直肌的上半部。https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/loop_7_1_simple_20180122_132152.mp422018-01-22yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/crunch-met-handen-rustend-op-benen-7https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/cover_7_1_simple__20180124_145606.pngCrunch met handen rustend op benenDeze oefening voor je buikspieren is een variant op de klassieke crunch en is ideaal voor het intensief trainen van de bovenbuikspieren. Leg je handen op je quadriceps, de training is gericht op het bovenste deel van de rectus abdominis.https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/loop_7_1_simple_20180122_132152.mp422018-01-22yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/situps-med-avslappande-hander-7https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/cover_7_1_simple__20180124_145606.pngSitups med avslappande händerDenna magövning är en variant av klassiska situps och är en ypperlig övning för att komma åt övre delen av magen. Vila händerna på framsidan av låren och fokusera rörelsen på den övre delen av rectus abdominis.https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/loop_7_1_simple_20180122_132152.mp422018-01-22yesnoP4Phttps://passion4profession.net/da/ovelser/mave/mavebøjning-med-handstøtte-7https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/cover_7_1_simple__20180124_145606.pngMavebøjning med håndstøtteDenne øvelse for dine mavemuskler er en variant af den klassiske mavebøjning, som er ideel til at arbejde intensivt med den øvre del af maven. Hvil dine hænder på dine quadriceps (store lårmuskler), arbejdet fokuseres på den øvre del af rectus abdominus (den lange lige mavemuskel).https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/loop_7_1_simple_20180122_132152.mp422018-01-22yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/istumaannousu-kadet-lepoasennossa-7https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/cover_7_1_simple__20180124_145606.pngIstumaannousu kädet lepoasennossaTämä vatsalihasliike on muunnelma klassisesta istumaannoususta, ja se sopii ihanteellisesti ylempien vatsalihasten tehokkaaseen treenaukseen. Anna käsien levätä reisien päällä, työ keskittyy suoran vatsalihaksen yläosaan.https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/loop_7_1_simple_20180122_132152.mp422018-01-22yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/crunch-med-hvilende-hender-7https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/cover_7_1_simple__20180124_145606.pngCrunch med hvilende henderDenne øvelsen for magemusklene er en variant av den klassiske crunchen og er ideell for å jobbe intenst med den øverste delen av magen. Hvil hendene på lårmusklene, arbeidet fokuseres på den øvre delen av rectus abdominis.https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/loop_7_1_simple_20180122_132152.mp422018-01-22yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/abdomene-cu-mainile-relaxate-7https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/cover_7_1_simple__20180124_145606.pngAbdomene cu mâinile relaxateAcest exercițiu pentru mușchii abdominali este o variantă a abdomenelor clasice și este ideal pentru antrenamentul intensiv al mușchilor abdominali superiori. Odihniți-vă mâinile pe cvadriceps, acest exercițiu se concentrează pe partea superioară a mușchilor drepți abdominali.https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/loop_7_1_simple_20180122_132152.mp422018-01-22yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/ροκανισμα-με-τα-χερια-σε-θεση-αναπαυσης-7https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/cover_7_1_simple__20180124_145606.pngΡοκάνισμα με τα χέρια σε θέση ανάπαυσηςΑυτή η άσκηση για τους κοιλιακούς σας είναι μία παραλλαγή του κλασικού ροκανίσματος και είναι ιδανική για την εντατική εκγύμναση της άνω κοιλιακής χώρας. Τοποθετήστε τις παλάμες σας επάνω στους τετρακέφαλους. Η εκγύμναση επικεντρώνεται στο άνω μέρος του ορθού κοιλιακού.https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/loop_7_1_simple_20180122_132152.mp422018-01-22yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/हाथों-को-विश्राम-में-रखते-हुए-क्रंच-करना-7https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/cover_7_1_simple__20180124_145606.pngहाथों को विश्राम में रखते हुए क्रंच करनाआपके पेट की मांसपेशियों की यह कसरत क्लासिक क्रंच का एक प्रकार है और यह ऊपरी पेट पर गहन रूप से काम करने के लिए उपयुक्त है। अपने हाथों को अपनी क्वाड्रिसेप्स (जांघ की सामने की पेशी) पर रखें, काम को रेक्टस ऐब्डॉमिनिस के ऊपरी भाग पर केंद्रित किया जाता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/loop_7_1_simple_20180122_132152.mp422018-01-22yesnoP4Phttps://passion4profession.net/id/latihan/perut/367-7https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/cover_7_1_simple__20180124_145606.png367369https://p4ppullzone.b-cdn.net/api_v2/exercises/7/trainer_media/loop_7_1_simple_20180122_132152.mp422018-01-22yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/crunch-with-crossed-arms-8https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/cover_8_1_simple__20180124_145647.jpgCrunch with crossed armsThe crunch with arms crossed on the chest is a simple variant of the classic crunch. It is an exercise suitable for beginners, because the arms crossed over the chest facilitate the execution of the movement. If you want to train your abs effectively, toning and strengthening them (especially in the upper part), this is undoubtedly an exercise to start off with.https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/loop_8_1_simple_20180122_132238.mp422018-01-22yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/crunch-con-braccia-incrociate-8https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/cover_8_1_simple__20180124_145647.jpgCrunch con braccia incrociateIl crunch con le braccia incrociate sul petto è una semplice variante dei classici crunch. È un esercizio adatto anche ai principianti, poiché le braccia incrociate sul petto facilitano l'esecuzione del movimento. Se volete allenare efficacemente i vostri addominali, rafforzandoli e tonificandoli (soprattutto nella parte superiore), questo è senza dubbio un esercizio da cui cominciare.https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/loop_8_1_simple_20180122_132238.mp422018-01-22yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/crunch-con-los-brazos-cruzados-8https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/cover_8_1_simple__20180124_145647.jpgCrunch con los brazos cruzadosEl crunch con los brazos cruzados en el pecho es una variante sencilla del crunch clásico. Es un ejercicio apto para principiantes, ya que tener los brazos cruzados sobre el pecho facilita la ejecución del movimiento. Si quiere entrenar sus abdominales de forma eficaz, tonificándolos y fortaleciéndolos (especialmente en la parte superior), este es, sin duda, el mejor ejercicio para empezar.https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/loop_8_1_simple_20180122_132238.mp422018-01-22yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/crunch-avec-les-bras-croises-8https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/cover_8_1_simple__20180124_145647.jpgCrunch avec les bras croisésLe crunch avec les bras croisés sur la poitrine est une simple variante du crunch classique. Il s'agit d'un exercice pour les débutants puisque les bras croisés sur la poitrine facilitent l'exécution du mouvement. Si vous souhaitez muscler vos abdos de manière efficace, les tonifier et les renforcer (surtout dans la partie supérieure), c'est sans aucun doute un exercice par lequel commencer.https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/loop_8_1_simple_20180122_132238.mp422018-01-22yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/crunch-mit-gekreuzten-armen-8https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/cover_8_1_simple__20180124_145647.jpgCrunch mit gekreuzten ArmenDer Crunch mit auf der Brust gekreuzten Armen ist eine einfache Variante des klassischen Crunch. Es ist eine Übung, die für Anfänger geeignet ist, da die über der Brust verschränkten Armen die Ausführung der Bewegung erleichtern. Wenn Sie Ihre Bauchmuskeln effektiv trainieren und Ihre Muskeln aufbauen und stärken wollen (vor allem im oberen Teil), ist dies zweifellos eine gute Anfangsübung.https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/loop_8_1_simple_20180122_132238.mp422018-01-22yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/abdominal-com-bracos-cruzados-8https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/cover_8_1_simple__20180124_145647.jpgAbdominal com braços cruzadosO abdominal com braços cruzados sobre o peito é uma variante simples do abdominal clássico. É um exercício adequado para iniciantes, pois os braços cruzados sobre o peito facilitam a execução do movimento. Caso queira treinar efetivamente seu abdome, tonificando-o e fortalecendo-o (especialmente a parte superior), este é, sem dúvida, um exercício com o qual começar.https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/loop_8_1_simple_20180122_132238.mp422018-01-22yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/подъемы-туловища-со-скрещенными-руками-8https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/cover_8_1_simple__20180124_145647.jpgПодъемы туловища со скрещенными рукамиПодъемы туловища со скрещенными на груди руками – простой вариант классических подъемов. Это упражнение подходит начинающим, так как скрещенные на груди руки облегчают выполнение движения. Если вы хотите эффективно разработать мышцы пресса, напрягая и укрепляя их (особенно верхнюю их часть), то, несомненно, вам стоит начать с этого упражнения.https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/loop_8_1_simple_20180122_132238.mp422018-01-22yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/kollar-capraz-karın-egzersizi-8https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/cover_8_1_simple__20180124_145647.jpgKollar çapraz karın egzersiziKollar göğüste çapraz karın egzersizi klasik karın egzersizinin basit bir şeklidir. Kolların göğsün üzerinde olması hareketin gerçekleştirilmesini kolaylaştırdığı için yeni başlayanlara uygun bir egzersizdir. Karın kaslarını güçlendirerek (özellikle üst kısmını) etkili bir şekilde çalıştırmak istiyorsanız başlangıç için kesinlikle bu egzersizi yapmalısınız.https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/loop_8_1_simple_20180122_132238.mp422018-01-22yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/الضغط-مع-الذراعين-متقاطعتين-8https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/cover_8_1_simple__20180124_145647.jpgالضغط مع الذراعين متقاطعتينتمرين الضغط مع تقاطع الذراعين على الصدر هو اختلاف بسيط عن تمرين الضغط التقليدي. إنه التمرين المناسب للمبتدئين، نظرا لأن تقاطع الذراعين على الصدر يسهل من تنفيذ هذه الحركة. إذا كنت ترغب في تدريب عضلات البطن لديك على نحو فعال، وكذلك تنسيقها وتقويتها (خصوصا الجزء العلوي منها) فمما لا شك فيه أن هذا التمرين هو ما ينبغي أن تبدأ به.https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/loop_8_1_simple_20180122_132238.mp422018-01-22yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/腕を交差させてのクランチ-8https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/cover_8_1_simple__20180124_145647.jpg腕を交差させてのクランチ腕を交差させてのクランチは、従来のクランチのシンプルなバリエーションです。 腕を胸の上で交差させると正しい動きが楽に行えるので、このエクササイズは初心者向けです。 効果的なトレーニングで腹筋（特に腹筋上部）を鍛え上げて強化させたい際、まず最初に行うべきエクササイズであることは間違いありません。https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/loop_8_1_simple_20180122_132238.mp422018-01-22yesnoP4Phttps://passion4profession.net/ko/exercises/복근/crunch-with-crossed-arms-8https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/cover_8_1_simple__20180124_145647.jpgCrunch with crossed arms양팔을 교차하여 가슴에 올리고 하는 크런치는 고전 크런치의 간단한 변형입니다. 양팔을 교차하여 가슴에 올리면 동작이 쉬워지기 때문에 이 운동은 초보자에게 적합합니다. 복근(특히 복근 상부)을 효과적으로 강화하고 탄력 있게 만들고 싶으면, 의심할 여지 없이 이 운동부터 시작해야 합니다https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/loop_8_1_simple_20180122_132238.mp422018-01-22yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/brzuszki-ze-skrzyzowanymi-rekoma-8https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/cover_8_1_simple__20180124_145647.jpgBrzuszki ze skrzyżowanymi rękomaBrzuszki z rękoma skrzyżowanymi na klatce piersiowej to łatwa odmiana klasycznych brzuszków. To odpowiednie ćwiczenie dla początkujących, ponieważ ręce skrzyżowane na klatce piersiowej ułatwiają wykonanie ruchu. Jeżeli chcesz skutecznie ćwiczyć mięśnie brzucha, rzeźbiąc i wzmacniając je (szczególnie w górnej partii), jest to niewątpliwie ćwiczenie, od którego warto zacząć.https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/loop_8_1_simple_20180122_132238.mp422018-01-22yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/手臂交叉的卷腹-8https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/cover_8_1_simple__20180124_145647.jpg手臂交叉的卷腹手臂交叉在胸上的卷腹是经典卷腹的简单变化。 它对初学者来说是合适的锻炼，因为双臂交叉在胸上有助于完成动作。 如果您想要有效地锻炼腹部，使它们健壮有力（尤其是上半部），这无疑是开始的锻炼。https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/loop_8_1_simple_20180122_132238.mp422018-01-22yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/crunch-met-gekruiste-armen-8https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/cover_8_1_simple__20180124_145647.jpgCrunch met gekruiste armenDe crunch met de armen gekruist op de borst is een simpele variant op de klassieke crunch. Het is een oefening die geschikt is voor beginners, omdat de armen gekruist over de borst de uitvoering van de beweging vergemakkelijken. Als je je buikspieren effectief wilt trainen, ze zichtbaarder wilt maken en ze wilt versterken (vooral in het bovenste gedeelte), dan is dit ongetwijfeld een oefening om mee te beginnen.https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/loop_8_1_simple_20180122_132238.mp422018-01-22yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/situps-med-korsade-armar-8https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/cover_8_1_simple__20180124_145647.jpgSitups med korsade armarSitups med korsade armar mot bröstkorgen är en enkel variant av klassiska situps. Det är en övning som lämpar sig för nybörjare eftersom den blir lättare att genomföra när armarna är korsade över bröstkorgen. Om du vill träna magmusklerna effektivt och förbättra tonus samt styrka (särskilt den övre delen av magmusklerna) är detta definitivt en bra övning att börja med.https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/loop_8_1_simple_20180122_132238.mp422018-01-22yesnoP4Phttps://passion4profession.net/da/ovelser/mave/mavebøjning-med-krydsede-arme-8https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/cover_8_1_simple__20180124_145647.jpgMavebøjning med krydsede armeDenne mavebøjning med armene krydset over brystet, er en simpel variant af den klassiske mavebøjning. Dette er en øvelse som passer til begyndere, fordi de krydsede arme over brystet fremmer bevægelsen. Hvis du ønsker at træne dine mavemuskler effektivt, sådan at de opstrammes og styrkes (især i den øvre del), er dette uden tvivl en god øvelse at begynde med.https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/loop_8_1_simple_20180122_132238.mp422018-01-22yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/istumaannousu-kasivarret-ristikkain-8https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/cover_8_1_simple__20180124_145647.jpgIstumaannousu käsivarret ristikkäinIstumaannousu käsivarret ristikkäin rinnalla on klassisen istumaannousun yksinkertainen muunnelma. Tämä liike sopii aloittelijoille, koska rinnalla ristikkäin lepäävät käsivarret helpottavat liikkeen suorittamista. Jos haluat treenata vastalihaksia tehokkaasti kiinteyttäen ja vahvistaen niitä (erityisesti niiden yläosaa), tämä on epäilemättä harjoitus, jonka avulla pääset alkuun.https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/loop_8_1_simple_20180122_132238.mp422018-01-22yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/situps-med-kryssede-armer-8https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/cover_8_1_simple__20180124_145647.jpgSitups med kryssede armerSitups med armene krysset på brystet er en enkel variant av den klassiske situpsen. Det er en øvelse som passer for nybegynnere, fordi ved å krysse armene over brystet blir gjennomføringen av bevegelsen enklere. Hvis du ønsker å trene magemusklene effektivt, ved å tone og styrke dem (spesielt i den øvre delen av magen), er dette utvilsomt en øvelse å begynne med.https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/loop_8_1_simple_20180122_132238.mp422018-01-22yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/abdomene-cu-bratele-incrucisate-8https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/cover_8_1_simple__20180124_145647.jpgAbdomene cu brațele încrucișateAcest exercițiu abdominal cu brațele încrucișate pe piept este o variantă simplă a abdomenelor clasice. Este un exercițiu potrivit pentru începători, întrucât brațele încrucișate pe piept fac mai ușoară executarea mișcărilor. Dacă doriți să vă antrenați în mod eficient mușchii abdominali, să-i tonifiați și să-i întăriți (în mod deosebit partea lor superioară), acesta este, cu siguranță, un exercițiu cu care să începeți.https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/loop_8_1_simple_20180122_132238.mp422018-01-22yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/ροκανισμα-με-σταυρωμενα-χερια-8https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/cover_8_1_simple__20180124_145647.jpgΡοκάνισμα με σταυρωμένα χέριαΤο ροκάνισμα με σταυρωμένα χέρια στο στήθος είναι μία απλή παραλλαγή του κλασικού ροκανίσματος. Είναι μία άσκηση κατάλληλη για αρχάριους, επειδή τα χέρια σταυρωμένα πάνω από το στήθος διευκολύνουν την εκτέλεση της κίνησης. Αν θέλετε να γυμνάσετε τους κοιλιακούς σας αποτελεσματικά, να τους τονώσετε και να τους δυναμώσετε (ιδιαίτερα το άνω μέρος), αυτή είναι αναμφισβήτητα μία άσκηση με την οποία μπορείτε να ξεκινήστε.https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/loop_8_1_simple_20180122_132238.mp422018-01-22yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/बंधे-हाथों-के-साथ-दबाना-8https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/cover_8_1_simple__20180124_145647.jpgबंधे हाथों के साथ दबानाहाथों को सीने पर बांधकर दबाना (क्रंच करना) क्लासिक क्रंच का ही एक सरल स्वरूप है। यह शुरुआत करने वालों के लिए एक उपयुक्त अभ्यास है क्योंकि सीने पर हाथों को बांधकर दबाने से कार्य में सुविधा होती है। यदि आप अपने ऐब्स (पेट) को प्रशिक्षित करना चाहते हैं, यानि उन्हें आकार और मजबूती प्रदान करना चाहते हैं (विशेष रूप से ऊपरी भाग में), तो निस्संदेह आपको इसी व्यायाम के साथ शुरुआत करनी चाहिए।https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/loop_8_1_simple_20180122_132238.mp422018-01-22yesnoP4Phttps://passion4profession.net/id/latihan/perut/373-8https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/cover_8_1_simple__20180124_145647.jpg373375https://p4ppullzone.b-cdn.net/api_v2/exercises/8/trainer_media/loop_8_1_simple_20180122_132238.mp422018-01-22yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/crunch-with-knees-to-the-chest-11https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/cover_11_1_simple__20180124_145846.pngCrunch with knees to the chestThe crunch with knees to the chest, better known as double crunch, is an advanced level exercise for training the abdominal area and for the stabilization of the lumbar area. The "reverse crunch" part of this exercise, the one that involves the legs, trains in particular the lower part of your abdominals. It is important to remember that one of the muscles involved in this exercise are the hip flexors: they are the first to be activated during the movement of the knees toward your chest.https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/loop_11_1_simple_20180122_132450.mp422018-01-22yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/crunch-con-ginocchia-al-petto-11https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/cover_11_1_simple__20180124_145846.pngCrunch con ginocchia al pettoIl crunch con ginocchia al petto, meglio conosciuto come double crunch, è un esercizio di livello avanzato per l'allenamento dell'area addominale e per la stabilizzazione dell'area lombare. La parte di “reverse crunch” di questo esercizio, ovvero quella che coinvolge le gambe, allena in particolare la parte bassa dei vostri addominali. È importante ricordare che tra i muscoli coinvolti durante questo esercizio ci sono i flessori dell'anca: essi infatti si attivano per primi durante il movimento delle ginocchia verso il petto.https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/loop_11_1_simple_20180122_132450.mp422018-01-22yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/abdominales-con-las-rodillas-en-el-pecho-11https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/cover_11_1_simple__20180124_145846.pngAbdominales con las rodillas en el pechoLas abdominales con las rodillas en el pecho, más conocidas como doble abdominal, es un ejercicio de nivel avanzado para entrenar el área abdominal y para la estabilización del área lumbar. La parte de “abdominal inverso” de este ejercicio, el que involucra las piernas, entrena en especial la parte inferior de tus abdominales. Es importante recordar que uno de los músculos usados en este ejercicio es el músculo flexor de la cadera: este músculo es el primero en activarse durante el movimiento de las rodillas hacia tu pecho.https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/loop_11_1_simple_20180122_132450.mp422018-01-22yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/crunch-avec-les-genoux-a-la-poitrine-11https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/cover_11_1_simple__20180124_145846.pngCrunch avec les genoux à la poitrineLe crunch avec les genoux à la poitrine, connu comme le double crunch, est un exercice de niveau avancé pour développer les abdominaux et stabiliser la partie lambaire. La partie « crunch inverse » de cet exercice qui implique les jambes, forme particulièrement la partie inférieure de vos abdominaux. Il ne faut pas oublier que les fléchisseurs de la hanche font partie des muscles impliqués dans cet exercice : ils sont les premiers à être activés lors du mouvement des genoux vers la poitrine.https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/loop_11_1_simple_20180122_132450.mp422018-01-22yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/crunch-mit-knien-zur-brust-11https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/cover_11_1_simple__20180124_145846.pngCrunch mit Knien zur BrustDer Crunch mit den Knien zur Brust, besser als Doppelcrunch bekannt, ist eine Übung für Fortgeschrittene zum Trainieren des Bauchbereichs und für die Stabilisierung des Lendenwirbelbereichs. Der "Reverse Crunch", Teil der Übung, bei dem die Beine beansprucht werden, trainiert insbesondere den unteren Teil Ihrer Bauchmuskeln. Es ist wichtig, zu bedenken, dass einer der an dieser Übung beteiligten Muskeln die Hüftbeuger sind: Sie werden während der Bewegung der Knie zur Brust zuerst aktiviert.https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/loop_11_1_simple_20180122_132450.mp422018-01-22yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/supra-abdominal-com-joelhos-no-peito-11https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/cover_11_1_simple__20180124_145846.pngSupra abdominal com joelhos no peitoO exercício abdominal com joelhos no peito, mais conhecido como remador, é um exercício de nível avançado para exercitar a área abdominal e para estabilizar a área lombar. A parte deste exercício composta pelo "abdominal reverso", a que envolve as pernas, exercita particularmente a zona inferior dos seus músculos abdominais. É importante lembrar que um dos conjuntos de músculos envolvidos neste exercício são os flexores do quadril: eles são os primeiros a serem ativados durante o movimento dos joelhos em direção ao seu peito.https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/loop_11_1_simple_20180122_132450.mp422018-01-22yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/скручивание-с-подтягиванием-колен-к-груди-11https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/cover_11_1_simple__20180124_145846.pngСкручивание с подтягиванием колен к грудиСкручивание с подтягиванием колен к груди, более известное как двойное скручивание, — это упражнение продвинутого уровня для тренировки области живота и стабилизации поясничной области. «Обратное скручивание» — это часть этого упражнения, в котором задействованы ноги и которой тренирует, в частности, нижнюю часть брюшного пресса. Важно помнить, что одними из мышц, задействованных в этом упражнении, являются мышцы-сгибатели тазобедренных суставов — они напрягаются в процессе движения колен к груди.https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/loop_11_1_simple_20180122_132450.mp422018-01-22yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/dizleri-gogse-dogru-cekme-11https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/cover_11_1_simple__20180124_145846.pngDizleri göğse doğru çekmeÇifte çekme olarak da bilinen dizleri göğse doğru çekme karın bölgesini çalıştırmak ve bel bölgesini dengelemek için ileri seviyede bir egzersizdir. Bu egzersizin bacakların da dahil olduğu “terse çekme” kısmı özellikle karın bölgesin alt kısımlarını çalıştırır. Bu egzersizde çalışan kaslardan birisinin de kalça bağlantı kasları olduğunu unutmayın: dizlerinizi göğsünüze doğru çektiğinizde ilk harekete geçen bu kaslardır.https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/loop_11_1_simple_20180122_132450.mp422018-01-22yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/تمرين-ضغط-الركبتين-إلى-الصدر-11https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/cover_11_1_simple__20180124_145846.pngتمرين ضغط الركبتين إلى الصدرتمرين ضغط الركبتين إلى الصدر، والمعروف باسم الضغط المزدوج، هو ممارسة المستوى المتقدم لتمرين منطقة البطن وتحقيق الاستقرار في المنطقة القطنية. أثناء "الضغط العكسي" من هذا التمرين، في الجزء المتعلق بالساقين، فإنه يتم التركيز على تمرين الجزء السفلي من البطن. من المهم أن تتذكر أن العضلة التي يتم استخدامها في هذا التمرين هي عضلات الفخذ القابضة: حيث أنها أول العضلات التي تعمل أثناء تحريك ركبتيك نحو صدرك.https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/loop_11_1_simple_20180122_132450.mp422018-01-22yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/膝を胸へ引き寄せるクランチ-11https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/cover_11_1_simple__20180124_145846.png膝を胸へ引き寄せるクランチ膝を胸へ引き寄せるクランチはダブルクランチという名前でよく知られていて、腹部のトレーニングや腰部の安定性向上のための上級レベルのエクササイズです。このエクササイズで脚が関わる部分である「リバースクランチ」では腹部の下半分が特に鍛えられます。股間屈折筋がこのエクササイズで使われることをよく覚えておいてください。この筋肉は膝を胸の方向へ持っていく際に最初に動く筋肉です。https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/loop_11_1_simple_20180122_132450.mp422018-01-22yesnoP4Phttps://passion4profession.net/ko/exercises/복근/가슴-향한-무릎-크런치-11https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/cover_11_1_simple__20180124_145846.png가슴 향한 무릎 크런치더블 크런치(double crunch)라고 더 많이 알려진 가슴을 향한 무릎 크런치 동작은 복부 트레이닝과 요추부 안정화를 위한 고급 수준의 운동입니다. 이 운동의 다리 운동이 수반되는 “리버스 크런치”부분은 특히 복부 하부를 단련하는 운동입니다. 이 운동에 사용되는 근육 중 하나가 엉덩이 굴곡근이라는 것을 기억해야 합니다. 엉덩이 굴곡근은 처음에 무릎이 가슴을 향하여 이동하는 동안 작용하게 됩니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/loop_11_1_simple_20180122_132450.mp422018-01-22yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/brzuszki-z-przysuwaniem-kolan-do-klatki-piersiowej-11https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/cover_11_1_simple__20180124_145846.pngBrzuszki z przysuwaniem kolan do klatki piersiowejBrzuszki z przysuwaniem kolan do klatki piersiowej, znane bardziej jako double crunch, to ćwiczenie o wyższym stopniu zaawansowania służące kształtowaniu mięśni brzucha i stabilizacji odcinka lędźwiowego. Część ćwiczenia, w którym biorą udział nogi, ćwiczy zwłaszcza dolną partię mięśni brzucha. Należy pamiętać, że jednymi z mięśni zaangażowanymi w to ćwiczenie są zginacze bioder: uruchamiane jako pierwsze podczas przysuwania kolan do klatki piersiowej.https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/loop_11_1_simple_20180122_132450.mp422018-01-22yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/膝盖到胸部的卷腹-11https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/cover_11_1_simple__20180124_145846.png膝盖到胸部的卷腹膝盖到胸部的卷腹，更通常的叫法是双倍卷腹，它是训练腹部区域和稳定腰部区域的高阶锻炼。这项锻炼的“反向卷腹”部分涉及大腿，尤其训练了您腹部的下部。一定要记得，这项运动中涉及到的肌肉之一是髋屈肌：它们是在您的膝盖移动到腹部过程中最先激活的部分。https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/loop_11_1_simple_20180122_132450.mp422018-01-22yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/crunch-met-knieen-naar-de-borst-11https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/cover_11_1_simple__20180124_145846.pngCrunch met knieën naar de borstCrunch met knieën naar de borst, beter bekend als dubbel-crunch, is een oefening op gevorderd niveau voor het trainen van buikspieren en voor het stabiliseren van de onderrug. Het onderdeel "reverse crunch" van deze oefening waar de benen bij betrokken zijn, traint vooral de onderbuikspieren. Het is belangrijk om te weten dat een van de spieren waar deze oefening overgaat, de buigspieren van de heup zijn: ze zijn de eerste spieren die geactiveerd worden tijdens het bewegen van knieën naar de borst.https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/loop_11_1_simple_20180122_132450.mp422018-01-22yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/situps-med-knana-mot-brostkorgen-11https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/cover_11_1_simple__20180124_145846.pngSitups med knäna mot bröstkorgenSitups med knäna mot bröstkorgen – mer känd som dubbelsitups – är en avancerad övning för magmuskulaturen och korsryggen. Den ”omvända” delen av denna övning består av benens rörelser och stärker framför allt den nedre delen av magmusklerna. Det är viktigt att komma ihåg att höftböjarna är en av de muskler som aktiveras i denna övning: de aktiveras allra först i övningen när knäna förs mot bröstkorgen.https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/loop_11_1_simple_20180122_132450.mp422018-01-22yesnoP4Phttps://passion4profession.net/da/ovelser/mave/mavebøjninger-med-knæene-til-brystet-11https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/cover_11_1_simple__20180124_145846.pngMavebøjninger med knæene til brystetMavebøjningen med knæene til brystet, bedre kendt som dobbelt mavebøjning, er en avanceret øvelse til træning af mavemusklerne og til stabilisering af lændeområdet. Delen med den “omvendte mavebøjning” i denne øvelse, den del som involverer benene, træner især den nedre del af dine mavemuskler. Det er vigtigt at huske, at én af de muskler som inddrages i denne øvelse er hoftebøjeren: denne muskel er den første som aktiveres under knæenes bevægelse mod brystet.https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/loop_11_1_simple_20180122_132450.mp422018-01-22yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/istumaannousu-polvet-rintakehaan-tuoden-11https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/cover_11_1_simple__20180124_145846.pngIstumaannousu polvet rintakehään tuodenIstumaannousu polvet rintakehään tuoden, joka tunnetaan paremmin nimellä kaksoisistumaannousu, on edistyneen tason harjoitus vatsan alueen treenaukselle ja lanteiden stabiloinnille. Tämän harjoituksen osa, “käänteinen istumaannousu”, jossa jalat ovat mukana, kehittää erityisesti vatsalihasten alempaa osaa. On tärkeä muistaa, että tässä liikkeessä ovat mukana myös lanteenkoukistajalihakset. Ne aktivoidaan ensin liikuttaessasi polvia kohti rintakehääsi.https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/loop_11_1_simple_20180122_132450.mp422018-01-22yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/crunch-med-knærne-mot-brystet-11https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/cover_11_1_simple__20180124_145846.pngCrunch med knærne mot brystetCrunch med knærne mot brystet, bedre kjent som dobbel crunch, er en avansert øvelse for å trene mageområdet og for å stabilisere korsryggen. "Motsatt crunch"-delen av denne øvelsen, altså den som involverer bena, trener i hovedsak de nedre magemusklene. Det er viktig å huske at én av musklene som involveres i denne øvelsen er hoftebøyerne: de er de første som aktiveres ved bevegelse av knærne mot brystet ditt.https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/loop_11_1_simple_20180122_132450.mp422018-01-22yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/abdomene-cu-genunchii-la-piept-11https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/cover_11_1_simple__20180124_145846.pngAbdomene cu genunchii la pieptAbdomenele cu genunchii la piept, cunoscute mai bine sub numele de abdomene duble, constituie un exercițiu de nivel avansat pentru antrenarea zonei abdominale și pentru stabilizarea zonei lombare. Partea de „abdomene inversate” din acest exercițiu, cea care implică picioarele, antrenează în special partea inferioară a mușchilor abdominali. Este important să vă amintiți că unul dintre mușchii implicați în acest exercițiu sunt flexorii șoldurilor: ei sunt primii activați în cursul ridicării genunchilor la piept.https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/loop_11_1_simple_20180122_132450.mp422018-01-22yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/ροκανισμα-με-τα-γονατα-στο-στηθος-11https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/cover_11_1_simple__20180124_145846.pngΡοκάνισμα με τα γόνατα στο στήθοςΤο ροκάνισμα με τα γόνατα στο στήθος, πιο γνωστό ως διπλό ροκάνισμα, είναι μία άσκηση προχωρημένου επιπέδου για την προπόνηση της κοιλιακής χώρας και για τη σταθεροποίηση της οσφυϊκής χώρας. Το «αντίστροφο ροκάνισμα» αυτής της άσκησης, αυτό που περιλαμβάνει τα πόδια, προπονεί ιδιαίτερα το κάτω μέρος των κοιλιακών σας. Είναι σημαντικό να θυμάστε ότι ένας από τους μυς που εμπλέκονται σε αυτή την άσκηση είναι οι καμπτήρες του ισχίου: ενεργοποιούνται πρώτοι ατά την κίνηση των γονάτων προς το στήθος σας.https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/loop_11_1_simple_20180122_132450.mp422018-01-22yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/घुटनों-को-छाती-के-साथ-लगाकर-दबाना-क्रंच-11https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/cover_11_1_simple__20180124_145846.pngघुटनों को छाती के साथ लगाकर दबाना (क्रंच)घुटनों को छाती के साथ लगाकर दबाना जिसे आमतौर पर डबल क्रंच के रूप में जाना जाता है, पेट के प्रशिक्षण और कमर के स्थिरीकरण के लिए एक उन्नत स्तर का व्यायाम है। इस व्यायाम का "रिवर्स क्रंच" भाग जिसमें पैर शामिल होते हैं, विशेष तौर पर आपके पेट के निचले हिस्से को प्रशिक्षित करता है। यह याद रखना महत्वपूर्ण है कि इस अभ्यास में शामिल मांसपेशियों में से एक है हिप फ्लेक्सर (कूल्हे के आकुंचक): जब घुटने छाती की ओर जाते हैं तब वे ही सबसे पहले सक्रिय होते हैं।https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/loop_11_1_simple_20180122_132450.mp422018-01-22yesnoP4Phttps://passion4profession.net/id/latihan/perut/235-11https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/cover_11_1_simple__20180124_145846.png235237https://p4ppullzone.b-cdn.net/api_v2/exercises/11/trainer_media/loop_11_1_simple_20180122_132450.mp422018-01-22yesnoP4Phttps://passion4profession.net/en/exercises/obliques/foot-2-foot-crunch-12https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/cover_12_1_simple__20180124_145915.pngFoot 2 Foot CrunchThis exercise is one of the most well-known and effective exercises to train the oblique abdominals. The Foot 2 Foot Crunch is very effective in training the lateral band of the abdomen thanks to the continuous muscle tension and the taut and slightly raised position of the arms and shoulders which help in balancing the weight and in the correct execution of the exercise.https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/loop_12_1_simple_20180122_132544.mp442018-01-22yesnoP4Phttps://passion4profession.net/it/esercizi/obliqui/foot-2-foot-crunch-12https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/cover_12_1_simple__20180124_145915.pngFoot 2 Foot CrunchQuesto esercizio è tra i più conosciuti ed efficaci per allenare gli addominali obliqui. Il Foot 2 Foot Crunch è molto efficace nell'allenamento della fascia laterale dell'addome grazie alla continua tensione dei muscoli e alla posizione tesa e leggermente sollevata di braccia e spalle, che aiutano nel bilanciamento del peso e nella corretta esecuzione dell'esercizio.https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/loop_12_1_simple_20180122_132544.mp442018-01-22yesnoP4Phttps://passion4profession.net/es/ejercicios/oblicuos/abdominales-foot-2-foot-12https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/cover_12_1_simple__20180124_145915.pngAbdominales Foot 2 FootEste ejercicio es uno de los más conocidos y efectivos para entrenar las abdominales oblicuas. La Abdominal Foot 2 Foot Crunch es muy efectiva para entrenar la banda lateral del abdomen, gracias a una continua tensión muscular y a la posición tensa y ligeramente elevada de los brazos y de los hombros, lo que ayuda a equilibrar el peso y a una correcta ejecución del ejercicio.https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/loop_12_1_simple_20180122_132544.mp442018-01-22yesnoP4Phttps://passion4profession.net/fr/exercices/obliques/foot-2-foot-crunch-12https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/cover_12_1_simple__20180124_145915.pngFoot 2 Foot CrunchCet exercice est l'un des exercices les plus connus et les plus efficaces pour former des abdominaux obliques. Le Foot 2 Foot Crunch est très efficace pour la formation de la bande latérale de l'abdomen, grâce à la tension musculaire continue et la position tendue et légèrement relevée des bras et des épaules, qui aident à équilibrer le poids et à exécuter correctement l'exercice.https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/loop_12_1_simple_20180122_132544.mp442018-01-22yesnoP4Phttps://passion4profession.net/de/uebungen/schrage/fuß-an-fuß-bauchpressen-12https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/cover_12_1_simple__20180124_145915.pngFuß an Fuß BauchpressenDiese Übung ist eine der wohlbekanntesten und effektivsten Übungen, um die schrägen Bauchmuskeln zu trainieren. Die Fuß an Fuß Bauchpresse ist dank ihrer beständigen Muskelanspannung und der straffen und leicht erhöhten Position der Arme und Schultern, die beim Balancieren des Gewichts und der richtigen Übungsausführung behilflich sind, äußerst wirksam im Trainieren des seitlichen Bandes am Hinterleib.https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/loop_12_1_simple_20180122_132544.mp442018-01-22yesnoP4Phttps://passion4profession.net/pt/exercicios/obliquos/abdominal-pe-a-pe-12https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/cover_12_1_simple__20180124_145915.pngAbdominal Pé à PéEste exercício é um dos mais conhecidos e eficazes para treinar os músculos abdominais oblíquos. A Abdominal Pé à Pé é muito eficaz no treinamento da parte lateral do abdômen graças à tensão muscular contínua e à posição esticada e ligeiramente levantada dos braços e ombros que ajudam no equilíbrio do peso e na execução correta do exercício.https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/loop_12_1_simple_20180122_132544.mp442018-01-22yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/косые/скручивание-от-ноги-к-ноге-12https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/cover_12_1_simple__20180124_145915.pngСкручивание от ноги к ногеЭто упражнение является одним из самых известных и эффективных упражнений для тренировки косых мышц брюшного пресса. Упражнение Foot 2 Foot Crunch также очень эффективно при тренировке боковой полосы живота благодаря непрерывному мышечному напряжению и напряженному, слегка приподнятому положению рук и плеч, которые помогают сбалансировать вес при правильном исполнении упражнения.https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/loop_12_1_simple_20180122_132544.mp442018-01-22yesnoP4Phttps://passion4profession.net/tr/egzersizler/yan-karın/ayak-ayaga-sıkıstırma-12https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/cover_12_1_simple__20180124_145915.pngAyak Ayağa SıkıştırmaBu egzersiz oblik karın kaslarını çalıştırmak için en etkili ve en çok bilinen egzersizlerden birisidir. Ayak Ayağa sıkıştırma yan karın bandını çok etkin bir şekilde çalıştırır sürekli olarak gergin ve sıkı olan kaslar ve kolların ve omuzların hafifçe kalkık pozisyonu ağırlığın dengelenmesini ve egzersizin doğru bir şekilde yapılmasıni sağlar.https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/loop_12_1_simple_20180122_132544.mp442018-01-22yesnoP4Phttps://passion4profession.net/ar/tamarin/المائلة/كرنش-القدم-للقدم-12https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/cover_12_1_simple__20180124_145915.pngكرنش القدم للقدميعتبر هذا التمرين أحد أكثر التمارين المعروفة في تأثيرها لتمرين عضلات البطن المائلة الخارجية. تمرين كرنش القدم للقدم هو تمرين فعال جدا لتدريب الجزء الجانبي من البطن وذلك بفضل جهد العضلات المستمر والوضع المشدود والمرتفع قليلا للذراعين والكتفين مما يساعد على تحقيق التوازن بين الوزن والتنفيذ الصحيح للتمرين.https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/loop_12_1_simple_20180122_132544.mp442018-01-22yesnoP4Phttps://passion4profession.net/ja/exercises/腹斜筋/フットトゥーフット-クランチ-12https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/cover_12_1_simple__20180124_145915.pngフットトゥーフット・クランチこのエクササイズは、最も良く知られ、効果的に腹斜筋を鍛えるためのものの一つです。 フットトゥーフット・クランチにより、腹部の側索を非常に効果的に鍛えることができます。これは、筋肉が緊張し続け、腕と肩がピンと張りわずかに持ち上がった状態にあるためです。こうした状態により、体重のバランスがとれ、正しくエクササイズを行うことが可能になります。https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/loop_12_1_simple_20180122_132544.mp442018-01-22yesnoP4Phttps://passion4profession.net/ko/exercises/복사근/foot-2-foot-crunch-12https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/cover_12_1_simple__20180124_145915.pngFoot 2 Foot Crunch이 운동은 복사근을 단련하는 데 가장 효과적이고 잘 알려진 운동 중의 하나입니다. Foot 2 Foot Crunch는 지속적인 근육의 긴장 그리고 팔과 어깨를 살짝 들어 올린 자세로 인해 복근의 측면을 단련하는 데 매우 효과적입니다. 이러한 자세는 몸의 균형을 잡고 운동을 올바르게 실시하는 데 도움을 줍니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/loop_12_1_simple_20180122_132544.mp442018-01-22yesnoP4Phttps://passion4profession.net/pl/cwiczenia/skosne/skłon-tułowia-stopa-do-stopy-12https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/cover_12_1_simple__20180124_145915.pngSkłon tułowia stopa do stopyTo ćwiczenie jest jednym z najbardziej znanych i skutecznych ćwiczeń na ukośne mięśnie brzucha. Wykonywanie tego ćwiczenia jest bardzo skuteczne w trenowaniu bocznych partii brzucha dzięki ciągłemu wytężeniu i napięciu mięśni oraz uniesionej pozycji ramion i barków, co pomaga w równomiernym rozłożeniu ciężaru i prawidłowym wykonaniu ćwiczenia.https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/loop_12_1_simple_20180122_132544.mp442018-01-22yesnoP4Phttps://passion4profession.net/zh/exercises/腹斜肌/触足卷腹-12https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/cover_12_1_simple__20180124_145915.png触足卷腹这是最广为人知且有效的一种斜腹肌锻炼方法。 由于肌肉持续紧张，手臂和肩膀微微抬起，有助于平衡体重并正确进行锻炼，所以触足卷腹是一种非常有效的腹部锻炼方法。https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/loop_12_1_simple_20180122_132544.mp442018-01-22yesnoP4Phttps://passion4profession.net/nl/oefeningen/schuine/foot-2-foot-crunch-12https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/cover_12_1_simple__20180124_145915.pngFoot 2 Foot CrunchDeze oefening is een van de bekendste en meest doeltreffende oefeningen om de schuine buikspieren te trainen. De Foot 2 Foot Crunch is heel effectief om de laterale band van de buik te trainen, dankzij de continue spanning op de spieren en de strakke en enigszins verhoogde positie van de armen en schouders, die helpt om het gewicht in evenwicht te houden en om de oefening op de juiste manier uit te voeren.https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/loop_12_1_simple_20180122_132544.mp442018-01-22yesnoP4Phttps://passion4profession.net/sv/ovningar/sneda/hopdragning-fran-fot-till-fot-12https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/cover_12_1_simple__20180124_145915.pngHopdragning från Fot till FotDen här övningen är en av de mest välkända och effektiva för att träna de sneda bukmusklerna. Övningen Hopdragning från Fot till Fot är väldigt effektiv för att träna magens sidmuskler genom att musklerna hålls konstant spända, och även armarna och axlarna spänns i en något höjd position. Detta underlättar för att balansera vikten och utföra övningen på rätt sätt.https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/loop_12_1_simple_20180122_132544.mp442018-01-22yesnoP4Phttps://passion4profession.net/da/ovelser/skra/foot-2-foot-crunch-12https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/cover_12_1_simple__20180124_145915.pngFoot 2 Foot CrunchDenne øvelse er en af de mest velkendte og effektive øvelser til at træne de skrå mavemuskler. Foot 2 Foot Crunch er meget effektiv til træningen af mavens sidebånd takket være den kontinuerlige muskelspænding og arme og skuldrenes strammede samt lidt hævede positioner, hvilket er med til at hjælpe med at balancere vægten og den korrekte udførelse af øvelsen.https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/loop_12_1_simple_20180122_132544.mp442018-01-22yesnoP4Phttps://passion4profession.net/fi/liikkeet/vinot/foot-2-foot-crunch-12https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/cover_12_1_simple__20180124_145915.pngFoot 2 Foot CrunchTämä harjoitus on eräs tunnetuimmista ja toimivimmista vinoista vatsalihasharjoituksista. Foot 2 Foot Crunch on erittäin toimiva harjoitus vatsan sivuttaissuunnassa, sillä se aiheuttaa jatkuvaa lihasjännitystä ja kireänä sekä hieman kohollaan olevien käsien ja hartioiden asento auttaa tasapainottamaan painoa ja toteuttamaan tämän harjoituksen oikein.https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/loop_12_1_simple_20180122_132544.mp442018-01-22yesnoP4Phttps://passion4profession.net/nb/ovelser/skra/foot-2-foot-crunch-12https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/cover_12_1_simple__20180124_145915.pngFoot 2 Foot CrunchDenne øvelsen er en av de mest kjente og effektive øvelsene til å trene sidemagemusklene med. Foot 2 Foot Crunch er veldig effektiv til å trene magens tverrbånd på grunn den kontinuerlige muskelstrammingen og den stramme og litt hevede stillingen av armene og skuldrene som hjelper til å balansere vekten optimalt.https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/loop_12_1_simple_20180122_132544.mp442018-01-22yesnoP4Phttps://passion4profession.net/ro/exercitii/oblici/foot-2-foot-crunch-12https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/cover_12_1_simple__20180124_145915.pngFoot 2 Foot CrunchAcest exercițiu este unul dintre cele mai cunoscute și eficiente exerciții pentru lucrarea mușchilor abdominali oblici. Foot 2 Foot Crunch sunt foarte eficiente dacă doriți să lucrați grupele de mușchi aflate în părțile laterale ale abdomenului, datorită tensiunii musculare continue și a poziției încordate și ușor ridicate a brațelor și umerilor, care ajută la distribuirea echilibrată a greutății și la executarea corectă a exercițiului.https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/loop_12_1_simple_20180122_132544.mp442018-01-22yesnoP4Phttps://passion4profession.net/el/askiseis/πλαγιοι/foot-2-foot-crunch-12https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/cover_12_1_simple__20180124_145915.pngFoot 2 Foot CrunchΑυτή η άσκηση είναι μια από τις πιο γνωστές και αποτελεσματικές ασκήσεις για να γυμνάσετε τους πλάγιους κοιλιακούς. Η άσκηση Foot 2 Foot Crunch είναι πολύ αποτελεσματική στην εκγύμναση της πλευρικής ζώνης της κοιλιάς, χάρη στη συνεχή ένταση των μυών και την τεντωμένη και ελαφρώς υπερυψωμένη θέση των χεριών και των ώμων, που βοηθούν στην εξισορρόπηση του βάρους και στη σωστή εκτέλεση της άσκησης.https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/loop_12_1_simple_20180122_132544.mp442018-01-22yesnoP4Phttps://passion4profession.net/hi/vyayam/तिरछे/foot-2-foot-crunch-12https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/cover_12_1_simple__20180124_145915.pngFoot 2 Foot Crunchयह व्यायाम झुके हुए (या तिरछे) उदर को प्रशिक्षित करने के सबसे चिरपरिचित और प्रभावी व्यायामों में से एक है। Foot 2 Foot Crunch उदर के पार्श्व हिस्से (लेटरल बैंड) के प्रशिक्षण में बहुत प्रभावी है क्योंकि इसमें मांसपेशियों में निरंतर तनाव बना रहता है और बाजू तथा कंधे थोड़ा उठे रहते हैं जो वजन का संतुलन बनाए रखने एवं व्यायाम का सही प्रकार से निष्पादन करने में मदद करते हैं।https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/loop_12_1_simple_20180122_132544.mp442018-01-22yesnoP4Phttps://passion4profession.net/id/latihan/otot-miring/379-12https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/cover_12_1_simple__20180124_145915.png379381https://p4ppullzone.b-cdn.net/api_v2/exercises/12/trainer_media/loop_12_1_simple_20180122_132544.mp442018-01-22yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/leg-push-13https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/cover_13_1_simple__20180124_145945.pngLeg PushThis exercise targets your core muscles, especially the “lower abs”. The primary muscle responsible for lifting up your legs is the iliopsoas. Other muscles worked are the hip flexors, rectus abdominus, and quadriceps. This move can be performed anywhere and requires no equipment. It's a simple, effective way to sculpt your abs and lose belly fat.https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/loop_13_1_simple_20180122_132817.mp422018-01-22yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/leg-push-13https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/cover_13_1_simple__20180124_145945.pngLeg PushQuesto esercizio interessa i muscoli del core, specialmente gli addominali “bassi”. Il muscolo principale responsabile del sollevamento delle gambe è il muscolo ileopsoas. Gli altri muscoli che contribuiscono al movimento sono i flessori dell’anca, il retto dell’addome e i quadricipiti. Questo movimento può essere eseguito ovunque e non richiede strumenti particolari. È un modo semplice ed efficace per scolpire gli addominali e ridurre il grasso accumulatosi nella zona addominale.https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/loop_13_1_simple_20180122_132817.mp422018-01-22yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/flexion-a-una-pierna-13https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/cover_13_1_simple__20180124_145945.pngFlexión a una piernaEste ejercicio trabaja los músculos del centro, en especial los "abdominales inferiores". El principal músculo responsable de levantar las piernas es el psoas ilíaco. Otros músculos que se trabajan son los flexores de la cadera, el recto abdominal y los cuádriceps. Este movimiento se puede realizar en cualquier lugar y no requiere ningún equipo. Es una manera simple y efectiva de esculpir los músculos abdominales y perder grasa del vientre.https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/loop_13_1_simple_20180122_132817.mp422018-01-22yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/poussee-des-jambes-13https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/cover_13_1_simple__20180124_145945.pngPoussée des jambesCet exercice cible les muscles de votre tronc, en particulier les abdominaux inférieurs. Le principal muscle sollicité pour lever vos jambes est l'ilio-psoas. Les autres muscles qui travaillent sont les fléchisseurs de la hanche, le muscle droit de l'abdomen et les quadriceps. Ce mouvement peut être exécuté n'importe tout et ne nécessite aucun équipement. C'est un moyen simple et efficace de sculpter vos abdominaux et de perdre de la graisse au niveau du ventre.https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/loop_13_1_simple_20180122_132817.mp422018-01-22yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/beinstutze-13https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/cover_13_1_simple__20180124_145945.pngBeinstützeDiese Übung trainiert Ihre Rumpfmuskulatur, insbesondere die "unteren Bauchmuskeln". Der für das Heben Ihrer Beine in erster Linie zuständige Muskel ist der Lenden-Darmbeinmuskel (Musculus iliopsoas). Andere bei dieser Übung geforderte Muskeln sind die Hüftbeuger, der gerade Bauchmuskel und Quadrizeps. Diese Übung kann überall durchgeführt werden und erfordert keine Sportausrüstung. Es ist eine einfache, effektive Methode, Ihre Bauchmuskeln zu meißeln und Bauchfett zu verbrennen.https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/loop_13_1_simple_20180122_132817.mp422018-01-22yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/elevacao-de-quadril-13https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/cover_13_1_simple__20180124_145945.pngElevação de QuadrilEste exercício envolve seus músculos do núcleo, especialmente os “abdominais inferiores”. O principal músculo responsável por erguer suas pernas é o iliopsoas. Outros músculos trabalhados são os flexores do quadril, reto do abdome e os quadríceps. Esse movimento pode ser realizado em qualquer lugar e não exige nenhum equipamento. Ele é uma maneira simples e eficiente de esculpir seus abdominais e perder gordura da barriga.https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/loop_13_1_simple_20180122_132817.mp422018-01-22yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/толчок-ногами-13https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/cover_13_1_simple__20180124_145945.pngТолчок ногамиЭто упражнение предназначено для воздействия на мышцы вашего туловища, особенно на мышцы нижней части живота. Основная мышца, осуществляющая поднимание ног, — это подвздошно-поясничная мышца. Другие задействованные мышцы — это мышцы-сгибатели бедер, прямая мышца живота и четырехглавые мышцы. Это упражнение можно выполнять в любом месте, и оно не требует оборудования. Это простой и эффективный способ придания формы мышцам живота и избавления от жира на животе.https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/loop_13_1_simple_20180122_132817.mp422018-01-22yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/bacak-itme-13https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/cover_13_1_simple__20180124_145945.pngBacak İtmeBu egzersiz karın kaslarınızı ve özellikle de alt karın kaslarınızı hedefler. Bacaklarınızı kaldırmakla sorumlu ana kas iliopsoas kasıdır. Diğer çalışan kaslar, fleksör, rektus abdominis, kuadriseps kaslardır. Bu hareket her yerde yapılabilir ve herhangi bir alet gerektirmez. Karın kaslarınıza şekil vermek ve göbek yağlarınızı eritmek için basit ve ektili bir yoldur.https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/loop_13_1_simple_20180122_132817.mp422018-01-22yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/الضغط-بالرجلين-13https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/cover_13_1_simple__20180124_145945.pngالضغط بالرجلينهذا التمرين يستهدف عضلات الوسط لديك، خصوصا "العضلات السفلية". العضلة الرئيسية المسؤولة عن رفع رجليك هو العضلة القطنية. العضلات الأخرى التي يتم تشغيلها هي عضلات المؤخرة القابطة، العضلة البطنية المستقيمة وعضلات الفخذين. هذه الحركة يمكن تنفيذها في أي مكان ولا تتطلب أية معدات. إنها سهلة وفعالة لنحت العضلات البطنية وخسارة وزن البطن.https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/loop_13_1_simple_20180122_132817.mp422018-01-22yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/レッグプッシュ-13https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/cover_13_1_simple__20180124_145945.pngレッグプッシュこの運動はコアマッスル、特に「下腹筋」を鍛えます。足を持ち上げるのに主に使用される筋肉は腸腰筋です。臀部の屈筋、腹直筋、四頭筋等も鍛えられます。この運動はどこでもできて、器具を必要としません。腹筋を形作りお腹の脂肪を落とすためのシンプルで効果的な方法です。https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/loop_13_1_simple_20180122_132817.mp422018-01-22yesnoP4Phttps://passion4profession.net/ko/exercises/복근/다리-푸시-13https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/cover_13_1_simple__20180124_145945.png다리 푸시이 운동은 코어 근육, 특히 "하복부"를 대상으로 합니다. 다리를 들어 올리는 데 사용되는 주 근육은 장요근입니다. 이때 작용하는 다른 근육으로 고관절 굴곡근, 복직근, 대퇴사두근이 있습니다. 이 운동은 어디에서나 할 수 있으며 장비가 필요 없습니다. 복근을 만들어주며 복부 지방을 빼주는 간단하고 효과적인 방법입니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/loop_13_1_simple_20180122_132817.mp422018-01-22yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/wypychanie-nog-13https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/cover_13_1_simple__20180124_145945.pngWypychanie nógTo ćwiczenie skupia się na mięśniach głębokich, w szczególności na „dolnych partiach mięśni brzucha”. Podstawowym mięśniem odpowiedzialnym za unoszenie nóg jest mięsień biodrowo-lędźwiowy. Innymi trenowanymi mięśniami są zginacz stawu biodrowego, mięsień prosty brzucha i mięsień czworogłowy uda. Ten ruch można wykonywać w dowolnym miejscu i nie wymaga posiadania dodatkowego sprzętu. To prosty i skuteczny sposób na wyrzeźbienie mięśni brzucha i pozbycie się tłuszczyku z brzucha.https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/loop_13_1_simple_20180122_132817.mp422018-01-22yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/腿部推蹬-13https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/cover_13_1_simple__20180124_145945.png腿部推蹬这个练习针对你的核心肌肉，尤其是“下腹部”。负责抬起你的腿部的主要肌肉是髂腰肌。其他运动的肌肉是髋部屈肌、腹直肌、股四头肌。此运动可以在任何地方进行，不需要任何设备。这是塑造你的腹肌，甩掉腹部脂肪之简单、有效的方法。https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/loop_13_1_simple_20180122_132817.mp422018-01-22yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/leg-push-13https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/cover_13_1_simple__20180124_145945.pngLeg PushBij deze oefening gebruik je je corespieren, vooral de lagere buikspieren. De spier die het voornaamst verantwoordelijk is om je benen op te heffen is de tractus iliotibialis. Andere gebruikte spieren zijn de heupflexoren, buikspieren en quadriceps. Deze beweging kan je overal uitvoeren zonder benodigheden. Het is een simpele, effectieve manier om je buikspieren vorm te geven en buikvet te verbranden.https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/loop_13_1_simple_20180122_132817.mp422018-01-22yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/benpress-13https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/cover_13_1_simple__20180124_145945.pngBenpressDenna övning har målet på dina bålmuskler, speciellt på de "nedre magmusklerna". Den primära muskeln för att lyfta dina ben är den inre höftböjarmuskeln. Andra muskler som tränas är höftmuskler, raka bukmuskeln och lårmusklerna. Denna rörelse kan utföras varsomhelst och kräver ingen utrustning. Det är ett enkelt, effektivt sätt att forma dina magmuskler och ta bort magfett.https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/loop_13_1_simple_20180122_132817.mp422018-01-22yesnoP4Phttps://passion4profession.net/da/ovelser/mave/bentryk-13https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/cover_13_1_simple__20180124_145945.pngBentrykDenne øvelse er rettet mod din kerne, især de “nedre mavemuskler”. Den primære muskel der er ansvarlig for at løfte dine ben er iliopsoas. Andre muskler der arbejder med er hoftefleksorerne, den lige mavemuskel og quadriceps. Denne øvelse kan udføres hvor som helst og kræver intet udstyr. Det er en enkel, effektiv måde at forme dine mavemuskler og komme af med mavefedt.https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/loop_13_1_simple_20180122_132817.mp422018-01-22yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/jalkatyonto-13https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/cover_13_1_simple__20180124_145945.pngJalkatyöntöTämä harjoite koskee keskivartalon lihaksia, erityisesti alavatsan lihaksia. Jalkojen nostamisessa pääasiallisen työn tekevät lonkankoukistajat. Muut harjoitettavat lihakset ovat vatsalihakset ja nelipäiset reisilihakset. Liikkeen voi suorittaa missä vain eikä siihen tarvita mitään ylimääräistä. Se on yksinkertainen ja tehokas tapa vatsalihasten muokkaamiseen ja vatsan rasvan polttamiseen.https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/loop_13_1_simple_20180122_132817.mp422018-01-22yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/benskyving-13https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/cover_13_1_simple__20180124_145945.pngBenskyvingDenne øvelsen fokuserer på overkroppen, særlig de nedre magemusklene. Muskelen som er mest ansvarlig for å løfte beina heter "iliopsoas". Øvelsen fokuserer også på hoftene, hovedmagemuskler og lårmuskler. Denne øvelsen kan utføres hvor som helst og krever ingen utstyr. Det er en enkel og effektiv måte å forme magemusklene på som også forbrenner magefett.https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/loop_13_1_simple_20180122_132817.mp422018-01-22yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/impingerea-picioarelor-13https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/cover_13_1_simple__20180124_145945.pngÎmpingerea picioarelorAcest exercițiu antrenează mușchii trunchiului, în special mușchii abdominali inferiori. Mușchiul de bază responsabil de ridicarea picioarelor este iliopsoasul. Ceilalți mușchi implicați sunt: flexorii șoldului, mușchii drepți abdominali și cvadricepșii. Această mișcare poate fi efectuată oriunde și nu necesită niciun echipament. Este o modalitate simplă și eficientă de a vă sculpta mușchii abdominali și de a scăpa de grăsimea de pe burtă.https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/loop_13_1_simple_20180122_132817.mp422018-01-22yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/πιεσεις-ποδιων-13https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/cover_13_1_simple__20180124_145945.pngΠιέσεις ποδιώνΑυτή η άσκηση στοχεύει τους μυς του κορμού, ειδικά τους "χαμηλούς κοιλιακούς". Ο κύριος υπεύθυνος μυς για την άρση των ποδιών σας είναι ο λαγονοψοϊτης. Άλλοι μυς που γυμνάζονται είναι οι καμπτήρες των ισχίων, ο ορθός κοιλιακός, και οι τετρακέφαλοι. Αυτή η κίνηση μπορεί να γίνεται οπουδήποτε και δεν απαιτεί κανέναν εξοπλισμό. Είναι ένας απλός αποτελεσματικός τρόπος σμίλευσης των κοιλιακών σας και απώλειας κοιλιακού λίπους.https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/loop_13_1_simple_20180122_132817.mp422018-01-22yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/लेग-पुश-13https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/cover_13_1_simple__20180124_145945.pngलेग पुशयह व्यायाम आपकी अंदरूनी मांसपेशियों खासकर "नीचली ऐब्स" पर असर डालता है। आपकी टांगों को उठाने के लिए प्राथमिक मांसपेशी इलिप्सोअस है। अन्य सहायक मांसपेशियां हिप फ्लेक्सर, रेक्टस एब्डोमिनस और क्वाड्रिसेप्स होते हैं। इस मूव को कहीं पर भी किया जा सकता है और इसके लिए किसी उपकरण की आवश्यकता नही होती है। आपकी ऐब्स को आकार देने और आपके पेट को कम करने का यह एक सरल, प्रभावी तरीका है।https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/loop_13_1_simple_20180122_132817.mp422018-01-22yesnoP4Phttps://passion4profession.net/id/latihan/perut/409-13https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/cover_13_1_simple__20180124_145945.png409411https://p4ppullzone.b-cdn.net/api_v2/exercises/13/trainer_media/loop_13_1_simple_20180122_132817.mp422018-01-22yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/crunch-with-vertical-legs-and-touch-of-the-ankles-14https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/cover_14_1_simple__20180124_150012.pngCrunch with vertical legs and touch of the anklesThis exercise is very effective for strengthening the entire abdominal fascia, with particular focus on the upper area of the rectus abdominis. The muscle strengthening that this type of exercise performs will also increase the strength and ability in performing aerobic activities such as swimming, running and walking. The "crunch with vertical legs and touch of the ankles" also helps a lot in correcting the posture and balance of the body.https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/loop_14_1_simple_20180122_132938.mp422018-01-22yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/crunch-con-gambe-in-verticale-e-tocco-delle-caviglie-14https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/cover_14_1_simple__20180124_150012.pngCrunch con gambe in verticale e tocco delle caviglieQuesto esercizio è molto efficace per rafforzare tutta la fascia addominale, con particolare focus sull'area alta del retto dell'addome. Col rafforzamento muscolare che porta questo tipo di esercizio, aumenteranno anche resistenza e abilità nello svolgere attività aerobiche come nuoto, corsa e camminata. Il “crunch con gambe in verticale e tocco delle caviglie” aiuta molto anche nel correggere postura ed equilibrio del corpo.https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/loop_14_1_simple_20180122_132938.mp422018-01-22yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/abdominales-con-piernas-en-posicion-vertical-y-contacto-con-los-tobillos-14https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/cover_14_1_simple__20180124_150012.pngAbdominales con piernas en posición vertical y contacto con los tobillosEste ejercicio es muy eficaz para fortalecer toda la fascia abdominal, haciendo especial hincapié en la zona superior del músculo recto del abdomen. El fortalecimiento muscular que aporta este tipo de ejercicio, también aumentará la fuerza y la capacidad a la hora de realizar actividades aeróbicas como nadar, correr y caminar. El ejercicio "abdominales con piernas en posición vertical y contacto con los tobillos" también ayuda a corregir la postura y el equilibrio del cuerpo.https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/loop_14_1_simple_20180122_132938.mp422018-01-22yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/contraction-des-muscles-en-maintenant-les-jambes-verticales-et-en-touchant-les-c-14https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/cover_14_1_simple__20180124_150012.pngContraction des muscles en maintenant les jambes verticales et en touchant les chevillesCet exercice est très efficace pour renforcer l'ensemble de l'aponévrose abdominale tout en mettant un accent particulier sur la zone supérieure du grand droit de l'abdomen (les abdos). Le renforcement musculaire de ce type d'exercice permettra également d'augmenter la force et la capacité d’effectuer des activités aérobiques comme la natation, la course et la marche. L’exercice « Contractez vos muscles en maintenant vos jambes verticales et touchez vos chevilles » aide également à corriger la posture et à l'équilibre du corps.https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/loop_14_1_simple_20180122_132938.mp422018-01-22yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/crunch-mit-vertikalen-schenkeln-und-anfassen-der-knochel-14https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/cover_14_1_simple__20180124_150012.pngCrunch mit vertikalen Schenkeln und Anfassen der KnöchelDiese Übung ist sehr effektiv für die Stärkung der gesamten Bauchbinde, mit besonderem Schwerpunkt auf den oberen Bereich des geraden Bauchmuskels. Die Muskelkräftigung, die diese Art der Übung fördert, stärkt auch die Kraft und die Fähigkeit bei der Durchführung von Aerobic-Aktivitäten wie Schwimmen, Laufen und Gehen. Der "Crunch mit vertikalen Schenkeln und Anfassen der Knöchel" hilft auch viel bei der Korrektur der Körperhaltung und des Gleichgewichts des Körpers.https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/loop_14_1_simple_20180122_132938.mp422018-01-22yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/supra-abdominal-com-pernas-verticais-e-toque-dos-tornozelos-14https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/cover_14_1_simple__20180124_150012.pngSupra abdominal com pernas verticais e toque dos tornozelosEste exercício é muito eficaz para fortalecer toda a fáscia abdominal, com foco em particular na área superior do rectus abdominis. O fortalecimento muscular que este tipo de exercício proporciona também aumentará a força e a capacidade de executar atividades aeróbicas, como natação, corrida e caminhada. O "supra abdominal com pernas verticais e toque dos tornozelos" também ajuda muito a corrigir a postura e o equilíbrio do corpo.https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/loop_14_1_simple_20180122_132938.mp422018-01-22yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/скручивание-с-вертикальными-ногами-и-прикосновением-к-лодыжкам-14https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/cover_14_1_simple__20180124_150012.pngСкручивание с вертикальными ногами и прикосновением к лодыжкамЭто упражнение очень эффективно для целей укрепления всей полосы брюшных мышц с особым акцентом на верхнюю часть прямой мышцы живота. Укрепление мышц при помощи упражнения данного типа также позволяет увеличить силу и способность к аэробным занятиям, таким как плавание, бег и ходьба. «Скручивание с вертикальными ногами и прикосновением к лодыжкам» также помогает скорректировать осанку и добиться равновесия тела.https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/loop_14_1_simple_20180122_132938.mp422018-01-22yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/dik-bacaga-egilme-ve-ayak-bileklerine-dokunma-14https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/cover_14_1_simple__20180124_150012.pngDik Bacağa Eğilme ve ayak bileklerine dokunmaBu egzersiz tüm karın hattını güçlendirmek için oldukça etkilidir özellikle de rectus abdominisin üst kısımlarına yoğunlaşmaktadır. Bu türdeki egzersizin oluşturduğu kas geliştirme yüzme, koşma ve yürüme gibi aerobik aktiviteleri yapabilme gücünü de arttıracaktır. “dik bacağa eğilme ve ayak bileklerine dokunma” ayrıca vücut duruşunu düzeltmede ve vücudun dengesini sağlamaya da yardımcı olacaktır.https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/loop_14_1_simple_20180122_132938.mp422018-01-22yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/الضغط-مع-وضع-الساقين-بشكل-رأسي-ولمس-الكعبين-14https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/cover_14_1_simple__20180124_150012.pngالضغط مع وضع الساقين بشكل رأسي ولمس الكعبينهذا التمرين فعال جدا لتقوية كامل عضلات البطن، مع التركيز بشكل خاص على عضلات البطن المستقيمة. بالإضافة إلى تقوية العضلات من هذا النوع فإن التمرين سيزيد أيضا من القوة والقدرة على أداء الأنشطة الرياضية مثل السباحة والجري والمشي. إن تمرين "الضغط مع وضع الساقين بشكل رأسي ولمس الكعبين" يساعد بشكل كبير أيضا على تصحيح وقوف وتوازن الجسم.https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/loop_14_1_simple_20180122_132938.mp422018-01-22yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/脚を垂直に上げて足首に触れるクランチ-14https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/cover_14_1_simple__20180124_150012.png脚を垂直に上げて足首に触れるクランチこのエクササイズは、腹部の筋膜全体を強化するために非常に効果的であり、腹直筋の上部に特に重点が置かれます。 この種類のエクササイズによる筋肉強化は、水泳、ランニング、ウォーキングなどの有酸素運動の強化や能力向上にもなります。「脚を垂直に上げて足首に触れるクランチ」では、姿勢を正しくしたり、体のバランスを直すためにもかなり役立ちます。https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/loop_14_1_simple_20180122_132938.mp422018-01-22yesnoP4Phttps://passion4profession.net/ko/exercises/복근/crunch-with-vertical-legs-and-touch-of-the-ankles-14https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/cover_14_1_simple__20180124_150012.pngCrunch with vertical legs and touch of the ankles이 운동은 복부근막 전체를 강화하는 데 매우 효과적이고, 특히 복직근 상부에 많은 자극을 줍니다. 이러한 유형의 운동에 수반되는 근력 강화는 수영, 달리기, 걷기 등과 같은 유산소 운동을 수행하는 데 필요한 힘과 능력을 향상시킵니다. 이 운동은 또한 몸의 자세와 균형을 바로 잡는 데 많은 도움을 줍니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/loop_14_1_simple_20180122_132938.mp422018-01-22yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/brzuszki-z-nogami-uniesionymi-pionowo-i-dotykaniem-kostek-14https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/cover_14_1_simple__20180124_150012.pngBrzuszki z nogami uniesionymi pionowo i dotykaniem kostekTo ćwiczenie jest bardzo skuteczne we wzmacnianiu całej powięzi brzucha, ze szczególnym skupieniem na górnej części mięśnia prostego brzucha. Wzmocnienie mięśni, do którego przyczynia się ten rodzaj ćwiczeń, zwiększy również siłę oraz zdolność do wykonywania ćwiczeń aerobowych, takich jak pływanie, bieganie i chodzenie. „Brzuszki z nogami uniesionymi pionowo i dotykaniem kostek” pomagają również bardzo w poprawieniu postawy i równowagi ciała.https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/loop_14_1_simple_20180122_132938.mp422018-01-22yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/垂直双腿卷腹和触碰脚踝-14https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/cover_14_1_simple__20180124_150012.png垂直双腿卷腹和触碰脚踝这项运动对加强整个腹部筋膜非常有效，尤其集中在腹直肌上部区域。 这种锻炼强化的肌肉还会增加有氧运动的强度和能力，如游泳、跑步和行走。这个“垂直双腿卷腹和触碰脚踝”还非常帮助矫正身体姿势和平衡。https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/loop_14_1_simple_20180122_132938.mp422018-01-22yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/crunch-met-de-benen-vertikaal-en-aanraking-van-de-enkels-14https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/cover_14_1_simple__20180124_150012.pngCrunch met de benen vertikaal en aanraking van de enkelsDeze oefening is zeer effectief voor het versterken van de gehele abdominale fascia, vooral het bovenste gedeelte van de rectus abdominis. Door de spieren te versterken middels dit soort oefeningen zal de kracht en het vermogen bij het uitvoeren van aërobe activiteiten, zoals zwemmen, hardlopen en wandelen, toenemen. De "crunch met de benen vertikaal en aanraking van de enkels" helpt ook veel in het verbeteren van de houding en bij het evenwicht van het lichaam.https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/loop_14_1_simple_20180122_132938.mp422018-01-22yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/situps-med-lodrata-ben-tills-vristerna-nas-14https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/cover_14_1_simple__20180124_150012.pngSitups med lodräta ben tills vristerna nåsDenna övning är väldigt bra för att stärka hela magmuskelfascian och fokuserar främst på den övre delen av rectus abdominis. Den styrka som erhålls av denna övning hjälper även till i konditionsträning, t ex vid simning, löpning och gång. Övningen hjälper dessutom till att förbättra din hållning och balans.https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/loop_14_1_simple_20180122_132938.mp422018-01-22yesnoP4Phttps://passion4profession.net/da/ovelser/mave/mavebøjning-med-lodrette-ben-og-berøring-af-anklerne-14https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/cover_14_1_simple__20180124_150012.pngMavebøjning med lodrette ben og berøring af anklerneDenne øvelse er meget effektiv til at styrke hele den abdominale fascia (bindevævet som strækker sig over og definerer hele maveområdet), med særligt fokus på den lange lige mavemuskel (rectus abdominus). Den muskeltræning som denne type øvelse medfører, forøger også styrken og evnen til at udføre konditionskrævende aktiviteter, som svømning, løb og gang. “mavebøjningen med lodrette ben og berøring af anklerne” bidrager også væsentligt til at kroppens balance og holdning.https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/loop_14_1_simple_20180122_132938.mp422018-01-22yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/istumaannousu-suorin-jaloin-ja-nilkkoja-koskettaen-14https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/cover_14_1_simple__20180124_150012.pngIstumaannousu suorin jaloin ja nilkkoja koskettaenTämä harjoitus on erittäin tehokas kaikkien vatsalihasten vahvistamiseen, ja se keskittyy erityisesti suoran vatsalihaksen yläosaan. Tämäntyyppisen harjoituksen aikaansaama lihasten vahvistuminen lisää suorituskykyä myös aerobisessa liikunnassa, kuten uinti, juoksu ja kävely. ”Istumaannousu suorin jaloin ja nilkkoja koskettaen” edistää myös hyvää ryhtiä ja vartalon tasapainoa.https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/loop_14_1_simple_20180122_132938.mp422018-01-22yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/crunch-med-vertikale-ben-og-anklene-sammen-14https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/cover_14_1_simple__20180124_150012.pngCrunch med vertikale ben og anklene sammenDenne øvelsen er veldig effektiv for å styrke hele de nedre magemusklene, med spesielt fokus på området for rectus abdominis. Styrkingen av musklene som denne øvelsen medfører, vil også øke styrken og stabiliteten under aerobiske aktiviteter som svømming, løping og gåing. Øvelsen "crunch med vertikale ben og anklene sammen” hjelper også med å korrigere holdning og balanse i kroppen.https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/loop_14_1_simple_20180122_132938.mp422018-01-22yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/abdomene-cu-picioarele-verticale-si-atingerea-gleznelor-14https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/cover_14_1_simple__20180124_150012.pngAbdomene cu picioarele verticale și atingerea gleznelorAcest exercițiu este foarte eficient pentru a întări fascia din zona abdominală, cu focalizare specială asupra zonei superioare a mușchilor drepți abdominali. Întărirea mușchilor, pe care o realizează acest tip de exercițiu, va amplifica forța și abilitatea de a realiza activități de tip aerobic, precum înot, alergare și mers. Exercițiul „Abdomene cu picioarele verticale și atingerea gleznelor” ajută foarte mult și la corectarea posturii corporale și a echilibrului corporal.https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/loop_14_1_simple_20180122_132938.mp422018-01-22yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/ροκανισμα-με-καθετα-ποδια-και-αγγιγμα-των-αστραγαλων-14https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/cover_14_1_simple__20180124_150012.pngΡοκάνισμα με κάθετα πόδια και άγγιγμα των αστραγάλωνΑυτή η άσκηση είναι πολύ αποτελεσματική για την ενδυνάμωση ολόκληρηρης της κοιλιακής ζώνης με ιδιαίτερο επίκεντρο την άνω περιοχή του ορθού κοιλιακού. Η μυϊκή ενδυνάμωση που κάνει αυτού του είδους η άσκηση θα αυξήσει επίσης τη δύναμη και την ικανότητα εκτέλεσης αεροβικών δραστηριοτήτων όπως η κολύμβηση, το τρέξιμο και το βάδισμα. Το «Ροκάνισμα με κάθετα πόδια και άγγιγμα των αστραγάλων» βοηθάει επίσης να διορθώσει τη στάση και την ισορροπία του σώματος.https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/loop_14_1_simple_20180122_132938.mp422018-01-22yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/ऊर्ध्व-पैरों-और-टखनों-के-स्पर्श-के-साथ-क्रंच-14https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/cover_14_1_simple__20180124_150012.pngऊर्ध्व पैरों और टखनों के स्पर्श के साथ क्रंचयह कसरत पेट की संपूर्ण पट्टी (fascia) को मजबूत करने में बहुत प्रभावशाली है, जिसमें रेक्टस ऐब्डॉमिनिस के ऊपरी क्षेत्र पर विशेष ध्यान दिया गया है। इस प्रकार की कसरत से मांसपेशी में जो मजबूती आती है वह तैरने, दौड़ने और पैदल चलने जैसी एयरोबिक गतिविधियाँ करने की ताकत और क्षमता को भी बढ़ाएगी। " ऊर्ध्व पैरों और टखनों के स्पर्श के साथ क्रंच" शरीर की मुद्रा और संतुलन को भी ठीक करने में बहुत मदद करती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/loop_14_1_simple_20180122_132938.mp422018-01-22yesnoP4Phttps://passion4profession.net/id/latihan/perut/385-14https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/cover_14_1_simple__20180124_150012.png385387https://p4ppullzone.b-cdn.net/api_v2/exercises/14/trainer_media/loop_14_1_simple_20180122_132938.mp422018-01-22yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/crunch-with-pushing-hands-15https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/cover_15_1_simple__20180124_150040.pngCrunch with pushing handsThe crunch with pushing hands is an ideal exercise to train the rectus abdominis focusing particularly on the high end of the abdominal muscles. This exercise is a variation of the classic crunch: with the forward thrust of the hands, more effort is exercised and this is why the abs, especially at the high end, are trained in a more intense and targeted manner.https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/loop_15_1_simple_20180122_133043.mp422018-01-22yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/crunch-con-spinta-delle-mani-15https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/cover_15_1_simple__20180124_150040.pngCrunch con spinta delle maniIl crunch con spinta delle mani è un esercizio ideale per allenare il retto dell'addome con particolare focus sulla fascia alta dei muscoli addominali. Questo esercizio è una variante del classico crunch: con la spinta in avanti delle mani, viene esercitato uno sforzo maggiore, motivo per cui gli addominali, soprattutto nella fascia alta, vengono allenati in maniera più intensa e mirata.https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/loop_15_1_simple_20180122_133043.mp422018-01-22yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/abdominales-empujando-con-las-manos-15https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/cover_15_1_simple__20180124_150040.pngAbdominales empujando con las manosLas flexiones abdominales empujando con las manos constituyen un ejercicio ideal para entrenar el músculo recto abdominal, en particular en el extremo superior de los músculos abdominales. Este ejercicio es una variación de la flexión abdominal clásica: con el empuje hacia delante de las manos, se ejerce más esfuerzo, por lo que los músculos abdominales, especialmente los del extremo superior, se entrenan de forma más intensa y específica.https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/loop_15_1_simple_20180122_133043.mp422018-01-22yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/crunch-par-poussee-des-mains-15https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/cover_15_1_simple__20180124_150040.pngCrunch par poussée des mainsLe crunch par poussée des mains est un exercice idéal pour former le grand droit de l'abdomen (rectus abdominis) en concentrant précisément l’effort sur l’extrémité supérieure des muscles abdominaux. Cet exercice est une variante du crunch classique : avec la poussée en avant des mains, un effort accru est demandé, ce qui sollicite ainsi les abdos (notamment leur partie supérieure) de manière plus intense et plus ciblée.https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/loop_15_1_simple_20180122_133043.mp422018-01-22yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/bauchpressen-mit-druckenden-handen-15https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/cover_15_1_simple__20180124_150040.pngBauchpressen mit drückenden HändenBauchpressen mit drückenden Händen sind eine ideale Übung, um den rectus abdominis und besonders die oberen Bauchmuskeln zu trainieren. Diese Übung ist eine Variante der klassischen Bauchpresse: mit der Vorwärtsbewegung der Hände wird mehr Aufwand ausgeübt, und darum werden die Bauchmuskeln besonders am oberen Ende auf eine intensivere und zielgerichtetere Art und Weise trainiert.https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/loop_15_1_simple_20180122_133043.mp422018-01-22yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/abdominal-empurrando-as-maos-15https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/cover_15_1_simple__20180124_150040.pngAbdominal empurrando as mãosO exercício abdominal empurrando as mãos é um exercício ideal para treinar o rectus abdominis (reto abdominal), focando principalmente na extremidade superior dos músculos abdominais. Este exercício é uma variação do abdominal clássico: ao impulsionar as mãos para a frente, maior esforço é exercido e é por isso que os abdominais, especialmente na extremidade superior, são treinados de forma mais intensa e orientada.https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/loop_15_1_simple_20180122_133043.mp422018-01-22yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/скручивание-с-толчками-рук-15https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/cover_15_1_simple__20180124_150040.pngСкручивание с толчками рукСкручивание с толчками рук — это идеальное упражнение для накачивания прямых мышц живота, уделяя при этом особое внимание верхним концам мышц живота. Это упражнение является разновидностью классического скручивания — при толчке руками вперед прикладывается больше усилий, и поэтому мышцы живота, особенно их верхний конец, накачиваются более интенсивным и целенаправленным образом.https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/loop_15_1_simple_20180122_133043.mp422018-01-22yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/ellerle-iterek-crunch-ezme-15https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/cover_15_1_simple__20180124_150040.pngEllerle iterek crunch (ezme)Ellerle iterek crunch (ezme), rektus abdominisi çalıştırmak için ideal bir egzersiz olup, özellikle abdominal kasların üst uç noktalarına odaklanır. Bu egzersiz klasik crunch (ezme) egzersizinin bir çeşididir: eller önde olacak şekilde daha fazla efor sarf edilir ve bu da karın kaslarının, özellikle de üst uç noktadakilerin daha yoğun ve hedeflendiği şekilde çalışmasını sağlar.https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/loop_15_1_simple_20180122_133043.mp422018-01-22yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/تمرين-الضغط-باليدين-15https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/cover_15_1_simple__20180124_150040.pngتمرين الضغط باليدينتمرين الضغط باليدين هو تمرين مثالي لتدريب العضلة البطنية المستقيمة مع التركيز بصفة خاصة على النهايات العالية من عضلات البطن. هذا التمرين يختلف عن التمرين الكلاسيكي: مع فرط اليدين إلى الأمام، تتم ممارسة المزيد من الجهد ولهذا السبب فإن عضلات البطن، وخصوصا تلك التي في النهاية العالية من البطن، يتم تدريبها بطريقة أكثر كثافة وفعالية.https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/loop_15_1_simple_20180122_133043.mp422018-01-22yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/押し手でクランチ-15https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/cover_15_1_simple__20180124_150040.png押し手でクランチ押し手のクランチは、腹部筋の上部に特に焦点を当て、腹直を訓練するのに理想的な運動です。このエクササイズは従来のクランチのバリエーションです。手の前方推進力でさらに負荷をかけるので、腹部、特に上部分をより強く、狙い通りにトレーニングできます。https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/loop_15_1_simple_20180122_133043.mp422018-01-22yesnoP4Phttps://passion4profession.net/ko/exercises/복근/crunch-with-pushing-hands-15https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/cover_15_1_simple__20180124_150040.pngCrunch with pushing handsCrunch with pushing hands는 복직근 단련에 이상적인 운동이고, 특히 상부 복근에 많은 자극을 줍니다. 이 운동은 고전 크런치의 변형입니다. 두 손을 앞으로 뻗기 때문에 더 많은 노력이 필요하고, 복근(특히 상부 복근)을 집중적으로 더욱 강하게 자극합니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/loop_15_1_simple_20180122_133043.mp422018-01-22yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/brzuszek-z-wypychem-rak-15https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/cover_15_1_simple__20180124_150040.pngBrzuszek z wypychem rąkBrzuszek z wypychem rąk jest idealnym ćwiczeniem na mięsień prosty brzucha w szczególności skoncentrowane jest ono na górnym odcinku mięśni brzusznych. Ćwiczenie to jest odmianą klasycznego brzuszka, wypch rąk do przodu, wymaga więcej wysiłku i dlatego mięśnie brzucha, szczególnie te znajdujące się na górnym odcinku ćwiczone są w bardziej zamierzony i intensywny sposób.https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/loop_15_1_simple_20180122_133043.mp422018-01-22yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/手推卷腹-15https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/cover_15_1_simple__20180124_150040.png手推卷腹手推卷腹是训练腹直肌的理想锻炼，尤其集中在腹部肌肉的高位部分。这个锻炼是经典卷腹的演变: 有了手的向前推力，更多力量得到锻炼，这也是为什么腹部，尤其在高位，以更强烈和集中的方式得到训炼。https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/loop_15_1_simple_20180122_133043.mp422018-01-22yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/crunch-met-duwende-handen-15https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/cover_15_1_simple__20180124_150040.pngCrunch met duwende handenDe crunch met duwende handen is een ideale oefening om de rectus abdominis te trainen, en deze oefening is met name gericht op het trainen van de bovenste buikspieren. Deze oefening is een variatie op de klassieke crunch: het naar voren duwen van de handen kost meer moeite en daarom worden de buikspieren, vooral de bovenste, meer intens en gericht getraind.https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/loop_15_1_simple_20180122_133043.mp422018-01-22yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/crunches-med-framskjutna-hander-15https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/cover_15_1_simple__20180124_150040.pngCrunches med framskjutna händerCrunches med framskjutna händer är en idealisk övning för att träna rectus abdominis med fokus på de övre magmusklerna. Denna övning är en variant av den klassiska crunchen: när händerna skjuts framåts blir övningen mer ansträngande och det är därför som magmusklerna, i synnerhet övre delen, får mer intensiv och specialinriktad träning.https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/loop_15_1_simple_20180122_133043.mp422018-01-22yesnoP4Phttps://passion4profession.net/da/ovelser/mave/mavebøjning-med-handskub-15https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/cover_15_1_simple__20180124_150040.pngMavebøjning med håndskubMavebøjninger med håndskub er den ideelle øvelse til at træne rectus abdominus (den lange lige mavemuskel), med fokus på især den øverste del af mavemusklerne. Denne øvelse er en variation af den klassiske mavebøjning: med hændernes fremadgående bevægelse, som forøger effekten, hvilket bevirker at mavemusklerne, især den øverste del, bliver trænet på en mere intens og målrettet måde.https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/loop_15_1_simple_20180122_133043.mp422018-01-22yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/vatsarutistukset-kasia-eteenpain-tyontaen-15https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/cover_15_1_simple__20180124_150040.pngVatsarutistukset käsiä eteenpäin työntäenVatsarutistukset käsiä eteenpäin työntäen on ihanteellinen harjoitus vatsalihasten treenaamiseen, keskittyen erityisesti ylempiin vatsalihaksiin. Tämä lihasharjoitus on muunnelma perinteiselle vatsalihasrutistukselle: työntämällä käsilläsi eteenpäin laitat liikkeeseen enemmän voimaa ja treenaat vatsalihaksia, erityisesti ylempiä, tehokkaammin ja keskittyneemmin.https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/loop_15_1_simple_20180122_133043.mp422018-01-22yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/situp-med-skyvende-hender-15https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/cover_15_1_simple__20180124_150040.pngSitup med skyvende henderSitups med skyvende hender er en ideell øvelse for å trene rectus abdominis med spesielt fokus på øvre del av magemusklene. Denne øvelsen er en variant av klassiske situps: når du skyver hendene fremover krever det mer anstrengelse, og derfor blir magemusklene, spesielt øvre del, trent på en mer intens og målrettet måte.https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/loop_15_1_simple_20180122_133043.mp422018-01-22yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/abdomene-cu-mainile-inainte-15https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/cover_15_1_simple__20180124_150040.pngAbdomene cu mâinile înainteAbdomenele cu mâinile înainte sunt un exercițiu ideal pentru antrenarea mușchilor drepți abdominali, cu accent pe partea superioară a acestora. Acest exercițiu reprezintă o variantă a abdomenelor clasice: împingerea înspre înainte a mâinilor presupune un efort mai mare și din acest motiv mușchii abdominali, în special partea lor superioară, sunt lucrați de o manieră mai intensă și mai concentrată pe zona respectivă.https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/loop_15_1_simple_20180122_133043.mp422018-01-22yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/κοιλιακοι-με-ωθηση-στα-χερια-15https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/cover_15_1_simple__20180124_150040.pngΚοιλιακοί με ώθηση στα χέριαΗ κοιλιακοί με ώθηση στα χέρια είναι μια ιδανική άσκηση για να δουλέψουν οι ορθοί κοιλιακοί με ιδιαίτερη έμφαση στους πάνω κοιλιακούς μύες. Αυτή η άσκηση είναι μια παραλλαγή των κλασικών κοιλιακών: με την ώθηση των χεριών προς τα εμπρός, ασκείται μεγαλύτερη προσπάθεια και γι 'αυτό οι κοιλιακοί, κυρίως οι επάνω, δουλεύουν με πιο έντονο και εύστοχο τρόπο.https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/loop_15_1_simple_20180122_133043.mp422018-01-22yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/हाथों-से-धकेलते-हुए-दबाना-15https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/cover_15_1_simple__20180124_150040.pngहाथों से धकेलते हुए दबानाहाथों से धकेलते हुए दबाना रेक्टस एब्डोमिनिस को प्रशिक्षित करने के लिए एक आदर्श व्यायाम है जिसमें विशेष रूप से मांसपेशियों के ऊपरी हिस्से पर ध्यान केंद्रित किया जाता है। यह व्यायाम क्लासिक क्रंच (दबाना) का ही एक संस्करण है: हाथों से आगे जोर लगाने के कारण अधिक ताकत का प्रयोग किया जाता है और ऐब्स, विशेष रूप से उनके ऊपरी हिस्से अधिक गहन और लक्षित ढंग से प्रशिक्षित होते हैं।https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/loop_15_1_simple_20180122_133043.mp422018-01-22yesnoP4Phttps://passion4profession.net/id/latihan/perut/391-15https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/cover_15_1_simple__20180124_150040.png391393https://p4ppullzone.b-cdn.net/api_v2/exercises/15/trainer_media/loop_15_1_simple_20180122_133043.mp422018-01-22yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/reverse-crunch-16https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/cover_16_1_simple__20180124_150105.pngReverse CrunchTouted as one of the most effective ab exercises, the reverse crunch works your entire abdominal region. When done regularly, it helps build a strong core and improves stability throughout the hips, lower back, and spine.https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/loop_16_1_simple_20180122_133132.mp422018-01-22yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/crunch-all-indietro-16https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/cover_16_1_simple__20180124_150105.pngCrunch all'indietroConosciuto come uno dei più efficaci esercizi dell'addome, il crunch all'indietro fa lavorare l'intera zona addominale. Se fatto regolarmente, aiuta a creare una parte centrale forte e migliora la stabilità lungo tutti i fianchi, la zona lombare e la spina dorsale.https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/loop_16_1_simple_20180122_133132.mp422018-01-22yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/crunch-inverso-16https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/cover_16_1_simple__20180124_150105.pngCrunch inversoConsiderado uno de los ejercicios de abdominales más eficaces, el crunch inverso trabaja la región abdominal entera. Cuando se hace con frecuencia, ayuda a fortalecer el tronco y mejora la estabilidad a lo largo de las caderas, la zona lumbar y la columna vertebral.https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/loop_16_1_simple_20180122_133132.mp422018-01-22yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/crunch-inverse-16https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/cover_16_1_simple__20180124_150105.pngCrunch inverséVanté comme l'un des exercices les plus efficaces pour les abdominaux, le crunch inversé fait travailler l'ensemble de votre région abdominale. Quand il est fait régulièrement, il aide à développer la force de la région centrale du corps et améliore la stabilité des hanches, de bas du dos et de la colonne vertébrale.https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/loop_16_1_simple_20180122_133132.mp422018-01-22yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/reverse-crunches-16https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/cover_16_1_simple__20180124_150105.pngReverse CrunchesReverse Crunches gelten als effektivste Bauchmuskel-Übung und trainieren sämtliche Bauchmuskeln. Bei regelmäßiger Ausführung wird der Rumpf gestärkt und die Stabilität des Becken, des unteren Rückens und der Wirbelsäule gefördert.https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/loop_16_1_simple_20180122_133132.mp422018-01-22yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/crunch-invertido-16https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/cover_16_1_simple__20180124_150105.pngCrunch InvertidoApontado como um dos exercícios abdominais mais eficazes, o crunch invertido exercita toda sua região abdominal. Quando feito regularmente, ele ajuda a fortalecer o tronco e melhora a estabilidade nas regiões dos quadris, parte inferior das costas e coluna.https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/loop_16_1_simple_20180122_133132.mp422018-01-22yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/обратное-скручивание-16https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/cover_16_1_simple__20180124_150105.pngОбратное скручиваниеОбратное скручивание, которое расхваливают как одно из наиболее эффективных упражнений для мышц живота, разрабатывает всю область вашего живота. При регулярном выполнении оно помогает сделать сильнее туловище и улучшает стабильность бедер, нижней части спины и позвоночника.https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/loop_16_1_simple_20180122_133132.mp422018-01-22yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/donusumlu-crunch-16https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/cover_16_1_simple__20180124_150105.pngDönüşümlü CrunchEn etkili karın kası egzersizlerinden birisi olarak ün salmış olan dönüşümlü crunch tüm karın bölgesini çalıştırır. Düzenli olarak yapıldığında güçlü merkezi kaslar edinmeye ve kalça, bel ve omurgada sağlamlık oluşmasına yardımcı olur.https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/loop_16_1_simple_20180122_133132.mp422018-01-22yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/reverse-crunch-16https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/cover_16_1_simple__20180124_150105.pngReverse Crunchيوصف بأنه واحد من تدريبات عضلة البطن الأكثر فعالية، يعمل هذا التمرين على منطقة البطن بكاملها. عندما يتم عمله بانتظام، يساعد على بناء نواة قوية ويحسن من الاستقرار في جميع أنحاء الأرداف، وأسفل الظهر والعمود الفقري.https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/loop_16_1_simple_20180122_133132.mp422018-01-22yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/逆クランチ-16https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/cover_16_1_simple__20180124_150105.png逆クランチ最も効果的な腹筋運動の一つとして推奨されています。逆クランチは腹部全体の場所に効きます。 定期的に行えば、強いコアを構築する上で役立ち、腰、下背部および背骨全体の安定性が向上します。https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/loop_16_1_simple_20180122_133132.mp422018-01-22yesnoP4Phttps://passion4profession.net/ko/exercises/복근/리버스-크런치-16https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/cover_16_1_simple__20180124_150105.png리버스 크런치가장 효과적인 복근 운동으로 꼽히는 운동인 리버스 크런치는 복근 전체를 단련시킵니다. 정기적으로 실시하면 핵심 역량을 강화하고 엉덩이, 허리 및 척추의 안정성을 증진시키는데 도움이 됩니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/loop_16_1_simple_20180122_133132.mp422018-01-22yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/brzuszki-crunch-do-tyłu-16https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/cover_16_1_simple__20180124_150105.pngBrzuszki Crunch do tyłuBrzuszki Crunch do tyłu, należące do najbardziej skutecznych ćwiczeń na mięśnie brzucha, działają na cały obszar brzuszny. Jeśli ćwiczenie wykonywane jest poprawnie, pomaga wzmocnić mięśnie głębokie i poprawia stabilność bioder, dolnej części pleców i kręgosłupa.https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/loop_16_1_simple_20180122_133132.mp422018-01-22yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/反向-crunch-16https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/cover_16_1_simple__20180124_150105.png反向 Crunch反向 Crunch 被誉为最有效的腹部肌肉训练，能够锻炼整个腹部区域。定期训练有助于建立强大的核心肌肉群，并提升整个臀部，腰背和脊柱的稳定性。https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/loop_16_1_simple_20180122_133132.mp422018-01-22yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/reverse-crunch-16https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/cover_16_1_simple__20180124_150105.pngReverse CrunchAangeprezen als een van de meest effectieve buikspieroefeningen, traint de reverse crunch je gehele buikgebied. Wanneer je dit regelmatig doet helpt het om een sterke core te ontwikkelen en verbetert het de stabiliteit in de heupen, lage rug en wervelkolom.https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/loop_16_1_simple_20180122_133132.mp422018-01-22yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/bakvand-crunch-16https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/cover_16_1_simple__20180124_150105.pngBakvänd crunchOmtalad som en av de mest effektiva övningarna för magmuskler. Den bakvända crunchen tränar hela magregionen. När den utförs regelbundet hjälper den till att bygga en stark muskulatur och förbättrar stabiliteten i höfterna, ländryggen och ryggraden.https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/loop_16_1_simple_20180122_133132.mp422018-01-22yesnoP4Phttps://passion4profession.net/da/ovelser/mave/omvendt-crunch-16https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/cover_16_1_simple__20180124_150105.pngOmvendt CrunchUdråbt som én af den mest effektive maveøvelser, omvendt crunch styrker hele maveregionen. Når den udføres regelmæssigt, hjælper den med til at opbygge en stærk core, og forbedrer stabiliteten over hofterne, lænden og rygsøjlen.https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/loop_16_1_simple_20180122_133132.mp422018-01-22yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/kaanteinen-crunch-16https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/cover_16_1_simple__20180124_150105.pngKäänteinen crunchKäänteistä crunch-liikettä pidetään yhtenä tehokkaimmista liikkeistä. Se treenaa kaikkia vatsalihaksia. Säännöllisesti tehtynä se auttaa vahvistamaan keskivartalon tukilihaksia ja parantamaan vakautta lantion, alaselän ja selkärangan alueilla.https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/loop_16_1_simple_20180122_133132.mp422018-01-22yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/omvendt-crunch-16https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/cover_16_1_simple__20180124_150105.pngOmvendt crunchOmvendt crunch-øvelsen er kjent som en av de mest effektive mageøvelsene, og trener hele mageregionen. Når den blir gjort ordentlig hjelper den deg å bygge en sterk kjernemuskulatur, og forbedrer stabiliteten i hofter, nedre rygg og ryggraden.https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/loop_16_1_simple_20180122_133132.mp422018-01-22yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/crunch-invers-16https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/cover_16_1_simple__20180124_150105.pngCrunch inversConsiderat drept unul dintre cele mai eficiente exerciții pentru mușchii abdominali, crunch-ul invers antrenează întreaga zonă abdominală. Atunci când este efectuat cu regularitate, acesta ajută la crearea unui trunchi puternic și îmbunătățește stabilitatea șoldurilor, părții inferioare a spatelui și coloanei vertebrale.https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/loop_16_1_simple_20180122_133132.mp422018-01-22yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/αντιστροφοι-κοιλιακοι-16https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/cover_16_1_simple__20180124_150105.pngΑντίστροφοι ΚοιλιακοίΘεωρείται ως μια από τις πιο αποτελεσματικές ασκήσεις κοιλιακών, οι αντίστροφοι κοιλιακοί γυμνάζουν όλη την περιοχή των κοιλιακών σας. Τακτικά, όταν γίνετε, βοηθάει στο κτίσιμο ενός δυνατού κορμού και βελτιώνει τη σταθερότητα στους γοφούς, την πλάτη, και την σπονδυλική στήλη.https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/loop_16_1_simple_20180122_133132.mp422018-01-22yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/reverse-crunch-16https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/cover_16_1_simple__20180124_150105.pngReverse Crunchयह कसरत सबसे प्रभावशाली ऐब कसरतों के रूप में प्रस्तुत की जाती है, Reverse Crunch आपके पूरे एब्डोमिनल हिस्से पर काम करती है। जब इसे नियमित रूप से किया जाता है तो यह मजबूत अंदरूनी हिस्से का निर्माण करने में मदद करती है और कूल्हों, कमर के निचले हिस्से और रीढ़ की हड्डी में स्थिरता में सुधार करती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/loop_16_1_simple_20180122_133132.mp422018-01-22yesnoP4Phttps://passion4profession.net/id/latihan/perut/415-16https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/cover_16_1_simple__20180124_150105.png415417https://p4ppullzone.b-cdn.net/api_v2/exercises/16/trainer_media/loop_16_1_simple_20180122_133132.mp422018-01-22yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/rotation-oblique-crunch-17https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/cover_17_1_left__20180124_150144.pngRotation Oblique CrunchThis crunch variation works the internal and external oblique muscles as well as the rectus abdominis. It also helps improves your posture and strengthen your back.https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/loop_17_1_left_20180122_133247.mp422018-01-22yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/crunch-rotazione-obliqua-17https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/cover_17_1_left__20180124_150144.pngCrunch rotazione obliquaQuesta variazione del crunch fa lavorare i muscoli obliqui interni ed esterni, così come il retto dell'addome. Aiuta anche a migliorare la postura e rinforza la schiena.https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/loop_17_1_left_20180122_133247.mp422018-01-22yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/rotacion-oblicua-crunch-17https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/cover_17_1_left__20180124_150144.pngRotación oblicua crunchEsta variación de crunch trabaja los músculos oblicuos internos y externos, así como el recto mayor del abdomen. También ayuda a mejorar la postura y a fortalecer la espalda.https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/loop_17_1_left_20180122_133247.mp422018-01-22yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/crunch-avec-rotation-17https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/cover_17_1_left__20180124_150144.pngCrunch avec rotationCette variante du crunch fait travailler les muscles obliques internes et externes, ainsi que les muscle droit de l'abdomen. Elle permet également d'améliorer votre posture et de renforcer votre dos.https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/loop_17_1_left_20180122_133247.mp422018-01-22yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/diagonale-crunches-17https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/cover_17_1_left__20180124_150144.pngDiagonale CrunchesDiese Crunch-Variante trainiert die inneren und äußeren schrägen Bauchmuskeln sowie die geraden Bauchmuskeln. Sie fördert außerdem die Haltung und stärkt den Rücken.https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/loop_17_1_left_20180122_133247.mp422018-01-22yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/crunch-com-rotacao-obliqua-17https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/cover_17_1_left__20180124_150144.pngCrunch com Rotação OblíquaEsta variante de crunch exercita os músculos oblíquos internos e externos, bem como o reto do abdome. Ela também ajuda a melhorar sua postura e a fortalecer suas costas.https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/loop_17_1_left_20180122_133247.mp422018-01-22yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/вращательное-косое-скручивание-17https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/cover_17_1_left__20180124_150144.pngВращательное косое скручиваниеЭтот вариант скручивания разрабатывает внутренние и внешние косые мышцы, а также прямую мышцу живота. Он также помогает улучшить осанку и укрепить спину.https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/loop_17_1_left_20180122_133247.mp422018-01-22yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/donusumlu-oblik-crunch-17https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/cover_17_1_left__20180124_150144.pngDönüşümlü Oblik CrunchBu crunch türü iç ve dış oblik kaslarını ve rektus abdominis kaslarını çalıştırır. Ayrıca duruşunuzu ve belinizi güçlendirir.https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/loop_17_1_left_20180122_133247.mp422018-01-22yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/rotation-oblique-crunch-17https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/cover_17_1_left__20180124_150144.pngRotation Oblique Crunchيعمل اختلاف الدهك على العضلات المائلة الداخلية والخارجية وكذلك المستقيمة البطنية. وهو يساعد أيضًا على تحسين وضعك ويقوي ظهرك.https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/loop_17_1_left_20180122_133247.mp422018-01-22yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/回転斜めクランチ-17https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/cover_17_1_left__20180124_150144.png回転斜めクランチこのクランチのバリエーションは、内外腹斜筋と腹直筋を動作します。 それはあなたの姿勢を改善し、背中を強化します。https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/loop_17_1_left_20180122_133247.mp422018-01-22yesnoP4Phttps://passion4profession.net/ko/exercises/복근/로테이션-오벨리스크-크런치-17https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/cover_17_1_left__20180124_150144.png로테이션 오벨리스크 크런치이 크런치 변형 동작은 내사근과 외사근 뿐 아니라 복직근까지 단련합니다. 또한 자세를 교정하고 등 근육을 강화시켜 줍니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/loop_17_1_left_20180122_133247.mp422018-01-22yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/obrot-miesniami-skosnymi-brzucha-crunch-17https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/cover_17_1_left__20180124_150144.pngObrót mięśniami skośnymi brzucha CrunchTen rodzaj brzuszków działa na wewnętrzny mięsień skośny brzucha oraz na mięsień prosty brzucha. Pomaga także poprawić postawę ciała i wzmocnić plecy.https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/loop_17_1_left_20180122_133247.mp422018-01-22yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/循环斜-crunch-17https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/cover_17_1_left__20180124_150144.png循环斜 Crunch这种 Crunch 能够锻炼内外斜肌及腹直肌。同时有助于改善姿势和加强背部肌肉。https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/loop_17_1_left_20180122_133247.mp422018-01-22yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/rotation-oblique-crunch-17https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/cover_17_1_left__20180124_150144.pngRotation Oblique CrunchDeze variatie op de crunch traint de binnenste en buitenste schuine buikspieren alsmede de rechte buikspieren. Het helpt ook om je houding te verbeteren en je rug te versterken.https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/loop_17_1_left_20180122_133247.mp422018-01-22yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/crunch-med-knaboj-17https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/cover_17_1_left__20180124_150144.pngCrunch med knäböjDen här sortens crunch tränar de interna och externa bukmusklerna och den raka bukmuskeln. Den hjälper till att förbättra din hållning och att stärka din rygg.https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/loop_17_1_left_20180122_133247.mp422018-01-22yesnoP4Phttps://passion4profession.net/da/ovelser/mave/rotation-tværgaende-mavemuskler-crunch-17https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/cover_17_1_left__20180124_150144.pngRotation Tværgående mavemuskler CrunchDenne udgave af crunch virker på de interne og eksterne tværgående mavemuskler samt på rectus abdominus. Den forbedrer også holdningen, og styrker ryggen.https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/loop_17_1_left_20180122_133247.mp422018-01-22yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/vino-crunch-liike-kiertaen-17https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/cover_17_1_left__20180124_150144.pngVino crunch-liike kiertäenTämä crunch-muunnelma treenaa sisempiä ja ulompia vinoja vatsalihaksia ja rectus abdominis -lihasta. Lisäksi se auttaa parantamaan ryhtiä ja vahvistaa selkää.https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/loop_17_1_left_20180122_133247.mp422018-01-22yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/siderotasjons-crunch-17https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/cover_17_1_left__20180124_150144.pngSiderotasjons-crunchDenne crunch-variasjonen trener de interne og eksterne skråmusklene i tillegg til rectus abdominis. Den hjelper også med å forbedre kroppsholdningen og gjøre ryggen sterkere.https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/loop_17_1_left_20180122_133247.mp422018-01-22yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/crunch-pentru-oblici-prin-rotatie-17https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/cover_17_1_left__20180124_150144.pngCrunch pentru oblici prin rotațieAceastă variantă de crunch antrenează mușchii oblici interni și externi, precum și mușchii drepți abdominali. Acesta ajută, de asemenea, la îmbunătățirea posturii și întărirea spatelui.https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/loop_17_1_left_20180122_133247.mp422018-01-22yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/πλαγια-περιστροφη-των-κοιλιακων-17https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/cover_17_1_left__20180124_150144.pngΠλάγια Περιστροφή των ΚοιλιακώνΑυτή η παραλλαγή των κοιλιακών εξασκεί τους εσωτερικούς και εξωτερικούς πλάγιους μύες, καθώς και τους κοιλιακούς. Επίσης βοηθάει στην βελτίωση της στάσης σας και ενισχύει την πλάτη σας.https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/loop_17_1_left_20180122_133247.mp422018-01-22yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/rotation-oblique-crunch-17https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/cover_17_1_left__20180124_150144.pngRotation Oblique Crunchक्रंच की यह विविधता अंदरूनी और बाहरी ऑब्लिक मांसपेशियों और साथ ही रेक्टस ऐबडॉमिनिस पर काम करती है। यह आपकी मुद्रा में भी सुधार करने में मदद करती है और आपकी कमर को मजबूत बनाती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/loop_17_1_left_20180122_133247.mp422018-01-22yesnoP4Phttps://passion4profession.net/id/latihan/perut/421-17https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/cover_17_1_left__20180124_150144.png421423https://p4ppullzone.b-cdn.net/api_v2/exercises/17/trainer_media/loop_17_1_left_20180122_133247.mp422018-01-22yesnoP4Phttps://passion4profession.net/en/exercises/quadriceps/cat-walk-18https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/cover_18_1_simple__20161220_134125.pngCat WalkThe cat walk works your legs and glutes. It’s the perfect choice for men and women looking to build stronger quads and shapely buttocks.https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/loop_18_1_simple_20170111_155210.mp482017-01-11yesnoP4Phttps://passion4profession.net/it/esercizi/quadricipiti/camminata-felina-18https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/cover_18_1_simple__20161220_134125.pngCamminata felinaLa camminata felina lavora su gambe e glutei. È la scelta perfetta per uomini e donne che vogliono realizzare quadricipiti più forti e natiche modellate.https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/loop_18_1_simple_20170111_155210.mp482017-01-11yesnoP4Phttps://passion4profession.net/es/ejercicios/cuadriceps/paso-de-gato-18https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/cover_18_1_simple__20161220_134125.pngPaso de gatoEl paso de gato trabaja las piernas y los glúteos. Es la elección ideal para los hombres y las mujeres que desean fortalecer los cuádriceps y moldear los glúteos.https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/loop_18_1_simple_20170111_155210.mp482017-01-11yesnoP4Phttps://passion4profession.net/fr/exercices/quadriceps/cat-walk-18https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/cover_18_1_simple__20161220_134125.pngCat WalkLe cat walk fait travailler vos jambes et vos fessiers. C'est le choix parfait pour les hommes et les femmes qui cherchent à avoir des quads forts et des fesses galbées.https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/loop_18_1_simple_20170111_155210.mp482017-01-11yesnoP4Phttps://passion4profession.net/de/uebungen/quadrizeps/cat-walk-18https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/cover_18_1_simple__20161220_134125.pngCat WalkDer Catwalk trainiert Beine und Gesäß. Er ist perfekt für Männer und Frauen, die stärkere Oberschenkelmuskeln und einen wohlgeformten Po möchten.https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/loop_18_1_simple_20170111_155210.mp482017-01-11yesnoP4Phttps://passion4profession.net/pt/exercicios/quadriceps/cat-walk-18https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/cover_18_1_simple__20161220_134125.pngCat WalkO cat walk exercita as pernas e os glúteos. É a escolha perfeita para homens e mulheres que querem ter quadris mais fortes e glúteos mais definidos.https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/loop_18_1_simple_20170111_155210.mp482017-01-11yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/квадрицепс/кошачья-походка-18https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/cover_18_1_simple__20161220_134125.pngКошачья походкаКошачья походка разрабатывает ноги и ягодичные мышцы. Это идеальный выбор для мужчин и женщин, желающих укрепить четырехглавые мышцы и придать красивую форму ягодицам.https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/loop_18_1_simple_20170111_155210.mp482017-01-11yesnoP4Phttps://passion4profession.net/tr/egzersizler/kuadriseps/kedi-yuruyusu-18https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/cover_18_1_simple__20161220_134125.pngKedi YürüyüşüKedi yürüyüşü bacak ve oyluklarınızı çalıştırır. Daha güçlü kuadriseps ve daha düzgün kalçaya sahip olmak isteyen kadın ve erkekler için mükemmel bir seçimdir.https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/loop_18_1_simple_20170111_155210.mp482017-01-11yesnoP4Phttps://passion4profession.net/ar/tamarin/الرباعية/مشية-القط-18https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/cover_18_1_simple__20161220_134125.pngمشية القطتفيد مشية القطة الساقين وعضلات الألوية. الاختيار الأمثل للرجال والنساء الذين يتطلعون لعضلات رباعية أقوى وردفان أجمل.https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/loop_18_1_simple_20170111_155210.mp482017-01-11yesnoP4Phttps://passion4profession.net/ja/exercises/大腿四頭筋/キャットウォーク-18https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/cover_18_1_simple__20161220_134125.pngキャットウォークキャットウォークは足とお尻の筋肉に動作します。 より強い大腿四頭筋と形の良いお尻の構築を目指す男性と女性にとって完璧な選択です。https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/loop_18_1_simple_20170111_155210.mp482017-01-11yesnoP4Phttps://passion4profession.net/ko/exercises/사두근/캣-워크-18https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/cover_18_1_simple__20161220_134125.png캣 워크캣 워크는 다리와 둔근을 단련시킵니다. 이는 둔근을 강화시키고 날렵한 엉덩이 라인을 갖기 원하는 남녀 모두에게 완벽한 운동입니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/loop_18_1_simple_20170111_155210.mp482017-01-11yesnoP4Phttps://passion4profession.net/pl/cwiczenia/czworogłowy/chodzenie-na-czworakach-18https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/cover_18_1_simple__20161220_134125.pngChodzenie na czworakachChodzenie na czworakach działa na nogi i mięśnie pośladkowe. To idealny wybór dla kobiet i mężczyzn chcących wzmocnić mięśnie czworokątne i ukształtować pośladki.https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/loop_18_1_simple_20170111_155210.mp482017-01-11yesnoP4Phttps://passion4profession.net/zh/exercises/股四头肌/猫步-18https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/cover_18_1_simple__20161220_134125.png猫步猫步锻炼的是腿部和臀大肌。对于想要塑造强壮的股四头肌及臀形的男女而言是最佳选择。https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/loop_18_1_simple_20170111_155210.mp482017-01-11yesnoP4Phttps://passion4profession.net/nl/oefeningen/quadriceps/cat-walk-18https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/cover_18_1_simple__20161220_134125.pngCat WalkDe cat walk traint je benen en bilspieren. Het is de perfecte keus voor mannen en vrouwen die ernaar streven om sterkere quadriceps en welgevormde billen te krijgen.https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/loop_18_1_simple_20170111_155210.mp482017-01-11yesnoP4Phttps://passion4profession.net/sv/ovningar/quadriceps/kattsteg-18https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/cover_18_1_simple__20161220_134125.pngKattstegÖvningen kattsteg riktar sig till dina ben och sätesmuskler. Den är ett perfekt val för män och kvinnor som vill bygga upp starkare sätesmuskler och välformade skinkor.https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/loop_18_1_simple_20170111_155210.mp482017-01-11yesnoP4Phttps://passion4profession.net/da/ovelser/quadriceps/cat-walk-18https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/cover_18_1_simple__20161220_134125.pngCat WalkCat Walk styrker ben og balder. Et perfekt valg for mænd og kvinder som ønsker at styrke quadriceps og forme balderne.https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/loop_18_1_simple_20170111_155210.mp482017-01-11yesnoP4Phttps://passion4profession.net/fi/liikkeet/etureidet/kissakavely-18https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/cover_18_1_simple__20161220_134125.pngKissakävelyKissakävely treenaa jalkoja ja pakaroita. Se sopii erinomaisesti miehille ja naisille, jotka haluavat vahvemmat reiden ojentajalihakset ja muodokkaat pakarat.https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/loop_18_1_simple_20170111_155210.mp482017-01-11yesnoP4Phttps://passion4profession.net/nb/ovelser/quadriceps/catwalk-18https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/cover_18_1_simple__20161220_134125.pngCatwalkCatwalken trener bein og setemuskulatur. Det er det perfekte valget for menn og kvinner som ønsker å bygge sterkere lårmuskulatur og forme rumpa.https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/loop_18_1_simple_20170111_155210.mp482017-01-11yesnoP4Phttps://passion4profession.net/ro/exercitii/cvadriceps/mersul-de-pisica-18https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/cover_18_1_simple__20161220_134125.pngMersul de pisicăMersul de pisică antrenează picioarele și fesele. Este alegerea perfectă pentru bărbații și femeile care vor să-și întărească cvadricepșii și să obțină fese bine proporționate.https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/loop_18_1_simple_20170111_155210.mp482017-01-11yesnoP4Phttps://passion4profession.net/el/askiseis/τετρακεφαλος/βαδισμα-της-γατας-18https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/cover_18_1_simple__20161220_134125.pngΒάδισμα της ΓάταςTo βάδισμα της γάτας εξασκεί τα πόδια και τους γλουτούς σας. Εϊναι η τέλεια επιλογή για τους άνδρες και τις γυναίκες που επιθυμούν να δημιουργήσουν ισχυρούς τετρακέφαλους και καλοσχηματισμένους γλουτούς.https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/loop_18_1_simple_20170111_155210.mp482017-01-11yesnoP4Phttps://passion4profession.net/hi/vyayam/क्वाड्स/cat-walk-18https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/cover_18_1_simple__20161220_134125.pngCat WalkCat Walk आपकी टांगों और ग्लूटियस पर काम करती है। यह उन पुरुषों और महिलाओं के लिए उचित विकल्प है जो मजबूत क्वाड्स का निर्माण और अपने नितम्बों को आकार प्रदान करना चाहते हैं।https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/loop_18_1_simple_20170111_155210.mp482017-01-11yesnoP4Phttps://passion4profession.net/id/latihan/paha-depan/427-18https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/cover_18_1_simple__20161220_134125.png427429https://p4ppullzone.b-cdn.net/api_v2/exercises/18/trainer_media/loop_18_1_simple_20170111_155210.mp482017-01-11yesnoP4Phttps://passion4profession.net/en/exercises/glutes/lateral-lunge-19https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/cover_19_1_simple__20161220_134703.pngLateral LungeThis exercise targets most muscles in the lower body, including your quads, hips, outer thighs, glutes, and calves. It also engages your abs. The main muscles worked are the glutes. Lateral lunges are safe for beginners and can be done with your own bodyweight as well as with a barbell or dumbbells. Along with the squat and walking lunges, this is one of the best leg exercises out there.https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/loop_19_1_simple_20170111_155539.mp442017-01-11yesnoP4Phttps://passion4profession.net/it/esercizi/glutei/allungo-laterale-19https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/cover_19_1_simple__20161220_134703.pngAllungo lateraleQuesto esercizio interessa i muscoli della parte inferiore del corpo, tra cui quadricipiti, fianchi, cosce, glutei e polpacci. Interessa anche gli addominali. I muscoli che lavorano maggiormente sono i glutei. Gli allunghi laterali sono adatti ai principianti e possono essere svolti con il proprio peso, oppure con l’aggiunta di bilancieri o manubri. Assieme agli squat e agli affondi in avanzamento questo è uno dei migliori esercizi per le gambe che esistano.https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/loop_19_1_simple_20170111_155539.mp442017-01-11yesnoP4Phttps://passion4profession.net/es/ejercicios/gluteos/zancada-lateral-19https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/cover_19_1_simple__20161220_134703.pngZancada lateralEste ejercicio utiliza la mayoría de los músculos del tren inferior, incluyendo los cuadríceps, las caderas, los abductores, los glúteos y las pantorillas. También activa tus abdominales. Los músculos que más se trabajan son los glúteos. La zancada lateral es muy segura para principiantes y puede realizarse con el propio peso del cuerpo, con una barra o con mancuernas. Además de las sentadillas y de la zancada normal, este es uno de los mejores ejercicios para las piernas.https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/loop_19_1_simple_20170111_155539.mp442017-01-11yesnoP4Phttps://passion4profession.net/fr/exercices/fessiers/fente-laterale-19https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/cover_19_1_simple__20161220_134703.pngFente latéraleCet exercice cible la plupart des muscles inférieurs du corps, dont vos quadriceps, vos hanches, l'extérieur de vos cuisses, vos fessiers et vos mollets. Il sollicite également vos abdominaux. Les muscles qui travaillent le plus sont les fessiers. Les fentes latérales sont sans danger pour les débutants et peuve être exécutées avec votre propre poids, ainsi qu'avec une barre ou des haltères. Avec le squat et les fentes avant, c'est l'un des meilleurs exercices qui soient pour les jambes.https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/loop_19_1_simple_20170111_155539.mp442017-01-11yesnoP4Phttps://passion4profession.net/de/uebungen/gesaß/seitliche-lunges-19https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/cover_19_1_simple__20161220_134703.pngSeitliche LungesDie Zielbereiche dieser Übung sind die Muskeln der unteren Körperhälfte, inklusive Ihrer Quads, Hüften, Außenseite Ihrer Oberschenkel, Gesäß und Waden. Des Weiteren werden Ihre Bauchmuskeln beansprucht. Es wird hauptsächlich die Gesäßmuskulatur trainiert. Seitliche Lunges sind geeignet für Beginner und kann sowohl mit Ihrem eigenen Körpergewicht als auch mit einer Hantel oder Kurzhantel ausgeführt werden. Nebst Kniebeugen und Schritt-Lunges ist dies eines der besten Übungen überhaupt.https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/loop_19_1_simple_20170111_155539.mp442017-01-11yesnoP4Phttps://passion4profession.net/pt/exercicios/gluteos/agachamento-lateral-19https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/cover_19_1_simple__20161220_134703.pngAgachamento LateralEste exercício visa a maioria dos músculos na parte inferior do corpo, incluindo os quadríceps, quadris, parte externa da coxa, glúteos e panturrilhas. Ele também envolve seus abdominais. Os principais músculos trabalhados são os glúteos. Agachamentos laterais são seguros para iniciantes e podem ser realizados com o próprio peso do corpo, assim como com halteres ou dumbells. Junto ao agachamento e avanços, este é um dos melhores exercícios que existem para as pernas.https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/loop_19_1_simple_20170111_155539.mp442017-01-11yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/ягодицы/боковои-выпад-19https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/cover_19_1_simple__20161220_134703.pngБоковой выпадЭто упражнение предназначено для тренировки большинства мышц нижней части тела, включая четырехглавые мышцы, бедра, внешние поверхности бедра, ягодичные мышцы и икры. Кроме того, оно задействует мышцы живота. Основные разрабатываемые мышцы — это ягодичные мышцы. Боковые выпады безопасны для начинающих, и их может выполнять с использованием собственного веса, а также со штангой и гантелями. Наряду с приседаниями и шагающими выпадами, это одно из лучших упражнений ног.https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/loop_19_1_simple_20170111_155539.mp442017-01-11yesnoP4Phttps://passion4profession.net/tr/egzersizler/kalca/yanal-atak-19https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/cover_19_1_simple__20161220_134703.pngYanal AtakBu egzersiz, kuadriseps, kalça, dış uyluk, gluteus ve baldır kasları dahil olmak üzere vücudun alt kısmındaki kasların çoğuna hitap eder. Ayrıca karın kaslarınızı da çalıştırır. Asıl çalıştırılan kaslar glutesu kaslarıdır. Yanal ataklar yeni başlayanlar için güvenlidir ve kendi vücut ağırlığınız, bir dambıl askısı veya dambılla yapılabilir. Squat ve yürüme ataklarıyla birlikte en iyi egzersizlerden biridir.https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/loop_19_1_simple_20170111_155539.mp442017-01-11yesnoP4Phttps://passion4profession.net/ar/tamarin/الأرداف/تمرين-الاندفاع-الجانبي-19https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/cover_19_1_simple__20161220_134703.pngتمرين الاندفاع الجانبييستهدف هذا التمرين معظم عضلات الجزء السفلي من الجسم، بما في ذلك العضلة الرباعية والوركين وعضلة الفخذ الخارجية والأرداف وعضلة بطة الساق. وتشترك عضلات البطن أيضاً في هذا التمرين. العضلات الرئيسية التي يتم تمرينها هي عضلات الأرداف. تمرين الاندفاع الجانبي تمرين آمن للمبتدئين ويمكن القيام به بثقل جسمك أو بالأثقال الأخرى سواء بالبار أو الدمبل. إنه أحد أفضل التمارين الموجودة للساقين بجانب تمرين القرفصاء وتمرين الاندفاع إلى الأمام سيراً.https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/loop_19_1_simple_20170111_155539.mp442017-01-11yesnoP4Phttps://passion4profession.net/ja/exercises/臀筋/ラテラルランジ-19https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/cover_19_1_simple__20161220_134703.pngラテラルランジこの運動は大腿四頭筋、お尻、太ももの外側、大臀筋、ふくらはぎを含む、下半身のほとんどの筋肉を鍛えます。腹筋も鍛えられます。対象となる主な筋肉は大臀筋です。ラテラルランジは初心者に安全で、自分の体重だけでも、バーベルやダンベルを使用してもできます。スクワットやウォーキングランジと共に、最も優れた脚の運動の1つです。https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/loop_19_1_simple_20170111_155539.mp442017-01-11yesnoP4Phttps://passion4profession.net/ko/exercises/둔근/측면-런지-19https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/cover_19_1_simple__20161220_134703.png측면 런지이 운동은 대퇴 사두근, 엉덩이, 바깥쪽 허벅지, 둔부, 종아리 등 하체의 근육을 위한 운동입니다. 또한 이 운동은 복근을 위한 운동이기도 합니다. 이 운동은 주로 둔부 근육을 위한 운동입니다. 측면 런지는 초보자를 위한 안전한 운동이며 바벨이나 아령 뿐만 아니라 자신의 체중을 이용해서 운동할 수 있습니다. 스쿼트와 워킹 런지와 함께, 측면 런지는 최고의 다리 운동 중 하나입니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/loop_19_1_simple_20170111_155539.mp442017-01-11yesnoP4Phttps://passion4profession.net/pl/cwiczenia/posladki/wypady-w-bok-19https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/cover_19_1_simple__20161220_134703.pngWypady w bokTo ćwiczenie skupia się głównie na mięśniach w dolnych partiach ciała, w tym na mięśniu czworogłowym uda, biodrach, zewnętrznych częściach ud, pośladkach i łydkach. Angażuje również mięśnie brzucha. Trenowane są głównie mięśnie pośladków. Wypady w bok są bezpieczne dla początkujących i mogą być wykonywane zarówno z wykorzystaniem ciężaru własnego ciała, jak i ze sztangą bądź hantlami. Obok przysiadów i wypadów chodzonych, są jednym z najlepszych ćwiczeń na nogi, jakie istnieje.https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/loop_19_1_simple_20170111_155539.mp442017-01-11yesnoP4Phttps://passion4profession.net/zh/exercises/臀肌/侧弓箭步-19https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/cover_19_1_simple__20161220_134703.png侧弓箭步该练习的目标为下半身大部分肌肉，包括你的腰部、臀部、大腿外侧，臀部，小腿。它也锻炼你的腹肌。主要锻炼臀部肌肉。侧弓步对初学者是安全的，可以利用自己的体重完成，与使用杠铃或哑铃一样。除了蹲举和弓步下蹲以外，这是最好的腿部锻炼。https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/loop_19_1_simple_20170111_155539.mp442017-01-11yesnoP4Phttps://passion4profession.net/nl/oefeningen/bilspieren/lateral-lunge-19https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/cover_19_1_simple__20161220_134703.pngLateral LungeDeze oefening traint de meeste spieren in het onderlichaam, je quadriceps, heupen, buitenste dijspieren, bilspieren en kuiten. Het activeert ook je buikspieren. De voornaamst werkende spieren zijn de bilspieren. Lateral lunges zijn veilig voor beginners en kunnen uitgevoerd worden met eigen lichaamsgewicht alsook met een barbell of dumbbells. Samen met de squat en walking lunges is dit een van de beste beenoefeningen die er bestaat.https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/loop_19_1_simple_20170111_155539.mp442017-01-11yesnoP4Phttps://passion4profession.net/sv/ovningar/sate/lateralt-utfall-19https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/cover_19_1_simple__20161220_134703.pngLateralt utfallDenna övning riktar sig mest mot musklerna i den nedre delen av kroppen, inklusive dina lårmuskler, höfter, utsidan av låren, skinkorna och vaderna. Den aktiverar även dina magmuskler. De främsta musklerna som tränas är skinkorna. Lateralt utfall är säkert för nybörjare och kan göras med din egen kroppsvikt såväl som med skivstång eller hantlar. Tillsammans med squat och gående utfall är detta en av de bästa benövningarna som finns.https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/loop_19_1_simple_20170111_155539.mp442017-01-11yesnoP4Phttps://passion4profession.net/da/ovelser/balle/side-lunges-19https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/cover_19_1_simple__20161220_134703.pngSide-lungesDenne øvelse rammer de fleste muskler i den nederste del af kroppen, inklusiv dine quadriceps, hofter, yderlår, balder og lægmuskler. Den aktiverer også dine mavemuskler. Primære muskler, der aktiveres, er balderne. Side-lunges er sikre for begyndere, og kan udføres med din egen kropsvægt, samt med vægtstænger og håndvægte. Sammen med squats og gående lunges er dette én af de bedste benøvelser, som findes.https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/loop_19_1_simple_20170111_155539.mp442017-01-11yesnoP4Phttps://passion4profession.net/fi/liikkeet/pakarat/sivusyoksy-19https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/cover_19_1_simple__20161220_134703.pngSivusyöksyTämä harjoite kehittää useimpia alavartalon lihaksia, mukaan lukien reisilihakset, lonkat, reisien ulkosivut, pakarat ja pohkeet. Se rasittaa myös vatsalihaksia. Päätyön tekevät pakaralihakset. Sivusyöksyt ovat turvallisia aloittelijoille, ja ne voi tehdä omalla vartalon painolla sekä levytangon tai käsipainojen kanssa. Kyykkyjen ja kävelysyöksyjen lisäksi tämä on eräs parhaista jalkaharjoitteista.https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/loop_19_1_simple_20170111_155539.mp442017-01-11yesnoP4Phttps://passion4profession.net/nb/ovelser/sete/lateral-lunge-19https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/cover_19_1_simple__20161220_134703.pngLateral LungeDenne øvelsen trener de fleste musklene i underkroppen, inkludert quadriceps, hofter, sete- og ytre lårmuskulglutes, samt leggmusklene. Den aktiverer også magemusklene. Setemuskulaturen er den primære muskelgruppen. Laterale utfall er trygge for nybegynnere og kan gjøres med egen kroppsvekt, vektstang eller manualer. Sammen med knebøy og gående utfall, er dette en av de beste beinøvelsene som finnes.https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/loop_19_1_simple_20170111_155539.mp442017-01-11yesnoP4Phttps://passion4profession.net/ro/exercitii/fesieri/fandare-laterala-19https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/cover_19_1_simple__20161220_134703.pngFandare lateralăAcest exercițiu antrenează majoritatea mușchilor din partea inferioară a corpului, inclusiv cvadricepșii femurali, șoldurile, coapsele exterioare și gambele. Acesta antrenează, de asemenea, și mușchii abdominali. Principalii mușchi vizați sunt cei fesieri. Fandările laterale sunt sigure pentru începători și pot fi efectuate atât cu greutatea proprie a corpului, precum și cu o halteră sau gantere. Împreună cu genuflexiunile și fandările din mers, acesta reprezintă unul dintre cele mai bune exerciții pentru picioare.https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/loop_19_1_simple_20170111_155539.mp442017-01-11yesnoP4Phttps://passion4profession.net/el/askiseis/γλουτοι/πλαγιες-προβολες-19https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/cover_19_1_simple__20161220_134703.pngΠλάγιες προβολέςΑυτή η άσκηση στοχεύει τους περισσότερους μυς του κάτω μέρους του σώματος, όπως τους τετρακέφαλους, τα ισχία, τους απαγωγούς, τους γλουτούς και τις γάμπες. Επίσης εμπλέκει και τους κοιιακούς σας. Οι κύριοι μύες που γυμνάζονται είναι οι γλουτιαίοι. Οι πλάγιες προβολές είναι ασφαλείς για τους αρχάριους και μπορούν να γίνονται με το βάρος του σώματός σας καθώς και με μπάρα ή βαράκια. Μαζί με το squat και τις πρόσθιες προβολές, αυτή είναι μία από τις καλύτερες ασκήσεις για τα πόδια.https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/loop_19_1_simple_20170111_155539.mp442017-01-11yesnoP4Phttps://passion4profession.net/hi/vyayam/ग्लूट्स/लेटरल-लन्ज-19https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/cover_19_1_simple__20161220_134703.pngलेटरल लन्जयह व्यायाम आपके क्वाड्स, हिप्स, बाहरी जांघों, ग्लूटस, और काल्व्स सहित आपके नीचले शरीर की अधिकतम मांसपेशियों पर असर डालता है। यह आपकी ऐब्स पर भी असर डालता है। ग्लूटस प्रभावित होने वाली प्रमुख मांसपेशियां हैं। नौसिखियों के लिए लेटरल लन्ज सुरक्षित है और इसे आपके अपने शरीरिक भार का उपयोग करके और साथ ही बारबेल या डम्बबल का उपयोग करके किया जा सकता है। स्क्वैट और वाकिंग लन्ज के साथ, टांगों के लिए यह भी एक उत्तम व्यायाम है।https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/loop_19_1_simple_20170111_155539.mp442017-01-11yesnoP4Phttps://passion4profession.net/id/latihan/bokong/433-19https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/cover_19_1_simple__20161220_134703.png433435https://p4ppullzone.b-cdn.net/api_v2/exercises/19/trainer_media/loop_19_1_simple_20170111_155539.mp442017-01-11yesnoP4Phttps://passion4profession.net/en/exercises/glutes/jumping-lunge-20https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/cover_20_1_simple__20170120_095343.pngJumping LungeThis functional bodyweight exercise builds lower body strength and sculpts your legs. It engages your quads and calves as well as your glutes and abs. Jumping lunges help develop explosive power in your quads and improve overall fitness. This move offers a full body workout.https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/loop_20_1_simple_20170120_095422.mp422017-01-20yesnoP4Phttps://passion4profession.net/it/esercizi/glutei/jumping-lunges-20https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/cover_20_1_simple__20170120_095343.pngJumping LungesQuesto esercizio funzionale di peso corporeo aumenta la forza del corpo inferiore e scolpisce le gambe. Coinvolge i tuoi quadricipiti e i tuoi polpacci ed anche i tuoi glutei e addominali. Gli affondi con salto ti aiutano a sviluppare una potenza esplosiva nei tuoi quadricipiti e migliorano la tua forma fisica. Questo movimento di offre un allenamento completo del corpo.https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/loop_20_1_simple_20170120_095422.mp422017-01-20yesnoP4Phttps://passion4profession.net/es/ejercicios/gluteos/jumping-lunges-20https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/cover_20_1_simple__20170120_095343.pngJumping LungesEste ejercicio funcional con el propio peso del cuerpo fortalece los miembros inferiores y esculpe tus piernas. Activa tus cuádriceps y pantorrillas, además de tus glúteos y abdominales. Las zancadas con salto ayudan a desarrollar una potencia explosiva en tus cuádriceps y mejoran la forma física en general. Este ejercicio entrena todo el cuerpo.https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/loop_20_1_simple_20170120_095422.mp422017-01-20yesnoP4Phttps://passion4profession.net/fr/exercices/fessiers/jumping-lunges-20https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/cover_20_1_simple__20170120_095343.pngJumping LungesCet exercice sans charge fonctionnel fait travailler le bas du corps et sculpte les jambes. Il sollicite vos quadriceps et vos mollets, ainsi que vos fessiers et vos abdominaux. Il favorise le développement d'une puissance explosive dans les quadriceps et améliore la forme générale. Ce mouvement permet un entraînement complet du corps.https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/loop_20_1_simple_20170120_095422.mp422017-01-20yesnoP4Phttps://passion4profession.net/de/uebungen/gesaß/jumping-lunges-20https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/cover_20_1_simple__20170120_095343.pngJumping LungesDiese funktionale Körpergewichts-Übung stärkt den Unterkörper und bringt die Beine in Form. An der Übung sind sowohl die vorderen Oberschenkelmuskeln und Waden als auch Gesäß und Bauch beteiligt. Jumping Lunges (Ausfallschritt mit Sprungwechsel) bringen Ihren Oberschenkeln explosive Kraft und verbessern insgesamt die Fitness. Diese Bewegung stellt ein Ganzkörpertraining dar.https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/loop_20_1_simple_20170120_095422.mp422017-01-20yesnoP4Phttps://passion4profession.net/pt/exercicios/gluteos/lunges-com-salto-20https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/cover_20_1_simple__20170120_095343.pngLunges com SaltoEste exercício corporal funcional aumenta a força da parte inferior do corpo e modela as pernas. Ele envolve seus quadríceps e panturrilhas, bem como seus glúteos e abdome. Lunges com salto ajudam a desenvolver força explosiva em seus quadríceps e melhoram o condicionamento físico geral. Este movimento oferece um treino corporal completo.https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/loop_20_1_simple_20170120_095422.mp422017-01-20yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/ягодицы/выпады-со-сменои-ног-20https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/cover_20_1_simple__20170120_095343.pngВыпады со сменой ногЭто функциональное упражнение с использованием веса тела делает сильнее нижнюю часть тела и придает форму вашим ногам. В нем задействованы четырехглавые мышцы и икры, а также ягодицы и мышцы живота. Выпады со сменой ног развивают взрывную силу ваших четырехглавых мышц и улучшают общую физическую форму. Это упражнение позволяет тренировать все тело.https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/loop_20_1_simple_20170120_095422.mp422017-01-20yesnoP4Phttps://passion4profession.net/tr/egzersizler/kalca/jumping-lunges-20https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/cover_20_1_simple__20170120_095343.pngJumping LungesBu fonksiyonel vücut ağırlığı egzersizi, alt vücut gücünüzü arttırır ve bacaklarınızı şekillendirir. Kuadrisepslerinizi, baldırlarınızı ve aynı zamanda kalça ve karın kaslarınızı çalıştırır. Jumping lunges, kuadrisepslerinizde patlayıcı bir güç oluşturmanıza yardımcı olur ve genel zindeliğinizi geliştirir. Bu hareket, tam bir vücut antrenmanı sağlar.https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/loop_20_1_simple_20170120_095422.mp422017-01-20yesnoP4Phttps://passion4profession.net/ar/tamarin/الأرداف/jumping-lunges-20https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/cover_20_1_simple__20170120_095343.pngJumping Lungesيقوم هذا التمرين الفعال المعتمد على وزن الجسم ببناء قوة الجزء السفلي من الجسم ونحت الساقين. كما تشترك بهذا التمرين العضلة الرباعية وعضلة بطة الساق، بالإضافة إلى عضلات الأرداف والبطن. يساعد تمرين jumping lunges على تطوير القوة الانفجارية للعضلة الرباعية وتحسين اللياقة البدنية بشكل عام. تقدم هذه الحركة تدريباً للجسم بأكمله.https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/loop_20_1_simple_20170120_095422.mp422017-01-20yesnoP4Phttps://passion4profession.net/ja/exercises/臀筋/jumping-lunges-20https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/cover_20_1_simple__20170120_095343.pngJumping Lungesこの機能的なボディウエイトエクササイズは、下半身を強化し脚を形作ります。大腿四頭筋、ふくらはぎ、臀筋、腹筋を使う運動です。ジャンピングランジは大腿四頭筋の瞬発力の開発に効果があり、全体的なフィットネスを向上させます。この運動は体全体のトレーニングになります。https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/loop_20_1_simple_20170120_095422.mp422017-01-20yesnoP4Phttps://passion4profession.net/ko/exercises/둔근/jumping-lunges-20https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/cover_20_1_simple__20170120_095343.pngJumping Lunges이 기능적인 바디웨이트 운동은 하체 근력을 키우고 다리의 모양을 잡아줍니다. 둔근과 복근뿐 아니라 대퇴사두근과 종아리도 자극합니다. 점핑 런지는 대퇴사두근의 폭발적인 힘을 길러주며 체력 전반을 향상시킵니다. 이 동작은 전신 운동입니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/loop_20_1_simple_20170120_095422.mp422017-01-20yesnoP4Phttps://passion4profession.net/pl/cwiczenia/posladki/jumping-lunges-20https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/cover_20_1_simple__20170120_095343.pngJumping LungesTo użyteczne ćwiczenie z wykorzystaniem masy własnego ciała buduje siłę jego dolnych partii i rzeźbi nogi. Angażuje nie tylko mięsień czworogłowy i łydki, lecz również pośladki i mięśnie brzucha. Ćwiczenie jumping lunges pomaga wyrobić potężną siłę w mięśniu czworogłowym i poprawia ogólną sprawność fizyczną. Ruch ten zapewnia trening całego ciała.https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/loop_20_1_simple_20170120_095422.mp422017-01-20yesnoP4Phttps://passion4profession.net/zh/exercises/臀肌/弓步跳-20https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/cover_20_1_simple__20170120_095343.png弓步跳这种实用的自体重锻炼能够建立下半身力量，同时为您的腿部塑形。它能够调动您的大腿股四头肌和小腿腓肌，以及臀大肌以及腹部肌肉。弓步跳能够锻炼您大腿股四头肌的爆发力，提升整体的健康。这个动作让全身都得到锻炼。https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/loop_20_1_simple_20170120_095422.mp422017-01-20yesnoP4Phttps://passion4profession.net/nl/oefeningen/bilspieren/jumping-lunges-20https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/cover_20_1_simple__20170120_095343.pngJumping LungesDeze functionele lichaamsgewichtoefening bouwt kracht in het onderlichaam op en vormt je benen. Het richt zich op je quadriceps en kuiten, alsook je bil- en buikspieren. Jumping lunges helpen explosieve kracht in je quads te ontwikkelen en verbeteren de algemene conditie. Deze oefening biedt een volledige lichaamstraining aan.https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/loop_20_1_simple_20170120_095422.mp422017-01-20yesnoP4Phttps://passion4profession.net/sv/ovningar/sate/vaxel-upphopp-20https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/cover_20_1_simple__20170120_095343.pngVäxel-upphoppDen här funktionella övningen baseras på kroppsvikt och bygger upp styrkan i underkroppen, samt formar dina ben. Den aktiverar dina lårmuskler och vader, samt dina skinkor och magmuskulaturen. Växel-upphopp hjälper till att utveckla spänst i dina lårmusker och förbättrar den generella konditionen. Den här rörelsen erbjuder helkroppsträning.https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/loop_20_1_simple_20170120_095422.mp422017-01-20yesnoP4Phttps://passion4profession.net/da/ovelser/balle/hoppende-lunges-20https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/cover_20_1_simple__20170120_095343.pngHoppende LungesDenne funktionelle kropsvægtsøvelse opbygger styrke i underkroppen, og former dine ben. Den aktiverer dine quadriceps og lægmuskler, samt dine balder og mavemuskler. Hoppende lunges udvikler ekslosiv kraft i dine quadriceps, og forbedrer din generelle form. Bevægelsen træner hele kroppen.https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/loop_20_1_simple_20170120_095422.mp422017-01-20yesnoP4Phttps://passion4profession.net/fi/liikkeet/pakarat/jumping-lunges-20https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/cover_20_1_simple__20170120_095343.pngJumping LungesTämä toiminnallinen, kehon painolla suoritettava liike kasvattaa kehon voimaa ja muokkaa reisiä. Se aktivoi reiden ojentajalihakset, pohkeet sekä pakarat ja vatsalihakset. Askelkyykkyhypyt auttavat kehittämään räjähtävää voimaa reiden ojentajalihaksissa ja parantavat yleiskuntoa. Tämä liike treenaa koko vartaloa.https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/loop_20_1_simple_20170120_095422.mp422017-01-20yesnoP4Phttps://passion4profession.net/nb/ovelser/sete/hoppende-utfall-20https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/cover_20_1_simple__20170120_095343.pngHoppende utfallDenne funksjonelle kroppsvekt-øvelsen gir økt styrke i nedre del av kroppen og former beina dine. I denne øvelsen bruker du fremside lår og legger, samtidig som du bruker sete- og magemusklene. Hoppende utfall gir økt eksplosiv kraft i fremside lår og bedrer den generelle kondisjonen. Denne øvelsen gir trening til hele kroppen.https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/loop_20_1_simple_20170120_095422.mp422017-01-20yesnoP4Phttps://passion4profession.net/ro/exercitii/fesieri/jumping-lunges-20https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/cover_20_1_simple__20170120_095343.pngJumping LungesAcest exercițiu funcțional bazat pe greutatea corporală ajută la creșterea forței părții inferioare a corpului și la sculptarea picioarelor. Acesta angajează cvadricepșii și gambele, precum și fesierii și mușchii abdominali. Fandarea cu salt ajută la dezvoltarea unei puteri explozive în cvadricepși și îmbunătățește condiția fizică generală. Această mișcare antrenează întregul corp.https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/loop_20_1_simple_20170120_095422.mp422017-01-20yesnoP4Phttps://passion4profession.net/el/askiseis/γλουτοι/jumping-lunges-20https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/cover_20_1_simple__20170120_095343.pngJumping LungesΑυτή η λειτουργική άσκηση με βάση το βάρος του σώματος χτίζει τη δύναμη του κάτω μέρος του σώματος και σμιλεύει τα πόδια σας. Εμπλέκει τους τετρακέφαλους και τις κνήμες σας καθώς και τους γλουτιαίους τους κοιλιακούς. Τα jumping lunges αναπτύσσουν εκρηκτική δύναμη στους τετρακέφαλούς σας και βελτιώνουν τη γενικότερη φυσική σας κατάσταση. Αυτή η κίνηση προσφέρει συνολική προπόνηση για όλο το σώμα.https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/loop_20_1_simple_20170120_095422.mp422017-01-20yesnoP4Phttps://passion4profession.net/hi/vyayam/ग्लूट्स/jumping-lunges-20https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/cover_20_1_simple__20170120_095343.pngJumping Lungesयह कार्यात्मक bodyweight व्यायाम आपके शरीर के निचले हिस्से को मज़बूत बनाता है और आपकी टांगों को सुडौल बनाता है। यह व्यायाम आपकी जाँघों, पिंडलियों और कूल्हों तथा पेट की मांसपेशियों पर काम करता है। Jumping Lunges आपकी जाँघों में विस्फोटक शक्ति का संचार करती है और आपके पूरे शरीर को चुस्त दुरुस्त बनाती है। यह व्यायाम पूरे शरीर को कसरत प्रदान करता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/loop_20_1_simple_20170120_095422.mp422017-01-20yesnoP4Phttps://passion4profession.net/id/latihan/bokong/727-20https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/cover_20_1_simple__20170120_095343.png727729https://p4ppullzone.b-cdn.net/api_v2/exercises/20/trainer_media/loop_20_1_simple_20170120_095422.mp422017-01-20yesnoP4Phttps://passion4profession.net/en/exercises/glutes/squat-22https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/cover_22_1_simple__20161220_141101.pngSquatThe “squat” is a multi-compound exercise that engages nearly every muscle in your body, especially your core, quadriceps, hamstrings, gluteus, and calves. Considered the "king of exercises," it improves your balance and coordination, strengthens your core, and makes you stronger overall. “Squatting” enhances physical performance, fitness, and mobility for everyday activities. This functional move is suitable for all those sports that require lower body strength.https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/loop_22_1_simple_20170111_155912.mp422017-01-11yesnoP4Phttps://passion4profession.net/it/esercizi/glutei/squat-22https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/cover_22_1_simple__20161220_141101.pngSquatLo "squat" è un esercizio multi-muscolare che coinvolge quasi tutti i muscoli del corpo, soprattutto quelli del tronco, i quadricipiti, i muscoli posteriori della coscia, i glutei e i polpacci. Considerato il "re degli esercizi", migliora l'equilibrio e la coordinazione, rafforza il tronco, e rende il corpo complessivamente più forte. Lo "Squatting" migliora le prestazioni fisiche e la mobilità per le attività quotidiane. Questo esercizio funzionale è adatto a tutti quegli sport che richiedono resistenza nella parte inferiore del corpo.https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/loop_22_1_simple_20170111_155912.mp422017-01-11yesnoP4Phttps://passion4profession.net/es/ejercicios/gluteos/sentadilla-22https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/cover_22_1_simple__20161220_141101.pngSentadillaLa sentadilla es un ejercicio de varios componentes en el que participan casi todos los músculos de tu cuerpo, especialmente la zona media, los cuádriceps, los tendones de la corva, los glúteos y las pantorrillas. Se considera el "rey de los ejercicios", mejora el equilibrio y la coordinación, fortalece la zona central del cuerpo y aumenta la fortaleza general. La práctica de las sentadillas mejora el rendimiento físico, la salud y la movilidad para las actividades cotidianas. Este movimiento funcional es apto para todos los deportes que requieren fuerza en el tren inferior del cuerpo.https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/loop_22_1_simple_20170111_155912.mp422017-01-11yesnoP4Phttps://passion4profession.net/fr/exercices/fessiers/squat-22https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/cover_22_1_simple__20161220_141101.pngSquatLe « squat » est un exercice à plusieurs composants qui fait participer presque tous les muscles de votre corps, surtout votre tronc, vos quadriceps, ischio-jambiers, fessiers et mollets. Considéré comme le « roi des exercices », il améliore votre équilibre et votre coordination, renforce votre tronc et vous rend plus fort dans l'ensemble. Faire des « squats » améliore la performance physique, la forme et la mobilité pour les activités quotidiennes. Ce mouvement fonctionnel est adapté pour tous les sports nécessitant de la force au bas du corps.https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/loop_22_1_simple_20170111_155912.mp422017-01-11yesnoP4Phttps://passion4profession.net/de/uebungen/gesaß/kniebeugen-22https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/cover_22_1_simple__20161220_141101.pngKniebeugenKniebeugen sind eine Übung, die mehrere Körperteile und damit fast jeden Muskel im Körper beanspruchen, insbesondere den Rumpf, den Quadrizeps, die Gesäßmuskeln und Waden. Kniebeugen gelten auch als „König aller Übungen“, denn sie stärken das Gleichgewicht und die Koordination, den Rumpf und den gesamten Körper. Zudem steigern Kniebeugen die körperliche Leistungsfähigkeit, Fitness und Beweglichkeit bei alltäglichen Tätigkeiten. Diese effektive Bewegung eignet sich für alle Sportarten, bei denen ein starker Unterkörper gefragt ist.https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/loop_22_1_simple_20170111_155912.mp422017-01-11yesnoP4Phttps://passion4profession.net/pt/exercicios/gluteos/squat-22https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/cover_22_1_simple__20161220_141101.pngSquatO "squat" é um exercício multicomposto que envolve quase todos os músculos do seu corpo, especialmente seu núcleo, quadríceps, posteriores de coxa, glúteos e panturrilhas. Considerado o "rei dos exercícios", ele melhora seu equilíbrio e coordenação, fortalece seu núcleo e aumenta sua força geral. Fazer "squats" melhora seu desempenho físico, condicionamento e mobilidade nas atividades diárias. Este movimento funcional é adequado para todos os esportes que exijam força dos membros inferiores.https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/loop_22_1_simple_20170111_155912.mp422017-01-11yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/ягодицы/приседание-22https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/cover_22_1_simple__20161220_141101.pngПриседаниеПриседание — это комплексное упражнение, в выполнение которого вовлечен почти каждый мускул вашего тела, особенно ваше туловище, четырехглавые мышцы, бицепсы бедер, ягодичные и икроножные мышцы. Это упражнение считается «королем тренировок», поскольку оно улучшает равновесие и координацию, укрепляет ваше туловище и делает вас сильнее в целом. Приседание повышает физическую работоспособность, улучшает физическую форму и подвижность для повседневной деятельности. Это функциональное упражнение подходит для всех видов спорта, в которых требуется сильная нижняя часть тела.https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/loop_22_1_simple_20170111_155912.mp422017-01-11yesnoP4Phttps://passion4profession.net/tr/egzersizler/kalca/comelme-22https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/cover_22_1_simple__20161220_141101.pngÇömelme"Çömelme", özellikle karın kası, kuadrisepsler, dizardı kirişleri, kalça kası ve baldırlar olmak üzere vücudunuzdaki hemen hemen tüm kasları çalıştıran birleşik bir egzersizdir. "Egzersizlerin kralı" olarak görülen çömelme hareketi, dengenizi ve koordinasyonunuzu arttırır, temel kaslarınızı güçlendirir ve sizi genel olarak daha güçlü kılar. “Çömelmek” günlük aktivitelerdeki fiziksel performansı, fitness'ı ve hareketliliği geliştirir. Bu fonksiyonel hareket, alt vücut gücü gerektiren tüm sporlar için uygundur.https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/loop_22_1_simple_20170111_155912.mp422017-01-11yesnoP4Phttps://passion4profession.net/ar/tamarin/الأرداف/القرفصاء-22https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/cover_22_1_simple__20161220_141101.pngالقرفصاء"القرفصاء" هو تمرين متعدد ومركب يشرك كل عضلة في الجسم تقريباً، وخاصة العضلات الأساسية، عضلات الفخذ، وأوتار الركبة، المأبضين، وباطن الساقين. يعتبر "ملك التمارين"، لأنه يحسن توازن وتنسيق الجسم، ويقوي العضلات الأساسية، ويجعلك أقوى بشكل عام. يُعزز "القرفصاء" الأداء البدني، واللياقة البدنية، والحركة أثناء الأنشطة اليومية. هذه الخطوة الوظيفية مناسبة لجميع الرياضة التي تتطلب قوة أكبر في النصف السفلي من الجسم.https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/loop_22_1_simple_20170111_155912.mp422017-01-11yesnoP4Phttps://passion4profession.net/ja/exercises/臀筋/スクワット-22https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/cover_22_1_simple__20161220_141101.pngスクワット「スクワット」は体のほぼすべての筋肉、特にコアマッスル、四頭筋、大腿屈筋、臀部、ふくらはぎを使う複数混合運動です。「運動のアイシング」とも言われ、バランスとコーディネーションを改善し、コアマッスルを強化し、全体的な強度を高めます。「スクワット」は日々のアクティビティにおける身体的なパフォーマンスや健康状態、機動性を向上させます。この機能的な動きは、下半身の強度が必要なスポーツすべてに適しています。https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/loop_22_1_simple_20170111_155912.mp422017-01-11yesnoP4Phttps://passion4profession.net/ko/exercises/둔근/스쿼트-22https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/cover_22_1_simple__20161220_141101.png스쿼트“스쿼트”는 복합 관절 운동으로서 몸의 거의 모든 근육을 사용합니다. 특히 코어, 대퇴사두근, 햄스트링, 둔근 및 종아리를 자극합니다. “운동의 왕”으로 알려진 스쿼트는 균형 감각과 조정력을 향상시키고 코어를 강화하며 전반적인 체력을 증가시킵니다. “스쿼트 동작”은 일상적인 활동을 위한 신체 수행 능력, 체력 및 기동성을 향상시킵니다. 이 기능적 동작은 하체 힘을 필요로 하는 모든 스포츠에 적합합니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/loop_22_1_simple_20170111_155912.mp422017-01-11yesnoP4Phttps://passion4profession.net/pl/cwiczenia/posladki/przysiad-22https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/cover_22_1_simple__20161220_141101.pngPrzysiad„Przysiad” jest ćwiczeniem złożonym z wielu elementów i angażuje niemal wszystkie mięśnie ciała, w szczególności mięśnie rdzenia, mięsień czworogłowy, mięśnie grupy tylnej uda, pośladki i łydki. Uznawane jest za „króla ćwiczeń”, poprawia równowagę i koordynację ruchową, wzmacnia mięśnie rdzenia i zwiększa ogólną siłę. Wykonywanie „Przysiadów” poprawia kondycję fizyczną, sprawność i mobilność podczas codziennych zajęć. To przydatne ćwiczenie jest odpowiednie dla wszystkich dyscyplin sportu, które wymagają siły dolnych części ciała.https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/loop_22_1_simple_20170111_155912.mp422017-01-11yesnoP4Phttps://passion4profession.net/zh/exercises/臀肌/蹲坐-22https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/cover_22_1_simple__20161220_141101.png蹲坐“蹲坐”是一种多组合运动，几乎涉及您身体中的每一块肌肉，尤其是您的核心肌、四头肌、腿后肌、臀肌，以及小腿。它被认为是“运动之王”，能够改善您的平衡和协调机能，增强您的核心肌，让您从整体上来说更加强壮。“蹲坐”能够增强身体活动能力、健康，以及在日常活动中的可动性。这种功能性的运动适合要求下半身力量的所有体育运动。https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/loop_22_1_simple_20170111_155912.mp422017-01-11yesnoP4Phttps://passion4profession.net/nl/oefeningen/bilspieren/squat-22https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/cover_22_1_simple__20161220_141101.pngSquatDe ''squat'' is een multi- samengestelde oefening die bijna elke spier in uw lichaam betrekt, vooral de kernspieren, quadriceps, hamstrings en de kuiten. Beschouwd als de ''koning van de oefeningen'', het verbetert uw evenwicht en coördinatie, versterkt uw kern, en maakt u algemeen sterker. ''Squatten'' verbetert de lichamelijke prestaties, fitness, en mobiliteit voor de dagelijkse activiteiten. Deze functionele beweging is geschikt voor alle sporten die een krachtige onderlichaam vereisen.https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/loop_22_1_simple_20170111_155912.mp422017-01-11yesnoP4Phttps://passion4profession.net/sv/ovningar/sate/squat-22https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/cover_22_1_simple__20161220_141101.pngSquatThe “squat” är en multi-sammansatt övning som engagerar nästan varenda muskel i kroppen, särskilt rygg och mage, quadriceps, hamstrings, sätesmuskeln och vadmusklerna. Anses vara ”övningarnas kung” den förbättrar balansen och koordinationen, stärker rygg och mage och gör dig allmänt starkare. “Squatting” förbättrar den fysiska prestationsförmågan, fitness och rörligheten för vardagsaktiviteter. Denna funktionella rörelse passar för all idrott som kräver styrka i underkroppen.https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/loop_22_1_simple_20170111_155912.mp422017-01-11yesnoP4Phttps://passion4profession.net/da/ovelser/balle/squat-22https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/cover_22_1_simple__20161220_141101.pngSquatSquat er en sammensat øvelse, som aktiverer næsten alle kroppens muskler, specielt core-, quadriceps-, hase-, balde- og lægmusklerne. Øvelsen betragtes som ”kongen af øvelser” og forbedrer din balance og koordination, styrker dine core-muskler, og gør dig generelt stærkere. ”Squatting” forbedrer din fysiske præstationsevne, sundhed og bevægelighed til hverdagens gøremål. Denne funktionelle øvelse passer til alle sportsgrene, som kræver styrke i underkroppen.https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/loop_22_1_simple_20170111_155912.mp422017-01-11yesnoP4Phttps://passion4profession.net/fi/liikkeet/pakarat/kyykky-22https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/cover_22_1_simple__20161220_141101.pngKyykkyKyykky on monipuolinen yhdistelmäliike, joka aktivoi lähes kaikki kehosi lihakset, erityisesti ylävartalon tukilihakset, nelipäiset reisilihakset, reiden koukistajalihakset, pakarat ja pohkeet. Sitä pidetään harjoitusten kuninkaana, ja se parantaa tasapainoa ja koordinaatiota, vahvistaa tukilihaksia ja tekee sinusta vahvemman kaiken kaikkiaan. Kyykky parantaa fyysistä suoritusta, kuntoa ja liikkuvuutta jokapäiväisissä toimissa. Tämä funktionaalinen liike sopii kaikkiin alavartalon voimaa vaativiin urheilulajeihin.https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/loop_22_1_simple_20170111_155912.mp422017-01-11yesnoP4Phttps://passion4profession.net/nb/ovelser/sete/knebøy-22https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/cover_22_1_simple__20161220_141101.pngKnebøyKnebøy er en sammensatt øvelse som aktiverer hver eneste muskel i kroppen, spesielt magemusklene, quadriceps (fremside lår), hamstrings (bakside lår), rumpe og legger. Denne ses på som "kongen over alle øvelser", den forbedrer balansen og koordinasjonen, styrker core-muskulaturen og gjør deg generelt sterkere. “Knebøy” fremmer fysiske prestasjoner, form og mobilitet for hverdagslige aktiviteter. Denne funksjonelle bevegelsen passer til alle idretter som krever styrke i nedre kroppsdel.https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/loop_22_1_simple_20170111_155912.mp422017-01-11yesnoP4Phttps://passion4profession.net/ro/exercitii/fesieri/genuflexiuni-22https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/cover_22_1_simple__20161220_141101.pngGenuflexiuni„Genuflexiunile” constituie un exercițiu multi-compus, ce angajează aproape fiecare mușchi din corp, în special mușchii profunzi, cvadricepșii, tendoanele poliptee, mușchii fesieri și mușchii gambelor. Considerat a fi „regele exercițiilor”, acesta îmbunătățește echilibrul și coordonarea, întărește mușchii profunzi și vă face mai puternici, în general. „Genuflexiunile” măresc performanța și condiția fizică, precum și mobilitatea, pentru exercițiile de fiecare zi. Această mișcare funcțională este potrivită pentru toate acele sporturi ce necesită o rezistență mare a părții inferioare a corpului.https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/loop_22_1_simple_20170111_155912.mp422017-01-11yesnoP4Phttps://passion4profession.net/el/askiseis/γλουτοι/to-βαθυ-καθισμα-22https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/cover_22_1_simple__20161220_141101.pngTo Βαθύ ΚάθισμαΤο «βαθύ κάθισμα» είναι μία πολυσύνθετη άσκηση που εμπλέκει σχεδόν κάθε μυ στο σώμα σας, ειδικά τον κορμό, τους τετρακέφαλους, τους οπίσθιους μηριαίους, τους γλουτιαίους και τους οπίσθιους κνημιαίους. Θεωρούμενη ως «ο βασιλιάς των ασκήσεων, βελτιώνει την ισορροπία και τον συντονισμό σας και σας κάνει γενικά δυνατότερους. Τα «βαθιά καθίσματα» βελτιώνουν τη σωματική σας απόδοση, τη φυσική σας κατάσταση και την κινητικότητά σας για καθημερινές δραστηριότητες. Αυτή η λειτουργική κίνηση είναι κατάλληλη για όλα εκείνα τα αθλήματα που απαιτούν δύναμη στο κάτω μέρος του σώματος.https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/loop_22_1_simple_20170111_155912.mp422017-01-11yesnoP4Phttps://passion4profession.net/hi/vyayam/ग्लूट्स/स्क्वाट-22https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/cover_22_1_simple__20161220_141101.pngस्क्वाट“स्क्वाट” एक बहु-संयुक्त व्यायाम है जो आपके शरीर की लगभग हर पेशी को संलिप्त करता है, खास तौर पर, आपके हृदय, क्वाड्रिसेप्स, हैमस्ट्रिंग्स, ग्लूटियस और पिंडलियों की पेशियों को। “व्यायामों का राजा” माने जाने वाला यह व्यायाम आपके संतुलन और समन्वय को सुधारता है, आपके हृदय को मजबूत करता है, और आपको समग्र रूप से अधिक ताकतवर बनाता है। “स्क्वाटिंग” शारीरिक कार्यप्रदर्शन, चुस्ती, और दैनंदिन की गतिविधियों के लिए गतिशीलता बढ़ाती है। यह क्रियात्मक गतिविधि उन सभी खेलों के लिए उपयुक्त है जिनमें शरीर के निचले भाग की शक्ति की जरूरत पड़ती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/loop_22_1_simple_20170111_155912.mp422017-01-11yesnoP4Phttps://passion4profession.net/id/latihan/bokong/439-22https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/cover_22_1_simple__20161220_141101.png439441https://p4ppullzone.b-cdn.net/api_v2/exercises/22/trainer_media/loop_22_1_simple_20170111_155912.mp422017-01-11yesnoP4Phttps://passion4profession.net/en/exercises/glutes/forward-lunges-26https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/cover_26_1_left__20170519_094736.pngForward LungesForward lunges increase leg strength and flexibility, tones your glutes, and burns fat. This classic multi-joint exercise will shape your legs and fix muscular imbalances. It targets several muscles, including your quads, hamstrings, calves, glutes, and abs. The lunge has long been a staple workout due to its numerous health benefits. When done properly, this exercise improves your balance and coordination, increases hip flexor flexibility, and leads to better core stability.https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/loop_26_1_left_20170519_094628.mp442017-05-19yesnoP4Phttps://passion4profession.net/it/esercizi/glutei/affondi-in-avanti-26https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/cover_26_1_left__20170519_094736.pngAffondi in avantiGli affondi in avanti aumentano la forza e la flessibilità delle gambe, tonificano i glutei, e bruciano i grassi. Questo classico esercizio che impegna più articolazioni metterà in forma le vostre gambe e correggerà gli squilibri muscolari. Si rivolge a diversi muscoli, compresi i quadricipiti, i muscoli posteriori della coscia, polpacci, glutei e addominali. L'affondo è una pietra miliare degli esercizi grazie ai suoi numerosi benefici per la salute. Se fatto correttamente, questo esercizio migliora equilibrio e coordinazione, aumenta la flessibilità dei flessori dell'anca, e porta ad una migliore stabilità del tronco.https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/loop_26_1_left_20170519_094628.mp442017-05-19yesnoP4Phttps://passion4profession.net/es/ejercicios/gluteos/zancadas-frontales-26https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/cover_26_1_left__20170519_094736.pngZancadas frontalesLas zancadas frontales aumentan la fuerza y flexibilidad de las piernas, tonifican los glúteos y queman grasa. Este ejercicio clásico multiarticular moldeará tus piernas y solucionará los desequilibrios musculares. Se dirige a varios músculos, incluyendo el cuádriceps, el tendón de la corva, los glúteos y los abdominales. La zancada es desde hace mucho tiempo un entrenamiento esencial, debido a sus numerosos beneficios para la salud. Cuando se hace adecuadamente, este ejercicio mejora el equilibrio y la coordinación, aumenta la flexibilidad de los flexores de la cadera y conduce a una mejor estabilidad central.https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/loop_26_1_left_20170519_094628.mp442017-05-19yesnoP4Phttps://passion4profession.net/fr/exercices/fessiers/fentes-avant-26https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/cover_26_1_left__20170519_094736.pngFentes avantLes fentes avant améliorent la force et la souplesse des jambes, tonifient vos fessiers et brûle les graisses. Ce classique exercice multi-articulaire façonnera vos jambes et permettra d’éliminer vos déséquilibres musculaires. Il cible plusieurs muscles, y compris vos quadriceps, ischio-jambiers, mollets, fessiers et abdominaux. La fente est depuis longtemps un entraînement de base en raison de ses nombreux bénéfices pour la santé. Si effectué correctement, cet exercice améliore votre équilibre et votre coordination, augmente la souplesse des fléchisseurs des hanches et permet une meilleure stabilité du tronc.https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/loop_26_1_left_20170519_094628.mp442017-05-19yesnoP4Phttps://passion4profession.net/de/uebungen/gesaß/ausfallschritte-26https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/cover_26_1_left__20170519_094736.pngAusfallschritteAusfallschritte nach vorn stärken die Beine und steigern die Flexibilität, straffen die Pomuskeln und verbrennen Fett. Diese klassische Übung, die verschiedene Gelenke einbezieht, formt die Beine und sorgt für ein gutes Muskelgleichgewicht. In diese Übung werden mehrere Muskeln eingespannt, einschließlich der Oberschenkelmuskeln, Pomuskeln, Waden, Gesäßmuskeln und die Bauchmuskeln. Aufgrund seiner zahlreichen gesundheitlichen Vorteile gehört der Ausfallschritt seit langem zu den Standard-Workoutübungen. Richtig ausgeführt verbessert diese Übung das Gleichgewicht und die Koordination und führt zu einer besseren Rumpfstabilität.https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/loop_26_1_left_20170519_094628.mp442017-05-19yesnoP4Phttps://passion4profession.net/pt/exercicios/gluteos/agachamento-afundo-26https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/cover_26_1_left__20170519_094736.pngAgachamento afundoO agachamento a fundo aumenta a força e flexibilidade das pernas, tonifica seus glúteos e queima gordura. Este exercício clássico multiarticular torneará suas pernas e corrigirá desequilíbrios musculares. Ele utiliza vários músculos, incluindo seus quadríceps, posteriores de coxa, panturrilhas, glúteos e abdominais. O agachamento a fundo tem sido um treinamento de rotina devido aos seus inúmeros benefícios para a saúde. Quando realizado adequadamente, este exercício melhora seu equilíbrio e coordenação, aumenta a flexibilidade dos flexores dos quadris e promove uma melhor estabilidade do núcleo.https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/loop_26_1_left_20170519_094628.mp442017-05-19yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/ягодицы/выпады-вперед-26https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/cover_26_1_left__20170519_094736.pngВыпады впередВыпады вперед увеличивают силу ног и гибкость, приводят в тонус ваши ягодичные мышцы и сжигают жир. Это классическое упражнение, в котором задействовано несколько суставов и которое придает форму вашим ногам и устраняет мышечный дисбаланс. Оно воздействует на несколько мышц, в том числе на четырехглавые мышцы, бицепсы бедра, икроножные и ягодичные мышцы и мышцы живота. Выпады уже давно вошли в стандартные тренировки из-за их многочисленных преимуществ для здоровья. При правильном выполнении это упражнение улучшает равновесие и координацию, увеличивает эластичность мышц-сгибателей бедер и улучшает равновесие туловища.https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/loop_26_1_left_20170519_094628.mp442017-05-19yesnoP4Phttps://passion4profession.net/tr/egzersizler/kalca/one-hamleler-26https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/cover_26_1_left__20170519_094736.pngÖne HamlelerÖne hamleler, bacak gücü ve esnekliğini arttırır, kalçalarınızı şekillendirir ve yağ yakar. Bu klasik birleşik egzersiz bacaklarınızı şekillendirir ve kas dengesizliklerini düzeltir. Kuadrisepsler, diz krişleri, baldırlar, kalça kasları ve karın kasları da dahil olmak üzere birçok kası hedefler. Öne hamleler, birçok sağlık faydası nedeniyle uzun zamandır temel bir antreman olarak sayılmaktadır. Düzgün bir şekilde yapıldığında bu egzersiz, dengenizi ve koordinasyonunuzu arttırır, kalça fleksör esnekliğinizi geliştirir ve daha iyi bir göbek stabilitesine kavuşmanızı sağlar.https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/loop_26_1_left_20170519_094628.mp442017-05-19yesnoP4Phttps://passion4profession.net/ar/tamarin/الأرداف/التمدد-الأمامي-26https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/cover_26_1_left__20170519_094736.pngالتمدد الأمامييزيد التمدد الأمامي من قوة ومرونة الساق، ويساوي المأبضين، ويحرق الدهون. هذا التمرين التقليدي الذي يُمرّن مفاصل متعددة يُشكّل ساقيك ويصلح الاختلالات العضلية. وهو يستهدف العديد من العضلات، بما في ذلك الكواد، وأوتار الركبة والساقين، والمأبضين، والبطن. يُمارس التمدد الأمامي منذ زمن طويل بسبب فوائده الصحية العديدة. عندما تأدية التمرين بشكل صحيح، يُحسن هذا التمرين توازنك وتنسيقك، ويزيد مرونة الوركين، ويؤدي إلى تحسين الاستقرار العضلات الأساسية.https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/loop_26_1_left_20170519_094628.mp442017-05-19yesnoP4Phttps://passion4profession.net/ja/exercises/臀筋/フォワードランジ-26https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/cover_26_1_left__20170519_094736.pngフォワードランジフォワードランジは脚の強度と柔軟性を高め、臀部を引き締め、脂肪を燃焼します。このクラシックなマルチジョイント運動は、脚のシェイプアップや筋肉のバランスの問題を解決します。大腿四頭筋、大腿屈筋、ふくらはぎ、臀部、腹部を含む複数筋肉に効果を発揮します。ランジは数多くの健康への効果から、昔から主要運動として行われています。この運動を正しく行えば、バランスとコーディネーションを改善し、臀部の屈筋の柔軟性を高め、コアマッスルの安定性の向上に繋がります。https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/loop_26_1_left_20170519_094628.mp442017-05-19yesnoP4Phttps://passion4profession.net/ko/exercises/둔근/포워드-런지-26https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/cover_26_1_left__20170519_094736.png포워드 런지포워드 런지는 다리 힘과 유연성을 증가시키고 둔근을 탄력 있게 만들며 체지방을 태웁니다. 이 고전 복합 관절 운동은 다리를 탄력 있게 하고 근육의 불균형을 바로 잡아줍니다. 표적 근육은 대퇴사두근, 햄스트링, 종아리, 둔근 및 복근입니다. 런지는 건강에 많은 도움이 되는 까닭에 오랫동안 주요 운동으로 간주되었습니다. 올바른 자세의 런지는 균형 감각과 조정력을 향상시키고 엉덩이 굴곡근의 유연성을 증가시키며 코어의 안정성을 높여줍니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/loop_26_1_left_20170519_094628.mp442017-05-19yesnoP4Phttps://passion4profession.net/pl/cwiczenia/posladki/wykroki-w-przod-26https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/cover_26_1_left__20170519_094736.pngWykroki w przódWykroki w przód wzmacniają nogi i zwiększają elastyczność mięśni, ujędrniają pośladki i spalają tłuszcz. To klasyczne ćwiczenie składające się z wielu elementów wyrzeźbi nogi i poprawi dysproporcje mięśni. Trenuje kilka grup mięśni, wliczając mięśnie czworogłowe uda, mięśnie grupy tylnej uda, łydki, pośladki i mięśnie brzucha. Wykrok jest od dawna jednym z podstawowych ćwiczeń w związku z licznymi korzyściami dla zdrowia. Ćwiczenie to, gdy wykonane prawidłowo, poprawia równowagę i koordynację ruchową, zwiększa elastyczność zginaczy stawu biodrowego i poprawia stabilność mięśni rdzenia.https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/loop_26_1_left_20170519_094628.mp442017-05-19yesnoP4Phttps://passion4profession.net/zh/exercises/臀肌/弓箭步-26https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/cover_26_1_left__20170519_094736.png弓箭步弓箭步能够增加腿部力量和灵活度、增强臀大肌，燃烧脂肪。这种经典的多关节运动能够改善腿型，纠正肌平衡失调问题。它以锻炼多种肌肉为目标，包括您的股四头肌、腿后肌、小腿、臀大肌，以及腹部。弓箭步因其能够带来多种健康功效而一直是一种常见的锻炼。若实施得当，这种锻炼能够改善您的平衡和协调能力，增加臀屈肌的灵活度，实现更好的核心稳定性。https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/loop_26_1_left_20170519_094628.mp442017-05-19yesnoP4Phttps://passion4profession.net/nl/oefeningen/bilspieren/lunges-vooruit-26https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/cover_26_1_left__20170519_094736.pngLunges vooruitLunges vooruit verhogen beenkracht en flexibiliteit, versterken uw bilspieren en verbranden vet. Dit klassieke multi-gezamenlijke oefening zal vorm aan uw benen geven en de spieronevenwichtigheid herstellen. Het richt zich op verschillende spieren, met uw quads, hamstrings, kuiten, bil- en buikspieren inbegrepen. Lunge is al lang een nietje training vanwege de vele voordelen voor de gezondheid. Wanneer het goed uitgevoerd is, verbetert deze oefening uw evenwicht en coördinatie, verhoogt heupflexor flexibiliteit, en leidt tot een betere binnen stabiliteit.https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/loop_26_1_left_20170519_094628.mp442017-05-19yesnoP4Phttps://passion4profession.net/sv/ovningar/sate/forward-lunges-26https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/cover_26_1_left__20170519_094736.pngForward LungesUtfall framåt ökar benens styrka och flexibilitet, tonar sätesmusklerna och bränner fett. Denna klassiska multi-ledsövning ger form åt dina ben och reparerar muskulär obalans. Den riktar in sig på flera muskler inklusive dina quads, hamstrings, lårmuskler, sätesmuskler och magmuskler. Utfallet har länge varit en primär workout på grund av dessa många fördelar. När den utförs ordentligt förbättrar den här övningen balansen och koordinationen, ökar höftens rörlighet och leder till bättre kärnstabilitet.https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/loop_26_1_left_20170519_094628.mp442017-05-19yesnoP4Phttps://passion4profession.net/da/ovelser/balle/fremadrettede-lunges-26https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/cover_26_1_left__20170519_094736.pngFremadrettede LungesFremadrettede lunges giver stærkere og mere fleksible ben, toner dine baldemuskler og forbrænder fedt. Denne klassiske øvelse over flere led, vil forme dine ben og udbedre muskulære ubalancer. Den er rettet mod adskillige muskler, inklusiv dine quadriceps, hase-, læg-, balde- og mavemuskler. Lungen har længe været en grundøvelse, grundet sine mange fordele for helbredet. Når øvelsen udføres rigtigt, forbedres din balance og koordination, hoftebøjernes fleksibilitet forøges, og du får en bedre stabilitet i dine core-muskler.https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/loop_26_1_left_20170519_094628.mp442017-05-19yesnoP4Phttps://passion4profession.net/fi/liikkeet/pakarat/askelkyykky-26https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/cover_26_1_left__20170519_094736.pngAskelkyykkyAskelkyykky kasvattaa alaraajojen voimaa ja joustavuutta, kiinteyttää pakaralihaksia ja polttaa rasvaa. Tämä klassinen usean nivelen harjoitus muokkaa jalkojasi ja korjaa lihasten epätasapainoa. Se aktivoi useita lihaksia, kuten nelipäisiä reisilihaksia, reiden koukistajalihaksia, pohkeita, pakaroita ja vatsalihaksia. Askelkyykky on jo pitkään ollut monen treenin vakioliike sen monien terveydelle edullisten vaikutusten takia. Oikein tehtynä tämä harjoitus parantaa tasapainokykyä ja koordinaatiota, lisää lonkan koukistajalihaksen joustavuutta ja parantaa keskivartaloa tukevien lihasten vakautta.https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/loop_26_1_left_20170519_094628.mp442017-05-19yesnoP4Phttps://passion4profession.net/nb/ovelser/sete/utfall-fremover-26https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/cover_26_1_left__20170519_094736.pngUtfall fremoverUtfall fremover øker styrken i beina og fleksibiliteten, former rumpa og forbrenner fett. Denne klassiske øvelsen vil forme leggene og redusere muskulær ubalanse. Den bruker flere muskler, inkludert quadriceps (fremside lår), hamstrings (bakside lår), legger, rumpe og magemuskler. Utfall har lenge vært en av hoved øvelsene på grunn av alle sine helsemessige fordeler. Når den gjøres skikkelig vil denne øvelsen forbedre balansen og koordinasjonen, øke utslaget i hoften og lede til en forbedret stabilitet i mage-muskulaturen.https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/loop_26_1_left_20170519_094628.mp442017-05-19yesnoP4Phttps://passion4profession.net/ro/exercitii/fesieri/fandari-in-fata-26https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/cover_26_1_left__20170519_094736.pngFandări în fațăFandările în față măresc forța și flexibilitatea picioarelor, tonifiază mușchii fesieri și ard grăsimile. Acest exercițiu clasic multi-articulat vă va modela picioarele și vă va repara dezechilibrele musculare. Vizează câțiva mușchi, inclusiv mușchii pătrați lombari, tendoanele poliptee, mușchii fesieri, mușchii gambelor și mușchii abdominali. Fandarea este de mult timp considerată a fi un antrenament principal, datorită multiplelor beneficii pentru sănătate. Atunci când este executat corect, acest exercițiu vă îmbunătățește echilibrul și coordonarea, amplifică flexibilitatea mușchilor flexori și conduce la o mai bună stabilitate a mușchilor profunzi.https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/loop_26_1_left_20170519_094628.mp442017-05-19yesnoP4Phttps://passion4profession.net/el/askiseis/γλουτοι/προσθιες-προβολες-26https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/cover_26_1_left__20170519_094736.pngΠρόσθιες ΠροβολέςΟι πρόσθιες προβολές αυξάνουν τη δύναμη και την ευλυγισία των ποδιών, τονώνουν τους γλουτούς σας και καίνε λίπος. Αυτή η κλασική πολυαρθρική άσκηση θα γραμμώσει τα πόδια σας και θα διορθώσει μυϊκές ανισορροπίες. Στοχεύει αρκετούς μυς, συμπεριλαμβανομένων των τετρακέφαλων, των δικέφαλων μηριαίων, των οπίσθιων κνημιαίων, των γλουτών και των κοιλιακών. Η προβολή πάντα ήταν βασική προπόνηση εξαιτίας των πολυάριθμων ωφελειών της για την υγεία. Όταν γίνεται σωστά, αυτή η άσκηση βελτιώνει την ισορροπία και τον συντονισμό σας, αυξάνει την ευλυγισία των καμπτήρων του ισχίου και οδηγεί σε καλύτερη σταθερότητα του κορμού.https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/loop_26_1_left_20170519_094628.mp442017-05-19yesnoP4Phttps://passion4profession.net/hi/vyayam/ग्लूट्स/फॉरवर्ड-लंज-26https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/cover_26_1_left__20170519_094736.pngफॉरवर्ड लंजआगे की ओर छलाँगें पैरों की शक्ति और लचीलेपन को बढ़ाती हैं, आपके कूल्हों को मजबूत करती हैं, और चर्बी जलाती है। यह क्लासिक बहु-जोड़ व्यायाम आपके पैरों को सुघड़ बनाएगा और पेशियों के असंतुलनों को ठीक करता है। यह कई पेशियों को लक्ष्यित करता है जिसमें शामिल हैं, आपकी क्वैड्स, हैमस्ट्रिंग्स, पिंडलियाँ, कूल्हे और पेट की पेशियाँ। यह छलाँग इसके असंख्य स्वास्थ्य लाभों के कारण मुख्य कसरत रही है। सही ढंग से करने पर, यह व्यायाम आपके संतुलन और समन्वय को सुधारता है, नितंब के फ्लेक्सार के लचीलेपन को बढ़ाता है, और बेहतर आंतरिक स्थिरता प्रदान करता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/loop_26_1_left_20170519_094628.mp442017-05-19yesnoP4Phttps://passion4profession.net/id/latihan/bokong/445-26https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/cover_26_1_left__20170519_094736.png445447https://p4ppullzone.b-cdn.net/api_v2/exercises/26/trainer_media/loop_26_1_left_20170519_094628.mp442017-05-19yesnoP4Phttps://passion4profession.net/en/exercises/quadriceps/reverse-lunge-27https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/cover_27_1_simple__20161220_142700.pngReverse LungeThe reverse lunge targets the quads. Other muscles worked are the calves, hamstrings and glutes. This compound exercise is great for building speed and lower body strength.https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/loop_27_1_simple_20170111_161154.mp442017-01-11yesnoP4Phttps://passion4profession.net/it/esercizi/quadricipiti/affondo-all-indietro-27https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/cover_27_1_simple__20161220_142700.pngAffondo all'indietroL'affondo all'indietro ha come obiettivo i quadricipiti. Gli altri muscoli che lavorano sono i polpacci, i tendini delle ginocchia e i glutei. Questo esercizio composto è importante per metter su rapidità e forza nella parte inferiore del corpo.https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/loop_27_1_simple_20170111_161154.mp442017-01-11yesnoP4Phttps://passion4profession.net/es/ejercicios/cuadriceps/estocada-inversa-27https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/cover_27_1_simple__20161220_142700.pngEstocada inversaLa estocada inversa trabaja los cuádriceps. Otros músculos que se trabajan son las pantorrillas, los isquiotibiales y los glúteos. Este ejercicio combinado es ideal para desarrollar la velocidad y la fuerza del tren inferior.https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/loop_27_1_simple_20170111_161154.mp442017-01-11yesnoP4Phttps://passion4profession.net/fr/exercices/quadriceps/fentes-inverses-27https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/cover_27_1_simple__20161220_142700.pngFentes inversesLes fentes inverses ciblent les quads. Les autres muscles impliqués sont les mollets, les ischio-jambiers et les fessiers. Cet exercice composé est excellent pour augmenter la vitesse et développer la force du bas du corps.https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/loop_27_1_simple_20170111_161154.mp442017-01-11yesnoP4Phttps://passion4profession.net/de/uebungen/quadrizeps/ausfallschritt-ruckwarts-27https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/cover_27_1_simple__20161220_142700.pngAusfallschritt rückwärtsBeim Ausfallschritt rückwärts wird gezielt der Oberschenkel-Quadrizeps trainiert. Außerdem sind Waden, rückseitige Oberschenkelmuskulatur und Gesäß beteiligt. Diese umfassende Übung sorgt für mehr Geschwindigkeit und kräftigt den Unterkörper.https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/loop_27_1_simple_20170111_161154.mp442017-01-11yesnoP4Phttps://passion4profession.net/pt/exercicios/quadriceps/afundo-invertido-27https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/cover_27_1_simple__20161220_142700.pngAfundo InvertidoO afundo invertido tem impacto direto sobre os quadris. Outros músculos trabalhados são as panturrilhas, os isquiotibiais e os glúteos. Este exercício composto é excelente para ganhar velocidade e força na parte inferior do corpo.https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/loop_27_1_simple_20170111_161154.mp442017-01-11yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/квадрицепс/обратныи-выпад-27https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/cover_27_1_simple__20161220_142700.pngОбратный выпадОбратный выпад разрабатывает четырехглавые мышцы. Другие разрабатываемые мышцы — икры, сухожилия и ягодичные мышцы. Это комбинированное упражнение отлично подходит для увеличения скорости и силы нижней части тела.https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/loop_27_1_simple_20170111_161154.mp442017-01-11yesnoP4Phttps://passion4profession.net/tr/egzersizler/kuadriseps/geriye-hamle-27https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/cover_27_1_simple__20161220_142700.pngGeriye HamleGeriye hamle kuadriseps kaslarını hedef alır. Diğer çalıştırılan kaslar arasında baldır kasları, hemstring ve uyluk vardır. Bu yoğun egzersiz hız ve alt vücut dayanıklılığı edinmek için harikadır.https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/loop_27_1_simple_20170111_161154.mp442017-01-11yesnoP4Phttps://passion4profession.net/ar/tamarin/الرباعية/الاندفاع-المعاكس-27https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/cover_27_1_simple__20161220_142700.pngالاندفاع المعاكسيستهدف الاندفاع المعاكس العضلات الرباعية. العضلات الأخرى هي عضلة بطة الساق، أوتار الركبة وعضلة الألوية. هذا التمرين المركب مثالي لسرعة البناء وقوة الجسم السفلي.https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/loop_27_1_simple_20170111_161154.mp442017-01-11yesnoP4Phttps://passion4profession.net/ja/exercises/大腿四頭筋/逆突き出し-27https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/cover_27_1_simple__20161220_142700.png逆突き出し逆突き出しは大腿四頭筋を対象します。 効く他の筋肉はふくらはぎ、膝腱、そしてお尻の筋肉です。 この複合的な運動はスピードと下半身の強さを作るのに最適です。https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/loop_27_1_simple_20170111_161154.mp442017-01-11yesnoP4Phttps://passion4profession.net/ko/exercises/사두근/리버스-런지-27https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/cover_27_1_simple__20161220_142700.png리버스 런지리버스 런지는 대퇴 사두근을 단련시키는 운동입니다. 또한 이 운동은 종아리, 슬와부근, 둔근도 단련시킵니다. 이 복합 운동은 스피드와 하체 근력 증진에 큰 도움이 됩니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/loop_27_1_simple_20170111_161154.mp442017-01-11yesnoP4Phttps://passion4profession.net/pl/cwiczenia/czworogłowy/wypad-do-tyłu-27https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/cover_27_1_simple__20161220_142700.pngWypad do tyłuWypad do tyłu ćwiczy mięśnie czworokątne. Inne mięśnie, które są zaangażowane to mięśnie łydek, ścięgna udowe i mięśnie pośladkowe. To złożone ćwiczenie jest świetne do rozwijania prędkości i siły dolnej części ciała.https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/loop_27_1_simple_20170111_161154.mp442017-01-11yesnoP4Phttps://passion4profession.net/zh/exercises/股四头肌/反向-lunge-27https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/cover_27_1_simple__20161220_142700.png反向 Lunge反向 Lunge 训练的是股四头肌。以及小腿肌肉、腿筋和臀部肌肉。对于想要快速简单增强力量的人们而言，这一复合运动是非常好的选择。https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/loop_27_1_simple_20170111_161154.mp442017-01-11yesnoP4Phttps://passion4profession.net/nl/oefeningen/quadriceps/reverse-lunge-27https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/cover_27_1_simple__20161220_142700.pngReverse LungeDe reverse lunge heeft de quadriceps als doel. Andere spieren die getraind worden zijn de kuiten, hamstrings en bilspieren. Deze verbindingsoefening is fantastisch om snelheid en kracht in het onderlichaam op te bouwen.https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/loop_27_1_simple_20170111_161154.mp442017-01-11yesnoP4Phttps://passion4profession.net/sv/ovningar/quadriceps/utfallssteg-bakat-27https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/cover_27_1_simple__20161220_142700.pngUtfallssteg bakåtUtfallssteget bakåt riktar in sig på lårmusklerna. Andra muskler som berörs är vaderna, knäsenorna och sätesmusklerna. Den här sammansatta övningen är perfekt för att bygga upp hastighet och styrka i ländryggen.https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/loop_27_1_simple_20170111_161154.mp442017-01-11yesnoP4Phttps://passion4profession.net/da/ovelser/quadriceps/omvendt-lunge-27https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/cover_27_1_simple__20161220_142700.pngOmvendt LungeOmvendt lunge styrker quadriceps. Andre aktiverede muskler er læg, haser og balder. Denne sammensatte øvelse er fantastissk til at opbygge hastighed og styrke i underkroppen.https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/loop_27_1_simple_20170111_161154.mp442017-01-11yesnoP4Phttps://passion4profession.net/fi/liikkeet/etureidet/kaanteinen-askelkyykky-27https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/cover_27_1_simple__20161220_142700.pngKäänteinen askelkyykkyKäänteinen askelkyykky treenaa erityisesti reiden ojentajalihaksia. Muita tässä liikkeessä käytettäviä lihaksia ovat pohkeet, reiden koukistajat ja pakarat. Tämä yhdistelmäliike sopii erinomaisesti nopeuden ja alavartalon voiman kasvattamiseen.https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/loop_27_1_simple_20170111_161154.mp442017-01-11yesnoP4Phttps://passion4profession.net/nb/ovelser/quadriceps/omvendt-utfall-27https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/cover_27_1_simple__20161220_142700.pngOmvendt utfallOmvendt utfall har som hovedmål å trene lårmuskulatur. Andre muskler som trenes er leggmuskler, bakside av lår og setemuskulatur. Denne baseøvelsen er glimrende for å utvikle hurtighet og bli sterkere i nedre kroppsdel.https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/loop_27_1_simple_20170111_161154.mp442017-01-11yesnoP4Phttps://passion4profession.net/ro/exercitii/cvadriceps/fandare-inversa-27https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/cover_27_1_simple__20161220_142700.pngFandare inversăFandarea inversă vizează cvadricepșii. Alți mușchi antrenați sunt: gambele, tendoanele poliptee și fesierii. Acest exercițiu compus este perfect pentru îmbunătățirea vitezei și consolidarea părții inferioare a corpului.https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/loop_27_1_simple_20170111_161154.mp442017-01-11yesnoP4Phttps://passion4profession.net/el/askiseis/τετρακεφαλος/αντιστροφο-καθισμα-27https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/cover_27_1_simple__20161220_142700.pngΑντίστροφο ΚάθισμαTo αντίστροφo βαθύ κάθισμα στοχεύει στους τετρακέφαλους. Άλλοι μύες που γυμνάζονται είναι οι γάμπες, ιγνυακοί τένοντες και γλουτοί. Αυτή η σύνθετη άσκηση είναι εξαιρετική για το κτίσιμο ταχύτητας και την αντοχή του κάτω μέρους του σώματος.https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/loop_27_1_simple_20170111_161154.mp442017-01-11yesnoP4Phttps://passion4profession.net/hi/vyayam/क्वाड्स/reverse-lunge-27https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/cover_27_1_simple__20161220_142700.pngReverse LungeReverse Lunge क्वाड्स पर काम करती है। अन्य मांसपेशियां जिन पर यह काम करती है वे हैं पिंडलियाँ, हैमस्ट्रिंग और ग्लूटियस। यह संयुक्त कसरत गति और शरीर के निचले हिस्से की मजबूती का निर्माण करने लिए उत्तम है।https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/loop_27_1_simple_20170111_161154.mp442017-01-11yesnoP4Phttps://passion4profession.net/id/latihan/paha-depan/451-27https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/cover_27_1_simple__20161220_142700.png451453https://p4ppullzone.b-cdn.net/api_v2/exercises/27/trainer_media/loop_27_1_simple_20170111_161154.mp442017-01-11yesnoP4Phttps://passion4profession.net/en/exercises/biceps/alternating-curls-31https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/cover_31_1_simple__20170206_135654.pngAlternating CurlsAlternating curls target the biceps and forearms. When done from a standing position, this move also engages your core. It’s one of the best moves for building a stronger, bigger biceps. The alternating of each arm helps prevent muscular imbalances. This exercise only requires the movement of the elbow joint.https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/loop_31_1_simple_20170111_161730.mp442017-01-11yesnoP4Phttps://passion4profession.net/it/esercizi/bicipiti/curl-alternati-31https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/cover_31_1_simple__20170206_135654.pngCurl alternatiI curl alternati fanno lavorare bicipiti e avambracci. Quando viene eseguito in posizione eretta, questo movimento coinvolge anche il torso. È uno dei movimenti migliori per rafforzare ed ingrandire i bicipiti. L'alternanza di ciascun braccio previene gli squilibri muscolari. Questo esercizio richiede il solo movimento dell'articolazione del gomito.https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/loop_31_1_simple_20170111_161730.mp442017-01-11yesnoP4Phttps://passion4profession.net/es/ejercicios/biceps/curls-alternados-31https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/cover_31_1_simple__20170206_135654.pngCurls alternadosLos curls alternados trabajan los bíceps y antebrazos. Si se hacen de pie, este movimiento también trabaja el centro del cuerpo. Es uno de los mejores movimientos para desarrollar la fuerza y el volumen de bíceps. La alternancia de cada brazo ayuda a prevenir desequilibrios musculares. Este ejercicio sólo requiere el movimiento de la articulación del codo.https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/loop_31_1_simple_20170111_161730.mp442017-01-11yesnoP4Phttps://passion4profession.net/fr/exercices/biceps/curls-alternes-31https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/cover_31_1_simple__20170206_135654.pngCurls alternésLes curls alternés ciblent les biceps et les avant-bras. Effectué en position debout, ce mouvement fait également travailler votre tronc. C'est l'un des meilleurs mouvements pour sculpter des biceps plus puissants et plus gros. L'alternance de chaque bras permet de se prémunir contre les déséquilibres musculaires. Cet exercice n'exige qu'un mouvement de l'articulation du coude.https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/loop_31_1_simple_20170111_161730.mp442017-01-11yesnoP4Phttps://passion4profession.net/de/uebungen/bizeps/bizepscurls-31https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/cover_31_1_simple__20170206_135654.pngBizepscurlsBizepscurls trainieren den Bizeps und die Unterarme. Wenn stehend ausgeführt, trainiert diese Bewegung auch die Körpermitte. Sie gehört zu den besten Übungen für den Bizepsaufbau. Durch den Wechsel der Arme werden muskuläre Ungleichgewichte verhindern. Bei dieser Übung wird nur das Ellbogengelenk bewegt.https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/loop_31_1_simple_20170111_161730.mp442017-01-11yesnoP4Phttps://passion4profession.net/pt/exercicios/biceps/rosca-alternada-31https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/cover_31_1_simple__20170206_135654.pngRosca AlternadaA rosca alternada trabalha o bíceps e os antebraços. Quando realizado de uma posição em pé, esse movimento também trabalha seu abdome. Ele é um dos melhores movimentos para construir bíceps maiores e mais fortes. A alternância de cada braço ajuda a evitar desequilíbrios musculares. Este exercício requer apenas o movimento dos cotovelos.https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/loop_31_1_simple_20170111_161730.mp442017-01-11yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/бицепс/попеременные-сгибания-31https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/cover_31_1_simple__20170206_135654.pngПопеременные сгибанияПопеременные сгибания разрабатывают бицепсы и предплечья. При выполнении в положении стоя это упражнение также задействует ваше туловище. Это одно из лучших упражнений для создания сильных, больших бицепсов. Смена рук помогает предотвратить мышечные дисбалансы. Это упражнение требует только движения локтевого сустава.https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/loop_31_1_simple_20170111_161730.mp442017-01-11yesnoP4Phttps://passion4profession.net/tr/egzersizler/pazı/degismeli-bukme-31https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/cover_31_1_simple__20170206_135654.pngDeğişmeli BükmeDeğişmeli bükme, bisepsleri ve ön kolları hedefler. Bu hareket ayakta yapılırken ayrıca merkezi kaslarınızı çalıştırır. Daha güçlü ve büyük bisepsler oluşturmak için en iyi hareketlerden biridir. Kolun değişimi, kas dengesizliklerini önlemeye yardımcı olur. Bu egzersiz sadece dirsek ekleminin hareketini gerektirir.https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/loop_31_1_simple_20170111_161730.mp442017-01-11yesnoP4Phttps://passion4profession.net/ar/tamarin/العضلة-الثنائية/اللفات-المتناوبة-31https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/cover_31_1_simple__20170206_135654.pngاللفات المتناوبةاللفات المتناوبة تستهدف العضلة الثنائية والساعدين. عند الانتهاء من وضع الوقوف، هذه الحركة سوف تقوم أيضاً بتشغيل العضلات الأساسية. انه أحد أفضل الحركات لبناء عضلات ثنائية أقوي وأكبر. التناوب بين كل ذراع يساعد في منع اختلالات العضلة. هذا التمرين يتطلب فقط الحركة من مفصل الكوع.https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/loop_31_1_simple_20170111_161730.mp442017-01-11yesnoP4Phttps://passion4profession.net/ja/exercises/上腕二頭筋/オルタネイトダンベルカール-31https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/cover_31_1_simple__20170206_135654.pngオルタネイトダンベルカールオルタネイトダンベルカールは、上腕二頭筋と前腕を鍛えます。立位で行うことで、このエクササイズは体幹にも効果があります。より強く、より大きな上腕二頭筋を構築するための最良のトレーニングです。両腕を交互に鍛えることで、筋肉の発達に不均衡が生じるのを防ぎます。この運動では、肘関節のみを動かします。https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/loop_31_1_simple_20170111_161730.mp442017-01-11yesnoP4Phttps://passion4profession.net/ko/exercises/이두근/얼터내이팅-컬-31https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/cover_31_1_simple__20170206_135654.png얼터내이팅 컬얼터내이팅 컬은 이두박근과 팔뚝 근육을 단련시키는 운동입니다. 선 자세에서 실시하면, 핵심 근육도 같이 단련시킬 수 있습니다. 이두박근도 강화시킬 수 있습니다. 얼터내이팅 컬은 이두박근을 증강, 강화시키는데 최고의 운동입니다. 두 팔을 번갈아 하면 근육 발달의 불균형을 막을 수 있습니다. 이 운동은 팔꿈치 관절의 움직임만으로 충분합니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/loop_31_1_simple_20170111_161730.mp442017-01-11yesnoP4Phttps://passion4profession.net/pl/cwiczenia/biceps/naprzemienne-uginanie-31https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/cover_31_1_simple__20170206_135654.pngNaprzemienne uginanieNaprzemienne uginanie uderza w mięsień dwugłowy i przedramiona. Ćwiczenie wykonywane z pozycji stojącej angażuje również tułowie. Jest to jedno z najlepszych ćwiczeń do budowania silniejszych większych bicesów. Naprzemienne wykonywanie utrzymuje równowagę mięśniową. Ćwiczenie to, wymaga tylko ruchu stawu łokciowego.https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/loop_31_1_simple_20170111_161730.mp442017-01-11yesnoP4Phttps://passion4profession.net/zh/exercises/二头肌/交替弯举-31https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/cover_31_1_simple__20170206_135654.png交替弯举交替弯举针对二头肌和前臂。 当以站姿进行时，这一动作也锻炼您的核心肌肉群。 它是打造更强大、更大的二头肌的最好举措之一。 每个臂的交替有助于防止肌肉不平衡。 这个练习只需要肘关节的运动。https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/loop_31_1_simple_20170111_161730.mp442017-01-11yesnoP4Phttps://passion4profession.net/nl/oefeningen/biceps/alternating-curls-31https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/cover_31_1_simple__20170206_135654.pngAlternating CurlsAlternerende curls trainen je biceps en voorarmen. Indien ze staand uitgevoerd worden, stimuleert de oefening ook je core. Het is een van de beste oefeningen om grotere, sterkere biceps op te bouwen. Het afwisselen van elke arm helpt om spierdisbalans te voorkomen. Deze oefening vereist enkel de beweging van het ellebooggewricht.https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/loop_31_1_simple_20170111_161730.mp442017-01-11yesnoP4Phttps://passion4profession.net/sv/ovningar/biceps/alternerande-curls-31https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/cover_31_1_simple__20170206_135654.pngAlternerande curlsAlternerande curls tränar biceps och underarmar. När du gör övningen från en stående ställning så tränar du även din core. Det är ett av de bästa sätten som finns för att bygga en starkare och större biceps. Genom att alternera varje arm förhindrar du muskel-obalanser. Denna övning kräver endast rörelse av armbågsleden.https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/loop_31_1_simple_20170111_161730.mp442017-01-11yesnoP4Phttps://passion4profession.net/da/ovelser/biceps/skiftevis-curls-31https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/cover_31_1_simple__20170206_135654.pngSkiftevis curlsSkiftevis curls retter sig mod biceps og underarme. Udført stående aktiverer øvelsen også dine core-muskler. Det er én af de bedste øvelser til at opbygge særkere, større biceps. At armene bruges skiftevist, hjælper med at forebygge muskulære imbalancer. Øvelsen kræver kun bevægelse af albueleddet.https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/loop_31_1_simple_20170111_161730.mp442017-01-11yesnoP4Phttps://passion4profession.net/fi/liikkeet/hauis/vuorottaiset-hauiskaannot-31https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/cover_31_1_simple__20170206_135654.pngVuorottaiset hauiskäännötVuorottaiset hauiskäännöt treenaavat käsivarren koukistajalihaksia ja kyynärvarsia. Seisoma-asennossa suoritettuna tämä liike treenaa myös keskivartalon tukilihaksia. Se on yksi parhaista liikkeistä vahvempien ja suurempien hauisten rakentamiseksi. Käsivarsien vuorottelu auttaa estämään lihasten epätasapainoa. Vain kyynärnivelen tulee liikkua tässä harjoituksessa.https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/loop_31_1_simple_20170111_161730.mp442017-01-11yesnoP4Phttps://passion4profession.net/nb/ovelser/biceps/vekslende-curls-31https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/cover_31_1_simple__20170206_135654.pngVekslende CurlsVekslende curls trener biceps og underarm. Når den gjøres i stående posisjon, engasjerer den også core-muskelaturen din. Det er en av de beste øvelsene for å bygge en sterkere, større biceps. Vekslingen mellom armene hjelper til med å forebygge muskulær ubalanse. Denne øvelsen krever kun bevegelse i albueleddet.https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/loop_31_1_simple_20170111_161730.mp442017-01-11yesnoP4Phttps://passion4profession.net/ro/exercitii/biceps/flexii-alternante-31https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/cover_31_1_simple__20170206_135654.pngFlexii alternanteFlexiile alternante antrenează bicepșii și antebrațele. Atunci când sunt executate din picioare, aceste exerciții angajează și trunchiul. Sunt considerate unele dintre cele mai bune mișcări pentru dezvoltarea unor bicepși puternici și mari. Alternarea fiecărui braț ajută la prevenirea dezechilibrelor musculare. Acest exercițiu necesită doar mișcarea articulației cotului.https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/loop_31_1_simple_20170111_161730.mp442017-01-11yesnoP4Phttps://passion4profession.net/el/askiseis/δικεφαλος/εναλλαξ-αρσεις-31https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/cover_31_1_simple__20170206_135654.pngΕναλλάξ ΆρσειςΟι εναλλάξ άρσεις εστιάζουν στους δικέφαλους και τους βραχίονες. Όταν εκτελείται από όρθια θέση, αυτή η κίνηση δουλεύει και τον κορμό. Είναι μια από τις καλύτερες κινήσεις για το χτίσιμο δυνατότερων, μεγαλύτερων δικεφάλων. Η εναλλαγή των χεριών βοηθά στην αποτροπή των ανισορροπιών μεταξύ των μυών. Αυτή η άσκηση απαιτεί μόνο την κίνηση της άρθρωσης του αγκώνα.https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/loop_31_1_simple_20170111_161730.mp442017-01-11yesnoP4Phttps://passion4profession.net/hi/vyayam/बाइसेप्स/alternating-curls-31https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/cover_31_1_simple__20170206_135654.pngAlternating Curlsइस कसरत से बाइसेप्स और अग्र भुजाओं पर असर पड़ता है। जब इस खड़े हो कर किया जाता है तब यह आपके कोर पर भी असर डालती है। मजबूत और बड़ी बाइसेप्स बनाने के लिए यह एक उत्तम कसरत है। बारी-बारी से प्रत्येक भुजा का उपयोग करने से मांसपेशियों के असंतुलन को रोकने में मदद मिलती है। इस कसरत में केवल कोहनी के जोड़ की मूवमेंट की आवश्यकता होती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/loop_31_1_simple_20170111_161730.mp442017-01-11yesnoP4Phttps://passion4profession.net/id/latihan/bisep/283-31https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/cover_31_1_simple__20170206_135654.png283285https://p4ppullzone.b-cdn.net/api_v2/exercises/31/trainer_media/loop_31_1_simple_20170111_161730.mp442017-01-11yesnoP4Phttps://passion4profession.net/en/exercises/biceps/seated-alternating-curl-33https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/cover_33_1_simple__20170206_135743.pngSeated Alternating CurlThis exercise isolates the biceps and increases muscle strength. Despite its simplicity, it's considered one of the best biceps mass builders. The standing version engages the abs too. Seated alternating curls also work your forearms and strengthen your grip.https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/loop_33_1_simple_20170111_162558.mp442017-01-11yesnoP4Phttps://passion4profession.net/it/esercizi/bicipiti/curl-alternato-da-seduti-33https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/cover_33_1_simple__20170206_135743.pngCurl alternato da sedutiQuesto esercizio isola i bicipiti e aumenta la forza muscolare. Nonostante la sua semplicità, è considerato uno dei migliori esercizi per aumentare la massa muscolare dei bicipiti. La versione in posizione eretta fa lavorare anche gli addominali. I curl alternati da seduti fanno lavorare anche gli avambracci e rafforzano la presa.https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/loop_33_1_simple_20170111_162558.mp442017-01-11yesnoP4Phttps://passion4profession.net/es/ejercicios/biceps/curl-alternado-sentado-33https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/cover_33_1_simple__20170206_135743.pngCurl alternado sentadoEste ejercicio aísla los bíceps y aumenta la fuerza muscular. Pese a su simplicidad, se considera uno de los mejores ejercicios para desarrollar la masa de los bíceps. La versión de pie trabaja los abdominales también. Los curls alternados sentado también trabajan los antebrazos y fortalecen el agarre.https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/loop_33_1_simple_20170111_162558.mp442017-01-11yesnoP4Phttps://passion4profession.net/fr/exercices/biceps/curl-alterne-assis-33https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/cover_33_1_simple__20170206_135743.pngCurl alterné assisCet exercice isole les biceps et augmente la force musculaire. Malgré sa simplicité, il est considéré comme l'un des meilleurs moyens d'augmenter la masse des biceps. La version debout permet de travailler également les abdominaux. Les curls alternés assis font également travailler vos avant-bras et renforcent votre poigne.https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/loop_33_1_simple_20170111_162558.mp442017-01-11yesnoP4Phttps://passion4profession.net/de/uebungen/bizeps/bizepscurls-im-sitzen-33https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/cover_33_1_simple__20170206_135743.pngBizepscurls im SitzenDiese Übung definiert den Bizeps und steigert die Muskelkraft. Trotz ihrer Einfachheit ist die Übung ideal für den Aufbau von Muskelmasse. Die stehende Variante trainiert außerdem die Bauchmuskeln. Bizeps-Curls im Sitzen trainieren auch die Unterarme und den Griff.https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/loop_33_1_simple_20170111_162558.mp442017-01-11yesnoP4Phttps://passion4profession.net/pt/exercicios/biceps/rosca-alternada-sentada-33https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/cover_33_1_simple__20170206_135743.pngRosca Alternada SentadaEste exercício isola o bíceps e aumenta a força muscular. Apesar de sua simplicidade, ele é considerado um dos melhores exercícios para aumentar a massa dos bíceps. A versão de pé também trabalha o abdome. A rosca alternada sentada também trabalha seus antebraços e fortalece sua pegada.https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/loop_33_1_simple_20170111_162558.mp442017-01-11yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/бицепс/попеременные-сгибания-в-положении-сидя-33https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/cover_33_1_simple__20170206_135743.pngПопеременные сгибания в положении сидяЭто упражнение изолирует бицепсы и позволяет увеличить силу мышц. Несмотря на свою простоту, оно считается одним из лучших упражнений для наращивания массы бицепсов. При выполнении упражнения в положении стоя также используются мышцы живота. Попеременные сгибания в положении сидя разрабатывают предплечья и усиливают захват.https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/loop_33_1_simple_20170111_162558.mp442017-01-11yesnoP4Phttps://passion4profession.net/tr/egzersizler/pazı/oturarak-degismeli-bukme-33https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/cover_33_1_simple__20170206_135743.pngOturarak Değişmeli BükmeBu egzersiz bisepsleri ayırır ve kas gücünü artırır. Basitliğine rağmen en iyi biseps kütle egzersizlerinden biri olarak değerlendirilir. Ayakta yapılan versiyonu ayrıca karnı da çalıştırır. Oturarak değişmeli bükme ise ayrıca ön kollarınızı çalıştırır ve kavramanızı güçlendirir.https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/loop_33_1_simple_20170111_162558.mp442017-01-11yesnoP4Phttps://passion4profession.net/ar/tamarin/العضلة-الثنائية/المتناوبة-أثناء-اللفة-الجلوس-33https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/cover_33_1_simple__20170206_135743.pngالمتناوبة أثناء اللفة الجلوسهذا التمرين يقوم بعزل العضلات الثنائية ويزيد قوة العضلة. بالرغم من بساطته، انه يعد أحد أفضل تمارين بناء كتلة العضلة الثنائية. نسخة الجلوس تقوم بتشغيل عضلات المعدة أيضاً. اللفة المتناوبة اثناء الجلوس تقوم أيضاً بتشغيل الساعدين وتقوية المقبض.https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/loop_33_1_simple_20170111_162558.mp442017-01-11yesnoP4Phttps://passion4profession.net/ja/exercises/上腕二頭筋/座ったままで交互に曲げる-33https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/cover_33_1_simple__20170206_135743.png座ったままで交互に曲げるこの運動は二頭筋を分離し、筋肉を強化します。 その単純さがあったのにも関わらず、それはベストな二頭筋増加方法の１つです。 立ってやるバージョンは腹筋にも関わります。 座って交互におこなう曲げは前腕にも作用し、握力を強化します。https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/loop_33_1_simple_20170111_162558.mp442017-01-11yesnoP4Phttps://passion4profession.net/ko/exercises/이두근/시티드-얼터내이팅-컬-33https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/cover_33_1_simple__20170206_135743.png시티드 얼터내이팅 컬이 운동은 이두박근만을 분리시켜 근력을 강화시킵니다. 단순한 운동임에도 불구하고 이두박근 단련에는 최고의 운동입니다. 선 자세에서 하는 운동은 핵심 근육까지도 단련시킵니다. 시티드 얼터내이팅 컬 또한 팔뚝을 단련시키고 악력을 강화시킵니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/loop_33_1_simple_20170111_162558.mp442017-01-11yesnoP4Phttps://passion4profession.net/pl/cwiczenia/biceps/naprzemienne-uginanie-z-pozycji-siedzacej-33https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/cover_33_1_simple__20170206_135743.pngNaprzemienne uginanie z pozycji siedzącejTe ćwiczenie izoluje mięsień dwugłowy i zwiększa siłę mięśni. Pomimo swojej prostoty, ćwiczenie to, jest uważane za jedno z najlepszych w budowaniu masy mięśnia dwugłowego. Wersja stojąca angażuje również mięśnie brzucha. Naprzemienne uginanie z pozycji siedzącej działa również na przedramiona i wzmacnia uchwyt.https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/loop_33_1_simple_20170111_162558.mp442017-01-11yesnoP4Phttps://passion4profession.net/zh/exercises/二头肌/坐姿交替弯举-33https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/cover_33_1_simple__20170206_135743.png坐姿交替弯举这项练习孤立二头肌并增加肌肉力量。 尽管它很简单，但它被认为是最好的二头肌大规模打造动作之一。 站立的版本还将结合腹部。 坐姿交替弯举也可以锻炼您的前臂并加强您的抓地力。https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/loop_33_1_simple_20170111_162558.mp442017-01-11yesnoP4Phttps://passion4profession.net/nl/oefeningen/biceps/seated-alternating-curl-33https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/cover_33_1_simple__20170206_135743.pngSeated Alternating CurlDeze oefening isoleert de biceps en verhoogt de spierkracht. Ondanks zijn eenvoud wordt het beschouwd als een van de beste massa-opbouwende oefeningen voor de biceps. De staande versie stimuleert ook de buikspieren. Seated alternating curls trainen ook je voorarmen en versterken je grip.https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/loop_33_1_simple_20170111_162558.mp442017-01-11yesnoP4Phttps://passion4profession.net/sv/ovningar/biceps/sittande-alternerande-curl-33https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/cover_33_1_simple__20170206_135743.pngSittande alternerande curlDenna övning isolerar biceps och ökar muskelstyrkan. Trots sin enkelhet så anses den vara en av de bästa bicepsbyggarna. Den stående versionen engagerar också dina magmuskler. Sittande alternerande curls arbetar också med dina underarmarna och stärker greppet.https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/loop_33_1_simple_20170111_162558.mp442017-01-11yesnoP4Phttps://passion4profession.net/da/ovelser/biceps/siddende-skiftende-curls-33https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/cover_33_1_simple__20170206_135743.pngSiddende skiftende curlsØvelsen isolerer biceps, og forøger muskelstyrken. På trods af sin enkelhed betragtes den som én af de bedste til at opbygge muskelmasse i biceps. Den stående version aktiverer også mavemusklerne. Siddende skiftevis curls træner også underarmene og styrker dit greb.https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/loop_33_1_simple_20170111_162558.mp442017-01-11yesnoP4Phttps://passion4profession.net/fi/liikkeet/hauis/vuorottainen-hauiskaanto-istuma-asennossa-33https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/cover_33_1_simple__20170206_135743.pngVuorottainen hauiskääntö istuma-asennossaTämä liike eristää käsivarren koukistajalihaksen ja kasvattaa lihasvoimaa. Yksinkertaisuudestaan huolimatta sitä pidetään yhtenä parhaista hauiksen massan kasvattajista. Seisoma-asennossa suoritettuna se treenaa myös vatsalihaksia. Vuorottainen hauiskääntö istuma-asennossa treenaa myös kyynärvarsia ja vahvistaa otetta.https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/loop_33_1_simple_20170111_162558.mp442017-01-11yesnoP4Phttps://passion4profession.net/nb/ovelser/biceps/sittende-vekslende-curl-33https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/cover_33_1_simple__20170206_135743.pngSittende, vekslende CurlDene øvelsen isolerer biceps og øker muskelstyrken. Selv om den er enkel, anses den som en av de beste øvelsene for å bygge biceps-masse. Den stående versjonen engasjerer også core-muskelaturen. Sittende, vekslende curls trener også underarmene og styrker grepet.https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/loop_33_1_simple_20170111_162558.mp442017-01-11yesnoP4Phttps://passion4profession.net/ro/exercitii/biceps/flexii-alternante-din-pozitia-sezand-33https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/cover_33_1_simple__20170206_135743.pngFlexii alternante din poziția șezândAcest exercițiu izolează bicepșii și sporește forța musculară. În ciuda simplității sale, este considerat unul dintre cele mai bune exerciții pentru dezvoltarea masei musculare în zona bicepșilor. Atunci când este executat din picioare acesta angajează și mușchii abdominali. Flexiile alternante din poziție șezând antrenează, de asemenea, antebrațele și întăresc apucătura.https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/loop_33_1_simple_20170111_162558.mp442017-01-11yesnoP4Phttps://passion4profession.net/el/askiseis/δικεφαλος/καθιστες-εναλλαξ-αρσεις-33https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/cover_33_1_simple__20170206_135743.pngΚαθιστές Εναλλάξ ΆρσειςΑυτή η άσκηση απομονώνει τους δικέφαλους και αυξάνει τη μυϊκή δύναμη. Παρά την απλότητά της, θεωρείται μια από τις καλύτερες ασκήσεις για χτίσιμο μάζας δικεφάλων. Η όρθια θέση δουλεύει και τους κοιλιακούς. Οι καθιστές εναλλάξ άρσεις δουλεύουν επίσης και τους βραχίονές σας και ενδυναμώνουν το κράτημά σας.https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/loop_33_1_simple_20170111_162558.mp442017-01-11yesnoP4Phttps://passion4profession.net/hi/vyayam/बाइसेप्स/seated-alternating-curl-33https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/cover_33_1_simple__20170206_135743.pngSeated Alternating Curlयह कसरत बाइसेप्स को अलग करती है और मांसपेशियों को मजबूत बनाती है। इसकी सरलता के बावजूद, इसे बाइसेप्स का निर्माण करने के लिए सबसे अच्छी कसरतों में से एक माना जाता है। खड़े हो कर करने से ऐब्स पर भी असर पड़ता है। इस कसरत से आपकी अग्र भुजाओं पर भी असर पड़ता है और आपकी पकड़ मजबूत होती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/loop_33_1_simple_20170111_162558.mp442017-01-11yesnoP4Phttps://passion4profession.net/id/latihan/bisep/289-33https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/cover_33_1_simple__20170206_135743.png289291https://p4ppullzone.b-cdn.net/api_v2/exercises/33/trainer_media/loop_33_1_simple_20170111_162558.mp442017-01-11yesnoP4Phttps://passion4profession.net/en/exercises/shoulders/burpees-37https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/cover_37_1_simple__20170206_100540.pngBurpeesThis full body exercise targets all major muscle groups and helps build a strong core. It's ideal for both strength training and aerobic workouts. Burpees can turn your body into a fat burning machine while working your abs, quads, hamstrings, glutes, arms, and shoulders. As you progress, you can try different burpee variations.https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/loop_37_1_simple_20170111_164143.mp432017-01-11yesnoP4Phttps://passion4profession.net/it/esercizi/spalle/burpee-37https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/cover_37_1_simple__20170206_100540.pngBurpeeQuesto è un esercizio completo che si concentra su tutti i gruppi muscolari principali ed aiuta a sviluppare un core forte. È ideale per aumentare la forza e per allenamenti aerobici. I Burpees possono trasformare il tuo corpo in una macchina che brucia il grasso mentre agisce sui tuoi muscoli addominali, quadricipiti, sui tendini posteriori alle ginocchia, i glutei, le braccia e le spalle. Più ti alleni, più potrai provare diverse variazioni dei burpee.https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/loop_37_1_simple_20170111_164143.mp432017-01-11yesnoP4Phttps://passion4profession.net/es/ejercicios/hombros/burpees-37https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/cover_37_1_simple__20170206_100540.pngBurpeesEste completo ejercicio trabaja los principales grupos musculares y ayuda a construir un “core” fuerte. Es ideal para entrenamientos de fuerza y aeróbicos. Los burpees pueden hacer que tu cuerpo se convierta en una máquina de quemar grasa a la misma vez que trabajan tus abdominales, cuádriceps, femorales, glúteos y hombros. Conforme vayas progresando, puedes probar diferentes variaciones del ejercicio.https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/loop_37_1_simple_20170111_164143.mp432017-01-11yesnoP4Phttps://passion4profession.net/fr/exercices/epaules/burpees-37https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/cover_37_1_simple__20170206_100540.pngBurpeesCet exercice complet cible tous les principaux groupes de muscles et vous aide à développer un buste solide. Il est idéal pour la musculation et l'aérobic. Les Burpees peuvent transformer votre corps en machine à brûler les graisses tout en faisant travailler vos abdominaux, vos quadriceps, vos tendons ischio-jambiers, vos fessiers, vos bras et vos épaules. À mesure que vous progressez, vous pouvez essayer différentes variantes.https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/loop_37_1_simple_20170111_164143.mp432017-01-11yesnoP4Phttps://passion4profession.net/de/uebungen/schulter/burpees-37https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/cover_37_1_simple__20170206_100540.pngBurpeesAn dieser Ganzkörperübung sind alle großen Muskelgruppen beteiligt, sie kräftigt insbesondere die Rumpfmuskulatur. Sie ist ideal sowohl für Krafttraining als auch für Ausdauertraining. Burpees können Ihren Körper in eine einzige Fettverbrennungsmaschine verwandeln, während Bauch, vorder- und rückseitige Oberschenkelmuskeln, Gesäß, Arme und Schultern gekräftigt werden. Mit der Zeit können Sie verschiedenen Burpee-Variationen ausprobieren.https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/loop_37_1_simple_20170111_164143.mp432017-01-11yesnoP4Phttps://passion4profession.net/pt/exercicios/ombros/burpees-37https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/cover_37_1_simple__20170206_100540.pngBurpeesEste exercício corporal completo tem como alvo todos os principais grupos musculares e ajuda a construir um core forte. É ideal tanto para treinos de força quanto para exercícios aeróbicos. Burpees podem transformar seu corpo em uma máquina de queimar gordura, enquanto trabalhava seu abdome, quadríceps, isquiotibiais, glúteos, braços e ombros. Conforme você avance, você pode experimentar diferentes variações de burpee.https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/loop_37_1_simple_20170111_164143.mp432017-01-11yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/плечи/упор-присед-37https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/cover_37_1_simple__20170206_100540.pngУпор-приседЭто упражнение для всего тела тренирует все основные группы мышц и помогает сформировать сильное туловище. Оно идеально подходит для силовых и аэробных тренировок. Упоры-приседы могут превратить ваше тело в машину по сжиганию жира и одновременно натренировать ваши мышцы живота, четырехглавые мышцы, бицепсы бедер, ягодицы, руки и плечи. По мере улучшения выполнения упражнения вы можете попробовать различные варианты упоров-приседов.https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/loop_37_1_simple_20170111_164143.mp432017-01-11yesnoP4Phttps://passion4profession.net/tr/egzersizler/omuz/burpeeler-37https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/cover_37_1_simple__20170206_100540.pngBurpeelerBu tam vücut egzersizi, tüm ana kas gruplarını hedefler ve güçlü bir karın kası yapmaya yardımcı olur. Hem güç antrenmanı, hem de aerobik antrenmanlar için idealdir. Burpees, karnınızı, kuadrisepslerinizi, dizardı kirişlerinizi, kalçalarınızı, kollarınızı ve omuzlarınızı çalıştırırken vücudunuzu bir yağ yakımı makinesine çevirebilir. İlerledikçe farklı burpee varyasyonları deneyebilirsiniz.https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/loop_37_1_simple_20170111_164143.mp432017-01-11yesnoP4Phttps://passion4profession.net/ar/tamarin/الكتف/الحواجز-37https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/cover_37_1_simple__20170206_100540.pngالحواجزيستهدف هذا التمرين الشامل للجسم المجموعات العضلية الرئيسية، كما يساعد على بناء عضلات أساسية أقوى. إنه تمرين مثالي لتدريبات القوة والتدريبات الهوائية. تمرين burpees يمكن أن يحول جسمك إلى آلة لحرق الدهون، وفي نفس الوقت يقوم بتمرين عضلات البطن والأرداف والذراعين والكتفين، بالإضافة إلى العضلة الرباعية وعضلة الفخذ الخلفية. مع تقدم مستواك يمكنك تجربة تنوعات أخرى من تمرين burpees.https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/loop_37_1_simple_20170111_164143.mp432017-01-11yesnoP4Phttps://passion4profession.net/ja/exercises/三角筋/バーピーズ-37https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/cover_37_1_simple__20170206_100540.pngバーピーズこのフルボディエクササイズは、主な筋肉のグループ全てに効果があり、コアマッスルを強化します。強化トレーニングとエアロビクスの両方に理想的な運動です。バーピーは体を脂肪燃焼マシンへと変えると同時に腹筋、大腿四頭筋、大腿屈筋、臀筋、腕、肩を鍛えます。トレーニングを進めるにあたり、異なるバリエーションのバーピーを試すことができます。https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/loop_37_1_simple_20170111_164143.mp432017-01-11yesnoP4Phttps://passion4profession.net/ko/exercises/어깨/버피-37https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/cover_37_1_simple__20170206_100540.png버피이 전신 운동은 모든 주요 근육군을 대상으로 하고 강력한 코어를 만드는 데 도움이 됩니다. 근력 운동과 유산소 운동에 모두 이상적입니다. 버피는 신체를 지방 연소 기계로 바꿀 수 있으며, 동시에 복근, 대퇴사두근, 햄스트링, 둔근, 팔 및 어깨도 자극합니다. 실력이 향상될수록 버피의 여러 변형을 시도할 수 있습니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/loop_37_1_simple_20170111_164143.mp432017-01-11yesnoP4Phttps://passion4profession.net/pl/cwiczenia/barki/burpees-37https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/cover_37_1_simple__20170206_100540.pngBurpeesTo ćwiczenie na całe ciało angażuje główne grupy mięśni i pomaga zbudować silne mięśnie głębokie. Jest idealne zarówno do treningów siłowych, jak i aerobowych. Ćwiczenie burpees może zmienić Twoje ciało w maszynę do spalania tkanki tłuszczowej, trenując jednocześnie mięśnie brzucha, mięsień czworogłowy, mięśnie grupy tylnej uda, pośladki, ręce i ramiona. Z czasem można wypróbować różne wersje burpee.https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/loop_37_1_simple_20170111_164143.mp432017-01-11yesnoP4Phttps://passion4profession.net/zh/exercises/三角肌/波比运动-37https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/cover_37_1_simple__20170206_100540.png波比运动这项全身锻炼针对所有主要肌肉群，同时锻炼核心力量。这是理想的力量训练和有氧锻炼。立卧撑能在燃烧脂肪的同时锻炼您的腹部、股四头肌、股后肌群、臀大肌、臂部以及肩部。随着您的进步，可以逐步尝试不同的立卧撑变化。https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/loop_37_1_simple_20170111_164143.mp432017-01-11yesnoP4Phttps://passion4profession.net/nl/oefeningen/schouders/burpees-37https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/cover_37_1_simple__20170206_100540.pngBurpeesDeze volledige lichaamsoefening richt zich op alle grote spiergroepen en helpt een sterke core op te bouwen. Het is ideaal voor beide kracht- en aerobicstraining. Burpees kunnen je lichaam in een vetverbrandende machine veranderen terwijl je je buikspieren, quads, hamstrings, bilspieren, armen en schouders traint. Naarmate je vordert, kan je verschillende burpeevariaties uitproberen.https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/loop_37_1_simple_20170111_164143.mp432017-01-11yesnoP4Phttps://passion4profession.net/sv/ovningar/axlar/burpees-37https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/cover_37_1_simple__20170206_100540.pngBurpeesDen här helkroppsövningen arbetar med alla stora muskelgrupper och hjälper till att bygga upp en stark magmuskulatur. Den är idealisk för både styrketräning och aerobics. Burpees kan omvandla din kropp till en fettförbränningsmaskin medan du arbetar med magmuskler, lårmuskler, knäsenor, skinkor, armar och axlar. När du utvecklas kan du testa olika burpee-varianter.https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/loop_37_1_simple_20170111_164143.mp432017-01-11yesnoP4Phttps://passion4profession.net/da/ovelser/skuldre/burpees-37https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/cover_37_1_simple__20170206_100540.pngBurpeesDenne fuldstændige kropsøvelse påvirker alle hovedmuskelgrupper, og hjælper med at opbygge en stærk kerne. Den er ideel for både styrke- og udholdenhedstræningpas. Burpees kan forvandle din krop til en fedtforbrændingsmaskine, mens du træner din mave, quadriceps, haser, arme og skuldre. Efterhånden kan du prøve forskellige burpee-variationer.https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/loop_37_1_simple_20170111_164143.mp432017-01-11yesnoP4Phttps://passion4profession.net/fi/liikkeet/hartiat/yleisliikkeet-37https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/cover_37_1_simple__20170206_100540.pngYleisliikkeetTämä yleisliike aktivoi kaikki suurimmat lihasryhmät ja auttaa vahvistamaan keskivartalon syviä lihaksia. Se sopii erinomaisesti sekä voimaharjoitteluun että aerobiseen treeniin. Yleisliike voi tehdä vartalostasi rasvanpolttokoneen treenaten samalla vatsalihaksia, reiden ojentaja- ja koukistajalihaksia, pakaroita, käsivarsia ja hartioita. Edistyessäsi voit kokeilla erilaisia yleisliikkeen muunnelmia.https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/loop_37_1_simple_20170111_164143.mp432017-01-11yesnoP4Phttps://passion4profession.net/nb/ovelser/skulder/burpees-37https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/cover_37_1_simple__20170206_100540.pngBurpeesDenne øvelsen for hele kroppen tar for seg alle hovedmusklene og vil gi deg en sterk core-muskelatur. Den er ideell for både styrketrening og aerobisk utholdenhetstrening. Burpees kan få kroppen din til å bli en fettbrenner maskin mens den arbeider med magemusklene, fremside og bakside lår, setemusklene, armer og skuldre. Ettersom du blir bedre, kan du prøve forskjellige burpee-varianter.https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/loop_37_1_simple_20170111_164143.mp432017-01-11yesnoP4Phttps://passion4profession.net/ro/exercitii/umeri/burpees-37https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/cover_37_1_simple__20170206_100540.pngBurpeesAcest exercițiu pune în funcțiune întregul corp, se axează pe cele mai importante grupe musculare și ajută la crearea unui trunchi puternic. Este ideal atât pentru un antrenament de forță, cât și pentru antrenamentele de aerobică. Burpees vă poate transforma corpul într-o mașină de ardere a grăsimilor, în timp ce vă antrenează mușchii abdominali, cvadricepșii, mușchii posteriori ai coapselor, fesierii, brațele și umerii. Pe măsură ce progresați, puteți încerca diferite variante de burpee.https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/loop_37_1_simple_20170111_164143.mp432017-01-11yesnoP4Phttps://passion4profession.net/el/askiseis/ωμοι/burpees-37https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/cover_37_1_simple__20170206_100540.pngBurpeesΑυτή η συνολική άσκηση στοχεύει όλες τις κύριες μυϊκές ομάδες και βοηθά στο χτίσιμο δυνατού κορμού. Είναι ιδανική και για προπονήσεις δύναμης και για αερόβιες προπονήσεις. Τα Burpees μπορούν να μετατρέψουν το σώμα σας σε μία μηχανή καύσης λίπους καθώς δουλεύουν τους κοιλιακούς, τετρακέφαλους, ιγνυακούς τένοντες, γλουτιαίους, χέρια και ώμους. Καθώς προοδεύετε, μπορείτε να δοκιμάσετε διάφορες παραλλαγές του burpee.https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/loop_37_1_simple_20170111_164143.mp432017-01-11yesnoP4Phttps://passion4profession.net/hi/vyayam/कंधे/बर्पीस-37https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/cover_37_1_simple__20170206_100540.pngबर्पीसयह पूरे शरीर का व्यायाम सभी प्रमुख मांसपेशी समूहों पर काम करता है और एक मजबूत कोर बनाने में मदद करता है। यह ताक़त बढ़ाने और एरोबिक दोनों के लिए आदर्श व्यायाम है। Burpees आपके पेट, कूल्हों, हैमस्ट्रिंग, जाँघों, भुजाओं और कन्धों के व्यायाम के साथ साथ आपके शरीर को फैट बर्न करने वाली मशीन में बदल देती हैं। जैसे जैसे आप आगे बढ़ें, आप burpee की विभिन्न विधाएं ट्राई कर सकते हैं।https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/loop_37_1_simple_20170111_164143.mp432017-01-11yesnoP4Phttps://passion4profession.net/id/latihan/bahu/241-37https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/cover_37_1_simple__20170206_100540.png241243https://p4ppullzone.b-cdn.net/api_v2/exercises/37/trainer_media/loop_37_1_simple_20170111_164143.mp432017-01-11yesnoP4Phttps://passion4profession.net/en/exercises/calves/calf-raises-40https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/cover_40_1_simple__20161220_145237.pngCalf RaisesThis exercise isolates the calves, building size and strength. It can be done with or without weights. As you progress, you can use a barbell to dumbbells for increased resistance.https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/loop_40_1_simple_20170111_165356.mp422017-01-11yesnoP4Phttps://passion4profession.net/it/esercizi/polpacci/sollevamenti-dei-polpacci-40https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/cover_40_1_simple__20161220_145237.pngSollevamenti dei polpacciQuesto esercizio isola i polpacci, mette su grossezza e forza. Può esser fatto con o senza pesi. Quando sarete progrediti, potrete usare un bilanciere o un manubrio per aumentare la resistenza.https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/loop_40_1_simple_20170111_165356.mp422017-01-11yesnoP4Phttps://passion4profession.net/es/ejercicios/pantorrillas/levantamientos-de-pantorrilla-40https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/cover_40_1_simple__20161220_145237.pngLevantamientos de pantorrillaEste ejercicio aísla las pantorrillas, desarrollado el tamaño y la fuerza. Se puede hacer con o sin pesas. A medida que progreses, puedes utilizar una barra de pesas para aumentar la resistencia.https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/loop_40_1_simple_20170111_165356.mp422017-01-11yesnoP4Phttps://passion4profession.net/fr/exercices/mollets/extensions-des-mollets-debout-40https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/cover_40_1_simple__20161220_145237.pngExtensions des mollets deboutCet exercice isole les mollets, développant ainsi leur taille et leur force. Il peut être fait avec ou sans poids. Au fur et à mesure que vous progressez, vous pouvez utiliser une barre ou des haltères pour augmenter la résistance.https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/loop_40_1_simple_20170111_165356.mp422017-01-11yesnoP4Phttps://passion4profession.net/de/uebungen/waden/wadenheben-40https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/cover_40_1_simple__20161220_145237.pngWadenhebenDiese Übung sorgt für Wachstum und Stärkung der Wadenmuskulatur. Sie kann mit oder ohne Gewichte ausgeführt werden. Fortgeschrittene können eine Langhantel oder Kurzhanteln verwenden, um den Widerstand zu erhöhen.https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/loop_40_1_simple_20170111_165356.mp422017-01-11yesnoP4Phttps://passion4profession.net/pt/exercicios/panturrilhas/elevacao-de-panturrilha-40https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/cover_40_1_simple__20161220_145237.pngElevação de PanturrilhaEste exercício isola as panturrilhas, dando formato e força. Ele pode ser feito com ou sem pesos. À medida que você progride, será possível usar um haltere para aumentar a resistência.https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/loop_40_1_simple_20170111_165356.mp422017-01-11yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/икры/поднятие-икр-40https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/cover_40_1_simple__20161220_145237.pngПоднятие икрЭто упражнение изолирует икры и позволяет увеличить их размер и силу. Его можно выполнять с утяжеляющими весами или без них. Когда вы научитесь выполнять упражнение, можно использовать штангу или гантели для увеличения сопротивления.https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/loop_40_1_simple_20170111_165356.mp422017-01-11yesnoP4Phttps://passion4profession.net/tr/egzersizler/baldır/baldır-kaldırma-40https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/cover_40_1_simple__20161220_145237.pngBaldır KaldırmaBu egzersiz baldır kaslarını izole eder ve hacim ve güç sağlar. Ağırlık ile veya ağırlık olmadan yapılabilir. İlerleme kaydedince daha fazla direnç için jimnastik demiri veya dambıl kullanabilirsiniz.https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/loop_40_1_simple_20170111_165356.mp422017-01-11yesnoP4Phttps://passion4profession.net/ar/tamarin/السمانة/رفع-الساق-40https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/cover_40_1_simple__20161220_145237.pngرفع الساقيعزل هذا التمرين عضلة بطة الساق، ليبني حجمًا وقوة.يمكن أن تتم مع أو بدون أوزان. مع تقدمك، يمكنك استخدام الحديد والدمبل لزيادة المقاومة.https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/loop_40_1_simple_20170111_165356.mp422017-01-11yesnoP4Phttps://passion4profession.net/ja/exercises/ふくらはぎ/ふくらはぎ上げ-40https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/cover_40_1_simple__20161220_145237.pngふくらはぎ上げこの運動は、ふくらはぎを分け、大きさや強度を作ります。 それは重り有りでも無しでも行うことができます。 慣れてくれば、抵抗を増すためにバーベルからダンベルまで使うことができます。https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/loop_40_1_simple_20170111_165356.mp422017-01-11yesnoP4Phttps://passion4profession.net/ko/exercises/종아리/카프-레이즈-40https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/cover_40_1_simple__20161220_145237.png카프 레이즈이 운동은 종아리 근육만을 단련시켜, 키우고 강화시킵니다. 웨이트와 병행해도 되고 병행하지 않아도 됩니다. 운동 능력이 진전되면, 저항력 증진을 위하여 바벨을 메거나 덤벨을 들고 할 수 있습니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/loop_40_1_simple_20170111_165356.mp422017-01-11yesnoP4Phttps://passion4profession.net/pl/cwiczenia/łydki/podnoszenie-łydek-40https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/cover_40_1_simple__20161220_145237.pngPodnoszenie łydekTo ćwiczenie podkreśla łydki, nadając im kształt i siłę. Można je wykonywać z ciężarkami lub bez ciężarków. W miarę postępów możesz użyć sztangi lub hantlów, aby zwiększyć opór.https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/loop_40_1_simple_20170111_165356.mp422017-01-11yesnoP4Phttps://passion4profession.net/zh/exercises/小腿/提踵-40https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/cover_40_1_simple__20161220_145237.png提踵该练习分离小腿肌肉，塑形和增强力量。可以加重也可以不加。随着练习的深入，可以使用杠铃或哑铃来增加阻力。https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/loop_40_1_simple_20170111_165356.mp422017-01-11yesnoP4Phttps://passion4profession.net/nl/oefeningen/kuiten/calf-raises-40https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/cover_40_1_simple__20161220_145237.pngCalf RaisesDeze oefening traint specifiek de kuiten, waarmee grootte en kracht ontwikkeld wordt. Het kan met of zonder gewichten worden gedaan. Wanneer je vooruitgang boekt, kun je gebruik maken van een barbell of dumbbells voor meer weerstand.https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/loop_40_1_simple_20170111_165356.mp422017-01-11yesnoP4Phttps://passion4profession.net/sv/ovningar/vader/vad-lyft-40https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/cover_40_1_simple__20161220_145237.pngVad-lyftDen här övningen är isolerad till vaderna och bygger upp dem i storlek och styrka. Den kan utföras med eller utan vikter. När du gör utvecklas kan du använda en skivstång till hantlar, för ökat motstånd.https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/loop_40_1_simple_20170111_165356.mp422017-01-11yesnoP4Phttps://passion4profession.net/da/ovelser/lægge/lægløft-40https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/cover_40_1_simple__20161220_145237.pngLægløftØvelsen isolerer lægmusklerne, opbygger størrelse og styrke. Den kan udføres uden vægte. Efterhånden kan du anvende håndvægte og vægtstænger til at give mere modstand.https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/loop_40_1_simple_20170111_165356.mp422017-01-11yesnoP4Phttps://passion4profession.net/fi/liikkeet/pohkeet/pohjenostot-40https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/cover_40_1_simple__20161220_145237.pngPohjenostotTämä liike eristää pohkeet ja kasvattaa niiden kokoa ja voimaa. Voit tehdä sen painojen kanssa tai ilman. Edistyessäsi voit käyttää painotankoa tai käsipainoja vastusta lisäämässä.https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/loop_40_1_simple_20170111_165356.mp422017-01-11yesnoP4Phttps://passion4profession.net/nb/ovelser/legger/legghev-40https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/cover_40_1_simple__20161220_145237.pngLegghevDenne øvelsen isolerer leggmusklene, og bygger størrelse og styrke. Den kan gjøres med eller uten vekter. Etter hvert som du får fremgang, kan du bruke en stang eller manualer for økt motstand.https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/loop_40_1_simple_20170111_165356.mp422017-01-11yesnoP4Phttps://passion4profession.net/ro/exercitii/gambe/ridicarea-gambelor-40https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/cover_40_1_simple__20161220_145237.pngRidicarea gambelorAcest exercițiu izolează gambele, construind masă și forță. Acesta poate fi efectuat cu sau fără greutăți. Pe măsură ce progresați, puteți folosi o halteră sau ganteră pentru a crește rezistența.https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/loop_40_1_simple_20170111_165356.mp422017-01-11yesnoP4Phttps://passion4profession.net/el/askiseis/γαμπες/ανυψωσεις-γονατων-40https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/cover_40_1_simple__20161220_145237.pngΑνυψώσεις ΓονάτωνΑυτή η άσκηση απομονώνει τα γόνατα, κτίζοντας όγκο και δύναμη. Αυτή μπορεί να γίνει με ή χωρίς βάρη. Όσο προχώρατε, μπορείτε να χρησιμοποιήσετε μια μπάρα με αλτήρες για αυξημένη αντίσταση.https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/loop_40_1_simple_20170111_165356.mp422017-01-11yesnoP4Phttps://passion4profession.net/hi/vyayam/पिंडली/calf-raises-40https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/cover_40_1_simple__20161220_145237.pngCalf Raisesयह कसरत पिंडलियों को अलग करती है, आकार और ताकत का निर्माण करती है। इसे भार या भार के बिना भी किया जा सकता है। आप जैसे-जैसे इसमें निपुण होते जाते हैं आप प्रतिरोधक क्षमता बढ़ाने के लिए बारबेल से डंबल तक का उपयोग कर सकते हैं।https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/loop_40_1_simple_20170111_165356.mp422017-01-11yesnoP4Phttps://passion4profession.net/id/latihan/betis/457-40https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/cover_40_1_simple__20161220_145237.png457459https://p4ppullzone.b-cdn.net/api_v2/exercises/40/trainer_media/loop_40_1_simple_20170111_165356.mp422017-01-11yesnoP4Phttps://passion4profession.net/en/exercises/triceps/dumbbell-triceps-extension-43https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/cover_43_1_simple__20170206_135605.pngDumbbell Triceps ExtensionThis exercise engages the triceps and helps fix muscular imbalances. With this move, you can define your arms and focus on your triceps without having to worry about the nearby muscles. As you learn proper form, you can use a barbell, cable machine, or kettlebell for a more challenging workout.https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/loop_43_1_simple_20170111_164653.mp422017-01-11yesnoP4Phttps://passion4profession.net/it/esercizi/tricipiti/estensione-dei-tricipiti-con-manubrio-43https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/cover_43_1_simple__20170206_135605.pngEstensione dei tricipiti con manubrioQuesto esercizio fa lavorare i tricipiti e aiuta a riequilibrare i muscoli. Con questo movimento, puoi definire le braccia e concentrarti sui tricipiti, senza doverti preoccupare dei muscoli vicini. Quando impari a eseguire l'esercizio correttamente, puoi utilizzare un bilanciere, dei cavi o un kettlebell per eseguire un allenamento più impegnativo.https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/loop_43_1_simple_20170111_164653.mp422017-01-11yesnoP4Phttps://passion4profession.net/es/ejercicios/triceps/extension-de-triceps-con-mancuernas-43https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/cover_43_1_simple__20170206_135605.pngExtensión de tríceps con mancuernasEste ejercicio trabaja el tríceps y ayuda a corregir los desequilibrios musculares. Con este movimiento, puedes definir los brazos y centrarte en los tríceps sin tener que preocuparte por los músculos cercanos. A medida que aprendas a hacerlo correctamente, puedes utilizar una barra, una máquina de cable o pesas rusas para un entrenamiento más desafiante.https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/loop_43_1_simple_20170111_164653.mp422017-01-11yesnoP4Phttps://passion4profession.net/fr/exercices/triceps/extension-des-triceps-avec-halteres-43https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/cover_43_1_simple__20170206_135605.pngExtension des triceps avec haltèresCet exercice fait travailler les triceps et permet de régler les déséquilibres musculaires. Avec ce mouvement, vous pouvez modeler vos bras et vous concentrer sur les triceps sans vous soucier des muscles avoisinants. Lorsque vous vous serez familiarisé(e) avec l'exercice, vous pourrez utiliser une barre d'haltères, un câble ou un Girevoy pour corser le tout.https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/loop_43_1_simple_20170111_164653.mp422017-01-11yesnoP4Phttps://passion4profession.net/de/uebungen/trizeps/trizepsdrucken-mit-kurzhantel-43https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/cover_43_1_simple__20170206_135605.pngTrizepsdrücken mit KurzhantelDiese Übung spricht den Trizeps an und hilft muskuläres Ungleichgewicht zu beheben. Mit dieser Bewegung können Sie Ihre Arme definieren und sich auf Ihren Trizeps konzentrieren, ohne sich Gedanken um die umgebenden Muskelgruppen machen zu müssen. Wenn Sie die richtige Haltung erlernt haben, können Sie mit der Langhantel, am Kabel oder mit der Kugelhantel Ihr Training auch anspruchsvoller gestalten.https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/loop_43_1_simple_20170111_164653.mp422017-01-11yesnoP4Phttps://passion4profession.net/pt/exercicios/triceps/extensao-de-triceps-com-halteres-43https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/cover_43_1_simple__20170206_135605.pngExtensão de Tríceps com HalteresEste exercício atinge o tríceps e ajuda a consertar desequilíbrios musculares. Com este movimento, você pode definir seus braços e focar em seu tríceps sem precisar se preocupar com os músculos próximos. À medida que aprende a forma correta, você pode usar uma barra, máquina de cabos ou kettlebell para fazer um exercício mais desafiador.https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/loop_43_1_simple_20170111_164653.mp422017-01-11yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/трицепс/вытягивание-гантели-с-помощью-трехглавых-мышц-43https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/cover_43_1_simple__20170206_135605.pngВытягивание гантели с помощью трехглавых мышцЭто упражнение задействует трехглавые мышцы и помогает устранить мышечный дисбаланс. С его помощью вы можете придать форму рукам и сосредоточиться на трехглавых мышцах, не беспокоясь о соседних мышцах. Как вы научитесь правильно выполнять упражнение, вы можете воспользоваться штангой, кабельным тренажером или гирей для усложнения тренировки.https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/loop_43_1_simple_20170111_164653.mp422017-01-11yesnoP4Phttps://passion4profession.net/tr/egzersizler/triseps/dambıl-triseps-uzatma-43https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/cover_43_1_simple__20170206_135605.pngDambıl Triseps UzatmaBu egzesiz trisepsleri çalıştırır ve kas dengesizliklerini düzeltmeye yardımcı olur. Bu hareketle kollarınızı şekillendirebilir ve yakındaki kaslar hakkında endişelenmeden trisepslerinize odaklanabilirsiniz. Düzgün duruşu öğrendikçe daha zorlayıcı bir antrenman için bir barbell, kablolu bir alet veya bir girya kullanabilirsiniz.https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/loop_43_1_simple_20170111_164653.mp422017-01-11yesnoP4Phttps://passion4profession.net/ar/tamarin/العضلة-الثلاثية/امتداد-العضلة-ثلاثية-الرؤوس-بالدمبل-43https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/cover_43_1_simple__20170206_135605.pngامتداد العضلة ثلاثية الرؤوس بالدمبلهذا التمرين يستخدم العضلات الثلاثية ويساعد في اصلاح اختلالات العضلات. مع هذه الحركة، يمكنك تحديد ذراعيك والتركيز على عضلاتك الثلاثية بدون الحاجة للقلق على العضلات القريبة. حيث يمكنك تعلم نموذج جديد، يمكنك استخدام بار، ماكينة كابل (cable machine)، أو تمرينات جرس الماشية لتمرين أكثر تحدياً.https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/loop_43_1_simple_20170111_164653.mp422017-01-11yesnoP4Phttps://passion4profession.net/ja/exercises/上腕三頭筋/ダンベル三頭筋伸ばし-43https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/cover_43_1_simple__20170206_135605.pngダンベル三頭筋伸ばしこの運動は三頭筋に関わり、筋肉の不均衡修正に役立ちます。 この動きで、腕の輪郭を決め、近くの筋肉を心配することなく、三頭筋に集中することができます。 適切な形を学んでいくと、より挑戦的なトレーニングとしてバーベルやケーブルマシーン、あるいはケトルベルを使用することができます。https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/loop_43_1_simple_20170111_164653.mp422017-01-11yesnoP4Phttps://passion4profession.net/ko/exercises/삼두근/덤벨-트라이셉스-익스텐션-43https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/cover_43_1_simple__20170206_135605.png덤벨 트라이셉스 익스텐션이 운동은 삼두박근을 단련시키고 근육 불균형을 교정하기 위한 것입니다. 이 운동을 하면 주변 근육에 크게 신경 쓰지 않으면서 팔 근육을 단련시키고 삼두박근에 집중할 수 있습니다. 일단 바른 자세를 익히고 나면 바벨이나, 케이블 머신 또는 케틀 벨을 이용하여 운동 강도를 높힐 수 있습니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/loop_43_1_simple_20170111_164653.mp422017-01-11yesnoP4Phttps://passion4profession.net/pl/cwiczenia/triceps/rozbudowa-miesni-trojgłowych-z-ciezarkami-43https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/cover_43_1_simple__20170206_135605.pngRozbudowa mięśni trójgłowych z ciężarkamiĆwiczenie to angażuje mięsień trójgłowy i pomaga naprawić zaburzenia mięśniowe. Za pomocą tego ćwiczenia możesz określić swoje ramiona i skupić się na mięśniach trójgłowych bez martwienia się o mięśnie w pobliżu. Ucząc się prawidłowej formy, możesz korzystać ze szangi, wyciągu lub dla trudniejszego treningu z ciężarów kettlebell.https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/loop_43_1_simple_20170111_164653.mp422017-01-11yesnoP4Phttps://passion4profession.net/zh/exercises/三头肌/哑铃肱三头肌屈伸-43https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/cover_43_1_simple__20170206_135605.png哑铃肱三头肌屈伸这项练习结合了三头肌，并帮助解决肌肉不平衡问题。 通过这个动作，您可以界定您的手臂，并专注于您的三头肌，而不必担心附近的肌肉。 当您学会了正确的形式，您可以使用杠铃、电缆机或壶铃等做更具挑战性的锻炼。https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/loop_43_1_simple_20170111_164653.mp422017-01-11yesnoP4Phttps://passion4profession.net/nl/oefeningen/triceps/dumbbell-triceps-extension-43https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/cover_43_1_simple__20170206_135605.pngDumbbell Triceps ExtensionDeze oefening traint de triceps en helpt de spierbalans te verbeteren. Met deze oefening kan je je armen meer definiëren en focussen op je triceps zonder je zorgen te hoeven maken over nabijgelegen spieren. Naarmate je houding verbetert, kan je een barbell, kabelmachine of kettlebell gebruiken voor een uitdagendere training.https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/loop_43_1_simple_20170111_164653.mp422017-01-11yesnoP4Phttps://passion4profession.net/sv/ovningar/triceps/hantel-triceps-extension-43https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/cover_43_1_simple__20170206_135605.pngHantel Triceps ExtensionDenna övning engagerar dina triceps och hjälper till att fixa muskelns obalanser. Med denna övning kan du definiera dina armar och fokusera på dina triceps utan att behöva oroa dig för de närliggande musklerna. När du lär dig korrekt form, kan du använda en skivstång, en kabel maskin, eller en kettlebell för ett mer krävande träningspass.https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/loop_43_1_simple_20170111_164653.mp422017-01-11yesnoP4Phttps://passion4profession.net/da/ovelser/triceps/triceps-ekstension-med-handvægt-43https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/cover_43_1_simple__20170206_135605.pngTriceps-ekstension med håndvægtØvelsen aktiverer triceps, og hjælper mod muskulære imbalancer. Med bevægelsen kan du definere dine arme og fokusere på triceps uden at bekymre dig om de omkringliggende muskler. Efterhånden som du lærer at udføre øvelsen korrekt, kan du anvende en håndvægt, kabeltræk eller kettlebell for større udfordring.https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/loop_43_1_simple_20170111_164653.mp422017-01-11yesnoP4Phttps://passion4profession.net/fi/liikkeet/ojennuslihas/ojentajalihasten-ojennus-kasipainoilla-43https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/cover_43_1_simple__20170206_135605.pngOjentajalihasten ojennus käsipainoillaTämä liike treenaa ojentajalihaksia ja auttaa korjaamaan lihasten epätasapainoa. Tämä liike muokkaa käsivarsia keskittyen ojentajalihaksiin, eikä sinun tarvitse huolehtia muista läheisistä lihasryhmistä. Opittuasi liikkeen hyvin voit käyttää levytankoa, kaapelilaitetta tai kahvakuulaa tehdäksesi treenistä haastavamman.https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/loop_43_1_simple_20170111_164653.mp422017-01-11yesnoP4Phttps://passion4profession.net/nb/ovelser/triceps/dumbbell-triceps-extension-43https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/cover_43_1_simple__20170206_135605.pngDumbbell Triceps ExtensionDenne øvelsen trener triceps og hjelper til med å fikse muskulær ubalanse. Med denne øvelsen, kan du definere armene dine og fokusere på triceps uten å måtte bekymre deg for de nærtliggende musklene. Etter som du har lært deg teknikken, kan du bruke vektstang, kabelmaskin eller kettlebell for en større utfordring.https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/loop_43_1_simple_20170111_164653.mp422017-01-11yesnoP4Phttps://passion4profession.net/ro/exercitii/triceps/extensii-cu-gantera-pentru-tricepsi-43https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/cover_43_1_simple__20170206_135605.pngExtensii cu ganteră pentru tricepșiAcest exercițiu antrenează tricepșii și ajută la remedierea dezechilibrelor musculare. Cu ajutorul acestei mișcări vă puteți defini brațele și vă puteți concentra asupra tricepșilor, fără a fi nevoie să vă faceți griji cu privire la mușchii adiacenți. Pe măsură ce veți învăța poziția corectă, veți putea utiliza o halteră, gantere kettlebel sau veți putea executa mișcarea la cabluri, pentru un antrenament și mai intens.https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/loop_43_1_simple_20170111_164653.mp422017-01-11yesnoP4Phttps://passion4profession.net/el/askiseis/τρικεφαλος/εκταση-τρικεφαλων-με-αλτηρες-43https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/cover_43_1_simple__20170206_135605.pngΈκταση Τρικέφαλων Με ΑλτήρεςΑυτή η άσκηση δουλεύει τους τρικέφαλους και βοηθά στη διόρθωση μυϊκών ανισορροπιών. Με αυτή την κίνηση, μπορείτε να σμιλέψετε τα χέρια σας και να εστιάσετε στους τρικέφαλούς σας χωρίς να σας απασχολούν οι μύες γύρω από αυτούς. Καθώς μαθαίνετε τη σωστή στάση σώματος, μπορείτε να χρησιμοποιήσετε μπάρα, τροχαλία ή αλτήρες με λαβές για δυσκολότερη άσκηση.https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/loop_43_1_simple_20170111_164653.mp422017-01-11yesnoP4Phttps://passion4profession.net/hi/vyayam/ट्राइसेप्स/डंबल-ट्राइसेप्स-एक्सटेंशन-43https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/cover_43_1_simple__20170206_135605.pngडंबल ट्राइसेप्स एक्सटेंशनयह कसरत ट्राइसेप्स पर असर डालती है और मांसपेशियों से संबंधित असंतुलन को ठीक करने में मदद करती है। इस मूव के साथ, आप अपनी भुजाओं को आकार प्रदान कर सकते हैं नजदीकी मांसपेशियों की चिंता किए बिना अपनी ट्राइसेप्स पर ध्यान दे सकते हैं। जब आप उचित मुद्रा करना सीख जाते हैं तब आप अधिक चुनौतीपूर्ण अभ्यास के लिए बारबेल, केबल मशीन या केटलबेल का उपयोग कर सकते हैं।https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/loop_43_1_simple_20170111_164653.mp422017-01-11yesnoP4Phttps://passion4profession.net/id/latihan/trisep/277-43https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/cover_43_1_simple__20170206_135605.png277279https://p4ppullzone.b-cdn.net/api_v2/exercises/43/trainer_media/loop_43_1_simple_20170111_164653.mp422017-01-11yesnoP4Phttps://passion4profession.net/en/exercises/pectorals/explosive-push-ups-44https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/cover_44_1_simple__20171130_135910.jpgExplosive Push UpsThis exercise helps build explosive power and strength in the pectoralis major and other chest muscles. It also engages the triceps and shoulders, tightens the core, and boosts aerobic endurance. When done regularly, it stimulates your fast-twitch fibers and improves athletic performance.https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/loop_44_1_simple_20171130_135906.mp412017-11-30yesnoP4Phttps://passion4profession.net/it/esercizi/pettorali/piegamenti-esplosivi-44https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/cover_44_1_simple__20171130_135910.jpgPiegamenti EsplosiviQuesto esercizio aiuta a sviluppare la potenza e la forza esplosiva nel grande pettorale e negli altri muscoli del torace. Coinvolge anche tricipiti e spalle, inpessisce la muscolatura centrale e aumenta la resistenza aerobica. Se fatto regolarmente, stimola le fibre a contrazione rapida e migliora le prestazioni atletiche.https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/loop_44_1_simple_20171130_135906.mp412017-11-30yesnoP4Phttps://passion4profession.net/es/ejercicios/pectorales/flexiones-explosivas-44https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/cover_44_1_simple__20171130_135910.jpgFlexiones explosivasEste ejercicio ayuda a desarrollar la potencia y la fuerza explosivas del pectoral mayor y otros músculos pectorales. También trabaja los tríceps y hombros, endurece el tronco y aumenta la resistencia aeróbica. Cuando se practica de manera habitual, estimula las fibras de contracción rápida y mejora el rendimiento atlético.https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/loop_44_1_simple_20171130_135906.mp412017-11-30yesnoP4Phttps://passion4profession.net/fr/exercices/pectoraux/pompes-explosives-44https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/cover_44_1_simple__20171130_135910.jpgPompes explosivesCet exercice vous aide à acquérir une force et une puissance explosives au niveau des pectoraux et des autres muscles du torse. Il sollicite en outre les triceps et les épaules, affermit le tronc et renforce l'endurance aérobie. S'il est exécuté régulièrement, il stimule vos fibres à contraction rapide et améliore vos performances athlétiques.https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/loop_44_1_simple_20171130_135906.mp412017-11-30yesnoP4Phttps://passion4profession.net/de/uebungen/brust/explosive-liegestutzen-44https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/cover_44_1_simple__20171130_135910.jpgExplosive LiegestützenDiese Übung hilft dabei, explosive Kraft und Stärke im größeren Brustmuskel und anderen Brustmuskeln aufzubauen. Sie beansprucht auch Trizeps und Schultern, strafft den Kern und steigert die aerobe Ausdauer. Bei regelmäßiger Durchführung werden die schnell-kontrahierenden Muskelfasern stimuliert und die sportliche Leistungsfähigkeit verbessert.https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/loop_44_1_simple_20171130_135906.mp412017-11-30yesnoP4Phttps://passion4profession.net/pt/exercicios/peitorais/flexoes-pliometricas-44https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/cover_44_1_simple__20171130_135910.jpgFlexões PliométricasEste exercício ajuda a criar poder explosivo e força na parte superior do peitoral e em outros músculos do tórax. Ele também trabalha o tríceps e os ombros, fortalece o abdômen e melhora a resistência aeróbica. Quando realizado corretamente, ele estimula suas fibras de contração rápida e melhora o desempenho atlético.https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/loop_44_1_simple_20171130_135906.mp412017-11-30yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/грудь/взрывные-отжимания-44https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/cover_44_1_simple__20171130_135910.jpgВзрывные отжиманияЭто упражнение помогает выработать взрывную мощь и силу в больших грудных мышцах и других мышцах груди. При выполнении упражнения также задействованы трехглавые мышцы и плечи. Данное упражнение укрепляет тело и повышает аэробную выносливость. При его регулярном выполнении оно стимулирует быстросокращающиеся волокна и улучшает спортивные результаты.https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/loop_44_1_simple_20171130_135906.mp412017-11-30yesnoP4Phttps://passion4profession.net/tr/egzersizler/gogus/patlayıcı-sınavlar-44https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/cover_44_1_simple__20171130_135910.jpgPatlayıcı ŞınavlarBu egzersiz patlayıcı güç oluşturulmasına ve ana pektoralis ile diğer göğüs kaslarını güçlendirmeye yardımcı olur. Trisepleri ve omuzları da çalıştırır ve merkezi sıkılaştırarak aerobik dayanıklılığı geliştirir. Düzenli yapıldığında, hızlı kasılma liflerini uyarır ve atletik performansı iyileştirir.https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/loop_44_1_simple_20171130_135906.mp412017-11-30yesnoP4Phttps://passion4profession.net/ar/tamarin/الصدر/explosive-push-ups-44https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/cover_44_1_simple__20171130_135910.jpgExplosive Push-Upsيساعد هذا التمرين على توليد طاقة وقوة انفجارية بالعضلة الصدرية الكبيرة وعضلات الصدر الأخرى. كما يعمل على تقوية العضلات ثلاثية الرؤوس وعضلات الكتف مع شد العضلات الأساسية وتعزيز القدرة على تحمل التدريبات الهوائية. تعمل المواظبة على هذا التمرين على تحفيز الألياف العضلية سريعة الانقباض وعلى تحسين الأداء الرياضي.https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/loop_44_1_simple_20171130_135906.mp412017-11-30yesnoP4Phttps://passion4profession.net/ja/exercises/胸筋/爆発腕立て伏せ-44https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/cover_44_1_simple__20171130_135910.jpg爆発腕立て伏せこのエクササイズでは主要な胸部とその他の胸筋の爆発力と強度の構築を行います。これは上腕三頭筋や肩にも効果があり、コアマッスルを引き締め、有酸素耐久性を強化します。定期的に行うことで速筋繊維が刺激され、身体能力が改善します。https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/loop_44_1_simple_20171130_135906.mp412017-11-30yesnoP4Phttps://passion4profession.net/ko/exercises/가슴/익스플로시브-푸시업-44https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/cover_44_1_simple__20171130_135910.jpg익스플로시브 푸시업이 운동은 대흉근을 비롯한 다른 가슴 근육에 폭발적인 파워와 힘을 길러줍니다. 또한, 이 운동은 삼두박근과 어깨를 사용하면서, 중심을 단단하게 조여 주고, 유산소 지구력을 높여 줍니다. 정기적으로 실시하면 급속 경련 섬유를 자극하여 운동 능력이 향상됩니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/loop_44_1_simple_20171130_135906.mp412017-11-30yesnoP4Phttps://passion4profession.net/pl/cwiczenia/klatka/eksplozywne-pompki-44https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/cover_44_1_simple__20171130_135910.jpgEksplozywne pompkiTo ćwiczenie pomaga zbudować eksplozywną moc i siłę mięśnia piersiowego większego i pozostałych mięśni klatki piersiowej. Angażuje również triceps i ramiona, napina mięśnie głębokie i zwiększa wydolność tlenową. Wykonywane regularnie stymuluje włókna szybkokurczliwe i poprawia sprawność fizyczną.https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/loop_44_1_simple_20171130_135906.mp412017-11-30yesnoP4Phttps://passion4profession.net/zh/exercises/胸肌/爆发式俯卧撑-44https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/cover_44_1_simple__20171130_135910.jpg爆发式俯卧撑此项练习有助于增强爆发力以及在胸大肌和其它胸部肌肉处的力量。它也使三头肌和肩膀参与进来，收紧核心，并提高有氧耐力。如果定期进行，它将刺激您的快肌纤维，提升运动表现。https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/loop_44_1_simple_20171130_135906.mp412017-11-30yesnoP4Phttps://passion4profession.net/nl/oefeningen/borst/explosive-push-ups-44https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/cover_44_1_simple__20171130_135910.jpgExplosive Push-UpsDeze oefening helpt om explosieve kracht op te bouwen in de grote borstspier en andere borstspieren. Het traint ook de triceps en schouders, spant je core aan en verbetert het aëroob uithoudingsvermogen. De oefening stimuleert je snel-samentrekkende spiervezels en verbetert athletische prestaties wanneer deze regelmatig uitgevoerd wordt.https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/loop_44_1_simple_20171130_135906.mp412017-11-30yesnoP4Phttps://passion4profession.net/sv/ovningar/brost/explosiva-push-ups-44https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/cover_44_1_simple__20171130_135910.jpgExplosiva Push-UpsDen här övningen bygger explosive kraft och styrka i den stora bröstmuskeln och andra brösmuskler. Den engagerar även triceps och axlarna, spänner kärnan och ökar aerobisk uthållighet. När den utförs regelbundet, stimulerar den de snabba muskelfibrerna samt förbättrar den atletiska prestationsförmågan.https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/loop_44_1_simple_20171130_135906.mp412017-11-30yesnoP4Phttps://passion4profession.net/da/ovelser/bryst/eksplosive-armbøjninger-44https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/cover_44_1_simple__20171130_135910.jpgEksplosive armbøjningerDenne øvelse hjælper med at opbygge eksplosiv styrke og kræfter i den største brystmuskler og de andre brystmuskler. Den gavner også triceps og skuldrene, strammer de midterste muskler og booster udholdenheden under aerobics. Hvis du gør det regelmæssigt, stimuleres de fibre, som trækker sig sammen hurtigt, og dine atletiske evner forbedres.https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/loop_44_1_simple_20171130_135906.mp412017-11-30yesnoP4Phttps://passion4profession.net/fi/liikkeet/rinta/rajahtava-punnerrus-44https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/cover_44_1_simple__20171130_135910.jpgRäjähtävä punnerrusTämä liike kasvattaa suuren rintalihaksen ja uiden rintakehän lihasten räjähtävää voimaa ja kestävyyttä. Se treenaa myös käsivarren ojentajalihaksia ja hartioita, vahvistaa keskivartalon tukilihaksia ja tehostaa aerobista kestävyyttä. Säännöllisesti tehtynä se stimuloi nopeita lihassoluja ja parantaa urheilusuoritusta.https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/loop_44_1_simple_20171130_135906.mp412017-11-30yesnoP4Phttps://passion4profession.net/nb/ovelser/bryst/eksplosive-push-ups-44https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/cover_44_1_simple__20171130_135910.jpgEksplosive push-upsDenne øvelsen trener eksplosiv kraft og styrke i brystmuskulaturen. Den aktiverer også triceps og skuldre, strammer kjernemuskulaturen, og forbedrer aerobisk utholdenhet. Ved regelmessig utførelse stimulerer øvelsen de raske fibrene og gir deg en mer atletisk fysikk.https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/loop_44_1_simple_20171130_135906.mp412017-11-30yesnoP4Phttps://passion4profession.net/ro/exercitii/pectorali/flotari-explozive-44https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/cover_44_1_simple__20171130_135910.jpgFlotări exploziveAcest exercițiu ajută la fortificarea și construirea unei puteri explozive în mușchiul pectoral mare și în alți mușchi ai pieptului. De asemenea, acesta antrenează tricepșii și umerii, subțiază trunchiul și crește rezistența aerobică. Dacă este efectuat cu regularitate, acesta stimulează fibrele musculare rapide și îmbunătățește performanța atletică.https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/loop_44_1_simple_20171130_135906.mp412017-11-30yesnoP4Phttps://passion4profession.net/el/askiseis/στηθος/εκρηκτικα-push-ups-44https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/cover_44_1_simple__20171130_135910.jpgΕκρηκτικά Push-UpsΑυτή η άσκηση βοηθά στο χτίσιμο εκρηκτικής ενδυνάμωσης στον μείζονα θωρακικό μυ και στους άλλους μυς του στήθους. Επίσης εμπλέκει τους τρικέφαλους και τους ώμους, σφίγγει τον κορμό και ενισχύει την αερόβια αντοχή. Όταν γίνεται τακτικά, ενεργοποιεί τις μυϊκές ίνες γρήγορης σύσπασης και βελτιώνει την αθλητική επίδοση.https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/loop_44_1_simple_20171130_135906.mp412017-11-30yesnoP4Phttps://passion4profession.net/hi/vyayam/छाती/तेज-पुश-अप-44https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/cover_44_1_simple__20171130_135910.jpgतेज पुश-अपइस व्यायाम से पेक्टोरालिस मेजर और छाती की अन्य मांसपेशियों में बहुत ज्यादा ताकत और मजबूती मिलती है। इससे ट्राइसेप्स और कन्धों पर भी काफी असर पड़ता है, कोर मांसपेशियों में कसाव आता है, और एरोबिक सहनशीलता में वृद्धि होती है। नियमित रूप से किए जाने पर, यह आपकी तेज-आक्षेप रेशों को उत्तेजित करता है और एथलेटिक प्रदर्शन में सुधार करता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/loop_44_1_simple_20171130_135906.mp412017-11-30yesnoP4Phttps://passion4profession.net/id/latihan/dada/463-44https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/cover_44_1_simple__20171130_135910.jpg463465https://p4ppullzone.b-cdn.net/api_v2/exercises/44/trainer_media/loop_44_1_simple_20171130_135906.mp412017-11-30yesnoP4Phttps://passion4profession.net/en/exercises/pectorals/hindu-push-ups-45https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/cover_45_1_simple__20171130_140022.jpgHindu Push UpsAlso known as dand, the Hindu push-up engages most muscle groups and builds overall strength. It works your chest, back, arms, shoulders, legs, and abs. Hindu push-ups also increase stamina and aerobic endurance, boost functional strength, and stimulate the release of anabolic hormones.https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/loop_45_1_simple_20171130_140020.mp442017-11-30yesnoP4Phttps://passion4profession.net/it/esercizi/pettorali/piegamenti-hindu-45https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/cover_45_1_simple__20171130_140022.jpgPiegamenti HinduConosciute anche come "dand", i piegamenti Hindu coinvolgono molti gruppi muscolari e permettono di sviluppare forza fisica. Lavorano su torace, schiena, braccia, spalle, gambe ed addominali. Le flessioni Hindu aumentano anche resistenza,tenuta aerobica e forza funzionale.https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/loop_45_1_simple_20171130_140020.mp442017-11-30yesnoP4Phttps://passion4profession.net/es/ejercicios/pectorales/pectorales-hindues-45https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/cover_45_1_simple__20171130_140022.jpgPectorales hindúesTambién conocida como "dand", la flexión hindú trabaja la mayoría de los grupos musculares y aumenta la fuerza general. Trabaja el pecho, espalda, brazos, hombros, piernas y abdominales. Las flexiones hindúes también aumentan la energía y la resistencia aeróbica, aumentan la fuerza funcional, y estimulan la liberación de hormonas anabólicas.https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/loop_45_1_simple_20171130_140020.mp442017-11-30yesnoP4Phttps://passion4profession.net/fr/exercices/pectoraux/pompes-hindoues-45https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/cover_45_1_simple__20171130_140022.jpgPompes hindouesAussi appelé "dand", l'exercice de pompes hindoues sollicite la plupart des groupes musculaires et accroît la force générale. Il fait travailler votre poitrine, votre dos, vos bras, vos épaules, vos jambes et vos pectoraux. Les pompes hindoues renforcent par ailleurs l'endurance et la résistance aérobie, boostent la force fonctionnelle et stimulent la libération d'hormones anabolisantes.https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/loop_45_1_simple_20171130_140020.mp442017-11-30yesnoP4Phttps://passion4profession.net/de/uebungen/brust/hindu-liegestutzen-45https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/cover_45_1_simple__20171130_140022.jpgHindu-LiegestützenDie Hindu-Liegestütze sind auch als Dand bekannt, sie beansprucht die meisten Muskelgruppen und baut Gesamtstärke auf. Sie bearbeitet Ihre Brust, Arme, Schultern, Beine und Bauchmuskeln. Hindu-Liegestützen erhöhen auch Ihre Kondition und aerobe Ausdauer, steigern die funktionelle Muskelkraft und stimulieren den Ausstoß anaboler Hormone.https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/loop_45_1_simple_20171130_140020.mp442017-11-30yesnoP4Phttps://passion4profession.net/pt/exercicios/peitorais/flexao-hindu-45https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/cover_45_1_simple__20171130_140022.jpgFlexão HinduTambém conhecida como dand, a flexão hindu trabalha a maioria dos grupos musculares e melhora a força no geral. Ela trabalha seu peitoral, costas, braços, ombros, pernas e abdômen. A flexão hindu também aumenta sua energia e resistência aeróbica, aumenta a resistência funcional e estimula a liberação de hormônios anabólicos.https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/loop_45_1_simple_20171130_140020.mp442017-11-30yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/грудь/индииские-отжимания-45https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/cover_45_1_simple__20171130_140022.jpgИндийские отжиманияИндийские отжимания, также называемые «данд», задействуют большинство мышечных групп и повышают общий уровень силы. Они служат для тренировки груди, спины, рук, плеч, ноги и мышц живота. Индийские отжимания также увеличивают уровень жизненных сил и аэробную выносливость, повышают функциональную силу и стимулируют выработку анаболических гормонов.https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/loop_45_1_simple_20171130_140020.mp442017-11-30yesnoP4Phttps://passion4profession.net/tr/egzersizler/gogus/hintli-sınavları-45https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/cover_45_1_simple__20171130_140022.jpgHintli ŞınavlarıAyrıca dand olarak da bilinen Hintli şınavı birçok kas grubunu çalıştırır ve genel dayanımı artırır. Göğüs, sırt, kollar, omuzlar, bacaklar ve karın kaslarını çalıştırır. Hintli şınavları ayrıca dayanma gücünü ve aerobik dayanıklılığı artırır, fonksiyonel gücü geliştirir ve anabolik hormonların salınmasını teşvik eder.https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/loop_45_1_simple_20171130_140020.mp442017-11-30yesnoP4Phttps://passion4profession.net/ar/tamarin/الصدر/hindu-push-ups-45https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/cover_45_1_simple__20171130_140022.jpgHindu Push Upsيُعرف هذا التمرين أيضاً بتمرين داند. يعمل تمرين الضغط الهندي على تقوية معظم المجموعات العضلية وبناء قوة كلية، بالإضافة إلى تقوية عضلات الصدر والظهر والذراعين والكتفين والساقين والبطن. كما يعمل على زيادة قوة التحمل والقدرة على تحمل التمرينات الهوائية وتعزيز القوة الوظيفية وتحفيز إفراز الهرمونات البنائية.https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/loop_45_1_simple_20171130_140020.mp442017-11-30yesnoP4Phttps://passion4profession.net/ja/exercises/胸筋/ヒンズー腕立て伏せ-45https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/cover_45_1_simple__20171130_140022.jpgヒンズー腕立て伏せダンドとも呼ばれているヒンズー腕立て伏せではほとんどの筋肉グループを使用し、全体的な強度を構築します。胸、背中、腕、肩、脚、腹筋に効果があります。ヒンズー腕立て伏せはスタミナと有酸素耐久性を増加し、機能的強度を高め、さらにタンパク同化ホルモンの放出を刺激します。https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/loop_45_1_simple_20171130_140020.mp442017-11-30yesnoP4Phttps://passion4profession.net/ko/exercises/가슴/힌두-푸시업-45https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/cover_45_1_simple__20171130_140022.jpg힌두 푸시업단드라고도 알려진 힌두 푸시업은 대부분의 근육을 사용하며 몸 전체의 전반적인 힘을 강화하는 효과가 있습니다. 가슴, 등, 어깨, 다리 및 복근에 영향을 미칩니다. 아울러, 힌두 푸시업은 스태미나와 유산소 지구력을 향상시켜 주며, 기능적 강도를 증강시키고, 동화 호르몬의 분비를 촉진시켜 줍니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/loop_45_1_simple_20171130_140020.mp442017-11-30yesnoP4Phttps://passion4profession.net/pl/cwiczenia/klatka/hinduskie-pompki-45https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/cover_45_1_simple__20171130_140022.jpgHinduskie pompkiHinduskie pompki, znane również jako dand, angażują większość grup mięśni i budują ogólną siłę. Trenują klatkę piersiową, plecy, ręce, ramiona, nogi i mięśnie brzucha. Hinduskie pompki poprawiają również kondycję i wydolność tlenową, zwiększają siłę funkcjonalną oraz stymulują wydzielanie hormonów anabolicznych.https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/loop_45_1_simple_20171130_140020.mp442017-11-30yesnoP4Phttps://passion4profession.net/zh/exercises/胸肌/印度俯卧撑-45https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/cover_45_1_simple__20171130_140022.jpg印度俯卧撑印度俯卧撑又被称为Dand，它让大多数肌肉群参与进来，增强整体实力。它锻炼您的胸部、背部、手臂、肩膀、腿部和腹部。印度俯卧撑也增加耐力和有氧耐力，提高功能性力量，并激发合成代谢激素的释放。https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/loop_45_1_simple_20171130_140020.mp442017-11-30yesnoP4Phttps://passion4profession.net/nl/oefeningen/borst/hindu-push-ups-45https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/cover_45_1_simple__20171130_140022.jpgHindu Push UpsDe Hindu push-up, ook gekend als dand, activeert de meeste spiergroepen en bouwt algemene kracht op. Het traint je borst, rug, armen, schouders, benen en buikspieren. Hindu push-ups verbeteren ook je aëroob uithoudingsvermogen, versterkt functionele kracht en stimuleert de afgifte van anabole hormonen.https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/loop_45_1_simple_20171130_140020.mp442017-11-30yesnoP4Phttps://passion4profession.net/sv/ovningar/brost/hindu-push-ups-45https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/cover_45_1_simple__20171130_140022.jpgHindu Push-UpsHindu push-up som även kallas dand, engagerar de flesta muskelgrupperna och bygger upp den totala styrkan. Den tränar bröstet, ryggen, armarna, axlarna, benen och magmusklerna. Hindu push-ups ökar även stamina och aerobisk uthållighet, ökar den funktionella styrkan och stimulerar frisläppningen av anabola hormoner.https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/loop_45_1_simple_20171130_140020.mp442017-11-30yesnoP4Phttps://passion4profession.net/da/ovelser/bryst/hindu-armbøjninger-45https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/cover_45_1_simple__20171130_140022.jpgHindu-armbøjningerHindu-armbøjninger kaldes også dand, og denne øvelse gavner de fleste muskelgrupper og opbygger generel styrke. Den virker på dit bryst, ryg, arme, skuldre, ben og mave. Hindu-armbøjninger øger også din råstyrke og udholdenhed i aerobics, booster din funktionelle styrke og stimulere frigivelsen af anaboliske hormoner.https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/loop_45_1_simple_20171130_140020.mp442017-11-30yesnoP4Phttps://passion4profession.net/fi/liikkeet/rinta/hindupunnerrus-45https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/cover_45_1_simple__20171130_140022.jpgHindupunnerrusHindupunnerrus, joka tunnetaan myös nimellä dand, aktivoi useimpia lihasryhmiä ja kasvattaa yleistä voimaa. Se treenaa rintalihaksia, selkää, käsivarsia, hartioita, jalkoja ja vatsalihaksia. Hindupunnerrus kasvattaa myös kestävyyttä ja aerobista suorituskykyä, tehostaa funktionaalista voimaa ja stimuloi anabolisten hormonien eritystä.https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/loop_45_1_simple_20171130_140020.mp442017-11-30yesnoP4Phttps://passion4profession.net/nb/ovelser/bryst/hindu-push-ups-45https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/cover_45_1_simple__20171130_140022.jpgHindu-push-upsHindu-push-ups, også kjent som dand, aktiverer de fleste muskelgruppene og trener generell styrke. De trener bryst, rygg, armer, skuldre, ben og magemusklene. Hindu-push-ups gir deg bedre aerobisk utholdenhet, øker funksjonell styrke og stimulerer frigjøringen av anabole hormoner.https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/loop_45_1_simple_20171130_140020.mp442017-11-30yesnoP4Phttps://passion4profession.net/ro/exercitii/pectorali/flotarile-hindu-45https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/cover_45_1_simple__20171130_140022.jpgFlotările HinduCunoscute și sub numele de dand, flotările Hindu angajează majoritatea grupelor de mușchi și fortifică corpul în ansamblu. Acestea vă antrenează pieptul, spatele, brațele, umerii, picioarele și mușchii abdominali. Flotările Hindu sporesc, de asemenea, vitalitatea și rezistența aerobică, stimulează rezistența funcțională și stimulează eliminarea hormonilor anabolici.https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/loop_45_1_simple_20171130_140020.mp442017-11-30yesnoP4Phttps://passion4profession.net/el/askiseis/στηθος/hindu-push-ups-45https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/cover_45_1_simple__20171130_140022.jpgHindu Push UpsΓνωστό και ως dand, το Hindu push-up εμπλέκει τις περισσότερες μυϊκές ομάδες και χτίζει συνολική ενδυνάμωση. Δουλεύει το στήθος, την πλάτη, τους βραχίονες, τους ώμους, τα πόδια και τους κοιλιακούς. Τα Hindu push-ups επίσης αυξάνουν την αντοχή και την αερόβια διάρκεια, ενισχύουν την λειτουργική δύναμη και κινητοποιούν την απελευθέρωση αναβολικών ορμονών.https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/loop_45_1_simple_20171130_140020.mp442017-11-30yesnoP4Phttps://passion4profession.net/hi/vyayam/छाती/हिंदू-पुश-अप-45https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/cover_45_1_simple__20171130_140022.jpgहिंदू पुश अपडंड के नाम से भी जाने जाने वाले हिन्दू पुश-अप में अधिकांश मांसपेशी समूहों पर असर पड़ता है और कुल मिलाकर पूरी ताकत मिलती है। यह आपकी छाती, पीठ, हाथ, कंधे, पैर, और पेट पर काम करता है। हिंदू पुश-अप से स्टैमिना और एरोबिक सहनशीलता में भी वृद्धि होती है, कार्यात्मक ताकत बढ़ती है, और एनाबोलिक हार्मोन के स्राव में मदद मिलती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/loop_45_1_simple_20171130_140020.mp442017-11-30yesnoP4Phttps://passion4profession.net/id/latihan/dada/469-45https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/cover_45_1_simple__20171130_140022.jpg469471https://p4ppullzone.b-cdn.net/api_v2/exercises/45/trainer_media/loop_45_1_simple_20171130_140020.mp442017-11-30yesnoP4Phttps://passion4profession.net/en/exercises/pectorals/push-ups-47https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/cover_47_1_simple__20171130_140108.jpgPush-UpsThe “push-up” is considered one of the best upper body exercises out there. This multi-joint move requires no special equipment and can be done anywhere, anytime. It targets most muscle groups, including your back, shoulders, triceps, core, and pectoral muscles. “Push-ups” are commonly used in military physical training, bodybuilding, and Cross Fit workouts. When done properly, they help build a stronger foundation and improve your overall fitness.https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/loop_47_1_simple_20171130_140106.mp422017-11-30yesnoP4Phttps://passion4profession.net/it/esercizi/pettorali/flessioni-47https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/cover_47_1_simple__20171130_140108.jpgFlessioniIl "push-up" è considerato uno dei migliori esercizi esistenti per la parte superiore del corpo. Questo movimento in più mosse non richiede attrezzature speciali e può essere fatto ovunque e in qualsiasi momento. Ha come obiettivo la maggior parte dei gruppi muscolari, tra cui la schiena, le spalle, i tricipiti, muscoli del tronco e muscoli pettorali. I "Push-up" sono comunemente usati nell’addestramento militare fisico, bodybuilding, e gli allenamenti di Cross Fit. Se fatti correttamente, aiutano a costruire una base più forte e migliorare la vostra forma fisica generale.https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/loop_47_1_simple_20171130_140106.mp422017-11-30yesnoP4Phttps://passion4profession.net/es/ejercicios/pectorales/flexiones-47https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/cover_47_1_simple__20171130_140108.jpgFlexionesLa flexión de brazos en el suelo se considera una de los mejores ejercicios existentes para el tren superior del cuerpo. Este movimiento multiarticular no precisa de un equipo especial y puede hacerse en cualquier momento y lugar. Se dirige a la mayoría de los grupos musculares,incluyendo la espalda, los hombros, el tríceps, la zona central del cuerpo y los músculos pectorales. Las flexiones de brazos en el suelo se utilizan habitualmente en el entrenamiento físico militar, el culturismo y los entrenamientos de CrossFit. Cuando se hacen adecuadamente, ayudan a crear una base más fuerte y a mejorar el estado físico general.https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/loop_47_1_simple_20171130_140106.mp422017-11-30yesnoP4Phttps://passion4profession.net/fr/exercices/pectoraux/pompes-47https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/cover_47_1_simple__20171130_140108.jpgPompesLa « pompe » est considérée comme l'un des meilleurs exercices pour le haut du corps. Ce mouvement multi-articulaire ne nécessite aucun équipement spécial et peut être fait n'importe où, n'importe quand. Elle cible la plupart des groupes musculaires, y compris vos muscles du dos, des épaules, du tronc, vos triceps et pectoraux. Les « pompes » sont couramment utilisées dans l'entraînement physique militaire, en musculation et lors des entraînements de Cross Fit. Si effectuées correctement, elles aident à construire une base plus solide et améliorent votre condition physique générale.https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/loop_47_1_simple_20171130_140106.mp422017-11-30yesnoP4Phttps://passion4profession.net/de/uebungen/brust/liegestutze-47https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/cover_47_1_simple__20171130_140108.jpgLiegestützeDer „Push-Up“ gilt als eine der besten Übungen für den Oberkörper. Diese Ganzkörperübung erfordert keine speziellen Hilfsmittel und kann jederzeit und überall durchgeführt werden. Dabei werden die meisten Muskelgruppen einbezogen, darunter Rücken, Schultern, Trizeps, Rumpf- und Brustmuskulatur. „Push-Ups“ werden üblicherweise beim Militärtraining, Kraftsport und CrossFit-Training eingesetzt. Bei richtiger Durchführung bringen sie mehr Körperstabilität und verbessern insgesamt Ihre Kondition.https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/loop_47_1_simple_20171130_140106.mp422017-11-30yesnoP4Phttps://passion4profession.net/pt/exercicios/peitorais/flexoes-47https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/cover_47_1_simple__20171130_140108.jpgFlexõesA flexão é considerada um dos melhores exercícios para a parte superior do corpo. Este movimento multiarticular não requer nenhum equipamento especial e pode ser feito em qualquer lugar, a qualquer hora. Destina-se a maioria dos grupos musculares, incluindo costas, ombros, tríceps, core, e peitorais. Flexões são comumente usadas ​​em treinamento físico militar, musculação, e exercícios Cross Fit. Quando feitas corretamente, elas ajudam a construir uma base mais forte e melhorar seu condicionamento físico geral.https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/loop_47_1_simple_20171130_140106.mp422017-11-30yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/грудь/отжимания-47https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/cover_47_1_simple__20171130_140108.jpgОтжиманияОтжимания считаются одним из самых лучших упражнений для верхней части тела. Это движение, при выполнении которого задействовано несколько суставов, не требует специального оборудования и может выполняться в любом месте и любое время. Оно воздействует на большинство групп мышц, в том числе на спину, плечи, трехглавые мышцы, туловище и грудные мышцы. Отжимания широко используются в военной физической подготовке, бодибилдинге, и тренировках Cross Fit. При правильном выполнении они помогают заложить более прочную основу для тренировок и улучшить вашу общую физическую форму.https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/loop_47_1_simple_20171130_140106.mp422017-11-30yesnoP4Phttps://passion4profession.net/tr/egzersizler/gogus/sınav-47https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/cover_47_1_simple__20171130_140108.jpgŞınav"Push-Up" en iyi üst beden egzersizlerinden bir tanesi olarak kabul edilir. Bu çoklu eklem hareketi özel ekipman gerektirmez ve her yerde, her zaman yapılabilir. Sırt, omuz, kol, karın ve göğüs kaslarınızı da içeren pek çok kas grubunu hedef alır. "Şınavlar" çoğunlukla fiziksel askeri eğitimde, vücut geliştirmede ve kondisyon antrenmanlarında kullanılır. Doğru bir şekilde yapıldıkları zaman, daha sağlam bir temel oluşturmaya ve tüm vücut formunuzu geliştirmeye yardım ederler.https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/loop_47_1_simple_20171130_140106.mp422017-11-30yesnoP4Phttps://passion4profession.net/ar/tamarin/الصدر/تمارين-الضغط-47https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/cover_47_1_simple__20171130_140108.jpgتمارين الضغطتعد تمارين الضغط واحدة من أفضل التمارين لعضلات القسم العلوي من الجسم. فهذه الحركة المتعددة المفاصل لا تحتاج إلى أية معدات ويمكن القيام بها في أي مكان وأي وقت. وهي تستهدف معظم أنواع العضلات، بما في ذلك عضلات الظهر، الكتفين، العضلات الثلاثية، عضلات الوسط والصدر. تستخدم تمارين الضغط عادة في التدريبات الجسدية العسكرية، وبناء الأجسام وتمارين برنامج اللياقة البدنية (كروس فيت). عند القيام بها بالطريقة الصحيحة، تساعد هذه التمارين على بناء أساس قوي وتحسين اللياقة الجسدية الكلية.https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/loop_47_1_simple_20171130_140106.mp422017-11-30yesnoP4Phttps://passion4profession.net/ja/exercises/胸筋/腕立て伏せ-47https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/cover_47_1_simple__20171130_140108.jpg腕立て伏せ「腕立て伏せ」は最も優れた上半身の運動のひとつと言われています。このマルチジョイント運動には特別な道具は必要なく、いつでもどこでもできます。背筋、三頭筋、コア、胸筋を含むほとんどの筋肉のグループに効果があります。「腕立て伏せ」は軍隊の身体トレーニングやボディービル、クロスフィット運動に一般的に使用されています。正しく行うと、基礎の強化と全般的な健康が改善に役立ちます。https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/loop_47_1_simple_20171130_140106.mp422017-11-30yesnoP4Phttps://passion4profession.net/ko/exercises/가슴/푸쉬-업-47https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/cover_47_1_simple__20171130_140108.jpg푸쉬 업“푸시업”은 최고의 상체 운동 중 하나로 간주됩니다. 이 복합 관절 운동은 특별한 장비가 필요 없으며 언제 어디서나 실시할 수 있습니다. 등, 어깨, 삼두근, 코어, 대흉근을 포함하여 대부분의 근육을 단련시킵니다. “푸시업”은 일반적으로 군사 체력 훈련, 보디빌딩 및 크로스핏에서 사용됩니다. 올바른 자세의 푸시업은 몸의 기초를 튼튼하게 하고 전반적인 체력을 향상시킵니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/loop_47_1_simple_20171130_140106.mp422017-11-30yesnoP4Phttps://passion4profession.net/pl/cwiczenia/klatka/pompki-47https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/cover_47_1_simple__20171130_140108.jpgPompki„Pompki” uznawane są za jedne z najlepszych ćwiczeń na górne części ciała. To ćwiczenie składające się z wielu elementów nie wymaga dodatkowego sprzętu i może być wykonywane w dowolnym miejscu i czasie. Angażuje większość grup mięśni, w tym plecy, ramiona, mięsień trójgłowy ramienia, mięśnie rdzenia i mięśnie piersiowe. „Pompki” są powszechnie stosowane w wojskowym treningu fizycznym, kulturystyce i treningu CrossFit. Wykonane poprawnie pomagają zbudować silną podstawę i poprawiają ogólną sprawność fizyczną.https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/loop_47_1_simple_20171130_140106.mp422017-11-30yesnoP4Phttps://passion4profession.net/zh/exercises/胸肌/俯卧撑-47https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/cover_47_1_simple__20171130_140108.jpg俯卧撑“俯卧撑”被认为是目前最好的上半身运动。这种多关节运动不需要特殊器械，可以在任何地方任何时间进行。它以大多数肌群为目标，包括您的背部、肩膀、三头肌、核心肌，以及胸肌。“俯卧撑”常用于军队体能训练、健美运动，以及混合式训练。若恰当完成，它们能够有助于为您建立更强大的身体基础和提高您的整体健康https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/loop_47_1_simple_20171130_140106.mp422017-11-30yesnoP4Phttps://passion4profession.net/nl/oefeningen/borst/opdrukken-47https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/cover_47_1_simple__20171130_140108.jpgOpdrukkenDe “push-up” wordt beschouwd als een van de beste bovenlichaamsoefeningen die er is. Deze multi-gewricht beweging vereist geen speciale apparatuur en kan overal worden gedaan, op elk gewenst moment. Het richt zich op de meeste spiergroepen, met inbegrip van je rug, schouders, triceps, kern, en borstspieren. “Push-ups” worden gewoonlijk gebruikt in militaire fysieke training, bodybuilding, en Cross Fit workouts. Wanneer ze goed zijn gedaan, helpen ze een sterkere fundament bouwen en je algehele conditie verbeteren.https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/loop_47_1_simple_20171130_140106.mp422017-11-30yesnoP4Phttps://passion4profession.net/sv/ovningar/brost/armhavningar-47https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/cover_47_1_simple__20171130_140108.jpgArmhävningarArmhävningar (“push-up”) anses vara en av de bästa övningarna som finns för överkroppen. Denna multi-ledsrörelse kräver ingen specialutrustning och kan utföras varsomhelst, närsomhelst. Det riktar sig till de flesta muskelgrupperna, inklusive din rygg, axlar, triceps, centrum och bröstmusklerna. Armhävningar är vanligt att använda i militär fysisk träning, bodybuilding och CrossFit-träning. När de görs korrekt hjälper de dig att bygga en starkare grund och förbättra din fitness generellt.https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/loop_47_1_simple_20171130_140106.mp422017-11-30yesnoP4Phttps://passion4profession.net/da/ovelser/bryst/armstræk-47https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/cover_47_1_simple__20171130_140108.jpgArmstræk"Armbøjningen", betragtes som én af de bedste øvelser for overkroppen. Denne bevægelse over flere led, kræver intet specielt udstyr og kan udføres overalt, til enhver tid. Øvelsen rammer de fleste muskler, inklusive ryg, skuldre, triceps, core og brystmuskler. "Armbøjninger" er almindeligt anvendt i militær fysisk træning, bodybuilding og Cross Fit træning. Når øvelsen udføres korrekt, hjælper den til med at opbygge et stærkt fundament og forbedre den generelle fitness.https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/loop_47_1_simple_20171130_140106.mp422017-11-30yesnoP4Phttps://passion4profession.net/fi/liikkeet/rinta/punnerrus-47https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/cover_47_1_simple__20171130_140108.jpgPunnerrusPunnerrusta pidetään yhtenä parhaista ylävartalon harjoituksista. Tämän usean nivelen liikkeen tekemiseen ei tarvita erityisiä välineitä, ja se voidaan tehdä missä vain, milloin vain. Punnerrukset aktivoivat useimpia lihasryhmiä, kuten selkä- ja hartialihaksia, käsivarren ojentajalihaksia, yläruumiin tukilihaksia ja rintalihaksia. Punnerruksia käytetään usein armeijan fyysisessä harjoittelussa, kehonrakennuksessa ja Cross Fit -treeneissä. Oikein tehtyinä ne auttavat rakentamaan vahvan perustan ja kohottavat yleiskuntoa.https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/loop_47_1_simple_20171130_140106.mp422017-11-30yesnoP4Phttps://passion4profession.net/nb/ovelser/bryst/armhevinger-47https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/cover_47_1_simple__20171130_140108.jpgArmhevingerArmhevinger går for å være en av de aller beste øvelsene for overkroppen. Denne flerleddsøvelsen krever ikke noe spesielt utstyr, og kan gjøres hvor som helst, når som helst. Den er bra for de fleste muskelgrupper, blant annet rygg, skuldre, triceps, hovedmusklene og brystmuskulaturen. Armhevinger blir ofte brukt for fysisk trening i militæret, kroppsbygging og generell styrketrening. Når de bli urført riktig, bidrar armhevinger til å bygge en sterkere kropp og får deg i bedre form.https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/loop_47_1_simple_20171130_140106.mp422017-11-30yesnoP4Phttps://passion4profession.net/ro/exercitii/pectorali/flotari-47https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/cover_47_1_simple__20171130_140108.jpgFlotări„Flotarea” este considerată a fi unul dintre cele mai bune exerciții existente, pentru partea superioară a corpului. Această mișcare multi-articulată nu necesită niciun echipament special și poate fi executată oriunde, oricând. Vizează cele mai multe grupe de mușchi, inclusiv mușchii spatelui, ai umerilor, tricepșii, mușchii profunzi și mușchii pectorali. „Flotările” sunt utilizate în mod obișnuit în antrenamentele fizice militare, de culturism și în cele de tip Crossfit. Atunci când sunt executate corect, ele ajută la formarea unei baze musculare mai puternice și la îmbunătățirea condiției fizice generale.https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/loop_47_1_simple_20171130_140106.mp422017-11-30yesnoP4Phttps://passion4profession.net/el/askiseis/στηθος/πιεσεις-47https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/cover_47_1_simple__20171130_140108.jpgΠιέσειςΤα "push-up" θεωρούνται μια από τις καλύτερες ασκήσεις για το πάνω μέρος του σώματος εκεί έξω. Αυτή η άσκηση πολλαπλών συνδέσμων δεν απαιτεί ειδικό εξοπλισμό και μπορεί να γίνει οπουδήποτε, οποτεδήποτε. Απευθύνεται στις περισσότερες μυϊκές ομάδες, συμπεριλαμβανομένων της πλάτης, ώμους, τρικέφαλους, κορμός, και τους θωρακικούς μύες σας. Τα "Push-ups" χρησιμοποιούνται συνήθως ως στρατιωτικη σωματική άσκηση, bodybuilding, και Cross Fit προπόνηση. Όταν γίνονται σωστά, θα βοηθήσουν στην οικοδόμηση μιας ισχυρότερης βάσης και βελτιώνουν συνολικα την φυσική σας κατάσταση.https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/loop_47_1_simple_20171130_140106.mp422017-11-30yesnoP4Phttps://passion4profession.net/hi/vyayam/छाती/पुश-अप्स-47https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/cover_47_1_simple__20171130_140108.jpgपुश-अप्स“पुश-अप” को शऱीर के ऊपरी भाग के सर्वोत्तम व्यायामों में से एक माना जाता है। इस बहु-जोड़ गतिविधि के लिए किसी विशेष उपकरण की जरूरत नहीं है और इस कहीं भी, कभी भी किया जा सकता है। यह अधिकांश पेशी समूहों को लक्ष्यित करता है, जिनमें शामिल है आपकी पीठ, कंधे, ट्राइसेप्स, हृदय, और पेक्टोरल पेशियाँ। “पुश-अप्स” का उपयोग आम तौर पर फौजी शारीरिक प्रशिक्षण, पहलवानी और क्रॉस फिट कसरतों में किया जाता है। सही ढंग से करने पर, वे अधिक मजबूत नींव बनाने और आपकी समग्र चुस्ती को सुधारने में मदद करते हैं।https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/loop_47_1_simple_20171130_140106.mp422017-11-30yesnoP4Phttps://passion4profession.net/id/latihan/dada/247-47https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/cover_47_1_simple__20171130_140108.jpg247249https://p4ppullzone.b-cdn.net/api_v2/exercises/47/trainer_media/loop_47_1_simple_20171130_140106.mp422017-11-30yesnoP4Phttps://passion4profession.net/en/exercises/pectorals/spartan-push-ups-49https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/cover_49_1_simple__20171130_140141.jpgSpartan Push UpsThis advanced push-up variation was used by the protagonists of the film "300" to work their pecs. With Spartan push-ups, you will build a rock hard chest, develop explosive power, and build upper body strength. The Spartan push-up hits all chest muscles as well as your shoulders, biceps, triceps, and back.https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/loop_49_1_simple_20171130_140141.mp432017-11-30yesnoP4Phttps://passion4profession.net/it/esercizi/pettorali/flessioni-spartane-49https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/cover_49_1_simple__20171130_140141.jpgFlessioni SpartaneQuesta variante avanzata dei push up è stata utilizzata dai protagonisti del film "300" per lavorare sui loro pettorali. Con i piegamenti spartani, svilupperete un torace di pietra, potenza esplosiva e tanta forza nella parte superiore del corpo. Le flessioni spartane lavorano su tutti i muscoli del torace così come sulle spalle, bicipiti, tricipiti e schiena.https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/loop_49_1_simple_20171130_140141.mp432017-11-30yesnoP4Phttps://passion4profession.net/es/ejercicios/pectorales/flexiones-espartanas-49https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/cover_49_1_simple__20171130_140141.jpgFlexiones espartanasEsta variante de flexión avanzada fue utilizada por los protagonistas de la película "300" para trabajar los pectorales. Con las flexiones espartanas, desarrollarás un pecho fuerte como una piedra, y mejorarás la potencia explosiva, así como la fuerza del tren superior. La flexión espartana trabaja todos los músculos del pecho, así como hombros, bíceps, tríceps y espalda.https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/loop_49_1_simple_20171130_140141.mp432017-11-30yesnoP4Phttps://passion4profession.net/fr/exercices/pectoraux/pompes-spartiates-49https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/cover_49_1_simple__20171130_140141.jpgPompes spartiatesCette variante élaborée des pompes a été utilisée par les protagonistes du film "300" pour travailler leurs pectoraux. Grâce aux pompes spartiates, vous allez sculpter un torse dur comme de la pierre, développer votre force explosive et renforcer le haut de votre corps. Les pompes spartiates ciblent tous les muscles de la poitrine, ainsi que vos épaules, vos biceps, vos triceps et votre dos.https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/loop_49_1_simple_20171130_140141.mp432017-11-30yesnoP4Phttps://passion4profession.net/de/uebungen/brust/spartanische-liegestutzen-49https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/cover_49_1_simple__20171130_140141.jpgSpartanische LiegestützenDiese erweiterte Liegestützenvariation wurde von den Protagonisten des Films „300” genutzt, um an ihren Bauchmuskeln zu arbeiten. Mit spartanischen Liegestützen bauen Sie eine steinharten Brustkorb auf, entwickeln Explosivkraft und bauen Körperstärke auf. Spartanische Liegestützen wirken sich auf alle Brustmuskeln sowie auf Ihre Schultern, Bizeps, Trizeps und Ihren Rücken aus.https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/loop_49_1_simple_20171130_140141.mp432017-11-30yesnoP4Phttps://passion4profession.net/pt/exercicios/peitorais/flexoes-como-espartano-49https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/cover_49_1_simple__20171130_140141.jpgFlexões como EspartanoEsta variação avançada de flexão foi utilizada pelos protagonistas do filme "300" para trabalhar seus peitorais. Com a flexão como espartano, você construirá um peitoral duro como pedra, desenvolverá poder explosivo e construirá força nos membros superiores. A flexão como espartano atinge todos os músculos do peitoral, bem como os ombros, bíceps, tríceps e costas.https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/loop_49_1_simple_20171130_140141.mp432017-11-30yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/грудь/спартанские-отжимания-49https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/cover_49_1_simple__20171130_140141.jpgСпартанские отжиманияЭту продвинутую версию отжимании использовали главные герои фильма «300 спартанцев» для накачивания грудных мышц. При помощи спартанских отжиманий вы можете сформировать твердую как камень грудь, развить взрывную мощь и сделать сильнее верхнюю часть тела. Спартанские отжимания задействуют все мышцы груди, а также ваши плечи, спину, двухглавые и трехглавые мышцы.https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/loop_49_1_simple_20171130_140141.mp432017-11-30yesnoP4Phttps://passion4profession.net/tr/egzersizler/gogus/spartalı-sınavları-49https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/cover_49_1_simple__20171130_140141.jpgSpartalı ŞınavlarıBu ileri düzey şınav biçimi "300 Spartalı" filminin kahramanları tarafından pektoralis kaslarını çalıştırmak için kullanılıyordu. Spartalı şınavlarıyla kaya gibi sert bir göğüs edinecek, patlayıcı güç geliştirecek ve üst vücut kısmını çalıştıracaksınız. Spartalı şınavı tüm göğüs kaslarınızı çalıştırdığı gibi omuzlarınızı, bisep, trisep ve sırt kaslarınızı da çalıştırır.https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/loop_49_1_simple_20171130_140141.mp432017-11-30yesnoP4Phttps://passion4profession.net/ar/tamarin/الصدر/spartan-push-ups-49https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/cover_49_1_simple__20171130_140141.jpgSpartan Push Upsقام أبطال فيلم "300" باستخدام هذا الشكل المتقدم لتمرين الضغط لتقوية عضلات الصدر. مع تمرين الضغط الإسبارتي ستقوم ببناء عضلات صدر بصلابة الصخر وتوليد طاقة انفجارية وبناء قوة الجزء العلوي من الجسم. يعمل تمرين الضغط الإسبارتي على تقوية جميع عضلات الصدر بالإضافة إلى عضلات الكتف والعضلات ذات الرأسين وثلاثية الرؤوس وعضلات الظهر.https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/loop_49_1_simple_20171130_140141.mp432017-11-30yesnoP4Phttps://passion4profession.net/ja/exercises/胸筋/スパルタ腕立て伏せ-49https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/cover_49_1_simple__20171130_140141.jpgスパルタ腕立て伏せこの上級者向け腕立て伏せは映画「300」の登場人物が胸のトレーニング用に行っていました。スパルタ腕立て伏せでは岩のように固い胸を手に入れ、爆発的な能力を発達させ、上半身の強度を構築することができます。スパルタ腕立て伏せは全ての胸筋や肩、上腕二頭筋、上腕三頭筋、背中にも効果があります。https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/loop_49_1_simple_20171130_140141.mp432017-11-30yesnoP4Phttps://passion4profession.net/ko/exercises/가슴/스파르타-푸시업-49https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/cover_49_1_simple__20171130_140141.jpg스파르타 푸시업이 고강도의 변형된 푸시업은 영화 "300"의 배우들이 가슴 근육을 단련시킬 때 사용한 방법입니다. 스파르타 푸시업은 가슴을 돌처럼 단단하게 만들어 주며, 폭발적 파워와 함께 상체를 강화시켜 줍니다. 스파르타 푸시업은 어깨, 이두박근, 삼두박근, 등 근육을 비롯한 가슴의 모든 근육에 영향을 미칩니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/loop_49_1_simple_20171130_140141.mp432017-11-30yesnoP4Phttps://passion4profession.net/pl/cwiczenia/klatka/pompki-spartanskie-49https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/cover_49_1_simple__20171130_140141.jpgPompki spartańskieTej zaawansowanej wersji pompek użyli bohaterowie filmu „300” do trenowania mięśni piersiowych. Za pomocą pompek spartańskich zbudujesz klatkę piersiową twardą jak skała, uzyskasz eksplozywną siłę oraz poprawisz siłę górnej części ciała. Pompki spartańskie angażują zarówno wszystkie mięśnie klatki piersiowej, jak i ramiona, bicepsy, tricepsy oraz plecy.https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/loop_49_1_simple_20171130_140141.mp432017-11-30yesnoP4Phttps://passion4profession.net/zh/exercises/胸肌/斯巴达俯卧撑-49https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/cover_49_1_simple__20171130_140141.jpg斯巴达俯卧撑此项推进的俯卧撑变体在电影《斯巴达300勇士》中被主人公用来锻炼他们的胸肌。做斯巴达俯卧撑，您将塑造一个坚如磐石的胸部，培养爆发力，并增强上身力量。斯巴达俯卧撑可锻炼所有的胸肌，以及您的肩膀、肱二头肌、肱三头肌和背部。https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/loop_49_1_simple_20171130_140141.mp432017-11-30yesnoP4Phttps://passion4profession.net/nl/oefeningen/borst/spartan-push-ups-49https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/cover_49_1_simple__20171130_140141.jpgSpartan Push UpsThis advanced push-up variation was used by the protagonists of the film "300" to work their pecs. With Spartan push-ups, you will build a rock hard chest, develop explosive power, and build upper body strength. The Spartan push-up hits all chest muscles as well as your shoulders, biceps, triceps, and back.https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/loop_49_1_simple_20171130_140141.mp432017-11-30yesnoP4Phttps://passion4profession.net/sv/ovningar/brost/spartanska-push-ups-49https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/cover_49_1_simple__20171130_140141.jpgSpartanska Push-UpsDenna avancerade push-upvariant användes av huvudrollsinneharna i filmen "300" för att träna sina bröstmuskler. Med Spartanska push-ups, kommer du att bygga ett stenhårt bröst, utveckla explosiv kraft och bygga upp styrka i överkroppen. Spartanska push-ups tränar alla brösmusklerna samt axslarna, biceps, triceps och ryggen.https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/loop_49_1_simple_20171130_140141.mp432017-11-30yesnoP4Phttps://passion4profession.net/da/ovelser/bryst/spartaner-armbøjninger-49https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/cover_49_1_simple__20171130_140141.jpgSpartaner-armbøjningerDenne avancerede armbøjningsvariant blev brugt af hovedpersonerne i filmen "300" for at styrke deres brystmuskler. Med spartaner-arbøjninger opbygger du et stenhårdt bryst, udvikler eksplosiv styrke og opbygger styrke i overkroppen. Spartaner-armbøjninger rammer alle brystmuskler samt dine skuldre, biceps, triceps og ryg.https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/loop_49_1_simple_20171130_140141.mp432017-11-30yesnoP4Phttps://passion4profession.net/fi/liikkeet/rinta/spartalainen-punnerrus-49https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/cover_49_1_simple__20171130_140141.jpgSpartalainen punnerrusElokuvan "300" pääosien esittäjät käyttivät tätä vaativaa punnerrusliikettä rintalihastensa treenaamiseen. Spartalaisten punnerrusten avulla voit rakentaa raudanlujan rintakehän, kasvattaa räjähtävää voimaa ja kasvattaa yläkehon vahvuutta. Spartalainen punnerrus treenaa kaikkia rintalihaksia sekä hartioita, käsivarren ojentaja- ja koukistajalihaksia ja selkää.https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/loop_49_1_simple_20171130_140141.mp432017-11-30yesnoP4Phttps://passion4profession.net/nb/ovelser/bryst/spartan-push-ups-49https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/cover_49_1_simple__20171130_140141.jpgSpartan-push-upsDenne avanserte variasjonen av push-ups ble brukt av hovedpersonene i filmen "300" for å trene brystmusklene. Med Spartan-push-ups bygger du en steinhard brystkasse, utvikler eksplosiv kraft, og trener overkroppen. Spartan-push-ups trener hele brystmuskulaturen, i tillegg til skuldre, biceps, triceps og rygg.https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/loop_49_1_simple_20171130_140141.mp432017-11-30yesnoP4Phttps://passion4profession.net/ro/exercitii/pectorali/flotari-spartane-49https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/cover_49_1_simple__20171130_140141.jpgFlotări spartaneAceastă variație avansată a flotărilor a fost utilizată de protagoniștii filmului „300” pentru a-și antrena pectoralii. Cu ajutorul flotărilor spartane vă veți modela un piept tare ca piatra, vă veți dezvolta puterea explozivă și vă veți fortifica partea superioară a corpului. Flotarea spartană antrenează toți mușchii pieptului și, de asemenea, umerii, bicepșii, tricepșii și spatele.https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/loop_49_1_simple_20171130_140141.mp432017-11-30yesnoP4Phttps://passion4profession.net/el/askiseis/στηθος/σπαρτιατικα-push-ups-49https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/cover_49_1_simple__20171130_140141.jpgΣπαρτιάτικα Push UpsΑυτή η προχωρημένη παραλλαγή push-up χρησιμοποιήθηκε από τους πρωταγωνιστές της ταινίας "300" για να γυμνάσουν τους θωρακικούς τους. Με τα σπαρτιάτικα push-ups, θα χτίσετε ένα στήθος δυνατό σαν πέτρα, θα αναπτύξετε εκρηκτική δύναμη και θα χτίσετε την ενδυνάμωση του επάνω μέρους του σώματος. Το σπαρτιάτικο push-up δουλεύει όλους τους μυς του θώρακα καθώς και τους ώμους, τους δικέφαλους, τρικέφαλους και την πλάτη.https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/loop_49_1_simple_20171130_140141.mp432017-11-30yesnoP4Phttps://passion4profession.net/hi/vyayam/छाती/स्पार्टन-पुश-अप-49https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/cover_49_1_simple__20171130_140141.jpgस्पार्टन पुश अपइस उन्नत पुश-अप भिन्नरूप का उपयोग फिल्म "300" के मुख्य पात्रों द्वारा अपनी अंसपेशियों प्र काम करने के लिए किया गया था। स्पार्टन पुश-अप की मदद से आपकी छाती चट्टान जैसी कठोर छाती बन जाएगी, बहुत ज्यादा ताकत मिलेगी, और शरीर का ऊपरी हिस्सा मजबूत बन जाएगा। स्पार्टन पुश-अप से छाती की सभी मांसपेशियों के साथ-साथ कन्धों, बाइसेप्स, ट्राइसेप्स, और पीठ पर असर पड़ता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/loop_49_1_simple_20171130_140141.mp432017-11-30yesnoP4Phttps://passion4profession.net/id/latihan/dada/475-49https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/cover_49_1_simple__20171130_140141.jpg475477https://p4ppullzone.b-cdn.net/api_v2/exercises/49/trainer_media/loop_49_1_simple_20171130_140141.mp432017-11-30yesnoP4Phttps://passion4profession.net/en/exercises/biceps/barbell-curls-50https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/cover_50_1_simple__20170206_140957.pngBarbell CurlsBarbell curls are a staple in any bicep training routine. This exercise can be done with a barbell or Olympic bar. When performed regularly, it helps build bigger biceps and increases strength. The main muscles involved in this movement are the biceps and forearms as well as stabilizer muscles, such as the anterior deltoid, traps, and wrist flexors.https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/loop_50_1_simple_20170112_091207.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/bicipiti/curl-col-bilanciere-50https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/cover_50_1_simple__20170206_140957.pngCurl col bilanciereI curl con bilanciere sono degli esercizi di base in ogni programma di allenamento dei bicipiti. Questo esercizio può essere svolto con un bilanciere o una barra olimpica. Quando viene eseguito regolarmente, aiuta a ingrandire i bicipiti, migliorandone la forza. I muscoli principali coinvolti in questo movimento sono quelli di bicipiti e avambracci, oltre ai muscoli stabilizzatori, come i deltoidi anteriori, i trapezi e i flessori del polso.https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/loop_50_1_simple_20170112_091207.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/biceps/curls-con-barra-50https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/cover_50_1_simple__20170206_140957.pngCurls con barraLos curls con barra son un ejercicio esencial en cualquier rutina de entrenamiento de bíceps. Este ejercicio se puede hacer con una barra o una barra olímpica. Si se realiza con frecuencia, ayuda a desarrollar el volumen de los bíceps y la fuerza. Los principales músculos que participan en este movimiento son los bíceps y los antebrazos, así como los músculos estabilizadores, como el deltoides anterior, el trapecio y los flexores de la muñeca.https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/loop_50_1_simple_20170112_091207.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/biceps/curls-avec-halteres-50https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/cover_50_1_simple__20170206_140957.pngCurls avec haltèresLorsqu'il est effectué régulièrement, il permet de sculpter de plus gros biceps et il augmente la force. Les muscles principaux concernés par ce mouvement sont les biceps et les avant-bras ainsi que les muscles stabilisateurs, tels que le deltoïde antérieur, les trapèzes et les muscles fléchisseurs des poignets.https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/loop_50_1_simple_20170112_091207.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/bizeps/langhantelcurls-50https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/cover_50_1_simple__20170206_140957.pngLanghantelcurlsLanghantelcurls sind ein Klassiker des Bizeps-Trainingsprogramms. Verwenden Sie hierfür eine Langhantel oder Olympic-Hantel. Bei regelmäßiger Anwendung führt diese Übung zu mehr Umfang und Kraft im Bizeps. Zu den wichtigsten beteiligten Muskeln gehören der Bizeps und die Unterarme sowie die Stabilisationsmuskulatur, darunter die vorderen Deltamuskeln, der Trapezius und der Handgelenkbeuger.https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/loop_50_1_simple_20170112_091207.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/biceps/rosca-direta-com-barra-50https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/cover_50_1_simple__20170206_140957.pngRosca Direta com BarraA rosca direta com barra é um requisito em qualquer treino de bíceps. Este exercício pode ser feito com uma barra reta ou olímpica. Quando feito da forma correta, ele ajuda a aumentar o tamanho e a força do bíceps. Os principais músculos envolvidos neste movimento são o bíceps e os antebraços, bem como músculos estabilizadores como deltoide anterior, trapézios e flexores dos punhos.https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/loop_50_1_simple_20170112_091207.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/бицепс/подъем-штанги-на-бицепс-50https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/cover_50_1_simple__20170206_140957.pngПодъем штанги на бицепсПодъем штанги на бицепс — это одно из основных упражнений в любой процедуре тренировок бицепсов. Это упражнение можно выполнять со штангой или грифом для олимпийской штанги. При регулярном выполнении это упражнение помогает нарастить бицепсы и увеличить силу. Основные мышцы, задействованные в этом упражнении, — это бицепсы и предплечья, а также стабилизирующие мышцы, такие как передние дельтовидные мышцы, трапециевидные мышцы и сгибатели запястий.https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/loop_50_1_simple_20170112_091207.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/pazı/barbell-bukme-50https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/cover_50_1_simple__20170206_140957.pngBarbell BükmeBarbell bükme, herhangi bir biseps antrenman rutininde temeldir. Bu egzersiz bir barbell veya bir Olimpik demir ile yapılabilir. Düzenli olarak yapıldığında daha büyük bisepsler oluşturmaya yardımcı olur ve gücü artırır. Bu hareketin ilgili olduğu ana kaslar, bisepsler ve ön kollar, ayrıca ön deltoid, trapezius ve bilek fleksor kasları gibi dengeleyici kaslardır.https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/loop_50_1_simple_20170112_091207.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/العضلة-الثنائية/لفات-البار-50https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/cover_50_1_simple__20170206_140957.pngلفات البارلفات البار هي عنصر رئيسي في أي روتين تدريب للعضلة الثنائية. هذا التدريب يمكن أن يتم باستخدام بار أو بار أوليمبي. عندما يتم بانتظام، يساعد على بناء عضلة خلفية أكبر وزيادة القوة. العضلات الرئيسية المرتبطة بهذه الحركة هي العضلة الخلفية والساعدين بالإضافة إلى العضلات المثبتة مثل الدالية الأمامية والعضلة شبه المنحرفة والعضلات القابضة في المعصم.https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/loop_50_1_simple_20170112_091207.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/上腕二頭筋/バーベルカールズ-50https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/cover_50_1_simple__20170206_140957.pngバーベルカールズバーベルカールは、二頭筋トレーニングルーチンの定番です。 この運動は、バーベルやオリンピックバーで行うことができます。 定期的に行うと、それは二頭筋の増強に役立ちます。 この運動に関与する主な筋肉は、前三角筋、僧坊筋、手首屈筋などの安定化筋肉のみならず、二頭筋、前腕です。https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/loop_50_1_simple_20170112_091207.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/이두근/바벨-컬-50https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/cover_50_1_simple__20170206_140957.png바벨 컬바벨 컬은 이두박근 단련 코스에 중요한 운동입니다. 이 운동은 바벨이나 올림픽 바를 사용합니다. 정기적으로 실시하면 이두박근의 크기가 증가하고 근력이 증가합니다. 이 운동과 관련된 근육은 이두박근과 팔뚝근 그리고 전방 삼각근, 승모근 및 손목 굴근과 같은 안정근입니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/loop_50_1_simple_20170112_091207.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/biceps/uginanie-ze-sztanga-50https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/cover_50_1_simple__20170206_140957.pngUginanie ze sztangąUginanie ze szangą to podstawa każdego ustalonego terningu mięśni dwugłowych. Ćwiczenie to można wykonywać ze sztangą lub drążkiem olimpijskim. Wykonywane regularnie, pomaga w budowaniu większego bicepsu i zwiększa siłę. Główne mięśnie zaangażowane w ćwiczenie to mięśień dwugłowy i przedramiona, jak rówież mięśnie stabilizujące, przednio naramienne, czworoboczne i prmieniowe nadgarstka.https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/loop_50_1_simple_20170112_091207.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/二头肌/杠铃弯举-50https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/cover_50_1_simple__20170206_140957.png杠铃弯举杠铃弯举是任何二头肌训练常规的主要部分。 这个练习可以用杠铃或奥林匹克杠进行。 当定期练习时，它有助于打造更大的二头肌和增加力量。 参与这种运动的主要肌肉是二头肌和前臂以及稳定肌，例如前三角肌、trap和腕屈肌。https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/loop_50_1_simple_20170112_091207.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/biceps/barbell-curls-50https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/cover_50_1_simple__20170206_140957.pngBarbell CurlsBarbell curls zijn een basis in elke biceps trainingsroutine. Deze oefening kan uitgevoerd worden met een barbell of een Olympische bar. Indien de oefening regelmatig uitgevoerd wordt, helpt het grotere biceps te ontwikkelen en bevordert de kracht. De voornaamst gebruikte spieren in deze oefening zijn de biceps en voorarmen alsook de stabilisatiespieren, zoals de voorste schouderspieren, traps en polsflexoren.https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/loop_50_1_simple_20170112_091207.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/biceps/skivstangscurl-50https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/cover_50_1_simple__20170206_140957.pngSkivstångscurlSkivstångscurl är otroligt viktigt i varje träningsrutin. Denna övning kan göras med en skivstång eller en Olympic-bar. När den utförs regelbundet, hjälper den till att bygga större biceps och öka din styrka. De viktigaste musklerna som är involverade i denna rörelse är biceps och underarmar samt stabilisator-muskler, såsom den främre deltoideus och handleds-flexors.https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/loop_50_1_simple_20170112_091207.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/biceps/vægtstangs-curls-50https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/cover_50_1_simple__20170206_140957.pngVægtstangs-curlsVægtstangs-curls er vigtige for enhver biceps-træning. Øvelsen kan udføres med en en vægtstang eller en Olympisk stang. Når den udføres regelmæssigt, hjælper den med at opbygge større og stærkere biceps. Hovedmusklerne involveret i bevægelsen er biceps og underarme, samt de stabiliserende muskler såsom forreste deltamuskel, trapezius og håndledsbøjere.https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/loop_50_1_simple_20170112_091207.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/hauis/hauiskaanto-levytangolla-50https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/cover_50_1_simple__20170206_140957.pngHauiskääntö levytangollaHauiskääntö levytangolla kuuluu olennaisena osana jokaiseen koukistajalihasten treeniin. Tämä liike voidaan suorittaa levytangolla tai olympiatangolla. Säännöllisesti tehtynä se auttaa rakentamaan suuret hauikset ja kasvattaa voimaa. Tämä liike aktivoi pääasiassa koukistajalihaksia ja kyynärvarsia sekä vakauttajalihaksia, kuten etummaista hartialihasta, epäkäslihaksista ja ranteen koukistajia.https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/loop_50_1_simple_20170112_091207.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/biceps/barbell-curls-50https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/cover_50_1_simple__20170206_140957.pngBarbell CurlsBarbell curls er et fast innslag i enhver bicep-treningsrutine. Denne øvelsen kan gjøres med en vektstang eller olympiske bar. Når den utføres regelmessig, hjelper den til å bygge større biceps og øker styrken. De viktigste musklene som er involvert i denne bevegelsen er biceps og underarmer, samt stabilisator muskler, slik som fremre deltoid, traps, og håndledds-flexors.https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/loop_50_1_simple_20170112_091207.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/biceps/flexii-cu-haltera-50https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/cover_50_1_simple__20170206_140957.pngFlexii cu halterăFlexiile cu halteră reprezintă un element fundamental în orice rutină de antrenament al bicepșilor. Acest exercițiu poate fi efectuat cu o halteră sau cu o bară olimpică. Atunci când este efectuat în mod regulat, acesta ajută la dezvoltarea unor bicepși mari și sporește forța. Principalii mușchi implicați în această mișcare sunt bicepșii și antebrațele, precum și mușchii de stabilizare, cum ar fi deltoidul posterior, mușchii trapezi și flexorii încheieturii mâinii.https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/loop_50_1_simple_20170112_091207.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/δικεφαλος/αρσεις-με-μπαρα-50https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/cover_50_1_simple__20170206_140957.pngΆρσεις Με ΜπάραΟι άρσεις σε μπάρα είναι βασικές σε κάθε πρόγραμμα εκγύμνασης δικεφάλων. Αυτή η άσκηση μπορεί να γίνει με απλή μπάρα ή μπάρα Ολυμπιακών προδιαγραφών. Όταν εκτελείται συχνά, βοηθά στο χτίσιμο μεγαλύτερων δικεφάλων και αυξάνει τη δύναμη. Οι μύες που δουλεύονται κυρίως σε αυτή την κίνηση είναι οι δικέφαλοι και οι βραχίονες καθώς και οι μύες στήριξης, όπως οι εξωτερικοί δελτοειδείς, οι τραπεζοειδείς και οι καμπτήρες του καρπού.https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/loop_50_1_simple_20170112_091207.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/बाइसेप्स/बारबेल-कर्ल-50https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/cover_50_1_simple__20170206_140957.pngबारबेल कर्लकिसी भी बाइसेप्स प्रशिक्षण रूटीन में बारबेल कर्ल प्रमुख कसरत है। इसे बारबेल या ओलिंपिक बार से किया जा सकता है। जब इसे नियमित रूप से किया जाता है तब यह बड़ी और मजबूत बाइसेप्स के निर्माण में मदद करती है। इस मूवमेंट में मुख्य रुप्प से बाइसेप्स और अग्र भुजाओं की मांसपेशियां, साथ ही स्टेबलाइजर मांसपेशियां जैसे एंटीरियर डेल्टॉयड, ट्रैप्स और रिस्ट फ्लेक्सर्स शामिल होती हैं।https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/loop_50_1_simple_20170112_091207.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/bisep/349-50https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/cover_50_1_simple__20170206_140957.png349351https://p4ppullzone.b-cdn.net/api_v2/exercises/50/trainer_media/loop_50_1_simple_20170112_091207.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/forearms/barbell-wrist-curls-58https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/cover_58_1_simple__20170206_140004.pngBarbell Wrist CurlsBarbell wrist curls isolate the forearms and help build a stronger grip. This exercise can be done from a standing or sitting position, or by using a flat bench for support. You may also use a dumbbell instead of a bar. Watch your form and keep the rep timing slow. When done the right way, this move improves grip flexibility and strength.https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/loop_58_1_simple_20170112_091454.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/avambracci/curl-dei-polsi-con-bilanciere-58https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/cover_58_1_simple__20170206_140004.pngCurl dei polsi con bilanciereI curl dei polsi con bilanciere isolano gli avambracci e aiutano a rafforzare la presa. Questo esercizio può essere eseguito da posizione eretta o seduta, o utilizzando una panca piatta come supporto. Puoi anche usare un manubrio, anziché una barra. Fai attenzione alla postura ed esegui le ripetizioni lentamente. Quando l'esercizio viene svolto correttamente, il movimento migliora la flessibilità e la forza della presa.https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/loop_58_1_simple_20170112_091454.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/antebrazos/curls-de-muneca-con-barra-58https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/cover_58_1_simple__20170206_140004.pngCurls de muñeca con barraLos curls de muñeca con barra aíslan los antebrazos y ayudan a obtener un agarre más fuerte. Este ejercicio se puede realizar de pie o sentado, o en un banco plano como apoyo. También puedes utilizar una mancuerna en lugar de una barra. Controla tu postura y mantén un ritmo de repetición lento. Si se realiza de manera correcta, este movimiento mejora la fuerza y la flexibilidad de agarre.https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/loop_58_1_simple_20170112_091454.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/avant-bras/curls-des-poignets-avec-barre-d-halteres-58https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/cover_58_1_simple__20170206_140004.pngCurls des poignets avec barre d'haltèresLes curls de poignets avec barres d'haltères isolent les avant-bras et permettent d'obtenir une poigne plus puissante. Cet exercice peut être effectué en position debout ou assise ou en s'appuyant sur un banc. Vous pouvez également utiliser des haltères au lieu d'une barre. Suivez les consignes et gardez un rythme lent. Lorsqu'il est effectué correctement, ce mouvement augmente la flexibilité et la force de votre poigne.https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/loop_58_1_simple_20170112_091454.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/unterarme/unterarm-curls-mit-langhantel-58https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/cover_58_1_simple__20170206_140004.pngUnterarm-Curls mit LanghantelUnterarm-Curls mit Langhantel isolieren die Unterarme und stärken die Greifmuskulatur. Diese Übung kann stehend oder sitzend bzw. zur Unterstützung auch auf der Flachbank ausgeführt werden. Sie können auch eine Kurzhantel statt einer Langhantel verwenden. Achten Sie stets auf Ihre Körperhaltung und führen Sie die Wiederholungen langsam aus. Wenn korrekt ausgeführt, verbessert diese Bewegung die Griffflexibilität und Kraft.https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/loop_58_1_simple_20170112_091454.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/antebracos/rosca-de-punho-58https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/cover_58_1_simple__20170206_140004.pngRosca de PunhoA rosca de punho isola os antebraços e ajuda a melhorar a pegada. Este exercício pode ser feito de uma posição em pé ou sentado, ou utilizando um banco reto para apoio. Você também pode utilizar um halter no lugar de uma barra. Tome cuidado com sua forma e mantenha o tempo de repetição lento. Quando feito da forma correta, este movimento ajuda a melhorar a flexibilidade e a força da pegada.https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/loop_58_1_simple_20170112_091454.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/предплечья/сгибание-запястии-со-штангои-58https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/cover_58_1_simple__20170206_140004.pngСгибание запястий со штангойСгибание запястий со штангой изолирует предплечья и помогает усилить захват. Это упражнение может выполняться из положения стоя или сидя, а также с помощью плоской скамьи для поддержки. Вы также можете использовать гантели вместо штанги. Следите за своей позой и медленно выполняйте повторы. При правильном выполнении это упражнение улучшает гибкость и силу захвата.https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/loop_58_1_simple_20170112_091454.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/onkol/barbell-bilek-bukme-58https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/cover_58_1_simple__20170206_140004.pngBarbell Bilek BükmeBarbell bilek bükme, ön kolları ayırır ve daha güçlü bir kavrama oluşturmaya yardımcı olur. Bu egzersiz ayakta veya oturur pozisyonda veya destek için düz bir benç kullanılarak yapılabilir. Ayrıca bir demir yerine bir dambıl da kullanabilirsiniz. Duruşunuzu takip edin ve tekrarlama zamanlamasını yavaş tutun. Bu hareket doğru şekilde yapıldığında, kavrama esnekliğini ve gücü geliştirir.https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/loop_58_1_simple_20170112_091454.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/الساعد/لفات-المعصم-مع-البار-58https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/cover_58_1_simple__20170206_140004.pngلفات المعصم مع الباريقوم تمرين لفات المعصم مع البار بعزل الساعدين ويساعد على بناء قبضة أكثر قوة. يمكن القيام بهذا التمرين أثناء الوقوف أو الجلوس، أو باستخدام مقعد مسطح للدعم. في إمكانك أيضاً استخدام دمبل بدلاً من البار. راقب هيئتك واجعل توقيت الجولة بطيء. عند القيام بالحركة بطريقة صحيحة، تزيد هذه الحركة من مرونة وقوة القبضة.https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/loop_58_1_simple_20170112_091454.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/前腕/バーベル手首カール-58https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/cover_58_1_simple__20170206_140004.pngバーベル手首カールバーベル手首カールは銃器を分離させ、握力を強化する上で役立ちます。 この運動は立っている、または座っているポジションで、あるいは支えてくれる平らなベンチを利用して行うことができます。 バーの代わりにダンベルを使うこともできます。 フォームに注意し、繰り返しのタイミングをスローに維持します。 すぐに行うときは、この動きは握力の柔軟性と強度を向上させます。https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/loop_58_1_simple_20170112_091454.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/전완/바벨-리스트-컬-58https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/cover_58_1_simple__20170206_140004.png바벨 리스트 컬바벨 리스트 컬은 손목만을 단련시키고 악력을 강화시킵니다. 이 운동은 서서도 할 수 있고, 앉아서도 가능하며 평평한 벤치를 지지대로 사용할 수도 있습니다. 덤벨 대신 바를 사용할 수도 있습니다. 올바른 자세 유지에 힘쓰고 1회 반복 시간도 가능한 천천히 유지해야니다. 올바른 방법으로 시행하면 악력이 강화되고 유연성도 증가합니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/loop_58_1_simple_20170112_091454.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/przedramiona/uginanie-nadgarstkow-ze-sztanga-58https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/cover_58_1_simple__20170206_140004.pngUginanie nadgarstków ze sztangąUginanie nadgarstków ze sztangą izoluje przedramię i pomaga budować silniejszy uchwyt. Ćwiczenie to można wykonywać z pozycji stojącej lub siedzącej lub wspierając się na płaskiej ławce. Można również korzystać z ciężarków zamiast drążka. Uważaj na formę i wykonuj powtórzenia powoli. Te ćwiczenie, wykonane prawidłowo usprawni elastyczność i siłę chwytu.https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/loop_58_1_simple_20170112_091454.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/前臂/杠铃卷腕-58https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/cover_58_1_simple__20170206_140004.png杠铃卷腕杠铃卷腕隔离firearms，并帮助打造更强大的握力。 这种锻炼可以站立或坐姿，或通过使用平板凳进行支撑来做。 您也可以使用哑铃代替杠铃。 观察您的形态，并保持重复的时间缓慢。 当以正确的方式进行时，这个动作提高握力的灵活性和强度。https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/loop_58_1_simple_20170112_091454.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/onderarmen/barbell-wrist-curls-58https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/cover_58_1_simple__20170206_140004.pngBarbell Wrist CurlsBarbell wrist curls isoleren de voorarmen en helpen een sterkere grip op te bouwen. Deze oefening kan staand of zittend gedaan worden of door een plat bankje te gebruiken als steun. Je kan ook een dumbbell gebruiken in plaats van een barbell. Let op je houding en hou de herhalingssnelheid traag. Wanneer de oefening juist wordt uitgevoerd, verbetert het de grip, flexibiliteit en kracht.https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/loop_58_1_simple_20170112_091454.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/underarmar/skiv-vristbojningar-58https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/cover_58_1_simple__20170206_140004.pngSkiv-vristböjningarSkiv-vristböjningar isolerar musklerna och hjälper till att bygga ett starkare grepp. Denna övning kan göras från en stående eller sittande ställning, eller genom att använda en platt bänk för stöd. Du kan också använda en hantel i stället för en bar. Håll koll på din form, och håll timingen långsam. När den görs på rätt sätt, förbättrar den också ditt grepps flexibilitet och styrka.https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/loop_58_1_simple_20170112_091454.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/underarme/handled-curls-med-vægtstang-58https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/cover_58_1_simple__20170206_140004.pngHåndled-curls med vægtstangHåndled-curls med vægtstang isolerer overarmene, og hjælper med at opbygge et stærkere greb. Øvelsen kan udføres stående eller siddende, eller ved at anvende en flad bænk som støtte. Du kan anvende en håndvægt i stedet for en vægtstang. Udfør øvelsen korrekt med langsomme bevægelser. Når udført korrekt, forbedres dit grebs styrke og fleksibilitet.https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/loop_58_1_simple_20170112_091454.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/kyynarvarret/rannekierrot-levytangolla-58https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/cover_58_1_simple__20170206_140004.pngRannekierrot levytangollaRannekierrot levytangolla eristävät kyynärvarret ja auttavat kehittämään vahvemman otteen. Tämä liike voidaan tehdä istuvassa tai seisovassa asennossa tai käyttämällä tasaista penkkiä tukena. Voit myös käyttää käsipainoja levytangon sijaan. Suorita liike ohjeiden mukaan ja hitaasti. Oikein suoritettuna tämä liike parantaa taipuisuutta ja lisää voimaa.https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/loop_58_1_simple_20170112_091454.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/underarmer/barbell-wrist-curls-58https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/cover_58_1_simple__20170206_140004.pngBarbell Wrist CurlsBarbell wrist curls isolerer underarmen og hjelper til med å bygge et sterkere grep. Denne øvelsen kan gjøres i stående eller sittende posisjon, eller ved å bruke en flat benk som støtte. Du kan også bruke småvekter(dumbbels) i stedet for en stang. Hold repitisjonene sakte. Når dette gjøres på riktig måte, forbedrer denne øvelsen grepets fleksibilitet og styrke.https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/loop_58_1_simple_20170112_091454.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/antebrate/flexie-cu-haltera-pentru-incheietura-mainii-58https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/cover_58_1_simple__20170206_140004.pngFlexie cu halteră pentru încheietura mâiniiFlexia cu halteră pentru încheietura mâinii izolează antebrațele și ajută la dezvoltarea unei apucături mai puternice. Acest exercițiu poate fi efectuat din picioare sau din poziție șezând, sau utilizând o bancă dreaptă ca sprijin. Puteți, de asemenea, utiliza o ganteră în loc de bară. Mențineți o poziție corectă a corpului și efectuați repetițiile încet. Atunci când este efectuată în mod corespunzător, această mișcare îmbunătățește flexibilitatea apucării și forța.https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/loop_58_1_simple_20170112_091454.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/πηχης/αρσεις-καρπων-με-μπαρα-58https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/cover_58_1_simple__20170206_140004.pngΆρσεις Καρπών Με ΜπάραΟι άρσεις καρπών με μπάρα απομονώνουν τους βραχίονες και βοηθούν στο χτίσιμο πιο δυνατού κρατήματος. Αυτή η άσκηση μπορεί να γίνει από όρθια ή καθιστή θέση, ή με τη χρήση επίπεδου πάγκου για υποστήριξη. Μπορείτε επίσης να χρησιμοποιήσετε αλτήρες αντί για μπάρα. Προσέξτε τη θέση του σώματός σας και κρατήστε το ρυθμό των επαναλήψεων αργό. Όταν εκτελείται σωστά, αυτή η κίνηση βελτιώνει την ευλυγισία και τη δύναμη.https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/loop_58_1_simple_20170112_091454.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/अग्रबाहु/बारबेल-रिस्ट-कर्ल-58https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/cover_58_1_simple__20170206_140004.pngबारबेल रिस्ट कर्लबारबेल रिस्ट कर्ल अग्र भुजाओं पर असर डालती है और मजबूत पकड़ बनाने में मदद करती है। इस कसरत को खड़े रह कर या बैठ कर, या समर्थन के लिए एक समतल बेंच का उपयोग करके भी किया जा सकता है। आप डंबल की बजाय बार का भी उपयोग कर सकते हैं। अपनी मुद्रा का ध्यान रखें और इसे जल्दी-जल्दी ना दोहराएं। जब इसे सही ढंग से किया जाता है तब यह कसरत पकड़ के लचीलेपन और उसकी मजबूती में सुधार करती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/loop_58_1_simple_20170112_091454.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/lengan-bawah/295-58https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/cover_58_1_simple__20170206_140004.png295297https://p4ppullzone.b-cdn.net/api_v2/exercises/58/trainer_media/loop_58_1_simple_20170112_091454.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/triceps/dips-with-2-benches-59https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/cover_59_1_simple__20170206_140056.pngDips with 2 BenchesThis bodyweight exercise adds real mass to your triceps. It requires little equipment and can be done pretty much anywhere. In addition to the triceps, it works your chest and shoulders. As you progress, place a weight plate on your lap for increased resistance.https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/loop_59_1_simple_20170112_091819.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/tricipiti/dip-con-2-panche-59https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/cover_59_1_simple__20170206_140056.pngDip con 2 pancheQuesto esercizio per il corpo fa davvero incrementare la massa dei tricipiti. Non richiede un'attrezzatura particolare e può essere eseguito praticamente ovunque. Oltre a lavorare sui tricipiti, sviluppa anche petto e spalle. Quando sarai allenato, posiziona un peso piatto nell'addome per ottenere una maggiore resistenza.https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/loop_59_1_simple_20170112_091819.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/triceps/fondos-entre-bancos-59https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/cover_59_1_simple__20170206_140056.pngFondos entre bancosEste ejercicio de peso corporal aumenta considerablemente la masa de los tríceps. Requiere poco equipamiento y se puede hacer casi en cualquier lugar. Además de los tríceps, trabaja el pecho y los hombros. A medida que progreses, colócate una placa de peso en el regazo para aumentar la resistencia.https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/loop_59_1_simple_20170112_091819.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/triceps/barres-paralleles-avec-deux-bancs-59https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/cover_59_1_simple__20170206_140056.pngBarres parallèles avec deux bancsCet exercice de musculation sans charges fait vraiment gagner de la masse à vos triceps. Il demande très peu d'équipements et peut être effectué à peu près partout. En plus des triceps, il fait travailler votre torse et vos épaules. En progressant, placez un poids sur vos cuisses pour plus de résistance.https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/loop_59_1_simple_20170112_091819.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/trizeps/dips-mit-zwei-banken-59https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/cover_59_1_simple__20170206_140056.pngDips mit zwei BänkenDiese Körpergewichtsübung baut viel Muskelmasse im Trizeps auf. Sie braucht so gut wie keine Ausrüstung und kann fast überall ausgeführt werden. Zusätzlich zum Trizeps definiert sie Brust und Schultern. Wenn Sie weiter fortgeschritten sind, können Sie für einen erhöhten Widerstand eine Hantelscheibe auf ihren Bauch legen.https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/loop_59_1_simple_20170112_091819.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/triceps/repulsao-entre-dois-bancos-59https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/cover_59_1_simple__20170206_140056.pngRepulsão Entre Dois BancosEste exercício adiciona massa real a seu tríceps. Ele requer pouco equipamento, e pode ser feito praticamente em qualquer lugar. Além do tríceps, ele trabalha seu peitoral e ombros. À medida que você progride, posicione um peso em seu colo para aumentar a resistência.https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/loop_59_1_simple_20170112_091819.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/трицепс/опускание-с-2-скамьями-59https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/cover_59_1_simple__20170206_140056.pngОпускание с 2 скамьямиЭто упражнение с использованием веса тела позволяет существенно увеличить массу ваших трехглавых мышц. Для него требуется мало оборудования, и его можно выполнять практически повсюду. Помимо трехглавых мышц, оно также разрабатывает грудь и плечи. По мере улучшения выполнения упражнения поместите блин штанги на колени для увеличения сопротивления.https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/loop_59_1_simple_20170112_091819.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/triseps/2-bencle-dalma-59https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/cover_59_1_simple__20170206_140056.png2 Bençle DalmaBu vücut ağırlık egzersizi, trisepslerinize gerçek kütleyi kazandırır. Sadece birkaç ekipman gereklidir ve hemen hemen her yerde yapılabilir. Trisepslere ek olarak göğsünüzü ve omuzlarınızı çalıştırır. Direncinizi artırmak için ilerledikçe kucağınıza bir ağırlık plakası yerleştirin.https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/loop_59_1_simple_20170112_091819.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/العضلة-الثلاثية/الانخفاض-باستخدام-مقعدين-59https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/cover_59_1_simple__20170206_140056.pngالانخفاض باستخدام مقعدينتمرين ثقل الجسم هذا يضيف كتلة كبيرة لعضلاتك الثنائية. يتطلب القليل من المعدات ويمكن أداؤه تقريباً في أي مكان. بالإضافة إلى العضلات ثنائية الرؤوس، يعمل هذا التمرين على الصدر والأكتاف. أثناء تطورك في أداء التمرين، استخدم لوحة ثقل على رجليك لزيادة المقاومة.https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/loop_59_1_simple_20170112_091819.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/上腕三頭筋/2つのベンチでのディップ-59https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/cover_59_1_simple__20170206_140056.png2つのベンチでのディップこのボディウェイトトレーニングは三頭筋の実際の量を増やします。 それは機器をほとんど必要とせず、どこでも行うことができます。 三頭筋に加えて、胸と肩に作用します。 進むにつれて、抵抗を高めるために膝の上にウエイトプレートを置いてください。https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/loop_59_1_simple_20170112_091819.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/삼두근/2-벤치-딥-59https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/cover_59_1_simple__20170206_140056.png2 벤치 딥이 웨이트 운동은 삼두박근을 키우는데 정말 효과적입니다. 이 운동은 기구가 거의 필요 없어 어디서나 할 수 있습니다. 삼두박근 뿐만 아니라 가슴과 어깨 근육도 단련시킵니다. 운동력이 진전되면 무릎에 무거운 물체를 올려 놓고 하면서 저항력을 키울 수 있습니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/loop_59_1_simple_20170112_091819.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/triceps/obnizenia-z-2-ławkami-59https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/cover_59_1_simple__20170206_140056.pngObniżenia z 2 ławkamiTo ćwiczenie masy ciała dodaje prawdziwej masy Twojemu mięśniowi trójgłowemu. Nie wymaga ono wielu przyrządów i można je wykonać niemal wszędzie. Oprócz mięśni trójgłowych ćwiczy również klatkę piersiowąi ramiona. W miarę postępu, aby zwiększyć opór, połóż dodatkowe obciążenie na udach.https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/loop_59_1_simple_20170112_091819.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/三头肌/双凳屈伸-59https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/cover_59_1_simple__20170206_140056.png双凳屈伸这种体重锻炼为您的肱三头肌增加了真实的质量。 它需要很少的设备，几乎可以在任何地方做。 除了三头肌，它还锻炼您的胸部和肩膀。 当您取得进步时，可在您的腿上放一个重量板增加阻力。https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/loop_59_1_simple_20170112_091819.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/triceps/dips-met-2-bankjes-59https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/cover_59_1_simple__20170206_140056.pngDips met 2 bankjesDeze lichaamsgewichtoefening voegt echt massa toe aan je triceps. Het vereist weinig materiaal en kan praktisch overal gedaan worden. Naast de triceps traint het ook je borst- en schouderspieren. Naarmate je vordert, kan je een gewicht op je schoot leggen voor meer weerstand.https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/loop_59_1_simple_20170112_091819.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/triceps/dippa-mellan-tva-bankar-59https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/cover_59_1_simple__20170206_140056.pngDippa mellan två bänkarDenna kroppsviktsövning lägger en verklig massa till dina triceps. Den kräver lite utrustning och kan göras hur mycket som helst. Förutom dina triceps, så hjälper den även ditt bröst och dina axlar. När du gör övningen, placera en viktplatta på knät för ökad resistens.https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/loop_59_1_simple_20170112_091819.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/triceps/dips-med-2-bænke-59https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/cover_59_1_simple__20170206_140056.pngDips med 2 bænkeDenne kropvægtsøvelse giver dine triceps virkelig fylde. Den kræver ikke meget udstyr, og kan udføres stort set overalt. Udover triceps træner den også bryst og skuldre. Efterhånden som du gør fremskridt, kan du anbringe en vægtplade i skødet for øget modstand.https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/loop_59_1_simple_20170112_091819.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/ojennuslihas/dipit-kahdella-penkilla-59https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/cover_59_1_simple__20170206_140056.pngDipit kahdella penkilläTämä kehon painolla suoritettava liike kasvattaa ojentajalihasten massaa. Sen tekemiseen tarvitaan yksinkertaisia välineitä ja se voidaan tehdä missä vain. Ojentajalihasten lisäksi se treenaa rintalihaksia ja hartioita. Edistyessäsi voit lisätä levypainon syliisi kasvattamaan vastusta.https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/loop_59_1_simple_20170112_091819.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/triceps/dips-med-2-benker-59https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/cover_59_1_simple__20170206_140056.pngDips med 2 benkerDenne kroppsvektsøvelsen legger til ekte muskelmasse i tricepsene dine. Den krever lite utstyr og kan gjøres nesten hvor som helst. I tillegg til triceps, trener den også bryst og skuldre. Etter som du blir bedre, plasser en vektskive på fanget for økt motstand.https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/loop_59_1_simple_20170112_091819.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/triceps/flotari-intre-doua-banci-59https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/cover_59_1_simple__20170206_140056.pngFlotări între două bănciAcest exercițiu de greutate corporală adaugă masă semnficativă la nivelul tricepșilor. Acesta necesită puțin echipament și poate fi executat aproape oriunde. Pe lângă tricepși, acesta antrenează pieptul și umerii. Pe măsură ce veți progresa, plasați un disc de greutate în poală pentru a spori rezistența.https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/loop_59_1_simple_20170112_091819.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/τρικεφαλος/βυθισεις-σε-διζυγο-59https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/cover_59_1_simple__20170206_140056.pngΒυθίσεις σε ΔίζυγοΑυτή η άσκηση με το βάρος του σώματος προσθέτει πραγματικά όγκο στους τρικέφαλούς σας. Χρειάζεται ελάχιστο εξοπλισμό και μπορεί να εκτελεστεί σχεδόν παντού. Πέρα από τους τρικέφαλους, δουλεύει το στήθος και τους ώμους σας. Όσο βελτιώνεστε, τοποθετήστε πάνω στα γόνατά σας ένα δίσκο βάρους για αυξημένη αντίσταση.https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/loop_59_1_simple_20170112_091819.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/ट्राइसेप्स/2-बेंचों-के-साथ-डिप्स-59https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/cover_59_1_simple__20170206_140056.png2 बेंचों के साथ डिप्सशरीर के वजन का उपयोग करके यह कसरत आपकी ट्राइसेप्स के आकार को बढ़ाती है। इसे छोटे उपकरण की आवश्यकता होती है और इसे लगभग कहीं पर भी किया जा सकता है। ट्राइसेप्स के अतिरिक्त यह आपकी छाती और कंधों पर भी काम करती है। आप जब इसमें माहिर हो जाते हैं तब ज्यादा प्रतिरोध बढ़ाने के लिए अपनी जांघों पर भार रखें।https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/loop_59_1_simple_20170112_091819.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/trisep/301-59https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/cover_59_1_simple__20170206_140056.png301303https://p4ppullzone.b-cdn.net/api_v2/exercises/59/trainer_media/loop_59_1_simple_20170112_091819.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/biceps/concentration-curl-65https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/cover_65_1_left__20170206_140158.pngConcentration CurlThis classic isolation move help develop strong biceps and forearms. It yields up to 97 percent biceps activity compared to preacher curls (69 percent) and barbell curls (76 percent). For best results work your weakest side first. Do this exercise at least once a week to really gain size.https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/loop_65_1_left_20170112_092106.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/bicipiti/curl-concentrato-65https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/cover_65_1_left__20170206_140158.pngCurl concentratoQuesto classico movimento di isolamento aiuta a ottenere bicipiti e avambracci più forti. Permette ai bicipiti di lavorare al 97% rispetto ai preacher curl (69 percento) e ai curl con bilanciere (76 percento). Per risultati migliori, inizia prima con il lato più debole. Esegui questo esercizio almeno una volta alla settimana per ingrossare davvero il muscolo.https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/loop_65_1_left_20170112_092106.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/biceps/curl-concentrado-65https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/cover_65_1_left__20170206_140158.pngCurl concentradoEste clásico movimiento de aislamiento ayuda a fortalecer los bíceps y antebrazos. Ejercita las fibras musculares del bíceps en hasta el 97 por ciento en comparación con los curls predicador (69 por ciento) y los curls con barra (76 por ciento). Para obtener los mejores resultados, empieza trabajando tu lado más débil. Haz este ejercicio al menos una vez a la semana para ganar mucho volumen.https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/loop_65_1_left_20170112_092106.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/biceps/curl-concentration-65https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/cover_65_1_left__20170206_140158.pngCurl concentrationCet exercice d'isolation classique permet de développer des biceps et des avants-bras puissants. Il entraîne une activité des bicepts à hauteur de 97 % comparé aux curls preacher (69 %) et aux curls à la barre d'haltères (76 %). Pour obtenir de meilleurs résultats, tarvaillez d'abord votre côté le plus faible. Effectuez cet exercice au moins une fois pas semaine pour vraiment gagner en taille.https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/loop_65_1_left_20170112_092106.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/bizeps/konzentrationscurl-65https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/cover_65_1_left__20170206_140158.pngKonzentrationscurlDieses klassische Isolationsbewegung dient zum Aufbau kräftiger Bizeps- und Unterarmmuskeln. Der Bizeps ist bei dieser Übung um 97 % stärker beansprucht als beim Preacher-Curl (69 %) und den Langhantelcurls (76 %). Um die besten Ergebnisse zu erzielen, sollten Sie mir Ihrer schwachen Seite beginnen. Um wirklich an Armumfang zuzulegen, sollten Sie diese Übung mindestens einmal pro Woche ausführen.https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/loop_65_1_left_20170112_092106.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/biceps/rosca-concentrada-65https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/cover_65_1_left__20170206_140158.pngRosca ConcentradaEste movimento de isolamento clássico ajuda a desenvolver bíceps e antebraços mais fortes. Ele fornece até 97 por cento de atividade em comparação com a rosca scott (69 por cento) e rosca direta (76 por cento). Para melhores resultados, trabalhe primeiro seu lado mais fraco. Faça este exercício pelo menos uma vez por semana para realmente ganhar tamanho.https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/loop_65_1_left_20170112_092106.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/бицепс/концентрированное-сгибание-65https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/cover_65_1_left__20170206_140158.pngКонцентрированное сгибаниеЭто изоляционное движение помогает накачать сильные бицепсы и предплечья. Оно позволяет задействовать бицепсы на 97 процентов по сравнению с изолированными сгибаниями рук (69 процентов) и подъемом штанги на бицепс (76 процентов). Для получения наилучших результатов сначала разрабатывайте свою самую слабую сторону. Выполняйте это упражнение по крайней мере один раз в неделю, чтобы действительно увеличить размер бицепсов.https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/loop_65_1_left_20170112_092106.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/pazı/konsantrasyon-bukme-65https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/cover_65_1_left__20170206_140158.pngKonsantrasyon BükmeBu klasik ayırma hareketi, güçlü bisepsler ve ön kollar oluşturmaya yardımcı olur. Preacher bükme (yüzde 69) ve barbell bükme (yüde 76) ile kıyaslandığında yüzde 97'ye varan biseps etkinliği sağlar. En iyi sonucu almak için öncelikle zayıf tarafınızla çalışın. Gerçekten hacim kazanmak için bu egzersizi haftada en az bir kere yapın.https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/loop_65_1_left_20170112_092106.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/العضلة-الثنائية/لفة-التركيز-65https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/cover_65_1_left__20170206_140158.pngلفة التركيزحركة العزل الكلاسيكية هذه تساعد على تطوير العضلات الثنائية والسواعد القوية. تقدم نسبة تصل إلى 97 في المئة من نشاط العضلة الثنائية مقارناً بتمرين لفة الواعظ (69 في المئة) ولفات البار (76 في المئة). للحصول على أفضل النتائج، قم بالعمل على الجانب الأضعف أولاً. قم بعمل هذا التمرين على الأقل مرة في الأسبوع لتحصل على حجم.https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/loop_65_1_left_20170112_092106.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/上腕二頭筋/集中カール-65https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/cover_65_1_left__20170206_140158.png集中カールこの古典的な分離動作は強い二頭筋と前腕づくりに役立ちます。 これは、プリーチャーカール(69%)とバーベルカール(76%)に比較し、最大で97%の二頭筋活動を生み出します。 最良の結果を得るためには、最も弱い側を最初に取り組んでください。 実際に筋肉量を増やすには、少なくとも週1度この運動を行ってください。https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/loop_65_1_left_20170112_092106.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/이두근/컨센트레이션-컬-65https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/cover_65_1_left__20170206_140158.png컨센트레이션 컬이 운동은 이두박근과 팔뚝 근육을 강화하고 단련시키기 위한 클래식한 부분 운동입니다. 이 운동은 이두박근의 활동성을 97퍼센트나 증가시킵니다. 이는 프리쳐 컬(69 퍼센트)이나 바벨 컬(76퍼센트) 보다 훨씬 우수한 수치입니다. 약한 쪽부터 실시하면 최선의 효과를 얻을 수 있습니다. 최소 일주일에 한 번씩만 실시해도 근육의 크기가 학실히 증가합니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/loop_65_1_left_20170112_092106.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/biceps/skoncentrowane-ugiecie-65https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/cover_65_1_left__20170206_140158.pngSkoncentrowane ugięcieTe klasyczne ćwiczenie izolacyjne pomaga rozwinąć silne mięśnie dwugłowe i przedramiona. To ćwiczenie odpowiada za 97 procent aktywności mięśnia dwugłowego w porównaniu do uginania na modlitewniku (69 procent)i ugięć ze sztangą (79 procent). Aby uzyskać najlepsze rezultaty, ćwicz najpierw swoją słabszą stronę. Aby naprawdę powiększyć rozmiar, wykonuj to ćwiczenie co najmniej raz w tygodniu.https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/loop_65_1_left_20170112_092106.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/二头肌/集中弯举-65https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/cover_65_1_left__20170206_140158.png集中弯举这种经典的独立动作帮助发展强壮的二头肌和前臂。 与牧师弯举（69％）和杠铃弯举（76％）相比，它产生高达97％的二头肌活动。 为了获得最好的效果，首先锻炼您最弱的一面。 至少每周做一次锻炼，以获得真正的大小。https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/loop_65_1_left_20170112_092106.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/biceps/concentration-curl-65https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/cover_65_1_left__20170206_140158.pngConcentration CurlDeze klassieke isolatie-oefening helpt sterke biceps en voorarmen te ontwikkelen. Het levert tot 97 procent activatie van de biceps in vergelijking met preacher curls (69 procent) en barbell curls (76 procent). Train je zwakke kant eerst om de beste resultaten te verkrijgen. Doe deze oefening minstens één keer per week om echt massa bij te krijgen.https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/loop_65_1_left_20170112_092106.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/biceps/concentrerad-curl-65https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/cover_65_1_left__20170206_140158.pngConcentrerad curlDenna klassiska isolering hjälper till att utveckla starka biceps och underarmar. Denna övning ger upp till 97 procent mer biceps aktivitet jämfört med predikantcurls (69 procent) och skivstångscurl (76 procent). För bästa resultat använd din svagaste sida först. Gör denna övning minst en gång i veckan för att verkligen få resultat.https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/loop_65_1_left_20170112_092106.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/biceps/koncentrations-curl-65https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/cover_65_1_left__20170206_140158.pngKoncentrations-curlDenne klassiske isolerende øvelse hjælper med at udvikle stærke biceps og underarme. Den giver op til 97 procent biceps-aktivitet sammenlignet med preacher curls (69 procent) og håndvægt-curls (76 procent). Træn din svageste side først for det bedste resultat. Udfør øvelsen mindst én gan om ugen for virkelig at blive større.https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/loop_65_1_left_20170112_092106.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/hauis/keskitetty-hauiskaanto-65https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/cover_65_1_left__20170206_140158.pngKeskitetty hauiskääntöTämä klassinen eristävä liike auttaa kehittämään vahvat koukistajalihakset ja kyynärvarret. Se aktivoi koukistajia peräti 97 prosenttisesti verrattuna perinteisiin hauiskääntöihin (69 %) ja levytankokääntöihin (76 %). Saadaksesi parhaat tulokset treenaa ensin heikompi puoli. Tee tämä liike vähintään kerran viikossa kasvattaaksesi lihasten kokoa tuntuvasti.https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/loop_65_1_left_20170112_092106.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/biceps/konsentrasjons-curl-65https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/cover_65_1_left__20170206_140158.pngKonsentrasjons-CurlDenne grunnleggende isolerende øvelsen hjelper til med å styrke biceps og underarmer. Det gir opptil 97 prosent biceps aktivitet sammenlignet med preacher curls (69 prosent) og barbell curls (76 prosent). For best resultat arbeid på den svakeste siden først. Tren minst en en gang i uken for å bli større.https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/loop_65_1_left_20170112_092106.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/biceps/flexii-de-concentrare-65https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/cover_65_1_left__20170206_140158.pngFlexii de concentrareAceastă mișcare clasică izolată ajută la dezvoltarea unor bicepși și antebrațe puternice. Randamentul acestui exercițiu pentru bicepși este de 97 %, în comparație cu flexia antebrațelor pe brațe (69 %) și flexia cu halteră (76 %). Pentru a obține rezultate mai bune, antrenați mai întâi partea mai slabă. Efectuați acest exercițiu cel puțin o dată pe săptămână pentru a spori cu adevărat dimensiunea.https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/loop_65_1_left_20170112_092106.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/δικεφαλος/αρσεις-συγκεντρωσης-65https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/cover_65_1_left__20170206_140158.pngΆρσεις ΣυγκέντρωσηςΑυτή η κλασική κίνηση απομόνωσης βοηθά στην ανάπτυξη δυνατών δικεφάλων και βραχιόνων. Αποδίδει μέχρι και 97 τοις εκατό δραστηριότητα δικεφάλων σε σύγκρισή με τα preacher curls (69 τοις εκατό) και τις έλξεις με μπάρα (76 τοις εκατό). Για καλύτερα αποτελέσματα, δουλέψτε πρώτα την πιο αδύναμη πλευρά σας. Κάντε αυτή την άσκηση τουλάχιστον μια φορά την εβδομάδα για να κερδίσετε όγκο πραγματικά.https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/loop_65_1_left_20170112_092106.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/बाइसेप्स/concentration-curl-65https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/cover_65_1_left__20170206_140158.pngConcentration Curlयह क्लासिक पृथक मूव मजबूत बाइसेप्स और अग्र्भुजाओं के निर्माण में मदद करती है। प्रिचर कर्ल (69 प्रतिशत) और बारबेल कर्ल (76 प्रतिशत) की तुलना में इस कसरत से 97 प्रतिशत तक बाइसेप्स गतिविधि उत्पन्न करती है। उत्तम परिणामों के लिए पहले अपनी सबसे कमजोर साइड के लिए इस कसरत को करें। वास्तव में आकार में वृद्धि के लिए इस कसरत को कम से कम एक हफ्ते एक बार जरुर करें।https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/loop_65_1_left_20170112_092106.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/bisep/307-65https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/cover_65_1_left__20170206_140158.png307309https://p4ppullzone.b-cdn.net/api_v2/exercises/65/trainer_media/loop_65_1_left_20170112_092106.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/glutes/hip-extension-bent-knee-68https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/cover_68_1_left__20161220_163346.pngHip Extension Bent KneeThis exercise is a must do for those struggling with cellulite. When done right, it strengthens your glutes, tones your hamstrings, and shapes your legs.https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/loop_68_1_left_20170112_092427.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/glutei/estensione-dei-fianchi-a-ginocchia-piegate-68https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/cover_68_1_left__20161220_163346.pngEstensione dei fianchi a ginocchia piegateQuesto esercizio è un must per coloro che stanno combattendo la cellulite. Se fatto bene, rinforza i glutei, dà tono ai tendini dell ginocchia e modella le gambe.https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/loop_68_1_left_20170112_092427.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/gluteos/extension-de-cadera-con-rodilla-doblada-68https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/cover_68_1_left__20161220_163346.pngExtensión de cadera con rodilla dobladaEste ejercicio es imprescindible para quienes tienen celulitis. Si se hace correctamente, fortalece los glúteos, tonifica los músculos isquiotibiales y moldea las piernas.https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/loop_68_1_left_20170112_092427.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/fessiers/extension-de-la-hanche-genou-plie-68https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/cover_68_1_left__20161220_163346.pngExtension de la hanche, genou pliéCet exercice est un must pour ceux qui luttent avec la cellulite. Lorsque bien fait, il renforce vos fessiers, tonifie vos muscles ischio-jambiers et façonne vos jambes.https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/loop_68_1_left_20170112_092427.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/gesaß/huftstrecken-mit-gebeugtem-knie-68https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/cover_68_1_left__20161220_163346.pngHüftstrecken mit gebeugtem KnieDiese Übung ist ein Muss für alle, die Cellulitis loswerden möchten. Bei richtiger Ausführung wird das Gesäß gekräftigt und rückseitige Oberschenkel und Beine in Form gebracht.https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/loop_68_1_left_20170112_092427.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/gluteos/extensao-de-quadris-com-joelhos-dobrados-68https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/cover_68_1_left__20161220_163346.pngExtensão de Quadris com Joelhos DobradosEste exercício é essencial para quem tem problemas com celulite. Se feito corretamente, ele fortalecerá seus glúteos, tonificará seus músculos isquiotibiais e definirá suas pernas.https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/loop_68_1_left_20170112_092427.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/ягодицы/вытягивание-бедра-с-согнутым-коленом-68https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/cover_68_1_left__20161220_163346.pngВытягивание бедра с согнутым коленомЭто упражнение является обязательным для всех тех, кто борется с целлюлитом. При правильном выполнении оно укрепляет ягодичные мышцы, придает тонус бедрам и форму ногам.https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/loop_68_1_left_20170112_092427.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/kalca/bukuk-dizle-kalca-uzatma-68https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/cover_68_1_left__20161220_163346.pngBükük Dizle Kalça UzatmaBu egzersiz selülit ile sorun yaşayanların yapması gereken bir egzersizdir. Doğru şekilde yapıldığında, kalça kaslarınızı güçlendirir, hemstrings kaslarını şekillendirir ve bacaklarınıza şekil verir.https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/loop_68_1_left_20170112_092427.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/الأرداف/تمديد-الورك-وثني-الركبة-68https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/cover_68_1_left__20161220_163346.pngتمديد الورك وثني الركبةهذا التمرين ضروري لمن يعانون من السليوليت. عندما يتم بشكل صحيح، يقوي عضلاتك، ويعمل على تنغيم أوتار الركبة لديك، ويحسن شكل ساقيك.https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/loop_68_1_left_20170112_092427.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/臀筋/腰伸ばし膝曲げ-68https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/cover_68_1_left__20161220_163346.png腰伸ばし膝曲げこの運動はセルライトで苦労している人は必須です。 正しくやれば、お尻の筋肉を強くし、ハムストリング筋を整え、足の形を作ります。https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/loop_68_1_left_20170112_092427.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/둔근/힙-익스텐션-벤트-니-68https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/cover_68_1_left__20161220_163346.png힙 익스텐션 벤트 니이 운동은 셀룰라이트가 고민인 사람들에게 꼭 필요한 운동입니다. 올바르게 실시하면, 둔근이 강화되고 슬와부근의 모양이 잡히며 다리의 각선미가 살아납니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/loop_68_1_left_20170112_092427.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/posladki/prostowanie-stawu-biodrowego-ze-zgietym-kolanem-68https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/cover_68_1_left__20161220_163346.pngProstowanie stawu biodrowego ze zgiętym kolanemTo ćwiczenie idealnie nadaje się dla osób, które chcą się pozbyć cellulitu. Jeśli jest wykonywane poprawnie, wzmacnia mięśnie pośladkowe, napina ścięgna udowe i kształtuje nogi.https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/loop_68_1_left_20170112_092427.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/臀肌/臀部扩展膝盖弯曲-68https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/cover_68_1_left__20161220_163346.png臀部扩展膝盖弯曲对于纠结于臀部脂肪的人而言，这一动作是必做的。锻炼得当，能够增强臀大肌，调节腿筋，腿部塑形。https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/loop_68_1_left_20170112_092427.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/bilspieren/hip-extension-bent-knee-68https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/cover_68_1_left__20161220_163346.pngHip Extension Bent KneeDeze oefening is een must voor iedereen die met cellulitis worstelt. Wanneer het goed uitgevoerd wordt, versterkt het je bilspieren, verstevigt het je hamstrings en vormt het je benen.https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/loop_68_1_left_20170112_092427.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/sate/hoftutstrackning-med-bojt-kna-68https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/cover_68_1_left__20161220_163346.pngHöftutsträckning med böjt knäDen här övningen är ett måste för de som kämpar med celluliter. När den utförs korrekt stärker den dina sätesmuskler, tonar knäsenorna och formar dina ben.https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/loop_68_1_left_20170112_092427.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/balle/hoftestræk-bøjede-knæ-68https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/cover_68_1_left__20161220_163346.pngHoftestræk bøjede knæDenne øvelse er et must, hvis du kæmper med appelsinhud. Udført korrekt styrker den balder, strammer haser, og former dine ben.https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/loop_68_1_left_20170112_092427.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/pakarat/lantion-ojennus-polvi-koukistettuna-68https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/cover_68_1_left__20161220_163346.pngLantion ojennus polvi koukistettunaTämä liike on ehdoton, jos kamppailet selluliitin kanssa. Oikein tehtynä se vahvistaa pakaroita, kiinteyttää reiden koukistajalihaksia ja muokkaa jalkoja.https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/loop_68_1_left_20170112_092427.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/sete/hofteforlenger-med-bøyd-kne-68https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/cover_68_1_left__20161220_163346.pngHofteforlenger med bøyd kneDenne øvelsen anbefales på det sterkeste til de som sliter med cellulitter. Når øvelsen er gjort riktig vil den styrke setemuskulaturen, og forme bein og bakside av lår.https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/loop_68_1_left_20170112_092427.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/fesieri/extensia-soldurilor-cu-genunchii-indoiti-68https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/cover_68_1_left__20161220_163346.pngExtensia șoldurilor cu genunchii îndoițiAcest exercițiu este absolut indispensabil pentru cei care vor să scape de celulită. Atunci când este efectuat în mod corect, acesta întărește fesierii, tonifică tendoanele poliptee și modelează picioarele.https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/loop_68_1_left_20170112_092427.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/γλουτοι/διαταση-των-ισχιων-με-λυγισμενα-γονατα-68https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/cover_68_1_left__20161220_163346.pngΔιάταση των ισχίων με λυγισμένα γόναταΑυτή η άσκηση είναι ό,τι πρέπει για εκείνους που παλεύουν με την κυτταρίτιδα. Όταν γίνει σωστά, ενισχύει τους γλουτούς σας, τονώνει τους ιγνυακούς τένοντες σας, και διαμορφώνει τα πόδια σας.https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/loop_68_1_left_20170112_092427.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/ग्लूट्स/hip-extension-bent-knee-68https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/cover_68_1_left__20161220_163346.pngHip Extension Bent Kneeयह कसरत उन लोगों के लिए अति आवश्यक है जो सेल्युलाईट से जूझ रहे हैं। जब इसे सही ढंग से किया जाता है तो यह आपके ग्लूटियस और हैमस्ट्रिंग को मजबूती प्रदान करती है, और आपकी टांगों को आकार देती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/loop_68_1_left_20170112_092427.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/bokong/481-68https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/cover_68_1_left__20161220_163346.png481483https://p4ppullzone.b-cdn.net/api_v2/exercises/68/trainer_media/loop_68_1_left_20170112_092427.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/biceps/alternating-hammer-curls-69https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/cover_69_1_simple__20170626_084607.pngAlternating Hammer CurlsAlternating hammer curls isolate the bicep muscle group. This exercise also hits the forearms and stabilizer muscles, such as the upper and middle traps, anterior deltoid, levator scapulae, and wrist flexors. It can be performed from a standing or sitting position, with or without back support. The key is to keep the rep timing slow and controlled.https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/loop_69_1_simple_20170626_084541.mp442017-06-26yesnoP4Phttps://passion4profession.net/it/esercizi/bicipiti/curl-alternati-a-martello-69https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/cover_69_1_simple__20170626_084607.pngCurl alternati a martelloI curl alternati a martello isolano il gruppo dei muscoli bicipiti. Questo esercizio fa lavorare anche gli avambracci ed i muscoli stabilizzatori, come i trapezi superiori e intermedi, i deltoidi anteriori, i muscoli elevatori della scapola ed i muscoli flessori del polso. Può essere eseguito in posizione eretta o da seduti, con o senza il supporto per la schiena. La cosa più importante è eseguire le ripetizioni lentamente ed in maniera controllata.https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/loop_69_1_simple_20170626_084541.mp442017-06-26yesnoP4Phttps://passion4profession.net/es/ejercicios/biceps/curls-alternados-tipo-martillo-69https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/cover_69_1_simple__20170626_084607.pngCurls alternados tipo martilloLos curls alternados tipo martillo aíslan el grupo muscular de los bíceps. Este ejercicio también ejercita los antebrazos y los músculos estabilizadores, como el trapecio alto y medio, el deltoides anterior, el músculo elevador de la escápula y los flexores de la muñeca. Se puede realizar en posición de pie o sentado, con o sin respaldo. La clave consiste en mantener un ritmo de repetición lento y controlado.https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/loop_69_1_simple_20170626_084541.mp442017-06-26yesnoP4Phttps://passion4profession.net/fr/exercices/biceps/prises-marteau-alternees-69https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/cover_69_1_simple__20170626_084607.pngPrises marteau alternéesLes prises marteau alternées isolent le groupe de muscles des biceps. Cet exercice fait également travailler l'avant-bras et les muscles stabilisateurs, comme les trapèzes supérieurs et centraux, le deltoïde antérieur, le muscle élévateur de la scapula et les muscles fléchisseurs du poignet. Il peut être effectué en position debout ou assise, en position de support dorsal ou non. La clé consiste à garder un rythme lent et contrôlé.https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/loop_69_1_simple_20170626_084541.mp442017-06-26yesnoP4Phttps://passion4profession.net/de/uebungen/bizeps/abwechselnde-hammer-curls-69https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/cover_69_1_simple__20170626_084607.pngAbwechselnde Hammer-CurlsAbwechselnde Hammer-Curls isolieren die Muskelgruppen des Bizeps. Diese Übung wirkt auch auf die Unterarme und die stabilisierenden Muskeln, wie den oberen und mittleren Trapezius, den vorderen Deltamuskel, M. levator scapulae und den Handgelenkbeuger. Die Bewegung kann im Stehen oder Sitzen ausgeführt werden, mit oder ohne Rückenlehne. Das Wichtigste dabei ist die langsame und kontrollierte Ausübung.https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/loop_69_1_simple_20170626_084541.mp442017-06-26yesnoP4Phttps://passion4profession.net/pt/exercicios/biceps/rosca-martelo-alternada-69https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/cover_69_1_simple__20170626_084607.pngRosca Martelo AlternadaA rosca martelo alternada isola o grupo músculo dos bíceps. Este exercício também atinge os antebraços e músculos estabilizdores, como trapézios, deltoide anterior, levantador da escápula e flexores dos punhos. Ele pode ser realizado de forma sentada ou em pé, com ou sem apoio para as costas. A chave é manter o tempo de repetições lento e controlado.https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/loop_69_1_simple_20170626_084541.mp442017-06-26yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/бицепс/попеременные-молотковые-сгибания-69https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/cover_69_1_simple__20170626_084607.pngПопеременные молотковые сгибанияПопеременные молотковые сгибания изолируют группу мышц бицепса. Это упражнение также воздействует на мышцы предплечий и мышцы-стабилизаторы, такие как верхние и средние трапециевидные мышцы, передние дельтовидные мышцы, поднимающая мышца лопатки и сгибатели запястий. Его можно выполнять в положении стоя или сидя как с поддержкой спины, так и без нее. Главное в этом упражнении — медленные и контролируемые повторы.https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/loop_69_1_simple_20170626_084541.mp442017-06-26yesnoP4Phttps://passion4profession.net/tr/egzersizler/pazı/degismeli-cekic-bukmeler-69https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/cover_69_1_simple__20170626_084607.pngDeğişmeli Çekiç BükmelerDeğişmeli çekiç bükmeler, biseps kas grubunu ayırır. Bu egzersiz, ayrıca üst ve orta trapezius kasları, ön deltoid, levator skapula ve bilek fleksör kasları gibi ön kol ve dengeleyici kasları çalıştırır. Sırt desteği ile veya sırt desteği olmaksızın ayakta veya oturur pozisyonda yapılabilir. Önemli olan şey, tekrarlama zamanlamasını yavaş ve kontrollü tutmaktır.https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/loop_69_1_simple_20170626_084541.mp442017-06-26yesnoP4Phttps://passion4profession.net/ar/tamarin/العضلة-الثنائية/لفات-المطرقة-المتناوبة-69https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/cover_69_1_simple__20170626_084607.pngلفات المطرقة المتناوبةتقوم لفات المطرقة المتناوبة بعزل مجموعة العضلة الثنائية. يعمل هذا التمرين أيضا على الساعدين والعضلات المثبتة، مثل العضلة شبه المنحرفة العليا والسفلى، الدالية الأمامية، العضلة الرافعة للكتف، والعضلات القابضة في المعصم. يمكن أداء هذا التمرين أثناء الجلوس أو الوقوف، مع أو بدون دعم للظهر. الأساس لهذا التمرين هو جعل توقيت الجولة بطيء ومحكوم.https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/loop_69_1_simple_20170626_084541.mp442017-06-26yesnoP4Phttps://passion4profession.net/ja/exercises/上腕二頭筋/交互に行うハンマーカール-69https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/cover_69_1_simple__20170626_084607.png交互に行うハンマーカール交互に行うハンマーカールは二頭筋グループを分離ます。 この運動は、上部と中間部の僧帽筋、その側の三角筋、肩甲挙筋、そして手関節などの前腕と安定化筋肉に効きます。 これは背中の指示なしで、立ったり、座った位置から行うことができます。 カギは、繰り返しのタイミングをゆっくりとコントロールし続けることです。https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/loop_69_1_simple_20170626_084541.mp442017-06-26yesnoP4Phttps://passion4profession.net/ko/exercises/이두근/얼터내이팅-해머-컬-69https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/cover_69_1_simple__20170626_084607.png얼터내이팅 해머 컬얼터내이팅 해머 컬은 이두박근 관련 근육들만을 위한 운동입니다. 이 운동은 팔뚝 근육을 비롯하여 상방 승모근, 중간 승모근, 전방 삼각근, 견갑거근 및 손목 굴근과 같은 안정근을 단련시킵니다. 선 자세나 앉은 자세로도 가능하며 등 지지대가 있건 없건 상관 없습니다. 핵심은 속도를 조절하여 동작을 천천히 하는 것입니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/loop_69_1_simple_20170626_084541.mp442017-06-26yesnoP4Phttps://passion4profession.net/pl/cwiczenia/biceps/naprzemienne-uginanie-w-uchwycie-młotkowym-69https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/cover_69_1_simple__20170626_084607.pngNaprzemienne uginanie w uchwycie młotkowymNaprzemienne uginanie w uchwycie młotkowym izoluje grupę mięśni dwugłowych. Ćwiczenie to, uderza również w przedramię i mięśnie stabilizujące, takie jak wyższe i środkowe mięśnie czworoboczne, mięsień przedni naramienny, dźwigacz łopatki i zginacze nadgarstka. Ćwiczenie można wykonywać z pozycji stojącej lub siedzącej z oparciem pleców lub bez. Kluczową rzeczą, jest powolne i kontrolowane powtarzanie.https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/loop_69_1_simple_20170626_084541.mp442017-06-26yesnoP4Phttps://passion4profession.net/zh/exercises/二头肌/哑铃交替锤击弯举-69https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/cover_69_1_simple__20170626_084607.png哑铃交替锤击弯举哑铃交替锤击弯举隔离二头肌肌肉群。 这种锻炼还击中前臂并稳定肌肉，例如上部和中部trap、前三角肌、提肛肩胛骨和腕屈肌。 它可以以站立或坐姿进行，有或没有靠背支撑均可。 关键是保持重复时慢速和受控制。https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/loop_69_1_simple_20170626_084541.mp442017-06-26yesnoP4Phttps://passion4profession.net/nl/oefeningen/biceps/alternating-hammer-curls-69https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/cover_69_1_simple__20170626_084607.pngAlternating Hammer CurlsAlternerende hammer curls isoleren de bicepsspiergroep. Deze oefening traint ook de voorarmen en stabilisatiespieren, zoals de bovenste en middelste traps, voorste schouderspieren, levator scapulae en polsflexoren. Het kan staand of zittend uitgevoerd worden, met of zonder rugsteun. Het belangrijkste is om de herhalingen traag en gecontroleerd uit te voeren.https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/loop_69_1_simple_20170626_084541.mp442017-06-26yesnoP4Phttps://passion4profession.net/sv/ovningar/biceps/omvaxlande-hammarbojningar-69https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/cover_69_1_simple__20170626_084607.pngOmväxlande hammarböjningarAlternerande hammarböjningar isolerar dina biceps muskelgrupper. Denna övning tränar också underarmarna och stabiliserar muskler, såsom övre och mellersta fällor, främre delta, levator scapulae och flexors. Den kan utföras från en stående eller sittande ställning, med eller utan ryggstöd. Nyckeln är att hålla repetitionerna långsamma och kontrollerade.https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/loop_69_1_simple_20170626_084541.mp442017-06-26yesnoP4Phttps://passion4profession.net/da/ovelser/biceps/skiftende-hammer-curls-69https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/cover_69_1_simple__20170626_084607.pngSkiftende hammer-curlsSkiftende hammer-curls isolerer biceps muskelgruppen. Øvelsen træner også underarmene og stabiliserende muskler, såsom øvre og mellemste trapezius, bagerste deltamuskel, levator scapulae og håndledsbøjerne. Øvelsen kan udføres stående eller siddende, med eller uden rygstøtte. Nøglen er at holde timingen for gentagelser langsom og kontrolleret.https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/loop_69_1_simple_20170626_084541.mp442017-06-26yesnoP4Phttps://passion4profession.net/fi/liikkeet/hauis/vuorottaiset-vasarakaannot-69https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/cover_69_1_simple__20170626_084607.pngVuorottaiset vasarakäännötVuorottaiset vasarakäännöt eristävät käsivarren koukistajalihakset. Tämä liike treenaa myös kyynärvarsia ja vakauttajalihaksia, kuten ylempää ja keskimmäistä epäkäslihasta, etummaista hartialihasta, lapaluun kohottajalihasta ja ranteen koukistajia. Se voidaan tehdä istuma- tai seisoma-asennossa selkätuen kanssa tai ilman. Keskeistä on pitää toistot hitaina ja hallittuina.https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/loop_69_1_simple_20170626_084541.mp442017-06-26yesnoP4Phttps://passion4profession.net/nb/ovelser/biceps/vekslende-hammer-curls-69https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/cover_69_1_simple__20170626_084607.pngVekslende Hammer CurlsVekslende hammer curls isolerer biceps muskelgruppen. Denne øvelsen trener også underarmer og stabiliseringsmuskler, slik som øvre og midtre kappemuskel, bakre deltamuskel, den løftende muskelen i skulderbladet, og håndbøyeren. Den kan utføres stående eller sittende, med eller uten ryggstøtte. Nøkkelen er å holde repetisjonene sakte og kontrollerte.https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/loop_69_1_simple_20170626_084541.mp442017-06-26yesnoP4Phttps://passion4profession.net/ro/exercitii/biceps/flexii-alternative-ciocan-69https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/cover_69_1_simple__20170626_084607.pngFlexii alternative „ciocan”Flexiile alternative „ciocan” izolează grupul de mușchi ai bicepsului. Acest exercițiu antrenează, de asemenea, antebrațele și mușchii de stabilizare, cum ar fi mușchiul trapez superior și mijlociu, deltoidul posterior, mușchiul levator scapulae și flexorii încheieturii mâinii. Acesta poate fi executat din picioare sau din poziție șezând, cu sau fără sprijin pentru spate. Ceea ce contează este să executați repetițiile încet și controlat.https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/loop_69_1_simple_20170626_084541.mp442017-06-26yesnoP4Phttps://passion4profession.net/el/askiseis/δικεφαλος/εναλλαξ-σφυρια-με-αλτηρα-69https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/cover_69_1_simple__20170626_084607.pngΕναλλάξ Σφυριά Με ΑλτήραΤα εναλλάξ σφυριά με αλτήρες απομονώνουν την ομάδα των δικέφαλων μυών. Αυτή η άσκηση δουλεύει επίσης τους βραχίονες και τους μύες στήριξης, όπως τους άνω και τους μέσους τραπεζοειδείς, τους εσωτερικούς δελτοειδείς, τους ανελκτήρες ωμοπλάτης και τους καμπτήρες του καρπού. Μπορεί να εκτελεστεί σε όρθια ή σε καθιστή θέση, με ή χωρίς υποστήριξη πλάτης. Το κλειδί είναι να κρατήσετε το χρόνο διάρκειας επανάληψης αργό και ελεγχόμενο.https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/loop_69_1_simple_20170626_084541.mp442017-06-26yesnoP4Phttps://passion4profession.net/hi/vyayam/बाइसेप्स/alternating-hammer-curls-69https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/cover_69_1_simple__20170626_084607.pngAlternating Hammer Curlsयह कसरत बाइसेप मांसपेशियों के समूह को पृथक कर देती है। यह कसरत अग्र भुजाओं और स्टेबलाइजर मांसपेशियों जैसे ऊपरी तथा मध्य ट्रैप्स, एंटीरियर डेल्टॉयड, लेवेटर सकेपुलाई और रिस्ट फ्लेक्सर्स पर असर डालती है। इसे कमर का सहारा लिए या बिना लिए खड़े हो कर या बैठ कर किया जा सकता है। प्रमुख बात यह है कि दोहराव के समय को धीमा और नियंत्रित रखें।https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/loop_69_1_simple_20170626_084541.mp442017-06-26yesnoP4Phttps://passion4profession.net/id/latihan/bisep/313-69https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/cover_69_1_simple__20170626_084607.png313315https://p4ppullzone.b-cdn.net/api_v2/exercises/69/trainer_media/loop_69_1_simple_20170626_084541.mp442017-06-26yesnoP4Phttps://passion4profession.net/en/exercises/glutes/concentrated-hip-extension-70https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/cover_70_1_left__20161220_164235.pngConcentrated hip extensionThe concentrated hip extension hits the glutes and back of your thighs. These muscles play a key role in jumping, running, and throwing, and contribute to your overall balance.https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/loop_70_1_left_20170112_092958.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/glutei/estensione-concentrata-dei-fianchi-70https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/cover_70_1_left__20161220_164235.pngEstensione concentrata dei fianchiL'estensione concentrata dei fianchi va ad interessare i glutei e la parte posteriore delle cosce. Questi muscoli hanno un ruolo importante nel saltare, correre e lanciare, nonché contribuiscono al vostro generale equilibrio.https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/loop_70_1_left_20170112_092958.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/gluteos/extension-de-cadera-concentrada-70https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/cover_70_1_left__20161220_164235.pngExtensión de cadera concentradaLa extensión de cadera concentrada ejercita los glúteos y la parte posterior de los muslos. Estos músculos juegan un papel clave para saltar, correr y lanzar, y contribuyen al equilibrio general.https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/loop_70_1_left_20170112_092958.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/fessiers/extension-hanche-concentree-70https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/cover_70_1_left__20161220_164235.pngExtension hanche concentréeL'extension hanche concentrée cible les fessiers et l'arrière de vos cuisses. Ces muscles jouent un rôle clé dans le saut, la course et le lancer et contribuent à votre équilibre global.https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/loop_70_1_left_20170112_092958.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/gesaß/huftstrecken-am-boden-70https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/cover_70_1_left__20161220_164235.pngHüftstrecken am BodenDas Hüftstrecken am Boden trainiert Gesäß und die Rückseite der Oberschenkel. Diese Muskeln spielen eine entscheidende Rolle beim Springen, Rennen und Werfen und tragen zum Gleichgewicht des Körpers bei.https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/loop_70_1_left_20170112_092958.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/gluteos/extensao-do-quadril-concentrada-70https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/cover_70_1_left__20161220_164235.pngExtensão do quadril concentradaA extensão do quadril concentrada tem impacto sobre os glúteos e a parte posterior das coxas. Esses músculos têm um papel importante ao pular, correr e lançar e contribuem para seu equilíbrio geral.https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/loop_70_1_left_20170112_092958.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/ягодицы/концентрированное-вытягивание-бедер-70https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/cover_70_1_left__20161220_164235.pngКонцентрированное вытягивание бедерКонцентрированное вытягивание бедер разрабатывает ягодичные мышцы и заднюю поверхность голеней. Эти мышцы играют ключевую роль при прыжках, беге и бросании и способствуют улучшению вашему общего чувства равновесия.https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/loop_70_1_left_20170112_092958.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/kalca/yogun-kalca-uzatma-70https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/cover_70_1_left__20161220_164235.pngYoğun kalça uzatmaBu yoğun kalça uzatması kalça kaslarını ve uyluklarınızın arkasını çalıştırır. Bu kaslar, zıplama, koşma ve atlamada önemli bir rol oynar ve genel dengenize katkıda bulunur.https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/loop_70_1_left_20170112_092958.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/الأرداف/تمديد-ورك-مركز-70https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/cover_70_1_left__20161220_164235.pngتمديد ورك مركزيصل تمديد الورك المركز إلى عضلة الألوية وخفض أفخاذك. تلعب هذه العضلات دورًا رئيسيًا في القفز والجري والرمي، ويساهم في التوازن العام الخاص بك.https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/loop_70_1_left_20170112_092958.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/臀筋/集中した腰伸ばし-70https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/cover_70_1_left__20161220_164235.png集中した腰伸ばし集中した腰伸ばしはお尻の筋肉と太ももの後ろをヒットします。 これらの筋肉はジャンプ、走る、そして投げる上で重要な役割を果たし、全体的なバランスに寄与します。https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/loop_70_1_left_20170112_092958.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/둔근/집중적-힙-익스텐션-70https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/cover_70_1_left__20161220_164235.png집중적 힙 익스텐션집중적 힙 익스텐션은 둔근과 허벅지의 뒷부분을 단련시키는 운동입니다. 이는 점프, 달리기, 던지기에 중추적 역할을 하며, 전체적 균형 감각에 없어서는 안될 근육들입니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/loop_70_1_left_20170112_092958.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/posladki/mocne-prostowanie-stawu-biodrowego-70https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/cover_70_1_left__20161220_164235.pngMocne prostowanie stawu biodrowegoMocne prostowanie stawu biodrowego aktywuje mięśnie pośladkowe i tylną część ud. Te mięśnie odgrywają główną rolę w skakaniu, bieganiu i rzucaniu oraz mają wpływ na ogólną równowagę.https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/loop_70_1_left_20170112_092958.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/臀肌/集中臀部扩展-70https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/cover_70_1_left__20161220_164235.png集中臀部扩展集中臀部扩展锻炼的是臀大肌和大腿内侧肌肉。这些肌肉对跳远、奔跑和投掷至关重要，同时有助于整体平衡性。https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/loop_70_1_left_20170112_092958.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/bilspieren/concentrated-hip-extension-70https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/cover_70_1_left__20161220_164235.pngConcentrated hip extensionDe concentrated hip extension traint de bilspieren en de achterkant van je dijen. Deze spieren spelen een belangrijke rol bij springen, rennen en werpen en dragen bij aan je algehele evenwicht.https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/loop_70_1_left_20170112_092958.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/sate/koncentrerad-hoftutstrackning-70https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/cover_70_1_left__20161220_164235.pngKoncentrerad höftutsträckningDen koncentrerade höftutsträckningen slår till mot sätesmusklerna och baksidan av låren. De här musklerna spelar en huvudroll vid hopp, löpning och i kast, samt bidrar till den övergripande balansen.https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/loop_70_1_left_20170112_092958.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/balle/koncentreret-hoftestræk-70https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/cover_70_1_left__20161220_164235.pngKoncentreret hoftestrækDet koncentrerede hoftestræk styrker balder og baglår. Disse muskler er vigtige, når du hopper, løber og kaster, og bidrager til din samlede balance.https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/loop_70_1_left_20170112_092958.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/pakarat/keskitetty-lantion-ojennus-70https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/cover_70_1_left__20161220_164235.pngKeskitetty lantion ojennusKeskitetty lantion ojennus treenaa pakaroita ja reiden takaosaa. Näillä lihaksilla on tärkeä rooli hyppimisessä, juoksemisessa ja heitoissa, ja ne vaikuttavat yleiseen tasapainoon.https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/loop_70_1_left_20170112_092958.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/sete/isolert-hofteforlenger-70https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/cover_70_1_left__20161220_164235.pngIsolert hofteforlengerDen isolerte hofteforlengeren trener setemuskulaturen og baksiden av lårene dine. Disse musklene spiller en nøkkelrolle når du hopper, løper og kaster, og forbedrer den generelle balansen din.https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/loop_70_1_left_20170112_092958.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/fesieri/extensia-concentrata-a-soldului-70https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/cover_70_1_left__20161220_164235.pngExtensia concentrată a șolduluiExtensia concentrată a șoldului vizează fesierii și partea anterioară a coapselor. Acești mușchi joacă un rol cheie în cadrul săriturilor, alergărilor și aruncărilor și contribuie la echilibrul general.https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/loop_70_1_left_20170112_092958.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/γλουτοι/εστιασμενες-διατασεις-των-ισχιων-70https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/cover_70_1_left__20161220_164235.pngΕστιασμένες διατάσεις των ισχίωνΗ εστιασμένη διάταση των ισχίων εξασκεί τους γλουτούς και το πίσω μέρος των μηρών σας. Αυτοι οι μύες παίζουν καθοριστικό ρόλο στο άλμα, στο τρέξιμο, και στην ρήψη, και συμβάλουν στην συνολική ισορροπία σας.https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/loop_70_1_left_20170112_092958.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/ग्लूट्स/concentrated-hip-extension-70https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/cover_70_1_left__20161220_164235.pngConcentrated hip extensionConcentrated hip extension कसरत ग्लूटियस और आपकी जांघों के पिछले हिस्से पर काम करती है। ये मांसपेशियां कूदने, दौड़ने, और फैकने में मुख्य भूमिका निभाती हैं और आपके समग्र संतुलन में योगदान देती हैं।https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/loop_70_1_left_20170112_092958.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/bokong/487-70https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/cover_70_1_left__20161220_164235.png487489https://p4ppullzone.b-cdn.net/api_v2/exercises/70/trainer_media/loop_70_1_left_20170112_092958.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/triceps/seated-dumbbell-triceps-extensions-71https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/cover_71_1_left__20170206_140719.pngSeated Dumbbell Triceps ExtensionsThis isolation exercise targets the triceps. It also improves shoulder stability and range of motion. Proper form is essential. As you progress, you can use a cable machine, a barbell, or an EZ bar to do triceps extensions. This move will shape your arms and add size to your triceps.https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/loop_71_1_left_20170209_141232.mp422017-02-09yesnoP4Phttps://passion4profession.net/it/esercizi/tricipiti/estensioni-dei-tricipiti-con-il-manubrio-da-seduti-71https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/cover_71_1_left__20170206_140719.pngEstensioni dei tricipiti con il manubrio da sedutiQuesto esercizio di isolamento è per i tricipiti. Migliora anche la stabilità delle spalle e l'ampiezza del movimento. È fondamentale eseguirlo correttamente. Quando sarai allenato, potrai usare i cavi, un bilanciere o una barra EZ per eseguire le estensioni dei tricipiti. Questo movimento ti permette di definire le braccia, ingrossando i tricipiti.https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/loop_71_1_left_20170209_141232.mp422017-02-09yesnoP4Phttps://passion4profession.net/es/ejercicios/triceps/extensiones-de-triceps-con-mancuernas-sentado-71https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/cover_71_1_left__20170206_140719.pngExtensiones de tríceps con mancuernas sentadoEste ejercicio de aislamiento está destinado a los tríceps. También mejora la estabilidad de hombros y la amplitud de movimiento. Es esencial hacerlo correctamente. Conforme progreses, puedes utilizar una máquina de cable, una mancuerna o una barra EZ para hacer las extensiones de tríceps. Este movimiento moldea los brazos y aumenta el volumen de los tríceps.https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/loop_71_1_left_20170209_141232.mp422017-02-09yesnoP4Phttps://passion4profession.net/fr/exercices/triceps/extensions-des-triceps-avec-halteres-en-position-assise-71https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/cover_71_1_left__20170206_140719.pngExtensions des triceps avec haltères en position assiseCet exercice d'isolation fait travailler les triceps. Il améliore également la stabilité des épaules et l'amplitude des mouvements. Il est essentiel de suivre les consignes. En progressant, vous pourrez utiliser un câble, une barre d'haltères ou une barre EZ pour effectuer des extensions des triceps. Ce mouvement sculptera vos bras et agrandira vos triceps.https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/loop_71_1_left_20170209_141232.mp422017-02-09yesnoP4Phttps://passion4profession.net/de/uebungen/trizeps/kurzhantel-trizepsdrucken-71https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/cover_71_1_left__20170206_140719.pngKurzhantel-TrizepsdrückenDiese Isolationsübung trainiert den Trizeps. Sie verbessert auch die Stabilität und Beweglichkeit der Schulter. Dabei ist die richtige Haltung ausschlaggebend. Wenn Sie bereits trainiert sind, können Sie die Übung auch mit dem Kabelzug, der Langhantel oder der SZ-Stange durchführen. Diese Bewegung formt die Arme und vergrößert den Umfang des Trizepsmuskels.https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/loop_71_1_left_20170209_141232.mp422017-02-09yesnoP4Phttps://passion4profession.net/pt/exercicios/triceps/extensoes-de-triceps-sentado-com-halter-71https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/cover_71_1_left__20170206_140719.pngExtensões de Tríceps Sentado com HalterEste exercício de isolamento atinge o tríceps. Ele também melhora a estabilidade dos ombros e a variedade de movimentos. Uma forma apropriada é essencial. À medida que você progride, você pode usar uma máquina de cabos, um halter ou uma barra EZ para fazer extensões de tríceps. Esse movimento dará forma a seus braços e adicionará massa ao seu tríceps.https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/loop_71_1_left_20170209_141232.mp422017-02-09yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/трицепс/вытягивание-гантели-с-помощью-трехглавых-мышц-в-положении-сидя-71https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/cover_71_1_left__20170206_140719.pngВытягивание гантели с помощью трехглавых мышц в положении сидяЭто изоляционное упражнение разрабатывает трехглавые мышцы. Оно также улучшает стабильность плеча и диапазон движения. Надлежащая поза имеет важное значение. По мере улучшения выполнения упражнения можно использовать кабельный тренажер, штангу или изогнутый гриф штанги для вытягивания с помощью трехглавых мышц. Этот упражнение придает форму рукам и наращивает массу трехглавых мышц.https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/loop_71_1_left_20170209_141232.mp422017-02-09yesnoP4Phttps://passion4profession.net/tr/egzersizler/triseps/oturarak-dambıl-triseps-uzatmaları-71https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/cover_71_1_left__20170206_140719.pngOturarak Dambıl Triseps UzatmalarıBu ayırma hareketi, trisepsleri hedefler. Ayrıca omuz stabilitesini ve hareket aralığını geliştirir. Doğru duruş önemlidir. Triseps uzatmalarını yapmak için ilerledikçe kablolu bir alet, bir barbell veya bir EZ demiri kullanabilirsiniz. Bu hareket kollarınızı şekillendirecek ve trisepslerinize hacim katacaktır.https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/loop_71_1_left_20170209_141232.mp422017-02-09yesnoP4Phttps://passion4profession.net/ar/tamarin/العضلة-الثلاثية/امتدادات-العضلة-ثلاثية-الرؤوس-أثناء-الجلوس-71https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/cover_71_1_left__20170206_140719.pngامتدادات العضلة ثلاثية الرؤوس أثناء الجلوستمرين العزل هذا يستهدف العضلة ثلاثية الرؤوس. يعمل أيضاً على تحسين استقرار الكتف ونطاق الحركة. الوضع السليم أساسي في هذا التمرين. أثناء تقدمك في الترمين، سيكون في استطاعتك استخدام ماكينة كابل cable machine، بار، أو بار EZ للقيام بامتدادات العضلة ثلاثية الرؤوس. هذه الحركة ستعمل على تشكيل ذراعيك وإضافة حجم لعضلتك ثلاثية الرؤوس.https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/loop_71_1_left_20170209_141232.mp422017-02-09yesnoP4Phttps://passion4profession.net/ja/exercises/上腕三頭筋/座ったままのダンベル三頭筋拡張-71https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/cover_71_1_left__20170206_140719.png座ったままのダンベル三頭筋拡張この分離運動は三頭筋をターゲットにします。 これは肩の安定と運動の範囲を改善します。 適切なフォームが不可欠です。 進むにつれて、三頭筋を伸ばすためにケーブルマシーン、バーベル、またはEZバーを使うことができます。 この動きは腕を形作り、三頭筋を増強します。https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/loop_71_1_left_20170209_141232.mp422017-02-09yesnoP4Phttps://passion4profession.net/ko/exercises/삼두근/시티드-덤벨-트라이셉스-익스텐션-71https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/cover_71_1_left__20170206_140719.png시티드 덤벨 트라이셉스 익스텐션이 부분 운동은 삼두박근을 단련시킵니다. 또한 이 운동은 어깨의 안정성과 움직임의 범위를 향상 시킵니다. 정확한 자세가 가장 중요합니다. 운동 능력이 진전되면, 케이블 머신이나 바벨 또는 이지 바(EZ bar)를 사용하여 삼두박근 훈련을 더욱 강화시킬 수 있습니다. 이 운동은 팔의 모양을 잡아 주고 삼두박근의 크기를 증가시켜 줍니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/loop_71_1_left_20170209_141232.mp422017-02-09yesnoP4Phttps://passion4profession.net/pl/cwiczenia/triceps/unoszenie-ciezarkow-z-pozycji-siedzacej-na-rozbudowe-miesni-trojgłowych-71https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/cover_71_1_left__20170206_140719.pngUnoszenie ciężarków z pozycji siedzącej na rozbudowę mięśni trójgłowychTe ćwiczenie izolacyjne uderza w mięsień trójgłowy. Poprawia również stabilność ramienia i rozpiętość ruchu. Niezbędna jest odpowiednia forma. W miarę postępów można korzystać z wyciągu, sztangi czy drążka giętkiego, do budowania mięśni trójgłowych. Te ćwiczenie wyrzeźbi ramiona i powiększy mięśnie trójgłowe.https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/loop_71_1_left_20170209_141232.mp422017-02-09yesnoP4Phttps://passion4profession.net/zh/exercises/三头肌/坐姿哑铃三头肌伸展-71https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/cover_71_1_left__20170206_140719.png坐姿哑铃三头肌伸展此独立锻炼针对三头肌。 它还提高了肩部稳定性和运动范围。 合适的形式是必不可少的。 随着您的进步，您可以使用有线及其、杠铃或EZ bar做三头肌扩展。 这个动作会塑造您的手臂，增加您三头肌的大小。https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/loop_71_1_left_20170209_141232.mp422017-02-09yesnoP4Phttps://passion4profession.net/nl/oefeningen/triceps/seated-dumbbell-triceps-extensions-71https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/cover_71_1_left__20170206_140719.pngSeated Dumbbell Triceps ExtensionsDeze isolatie-oefening traint de triceps. Het verbetert ook de schouderstabilisatie en range of motion. Een goede houding is essentieel. Naarmate je vordert, kan je een kabelmachine, een barbell of een EZ-bar gebruiken om triceps extensions te doen. Deze oefening zal je armen ontwikkelen en je triceps groter maken.https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/loop_71_1_left_20170209_141232.mp422017-02-09yesnoP4Phttps://passion4profession.net/sv/ovningar/triceps/sittande-hantel-tricepsutstrackningar-71https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/cover_71_1_left__20170206_140719.pngSittande hantel tricepsutsträckningarDenna isolering tränar din triceps. Den förbättrar också din skuldras stabilitet och rörelseomfång. Korrekt form är väsentlig. Om du vill ha större framsteg, kan du använda en kabelmaskin, en skivstång eller en EZ bar. Denna åtgärd kommer att forma dina armar och lägga en större storlek till dina triceps.https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/loop_71_1_left_20170209_141232.mp422017-02-09yesnoP4Phttps://passion4profession.net/da/ovelser/triceps/siddende-triceps-ekstensioner-med-handvægt-71https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/cover_71_1_left__20170206_140719.pngSiddende triceps-ekstensioner med håndvægtDenne isolerende øvelse træner triceps. Den forbedrer også stabiliteten over skulderen og bevægelsesområdet. Korrekt udførelse er vigtig. Efterhånden som du gør fremskridt, kan du anvende et kabeltræk, en håndvægt eller en EZ-stang til at udføre triceps-ekstensioner. Øvelsen former dine arme, og gør dine triceps større.https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/loop_71_1_left_20170209_141232.mp422017-02-09yesnoP4Phttps://passion4profession.net/fi/liikkeet/ojennuslihas/ojentajalihaksen-ojennus-kasipainoilla-istuen-71https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/cover_71_1_left__20170206_140719.pngOjentajalihaksen ojennus käsipainoilla istuenTämä eristävä liike treenaa käsivarren ojentajalihaksia. Se lisää myös hartian vakautta ja kasvattaa liikerataa. Oikeanlainen liike on keskeisen tärkeää. Edistyessäsi voit käyttää kaapelilaitetta, levytankoa tai EZ-tankoa ojentajalihasten ojennuksiin. Tämä liike muokkaa käsivarsia ja kasvattaa ojentajalihaksia.https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/loop_71_1_left_20170209_141232.mp422017-02-09yesnoP4Phttps://passion4profession.net/nb/ovelser/triceps/sittende-dumbbell-triceps-extensions-71https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/cover_71_1_left__20170206_140719.pngSittende Dumbbell Triceps ExtensionsDenne isolerende øvelsen trener triceps. Den forbedrer også skulderstabiliteten og bevegelsen. Riktig bruk av øvelsen er viktig. Etter som du blir bedre, kan du bruke en kabelmaskin, en vektstang, eller en EZ-stang til å gjøre triceps extensions. Denne øvelsen vil forme armene dine og gi størrelse på dine triceps.https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/loop_71_1_left_20170209_141232.mp422017-02-09yesnoP4Phttps://passion4profession.net/ro/exercitii/triceps/extensii-cu-gantera-pentru-tricepsi-din-pozitia-sezand-71https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/cover_71_1_left__20170206_140719.pngExtensii cu ganteră pentru tricepși din poziția șezândAcest exercițiu izolat antrenează tricepșii. Acesta îmbunătățește, de asemenea, stabilitatea umerilor și intervalul de mișcare. Forma corectă este esențială. Pe măsură ce veți progresa, puteți executa aceste mișcări la cablu sau puteți folosi o halteră sau o bară EZ. Acest exercițiu vă va sculpta brațele și va spori dimensiunea tricepșilor.https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/loop_71_1_left_20170209_141232.mp422017-02-09yesnoP4Phttps://passion4profession.net/el/askiseis/τρικεφαλος/εκτασεις-τρικεφαλων-με-αλτηρες-σε-καθιστη-θεση-71https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/cover_71_1_left__20170206_140719.pngΕκτάσεις Τρικέφαλων με Αλτήρες σε Καθιστή θέσηΑυτή η άσκηση εστιάζει στους τρικέφαλους. Επίσης βελτιώνει την σταθερότητα των ώμων και το εύρος κίνησης. Η σωστή στάση σώματος είναι απαραίτητη. Καθώς βελτιώνεστε, μπορείτε να χρησιμοποιήσετε τροχαλία, μπάρα ή στραβόμπαρα για να κάνετε τις εκτάσεις τρικέφαλων. Αυτή η κίνηση θα σμιλέψει τα χέρια σας και θα προσθέσει όγκο στους τρικέφαλους.https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/loop_71_1_left_20170209_141232.mp422017-02-09yesnoP4Phttps://passion4profession.net/hi/vyayam/ट्राइसेप्स/seated-dumbbell-triceps-extensions-71https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/cover_71_1_left__20170206_140719.pngSeated Dumbbell Triceps Extensionsयह पृथक कसरत ट्राइसेप्स पर असर डालती है। यह कंधों की स्थिरता और उन्हें अलग-अलग मुद्राओं में हिलाने की क्षमता में सुधार करती है। उचित मुद्रा आवश्यक है। आप जैसे-जैसे इसमें माहिर होते जाते हैं आप ट्राइसेप्स एक्सटेंशन के लिए केबल मशीन, बारबेल या EZ बार का उपयोग कर सकते हैं। यह मूव आपकी भुजाओं को आकार प्रदान करती है और आपकी ट्राइसेप्स को बढ़ाती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/loop_71_1_left_20170209_141232.mp422017-02-09yesnoP4Phttps://passion4profession.net/id/latihan/trisep/319-71https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/cover_71_1_left__20170206_140719.png319321https://p4ppullzone.b-cdn.net/api_v2/exercises/71/trainer_media/loop_71_1_left_20170209_141232.mp422017-02-09yesnoP4Phttps://passion4profession.net/en/exercises/triceps/triceps-kickbacks-72https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/cover_72_1_simple__20170206_123410.pngTriceps KickbacksThis isolation move engages the triceps brachii and stabilizer muscles, such as the posterior deltoid, middle and lower traps, latissimus dorsi, and rhomboids. When done properly, it increases muscle strength and tone, shapes your arms, and targets the lateral head of the triceps. Always use proper form to prevent shoulder injuries.https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/loop_72_1_simple_20170112_093608.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/tricipiti/kickback-per-tricipiti-72https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/cover_72_1_simple__20170206_123410.pngKickback per tricipitiQuesto movimento isolato coinvolge i tricipiti brachiali e stabilizzatori, come il deltoide posteriore, i trapezi medi e inferiori, il grande dorsale ed i romboidi. Quando l'esercizio viene eseguito correttamente, aumenta la forza ed il tono muscolare, definisce le braccia e coinvolge la parte superiore laterale dei tricipiti. Svolgi sempre l'esercizio in maniera corretta per prevenire lesioni alle spalle.https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/loop_72_1_simple_20170112_093608.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/triceps/patadas-de-triceps-72https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/cover_72_1_simple__20170206_123410.pngPatadas de trícepsEste movimiento de aislamiento trabaja el tríceps braquial y los músculos estabilizadores, como el deltoides posterior, el trapecio medio e inferior, el dorsal ancho y el romboides. Si se hace correctamente, aumenta la fuerza y ​​el tono muscular, moldea los brazos y trabaja la cabeza lateral del tríceps. Hazlo siempre de forma apropiada para evitar lesiones en el hombro.https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/loop_72_1_simple_20170112_093608.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/triceps/extensions-des-triceps-72https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/cover_72_1_simple__20170206_123410.pngExtensions des tricepsCe mouvement d'isolation fait travailler les triceps brachiaux et les muscles stabilisateurs, tels que le deltoïde postérieur, les trapèzes centraux et inférieurs, le muscle grand dorsal et les muscles rhomboïdes. Lorsqu'il est effectué correctement, il améliore la force et la tonicité musculaire, il sculpte vos bras et insiste sur la tête latérale des triceps. Respectez bien les consignes pour éviter des blessures aux épaules.https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/loop_72_1_simple_20170112_093608.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/trizeps/trizeps-kickbacks-72https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/cover_72_1_simple__20170206_123410.pngTrizeps-KickbacksDurch diese Isolationsbewegung werden Trizeps und Stabilisationsmuskulatur wie z.B. hinterer Deltamuskel, mittlerer und unterer Trapezius, Latissimus und Rhomboideus angesprochen. Wenn richtig ausgeführt, stärkt Sie die Muskelkraft und Tonus, formt die Arme und spricht den seitlichen Kopf des Trizepsmuskels an. Durch die richtige Ausführung lassen sich Schulterverletzungen verhindern.https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/loop_72_1_simple_20170112_093608.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/triceps/triceps-coice-72https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/cover_72_1_simple__20170206_123410.pngTríceps CoiceEste movimento de isolamento atinge o tríceps braquial e os músculos estabilizadores, como o deltoide posterior, trapézios, grande dorsal e romboide. Quando feito da forma correta, ele aumenta a força e a tonificação muscular, dá forma a seus braços e atinge a cabeça lateral do tríceps. Sempre use a forma apropriada para evitar machucados nos ombros.https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/loop_72_1_simple_20170112_093608.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/трицепс/махи-назад-трехглавыми-мышцами-72https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/cover_72_1_simple__20170206_123410.pngМахи назад трехглавыми мышцамиЭто изоляционное упражнение задействует трехглавую мышцу плеча и мышцы-стабилизаторы, такие как задние дельтовидные мышцы, средние и нижние трапециевидные мышцы, широчайшую мышцу спины и ромбовидные мышцы. При правильном выполнении оно увеличивает мышечную силу и повышает тонус, придает форму рукам и разрабатывает латеральную головку трехглавой мышцы. Всегда используйте надлежащую позу для предотвращения травм плеча.https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/loop_72_1_simple_20170112_093608.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/triseps/triseps-geri-tepme-72https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/cover_72_1_simple__20170206_123410.pngTriseps Geri TepmeBu ayırma hareketi; üçgensi kalça kasları, orta ve alt trapezius kasları, latismus dorsi ve romboid gibi triseps brachii kasları ve dengeleyici kasları etkiler. Düzgün bir şekilde yapıldığında, kas gücünü ve tonusunu artırır, kollarınızı şekillendirir ve trisepslerin yanal başını hedefler. Omuz sakatlıklarını önlemek için daima doğru şekilde çalışın.https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/loop_72_1_simple_20170112_093608.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/العضلة-الثلاثية/دفع-العضلة-ثلاثية-الرؤوس-للخلف-72https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/cover_72_1_simple__20170206_123410.pngدفع العضلة ثلاثية الرؤوس للخلفحركة العزل هذه تقوم بتشغيل العضلة ثلاثية الرؤوس العضدية والعضلات المثبتة مثل الدالية الخلفية، العضلة شبه المنحرفة الوسطى والسفلى، والظهرية العريضة، والعضلة المعينية. عندما تتم هذه الحركة بشكل سليم، تقوم بزيادة قوة العضلات، وتقوم بزيادة لياقة وتشكيل الأذرع، وتستهدف الرأس الجانبية من العضلة ثلاثية الرؤوس. قم دائما بأداء التمرين بالوضع السليم لتجنب إصابات الكتف.https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/loop_72_1_simple_20170112_093608.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/上腕三頭筋/三頭筋キックバック-72https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/cover_72_1_simple__20170206_123410.png三頭筋キックバックこの分離の動きは、このような後部三角筋、中部と下部の僧坊筋、広背筋、そして菱形筋などの上腕三頭と安定化筋肉に関わります。 適切に行うと、それは筋肉の強さと調子を向上させ、腕を形作り、三頭筋の外側先端を対象にします。 肩のけがを予防するために適切なフォームを常に使います。https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/loop_72_1_simple_20170112_093608.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/삼두근/트라이셉스-킥백-72https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/cover_72_1_simple__20170206_123410.png트라이셉스 킥백이 부분 운동은 상완삼두근과 후방 삼각근, 중간 승모근 및 하방 승모근, 활배근, 능형근과 같은 안정근을 단련시킵니다. 바른 자세로 실시하면 팔의 근력이 강화되고 정돈되며 모양이 좋아지며 삼두박근의 외측두가 단련됩니다. 어깨 부상을 방지하려면 항상 바른 자세를 유지해야 합니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/loop_72_1_simple_20170112_093608.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/triceps/wymachy-w-tył-na-miesnie-trojgłowe-72https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/cover_72_1_simple__20170206_123410.pngWymachy w tył na mięśnie trójgłoweTen ruch izolacyjny angażuje mięsień trójgłowy ramienia i mięśnie stabilizujące takie jak: tylni mięsień naramienny, środkowe i niższe mięśnie czworoboczne, mięsień grzbietowy najszerszy i mieśnie równoległe. Ćwiczenie wykonane prawidłowo wzmacnia siłę i napięcie mieśni, kształtuje ramiona i uderza w boczną, górną część mięśni trójgłowych. Zawsze wykonuj ćwiczenie prawidłowo, aby zapobieć kontuzji ramion.https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/loop_72_1_simple_20170112_093608.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/三头肌/三头肌俯身臂屈伸-72https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/cover_72_1_simple__20170206_123410.png三头肌俯身臂屈伸这种独立运动让肱三头肌参与，并稳定肌肉，例如后三角肌、中下trap、背阔肌和菱形肌。 当适当地做，它增加肌肉力量且调节、塑造您的手臂，并针对三头肌的侧头。 始终使用正确的形式，以防止肩部受伤。https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/loop_72_1_simple_20170112_093608.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/triceps/triceps-kickbacks-72https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/cover_72_1_simple__20170206_123410.pngTriceps KickbacksDeze isolatie-oefening traint de triceps en stabilisatiespieren zoals de achterste schouderspier, middel- en lagere traps, latissimus dorsi en de rhomboids. Indien de oefening goed uitgevoerd wordt, verhoogt het de spierkracht en -tonus, ontwikkelt je armen en traint de laterale kop van de triceps. Hou altijd een goede houding aan om schouderblessures te vermijden.https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/loop_72_1_simple_20170112_093608.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/triceps/triceps-tillbaka-sparkar-72https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/cover_72_1_simple__20170206_123410.pngTriceps tillbaka-sparkarDenna isolering drag ingriper triceps brachii och stabilisator muskler, såsom den bakre deltamuskeln , mellersta och nedre fällor, latissimus dorsi och romboider. När den görs rätt, ökar muskelstyrka och ton, formar armarna, och riktar sig i sidled chef för triceps. Använd alltid rätt form för att förhindra axelskador .https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/loop_72_1_simple_20170112_093608.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/triceps/triceps-kickbacks-72https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/cover_72_1_simple__20170206_123410.pngTriceps KickbacksDenne isolerende øvelse aktiverer armens triceps samt stabiliserende muskler, såsom den bagerste deltamuskel, mellemste og nedre trapezius, latissimus dorsi og rhomboiderne. Når den udføres korrekt, forøger øvelsen muskelstyrke og -tonus, former dine arme, og træner triceps laterale hoved. Udfør altid korrekt for at undgå skulderskader.https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/loop_72_1_simple_20170112_093608.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/ojennuslihas/ojentajalihaksen-kickback-72https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/cover_72_1_simple__20170206_123410.pngOjentajalihaksen kickbackTämä eristävä liike treenaa käsivarren ojentajalihaksia ja vakauttajia, kuten takimmaista hartialihasta, alempaa epäkäslihasta, latissimus dorsi -lihasta ja suunnikaslihasta. Oikein tehtynä se kasvattaa lihasvoimaa, muokkaa käsivarsia ja treenaa erityisesti ojentajalihasten sivusuuntaista päätä. Muista oikea liikerata estääksesi olkapään vammoja.https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/loop_72_1_simple_20170112_093608.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/triceps/triceps-kickbacks-72https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/cover_72_1_simple__20170206_123410.pngTriceps KickbacksDenne isolerende øvelsen engasjerer triceps brachii og stabiliserer musklene, som den bakre deltamuskelen, midtre og nedre slik som kappemuskelen, den brede ryggmuskelen, og rhomboids. Når den gjøres riktig, vil den øke muskelstyrken og tone, forme armene og trene triceps. Bruk alltid riktig bruk av øvelsen for å forhindre skulderksader.https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/loop_72_1_simple_20170112_093608.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/triceps/extensii-din-aplecat-pentru-tricepsi-72https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/cover_72_1_simple__20170206_123410.pngExtensii din aplecat pentru tricepșiAceastă mișcare izolată antrenează tricepșii brahiali și mușchii de stabilizare, cum ar fi deltoidul posterior, mușchiul trapez mijlociu și de jos, marele dorsal și mușchii romboizi. Atunci când este efectuat corect, acest exercițiu sporește forța și tonusul muscular, modelează brațele și antrenează capul lateral al tricepșilor. Executați întotdeauna în forma corectă pentru a preveni accidentarea umerilor.https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/loop_72_1_simple_20170112_093608.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/τρικεφαλος/kickback-τρικεφαλων-72https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/cover_72_1_simple__20170206_123410.pngKickback ΤρικεφάλωνΑυτή η κίνηση δουλεύει αποκλειστικά τους τρικέφαλους βραχιόνιους μύες και μύες στήριξης, όπως ο οπίσθιος δελτοειδής, οι μέσοι και οι κάτω τραπεζοειδείς, οι πλατείς ραχιαίοι μύες και οι ρομβοειδής. Όταν εκτελείται σωστά, αυξάνει τη μυϊκή δύναμη και τον μυϊκό τόνο, σμιλεύει τα χέρια και εστιάζει στην έξω κεφαλή των τρικέφαλων. Κρατήστε πάντα σωστή στάση σώματος για να αποφύγετε τραυματισμούς στους ώμους.https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/loop_72_1_simple_20170112_093608.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/ट्राइसेप्स/triceps-kickbacks-72https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/cover_72_1_simple__20170206_123410.pngTriceps Kickbacksयह पृथक मूव ट्राइसेप्स ब्रेकाई और स्टेबलाइजर मांसपेशियों जैसे पोस्टीरियर डेल्टॉयड, मध्य और निचले ट्रैप्स, लेटाईसीम्स डोरसाई, और रहोम्बोइड पर असर करती है। जब इसे सही ढंग से किया जाता है तब यह मांसपेशियों की मजबूती को बढ़ा देती है और आपकी भुजाओं को आकार प्रदान करती है, तथा ट्राइसेप्स के लेटरल हेड पर असर डालती है। कंधों की चोट से बचने के लिए हमेशा उचित स्थिति का उपयोग करें।https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/loop_72_1_simple_20170112_093608.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/trisep/325-72https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/cover_72_1_simple__20170206_123410.png325327https://p4ppullzone.b-cdn.net/api_v2/exercises/72/trainer_media/loop_72_1_simple_20170112_093608.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/pectorals/push-ups-knees-on-bench-74https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/cover_74_1_simple__20171130_140220.jpgPush Ups Knees on BenchThis exercise hits the upper chest, the triceps, and the front deltoids. It provides a complete workout for your upper body. Doing push-ups with your knees on a bench puts greater pressure on the upper body and improves your balance and coordination.https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/loop_74_1_simple_20171130_140217.mp422017-11-30yesnoP4Phttps://passion4profession.net/it/esercizi/pettorali/piegamenti-con-ginocchia-sulla-panca-74https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/cover_74_1_simple__20171130_140220.jpgPiegamenti con ginocchia sulla pancaQuesto esercizio è pensato per la parte superiore del petto, i tricipiti e i deltoidi frontali. Un esercizio completo per la parte superiore del tuo corpo. Effettuare i piegamenti con le ginocchia su una panca porta una maggiore pressione sulla parte superiore del corpo, inoltre migliora l’equilibrio e la coordinazione.https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/loop_74_1_simple_20171130_140217.mp422017-11-30yesnoP4Phttps://passion4profession.net/es/ejercicios/pectorales/flexiones-de-rodillas-en-el-banco-74https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/cover_74_1_simple__20171130_140220.jpgFlexiones de rodillas en el bancoEste ejercicio trabaja la parte superior del pecho, los tríceps y los deltoides frontales. Proporciona un entrenamiento completo para la parte superior del cuerpo. Al hacer flexiones con las rodillas en un banco se ejerce mayor presión sobre la parte superior del cuerpo y se mejora el equilibrio y la coordinación.https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/loop_74_1_simple_20171130_140217.mp422017-11-30yesnoP4Phttps://passion4profession.net/fr/exercices/pectoraux/pompes-genoux-sur-le-banc-74https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/cover_74_1_simple__20171130_140220.jpgPompes genoux sur le bancCet exercice cible les pectoraux supérieurs, les triceps et les deltoïdes antérieurs. Il procure un entraînement complet de la partie supérieure du corps. Les pompes exécutées les genoux sur un banc sollicitent davantage le haut du corps et améliorent l'équlibre et la coordination.https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/loop_74_1_simple_20171130_140217.mp422017-11-30yesnoP4Phttps://passion4profession.net/de/uebungen/brust/liegestutze-mit-den-knien-auf-der-bank-74https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/cover_74_1_simple__20171130_140220.jpgLiegestütze mit den Knien auf der BankDiese Übung zielt auf die Brust, den Trizeps und den vorderen Deltamuskel. Sie umfasst ein komplettes Workout für den Oberkörper. Liegestütze mit den Knien auf einer Bank üben einen stärkeren Druck auf den Oberkörper aus und verbessern somit Ihre Balance und Koordination.https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/loop_74_1_simple_20171130_140217.mp422017-11-30yesnoP4Phttps://passion4profession.net/pt/exercicios/peitorais/flexoes-com-os-joelhos-sobre-o-banco-74https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/cover_74_1_simple__20171130_140220.jpgFlexões com os joelhos sobre o bancoEste exercício atinge a parte superior do peito, tríceps e os deltoides frontais. Ele oferece um treinamento completo para a parte superior do corpo. Fazer flexões com seus joelhos sobre um banco põe grande pressão sobre a parte superior do corpo e aumenta seu equilíbrio e coordenação.https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/loop_74_1_simple_20171130_140217.mp422017-11-30yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/грудь/отжимание-с-коленями-на-скамеике-74https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/cover_74_1_simple__20171130_140220.jpgОтжимание с коленями на скамейкеЭто упражнение оказывает воздействие на верхнюю часть груди, трехглавые мышцы и передние дельтовидные мышцы. Оно обеспечивает полную тренировку верхней части тела. Выполнение отжиманий с коленями на скамейке оказывает большую нагрузку на верхнюю часть тела и улучшает ваше чувство равновесия и координации.https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/loop_74_1_simple_20171130_140217.mp422017-11-30yesnoP4Phttps://passion4profession.net/tr/egzersizler/gogus/dizler-banktayken-sınav-74https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/cover_74_1_simple__20171130_140220.jpgDizler Banktayken ŞınavBu egzersiz üst göğüs, triseps ve ön üçgensi kasları çalıştırır. Vücudunuzun üst kısmı için tam bir antrenman sunar. Dizleriniz bir banktayken şınav yapmak vücudun üst kısmına daha büyük bir baskı verir ve dengeniz ile koordinasyonunuzu geliştirir.https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/loop_74_1_simple_20171130_140217.mp422017-11-30yesnoP4Phttps://passion4profession.net/ar/tamarin/الصدر/تمرين-ضغط-الركبتين-على-المقعد-74https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/cover_74_1_simple__20171130_140220.jpgتمرين ضغط الركبتين على المقعدهذا التمرين يمرن الجزء العلوي من الصدر والعضلات الثلاثية و العضلات الدالية الأمامية. وهو يقدم تمرينا كاملا للجزء العلوي من جسمك. القيام بتمارين الضغط بواسطة ركبتيك على مقعد يشكل ضغطا أعظم على الجزء العلوي ويحسن توازنك وتناسق جسمك.https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/loop_74_1_simple_20171130_140217.mp422017-11-30yesnoP4Phttps://passion4profession.net/ja/exercises/胸筋/ベンチに膝を乗せた状態での腕立て伏せ-74https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/cover_74_1_simple__20171130_140220.jpgベンチに膝を乗せた状態での腕立て伏せこの運動は胸筋上部、三頭筋、三角筋を鍛えます。上半身の完全なトレーニングになります。膝をベンチに乗せた状態で腕立て伏せを行うことにより、上半身に置きなプレッシャーがかかり、バランスとコーディネーションを向上させます。https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/loop_74_1_simple_20171130_140217.mp422017-11-30yesnoP4Phttps://passion4profession.net/ko/exercises/가슴/벤치에-무릎-두고-푸시업-74https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/cover_74_1_simple__20171130_140220.jpg벤치에 무릎 두고 푸시업이 운동은 가슴 상부, 삼두근, 삼각근 앞부분에 힘을 가합니다. 이 운동은 상체 전체 운동입니다. 무릎은 벤치에 두고 푸시업을 하면 상체에 더 큰 힘이 가해지며, 균형감과 조정력이 개선됩니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/loop_74_1_simple_20171130_140217.mp422017-11-30yesnoP4Phttps://passion4profession.net/pl/cwiczenia/klatka/pompki-z-kolanami-na-ławeczce-74https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/cover_74_1_simple__20171130_140220.jpgPompki z kolanami na ławeczceTo ćwiczenie skupia się na górnej części klatki piersiowej, tricepsach i przednich aktonach mięśni naramiennych. Zapewnia kompleksowy trening górnej części ciała. Wykonywanie pompek z kolanami na ławeczce kładzie większy nacisk na górną część ciała i poprawia równowagę oraz koordynację.https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/loop_74_1_simple_20171130_140217.mp422017-11-30yesnoP4Phttps://passion4profession.net/zh/exercises/胸肌/俯卧撑-膝盖于长凳上-74https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/cover_74_1_simple__20171130_140220.jpg俯卧撑－膝盖于长凳上这个练习训练胸部、肱三头肌和前三角肌。它提供了一个你上半身的完整锻炼。做膝盖于长凳上的俯卧撑给你的上半身以更大压力，并提高你的平衡和协调性。https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/loop_74_1_simple_20171130_140217.mp422017-11-30yesnoP4Phttps://passion4profession.net/nl/oefeningen/borst/push-ups-knees-on-bench-74https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/cover_74_1_simple__20171130_140220.jpgPush Ups Knees on BenchDeze oefening traint de bovenste borstspieren, de triceps en de voorste deltavormige spieren. Het biedt een complete training voor je bovenlichaam. Push-ups met je knieën op een bankje oefent grotere druk uit op je bovenlichaam en verbetert balans en coördinatie.https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/loop_74_1_simple_20171130_140217.mp422017-11-30yesnoP4Phttps://passion4profession.net/sv/ovningar/brost/armhavningar-knan-pa-banken-74https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/cover_74_1_simple__20171130_140220.jpgArmhävningar knän på bänkenDenna övning tränar övre bröstkorgen, triceps och framsidans deltamuskler. Den ger en komplett träning för din överkropp. Att göra armhävningar med knäna högt på en bänk ger högre tryck på överkroppen och förbättrar din balans och koordination.https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/loop_74_1_simple_20171130_140217.mp422017-11-30yesnoP4Phttps://passion4profession.net/da/ovelser/bryst/armbøjninger-med-knæ-pa-bænk-74https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/cover_74_1_simple__20171130_140220.jpgArmbøjninger med knæ på bænkDenne øvelse rammer plet i den øverste del af brystet, triceps, og de forreste deltamuskler. Den giver en komplet træning af overkroppen. Armbøjninger med dine knæ på en bænk lægger større pres på overkroppen og forbedrer din balance og koordination.https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/loop_74_1_simple_20171130_140217.mp422017-11-30yesnoP4Phttps://passion4profession.net/fi/liikkeet/rinta/punnerrukset-pitaen-polvia-penkilla-74https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/cover_74_1_simple__20171130_140220.jpgPunnerrukset pitäen polvia penkilläTämä harjoite rasittaa ylärintakehää, kolmipäisiä olkalihaksia ja etuhartialihaksia. Se on täydellinen harjoite ylävartalolle. Punnerrusten tekeminen polvien ollessa penkillä rasittaa ylävartaloa enemmän sekä parantaa tasapainoasi ja koordinaatiotasi.https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/loop_74_1_simple_20171130_140217.mp422017-11-30yesnoP4Phttps://passion4profession.net/nb/ovelser/bryst/armhevinger-med-kne-pa-benk-74https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/cover_74_1_simple__20171130_140220.jpgArmhevinger med kne på benkDenne øvelsen fokuserer på øvre brystkasse, triceps og fremre deltamuskler. Det er en komplett øvelse for hele overkroppen. Når du tar armhevinger med knærne på en benk får du mer press på overkroppen som ytterligere øker balanse- og koordinasjonsevner.https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/loop_74_1_simple_20171130_140217.mp422017-11-30yesnoP4Phttps://passion4profession.net/ro/exercitii/pectorali/flotari-cu-genunchii-pe-banca-74https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/cover_74_1_simple__20171130_140220.jpgFlotări cu genunchii pe bancăAcest exercițiu antrenează partea superioară a pieptului, tricepșii și deltoizii frontali. Acesta oferă un antrenament complet pentru partea superioară a corpului. Efectuarea flotărilor cu genunchii pe bancă sporește presiunea exercitată asupra părții superioare a corpului și îmbunătățește echilibrul și coordonarea.https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/loop_74_1_simple_20171130_140217.mp422017-11-30yesnoP4Phttps://passion4profession.net/el/askiseis/στηθος/push-ups-με-τα-γονατα-σε-παγκο-74https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/cover_74_1_simple__20171130_140220.jpgPush Ups με τα γόνατα σε πάγκοΑυτή η άσκηση στοχεύει στο πάνω μέρος του θώρακά σας, στους τρικέφαλους και στους πρόσθιους δελτοειδείς. Προσφέρει μία πλήρη προπόνηση για το πάνω μέρος του σώματός σας. To να κάνετε push-ups με τα γόνατα πάνω σε πάγκο ασκεί μεγαλύτερη πίεση στο πάνω μέρος του σώματος και βελτιώνει την ισορροπία και τον συντονισμό σας.https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/loop_74_1_simple_20171130_140217.mp422017-11-30yesnoP4Phttps://passion4profession.net/hi/vyayam/छाती/बेंच-पर-घुटनों-के-साथ-पुश-अप-74https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/cover_74_1_simple__20171130_140220.jpgबेंच पर घुटनों के साथ पुश अपयह व्यायाम ऊपरी छाती, ट्राइसेप्स और अगले डेल्टॉयड पर असर डालता है। यह आपके शरीर के ऊपरी हिस्से के लिए पूर्ण अभ्यास प्रदान करता है। बेंच पर अपने घुटनों के साथ पुश अप करने से आपके शरीर के ऊपरी हिस्से पर ज्यादा प्रभाव पड़ता है और आपके संतुलन और समन्वय में सुधार आता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/loop_74_1_simple_20171130_140217.mp422017-11-30yesnoP4Phttps://passion4profession.net/id/latihan/dada/253-74https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/cover_74_1_simple__20171130_140220.jpg253255https://p4ppullzone.b-cdn.net/api_v2/exercises/74/trainer_media/loop_74_1_simple_20171130_140217.mp422017-11-30yesnoP4Phttps://passion4profession.net/en/exercises/quadriceps/jump-burpees-75https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/cover_75_1_simple__20170206_141302.pngJump BurpeesThis full body movement improves overall strength and burns fat. It engages your core, quads, glutes, shoulders, and back muscles while raising your heart rate. Over time, it can increase your endurance, shape your legs, and help build firm glutes.https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/loop_75_1_simple_20170120_101639.mp442017-01-20yesnoP4Phttps://passion4profession.net/it/esercizi/quadricipiti/burpee-con-salto-75https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/cover_75_1_simple__20170206_141302.pngBurpee con saltoQuesto movimento del corpo migliora complessivamente la forza e brucia il grasso. Coinvolge il tuo core, i quadricipiti, i glutei, le spalle e i muscoli della schiena mentre aumenta il tuo battito cardiaco. Nel tempo, può migliorare la tua resistenza, scolpire le tue gambe, e aiutare a sviluppare glutei sodi.https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/loop_75_1_simple_20170120_101639.mp442017-01-20yesnoP4Phttps://passion4profession.net/es/ejercicios/cuadriceps/burpees-con-salto-75https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/cover_75_1_simple__20170206_141302.pngBurpees con saltoEste ejercicio para todo el cuerpo mejora la fuerza en general y quema grasa. Trabaja el “core”, los cuádriceps, los glúteos, los hombros y los músculos de la espalda a la vez que aumenta tu frecuencia cardíaca. Con el tiempo, puede aumentar tu resistencia, tonificar tus piernas y ayudarte a construir unos glúteos más firmes.https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/loop_75_1_simple_20170120_101639.mp442017-01-20yesnoP4Phttps://passion4profession.net/fr/exercices/quadriceps/burpee-saut-75https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/cover_75_1_simple__20170206_141302.pngBurpee + sautCe mouvement complet du corps accroît la force générale et brûle des graisses. Il sollicite votre buste, vos quadriceps, vos fessiers, vos épaules, vos muscles dorsaux, tout en accélérant votre rythme cardiaque. Avec le temps, il renforce votre endurance, sculpte vos jambes et vous aide à affermir vos fessiers.https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/loop_75_1_simple_20170120_101639.mp442017-01-20yesnoP4Phttps://passion4profession.net/de/uebungen/quadrizeps/burpees-mit-sprung-75https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/cover_75_1_simple__20170206_141302.pngBurpees mit SprungDiese Ganzkörperübung wirkt kräftigend auf den ganzen Körper und verbrennt Fett. Sie kräftigt den Rumpf, die vorderseitige Oberschenkelmuskulatur, Gesäßmuskeln, Schultern- und Rückgenmuskeln und erhöht gleichzeitig die Herzfrequenz. Mit der Zeit verbessert sie Ihre Ausdauer, bringt Ihre Beine Form und sorgt für einen festen Po.https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/loop_75_1_simple_20170120_101639.mp442017-01-20yesnoP4Phttps://passion4profession.net/pt/exercicios/quadriceps/burpees-com-salto-75https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/cover_75_1_simple__20170206_141302.pngBurpees com saltoEste movimento corporal completo melhora a força e queima gordura. Ele envolve seu core, quadris, glúteos, ombros e músculos das costas, enquanto eleva o seu ritmo cardíaco. Com o tempo, ele pode aumentar sua resistência, moldar suas pernas, e ajudar a construir glúteos firmes.https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/loop_75_1_simple_20170120_101639.mp442017-01-20yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/квадрицепс/упор-присед-с-прыжком-75https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/cover_75_1_simple__20170206_141302.pngУпор-присед с прыжкомЭто движение для тренировки всего тела повышает общую силу и сжигает жир. При его выполнении задействовано туловище, четырехглавые мышцы, ягодицы, плечи и мышцы спины. Кроме того, оно ускоряет пульс. Со временем это упражнение может увеличить вашу выносливость, улучшить форму ног и помочь сформировать упругие ягодицы.https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/loop_75_1_simple_20170120_101639.mp442017-01-20yesnoP4Phttps://passion4profession.net/tr/egzersizler/kuadriseps/zıplama-burpeeleri-75https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/cover_75_1_simple__20170206_141302.pngZıplama BurpeeleriBu tam vücut hareketi, genel kuvvetinizi arttırır ve yağ yakar. Hareket, kalp hızını arttırırken, karın, kuadriseps, kalça, omuz ve sırt kaslarınızı çalıştırır. Zamanla dayanıklılığınızı arttırır, bacaklarınızı şekillendirir ve sıkı kalça kasları yapmanıza yardımcı olur.https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/loop_75_1_simple_20170120_101639.mp442017-01-20yesnoP4Phttps://passion4profession.net/ar/tamarin/الرباعية/القفز-فوق-الحواجز-75https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/cover_75_1_simple__20170206_141302.pngالقفز فوق الحواجزتعمل هذه الحركة الشاملة للجسم على تحسين قوة الجسم بشكل عام وعلى حرق الدهون. تشترك في هذا التمرين العضلات الأساسية والعضلة الرباعية وعضلات الأرداف والكتفين والظهر مع زيادة معدل نبضات القلب في الوقت نفسه. مع الاستمرار في أداء التمرين يمكنه أن يزيد من قوة التحمل وتشكيل الساقين والمساعدة في بناء عضلات أرداف صلبة.https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/loop_75_1_simple_20170120_101639.mp442017-01-20yesnoP4Phttps://passion4profession.net/ja/exercises/大腿四頭筋/ジャンプバーピーズ-75https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/cover_75_1_simple__20170206_141302.pngジャンプバーピーズ这一全身运动能提高总体力量并燃烧脂肪。它能在提高您的心率的同时锻炼到您的核心力量、四头肌、臀大肌、肩膀和背部肌肉。 经过一段时间，它能提高您的耐力、塑造您的腿部并构建结实的臀部肌肉。https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/loop_75_1_simple_20170120_101639.mp442017-01-20yesnoP4Phttps://passion4profession.net/ko/exercises/사두근/점프-버피-75https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/cover_75_1_simple__20170206_141302.png점프 버피이 전신 운동은 근력 전반을 강화하고 지방을 연소합니다. 심박수를 높이면서 코어, 대퇴사두근, 둔근, 어깨 및 등 근육을 자극시킵니다. 시간이 지남에 따라, 지구력을 향상시키고 다리의 모양을 잡아주며 강력한 둔근 형성에 도움이 됩니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/loop_75_1_simple_20170120_101639.mp442017-01-20yesnoP4Phttps://passion4profession.net/pl/cwiczenia/czworogłowy/jump-burpees-75https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/cover_75_1_simple__20170206_141302.pngJump BurpeesTen ruch angażujący całe ciało poprawia ogólną siłę i pomaga spalać tłuszcz. Angażuje mięśnie głębokie, mięsień czworogłowy, pośladki, ramiona oraz mięśnie pleców, podnosząc jednocześnie tętno. Z czasem zwiększa wytrzymałość, rzeźbi nogi i pomaga uzyskać jędrne pośladki.https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/loop_75_1_simple_20170120_101639.mp442017-01-20yesnoP4Phttps://passion4profession.net/zh/exercises/股四头肌/波比跳-75https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/cover_75_1_simple__20170206_141302.png波比跳这一全身运动能提高总体力量并燃烧脂肪。它能在提高您的心率的同时锻炼到您的核心力量、四头肌、臀大肌、肩膀和背部肌肉。 经过一段时间，它能提高您的耐力、塑造您的腿部并构建结实的臀部肌肉。https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/loop_75_1_simple_20170120_101639.mp442017-01-20yesnoP4Phttps://passion4profession.net/nl/oefeningen/quadriceps/jump-burpees-75https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/cover_75_1_simple__20170206_141302.pngJump BurpeesDeze volledige lichaamsbeweging verbetert algemene kracht en verbrandt vet. De oefening werkt op je core, quadriceps, bilspieren, schouders en rugspieren terwijl het je hartslag verhoogt. Na een tijd kan het je uithouding verbeteren, je benen mooier vormen en helpen om stevige bilspieren op te bouwen.https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/loop_75_1_simple_20170120_101639.mp442017-01-20yesnoP4Phttps://passion4profession.net/sv/ovningar/quadriceps/jump-burpees-75https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/cover_75_1_simple__20170206_141302.pngJump BurpeesDen här helkroppsrörelsen förbättrar den generella styrkan och bränner fett. Den aktiverar magmusklerna, lårmusklerna, skinkorna, skuldror och ryggmuskler, när pulsen ökar. På sikt ökar den uthålligheten och formar dina ben, samt hjälper till att ge dig fasta skinkor.https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/loop_75_1_simple_20170120_101639.mp442017-01-20yesnoP4Phttps://passion4profession.net/da/ovelser/quadriceps/jump-burpees-75https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/cover_75_1_simple__20170206_141302.pngJump BurpeesDen fuldstændige kropsbevægelse forbedrer styrken generelt, og forbrænder fedt. Den aktiverer dine kernemuskler, quadriceps, balder, skuldre og rygmusklerne, samtidig med at pulsen øges. Over tid kan den forøge din udholdenhed, forme dine ben og hjælpe med at opbygge faste balder.https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/loop_75_1_simple_20170120_101639.mp442017-01-20yesnoP4Phttps://passion4profession.net/fi/liikkeet/etureidet/yleisliike-75https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/cover_75_1_simple__20170206_141302.pngYleisliikeTämä yleisliike parantaa yleiskuntoa ja polttaa rasvaa. Se aktivoi keskivartalon syviä lihaksia, reiden ojentajia, pakaroita, hartioita ja selkälihaksia ja kohottaa sykettä. Ajan myötä se voi parantaa kestävyyttä, muokata reisiä ja auttaa kehittämään kiinteät pakarat.https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/loop_75_1_simple_20170120_101639.mp442017-01-20yesnoP4Phttps://passion4profession.net/nb/ovelser/quadriceps/burpee-med-hopp-75https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/cover_75_1_simple__20170206_141302.pngBurpee med hoppDenne øvelsen tar på hele kroppen, forbedrer styrken og brenner fett. Den inkluderer core, fremside lår, setemuskelaturen, skuldre og ryggmuskler samtidig som den øker pulsen. Over tid kan den øke utholdenheten din og forme beina, og hjelpe deg med å få en fast setemuskel.https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/loop_75_1_simple_20170120_101639.mp442017-01-20yesnoP4Phttps://passion4profession.net/ro/exercitii/cvadriceps/sarituri-burpees-75https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/cover_75_1_simple__20170206_141302.pngSărituri burpeesAceastă mișcare pune în funcțiune întregul corp, îmbunătățește forța generală și arde grăsimile. Aceasta vă antrenează trunchiul, cvadricepșii, fesele, umerii și mușchii spatelui și, în același timp, vă intensifică ritmul cardiac. În timp, acest exercițiu vă poate spori rezistența, sculpta picioarele și conferi fermitate feselor.https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/loop_75_1_simple_20170120_101639.mp442017-01-20yesnoP4Phttps://passion4profession.net/el/askiseis/τετρακεφαλος/jump-burpees-75https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/cover_75_1_simple__20170206_141302.pngJump BurpeesΑυτή η πλήρης σωματική κίνηση βελτιώνει τη γενικότερη δύναμη και καίει λίπος. Εμπλέκει τον κορμό, τους τετρακέφαλους, τους γλουτιαίους, τους ώμους και τους ραχιαίους, ενώ αυξάνει και τον καρδιακό ρυθμό. Με τον καιρό μπορεί να αυξήσει την αντοχή σας, να σμιλέψει τα πόδια σας και να σας βοηθήσει να χτίσετε πιο σφιχτούς γλουτούς.https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/loop_75_1_simple_20170120_101639.mp442017-01-20yesnoP4Phttps://passion4profession.net/hi/vyayam/क्वाड्स/जम्प-बर्पीस-75https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/cover_75_1_simple__20170206_141302.pngजम्प बर्पीसयह पूरे शरीर का व्यायाम समग्र शक्ति बढ़ाता है और चर्बी को नष्ट करता है। यह आपकी कोर, कूल्हों, जाँघों, कन्धों और पीठ की मांसपेशियों पर काम करता है और साथ ही आपकी हृदयगति बढ़ाता है। समय के साथ, यह आपका स्टैमिना बढ़ा सकता है, आपकी टांगों को सुडौल बना सकता है और मज़बूत कूल्हे बनाने में सहायक हो सकता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/loop_75_1_simple_20170120_101639.mp442017-01-20yesnoP4Phttps://passion4profession.net/id/latihan/paha-depan/733-75https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/cover_75_1_simple__20170206_141302.png733735https://p4ppullzone.b-cdn.net/api_v2/exercises/75/trainer_media/loop_75_1_simple_20170120_101639.mp442017-01-20yesnoP4Phttps://passion4profession.net/en/exercises/forearms/reverse-barbell-curl-76https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/cover_76_1_simple__20170206_140837.pngReverse Barbell CurlThis isolation move hits the brachialis muscle and forearms. Unlike traditional barbell curls, it requires an overhand grip. The reverse barbell curl helps build bigger arms, pushing the peak of your biceps up higher. It also adds variety to your workout and strengthens your grip. It can be performed with a barbell, an EZ bar, or an Olympic bar.https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/loop_76_1_simple_20170112_094026.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/avambracci/curl-inverso-con-bilanciere-76https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/cover_76_1_simple__20170206_140837.pngCurl inverso con bilanciereQuesto movimento isolato fa lavorare i muscoli brachiali e gli avambracci. A differenza dei normali esercizi col bilanciere, questo richiede una presa dall'alto verso il basso. Il curl inverso con bilanciere aiuta a sviluppare delle braccia più grosse, spingendo il limite dei bicipiti ancora più in alto. Inoltre, serve per variare l'allenamento e per rafforzare la presa. Può essere eseguito con un bilanciere, una barra EZ o una barra olimpica.https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/loop_76_1_simple_20170112_094026.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/antebrazos/curl-invertido-con-barra-76https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/cover_76_1_simple__20170206_140837.pngCurl invertido con barraEste movimiento de aislamiento ejercita el músculo braquial y los antebrazos. A diferencia de los curls con barra tradicionales, requiere un agarre en pronación. El curl invertido con barra ayuda a desarrollar el volumen de brazos y acentúa el pico de los bíceps. También aporta variedad al entrenamiento y fortalece el agarre. Se puede realizar con una barra, una barra EZ o una barra olímpica.https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/loop_76_1_simple_20170112_094026.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/avant-bras/flexion-inversee-a-la-barre-76https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/cover_76_1_simple__20170206_140837.pngFlexion inversée à la barreCe mouvement d'isolation fait travailler le muscle brachial et vos avant-bras. Contrairement aux flexions à la barre classiques, il exige de saisir la barre par le dessus. La flexion inversée à la barre permet de se muscler les bras en poussant plus haut le point culminant de vos biceps. Il apporte également de la variété à vos exercices et renforce votre poigne. Il peut être effectué avec une barre d'haltères, une barre EZ ou une barre olympique.https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/loop_76_1_simple_20170112_094026.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/unterarme/revers-curls-mit-langhantel-76https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/cover_76_1_simple__20170206_140837.pngRevers-Curls mit LanghantelDiese Isolationsübung beansprucht den Armbeuger und die Unterarme. Im Gegensatz zu den herkömmlichen Langhantelcurls wird dabei der Obergriff eingesetzt. Der Reverse-Langhantelcurl vergrößert den Armumfang und verschiebt den Kopf des Bizepsmuskels nach oben. Sie sorgt außerdem für Abwechslung im Training und stärkt den Griff. Sie kann mit einer Langhantel, einer SZ-Stange oder einer Olympic-Hantel ausgeführt werden.https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/loop_76_1_simple_20170112_094026.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/antebracos/rosca-inversa-com-barra-76https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/cover_76_1_simple__20170206_140837.pngRosca Inversa com BarraEste movimento de isolamento atinge os músculos braquiais e antebraços. Ao contrário da rosca com barra tradicional, ela requer uma pegada por cima da barra. A rosca inversa ajuda a criar braços maiores, aumentando o limite de seus bíceps ainda mais. Ela também ajuda a adicionar variedade ao seu exercício e a fortalecer sua pegada. Ela pode ser realizada com uma barra reta, barra EZ ou Olímpica.https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/loop_76_1_simple_20170112_094026.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/предплечья/обратное-сгибание-со-штангои-76https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/cover_76_1_simple__20170206_140837.pngОбратное сгибание со штангойЭто изоляционное упражнение развивает плечевые мышцы и предплечья. В отличие от традиционных сгибаний со штангой оно требует хвата сверху. Обратное сгибание со штангой помогает накачать мышцы рук, повысив максимальную планку формы ваших бицепсов. Оно также делает разнообразней тренировки и укрепляет захват. Его можно выполнять со штангой, изогнутым или олимпийским грифом штанги.https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/loop_76_1_simple_20170112_094026.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/onkol/ters-barbell-bukme-76https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/cover_76_1_simple__20170206_140837.pngTers Barbell BükmeBu ayırma hareketi, brakialis kasını ve ön kolları çalıştırır. Klasik barbell bükmelerinin aksine yukarıdan aşağı bir kavrama gerektirir. Ters barbell bükme, bisepslerin tepe noktasını daha yukarı çıkartarak daha büyük kollar oluşturmaya yardımcı olur. Ayrıca antrenmanınıza çeşitlilik katar ve kavramanızı güçlendirir. Bir barbell, bir EZ demiri veya bir Olimpik demir ile gerçekleştirilebilinir.https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/loop_76_1_simple_20170112_094026.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/الساعد/لف-البار-المعاكس-76https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/cover_76_1_simple__20170206_140837.pngلف البار المعاكسحركة العزل هذه تعمل على العضلة العضدية والسواعد. على عكس تمرين لف البار التقليدي، فإن هذه الحركة تتطلب قبضة برفع الذراع. لف البار المعاكس يساعد على بناء أذرع أكبر، ويزيد ارتفاع العضلات الخلفية. وأيضاُ تضيف نوع من التنوع على تدريبك وتقوي من قبضتك. يمكن أداؤها بالبار، بار EZ، أو بار أوليمبي.https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/loop_76_1_simple_20170112_094026.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/前腕/リバースバーベルカール-76https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/cover_76_1_simple__20170206_140837.pngリバースバーベルカールこの分離の動きは、上腕筋と前腕に効きます。 従来のバーベルカールと異なり、オーバーハンドグリップが必要です。 リバースバーベルカールは、二頭筋のピークまで押し上げ、腕を大きく作る上で役立ちます。 それはトレーニングにバリエーションを加え、握力を強化します。 これは、バーベル、EZバー、またはオリンピックバーを用いて行うことができます。https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/loop_76_1_simple_20170112_094026.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/전완/리버스-바벨-컬-76https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/cover_76_1_simple__20170206_140837.png리버스 바벨 컬이 부분 운동은 상완근과 팔뚝 근육을 단련시킵니다. 전통적인 바벨 컬과는 달리 오버핸드 그립으로 바벨을 잡아야 합니다. 리버스 바벨 컬을 하면 팔이 커지고 이두박근 최고점의 위치가 위로 올라갑니다. 또한 워크 아웃에 다양함을 더하게 되며 악력도 증가합니다. 바벨이나 이지 바(EZ bar) 또는 올림픽 바를 사용해도 됩니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/loop_76_1_simple_20170112_094026.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/przedramiona/podnoszenie-sztangi-z-nadchwytem-76https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/cover_76_1_simple__20170206_140837.pngPodnoszenie sztangi z nadchwytemTen ruch izolacyjny uderza w mięsień ramienny i przedramię. Inaczej niż tradycyjne podnoszenie sztangi, ćwiczenie to wymaga chwytu odwróconego. Podnoszenie sztangi z nadchwytem pomaga budować większe ramiona przesuwając wyżej szczyt mięśni dwugłowych. Ćwiczenie to urozmaica również trening i wzmacnia chwyt. Można je wykonywać ze sztangą, drążkiem giętym do wyciągu lub drążkiem olimpijskim.https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/loop_76_1_simple_20170112_094026.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/前臂/反握杠铃弯举-76https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/cover_76_1_simple__20170206_140837.png反握杠铃弯举这种独立运动击中肱肌和前臂。 不像传统的杠铃弯举，它需要一个过度的抓地力。 反握杠铃弯举有助于打造更大的手臂，推动您的二头肌峰更高。 它还为您的锻炼增加了多样性，增强了您的抓地力。 它可以用杠铃，EZ bar或奥林匹克杠进行。https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/loop_76_1_simple_20170112_094026.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/onderarmen/reverse-barbell-curl-76https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/cover_76_1_simple__20170206_140837.pngReverse Barbell CurlDeze isolatie-oefening traint de brachialisspier en voorarmen. In tegenstelling tot barbell curls, vereist het een overhandse grip. De reverse barbell curl helpt grotere armen te ontwikkelen door de piek van je biceps hoger te krijgen. Het biedt ook variatie aan je training en versterkt de grip. Je kan de oefening met een barbell, EZ-bar of een Olympische bar uitvoeren.https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/loop_76_1_simple_20170112_094026.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/underarmar/omvand-skivstangscurl-76https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/cover_76_1_simple__20170206_140837.pngOmvänd SkivstångscurlDenna övning tränar din brachialis och dina underarmar. Till skillnad från en traditionell skivstångscurl så krävs det ett överhandsgrepp. Den omvända skivstångscurlen hjälper till att bygga större armar, samt att skjuta toppen av dina biceps högre upp. Den lägger även till en variation i träningen och stärker greppet. Övningen kan utföras med en skivstång, en EZ bar eller en OS bar.https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/loop_76_1_simple_20170112_094026.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/underarme/omvendt-vægtstangs-curl-76https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/cover_76_1_simple__20170206_140837.pngOmvendt vægtstangs-curlDenne isolerende øvelse træner brachialis musklen og underarmene. I modsætning til traditionelle vægtstangsøvelser kræver den overhåndsgreb. Det omvendte vægtstangs-curl hjælper med at opbygge større arme og gør din biceps mere fremstående. Den giver også dit træningspas afveksling. Øvelsen kan udføres med en vægtstang, en EZ-stang eller en Olympisk stang.https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/loop_76_1_simple_20170112_094026.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/kyynarvarret/kaanteinen-hauiskaanto-levytangolla-76https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/cover_76_1_simple__20170206_140837.pngKäänteinen hauiskääntö levytangollaTämä eristävä liike treenaa hartialihaksia ja kyynärvarsia. Toisin kuin tavallinen hauiskääntö levytangolla, tässä liikkeessä käytetään myötäotetta. Käänteisen hauiskäännön avulla rakennetaan paksummat käsivarret, ja koukistajalihaksen huippukohta työntyy ylemmäs. Se myös monipuolistaa treeniäsi ja vahvistaa otetta. Se voidaan tehdä levytangolla EZ-tangolla tai olympiatangolla.https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/loop_76_1_simple_20170112_094026.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/underarmer/reverse-barbell-curl-76https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/cover_76_1_simple__20170206_140837.pngReverse Barbell CurlDenne isolerende øvelsen trener brachialis-muskelen og underarmer. I motsetning til tradisjonelle vektstang curls, krever den et overhåndsgrep. Den reverse barbell curl hjelper til å bygge større armer, ved å presse toppem ab biceps enda høyere. Den gir også variasjon til treningen din og styrker grepet. Den kan utføres med en stang, EZ-stang, eller Olympisk stang.https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/loop_76_1_simple_20170112_094026.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/antebrate/flexii-inverse-cu-haltere-76https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/cover_76_1_simple__20170206_140837.pngFlexii inverse cu haltereAceastă mișcare izolată antrenează mușchii brahiali și antebrațele. Spre deosebire de flexiile cu haltere obișnuite, acest exercițiu necesită o apucare de jos în sus. Flexiile inverse cu haltere ajută la reliefarea unor brațe mari, deplasând vârful bicepșilor mai sus. Acestea adaugă, de asemenea, varietate antrenamentului dvs. și consolidează apucarea. Acest exercițiu poate fi executat cu o halteră, o bară EZ sau o bară olimpică.https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/loop_76_1_simple_20170112_094026.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/πηχης/αναποδη-αρση-μπαρας-76https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/cover_76_1_simple__20170206_140837.pngΑνάποδη Άρση ΜπάραςΑυτή η κίνηση απομόνωσης εστιάζει τον βραχιόνιο μυ και τους βραχίονες. Σε αντίθεση με τις παραδοσιακές άρσεις με μπάρα, απαιτείται πιάσιμο με την παλάμη προς τα κάτω. Η ανάποδη άρση με μπάρα βοηθάει στο να χτίσετε πιο ογκώδη χέρια, πιέζοντας την κορυφή των δικεφάλων σας πιο ψηλά. Δίνει επίσης ποικιλία στις ασκήσεις σας και δυναμώνει το κράτημά σας. Μπορεί να εκτελεστεί με αλτήρες, με στραβόμπαρα ή μπάρα Ολυμπιακών προδιαγραφών.https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/loop_76_1_simple_20170112_094026.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/अग्रबाहु/reverse-barbell-curl-76https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/cover_76_1_simple__20170206_140837.pngReverse Barbell Curlयह पृथक मूव ब्रैकिअलिस मांसपेशी और अग्र भुजाओं पर असर करती है। पारम्परिक बारबेल कर्ल के विपरीत, इसे ओवरहैंड ग्रिप की आवश्यकता होती है। यह कसरत बड़ी भुजाओं के निर्माण में मदद करती है, और आपकी बाइसेप्स की अधिकतम सीमा को बढ़ाती है। यह आपके अभ्यास में विविधता शामिल करती है और आपकी पकड़ को मजबूत बनाती है। इसे बारबेल, एक EZ बार, या एक ओलिंपिक बार की मदद से किया जा सकता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/loop_76_1_simple_20170112_094026.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/lengan-bawah/331-76https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/cover_76_1_simple__20170206_140837.png331333https://p4ppullzone.b-cdn.net/api_v2/exercises/76/trainer_media/loop_76_1_simple_20170112_094026.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/double-twist-78https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/cover_78_1_simple__20180124_150401.pngDouble TwistThis exercise targets the obliques. It requires stability and balance, which makes it suitable for gym goers who already have a solid foundation. The double twist can be done at home or at the gym. No special equipment is needed. Over time, it will strengthen your core and create muscle definition in the abdominal region.https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/loop_78_1_simple_20180122_133505.mp422018-01-22yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/twist-doppio-78https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/cover_78_1_simple__20180124_150401.pngTwist doppioQuesto esercizio interessa i muscoli obliqui. Richiede stabilità ed equilibrio, il che lo rende un esercizio adatto agli appassionati di fitness che hanno già delle solide basi. Il twist doppio può essere eseguito a casa o in palestra. Non richiede strumenti speciali. Nel tempo ti aiuterà a rafforzare il core e a definire i muscoli dell’intera regione addominale.https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/loop_78_1_simple_20180122_133505.mp422018-01-22yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/doble-giro-78https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/cover_78_1_simple__20180124_150401.pngDoble giroEste ejercicio se centra en los oblicuos. Necesitas estabilidad y equilibrio, lo que lo hace perfecto para los adeptos al gimnasio que ya tienen una buena base. El doble giro puede hacerse en casa o en el gimnasio. No se necesita equipamiento especial. Con el paso del tiempo, fortalece el core y crea definición muscular en la región abdominal.https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/loop_78_1_simple_20180122_133505.mp422018-01-22yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/double-torsion-78https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/cover_78_1_simple__20180124_150401.pngDouble torsionCet exercice cible les obliques. Exigeant de la stabilité et de l'équilibre, il convient plutôt aux pratiquants ayant déjà de bonnes bases. La double torsion peut se pratiquer à la maison ou en salle de gym sans équipement particulier. Au fil du temps, il renforce le torse et aide à la définition musculaire dans la région abdominale.https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/loop_78_1_simple_20180122_133505.mp422018-01-22yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/doppeldrehung-78https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/cover_78_1_simple__20180124_150401.pngDoppeldrehungDiese Übung zielt auf den äußeren schrägen Bauchmuskel ab. Hier sind Stabilität und Balance gefragt, was sich sehr gut für Fitnessstudio-Besucher eignet, die bereits solide Grundlagen haben. Die Doppeldrehung kann zu Hause oder im Fitnessstudio durchgeführt werden. Es ist kein spezielles Trainingszubehör nötig. Mit der Zeit wird Ihr Rumpf gestärkt und die Muskeln im Bauchbereich werden definiert.https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/loop_78_1_simple_20180122_133505.mp422018-01-22yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/torcao-dupla-78https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/cover_78_1_simple__20180124_150401.pngTorção DuplaEste exercício visa os oblíquos. Ele exige estabilidade e equilíbrio, o que o torna adequado para quem vai à academia e já tem uma base sólida. A torção dupla pode ser realizada em casa ou na academia. Não é necessário nenhum equipamento especial. Com o passar do tempo, ele fortalecerá seu núcleo e criará definição muscular na região do abdome.https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/loop_78_1_simple_20180122_133505.mp422018-01-22yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/двоиное-скручивание-78https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/cover_78_1_simple__20180124_150401.pngДвойное скручиваниеЭто упражнение разрабатывает косые мышцы живота. Оно требует стабильности и чувства равновесия, благодаря чему оно подходит для посетителей спортивных залов, у которых уже есть солидные базовые навыки. Это двойное скручивание можно выполнять дома или в спортивном зале. Не требуется никакого специального оборудования. Со временем оно укрепит ваше туловище и придаст форму мышцам в районе живота.https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/loop_78_1_simple_20180122_133505.mp422018-01-22yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/ikili-yanlara-donme-78https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/cover_78_1_simple__20180124_150401.pngİkili Yanlara DönmeBu egzersiz oblik kaslarını hedefler. Zaten sağlam bir temele sahip spor salonuna gidenler için uygun olan bir denge ve karalılık gerektirir. İkili Yanlara Dönme evde veya spor salonunda yapılabilir. Hiçbir özel alet gerektirmez. Zamanla, merkez kaslarınızı güçlendirecek ve karın bölgesinde kas görünürlüğü yaratacaktır.https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/loop_78_1_simple_20180122_133505.mp422018-01-22yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/الالتواء-المزدوج-78https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/cover_78_1_simple__20180124_150401.pngالالتواء المزدوجهذا التمرين يستهدف عضلات الخصر المائلة. وهو يتطلب توازنا وثباتا، وهذا ما يناسب مرتادي النادي الرياضي الذين يملكون بالفعل أساسا متينا. تمرين الالتواء المزدوج يمكن أن يتم في المنزل أو في النادي. لا حاجة إلى معدات خاصة لهذا التمرين. ومع الوقت، يقوي هذا التمرين وسطك ويكون تحديدا للعضلات في المعدة.https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/loop_78_1_simple_20180122_133505.mp422018-01-22yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/ダブルツイスト-78https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/cover_78_1_simple__20180124_150401.pngダブルツイストこの運動は腹斜筋を鍛えます。安定性とバランスが要求されるため、既に基礎のできているジム経験者向けの運動です。ダブルツイストは自宅でもジムでもできます。特別な器具は必要ありません。時が経つにつれ、コアを強化し腹部の筋肉をくっきりとさせます。https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/loop_78_1_simple_20180122_133505.mp422018-01-22yesnoP4Phttps://passion4profession.net/ko/exercises/복근/더블-트위스트-78https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/cover_78_1_simple__20180124_150401.png더블 트위스트이 운동은 옆쪽 복근을 위한 운동입니다. 이 운동은 안정성과 균형을 필요로 하는 운동으로서, 이미 탄탄한 기반을 가지고 있는 헬스클럽에서 운동을 하는 사람들에게 적합합니다. 더블 트위스트는 집에서 또는 헬스클럽에서 할 수 있는 운동입니다. 특별한 장비가 없어도 할 수 있는 운동입니다. 지속적으로 하면 몸의 중심 부위를 강화하고 복부 부위에 근육을 생성할 것입니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/loop_78_1_simple_20180122_133505.mp422018-01-22yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/podwojne-skrety-78https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/cover_78_1_simple__20180124_150401.pngPodwójne skrętyTo ćwiczenie skupia się na mięśniach skośnych brzucha. Wymaga stabilności i zachowania równowagi, co sprawia, że jest odpowiednie dla osób, które chodzą na siłownię i posiadają już solidne podstawy. Podwójne skręty mogą być wykonywane w domu bądź na siłowni. Nie jest wymagane posiadanie żadnego specjalistycznego sprzętu. Z czasem wzmocnią mięśnie głębokie i uwydatnią mięśnie na brzuchu.https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/loop_78_1_simple_20180122_133505.mp422018-01-22yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/双扭曲-78https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/cover_78_1_simple__20180124_150401.png双扭曲这个练习针对斜肌。它需要稳定和平衡，这使得它适合已经拥有了坚实健身基础的人。双扭曲可以在家里或在健身房进行。不需要特殊的设备。随着时间的推移，它会加强你的核心和腹部肌肉的塑造。https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/loop_78_1_simple_20180122_133505.mp422018-01-22yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/double-twist-78https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/cover_78_1_simple__20180124_150401.pngDouble TwistDeze oefening activeert de schuine buikspieren. Het vereist stabiliteit en balans, wat het geschikt maakt voor fitnessgangers die al een sterke basis hebben. De double twist kan thuis of in de gym gedaan worden. Je hebt geen speciale benodigdheden nodig. Na een tijdje zal het je core versterken en spierdefinitie creëren in de buikregio.https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/loop_78_1_simple_20180122_133505.mp422018-01-22yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/dubbel-vridning-78https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/cover_78_1_simple__20180124_150401.pngDubbel vridningDenna övning inriktar sig mot den sneda bålmuskulaturen. Den kräver stabilitet och balans, vilket gör den lämplig för gym-motionärer som har en stark grundfysik. Dubbel vridning kan göras hemma ellet på gymmet. Ingen specialutrustning behövs. På sikt kommer den att stärka din bål och skapa muskelformer i magmuskelregionen.https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/loop_78_1_simple_20180122_133505.mp422018-01-22yesnoP4Phttps://passion4profession.net/da/ovelser/mave/dobbelt-twist-78https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/cover_78_1_simple__20180124_150401.pngDobbelt TwistØvelsen retter sig imod de tværgående mavemuskler. Den kræver stabilitet og balance, hvorfor den passer til folk, der træner i motionscenter, og som allerede har et solidt fundament. Dobbelt Twist kan foretages hjemme eller i fitnesscentret. Intet specielt udstyr kræves. Over tid styrkes din kerne og dine muskler bliver markerede i maveregionen.https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/loop_78_1_simple_20180122_133505.mp422018-01-22yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/kaksoiskaannos-78https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/cover_78_1_simple__20180124_150401.pngKaksoiskäännösTämä harjoite koskee poikittaisia vatsalihaksia. Siihen tarvitaan vakautta ja tasapainoa. Se sopii siis kuntosalilla käyville ihmisille, joilla on jo hyvä peruskunto. Kaksoiskäännöksen voi tehdä kotona tai kuntosalilla. Siihen ei tarvita erityislaitteita. Se voimistaa ajan myötä keskivartaloasi ja muovaa vatsalihaksia.https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/loop_78_1_simple_20180122_133505.mp422018-01-22yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/dobbel-tvist-78https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/cover_78_1_simple__20180124_150401.pngDobbel tvistDenne øvelsen trener de ytre skrå magemusklene. Den krever stabilitet og balanse, noe som gjør den passende for folk som allerede trener regelmessig og har et solid grunnlag. Dobbel tvist kan du gjør hjemme eller på treningssenteret – du trenger ikke noe spesielt utstyr. Denne øvelsen vil gradvis styrke kjernemuskulaturen og gi deg definerte muskler i mageområdet.https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/loop_78_1_simple_20180122_133505.mp422018-01-22yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/rasucire-dubla-78https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/cover_78_1_simple__20180124_150401.pngRăsucire dublăAcest exercițiu antrenează mușchii oblici. Acesta necesită stabilitate și echilibru, ceea ce îl face potrivit pentru cei care merg la sală și au o pregătire fizică bună. Răsucirea dublă poate fi făcută acasă sau la sală. Nu aveți nevoie de echipament special. În timp, acest exercițiu vă va întări trunchiul și vă va defini mușchii din zona abdominală.https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/loop_78_1_simple_20180122_133505.mp422018-01-22yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/διπλη-στροφη-78https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/cover_78_1_simple__20180124_150401.pngΔιπλή στροφήΑυτή η άσκηση στοχεύει τους πλάγιους κοιλιακούς. Απαιτεί σταθερότητα και ισορροπία, πράγμα από την κάνει κατάλληλη για ασκούμενους στο γυμναστήριο οι οποίοι έχουν ήδη γερές βάσεις. Η διπλή στροφή μπορεί να γίνει στο σπίτι ή στο γυμναστήριο. Δεν απαιτείται κανένας ειδικός εξοπλισμός. Με τον καιρό θα δυναμώσει τον κορμό σας και θα δημιουργήσει γράμμωση στην κοιλιακή χώρα.https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/loop_78_1_simple_20180122_133505.mp422018-01-22yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/डबल-ट्विस्ट-78https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/cover_78_1_simple__20180124_150401.pngडबल ट्विस्टयह व्यायाम ऑब्लिक्स पर असर डालता है। इसे करने के लिए स्थिरता और संतुलन की आवश्यकता होती है, जो इसे जिम जाने वाले लोगों के लिए उपयुक्त बनाता है जिनका आधार पहले से ही मजबूत है। डबल ट्विस्ट को घर या जिम में भी किया जा सकता है। इसके लिए किसी खास उपकरण की आवश्यकता नही है। समय के साथ, यह आपके अंदरूनी हिस्से को मजबूत बना देगा और एब्डोमिनल क्षेत्र में मांसपेशियों का निर्माण कर देगा।https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/loop_78_1_simple_20180122_133505.mp422018-01-22yesnoP4Phttps://passion4profession.net/id/latihan/perut/259-78https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/cover_78_1_simple__20180124_150401.png259261https://p4ppullzone.b-cdn.net/api_v2/exercises/78/trainer_media/loop_78_1_simple_20180122_133505.mp422018-01-22yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/alternate-crossing-of-the-feet-79https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/cover_79_1_simple__20180124_150436.pngAlternate crossing of the feetThis exercise works the entire core region, especially the lower abs. It's extremely effective because it keeps your abs in constant tension.https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/loop_79_1_simple_20180122_133601.mp422018-01-22yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/incrociare-alternato-dei-piedi-79https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/cover_79_1_simple__20180124_150436.pngIncrociare alternato dei piediQuesto esercizio fa lavorare tutta la zona centrale, in special modo gli addominali inferiori. È estremamente efficace perché vi tiene gli addominali in costante tensione.https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/loop_79_1_simple_20180122_133601.mp422018-01-22yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/cruce-alterno-de-pies-79https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/cover_79_1_simple__20180124_150436.pngCruce alterno de piesEste ejercicio trabaja toda la región del tronco, especialmente los abdominales inferiores. Es muy eficaz, ya que mantiene los músculos abdominales en tensión constante.https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/loop_79_1_simple_20180122_133601.mp422018-01-22yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/croisements-alternes-des-pieds-79https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/cover_79_1_simple__20180124_150436.pngCroisements alternés des piedsCet exercice travaille l'ensemble de la région centrale, en particulier les abdominaux inférieurs. Il est extrêmement efficace car il maintient vos abdominaux sous une tension constante.https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/loop_79_1_simple_20180122_133601.mp422018-01-22yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/fuße-abwechselnd-kreuzen-79https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/cover_79_1_simple__20180124_150436.pngFüße abwechselnd kreuzenDiese Übung trainiert den gesamten Rumpf, insbesondere die unteren Bauchmuskeln. Sie ist äußerst effektiv, da der Bauch durchgehend angespannt wird.https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/loop_79_1_simple_20180122_133601.mp422018-01-22yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/cruzamento-alternado-dos-pes-79https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/cover_79_1_simple__20180124_150436.pngCruzamento alternado dos pésEste exercício trabalha toda a região do tronco, principalmente os músculos abdominais inferiores. Ele é extremamente eficaz porque mantém seu abdômen em constante tensão.https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/loop_79_1_simple_20180122_133601.mp422018-01-22yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/попеременное-скрещивание-ног-79https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/cover_79_1_simple__20180124_150436.pngПопеременное скрещивание ногЭто упражнение разрабатывает всю область вашего туловища, особенно нижние мышцы живота. Оно очень эффективно, потому что поддерживает мышцы живота в постоянном напряжении.https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/loop_79_1_simple_20180122_133601.mp422018-01-22yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/degisimi-ayak-caprazlama-79https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/cover_79_1_simple__20180124_150436.pngDeğişimi ayak çaprazlamaBu egzersiz tüm merkezi bölgeyi ve özellikle de alt karın kaslarını çalıştırır. Karın kaslarınızı devamlı bir germe halinde tuttuğu için oldukça etkilidir.https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/loop_79_1_simple_20180122_133601.mp422018-01-22yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/العبور-المتبادل-للقدم-79https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/cover_79_1_simple__20180124_150436.pngالعبور المتبادل للقدميعمل هذا التمرين على المنطقة الأساسية بكاملها، خاصة عضلات البطن السفلية. وهو فعال جدًا لأنه يحافظ على عضلات بطنك في توتر دائم.https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/loop_79_1_simple_20180122_133601.mp422018-01-22yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/足を交互に交差-79https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/cover_79_1_simple__20180124_150436.png足を交互に交差この運動はコアの全体、特に下腹部に効きます。 それは腹筋を続けて緊張状態に置くため、極めて効果があります。https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/loop_79_1_simple_20180122_133601.mp422018-01-22yesnoP4Phttps://passion4profession.net/ko/exercises/복근/얼터네이트-크로싱-오브-더-핏-79https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/cover_79_1_simple__20180124_150436.png얼터네이트 크로싱 오브 더 핏이 운동은 핵심 근육, 특별히 하복부의 근육을 단련시키는 운동입니다. 복부에 지속적인 긴장을 주기 때문에 매우 효과적인 운동입니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/loop_79_1_simple_20180122_133601.mp422018-01-22yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/krzyzowanie-stop-na-zmiane-79https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/cover_79_1_simple__20180124_150436.pngKrzyżowanie stóp na zmianęTo ćwiczenie działa na mięśnie głębokie, szczególnie dolne mięśnie brzucha. Jest bardzo skuteczne, ponieważ powoduje stałe napięcie mięśni brzucha.https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/loop_79_1_simple_20180122_133601.mp422018-01-22yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/脚部交叉-79https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/cover_79_1_simple__20180124_150436.png脚部交叉该练习锻炼的是整个核心区域，尤其是下腹部。这一动作非常有效，它使腹部保持持续紧张状态。https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/loop_79_1_simple_20180122_133601.mp422018-01-22yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/afwisselend-kruisen-van-de-voeten-79https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/cover_79_1_simple__20180124_150436.pngAfwisselend kruisen van de voetenDeze oefening traint het gehele core gebied, vooral de lage buikspieren. Het is enorm effectief omdat het je buikspieren constant op spanning houdt.https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/loop_79_1_simple_20180122_133601.mp422018-01-22yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/alternerande-korsande-av-fotterna-79https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/cover_79_1_simple__20180124_150436.pngAlternerande korsande av fötternaDen här övningen tränar hela magregionen, särskilt de lägre magmusklerna. Den är extremt effektiv eftersom den spänner dina magmuskler genom hela övningen.https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/loop_79_1_simple_20180122_133601.mp422018-01-22yesnoP4Phttps://passion4profession.net/da/ovelser/mave/skiftevis-krydsning-af-fødderne-79https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/cover_79_1_simple__20180124_150436.pngSkiftevis krydsning af fødderneDenne øvelse styrker hele core-området, særligt de nedre mavemuskler. Den er ekstremt effektiv, fordi den holder dine mavemuskler i konstant spænding.https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/loop_79_1_simple_20180122_133601.mp422018-01-22yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/jalkojen-siksak-liike-79https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/cover_79_1_simple__20180124_150436.pngJalkojen siksak-liikeTämä harjoitus treenaa kaikkia ylävartalon tukilihaksia, erityisesti alempia vatsalihaksia. Se on erittäin tehokas, koska vatsalihakset ovat jatkuvasti jännittyneinä sen aikana.https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/loop_79_1_simple_20180122_133601.mp422018-01-22yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/vekselvis-kryssing-av-føttene-79https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/cover_79_1_simple__20180124_150436.pngVekselvis kryssing av føtteneDenne øvelsen trener hele kjernemuskulaturen, spesielt nedre magemuskler. Det er en ekstremt effektiv øvelse fordi den holder magemusklene aktiverte fra start til slutt.https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/loop_79_1_simple_20180122_133601.mp422018-01-22yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/incrucisarea-alternanta-a-picioarelor-79https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/cover_79_1_simple__20180124_150436.pngÎncrucișarea alternantă a picioarelorAcest exercițiu antrenează întreaga regiune a trunchiului, în special mușchii abdominali inferiori. Este extrem de eficient, deoarece menține mușchii abdominali într-o tensiune constantă.https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/loop_79_1_simple_20180122_133601.mp422018-01-22yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/εναλλασσομενο-σταυρωμα-των-ποδιων-79https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/cover_79_1_simple__20180124_150436.pngΕναλλασσόμενο σταύρωμα των ποδιώνΑυτή η άσκηση εξασκεί ολόκληρη την περιοχή του κορμού, ειδικά τους κάτω κοιλιακούς. Είναι εξαιρετικά αποτελεσματική επειδή κρατά τους κοιλιακούς σας σε συνεχή ένταση.https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/loop_79_1_simple_20180122_133601.mp422018-01-22yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/बारी-बारी-पैरों-को-एक-दूसरे-के-ऊपर-करना-79https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/cover_79_1_simple__20180124_150436.pngबारी-बारी पैरों को एक दूसरे के ऊपर करनायह कसरत शरीर के पूरे अंदरूनी हिस्से पर काम करती है, विशेष रूप से पेट की निचली मांसपेशियों पर। यह अत्यधिक प्रभावशाली है क्योंकि यह निरंतर आपकी पेट की मांसपेशियों को तनाव में रखती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/loop_79_1_simple_20180122_133601.mp422018-01-22yesnoP4Phttps://passion4profession.net/id/latihan/perut/493-79https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/cover_79_1_simple__20180124_150436.png493495https://p4ppullzone.b-cdn.net/api_v2/exercises/79/trainer_media/loop_79_1_simple_20180122_133601.mp422018-01-22yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/pressing-up-with-dumbbell-80https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/cover_80_1_simple_20180430_150553.pngPressing Up with DumbbellThis exercise works your abs and core muscles. Unlike most ab exercises, it requires weights. You can either use a dumbbell or a kettlebell. The greater the load, the harder your abs will work. This movement can be done as part of your ab training routine, or along with other exercises. To prevent injuries, watch your form and start slowly to build up your strength.https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/loop_80_1_simple_20180430_150545.mp422018-04-30yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/press-up-con-pesi-80https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/cover_80_1_simple_20180430_150553.pngPress up con pesiQuesto esercizio fa lavorare i muscoli addominali e del core. A differenza di molti altri esercizi per gli addominali, questo richiede dei pesi. Puoi usare dei pesi o delle kettlebell. Maggiore il peso, più gli addominali lavoreranno. Questo movimento può essere eseguito durante la tua routine di esercizi per gli addominali o assieme ad altri esercizi. Per prevenire infortuni presta attenzione alla scheda dell’esercizio e inizia delicatamente a rafforzare i tuoi muscoli.https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/loop_80_1_simple_20180430_150545.mp422018-04-30yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/abdominal-con-mancuerna-80https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/cover_80_1_simple_20180430_150553.pngAbdominal con mancuernaEste ejercicio trabaja tus músculos abdominales y tu core. Al contrario que con la mayoría de abdominales, para realizar este ejercicio, necesitarás usar peso. Puedes usar una mancuerna o una pesa rusa. Cuanto más pesada sea, más duro trabajarán tus abdominales. Este movimiento puede hacerse como parte de tu rutina de abdominales, o con otros ejercicios. Para evitar lesiones, vigila tu postura y empieza lentamente para conseguir más fuerza.https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/loop_80_1_simple_20180430_150545.mp422018-04-30yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/redressement-avec-haltere-80https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/cover_80_1_simple_20180430_150553.pngRedressement avec haltèreCet exercice fait travailler les abdominaux et les muscles du tronc. Contrairement à la plupart des exercices d'abdominaux, il nécessite des poids. Vous pouvez utiliser une haltère ou un kettlebell. Plus la charge est lourde, plus vos abdos travailleront. Ce mouvement peut être exécuté dans le cadre de votre programme d'entraînement habituel ou en accompagnement d'autres exercices. Pour éviter les blessures, respectez votre niveau de forme et commencez doucement pour construire de la force.https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/loop_80_1_simple_20180430_150545.mp422018-04-30yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/hanteltraining-80https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/cover_80_1_simple_20180430_150553.pngHanteltrainingDiese Übung trainiert Ihre Bauch- und Rumpfmuskulatur. Im Gegensatz zu regulären Bauchmuskel-Übungen erfordert es Gewichte. Sie können entweder eine Hantel oder eine Kugelhantel nutzen. Je schwerer das Gewicht ist, desto mehr werden Ihre Bauchmuskeln trainiert. Diese Bewegung kann ein Teil Ihres routinemäßigen Bauchmuskeltrainings sein oder mit anderen Übungen kombiniert werden. Um Verletzungen zu vermeiden achten Sie auf Ihre Stellung und beginnen Sie mit leichtem Gewicht.https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/loop_80_1_simple_20180430_150545.mp422018-04-30yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/impulso-para-cima-com-haltere-80https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/cover_80_1_simple_20180430_150553.pngImpulso para cima com haltereEste exercício trabalha seus abdominais e músculos do núcleo. Diferente da maioria dos exercícios abdominais, ele exige pesos. Você pode usar um haltere ou um kettlebell. Quanto maior a carga, mais seus abdominais trabalharão. Esse movimento pode ser realizado como parte da sua rotina de abdominais ou junto a outros exercícios. Para prevenir lesões, tenha cuidado com a maneira e inicie lentamente para desenvolver sua força.https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/loop_80_1_simple_20180430_150545.mp422018-04-30yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/толчки-вверх-с-гантелеи-80https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/cover_80_1_simple_20180430_150553.pngТолчки вверх с гантелейЭто упражнение тренирует ваши мышцы живота и туловища. В отличие от большинства упражнений для живота для его выполнения требуется вес. Вы можете использовать либо гантель, либо гирю. Чем больше нагрузка, тем сильнее будут работать ваши мышцы живота. Это упражнение можно выполнять в рамках постоянной программы тренировки мышц живота или вместе с другими упражнениями. Для предотвращения травм следите за формой своего тела и начинайте медленно, чтобы наращивать свою силу.https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/loop_80_1_simple_20180430_150545.mp422018-04-30yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/dambılla-yukarı-kaldırma-80https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/cover_80_1_simple_20180430_150553.pngDambılla Yukarı KaldırmaBu egzersiz karın ve merkezi kaslarınızı çalıştırır. Birçok karın egzersizinin aksine bu egzersiz ağırlık ister. İster bir dambıl isterse de bir girya kullanabilirsiniz. Yük ne kadar fazlaysa karın kaslarınız da o kadar çok çalışacaktır. Bu hareket, karın çalıştırma rutininizin bir parçası olarak veya diğer egzersizlerle birlikte yapılabilir. Yaralanmaları engellemek için formunuza dikkat edin ve gücünüzü kurmak için yavaş başlayın.https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/loop_80_1_simple_20180430_150545.mp422018-04-30yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/الضغط-بواسطة-الدامبل-80https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/cover_80_1_simple_20180430_150553.pngالضغط بواسطة الدامبليمرن هذا التمرين عضلات البطن والوسط. وبخلاف العديد من تمارين البطن، فإنه يتطلب وجود أوزان. يمكنك إما استخدام دمبل أو الكرة الحديدية. كلما كان الحمل أكبر، كلما كان تمرين البطن أقوى. هذه الحركة تتم كجزء من جولة تمرين المعدة، أو مع تمارين أخرى. لمنع الإصابات، شاهد الشكل وابدأ ببطل لبناء القوة رويدا رويداhttps://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/loop_80_1_simple_20180430_150545.mp422018-04-30yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/ダンベルを使った腹筋運動-80https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/cover_80_1_simple_20180430_150553.pngダンベルを使った腹筋運動この運動は腹筋とコアマッスルを鍛えます。他の腹筋運動と異なり、重りが必要です。ダンベルかケトルベルが使えます。負荷が重ければ重いほど、腹筋が激しく鍛えられます。この運動は腹筋トレーニングルーティンの一部として行ったり、他の運動と組み合わせて行うことができます。怪我を避けるためフォームに気を付けて、ゆっくりと始めて徐々に強度をつけていきましょう。https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/loop_80_1_simple_20180430_150545.mp422018-04-30yesnoP4Phttps://passion4profession.net/ko/exercises/복근/덤벨을-들고-윗몸-일으키기-80https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/cover_80_1_simple_20180430_150553.png덤벨을 들고 윗몸 일으키기이 운동은 복근과 중심 부위 근육을 위한 운동입니다. 대부분의 복근 운동과는 다르게 웨이트를 필요로 합니다. 덤벨이나 케틀벨을 이융할 수 있습니다. 무게가 많이 나갈 수록 복근에 더 많은 근육 운동이 됩니다. 이 운동은 다른 운동과 함께 규칙적인 복근 강화 훈련으로 할 수 있는 운동 입니다. 부상을 막기 위해서 자세를 주의해서 취하며 근육을 만들기 위해 느리게 시작합니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/loop_80_1_simple_20180430_150545.mp422018-04-30yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/unoszenie-tułowia-z-hantlem-80https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/cover_80_1_simple_20180430_150553.pngUnoszenie tułowia z hantlemTo ćwiczenie trenuje mięśnie brzucha i mięśnie głębokie. W odróżnieniu od większości ćwiczeń na brzuch, wymaga użycia ciężarków. Można wykorzystać hantel bądź ciężarek w kształcie kuli. Im większe obciążenie, tym mocniej będą pracowały mięśnie brzucha. Ten ruch można wykonywać jako element codziennego treningu brzucha lub wraz z innymi ćwiczeniami. Aby uniknąć kontuzji, zwracaj uwagę na sposób wykonywania ćwiczenia i powoli poprawiaj siłę swoich mięśni.https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/loop_80_1_simple_20180430_150545.mp422018-04-30yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/哑铃卷腹-80https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/cover_80_1_simple_20180430_150553.png哑铃卷腹这个练习运动你的腹部和核心肌肉。不像大多数腹部练习，它需要重量。你可以使用哑铃或壶。负载越大，你的腹部运作就越难。这个动作可以成为你腹部例行训练的一部分，或与其他练习一起做。为避免受伤，注重你的形态，并开始慢慢打造起自己的力量。https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/loop_80_1_simple_20180430_150545.mp422018-04-30yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/pressing-up-with-dumbbell-80https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/cover_80_1_simple_20180430_150553.pngPressing Up with DumbbellDeze oefening traint je buikspieren en core. In tegenstelling tot andere buikspieroefeningen heb je nu gewichten nodig. Je kan ofwel een dumbbell of een kettlebell gebruiken. Hoe hoger de belasting, hoe harder je buikspieren zullen werken. Deze beweging kan gedaan worden als onderdeel van je buikspiertrainingsroutine of samen met andere oefeningen. Om blessures te voorkomen, let op je houding en begin langzaam om je kracht op te bouwen.https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/loop_80_1_simple_20180430_150545.mp422018-04-30yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/pressa-upp-med-hantel-80https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/cover_80_1_simple_20180430_150553.pngPressa upp med hantelDenna övning tränar dina magmuskler och bål(core)-muskler. Olikt de flesta andra magmuskelövningarna kräver den vikter. Du kan antingen använda en hantel eller en kettlebell. Ju högre belastning desto hårdare träning för dina magmuskler. Denna rörelse kan vara en del av din träningspassrution för magmuskler eller tillsammans med andra övningar. För att förhindra skador, se över din form och starta långsamt för att bygga upp din styrka.https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/loop_80_1_simple_20180430_150545.mp422018-04-30yesnoP4Phttps://passion4profession.net/da/ovelser/mave/frontløft-med-handvægt-80https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/cover_80_1_simple_20180430_150553.pngFrontløft med håndvægtFrontløft med håndvægt er én af de bedste skulderøvelser. Bevægelsen isolerer den forreste deltamuskel og styrker din kerne. Dne kan udføres med en let vægtstang, håndvægt eller kettlebell. Begyndere kan anvende elsatikker for modstand. Hold øje med din form, og hold dig til lette eller moderate vægte for at undgå skader.https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/loop_80_1_simple_20180430_150545.mp422018-04-30yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/ylostyontyminen-kasipainon-kanssa-80https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/cover_80_1_simple_20180430_150553.pngYlöstyöntyminen käsipainon kanssaTämä harjoite koskee vatsa- ja keskivartalolihaksiasi. Toisin kuin useimmat vatsalihasharjoitteet, tarvitset siihen painon. Voit käyttää käsipainoa tai kuulapainoa. Mitä raskaampi paino on, sen enemmän vatsalihaksesi tekevät työtä. Liikkeen voi tehdä osana vatsalihassarjaa tai muiden harjoitteiden ohessa. Tarkkaile kuntoasi ja aloita hitaasti, keräten voimaa, jotta vältät loukkaantumiset.https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/loop_80_1_simple_20180430_150545.mp422018-04-30yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/oppoverskyving-med-manualvekt-80https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/cover_80_1_simple_20180430_150553.pngOppoverskyving med manualvektDenne øvelsen trener magemuskler og overkroppen. I motsetning til de fleste mageøvelser, bruker man vekter. Du kan enten bruke en manualvekt eller en vektkule. Jo større belastning, jo hardere arbeider magemusklene. Du kan inkludere denne øvelsen i magetreningsrutinen din eller kombinere den med andre øvelser. Pass på kroppsholdningen for å unngå skader, og tren frem styrken langsomt, forsiktig og gradvis.https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/loop_80_1_simple_20180430_150545.mp422018-04-30yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/prese-cu-gantere-80https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/cover_80_1_simple_20180430_150553.pngPrese cu gantereAcest exercițiu antrenează mușchii abdominali și trunchiul. Spre deosebire de majoritatea exercițiilor pentru mușchii abdominali, acesta necesită utilizarea greutăților. Puteți folosi fie o halteră, fie o ganteră kettlebell. Cu cât mai mare va fi sarcina, cu atât vă veți antrena mai intens mușchii abdominali. Această mișcare poate fi efectuată ca parte din rutina dvs. de antrenament sau împreună cu alte exerciții. Pentru a preveni accidentările, mențineți o postură corectă și fortificați-vă corpul pas cu pas.https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/loop_80_1_simple_20180430_150545.mp422018-04-30yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/σπρωχνοντας-προς-τα-πανω-με-βαρακι-80https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/cover_80_1_simple_20180430_150553.pngΣπρώχνοντας προς τα πάνω με βαράκιΑυτή η άσκηση εξασκεί τους κοιλιακούς σας και τους μύες του κορμού. Αντίθετα με τις περισσότερες ασκήσεις κοιλιακών, αυτή απαιτεί βάρη. Μπορείτε να χρησιμοποιήσετε είτε ένα βαράκι ή μια μπάλα. Όσο μεγαλύτερο είναι το φορτίο, τόσο πιο πολύ θα ασκηθούν οι κοιλιακοί σας. Αυτή η άσκηση μπορεί να γίνει ως μέρος της ρουτίνας σας της γυμναστικής των κοιλιακών σας, ή μαζί με άλλες ασκήσεις. Για να αποφύγετε τους τραυματισμούς, να προσέχετε τη στάση σας και να αρχίσετε σιγά-σιγά να ενισχύετε τη δύναμη σας.https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/loop_80_1_simple_20180430_150545.mp422018-04-30yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/डंबल-के-साथ-प्रेस-अप-80https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/cover_80_1_simple_20180430_150553.pngडंबल के साथ प्रेस अपयह व्यायाम आपकी ऐब्स और अंदरूनी मांसपेशियों पर काम करता है। अधिकतम ऐब्स व्यायामों से अलग, इसमें भार की आवश्यकता होती है। आप डंबल या केटलबेल का उपयोग कर सकते हैं। जितना अधिक भार होगा आपकी ऐब्स पर उतना ही अधिक असर पड़ेगा। इस मूव को आपके ऐब प्रशिक्षण के नियमित कार्यक्रम के साथ किया जा सकता है। चोटों से बचने के लिए, अपनी अवस्था को देखें और धीरे-धीरे अपनी ताकत बनाना शुरू करें।https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/loop_80_1_simple_20180430_150545.mp422018-04-30yesnoP4Phttps://passion4profession.net/id/latihan/perut/229-80https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/cover_80_1_simple_20180430_150553.png229231https://p4ppullzone.b-cdn.net/api_v2/exercises/80/trainer_media/loop_80_1_simple_20180430_150545.mp422018-04-30yesnoP4Phttps://passion4profession.net/en/exercises/shoulders/dumbbell-front-raise-83https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/cover_83_1_simple__20170206_095742.pngDumbbell Front RaiseThe dumbbell front raise is one of the best shoulder exercises out there. This move isolates the anterior deltoid muscle and strengthens your core. It can be performed with a light barbell, dumbbells, or kettlebells. Beginners can use resistance bands. Watch your form and stick to light to moderate weights to prevent injuries.https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/loop_83_1_simple_20170112_095856.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/spalle/alzate-frontali-con-manubri-83https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/cover_83_1_simple__20170206_095742.pngAlzate frontali con manubriLe alzate frontali con manubri sono tra i migliori esercizi per le spalle. Questo movimento isola il muscolo deltoide anteriore e rafforza il core. Può essere eseguito con un bilanciere leggero, i manubri o le kettlebell. I principianti possono utilizzare le bande di resistenza. Per prevenire gli infortuni guarda la scheda dell’esercizio e utilizza pesi leggeri o intermedi.https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/loop_83_1_simple_20170112_095856.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/hombros/levantamiento-frontal-con-mancuerna-83https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/cover_83_1_simple__20170206_095742.pngLevantamiento frontal con mancuernaEl levantamiento frontal con mancuerna es uno de los mejores ejercicios de hombros. Este movimiento separa el músculo deltoides anterior y refuerza el centro. Se puede realizar con una barra ligera, mancuernas o pesas. Los principiantes pueden usar bandas de resistencia. Vigila tu postura y limítate a usar pesas de ligeras a moderadas para prevenir lesiones.https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/loop_83_1_simple_20170112_095856.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/epaules/lever-d-halteres-frontal-83https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/cover_83_1_simple__20170206_095742.pngLever d'haltères frontalLe lever d'haltères frontal est l'un des meilleurs exercices qui soient pour les épaules. Ce mouvement isole le muscle deltoïde antérieur et renforce votre tronc. Il peut être pratiqué avec un haltère long léger, des haltères ou des kettle bells. Les débutants peuvent utiliser des bandes élastiques. Surveillez votre forme et tenez-vous en à des poids légers ou modérés pour éviter les blessures.https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/loop_83_1_simple_20170112_095856.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/schulter/hantel-frontheben-83https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/cover_83_1_simple__20170206_095742.pngHantel-FronthebenDas Hantel-Frontheben ist eine der besten Schulterübungen, die es gibt. Diese Bewegung isoliert den vorderen Deltamuskel und stärkt Ihren Rumpf. Die Übung kann mit Kurz- und Langhanteln ebenso wie mit Kugelhanteln durchgeführt werden. Anfänger können auf Widerstandsbänder zurückgreifen. Achten Sie auf Ihren Fitness-Zustand und benutzen Sie leichte bis mittelschwere Gewichte, um Verletzungen zu vermeiden.https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/loop_83_1_simple_20170112_095856.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/ombros/elevacao-frontal-com-halteres-83https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/cover_83_1_simple__20170206_095742.pngElevação Frontal com HalteresA elevação frontal com halteres é um dos melhores exercícios para ombro que existe. Este movimento isola o músculo deltoide anterior e fortalece seu core. Ele pode ser realizado com uma barra leve, halteres ou kettlebells. Os iniciantes podem usar faixas de resistência. Preste atenção em sua postura e prefira pesos leves a moderados para prevenir lesões.https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/loop_83_1_simple_20170112_095856.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/плечи/поднятие-гантелеи-перед-собои-83https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/cover_83_1_simple__20170206_095742.pngПоднятие гантелей перед собойПоднятие гантелей перед собой — это одно из лучших упражнений для плеч. Это движение изолирует передние дельтовидные мышцы и укрепляет туловище. Его можно выполнять с легкой штангой, гантелями или гирями. Начинающие могут использовать эспандеры. Следите за своей формой и используйте веса от легкого до умеренного для предотвращения травм.https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/loop_83_1_simple_20170112_095856.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/omuz/onden-halter-kaldırma-83https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/cover_83_1_simple__20170206_095742.pngÖnden Halter KaldırmaHalter ön kaldırma en iyi omuz egzersizlerinden biridir. Bu hareket ön üçgensi kası izole eder ve karın kasınızı güçlendirir. Hafif bir jimnastik demiri, halter veya girya kullanılarak gerçekleştirilebilir. Yeni başlayanlar direnç bantları kullanabilir. Yaralanmayı engellemek için formunuza dikkat edin ve hafiften orta ağırlığa odaklanın.https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/loop_83_1_simple_20170112_095856.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/الكتف/تمرين-الرفع-الأمامي-بالدمبل-83https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/cover_83_1_simple__20170206_095742.pngتمرين الرفع الأمامي بالدمبلإن تمرين الرفع الأمامي بالدمبل هو أحد أفضل التمارين الموجودة لعضلة الكتف. تعمل هذه الحركة على عزل العضلة المثلثة وتقوية العضلات الأساسية. يمكن أداء هذا التمرين ببار أو دمبل أو كيتل بيل خفيف الوزن. يمكن للمبتدئين استخدام أربطة المقاومة. راقب وضع وحركة الجسم والزم أثقال خفيفة إلى متوسطة لتجنب الإصابات.https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/loop_83_1_simple_20170112_095856.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/三角筋/ダンベルフロントレイズ-83https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/cover_83_1_simple__20170206_095742.pngダンベルフロントレイズダンベルフロントレイズは最高の肩の運動の1つです。この運動は前部三角筋を個別に鍛え、コアを強化します。軽いバーベルやダンベル、ケトルベルでできます。初心者は抵抗帯を使うこともできます。怪我をしないようフォームに気を付けて、軽いものから中くらいの重りを使うようにしましょう。https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/loop_83_1_simple_20170112_095856.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/어깨/덤벨-앞으로-들어-올리기-83https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/cover_83_1_simple__20170206_095742.png덤벨 앞으로 들어 올리기덤벨 앞으로 들어 올리기는 가장 좋은 어깨 운동 중 하나다. 이 동작은 앞쪽 삼각근을 고립시키면서 근육을 강화해 준다. 가벼운 바벨, 덤벨, 케틀벨로 할 수 있다. 초심자는 탄력 밴드로 해도 된다. 자세에 주의하고 부상 방지를 위해 가볍거나 중간 정도 무게로 하도록 한다.https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/loop_83_1_simple_20170112_095856.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/barki/unoszenie-hantli-przed-soba-83https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/cover_83_1_simple__20170206_095742.pngUnoszenie hantli przed sobąUnoszenie hantli przed sobą jest jednym z najlepszych ćwiczeń na ramiona, jakie istnieje. Ten ruch izoluje przednie aktony mięśni naramiennych i wzmacnia mięśnie głębokie. Może być wykonywany z lekką sztangą, hantlami bądź ciężarkami w kształcie kuli. Początkujący mogą użyć taśm do ćwiczeń. Zwracaj uwagę na sposób wykonywania ćwiczenia i używaj lekkich bądź średnich ciężarków, by zapobiec kontuzjom.https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/loop_83_1_simple_20170112_095856.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/三角肌/哑铃前平举-83https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/cover_83_1_simple__20170206_095742.png哑铃前平举哑铃前平举是最好的肩部练习之一。此动作隔离前三角肌，并加强你的核心力量。它可通过一个轻杠铃、哑铃或壶铃进行。初学者可以用阻力带。注意你的形态，坚持轻度到中度的权重，以防止受伤。https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/loop_83_1_simple_20170112_095856.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/schouders/dumbbell-front-raise-83https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/cover_83_1_simple__20170206_095742.pngDumbbell Front RaiseDe dumbbell front raise is een van de beste schouderoefeningen die er bestaat. Deze beweging isoleert de voorste deltavormige spier en versterkt je core. Het kan uitgevoerd worden met een lichte barbell, dumbbells of kettlebells. Beginners kunnen weerstandsbanden gebruiken. Let op je houding en gebruik licht tot middelmatige gewichten om blessures te voorkomen.https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/loop_83_1_simple_20170112_095856.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/axlar/hantel-framatlyft-83https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/cover_83_1_simple__20170206_095742.pngHantel framåtlyftHantel framåtlyft är en av de bästa axelövningar som finns. Denna rörelse isolerar axelns deltamuskel och stärker din bål. Den kan utföras med en lätt skivstång, hantlar eller en kettlebell. Nybörjare kan använda gummiband. Se över din form och håll dig till lätta till medeltunga vikter för att förhindra skador.https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/loop_83_1_simple_20170112_095856.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/skuldre/frontløft-med-handvægt-83https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/cover_83_1_simple__20170206_095742.pngFrontløft med håndvægtFrontløft med håndvægt er én af de bedste skulderøvelser. Bevægelsen isolerer den forreste deltamuskel og styrker din kerne. Dne kan udføres med en let vægtstang, håndvægt eller kettlebell. Begyndere kan anvende elsatikker for modstand. Hold øje med din form, og hold dig til lette eller moderate vægte for at undgå skader.https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/loop_83_1_simple_20170112_095856.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/hartiat/kasipainojen-nosto-eteen-83https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/cover_83_1_simple__20170206_095742.pngKäsipainojen nosto eteenKäsipainojen nosto eteen on eräs parhaista olkaharjoitteista. Liike kohdistuu takahartialihaksiin ja vahvistaa keskivartaloa. Sen voi tehdä kevyellä levytangolla, käsipainoilla tai kuulapainoilla. Aloittelijat voivat käyttää painositeitä. Tarkkaile kuntoasi. Pitäydy kevyissä tai melko kevyissä painoissa, ettet loukkaa itseäsi.https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/loop_83_1_simple_20170112_095856.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/skulder/foroverløft-med-manualvekt-83https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/cover_83_1_simple__20170206_095742.pngForoverløft med manualvektForoverløft med manualvekt er en av de beste skulderøvelsene som finnes. Denne bevegelsen isolerer fremre skuldermuskler og styrker overkroppen. Du kan gjøre denne øvelsen med lette manualvekter, en vektstang eller vektkuler. Nybegynnere kan bruke motstandsbånd. Pass på kroppsholdningen og hold deg til lette eller middelstunge vekter for å unngå skader.https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/loop_83_1_simple_20170112_095856.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/umeri/ridicare-gantere-in-fata-83https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/cover_83_1_simple__20170206_095742.pngRidicare gantere în fațăRidicarea ganterelor în față este unul dintre cele mai bune exerciții pentru umeri. Această mișcare izolează mușchiul deltoid anterior și întărește trunchiul. Poate fi efectuat cu haltere, gantere obișnuite sau gantere kettlebell ușoare. Începătorii pot folosi benzi de rezistență. Mențineți o postură corectă și nu folosiți greutăți prea mari pentru a preveni accidentările.https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/loop_83_1_simple_20170112_095856.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/ωμοι/μπροστινη-ανυψωση-με-βαρακια-83https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/cover_83_1_simple__20170206_095742.pngΜπροστινή Ανύψωση με ΒαράκιαΗ μπροστινή ανύψωση με βαράκια είναι μία από τις καλύτερες ασκήσεις ώμων εκεί έξω. Αυτή η άσκηση απομονώνει τον πρόσθιο δελτοειδή μυ και ενδυναμώνει την βάση σας. Μπορεί να πραγματοποιηθεί με μια ελαφριά μπάρα, βαράκι ή μπάλα. Οι αρχάριοι μπορούν να χρησιμοποιήσουν ζώνες αντίστασης. Προσέχετε τη φόρμα σας και σηκώστε ελαφριά έως μέτρια βάρη για την πρόληψη των τραυματισμών.https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/loop_83_1_simple_20170112_095856.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/कंधे/डंबल-फ्रंट-रेज-83https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/cover_83_1_simple__20170206_095742.pngडंबल फ्रंट रेजडंबल फ्रंट रेज कंधे अभ्यासों में से सबसे अच्छा एक है। यह गतिविधि पूर्वकाल त्रिकोणाकार मांसपेशियों को अलग करती है और आपके कोर को मजबूत बनती है। इससे एक लाइट बारबॉल, डंबल्स या केटलबेल्स किया जा सकता है। नए प्रतिरोध बैंड का उपयोग कर सकते हैं। अपने फार्म को देखें और औसत दर्जे के वज़न से बचें चोटों को लगने से बचें ।https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/loop_83_1_simple_20170112_095856.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/bahu/223-83https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/cover_83_1_simple__20170206_095742.png223225https://p4ppullzone.b-cdn.net/api_v2/exercises/83/trainer_media/loop_83_1_simple_20170112_095856.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/glutes/bridge-84https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/cover_84_1_simple__20161220_165928.pngBridgeThe bridge or butt lift activates the glutes, giving them a perfect round shape. This exercise also works the hamstrings and improves your balance.https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/loop_84_1_simple_20170112_100055.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/glutei/ponte-84https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/cover_84_1_simple__20161220_165928.pngPonteIl ponte aiuta ad attivare i glutei, conferendo loro una forma perfettamente rotonda. Questo esercizio fa lavorare anche i tendini del ginocchio e migliora il senso di equilibrio.https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/loop_84_1_simple_20170112_100055.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/gluteos/puente-84https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/cover_84_1_simple__20161220_165928.pngPuenteEl puente o elevación de trasero activa los glúteos, dándoles una forma redonda perfecta. Este ejercicio también trabaja los músculos isquiotibiales y mejora el equilibrio.https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/loop_84_1_simple_20170112_100055.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/fessiers/le-pont-84https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/cover_84_1_simple__20161220_165928.pngLe pontLe pont fait travailler les fessiers et leur donne une forme ronde parfaite. Cet exercice implique également les ischio-jambiers et améliore votre équilibre.https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/loop_84_1_simple_20170112_100055.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/gesaß/brucke-84https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/cover_84_1_simple__20161220_165928.pngBrückeDie Brücke aktiviert die Bauchmuskeln und gibt ihnen eine perfekte runde Form. Diese Übung trainiert außerdem die hintere Oberschenkelmuskulatur und fördert das Gleichgewicht.https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/loop_84_1_simple_20170112_100055.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/gluteos/ponte-84https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/cover_84_1_simple__20161220_165928.pngPonteA ponte ou elevação de glúteos exercita esses músculos, dando-lhes um formato perfeitamente redondo. Este exercício também exercita os músculos isquiotibiais e melhora seu equilíbrio.https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/loop_84_1_simple_20170112_100055.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/ягодицы/мост-84https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/cover_84_1_simple__20161220_165928.pngМостУпражнение «Мост» или «Поднятие ягодиц» активирует ягодичные мышцы, придавая им идеальную округлую форму. Это упражнение разрабатывает сухожилия и улучшает чувство равновесия.https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/loop_84_1_simple_20170112_100055.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/kalca/kopru-84https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/cover_84_1_simple__20161220_165928.pngKöprüKöprü veya kalça kaldırma kalça kaslarına mükemmel bir yuvarlak şekil vererek onları harekete geçirir. Bu egzersiz ayrıca hemstring ile de çalışır ve dengenizi artırır.https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/loop_84_1_simple_20170112_100055.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/الأرداف/تمرين-الجسر-84https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/cover_84_1_simple__20161220_165928.pngتمرين الجسرتمرين الجسر أو رفع المؤخرة ينشط عضلة الألوية، مما يعطيها شكلاً دائريًا مثاليًا. يفيد هذا التمرين أيضًا أوتار الركبة ويحسن التوازن.https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/loop_84_1_simple_20170112_100055.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/臀筋/ブリッジ-84https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/cover_84_1_simple__20161220_165928.pngブリッジブリッジまたはお尻の持ち上げはお尻の筋肉を活性化し、完璧な丸い形ににしてくれます。 この練習はまたハムストリングス筋に効き、バランスを向上させます。https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/loop_84_1_simple_20170112_100055.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/둔근/브릿지-84https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/cover_84_1_simple__20161220_165928.png브릿지브릿지나 버트 리프트는 둔근을 활성화시켜, 둥글고 완벽한 엉덩이로 만들어 줍니다. 또한 이 운동은 슬와부근을 단련시키고 몸의 균형 감각을 증진시킵니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/loop_84_1_simple_20170112_100055.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/posladki/mostek-84https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/cover_84_1_simple__20161220_165928.pngMostekMostek lub ćwiczenie na modelowanie pośladków aktywuje mięśnie pośladkowe, nadając im idealny, zaokrąglony kształt. To ćwiczenie działa także na ścięgna udowe i poprawia równowagę.https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/loop_84_1_simple_20170112_100055.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/臀肌/提臀-84https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/cover_84_1_simple__20161220_165928.png提臀提臀锻炼的是臀大肌，塑造完美臀形。这一练习锻炼的也是腿筋并且有益于提升平衡力。https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/loop_84_1_simple_20170112_100055.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/bilspieren/brug-84https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/cover_84_1_simple__20161220_165928.pngBrugDe brug of billenversteviging activeert de bilspieren waardoor ze een perfect ronde vorm krijgen. Deze oefening traint ook de hamstrings en verbetert je evenwicht.https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/loop_84_1_simple_20170112_100055.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/sate/brygga-84https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/cover_84_1_simple__20161220_165928.pngBryggaBryggan, eller rumplyft tränar sätesmusklerna och ger dem en perfekt rund form. Den här övningen tränar också knäsenorna och förbättrar din balans.https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/loop_84_1_simple_20170112_100055.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/balle/bro-84https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/cover_84_1_simple__20161220_165928.pngBroBro eller baldeløft aktiverer baldemusklerne, og giver dem en perfekt rund form. Denne øvelse styrker også hasemusklerne, og forbedrer din balance.https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/loop_84_1_simple_20170112_100055.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/pakarat/silta-84https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/cover_84_1_simple__20161220_165928.pngSiltaSilta tai pepun nosto aktivoi pakaroita ja antaa niille täydellisen pyöreän muodon. Tämä liike treenaa myös reiden koukistajalihaksia ja parantaa tasapainoa.https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/loop_84_1_simple_20170112_100055.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/sete/bro-84https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/cover_84_1_simple__20161220_165928.pngBroBro-øvelsen eller seteløft-øvelsen aktiverer setemuskulaturen, noe som gir dem en perfekt rund form. Denne øvelsen trener også baksiden av lårene og forbedrer balansen din.https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/loop_84_1_simple_20170112_100055.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/fesieri/podul-84https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/cover_84_1_simple__20161220_165928.pngPodulPodul sau ridicarea fundului activează mușchii fesieri, conferindu-le o formă rotundă perfectă. Acest exercițiu antrenează, de asemenea, tendoanele poliptee și îmbunătățește echilibrul.https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/loop_84_1_simple_20170112_100055.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/γλουτοι/γεφυρα-84https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/cover_84_1_simple__20161220_165928.pngΓέφυραH γέφυρα ή η ανύψωση του κάτω μέρους ενεργοποιεί τους γλουτούς, δίνοντας τους ένα τέλειο στρογγυλό σχήμα. Επίσης, αυτή η άσκηση εξασκεί τους δικέφαλους μηριαίους και βελτιώνει την ισορροπία σας.https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/loop_84_1_simple_20170112_100055.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/ग्लूट्स/bridge-84https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/cover_84_1_simple__20161220_165928.pngBridgeब्रिज या कूल्हों को ऊपर उठाना ग्लूटियस को सक्रिय करता है और उन्हें उचित गोल आकार प्रदान करता है। यह कसरत आपकी हैमस्ट्रिंग पर भी काम करती है और आपके संतुलन में सुधार करती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/loop_84_1_simple_20170112_100055.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/bokong/499-84https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/cover_84_1_simple__20161220_165928.png499501https://p4ppullzone.b-cdn.net/api_v2/exercises/84/trainer_media/loop_84_1_simple_20170112_100055.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/pectorals/knee-push-ups-85https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/cover_85_1_simple__20171130_140322.jpgKnee Push UpsKnee push-ups engage the chest muscles as well as the triceps, back, and shoulders. Compared to regular push-ups, this exercise is more suitable for beginners.https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/loop_85_1_simple_20171130_140321.mp422017-11-30yesnoP4Phttps://passion4profession.net/it/esercizi/pettorali/push-up-delle-ginocchia-85https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/cover_85_1_simple__20171130_140322.jpgPush-up delle ginocchiaI push-up delle ginocchia impegnano i muscoli pettorali, nonché i tricipiti, la schiena e le spalle. Rispetto ai push-up normali, questo esercizio è maggiormente adatto ai principianti.https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/loop_85_1_simple_20171130_140321.mp422017-11-30yesnoP4Phttps://passion4profession.net/es/ejercicios/pectorales/flexiones-de-rodilla-85https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/cover_85_1_simple__20171130_140322.jpgFlexiones de rodillaLas flexiones de rodilla ejercitan los músculos del pecho, así como los tríceps, la espalda y los hombros. En comparación con las flexiones habituales, este ejercicio es más adecuado para los principiantes.https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/loop_85_1_simple_20171130_140321.mp422017-11-30yesnoP4Phttps://passion4profession.net/fr/exercices/pectoraux/pompes-genoux-au-sol-85https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/cover_85_1_simple__20171130_140322.jpgPompes genoux au solLes pompes genoux au sol impliquent les muscles de la poitrine, ainsi que les triceps, le dos et les épaules. en comparaison avec les pompes classiques, cet exercice convient mieux aux débutants.https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/loop_85_1_simple_20171130_140321.mp422017-11-30yesnoP4Phttps://passion4profession.net/de/uebungen/brust/knieliegestutzen-85https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/cover_85_1_simple__20171130_140322.jpgKnieliegestützenBei Knieliegestützen werden sowohl Brustmuskeln als auch Trizeps, Rücken und Schultern trainiert. Im Vergleich zu normalen Liegestützen ist diese Übung gut für Anfänger geeignet.https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/loop_85_1_simple_20171130_140321.mp422017-11-30yesnoP4Phttps://passion4profession.net/pt/exercicios/peitorais/flexoes-de-joelho-85https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/cover_85_1_simple__20171130_140322.jpgFlexões de JoelhoAs flexões de joelho envolvem os músculos do peitoral, bem como o tríceps, as costas e os ombros. Comparado às flexões comuns, este exercício é mais adequado para principiantes.https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/loop_85_1_simple_20171130_140321.mp422017-11-30yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/грудь/отжимания-на-коленях-85https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/cover_85_1_simple__20171130_140322.jpgОтжимания на коленяхОтжимания на коленях задействуют мышцы груди и трехглавые мышцы, а также спину и плечи. По сравнению с обычными отжиманиями это упражнение больше подходит для начинающих.https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/loop_85_1_simple_20171130_140321.mp422017-11-30yesnoP4Phttps://passion4profession.net/tr/egzersizler/gogus/diz-sınavı-85https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/cover_85_1_simple__20171130_140322.jpgDiz ŞınavıDiz şınavı göğüs kaslarını, triseps, bel ve omuzları çalıştırır. Normal şınavlara kıyasla bu egzersiz yeni başlayanlar için uygundur.https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/loop_85_1_simple_20171130_140321.mp422017-11-30yesnoP4Phttps://passion4profession.net/ar/tamarin/الصدر/تمارين-دفع-الركبة-85https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/cover_85_1_simple__20171130_140322.jpgتمارين دفع الركبةتتضمن عمليات دفع الركبة إشراك عضلات الصدر وكذلك العضلة ثلاثية الرؤوس والظهر والكتفين. بالمقارنة مع عمليات الدفع العادية الأخرى، هذا التمرين هو أكثر ملائمة للمبتدئين.https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/loop_85_1_simple_20171130_140321.mp422017-11-30yesnoP4Phttps://passion4profession.net/ja/exercises/胸筋/膝腕立て伏せ-85https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/cover_85_1_simple__20171130_140322.jpg膝腕立て伏せ膝腕立て伏せは、上腕三頭筋、背中および肩のみならず、胸の筋肉に関わります。 通常の腕立て伏せと比較すると、この運動は初心者に適しています。https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/loop_85_1_simple_20171130_140321.mp422017-11-30yesnoP4Phttps://passion4profession.net/ko/exercises/가슴/무릎-푸시업-85https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/cover_85_1_simple__20171130_140322.jpg무릎 푸시업무릎 푸시업은 가슴 근육을 비롯하여 삼두근, 등근육 및 어깨 근육을 필요로 하는 운동입니다. 일반적인 푸시업보다 초보자에게 더 적합한 운동입니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/loop_85_1_simple_20171130_140321.mp422017-11-30yesnoP4Phttps://passion4profession.net/pl/cwiczenia/klatka/pompki-na-kolanach-85https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/cover_85_1_simple__20171130_140322.jpgPompki na kolanachPompki na kolanach aktywują mięśnie klatki piersiowej oraz tricepsy, plecy i ramiona. W porównaniu ze zwykłymi pompkami to ćwiczenie bardziej nadaje się dla początkujących.https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/loop_85_1_simple_20171130_140321.mp422017-11-30yesnoP4Phttps://passion4profession.net/zh/exercises/胸肌/膝盖俯卧撑-85https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/cover_85_1_simple__20171130_140322.jpg膝盖俯卧撑膝盖俯卧撑涉及胸部肌肉及肱三头肌和肩部肌肉。与常规俯卧撑相比，这一练习更适合初学者。https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/loop_85_1_simple_20171130_140321.mp422017-11-30yesnoP4Phttps://passion4profession.net/nl/oefeningen/borst/knie-push-ups-85https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/cover_85_1_simple__20171130_140322.jpgKnie Push UpsPush-ups op de knieën activeren de borstspieren alsmede de triceps, rug en schouders. Vergeleken met de gangbare push-ups is deze oefening geschikter voor beginners.https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/loop_85_1_simple_20171130_140321.mp422017-11-30yesnoP4Phttps://passion4profession.net/sv/ovningar/brost/kna-armhavningar-85https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/cover_85_1_simple__20171130_140322.jpgKnä-armhävningarKnä-armhävningar aktiverar bröstmusklerna, samt tricbes, ryggen och axlarna. Jämfört med vanliga lyft så passar den här mycket bättre för nybörjare.https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/loop_85_1_simple_20171130_140321.mp422017-11-30yesnoP4Phttps://passion4profession.net/da/ovelser/bryst/knæ-armbøjninger-85https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/cover_85_1_simple__20171130_140322.jpgKnæ-armbøjningerKnæ-armbøjbninger træner brystmuskler og triceps, ryg og skuldre. Sammenlignet med almindelige armbøjninger passer den øvelse til begyndere.https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/loop_85_1_simple_20171130_140321.mp422017-11-30yesnoP4Phttps://passion4profession.net/fi/liikkeet/rinta/polvipunnerrus-85https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/cover_85_1_simple__20171130_140322.jpgPolvipunnerrusPolvipunnerrukset treenaavat rintalihaksia ja käsivarren ojentajia, selkää ja hartioita. Tämä harjoitus on soveliaampi aloittelijoille tavalliseen punnerrukseen verrattuna.https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/loop_85_1_simple_20171130_140321.mp422017-11-30yesnoP4Phttps://passion4profession.net/nb/ovelser/bryst/push-ups-pa-knærne-85https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/cover_85_1_simple__20171130_140322.jpgPush-ups på knærnePush-ups på knærne aktiverer brystmusklene, triceps, ryggen og skuldre. Sammenlignet med vanlige push-ups, er denne øvelsen mer egnet for nybegynnere.https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/loop_85_1_simple_20171130_140321.mp422017-11-30yesnoP4Phttps://passion4profession.net/ro/exercitii/pectorali/flotari-din-genunchi-85https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/cover_85_1_simple__20171130_140322.jpgFlotări din genunchiFlotările din genunchi antrenează mușchii pieptului, precum și tricepșii, spatele și umerii. În comparație cu flotările obișnuite, acest exercițiu este mai potrivit pentru începători.https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/loop_85_1_simple_20171130_140321.mp422017-11-30yesnoP4Phttps://passion4profession.net/el/askiseis/στηθος/push-ups-με-γονατα-85https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/cover_85_1_simple__20171130_140322.jpgPush Ups με ΓόναταΤα push-ups με τα γόνατα εξασκούν τους μυς του στήθους, καθώς και τους τρικέφαλους, την πλάτη, και τους ώμους. Σε σύγκριση με τα κανονικά push-ups, αυτή η άσκηση είναι πιο κατάλληλη για αρχάριους.https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/loop_85_1_simple_20171130_140321.mp422017-11-30yesnoP4Phttps://passion4profession.net/hi/vyayam/छाती/knee-पुश-अप्स-85https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/cover_85_1_simple__20171130_140322.jpgKnee पुश अप्सKnee पुश-अप्स सीने की मांसपेशियों और साथ ही ट्राइसेप्स, कमर और कंधों को भी व्यस्त करती है। सामान्य पुश-अप्स की तुलना में, यह कसरत नौसिखियों की लिए कही अधिक उपयुक्त है।https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/loop_85_1_simple_20171130_140321.mp422017-11-30yesnoP4Phttps://passion4profession.net/id/latihan/dada/505-85https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/cover_85_1_simple__20171130_140322.jpg505507https://p4ppullzone.b-cdn.net/api_v2/exercises/85/trainer_media/loop_85_1_simple_20171130_140321.mp422017-11-30yesnoP4Phttps://passion4profession.net/en/exercises/pectorals/knee-push-ups-hands-at-chest-width-86https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/cover_86_1_simple__20171130_140358.jpgKnee Push Ups - Hands at Chest WidthThe knee push-up with hands at chest width engages the inner chest muscles. It also works your triceps, back, and core muscles. This push-up version is ideal for beginners because you're using your knees for support. Over time, it will make you stronger, increase mental toughness, and improve your balance.https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/loop_86_1_simple_20171130_140355.mp422017-11-30yesnoP4Phttps://passion4profession.net/it/esercizi/pettorali/piegamenti-ginocchia-a-terra-con-le-mani-alla-distanza-delle-spalle-86https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/cover_86_1_simple__20171130_140358.jpgPiegamenti ginocchia a terra con le mani alla distanza delle spalleI piegamenti ginocchia a terra con le mani alla distanza delle spalle interessano i muscoli profondi del torace. Questo esercizio inoltre fa lavorare anche i tricipiti, i muscoli dorsali e del core. Questa versione delle flessioni è l’ideale per i principianti, in quanto utilizzano il supporto delle ginocchia. Con il tempo questo esercizio ti rafforza fisicamente e psicologicamente e migliora il tuo equilibrio.https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/loop_86_1_simple_20171130_140355.mp422017-11-30yesnoP4Phttps://passion4profession.net/es/ejercicios/pectorales/flexiones-de-rodilla-con-las-manos-a-la-anchura-del-pecho-86https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/cover_86_1_simple__20171130_140358.jpgFlexiones de rodilla con las manos a la anchura del pechoLa flexión de rodilla con las manos a la anchura del pecho trabaja los músculos internos del pecho. También trabaja los tríceps, la espalda y los músculos centrales. Esta versión de flexión es ideal para principiantes, ya que se usan las rodillas como apoyo. Con el tiempo, te fortalecerá, aumentará tu fuerza mental y mejorará tu equilibrio.https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/loop_86_1_simple_20171130_140355.mp422017-11-30yesnoP4Phttps://passion4profession.net/fr/exercices/pectoraux/pompes-sur-les-genoux-avec-mains-ecartees-a-hauteur-de-la-poitrine-86https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/cover_86_1_simple__20171130_140358.jpgPompes sur les genoux avec mains écartées à hauteur de la poitrineLes pompes sur les genoux avec mains écartées à hauteur de la poitrine sollicitent les muscles intérieurs de la poitrine. Elles font en outre travailler vos triceps, ainsi que les muscles du dos et du tronc. Cette version des pompes est idéale pour les débutants, car vous vous appuyez sur vos genoux. Avec le temps, cela vous musclera, accroîtra votre endurance mentale et améliorera votre équilibre.https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/loop_86_1_simple_20171130_140355.mp422017-11-30yesnoP4Phttps://passion4profession.net/de/uebungen/brust/knie-liegestutze-mit-handen-auf-brustbreite-86https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/cover_86_1_simple__20171130_140358.jpgKnie-Liegestütze mit Händen auf BrustbreiteDie Knie-Liegestütze mit Händen auf Brustbreite fordern die inneren Brustmuskeln. Auch Ihr Trizeps, Ihr Rücken und Ihre Rumpfmuskulatur kommen auf ihre Kosten. Diese Liegestützversion ist für Anfänger ideal, denn hier kommen die Knie als Stütze zum Einsatz. Mit der Zeit werden Sie körperlich und auch geistig stärker werden, Ihr Gleichgewicht wird verbessert.https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/loop_86_1_simple_20171130_140355.mp422017-11-30yesnoP4Phttps://passion4profession.net/pt/exercicios/peitorais/flexoes-com-joelhos-apoiados-e-as-maos-na-largura-do-peito-86https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/cover_86_1_simple__20171130_140358.jpgFlexões com joelhos apoiados e as mãos na largura do peitoA flexão com joelhos apoiados e as mãos na largura do peito envolve os músculos internos do peito. Ele também trabalha seus tríceps, costas e músculos do núcleo. Esta versão da flexão é ideal para iniciantes porque você usa seus joelhos como apoio. Com o passar do tempo, ele o tornará mais forte, aumentará sua resistência mental e melhorará seu equilíbrio.https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/loop_86_1_simple_20171130_140355.mp422017-11-30yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/грудь/отжимания-на-коленях-с-руками-на-ширине-груди-86https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/cover_86_1_simple__20171130_140358.jpgОтжимания на коленях с руками на ширине грудиОтжимания на коленях с руками на ширине груди задействует внутренние грудные мышцы. Они также тренируют ваши трехглавые мышцы, мышцы спины и туловища. Эта версия отжиманий идеально подходит для начинающих, потому что вы используете колени для поддержки. Со временем это упражнение сделает вас сильнее, повысит умственную стойкость и улучшит равновесие.https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/loop_86_1_simple_20171130_140355.mp422017-11-30yesnoP4Phttps://passion4profession.net/tr/egzersizler/gogus/eller-gogus-genisligindeyken-diz-sınavları-86https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/cover_86_1_simple__20171130_140358.jpgEller Göğüs Genişliğindeyken Diz ŞınavlarıBu, eller göğüs genişliğindeyken yapılan diz şınavları iç göğüs kaslarını çalıştırır. Ayrıca triseps, bel ve karın kaslarınızı da çalıştırır. Bu şınav şekli yeni başlayanlar için idealdir çünkü destek için dizlerinizi kullanırsınız. Zamanla, sizi daha güçlü kılacak ve zihinsel sertliğinizi artırarak dengenizi geliştirecektir.https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/loop_86_1_simple_20171130_140355.mp422017-11-30yesnoP4Phttps://passion4profession.net/ar/tamarin/الصدر/تمارين-ضغط-المعدة-مع-اليدين-بعرض-الصدر-86https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/cover_86_1_simple__20171130_140358.jpgتمارين ضغط المعدة مع اليدين بعرض الصدرتمارين ضغط الركبة مع اليدين على عرض الصدر يمرن عضلات الصدر الداخلية. كما يمرن عضلات الذراعين الثلاثية، وعضلات الظهر والوسط. هذه النسخة من تمارين الضغط مثالية للمبتدئين لأنك تستخدم الركبتين للدعم. ومع الوقت، سيجعلك هذا التمرين أقوى ويرفع القوى الذهنية ويحسن التوازن.https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/loop_86_1_simple_20171130_140355.mp422017-11-30yesnoP4Phttps://passion4profession.net/ja/exercises/胸筋/両手を胸幅に広げた膝つき腕立て伏せ-86https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/cover_86_1_simple__20171130_140358.jpg両手を胸幅に広げた膝つき腕立て伏せ両手を胸幅に広げた膝つき腕立て伏せは、内側の胸筋を鍛えます。また、三頭筋、背中、コアマッスルも鍛えられます。このバージョンの腕立て伏せは、膝で支えるため初心者に理想的です。しばらく続けると肉体的・心理的耐久性が増し、バランスが向上します。https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/loop_86_1_simple_20171130_140355.mp422017-11-30yesnoP4Phttps://passion4profession.net/ko/exercises/가슴/손을-가슴-넓이로-하고-무릎-푸시업-86https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/cover_86_1_simple__20171130_140358.jpg손을 가슴 넓이로 하고 무릎 푸시업손을 가슴 넓이로 하고 무릎 푸시업은 안쪽 가슴 근육을 단련한다. 삼두근, 등, 핵심 근육도 단련한다. 이 푸시업 버전은 무릎을 받침대로 쓰므로 초심자에게 적합하다. 계속 하면 근육이 강해지고, 정신력도 상승하며, 균형감도 좋아진다.https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/loop_86_1_simple_20171130_140355.mp422017-11-30yesnoP4Phttps://passion4profession.net/pl/cwiczenia/klatka/pompki-na-kolanach-z-dłonmi-rozstawionymi-na-szerokosc-klatki-piersiowej-86https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/cover_86_1_simple__20171130_140358.jpgPompki na kolanach z dłońmi rozstawionymi na szerokość klatki piersiowejPompki na kolanach z dłońmi rozstawionymi na szerokość klatki piersiowej angażują wewnętrzne mięśnie klatki piersiowej. Trenują również tricepsy, plecy i mięśnie głębokie. Ta wersja pompek jest idealna dla początkujących, gdyż wykorzystuje się kolana jako podporę. To z czasem Cię wzmocni, poprawi odporność psychiczną i równowagę.https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/loop_86_1_simple_20171130_140355.mp422017-11-30yesnoP4Phttps://passion4profession.net/zh/exercises/胸肌/弯膝俯卧撑-双手与胸部同宽-86https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/cover_86_1_simple__20171130_140358.jpg弯膝俯卧撑－双手与胸部同宽弯膝俯卧撑双手与胸同宽训练内胸部肌肉。它也可以训练你的三头肌、背部和核心肌肉。此俯卧撑版本非常适合初学者，因为你使用你的膝盖支撑。随着时间的推移，它会令你更强大，增加心理韧性，提高你的平衡感。https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/loop_86_1_simple_20171130_140355.mp422017-11-30yesnoP4Phttps://passion4profession.net/nl/oefeningen/borst/knee-push-ups-with-hands-at-chest-width-86https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/cover_86_1_simple__20171130_140358.jpgKnee Push Ups with Hands at Chest WidthDe geknielde push-up met je handen op borstbreedte activeert de binnenste borstspieren. Het werkt ook op je triceps, rug en corespieren. Deze push-upversie is ideaal voor beginners omdat je je knieën als steun gebruikt. Na een tijdje zullen ze je sterker maken, je mentale weerbaarheid verhogen en je balans verbeteren.https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/loop_86_1_simple_20171130_140355.mp422017-11-30yesnoP4Phttps://passion4profession.net/sv/ovningar/brost/kna-armhavningar-med-handerna-brostbrett-86https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/cover_86_1_simple__20171130_140358.jpgKnä-armhävningar med händerna bröstbrettKnä-armhävningar med händerna bröstbrett aktiverar den inre bröstmuskeln. Den tränar även dina triceps, din rygg och dina bål(core)-muskler. Denna armhävningsversion är idealisk för nybörjare eftersom man använder knäna som stöd. På sikt gör den dig starkare, ökar den mentala styrkan.https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/loop_86_1_simple_20171130_140355.mp422017-11-30yesnoP4Phttps://passion4profession.net/da/ovelser/bryst/knæ-armbøjninger-med-hænderne-i-brystbredde-86https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/cover_86_1_simple__20171130_140358.jpgKnæ-armbøjninger med hænderne i brystbreddeKnæ-armbøjninger med hænderne i brystbredde aktiverer de indre brystmuskler. Øvelsen aktiverer også triceps, ryg og kernemusklerne. Denne version af armbøjninger er ideel for begyndere, fordi du bruger knæene til støtte. Over tid vil den gøre dig stærkere, forøge din mentale styrke og forbedre din balance.https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/loop_86_1_simple_20171130_140355.mp422017-11-30yesnoP4Phttps://passion4profession.net/fi/liikkeet/rinta/polvipunnerrus-kadet-rintakehan-leveydella-86https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/cover_86_1_simple__20171130_140358.jpgPolvipunnerrus, kädet rintakehän leveydelläPolvipunnerrus pitäen kädet rintakehän leveydellä harjoittaa sisempiä rintalihaksia. Se koskee myös kolmipäisiin olkalihaksiin, selkään ja keskivartalon lihaksiin. Tämä punnerrusversio on aloittelijoille ihanteellinen, koska saat tukea polvistasi. Ajan kanssa se kasvattaa voimaasi ja henkistä kestävyyttäsi sekä parantaa tasapainoasi.https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/loop_86_1_simple_20171130_140355.mp422017-11-30yesnoP4Phttps://passion4profession.net/nb/ovelser/bryst/kne-armhevinger-med-hender-pa-brystkassens-bredde-86https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/cover_86_1_simple__20171130_140358.jpgKne-armhevinger med hender på brystkassens breddeKne-armhevinger med hender på brystkassens bredde engasjerer de indre brystmusklene. Øvelsen trener også triceps, rygg- og overkroppsmuskler. Denne versjonen av armhevinger er ideell for nybegynnere da man bruker knærne for ekstra støtte. Over tid vil øvelsen gjøre en sterkere, øke mental utholdenhet og styrke balanseevnen.https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/loop_86_1_simple_20171130_140355.mp422017-11-30yesnoP4Phttps://passion4profession.net/ro/exercitii/pectorali/flotari-din-genunchi-cu-mainile-la-latimea-pieptului-86https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/cover_86_1_simple__20171130_140358.jpgFlotări din genunchi cu mâinile la lățimea pieptuluiFlotările din genunchi cu mâinile la lățimea pieptului antrenează mușchii interiori ai pieptului. Acestea, de asemenea, antrenează tricepșii, spatele și mușchii trunchiului. Această versiune este ideală pentru începători, deoarece folosește genunchii drept sprijin. În timp, acest exercițiu vă va face mai puternic, vă va spori tenacitatea mentală și vă va îmbunătăți echilibrul.https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/loop_86_1_simple_20171130_140355.mp422017-11-30yesnoP4Phttps://passion4profession.net/el/askiseis/στηθος/push-ups-με-τα-γονατα-με-τις-παλαμες-στο-ανοιγμα-του-θωρακα-86https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/cover_86_1_simple__20171130_140358.jpgPush Ups με τα γόνατα με τις παλάμες στο άνοιγμα του θώρακαTα push-up με τα γόνατα με τις παλάμες στο άνοιγμα του θώρακα εμπλέκουν τους εσωτερικούς μυς του θώρακα. Επίσης γυμνάζουν τους τρικέφαλους, την πλάτη και τους μυς του κορμού. Αυτή η εκδοχή push-up είναι ιδανική για αρχάριους επειδή χρησιμοποιείτε τα γόνατά σας για στήριξη. Με τον καιρό θα γίνετε δυνατότεροι, αυξάνοντας τη δύναμη του μυαλού και βελτιώνοντας την ισορροπία σας.https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/loop_86_1_simple_20171130_140355.mp422017-11-30yesnoP4Phttps://passion4profession.net/hi/vyayam/छाती/हाथों-को-छाती-की-चौड़ाई-के-जितना-रखकर-घुटनों-के-बल-पुश-अप-86https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/cover_86_1_simple__20171130_140358.jpgहाथों को छाती की चौड़ाई के जितना रखकर घुटनों के बल पुश अपहाथों को छाती की चौड़ाई के जितना रखकर घुटनों के बल पुश अप से आपकी छाती की अंदरूनी मांसपेशियों पर ज्यादा असर पड़ता है। यह आपकी ट्राइसेप्स, कमर और अंदरूनी मांसपेशियों को भी प्रभावित करता है। पुश-अप का यह संस्करण नौसिखियों के लिए आदर्श है क्योंकि आप समर्थन के लिए अपने घुटनों का उपयोग कर रहे हैं। समय के साथ यह आपको मजबूत बना देगा, मानसिक ताकत को बढ़ा देगा और आपके संतुलन में भी सुधार करेगा।https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/loop_86_1_simple_20171130_140355.mp422017-11-30yesnoP4Phttps://passion4profession.net/id/latihan/dada/211-86https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/cover_86_1_simple__20171130_140358.jpg211213https://p4ppullzone.b-cdn.net/api_v2/exercises/86/trainer_media/loop_86_1_simple_20171130_140355.mp422017-11-30yesnoP4Phttps://passion4profession.net/en/exercises/pectorals/push-up-hands-at-chest-width-87https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/cover_87_1_simple__20171130_140425.jpgPush Up - Hands at Chest WidthDoing push-ups with your hands at chest width puts greater pressure on the triceps and inner pecs, leading to better gains. This compound exercise will sculpt your chest muscles, strengthen your core, and improve your functional fitness. It also increases overall strength and endurance.https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/loop_87_1_simple_20171130_140424.mp422017-11-30yesnoP4Phttps://passion4profession.net/it/esercizi/pettorali/piegamenti-con-le-mani-all-ampiezza-del-petto-87https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/cover_87_1_simple__20171130_140425.jpgPiegamenti con le mani all’ampiezza del pettoEseguire i piegamenti con le mani alla distanza dell’ampiezza del petto permette di avere una maggiore pressione sui tricipiti e pettorali profondi, per risultati migliori. Questo esercizio ti scolpirà i muscoli pettorali, rafforzerà il tuo core e migliorerà la tua forma fisica. Inoltre aumenta la forza generale e i livelli di resistenza.https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/loop_87_1_simple_20171130_140424.mp422017-11-30yesnoP4Phttps://passion4profession.net/es/ejercicios/pectorales/flexion-manos-a-la-anchura-del-pecho-87https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/cover_87_1_simple__20171130_140425.jpgFlexión - manos a la anchura del pechoAl hacer flexiones con las manos a la anchura del pecho se ejerce mayor presión sobre los tríceps y pectorales internos, lo que ofrece mejores beneficios. Este ejercicio compuesto esculpe los músculos pectorales, fortalece el centro y mejora el fitness funcional. También aumenta la fuerza y la resistencia general.https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/loop_87_1_simple_20171130_140424.mp422017-11-30yesnoP4Phttps://passion4profession.net/fr/exercices/pectoraux/pompes-mains-a-la-largeur-de-la-poitrine-87https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/cover_87_1_simple__20171130_140425.jpgPompes - Mains à la largeur de la poitrineFaire des pompes mains écartées de la largeur de la poitrine sollicite davantage la partie interne des triceps et des pectoraux pour des résultats encore plus marqués. Cet exercice composé sculpte les muscles de la poitrine, renforce le tronc et améliore la condition physique. Il permet aussi d'accroître la force et l'endurance de façon générale.https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/loop_87_1_simple_20171130_140424.mp422017-11-30yesnoP4Phttps://passion4profession.net/de/uebungen/brust/liegestutze-hande-auf-brustbreite-87https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/cover_87_1_simple__20171130_140425.jpgLiegestütze - Hände auf BrustbreiteLiegestütze mit den Händen auf Brustbreite erhöhen den Druck auf den Trizeps und die inneren Brustmuskeln, was zu besseren Ergebnissen führt. Diese erschwerte Übung wird Ihre Brustmuskeln meißeln, Ihre Körpermitte stärken und Ihre funktionale Fitness verbessern. Auch die Gesamtstärke und Ausdauer werden verbessert.https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/loop_87_1_simple_20171130_140424.mp422017-11-30yesnoP4Phttps://passion4profession.net/pt/exercicios/peitorais/flexao-maos-na-largura-do-peito-87https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/cover_87_1_simple__20171130_140425.jpgFlexão - Mãos na Largura do PeitoFazer flexões com suas mãos na largura do peito põe grande pressão sobre os tríceps e peitorais internos, levando a ganhos melhores. Esse exercício composto esculpirá os seus músculos do peito, fortalecerá seu núcleo e melhorará seu condicionamento físico funcional. Ele também aumenta a força e resistência gerais.https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/loop_87_1_simple_20171130_140424.mp422017-11-30yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/грудь/отжимания-с-руками-на-ширине-груди-87https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/cover_87_1_simple__20171130_140425.jpgОтжимания с руками на ширине грудиВыполнение отжиманий с руками на ширине груди оказывает более сильную нагрузку на трехглавые мышцы и внутренние грудные мышцы, что приводит к лучшему наращиванию мышечной массы. Это комплексное упражнение придаст форму вашим мышцам груди, укрепит ваше тело и улучшит вашу функциональную физическую форму. Оно также увеличивает общую силу и выносливость.https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/loop_87_1_simple_20171130_140424.mp422017-11-30yesnoP4Phttps://passion4profession.net/tr/egzersizler/gogus/eller-gogus-genisligindeyken-sınav-87https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/cover_87_1_simple__20171130_140425.jpgEller Göğüs Genişliğindeyken ŞınavEller göğüs genişliğindeyken şınav çekme, triseps ve iç pektoralis kaslarınıza daha fazla baskı yapar ve daha iyi kazanımlar sunar. Bu yoğun egzersiz göğüs kaslarınıza şekil verecek ve karın kaslarınızı güçlendirirken fonksiyonel fitnesınızı geliştirecektir. Ayrıca genel dayanıklılık ve gücü de artırır.https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/loop_87_1_simple_20171130_140424.mp422017-11-30yesnoP4Phttps://passion4profession.net/ar/tamarin/الصدر/تمرين-الضغط-اليدان-بعرض-الكتفين-87https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/cover_87_1_simple__20171130_140425.jpgتمرين الضغط - اليدان بعرض الكتفينالقيام بتمرين الضغط مع ابتعاد اليدين عن بعضهما البعض بعرض الكتفين، يضع ضغط أكبر على العضلات ثلاثية الرؤوس وعضلات الصدر الداخلية مؤدياً إلى نتائج أفضل. سيعمل هذا التمرين المركب على نحت عضلات صدرك وتقوية عضلاتك الأساسية وتحسين لياقتك الوظيفية. كما يعمل أيضاً على زيادة القوة الكلية والقدرة على التحمل.https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/loop_87_1_simple_20171130_140424.mp422017-11-30yesnoP4Phttps://passion4profession.net/ja/exercises/胸筋/腕立て伏せ-手が胸幅の状態-87https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/cover_87_1_simple__20171130_140425.jpg腕立て伏せ - 手が胸幅の状態手が胸幅の状態での腕立て伏せは、三頭筋や内側の胸筋に大きなプレッシャーを与え、より大きな効果が得られます。このコンパウンド運動は胸襟を形作り、コアを強化し、機能的健康状態を改善します。全体的な強度や耐久性も上げます。https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/loop_87_1_simple_20171130_140424.mp422017-11-30yesnoP4Phttps://passion4profession.net/ko/exercises/가슴/푸시업-손을-가슴너비로-벌림-87https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/cover_87_1_simple__20171130_140425.jpg푸시업 – 손을 가슴너비로 벌림손을 가슴너비로 벌리고 푸시업을 실시하면, 삼두근과 흉근 안쪽에 더 큰 자극이 가해지므로 더 좋은 결과를 얻을 수 있습니다. 이 복합 운동은 가슴 근육의 모양을 잡아주고 코어를 강화시키며 기능적 체력을 향상시킵니다. 또한, 근력과 지구력 전반을 향상시킵니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/loop_87_1_simple_20171130_140424.mp422017-11-30yesnoP4Phttps://passion4profession.net/pl/cwiczenia/klatka/pompki-z-dłonmi-rozstawionymi-na-szerokosc-klatki-piersiowej-87https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/cover_87_1_simple__20171130_140425.jpgPompki - z dłońmi rozstawionymi na szerokość klatki piersiowejWykonywanie pompek z dłońmi rozstawionymi na szerokość klatki piersiowej kładzie większy nacisk na tricepsy i wewnętrzne mięśnie piersiowe, przyczyniając się do lepszych efektów. To złożone ćwiczenie wyrzeźbi mięśnie klatki piersiowej, wzmocni mięśnie głębokie i poprawi funkcjonalną sprawność fizyczną. Poprawia również ogólną siłę i wytrzymałość.https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/loop_87_1_simple_20171130_140424.mp422017-11-30yesnoP4Phttps://passion4profession.net/zh/exercises/胸肌/俯卧撑-双手与胸部同宽-87https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/cover_87_1_simple__20171130_140425.jpg俯卧撑 - 双手与胸部同宽双手与胸部同宽做俯卧撑给肱三头肌和内胸肌更大的压力，从而获得更好的收效。这种复合练习将塑造你的胸部肌肉，加强你的核心，并改善你的功能性健康。它也增加了整体的力量和耐力。https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/loop_87_1_simple_20171130_140424.mp422017-11-30yesnoP4Phttps://passion4profession.net/nl/oefeningen/borst/push-up-hands-at-chest-width-87https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/cover_87_1_simple__20171130_140425.jpgPush Up - Hands at Chest WidthPush-ups met je handen op borstbreedte oefenen meer druk uit op de triceps en de binnenkant van de borst, wat leidt tot betere spieropbouw. Deze samengestelde oefening zal je borstspieren vormgeven, je core versterken, en je functionele fitheid verbeteren. Het verbetert ook alegemene kracht en uithouding.https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/loop_87_1_simple_20171130_140424.mp422017-11-30yesnoP4Phttps://passion4profession.net/sv/ovningar/brost/armhavningar-handerna-i-samma-bredd-som-brostet-87https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/cover_87_1_simple__20171130_140425.jpgArmhävningar - Händerna i samma bredd som bröstetNär man gör armhävningar med händerna i samma bredd som bröstet får triceps och inre pectoralis större tryck, vilket ger resultat. Denna sammansatta övning kommer att forma dina bröstmuskler, förstärka din kärna och förbättra din funktionella form. Den ökar även den totala styrkan och uthålligheten.https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/loop_87_1_simple_20171130_140424.mp422017-11-30yesnoP4Phttps://passion4profession.net/da/ovelser/bryst/armbøjninger-hænder-i-brystbredde-87https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/cover_87_1_simple__20171130_140425.jpgArmbøjninger - Hænder i brystbreddeArmbøjninger med hænderne i brystbredde giver øget belastning til triceps og indre brystmuskler, hvilket giver større effekt. Denne sammensatte øvelse former dine brystmuskler, styrker din kerne, og forbedrer din funktionelle fitness. Den forbedrer også styrke og udholdenhed generelt.https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/loop_87_1_simple_20171130_140424.mp422017-11-30yesnoP4Phttps://passion4profession.net/fi/liikkeet/rinta/punnerrus-kadet-rintakehan-leveydella-87https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/cover_87_1_simple__20171130_140425.jpgPunnerrus, kädet rintakehän leveydelläPunnertaminen kädet rintakehän leveydellä rasittaa kolmipäisiä olkalihaksia ja sisempiä rintalihaksia enemmän, jolloin tulokset ovat paremmat. Tämä yhdistelmäharjoite muovaa rintalihaksiasi, vahvistaa keskivartaloasi ja parantaa toiminnallista kuntoasi. Se myös lisää kokonaisvoimakkuuttasi ja kestävyyttäsi.https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/loop_87_1_simple_20171130_140424.mp422017-11-30yesnoP4Phttps://passion4profession.net/nb/ovelser/bryst/push-up-med-hendene-i-skulderbredde-87https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/cover_87_1_simple__20171130_140425.jpgPush-up - med hendene i skulderbreddeÅ gjøre pushups med hendene i skulderbredde legger mer press på triceps og de indre brystmusklene, og gir deg raskere fremgang. Denne sammensatte øvelsen vil forme brystmusklene dine, styrke kjernemuskulaturen, og forbedre den funksjonelle styrken din. Den forbedrer også utholdenheten og styrken din generelt.https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/loop_87_1_simple_20171130_140424.mp422017-11-30yesnoP4Phttps://passion4profession.net/ro/exercitii/pectorali/flotari-cu-mainile-la-latimea-pieptului-87https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/cover_87_1_simple__20171130_140425.jpgFlotări cu mâinile la lățimea pieptuluiEfectuarea flotărilor cu mâinile la lățimea pieptului sporește presiunea exercitată asupra bicepșilor și pectoralilor interiori, și, prin urmare, contribuie la obținerea unor rezultate mai bune. Acest exercițiu complex vă va sculpta mușchii pieptului, vă va fortifica trunchiul și vă va îmbunătăți forma fizică funcțională. Acest exercițiu sporește, de asemenea, forța și rezistența generală.https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/loop_87_1_simple_20171130_140424.mp422017-11-30yesnoP4Phttps://passion4profession.net/el/askiseis/στηθος/push-up-xερια-στο-υψος-του-στηθους-87https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/cover_87_1_simple__20171130_140425.jpgPush Up - Xέρια στο ύψος του στήθουςΤο να κάνετε push-ups με τα χέρια σας στο ύψος του στήθους σας δίνει μεγαλύτερη πίεση στους τρικέφαλους και στους εσωτερικούς θωρακικούς μύες, που οδηγεί σε καλύτερα αποτελέσματα. Αυτή η σύνθετη άσκηση θα σμιλεύσει τους μύες του στήθους σας, θα ενισχύσει την βάση σας, και θα βελτιώσει την λειτουργία της φυσικής σας κατάστασης. Επίσης, αυξάνει τη συνολική δύναμη και την αντοχή.https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/loop_87_1_simple_20171130_140424.mp422017-11-30yesnoP4Phttps://passion4profession.net/hi/vyayam/छाती/पुश-अप-हाथों-को-छाती-की-चौड़ाई-तक-रखना-87https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/cover_87_1_simple__20171130_140425.jpgपुश अप - हाथों को छाती की चौड़ाई तक रखनाहाथों को छाती की चौड़ाई तक रख कर पुश अप करने से आपके ट्राइसेप्स और अंदरूनी पेक्स पर ज्यादा दबाव पड़ता है जिससे ज्यादा असर होता है। यह समस्त व्यायाम आपकी छाती की मांसपेशियों को आकार प्रदान करेगा, आपके अंदरूनी हिस्से को मजबूत बनाएगा और आपकी क्रियात्मक फिटनेस को बेहतर बनाएगा। यह आपकी समग्र शक्ति और सहनशीलता में सुधार करता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/loop_87_1_simple_20171130_140424.mp422017-11-30yesnoP4Phttps://passion4profession.net/id/latihan/dada/511-87https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/cover_87_1_simple__20171130_140425.jpg511513https://p4ppullzone.b-cdn.net/api_v2/exercises/87/trainer_media/loop_87_1_simple_20171130_140424.mp422017-11-30yesnoP4Phttps://passion4profession.net/en/exercises/pectorals/push-up-feet-on-bench-88https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/cover_88_1_simple__20171130_140450.jpgPush Up - Feet on BenchDoing push-ups with your feet elevated puts greater pressure on the higher part of chest muscles. This exercise also engages the shoulders and triceps. It's a compound move that builds upper body strength, tones your arms, and sculpts your chest. If you don’t have a flat bench, use an exercise ball or any other elevated surface.https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/loop_88_1_simple_20171130_140449.mp422017-11-30yesnoP4Phttps://passion4profession.net/it/esercizi/pettorali/piegamenti-piedi-in-appoggio-su-panca-88https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/cover_88_1_simple__20171130_140450.jpgPiegamenti - piedi in appoggio su pancaEseguire i piegamenti con i piedi elevati da terra porta una maggiore pressione nella parte alta dei muscoli pettorali. Questo esercizio interessa le spalle e tricipiti. Si tratta di un movimento composto che rafforza la parte superiore del corpo, tonifica le braccia e scolpisce il petto. Se non hai una panca piatta, utilizza una palla per esercizi o qualsiasi altra superficie elevata.https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/loop_88_1_simple_20171130_140449.mp422017-11-30yesnoP4Phttps://passion4profession.net/es/ejercicios/pectorales/flexiones-pies-sobre-el-banco-88https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/cover_88_1_simple__20171130_140450.jpgFlexiones - Pies sobre el bancoHacer flexiones con los pies elevados ejerce mayor presión sobre los músculos de la parte alta de la espalda. Este ejercicio también trabaja hombros y tríceps. Es un movimiento compuesto que desarrolla la fuerza superior del cuerpo, tonifica los brazos y esculpe el pecho. Si no tienes un banco plano, utiliza una pelota de ejercicio o cualquier otra superficie elevada.https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/loop_88_1_simple_20171130_140449.mp422017-11-30yesnoP4Phttps://passion4profession.net/fr/exercices/pectoraux/pompe-pieds-sur-un-banc-88https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/cover_88_1_simple__20171130_140450.jpgPompe - pieds sur un bancFaire des pompes avec vos pieds surélevés met plus de pression sur la partie supérieure des muscles de la poitrine. Cet exercice fait participer également les épaules et les triceps. C'est un mouvement composé qui renforce le haut du corps, tonifie vos bras et sculpte votre poitrine. Si vous ne disposez pas d'un banc plat, utilisez un ballon d'exercice ou toute autre surface élevée.https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/loop_88_1_simple_20171130_140449.mp422017-11-30yesnoP4Phttps://passion4profession.net/de/uebungen/brust/liegestutz-fuße-auf-der-bank-88https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/cover_88_1_simple__20171130_140450.jpgLiegestütz - Füße auf der BankLiegestütze mit erhöht ruhenden Füßen üben einen stärkeren Druck auf die oberen Brustmuskeln aus. Diese Übung bezieht auch Schultern und Trizeps mit ein. Es ist eine kombinierte Bewegung, welche den Oberkörper kräftigt, Ihre Arme fit hält und die Brust formt. Wenn Sie keine flache Sitzbank haben, dann nehmen Sie einen Gymnastikball oder irgendeine andere erhöhte Fläche.https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/loop_88_1_simple_20171130_140449.mp422017-11-30yesnoP4Phttps://passion4profession.net/pt/exercicios/peitorais/flexao-pes-sobre-o-banco-88https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/cover_88_1_simple__20171130_140450.jpgFlexão - Pés sobre o BancoFazer flexões com seus pés elevados coloca grande pressão na parte superior dos músculos peitorais. Este exercício também envolve os ombros e os tríceps. É um movimento composto que desenvolve a força da parte superior do corpo, tonifica seus braços e esculpe seu peito. Se você não possui um banco plano, use uma bola de exercício ou qualquer outra superfície elevada.https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/loop_88_1_simple_20171130_140449.mp422017-11-30yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/грудь/отжимание-с-ногами-на-скамеике-88https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/cover_88_1_simple__20171130_140450.jpgОтжимание с ногами на скамейкеВыполнение отжимания с приподнятыми ногами оказывает более сильное давление на верхнюю часть мышц груди. Это упражнение также задействует плечи и трехглавые мышцы. Это комплексное упражнение укрепляет верхнюю часть тела, придает тонус рукам и форму груди. Если у вас нет плоской скамьи, используйте фитбол или любую другую поверхность выше уровня земли.https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/loop_88_1_simple_20171130_140449.mp422017-11-30yesnoP4Phttps://passion4profession.net/tr/egzersizler/gogus/ayaklar-bankta-sınav-88https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/cover_88_1_simple__20171130_140450.jpgAyaklar Bankta - ŞınavAyaklarınız yerden kalkmış şekilde şınav çekmek göğüs kaslarınızın üst kısmına büyük bir baskı uygular. Bu egzersiz ayrıca hem omuzları hem de trisepleri de çalıştırır. Bu yoğun hareket vücudunuzun üst kısmına güç verir, kollarınızı güçlendirir ve göğsünüze şekil verir. Eğer düz bir bankınız yoksa, bir egzersiz topu veya başka bir yerden yüksek zemin kullanın.https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/loop_88_1_simple_20171130_140449.mp422017-11-30yesnoP4Phttps://passion4profession.net/ar/tamarin/الصدر/تمرين-الضغط-القدمين-على-مقعد-88https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/cover_88_1_simple__20171130_140450.jpgتمرين الضغط - القدمين على مقعدالقيام بتمرين الضغط مع وضع القدمين عند مستوى مرتفع، يضع ضغط أكبر على الجزء العلوي من عضلات الصدر. تشترك في هذا التمرين عضلات الكتفين والعضلات ثلاثية الرؤوس. يتشكل التمرين من حركة مركبة تعمل على بناء قوة الجزء العلوي من الجسم وتناسق الذراعين ونحت الصدر. إذا لم يكن لديك مقعد مسطح، يمكنك استخدام الكرة المطاطية أو أي سطح آخر مرتفع.https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/loop_88_1_simple_20171130_140449.mp422017-11-30yesnoP4Phttps://passion4profession.net/ja/exercises/胸筋/ベンチに足を乗せた状態での腕立て伏せ-88https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/cover_88_1_simple__20171130_140450.jpgベンチに足を乗せた状態での腕立て伏せ足が持ち上がった状態での腕立て伏せは、胸筋の上のほうの部分により多くのプレッシャーがかかります。この運動は肩と三頭筋も鍛えます。上半身の強度を上げ腕の形と胸筋の形を整えるコンパウンド運動です。平らなベンチがない場合は、エクササイズボールや他の台になるものを使ってください。https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/loop_88_1_simple_20171130_140449.mp422017-11-30yesnoP4Phttps://passion4profession.net/ko/exercises/가슴/푸시업-피트-온-벤치-88https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/cover_88_1_simple__20171130_140450.jpg푸시업 – 피트 온 벤치발을 높은 곳에 올려놓고 푸시업을 실시하면, 가슴 근육 윗부분에 더 큰 자극이 가해집니다. 이 운동은 어깨와 삼두근도 단련시킵니다. 이 운동은 복합 동작으로서 상체의 근력을 강화시키고 팔을 탄력 있게 만들며 가슴의 모양을 잡아줍니다. 플랫 벤치가 없을 경우, 엑서사이즈 볼 등을 사용합니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/loop_88_1_simple_20171130_140449.mp422017-11-30yesnoP4Phttps://passion4profession.net/pl/cwiczenia/klatka/pompki-ze-stopami-na-ławeczce-88https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/cover_88_1_simple__20171130_140450.jpgPompki – ze stopami na ławeczceWykonywanie pompek z uniesionymi stopami kładzie ogromny nacisk na wyższe partie mięśni klatki piersiowej. To ćwiczenie angażuje także ramiona i tricepsy. To złożony ruch, który buduje siłę górnej części ciała, wzmacnia ręce i rzeźbi klatkę piersiową. Jeżeli nie masz płaskiej ławeczki, wykorzystaj piłkę do ćwiczeń bądź dowolną inną podniesioną powierzchnię.https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/loop_88_1_simple_20171130_140449.mp422017-11-30yesnoP4Phttps://passion4profession.net/zh/exercises/胸肌/俯卧撑-脚放在板凳上方-88https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/cover_88_1_simple__20171130_140450.jpg俯卧撑 - 脚放在板凳上方抬高脚步做俯卧撑可以对胸部造成更大的压力。这个练习也作用于肩膀和肱三头肌。这是一个复合举动，建立上肢力量，手增强你的手臂，塑造你的胸部。如果你没有一个扁平椅，使用一个健身球或任何其他升高的表面。https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/loop_88_1_simple_20171130_140449.mp422017-11-30yesnoP4Phttps://passion4profession.net/nl/oefeningen/borst/push-up-feet-on-bench-88https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/cover_88_1_simple__20171130_140450.jpgPush Up - Feet on BenchPush-ups met verhoogde voeten oefenen grotere druk uit op het hogere deel van de borstspieren. Deze oefening activeert ook de schouders en triceps. Het is een samengestelde beweging die kracht in het bovenlichaam verhoogt, je armen accentueert, en je borst vormgeeft. Als je geen plat bankje hebt, gebruik je een gymnastiekbal of enig ander verhoogd oppervlak.https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/loop_88_1_simple_20171130_140449.mp422017-11-30yesnoP4Phttps://passion4profession.net/sv/ovningar/brost/armhavningar-fotterna-pa-bradan-88https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/cover_88_1_simple__20171130_140450.jpgArmhävningar - fötterna på brädanAtt göra armhävningar med fötterna i högläge ökar trycket på de övre delarna av bröstmuskulaturen. Denna övning aktiverar även axlar och triceps. Det är en sammansatt rörelse som bygger upp styrkan i övre delen av din kropp, trimmar dina armar och formar ditt bröst. Om du inte har en platt bräda, använd en träningsboll eller någon annan höjd yta.https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/loop_88_1_simple_20171130_140449.mp422017-11-30yesnoP4Phttps://passion4profession.net/da/ovelser/bryst/armbøjninger-fødder-pa-bænk-88https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/cover_88_1_simple__20171130_140450.jpgArmbøjninger - Fødder på bænkNår du udfører armbøjninger med fødderne eleveret, lægger det øget pres på den øvre del af brystmusklerne. Denne øvelse aktiverer også skuldre og triceps. Det er en sammensat bevægelse, som opbygger styrke i overkroppen, strammer dine armmuskler, og former dit bryst. Hvis du ikke har en flad bænk, så brug en træningsbold eller andet hævet underlag.https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/loop_88_1_simple_20171130_140449.mp422017-11-30yesnoP4Phttps://passion4profession.net/fi/liikkeet/rinta/punnerrukset-pitaen-pakioita-penkilla-88https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/cover_88_1_simple__20171130_140450.jpgPunnerrukset pitäen päkiöitä penkilläPunnertaminen jalkojen ollessa nostettuna aiheuttaa enemmän painetta ylärintalihaksille. Tämä harjoite aktivoi myös hartiat ja kolmipäiset olkalihakset. Se on yhdistelmäliike, joka vahvistaa ylävartaloa, muovaa käsivarsia ja rintakehää. Jos sinulla ei ole tasaista penkkiä, voit käyttää jumppapalloa tai mitä tahansa nostettua tasoa.https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/loop_88_1_simple_20171130_140449.mp422017-11-30yesnoP4Phttps://passion4profession.net/nb/ovelser/bryst/push-up-med-føttene-pa-benk-88https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/cover_88_1_simple__20171130_140450.jpgPush-up - med føttene på benkÅ gjøre push-ups med beina høyere opp legger mer press på den øvre delen av brystmusklene. Denne øvelsen aktiverer også skuldrene og triceps. Det er en sammensatt øvelse som øker styrken i overkroppen, strammer opp armene og former brystkassen. Om du ikke har noen flat benk, kan du bruke en pilatesball eller en hvilken som helst annen overflate høyere enn gulvet.https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/loop_88_1_simple_20171130_140449.mp422017-11-30yesnoP4Phttps://passion4profession.net/ro/exercitii/pectorali/flotari-cu-picioarele-pe-banca-88https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/cover_88_1_simple__20171130_140450.jpgFlotări cu picioarele pe bancăEfectuarea flotărilor cu picioarele ridicate sporește presiunea exercitată asupra părții superioare a mușchilor pieptului. Acest exercițiu antrenează, de asemenea, umerii și tricepșii. Este o mișcare complexă care fortifică și modelează partea superioară a corpului, tonifică brațele și sculptează pieptul. Dacă nu aveți o bancă, puteți folosi o minge sau orice altă suprafață ridicată.https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/loop_88_1_simple_20171130_140449.mp422017-11-30yesnoP4Phttps://passion4profession.net/el/askiseis/στηθος/push-up-ποδια-στον-παγκο-88https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/cover_88_1_simple__20171130_140450.jpgPush Up - Πόδια στον πάγκοΤο να κάνετε push-ups με τα πόδια σας υψωμένα δίνει μεγαλύτερη πίεση στο υψηλότερο μέρος των μυών του στήθους σας. Αυτή η άσκηση εμπλέκει επίσης τους ώμους και τρικέφαλους. Είναι μια σύνθετη κίνηση που χτίζει την δύναμη στο ανώτερο του σώματος, τονώνει τα χέρια σας, και σμιλεύει το στήθος σας. Αν δεν έχετε έναν επίπεδο πάγκο, χρησιμοποιήστε μια μπάλα γυμναστικής ή οποιαδήποτε άλλη ανυψωμένη επιφάνεια.https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/loop_88_1_simple_20171130_140449.mp422017-11-30yesnoP4Phttps://passion4profession.net/hi/vyayam/छाती/बेंच-पर-पाँव-पुश-अप-88https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/cover_88_1_simple__20171130_140450.jpgबेंच पर पाँव - पुश अपअपने पैरों को ऊपर उठा कर पुश अप्स करने के साथ छाती की मांसपेशियों के उच्च भाग पर अधिक दबाव पड़ता है। इस अभ्यास में कंधे और ट्राइसेप्स भी संलग्न है। यह एक यौगिक चाल है जो शरीर की ऊपरी ताकत को मजबूत बनाती है, आपकी भुजाओं को टोन, और आपके सीने को गढ़ता है। यदि आप एक फ्लैट बेंच रख कर ’t करते हैं, तो एक व्यायाम गेंद या किसी अन्य ऊंचा सतह का उपयोग करें।https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/loop_88_1_simple_20171130_140449.mp422017-11-30yesnoP4Phttps://passion4profession.net/id/latihan/dada/517-88https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/cover_88_1_simple__20171130_140450.jpg517519https://p4ppullzone.b-cdn.net/api_v2/exercises/88/trainer_media/loop_88_1_simple_20171130_140449.mp422017-11-30yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/floor-wiper-89https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/cover_89_1_simple_20180430_150253.pngFloor WiperFloor wipers give your core an intense workout. This bodyweight exercise hits both the upper and lower abdominal muscles as well as your obliques. As you progress and learn good form, you may use a barbell to increase resistance. This move requires no equipment other than a mat to lie on. Beginners can lift their legs straight into the air instead of diagonally.https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/loop_89_1_simple_20180430_150242.mp442018-04-30yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/floor-wiper-89https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/cover_89_1_simple_20180430_150253.pngFloor WiperIl floor wiper rappresenta un allenamento intenso per il tuo core. Questo esercizio fisico interessa sia gli addominali bassi che alti, oltre agli obliqui. A mano a mano che fai progressi puoi decidere di utilizzare un manubrio per aumentare la resistenza. Questo movimento non richiede alcuna attrezzatura, al di là di un materassino su cui sdraiarsi. I principianti possono distendere le gambe in aria invece che diagonalmente.https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/loop_89_1_simple_20180430_150242.mp442018-04-30yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/limpiaparabrisas-de-suelo-89https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/cover_89_1_simple_20180430_150253.pngLimpiaparabrisas de sueloLos limpiaparabrisas de suelo proporcionan un entrenamiento intenso al centro. Este ejercicio con peso corporal trabaja los músculos abdominales superiores e inferiores, así como los oblicuos. A medida que avanzas y aprendes una buena postura, puedes utilizar una barra de pesas para aumentar la resistencia. Este movimiento no requiere ningún equipo, salvo una esterilla para tumbarte. Los principiantes pueden levantar las piernas estiradas en el aire en lugar de en diagonal.https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/loop_89_1_simple_20180430_150242.mp442018-04-30yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/l-essuie-glace-89https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/cover_89_1_simple_20180430_150253.pngL'essuie-glaceL'essuie-glace procure un entraînement intense des muscles du tronc. Sollicitant le poids du corps, il cible les muscles abdominaux supérieurs et inférieurs ainsi que les obliques. À mesure que vous progressez, vous pouvez ajouter des haltères pour accroître la résistance. Ce mouvement ne nécessite aucun équipement autre qu'un tapis de sol. Les débutants peuvent soulever les jambes à la verticale plutôt qu'à la diagonale.https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/loop_89_1_simple_20180430_150242.mp442018-04-30yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/bodenwischer-89https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/cover_89_1_simple_20180430_150253.pngBodenwischerDie Bodenwischer kräftigen Sie von innen her. Diese Eigengewichtübung zielt auf sowohl die oberen als auch die unteren Bauchmuskeln sowie die schrägen Bauchmuskeln. Mit steigenden Fortschritten können Sie für einen vergrößerten Widerstand eine Langhantel nehmen. Für diese Übung benötigen Sie außer einer Matte keine weitere Ausrüstung. Anfänger können ihre Beine gerade statt diagonal anheben.https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/loop_89_1_simple_20180430_150242.mp442018-04-30yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/limpador-de-chao-89https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/cover_89_1_simple_20180430_150253.pngLimpador de ChãoOs limpadores de chão oferecem ao seu núcleo um treinamento intenso. Esse exercício com o peso corporal atinge tanto os músculos abdominais superiores quanto inferiores, assim como os oblíquos. Conforme progride e aprende a melhor forma, você pode usar um haltere para aumentar a resistência. Esse movimento não exige nenhum outro equipamento senão um colchonete para se deitar. Iniciantes podem elevar suas pernas diretamente para cima em vez de diagonalmente.https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/loop_89_1_simple_20180430_150242.mp442018-04-30yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/швабра-89https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/cover_89_1_simple_20180430_150253.png«Швабра»Упражнения «швабра» интенсивно тренируют ваше туловище. Это упражнение с использованием веса тела нагружает верхние и нижние, а также косые мышцы живота. После улучшения ваших результатов и изучения правильного выполнения упражнения вы можете использовать гантели для увеличения сопротивления. Это упражнение не требует иного оборудования, помимо коврика для лежания. Начинающие могут поднимать свои ноги прямо в воздух, а не по диагонали.https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/loop_89_1_simple_20180430_150242.mp442018-04-30yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/zemin-silici-89https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/cover_89_1_simple_20180430_150253.pngZemin SiliciZemin silicileri karın kaslarınıza yoğun bir antrenman sunar. Bu vücut ağırlığı egzersizi hem üst hem de alt karın kaslarınızı ve obliğinizi çalıştırır. İlerledikçe ve daha iyi bir form kazandıkça dayanıklılığı artırmak için bir halter kullanabilirsiniz. Bu hareket üzerinde uzanmak için bir minderden başka hiçbir alet gerektirmez. Yeni başlayanlar bacaklarını çaprazlama yerine havaya düz şekilde kaldırabilirler.https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/loop_89_1_simple_20180430_150242.mp442018-04-30yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/تمرين-ماسح-الأرض-89https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/cover_89_1_simple_20180430_150253.pngتمرين ماسح الأرضتمرين ماسح الأرض يقدم للوسط تمرينا شديد القوة. هذا التمرين الذي يعتمد على وزن الجسم يمرن كلا من تمارين البطن العلوية والسفلية بالإضافة إلى عضلات الخصر. بينما تتقدم وتتقدم في القيام بهذا التمرين، يمكنك استخدام الكرة الحديدية لزيادة المقاومة. هذه الحركة لا تتطلب أكثر من سجادة صغيرة للاستلقاء عليها. يرفع المبتدئون أرجلهم بشكل مستقيم في الهواء بدلا من الشكل القطري.https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/loop_89_1_simple_20180430_150242.mp442018-04-30yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/フロアワイパー-89https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/cover_89_1_simple_20180430_150253.pngフロアワイパーフロアワイパーはコアマッスルを集中的に鍛えます。この体重を利用した運動は、上腹部・下腹部の両方と腹斜筋に効果があります。運動を続け正しいフォームを覚えたら、バーベルで抵抗力を上げることもできます。この運動にはマットがあれば他に何もいりません。初心者は足を斜めに伸ばす代わりにまっすぐ上に伸ばすこともできます。https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/loop_89_1_simple_20180430_150242.mp442018-04-30yesnoP4Phttps://passion4profession.net/ko/exercises/복근/플로어-와이퍼-89https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/cover_89_1_simple_20180430_150253.png플로어 와이퍼플로어 와이퍼는 코어를 집중적으로 단련시킵니다. 이 운동은 복사근뿐만 아니라 상복근과 하복근도 자극합니다. 올바른 자세를 익히게 되면, 바벨을 사용하여 부하를 증가시킬 수 있습니다. 이 운동은 매트만 있으면 가능합니다. 초보자는 다리를 사선이 아니라 똑바로 들어 올려도 됩니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/loop_89_1_simple_20180430_150242.mp442018-04-30yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/floor-wiper-89https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/cover_89_1_simple_20180430_150253.pngFloor WiperĆwiczenie „Floor wiper” zapewnia intensywny trening mięśni głębokich. To ćwiczenie z wykorzystaniem ciężaru własnego ciała skupia się zarówno na górnych oraz dolnych partiach mięśni brzucha, jak i na mięśniach skośnych brzucha. Po uczynieniu postępów i nauczeniu się właściwej metody wykonywania ćwiczenia, można wykorzystać sztangę dla zwiększenia obciążenia. Ten ruch nie wymaga żadnego dodatkowego sprzętu poza matą do leżenia. Początkujący mogą unosić nogi prosto zamiast po skosie.https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/loop_89_1_simple_20180430_150242.mp442018-04-30yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/地板刷练习-89https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/cover_89_1_simple_20180430_150253.png地板刷练习地板刷练习使你的核心部位产生剧烈运动。这个体重运动锻炼你的上下腹部肌肉以及你的腹斜肌。随着你的进步和学会良好姿势，你可以用杠铃增加阻力。这一活动不需要任何设备，除了一个垫子。初学者可以直接把他们的腿，而不是对角的空气。https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/loop_89_1_simple_20180430_150242.mp442018-04-30yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/floor-wiper-89https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/cover_89_1_simple_20180430_150253.pngFloor WiperFloor wipers bieden je core een intense training. Deze lichaamsgewichtoefening activeert de boven- en onderste buikspieren alsook je schuine buikspieren. Naarmate je vordert en een goede lichaamshouding leert, kan je een barbell gebruiken om de weerstand te verhogen. Bij deze beweging heb je buiten een matje om op te liggen geen ander materiaal nodig. Beginners kunnen hun benen recht omhoog heffen in plaats van diagonaal.https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/loop_89_1_simple_20180430_150242.mp442018-04-30yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/golvvindutetorkaren-89https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/cover_89_1_simple_20180430_150253.pngGolvvindutetorkarenGolvvindrutetorkaren ger din bål en intensiv träning. Denna övning som bygger på kroppsvikten tränar både de övre och nedre magmusklerna såväl som dina inre och yttre magmuskler. Allteftersom du gör framsteg och kommer i form kan du använda vikter för att öka motståndet. Denna rörelse kräver ingen utrustning annat än an matta att ligga på. Nybörjare kan lyfta sina ben rakt upp i luften istället för diagonalt.https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/loop_89_1_simple_20180430_150242.mp442018-04-30yesnoP4Phttps://passion4profession.net/da/ovelser/mave/floor-wiper-89https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/cover_89_1_simple_20180430_150253.pngFloor WiperFloor wipers giver dig et intenst træningspas. Denne kropsvægtsøvelse retter sig mod både de øvre, nedre og tværgående mavemuskler. Efterhånden som du forbedrer dig og kommer i god form, kan du anvende en vægtstang for at forøge modstanden. Bevægelsen kræver intet andet udstyr end en måtte, du kan ligge på. Begyndere kan løfte deres ben lige op i luften i stedet for diagonalt.https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/loop_89_1_simple_20180430_150242.mp442018-04-30yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/lattiamoppi-89https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/cover_89_1_simple_20180430_150253.pngLattiamoppiLattiamopit harjoittavat keskivartaloa intensiivisesti. Tämä vartalopainoharjoite vaikuttaa niin ylä- kuin alavatsankin lihaksiin sekä poikittaisiin vatsalihaksiisi. Kun edistyt ja kuntosi tulee paremmaksi, voit lisätä vastusta levytangolla. Tähän liikkeeseen ei tarvita muuta kuin matto. Aloittelijat voivat nostaa jalkansa ilmaan suoraan eikä vinottain.https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/loop_89_1_simple_20180430_150242.mp442018-04-30yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/gulvsveiper-89https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/cover_89_1_simple_20180430_150253.pngGulvsveiperGulvsveiper er en intens trening for overkroppen. Denne øvelsen som bruker kroppsvekten fokuserer på både øvre og nedre magemuskler i tillegg til sidemagemusklene. Etterhvert som du opparbeider deg litt fremgang kan du bruke en vektstang til å øke motstanden. Denne øvelsen krever i utgangspunktet ingen annen utstyr enn en matte å ligge på. Nybegynnere kan løfte beina rett opp i luften i motsetning til diagonalt.https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/loop_89_1_simple_20180430_150242.mp442018-04-30yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/stergatorul-de-podea-89https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/cover_89_1_simple_20180430_150253.png„Ștergătorul de podea”Exercițiul „ștergătorul de podea” vă antrenează intens trunchiul. Acest exercițiu este bazat pe greutatea corporală proprie și antrenează mușchii abdominali superiori, inferiori și oblici. Pe măsură ce veți progresa și veți obține o formă bună, veți putea folosi o halteră pentru a spori rezistența. Pentru a efectua această mișcare este nevoie doar de o saltea pe care să vă întindeți. Începătorii pot ridica picioarele înainte, în loc de a le ridica pe diagonală.https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/loop_89_1_simple_20180430_150242.mp442018-04-30yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/εκτασεις-σε-σχημα-υαλοκαθαριστηρα-στο-πατωμα-89https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/cover_89_1_simple_20180430_150253.pngΕκτάσεις σε σχήμα υαλοκαθαριστήρα στο πάτωμαΟι εκτάσεις σε σχήμα υαλοκαθαριστήρα στο πάτωμα δίνουν στη βάση σας μια έντονη γυμναστική. Αυτή η άσκηση στοχεύει τόσο στους άνω όσο και κάτω κοιλιακούς μύες, καθώς και στους πλάγιους σας. Καθώς βελτιώνεστε και αποκτάτε καλή φόρμα, μπορείτε να χρησιμοποιήσετε μια μπάρα για την αύξηση της αντοχής. Αυτή η άσκηση δεν απαιτεί εξοπλισμό, εκτός από ένα στρώμα γυμναστικής για να ξαπλώσετε επάνω. Οι αρχάριοι μπορούν να σηκώσουν τα πόδια τους κατ 'ευθείαν στον αέρα αντί διαγώνια.https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/loop_89_1_simple_20180430_150242.mp442018-04-30yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/फ्लोर-वाइपर-89https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/cover_89_1_simple_20180430_150253.pngफ्लोर वाइपरफ्लोर वाइपर आपके अंदरूनी हिस्सों को गहन अभ्यास प्रदान करता है। यह व्यायाम आपकी ऊपरी और नीचली एब्डोमिनल मांसपेशियों और साथ ही ऑब्लिक पर असर डालता है। जैसे-जैसे आप प्रगति करते हैं और सही स्थिति में आना सीख लेते हैं तब आप अधिक अवरोध बढ़ाने के लिए बारबेल का उपयोग कर सकते हैं। इस मूव को चटाई के अलावा किसी अन्य उपकरण की आवश्याकता नहीं है। नौसिखिए अपनी टांगो को हवा में तिरछा उठाने की बजाय सीधा उठा सकते हैं।https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/loop_89_1_simple_20180430_150242.mp442018-04-30yesnoP4Phttps://passion4profession.net/id/latihan/perut/523-89https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/cover_89_1_simple_20180430_150253.png523525https://p4ppullzone.b-cdn.net/api_v2/exercises/89/trainer_media/loop_89_1_simple_20180430_150242.mp442018-04-30yesnoP4Phttps://passion4profession.net/en/exercises/pectorals/atlas-push-up-91https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/cover_91_1_simple__20171130_140520.jpgAtlas Push-upThis exercise was named after Charles Atlas, a popular bodybuilder in the mid-20th century. Unlike regular push-ups, it requires an elevated platform to hold your hands on. Atlas push-ups reduce the amount of body weight used, which allows you to bend your arms to a greater extent and work your chest muscles harder. When performed regularly, this move helps build strength and endurance.https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/loop_91_1_simple_20171130_140520.mp422017-11-30yesnoP4Phttps://passion4profession.net/it/esercizi/pettorali/atlas-push-up-91https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/cover_91_1_simple__20171130_140520.jpgAtlas Push-UpQuesto esercizio prende il suo nome da Charles Atlas, un famoso bodybuilder di metà del 20° secolo. A differenza delle normali flessioni, esso richiede una piattaforma rialzata su cui tenere le mani. Le flessioni Atlas riducono l'ammontare di peso corporeo utilizzato, il che permette di piegare di più le braccia e lavorare meglio sui muscoli del torace. Se eseguito con costanza questo movimento permette di acquisire forza e resistenza.https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/loop_91_1_simple_20171130_140520.mp422017-11-30yesnoP4Phttps://passion4profession.net/es/ejercicios/pectorales/flexion-atlas-91https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/cover_91_1_simple__20171130_140520.jpgFlexión atlasEste ejercicio debe su nombre a Charles Atlas, un popular culturista de mediados del siglo XX. A diferencia de las flexiones habituales, requiere una plataforma elevada para sostener las manos. Las flexiones atlas reducen la cantidad de peso corporal utilizado, lo que permite doblar los brazos en mayor medida y trabajar más los músculos del pecho. Al realizarlos con frecuencia, este movimiento ayuda a desarrollar la fuerza y ​​la resistencia.https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/loop_91_1_simple_20171130_140520.mp422017-11-30yesnoP4Phttps://passion4profession.net/fr/exercices/pectoraux/pompes-atlas-91https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/cover_91_1_simple__20171130_140520.jpgPompes AtlasCet exercice doit son nom à Charles Atlas, un célèbre culturiste du milieu du 20e siècle. Contrairement aux pompes normales, il nécessite une plate-forme surélevée pour poser les mains. Les pompes Atlas limitent l'utilisation du poids du corps, ce qui vous permet de mieux plier les bras et de mieux faire travailler les muscles de votre buste. S'il est réalisé régulièrement, ce mouvement permet de développer votre force et votre endurance.https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/loop_91_1_simple_20171130_140520.mp422017-11-30yesnoP4Phttps://passion4profession.net/de/uebungen/brust/atlas-liegestutzen-91https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/cover_91_1_simple__20171130_140520.jpgAtlas-LiegestützenDiese Übung wurde nach Charles Atlas benannt, einem bekanntem Bodybuilder aus der Mitte des 20. Jahrhunderts. Anders als bei gewöhnlichen Liegestützen, wird eine erhöhte Plattform benötigt, auf der man seine Hände hält. Atlas-Liegestütze reduzieren das verwendete Körpergewicht, wodurch Sie Ihre Arme weiter ausdehnen und Ihre Brustmuskeln härter bearbeiten können. Bei regelmäßiger Durchführung hilft Ihnen diese Bewegung beim Aufbau von Stärke und Ausdauer.https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/loop_91_1_simple_20171130_140520.mp422017-11-30yesnoP4Phttps://passion4profession.net/pt/exercicios/peitorais/flexao-atlas-91https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/cover_91_1_simple__20171130_140520.jpgFlexão AtlasEste exercício foi nomeado em homenagem a Charles Atlas, um popular fisiculturista do meio do século 20. Diferente das flexões comuns, ela requer uma plataforma elevada para você segurar suas mãos. As flexões Atlas reduzem a quantidade de peso corporal usada, o que permite que você flexione ainda mais os braços e trabalhe mais os músculos do peitoral. Quando feito corretamente, esse exercício ajuda a construir força e resistência.https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/loop_91_1_simple_20171130_140520.mp422017-11-30yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/грудь/отжимания-атласа-91https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/cover_91_1_simple__20171130_140520.jpgОтжимания АтласаЭто упражнение было названо в честь Чарльза Атласа — популярного культуриста середины XX века. В отличие от обычных отжиманий для этого упражнения требуется приподнятая платформа, на которую опираются руки. Отжимания Атласа уменьшают объем используемой массы, что позволяет согнуть руки в большей степени и больше нагрузить мышцы груди. При регулярном выполнении это упражнение помогает увеличить силу и выносливость.https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/loop_91_1_simple_20171130_140520.mp422017-11-30yesnoP4Phttps://passion4profession.net/tr/egzersizler/gogus/atlas-sınavı-91https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/cover_91_1_simple__20171130_140520.jpgAtlas ŞınavıBu egzersiz adını 20. yüzyılın ortalarında yaşamış popüler vücut geliştirici Charles Atlas'tan almaktadır. Normal şınavların aksine, ellerinizi tutmanız için yüksek bir platforma ihtiyaç duyulmaktadır. Atlas şınavları kullanılan vücut ağırlığını düşürür ve böylece kollarınızı daha geniş açmanıza ve göğüs kaslarınızı daha yoğun çalıştırmanıza izin verir. Düzenli şekilde yapıldığı takdirde bu hareket dayanım ve gücü artırır.https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/loop_91_1_simple_20171130_140520.mp422017-11-30yesnoP4Phttps://passion4profession.net/ar/tamarin/الصدر/atlas-push-up-91https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/cover_91_1_simple__20171130_140520.jpgAtlas Push-Upسُمي هذا التمرين باسم تشارلز أطلس وهو لاعب كمال أجسام مشهور خلال منتصف القرن العشرين. على عكس تمرين الضغط المعتاد، يتطلب أداء هذا التمرين منصة مرتفعة لاستناد اليدين. تمرين ضغط أطلس يقلل من وزن الجسم المستخدم وهو ما يسمح بثني الذراعين بدرجة أكبر وبالتالي تدريب عضلات الصدر بقوة أشد. تعمل المواظبة على هذا التمرين على بناء القوة والقدرة على التحمل.https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/loop_91_1_simple_20171130_140520.mp422017-11-30yesnoP4Phttps://passion4profession.net/ja/exercises/胸筋/アトラス腕立て伏せ-91https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/cover_91_1_simple__20171130_140520.jpgアトラス腕立て伏せこのエクササイズは20世紀中頃の人気ボディビルダーであるチャールズ・アトラスから名付けられました。通常の腕立て伏せとは違い、手をのせるための高さのある物体が必要となります。アトラス腕立て伏せでは使用される体重量を減らすことでさらに腕を曲げることが可能となり、胸筋のさらにハードなトレーニングができます。この動きを定期的に行うことで強度と耐久性が補強されます。https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/loop_91_1_simple_20171130_140520.mp422017-11-30yesnoP4Phttps://passion4profession.net/ko/exercises/가슴/아틀라스-푸시업-91https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/cover_91_1_simple__20171130_140520.jpg아틀라스 푸시업이 운동은 20세기 중반의 유명한 보디 빌더인 찰스 아틀라스의 이름을 따 명명되었습니다. 일반적인 푸시업과는 달리, 이 운동은 지지대가 있어 손을 여기에 얹어야 합니다. 아틀라스 푸시업은 체중의 부담을 상대적으로 적기 때문에 팔을 더 많이 굽힐 수 있어서 가슴 근육 운동을 더욱 단단하게 발달시킬 수 있습니다. 정기적으로 실시하면 힘과 지구력을 기를 수 있습니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/loop_91_1_simple_20171130_140520.mp422017-11-30yesnoP4Phttps://passion4profession.net/pl/cwiczenia/klatka/pompki-atlasa-91https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/cover_91_1_simple__20171130_140520.jpgPompki AtlasaNazwa tego ćwiczenia pochodzi od Charlesa Atlasa, popularnego w połowie XX wieku kulturysty. W odróżnieniu od zwykłych pompek te wymagają użycia podniesionej platformy jako podparcia dla dłoni. Pompki Atlasa zmniejszają masę ciała wykorzystywaną podczas ćwiczenia, co pozwala mocniej zgiąć ręce i intensywniej trenować mięśnie klatki piersiowej. Wykonywany regularnie, ruch ten pomaga zbudować siłę i wytrzymałość.https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/loop_91_1_simple_20171130_140520.mp422017-11-30yesnoP4Phttps://passion4profession.net/zh/exercises/胸肌/阿特拉斯俯卧撑-91https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/cover_91_1_simple__20171130_140520.jpg阿特拉斯俯卧撑这项练习以查尔斯•阿特拉斯命名，他是一位20世纪中期深受欢迎的健身运动者。不像一般的俯卧撑，它要求一个较高的平台以撑住您的双手。阿特拉斯俯卧撑减少身体重量使用量，允许您的手臂弯曲至一个更大的程度，并更强锻炼您的胸部肌肉。当定期做此锻炼时，这个动作帮助增强力量和耐力。https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/loop_91_1_simple_20171130_140520.mp422017-11-30yesnoP4Phttps://passion4profession.net/nl/oefeningen/borst/atlas-push-up-91https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/cover_91_1_simple__20171130_140520.jpgAtlas Push-UpDeze oefening is vernoemnd naar Charles Atlas, een populaire bodybuilder in de mid 20ste eeuw. In tegenstelling tot gewone push-ups heb je een verhoogd platform nodig om je handen op te plaatsen. Atlas push-ups verminderen de hoeveelheid lichaamsgewicht er gebruikt wordt, zo kan je je armen verder buigen en werken je borstspieren harder. Deze oefening bouwt kracht en uithouding op wanneer hij regelmatig uitgevoerd wordt.https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/loop_91_1_simple_20171130_140520.mp422017-11-30yesnoP4Phttps://passion4profession.net/sv/ovningar/brost/atlas-push-up-91https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/cover_91_1_simple__20171130_140520.jpgAtlas Push-UpDen här övningen är döpt efter Charles Atlas, en känd kroppsbyggare från mitten av 1900-talet. Till skillnad från vanliga push-ups, kräver den en upphöjd plattform att hålla händerna på. Atlas push-ups reducerar mängden kroppsvikt som används, vilket låter dig att böja armarna i större utsträckning och arbetar hårdare på dina bröstmuskler. När den utförs regelbundet, bygger den här rörelsen upp styrka och uthållighet.https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/loop_91_1_simple_20171130_140520.mp422017-11-30yesnoP4Phttps://passion4profession.net/da/ovelser/bryst/atlas-armbøjninger-91https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/cover_91_1_simple__20171130_140520.jpgAtlas-armbøjningerDenne øvelse er navngivet efter Charles Atlas, en populær bodybuilder fra midt i 20. århundrede. I modsætning til almindelige armbøjninger kræver denne øvelse en forhøjet platform, som du kan have dine hænder på. Atlas-armbøjninger mindsker den mængde kropsvægt, der er i spil, som giver sig mulighed for, at bøje dine arme mere og arbejdere hårdere med dine brystmuskler. Hvis du foretager øvelsen regelmæssigt, vil du kunne opbygge styrke og udholdenhed.https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/loop_91_1_simple_20171130_140520.mp422017-11-30yesnoP4Phttps://passion4profession.net/fi/liikkeet/rinta/atlas-punnerrus-91https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/cover_91_1_simple__20171130_140520.jpgAtlas-punnerrusTämä liike on nimetty Charles Atlasin mukaan, joka oli kuuluisa kehonrakentaja 1900-luvun puolivälissä. Toisin kuin tavallisessa punnerruksessa, tätä liikettä varten kädet asetetaan korotetulle alustalle. Atlas-punnerruksessa ruumiinpainoa käytetään vähemmän, ja tästä syystä voit taivuttaa käsivarsiasi enemmän ja treenata näin ollen rintalihaksiasi kovemmin. Säännöllisesti tehtynä tämä liike auttaa kasvattamaan voimaa ja kestävyyttä.https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/loop_91_1_simple_20171130_140520.mp422017-11-30yesnoP4Phttps://passion4profession.net/nb/ovelser/bryst/atlas-push-ups-91https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/cover_91_1_simple__20171130_140520.jpgAtlas-push-upsDenne øvelsen er oppkalt etter Charles Atlas, en populær bodybuilder fra midten av 1900-tallet. I motsetning til vanlige push-ups, krever de en hevet plattform å ha hendene på. Atlas-push-ups reduserer kroppsvekten som brukes, noe som lar deg bøye armene mer og treffe brystmusklene mer. Ved regelmessig utførelse hjelper øvelsen med å trene styrke og utholdenhet.https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/loop_91_1_simple_20171130_140520.mp422017-11-30yesnoP4Phttps://passion4profession.net/ro/exercitii/pectorali/flotarile-atlas-91https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/cover_91_1_simple__20171130_140520.jpgFlotările AtlasAcest exercițiu a fost numit în cinstea lui Charles Atlas, un culturist popular la mijlocul secolului 20. Spre deosebire de flotările obișnuite, pentru executarea acestui tip de flotare este nevoie de o platformă ridicată pe care să vă țineți mâinile. Flotările Atlas reduc cantitatea de greutate corporală folosită, fapt ce vă permite să vă îndoiți brațele într-o mai mare măsură și să vă antrenați mai intens mușchii pieptului. Dacă este efectuată cu regularitate, această mișcare ajută la fortificarea corpului și la creșterea rezistenței.https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/loop_91_1_simple_20171130_140520.mp422017-11-30yesnoP4Phttps://passion4profession.net/el/askiseis/στηθος/atlas-push-up-91https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/cover_91_1_simple__20171130_140520.jpgAtlas Push-UpAυτή η άσκηση πήρε το όνομα της από τον Charles Atlas, έναν διάσημο bodybuilder στα μέσα του εικοστού αιώνα. Σε αντίθεση με τα κανονικά push-ups, απαιτεί μία ανυψωμένη πλατφόρμα για να τοποθετήσετε πάνω τις παλάμες σας. Τα Atlas push-ups μειώνουν το βάρος του σώματος που χρησιμοποιείται, κάτι που σας επιτρέπει να λυγίζετε τους βραχίονές σας περισσότερο και να δουλεύετε τους θωρακικούς μυς πιο εντατικά. Όταν γίνεται τακτικά, αυτή η κίνηση βοηθά την ενδυνάμωση και την αντοχή.https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/loop_91_1_simple_20171130_140520.mp422017-11-30yesnoP4Phttps://passion4profession.net/hi/vyayam/छाती/एटलस-पुश-अप-91https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/cover_91_1_simple__20171130_140520.jpgएटलस पुश-अपइस व्यायाम का नाम 20वीं सदी के मध्य में चार्ल्स एटलस नामक एक लोकप्रिय बॉडी बिल्डर के नाम पर रखा गया था। नियमित पुश-अप के विपरीत, इसके लिए अपने हाथों से पकड़े रखने के लिए एक ऊंचे मंच की जरूरत पड़ती है। एटलस पुश-अप, उपयोग होने वाले शारीरिक वजन के परिमाण को कम कर देता है, जिससे आपको अपनी बांहों को काफी हद तक मोड़ने और अपनी छाती की मांसपेशियों पर और कठोरता से काम करने में मदद मिलती है। नियमित रूप से किए जाने पर, इस व्यायाम से मजबूती और सहनशीलता में वृद्धि होती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/loop_91_1_simple_20171130_140520.mp422017-11-30yesnoP4Phttps://passion4profession.net/id/latihan/dada/529-91https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/cover_91_1_simple__20171130_140520.jpg529531https://p4ppullzone.b-cdn.net/api_v2/exercises/91/trainer_media/loop_91_1_simple_20171130_140520.mp422017-11-30yesnoP4Phttps://passion4profession.net/en/exercises/pectorals/diamond-push-ups-knees-position-92https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/cover_92_1_simple__20171130_140545.jpgDiamond Push-Ups (Knees position)The diamond push-up is the perfect exercise for building your beach body. This compound move hits the triceps, chest, and shoulders. Also known as triangle push-up or close grip push-up, it increases upper body strength and gives your muscles definition. If you are new at this exercise, keep your knees bent on the floor. This will allow you to maintain proper form and avoid injuries.https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/loop_92_1_simple_20171130_140545.mp422017-11-30yesnoP4Phttps://passion4profession.net/it/esercizi/pettorali/piegamenti-a-diamante-ginocchia-in-appoggio-92https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/cover_92_1_simple__20171130_140545.jpgPiegamenti a diamante (ginocchia in appoggio)I piegamenti a diamante sono l'esercizio perfetto per superare la prova costume. Questa composizione lavora su tricipiti, torace e spalle. Note anche come flessioni a triangolo o flessioni con braccia ravvicinate, aumentano la forza della parte superiore del corpo e donano definizione ai vostri muscoli. Se non avete mai provato questo esercizio, tenete le ginocchia piegate sul pavimento. Questo vi permetterà di tenere la posizione corretta senza farvi male.https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/loop_92_1_simple_20171130_140545.mp422017-11-30yesnoP4Phttps://passion4profession.net/es/ejercicios/pectorales/flexiones-diamante-posicion-de-las-rodillas-92https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/cover_92_1_simple__20171130_140545.jpgFlexiones diamante (posición de las rodillas)La flexión diamante es el ejercicio perfecto para construir un cuerpo increíble para la playa. Este movimiento compuesto usa el tríceps, el pecho y los hombros. También denominada flexión triángulo o flexión con agarre cerrado, aumenta la fuerza del tren superior y define los músculos. Si es la primera vez que haces este ejercicio, mantén dobladas las rodillas en el suelo. Así podrás mantener una postura correcta y evitarás posibles lesiones.https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/loop_92_1_simple_20171130_140545.mp422017-11-30yesnoP4Phttps://passion4profession.net/fr/exercices/pectoraux/pompes-diamant-position-a-genou-92https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/cover_92_1_simple__20171130_140545.jpgPompes diamant (position à genou)Les pompes diamant sont l'exercice parfait pour sculpter le corps avant la plage. Ce mouvement composé fait travailler les triceps, les pectoraux et les épaules. Appelé aussi pompes en triangle ou mains rapprochées, il renforce le haut du corps et redessine les muscles. Si cet exercice est nouveau pour vous, gardez les genoux pliés au sol. Vous parviendrez ainsi à maintenir la position et éviterez de vous blesser.https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/loop_92_1_simple_20171130_140545.mp422017-11-30yesnoP4Phttps://passion4profession.net/de/uebungen/brust/diamant-liegestutzen-knie-position-92https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/cover_92_1_simple__20171130_140545.jpgDiamant-Liegestützen (Knie-Position)Die Diamant-Liegestützen sind die perfekt dazu geeignet einen Strandkörper zu formen. Diese zusammengesetzte Bewegung trainiert Trizeps, Brust und Schultern. Auch bekannt als dreieckige Liegestützen oder Liegestützen mit nahem Handgriff, verstärkt den Oberkörper und verleiht Ihren Muskeln Definition. Falls Sie Anfänger sein sollten, halten Sie Ihre Knie auf dem Boden gebeugt. So werden Sie eine angemessene Form haben und Verletzungen vermeiden.https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/loop_92_1_simple_20171130_140545.mp422017-11-30yesnoP4Phttps://passion4profession.net/pt/exercicios/peitorais/flexoes-diamante-de-joelhos-92https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/cover_92_1_simple__20171130_140545.jpgFlexões Diamante (de joelhos)A flexão diamante é o exercício perfeito para desenvolver um corpo de praia. Esse movimento composto atinge os tríceps, peito e ombros. Também conhecida como flexão triângulo ou flexão fechada, ela aumenta a força da parte superior do corpo e define seus músculos. Se você é novo neste exercício, mantenha seus joelhos dobrados sobre o chão. Isso permitirá que você mantenha a forma adequada e evite lesões.https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/loop_92_1_simple_20171130_140545.mp422017-11-30yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/грудь/алмазные-отжимания-из-позиции-на-коленях-92https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/cover_92_1_simple__20171130_140545.jpgАлмазные отжимания (из позиции на коленях)Алмазные отжимания — это идеальное упражнение для создания вашего пляжного тела. Это комплексное упражнение тренирует трицепсы, грудь и плечи. Оно также известно как треугольное отжимание или отжимание с близким захватом. Он увеличивает силу верхней части тела и придает форму мышцам. Если вы новичок в этом упражнении, держите колени согнутыми на полу. Это упражнение позволит вам поддерживать надлежащую форму и избежать травм.https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/loop_92_1_simple_20171130_140545.mp422017-11-30yesnoP4Phttps://passion4profession.net/tr/egzersizler/gogus/elmas-sınavlar-diz-pozisyonu-92https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/cover_92_1_simple__20171130_140545.jpgElmas Şınavlar (Diz Pozisyonu)Elmas şınavlar, plaj için vücudunuzu çalıştırmakta en iyi egzersizdir. Bu yoğun hareket, triseps, göğüs ve omuzları çalıştırır. Ayrıca üçgen şınav olarak da bilinen bu egzersiz, vücudun üst kısım direncini artırır ve kaslara netlik kazandırır. Bu egzersizi ilk defa yapıyorsanız, dizlerinizi zeminin üstüne bırakın. Bu, doğru formu yakalamanıza ve yaralanmalardan sakınmanıza yardımcı olur.https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/loop_92_1_simple_20171130_140545.mp422017-11-30yesnoP4Phttps://passion4profession.net/ar/tamarin/الصدر/تمرينات-الضغط-الألماسية-وضعية-الركبتين-92https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/cover_92_1_simple__20171130_140545.jpgتمرينات الضغط الألماسية (وضعية الركبتين)تمرين الضغط الألماسي هو التمرين المثالي لبناء جسم مناسب للبحر. هذه الحركة المركبة تشد العضلات الثلاثية والصدر والكتفين. تعرف أيضا بتمرين الضغط المثلثي أو تمرين القبضة القريبة. إنه يزيد من قوة جسمك ويعطي لعضلاتك تحديدا. إن كنت جديدا على هذا التمرين، أبق ركبتين مطويتين على الأرض. سيسمح لك ذلك بالحفاظ على الشكل الصحيح وتفادي الإصابات.https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/loop_92_1_simple_20171130_140545.mp422017-11-30yesnoP4Phttps://passion4profession.net/ja/exercises/胸筋/ダイアモンドプッシュアップ-ニーポジション-92https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/cover_92_1_simple__20171130_140545.jpgダイアモンドプッシュアップ（ニーポジション）ダイアモンドプッシュアップは、ビーチボディを作るのにピッタリの運動です。このコンパウンドの動きは三頭筋や胸、肩を鍛えます。トライアングルプッシュアップ、またはクロースグリッププッシュアップとも言われ、上半身を強化し、筋肉を形作ります。この運動に不慣れな場合、膝を曲げて床につけた状態を保ってください。これにより正しいフォームを保ち、怪我を避けることができます。https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/loop_92_1_simple_20171130_140545.mp422017-11-30yesnoP4Phttps://passion4profession.net/ko/exercises/가슴/다이아몬드-푸시업-무릎-자세-92https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/cover_92_1_simple__20171130_140545.jpg다이아몬드 푸시업 (무릎 자세)다이아몬드 푸시업은 수영복이 어울리는 몸을 만드는 데 완벽한 운동입니다. 이 복합 동작은 삼두근, 가슴 및 어깨를 자극합니다. 삼각형 푸시업 또는 클로즈 그립 푸시업으로도 알려져 있는 이 운동은 상체의 근력을 강화하고 근육의 윤곽을 선명하게 해줍니다. 이 운동을 처음 실시할 경우, 바닥에서 무릎을 구부립니다. 이로써 올바른 자세를 유지하고 부상을 방지할 수 있습니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/loop_92_1_simple_20171130_140545.mp422017-11-30yesnoP4Phttps://passion4profession.net/pl/cwiczenia/klatka/pompki-diamentowe-na-kolanach-92https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/cover_92_1_simple__20171130_140545.jpgPompki diamentowe (na kolanach)Pompki diamentowe są idealnym ćwiczeniem dla uzyskania idealnego ciała na plażę. Ten złożony ruch angażuje tricepsy, klatkę piersiową i ramiona. Nazywane też pompkami trójkątnymi bądź wąskimi, zwiększają siłę górnej części ciała i uwydatniają mięśnie. Jeżeli nie wykonywałeś(-aś) wcześniej tego ćwiczenia, oprzyj kolana o podłogę. To pozwoli Ci zachować odpowiednią formę i uniknąć kontuzji.https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/loop_92_1_simple_20171130_140545.mp422017-11-30yesnoP4Phttps://passion4profession.net/zh/exercises/胸肌/钻石俯卧撑-膝盖姿势-92https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/cover_92_1_simple__20171130_140545.jpg钻石俯卧撑 (膝盖姿势)钻石俯卧撑是你建立海滩身体的完美练习。这种复合运动锻炼肱三头肌，胸部和肩部。也被称为三角俯卧撑或窄距俯卧撑，它增加上身力量，并定义你肌肉。如果你是刚参加练习，在这个练习，保持屈膝于地板上。这会允许你保持适当的姿势并避免受伤。https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/loop_92_1_simple_20171130_140545.mp422017-11-30yesnoP4Phttps://passion4profession.net/nl/oefeningen/borst/diamond-push-ups-knees-position-92https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/cover_92_1_simple__20171130_140545.jpgDiamond Push-Ups (Knees position)De diamond push-up is de perfecte oefening om je strandlichaam te krijgen. Bij deze samengestelde (compound) oefening gebruik je je triceps, borst en schouders. Ook beter bekend als de triangle push-up of close grip push-up, versterken ze kracht in het bovenlichaam en geven je spieren definitie. Als deze oefening nieuw voor je is, hou je je knieën gebogen op de grond. Dit zal ervoor zorgen dat je een goede houding aanhoudt en blessures vermijdt.https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/loop_92_1_simple_20171130_140545.mp422017-11-30yesnoP4Phttps://passion4profession.net/sv/ovningar/brost/diamantarmhavningar-knaposition-92https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/cover_92_1_simple__20171130_140545.jpgDiamantarmhävningar (Knäposition)Diamantarmhävningen är den perfekta träningen för att bygga upp kroppen. Den sammanlagda rörelsen aktiverar triceps, bröst och axlar. Den kallas även för triangelarmhävning eller armhävning med nära grepp och den ökar överkroppens styrka och definierar dina muskler. Om du är nybörjare när det gäller den här övningen kan du ha knäna böjda mot golvet, vilket hjälper dig att få rätt hållning och undvika skador.https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/loop_92_1_simple_20171130_140545.mp422017-11-30yesnoP4Phttps://passion4profession.net/da/ovelser/bryst/diamant-armbøjninger-knæposition-92https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/cover_92_1_simple__20171130_140545.jpgDiamant-armbøjninger (knæposition)Diamant-armbøjninger er den perfekte øvelse til at opbygge din strandkrop. Denne sammensatte bevægelse aktiverer triceps, bryst og skuldre. Også kendt som triangel-armbøjninger eller armbøjninger med tæt håndstilling, den øger styrken i overkroppen, og giver markerede muskler. Hold knæene bøjet på underlaget, hvis du ikke har erfaring med denne øvelse. Det gør det muligt at bevare den rette kropsholdning og undgå skader.https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/loop_92_1_simple_20171130_140545.mp422017-11-30yesnoP4Phttps://passion4profession.net/fi/liikkeet/rinta/timanttipunnerrukset-polviasento-92https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/cover_92_1_simple__20171130_140545.jpgTimanttipunnerrukset (polviasento)Timanttipunnerrukset ovat täydellinen harjoitus vartalon saamiseen rantakuntoon. Yhdistelmäliike vaikuttaa kolmipäisiin olkalihaksiin, rintaan ja hartioihin. Liike tunnetaan myös kolmiopunnertamisena sekä lähiotepunnertamisena. Se vahvistaa ylävartalon voimaa ja antaa lihaksille näkyvyyttä. Jos harjoitus on sinulle uusi, pidä polvet koukussa lattialla. Näin saat pidettyä asennon oikeana ja vältät vammoja.https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/loop_92_1_simple_20171130_140545.mp422017-11-30yesnoP4Phttps://passion4profession.net/nb/ovelser/bryst/diamant-push-ups-pa-knærne-92https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/cover_92_1_simple__20171130_140545.jpgDiamant-push-ups (på knærne)Diamant-push-ups er den perfekte øvelsen for å komme i form til stranden. Denne sammensatte øvelsen trener triceps, brystet og skuldrene. Den kalles også trekant-push-ups eller push-ups med tett armstilling, og forbedrer styrken i overkroppen it og gir deg definerte muskler. Hvis denne øvelsen er ny for deg, bøy knærne og hold dem på gulvet. Dette vil sørge for at du kan gjennomføre øvelsen på riktig måte og unngå skader.https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/loop_92_1_simple_20171130_140545.mp422017-11-30yesnoP4Phttps://passion4profession.net/ro/exercitii/pectorali/flotari-diamant-flotari-din-genunchi-92https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/cover_92_1_simple__20171130_140545.jpgFlotări diamant (Flotări din genunchi)Flotarea diamant reprezintă exercițiul perfect pentru pregătirea corpului de plajă. Această mișcare complexă antrenează tricepșii, pieptul și umerii. Cunoscută și sub numele de flotare triunghi sau semi-flotare cu priză apropiată, aceasta sporește forța părții superioare a corpului și ajută la definirea mușchilor. Dacă sunteți începător, păstrați genunchii îndoiți pe podea. Acest lucru vă va ajuta să mențineți poziția corectă și să evitați accidentările.https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/loop_92_1_simple_20171130_140545.mp422017-11-30yesnoP4Phttps://passion4profession.net/el/askiseis/στηθος/push-ups-σε-θεση-διαμαντιου-σταση-στα-γονατα-92https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/cover_92_1_simple__20171130_140545.jpgPush-Ups σε Θέση Διαμαντιού (Στάση στα γόνατα)Τα Push-Ups σε θέση διαμαντιού είναι η τέλεια άσκηση για να φτιάξετε το σώμα σας για την παραλία. Αυτή η σύνθετη άσκηση επιδρά στους τρικέφαλους, στήθος, και ώμους. Επίσης γνωστή ως τριγωνικό push-up ή push-up με στενή λαβή , αυξάνει την ανώτερη δύναμη του σώματος και δίνει τον ορισμό στους μύες σας. Εάν είστε αρχάριοι σε αυτή την άσκηση, κρατήστε τα γόνατά σας λυγισμένα στο πάτωμα. Αυτό θα σας επιτρέψει να διατηρήσετε την σωστή στάση και να αποφύγετε τραυματισμούς.https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/loop_92_1_simple_20171130_140545.mp422017-11-30yesnoP4Phttps://passion4profession.net/hi/vyayam/छाती/डायमंड-पुश-अप्स-घुटनों-की-स्थिति-92https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/cover_92_1_simple__20171130_140545.jpgडायमंड पुश-अप्स (घुटनों की स्थिति)डायमंड पुश-अप आपकी बीच बॉडी के निर्माण के लिए सही व्यायाम है। यह यौगिक कदम ट्राइसेप्स, छाती और कन्धों को हिट करता है। त्रिकोण पुश-अप या क्लोज ग्रिप पुश-अप के रूप में भी जाना जाता है, यह ऊपरी शरीर की ताकत को बढ़ाता है और आपकी मांसपेशियों का निर्धारण करता है। यदि आप इस अभ्यास में नए हैं, तो अपने घुटनों को फर्श पर टिकायें। यह आपको उचित फार्म में बनाए रखने और चोटों से बचाने के लिए होगा।https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/loop_92_1_simple_20171130_140545.mp422017-11-30yesnoP4Phttps://passion4profession.net/id/latihan/dada/535-92https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/cover_92_1_simple__20171130_140545.jpg535537https://p4ppullzone.b-cdn.net/api_v2/exercises/92/trainer_media/loop_92_1_simple_20171130_140545.mp422017-11-30yesnoP4Phttps://passion4profession.net/en/exercises/pectorals/v-push-ups-with-clenched-fists-93https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/cover_93_1_simple__20171130_140612.jpgV Push Ups (with clenched fists)The V push-up is one of the most challenging bodyweight exercises. It not only works your pecs and arms, but also hits your quads and core muscles. This movement helps improve balance and coordination, builds overall strength, and enhances physical performance. With V push-ups, you can build a massive chest and develop your back muscles.https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/loop_93_1_simple_20171130_140612.mp422017-11-30yesnoP4Phttps://passion4profession.net/it/esercizi/pettorali/piegamenti-a-v-sui-pugni-93https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/cover_93_1_simple__20171130_140612.jpgPiegamenti a V sui pugniI piegamenti a V sui pugni sono uno degli esercizi a corpo libero più impegnativi. Non solo fanno lavorare petto e braccia, ma anche quadricipiti e muscoli centrali. Questo movimento aiuta a migliorare bilanciamento e coordinazione, aumenta la forza e migliora le performance fisiche. Coni piegamenti a V otterrete un torace enorme e svilupperete i muscoli della schiena.https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/loop_93_1_simple_20171130_140612.mp422017-11-30yesnoP4Phttps://passion4profession.net/es/ejercicios/pectorales/flexiones-en-v-con-punos-cerrados-93https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/cover_93_1_simple__20171130_140612.jpgFlexiones en V con puños cerradosLa flexión en V es uno de los ejercicios de peso corporal más desafiantes. No sólo trabaja los pectorales y los brazos, también entrena cuádriceps y músculos del tronco. Este movimiento ayuda a mejorar el equilibrio y la coordinación, aumenta la fuerza general, y mejora el rendimiento físico. Las flexiones en V permiten obtener un pecho enorme y desarrollar los músculos de la espalda.https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/loop_93_1_simple_20171130_140612.mp422017-11-30yesnoP4Phttps://passion4profession.net/fr/exercices/pectoraux/pompes-en-v-avec-poings-fermes-93https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/cover_93_1_simple__20171130_140612.jpgPompes en V avec poings fermésLes pompes en V comptent parmi les exercices de musculation les plus exigeants. Non seulement font-elles travailler vos pectoraux et vos bras, mais elles ciblent aussi les quadriceps et les muscles du tronc. Ce mouvement vous aide à améliorer votre équilibre et votre coordination, développe votre force globale et améliore vos performances physiques. Grâce aux pompes en V, vous pouvez vous sculpter un torse impressionnant et développer vos muscles dorsaux.https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/loop_93_1_simple_20171130_140612.mp422017-11-30yesnoP4Phttps://passion4profession.net/de/uebungen/brust/v-liegestutzen-mit-geballten-fausten-93https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/cover_93_1_simple__20171130_140612.jpgV-Liegestützen mit geballten FäustenDie V-Liegestützen gehören zu den schwersten Körpergewichtsübungen. Sie bearbeiten nicht nur Ihre Brustmuskeln und Arme, sondern auch Ihre Quads und Kernmuskeln. Diese Bewegung hilft Ihnen, Gleichgewicht und Koordination zu verbessern, baut Gesamtstärke auf und steigert die körperliche Leistungsfähigkeit. Mit V-Liegestützen können Sie einen massiven Brustkorb aufbauen und Ihre Rückenmuskulatur entwickeln.https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/loop_93_1_simple_20171130_140612.mp422017-11-30yesnoP4Phttps://passion4profession.net/pt/exercicios/peitorais/flexoes-em-v-com-punhos-cerrados-93https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/cover_93_1_simple__20171130_140612.jpgFlexões em V com Punhos CerradosA flexão em V é um dos exercícios corporais mais desafiadores. Ela não só trabalha o peitoral e os braços, como também atinge os músculos do quadril e abdômen. Esse movimento ajuda a melhorar o equilíbrio e a coordenação, constrói força no geral e melhora o desempenho físico. Com as flexões em V, você pode construir um grande peitoral e desenvolver seus músculos das costas.https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/loop_93_1_simple_20171130_140612.mp422017-11-30yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/грудь/v-образные-отжимания-со-сжатыми-кулаками-93https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/cover_93_1_simple__20171130_140612.jpgV-образные отжимания со сжатыми кулакамиV-образные отжимания — это одно из самых сложных упражнений с использованием веса тела. Оно тренирует не только грудные мышцы и руки, но и четырехглавые мышцы и мышцы туловища. Это упражнение помогает улучшить равновесие и координацию, повышает общий уровень силы, а также физическую работоспособность. С помощью V-образных отжиманий вы можете сформировать мощную грудь и натренировать мышцы спины.https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/loop_93_1_simple_20171130_140612.mp422017-11-30yesnoP4Phttps://passion4profession.net/tr/egzersizler/gogus/sıkılmıs-yumrukla-v-sınavları-93https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/cover_93_1_simple__20171130_140612.jpgSıkılmış Yumrukla V-ŞınavlarıV-şınavı vücut ağırlığı egzersizlerinin en zor olanlarından biridir. Yalnızca pektoralisinizi ve kollarınızı çalıştırmakla kalmaz aynı zamanda kuadriseps ve merkezi kaslarınızı da devreye sokar. Bu hareket denge ve koordinasyonu geliştirmeye yardımcı olur, aynı zamanda tüm dayanıklılığı sağlar ve fiziki performansı güçlendirir. V-şınavlarıyla geniş bir göğüs oluşturabilir ve sırt kaslarınızı geliştirebilirsiniz.https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/loop_93_1_simple_20171130_140612.mp422017-11-30yesnoP4Phttps://passion4profession.net/ar/tamarin/الصدر/v-push-ups-مع-قبضتين-مضمومتين-93https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/cover_93_1_simple__20171130_140612.jpgV-Push Ups مع قبضتين مضمومتينتمرين ضغط V هو أحد أصعب التمارين القائمة على وزن الجسم. لا يعمل هذا التمرين على تقوية عضلات الصدر والذراعين فقط، بل ويقوي العضلات الرباعية والأساسية. تساعد هذه الحركة على تحسين التوازن والتناسق الحركي وبناء قوة كلية مع تحسين الأداء البدني. مع تمرين ضغط V يمكنك بناء صدر ضخم وبناء عضلات الظهر.https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/loop_93_1_simple_20171130_140612.mp422017-11-30yesnoP4Phttps://passion4profession.net/ja/exercises/胸筋/握りこぶしv字腕立て伏せ-93https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/cover_93_1_simple__20171130_140612.jpg握りこぶしV字腕立て伏せV字腕立て伏せはボディウエイトエクササイズでもかなり難易度が高いものです。これは胸や腕だけではなく、方形筋やコアマッスルにも効果があります。この動きでバランスや協調が改善され、全体的な強度を手に入れることができ、身体能力が向上します。V字腕立て伏せを行うことにより、大きな胸板を手に入れ背筋を鍛えることができます。https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/loop_93_1_simple_20171130_140612.mp422017-11-30yesnoP4Phttps://passion4profession.net/ko/exercises/가슴/주먹-쥔-상태에서-v자-푸시업-93https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/cover_93_1_simple__20171130_140612.jpg주먹 쥔 상태에서 V자 푸시업V자 푸시업은 가장 강도 높은 체중 지지 운동입니다. 가슴 근육과 팔뿐 아니라 대퇴 사두근과 중심근육까지 단련 됩니다. 이 운동은 균형과 협조 능력을 증진시키고, 전반적인 체력을 강화하며, 운동 능력을 향상시키는데 도움이 됩니다. V자 푸시업을 통해서 가슴 근육을 키우고 등 근육을 발달시킬 수 있습니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/loop_93_1_simple_20171130_140612.mp422017-11-30yesnoP4Phttps://passion4profession.net/pl/cwiczenia/klatka/pompki-na-piesciach-z-ciałem-w-pozycji-odwroconej-litery-v-93https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/cover_93_1_simple__20171130_140612.jpgPompki na pięściach z ciałem w pozycji odwróconej litery VPompki z ciałem w pozycji odwróconej litery V to jedne z najtrudniejszych ćwiczeń z wykorzystaniem masy własnego ciała. Trenuje nie tylko mięśnie piersiowe i ręce, lecz również skupia się na mięśniu czworogłowym uda oraz mięśniach głębokich. Ruch ten pomaga poprawić równowagę i koordynację ruchów, buduje ogólną siłę i poprawia sprawność fizyczną. Dzięki pompkom w pozycji odwróconej litery V można zbudować potężną klatkę piersiową i rozwinąć mięśnie pleców.https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/loop_93_1_simple_20171130_140612.mp422017-11-30yesnoP4Phttps://passion4profession.net/zh/exercises/胸肌/v型握拳俯卧撑-93https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/cover_93_1_simple__20171130_140612.jpgV型握拳俯卧撑V型俯卧撑是最具挑战性的体重练习之一。它不仅锻炼您的胸肌和手臂，同时也锻炼您的股四头肌和核心肌肉群。这个动作有助于改善平衡和协调，增强整体力量，提升身体表现。做V型俯卧撑，您能塑造一个厚实的胸部，并使您的背部肌肉发达。https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/loop_93_1_simple_20171130_140612.mp422017-11-30yesnoP4Phttps://passion4profession.net/nl/oefeningen/borst/v-push-ups-met-gebalde-vuisten-93https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/cover_93_1_simple__20171130_140612.jpgV Push-ups met gebalde vuistenDe V push-up is een van de meest uitdagende oefeningen op lichaamsgewicht. Het traint niet alleen je borst- en armspieren, maar ook je quadriceps en corespieren. Deze beweging verbetert je evenwicht en coördinatie, bouwt algemene kracht op, en verbetert fysieke prestaties. Met V push-ups kan je een massieve borst krijgen en je rugspieren ontwikkelen.https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/loop_93_1_simple_20171130_140612.mp422017-11-30yesnoP4Phttps://passion4profession.net/sv/ovningar/brost/v-push-ups-med-knutna-navar-93https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/cover_93_1_simple__20171130_140612.jpgV-Push Ups med knutna nävarV push-up är en av de mest utmanande kroppsviktsövningarna. Den tränar inte inte bara bröstmusklerna och armarna, utan även mag- och kärnmusklerna. Rörelsen förbättrar balansen och koordinationen, bygger upp den styrkan generellt och förbättrar den fysiska prestationsförmågan. Med V push-ups, kan man bygga upp ett massivt bröst och utveckla ryggmusklerna.https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/loop_93_1_simple_20171130_140612.mp422017-11-30yesnoP4Phttps://passion4profession.net/da/ovelser/bryst/v-armbøjninger-med-knyttede-næver-93https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/cover_93_1_simple__20171130_140612.jpgV-armbøjninger med knyttede næverV-armbøjninger er nogle af de mest udfordrende øvelser til vægttab. Det gavner ikke alene dine brystmuskler og arme, men rammer også dine store rygmuskler og musklerne i midt på kroppen. Denne bevægelse hjælper dig med at forbedre balancen og koordinationen, opbygger din samlede styrke og gør dig fysisk stærkere. Med V-armbøjninger kan du opbygge en stor brystkasse og udvikle din rygmuskler.https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/loop_93_1_simple_20171130_140612.mp422017-11-30yesnoP4Phttps://passion4profession.net/fi/liikkeet/rinta/v-punnerrus-suljetuin-nyrkein-93https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/cover_93_1_simple__20171130_140612.jpgV-punnerrus suljetuin nyrkeinV-punnerrus on yksi haasteellisimmista ruumiinpainolla suoritettavista harjoituksista. Se treenaa rinta- ja käsivarsilihaksia, mutta myös reiden ojentajia ja keskivartalon tukilihaksia. Tämä liike auttaa parantamaan tasapainoa ja koordinaatiota, kasvattaa yleistä voimaa ja parantaa fyysistä suorituskykyä. V-punnerruksen avulla voit kehittää massiivisen rintakehän ja treenata selkälihaksiasi.https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/loop_93_1_simple_20171130_140612.mp422017-11-30yesnoP4Phttps://passion4profession.net/nb/ovelser/bryst/v-push-ups-with-clenched-fists-93https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/cover_93_1_simple__20171130_140612.jpgV Push Ups (with clenched fists)The V push-up is one of the most challenging bodyweight exercises. It not only works your pecs and arms, but also hits your quads and core muscles. This movement helps improve balance and coordination, builds overall strength, and enhances physical performance. With V push-ups, you can build a massive chest and develop your back muscles.https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/loop_93_1_simple_20171130_140612.mp422017-11-30yesnoP4Phttps://passion4profession.net/ro/exercitii/pectorali/flotari-sub-forma-de-v-cu-pumnii-inclestati-93https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/cover_93_1_simple__20171130_140612.jpgFlotări sub formă de V cu pumnii încleștațiFlotarea în formă de V este cel mai solicitant exercițiu care implică greutatea corporală. Pe lângă faptul că vă antrenează pectoralii și brațele, acest exercițiu se axează și asupra cvadricepșilor și mușchilor trunchiului. Această mișcare ajută la îmbunătățirea echilibrului și coordonării, întărește corpul în ansamblu și sporește performanțele fizice. Cu ajutorul flotărilor în formă de V vă puteți sculpta un piept masiv și vă puteți dezvolta mușchii spatelui.https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/loop_93_1_simple_20171130_140612.mp422017-11-30yesnoP4Phttps://passion4profession.net/el/askiseis/στηθος/v-push-ups-με-σφιγμενες-γροθιες-93https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/cover_93_1_simple__20171130_140612.jpgV-Push Ups με σφιγμένες γροθιέςΤο V push-up είναι μία από τις πιο προκλητικές ασκήσεις που χρησιμοποιούν το βάρος του σώματος. Δεν γυμνάζει απλώς τους θωρακικούς και τα χέρια, αλλά εστιάζει και στους τετράγωνους μυς και στους μυς του κορμού. Αυτή η κίνηση βοηθά τη βελτίωση της ισορροπίας και του συντονισμού, χτίζει τη συνολική δύναμη και βελτιώνει τη φυσική κατάσταση. Με τα V push-ups, μπορείτε να χτίσετε συμπαγές στήθος και να αναπτύξετε τους μυς της πλάτης σας.https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/loop_93_1_simple_20171130_140612.mp422017-11-30yesnoP4Phttps://passion4profession.net/hi/vyayam/छाती/बंधी-हुई-मुट्ठी-के-साथ-v-पुश-अप-93https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/cover_93_1_simple__20171130_140612.jpgबंधी हुई मुट्ठी के साथ V पुश-अपV पुश-अप सबसे चुनौतीपूर्ण बॉडीवेट व्यायामों में से एक है। यह सिर्फ आपकी अंसपेशियों और बांहों पर ही नहीं, बल्कि आपके क्वैड्स और कोर मांसपेशियों पर भी काम करता है। इस व्यायाम से संतुलन और समन्वय को बेहतर बनाने में मदद मिलती है, कुल मिलाकर पूरी ताकत मिलती है, और शारीरिक प्रदर्शन में वृद्धि होती है। V पुश-अप की मदद से, आप अपनी छाती को बहुत विशाल बना सकते हैं और अपनी पीठ की मांसपेशियों को विकसित कर सकते हैं।https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/loop_93_1_simple_20171130_140612.mp422017-11-30yesnoP4Phttps://passion4profession.net/id/latihan/dada/541-93https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/cover_93_1_simple__20171130_140612.jpg541543https://p4ppullzone.b-cdn.net/api_v2/exercises/93/trainer_media/loop_93_1_simple_20171130_140612.mp422017-11-30yesnoP4Phttps://passion4profession.net/en/exercises/glutes/bridge-with-feet-together-94https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/cover_94_1_simple__20170206_141351.pngBridge with Feet TogetherIf you could choose just one butt exercise, that should be the bridge. This move activates and isolates the glutes, stretches your hips, and relieves back pain. When done regularly, it shapes your butt and builds strong legs. The best part is that it doesn’t require any special equipment. You can do the bridge anytime, anywhere.https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/loop_94_1_simple_20170120_102342.mp422017-01-20yesnoP4Phttps://passion4profession.net/it/esercizi/glutei/ponte-a-piedi-uniti-94https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/cover_94_1_simple__20170206_141351.pngPonte a piedi unitiSe si dovesse scegliere il migliore esercizio per i glutei, questo sarebbe il ponte a piedi uniti. Questo esercizio mette in movimento e isola i glutei, distende le anche e riduce il dolore alla schiena. Quando eseguito regolarmente questo esercizio modella i glutei e tonifica le gambe. La parte migliore è che non richiede alcuna attrezzatura. Puoi eseguire il ponte in qualunque momento, ovunque.https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/loop_94_1_simple_20170120_102342.mp422017-01-20yesnoP4Phttps://passion4profession.net/es/ejercicios/gluteos/puente-con-los-pies-juntos-94https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/cover_94_1_simple__20170206_141351.pngPuente con los pies juntosSi solo pudieras elegir un ejercicio, debería ser el puente. Este movimiento activa y separa los glúteos, estira las caderas y alivia el dolor de espalda. Cuando se practica de manera habitual, moldea el trasero y fortalece las piernas. Lo mejor es que no requiere ningún equipo especial. Puedes hacer el puente en cualquier momento y lugar.https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/loop_94_1_simple_20170120_102342.mp422017-01-20yesnoP4Phttps://passion4profession.net/fr/exercices/fessiers/pont-les-pieds-joints-94https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/cover_94_1_simple__20170206_141351.pngPont les pieds jointsSi vous deviez choisir un seul exercice pour vos fesses, ce serait le pont. Ce mouvement fait travailler les muscles fessiers de façon isolée, étire vos hanches et soulage les douleurs de dos. Exécuté régulièrement, il sculpte les fesses et fortifie les jambes. En plus, il ne nécessite aucun équipement particulier. L'exercice du pont peut se pratiquer partout et à tout moment.https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/loop_94_1_simple_20170120_102342.mp422017-01-20yesnoP4Phttps://passion4profession.net/de/uebungen/gesaß/brucke-mit-beineinsatz-94https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/cover_94_1_simple__20170206_141351.pngBrücke mit BeineinsatzFalls Sie nur eine Gesäßmuskel-Übung auswählen könnten, dann sollte es die Brücke sein. Diese Bewegung aktiviert und isoliert die Gesäßmuskulatur, dehnt Ihre Hüften und befreit Sie von Rückenschmerzen. Bei regelmäßiger Ausübung formt es Ihr Gesäß und baut starke Beinmuskeln auf. Der beste Teil ist, dass es keine zusätzliche Ausrüstung erfordert. Sie können die Brücke jederzeit, überall machen.https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/loop_94_1_simple_20170120_102342.mp422017-01-20yesnoP4Phttps://passion4profession.net/pt/exercicios/gluteos/ponte-com-os-pes-juntos-94https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/cover_94_1_simple__20170206_141351.pngPonte com os pés juntosSe você pudesse escolher apenas um exercício para os glúteos, este deveria ser a ponte. Esse movimento ativa e isola os glúteos, alonga os quadris e alivia a dor nas costas. Quando realizado regularmente, ele molda seus glúteos e desenvolve pernas fortes. A melhor parte é que não exige nenhum equipamento especial. Você pode fazer a ponte a qualquer hora, em qualquer lugar.https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/loop_94_1_simple_20170120_102342.mp422017-01-20yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/ягодицы/мостик-с-составленными-вместе-ногами-94https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/cover_94_1_simple__20170206_141351.pngМостик с составленными вместе ногамиЕсли бы было можно выбрать только одно упражнение для ягодичных мышц, то это должен был быть мостик. Это движение активирует и изолирует ягодицы, растягивает ваши бедра и снимает боли в спине. При регулярном выполнении данного упражнения оно формирует ягодичные мышцы и делает сильными ноги. Лучше всего то, что для него не требуется никакого специального оборудования. Вы можете выполнять мостик в любое время и любом месте.https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/loop_94_1_simple_20170120_102342.mp422017-01-20yesnoP4Phttps://passion4profession.net/tr/egzersizler/kalca/ayaklar-birarada-kopru-94https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/cover_94_1_simple__20170206_141351.pngAyaklar Birarada KöprüSadece bir kalça kaldırma egzersizi seçebilseydiniz bu köprü olurdu. Bu hareket, kalça kaslarını etkinleştirir, kalçanızı gerer ve sırt ağrısını dindirir. Sadece bir kalça kaldırma egzersizi seçebilseydiniz bu köprü olurdu. Bu hareket, kalça kaslarını etkinleştirir, kalçanızı gerer ve sırt ağrısını dindirir. Düzenli şekilde yapıldığında, kalçanıza şekil verir ve güçlü bacaklar geliştirir. En iyi tarafı ise hiçbir özel ekipman gerektirmemesidir. Bu köprüyü isteğiniz zaman ve yerde yapabilirsiniz.https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/loop_94_1_simple_20170120_102342.mp422017-01-20yesnoP4Phttps://passion4profession.net/ar/tamarin/الأرداف/جسر-بالرجلين-معا-94https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/cover_94_1_simple__20170206_141351.pngجسر بالرجلين معاإن كنت تريد اختيار تمرين مؤخرة واحد فقط، فيجب أن يكون هذا التمرين هو الجسر. هذا التمرين ينشط ويعزل عضلات المؤخرة، ويشد عضلات الوركين، ويريح ألم الظهر. عند القيام به بشكل مستمر، فإنه يشكل المؤخرة ويبني رجلين قويتين. الجزء الأفضل هو أنه لا يتطلب أية معدات. يمكنك القيام بالجسر في أي وقت وأي مكان.https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/loop_94_1_simple_20170120_102342.mp422017-01-20yesnoP4Phttps://passion4profession.net/ja/exercises/臀筋/足を閉じた状態でのブリッジ-94https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/cover_94_1_simple__20170206_141351.png足を閉じた状態でのブリッジ臀部の運動を1つだけできるとたら、ブリッジで決まりです。この運動は臀部を孤立させ活発にし、お尻をストレッチ氏、腰痛を和らげます。定期的に行うとお尻のシェイプアップになり、脚の強度が上がります。特別な器具が必要ないのが最高です。ブリッジはいつでもどこでもできます。https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/loop_94_1_simple_20170120_102342.mp422017-01-20yesnoP4Phttps://passion4profession.net/ko/exercises/둔근/브리지-위드-피트-투게더-94https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/cover_94_1_simple__20170206_141351.png브리지 위드 피트 투게더엉덩이 운동을 한 가지만 선택할 수 있다면 당연히 브리지가 되어야 합니다. 이 동작은 둔근을 집중적으로 자극하고 힙을 스트레칭시키며 허리 통증을 완화시켜 줍니다. 규칙적으로 실시할 경우, 이 운동은 엉덩이의 모양을 잡아주며 다리의 근력을 키워줍니다. 가장 중요한 점은 특별한 장비가 필요하지 않다는 것입니다. 언제 어디서나 브리지를 실시할 수 있습니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/loop_94_1_simple_20170120_102342.mp422017-01-20yesnoP4Phttps://passion4profession.net/pl/cwiczenia/posladki/unoszenie-bioder-ze-złaczonymi-stopami-94https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/cover_94_1_simple__20170206_141351.pngUnoszenie bioder ze złączonymi stopamiGdyby można było wybrać jedynie jedno ćwiczenie na pośladki, powinno być to unoszenie bioder. Ten ruch aktywuje i izoluje pośladki, rozciąga biodra i uśmierza bóle pleców. Wykonywany regularnie, kształtuje pośladki i buduje silne nogi. Najlepsze jest to, że nie wymaga posiadania specjalistycznego sprzętu. Unoszenie bioder można wykonywać w dowolnym miejscu o każdej porze.https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/loop_94_1_simple_20170120_102342.mp422017-01-20yesnoP4Phttps://passion4profession.net/zh/exercises/臀肌/钻石俯卧撑-膝盖姿势-94https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/cover_94_1_simple__20170206_141351.png钻石俯卧撑 (膝盖姿势)钻石俯卧撑是你建立海滩身体的完美练习。这种复合运动锻炼肱三头肌，胸部和肩部。也被称为三角俯卧撑或窄距俯卧撑，它增加上身力量，并定义你肌肉。如果你是刚参加练习，在这个练习，保持屈膝于地板上。这会允许你保持适当的姿势并避免受伤。https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/loop_94_1_simple_20170120_102342.mp422017-01-20yesnoP4Phttps://passion4profession.net/nl/oefeningen/bilspieren/bridge-with-feet-together-94https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/cover_94_1_simple__20170206_141351.pngBridge with Feet TogetherAls je maar één bilspieroefening kon kiezen, zou het de bridge moeten zijn. Deze oefening activeert en isoleert de bilspieren, stretcht je heupen, en verlicht rugpijn. Als ze vaak wordt gedaan, zal het je bilspieren verstrakken en je benen versterken. Het beste deel is dat je helemaal geen speciale benodigheden nodig hebt. Je kan de bridge altijd en overal doen.https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/loop_94_1_simple_20170120_102342.mp422017-01-20yesnoP4Phttps://passion4profession.net/sv/ovningar/sate/brygga-med-fotterna-ihop-94https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/cover_94_1_simple__20170206_141351.pngBrygga med fötterna ihopOm du bara skulle kunna välja en övning för rumpan, borde det vara bryggan. Denna rörelse aktiverar och isolerar skinkmusklerna, sträcker dina höfter och lindrar ryggsmärta. Om den utförs regelbundet formar den din rumpa och bygger upp starka ben. Det bästa är att den inte kräver någon speciell utrustning. Du kan utföra bryggan varsomhelst, närsomhelst.https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/loop_94_1_simple_20170120_102342.mp422017-01-20yesnoP4Phttps://passion4profession.net/da/ovelser/balle/bro-med-samlede-fødder-94https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/cover_94_1_simple__20170206_141351.pngBro med samlede fødderHvis du skulle vælge kun én baldeøvelse, burde det være broen. Denne bevægelse aktiverer og isolerer balderne, udstrækker hofterne, og lindrer rygsmerter. Når den udføres regelmæssigt, former den balderne, og opbygger stærke ben. Det bedste er, at øvelsen ikke kræver specielt udstyr. Du kan udføre broen overalt og til enhver tid.https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/loop_94_1_simple_20170120_102342.mp422017-01-20yesnoP4Phttps://passion4profession.net/fi/liikkeet/pakarat/silta-jalat-yhdessa-94https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/cover_94_1_simple__20170206_141351.pngSilta jalat yhdessäJos sinun olisi valittava vain yksi takapuoliharjoite, sen tulisi olla silta. Tämä liike aktivoi ja eristää pakaralihakset, venyttää lonkkia ja poistaa selkäkipua. Säännöllisesti tehtynä se muovaa takapuoltasi ja rakentaa voimakkaammat jalat. Paras osa on se, ettet tarvitse mitään erityisvälineitä. Voit tehdä sillan missä vain, milloin vain.https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/loop_94_1_simple_20170120_102342.mp422017-01-20yesnoP4Phttps://passion4profession.net/nb/ovelser/sete/rumpeløft-med-beina-sammen-94https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/cover_94_1_simple__20170206_141351.pngRumpeløft med beina sammenHvis du måtte velge én øvelse for rumpen, må det være rumpeløft. Denne bevegelsen aktiverer og isolerer setemusklene, strekker hoftene og lindrer ryggsmerter. Når du gjør det riktig, former det rumpen og bygger bein. Det beste er at det ikke krever noe ekstrautstyr. Du kan gjøre rumpeløft når som helst, hvor som helst.https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/loop_94_1_simple_20170120_102342.mp422017-01-20yesnoP4Phttps://passion4profession.net/ro/exercitii/fesieri/podul-cu-picioarele-impreuna-94https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/cover_94_1_simple__20170206_141351.png„Podul” cu picioarele împreunăDacă ar fi să alegeți un singur exercițiu pentru antrenarea fundului, acesta ar fi podul. Această mișcare activează și izolează mușchii fesieri, întinde șoldurile și ameliorează durerile de spate. Dacă este efectuată în mod regulat, aceasta modelează fundul și fortifică picioarele. Cel mai important avantaj este că efectuarea acestui exercițiu nu necesită niciun echipament special. Puteți face podul oriunde și oricând.https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/loop_94_1_simple_20170120_102342.mp422017-01-20yesnoP4Phttps://passion4profession.net/el/askiseis/γλουτοι/γεφυρα-με-τα-ποδια-ενωμενα-94https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/cover_94_1_simple__20170206_141351.pngΓέφυρα με τα πόδια ενωμέναAν μπορούσατε να διαλέξετε μία και μόνο άσκηση για τα οπίσθια, αυτή θα ήταν γέφυρα. Ενεργοποιεί και απομονώνει τους γλουτούς, κάνει διατάσεις στα ισχία σας, και ανακουφίζει τον πόνο στη μέση. Όταν την κάνετε τακτικά, σμιλεύει τα οπίσθια και χτίζει δυνατά πόδια. Το καλύτερο είναι ότι δεν απαιτεί ειδικό εξοπλισμό. Μπορείτε να κάνετε τη γέφυρα οποιαδήποτε στιγμή οπουδήποτε.https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/loop_94_1_simple_20170120_102342.mp422017-01-20yesnoP4Phttps://passion4profession.net/hi/vyayam/ग्लूट्स/पैरों-को-एकसाथ-मिलाकर-ब्रिज-व्यायाम-94https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/cover_94_1_simple__20170206_141351.pngपैरों को एकसाथ मिलाकर ब्रिज व्यायामयदि आप केवल एक नितम्ब के लिए व्यायाम का चयन कर सकते हैं तब वह ब्रिज व्यायाम होना चाहिए। यह मूव ग्लूटेस को सक्रिय और स्पष्ट बना देता है, आपके नितंबों को फैला देता है, और कमर के दर्द में आराम प्रदान करता है। जब इसे नियमित रूप से किया जाता है तब यह आपके नितम्ब को आकार प्रदान करता है और मजबूत टांगों का निर्माण करता है। इसकी सबसे अच्छी बात यह है कि इसके लिए किसी ख़ास उपकरण की आवश्यकता नहीं होती है। आप ब्रिज को कहीं भी और कभी भी कर सकते हैं।https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/loop_94_1_simple_20170120_102342.mp422017-01-20yesnoP4Phttps://passion4profession.net/id/latihan/bokong/739-94https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/cover_94_1_simple__20170206_141351.png739741https://p4ppullzone.b-cdn.net/api_v2/exercises/94/trainer_media/loop_94_1_simple_20170120_102342.mp422017-01-20yesnoP4Phttps://passion4profession.net/en/exercises/quadriceps/jumping-jacks-96https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/cover_96_1_simple__20161221_094302.pngJumping Jacks“Jumping jacks” target all muscle groups and improve cardiovascular health. This compound exercise works your abs, arms, back, shoulders, glutes, and legs. It also burns calories and increases your heart rate. “Jumping jacks” have been shown to relieve stress, improve blood flow, and boost overall fitness. To burn more calories, jump quicker. If you’re a newbie, use slow, controlled movements to avoid injuries. Whether you want to lose weight, boost your endurance, or build lean muscles, do jumping jacks regularly. This exercise is suitable for both cardio and strength training. It’s also great for warming up before hitting the weight room.https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/loop_96_1_simple_20170116_152812.mp422017-01-16yesnoP4Phttps://passion4profession.net/it/esercizi/quadricipiti/jumping-jacks-96https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/cover_96_1_simple__20161221_094302.pngJumping JacksI “Jumping Jacks” si indirizzano a tutti i gruppi muscolari e migliorano la salute cardiovascolare. Questo esercizio composito fa lavorare i tuoi addominali, le braccia, la schiena, le spalle, i glutei e le gambe. Brucia anche calorie e aumenta la frequenza cardiaca. Grazie ai “Jumping Jacks”si può alleviare lo stress, migliorare il flusso sanguigno e aumentare la forma fisica generale. Per bruciare più calorie, salta più velocemente. Se sei un principiante, utilizza movimenti lenti e controllati per evitare lesioni. Se vuoi perdere peso, aumentare la resistenza, o avere muscoli scolpiti, fai i “jumping jacks” regolarmente. Questo esercizio è adatto sia per il cardio che per l'allenamento della forza. È anche ottimo per il riscaldamento prima di andare in sala pesi.https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/loop_96_1_simple_20170116_152812.mp422017-01-16yesnoP4Phttps://passion4profession.net/es/ejercicios/cuadriceps/saltos-de-tijera-96https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/cover_96_1_simple__20161221_094302.pngSaltos de tijeraLos saltos de tijera se dirigen a todos los grupos musculares y mejoran la salud cardiovascular. Este ejercicio trabaja tus abdominales, brazos, espalda, hombros, glúteos y piernas. También quema calorías e incrementa tu frecuencia cardíaca. Se ha demostrado que los saltos de tijera alivian el estrés, mejoran el flujo sanguíneo y promueven la salud general. Para quemar más calorías, salta más rápido. Si eres un principiante, emplea movimientos lentos y controlados para evitar lesiones. Tanto si quieres perder peso, como si deseas potenciar tu resistencia o generar músculos magros, haz saltos de tijera regularmente. Este ejercicio es apto para entrenamientos cardiovasculares y de fuerza. También es estupendo para calentar antes de ir a la sala de pesas.https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/loop_96_1_simple_20170116_152812.mp422017-01-16yesnoP4Phttps://passion4profession.net/fr/exercices/quadriceps/sauts-a-ecarts-96https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/cover_96_1_simple__20161221_094302.pngSauts à écartsLes «sauts à écarts» ciblent tous les groupes musculaires et améliorent la santé cardiovasculaire. Cet exercice composé travaille vos abdominaux, bras, épaules, fessiers, jambes et votre dos. Il brûle également les calories et augmente votre rythme cardiaque. Il a été démontré que les « sauts à écarts » soulagent le stress, améliorent la circulation sanguine et stimulent la condition physique. Pour brûler plus de calories, sautez plus vite. Si vous êtes un débutant, utilisez des mouvements lents et contrôlés pour éviter les blessures. Que vous souhaitiez perdre du poids, améliorer votre endurance ou développer de la masse musculaire maigre, faites régulièrement des sauts à écarts. Cet exercice est destiné à la fois au cardio et à la musculation. Il est également très efficace pour s'échauffer avant de se rendre à la salle de musculation.https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/loop_96_1_simple_20170116_152812.mp422017-01-16yesnoP4Phttps://passion4profession.net/de/uebungen/quadrizeps/hampelmann-96https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/cover_96_1_simple__20161221_094302.pngHampelmannDer Hampelmann (englisch: „Jumping Jack“) trainiert sämtliche Muskelgruppen und sie verbessert die kardiovaskuläre Gesundheit. Diese Kombinationsübung trainiert Ihre Bauch-, Arm-, Rücken-, Schulter-, Gesäß-, sowie Ihre Beinmuskulatur. Diese Übung verbrennt des Weiteren viele Kalorien und sie verbessert Ihren Herzrhythmus. Der Hampelmann baut des Weiteren laut wissenschaftlicher Studien Stress ab, er verbessert den Blutfluss und er steigert so Ihre gesamte Fitness. Um noch mehr Kalorien zu verbrauchen, können Sie schneller springen. Falls Sie noch ein Anfänger sein sollten, so sollten Sie aber lieber langsame und gut kontrollierte Bewegungen ausführen, um Verletzungen zu vermeiden. Egal, ob Sie Gewicht verlieren möchten, ob Sie Ihre Ausdauer steigern möchten, oder ob Sie straffe Muskeln ausbilden möchten: Sie sollten regelmäßig die Übung des Hampelmann ausführen. Diese Übung eignet sich sowohl für das Kardiotraining als auch für das Krafttraining. Sie eignet sich auch ganz hervorragend zum Aufwärmen, bevor es für Sie in den Kraftraum zum Gewichtheben geht.https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/loop_96_1_simple_20170116_152812.mp422017-01-16yesnoP4Phttps://passion4profession.net/pt/exercicios/quadriceps/polichinelos-96https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/cover_96_1_simple__20161221_094302.pngPolichinelos"Polichinelos" usam todos os grupos musculares e melhoram a saúde cardiovascular. Este exercício composto trabalha seus abdominais, braços, costas, ombros, glúteos e pernas. Ele também queima calorias e aumenta sua frequência cardíaca. "Polichinelos" têm demonstrado aliviar o estresse, melhorar a circulação sanguínea e melhorar o condicionamento físico em geral. Para queimar mais calorias, pule mais rápido. Se você é iniciante, use movimentos lentos e controlados para evitar lesões. Se o seu objetivo é perder peso, aumentar a resistência ou desenvolver sua massa magra, faça polichinelos regularmente. Este exercício é adequado tanto para treinamento cardiovascular quanto de força. Também é ótimo para aquecimento antes de começar a levantar pesos.https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/loop_96_1_simple_20170116_152812.mp422017-01-16yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/квадрицепс/прыжковая-разножка-96https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/cover_96_1_simple__20161221_094302.pngПрыжковая разножкаПри выполнении прыжковой разножки задействованы все группы мышц и улучшается здоровье сердца и сосудов. Это комплексное упражнение тренирует ваши мышцы живота, руки, спину, плечи, ягодицы и ноги. Оно также сжигает калории и увеличивает частоту сердечных сокращений. Было доказано, что прыжковая разножка снимает стресс, способствует лучшему кровообращению и в целом резко улучшает физическую форму. Чтобы сжечь больше калорий, прыгайте быстрее. Если вы новичок, делайте медленные контролируемые движения, чтобы избежать травм. Независимо от того, хотите ли вы сбросить вес, увеличить выносливость или нарастить сухую мышечную массу, вам нужно регулярно выполнять прыжковую разножку. Это упражнение подходит для силовых и кардиотренировок. Оно также отлично подойдет для разогрева до похода в тренажерный зал для занятий тяжелой атлетикой.https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/loop_96_1_simple_20170116_152812.mp422017-01-16yesnoP4Phttps://passion4profession.net/tr/egzersizler/kuadriseps/jumping-jacks-96https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/cover_96_1_simple__20161221_094302.pngJumping Jacks“Jumping jacks” tüm kas gruplarını hedefler ve kardiyovasküler sağlığı geliştirir. Bu birleşik egzersiz karnınızı, kollarınızı, sırtınızı, omzunuzu, kalçanızı ve bacaklarınızı çalıştırır. Ayrıca kalori yakmanızı ve kalp hızınızı arttırmayı sağlar. “Zıplayan jack'in” stresi azalttığı, kan dolaşımını güçlendirdiği ve genel fitness'i geliştirdiği görülmüştür. Daha fazla kalori yakmak için daha hızlı zıplayın. Eğer yeni başlamışsanız, sakatlıkları önlemek için yavaş ve kontrollü hareketler yapın. İster kilo kaybetmek, dayanıklılığınızı arttırmak, isterseniz de yağsız kas geliştirmek isteyin, zıplayan jack hareketini düzenli yapın. Bu egzersiz hem kardiyo, hem de güçlenme antremanı için uygundur. Ayrıca ağırlık kaldırmadan önce ısınmak için harika bir egzersizdir.https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/loop_96_1_simple_20170116_152812.mp422017-01-16yesnoP4Phttps://passion4profession.net/ar/tamarin/الرباعية/القفز-مع-رفع-الذراعين-96https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/cover_96_1_simple__20161221_094302.pngالقفز مع رفع الذراعين“القفز مع رفع الذراعين” يستهدف جميع المجموعات العضلية ويقوم بتحسين صحة القلب والأوعية الدموية. هذا التمرين المركب يعمل على عضلات البطن، الذراعين والظهر والكتفين، العضلة الألوية، والساقين. أنه يحرق أيضا السعرات الحرارية ويزيد من معدل ضربات القلب لديك. “القفز مع رفع الذراعين” لقد أظهر هذا التمرين فاعلية في تخفيف التوتر والإجهاد، وتحسين تدفق الدم، ورفع اللياقة البدنية العامة. لكي يمكنك حرق المزيد من السعرات الحرارية، ينبغي عليك القفز بشكل أسرع. أما إذا كنت مبتدئا، استخدم القفزات بصورة بطيئة، تحكم في الحركة لتجنب وقوع إصابات. سواء كنت تريد أن تتخلص من الوزن الزائد، أو أن تزيد من قدرتك على التحمل، أو تريد بناء عضلات طرية مرنة، ينبغي عليك القيام بتمرين القفز مع رفع الذراعين. هذا التمرن مناسب لتدريب كلا من عضلة القلب وقوة التحمل . انه شيء رائع أيضا لعملية الإحماء قبل أن تصل إلى صالة رفع الأوزان.https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/loop_96_1_simple_20170116_152812.mp422017-01-16yesnoP4Phttps://passion4profession.net/ja/exercises/大腿四頭筋/ジャンピングジャック-96https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/cover_96_1_simple__20161221_094302.pngジャンピングジャック「ジャンピングジャック」はすべてのグループの筋肉に効果があり、心循環系をより健康に保ちます。この混合運動は腹部、背筋、肩、骨格筋、臀部、脚を鍛えます。また、この運動はカロリーを燃焼し、心拍数も上げます。「ジャンピングジャック」はストレスを解消し、血流を良くし、全体的な健康状態をブーストすることも証明されています。より多くのカロリーを燃焼するには、素早くジャンプしてください。初心者の方は、怪我を避けるためにゆっくりと確実な動きをするようにしてください。減量したい方も、耐久性を高めたい方も、脂肪の少ない筋肉に鍛えたい方も、定期的にジャンピングジャックを行いましょう。この運動は有酸素運動としても強化運動としても適しています。ウェイトルームに入る前の準備運動としても最適です。https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/loop_96_1_simple_20170116_152812.mp422017-01-16yesnoP4Phttps://passion4profession.net/ko/exercises/사두근/팔벌려-뛰기-96https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/cover_96_1_simple__20161221_094302.png팔벌려 뛰기“팔벌려 뛰기”는 모든 근육을 대상으로 하며 심폐지구력을 향상시킵니다. 이 복합 운동은 복부, 팔, 등, 어깨, 엉덩이 및 다리를 자극합니다. 또한, 칼로리를 태우고 심박수를 증가시킵니다. “팔벌려 뛰기”는 스트레스를 해소하고 혈액순환을 촉진하며 전반적인 체력을 향상시키는 것으로 알려져 있습니다. 더 많은 칼로리를 소모하려면 더 빨리 뛰어야 합니다. 초보자의 경우, 부상을 방지하기 위해 동작을 천천히 조절하며 실시합니다. 체중 감량, 지구력 향상 또는 탄력 있는 근육을 원한다면 팔벌려 뛰기를 정기적으로 실시하십시오. 이 운동은 심폐 기능과 근력 강화에 모두 적합합니다. 본격적인 운동에 앞서 준비 운동으로도 아주 좋습니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/loop_96_1_simple_20170116_152812.mp422017-01-16yesnoP4Phttps://passion4profession.net/pl/cwiczenia/czworogłowy/pajacyki-96https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/cover_96_1_simple__20161221_094302.pngPajacyki„Jumping jacks” (Pajacyki) ćwiczą wszystkie grupy mięśni i poprawiają kondycję układu krążenia. To złożone ćwiczenie trenuje mięśnie brzucha, ręce, plecy, ramiona, pośladki i nogi. Pomaga także spalić kalorie i zwiększyć częstość skurczów serca. Udowodniono, że „Pajacyki” redukują napięcie, poprawiają krążenie krwi i ogólną kondycję fizyczną. Aby spalić więcej kalorii, wystarczy szybciej podskakiwać. Jeżeli jesteś początkujący, wykonuj wolne, kontrolowane ruchy, co pozwoli uniknąć kontuzji. Niezależnie od tego czy chcesz schudnąć, poprawić swoją wytrzymałość, czy wyrzeźbić mięśnie, wykonuj pajacyki regularnie. Ćwiczenie to jest odpowiednie zarówno dla treningu kardio, jak i siłowego. Doskonale nadaje się również jako rozgrzewka przed pójściem na siłownię.https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/loop_96_1_simple_20170116_152812.mp422017-01-16yesnoP4Phttps://passion4profession.net/zh/exercises/股四头肌/开合跳-96https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/cover_96_1_simple__20161221_094302.png开合跳“开合跳”以所有肌群和增进心血管健康为目的。这项复合运动能够锻炼您的腹部、手臂、背部、肩部、臀部，以及腿部。它还能够消耗热量和增加心率。“开合跳”一直展示出能够缓解压力、增加血流量，以及增进整体健康的功效。若要消耗更多热量，则应加快跳跃速度。若您是一名新手，则应缓慢有控制地运动以避免受伤。无论您是想要减肥、增进耐力，还是增强肌肉，都应定期做开合跳。这项运动适合心肺和力量训练。它还非常适合作为举重运动前的热身运动。https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/loop_96_1_simple_20170116_152812.mp422017-01-16yesnoP4Phttps://passion4profession.net/nl/oefeningen/quadriceps/jumping-jacks-96https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/cover_96_1_simple__20161221_094302.pngJumping Jacks"Jumping Jacks" richten zich op alle spiergroepen en verbeteren de cardiovasculaire gezondheid. Met deze gemengde oefening bewerkt u de buikspieren, de armen, de rug, de schouders, de bilspieren en de benen. U verbrandt hiermee tevens calorieën en u versnelt uw hartritme. 'Jumping Jacks' hebben uitgewezen dat zij stress verlichten, de bloedsomloop verbeteren en de algemene conditie opvoeren. Als u meer calorieën wilt verbranden, spring dan sneller. Als u een nieuweling bent, voer dan de bewegingen langzaam en gecontroleerd uit om letsels te vermijden. Als u gewicht wilt verliezen, uw uithoudingsvermogen op wilt voeren of spiermassa wilt opbouwen, beoefen 'Jumping Jacks' dan regelmatig. Deze oefening is geschikt voor zowel cardio- als krachttraining. Het is ook fantastisch om op te warmen voordat u aan gewichtheffen begint.https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/loop_96_1_simple_20170116_152812.mp422017-01-16yesnoP4Phttps://passion4profession.net/sv/ovningar/quadriceps/jumping-jacks-96https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/cover_96_1_simple__20161221_094302.pngJumping Jacks“Jumping jacks” riktar sig mot alla muskelgrupper och ökar den kardiovaskulära hälsan. Denna samlade övning ger träning åt dina magmuskler, armar, rygg, axlar, sätesmuskler och ben. Den bränner också kalorier och ökar hjärtfrekvensen. “Jumping jacks” har visat sig lindra stress, öka blodflödet och höja den allmänna hälsonivån. För att bränna mer kalorier hoppar man snabbare. Om du är en nubörjare, använd långsamma, kontrollerade rörelser för att undvika skador. Oavsett om du vill gå ner i vikt, öka din uthållighet eller bygga smidiga muskler, utför jumping jacks regelbundet. Denna övning passar både för kardio och styrketräning. Den är också bra som uppvärmning innan du börjar i viktlyftningsrummet.https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/loop_96_1_simple_20170116_152812.mp422017-01-16yesnoP4Phttps://passion4profession.net/da/ovelser/quadriceps/sprællemænd-96https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/cover_96_1_simple__20161221_094302.pngSprællemænd“Sprællemænd” rammer alle muskelgrupper og forbedrer kredsløbet. Denne sammensatte øvelse træner dine mavemuskler, arme, ryg, skuldre, balder og ben. Øvelsen brænder også kalorier og forøger din puls. Det er bevist, at “sprællemænd” hjælper mod stress, forbedrer blodgennemstrømningen, og giver en generelt bedre sundhed. For at brænde flere kalorier, hop hurtigere. Hvis du er begynder, så anvend langsomme, kontrollerede bevægelser for at undgå skader. Uanset om du ønsker at tabe dig, forbedre din udholdenhed, eller opbygge muskelmasse, så udfør “sprællemænd” jævnligt. Denne øvelse passer til både konditions- og styrketræning. Øvelsen er også fantastisk inden træning med vægte.https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/loop_96_1_simple_20170116_152812.mp422017-01-16yesnoP4Phttps://passion4profession.net/fi/liikkeet/etureidet/haarahyppy-96https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/cover_96_1_simple__20161221_094302.pngHaarahyppy“Haarahyppy” aktivoi kaikki lihasryhmät ja parantaa sydämen ja verisuonten terveyttä. Tämä yhdistelmäharjoitus harjoittaa vatsalihaksia, käsivarsia, selkää, hartioita, pakaroita ja jalkoja. Lisäksi se polttaa kaloreita ja nostaa sykettä. Haarahyppelyn on osoitettu lievittävän stressiä, parantavan verenkiertoa ja kasvattavan yleiskuntoa. Jos haluat polttaa enemmän kaloreita, hypi nopeampaan tahtiin. Jos olet aloittelija, tee hitaita ja hallittuja liikkeitä välttyäksesi vammoilta. Tee haarahyppyjä säännöllisesti, jos haluat laihtua, parantaa kestävyyttä tai kasvattaa lihasmassaa. Tämä harjoitus sopii sekä aerobiseen että voimaharjoitteluun. Se on myös oivallinen lämmittely ennen painojen nostelua.https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/loop_96_1_simple_20170116_152812.mp422017-01-16yesnoP4Phttps://passion4profession.net/nb/ovelser/quadriceps/sprellemann-96https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/cover_96_1_simple__20161221_094302.pngSprellemann“Jumping Jacks”(Sprellemann) øvelsen virker på alle muskelgruppene og forbedrer helsen i forbindelse med hjertesystemet. Denne øvelsen trener dine magemuskler, armer, rygg, skuldre, setemuskler og bein. Det forbrenner også kalorier og øker hjerterytmen. Studier viser at “Sprellemann” senker stressnivået, øker blodsirkulasjonen og øker din helhetlige helse. Hopp raskere for å brenne flere kalorier. Bruk sagte kontrollerte bevegelser for å unngå skader dersom du er en nybegynner. Hopp sprellemann ofte for å gå ned i vekt, øke utholdenheten og styrke muskler. Denne øvelsen egner seg til både kardio- og styrketrening. Øvelsen er også god til å varme opp før en løfter vekter.https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/loop_96_1_simple_20170116_152812.mp422017-01-16yesnoP4Phttps://passion4profession.net/ro/exercitii/cvadriceps/sarituri-cu-forfecare-96https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/cover_96_1_simple__20161221_094302.pngSărituri cu forfecare„Jumping jacks „ (Săriturile cu forfecare) vizează toate grupele musculare și îmbunătățesc sănătatea sistemului cardiovascular. Acest exercițiu compus vă antrenează mușchii abdominali, brațele, spatele, umerii, mușchii fesieri și picioarele. De asemenea, arde calorii și mărește ritmul cardiac. S-a dovedit că „Săriturile cu forfecare” elimină stresul, îmbunătățesc fluxul sangvin și condiția fizică generală. Pentru a arde mai multe calorii, săriți mai rapid. Dacă sunteți începător, executați mișcări lente, controlate, pentru a evita să vă răniți. Indiferent că urmăriți să slăbiți, să vă amplificați rezistența fizică sau să vă dezvoltați mușchi puternici, executați sărituri cu forfecare în mod regulat. Acest exercițiu este potrivit atât pentru antrenamentele cardio, cât și pentru cele de forță. Este, de asemenea, foarte bun pentru a vă face încălzirea, înainte de a trece la sala de forță.https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/loop_96_1_simple_20170116_152812.mp422017-01-16yesnoP4Phttps://passion4profession.net/el/askiseis/τετρακεφαλος/jumping-jacks-96https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/cover_96_1_simple__20161221_094302.pngJumping JacksΟι “Jumping Jacks” απευθύνονται σε όλες τις ομάδες μυών και βελτιώνουν την καρδιαγγειακή υγεία. Αυτή η σύνθετη άσκηση εξασκεί τους κοιλιακούς, τα χέρια, την πλάτη, τους ώμους, τους γλουτούς και τα πόδια σας. Καίει επίσης τις θερμίδες και αυξάνει τον καρδιακό ρυθμό σας. Οι “διατάσεις” έχουν αποδειχθεί ότι ανακουφίζουν από το στρες, βελτιώνουν τη ροή του αίματος, και ενισχύουν συνολικά την φυσική κατάσταση. Για να κάψετε περισσότερες θερμίδες, κάντε άλματα πιο γρήγορα. Εάν είστε αρχάριος, χρησιμοποιήστε αργές, ελεγχόμενες κινήσεις για να αποφύγετε τραυματισμούς. Είτε θέλετε να χάσετε βάρος, να ενίσχυσετε την αντοχή σας, ή να χτίσετε σφιχτούς μύες, κάντε τακτικά διατάσεις. Αυτή η άσκηση είναι κατάλληλη τόσο για την καρδια όσο και για την εκγύμναση της αντοχής. Είναι επίσης θαυμάσια ως ζέσταμα πριν πάτε στο δωμάτιο με τα βάρη.https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/loop_96_1_simple_20170116_152812.mp422017-01-16yesnoP4Phttps://passion4profession.net/hi/vyayam/क्वाड्स/जंपिंग-जैक्स-96https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/cover_96_1_simple__20161221_094302.pngजंपिंग जैक्स“जंपिंग जैक्स” सभी पेशी समूहों को लक्ष्यित करते हैं और हृदयवाहिकीय स्वास्थ्य सुधारते हैं। यह संयुक्त व्यायाम आपके पेट की पेशियों, भुजाओं, पीठ, कंधों, कूल्हों, और पैरों की कसरत करवाता है। यह कैलोरी भी जलाता है और आपकी हृदय गति बढ़ाता है। “जंपिंग जैक्स” से तनाव में राहत, रक्त प्रवाह में सुधार, और समग्र चुस्ती में वृद्धि होती दर्शाई गई है। अधिक कैलोरी जलाने के लिए, अधिक तेजी से कूदें। यदि आप नौसीखिए हैं, तो चोटों से बचने के लिए धीमी, नियंत्रित गतिविधियों का उपयोग करें। चाहे आप वज़न कम करना चाहते हों, अपनी सहनशीलता बढ़ाना चाहते हों, या पतली पेशियाँ बनाना चाहते हों, जंपिंग जैक्स नियमित रूप से करें। यह व्यायाम कार्डियो और शक्ति की कसरत दोनों के लिए उपयुक्त है। यह भार कक्ष में जाने से पहले गर्माने के लिए भी बढ़िया है।https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/loop_96_1_simple_20170116_152812.mp422017-01-16yesnoP4Phttps://passion4profession.net/id/latihan/paha-depan/547-96https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/cover_96_1_simple__20161221_094302.png547549https://p4ppullzone.b-cdn.net/api_v2/exercises/96/trainer_media/loop_96_1_simple_20170116_152812.mp422017-01-16yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/full-vertical-crunch-98https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/cover_98_1_simple__20180208_085300.pngFull vertical crunchThis exercise requires the simultaneous use of the lower and upper parts of the body to further crunch abs guaranteeing excellent results. If correctly performed, you will feel your stomach area burning after just a few crunches to indicate it's working!https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/loop_98_1_simple_20180122_133713.mp422018-01-22yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/crunch-completo-in-verticale-98https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/cover_98_1_simple__20180208_085300.pngCrunch completo in verticaleQuesto esercizio richiede l’utilizzo simultaneo della parte inferiore del corpo e di quella superiore, in questo modo si può ottenere una maggiore compressione dei muscoli addominali che garantisce ottimi risultati. Se eseguito correttamente questo esercizio, può vi farà sentire una sorta di “bruciore” nella zona addominale già dopo poche ripetizioni, sintomo di un ottimo lavoro!https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/loop_98_1_simple_20180122_133713.mp422018-01-22yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/crunch-completo-en-vertical-98https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/cover_98_1_simple__20180208_085300.pngCrunch completo en verticalEste ejercicio requiere el uso simultáneo de la parte inferior y la parte superior del cuerpo; así se puede alcanzar una mayor compresión de los músculos abdominales que garantiza excelentes resultados. Si se realiza correctamente este ejercicio, puede que le haga sentir una especie de "ardor" en la zona abdominal tras unas pocas repeticiones, ¡síntoma de un excelente trabajo!https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/loop_98_1_simple_20180122_133713.mp422018-01-22yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/crunch-complet-a-la-verticale-98https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/cover_98_1_simple__20180208_085300.pngCrunch complet à la verticaleCet exercice requiert l'utilisation simultanée de la partie inférieure et de la partie supérieure du corps. On peut obtenir de cette façon une plus grande compression des muscles abdominaux, ce qui garantit d'excellents résultats. Si cet exercice est effectué correctement, il se peut que vous ressentiez comme une brûlure dans la zone abdominale, dès les premiers mouvements, c'est le signe d'un excellent travail!https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/loop_98_1_simple_20180122_133713.mp422018-01-22yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/kompletter-crunch-in-der-vertikalen-98https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/cover_98_1_simple__20180208_085300.pngKompletter Crunch in der VertikalenBei dieser Übung muss gleichzeitig der untere und der obere Körperteil zum Einsatz kommen. Auf diese Weise ist es möglich, eine höhere Kompression der Bauchmuskulatur und gleichzeitig bessere Ergebnisse zu erzielen. Wenn diese Übung richtig ausgeführt wird, wird man schon nach wenigen Wiederholungen ein leichtes „Brennen‟ im Bauchbereich spüren, das ist ein Zeichen dafür, dass die Übung sehr gut durchgeführt wird!https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/loop_98_1_simple_20180122_133713.mp422018-01-22yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/abdominal-completo-na-vertical-98https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/cover_98_1_simple__20180208_085300.pngAbdominal completo na verticalEste exercício requer o uso simultâneo da parte inferior do corpo e também da parte superior; deste modo é possível obter uma maior compressão dos músculos abdominais garantindo um ótimo resultado. Se este exercício for feito corretamente, provavelmente você vai sentir uma espécie de "queimação" na zona abdominal já depois das primeiras séries; e isso é um sinal de ótimo trabalho!https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/loop_98_1_simple_20180122_133713.mp422018-01-22yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/укрепление-мышц-пресса-в-вертикальном-положении-98https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/cover_98_1_simple__20180208_085300.pngУкрепление мышц пресса в вертикальном положенииВ время выполнения этого упражнения необходимо напрягать одновременно мышцы верхней и нижней частей тела. Таким образом вы сможете добиться большего эффекта сокращения мышц пресса и добиться оптимальных результатов тренировки. Правильно выполненное упражнение должно привести к ощущения жжения в области живота уже после нескольких повторов. Этот симптом свидетельствует о том, что вы делаете все правильно!https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/loop_98_1_simple_20180122_133713.mp422018-01-22yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/komple-dikey-karın-egzersizi-crunch-98https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/cover_98_1_simple__20180208_085300.pngKomple dikey karın egzersizi (crunch)Bu egzersiz vücudun alt ve üst kısımlarının eş zamanlı kullanımını gerektirir ve bu şekilde karın kaslarının daha fazla sıkıştırmalarını sağlayarak başarılı sonuçlar elde edilmesine olanak tanır. Bu egzersiz doğru olarak yerine getirilirse, birkaç tekrardan sonra bile karın bölgenizde yanma hisi duyabilirsiniz, bu da iyi bir idmanın belirtisidir!https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/loop_98_1_simple_20180122_133713.mp422018-01-22yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/كرانش-كامل-رأسياً-98https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/cover_98_1_simple__20180208_085300.pngكرانش كامل رأسياًيتطلب هذا التمرين الاستخدام المتزامن للجزء الأسفل و الأعلى من الجسم، بهذه الطريقة يمكن تحقيق أكبر قدر من الضغط على عضلات البطن لضمان نتائج ممتازة. إن القيام بهذا التمرين بشكل صحيح يجعلك تشعر بنوع من "الحرقان" في منطقة البطن بعد بضعة مرات من التكرار، وهو ما يمثل أعراضاً لعمل عظيم!https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/loop_98_1_simple_20180122_133713.mp422018-01-22yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/垂直総合クランチ-98https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/cover_98_1_simple__20180208_085300.png垂直総合クランチこのエクササイズは、体の下部と上部を同時に用います。この方法だと腹筋へより大きな圧がかかり、最高の効果をもたらしまてくれます。 このエクササイズを正しく行った場合、何回か行った後すぐに腹部にいわゆる「疼き」を感じることでしょう。よい運動の結果です!https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/loop_98_1_simple_20180122_133713.mp422018-01-22yesnoP4Phttps://passion4profession.net/ko/exercises/복근/완성된-수직의-크런치-운동법-98https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/cover_98_1_simple__20180208_085300.png완성된 수직의 크런치 운동법이 훈련은 좋은 결과를 얻기 위해 복근을 최고로 수축 하는 방법으로, 몸의 아랫부분과 윗부분을 동시에 움직여야 합니다. 이 훈련을 바르게 시행 하면, 이미 몇 번 후에 복근 부분에 일종의 "쓰리는" 듯한 느낌을 받을 수 있을 것입니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/loop_98_1_simple_20180122_133713.mp422018-01-22yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/pełny-crunch-brzucha-z-nogami-w-pozycji-pionowej-98https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/cover_98_1_simple__20180208_085300.pngPełny crunch brzucha z nogami w pozycji pionowejĆwiczenie wymaga jednoczesnej aktywacji dolnej i górnej części ciała. Umożliwa to lepsze spinanie mięśni brzucha, co zapewnia doskonałe rezultaty. Podczas prawidłowego wykonywania ćwiczenia będziesz odczuwać rodzaj „pieczenia” w rejonie mięśni brzucha już po kilku powtórzeniach. Będzie to oznaka świetnej pracy!https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/loop_98_1_simple_20180122_133713.mp422018-01-22yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/纵向全套压缩运动-98https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/cover_98_1_simple__20180208_085300.png纵向全套压缩运动此运动需要身体上下部分协调，这样就可以使腹部肌肉得到最大程度的压缩，以获得最理想的效果。 如果你的动作正确，在再重复几次后，腹部就会感到刺痛感，这便是最好的运动效果!https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/loop_98_1_simple_20180122_133713.mp422018-01-22yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/full-vertical-crunch-98https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/cover_98_1_simple__20180208_085300.pngFull Vertical CrunchDeze oefening vereist het gelijktijdig gebruik van het onderste en bovenste deel van het lichaam om de buikspier crunches te doen zodat uitstekende resultaten worden gegarandeerd. Wanneer het correct uitgevoerd wordt, zal je je buikgebied voelen branden na slechts een paar crunches wat laat zien dat het werkt!https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/loop_98_1_simple_20180122_133713.mp422018-01-22yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/full-vertikal-crunch-98https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/cover_98_1_simple__20180208_085300.pngFull vertikal CrunchDenna övning kräver samtidigt användningen av de nedre och övre delarna av kroppen för att ytterligare säkerhetsställa att dina magmuskler får utmärkta resultat. Om du utför den korrekt, så kommer du att känna att din mages område bränner efter några crunches för att indikera att det fungerar!https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/loop_98_1_simple_20180122_133713.mp422018-01-22yesnoP4Phttps://passion4profession.net/da/ovelser/mave/fuld-vertikal-crunch-98https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/cover_98_1_simple__20180208_085300.pngFuld vertikal crunchDenne øvelse kræver samtidig brug af over- og underkroppen for at optræne mavemusklerne, hvilket garanterer fremragende resultater. Hvis den udføres korrekt, vil din maveregione gøre ondt efter bare et par omgange, hvilket indikerer, at det virker!https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/loop_98_1_simple_20180122_133713.mp422018-01-22yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/taysi-pystysuora-crunch-98https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/cover_98_1_simple__20180208_085300.pngTäysi pystysuora crunchTämä liike edellyttää kehon ylä- ja alaosien samanaikaista käyttöä vatsalihasten tehokkaaseen treeniin, mikä takaa erinomaiset tulokset. Oikein tehtynä tunnet poltetta vatsan alueella jo muutaman liikkeen jälkeen, mikä todistaa liikkeen tehokkuudesta!https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/loop_98_1_simple_20180122_133713.mp422018-01-22yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/helvertikal-crunch-98https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/cover_98_1_simple__20180208_085300.pngHelvertikal CrunchDenne øvelsen benytter seg av både under- og overkroppen for å trene magemusklene ytterligere, og garanterer fortreffelige resultater. Når du utfører øvelsen riktig, vil du kjenne melkesyren brenne i mageområdet i løpet av noen få repetisjoner - dette indikerer hvor effektivt det er!https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/loop_98_1_simple_20180122_133713.mp422018-01-22yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/crunch-vertical-complet-98https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/cover_98_1_simple__20180208_085300.pngCrunch vertical completAcest exercițiu necesită utilizarea simultană a părții superioare și inferioare a corpului, garantând rezultate excelente. Dacă îl veți efectua în mod corect, veți simți încordare și tensiune maximă în zona stomacului doar după câteva mișcări, pentru a indica faptul că funcționează!https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/loop_98_1_simple_20180122_133713.mp422018-01-22yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/πληρες-καθετο-crunch-98https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/cover_98_1_simple__20180208_085300.pngΠλήρες Κάθετο CrunchΑυτή η άσκηση απαιτεί την ταυτόχρονη χρήση του άνω και κάτω μέρος του σώματος για την περαιτέρω σύσφιξη των κοιλιακών και εγγυάται άριστα αποτελέσματα. Αν εκτελείται σωστά, θα νιώσετε την περιοχή του στομάχου σας να καίει μετά από λίγους κοιλιακούς κι έτσι θα καταλάβετε ότι λειτουργεί!https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/loop_98_1_simple_20180122_133713.mp422018-01-22yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/पूर्ण-लंबवत-crunch-98https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/cover_98_1_simple__20180208_085300.pngपूर्ण लंबवत Crunchउत्कृष्ट परिणाम की गारंटी के लिए ऐब्स को और क्रंच करने हेतु इस कसरत में एक ही समय पर आपके शरीर के निचले और ऊपरी हिस्से का उपयोग करने की आवश्यकता होती है। यदि इसे सही ढंग से किया जाये तो, आपको कुछ क्रंच के बाद महसूस होगा की आपके पेट का हिस्सा गर्म हो रहा है जो यह संकेत देता है कि यह काम कर रही है!https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/loop_98_1_simple_20180122_133713.mp422018-01-22yesnoP4Phttps://passion4profession.net/id/latihan/perut/553-98https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/cover_98_1_simple__20180208_085300.png553555https://p4ppullzone.b-cdn.net/api_v2/exercises/98/trainer_media/loop_98_1_simple_20180122_133713.mp422018-01-22yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/v-ups-99https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/cover_99_1_simple_20180430_145909.pngV-UpsV-ups, also referred to as jackknife sit-ups, strengthen the upper and lower abs as well as the lower back muscles. It also engages the quads and hamstrings.https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/loop_99_1_simple_20180430_145858.mp422018-04-30yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/v-ups-99https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/cover_99_1_simple_20180430_145909.pngV-UpsQuesto esercizio rinforza i muscoli addominali superiori e inferiori, così come i muscoli della zona lombare. Impegna anche i quadricipiti e i tendini delle ginocchia.https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/loop_99_1_simple_20180430_145858.mp422018-04-30yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/abdominales-en-v-99https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/cover_99_1_simple_20180430_145909.pngAbdominales en VLas abdominales en V, también conocidas como v-ups, fortalecen los abdominales superiores e inferiores, así como los músculos de la zona lumbar. También ejercita los cuádriceps y los isquiotibiales.https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/loop_99_1_simple_20180430_145858.mp422018-04-30yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/v-ups-99https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/cover_99_1_simple_20180430_145909.pngV-UpsLes V-Up renforcent les parties supérieure et inférieure des abdominaux, ainsi que les muscles du bas du dos. Cet exercice engage également les quads et les ischio-jambiers.https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/loop_99_1_simple_20180430_145858.mp422018-04-30yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/klappmesser-99https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/cover_99_1_simple_20180430_145909.pngKlappmesserDas Klappmesser, auch V-Ups oder Jackknife Sit-ups genannt, stärken die oberen und unteren Bauchmuskeln sowie den unteren Rücken. Dabei werden auch Quadrizeps und hintere Oberschenkelmuskulatur einbezogen.https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/loop_99_1_simple_20180430_145858.mp422018-04-30yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/flexoes-em-v-99https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/cover_99_1_simple_20180430_145909.pngFlexões em VAs flexões em V, também chamadas de abdominais canivete, fortalecem os músculos abdominais superiores e inferiores, bem como os músculos inferiores das costas. Elas também trabalham os quadríceps e os músculos isquiotibiais.https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/loop_99_1_simple_20180430_145858.mp422018-04-30yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/v-образные-подъемы-99https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/cover_99_1_simple_20180430_145909.pngV-образные подъемыV-образные подъемы, также называемые седы «складной нож», укрепляют верхние и нижние мышцы живота, а также мышцы нижней части спины. В этом упражнении задействованы ягодичные мышцы и мышцы задней поверхности бедра.https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/loop_99_1_simple_20180430_145858.mp422018-04-30yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/v-karın-hareketi-99https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/cover_99_1_simple_20180430_145909.pngV-Karın HareketiAyrıca çakı mekikleri olarak bilinen V-karın hareketleri üst ve alt karın kaslarınızı ve bel kaslarınızı güçlendirir. Ayrıca kuadriseps ve hemstring kaslarını da çalıştırır.https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/loop_99_1_simple_20180430_145858.mp422018-04-30yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/v-ups-99https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/cover_99_1_simple_20180430_145909.pngV-UpsV-ups يشار إليها أيضًا على أنها تمارين بطن مطواة، تعزز تمارين البطن العلوية والسفلية بالإضافة إلى عضلات أسفل الظهر. كما تشاركالعضلات الرباعية وأوتار الركبة.https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/loop_99_1_simple_20180430_145858.mp422018-04-30yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/v-アップス-99https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/cover_99_1_simple_20180430_145909.pngV-アップスジャックナイフ起き上がりとも称されるV-アップスは背中の筋肉のみならず上部と下部腹筋を強化します。 それは大腿四頭筋とハムストリングス筋にも関わります。https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/loop_99_1_simple_20180430_145858.mp422018-04-30yesnoP4Phttps://passion4profession.net/ko/exercises/복근/브이-업-99https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/cover_99_1_simple_20180430_145909.png브이 업재크 나이프 싯업이라고도 불리우는 브이 업은 상체와 하복부 뿐 아니라 허리 근육까지 강화하여 줍니다. 이 운동에는 대퇴사두근과 슬와부근도 필요합니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/loop_99_1_simple_20180430_145858.mp422018-04-30yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/brzuszki-scyzoryki-99https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/cover_99_1_simple_20180430_145909.pngBrzuszki scyzorykiScyzoryki, zwane także brzuszkami scyzorykami, wzmacniają dolne i górne mięśnie brzucha oraz dolne mięśnie pleców. Aktywują także mięśnie czworokątne i ścięgna udowe.https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/loop_99_1_simple_20180430_145858.mp422018-04-30yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/重叠仰卧起坐-99https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/cover_99_1_simple_20180430_145909.png重叠仰卧起坐重叠仰卧起坐可以加强上下腹部肌肉及腰背部肌肉。同时也锻炼到股四头肌和腿筋。https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/loop_99_1_simple_20180430_145858.mp422018-04-30yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/v-ups-99https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/cover_99_1_simple_20180430_145909.pngV-UpsV-ups, ook wel jackknife sit-ups genoemd, versterken de hoge en lage buiksperen alsmede de lage rugspieren. Het activeert ook de quadriceps en hamstrings.https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/loop_99_1_simple_20180430_145858.mp422018-04-30yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/v-situps-99https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/cover_99_1_simple_20180430_145909.pngV-situpsV-situps kallas även fällknivs-situps. De stärker de övre och nedre magmusklerna, samt ländryggen. De aktiverar även lårmusklerna och knäsenorna.https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/loop_99_1_simple_20180430_145858.mp422018-04-30yesnoP4Phttps://passion4profession.net/da/ovelser/mave/v-ups-99https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/cover_99_1_simple_20180430_145909.pngV-UpsV-ups, også kendt som foldekniv sit-ups, styrker øvre og nedre mavemuskler samt lænden. Aktiverer også quadriceps og hasemuskler.https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/loop_99_1_simple_20180430_145858.mp422018-04-30yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/v-up-tai-linkkuveitsi-99https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/cover_99_1_simple_20180430_145909.pngV-up tai linkkuveitsiV-up, joka tunnetaan myös nimellä linkkuveitsi, vahvistaa ylempiä ja alempia vatsalihaksia ja alaselän lihaksia. Liikkeessä ovat mukana myös reiden koukistaja- ja ojentajalihakset.https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/loop_99_1_simple_20180430_145858.mp422018-04-30yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/v-ups-99https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/cover_99_1_simple_20180430_145909.pngV-UpsV-ups styrker de øvre og nedre magemusklene, i tillegg til de nedre ryggmusklene. Øvelsen aktiverer også musklene i fremsiden og baksiden av lårene.https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/loop_99_1_simple_20180430_145858.mp422018-04-30yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/echere-99https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/cover_99_1_simple_20180430_145909.pngEchereEcherele, cunoscute și ca V-up-uri, ajută la întărirea mușchilor abdominali superiori și inferiori, și, de asemenea, la antrenarea mușchilor părții inferioare a spatelui. Acestea angajează și cvadricepșii și tendoanele poliptee.https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/loop_99_1_simple_20180430_145858.mp422018-04-30yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/v-ups-99https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/cover_99_1_simple_20180430_145909.pngV-UpsTa V-ups, επίσης αναφέρονται ως "διπλωμένα" sit-ups, Ενισχύουν τους άνω και κάτω κοιλιακούς, καθώς και τους χαμηλότερους ραχιαίους μυς. Επίσης απασχολούν τους τετρακέφαλους και ιγνυακούς τένοντες.https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/loop_99_1_simple_20180430_145858.mp422018-04-30yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/वी-अप्स-99https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/cover_99_1_simple_20180430_145909.pngवी-अप्सवी-अप्स, को जैकनाइफ सिट-अप्स भी कहा जाता है, यह पेट की ऊपरी और निचली मांसपेशियों और साथ ही कमर के निचले हिस्से की मांसपेशियों को मजबूत बनाती है। यह क्वाड्स और हैमस्ट्रिंग को भी व्यस्त रखती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/loop_99_1_simple_20180430_145858.mp422018-04-30yesnoP4Phttps://passion4profession.net/id/latihan/perut/559-99https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/cover_99_1_simple_20180430_145909.png559561https://p4ppullzone.b-cdn.net/api_v2/exercises/99/trainer_media/loop_99_1_simple_20180430_145858.mp422018-04-30yesnoP4Phttps://passion4profession.net/en/exercises/lower-back/lumbar-stretch-with-knees-rotation-101https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/cover_101_1_simple__20170120_102706.pngLumbar stretch with knees rotationThe lumbar stretch is recommended to relax the back muscles and increase their flexibility. This exercise if very good to treat strains in the lumbar muscles, torn ligaments in the lumbar area and iliotibial band syndrome. This type of stretching is beneficial for many sports, such as: cycling, hiking, hockey, martial arts, running, rugby, skiing, surfing and even wrestling.https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/loop_101_1_simple_20170120_102744.mp442017-01-20yesnoP4Phttps://passion4profession.net/it/esercizi/lombari/allungamento-lombare-con-rotazione-delle-ginocchia-101https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/cover_101_1_simple__20170120_102706.pngAllungamento lombare con rotazione delle ginocchiaL'allungamento lombare è consigliato per rilassare i muscoli della schiena e aumentarne la flessibilità. Questo esercizio è molto utile per trattare stiramenti dei muscoli lombari, strappi dei legamenti della zona lombare e sindrome del tratto ileotibiale. Gli sport che beneficiano di questo allungamento sono molti, tra cui: ciclismo, escursionismo, hockey, arti marziali, corsa, rugby, sci, surf e persino wrestling.https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/loop_101_1_simple_20170120_102744.mp442017-01-20yesnoP4Phttps://passion4profession.net/es/ejercicios/lumbares/elongacion-lumbar-con-rotacion-de-las-rodillas-101https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/cover_101_1_simple__20170120_102706.pngElongación lumbar con rotación de las rodillasLa elongación lumbar está aconsejada para relajar los músculos de la espalda y aumentar su flexibilidad. Este ejercicio es muy útil para tratar estiramientos de los músculos lumbares, desgarros de los ligamentos de la zona lumbar y el síndrome del tracto iliotibial. Los deportes que se benefician de este estiramiento son muchos, como: ciclismo, excursionismo, hockey, artes marciales, carrera, rugby, esquí, surf y hasta lucha libre.https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/loop_101_1_simple_20170120_102744.mp442017-01-20yesnoP4Phttps://passion4profession.net/fr/exercices/lombaires/etirement-des-lombaires-avec-rotation-des-genoux-101https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/cover_101_1_simple__20170120_102706.pngEtirement des lombaires avec rotation des genouxL'étirement des lombaires est conseillé pour relaxer les muscles du dos et augmenter leur souplesse. Cet exercice est très utile pour traiter les élongations des muscles lombaires, les déchirures des ligaments de la zone lombaire et le syndrome de la bandelette ilio-tibiale. Les sports qui bénéficient de cet étirement sont nombreux : le cyclisme, la randonnée, le hockey, les arts martiaux, la course, le rugby, le ski, le surf et même la lutte.https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/loop_101_1_simple_20170120_102744.mp442017-01-20yesnoP4Phttps://passion4profession.net/de/uebungen/lendenbereich/dehnung-der-lumbalmuskulatur-durch-drehung-der-knie-101https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/cover_101_1_simple__20170120_102706.pngDehnung der Lumbalmuskulatur durch Drehung der KnieDie Dehnung der Lumbalmuskulatur wird empfohlen, um die Rückenmuskulatur zu entlasten und ihre Dehnbarkeit zu verbessern. Diese Übung eignet sich vor allem bei Zerrungen der Lumbalmuskulatur und des Gewebes im Lendenbereich sowie des Ilio-tibialen Bandsyndroms. Viele Sportarten profitieren von dieser Übung wie unter anderem Radfahren, Wandern, Hockey, Kampfsport, Laufsport, Rugby, Ski, Surfen und sogar Ringen.https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/loop_101_1_simple_20170120_102744.mp442017-01-20yesnoP4Phttps://passion4profession.net/pt/exercicios/lombar/alongamento-lombar-com-rotacao-dos-joelhos-101https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/cover_101_1_simple__20170120_102706.pngAlongamento lombar com rotação dos joelhosO alongamento lombar é recomendado para relaxar os músculos das costas e aumentar a flexibilidade. Este exercício é muito útil para o tratamento de estiramentos de músculos lombares, distenções dos ligamentos da região lombar e síndrome da banda iliotibial. Os esportes que se beneficiam deste alongamento são muitos, entre os quais: ciclismo, caminhadas, hóquei, artes marciais, corrida, rugby, esqui, surf e até mesmo luta.https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/loop_101_1_simple_20170120_102744.mp442017-01-20yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/поясница/растяжка-поясницы-с-вращением-колен-101https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/cover_101_1_simple__20170120_102706.pngРастяжка поясницы с вращением коленРастяжка поясницы рекомендуется для расслабления мышц спины и развития гибкости. Это очень полезное упражнение в случае растяжения поясничных мышц, разрыва связок в области поясницы, возникновения синдрома подвздошно-большеберцового тракта. Данное упражнение на растяжку имеет важное значение в разных видах спорта: велоспорте, пешеходном туризме, хоккее, боевых искусствах, беге, регби, лыжном спорте, сёрфинге и даже реслинге.https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/loop_101_1_simple_20170120_102744.mp442017-01-20yesnoP4Phttps://passion4profession.net/tr/egzersizler/bel/diz-rotasyonu-ile-bel-esnetmesi-101https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/cover_101_1_simple__20170120_102706.pngDiz Rotasyonu ile Bel EsnetmesiBel esnetmesi arka kasları gevşetip; belin esnekliğini artırmak için tavsiye edilir. Bu egzersiz bel bölgesindeki bel kaslarını gevşetmek, iliotibial band sendromunda ve yırtık bağ tedavisi için çok iyidir. Bu hareket bisiklet, yürüyüş, hokey, dövüş sanatları, koşu, rugby, kayak, surf ve güreş gibi bu tür pek çok spor için faydalıdır.https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/loop_101_1_simple_20170120_102744.mp442017-01-20yesnoP4Phttps://passion4profession.net/ar/tamarin/أسفل-الظهر/تمارين-التمدد-لمنطقة-أسفل-الظهر-عن-طريق-تدوير-الركبة-101https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/cover_101_1_simple__20170120_102706.pngتمارين التمدد لمنطقة أسفل الظهر عن طريق تدوير الركبةينصح بإجراء تمارين التمدد لمنطقة أسفل الظهر لتوفير الراحة لعضلات الظهر وزيادة مرونتها. ويحقق هذا التمرين فعالية جيدة للغاية في علاج إجهاد عضلات أسفل الظهر، والأربطة الممزقة في منطقة أسفل الظهر ومتلازمة الرباط الحرقفي. كما أن هذا النوع من تمارين التمدد مفيد للعديد من الألعاب الرياضية، مثل: ركوب الدراجات والمشي والهوكي وفنون الدفاع عن النفس والجري والركبي والتزلج وركوب الأمواج وحتى المصارعة.https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/loop_101_1_simple_20170120_102744.mp442017-01-20yesnoP4Phttps://passion4profession.net/ja/exercises/腰/腰ストレッチとひざ回し-101https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/cover_101_1_simple__20170120_102706.png腰ストレッチとひざ回し腰ストレッチは、背中の筋肉の緊張を和らげ、柔軟性を増すのにお勧めです。このエクササイズは、腰部の筋肉の肉離れ、腰周りの靭帯破裂、腸脛靭帯症候群の治療に非常に効果的です。また、自転車競技、トレッキング、ホッケー、武術、ランニング、ラグビー、スキー、サーフィン、レスリングまで様々なスポーツにこのストレッチが役立ちます。https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/loop_101_1_simple_20170120_102744.mp442017-01-20yesnoP4Phttps://passion4profession.net/ko/exercises/요추/무릎-회전을-통한-허리-스트레칭-101https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/cover_101_1_simple__20170120_102706.png무릎 회전을 통한 허리 스트레칭허리 스트레칭은 등 근육의 긴장을 풀게 하고 유연성을 높이기 위한 것입니다. 이 연습은 허리 근육 펴기, 허리 부분의 인대 당기기 그리고 장경골 환 증후군에 매우 유용합니다. 이 스트레칭을 돕는 스포츠 중에는 싸이클, 하이킹, 하키, 무술, 달리기, 럭비, 스키, 서프 그리고 레슬링도 있습니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/loop_101_1_simple_20170120_102744.mp442017-01-20yesnoP4Phttps://passion4profession.net/pl/cwiczenia/ledzwie/rozciaganie-okolic-ledzwi-z-wykonaniem-obrotu-kolanami-101https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/cover_101_1_simple__20170120_102706.pngRozciąganie okolic lędźwi z wykonaniem obrotu kolanamiRozciąganie okolic lędźwi zalecane jest dla rozluźnienia mięśni pleców oraz zwiększenia elastyczności. Ćwiczenie to jest szczególnie użyteczne w przypadku naciągnięcia mięśni lędźwiowych lub ścięgien strefy lędźwiowej, a także zespołu napięcia pasma biodrowo-piszczelowego. Aktywność sportowa, dla której korzystne jest tego typu rozciąganie, obejmuje: kolarstwo, turystykę pieszą, hokej, sporty walki, bieganie, rugby, narciarstwo, surfing, a nawet wrestling.https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/loop_101_1_simple_20170120_102744.mp442017-01-20yesnoP4Phttps://passion4profession.net/zh/exercises/腰部/伴随双膝转动的腰部伸展运动-101https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/cover_101_1_simple__20170120_102706.png伴随双膝转动的腰部伸展运动建议进行腰部伸展运动以放松背部肌肉及增加其柔韧性。此练习有利于治疗腰肌劳损、腰部韧带撕裂及髂胫束综合症。许多体育运动都有利于这样的（腰部）伸展，其中包括：骑自行车、远足、曲棍球、武术、跑步、橄榄球、滑雪、冲浪，甚至摔角。https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/loop_101_1_simple_20170120_102744.mp442017-01-20yesnoP4Phttps://passion4profession.net/sv/ovningar/landrygg/stretchning-av-landryggen-med-knavridning-101https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/cover_101_1_simple__20170120_102706.pngStretchning av ländryggen med knävridningStretchning av ländryggen rekommenderas för att slappna av i ryggraden och öka dess flexibilitet. Den här övningen är mycket bra när man vill få bort spänningar i ryggmuskulaturen, trasiga ligament i ländryggen och när man har fått det man kallar "löparknä". Den här sortens stretchning passar i många sporter så som : cykling, vandring, hockey, kampsporter, löpning, rugby, skidåkning, surfning och wrestling.https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/loop_101_1_simple_20170120_102744.mp442017-01-20yesnoP4Phttps://passion4profession.net/da/ovelser/lænd/udstrækning-af-lænd-med-knærotation-101https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/cover_101_1_simple__20170120_102706.pngUdstrækning af lænd med knærotationDet anbefales at udstrække lænden for at få rygmusklerne til at slappe af og øge deres fleksibilitet. Denne øvelse er meget god til behandling af anspændte lændemuskler, overrevne ledbånd i lænden og iliotibialbåndsyndrom. Denne type udstrækning er gavnlig for mange sportsgrene, f.eks. cykling, vandring, ishockey, kampsport, løb, rugby, skiløb, surfing og endda brydning.https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/loop_101_1_simple_20170120_102744.mp442017-01-20yesnoP4Phttps://passion4profession.net/fi/liikkeet/alaselka/lumbaalinen-venytys-polvien-kierrolla-101https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/cover_101_1_simple__20170120_102706.pngLumbaalinen venytys polvien kierrollaLumbaalista venytystä suositellaan selkälihasten rentouttamiseksi ja niiden joustavuuden parantamiseksi. Tämä harjoitus on erinomainen lannerangan lihasvenähdysten, lumbaalialueen venähtäneiden nivelsiteiden ja iliotibiaalisyndrooman hoidossa. Tällainen venyttely on hyödyllistä monessa urheilussa, kuten pyöräilyssä, patikoinnissa, jääkiekossa, kamppailulajeissa, juoksussa, rugbyssa, hiihdossa, surffauksessa ja jopa painissa.https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/loop_101_1_simple_20170120_102744.mp442017-01-20yesnoP4Phttps://passion4profession.net/ro/exercitii/lombe/intinderea-lombara-cu-rotirea-genunchilor-101https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/cover_101_1_simple__20170120_102706.pngÎntinderea lombară cu rotirea genunchilorRotirea lombară este recomandată pentru relaxarea mușchilor spatelui și sporirea flexibilității acestora. Acest exercițiu este foarte bun pentru a trata spasmele mușchilor lombari, ligamentele rupte în zona lombară și sindromul de bandeletă iliotibială. Acest tip de întindere este benefică pentru multe sporturi, cum ar fi: ciclismul, drumețiile, hocheiul, artele marțiale, alergările, rugbiul, schiatul, surful și chiar luptele.https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/loop_101_1_simple_20170120_102744.mp442017-01-20yesnoP4Phttps://passion4profession.net/el/askiseis/οσφυικη/τεντωμα-οσφυικης-μοιρας-με-περιστροφη-στα-γονατα-101https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/cover_101_1_simple__20170120_102706.pngΤέντωμα οσφυϊκής μοίρας με περιστροφή στα γόναταΤο τέντωμα της οσφυϊκής μοίρας συνιστάται να χαλαρώσουν οι μύες της πλάτης και να αυξηθεί η ευελιξία τους. Αυτή η άσκηση είναι πολύ καλή για τη θεραπεία των διαστρεμμάτων των οσφυϊκών μυών, των κομμένων συνδέσμων στην οσφυϊκή περιοχή και του συνδρόμου λαγονοκνημιαίας ταινίας. Αυτό το είδος τεντώματος είναι ευεργετικό για πολλά αθλήματα, όπως: ποδηλασία, πεζοπορία, χόκεϊ, πολεμικές τέχνες, τρέξιμο, ράγκμπι, σκι, σέρφινγκ, ακόμη και πάλη.https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/loop_101_1_simple_20170120_102744.mp442017-01-20yesnoP4Phttps://passion4profession.net/hi/vyayam/कमर/lumbar-stretch-with-knees-rotation-101https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/cover_101_1_simple__20170120_102706.pngLumbar stretch with knees rotationकमर की मांसपेशियों को आराम देने और उनके लचीलेपन को बढ़ाने के लिए लंबर स्ट्रेच की अनुशंसा की जाती है। यह कसरत कमर की मांसपेशियों में तनाव, कमर के फट गए लिगामेंटस और इलियोटिबिअल बैंड सिंड्रोम का इलाज करने करने के लिए अति उत्तम है। इस प्रकार की स्ट्रेचिंग कई खेलों के लिए लाभदायक है जैसे: साइकिलिंग, हाईकिंग, हॉकी, मार्शल आर्ट, दौड़, रग्बी, स्कीइंग, सर्फिंग और यहाँ तक की कुश्ती के लिए भी।https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/loop_101_1_simple_20170120_102744.mp442017-01-20yesnoP4Phttps://passion4profession.net/id/latihan/pinggang/1682-101https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/cover_101_1_simple__20170120_102706.png16821684https://p4ppullzone.b-cdn.net/api_v2/exercises/101/trainer_media/loop_101_1_simple_20170120_102744.mp442017-01-20yesnoP4Phttps://passion4profession.net/en/exercises/glutes/leg-pull-down-102https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/cover_102_1_left__20161221_100449.pngLeg Pull DownThis pilates exercise requires a high level of balance in addition to the arms and legs control and it is recommended to those who have an advanced preparation. During the movement, the spine must remain straight and elongated. The main benefit is in fact the stabilization of the spine. In addition, buttocks and abs will be strengthened and toned up. This type of exercise is not recommended to those who have shoulder problems.https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/loop_102_1_left_20170112_103956.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/glutei/leg-pull-down-102https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/cover_102_1_left__20161221_100449.pngLeg Pull DownQuesto esercizio di pilates richiede un alto livello di equilibrio oltre al controllo di braccia e gambe ed è consigliato a chi ha una preparazione avanzata. Durante il movimento la spina dorsale deve rimanere allungata e dritta. Il principale beneficio è infatti la stabilizzazione della spina dorsale. Inoltre, glutei e addominali saranno rafforzati e tonificati. Questo tipo di esercizio è sconsigliato a chi ha problemi alle spalle.https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/loop_102_1_left_20170112_103956.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/gluteos/estabilizacion-con-elevacion-de-la-pierna-102https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/cover_102_1_left__20161221_100449.pngEstabilización con elevación de la piernaEste ejercicio de Pilates requiere un alto nivel de equilibrio, además del control de brazos y piernas. Se recomienda a aquellos que tienen una preparación avanzada. Durante el movimiento, la columna vertebral debe permanecer estirada y derecha. En efecto, el principal beneficio es la estabilización de la columna vertebral. Asimismo, se reforzarán y tonificarán los glúteos y los abdominales. Este tipo de ejercicio es recomendable para personas con problemas de espalda.https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/loop_102_1_left_20170112_103956.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/fessiers/etirement-et-abaissement-de-la-jambe-102https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/cover_102_1_left__20161221_100449.pngÉtirement et abaissement de la jambeCet exercice de la méthode Pilates exige un niveau d'équilibre élevé ainsi qu'un bon contrôle des bras et des jambes et il est recommandé aux personnes qui déjà un niveau de formation avancé. Pendant l'exécution du mouvement, la colonne vertébrale doit rester droite et allongée. Son principal avantage est en effet la stabilisation de la colonne vertébrale. En outre, les fesses et les abdominaux s'en trouveront renforcés et tonifiés. Ce type d'exercice est déconseillé aux personnes qui ont des problèmes au niveau des épaules.https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/loop_102_1_left_20170112_103956.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/gesaß/stabilisierung-mit-beinanhebung-102https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/cover_102_1_left__20161221_100449.pngStabilisierung mit BeinanhebungDiese Pilates-Übung erfordert außer der Kontrolle der Arme und Beine viel Gleichgewicht und wird den Fortgeschrittenen empfohlen. Während der Bewegung muss die Wirbelsäule gestreckt und gerade bleiben. Der wichtigste Vorteil dieser Übung ist tatsächlich die Stabilisierung der Wirbelsäule. Außerdem werden Gesäß und Bauch gestärkt und tonisiert. Es wird denjenigen, die an Schulterschmerzen leiden, von dieser Art der Übung abgeraten.https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/loop_102_1_left_20170112_103956.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/gluteos/estabilizacao-com-elevacao-da-perna-102https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/cover_102_1_left__20161221_100449.pngEstabilização com elevação da pernaEste exercício de Pilates exige um alto nível de equilíbrio além do controle dos braços e das pernas, e é aconselhado a quem possui um preparo avançado. Durante o movimento a espinha dorsal deve permanecer alongada e reta. O principal benefício é a estabilização da coluna. Além disso, os glúteos e os abdominais serão reforçados e tonificados. Esse tipo de exercício é desaconselhado às pessoas com problemas nas costas.https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/loop_102_1_left_20170112_103956.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/ягодицы/подъем-ног-из-упора-лежа-102https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/cover_102_1_left__20161221_100449.pngПодъем ног из упора лежаЭто упражнение из техники пилатес и требует, помимо контроля за руками и ногами, высокого уровня координации для поддержания равновесия и предназначается тем, у кого уже есть хорошая подготовка. Во время движения, спина должна оставаться прямой и вытянутой. Основная польза от упражнения выражается в стабилизации позвоночника. Помимо того, это упражнение укрепляет и подтягивает ягодицы и пресс. Это упражнение не рекомендуется выполнять, если имеются проблемы с плечами.https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/loop_102_1_left_20170112_103956.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/kalca/bacak-asagı-cekme-102https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/cover_102_1_left__20161221_100449.pngBacak Aşağı ÇekmeBu pilates egzersizi kol ve bacak kontrolünün yanı sıra yüksek denge seviyesi gerektirir ve ileri derecede hazırlıklı olanlara tavsiye edilir. Hareket esnasında omurganın dik ve gergin kalması gerekir. Asıl fayda zaten omurganın dengeli olmasıdır. Dahası kalça ve karın bölgesini canlandırıp güçlendirecektir. Bu egzersiz türü omuzlarından problemi olan kişilere tavsiye edilmez.https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/loop_102_1_left_20170112_103956.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/الأرداف/سحب-الساق-للأسفل-102https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/cover_102_1_left__20161221_100449.pngسحب الساق للأسفليتطلب تمرين البيلاتيس هذا مستوى عال من التوازن بالإضافة إلى السيطرة على الذراعين والساقين وينصح لأولئك الذين لديهم تدريب متقدم. أثناء الحركة، يجب أن يظل العمود الفقري مستقيم وممدود.الفائدة الرئيسية هي في الواقع تحقيق الاستقامة في العمود الفقري. وبالإضافة إلى ذلك، سيتم تعزيز وتقوية الأرداف و عضلات البطن. هذا النوع من التمارين ينصح لأولئك الذين يعانون من مشاكل في الكتف.https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/loop_102_1_left_20170112_103956.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/臀筋/レッグプルダウン-102https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/cover_102_1_left__20161221_100449.pngレッグプルダウンこのピラティスエクササイズは、腕と足のコントロールに加えて、高度なバランスを必要とします。そのため、アドバンスレベルの体作りができている方にお勧めです。この動きの間、脊柱はまっすぐに伸びたままでなければなりません。実際にその主な効果は、脊柱を安定させることです。さらに臀部と腹部も強化され、鍛えられます。このタイプのエクササイズは、肩を痛めている方にはお勧めできません。https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/loop_102_1_left_20170112_103956.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/둔근/레그-풀다운-102https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/cover_102_1_left__20161221_100449.png레그 풀다운이 필라테스 운동은 높은 수준의 팔과 다리의 제어 능력을 요구할 뿐만 아니라 또한, 진보한 트레이닝을 원하는 사람에게 추천합니다. 이 운동 중에는 척추를 똑바로 핀 상태를 유지해야합니다. 이 운동의 실질적 주요 장점은 척추의 안정화입니다. 또한, 엉덩이와 복근도 강화시키고 업시켜줍니다. 어깨에 문제가 있는 사람에게 이런 유형의 운동은 권장하지 않습니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/loop_102_1_left_20170112_103956.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/posladki/unoszenie-nogi-w-pozycji-do-pompek-102https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/cover_102_1_left__20161221_100449.pngUnoszenie nogi w pozycji do pompekOprócz kontroli nad pracą ramion i nóg ćwiczenie pilates wymaga, wykształconego zmysłu równowagi i zalecane jest osobom z odpowiednim przygotowaniem. W trakcie wykonywania ruchu kręgosłup musi pozostawać napięty i wyprostowany. Główną korzyścią zawdzięczaną temu ćwiczeniu jest rzeczywiście stabilizowanie kręgosłupa. Wpływa ono również na wzmocnienie pośladków i mięśnie brzucha. Tego rodzaju ćwiczeń nie zaleca się osobom mającym problemy z barkami.https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/loop_102_1_left_20170112_103956.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/臀肌/腿部下拉-102https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/cover_102_1_left__20161221_100449.png腿部下拉该普拉提运动需要高水平的平衡性以及对手臂、腿的操控性，适合充分热身的人士。 在运动期间，背部脊椎需要拉长伸直。 主要的益处就是可以平衡背部的脊椎。 此外，还可以强化臀部以及腹部。 此类运动不推荐给肩部有问题的人士。https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/loop_102_1_left_20170112_103956.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/bilspieren/leg-pull-down-102https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/cover_102_1_left__20161221_100449.pngLeg Pull DownDeze pilatesoefening vereist een hoog evenwichtsniveau bovenop de arm- en beencontrole en wordt aanbevolen voor zij die goed voorbereid zijn. Tijdens de beweging moet de rug recht blijven en uitgerekt. Het belangrijkste voordeel is feitelijk de stabilisatie van de rug. Bovendien zullen de bil- en buikspieren versterkt en strakker worden. Dit type oefening is niet aanbeloven aan mensen met schouderproblemen.https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/loop_102_1_left_20170112_103956.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/sate/leg-pull-down-102https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/cover_102_1_left__20161221_100449.pngLeg Pull DownDenna pilatesövning kräver mycket god balans utöver arm- och benkontroll och den rekommenderas för dem har en framskriden beredning. Under rörelsen måste ryggraden hållas rak och utsträckt. Den huvudsakliga behållningen är egentligen stabiliseringen av ryggraden. Dessutom stärks och tonas rumpan och magmusklerna. Denna typ av övning rekommenderas inte för dig med problem med axlarna.https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/loop_102_1_left_20170112_103956.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/balle/pull-down-for-ben-102https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/cover_102_1_left__20161221_100449.pngPull-Down for benDenne pilates-øvelse kræver god balance i forhold til kontrol af arme og ben, og anbefales til dem, som har en avanceret forberedelse. Under bevægelsen skal rygsøjlen forblive lige og strakt. Hovedfordelen er faktisk stabilisering af rygsøjlen. Ydermere styrkes og tones balder og mavemuskler. Denne type øvelse anbefales ikke til personer med skulderproblemer.https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/loop_102_1_left_20170112_103956.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/pakarat/jalannosto-102https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/cover_102_1_left__20161221_100449.pngJalannostoTämä pilates-harjoitus vaatii hyvän tasapainon ja käsivarsien ja alaraajojen hallinnan. Sitä suositellaan edistyneemmille kuntoilijoille. Selkärangan täytyy pysyä suorana ja ojennettuna liikkeen aikana. Liikkeen suurin hyöty onkin selkärangan vakautus. Lisäksi pakarat ja vatsalihakset vahvistuvat ja kiinteytyvät. Tämäntyyppistä liikettä ei suositella hartiavaivoista kärsiville.https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/loop_102_1_left_20170112_103956.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/sete/benhev-i-planke-102https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/cover_102_1_left__20161221_100449.pngBenhev i plankeDenne pilatesøvelsen krever god balanse i tillegg til god kroppskontroll når det gjelder armer og ben, og den anbefales for dem som allerede er på et avansert nivå. Under hele bevegelsen må ryggraden forbli rett og strukket ut. Hovedfordelen med denne øvelsen er faktisk at ryggraden stabiliseres. I tillegg vil rumpa og magemusklene styrkes og strammes opp. Denne typen øvelse anbefales ikke for personer med skulderproblemer.https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/loop_102_1_left_20170112_103956.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/fesieri/ridicarea-in-spate-a-piciorului-102https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/cover_102_1_left__20161221_100449.pngRidicarea în spate a picioruluiAcest exercițiu de pilates necesită un nivel înalt de echilibru, în plus față de controlul brațelor și picioarelor. Această mișcare este recomandată celor care au o pregătire avansată. În timpul mișcării, coloana vertebrală trebuie să rămână dreaptă și alungită. Avantajul principal este, de fapt, stabilizarea coloanei vertebrale. În plus, acest exercițiu ajută și la întărirea și tonifierea mușchilor abdominali. Acest tip de exercițiu nu este recomandat celor care au probleme la umăr.https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/loop_102_1_left_20170112_103956.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/γλουτοι/αρσεις-ποδιων-σε-πρυνη-θεση-με-στηριξη-στα-χερια-102https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/cover_102_1_left__20161221_100449.pngΆρσεις ποδιών σε πρυνή θέση με στήριξη στα χέριαΑυτή η άσκηση Pilates απαιτεί υψηλό επίπεδο ισορροπίας επιπλέον με τον έλεγχο των χεριών και των ποδιών και συνιστάται σε όσους έχουν μια προηγμένη προετοιμασία. Κατά τη διάρκεια της άσκησης, η σπονδυλική στήλη πρέπει να παραμένει ίσια και επιμήκης. Η βασική ωφελιμότητα είναι στην πραγματικότητα η σταθεροποίηση της σπονδυλικής στήλης. Επιπλέον, οι γλουτοί και οι κοιλιακοί θα ενισχυθούν και θα τονωθούν. Αυτό το είδος της άσκησης δεν συνιστάται σε όσους έχουν προβλήματα με τους ώμους.https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/loop_102_1_left_20170112_103956.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/ग्लूट्स/लेग-पुल-डाउन-102https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/cover_102_1_left__20161221_100449.pngलेग पुल डाउनइस पिलेट्स की कसरतों को बाजुओं और पैरों के साथ उच्च स्तर के संतुलन की जरूरत होती है और इसकी सलाह उनको दी जाती है जिन्होंने उच्च स्तर की तैयारी की है। गतिविधि के दौरान, रीढ बिल्कुल सीधी और लंबी बनी रहनी चाहिए। इसका मुख्य लाभ वस्तुतः रीढ़ का स्थिरीकरण है। इसके अतिरिक्त, कूल्हे और पेट की मांसपेशियां मजबूत और सुदृढ़ होंगी। इस प्रकार की कसरतों की सलाह उनको नहीं दी जाती हैं जिनको कंधे की परेशानी होती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/loop_102_1_left_20170112_103956.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/bokong/565-102https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/cover_102_1_left__20161221_100449.png565567https://p4ppullzone.b-cdn.net/api_v2/exercises/102/trainer_media/loop_102_1_left_20170112_103956.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/glutes/side-kick-with-bent-knee-103https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/cover_103_1_left__20161221_103633.pngSide kick with bent kneeThis is an intermediate level Pilates exercise useful for shaping and toning the gluteus muscles while simultaneously working the hip flexor muscles, inner thighs and the lower back. This exercise is very popular, because it effectively works the gluteus muscles: for reaching desired results, be very precise in the execution of the exercise, keeping a taut position as demonstrated in the video.https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/loop_103_1_left_20170112_104734.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/glutei/slancio-laterale-con-ginocchio-flesso-103https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/cover_103_1_left__20161221_103633.pngSlancio laterale con ginocchio flessoQuesto è un esercizio di pilates di livello intermedio utile a modellare e tonificare i glutei, lavorando allo stesso tempo anche su flessori dell'anca, interno coscia e parte bassa della schiena. Questo esercizio è molto apprezzato poiché agisce con efficacia sui glutei: per raggiungere i risultati che desiderate vi raccomandiamo di essere molto precisi nell'esecuzione tenendo una posizione tesa, così come è mostrato nel video.https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/loop_103_1_left_20170112_104734.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/gluteos/salto-lateral-con-rodilla-doblada-103https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/cover_103_1_left__20161221_103633.pngSalto lateral con rodilla dobladaEste es un ejercicio de Pilates de nivel intermedio para modelar y tonificar los glúteos, trabajando al mismo tiempo también sobre los flexores de la cadera, el interior del muslo y la parte baja de la espalda. Este ejercicio es muy apreciado porque actúa con eficacia sobre los glúteos: para obtener los resultados que desea, le recomendamos que sea muy preciso en la ejecución, manteniendo una posición tensa, como se muestra en el vídeo.https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/loop_103_1_left_20170112_104734.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/fessiers/lancer-lateral-avec-le-genou-flechi-103https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/cover_103_1_left__20161221_103633.pngLancer latéral avec le genou fléchiIl s'agit d'un exercice de Pilates de niveau intermédiaire servant à modeler et à tonifier les fesses, en travaillant en même temps sur les fléchisseurs de la hanche, l'intérieur des cuisses et le bas du dos. Cet exercice est très apprécié car il agit efficacement sur les fesses : pour atteindre les résultats escomptés, nous vous recommandons d'être très précis dans l'exécution en gardant une position tendue, comme indiqué dans la vidéo.https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/loop_103_1_left_20170112_104734.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/gesaß/seitlicher-schwung-mit-gebeugtem-knie-103https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/cover_103_1_left__20161221_103633.pngSeitlicher Schwung mit gebeugtem KnieDies ist eine Pilates-Übung des mittleren Levels, welche die Gesäßmuskeln modelliert und tonifiziert, während gleichzeitig die Hüftbeugemuskulatur, die Innenseite der Oberschenkel, und die untere Rückenmuskulatur beansprucht wird. Diese Übung wird sehr geschätzt, weil sie sehr wirksam die Gesäßmuskeln trainiert: um die gewünschten Resultate zu erzielen, empfehlen wir euch, in der Ausführung sehr präzise zu sein und mit angespannten Muskel die Position zu halten, so wie es im Video gezeigt wird.https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/loop_103_1_left_20170112_104734.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/gluteos/lancamento-lateral-com-joelho-flexionado-103https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/cover_103_1_left__20161221_103633.pngLançamento lateral com joelho flexionadoEsse é um exercício de Pilates de nível intermediário, útil para modelar e tonificar os glúteos, trabalhando ao mesmo tempo também os flexores do quadril, a parte interna da coxa e a parte baixa da coluna. Esse exercício é muito valorizado, pois atua com eficácia nos glúteos: para obter os resultados desejados, recomendamos ser muito preciso na execução, mantendo uma posição tensionada, como mostrado no vídeo.https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/loop_103_1_left_20170112_104734.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/ягодицы/подъем-полусогнутои-ноги-в-сторону-103https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/cover_103_1_left__20161221_103633.pngПодъем полусогнутой ноги в сторонуУпражнение пилатес среднего уровня сложности, используемое для того, чтобы подтянуть ягодицы и придать им форму, работая одновременно с мышцами бедер, внутренней поверхностью бедра и нижней частью спины. Это упражнение высоко ценится благодаря эффективной нагрузке на ягодицы. Чтобы достичь желаемого результата, советуем выполнять упражнение с предельной точностью, удерживая напряженное исходное положение, как показано в видеоролике.https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/loop_103_1_left_20170112_104734.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/kalca/dizi-bukerek-yana-atılma-103https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/cover_103_1_left__20161221_103633.pngDizi Bükerek Yana AtılmaBu, kalçanın fleksör kasları, iç kısmı ve sırtın alçak kısımı üzerinde aynı anda çalışarak kalçaları şekillendirmeye ve güçlendirmeye yarayan orta seviyede bir pilates egzersizdir. Bu egzersiz kalçaları etkili bir biçimde çalıştırdığı için çok beğenilmektedir. İstediğiniz sonuçlara ulaşmak için sizlere tavsiyemiz gergin pozisyonunuzu koruyarak videoda gösterildiği gibi uygulamayı tam yerine getirmenizdir.https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/loop_103_1_left_20170112_104734.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/الأرداف/حركة-مد-جانبية-مع-الركبة-مثنية-103https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/cover_103_1_left__20161221_103633.pngحركة مد جانبية مع الركبة مثنيةهوعبارة عن تمرين بيلاتيس من المستوى المتوسط مفيد في صقل وتنعيم الأرداف، عن طريق الاشتغال في نفس الوقت على العضلات القابضة في الورك، وفي الجزء الداخلي من الفخذين وفي الجزء الأسفل من الظهر. يحظى هذا التمرين بإعجاب كبير للغاية لأنه يعمل بشكل فعال على الأرداف: للحصول على النتائج التي ترغبون فيها، ننصحكم بأن تكونوا دقيقين جدا عند انجازه عبر اتحاد وضعية مشدودة، هكذا كما هو مبين في الفيديو.https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/loop_103_1_left_20170112_104734.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/臀筋/膝を曲げた側面スイング-103https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/cover_103_1_left__20161221_103633.png膝を曲げた側面スイングこれは臀筋を形作り鍛えるのに役立つ、中級者むけのピラテスのエクササイズです。臀部の屈筋を鍛えるとともに、腿の内側と背中下部も鍛えます。臀筋を鍛えるのに有効だととても評価が高いエクササイズです。希望する結果を得るためには、ビデオの中で説明しているようにぴんと張った状態を保ちながら、エクササイズを正確に行うことをお勧め致します。https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/loop_103_1_left_20170112_104734.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/둔근/무릎을-굽힌-채-측면으로-들어-올리기-103https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/cover_103_1_left__20161221_103633.png무릎을 굽힌 채 측면으로 들어 올리기중간 레벨의 이 필라테스 운동은 둔부를 다듬고 단단히 하는 동시에 골반의 굴곡과 허벅지 안쪽, 그리고 허리의 밑부분을 훈련하는 데 좋습니다. 이 운동은 둔부에 효율적이어서 매우 호평을 받고 있는데, 원하시는 결과를 얻기 위해서는 비디오에서 보여주는 것처럼 긴장한 자세를 유지하면서 매우 정확하게 실행하기를 당부합니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/loop_103_1_left_20170112_104734.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/posladki/wymach-w-bok-ze-zgietym-kolanem-103https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/cover_103_1_left__20161221_103633.pngWymach w bok ze zgiętym kolanemJest to ćwiczenie pilates o średnim poziomie trudności, pomocne w kształtowaniu i wzmacnianiu mięśni pośladków, przy którym pracują jednocześnie zginacze stawów biodrowych, wewnętrzne części ud i dolna partia pleców. Skuteczne oddziaływanie na mięśnie pośladków zapewnia temu ćwiczeniu duże uznanie. Aby osiągnąć pożądane wyniki, zalecamy bardzo staranne wykonywanie go w rozciągniętej pozycji, jak pokazano na filmie.https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/loop_103_1_left_20170112_104734.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/臀肌/屈膝-同时向一侧外挺-103https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/cover_103_1_left__20161221_103633.png屈膝 同时向一侧外挺这是普拉提运动中等水平的一个练习项目，有利于塑造和强健臀肌，同时髋部屈肌、大腿内侧和后背下部也得到锻炼。这练习人们给予非常高的评价，因为它有效地作用于臀肌：为实现您想要的结果，我们建议您非常精确地进行练习，并保持绷紧姿势，就如视频所示。https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/loop_103_1_left_20170112_104734.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/bilspieren/side-kick-met-gebogen-knie-103https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/cover_103_1_left__20161221_103633.pngSide kick met gebogen knieDit is een gemiddeld niveau Pilates oefening die bruikbaar is voor de vorming en versterking van de bilspieren terwijl je tegelijkertijd werkt aan de buigspieren in de heup, binnenkant van de dijen en de onderrug. Deze oefening is erg populair, omdat het effectief de bilspieren traint: voor het bereiken van de gewenste resultaten, wees zeer precies in het uitvoeren van de oefeningen, houd een strakke positie zoals gedemonstreerd in de video.https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/loop_103_1_left_20170112_104734.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/sate/sidkicka-med-bojda-knan-103https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/cover_103_1_left__20161221_103633.pngSidkicka med böjda knänDetta är en mellannivås Pilates-övning som är användbar för att forma och tona dina glutenmuskler samtidigt som du arbetar med dina höftböjarmuskler, dina inre lår och nedre delen av ryggen. Denna övning är mycket populär, eftersom den på ett effektivt sätt arbetar dina muskler för att nå önskat resultat. Du måste vara mycket exakt i utförandet av övningen, och hålla en spänd position som visas i videon.https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/loop_103_1_left_20170112_104734.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/balle/sidespark-med-bøjet-knæ-103https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/cover_103_1_left__20161221_103633.pngSidespark med bøjet knæDette er en pilatesøvelse for let øvede udøvere, der kan bruges til at forme og tone sædemusklerne, mens hofternes bøjemuskler, inderlåret og lænden trænes på samme tid. Denne øvelse er utroligt populær, fordi dine sædemuskler trænes effektivt: hvis du ønsker at opnå de bedste restulatet, skal du være præcis under udførelse af øvelsen. Du skal holde spændt positur som vist i videoen.https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/loop_103_1_left_20170112_104734.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/pakarat/sivupotku-polvi-koukussa-103https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/cover_103_1_left__20161221_103633.pngSivupotku polvi koukussaTämä on keskivaikea Pilates-harjoitus, joka treenaa ja kiinteyttää pakaralihaksia vahvistaen samalla lonkankoukistajia, reiden sisäosan lihaksia ja alaselkää. Tämä liike on erittäin suosittu, koska se treenaa pakaralihaksia tehokkaasti. Saavuttaaksesi parhaat tulokset suorita liike täsmällisesti ja pysy jännitetyssä asennossa, kuten videolla.https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/loop_103_1_left_20170112_104734.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/sete/sidespark-med-bøyd-kne-103https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/cover_103_1_left__20161221_103633.pngSidespark med bøyd kneDette er en middelsvanskelig pilates-øvelse som effektivt former og toner setemusklene mens du samtidig trener hoftemuskler, innsiden av lårene og nedre rygg. Denne øvelsen er veldig populær fordi den effektivt trener setemusklene. For å oppnå optimale resultater må du utføre øvelsen presist og holde stillingen stramt - slik som anvist i videoen.https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/loop_103_1_left_20170112_104734.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/fesieri/ridicarea-laterala-a-piciorului-cu-genunchiul-indoit-103https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/cover_103_1_left__20161221_103633.pngRidicarea laterală a piciorului cu genunchiul îndoitAcesta este un exercițiu de pilates de nivel intermediar care este util pentru modelarea și tonifierea mușchilor fesieri și, în același timp, antrenarea mușchilor flexori ai șoldului, zonei interioare a coapselor și părții inferioare a spatelui. Acest exercițiu este foarte popular, deoarece antrenează eficient mușchii fesieri: pentru obținerea rezultatelor dorite, executați cu mare precizie exercițiul, menținând o poziție întinsă, așa cum este demonstrat în videoclip.https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/loop_103_1_left_20170112_104734.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/γλουτοι/πλαγια-κλωτσια-με-λυγισμενο-γονατο-103https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/cover_103_1_left__20161221_103633.pngΠλάγια κλωτσιά με λυγισμένο γόνατοΑυτή είναι μια άσκηση Πιλάτες ενδιάμεσου επιπέδου χρήσιμη για τη διαμόρφωση και την τόνωση των γλουτιαίων μυών, ενώ ταυτόχρονα δουλεύει τους καμπτήρες μύες των γοφών, το εσωτερικό των μηρών και την οσφυϊκή χώρα. Αυτή η άσκηση είναι πολύ δημοφιλής, επειδή δουλεύει αποτελεσματικά τους γλουτιαίους μύες: για την επίτευξη των επιθυμητών αποτελεσμάτων, πρέπει να είστε πολύ ακριβής στην εκτέλεση της άσκησης, έχοντας τεντωμένη θέση, όπως φαίνεται στο βίντεο.https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/loop_103_1_left_20170112_104734.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/ग्लूट्स/मुड़े-हुए-घुटने-के-साथ-साइड-किक-103https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/cover_103_1_left__20161221_103633.pngमुड़े हुए घुटने के साथ साइड किकयह मध्यम स्तरीय पिलेट्स कसरत है जो एक ही समय पर हिप फ्लेक्सर मांसपेशियों, अंदरूनी जांघों और कमर के निचले हिस्से का अभ्यास करने के साथ ग्लूटियस मांसपेशियों को आकार देने और मजबूती प्रदान करने के लिए उपयोगी है। यह कसरत बहुत प्रसिद्ध है क्योंकि इससे प्रभावशाली रूप से ग्लूटियस मांसपेशियों का अभ्यास होता है: वांछित परिणामों के लिए, इस कसरत के निष्पादन में बहुत सटीक रहें, जैसा की वीडियो में दर्शाया गया है तनावयुक्त स्थिति में रहें।https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/loop_103_1_left_20170112_104734.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/bokong/571-103https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/cover_103_1_left__20161221_103633.png571573https://p4ppullzone.b-cdn.net/api_v2/exercises/103/trainer_media/loop_103_1_left_20170112_104734.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/obliques/side-plank-resting-on-elbow-104https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/cover_104_1_left_20180430_144855.pngSide Plank resting on elbowPlank exercises are among the 5 best abdominal workouts (according to the "Boeckh-Behrens & Buskies" study, 2000) and specifically the side plank is a great way to work your obliques. They are also more effective than traditional sit-ups, since they mobilize several muscle groups without causing any pressure on the discs and on the lumbar vertebrae (according to the study published in the Journal of Strength & Conditioning in May 2002). This exercise is very effective to strengthen trunk stabilizers and works synergistically on all muscle groups if done properly. Due to its depth of action, the Plank is recommended if you want to increase the intensity of your workout. The hard part is keeping the right position and balance for a specific period of time, so we recommend it to those who already have good muscle tone. This exercise is not recommended for those who have injuries to the rotator cuff muscles of the shoulder and those with neck problems.https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/loop_104_1_left_20180430_144838.mp422018-04-30yesnoP4Phttps://passion4profession.net/it/esercizi/obliqui/plank-laterale-in-appoggio-sul-gomito-104https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/cover_104_1_left_20180430_144855.pngPlank laterale in appoggio sul gomitoI “Plank” sono tra i 5 migliori esercizi (secondo lo studio “Boeckh-Behrens & Buskies”, 2000) per allenare interamente la muscolatura addominale e, nel caso dei plank laterali, gli addominali obliqui. Sono inoltre più efficaci dei classici “Sit-Up”, poiché mobilitano diversi gruppi muscolari senza provocare pressione sui dischi e sulle vertebre lombari (secondo lo studio pubblicato dal Journal of Strength & Conditioning nel maggio 2002). Questo esercizio è molto utile al potenziamento dei muscoli stabilizzatori del tronco e con una corretta esecuzione lavora in maniera sinergica su tutte le fasce muscolari. Per la loro elevata profondità d'azione, i “Plank” laterali sono consigliati a chi vuole aumentare l'intensità di lavoro del proprio workout. La difficoltà sta nel mantenere la posizione corretta e l'equilibrio per un arco di tempo determinato: pertanto lo consigliamo a chi ha già una buona tonicità muscolare. Sconsigliamo questo esercizio a chi ha infortuni alla cuffia dei muscoli rotatori della spalla e a chi ha problemi al collo.https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/loop_104_1_left_20180430_144838.mp422018-04-30yesnoP4Phttps://passion4profession.net/es/ejercicios/oblicuos/plank-lateral-con-apoyo-sobre-el-codo-104https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/cover_104_1_left_20180430_144855.pngPlank lateral con apoyo sobre el codoLas "Plank" son uno de los 5 mejores ejercicios (según el estudio "Boeckh-Behrens & Buskies", 2000) para trabajar toda la musculatura abdominal y, en el caso de las tablas laterales, los abdominales oblicuos. Además, resultan más eficaces que los clásicos ejercicios de "abdominales", pues activan diferentes grupos de músculos sin causar presión en los discos y las vértebras lumbares (de acuerdo con el estudio publicado por Journal of Strength & Conditioning en mayo de 2002). Este ejercicio es muy útil para fortalecer los músculos estabilizadores del tronco y, si se efectúa de forma correcta, se trabajan todos los grupos musculares de forma sinérgica. Dada la gran profundidad de acción, las "tablas" laterales se recomiendan a aquellos que quieren aumentar la intensidad del trabajo de su entrenamiento. La dificultad radica en el mantenimiento de la posición correcta y el equilibrio durante un determinado periodo de tiempo. Por lo tanto, se recomiendan para aquellos que ya tienen un buen tono muscular. Este ejercicio no está aconsejado para aquellos que tienen lesiones en el manguito rotador del hombro o problemas en el cuello.https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/loop_104_1_left_20180430_144838.mp422018-04-30yesnoP4Phttps://passion4profession.net/fr/exercices/obliques/planche-laterale-en-appui-sur-le-coude-104https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/cover_104_1_left_20180430_144855.pngPlanche latérale en appui sur le coudeLa planche est l'un des 5 meilleurs exercices (selon l'étude de « Boeckh-Behrens & Buskies », 2000) pour gainer la musculature abdominale profonde, et dans le cas de la planche latérale, les obliques. De plus, elle est plus efficace que les « Sit-Up » classiques, puisqu'elle mobilise différents groupes musculaires sans mettre la pression sur les disques et les lombaires (selon l'étude publiée par Journal of Strength & Conditioning en mai 2002). Cet exercice est très utile au renforcement des muscles stabilisateurs du torse et si l'exercice est exécuté correctement, vous travaillez tous les groupes musculaires en synergie. Pour leur action profonde élevée, les planches latérales sont conseillées aux personnes qui souhaitent augmenter l'intensité de leur entraînement. La difficulté est de garder la position correcte et l'équilibre pendant un certain temps : par conséquent, nous conseillons cet exercice aux personnes qui possèdent déjà une bonne tonicité musculaire. Nous le déconseillons à celles qui ont des problèmes de coiffes musculaires à l'épaule, et de cervicales.https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/loop_104_1_left_20180430_144838.mp422018-04-30yesnoP4Phttps://passion4profession.net/de/uebungen/schrage/seitlicher-plank-unterarmstutz-seitwarts-104https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/cover_104_1_left_20180430_144855.pngSeitlicher Plank – Unterarmstütz seitwärtsDie „Planks“ gehören (nach der Studie „Boeckh-Behrens & Buskies“, 2000) zu den 5 am besten geeigneten Übungen für das Training der Bauchmuskulatur, und im Fall der seitlichen Planks, der queren Bauchmuskeln. Sie sind zudem effektiver als die herkömmlichen „Sit-ups“, da sie verschiedene Muskelgruppen mobilisieren, ohne Druck auf die Bandscheiben und Lendenwirbel auszuüben (so eine vom Journal of Strength & Conditioning im Mai 2002 veröffentlichte Studie). Diese Übung eignet sich sehr gut zur Stärkung der stabilisierenden Rumpfmuskulatur und wirkt bei korrekter Ausführung synergistisch auf alles Muskelgruppen. Aufgrund ihrer ausgeprägten Tiefenwirkung eignen sich die seitlichen „Planks“ vor allem für Personen, die die Arbeitsintensität ihres Workouts erhöhen wollen. Die Schwierigkeit besteht darin, die richtige Haltung und die Balance für einen bestimmten Zeitraum beizubehalten: Wir empfehlen diese Übung daher denjenigen, die bereits über einen guten Muskeltonus verfügen. Personen mit Verletzungen an der Rotatorenmanschette (Muskel-Sehnen-Kappe) und Problemen an der Halspartie ist hingegen von ihr abzuraten.https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/loop_104_1_left_20180430_144838.mp422018-04-30yesnoP4Phttps://passion4profession.net/pt/exercicios/obliquos/plank-lateral-apoiado-no-cotovelo-104https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/cover_104_1_left_20180430_144855.pngPlank lateral apoiado no cotoveloSegundo o estudo “Boeckh-Behrens & Buskies”, de 2000, os “Planks” estão entre os cinco melhores exercícios para treinar por inteiro a musculatura abdominal, e, no caso dos planks laterais, os abdominais oblíquos. Além disso, são mais eficazes do que os clássicos “Sit-Up”, pois mobilizam vários grupos musculares sem provocar pressão sobre os discos e sobre as vértebras lombares, de acordo com o estudo publicado pelo Journal of Strength & Conditioning em maio de 2002. Este exercício é muito útil para fortalecer os músculos estabilizadores do tronco, e, quando corretamente executado, trabalha de maneira sinérgica todas as faixas musculares. Pela sua elevada profundidade de ação, os “Planks” laterais são aconselhados para aqueles que querem aumentar a intensidade de trabalho do próprio programa de treinamento. A dificuldade é manter a posição correta e o equilíbrio por um período de tempo determinado: por isso, ele é aconselhado para aqueles que já têm uma boa tonicidade muscular. Desaconselhamos este exercício para aqueles que têm lesões no manguito dos músculos rotadores do ombro e para aqueles que têm problemas no pescoço.https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/loop_104_1_left_20180430_144838.mp422018-04-30yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/косые/боковая-стоика-планка-с-упором-на-локоть-104https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/cover_104_1_left_20180430_144855.pngБоковая стойка планка с упором на локотьУпражнения на “планку” являются одними из 5 лучших упражнений (согласно исследованию “Boeckh-Behrens & Buskies”, 2000) для комплексной тренировки мышц пресса и, при выполнении боковой планки, косых мышц пресса. Кроме того, эти упражнения намного эффективнее классических “скручиваний”, так как мобилизуют различные группы мышц, не вызывая давления на диски и поясничные позвонки (согласно исследованию, опубликованному Journal of Strength & Conditioning в мае 2002). Это упражнение очень полезно для укрепления стабилизирующих мышц и, при правильном выполнении, синергически прорабатывает все группы мышц. Благодаря глубокому воздействию на мышцы, боковая "планка" рекомендуется тем, кто хочет увеличить интенсивность тренировки. Сложность данного упражнения заключается в поддержании правильного положения и баланса на протяжении определенного периода времени, поэтому мы рекомендуем его для тех, чьи мышцы уже в хорошем тонусе. Мы не рекомендуем выполнять это упражнение тем, у кого повреждены вращающие мышцы плеча (вращающие манжеты) и тем, у кого есть проблемы с шеей.https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/loop_104_1_left_20180430_144838.mp422018-04-30yesnoP4Phttps://passion4profession.net/tr/egzersizler/yan-karın/dirsek-uzerinde-yana-dayanma-plank-104https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/cover_104_1_left_20180430_144855.pngDirsek üzerinde yana dayanma Plank"Plank" ("Boeckh-Behrens & Buskies", 2000 yılı çalışmasına göre) tüm karın kas sistemini ve yana plank konumunda eğik durumdaki karın kaslarını çalıştırmak için en iyi 5 egzersizin arasındadır. (Journal of Strenght & Conditioning 2002 Mayıs çalışmasına göre) bel omurları ve halkaları üzerinde baskıya sebep olmadan, farklı kas gruplarını harekete geçirdiği için klasik "Sit-Up" egzersizlerinden de ayrıca daha etkilidir. Bu egzersiz gövdenin sabitleyici kaslarını güçlendirdiği için çok yararlıdır ve doğru bir uygulama ile tüm kas grupları üzerinde sinerjik bir biçimde çalışır. Eylemin yüksek yoğunluğu sebebiyle, Yana "Plank"lar, kişisel antrenmanlarınızın çalışma yoğunluğunu arttırmak isteyenlere tavsiye edilir. Zorluk, belirli bir zaman süreci içinde doğru pozisyonu ve dengeyi korumakta yatıyor: bu nedenle zaten iyice güçlü kasları olanlara tavsiye ediyoruz. Bu egzersizi, omuzun rotator manşon kaslarında incinme olan ve boyunla ilgili problemleri olan kişilere önermiyoruz.https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/loop_104_1_left_20180430_144838.mp422018-04-30yesnoP4Phttps://passion4profession.net/ar/tamarin/المائلة/بلانك-الجانبية-بالاتكاء-على-الكوع-104https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/cover_104_1_left_20180430_144855.png"بلانك" الجانبية بالاتكاء على الكوعتعتبر "بلانك" واحدة من بين أفضل 5 تمارين (وفقا لدراسة“Boeckh-Behrens & Buskies”, 2000) لتدريب عضلات البطن بصورة شاملة، وعضلات البطن المنحرفة فيما يخص بلانك الجانبة. وتعتبر أيضا أكثر فعالية من التمارين الكلاسيكية “Sit-Up” لأنها تحشد مجموعات متعددة من العضلات دون التسبب في الضغط على الفقرات والفقرات القطنية (وفقا لدراسة نشرت Journal of Strength & Conditioning في مايو 2002). هذا التمرين مفيد جدا لتقوية عضلات استقرار الجذع ومع الأداء السليم فهو يعمل بتآزر بين المجموعات العضلية كلها. نظرا لتأثيرها العميق ، ينصح بــ "بلانك" الجانبية لأولئك الذين يرغبون في رفع كثافة مزاولة التمرين. تكمن الصعوبة في الحفاظ على الوضعية الصحيحة والتوازن لفترة معينة من الوقت: لذلك فنحن نوصي به أولئك الذين يتمتعون فعلا بتناغم العضلات بشكل جيد. لا ننصح بممارسة هذا التمرين من طرف الأشخاص الذين يعانون من إصابات في الكفة المدورة للكتف والذين يعانون من مشاكل الرقبة.https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/loop_104_1_left_20180430_144838.mp422018-04-30yesnoP4Phttps://passion4profession.net/ja/exercises/腹斜筋/肘つきサイド-プランク-104https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/cover_104_1_left_20180430_144855.png肘つきサイド「プランク」「プランク」は、腹部全体の筋肉を鍛えるのに最も効果的なエクササイズ５つ（「ボエック-べーレンス＆バスキーズ、2000」に発表された研究による）の内の１つに数えられます。なかでも、サイド・プランクは、複斜筋を鍛えるのに有効です。さらに、プランクは椎間板や腰椎に負担をかけることなくいろいろな筋肉群に刺激を与えるので、典型的なシット・アップよりも効果があります（2002年５月、ジャーナル・オブ・ストレングス＆コンディショニングに掲載された研究による）。 このエクササイズは、身体の安定をはかる筋肉強化にとても効果的です。エクササイズを正しく行うことで、すべての筋膜に相互に作用します。運動量が高いことから、サイド・パンクは、ワークアウトの強度を高めたい方にお勧め致します。サイド・プランクの難しさは、制限時間中、正しいポジションとバランスを保つところです。そのため、すでによい張りのある筋肉をお持ちの方にお勧め致します。肩の回旋筋腱板を損傷されている方や首に問題がある方にはお勧め致しません。https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/loop_104_1_left_20180430_144838.mp422018-04-30yesnoP4Phttps://passion4profession.net/ko/exercises/복사근/팔꿈치에-기대는-사이드-플랜크-104https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/cover_104_1_left_20180430_144855.png팔꿈치에 기대는 사이드 “플랜크”“플랜크”는 복근을 전체적으로 운동하기 위한 5개의 최고의 훈련들(2000년 “Boeckh-Behrens & Buskies” 연구에 따르면) 중 하나이며 특히 사이드 플랜크는 사선방향의 복근을 훈련 시킵니다. 뿐만 아니라 디스크와 허리의 척추골에 압력을 가하지 않고(2002년 5월에 출간한 Journal of Strength & Conditioning 연구에 따르면) 여러 그룹의 근육을 움직이므로 전통적인 “윗몸 일으키기” 보다 더 효과적입니다. 이 훈련은 몸체의 고정 근육의 강화에 매우 유용하며 올바른 실행을 통해 전체 근육 부위를 합동적인 방식으로 운동시킵니다. 높은 수준의 움직임 때문에 사이드 “플랜크”는 자신의 운동의 강도를 높이고자 하는 분들께 권합니다. 일정한 시간 동안에 올바른 자세와 균형을 유지하는 데 어려움이 있습니다: 그렇기 때문에 이미 근육의 탄성력을 가진 분들에게 권합니다. 어깨의 회선근에 손상이 있는 분이나 목에 문제가 있는 분들께는 추천하지 않습니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/loop_104_1_left_20180430_144838.mp422018-04-30yesnoP4Phttps://passion4profession.net/pl/cwiczenia/skosne/plank-boczny-z-podporem-na-łokiec-104https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/cover_104_1_left_20180430_144855.pngPlank boczny z podporem na łokieć„Planki” (zwane też deską) to jedne z pięciu najlepszych ćwiczeń (na podstawie badania “Boeckh-Behrens & Buskies”, 2000) na wszystkie mięśnie brzucha, a w przypadku planków bocznych, na mięśnie ukośne brzucha. Ponadto są skuteczniejsze od klasycznych brzuszków „Sit-up”, z uwagi na to iż pobudzają różne grupy mięśni nie wywierając przy tym nacisku na dyski oraz kręgi lędźwiowe (na podstawie badania opublikowanego przez Journal of Strength & Conditioning w maju 2002). Niniejsze ćwiczenie jest bardzo dobre na wzmocnienie mięśni stabilizujących tułów i przy poprawnym wykonaniu działa w sposób synergiczny na wszystkie powięzi mięśniowe. Zważywszy na ich głębokość działania „planki” boczne zalecane są dla osób, które pragną zwiększyć intensywność treningów. Trudność polega na utrzymaniu przez określony czas właściwej pozycji oraz równowagi: z tego względu polecamy go wszystkim którzy posiadają już dobre napięcie mięśni. Natomiast odradzamy wykonywanie tego ćwiczenia osobom u których wystąpił uraz pierścienia rotatorów barku oraz które które mają problemy z szyją.https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/loop_104_1_left_20180430_144838.mp422018-04-30yesnoP4Phttps://passion4profession.net/zh/exercises/腹斜肌/将平板侧放-肘部放于板上-104https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/cover_104_1_left_20180430_144855.png将平板侧放，肘部放于板上“平板支撑”是锻炼腹部肌肉的5种最佳锻炼方式中的一种（根据“Boeckh-Behrens & Buskies”2000年研究结果），侧平板支撑还可锻炼腹斜肌。（根据力量&调节杂志2002年5月发表的研究结果）与经典的“仰卧起坐”相比，更能有效地调动各个肌肉群，又不会对腰椎造成压力。这项练习非常实用，可稳定并加强躯干肌肉，协调肌肉群间的运动。考虑到侧“平板支撑”运动强度较大，因此只建议想增加锻炼强度的人员参加此类训练。训练难点在于要在一定时间段内保持正确平衡的运动姿势：因此只向已具有良好肌肉张力的人员推荐。不建议肩部肌肉受过损伤或有肩颈问题的人员参加此项训练。https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/loop_104_1_left_20180430_144838.mp422018-04-30yesnoP4Phttps://passion4profession.net/nl/oefeningen/schuine/zij-plank-104https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/cover_104_1_left_20180430_144855.pngZij-plank“Plank” oefeningen zijn één van de 5 beste buikspieroefeningen (volgens de "Boeckh-Behrens & Buskies" studie, 2000) en in het bijzonder de zij-“plank” is een fantastische manier om aan je schuine buikspieren te werken. Ze zijn bovendien effectiever dan de traditionele sit-ups, omdat ze verschillende spiergroepen mobiliseren zonder enige druk te veroorzaken op de gewichtschijven en de lumbale wervels (volgens de studie gepubliceerd in de Journal of Strength & Conditioning in mei 2002). Deze oefening is zeer effectief om de rompstabilisatoren te versterken en werkt synergetisch op alle spiergroepen wanneer hij goed wordt uitgevoerd. Vanwege het actieniveau wordt de “plank” aanbevolen als je de intensiteit van je workout wilt vergroten. Het lastige is om de goede positie en balans te behouden voor een specifieke tijdsduur, dus we bevelen hem aan voor mensen die reeds over een goede spierspanning beschikken. Deze oefening wordt niet aanbevolen voor mensen die verwondingen hebben aan de rotatorenmachetspieren van de schouder en voor mensen met nekproblemen.https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/loop_104_1_left_20180430_144838.mp422018-04-30yesnoP4Phttps://passion4profession.net/sv/ovningar/sneda/plankan-i-sidled-104https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/cover_104_1_left_20180430_144855.pngPlankan i sidled“Plankan” övningen är bland de 5 bästa magpassen (enligt "Boeckh-Behrens & Buskies"-studien, 2000) och specifikt är sido- plankan ett fantastiskt sätt att träna musklerna i sidan. De är också mer effektiva än traditionella sit-ups, eftersom de använderflera muskelgrupper utan att skapa något tryck på diskarna och ländkotan (enligt en studie publicerad i the Journal of Strength & Conditioning i maj 2002). Den här övningen är mycket effektiv för att stärka bålstabilisatorerna och fungerar synergistiskt på alla muskelgrupper om det görs på rätt sätt. Tack vare att den arbetar på djupet, rekommenderas “Plankan” om du vill öka intensiteten i din träning. Det svåra är att behålla den rätta positionen och balansen för en specifik tidsperiod, så vi rekommenderar denna för de som redan har bra tonade muskler. Den här övningen rekommenderas inte för dem som har skador på rotatorkuff-musklerna i axeln och de med nackproblem.https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/loop_104_1_left_20180430_144838.mp422018-04-30yesnoP4Phttps://passion4profession.net/da/ovelser/skra/side-planke-104https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/cover_104_1_left_20180430_144855.pngSide Planke“Planke” øvelser er mellem de 5 best træninger for maven (ifølge undersøgelse af “Boeckh-Behrens & Buskies, 2000) og især side “planken”, er en fremragende måde til at træne dine skrå mavemuskler. De er også mere effektive end almindelige mavebøjninger, da de aktiverer adskillige muskelgrupper, uden at belaste discii og lændedelen af rygsøjlen (ifølge undersøgelse udgivet i the Journal of Strength & Conditioning, maj 2002). Denne øvelse er meget effektiv til at styrke de muskler som stabiliserer kroppen, og virker i synergi på alle muskelgrupper, hvis den udføres korrekt. Grundet sin dybe effekt, kan “planken” anbefales, hvis du ønsker at forøge intensiteten af din træning. Det svære er, at bevare den rigtige stilling og balance over en specifik tidsperiode, så vi anbefaler øvelsen til personer som allerede har en god muskelspænding. Øvelsen kan ikke anbefales til personer som har skader på skuldermusklerne i rotatormanchetten, og personer med nakkeproblemer.https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/loop_104_1_left_20180430_144838.mp422018-04-30yesnoP4Phttps://passion4profession.net/fi/liikkeet/vinot/sivulankku-104https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/cover_104_1_left_20180430_144855.pngSivulankkuLankkuharjoitukset ovat viiden parhaan vatsalihasliikkeen joukossa (Boeckh-Behrens & Buskies -tutkimuksen mukaan, 2000), ja erityisesti sivulankku on erinomainen tapa harjoittaa poikittaisia vatsalihaksia. Se on myös tavallista istumaannousua tehokkaampi, sillä se aktivoi useita lihasryhmiä asettamatta painetta välilevyille tai alaselälle (Journal of Strength & Conditioning -lehdessä toukokuussa 2002 julkaistun tutkimuksen mukaan). Tämä harjoitus on erittäin tehokas ylävartaloa tukevien lihasten vahvistaja ja oikein tehtynä se harjoittaa kaikkia lihasryhmiä synergisesti. Lankkua suositellaan syvän vaikutuksensa takia, jos haluat lisätä treenisi tehokkuutta. Vaikeinta on oikean asennon ja tasapainon säilyttäminen koko harjoituksen ajan, joten suosittelemme tätä harjoitusta niille, joilla on jo hyvä lihaskunto. Tätä harjoitusta ei suositella niille, joilla on hartian kiertäjäkalvosimen lihasten vammoja tai niskavaivoja.https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/loop_104_1_left_20180430_144838.mp422018-04-30yesnoP4Phttps://passion4profession.net/nb/ovelser/skra/side-plank-104https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/cover_104_1_left_20180430_144855.pngSide Plank“Plank” øvelser er en av de 5 beste mageøvelsene (ifølge "Boeckh-Behrens & Buskies" studiet, 2000) og side “plank” er en flott måte å trene sidemagemusklene på. Øvelsen er også mer effektiv en tradisjonelle situps fordi de mobiliserer flere muskelgrupper uten å presse ryggvirvlene og bukvirvelen (ifølge en studie som ble publisert i Journal of Strength & Conditioning i mai 2002). Denne øvelsen styrker overkroppen veldig effektivt og trener alle muskelgruppene samtidig dersom den utføres skikkelig. “Plank” øvelsen er anbefalt dersom du vil øke intensiteten ved dine treningsøkter, på grunn av dens grundige virkning på musklene. Det som er vanskelig med denne øvelsen er det å holde riktig stilling og balanse lenge nok, så vi anbefaler denne øvelsen til de som allerede har en god muskeloppbygging. Denne øvelsen er ikke anbefalt for personer med skadede rotatorkuffmuskler i skulderen eller for de med nakkeproblemer.https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/loop_104_1_left_20180430_144838.mp422018-04-30yesnoP4Phttps://passion4profession.net/ro/exercitii/oblici/scandura-laterala-104https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/cover_104_1_left_20180430_144855.pngScândura lateralăExercițiul „scândura” se află printre cele 5 cele mai bune exerciții abdominale (conform studiului „Boeckh-Behrens & Buskies”, din anul 2000). În mod specific, „scândura” laterală este un mod excepțional de a vă lucra mușchii oblici. El este, de asemenea, mai eficient decât abdomenele, deoarece mobilizează câteva grupe de mușchi, fără a provoca nicio presiune pe discurile intervertebrale și vertebrele lombare (conform studiului publicat în „Journal of Strength & Conditioning”, în mai 2000). Acest exercițiu este foarte eficient pentru întărirea mușchilor stabilizatori ai trunchiului și lucrează sinergic pe toate grupele de mușchi, dacă este executat corect. Datorită profunzimii acțiunii ei, „scândura” este recomandată în cazul în care vreți să vă amplificați intensitatea antrenamentului. Partea grea este menținerea poziției drepte și a echilibrului pentru o perioadă anume de timp, așadar noi o recomandăm acelora care au un tonus muscular bun. Acest exercițiu nu este recomandat acelora care au leziuni ale mușchilor centurii scapulare a umărului și nici acelora care au probleme cu gâtul.https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/loop_104_1_left_20180430_144838.mp422018-04-30yesnoP4Phttps://passion4profession.net/el/askiseis/πλαγιοι/πλευρικη-σανιδα-104https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/cover_104_1_left_20180430_144855.pngΠλευρική ΣανίδαΟι ασκήσεις της “σανίδας” είναι ανάμεσα στις 5 καλύτερες κοιλιακές ασκήσεις (σύμφωνα με την έρευνα των "Boeckh-Behrens & Buskies" του 2000) και ειδικά η πλευρική “σανίδα” είναι ένας πολύ καλός τρόπος για να δουλέψετε τους πλαγίους σας. Επίσης είναι πιο αποτελεσματικες από τις παραδοσιακές sit-ups, επειδή κινητοποιουν αρκετές ομάδες μυών χωρίς να προκαλούν πίεση στους δίσκους και στην οσφυϊκή μοίρα της σπονδυλικής στήλης (σύμφωνα με την μελέτη που δημοσιεύθηκε στο Journal of Strength & Conditioning τον Μάιο του 2002). Αυτή η άσκηση είναι πολύ αποτελεσματική για την ενίσχυση της σταθεροποίησης του κορμού και λειτουργεί συνεργατικα για όλες τις μυϊκές ομάδες αν γίνει σωστά. Λόγω τους βάθους της δράσης της, η "Σανίδα" συνιστάται αν θέλετε να αυξήσετε την ένταση της άσκησης σας. Το δύσκολο κομμάτι είναι η διατήρηση στη σωστή θέση και η ισορροπία για ένα συγκεκριμένο χρονικό διάστημα, γι 'αυτό την συνιστούμε σε όσους έχουν ήδη καλό μυϊκό τόνο. Αυτή η άσκηση δεν συνιστάται για όσους έχουν τραυματισμούς στους μύες του στροφικού πετάλου του ώμου και άτομα με προβλήματα στον αυχένα.https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/loop_104_1_left_20180430_144838.mp422018-04-30yesnoP4Phttps://passion4profession.net/hi/vyayam/तिरछे/पार्श्व-प्लैंक-104https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/cover_104_1_left_20180430_144855.pngपार्श्व प्लैंक“प्लैंक” व्यायाम (“बोएख-बेहरेन्स एंड बस्कीज़” अध्ययन, 2000 के अनुसार) पेट की पाँच सर्वोत्तम कसरतों में से एक हैं और पार्श्व “प्लैंक” विशिष्ट रूप से आपकी ऑब्लिक्स पेशियों की कसरत का शानदार तरीका है। वे पारंपरिक सिट-अप्स से अधिक प्रभावी भी हैं क्योंकि वे डिस्क्स और लंबार कशेरुकाओं पर बिना कोई दबाव डाले (मई 2002 में जर्नल ऑफ स्ट्रेंथ एंड कंडीशनिंग में प्रकाशित अध्ययन के अनुसार) कई पेशी समूहों को गतिशील करते हैं। यदि इसे उपयुक्त ढंग से किया जाए तो यह व्यायाम धड़ के स्थिरकारकों को मजबूत बनाने में बहुत प्रभावी है और सभी पेशी समूहों के साथ सहक्रिया सहित काम करता है। इसके कार्य की गहराई के कारण, यदि आप अपनी कसरत की गहनता को बढ़ाना चाहते हैं तो “प्लैंक” की अनुशंसा की जाती है। इसका कठिन हिस्सा है विशिष्ट समयावधि तक सही दशा और संतुलन बनाए रखना, इसलिए इसकी अनुशंसा हम उन लोगों के लिए करते हैं जिनकी पेशियों की तान पहले से अच्छी है। यह व्यायाम उन लोगों के लिए अनुशंसित नहीं है जिनकी रोटेटर कफ पेशियों में चोट लगी है और जिन्हें गर्दन की समस्याएं हैं।https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/loop_104_1_left_20180430_144838.mp422018-04-30yesnoP4Phttps://passion4profession.net/id/latihan/otot-miring/589-104https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/cover_104_1_left_20180430_144855.png589591https://p4ppullzone.b-cdn.net/api_v2/exercises/104/trainer_media/loop_104_1_left_20180430_144838.mp422018-04-30yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/plank-105https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/cover_105_1_simple_20180430_144339.pngPlankThe "Plank" and all its variants are considered among the best 5 exercises in terms of efficiency for training the central part of the torso, especially the abs, without overloading the spine as often happens with the classic Sit Up (in particular if performed with an incorrect technique). The difficulty of this exercise is not so much in the movement, as in maintaining the "in line" position for a certain length of time and voluntarily contracting torso muscles (abdominal and oblique and lumbar abdominals) at the same time. This exercise is a “MUST” for those who want to improve their abdominal muscles but want to reduce the load on their back to a minimum.https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/loop_105_1_simple_20180430_144330.mp422018-04-30yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/plank-105https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/cover_105_1_simple_20180430_144339.pngPlankIl “Plank” e tutte le sue varianti sono considerati tra i 5 migliori esercizi in termini di efficenza per allenare la parte centrale del busto, in particolare gli addominali, senza sovraccaricare la colonna vertebrale come spesso accade nei classici Sit Up (in particolare modo se eseguiti con un tecnica errata). La difficoltà di questo esercizio non risiede tanto nel movimento, quanto nel mantenere la posizione “in asse” per una determinata durata e nello stesso tempo contrarre in modo volontario i muscoli del busto (addominali, addominali obliqui e lombari). Questo esercizio è un “MUST” per tutti coloro che desiderano migliorare i propri addominali riducendo al minimo il carico sulla schiena.https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/loop_105_1_simple_20180430_144330.mp422018-04-30yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/plancha-105https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/cover_105_1_simple_20180430_144339.pngPlanchaLa “Plancha” y todas sus variantes están considerados entre los 5 mejores ejercicios en términos de eficacia para entrenar la parte central del tronco, en particular los abdominales, sin sobrecargar la columna vertebral como ocurre a menudo en las abdominales clásicas (sit-ups), en particular cuando se realizan con una técnica incorrecta. La dificultad de este ejercicio no radica tanto en el movimiento como en mantener el cuerpo “alineado” durante un cierto período de tiempo y al mismo tiempo contraer de forma voluntaria los músculos del tronco (abdominales, abdominales oblicuos y lumbares). Este es un ejercicio obligado para todos aquellos que deseen mejorar sus abdominales reduciendo al mínimo la carga sobre la espalda.https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/loop_105_1_simple_20180430_144330.mp422018-04-30yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/planche-105https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/cover_105_1_simple_20180430_144339.pngPlancheLa « Planche » et toutes ses variantes sont considérés comme l’un des 5 meilleurs exercices en termes d'efficacité pour entraîner la partie centrale du buste, en particulier les abdominaux, sans surcharger la colonne vertébrale, comme cela arrive souvent dans les classiques sit up (en particulier s’ils sont réalisés avec une technique incorrecte). La difficulté de cet exercice réside non pas tant dans le mouvement, mais à conserver la position « en ligne » pendant un certain laps de temps et dans le même temps à contracter de façon volontaires les muscles du buste (abdominaux, abdominaux obliques et lombaires). Cet exercice est un « MUST » pour tous ceux qui souhaitent améliorer leurs abdominaux en réduisant au minimum la charge sur le dos.https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/loop_105_1_simple_20180430_144330.mp422018-04-30yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/plank-105https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/cover_105_1_simple_20180430_144339.pngPlankDie „Plank“ und alle ihre Varianten gelten in Bezug auf ihre Effektivität zum Trainieren des mittleren Rumpfbereichs, insbesondere der Bauchmuskeln, als eine der 5 besten Übungen, ohne die Wirbelsäule zu überlasten, wie es häufig bei den klassischen Sit-ups geschieht (insbesondere, wenn diese mit der falschen Technik ausgeführt werden). Die Schwierigkeit dieser Übung liegt nicht so sehr in der Bewegung wie darin, die lineare Position für eine bestimmte Zeit zu halten und gleichzeitig bewusst die Rumpfmuskulatur (Bauchmuskeln, schräge Bauchmuskeln, unterer Rücken) anzuspannen. Diese Übung ist ein Muss für alle, die die ihre Rumpfmuskulatur aufbauen und dabei die Belastung des Rückens auf eine Minimum reduzieren möchten.https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/loop_105_1_simple_20180430_144330.mp422018-04-30yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/plank-105https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/cover_105_1_simple_20180430_144339.pngPlankO “Plank”, como todas as suas variações, é considerado um dos 5 melhores exercícios em termos de eficiência para fortalecer as partes centrais do busto, em particular os abdominais, sem sobrecarregar a coluna vertebral como acontece muitas vezes nos clássicos “Sit Up” (especialmente se executados com uma técnica errada). A dificuldade deste exercício não reside tanto no movimento, mas sim na manutenção da posição “de eixo” por uma determinada duração e, ao mesmo tempo, em contrair de modo voluntário os músculos do busto (abdominais, abdominais oblíquos e lombares). Este exercício é um “MUST” para todos aqueles que desejam melhorar os próprios abdominais, reduzindo ao mínimo a carga sobre as costas.https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/loop_105_1_simple_20180430_144330.mp422018-04-30yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/plank-105https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/cover_105_1_simple_20180430_144339.pngPlankУпражнение “Plank” (от англ. «гладкая доска») и все его разновидности входит в пятерку самых эффективных упражнений для тренировки центральной части торса, в особенности брюшных мыщц, и при этом исключает нежелательные перегрузки на позвоночник – что часто случается при выполнении классических приседаний (в случае применения неверной техники упражнения). Сложность данного упражнения заключается не столько в технике движения, сколько в поддержании тела в прямом состоянии на протяжении заданного количества времени и в то же самое время в произвольном сокращении мышц торса (мышц брюшного пресса, косых мышц пресса и поясничных мышц). Это упражнение является обязательным для всех тех, кто желает укрепить мышцы пресса, сведя к минимуму нагрузку на спину.https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/loop_105_1_simple_20180430_144330.mp422018-04-30yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/plank-105https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/cover_105_1_simple_20180430_144339.pngPlank"Plank" ve tüm varyasyonları, klasik Sit Up egzersizlerinde (özellikle egzersizin yanlış şekilde uygulanması durumunda) sık sık başa geldiği gibi omurgalara aşırı yüklenme yapmadan, gövdenin orta kısmını, bilhassa karın bölgesini etkili bir biçimde çalıştırması açısından en iyi 5 egzersiz arasında yer alır. Bu egzersizin zorluğu aslında hareketin kendisinde değil ama pozisyonu belirli bir süre içinde "düz bir hizada" tutmakta ve aynı anda gövde kaslarını (karın bölgesi, oblik kaslarını ve bel bölgesini) bilinçli bir şekilde kontrol etmekte yatıyor. Bu egzersiz sırt üzerindeki yükü en aza indirerek kendi karın bölgesini geliştirmek isteyen herkes için bir "ZORUNLULUK" tur.https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/loop_105_1_simple_20180430_144330.mp422018-04-30yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/بلانك-105https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/cover_105_1_simple_20180430_144339.pngبلانكيعتبر البلانك وجميع متغيراته من بين أفضل 5 تمارين من حيث الأداء وذلك لتدريب المنطقة الوسطى من الجزء العلوي للجسم وبشكل خاص عضلات المعدة وبدون أن يتم الضغط كثيراً على العمود الفقري كما يحدث غالبا في التمارين المبدئية (خصوصاً اذا تم اداؤها باستخدام تقنية خاطئة) لا تتمثل صعوبة إجراء هذا التمرين في الحركة ولكن في المحافظة على وضعية "مستقيمة" لمدة محدودة من الوقت وشد عضلات الجزء العلوي من الجسم بشكل تلقائي (عضلات المعدة وعضلات المعدة المائلة وعضلات العمود الفقري) هذا التمرين هو "واجب" على جميع من يرغب بتحسين عضلات معدته من خلال تخفيض الضغط بشكل كبير عن الظهر.https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/loop_105_1_simple_20180430_144330.mp422018-04-30yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/プランク-105https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/cover_105_1_simple_20180430_144339.pngプランク「プランク」とそのすべてのバリエーションは、典型的なシット・アップのように脊椎に負担をかけすぎることなく（特に間違ったテクニックを使って行われた場合）、上半身中央部、特に腹部を効果的に鍛える最も優れたエクササイズ５つのうちに数えられています。 このエクササイズの難しさは、動きにあるのではなく、ある一定の時間、板のように体を保ち、それと同時に、上半身の筋肉（腹部、腹斜、腰部）を自発的に収縮させるところにあります。このエクササイズは、背中にかかる負担を軽減しながら、腹部を鍛えたいすべての方の「マスト」エクササイズです。https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/loop_105_1_simple_20180430_144330.mp422018-04-30yesnoP4Phttps://passion4profession.net/ko/exercises/복근/플랭크-105https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/cover_105_1_simple_20180430_144339.png플랭크"플랭크(plank)"와 그 변형 운동은 상체의 가운데 부분, 특히 복근을 단련하는데 최고의 운동 5가지 중 하나로 뽑힙니다. 기존의 윗몸 일으키기의 경우 특히 잘못된 방법으로 실시할 경우 척추에 부담을 주는 경우가 많은데 이에 비해 척추에 부담을 주지 않으면서 복근을 단련할 수 있습니다. 본 운동의 핵심은 움직임이 아니라 일정 시간 동안 자세를 “일자로” 유지하는 동시에 중심부(복부, 옆구리, 허리)의 수의근을 수축하는 것입니다. 척추나 허리에 운동을 주지 않으면서 복근을 단련하고 싶은 모든 사람에게 반드시 필요한 운동입니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/loop_105_1_simple_20180430_144330.mp422018-04-30yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/plank-105https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/cover_105_1_simple_20180430_144339.pngPlankĆwiczenie „Plank”, oraz wszystkie jego odmiany, zaliczane jest do 5 najlepszych ćwiczeń pod względem efektywności trenowania środkowej części klatki piersiowej, w szczególności mięśni brzucha, bez przeciążania przy tym kręgosłupa, co ma nierzadko miejsce w klasycznych ćwiczeniach typu Sit Up (najczęściej gdy są one wykonane z użyciem niewłaściwej techniki). Trudność tego ćwiczenia polega nie tyle na ruchu, ile na utrzymaniu przez określony czas pozycji wyprostowanej i jednoczesnym celowym napinaniu mięśni tułowia (mięśni brzucha, mięśni skośnych brzucha i lędźwi). Ćwiczenie to jest „OBOWIĄZKOWE” dla wszystkich pragnących poprawić mięśnie brzucha, minimalizując obciążenie pleców.https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/loop_105_1_simple_20180430_144330.mp422018-04-30yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/平板支撑-105https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/cover_105_1_simple_20180430_144339.png平板支撑“平板支撑”是锻炼胸腹肌肉的5种最佳锻炼方式中的一种，在腹肌锻炼方面尤为有效,与经典的“仰卧起坐”相比，它不会对腰椎造成压力（特别是当锻炼方式有误时）。 该练习的难点不在于运动量，而在于应在一定时间内始终保持“轴线”姿势，并同时使躯干肌肉自由收缩（腹部、斜腹部和下背部）。对于希望优化腹肌，尽量减少背部负荷的人群来说，这是一项“非做不可”的练习。https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/loop_105_1_simple_20180430_144330.mp422018-04-30yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/plank-105https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/cover_105_1_simple_20180430_144339.pngPlankDe "plank" en alle varianten daarvan worden beschouwd als één van de vijf beste oefeningen als het gaat om de efficiëntie van het centrale gedeelte van de romp, in het bijzonder de buikspieren, zonder de wervelkolom te zwaar te belasten zoals vaak gebeurt bij de klassieke sit up (met name wanneer deze beoefend wordt met een onjuiste techniek). De moeilijkheid van deze oefening zit hem niet zozeer in de beweging, maar wel in het vasthouden van de “in lijn” positie gedurende een bepaalde tijd en het tegelijkertijd opzettelijk samentrekken van de rompspieren (buikspieren, schuine buikspieren en lumbale buikspieren). Deze oefening is een “MUST” voor de mensen die willen werken aan hun buikspieren maar de belasting van hun rug tot een minimum willen beperken.https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/loop_105_1_simple_20180430_144330.mp422018-04-30yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/plankan-105https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/cover_105_1_simple_20180430_144339.pngPlankan"Plankan" och alla dess varianter anses vara bland de 5 bästa övningarna vad beträffar effektivitet för träning av den centrala delen av torson, särskilt magmusklerna, utan att överbelasta ryggraden som annars ofta inträffar med den klassiska sit-up-övningen (särskilt om den utförs med en felaktig teknik). Svårigheten med den här övningen är inte själva rörelsen utan att bibehålla den raka positionen under en viss tidsrymd och viljemässigt spänna torso-musklerna (inre och yttre magmusklerna samt ländryggen) samtidigt. Den här övningen ar ett “MÅSTE” för den som vill förstärka sina magmuskler men samtidigt vill reducera belastningen på ryggen till ett minimum.https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/loop_105_1_simple_20180430_144330.mp422018-04-30yesnoP4Phttps://passion4profession.net/da/ovelser/mave/planken-105https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/cover_105_1_simple_20180430_144339.pngPlanken“Planken” og alle dens variationer, anses for at være mellem de 5 bedste øvelser, med hensyn til effektivitet i træning af den centrale del af overkroppen, specielt mavemusklerne, uden at rygsøjlen overbelastes, hvilket ofte sker med de klassiske mavebøjninger (især hvis disse udføres forkert). Udfordringen i denne øvelse, ligger ikke så meget i bevægelsen, men i at holde kroppen i en ret linje over et bestemt tidsrum, og samtidigt bevidst spænde overkroppens muskler (de lige og skrå mavemuskler, samt lændemusklerne). Denne øvelse er et ”MUST”, for personer som ønsker at styrke deres mavemuskler, men ønsker at reducere belastningen på rygsøjlen til et minimum.https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/loop_105_1_simple_20180430_144330.mp422018-04-30yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/lankku-105https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/cover_105_1_simple_20180430_144339.pngLankku“Lankkua” ja kaikkia sen muunnelmia pidetään yhtenä viidestä parhaasta harjoituksesta ylävartalon keskiosan, erityisesti vatsalihasten, treenin tehokkuuden puolesta. Tämä harjoitus ei ylirasita selkärankaa, kuten usein saattaa käydä perinteisessä istumaannousussa (erityisesti väärällä tekniikalla tehtynä). Tämän harjoituksen vaikeus ei ole liikkeessä, vaan suoran asennon säilyttämisessä harjoituksen aikana sekä ylävartalon lihasten (suorien ja poikittaisten vatsalihasten sekä lumbaalisten lihasten) tarkoituksellisessa ja samanaikaisessa aktivoinnissa. Tämä harjoitus on EHDOTON niille, jotka haluavat vahvistaa vatsalihaksiaan, mutta haluavat pitää selkään kohdistuvan kuormituksen minimissä.https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/loop_105_1_simple_20180430_144330.mp422018-04-30yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/plank-105https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/cover_105_1_simple_20180430_144339.pngPlank"Plank" og alle variasjoner av denne øvelsen, betraktes for å være en av de 5 beste øvelsene til å trene overkroppens midtre, spesielt magemusklene – uten å overlaste ryggraden. Ryggraden kan ofte overbelastes med Situps (spesielt dersom det utøves med dårlig teknikk). Det er ikke bevegelsen som er så vanskelige med denne øvelsen. Det er heller vanskeligere å opprettholde en rett stilling lenke nok, og frivillig trekke sammen musklene i overkroppen (magemusklene, sidemagemusklene, og korsryggmusklene) på samme tid. Denne øvelsen er UUNNVÆRLIG for de som vil forbedre magemusklene med minst mulig belastning på ryggen.https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/loop_105_1_simple_20180430_144330.mp422018-04-30yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/scandura-105https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/cover_105_1_simple_20180430_144339.pngScândura„Scândura”, împreună cu toate variantele ei, este considerată a fi unul dintre cele mai bune 5 exerciții, în ceea ce privește eficiența în antrenarea zonei centrale a trunchiului și, în special, a mușchilor abdominali, fără suprasolicitarea coloanei vertebrale, ce apare adesea la executarea abdomenelor clasice (în special, dacă se utilizează o tehnică incorectă). Dificultatea acestui exercițiu nu constă în mișcare, cât în menținerea poziției „drepte” pentru o anumită perioadă de timp, contractând, în același timp, mușchii trunchiului (abdominali și oblici, precum și mușchii lombari). Acest exercițiu este absolut necesar pentru aceia care vor să își îmbunătățească mușchii abdominali, reducând, în același timp, la minim solicitarea coloanei vertebrale.https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/loop_105_1_simple_20180430_144330.mp422018-04-30yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/σανιδα-105https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/cover_105_1_simple_20180430_144339.pngΣανίδαΗ “Σανίδα” και όλες οι παραλλαγές της θεωρούνται από τις καλύτερες 5 ασκήσεις από την άποψη της αποτελεσματικότητας ως άσκηση στο κεντρικό τμήμα του κορμού, ειδικα στους κοιλιακούς, χωρίς να επιβαρύνεται η σπονδυλική στήλη, όπως συχνά συμβαίνει με την κλασική Έκταση προς τα Πάνω (ιδίως αν πραγματοποιηθεί με μια λανθασμένη τεχνική). Η δυσκολία αυτής της άσκησης δεν είναι τόσο πολύ στην κίνηση, όπως στην διατήρηση σε "ευθεια" θέση για ένα ορισμένο χρονικό διάστημα και προαιρετικά να συστέλλονται οι μυς του κορμού (κοιλιακούς και τους πλάγια και οσφυϊκους κοιλιακούς) την ίδια στιγμή. Αυτή η άσκηση είναι ένα "MUST" για όσους θέλουν να βελτιώσουν τους κοιλιακούς μυς, αλλά θέλουν να μειώσουν το φορτίο στην πλάτη τους στο ελάχιστο.https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/loop_105_1_simple_20180430_144330.mp422018-04-30yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/प्लैंक-105https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/cover_105_1_simple_20180430_144339.pngप्लैंक"प्लैंक" और उसके सभी प्रकारों को धड़ के केंद्रीय भाग की कसरत के लिए कुशलता की दृष्टि से सर्वोत्तम 5 व्यायामों में गिना जाता है, विशेष तौर पर पेट की पेशियों के लिए, रीढ की हड्डी पर अधिक जोर दिए बिना जैसा कि अक्सर क्लासिक सिट अप में होता है (विशेष कर यदि उसे गलत तकनीक से किया गया हो). इस व्यायाम की कठिनाई गति में इतनी नहीं है, जितनी किसी नियत समय के लिए "इन लाइन" स्थिति बनाए रखने और धड़ की पेशियों (ऐब्डॉमिनल और ऑब्लिक तथा लंबार ऐब्डॉमिनल्स) को एक ही समय में स्वैच्छिक रूप से संकुचित करने में होती है। यह व्यायाम उन लोगों के लिए "अनिवार्य" है जो अपने पेट की पेशियों को सुधारना चाहते हैं लेकिन अपनी पीठ पर वज़न को न्यूनतम तक कम करना चाहते हैं।https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/loop_105_1_simple_20180430_144330.mp422018-04-30yesnoP4Phttps://passion4profession.net/id/latihan/perut/265-105https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/cover_105_1_simple_20180430_144339.png265267https://p4ppullzone.b-cdn.net/api_v2/exercises/105/trainer_media/loop_105_1_simple_20180430_144330.mp422018-04-30yesnoP4Phttps://passion4profession.net/en/exercises/triceps/tricep-bench-dips-106https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/cover_106_1_simple__20170206_095410.pngTricep bench dipsTricep bends, better known as “Dips”, are exercises that are well known and appreciated for the work done on triceps, pectorals and front deltoids. Among the different variations of "Dips", this is particularly suitable for both workouts at a gym or at home because, if you do not have a fitness bench, you can use any other type of support, such as a simple chair.https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/loop_106_1_simple_20170112_110500.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/tricipiti/piegamento-tricipiti-su-panca-106https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/cover_106_1_simple__20170206_095410.pngPiegamento tricipiti su pancaI piegamenti dei tricipiti, meglio conosciuti come “Dip” rappresentano un esercizio molto conosciuto e apprezzato per il lavoro che viene svolto su tricipiti, pettorali e fasci anteriori del deltoide. Tra le diverse varianti di “Dips”, questa è particolarmente adatta sia per un allenamento in palestra, sia per un allenamento a casa, in quanto, qualora non si disponga di una panca da fitness, è possibile utilizzare qualsiasi altro tipo di sostegno, come una semplice sedia.https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/loop_106_1_simple_20170112_110500.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/triceps/flexion-de-triceps-en-el-banco-106https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/cover_106_1_simple__20170206_095410.pngFlexión de tríceps en el bancoLas flexiones de tríceps, más conocidas como "descensos", constituyen un ejercicio muy conocido y apreciado para el trabajo de desarrollo de tríceps, pectorales y la parte anterior del deltoides. Entre los diferentes tipos de "descensos", este resulta especialmente adecuado, tanto para una sesión de ejercicios en el gimnasio como una sesión de ejercicios en casa, pues si no tienes un banco de fitness, puedes utilizar cualquier otro tipo de apoyo, como una simple silla.https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/loop_106_1_simple_20170112_110500.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/triceps/flexion-des-triceps-sur-banc-106https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/cover_106_1_simple__20170206_095410.pngFlexion des triceps sur bancLes flexions des triceps, mieux connues sous le nom de « dip » constituent un exercice bien connu et apprécié pour le travail qui est effectué sur les triceps, les pectoraux et les portions antérieures des deltoïdes. Cette variante des différents « dips » est particulièrement adaptée à la fois pour une séance d'entraînement en salle ou pour une séance d'entraînement à la maison, car si vous ne disposez pas d'un banc de musculation, vous pouvez utiliser n'importe quel autre type de support, comme une simple chaise.https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/loop_106_1_simple_20170112_110500.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/trizeps/trizeps-beugen-106https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/cover_106_1_simple__20170206_095410.pngTrizeps-BeugenTrizeps-Beugen, auch als „Dip“ bekannt, stellen eine sehr bekannte und beliebte Übung zum Trainieren des Trizeps, der Brustmuskulatur und der vorderen Fasern des Deltamuskels dar. Mit den verschiedenen Varianten von Trizeps-Beugen sind diese Übungen besonders für ein Training im Studio ebenso wie für ein Training zu Hause geeignet, wobei – wenn man nicht über eine Trainingsbank verfügt – auch jede andere Art von Stütze, wie zum Beispiel ein einfacher Stuhl, verwendet werden kann.https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/loop_106_1_simple_20170112_110500.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/triceps/flexao-de-triceps-com-banco-106https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/cover_106_1_simple__20170206_095410.pngFlexão de tríceps com bancoAs flexões de tríceps, mais conhecidas como “Dip”, são um exercício muito popular e apreciado para trabalhar os tríceps, os peitorais e os feixes anteriores do deltoide. Dentre as diversas variantes de “Dips”, esta é particularmente adequada tanto para o treinamento em academia quanto para treinamento em casa, pois, caso você não tenha à sua disposição um banco de fitness, é possível utilizar qualquer outro tipo de apoio, como uma simples cadeira.https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/loop_106_1_simple_20170112_110500.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/трицепс/прогибание-от-скамьи-с-нагрузкои-на-трицепсы-106https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/cover_106_1_simple__20170206_095410.pngПрогибание от скамьи с нагрузкой на трицепсыУпражнение с прогибанием для трицепсов, или отжимание – хорошо известно и высоко ценится за нагрузку, оказываемую во время его выполнения на трицепсы, большие грудные мышцы и передние фасции дельтовидной мышцы. Этот вид отжимания подходит как для занятий в спортзале, так и дома, поскольку, даже если у вас нет скамьи для фитнеса, можете использовать любую другую опору, например, простой стул.https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/loop_106_1_simple_20170112_110500.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/triseps/bank-uzerinde-triseps-egilme-106https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/cover_106_1_simple__20170206_095410.pngBank üzerinde triseps eğilmeDaha çok "Dip" olarak bilinen triseps eğilme, çok bilindik bir egzersiz olup triseps, göğüs kasları ve delta kaslarının ön liflerine yönelik işlevi dolayısıyla çok da takdir edilir. "Dips"in farklı varyasyonları arasında, ki bilhassa hem bir spor salonunda hem de bir fitnes bankının olmadığı durumda evde de gerçekleştirilebilecek bir antrenman için uygun olup, basit bir sandalye gibi başka her türlü destek kullanımı mümkündür.https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/loop_106_1_simple_20170112_110500.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/العضلة-الثلاثية/انحناء-العضلة-الثلاثية-في-مؤخرة-العضد-على-الجهاز-106https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/cover_106_1_simple__20170206_095410.pngانحناء العضلة الثلاثية في مؤخرة العضد على الجهازتشكل انحناءات العضلة الثلاثية في مؤخرة العضد والمعروفة بشكل أفضل ك "DIP" تمريناً معروفاً ومثمناً للتدريب الذي يتم على العضلة الثلاثية في مؤخرة العضد وعضلات الصدر والأجزاء الأمامية من عضلة الكتف. من بين المتغيرات المتعددة من "DIPS" فإن هذه هي الأنسب بشكل خاص للتدريب في الصالات الرياضية أو للتدريب في البيت خصوصاً، وعندما لا يكون جهاز التدريب متوفراُ فإنه من الممكن استخدام أي نوع من أدوات الارتكاز كالكرسي على سبيل المثالhttps://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/loop_106_1_simple_20170112_110500.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/上腕三頭筋/トレーニングベンチを使った上腕三等筋曲げ-106https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/cover_106_1_simple__20170206_095410.pngトレーニングベンチを使った上腕三等筋曲げ「ディップス」の名でよく知られる上腕三等筋曲げは、よく知られているエクササイズで、上腕三等筋、胸筋、三角筋前方筋束を鍛えるのに効果的です。 ディップスの数あるバリエーションの中でも、特にこのエクササイズは、トレーニングベンチがない場合、他の支え、たとえば、椅子のような簡単なものでも利用することが出来るため、スポーツジムでのトレーニングだけでなく家でのトレーニングにも向いています。https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/loop_106_1_simple_20170112_110500.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/삼두근/벤치를-사용하는-삼두근-운동-106https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/cover_106_1_simple__20170206_095410.png벤치를 사용하는 삼두근 운동“Dip”으로도 알려져 있는 삼두근 푸쉬업 운동은 삼두근, 흉근 및 전방 삼각근을 단련하는 유명한 운동입니다. 다양한 "Dip” 변형 운동은 피트니스 시설에서는 물론 전문적인 피트니스 벤치가 없는 경우 단순히 의자만을 사용해서도 운동이 가능하므로 집에서도 충분히 운동할 수 있습니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/loop_106_1_simple_20170112_110500.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/triceps/cwiczenie-miesni-trojgłowych-wykonywane-na-ławce-106https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/cover_106_1_simple__20170206_095410.pngĆwiczenie mięśni trójgłowych wykonywane na ławceĆwiczenie mięśni trójgłowych, występujące często pod nazwą „dip”, jest ćwiczeniem znanym i docenianym w związku z pracą wykonywaną przez mięśnie trójgłowe, klatki piersiowej i przednie pasma mięśnia naramiennego. Zaprezentowany tu „Dip” nadaje się do trenowania zarówno na siłowni, jak i w domu, gdyż w przypadku gdy nie dysponujemy ławką do ćwiczeń, możemy wykorzystać podporę innego rodzaju, na przykład zwykłe krzesło.https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/loop_106_1_simple_20170112_110500.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/三头肌/三头肌板凳弯曲训练-106https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/cover_106_1_simple__20170206_095410.png三头肌板凳弯曲训练三头肌弯曲训练亦称为“Dip”，是一项广为人知的训练，由于其三头肌、胸肌和三角肌前束锻炼效果突出而被推崇。 “Dips”有多种形式，唯这一种在健身馆和家中都广获采用。因为如果你没有健身板凳，则可以使用某种别的支撑物，比如简单的椅子。https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/loop_106_1_simple_20170112_110500.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/triceps/triceps-bankdrukken-106https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/cover_106_1_simple__20170206_095410.pngTriceps bankdrukkenBuigingen van de triceps, ook wel bekend als “dips”, zijn oefeningen die erg bekend zijn en gewaardeerd worden om de invloed op de triceps, borstspieren en voorste deltaspieren. Tussen de verschillende variaties van “dips” is deze in het bijzonder geschikt voor zowel workouts bij een sportschool of thuis. Als je geen fitnessbank hebt, dan kun je een andere vorm van ondersteuning gebruiken, zoals een eenvoudige stoel.https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/loop_106_1_simple_20170112_110500.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/triceps/triceps-bankdips-106https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/cover_106_1_simple__20170206_095410.pngTriceps bänkdipsTricepsböjar, bättre kända som “Dips”, är övningar som är välkända och uppskattade för det arbete som de utför på triceps, bröstmusklerna och främre deltoids. Bland de olika varianterna av "Dips", är denna särskilt lämplig för både träning på ett gym eller hemma eftersom, om du inte har en gymbänk, kan du använda någon annan typ av stöd, som en enkel stol.https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/loop_106_1_simple_20170112_110500.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/triceps/tricep-bench-dips-106https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/cover_106_1_simple__20170206_095410.pngTricep bench dipsTriceps bends, bedre kendt som ‘Dips’, er velkendte og værdsatte for deres virkning på triceps, brystmusklerne og de forreste deltoider. Blandt de forskellige varianter af ”Dips”, passer denne både til træning i et motionscenter eller hjemme, da du kan anvende enhver form for støtte, for eksempel en simpel stol, hvis du ikke har en motionsbænk.https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/loop_106_1_simple_20170112_110500.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/ojennuslihas/ojentajalihaksen-penkkidippi-106https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/cover_106_1_simple__20170206_095410.pngOjentajalihaksen penkkidippiOjentajalihaksen taitot, jotka tunnetaan paremmin nimellä “dippi”, ovat tunnettuja ja arvostettuja käsivarren ojentajalihaksia, rintalihaksia ja kolmipäisen hartialihaksen etuosaa treenaavia harjoituksia. Erilaisten dippimuunnelmien joukosta seuraava soveltuu erityisen hyvin niin sali- kuin kotitreeneihin, koska jos sinulla ei ole salipenkkiä, voit käyttää mitä tahansa muuta tukea, kuten tavallista tuolia.https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/loop_106_1_simple_20170112_110500.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/triceps/benkdips-for-triceps-106https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/cover_106_1_simple__20170206_095410.pngBenkdips for tricepsTricepsbøy, bedre kjent som “Dips”, er øvelser som er velkjente og verdsatte for hvordan de trener opp triceps, brystmuskler og de fremre deltamusklene. Blant de forskjellige variasjonene av "Dips" er denne øvelsen spesielt egnet for øvelser på treningssenteret eller hjemme, fordi du kan støtte deg på hva som helst dersom du ikke har en treningsbenk, som for eksempel en stol.https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/loop_106_1_simple_20170112_110500.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/triceps/flotari-inverse-pentru-tricepsi-106https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/cover_106_1_simple__20170206_095410.pngFlotări inverse pentru tricepșiExercițiile pentru tricepși, cunoscute mai bine sub numele de „flotări inverse”, sunt exerciții renumite și apreciate pentru modul în care modelează tricepșii, pectoralii și deltoizii frontali. Dintre diversele variante ale „flotărilor inverse”, aceasta este în mod special potrivită atât pentru antrenamentele efectuate la sală, cât și pentru cele efectuate acasă, deoarece, în cazul în care nu dețineți o bancă de fitness, puteți utiliza orice alt tip de suport, precum un scaun oarecare.https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/loop_106_1_simple_20170112_110500.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/τρικεφαλος/παγκος-τρικεφαλων-106https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/cover_106_1_simple__20170206_095410.pngΠάγκος τρικέφαλωνΟ πάγκος τρικέφαλων, καλύτερα γνωστός ως 'κάθισμα', είναι ασκήσεις που είναι πολύ γνωστές και εκτιμώνται για το έργο που κανουν στους τρικέφαλους, θωρακικούς και εμπρόσθιους δελτοειδείς. Μεταξύ των διαφόρων παραλλαγών των ΄καθισμάτων', αυτό είναι ιδιαίτερα κατάλληλο και για τις δύο προπονήσεις τόσο στο γυμναστήριο αλλά και στο σπίτι, γιατι εάν δεν έχετε έναν πάγκο γυμναστικής, μπορείτε να χρησιμοποιήσετε οποιοδήποτε άλλο είδος στήριξης, όπως μια απλή καρέκλα.https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/loop_106_1_simple_20170112_110500.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/ट्राइसेप्स/ट्राइसेप्स-बेंच-डिप्स-106https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/cover_106_1_simple__20170206_095410.pngट्राइसेप्स बेंच डिप्सट्राइसेप बेंड्स, जिन्हें “डिप्स” के नाम से बेहतर जाना जाता है, ट्राइसेप्स, पेक्टोरल और सामने की डेल्टॉइड पेशियों पर किए जाने वाले काम के लिए मशहूर और सराहनीय हैं। “डिप्स” के विभिन्न प्रकारों में से, यह व्यायामशाला में या घर पर कसरत दोनों के लिए खास तौर पर उपयुक्त है क्योंकि, यदि आपके पास फिटनेस बेंच नहीं है तो आप सादी कुर्सी जैसे किसी भी अन्य प्रकार के सहारे का उपयोग कर सकते हैं।https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/loop_106_1_simple_20170112_110500.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/trisep/271-106https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/cover_106_1_simple__20170206_095410.png271273https://p4ppullzone.b-cdn.net/api_v2/exercises/106/trainer_media/loop_106_1_simple_20170112_110500.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/pectorals/push-ups-with-torso-rotation-107https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/cover_107_1_simple__20171130_140721.jpgPush-ups with torso rotationThis is a more complicated version of classic “push-ups”. In addition to intensely training the pectorals, their correct performance helps strengthen the central part of the body and also works on the shoulders. Push-ups with rotation are especially indicated for people who practice sports requiring frequent bending of the torso, balance and great stability in the central part of the body. In fact, the most obvious results are stabilization of the shoulders and the strengthening of all torso muscles.https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/loop_107_1_simple_20171130_140721.mp482017-11-30yesnoP4Phttps://passion4profession.net/it/esercizi/pettorali/flessioni-con-rotazione-del-busto-107https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/cover_107_1_simple__20171130_140721.jpgFlessioni con rotazione del bustoQueste flessioni sono una variante più complessa dei classici “push-up”. Oltre ad allenare con intensità i pettorali, la loro corretta esecuzione aiuta a rafforzare la parte centrale del corpo lavorando anche sulle spalle. Le flessioni con rotazione sono particolarmente indicate per chi pratica sport che richiedono frequenti flessioni del torso, equilibrio e grande stabilità nella parte centrale del corpo. I risultati più evidenti sono infatti la stabilizzazione delle spalle e il rafforzamento di tutti i muscoli del torso.https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/loop_107_1_simple_20171130_140721.mp482017-11-30yesnoP4Phttps://passion4profession.net/es/ejercicios/pectorales/flexiones-con-rotacion-del-torso-107https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/cover_107_1_simple__20171130_140721.jpgFlexiones con rotación del torsoEstas flexiones son una variante más compleja de las clásicas flexiones de brazos. Además de trabajar con intensidad los pectorales, la correcta ejecución ayuda a fortalecer la parte central del cuerpo a la vez que se ejercitan los hombros. Las flexiones con rotación son idóneas para quienes practican deportes que requieren flexión del torso frecuente, equilibrio y estabilidad en la parte central del cuerpo. De hecho, los resultados principales son la estabilización de los hombros y el fortalecimiento de toda la musculatura del torso.https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/loop_107_1_simple_20171130_140721.mp482017-11-30yesnoP4Phttps://passion4profession.net/fr/exercices/pectoraux/flexions-avec-rotation-du-torse-107https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/cover_107_1_simple__20171130_140721.jpgFlexions avec rotation du torseCes flexions sont une variante plus complexe des classiques «push-up». En plus d’entraîner intensément les pectoraux, leur bonne exécution contribue à renforcer la partie centrale du corps en travaillant également vos épaules. Les flexions avec rotation sont particulièrement indiquées à ceux qui pratiquent des sports nécessitant de fréquentes flexions du torse, de l’équilibre et une grande stabilité dans la partie centrale du corps. Les résultats plus évidents concernent en effet la stabilisation des épaules et le renforcement des muscles du torse.https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/loop_107_1_simple_20171130_140721.mp482017-11-30yesnoP4Phttps://passion4profession.net/de/uebungen/brust/beugen-mit-rotation-des-oberkorpers-107https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/cover_107_1_simple__20171130_140721.jpgBeugen mit Rotation des OberkörpersDiese Beugen sind eine komplexere Variante der klassischen „Push-up“. Sie trainieren nicht nur intensiv die Brustmuskeln, sondern helfen bei korrekter Ausführung auch, den mittleren Teil des Körpers zu festigen und die Schultern mit einzubeziehen. Die Beugen mit Rotation eignen sich besonders für Sportler, denen häufige Beugen des Oberkörpers, Gleichgewicht und viel Stabilität im zentralen Körperbereich abverlangt werden. Die augenfälligsten Ergebnisse sind dabei die Festigung der Schultern und die Kräftigung aller Brustmuskeln.https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/loop_107_1_simple_20171130_140721.mp482017-11-30yesnoP4Phttps://passion4profession.net/pt/exercicios/peitorais/flexoes-com-rotacao-de-tronco-107https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/cover_107_1_simple__20171130_140721.jpgFlexões com rotação de troncoEstas flexões são uma variante mais complexa dos clássicos “push-up”. Além de treinar intensamente os peitorais, a sua correta execução ajuda a reforçar a parte central do corpo, trabalhando também os ombros. As flexões com rotação são particularmente indicadas para aqueles que praticam esportes que exigem flexões frequentes do torso, equilíbrio e grande estabilidade na parte central do corpo. De fato, os resultados mais evidentes são a estabilização dos ombros e o fortalecimento de todos os músculos do torso.https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/loop_107_1_simple_20171130_140721.mp482017-11-30yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/грудь/отжимания-с-вращением-торса-107https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/cover_107_1_simple__20171130_140721.jpgОтжимания с вращением торсаЭто упражнение является более сложной разновидностью классических отжиманий. Помимо интенсивной тренировки грудных мышц, верное выполнение этого упражнения помогает укрепить центральную часть тела, давая нагрузку в том числе на плечи. Отжимания с вращением особенно рекомендованы тем, кто практикует виды спорта, требующие постоянного сгибания торса, равновесия и высокой устойчивости центральной части тела. Видимым результатом станет укрепление плеч и всех мышц торса.https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/loop_107_1_simple_20171130_140721.mp482017-11-30yesnoP4Phttps://passion4profession.net/tr/egzersizler/gogus/govdeyi-dondurerek-sınav-cekme-107https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/cover_107_1_simple__20171130_140721.jpgGövdeyi döndürerek şınav çekmeBu şınav çekme yöntemi klasik "şınav çekme"dan daha karmaşık bir yöntemdir. Göğüs bölgesini yoğun bir şekilde çalıştırmanın yanı sıra, doğru bir uygulama, omuzlar üzerinde de çalışarak vücudun merkez kısmını güçlendirmeye yardımcı olur. Dönüş yöntemi ile şınav çekme özellikle, vücudun merkez bölgesinde büyük bir istikrar ve denge kuran şınav yöntemi gerektiren sporları yapanlar için uygundur. En belirgin sonuçlar da omuzları dengede tutması ve gövdenin tüm kasların güçlendirilmesidir.https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/loop_107_1_simple_20171130_140721.mp482017-11-30yesnoP4Phttps://passion4profession.net/ar/tamarin/الصدر/ضغط-مع-تدوير-الجزء-العلوي-من-الجسم-107https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/cover_107_1_simple__20171130_140721.jpgضغط مع تدوير الجزء العلوي من الجسمتشكل هذه الحركات تغييراً أكثر تعقيداً من عمليات الضغط التقليدية فبالإضافة إلى تمرين عضلات الصدر بكثافة فإن تنفيذها الصحيح يساعد على تقوية المنطقة الوسطى من الجسم وذلك أيضاً من خلال العمل على الكتفين. إن عملية الضغط مع تدوير الجزء العلوي من الجسم هي عملية موصى بها لمن يمارس الرياضة التي تتطلب ضغط متكرر للنصف الأمامي العلوي من الجسم والتوازن والثبات الكبير في المنطقة الوسطى من الجسم. إن النتائج الأكثر وضوحاً هي ثبات الكتفين وتقوية جميع عضلات النصف العلوي الأمامي من الجسمhttps://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/loop_107_1_simple_20171130_140721.mp482017-11-30yesnoP4Phttps://passion4profession.net/ja/exercises/胸筋/上半身回転付き-腕立て伏せ-107https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/cover_107_1_simple__20171130_140721.jpg上半身回転付き 腕立て伏せこの腕立て伏せは、典型的な「プッシュ・アップ」のもっと複雑なバリエーションの一つです。胸部を強力に鍛えるほか、このエクササイズを正しく行うことにより、肩にも働きかけ、体の中央部を強化します。 上半身回転付き腕立て伏せは、上半身の頻繁な屈折と体の中心のバランスと安定性を必要とするため、スポーツを行っている方に特にお勧め致します。 明白な効果は、肩の安定化と上半身のすべての筋肉の強化です。https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/loop_107_1_simple_20171130_140721.mp482017-11-30yesnoP4Phttps://passion4profession.net/ko/exercises/가슴/상반신을-돌리는-굴신-체조-107https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/cover_107_1_simple__20171130_140721.jpg상반신을 돌리는 굴신 체조이 굴신 체조는 전통적인 “푸쉬업”이 더 복합된 변형입니다. 가슴 근육을 집중적으로 운동 시킬 뿐만 아니라, 올바른 훈련은 어깨도 운동하게 하면서 신체의 가운데 부분을 강화 시키도록 돕습니다. 상체를 돌리는 굴신 체조는 사실상 상체를 자주 돌리고, 신체의 중심부분에 균형과 큰 안정감을 요구하는 운동을 하는 사람들을 위한 것입니다. 가장 확실한 결과는 바로 어깨를 안정시키는 것과 상체의 모든 근육을 강하게 하는 것입니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/loop_107_1_simple_20171130_140721.mp482017-11-30yesnoP4Phttps://passion4profession.net/pl/cwiczenia/klatka/pompki-z-obrotem-tułowia-107https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/cover_107_1_simple__20171130_140721.jpgPompki z obrotem tułowiaPompki te są bardziej złożonym wariantem „pompek” klasycznych. Oprócz intensywnego trenowania mięśni klatki piersiowej, prawidłowo wykonywane wzmacniają centralną część ciała, również mięśnie pleców. Pompki z obrotem są wskazane szczególnie dla osób uprawiających sporty, które wymagają dużej ruchomości tułowia, równowagi i stabilności w środkowej części tułowia. Do najbardziej oczywistych rezultatów tych ćwiczeń należy wyraźna stabilizacja pleców oraz wzmocnienie wszystkich mięśni tułowia.https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/loop_107_1_simple_20171130_140721.mp482017-11-30yesnoP4Phttps://passion4profession.net/zh/exercises/胸肌/躯干旋转弯曲-107https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/cover_107_1_simple__20171130_140721.jpg躯干旋转弯曲这类弯曲运动是经典“俯卧撑”的一种更复杂的演变。除了可以训练胸肌强度外，正确进行此项运动还将有助于加强包括肩膀在内的躯体中央部分的机能。 旋转弯曲特别适合于锻炼躯干频繁弯曲机能的人群，对加强身体中央部分的平衡性和稳定性有较大帮助。 其实这类练习最明显的成果就是提升肩膀稳定性及加强躯干肌肉。https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/loop_107_1_simple_20171130_140721.mp482017-11-30yesnoP4Phttps://passion4profession.net/nl/oefeningen/borst/push-ups-met-draaiing-van-de-romp-107https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/cover_107_1_simple__20171130_140721.jpgPush-ups met draaiing van de rompEr bestaat een ingewikkeldere versie van de klassieke “push-ups”. Naast dat de borstspieren intens worden getraind, helpt een correcte uitoefening ook bij het versterken van de romp en de schouders. Push-ups met draaiing zijn in het bijzonder geschikt voor mensen die regelmatig sporten beoefenen die het frequent buigen van de romp, een goede balans en een hoog niveau van stabiliteit vereisen. De meest voor de hand liggende resultaten zijn in feite de stabilisatie van de schouders en de versterking van de rompspierenhttps://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/loop_107_1_simple_20171130_140721.mp482017-11-30yesnoP4Phttps://passion4profession.net/sv/ovningar/brost/armhavningar-med-rotation-av-torso-107https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/cover_107_1_simple__20171130_140721.jpgArmhävningar med rotation av torsoDetta är en mer komplicerad variant ab de klassiska "armhävningarna”. Förutom att intensivt träna pectoralerna hjälper deras korrekta funktion att stärka den centrala delen av kroppen och fungerar även på axlarna. Armhävningar med rotation är särskilt lämpliga för människor som utövar sport som kräver täta böjningar av bålen, balans och stor stabilitet i den centrala delen av kroppen. I själva verket är de mest uppenbara resultaten stabilisering av axlarna och ökad styrka för alla torso-muskler.https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/loop_107_1_simple_20171130_140721.mp482017-11-30yesnoP4Phttps://passion4profession.net/da/ovelser/bryst/armbøjninger-med-rotation-af-overkroppen-107https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/cover_107_1_simple__20171130_140721.jpgArmbøjninger med rotation af overkroppenDette er en mere kompliceret udgave af de klassiske ”armbøjninger”. Udover at brystmuskulaturen trænes intensivt, hjælper den korrekte udførelse med at styrke kroppens centrale del, samt skuldrene. Armbøjninger med rotation, er især aktuelle for personer der dyrker en sportsgren som kræver hyppig rotation af overkroppen, balance og god stabilitet i kroppens centrale del. Faktisk, er de mest iøjnefaldende resultater stabiliseringen af skuldrene, samt styrkelsen af alle overkroppens muskler.https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/loop_107_1_simple_20171130_140721.mp482017-11-30yesnoP4Phttps://passion4profession.net/fi/liikkeet/rinta/punnerrus-ja-vartalon-kierto-107https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/cover_107_1_simple__20171130_140721.jpgPunnerrus ja vartalon kiertoTämä on klassisen punnerruksen monimutkaisempi versio. Se treenaa tehokkaasti rintalihaksia, mutta oikein tehtynä se auttaa myös vahvistamaan keskivartaloa ja kehittää hartioita. Punnerruksia vartalon kierrolla suositellaan erityisesti niille, jotka harrastavat vartalon kiertoja, tasapainoa ja keskivartalon suurta vakautta vaativia urheilulajeja. Tämän harjoituksen keskeisimpiä tuloksia ovat itse asiassa hartioiden vakauttaminen ja kaikkien keskivartalon lihasten vahvistuminen.https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/loop_107_1_simple_20171130_140721.mp482017-11-30yesnoP4Phttps://passion4profession.net/nb/ovelser/bryst/push-ups-med-overkroppsrotasjon-107https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/cover_107_1_simple__20171130_140721.jpgPush-ups med overkroppsrotasjonDette er en mer komplisert versjon av klassiske “push-ups”. Med riktig utføring vil øvelsen i tillegg til å være en intens pectoraltrening også bidra til å styrke kroppens midtre, og trene skuldrene. Push-ups med rotasjon er spesielt egnet for folk som driver med sport som krever mye overkroppsbøying, balanse og stabilitet fra kroppens midtre del. De mest åpenbare resultatene er faktisk stabilisering av skuldrene og styrking av overkroppsmusklene.https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/loop_107_1_simple_20171130_140721.mp482017-11-30yesnoP4Phttps://passion4profession.net/ro/exercitii/pectorali/flotari-cu-rotirea-trunchiului-107https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/cover_107_1_simple__20171130_140721.jpgFlotări cu rotirea trunchiuluiAceasta este o versiune mai complicată a „flotărilor” clasice. Pe lângă antrenarea intensă a mușchilor pectorali, executarea lor corectă ajută la întărirea zonei centrale a corpului și, de asemenea, lucrează asupra umerilor. Flotările cu rotirea trunchiului sunt indicate în special persoanelor care practică sporturi ce necesită îndoirea frecventă a trunchiului, echilibru și o mare stabilitate în zona centrală a corpului. De fapt, cele mai evidente rezultate sunt stabilizarea umerilor și întărirea tuturor mușchilor trunchiului.https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/loop_107_1_simple_20171130_140721.mp482017-11-30yesnoP4Phttps://passion4profession.net/el/askiseis/στηθος/push-ups-με-περιστροφη-του-κορμου-107https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/cover_107_1_simple__20171130_140721.jpgPush-ups με περιστροφή του κορμούΑυτή είναι μια πιο περίπλοκη εκδοχή των κλασικών “push-ups". Επιπλέον με την εντατική προπόνηση στους θωρακικούς, η σωστή τους απόδοση βοηθά στην ενίσχυση του κεντρικού τμήματος του σώματος και επίσης έχει αποτέλεσμα με τους ώμους. Τα puush-ups με περιστροφή ενδείκνυνται ειδικά για τους ανθρώπους που ασκούν αθλήματα που απαιτούν συχνή κάμψη του κορμού, ισορροπία και μεγάλη σταθερότητα στο κεντρικό τμήμα του σώματος. Στην πραγματικότητα, τα πιο εμφανή αποτελέσματα είναι η σταθεροποίηση των ώμων και η ενίσχυση όλων των μυών του κορμού.https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/loop_107_1_simple_20171130_140721.mp482017-11-30yesnoP4Phttps://passion4profession.net/hi/vyayam/छाती/धड़-के-घुमाव-के-साथ-डंड-107https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/cover_107_1_simple__20171130_140721.jpgधड़ के घुमाव के साथ “डंड”यह आदर्श “पुश-अप्स” का एक अधिक जटिल संस्करण है। पेक्टोरल पेशियों की गहन कसरत के अलावा, इन्हें सही ढंग से करने से शरीर के केन्द्रीय भाग को मजबूत करने में मदद मिलती है और कंधों की भी कसरत होती है। घुमाव के साथ पुश-अप्स की अनुशंसा विशेष तौर पर उन लोगों के लिए की जाती है जो ऐसे खेलों का अभ्यास करते हैं जिनमें धड़ को बारंबार मोड़ने, संतुलन और शरीर के केंद्रीय भाग को बड़ी स्थिरता देने की जरूरत होती है। वास्तव में, सबसे स्पष्ट परिणाम हैं, कंधों का स्थिरीकरण और धड़ की सभी पेशियों का मजबूत बनना।https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/loop_107_1_simple_20171130_140721.mp482017-11-30yesnoP4Phttps://passion4profession.net/id/latihan/dada/577-107https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/cover_107_1_simple__20171130_140721.jpg577579https://p4ppullzone.b-cdn.net/api_v2/exercises/107/trainer_media/loop_107_1_simple_20171130_140721.mp482017-11-30yesnoP4Phttps://passion4profession.net/en/exercises/glutes/squats-up-against-the-wall-108https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/cover_108_1_simple__20161221_113836.pngSquats up against the wallSquats up against the wall is one of the best exercises for quads. Also known as the Roman Chair, this move increases lower body strength and improves your balance. The main muscles targeted are the buttocks, calves, and quadriceps. This exercise is widely used in sports that require strong quads, such as skiing, boat racing, ice hockey, and fencing. It's also popular among bodybuilders and fitness models. When done regularly, it increases isometric strength and endurance, shapes your legs, and makes you stronger overall.https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/loop_108_1_simple_20170112_111939.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/glutei/squat-appoggiato-alla-parete-108https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/cover_108_1_simple__20161221_113836.pngSquat appoggiato alla pareteLo squat appoggiato alla parete è uno dei migliori esercizi per i quadricipiti. Conosciuto anche come la Sedia Romana, questa mossa aumenta la forza del corpo inferiore e migliora il vostro equilibrio. I principali muscoli interessati sono i glutei, i polpacci e i quadricipiti. Questo esercizio è ampiamente usato negli sport che richiedono forti quadricipiti, come lo sci, il canottaggio, l’hockey su ghiaccio, e la scherma. È anche popolare tra i culturisti e i modelli del fitness. Una volta fatto regolarmente, aumenta la forza isometrica e la resistenza, modella le gambe, e ti rende più forte nel complesso.https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/loop_108_1_simple_20170112_111939.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/gluteos/sentadilla-apoyada-en-la-pared-108https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/cover_108_1_simple__20161221_113836.pngSentadilla apoyada en la paredLa sentadilla de pared es uno de los mejores ejercicios para los cuádriceps. Este movimiento, también conocido como silla romana, aumenta la fuerza del tren inferior del cuerpo y mejora el equilibrio. Los músculos principales a los que se dirige son los glúteos, las pantorrillas y los cuádriceps. Este ejercicio se utiliza ampliamente en los deportes que requieren cuádriceps fuertes, como el esquí, las carreras de lanchas, el hockey sobre hielo y la esgrima. También es popular entre los culturistas y los modelos de fitness. Cuando se hace habitualmente, aumenta la fuerza y resistencia isométrica, moldea las piernas y aumenta la fuerza general.https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/loop_108_1_simple_20170112_111939.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/fessiers/squat-appuye-au-mur-108https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/cover_108_1_simple__20161221_113836.pngSquat appuyé au murL’exercice assis contre le mur est l'un des meilleurs exercices pour les quadriceps. Également connu sous le nom de la chaise romaine, ce mouvement augmente la force au niveau du bas du corps et améliore votre équilibre. Les principaux muscles ciblés sont les fesses, les mollets et les quadriceps. Cet exercice est largement utilisé dans les sports nécessitant de forts quadriceps, comme le ski, les courses de bateaux, le hockey sur glace et l’escrime. Cet exercice est également populaire parmi les culturistes et les mannequins de fitness. Lorsqu’ils sont faits régulièrement, ils améliorent la force isométrique et l'endurance, façonnent vos jambes et vous rendent plus fort dans l'ensemble.https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/loop_108_1_simple_20170112_111939.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/gesaß/squat-mit-dem-rucken-zur-wand-108https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/cover_108_1_simple__20161221_113836.pngSquat mit dem Rücken zur WandSquat mit dem Rücken zur Wand ist eine der besten Übungen für die Oberschenkelmuskeln. Die Übung ist auch als „Römischer Stuhl“ bekannt, stärkt den Unterkörper und verbessert das Gleichgewicht. Vor allem die Pomuskeln, Waden und Oberschenkelmuskeln werden dabei trainiert. Diese Übung ist vor allem bei Sportarten beliebt, bei denen starke Oberschenkel gefragt sind, wie zum Beispiel bei Skifahren, Bootrennen, Eishockey und Fechten. Außerdem ist sie auch bei Bodybuildern und Fitnessmodels beliebt. Regelmäßig durchgeführt steigert das Wandsitzen die isometrische Stärke und Ausdauer, formt die Beine und stärkt den ganzen Körper.https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/loop_108_1_simple_20170112_111939.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/gluteos/exercicio-de-agachamento-squat-apoiado-a-parede-108https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/cover_108_1_simple__20161221_113836.pngExercício de agachamento (squat) apoiado à paredeO agachamento na parede é um dos melhores exercícios para os quadríceps. Também conhecido como Banco Romano, este movimento aumenta a força dos seus membros inferiores e melhora seu equilíbrio. Os principais músculos utilizados são os glúteos, panturrilhas e quadríceps. Este exercício é amplamente usado em esportes que exigem quadríceps fortes, tais como esqui, remo, hóquei no gelo e esgrima. Também é popular entre os fisiculturistas e modelos de fitness. Quando realizado regularmente, aumenta a força e resistência isométrica, torneia suas pernas e aumenta sua força geral.https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/loop_108_1_simple_20170112_111939.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/ягодицы/приседание-с-упором-в-стену-108https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/cover_108_1_simple__20161221_113836.pngПриседание с упором в стенуПриседание у стены — это одно из лучших упражнений для четырехглавых мышц. Этот упражнение, также известное как «Римский стул», увеличивает силу нижней части тела и улучшает ваше чувство равновесия. Основное воздействие оказывается на такие мышцы, как ягодицы, икры и четырехглавые мышцы. Это упражнение широко используется в тех видах спорта, для которых требуются сильные четырехглавые мышцы, а именно в лыжном спорте, гребле, хоккее и фехтовании. Оно также популярно среди культуристов и фитнес-моделей. При регулярном выполнении упражнение увеличивает изометрическую силу и выносливость, формирует ваши ноги и делает вас сильнее в целом.https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/loop_108_1_simple_20170112_111939.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/kalca/duvara-yaslanarak-comelme-108https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/cover_108_1_simple__20161221_113836.pngDuvara yaslanarak çömelmeDuvar oturuşu, kuadrisepsler için en iyi egzersizlerden biridir. Romalı Sandalyesi olarak da bilinen bu hareket, alt vücut gücünüzü arttırır ve dengenizi geliştirir. Hedeflenen ana kaslar, kalça, baldırlar ve kuadrisepslerdir. Bu egzersiz, kayak, bot yarışı, buz hokeyi ve eskrim gibi güçlü kuadriseps gerektiren sporlarda sıklıkla kullanılır. Ayrıca vücut geliştiriciler ve fitness modelleri arasında da popülerdir. Düzenli olarak yapıldığında, izometrik güç ve dayanıklılığı arttırır, bacaklarınızı şekillendirir ve sizi genel olarak daha güçlü kılar.https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/loop_108_1_simple_20170112_111939.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/الأرداف/تمرين-القرفصاء-مع-السند-على-الحائط-108https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/cover_108_1_simple__20161221_113836.pngتمرين القرفصاء مع السند على الحائطالجلوس إلى الحائط هو أحد أفضل التمارين للكواد. يعرف أيضاً باسم الكرسي الروماني، وهو يزيد من قوة النصف السفلي للجسم ويحسن توازنك. العضلات الرئيسية المستهدفة هي الأرداف والساقين، وعضلات الفخذ. يستخدم هذا التمرين على نطاق واسع في الألعاب الرياضية التي تتطلب كواد قوي، مثل التزلج، سباق القوارب، هوكي الجليد، والمبارزة. كما أنه يحظى بشعبية كبيرة بين عارضي كمال الأجسام واللياقة البدنية. عندما تتم تأديته بشكل منتظم، يزيد من قوة تساوي القياس والتحمل ويُشكّل ساقيك، ويجعلك أقوى بشكل عام.https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/loop_108_1_simple_20170112_111939.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/臀筋/壁スクワット-108https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/cover_108_1_simple__20161221_113836.png壁スクワットウォールシットは大腿四頭筋を鍛えるのに最適な運動のひとつです。この動きはローマンチェアとしても知られ、下半身を強化し、バランスを改善させます。対象となる主な筋肉は臀部、ふくらはぎ、四頭筋です。この運動はスキーやボートレース、アイスホッケー、フェンシング等の大腿四頭筋の強さが必要とされるスポーツで広く使用されています。また、ボディビルダーやフィットネスモデルにも人気があります。定期的に行うと、等尺性筋力や耐久性を向上させ、脚のシェイプアップになり、全体的な強度が高まります。https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/loop_108_1_simple_20170112_111939.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/둔근/벽에-대고-하는-스쿼트-108https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/cover_108_1_simple__20161221_113836.png벽에 대고 하는 스쿼트월싯은 대퇴사두근을 위한 최고의 운동 중 하나입니다. 로마 의자라고도 알려진 이 운동은 하체 힘을 증가시키고 균형 감각을 향상시킵니다. 주 표적 근육은 엉덩이, 종아리 및 대퇴사두근입니다. 이 운동은 스키, 조정, 아이스하키, 펜싱 등과 같이 강한 대퇴사두근을 필요로 하는 스포츠에서 널리 행해집니다. 또한, 보디빌더와 피트니스 모델 사이에서도 인기가 있습니다. 월싯을 규칙적으로 실시하면 근력과 지구력이 향상되고 다리가 탄력 있어 지며 전반적인 체력이 증가합니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/loop_108_1_simple_20170112_111939.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/posladki/cwiczenie-squat-z-oparciem-o-sciane-108https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/cover_108_1_simple__20161221_113836.pngĆwiczenie „Squat z oparciem o ścianę”Przysiady przy ścianie są jednym z najlepszych ćwiczeń na mięśnie czworogłowe uda. Znane są także pod nazwą Roman Chair. Zwiększają siłę dolnych części ciała i poprawiają równowagę. Trenują głównie pośladki, łydki i mięśnie czworogłowe uda. Ćwiczenie to jest powszechnie stosowane w dyscyplinach sportu, które wymagają dużej siły mięśni czworogłowych uda, takich jak narciarstwo, żeglarstwo, hokej i szermierka. Jest również popularne wśród kulturystów i modeli fitness. Wykonywane regularnie zwiększy siłę izometryczną i wytrzymałość mięśni, wyrzeźbi nogi i poprawi ogólną siłę.https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/loop_108_1_simple_20170112_111939.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/臀肌/靠墙深蹲-108https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/cover_108_1_simple__20161221_113836.png靠墙深蹲靠墙坐是股四头肌的最佳锻炼方法。这种运动也称为“罗马椅”，能够增加下肢力量，改善身体平衡。主要针对的是臀部、小腿，以及四头肌等肌肉。这种锻炼在要求拥有强大股四头肌的体育运动中广泛使用，例如：滑雪、赛艇、冰球，以及击剑。它在健美运动者和健身模特中也广受欢迎。若定期进行，这种运动能够增强等长肌力和耐力，塑造腿型，以及让您的身体整体更加强壮。https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/loop_108_1_simple_20170112_111939.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/bilspieren/squats-up-against-the-wall-108https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/cover_108_1_simple__20161221_113836.pngSquats up against the wallDe muurzit is één van de beste oefeningen voor quads. Ook bekend als de Roman Chair, deze oefening verhoogt de kracht van uw onderlichaam en verbetert uw balans. De belangrijkste gerichte spieren zijn de billen, kuiten en quadriceps. Deze oefening wordt veel gebruikt in sporten die sterke quads eist zoals skiën, boat racing, ijshockey en schermen. Het is ook populair bij bodybuilders en fitness modellen. Bij regelmatig uitvoering, verhoogt de isometrische kracht en uithoudingsvermogen, vormen uw benen en maakt het u algemeen sterker.https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/loop_108_1_simple_20170112_111939.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/sate/squats-up-against-the-wall-108https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/cover_108_1_simple__20161221_113836.pngSquats up against the wallThe Squats up against the wall är en av de bästa övningarna för lårmuskeln. Även känd som den romerska stolen ökar denna övning styrkan i underkroppen och förbättrar balansen. De huvudsakliga musklerna övningen riktar sig mot är sätesmuskeln, vadmuskeln och quadriceps. Övningen är brett använd i idrotter som kräver starka quadriceps, som t.ex. skidåkning, båttävlare, ishockey och fäktning. Den är också populär bland kroppsbyggare och fitness-modeller. När den utförs regelbundet ökar den isometriska styrkan och uthålligheten, formar dina ben och gör dig allmänt starkare.https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/loop_108_1_simple_20170112_111939.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/balle/squats-up-against-the-wall-108https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/cover_108_1_simple__20161221_113836.pngSquats up against the wallSquats up against the wall, er en af de bedste øvelser for quadriceps. Også kendt som Roman Chair, bevægelsen styrker den nederste del af kroppen, og forbedrer din balance. De primære muskler som trænes er balder, lægmuskler og quadriceps. Øvelsen anvendes i vid udstrækning til sportsgrene som kræver stærke quadriceps, som skisport, sejlads, ishockey og fægtning. Øvelsen er også populær blandt bodybuildere og fitness-modeller. Når øvelsen udføres regelmæssigt, styrkes den isometriske styrke og udholdenheden, benene formes, og du bliver generelt stærkere.https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/loop_108_1_simple_20170112_111939.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/pakarat/squats-up-against-the-wall-108https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/cover_108_1_simple__20161221_113836.pngSquats up against the wallSquats up against the wall on yksi parhaista nelipäisen reisilihaksen harjoituksista. Tämä liike tunnetaan myös nimellä roomalainen tuoli, ja se kasvattaa alaruumiin voimaa ja parantaa tasapainokykyä. Harjoitus kohdistuu pääasiassa pakaroihin, pohkeisiin ja nelipäiseen reisilihakseen. Sitä käytetään laajalti urheilulajeissa, jotka vaativat vahvoja reisilihaksia, kuten hiihto, soutu, jääkiekko ja miekkailu. Se on suosittu myös kehonrakentajien ja fitness-mallien keskuudessa. Säännöllisesti tehtynä se lisää isometristä voimaa ja kestävyyttä, muokkaa jalkoja ja vahvistaa sinua kokonaisvaltaisesti.https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/loop_108_1_simple_20170112_111939.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/sete/squats-up-against-the-wall-108https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/cover_108_1_simple__20161221_113836.pngSquats up against the wallStatisk knebøy mot vegg er en av de beste treningsøvelsene for quadriceps (fremside lår). Også kjent som the Roman Chair, denne øvelsen øker styrken i nedre del av kroppen og forbedrer balansen. Hoved muskelområdene det fokuseres på her er rumpe, legger og fremside lår. Øvelsen brukes i flere sporter hvor man behøver sterke lår, som ski, kappkjøring med båt, ishockey og fekting. Det er også populært blant kroppsbyggere og fitness modeller. Når den gjøres jevnlig vil den isometriske styrken og utholdenheten øke, samt forme beina dine og gjøre deg generelt sterkere.https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/loop_108_1_simple_20170112_111939.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/fesieri/squats-up-against-the-wall-108https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/cover_108_1_simple__20161221_113836.pngSquats up against the wallScaunul roman este unul dintre cele mai bune exerciții pentru mușchii pătrați lombari. Această mișcare mărește rezistența părții inferioare a corpului și vă îmbunătățește echilibrul. Mușchii principali vizați sunt mușchii fesieri, mușchii gambelor și cvadricepșii. Acest exercițiu este foarte mult utilizat în sporturi ce necesită mușchi lombari puternici, precum schiatul, cursele cu ambarcațiuni, hocheiul pe gheață și scrima. Este, de asemenea, popular printre culturiști și modelele de fitness. Atunci când este executat regulat, mărește forța și rezistența izometrică, modelează picioarele și vă face mai puternic, în general.https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/loop_108_1_simple_20170112_111939.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/γλουτοι/squats-up-against-the-wall-108https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/cover_108_1_simple__20161221_113836.pngSquats up against the wallTo κάθισμα στον τοίχο είναι μία από τις καλύτερες ασκήσεις για τους τετρακέφαλους. Γνωστή επίσης και ως Ρωμαϊκή Καρέκλα, αυτή η κίνηση αυξάνει τη δύναμη του κάτω μέρους του σώματος και αυξάνει την ισορροπία σας. Οι κύριοι μύες που στοχεύονται είναι τα οπίσθια, οι οπίσθιοι κνημιαίοι και οι τετρακέφαλοι. Αυτή η άσκηση χρησιμοποιείται ευρέως σε αθλήματα που απαιτούν δυνατούς τετρακέφαλους, όπως το σκι, οι αγώνες ιστιοπλοϊας, το χόκεϊ επί πάγου και η ξιφασκία. Είναι επίσης δημοφιλής στους bodybuilders και στα μοντέλα φυσικής κατάστασης. Όταν γίνεται τακτικά, αυξάνει τη δύναμη και την αντοχή, γραμμώνει τα πόδια σας και σας ενδυναμώνει γενικά.https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/loop_108_1_simple_20170112_111939.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/ग्लूट्स/squats-up-against-the-wall-108https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/cover_108_1_simple__20161221_113836.pngSquats up against the wallवाल सिट क्वैड्स के लिए सबसे बढ़िया व्यायामों से एक है। रोमन चेयर के नाम से भी विख्यात, यह गतिविधि निचले शरीर की शक्ति बढ़ाती है और आपका संतुलन सुधारती है। मुख्य लक्ष्यित पेशियाँ हैं, कूल्हे, पिंडलियाँ, और क्वाड्रिसेप्स। इस व्यायाम का उपयोग उन खेलों में व्यापक रूप से किया जाता है जिनके लिए मजबूत क्वैड्स की जरूरत पड़ती है, जैसे स्कीइंग, नाव दौड़, आइस हॉकी, और फेंसिंग। यह पहलवानों और चुस्ती के मॉडलों में भी लोकप्रिय है। नियमित रूप से करने पर, यह सममितीय शक्ति और सहनशीलता बढ़ाती है, आपके पैरों को सुघड़ बनाती है, और आपको समग्र रूप से अधिक ताकतवर बनाती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/loop_108_1_simple_20170112_111939.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/bokong/583-108https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/cover_108_1_simple__20161221_113836.png583585https://p4ppullzone.b-cdn.net/api_v2/exercises/108/trainer_media/loop_108_1_simple_20170112_111939.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/obliques/side-plank-109https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/cover_109_1_left__20170112_113129.pngSide PlankPlank exercises are among the 5 best abdominal workouts (according to the "Boeckh-Behrens & Buskies" study, 2000) and specifically the side plank is a great way to work your obliques. They are also more effective than traditional sit-ups, since they mobilize several muscle groups without causing any pressure on the discs and on the lumbar vertebrae (according to the study published in the Journal of Strength & Conditioning in May 2002). This exercise is very effective to strengthen trunk stabilizers and works synergistically on all muscle groups if done properly. Due to its depth of action, the Plank is recommended if you want to increase the intensity of your workout. The hard part is keeping the right position and balance for a specific period of time, so we recommend it to those who already have good muscle tone. This exercise is not recommended for those who have injuries to the rotator cuff muscles of the shoulder and those with neck problems.https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/loop_109_1_left_20170209_113315.mp422017-02-09yesnoP4Phttps://passion4profession.net/it/esercizi/obliqui/plank-laterale-109https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/cover_109_1_left__20170112_113129.pngPlank LateraleI “Plank” sono tra i 5 migliori esercizi (secondo lo studio “Boeckh-Behrens & Buskies”, 2000) per allenare interamente la muscolatura addominale e, nel caso dei plank laterali, gli addominali obliqui. Sono inoltre più efficaci dei classici “Sit-Up”, poiché mobilitano diversi gruppi muscolari senza provocare pressione sui dischi e sulle vertebre lombari (secondo lo studio pubblicato dal Journal of Strength & Conditioning nel maggio 2002). Questo esercizio è molto utile al potenziamento dei muscoli stabilizzatori del tronco e con una corretta esecuzione lavora in maniera sinergica su tutte le fasce muscolari. Per la loro elevata profondità d'azione, i “Plank” laterali sono consigliati a chi vuole aumentare l'intensità di lavoro del proprio workout. La difficoltà sta nel mantenere la posizione corretta e l'equilibrio per un arco di tempo determinato: pertanto lo consigliamo a chi ha già una buona tonicità muscolare. Sconsigliamo questo esercizio a chi ha infortuni alla cuffia dei muscoli rotatori della spalla e a chi ha problemi al collo.https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/loop_109_1_left_20170209_113315.mp422017-02-09yesnoP4Phttps://passion4profession.net/es/ejercicios/oblicuos/plank-lateral-109https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/cover_109_1_left__20170112_113129.pngPlank lateralLas "Plank" son uno de los 5 mejores ejercicios (según el estudio "Boeckh-Behrens & Buskies", 2000) para trabajar toda la musculatura abdominal y, en el caso de las tablas laterales, los abdominales oblicuos. Además, resultan más eficaces que los clásicos ejercicios de "abdominales", pues activan diferentes grupos de músculos sin causar presión en los discos y las vértebras lumbares (de acuerdo con el estudio publicado por Journal of Strength & Conditioning en mayo de 2002). Este ejercicio es muy útil para fortalecer los músculos estabilizadores del tronco y, si se efectúa de forma correcta, se trabajan todos los grupos musculares de forma sinérgica. Dada la gran profundidad de acción, las "tablas" laterales se recomiendan a aquellos que quieren aumentar la intensidad del trabajo de su entrenamiento. La dificultad radica en el mantenimiento de la posición correcta y el equilibrio durante un determinado periodo de tiempo. Por lo tanto, se recomiendan para aquellos que ya tienen un buen tono muscular. Este ejercicio no está aconsejado para aquellos que tienen lesiones en el manguito rotador del hombro o problemas en el cuello.https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/loop_109_1_left_20170209_113315.mp422017-02-09yesnoP4Phttps://passion4profession.net/fr/exercices/obliques/planche-laterale-109https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/cover_109_1_left__20170112_113129.pngPlanche latéraleLa planche est l'un des 5 meilleurs exercices (selon l'étude de « Boeckh-Behrens & Buskies », 2000) pour gainer la musculature abdominale profonde, et dans le cas de la planche latérale, les obliques. De plus, elle est plus efficace que les « Sit-Up » classiques, puisqu'elle mobilise différents groupes musculaires sans mettre la pression sur les disques et les lombaires (selon l'étude publiée par Journal of Strength & Conditioning en mai 2002). Cet exercice est très utile au renforcement des muscles stabilisateurs du torse et si l'exercice est exécuté correctement, vous travaillez tous les groupes musculaires en synergie. Pour leur action profonde élevée, les planches latérales sont conseillées aux personnes qui souhaitent augmenter l'intensité de leur entraînement. La difficulté est de garder la position correcte et l'équilibre pendant un certain temps : par conséquent, nous conseillons cet exercice aux personnes qui possèdent déjà une bonne tonicité musculaire. Nous le déconseillons à celles qui ont des problèmes de coiffes musculaires à l'épaule, et de cervicales.https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/loop_109_1_left_20170209_113315.mp422017-02-09yesnoP4Phttps://passion4profession.net/de/uebungen/schrage/seitlicher-plank-109https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/cover_109_1_left__20170112_113129.pngSeitlicher PlankDie „Planks“ gehören (nach der Studie „Boeckh-Behrens & Buskies“, 2000) zu den 5 am besten geeigneten Übungen für das Training der Bauchmuskulatur, und im Fall der seitlichen Planks, der queren Bauchmuskeln. Sie sind zudem effektiver als die herkömmlichen „Sit-ups“, da sie verschiedene Muskelgruppen mobilisieren, ohne Druck auf die Bandscheiben und Lendenwirbel auszuüben (so eine vom Journal of Strength & Conditioning im Mai 2002 veröffentlichte Studie). Diese Übung eignet sich sehr gut zur Stärkung der stabilisierenden Rumpfmuskulatur und wirkt bei korrekter Ausführung synergistisch auf alles Muskelgruppen. Aufgrund ihrer ausgeprägten Tiefenwirkung eignen sich die seitlichen „Planks“ vor allem für Personen, die die Arbeitsintensität ihres Workouts erhöhen wollen. Die Schwierigkeit besteht darin, die richtige Haltung und die Balance für einen bestimmten Zeitraum beizubehalten: Wir empfehlen diese Übung daher denjenigen, die bereits über einen guten Muskeltonus verfügen. Personen mit Verletzungen an der Rotatorenmanschette (Muskel-Sehnen-Kappe) und Problemen an der Halspartie ist hingegen von ihr abzuraten.https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/loop_109_1_left_20170209_113315.mp422017-02-09yesnoP4Phttps://passion4profession.net/pt/exercicios/obliquos/plank-lateral-109https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/cover_109_1_left__20170112_113129.pngPlank lateralSegundo o estudo “Boeckh-Behrens & Buskies”, de 2000, os “Planks” estão entre os cinco melhores exercícios para treinar por inteiro a musculatura abdominal, e, no caso dos planks laterais, os abdominais oblíquos. Além disso, são mais eficazes do que os clássicos “Sit-Up”, pois mobilizam vários grupos musculares sem provocar pressão sobre os discos e sobre as vértebras lombares, de acordo com o estudo publicado pelo Journal of Strength & Conditioning em maio de 2002. Este exercício é muito útil para fortalecer os músculos estabilizadores do tronco, e, quando corretamente executado, trabalha de maneira sinérgica todas as faixas musculares. Pela sua elevada profundidade de ação, os “Planks” laterais são aconselhados para aqueles que querem aumentar a intensidade de trabalho do próprio programa de treinamento. A dificuldade é manter a posição correta e o equilíbrio por um período de tempo determinado: por isso, ele é aconselhado para aqueles que já têm uma boa tonicidade muscular. Desaconselhamos este exercício para aqueles que têm lesões no manguito dos músculos rotadores do ombro e para aqueles que têm problemas no pescoço.https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/loop_109_1_left_20170209_113315.mp422017-02-09yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/косые/side-plank-109https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/cover_109_1_left__20170112_113129.pngSide PlankУпражнения на “планку” являются одними из 5 лучших упражнений (согласно исследованию “Boeckh-Behrens & Buskies”, 2000) для комплексной тренировки мышц пресса и, при выполнении боковой планки, косых мышц пресса. Кроме того, эти упражнения намного эффективнее классических “скручиваний”, так как мобилизуют различные группы мышц, не вызывая давления на диски и поясничные позвонки (согласно исследованию, опубликованному Journal of Strength & Conditioning в мае 2002). Это упражнение очень полезно для укрепления стабилизирующих мышц и, при правильном выполнении, синергически прорабатывает все группы мышц. Благодаря глубокому воздействию на мышцы, боковая "планка" рекомендуется тем, кто хочет увеличить интенсивность тренировки. Сложность данного упражнения заключается в поддержании правильного положения и баланса на протяжении определенного периода времени, поэтому мы рекомендуем его для тех, чьи мышцы уже в хорошем тонусе. Мы не рекомендуем выполнять это упражнение тем, у кого повреждены вращающие мышцы плеча (вращающие манжеты) и тем, у кого есть проблемы с шеей.https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/loop_109_1_left_20170209_113315.mp422017-02-09yesnoP4Phttps://passion4profession.net/tr/egzersizler/yan-karın/side-plank-109https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/cover_109_1_left__20170112_113129.pngSide Plank"Plank" ("Boeckh-Behrens & Buskies", 2000 yılı çalışmasına göre) tüm karın kas sistemini ve yana plank konumunda eğik durumdaki karın kaslarını çalıştırmak için en iyi 5 egzersizin arasındadır. (Journal of Strenght & Conditioning 2002 Mayıs çalışmasına göre) bel omurları ve halkaları üzerinde baskıya sebep olmadan, farklı kas gruplarını harekete geçirdiği için klasik "Sit-Up" egzersizlerinden de ayrıca daha etkilidir. Bu egzersiz gövdenin sabitleyici kaslarını güçlendirdiği için çok yararlıdır ve doğru bir uygulama ile tüm kas grupları üzerinde sinerjik bir biçimde çalışır. Eylemin yüksek yoğunluğu sebebiyle, Yana "Plank"lar, kişisel antrenmanlarınızın çalışma yoğunluğunu arttırmak isteyenlere tavsiye edilir. Zorluk, belirli bir zaman süreci içinde doğru pozisyonu ve dengeyi korumakta yatıyor: bu nedenle zaten iyice güçlü kasları olanlara tavsiye ediyoruz. Bu egzersizi, omuzun rotator manşon kaslarında incinme olan ve boyunla ilgili problemleri olan kişilere önermiyoruz.https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/loop_109_1_left_20170209_113315.mp422017-02-09yesnoP4Phttps://passion4profession.net/ar/tamarin/المائلة/side-plank-109https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/cover_109_1_left__20170112_113129.pngSide Plankتعتبر "بلانك" واحدة من بين أفضل 5 تمارين (وفقا لدراسة“Boeckh-Behrens & Buskies”, 2000) لتدريب عضلات البطن بصورة شاملة، وعضلات البطن المنحرفة فيما يخص بلانك الجانبة. وتعتبر أيضا أكثر فعالية من التمارين الكلاسيكية “Sit-Up” لأنها تحشد مجموعات متعددة من العضلات دون التسبب في الضغط على الفقرات والفقرات القطنية (وفقا لدراسة نشرت Journal of Strength & Conditioning في مايو 2002). هذا التمرين مفيد جدا لتقوية عضلات استقرار الجذع ومع الأداء السليم فهو يعمل بتآزر بين المجموعات العضلية كلها. نظرا لتأثيرها العميق ، ينصح بــ "بلانك" الجانبية لأولئك الذين يرغبون في رفع كثافة مزاولة التمرين. تكمن الصعوبة في الحفاظ على الوضعية الصحيحة والتوازن لفترة معينة من الوقت: لذلك فنحن نوصي به أولئك الذين يتمتعون فعلا بتناغم العضلات بشكل جيد. لا ننصح بممارسة هذا التمرين من طرف الأشخاص الذين يعانون من إصابات في الكفة المدورة للكتف والذين يعانون من مشاكل الرقبة.https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/loop_109_1_left_20170209_113315.mp422017-02-09yesnoP4Phttps://passion4profession.net/ja/exercises/腹斜筋/side-plank-109https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/cover_109_1_left__20170112_113129.pngSide Plank「プランク」は、腹部全体の筋肉を鍛えるのに最も効果的なエクササイズ５つ（「ボエック-べーレンス＆バスキーズ、2000」に発表された研究による）の内の１つに数えられます。なかでも、サイド・プランクは、複斜筋を鍛えるのに有効です。さらに、プランクは椎間板や腰椎に負担をかけることなくいろいろな筋肉群に刺激を与えるので、典型的なシット・アップよりも効果があります（2002年５月、ジャーナル・オブ・ストレングス＆コンディショニングに掲載された研究による）。 このエクササイズは、身体の安定をはかる筋肉強化にとても効果的です。エクササイズを正しく行うことで、すべての筋膜に相互に作用します。運動量が高いことから、サイド・パンクは、ワークアウトの強度を高めたい方にお勧め致します。サイド・プランクの難しさは、制限時間中、正しいポジションとバランスを保つところです。そのため、すでによい張りのある筋肉をお持ちの方にお勧め致します。肩の回旋筋腱板を損傷されている方や首に問題がある方にはお勧め致しません。https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/loop_109_1_left_20170209_113315.mp422017-02-09yesnoP4Phttps://passion4profession.net/ko/exercises/복사근/side-plank-109https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/cover_109_1_left__20170112_113129.pngSide Plank“플랜크”는 복근을 전체적으로 운동하기 위한 5개의 최고의 훈련들(2000년 “Boeckh-Behrens & Buskies” 연구에 따르면) 중 하나이며 특히 사이드 플랜크는 사선방향의 복근을 훈련 시킵니다. 뿐만 아니라 디스크와 허리의 척추골에 압력을 가하지 않고(2002년 5월에 출간한 Journal of Strength & Conditioning 연구에 따르면) 여러 그룹의 근육을 움직이므로 전통적인 “윗몸 일으키기” 보다 더 효과적입니다. 이 훈련은 몸체의 고정 근육의 강화에 매우 유용하며 올바른 실행을 통해 전체 근육 부위를 합동적인 방식으로 운동시킵니다. 높은 수준의 움직임 때문에 사이드 “플랜크”는 자신의 운동의 강도를 높이고자 하는 분들께 권합니다. 일정한 시간 동안에 올바른 자세와 균형을 유지하는 데 어려움이 있습니다: 그렇기 때문에 이미 근육의 탄성력을 가진 분들에게 권합니다. 어깨의 회선근에 손상이 있는 분이나 목에 문제가 있는 분들께는 추천하지 않습니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/loop_109_1_left_20170209_113315.mp422017-02-09yesnoP4Phttps://passion4profession.net/pl/cwiczenia/skosne/plank-boczny-109https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/cover_109_1_left__20170112_113129.pngPlank boczny„Planki” (zwane też deską) to jedne z pięciu najlepszych ćwiczeń (na podstawie badania “Boeckh-Behrens & Buskies”, 2000) na wszystkie mięśnie brzucha, a w przypadku planków bocznych, na mięśnie ukośne brzucha. Ponadto są skuteczniejsze od klasycznych brzuszków „Sit-up”, z uwagi na to iż pobudzają różne grupy mięśni nie wywierając przy tym nacisku na dyski oraz kręgi lędźwiowe (na podstawie badania opublikowanego przez Journal of Strength & Conditioning w maju 2002). Niniejsze ćwiczenie jest bardzo dobre na wzmocnienie mięśni stabilizujących tułów i przy poprawnym wykonaniu działa w sposób synergiczny na wszystkie powięzi mięśniowe. Zważywszy na ich głębokość działania „planki” boczne zalecane są dla osób, które pragną zwiększyć intensywność treningów. Trudność polega na utrzymaniu przez określony czas właściwej pozycji oraz równowagi: z tego względu polecamy go wszystkim którzy posiadają już dobre napięcie mięśni. Natomiast odradzamy wykonywanie tego ćwiczenia osobom u których wystąpił uraz pierścienia rotatorów barku oraz które które mają problemy z szyją.https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/loop_109_1_left_20170209_113315.mp422017-02-09yesnoP4Phttps://passion4profession.net/zh/exercises/腹斜肌/side-plank-109https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/cover_109_1_left__20170112_113129.pngSide Plank“平板支撑”是锻炼腹部肌肉的5种最佳锻炼方式中的一种（根据“Boeckh-Behrens & Buskies”2000年研究结果），侧平板支撑还可锻炼腹斜肌。（根据力量&调节杂志2002年5月发表的研究结果）与经典的“仰卧起坐”相比，更能有效地调动各个肌肉群，又不会对腰椎造成压力。这项练习非常实用，可稳定并加强躯干肌肉，协调肌肉群间的运动。考虑到侧“平板支撑”运动强度较大，因此只建议想增加锻炼强度的人员参加此类训练。训练难点在于要在一定时间段内保持正确平衡的运动姿势：因此只向已具有良好肌肉张力的人员推荐。不建议肩部肌肉受过损伤或有肩颈问题的人员参加此项训练。https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/loop_109_1_left_20170209_113315.mp422017-02-09yesnoP4Phttps://passion4profession.net/nl/oefeningen/schuine/zij-plank-109https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/cover_109_1_left__20170112_113129.pngZij-plank“Plank” oefeningen zijn één van de 5 beste buikspieroefeningen (volgens de "Boeckh-Behrens & Buskies" studie, 2000) en in het bijzonder de zij-“plank” is een fantastische manier om aan je schuine buikspieren te werken. Ze zijn bovendien effectiever dan de traditionele sit-ups, omdat ze verschillende spiergroepen mobiliseren zonder enige druk te veroorzaken op de gewichtschijven en de lumbale wervels (volgens de studie gepubliceerd in de Journal of Strength & Conditioning in mei 2002). Deze oefening is zeer effectief om de rompstabilisatoren te versterken en werkt synergetisch op alle spiergroepen wanneer hij goed wordt uitgevoerd. Vanwege het actieniveau wordt de “plank” aanbevolen als je de intensiteit van je workout wilt vergroten. Het lastige is om de goede positie en balans te behouden voor een specifieke tijdsduur, dus we bevelen hem aan voor mensen die reeds over een goede spierspanning beschikken. Deze oefening wordt niet aanbevolen voor mensen die verwondingen hebben aan de rotatorenmachetspieren van de schouder en voor mensen met nekproblemen.https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/loop_109_1_left_20170209_113315.mp422017-02-09yesnoP4Phttps://passion4profession.net/sv/ovningar/sneda/plankan-i-sidled-109https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/cover_109_1_left__20170112_113129.pngPlankan i sidled“Plankan” övningen är bland de 5 bästa magpassen (enligt "Boeckh-Behrens & Buskies"-studien, 2000) och specifikt är sido- plankan ett fantastiskt sätt att träna musklerna i sidan. De är också mer effektiva än traditionella sit-ups, eftersom de använderflera muskelgrupper utan att skapa något tryck på diskarna och ländkotan (enligt en studie publicerad i the Journal of Strength & Conditioning i maj 2002). Den här övningen är mycket effektiv för att stärka bålstabilisatorerna och fungerar synergistiskt på alla muskelgrupper om det görs på rätt sätt. Tack vare att den arbetar på djupet, rekommenderas “Plankan” om du vill öka intensiteten i din träning. Det svåra är att behålla den rätta positionen och balansen för en specifik tidsperiod, så vi rekommenderar denna för de som redan har bra tonade muskler. Den här övningen rekommenderas inte för dem som har skador på rotatorkuff-musklerna i axeln och de med nackproblem.https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/loop_109_1_left_20170209_113315.mp422017-02-09yesnoP4Phttps://passion4profession.net/da/ovelser/skra/side-planke-109https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/cover_109_1_left__20170112_113129.pngSide Planke“Planke” øvelser er mellem de 5 best træninger for maven (ifølge undersøgelse af “Boeckh-Behrens & Buskies, 2000) og især side “planken”, er en fremragende måde til at træne dine skrå mavemuskler. De er også mere effektive end almindelige mavebøjninger, da de aktiverer adskillige muskelgrupper, uden at belaste discii og lændedelen af rygsøjlen (ifølge undersøgelse udgivet i the Journal of Strength & Conditioning, maj 2002). Denne øvelse er meget effektiv til at styrke de muskler som stabiliserer kroppen, og virker i synergi på alle muskelgrupper, hvis den udføres korrekt. Grundet sin dybe effekt, kan “planken” anbefales, hvis du ønsker at forøge intensiteten af din træning. Det svære er, at bevare den rigtige stilling og balance over en specifik tidsperiode, så vi anbefaler øvelsen til personer som allerede har en god muskelspænding. Øvelsen kan ikke anbefales til personer som har skader på skuldermusklerne i rotatormanchetten, og personer med nakkeproblemer.https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/loop_109_1_left_20170209_113315.mp422017-02-09yesnoP4Phttps://passion4profession.net/fi/liikkeet/vinot/sivulankku-109https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/cover_109_1_left__20170112_113129.pngSivulankkuLankkuharjoitukset ovat viiden parhaan vatsalihasliikkeen joukossa (Boeckh-Behrens & Buskies -tutkimuksen mukaan, 2000), ja erityisesti sivulankku on erinomainen tapa harjoittaa poikittaisia vatsalihaksia. Se on myös tavallista istumaannousua tehokkaampi, sillä se aktivoi useita lihasryhmiä asettamatta painetta välilevyille tai alaselälle (Journal of Strength & Conditioning -lehdessä toukokuussa 2002 julkaistun tutkimuksen mukaan). Tämä harjoitus on erittäin tehokas ylävartaloa tukevien lihasten vahvistaja ja oikein tehtynä se harjoittaa kaikkia lihasryhmiä synergisesti. Lankkua suositellaan syvän vaikutuksensa takia, jos haluat lisätä treenisi tehokkuutta. Vaikeinta on oikean asennon ja tasapainon säilyttäminen koko harjoituksen ajan, joten suosittelemme tätä harjoitusta niille, joilla on jo hyvä lihaskunto. Tätä harjoitusta ei suositella niille, joilla on hartian kiertäjäkalvosimen lihasten vammoja tai niskavaivoja.https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/loop_109_1_left_20170209_113315.mp422017-02-09yesnoP4Phttps://passion4profession.net/nb/ovelser/skra/side-plank-109https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/cover_109_1_left__20170112_113129.pngSide Plank“Plank” øvelser er en av de 5 beste mageøvelsene (ifølge "Boeckh-Behrens & Buskies" studiet, 2000) og side “plank” er en flott måte å trene sidemagemusklene på. Øvelsen er også mer effektiv en tradisjonelle situps fordi de mobiliserer flere muskelgrupper uten å presse ryggvirvlene og bukvirvelen (ifølge en studie som ble publisert i Journal of Strength & Conditioning i mai 2002). Denne øvelsen styrker overkroppen veldig effektivt og trener alle muskelgruppene samtidig dersom den utføres skikkelig. “Plank” øvelsen er anbefalt dersom du vil øke intensiteten ved dine treningsøkter, på grunn av dens grundige virkning på musklene. Det som er vanskelig med denne øvelsen er det å holde riktig stilling og balanse lenge nok, så vi anbefaler denne øvelsen til de som allerede har en god muskeloppbygging. Denne øvelsen er ikke anbefalt for personer med skadede rotatorkuffmuskler i skulderen eller for de med nakkeproblemer.https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/loop_109_1_left_20170209_113315.mp422017-02-09yesnoP4Phttps://passion4profession.net/ro/exercitii/oblici/scandura-laterala-109https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/cover_109_1_left__20170112_113129.pngScândura lateralăExercițiul „scândura” se află printre cele 5 cele mai bune exerciții abdominale (conform studiului „Boeckh-Behrens & Buskies”, din anul 2000). În mod specific, „scândura” laterală este un mod excepțional de a vă lucra mușchii oblici. El este, de asemenea, mai eficient decât abdomenele, deoarece mobilizează câteva grupe de mușchi, fără a provoca nicio presiune pe discurile intervertebrale și vertebrele lombare (conform studiului publicat în „Journal of Strength & Conditioning”, în mai 2000). Acest exercițiu este foarte eficient pentru întărirea mușchilor stabilizatori ai trunchiului și lucrează sinergic pe toate grupele de mușchi, dacă este executat corect. Datorită profunzimii acțiunii ei, „scândura” este recomandată în cazul în care vreți să vă amplificați intensitatea antrenamentului. Partea grea este menținerea poziției drepte și a echilibrului pentru o perioadă anume de timp, așadar noi o recomandăm acelora care au un tonus muscular bun. Acest exercițiu nu este recomandat acelora care au leziuni ale mușchilor centurii scapulare a umărului și nici acelora care au probleme cu gâtul.https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/loop_109_1_left_20170209_113315.mp422017-02-09yesnoP4Phttps://passion4profession.net/el/askiseis/πλαγιοι/πλευρικη-σανιδα-109https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/cover_109_1_left__20170112_113129.pngΠλευρική ΣανίδαΟι ασκήσεις της “σανίδας” είναι ανάμεσα στις 5 καλύτερες κοιλιακές ασκήσεις (σύμφωνα με την έρευνα των "Boeckh-Behrens & Buskies" του 2000) και ειδικά η πλευρική “σανίδα” είναι ένας πολύ καλός τρόπος για να δουλέψετε τους πλαγίους σας. Επίσης είναι πιο αποτελεσματικες από τις παραδοσιακές sit-ups, επειδή κινητοποιουν αρκετές ομάδες μυών χωρίς να προκαλούν πίεση στους δίσκους και στην οσφυϊκή μοίρα της σπονδυλικής στήλης (σύμφωνα με την μελέτη που δημοσιεύθηκε στο Journal of Strength & Conditioning τον Μάιο του 2002). Αυτή η άσκηση είναι πολύ αποτελεσματική για την ενίσχυση της σταθεροποίησης του κορμού και λειτουργεί συνεργατικα για όλες τις μυϊκές ομάδες αν γίνει σωστά. Λόγω τους βάθους της δράσης της, η "Σανίδα" συνιστάται αν θέλετε να αυξήσετε την ένταση της άσκησης σας. Το δύσκολο κομμάτι είναι η διατήρηση στη σωστή θέση και η ισορροπία για ένα συγκεκριμένο χρονικό διάστημα, γι 'αυτό την συνιστούμε σε όσους έχουν ήδη καλό μυϊκό τόνο. Αυτή η άσκηση δεν συνιστάται για όσους έχουν τραυματισμούς στους μύες του στροφικού πετάλου του ώμου και άτομα με προβλήματα στον αυχένα.https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/loop_109_1_left_20170209_113315.mp422017-02-09yesnoP4Phttps://passion4profession.net/hi/vyayam/तिरछे/पार्श्व-प्लैंक-109https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/cover_109_1_left__20170112_113129.pngपार्श्व प्लैंक“प्लैंक” व्यायाम (“बोएख-बेहरेन्स एंड बस्कीज़” अध्ययन, 2000 के अनुसार) पेट की पाँच सर्वोत्तम कसरतों में से एक हैं और पार्श्व “प्लैंक” विशिष्ट रूप से आपकी ऑब्लिक्स पेशियों की कसरत का शानदार तरीका है। वे पारंपरिक सिट-अप्स से अधिक प्रभावी भी हैं क्योंकि वे डिस्क्स और लंबार कशेरुकाओं पर बिना कोई दबाव डाले (मई 2002 में जर्नल ऑफ स्ट्रेंथ एंड कंडीशनिंग में प्रकाशित अध्ययन के अनुसार) कई पेशी समूहों को गतिशील करते हैं। यदि इसे उपयुक्त ढंग से किया जाए तो यह व्यायाम धड़ के स्थिरकारकों को मजबूत बनाने में बहुत प्रभावी है और सभी पेशी समूहों के साथ सहक्रिया सहित काम करता है। इसके कार्य की गहराई के कारण, यदि आप अपनी कसरत की गहनता को बढ़ाना चाहते हैं तो “प्लैंक” की अनुशंसा की जाती है। इसका कठिन हिस्सा है विशिष्ट समयावधि तक सही दशा और संतुलन बनाए रखना, इसलिए इसकी अनुशंसा हम उन लोगों के लिए करते हैं जिनकी पेशियों की तान पहले से अच्छी है। यह व्यायाम उन लोगों के लिए अनुशंसित नहीं है जिनकी रोटेटर कफ पेशियों में चोट लगी है और जिन्हें गर्दन की समस्याएं हैं।https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/loop_109_1_left_20170209_113315.mp422017-02-09yesnoP4Phttps://passion4profession.net/id/latihan/otot-miring/745-109https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/cover_109_1_left__20170112_113129.png745747https://p4ppullzone.b-cdn.net/api_v2/exercises/109/trainer_media/loop_109_1_left_20170209_113315.mp422017-02-09yesnoP4Phttps://passion4profession.net/en/exercises/calves/butt-kicks-110https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/cover_110_1_simple__20161221_151515.pngButt kicksThis exercise strengthens the quads and hamstrings. Many runners use it as part of their warm up routine. Butt kicks can improve your speed and efficiency, shape your butt, and tone you legs. You can complete this move while jogging in place or jogging over a distance.https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/loop_110_1_simple_20170116_152943.mp422017-01-16yesnoP4Phttps://passion4profession.net/it/esercizi/polpacci/butt-kicks-110https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/cover_110_1_simple__20161221_151515.pngButt kicksQuest’esercizio rinforza i quadricipiti e i tendini posteriori del ginocchio. Molti corridori lo usano come parte dei loro esercizi di riscaldamento. I Butt kicks possono migliorare la tua velocità ed efficienza, possono scolpire i tuoi glutei, e tonificare le tue gambe.https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/loop_110_1_simple_20170116_152943.mp422017-01-16yesnoP4Phttps://passion4profession.net/es/ejercicios/pantorrillas/patadas-al-gluteo-110https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/cover_110_1_simple__20161221_151515.pngPatadas al glúteoEste ejercicio fortalece los cuádriceps y los femorales. Muchos corredores lo utilizan en su calentamiento. Las patadas para los glúteos pueden mejorar tu velocidad y eficiencia, darle forma a tus glúteos y tonificar tus piernas. Puedes hacer este movimiento mientras que corres una distancia o corres sobre el mismo lugar.https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/loop_110_1_simple_20170116_152943.mp422017-01-16yesnoP4Phttps://passion4profession.net/fr/exercices/mollets/battements-talons-fessiers-110https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/cover_110_1_simple__20161221_151515.pngBattements talons-fessiersCet exercice renforce les quadriceps et les tendons ischio-jambiers. De nombreux coureurs l'utilise dans le cadre de leur routine quotidienne. Il peut accroître votre rapidité et votre rendement, sculpter vos fessiers et tonifier vos jambes. Vous pouvez effectuer ce mouvement tout en courant, sur place ou non.https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/loop_110_1_simple_20170116_152943.mp422017-01-16yesnoP4Phttps://passion4profession.net/de/uebungen/waden/butt-kicks-110https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/cover_110_1_simple__20161221_151515.pngButt kicksDiese Übung stärkt die vorder- und rückseitige Oberschenkelmuskulatur. Viele Läufer nutzen Sie zum Aufwärmen. Butt Kicks können Schnelligkeit und Effizienz steigern, den Po und die Beine in Form bringen. Sie können diese Bewegung beim Joggen oder beim Langstreckenlauf ausführen.https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/loop_110_1_simple_20170116_152943.mp422017-01-16yesnoP4Phttps://passion4profession.net/pt/exercicios/panturrilhas/butt-kicks-110https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/cover_110_1_simple__20161221_151515.pngButt kicksEste exercício fortalece os quadríceps e isquiotibiais. Muitos corredores utilizam-no como parte de sua rotina de aquecimento. Butt kicks podem melhorar a sua velocidade e eficiência, moldar o seu bumbum, e tonificar suas pernas. Você pode completar este movimento correndo sem sair do lugar ou correndo uma distância.https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/loop_110_1_simple_20170116_152943.mp422017-01-16yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/икры/удары-пятками-по-ягодицам-110https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/cover_110_1_simple__20161221_151515.pngУдары пятками по ягодицамЭто упражнение укрепляет четырехглавые мышцы и бицепсы бедер. Многие бегуны используют его в составе своей обычной разминки. Бег с ударами пятками по ягодицам может улучшить вашу скорость и эффективность, придать форму ягодичным мышцам и тонус ногам. Вы можете выполнять это движение во время бега на месте или бега на дистанции.https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/loop_110_1_simple_20170116_152943.mp422017-01-16yesnoP4Phttps://passion4profession.net/tr/egzersizler/baldır/kalca-tekmeleri-110https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/cover_110_1_simple__20161221_151515.pngKalça tekmeleriBu egzersiz kuadrisepsleri ve dizardı kirişlerini güçlendirir. Birçok koşucu, bunu ısınma rutinlerinin bir parçası olarak kullanır. Kalça vuruşları, hızınızı ve etkinliğinizi arttırır, kalçanızı şekillendirir ve bacaklarınızı gevşetir. Bu hareketi yerinde koşu yaparken veya bir mesafede koşu yaparken tamamlayabilirsiniz.https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/loop_110_1_simple_20170116_152943.mp422017-01-16yesnoP4Phttps://passion4profession.net/ar/tamarin/السمانة/ركلات-الأرداف-110https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/cover_110_1_simple__20161221_151515.pngركلات الأردافيعمل هذا التمرين على تقوية العضلة الرباعية وعضلة الفخذ الخلفية. الكثير من العدائيين يقومون بهذا التمرين كجزء من روتين الإحماء. يُمكِّنك تمرين butt kicks من زيادة سرعتك وكفاءتك وتشكيل الردفين مع رشاقة الساقين. يمكنك إتمام هذه الحركة أثناء الركض في المكان أو الركض عبر مسافة.https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/loop_110_1_simple_20170116_152943.mp422017-01-16yesnoP4Phttps://passion4profession.net/ja/exercises/ふくらはぎ/バットキック-110https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/cover_110_1_simple__20161221_151515.pngバットキックこの運動は大腿四頭筋と大腿屈筋を強化します。ランナーの多くが準備運動の一部に取り入れています。バットキックはスピードと効率を上げ、お尻をシェイプアップし、脚を引き締めます。この運動はその場足踏みでもジョギングしながらでも行えます。https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/loop_110_1_simple_20170116_152943.mp422017-01-16yesnoP4Phttps://passion4profession.net/ko/exercises/종아리/버트-킥-110https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/cover_110_1_simple__20161221_151515.png버트 킥이 운동은 대퇴사두근과 햄스트링을 강화시킵니다. 많은 선수들이 일상적으로 워밍업할 때 실시합니다. 버트 킥은 속도와 효율성을 향상시키고 엉덩이 모양을 잡아주며 다리를 탄력 있게 만듭니다. 제자리에서 또는 먼 거리를 조깅할 때, 이 동작을 실시할 수 있습니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/loop_110_1_simple_20170116_152943.mp422017-01-16yesnoP4Phttps://passion4profession.net/pl/cwiczenia/łydki/skip-c-110https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/cover_110_1_simple__20161221_151515.pngSkip CTo ćwiczenie wzmacnia mięsień czworogłowy i mięśnie grupy tylnej uda. Wielu biegaczy wykorzystuje je jako element rozgrzewki. Ćwiczenie butt kicks może poprawić prędkość i wydolność, wymodelować pośladki i wyrzeźbić nogi. Można wykonywać ten ruch, biegając w miejscu lub na pewnym odcinku.https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/loop_110_1_simple_20170116_152943.mp422017-01-16yesnoP4Phttps://passion4profession.net/zh/exercises/小腿/踢臀跳-110https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/cover_110_1_simple__20161221_151515.png踢臀跳这一锻炼能强化股四头肌和股后肌群。很多跑步者将其作为常规热身运动的一部分。踢臀能够提高您的速度和效率、塑造您的臀部、并增强您的腿部。您能够在原地慢跑或慢跑一段距离的同时完成这一运动。https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/loop_110_1_simple_20170116_152943.mp422017-01-16yesnoP4Phttps://passion4profession.net/nl/oefeningen/kuiten/butt-kicks-110https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/cover_110_1_simple__20161221_151515.pngButt kicksDeze oefening versterkt de quadriceps en hamstrings. Veel hardlopers gebruiken het als onderdeel van hun opwarmingsroutine. Butt kicks kunnen je snelheid en efficiëntie verbeteren, verstrakken je bilspieren en versterken je benen. Je kan deze oefening al lopend of ter plekke joggend uitvoeren.https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/loop_110_1_simple_20170116_152943.mp422017-01-16yesnoP4Phttps://passion4profession.net/sv/ovningar/vader/rumpkickar-110https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/cover_110_1_simple__20161221_151515.pngRumpkickarDen här övningen stärker lårmuskeln och baksidan på låren. Många löpare använder den som en del i sin uppvärmning. Rumpkickar kan förbättra din hastighet och effektivitet, formar din rumpa och gör dina ben slankare. Du kan komplettera den här övningen med att jogga på stället eller att jogga en sträcka.https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/loop_110_1_simple_20170116_152943.mp422017-01-16yesnoP4Phttps://passion4profession.net/da/ovelser/lægge/baldespark-110https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/cover_110_1_simple__20161221_151515.pngBaldesparkDenne øvelse styrker quadriceps og balder. Mange løbere bruger den som del af deres opvarmningsrutine. Baldespark kan forbedre din fart og effektivitet, forme dine balder og tone dine ben. Du kan gøre denne bevægelse, når du jogger på stedet, eller jogger en distance.https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/loop_110_1_simple_20170116_152943.mp422017-01-16yesnoP4Phttps://passion4profession.net/fi/liikkeet/pohkeet/peppupotkut-110https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/cover_110_1_simple__20161221_151515.pngPeppupotkutTämä liike vahvistaa reiden ojentaja- ja koukistajalihaksia. Monet juoksijat käyttävät sitä osana lämmittelyrutiiniaan. Peppupotkut voivat parantaa juoksunopeutta ja -tehokkuutta ja muokata peppua ja reisiä. Voit tehdä tämän liikkeen hölkätessä paikallasi tai liikkeessä.https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/loop_110_1_simple_20170116_152943.mp422017-01-16yesnoP4Phttps://passion4profession.net/nb/ovelser/legger/rumpespark-110https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/cover_110_1_simple__20161221_151515.pngRumpesparkDenne øvelsen styrker fremside og bakside lår. Mange løpere bruker denne som en del av oppvarmingen. Rumpespark kan forbedre farten og effektiviteten, forme rumpa og beina. Du kan fullføre denne øvelsen mens du jogger på stedet eller jogger som vanlig.https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/loop_110_1_simple_20170116_152943.mp422017-01-16yesnoP4Phttps://passion4profession.net/ro/exercitii/gambe/sarituri-cu-lovirea-fesierilor-cu-calcaiele-110https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/cover_110_1_simple__20161221_151515.pngSărituri cu lovirea fesierilor cu călcâieleAcest exercițiu fortifică cvadricepșii și mușchii posteriori ai coapselor. Mulți alergători îl includ în rutina lor de încălzire. Săriturile cu lovirea fesierilor cu călcâiele vă pot îmbunătăți viteza și eficiența, vă pot sculpta mușchii fesieri și tonifia picioarele. Puteți realiza această mișcare în timpul alergărilor pe loc sau atunci când alergați o anumită distanță.https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/loop_110_1_simple_20170116_152943.mp422017-01-16yesnoP4Phttps://passion4profession.net/el/askiseis/γαμπες/κλωτσιες-προς-τα-οπισθια-110https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/cover_110_1_simple__20161221_151515.pngΚλωτσιές προς τα οπίσθιαΑυτή η άσκηση δυναμώνει τους τετρακέφαλους και τους ιγνυακούς τένοντες. Πολλοί δρομείς την χρησιμοποιούν ως μέρος της προθέρμανσής τους. Οι κλωτσιές προς τα οπίσθια βελτιώνουν την ταχύτητα, την αποδοτικότητα, σμιλεύουν τα οπίσθια και γραμμώνουν τα πόδια σας. Μπορείτε να κάνετε αυτή την κίνηση κατά τη διάρκεια του τζόγκινγκ επιτόπου ή στο τζόγκινγκ αποστάσεων.https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/loop_110_1_simple_20170116_152943.mp422017-01-16yesnoP4Phttps://passion4profession.net/hi/vyayam/पिंडली/बट-किक्स-110https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/cover_110_1_simple__20161221_151515.pngबट किक्सयह व्यायाम जाँघों और हैमस्ट्रिंग को मजबूत बनाता है। कई धावक इसे अपने वार्म अप के रूप में करते हैं। बट किक्स आपकी गति और दक्षता में सुधार लाने के साथ साथ आपके कूल्हों को सही आकार देते हुए आपकी टांगों को सुडौल बना सकती हैं। इस व्यायाम को आप एक स्थान पर जॉगिंग करते हुए या कुछ दूर जॉगिंग करते हुए पूरा कर सकते हैं।https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/loop_110_1_simple_20170116_152943.mp422017-01-16yesnoP4Phttps://passion4profession.net/id/latihan/betis/607-110https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/cover_110_1_simple__20161221_151515.png607609https://p4ppullzone.b-cdn.net/api_v2/exercises/110/trainer_media/loop_110_1_simple_20170116_152943.mp422017-01-16yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/mountain-climber-111https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/cover_111_1_simple__20161221_145702.pngMountain ClimberThe "Mountain Climber" is one of the most popular cardio exercises. This advanced, high intensity exercise increases the heart rate, accelerates metabolism, helps build greater leg strength and improves agility. Due to its complexity and effectiveness, it is very popular in Marines training and among those who practice martial arts. If you have never done this exercise before, you should start with few repetitions and slow movements.https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/loop_111_1_simple_20170116_153127.mp422017-01-16yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/mountain-climber-111https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/cover_111_1_simple__20161221_145702.pngMountain ClimberIl “Mountain Climber” è uno degli esercizi cardio più famosi. Si tratta di un esercizio avanzato e di elevata intensità che aumenta la frequenza cardiaca, accelera il metabolismo, aiuta a costruire una maggior resistenza nelle gambe e migliora l'agilità. Per la sua complessità ed efficacia è spesso utilizzato negli allenamenti dei Marines e da chi pratica di arti marziali. Se non avete ma svolto questo esercizio è consigliabile iniziare con ripetizioni e movimenti lenti.https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/loop_111_1_simple_20170116_153127.mp422017-01-16yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/flexion-de-alpinista-111https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/cover_111_1_simple__20161221_145702.pngFlexión de alpinistaEl “escalador” es uno de los ejercicios cardiovasculares más famosos. Se trata de un ejercicio avanzado y de intensidad elevada, que incrementa la frecuencia cardiaca, acelera el metabolismo, ayuda a desarrollar la resistencia de las piernas y mejora la agilidad. Debido a su complejidad y eficacia, se emplea a menudo en los entrenamientos de los Marines y por los practicantes de artes marciales. Si aún no has hecho este ejercicio, es aconsejable que comiences con repeticiones y movimientos lentos.https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/loop_111_1_simple_20170116_153127.mp422017-01-16yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/le-grimpeur-111https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/cover_111_1_simple__20161221_145702.pngLe grimpeurLe « grimpeur » est l'un des exercices de cardio les plus populaires. Il s'agit d'un exercice avancé et de haute intensité, qui augmente le rythme cardiaque, accélère le métabolisme, aide à créer une plus grande force dans les jambes et améliore l'agilité. En raison de sa complexité et de son efficacité, il est souvent utilisé dans la formation des Marines et de ceux qui pratiquent les arts martiaux. Si vous n’avez pas encore fait cet exercice, il est recommandé de commencer avec des mouvements lents et des répétitions.https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/loop_111_1_simple_20170116_153127.mp422017-01-16yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/mountain-climber-111https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/cover_111_1_simple__20161221_145702.pngMountain Climber„Mountain Climber“ ist eine der bekanntesten Cardio-Übungen. Es handelt sich um eine Übung für Fortgeschrittene mit hoher Intensität, die die Herzfrequenz erhöht, den Stoffwechsel beschleunigt, die Resistenz in den Beinen steigert und die Beweglichkeit verbessert. Aufgrund ihrer Komplexität und Wirksamkeit wird diese Übung oft in den Trainingseinheiten der Marineinfanterie und bei der Ausübung von Kampfsportarten eingesetzt. Wenn Sie diese Übung noch nie durchgeführt haben, ist es empfehlenswert, mit Wiederholungen und langsamen Bewegungen zu beginnen.https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/loop_111_1_simple_20170116_153127.mp422017-01-16yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/mountain-climber-111https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/cover_111_1_simple__20161221_145702.pngMountain ClimberO “Mountain Climber” é um dos exercícios cardíacos mais famosos. Trata-se de um exercício avançado de alta intensidade, que aumenta a frequência cardíaca, acelera o metabolismo, ajuda a construir uma maior resistência nas pernas e melhora a agilidade. Dada sua complexidade e eficácia, é frequentemente usado no treinamento dos soldados norte-americanos e pelos praticantes de artes marciais. Caso nunca tenha realizado este exercício, é aconselhável iniciar com repetições e movimentos lentos.https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/loop_111_1_simple_20170116_153127.mp422017-01-16yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/бег-в-упоре-лежа-111https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/cover_111_1_simple__20161221_145702.pngБег в упоре лежаБег в упоре лежа (mountain climber - "альпинист") - одно из самых популярных кардио упражнений. Это усложненное упражнение высокой интенсивности повышает частоту сердцебиения, ускоряет обмен веществ, помогает укрепить ноги и улучшает гибкость. Благодаря своей сложности и эффективности, оно часто используется при подготовке морских пехотинцев и в тренировках по боевым искусствам. Если вы никогда раньше не выполняли это упражнение, рекомендуется начинать и повторять движения медленно.https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/loop_111_1_simple_20170116_153127.mp422017-01-16yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/dag-tırmanıscısı-111https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/cover_111_1_simple__20161221_145702.pngDağ Tırmanışçısı"Mountain Climber" en popüler kalp egzersizlerinden biridir. Kalp atış hızını arttıran, metabolizmayı hızlandıran, bacaklarda daha büyük bir dayanıklılık oluşturmaya yardımcı olan ve çevikliği geliştiren bir egzersiz söz konusudur. Karmaşık yapısı ve etkisi nedeniyle genellikle Amerikan deniz piyadelerinin Marines eğitiminde ve dövüş sanatlarıyla uğraşanlar tarafından uygulanır. Eğer bu egzersizi hiç yapmadıysanız tekrarlarla ve yavaş hareketlerle başlamanız tavsiye edilir.https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/loop_111_1_simple_20170116_153127.mp422017-01-16yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/تسلق-الجبل-111https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/cover_111_1_simple__20161221_145702.pngتسلق الجبليعد "متسلق الجبال" (Mountain Climber) واحداً من تمارين القلب الأكثر شيوعاً. هذا التمرين هو عبارة عن تمرين متقدم ومكثف للغاية حيث أنه يساهم في رفع معدل ضربات القلب، واسراع عملية التمثيل الغذائي ، ويساعد على بناء قوة أكبر في الساقين وتحسين خفة الحركة. بفضل تعقيده وفاعليته فهو غالباً ما يستخدم في تدريبات القوات البحرية ومن يمارسون الفنون القتالية. إذا لم تكن قد قمت بهذا التمرين من قبل، فينصح أن تبدأ بأداء الحركات وتكرارها ببطء.https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/loop_111_1_simple_20170116_153127.mp422017-01-16yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/マウンテンクライマー-111https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/cover_111_1_simple__20161221_145702.pngマウンテンクライマー「マウンテン・クライマー」は、有名なカーディオ・エクササイズの一つです。心拍数を上げ、代謝を促進し、脚をより強度にし、敏速な動きを高める高度で激しい運動です。総合的で効果的なことから、海兵隊の訓練や格闘技を行う人々にもよく利用されています。 もし、このエクササイズを一度もしたことがない場合は、繰り返しゆっくりした動きで行うことをお勧め致します。https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/loop_111_1_simple_20170116_153127.mp422017-01-16yesnoP4Phttps://passion4profession.net/ko/exercises/복근/마운틴-클라이머-111https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/cover_111_1_simple__20161221_145702.png마운틴 클라이머"마운틴 클라이머"는 가장 인기있는 유산소 운동 중 하나입니다. 심박수를 높이고 신진대사를 활성화하며 다리 근력과 민첩성을 강화하는 강도 높은 상급자용 운동입니다. 다양한 운동능력을 복합적으로 기를 수 있는 효과적인 운동으로, 해군이나 무술을 연마하는 사람들에게 인기가 많습니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/loop_111_1_simple_20170116_153127.mp422017-01-16yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/naprzemienne-wyrzuty-nog-do-tyłu-111https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/cover_111_1_simple__20161221_145702.pngNaprzemienne wyrzuty nóg do tyłu„Mountain Climber” to jedno z najbardziej popularnych ćwiczeń cardio. Zaliczane do grupy zaawansowanych ćwiczeń o wysokiej intensywności, powoduje zwiększenie rytmu bicia serca, przyspieszenie metabolizmu, przyczynia się do poprawy wytrzymałości nóg oraz sprawności. Ze względu na swoją złożoność i skuteczność, wykorzystywane jest często w szkoleniu żołnierzy Marines, jak również przez osoby praktykujące sztuki walki. Jeśli nigdy wcześniej nie wykonywaliście tego rodzaju ćwiczenia, na początek zalecamy powolne, powtarzalne ruchy.https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/loop_111_1_simple_20170116_153127.mp422017-01-16yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/登山者式-111https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/cover_111_1_simple__20161221_145702.png登山者式“模拟登山运动”是最有名的心脏运动之一。该项运动先进，强度大，有助于提高心率，加快新陈代谢，并且改善四肢的耐力，提高灵活性。由于其复杂性和高效性，该运动常被海军陆战队和练武之士应用。 如果你没有做过此项运动，建议开始时把频率和步伐放慢些。https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/loop_111_1_simple_20170116_153127.mp422017-01-16yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/mountain-climber-111https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/cover_111_1_simple__20161221_145702.pngMountain ClimberDe “Mountain Climber” is een van de meest populaire cardio-oefeningen. Deze gevorderde, zeer intensieve oefening verhoogt de hartslag, versnelt het metabolisme, helpt grotere beenkracht op te bouwen en verbetert de wendbaarheid. Door zijn complexiteit en doeltreffendheid, is de oefening zeer populair in de training van mariniers en bij mensen die vechtsporten beoefenen. Als je deze oefening nog nooit gedaan hebt, start je best met een paar herhalingen en trage bewegingen.https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/loop_111_1_simple_20170116_153127.mp422017-01-16yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/mountain-climber-111https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/cover_111_1_simple__20161221_145702.pngMountain Climber"Bergsklättraren" är en av de populäraste cardio-övningarna. Denna avancerade, högintensiva övning ökar pulsen, accelererar metabolismen, hjälper till med att bygga större benstyrka och ökar smidigheten.. På grund av dess komplexitet och effektivitet är den mycket populär i utbildningen av marinsoldater och bland dem som tränar kampsporter. Om du aldrig har gjort den här övningen tidigare, bör du starta med några få repetitioner och långsamma rörelser.https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/loop_111_1_simple_20170116_153127.mp422017-01-16yesnoP4Phttps://passion4profession.net/da/ovelser/mave/bjergbestiger-111https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/cover_111_1_simple__20161221_145702.pngBjergbestiger"Bjergbestigeren" er en af de mest populære konditionsøvelser. Denne avancerede, høj-intensive øvelser forøger pulsen, accelererer stofskiftet, hjælper med at opbygge større benstyrke og forbedrer bevægeligheden. Grundet sin kompleksitet og effektivitet er den populær i militærtræning og i kampsportskredse. Hvis du aldrig har udført denne øvelse før, bør du begynde med få repetitioner og langsomme bevægelser.https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/loop_111_1_simple_20170116_153127.mp422017-01-16yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/vuorikiipeilijaliike-111https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/cover_111_1_simple__20161221_145702.pngVuorikiipeilijäliike"Vuorikiipeilijä" on yksi suosituimmista aerobisista harjoituksista. Tämä edistynyt, tehokas liike kasvattaa sykettä, kiihdyttää aineenvaihduntaa, auttaa vahvistamaan jalkoja ja parantaa ketteryyttä. Monimutkaisuutensa ja tehokkuutensa ansiosta se on erittäin suosittu merijalkaväen harjoituksissa ja taistelulajien harrastajien keskuudessa. Jos et ole aikaisemmin kokeillut tätä liikettä, sinun kannattaa aloittaa muutamalla toistolla ja hitaalla liikkeellä.https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/loop_111_1_simple_20170116_153127.mp422017-01-16yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/fjellklatrer-111https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/cover_111_1_simple__20161221_145702.pngFjellklatrer"Fjellklatreren" er en av de mest populære utholdenhetsøvelsene. Denne avanserte, intensive øvelsen hever pulsen, øker forbrenningen, hjelper deg å bygge opp styrke i bena, og forbedrer smidigheten din. Siden øvelsen er så effektiv og kompleks, er den veldig populær blant dem som trener kampsport, og i treningen til marinesoldater. Hvis du aldri har gjort denne øvelsen før, burde du begynne med få repetisjoner og langsomme bevegelser.https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/loop_111_1_simple_20170116_153127.mp422017-01-16yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/exercitiul-cataratorul-de-munti-111https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/cover_111_1_simple__20161221_145702.pngExercițiul „Cățărătorul de munți”„Cățărătorul de munți” este unul dintre cele mai populare exerciții cardio. Acest exercițiu avansat, de mare intensitate crește ritmul cardiac, accelerează metabolismul, ajută la sporirea forței picioarelor și îmbunătățește agilitatea. Datorită complexității și eficienței sale, este foarte des utilizat în antrenamentele pușcașilor marini și în rândul celor care practică artele marțiale. În cazul în care nu ați mai făcut acest exercițiu înainte, ar trebui să începeți cu câteva repetiții și mișcări lente.https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/loop_111_1_simple_20170116_153127.mp422017-01-16yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/ορειβατικη-111https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/cover_111_1_simple__20161221_145702.pngΟρειβατικήΟ "Ορειβάτης" είναι μια από τις πιο δημοφιλείς ασκήσεις για την καρδιά. Αυτή η προηγμένη, υψηλής έντασης άσκηση αυξάνει τον ρυθμό της καρδιάς, επιταχύνει τον μεταβολισμό, βοηθά στην οικοδόμηση μεγαλύτερης δύναμης στα πόδια και βελτιώνει την ευκινησία. Λόγω της πολυπλοκότητας και της αποτελεσματικότητάς της, είναι πολύ δημοφιλής στην εκπαίδευση των Πεζοναυτών και μεταξύ εκείνων που ασκούν πολεμικές τέχνες. Αν δεν έχετε κάνει ποτέ αυτή την άσκηση πριν, θα πρέπει να ξεκινήσετε με λίγες επαναλήψεις και αργές κινήσεις.https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/loop_111_1_simple_20170116_153127.mp422017-01-16yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/माउंटेन-क्लाइंबर-111https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/cover_111_1_simple__20161221_145702.pngमाउंटेन क्लाइंबर“पर्वतारोही” हृदय रोग में सबसे लोकप्रिय कसरतों में से एक है। यह उन्नत, उच्च तीव्रता वाली कसरत हृदय गति को बढ़ाती है, उपापचय को गति देती है, पैर को अधिक ताकतवर बनाने और चुस्त रहने में मदद करती है। अपनी जटिलता और प्रभावशीलता के कारण, यह नौसैनिक प्रशिक्षण और मार्शल आर्ट का अभ्यास करनेवालों के बीच बहुत लोकप्रिय है। अगर आपने पहले यह कसरत कभी नहीं किया हो, तो आपको कुछ दोहरावों और धीमी गतिविधियों के साथ इसे प्रारंभ करना चाहिए।https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/loop_111_1_simple_20170116_153127.mp422017-01-16yesnoP4Phttps://passion4profession.net/id/latihan/perut/595-111https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/cover_111_1_simple__20161221_145702.png595597https://p4ppullzone.b-cdn.net/api_v2/exercises/111/trainer_media/loop_111_1_simple_20170116_153127.mp422017-01-16yesnoP4Phttps://passion4profession.net/en/exercises/quadriceps/high-knees-running-in-place-112https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/cover_112_1_simple__20170206_095038.pngHigh knees running in placeThis exercise combines knee lifts with the typical running motion. It's one of the most effective moves for improving your running form as well as your speed, flexibility, and balance. The high knees run also increases your heart rate and burns calories, making it ideal for those looking to shed fat. It's the perfect exercise for a challenging cardio workout that will get your heart rate going. The main muscles involved are the quads, calves, and glutes. This move engages your abs too, and can help you get rid of love handles.https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/loop_112_1_simple_20170116_153539.mp412017-01-16yesnoP4Phttps://passion4profession.net/it/esercizi/quadricipiti/corsa-sul-posto-con-ginocchia-alte-112https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/cover_112_1_simple__20170206_095038.pngCorsa sul posto con ginocchia alteQuesto esercizio combina il movimento di sollevamento delle ginocchia con il tipico movimento della corsa. È uno dei movimenti più efficaci per migliorare la vostra forma per la corsa, così come la velocità, la flessibilità e l'equilibrio. La corsa a ginocchia alte aumenta anche la frequenza cardiaca e brucia calorie, rendendolo ideale per coloro che cercano di perdere il grasso. È l'esercizio perfetto per un allenamento cardio impegnativo che farà salire la vostra frequenza cardiaca. I principali muscoli coinvolti sono i quadricipiti, i polpacci e i glutei. Questo esercizio coinvolge anche gli addominali, e può aiutare a sbarazzarsi delle cosiddette “maniglie dell'amore”.https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/loop_112_1_simple_20170116_153539.mp412017-01-16yesnoP4Phttps://passion4profession.net/es/ejercicios/cuadriceps/correr-con-las-rodillas-altas-sin-moverse-del-sitio-112https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/cover_112_1_simple__20170206_095038.pngCorrer con las rodillas altas sin moverse del sitioEste ejercicio combina los levantamientos de rodilla con el típico movimiento de correr. Es uno de los movimientos más efectivos para mejorar la forma de correr, así como la velocidad, la flexibilidad y el equilibrio. Correr con las rodillas altas también aumenta la frecuencia cardíaca y quema calorías, por lo que es ideal para perder grasa. Es el ejercicio perfecto para el entrenamiento cardiovascular desafiante que podrá en marcha tu frecuencia cardíaca. Los músculos principales que intervienen son los cuádriceps, las pantorrillas y los glúteos. También participan los abdominales y puede ayudarte a librarte de los michelines.https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/loop_112_1_simple_20170116_153539.mp412017-01-16yesnoP4Phttps://passion4profession.net/fr/exercices/quadriceps/course-sur-place-genoux-leves-112https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/cover_112_1_simple__20170206_095038.pngCourse sur place genoux levésCet exercice combine les levés de genoux avec le mouvement typique de la course. Il s’agit d’un des mouvements les plus efficaces pour améliorer votre technique de course ainsi que votre vitesse, souplesse et équilibre. La course genoux levés augmente également votre rythme cardiaque et brûle des calories, ce qui est idéal pour ceux qui souhaitent faire fondre la graisse. C'est l'exercice parfait pour un entraînement cardio difficile qui accélérera votre fréquence cardiaque. Les principaux muscles impliqués sont les quadriceps, les mollets et les fessiers. Ce mouvement fait également participer vos abdominaux et peut vous aider à vous débarrasser des poignées d'amour.https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/loop_112_1_simple_20170116_153539.mp412017-01-16yesnoP4Phttps://passion4profession.net/de/uebungen/quadrizeps/knieheben-und-rennen-auf-der-stelle-112https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/cover_112_1_simple__20170206_095038.pngKnieheben und Rennen auf der StelleBei dieser Übung wird das Knieheben mit der typischen Rennbewegung kombiniert. Sie ist eine der effektivsten Übungen, um Kondition, Geschwindigkeit, Flexibilität und Gleichgewicht zu verbessern. Das Rennen mit Knieheben erhöht außerdem die Herzfrequenz und verbrennt Kalorien und ist damit ideal, wenn man Fett verbrennen will. Die Übung ist perfekt für ein anspruchsvolles Konditionstraining, bei dem das Herz auf Trab gehalten wird. Hier werden vor allem die Oberschenkel, Waden und der Po trainiert. Bei der Übung werden auch die Bauchmuskeln beansprucht und Hüftspeck abtrainiert.https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/loop_112_1_simple_20170116_153539.mp412017-01-16yesnoP4Phttps://passion4profession.net/pt/exercicios/quadriceps/joelho-alto-sem-sair-do-lugar-112https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/cover_112_1_simple__20170206_095038.pngJoelho Alto Sem Sair do LugarEste exercício combina levantar os joelhos com o movimento típico de corrida. É um dos movimentos mais eficazes para melhorar seu estilo de corrida, assim como a sua velocidade, flexibilidade e equilíbrio. A corrida levantando os joelhos também aumenta a sua frequência cardíaca e queima calorias, tornando-a ideal para quem quer perder gordura. É o exercício perfeito para um treino cardio desafiador que vai manter o seu ritmo cardíaco. Os principais músculos envolvidos são os quadríceps, panturrilhas e glúteos. Este movimento também trabalha o seu abdome e pode ajudá-lo a se livrar dos pneuzinhos.https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/loop_112_1_simple_20170116_153539.mp412017-01-16yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/квадрицепс/бег-на-месте-с-высоким-подъемом-колен-112https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/cover_112_1_simple__20170206_095038.pngБег на месте с высоким подъемом коленЭто упражнение сочетает в себе подъем колен с типичными движениями бега. Это одно из наиболее эффективных движений для улучшения вашей беговой формы, а также вашей скорости, гибкости и равновесия. Бег на месте с высоким подъемом колен увеличивает частоту сердечных сокращений и сжигает калории, что делает его идеальным упражнением для тех, кто хочет избавиться от жира. Это также идеальное упражнение для сложной кардиотренировки, которое повысит ваш пульс. Основные мышцы, задействованные в упражнении, — это четырехглавые, икроножные и ягодичные мышцы. В этом упражнении также задействованы ваши мышцы живота, и оно может помочь вам избавиться от жировых отложений на талии.https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/loop_112_1_simple_20170116_153539.mp412017-01-16yesnoP4Phttps://passion4profession.net/tr/egzersizler/kuadriseps/oldugu-yerde-dizleri-yukarı-cekerek-kosmak-112https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/cover_112_1_simple__20170206_095038.pngOlduğu Yerde Dizleri Yukarı Çekerek KoşmakBu egzersiz tipik koşma hareketi ile dizleri yukarı çekme hareketini birleştirir. Bu egzersiz, hızınızı, esnekliğinizi ve dengenizi olduğu gibi koşu formunuzu da geliştiren en etkin hareketlerden bir tanesidir. Diz hizasında koşmak aynı zamanda kalp atış hızınızı arttırır ve kalori yakar, yağ yakmak isteyenler için idealdir. Mevcut kalp atış hızınızı yükselten iddialı bir kardiyo antrenmanı için harika bir egzersizdir. İçerdiği temel kaslar, dörtlü kaslar, baldırlar ve kalça kaslarıdır. Bu hareket karın kaslarınızı da çalıştırır ve aşk tutacaklarından kurtulmanıza yardım eder.https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/loop_112_1_simple_20170116_153539.mp412017-01-16yesnoP4Phttps://passion4profession.net/ar/tamarin/الرباعية/الجري-في-المكان-برفع-الركبتين-112https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/cover_112_1_simple__20170206_095038.pngالجري في المكان برفع الركبتينيجمع هذا التمرين بين رفع الركبتين وتمرين الجري العادي. وهو واحد من أكثر الحركات فعالية لتحسين جريك بالإضافة إلى سرعتك ومرونتك وتوازنك. الجري برفع الركبتين يرفع أيضا معدل ضربات القلب لديك ويحرق السعرات الحرارية، مما يجعله مثاليا لمن يسعى إلى خسارة الوزن. إنه التمرين القلبي المثالي والذي سيجعل معدل ضربات قلبك في أفضل حال. العضلات التي يتم تمرينها هي العضلات الرباعية، الربلتان وعضلات الأرداف. يحرك هذا التمرين عضلات بطنك أيضا، ويمكن أن يساعدك في التخلص من دهون الخصر.https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/loop_112_1_simple_20170116_153539.mp412017-01-16yesnoP4Phttps://passion4profession.net/ja/exercises/大腿四頭筋/その場でハイニーラン-112https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/cover_112_1_simple__20170206_095038.pngその場でハイニーランこの運動は従来のランニングの動きと膝上げを組み合わせたものです。ランニングフォームの改善とスピード、柔軟性、バランスを改善するのに最も効果的な運動のひとつです。ハイニーランは心拍数も上げカロリーを燃焼するため、脂肪を落としたい方にも理想的です。心拍数の上がる難易度の高い有酸素運動にピッタリの運動です。対象となる主な筋肉は大腿四頭筋、ふくらはぎ、臀筋です。この運動は腹筋も使用し、お腹周りの脂肪を落とすのにも効果があります。https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/loop_112_1_simple_20170116_153539.mp412017-01-16yesnoP4Phttps://passion4profession.net/ko/exercises/사두근/무릎-높여-제자리-뛰기-112https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/cover_112_1_simple__20170206_095038.png무릎 높여 제자리 뛰기이 운동은 무릎 들어 올리기와 전형적인 달리기 동작을 결합한 운동입니다. 속도, 유연성, 균형 감각뿐만 아니라 달리기 자세를 향상시키는 데 가장 효과적인 운동입니다. 무릎 높여 뛰기는 심박수를 증가시키고 칼로리를 태우므로 체지방 감소에 이상적입니다. 심박수를 유지하며 실시할 수 있는 강력한 유산소 운동으로도 완벽합니다. 이 운동에 사용되는 주요 근육은 대퇴사두근, 종아리 및 둔근입니다. 이 운동은 또한 복근도 자극하므로 뱃살 제거에 도움이 됩니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/loop_112_1_simple_20170116_153539.mp412017-01-16yesnoP4Phttps://passion4profession.net/pl/cwiczenia/czworogłowy/skip-a-112https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/cover_112_1_simple__20170206_095038.pngSkip ATo ćwiczenie łączy unoszenie kolan z typowym bieganiem. To jedno z najbardziej skutecznych ćwiczeń poprawiających zarówno formę biegową, jak i prędkość, elastyczność i równowagę. Skip A zwiększa również tętno i pomaga spalić kalorie, co sprawia, że jest idealny dla osób, które chcą spalić tłuszcz. To doskonałe ćwiczenie do stanowiącego wyzwanie treningu kardio, który poprawi tętno. Angażuje głównie mięsień czworogłowy uda, łydki i pośladki. Ćwiczenie to trenuje również mięśnie brzucha i może pomóc w pozbyciu się oponek.https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/loop_112_1_simple_20170116_153539.mp412017-01-16yesnoP4Phttps://passion4profession.net/zh/exercises/股四头肌/原地高抬腿跑-112https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/cover_112_1_simple__20170206_095038.png原地高抬腿跑这项运动将抬腿与典型的跑步动作相结合。它是改善您的跑步姿势和您的速度、灵活度，以及平衡度的最有效运动。高抬腿跑也能够增加您的心率和消耗能量，是希望减肥人士的理想选择。它对于具有挑战性的有氧锻炼来说是一种理想的运动，能够维持心率。它涉及的主要肌肉有股四头肌、小腿和臀大肌。这种运动也能够锻炼您的腹部，帮助您甩掉腰间赘肉。https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/loop_112_1_simple_20170116_153539.mp412017-01-16yesnoP4Phttps://passion4profession.net/nl/oefeningen/quadriceps/hoge-knieen-hardlopen-ter-plaatse-112https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/cover_112_1_simple__20170206_095038.pngHoge Knieën Hardlopen Ter PlaatseDeze oefening combineert knieliften met de typische hardloopbeweging. Het is een van de meest effectieve bewegingen voor het verbeteren van je hardloop vorm evenals je snelheid, flexibiliteit en balans. De hoge knieën hardloop verhoogt ook je hartslag en verbrandt calorieën, waardoor het ideaal is voor mensen die vet willen verliezen. Het is de perfecte oefening voor een uitdagende cardio-workout die je hartslag aan de gang krijgt. De belangrijkste spieren die hierbij betrokken zijn zijn de quads (dijspieren), kuiten en billen. Deze beweging houdt je buikspieren ook bezig, en kan je helpen die vetrolletjes kwijt te raken.https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/loop_112_1_simple_20170116_153539.mp412017-01-16yesnoP4Phttps://passion4profession.net/sv/ovningar/quadriceps/hoga-knan-springa-pa-stallet-112https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/cover_112_1_simple__20170206_095038.pngHöga knän springa på ställetDenna övning kombinerar knälyft med den typiska löprörelsen. Det är en av de mest effektiva övningarna för att förbättra din löpform samt din snabbhet, flexibilitet och balans. De höga knän-löpingen ökar också din puls och bränner kalorier, vilket gör den idealisk för dem som vill bränna fett. Det är den perfekta övningen för en utmanande konditionsträning som kommer att få din puls att slå. De viktigaste inblandade musklerna är lårmusklerna, vadmusklerna och gluteus. Denna övning tar hand om dina magmuskler också, och hjälper dig få bort kärlekshandtag.https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/loop_112_1_simple_20170116_153539.mp412017-01-16yesnoP4Phttps://passion4profession.net/da/ovelser/quadriceps/løbe-pa-stedet-med-høje-knæløft-112https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/cover_112_1_simple__20170206_095038.pngLøbe på stedet med høje knæløftDenne øvelse kombinerer høje knæløft med den typiske løbebevægelse. Øvelsen er én af de mest effektive bevægelser til at forbedre din løbeform, samt din hastighed, fleksibilitet og balance. Løb med høje knæløft, øger også din puls og forbrænder kalorier, hvilket gør den ideel hvis du gerne vil tabe fedt. Det er en perfekt øvelse til en udfordrende cardio workout, som vil få din puls i vejret. De primære muskler som aktiveres, er quadriceps, læg- og baldemuskler. Bevægelsen aktiverer også dine mavemuskler, og kan hjælpe dig med at slippe af med kærlighedshåndtag.https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/loop_112_1_simple_20170116_153539.mp412017-01-16yesnoP4Phttps://passion4profession.net/fi/liikkeet/etureidet/paikallaan-juoksu-polven-nostolla-112https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/cover_112_1_simple__20170206_095038.pngPaikallaan juoksu polven nostollaTässä harjoituksessa polven nosto yhdistyy tavalliseen juoksuliikkeeseen. Se on yksi tehokkaimmista juoksutapaa, nopeutta, joustavuutta ja tasapainoa parantavista liikkeistä. Paikallaan juoksu polven nostolla kasvattaa lisäksi sykettä ja polttaa kaloreita, mikä tekee siitä erinomaisen niille, jotka haluavat päästä eroon liikarasvasta. Se on ihanteellinen harjoitus haastavaan aerobiseen treeniin, joka saa sykkeen kohoamaan. Aktivoituvia lihaksia ovat pääasiassa nelipäinen reisilihas, pohkeet ja pakarat. Tämä liike työstää myös vatsalihaksia ja voi auttaa pääsemään eroon humppakahvoista.https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/loop_112_1_simple_20170116_153539.mp412017-01-16yesnoP4Phttps://passion4profession.net/nb/ovelser/quadriceps/pa-stedet-løp-med-hevede-knær-112https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/cover_112_1_simple__20170206_095038.pngPå stedet løp med hevede knærDenne øvelsen kombinerer kneløft med typisk løpebevegelse. Det er en av de beste øvelsene for å forbedre måten du løper, og trene hastighet, fleksibiltet og balanse. Løping med hevede knær øker hjererytmen og forbrenner kalorier, og er derfor ideelt for dem som vil forbrenne fett. Det er en perfekt øvelse for å styrke blodomløpet og vil sette fart i hjertefrekvensen. De viktigste muskelgruppene som trenes er quads, legger, and setemuskler. Denne øvelsen er bra for magen også, og kan hjelpe deg med å bli kvitt bliringer.https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/loop_112_1_simple_20170116_153539.mp412017-01-16yesnoP4Phttps://passion4profession.net/ro/exercitii/cvadriceps/alergare-pe-loc-cu-genunchii-la-piept-112https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/cover_112_1_simple__20170206_095038.pngAlergare pe loc, cu genunchii la pieptAcest exercițiu combină ridicările de genunchi, cu mișcarea tipică de alergare. Este una dintre cele mai eficiente mișcări pentru îmbunătățirea condiției fizice în vederea alergării, precum și pentru îmbunătățirea vitezei, a flexibilității și a echilibrului. Alergarea pe loc cu genunchii la piept mărește, de asemenea, ritmul cardiac și arde caloriile, ceea ce o face ideală pentru aceia care urmăresc să slăbească. Este exercițiul perfect pentru un antrenament cardio intens, care vă va intensifica ritmul cardiac. Mușchii principali implicați sunt mușchii pătrați lombari, mușchii gambelor și mușchii fesieri. Această mișcare vă implică și mușchii abdominali și vă poate ajuta să scăpați de colăceii de grăsime de pe burtă și șolduri.https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/loop_112_1_simple_20170116_153539.mp412017-01-16yesnoP4Phttps://passion4profession.net/el/askiseis/τετρακεφαλος/ψηλα-τα-γονατα-τρεχοντας-επι-τοπου-112https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/cover_112_1_simple__20170206_095038.pngΨηλά τα Γόνατα Τρέχοντας Επί ΤόπουΑυτη η άσκηση συνδυάζει την ανύψωση των γονάτων με την τυπική λειτουργία του τρεξίματος. Είναι μία από τις πιο αποτελεσματικές ασκήσεις για τη βελτίωση της λειτουργίας του τρεξίματος σας καθώς και την ταχύτητα, την ευελιξία και την ισορροπία σας. Η ανύψωση των γονάτων σαν να τρέχετε αυξάνει επίσης τον ρυθμό της καρδιάς σας και καίτε θερμίδες, κάνοντας την ιδανική για όσους επιθυμούν να κάψουν λίπη. Είναι η τέλεια άσκηση για μια προκλητική προπόνηση που θα κάνει τους ρυθμούς της καρδιάς σας να αυξάνονται. Οι κύριοι μύες που συμμετέχουν είναι οι τετρακέφαλοι, κνήμη, και γλουτοί. Αυτή η άσκηση εμπλέκει και τους κοιλιακούς σας, και μπορεί να σας βοηθήσει να απαλλαγείτε από τα πιασίματα.https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/loop_112_1_simple_20170116_153539.mp412017-01-16yesnoP4Phttps://passion4profession.net/hi/vyayam/क्वाड्स/एक-स्थान-पर-खड़े-रहकर-घुटनों-को-दौड़ाना-112https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/cover_112_1_simple__20170206_095038.pngएक स्थान पर खड़े रहकर घुटनों को दौड़ानायह व्यायाम दौड़ने की विशिष्ट गति के साथ घुटनों को उठाने का संयोजन है। यह आपके दौड़ने के फॉर्म और साथ ही आपकी रफ्तार, लचीलेपन और संतुलन को सुधारने की सबसे प्रभावी गतिविधियों में से एक है। घुटनों को ऊँचा रखकर दौड़ने से आपकी हृदय गति भी बढ़ती है और कैलोरी खर्च होती है, जिससे यह उन लोगों के लिए उपयुक्त है जो चर्बी घटाना चाहते हैं। यह एक चुनौतीपूर्ण कार्डियो कसरत के लिए बढ़िया व्यायाम है जिससे आपकी हृदय गति बढ़ती है। इसमें काम आने वाली मुख्य पेशियाँ हैं, क्वाड्स, पिंडलियाँ और कूल्हे की पेशियाँ। यह गतिविधि आपके पेट की पेशियों को भी लिप्त करती है, और आपको अपनी तोंद से छुटकारा पाने में मदद कर सकती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/loop_112_1_simple_20170116_153539.mp412017-01-16yesnoP4Phttps://passion4profession.net/id/latihan/paha-depan/205-112https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/cover_112_1_simple__20170206_095038.png205207https://p4ppullzone.b-cdn.net/api_v2/exercises/112/trainer_media/loop_112_1_simple_20170116_153539.mp412017-01-16yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/oblique-roll-down-113https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/cover_113_1_simple__20161221_150215.pngOblique Roll DownThe Oblique Roll Down is a famous advanced-level Pilates exercise. As you know, Pilates method exercises strengthen and, most of all, stabilize the middle section of your body, including: abs, lower back and obliques. More specifically, the Oblique Roll Down benefits your oblique abs and, at the same time, helps tighten your muscles generating increased support for your spine.https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/loop_113_1_simple_20170112_113749.mp442017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/oblique-roll-down-113https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/cover_113_1_simple__20161221_150215.pngOblique Roll DownL'Oblique Roll Down è un famoso esercizio di Pilates di livello avanzato. Come è noto, il metodo Pilates, consente attraverso i suoi esercizi di rafforzare ma soprattutto stabilizzare la parte centrale del corpo, che comprende: addominali, parte bassa della schiena e gli obliqui. L'Oblique Roll Down in particolare, lavora sugli addominali obliqui e allo stesso tempo aiuta a rassodare i muscoli dando un maggiore sostegno alla spina dorsale.https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/loop_113_1_simple_20170112_113749.mp442017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/oblique-roll-down-113https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/cover_113_1_simple__20161221_150215.pngOblique Roll DownEl oblique roll down es un famoso ejercicio de Pilates de nivel avanzado. Como es sabido, mediante sus ejercicios, el método Pilates permite fortalecer y sobre todo estabilizar la parte central del cuerpo, que incluye: abdominales, parte baja de la espalda y los oblicuos. En particular, el oblique roll down trabaja los abdominales oblicuos y, al mismo tiempo, ayuda a reafirmar los músculos, proporcionando un mayor apoyo a la columna vertebral.https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/loop_113_1_simple_20170112_113749.mp442017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/oblique-roll-down-113https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/cover_113_1_simple__20161221_150215.pngOblique Roll DownL'Oblique Roll Down est un fameux exercice de Pilates de niveau avancé. Comme on le sait, la méthode Pilates, permet à travers ses exercices de renforcer, mais surtout de stabiliser la partie centrale du corps, qui comprend : les abdominaux, le bas du dos et les obliques. L'Oblique Roll Down en particulier, travaille sur les abdominaux obliques tout en aidant à renforcer les muscles qui apportent un meilleur soutien à la colonne vertébrale.https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/loop_113_1_simple_20170112_113749.mp442017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/oblique-roll-down-113https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/cover_113_1_simple__20161221_150215.pngOblique Roll DownDer Oblique Roll Down ist eine berühmte Pilates-Übung für Fortgeschrittene. Wie bekannt, ermöglicht die Pilates Methode mit ihren Übungen, die Körpermitte zu kräftigen, vor allem aber zu stabilisieren und zur Körpermitte gehören: Bauchmuskeln, untere Rückenmuskeln sowie die schrägen Bauchmuskeln Der Oblique Roll Down arbeitet im Besonderen mit den schrägen Bauchmuskeln und trägt gleichzeitig zur Kräftigung der Muskeln bei, wodurch die Wirbelsäule eine bessere Stabilität bekommt.https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/loop_113_1_simple_20170112_113749.mp442017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/oblique-roll-down-113https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/cover_113_1_simple__20161221_150215.pngOblique Roll DownO Oblique Roll Down é um famoso exercício de Pilates de nível avançado. Como se sabe, o método Pilates permite, por meio dos seus exercícios, reforçar e, sobretudo, estabilizar a parte central do corpo, que abrange os abdominais, a parte baixa das costas e os oblíquos. O Oblique Roll Down, em particular, trabalha os abdominais oblíquos e, ao mesmo tempo, ajuda a fortificar os músculos, dando uma maior sustentação à coluna vertebral.https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/loop_113_1_simple_20170112_113749.mp442017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/oblique-roll-down-113https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/cover_113_1_simple__20161221_150215.pngOblique Roll DownCкручивание вниз с поворотом корпуса - популярное упражнение Пилатеса повышенного уровня сложности. Как известно, система упражнений по методу Пилатеса позволяет укрепить и, главное, стабилизировать центральную часть корпуса, к которой относится пресс, нижняя область спины и косые мышцы. В частности, скручивание вниз с поворотом вовлекает в работу косые мышцы пресса и в тоже время помогает укрепить мускулатуру, улучшая поддержку позвоночника.https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/loop_113_1_simple_20170112_113749.mp442017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/oblique-roll-down-113https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/cover_113_1_simple__20161221_150215.pngOblique Roll DownOblique Roll Down, ileri seviyede ünlü bir Pilates egzersizidir. Bilindiği gibi, Pilates yöntemi, egzersizleri vasıtasıyla, abdominal (karın) kasları, sırtın alt kısmını ve oblikleri içeren, vücudun orta kısmını güçlendirmeyi özellikle de dengede tutmayı sağlar. Oblique Roll Down, özellikle, abdominal oblik kaslar üzerinde çalışır ve aynı zamanda omurgaya daha fazla destek vererek kasların güçlenmesine yardımcı olur.https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/loop_113_1_simple_20170112_113749.mp442017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/oblique-roll-down-113https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/cover_113_1_simple__20161221_150215.pngOblique Roll Downتمرين الدحرجة المحورية هو تمرين بيلاتيس شهير من المستوى المتقدم. وكما هو معروف، فطريقة البيلاتيس تمكن من خلال التمرينات من تقوية ولكن بصفة خاصة من تدعيم الجزء الأوسط من الجسم، والتي تشمل: البطن، وأسفل الظهر والمحور. تعمل الدحرجة المحورية على وجه الخصوص على تقوية عضلات البطن المحورية وفي الوقت نفسه تساعد على ثبات العضلات وإعطاء مزيد من الدعم للعمود الفقري.https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/loop_113_1_simple_20170112_113749.mp442017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/oblique-roll-down-113https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/cover_113_1_simple__20161221_150215.pngOblique Roll Downオブリーク・ロール・ダウンは、評判の高いハイレベルのピラティスのエクササイズです。すでに知られているように、ピラティスの方式は、体の中心部を強化し、特に安定させるエクササイズを通し、腹筋、背中の下部、斜筋を鍛えることが出来ます。 オブリーク・ロール・ダウンは、脊柱をより安定させるとともに、とりわけ腹斜筋に働きかけ、強化します。https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/loop_113_1_simple_20170112_113749.mp442017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/복근/oblique-roll-down-113https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/cover_113_1_simple__20161221_150215.pngOblique Roll Down오블리크 롤 다운은 유명한 고급 필라테스 운동입니다. 복부, 허리 및 사근을 포함한 몸의 중간부분을 특히 강화하고 자세를 안정적으로 잡아줍니다. 오블리크 롤 다운은 특히 복부와 사근을 단련하는 동시에 척추를 지지하는 근력 강화에도 도움이 됩니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/loop_113_1_simple_20170112_113749.mp442017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/oblique-roll-down-113https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/cover_113_1_simple__20161221_150215.pngOblique Roll DownOblique Roll Down to słynne ćwiczenie Pilates o zaawansowanym poziomie. Jak wiadomo, metoda Pilatesa dzięki swoim ćwiczeniom pomaga wzmocnić, a przede wszystkim ustabilizować środkową część ciała obejmującą brzuch, dolną część kręgosłupa i mięśnie skośne brzucha. Ćwiczenie Oblique Roll Down oddziałuje w szczególności na mięśnie skośne brzucha, powodując jednocześnie ich utwardzenie i zapewniając większe wsparcie kręgosłupa.https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/loop_113_1_simple_20170112_113749.mp442017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/oblique-roll-down-113https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/cover_113_1_simple__20161221_150215.pngOblique Roll Down斜向侧转身运动是一种知名的高级别的普拉提运动。众所周知，普拉提的练习方式通过练习强化特别是加强躯干的稳固性，包括：腹肌、下背和斜肌。 斜向侧转身运动中锻炼腹斜肌的同时帮助强化肌肉，给脊柱以最有力的支撑。https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/loop_113_1_simple_20170112_113749.mp442017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/oblique-roll-down-113https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/cover_113_1_simple__20161221_150215.pngOblique Roll DownDe Oblique Roll Down is een bekende gevorderde Pilates oefening. Zoals je weet, zorgen oefeningen van de Pilates methode voor het versterken en vooral voor het stabiliseren van het middelste deel van je lichaam, waaronder: buikspieren, de lage rug en schuine buikspieren. Meer specifieker, de Oblique Roll Down heeft een positief effect op je schuine buikspieren en helpt tegelijkertijd om je spieren aan te spannen waarmee je wervelkolom beter wordt ondersteunt.https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/loop_113_1_simple_20170112_113749.mp442017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/oblique-nedrullning-113https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/cover_113_1_simple__20161221_150215.pngOblique nedrullningOblique nedrullning är en känd avancerad Pilates-övning. Som ni vet så är Pilates metodövningar som förstärker och framför allt stabiliserar den mellersta delen av kroppen, inklusive: magmuskler, den nedre delen av ryggen och obliques. Övningen stärker din sneda magmuskler och bidrar samtidigt till att spänna musklerna och ökar stödet för ryggraden.https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/loop_113_1_simple_20170112_113749.mp442017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/mave/skra-nedrulning-113https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/cover_113_1_simple__20161221_150215.pngSkrå nedrulningDen skrå nedrulning er en berømt pilatesøvelse for erfarne udøvere. Som du ved styrker og ikke mindst stabiliserer pilatesøvelser den midterste region af din krop, herunder: maven, lænden og de skrå mavemuskler. Mere specifikt forbedrer den skrå nedrulning dine skrå mavemuskler og hjælper samtidigt med at stramme dine muskler op, hvilket sørger for øget støtte af din rygrad.https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/loop_113_1_simple_20170112_113749.mp442017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/vinojen-vatsalihasten-kierto-alaspain-113https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/cover_113_1_simple__20161221_150215.pngVinojen vatsalihasten kierto alaspäinVinojen vatsalihasten kierto alaspäin on tunnettu edistyneen tason Pilates-harjoitus. Kuten tiedät, Pilates-harjoitukset vahvistavat ja ennen kaikkea vakauttavat keskivartaloa, mukaan lukien: vatsalihaksia, alaselkää ja vinoja vatsalihaksia. Vinojen vatsalihasten kierto alaspäin treenaa erityisesti vinoja ja suoria vatsalihaksia ja auttaa samalla vahvistamaan selkärankaa tukevia lihaksia.https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/loop_113_1_simple_20170112_113749.mp442017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/nedovergaende-siderull-113https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/cover_113_1_simple__20161221_150215.pngNedovergående siderullNedovergående siderull er en velkjent, avansert pilates-øvelse. Som du vet, styrker og stabiliserer pilates-øvelser midjen, dvs: magemuskler, nedre rygg og sidemuskler. Nedovergående siderull er spesielt bra for de ytre magemusklene, og samtidig bidrar øvelsen til å stramme musklene og støtte ryggraden.https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/loop_113_1_simple_20170112_113749.mp442017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/inclinari-oblice-113https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/cover_113_1_simple__20161221_150215.pngÎnclinări obliceÎnclinarea oblică este un exercițiu celebru de pilates de nivel avansat. După cum știți, exercițiile de pilates fortifică și, mai ales, stabilizează partea centrală a corpului, inclusiv: mușchii abdominali, partea inferioară a spatelui și mușchii abdominali oblici. Mai precis, înclinarea oblică aduce beneficii mușchilor abdominali oblici și, în același timp, ajută la tonifierea mușchilor, generând sprijin sporit pentru coloana vertebrală.https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/loop_113_1_simple_20170112_113749.mp442017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/κυλιση-προς-τα-κατω-πλαγιων-κοιλιακων-113https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/cover_113_1_simple__20161221_150215.pngΚύλιση Προς τα Κάτω Πλάγιων ΚοιλιακώνΗ Κύλιση Προς τα Κάτω Πλάγιων Κοιλιακών είναι μια διάσημη άσκηση προχωρημένου επιπέδου του Πιλάτες. Όπως γνωρίζετε, οι ασκήσεις του Πιλάτες ενδυναμώνουν και, πάνω απ 'όλα, σταθεροποιούν το κεντρικό τμήμα του σώματός σας, όπως: τους κοιλιακούς, την οσφυϊκή χώρα και τους πλάγιους κοιλιακούς. Πιο συγκεκριμένα, η Κύλιση Προς τα Πίσω Πλάγιων Κοιλιακών ωφελεί τους πλάγιους κοιλιακούς σας και, ταυτόχρονα, βοηθά να σφίξετε τους μυς σας παράγοντας αυξημένη υποστήριξη για τη σπονδυλική σας στήλη.https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/loop_113_1_simple_20170112_113749.mp442017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/ऑब्लिक-रोल-डाउन-113https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/cover_113_1_simple__20161221_150215.pngऑब्लिक रोल डाउनऑब्लिक रोल डाउन एक प्रसिद्ध उन्नत स्तर की पिलेट्स कसरत है। जैसा की आप जानते हैं, पिलेट्स पद्धति की कसरतें मजबूती प्रदान करती हैं और सबसे ज्यादा पेट की मांसपेशियों, कमर के निचले हिस्से और ओब्लिकस सहित आपके शरीर के मध्य भाग को स्थिरता प्रदान करती हैं। अधिक विशेष रूप से, ऑब्लिक रोल डाउन आपके ऑब्लिक ऐब्स को फायदा पहुंचती है और, साथ ही, आपकी मांसपेशियों को टाइट करने में मदद करती है जिससे आपकी रीढ़ की हड्डी के लिए अधिक समर्थन उत्पन्न करती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/loop_113_1_simple_20170112_113749.mp442017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/perut/601-113https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/cover_113_1_simple__20161221_150215.png601603https://p4ppullzone.b-cdn.net/api_v2/exercises/113/trainer_media/loop_113_1_simple_20170112_113749.mp442017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/double-leg-stretch-114https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/cover_114_1_simple_20180430_143852.pngDouble leg stretchThe “Double Leg Stretch” is a classic Pilates exercise that builds resistance in your abdominal muscles, developing coordination and control throughout your body. When performed correctly, therefore keeping your torso still during the exercise, the double leg stretch not only strengthens your abs and neck tensor muscles, but it also helps to build strength, agility and balance.https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/loop_114_1_simple_20180430_143842.mp422018-04-30yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/double-leg-stretch-114https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/cover_114_1_simple_20180430_143852.pngDouble leg stretchIl “Double Leg Stretch” è un esercizio di Pilates classico che costruisce la resistenza nei muscoli addominali, sviluppando il coordinamento e il controllo di tutto il corpo. Se svolto correttamente, mantenendo quindi il tronco immobile durante l'esercizio, il double leg stretch non solo rafforza gli addominali e i tensori del collo, ma aiuta a sviluppare resistenza, agilità ed equilibrio.https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/loop_114_1_simple_20180430_143842.mp422018-04-30yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/double-leg-stretch-114https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/cover_114_1_simple_20180430_143852.pngDouble leg stretchEl «double leg stretch» es un ejercicio clásico de Pilates que aumenta la resistencia de los músculos abdominales, desarrollando la coordinación y el control de todo el cuerpo. Si se realiza correctamente, manteniendo el torso inmóvil durante el ejercicio, el double leg stretch no solo fortalece los abdominales y los músculos tensores del cuello, sino que ayuda a desarrollar la resistencia, la agilidad y el equilibrio.https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/loop_114_1_simple_20180430_143842.mp422018-04-30yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/double-leg-stretch-114https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/cover_114_1_simple_20180430_143852.pngDouble leg stretchLe « Double Leg Stretch » est un exercice de Pilates classique qui renforce la sangle abdominale, en développant la coordination et le contrôle du corps. Si cet exercice est réalisé correctement, c'est-à-dire en maintenant le buste immobile au cours de l'exercice, le double leg stretch renforce non seulement les abdominaux et les tenseurs du cou, mais aide à développer la résistance, l'agilité et l'équilibre.https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/loop_114_1_simple_20180430_143842.mp422018-04-30yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/double-leg-stretch-114https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/cover_114_1_simple_20180430_143852.pngDouble leg stretchDer „Double Leg Stretch” ist eine klassische Pilates-Übung, die den Bauchmuskelwiderstand aufbaut, während sie gleichzeitig die Koordination und Kontrolle des gesamten Körpers fördert. Wenn sie korrekt ausgeführt wird, also mit bewegungslosem Rumpf, kräftigt der Double Leg Stretch nicht nur die Bauchmuskeln und Halsstrecker, sondern führt auch zu mehr Ausdauer, Beweglichkeit und verbessertem Gleichgewicht.https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/loop_114_1_simple_20180430_143842.mp422018-04-30yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/double-leg-stretch-114https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/cover_114_1_simple_20180430_143852.pngDouble leg stretchO “Double Leg Stretch” é um clássico exercício de Pilates que confere resistência aos músculos abdominais e desenvolve a coordenação e o controle de todo o corpo. Se executado corretamente, mantendo o tronco imóvel durante o exercício, o double leg stretch não só reforça os abdominais e os tensores do pescoço, mas também ajuda a desenvolver resistência, agilidade e equilíbrio.https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/loop_114_1_simple_20180430_143842.mp422018-04-30yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/double-leg-stretch-114https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/cover_114_1_simple_20180430_143852.pngDouble leg stretch"Одновременное растягивание ног" - классическое упражнение Пилатеса, развивает выносливость мышц пресса, улучшает координацию и контроль над телом. Если его выполнять правильно, т.е. удерживая туловище неподвижно на протяжении всего упражнения, "одновременное растягивание ног" не только укрепит пресс и мышцы-напрягатели шеи, но и поможет развить выносливость, гибкость и удерживание равновесия.https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/loop_114_1_simple_20180430_143842.mp422018-04-30yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/double-leg-stretch-114https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/cover_114_1_simple_20180430_143852.pngDouble leg stretch“Double Leg Stretch” tüm vücudun koordinasyonunu ve kontrolünü geliştirerek, abdominal kaslarda (karın kasları) direnç oluşturan klasik bir Pilates egzersizidir. Eğer doğru şekilde yapılır ise, yani egzersiz sırasında gövdeyi sabit tutarak, double leg stretch sadece abdominal kasları ve boyun kaslarını güçlendirmekle kalmaz aynı zamanda direnci, çevikliği ve dengeyi geliştirmeye de yardımcı olur.https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/loop_114_1_simple_20180430_143842.mp422018-04-30yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/double-leg-stretch-114https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/cover_114_1_simple_20180430_143852.pngDouble leg stretchتمديد الساقين هو تمرين بيلاتيس كلاسيكي يبني التحمل في عضلات البطن، ويطورالتنسيق والسيطرة على الجسم كله. إذا قمت به بشكل صحيح، يمكنك بالتالي من الحفاظ على الجذع ثابت أثناء ممارسة التمرين، تمديد الساقين يقوي ليس فقط عضلات البطن وموترات الرقبة، و لكنه يساعد على تطوير القوة، خفة الحركة والتوازن.https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/loop_114_1_simple_20180430_143842.mp422018-04-30yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/double-leg-stretch-114https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/cover_114_1_simple_20180430_143852.pngDouble leg stretch“ダブル・レッグ・ストレッチ”は、体全体の調整力とコントロール力をつけ、腹筋の強度を高める基本的なピラティスのエクササイズです。 エクササイズの間、胴体を動かさないようにし、エクササイズが正しく行われた場合、ダブル・レッグ・ストレッチは腹筋と首の張筋を鍛えるだけでなく、強度、敏速性、バランス性を高めます。https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/loop_114_1_simple_20180430_143842.mp422018-04-30yesnoP4Phttps://passion4profession.net/ko/exercises/복근/double-leg-stretch-114https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/cover_114_1_simple_20180430_143852.pngDouble leg stretch"더블 레그 스트레칭”은 복부 저항력을 단련하여 몸 전체의 협응력과 제어능력을 향상시키는 대표적인 필라테스 운동입니다. 운동 중 상체를 고정하여 올바른 자세로 이 더블 레그 스트레치를 실시하면 복부와 목의 긴장근이 강화될 뿐 아니라 근력, 민첩성, 균형감각을 단련하는데 도움이 됩니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/loop_114_1_simple_20180430_143842.mp422018-04-30yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/double-leg-stretch-114https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/cover_114_1_simple_20180430_143852.pngDouble leg stretch„Double Leg Stretch” to klasyczne ćwiczenie Pilates, które wzmacnia mięśnie brzucha, rozwija koordynację i kontrolę nad całym ciałem. Jeśli wykonane jest prawidłowo, z utrzymaniem nieruchomego tułowia, ćwiczenie double leg stretch nie tylko wzmacnia mięśnie brzucha i mięśnie napinające szyi, ale również pomaga rozwijać wytrzymałość, sprawność i równowagę.https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/loop_114_1_simple_20180430_143842.mp422018-04-30yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/double-leg-stretch-114https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/cover_114_1_simple_20180430_143852.pngDouble leg stretch“双腿伸展运动”是一种建立在锻炼腹部肌肉耐力，促进身体协调和控制全身的普拉提运动。 如果正确地加以练习，在练习的时候保持躯干不动，“双腿伸展运动”就不仅锻炼腹肌和颈部张肌，同时帮助增强耐力、敏捷度和平衡力。https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/loop_114_1_simple_20180430_143842.mp422018-04-30yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/dubbele-been-stretch-114https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/cover_114_1_simple_20180430_143852.pngDubbele Been StretchDe ‚ÄúDubbele Been Stretch‚Äù s een klassieke Pilates oefening waarmee weerstand in je buikspieren wordt opgebouwd en waarbij coördinatie en controle door je hele lichaam wordt ontwikkeld. Wanneer correct uitgevoerd, en je dus je bovenlichaam stil houdt tijdens de oefening, zal de dubbele been stretch niet alleen je buikspieren en je nekspieren versterken, maar zal het ook helpen om kracht, lenigheid en balans op te bouwen.https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/loop_114_1_simple_20180430_143842.mp422018-04-30yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/dubbel-benstretch-114https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/cover_114_1_simple_20180430_143852.pngDubbel benstretchDen dubbla benstretchen är en klassisk Pilates-övning som bygger upp motstånd i magmuskulaturen och utvecklar samordning och kontroll i hela kroppen. När den utförs korrekt och om du håller din torso still under övningen, så kan den dubbla benstretchen stärka inte bara din magmuskler och nackmuskler, men den bidrar också till att bygga upp din styrka, din smidighet och din balans.https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/loop_114_1_simple_20180430_143842.mp422018-04-30yesnoP4Phttps://passion4profession.net/da/ovelser/mave/dobbelte-benstrækøvelser-114https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/cover_114_1_simple_20180430_143852.pngDobbelte benstrækøvelserDe “dobbelte benstrækøvelser” er en klassisk pilatesøvelse, som opbygger modstand i dine mavemuskler, og hvor du udvikler din koordinationsevne og kontrol i hele kroppen. Når øvelsen udføres korrekt, med overkroppen i stilstand under hele øvelsen, styrker den dobbelte benstrækøvelse ikke alene dine mavemuskler og nakkemuskler, den hjælper også med at opbygge styrke, adræthed og balance.https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/loop_114_1_simple_20180430_143842.mp422018-04-30yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/kahden-jalan-ojennus-114https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/cover_114_1_simple_20180430_143852.pngKahden jalan ojennusKahden jalan ojennus on klassinen Pilates-harjoitus, joka parantaa vatsalihasten kestävyyttä, kehittää koordinaatiota ja koko vartalon hallintaa. Oikein suoritettuna, eli pitämällä keskivartalo liikkumattomana harjoituksen aikana, kahden jalan ojennus vahvistaa vatsalihaksia ja niskan lihaksia sekä kasvattaa voimaa, notkeutta ja tasapainoa.https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/loop_114_1_simple_20180430_143842.mp422018-04-30yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/dobbel-beinstrekk-114https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/cover_114_1_simple_20180430_143852.pngDobbel beinstrekkDobbel beinstrekk er en klassisk pilates-øvelse som bygger opp motstandskraften i magemusklene og forsterker koordinasjon og kontroll av kroppen. Dersom du utfører øvelsen riktig og klarer å holde overkroppen i ro, vil dobbel beinstrekk ikke bare styrke mage- og nakkemuskler, men også optimalisere kroppens helhetlige styrke, smidighet og din balanseevne.https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/loop_114_1_simple_20180430_143842.mp422018-04-30yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/intinderea-dubla-a-picioarelor-114https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/cover_114_1_simple_20180430_143852.pngÎntinderea dublă a picioarelor„Întinderea dublă a picioarelor” este un exercițiu clasic de pilates care ajută la îmbunătățirea rezistenței mușchilor abdominali, dezvoltând coordonarea și controlul asupra întregului corp. Atunci când este efectuat în mod corect, adică atunci când trunchiul este menținut drept pe durata exercițiului, întinderea dublă a picioarelor nu doar fortifică mușchii abdominali și mușchii extensori ai gâtului, dar ajută și la dezvoltarea agilității, forței și echilibrului.https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/loop_114_1_simple_20180430_143842.mp422018-04-30yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/διπλο-τεντωμα-ποδιων-114https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/cover_114_1_simple_20180430_143852.pngΔιπλό Τέντωμα ΠοδιώνΤο "Διπλό Τέντωμα Ποδιών"" είναι μια κλασική άσκηση Πιλάτες που χτίζει αντοχή στους κοιλιακούς μύες σας, αναπτύσσοντας τον συντονισμό και τον έλεγχο σε όλο το σώμα σας. Όταν εκτελείται σωστά, δηλαδή όταν κρατάτε τον κορμό σας ακίνητο κατά τη διάρκεια της άσκησης, το διπλό τέντωμα ποδιών όχι μόνο ενισχύει τους κοιλιακούς σας και τους εκτείνοντες μύες του αυχένα, αλλά βοηθά επίσης να χτίσετε την δύναμη, την ευκινησία και την ισορροπία σας.https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/loop_114_1_simple_20180430_143842.mp422018-04-30yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/डबल-लेग-स्ट्रेच-114https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/cover_114_1_simple_20180430_143852.pngडबल लेग स्ट्रेच"डबल लेग स्ट्रेच" एक क्लासिक पिलेट्स की कसरत है जो आपकी पेट की मांसपेशियों में प्रतिरोधक क्षमता का निर्माण करती है, पूरे शरीर में समन्वय और नियंत्रण का विकास करती है। जब इसे सही ढंग से किया जाता है, इस तरह से कि कसरत के दौरान आपकी धड़ स्थिर रहे, तब डबल लेग स्ट्रेच न केवल आपकी ऐब्स और गर्दन की टेन्सर मांसपेशियों को मजबूत करती है बल्कि यह मजबूती, फूर्ती और संतुलन का निर्माण करने में भी मदद करती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/loop_114_1_simple_20180430_143842.mp422018-04-30yesnoP4Phttps://passion4profession.net/id/latihan/perut/613-114https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/cover_114_1_simple_20180430_143852.png613615https://p4ppullzone.b-cdn.net/api_v2/exercises/114/trainer_media/loop_114_1_simple_20180430_143842.mp422018-04-30yesnoP4Phttps://passion4profession.net/en/exercises/glutes/prone-leg-lift-alternated-115https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/cover_115_1_simple__20161221_152832.pngProne Leg Lift AlternatedThis Pilates exercise is a variation of the classic Swan Dive. If done properly, this simple but effective exercise tones and strengthens the back of the legs (glutes and hamstrings). It also improves the elasticity and extension of the hip and stabilizes the entire pelvic region. "Prone leg lifts" must be performed in a slow and controlled manner taking care that the abdominal muscles are kept taut so as to protect the lower back.https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/loop_115_1_simple_20170112_114108.mp442017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/glutei/prone-leg-lift-alternated-115https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/cover_115_1_simple__20161221_152832.pngProne Leg Lift AlternatedQuesto esercizio di Pilates è una variazione del classico Swan Dive. Se eseguito correttamente, questo semplice ma efficace esercizio tonifica e rafforza la parte posteriore delle gambe (glutei e muscoli femorali). Migliora inoltre l'elasticità e l'estensione dell'anca e stabilizza tutta la regione pelvica. I “prone leg lifts” vanno eseguiti con un movimento lento e controllato tenendo i muscoli addominali ben tesi in modo da proteggere la parte bassa della schiena.https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/loop_115_1_simple_20170112_114108.mp442017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/gluteos/prone-leg-lift-alternated-115https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/cover_115_1_simple__20161221_152832.pngProne Leg Lift AlternatedEste ejercicio de Pilates es una variante del clásico Swan Dive. Si se realiza correctamente, este ejercicio sencillo pero eficaz tonifica y fortalece la parte posterior de las piernas (glúteos y músculos femorales). Mejora también la elasticidad y extensión de la cadera y estabiliza toda la región pélvica. Los «prone leg lifts» se realizan con un movimiento lento y controlado, manteniendo los músculos abdominales bien tensos a fin de proteger la parte baja de la espalda.https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/loop_115_1_simple_20170112_114108.mp442017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/fessiers/prone-leg-lift-alternated-115https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/cover_115_1_simple__20161221_152832.pngProne Leg Lift AlternatedCet exercice de Pilates est une variante du Swan Dive classique. S’il est exécuté correctement, cet exercice simple mais efficace tonifie et renforce la partie arrière des jambes (fessiers et muscles ischio-jambiers). Il améliore également l'élasticité et l’extension des hanches et stabilise toute la région pelvienne. Les « prone leg lifts » doivent être effectués selon un mouvement lent et contrôlé, en gardant les muscles abdominaux fermement contractés afin de protéger le bas du dos.https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/loop_115_1_simple_20170112_114108.mp442017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/gesaß/prone-leg-lift-alternated-115https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/cover_115_1_simple__20161221_152832.pngProne Leg Lift AlternatedDiese Pilatesübung ist eine Variante des klassischen Swan Dive. Wird sie korrekt durchgeführt, kräftigt und stärkt diese einfache aber wirkungsvolle Übung die Beinrückseite (Gesäß- und Oberschenkelmuskulatur). Sie verbessert außerdem die Elastizität und Streckung der Hüfte und stabilisiert den gesamten Beckenbereich. Die Übungen des „abwechselnden Beinhebens“ müssen mit einer langsamen und kontrollierten Bewegung durchgeführt werden. Dabei die Bauchmuskeln gut anspannen, um den unteren Rückenbereich zu schützen.https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/loop_115_1_simple_20170112_114108.mp442017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/gluteos/prone-leg-lift-alternated-115https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/cover_115_1_simple__20161221_152832.pngProne Leg Lift AlternatedEste exercício de Pilates é uma variação do clássico Swan Dive. Se for realizado corretamente, este exercício simples, porém eficaz, tonifica e reforça a parte posterior das pernas (glúteos e músculos femorais). Melhora também a elasticidade e a extensão do quadril, além de estabilizar toda a região pélvica. As elevações “prone leg lifts” são realizadas com um movimento lento e controlado, mantendo os músculos abdominais bem esticados, de maneira a proteger a parte baixa das costas.https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/loop_115_1_simple_20170112_114108.mp442017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/ягодицы/prone-leg-lift-alternated-115https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/cover_115_1_simple__20161221_152832.pngProne Leg Lift AlternatedЭто упражнение пилатес является вариантом классического упражнения «Ныряющий лебедь» (Swan Dive). Правильное выполнение этого простого, но очень эффективного упражнения поможет подтянуть и укрепить задние мышцы ног (ягодиц и бедер). Кроме того, упражнение повышает эластичность и способствует растяжению мышц бедра, а также стабилизует область таза. Упражнения prone leg lifts предусматривают медленные и контролируемые движения за счет напряженных мышц живота с целью защиты нижнего участка спины.https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/loop_115_1_simple_20170112_114108.mp442017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/kalca/prone-leg-lift-alternated-115https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/cover_115_1_simple__20161221_152832.pngProne Leg Lift AlternatedBu Pilates egzersizi klasik Swan Dive (Kuğu Dalışı) egzersizinin değişik bir biçimidir. Doğru olarak yapıldığı takdirde, bu basit fakat etkili egzersiz bacakların arka kısmını (kalça ve femoral kaslarını) sıkılaştırıp güçlendirir. Ayrıca kalça esnekliğini ve uzamasını geliştirip tüm basen bölgesini sağlamlaştırır. “Prone leg lifts” egzersizleri, sırtın alt kısmını koruyacak şekilde karın kaslarını iyice kasılı tutarak, yavaş ve kontrollü bir hareketle yapılmalıdır.https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/loop_115_1_simple_20170112_114108.mp442017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/الأرداف/prone-leg-lift-alternated-115https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/cover_115_1_simple__20161221_152832.pngProne Leg Lift Alternatedيشكل تمرين بيلاتيس هذا تنويعأ من التمرين الكلاسيكي Swan Dive . وإذا تم انجازه بشكل صحيح فإن هذا التمرين البسيط والفعال ينشط ويقوي الجزء الخلفي للساقين ( الأرداف و عضلات الفخذ) . كما ويحسن مرونة وبسط الورك ويحقق استقرار منطقة الحوض بأكملها. يتعين القيام بـ“prone leg lifts” من خلال حركة بطيئة ومتحكم بها مع الاحتفاظ بعضلات البطن مشدودة بطريقة تحمي بها منطقة أسفل الظهر.https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/loop_115_1_simple_20170112_114108.mp442017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/臀筋/prone-leg-lift-alternated-115https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/cover_115_1_simple__20161221_152832.pngProne Leg Lift Alternatedこのピラティスのエクササイズは通常のスワンダイブの変化形です。簡単なのに効果のあるこのエクササイズは、正しく行えば、脚後部（臀筋や大腿筋）を鍛え強化します。さらに、腰周りの柔軟性や伸縮性をアップし骨盤部分すべてを安定させます。 「プローン・レッグ・リフト」は背中下部を保護するように腹筋を張りながら、コントロールされたゆっくりとした動きで行います。https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/loop_115_1_simple_20170112_114108.mp442017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/둔근/prone-leg-lift-alternated-115https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/cover_115_1_simple__20161221_152832.pngProne Leg Lift Alternated이 필라테스 동작은 클래식 스완 다이브(Swan Dive) 동작의 변형 동작입니다. 올바른 방법으로 수행할 경우 다리 뒤쪽(둔근과 햄스트링)을 강화하고 근육을 고루 발달시킬 수 있는 간단하면서도 효과적인 운동입니다. 또한, 고관절의 유연성과 운동범위를 향상하고 골반 전체의 힘을 길러 줍니다. “엎드린 자세에서 다리 들어 올리기” 동작은 복근을 사용하므로 천천히, 그리고 자신의 몸 상태를 고려하여 허리에 부담을 주지 않도록 주의해야 합니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/loop_115_1_simple_20170112_114108.mp442017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/posladki/prone-leg-lift-alternated-115https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/cover_115_1_simple__20161221_152832.pngProne Leg Lift AlternatedPrezentowane ćwiczenie Pilates stanowi odmianę klasycznej wersji Swan Dive. Prawidłowo wykonywany, ten prosty, a jednocześnie skuteczny trening tonizuje i wzmacnia tylną część nóg (pośladki i mięśnie udowe). Ponadto, poprawia elastyczność oraz rozciągnięcie stawów biodrowych, a także stabilizuje cały obszar miednicy. „Prone leg lifts” polega na wykonywaniu powolnego i kontrolowanego ruchu przy jednoczesnym naprężeniu mięśni brzucha, przy wyraźnym oszczędzaniu dolnej częci pleców.https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/loop_115_1_simple_20170112_114108.mp442017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/臀肌/prone-leg-lift-alternated-115https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/cover_115_1_simple__20161221_152832.pngProne Leg Lift Alternated这个“普拉提”健身运动是一项类似于天鹅潜水的健身运动。该运动简单而有效，如果处理得当，能够有效地锻炼双腿（尤其是臀部肌肉和大腿后肌），同时也能加强髋关节的韧性和骨盆的稳定性。 “俯卧交替抬腿健身运动”必须缓慢进行，不能过快，同时也必须保持腹部肌肉绷紧，防止腰部受伤。https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/loop_115_1_simple_20170112_114108.mp442017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/bilspieren/prone-leg-lift-alternated-115https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/cover_115_1_simple__20161221_152832.pngProne Leg Lift AlternatedDeze pilatesoefening is een variatie van de klassieke Swan Dive. Indien goed uitgevoerd zal deze simpele maar effectieve oefening de achterkant van de benen accentueren en versterken (bilspieren en hamstrings). Het verbetert ook de flexibiliteit en extensie van de heup en stabiliseert het hele bekkengebied. "Prone leg lifts" moeten traag en op een gecontroleerde manier uitgevoerd worden zodat je erop let de buikspieren zo strak mogelijk te houden om de onderrug te beschermen.https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/loop_115_1_simple_20170112_114108.mp442017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/sate/magliggande-benlyft-omvaxlande-115https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/cover_115_1_simple__20161221_152832.pngMagliggande benlyft omväxlandeDenna Pilates-träning är en variant av det klassiska svanhoppet. Om det görs rätt, trimmar och styrektränar denna enkla men effektiva övning baksidan av benen (säte och hamstrings, baksida lår). Den förbättrar även elasticiteten och sträckningen av höfterna och stabiliserar hela bäckenregionen. "Magbenlyft" måste utföras på ett lugnt och kontrollerat sätt och se till att bukmuskulaturen hålls spänd för att skydda nedre delen av ryggen.https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/loop_115_1_simple_20170112_114108.mp442017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/balle/fremliggende-benløft-alternativ-version-115https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/cover_115_1_simple__20161221_152832.pngFremliggende benløft alternativ versionDenne Pilatesøvelse er en variation af det klassiske Svanedyk. Hvis den udføres korrekt, kan denne enkle men effektive øvelse stramme og styrke benenes bagside (balder og haser). Den forbedrer også elasticiteten og bevægeligheden af hoften, og stabiliserer hele bækkenområdet. "Fremliggende benløft" skal udføres langsomt og kontrolleret, hvor mavemusklerne holdes spændte for at beskytte den nederste del af ryggen.https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/loop_115_1_simple_20170112_114108.mp442017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/pakarat/prone-leg-lift-alternated-115https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/cover_115_1_simple__20161221_152832.pngProne Leg Lift AlternatedTämä Pilates-harjoitus on muunnos klassisesta joutsensukelluksesta. Jos harjoitus tehdään oikein, tämä yksinkertainen mutta tehokas harjoitus vahvistaa jalkojen takalihaksia (pakaralihaksia ja kinnerjänteitä). Se parantaa myös lanteen joustavuutta ja ojennusta sekä vakauttaa koko lantion aluetta. "Jalannostot vatsalla maaten" täytyy suorittaa hitaasti ja keskittyneesti huolehtien samalla siitä, että vatsalihakset pidetään jännitettyinä, mikä tukee alaselkää.https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/loop_115_1_simple_20170112_114108.mp442017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/sete/vekslende-benløft-pa-magen-115https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/cover_115_1_simple__20161221_152832.pngVekslende benløft på magenDenne pilatesøvelsen er en variasjon av det klassiske "Svanestupet". Når den utføres riktig, hjelper denne enkle, men effektive øvelsen med å trene og stramme opp baksiden av beina (rumpe og baksiden av lårene). Den forbedrer også hoftens mykhet og utstrekning, og stabiliserer hele bekkenområdet. "Benløft på magen" må utføres på en sakte og kontrollert måte, med godt spente magemuskler for å ta vare på korsryggen.https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/loop_115_1_simple_20170112_114108.mp442017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/fesieri/ridicarea-alternativa-a-picioarelor-din-pozitia-culcat-pe-burta-115https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/cover_115_1_simple__20161221_152832.pngRidicarea alternativă a picioarelor din poziția culcat pe burtăAcest exercițiu de Pilates este o variație a clasicului Swan Dive. Dacă este executat în mod corespunzător, acest exercițiu simplu, dar eficient, tonifică și fortifică partea dorsală a picioarelor (fesierii și tendoanele poplitee). Acesta îmbunătățește, de asemenea, elasticitatea și extensia șoldurilor și stabilizează întreaga regiune pelviană. „Ridicarea picioarelor din poziția culcat pe burtă” trebuie efectuată într-un mod lent și controlat, având grijă ca mușchii abdominali să fie menținuți întinși, pentru a proteja partea inferioară a spatelui.https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/loop_115_1_simple_20170112_114108.mp442017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/γλουτοι/σε-πρηνη-θεση-σηκωστε-εναλλαξ-τα-ποδια-115https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/cover_115_1_simple__20161221_152832.pngΣε πρηνή θέση σηκώστε εναλλάξ τα πόδιαΑυτή η άσκηση Πιλάτες είναι μια παραλλαγή του κλασικού Καθίσματος του Κύκνου. Αν γίνει σωστά, αυτή η απλή αλλά αποτελεσματική άσκηση τονώνει και ενισχύει το πίσω μέρος των ποδιών (γλουτούς και οπίσθιους μηριαίους). Βελτιώνει επίσης την ελαστικότητα και την επέκταση του ισχίου και σταθεροποιεί ολόκληρη την πυελική περιοχή. Το "Σε πρηνή θέση σηκώστε εναλλάξ τα πόδια" πρέπει να εκτελείται με έναν αργό και ελεγχόμενο τρόπο, λαμβάνοντας μέριμνα ώστε οι κοιλιακοί μύες να μένουν τεντωμένοι έτσι ώστε να προστατευτεί το κάτω μέρος της πλάτης.https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/loop_115_1_simple_20170112_114108.mp442017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/ग्लूट्स/अधोमुख-स्थिति-में-बारी-बारी-से-टांग-उठाना-115https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/cover_115_1_simple__20161221_152832.pngअधोमुख स्थिति में बारी-बारी से टांग उठानायह पिलेट्स व्यायाम क्लासिक स्वान डाइव का रूपांतरण है। यदि इसे सही ढंग से किया जाए तब यह सरल लेकिन प्रभावी व्यायाम टांगों के पिछले हिस्से (ग्लूटेस और हैमस्ट्रिंग) को मजबूत बनाता है। यह कूल्हे के लचीलेपन और उसके फैलाव में भी सुधार करता है और पूरे पेल्विक क्षेत्र को स्थिर करता है। "अधोमुख स्थिति में टांग उठाना" को यह ध्यान में रखते हुए धीरे-धीरे और नियंत्रित ढंग से किया जाना चाहिए कि पेट की मांसपेशियां तनी रहें ताकि कमर के नीचले हिस्से को सुरक्षित रखा जा सके।https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/loop_115_1_simple_20170112_114108.mp442017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/bokong/619-115https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/cover_115_1_simple__20161221_152832.png619621https://p4ppullzone.b-cdn.net/api_v2/exercises/115/trainer_media/loop_115_1_simple_20170112_114108.mp442017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/glutes/reverse-hip-extension-116https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/cover_116_1_simple__20161221_154112.pngReverse hip extensionReverse hip extensions are useful to work out the lumbar muscles and buttocks effectively. Performing this exercise properly helps tone and strengthen the buttocks, femoris muscles, and lumbar muscles. It also improves the elasticity and range of the hips, and stabilizes the pelvic region.https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/loop_116_1_simple_20170112_114249.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/glutei/estensioni-dell-anca-in-posizione-prona-116https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/cover_116_1_simple__20161221_154112.pngEstensioni dell'anca in posizione pronaLe estensioni dell'anca in posizione prona sono utili per allenare efficacemente i muscoli lombari e i glutei. Fare questo esercizio correttamente aiuta a tonificare e rafforzare glutei, muscoli femorali e muscoli lombari. Migliora inoltre l'elasticità e l'estensione dell'anca e stabilizza la regione pelvica.https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/loop_116_1_simple_20170112_114249.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/gluteos/extension-de-cadera-invertida-116https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/cover_116_1_simple__20161221_154112.pngExtensión de cadera invertidaLas extensiones de cadera invertidas son muy útiles para trabajar eficazmente los músculos lumbares y glúteos. Realizar correctamente este ejercicio ayuda a tonificar y a fortalecer los glúteos, los músculos femorales, así como los músculos lumbares. Además, mejora la elasticidad y la amplitud de caderas, y estabiliza la región pélvica.https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/loop_116_1_simple_20170112_114249.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/fessiers/extension-inversee-de-la-hanche-116https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/cover_116_1_simple__20161221_154112.pngExtension inversée de la hancheLes extensions inversées de la hanche sont utiles pour entraîner efficacement les muscles lombaires et les fessiers. Exécuté correctement, cet exercice permet de tonifier et de renforcer les fessiers, les muscles fémoraux et les muscles lombaires. Il améliore également la souplesse et l'amplitude des hanches et stabilise la région pelvienne.https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/loop_116_1_simple_20170112_114249.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/gesaß/huftdehnung-in-bauchlage-116https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/cover_116_1_simple__20161221_154112.pngHüftdehnung in BauchlageDie Hüftdehnung in Bauchlage ist eine wirkungsvolle Übung zum Trainieren der quadratischen Lendenmuskeln und Gesäßmuskeln. Bei korrekter Ausführung dieser Übung lassen sich Gesäßmuskeln, Oberschenkelmuskeln und die quadratischen Lendenmuskeln in Form bringen. Außerdem werden Elastizität und Beweglichkeit der Hüfte verbessert und der Beckenbereich gestärkt.https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/loop_116_1_simple_20170112_114249.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/gluteos/extensao-de-quadril-invertida-116https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/cover_116_1_simple__20161221_154112.pngExtensão de quadril invertidaExtensões de quadril invertidas são úteis para treinar os músculos da região lombar e glúteos efetivamente. Realizar este exercício adequadamente ajuda a tonificar e fortalecer os glúteos, músculos femorais e músculos da região lombar. Ele também melhora a elasticidade e amplitude dos quadris, além de estabilizar a região pélvica.https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/loop_116_1_simple_20170112_114249.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/ягодицы/обратное-вытягивание-бедра-116https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/cover_116_1_simple__20161221_154112.pngОбратное вытягивание бедраОбратные вытягивания бедер полезны для эффективной тренировки мышц поясницы и ягодиц. Надлежащее выполнение этого упражнения помогает придать тонус ягодицам, мышцам бедра и мышцам поясничного отдела. Оно также улучшает эластичность и диапазон движения бедер и стабилизирует тазовую зону.https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/loop_116_1_simple_20170112_114249.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/kalca/tersinden-kalca-esnetme-116https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/cover_116_1_simple__20161221_154112.pngTersinden kalça esnetmeTersinden kalça esnetmeler bel kaslarını ve kalçayı etkili çalıştırmak için kullanışlıdır. Bu egzersizi doğru şekilde yapmak kalçayı, femoris kaslarını ve bel kaslarını güçlendirip sağlıklı kılar. Aynı zamanda, kalçanın esnekliğini ve uzanımını artırır ve alt karın kısmını dengede tutar.https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/loop_116_1_simple_20170112_114249.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/الأرداف/تمرين-تمديد-الوركين-المعكوس-116https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/cover_116_1_simple__20161221_154112.pngتمرين تمديد الوركين المعكوسإن تمرين تمديد الوركين المعكوس مفيد لتدريب عضلات أسفل الظهر والأرداف بفعالية. القيام بأداء هذا التمرين على النحو الصحيح يساعد على تشكيل وتقوية الأرداف وعضلات الفخذ وعضلات أسفل الظهر. كما يعمل على تحسين المرونة ومدى حركة الفخذ وثبات منطقة الحوض.https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/loop_116_1_simple_20170112_114249.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/臀筋/リバースヒップエクステンション-116https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/cover_116_1_simple__20161221_154112.pngリバースヒップエクステンションリバースヒップエクステンションは、腰の筋肉と臀部を効率的に鍛えるのに有効です。 この運動を正しく行うと、臀部や大腿筋、腰の筋肉が形作られ強化されます。また、臀部の伸縮性や範囲も向上し、骨盤のエリアを安定させます。https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/loop_116_1_simple_20170112_114249.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/둔근/reverse-hip-extension-116https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/cover_116_1_simple__20161221_154112.pngReverse hip extension리버스 힙 익스텐션은 허리 근육과 엉덩이를 단련하는 데 효과적입니다. 이 운동을 올바르게 실시하면 엉덩이, 대퇴근, 허리 근육을 강화하고 탄력 있게 만드는 데 도움이 됩니다. 또한, 힙의 탄력성과 범위를 향상시키고 골반 부위를 안정화시킵니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/loop_116_1_simple_20170112_114249.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/posladki/unoszenie-nog-w-lezeniu-na-brzuchu-116https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/cover_116_1_simple__20161221_154112.pngUnoszenie nóg w leżeniu na brzuchuUnoszenie nóg w leżeniu na brzuchu jest przydatnym ć‡wiczeniem, jeś›li chce się™ skutecznie trenować mięśnie lędźwiowe i pośladki. Poprawnie wykonane pomaga wyrzeźbić‡ i wzmocnić‡ pośladki, mięśnie proste ud oraz mięśnie lędźwiowe. Poprawia również elastyczność‡ i zakres ruchu bioder oraz stabilizuje okolice miednicy.https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/loop_116_1_simple_20170112_114249.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/臀肌/髋关节反向伸展-116https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/cover_116_1_simple__20161221_154112.png髋关节反向伸展髋关节反向伸展对有效锻炼腰肌和臀部十分有益。 适当进行这项练习有助于锻炼和强化臀部、股肌和腰肌。它还可改善臀部弹性和幅度，使骨盆区稳固。https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/loop_116_1_simple_20170112_114249.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/bilspieren/reverse-hip-extension-116https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/cover_116_1_simple__20161221_154112.pngReverse hip extensionReverse hip extensions zijn goed om de onderste rugspieren en bilspieren effectief te trainen. Als je deze oefening goed uitvoert, zul je je bil-, been- en onderrugspieren versterken en accentueren. Je verbetert ook jouw lenigheid en de reikwijdte van de heupen en je stabiliseert het bekkengebied.https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/loop_116_1_simple_20170112_114249.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/sate/omvanda-hofttanjningar-116https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/cover_116_1_simple__20161221_154112.pngOmvända höfttänjningarOmvända höfttänjningar är användbara för att effektivt träna musklerna i ländryggen och skinkorna. Att utföra denna övning hjälper till att trimma och stärka skinkorna, lårmusklerna och musklerna i ländryggen. Den förbättrar även elasticiteten och räckvidden för höfterna och stabiliserar bäckenregionen.https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/loop_116_1_simple_20170112_114249.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/balle/omvendt-hoftestræk-116https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/cover_116_1_simple__20161221_154112.pngOmvendt hoftestrækOmvendt hoftestræk er anvendelige til at arbejde effektivt med lændens og baldernes muskler. Når denne øvelse udføres korrekt, hjælper den med at stramme og styrke balderne, lårmusklerne og lænden. Øvelsen forbedrer også hofternes smidighed og bevægelighed, og stabiliserer bækkenområdet.https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/loop_116_1_simple_20170112_114249.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/pakarat/lantion-ojennus-116https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/cover_116_1_simple__20161221_154112.pngLantion ojennusLantion ojennusliikkeet ovat hyödyllisiä, kun treenaat ristiselän lihaksia ja pakaroita. Tämän harjoituksen oikea suoritus auttaa kiinteyttämään ja vahvistamaan pakaroita, reisilihaksia ja ristiselän lihaksia. Se parantaa myös lantion elastisuutta ja liikkuvuutta ja vakauttaa lantion aluetta.https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/loop_116_1_simple_20170112_114249.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/sete/omvendt-hoftestrekk-116https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/cover_116_1_simple__20161221_154112.pngOmvendt hoftestrekkOmvendte hoftestrekk er nyttige for å effektivt trene musklene i korsryggen og rumpen. Ved å utføre denne øvelsen riktig vil du kunne stramme opp og styrke rumpen, femoris-musklene og korsryggen. Den forbedrer også elastisiteten og bevegelsesfriheten i hoftene, og stabiliserer hele bekkenområdet.https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/loop_116_1_simple_20170112_114249.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/fesieri/extensia-spre-spate-a-soldurilor-116https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/cover_116_1_simple__20161221_154112.pngExtensia spre spate a șoldurilorExtensiile spre spate ale șoldurilor sunt foarte utile pentru antrenarea eficientă a mușchilor lombari și fesieri. Efectuarea în mod corespunzător a acestui exercițiu ajută la tonifierea și întărirea mușchilor fesieri, femurali și lombari. Îmbunătățește, de asemenea, elasticitatea și deschiderea șoldurilor, stabilizând regiunea pelviană.https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/loop_116_1_simple_20170112_114249.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/γλουτοι/αντιστροφη-εκταση-ισχιων-116https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/cover_116_1_simple__20161221_154112.pngΑντίστροφη έκταση ισχίωνΟι αντίστροφες εκτάσεις ισχίων είναι χρήσιμες για την αποτελεσματική εκγύμναση των οσφυϊκών μυών και των οπισθίων. Η σωστή εκτέλεση αυτής της άσκησης βοηθάει στην τόνωση και στην ενδυνάμωση των οπισθίων, των μηριαίων μυών και των οσφυϊκών μυών. Βελτιώνει επίσης την ελαστικότητα και το εύρος των γοφών, και σταθεροποιεί την πυελική περιοχή.https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/loop_116_1_simple_20170112_114249.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/ग्लूट्स/रिवर्स-हिप-एक्सटेंशन-116https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/cover_116_1_simple__20161221_154112.pngरिवर्स हिप एक्सटेंशनरिवर्स हिप एक्सटेंशन कमर की पेशियों और कूल्हों की प्रभावशाली कसरत के लिए उपयोगी हैं। इस कसरत को सही ढंग से करने से कूल्हों, फीमोरिस पेशियों और कमर की पेशियों की तान बढ़ाने और उन्हें मजबूत बनाने में मदद मिलती है। यह नितंबों के लचीलेपन और दायरे में सुधार भी करती है, और श्रोणि क्षेत्र को स्थिर करती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/loop_116_1_simple_20170112_114249.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/bokong/625-116https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/cover_116_1_simple__20161221_154112.png625627https://p4ppullzone.b-cdn.net/api_v2/exercises/116/trainer_media/loop_116_1_simple_20170112_114249.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/double-leg-stretch-extended-arms-117https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/cover_117_1_simple__20161221_154731.pngDouble leg stretch extended armsThis classic Pilates exercise works your abs and develops full body coordination. It also increases stamina and boosts your ability to keep your torso stable.https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/loop_117_1_simple_20170112_114544.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/doppio-allungamento-delle-gambe-con-braccia-distese-117https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/cover_117_1_simple__20161221_154731.pngDoppio allungamento delle gambe con braccia disteseQuesto classico esercizio di Pilates fa lavorare gli addominali e sviluppa la completa coordinazione del corpo. Aumenta anche la resistenza e potenzia la vostra abilità a tenere fermo il busto.https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/loop_117_1_simple_20170112_114544.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/estiramiento-con-ambas-piernas-y-brazos-extendidos-117https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/cover_117_1_simple__20161221_154731.pngEstiramiento con ambas piernas y brazos extendidosEste ejercicio clásico de Pilates trabaja los abdominales y desarrolla la coordinación de todo el cuerpo. También aumenta la resistencia y aumenta la capacidad de mantener el torso estable.https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/loop_117_1_simple_20170112_114544.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/double-extension-des-jambes-bras-etendus-117https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/cover_117_1_simple__20161221_154731.pngDouble extension des jambes, bras étendusCet exercice classique de Pilates fait travailler vos abdominaux et développe la coordination de l'ensemble du corps. Il augmente également l'endurance et améliore votre capacité à garder votre torse stable.https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/loop_117_1_simple_20170112_114544.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/double-leg-stretch-mit-gestreckten-armen-117https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/cover_117_1_simple__20161221_154731.pngDouble Leg Stretch mit gestreckten ArmenDiese klassische Pilates-Übung trainiert den Bauch und fördert die Körperkoordination. Sie fördert auch die Ausdauer und stärkt den Rumpf.https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/loop_117_1_simple_20170112_114544.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/alongamento-duplo-de-pernas-com-bracos-estendidos-117https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/cover_117_1_simple__20161221_154731.pngAlongamento duplo de pernas com braços estendidosEste exercício clássico de Pilates trabalha seus músculos abdominais e desenvolve a coordenação de todo o corpo. Ele também aumenta sua resistência e melhora sua capacidade de manter o tronco estável.https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/loop_117_1_simple_20170112_114544.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/вытягивание-обеих-ног-и-рук-117https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/cover_117_1_simple__20161221_154731.pngВытягивание обеих ног и рукЭто классическое упражнение пилатеса разрабатывает мышцы живота и развивает координацию тела. Оно также повышает выносливость и усиливает способность удерживать торс в неподвижном положении.https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/loop_117_1_simple_20170112_114544.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/cift-bacak-acma-germe-genisletismis-kollar-117https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/cover_117_1_simple__20161221_154731.pngÇift bacak açma germe genişletişmiş kollarBu klasik Pilates egzersizi karın kaslarınızı çalıştırır ve tam vücut koordinasyonunu geliştirir. Ayrıca dayanıklılığı güçlendirir ve gövdenizi dengeli tutma becerinizi artırır.https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/loop_117_1_simple_20170112_114544.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/فرد-الساقين-مزدوجتين-وتمديد-الذراعين-117https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/cover_117_1_simple__20161221_154731.pngفرد الساقين مزدوجتين وتمديد الذراعينيعمل تمرين البيلاتس الكلاسيكي هذا على تمارين البطن الخاصة بك ويعمل على تنسيق كامل الجسم.وهو يزيد أيضًا من القدرة على التحمل ويعزز قدرتك على إبقاء جذعك مستقرًا.https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/loop_117_1_simple_20170112_114544.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/ダブルレッグストレッチ腕伸ばし-117https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/cover_117_1_simple__20161221_154731.pngダブルレッグストレッチ腕伸ばしこの古典的なピラティス運動は腹筋に効き、身体全体のコーディネーションを育てます。 それはスタミナを高め、胴体の安定を保つ能力の強化も行います。https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/loop_117_1_simple_20170112_114544.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/복근/양다리-스트레칭-117https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/cover_117_1_simple__20161221_154731.png양다리 스트레칭이 운동은 배 운동과 더불어 전신 활동을 돕는 전통적인 필라테스 동작입니다. 이 운동은 스태미너를 향상 시키고 상체의 안정성을 유지하는 능력을 높여 줍니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/loop_117_1_simple_20170112_114544.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/prostowanie-nog-z-wyciagnietymi-ramionami-117https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/cover_117_1_simple__20161221_154731.pngProstowanie nóg z wyciągniętymi ramionamiTo klasyczne ćwiczenie z Pilatesa działa na mięśnie brzucha i rozwija koordynację całego ciała. Zwiększa także wytrzymałość i umiejętność zachowania stabilnego tułowia.https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/loop_117_1_simple_20170112_114544.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/双腿双臂伸展-117https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/cover_117_1_simple__20161221_154731.png双腿双臂伸展这一经典普拉提动作锻炼的是腹部肌肉及全身的协调性。还可以增加耐力，提升身体稳定性。https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/loop_117_1_simple_20170112_114544.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/dubbele-been-stretch-verlengde-armen-117https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/cover_117_1_simple__20161221_154731.pngDubbele been stretch verlengde armenDeze klassieke Pilates oefening traint je buikspieren en ontwikkelt de coördinatie in je gehele lichaam. Het verbetert ook je uithoudingsvermogen en stimuleert je vermogen om je lichaam stabiel te houden.https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/loop_117_1_simple_20170112_114544.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/dubbla-benstrackningar-med-utstrackta-armar-117https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/cover_117_1_simple__20161221_154731.pngDubbla bensträckningar med utsträckta armarDen här klassiska pilatesövningen arbetar med dina magmuskler samt utvecklar hela kroppens koordination. Den ökar också uthålligheten och din förmåga att hålla överkroppen stadig.https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/loop_117_1_simple_20170112_114544.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/mave/dobbelt-benstræk-strakte-arme-117https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/cover_117_1_simple__20161221_154731.pngDobbelt benstræk strakte armeDenne klassiske Pilatesøvelse træner dine mavemuskler, og udvikler fuld kropskoordination. Den forøger også udholdenheden og overkroppens stabilitet.https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/loop_117_1_simple_20170112_114544.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/kahden-jalan-ojennus-suorin-kasivarsin-117https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/cover_117_1_simple__20161221_154731.pngKahden jalan ojennus suorin käsivarsinTämä klassinen Pilates-harjoitus treenaa vatsalihaksia ja kehittää koko kehon koordinaatiota. Se parantaa myös kestävyyttä ja tehostaa kykyä pitää keskivartalo vakaana.https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/loop_117_1_simple_20170112_114544.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/dobbel-beinstrekk-med-utstrakte-armer-117https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/cover_117_1_simple__20161221_154731.pngDobbel beinstrekk med utstrakte armerDenne klassiske Pilates-øvelsen trener magemusklene og utvikler koordinasjonen i hele kroppen. Den gir deg også bedre utholdenhet og evne til å holde overkroppen i en stabil stilling.https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/loop_117_1_simple_20170112_114544.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/intinderea-dubla-a-picioarelor-cu-extinderea-bratelor-117https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/cover_117_1_simple__20161221_154731.pngÎntinderea dublă a picioarelor cu extinderea brațelorAcest exercițiu clasic de pilates antrenează mușchii abdominali și dezvoltă coordonarea întregului corp. Acesta sporește, de asemenea, rezistența și stimulează capacitatea de a menține trunchiul stabil.https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/loop_117_1_simple_20170112_114544.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/διπλες-διατασεις-των-ποδιων-με-εκτεταμενα-χερια-117https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/cover_117_1_simple__20161221_154731.pngΔιπλές διατάσεις των ποδιών με εκτεταμένα χέριαΑυτή η κλασική άσκηση Pilates εξασκεί τους κοιλιακούς σας και αναπτύσσει τον πλήρη συντονισμό του σώματος. Επίσης αυξάνει την αντοχή και ενισχύει την ικανότητά σας να κρατάτε σταθερό τον κορμό σας.https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/loop_117_1_simple_20170112_114544.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/double-leg-stretch-extended-arms-117https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/cover_117_1_simple__20161221_154731.pngDouble leg stretch extended armsयह क्लासिक पिलेट्स कसरत आपकी पेट की मांसपेशियों पर काम करती है और पूरे शरीर के समन्वय का विकास करती है। यह स्टैमिना भी बढाती है और आपकी धड़ को स्थिर रखने की क्षमता को बूस्ट करती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/loop_117_1_simple_20170112_114544.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/perut/631-117https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/cover_117_1_simple__20161221_154731.png631633https://p4ppullzone.b-cdn.net/api_v2/exercises/117/trainer_media/loop_117_1_simple_20170112_114544.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/single-leg-stretch-118https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/cover_118_1_simple__20170206_141425.pngSingle Leg StretchThis exercise works the lower abdominal muscles and strengthens your core. It also improves your balance and increases hip flexibility. All you need is a mat. Single leg stretches are perfect for beginners and can help you build strong foundation that will help when performing more complex exercises.https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/loop_118_1_simple_20170112_115556.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/single-leg-stretch-118https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/cover_118_1_simple__20170206_141425.pngSingle Leg StretchQuesto esercizio fa lavorare i muscoli addominali bassi e migliora la forza. Inolte, migliora l'equilibrio e aumenta la flessibilità delle anche. Hai solo bisogno di un tappetino. Gli allungamenti di una singola gamba sono perfetti per i principianti e possono aiutare a rafforzare la muscolatura di base, aiutando a compiere esercizi più difficili.https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/loop_118_1_simple_20170112_115556.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/estiramiento-de-una-pierna-118https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/cover_118_1_simple__20170206_141425.pngEstiramiento de una piernaEste ejercicio trabaja los músculos abdominales inferiores y fortalece el centro. Además, mejora el equilibrio y aumenta la flexibilidad de la cadera. Solo necesitas una esterilla. Los estiramientos de una pierna son ideales para los principiantes y pueden ayudar a desarrollar una base fuerte, que te ayudará al realizar ejercicios más complejos.https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/loop_118_1_simple_20170112_115556.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/etirement-une-jambe-apres-l-autre-118https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/cover_118_1_simple__20170206_141425.pngÉtirement une jambe après l'autreCet exercice fait travailler les muscles abdominaux inférieurs et renforce le coeur. Il améliore également l'équilibre et la souplesse des hanches. Un simple tapis de sol suffit. Les étirements une jambe après l'autre sont parfaits pour les débutants et permettent d'acquérir une base solide pour poursuivre avec des exercices plus difficiles.https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/loop_118_1_simple_20170112_115556.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/dehnen-einzelner-beine-118https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/cover_118_1_simple__20170206_141425.pngDehnen einzelner BeineDiese Übung zielt auf die unteren Bauchmuskeln und kräftigt Sie von innen her. Außerdem verbessern sich Ihr Gleichgewicht und die Beweglichkeit in der Hüfte. Alles, was Sie benötigen, ist eine Matte. Das Dehnen einzelner Beine eignet sich für Einsteiger und kann Ihnen beim Aufbau einer soliden Grundlage helfen, die wiederum bei der Durchführung komplexer Übungen nützlich ist.https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/loop_118_1_simple_20170112_115556.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/extensao-de-perna-unilateral-118https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/cover_118_1_simple__20170206_141425.pngExtensão de Perna UnilateralEsse exercício trabalha os músculos abdominais e fortalece seu núcleo. Ele também melhora seu equilíbrio e aumenta a flexibilidade dos quadris. Tudo o que você precisa é de um colchonete. Extensões de perna unilaterais são perfeitas para iniciantes e podem ajudar a desenvolver uma base sólida que auxiliará na execução de exercícios mais complexos.https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/loop_118_1_simple_20170112_115556.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/вытягивание-однои-ноги-118https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/cover_118_1_simple__20170206_141425.pngВытягивание одной ногиЭто упражнение тренирует нижние мышцы живота и укрепляет туловище. Он также улучшает ваше чувство равновесия и повышает гибкость тазобедренного сустава. Все, что вам нужно, — это коврик! Вытягивания одной ноги идеально подходят для начинающих и могут помочь вам построить прочный фундамент, который будет полезным при выполнении более сложных упражнений.https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/loop_118_1_simple_20170112_115556.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/tekli-bacak-acma-ve-germeleri-118https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/cover_118_1_simple__20170206_141425.pngTekli bacak açma ve germeleriBu egzersiz alt karýn kaslarýný çalýþtýrýr ve karýn kaslarýný güçlendirir. Ayrýca dengenizi artýrýr ve kalça esnekliðini de yükseltir. Tüm ihtiyacýnýz olan bir minder. Tekli bacak açma ve germeleri yeni baþlayanlar için mükemmeldir ve daha karmaþýk egzersizler yaparken ihtiyacýnýz olacak saðlam bir temel edinmenize yardýmcý olur.https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/loop_118_1_simple_20170112_115556.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/تمديد-الرجل-الواحدة-118https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/cover_118_1_simple__20170206_141425.pngتمديد الرجل الواحدةيدرب هذا التمرين عضلات البطن السفلى ويقوي الوسط. كما يحسن توازن ويزيد من مرونة الورك. كل ما تحتاج إليه هو سجادة صغيرة. تمديد ارجل الواحدة مثالي للمبتدئين ويساعد في بناء أساس قوي عند القيام بتمارين أكثر تعقيدا.https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/loop_118_1_simple_20170112_115556.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/シングルレッグストレッチ-118https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/cover_118_1_simple__20170206_141425.pngシングルレッグストレッチこの運動は下腹筋を鍛えコアを強化します。また、バランスを改善し臀部の柔軟性も上げます。必要なのはマットだけです。シングルレッグストレッチは初心者にピッタリで、より複雑な運動に役立つしっかりとした基礎作りに効果的です。https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/loop_118_1_simple_20170112_115556.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/복근/싱글-레그-스트레치-118https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/cover_118_1_simple__20170206_141425.png싱글 레그 스트레치이 운동은 하부 복근을 자극하며 코어를 강화시킵니다. 또한, 균형 감각을 향상시키고 힙의 유연성을 증가시킵니다. 이 운동은 매트만 있으면 됩니다. 싱글 레그 스트레치는 초보자에게 적합한 운동이며 탄탄한 기초를 구축하여 보다 복잡한 운동을 수행할 때 도움이 됩니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/loop_118_1_simple_20170112_115556.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/rozciaganie-jednej-nogi-118https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/cover_118_1_simple__20170206_141425.pngRozciąganie jednej nogiTo ćwiczenie trenuje dolne partie mięśni brzucha i wzmacnia mięśnie głębokie. Poprawia też równowagę i zwiększa elastyczność bioder. Będziesz potrzebować jedynie maty. Rozciąganie jednej nogi jest idealne dla początkujących i może pomóc zbudować silną podstawę przydatną przy wykonywaniu bardziej skomplikowanych ćwiczeń.https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/loop_118_1_simple_20170112_115556.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/单腿屈伸-118https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/cover_118_1_simple__20170206_141425.png单腿屈伸这项锻炼能够降低您的腹肌，增强重心。它还能够提高您的平衡力，增加臀部灵活性。您所需要的就是一块垫子。单腿屈伸非常适合初练者，能够帮助您建立强大的基础，在您进行更加复杂的锻炼时起到帮助。https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/loop_118_1_simple_20170112_115556.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/single-leg-stretch-118https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/cover_118_1_simple__20170206_141425.pngSingle Leg StretchDeze oefening traint de lage buikspieren en versterkt je core. Het verbetert ook je evenwicht en heupflexibiliteit. Het enige dat je nodig hebt is een matje. Single leg stretches zijn perfect voor beginners en helpen je een sterke fundering bouwen die zal helpen om complexere oefeningen uit te voeren.https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/loop_118_1_simple_20170112_115556.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/ett-bens-strackning-118https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/cover_118_1_simple__20170206_141425.pngEtt-bens-sträckningDenna övning tränar de nedre magmusklerna och stärker din bål. Den förbättrar även din balans och ökar böjligheten i höfterna. Allt du behöver är en matta. Ett-bens-sträckning är perfekt för nybörjare och kan hjälpa dig att bygga en stark grund som kommer att hjälpa till när du utför mer komplexa övningar.https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/loop_118_1_simple_20170112_115556.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/mave/enkelt-benstræk-118https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/cover_118_1_simple__20170206_141425.pngEnkelt benstrækØvelsen påvirker de nedre mavemuskler og styrker kerne musklerne. Den forbedrer også din balance og forøger hoftens fleksibilitet. Du har kun brug for en måtte. Enkelt benstræk er perfekt til begyndere, og kan hjælpe til med at opbygge et stærkt fundament, som vil gøre det muligt at udføre mere komplekse øvelser.https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/loop_118_1_simple_20170112_115556.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/yhden-jalan-venytys-118https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/cover_118_1_simple__20170206_141425.pngYhden jalan venytysTämä harjoite vaikuttaa alavatsan lihaksiin ja vahvistaa sisintäsi. Lisäksi se parantaa tasapainoasi ja lonkkien joustavuutta. Tarvitset vain maton. Yhden jalan venytykset ovat täydellisiä aloittelijoille. Niiden avulla voit rakentaa tukevan alustan, joka auttaa sinua tehdessäsi monimutkaisempia suoritteita.https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/loop_118_1_simple_20170112_115556.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/enkel-benstrekk-118https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/cover_118_1_simple__20170206_141425.pngEnkel benstrekkDenne øvelsen trener de nedre magemusklene og styrker overkroppen. Det forbedrer også din balanse og øker dine hofters fleksibilitet. Du trenger bare en matte. Enkle benstrekk er perfekt for nybegynnere og kan bidra til å bygge opp et sterkt utgangspunkt som ytterligere vil hjelpe deg under mer komplekse øvelser.https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/loop_118_1_simple_20170112_115556.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/intinderea-unui-singur-picior-118https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/cover_118_1_simple__20170206_141425.pngÎntinderea unui singur piciorAcest exercițiu vă antrenează mușchii abdominali inferiori și vă fortifică trunchiul. Acesta vă îmbunătățește, de asemenea, echilibrul și vă sporește flexibilitatea șoldurilor. Nu aveți nevoie decât de o saltea. Întinderea unui singur picior este perfectă pentru începători și ajută la construirea unei baze puternice pentru efectuarea unor exerciții mai complexe.https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/loop_118_1_simple_20170112_115556.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/εκταση-ποδιου-118https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/cover_118_1_simple__20170206_141425.pngΈκταση ΠοδιούΑυτή η άσκηση λειτουργεί με τους κάτω κοιλιακούς μύες και ενισχύει την βάση σας. Βελτιώνει επίσης την ισορροπία σας και αυξάνει την ευελιξία του ισχίου. Το μόνο που χρειάζεστε είναι ένα στρώμα γυμναστικής. Η έκταση ποδιού είναι τέλεια για τους αρχαρίους και μπορεί να σας βοηθήσει να οικοδομήσετε γερά θεμέλια που θα σας βοηθήσουν κατά την εκτέλεση πιο σύνθετων ασκήσεων.https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/loop_118_1_simple_20170112_115556.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/सिंगल-लेग-स्ट्रेच-118https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/cover_118_1_simple__20170206_141425.pngसिंगल लेग स्ट्रेचयह व्यायाम पेट की नीचली मांसपेशियों पर काम करता है और आपके भीतरी हिस्से को मजबूत बनाता है। यह आपके संतुलन को भी सुधारता है और कूल्हे के लचीलेपन को बढ़ाता है। इसके लिए आपको एक चटाई की आवश्यकता है। नौसिखियों के लिए सिंगल लेग स्ट्रेच उपयुक्त व्यायाम है और यह अधिक जटल व्यायाम करने के लिए मजबूत आधार बनाने में आपकी मदद करता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/loop_118_1_simple_20170112_115556.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/perut/751-118https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/cover_118_1_simple__20170206_141425.png751753https://p4ppullzone.b-cdn.net/api_v2/exercises/118/trainer_media/loop_118_1_simple_20170112_115556.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/quadriceps/squat-hops-120https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/cover_120_1_simple__20170206_141507.pngSquat hopsThe squat hop is a plyometric bodyweight exercise that works your lower body. It's an excellent alternative to regular squats and fires up your legs in an instant. The main muscles worked are the quads and glutes. This move will also strengthen your calves, increase your heart rate, and boost your endurance.https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/loop_120_1_simple_20170116_153727.mp412017-01-16yesnoP4Phttps://passion4profession.net/it/esercizi/quadricipiti/squat-con-saltelli-120https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/cover_120_1_simple__20170206_141507.pngSquat con saltelliLo squat hop è un esercizio di peso corporeo pliometrico che agisce su tutta l'area bassa del corpo. È una buona alternativa agli squat regolari e accende le tue gambe istantaneamente. I muscoli principali su cui agisce sono i quadricipiti e i glutei. Questo movimento rinforzerà anche i tuoi polpacci, aumenterà il tuo battito cardiaco, e migliorerà la tua resistenza.https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/loop_120_1_simple_20170116_153727.mp412017-01-16yesnoP4Phttps://passion4profession.net/es/ejercicios/cuadriceps/sentadilla-con-salto-120https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/cover_120_1_simple__20170206_141507.pngSentadilla con saltoLa sentadilla con salto es un ejercicio pliométrico que trabaja los miembros inferiores. Es una alternativa excelente para las sentadillas normales y te hace sentir cómo las piernas queman en el mismo momento. Los músculos que más se trabajan son los cuádriceps y los glúteos. Este movimiento también fortalece las pantorrillas, aumenta la frecuencia cardíaca e impulsa tu resistencia.https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/loop_120_1_simple_20170116_153727.mp412017-01-16yesnoP4Phttps://passion4profession.net/fr/exercices/quadriceps/squats-sautes-120https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/cover_120_1_simple__20170206_141507.pngSquats sautésLe squat hop est un exercice plyométrique sans charge qui fait travailler le bas de votre corps. C'est une excellente alternative aux squats normaux et il enflamme instantanément vos jambes. Les principaux muscles visés sont les quadriceps et les fessiers. Ce mouvement renforcera également vos mollets, augmentera votre rythme cardiaque et améliorera votre endurance.https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/loop_120_1_simple_20170116_153727.mp412017-01-16yesnoP4Phttps://passion4profession.net/de/uebungen/quadrizeps/squat-hops-120https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/cover_120_1_simple__20170206_141507.pngSquat hopsSquat Hops sind eine plyometrische Körpergewicht-Übung, bei der der Unterkörper gekräftigt wird. Sie ist eine hervorragende Alternative zu gewöhnlichen Kniebeugen und sorgt sofort für eine gute Durchblutung der Beine. Die am meisten beteiligten Muskeln sind die vorder- und rückseitigen Oberschenkelmuskeln. Diese Übung kräftigt außerdem die Waden, erhöht die Herzfrequenz und verbessert die Ausdauer.https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/loop_120_1_simple_20170116_153727.mp412017-01-16yesnoP4Phttps://passion4profession.net/pt/exercicios/quadriceps/saltos-com-agachamento-120https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/cover_120_1_simple__20170206_141507.pngSaltos com agachamentoO agachamento com salto é um exercício corporal pliométrico que trabalha a parte inferior do corpo. É uma excelente alternativa aos squats regulares e aquece as pernas rapidamente. Os principais músculos trabalhados são os quadríceps e glúteos. Este movimento também fortalecerá as panturrilhas, aumentará a sua frequência cardíaca, e aumentará a sua resistência.https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/loop_120_1_simple_20170116_153727.mp412017-01-16yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/квадрицепс/прыжки-из-приседа-120https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/cover_120_1_simple__20170206_141507.pngПрыжки из приседаПрыжок с приседанием — это плиометрическое упражнение с использованием веса тела, которое тренирует нижнюю часть тела. Это упражнение является отличной альтернативой обычным приседаниям и мгновенно разогревает ваши ноги. Основные задействованные мышцы — четырехглавые и ягодичные мышцы. Это движение также укрепит икры, ускорит пульс и увеличит выносливость.https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/loop_120_1_simple_20170116_153727.mp412017-01-16yesnoP4Phttps://passion4profession.net/tr/egzersizler/kuadriseps/squat-atlamaları-120https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/cover_120_1_simple__20170206_141507.pngSquat atlamalarıSquat hop, alt vücudunuzu çalıştıran pliometrik bir vücut ağırlık egzersizidir. Normal squatlara kıyasla mükemmel bir alternatiftir ve bacaklarınızı anında ısındırır. Çalışan ana kaslar, kuadrisepsler ve kalça kaslarıdır. Bu hareket ayrıca baldırlarınızı güçlendirir, kalp atış hızınızı arttırır ve dayanıklılığınızı geliştirir.https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/loop_120_1_simple_20170116_153727.mp412017-01-16yesnoP4Phttps://passion4profession.net/ar/tamarin/الرباعية/القفز-والقرفصاء-120https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/cover_120_1_simple__20170206_141507.pngالقفز والقرفصاءتمرين squat hop هو أحد تمرينات وزن الجسم البليومترية، ويقوم بتمرين الجزء السفلي من الجسم. إنه أحد البدائل الممتازة لتمرين القرفصاء المعتاد ويجعلك تشعر بحرارة ساقيك فوراً. العضلات الرئيسية التي يتم تمرينها هي العضلة الرباعية وعضلات الأرداف. يعمل هذا التمرين أيضاً على تقوية عضلة بطة الساق وزيادة معدل ضربات القلب وزيادة القدرة على التحمل.https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/loop_120_1_simple_20170116_153727.mp412017-01-16yesnoP4Phttps://passion4profession.net/ja/exercises/大腿四頭筋/スクアットホップス-120https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/cover_120_1_simple__20170206_141507.pngスクアットホップススクアットホップは、下半身を鍛えるプライオメトリクス・ボディウエイトエクササイズです。通常のスクアットの代わりとなり、瞬時に脚に刺激を与えます。対象となる主な筋肉は大腿四頭筋と臀筋です。また、この動きはふくらはぎも強化し、心拍数を上げ、耐久力も高めます。https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/loop_120_1_simple_20170116_153727.mp412017-01-16yesnoP4Phttps://passion4profession.net/ko/exercises/사두근/스쿼트-홉스-120https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/cover_120_1_simple__20170206_141507.png스쿼트 홉스스쿼트 홉스는 플라이오메트릭 바디웨이트 운동으로서 하체를 단련시킵니다. 일반 스쿼트에 대한 훌륭한 대안이며, 짧은 시간에 다리에 강한 자극을 줍니다. 주 표적 근육은 대퇴사두근과 둔근입니다. 또한, 종아리를 강화하고 심박수를 높이며 지구력을 향상시킵니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/loop_120_1_simple_20170116_153727.mp412017-01-16yesnoP4Phttps://passion4profession.net/pl/cwiczenia/czworogłowy/przysiady-z-podskokiem-120https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/cover_120_1_simple__20170206_141507.pngPrzysiady z podskokiemSquat hop to ćwiczenie plyometryczne z wykorzystaniem masy własnego ciała, które angażuje jego dolne partie. Jest doskonałą alternatywą dla zwykłych przysiadów i w mgnieniu oka powoduje pieczenie mięśni nóg. Pracują głównie pośladki i mięsień czworogłowy. Ruch ten wzmocni także łydki, zwiększy tętno i poprawi wytrzymałość.https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/loop_120_1_simple_20170116_153727.mp412017-01-16yesnoP4Phttps://passion4profession.net/zh/exercises/股四头肌/深蹲跳-120https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/cover_120_1_simple__20170206_141507.png深蹲跳深蹲跳是一种锻炼您下半身的增强式自体重锻炼。这是替代常规深蹲极好的选择，可以在短时间内燃烧您腿部的脂肪。主要锻炼的肌肉有股四头肌和臀大肌。这个动作也能锻炼您的小腿腓肌、加快您的心率以及锻炼您的耐力。https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/loop_120_1_simple_20170116_153727.mp412017-01-16yesnoP4Phttps://passion4profession.net/nl/oefeningen/quadriceps/squat-hops-120https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/cover_120_1_simple__20170206_141507.pngSquat hopsDe squat hop is een plyometrische oefening zonder gewichten dat je onderlichaam traint. Het is een uitstekend alternatief voor reguliere squats en doet je benen in een handomdraai branden. De voornaamst gebruikte spieren zijn de quads en bilspieren. Deze oefening zal ook je kuiten versterken, je hartslag verhogen en je uithouding verbeteren.https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/loop_120_1_simple_20170116_153727.mp412017-01-16yesnoP4Phttps://passion4profession.net/sv/ovningar/quadriceps/squat-hops-120https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/cover_120_1_simple__20170206_141507.pngSquat hopsUpphopp och landa på hälarna är en polymetrisk kroppsviktsövning som tränar din underkropp. Det är ett utmärkt alternativ till vanliga sidledshopp och får dina ben att komma igång direkt. Huvudmusklerna är lårmusklerna och skinkorna. Den här rörelsen kommer också att stärka dina vader, öka pulsen och öka uthålligheten.https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/loop_120_1_simple_20170116_153727.mp412017-01-16yesnoP4Phttps://passion4profession.net/da/ovelser/quadriceps/squat-hop-120https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/cover_120_1_simple__20170206_141507.pngSquat-hopSquat-hop er en plyometrisk kropsvægtsøvelse, som påvirker underkroppen. Den er et fremragende alternativ til almindelige squats, og sætter omgående gang i dine ben. De primære muskler som aktiveres, er quadriceps og baldemuskler. Bevægelsen styrker også dine lægmuskler, øger din puls, og styrker din udholdenhed.https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/loop_120_1_simple_20170116_153727.mp412017-01-16yesnoP4Phttps://passion4profession.net/fi/liikkeet/etureidet/kyykkyhypyt-120https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/cover_120_1_simple__20170206_141507.pngKyykkyhypytKyykkyhyppy on plyometrinen, kehon painolla suoritettava liike, joka treenaa alavartaloa. Se on erinomainen vaihtoehto tavallisille kyykyille ja aktivoi reitesi hetkessä. Lihaksista eniten aktivoituvat reiden ojentajalihakset ja pakarat. Tämä liike vahvistaa myös pohkeita, kasvattaa sykettä ja parantaa kestävyyttä.https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/loop_120_1_simple_20170116_153727.mp412017-01-16yesnoP4Phttps://passion4profession.net/nb/ovelser/quadriceps/knebøy-med-hopp-120https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/cover_120_1_simple__20170206_141507.pngKnebøy med hoppSquat Hops er en øvelse om trener nedre del av kroppen med kroppsvekt. Det er et utmerket alternativ til vanlige squats og setter fyr på beina dine øyeblikkelig. De viktigste muskelgruppene som trenes er lår, og setemuskler. Denne øvelsen vil styrke leggene, øke pulsen og øke utholdenheten.https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/loop_120_1_simple_20170116_153727.mp412017-01-16yesnoP4Phttps://passion4profession.net/ro/exercitii/cvadriceps/genuflexiuni-cu-salturi-120https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/cover_120_1_simple__20170206_141507.pngGenuflexiuni cu salturiGenuflexiunile cu salturi reprezintă exerciții pliometrice care folosesc greutatea corporală pentru antrenarea părții inferioare a corpului. Acestea reprezintă o alternativă excelentă a genuflexiunilor obișnuite, încălzindu-vă picioarele într-o clipă. Principalii mușchi antrenați sunt cvadricepșii și fesierii. Aceste exerciții vă vor fortifica, de asemenea, gambele, vă vor spori ritmul cardiac și vă vor crește rezistența.https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/loop_120_1_simple_20170116_153727.mp412017-01-16yesnoP4Phttps://passion4profession.net/el/askiseis/τετρακεφαλος/αλματακια-με-βαθυ-καθισμα-120https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/cover_120_1_simple__20170206_141507.pngΑλματάκια με βαθύ κάθισμαΤο αλματάκι με squat είναι μία πλειομετρική άσκηση που δουλεύει το κάτω μέρος του σώματός σας. Αποτελεί μία άριστη εναλλακτική των κανονικών squat και πυροδοτεί τα πόδια σας άμεσα. Οι κύριοι μυς που δουλεύονται είναι οι τετρακέφαλοι και οι γλουτιαίοι. Αυτή η κίνηση θα δυναμώσει επίσης τις κνήμες σας, θα αυξήσει τον καρδιακό ρυθμό και θα ενισχύσει την αντοχή σας.https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/loop_120_1_simple_20170116_153727.mp412017-01-16yesnoP4Phttps://passion4profession.net/hi/vyayam/क्वाड्स/स्क्वाट-हॉप्स-120https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/cover_120_1_simple__20170206_141507.pngस्क्वाट हॉप्सSquat Hop एक plyometric bodyweight exercise है जो आपके शरीर के निचले हिस्से के लिए है। यह नियमित squats का एक बेहतरीन विकल्प है और यह आपके पैरों में तुरंत जोश भर देती है। इस व्यायाम का मुख्य असर जाँघों और कूल्हे की मांसपेशियों पर पड़ता है। यह व्यायाम आपकी पिंडिलियों को भी मज़बूत बनाता है, हृदयगति बढ़ाता है और आपका स्टैमिना बढ़ाता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/loop_120_1_simple_20170116_153727.mp412017-01-16yesnoP4Phttps://passion4profession.net/id/latihan/paha-depan/757-120https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/cover_120_1_simple__20170206_141507.png757759https://p4ppullzone.b-cdn.net/api_v2/exercises/120/trainer_media/loop_120_1_simple_20170116_153727.mp412017-01-16yesnoP4Phttps://passion4profession.net/en/exercises/quadriceps/squat-jacks-121https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/cover_121_1_simple__20170112_160703.pngSquat jacksSquat jacks engage your quads, hamstrings, glutes, and calves. This move works the lower body and strengthens your core muscles. It also boosts cardiovascular endurance and hip mobility. Due to its intense nature, it raises your heart rate and improves aerobic fitness.https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/loop_121_1_simple_20170116_153859.mp412017-01-16yesnoP4Phttps://passion4profession.net/it/esercizi/quadricipiti/squat-jacks-121https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/cover_121_1_simple__20170112_160703.pngSquat JacksGli Squat jacks coinvolgono i quadricipiti, i tendini posteriori delle ginocchia, i glutei, e i polpacci. Questo movimento agisce sulla parte inferiore del corpo e rinforza i muscoli del core. Aumenta anche la tua resistenza cardiovascolare e la mobilità delle tue anche. Grazie alla sua natura intensa, aumenta il tuo battito cardiaco e migliora le tue prestazioni aerobiche.https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/loop_121_1_simple_20170116_153859.mp412017-01-16yesnoP4Phttps://passion4profession.net/es/ejercicios/cuadriceps/sentadillas-con-salto-de-tijera-121https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/cover_121_1_simple__20170112_160703.pngSentadillas con salto de tijeraLas aperturas en sentadilla trabajan los cuádriceps, los femorales, los glúteos y las pantorrillas. Este movimiento trabaja los miembros inferiores y fortalece los principales músculos. También impulsa la resistencia cardiovascular y la movilidad de las caderas. Dada su intensidad, aumenta la frecuencia cardíaca y mejora la resistencia aeróbica.https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/loop_121_1_simple_20170116_153859.mp412017-01-16yesnoP4Phttps://passion4profession.net/fr/exercices/quadriceps/jumping-jack-accroupi-121https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/cover_121_1_simple__20170112_160703.png«Jumping jack» accroupiLes Squat jacks sollicitent vos quadriceps, vos tendons ischio-jambiers, vos fessiers et vos mollets. Ce mouvement fait travailler le bas du corps et renforce les muscles de votre buste. Il améliore en outre l'endurance cardiovasculaire et la mobilité des hanches. En raison de sa nature intense, il accroît votre rythme cardiaque et améliore votre remise en forme aérobie.https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/loop_121_1_simple_20170116_153859.mp412017-01-16yesnoP4Phttps://passion4profession.net/de/uebungen/quadrizeps/squat-jacks-121https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/cover_121_1_simple__20170112_160703.pngSquat jacksBei Squat Jacks sind Vorder- und Rückseite der Oberschenkel, Gesäß und Waden beteiligt. Diese Übung kräftigt den Unterkörper und stärkt die Rumpfmuskulatur. Ebenso werden Herz-Kreislauf-System, Ausdauer und Hüftmobilität verbessert. Aufgrund der hohen Intensität werden Herzfrequenz und Fitness gesteigert.https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/loop_121_1_simple_20170116_153859.mp412017-01-16yesnoP4Phttps://passion4profession.net/pt/exercicios/quadriceps/agachamento-com-polichinelos-121https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/cover_121_1_simple__20170112_160703.pngAgachamento com polichinelosAgachamento com polichinelos envolvem os quadris, isquiotibiais, glúteos e panturrilhas. Este movimento trabalha a parte inferior do corpo e fortalece os músculos do core. Ele também aumenta a resistência cardiovascular e a mobilidade do quadril. Devido à sua natureza intensa, aumenta o seu ritmo cardíaco e melhora o condicionamento aeróbico.https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/loop_121_1_simple_20170116_153859.mp412017-01-16yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/квадрицепс/приземистые-прыжки-121https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/cover_121_1_simple__20170112_160703.pngПриземистые прыжкиПри выполнении прыжковых приседаний задействованы ваши четырехглавые мышцы, бицепсы бедер, ягодицы и икры. Это движение позволяет натренировать нижнюю часть тела и укрепляет мышцы туловища. Оно также повышает выносливость сердечно-сосудистой системы и подвижность бедер. Благодаря своей высокой интенсивности оно ускоряет пульс и улучшает аэробную физическую форму.https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/loop_121_1_simple_20170116_153859.mp412017-01-16yesnoP4Phttps://passion4profession.net/tr/egzersizler/kuadriseps/squat-jackler-121https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/cover_121_1_simple__20170112_160703.pngSquat JacklerSquat jacks, kuadrisepslerinizi, dizardı kirişlerinizi, kalçanızı ve baldırlarınızı çalıştırır. Bu hareket alt vücudu çalıştırır ve karın kaslarınızı güçlendirir. Ayrıca kardiyovasküler dayanıklılığı ve kalça hareketlerinizi geliştirir. Yoğunluğundan ötürü kalp atış hızınızı arttırır ve aerobik zindeliği geliştirir.https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/loop_121_1_simple_20170116_153859.mp412017-01-16yesnoP4Phttps://passion4profession.net/ar/tamarin/الرباعية/القفز-والقرفصاء-121https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/cover_121_1_simple__20170112_160703.pngالقفز والقرفصاءتشترك في تمرين squat jacks العضلة الرباعية وعضلة الفخذ الخلفية وعضلات الأرداف وعضلة بطة الساق. تعمل هذه الحركة على تمرين الجزء السفلي من الجسم وتقوية العضلات الأساسية. كما تزيد من قدرة تحمل الجهاز الدوري وتعزز حركة الورك. نظراً لشدة التمرين؛ فإنه يزيد من معدل ضربات القلب ويحسن من اللياقة الهوائية.https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/loop_121_1_simple_20170116_153859.mp412017-01-16yesnoP4Phttps://passion4profession.net/ja/exercises/大腿四頭筋/スクアットジャックス-121https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/cover_121_1_simple__20170112_160703.pngスクアットジャックススクアットジャックは大腿四頭筋、大腿屈筋、臀筋、ふくらはぎを使います。この動きは下半身を鍛え、コアマッスルを強化します。また、循環器の耐久力も上げ、お尻の動きも改善します。激しい運動のため心拍数を上げ、エアロビックフィットネスも向上させます。https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/loop_121_1_simple_20170116_153859.mp412017-01-16yesnoP4Phttps://passion4profession.net/ko/exercises/사두근/스쿼트-잭스-121https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/cover_121_1_simple__20170112_160703.png스쿼트 잭스스쿼트 잭스는 대퇴사두근, 햄스트링, 둔근 및 종아리 근육을 사용합니다. 이 동작은 하체를 자극하고 코어 근육을 강화합니다. 또한, 심폐지구력과 엉덩이의 운동성을 증가시킵니다. 강도가 높은 운동이므로 심박수를 높이고 에어로빅 체력을 향상시킵니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/loop_121_1_simple_20170116_153859.mp412017-01-16yesnoP4Phttps://passion4profession.net/pl/cwiczenia/czworogłowy/skoki-do-rozkroku-w-połprzysiadzie-121https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/cover_121_1_simple__20170112_160703.pngSkoki do rozkroku w półprzysiadzieĆwiczenie squat jacks angażuje mięsień czworogłowy, mięśnie grupy tylnej uda, pośladki i łydki. Ruch ten ćwiczy dolne partie ciała i wzmacnia mięśnie głębokie. Poprawia również wydolność sercowo-naczyniową i ruchomość stawów biodrowych. Ze względu na intensywny charakter zwiększa tętno i poprawia kondycję aerobową.https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/loop_121_1_simple_20170116_153859.mp412017-01-16yesnoP4Phttps://passion4profession.net/zh/exercises/股四头肌/深蹲跳-121https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/cover_121_1_simple__20170112_160703.png深蹲跳分腿半蹲跳锻炼到您的股四头肌、股后肌群、臀大肌和小腿肌。这一动作锻炼到下肢并且能够强化您的核心肌肉群。它也能促进心血管耐力和臀部移动能力。由于其高强度性质，它会提高您的心率并促进有氧能力。https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/loop_121_1_simple_20170116_153859.mp412017-01-16yesnoP4Phttps://passion4profession.net/nl/oefeningen/quadriceps/squat-jacks-121https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/cover_121_1_simple__20170112_160703.pngSquat jacksBij squat jacks werk je met je quadriceps, hamstrings, bilspieren en kuiten. Deze oefening traint het onderlichaam en versterkt je corespieren. Het verhoogt ook de cardiovasculaire uithouding en heupmobiliteit. Door zijn hoge intensiteit verhoogt het je hartslag en verbetert de aerobe conditie.https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/loop_121_1_simple_20170116_153859.mp412017-01-16yesnoP4Phttps://passion4profession.net/sv/ovningar/quadriceps/sidledshopp-121https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/cover_121_1_simple__20170112_160703.pngSidledshoppSidledshopp aktiverar dina lårmuskler, knäsenor, skinkor och vader. Den här rörelsen arbetar med de lägre kroppsdelarna och stärker magmuskulaturen. Den ökar även den kardiovaskulära uthålligheten och höfternas rörlighet. På grund av att den är så intensiv ökar den pulsen och förbättrar din aerobiska styrka.https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/loop_121_1_simple_20170116_153859.mp412017-01-16yesnoP4Phttps://passion4profession.net/da/ovelser/quadriceps/squat-sprællemænd-121https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/cover_121_1_simple__20170112_160703.pngSquat SprællemændSquat-sprællemænd aktiverer quadriceps, haser, balder og lægmuskler. Bevægelsen påvirker underkroppen, og styrker dine kernemuskler. Den forstærker også kardiovaskulær udholdenhed og hoftens bevægelighed. Grundet sin intense natur, øger den også din puls, og forbedrer udholdenheden.https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/loop_121_1_simple_20170116_153859.mp412017-01-16yesnoP4Phttps://passion4profession.net/fi/liikkeet/etureidet/squat-jack-kyykky-121https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/cover_121_1_simple__20170112_160703.pngSquat Jack -kyykkyKyykkyhaarahypyt aktivoivat reiden ojentaja- ja koukistajalihaksia, pakaroita ja pohkeita. Tämä liike treenaa alavartaloa ja vahvistaa keskivartalon syviä lihaksia. Se tehostaa lisäksi aerobista kestävyyttä ja lantion liikkuvuutta. Rankkuutensa takia liike kohottaa sykettä ja parantaa aerobista kuntoa.https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/loop_121_1_simple_20170116_153859.mp412017-01-16yesnoP4Phttps://passion4profession.net/nb/ovelser/quadriceps/knebøy-jacks-121https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/cover_121_1_simple__20170112_160703.pngKnebøy-jacksI Squat Jacks bruker du fremside og bakside lår, setemuskler og legger. Denne øvelsen arbeider nedre halvdel av kroppen og styrker core-muskelaturen din. Den vil også øke kardio-vaskulær utholdenhet og hoftemobilitet. På grunn av den intensiteten i denne øvelsen, vil pulsen stige og forbedre den aerobiske utholdenheten.https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/loop_121_1_simple_20170116_153859.mp412017-01-16yesnoP4Phttps://passion4profession.net/ro/exercitii/cvadriceps/genuflexiuni-cu-departarea-si-apropierea-picioarelor-121https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/cover_121_1_simple__20170112_160703.pngGenuflexiuni cu depărtarea și apropierea picioarelorGenuflexiunile cu apropierea și depărtarea picioarelor vă angajează cvadricepșii, mușchii posteriori ai coapselor, fesele și gambele. Aceste mișcări vă antrenează partea inferioară a corpului și vă fortifică mușchii trunchiului. Acestea stimulează, de asemenea, rezistența cardiovasculară și mobilitatea șoldurilor. Datorită caracterului intens, aceste exerciții intensifică ritmul cardiac și îmbunătățesc condiția fizică.https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/loop_121_1_simple_20170116_153859.mp412017-01-16yesnoP4Phttps://passion4profession.net/el/askiseis/τετρακεφαλος/squat-jacks-121https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/cover_121_1_simple__20170112_160703.pngSquat JacksΤα Squat jacks εμπλέκουν τους τετρακέφαλους, τους ιγνυακούς τένοντες, τους γλουτιαίους και τις κνήμες. Αυτή η κίνηση δουλεύει το κάτω μέρος του σώματος και δυναμώνει τους μυς του κορμού. Επίσης ενισχύει την καρδιαγγειακή αντοχή και την κινητικότητα των ισχίων. Εξαιτίας της έντονης φύσης της, αυξάνει τον καρδιακό ρυθμό και βελτιώνει την αερόβια φυσική κατάσταση.https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/loop_121_1_simple_20170116_153859.mp412017-01-16yesnoP4Phttps://passion4profession.net/hi/vyayam/क्वाड्स/स्क्वाट-जैक्स-121https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/cover_121_1_simple__20170112_160703.pngस्क्वाट जैक्सSquat jacks आपकी कूल्हों, हैमस्ट्रिंग, जाँघों पिंडलियों की मांसपेशियों पर काम करता है। यह व्यायाम आपके शरीर के निचले हिस्से के लिए है और यह आपकी कोर मसल्स को मज़बूत बनाता है। यह व्यायाम हृदय की क्षमता और कूल्हों की गतिशीलता भी बढ़ाता है। इसकी तीव्र प्रकृति के कारण, यह आपके हृदय की गति को बढ़ाता है और एरोबिक फिटनेस में सुधार लाता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/loop_121_1_simple_20170116_153859.mp412017-01-16yesnoP4Phttps://passion4profession.net/id/latihan/paha-depan/763-121https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/cover_121_1_simple__20170112_160703.png763765https://p4ppullzone.b-cdn.net/api_v2/exercises/121/trainer_media/loop_121_1_simple_20170116_153859.mp412017-01-16yesnoP4Phttps://passion4profession.net/en/exercises/quadriceps/alternating-side-steps-122https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/cover_122_1_simple__20161221_155346.pngAlternating side stepsThis high intensity exercise burn fat and tones your legs. It also develops the quads, adductors, and glutes, offering a full body workout.https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/loop_122_1_simple_20170228_093814.mp422017-02-28yesnoP4Phttps://passion4profession.net/it/esercizi/quadricipiti/passi-laterali-alternati-122https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/cover_122_1_simple__20161221_155346.pngPassi laterali alternatiQuesto esercizio, molto intenso, brucia i grassi e tonifica le gambe. Sviluppa anche quadricipiti, adduttori e glutei, facendo lavorare tutto il corpo.https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/loop_122_1_simple_20170228_093814.mp422017-02-28yesnoP4Phttps://passion4profession.net/es/ejercicios/cuadriceps/pasos-laterales-alternos-122https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/cover_122_1_simple__20161221_155346.pngPasos laterales alternosEste ejercicio de alta intensidad quema grasa y tonifica las piernas. También desarrolla cuádriceps, aductores y glúteos, ofreciendo un entrenamiento de cuerpo completo.https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/loop_122_1_simple_20170228_093814.mp422017-02-28yesnoP4Phttps://passion4profession.net/fr/exercices/quadriceps/steps-en-alternance-122https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/cover_122_1_simple__20161221_155346.pngSteps en alternanceCet exercice de haute intensité brûle le les graisses et tonifie vos jambes. Il développe également les quads, les adducteurs et les fessiers, offrant ainsi un entraînement complet pour le corps.https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/loop_122_1_simple_20170228_093814.mp422017-02-28yesnoP4Phttps://passion4profession.net/de/uebungen/quadrizeps/ausfallschritt-mit-beinwechsel-122https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/cover_122_1_simple__20161221_155346.pngAusfallschritt mit BeinwechselDiese sehr intensive Übung verbrennt Fett und bringt die Beine in Form. Sie stärkt außerdem Quadrizeps, Adduktoren und Bauchmuskeln und bietet damit ein Ganzkörper-Workout.https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/loop_122_1_simple_20170228_093814.mp422017-02-28yesnoP4Phttps://passion4profession.net/pt/exercicios/quadriceps/passos-laterais-alternados-122https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/cover_122_1_simple__20161221_155346.pngPassos laterais alternadosEste exercício de alta intensidade queima a gordura e tonifica as pernas. Ele também desenvolve os quadríceps, os adutores e os glúteos, oferecendo um treinamento para o corpo todo.https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/loop_122_1_simple_20170228_093814.mp422017-02-28yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/квадрицепс/чередующиеся-боковые-шаги-122https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/cover_122_1_simple__20161221_155346.pngЧередующиеся боковые шагиЭто высокоинтенсивное упражнение сжигает жир и придает тонус ногам. Оно также разрабатывает четырехглавые, приводящие и ягодичные мышцы, обеспечивая тем самым полную тренировку тела.https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/loop_122_1_simple_20170228_093814.mp422017-02-28yesnoP4Phttps://passion4profession.net/tr/egzersizler/kuadriseps/ardısık-yan-adım-atma-122https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/cover_122_1_simple__20161221_155346.pngArdışık yan adım atmaBu yüksek yoğunluktaki egzersiz yağı eritir ve bacaklara şekil verir. Kuadriseps, yaklaştırıcı kaslar ve kalça kaslarını geliştirir ve tam vücut antrenmanı sunar.https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/loop_122_1_simple_20170228_093814.mp422017-02-28yesnoP4Phttps://passion4profession.net/ar/tamarin/الرباعية/مبادلة-خطوات-الجانب-122https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/cover_122_1_simple__20161221_155346.pngمبادلة خطوات الجانبهذا التمرين عالي الكثافة يحرق الدهون ويعمل على تناغم مظهر ساقيك. وهو يعمل على تقوية العضلة الرباعية، العضلات المقربة، وعضلة الألوية، مما يوفر تمرينًا متكاملاً لكامل الجسم.https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/loop_122_1_simple_20170228_093814.mp422017-02-28yesnoP4Phttps://passion4profession.net/ja/exercises/大腿四頭筋/交互に横歩き-122https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/cover_122_1_simple__20161221_155346.png交互に横歩きこの高い強度の運動は脂肪を燃焼させ、足を整えます。 それは全身運動をもたらし、大腿四頭筋、内転筋とお尻の筋肉も作ります。https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/loop_122_1_simple_20170228_093814.mp422017-02-28yesnoP4Phttps://passion4profession.net/ko/exercises/사두근/얼터네이트-사이드-스텝-122https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/cover_122_1_simple__20161221_155346.png얼터네이트 사이드 스텝이 고강도 운동은 지방을 연소시키고 각선미를 잡아주는 효과가 있습니다. 또한 대퇴사두근, 내전근, 둔근을 발달시키는 전신 운동입니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/loop_122_1_simple_20170228_093814.mp422017-02-28yesnoP4Phttps://passion4profession.net/pl/cwiczenia/czworogłowy/naprzemienne-kroki-w-bok-122https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/cover_122_1_simple__20161221_155346.pngNaprzemienne kroki w bokTo bardzo intensywne ćwiczenie pomaga spalić tłuszcz i kształtuje nogi. Rozwija także mięśnie pośladkowe i mięśnie przywodzicieli, zapewniając trening całego ciała.https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/loop_122_1_simple_20170228_093814.mp422017-02-28yesnoP4Phttps://passion4profession.net/zh/exercises/股四头肌/交替侧步-122https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/cover_122_1_simple__20161221_155346.png交替侧步这一高强度动作燃烧脂肪，协调腿部。同时提升股四头肌，内转肌，臀大肌，锻炼整个身体。https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/loop_122_1_simple_20170228_093814.mp422017-02-28yesnoP4Phttps://passion4profession.net/nl/oefeningen/quadriceps/afwisselende-zijstappen-122https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/cover_122_1_simple__20161221_155346.pngAfwisselende zijstappenDeze zeer intensieve oefening verbrandt vet en verstevigt je benen. Het ontwikkelt ook de quadriceps, adductoren, en bilspieren waardoor het een training voor het gehele lichaam is.https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/loop_122_1_simple_20170228_093814.mp422017-02-28yesnoP4Phttps://passion4profession.net/sv/ovningar/quadriceps/alternerande-sidosteg-122https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/cover_122_1_simple__20161221_155346.pngAlternerande sidostegDen här högintensiva övningen bränner fett och tonar dina ben. Den utvecklar också lårmuskeln, utåtföraren och sätesmusklerna, vilket ger en helkroppsövning.https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/loop_122_1_simple_20170228_093814.mp422017-02-28yesnoP4Phttps://passion4profession.net/da/ovelser/quadriceps/skiftevis-sideskridt-122https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/cover_122_1_simple__20161221_155346.pngSkiftevis sideskridtDenne højintensive øvelse forbrænder fedt og strammer benene op. Den udvikler også quadriceps, adduktorer og balder, og giver træning for hele kroppen.https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/loop_122_1_simple_20170228_093814.mp422017-02-28yesnoP4Phttps://passion4profession.net/fi/liikkeet/etureidet/vuorottaiset-sivuaskeleet-122https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/cover_122_1_simple__20161221_155346.pngVuorottaiset sivuaskeleetTämä intensiivinen harjoitus polttaa rasvaa ja muokkaa jalkojasi. Lisäksi se treenaa reiden ojentajalihaksia, reiden lähentäjiä ja pakaroita tarjoten koko kehon treenin.https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/loop_122_1_simple_20170228_093814.mp422017-02-28yesnoP4Phttps://passion4profession.net/nb/ovelser/quadriceps/vekselvis-sidesteg-122https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/cover_122_1_simple__20161221_155346.pngVekselvis sidestegDenne høyintensitetsøvelsen forbrenner fett og gir deg strammere bein. Den styrker også lårmuskulaturen, adduktorene og setemuskulaturen, og gir deg en treningsøkt for hele kroppen.https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/loop_122_1_simple_20170228_093814.mp422017-02-28yesnoP4Phttps://passion4profession.net/ro/exercitii/cvadriceps/pasi-laterali-alternanti-122https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/cover_122_1_simple__20161221_155346.pngPași laterali alternanțiAcest exercițiu de mare intensitate arde grăsimile și tonifică picioarele. Acesta antrenează, de asemenea, cvadricepșii, mușchii aductori și fesierii, oferind un antrenament complet al întregului corp.https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/loop_122_1_simple_20170228_093814.mp422017-02-28yesnoP4Phttps://passion4profession.net/el/askiseis/τετρακεφαλος/εναλλασσομενα-πλαινα-steps-122https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/cover_122_1_simple__20161221_155346.pngΕναλλασσόμενα πλαϊνά stepsΑυτή η υψηλής έντασης άσκηση καίει τα λίπη και τονώνει τα πόδια σας. Αναπτύσσει επίσης τους τετρακέφαλους, προσαγωγούς και τους γλουτούς, προσφέροντας μια πλήρης άσκηση σώματος.https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/loop_122_1_simple_20170228_093814.mp422017-02-28yesnoP4Phttps://passion4profession.net/hi/vyayam/क्वाड्स/alternating-side-steps-122https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/cover_122_1_simple__20161221_155346.pngAlternating side stepsयह अधिक प्रबल कसरत वसा को कम करती है और आपकी टांगों को मजबूती प्रदान करती है। यह क्वाड्स, एड्क्टर्स, और ग्लूटियस का भी निर्माण करती है, जिससे पूरे शरीर का अभ्यास होता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/loop_122_1_simple_20170228_093814.mp422017-02-28yesnoP4Phttps://passion4profession.net/id/latihan/paha-depan/637-122https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/cover_122_1_simple__20161221_155346.png637639https://p4ppullzone.b-cdn.net/api_v2/exercises/122/trainer_media/loop_122_1_simple_20170228_093814.mp422017-02-28yesnoP4Phttps://passion4profession.net/en/exercises/quadriceps/alternate-hops-123https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/cover_123_1_simple__20170112_160855.pngAlternate hopsThis exercise works nearly every muscle in your body, especially the quads, glutes, and calves. It also strengthens your core and hamstrings. Alternate hops involve explosive movements, which raises your heart rate and increases calorie burn. This move will shape your butt and quads while torching stubborn fat.https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/loop_123_1_simple_20170116_164031.mp412017-01-16yesnoP4Phttps://passion4profession.net/it/esercizi/quadricipiti/saltelli-alternati-123https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/cover_123_1_simple__20170112_160855.pngSaltelli alternatiQuesto esercizio agisce su quasi tutti i muscoli del tuo corpo, specialmente i quadricipiti, i glutei e i polpacci. Rinforza anche il tuo core e i tendini posteriori delle ginocchia. I saltelli alternati includono dei movimenti esplosivi, che aumentano il tuo battito cardiaco e aumentano il consumo di calorie. Questo movimento scolpirà i tuoi glutei e i tuoi quadricipiti mentre bruci calorie.https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/loop_123_1_simple_20170116_164031.mp412017-01-16yesnoP4Phttps://passion4profession.net/es/ejercicios/cuadriceps/saltos-con-una-pierna-alternos-123https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/cover_123_1_simple__20170112_160855.pngSaltos con una pierna alternosEste ejercicio trabaja casi todos los músculos del cuerpo, sobre todo los cuádriceps, los glúteos y las pantorrillas. También refuerza el “core” y los femorales. Los saltos alternos requieren movimientos explosivos, que aumentan tu frecuencia cardíaca y la quema de calorías. Este movimiento tonificará tu glúteo y tus cuádriceps quemando la grasa más resistente.https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/loop_123_1_simple_20170116_164031.mp412017-01-16yesnoP4Phttps://passion4profession.net/fr/exercices/quadriceps/saut-alterne-123https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/cover_123_1_simple__20170112_160855.pngSaut alternéCet exercice fait travailler presque tous les muscles de votre corps, en particulier les quadriceps, les fessiers et les mollets. Il renforce en outre votre buste et vos tendons ischio-jambiers. L'exercice implique des mouvements explosifs, qui augmentent votre rythme cardiaque et permettent de brûler plus de calories. Ce mouvement va modeler vos fessiers et vos quadriceps, tout en brûlant les graisses récalcitrantes.https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/loop_123_1_simple_20170116_164031.mp412017-01-16yesnoP4Phttps://passion4profession.net/de/uebungen/quadrizeps/alternate-hops-123https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/cover_123_1_simple__20170112_160855.pngAlternate hopsBei dieser Übung sind fast alle Muskeln Ihres Körpers beteiligt, vor allem die vorderseitige Oberschenkelmusulatur, Gesäß und Waden. Ebenso werden Rumpf und rückseitige Oberschenkelmuskulatur gekräftigt. Bei Alternate Hops kommen explosive Bewegungen vor, die Ihre Herzfrequenz erhöhen und Kalorien verbrennen. Diese Übung bringt Gesäß und Oberschenkel in Form und verbrennt überschüssiges Fett.https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/loop_123_1_simple_20170116_164031.mp412017-01-16yesnoP4Phttps://passion4profession.net/pt/exercicios/quadriceps/saltos-alternados-123https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/cover_123_1_simple__20170112_160855.pngSaltos alternadosEste exercício trabalha quase todos os músculos do seu corpo, especialmente os quadris, glúteos e panturrilhas. Ele também fortalece o seu core e isquiotibiais. Saltos alternados envolvem movimentos explosivos, o que aumenta o seu ritmo cardíaco e aumenta a queima de calorias. Este movimento vai moldar o seu bumbum e quadris e queimar a gordura renitente.https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/loop_123_1_simple_20170116_164031.mp412017-01-16yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/квадрицепс/попеременные-подскоки-123https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/cover_123_1_simple__20170112_160855.pngПопеременные подскокиЭто упражнение тренирует почти все мышцы вашего тела, особенно четырехглавые мышцы, ягодицы и икры. Оно также укрепляет ваше туловище и бедра. Попеременные подскоки включают в себя взрывные движения, которые повышают ваш пульс и увеличивают сжигание калорий. Это движение придаст форму вашим ягодичным и четырехглавым мышцам и одновременно сожжет неподатливый жир.https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/loop_123_1_simple_20170116_164031.mp412017-01-16yesnoP4Phttps://passion4profession.net/tr/egzersizler/kuadriseps/degismeli-atlamalar-123https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/cover_123_1_simple__20170112_160855.pngDeğişmeli atlamalarBu egzersiz, özellikle kuadrisepsleriniz, kalça ve baldır kaslarınız olmak üzere hemen hemen vücudunuzdaki her kası çalıştırır. Ayrıca karın ve dizardı kirişlerinizi güçlendirir. Alternate hops, kalp atış hızınızı ve kalori yakımını arttıran patlayıcı hareketlerden oluşur. Bu hareket, inatçı yağları yakarken kalçanızı şekillendirir.https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/loop_123_1_simple_20170116_164031.mp412017-01-16yesnoP4Phttps://passion4profession.net/ar/tamarin/الرباعية/القفزات-المتبادلة-123https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/cover_123_1_simple__20170112_160855.pngالقفزات المتبادلةتشترك في هذا التمرين جميع عضلات الجسم تقريباً، خاصةً العضلة الرباعية وعضلات الأرداف وعضلة بطة الساق. كما يعمل على تقوية العضلات الأساسية وعضلة الفخذ الخلفية. يتضمن تمرين alternate hops حركات انفجارية مما يزيد من معدل ضربات القلب وحرق السعرات الحرارية. سوف تقوم هذه الحركة بتشكيل الردفين والعضلة الرباعية مع حرق الدهون العنيدة في نفس الوقت.https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/loop_123_1_simple_20170116_164031.mp412017-01-16yesnoP4Phttps://passion4profession.net/ja/exercises/大腿四頭筋/オルタネートホップ-123https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/cover_123_1_simple__20170112_160855.pngオルタネートホップこの運動は体のほぼ全ての筋肉、特に大腿四頭筋や臀筋、ふくらはぎに効果があります。また、コアマッスルと大腿屈筋も強化します。オルタネイトホップは瞬発的な動きで心拍数とカロリーの燃焼量を上げます。この動きはヒップと大腿四頭筋をシェイプアップし、落としにくい脂肪を燃やします。https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/loop_123_1_simple_20170116_164031.mp412017-01-16yesnoP4Phttps://passion4profession.net/ko/exercises/사두근/얼터니트-홉스-123https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/cover_123_1_simple__20170112_160855.png얼터니트 홉스이 운동은 몸의 거의 모든 근육을 사용하며, 특히 대퇴사두근, 둔근 및 종아리를 자극합니다. 또한, 코어와 햄스트링을 강화합니다. 얼터니트 홉스는 폭발적인 동작을 포함하므로 심박수를 높이고 칼로리 연소를 증가시킵니다. 이 동작은 엉덩이와 대퇴사두근의 모양을 잡아주고, 제거하기 힘든 부위의 지방도 연소합니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/loop_123_1_simple_20170116_164031.mp412017-01-16yesnoP4Phttps://passion4profession.net/pl/cwiczenia/czworogłowy/wyskoki-naprzemienne-123https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/cover_123_1_simple__20170112_160855.pngWyskoki naprzemienneTo ćwiczenie angażuje prawie każdy mięsień w ciele, w szczególności mięsień czworogłowy, pośladki i łydki. Wzmacnia również mięśnie głębokie i grupy tylnej uda. Ćwiczenie alternate hops składa się z dynamicznych ruchów, które podnoszą tętno i zwiększają spalanie kalorii. Ruch ten modeluje pośladki i mięsień czworogłowy, spalając jednocześnie oporną tkankę tłuszczową.https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/loop_123_1_simple_20170116_164031.mp412017-01-16yesnoP4Phttps://passion4profession.net/zh/exercises/股四头肌/各边跳-123https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/cover_123_1_simple__20170112_160855.png各边跳这一锻炼运动到您身体的几乎每一块肌肉，尤其是股四头肌、臀肌和小腿肌。它也能强化您的核心肌肉群和股后肌群。交替单脚跳涉及到能提高您的心率并增加卡路里消耗的爆发力动作。这一动作能塑造您的臀部和股四头肌并消耗顽固脂肪。https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/loop_123_1_simple_20170116_164031.mp412017-01-16yesnoP4Phttps://passion4profession.net/nl/oefeningen/quadriceps/alternate-hops-123https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/cover_123_1_simple__20170112_160855.pngAlternate hopsDeze oefening traint bijna elke spier in je lichaam, vooral de quadriceps, bilspieren en kuiten. Het versterkt ook je core en hamstrings. Alternate hops houdt explosieve bewegingen in die je hartslag en calorieverbranding zullen verhogen. Deze oefening zal je bilspieren en quads vorm geven terwijl het hardnekkig vet wegbrandt.https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/loop_123_1_simple_20170116_164031.mp412017-01-16yesnoP4Phttps://passion4profession.net/sv/ovningar/quadriceps/alternate-hops-123https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/cover_123_1_simple__20170112_160855.pngAlternate hopsDen här övningen tränar nästan alla muskler i kroppen, särskilt lårusklerna, skinkorna och vader. Den stärker också dina magmuskler och dina knäsenor. Växelhopp är en rad spänströrelser som ökar pulsen och ökar kaloriförbränningen. Den här rörelse formar din rumpa och dina lårmuskler medan den bränner bort envist fett.https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/loop_123_1_simple_20170116_164031.mp412017-01-16yesnoP4Phttps://passion4profession.net/da/ovelser/quadriceps/skiftevis-hop-123https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/cover_123_1_simple__20170112_160855.pngSkiftevis hopDenne øvelse påvirker næsten alle kroppens muskler, især quadriceps, balderne og lægmusklerne. Den styrker også dine kernemuskler og haser. Skiftende hop involverer eksplosive bevægelser, som forøger puls og kalorieforbrænding. Bevægelsen former din balde og dine quadriceps, mens den forbrænder stædigt fedt.https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/loop_123_1_simple_20170116_164031.mp412017-01-16yesnoP4Phttps://passion4profession.net/fi/liikkeet/etureidet/vuorohypyt-123https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/cover_123_1_simple__20170112_160855.pngVuorohypytTämä liike treenaa lähes kaikkia kehosi lihaksia, erityisesti reiden ojentajia, pakaroita ja pohkeita. Se vahvistaa lisäksi keskivartalon syviä lihaksia ja reiden koukistajalihaksia. Vuorohyppy on räjähtävä liike, joka kohottaa sykettä ja tehostaa kaloreiden polttamista. Tämä liike muovaa peppuasi ja polttaa itsepintaista rasvaa.https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/loop_123_1_simple_20170116_164031.mp412017-01-16yesnoP4Phttps://passion4profession.net/nb/ovelser/quadriceps/vekslende-hopp-123https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/cover_123_1_simple__20170112_160855.pngVekslende hoppDenne øvelsen bruker nesten alle musklene i kroppen, spesielt fremside lår, setemuskelatur og legger. Den styrker også core og bakside lår. Vekslende hopp involverer eksplosive bevegelser, noe som vil føre til økt puls og øke kaloriforbrenningen. Denne øvelsen vil forme rumpa og lårene, mens den brenner det fettet som aldri vil av.https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/loop_123_1_simple_20170116_164031.mp412017-01-16yesnoP4Phttps://passion4profession.net/ro/exercitii/cvadriceps/salturi-alternative-123https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/cover_123_1_simple__20170112_160855.pngSalturi alternativeAcest exercițiu antrenează aproape toți mușchii corpului, în special cvadricepșii, fesierii și gambele. Acesta fortifică, de asemenea, trunchiul și mușchii posteriori ai coapselor. Salturile alternative presupun mișcări explozive, lucru care amplifică ritmul cardiac și sporește arderea de calorii. Cu ajutorul acestei mișcări vă veți sculpta mușchii fesieri și cvadricepșii și veți scăpa de grăsimea care vă dă bătăi de cap.https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/loop_123_1_simple_20170116_164031.mp412017-01-16yesnoP4Phttps://passion4profession.net/el/askiseis/τετρακεφαλος/αλματακια-εναλλαξ-123https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/cover_123_1_simple__20170112_160855.pngΑλματάκια εναλλάξΑυτή η άσκηση δουλεύει σχεδόν κάθε μυ στο σώμα σας, ιδιαίτερα τους τετρακέφαλους, γλουτιαίους και κνήμες. Επίσης δυναμώνει τον κορμό σας και τους ιγνυακούς τένοντες. Τα πηδηματάκια εναλλάξ περιέχουν εκρηκτικές κινήσεις κάτι το οποίο αυξάνει τον καρδιακό ρυθμό και την καύση θερμίδων. Αυτή η κίνηση θα σμιλεύσειι τα οπίσθια και τους τετρακέφαλούς σας και θα βάλει φωτιά στο επίμονο λίπος.https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/loop_123_1_simple_20170116_164031.mp412017-01-16yesnoP4Phttps://passion4profession.net/hi/vyayam/क्वाड्स/ऑल्टर्नेट-हॉप्स-123https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/cover_123_1_simple__20170112_160855.pngऑल्टर्नेट हॉप्सयह व्यायाम आपके शरीर की लगभग हर मांसपेशी के लिए है, विशेष कर जाँघों, कूल्हों और पिंडलियों के लिए। यह आपकी कोर मसल और हैमस्ट्रिंग को भी मज़बूत करता है। Alternate Hops तेज़ गतिशीलता वाला व्यायाम है जो आपकी हृदयगति बढ़ाता है और कैलोरी बर्न होने की दर बढ़ाता है। यह व्यायाम आपके कूल्हों और जाँघों को सही आकार देने के साथ ज़िद्दी चर्बी को भी नष्ट करता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/loop_123_1_simple_20170116_164031.mp412017-01-16yesnoP4Phttps://passion4profession.net/id/latihan/paha-depan/769-123https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/cover_123_1_simple__20170112_160855.png769771https://p4ppullzone.b-cdn.net/api_v2/exercises/123/trainer_media/loop_123_1_simple_20170116_164031.mp412017-01-16yesnoP4Phttps://passion4profession.net/en/exercises/glutes/squat-side-kick-124https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/cover_124_1_simple__20161221_160006.pngSquat Side KickThe squat side kick is a more dynamic and aerobic variation of the classic squat. The basic movement of the squat is accompanied by alternating side kicks that allow you to improve the tone of your glutes and inner thighs. The dynamic nature of this exercise will also improve balance and motor coordination, and you can burn more calories compared to the simple squat.https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/loop_124_1_simple_20170112_125608.mp442017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/glutei/squat-con-calcio-laterale-124https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/cover_124_1_simple__20161221_160006.pngSquat con calcio lateraleLo squat con calcio laterale è una variante più dinamica e aerobica del classico squat. Il movimento di base dello squat è accompagnato da calci laterali alternati che consentono di migliorare la tonicità di glutei e interno coscia. Grazie alla dinamicità dell'esercizio miglioreranno anche equilibrio e coordinazione motoria e sarà possibile bruciare più calorie rispetto al semplici squat.https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/loop_124_1_simple_20170112_125608.mp442017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/gluteos/patada-lateral-en-sentadilla-124https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/cover_124_1_simple__20161221_160006.pngPatada lateral en sentadillaLa sentadilla con patada lateral es una variación más dinámica y aeróbica de la sentadilla tradicional. El movimiento básico de la sentadilla se acompaña alternando patadas laterales que le permiten mejorar el tono de sus glúteos y muslos internos. La naturaleza dinámica de este ejercicio también mejorará su equilibrio y coordinación motriz, y podrá quemar más calorías que con una sentadilla normal.https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/loop_124_1_simple_20170112_125608.mp442017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/fessiers/squat-et-frappe-laterale-124https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/cover_124_1_simple__20161221_160006.pngSquat et frappe latéraleLe " Squat et frappe latérale" est une variante plus dynamique et aérobie de l’accroupissement classique. Le mouvement de base de l’accroupissement est accompagné de coups de pieds lancés en alternance sur chaque côté, et qui vous permettent d'améliorer la tonicité de vos fessiers et de l’intérieur de vos cuisses. La nature dynamique de cet exercice vous permettra également d'améliorer votre équilibre et votre coordination motrice, et vous brûlerez plus de calories qu’en pratiquant un simple accroupissement.https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/loop_124_1_simple_20170112_125608.mp442017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/gesaß/kniebeuge-mit-seitentritt-124https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/cover_124_1_simple__20161221_160006.pngKniebeuge mit SeitentrittDer Kniebeugen-Seitentritt ist eine dynamischere und aerobe Variante der klassischen Kniebeuge. Die Grundbewegung der Kniebeuge wird von abwechselnden Tritten nach beiden Seiten begleitet. Dadurch können Sie den Tonus Ihrer Gesäßmuskeln und Ihrer Innenschenkel verbessern. Der dynamische Charakter dieser Übung verbessert auch Ihr Gleichgewicht und die Bewegungskoordination, und Sie können mehr Kalorien verbrennen als mit einfachen Kniebeugen.https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/loop_124_1_simple_20170112_125608.mp442017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/gluteos/agachamento-com-chute-lateral-124https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/cover_124_1_simple__20161221_160006.pngAgachamento com chute lateralO agachamento com chute lateral é uma variação mais dinâmica e aeróbia do agachamento clássico. O movimento básico do agachamento é acompanhado pela alternância de chutes laterais que permitem melhorar a tonificação dos seus glúteos e do lado interno das coxas. A natureza dinâmica deste exercício também melhora o equilíbrio e a coordenação motora, e você pode queimar mais calorias em comparação com o agachamento simples.https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/loop_124_1_simple_20170112_125608.mp442017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/ягодицы/приседание-с-отведением-ноги-124https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/cover_124_1_simple__20161221_160006.pngПриседание с отведением ногиПрисед с махом ногой в сторону — это более динамичная версия классического приседа с усиленной аэробной нагрузкой. В этом упражнении базовые приседы чередуются с махами ногами в стороны, что позволяет улучшить тонус ягодичных мышц и внутренней поверхности бедра. Динамичность этого упражнения также улучшает равновесие и координацию, параллельно позволяя сжечь больше калорий, чем при выполнении классических приседов.https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/loop_124_1_simple_20170112_125608.mp442017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/kalca/squat-yana-tekme-124https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/cover_124_1_simple__20161221_160006.pngSquat Yana TekmeYan tekme ile çömelme klasik çömelmenin daha dinamik ve aerobik bir çeşididir. Çömelmenin temel hareketine birbirini izleyen, ayrıca kalça ve oyluk kaslarınızı geliştirmenize olanak veren yan tekmeler eşlik ediyor. Bunun yanında egzersizin dinamik doğası denge ve motor koordinasyonu geliştiriyor ve bu şekilde basit çömelmeye göre daha fazla kalori yakabiliyorsunuz.https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/loop_124_1_simple_20170112_125608.mp442017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/الأرداف/الركل-الجانبي-والقرفصاء-124https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/cover_124_1_simple__20161221_160006.pngالركل الجانبي والقرفصاءهذا التمرين هو توليفة أكثر حركية وحيوية من تمرين القرفصاء التقليدي. الحركة الرئيسية في هذا التمرين أن وضع القرفصاء مصحوب بتبادل للركلات الجانبية بما يتيح لك عضلات أسفل البطن والجزء الداخلي للفخذين. كما تعمل الطبيعة الحركية الديناميكية لهذا التمرين على تحسين التوازن والتناسق الحركي، ويمكنك من حرق سعرات حرارية أكثر مقارنة مع تمرين القرفصاء التقليدي.https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/loop_124_1_simple_20170112_125608.mp442017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/臀筋/スクアットサイドキック-124https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/cover_124_1_simple__20161221_160006.pngスクアットサイドキックSquat side kickは一般的なスクワットに加え、さらにダイナミックでエアロビクスの要素が含まれているバリエーションです。 スクワットの基本的な動きに交互のサイドキックが伴ったもので、大臀筋と太腿の内側の筋肉を鍛えあげることが出来ます。また、このエクササイズの動きでバランスと運動筋肉の協調が改善され、通常のスクワットと比較すると、よりカロリーを燃焼させることが可能です。https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/loop_124_1_simple_20170112_125608.mp442017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/둔근/스쿼트-사이드킥-124https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/cover_124_1_simple__20161221_160006.png스쿼트 사이드킥스쿼트 옆차기는 고전 스쿼트보다 더 역동적이고 더 많은 산소를 소비하는 변형 스쿼트입니다. 스쿼트 기본 동작에 번갈아 옆차기하는 동작이 추가됩니다. 이로써 둔부와 허벅지 안쪽을 더욱 탄력 있게 만들어 줍니다. 또한, 이 운동의 동적 특성은 균형과 운동 협응을 향상시키며 기본 스쿼트에 비해 더 많은 칼로리를 소비할 수 있습니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/loop_124_1_simple_20170112_125608.mp442017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/posladki/przysiady-z-wymachem-nogi-w-bok-124https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/cover_124_1_simple__20161221_160006.pngPrzysiady z wymachem nogi w bokPrzysiad z wyrzutem nogi w bok jest bardziej dynamiczną i aerobową odmianą klasycznego przysiadu. Podstawowemu przysiadowi towarzyszy dodatkowy wyrzut nogi w bok, który pozwala wzmocnić zarys pośladków i wewnętrznej części uda. Dynamiczna natura tego ćwiczenia poprawia także równowagę i koordynację ruchową, a także pozwala na spalenie większej ilości kalorii, niż w przypadku zwykłych przysiadów.https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/loop_124_1_simple_20170112_125608.mp442017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/臀肌/下蹲侧踢-124https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/cover_124_1_simple__20161221_160006.png下蹲侧踢下蹲侧踢是传统下蹲锻炼的一种更具活力和有氧特性的变种。 基本的下蹲动作配合交替侧踢可以让您改善臀部及大腿内侧的弹性。这种锻炼的动态特性还可以改善平衡和动作协调，您能在这种状态下消耗比简单下蹲时更多的卡洛里。https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/loop_124_1_simple_20170112_125608.mp442017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/bilspieren/squat-side-kick-124https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/cover_124_1_simple__20161221_160006.pngSquat Side KickDe squat side kick is een meer dynamisch en aerobe variatie van de klassieke squat. De basisbeweging van de squat gaat gepaard met afwisselende side kicks die je bilspieren en binnenkant van je bovenbenen zullen verbeteren. Het dynamisch karakter van deze oefening zal ook evenwicht en bewegingscoördinatie verbeteren en je kan meer calorieën verbranden vergeleken met de gewone squat.https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/loop_124_1_simple_20170112_125608.mp442017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/sate/squat-side-kick-124https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/cover_124_1_simple__20161221_160006.pngSquat Side KickSquat-sidekicken är en mer dynamisk och aerobisk variant av den klassiska hukningen.. Den grundläggande rörelsen i squaten åtföljs av alternerande sidekickar som låter dig höja tonen i sittmuskulaturen och lårens insida. Den här övningens dynamiska natur kommer också att förbättra balansen och den motoriska koordinationen och du kan bränna fler kalorier jämfört med med den enklare squaten.https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/loop_124_1_simple_20170112_125608.mp442017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/balle/squat-side-kick-124https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/cover_124_1_simple__20161221_160006.pngSquat Side KickSquat side-kick er en mere dynamisk og iltkrævende version af klassisk squat. Grundbevægelsen fra squat kombineres med side-kicks, som giver dine balder og indre lårmuskler bedre toning. Denne øvelses dynamiske natur forbedrer også balance og motorisk koordination, og du forbrænder flere kalorier end ved den simple squat.https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/loop_124_1_simple_20170112_125608.mp442017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/pakarat/kyykky-sivupotkulla-124https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/cover_124_1_simple__20161221_160006.pngKyykky sivupotkullaKyykky sivupotkulla on tavallisen kyykyn dynaamisempi ja aerobisempi muunnelma. Tavalliseen kyykkyliikkeeseen yhdistetään vaihtelevat sivupotkut, jotka vahvistavat pakaran ja sisäreiden lihaksia. Tämän liikkeen dynaaminen luonne auttaa lisäksi parantamaan tasapainoa ja liikkeen koordinaatiota, ja voit polttaa enemmän kaloreita tavalliseen kyykkyyn verrattuna.https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/loop_124_1_simple_20170112_125608.mp442017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/sete/knebøy-med-sidespark-124https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/cover_124_1_simple__20161221_160006.pngKnebøy med sidesparkKnebøy med sidespark er en mer dynamisk og aerobisk variasjon av klassiske knebøy. I tillegg til grunnbevegelsen i knebøy utføres vekslende spark til siden som lar deg trene rumpa og indre lår. Dynamikken i denne øvelsen vil også hjelpe til med å forbedre balansen og den motoriske koordinasjonen din, og du kan forbrenne flere kalorier enn med vanlige knebøy.https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/loop_124_1_simple_20170112_125608.mp442017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/fesieri/genuflexiune-cu-ridicarea-piciorului-in-lateral-124https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/cover_124_1_simple__20161221_160006.pngGenuflexiune cu ridicarea piciorului în lateralGenuflexiunile cu ridicarea piciorului în lateral reprezintă o variație mai dinamică și aerobă a genuflexiunilor clasice. Mișcarea de bază este însoțită de ridicări alternante ale picioarelor în lateral, care vă permit să vă tonifiați fesele și zona interioară a coapselor. Caracterul dinamic al acestui exercițiu vă va îmbunătăți, de asemenea, echilibrul și coordonarea motrică. Acest exercițiu vă va ajuta să ardeți mai multe calorii în comparație cu genuflexiunea simplă.https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/loop_124_1_simple_20170112_125608.mp442017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/γλουτοι/βαθυ-καθισμα-με-πλαινες-κλωτσιες-στο-σηκωμα-124https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/cover_124_1_simple__20161221_160006.pngΒαθύ κάθισμα με πλαϊνές κλωτσιές στο σήκωμαΤο βαθύ κάθισμα με κλοτσιά είναι μια πιο δυναμική και αερόβια παραλλαγή του κλασικού καθίσματος. Η βασική άσκηση του καθίσματος συνοδεύεται από εναλλασσόμενες πλευρικές κλωτσιές που σας επιτρέπουν να βελτιώσετε τον τόνο των γλουτών σας και το εσωτερικό των μηρών. Η δυναμική φύση αυτής της άσκησης θα βελτιώσει επίσης την ισορροπία και τον συντονισμό της κίνησης, και μπορείτε να κάψετε περισσότερες θερμίδες σε σύγκριση με το απλό κάθισμα.https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/loop_124_1_simple_20170112_125608.mp442017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/ग्लूट्स/स्क्वाट-साइड-किक-124https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/cover_124_1_simple__20161221_160006.pngस्क्वाट साइड किकस्क्वाट साइड किक क्लासिकल स्क्वाट का एक अधिक स्फूर्त और एरोबिक रूपांतरण है। स्क्वाट की आधारभूत गतिविधि वैकल्पिक साइड किक के साथ होती है जो आपको चूतड़ की मांसपेशियां और आंतरिक जांघ की दृढ़ता को सुधारने का मौका देता है। इस कसरत की स्फूर्त प्रकृति संतुलन और चालन समन्वय को भी सुधारेगी, और आप सामान्य स्क्वाट की तुलना में अधिक कैलोरी को जला सकेंगे।https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/loop_124_1_simple_20170112_125608.mp442017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/bokong/643-124https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/cover_124_1_simple__20161221_160006.png643645https://p4ppullzone.b-cdn.net/api_v2/exercises/124/trainer_media/loop_124_1_simple_20170112_125608.mp442017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/quadriceps/jumping-jack-squat-125https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/cover_125_1_simple__20170112_161534.pngJumping Jack SquatThe jumping jack squat is one of the most effective exercises for your quads and butt. This move increases lower body strength, tightens your core, and boosts overall endurance. It also elevates your heart rate, which helps burn calories and improves cardiovascular health.https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/loop_125_1_simple_20170116_164208.mp412017-01-16yesnoP4Phttps://passion4profession.net/it/esercizi/quadricipiti/jumping-jack-squat-125https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/cover_125_1_simple__20170112_161534.pngJumping Jack SquatIl jumping jack squat è uno degli esercizi più efficaci per i tuo quadricipiti e i tuoi glutei. Questo movimento aumenta la forza della parte inferiore del tuo corpo, rafforza il tuo core, e aumenta la resistenza in generale. Aumenta anche il tuo battito cardiaco, che aiuta a bruciare le calorie e a migliorare la salute cardiovascolare.https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/loop_125_1_simple_20170116_164208.mp412017-01-16yesnoP4Phttps://passion4profession.net/es/ejercicios/cuadriceps/sentadillas-con-saltos-de-tijera-125https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/cover_125_1_simple__20170112_161534.pngSentadillas con saltos de tijeraLos saltos con separación de las piernas son uno de los ejercicios más efectivos para los cuádriceps y el glúteo. Este movimiento aumenta la fuerza de los miembros inferiores, refuerza el “core” e impulsa la resistencia general. También aumenta la frecuencia cardíaca, lo que te ayuda a quemar calorías y a mejorar tu salud cardiovascular.https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/loop_125_1_simple_20170116_164208.mp412017-01-16yesnoP4Phttps://passion4profession.net/fr/exercices/quadriceps/saut-avec-ecart-lateral-jumping-jack-squat-125https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/cover_125_1_simple__20170112_161534.pngSaut avec écart latéral («jumping jack») + squatLe jumping jack squat est l'un des exercices les plus efficaces pour vos quadriceps et vos fessiers. Ce mouvement renforce la partie inférieure du corps, tonifie votre buste et augmente votre endurance générale. En outre, il accroît votre rythme cardiaque, ce qui vous aide à brûler des calories et améliore votre santé cardiovasculaire.https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/loop_125_1_simple_20170116_164208.mp412017-01-16yesnoP4Phttps://passion4profession.net/de/uebungen/quadrizeps/jumping-jack-squat-125https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/cover_125_1_simple__20170112_161534.pngJumping Jack SquatDer Jumping Jack Squat ist eine der effizientesten Übungen zur Stärkung der vorderen Oberschenkel- und Gesäßmuskulatur. Diese Übung kräftigt den Unterkörper, strafft den Rumpf und verbessert die allgemeine Ausdauer. Sie erhöht auch die Herzfrequenz, wodurch Kalorien verbrannt werden, und fördert das Herz-Kreislauf-System.https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/loop_125_1_simple_20170116_164208.mp412017-01-16yesnoP4Phttps://passion4profession.net/pt/exercicios/quadriceps/polichinelo-com-agachamento-125https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/cover_125_1_simple__20170112_161534.pngPolichinelo com agachamentoO agachamento com polichinelo e salto é um dos exercícios mais eficazes para seus quadris e bumbum. Este movimento aumenta a força dos membros inferiores, contrai seu core, e aumenta a resistência geral. Ele também eleva o seu ritmo cardíaco, o que ajuda a queimar calorias e a melhorar a saúde cardiovascular.https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/loop_125_1_simple_20170116_164208.mp412017-01-16yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/квадрицепс/прыжки-выпады-в-стороны-125https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/cover_125_1_simple__20170112_161534.pngПрыжки-выпады в стороныВыпрыгивание из приседа — это одно из наиболее эффективных упражнений для четырехглавых и ягодичных мышц. Это движение увеличивает силу нижней части тела, укрепляет ваше туловище и повышает общую выносливость. Оно также ускоряет ваш пульс, что помогает сжигать калории и улучшает состояние сердечно-сосудистой системы.https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/loop_125_1_simple_20170116_164208.mp412017-01-16yesnoP4Phttps://passion4profession.net/tr/egzersizler/kuadriseps/zıplayan-jack-squat-125https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/cover_125_1_simple__20170112_161534.pngZıplayan Jack SquatJumping Jack Squat, kuadrisepsleriniz ve kalçanız için en etkin egzersizlerden biridir. Bu hareket, alt vücut gücünüzü arttırır, karın kaslarınızı sıkılaştırır ve genel dayanıklılığı geliştirir. Ayrıca kalori yakmanıza ve kardiyovasküler sağlığınıza yardımcı olan kalp atışı hızınızı arttırır.https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/loop_125_1_simple_20170116_164208.mp412017-01-16yesnoP4Phttps://passion4profession.net/ar/tamarin/الرباعية/القفز-والقرفصاء-125https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/cover_125_1_simple__20170112_161534.pngالقفز والقرفصاءتمرين jumping jack هو أحد أكثر التمارين فعالية للعضلة الرباعية وعضلات الأرداف. تعمل هذه الحركة على تقوية الجزء السفلي من الجسم وشد العضلات الأساسية وزيادة قوة التحمل بشكل عام. كما تعمل على زيادة معدل ضربات القلب مما يساعد على حرق السعرات الحرارية وتحسين صحة الجهاز الدوري.https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/loop_125_1_simple_20170116_164208.mp412017-01-16yesnoP4Phttps://passion4profession.net/ja/exercises/大腿四頭筋/ジャンピングジャックスクアット-125https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/cover_125_1_simple__20170112_161534.pngジャンピングジャックスクアットジャンピングジャックスクアットは、大腿四頭筋と臀筋に最も効果的な運動のひとつです。この運動は下半身を強化し、コアマッスルを引き締め、全体的な耐久力を高めます。また、心拍数も上げ、カロリーの燃焼を促進し心循環器の健康も向上させます。https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/loop_125_1_simple_20170116_164208.mp412017-01-16yesnoP4Phttps://passion4profession.net/ko/exercises/사두근/점핑-잭-스쿼트-125https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/cover_125_1_simple__20170112_161534.png점핑 잭 스쿼트점핑 잭 스쿼트는 대퇴사두근과 엉덩이를 위한 가장 효과적인 운동 중 하나입니다. 이 동작은 하체 근력을 강화하고 코어를 자극하며 전반적인 내구성을 증진시킵니다. 또한, 심박수를 높여 칼로리를 연소하고 심혈관계를 건강하게 합니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/loop_125_1_simple_20170116_164208.mp412017-01-16yesnoP4Phttps://passion4profession.net/pl/cwiczenia/czworogłowy/połpajacyki-do-przysiadu-125https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/cover_125_1_simple__20170112_161534.pngPółpajacyki do przysiaduĆwiczenie jumping jack squat jest jednym z najbardziej skutecznych ćwiczeń na mięsień czworogłowy i pośladki. Ruch ten zwiększa siłę dolnych partii ciała, napina mięśnie głębokie, poprawia ogólną wytrzymałość. Podnosi także tętno, co pomaga spalać kalorie i poprawia stan układu krążenia.https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/loop_125_1_simple_20170116_164208.mp412017-01-16yesnoP4Phttps://passion4profession.net/zh/exercises/股四头肌/开合跳蹲-125https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/cover_125_1_simple__20170112_161534.png开合跳蹲深蹲开合小跳是针对您的股四头肌和臀肌的最有效的锻炼之一。这一动作能提升下肢力量、收紧您的核心肌肉群并促进总体耐力。它也能提高您的心率，从而帮助消耗卡路里并促进心血管健康。https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/loop_125_1_simple_20170116_164208.mp412017-01-16yesnoP4Phttps://passion4profession.net/nl/oefeningen/quadriceps/jumping-jack-squat-125https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/cover_125_1_simple__20170112_161534.pngJumping Jack SquatDe jumping jack squat is een van de meest effectieve oefeningen voor je quadriceps en bilspieren. Deze oefening verhoogt de kracht in je onderlichaam, maakt je core strakker en verbetert je algemene uithouding. Het verhoogt ook je hartslag, wat helpt bij het verbranden van calorieën en verbetert cardiovasculaire gezondheid.https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/loop_125_1_simple_20170116_164208.mp412017-01-16yesnoP4Phttps://passion4profession.net/sv/ovningar/quadriceps/jumping-jack-squat-125https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/cover_125_1_simple__20170112_161534.pngJumping Jack SquatHopp i sidled är den effektivaste övningen för dina lårmuskler och din rumpa. Den här övningen ökar styrkan i kroppens lägre delar, stärker magmuskulaturen och ger en generellt ökad uthållighet. Den ökar även pulsen vilket hjälper till att bränna kalorier och förbättrar den kardiovaskulära hälsan.https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/loop_125_1_simple_20170116_164208.mp412017-01-16yesnoP4Phttps://passion4profession.net/da/ovelser/quadriceps/sprællemand-squats-125https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/cover_125_1_simple__20170112_161534.pngSprællemand SquatsSprællemands-squat er én af de mest effektive øvelser for quadriceps og balder. Bevægelsen forøger styrken i underkroppen, strammer dine kernemuskler og forbedrer din generelle udholdenhed. Den forøger også din puls, hvilket hjælper med at forbrænde kalorier, og forbedre det kardiovaskulære helbred.https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/loop_125_1_simple_20170116_164208.mp412017-01-16yesnoP4Phttps://passion4profession.net/fi/liikkeet/etureidet/haarahyppy-kyykylla-125https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/cover_125_1_simple__20170112_161534.pngHaarahyppy kyykylläHaarahyppy kyykyllä on yksi tehokkaimmista liikkeistä reiden ojentajalihaksille ja pakaroille. Tämä liike kasvattaa alavartalon voimaa, vahvistaa keskivartalon syviä lihaksia ja parantaa yleistä kestävyyttä. Se myös kohottaa sykettä, mikä auttaa polttamaan kaloreita ja parantaa sydämen ja verenkiertoelimistön terveyttä.https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/loop_125_1_simple_20170116_164208.mp412017-01-16yesnoP4Phttps://passion4profession.net/nb/ovelser/quadriceps/jumping-jacks-knebøy-125https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/cover_125_1_simple__20170112_161534.pngJumping Jacks-knebøyJumping Jack Squat er en av de mest effektive øvelsene for fremside lår og rumpe. Denne øvelsen øker styrken din og gir deg en strammere core, og gir deg økt utholdenhet. Den gir økt puls, som hjelper med å brenne kalorier og forbedre din kardiovaskulære helse.https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/loop_125_1_simple_20170116_164208.mp412017-01-16yesnoP4Phttps://passion4profession.net/ro/exercitii/cvadriceps/genuflexiuni-cu-sarituri-pe-loc-125https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/cover_125_1_simple__20170112_161534.pngGenuflexiuni cu sărituri pe locGenuflexiunile cu sărituri pe loc sunt unele dintre cele mai eficiente exerciții pentru cvadricepși și mușchii fesieri. Aceste mișcări sporesc forța părții de jos a corpului, subțiază trunchiul și intensifică rezistența generală. Acestea amplifică, de asemenea, ritmul cardiac, lucru care ajută la arderea caloriilor și la îmbunătățirea sănătății cardiovasculare.https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/loop_125_1_simple_20170116_164208.mp412017-01-16yesnoP4Phttps://passion4profession.net/el/askiseis/τετρακεφαλος/βαθυ-καθισμα-με-jumping-jack-125https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/cover_125_1_simple__20170112_161534.pngΒαθύ κάθισμα με Jumping JackΤο βαθύ κάθισμα με jumping jack είναι μία από τις πιο αποτελεσματικές ασκήσεις για τους τετρακέφαλους και τα οπίσθιά σας. Αυτή η κίνηση αυξάνει τη δύναμη του κάτω μέρους του κορμού, σφίγγει τον κορμό σας και ενισχύει τη γενικότερη αντοχή. Eπίσης ανεβάζει τον καρδιακό ρυθμό, το οποίο σας βοηθάει να καίτε θερμίδες και βελτιώνει την καρδιαγγειακή υγεία.https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/loop_125_1_simple_20170116_164208.mp412017-01-16yesnoP4Phttps://passion4profession.net/hi/vyayam/क्वाड्स/जम्पिंग-जैक-स्क्वाट-125https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/cover_125_1_simple__20170112_161534.pngजम्पिंग जैक स्क्वाटJumping Jack Squat आपकी जाँघों और कूल्हों के लिए सबसे प्रभावशाली व्यायामों में से एक है। यह व्यायाम शरीर के निचले हिस्से को मज़बूत बनाता है, कोर मसल्स को कसता है और स्टैमिना बढ़ाता है। यह आपकी हृदयगति भी बढ़ाता है जो कैलोरी को बर्न करने में सहायता करती है और आपके हृदय को स्वस्थ रखती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/loop_125_1_simple_20170116_164208.mp412017-01-16yesnoP4Phttps://passion4profession.net/id/latihan/paha-depan/775-125https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/cover_125_1_simple__20170112_161534.png775777https://p4ppullzone.b-cdn.net/api_v2/exercises/125/trainer_media/loop_125_1_simple_20170116_164208.mp412017-01-16yesnoP4Phttps://passion4profession.net/en/exercises/triceps/tricep-kickback-on-bench-126https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/cover_126_1_left__20170112_162152.pngTricep Kickback on BenchThis exercise works the triceps, which assists in every pushing movement. Compared to other similar moves, it requires less shoulder and core stabilization. This makes it ideal for beginners. To ensure good posture, practice the hip hinge.https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/loop_126_1_left_20170112_130216.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/tricipiti/kickback-dei-tricipiti-su-panca-126https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/cover_126_1_left__20170112_162152.pngKickback dei tricipiti su pancaQuesto esercizio fa lavorare i tricipiti, che si mettono in funzione in ogni movimento di spinta. Rispetto a movimenti di tipo simile, questo esercizio richiede meno stabilità delle palle e del tronco, rendendolo ideale per i principianti. Per assicurarti una postura corretta, fai pratica con l'hip hinge.https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/loop_126_1_left_20170112_130216.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/triceps/patada-de-triceps-en-banco-126https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/cover_126_1_left__20170112_162152.pngPatada de tríceps en bancoEste ejercicio trabaja los tríceps, lo cual ayuda en cada movimiento de empuje. En comparación con movimientos similares, requiere menos estabilidad del centro del cuerpo y hombro. Por ello, es ideal para principiantes. Para asegurar una buena postura, practica la articulación de cadera.https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/loop_126_1_left_20170112_130216.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/triceps/extensions-des-triceps-sur-un-banc-126https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/cover_126_1_left__20170112_162152.pngExtensions des triceps sur un bancCet exercice fait travailler les triceps, qui servent à effectuer des mouvements de poussée. Comparé à d'autres mouvements semblables, il exige une stabilisation plus faible des épaules et de l'équilibre. Cela en fait un exercice idéal pour les débutants. Pour avoir une posture idéale, pratiquez l'exercice le dos bien droit.https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/loop_126_1_left_20170112_130216.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/trizeps/trizeps-kickback-auf-der-bank-126https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/cover_126_1_left__20170112_162152.pngTrizeps-Kickback auf der BankDiese Übung trainiert den Trizeps, der bei allen Druckbewegungen benötigt wird. Im Vergleich zu ähnlichen Bewegungsabläufen erfordert diese Übung weniger Stabilisierung von Schulter und Körpermitte. Sie ist damit auch ideal geeignet für Anfänger. Für eine gute Körperhaltung sollten Sie den Hüftbeuger trainieren.https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/loop_126_1_left_20170112_130216.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/triceps/triceps-coice-no-banco-126https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/cover_126_1_left__20170112_162152.pngTríceps Coice no BancoEste exercício trabalha o tríceps, que auxilia em cada movimento de empurrão. Em comparação com outros movimentos similares, ele requer menos estabilização dos ombros e abdome, o que faz com que ele seja ideal para principiantes. Para garantir uma boa postura, pratique a dobra do quadril.https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/loop_126_1_left_20170112_130216.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/трицепс/мах-назад-на-скамье-с-помощью-трехглавых-мышц-126https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/cover_126_1_left__20170112_162152.pngМах назад на скамье с помощью трехглавых мышцЭто упражнение разрабатывает трехглавые мышцы, которые помогают в каждом толкательном движении. По сравнению с другими аналогичными упражнениями оно требует меньших усилий по удержанию плеча и туловища в неподвижном положении. Это делает его идеальным для начинающих. Для обеспечения хорошей осанки также выполняйте упражнение «дверная петля на бедрах» (hip hinge).https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/loop_126_1_left_20170112_130216.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/triseps/bencte-triseps-geri-tepme-126https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/cover_126_1_left__20170112_162152.pngBençte Triseps Geri TepmeBu egzersiz, her itme hareketine yardımcı olan trisepsleri çalıştırır. Diğer benzer hareketlere kıyasla daha az omuz ve merkezi stabilizasyon gerektirir. Bu da acemiler için ideal olmasını sağlar. İyi bir duruş sağlamak için kalça eklemi çalışın.https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/loop_126_1_left_20170112_130216.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/العضلة-الثلاثية/دفع-العضلة-ثلاثية-الرؤوس-للخلف-على-المقعد-126https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/cover_126_1_left__20170112_162152.pngدفع العضلة ثلاثية الرؤوس للخلف على المقعديقوم هذا التمرين بتشغيل العضلة ثلاثية الرؤوس، والتي تساعد في كل حركات الدفع. مقارناً بالحركات المشابهة الأخرى، يتطلب هذا التمرين جهد أقل من الكتف واستقرار نصفي أقل. هذا يجعل التمرين مثالي للمبتدئين. للتأكد من أن تكون في وضع جيد، قم بالتمرن على مفصل الورك.https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/loop_126_1_left_20170112_130216.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/上腕三頭筋/ベンチでの三頭筋キックバック-126https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/cover_126_1_left__20170112_162152.pngベンチでの三頭筋キックバックこの運動は、全ての押す動きを支援する三頭筋に作用します。 他の類似の動作に比べて、それほど肩と体幹の安定化が必要ではありません。 これは初心者に理想的です。 良い姿勢を確保するために、股関節を練習してください。https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/loop_126_1_left_20170112_130216.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/삼두근/트라이셉스-킥백-온-벤치-126https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/cover_126_1_left__20170112_162152.png트라이셉스 킥백 온 벤치이 운동은 미는 움직임에 항상 관여하는 삼두박근을 단련시킵니다. 유사한 다른 운동과 비교할 때, 이 운동은 어깨와 핵심 안정근을 비교적 적게 사용하는 편입니다. 이 운동은 초보자에게 이상적입니다. 힙 힌지를 연습하면 좋은 자세를 만들수 있습니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/loop_126_1_left_20170112_130216.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/triceps/wymach-miesnia-trojgłowego-na-ławce-126https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/cover_126_1_left__20170112_162152.pngWymach mięśnia trójgłowego na ławceTe ćwiczenie działa na mięsień trójgłowy, który towarzyszy w każdym ruchu wypychania. W porównaniu do podobnych ruchów, ćwiczenie to wymaga mniejszej stabilizacji ramion i kręgosłupa, co sprawia, że idealnie nadaje się dla osób początkujących. Aby zapewnić odpowiednią posturę, wykonuj ćwiczenia stabilizacji ogólnej tzw.hip hinge.https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/loop_126_1_left_20170112_130216.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/三头肌/凳上三头肌俯身臂屈伸-126https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/cover_126_1_left__20170112_162152.png凳上三头肌俯身臂屈伸这个练习训练三头肌，这有助于每一个推动运动。 与其他类似的动作相比，它需要较少的肩部和核心稳定性。 这使它非常适合初学者。 为了确保良好的姿势，练习髋关节铰链。https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/loop_126_1_left_20170112_130216.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/triceps/tricep-kickback-on-bench-126https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/cover_126_1_left__20170112_162152.pngTricep Kickback on BenchDeze oefening traint de triceps, welke helpen bij elke duwbeweging. Vergeleken met andere soortgelijke oefeningen, vereist het minder schouder- en corestabilisatie. Dit maakt het ideaal voor beginners. Oefen de hip hinge om een goede houding te verzekeren.https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/loop_126_1_left_20170112_130216.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/triceps/tricep-tillbaka-spark-pa-bank-126https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/cover_126_1_left__20170112_162152.pngTricep tillbaka-spark på bänkDenna övning arbetar din triceps i varje skjutrörelse. Jämfört med andra liknande rörelsers så krävs det mindre axel och kärn stabilisering. Detta gör övningen idealisk för nybörjare. För att säkerställa en god hållning, värm upp höftenlederna.https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/loop_126_1_left_20170112_130216.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/triceps/triceps-kickback-pa-bænk-126https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/cover_126_1_left__20170112_162152.pngTriceps kickback på bænkDenne øvelse træner triceps, som hjælper med alle skubbebevægelser. Sammenlignet med andre lignende bevægelser, kræver den mindre skulder og corestabilisering. Dette gør den ideel for begyndere. For at sikre en god holdning, træn hoftehængslet.https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/loop_126_1_left_20170112_130216.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/ojennuslihas/ojentajalihaksen-kickback-penkilla-126https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/cover_126_1_left__20170112_162152.pngOjentajalihaksen kickback penkilläTämä liike treenaa käsivarren ojentajalihaksia, mistä on apua kaikissa työntöliikkeissä. Muihin samantyyppisiin liikkeisiin verrattuna se vaatii vähemmän hartioiden ja keskivartalon tukilihasten vakauttamista. Tämän takia se sopii erinomaisesti aloittelijoille. Taivuta lantiota saranamaisesti taataksesi hyvän ryhdin.https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/loop_126_1_left_20170112_130216.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/triceps/tricep-kickback-pa-benk-126https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/cover_126_1_left__20170112_162152.pngTricep Kickback på benkDenne øvelsen trener triceps, som hjelper til i alle skyvende bevegelser. Sammenlignet med lignende bevegelser, krever det mindre skulder og core-stabilisering. Derfor er den ideell for nybegynnere. For å sikre god positur, øv deg på the hip hinge.https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/loop_126_1_left_20170112_130216.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/triceps/extensii-din-aplecat-de-pe-banca-pentru-tricepsi-126https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/cover_126_1_left__20170112_162152.pngExtensii din aplecat de pe bancă pentru tricepșiAcest exercițiu antrenează tricepșii, care participă la fiecare mișcare de împingere. În comparație cu alte mișcări similare, acest exercițiu necesită o stabilizare mai redusă a umerilor și trunchiului. Acest lucru îl face ideal pentru începători. Pentru a asigura o postură bună, practicați flexia și extensia șoldurilor.https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/loop_126_1_left_20170112_130216.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/τρικεφαλος/kickback-τρικεφαλων-σε-παγκο-126https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/cover_126_1_left__20170112_162152.pngKickback Τρικέφαλων σε ΠάγκοΑυτή η άσκηση δουλεύει τους τρικέφαλους, κάτι που βοηθάει σε κάθε κίνηση ώθησης. Σε σύγκριση με άλλες παρόμοιες κινήσεις, απαιτεί λιγότερη σταθεροποίηση ώμων και κορμού. Αυτό την καθιστά ιδανική για αρχάριους. Για να εξασφαλίσετε καλή στάση σώματος, κάντε εξάσκηση στο hip hinge.https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/loop_126_1_left_20170112_130216.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/ट्राइसेप्स/tricep-kickback-on-bench-126https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/cover_126_1_left__20170112_162152.pngTricep Kickback on Benchयह कसरत ट्राइसेप्स, जो प्रत्येक धकेलने वाली मूवमेंट में सहायता करती हैं, पर काम करती है। ऐसी ही अन्य समान मूव की तुलना में इसमें कंधों और कोर स्थिरीकरण की कम आवश्यकता होती है। जिस वजह से यह नौसिखियों के लिए आदर्श कसरत है। अच्छी मुद्रा सुनिश्चित करने के लिए, हिप हिन्ज का अभ्यास करें।https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/loop_126_1_left_20170112_130216.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/trisep/337-126https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/cover_126_1_left__20170112_162152.png337339https://p4ppullzone.b-cdn.net/api_v2/exercises/126/trainer_media/loop_126_1_left_20170112_130216.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/biceps/rotating-bicep-curl-127https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/cover_127_1_simple__20170206_140919.pngRotating Bicep CurlThis basic isolation move combines the supine curl and hammer grip bicep curl. It's an excellent way to work both your biceps and forearms simultaneously. The rotating bicep curl is ideal for beginners and pro lifters alike, and has several variations. It can be done from a standing or sitting position.https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/loop_127_1_simple_20170112_131551.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/bicipiti/curl-rotante-dei-bicipiti-127https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/cover_127_1_simple__20170206_140919.pngCurl rotante dei bicipitiQuesto movimento base di isolamento combina il curl supino e a martello dei bicipiti. È un esercizio eccellente per far lavorare, simultaneamente, i bicipiti e gli avambracci. Il curl rotante dei bicipiti è ideale sia per i principianti che per gli esperti, e include diverse varianti. Può essere svolto stando in piedi o da seduti.https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/loop_127_1_simple_20170112_131551.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/biceps/curl-de-biceps-con-rotacion-127https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/cover_127_1_simple__20170206_140919.pngCurl de bíceps con rotaciónEste paso de aislamiento básico combina el curl supino y el curl de bíceps con agarre de martillo. Es una manera excelente de trabajar los bíceps y los antebrazos de forma simultánea. El curl de bíceps con rotación es ideal para los levantadores principiantes y profesionales por igual, y tiene diversas variantes. Se puede realizar en posición de pie o sentado.https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/loop_127_1_simple_20170112_131551.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/biceps/flexion-rotative-du-biceps-127https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/cover_127_1_simple__20170206_140919.pngFlexion rotative du bicepsCe mouvement d’isolation basique combine la flexion allongée et la prise marteau. C’est un excellent moyen de faire travailler simultanément vos biceps et vos avant-bras. La flexion rotative du biceps est idéale aussi bien pour les haltérophiles débutants que pour les haltérophiles professionnels, et comporte plusieurs variations. Il peut être effectué aussi bien en position assise qu’en position debout.https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/loop_127_1_simple_20170112_131551.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/bizeps/bizeps-curls-eingedreht-127https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/cover_127_1_simple__20170206_140919.pngBizeps-Curls eingedrehtDiese grundlegende Isolierungsbewegung ist eine Kobination aus Rückencurl und Hammercurl. Damit lassen sich sowohl der Bizeps als auch die Unterarme gleichzeitig trainieren. Der eingedrehte Bizeps-Curl ist gleichermaßen hervorragend für Einsteiger und Profis geeignet und kann in verschiedenen Varianten trainiert werden. Er kann stehend oder sitzend ausgeführt werden.https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/loop_127_1_simple_20170112_131551.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/biceps/rosca-com-rotacao-127https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/cover_127_1_simple__20170206_140919.pngRosca com RotaçãoEste movimento de isolamento básico combina a rosca supino com a rosca martelo. Ele é uma forma excelente de trabalhar tanto os bíceps quanto os antebraços de forma simultânea. A rosca com rotação é ideal para iniciantes e profissionais, e possui muitas variações. Ela pode ser feita com a posição em pé ou sentada.https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/loop_127_1_simple_20170112_131551.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/бицепс/сгибание-бицепса-с-вращением-127https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/cover_127_1_simple__20170206_140919.pngСгибание бицепса с вращениемЭто базовое изоляционное упражнение, которое сочетает в себе сгибание ладонью вверх и сгибание бицепса с молотковым хватом. Это отличный способ одновременно тренировать бицепсы и предплечья. Сгибание бицепса с вращением идеально подходит как для начинающих, так и профессиональных тяжелоатлетов, а также имеет несколько разновидностей. Его можно выполнять в положении стоя или сидя.https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/loop_127_1_simple_20170112_131551.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/pazı/doner-biseps-bukme-127https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/cover_127_1_simple__20170206_140919.pngDöner Biseps BükmeBu temel ayırma hareketi, yatay bükmenin ve çekiç tutuşlu biseps bükmenin birleşimidir. Aynı anda hem bisepslerinizi, hem de ön kollarınızı çalıştırmak için harika bir yöntemdir. Döner biseps bükme hem acemi, hem de profesyonel ağırlık kaldıranlar için idealdir ve çeşitli varyasyonları vardır. Ayakta veya oturur pozisyonda yapılabilir.https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/loop_127_1_simple_20170112_131551.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/العضلة-الثنائية/تمرين-لف-عضلة-الذراع-الخلفية-127https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/cover_127_1_simple__20170206_140919.pngتمرين لف عضلة الذراع الخلفيةحركة العزل الأساسية تلك تدمج ما بين اللف أثناء الاستلقاء وقبضة المطرقة للف العضلة الخلفية. تعد طريقة رائع لتمرين كل من عضلة الذراع الخلفية والساعد معاً. لف عضلة الذراع الخلفية مثالي للمبتدئين وخبراء رفع الأثقال على حد سواء، ولها الكثير من الأشكال المختلفة. يمكن القيام بها في وضع الوقوف أو الجلوس.https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/loop_127_1_simple_20170112_131551.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/上腕二頭筋/回転二頭筋カール-127https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/cover_127_1_simple__20170206_140919.png回転二頭筋カールこの基本的な分離の動きは、仰臥カールとハンマーグリップ二頭筋カールを組み合わせています。 それは二頭筋と前腕の両方を同時に動作させる優れた方法です。 回転二頭筋カールは、初心者やプロのリフターにも理想的で、いくつかのバリエーションがあります。 これは、立ったり座った位置から行うことができます。https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/loop_127_1_simple_20170112_131551.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/이두근/로테이팅-바이셉-컬-127https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/cover_127_1_simple__20170206_140919.png로테이팅 바이셉 컬이 부분 기초 운동은 슈파인 컬과 해머 그립 바이셉 컬을 병합시킨 운동입니다. 이두박근과 팔뚝을 각각 단련시키는데 매우 훌륭한 운동입니다. 로테이팅 바이셉 컬은 초보자와 프로 리프터 모두에게 이상적이며 여러가지 변형 동작이 가능합니다. 서서도 할 수 있고 앉은 자세에서도 가능합니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/loop_127_1_simple_20170112_131551.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/biceps/uginanie-bicepsa-ze-skretem-127https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/cover_127_1_simple__20170206_140919.pngUginanie bicepsa ze skrętemTo proste ćwiczenie izolacyjne składa się z unoszenia sztangielek i uginania bicepsa w uchwycie młotkowym. Jest to doskonały sposób na jednoczesne ćwiczenie bicepsa i przedramion. Uginanie bicepsa ze skrętem, jest idealnym ćwiczeniem dla początkujących, jak i zaawansowanych sztangistów i można je wykonywać na kilka sposobów. Ćwiczenie to może być wykonywane z pozycji stojącej lub siedzącej.https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/loop_127_1_simple_20170112_131551.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/二头肌/旋转二头肌弯举-127https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/cover_127_1_simple__20170206_140919.png旋转二头肌弯举这种基本的独立动作结合仰卧弯举和锤握力二头肌弯举。 这是一个令您的二头肌和前臂同时用力的很好方式。 旋转二头肌弯举是初学者和提升者的理想选择，并有几个变化。 它可以以站立或坐姿进行。https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/loop_127_1_simple_20170112_131551.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/biceps/rotating-bicep-curl-127https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/cover_127_1_simple__20170206_140919.pngRotating Bicep CurlDeze isolerende basisoefening combineert de gewone bicep curl en hammer grip bicep curl. Het is de perfecte manier om je biceps en voorarmen tegelijk te trainen. De roterende bicep curl is ideaal voor beide beginners en gevorderden en heeft verschillende variaties. De oefening kan staand of zittend uitgevoerd worden.https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/loop_127_1_simple_20170112_131551.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/biceps/roterande-bicepscurl-127https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/cover_127_1_simple__20170206_140919.pngRoterande BicepscurlDenna grundläggande träning kombinerar en liggande curling med hammarskafts-bicepscurling. Det är ett utmärkt sätt att arbeta både dina biceps och dina underarmar samtidigt. Den roterande bicepscurlingen är idealisk för nybörjare och professionella viktlyftare och har flera olika varianter. Övningen kan göras från en stående eller sittande ställning.https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/loop_127_1_simple_20170112_131551.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/biceps/roterende-biceps-curl-127https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/cover_127_1_simple__20170206_140919.pngRoterende biceps-curlDenne grundlæggende isolerende øvelse kombinerer den supinerede curl med hammergrebs biceps-curl. Det er en fremragende måde til at træne både biceps og underarme på samme tid. Den roterende biceps-curl er ideel både for begyndere og erfarne, og har adskillige variationer. Kan udføres stående eller siddende.https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/loop_127_1_simple_20170112_131551.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/hauis/hauiskaanto-kiertaen-127https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/cover_127_1_simple__20170206_140919.pngHauiskääntö kiertäenTämä eristävä perusliike yhdistää makuulla tehtävän hauiskäännön ja vasarakäännön. Se on erinomainen tapa treenata koukistajalihaksia ja kyynärvarsia samanaikaisesti. Hauiskääntö kiertäen sopii hyvin niin aloittelijoille kuin kokeneille nostajille, ja siitä on olemassa monia muunnelmia. Se voidaan tehdä seisovassa tai istuvassa asennossa.https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/loop_127_1_simple_20170112_131551.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/biceps/roterende-bicep-curl-127https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/cover_127_1_simple__20170206_140919.pngRoterende Bicep CurlDenne grunnleggende isolerende øvelsen kombinerer bakoverlent curl og bicep curl med hammergrep. Det er en utmerket måte å trene både biceps og underarmer på samtidig. Den roterende biceps curl er like ideell for nybegynnere, som for profesjonelle vektløftere, og den har flere variasjoner. Den kan gjøres stående eller sittende.https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/loop_127_1_simple_20170112_131551.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/biceps/flexie-rotativa-a-bicepsilor-127https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/cover_127_1_simple__20170206_140919.pngFlexie rotativă a bicepșilorAceastă mișcare izolată de bază combină flexiile din poziția culcat pe spate cu flexiile „ciocan”. Este o modalitate excelentă de a antrena simultan bicepșii și antebrațele. Flexia rotativă a bicepșilor este ideală atât pentru halterofilii începători, cât și profesioniști, și are mai multe variații. Acest exercițiu poate fi efectuat din picioare sau din poziția șezând.https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/loop_127_1_simple_20170112_131551.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/δικεφαλος/περιστροφικες-αρσεις-δικεφαλων-127https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/cover_127_1_simple__20170206_140919.pngΠεριστροφικές Άρσεις ΔικεφάλωνΑυτή η βασική κίνηση απομόνωσης συνδυάζει την ανάποδη έλξη και τα σφυριά δικεφάλων με αλτήρα. Είναι ένας εξαιρετικός τρόπος να να δουλέψετε ταυτόχρονα τους δικέφαλους και τους βραχίονές σας. Η περιστροφικές άρσεις δικεφάλων είναι ιδανικές τόσο για αρχάριους όσο και για προχωρημένους αρσιβαρίστες και έχει πολλές παραλλαγές. Μπορεί να γίνει από όρθια ή καθιστή θέση.https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/loop_127_1_simple_20170112_131551.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/बाइसेप्स/rotating-bicep-curl-127https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/cover_127_1_simple__20170206_140919.pngRotating Bicep Curlयह आधारभूत पृथक मूव सुपाइन कर्ल और हैमर ग्रिप बाइसेप कर्ल को सम्मिलित करती है। एक ही समय पर अपनी बाइसेप्स और अग्र भुजाओं के लिए अभ्यास करने का यह सर्वोत्तम तरीका है। यह कसरत नौसिखियों और पेशेवर लिफ्टर के लिए आदर्श कसरत है, और इस में कई भिन्नताएं भी शामिल हैं। इसे खड़े होकर या बैठकर किया जा सकता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/loop_127_1_simple_20170112_131551.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/bisep/343-127https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/cover_127_1_simple__20170206_140919.png343345https://p4ppullzone.b-cdn.net/api_v2/exercises/127/trainer_media/loop_127_1_simple_20170112_131551.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/quadriceps/step-ups-129https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/cover_129_1_simple__20170112_133923.pngStep-UpsThe “step-up” targets the muscles of your glutes and hamstrings. It's considered one of the best exercises for building strong, lean legs. This move also raises your heart rate, which helps increase your calorie expenditure. “Step-ups” are a great way to build leg strength, develop explosive power, and improve the symmetry of your leg musculature.https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/loop_129_1_simple_20170120_103341.mp482017-01-20yesnoP4Phttps://passion4profession.net/it/esercizi/quadricipiti/step-up-129https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/cover_129_1_simple__20170112_133923.pngStep UpLo "step-up" allena i glutei e bicipiti femorali. È considerato uno dei migliori esercizi per ottenere gambe forti e magre. Questo esercizio aumenta anche la frequenza cardiaca, che aiuta ad aumentare il consumo calorico. Gli "Step-up" sono un ottimo modo per rafforzare le gambe, sviluppare una potenza esplosiva, e migliorare la simmetria della muscolatura delle gambe.https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/loop_129_1_simple_20170120_103341.mp482017-01-20yesnoP4Phttps://passion4profession.net/es/ejercicios/cuadriceps/movimiento-de-subir-escalones-129https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/cover_129_1_simple__20170112_133923.pngMovimiento de subir escalonesEl movimiento de subir escalones se dirige a los músculos de los glúteos y a los tendones de la corva. Se considera uno de los mejores ejercicios para generar una piernas fuertes y con músculo magro. Este movimiento también eleva la frecuencia cardíaca, lo que ayuda a aumentar el gasto de calorías. El movimiento de subir escalones es una forma estupenda de fortalecer las piernas, desarrollar la potencia explosiva y mejorar la simetría de la musculatura de tus piernas.https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/loop_129_1_simple_20170120_103341.mp482017-01-20yesnoP4Phttps://passion4profession.net/fr/exercices/quadriceps/step-ups-129https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/cover_129_1_simple__20170112_133923.pngStep-UpsLe « step-up » cible vos muscles fessiers et les ischio-jambiers. Il est considéré comme l'un des meilleurs exercices pour le développement de jambes fortes et minces. Ce mouvement augmente également votre fréquence cardiaque, ce qui permet d'augmenter votre dépense calorique. Les « step-ups » sont un excellent moyen pour développer la force au niveau des jambes, développer la puissance explosive et améliorer la symétrie de la musculature de vos jambes.https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/loop_129_1_simple_20170120_103341.mp482017-01-20yesnoP4Phttps://passion4profession.net/de/uebungen/quadrizeps/step-ups-129https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/cover_129_1_simple__20170112_133923.pngStep-UpsBeim „Step-Up“ werden alle Muskeln rund um Po und Oberschenkel gestärkt. Es gilt als eine der besten Übungen, um starke, schlanke Beine zu bekommen. Diese Übung erhöht auch ihre Herzfrequenz, wodurch mehr Kalorien verbrannt werden. „Step-Ups“ sind eine tolle Möglichkeit, die Beinmuskeln zu stärken, durchschlagende Kraft zu gewinnen und die Symmetrie der Beinmuskulatur zu verbessern.https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/loop_129_1_simple_20170120_103341.mp482017-01-20yesnoP4Phttps://passion4profession.net/pt/exercicios/quadriceps/step-ups-129https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/cover_129_1_simple__20170112_133923.pngStep-UpsO "step-up" tem como alvo os músculos dos glúteos e isquiotibiais. É considerado um dos melhores exercícios para construir pernas magras e fortes. Este movimento também aumenta sua frequência cardíaca, o que ajuda a aumentar o seu gasto calórico. "Step-ups" são uma ótima maneira de fortalecer as pernas, desenvolver o poder de explosão e melhorar a simetria de sua musculatura das pernas.https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/loop_129_1_simple_20170120_103341.mp482017-01-20yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/квадрицепс/шаги-на-степе-129https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/cover_129_1_simple__20170112_133923.pngШаги на степеШаги на степе тренируют ваши ягодичные мышцы и бицепсы бедер. Это упражнение считается одним из лучших упражнений для формирования сильных и стройных ног. Это движение также повышает ваш сердечный ритм, что помогает увеличить расход калорий. Шаги на степе — это отличный способ увеличить силу ног, развить взрывную мощь и улучшить симметрию вашей мускулатуры ног.https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/loop_129_1_simple_20170120_103341.mp482017-01-20yesnoP4Phttps://passion4profession.net/tr/egzersizler/kuadriseps/step-129https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/cover_129_1_simple__20170112_133923.pngStep"Step" kalça kaslarınızı ve diz arkası kaslarınızı hedef alır. Güçlü ve yağsız bacaklar için en iyi egzersizlerden bir tanesi olarak kabul edilir. Bu hareket aynı zamanda, harcadığınız kalori miktarını arttırmaya yardımcı olacak şekilde, kalp atış hızınızı da yükseltir. “Step” bacak gücü oluşturmak, patlayıcı güç geliştirmek ve bacak kas yapınızın simetrisini geliştirmek için harika bir yoldur.https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/loop_129_1_simple_20170120_103341.mp482017-01-20yesnoP4Phttps://passion4profession.net/ar/tamarin/الرباعية/تمارين-الخطوات-المرتفعة-129https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/cover_129_1_simple__20170112_133923.pngتمارين الخطوات المرتفعةتستهدف تمارين المعدة عضلات الأرداف وأوتار الركبة. تعتبر هذه التمارين من أفضل التمارين لبناء رجلين قويتين ومرنتين. ترفع هذه الحركة أيضا معدل ضربات القلب وتساعدك في زيادة حرق السعرات الحرارية. تمارين الخطوات المرتفعة هي طريقة رائعة لبناء قوة في الرجلين وتطوير قوة جبارة وتحسين شكل عضلات الساقين.https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/loop_129_1_simple_20170120_103341.mp482017-01-20yesnoP4Phttps://passion4profession.net/ja/exercises/大腿四頭筋/ステップアップ-129https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/cover_129_1_simple__20170112_133923.pngステップアップ「ステップアップ」は、臀筋や大腿屈筋に効果があります。強く脂肪の少ない脚に鍛えるのに最も優れた運動のひとつと言われています。また、この運動は心拍数も上げ、カロリー消費にもなります。「ステップアップ」は脚を強化し、瞬発力をつけ、脚筋系をより対称にする素晴らしい方法です。https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/loop_129_1_simple_20170120_103341.mp482017-01-20yesnoP4Phttps://passion4profession.net/ko/exercises/사두근/스텝업-129https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/cover_129_1_simple__20170112_133923.png스텝업“스텝업”은 허벅지 뒤쪽 근육과 둔근을 단련시킵니다. 이 운동은 강하고 탄력 있는 다리를 만드는 데 최고의 운동으로 알려져 있습니다. “스텝업”은 다리 근력을 강화하고 폭발적인 힘을 길러주며 다리 근육의 균형을 향상시킵니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/loop_129_1_simple_20170120_103341.mp482017-01-20yesnoP4Phttps://passion4profession.net/pl/cwiczenia/czworogłowy/step-ups-129https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/cover_129_1_simple__20170112_133923.pngStep-Ups„Step up” angażuje mięśnie pośladków i mięśnie grupy tylnej uda. Uważane jest za jedno z najlepszych ćwiczeń na zbudowanie silnych, szczupłych nóg. Ćwiczenie to podnosi również tętno, co pomaga zwiększyć spalanie kalorii. „Step ups” to świetny sposób na wzmocnienie nóg, zbudowanie siły eksplozywnej i poprawienie symetrii w ich umięśnieniu.https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/loop_129_1_simple_20170120_103341.mp482017-01-20yesnoP4Phttps://passion4profession.net/zh/exercises/股四头肌/踏上练习-129https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/cover_129_1_simple__20170112_133923.png踏上练习“踏上练习”以您的臀大肌和腿后肌锻炼为目标。它被认为是腿部力量和肌肉的最佳锻炼方法。这个动作还能够提高您的心率，有助于增加能量消耗。“踏上运动”是增加腿部力度、训练爆发力，以及改善腿部肌肉组织对称性的绝佳方法。https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/loop_129_1_simple_20170120_103341.mp482017-01-20yesnoP4Phttps://passion4profession.net/nl/oefeningen/quadriceps/step-ups-129https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/cover_129_1_simple__20170112_133923.pngStep UpsDe “step-up” is gericht op de spieren van je bilspieren en hamstrings. Het wordt beschouwd als een van de beste oefeningen voor het opbouwen van sterke, slanke benen. Deze beweging verhoogt ook je hartslag, en dat helpt bij het verhogen van je calorieverbruik. “Step-ups” zijn een geweldige manier om de kracht in je benen op te bouwen, explosieve kracht te ontwikkelen, en de symmetrie van je beenspieren te verbeteren.https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/loop_129_1_simple_20170120_103341.mp482017-01-20yesnoP4Phttps://passion4profession.net/sv/ovningar/quadriceps/step-ups-129https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/cover_129_1_simple__20170112_133923.pngStep Ups“Step-up” riktar sig till musklerna i din gluteus and hamstrings. Det anses vara en av de bästa övningarna för att bygga starka, slanka ben. Denna övning höjer också din puls, vilket hjälper till att öka din kaloriförbrukning. “Step-ups” är ett utmärkt sätt att bygga benstyrka, utveckla explosiv kraft och förbättra symmetrin hos benmuskulaturen.https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/loop_129_1_simple_20170120_103341.mp482017-01-20yesnoP4Phttps://passion4profession.net/da/ovelser/quadriceps/step-ups-129https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/cover_129_1_simple__20170112_133923.pngStep Ups“Step-up” virker på dine balde- og hasemuskler. Øvelsen betragtes som én af de bedste til at opbygge stærke, markerede ben. Bevægelsen hæver også pulsen, hvilket hjælper til med at forøge kalorieforbruget. “Step-ups” er en fantastisk måde til at opbygge styrke i benene, udvikle eksplosiv styrke, og forbedre din benmuskulaturs symmetri.https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/loop_129_1_simple_20170120_103341.mp482017-01-20yesnoP4Phttps://passion4profession.net/fi/liikkeet/etureidet/askelnousu-129https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/cover_129_1_simple__20170112_133923.pngAskelnousuAskelnousu treenaa pakaralihaksia ja reiden koukistajalihaksia. Sitä pidetään yhtenä parhaista liikkeistä vahvojen ja hoikkien jalkojen rakentamiseksi. Lisäksi tämä liike kohottaa sykettä, mikä auttaa lisäämään kalorien kulutusta. Askelnousu on erinomainen tapa kasvattaa vahvuutta, kehittää räjähtävää voimaa ja parantaa jalkalihasten symmetriaa.https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/loop_129_1_simple_20170120_103341.mp482017-01-20yesnoP4Phttps://passion4profession.net/nb/ovelser/quadriceps/step-ups-129https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/cover_129_1_simple__20170112_133923.pngStep Ups“Step-up” er rettet mot musklene på rumpa og baksiden av lårene. Det går for å være en av de beste øvelsene for å få sterke, slanke ben. Øvelsen øker også pulsen, og hjelper deg med å forbrenne kalorier. “Step-ups” er en fin måte å få sterkere ben, utvikle styrke og gjøre leggmuskulaturen mer symmetrisk.https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/loop_129_1_simple_20170120_103341.mp482017-01-20yesnoP4Phttps://passion4profession.net/ro/exercitii/cvadriceps/ridicari-pe-obiecte-129https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/cover_129_1_simple__20170112_133923.pngRidicări pe obiecte„Ridicările pe obiecte” vizează mușchii fesieri și tendoanele poliptee. Este considerat a fi unul dintre cele mai bune exerciții pentru modelarea unor picioare puternice, fără grăsime. Această mișcare intensifică ritmul cardiac, ceea ce ajută la arderea caloriilor. „Ridicările pe obiecte” constituie un mod excepțional de a întări picioarele, a dezvolta o forță explozivă și a îmbunătăți simetria musculaturii picioarelor.https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/loop_129_1_simple_20170120_103341.mp482017-01-20yesnoP4Phttps://passion4profession.net/el/askiseis/τετρακεφαλος/step-ups-129https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/cover_129_1_simple__20170112_133923.pngStep UpsΤο "step-up" στοχεύει στους μυς των γλουτών και των τενόντων σας. Θεωρείται μία από τις καλύτερες ασκήσεις για το κτίσιμο δυνατών, σφιχτών ποδιών. Αυτή η άσκηση αυξάνει επίσης το ρυθμό της καρδιάς, η οποία βοηθάει στην αύξηση της ενέργειας των θερμίδων σας. Το “Step-ups" είναι ένας πολύ καλός τρόπος για να κτίσετε δύνατα πόδια, να ανάπτυξετε εκρηκτική δύναμη, και να βελτιώσετε τη συμμετρία των μυών των ποδιών σας.https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/loop_129_1_simple_20170120_103341.mp482017-01-20yesnoP4Phttps://passion4profession.net/hi/vyayam/क्वाड्स/स्टेप-अप्स-129https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/cover_129_1_simple__20170112_133923.pngस्टेप अप्स“स्टेप-अप” आपके कूल्हों और हैमस्ट्रिंग्स की पेशियों को लक्ष्यित करता है। इसे मजबूत, पतले पैर विकसित करने के सर्वोत्तम व्यायामों में गिना जाता है। यह गतिविधि आपकी हृदय गति भी बढ़ाती है, जिससे आपके कैलोरी के खर्च को बढ़ाने में भी मदद मिलती है। “स्टेप-अप्स” पैर की शक्ति का निर्माण करने, विस्फोटक ताकत का विकास करने, और आपके पैर की पेशियों की सममिति को सुधारने का शानदार तरीका हैं।https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/loop_129_1_simple_20170120_103341.mp482017-01-20yesnoP4Phttps://passion4profession.net/id/latihan/paha-depan/781-129https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/cover_129_1_simple__20170112_133923.png781783https://p4ppullzone.b-cdn.net/api_v2/exercises/129/trainer_media/loop_129_1_simple_20170120_103341.mp482017-01-20yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/abdominal-crunch-130https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/cover_130_1_simple__20170112_134248.pngAbdominal CrunchThe “crunch” is the most popular ab exercise out there. When it comes to building a “six-pack” and losing belly fat, crunches are a must. This move isolates your core muscles, improves your balance, and improves functional fitness. It targets the rectus abdominis, the transverse abdominis, and the obliques. “Crunches” can help strengthen your abs, improve your posture, and shed fat. Advanced lifters can use weight plates for a more challenging workout.https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/loop_130_1_simple_20170112_134318.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/crunch-addominale-130https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/cover_130_1_simple__20170112_134248.pngCrunch AddominaleIl "crunch" è il più famoso esercizio per gli addominali. Quando si vuole costruire un "six-pack" e di perdere il grasso della pancia, i crunch sono un must. Questo movimento isola i muscoli del tronco, migliora l'equilibrio, e migliora l'abilità di movimento in generale. Il crunch allena il muscolo retto dell'addome, il muscolo traverso, e i muscoli obliqui. I "crunch" possono contribuire a rafforzare gli addominali, migliorare la postura, e far perdere grasso. Chi fa sollevamento pesi a livello avanzato può utilizzare i dischi per un allenamento più impegnativo.https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/loop_130_1_simple_20170112_134318.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/crunch-abdominal-130https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/cover_130_1_simple__20170112_134248.pngCrunch abdominalEl crunch es el ejercicio abdominal más popular que existe. En lo que respecta a conseguir una tableta de chocolate y perder grasa abdominal, los crunches son imprescindibles. Este movimiento aisla los músculos de la zona central y también mejora el equilibrio y el estado físico funcional. Se dirige al recto mayor del abdomen, el músculo transverso del abdomen y los músculos oblicuos del abdomen. Los crunches pueden ayudarte a fortalecer los músculos abdominales, mejorar la postura y quemar grasa. Los levantadores de pesas avanzados pueden utilizar discos para un entrenamiento más desafiante.https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/loop_130_1_simple_20170112_134318.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/redressement-assis-130https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/cover_130_1_simple__20170112_134248.pngRedressement assisLe redressement assis est l’exercice le plus connu pour les abdominaux. Quand il s'agit d’obtenir une « tablette de chocolat » et de perdre la graisse abdominale, les redressements assis sont indispensables. Ce mouvement isole vos muscles du tronc, améliore votre équilibre et améliore la condition physique fonctionnelle. Il cible le droit de l'abdomen, le transverse de l'abdomen et les obliques. Les redressements assis peuvent aider à renforcer vos abdominaux, améliorer votre posture et faire fondre la graisse. Les sportifs avancés peuvent utiliser des haltères pour un entraînement plus difficile.https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/loop_130_1_simple_20170112_134318.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/bauch-crunches-130https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/cover_130_1_simple__20170112_134248.pngBauch-Crunches„Crunches“ sind die beliebteste Übung überhaupt. Wenn Sie einen Sixpack wollen oder ihr Bauchfett reduzieren möchten, sind Crunches Pflicht. Bei dieser Übung werden die Rumpfmuskeln gestärkt, das Gleichgewicht gefördert und die Muskelfunktionen verbessert. Dabei werden sowohl die seitlichen als auch die quer verlaufenden und schrägen Bauchmuskeln trainiert. „Crunches“ tragen zu einer Stärkung der Bauchmuskeln bei, verbessern die Körperhaltung und verbrennen Fett. Fortgeschrittene können für eine größere Herausforderung zusätzlich Hanteln benutzen.https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/loop_130_1_simple_20170112_134318.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/crunch-abdominal-130https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/cover_130_1_simple__20170112_134248.pngCrunch AbdominalO "crunch" é o exercício para abdome mais popular. Quando se trata de definir o abdome e perder gordura abdominal, crunches são imprescindíveis. Este movimento isola os músculos core, melhora o seu equilíbrio, e melhora a ginástica funcional. Ele tem como alvo o reto do abdome, o transverso do abdome e os oblíquos. "Crunches" podem ajudar a fortalecer o seu abdome, melhorar a sua postura e perder gordura. Levantadores avançados podem usar pesos livres para um treino mais desafiador.https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/loop_130_1_simple_20170112_134318.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/брюшное-скручивание-130https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/cover_130_1_simple__20170112_134248.pngБрюшное скручиваниеСкручивание — это самое популярное упражнение для живота. Когда требуется накачать кубики пресса и избавиться от жира на животе, скручивания — это необходимость. Это движение выделяет мышцы туловища, улучшает чувство равновесия и функциональную физическую форму. Его цель — тренировка прямой, поперечной и косых мышц живота. Скручивания помогут укрепить ваши мышцы живота, улучшить осанку и избавиться от жира. Опытные тяжелоатлеты могут использовать блины от штанги для усложнения тренировки.https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/loop_130_1_simple_20170112_134318.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/abdominal-crunch-hareketi-130https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/cover_130_1_simple__20170112_134248.pngAbdominal Crunch hareketi“Crunch” buradaki en sevilen karın egzersizlerinden bir tanesidir. "Altılı karın kası" yapmak ve bel bölgesi yağı eritmek için crunch hareketleri bir zorunluluktur. Bu hareket karın kaslarınızı ayrı tutar, dengenizi geliştirir ve fonksiyonel vücut formunu güçlendirir. Rektus abdominis, tranvers abdominis ve oblikleri hedef alır. “Crunch” hareketleri karın kaslarınızı güçlendirmeye, duruşunuzu geliştirmeye ve yağ yakmaya yardımcı olur. İleri seviye ağırlık kaldırıcılar daha iddialı bir antrenman için ağırlık levhaları kullanabilir.https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/loop_130_1_simple_20170112_134318.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/تمارين-دهك-المعدة-130https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/cover_130_1_simple__20170112_134248.pngتمارين دهك المعدةهذه التمارين هي الأكثر شهرة بين تمارين المعدة. عندما تفكر في بناء بطن بحزمة ست عضلات وإذابة شحوم المعدة، فتمارين المعدة إجبارية. يعزل هذا التمرين عضلات الوسط، ويحسن التوازن واللياقة الوظيفية. يستهدف هذا التمرين العضلة البطنية المستقيمة، العضلة البطنية العرضية وعضلات البطن المائلة. تساعدك هذه التمارين في تقوية عضلات البطن وتحسين شكل جسمك وإذابة الدهون. يمكن للمتقدمين في هذا التمرين أن يرفعوا صفائح وزن للحصول على تمرين أمثل.https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/loop_130_1_simple_20170112_134318.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/腹筋運動-130https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/cover_130_1_simple__20170112_134248.png腹筋運動「腹筋運動」は最も人気の運動です。「シックスパック」を手に入れてお腹の脂肪を落とすには、腹筋運動が欠かせません。この運動はコアマッスルを孤立化させ、バランスを改善し、機能的健康状態を改善します。腹直筋、腹横筋、腹斜筋に効果があります。「腹筋運動」は腹部を強化し、姿勢を改善し、脂肪を落とすのに役立ちます。上級者は重量プレートを使用して難易度を上げることができます。https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/loop_130_1_simple_20170112_134318.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/복근/복부-크런치-130https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/cover_130_1_simple__20170112_134248.png복부 크런치“크런치”는 가장 인기 있는 복근 운동입니다. “식스팩”을 만들고 뱃살을 빼려면 크런치는 필수입니다. 이 운동은 코어 근육을 자극하고 균형 감각을 높이며 기능적인 체력을 향상시킵니다. 표적 근육은 복직근, 복횡근 및 복사근입니다. “크런치”는 복근을 강화하고 자세를 바로 잡아주며 체지방을 감소시킵니다. 상급자의 경우, 플레이트를 사용하여 운동 강도를 높일 수 있습니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/loop_130_1_simple_20170112_134318.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/brzuszki-130https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/cover_130_1_simple__20170112_134248.pngBrzuszki„Brzuszki” to najpopularniejsze ćwiczenie na mięśnie brzucha. Są nieocenione, jeśli chodzi o rzeźbienie „sześciopaku” i gubienie tłuszczyku z brzucha. Ćwiczenie to izoluje mięśnie rdzenia, poprawia równowagę i funkcjonalną sprawność fizyczną. Angażuje mięsień prosty i poprzeczny brzucha oraz mięśnie skośne. „Brzuszki” pomagają wzmocnić mięśnie brzucha, poprawić postawę i spalać tłuszcz. Osoby zaawansowane mogą wykorzystać talerze do sztang dla zwiększenia poziomu trudności treningu.https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/loop_130_1_simple_20170112_134318.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/仰卧起坐-130https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/cover_130_1_simple__20170112_134248.png仰卧起坐仰卧起坐是最受欢迎的腹部锻炼。对于“六块腹肌”锻炼和腹部减肥而言，仰卧起坐为必备运动。这种运动能够分离核心肌群、改善平衡能力，以及提高功能性健康。它以腹直肌、腹横肌，以及斜肌锻炼为目标。仰卧起坐能够增强您的腹部、改善您的身姿，并且能够减肥。高水平的举重运动员可以使用杠铃片以增加训练难度。https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/loop_130_1_simple_20170112_134318.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/buikspier-crunch-130https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/cover_130_1_simple__20170112_134248.pngBuikspier CrunchDe “crunch” is de meest populaire buikspieroefening die er is. Als het gaat om het opbouwen van een “wasbordje” en het verliezen van buikvet, zijn crunches een must. Deze beweging isoleert je kernspieren, verbetert je evenwicht, en verbetert de functionele fitness. Het richt zich op de rechte buikspier, de dwarse buikspier, en de schuine buikspier. “Crunches” kunnen je buikspieren helpen versterken, je houding verbeteren, en vet kwijtraken. Geavanceerde lifters kunnen halterschijven gebruiken voor een meer uitdagende workout.https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/loop_130_1_simple_20170112_134318.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/mag-crunch-130https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/cover_130_1_simple__20170112_134248.pngMag-crunch“Crunch” är den mest populära magövningen som finns. När det gäller att bygga "sex-pack" och förlora bukfett är crunches ett måste. Denna rörelse isolerar din kärnmuskler, förbättrar din balans och förbättrar funktionell fitness. Det riktar sig mot rectus abdominis, tvärabdominis och obliques. "Crunches" kan bidra till att stärka dina magmuskler, förbättra din hållning, och bränna fett. Avancerade lyftare kan använda vikter för ett mer krävande träningspass.https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/loop_130_1_simple_20170112_134318.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/mave/mavebøjninger-130https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/cover_130_1_simple__20170112_134248.pngMavebøjninger"Mavebøjningen" er den mest populære øvelse. Mavebøjninger er et must, når det handler om at opbygge en “six-pack” og tabe mavefedt. Bevægelsen isolerer dine core-muskler, forbedrer balancen og forbedrer den funktionelle fitness. Øvelsen er rettet mod den lige mavemuskel, samt de tværgående og skrå mavemuskler. “Mavebøjningen” kan hjælpe med at styrke dine mavemuskler, forbedre din holdning og tabe fedt. Avancerede motionister kan anvende vægtskiver, for at opnå en mere udfordrende øvelse.https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/loop_130_1_simple_20170112_134318.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/istumaannousu-130https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/cover_130_1_simple__20170112_134248.pngIstumaannousuIstumaannousu on suosituin vatsalihasliike. Istumaannousu on ehdoton niille, jotka haluavat ”sikspäkin” tai päästä eroon vatsarasvasta. Tämä liike eristää tukilihakset, parantaa tasapainoa ja kohentaa funktionaalista kuntoa. Se työstää suoria vatsalihaksia, poikittaisia vatsalihaksia ja vinoja vatsalihaksia. Istumaannousu auttaa vahvistamaan vatsalihaksia, parantamaan ryhtiä ja poistamaan rasvaa. Kokeneet harjoittelijat voivat tehdä treenistä haastavamman käyttämällä painolevyjä.https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/loop_130_1_simple_20170112_134318.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/mage-crunch-130https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/cover_130_1_simple__20170112_134248.pngMage Crunch“Crunch” er den aller mest populære mageøvelsen. Hvis man vil bygge opp “six-pack” eller bli kvitt magefett, kommer man ikke unna crunch. Øvelsen isolerer hovedmusklene, forbedrer balansen, og gjør at du kommer i bedre form. Den er bra for hovedmagemusklene, de tverrgående og de skrå magemusklene. “Crunches” kan bidra til å styrke magemusklene, gi deg bedre holdning og bli kvitt fett. De som er veltrenet, kan bruke vektskiver for en mer utfordrende treningsøkt.https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/loop_130_1_simple_20170112_134318.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/abdomene-130https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/cover_130_1_simple__20170112_134248.pngAbdomene„Abdomenele” sunt cel mai popular exercițiu pentru abdomen, din câte există. Când se pune problema obținerii unui abdomen „în pătrățele” și a eliminării grăsimii abdominale, abdomenele sunt un exercițiu obligatoriu. Această mișcare izolează mușchii profunzi, vă îmbunătățește echilibrul și condiția fizică funcțională. Vizează mușchii drepți abdominali, mușchii transversali abdominali și mușchii oblici abdominali. „Abdomenele” vă pot ajuta să vă întăriți mușchii abdominali, vă îmbunătățesc postura corporală și elimină grăsimea. Halterofilii avansați pot utiliza greutăți pentru haltere pentru un antrenament mai intens.https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/loop_130_1_simple_20170112_134318.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/ροκανισμα-crunch-κοιλιακων-130https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/cover_130_1_simple__20170112_134248.pngΡοκάνισμα (crunch) κοιλιακώνΤο “crunch” είναι η πιο δημοφιλής άσκηση κοιλιακών εκεί έξω. Όταν πρόκειται για το κτίσιμο ενός “six-pack” και να χάσετε λίπος στη κοιλιά, η άσκηση είναι ένα must. Αυτή η κίνηση απομονώνει τους μύες του κορμού σας, βελτιώνει την ισορροπία σας, και αυξάνει την λειτουργική ικανότητα της φυσικής σας κατάστασης. Στοχεύει στους ορθούς κοιλιακούς, τον εγκάρσιο κοιλιακό και τους πλάγιους. Η άσκηση μπορεί να βοηθήσει στην ενίσχυση των κοιλιακων σας, να βελτιώσει τη στάση σας, και να κάψει το λίπος. Προηγμένοι αθλητές μπορούν να χρησιμοποιήσουν πλάκες βάρους για μια πιο δύσκολη προπόνηση.https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/loop_130_1_simple_20170112_134318.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/पेट-का-क्रंच-130https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/cover_130_1_simple__20170112_134248.pngपेट का क्रंच“क्रंच” पेट का सबसे लोकप्रिय व्यायाम है। जब कभी “सिक्स-पैक” बनाने और पेट की चर्बी घटाने की बात आती है, तब क्रंच अनिवार्य होते हैं। यह गतिविधि आपके हृदय की पेशियों को अलग-थलग करती है, आपका संतुलन सुधारती है, और कार्यात्मक चुस्ती बढ़ाती है। यह रेक्टस ऐब्डॉमिनिस, ट्रैंसवर्स ऐब्डॉमिनिस,और ओब्लिक्स को लक्ष्यित करती है। “क्रंच” आपके पेट की पेशियों को मजबूत करने, आपकी मुद्रा को सुधारने,तथा चर्बी कम करने में मदद कर सकते हैं। उन्नत लिफ्टर अधिक चुनौतीपूर्ण कसरत के लिए वज़न की प्लेटों का उपयोग कर सकते हैं।https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/loop_130_1_simple_20170112_134318.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/perut/649-130https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/cover_130_1_simple__20170112_134248.png649651https://p4ppullzone.b-cdn.net/api_v2/exercises/130/trainer_media/loop_130_1_simple_20170112_134318.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/obliques/russian-twist-131https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/cover_131_1_simple__20170112_134504.pngRussian TwistThe Russian twist is an exercise through which you can fully train the central part of the body, with a particular focus on the oblique abdominals. The Russian twist is a perfect exercise for all those sports that require strength and stability in the central part of the chest.https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/loop_131_1_simple_20170112_134605.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/obliqui/russian-twist-131https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/cover_131_1_simple__20170112_134504.pngRussian TwistIl Russian twist è un esercizio grazie a cui è possibile allenare in maniera completa la parte centrale del corpo, con un particolare focus sugli addominali obliqui. Il russian twist è un esercizio perfetto per tutti quegli sport dove sono richieste resistenza e stabilità della parte centrale del busto.https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/loop_131_1_simple_20170112_134605.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/oblicuos/russian-twist-131https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/cover_131_1_simple__20170112_134504.pngRussian TwistEl Russian twist es un ejercicio mediante el que puedes entrenar completamente la parte central del cuerpo, haciendo énfasis en los abdominales oblicuos. El Russian twist es un ejercicio perfecto para todos aquellos deportes que precisan de fuerza y estabilidad en la parte central del pecho.https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/loop_131_1_simple_20170112_134605.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/obliques/russian-twist-131https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/cover_131_1_simple__20170112_134504.pngRussian TwistLe Russian twist est un exercice qui vous permettra de renforcer la partie centrale de votre corps, et plus particulièrement vos abdominaux obliques. Le Russian Twist est un exercice parfait pour tous les sports qui nécessitent de la force et de la stabilité au niveau de la partie centrale de la poitrine.https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/loop_131_1_simple_20170112_134605.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/schrage/russian-twist-131https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/cover_131_1_simple__20170112_134504.pngRussian TwistRussian twist ist eine Übung, mit der man den Torso, insbesondere die schräge Bauchmuskulatur, umfassend trainieren kann. Der Russian twist ist die perfekte Übung für alle Sportarten, bei denen Kraft und Stabilität in der zentralen Brustmuskulatur benötigt werden.https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/loop_131_1_simple_20170112_134605.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/obliquos/russian-twist-131https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/cover_131_1_simple__20170112_134504.pngRussian TwistO Russian twist é um exercício que permite exercitar completamente a região central do corpo, concentrando-se particularmente nos músculos oblíquos do abdome. O Giro Russo é um exercício perfeito para todos os esportes que exigem força e estabilidade na região central do tórax.https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/loop_131_1_simple_20170112_134605.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/косые/russian-twist-131https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/cover_131_1_simple__20170112_134504.pngRussian TwistRussian twist — это упражнение, при помощи которого вы сможете полностью натренировать центральную часть тела с особым упором на косые брюшные мышцы. Russian twist — это отличное упражнение для всех тех видов спорта, которые требуют силы и стабильности в центральной части грудной клетки.https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/loop_131_1_simple_20170112_134605.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/yan-karın/russian-twist-131https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/cover_131_1_simple__20170112_134504.pngRussian TwistRussian twist özellikle eğik karın kaslarına odaklanarak vücudunuzun merkezini tamamen çalıştırabileceğiniz bir egzersizdir. Russian twist göğsün ortasında güç ve denge gerektiren tüm sporlar için kusursuz bir egzersizdir.https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/loop_131_1_simple_20170112_134605.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/المائلة/russian-twist-131https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/cover_131_1_simple__20170112_134504.pngRussian Twistيعتبر Russian twist أسلوب تمارين يمكنك من خلاله تمرين كامل الجزء الأوسط للجسم، مع التركيز بشكل خاص على عضلات البطن المائلة الخارجية. Russian twist هو الطريقة الأمثل لممارسة التمارين الرياضية التي تتطلب القوة والثبات في الجزء الأوسط من الصدر.https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/loop_131_1_simple_20170112_134605.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/腹斜筋/russian-twist-131https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/cover_131_1_simple__20170112_134504.pngRussian TwistRussian twistは、特に傾斜腹筋を中心とした体の中心部を完全に鍛えられる運動です。Russian Twistは、胸部の中央の強度と安定性を必要とするすべてのスポーツにピッタリの運動です。https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/loop_131_1_simple_20170112_134605.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/복사근/러시안-트위스트-russian-twist-131https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/cover_131_1_simple__20170112_134504.png러시안 트위스트(Russian twist)러시안 트위스트는 몸의 중심부를 충분히 단련시킬 수 있는 운동입니다. 특히 복사근을 집중적으로 자극합니다. 러시안 트위스트는 가슴 중심부의 힘과 안정성을 필요로 하는 모든 스포츠를 위한 완벽한 운동입니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/loop_131_1_simple_20170112_134605.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/skosne/russian-twist-131https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/cover_131_1_simple__20170112_134504.pngRussian TwistRussian twist to ćwiczenie, dzięki któremu możesz trenować centralną część ciała, ze szczególnym naciskiem na mięśnie skośne brzucha. Russian Twist to idealne ćwiczenie dla tych, którzy uprawiają sporty wymagające siły i stabilności centralnej części klatki piersiowej.Russian twist to ćwiczenie, dzięki któremu możesz trenować centralną część ciała, ze szczególnym naciskiem na mięśnie skośne brzucha. Russian Twist to idealne ćwiczenie dla tych, którzy uprawiają sporty wymagające siły i stabilności centralnej części klatki piersiowej.https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/loop_131_1_simple_20170112_134605.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/腹斜肌/russian-twist-131https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/cover_131_1_simple__20170112_134504.pngRussian TwistRussian twist是一项锻炼，通过它您可以完全锻炼到身体中心部位，尤其针对外斜肌。Russian twist对于要求胸部中心部位具有力量和稳定性的所有运动都是理想的锻炼。https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/loop_131_1_simple_20170112_134605.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/schuine/russische-twist-131https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/cover_131_1_simple__20170112_134504.pngRussische TwistDe Russische twist is een oefening waardoor je het volledige centrale deel van het lichaam kan trainen met een speciale focus op de schuine buikspieren. De Russische twist is een perfecte oefening voor alle sporten die kracht en stabiliteit in het centrale deel van de borst vereisen.https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/loop_131_1_simple_20170112_134605.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/sneda/rysk-twist-131https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/cover_131_1_simple__20170112_134504.pngRysk twistDen ryska twisten är en övning som låter dig träna den centrala delen av kroppen, med särskilt fokus på de sneda magmusklerna. Den ryska twisten är en perfekt övning för alla de sporter som kräver styrka och stabilitet i den centrala delen av bröstkorgen.https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/loop_131_1_simple_20170112_134605.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/skra/russisk-drejning-131https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/cover_131_1_simple__20170112_134504.pngRussisk drejningDet russiske russian drejning er en øvelse, hvor du kan træne hele kroppens centrale region med særlig fokus på de skrå mavemuskler. Den russiske drejning er en perfekt øvelse for alle de sportsgrene, hvor der kræves styrke og stabilitet i den centrale område på brystet.https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/loop_131_1_simple_20170112_134605.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/vinot/venalainen-kierto-131https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/cover_131_1_simple__20170112_134504.pngVenäläinen kiertoVenäläinen kierto on liike, joka treenaa koko keskivartaloa kiinnittäen erityistä huomiota vinoihin vatsalihaksiin. Venäläinen kierto on erinomainen liike kaikkeen urheiluun, joka vaatii voimaa ja vakautta rintakehän keskiosalta.https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/loop_131_1_simple_20170112_134605.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/skra/russisk-tvist-131https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/cover_131_1_simple__20170112_134504.pngRussisk TvistRussisk Tvist er en omfattende øvelse for hele midjen, med særlig fokus på de ytre magemusklene. Russisk Tvist er den perfekte øvelsen for alle idrettsutøvere som er avhengige av styrke og stabilitet rundt midten av brystet.https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/loop_131_1_simple_20170112_134605.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/oblici/rasucire-ruseasca-131https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/cover_131_1_simple__20170112_134504.pngRăsucire ruseascăRăsucirea rusească este un exercițiu cu ajutorul căruia vă puteți antrena în totalitate partea centrală a corpului, punând un accent deosebit asupra mușchilor abdominali oblici. Răsucirea rusească este un exercițiu perfect pentru toate sporturile care necesită forță și stabilitate în partea centrală a pieptului.https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/loop_131_1_simple_20170112_134605.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/πλαγιοι/ρωσικη-συστροφη-131https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/cover_131_1_simple__20170112_134504.pngΡωσική ΣυστροφήΗ Ρωσική συστροφή είναι μια άσκηση μέσω της οποίας μπορείτε να δουλέψετε πλήρως το κεντρικό μέρος του σώματος, με ιδιαίτερη έμφαση στις πλάγιους κοιλιακούς. Η ρωσική συστροφή είναι μια ιδανική άσκηση για όλα αυτά τα αθλήματα που απαιτούν αντοχή και σταθερότητα στο κεντρικό τμήμα του θώρακα.https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/loop_131_1_simple_20170112_134605.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/तिरछे/रुसी-ट्विस्ट-131https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/cover_131_1_simple__20170112_134504.pngरुसी ट्विस्टरुसी ट्विस्ट एक कसरत है जिसके माध्यम से ऑब्लिक एब्डोमिनल पर विशेष रूप से ध्यान केंद्रित करते हुए आप अपने शरीर के मध्य हिस्से का पूरी तरह से अभ्यास कर सकते हैं। रुसी ट्विस्ट उन सभी खेलों के लिए उपयुक्त है जिन के लिए सीने के मध्य भाग में मजबूती और स्थिरता की आवश्यकता होती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/loop_131_1_simple_20170112_134605.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/otot-miring/655-131https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/cover_131_1_simple__20170112_134504.png655657https://p4ppullzone.b-cdn.net/api_v2/exercises/131/trainer_media/loop_131_1_simple_20170112_134605.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/wide-v-ups-132https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/cover_132_1_simple__20170112_134751.pngWide V-UpsWide V-ups are a variation of the more well-known “V-ups”. In addition to being fairly difficult, this exercise is perfect for making all the abdominal muscles work at the same time. If performed correctly, you will train your entire abdominal core while also reinforcing the lumbar muscles and, secondarily, the thighs.https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/loop_132_1_simple_20170112_134854.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/wide-v-ups-132https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/cover_132_1_simple__20170112_134751.pngWide V-UpsI Wide V-ups sono una variante dei più famosi “V-ups”. Questo particolare esercizio, oltre a essere di una certa difficoltà, è perfetto per fare lavorare contemporaneamente tutte le fasce addominali. Se eseguito correttamente, allenerete al 100% l'intero “core” addominale rafforzando anche i muscoli lombari e, secondariamente, le cosce.https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/loop_132_1_simple_20170112_134854.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/wide-v-ups-132https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/cover_132_1_simple__20170112_134751.pngWide V-UpsWide V-ups son una variación de los más conocidos “V-ups” (abdominales en V). Además de ser bastante difíciles, este ejercicio es perfecto para trabajar todos los abdominales al mismo tiempo. Si lo ejecutas correctamente, entrenarás toda la musculatura abdominal mientras fortaleces también los músculos lumbares y, secundariamente, los muslos.https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/loop_132_1_simple_20170112_134854.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/wide-v-ups-132https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/cover_132_1_simple__20170112_134751.pngWide V-UpsLes « wide V-ups » sont une variante des « V-ups », plus connus. En plus d'être assez difficile, cet exercice est parfait pour faire travailler tous les muscles abdominaux en même temps. S'il est effectué correctement, vous entrainerez l'ensemble de votre ceinture abdominale, tout en renforçant vos muscles lombaires et, de façon secondaire, vos cuisses.https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/loop_132_1_simple_20170112_134854.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/wide-v-ups-132https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/cover_132_1_simple__20170112_134751.pngWide V-UpsWide V-ups sind eine Variation der bekannten „V-ups“. Diese Übung ist nicht nur ziemlich schwierig, sondern auch perfekt dazu geeignet, alle Bauchmuskeln gleichzeitig zu beanspruchen. Bei richtiger Ausführung trainieren Sie Ihre gesamte Körpermitte und stärken die Lumbalmuskulatur sowie zweitrangig auch die Oberschenkel.https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/loop_132_1_simple_20170112_134854.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/wide-v-ups-132https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/cover_132_1_simple__20170112_134751.pngWide V-UpsWide V-ups são uma variação dos mais conhecidos "V-ups". Além de ser bastante difícil, este exercício é perfeito para fazer todos os músculos abdominais trabalharem ao mesmo tempo. Se realizado corretamente, você vai treinar todo o seu núcleo abdominal ao mesmo tempo, reforçando os músculos lombares e, secundariamente, as coxas.https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/loop_132_1_simple_20170112_134854.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/wide-v-ups-132https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/cover_132_1_simple__20170112_134751.pngWide V-UpsШирокие V-ups — это один из вариантов известного упражнения V-ups. Будучи достаточно сложным, это упражнение одновременно заставляет работать все мышцы пресса. При правильном выполнении тренируются все мышцы центра, а также укрепляются мышцы поясницы и бедра.https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/loop_132_1_simple_20170112_134854.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/wide-v-ups-132https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/cover_132_1_simple__20170112_134751.pngWide V-upsWide V-ups hareketi daha çok ünlü “V-ups hareketinin” bir çeşididir. Oldukça zor olmasına ek olarak bu egzersiz aynı zamanda tüm karın kaslarını çalıştırmak için de mükemmeldir. Doğru şekilde yapılırsa tüm karnınızı çalıştırıp aynı zamanda bel kaslarınızı ve ikincil olarak kalçalarınızı da güçlendirirsiniz.https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/loop_132_1_simple_20170112_134854.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/wide-v-ups-132https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/cover_132_1_simple__20170112_134751.pngWide V-Upsيُعتبر تمرين Wide V-ups أحد تنويعات تمارين“V-ups” الأكثر شهرة. بالإضافة إلى أنه تمرين صعب نوعاً ما، هذا التمرين مثالي جداً في تشغيل جميع عضلات البطن في وقت واحد. إذا تم إجراء التمرين بطريقة صحيحة، سوف تقوم بتمرين كل منطقة منتصف البطن مع تقوية عضلات أسفل الظهر وتقوية عضلات الفخذين أيضاً.https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/loop_132_1_simple_20170112_134854.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/wide-v-ups-132https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/cover_132_1_simple__20170112_134751.pngWide V-UpsWide V-upsはよく知られているV-upsの異なるタイプです。その難しさに加え、このエクササイズは腹部の筋肉全てを一度に動かしたいときに最適です。正しく行えば腹部のコア全体を鍛えられるだけでなく、腰の筋肉、さらに腿の強化もできます。https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/loop_132_1_simple_20170112_134854.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/복근/wide-v-ups-132https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/cover_132_1_simple__20170112_134751.pngWide V-UpsWide V-ups는 “V-ups”로 더 잘 알려진 “V-ups”의 변형입니다. 상당히 어려울 뿐만 아니라, 이 운동은 모든 복부 근육을 동시에 사용하는 것에 완벽한 운동입니다. 제대로 실행하면, 전체 복부 코어를 단련시키며 동시에 허리 근육 그리고 2차적으로 허벅지를 강화시켜 줍니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/loop_132_1_simple_20170112_134854.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/wide-v-ups-132https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/cover_132_1_simple__20170112_134751.pngWide V-UpsScyzoryki z szeroko rozstawionymi rękoma i nogami są odmianą bardziej znanych „scyzoryków”. To ćwiczenie jest stosunkowo trudne, a zarazem doskonałe, ponieważ pracują naraz wszystkie mięśnie brzucha. Gdy wykonasz je prawidłowo, wyćwiczysz wszystkie mięśnie głębokie swojego brzucha przy jednoczesnym wzmocnieniu mięśni lędźwiowych i w dalszej kolejności ud.https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/loop_132_1_simple_20170112_134854.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/wide-v-ups-132https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/cover_132_1_simple__20170112_134751.pngWide V-UpsWide V-ups是根据更为著名的“V ups”改编的锻炼项目。除了有一定的难度，这个项目堪称完美，它可使腹部所有肌肉在同一时间得到锻炼。 如果操作得当，您不仅可以锻炼您的整个腹肌，同时也会加强腰肌和大腿肌肉。https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/loop_132_1_simple_20170112_134854.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/wijde-v-ups-132https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/cover_132_1_simple__20170112_134751.pngWijde V-UpsWijde V-ups zijn een variatie op de beter bekende ‚ÄúV-ups‚Äù. Naast dat het vrij moeilijk is, is deze oefening perfect om alle buikspieren tegelijk te trainen. Wanneer het goed wordt uitgevoerd, train je je complete buik core terwijl ook de lumbale spieren versterkt worden en ten tweede de heupen.https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/loop_132_1_simple_20170112_134854.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/vida-v-ups-132https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/cover_132_1_simple__20170112_134751.pngVida V-UpsVida V-ups är en variant av den mer välkända "V-ups". Förutom att den är ganska svår, så är denna övning perfekt för att se till att alla magmusklerna arbetar på samma gång. Om det utförs på rätt sätt, så kommer du att träna hela din buk samtidigt som du stärker ländryggens muskler och låren.https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/loop_132_1_simple_20170112_134854.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/mave/brede-v-bøjninger-132https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/cover_132_1_simple__20170112_134751.pngBrede V-bøjningerBrede V-bøjninger er en variant af den mere velkendte “V-bøjning”. Udover at være ganske svær at udføre er denne øvelse perfekt, når du ønsker at få alle mavemuskler i gang på samme tid. Hvis den udføres korrekt, vil du træne hele maveregionen, mens du samtidigt styrker dine lændemuskler og sekundært din lår.https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/loop_132_1_simple_20170112_134854.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/levea-linkkuveitsi-132https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/cover_132_1_simple__20170112_134751.pngLeveä linkkuveitsi"Leveä linkkuveitsi" on paremmin tunnetun "linkkuveitsen" muunnelma. Tämä harjoitus on suhteellisen vaikea, ja se on erinomainen liike, joka saa kaikki vatsalihakset työskentelemään samanaikaisesti. Oikein tehtynä tämä liike treenaa kaikkia keskivartalon tukilihaksia, vahvistaa alaselän lihaksia ja toissijaisesti myös reisiä.https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/loop_132_1_simple_20170112_134854.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/brede-v-løft-132https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/cover_132_1_simple__20170112_134751.pngBrede V-LøftBrede V-Løft er en variasjon av den mere kjente “V-Løft”. I tillegg til å være relativt vanskelig, er denne øvelsen perfekt til å trene alle magemusklene samtidig. Dersom denne øvelsen utføres riktig, vil du trene hele mageregionen samtidig du styrker korsryggmusklene, i tillegg til lår.https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/loop_132_1_simple_20170112_134854.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/echere-largi-132https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/cover_132_1_simple__20170112_134751.pngEchere largiEcherele largi sunt o variație a mai bine cunoscutelor „echere”. Pe lângă faptul că sunt destul de dificile, aceste exerciții sunt perfecte pentru antrenarea tuturor mușchilor abdominali în același timp. Dacă le veți efectua în mod corect, vă veți antrena toți mușchii abdominali, și, în același timp, vă veți consolida mușchii lombari și, de asemenea, coapsele.https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/loop_132_1_simple_20170112_134854.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/wide-v-ups-132https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/cover_132_1_simple__20170112_134751.pngWide V-UpsΤα Wide V-ups είναι μια παραλλαγή του γνωστού “V-upsâ€ﾝ. Εκτός του ότι είναι αρκετά δύσκολη, αυτή η άσκηση είναι ιδανική για το να δουλέψουν όλοι οι κοιλιακοί μύες ταυτόχρονα. Αν εκτελείται σωστά, θα δουλέψει ολόκληρο τον κορμό της κοιλιακής χώρας, ενισχύοντας παράλληλα τους οσφυϊκούς μύες και δευτερευόντως τους μηρούς.https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/loop_132_1_simple_20170112_134854.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/खुली-वी-अप्स-132https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/cover_132_1_simple__20170112_134751.pngखुली वी-अप्सखुली वी-अप्स अति प्रसिद्ध "वी-अप्स" का प्रकार है। काफी हद तक कठिन होने के अतिरिक्त, यह कसरत एक ही समय पर सभी पेट की मांसपेशियों का अभ्यास करने के लिए उचित है। यदि इसे सही ढंग से किया जाये तो, कमर की मांसपेशियों और जांघों को मजबूत बनाने के साथ-साथ आप अपने पूर्ण एब्डोमिनल कोर का अभ्यास कर सकते हैं।https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/loop_132_1_simple_20170112_134854.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/perut/661-132https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/cover_132_1_simple__20170112_134751.png661663https://p4ppullzone.b-cdn.net/api_v2/exercises/132/trainer_media/loop_132_1_simple_20170112_134854.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/obliques/scissors-side-crunch-133https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/cover_133_1_left__20170112_135103.pngScissors Side CrunchThe "Scissors Side Crunch" is an exercise that enables an intensive workout on the oblique abdominals, thanks to the alternating movements of the arms and legs. In fact, in addition to working on the oblique abdominal muscles it helps to improve coordination thanks to the rhythmicity of the movement.https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/loop_133_1_left_20170112_135255.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/obliqui/scissors-side-crunch-133https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/cover_133_1_left__20170112_135103.pngScissors Side CrunchIl “Scissors Side Crunch” è un esercizio che consente un lavoro intensivo sugli addominali obliqui, grazie anche al movimento alternato di braccia e gambe. Oltre infatti a lavorare sulla fascia addominale obliqua aiuta a migliorare la coordinazione grazie alla ritmicità del movimento.https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/loop_133_1_left_20170112_135255.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/oblicuos/scissors-side-crunch-133https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/cover_133_1_left__20170112_135103.pngScissors Side CrunchEl "Scissors Side Crunch" es un ejercicio que permite el entrenamiento intensivo de los abdominales oblicuos mediante un movimiento alternativo de brazos y piernas. Además de trabajar la musculatura de los abdominales obIicuos, ayuda a mejorar la coordinación gracias al acompasamiento del movimiento.https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/loop_133_1_left_20170112_135255.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/obliques/scissors-side-crunch-133https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/cover_133_1_left__20170112_135103.pngScissors Side CrunchLe "Scissors Side Crunch" est un exercice qui permet un entraînement musculaire intensif des abdominaux obliques, grâce aux mouvements alternés des bras et des jambes.https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/loop_133_1_left_20170112_135255.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/schrage/scissors-side-crunch-133https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/cover_133_1_left__20170112_135103.pngScissors Side CrunchDer „Scissors Side Crunch“ ist eine Übung, mit der man dank der wechselseitigen Bewegungen von Armen und Beinen die schräge Bauchmuskulatur ausgiebig trainieren kann. Dadurch wird nicht nur die schräge Bauchmuskulatur gestärkt, sondern auch das Koordinationsvermögen wird dank der rhythmischen Bewegung verbessert.https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/loop_133_1_left_20170112_135255.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/obliquos/scissors-side-crunch-133https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/cover_133_1_left__20170112_135103.pngScissors Side CrunchO "Scissors Side Crunch" é um exercício que permite realizar um treino intensivo nos músculos oblíquos do abdome, graças aos movimentos alternados dos braços e das pernas. Inclusive, além de exercitar os músculos oblíquos do abdome, o treino ajuda a melhorar a coordenação, graças à característica rítmica do movimento.https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/loop_133_1_left_20170112_135255.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/косые/scissors-side-crunch-133https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/cover_133_1_left__20170112_135103.pngScissors Side CrunchScissors Side Crunch — это упражнение, которое позволяет выполнять интенсивную тренировку косых брюшных мышц благодаря перемежающимся движениям рук и ног. К тому же, помимо тренировки косых брюшных мышц, оно помогает улучшить координацию благодаря ритмичности движения.https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/loop_133_1_left_20170112_135255.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/yan-karın/scissors-side-crunch-133https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/cover_133_1_left__20170112_135103.pngScissors Side Crunch"Scissors Side Crunch" kol ve bacaklarda değişimli hareketleri sayesinde eğik karın kaslarında yoğun bir çalışma sağlayan bir egzersizdir. Aslında, eğik karın kaslarında çalışmaya ek olarak hareketin ritmikliği sayesinde koordinasyonun da geliştirilmesine yardımcı olur.https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/loop_133_1_left_20170112_135255.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/المائلة/scissors-side-crunch-133https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/cover_133_1_left__20170112_135103.pngScissors Side Crunchيعتبر "Scissors Side Crunch" أسلوب تمارين يمكنك من خلاله إجراء تمرين مكثف لعضلات البطن الخارجية المائلة، وذلك بفضل تحريك الذراعين والساقين بالتناوب. وفي الحقيقة، فبالإضافة إلى العمل على عضلات البطن المائلة فإنه يساعد على التحسين والتناسق بفضل الحركات التناغمية المتناسقة.https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/loop_133_1_left_20170112_135255.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/腹斜筋/scissors-side-crunch-133https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/cover_133_1_left__20170112_135103.pngScissors Side Crunch"Scissors Side Crunch"は、腕と脚を交互に動かすことにより、傾斜腹筋を集中的に鍛えられる運動です。 実際、動きにリズムがあるため、腹筋を鍛えるほかにコーディネーションを向上させる効果もあります。https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/loop_133_1_left_20170112_135255.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/복사근/scissors-side-crunch-133https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/cover_133_1_left__20170112_135103.pngScissors Side Crunch"씨져 사이드 크런치"는 팔과 다리를 번갈아 움직이므로 복사근을 집중적으로 자극할 수 있는 운동입니다. 사실, 이 운동은 복사근 자극 이외에도 동작의 리듬감 덕분에 조정력을 향상하는 데도 도움이 됩니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/loop_133_1_left_20170112_135255.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/skosne/scissors-side-crunch-133https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/cover_133_1_left__20170112_135103.pngScissors Side Crunch„Scissors Side Crunch” to ćwiczenie, które zapewnia intensywny trening mięśni skośnych brzucha wskutek naprzemiennych ruchów rąk i nóg. Poza treningiem mięśni skośnych brzucha ćwiczenie to poprawia również koordynację dzięki rytmicznemu poruszaniu wszystkimi kończynami.https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/loop_133_1_left_20170112_135255.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/腹斜肌/scissors-side-crunch-133https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/cover_133_1_left__20170112_135103.pngScissors Side Crunch"Scissors Side Crunch"是一项锻炼，它通过手臂和腿部的交替运动，能够让外斜肌得到高强度的锻炼。事实上，由于该运动的韵律感，它不仅能锻炼到外斜肌，还可以帮助提升协调性。https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/loop_133_1_left_20170112_135255.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/schuine/scissors-side-crunch-133https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/cover_133_1_left__20170112_135103.pngScissors Side CrunchDe "Scissors Side Crunch" is een oefening die voor een intensieve training van de schuine onderbuik spieren zorgt door de afwisselende bewegingen van de armen en benen. Naast het trainen van de schuine onderbuik spieren helpt het bovendien om de coördinatie te verbeteren dankzij het ritmische van de beweging.https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/loop_133_1_left_20170112_135255.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/sneda/sax-crunchen-133https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/cover_133_1_left__20170112_135103.pngSax-crunchen"Sax-crunchen" är en övning som möjliggör en intensiv träning på de sneda magmusklerna, tack vare de alternerande rörelserna med armarna och benen. Förutom att arbeta på de sneda magmusklerna så bidrar det till att förbättra samordningen tack vare rytmen av rörelserna.https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/loop_133_1_left_20170112_135255.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/skra/sidesaksende-crunch-133https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/cover_133_1_left__20170112_135103.pngSidesaksende crunchDen "Sidesaksende crunch" er en øvelse, som sikrer en intensiv træning af de skrå mavemuskler takket være de skiftende bevægelser af arme og ben. Udover at træne de skrå mavemuskler bliver din koordinationsevne faktisk også forbedret takket være bevægelsernes rytmik.https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/loop_133_1_left_20170112_135255.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/vinot/sivusuuntainen-crunch-saksiliikkeella-133https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/cover_133_1_left__20170112_135103.pngSivusuuntainen crunch saksiliikkeellä"Sivusuuntainen crunch saksiliikkeellä" on harjoitus, joka treenaa tehokkaasti vinoja vatsalihaksia käsivarsien ja jalkojen vuorottaisten liikkeiden ansiosta. Vinojen vatsalihasten treenin lisäksi tämä liike auttaa parantamaan koordinaatiota rytmikkyytensä ansiosta.https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/loop_133_1_left_20170112_135255.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/skra/sidesaks-crunch-133https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/cover_133_1_left__20170112_135103.pngSidesaks-crunchSidesaks-crunch trener ytre magemuskler intenst, takket være vekslende bevegelser av armer og bein. I tillegg til ytre magemuskler, bidrar øvelsens rytmiske bevegelser faktisk til å forbedre koordinasjonsevner.https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/loop_133_1_left_20170112_135255.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/oblici/crunch-foarfece-laterale-133https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/cover_133_1_left__20170112_135103.pngCrunch foarfece laterale„Crunch foarfece laterale” este un exercițiu care presupune un antrenament intensiv al mușchilor abdominali oblici, datorită mișcărilor alternante ale brațelor și picioarelor. De fapt, pe lângă antrenamentul mușchilor abdominali oblici, acest exercițiu ajută la îmbunătățirea coordonării, datorită ritmicității mișcării.https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/loop_133_1_left_20170112_135255.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/πλαγιοι/πλαγιο-ψαλιδι-crunch-133https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/cover_133_1_left__20170112_135103.pngΠλάγιο Ψαλίδι CrunchΗ άσκηση "Πλάγιο Ψαλίδι Crunch" είναι μια άσκηση που ενεργοποιεί μια εντατική προπόνηση για τους πλάγιους κοιλιακούς, χάρη στις εναλλασσόμενες κινήσεις των χεριών και των ποδιών. Στην πραγματικότητα, εκτός από ότι δουλεύει τους πλάγιους κοιλιακούς μύες συμβάλλει στη βελτίωση του συντονισμού, χάρη στην ρυθμικότητα της κίνησης.https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/loop_133_1_left_20170112_135255.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/तिरछे/सिज़र्ज़-साइड-crunch-133https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/cover_133_1_left__20170112_135103.pngसिज़र्ज़ साइड Crunch"सिज़र्ज़ साइड Crunch" एक कसरत है जो हाथों और पैरों की बारी-बारी मूवमेंट की वजह से ऑब्लिक एब्डोमिनल पर गहन अभ्यास करने में सक्षम बनाती है। असल में, ऑब्लिक एब्डोमिनल मांसपेशियों पर अभ्यास करने के अतिरिक्त यह लयबद्ध मूवमेंट की वजह से समन्वय को सुधारने में भी मदद करती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/loop_133_1_left_20170112_135255.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/otot-miring/667-133https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/cover_133_1_left__20170112_135103.png667669https://p4ppullzone.b-cdn.net/api_v2/exercises/133/trainer_media/loop_133_1_left_20170112_135255.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/glutes/dumbbell-squat-134https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/cover_134_1_simple__20170206_141557.pngDumbbell SquatGive dumbbell squats a try to build lower body strength and shape your legs. This compound exercise targets the quadriceps as well as the glutes, hamstrings, calves, and lower back muscles. Compared to the barbell squat, it's safer for beginners and puts less pressure on your back and joints. All you need is a set of dumbbells.https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/loop_134_1_simple_20170120_103549.mp422017-01-20yesnoP4Phttps://passion4profession.net/it/esercizi/glutei/squat-con-pesi-134https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/cover_134_1_simple__20170206_141557.pngSquat con pesiPerché non provare gli squat con i pesi per rafforzare la parte inferiore del corpo e modellare le tue gambe? Questo esercizio interessa i quadricipiti, così come i glutei, il tendine posteriore del ginocchio, i polpacci e i muscoli lombari. Paragonato agli squat con il bilanciere, questo esercizio è più sicuro per i principianti e infligge meno pressione alla schiena e alle articolazioni. Tutto quello di cui hai bisogno è un set di pesi.https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/loop_134_1_simple_20170120_103549.mp422017-01-20yesnoP4Phttps://passion4profession.net/es/ejercicios/gluteos/sentadilla-con-mancuerna-134https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/cover_134_1_simple__20170206_141557.pngSentadilla con mancuernaPrueba las sentadillas con mancuerna para darle fuerza al tren inferior y para tonificar tus piernas. Este ejercicio compuesto se centra en los cuadríceps, glúteos, femorales, pantorrilas y músculos de la parte baja de la espalda. En comparación con la sentadilla con barra, es más seguro para principiantes y somente a menos presión la espalda y las articulaciones. Lo único que necesitas es un par de mancuernas.https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/loop_134_1_simple_20170120_103549.mp422017-01-20yesnoP4Phttps://passion4profession.net/fr/exercices/fessiers/squat-avec-halteres-134https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/cover_134_1_simple__20170206_141557.pngSquat avec haltèresEssayez les squats avec haltères pour renforcer le bas de votre corps et sculpter vos jambes. Cet exercice composite cible les quadriceps ainsi que les muscles fessiers, ischio-jambiers, les mollets et le bas du dos. Par rapport au squat avec haltère longue, il est plus sûr pour les débutants et exerce moins de pression sur votre dos et vos articulations. Il vous suffit d'une paire d'haltères.https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/loop_134_1_simple_20170120_103549.mp422017-01-20yesnoP4Phttps://passion4profession.net/de/uebungen/gesaß/hantel-kniebeuge-134https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/cover_134_1_simple__20170206_141557.pngHantel-KniebeugeVersuchen Sie Hantel-Kniebeugen, um die untere Körperhälfte zu stärken und Ihre Beine in Form zu bringen. Diese erschwerte Übung konzentriert sich auf den Quadrizeps sowie die Gesäßmuskeln, hinteren Oberschenkelmuskeln, Waden und unteren Rückenmuskeln. Im Vergleich zu Langhantel-Kniebeugen ist diese Version für Anfänger sicherer und bringt weniger Belastung für Rücken und Gelenke. Alles, was Sie brauchen, sind zwei Kurzhanteln.https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/loop_134_1_simple_20170120_103549.mp422017-01-20yesnoP4Phttps://passion4profession.net/pt/exercicios/gluteos/agachamento-com-halteres-134https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/cover_134_1_simple__20170206_141557.pngAgachamento com halteresExperimente o agachamento com halteres para fortalecer os membros inferiores e definir suas pernas. Este exercício composto tem como alvo os quadríceps, bem como os glúteos, isquiotibiais, panturrilhas e músculos da região lombar. Comparado com o agachamento com barra, é mais seguro para iniciantes e põe menos pressão sobre suas costas e articulações. Tudo que você precisa é um conjunto de halteres.https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/loop_134_1_simple_20170120_103549.mp422017-01-20yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/ягодицы/приседания-с-гантелями-134https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/cover_134_1_simple__20170206_141557.pngПриседания с гантелямиПопробуйте приседания с гантелями, чтобы накачать нижнюю часть тела и придать форму вашим ногам. Это комплексное упражнение предназначено для тренировки четырехглавых мышц, а также ягодичных мышц, мышц задней поверхности бедра, икр и мышц нижней части спины. По сравнению с приседанием со штангой это упражнение безопасней для начинающих и оказывает меньшее давление на спину и суставы. Все, что вам нужно, — это набор гантелей.https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/loop_134_1_simple_20170120_103549.mp422017-01-20yesnoP4Phttps://passion4profession.net/tr/egzersizler/kalca/dambıl-ile-squat-134https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/cover_134_1_simple__20170206_141557.pngDambıl ile SquatAlt vücut kısmına güç vermek ve bacaklarınıza şekil vermek için dambıl ile squatları deneyin. Bu yoğun egzersiz, kuadriseps ve glutes ile hemstring, baldır ve alt bel kaslarına hitap eder. Halter squatlarına kıyasla, yeni başlayanlar için güvenlidir ve sırtınız ile eklemlerinize daha az baskı uygular. Tüm ihtiyacınız olan şey bir dambıl seti.https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/loop_134_1_simple_20170120_103549.mp422017-01-20yesnoP4Phttps://passion4profession.net/ar/tamarin/الأرداف/تمرين-القرفصاء-بالدمبل-134https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/cover_134_1_simple__20170206_141557.pngتمرين القرفصاء بالدمبلجرِّب تمرين القرفصاء بالدمبل وحاول بناء قوة الجزء السفلي من جسمك وتشكيل ساقيك. يستهدف هذا التمرين المركب العضلة رباعية الرؤوس إلى جانب الأرداف وعضلة الفخذ الخلفية وعضلة بطة الساق وعضلات أسفل الظهر. مقارنةً بتمرين القرفصاء بالبار؛ فإن هذا التمرين أكثر أماناً للمبتدئين ويضع ضغط أقل على ظهرك ومفاصلك. كل ما تحتاجه هو اثنان من الدمبل.https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/loop_134_1_simple_20170120_103549.mp422017-01-20yesnoP4Phttps://passion4profession.net/ja/exercises/臀筋/ダンベルスクワット-134https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/cover_134_1_simple__20170206_141557.pngダンベルスクワット下半身を強化して脚をシェイプアップするには、ダンベルスクワットをお試しください。このコンパウンド運動は四頭筋と臀部、大腿屈筋、ふくらはぎ、腰の筋肉を鍛えます。バーベルスクワットに比べて、初心者により安全で背中や関節へのプレッシャーがそれほど大きくありません。必要なのはダンベルだけです。https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/loop_134_1_simple_20170120_103549.mp422017-01-20yesnoP4Phttps://passion4profession.net/ko/exercises/둔근/덤벨-스쾃-134https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/cover_134_1_simple__20170206_141557.png덤벨 스쾃하체 근력을 만들고 다리 모양을 잡기 위해 덤벨 스쾃을 한 번 해보세요. 이 복합 운동은 대퇴사두근과 둔근, 오금줄, 종아리, 허리 근육을 대상으로 합니다. 바벨 스쾃과 비교하면 덤벨 스쾃이 초급자에게 좀 더 안전하며, 등과 관절에 가해지는 압력이 더 적습니다. 덤벨 한 세트만 있으면 됩니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/loop_134_1_simple_20170120_103549.mp422017-01-20yesnoP4Phttps://passion4profession.net/pl/cwiczenia/posladki/przysiady-z-hantlami-134https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/cover_134_1_simple__20170206_141557.pngPrzysiady z hantlamiWypróbuj przysiady z hantlami, by wzmocnić dolne partie ciała i wyrzeźbić nogi. To złożone ćwiczenie skupia się zarówno na mięśniu czworogłowym, jak i na pośladkach, mięśniach grupy tylnej uda, łydkach i mięśniach dolnej części pleców. W porównaniu z przysiadami ze sztangą jest bezpieczniejsze dla początkujących oraz w mniejszym stopniu obciąża plecy i stawy. Potrzebujesz jedynie zestawu hantli.https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/loop_134_1_simple_20170120_103549.mp422017-01-20yesnoP4Phttps://passion4profession.net/zh/exercises/臀肌/哑铃深蹲-134https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/cover_134_1_simple__20170206_141557.png哑铃深蹲尝试哑铃深蹲以塑造下半身力量和你的腿部。该符合练习针对股四头肌以及臀部、腿筋、小腿和下背部肌肉。相比于杠铃深蹲，这对于初学者更加安全，且给予你的背部和关节较小的压力。所有你需要的只是一组哑铃。https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/loop_134_1_simple_20170120_103549.mp422017-01-20yesnoP4Phttps://passion4profession.net/nl/oefeningen/bilspieren/dumbbell-squat-134https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/cover_134_1_simple__20170206_141557.pngDumbbell SquatProbeer eens dumbbell squats om kracht in je onderlichaam op te bouwen en je benen vorm te geven. Deze samengestelde oefening traint de quadriceps alsook de bilspieren, hamstrings, kuiten en onderrugspieren. Vergeleken met barbell squats zijn ze veiliger voor beginners en oefenen ze minder druk uit op je rug en gewrichten. Het enige dat je nodig hebt is een set dumbbells.https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/loop_134_1_simple_20170120_103549.mp422017-01-20yesnoP4Phttps://passion4profession.net/sv/ovningar/sate/hantel-squat-134https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/cover_134_1_simple__20170206_141557.pngHantel-squatGe hantel-knäböjningar en chans för att bygga upp styrkan i den nedre delen av din kropp och forma benen. Denna sammansatta övning inriktar sig mot lårmusklerna såväl som skinkorna, lårens baksida, vaderna och musklerna i ryggslutet. Jämfört med skivstångs-squat är detta säkrare för nybörjare och lägger mindre tryck på din rygg och dina leder. Allt du behöver är en uppsättning hantlar.https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/loop_134_1_simple_20170120_103549.mp422017-01-20yesnoP4Phttps://passion4profession.net/da/ovelser/balle/squat-med-handvægt-134https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/cover_134_1_simple__20170206_141557.pngSquat med håndvægtPrøv squats med håndvægt for at opbygge din nedre krop og få muskler på benene. Denne kombinationsøvelse er målrettet quadriceps og sener, hasesener, lægge og musklerne nederst på ryggen. Sammenlignet barbell squat er dette sikrere for begyndere, og der lægges mindre pres på din ryg og led. Det eneste du skal bruge er nogle håndvægte.https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/loop_134_1_simple_20170120_103549.mp422017-01-20yesnoP4Phttps://passion4profession.net/fi/liikkeet/pakarat/kasipainokyykky-134https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/cover_134_1_simple__20170206_141557.pngKäsipainokyykkyKokeile käsipainokyykkyjä. Ne vahvistavat alavartaloa ja muokkaavat jalkojasi. Yhdistelmäharjoite vaikuttaa reisilihaksiin sekä pakaralihaksiin, jänteisiin, pohkeisiin ja alaselän lihaksiin. Levytankokyykkyyn verrattuna tämä on turvallisempi harjoite ja aiheuttaa vähemmän painetta selälle ja nivelille. Tarvitset vain käsipainot.https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/loop_134_1_simple_20170120_103549.mp422017-01-20yesnoP4Phttps://passion4profession.net/nb/ovelser/sete/knebøy-med-manualvekt-134https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/cover_134_1_simple__20170206_141557.pngKnebøy med manualvektPrøv deg på knebøy med manualvekt. De bygger styrke i underkroppen og former beina. Denne moduløvelsen fokuserer på musler i lår, rumpe, nedre lår, legg og nedre rygg. Dette er en tryggere øvelse for nybegynnere, sammenlignet med vekstang-knebøy. Den legger mindre press på rygg og ledd. Det eneste du trenger er et sett med manualvekter.https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/loop_134_1_simple_20170120_103549.mp422017-01-20yesnoP4Phttps://passion4profession.net/ro/exercitii/fesieri/genuflexiuni-ca-gantere-134https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/cover_134_1_simple__20170206_141557.pngGenuflexiuni ca gantereÎncercați genuflexiunile cu gantere pentru a vă întări partea inferioară a corpului și a vă modela picioarele. Acest exercițiu compus antrenează cvadricepșii, fesierii, femuralii, gambele și mușchii inferiori ai spatelui. În comparație cu genuflexiunile cu halteră, acest exercițiu este mai sigur pentru începători și exercită o presiune mai mică asupra spatelui și încheieturilor. Tot de ce aveți nevoie este doar un set de gantere.https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/loop_134_1_simple_20170120_103549.mp422017-01-20yesnoP4Phttps://passion4profession.net/el/askiseis/γλουτοι/βαθυ-καθισμα-με-βαρακια-134https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/cover_134_1_simple__20170206_141557.pngΒαθύ Κάθισμα με ΒαράκιαΚάντε μια προσπάθεια με το βαθύ κάθισμα με βαράκια για να χτίσετε το δυναμικό του κάτω σώματος και να γυμνάσετε τα πόδια σας. Αυτή η σύνθετη άσκηση στοχεύει στους τετρακέφαλους, αλλά και στους γλουτούς, δικέφαλους, γάμπες, και κάτω ραχιαίους μύες. Σε σύγκριση με το βαθύ κάθισμα με μπάλα, είναι ασφαλέστερο για αρχάριους και βάζετε λιγότερη πίεση στην πλάτη και στις αρθρώσεις σας. Το μόνο που χρειάζεστε είναι ένα σετ από βαράκια.https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/loop_134_1_simple_20170120_103549.mp422017-01-20yesnoP4Phttps://passion4profession.net/hi/vyayam/ग्लूट्स/dumbbell-squat-डंबल-स्क्वॉट-134https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/cover_134_1_simple__20170206_141557.pngDumbbell Squat डंबल स्क्वॉटडम्बल स्क्वैट्स शरीर की कम ताकत का निर्माण और अपने पैरों को आकार देने की एक कोशिश है। इस यौगिक व्यायाम के लक्ष्य क्वाड्रिसेप्स के साथ ग्लूट्स, हैमस्ट्रिंग, पिंडलियों, और पीठ के निचले हिस्से की मांसपेशियों के हैं। बारबेल्ल स्क्वॉट की तुलना में, यह शुरूआती के लिए सुरक्षित है, और आपकी पीठ और जोड़ों पर कम दबाव डालता है। आप सभी को एक डम्बल सेट की जरूरत है।https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/loop_134_1_simple_20170120_103549.mp422017-01-20yesnoP4Phttps://passion4profession.net/id/latihan/bokong/787-134https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/cover_134_1_simple__20170206_141557.png787789https://p4ppullzone.b-cdn.net/api_v2/exercises/134/trainer_media/loop_134_1_simple_20170120_103549.mp422017-01-20yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/x-crunch-with-knee-hugs-136https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/cover_136_1_simple__20161222_092024.pngX-Crunch with Knee HugsThis crunch variation works the entire core region and strengthens your abs. Your arms and legs are actively engaged in the movement, which helps provide a complete body workout.https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/loop_136_1_simple_20170112_135537.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/x-crunch-con-abbracci-del-ginocchio-136https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/cover_136_1_simple__20161222_092024.pngX-Crunch con abbracci del ginocchioQuesta variazione del crunch fa lavorare l'intera zona centrale e rinforza gli addominali. Le braccia e le gambe sono attivamente impegnate nel movimento, che aiuta a fornire un allenamento completo del corpo.https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/loop_136_1_simple_20170112_135537.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/x-crunch-con-abrazos-de-rodillas-136https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/cover_136_1_simple__20161222_092024.pngX-Crunch con abrazos de rodillasEsta variación de crunch trabaja toda la región central y fortalece los abdominales. Los brazos y las piernas participan activamente en el movimiento, lo que ayuda a obtener un entrenamiento de cuerpo completo.https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/loop_136_1_simple_20170112_135537.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/x-crunch-avec-accroche-aux-genoux-136https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/cover_136_1_simple__20161222_092024.pngX-Crunch avec accroche aux genouxCette variation du crunch exerce l'ensemble de la région centrale et renforce vos abdominaux. Vos bras et vos jambes sont activement engagés dans le mouvement, ce qui en fait un entraînement complet pour le corps.https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/loop_136_1_simple_20170112_135537.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/x-crunch-mit-knee-hugs-136https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/cover_136_1_simple__20161222_092024.pngX-Crunch mit Knee HugsDiese Crunch-Variante trainiert die gesamte Rumpfmuskulatur und stärkt die Bauchmuskeln. Die Arme und Beine werden aktiv in dieser Bewegung einbezogen, wodurch der ganze Körper trainiert wird.https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/loop_136_1_simple_20170112_135537.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/crunch-em-x-abracando-os-joelhos-136https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/cover_136_1_simple__20161222_092024.pngCrunch em X Abraçando os JoelhosEsta variante de crunch trabalha toda a região do tronco e fortalece seu abdômen. Seus braços e suas pernas se envolvem ativamente no movimento, o que te ajuda a fazer um treinamento completo em seu corpo.https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/loop_136_1_simple_20170112_135537.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/x-образное-скручивание-с-обниманием-колен-136https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/cover_136_1_simple__20161222_092024.pngX-образное скручивание с обниманием коленЭта разновидность скручивания разрабатывает всю область вашего туловища и укрепляет мышцы живота. Руки и ноги активно участвуют в этом движении, обеспечивающем тренировку всего тела.https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/loop_136_1_simple_20170112_135537.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/dize-sarılma-x-crunch-136https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/cover_136_1_simple__20161222_092024.pngDize Sarılma X-CrunchBu crunch türü tüm merkezi bölgeyi çalıştırır ve karın kaslarını güçlendirir. Kol ve bacaklarınız aktif şekilde harekete dahil olur ve bu da tam vücut antrenmanı yapılmasına yardımcı olur.https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/loop_136_1_simple_20170112_135537.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/x-crunch-with-knee-hugs-136https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/cover_136_1_simple__20161222_092024.pngX-Crunch with Knee Hugsيعمل هذا التمرين المتنوع على المنطقة الأساسيةويقوي من عضلات بطنك. حيث تشترك ذراعيك ورجليك بنشاط في الحركة، مما يساعد في توفير تدريب كامل للجسم.https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/loop_136_1_simple_20170112_135537.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/膝を抱きかかえたx-クランチ-136https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/cover_136_1_simple__20161222_092024.png膝を抱きかかえたX-クランチこのクランチのバリエーションは全他のコア領域に効き、腹筋を強くします。 腕と足は活発に動きに関わり、それで体全体の運動をもたらす上で役立ちます。https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/loop_136_1_simple_20170112_135537.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/복근/엑스-크런치-니-허그-136https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/cover_136_1_simple__20161222_092024.png엑스 크런치 니 허그이 크런치 변형 동작은 몸 전체의 핵심 근육을 단련하고 복부를 강화시킵니다. 팔과 다리를 모두 활발하게 사용하므로 전신 운동이 됩니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/loop_136_1_simple_20170112_135537.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/brzuszki-x-crunch-z-obejmowaniem-kolan-136https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/cover_136_1_simple__20161222_092024.pngBrzuszki X-Crunch z obejmowaniem kolanTen rodzaj brzuszków działa na wszystkie mięśnie głębokie i wzmacnia mięśnie brzucha. Ręce i nogi aktywnie biorą udział w ruchu, co pomaga ćwiczyć całe ciało.https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/loop_136_1_simple_20170112_135537.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/x-crunch和膝盖拥抱-136https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/cover_136_1_simple__20161222_092024.pngX-Crunch和膝盖拥抱这一 Crunch 锻炼整个核心肌肉群并提升腹部肌肉。动作中涉及双臂和双腿的运动，有助于完整的全身锻炼。https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/loop_136_1_simple_20170112_135537.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/x-crunch-met-knie-omarmingen-136https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/cover_136_1_simple__20161222_092024.pngX-Crunch met Knie OmarmingenDeze crunch variatie traint het gehele core gebied en versterkt je buikspieren. Je armen en benen worden actief betrokken bij deze beweging, wat helpt je een complete lichaamstraining te geven.https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/loop_136_1_simple_20170112_135537.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/x-crunch-med-knakram-136https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/cover_136_1_simple__20161222_092024.pngX-Crunch med knäkramDen här crunch-varianten tränar hela magregionen och stärker dina magmuskler. Dina armar och ben tränas I rörelsen, vilket hjälper till att ge en helkroppsövning.https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/loop_136_1_simple_20170112_135537.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/mave/x-crunch-med-knæ-kram-136https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/cover_136_1_simple__20161222_092024.pngX-Crunch med Knæ-kramDenne udgave af crunch træner hele core-området, og styrker dine mavemuskler. Dine arme og ben er aktivt med i bevægelsen, hvilket hjælper til med at træne hele kroppen.https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/loop_136_1_simple_20170112_135537.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/x-crunch-ja-polvihalaus-136https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/cover_136_1_simple__20161222_092024.pngX-Crunch ja polvihalausTämä crunch-liike treenaa kaikkia keskivartalon tukilihaksia ja vahvistaa vatsalihaksia. Käsivarret ja jalat ovat aktiivisesti liikkeessä mukana, mikä takaa koko vartalon treenin.https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/loop_136_1_simple_20170112_135537.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/x-crunch-med-kneklemmer-136https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/cover_136_1_simple__20161222_092024.pngX-Crunch med kneklemmerDenne crunch-varianten trener hele kjernemuskulaturen og styrker magemusklene. Armer og bein aktiveres i bevegelsen, slik at øvelsen blir en del av en treningsøkt for hele kroppen.https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/loop_136_1_simple_20170112_135537.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/crunch-x-cu-imbratisarea-genunchilor-136https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/cover_136_1_simple__20161222_092024.pngCrunch X cu îmbrățișarea genunchilorAceastă variație de crunch antrenează întreaga regiune a trunchiului și fortifică mușchii abdominali. Această mișcare angajează în mod activ brațele și picioarele sunt, ceea ce ajută la furnizarea unui antrenament complet al întregului corp.https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/loop_136_1_simple_20170112_135537.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/κοιλιακοι-σε-σχημα-χ-και-αγκαλιαζοντας-τα-γονατα-136https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/cover_136_1_simple__20161222_092024.pngΚοιλιακοί σε σχήμα Χ και αγκαλιάζοντας τα γόναταΑυτή η παραλλαγή των κοιλιακών γυμνάζει όλη την περιοχή του κορμού και ενισχύει τους κοιλιακούς σας. Τα χέρια και τα πόδια σας συμμετέχουν ενεργά στην κίνηση, που βοηθά στην πλήρη εξάσκηση του σώματος.https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/loop_136_1_simple_20170112_135537.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/x-crunch-with-knee-hugs-136https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/cover_136_1_simple__20161222_092024.pngX-Crunch with Knee Hugsक्रंच की यह विविधता शरीर के पूरे भीतरी भाग पर काम करती है और आपकी पेट की मांसपेशियों को मजबूत बनाती है। इस मूवमेंट में आपकी भुजाएं और टांगें सक्रिय रूप से व्यस्त रहती हैं, जिससे पूरे शरीर को अभ्यास प्रदान करने में मदद मिलती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/loop_136_1_simple_20170112_135537.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/perut/673-136https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/cover_136_1_simple__20161222_092024.png673675https://p4ppullzone.b-cdn.net/api_v2/exercises/136/trainer_media/loop_136_1_simple_20170112_135537.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/lower-back/superman-137https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/cover_137_1_simple__20161222_092923.pngSupermanThis simple bodyweight exercise targets the lower back muscles as well as the glutes and hamstrings. The main muscles worked are latissimus dorsi and gluteus maximus. When done regularly, the superman can help prevent back pain and improve posture.https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/loop_137_1_simple_20170112_135733.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/lombari/superman-137https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/cover_137_1_simple__20161222_092923.pngSupermanQuesto esercizio semplice di peso corporeo si concentra sui muscoli lombari, glutei e tendini posteriori del ginocchio. I muscoli principali su cui agisce sono il muscolo grande dorsale e il gluteo massimo. Se fatto regolarmente, il Superman può prevenire dolori alla schiena e migliorare la postura del tuo corpo.https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/loop_137_1_simple_20170112_135733.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/lumbares/superman-137https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/cover_137_1_simple__20161222_092923.pngSupermánEste sencillo ejercicio con el propio peso del cuerpo se centra en los músculos de la zona lumbar y en los glúteos y los femorales. Los principales músculos que se trabajan son el músculo dorsal ancho y el glúteo máximo. Si lo practicas con regularidad, el “superman” (flexiones lumbares) puede ayudarte a prevenir dolores de espalda y a mejorar la postura corporal.https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/loop_137_1_simple_20170112_135733.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/lombaires/superman-137https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/cover_137_1_simple__20161222_092923.pngSupermanCet exercice simple de musculation sans charge cible les muscles du bas du dos ainsi que les fessiers et les tendons ischio-jambiers. Les principaux muscles à travailler sont le grand dorsal et le grand glutéal. Si vous le pratiquez régulièrement, le superman peut prévenir les douleurs dorsales et améliorer votre posture.https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/loop_137_1_simple_20170112_135733.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/lendenbereich/superman-137https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/cover_137_1_simple__20161222_092923.pngSupermanBei dieser einfachen Körpergewichtsübung werden die unteren Rückenmuskeln sowie Gesäß- und rückseitige Oberschenkelmuskulatur einbezogen. Die am meisten belasteten Muskeln sind der große Rückenmuskel und der große Gesäßmuskel. Wenn Sie diese Übung regelmäßig ausführen, kann Ihnen der Superman bei der Vorbeugung von Rückenschmerzen und Fehlhaltungen hilfreich sein.https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/loop_137_1_simple_20170112_135733.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/lombar/superman-137https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/cover_137_1_simple__20161222_092923.pngSupermanEste exercício simples de peso corporal tem como alvo os músculos inferiores das costas, bem como os glúteos e isquiotibiais. Os principais músculos trabalhados são o grande dorsal e o glúteo máximo. Quando feito regularmente, o super-homem pode ajudar a prevenir dores nas costas e melhorar a postura.https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/loop_137_1_simple_20170112_135733.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/поясница/супермен-137https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/cover_137_1_simple__20161222_092923.pngСуперменЭто простое упражнение с использованием веса тела нацелено на мышцы нижней части спины, а также ягодицы и бицепсы бедер. Основные тренируемые мышцы — это широчайшая мышца спины и большая ягодичная мышца. При регулярном выполнении упражнение «Супермен» может помочь предотвратить боли в спине и улучшить осанку.https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/loop_137_1_simple_20170112_135733.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/bel/superman-137https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/cover_137_1_simple__20161222_092923.pngSupermanBu basit vücut ağırlığı egzersizi, alt sırt kaslarını, ayrıca kalça kaslarını ve dizardı kirişlerini hedefler. Çalışan ana kaslar, latismus dorsi ve gluteus maximus'tur. Düzenli yapıldığında Superman, sırt ağrısını önlemeye ve dik durmaya yardımcı olabilir.https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/loop_137_1_simple_20170112_135733.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/أسفل-الظهر/سوبرمان-137https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/cover_137_1_simple__20161222_092923.pngسوبرمانيستهدف هذا التمرين البسيط المعتمد على وزن الجسم عضلات أسفل الظهر، بالإضافة إلى عضلات الأرداف وعضلة الفخذ الخلفية. العضلات الرئيسية التي يتم تمرينها هي العضلة الظهرية العريضة والعضلة الألوية الكبرى. عند أداء هذا التمرين بانتظام، يمكن لتمرين superman المساعدة في الوقاية من آلام الظهر إلى جانب تحسين شكل القامة.https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/loop_137_1_simple_20170112_135733.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/腰/スーパーマン-137https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/cover_137_1_simple__20161222_092923.pngスーパーマンこのシンプルなボディウエイトエクササイズは腰の筋肉や臀筋、腿屈筋を鍛えます。主に使う筋肉は広背筋と大殿筋です。スーパーマンは定期的に行うと、腰痛を防ぎ姿勢が良くなります。https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/loop_137_1_simple_20170112_135733.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/요추/슈퍼맨-137https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/cover_137_1_simple__20161222_092923.png슈퍼맨이 간단한 바디웨이트 운동은 둔근과 햄스트링뿐 아니라 등 아래 근육도 자극합니다. 주 표적 근육은 광배근과 대둔근입니다. 정기적으로 실시하면 슈퍼맨은 허리 통증을 방지하고 자세를 바르게 해줍니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/loop_137_1_simple_20170112_135733.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/ledzwie/superman-137https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/cover_137_1_simple__20161222_092923.pngSupermanTo proste ćwiczenie z wykorzystaniem masy własnego ciała skupia się nie tylko na dolnych partiach pleców, lecz również na mięśniach pośladkowych i grupy tylnej uda. Pracuje głównie mięsień najszerszy grzbietu i pośladkowy wielki. Ćwiczenie superman, wykonywane regularnie, może pomóc w zapobieganiu bólów pleców i poprawić postawę.https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/loop_137_1_simple_20170112_135733.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/腰部/超人起飞-137https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/cover_137_1_simple__20161222_092923.png超人起飞这一简单的体重锻炼定位在下背部肌肉以及臀肌和股后肌群。锻炼到的主要肌肉有背阔肌和股大肌。定期完成的话，超人能够帮你防止背部疼痛并改善身材。https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/loop_137_1_simple_20170112_135733.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/onderrug/superman-137https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/cover_137_1_simple__20161222_092923.pngSupermanDeze simpele lichaamsgewichtoefening richt zich op de lagere rugspieren alsook de bilspieren en hamstrings. De voornaamst gebruikte spieren zijn de latissimus dorsi en grote bilspier. Als je hem regelmatig doet kan de superman helpen om rugpijn te voorkomen en je lichaamshouding verbeteren.https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/loop_137_1_simple_20170112_135733.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/landrygg/supermannen-137https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/cover_137_1_simple__20161222_092923.pngSupermannenDen här enkla kroppsviktsövningen arbetar med de lägre ryggmusklerna, samt skinkorna och baksidan av låren. Huvudmusklerna är latissimus dorsi och gluteus maximus. När övningen upprepas regelbundet kan "Supermannen" inte undgå att hjälpa upp ryggvärk och förbättra hållningen.https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/loop_137_1_simple_20170112_135733.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/lænd/superman-137https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/cover_137_1_simple__20161222_092923.pngSupermanDenne simple kropsvægtsøvelse retter sig mod lændemusklerne samt balder og haser. Hovedmusklerne, som påvirkes, er latissimus dorsi og gluteus maximus. Når den udføres regelmæssigt, kan superman hjælpe med at forebygge rygsmerter og forbedre holdningen.https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/loop_137_1_simple_20170112_135733.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/alaselka/superman-liike-137https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/cover_137_1_simple__20161222_092923.pngSuperman-liikeTämä yksinkertainen kehon painolla suoritettava liike treenaa alaselän lihaksia sekä pakaroita ja reiden koukistajia. Lihaksista eniten töitä tekevät latissimus dorsi ja gluteus maximus. Oikein tehtynä supermiesliike voi estää selkäkipua ja parantaa ryhtiä.https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/loop_137_1_simple_20170112_135733.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/korsrygg/supermann-137https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/cover_137_1_simple__20161222_092923.pngSupermannDenne enkle øvelsen med kroppsvekt tar seg av de nedre ryggmusklene, setemusklene og bakside lår. Hovedmusklene som arbeides med her er latissimus dorsi og gluteus maximus. Når denne øvelsen utøves jevnlig kan Supermann motvirke ryggsmerter og bedre kroppsholdningen.https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/loop_137_1_simple_20170112_135733.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/lombe/exercitiul-superman-137https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/cover_137_1_simple__20161222_092923.pngExercițiul „Superman"Acest exercițiu simplu care folosește doar greutatea corpului se axează pe mușchii inferiori ai spatelui, mușchii fesieri și pe mușchii posteriori ai coapselor. Mușchii de bază antrenați sunt mușchiul dorsal mare și mușchiul fesier mare. Atunci când este efectuat în mod regulat, exercițiul „Superman” ajută la prevenirea durerii de spate și îmbunătățește postura.https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/loop_137_1_simple_20170112_135733.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/οσφυικη/σουπερμαν-137https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/cover_137_1_simple__20161222_092923.pngΣούπερμανΑυτή η απλή ισομετρική άσκηση στοχεύει τους κάτω ραχιαίους καθώς και τους γλουτούς και τους ιγνυακός τένοντες. Οι κύριοι μύες που δουλεύουν είναι ο πλατύς ραχιαίος και ο μείζων γλουτιαίος. Όταν γίνεται τακτικά η άσκηση σούπερμαν προλαμβάνει τους πόνους της μέσης και βελτιώνει τη στάση του σώματοςhttps://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/loop_137_1_simple_20170112_135733.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/कमर/सुपरमैन-137https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/cover_137_1_simple__20161222_092923.pngसुपरमैनयह सरल व्यायाम पीठ की निचली मांसपेशियों, जाँघों और हैमस्ट्रिंग के लिए है। यह मुख्यतः latissimus dorsi और gluteus maximus मांसपेशियों पर काम करता है। यदि नियमित रूप से किया जाए तो superman पीठ दर्द को रोक कर शारीरिक मुद्रा को सुधार सकता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/loop_137_1_simple_20170112_135733.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/pinggang/679-137https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/cover_137_1_simple__20161222_092923.png679681https://p4ppullzone.b-cdn.net/api_v2/exercises/137/trainer_media/loop_137_1_simple_20170112_135733.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/obliques/side-plank-with-crossed-legs-139https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/cover_139_1_left__20170206_092751.pngSide plank with crossed legsThis exercise is an advanced variant of the classic side plank. Side planks are perfect exercises for those who want to intensively train the rectus abdominis, focusing specifically on the abdominal oblique. By keeping your arm fully stretched and the your legs crossed, you ensure that the difficulty of the workout increases: we therefore recommend this exercise to those who have an intermediate/advanced skill level and good muscle tone.https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/loop_139_1_left_20170112_135919.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/obliqui/plank-laterale-con-gambe-incrociate-139https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/cover_139_1_left__20170206_092751.pngPlank laterale con gambe incrociateQuesto esercizio è una variante avanzata del classico plank laterale. I plank laterali sono esercizi perfetti per chi vuole allenare intensivamente il retto dell'addome con particolare focus sugli addominali obliqui. Il braccio completamente teso e le gambe incrociate fanno sì che la difficoltà dell'allenamento aumenti: consigliamo pertanto questo esercizio a chi ha una preparazione intermedia/avanzata e una buona tonicità muscolare.https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/loop_139_1_left_20170112_135919.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/oblicuos/plank-lateral-con-piernas-cruzadas-139https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/cover_139_1_left__20170206_092751.pngPlank lateral con piernas cruzadasEste ejercicio es una variante avanzada de la plank lateral clásica. Las planks laterales son ejercicios ideales para aquellos que quieren entrenar intensamente el recto mayor del abdomen, centrándose específicamente en el oblicuo abdominal. Al mantener el brazo completamente estirado y las piernas cruzadas, se garantiza que la dificultad de los ejercicios aumenta. Por lo tanto, recomendamos este ejercicio para aquellos que tienen un nivel de habilidad intermedio/avanzado y un buen tono muscular.https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/loop_139_1_left_20170112_135919.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/obliques/plank-de-cote-avec-jambes-croisees-139https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/cover_139_1_left__20170206_092751.pngPlank de côté avec jambes croiséesCet exercice est une variante avancée de la plank de côté classique. Les planks de côté sont idéales pour les personnes qui souhaitent entraîner le muscle droit abdominal intensivement en se concentrant spécifiquement sur l’oblique abdominale. En gardant votre bras entièrement étiré et vos jambes croisées, vous augmentez la difficulté de l’exercice. Par ailleurs, nous recommandons cet exercice aux personnes qui ont un niveau de compétence intermédiaire à avancé et un bon tonus musculaire.https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/loop_139_1_left_20170112_135919.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/schrage/seitliche-plank-mit-gekreuzten-beinen-139https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/cover_139_1_left__20170206_092751.pngSeitliche Plank mit gekreuzten BeinenDiese Übung ist eine erweiterte Variante der klassischen seitlichen Plank. Die seitliche Plank ist die perfekte Übung für alle, die intensiv den geraden Bauchmuskel trainieren und sich dabei insbesondere auch auf die schrägen Bauchmuskeln konzentrieren möchten. Indem Sie Ihren Arm komplett durchstrecken und die Beine kreuzen stellen Sie sicher, dass die Schwierigkeit des Trainings erhöht wird: wir empfehlen diese Übung daher denjenigen, die im Niveau Mittelstufe/Fortgeschrittene trainieren und eine gute Muskeltonung haben.https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/loop_139_1_left_20170112_135919.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/obliquos/plank-lateral-com-as-pernas-cruzadas-139https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/cover_139_1_left__20170206_092751.pngPlank lateral com as pernas cruzadasEste exercício é uma variante avançada do plank lateral clássico. Os planks laterais são exercícios perfeitos para quem deseja treinar intensivamente o reto abdominal, focando especificamente nos abdominais oblíquos. Ao manter seu braço totalmente esticado e suas pernas cruzadas, você assegura que a dificuldade do exercício aumente: portanto, recomendamos este exercício para quem possui um nível de habilidade intermediário/avançado e um bom tônus muscular.https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/loop_139_1_left_20170112_135919.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/косые/боковая-планка-со-скрещенными-ногами-139https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/cover_139_1_left__20170206_092751.png«Боковая планка» со скрещенными ногамиЭто упражнение — усложнённый вариант классической «боковой планки». Боковые планки отлично подходят для интенсивного укрепления прямых и, особенно, косых мышц пресса. Полное выпрямление опорной руки и скрещенное положение ног повышают нагрузку при выполнении этого упражнения, поэтому мы рекомендуем его тем, кто уже имеет хороший мышечный тонус и средний/высокий уровень подготовки.https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/loop_139_1_left_20170112_135919.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/yan-karın/capraz-bacaklar-ile-yan-plank-139https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/cover_139_1_left__20170206_092751.pngÇapraz bacaklar ile yan plankBu egzersiz, klasik yan plank’ın gelişmiş bir çeşididir. Yan plank egzersizleri, yan karın bölgesine odaklanarak karın kaslarını yoğun bir şekilde çalıştırmak isteyenler için harika egzersizlerdir. Kollarınızı tamamen gergin bir pozisyonda tutarak ve bir bacağınızı diğerinin üzerinde çapraz hale getirerek bu egzersizin zorluk düzeyini arttırmış oluyorsunuz: bu nedenle bu egzersizi orta/ileri düzeyde beceri kazanmış ve yeterli kas esnekliği olan kişilere öneriyoruz.https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/loop_139_1_left_20170112_135919.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/المائلة/side-plank-مع-تشابك-الساقين-139https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/cover_139_1_left__20170206_092751.pngSide plank مع تشابك الساقينهذا التمرين تنويعة متطورة من تمرين Side plank التقليدي. تمرين Side plank هو التمرين المثالي للراغبين في تمرين شامل مكثف لعضلات البطن المستقيمة، مع التركيز بشكل خاص على عضلات البطن المائلة. عند الحفاظ على استقامة الذراعين استقامة تامة وتشابك الساقين بهذه الطريقة تضمن زيادة درجة صعوبة التمرين: لهذا ننصح بهذا التمرين لمن يتمتعون بمستوى مهارات متوسطة / متقدمة وعضلات بطن مرنةقوية.https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/loop_139_1_left_20170112_135919.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/腹斜筋/脚を交差したサイドplank-139https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/cover_139_1_left__20170206_092751.png脚を交差したサイドplankこのエクササイズは基本的なサイドplankがさらに高度になったものです。 サイドplankは腹直筋を集中して鍛えたい人に最適のエクササイズで、特に腹斜筋に焦点を当てています。 腕を完全に伸ばして足を交差した状態を保てばこの運動の難度が高くなることは間違いないので、スキルレベルが中級または上級で筋肉が十分鍛えられている人におすすめです。https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/loop_139_1_left_20170112_135919.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/복사근/크로스드-레그-사이드-plank-139https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/cover_139_1_left__20170206_092751.png크로스드 레그 사이드 plank이 운동은 고전적인 사이드 plank의 고급 변형 운동입니다. 사이드 plank는 복직근을 집중적으로 단련하고자 하는 사람에게 완벽한 운동입니다. 특히 복사근 훈련에 좋습니다. 한 팔은 쭉 펴고 두 다리는 엇갈리게 하면 운동의 난도를 높일 수 있습니다. 따라서 이 운동은 중급/고급 실력 및 탄력 있는 근육을 가진 사람에게 추천합니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/loop_139_1_left_20170112_135919.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/skosne/plank-boczny-ze-skrzyzowanymi-nogami-139https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/cover_139_1_left__20170206_092751.pngPlank boczny ze skrzyżowanymi nogamiĆwiczenie to jest zaawansowaną wersją klasycznego side plank. Side planks to idealne ćwiczenia dla tych, którzy chcą intensywnie trenować mięsień prosty brzucha, skupiając się zwłaszcza na mięśniach skośnych brzucha. Utrzymując w pełni wyprostowaną rękę i skrzyżowane nogi, sprawisz, że wzrośnie trudność treningu: dlatego polecamy to ćwiczenie osobom na średnim/zaawansowanym poziomie sprawności fizycznej i z dobrym napięciem mięśniowym.https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/loop_139_1_left_20170112_135919.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/腹斜肌/交叉腿侧卧撑-139https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/cover_139_1_left__20170206_092751.png交叉腿侧卧撑此练习是经典侧卧撑的高级版。 侧卧撑非常适合想强化训练腹直肌的人，尤其侧重于锻炼腹内斜肌。 通过保持手臂完全伸展并让双腿交叉，您确保增加了锻炼难度——因此我们向有中/高级技能水平并有良好肌张力的人推荐该练习。https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/loop_139_1_left_20170112_135919.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/schuine/side-plank-with-crossed-legs-139https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/cover_139_1_left__20170206_092751.pngSide plank with crossed legsDeze oefening is een gevorderde variant van de klassieke side plank. Side planks zijn de perfecte oefeningen voor diegenen die de rechte buikspieren intensief willen trainen, specifiek gefocust op de schuine buikspieren. Door je arm volledig gestrekt te houden en je benen gekruist, zal de training gegarandeerd moeilijker worden: daarom bevelen we deze oefening aan aan diegenen met een gemiddeld/gevorderd vaardigheidsniveau en een goede spierbouw.https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/loop_139_1_left_20170112_135919.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/sneda/sidoplanka-med-korsade-ben-139https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/cover_139_1_left__20170206_092751.pngSidoplanka med korsade benDenna övning är en avancerad variant av klassisk planka. Sidoplanka är en perfekt övning för dem som vill ha intensiv träning av raka bukmuskeln med fokus på speciellt de inre och yttre magmusklerna. Genom att hålla din arm helt sträckt och dina ben korsade ser du till så att svårighetsgraden i övningen ökar: vi rekommenderar därför denna övning för de som har en medel/avancerad färdighetsnivå och bra muskeltrim.https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/loop_139_1_left_20170112_135919.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/skra/side-planke-med-krydsede-ben-139https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/cover_139_1_left__20170206_092751.pngSide-planke med krydsede benDenne øvelse er en avanceret udgave af den klassiske side-planke. Side-planken er en perfekt øvelse til intensiv træning af rectus abdominis, med specifik fokus på de tværgående mavemuskler. Ved at holde armen helt strakt og dine ben krydsede, sikrer du dig, at træningspassets intensitet forøges: Vi anbefaler derfor denne øvelse til den som har et gennemsnitligt/avanceret niveau og god muskeltonus.https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/loop_139_1_left_20170112_135919.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/vinot/side-plank-with-crossed-legs-139https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/cover_139_1_left__20170206_092751.pngSide plank with crossed legsTämä harjoitus on edistynyt versio klassisesta sivulankusta. Sivulankut ovat täydellisiä harjoituksia heille, jotka haluavat treenata vatsalihaksia intensiivisesti, keskittyen erityisesti sivuvatsalihaksiin. Kun pidät kätesi täysin suorina ja jalkasi ristissä, takaat että treenin vaikeustaso nousee: suosittelemmekin siksi, että tätä harjoitusta käyttävät vain edistyneet treenaajat, joilla on hyvä lihasmassa.https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/loop_139_1_left_20170112_135919.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/skra/sideplank-med-beina-i-kryss-139https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/cover_139_1_left__20170206_092751.pngSideplank med beina i kryssDenne øvelsen er en avansert versjon av den klassiske sideplanken. Sideplanker er perfekte øvelser for de som ønsker å trene hovedmagemusklene intensivt med særlig fokus på sidemagemuskene. Med armen helt utstrakt og beina i kryss, sikrer du en mer intensiv øvelse: så derfor anbefaler vi denne øvelsen for de som er på et middels/avansert treningsnivå og har god muskelbygning.https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/loop_139_1_left_20170112_135919.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/oblici/scandura-laterala-cu-picioarele-incrucisate-139https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/cover_139_1_left__20170206_092751.png„Scândura” laterală cu picioarele încrucișateAcest exercițiu este o variantă avansată a „scândurii” laterale clasice. „Scândura” laterală este un exercițiu perfect pentru cei care vor să-și antreneze intens mușchii drepți abdominali, concentrându-se în mod specific asupra mușchilor oblici abdominali. Atunci când țineți brațele complet întinse și picioarele încrucișate, sporiți dificultatea antrenamentului. Prin urmare, recomandăm acest exercițiu celor cu un nivel de antrenament mediu/avansat și cu un tonus muscular bun.https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/loop_139_1_left_20170112_135919.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/πλαγιοι/πλευρικη-σανιδα-με-σταυρωμενα-ποδια-139https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/cover_139_1_left__20170206_092751.pngΠλευρική σανίδα με σταυρωμένα πόδιαΑυτή η άσκηση είναι μια προηγμένη εκδοχή της κλασικής πλευρικής σανίδας. Η πλευρική σανίδα είναι ιδανική άσκηση για όσους θέλουν εντατική εκγύμναση των εμπρόσθιων κοιλιακών, εστιάζοντας ειδικά στους πλάγιους κοιλιακούς. Κρατώντας το χέρι σας πλήρως τεντωμένο και τα πόδια σας σταυρωμένα, εξασφαλίζετε ότι η δυσκολία της άσκησης αυξάνεται: εμείς ως εκ τούτου προτείνουμε αυτή την άσκηση σε όσους έχουν ενδιάμεσο/προχωρημένο επίπεδο δεξιοτήτων και καλό μυϊκό τόνο.https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/loop_139_1_left_20170112_135919.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/तिरछे/क्रॉस्ड-टांगों-के-साथ-साइड-प्लैंक-139https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/cover_139_1_left__20170206_092751.pngक्रॉस्ड टांगों के साथ साइड प्लैंकयह व्यायाम क्लासिक स्वान डाइव का उन्नत रूपांतरण है। साइड प्लैंक्स उन लोगों के लिए एकदम सही व्यायाम है जो विशेष रूप से ऐबडॉमिनल ऑब्लिक को ध्यान में रखते हुए अपने रेक्टस ऐबडॉमिनिस को अधिकता से प्रशिक्षित करना चाहते हैं। अपनी बांह को पूरी तरह से फैलाते हुए और अपनी टांगों को क्रॉस्ड स्थिति में रखते हुए, आप सुनिश्चित करते हैं कि अभ्यास की कठिनता बढ़े: इसलिए हम इस व्यायाम को उन लोगों को करने की सलाह देते हैं जिनका कौशल स्तर माध्यमिक/उन्नत है और जिनकी मांसपेशियां मजबूत हैं।https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/loop_139_1_left_20170112_135919.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/otot-miring/217-139https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/cover_139_1_left__20170206_092751.png217219https://p4ppullzone.b-cdn.net/api_v2/exercises/139/trainer_media/loop_139_1_left_20170112_135919.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/glutes/lateral-swings-with-straight-leg-140https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/cover_140_1_left__20161222_094704.pngLateral swings with straight legThis exercise is a slightly more complex variant of the famous Fire Hydrant exercise: it shapes and tones the buttocks while working on the hip flexors, the inner thighs and the lower back. By keeping the leg straight instead of bent as in the "classic" version, you work more intensely on the buttocks: to achieve the results you want we recommend you be very precise while performing the exercise, holding an outstretched position, as shown in the video.https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/loop_140_1_left_20170112_140243.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/glutei/slancio-laterale-con-gamba-tesa-140https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/cover_140_1_left__20161222_094704.pngSlancio laterale con gamba tesaQuesto esercizio è una variante leggermente più complessa del famoso esercizio Fire Hydrant: modella e tonifica i glutei lavorando contemporaneamente su flessori dell'anca, interno coscia e parte bassa della schiena. Tenendo la gamba tesa invece che piegata, come nella versione “classica”, si lavora in maniera più intensiva sui glutei: per raggiungere i risultati che desiderate vi raccomandiamo di essere molto precisi nell'esecuzione tenendo una posizione tesa, così come è mostrato nel video.https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/loop_140_1_left_20170112_140243.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/gluteos/oscilaciones-laterales-con-pierna-recta-140https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/cover_140_1_left__20161222_094704.pngOscilaciones laterales con pierna rectaEste ejercicio es una variante un poco más compleja del famoso ejercicio Fire Hydrant: moldea y tonifica los glúteos mientras se trabaja en los flexores de la cadera, la zona interna de los muslos y la parte baja de la espalda. Al mantener la pierna recta en vez de doblarla como en la versión "clásica", se trabaja más intensamente en los glúteos: para lograr los resultados que quieres, te recomendamos que seas muy preciso mientras realizas el ejercicio, manteniendo una posición extendida, tal y como se muestra en el vídeo.https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/loop_140_1_left_20170112_140243.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/fessiers/balancements-lateraux-avec-une-jambe-tendue-140https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/cover_140_1_left__20161222_094704.pngBalancements latéraux avec une jambe tendueCet exercice est une variante un peu plus complexe du célèbre exercice appelé Fire Hydrant (la « bouche d'incendie ») : il sculpte et tonifie les fesses tout en faisant travailler les muscles fléchisseurs de la hanche, l'intérieur des cuisses et la partie inférieure du dos. En gardant la jambe tendue à la place de la jambe fléchie comme dans la version « classique », vous travaillez plus intensément les fesses : pour atteindre les résultats que vous souhaitez, nous vous recommandons d'être très précis lors de l'exécution de l'exercice, en conservant une position en extension, comme montré sur la vidéo.https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/loop_140_1_left_20170112_140243.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/gesaß/seitliche-schwunge-mit-gestrecktem-bein-140https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/cover_140_1_left__20161222_094704.pngSeitliche Schwünge mit gestrecktem BeinDiese Übung ist eine etwas komplexere Variante der berühmten Übung Fire Hydrant: Sie formt und strafft das Gesäß und trainiert zugleich die Hüftbeuge-, innere Oberschenkel- und untere Rückenmuskulatur. Dadurch, dass Sie das Bein gestreckt statt angewinkelt halten wie in der „klassischen“ Version, trainieren Sie die Gesäßmuskeln intensiver: Damit Sie die gewünschten Ergebnisse erzielen, empfehlen wir, die Übung mit höchster Genauigkeit auszuführen und eine gestreckte Position einzuhalten, wie sie im Video dargestellt wird.https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/loop_140_1_left_20170112_140243.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/gluteos/quatro-apoios-lateral-com-a-perna-estendida-140https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/cover_140_1_left__20161222_094704.pngQuatro apoios lateral com a perna estendidaEste exercício é uma variante um pouco mais complexa do famoso Fire Hydrant: ele molda e tonifica os glúteos enquanto trabalha os flexores do quadril, as coxas e a parte inferior das costas. Mantendo a perna estendida em vez de dobrada como na versão “clássica”, você trabalhará os glúteos de forma mais intensa: para conseguir os resultados que espera recomendamos que seja muito preciso ao realizar o exercício, mantendo uma posição estendida, como demonstrado no vídeo.https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/loop_140_1_left_20170112_140243.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/ягодицы/поднятие-прямои-ноги-в-сторону-140https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/cover_140_1_left__20161222_094704.pngПоднятие прямой ноги в сторонуЭто упражнение - немного усложненный вариант знаменитого упражнения Fire Hydrant: оно формирует и тонизирует ягодицы, прорабатывает сгибатели бедра, внутреннюю поверхность бедра и низ спины. Держа ногу прямой, а не согнутой, как в «классической» версии, вы более интенсивно работаете над ягодицами: для достижения желаемых результатов мы рекомендуем вам выполнять упражнение очень тщательно, удерживая натяжение, как показано на видео.https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/loop_140_1_left_20170112_140243.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/kalca/duz-bacak-ile-yan-donus-140https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/cover_140_1_left__20161222_094704.pngDüz bacak ile yan dönüşBu egzersiz ünlü Fire Hydrant egzersizinin biraz daha karmaşık bir türüdür: kalça kası, iç uyluklar ve bel üzerinde çalışıldığında, kalça kısmını şekillendirip yumuşatır. “Klasik” şekilde bacağı bükmek yerine düz tutarak, kalçalar üzerinde daha yoğun çalışıyorsunuz: istediğiniz sonuçlara ulaşmak için egzersizleri yaparken videoda gösterildiği gibi tam olarak sonuna kadar gerilmiş pozisyonda olmanızı öneriyoruz.https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/loop_140_1_left_20170112_140243.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/الأرداف/التأرجح-الجانبي-بالساق-المستقيمة-140https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/cover_140_1_left__20161222_094704.pngالتأرجح الجانبي بالساق المستقيمةيعتبر هذا التمرين بديل أكثر تعقيدا بقليل من تمرين Fire Hydrant الشهير: إنه يشكل وينسق الأرداف من خلال العمل على العضلات القابضة في الورك، وباطن الفخدين وأسفل الظهر.فمن خلال الحفاظ على الساق مستقيمة بدلا من أن تكون ملتوية كما في النسخة "الكلاسيكية" من التمرين،يتم التركيز بطريقة أكثر كثافة على الأرداف: ولتحقيق النتائج التي تريدها فنحن نوصي أن تكون دقيقا جدا أثناء أداء التمرين، مع الثبات مشدودا على الموضع، كما هو مبين في مقطع الفيديو.https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/loop_140_1_left_20170112_140243.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/臀筋/脚を伸ばした状態の横スイング-140https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/cover_140_1_left__20161222_094704.png脚を伸ばした状態の横スイングこのエクササイズはよく知られているFire Hydrantエクササイズを少々複雑にしたもので、股関節の屈筋や太腿の内側、腰だけでなく、お尻の形と筋肉も整えられます。「従来」のバージョンと異なり脚を曲げずに伸ばした状態を保つことでお尻が集中的に鍛えられるので、望みどおりの結果を出すことができます。このエクササイズを行う際は、ビデオで示されている方法で正確なストレッチポジションを維持することを心がけてください。https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/loop_140_1_left_20170112_140243.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/둔근/다리를-편-채로-옆으로-흔들기-140https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/cover_140_1_left__20161222_094704.png다리를 편 채로 옆으로 흔들기이 운동은 유명한 Fire Hydrant를 약간 복잡하게 변형한 것입니다: 이 운동은 엉덩이 굴곡근, 허벅지 안쪽 그리고 등 아래쪽에 자극을 주면서 엉덩이를 탄력 있게 만들어 줍니다. “클래식” 버전과는 달리, 다리를 구부리지 않고 편 상태로 운동하므로 엉덩이를 더욱 강하게 자극합니다. 원하는 결과를 얻기 위해서는 비디오에서처럼 다리를 쭉 뻗은 채로 아주 정확한 자세로 수행해야 합니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/loop_140_1_left_20170112_140243.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/posladki/wymachy-wyprostowana-noga-w-bok-140https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/cover_140_1_left__20161222_094704.pngWymachy wyprostowaną nogą w bokĆwiczenie to jest nieco bardziej skomplikowaną wersją słynnego ćwiczenia Fire Hydrant. Kształtuje ono i ujędrnia pośladki, oddziałując jednocześnie na zginacze stawu biodrowego, wewnętrzne partie ud oraz dolne partie pleców. Poprzez utrzymywanie nogi w pozycji wyprostowanej zamiast — jak w wersji „klasycznej” — zgiętej intensywniej pracujesz nad pośladkami. Aby osiągnąć pożądane efekty, zalecamy zachowanie dużej precyzji w trakcie wykonywania ćwiczenia, utrzymując wyciągniętą pozycję, jak pokazano w filmie.https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/loop_140_1_left_20170112_140243.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/臀肌/伸直腿侧摆-140https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/cover_140_1_left__20161222_094704.png伸直腿侧摆该运动是著名的Fire Hydrant运动的稍复杂变种。它在锻炼髋部屈肌、大腿内侧和下背部的同时塑造臀部线条并练就紧实臀部。通过保持腿部伸直，而不像“经典”版本中那样保持腿部弯曲，您可以更加剧烈地锻炼您的臀部：为实现您想要的结果，我们建议您非常精确地进行该练习，保持伸展姿势，正如视频所示。https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/loop_140_1_left_20170112_140243.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/bilspieren/lateral-swings-with-straight-leg-140https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/cover_140_1_left__20161222_094704.pngLateral swings with straight legDeze oefening is een iets complexere variant van de bekende Fire Hydrant oefening: het accentueert en versterkt de bilspieren terwijl je de heupflexoren, binnenkant van de dijen en onderrug traint. Door je been gestrekt te houden in plaats van gebogen zoals in de "klassieke" versie, train je de bilspieren intensiever: om de resultaten die je wilt te behalen, raden we je aan om zeer nauwkeurig te zijn bij het uitvoeren van deze oefening. Hou een uitgestrekte positie aan, zoals aangetoond in het filmpje.https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/loop_140_1_left_20170112_140243.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/sate/lateral-gungning-med-strackt-ben-140https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/cover_140_1_left__20161222_094704.pngLateral gungning med sträckt benDenna övning är en något mer komplex variant av den kända brandpostövningen: den formar och trimmar skinkorna medan den även arbetar med höftböjarmusklerna, insidan av låren och nedre delen av ryggen. Genom att hålla benet rakt istället för böjt som i den "klassiska" versionen, arbetar du mycket intensivare med skinkorna: för att nå resultatet du önskar rekommenderar vi att du är mycket exakt när du utför övningen och håller en utsträckt position, som visas i videon.https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/loop_140_1_left_20170112_140243.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/balle/sidesving-med-strakte-ben-140https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/cover_140_1_left__20161222_094704.pngSidesving med strakte benDenne øvelse er en lidt mere kompleks udgave af den berømte Fire Hydrant-øvelse: Den former og spænder balderne mens den arbejder med hoftebøjerne, inderlårene og lænderyggen. Ved at holde benene strakte, i stedet for bøjede som i den "klassiske" udgave, arbejder du mere intensivt med balderne: For at opnå de resultater, du ønsker, anbefaler vi, at du udfører øvelsen meget præcist, hvor du bevarer en udstrakt position som vist i videon.https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/loop_140_1_left_20170112_140243.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/pakarat/lateral-swings-with-straight-leg-140https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/cover_140_1_left__20161222_094704.pngLateral swings with straight legTämä harjoitus on hieman monimutkaisempi versio kuuluisasta Palosammutin-asennosta: se muotoilee pakaroita työstäen samalla lantionojentajia, alareisiä ja alaselkää. Pitämällä jalkasi suorina treenaat pakaroitasi intensiivisemmin kuin "klassisessa" versiossa, jossa jalat ovat koukussa. Parhaat tulokset olemalla todella tarkka, kun teet harjoitusta - pidä venytetty asento, kuten videolla.https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/loop_140_1_left_20170112_140243.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/sete/sideveis-løft-med-rett-bein-140https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/cover_140_1_left__20161222_094704.pngSideveis løft med rett beinDenne øvelsen er en litt mer kompleks variant av den berømte "brannhydrant"-øvelsen: den former og strammer opp rumpa samtidig som den trener hoftebøyerne, indre lårmuskler og nedre rygg. Ved å holde beinet strakt i stedet for bøyd som i den "klassiske" versjonen trenes rumpa mer intenst. For å oppnå de ønskede resultatene, anbefaler vi at du er veldig presis i bevegelsene dine gjennom øvelsen og holder en utstrekt posisjon som vist i videoen.https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/loop_140_1_left_20170112_140243.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/fesieri/balansarea-picioarelor-drepte-in-lateral-140https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/cover_140_1_left__20161222_094704.pngBalansarea picioarelor drepte în lateralAcest exercițiu este o variantă puțin mai complexă a celebrului exercițiu Fire Hydrant (balansarea picioarelor îndoite în lateral): acesta modelează și tonifică fesele, în timp ce antrenează flexorii șoldurilor, coapsele interioare și partea inferioară a spatelui. Prin menținerea piciorului drept, și nu îndoit, așa cum este prevăzut în versiunea „clasică”, vă veți antrena mai intens mușchii fesieri. Pentru a atinge rezultatele dorite, vă recomandăm să efectuați exercițiul într-o manieră foarte precisă, menținând poziția întins la maximum, așa cum este arătat în videoclip.https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/loop_140_1_left_20170112_140243.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/γλουτοι/πλευρικες-αρσεις-με-ισιο-το-ποδι-140https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/cover_140_1_left__20161222_094704.pngΠλευρικές άρσεις με ίσιο το πόδιΗ άσκηση αυτή είναι μία ελαφρώς πιο περίπλοκη παραλλαγή της περίφημης άσκησης Πυροσβεστικού Κρουνού: γυμνάζει και τονώνει τα οπίσθια καθώς δουλεύει στους καμπτήρες του ισχίου, το εσωτερικό των μηρών και το κάτωμέρος της πλάτης. Κρατώντας το πόδι ίσιο αντί για λυγισμένο όπως στην "κλασσική" παραλλαγή, δουλέυετε πιο έντονα τα οπίσθια: για να επιτύχετε τα αποτελέσματα που θέλετε σας συστήνουμε να είστε πολύ ακριβής όταν κάνετε την άσκηση, έχοντας τεντωμένη στάση, όπως φαίνεται στο βίντεο.https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/loop_140_1_left_20170112_140243.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/ग्लूट्स/टांग-सीधी-करें-और-पीछे-की-तरफ-मोड़ें-140https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/cover_140_1_left__20161222_094704.pngटांग सीधी करें और पीछे की तरफ मोड़ेंयह व्यायाम फायर हाइड्रेंट व्यायाम का थोड़ा ज्यादा कठिन रूपांतर है: यह हिप फ्लेक्सर, जांघों के भीतरी भाग और कमर के नीचे के हिस्से पर काम करते हुए कूल्हों को आकार एवं टोन प्रदान करता है। ''पारंपरिक संस्करण'' मे मोड़ने की बजाए इसमें टांग को सीधा रखें, और इससे कूल्हों पर ज्यादा जोर पड़ता है: जिससे आपको इच्छानुसार परिणाम मिलता है और हम संस्तुत करते हैं कि आप व्‍यायाम करते समय अच्‍छे ढंग से करे, बाहरी खींचाव की स्थिति में रहें जैसा वीडियो में दिखाया गया है।https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/loop_140_1_left_20170112_140243.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/bokong/685-140https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/cover_140_1_left__20161222_094704.png685687https://p4ppullzone.b-cdn.net/api_v2/exercises/140/trainer_media/loop_140_1_left_20170112_140243.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/calves/bridge-calf-raise-141https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/cover_141_1_simple__20161222_095637.pngBridge Calf RaiseThis exercise works the calves and glutes. It's ideal for building lower body strength and can be safely performed by beginners.https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/loop_141_1_simple_20170112_140638.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/polpacci/sollevare-polpacci-a-ponte-141https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/cover_141_1_simple__20161222_095637.pngSollevare polpacci a ponteQuesto esercizio fa lavorare glutei e polpacci. È l'ideale per dare forza alla parte bassa del corpo e può essere eseguito in sicurezza dai principianti.https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/loop_141_1_simple_20170112_140638.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/pantorrillas/puente-con-elevacion-de-pantorillas-141https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/cover_141_1_simple__20161222_095637.pngPuente con elevación de pantorillasEste ejercicio trabaja las pantorrillas y los glúteos. Es ideal para fortalecer el tren inferior y los principiantes pueden realizarlo con seguridad.https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/loop_141_1_simple_20170112_140638.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/mollets/bridge-calf-raise-141https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/cover_141_1_simple__20161222_095637.pngBridge Calf RaiseCet exercice cible les mollets et les fessiers. Il est idéal pour développer la force du bas du corps et peut être effectuée par les débutants en toute sécurité.https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/loop_141_1_simple_20170112_140638.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/waden/brucke-mit-wadenheben-141https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/cover_141_1_simple__20161222_095637.pngBrücke mit WadenhebenBei dieser Übung werden Waden und Gesäßmuskeln trainiert. Sie eignet sich perfekt, um den Unterkörper zu stärken und lässt sich auch von Anfängern sicher ausführen.https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/loop_141_1_simple_20170112_140638.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/panturrilhas/elevacao-de-panturrilha-em-ponte-141https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/cover_141_1_simple__20161222_095637.pngElevação de Panturrilha em PonteEste exercício trabalha as panturrilhas e os glúteos. Ele é ideal para desenvolver força na parte inferior do corpo e pode ser executada com segurança por principiantes.https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/loop_141_1_simple_20170112_140638.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/икры/мост-с-поднятием-икр-141https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/cover_141_1_simple__20161222_095637.pngМост с поднятием икрЭто упражнение разрабатывает икры и ягодицы. Оно идеально подходит для усиления нижней части туловища и может безопасно выполняться начинающими.https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/loop_141_1_simple_20170112_140638.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/baldır/kopru-baldır-kaldırma-141https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/cover_141_1_simple__20161222_095637.pngKöprü Baldır KaldırmaBu egzersiz baldır ve kalça kaslarını çalıştırır. Alt vücut dayanımını artırmak için idealdir ve yeni başlayanlarca da güvenle uygulanabilir.https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/loop_141_1_simple_20170112_140638.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/السمانة/تمرين-رفع-الساقين-141https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/cover_141_1_simple__20161222_095637.pngتمرين رفع الساقينيعمل هذا التمرين على الساق وعضلة الألوية. وهو مثالي لبناء قوة للجسم السفلي ويمكن القيام به بأمان من قبل المبتدئين.https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/loop_141_1_simple_20170112_140638.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/ふくらはぎ/ブリッジにしてふくらはぎをあげる-141https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/cover_141_1_simple__20161222_095637.pngブリッジにしてふくらはぎをあげるこの運動はふくらはぎ、お尻の筋肉を動かします。 それは下半身の強さを作るのに理想的で、初心者も安全に行うことができます。https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/loop_141_1_simple_20170112_140638.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/종아리/브릿지-카프-레이즈-141https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/cover_141_1_simple__20161222_095637.png브릿지 카프 레이즈이 운동은 둔근과 종아리 근육을 단련시킵니다. 하체를 강화하는데 이상적이며 초보자에게도 안전한 운동입니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/loop_141_1_simple_20170112_140638.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/łydki/mostek-z-podnoszeniem-łydek-141https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/cover_141_1_simple__20161222_095637.pngMostek z podnoszeniem łydekTo ćwiczenie działa na łydki i mięśnie pośladkowe. Jest idealne do wzmacniania dolnej części ciała i jest bezpieczne dla początkujących.https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/loop_141_1_simple_20170112_140638.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/小腿/腓肠肌训练-141https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/cover_141_1_simple__20161222_095637.png腓肠肌训练这一练习锻炼的是小腿和臀部肌肉。它是塑造下身肌肉的理想动作，且对于初学者而言非常安全。https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/loop_141_1_simple_20170112_140638.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/kuiten/bridge-calf-raise-141https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/cover_141_1_simple__20161222_095637.pngBridge Calf RaiseDeze oefening traint de kuiten en bilspieren. Het is ideaal voor het versterken van je onderlichaam en kan veilig door beginners worden uitgevoerd.https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/loop_141_1_simple_20170112_140638.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/vader/rumplyft-med-aktiv-vadtraning-141https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/cover_141_1_simple__20161222_095637.pngRumplyft med aktiv vadträningDen här övningen ger träning för vaderna och sätesmusklerna. Den är idealisk för att bygga upp styrkan i den underkroppen och kan på ett säkert sätt utföras av nybörjare.https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/loop_141_1_simple_20170112_140638.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/lægge/bro-lægløft-141https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/cover_141_1_simple__20161222_095637.pngBro LægløftDenne øvelse trænder lægmuskler og balder. Den er ideel til at opbygge styrke i underkroppen, og kan udføres sikkert af begyndere.https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/loop_141_1_simple_20170112_140638.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/pohkeet/siltapohjenousu-141https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/cover_141_1_simple__20161222_095637.pngSiltapohjenousuTämä harjoitus treenaa pohkeita ja pakaroita. Se sopii erinomaisesti alavartalon vahvistamiseen, ja aloittelijat voivat tehdä sitä huoletta.https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/loop_141_1_simple_20170112_140638.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/legger/bru-legghev-141https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/cover_141_1_simple__20161222_095637.pngBru-legghevDenne øvelsen trener legg- og setemuskulaturen. Den er ideell for å bli sterke i underkroppen og kan trygt utføres av nybegynnere.https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/loop_141_1_simple_20170112_140638.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/gambe/exercitiu-pod-cu-ridicarea-gambelor-141https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/cover_141_1_simple__20161222_095637.pngExercițiu pod cu ridicarea gambelorAcest exercițiu antrenează gambele și mușchii fesieri. Este ideal pentru sporirea forței părții inferioare a corpului și poate fi efectuat în condiții de siguranță de către începători.https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/loop_141_1_simple_20170112_140638.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/γαμπες/bridge-calf-raise-141https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/cover_141_1_simple__20161222_095637.pngBridge Calf RaiseΑυτή η άσκηση εξασκεί τις γάμπες και τους γλουτούς. Είναι ιδανικό για την κατασκευή της δύναμης του κάτου μέρους του σώματος και μπορεί να πραγματοποιηθεί με ασφάλεια από τους αρχάριους.https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/loop_141_1_simple_20170112_140638.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/पिंडली/bridge-calf-raise-141https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/cover_141_1_simple__20161222_095637.pngBridge Calf Raiseयह कसरत पिंडलियों और ग्लूटियस पर काम करती है। यह शरीर के निचले हिस्से की मजबूती का निर्माण करने के लिए आदर्श है और नौसिखियों द्वारा इसे आसानी से किया जा सकता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/loop_141_1_simple_20170112_140638.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/betis/691-141https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/cover_141_1_simple__20161222_095637.png691693https://p4ppullzone.b-cdn.net/api_v2/exercises/141/trainer_media/loop_141_1_simple_20170112_140638.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/glutes/single-leg-bridge-149https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/cover_149_1_left__20161222_100823.pngSingle Leg BridgeThe Single Leg Bridge is an exercise that works effectively on the buttocks, legs, femoral biceps, lower back and abdominals. The movement, if properly executed, tones the thighs, strengthens the back and sculpts the abs, which perform greater stabilization work when the leg is in the air. The Single Leg Bridge may be helpful in relieving lower back discomfort because if done consistently and correctly, it tends to strengthen lower back muscles as well as the buttocks. NOTE: To make the exercise more challenging, perform the movement without allowing the buttocks to touch the groundhttps://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/loop_149_1_left_20170112_140821.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/glutei/ponte-su-una-gamba-149https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/cover_149_1_left__20161222_100823.pngPonte su una gambaIl Single Leg Bridge è un esercizio che lavora in maniera efficace su glutei, gambe, bicipiti femorali, la parte bassa della schiena e gli addominali. Il movimento, se eseguito correttamente, tonifica le cosce, rafforza la schiena e scolpisce gli addominali, che devono svolgere un lavoro maggiore di stabilizzazione quando la gamba è in aria. Il Single Leg Bridge può essere utile per alleviare fastidi alla parte bassa della schiena in quanto se eseguito costantemente e correttamente, tende a rafforzare i muscoli lombari oltre che i glutei. NOTA: per rendere l'esercizio più impegnativo, eseguite il movimento senza far toccare i glutei al suolohttps://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/loop_149_1_left_20170112_140821.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/gluteos/puente-con-una-sola-pierna-149https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/cover_149_1_left__20161222_100823.pngPuente con una sola piernaEl Single Leg Bridge es un ejercicio que trabaja eficazmente los glúteos, piernas, bíceps femorales, espalda baja y abdominales. El movimiento, si se realiza correctamente, tonifica los muslos, fortalece la espalda y define los abdominales, que realizan un mayor esfuerzo de estabilización cuando la pierna está en el aire. El Single Leg Bridge puede ser útil para aliviar las molestias de la espalda baja, ya que si se practica constante y correctamente, tiende a fortalecer los músculos de la espalda baja así como los glúteos. NOTA: Para aumentar la dificultad del ejercicio, realice el movimiento sin permitir que los glúteos toquen el suelo.https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/loop_149_1_left_20170112_140821.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/fessiers/le-pont-sur-une-jambe-149https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/cover_149_1_left__20161222_100823.pngLe pont sur une jambeLe Single Leg Bridge est un exercice qui fonctionne efficacement sur ​​les fesses, les jambes, les biceps fémoraux, le bas du dos et les abdominaux. Le mouvement, s'il est correctement exécuté, tonifie les cuisses, renforce le dos et sculpte les abdos, ce qui demande plus de travail de stabilisation lorsque la jambe est en l'air. Le Single Leg Bridge peut être utile pour soulager les douleurs dans le bas du dos, car s’il est pratiqué régulièrement et correctement, il a tendance à renforcer les muscles du bas du dos ainsi que des fesses. REMARQUE: Pour rendre l'exercice plus difficile, effectuez le mouvement sans laisser les fesses toucher le solhttps://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/loop_149_1_left_20170112_140821.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/gesaß/einbein-brucke-149https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/cover_149_1_left__20161222_100823.pngEinbein-BrückeDie Single Leg Bridge ist eine Übung, die effektiv das Gesäß, die Beine, die Bizeps, den unteren Rücken und die Bauchmuskeln beansprucht. Die Bewegung strafft, wenn sie richtig ausgeführt wird, die Oberschenkel, stärkt den Rücken und formt die Bauchmuskeln, die noch effektiver an der Stabilisisierung arbeiten müssen, wenn die Beine in der Luft sind. Die Single Leg Bridge kann zur Linderung von Beschwerden im unteren Rücken beitragen, denn wenn sie konsequent und richtig ausgeführt wird, stärkt sie sowohl die untere Rückenmuskulatur, als auch das Gesäß. HINWEIS: Um die Übung schwieriger zu machen, führen Sie die Bewegung durch, ohne dass das Gesäß den Boden berührt.https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/loop_149_1_left_20170112_140821.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/gluteos/ponte-com-extensao-de-perna-149https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/cover_149_1_left__20161222_100823.pngPonte com extensão de pernaO Single Leg Bridge é um exercício que funciona de forma eficaz nas nádegas, pernas, bíceps femurais, região lombar inferior e abdominais. O movimento, se executado corretamente, tonifica os coxas, fortalece as costas e esculpe os abdominais, que realizam um trabalho maior de estabilização quando a perna está no ar. O Single Leg Bridge pode ser útil no alívio da dor na parte inferior das costas, porque se feito de forma consistente e correta, tende a fortalecer os músculos da região lombar, bem como as nádegas.https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/loop_149_1_left_20170112_140821.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/ягодицы/полумостик-149https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/cover_149_1_left__20161222_100823.pngПолумостикSingle Leg Bridge — это упражнение, которое позволяет эффективно тренировать ягодицы, ноги, бедренные бицепсы, нижнюю часть спины и брюшной пресс. При правильном выполнении данного упражнения, оно придает нужную форму бедрам, укрепляет спину и делает рельефными абдоминальные мышцы, которые сильно нагружаются при фиксации ноги в воздухе. Single Leg Bridge может быть полезным для устранения дискомфорта в пояснице, потому что при регулярном и правильном выполнении данного упражнения оно укрепляет мышцы нижней части спины, а также ягодицы. ПРИМЕЧАНИЕ: Чтобы усложнить упражнение, выполняйте движения, не позволяя ягодицам касаться землиhttps://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/loop_149_1_left_20170112_140821.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/kalca/tekli-bacak-koprusu-149https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/cover_149_1_left__20161222_100823.pngTekli Bacak KöprüsüSingle Leg Bridge etkili bir şekilde kalçaları, bacakları, uyluk kaslarını, bel ve karın kaslarını çalıştıran egzersizdir. Hareket bacak havadayken yüksek miktarda dengeleme gerektirmekte ve eğer düzgün bir şekilde yapılırsa kalçayı sertleştirmekte, beli ve karın kaslarını güçlendirmektedir. Single Leg Bridge bel ağrılarının giderilmesinde yardımcı olabilir çünkü istikrarlı ve düzgün bir şekilde yapıldığında bel kaslarını güçlendirdiği gibi aynı zamanda kalça kaslarını da sertleştirir. NOT: Egzersizi biraz daha zorlu hale getirmek için hareketi kalçanız yere dokunmadan yapmaya çalışın.https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/loop_149_1_left_20170112_140821.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/الأرداف/جسر-الساق-الواحدة-149https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/cover_149_1_left__20161222_100823.pngجسر الساق الواحدةتمرين Single Leg Bridge عبارة عن تمرين يعمل بفاعلية على الأرداف والساقين والعضلات الثنائية وعضلات أسفل الظهر وعضلات البطن. عند أداء هذا التمرين بالطريقة الصحيحة فإنه يعمل على تقوية عضلات الفخذين وعضلات الظهر وينحت عضلات البطن، ويتطلب هذا التمرين في أدائه درجة ثبات أعلى عندما تكون الساقين في الهواء. يمكن أن يكون تمرين Single Leg Bridge مفيداً في تخفيف آلام أسفل الظهر لأنه عند أدائه بالطريقة الصحيحة باستمرار فإنه يعمل على تقوية عضلات أسفل الظهر وعضلات الأرداف أيضا. ملحوظة : لكي يكون التمرين أكثر قوة وتحدياً، قم بأداء الحركة بدون السماح للأرداف بلمس الأرض.https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/loop_149_1_left_20170112_140821.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/臀筋/シングルレッグブリッジ-149https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/cover_149_1_left__20161222_100823.pngシングルレッグブリッジSingle Leg Bridgeは臀部、脚、大腿二頭筋、下背、腹部に効果があるエクササイズです。 正確な動きができれば、腿の筋肉が鍛えられ、背中が強化され、腹筋を形作ることできるようになり、足が空中にある動きで安定性の向上が図れます。Single Leg Bridgeは終始正確に行えば下背と臀部の筋肉の強化される傾向があるため、下背の辛さを和らげる効果もあります。 注：このエクササイズの難易度をさらに上げるには、臀部が床に触れないようにしながら動いてください。https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/loop_149_1_left_20170112_140821.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/둔근/싱글-레그-브리지-149https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/cover_149_1_left__20161222_100823.png싱글 레그 브리지Single Leg Bridge는 엉덩이, 다리, 대퇴 이두근, 허리 및 복부에 효과적으로 작용하는 운동입니다. 이 동작을 올바르게 수행하면 허벅지 탄력, 등 강화 및 복근 만들기에 효과적이며, 다리가 공중에 떠 있을 때 더욱 안정적으로 운동을 수행할 수 있습니다. 일관되고 정확한 동작으로 Single Leg Bridge를 하면 허리 근육뿐만 아니라 엉덩이를 강화할 수 있기 때문에 허리 통증 완화에 도움이 됩니다. 참고: 한 단계 높은 동작을 하시고 싶다면 동작을 수행 시 엉덩이가 바닥에 닿지 않도록 하십시오.https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/loop_149_1_left_20170112_140821.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/posladki/unoszenie-bioder-z-jedna-noga-wyprostowana-149https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/cover_149_1_left__20161222_100823.pngUnoszenie bioder z jedną nogą wyprostowanąSingle Leg Bridge to ćwiczenie, które skutecznie trenuje pośladki, nogi, mięsień dwugłowy uda, dolną partię pleców oraz mięśnie brzucha. Ruch, jeżeli jest wykonany prawidłowo, wzmacnia uda, plecy i rzeźbi mięśnie brzucha, które silniej stabilizują ciało, gdy noga uniesiona jest w powietrzu. Ćwiczenie Single Leg Bridge może pomóc w zmniejszeniu odczuwanego dyskomfortu w dolnej partii pleców, ponieważ, gdy jest wykonywane regularnie i prawidłowo, wzmacnia zarówno mięśnie dolnej części pleców, jak i pośladki. UWAGA: aby zwiększyć trudność ćwiczenia, wykonuj je bez dotykania podłogi pośladkamhttps://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/loop_149_1_left_20170112_140821.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/臀肌/单腿桥式-149https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/cover_149_1_left__20161222_100823.png单腿桥式Single Leg Bridge是一项可以有效锻炼臀部、腿、股二头肌、下背部和腹部的运动。 如果能正确进行该运动，则能紧实大腿，增强背部并锻炼腹肌，这样当腿离地时身体会更稳定。 Single Leg Bridge可有助于缓解下背部不适，因为如果您坚持正确练习，它会加强下背部肌肉并紧实臀部。 注：为使该运动更具挑战性，在不允许臀部触地的情况下进行此运动https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/loop_149_1_left_20170112_140821.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/bilspieren/single-leg-bridge-149https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/cover_149_1_left__20161222_100823.pngSingle Leg BridgeDe single leg bridge is een oefening die effectief werkt op de bilspieren, benen, tweehoofdige dijspier, onderrug en buikspieren. De oefening, wanneer goed uitgevoerd, verstrakt de dijen, versterkt de rug en vormt de buikspieren, die meer stabilisatiewerk verrichten wanneer het been in de lucht is. De single leg bridge kan behulpzaam zijn bij het verlichten van ongemak in de onderrug want als ze consistent en correct wordt uitgevoerd, versterkt ze de onderrugspieren alsook de bilspieren. OPM.: Om de oefening uitdagender te maken, voer je de oefening uit zonder je billen de grond te laten raken.https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/loop_149_1_left_20170112_140821.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/sate/single-leg-bridge-149https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/cover_149_1_left__20161222_100823.pngSingle Leg BridgeSingle Leg-bron är en övning som ger effektiva resultat på rumpa, ben, femorala biceps, ländryggen och magmusklerna. När rörelsen utförs ordentligt tonar den låren, stärker rygger och formar magmusklerna, och ger förbättrat stabilitetsarbete när benen är i luften. Single Leg-bron kan lindra obehag i ländryggen för om den utförs konsekvent och korrekt, den har en tendens att stärka musklerna i ländryggen och rumpan. OBS: För att göra träningen mer utmanande, utför rörelsen utan att rumpan nuddar golvet.https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/loop_149_1_left_20170112_140821.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/balle/brostand-enkelt-ben-149https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/cover_149_1_left__20161222_100823.pngBrostand enkelt benEnkelt Benbro er en øvelse, som virker effektivt på balder, ben, lårets biceps, lænd og mave. Hvis bevægelsen udføres korrekt, tones lårene, styrkes ryggen, og formes mavemusklerne, hvilket giver stor stabilitet, når benene er i luften. Enkelt Benbro kan være effektiv til afhjælpning af ubehag i lænden, fordi den styrker lændens og baldernes muskler, hvis den udføres kontinuerligt og korrekt. BEMÆRK: For at gøre denne øvelse mere udfordrende, udfør bevægelsen uden at tillade at balderne berører underlaget.https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/loop_149_1_left_20170112_140821.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/pakarat/yhden-jalan-silta-149https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/cover_149_1_left__20161222_100823.pngYhden jalan siltaYhden jalan silta on harjoitus, joka treenaa tehokkaasti pakaroita, reisiä, reiden koukistajalihaksia, alaselkää ja vatsalihaksia. Jos liike toteutetaan oikein, se kiinteyttää reisiä, vahvistaa selkää ja muovaa vatsalihaksia, jotka vakauttavat kehoa jalan ollessa ilmassa. Yhden jalan sillasta voi olla apua alaselän kivun lievityksessä, koska oikein ja säännöllisesti tehtynä se vahvistaa alaselän lihaksia ja pakaroita. HUOMIO: Liikkeestä tulee haastavampi, jos et anna pakaroiden koskettaa lattiaa.https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/loop_149_1_left_20170112_140821.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/sete/enkeltbeinsbro-149https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/cover_149_1_left__20161222_100823.pngEnkeltbeinsbroEttbensbro er en øvelse som effektivt trener rumpe, ben, biceps femoris, nedre rygg og magemuskler. Når bevegelsen utføres riktig, toner den lårene, styrker ryggen og former magemusklene, som må jobbe for å stabilisere kroppen når benet er i luften. Ettbensbro kan hjelpe til med å minske ubehag i korsryggen, siden denne øvelsen gjerne styrker de nedre ryggmusklene i tillegg til rumpa når den utføres riktig og regelmessig. MERK: For å gjøre øvelsen mer utfordrende kan du utføre bevegelsen uten å la rumpa berøre bakken.https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/loop_149_1_left_20170112_140821.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/fesieri/podul-pe-un-singur-picior-149https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/cover_149_1_left__20161222_100823.pngPodul pe un singur piciorPodul pe un singur picior este un exercițiu care antrenează în mod eficient fesele, picioarele, bicepșii femurali, partea inferioară a spatelui și mușchii abdominali. Dacă este executat în mod corespunzător, acest exercițiu tonifiază coapsele, fortifică spatele și sculptează mușchii abdominali, care sunt supuși unui efort mare de stabilizare atunci când piciorul este în aer. Podul pe un singur picior poate ameliora disconfortul din partea inferioară a spatelui, deoarece dacă este efectuat în mod corect și consecvent, acest exercițiu întărește mușchii inferiori ai spatelui și fesele. NOTĂ: pentru a spori gradul de dificultate al exercițiului, efectuați mișcarea fără a permite feselor să atingă solulhttps://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/loop_149_1_left_20170112_140821.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/γλουτοι/γεφυρα-με-στηριξη-στο-ενα-ποδι-149https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/cover_149_1_left__20161222_100823.pngΓέφυρα με στήριξη στο ένα πόδιΗ Γέφυρα με ένα Πόδι είναι μια άσκηση που λειτουργεί αποτελεσματικά στους γλουτούς, τα πόδια, τον μηριαίο δικέφαλο, χαμηλά στην πλάτη και στους κοιλιακούς. Η άσκηση, εάν εκτελεστεί σωστά, τονώνει τους μηρούς, ενισχύει την πλάτη και σμιλεύει τους κοιλιακούς, η οποία εκτελεί μεγαλύτερη εργασία σταθεροποίησης, όταν το πόδι είναι στον αέρα. Η Γέφυρα με ένα Πόδι μπορεί να είναι χρήσιμη στην ανακούφιση της δυσφορίας στο κάτω μέρος της πλάτης γιατί αν γίνει συστηματικά και σωστά, τείνει να ενισχύει τους χαμηλότερους ραχιαίους μύες, καθώς και τους γλουτούς. ΣΗΜΕΙΩΣΗ: Για να κάνετε την άσκηση πιο δύσκολη, εκτελέστε την άσκηση χωρίς να επιτρέπετε οι γλουτοί να αγγίξουν το έδαφοςhttps://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/loop_149_1_left_20170112_140821.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/ग्लूट्स/सिंगल-लेग-ब्रिज-149https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/cover_149_1_left__20161222_100823.pngसिंगल लेग ब्रिजसिंगल लेग ब्रिज एक कसरत है जो कूल्हों, पैरों, फीमोरल बाइसेप्स, निचली पीठ और पेट पर प्रभावी रूप से कार्य करता है।. गतिविधि, अगर उचित रूप से कार्यान्वित की जाए, तो जंघाओं को सुदृढ़ करती है, पीठ को मजबूत करती हैं और पेट की मांसपेशियों को तराशती हैं जो जब पैर हवा में होता है, तब अधिक स्थिरता प्रदान करती है। सिंगल लेग ब्रिज निचली पीठ के दर्द से राहत देने में सहायक हो सकता है क्योंकि अगर नियमित और सही रूप से किया जाए तो यह कूल्हे के साथ-साथ निचली पीठ की मांसपेशियों को मजबूत करता है। टिप्पणी: कसरत को और चुनौतीपूर्ण बनाने के लिए, कूल्हे को जमीन से स्पर्श किये बिना गति को प्रदर्शित करें।https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/loop_149_1_left_20170112_140821.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/bokong/697-149https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/cover_149_1_left__20161222_100823.png697699https://p4ppullzone.b-cdn.net/api_v2/exercises/149/trainer_media/loop_149_1_left_20170112_140821.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/glutes/pulse-lunges-150https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/cover_150_1_left__20170209_103812.pngPulse LungesThis exercise, which is a variant of the classic side lunge, is ideal for toning the buttocks in a quick and effective manner. "Pulse Lunges" also help neuromuscular coordination and a general strengthening. By performing the movement correctly, you can stimulate the ankle, knee, hips and also involve the gluteus and quadriceps, with varying intensity according to the width of the step. This exercise is widely used as preparation in specific sports such as skiing and snowboarding, as well as all those disciplines that require great endurance/strength in the quadriceps muscles.https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/loop_150_1_left_20170209_103904.mp422017-02-09yesnoP4Phttps://passion4profession.net/it/esercizi/glutei/pulse-lunges-150https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/cover_150_1_left__20170209_103812.pngPulse LungesQuesto esercizio, che è una variante dei classici affondi frontali, è ideale per tonificare in maniera rapida ed efficace i glutei. I “Pulse Lunges” aiutano anche la coordinazione neuromuscolare e il potenziamento generale. Eseguendo il movimento correttamente, si riescono a stimolare caviglia, ginocchio, anca e a coinvolgere glutei e quadricipiti con intensità variabile a seconda dell'ampiezza del passo. Questo esercizio è molto utilizzato nella preparazione specifica di sport come sci e snowboard e in tutte quelle discipline che richiedono grande resistenza nei muscoli quadricipiti.https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/loop_150_1_left_20170209_103904.mp422017-02-09yesnoP4Phttps://passion4profession.net/es/ejercicios/gluteos/pulse-lunges-150https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/cover_150_1_left__20170209_103812.pngPulse LungesEste ejercicio, que es una variante de la clásica estocada lateral, es ideal para tonificar los glúteos de una manera rápida y eficaz. "Pulse Lunges" también ayuda a tu coordinación neuromuscular y al fortalecimiento general. Al realizar este movimiento correctamente, puedes estimular el tobillo, la rodilla, las caderas e incluso los glúteos y los cuádriceps, con intensidad variable según la anchura del paso. Este ejercicio se usa a menudo como preparación en deportes específicos como el esquí y el snowboarding, además de todas aquellas disciplinas deportivas que requieran una gran resistencia / fuerza en los músculos del cuádriceps.https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/loop_150_1_left_20170209_103904.mp422017-02-09yesnoP4Phttps://passion4profession.net/fr/exercices/fessiers/pulse-lunges-150https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/cover_150_1_left__20170209_103812.pngPulse LungesCet exercice, qui est une variante de la classique fente sur le côté, est idéal pour tonifier les fesses rapidement et efficacement. Les « Pulse Lunges » aident aussi à la coordination neuromusculaire et à un raffermissement général. En exécutant ce mouvement correctement, vous pouvez stimuler la cheville, le genou, les hanches et il implique également le fessier et les quadriceps, avec une intensité qui varie en fonction de la largeur du pas. Cet exercice est largement utilisé au cours de la préparation pour des sports spécifiques tels que le ski ou le snowboard ou toute autre discipline qui requiert une grande endurance / force dans les muscles quadriceps.https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/loop_150_1_left_20170209_103904.mp422017-02-09yesnoP4Phttps://passion4profession.net/de/uebungen/gesaß/pulse-lunges-150https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/cover_150_1_left__20170209_103812.pngPulse LungesDiese Übung, die eine Variante des klassischen Side Lunge ist, ist ideal für den schnellen und effektiven Muskelaufbau des Gesäßes. „Pulse Lunges“ helfen auch der neuromuskulären Koordination und sind gut für die allgemeine Stärkung. Bei richtiger Durchführung der Bewegung können Sie Ihre Knöchel, Knie und Hüften stimulieren und auch den Gluteus und Quadrizeps einbeziehen, je nach Größe des Schritts, mit unterschiedlicher Intensität. Diese Übung wird oft in Vorbereitung auf bestimmte Sportarten wie Skifahren und Snowboarden angewendet, sowie in all jenen Disziplinen, die große Ausdauer/Kraft in den Quadrizeps-Muskeln erfordern.https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/loop_150_1_left_20170209_103904.mp422017-02-09yesnoP4Phttps://passion4profession.net/pt/exercicios/gluteos/pulse-lunges-150https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/cover_150_1_left__20170209_103812.pngPulse LungesEste exercício, que é uma variação do agachamento lateral, é ideal para tonificar os glúteos de uma maneira rápida e eficaz. Os "Pulse Lunges" também auxiliam a coordenação neuromuscular e o fortalecimento em geral. Realizando o movimento corretamente, é possível estimular o tornozelo, o joelho, o quadril e também envolver os glúteos e o quadríceps com intensidade variando de acordo com a largura do passo. Este exercício é amplamente usado como preparação em esportes específicos, como esqui e snowboarding, bem como em todas as disciplinas que exigem muita resistência/força nos músculos quadríceps.https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/loop_150_1_left_20170209_103904.mp422017-02-09yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/ягодицы/pulse-lunges-150https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/cover_150_1_left__20170209_103812.pngPulse LungesЭто упражнение, являющееся вариантом классических боковых выпадов, идеально подходит для придания формы ягодицам быстрым и эффективным образом. Pulse Lunges также помогут улучшить нервно-мышечную координацию и оказывают общеукрепляющее воздействие. При правильном осуществлении данного движения, вы можете нагрузить лодыжки, колени, бедра, а также задействовать ягодичные и четырехглавые мышцы, выполняя упражнение с различной интенсивностью в зависимости от ширины шага. Это упражнение широко используется в качестве подготовительного в таких видах спорта, как катание на лыжах и сноуборде, а также во всех тех дисциплинах, которые требуют большой выносливости и силы четырехглавой мышцы.https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/loop_150_1_left_20170209_103904.mp422017-02-09yesnoP4Phttps://passion4profession.net/tr/egzersizler/kalca/pulse-lunges-150https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/cover_150_1_left__20170209_103812.pngPulse LungesKlasik yan akciğerin (side lunge) bir çeşidi olan bu egzersiz, hızlı ve etkili bir şekilde kalça tonusunu sağlamak için idealdir. “Pulse Lunges" ayrıca nöromusküler koordinasyon ve genel güçlendirmeye de yardımcı olur. Bu hareketi doğru bir şekilde yaparak ayak bileği, diz ve kalçayı, aynı zamanda kaba et ve kuadrisepsleri adım açıklığına göre değişen bir yoğunlukta uyarabilirsiniz. Bu egzersiz kayak ve kar kayağı gibi belirli sporlarda ve aynı zamanda kuadriseplerde fazla dayanım/güç gerektiren disiplinlerde hazırlık için yaygın bir şekilde kullanılmaktadır.https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/loop_150_1_left_20170209_103904.mp422017-02-09yesnoP4Phttps://passion4profession.net/ar/tamarin/الأرداف/pulse-lunges-150https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/cover_150_1_left__20170209_103812.pngPulse Lungesهذا التمرين هو عبارة عن تنويعة من تمرين side lunge التقليدي، وهو تمرين مثالي لتقوية الأرداف بطريقة سريعة وفعالة. كما أن تمرين "Pulse Lunges" يساعد أيضا في تعزيز التناسق العضلي العصبي وفي تقوية العضلات بشكل عام. عند أداء هذه الحركة بالطريقة الصحيحة يمكنك تحفيز الكاحل والركبة والأرداف وأيضاً وإشراك عضلات الأرداف وعضلات الفخذين الرباعية، مع تغيير شدة التمرين كي يتناسب مع عرض خطوة قدميك. يُستخدم هذا التمرين على نطاق واسع كتهيئة لبعض الرياضات المعينة مثل التزحلق والتزلج على الجليد، وأيضاً الرياضات التي تتطلب درجات عالية من قوة التحمل/القوة في عضلات الفخذين الرباعية.https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/loop_150_1_left_20170209_103904.mp422017-02-09yesnoP4Phttps://passion4profession.net/ja/exercises/臀筋/pulse-lunges-150https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/cover_150_1_left__20170209_103812.pngPulse Lungesこのエクササイズはよく知られているサイドランジの一種で、素早く効果的に臀部の筋肉を鍛えるのに最適です。また、「Pulse Lunges」は神経筋の調整や一般的な体の強化にも役立ちます。ステップの幅次第で強度の度合いを変えられますが、正しい動きができれば足首や膝、腰回りを刺激することが可能で、殿筋や四頭筋も鍛えられます。 このエクササイズは、スキーやスノーボードをはじめとした四頭筋の持久力や強さが必要なあらゆるスポーツをする際の準備運動とてよく行われています。https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/loop_150_1_left_20170209_103904.mp422017-02-09yesnoP4Phttps://passion4profession.net/ko/exercises/둔근/pulse-lunges-150https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/cover_150_1_left__20170209_103812.pngPulse Lunges고전적 사이드 런지의 변형인 이 운동은 신속하고 효과적인 방식으로 엉덩이를 탄력 있게 해 주는데 이상적입니다. "Pulse Lunges"는 또한 신경 근육 조정과 일반적인 근력 강화에 도움이 됩니다. 이 동작을 바르게 수행함으로써 발목, 무릎, 엉덩이를 자극할 수 있고 또한 보폭에 따라 다양한 강도로 대둔근과 대퇴사두근도 단련할 수 있습니다. 이 운동은 대퇴사두근에 지구력과 힘을 많이 요구하는 훈련뿐만 아니라, 스키와 스노보드 등과 같은 특정 스포츠를 위한 준비운동으로서도 널리 사용됩니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/loop_150_1_left_20170209_103904.mp422017-02-09yesnoP4Phttps://passion4profession.net/pl/cwiczenia/posladki/pulse-lunges-150https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/cover_150_1_left__20170209_103812.pngPulse LungesĆwiczenie to, będące odmianą klasycznego wykroku bocznego, jest idealne do wzmocnienia pośladków w szybki i skuteczny sposób. Ćwiczenie „Pulse Lunges” poprawia również koordynację nerwowo-mięśniową i przyczynia się do ogólnego wzmocnienia. Wykonując ruch prawidłowo, można stymulować kostkę, kolano, biodra, a także angażować mięsień pośladkowy i mięsień czworogłowy ze zmienną intensywnością w zależności od długości kroku. Ćwiczenie to jest często stosowane jako przygotowanie do konkretnych sportów, takich jak jazda na nartach i na snowboardzie, jak również we wszystkich dyscyplinach wymagających ogromnej wytrzymałości/siły mięśni czworogłowych.https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/loop_150_1_left_20170209_103904.mp422017-02-09yesnoP4Phttps://passion4profession.net/zh/exercises/臀肌/pulse-lunges-150https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/cover_150_1_left__20170209_103812.pngPulse Lunges这项锻炼是经典侧弓步的另一种变化形式，是快速、有效臀部美型的理想方法。 “Pulse Lunges”还有助于神经肌肉的协调以及整体强化。通过正确地运动，可以刺激踝、膝、髋，以及臀肌和四头肌，强度根据步幅宽度而不同。 这项锻炼广泛用于具体运动的准备活动，如滑雪和滑雪板运动，以及那些需要很大的四头肌耐力/强度的活动范围。https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/loop_150_1_left_20170209_103904.mp422017-02-09yesnoP4Phttps://passion4profession.net/nl/oefeningen/bilspieren/pulse-lunges-150https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/cover_150_1_left__20170209_103812.pngPulse LungesDeze oefening, welke een variant is van de klassieke side lunge, is ideaal voor het verstevigen van de bilspieren op een snelle en effectieve manier. "Pulse Lungles" verbeteren ook de neuromusculaire coördinatie en algemene versterking. Door deze oefening juist uit te voeren kan je de enkel, knie en heupen stimuleren en ook de bilspieren en quadriceps erbij betrekken, met variërende intensiteit volgens de breedte van de stap. Deze oefening wordt veel gebruikt als voorbereiding in specifieke sporten zoals skiën en snowboarden, zowel als alle disciplines die grote uithouding/kracht van de quadricepsspieren vragen.https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/loop_150_1_left_20170209_103904.mp422017-02-09yesnoP4Phttps://passion4profession.net/sv/ovningar/sate/puls-utfall-150https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/cover_150_1_left__20170209_103812.pngPuls-utfallDenna övning, som är en variant av den klassiska sidoutfall, är idealisk för trimning av skinkorna på ett snabbt och effektivt sätt. Puls-utfall" hjälper också neuromuskulär koordination och allmän styrketräning. Genom att utföra rörelsen rätt, kan du stimulera vrist, knä, höfter och även omfatta sätesmusklen och fyrhövdade lårmuskeln med varierande intensitet anpassat till längden på steget. Denna övning är ofta använd som uppvärmning i speciella sporter såsom skidåkning och snowboardåkning, liksom alla de discipliner som kräver stor uthållighet/styrka i lårmusklerna.https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/loop_150_1_left_20170209_103904.mp422017-02-09yesnoP4Phttps://passion4profession.net/da/ovelser/balle/pulse-lunges-150https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/cover_150_1_left__20170209_103812.pngPulse LungesDenne øvelse, som er en variant af den klassiske side lunge, er ideel for at stramme balderne på en hurtig og effektiv måde. "Pulse Lunges" hjælper også på neuromuskular koordination og en generel styrkelse. Når du udfører bevægelserne korrekt, kan du stimulere ankel, knæ, hofter og også involvere gluteus og quadriceps, med varierende intensitet i forhold til bredden af dette trin. Denne øvelse er bredt benyttet som forberedelse i specifikke sport såsom ski og snowboarding såvel som alle de discipliner der kræver stor udholdenhed/styrke i quadriceps musklerne.https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/loop_150_1_left_20170209_103904.mp422017-02-09yesnoP4Phttps://passion4profession.net/fi/liikkeet/pakarat/askelkyykyt-150https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/cover_150_1_left__20170209_103812.pngAskelkyykytTämä harjoitus, joka on muunnelma klassisesta sivukyykystä on ideaali pakaroiden nopeaan ja tehokkaaseen treenaamiseen. Askelkyykyt myös auttavat hermokoordinaatiota ja yleistä vahvuutta. Suorittamalla liikkeen oikein, voit stimuloida nilkkaa, polvea, lantiota ja siinä samalla myös suurta pakaralihasta ja nelipäistä reisilihasta. Intensiteetti vaihtelee askeleen koon mukaan. Tätä liikettä käytetään laajalti kun valmistaudutaan tiettyihin urheilulajeihin kuten hiihtoon tai lumilautailuun. Tämän lisäksi kaikki lajit, jotka vaativat kestävyyttä ja voimaa nelipäiseltä reisilihakselta.https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/loop_150_1_left_20170209_103904.mp422017-02-09yesnoP4Phttps://passion4profession.net/nb/ovelser/sete/knebøy-150https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/cover_150_1_left__20170209_103812.pngKnebøyDenne øvelsen er en variant av de klassiske sideknebøyene, og er ideell til å stramm rumpen raskt og effektivt. "Knebøy" hjelper også å forbedre dine nevromuskulære koordinasjonsevner og styrker kroppen generelt. Når du utfører denne øvelsen riktig kan du stimulere ankelen, kneet, hoftene, så vel som setemusklene og lårmusklene i forskjellige intensivitetsgrader, alt etter hvor lang avstand du har mellom føttene. Denne øvelsen blir bredt brukt under forberedelsene ved en rekke sportsgrener som ski og snøbrett, så vel som alle disipliner som krever utholdenhet/styrke i lårmusklene.https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/loop_150_1_left_20170209_103904.mp422017-02-09yesnoP4Phttps://passion4profession.net/ro/exercitii/fesieri/fandari-cu-pulsare-150https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/cover_150_1_left__20170209_103812.pngFandări cu pulsareAcest exercițiu, care este o variantă a fandării laterale clasice, este ideal pentru tonifierea rapidă și eficientă a feselor. „Fandările cu pulsare” ajută, de asemenea, la coordonarea neuromusculară și au un efect de consolidare generală. Prin efectuarea corectă a mișcării, puteți stimula gleznele, genunchii, șoldurile și, de asemenea, antrena mușchii fesieri și cvadricepșii, cu o intensitatea variabilă în funcție de lățimea pasului. Acest exercițiu este utilizat pe scară largă în calitate de exercițiu de pregătire în sporturi specifice, cum ar fi schiul și snowboarding-ul, precum și în toate disciplinele care necesită o rezistență/forță mare în mușchii cvadricepși.https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/loop_150_1_left_20170209_103904.mp422017-02-09yesnoP4Phttps://passion4profession.net/el/askiseis/γλουτοι/εντονο-βαθυ-καθισμα-150https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/cover_150_1_left__20170209_103812.pngΈντονο Βαθύ ΚάθισμαΑυτή η άσκηση, η οποία είναι μια παραλλαγή του κλασικού πλευρικού βαθύ καθίσματος, είναι ιδανικό για την τόνωση των γλουτών με ένα γρήγορο και αποτελεσματικό τρόπο. Το "Έντονο Βαθύ Κάθισμα" βοηθάει επίσης στον νευρομυϊκό συντονισμό και στην γενική ενίσχυση. Με την σωστή εκτέλεση της κίνησης, μπορείτε να τονώσετε τον αστράγαλο, το γόνατο, τα ισχία και περιλαμβάνει επίσης τους γλουτιαίους και τετρακέφαλους, με μεταβαλλόμενη ένταση, ανάλογα με το πλάτος της άσκησης . Αυτή η άσκηση χρησιμοποιείται ευρέως ως ζέσταμα σε συγκεκριμένα αθλήματα όπως σκι και σνόουμπορντ, καθώς και σε όλους εκείνους τους κλάδους που απαιτούν μεγάλη αντοχή/δύναμη στους τετρακέφαλους μύες.https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/loop_150_1_left_20170209_103904.mp422017-02-09yesnoP4Phttps://passion4profession.net/hi/vyayam/ग्लूट्स/पल्स-लंग्स-150https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/cover_150_1_left__20170209_103812.pngपल्स लंग्सयह व्यायाम है, जो क्लासिक पक्ष की एक प्रकार की छलांग है,जो नितंबों की टोनिंग के लिए आदर्श और प्रभावी है। "पल्स लंग्स" न्यूरो मैस्कुलर समन्वय और एक सामान्य मज़बूती बनाने में भी मदद करता है। सही ढंग से हरकत का प्रदर्शन करके, आप टखने, घुटने, हिप्स को संतुलित करने के साथ ग्लूटेुस और क्वाड्रिसेप्स, कदम की चौड़ाई के अनुसार तीव्रता के साथ कर सकते हैं। इस अभ्यास का विशिष्ट खेल स्कीइंग और स्नोबोर्डिंग में उपयोग होता है, साथ ही उन सभी क्वाड्रिसेप्स माँसपेशी अभ्यासों जिनमें ख़ास धीरज / शक्ति की आवश्यकता होती है की तैयारी के रूप में प्रयोग किया जाता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/loop_150_1_left_20170209_103904.mp422017-02-09yesnoP4Phttps://passion4profession.net/id/latihan/bokong/703-150https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/cover_150_1_left__20170209_103812.png703705https://p4ppullzone.b-cdn.net/api_v2/exercises/150/trainer_media/loop_150_1_left_20170209_103904.mp422017-02-09yesnoP4Phttps://passion4profession.net/en/exercises/glutes/crisscross-hip-extension-152https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/cover_152_1_left__20161222_105535.pngCrisscross Hip ExtensionThe crisscross hip extension is one of the best exercises for thighs and glutes. This move also targets the hip extensors, which are some of your strongest muscles. It also works your hamstrings, glutes, and core. By doing this exercise regularly, you'll build stronger legs and keep your hips flexible.https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/loop_152_1_left_20170112_141422.mp422017-01-12yesnoP4Phttps://passion4profession.net/it/esercizi/glutei/estensione-dell-anca-con-incrocio-152https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/cover_152_1_left__20161222_105535.pngEstensione dell'anca con incrocioLa crisscross hip extension è uno dei migliori esercizi per le cosce e i glutei. Questo movimento è concentrato sugli estensori delle anche, che sono tra i tuoi muscoli più forti. Agisce anche sui tendini posteriori del ginocchio, sui glutei e sui muscoli del core. Se fai quest’esercizio regolarmente, rinforzerai le tue gambe e manterrai la flessibilità delle tue anche.https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/loop_152_1_left_20170112_141422.mp422017-01-12yesnoP4Phttps://passion4profession.net/es/ejercicios/gluteos/extension-de-caderas-con-entrecruzamiento-152https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/cover_152_1_left__20161222_105535.pngExtensión de caderas con entrecruzamientoLa patada cruzada es uno de los mejores ejercicios que existen para los muslos y los glúteos. Este movimiento también se centra en los extensores de la cadera, que representan algunos de los músculos más fuertes que tenemos. También funciona en los femorales, los glúteos y el “core”. Haciendo este ejercicio con regularidad, conseguirás unas piernas más fuertes y unas caderas flexibles.https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/loop_152_1_left_20170112_141422.mp422017-01-12yesnoP4Phttps://passion4profession.net/fr/exercices/fessiers/extension-de-la-hanche-criss-cross-152https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/cover_152_1_left__20161222_105535.pngExtension de la hanche + criss-crossCet exercice est l'un des meilleurs pour les cuisses et les muscles fessiers. Ce mouvement cible en outre les extenseurs de la hanche, qui comptent parmi les muscles les plus forts. Il exerce également vos tendons ischio-jambiers, vos muscles fessiers et votre torse. En pratiquant régulièrement cet exercice, vous renforcerez vos jambes et entretiendrez la souplesse de vos hanches.https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/loop_152_1_left_20170112_141422.mp422017-01-12yesnoP4Phttps://passion4profession.net/de/uebungen/gesaß/beinruckheben-uber-kreuz-152https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/cover_152_1_left__20161222_105535.pngBeinrückheben über KreuzDas Beinrückheben über Kreuz (Crisscross Hip Extension) ist eine der besten Übungen für die vorderseitige Oberschenkelmuskulatur und die Gesäßmuskeln. Bei dieser Bewegung werden auch die Hüftstrecker einbezogen, die zu den stärksten Muskeln gehören. Sie kräftigt auch die rückseitige Oberschenkelmuskulatur, Gesäß- und Rumpfmuskulatur. Wenn Sie diese Übung regelmäßig machen, erhalten Sie kräftigere Beine und halten Ihre Hüfte flexibel.https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/loop_152_1_left_20170112_141422.mp422017-01-12yesnoP4Phttps://passion4profession.net/pt/exercicios/gluteos/extensao-cruzada-do-quadril-152https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/cover_152_1_left__20161222_105535.pngExtensão cruzada do quadrilA extensão de quadril cruzado é um dos melhores exercícios para as coxas e glúteos. Este movimento também tem como alvo os extensores do quadril, que são alguns dos seus músculos mais fortes. Ele também trabalha os isquiotibiais, glúteos, e core. Ao fazer este exercício regularmente, você desenvolverá pernas mais fortes e manterá seus quadris flexíveis.https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/loop_152_1_left_20170112_141422.mp422017-01-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/ягодицы/махи-ногои-из-стороны-в-сторону-с-упором-на-руки-и-колени-152https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/cover_152_1_left__20161222_105535.pngМахи ногой из стороны в сторону с упором на руки и колениПерекрестное вытягивание бедер — одно из лучших упражнений для бедер и ягодиц. Цель этого движения — это также тренировка ваших мышц-разгибателей бедер, которые являются одними из ваших самых сильных мышц. Оно также тренирует ваши бицепсы бедер, ягодицы и туловище. Регулярно выполняя это упражнение, вы сделаете ноги сильными и сохраните бедра гибким.https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/loop_152_1_left_20170112_141422.mp422017-01-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/kalca/capraz-kalca-uzatma-152https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/cover_152_1_left__20161222_105535.pngÇapraz kalça uzatmaÇapraz kalça uzatımı, uyluklar ve kalça kasları için en iyi egzersizlerden biridir. Bu hareket ayrıca en güçlü kaslarınızdan biri olan kalça ekstansörlerinizi hedefler. Ayrıca dizardı kirişinizi, kalça ve karın kaslarınızı çalıştırır. Bu egzersizi düzenli yaparak, daha güçlü bacaklara sahip olacak ve kalçalarınızı esnek tutacaksınız.https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/loop_152_1_left_20170112_141422.mp422017-01-12yesnoP4Phttps://passion4profession.net/ar/tamarin/الأرداف/تمديد-الأرداف-المتعاكس-152https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/cover_152_1_left__20161222_105535.pngتمديد الأرداف المتعاكستمرين crisscross hip extension هو أحد أفضل التمارين لعضلات الفخذ والأرداف. كما تستهدف هذه الحركة أيضاً العضلة الباسطة الوركية‏ وهي من أقوى عضلات الجسم. هذا بالإضافة إلى عضلة الفخذ الخلفية وعضلات الأرداف والعضلات الأساسية. عند أداء هذا التمرين بانتظام سوف تقوم ببناء ساقين أكثر قوة مع المحافظة على مرونة الوركين.https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/loop_152_1_left_20170112_141422.mp422017-01-12yesnoP4Phttps://passion4profession.net/ja/exercises/臀筋/crisscross-hip-extension-152https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/cover_152_1_left__20161222_105535.pngCrisscross Hip Extensionクリスクロスヒップエクステンションはももと臀筋に最も効果的な運動のひとつです。また、この運動は人間の最も強い筋肉の一部である臀部の伸筋も鍛えます。大腿屈筋、臀筋、コアマッスルも鍛えられます。この運動を定期的に行うと、脚の強度と臀部の柔軟性が得られます。https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/loop_152_1_left_20170112_141422.mp422017-01-12yesnoP4Phttps://passion4profession.net/ko/exercises/둔근/크리스크로스-힙-익스텐션-152https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/cover_152_1_left__20161222_105535.png크리스크로스 힙 익스텐션크리스크로스 힙 익스텐션은 허벅지와 둔근을 위한 최고의 운동 중 하나입니다. 이 동작은 가장 강한 근육 중 하나인 고관절 신전근도 사용합니다. 또한, 햄스트링, 둔근 및 코어도 자극합니다. 이 운동을 규칙적으로 실시하면, 다리의 근력이 향상하고 엉덩이의 유연성도 증가합니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/loop_152_1_left_20170112_141422.mp422017-01-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/posladki/unoszenie-nogi-po-skosie-w-kleku-podpartym-152https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/cover_152_1_left__20161222_105535.pngUnoszenie nogi po skosie w klęku podpartymCrisscross hip extension to jedno z najlepszych ćwiczeń na uda i pośladki. Ruch ten skupia się również na prostownikach stawu biodrowego, które są jednymi z najsilniejszych mięśni. Wprawia w ruch także mięśnie grupy tylnej uda, mięśnie pośladkowe i głębokie. Wykonując to ćwiczenie regularnie, można zbudować silniejsze nogi i utrzymać odpowiednią ruchomość bioder.https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/loop_152_1_left_20170112_141422.mp422017-01-12yesnoP4Phttps://passion4profession.net/zh/exercises/臀肌/十字交叉髋部扩展-152https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/cover_152_1_left__20161222_105535.png十字交叉髋部扩展交叉伸髋是针对大腿和臀大肌的最好的锻炼之一。这一动作也定位在伸展肌，它们是您最强壮的肌肉的一部分。它也能锻炼到股后肌群、臀大肌和核心肌肉群。通过定期完成这一锻炼，您将会塑造更强壮的双腿并保持臀部的灵活性。https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/loop_152_1_left_20170112_141422.mp422017-01-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/bilspieren/crisscross-hip-extension-152https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/cover_152_1_left__20161222_105535.pngCrisscross hip-extensionDe crisscross hip extension is een van de beste oefeningen voor de dijen en de bilspieren. Deze oefening richt zich ook op een van je sterkste spieren, de strekspieren in de heup. Het traint ook je hamstrings, bilspieren en core. Door deze oefening regelmatig te doen zal je sterkere benen ontwikkelen en je heupen flexibel houden.https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/loop_152_1_left_20170112_141422.mp422017-01-12yesnoP4Phttps://passion4profession.net/sv/ovningar/sate/korsande-hoftrorelse-152https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/cover_152_1_left__20161222_105535.pngKorsande höftrörelseDen här korsande höftrörelsen är en av de bästa övningarna för lår och skinkor. Rörelsen riktar sig även till höftsträckarmusklerna, vilka är några av dina starkaste muskler. Den stärker även baksidan av låren, skinkorna och magmusklerna. Genom att göra den här övningen regelbundet bygger du starkare ben och håller dina höfter flexibla.https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/loop_152_1_left_20170112_141422.mp422017-01-12yesnoP4Phttps://passion4profession.net/da/ovelser/balle/krydsløft-hofteekstension-152https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/cover_152_1_left__20161222_105535.pngKrydsløft hofteekstensionKryds-hoftestræk er én af de bedste øvelser for lår og balder. Bevægelsen påvirker også hoftestrækkerne, som er nogle af de stærkeste muskler. Den virker også på haser, balder og de dybtliggende muskler. Ved at udføre denne øvelse regelmæssigt, opbygger du stærkere ben, og holder du dine hofter fleksible.https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/loop_152_1_left_20170112_141422.mp422017-01-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/pakarat/lantion-ojennus-ristiin-152https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/cover_152_1_left__20161222_105535.pngLantion ojennus ristiinLantion ojennus ristiin in yksi parhaista harjoituksista reisille ja pakaroille. Tämä liike aktivoi myös lantion ojentajalihaksia, jotka ovat yksiä vahvimmista lihaksistasi. Se treenaa lisäksi reiden koukistajia, pakaroita ja keskivartalon syviä lihaksia. Tekemällä tätä liikettä säännöllisesti saat vahvemmat reidet ja pidät lantiosi joustavana.https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/loop_152_1_left_20170112_141422.mp422017-01-12yesnoP4Phttps://passion4profession.net/nb/ovelser/sete/skra-benløft-152https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/cover_152_1_left__20161222_105535.pngSkrå benløftCrisscross hofteløftet er en av de beste øvelsene for lår og setemuskler. Denne øvelsen tar også godt på hoftetrekkeren, som er noen av de sterkeste musklene vi har. Den setter også bakside lår, setemuskler og core-muskulaturen i arbeid. Ved å gjøre denne øvelsen jevnlig vil du bygge sterkere bein og holde hoften fleksibel.https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/loop_152_1_left_20170112_141422.mp422017-01-12yesnoP4Phttps://passion4profession.net/ro/exercitii/fesieri/miscari-de-zigzag-ale-soldului-152https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/cover_152_1_left__20161222_105535.pngMișcări de zigzag ale șolduluiMișcările de zigzag ale șoldului reprezintă unele dintre cele mai bune exerciții pentru coapse și fese. Aceste mișcări pun în funcțiune și mușchii extensori ai șoldului, care reprezintă unii dintre cei mai puternici mușchi. Acest exercițiu vă antrenează, de asemenea, mușchii posteriori ai coapselor, fesele și mușchii trunchiului. Dacă veți face acest exercițiu în mod regulat, picioarele dvs. vor deveni mai puternice, iar șoldurile își vor păstra flexibilitatea.https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/loop_152_1_left_20170112_141422.mp422017-01-12yesnoP4Phttps://passion4profession.net/el/askiseis/γλουτοι/σταυρωτη-εκταση-ισχυου-152https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/cover_152_1_left__20161222_105535.pngΣταυρωτή έκταση ισχύουΟι πλάγιες εκτάσεις ισχίων είναι μία από τις καλύτερες ασκήσεις για τους μηρούς και γλουτούς. Αυτή η κίνηση στοχεύει επίσης τους μυς των ισχίων που είναι από τους πιο δυνατούς μυς σας. Δουλεύει επίσης τους ιγνυακούς τένοντες, τους γλουτούς και τον κορμό σας. Κάνοντας αυτή την άσκηση τακτικά, θα χτίσετε δυνατότερα πόδια και θα διατηρήσετε τα ισχία σας ευλύγιστα.https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/loop_152_1_left_20170112_141422.mp422017-01-12yesnoP4Phttps://passion4profession.net/hi/vyayam/ग्लूट्स/क्रिसक्रोस-हिप-एक्सटेंशन-152https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/cover_152_1_left__20161222_105535.pngक्रिसक्रोस हिप-एक्सटेंशनCrisscross hip extension जांघों और कूल्हों के लिए एक बहुत अच्छा व्यायाम है। यह व्यायाम hip extensors पर भी काम करता है जो आपके शरीर की सबसे मज़बूत मांसपेशियों में से एक हैं। यह आपकी हैमस्ट्रिंग, कूल्हों और कोर मसल्स पर भी असर डालता है। इस व्यायाम को नियमित रूप से कर के आप अपनी टांगों को मज़बूत बना सकते हैं और अपने कूल्हों को लचीला रख सकते हैं।https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/loop_152_1_left_20170112_141422.mp422017-01-12yesnoP4Phttps://passion4profession.net/id/latihan/bokong/709-152https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/cover_152_1_left__20161222_105535.png709711https://p4ppullzone.b-cdn.net/api_v2/exercises/152/trainer_media/loop_152_1_left_20170112_141422.mp422017-01-12yesnoP4Phttps://passion4profession.net/en/exercises/glutes/switch-sides-153https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/cover_153_1_left__20170206_141056.pngSwitch SidesThis exercise engages the glutes and hamstrings. It requires full body coordination, which helps strengthen your core. It's one of the best butt exercises out there, and requires no equipment. You can include it in your leg training routine or use it as a warm up. For best results, perform this exercise at the end of your workout routine when the muscles are fatigued.https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/loop_153_1_left_20170120_104130.mp422017-01-20yesnoP4Phttps://passion4profession.net/it/esercizi/glutei/slanci-posteriori-incrociati-153https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/cover_153_1_left__20170206_141056.pngSlanci posteriori incrociatiQuesto esercizio interessa i glutei e le cosce. Richiede la coordinazione di tutto il corpo, perciò rafforza anche il core. Questo è uno degli esercizi migliori che esistano per i glutei, e non richiede alcuna attrezzatura. Puoi inserirlo negli esercizi per le gambe o utilizzarlo come esercizio di riscaldamento. Per risultati insuperabili, esegui l’esercizio alla fine del tuo allenamento quando i muscoli sono più affaticati.https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/loop_153_1_left_20170120_104130.mp422017-01-20yesnoP4Phttps://passion4profession.net/es/ejercicios/gluteos/cambio-de-lados-153https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/cover_153_1_left__20170206_141056.pngCambio de ladosEste ejercicio trabaja los glúteos y los isquiotibiales. Requiere coordinación de todo el cuerpo, lo que ayuda a fortalecer el centro. Es uno de los mejores ejercicios y no requiere ningún equipo. Puedes incluirlo en tu rutina de entrenamiento de piernas o utilizarlo como calentamiento. Para obtener los mejores resultados, realiza este ejercicio al final de la rutina de entrenamiento, cuando los músculos están fatigados.https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/loop_153_1_left_20170120_104130.mp422017-01-20yesnoP4Phttps://passion4profession.net/fr/exercices/fessiers/cotes-alternes-153https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/cover_153_1_left__20170206_141056.pngCôtés alternésCet exercice fait appel aux muscles fessiers et ischio-jambiers. Il nécessite une coordination de tout le corps, ce qui aide à renforcer votre tronc. C'est un des meilleurs exercices qui soient pour les fessiers, et il ne demande aucun équipement. Vous pouvez l'inclure à votre routine d'entraînement des jambes ou l'utiliser comme échauffement. Pour de meilleurs résultats, effectuez cet exercice à la fin de votre routine d'entraînement, lorsque les muscles sont fatigués.https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/loop_153_1_left_20170120_104130.mp422017-01-20yesnoP4Phttps://passion4profession.net/de/uebungen/gesaß/seite-wechseln-153https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/cover_153_1_left__20170206_141056.pngSeite wechselnIn dieser Übung trainieren Sie die Gesäßmuskulatur und hinteren Oberschenkelmuskeln. Hier ist volle Körperkoordinierung gefragt, die zur Stärkung Ihrer Körpermitte beiträgt. Diese Übung gehört zu den besten für die Gesäßmuskulatur und erfordert keine Trainingsausrüstung. Schließen Sie sie in Ihr Beintraining ein oder nutzen Sie sie beim Aufwärmen. Für beste Ergebnisse führen Sie diese Übung am Ende Ihrer Trainingseinheit durch, wenn die Muskeln ermüdet sind.https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/loop_153_1_left_20170120_104130.mp422017-01-20yesnoP4Phttps://passion4profession.net/pt/exercicios/gluteos/alternancia-de-lados-153https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/cover_153_1_left__20170206_141056.pngAlternância de LadosEste exercício envolve os glúteos e os isquiotibiais. Ele exige coordenação total do corpo, o que ajuda a fortalecer seu núcleo. É um dos melhores exercícios que existem para os glúteos e não exige equipamentos. Você pode incluí-lo em sua rotina de treino de pernas ou usá-lo como aquecimento. Para os melhores resultados, realize esse exercício no final da sua rotina de treinamento, quando os músculos estão fadigados.https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/loop_153_1_left_20170120_104130.mp422017-01-20yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/ягодицы/смена-сторон-153https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/cover_153_1_left__20170206_141056.pngСмена сторонЭто упражнение укрепляет ягодичные мышцы и мышцы задней поверхности бедра. Оно требует координации всего тела, которая помогает укрепить ваше туловище. Это одно из лучших упражнений для ягодичных мышц, которое не требует никакого оборудования. Можно включить его в регулярную программу тренировки ног или использовать для разминки. Для достижения наилучших результатов выполняйте это упражнение в конце вашей обычной программы тренировки, когда мышцы устанут.https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/loop_153_1_left_20170120_104130.mp422017-01-20yesnoP4Phttps://passion4profession.net/tr/egzersizler/kalca/tarafları-degistirmek-153https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/cover_153_1_left__20170206_141056.pngTarafları değiştirmekBu egzersiz, kalça ve hemstring kaslarını çalıştırır. Tam bir vücut koordinasyonu sağlar ve karnınızın güçlenmesine yardımcı olur. Kalça egzersizleri arasında en iyilerinden biridir ve ayrıca hiçbir alet gerektirmez. Bunu bacak çalıştırma rutininize dahil edebilirsiniz veya ısınmak için kullanabilirsiniz. En iyi sonuçlar için bu egzersizi antrenman rutininizin sonunda, kaslar yorgunken uygulayın.https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/loop_153_1_left_20170120_104130.mp422017-01-20yesnoP4Phttps://passion4profession.net/ar/tamarin/الأرداف/تبديل-الجوانب-153https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/cover_153_1_left__20170206_141056.pngتبديل الجوانبهذا التمرين يشرك كلا من عضلات المؤخرة وأوتار الركبة. وهو يتطلب تنسيقا في الجسم بالكامل، وهذا ما يساعد في تقوية الوسط. إنه واحد من أفضل تمارين المؤخرة المتواجدة، وهو لا يتطلب أية معدات. يمكنك إدخال هذا التمرين أثناء تمرين رجليك أو استخدامه للتحمية. للحصول على أفضل النتائج، قم بتنفيذ هذا التمرين في نهاية جولة التمرين عندما تكون العضلات متعبة.https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/loop_153_1_left_20170120_104130.mp422017-01-20yesnoP4Phttps://passion4profession.net/ja/exercises/臀筋/スイッチサイド-153https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/cover_153_1_left__20170206_141056.pngスイッチサイドこの運動は臀部と大腿屈筋を鍛えます。全身のコーディネーションが必要で、コアの強化に効果があります。最も優れた臀部の運動の1つで、器具を必要としません。足のトレーニングルーティンの一部として、またはウォームアップに使えます。最高の結果を得るには、トレーニングルーティンの最後の筋肉が披露している状態でこの運動を行ってください。https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/loop_153_1_left_20170120_104130.mp422017-01-20yesnoP4Phttps://passion4profession.net/ko/exercises/둔근/스위치-사이드-153https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/cover_153_1_left__20170206_141056.png스위치 사이드이 운동은 둔근과 햄스트링을 자극합니다. 전신 협응을 요하는 운동으로서 코어를 강화시킵니다. 이 운동은 최고의 엉덩이 운동 중 하나이며 어떠한 장비도 필요 없습니다. 다리 운동 루틴에 포함시키거나 준비 운동으로 사용할 수 있습니다. 근육이 피로해지는 운동 루틴 마지막에 이 운동을 실시하면 최상의 결과를 얻을 수 있습니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/loop_153_1_left_20170120_104130.mp422017-01-20yesnoP4Phttps://passion4profession.net/pl/cwiczenia/posladki/switch-sides-153https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/cover_153_1_left__20170206_141056.pngSwitch SidesTo ćwiczenie angażuje pośladki i mięśnie grupy tylnej uda. Wymaga koordynacji całego ciała, co pomaga wzmocnić mięśnie głębokie. Jest jednym z najlepszych ćwiczeń na pośladki, jakie istnieją, i nie wymaga żadnego dodatkowego sprzętu. Można je uwzględnić w swoim codziennym treningu nóg bądź wykorzystać jako rozgrzewkę. Aby uzyskać najlepsze efekty, należy wykonywać to ćwiczenie pod koniec codziennego treningu, gdy mięśnie są zmęczone.https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/loop_153_1_left_20170120_104130.mp422017-01-20yesnoP4Phttps://passion4profession.net/zh/exercises/臀肌/转换边侧-153https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/cover_153_1_left__20170206_141056.png转换边侧这个练习锻炼臀肌和腿筋。它需要全身协调，这将有助于增强你的核心力量。这是最佳的臀部练习之一，并且无需设备。你可以将其包括在你的腿部训练例程中或使用它作为一个热身。为了达到最佳效果，在你日常锻炼结束、当肌肉疲劳时进行这项锻炼。https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/loop_153_1_left_20170120_104130.mp422017-01-20yesnoP4Phttps://passion4profession.net/nl/oefeningen/bilspieren/switch-sides-153https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/cover_153_1_left__20170206_141056.pngSwitch SidesDeze oefening activeert de bilspieren en hamstrings. Het vereist volledige lichaamscoördinatie, die je core helpt te versterken. Het is een van de beste bilspieroefeningen die er is, en je hebt geen materiaal nodig. Je kan de oefening toevoegen aan je beentrainingsroutine of gebruiken als opwarming. Voor het beste resultaat voer je de oefening uit aan het einde van je trainingsroutine wanneer de spieren vermoeid zijn.https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/loop_153_1_left_20170120_104130.mp422017-01-20yesnoP4Phttps://passion4profession.net/sv/ovningar/sate/vaxla-sidor-153https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/cover_153_1_left__20170206_141056.pngVäxla sidorDenna övning aktiverar stora sätesmuskeln och hamstrings på baksidan av låret. Den kräver full kroppskoordination, vilket hjälper till att stärka din bål. Den är en av de bästa rumpövningarna som finns och den kräver ingen utrustning. Du kan inkludera den i ditt benträningsprogram eller använda den som uppvärmning. För bästa resultat utförs denna övning i slutet av ditt träningspass när musklerna är trötta.https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/loop_153_1_left_20170120_104130.mp422017-01-20yesnoP4Phttps://passion4profession.net/da/ovelser/balle/skift-sider-153https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/cover_153_1_left__20170206_141056.pngSkift siderDenne øvelse engagerer balder og baglår. Den kræver fuld kropkoordination, hvilket bidrager til at styrke din kerne. Det er en af de bedste øvelser til balderne i verden og krævet intet udstyr. Du kan inkludere den i din benøvelsesrutine eller bruge den til at varme op. For de bedste resultater, udfør denne øvelse i slutningen af din træningssession når dine muskler er trætte.https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/loop_153_1_left_20170120_104130.mp422017-01-20yesnoP4Phttps://passion4profession.net/fi/liikkeet/pakarat/puolten-vaihtaminen-153https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/cover_153_1_left__20170206_141056.pngPuolten vaihtaminenTämä harjoite vaikuttaa pakaralihaksiin ja jänteisiin. Tarvitset siihen koko vartalon koordinaation, mikä vahvistaa keskivartaloasi. Tämä on eräs parhaista pakaraharjoitteista eikä siihen tarvita välineitä. Voit ottaa sen osaksi jalkaharjoitteitasi tai käyttää sitä lämmittelyssä. Parhaat tulokset saat suorittamalla tämän harjoitteen kuntoilurutiinin päätteeksi, kun lihakset ovat väsyneet.https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/loop_153_1_left_20170120_104130.mp422017-01-20yesnoP4Phttps://passion4profession.net/nb/ovelser/sete/sideskift-153https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/cover_153_1_left__20170206_141056.pngSideskiftDenne øvelsen omfatter rumpe- og lårmuskler. Det krever full kroppskoordinasjon og bidrar til å styrke overkroppen. Det er en av de beste rumpeøvelsene som finnes, og krever ingen utstyr. Du kan inkludere øvelsen i dine rutiner for bein eller bruke det som oppvarming. For de beste resultatene anbefaler vi at du gjør denne øvelsen på slutten av treningen når musklene er slitne.https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/loop_153_1_left_20170120_104130.mp422017-01-20yesnoP4Phttps://passion4profession.net/ro/exercitii/fesieri/alternarea-partilor-153https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/cover_153_1_left__20170206_141056.pngAlternarea părțilorAcest exercițiu antrenează fesierii și femuralii. Acesta necesită coordonarea totală a corpului, lucru care ajută la fortificarea trunchiului. Este unul dintre cele mai bune exerciții pentru fund. Nu este nevoie de niciun echipament. Îl puteți include în setul de exerciții pentru picioare sau îl puteți folosi în calitate de exercițiu de încălzire. Pentru a obține rezultate optime, efectuați acest exercițiu la finalul antrenamentului, atunci când mușchii sunt obosiți.https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/loop_153_1_left_20170120_104130.mp422017-01-20yesnoP4Phttps://passion4profession.net/el/askiseis/γλουτοι/switch-sides-153https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/cover_153_1_left__20170206_141056.pngSwitch SidesΑυτή η άσκηση εμπλέκει τους γλουτούς και τους ιγνυακούς τένοντες. Απαιτεί πλήρη σωματικό συντονισμό, κάτι το οποίο βοηθά στην ενδυνάμωση του κορμού σας. Είναι μία από τις καλύτερες ασκήσεις για τα οπίσθια και δεν απαιτεί κανέναν εξοπλισμό. Μπορείτε να την συμπεριλάβετε στην προπόνηση των ποδιών σας ή να την χρησιμοποιήσετε ως προθέρμανση. Για καλύτερα αποτελέσματα, κάντε αυτή την άσκηση στο τέλος της προπόνησής σας όταν οι μυς είναι καταπονημένοι.https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/loop_153_1_left_20170120_104130.mp422017-01-20yesnoP4Phttps://passion4profession.net/hi/vyayam/ग्लूट्स/स्विच-साइड्स-153https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/cover_153_1_left__20170206_141056.pngस्विच साइड्सइस अभ्यास में ग्लूट्स और हैमस्ट्रिंग संलग्न है। इसमें पूरे शरीर के समन्वय की आवश्यकता होती है, जो आपके कोर को मजबूत बनाने में मदद करता है । यह सबसे अच्छे नितम्ब व्यायामों में से एक है, और किसी उपकरण की आवश्यकता नहीं है। आप इसे अपनी पैर प्रशिक्षण दिनचर्या में शामिल कर सकते हैं या वार्म अप के रूप में उपयोग कर सकते हैं। सर्वोत्तम परिणामों के लिए, अपनी नियमित कसरत के अंत में इस व्यायाम को करें जब मांसपेशियाँ क्लांत हों।https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/loop_153_1_left_20170120_104130.mp422017-01-20yesnoP4Phttps://passion4profession.net/id/latihan/bokong/715-153https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/cover_153_1_left__20170206_141056.png715717https://p4ppullzone.b-cdn.net/api_v2/exercises/153/trainer_media/loop_153_1_left_20170120_104130.mp422017-01-20yesnoP4Phttps://passion4profession.net/en/exercises/quadriceps/wall-sit-154https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/cover_154_1_simple__20170206_141217.pngWall SitThe wall sit is one of the best exercises for quads. Also known as the Roman Chair, this move increases lower body strength and improves your balance. The main muscles targeted are the buttocks, calves, and quadriceps. This exercise is widely used in sports that require strong quads, such as skiing, boat racing, ice hockey, and fencing. It's also popular among bodybuilders and fitness models. When done regularly, it increases isometric strength and endurance, shapes your legs, and makes you stronger overall.https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/loop_154_1_simple_20170120_104429.mp422017-01-20yesnoP4Phttps://passion4profession.net/it/esercizi/quadricipiti/squat-a-parete-154https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/cover_154_1_simple__20170206_141217.pngSquat a pareteIl "Wall Sit" è uno dei migliori esercizi per i quadricipiti. Conosciuto anche come la Sedia Romana, questa mossa aumenta la forza del corpo inferiore e migliora il vostro equilibrio. I principali muscoli interessati sono i glutei, i polpacci e i quadricipiti. Questo esercizio è ampiamente usato negli sport che richiedono forti quadricipiti, come lo sci, il canottaggio, l’hockey su ghiaccio, e la scherma. È anche popolare tra i culturisti e i modelli del fitness. Una volta fatto regolarmente, aumenta la forza isometrica e la resistenza, modella le gambe, e ti rende più forte nel complesso.https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/loop_154_1_simple_20170120_104429.mp422017-01-20yesnoP4Phttps://passion4profession.net/es/ejercicios/cuadriceps/sentadilla-de-pared-154https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/cover_154_1_simple__20170206_141217.pngSentadilla de paredLa sentadilla de pared es uno de los mejores ejercicios para los cuádriceps. Este movimiento, también conocido como silla romana, aumenta la fuerza del tren inferior del cuerpo y mejora el equilibrio. Los músculos principales a los que se dirige son los glúteos, las pantorrillas y los cuádriceps. Este ejercicio se utiliza ampliamente en los deportes que requieren cuádriceps fuertes, como el esquí, las carreras de lanchas, el hockey sobre hielo y la esgrima. También es popular entre los culturistas y los modelos de fitness. Cuando se hace habitualmente, aumenta la fuerza y resistencia isométrica, moldea las piernas y aumenta la fuerza general.https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/loop_154_1_simple_20170120_104429.mp422017-01-20yesnoP4Phttps://passion4profession.net/fr/exercices/quadriceps/assis-contre-le-mur-154https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/cover_154_1_simple__20170206_141217.pngAssis contre le murL’exercice assis contre le mur est l'un des meilleurs exercices pour les quadriceps. Également connu sous le nom de la chaise romaine, ce mouvement augmente la force au niveau du bas du corps et améliore votre équilibre. Les principaux muscles ciblés sont les fesses, les mollets et les quadriceps. Cet exercice est largement utilisé dans les sports nécessitant de forts quadriceps, comme le ski, les courses de bateaux, le hockey sur glace et l’escrime. Cet exercice est également populaire parmi les culturistes et les mannequins de fitness. Lorsqu’ils sont faits régulièrement, ils améliorent la force isométrique et l'endurance, façonnent vos jambes et vous rendent plus fort dans l'ensemble.https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/loop_154_1_simple_20170120_104429.mp422017-01-20yesnoP4Phttps://passion4profession.net/de/uebungen/quadrizeps/wandsitzen-154https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/cover_154_1_simple__20170206_141217.pngWandsitzenWandsitzen ist eine der besten Übungen für die Oberschenkelmuskeln. Die Übung ist auch als „Römischer Stuhl“ bekannt, stärkt den Unterkörper und verbessert das Gleichgewicht. Vor allem die Pomuskeln, Waden und Oberschenkelmuskeln werden dabei trainiert. Diese Übung ist vor allem bei Sportarten beliebt, bei denen starke Oberschenkel gefragt sind, wie zum Beispiel bei Skifahren, Bootrennen, Eishockey und Fechten. Außerdem ist sie auch bei Bodybuildern und Fitnessmodels beliebt. Regelmäßig durchgeführt steigert das Wandsitzen die isometrische Stärke und Ausdauer, formt die Beine und stärkt den ganzen Körper.https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/loop_154_1_simple_20170120_104429.mp422017-01-20yesnoP4Phttps://passion4profession.net/pt/exercicios/quadriceps/agachamento-na-parede-154https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/cover_154_1_simple__20170206_141217.pngAgachamento na paredeO agachamento na parede é um dos melhores exercícios para os quadríceps. Também conhecido como Banco Romano, este movimento aumenta a força dos seus membros inferiores e melhora seu equilíbrio. Os principais músculos utilizados são os glúteos, panturrilhas e quadríceps. Este exercício é amplamente usado em esportes que exigem quadríceps fortes, tais como esqui, remo, hóquei no gelo e esgrima. Também é popular entre os fisiculturistas e modelos de fitness. Quando realizado regularmente, aumenta a força e resistência isométrica, torneia suas pernas e aumenta sua força geral.https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/loop_154_1_simple_20170120_104429.mp422017-01-20yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/квадрицепс/приседание-у-стены-154https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/cover_154_1_simple__20170206_141217.pngПриседание у стеныПриседание у стены — это одно из лучших упражнений для четырехглавых мышц. Этот упражнение, также известное как «Римский стул», увеличивает силу нижней части тела и улучшает ваше чувство равновесия. Основное воздействие оказывается на такие мышцы, как ягодицы, икры и четырехглавые мышцы. Это упражнение широко используется в тех видах спорта, для которых требуются сильные четырехглавые мышцы, а именно в лыжном спорте, гребле, хоккее и фехтовании. Оно также популярно среди культуристов и фитнес-моделей. При регулярном выполнении упражнение увеличивает изометрическую силу и выносливость, формирует ваши ноги и делает вас сильнее в целом.https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/loop_154_1_simple_20170120_104429.mp422017-01-20yesnoP4Phttps://passion4profession.net/tr/egzersizler/kuadriseps/duvar-oturusu-154https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/cover_154_1_simple__20170206_141217.pngDuvar OturuşuDuvar oturuşu, kuadrisepsler için en iyi egzersizlerden biridir. Romalı Sandalyesi olarak da bilinen bu hareket, alt vücut gücünüzü arttırır ve dengenizi geliştirir. Hedeflenen ana kaslar, kalça, baldırlar ve kuadrisepslerdir. Bu egzersiz, kayak, bot yarışı, buz hokeyi ve eskrim gibi güçlü kuadriseps gerektiren sporlarda sıklıkla kullanılır. Ayrıca vücut geliştiriciler ve fitness modelleri arasında da popülerdir. Düzenli olarak yapıldığında, izometrik güç ve dayanıklılığı arttırır, bacaklarınızı şekillendirir ve sizi genel olarak daha güçlü kılar.https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/loop_154_1_simple_20170120_104429.mp422017-01-20yesnoP4Phttps://passion4profession.net/ar/tamarin/الرباعية/الجلوس-إلى-الحائط-154https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/cover_154_1_simple__20170206_141217.pngالجلوس إلى الحائطالجلوس إلى الحائط هو أحد أفضل التمارين للكواد. يعرف أيضاً باسم الكرسي الروماني، وهو يزيد من قوة النصف السفلي للجسم ويحسن توازنك. العضلات الرئيسية المستهدفة هي الأرداف والساقين، وعضلات الفخذ. يستخدم هذا التمرين على نطاق واسع في الألعاب الرياضية التي تتطلب كواد قوي، مثل التزلج، سباق القوارب، هوكي الجليد، والمبارزة. كما أنه يحظى بشعبية كبيرة بين عارضي كمال الأجسام واللياقة البدنية. عندما تتم تأديته بشكل منتظم، يزيد من قوة تساوي القياس والتحمل ويُشكّل ساقيك، ويجعلك أقوى بشكل عام.https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/loop_154_1_simple_20170120_104429.mp422017-01-20yesnoP4Phttps://passion4profession.net/ja/exercises/大腿四頭筋/ウォールシット-154https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/cover_154_1_simple__20170206_141217.pngウォールシットウォールシットは大腿四頭筋を鍛えるのに最適な運動のひとつです。この動きはローマンチェアとしても知られ、下半身を強化し、バランスを改善させます。対象となる主な筋肉は臀部、ふくらはぎ、四頭筋です。この運動はスキーやボートレース、アイスホッケー、フェンシング等の大腿四頭筋の強さが必要とされるスポーツで広く使用されています。また、ボディビルダーやフィットネスモデルにも人気があります。定期的に行うと、等尺性筋力や耐久性を向上させ、脚のシェイプアップになり、全体的な強度が高まります。https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/loop_154_1_simple_20170120_104429.mp422017-01-20yesnoP4Phttps://passion4profession.net/ko/exercises/사두근/월싯-154https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/cover_154_1_simple__20170206_141217.png월싯월싯은 대퇴사두근을 위한 최고의 운동 중 하나입니다. 로마 의자라고도 알려진 이 운동은 하체 힘을 증가시키고 균형 감각을 향상시킵니다. 주 표적 근육은 엉덩이, 종아리 및 대퇴사두근입니다. 이 운동은 스키, 조정, 아이스하키, 펜싱 등과 같이 강한 대퇴사두근을 필요로 하는 스포츠에서 널리 행해집니다. 또한, 보디빌더와 피트니스 모델 사이에서도 인기가 있습니다. 월싯을 규칙적으로 실시하면 근력과 지구력이 향상되고 다리가 탄력 있어 지며 전반적인 체력이 증가합니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/loop_154_1_simple_20170120_104429.mp422017-01-20yesnoP4Phttps://passion4profession.net/pl/cwiczenia/czworogłowy/przysiady-przy-scianie-154https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/cover_154_1_simple__20170206_141217.pngPrzysiady przy ścianiePrzysiady przy ścianie są jednym z najlepszych ćwiczeń na mięśnie czworogłowe uda. Znane są także pod nazwą Roman Chair. Zwiększają siłę dolnych części ciała i poprawiają równowagę. Trenują głównie pośladki, łydki i mięśnie czworogłowe uda. Ćwiczenie to jest powszechnie stosowane w dyscyplinach sportu, które wymagają dużej siły mięśni czworogłowych uda, takich jak narciarstwo, żeglarstwo, hokej i szermierka. Jest również popularne wśród kulturystów i modeli fitness. Wykonywane regularnie zwiększy siłę izometryczną i wytrzymałość mięśni, wyrzeźbi nogi i poprawi ogólną siłę.https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/loop_154_1_simple_20170120_104429.mp422017-01-20yesnoP4Phttps://passion4profession.net/zh/exercises/股四头肌/靠墙坐-154https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/cover_154_1_simple__20170206_141217.png靠墙坐靠墙坐是股四头肌的最佳锻炼方法。这种运动也称为“罗马椅”，能够增加下肢力量，改善身体平衡。主要针对的是臀部、小腿，以及四头肌等肌肉。这种锻炼在要求拥有强大股四头肌的体育运动中广泛使用，例如：滑雪、赛艇、冰球，以及击剑。它在健美运动者和健身模特中也广受欢迎。若定期进行，这种运动能够增强等长肌力和耐力，塑造腿型，以及让您的身体整体更加强壮。https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/loop_154_1_simple_20170120_104429.mp422017-01-20yesnoP4Phttps://passion4profession.net/nl/oefeningen/quadriceps/muurzit-154https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/cover_154_1_simple__20170206_141217.pngMuurzitDe muurzit is één van de beste oefeningen voor quads. Ook bekend als de Roman Chair, deze oefening verhoogt de kracht van uw onderlichaam en verbetert uw balans. De belangrijkste gerichte spieren zijn de billen, kuiten en quadriceps. Deze oefening wordt veel gebruikt in sporten die sterke quads eist zoals skiën, boat racing, ijshockey en schermen. Het is ook populair bij bodybuilders en fitness modellen. Bij regelmatig uitvoering, verhoogt de isometrische kracht en uithoudingsvermogen, vormen uw benen en maakt het u algemeen sterker.https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/loop_154_1_simple_20170120_104429.mp422017-01-20yesnoP4Phttps://passion4profession.net/sv/ovningar/quadriceps/wall-sit-154https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/cover_154_1_simple__20170206_141217.pngWall SitThe wall sit är en av de bästa övningarna för lårmuskeln. Även känd som den romerska stolen ökar denna övning styrkan i underkroppen och förbättrar balansen. De huvudsakliga musklerna övningen riktar sig mot är sätesmuskeln, vadmuskeln och quadriceps. Övningen är brett använd i idrotter som kräver starka quadriceps, som t.ex. skidåkning, båttävlare, ishockey och fäktning. Den är också populär bland kroppsbyggare och fitness-modeller. När den utförs regelbundet ökar den isometriska styrkan och uthålligheten, formar dina ben och gör dig allmänt starkare.https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/loop_154_1_simple_20170120_104429.mp422017-01-20yesnoP4Phttps://passion4profession.net/da/ovelser/quadriceps/wall-sit-154https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/cover_154_1_simple__20170206_141217.pngWall SitWall Sit, er en af de bedste øvelser for quadriceps. Også kendt som Roman Chair, bevægelsen styrker den nederste del af kroppen, og forbedrer din balance. De primære muskler som trænes er balder, lægmuskler og quadriceps. Øvelsen anvendes i vid udstrækning til sportsgrene som kræver stærke quadriceps, som skisport, sejlads, ishockey og fægtning. Øvelsen er også populær blandt bodybuildere og fitness-modeller. Når øvelsen udføres regelmæssigt, styrkes den isometriske styrke og udholdenheden, benene formes, og du bliver generelt stærkere.https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/loop_154_1_simple_20170120_104429.mp422017-01-20yesnoP4Phttps://passion4profession.net/fi/liikkeet/etureidet/seinaistunta-154https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/cover_154_1_simple__20170206_141217.pngSeinäistuntaSeinäistunta on yksi parhaista nelipäisen reisilihaksen harjoituksista. Tämä liike tunnetaan myös nimellä roomalainen tuoli, ja se kasvattaa alaruumiin voimaa ja parantaa tasapainokykyä. Harjoitus kohdistuu pääasiassa pakaroihin, pohkeisiin ja nelipäiseen reisilihakseen. Sitä käytetään laajalti urheilulajeissa, jotka vaativat vahvoja reisilihaksia, kuten hiihto, soutu, jääkiekko ja miekkailu. Se on suosittu myös kehonrakentajien ja fitness-mallien keskuudessa. Säännöllisesti tehtynä se lisää isometristä voimaa ja kestävyyttä, muokkaa jalkoja ja vahvistaa sinua kokonaisvaltaisesti.https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/loop_154_1_simple_20170120_104429.mp422017-01-20yesnoP4Phttps://passion4profession.net/nb/ovelser/quadriceps/statisk-knebøy-mot-vegg-154https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/cover_154_1_simple__20170206_141217.pngStatisk knebøy mot veggStatisk knebøy mot vegg er en av de beste treningsøvelsene for quadriceps (fremside lår). Også kjent som the Roman Chair, denne øvelsen øker styrken i nedre del av kroppen og forbedrer balansen. Hoved muskelområdene det fokuseres på her er rumpe, legger og fremside lår. Øvelsen brukes i flere sporter hvor man behøver sterke lår, som ski, kappkjøring med båt, ishockey og fekting. Det er også populært blant kroppsbyggere og fitness modeller. Når den gjøres jevnlig vil den isometriske styrken og utholdenheten øke, samt forme beina dine og gjøre deg generelt sterkere.https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/loop_154_1_simple_20170120_104429.mp422017-01-20yesnoP4Phttps://passion4profession.net/ro/exercitii/cvadriceps/scaunul-roman-154https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/cover_154_1_simple__20170206_141217.pngScaunul romanScaunul roman este unul dintre cele mai bune exerciții pentru mușchii pătrați lombari. Această mișcare mărește rezistența părții inferioare a corpului și vă îmbunătățește echilibrul. Mușchii principali vizați sunt mușchii fesieri, mușchii gambelor și cvadricepșii. Acest exercițiu este foarte mult utilizat în sporturi ce necesită mușchi lombari puternici, precum schiatul, cursele cu ambarcațiuni, hocheiul pe gheață și scrima. Este, de asemenea, popular printre culturiști și modelele de fitness. Atunci când este executat regulat, mărește forța și rezistența izometrică, modelează picioarele și vă face mai puternic, în general.https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/loop_154_1_simple_20170120_104429.mp422017-01-20yesnoP4Phttps://passion4profession.net/el/askiseis/τετρακεφαλος/καθισμα-στον-τοιχο-154https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/cover_154_1_simple__20170206_141217.pngΚάθισμα στον ΤοίχοTo κάθισμα στον τοίχο είναι μία από τις καλύτερες ασκήσεις για τους τετρακέφαλους. Γνωστή επίσης και ως Ρωμαϊκή Καρέκλα, αυτή η κίνηση αυξάνει τη δύναμη του κάτω μέρους του σώματος και αυξάνει την ισορροπία σας. Οι κύριοι μύες που στοχεύονται είναι τα οπίσθια, οι οπίσθιοι κνημιαίοι και οι τετρακέφαλοι. Αυτή η άσκηση χρησιμοποιείται ευρέως σε αθλήματα που απαιτούν δυνατούς τετρακέφαλους, όπως το σκι, οι αγώνες ιστιοπλοϊας, το χόκεϊ επί πάγου και η ξιφασκία. Είναι επίσης δημοφιλής στους bodybuilders και στα μοντέλα φυσικής κατάστασης. Όταν γίνεται τακτικά, αυξάνει τη δύναμη και την αντοχή, γραμμώνει τα πόδια σας και σας ενδυναμώνει γενικά.https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/loop_154_1_simple_20170120_104429.mp422017-01-20yesnoP4Phttps://passion4profession.net/hi/vyayam/क्वाड्स/वाल-सिट-154https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/cover_154_1_simple__20170206_141217.pngवाल सिटवाल सिट क्वैड्स के लिए सबसे बढ़िया व्यायामों से एक है। रोमन चेयर के नाम से भी विख्यात, यह गतिविधि निचले शरीर की शक्ति बढ़ाती है और आपका संतुलन सुधारती है। मुख्य लक्ष्यित पेशियाँ हैं, कूल्हे, पिंडलियाँ, और क्वाड्रिसेप्स। इस व्यायाम का उपयोग उन खेलों में व्यापक रूप से किया जाता है जिनके लिए मजबूत क्वैड्स की जरूरत पड़ती है, जैसे स्कीइंग, नाव दौड़, आइस हॉकी, और फेंसिंग। यह पहलवानों और चुस्ती के मॉडलों में भी लोकप्रिय है। नियमित रूप से करने पर, यह सममितीय शक्ति और सहनशीलता बढ़ाती है, आपके पैरों को सुघड़ बनाती है, और आपको समग्र रूप से अधिक ताकतवर बनाती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/loop_154_1_simple_20170120_104429.mp422017-01-20yesnoP4Phttps://passion4profession.net/id/latihan/paha-depan/721-154https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/cover_154_1_simple__20170206_141217.png721723https://p4ppullzone.b-cdn.net/api_v2/exercises/154/trainer_media/loop_154_1_simple_20170120_104429.mp422017-01-20yesnoP4Phttps://passion4profession.net/en/exercises/glutes/bend-and-reach-155https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/cover_155_1_simple__20170105_135148.pngBend and ReachThe bend and reach prepares your body for more vigorous movements. It also develops your ability to squat and improves flexibility. This stretching exercise is widely used in military training.https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/loop_155_1_simple_20170116_164543.mp412017-01-16yesnoP4Phttps://passion4profession.net/it/esercizi/glutei/bend-and-reach-155https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/cover_155_1_simple__20170105_135148.pngBend and ReachI "Bend and Reach" preparano il corpo per movimenti più vigorosi. Sviluppano anche la capacità di squat e migliorano la flessibilità. Questo esercizio di stretching è ampiamente usato negli addestramenti militari.https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/loop_155_1_simple_20170116_164543.mp412017-01-16yesnoP4Phttps://passion4profession.net/es/ejercicios/gluteos/flexionar-y-estirar-155https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/cover_155_1_simple__20170105_135148.pngFlexionar y estirarEstirar y doblar es un ejercicio que prepara el cuerpo para movimientos más vigorosos. También desarrolla tu capacidad para acuclillarte y mejora la flexibilidad. Este ejercicio de estiramiento se usa ampliamente en el entrenamiento militar.https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/loop_155_1_simple_20170116_164543.mp412017-01-16yesnoP4Phttps://passion4profession.net/fr/exercices/fessiers/bend-and-reach-155https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/cover_155_1_simple__20170105_135148.pngBend and ReachL'exercice bend and reach prépare votre corps à des mouvements plus vigoureux. Il développe en outre votre capacité à vous accroupir et améliore votre souplesse. Cet exercice d'étirement est très couramment utilisé dans l'armée.https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/loop_155_1_simple_20170116_164543.mp412017-01-16yesnoP4Phttps://passion4profession.net/de/uebungen/gesaß/bend-and-reach-bucken-und-strecken-155https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/cover_155_1_simple__20170105_135148.pngBend and Reach – Bücken und StreckenDie Übung Bend & Reach bereitet auf Bewegungen vor, die Ihren Körper stärker belasten. Sie stärkt Ihre Fähigkeit, in die Hocke zu gehen, und erhöht die Beweglichkeit. Diese Stretching Übungen ist eine weit verbreitete Übung in der militärischen Ausbildung.https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/loop_155_1_simple_20170116_164543.mp412017-01-16yesnoP4Phttps://passion4profession.net/pt/exercicios/gluteos/agachamento-simples-155https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/cover_155_1_simple__20170105_135148.pngAgachamento simplesO agachamento simples prepara seu corpo para movimentos mais vigorosos. Ele também desenvolve a sua habilidade de fazer squats e melhora a flexibilidade. Esse exercício de alongamento é amplamente usado em treinamentos militares.https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/loop_155_1_simple_20170116_164543.mp412017-01-16yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/ягодицы/наклониться-и-достать-155https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/cover_155_1_simple__20170105_135148.png«Наклониться и достать»Упражнение «Наклониться и достать» готовит ваше тело к более энергичным движениям. Оно также развивает вашу способность приседать и улучшает гибкость. Это упражнение на растяжку широко применяется в военной подготовке.https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/loop_155_1_simple_20170116_164543.mp412017-01-16yesnoP4Phttps://passion4profession.net/tr/egzersizler/kalca/egilme-ve-uzanma-155https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/cover_155_1_simple__20170105_135148.pngEğilme ve UzanmaEğilme ve uzanma vücudunuzu daha zorlu hareketler için hazırlar. Ayrıca squat becerinizzi artırır ve esnekliğinizi yükseltir. Bu uzanma egzersizi askeri eğitimde çok sık kullanılmaktadır.https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/loop_155_1_simple_20170116_164543.mp412017-01-16yesnoP4Phttps://passion4profession.net/ar/tamarin/الأرداف/الانحناء-والتمدد-155https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/cover_155_1_simple__20170105_135148.pngالانحناء والتمددتمرين الانحناء والتمدد يحضر جسمك لحركات أقوى. كما يطور قدرتك على القرفصاء ويحسن المرونة. تمرين التمدد هذا مستخدم بشكل واسع في التدريب العسكري.https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/loop_155_1_simple_20170116_164543.mp412017-01-16yesnoP4Phttps://passion4profession.net/ja/exercises/臀筋/ベンドアンドリーチ-155https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/cover_155_1_simple__20170105_135148.pngベンドアンドリーチベンドアンドリーチは、体をより激しい動きに備えます。また、スクワットの能力も高め、柔軟性を上げます。このストレッチ運動は、軍隊のトレーニングで広く使われています。https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/loop_155_1_simple_20170116_164543.mp412017-01-16yesnoP4Phttps://passion4profession.net/ko/exercises/둔근/벤드앤리치-155https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/cover_155_1_simple__20170105_135148.png벤드앤리치벤드앤리치는 격렬한 운동에 대비하여 몸을 풀어주는 체조입니다. 이는 또한 스쾃 능력과 유연성을 향상시켜 줍니다. 벤드앤리치는 군사 훈련에서 보편적으로 시행되는 스트레칭입니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/loop_155_1_simple_20170116_164543.mp412017-01-16yesnoP4Phttps://passion4profession.net/pl/cwiczenia/posladki/zegnij-i-siegnij-155https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/cover_155_1_simple__20170105_135148.pngZegnij i sięgnijĆwiczenie „zegnij i sięgnij” przygotowuje ciało do bardziej energicznych ruchów. Rozwija również zdolność robienia przysiadów i poprawia gibkość. To ćwiczenie rozciągające jest szeroko stosowane w treningach wojskowych.https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/loop_155_1_simple_20170116_164543.mp412017-01-16yesnoP4Phttps://passion4profession.net/zh/exercises/臀肌/下蹲触地-155https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/cover_155_1_simple__20170105_135148.png下蹲触地下蹲触地运动是进行更激烈运动前的准备运动。它还可以锻炼你的蹲举能力，改善灵活性。军事训练中广泛使用这种伸展运动。https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/loop_155_1_simple_20170116_164543.mp412017-01-16yesnoP4Phttps://passion4profession.net/nl/oefeningen/bilspieren/bend-and-reach-155https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/cover_155_1_simple__20170105_135148.pngBend and ReachBend and reach bereidt je lichaam voor op krachtiger bewegingen. Hij ontwikkelt ook je vermogen om te hurken en verbetert je flexibiliteit. Deze rekoefening wordt veel gebruikt in militaire training.https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/loop_155_1_simple_20170116_164543.mp412017-01-16yesnoP4Phttps://passion4profession.net/sv/ovningar/sate/bend-and-reach-155https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/cover_155_1_simple__20170105_135148.pngBend and reachBöj och nå övningen förbereder kroppen för mer kraftfulla rörelser. Den utvecklar också din förmåga att sitta på huk och ökar din flexibilitet. Denna stretch-övning används ofta i militär träning.https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/loop_155_1_simple_20170116_164543.mp412017-01-16yesnoP4Phttps://passion4profession.net/da/ovelser/balle/bøj-og-stræk-155https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/cover_155_1_simple__20170105_135148.pngBøj og strækBøj og stræk-øvelsen forbereder din krop til mere energiske bevægelser. Den udvikler også din evne til at sidde i hug og forbedrer din fleksibilitet. Denne udstrækningsøvelse bruges meget i militærtræning.https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/loop_155_1_simple_20170116_164543.mp412017-01-16yesnoP4Phttps://passion4profession.net/fi/liikkeet/pakarat/bend-and-reach-hyppy-155https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/cover_155_1_simple__20170105_135148.pngBend and Reach -hyppyBend and reach -hyppy valmistaa kehoasi rankempia liikkeitä varten. Lisäksi se kehittää kyykistyskykyäsi ja parantaa joustavuutta. Tätä venytysliikettä käytetään paljon sotilaskoulutuksessa.https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/loop_155_1_simple_20170116_164543.mp412017-01-16yesnoP4Phttps://passion4profession.net/nb/ovelser/sete/bøy-og-strekk-155https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/cover_155_1_simple__20170105_135148.pngBøy og strekkBøying og tøying forbereder kroppen for større bevegelser. Det utvikler også din mulighet til å ta knebøy og forbedrer fleksibiliteten. Denne tøyningsøvelsen brukes i militær trening.https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/loop_155_1_simple_20170116_164543.mp412017-01-16yesnoP4Phttps://passion4profession.net/ro/exercitii/fesieri/exercitiul-indoire-si-intindere-155https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/cover_155_1_simple__20170105_135148.pngExercițiul îndoire și întindereExercițiul îndoire și întindere pregătește corpul pentru mișcări mai viguroase. Acesta dezvoltă, de asemenea, capacitatea de a face genuflexiuni și îmbunătățește flexibilitatea. Acest exercițiu de întindere este folosit pe larg în antrenamentele militare.https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/loop_155_1_simple_20170116_164543.mp412017-01-16yesnoP4Phttps://passion4profession.net/el/askiseis/γλουτοι/λυγιστε-και-εκτεινετε-155https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/cover_155_1_simple__20170105_135148.pngΛυγίστε και ΕκτείνετεΗ άσκηση Λυγίστε και Εκτείνετε προετοιμάζει το σώμα σας για περισσότερες έντονες κινήσεις. Αναπτύσσει επίσης την ικανότητά σας για βαθιά καθίσματα και βελτιώνει την ευελιξία. Αυτή η άσκηση διατάσεων χρησιμοποιείται ευρέως στη στρατιωτική εκπαίδευση.https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/loop_155_1_simple_20170116_164543.mp412017-01-16yesnoP4Phttps://passion4profession.net/hi/vyayam/ग्लूट्स/बेंड-एंड-रीच-झुकें-और-पहुंचें-155https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/cover_155_1_simple__20170105_135148.pngबेंड एंड रीच (झुकें और पहुंचें)बेंड एंड रीच आपके शरीर को अधिक सशक्त गतिविधि के लिए तैयार करता है। यह आपकी घुटनों के बल बैठने की क्षमता को भी विकसित करता है और लचीलापन बढ़ाता है। इस स्ट्रेचिंग व्यायाम का सैन्य प्रशिक्षण में व्यापक रूप से प्रयोग किया जाता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/loop_155_1_simple_20170116_164543.mp412017-01-16yesnoP4Phttps://passion4profession.net/id/latihan/bokong/793-155https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/cover_155_1_simple__20170105_135148.png793795https://p4ppullzone.b-cdn.net/api_v2/exercises/155/trainer_media/loop_155_1_simple_20170116_164543.mp412017-01-16yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/v-sit-ups-156https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/cover_156_1_simple__20170112_155531.pngV Sit-UpsV sit-ups, also known as "jackknife" sit-ups or V-ups, is a bodyweight exercise that targets the abs. It also enhances balances and coordination, increases body strength, and improves functional fitness.https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/loop_156_1_simple_20170120_104750.mp422017-01-20yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/sit-up-a-v-156https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/cover_156_1_simple__20170112_155531.pngSit-Up a VI Sit-Up a V, noti anche come sit-up a "coltello a serramanico" o V-up, sono un esercizio a corpo libero che ha come obiettivo gli addominali. Migliorano anche l'equilibrio e il coordinamento, aumentano la forza del corpo, e migliorano il benessere funzionale.https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/loop_156_1_simple_20170120_104750.mp422017-01-20yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/v-sit-ups-156https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/cover_156_1_simple__20170112_155531.pngV Sit-UpsLas V sit-ups, también llamadas sentadillas "jackknife" o sentadillas en V, son un ejercicio de peso corporal centrado en los abdominales. También incrementan el equilibrio y la coordinación, aumentan la fuerza corporal y mejoran el entrenamiento funcional.https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/loop_156_1_simple_20170120_104750.mp422017-01-20yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/v-sit-ups-156https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/cover_156_1_simple__20170112_155531.pngV Sit-UpsLes V sit-ups, aussi appelés abdos "canifs" ou abdos en V, sont un exercice de musculation sans charges qui cible les abdominaux. Il améliore en outre l'équilibre et la coordination, augmente la force générale et développe la forme fonctionnelle.https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/loop_156_1_simple_20170120_104750.mp422017-01-20yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/v-sit-ups-v-formige-bauchmuskelubung-156https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/cover_156_1_simple__20170112_155531.pngV Sit-Ups – V-förmige BauchmuskelübungDie auch unter der Bezeichnung „Klappmesser“ und V-Ups bekannten V-Sit-Ups sind eine Übung mit dem eigenen Körpergewicht, die auf die Bauchmuskulatur abzielt. Sie verbessert außerdem Gleichgewicht und Koordination, stärkt die Körperkraft und erhöht die funktionelle Fitness.https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/loop_156_1_simple_20170120_104750.mp422017-01-20yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/sit-ups-em-v-156https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/cover_156_1_simple__20170112_155531.pngSit-Ups em VSit-ups em V, também conhecidos como sit-ups "canivete" ou V-ups, é um exercício baseado no peso corporal que se destina à musculatura abdominal. Ele também aprimora o equilíbrio e a coordenação, aumenta a força corporal e melhora a capacidade funcional.https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/loop_156_1_simple_20170120_104750.mp422017-01-20yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/v-образные-седы-156https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/cover_156_1_simple__20170112_155531.pngV-образные седыV-образные седы, также известные как седы «складной нож» или V-образные подъемы, — это упражнения с использованием веса тела, которые предназначены для укрепления мышц живота. Данное упражнение также улучшает баланс и координацию, повышает силу тела и улучшает функциональную физическую форму.https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/loop_156_1_simple_20170120_104750.mp422017-01-20yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/v-sit-ups-156https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/cover_156_1_simple__20170112_155531.pngV Sit-UpsV sit-ups veya "ayak tutarak dalış" olarak bilinen mekikler ve karın egzersizleri karın kaslarını çalıştıran bir vücut ağırlığı egzersizidir. Ayrıca denge ve koordinasyonu güçlendirir, vücut dayanımını artırır ve fonksiyonel formdalığı artırır.https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/loop_156_1_simple_20170120_104750.mp422017-01-20yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/تمارين-المعدة-بشكل-حرف-v-156https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/cover_156_1_simple__20170112_155531.pngتمارين المعدة بشكل حرف Vتمارين المعدة بشكل حرف V، هي تمرين يعتمد على وزن الجسم يستهدف عضلات المعدة. كما يعزز التوازن والتناسق، ويزيد من قوة الجسم ويحسن اللياقة الوظيقية.https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/loop_156_1_simple_20170120_104750.mp422017-01-20yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/v-sit-ups-156https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/cover_156_1_simple__20170112_155531.pngV Sit-UpsV sit-upsは「jackknife」sit-upsやV-upsとも呼ばれていて、腹筋を鍛える体重運動です。バランスやコーディネーションも向上させ、体の強度を上げ、機能的健康状態を改善します。https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/loop_156_1_simple_20170120_104750.mp422017-01-20yesnoP4Phttps://passion4profession.net/ko/exercises/복근/v자-싯업-v-sit-ups-156https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/cover_156_1_simple__20170112_155531.pngV자 싯업(V Sit-Ups)"재크나이프" 윗몸일으키기 또는 V자 윗몸일으키기로도 알려져 있는 V자 싯업은 복근 단련을 위한 웨이트 운동입니다. 이 운동은 균형감과 협응성을 향상시키고, 체력을 강화시키며 피트니스의 기능성을 증진시켜 줍니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/loop_156_1_simple_20170120_104750.mp422017-01-20yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/v-sit-ups-156https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/cover_156_1_simple__20170112_155531.pngV Sit-UpsV sit-ups, znane również jako „scyzoryki” bądź V-ups, to ćwiczenie z wykorzystaniem masy własnego ciała, które skupia się na mięśniach brzucha. Poprawia również równowagę i koordynację ruchów, zwiększa siłę ciała oraz poprawia sprawność funkcjonalną.https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/loop_156_1_simple_20170120_104750.mp422017-01-20yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/v形sit-ups-156https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/cover_156_1_simple__20170112_155531.pngV形Sit-UpsV形sit-ups也叫做“折叠刀”sit-ups或者V形屈体，是一种锻炼腹部的自体锻炼方法。它能提高身体的平衡能力和协调能力，增强体力，改善体态。https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/loop_156_1_simple_20170120_104750.mp422017-01-20yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/v-sit-ups-156https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/cover_156_1_simple__20170112_155531.pngV Sit-upsV sit-ups, ook wel bekend als "jackknife"-sit-ups of V-ups, is een lichaamsgewichtoefening die zich op de buikspieren richt. Hij versterkt ook je balans en coördinatie, vergroot de lichaamskracht en verbetert de functionele fitheid.https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/loop_156_1_simple_20170120_104750.mp422017-01-20yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/v-sit-ups-156https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/cover_156_1_simple__20170112_155531.pngV Sit-UpsV sit-ups, även kända som "jackknife " sit-ups eller V-ups, är en kroppsviktsövning som inriktar sig på dina magmuskler. Övningen förbättrar också balansen och samordningen, och ökar kroppens styrka och förbättrar din funktionella kondition.https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/loop_156_1_simple_20170120_104750.mp422017-01-20yesnoP4Phttps://passion4profession.net/da/ovelser/mave/v-sit-ups-156https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/cover_156_1_simple__20170112_155531.pngV Sit-UpsV sit-ups, der også kaldes "jackknife"-sit-ups eller V-ups, er en kropsvægtsøvelse, som er målrettet mavemusklerne. Den forbedrer også balancen og kordinationen, øger kropsstyrken og forbedrer funktionel fitness.https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/loop_156_1_simple_20170120_104750.mp422017-01-20yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/v-sit-ups-liike-156https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/cover_156_1_simple__20170112_155531.pngV Sit-Ups -liikeV sit-ups -liike tunnetaan myös nimellä "linkkuveitsi" tai V-up. Se on vartalon painolla tehtävä liike vatsalihaksille. Lisäksi se parantaa tasapainoa ja koordinaatiota, lisää voimaa ja parantaa funktionaalista kuntoa.https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/loop_156_1_simple_20170120_104750.mp422017-01-20yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/v-sit-ups-156https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/cover_156_1_simple__20170112_155531.pngV Sit-UpsV sit-ups, også kjent som "jackknife" sit-ups eller V-ups, er en øvelse med kroppsvekt, som trener magemusklene. Den forbedrer også balansen og koordinasjonen, øker kroppens styrke, og forbedrer den funksjonelle helsen.https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/loop_156_1_simple_20170120_104750.mp422017-01-20yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/sit-up-uri-v-156https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/cover_156_1_simple__20170112_155531.pngSit-Up-uri VSit-up-urile V, cunoscute și ca „jackknife” sau V-ups, sunt exerciții calistenice care antrenează mușchii abdominali. Acestea îmbunătățesc echilibrul și coordonarea, sporesc forța și ameliorează condiția fizică funcțională.https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/loop_156_1_simple_20170120_104750.mp422017-01-20yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/v-sit-ups-156https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/cover_156_1_simple__20170112_155531.pngV Sit-UpsΤα V sit-ups, επίσης γνωστά ως sit-ups "κατάδυσης" ή V-ups, είναι μια άσκηση σωματικού βάρους που στοχεύει στους κοιλιακούς. Ακόμα, ενισχύει την ισορροπία και το συντονισμό, αυξάνει την δύναμη του σώματος και βελτιώνει τη λειτουργική ικανότητα.https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/loop_156_1_simple_20170120_104750.mp422017-01-20yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/वी-सिट-अप-जिसमें-लेट-कर-सर-और-पैरों-को-ऊपर-उठाया-जाता-है-156https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/cover_156_1_simple__20170112_155531.pngवी सिट-अप (जिसमें लेट कर सर और पैरों को ऊपर उठाया जाता है)वी सिट-अप, जिसे "जैकनाइफ" सिट-अप या वी-अप भी कहा जाता है, एक ऐसा शारीरिक व्यायाम है जो हमारी पेट की मांसपेशियों को मज़बूत बनाता है। यह शरीर का संतुलन और समन्वय भी बढ़ाता है, शारीरिक शक्ति को भी बढ़ाता है, और कार्यात्मक फिटनेस में सुधार लाता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/loop_156_1_simple_20170120_104750.mp422017-01-20yesnoP4Phttps://passion4profession.net/id/latihan/perut/799-156https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/cover_156_1_simple__20170112_155531.png799801https://p4ppullzone.b-cdn.net/api_v2/exercises/156/trainer_media/loop_156_1_simple_20170120_104750.mp422017-01-20yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/commando-plank-157https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/cover_157_1_simple__20170105_153439.pngCommando PlankThe commando plank hits your core muscles and improves balance. When done regularly, this exercise increases your range of motion and flexibility.https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/loop_157_1_simple_20170120_111517.mp482017-01-20yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/commando-plank-157https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/cover_157_1_simple__20170105_153439.pngCommando PlankI commando plank agiscono sui muscoli del core e migliorano l'equilibrio. Se svolto regolarmente, questo esercizio aumenta il range di movimento e flessibilitàhttps://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/loop_157_1_simple_20170120_111517.mp482017-01-20yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/commando-plank-157https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/cover_157_1_simple__20170105_153439.pngCommando PlankEl ejercicio commando plank se dirige a la musculatura del torso y mejora el equilibrio. Cuando se hace regularmente, aumenta la amplitud de movimiento y la flexibilidad.https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/loop_157_1_simple_20170120_111517.mp482017-01-20yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/commando-plank-157https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/cover_157_1_simple__20170105_153439.pngCommando PlankCet exercice vise les muscles du tronc et améliore l'équilibre. Pratiqué régulièrement, il accroît votre amplitude de mouvement et votre souplesse.https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/loop_157_1_simple_20170120_111517.mp482017-01-20yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/commando-plank-unterarmstutze-157https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/cover_157_1_simple__20170105_153439.pngCommando Plank – UnterarmstützeMit dem Commando Plank bearbeiten Sie Ihre Rumpfmuskulatur und verbessern Ihr Gleichgewicht. Bei regelmäßiger Durchführung erhöht diese Übung Ihre Beweglichkeit.https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/loop_157_1_simple_20170120_111517.mp482017-01-20yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/plank-comando-157https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/cover_157_1_simple__20170105_153439.pngPlank ComandoA plank comando impacta os músculos centrais e melhora o equilíbrio. Quando praticado regularmente, esse exercício aumenta a amplitude dos movimentos e a flexibilidade.https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/loop_157_1_simple_20170120_111517.mp482017-01-20yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/планка-коммандос-157https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/cover_157_1_simple__20170105_153439.pngПланка коммандосПланка коммандос воздействует на основные мышцы вашего туловища и улучшает равновесие. При регулярном выполнении это упражнение увеличивает диапазон движений и гибкости.https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/loop_157_1_simple_20170120_111517.mp482017-01-20yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/komando-plank-157https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/cover_157_1_simple__20170105_153439.pngKomando PlankKomando plank ana kaslarınızı çalıştırır ve dengenizi artırır. Düzenli şekilde yapıldığında bu egzersiz hareket aralığınızı ve esnekliğinizi artırır.https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/loop_157_1_simple_20170120_111517.mp482017-01-20yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/وضعية-الجسر-الفدائية-157https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/cover_157_1_simple__20170105_153439.pngوضعية الجسر الفدائية.وضعيه الجسر الفدائي تحسن عضلات الوسط والتوازن. عند القيام بها بشكل متكرر، فإن هذه التمارين تزيد من نطاق حركتك ومرونتك.https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/loop_157_1_simple_20170120_111517.mp482017-01-20yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/commando-plank-157https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/cover_157_1_simple__20170105_153439.pngCommando PlankCommando plankはコアマッスルを鍛え、バランスを向上させます。この運動を定期的に行うと、動きの範囲が広がり柔軟性が上がります。https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/loop_157_1_simple_20170120_111517.mp482017-01-20yesnoP4Phttps://passion4profession.net/ko/exercises/복근/코만도-플랭크-commando-plank-157https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/cover_157_1_simple__20170105_153439.png코만도 플랭크(Commando Plank)코만도 플랭크는 핵심 근육을 움직여 균형감각을 향상 시킵니다. 정기적으로 실시하면 운동성과 유연성이 향상됩니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/loop_157_1_simple_20170120_111517.mp482017-01-20yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/commando-plank-157https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/cover_157_1_simple__20170105_153439.pngCommando plankĆwiczenie „Commando plank” angażuje mięśnie głębokie i poprawia równowagę. Wykonywane regularnie zwiększa zakres ruchów i gibkość.https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/loop_157_1_simple_20170120_111517.mp482017-01-20yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/突击队员plank-157https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/cover_157_1_simple__20170105_153439.png突击队员Plank突击队员plank可锻炼你的核心肌肉群，改善身体平衡能力。定期做此运动会扩大你的活动范围，提高身体灵活性。https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/loop_157_1_simple_20170120_111517.mp482017-01-20yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/commando-plank-157https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/cover_157_1_simple__20170105_153439.pngCommando PlankDe commando plank traint je corespieren en verbetert je balans. Bij regelmatige uitvoering, vergroot deze oefening je bewegingsomvang en je flexibiliteit.https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/loop_157_1_simple_20170120_111517.mp482017-01-20yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/kommandoplanka-157https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/cover_157_1_simple__20170105_153439.pngKommandoplankaKommandoplankan tränar dina kärnmuskler och förbättrar din balans. När övningen görs regelbundet så ökar den ditt rörelseomfång och din flexibilitet.https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/loop_157_1_simple_20170120_111517.mp482017-01-20yesnoP4Phttps://passion4profession.net/da/ovelser/mave/kommando-plank-157https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/cover_157_1_simple__20170105_153439.pngKommando-plankKommando-plank rammer musklerne i midten og forbedrer balancen. Når den udføres jævnligt, øger denne øvelse dit bevægelsesområde og din fleksibilitet.https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/loop_157_1_simple_20170120_111517.mp482017-01-20yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/kommando-plank-157https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/cover_157_1_simple__20170105_153439.pngKommando-PlankKommando-plank treenaa ylävartalon tukilihaksia ja parantaa tasapainoa. Säännöllisesti tehtynä tämä liike lisää liikeratoja ja parantaa joustavuutta.https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/loop_157_1_simple_20170120_111517.mp482017-01-20yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/kommando-plank-157https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/cover_157_1_simple__20170105_153439.pngKommando PlankKommando plank fokuserer på core-muskelaturen og forbedrer balansen. Når den gjøres jevnlig, vil denne øvelsen øke bevegelses spekteret og fleksibiliteten.https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/loop_157_1_simple_20170120_111517.mp482017-01-20yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/exercitiul-commando-plank-157https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/cover_157_1_simple__20170105_153439.pngExercițiul Commando PlankCommando plank antrenează mușchii trunchiului și îmbunătățește echilibrul. Atunci când este efectuat în mod regulat, acest exercițiu sporește intervalul de mișcare și flexibilitate.https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/loop_157_1_simple_20170120_111517.mp482017-01-20yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/commando-plank-157https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/cover_157_1_simple__20170105_153439.pngCommando PlankΗ σανίδα των κομάντο εξασκεί τους μύες του κορμού σας και βελτιώνει την ισορροπία. Όταν γίνεται τακτικά, αυτή η άσκηση αυξάνει το εύρος της κίνησης και της ευελιξίας.https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/loop_157_1_simple_20170120_111517.mp482017-01-20yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/कमांडो-प्लांक-157https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/cover_157_1_simple__20170105_153439.pngकमांडो प्लांककमांडो प्लांक आपकी कोर मांसपेशियों पर काम करता है और संतुलन बढ़ाता है। यदि इसे नियमित रूप से किया जाए तो यह अभ्यास आपकी गति और लचीलेपन की सीमा को बढ़ाती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/loop_157_1_simple_20170120_111517.mp482017-01-20yesnoP4Phttps://passion4profession.net/id/latihan/perut/805-157https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/cover_157_1_simple__20170105_153439.png805807https://p4ppullzone.b-cdn.net/api_v2/exercises/157/trainer_media/loop_157_1_simple_20170120_111517.mp482017-01-20yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/flutter-kicks-158https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/cover_158_1_simple__20170105_160745.pngFlutter KicksConsidered one of the best exercises for abs and legs, the flutter kick works your glutes, hamstrings, and core muscles. This move also helps develop the hip flexors and improves overall balance.https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/loop_158_1_simple_20170116_164809.mp412017-01-16yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/battito-alternato-gambe-158https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/cover_158_1_simple__20170105_160745.pngBattito alternato gambeConsiderati tra i migliori esercizi per addominali e gambe, i "flutter kicks" lavorano su glutei, polpacci e muscoli addominali. Questo movimento aiuta anche a sviluppare i flessori dell'anca e migliora l'equilibrio complessivo.https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/loop_158_1_simple_20170116_164809.mp412017-01-16yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/patadas-oscilantes-158https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/cover_158_1_simple__20170105_160745.pngPatadas oscilantesConsiderado uno de los mejores ejercicios para los abdominales y las piernas, la patada oscilante trabaja los glúteos, los tendones de la corva y los músculos del torso. Este movimiento también trabaja los músculos flexores de la cadera y mejora el equilibrio general.https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/loop_158_1_simple_20170116_164809.mp412017-01-16yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/flutter-kicks-158https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/cover_158_1_simple__20170105_160745.pngFlutter KicksConsidéré comme l'un des meilleurs exercices qui soient pour les abdominaux et les jambes, le flutter kick fait travailler les muscles fessiers, ischio-jambiers et ceux du tronc. Ce mouvement développe en outre les fléchisseurs des hanches et améliore l'équilibre général.https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/loop_158_1_simple_20170116_164809.mp412017-01-16yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/flutter-kicks-scherenbeinschlag-in-ruckenlage-158https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/cover_158_1_simple__20170105_160745.pngFlutter Kicks – Scherenbeinschlag in RückenlageDer als eine der besten Übungen für Bauchmuskeln und Beine angesehen Flutter Kick trainiert die Gesäß-, die hintere Bein- und die Rumpfmuskulatur. Mit dieser Übung stärken Sie außerdem Ihre Hüftbeuger und verbessern insgesamt Ihr Gleichgewicht.https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/loop_158_1_simple_20170116_164809.mp412017-01-16yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/flutter-kicks-158https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/cover_158_1_simple__20170105_160745.pngFlutter KicksConsiderado um dos melhores exercícios para os músculos abdominais e as pernas, o flutter kick trabalha os glúteos, os isquiotibiais e os músculos centrais. Este movimento também ajuda a aprimorar os flexores do quadril e melhorar o desempenho geral.https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/loop_158_1_simple_20170116_164809.mp412017-01-16yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/порхание-ногами-158https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/cover_158_1_simple__20170105_160745.pngПорхание ногамиЭто упражнение считается одним из лучших для мышц живота и ног. Порхание ногами разрабатывает ягодицы, бедра и мышцы туловища. Это движение также помогает развивать мышцы-сгибатели бедер и в целом улучшает способность поддерживать равновесие.https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/loop_158_1_simple_20170116_164809.mp412017-01-16yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/flutter-kicks-karın-egzersizi-158https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/cover_158_1_simple__20170105_160745.pngFlutter Kicks Karın EgzersiziKarın kasları ve bacaklar için en iyi egzersizlerden biri olarak kabul edilen titreme tekme squat kalça, hamstring ve ana kasları çalıştırır. Bu hareket ayrıca kalça fleksör kaslarını ve geliştirir ve genel dengeyi iyileştirir.https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/loop_158_1_simple_20170116_164809.mp412017-01-16yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/الركلات-بوضعية-الاستلقاء-158https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/cover_158_1_simple__20170105_160745.pngالركلات بوضعية الاستلقاءيعد هذا التمرين واحدا من أفضل التمارين للمعدة والرجلين، تمرين الركلات بوضعية الاستلقاء يمرن عضلات الفخذين، والأوتار وعضلات الوسط. هذه الحركة تساعد أيضا على تطوير عضلات الوركين القابضة ويحسن التوازن العام.https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/loop_158_1_simple_20170116_164809.mp412017-01-16yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/プラッターキック-158https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/cover_158_1_simple__20170105_160745.pngプラッターキックプラターキックは腹筋と脚に最適な運動の1つで、大臀筋、大腿屈筋、コアマッスルを鍛えます。また、この運動は臀部の屈筋の発達に効果があり、全体的なバランスを向上させます。https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/loop_158_1_simple_20170116_164809.mp412017-01-16yesnoP4Phttps://passion4profession.net/ko/exercises/복근/플루터킥-158https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/cover_158_1_simple__20170105_160745.png플루터킥복근과 다리 근육 단련에 최고의 운동으로 알려진 플루터킥은 둔근, 슬와부근을 비롯한 핵심 근육을 자극합니다. 또한 이 운동은 엉덩이의 굴근 발달과 전반적인 균형 감각 향상에도 도움이 됩니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/loop_158_1_simple_20170116_164809.mp412017-01-16yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/flutter-kicks-158https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/cover_158_1_simple__20170105_160745.pngFlutter kicksĆwiczenie „Flutter kicks”, uznawane za jedno z najlepszych ćwiczeń na mięśnie brzucha i nogi, angażuje pośladki, mięśnie grupy tylnej uda i mięśnie głębokie. Ten ruch pomaga również rozwinąć zginacze stawu biodrowego i poprawia ogólną równowagę.https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/loop_158_1_simple_20170116_164809.mp412017-01-16yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/浅打水-158https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/cover_158_1_simple__20170105_160745.png浅打水浅打水被认为是锻炼腹部和腿部的最好方式之一，它可以锻炼你的臀部，腘绳肌腱和核心肌肉群。此运动还能锻炼臀屈肌，提高身体的平衡能力。https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/loop_158_1_simple_20170116_164809.mp412017-01-16yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/flutter-kicks-158https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/cover_158_1_simple__20170105_160745.pngFlutter KicksBeschouwd als een van de beste oefeningen voor de buikspieren en benen, traint de flutter kick je bilspieren, hamstrings en corespieren. Deze beweging helpt ook bij de ontwikkeling van de heupflexoren en verbetert de algehele balans.https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/loop_158_1_simple_20170116_164809.mp412017-01-16yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/fladdersparkar-158https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/cover_158_1_simple__20170105_160745.pngFladdersparkarAnses vara en av de bästa övningarna för magmusklerna och benen. Fladdersparkar fungerar perfekt om du vill träna din sätesmuskel, baksidan på dina lår och dina kärnmuskler. Sparkarna hjälper dig också att utveckla höftböjarmuskelaturen och förbättrar den totala balansen.https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/loop_158_1_simple_20170116_164809.mp412017-01-16yesnoP4Phttps://passion4profession.net/da/ovelser/mave/flagrespark-158https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/cover_158_1_simple__20170105_160745.pngFlagresparkFlagrespark, som anses for at være en af de bedste øvelser for mavemuskler og ben, bearbejder dine balder, haser og muslker i midten. Denne bevæglese hjælper også med at udvikle dine bøjemuskler i hoften og forbedrer din samlede balance.https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/loop_158_1_simple_20170116_164809.mp412017-01-16yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/flutter-potku-158https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/cover_158_1_simple__20170105_160745.pngFlutter-potkuFlutter-potkuja pidetään yhtenä parhaista liikkeistä vatsalihaksille ja reisille. Ne treenaavat pakaroita, reiden koukistajalihaksia ja ylävartalon tukilihaksia. Lisäksi tämä liike auttaa kehittämään lonkankoukistajia ja parantaa yleistä tasapainoa.https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/loop_158_1_simple_20170116_164809.mp412017-01-16yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/flutter-kicks-158https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/cover_158_1_simple__20170105_160745.pngFlutter KicksSes på som en av de beste øvelsene for magemuskler og legger, flutter kicks får rumpe, hamstrings, og magemuskler til å arbeide. Denne bevegelsen hjelper også til med å utvikle hoftebøyeren og forbedrer balansen.https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/loop_158_1_simple_20170116_164809.mp412017-01-16yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/lovituri-flutter-158https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/cover_158_1_simple__20170105_160745.pngLovituri flutterLovitura flutter antrenează fesierii, tendoanele poliptee și mușchii trunchiului și este considerată unul dintre cele mai bune exerciții pentru mușchii abdominali și picioare. Această mișcare ajută, de asemenea, la dezvoltarea flexorilor șoldului și îmbunătățește echilibrul general.https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/loop_158_1_simple_20170116_164809.mp412017-01-16yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/flutter-kicks-158https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/cover_158_1_simple__20170105_160745.pngFlutter KicksΠρόκειται για μια από τις καλύτερες ασκήσεις για τους σκιέρ, το ρυθμικό κάθισμα εξασκεί όλους αυτούς τους μεγάλους μύες στο κάτω μέρος του σώματος, όπως τους τετρακέφαλους σας, τους γλουτούς, και τους ιγνυακούς τένοντες. Διατηρεί επίσης τις αρθρώσεις σας ευέλικτες, βελτιώνει τη λειτουργική ικανότητα, και ενδυναμώνει τη δύναμη του κορμού.https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/loop_158_1_simple_20170116_164809.mp412017-01-16yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/फ्लटर-किक-158https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/cover_158_1_simple__20170105_160745.pngफ्लटर किकफ्लटर किक पेट और पैरों के लिए एक सबसे अच्छा व्यायाम मानी जाती है, यह आपके कूल्हे की मांसपेशी, घुटने के पीछे की नस और कोर मांसपेशियों पर काम करती है। यह व्यायाम कूल्हों का लचीलापन बढ़ाता है शरीर के संतुलन को भी बढ़ाता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/loop_158_1_simple_20170116_164809.mp412017-01-16yesnoP4Phttps://passion4profession.net/id/latihan/perut/811-158https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/cover_158_1_simple__20170105_160745.png811813https://p4ppullzone.b-cdn.net/api_v2/exercises/158/trainer_media/loop_158_1_simple_20170116_164809.mp412017-01-16yesnoP4Phttps://passion4profession.net/en/exercises/pectorals/pulsing-squats-159https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/cover_159_1_simple__20170110_130321.pngPulsing SquatsTouted as one of the best exercises for skiers, the pulsing squat works all those large muscles in the lower body, such as your quads, glutes, and hamstrings. It also keeps your joints flexible, improves functional fitness, and builds core strength.https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/loop_159_1_simple_20170117_093100.mp432017-01-17yesnoP4Phttps://passion4profession.net/it/esercizi/pettorali/squat-pulsanti-159https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/cover_159_1_simple__20170110_130321.pngSquat PulsantiConosciuto come uno dei migliori esercizi per gli sciatori, lo squat pulsante lavora su tutti i grandi muscoli nella parte inferiore del corpo, come ad esempio quadricipiti, glutei e muscoli posteriori della coscia. Mantiene anche flessibili le articolazioni, migliora la forma fisica funzionale ed aumenta la forza di base.https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/loop_159_1_simple_20170117_093100.mp432017-01-17yesnoP4Phttps://passion4profession.net/es/ejercicios/pectorales/pulsing-squats-159https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/cover_159_1_simple__20170110_130321.pngPulsing SquatsAclamado como uno de los mejores ejercicios para esquiadores, el pulsing squat trabaja todos los músculos grades de la parte inferior del cuerpo, como los cuádriceps, los glúteos y los tendones de la corva. También mantiene flexibles las articulaciones, mejora el entrenamiento funcional y genera fuerza en los músculos de torso.https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/loop_159_1_simple_20170117_093100.mp432017-01-17yesnoP4Phttps://passion4profession.net/fr/exercices/pectoraux/pulsing-squats-159https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/cover_159_1_simple__20170110_130321.pngPulsing SquatsVanté comme l’un des meilleurs exercices qui soient pour les skieurs, le pulsing squat fait travailler tous les grands muscles du bas du corps, dont les quadriceps, les fessiers et les muscles ischio-jambiers. Il entretient en outre la souplesse des articulations, améliore la forme fonctionnelle et renforce le tronc.https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/loop_159_1_simple_20170117_093100.mp432017-01-17yesnoP4Phttps://passion4profession.net/de/uebungen/brust/pulsing-squats-pulsierende-kniebeugen-159https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/cover_159_1_simple__20170110_130321.pngPulsing Squats – Pulsierende KniebeugenPulsing Squats gelten als eine der besten Übungen für Skifahrer. Mit ihnen trainieren Sie die komplette Muskulatur der unteren Körperhälfte, wie bspw. Quadriceps, Gesäßmuskulatur und hintere Beinmuskulatur. Sie sorgt außerdem dafür, dass Ihre Gelenke beweglich bleiben, erhöht Ihre funktionelle Fitness und baut Kraft im Rumpfbereich auf.https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/loop_159_1_simple_20170117_093100.mp432017-01-17yesnoP4Phttps://passion4profession.net/pt/exercicios/peitorais/squats-pulsantes-159https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/cover_159_1_simple__20170110_130321.pngSquats pulsantesAnunciado como um dos melhores exercícios para esquiadores, o squat pulsante trabalha todos aqueles grandes grupos musculares na parte inferior do corpo, tais como os quadríceps, glúteos e isquiotibiais. Também mantém as articulações flexíveis, melhora a capacidade funcional e aumenta a força.https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/loop_159_1_simple_20170117_093100.mp432017-01-17yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/грудь/пульсирующие-приседания-159https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/cover_159_1_simple__20170110_130321.pngПульсирующие приседанияПульсирующие приседания расхваливают как одни из лучших упражнений для лыжников. Они разрабатывают все крупные мышцы нижней части тела, например, четырехглавые мышцы, ягодичные мышцы и мышцы задней поверхности бедер. Они также сохраняют гибкость суставов, улучшают функциональную физическую форму и наращивают силу туловища.https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/loop_159_1_simple_20170117_093100.mp432017-01-17yesnoP4Phttps://passion4profession.net/tr/egzersizler/gogus/vurmalı-squat-159https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/cover_159_1_simple__20170110_130321.pngVurmalı SquatKayakçılar için en iyi egzersizlerden biri olarak ün salmış olan vurmalı squat vücudun alt kısmındaki, dörtlü, kalça ve hamstrings kasları gibi tüm büyük kasları çalıştırır. Ayrıca eklemlerinizi esnek tutup fonksiyonel formdalığı artırır ve ana dayanıklılığı sağlar.https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/loop_159_1_simple_20170117_093100.mp432017-01-17yesnoP4Phttps://passion4profession.net/ar/tamarin/الصدر/القرفصاء-المتكررة-159https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/cover_159_1_simple__20170110_130321.pngالقرفصاء المتكررةيعد هذا التمرين الأفضل من أجل المتزلجين على الجليد، يعمل على تمرين كل العضلات الكبيرة في أسفل الجسم، العضلات الرباعية، الفخذية والوترية. كما يحافظ على مفاصلك مرنة ويحسن اللياقة الوظيفية ويبني قوة في الجسم.https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/loop_159_1_simple_20170117_093100.mp432017-01-17yesnoP4Phttps://passion4profession.net/ja/exercises/胸筋/pulsing-squats-159https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/cover_159_1_simple__20170110_130321.pngPulsing SquatsPushing squatsはスキー選手に最適な運動のひとつで、大腿四頭筋、大殿筋、大腿屈筋等、下半身の大きな筋肉を全て鍛えます。また、関節の柔軟性を維持し、機能的健康状態を改善し、コアを強化します。https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/loop_159_1_simple_20170117_093100.mp432017-01-17yesnoP4Phttps://passion4profession.net/ko/exercises/가슴/펄스-스쾃-pulsing-squats-159https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/cover_159_1_simple__20170110_130321.png펄스 스쾃(Pulsing Squats)스키 선수들에게 최고의 운동으로 극찬받는 펄스 스쾃은 대퇴 사두근, 둔근 및 슬와부근과 같은 하체의 모든 큰 근육을 단련시키고, 피트니스의 기능성을 향상시키며 핵심 근력을 강화시킵니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/loop_159_1_simple_20170117_093100.mp432017-01-17yesnoP4Phttps://passion4profession.net/pl/cwiczenia/klatka/pulsing-squats-159https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/cover_159_1_simple__20170110_130321.pngPulsing squatsĆwiczenie „Pulsing squats”, zachwalane jako najlepsze ćwiczenie dla narciarzy, angażuje największe partie mięśni w dolnej części ciała takie jak mięsień czworogłowy uda, pośladki i mięśnie grupy tylnej uda. Utrzymuje również elastyczność stawów, poprawia sprawność funkcjonalną i buduje siłę mięśni głębokich.https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/loop_159_1_simple_20170117_093100.mp432017-01-17yesnoP4Phttps://passion4profession.net/zh/exercises/胸肌/律动squats-159https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/cover_159_1_simple__20170110_130321.png律动Squats律动squat被认为是滑雪者的最佳锻炼方式之一，它可以锻炼下肢的所有大块肌肉，如你的股四头肌，臀屈肌和腘绳肌腱。它还可以让你的关节保持灵活，改善体态，锻炼核心肌肉群的力量。https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/loop_159_1_simple_20170117_093100.mp432017-01-17yesnoP4Phttps://passion4profession.net/nl/oefeningen/borst/pulsing-squat-159https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/cover_159_1_simple__20170110_130321.pngPulsing SquatAangeprezen als een van de beste oefeningen voor skiërs, traint de pulsing squat al die grote spieren in het onderlichaam, zoals je quadriceps, bilspieren en hamstrings. Het houdt ook je gewrichten soepel, verbetert de functionele fitheid en bouwt de kracht van je core op.https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/loop_159_1_simple_20170117_093100.mp432017-01-17yesnoP4Phttps://passion4profession.net/sv/ovningar/brost/pulserande-squats-159https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/cover_159_1_simple__20170110_130321.pngPulserande squatsTippad som en av de bästa övningarna för skidåkare. Det pulserande knäböjet använder alla de stora musklerna i underkroppen, t.ex. dina lårmuskler, din sätesmuskel samt baksidan på dina lår. Övningen håller även dina leder flexibla och förbättrar din funktionella fitness samt bygger upp din kärnstyrka.https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/loop_159_1_simple_20170117_093100.mp432017-01-17yesnoP4Phttps://passion4profession.net/da/ovelser/bryst/pulserende-squats-159https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/cover_159_1_simple__20170110_130321.pngPulserende squatsDen pulserende squat, der kaldes en af de bedste øvelser til skiløbere, bearbejder alle de store muskler i underkroppen, f.eks. dine rygmuskler, balder og haser. Den sørger også for, at dine led er fleksible, forbedrer din funktionelle fitness og opbygger din kernestyrke.https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/loop_159_1_simple_20170117_093100.mp432017-01-17yesnoP4Phttps://passion4profession.net/fi/liikkeet/rinta/pulssi-squats-159https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/cover_159_1_simple__20170110_130321.pngPulssi-squatsPulssi-squats -liikettä pidetään yhtenä parhaista liikkeistä hiihtäjille. Se treenaa kaikkia alavartalon suuria lihaksia, kuten reiden koukistaja- ja ojentajalihaksia ja pakaroita. Lisäksi se pitää raajat joustavina, parantaa funktionaalista kuntoa ja lisää keskivartalon tukilihasten voimaa.https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/loop_159_1_simple_20170117_093100.mp432017-01-17yesnoP4Phttps://passion4profession.net/nb/ovelser/bryst/pulserende-squats-159https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/cover_159_1_simple__20170110_130321.pngPulserende SquatsRapportert som en av de beste øvelsene for skiløpere, pulserende squats setter alle de store musklene i den neder delen av kroppen i arbeid, som rumpe, lår og hamstrings. Det holder deg også leddene dine fleksible, gir forbedret funksjonell helse, og bygger en sterkere core.https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/loop_159_1_simple_20170117_093100.mp432017-01-17yesnoP4Phttps://passion4profession.net/ro/exercitii/pectorali/exercitiul-squats-pulsate-159https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/cover_159_1_simple__20170110_130321.pngExercițiul Squats pulsatePromovate drept cele mai bun exerciții pentru schiori, squats pulsate antrenează toți mușchii mari din partea inferioară a corpului, cum ar fi cvadricepșii, fesierii și tendoanele poliptee. Acestea ajută, de asemenea, la menținerea flexibilității articulațiilor, la îmbunătățirea condiției fizice funcționale și întărirea trunchiului.https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/loop_159_1_simple_20170117_093100.mp432017-01-17yesnoP4Phttps://passion4profession.net/el/askiseis/στηθος/ρυθμικο-καθισμα-159https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/cover_159_1_simple__20170110_130321.pngΡυθμικό ΚάθισμαΠρόκειται για μια από τις καλύτερες ασκήσεις για τους σκιέρ, το ρυθμικό κάθισμα εξασκεί όλους αυτούς τους μεγάλους μύες στο κάτω μέρος του σώματος, όπως τους τετρακέφαλους σας, τους γλουτούς, και τους ιγνυακούς τένοντες. Διατηρεί επίσης τις αρθρώσεις σας ευέλικτες, βελτιώνει τη λειτουργική ικανότητα, και ενδυναμώνει τη δύναμη του κορμού.https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/loop_159_1_simple_20170117_093100.mp432017-01-17yesnoP4Phttps://passion4profession.net/hi/vyayam/छाती/पल्सिंग-स्क्वौट-जिसमें-शरीर-को-कुर्सी-के-आकार-में-बनाते-हुए-उठक-बैठक-लगाई-जाती-ह-159https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/cover_159_1_simple__20170110_130321.pngपल्सिंग स्क्वौट (जिसमें शरीर को कुर्सी के आकार में बनाते हुए उठक-बैठक लगाई जाती है)स्की करने वालों के लिए यह एक सबसे अच्छा व्यायाम माना जाता है। यह व्यायाम शरीर के निचले हिस्से की सभी बड़ी मांसपेशियों जैसे जांघ, कूल्हे और घुटने के पीछे की मांसपेशियों पर काम करता है। यह आपके जोड़ों को लचीला बनाए रखने में भी सहायक है और साथ ही आपकी क्रियाशीलता और शक्ति को बढ़ाता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/loop_159_1_simple_20170117_093100.mp432017-01-17yesnoP4Phttps://passion4profession.net/id/latihan/dada/1420-159https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/cover_159_1_simple__20170110_130321.png14201422https://p4ppullzone.b-cdn.net/api_v2/exercises/159/trainer_media/loop_159_1_simple_20170117_093100.mp432017-01-17yesnoP4Phttps://passion4profession.net/en/exercises/pectorals/spiderman-push-ups-160https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/cover_160_1_simple__20171130_140803.jpgSpiderman Push-UpsThis compound exercise builds strength, flexibility, and balance. When done regularly, it tones your arms and chest, strengthens your core, and boosts physical performance.https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/loop_160_1_simple_20171130_140803.mp442017-11-30yesnoP4Phttps://passion4profession.net/it/esercizi/pettorali/push-up-spiderman-160https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/cover_160_1_simple__20171130_140803.jpgPush-Up SpidermanQuesto esercizio composto aumenta la forza, la flessibilità e l'equilibrio. Una volta fatto regolarmente, tonifica le braccia e il petto, rafforza gli addominali e aumenta le prestazioni fisiche.https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/loop_160_1_simple_20171130_140803.mp442017-11-30yesnoP4Phttps://passion4profession.net/es/ejercicios/pectorales/flexiones-de-brazos-en-el-suelo-spiderman-160https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/cover_160_1_simple__20171130_140803.jpgFlexiones de brazos en el suelo "Spiderman"Este ejercicio compuesto aumenta la fuerza, la flexibilidad y el equilibrio. Cuando se hace regularmente, tonifica los brazos y el pecho, fortalece los músculos del torso y potencia el rendimiento físico.https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/loop_160_1_simple_20171130_140803.mp442017-11-30yesnoP4Phttps://passion4profession.net/fr/exercices/pectoraux/spiderman-push-ups-160https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/cover_160_1_simple__20171130_140803.jpgSpiderman Push-UpsCet exercice combiné développe la force, la souplesse et l'équilibre. Effectué régulièrement, il tonifie les bras et la poitrine, renforce le tronc et augmente les performances physiques.https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/loop_160_1_simple_20171130_140803.mp442017-11-30yesnoP4Phttps://passion4profession.net/de/uebungen/brust/spiderman-liegestutze-160https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/cover_160_1_simple__20171130_140803.jpgSpiderman-LiegestützeDiese aus mehreren Komponenten zusammengesetzte Übung baut Kraft auf, erhöht die Beweglichkeit und stärkt das Gleichgewicht. Bei regelmäßiger Durchführung strafft diese Übung die Arme und Brust, stärkt den Rumpf und steigert die körperliche Leistungsfähigkeit.https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/loop_160_1_simple_20171130_140803.mp442017-11-30yesnoP4Phttps://passion4profession.net/pt/exercicios/peitorais/flexoes-de-braco-homem-aranha-160https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/cover_160_1_simple__20171130_140803.jpgFlexões de Braço Homem-AranhaEste exercício composto aumenta a força, a flexibilidade e o equilíbrio. Quando praticado regularmente, tonifica os braços e o peito, fortalece os músculos centrais e estimula o desempenho físico.https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/loop_160_1_simple_20171130_140803.mp442017-11-30yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/грудь/отжимания-человека-паука-160https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/cover_160_1_simple__20171130_140803.jpgОтжимания человека-паукаЭто комплексное упражнение развивает силу, гибкость и чувство равновесия. При регулярном выполнении оно придает форму вашим рукам и груди, укрепляет ваше туловище и повышает физическую работоспособность.https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/loop_160_1_simple_20171130_140803.mp442017-11-30yesnoP4Phttps://passion4profession.net/tr/egzersizler/gogus/orumcek-adam-sınavları-160https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/cover_160_1_simple__20171130_140803.jpgÖrümcek Adam ŞınavlarıBu yoğun egzersiz dayanım, esneklik ve dengeyi artırır. Düzenli yapıldığında kollarınızı ve göğsünüzü düzene sokar ana kaslarınızı güçlendirir ve fiziksel performansınızı artırır.https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/loop_160_1_simple_20171130_140803.mp442017-11-30yesnoP4Phttps://passion4profession.net/ar/tamarin/الصدر/تمارين-الضغط-سبايدر-مان-160https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/cover_160_1_simple__20171130_140803.jpgتمارين الضغط سبايدر مانهذا التمرين المركب يبني القوة والمرونة والتوازن. عند القيام به بشكل متكرر، فإنه ينحت عضلات اليدين والصدر، ويقوي الوسط ويحسن شكل الجسم.https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/loop_160_1_simple_20171130_140803.mp442017-11-30yesnoP4Phttps://passion4profession.net/ja/exercises/胸筋/スパイダーマン腕立て伏せ-160https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/cover_160_1_simple__20171130_140803.jpgスパイダーマン腕立て伏せこの混合運動は強度、柔軟性、バランスを向上させます。定期的に行うと腕や胸の形を整え、コアを強化し、肉体的パフォーマンスを向上させます。https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/loop_160_1_simple_20171130_140803.mp442017-11-30yesnoP4Phttps://passion4profession.net/ko/exercises/가슴/스파이더맨-푸시업-160https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/cover_160_1_simple__20171130_140803.jpg스파이더맨 푸시업이 운동은 근력, 유연석 및 균형감각을 길러주는 복합 운동입니다. 정기적으로 실시하면 팔과 가슴이 보정되고 핵심 근육이 강화되며 운동 능력이 향상됩니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/loop_160_1_simple_20171130_140803.mp442017-11-30yesnoP4Phttps://passion4profession.net/pl/cwiczenia/klatka/pompki-spidermana-160https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/cover_160_1_simple__20171130_140803.jpgPompki SpidermanaTo złożone ćwiczenie rozwija siłę, gibkość i równowagę. Wykonywane regularnie rzeźbi ręce i klatkę piersiową, wzmacnia mięśnie głębokie i poprawia wydolność fizyczną.https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/loop_160_1_simple_20171130_140803.mp442017-11-30yesnoP4Phttps://passion4profession.net/zh/exercises/胸肌/蜘蛛侠俯卧撑-160https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/cover_160_1_simple__20171130_140803.jpg蜘蛛侠俯卧撑此复合运动能够锻炼体力，灵活性和平衡能力。定期做此运动，你的手臂和胸部会得到锻炼，核心肌肉群会得到加强，体能表现也会有所提高。https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/loop_160_1_simple_20171130_140803.mp442017-11-30yesnoP4Phttps://passion4profession.net/nl/oefeningen/borst/spiderman-push-ups-160https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/cover_160_1_simple__20171130_140803.jpgSpiderman Push-UpsThis compound exercise builds strength, flexibility, and balance. When done regularly, it tones your arms and chest, strengthens your core, and boosts physical performance.https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/loop_160_1_simple_20171130_140803.mp442017-11-30yesnoP4Phttps://passion4profession.net/sv/ovningar/brost/spindelmannens-pushups-160https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/cover_160_1_simple__20171130_140803.jpgSpindelmannens pushupsDenna övning bygger styrka, flexibilitet och balans. Om du gör denna övning regelbundet så kommer du att tona dina armar och ditt bröst, och du kommer att stärka din kropp och öka din fysiska prestation.https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/loop_160_1_simple_20171130_140803.mp442017-11-30yesnoP4Phttps://passion4profession.net/da/ovelser/bryst/spiderman-armbøjninger-160https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/cover_160_1_simple__20171130_140803.jpgSpiderman-armbøjningerDenne sammensatte øvelse opbygger styrke, fleksibilitet og balance. Når den udføres regelmæssigt, får du markerede arme og bryst, styrke dine muskler i midten og boostet din fysiske formåen.https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/loop_160_1_simple_20171130_140803.mp442017-11-30yesnoP4Phttps://passion4profession.net/fi/liikkeet/rinta/spiderman-punnerrus-160https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/cover_160_1_simple__20171130_140803.jpgSpiderman-punnerrusTämä yhdistelmäliike lisää voimaa, joustavuutta ja tasapainoa. Säännöllisesti tehtynä se muokkaa käsivarsia ja rintakehää, vahvistaa keskivartalon tukilihaksia ja tehostaa fyysistä suorituskykyä.https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/loop_160_1_simple_20171130_140803.mp442017-11-30yesnoP4Phttps://passion4profession.net/nb/ovelser/bryst/spiderman-push-ups-160https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/cover_160_1_simple__20171130_140803.jpgSpiderman Push-UpsDenne sammensatte øvelsen bygger styrke, fleksibilitet og balanse. Når den gjøres jevnlig, vil den gi former til armer og brystkassen, styrke coren og øke den fysiske utførelse.https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/loop_160_1_simple_20171130_140803.mp442017-11-30yesnoP4Phttps://passion4profession.net/ro/exercitii/pectorali/flotari-spiderman-160https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/cover_160_1_simple__20171130_140803.jpgFlotări SpidermanAcest exercițiu compus sporește forța, flexibilitatea și echilibrul. Atunci când este efectuat în mod regulat, ajută la tonifierea brațelor și pieptului, întărește trunchiul și crește performanțele fizice.https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/loop_160_1_simple_20171130_140803.mp442017-11-30yesnoP4Phttps://passion4profession.net/el/askiseis/στηθος/spiderman-push-ups-160https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/cover_160_1_simple__20171130_140803.jpgSpiderman Push-UpsΑυτή η σύνθετη άσκηση βελτιώνει την δύναμη, την ευελιξία και την ισορροπία. Όταν γίνεται τακτικά, τονώνει τα χέρια και το στήθος σας, ενδυναμώνει τον κορμό σας, και ενισχύει την φυσική απόδοση.https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/loop_160_1_simple_20171130_140803.mp442017-11-30yesnoP4Phttps://passion4profession.net/hi/vyayam/छाती/स्पाइडरमैन-पुश-अप-160https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/cover_160_1_simple__20171130_140803.jpgस्पाइडरमैन पुश-अपइस मिश्रित व्यायाम से शक्ति, लचीलापन, और संतुलन बढ़ता है। जब नियमित रूप से किया तो यह आपकी बाँहों को टोन करता है, आपकी कोर मांसपेशियों को मज़बूत बनाता है और आपकी शारीरिक क्षमता को बढ़ाता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/loop_160_1_simple_20171130_140803.mp442017-11-30yesnoP4Phttps://passion4profession.net/id/latihan/dada/1450-160https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/cover_160_1_simple__20171130_140803.jpg14501452https://p4ppullzone.b-cdn.net/api_v2/exercises/160/trainer_media/loop_160_1_simple_20171130_140803.mp442017-11-30yesnoP4Phttps://passion4profession.net/en/exercises/obliques/supine-bicycles-161https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/cover_161_1_simple__20170117_112827.pngSupine BicyclesThis exercise works the abdominal muscles, especially the obliques. It's ideal for strengthening your core and losing belly fat. All you need is an exercise mat.https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/loop_161_1_simple_20170117_113748.mp422017-01-17yesnoP4Phttps://passion4profession.net/it/esercizi/obliqui/bicicletta-da-supino-161https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/cover_161_1_simple__20170117_112827.pngBicicletta da supinoQuesto esercizio allena i muscoli addominali, in particolare gli obliqui. È ideale per rafforzare gli addominali e per perdere il grasso della pancia. Tutto ciò che serve è un tappetino da esercizio.https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/loop_161_1_simple_20170117_113748.mp422017-01-17yesnoP4Phttps://passion4profession.net/es/ejercicios/oblicuos/hacer-la-bicicleta-en-posicion-supina-161https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/cover_161_1_simple__20170117_112827.pngHacer la bicicleta en posición supinaEste ejercicio trabaja los músculos abdominales, especialmente los oblicuos. Es ideal para fortalecer los músculos del torso y perder grasa abdominal. Lo único que necesitas es una colchoneta.https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/loop_161_1_simple_20170117_113748.mp422017-01-17yesnoP4Phttps://passion4profession.net/fr/exercices/obliques/supine-bicycles-161https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/cover_161_1_simple__20170117_112827.pngSupine BicyclesCet exercice fait travailler les abdominaux, en particulier obliques. Il est idéal pour renforcer le tronc et perdre de la graisse abdominale. Il vous suffit d'un tapis d'entraînement.https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/loop_161_1_simple_20170117_113748.mp422017-01-17yesnoP4Phttps://passion4profession.net/de/uebungen/schrage/radfahren-in-ruckenlage-161https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/cover_161_1_simple__20170117_112827.pngRadfahren in RückenlageDiese Übung trainiert die Bauchmuskulatur, insbesondere die schrägen Bauchmuskeln. Sie ist ideal dazu geeignet, den Rumpf zu stärken und Bauchfett zu verlieren. Alles, was Sie brauchen, ist eine Trainingsmatte.https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/loop_161_1_simple_20170117_113748.mp422017-01-17yesnoP4Phttps://passion4profession.net/pt/exercicios/obliquos/abdominais-obliquos-alternados-161https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/cover_161_1_simple__20170117_112827.pngAbdominais oblíquos alternadosEste exercício trabalha músculos abdominais, especialmente os oblíquos. É ideal para o fortalecimento dos músculos centrais e a perda de gordura abdominal. Tudo o que você precisa é uma esteira de exercício.https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/loop_161_1_simple_20170117_113748.mp422017-01-17yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/косые/велосипед-на-спине-161https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/cover_161_1_simple__20170117_112827.pngВелосипед на спинеЭто упражнение разрабатывает мышцы живота, особенно косые мышцы. Оно идеально подходит для укрепления туловища и избавления от жира на животе. Все, что вам нужно, — это коврик для упражнений.https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/loop_161_1_simple_20170117_113748.mp422017-01-17yesnoP4Phttps://passion4profession.net/tr/egzersizler/yan-karın/sırtustu-bisiklet-161https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/cover_161_1_simple__20170117_112827.pngSırtüstü BisikletBu hareket özellikle oblikler olmak üzere karın kaslarını çalıştırır. Ana kaslarınızı güçlendirmek ve karın yağlarını kaybetmek için idealdir. Tüm ihtiyacınız olan bir egzersiz minderidir.https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/loop_161_1_simple_20170117_113748.mp422017-01-17yesnoP4Phttps://passion4profession.net/ar/tamarin/المائلة/الدراجة-في-وضعية-الاستلقاء-161https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/cover_161_1_simple__20170117_112827.pngالدراجة في وضعية الاستلقاءهذا التمرين يعمل على عضلات البطن، خصوصا العضلات الجانبية (الخصر). وهو مثالي لتقوية وسطك وخسارة دهون البطن. كل ما تحتاج إليه هو بساط التمرين.https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/loop_161_1_simple_20170117_113748.mp422017-01-17yesnoP4Phttps://passion4profession.net/ja/exercises/腹斜筋/スーパインバイシクル-161https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/cover_161_1_simple__20170117_112827.pngスーパインバイシクルこの運動は腹筋、特に腹斜筋を鍛えます。コアの強化とお腹の脂肪燃焼に最適です。必要なのはエクササイズマットだけです。https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/loop_161_1_simple_20170117_113748.mp422017-01-17yesnoP4Phttps://passion4profession.net/ko/exercises/복사근/수파인바이시클-161https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/cover_161_1_simple__20170117_112827.png수파인바이시클이 운동은 복근, 특히 복사근을 단련하는 운동입니다. 이 운동은 핵심 근육을 강화하고 뱃살을 빼는데 이상적입니다. 운동 매트 하나면 충분합니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/loop_161_1_simple_20170117_113748.mp422017-01-17yesnoP4Phttps://passion4profession.net/pl/cwiczenia/skosne/rowerek-w-lezeniu-na-plecach-161https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/cover_161_1_simple__20170117_112827.pngRowerek w leżeniu na plecachTo ćwiczenie angażuje mięśnie brzucha, w szczególności mięśnie skośne brzucha. Jest idealne do wzmocnienia mięśni głębokich i zrzucenia tłuszczyku na brzuchu. Potrzebna jest jedynie mata do ćwiczeń.https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/loop_161_1_simple_20170117_113748.mp422017-01-17yesnoP4Phttps://passion4profession.net/zh/exercises/腹斜肌/仰卧单车-161https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/cover_161_1_simple__20170117_112827.png仰卧单车此运动可锻炼你的腹部肌肉，特别是腹斜肌。它是强化您的核心肌肉群，减掉腹部脂肪的理想方法。你只需要一个训练垫就可以锻炼。https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/loop_161_1_simple_20170117_113748.mp422017-01-17yesnoP4Phttps://passion4profession.net/nl/oefeningen/schuine/supine-bicycles-161https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/cover_161_1_simple__20170117_112827.pngSupine BicyclesDeze oefening traint de buikspieren, vooral de schuine. Hij is ideaal voor het versterken van je core en voor het kwijtraken van buikvet. Het enige wat je nodig hebt is een trainingsmat.https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/loop_161_1_simple_20170117_113748.mp422017-01-17yesnoP4Phttps://passion4profession.net/sv/ovningar/sneda/liggande-cykeln-161https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/cover_161_1_simple__20170117_112827.pngLiggande cykelnDenna övning tränar dina magmuskler, och speciellt dina yttre magmuskler. Övningen är idealisk för att stärka din mage och förlora mycket magfett. Allt du behöver är en träningsmatta.https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/loop_161_1_simple_20170117_113748.mp422017-01-17yesnoP4Phttps://passion4profession.net/da/ovelser/skra/rygliggende-cyklen-161https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/cover_161_1_simple__20170117_112827.pngRygliggende cyklenDenne øvelse bearbejder mavemusklerne, især skråmusklerne. Den er ideel til styrkelse af musklerne i midten og til at tabe fedt på maven. Det eneste, du skal bruge, er en træningsmadras.https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/loop_161_1_simple_20170117_113748.mp422017-01-17yesnoP4Phttps://passion4profession.net/fi/liikkeet/vinot/polkupyora-selinmakuulla-161https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/cover_161_1_simple__20170117_112827.pngPolkupyörä selinmakuullaTämä harjoitus treenaa vatsalihaksia, erityisesti poikittaisia vatsalihaksia. Se on erinomainen vartalon tukilihasten vahvistaja ja vatsarasvan polttaja. Tarvitset vain jumppamaton.https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/loop_161_1_simple_20170117_113748.mp422017-01-17yesnoP4Phttps://passion4profession.net/nb/ovelser/skra/liggende-sykling-161https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/cover_161_1_simple__20170117_112827.pngLiggende syklingDenne øvelsen fokuserer på magemusklene, særlig de skrå magemusklene. Det er ideelt for å styrke coren og miste magefett. Alt du behøver er en treningsmatte.https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/loop_161_1_simple_20170117_113748.mp422017-01-17yesnoP4Phttps://passion4profession.net/ro/exercitii/oblici/bicicleta-din-pozitie-culcat-pe-spate-161https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/cover_161_1_simple__20170117_112827.pngBicicleta din poziție culcat pe spateAcest exercițiu antrenează mușchii abdominali, în special pe cei oblici. Este ideal pentru întărirea trunchiului și eliminarea grăsimii de pe burtă. Tot de ce aveți nevoie este un covoraș pentru exerciții.https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/loop_161_1_simple_20170117_113748.mp422017-01-17yesnoP4Phttps://passion4profession.net/el/askiseis/πλαγιοι/υπτιο-ποδηλατο-161https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/cover_161_1_simple__20170117_112827.pngΎπτιο ΠοδήλατοΑυτή η άσκηση γυμνάζει τους κοιλιακούς μύες, ειδικά τους πλάγιους. Είναι ιδανικό για την ενίσχυση του κορμού σας και να χάσετε το λίπος στην κοιλιά. Το μόνο που χρειάζεστε είναι ένα στρώμα γυμναστικής.https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/loop_161_1_simple_20170117_113748.mp422017-01-17yesnoP4Phttps://passion4profession.net/hi/vyayam/तिरछे/लेट-कर-साइकिल-161https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/cover_161_1_simple__20170117_112827.pngलेट कर साइकिलयह व्यायाम पेट की मांसपेशियों, विशेष कर तिरछी मांसपेशियों पर काम करता है। यह आपकी कोर मांसपेशियों को मज़बूत करने और आपके पेट पर जमे वसा को कम करने में सहायक है। इस व्यायाम को करने के लिए आपको बस एक चटाई की आवश्कता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/loop_161_1_simple_20170117_113748.mp422017-01-17yesnoP4Phttps://passion4profession.net/id/latihan/otot-miring/1462-161https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/cover_161_1_simple__20170117_112827.png14621464https://p4ppullzone.b-cdn.net/api_v2/exercises/161/trainer_media/loop_161_1_simple_20170117_113748.mp422017-01-17yesnoP4Phttps://passion4profession.net/en/exercises/quadriceps/split-jumps-162https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/cover_162_1_simple__20170117_114037.pngSplit JumpsThis plyometric exercise engages the quads, glutes and hamstrings. When practiced regularly, it strengthens the hip flexors, shapes your legs, and increases flexibility.https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/loop_162_1_simple_20170117_114212.mp422017-01-17yesnoP4Phttps://passion4profession.net/it/esercizi/quadricipiti/split-jump-162https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/cover_162_1_simple__20170117_114037.pngSplit JumpQuesto esercizio pliometrico impegna quadricipiti, glutei e polpacci. Se praticato regolarmente, rafforza i flessori dell'anca, modella le gambe, e aumenta la flessibilità.https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/loop_162_1_simple_20170117_114212.mp422017-01-17yesnoP4Phttps://passion4profession.net/es/ejercicios/cuadriceps/estocadas-con-salto-162https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/cover_162_1_simple__20170117_114037.pngEstocadas con saltoEn este ejercicio pliométrico intervienen los cuádriceps, los glúteos y los tendones de la corva. Al practicarlo regularmente, fortalece los músculos flexores de la cadera, moldea las piernas y aumenta la flexibilidad.https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/loop_162_1_simple_20170117_114212.mp422017-01-17yesnoP4Phttps://passion4profession.net/fr/exercices/quadriceps/split-jumps-162https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/cover_162_1_simple__20170117_114037.pngSplit JumpsCet exercice pliométrique sollicite les quadriceps, les fessiers et les muscles ischio-jambiers. Pratiqué régulièrement, il renforce les fléchisseurs des hanches, sculpte les jambes et accroît la souplesse.https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/loop_162_1_simple_20170117_114212.mp422017-01-17yesnoP4Phttps://passion4profession.net/de/uebungen/quadrizeps/split-jumps-gesprungene-ausfallschritte-162https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/cover_162_1_simple__20170117_114037.pngSplit Jumps – Gesprungene AusfallschritteDiese Schnellkraftübung beansprucht den Quadriceps, die Gesäßmuskulatur und die hintere Beinmuskulatur. Bei regelmäßiger Durchführung stärkt die Übung die Hüftbeuger, formt die Beine und erhöht die Beweglichkeit.https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/loop_162_1_simple_20170117_114212.mp422017-01-17yesnoP4Phttps://passion4profession.net/pt/exercicios/quadriceps/split-jumps-162https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/cover_162_1_simple__20170117_114037.pngSplit JumpsEste exercício pliométrico aciona os quadríceps, glúteos e isquiotibiais. Quando praticado regularmente, fortalece os flexores do quadril, modela as pernas e aumenta a flexibilidade.https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/loop_162_1_simple_20170117_114212.mp422017-01-17yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/квадрицепс/сплит-прыжки-162https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/cover_162_1_simple__20170117_114037.pngСплит-прыжкиВ этом плиометрическом упражнении задействованы четырехглавые и ягодичные мышцы, а также мышцы задней поверхности бедра. При регулярном выполнении оно укрепляет мышцы-сгибатели бедер, придает форму вашим ногам и повышает гибкость.https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/loop_162_1_simple_20170117_114212.mp422017-01-17yesnoP4Phttps://passion4profession.net/tr/egzersizler/kuadriseps/yarma-atlayısları-162https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/cover_162_1_simple__20170117_114037.pngYarma AtlayışlarıBu pliometri egzersizi dörtlü, kalça, hamstrings ve dörtlü kasları çalıştırır. Düzenli yapıldığında kalça fleksörlerini güçlendirir, bacakları şekillendirir ve esnekliği artırır.https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/loop_162_1_simple_20170117_114212.mp422017-01-17yesnoP4Phttps://passion4profession.net/ar/tamarin/الرباعية/القفز-بتباعد-الرجلين-162https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/cover_162_1_simple__20170117_114037.pngالقفز بتباعد الرجلينتمرين القفز هذا يمرن عضلات الفخذ، وعضلات الألوية، وأوتار الركبة. عند التمرين المتكرر، تقوي العضلات القابضة في الفخذين، وتعطي شكلا جميلا لرجليك، وتقوي المرونة.https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/loop_162_1_simple_20170117_114212.mp422017-01-17yesnoP4Phttps://passion4profession.net/ja/exercises/大腿四頭筋/スプリットジャンプ-162https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/cover_162_1_simple__20170117_114037.pngスプリットジャンプこのプライオメトリックエクササイズは大腿四頭筋、大殿筋、大腿屈筋を使います。定期的に行うとお尻の屈筋を強化し、脚をシェイプアップし、柔軟性を向上させます。https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/loop_162_1_simple_20170117_114212.mp422017-01-17yesnoP4Phttps://passion4profession.net/ko/exercises/사두근/스플릿-점프-162https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/cover_162_1_simple__20170117_114037.png스플릿 점프이 플라이오매트릭 운동은 대퇴근, 둔근 및 슬와부근을 단련시킵니다. 정기적으로 실시하면 엉덩이 굴근을 강화되고, 각선미가 보정되며 유연성이 향상됩니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/loop_162_1_simple_20170117_114212.mp422017-01-17yesnoP4Phttps://passion4profession.net/pl/cwiczenia/czworogłowy/skoki-w-wykroku-162https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/cover_162_1_simple__20170117_114037.pngSkoki w wykrokuTo plyometryczne ćwiczenie angażuje mięsień czworogłowy uda, pośladki i mięśnie grupy tylnej uda. Wykonywane regularnie wzmacnia zginacze stawu biodrowego, rzeźbi nogi i zwiększa gibkość.https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/loop_162_1_simple_20170117_114212.mp422017-01-17yesnoP4Phttps://passion4profession.net/zh/exercises/股四头肌/分腿跳-162https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/cover_162_1_simple__20170117_114037.png分腿跳此增强式锻炼方法可锻炼你的股四头肌，臀屈肌，腘绳肌腱和。定期使用此方法，它会加强你的臀屈肌，塑造腿部线条，提高灵活性。https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/loop_162_1_simple_20170117_114212.mp422017-01-17yesnoP4Phttps://passion4profession.net/nl/oefeningen/quadriceps/split-jumps-162https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/cover_162_1_simple__20170117_114037.pngSplit JumpsDeze plyometrische oefening traint zowel de quadriceps, de bilspieren als de hamstrings. Bij regelmatig uitvoeren, versterken ze de heupflexoren, vormen ze je benen en verhogen ze de flexibiliteit.https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/loop_162_1_simple_20170117_114212.mp422017-01-17yesnoP4Phttps://passion4profession.net/sv/ovningar/quadriceps/splithopp-162https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/cover_162_1_simple__20170117_114037.pngSplithoppDenna plyometriska övning tränar dina framlår, din sätesmuskel och dina baklår. Om du övar regelbundet så kommer du stärka dina höftreflexer, forma dina ben och öka din flexibilitet.https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/loop_162_1_simple_20170117_114212.mp422017-01-17yesnoP4Phttps://passion4profession.net/da/ovelser/quadriceps/splithop-162https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/cover_162_1_simple__20170117_114037.pngSplithopDenne plyometriske øvelse bearbejder rygmusklerne, balderne og haserne. Når den udføres regelmæssigt, styrker den bøjemusklerne i hofterne og øger fleksibiliteten.https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/loop_162_1_simple_20170117_114212.mp422017-01-17yesnoP4Phttps://passion4profession.net/fi/liikkeet/etureidet/askelkyykkyhyppy-162https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/cover_162_1_simple__20170117_114037.pngAskelkyykkyhyppyTämä plyometrinen harjoitus treenaa reiden ojentajalihaksia, pakaroita ja reiden koukistajalihaksia. Säännöllisesti tehtynä se vahvistaa lonkankoukistajia, muokkaa reisiä ja lisää joustavuutta.https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/loop_162_1_simple_20170117_114212.mp422017-01-17yesnoP4Phttps://passion4profession.net/nb/ovelser/quadriceps/splitt-hopp-162https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/cover_162_1_simple__20170117_114037.pngSplitt-hoppDenne plyometriske øvelsen aktiverer lår, rumpe og hamstrings. Når den utøves jevnlig, vil den styrke hoftebøyerne, og øke fleksibiliteten.https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/loop_162_1_simple_20170117_114212.mp422017-01-17yesnoP4Phttps://passion4profession.net/ro/exercitii/cvadriceps/sarituri-din-fandat-in-fandat-162https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/cover_162_1_simple__20170117_114037.pngSărituri din fandat în fandatAcest exercițiu pliometric angajează cvadricepșii, fesierii și tendoanele poliptee. Dacă sunt efectuate în mod regulat, aceste sărituri întăresc flexorii șoldului, modelează picioarele și sporesc flexibilitatea.https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/loop_162_1_simple_20170117_114212.mp422017-01-17yesnoP4Phttps://passion4profession.net/el/askiseis/τετρακεφαλος/split-jumps-162https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/cover_162_1_simple__20170117_114037.pngSplit JumpsΑυτή η πλειομετρική άσκηση εμπλέκει τους τετρακέφαλους, γλουτούς, δικέφαλους και τετρακέφαλους. Όταν γίνεται τακτικά, ενισχύει τους καμπτήρες του ισχίου, διαμορφώνει τα πόδια σας, και αυξάνει την ευελιξία.https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/loop_162_1_simple_20170117_114212.mp422017-01-17yesnoP4Phttps://passion4profession.net/hi/vyayam/क्वाड्स/स्प्लिट-जम्प्स-162https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/cover_162_1_simple__20170117_114037.pngस्प्लिट जम्प्सइस प्ल्याओमेट्रिक व्यव्यम जाँघों, कूल्हों और घुटनों के नीचे की मांसपेशियों पर काम करता है। नियमित रूप से करने पर यह आपके कूल्हों को मज़बूत बनाता है और आपकी लातों को सुन्दर आकार देता है व लचीलापन बढ़ाता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/loop_162_1_simple_20170117_114212.mp422017-01-17yesnoP4Phttps://passion4profession.net/id/latihan/paha-depan/1474-162https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/cover_162_1_simple__20170117_114037.png14741476https://p4ppullzone.b-cdn.net/api_v2/exercises/162/trainer_media/loop_162_1_simple_20170117_114212.mp422017-01-17yesnoP4Phttps://passion4profession.net/en/exercises/quadriceps/jump-tucks-163https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/cover_163_1_simple__20170117_115735.pngJump TucksThe jump tuck is a plyometric exercise that works the hamstrings as well as the glutes, quads, abductors, and adductors. It also improves functional fitness, increases flexibility, and boosts jumping power. This exercise is ideal for basketball and soccer players.https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/loop_163_1_simple_20170117_115830.mp412017-01-17yesnoP4Phttps://passion4profession.net/it/esercizi/quadricipiti/jump-tuck-163https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/cover_163_1_simple__20170117_115735.pngJump TuckIl jump tuck è un esercizio pliometrico che lavora sui muscoli posteriori della coscia così come su glutei, quadricipiti, abduttori e adduttori. Inoltre, migliora lo stato di fitness funzionale, aumenta la flessibilità la potenza del salto. Questo esercizio è ideale per i giocatori di basket e di calcio.https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/loop_163_1_simple_20170117_115830.mp412017-01-17yesnoP4Phttps://passion4profession.net/es/ejercicios/cuadriceps/saltos-en-cuclillas-163https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/cover_163_1_simple__20170117_115735.pngSaltos en cuclillasEl salto en cuclillas es un ejercicio plioméico que trabaja los tendones de la corva, asíomo los glúteos, los cuáiceps, los abductores y los aductores. Tambiémejora el entrenamiento funcional, aumenta la flexibilidad e incrementa la potencia de salto. Este ejercicio es ideal para jugadores de baloncesto y fútbol.https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/loop_163_1_simple_20170117_115830.mp412017-01-17yesnoP4Phttps://passion4profession.net/fr/exercices/quadriceps/jump-tucks-163https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/cover_163_1_simple__20170117_115735.pngJump TucksLe jump tuck est un exercice pliométrique qui fait travailler les muscles ischio-jambiers, ainsi que les fessiers, les quadriceps, les abducteurs et les adducteurs. Il améliore la forme fonctionnelle, la souplesse et la capacité à sauter. Cet exercice est idéal pour les joueurs de basket et de foot.https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/loop_163_1_simple_20170117_115830.mp412017-01-17yesnoP4Phttps://passion4profession.net/de/uebungen/quadrizeps/jump-tucks-hocksprunge-163https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/cover_163_1_simple__20170117_115735.pngJump Tucks – HocksprüngeJump Tuck ist eine Schnellkraftübung, mit der die hintere Beinmuskulatur sowie die Gesäßmuskulatur, der Quadriceps, die Abduktoren und die Adduktoren trainiert werden. Sie verbessert darüber hinaus die funktionelle Fitness, erhöht die Beweglichkeit und stärkt die Sprungkraft. Diese Übung ist ideal für Basketballer und Fußballspieler.https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/loop_163_1_simple_20170117_115830.mp412017-01-17yesnoP4Phttps://passion4profession.net/pt/exercicios/quadriceps/salto-com-flexao-de-pernas-163https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/cover_163_1_simple__20170117_115735.pngSalto com flexão de pernasO salto com flexão de pernas é um exercício pliométrico que trabalha os músculos isquiotibiais bem como os glúteos, quadríceps, abdutores e adutores. Ele também melhora a capacidade funcional, aumenta a flexibilidade e estimula a potência do salto. Este exercício é ideal para jogadores de basquete e futebol.https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/loop_163_1_simple_20170117_115830.mp412017-01-17yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/квадрицепс/прыжки-с-подтягиванием-ног-163https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/cover_163_1_simple__20170117_115735.pngПрыжки с подтягиванием ногПрыжок с подтягиванием ног — это плиометрическое упражнение, которое разрабатывает мышцы задней поверхности бедра, а также ягодичные, четырехглавые, отводящие и приводящие мышцы. Оно также улучшает функциональную физическую форму, повышает гибкость и усиливает мощь прыжков. Это упражнение идеально подходит для баскетболистов и футболистов.https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/loop_163_1_simple_20170117_115830.mp412017-01-17yesnoP4Phttps://passion4profession.net/tr/egzersizler/kuadriseps/cift-ayak-zıplama-163https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/cover_163_1_simple__20170117_115735.pngÇift Ayak ZıplamaBu zıplama hareketi hamstrings, dörtlü, kalça, dörtlü, abdüktör ve addüktor kaslarını çalıştıran bir pliometrik egzersizdir. Ayrıca fonksiyonel formdalığı geliştirir, esnekliği artırır ve zıplama gücünü yükseltir.Bu egzersiz basketbol ve futbol oyuncuları için idealdir.https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/loop_163_1_simple_20170117_115830.mp412017-01-17yesnoP4Phttps://passion4profession.net/ar/tamarin/الرباعية/القرفصاء-والقفز-163https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/cover_163_1_simple__20170117_115735.pngالقرفصاء والقفزالقرفصاء والقفز هو تمرين قفز يمرن أوتار الركبة والعضلات الألوية، عضلات الفخذ، عضلة الفتح وعضلة التقريب. كما تحسن اللياقة الوظيقية، وتزيد من المرونة وتحسن القدرة على القفز. هذا التمرين مثالي لكرة السلة ولاعبي كرة القدمhttps://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/loop_163_1_simple_20170117_115830.mp412017-01-17yesnoP4Phttps://passion4profession.net/ja/exercises/大腿四頭筋/タックジャンプ-163https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/cover_163_1_simple__20170117_115735.pngタックジャンプタックジャンプは、大腿屈筋と大殿筋を鍛えるプライオメトリックエクササイズです。また、機能的健康状態を改善し、柔軟性を向上させ、ジャンプ力を上げます。この運動はバスケットボールやサッカー選手に最適です。https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/loop_163_1_simple_20170117_115830.mp412017-01-17yesnoP4Phttps://passion4profession.net/ko/exercises/사두근/턱점프-163https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/cover_163_1_simple__20170117_115735.png턱점프턱점프는 둔근을 비롯하여 대퇴근, 외전근 및 내전근을 훈련시키는 플라이오매트릭 운동입니다. 또한 이 운동은 피트니스의 기능성을 강화시키고, 유연성과 점프력을 향상시킵니다. 턱점프는 농구 선수들에게 가장 이상적인 운동입니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/loop_163_1_simple_20170117_115830.mp412017-01-17yesnoP4Phttps://passion4profession.net/pl/cwiczenia/czworogłowy/jump-tucks-163https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/cover_163_1_simple__20170117_115735.pngJump tucks„Jump tucks” to ćwiczenie plyometryczne, które angażuje zarówno mięśnie grupy tylnej uda, jak i pośladki, mięsień czworogłowy, odwodziciele oraz przywodziciele. Poprawia również sprawność funkcjonalną, zwiększa gibkość i siłę wyskoku. Ćwiczenie to jest idealne dla koszykarzy i piłkarzy.https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/loop_163_1_simple_20170117_115830.mp412017-01-17yesnoP4Phttps://passion4profession.net/zh/exercises/股四头肌/屈体跳-163https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/cover_163_1_simple__20170117_115735.png屈体跳屈体跳是一种锻炼腘绳肌腱以及臀大肌，股四头肌，外展肌和内收肌的增强式运动。它还可以改善身姿，提高灵活性，增强弹跳力。此运动时足球和篮球运动员的理想锻炼方式。https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/loop_163_1_simple_20170117_115830.mp412017-01-17yesnoP4Phttps://passion4profession.net/nl/oefeningen/quadriceps/jump-tucks-163https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/cover_163_1_simple__20170117_115735.pngJump TucksDe jump tuck is een plyometrische oefening die zowel de hamstrings als de bilspieren, de quadriceps, abductoren en de adductoren traint. Het verbetert ook de functionele fitheid, verhoogt de flexibiliteit en vergroot de springkracht. Deze oefening is ideaal voor basketballers en voetballers.https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/loop_163_1_simple_20170117_115830.mp412017-01-17yesnoP4Phttps://passion4profession.net/sv/ovningar/quadriceps/hopptryck-163https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/cover_163_1_simple__20170117_115735.pngHopptryckHopptrycket är en plyometrisk övning som tränar både lårbaksidan, sätesmuskeln, framlåren, abduktorerna och adduktorerna. Den förbättrar också den funktionella fitnessnivån, ökar flexibiliteten och ökar hoppkraften. Denna övning är perfekt för basketbollspelare och fotbollspelare.https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/loop_163_1_simple_20170117_115830.mp412017-01-17yesnoP4Phttps://passion4profession.net/da/ovelser/quadriceps/hoppende-hoftebøjninger-163https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/cover_163_1_simple__20170117_115735.pngHoppende hoftebøjningerDen hoppende hoftebøjning er en plyometrisk øvelse, som bearbejder haserne og balder, rygmuskler og abduktorer. Den forbedrer også den funktionelle fitness, øger fleksibiliet og booster din springkraft. Denne øvelse er perfekt til basketball- og fodboldspillere.https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/loop_163_1_simple_20170117_115830.mp412017-01-17yesnoP4Phttps://passion4profession.net/fi/liikkeet/etureidet/kerahyppy-163https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/cover_163_1_simple__20170117_115735.pngKerähyppyKerähyppy on plyometrinen harjoitus, joka treenaa reiden koukistajalihaksia, pakaroita, reiden ojentajalihaksia ja loitontajalihaksia. Lisäksi se parantaa funktionaalista kuntoa, lisää joustavuutta ja kasvattaa hyppyvoimaa. Tämä harjoitus on erinomainen koripallon ja jalkapallon pelaajille.https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/loop_163_1_simple_20170117_115830.mp412017-01-17yesnoP4Phttps://passion4profession.net/nb/ovelser/quadriceps/jump-tucks-163https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/cover_163_1_simple__20170117_115735.pngJump TucksJump tucks er en plyometrisk øvelse som setter hamstrins og rumpe i arbeid, samt lår, mage quads, abduktor og adduktor. Den forbedrer også den funksjonelle helsen, øker fleksibiliteten og øker hoppkraften. Denne øvelsen er ideell for basketball- og fotballspillere.https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/loop_163_1_simple_20170117_115830.mp412017-01-17yesnoP4Phttps://passion4profession.net/ro/exercitii/cvadriceps/saritura-cu-atingerea-genunchilor-163https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/cover_163_1_simple__20170117_115735.pngSăritura cu atingerea genunchilorSăritura cu atingerea genunchilor este un exercițiu pliometric care antrenează tendoanele poplitee, mușchii fesieri, cvadricepșii, mușchii abductori și aductori. Acest exercițiu îmbunătățește condiția fizică generală, sporește flexibilitatea și crește puterea săriturii. Este ideal pentru jucătorii de baschet și fotbal.https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/loop_163_1_simple_20170117_115830.mp412017-01-17yesnoP4Phttps://passion4profession.net/el/askiseis/τετρακεφαλος/αλμα-με-τα-ποδια-στο-στηθος-163https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/cover_163_1_simple__20170117_115735.pngΆλμα με τα πόδια στο στήθοςΤο άλμα με τα πόδια στο στήθος είναι μια πλειομετρική άσκηση που εξασκεί τους ιγνυακούς τένοντες, καθώς και τους γλουτούς, τετρακέφαλους, απαγωγούς μύες και προσαγωγούς. Επίσης, βελτιώνει την λειτουργική ικανότητα, αυξάνει την ευελιξία, και ενισχύει την δύναμη του άλματος. Αυτή η άσκηση είναι ιδανική για παίκτες του μπάσκετ και του ποδοσφαίρου.https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/loop_163_1_simple_20170117_115830.mp412017-01-17yesnoP4Phttps://passion4profession.net/hi/vyayam/क्वाड्स/जम्प-टक्स-163https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/cover_163_1_simple__20170117_115735.pngजम्प टक्सजम्प टक एक पोलिमेट्रिक व्यायाम है जो हैमस्ट्रिंग के साथ साथ ग्लूट्स, काड्स और एबडक्टर मांस पेशियों पर भी जोर डालता है। यह शरीर को स्वस्थ व लचीला बनाता है और कूदने की क्षमता को बढ़ाता है। इस व्यायाम बास्केटबॉल और फ़ुटबॉल खिलाड़ियों के लिए बहुत अच्छा है।https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/loop_163_1_simple_20170117_115830.mp412017-01-17yesnoP4Phttps://passion4profession.net/id/latihan/paha-depan/1486-163https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/cover_163_1_simple__20170117_115735.png14861488https://p4ppullzone.b-cdn.net/api_v2/exercises/163/trainer_media/loop_163_1_simple_20170117_115830.mp412017-01-17yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/six-inch-hold-164https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/cover_164_1_simple__20170206_141749.pngSix Inch HoldThe six inch hold is a bodyweight exercise that targets the abs and improves your posture. This isometric move builds core strength, making your abs pop up.https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/loop_164_1_simple_20170117_142501.mp422017-01-17yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/sollevamento-a-15cm-164https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/cover_164_1_simple__20170206_141749.pngSollevamento a 15cmIl Sollevamento a 15cm è un esercizio per il peso corporeo mirato per gli addominali e che migliora la postura. Questo movimento isometrico costruisce la resistenza, facendo spuntare gli addominali.https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/loop_164_1_simple_20170117_142501.mp422017-01-17yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/levantamiento-de-piernas-a-15-cm-164https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/cover_164_1_simple__20170206_141749.pngLevantamiento de piernas a 15 cmEl levantamiento de piernas a 15 cm es un ejercicio de peso corporal que trabaja los abdominales y mejora tu postura. Este movimiento isométrico crea resistencia en el centro del cuerpo, haciendo que tus abdominales resalten.https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/loop_164_1_simple_20170117_142501.mp422017-01-17yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/six-inch-hold-164https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/cover_164_1_simple__20170206_141749.pngSix Inch HoldLe Six Inch Hold (Relevé de jambe à 15 cm) est un exercice de musculation qui cible les abdominaux et améliore la posture. Ce mouvement isométrique renforce les muscles centraux et sculpte les abdos.https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/loop_164_1_simple_20170117_142501.mp422017-01-17yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/der-six-inch-hold-164https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/cover_164_1_simple__20170206_141749.pngDer Six-Inch-HoldBeim Six-Inch-Hold handelt es sich um eine Eigengewichtsübung. Ziel ist es, die Bauchmuskeln zu trainieren und die Haltung zu verbessern. Diese isometrische Übung kräftigt den Rumpf und sorgt dafür, dass die Bauchmuskeln zum Vorschein treten.https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/loop_164_1_simple_20170117_142501.mp422017-01-17yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/retencao-de-seis-polegadas-15cm-164https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/cover_164_1_simple__20170206_141749.pngRetenção de seis polegadas (15cm)A espera de seis polegadas é um exercício de peso corporal que tem como alvo os abdominais e melhora a sua postura. Este movimento isométrico aumenta a força central do corpo, fazendo seus abdominais saltarem.https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/loop_164_1_simple_20170117_142501.mp422017-01-17yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/удержания-ног-164https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/cover_164_1_simple__20170206_141749.pngУдержания ногЭто упражнение с весом собственного тела нацелено на укрепление пресса и улучшение осанки. Это изометрическое упражнение укрепляет мышцы кора и прорабатывает рельефный пресс.https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/loop_164_1_simple_20170117_142501.mp422017-01-17yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/six-inch-hold-164https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/cover_164_1_simple__20170206_141749.pngSix Inch HoldSix inch hold karın kaslarınızı çalıştıran ve duruşunuzu geliştiren bir egzersizdir. Bu kas gerici hareket, merkezi kasları güçlendirir ve karın kaslarınızı öne çıkarır.https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/loop_164_1_simple_20170117_142501.mp422017-01-17yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/الرفع-ستة-إنشات-164https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/cover_164_1_simple__20170206_141749.pngالرفع ستة إنشاتتمرين الرفع ستة إنشات هو تمرين يعتمد على وزن الجسم يستهدف عضلات البطن ويحسن وضعية الوقوف. هذه الحركة متساوية القياس تبني القوة في الوسط وتجعل عضلات بطنك تنتفخ إلى الأعلى.https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/loop_164_1_simple_20170117_142501.mp422017-01-17yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/シックスインチホールド-164https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/cover_164_1_simple__20170206_141749.pngシックスインチホールドシックスインチホールドは身体の重さを利用した運動で、腹部が鍛えられ、姿勢が良くなります。このアイソメトリックの動きで体幹が強くなり、腹部の筋肉が浮き出ます。https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/loop_164_1_simple_20170117_142501.mp422017-01-17yesnoP4Phttps://passion4profession.net/ko/exercises/복근/식스-인치-홀드-164https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/cover_164_1_simple__20170206_141749.png식스 인치 홀드식스 인치 홀드는 복근을 단련시키고 자세를 교정해 주는 맨몸 운동입니다. 식스 인치 홀드는 몸통 근력을 발달시켜 식스팩 복근으로 만들어 주는 아이소메트릭 운동입니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/loop_164_1_simple_20170117_142501.mp422017-01-17yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/six-inch-hold-164https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/cover_164_1_simple__20170206_141749.pngSix Inch HoldSix inch hold to ćwiczenie z wykorzystaniem masy własnego ciała, które skupia się na mięśniach brzucha i poprawia postawę. To izometryczne ćwiczenie buduje siłę mięśni głębokich, sprawiając, że mięśnie brzucha stają się wyraźniej zarysowane.https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/loop_164_1_simple_20170117_142501.mp422017-01-17yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/六英寸支撑-164https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/cover_164_1_simple__20170206_141749.png六英寸支撑六英寸支撑是一个体重练习，针对腹部并改善您的姿势。这个等距移动构建核心力量，使您的腹部呼之欲出。https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/loop_164_1_simple_20170117_142501.mp422017-01-17yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/15-cm-houding-164https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/cover_164_1_simple__20170206_141749.png15 cm houdingDe 15 cm houding is een lichaamsgewichtoefening voor de buikspieren en een verbeterde lichaamshouding. Deze isometrische beweging bouwt corekracht op waardoor je buikspieren te voorschijn komen.https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/loop_164_1_simple_20170117_142501.mp422017-01-17yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/benlyft-liggande-pa-rygg-164https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/cover_164_1_simple__20170206_141749.pngBenlyft liggande på ryggBenlyften liggande på rygg är en kroppsövning som inriktar sig på magmuskulaturen och förbättrar din hållning. Den här isometriska rörelsen bygger upp styrkan i magmuskulaturen och får dina rutor att synas.https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/loop_164_1_simple_20170117_142501.mp422017-01-17yesnoP4Phttps://passion4profession.net/da/ovelser/mave/seks-tommers-hold-164https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/cover_164_1_simple__20170206_141749.pngSeks tommers holdSeks tommers hold er en kropsvægtsøvelse, som retter sig mod mavemusklerne, og forbedrer din holdning. Denne isometriske øvelse opbygger core-styrke, hvilket får dine mavemuskler til at træde frem.https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/loop_164_1_simple_20170117_142501.mp422017-01-17yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/six-inch-hold-harjoitus-164https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/cover_164_1_simple__20170206_141749.pngSix Inch Hold -harjoitusSix inch hold on kehon painolla tehtävä harjoitus, joka treenaa vatsalihaksia ja parantaa ryhtiä. Tämä isometrinen harjoitus vahvistaa keskivartalon tukilihaksia ja saa vatsalihaksistasi näkyvämmät.https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/loop_164_1_simple_20170117_142501.mp422017-01-17yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/15-centimeters-beinløft-164https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/cover_164_1_simple__20170206_141749.png15 centimeters beinløftØvelsen 15 centimeters beinløft en øvelse med kroppsvekt som fokuserer på magemusklene og forbedrer kroppsholdningen din. Denne isometriske bevegelsen bygger kjernemuskulaturen, og får magemusklene dine til å bule.https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/loop_164_1_simple_20170117_142501.mp422017-01-17yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/ridicarea-picioarelor-la-6-inci-164https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/cover_164_1_simple__20170206_141749.pngRidicarea picioarelor la 6 inciMenținerea picioarelor ridicate la șase inci este un exercițiu care implică greutatea corpului. Acesta antrenează mușchii abdominali și îmbunătățește postura. Această mișcare izometrică consolidează trunchiul și definește mușchii abdominali.https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/loop_164_1_simple_20170117_142501.mp422017-01-17yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/six-inch-hold-164https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/cover_164_1_simple__20170206_141749.pngSix Inch HoldΤο Six Inch Hold είναι μια άσκηση σωματικού βάρους που στοχεύει στους κοιλιακούς και βελτιώνει τη στάση του σώματός σας. Αυτή η ισομετρική κίνηση χτίζει τη δύναμη του κορμού, προβάλλοντας τους κοιλιακούς σας.https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/loop_164_1_simple_20170117_142501.mp422017-01-17yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/six-inch-hold-164https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/cover_164_1_simple__20170206_141749.pngSix Inch HoldSix inch hold एक बॉडीवेट कसरत है जो ऐब्स पर असर डालती है और आपके पोस्चर में सुधार करती है। यह सममितीय मूव आपके कोर को मजबूत बनाती है और आपकी ऐब्स को उजागर करती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/loop_164_1_simple_20170117_142501.mp422017-01-17yesnoP4Phttps://passion4profession.net/id/latihan/perut/1498-164https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/cover_164_1_simple__20170206_141749.png14981500https://p4ppullzone.b-cdn.net/api_v2/exercises/164/trainer_media/loop_164_1_simple_20170117_142501.mp422017-01-17yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/elevated-crunches-165https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/cover_165_1_simple__20170206_141822.pngElevated CrunchesThe elevated crunch tones your abs and flattens your belly. It works both the obliques and rectus abdominus. This isolation exercise is perfect for beginners and requires no equipment.https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/loop_165_1_simple_20170118_101835.mp422017-01-18yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/crunch-a-gambe-sollevate-165https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/cover_165_1_simple__20170206_141822.pngCrunch a gambe sollevateI crunch a gambe sollevate tonificano gli addominali e appiattiscono la pancia. Lavorano sia gli addominali obliqui che il muscolo retto dell'addome. Questo esercizio d'isolamento è perfetto per i principianti e non richiede attrezzatura.https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/loop_165_1_simple_20170118_101835.mp422017-01-18yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/crunches-elevados-165https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/cover_165_1_simple__20170206_141822.pngCrunches elevadosEl crunch elevado tonifica tus abdominales y aplana tu barriga. Trabaja tanto el recto mayor del abdomen como los oblicuos. Este ejercicio de aislamiento es perfecto para principiantes y no requiere de equipos.https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/loop_165_1_simple_20170118_101835.mp422017-01-18yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/crunchs-en-elevation-165https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/cover_165_1_simple__20170206_141822.pngCrunchs en élévationLe crunch en élévation tonifie vos abdominaux et aplatit le ventre. Il fait travailler les obliques et le droit de l'abdomen. Cet exercice d'isolation est parfait pour les débutants et ne nécessite aucun matériel.https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/loop_165_1_simple_20170118_101835.mp422017-01-18yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/crunches-mit-angehobenen-beinen-165https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/cover_165_1_simple__20170206_141822.pngCrunches mit angehobenen BeinenDer Crunch mit angehobenen Beinen definiert die Bauchmuskeln und sorgt für einen flacheren Bauch. Dabei werden sowohl die schrägen als auch die geraden Bauchmuskeln trainiert. Diese Isolationsübung ist perfekt für Anfänger geeignet und bedarf keiner Ausrüstung.https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/loop_165_1_simple_20170118_101835.mp422017-01-18yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/crunches-elevados-165https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/cover_165_1_simple__20170206_141822.pngCrunches elevadosO crunch elevado tonifica seus abdominais e achata a sua barriga. Ele funciona tanto os oblíquos e o reto do abdome. Este exercício de isolamento é perfeito para iniciantes e não requer nenhum equipamento.https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/loop_165_1_simple_20170118_101835.mp422017-01-18yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/скручивания-с-подъемом-165https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/cover_165_1_simple__20170206_141822.pngСкручивания с подъемомСкручивания с подъемом прорабатывают мышцы пресса, делая живот плоским. Работает как на косые, так и прямую мышцу живота. Это изолирующее упражнение идеально подходит для новичков и не требует оборудования для его выполнения.https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/loop_165_1_simple_20170118_101835.mp422017-01-18yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/elevated-kranclar-165https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/cover_165_1_simple__20170206_141822.pngElevated KrançlarElevated kranç karın kaslarınızı şekillendirir ve göbeğinizi düzleştirir. Hem oblikleri hem de rektus abdominisi çalıştırır. Bu izole yeni bağlayanlar için mükemmeldir ve hiçbir alet gerektirmez.https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/loop_165_1_simple_20170118_101835.mp422017-01-18yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/الطحن-المرتفع-165https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/cover_165_1_simple__20170206_141822.pngالطحن المرتفعالطحن المرتفع ينحت عضلات بطنك ويجعله مسطحا. وهو يعمل على كل من عضلات الخصر وعضلات البطن الوسطة. هذا التمرين المنعزل مثال للمبتدئين وهو لا يتطلب أي معدات.https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/loop_165_1_simple_20170118_101835.mp422017-01-18yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/エレベーテッドクランチ-165https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/cover_165_1_simple__20170206_141822.pngエレベーテッドクランチエレベーテッドクランチは腹部の筋肉を鍛えてお腹を平らにします。斜筋と腹直筋に効果があります。このアイソレーション運動は初心者に最適で、器具は必要ありません。https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/loop_165_1_simple_20170118_101835.mp422017-01-18yesnoP4Phttps://passion4profession.net/ko/exercises/복근/엘리베이티드-크런치-165https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/cover_165_1_simple__20170206_141822.png엘리베이티드 크런치엘리베이티드 크런치는 복근의 모양을 잡아주어 아랫배가 평평해 지도록 해 줍니다. 엘리베이티드 크런치는 사근과 복부 직근을 모두 단련시킵니다. 이 고립 운동은 별도의 기구가 필요 없고 초보자에게 완벽한 운동입니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/loop_165_1_simple_20170118_101835.mp422017-01-18yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/brzuszki-z-podniesionymi-nogami-165https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/cover_165_1_simple__20170206_141822.pngBrzuszki z podniesionymi nogamiBrzuszki z podniesionymi nogami wzmacniają mięśnie brzucha i spłaszczają go. Ćwiczą zarówno mięśnie skośne, jak i mięsień prosty brzucha. To ćwiczenie izolowane jest idealne dla początkujących i nie wymaga dodatkowego sprzętu.https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/loop_165_1_simple_20170118_101835.mp422017-01-18yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/提升卷腹-165https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/cover_165_1_simple__20170206_141822.png提升卷腹提升卷腹使您腹部健壮，也使您的肚子平坦。它锻炼斜角和腹直肌。这种隔离练习针对初学者是完美的，不需要任何设备。https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/loop_165_1_simple_20170118_101835.mp422017-01-18yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/verhoogde-crunches-165https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/cover_165_1_simple__20170206_141822.pngVerhoogde crunchesDe verhoogde crunch versterkt je buikspieren en maakt je buik vlakker. Zowel de schuine als de rechte buikspier wordt getraind. Deze geconcentreerde oefening is perfect voor beginners en vereist geen benodigdheden.https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/loop_165_1_simple_20170118_101835.mp422017-01-18yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/upphojd-crunch-165https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/cover_165_1_simple__20170206_141822.pngUpphöjd CrunchUpphöjd chrunch tonar dina magmuskler och gör magen platt. Den arbetar med både de sneda bukmusklerna och den raka bukmuskeln. Den här isolerade övningen är perfekt för nybörjare och kräver ingen utrustning.https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/loop_165_1_simple_20170118_101835.mp422017-01-18yesnoP4Phttps://passion4profession.net/da/ovelser/mave/eleverede-mavebøjninger-165https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/cover_165_1_simple__20170206_141822.pngEleverede mavebøjningerDen eleverede mavebøjning toner dine mavemuskler, og giver dig en fladere mave. Den virker både på de skrå og lige mavemuskler (rectus abdominus). Denne isolerede øvelse er perfekt til begyndere, og kræver intet udstyr.https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/loop_165_1_simple_20170118_101835.mp422017-01-18yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/kohotettu-vatsarutistus-165https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/cover_165_1_simple__20170206_141822.pngKohotettu vatsarutistusKohotettu vatsarutistus treenaa vatsalihaksia ja saa aikaan litteän vatsan. Se treenaa sekä vinoja että suoria vatsalihaksia. Tämä eristävä liike sopii erinomaisesti aloittelijoille eikä sen tekemiseen tarvita välineitä.https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/loop_165_1_simple_20170118_101835.mp422017-01-18yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/elevated-crunches-165https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/cover_165_1_simple__20170206_141822.pngElevated CrunchesØvelsen elevated crunch toner magemusklene dine og gjør magen flatere. Den tar både de skrå og de rette magemusklene. Denne isolasjonsøvelsen er perfekt for nybegynnere og krever ikke noe utstyr.https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/loop_165_1_simple_20170118_101835.mp422017-01-18yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/abdomene-cu-picioarele-ridicate-165https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/cover_165_1_simple__20170206_141822.pngAbdomene cu picioarele ridicateAbdomenele efectuate din poziția cu picioarele ridicate tonifiază mușchii abdominali și aplatizează burta. Acest exercițiu antrenează atât mușchii oblici abdominali, cât și pe cei drepți abdominali. Acest exercițiu izolat este perfect pentru începători și nu necesită echipament.https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/loop_165_1_simple_20170118_101835.mp422017-01-18yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/ανυψωμενοι-κοιλιακοι-165https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/cover_165_1_simple__20170206_141822.pngΑνυψωμένοι ΚοιλιακοίΟι ανυψωμένοι κοιλιακοί τονώνουν τους κοιλιακούς σας και αδυνατίζουν την κοιλιά σας. Εξασκεί τόσο τους πλάγιους όσο και τους άνω κοιλιακούς. Αυτή η μεμονωμένη άσκηση είναι ιδανική για αρχάριους και δεν απαιτεί εξοπλισμό.https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/loop_165_1_simple_20170118_101835.mp422017-01-18yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/elevated-crunches-165https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/cover_165_1_simple__20170206_141822.pngElevated CrunchesElevated crunch आपकी ऐब्स को मजबूती प्रदान करती है और आपके पेट को फ्लैट बनाती है। यह दोनों ओब्लिक और रेक्टस एब्डोमिनस पर काम करती है। यह विलगन कसरत नौसिखियों के लिए उत्तम है और इसके लिए किसी उपकरण की आवश्यकता नहीं है।https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/loop_165_1_simple_20170118_101835.mp422017-01-18yesnoP4Phttps://passion4profession.net/id/latihan/perut/1510-165https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/cover_165_1_simple__20170206_141822.png15101512https://p4ppullzone.b-cdn.net/api_v2/exercises/165/trainer_media/loop_165_1_simple_20170118_101835.mp422017-01-18yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/reverse-curls-166https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/cover_166_1_simple__20170206_141901.pngReverse CurlsReverse ab curls target the core area, especially the lower abs. When done regularly, it increases stability and balance, develops core strength, and shapes your abdominal muscles.https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/loop_166_1_simple_20170118_101709.mp422017-01-18yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/flessioni-inverse-166https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/cover_166_1_simple__20170206_141901.pngFlessioni inverseLe flessioni inverse degli addominali mirano alla parte centrale del tronco, in modo particolare agli addominali bassi. Se praticate regolarmente, aumentano stabilità ed equilibrio, sviluppando resistenza e dando forma ai muscoli addominali.https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/loop_166_1_simple_20170118_101709.mp422017-01-18yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/flexiones-inversas-166https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/cover_166_1_simple__20170206_141901.pngFlexiones inversasLas flexiones abdominales inversas trabajan el área central, en especial los abdominales inferiores. Cuando se hacen con regularidad, aumenta la estabilidad y el equilibrio, desarrolla resistencia central y moldea tus músculos abdominales.https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/loop_166_1_simple_20170118_101709.mp422017-01-18yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/enroulements-arriere-166https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/cover_166_1_simple__20170206_141901.pngEnroulements arrièreLes enroulements arrière ciblent la région abdominale, notamment les abdominaux inférieurs. Exécutés régulièrement, ils renforcent la stabilité et l'équilibre, développent les muscles centraux et sculptent les abdominaux.https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/loop_166_1_simple_20170118_101709.mp422017-01-18yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/reverse-curls-166https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/cover_166_1_simple__20170206_141901.pngReverse-CurlsReverse-Curls für die Bauchmuskeln sind auf das Training des Rumpfes, insbesondere der unteren Bauchmuskeln, ausgerichtet. Regelmäßig angewendet verleihen sie einem mehr Standsicherheit und Balance, kräftigen die Rumpfmuskulatur und formen die Bauchmuskeln.https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/loop_166_1_simple_20170118_101709.mp422017-01-18yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/rosca-reversa-166https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/cover_166_1_simple__20170206_141901.pngRosca reversaAs roscas abdominais visam a área central, especialmente os abdominais inferiores. Quando feitas regularmente, aumentam a estabilidade e equilíbrio, desenvolvem a força do núcleo e modelam seus músculos abdominais.https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/loop_166_1_simple_20170118_101709.mp422017-01-18yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/обратные-скручивания-166https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/cover_166_1_simple__20170206_141901.pngОбратные скручиванияОбратные скручивания задействуют область кора, особенно мышцы нижнего пресса. При регулярном выполнении упражнение улучшает стабильность и равновесие тела, укрепляет мышцы кора и формирует рельеф мышц пресса.https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/loop_166_1_simple_20170118_101709.mp422017-01-18yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/reverse-curls-166https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/cover_166_1_simple__20170206_141901.pngReverse CurlsTers karın bükme hareketi merkezi alanı ve özellikle alt karın kaslarını hedef alır. Düzenli yapıldığında denge ve sağlamlığı artırır, merkez dayanıklılığını artırır ve karın kaslarına şekil verir.https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/loop_166_1_simple_20170118_101709.mp422017-01-18yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/اللفة-المنعكسة-166https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/cover_166_1_simple__20170206_141901.pngاللفة المنعكسةاللفة المنعكسة للمعدة تستهدف منطقة الوسط ، خصوصا عضلات البطن السفلى. عند القيام بها بشكل جيد، فإنها تزيد من التوازن والثبات، وتطور قوة الوسط، وتنحت عضلات البطن.https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/loop_166_1_simple_20170118_101709.mp422017-01-18yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/リバースカール-166https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/cover_166_1_simple__20170206_141901.pngリバースカール腹部のリバースカールは体幹のエリア、特に下腹部を鍛えます。定期的に行うと、安定性やバランス感覚がよくなり、体幹の強さが増し、腹筋を形作ることができるようになります。https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/loop_166_1_simple_20170118_101709.mp422017-01-18yesnoP4Phttps://passion4profession.net/ko/exercises/복근/리버스-컬-166https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/cover_166_1_simple__20170206_141901.png리버스 컬리버스 앱 컬은 몸통, 특히 아랫배의 복근을 단련시키는 운동입니다. 정기적으로 실시하면 균형감각을 크게 향상시키고, 몸통을 단련되며 복근의 모양이 훌륭하게 정돈됩니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/loop_166_1_simple_20170118_101709.mp422017-01-18yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/odwrocone-brzuszki-166https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/cover_166_1_simple__20170206_141901.pngOdwrócone brzuszkiOdwrócone brzuszki skupiają się na obszarze mięśni głębokich, w szczególności na dolnych partiach mięśni brzucha. Wykonywane regularnie zwiększają równowagę, siłę mięśni głębokich i rzeźbią mięśnie brzucha.https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/loop_166_1_simple_20170118_101709.mp422017-01-18yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/屈臂提铃-166https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/cover_166_1_simple__20170206_141901.png屈臂提铃屈臂提铃至腹部针对核心区域，特别是下腹部。当定期做时，它增加稳定性和平衡感，发展核心肌肉群力量，并塑造您的腹部肌肉。https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/loop_166_1_simple_20170118_101709.mp422017-01-18yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/omgekeerde-curls-166https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/cover_166_1_simple__20170206_141901.pngOmgekeerde curlsMet omgekeerde buikspiercurls train je de core van je lichaam, in het bijzonder de lage buikspieren. Bij een regelmatige uitvoering wordt de stabiliteit en het evenwicht verhoogd, de corekracht ontwikkeld en worden je buikspieren gevormd.https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/loop_166_1_simple_20170118_101709.mp422017-01-18yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/omvand-curl-166https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/cover_166_1_simple__20170206_141901.pngOmvänd CurlOmvänd mag-curl inriktar sig på magmuskulaturen, särskilt den lägre ländryggen. När den utförs regelbundet så ökar den stabilitet och balans och utvecklar styrka i magpartiet, samt formar magmusklerna.https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/loop_166_1_simple_20170118_101709.mp422017-01-18yesnoP4Phttps://passion4profession.net/da/ovelser/mave/omvendte-curls-166https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/cover_166_1_simple__20170206_141901.pngOmvendte CurlsOmvendte mave-curls retter sig mod core-området, særligt nedre mavemuskler. Når øvelsen udføres regelmæssigt, giver den bedre stabilitet og balance, udvikler core-styrke, og former dine mavemuskler.https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/loop_166_1_simple_20170118_101709.mp422017-01-18yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/kaanteinen-vatsarutistus-166https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/cover_166_1_simple__20170206_141901.pngKäänteinen vatsarutistusKäänteiset vatsarutistukset treenaavat keskivartalon tukilihaksia, erityisesti alempia vatsalihaksia. Säännöllisesti tehtyinä ne parantavat vakautta ja tasapainoa, lisäävät keskivartalon tukilihasten voimaa ja muokkaavat vatsalihaksia.https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/loop_166_1_simple_20170118_101709.mp422017-01-18yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/reverse-curls-166https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/cover_166_1_simple__20170206_141901.pngReverse CurlsReverse ab curls target the core area, especially the lower abs. When done regularly, it increases stability and balance, develops core strength, and shapes your abdominal muscles.https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/loop_166_1_simple_20170118_101709.mp422017-01-18yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/bucle-inverse-166https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/cover_166_1_simple__20170206_141901.pngBucle inverseBuclele abdominale inverse antrenează trunchiul, în special mușchii abdominali inferiori. Atunci când sunt efectuate cu regularitate, acestea sporesc stabilitatea și echilibrul, dezvoltă forța trunchiului și reliefează mușchii abdominali.https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/loop_166_1_simple_20170118_101709.mp422017-01-18yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/αντιστροφα-γυρισματα-166https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/cover_166_1_simple__20170206_141901.pngΑντίστροφα ΓυρίσματαΤα αντίστροφα γυρίσματα κοιλιακών στοχεύουν στην περιοχή του κορμού, ειδικά τους κάτω κοιλιακούς. Όταν γίνονται τακτικά, αυξάνουν τη σταθερότητα και την ισορροπία, αναπτύσσουν τη δύναμη του κορμού, και διαμορφώνουν τους κοιλιακούς μύες σας.https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/loop_166_1_simple_20170118_101709.mp422017-01-18yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/reverse-curls-166https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/cover_166_1_simple__20170206_141901.pngReverse CurlsReverse Ab Curls कोर मांसपेशियों पर असर डालती है, विशेष रूप से नीचली ऐब्स पर। जब इसे नियमित रूप से किया जाता है ओत यह स्थिरता और संतुलन बढाती है, कोर मजबूती का विकास करती है, और आपकी पेट की मांसपेशियों को आकार प्रदान करती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/loop_166_1_simple_20170118_101709.mp422017-01-18yesnoP4Phttps://passion4profession.net/id/latihan/perut/1522-166https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/cover_166_1_simple__20170206_141901.png15221524https://p4ppullzone.b-cdn.net/api_v2/exercises/166/trainer_media/loop_166_1_simple_20170118_101709.mp422017-01-18yesnoP4Phttps://passion4profession.net/en/exercises/obliques/side-push-ups-167https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/cover_167_1_left__20170206_141953.pngSide Push-upsThis push-up variation works your core muscles. It hits your abs, obliques, and lower back while improving your overall balance. Compared to standard push-ups, it offers a different range of motion and targets the abdominal region, not the chest or triceps.https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/loop_167_1_left_20170118_101344.mp422017-01-18yesnoP4Phttps://passion4profession.net/it/esercizi/obliqui/sollevamenti-laterali-167https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/cover_167_1_left__20170206_141953.pngSollevamenti lateraliQuesta variazione dei sollevamenti fa lavorare i muscoli centrali. Coinvolge gli addominali, gli obliqui e la zona lombare, mentre migliora l'equilibrio generale. A differenza dei sollevamenti tradizionali, offre un diverso raggio d'azione e mira alla regione degli addominali, piuttosto che al torace o ai tricipiti.https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/loop_167_1_left_20170118_101344.mp422017-01-18yesnoP4Phttps://passion4profession.net/es/ejercicios/oblicuos/flexiones-laterales-de-brazos-en-el-suelo-167https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/cover_167_1_left__20170206_141953.pngFlexiones laterales de brazos en el sueloEsta variación de las flexiones de brazos en el suelo trabaja tus músculos centrales. Trabaja tus abdominales, oblicuos y espalda inferior al mismo tiempo que mejora tu equilibrio en general. En comparación con las flexiones estándar de brazos en el piso, ofrece un rango distinto de movimiento y trabaja la región abdominal, no el pecho ni los tríceps.https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/loop_167_1_left_20170118_101344.mp422017-01-18yesnoP4Phttps://passion4profession.net/fr/exercices/obliques/pompes-de-cote-167https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/cover_167_1_left__20170206_141953.pngPompes de côtéCette variante des pompes sollicite les muscles centraux. Cet exercice fait travailler les abdos, les obliques et le bas du dos tout en améliorant l'équilibre. Contrairement aux pompes classiques qui ciblent les muscles de la poitrine et les triceps, la série se concentre sur la région abdominale.https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/loop_167_1_left_20170118_101344.mp422017-01-18yesnoP4Phttps://passion4profession.net/de/uebungen/schrage/seitliche-liegestutzen-167https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/cover_167_1_left__20170206_141953.pngSeitliche LiegestützenDiese Variation der Liegestütze trainiert die Rumpfmuskulatur. Es werden die Bauchmuskeln, die schräge Bauchmuskulatur und die Lendenmuskeln beansprucht. Gleichzeitig bessert man seine allgemeine Balance. Im Vergleich zur gewöhnlichen Liegestütze bietet diese Übung eine anderes Bewegungsmuster und richtet sich an die Bauchregion, nicht die Brust und den Trizeps.https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/loop_167_1_left_20170118_101344.mp422017-01-18yesnoP4Phttps://passion4profession.net/pt/exercicios/obliquos/flexoes-laterais-167https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/cover_167_1_left__20170206_141953.pngFlexões lateraisEsta variação de flexão de solo trabalha os músculos do núcleo. Ela atinge seu abdominais, oblíquos e inferior das costas, melhorando o seu equilíbrio global. Em comparação com flexões padrão, oferece uma gama diferente de movimento e tem como alvo a região abdominal, e não o peito ou tríceps.https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/loop_167_1_left_20170118_101344.mp422017-01-18yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/косые/отжимания-лежа-на-боку-167https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/cover_167_1_left__20170206_141953.pngОтжимания лежа на бокуЭта разновидность отжиманий прорабатывает мышцы кора. Также в упражнении задействуются мышцы пресса, косые мышцы и поясница, при этом улучшается чувство равновесия. В сравнении с обычными отжиманиями, в этом упражнении используется другое движения, направленное на проработку мышц пресса, а не груди и трицепса.https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/loop_167_1_left_20170118_101344.mp422017-01-18yesnoP4Phttps://passion4profession.net/tr/egzersizler/yan-karın/yandan-sınav-167https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/cover_167_1_left__20170206_141953.pngYandan ŞınavBu şınav türü merkezi kasları çalıştırır. Karın kasları, oblik ve sırtın alt kısmını çalıştırırken genel dengeyi artırır. Standart şınavlara kıyasla bir dizi hareket sunar ve göğüs ve trisepi değil karın kasları bölgesini hedef alır.https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/loop_167_1_left_20170118_101344.mp422017-01-18yesnoP4Phttps://passion4profession.net/ar/tamarin/المائلة/تمارين-الضغط-الجانبية-167https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/cover_167_1_left__20170206_141953.pngتمارين الضغط الجانبيةتمارين الضغط تستهدف عضلات الوسط. فهي تحسن عضلات البطن، والخصر والظهر الأسفل وتحسن التوازن بشكل عام. مقارنة بتمارين الضغط العادية، تقدم مجموعة جديدة من الحركة وتستهدف المنطقة البطنية، وليس الصدر أو العضلات الثنائية.https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/loop_167_1_left_20170118_101344.mp422017-01-18yesnoP4Phttps://passion4profession.net/ja/exercises/腹斜筋/サイド腕立て伏せ-167https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/cover_167_1_left__20170206_141953.pngサイド腕立て伏せ腕立て伏せのこのバリエーションは体幹筋肉を鍛えます。 全体的なバランス感覚が向上するほか、腹部、斜筋、そして腰に効きます。普通の腕立て伏せと比べると、動きの幅が違うほか、胸部や上腕三頭筋ではなく腹部が鍛えられます。https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/loop_167_1_left_20170118_101344.mp422017-01-18yesnoP4Phttps://passion4profession.net/ko/exercises/복사근/사이드-푸시업-167https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/cover_167_1_left__20170206_141953.png사이드 푸시업이 운동은 몸통 근육을 단련 시키는 푸시업의 변형입니다. 이는 전반적인 균형 감각을 키우면서 복근과 사근, 그리고 아래 등 근육을 단련시킵니다. 표준적인 푸시업과 비교하면 동작도 다르고 단련 시키는 근육의 범위가 다릅니다. 사이드 푸시업은 가슴이나 삼두근 훈련 운동이 아닙니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/loop_167_1_left_20170118_101344.mp422017-01-18yesnoP4Phttps://passion4profession.net/pl/cwiczenia/skosne/pompki-bokiem-167https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/cover_167_1_left__20170206_141953.pngPompki bokiemTa odmiana pompek ćwiczy mięśnie głębokie. Uderza w mięśnie brzucha, mięśnie skośne brzucha i dolne partie pleców, poprawiając jednocześnie ogólną równowagę. W porównaniu do standardowych pompek oferuje inny zakres ruchu i skupia się na obszarze brzucha, zamiast na klatce piersiowej i tricepsach.https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/loop_167_1_left_20170118_101344.mp422017-01-18yesnoP4Phttps://passion4profession.net/zh/exercises/腹斜肌/侧身俯卧撑-167https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/cover_167_1_left__20170206_141953.png侧身俯卧撑这种俯卧撑变化会训练您的核心肌肉群。它锻炼您的腹部、斜肌和下后背，同时改善您的整体平衡性。与标准俯卧撑相比，它提供了不同的运动范围，针对腹部区域，而不是胸部或三头肌。https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/loop_167_1_left_20170118_101344.mp422017-01-18yesnoP4Phttps://passion4profession.net/nl/oefeningen/schuine/zijwaartse-push-ups-167https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/cover_167_1_left__20170206_141953.pngZijwaartse push-upsDeze aangepaste push-up traint je corespieren. Je (schuine) buikspieren en onderrug worden ontwikkeld terwijl je balans in het algemeen wordt verbeterd. Deze oefening biedt in vergelijking met gewone push-ups een andere beweeglijkheid en traint de buikspieren in plaats van de borst of triceps.https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/loop_167_1_left_20170118_101344.mp422017-01-18yesnoP4Phttps://passion4profession.net/sv/ovningar/sneda/siodarmhavningar-167https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/cover_167_1_left__20170206_141953.pngSiodarmhävningarDen här varianten av armhävning riktar in sig på din magmuskulatur. Den arbetar med magmusklerna, bukmusklerna och ländryggen för att förbättra din balans. Jämfört med standardarmhävningar så ger den här en helt annan rörelse och är intressant för bukregionen, inte bröstkorgen eller triceps.https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/loop_167_1_left_20170118_101344.mp422017-01-18yesnoP4Phttps://passion4profession.net/da/ovelser/skra/side-armbøjninger-167https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/cover_167_1_left__20170206_141953.pngSide-armbøjningerDenne variation af armbøjninger styrker dine core-muskler. Den styrker dine lige og skrå mavemuskler og lænd, mens den forbedrer din generelle balance. Sammenlignet med almindelige armbøjninger, tilbyder den et andet bevægelsesområde, og styrker maveregionen, ikke bryst eller triceps.https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/loop_167_1_left_20170118_101344.mp422017-01-18yesnoP4Phttps://passion4profession.net/fi/liikkeet/vinot/sivupunnerrus-167https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/cover_167_1_left__20170206_141953.pngSivupunnerrusTämä punnerrusvariaatio treenaa keskivartalon tukilihaksia. Se kohdistuu vatsalihaksiin, vinoihin vatsalihaksiin ja alaselkään, ja parantaa yleistä tasapainoa. Tavalliseen punnerrukseen verrattuna se tarjoaa erilaisen liikeradan ja kohdistuu vatsan alueelle eikä rintakehään tai käsivarren ojentajalihaksiin.https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/loop_167_1_left_20170118_101344.mp422017-01-18yesnoP4Phttps://passion4profession.net/nb/ovelser/skra/side-push-ups-167https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/cover_167_1_left__20170206_141953.pngSide Push-upsDenne push-up varianten trener kjernemuskulaturen din. Den treffer magemusklene, de skrå magemusklene, og korsryggen mens den forbedrer den generelle balansen. Sammenlignet med standard push-ups, tilbyr den en annen bevegelse og treffer mageregionen, ikke brystet eller triceps.https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/loop_167_1_left_20170118_101344.mp422017-01-18yesnoP4Phttps://passion4profession.net/ro/exercitii/oblici/flotari-laterale-167https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/cover_167_1_left__20170206_141953.pngFlotări lateraleAceastă variație a flotărilor antrenează mușchii trunchiului. Acest exercițiu se axează pe mușchii abdominali, mușchii abdominali oblici și partea inferioară a spatelui și, totodată, îmbunătățește echilibrul general. În comparație cu flotările obișnuite, acesta oferă o gamă de mișcare diferită și vizează regiunea abdominală și nu pieptul sau tricepșii.https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/loop_167_1_left_20170118_101344.mp422017-01-18yesnoP4Phttps://passion4profession.net/el/askiseis/πλαγιοι/πλευρικα-push-ups-167https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/cover_167_1_left__20170206_141953.pngΠλευρικά Push-upsΑυτή η παραλλαγή των push-up εξασκεί τους μύες του κορμού σας. Γυμνάζει τους κοιλιακούς σας, πλάγιους και το κάτω μέρος της πλάτης, βελτιώνοντας παράλληλα τη συνολική ισορροπία σας. Σε σύγκριση με τα κανονικά push-ups, προσφέρουν μια διαφορετική σειρά κινήσεων και στοχεύουν στην κοιλιακή περιοχή, όχι το στήθος ή τρικέφαλους.https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/loop_167_1_left_20170118_101344.mp422017-01-18yesnoP4Phttps://passion4profession.net/hi/vyayam/तिरछे/side-push-ups-167https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/cover_167_1_left__20170206_141953.pngSide Push-upsपुश-अप का यह रूपांतर आपकी कोर मांसपेशियों पर काम करता है। आपके समग्र संतुलन में सुधार करके यह आपकी ऐब्स, ऑब्लिकस, और कमर के निचले हिस्से पर असर डालती है। स्टैण्डर्ड पुश-अप की तुलना में, इसमें कई अलग प्रकार की मूवमेंट होती हैं जो आपकी छाती या ट्राइसेप्स की बजाय आपके एब्डोमिनल पर असर डालती हैं।https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/loop_167_1_left_20170118_101344.mp422017-01-18yesnoP4Phttps://passion4profession.net/id/latihan/otot-miring/1534-167https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/cover_167_1_left__20170206_141953.png15341536https://p4ppullzone.b-cdn.net/api_v2/exercises/167/trainer_media/loop_167_1_left_20170118_101344.mp422017-01-18yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/leg-spreaders-168https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/cover_168_1_simple__20170206_142059.pngLeg SpreadersThis basic exercise strengthens the inner thighs and sculpts your legs. Since you control the movement from your core, your lower abs get an intense workout too.https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/loop_168_1_simple_20170712_083741.mp422017-07-12yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/divaricamento-delle-gambe-in-sospensione-168https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/cover_168_1_simple__20170206_142059.pngDivaricamento delle gambe in sospensioneQuesto esercizio di base rafforza l'interno coscia e scolpisce le gambe. Dato che il movimento si controlla dal tronco, anche gli addominali bassi faranno un allenamento intenso.https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/loop_168_1_simple_20170712_083741.mp422017-07-12yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/separaciones-de-piernas-168https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/cover_168_1_simple__20170206_142059.pngSeparaciones de piernasEste ejercicio básico fortalece el interior de los muslos y moldea tus piernas. Como controlas el movimiento desde tu centro, tus abdominales inferiores también obtienen un intenso entrenamiento.https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/loop_168_1_simple_20170712_083741.mp422017-07-12yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/ciseaux-jambes-en-ecart-168https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/cover_168_1_simple__20170206_142059.pngCiseaux jambes en écartCet exercice de base renforce l'intérieur des cuisses et galbe les jambes. Comme le mouvement est contrôlé par les muscles centraux, vos abdominaux intérieurs sont fortement sollicités.https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/loop_168_1_simple_20170712_083741.mp422017-07-12yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/beine-spreizen-168https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/cover_168_1_simple__20170206_142059.pngBeine spreizenBei dieser grundlegenden Übung werden die Oberschenkelinnenseiten gekräftigt und die Beine geformt. Da Sie die Bewegung mithilfe Ihres Rumpfes steuern, bieten Sie gleichzeitig auch Ihren unteren Bauchmuskeln ein intensives Training.https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/loop_168_1_simple_20170712_083741.mp422017-07-12yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/afastamento-de-pernas-168https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/cover_168_1_simple__20170206_142059.pngAfastamento de pernasEste exercício básico fortalece a parte interna das coxas e esculpe suas pernas. Como você controla o movimento do seu núcleo, seu abdominais inferiores também obtêm um treino intenso.https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/loop_168_1_simple_20170712_083741.mp422017-07-12yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/разведения-ног-168https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/cover_168_1_simple__20170206_142059.pngРазведения ногБазовое упражнение, которое усиливает внутренние мышцы бедра и создает красивую форму ног. Поскольку движение контролируется корпусом, мышцы нижнего пресса также получают интенсивную нагрузку.https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/loop_168_1_simple_20170712_083741.mp422017-07-12yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/bacak-acma-egzersizleri-168https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/cover_168_1_simple__20170206_142059.pngBacak Açma EgzersizleriBu temel egzersiz iç uyluğu güçlendirir ve bacaklarınıza şekil verir. Hareketi merkezden kontrol ettiğiniz için alt karın kaslarınız da yoğun bir antrenman yapar.https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/loop_168_1_simple_20170712_083741.mp422017-07-12yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/فتح-الرجلين-168https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/cover_168_1_simple__20170206_142059.pngفتح الرجلينهذا التمرين الأساسي يقوي الفخذين الداخليين وينحت الرجلين. بما أنك تتحكم بالحركة من وسطك، فإن عضلات البطن السفلى تتمرن جدا أيضا.https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/loop_168_1_simple_20170712_083741.mp422017-07-12yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/レッグスプレッド-168https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/cover_168_1_simple__20170206_142059.pngレッグスプレッドこのベーシックな運動で腿の内側を鍛え、脚をシェイプアップできます。体幹から動きをコントロールするので、下腹部の良いトレーニングにもなります。も非常によく鍛えられます。https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/loop_168_1_simple_20170712_083741.mp422017-07-12yesnoP4Phttps://passion4profession.net/ko/exercises/복근/레그-스프레더-168https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/cover_168_1_simple__20170206_142059.png레그 스프레더이 기본 동작 운동은 허벅지 안쪽을 단련시키고 각선미를 잡아줍니다. 몸통 근육을 사용하여 동작을 조절하므로 아랫배의 복근도 같이 훈련됩니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/loop_168_1_simple_20170712_083741.mp422017-07-12yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/leg-spreaders-168https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/cover_168_1_simple__20170206_142059.pngLeg SpreadersTo podstawowe ćwiczenie wzmacnia wewnętrzne partie ud i rzeźbi nogi. Ponieważ ruch kontrolowany jest przez mięśnie głębokie, dolne partie mięśni brzucha również otrzymują intensywny trening.https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/loop_168_1_simple_20170712_083741.mp422017-07-12yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/腿部扩展-168https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/cover_168_1_simple__20170206_142059.png腿部扩展这个基本的锻炼加强大腿内侧力量，塑造您的腿部。由于您以您的核心来控制运动，您的下腹部也能得到激烈的锻炼。https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/loop_168_1_simple_20170712_083741.mp422017-07-12yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/beenspreiders-168https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/cover_168_1_simple__20170206_142059.pngBeenspreidersDeze basisoefening versterkt de binnenkant van je dijen en vormt je benen. Omdat je met je core de beweging controleert, worden je lage buikspieren ook intensief getraind.https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/loop_168_1_simple_20170712_083741.mp422017-07-12yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/benstrackare-168https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/cover_168_1_simple__20170206_142059.pngBensträckareDen här grundövningen stärker innerlåren och formar benen. Eftersom du kontrollerar rörelsen ifrån magmuskulaturen kommer dina lägre magmuskler också att få sig ett bra träningspass.https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/loop_168_1_simple_20170712_083741.mp422017-07-12yesnoP4Phttps://passion4profession.net/da/ovelser/mave/benspredere-168https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/cover_168_1_simple__20170206_142059.pngBenspredereDenne grundøvelse styrker inderlår og former dine ben. Da du kontrollerer bevægelsen fra din core, får dine nedre mavemuskler også intens træning.https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/loop_168_1_simple_20170712_083741.mp422017-07-12yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/jalkojen-levitys-168https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/cover_168_1_simple__20170206_142059.pngJalkojen levitysTämä perusharjoitus vahvistaa reiden sisäosia ja muokkaa jalkoja. Koska liikettä hallitaan keskivartalon tukilihaksilla, myös alemmat vatsalihakset tulevat treenatuiksi.https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/loop_168_1_simple_20170712_083741.mp422017-07-12yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/leg-spreaders-168https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/cover_168_1_simple__20170206_142059.pngLeg SpreadersDenne basic-øvelsen styrker innsiden av lårene og former beina dine. Siden du kontrollerer bevegelsen med kjernemuskulaturen, får også dine nedre magemuskler en intens trening.https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/loop_168_1_simple_20170712_083741.mp422017-07-12yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/departarea-picioarelor-168https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/cover_168_1_simple__20170206_142059.pngDepărtarea picioarelorAcest exercițiu de bază întărește partea interioară a coapselor și sculptează picioarele. Din moment ce mișcarea este controlată cu ajutorul trunchiului, mușchii abdominali inferiori sunt și ei antrenați intens.https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/loop_168_1_simple_20170712_083741.mp422017-07-12yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/διαστολη-ποδιων-168https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/cover_168_1_simple__20170206_142059.pngΔιαστολή ΠοδιώνΑυτή η βασική άσκηση δυναμώνει το εσωτερικό των μηρών και σμιλεύει τα πόδια σας. Αφού ελέγχετε την κίνηση από τον κορμό σας, οι κάτω κοιλιακοί σας εξασκούνται έντονα και αυτοί.https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/loop_168_1_simple_20170712_083741.mp422017-07-12yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/leg-spreaders-168https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/cover_168_1_simple__20170206_142059.pngLeg Spreadersयह आधारभूत कसरत अंदरूनी जांघों को मजबूत करती है और आपकी टांगों को आकार प्रदान करती है। क्योंकि आप अपनी कोर से मूवमेंट को नियंत्रित करते हैं जिससे आपकी निचली ऐब्स का भी अधिक अभ्यास हो जाता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/loop_168_1_simple_20170712_083741.mp422017-07-12yesnoP4Phttps://passion4profession.net/id/latihan/perut/1546-168https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/cover_168_1_simple__20170206_142059.png15461548https://p4ppullzone.b-cdn.net/api_v2/exercises/168/trainer_media/loop_168_1_simple_20170712_083741.mp422017-07-12yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/buzz-saw-planks-169https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/cover_169_1_simple__20170206_142149.pngBuzz Saw PlanksThis dynamic bodyweight exercise hits the entire core region, toning your abs. It also enhances your balances and coordination, helps prevent back pain, and improves your overall fitness.https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/loop_169_1_simple_20170118_133130.mp422017-01-18yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/plank-in-scivolamento-169https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/cover_169_1_simple__20170206_142149.pngPlank in scivolamentoQuesto esercizio corporeo dinamico coinvolge l'intera regione del tronco, tonificando gli addominali. Migliora anche l'equilibrio e la coordinazione, aiuta a prevenire il mal di schiena e migliora la forma in generale.https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/loop_169_1_simple_20170118_133130.mp422017-01-18yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/lagartija-hacia-adelante-y-hacia-atras-169https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/cover_169_1_simple__20170206_142149.pngLagartija hacia adelante y hacia atrásEste ejercicio dinámico de peso corporal trabaja toda la región central, tonificando tus abdominales. También mejora tu equilibrio y coordinación, ayuda a evitar el dolor de espalda y mejora tu acondicionamiento físico en general.https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/loop_169_1_simple_20170118_133130.mp422017-01-18yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/planche-buzz-saw-169https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/cover_169_1_simple__20170206_142149.pngPlanche Buzz SawCet exercice de musculation en dynamique sollicite toute la région centrale du corps et tonifie les abdominaux. Il améliore également l'équilibre et la coordination, prévient les douleurs de dos et améliore la forme d'une manière générale.https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/loop_169_1_simple_20170118_133130.mp422017-01-18yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/buzz-saw-plank-169https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/cover_169_1_simple__20170206_142149.pngBuzz-Saw-PlankBei dieser dynamischen Eigengewichts-Übung wird Ihr kompletter Rumpfbereich trainiert, wobei Ihre Bauchmuskeln an Form gewinnen. Außerdem erhöht die Übung Ihre Balance und Koordinationsfähigkeit, hilft Rückenschmerzen vorzubeugen und verbessert Ihre Gesamtfitness.https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/loop_169_1_simple_20170118_133130.mp422017-01-18yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/prancha-de-serra-169https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/cover_169_1_simple__20170206_142149.pngPrancha de serraEste dinâmico exercício de peso corporal atinge toda a região do núcleo, tonificando seu abdominais. Ela também aumenta o seu equilíbrio e coordenação, ajuda a prevenir dores nas costas e melhora a sua boa forma geral.https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/loop_169_1_simple_20170118_133130.mp422017-01-18yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/планка-циркулярная-пила-169https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/cover_169_1_simple__20170206_142149.pngПланка «Циркулярная пила»Это динамическое упражнение с собственным весом задействует все мышцы кора и прорабатывает пресс. Также улучшает баланс и координацию и помогает предотвратить боли в спине, укрепляя всё тело.https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/loop_169_1_simple_20170118_133130.mp422017-01-18yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/buzz-saw-plank-169https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/cover_169_1_simple__20170206_142149.pngBuzz Saw PlankBu dinamik vücut ağırlığı egzersizi karın kaslarınızı düzenlerken tüm ana bölgeyi çalıştırır. Ayrıca dengenizi ve koordinasyonuzu güçlendirir, bel ağrısını engellemeye yardımcı olur ve genel formdalığı artırır.https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/loop_169_1_simple_20170118_133130.mp422017-01-18yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/حركة-المنشار-الخشبي-169https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/cover_169_1_simple__20170206_142149.pngحركة المنشار الخشبيهذا التمرين الديناميكي المعتمد على وزن الجسم يستهدف المنطقة الوسطة بالكامل، وينحت المعدة. كما يعزز توازنك وتناسقك، ويمكنع التراجع ويحسن اللياقة بشكل عام.https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/loop_169_1_simple_20170118_133130.mp422017-01-18yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/バスソープランク-169https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/cover_169_1_simple__20170206_142149.pngバスソープランク体重を利用したこのダイナミックな運動は体幹全体に効き、腹部の筋肉を鍛えます。また、バランス感覚や協調を養うこともでき、腰痛の予防に役立ち、全体的なフィットネスが良くなります。https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/loop_169_1_simple_20170118_133130.mp422017-01-18yesnoP4Phttps://passion4profession.net/ko/exercises/복근/버즈-소우-플랭크-169https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/cover_169_1_simple__20170206_142149.png버즈 소우 플랭크이 다이나믹한 맨몸 운동은 몸통 전반을 단련시키고 복근의 모양을 잡아 줍니다. 또한 균형 감각과 코디네이션을 향상시키고 등의 통증을 완화시켜 주며 전반적인 피트니스의 효과를 증대시킵니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/loop_169_1_simple_20170118_133130.mp422017-01-18yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/buzz-saw-plank-169https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/cover_169_1_simple__20170206_142149.pngBuzz Saw PlankTo dynamiczne ćwiczenie z wykorzystaniem masy własnego ciała uderza w cały obszar mięśni głębokich, wzmacniając mięśnie brzucha. Poprawia również równowagę i koordynację ruchów, pomaga zapobiegać bólom pleców i poprawia ogólną sprawność fizyczną.https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/loop_169_1_simple_20170118_133130.mp422017-01-18yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/buzz-saw-平板支撑-169https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/cover_169_1_simple__20170206_142149.pngBuzz Saw 平板支撑这项动态体重练习能够击中整个核心区域，强壮您的腹部。它还增强您的平衡和协调性，有助于防止背痛，并提高您的整体健硕感。https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/loop_169_1_simple_20170118_133130.mp422017-01-18yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/buzz-saw-plank-169https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/cover_169_1_simple__20170206_142149.pngBuzz Saw PlankDeze dynamische lichaamsgewichtoefening traint de hele core waarbij je buikspieren worden gevormd. Tevens worden je balans en coördinatie verbeterd, wordt rugpijn voorkomen en wordt je algemene conditie versterkt.https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/loop_169_1_simple_20170118_133130.mp422017-01-18yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/gungande-planka-169https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/cover_169_1_simple__20170206_142149.pngGungande plankaDen här dynamiska kroppsviktsövningen arbetar med hela magmuskulaturen, tonar dina magmuskler. Den ökar också din balans och koordination, hjälper mot ryggsmärtor och förbättrar din kondition i allmänhet.https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/loop_169_1_simple_20170118_133130.mp422017-01-18yesnoP4Phttps://passion4profession.net/da/ovelser/mave/rundsavs-planke-169https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/cover_169_1_simple__20170206_142149.pngRundsavs-plankeDenne dynamiske kropsvægtsøvelse styrker hele core-regionen, og toner dine mavemuskler. Den forbedrer også balance og koordination, hjælper med at forebygge rygsmerter, og forbedrer din overordnede form.https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/loop_169_1_simple_20170118_133130.mp422017-01-18yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/buzz-saw-lankku-169https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/cover_169_1_simple__20170206_142149.pngBuzz Saw -lankkuTämä dynaaminen, kehon painoa hyväksi käyttävä liike treenaa kaikkia keskivartalon tukilihaksia ja kiinteyttää vatsalihaksia. Se parantaa myös tasapainoa ja koordinaatiota, auttaa ehkäisemään selkäkipua ja kohottaa yleiskuntoa.https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/loop_169_1_simple_20170118_133130.mp422017-01-18yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/buzz-saw-plank-169https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/cover_169_1_simple__20170206_142149.pngBuzz Saw PlankDenne dynamiske øvelsen med kroppsvekt går på hele kjernemuskulaturen, og former magemusklene dine. Den forbedrer også balansen din og koordinasjonen, forebygger ryggplager, og forbedrer den generelle formen din.https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/loop_169_1_simple_20170118_133130.mp422017-01-18yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/scandura-circulara-169https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/cover_169_1_simple__20170206_142149.pngScândura circularăAcest exercițiu dinamic cu greutatea corpului antrenează întreaga regiune a trunchiului, tonifiind mușchii abdominali. Acesta consolidează, de asemenea, echilibrul și coordonarea, ajută la prevenirea durerilor de spate și îmbunătățește starea fizică generală.https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/loop_169_1_simple_20170118_133130.mp422017-01-18yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/buzz-saw-plank-169https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/cover_169_1_simple__20170206_142149.pngBuzz Saw PlankΑυτή η δυναμική άσκηση σωματικού βάρους γυμνάζει ολόκληρη την περιοχή του κορμού, τονώντας τους κοιλιακούς σας. Επίσης, ενισχύει την ισορροπία και τον συντονισμό σας, βοηθά στην πρόληψη του πόνου στην πλάτη, και βελτιώνει τη γενική φυσική σας κατάσταση.https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/loop_169_1_simple_20170118_133130.mp422017-01-18yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/buzz-saw-plank-169https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/cover_169_1_simple__20170206_142149.pngBuzz Saw Plankयह गतिशील बॉडीवेट कसरत पूर्ण कोर पर असर डालती है और आपकी ऐब्स को मजबूती प्रदान करती है। यह आपके संतुलन और समन्वय में भी वृद्धि करती है, कमर दर्द रोकने में सहायता करती है और आपकी समग्र तंदुरुस्ती में सुधार करती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/loop_169_1_simple_20170118_133130.mp422017-01-18yesnoP4Phttps://passion4profession.net/id/latihan/perut/1557-169https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/cover_169_1_simple__20170206_142149.png15571559https://p4ppullzone.b-cdn.net/api_v2/exercises/169/trainer_media/loop_169_1_simple_20170118_133130.mp422017-01-18yesnoP4Phttps://passion4profession.net/en/exercises/obliques/twisting-crunches-170https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/cover_170_1_simple__20170206_142227.pngTwisting CrunchesThe twisting crunch is one of the best moves for your obliques. It targets both the internal and external oblique muscles as well as the rectus abdominus.https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/loop_170_1_simple_20170118_135849.mp442017-01-18yesnoP4Phttps://passion4profession.net/it/esercizi/obliqui/crunch-in-torsione-170https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/cover_170_1_simple__20170206_142227.pngCrunch in torsioneIl crunch in torsione è uno dei migliori movimenti per gli addominali obliqui. Esso mira ai muscoli obliqui, sia interni che esterni, così come al muscolo retto dell'addome.https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/loop_170_1_simple_20170118_135849.mp442017-01-18yesnoP4Phttps://passion4profession.net/es/ejercicios/oblicuos/crunches-hacia-los-lados-170https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/cover_170_1_simple__20170206_142227.pngCrunches hacia los ladosEl crunch hacia los lados es uno de los mejores movimientos para tus oblicuos. Trabaja tanto los músculos oblicuos internos como los externos, así como el recto mayor del abdomen.https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/loop_170_1_simple_20170118_135849.mp442017-01-18yesnoP4Phttps://passion4profession.net/fr/exercices/obliques/crunchs-en-rotation-170https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/cover_170_1_simple__20170206_142227.pngCrunchs en rotationLe crunch en rotation est l'un des meilleurs mouvements pour vos obliques. Il sollicite à la fois les muscles obliques internes et externes ainsi que le droit de l'abdomen.https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/loop_170_1_simple_20170118_135849.mp442017-01-18yesnoP4Phttps://passion4profession.net/de/uebungen/schrage/twist-crunch-170https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/cover_170_1_simple__20170206_142227.pngTwist-CrunchDer Twist-Crunch ist eine der besten Übungen, um die seitlichen Bauchmuskeln zu trainieren. Er richtet sich sowohl an die inneren als auch die äußeren seitlichen Bauchmuskeln sowie an die geraden Bauchmuskeln.https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/loop_170_1_simple_20170118_135849.mp442017-01-18yesnoP4Phttps://passion4profession.net/pt/exercicios/obliquos/crunches-cruzados-170https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/cover_170_1_simple__20170206_142227.pngCrunches cruzadosOs abdominais cruzados são um dos melhores movimentos para seus oblíquos. Eles têm como alvo tanto os músculos oblíquos internos e externos, bem como o reto abdominal.https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/loop_170_1_simple_20170118_135849.mp442017-01-18yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/косые/скручивания-с-поворотом-170https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/cover_170_1_simple__20170206_142227.pngСкручивания с поворотомСкручивания с поворотом являются одним из лучших упражнений для косых мышц пресса. Оно задействует как внешние, так и внутренние косые, а также прямую мышцу животы.https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/loop_170_1_simple_20170118_135849.mp442017-01-18yesnoP4Phttps://passion4profession.net/tr/egzersizler/yan-karın/yan-bukme-krancları-170https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/cover_170_1_simple__20170206_142227.pngYan Bükme KrançlarıYan bükme krançları oblikiniz için en iyi hareketlerden biridir. Hem iç hem de dış oblik kaslarını ve rektus abdominusu çalıştırır.https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/loop_170_1_simple_20170118_135849.mp442017-01-18yesnoP4Phttps://passion4profession.net/ar/tamarin/المائلة/تمارين-الطحن-الملتوية-170https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/cover_170_1_simple__20170206_142227.pngتمارين الطحن الملتويةالطحن الملتوي واحد من أفضل الحركات لعضلات الخصر. وهي تستهدف كلا من عضلات الخصر الداخلية والخارجية والعضلة البطنية المتوسطة.https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/loop_170_1_simple_20170118_135849.mp442017-01-18yesnoP4Phttps://passion4profession.net/ja/exercises/腹斜筋/ツイストクランチ-170https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/cover_170_1_simple__20170206_142227.pngツイストクランチこのツイストクランチは斜筋に非常に良い動きの一つです。内側と外側の斜筋だけでなく、腹直筋にも効果があります。https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/loop_170_1_simple_20170118_135849.mp442017-01-18yesnoP4Phttps://passion4profession.net/ko/exercises/복사근/트위스트-크런치-170https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/cover_170_1_simple__20170206_142227.png트위스트 크런치트위스트 크런치는 사근 단련에 가장 좋은 운동 중 하나입니다. 이 운동은 내사근과 외사근 모두와 복부 직근을 단련시킵니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/loop_170_1_simple_20170118_135849.mp442017-01-18yesnoP4Phttps://passion4profession.net/pl/cwiczenia/skosne/brzuszki-ze-skretem-tułowia-170https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/cover_170_1_simple__20170206_142227.pngBrzuszki ze skrętem tułowiaBrzuszki ze skrętem tułowia to jedna z najlepszych form ruchu dla mięśni skośnych brzucha. Skupiają się zarówno na wewnętrznych, zewnętrznych mięśniach skośnych brzucha, jak i mięśniu prostym brzucha.https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/loop_170_1_simple_20170118_135849.mp442017-01-18yesnoP4Phttps://passion4profession.net/zh/exercises/腹斜肌/扭转卷腹-170https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/cover_170_1_simple__20170206_142227.png扭转卷腹扭转卷腹是针对您的腹外斜肌最好的运动之一。它针对内部和外部斜肌以及腹直肌。https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/loop_170_1_simple_20170118_135849.mp442017-01-18yesnoP4Phttps://passion4profession.net/nl/oefeningen/schuine/draaiende-crunches-170https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/cover_170_1_simple__20170206_142227.pngDraaiende crunchesDe draaiende crunch is één van de beste oefeningen voor je schuine buikspieren. Zowel de binnenste en buitenste schuine buikspieren als de rechte buikspier worden getraind.https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/loop_170_1_simple_20170118_135849.mp442017-01-18yesnoP4Phttps://passion4profession.net/sv/ovningar/sneda/vridna-crunch-170https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/cover_170_1_simple__20170206_142227.pngVridna crunchVridna crunch är en av de bästa övningarna för din bukmuskulatur. Den inriktar sig både på inre och yttre muskulatur, så väl som bukmusklerna.https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/loop_170_1_simple_20170118_135849.mp442017-01-18yesnoP4Phttps://passion4profession.net/da/ovelser/skra/vridende-mavebøjninger-170https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/cover_170_1_simple__20170206_142227.pngVridende mavebøjningerDen vridende mavebøjning er én af de bedste bevægelser for dine skrå mavemuskler. Den rammer både de indre og ydre skrå mavemuskler, samt rectus abdominus.https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/loop_170_1_simple_20170118_135849.mp442017-01-18yesnoP4Phttps://passion4profession.net/fi/liikkeet/vinot/vatsarutistus-kierrolla-170https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/cover_170_1_simple__20170206_142227.pngVatsarutistus kierrollaVatsarutistus kierrolla on yksi parhaista liikkeistä vinoille vatsalihaksille. Se treenaa sekä sisempiä että ulompia vinoja vatsalihaksia ja rectus abdominusta.https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/loop_170_1_simple_20170118_135849.mp442017-01-18yesnoP4Phttps://passion4profession.net/nb/ovelser/skra/twisting-crunches-170https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/cover_170_1_simple__20170206_142227.pngTwisting CrunchesØvelsen Twisting crunch er en av de beste øvelsene for de skrå magemusklene. Den tar både de indre og de ytre skrå magemusklene så vel som den rette bukmuskelen.https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/loop_170_1_simple_20170118_135849.mp442017-01-18yesnoP4Phttps://passion4profession.net/ro/exercitii/oblici/abdomene-rasucite-170https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/cover_170_1_simple__20170206_142227.pngAbdomene răsuciteAbdomenele prin răsucire reprezintă unele dintre cele mai bune mișcări pentru mușchii oblici abdominali. Acestea antrenează atât mușchii oblici abdominali interni, cât și cei externi, precum și mușchii drepți abdominali.https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/loop_170_1_simple_20170118_135849.mp442017-01-18yesnoP4Phttps://passion4profession.net/el/askiseis/πλαγιοι/συστροφη-κοιλιακων-170https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/cover_170_1_simple__20170206_142227.pngΣυστροφή ΚοιλιακώνΗ συστροφή κοιλιακών είναι μία από τις καλύτερες κινήσεις για τους πλάγιους σας. Απευθύνεται τόσο στους εσωτερικούς και εξωτερικούς μύες, καθώς και στους πλευρικούς κοιλιακούς.https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/loop_170_1_simple_20170118_135849.mp442017-01-18yesnoP4Phttps://passion4profession.net/hi/vyayam/तिरछे/twisting-crunches-170https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/cover_170_1_simple__20170206_142227.pngTwisting Crunchesट्विस्टिंग क्रंच आपकी ऑब्लिकस के लिए सबसे अच्छी कसरतों में से एक है। यह अंदरूनी और बाहरी ऑब्लिक मांसपेशियों और साथ ही रेक्टस एब्डोमिनस पर असर डालती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/loop_170_1_simple_20170118_135849.mp442017-01-18yesnoP4Phttps://passion4profession.net/id/latihan/otot-miring/1568-170https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/cover_170_1_simple__20170206_142227.png15681570https://p4ppullzone.b-cdn.net/api_v2/exercises/170/trainer_media/loop_170_1_simple_20170118_135849.mp442017-01-18yesnoP4Phttps://passion4profession.net/en/exercises/quadriceps/plie-overhead-squats-171https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/cover_171_1_simple__20170206_142303.pngPlié Overhead SquatsFor a firm butt and strong quads, add the plie squat to your routine! This exercise works your lower body and back muscles, especially the glutes, quads, and hamstrings. To make it more difficult, hold a dumbbell in your hands.https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/loop_171_1_simple_20170118_144527.mp422017-01-18yesnoP4Phttps://passion4profession.net/it/esercizi/quadricipiti/plie-overhead-squats-accovacciamenti-plie-superiori-171https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/cover_171_1_simple__20170206_142303.pngPlié Overhead Squats (Accovacciamenti Plié Superiori)Per un sedere sodo e quadricipiti forti, aggiungi la plie squat al tuo allenamento! Quest'allenamento agisce sul tuo corpo inferiore e i muscoli della tua schiena, specialmente i tuoi glutei, i quadricipiti e i tendini delle ginocchia. Per renderlo più difficile, tieni un manubrio nelle tue mani.https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/loop_171_1_simple_20170118_144527.mp422017-01-18yesnoP4Phttps://passion4profession.net/es/ejercicios/cuadriceps/sentadillas-en-plie-con-elevacion-por-encima-de-la-cabeza-171https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/cover_171_1_simple__20170206_142303.pngSentadillas en plié con elevación por encima de la cabeza¡Para lograr unos glúteos firmes y unos cuádriceps fuertes, añade las sentadillas en plié a tu rutina! Este ejercicio trabaja la parte inferior del cuerpo y los músculos de la espalda, especialmente los glúteos, los cuádriceps y los tendones de la corva. Para aumentar la dificultad, sostén una mancuerna en cada mano.https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/loop_171_1_simple_20170118_144527.mp422017-01-18yesnoP4Phttps://passion4profession.net/fr/exercices/quadriceps/squats-plies-bras-en-l-air-171https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/cover_171_1_simple__20170206_142303.pngSquats pliés bras en l'airPour des fesses fermes et des quadriceps puisssants, ajoutez le squat plié à votre routine d'entraînement ! Cet exercice fait travailler les muscles inférieurs et ceux du dos, notamment les fessiers, les quadriceps et les ischios-jambiers. Pour corser la difficulté, tenez des haltères dans vos mains.https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/loop_171_1_simple_20170118_144527.mp422017-01-18yesnoP4Phttps://passion4profession.net/de/uebungen/quadrizeps/plie-kniebeugen-squats-171https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/cover_171_1_simple__20170206_142303.pngPlié Kniebeugen (Squats)Für einen starken Quadrizeps, füge die Plie Kniebeuge (Squat) in deine Routine ein! Diese Übung trainiert deine untere Körper-und Rückenmuskulatur, aber vor allem auch die Gesäßmuskulatur, die Quadrizeps und den Oberschenkel. Um es schwieriger zu machen, benutze Hanteln während du die Übung machst.https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/loop_171_1_simple_20170118_144527.mp422017-01-18yesnoP4Phttps://passion4profession.net/pt/exercicios/quadriceps/agachamentos-com-plie-sobre-a-cabeca-171https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/cover_171_1_simple__20170206_142303.pngAgachamentos com Plié Sobre a CabeçaPara glúteos firmes e quadríceps fortes, adicione o agachamento plie à sua rotina! Este exercício trabalha os músculos da parte inferior do seu corpo e das costas, especialmente os glúteos, quadríceps e tendões. Para torná-lo mais difícil, segure um haltere em suas mãos.https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/loop_171_1_simple_20170118_144527.mp422017-01-18yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/квадрицепс/приседания-плие-с-руками-над-головои-171https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/cover_171_1_simple__20170206_142303.pngПриседания плие с руками над головойЧтобы сделать ягодицы упругими, а четырехглавые мышцы — сильными, добавьте приседания плие в ваш распорядок! Это упражнение разрабатывает нижнюю часть тела и мышцы спины, особенно ягодичные мышцы, четырехглавые мышцы и мышцы задней поверхности бедра. Для усложнения упражнения возьмите в руки гантели.https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/loop_171_1_simple_20170118_144527.mp422017-01-18yesnoP4Phttps://passion4profession.net/tr/egzersizler/kuadriseps/plie-basustu-squatler-171https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/cover_171_1_simple__20170206_142303.pngPlié Başüstü SquatlerDüz bir kalça ve güçlü kuadrisepslere sahip olun, plie squati rutininize ekleyin! Bu egzersiz alt vücut ve sırt kaslarını ve özellikle glutes, kuadrisep ve hamstringleri çalıştırır. Daha zor yapmak için ellerinizde bir dumbel tutun.https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/loop_171_1_simple_20170118_144527.mp422017-01-18yesnoP4Phttps://passion4profession.net/ar/tamarin/الرباعية/تمرين-قرفصاء-السومو-مع-رفع-الدمبل-فوق-الرأس-171https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/cover_171_1_simple__20170206_142303.pngتمرين قرفصاء السومو مع رفع الدمبل فوق الرأسللحصول على أرداف مشدودة وعضلة رباعية قوية، أضف تمرين قرفصاء السومو إلى برنامجك! يعمل هذا التمرين على الجزء السفلي من الجسم وعضلات الظهر، خاصةً الأرداف والعضلة الرباعية وعضلة الفخذ الخلفية. لجعل التمرين أكثر صعوبة أمسك بالدمبل.https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/loop_171_1_simple_20170118_144527.mp422017-01-18yesnoP4Phttps://passion4profession.net/ja/exercises/大腿四頭筋/プリエオーバーヘッドスクアット-171https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/cover_171_1_simple__20170206_142303.pngプリエオーバーヘッドスクアットお尻を引き締め大腿四頭筋を強化するには、プリエスクアットをルーティンに加えましょう！この運動は下半身と背筋、特に大殿筋、大腿四頭筋、大腿屈筋等を鍛えます。難易度を上げるには、ダンベルを持って行ってください。https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/loop_171_1_simple_20170118_144527.mp422017-01-18yesnoP4Phttps://passion4profession.net/ko/exercises/사두근/쁠리에-오버헤드-스쿼트-171https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/cover_171_1_simple__20170206_142303.png쁠리에 오버헤드 스쿼트엉덩이 근육과 대퇴사근을 단단하게 단련하고 싶으시면 쁠리에 오버헤드 스쿼트를 정기적으로 실시해 보십시오! 이 운동은 하체와 등 근육, 특별히 둔근과 대퇴사근 그리고 오금 근육을 단련시켜 줍니다. 보다 고난이도로 시행하려면 두 손에 아령을 잡고 실시하면 됩니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/loop_171_1_simple_20170118_144527.mp422017-01-18yesnoP4Phttps://passion4profession.net/pl/cwiczenia/czworogłowy/przysiady-plie-z-rekoma-nad-głowa-171https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/cover_171_1_simple__20170206_142303.pngPrzysiady plié z rękoma nad głowąAby mieć jędrne pośladki i silny mięsień czworogłowy uda, dodaj przysiady plié do swoich codziennych ćwiczeń! Ćwiczenie to trenuje dolne partie ciała i mięśnie pleców, w szczególności pośladki, mięsień czworogłowy uda i mięśnie grupy tylnej uda. Aby zwiększyć poziom trudności, trzymaj hantelek w dłoniach.https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/loop_171_1_simple_20170118_144527.mp422017-01-18yesnoP4Phttps://passion4profession.net/zh/exercises/股四头肌/芭蕾抬手深蹲-171https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/cover_171_1_simple__20170206_142303.png芭蕾抬手深蹲为了坚实的臀部和强壮的股四头肌，把芭蕾深蹲加入您的日常训练吧！这个练习锻炼您的下半身和背部肌肉，特别是臀部、四肢和腿筋。为了使它更困难，可在您的手中握上哑铃。https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/loop_171_1_simple_20170118_144527.mp422017-01-18yesnoP4Phttps://passion4profession.net/nl/oefeningen/quadriceps/plie-squat-boven-het-hoofd-171https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/cover_171_1_simple__20170206_142303.pngPlié squat boven het hoofdVoeg voor een stevige bips en sterke quadriceps de plié squat aan uw routine toe! Met deze oefening traint u uw onderlichaam en rugspieren. Vooral de bilspieren, quadriceps en hamstrings komen aan bod. Houd een halter vast om de oefening moeilijker te maken.https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/loop_171_1_simple_20170118_144527.mp422017-01-18yesnoP4Phttps://passion4profession.net/sv/ovningar/quadriceps/plie-overhead-squats-171https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/cover_171_1_simple__20170206_142303.pngPliÈ Overhead SquatsLägg till djupa squats i rutinen för en fast rumpa och starka lårmuskler Den här övningen stärker underkropps- och ryggmuskulatur, speciellt sätes-, främre och bakre lårmuskler. Gör det svårare genom att hålla en hantel i dina händer.https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/loop_171_1_simple_20170118_144527.mp422017-01-18yesnoP4Phttps://passion4profession.net/da/ovelser/quadriceps/plie-squats-over-hovedet-171https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/cover_171_1_simple__20170206_142303.pngPlié-squats over hovedetTag Plié-squads med i dit program for stramme balder og stærke quadriceps! Øvelsen styrker den nedre del af kroppen og musklerne på bagsiden især balderne og haserne. Hold en håndvægt i hænderne for at gøre øvelsen sværere.https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/loop_171_1_simple_20170118_144527.mp422017-01-18yesnoP4Phttps://passion4profession.net/fi/liikkeet/etureidet/plie-kyykky-kadet-paan-ylla-171https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/cover_171_1_simple__20170206_142303.pngPlié-kyykky, kädet pään ylläLisää plie-kyykyt treeniohjelmaasi saadaksesi kiinteän pepun ja vahvat reidet! Tämä liike treenaa selkälihaksia ja alavartaloa, erityisesti pakaroita, reiden ojentajia ja reiden koukistajia. Tehdäksesi liikkeestä haasteellisemman, pidä käsissäsi käsipainoja.https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/loop_171_1_simple_20170118_144527.mp422017-01-18yesnoP4Phttps://passion4profession.net/nb/ovelser/quadriceps/plie-over-hode-squats-171https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/cover_171_1_simple__20170206_142303.pngPlié over-hode-squatsLegg plie-squats til rutinen din for å styrke lår og få en strammere rumpe! Denne øvelsen trener underkroppen og ryggmuskler; spesielt setemuskler, fremre lår og skinkestrengene. Du kan øke utfordringen ved å holde en manualvekt med hendene.https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/loop_171_1_simple_20170118_144527.mp422017-01-18yesnoP4Phttps://passion4profession.net/ro/exercitii/cvadriceps/genuflexiune-plie-cu-ridicarea-mainilor-deasupra-capului-171https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/cover_171_1_simple__20170206_142303.pngGenuflexiune plié cu ridicarea mâinilor deasupra capuluiPentru un fund ferm și cvadricepși puternici, includeți genuflexiunile plie în antrenamentul dvs.! Acest exercițiu antrenează partea inferioară a corpului și mușchii spatelui, în special fesierii, cvadricepșii și femuralii. Pentru a-i spori dificultatea, țineți o ganteră în mâini.https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/loop_171_1_simple_20170118_144527.mp422017-01-18yesnoP4Phttps://passion4profession.net/el/askiseis/τετρακεφαλος/καθισματα-plie-με-εκτασεις-πανω-απο-το-κεφαλι-171https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/cover_171_1_simple__20170206_142303.pngΚαθίσματα Plié Με Εκτάσεις Πάνω Από Το ΚεφάλιΓια σφριγηλά οπίσθια και δυνατούς τετρακέφαλους, προσθέστε αυτό το κάθισμα plie στο πρόγραμμά σας! Αυτή η άσκηση δουλεύει το κάτω μέρος του σώματος και τους μύες της μέσης, ειδικά τους γλουτούς, τους τετρακέφαλους και τους ιγνυακούς τένοντες. Για να τη δυσκολέψετε, κρατήστε έναν αλτήρα στα χέρια σας.https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/loop_171_1_simple_20170118_144527.mp422017-01-18yesnoP4Phttps://passion4profession.net/hi/vyayam/क्वाड्स/plie-overhead-squats-171https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/cover_171_1_simple__20170206_142303.pngPlié Overhead Squatsठोस कूल्हों और मजबूत क्वाड्स के लिए, अपने रूटीन में पीलाई स्कवैट शामिल करें! यह कसरत आपके शरीर के निचले हिस्से और कमर की मांसपेशियों, खासतौर पर ग्लुटेस, क्वाड्स और हैमस्ट्रिंग पर काम करती है। इसे और अधिक मुश्किल बनाने के लिए, अपने हाथों में डंबल पकड़ें।https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/loop_171_1_simple_20170118_144527.mp422017-01-18yesnoP4Phttps://passion4profession.net/id/latihan/paha-depan/1579-171https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/cover_171_1_simple__20170206_142303.png15791581https://p4ppullzone.b-cdn.net/api_v2/exercises/171/trainer_media/loop_171_1_simple_20170118_144527.mp422017-01-18yesnoP4Phttps://passion4profession.net/en/exercises/quadriceps/toe-touch-jacks-172https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/cover_172_1_simple__20170206_142337.pngToe Touch JacksToe touch jacks offer a full body workout. This exercise increases your heart rate, builds lowers body strength, and boosts aerobic endurance. It requires no equipment and can be done just about anywhere.https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/loop_172_1_simple_20170118_145710.mp412017-01-18yesnoP4Phttps://passion4profession.net/it/esercizi/quadricipiti/jacks-toccando-le-dita-dei-piedi-172https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/cover_172_1_simple__20170206_142337.pngJacks toccando le dita dei piediI jacks toccando le dita dei piedi offrono un allenamento del corpo intero. Questo allenamento aumenta il tuo battito cardiaco, la forza del tuo corpo inferiore, e la tua resistenza aerobica. Non richiede attrezzature e può essere fatto quasi ovunque.https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/loop_172_1_simple_20170118_145710.mp412017-01-18yesnoP4Phttps://passion4profession.net/es/ejercicios/cuadriceps/saltos-en-tijera-tocando-los-dedos-de-los-pies-172https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/cover_172_1_simple__20170206_142337.pngSaltos en tijera tocando los dedos de los piesLos saltos en tijera tocando los dedos de los pies ofrecen un entrenamiento para todo el cuerpo. Este ejercicio aumenta la frecuencia cardíaca, trabaja la fuerza de la parte inferior del cuerpo e impulsa la resistencia aeróbica. No necesita herramientas y puede hacerse prácticamente en cualquier lugar.https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/loop_172_1_simple_20170118_145710.mp412017-01-18yesnoP4Phttps://passion4profession.net/fr/exercices/quadriceps/saut-ecarte-172https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/cover_172_1_simple__20170206_142337.pngSaut écartéLe saut écarté permet de faire travailler tout le corps. Cet exercice accélère votre rythme cardiaque, renforce les muscles inférieurs et augmente l'endurance aérobie. Il ne nécessite aucun équipement et peut être effectué n'importe où.https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/loop_172_1_simple_20170118_145710.mp412017-01-18yesnoP4Phttps://passion4profession.net/de/uebungen/quadrizeps/toe-touch-jacks-172https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/cover_172_1_simple__20170206_142337.pngToe Touch JacksDie "Toe Touch Jacks" bieten ein Ganzkörpertraining. Diese Übung erhöht deine Herzfrequenz, baut die untere Körpermuskulatur auf und steigert die aerobe Ausdauer. Du brauchst keinerlei Hilfsmittel und kannst diese Übung überall machen.https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/loop_172_1_simple_20170118_145710.mp412017-01-18yesnoP4Phttps://passion4profession.net/pt/exercicios/quadriceps/polichinelos-com-toque-nos-pes-172https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/cover_172_1_simple__20170206_142337.pngPolichinelos com Toque nos PésPolichinelos com toque nos pés oferecem um treino para todo o corpo. Este exercício aumenta sua frequência cardíaca, desenvolve força na parte inferior do corpo e estimula a resistência aeróbica. Ele não necessita de equipamentos e pode ser feito simplesmente em qualquer lugar.https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/loop_172_1_simple_20170118_145710.mp412017-01-18yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/квадрицепс/прыжки-с-касанием-пальцев-ног-172https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/cover_172_1_simple__20170206_142337.pngПрыжки с касанием пальцев ногПрыжки с касанием пальцев ног обеспечивают тренировку всего тела. Это упражнение увеличивает пульс, укрепляет нижнюю часть тела и повышает аэробную выносливость. Для него не требуется оборудования, и его можно выполнять практически повсюду.https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/loop_172_1_simple_20170118_145710.mp412017-01-18yesnoP4Phttps://passion4profession.net/tr/egzersizler/kuadriseps/ayak-parmak-dokunusu-jackleri-172https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/cover_172_1_simple__20170206_142337.pngAyak parmak dokunuşu JackleriAyak parmak dokunuşu Jackler tam bir vücut antrenmanı sunar. Bu egzersiz kalp atışınızı yükseltir, alt vücut dayanıklılığını artırır, aerobik dayanımı hızlandırır. Hiçbir gereksinim istemez ve herhangi bir yerde yapılabilir.https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/loop_172_1_simple_20170118_145710.mp412017-01-18yesnoP4Phttps://passion4profession.net/ar/tamarin/الرباعية/تمرين-القفز-ولمس-أصابع-القدمين-172https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/cover_172_1_simple__20170206_142337.pngتمرين القفز ولمس أصابع القدمينيقدم تمرين القفز تدريب للجسم بأكمله. يعمل هذا التمرين على الإسراع مِن ضربات القلب، وبناء قوة الجزء السفلي من الجسم، مع تعزيز القدرة على تحمل التمرينات الهوائية. لا يتطلب هذا التمرين أية أدوات ويمكن أداؤه في أي مكان.https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/loop_172_1_simple_20170118_145710.mp412017-01-18yesnoP4Phttps://passion4profession.net/ja/exercises/大腿四頭筋/toe-touch-jacks-172https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/cover_172_1_simple__20170206_142337.pngToe Touch JacksToe touch jacksは全身のトレーニングです。この運動は心拍数を上げ、下半身の強度を上げ、有酸素持続性を高めます。道具は一切必要なく、どこでもできます。https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/loop_172_1_simple_20170118_145710.mp412017-01-18yesnoP4Phttps://passion4profession.net/ko/exercises/사두근/토-터치-잭스-172https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/cover_172_1_simple__20170206_142337.png토 터치 잭스토 터치 잭스는 전신 운동 입니다. 이 운동은 심장 박동율을 높여 주고, 하체에 힘을 길러 주며, 유산소 운동 지구력을 증진시켜 줍니다. 별도의 기구가 필요 없어 언제 어디서나 손쉽게 할 수 있는 운동입니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/loop_172_1_simple_20170118_145710.mp412017-01-18yesnoP4Phttps://passion4profession.net/pl/cwiczenia/czworogłowy/pajacyki-z-dotknieciem-palcow-u-stop-172https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/cover_172_1_simple__20170206_142337.pngPajacyki z dotknięciem palców u stópPajacyki z dotknięciem palców u stóp oferują trening całego ciała. Ćwiczenie to zwiększa tętno, buduje siłę dolnych partii ciała i zwiększa wydolność tlenową. Nie wymaga żadnego sprzętu i może być wykonywane praktycznie w dowolnym miejscu.https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/loop_172_1_simple_20170118_145710.mp412017-01-18yesnoP4Phttps://passion4profession.net/zh/exercises/股四头肌/触足开合跳-172https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/cover_172_1_simple__20170206_142337.png触足开合跳触足开合跳提供整个身体的锻炼。这个练习增加您的心率，构建下半身力量，并提高有氧耐力。 它不需要设备，可以在任何地方做。https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/loop_172_1_simple_20170118_145710.mp412017-01-18yesnoP4Phttps://passion4profession.net/nl/oefeningen/quadriceps/toe-touch-jacks-172https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/cover_172_1_simple__20170206_142337.pngToe touch jacksMet toe touch jacks traint u het hele lichaam. Deze oefening verhoogt uw hartslag, bouwt onderlichaamskracht op en drijft het aerobe uithoudingsvermogen op. Er is geen materiaal voor nodig en men kan deze oefening om het even waar uitvoeren.https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/loop_172_1_simple_20170118_145710.mp412017-01-18yesnoP4Phttps://passion4profession.net/sv/ovningar/quadriceps/toe-touch-jacks-172https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/cover_172_1_simple__20170206_142337.pngToe Touch JacksToe touch jacks är ett träningspass för hela kroppen. Den här övningen ger högre puls, stärker underkroppen och förbättrar konditionen. Den kräver ingen utrustning och kan utföras nästan överallt.https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/loop_172_1_simple_20170118_145710.mp412017-01-18yesnoP4Phttps://passion4profession.net/da/ovelser/quadriceps/sprællemænd-med-berøring-af-tæerne-172https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/cover_172_1_simple__20170206_142337.pngSprællemænd med berøring af tæerneSprællemænd med berøring af tæerne træner hele kroppen. Øvelsen øger pulsen, opbygger styrke i den nedre del af kroppen, og giver aerob udholdenhed. Øvelsen kræver intet udstyr, og kan udføres næsten overalt.https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/loop_172_1_simple_20170118_145710.mp412017-01-18yesnoP4Phttps://passion4profession.net/fi/liikkeet/etureidet/haarahyppy-varvaskosketuksella-172https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/cover_172_1_simple__20170206_142337.pngHaarahyppy varvaskosketuksellaHaarahypyt varvaskosketuksella treenaavat koko vartaloa. Tämä harjoitus kohottaa sykettä, kasvattaa kehon voimaa ja tehostaa aerobista kestävyyttä. Sen tekemiseen ei tarvita välineitä ja voit tehdä niitä lähes missä vain.https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/loop_172_1_simple_20170118_145710.mp412017-01-18yesnoP4Phttps://passion4profession.net/nb/ovelser/quadriceps/taberørings-jack-172https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/cover_172_1_simple__20170206_142337.pngTåberørings JackTåberørings Jack trener hele kroppen. Denne øvelsen øker pulsen, bygger opp underkroppsstyrken og forbedrer aerobisk utholdenhet. Den krever ingen utstyr og kan utføres hvor som helst.https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/loop_172_1_simple_20170118_145710.mp412017-01-18yesnoP4Phttps://passion4profession.net/ro/exercitii/cvadriceps/sarituri-pe-loc-cu-atingerea-degetelor-de-la-picioare-172https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/cover_172_1_simple__20170206_142337.pngSărituri pe loc cu atingerea degetelor de la picioareSăriturile pe loc cu atingerea degetelor de la picioare antrenează întregul corp. Acest exercițiu crește ritmul cardiac, sporește forța părții inferioare a corpului și îmbunătățește rezistența aerobică. Nu necesită echipament și poate fi efectuat aproape oriunde.https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/loop_172_1_simple_20170118_145710.mp412017-01-18yesnoP4Phttps://passion4profession.net/el/askiseis/τετρακεφαλος/jacks-με-αγγιγμα-δαχτυλων-ποδιου-172https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/cover_172_1_simple__20170206_142337.pngJacks Με Άγγιγμα Δαχτύλων ΠοδιούΤα jacks με άγγιγμα των δαχτύλων του ποδιού προσφέρουν εκγύμναση σε όλο το σώμα. Αυτή η άσκηση αυξάνει τον καρδιακό ρυθμό σας, χτίζει δύναμη στο κάτω μέρος του σώματος και ενδυναμώνει την αεροβική αντοχή. Δεν απαιτεί εξοπλισμό και μπορεί να γίνει σχεδόν παντού.https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/loop_172_1_simple_20170118_145710.mp412017-01-18yesnoP4Phttps://passion4profession.net/hi/vyayam/क्वाड्स/toe-touch-jacks-172https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/cover_172_1_simple__20170206_142337.pngToe Touch Jacksइस कसरत से पूरे शरीर का अभ्यास होता है। यह कसरत आपके हृदय की गति बढ़ाती है, शरीर के निचले हिस्से को मजबूत बनाती है, और एरोबिक सहनशीलता बढ़ाती है। इस कसरत में किसी उपकरण की आवश्यकता नहीं होती है और इसे कहीं पर भी किया जा सकता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/loop_172_1_simple_20170118_145710.mp412017-01-18yesnoP4Phttps://passion4profession.net/id/latihan/paha-depan/1590-172https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/cover_172_1_simple__20170206_142337.png15901592https://p4ppullzone.b-cdn.net/api_v2/exercises/172/trainer_media/loop_172_1_simple_20170118_145710.mp412017-01-18yesnoP4Phttps://passion4profession.net/en/exercises/quadriceps/rear-lunge-to-kick-173https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/cover_173_1_simple__20170206_142411.pngRear Lunge to KickThis bodyweight exercise shapes your legs while improving your balance and coordination. It also increases your range of motion and keeps your joints flexible. To burn more calories, perform it at high intensity.https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/loop_173_1_simple_20170118_154019.mp462017-01-18yesnoP4Phttps://passion4profession.net/it/esercizi/quadricipiti/affondo-all-indietro-per-calciare-173https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/cover_173_1_simple__20170206_142411.pngAffondo all'indietro per calciareQuest'allenamento di peso corporeo scolpisce le tue gambe mentre migliora il tuo equilibrio e il tuo coordinamento fisico. Aumenta anche la tua ampiezza di movimento e tiene flessibili le giunture. Fallo intensamente per bruciare più calorie.https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/loop_173_1_simple_20170118_154019.mp462017-01-18yesnoP4Phttps://passion4profession.net/es/ejercicios/cuadriceps/zancada-trasera-con-patada-173https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/cover_173_1_simple__20170206_142411.pngZancada trasera con patadaEste ejercicio de peso corporal moldea las piernas al mismo tiempo que mejora el equilibrio y la coordinación. También mejora la amplitud del movimiento y mantiene la flexibilidad de las articulaciones. Para quemar más calorías, realízalo con una intensidad alta.https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/loop_173_1_simple_20170118_154019.mp462017-01-18yesnoP4Phttps://passion4profession.net/fr/exercices/quadriceps/fente-arriere-avec-coup-de-pied-173https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/cover_173_1_simple__20170206_142411.pngFente arrière avec coup de piedCet exercice de musculation sans poids galbe vos jambes tout en améliorant votre équilibre et votre coordination. Il augmente également la souplesse de vos articulations et l'ampleur de vos mouvements. Pour brûler plus de calories, effectuez-le à haute intensité.https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/loop_173_1_simple_20170118_154019.mp462017-01-18yesnoP4Phttps://passion4profession.net/de/uebungen/quadrizeps/rear-lunge-mit-kick-173https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/cover_173_1_simple__20170206_142411.pngRear Lunge mit KickDiese Körpergewichtsübung strafft deine Beine, während gleichzeitig deine Balance und Koordination verbessert wird. Es erhöht auch deine Bewegungsfreiheit und hält deine Gelenke flexibel. Um mehr Kalorien zu verbrennen, führe diese Bewegung mit hoher Intensität durch.https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/loop_173_1_simple_20170118_154019.mp462017-01-18yesnoP4Phttps://passion4profession.net/pt/exercicios/quadriceps/lunge-para-tras-com-chute-173https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/cover_173_1_simple__20170206_142411.pngLunge Para Trás com ChuteEste exercício com o peso do corpo modela sua perna enquanto melhora seu equilíbrio e coordenação. Ela também aumenta sua amplitude de movimento e mantém suas juntas flexíveis. Para queimar mais calorias, faça em alta intensidade.https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/loop_173_1_simple_20170118_154019.mp462017-01-18yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/квадрицепс/заднии-выпад-для-маха-ногои-173https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/cover_173_1_simple__20170206_142411.pngЗадний выпад для маха ногойЭто упражнение с использованием веса тела придает форму ногам при одновременном улучшении чувства равновесия и координации. Оно также увеличивает диапазон движения и сохраняет гибкость ваших суставов. Чтобы сжечь больше калорий, выполняйте его с высокой интенсивностью.https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/loop_173_1_simple_20170118_154019.mp462017-01-18yesnoP4Phttps://passion4profession.net/tr/egzersizler/kuadriseps/geri-atak-vurusu-173https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/cover_173_1_simple__20170206_142411.pngGeri Atak VuruşuBu vücut ağırlığı egzersizi bacaklarınızı çalıştırıp şekil verirken dengenizi ve koordinasyonunuzu artırmaktadır. Ayrıca hareket aralığınızı yükseltir ve eklemlerinizi esnek tutar. Daha fazla kalori yakmak için yüksek yoğunlukta gerçekleştirin.https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/loop_173_1_simple_20170118_154019.mp462017-01-18yesnoP4Phttps://passion4profession.net/ar/tamarin/الرباعية/تمرين-الاندفاع-الخلفي-للركل-173https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/cover_173_1_simple__20170206_142411.pngتمرين الاندفاع الخلفي للركليعمل هذا التمرين المعتمد على وزن الجسم على تشكيل ساقيك مع تحسين قدرة الجسم على التوازن والتنسيق في نفس الوقت. كما يعمل على زيادة المدى الحركي والمحافظة على مرونة المفاصل. لحرق المزيد من السعرات الحرارية قم بأداء التمرين بسرعة أعلى.https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/loop_173_1_simple_20170118_154019.mp462017-01-18yesnoP4Phttps://passion4profession.net/ja/exercises/大腿四頭筋/rear-lunge-to-kick-173https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/cover_173_1_simple__20170206_142411.pngRear Lunge to Kickこのボディウェイトエクササイズは脚をシェイプアップし、バランスとコーディネーションを向上させます。また、可動域を広げ関節の柔軟性を保ちます。より多くのカロリーを燃焼するには、激しい動きで行ってください。https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/loop_173_1_simple_20170118_154019.mp462017-01-18yesnoP4Phttps://passion4profession.net/ko/exercises/사두근/리어-런지-투-킥-173https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/cover_173_1_simple__20170206_142411.png리어 런지 투 킥이 신체 웨이트 운동은 균형 감각과 협조성을 증진시킴과 동시에 다리의 각선미를 잡아주는 효과가 있습니다. 아울러 운동 범위를 증가시켜 주고 관절을 윤활하게 만들어 줍니다. 고강도로 실시하면 칼로리 소모의 효과도 있습니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/loop_173_1_simple_20170118_154019.mp462017-01-18yesnoP4Phttps://passion4profession.net/pl/cwiczenia/czworogłowy/wypady-w-tył-z-wykopem-173https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/cover_173_1_simple__20170206_142411.pngWypady w tył z wykopemTo ćwiczenie wykorzystujące masę własnego ciała rzeźbi nogi, poprawiając jednocześnie równowagę i koordynację. Zwiększa również zakres ruchów i utrzymuje ruchomość stawów. Aby spalić więcej kalorii, wykonuj je intensywnie.https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/loop_173_1_simple_20170118_154019.mp462017-01-18yesnoP4Phttps://passion4profession.net/zh/exercises/股四头肌/后弓箭步下蹲踢-173https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/cover_173_1_simple__20170206_142411.png后弓箭步下蹲踢这种身体重量锻炼塑造您的腿部，同时改善您的平衡和协调性。它也增加您的运动范围，并保持您的关节灵活。要燃烧更多的热量，请以高强度进行。https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/loop_173_1_simple_20170118_154019.mp462017-01-18yesnoP4Phttps://passion4profession.net/nl/oefeningen/quadriceps/achterwaartse-lunge-met-trapbeweging-173https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/cover_173_1_simple__20170206_142411.pngAchterwaartse lunge met trapbewegingDeze lichaamsgewichtoefening traint uw benen en verbetert uw evenwicht en coördinatie. Ook neemt uw lenigheid toe en blijven uw gewrichten flexibel. Doe deze oefening aan een hogere intensiteit om meer calorieën te verbranden.https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/loop_173_1_simple_20170118_154019.mp462017-01-18yesnoP4Phttps://passion4profession.net/sv/ovningar/quadriceps/rear-lunge-to-kick-173https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/cover_173_1_simple__20170206_142411.pngRear Lunge to KickDet här träningspasset med kroppsvikter formar dina ben och ger bättre balans och koordination. Det ökar även din rörelseförmåga och ger flexibla leder. Bränn kalorier genom att utföra med hög intensitet.https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/loop_173_1_simple_20170118_154019.mp462017-01-18yesnoP4Phttps://passion4profession.net/da/ovelser/quadriceps/bagside-lunge-til-spark-173https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/cover_173_1_simple__20170206_142411.pngBagside-lunge til sparkDenne kropsvægtsøvelse former dine ben, samtidig med at du forbedrer din balance og koordination. Øvelsen forøger også dit bevægelsesområde, og bevarer dine leds fleksibilitet. Udfør ved høj intensitet for at forbrænde flere kalorier.https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/loop_173_1_simple_20170118_154019.mp462017-01-18yesnoP4Phttps://passion4profession.net/fi/liikkeet/etureidet/taka-askelkyykky-ja-potku-173https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/cover_173_1_simple__20170206_142411.pngTaka-askelkyykky ja potkuTämä kehon painolla suoritettava liike muokkaa jalkojasi ja parantaa tasapainoa ja koordinaatiota. Se laajentaa liikeratoja ja pitää nivelet joustavina. Jos haluat polttaa enemmän kaloreita, tee se suuremmalla intensiteetillä.https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/loop_173_1_simple_20170118_154019.mp462017-01-18yesnoP4Phttps://passion4profession.net/nb/ovelser/quadriceps/bakoverladet-fremspark-173https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/cover_173_1_simple__20170206_142411.pngBakoverladet fremsparkDenne øvelsen benytter kroppsvekten til å forme beina samtidig som den forbedrer din balanse og koordinasjon. Den bidrar også til å øke ditt bevegelsesspekter og sørger for å holde leddene fleksible. Du kan forbrenne flere kalorier ved å øke intensiteten.https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/loop_173_1_simple_20170118_154019.mp462017-01-18yesnoP4Phttps://passion4profession.net/ro/exercitii/cvadriceps/fandare-inversa-cu-lovitura-in-fata-173https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/cover_173_1_simple__20170206_142411.pngFandare inversă cu lovitură în fațăAcest exercițiu calistenic modelează picioarele și îmbunătățește în același timp echilibrul și coordonarea. Acesta crește amplitudinea de mișcare și menține flexibilitatea încheieturilor. Pentru a arde mai multe calorii, efectuați-l cu o intensitate mare.https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/loop_173_1_simple_20170118_154019.mp462017-01-18yesnoP4Phttps://passion4profession.net/el/askiseis/τετρακεφαλος/οπισθιες-προβολες-με-κλωτσια-173https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/cover_173_1_simple__20170206_142411.pngΟπίσθιες Προβολές με ΚλωτσιάΑυτή η άσκηση που χρησιμοποιεί το βάρος του σώματος προσφέρει γράμμωση στα πόδια σας ενώ βελτιώνει την ισορροπία και το συντονισμό σας. Αυξάνει επίσης το εύρος κίνησης σας και διατηρεί τις αρθρώσεις σας ευλύγιστες. Για να κάψετε περισσότερες θερμίδες, εκτελέστε τη με υψηλή ένταση.https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/loop_173_1_simple_20170118_154019.mp462017-01-18yesnoP4Phttps://passion4profession.net/hi/vyayam/क्वाड्स/rear-lunge-to-kick-173https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/cover_173_1_simple__20170206_142411.pngRear Lunge to Kickयह बॉडीवेट कसरत आपकी टांगों को आकार प्रदान करती है और साथ ही आपके संतुलन और समन्वय में सुधार करती है। यह आपके मोशन की रेंज बढ़ाती है और आपके जॉइंट्स को लचीला रखती है। ज्यादा कैलोरी कम करने के लिए, इसे ज्यादा तेजी से करें।https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/loop_173_1_simple_20170118_154019.mp462017-01-18yesnoP4Phttps://passion4profession.net/id/latihan/paha-depan/1602-173https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/cover_173_1_simple__20170206_142411.png16021604https://p4ppullzone.b-cdn.net/api_v2/exercises/173/trainer_media/loop_173_1_simple_20170118_154019.mp462017-01-18yesnoP4Phttps://passion4profession.net/en/exercises/quadriceps/power-skips-174https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/cover_174_1_simple__20170206_142444.pngPower SkipsThis plyometric exercise is ideal for your warm-up routine. It works the quads, glutes, hip flexors, and calves. The power skip is widely used by MMA fighters to improve their jumping ability and coordination.https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/loop_174_1_simple_20170118_154223.mp422017-01-18yesnoP4Phttps://passion4profession.net/it/esercizi/quadricipiti/saltelli-potenti-174https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/cover_174_1_simple__20170206_142444.pngSaltelli PotentiQuest'allenamento pliometrico è ideale per il tuo allenamento di riscaldamento. Agisce sui tuoi quadricipiti, glutei, i muscoli flessori della coscia, e i polpacci. I saltelli potenti sono molto usati dai lottatori MMA per migliorare la loro abilità di saltare e il loro coordinamento.https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/loop_174_1_simple_20170118_154223.mp422017-01-18yesnoP4Phttps://passion4profession.net/es/ejercicios/cuadriceps/power-skips-174https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/cover_174_1_simple__20170206_142444.pngPower SkipsEste ejercicio pliométrico es ideal para tu rutina de calentamiento. Trabaja los cuádriceps, los glúteos, los músculos flexores de la cadera y los gemelos. El power skip es ampliamente utilizado por los luchadores de MMA para mejorar su capacidad de salto y su coordinación.https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/loop_174_1_simple_20170118_154223.mp422017-01-18yesnoP4Phttps://passion4profession.net/fr/exercices/quadriceps/power-skips-174https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/cover_174_1_simple__20170206_142444.pngPower SkipsCet exercice de pliométrie est idéal pour votre routine d'échauffement. Il fait travailler les quadriceps, les fessiers, les fléchisseurs des hanches et les mollets. Le power skip est largement utilisé par les combattants de MMA pour améliorer leurs capacités de saut et leur coordination.https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/loop_174_1_simple_20170118_154223.mp422017-01-18yesnoP4Phttps://passion4profession.net/de/uebungen/quadrizeps/power-skips-174https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/cover_174_1_simple__20170206_142444.pngPower SkipsDiese plyometrische Übung ist ideal als Aufwärmroutine. Du arbeitest dabei an deinen Quadrizeps, der Gesäßmuskulatur, dem Hüftbeuger und den Waden. Der „Power Skip“ wird oft von MMA-Kämpfern verwendet um ihre Springfähigkeit und Koordination zu verbessern.https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/loop_174_1_simple_20170118_154223.mp422017-01-18yesnoP4Phttps://passion4profession.net/pt/exercicios/quadriceps/salto-potente-174https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/cover_174_1_simple__20170206_142444.pngSalto PotenteEste exercício pliométrico é ideal para sua rotina de aquecimento. Ele trabalha os quadríceps, glúteos, flexores do quadril e panturrilhas. O salto potente é muito utilizado por lutadores de MMA para melhorar sua habilidade de pulo e coordenação.https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/loop_174_1_simple_20170118_154223.mp422017-01-18yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/квадрицепс/мощные-прыжки-174https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/cover_174_1_simple__20170206_142444.pngМощные прыжкиЭто плиометрическое упражнение идеально подходит для повседневной разминки. Оно разрабатывает четырехглавые мышцы, ягодичные мышцы, сгибатели бедра и икры. Эти мощные прыжки широко используются бойцами смешанных боевых искусств (ММА) для улучшения умения прыгать и координации.https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/loop_174_1_simple_20170118_154223.mp422017-01-18yesnoP4Phttps://passion4profession.net/tr/egzersizler/kuadriseps/power-skipler-174https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/cover_174_1_simple__20170206_142444.pngPower SkiplerBu pliometrik egzersiz ısınma rutininiz için idealdir. Kuadrisepleri, glutes, kalça fleksör ve baldır kaslarınızı çalıştırır. Power skip genelde MMA dövüşçüleri tarafından zıplama ve koordinasyon becerilerini geliştirmek için kullanılır.https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/loop_174_1_simple_20170118_154223.mp422017-01-18yesnoP4Phttps://passion4profession.net/ar/tamarin/الرباعية/وثْبات-القوة-174https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/cover_174_1_simple__20170206_142444.pngوثْبات القوةهذا التمرين البليومتري مثالي لروتين الإحماء. إنه يعمل على العضلة الرباعية والأرداف وعضلة الورك القابضة وبطة الساق. يستعين لاعبو (فنون القتال المختلطة) بتمرين قفزات القوة بكثافة لتحسين قدرتهم على القفز والتنسيق.https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/loop_174_1_simple_20170118_154223.mp422017-01-18yesnoP4Phttps://passion4profession.net/ja/exercises/大腿四頭筋/パワースキップ-174https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/cover_174_1_simple__20170206_142444.pngパワースキップこのプライメトリックエクササイズは、準備運動のルーティンに最適です。大腿屈筋、大臀筋、股関節屈曲、ふくらはぎを鍛えます。パワースキップは、MMAの選手のジャンプ力とコーディネーションを上げるのに広く使用されています。https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/loop_174_1_simple_20170118_154223.mp422017-01-18yesnoP4Phttps://passion4profession.net/ko/exercises/사두근/파워-스킵-174https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/cover_174_1_simple__20170206_142444.png파워 스킵이 플라이오메트릭 운동은 준비 운동으로 매우 이상적입니다. 이 운동은 대퇴사근, 둔근, 엉덩이 굴근 및 종아리 근육을 단련시킵니다. 파워 스킵은 MMA 파이터들이 점프 능력과 근육 협조성을 증진을 위해 널리 실시하는 운동입니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/loop_174_1_simple_20170118_154223.mp422017-01-18yesnoP4Phttps://passion4profession.net/pl/cwiczenia/czworogłowy/energiczny-skip-a-174https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/cover_174_1_simple__20170206_142444.pngEnergiczny skip ATo ćwiczenie plyometryczne jest idealne jako rozgrzewka. Trenuje mięsień czworogłowy, pośladki, zginacze stawu biodrowego i łydki. Energiczny skip A jest powszechnie stosowany przez zawodników MMA do poprawienia skoczności i koordynacji.https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/loop_174_1_simple_20170118_154223.mp422017-01-18yesnoP4Phttps://passion4profession.net/zh/exercises/股四头肌/爆发跳跃-174https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/cover_174_1_simple__20170206_142444.png爆发跳跃这种量度锻炼是理想的热身常规运动。它运动股四头肌、臀部、髋关节屈肌和腿肚子。爆发跳跃被综合格斗选手广泛使用，以提高他们的跳跃能力和协调性。https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/loop_174_1_simple_20170118_154223.mp422017-01-18yesnoP4Phttps://passion4profession.net/nl/oefeningen/quadriceps/power-skips-174https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/cover_174_1_simple__20170206_142444.pngPower skipsDeze plyometrische oefening is ideaal voor uw opwarmingsroutine. De quadriceps, bilspieren, heupflexoren en kuiten worden getraind. De power skip wordt door heel wat MMA-vechters uitgevoerd voor het verbeteren van de springkracht en de coördinatie.https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/loop_174_1_simple_20170118_154223.mp422017-01-18yesnoP4Phttps://passion4profession.net/sv/ovningar/quadriceps/power-skips-174https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/cover_174_1_simple__20170206_142444.pngPower SkipsDetta plyometriska träningspass passar som uppvärmning. Det tränar lår-, sätes-, höftböj- och vadmuskler. Power Skip används ofta av MMA-utövare för att förbättra hoppförmåga och koordination.https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/loop_174_1_simple_20170118_154223.mp422017-01-18yesnoP4Phttps://passion4profession.net/da/ovelser/quadriceps/power-skips-174https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/cover_174_1_simple__20170206_142444.pngPower SkipsDenne plyometriske øvelse er ideel til opvarmining. Den træner quadriceps, balder, hoftebøjere og lægmuskler. Power skip er meget udbredt blandt MMA-figthers for at forbedre springevne og koordination.https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/loop_174_1_simple_20170118_154223.mp422017-01-18yesnoP4Phttps://passion4profession.net/fi/liikkeet/etureidet/vaihtohyppy-174https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/cover_174_1_simple__20170206_142444.pngVaihtohyppyTämä plyometrinen liike sopii erinomaisesti alkulämmittelyyn. Se treenaa reiden ojentajia, pakaroita, lonkan koukistajia ja pohkeita. Vapaaottelijat käyttävät treenissään vaihtohyppyjä hyppykyvyn ja koordinaation parantamiseen.https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/loop_174_1_simple_20170118_154223.mp422017-01-18yesnoP4Phttps://passion4profession.net/nb/ovelser/quadriceps/power-skips-174https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/cover_174_1_simple__20170206_142444.pngPower SkipsDenne plyometriske øvelsen er ideell som del av oppvarmingsrutinen. Øvelsen trener fremre lår, setemuskler, hoftemuskler og legger. “Power Skip” brukes ofte av MMA-utøvere for å øke hoppekapasitet og koordinasjonsevner.https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/loop_174_1_simple_20170118_154223.mp422017-01-18yesnoP4Phttps://passion4profession.net/ro/exercitii/cvadriceps/salturi-in-forta-174https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/cover_174_1_simple__20170206_142444.pngSalturi în forțăAcest exercițiu pliometric este ideal pentru rutina de încălzire. Acesta antrenează cvadricepșii, fesierii, flexorii șoldurilor și gambele. Saltul în forță este folosit pe larg de către luptătorii MMA pentru a-și îmbunătăți capacitatea de săritură și coordonarea.https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/loop_174_1_simple_20170118_154223.mp422017-01-18yesnoP4Phttps://passion4profession.net/el/askiseis/τετρακεφαλος/power-skips-174https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/cover_174_1_simple__20170206_142444.pngPower SkipsΑυτή η πλειομετρική άσκηση είναι ιδανική για το ζέσταμά σας. Δουλεύει τους τετρακέφαλους, τους γλουτούς, τους καμπτήρες του ισχίου και τις γάμπες. Το power skip χρησιμοποιείται ευρέως από τους παλαιστές Μικτών Πολεμικών Τεχνών για να βελτιώσουν τα άλματα και το συντονισμό τους.https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/loop_174_1_simple_20170118_154223.mp422017-01-18yesnoP4Phttps://passion4profession.net/hi/vyayam/क्वाड्स/पॉवर-स्किप्स-174https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/cover_174_1_simple__20170206_142444.pngपॉवर स्किप्सयह प्लायोमेट्रिक कसरत वार्म-अप रूटीन के लिए आदर्श कसरत है। यह क्वाड्स, ग्लूटेस, हिप फ्लेक्सर, और काल्वस पर असर डालती है। यह कसरत व्यापक रूप से MMA फाइटर द्वारा अपनी कूदने की क्षमता और समन्वय में सुधार करने के लिए उपयोग की जाती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/loop_174_1_simple_20170118_154223.mp422017-01-18yesnoP4Phttps://passion4profession.net/id/latihan/paha-depan/1614-174https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/cover_174_1_simple__20170206_142444.png16141616https://p4ppullzone.b-cdn.net/api_v2/exercises/174/trainer_media/loop_174_1_simple_20170118_154223.mp422017-01-18yesnoP4Phttps://passion4profession.net/en/exercises/obliques/side-jackknives-175https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/cover_175_1_left__20170209_095818.pngSide JackknivesThe side jackknife works your abs, especially the obliques. Due to its simplicity, this exercise is ideal for beginners. As you progress, you can try different side jackknife variations.https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/loop_175_1_left_20170118_160343.mp422017-01-18yesnoP4Phttps://passion4profession.net/it/esercizi/obliqui/jackknives-laterali-esercizi-a-serramanico-175https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/cover_175_1_left__20170209_095818.pngJackknives laterali (esercizi a serramanico)I jackknives laterali (esercizi a serramanico) esercitano i tuoi addominali, specialmente quelli obliqui. Data la sua semplicità, quest'allenamento è ideale per i principianti. Man mano che progredisci, puoi provare altre variazioni jackknife.https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/loop_175_1_left_20170118_160343.mp422017-01-18yesnoP4Phttps://passion4profession.net/es/ejercicios/oblicuos/jackknives-laterales-175https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/cover_175_1_left__20170209_095818.pngJackknives lateralesEl jackknife lateral trabaja los abdominales, especialmente el oblicuo del abdomen. Debido a su sencillez, este ejercicio es ideal para principiantes. A medida que progreses, puedes probar distintas variantes del jackknife lateral.https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/loop_175_1_left_20170118_160343.mp422017-01-18yesnoP4Phttps://passion4profession.net/fr/exercices/obliques/ciseaux-laterux-175https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/cover_175_1_left__20170209_095818.pngCiseaux latéruxLes ciseaux latéraux font travailler vos abdos et particulièrement les obliques. La simplicité de cet exercice le rend idéal pour les débutants. En progressant, vous pourrez essayer différentes variantes des ciseaux latéraux.https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/loop_175_1_left_20170118_160343.mp422017-01-18yesnoP4Phttps://passion4profession.net/de/uebungen/schrage/seitliche-jackknives-175https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/cover_175_1_left__20170209_095818.pngSeitliche JackknivesDer seitliche „Jackknife“ arbeitet an deiner Bauchmuskulatur, vor allem an der Seitenbauchmuskulatur. Diese einfache Übung ist ideal für Anfänger. Wie du Fortschritte machst, kannst du verschiedene „Jackknife“ Variationen ausprobieren.https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/loop_175_1_left_20170118_160343.mp422017-01-18yesnoP4Phttps://passion4profession.net/pt/exercicios/obliquos/jackknives-laterais-175https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/cover_175_1_left__20170209_095818.pngJackknives LateraisO Jackknife lateral trabalha seu abdome, especialmente os oblíquos. Devido à sua simplicidade, este exercício é ideal para iniciantes. Conforme progredir, você pode tentar diferentes variações de jackknives laterais.https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/loop_175_1_left_20170118_160343.mp422017-01-18yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/косые/боковые-ножницы-175https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/cover_175_1_left__20170209_095818.pngБоковые «ножницы»Боковые «ножницы» разрабатывают мышцы живота, особенно косые мышцы. Из-за своей простоты это упражнение идеально подходит для начинающих. По мере улучшения выполнения упражнения вы можете попробовать различные варианты боковых «ножниц».https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/loop_175_1_left_20170118_160343.mp422017-01-18yesnoP4Phttps://passion4profession.net/tr/egzersizler/yan-karın/side-jackknives-175https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/cover_175_1_left__20170209_095818.pngSide JackknivesSide jackknife karın kaslarınızı ve özellikle de oblikleri çalıştırır. Basitliği sayesinde bu egzersiz yeni bağlayanlar için idealdir. İlerleme kaydettikçe side jackknife farklı türlerini deneyebilirsiniz.https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/loop_175_1_left_20170118_160343.mp422017-01-18yesnoP4Phttps://passion4profession.net/ar/tamarin/المائلة/تمرين-چاك-نايف-الجانبي-175https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/cover_175_1_left__20170209_095818.pngتمرين چاك نايف الجانبييعمل تمرين چاك نايف الجانبي على عضلات البطن، خاصةً العضلات المائلة. نظراً لسهولة التمرين؛ فإنه مثالي للمبتدئين. مع تقدم مستواك يمكنك تجربة تنوعات أخرى من تمرين چاك نايف.https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/loop_175_1_left_20170118_160343.mp422017-01-18yesnoP4Phttps://passion4profession.net/ja/exercises/腹斜筋/サイドジャックナイフ-175https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/cover_175_1_left__20170209_095818.pngサイドジャックナイフサイドジャックナイフは腹筋、特に腹斜筋を鍛えます。この運動はシンプルなため、初心者に最適です。トレーニングを進めるに連れ、異なるバリエーションのサイドジャックナイフを試すことができます。https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/loop_175_1_left_20170118_160343.mp422017-01-18yesnoP4Phttps://passion4profession.net/ko/exercises/복사근/사이드-재크나이프-175https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/cover_175_1_left__20170209_095818.png사이드 재크나이프사이드 재크나이프는 복근, 특별히 경사근을 단련시키는 운동입니다. 단순한 운동이기 때문에 초보자에게 이상적입니다. 익숙해지면 다양한 사이드 재크나이프의 변형 동작을 시도할 수 있습니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/loop_175_1_left_20170118_160343.mp422017-01-18yesnoP4Phttps://passion4profession.net/pl/cwiczenia/skosne/scyzoryki-bokiem-175https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/cover_175_1_left__20170209_095818.pngScyzoryki bokiemScyzoryki bokiem trenują mięśnie brzucha, w szczególności mięśnie skośne. Ćwiczenie to, ze względu na prostotę, jest idealne dla początkujących. Z czasem można wypróbować różne wersje scyzoryków bokiem.https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/loop_175_1_left_20170118_160343.mp422017-01-18yesnoP4Phttps://passion4profession.net/zh/exercises/腹斜肌/侧屈体抬腿-175https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/cover_175_1_left__20170209_095818.png侧屈体抬腿侧屈体抬腿锻炼您的腹部，尤其是斜肌。因其简单性，这个练习针对初学者是理想的。随着您的进步，您可以尝试不同侧的侧屈体抬腿形式。https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/loop_175_1_left_20170118_160343.mp422017-01-18yesnoP4Phttps://passion4profession.net/nl/oefeningen/schuine/zijwaartse-jackknives-175https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/cover_175_1_left__20170209_095818.pngZijwaartse jackknivesDe zijwaartse jackknife traint uw buikspieren, vooral uw schuine buikspieren. Door de lage moeilijkheidsgraad is deze oefening ideaal voor beginners. Na verloop van tijd kan u verschillende variaties op de zijwaartse jackknife proberen.https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/loop_175_1_left_20170118_160343.mp422017-01-18yesnoP4Phttps://passion4profession.net/sv/ovningar/sneda/side-jackknives-175https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/cover_175_1_left__20170209_095818.pngSide JackknivesSide jackknife tränar dina magmuskler, speciellt magens inre och yttre muskulatur. Det här träningspasset är enkelt och passar därför till nybörjare. När du blir bättre kan du prova olika varianter av side jacknife.https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/loop_175_1_left_20170118_160343.mp422017-01-18yesnoP4Phttps://passion4profession.net/da/ovelser/skra/side-jackknives-175https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/cover_175_1_left__20170209_095818.pngSide-jackknivesSide-jackknives træner dine mavemuskler, særligt de tværgående. Grundet sin enkelhed er øvelsen velegnet for begyndere. Efterhånden som du gør fremskridt, kan du prøve forskellige udgaver af jackknife.https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/loop_175_1_left_20170118_160343.mp422017-01-18yesnoP4Phttps://passion4profession.net/fi/liikkeet/vinot/linkkuveitsi-sivulle-175https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/cover_175_1_left__20170209_095818.pngLinkkuveitsi sivulleLinkkuveitsi sivulle treenaa vatsalihaksia, erityisesti vinoja vatsalihaksia. Yksinkertaisuutensa ansiosta tämä liike sopii erinomaisesti aloittelijoille. Edistyessäsi voit kokeilla erilaisia linkkuveitsimuunnelmia.https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/loop_175_1_left_20170118_160343.mp422017-01-18yesnoP4Phttps://passion4profession.net/nb/ovelser/skra/side-jackknives-175https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/cover_175_1_left__20170209_095818.pngSide JackknivesDenne øvelsen trener magemuskler; særlig sidemagemuskler. Øvelsen er ideell for nybegynnere, da den er ganske så ukomplisert. Etterhvert som du utvikler deg kan du prøve ulike varianter av øvelsen.https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/loop_175_1_left_20170118_160343.mp422017-01-18yesnoP4Phttps://passion4profession.net/ro/exercitii/oblici/jackknives-laterale-175https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/cover_175_1_left__20170209_095818.pngJackknives lateraleExercițiul jackknife lateral antrenează mușchii abdominali, în special pe cei oblici. Datorită simplității sale, acest exercițiu este ideal pentru începători. Pe măsură ce veți progresa, puteți încerca diferite variații de jackkives laterale.https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/loop_175_1_left_20170118_160343.mp422017-01-18yesnoP4Phttps://passion4profession.net/el/askiseis/πλαγιοι/πλαγια-jackknives-175https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/cover_175_1_left__20170209_095818.pngΠλάγια JackknivesΑυτό το πλάγιο jackknife δουλεύει τους κοιλιακούς σας, ιδιαίτερα τους λοξούς μύες. Λόγω της απλότητάς της, αυτή η άσκηση είναι ιδανική για αρχάριους. Καθώς προχωράτε, μπορείτε να δοκιμάζετε διαφορετικές παραλλαγές του πλάγιου jackknife.https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/loop_175_1_left_20170118_160343.mp422017-01-18yesnoP4Phttps://passion4profession.net/hi/vyayam/तिरछे/साइड-जैकनाइफ-175https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/cover_175_1_left__20170209_095818.pngसाइड जैकनाइफयह कसरत आपकी ऐब्स, खासतौर पर ओब्लिक्स पर काम करती है। इसकी सरलता की वजह से, यह कसरत नौसिखियों के लिए आदर्श कसरत है। आप जैसे-जैसे इसका अभ्यास करते जाते हैं आप अलग-अलग तरफ की जैकनाइफ रूपांतर आजमा सकते हैं।https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/loop_175_1_left_20170118_160343.mp422017-01-18yesnoP4Phttps://passion4profession.net/id/latihan/otot-miring/1626-175https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/cover_175_1_left__20170209_095818.png16261628https://p4ppullzone.b-cdn.net/api_v2/exercises/175/trainer_media/loop_175_1_left_20170118_160343.mp422017-01-18yesnoP4Phttps://passion4profession.net/en/exercises/abdominals/switch-kicks-176https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/cover_176_1_simple__20170206_142715.pngSwitch KicksThis callisthenic cardio exercise can be done with your own bodyweight. It hits nearly every muscle, especially your core, abs, calves, and glutes. Due to its intense nature, it burns a ton of calories.https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/loop_176_1_simple_20170118_162340.mp422017-01-18yesnoP4Phttps://passion4profession.net/it/esercizi/addominali/calci-alternanti-176https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/cover_176_1_simple__20170206_142715.pngCalci alternantiQuest'allenamento di ginnastica ritmica può essere fatto con il tuo peso corporeo. Colpisce quasi ogni muscolo, specialmente i tuoi muscoli centrali (il tuo core), gli addominali, i polpacci e i glutei. Data la sua natura intensa, brucia un sacco di calorie.https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/loop_176_1_simple_20170118_162340.mp422017-01-18yesnoP4Phttps://passion4profession.net/es/ejercicios/abdominales/patadas-alternas-176https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/cover_176_1_simple__20170206_142715.pngPatadas alternasEste ejercicio cardiovascular calisténico puede hacerse con tu propio peso corporal. Trabaja casi todos los músculos, especialmente los del torso, los abdominales, los gemelos y los glúteos. Debido a su intensidad, quema muchas calorías.https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/loop_176_1_simple_20170118_162340.mp422017-01-18yesnoP4Phttps://passion4profession.net/fr/exercices/abdos/coups-de-pied-alternes-176https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/cover_176_1_simple__20170206_142715.pngCoups de pied alternésCet exercice de cardio callisthénique ne nécessite pas de poids, celui de votre corps suffit. Il fait travailler presque tous les muscles, et en particulier ceux du tronc, les abodominaux, les mollets et les fessiers. Grâce à son intensité, il brûle énormément de calories.https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/loop_176_1_simple_20170118_162340.mp422017-01-18yesnoP4Phttps://passion4profession.net/de/uebungen/bauch/switch-kicks-176https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/cover_176_1_simple__20170206_142715.pngSwitch KicksDiese kallisthenische Kardio-Übung kann mit deinem eigenen Körpergewicht durchgeführt werden. Diese bewegt fast jeden Muskel, vor allem deine Tiefen- Bauch-, und Gesäßmuskulatur, sowie die Waden. Diese intensive Übung verbrennt eine Tonne Kalorien.https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/loop_176_1_simple_20170118_162340.mp422017-01-18yesnoP4Phttps://passion4profession.net/pt/exercicios/abdominais/chutes-alternados-176https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/cover_176_1_simple__20170206_142715.pngChutes AlternadosEste exercícios calistênico e cardiovascular pode ser feito com o peso de seu próprio corpo. Ele atinge quase todos os músculos, especialmente seu tronco, abdome, panturrilhas e glúteos. Devido a sua natureza intensa, ele queima uma tonelada de calorias.https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/loop_176_1_simple_20170118_162340.mp422017-01-18yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/пресс/попеременные-махи-ногами-176https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/cover_176_1_simple__20170206_142715.pngПопеременные махи ногамиЭто гимнастическое кардиоупражнение можно выполнять с использованием веса собственного тела. Оно воздействует почти на все мышцы, особенно на туловище, мышцы живота, икры и ягодичные мышцы. Из-за своей интенсивной природы оно сжигает множество калорий.https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/loop_176_1_simple_20170118_162340.mp422017-01-18yesnoP4Phttps://passion4profession.net/tr/egzersizler/karın/switch-kickler-176https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/cover_176_1_simple__20170206_142715.pngSwitch KicklerBu beden eğitimiyle ilgili kardiyo egzersizi kendi vücut ağırlığınızla yapılabilir. Özellikle merkezi kaslar, karın kasları, baldır kasları ve glutenler olmak üzere neredeyse her kası çalıştırır. Yoğun doğasından dolayı, tonlarca kalori yakar.https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/loop_176_1_simple_20170118_162340.mp422017-01-18yesnoP4Phttps://passion4profession.net/ar/tamarin/البطن/تمرين-تبادل-الركلات-176https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/cover_176_1_simple__20170206_142715.pngتمرين تبادل الركلاتينتمي هذا التمرين إلى تمارين القلب والألعاب الجمبازية ويمكن أداؤه بوزن الجسم. إنه يعمل على جميع العضلات تقريبياً، خاصةً العضلات الأساسية وعضلات البطن وبطة الساق والأرداف. نظراً لقوة التمرين؛ فإنه يحرق آلاف مِن السعرات الحرارية.https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/loop_176_1_simple_20170118_162340.mp422017-01-18yesnoP4Phttps://passion4profession.net/ja/exercises/腹筋/スイッチキック-176https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/cover_176_1_simple__20170206_142715.pngスイッチキックこの美容有酸素運動は、体の体重を利用して行えます。全ての筋肉が鍛えられますが、特にコアマッスル、腹筋、ふくらはぎ、大臀筋が鍛えられます。激しい運動のため、多くカロリーを燃焼します。https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/loop_176_1_simple_20170118_162340.mp422017-01-18yesnoP4Phttps://passion4profession.net/ko/exercises/복근/스위치-킥-176https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/cover_176_1_simple__20170206_142715.png스위치 킥이 건강 체조는 자기 자신의 체중을 이용한 심장 운동입니다. 거의 모든 근육이 사용되지만 특별히 핵심 근육, 복근, 종아리 근육 및 둔근이 단련됩니다. 매우 격렬한 운동이므로 칼로리가 많이 소모됩니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/loop_176_1_simple_20170118_162340.mp422017-01-18yesnoP4Phttps://passion4profession.net/pl/cwiczenia/brzuch/naprzemienne-wykopy-nog-176https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/cover_176_1_simple__20170206_142715.pngNaprzemienne wykopy nógTo kalisteniczne ćwiczenie kardio może być wykonywane z wykorzystaniem masy własnego ciała. Uderza w prawie każdy mięsień, w szczególności mięśnie głębokie, mięśnie brzucha, łydki i pośladki. Ze względu na swoją intensywną naturę spala mnóstwo kalorii.https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/loop_176_1_simple_20170118_162340.mp422017-01-18yesnoP4Phttps://passion4profession.net/zh/exercises/腹肌/交换踢-176https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/cover_176_1_simple__20170206_142715.png交换踢这种健美的有氧运动可以用您自己的体重来进行。它几乎活动每个肌肉，特别是您的核心肌肉群、腹部、腿肚子和臀部。由于其强烈的性质，它能够燃烧非常多的卡路里。https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/loop_176_1_simple_20170118_162340.mp422017-01-18yesnoP4Phttps://passion4profession.net/nl/oefeningen/buik/switch-kicks-176https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/cover_176_1_simple__20170206_142715.pngSwitch KicksDeze cardio-oefening kan met uw eigen lichaamsgewicht worden uitgevoerd. Bijna elke spier wordt getraind, vooral uw corespieren, buikspieren, kuiten en bilspieren. Door de hoge intensiteit worden heel wat calorieën verbrandt.https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/loop_176_1_simple_20170118_162340.mp422017-01-18yesnoP4Phttps://passion4profession.net/sv/ovningar/mage/switch-kicks-176https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/cover_176_1_simple__20170206_142715.pngSwitch KicksDetta kalistenesiska konditionsträningspass kan utföras med din egen kroppsvikt. Det tränar nästan samtliga muskler, speciellt core-, mag-, vad- och sätesmuskler. Det bränner dessutom massor av kalorier eftersom det är så pass intensivt.https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/loop_176_1_simple_20170118_162340.mp422017-01-18yesnoP4Phttps://passion4profession.net/da/ovelser/mave/skiftende-spark-176https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/cover_176_1_simple__20170206_142715.pngSkiftende sparkDenne calisteniske konditionsøvelse kan udføres med din egen kropsvægt. Den træner næsten alle muskler især core-, mave-. læg-, og baldemuskler. På grund af sin intensitet forbrænder den massevis af kalorier.https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/loop_176_1_simple_20170118_162340.mp422017-01-18yesnoP4Phttps://passion4profession.net/fi/liikkeet/vatsa/vaihtopotkut-176https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/cover_176_1_simple__20170206_142715.pngVaihtopotkutTämä voimisteluliike voidaan tehdä omalla ruumiinpainolla. Se treenaa lähes jokaista lihasta, erityisesti keskivartalon tukilihaksia, vatsalihaksia, pohkeita ja pakaroita. Intensiivisyytensä ansiosta se polttaa valtavasti kaloreita.https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/loop_176_1_simple_20170118_162340.mp422017-01-18yesnoP4Phttps://passion4profession.net/nb/ovelser/mage/skiftespark-176https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/cover_176_1_simple__20170206_142715.pngSkiftesparkDenne kalisteniske kardioøvelsen kan utføres uten annet enn din egen kroppsvekt. Øvelsen trener så godt som alle muskler, særlig midjen, mage- og setemusklene. I og med at øvelsen er så intens, vil du brenne mange kalorier.https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/loop_176_1_simple_20170118_162340.mp422017-01-18yesnoP4Phttps://passion4profession.net/ro/exercitii/abdomen/lovituri-alternante-176https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/cover_176_1_simple__20170206_142715.pngLovituri alternanteAcest exercițiu cardio calistenic poate fi efectuat cu greutatea corporală proprie. Acesta antrenează aproape toți mușchii, în special pe cei ai trunchiului, pe cei abdominali, gambele și fesele. Datorită naturii sale intense, acesta arde o tonă de calorii.https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/loop_176_1_simple_20170118_162340.mp422017-01-18yesnoP4Phttps://passion4profession.net/el/askiseis/κοιλιακοι/εναλλαξ-κλωτσιες-176https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/cover_176_1_simple__20170206_142715.pngΕναλλάξ ΚλωτσιέςΑυτή η καλλισθενική αεροβική άσκηση μπορεί να γίνει με το ίδιο το βάρος του σώματός σας. Γυμνάζει σχεδόν όλους τους μύες, ειδικά τον κορμό, τους κοιλιακούς, τις γάμπες και τους γλουτούς σας. Λόγω της έντονης φύσης της, καίει πάρα πολλές θερμίδες.https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/loop_176_1_simple_20170118_162340.mp422017-01-18yesnoP4Phttps://passion4profession.net/hi/vyayam/पेट/switch-kicks-176https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/cover_176_1_simple__20170206_142715.pngSwitch Kicksयह केलस्थिनिक्स कार्डियो कसरत आपके अपने शरीर के भार के साथ की जा सकती है। यह लगभग हर मांसपेशी पर असर डालती है, खासतौर पर आपके कोर, ऐब्स, काल्व्स, और ग्लूटेस। इसे अत्यधिक तेजी से करने की वजह से यह बहुत ज्यादा कैलोरी कम करती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/loop_176_1_simple_20170118_162340.mp422017-01-18yesnoP4Phttps://passion4profession.net/id/latihan/perut/1638-176https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/cover_176_1_simple__20170206_142715.png16381640https://p4ppullzone.b-cdn.net/api_v2/exercises/176/trainer_media/loop_176_1_simple_20170118_162340.mp422017-01-18yesnoP4Phttps://passion4profession.net/en/exercises/obliques/side-plank-rotation-177https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/cover_177_1_left__20170119_101800.pngSide Plank RotationA rotational core stability drill that combines side-plank support with controlled trunk opening. It is especially useful in core circuits, stability work and bodyweight conditioning sessions that require lateral control and shoulder support.https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/loop_177_1_left_20170120_112818.mp422017-01-20yesnoP4Phttps://passion4profession.net/it/esercizi/obliqui/plank-laterale-con-rotazione-177https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/cover_177_1_left__20170119_101800.pngPlank laterale con rotazioneUn esercizio rotazionale di stabilità del core che combina l'appoggio in side plank con un'apertura controllata del tronco. È particolarmente utile nei circuiti di core, nel lavoro di stabilità e nelle sessioni di condizionamento a corpo libero che richiedono controllo laterale e supporto delle spalle.https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/loop_177_1_left_20170120_112818.mp422017-01-20yesnoP4Phttps://passion4profession.net/es/ejercicios/oblicuos/plancha-lateral-con-rotacion-177https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/cover_177_1_left__20170119_101800.pngPlancha lateral con rotaciónUn ejercicio rotacional de estabilidad del core que combina el apoyo en plancha lateral con una apertura controlada del tronco. Es especialmente útil en circuitos de core, trabajos de estabilidad y sesiones de acondicionamiento con peso corporal que requieren control lateral y soporte de hombros.https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/loop_177_1_left_20170120_112818.mp422017-01-20yesnoP4Phttps://passion4profession.net/fr/exercices/obliques/planche-laterale-avec-rotation-177https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/cover_177_1_left__20170119_101800.pngPlanche latérale avec rotationUn exercice rotatif de stabilité du core qui combine l'appui en planche latérale avec une ouverture contrôlée du tronc. Il est particulièrement utile dans les circuits de core, le travail de stabilité et les séances de conditionnement au poids du corps qui exigent un contrôle latéral et un maintien solide des épaules.https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/loop_177_1_left_20170120_112818.mp422017-01-20yesnoP4Phttps://passion4profession.net/de/uebungen/schrage/seitstutz-mit-rotation-177https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/cover_177_1_left__20170119_101800.pngSeitstütz mit RotationEine rotationsbasierte Core-Stabilitätsübung, die den Seitstütz (Side Plank) mit einer kontrollierten Rumpföffnung kombiniert. Sie ist besonders nützlich in Core-Zirkeln, Stabilitätstraining und Bodyweight-Conditioning-Einheiten, die laterale Kontrolle und Schulterstabilität erfordern.https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/loop_177_1_left_20170120_112818.mp422017-01-20yesnoP4Phttps://passion4profession.net/pt/exercicios/obliquos/prancha-lateral-com-rotacao-177https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/cover_177_1_left__20170119_101800.pngPrancha lateral com rotaçãoUm exercício rotacional de estabilidade do core que combina o apoio em prancha lateral com a abertura controlada do tronco. É especialmente útil em circuitos de core, trabalhos de estabilidade e sessões de condicionamento com peso corporal que exigem controle lateral e suporte dos ombros.https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/loop_177_1_left_20170120_112818.mp422017-01-20yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/косые/боковая-планка-с-ротациеи-177https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/cover_177_1_left__20170119_101800.pngБоковая планка с ротациейРотационное упражнение на стабильность кора, сочетающее опору в боковой планке с контролируемым раскрытием корпуса. Особенно полезно в круговых тренировках на кор, работе над стабильностью и сессиях кондиционирования с собственным весом, требующих латерального контроля и поддержки плечевого пояса.https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/loop_177_1_left_20170120_112818.mp422017-01-20yesnoP4Phttps://passion4profession.net/tr/egzersizler/yan-karın/yan-plank-rotasyonu-177https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/cover_177_1_left__20170119_101800.pngYan plank rotasyonuYan plank desteği ile kontrollü gövde açılışını birleştiren rotasyonel bir core stabilite egzersizidir. Özellikle core devreleri, stabilite çalışmaları ve lateral kontrol ile omuz desteği gerektiren vücut ağırlığı kondisyon seanslarında oldukça faydalıdır.https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/loop_177_1_left_20170120_112818.mp422017-01-20yesnoP4Phttps://passion4profession.net/ar/tamarin/المائلة/بلانك-جانبي-مع-دوران-177https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/cover_177_1_left__20170119_101800.pngبلانك جانبي مع دورانتمرين لتعزيز ثبات العضلات الأساسية يعتمد على الدوران، ويجمع بين الارتكاز على وضعية البلانك الجانبي مع فتح الجذع بشكل مُتحكَّم به. يُعدّ هذا التمرين مفيدًا بشكل خاص ضمن دوائر تقوية العضلات الأساسية، وتمارين الثبات، وجلسات التكييف البدني باستخدام وزن الجسم التي تتطلب تحكمًا جانبيًا ودعمًا للكتفين.https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/loop_177_1_left_20170120_112818.mp422017-01-20yesnoP4Phttps://passion4profession.net/ja/exercises/腹斜筋/サイドプランクローテーション-177https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/cover_177_1_left__20170119_101800.pngサイドプランクローテーションサイドプランクの支持姿勢と、コントロールされた体幹の回旋開放を組み合わせた回旋系コアスタビリティドリルです。体幹サーキット、スタビリティトレーニング、側方コントロールと肩のサポートが求められる自重コンディショニングセッションにおいて特に効果的です。https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/loop_177_1_left_20170120_112818.mp422017-01-20yesnoP4Phttps://passion4profession.net/ko/exercises/복사근/사이드-플랭크-로테이션-177https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/cover_177_1_left__20170119_101800.png사이드 플랭크 로테이션사이드 플랭크 자세에서 상체를 열어주는 동작을 결합한 회전 코어 안정성 훈련입니다. 코어 서킷, 안정성 트레이닝, 그리고 측면 제어력과 어깨 지지력이 요구되는 맨몸 컨디셔닝 세션에 특히 유용합니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/loop_177_1_left_20170120_112818.mp422017-01-20yesnoP4Phttps://passion4profession.net/pl/cwiczenia/skosne/plank-boczny-z-rotacja-177https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/cover_177_1_left__20170119_101800.pngPlank boczny z rotacjąRotacyjne ćwiczenie stabilizacji core, które łączy podparcie w pozycji side plank z kontrolowanym otwarciem tułowia. Jest szczególnie przydatne w obwodach na core, pracy nad stabilizacją oraz sesjach conditioningu z masą własnego ciała, wymagających kontroli lateralnej i stabilizacji barków.https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/loop_177_1_left_20170120_112818.mp422017-01-20yesnoP4Phttps://passion4profession.net/zh/exercises/腹斜肌/侧平板转体-177https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/cover_177_1_left__20170119_101800.png侧平板转体一项旋转核心稳定性训练，将侧平板支撑与可控的躯干打开动作相结合。它在核心循环训练、稳定性训练以及需要侧向控制和肩部支撑的自重体能训练中尤为实用。https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/loop_177_1_left_20170120_112818.mp422017-01-20yesnoP4Phttps://passion4profession.net/nl/oefeningen/schuine/side-plank-met-rotatie-177https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/cover_177_1_left__20170119_101800.pngSide plank met rotatieEen rotatie-oefening voor core-stabiliteit die side-plank support combineert met een gecontroleerde opening van de romp. Bijzonder geschikt voor core-circuits, stabiliteitstraining en bodyweight-conditioningsessies die laterale controle en schouderstabiliteit vereisen.https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/loop_177_1_left_20170120_112818.mp422017-01-20yesnoP4Phttps://passion4profession.net/sv/ovningar/sneda/sidoplanka-med-rotation-177https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/cover_177_1_left__20170119_101800.pngSidoplanka med rotationEn rotationsbaserad core-stabilitetsövning som kombinerar sidoplanka med en kontrollerad öppning av bålen. Den är särskilt användbar i core-cirklar, stabilitetsträning och konditionspass med kroppsvikt som kräver lateral kontroll och axelstabilitet.https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/loop_177_1_left_20170120_112818.mp422017-01-20yesnoP4Phttps://passion4profession.net/da/ovelser/skra/sideplanke-med-rotation-177https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/cover_177_1_left__20170119_101800.pngSideplanke med rotationEn rotationsbaseret core-stabilitetsøvelse, der kombinerer sideplank-støtte med en kontrolleret åbning af overkroppen. Den er særligt nyttig i core-circuits, stabilitetsarbejde og bodyweight-konditioneringsøvelser, der kræver lateral kontrol og skulderstøtte.https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/loop_177_1_left_20170120_112818.mp422017-01-20yesnoP4Phttps://passion4profession.net/fi/liikkeet/vinot/kylkilankku-kierrolla-177https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/cover_177_1_left__20170119_101800.pngKylkilankku kierrollaKiertoliikkeeseen perustuva keskivartalon stabiliteettiharjoitus, jossa yhdistyvät kylkiplankin tuki ja hallittu ylävartalon avaus. Harjoitus on erityisen hyödyllinen keskivartalon kiertoharjoitteissa, stabiliteettiharjoittelussa ja kehonpainoharjoittelun ohjelmissa, jotka vaativat lateraalista hallintaa ja olkapäiden tukea.https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/loop_177_1_left_20170120_112818.mp422017-01-20yesnoP4Phttps://passion4profession.net/nb/ovelser/skra/sideplanke-med-rotasjon-177https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/cover_177_1_left__20170119_101800.pngSideplanke med rotasjonEn rotasjonsbasert core-stabilitetsøvelse som kombinerer sideplankestøtte med kontrollert åpning av overkroppen. Den er spesielt nyttig i core-sirkler, stabilitetsarbeid og kroppsvektbaserte kondisjoneringsøkter som krever lateral kontroll og skulderstøtte.https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/loop_177_1_left_20170120_112818.mp422017-01-20yesnoP4Phttps://passion4profession.net/ro/exercitii/oblici/plansa-laterala-cu-rotatie-177https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/cover_177_1_left__20170119_101800.pngPlanșă laterală cu rotațieUn exercițiu rotațional de stabilitate a core-ului care combină sprijinul în planșă laterală cu deschiderea controlată a trunchiului. Este deosebit de util în circuitele de core, lucrările de stabilitate și sesiunile de condiționare cu greutatea corpului care necesită control lateral și suport al umerilor.https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/loop_177_1_left_20170120_112818.mp422017-01-20yesnoP4Phttps://passion4profession.net/el/askiseis/πλαγιοι/πλαγια-σανιδα-με-περιστροφη-177https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/cover_177_1_left__20170119_101800.pngΠλάγια σανίδα με περιστροφήΜια περιστροφική άσκηση σταθερότητας του core που συνδυάζει τη στήριξη σε πλάγια σανίδα (side plank) με ελεγχόμενο άνοιγμα του κορμού. Είναι ιδιαίτερα χρήσιμη σε κυκλικά προγράμματα core, ασκήσεις σταθερότητας και συνεδρίες conditioning με το βάρος του σώματος που απαιτούν πλευρικό έλεγχο και στήριξη των ώμων.https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/loop_177_1_left_20170120_112818.mp422017-01-20yesnoP4Phttps://passion4profession.net/hi/vyayam/तिरछे/साइड-प्लैंक-रोटेशन-177https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/cover_177_1_left__20170119_101800.pngसाइड प्लैंक रोटेशनएक रोटेशनल कोर स्टैबिलिटी ड्रिल जो साइड प्लैंक सपोर्ट को नियंत्रित ट्रंक ओपनिंग के साथ जोड़ती है। यह कोर सर्किट, स्टैबिलिटी वर्क और बॉडीवेट कंडीशनिंग सेशन में विशेष रूप से उपयोगी है, जिनमें लेटरल कंट्रोल और शोल्डर सपोर्ट की आवश्यकता होती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/loop_177_1_left_20170120_112818.mp422017-01-20yesnoP4Phttps://passion4profession.net/id/latihan/otot-miring/1649-177https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/cover_177_1_left__20170119_101800.png16491651https://p4ppullzone.b-cdn.net/api_v2/exercises/177/trainer_media/loop_177_1_left_20170120_112818.mp422017-01-20yesnoP4Phttps://passion4profession.net/en/exercises/pectorals/star-push-ups-178https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/cover_178_1_simple__20171130_140849.jpgStar Push-UpsThis push-up variation build definition in your upper body, tones your arms, and elevates your heart rate. It works your biceps, trips, back, and core muscle while making you stronger overall.https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/loop_178_1_simple_20171130_140848.mp422017-11-30yesnoP4Phttps://passion4profession.net/it/esercizi/pettorali/flessioni-a-stella-178https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/cover_178_1_simple__20171130_140849.jpgFlessioni a StellaQuesta variazione sulle flessioni aumenta la definizione della parte alta del tuo corpo, tonifica le braccia, e aumenta il tuo battito cardiaco. Allena i tuoi bicipiti, i tricipiti, la schiena e i muscoli del core mentre ti rende più forte in totale.https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/loop_178_1_simple_20171130_140848.mp422017-11-30yesnoP4Phttps://passion4profession.net/es/ejercicios/pectorales/flexiones-de-brazos-en-el-suelo-star-178https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/cover_178_1_simple__20171130_140849.jpgFlexiones de brazos en el suelo StarEsta variante de las flexiones de brazos en el suelo define el tronco, tonifica los brazos y eleva la frecuencia cardíaca. Trabaja los bíceps, los tríceps, la espalda y la musculatura del tronco al mismo tiempo que aumenta la fuerza en general.https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/loop_178_1_simple_20171130_140848.mp422017-11-30yesnoP4Phttps://passion4profession.net/fr/exercices/pectoraux/pompes-en-etoile-178https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/cover_178_1_simple__20171130_140849.jpgPompes en étoileCette variante des pompes sculpte le haut de votre corps, tonifie vos bras et élève votre rythme cardiaque. Elle fait travailler les biceps, les triceps, le dos et les muscles du tronc tout en vous musclant d'une façon générale.https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/loop_178_1_simple_20171130_140848.mp422017-11-30yesnoP4Phttps://passion4profession.net/de/uebungen/brust/sterne-push-ups-liegestutze-178https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/cover_178_1_simple__20171130_140849.jpgSterne Push-Ups (Liegestütze)Diese Liegestütze Alternative definiert deinen Oberkörper, deine Arme und erhöht deine Herzfrequenz. Du arbeitest zeitgleich an deinem Bizeps, Rücken und der Kernmuskulatur, während dein gesamter Körper stärker wird.https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/loop_178_1_simple_20171130_140848.mp422017-11-30yesnoP4Phttps://passion4profession.net/pt/exercicios/peitorais/flexoes-estrela-178https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/cover_178_1_simple__20171130_140849.jpgFlexões EstrelaEsta variação de flexão dá definição na parte superior de seu corpo, tonifica seus braços e eleva sua frequência cardíaca. Ela trabalhará seus bíceps, tríceps, costas e músculos do tronco enquanto o fortalece como um todo.https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/loop_178_1_simple_20171130_140848.mp422017-11-30yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/грудь/отжимания-звездочка-178https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/cover_178_1_simple__20171130_140849.jpgОтжимания «звездочка»Эта разновидность отжимания придает форму верхней части туловища, тонизирует руки и повышает частоту пульса. Оно разрабатывает двуглавые и трехглавые мышцы, спину и мышцы тела, делая вас сильнее в целом.https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/loop_178_1_simple_20171130_140848.mp422017-11-30yesnoP4Phttps://passion4profession.net/tr/egzersizler/gogus/yıldız-sınavları-178https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/cover_178_1_simple__20171130_140849.jpgYıldız ŞınavlarıBu şınav türü üst vücudunuzdaki şekli sağlar, kollarınızı düzenler ve kalp atışınızı yükseltir. Biseplerinizi, triseplerinizi, sırtınızı ve merkezi kaslarınızı çalıştırırken sizi genel olarak daha güçlü kılar.https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/loop_178_1_simple_20171130_140848.mp422017-11-30yesnoP4Phttps://passion4profession.net/ar/tamarin/الصدر/تمرين-الضغط-بوضعية-النجمة-178https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/cover_178_1_simple__20171130_140849.jpgتمرين الضغط بوضعية النجمةيعمل هذا الشكل مِن تمرين الضغط على بناء وإبراز عضلات الجزء العلوي مِن الجسم مع تقوية الذراعين وزيادة سرعة ضربات القلب. إنه يعمل على العضلة ذات الرأسين وثلاثية الرؤوس والعضلات الأساسية مع تقوية الجسم ككل في الوقت نفسه.https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/loop_178_1_simple_20171130_140848.mp422017-11-30yesnoP4Phttps://passion4profession.net/ja/exercises/胸筋/star-push-ups-178https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/cover_178_1_simple__20171130_140849.jpgStar Push-Upsこの腕立て伏せは、上半身を形作り腕をトーニングし、心拍数を上げます。上腕二頭筋、三頭筋、背筋、コアマッスルを鍛え、全体的な強度を高めます。https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/loop_178_1_simple_20171130_140848.mp422017-11-30yesnoP4Phttps://passion4profession.net/ko/exercises/가슴/스타-푸시업-178https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/cover_178_1_simple__20171130_140849.jpg스타 푸시업이 푸시업 변형 운동은 상체를 단련시키고, 팔을 모양을 잡아주며, 심장 박동수를 증가시킵니다. 이두박근과 삼두박근, 등근육과 핵심근육을 단련 시킴과 동시에 몸을 전반적으로 강화시켜 줍니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/loop_178_1_simple_20171130_140848.mp422017-11-30yesnoP4Phttps://passion4profession.net/pl/cwiczenia/klatka/pompki-gwiazdy-178https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/cover_178_1_simple__20171130_140849.jpgPompki-gwiazdyTa wersja pompek uwydatnia górną część ciała, wzmacnia ręce i podnosi tętno. Trenuje bicepsy, tricepsy, plecy i mięśnie głębokie, poprawiając jednocześnie ogólną siłę.https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/loop_178_1_simple_20171130_140848.mp422017-11-30yesnoP4Phttps://passion4profession.net/zh/exercises/胸肌/星式俯卧撑-178https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/cover_178_1_simple__20171130_140849.jpg星式俯卧撑这个俯卧撑变异构建您上半身的定义，使您的手臂健壮紧实，提升您的心率。它锻炼您的二头肌、三头肌、背部和核心肌肉群，同时使您整体更加强壮。https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/loop_178_1_simple_20171130_140848.mp422017-11-30yesnoP4Phttps://passion4profession.net/nl/oefeningen/borst/star-push-ups-178https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/cover_178_1_simple__20171130_140849.jpgStar push-upsDeze variatie op de push-up zorgt voor definitie van uw bovenlichaam, versterkt uw armen en verhoogt uw hartslag. Uw biceps, triceps, rug en corespieren worden getraind en u wordt over het algemeen sterker.https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/loop_178_1_simple_20171130_140848.mp422017-11-30yesnoP4Phttps://passion4profession.net/sv/ovningar/brost/star-push-ups-178https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/cover_178_1_simple__20171130_140849.jpgStar Push-UpsDenna variant av armhävningar ger överkroppen definition, tonar armarna och höjer pulsen. Den tränar biceps-, trips-, rygg- och coremuskler, samtidigt som den gör dig allmänt starkare.https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/loop_178_1_simple_20171130_140848.mp422017-11-30yesnoP4Phttps://passion4profession.net/da/ovelser/bryst/sjerne-armbøjninger-178https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/cover_178_1_simple__20171130_140849.jpgSjerne-armbøjningerDenne udgave af armbøjninger gør overkroppen mere markeret, toner dine arme, og øger din puls. Den træner biceps, triceps, ryg og core-muskler, og gør dig generelt stærkere.https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/loop_178_1_simple_20171130_140848.mp422017-11-30yesnoP4Phttps://passion4profession.net/fi/liikkeet/rinta/tahtipunnerrus-178https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/cover_178_1_simple__20171130_140849.jpgTähtipunnerrusTämä punnerrusmuunnelma rakentaa ylävartalon lihaksia, kiinteyttää käsivarsia ja kohottaa sykettä. Se treenaa käsivarren koukistaja- ja ojentajalihaksia, selkää ja keskivartalon tukilihaksia ja kasvattaa yleistä vahvuutta.https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/loop_178_1_simple_20171130_140848.mp422017-11-30yesnoP4Phttps://passion4profession.net/nb/ovelser/bryst/stjerne-push-ups-178https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/cover_178_1_simple__20171130_140849.jpgStjerne Push-upsDenne varianten av armhevinger bygger opp overkroppen, toner armene og øker pulsen. Øvelsen fokuserer på biceps, triceps, rygg og mageregionen, og trener opp styrken din generelt.https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/loop_178_1_simple_20171130_140848.mp422017-11-30yesnoP4Phttps://passion4profession.net/ro/exercitii/pectorali/flotari-stea-178https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/cover_178_1_simple__20171130_140849.jpgFlotări steaAceastă variantă de flotări definește partea superioară a corpului, tonifică brațele și crește ritmul cardiac. Flotările stea antrenează bicepșii, tricepșii, spatele și mușchii trunchiului și sporește forța generală.https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/loop_178_1_simple_20171130_140848.mp422017-11-30yesnoP4Phttps://passion4profession.net/el/askiseis/στηθος/star-πους-απς-178https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/cover_178_1_simple__20171130_140849.jpgStar Πους ΑπςΑυτή η παραλλαγή των πους απς χτίζει γράμμωση στο πάνω μέρος του σώματος σας, δυναμώνει τα χέρια σας και ανεβάζει τον καρδιακό σας ρυθμό. Δουλεύει τους δικέφαλους, τους τρικέφαλους, τη μέση και τους μύες του κορμού ενώ σας κάνει πιο δυνατό/ή συνολικά.https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/loop_178_1_simple_20171130_140848.mp422017-11-30yesnoP4Phttps://passion4profession.net/hi/vyayam/छाती/स्टार-पुश-अप-178https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/cover_178_1_simple__20171130_140849.jpgस्टार पुश-अपपुश-अप का यह रूपांतरण आपके शरीर के ऊपरी हिस्से का निर्माण करता है, आपकी भुजाओं को मजबूती प्रदान करता है, और आपके हृदय की गति को बढ़ाता है। यह आपकी बाइसेप्स, ट्राइसेप्स, कमर और कोर मांसपेशियों पर असर डालता है और साथ ही आपको सम्रग रूप से मजबूत बनाता है।https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/loop_178_1_simple_20171130_140848.mp422017-11-30yesnoP4Phttps://passion4profession.net/id/latihan/dada/1660-178https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/cover_178_1_simple__20171130_140849.jpg16601662https://p4ppullzone.b-cdn.net/api_v2/exercises/178/trainer_media/loop_178_1_simple_20171130_140848.mp422017-11-30yesnoP4Phttps://passion4profession.net/en/exercises/quadriceps/stutter-steps-179https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/cover_179_1_simple__20170119_130449.pngStutter StepsIf you're looking for a simple core exercise, try the stutter steps. This move targets your abs, legs, back, and arms while improving your balance.https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/loop_179_1_simple_20170119_130530.mp412017-01-19yesnoP4Phttps://passion4profession.net/it/esercizi/quadricipiti/passi-balbettanti-179https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/cover_179_1_simple__20170119_130449.pngPassi balbettantiSe cerchi un esercizio core (i tuoi muscoli centrali) semplice, prova i passi balbettanti. Quest'azione si concentra sui tuoi addominali, le gambe, la schiena e le braccia mentre migliori il tuo equilibrio.https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/loop_179_1_simple_20170119_130530.mp412017-01-19yesnoP4Phttps://passion4profession.net/es/ejercicios/cuadriceps/stutter-steps-179https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/cover_179_1_simple__20170119_130449.pngStutter StepsSi buscas un ejercicio sencillo para los músculos del torso, prueba los stutter steps. Este movimiento se centra en los abdominales, las piernas, la espalda y los brazos, al mismo tiempo que mejora el equilibrio.https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/loop_179_1_simple_20170119_130530.mp412017-01-19yesnoP4Phttps://passion4profession.net/fr/exercices/quadriceps/stutter-steps-179https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/cover_179_1_simple__20170119_130449.pngStutter StepsSi vous cherchez un exercice de base facile à réaliser, essayez les stutter steps. Ce mouvement renforce vos abdos, vos jambes, votre dos et vos bras tout en améliorant votre équilibre.https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/loop_179_1_simple_20170119_130530.mp412017-01-19yesnoP4Phttps://passion4profession.net/de/uebungen/quadrizeps/stutter-steps-179https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/cover_179_1_simple__20170119_130449.pngStutter StepsWenn Du eine einfache Bauchmuskelübung ausprobieren willst, versuche die „Stutter Steps“. Diese Bewegung zielt auf deine Bauchmuskeln, Beine, Rücken und Arme und verbessert gleichzeitig dein Gleichgewicht.https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/loop_179_1_simple_20170119_130530.mp412017-01-19yesnoP4Phttps://passion4profession.net/pt/exercicios/quadriceps/stutter-steps-179https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/cover_179_1_simple__20170119_130449.pngStutter StepsSe procura por um exercício simples para o tronco, experimente os stutter steps. Este movimento foca em seu abdome, pernas, costas e braços ao passo que melhora o seu equilíbrio.https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/loop_179_1_simple_20170119_130530.mp412017-01-19yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/квадрицепс/спотыкающиеся-шаги-179https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/cover_179_1_simple__20170119_130449.pngСпотыкающиеся шагиЕсли вы ищете простое упражнение для туловища, попробуйте спотыкающиеся шаги. Это упражнение предназначено для тренировки ваших мышц живота, ног, спины и рук при одновременном улучшении чувства равновесия.https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/loop_179_1_simple_20170119_130530.mp412017-01-19yesnoP4Phttps://passion4profession.net/tr/egzersizler/kuadriseps/stutter-adımları-179https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/cover_179_1_simple__20170119_130449.pngStutter AdımlarıBasit bir merkez kasları egzersizi arıyorsanız stutter adımlarını deneyin. Bu hareket karın kaslarınızı, bacaklarınızı, sırtınızı ve kollarınızı hedef alırken dengenizi artırır.https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/loop_179_1_simple_20170119_130530.mp412017-01-19yesnoP4Phttps://passion4profession.net/ar/tamarin/الرباعية/تمرين-stutter-steps-179https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/cover_179_1_simple__20170119_130449.pngتمرين Stutter Stepsإذا كنت تبحث عن تمرين بسيط للعضلات الأساسية، جرِّب تمرين Stutter Steps. تستهدف هذه الحركة عضلات البطن والساقين والظهر والذراعين مع تحسين التوازن في نفس الوقت.https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/loop_179_1_simple_20170119_130530.mp412017-01-19yesnoP4Phttps://passion4profession.net/ja/exercises/大腿四頭筋/スタッターステップ-179https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/cover_179_1_simple__20170119_130449.pngスタッターステップシンプルなコアエクササイズを探しているなら、スタッターステップをお試しください。この運動は腹筋、脚筋、背筋、腕を鍛え、バランスを向上させます。https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/loop_179_1_simple_20170119_130530.mp412017-01-19yesnoP4Phttps://passion4profession.net/ko/exercises/사두근/스터터-스텝-179https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/cover_179_1_simple__20170119_130449.png스터터 스텝스터터 스텝은 단순한 핵심 근육 운동을 원하는 사람이라면 반드시 시도해야 할 운동입니다. 이 운동은 복근과, 다리, 등 및 팔을 단련시켜 주면서 균형 감각도 증진시켜 줍니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/loop_179_1_simple_20170119_130530.mp412017-01-19yesnoP4Phttps://passion4profession.net/pl/cwiczenia/czworogłowy/stutter-steps-179https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/cover_179_1_simple__20170119_130449.pngStutter stepsJeżeli szukasz prostego ćwiczenia na mięśnie głębokie, wypróbuj Stutter steps. Ruch ten skupia się na mięśniach brzucha, nogach, plecach i rękach, poprawiając jednocześnie równowagę.https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/loop_179_1_simple_20170119_130530.mp412017-01-19yesnoP4Phttps://passion4profession.net/zh/exercises/股四头肌/假步法-179https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/cover_179_1_simple__20170119_130449.png假步法如果您正在寻找一个简单的核心练习，尝试假步法。这个动作针对您的腹部、腿部、背部和手臂，同时改善您的平衡。https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/loop_179_1_simple_20170119_130530.mp412017-01-19yesnoP4Phttps://passion4profession.net/nl/oefeningen/quadriceps/ter-plaatse-lopen-179https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/cover_179_1_simple__20170119_130449.pngTer plaatse lopenProbeer ter plaatse te lopen als u op zoek bent naar een simpele core-oefening. Hiermee traint u uw buikspieren, benen, rug en armen terwijl u uw evenwicht verbetert.https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/loop_179_1_simple_20170119_130530.mp412017-01-19yesnoP4Phttps://passion4profession.net/sv/ovningar/quadriceps/stutter-steps-179https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/cover_179_1_simple__20170119_130449.pngStutter StepsTesta stutter steps om du letar efter ett enkelt träningspass för coremuskler. Den här rörelsen tränar mag-, ben-, rygg- och armmuskler, samtidigt som den ger bättre balans.https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/loop_179_1_simple_20170119_130530.mp412017-01-19yesnoP4Phttps://passion4profession.net/da/ovelser/quadriceps/stutter-steps-179https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/cover_179_1_simple__20170119_130449.pngStutter StepsHvis du er på udkig efter en simpel core-øvelse, så prøv stutter steps. Bevægelsen træner dine mavemuskler, ben, ryg og arme, mens den forbedrer din balance.https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/loop_179_1_simple_20170119_130530.mp412017-01-19yesnoP4Phttps://passion4profession.net/fi/liikkeet/etureidet/stutter-askel-179https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/cover_179_1_simple__20170119_130449.pngStutter-askelJos etsit yksinkertaista keskivartalon tukilihasten harjoitusta, kokeile stutter-askeleita. Tämä liike treenaa vatsalihaksia, jalkoja, selkää ja käsivarsia ja parantaa samalla tasapainoa.https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/loop_179_1_simple_20170119_130530.mp412017-01-19yesnoP4Phttps://passion4profession.net/nb/ovelser/quadriceps/stutter-steps-179https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/cover_179_1_simple__20170119_130449.pngStutter StepsHvis du er på utkikk etter en øvelse som trener magen/korsryggen, kan du prøve “stutter steps”. Denne bevegelsen trener dine magemuskler, ben, armer og rygg samtidig som det forbedrer din balanse.https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/loop_179_1_simple_20170119_130530.mp412017-01-19yesnoP4Phttps://passion4profession.net/ro/exercitii/cvadriceps/stutter-steps-179https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/cover_179_1_simple__20170119_130449.pngStutter StepsDacă sunteți în căutarea unui exercițiu simplu pentru trunchi, încercați slutter steps. Această mișcare antrenează mușchii abdominali, picioarele, spatele și brațele și îmbunătățește, în același timp, echilibrul.https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/loop_179_1_simple_20170119_130530.mp412017-01-19yesnoP4Phttps://passion4profession.net/el/askiseis/τετρακεφαλος/stutter-steps-179https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/cover_179_1_simple__20170119_130449.pngStutter StepsΕάν αναζητάτε μια απλή άσκηση για τον κορμό, δοκιμάστε τα stutter steps. Αυτή η κίνηση εστιάζει στους κοιλιακούς, τα πόδια, τη μέση και τα χέρια ενώ παράλληλα βελτιώνεται η ισορροπία σας.https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/loop_179_1_simple_20170119_130530.mp412017-01-19yesnoP4Phttps://passion4profession.net/hi/vyayam/क्वाड्स/stutter-steps-179https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/cover_179_1_simple__20170119_130449.pngStutter Stepsयदि आप सरल कोर कसरत खोज रहे हैं तो इस कसरत को आजमाएं। यह मूव आपकी ऐब्स, टांगों, कमर और भुजाओं पर असर डालती है और साथ ही आपके संतुलन में सुधार करती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/loop_179_1_simple_20170119_130530.mp412017-01-19yesnoP4Phttps://passion4profession.net/id/latihan/paha-depan/1671-179https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/cover_179_1_simple__20170119_130449.png16711673https://p4ppullzone.b-cdn.net/api_v2/exercises/179/trainer_media/loop_179_1_simple_20170119_130530.mp412017-01-19yesnoP4Phttps://passion4profession.net/en/exercises/shoulders/alternate-front-raise-181https://p4ppullzone.b-cdn.net/api_v2/exercises/181/trainer_media/cover_181_1_simple_20180409_102735.pngAlternate front raiseAlternate front raisehttps://p4ppullzone.b-cdn.net/api_v2/exercises/181/trainer_media/loop_181_1_simple_20180409_103007.mp442018-04-09yesnoP4Phttps://passion4profession.net/it/esercizi/spalle/alzate-frontali-con-manubri-181https://p4ppullzone.b-cdn.net/api_v2/exercises/181/trainer_media/cover_181_1_simple_20180409_102735.pngAlzate frontali con manubriAlzate frontali con manubrihttps://p4ppullzone.b-cdn.net/api_v2/exercises/181/trainer_media/loop_181_1_simple_20180409_103007.mp442018-04-09yesnoP4Phttps://passion4profession.net/id/latihan/bahu/4071-181https://p4ppullzone.b-cdn.net/api_v2/exercises/181/trainer_media/cover_181_1_simple_20180409_102735.png40714073https://p4ppullzone.b-cdn.net/api_v2/exercises/181/trainer_media/loop_181_1_simple_20180409_103007.mp442018-04-09yesnoP4Phttps://passion4profession.net/en/exercises/shoulders/dumbbell-lateral-raises-182https://p4ppullzone.b-cdn.net/api_v2/exercises/182/trainer_media/cover_182_1_simple_20240321_073652.pngDumbbell lateral raisesDumbbell lateral raiseshttps://p4ppullzone.b-cdn.net/api_v2/exercises/182/trainer_media/loop_182_1_simple_20240321_073709.mp422024-03-21yesnoP4Phttps://passion4profession.net/it/esercizi/spalle/alzate-laterali-con-manubri-182https://p4ppullzone.b-cdn.net/api_v2/exercises/182/trainer_media/cover_182_1_simple_20240321_073652.pngAlzate laterali con manubriAlzate laterali con manubrihttps://p4ppullzone.b-cdn.net/api_v2/exercises/182/trainer_media/loop_182_1_simple_20240321_073709.mp422024-03-21yesnoP4Phttps://passion4profession.net/id/latihan/bahu/4077-182https://p4ppullzone.b-cdn.net/api_v2/exercises/182/trainer_media/cover_182_1_simple_20240321_073652.png40774079https://p4ppullzone.b-cdn.net/api_v2/exercises/182/trainer_media/loop_182_1_simple_20240321_073709.mp422024-03-21yesnoP4Phttps://passion4profession.net/en/exercises/shoulders/arnold-press-183https://p4ppullzone.b-cdn.net/api_v2/exercises/183/trainer_media/cover_183_1_simple_20180409_103208.pngArnold PressArnold Presshttps://p4ppullzone.b-cdn.net/api_v2/exercises/183/trainer_media/loop_183_1_simple_20180409_103222.mp442018-04-09yesnoP4Phttps://passion4profession.net/id/latihan/bahu/4083-183https://p4ppullzone.b-cdn.net/api_v2/exercises/183/trainer_media/cover_183_1_simple_20180409_103208.png40834085https://p4ppullzone.b-cdn.net/api_v2/exercises/183/trainer_media/loop_183_1_simple_20180409_103222.mp442018-04-09yesnoP4Phttps://passion4profession.net/en/exercises/shoulders/rear-raise-184https://p4ppullzone.b-cdn.net/api_v2/exercises/184/trainer_media/cover_184_1_simple_20180409_103339.pngRear raiseRear raisehttps://p4ppullzone.b-cdn.net/api_v2/exercises/184/trainer_media/loop_184_1_simple_20180409_103341.mp422018-04-09yesnoP4Phttps://passion4profession.net/it/esercizi/spalle/croci-a-90-gradi-con-manubri-184https://p4ppullzone.b-cdn.net/api_v2/exercises/184/trainer_media/cover_184_1_simple_20180409_103339.pngCroci a 90 gradi con manubriCroci a 90 gradi con manubrihttps://p4ppullzone.b-cdn.net/api_v2/exercises/184/trainer_media/loop_184_1_simple_20180409_103341.mp422018-04-09yesnoP4Phttps://passion4profession.net/id/latihan/bahu/4089-184https://p4ppullzone.b-cdn.net/api_v2/exercises/184/trainer_media/cover_184_1_simple_20180409_103339.png40894091https://p4ppullzone.b-cdn.net/api_v2/exercises/184/trainer_media/loop_184_1_simple_20180409_103341.mp422018-04-09yesnoP4Phttps://passion4profession.net/en/exercises/quadriceps/lateral-skaters-185https://p4ppullzone.b-cdn.net/api_v2/exercises/185/trainer_media/cover_185_9_simple_20180724_105254.pngLateral skatersLateral skatershttps://p4ppullzone.b-cdn.net/api_v2/exercises/185/trainer_media/loop_185_9_simple_20180724_105251.mp412018-07-24yesnoP4Phttps://passion4profession.net/id/latihan/paha-depan/4859-185https://p4ppullzone.b-cdn.net/api_v2/exercises/185/trainer_media/cover_185_9_simple_20180724_105254.png48594861https://p4ppullzone.b-cdn.net/api_v2/exercises/185/trainer_media/loop_185_9_simple_20180724_105251.mp412018-07-24yesnoP4Phttps://passion4profession.net/en/exercises/calves/jump-rope-hops-186https://p4ppullzone.b-cdn.net/api_v2/exercises/186/trainer_media/cover_186_9_simple_20180724_105351.pngJump Rope HopsJump Rope Hopshttps://p4ppullzone.b-cdn.net/api_v2/exercises/186/trainer_media/loop_186_9_simple_20180724_105404.mp432018-07-24yesnoP4Phttps://passion4profession.net/id/latihan/betis/4865-186https://p4ppullzone.b-cdn.net/api_v2/exercises/186/trainer_media/cover_186_9_simple_20180724_105351.png48654867https://p4ppullzone.b-cdn.net/api_v2/exercises/186/trainer_media/loop_186_9_simple_20180724_105404.mp432018-07-24yesnoP4Phttps://passion4profession.net/en/exercises/quadriceps/air-squat-bent-arms-187https://p4ppullzone.b-cdn.net/api_v2/exercises/187/trainer_media/cover_187_9_simple_20180724_110311.pngAir Squat Bent ArmsAir Squat Bent Armshttps://p4ppullzone.b-cdn.net/api_v2/exercises/187/trainer_media/loop_187_9_simple_20180724_110309.mp422018-07-24yesnoP4Phttps://passion4profession.net/id/latihan/paha-depan/4871-187https://p4ppullzone.b-cdn.net/api_v2/exercises/187/trainer_media/cover_187_9_simple_20180724_110311.png48714873https://p4ppullzone.b-cdn.net/api_v2/exercises/187/trainer_media/loop_187_9_simple_20180724_110309.mp422018-07-24yesnoP4Phttps://passion4profession.net/en/exercises/calves/cross-jump-188https://p4ppullzone.b-cdn.net/api_v2/exercises/188/trainer_media/cover_188_9_simple_20180724_110715.pngCross JumpCross Jumphttps://p4ppullzone.b-cdn.net/api_v2/exercises/188/trainer_media/loop_188_9_simple_20180724_110715.mp422018-07-24yesnoP4Phttps://passion4profession.net/id/latihan/betis/4877-188https://p4ppullzone.b-cdn.net/api_v2/exercises/188/trainer_media/cover_188_9_simple_20180724_110715.png48774879https://p4ppullzone.b-cdn.net/api_v2/exercises/188/trainer_media/loop_188_9_simple_20180724_110715.mp422018-07-24yesnoP4Phttps://passion4profession.net/en/exercises/calves/cross-jump-rotation-189https://p4ppullzone.b-cdn.net/api_v2/exercises/189/trainer_media/cover_189_9_simple_20180724_111018.pngCross Jump RotationCross Jump Rotationhttps://p4ppullzone.b-cdn.net/api_v2/exercises/189/trainer_media/loop_189_9_simple_20180724_111017.mp422018-07-24yesnoP4Phttps://passion4profession.net/id/latihan/betis/4883-189https://p4ppullzone.b-cdn.net/api_v2/exercises/189/trainer_media/cover_189_9_simple_20180724_111018.png48834885https://p4ppullzone.b-cdn.net/api_v2/exercises/189/trainer_media/loop_189_9_simple_20180724_111017.mp422018-07-24yesnoP4Phttps://passion4profession.net/en/exercises/calves/quick-steps-light-190https://p4ppullzone.b-cdn.net/api_v2/exercises/190/trainer_media/cover_190_9_simple_20180724_111140.pngQuick Steps LightQuick Steps Lighthttps://p4ppullzone.b-cdn.net/api_v2/exercises/190/trainer_media/loop_190_9_simple_20180724_111503.mp472018-07-24yesnoP4Phttps://passion4profession.net/id/latihan/betis/4889-190https://p4ppullzone.b-cdn.net/api_v2/exercises/190/trainer_media/cover_190_9_simple_20180724_111140.png48894891https://p4ppullzone.b-cdn.net/api_v2/exercises/190/trainer_media/loop_190_9_simple_20180724_111503.mp472018-07-24yesnoP4Phttps://passion4profession.net/en/exercises/pectorals/test-lower-chest-193https://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/cover_193_1_simple_20240507_132243.jpgtest lower chesttest lower chesthttps://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/loop_193_1_simple_20240507_132248.mp422024-05-07yesnoP4Phttps://passion4profession.net/it/esercizi/pettorali/test-del-petto-inferiore-193https://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/cover_193_1_simple_20240507_132243.jpgtest del petto inferioretest del petto inferiorehttps://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/loop_193_1_simple_20240507_132248.mp422024-05-07yesnoP4Phttps://passion4profession.net/es/ejercicios/pectorales/prueba-pecho-inferior-193https://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/cover_193_1_simple_20240507_132243.jpgprueba pecho inferiorprueba pecho inferiorhttps://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/loop_193_1_simple_20240507_132248.mp422024-05-07yesnoP4Phttps://passion4profession.net/fr/exercices/pectoraux/test-du-bas-du-thorax-193https://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/cover_193_1_simple_20240507_132243.jpgtest du bas du thoraxtest du bas du thoraxhttps://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/loop_193_1_simple_20240507_132248.mp422024-05-07yesnoP4Phttps://passion4profession.net/de/uebungen/brust/testen-sie-die-untere-brust-193https://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/cover_193_1_simple_20240507_132243.jpgTesten Sie die untere BrustTesten Sie die untere Brusthttps://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/loop_193_1_simple_20240507_132248.mp422024-05-07yesnoP4Phttps://passion4profession.net/pt/exercicios/peitorais/teste-peito-inferior-193https://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/cover_193_1_simple_20240507_132243.jpgteste peito inferiorteste peito inferiorhttps://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/loop_193_1_simple_20240507_132248.mp422024-05-07yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/грудь/тест-нижнеи-груди-193https://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/cover_193_1_simple_20240507_132243.jpgтест нижней грудитест нижней грудиhttps://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/loop_193_1_simple_20240507_132248.mp422024-05-07yesnoP4Phttps://passion4profession.net/tr/egzersizler/gogus/alt-gogus-testi-193https://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/cover_193_1_simple_20240507_132243.jpgalt göğüs testialt göğüs testihttps://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/loop_193_1_simple_20240507_132248.mp422024-05-07yesnoP4Phttps://passion4profession.net/ar/tamarin/الصدر/اختبار-الصدر-السفلي-193https://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/cover_193_1_simple_20240507_132243.jpgاختبار الصدر السفلياختبار الصدر السفليhttps://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/loop_193_1_simple_20240507_132248.mp422024-05-07yesnoP4Phttps://passion4profession.net/ja/exercises/胸筋/下部の胸部をテスト-193https://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/cover_193_1_simple_20240507_132243.jpg下部の胸部をテスト下部の胸部をテストhttps://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/loop_193_1_simple_20240507_132248.mp422024-05-07yesnoP4Phttps://passion4profession.net/ko/exercises/가슴/하부-가슴-테스트-193https://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/cover_193_1_simple_20240507_132243.jpg하부 가슴 테스트하부 가슴 테스트https://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/loop_193_1_simple_20240507_132248.mp422024-05-07yesnoP4Phttps://passion4profession.net/pl/cwiczenia/klatka/test-dolnej-klatki-piersiowej-193https://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/cover_193_1_simple_20240507_132243.jpgtest dolnej klatki piersiowejtest dolnej klatki piersiowejhttps://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/loop_193_1_simple_20240507_132248.mp422024-05-07yesnoP4Phttps://passion4profession.net/zh/exercises/胸肌/测试下胸-193https://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/cover_193_1_simple_20240507_132243.jpg测试下胸测试下胸https://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/loop_193_1_simple_20240507_132248.mp422024-05-07yesnoP4Phttps://passion4profession.net/nl/oefeningen/borst/test-onderborst-193https://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/cover_193_1_simple_20240507_132243.jpgtest onderborsttest onderborsthttps://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/loop_193_1_simple_20240507_132248.mp422024-05-07yesnoP4Phttps://passion4profession.net/sv/ovningar/brost/testa-nedre-brostet-193https://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/cover_193_1_simple_20240507_132243.jpgtesta nedre bröstettesta nedre bröstethttps://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/loop_193_1_simple_20240507_132248.mp422024-05-07yesnoP4Phttps://passion4profession.net/da/ovelser/bryst/test-nederste-bryst-193https://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/cover_193_1_simple_20240507_132243.jpgtest nederste brysttest nederste brysthttps://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/loop_193_1_simple_20240507_132248.mp422024-05-07yesnoP4Phttps://passion4profession.net/fi/liikkeet/rinta/testaa-alarinta-193https://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/cover_193_1_simple_20240507_132243.jpgtestaa alarintatestaa alarintahttps://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/loop_193_1_simple_20240507_132248.mp422024-05-07yesnoP4Phttps://passion4profession.net/nb/ovelser/bryst/test-lavere-bryst-193https://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/cover_193_1_simple_20240507_132243.jpgtest lavere brysttest lavere brysthttps://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/loop_193_1_simple_20240507_132248.mp422024-05-07yesnoP4Phttps://passion4profession.net/ro/exercitii/pectorali/testeaza-partea-inferioara-a-pieptului-193https://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/cover_193_1_simple_20240507_132243.jpgtestează partea inferioară a pieptuluitestează partea inferioară a pieptuluihttps://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/loop_193_1_simple_20240507_132248.mp422024-05-07yesnoP4Phttps://passion4profession.net/el/askiseis/στηθος/δοκιμαστε-το-κατω-στηθος-193https://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/cover_193_1_simple_20240507_132243.jpgδοκιμάστε το κάτω στήθοςδοκιμάστε το κάτω στήθοςhttps://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/loop_193_1_simple_20240507_132248.mp422024-05-07yesnoP4Phttps://passion4profession.net/hi/vyayam/छाती/निचले-छाती-का-परीक्षण-193https://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/cover_193_1_simple_20240507_132243.jpgनिचले छाती का परीक्षणनिचले छाती का परीक्षणhttps://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/loop_193_1_simple_20240507_132248.mp422024-05-07yesnoP4Phttps://passion4profession.net/id/latihan/dada/8465-193https://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/cover_193_1_simple_20240507_132243.jpg84658467https://p4ppullzone.b-cdn.net/api_v2/exercises/193/trainer_media/loop_193_1_simple_20240507_132248.mp422024-05-07yesnoP4Phttps://passion4profession.net/en/exercises/forearms/barbell-wrist-curls-reverse-201https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/cover_201_1_simple_20230321_110752.pngBarbell Wrist Curls (reverse)Barbell wrist curls isolate the forearms and help build a stronger grip. This exercise can be done from a standing or sitting position, or by using a flat bench for support. You may also use a dumbbell instead of a bar. Watch your form and keep the rep timing slow. When done the right way, this move improves grip flexibility and strength.https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/loop_201_1_simple_20230321_110847.mp422023-03-21yesnoP4Phttps://passion4profession.net/it/esercizi/avambracci/curl-dei-polsi-con-bilanciere-inversione-201https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/cover_201_1_simple_20230321_110752.pngCurl dei polsi con bilanciere (inversione)I curl dei polsi con bilanciere isolano gli avambracci e aiutano a rafforzare la presa. Questo esercizio può essere eseguito da posizione eretta o seduta, o utilizzando una panca piatta come supporto. Puoi anche usare un manubrio, anziché una barra. Fai attenzione alla postura ed esegui le ripetizioni lentamente. Quando l'esercizio viene svolto correttamente, il movimento migliora la flessibilità e la forza della presa.https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/loop_201_1_simple_20230321_110847.mp422023-03-21yesnoP4Phttps://passion4profession.net/es/ejercicios/antebrazos/curls-de-muneca-con-barra-contrarrestar-201https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/cover_201_1_simple_20230321_110752.pngCurls de muñeca con barra (contrarrestar)Los curls de muñeca con barra aíslan los antebrazos y ayudan a obtener un agarre más fuerte. Este ejercicio se puede realizar de pie o sentado, o en un banco plano como apoyo. También puedes utilizar una mancuerna en lugar de una barra. Controla tu postura y mantén un ritmo de repetición lento. Si se realiza de manera correcta, este movimiento mejora la fuerza y la flexibilidad de agarre.https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/loop_201_1_simple_20230321_110847.mp422023-03-21yesnoP4Phttps://passion4profession.net/fr/exercices/avant-bras/curls-des-poignets-avec-barre-d-halteres-inverse-201https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/cover_201_1_simple_20230321_110752.pngCurls des poignets avec barre d'haltères (inverse)Les curls de poignets avec barres d'haltères isolent les avant-bras et permettent d'obtenir une poigne plus puissante. Cet exercice peut être effectué en position debout ou assise ou en s'appuyant sur un banc. Vous pouvez également utiliser des haltères au lieu d'une barre. Suivez les consignes et gardez un rythme lent. Lorsqu'il est effectué correctement, ce mouvement augmente la flexibilité et la force de votre poigne.https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/loop_201_1_simple_20230321_110847.mp422023-03-21yesnoP4Phttps://passion4profession.net/de/uebungen/unterarme/unterarm-curls-mit-langhantel-umkehren-201https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/cover_201_1_simple_20230321_110752.pngUnterarm-Curls mit Langhantel (umkehren)Unterarm-Curls mit Langhantel isolieren die Unterarme und stärken die Greifmuskulatur. Diese Übung kann stehend oder sitzend bzw. zur Unterstützung auch auf der Flachbank ausgeführt werden. Sie können auch eine Kurzhantel statt einer Langhantel verwenden. Achten Sie stets auf Ihre Körperhaltung und führen Sie die Wiederholungen langsam aus. Wenn korrekt ausgeführt, verbessert diese Bewegung die Griffflexibilität und Kraft.https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/loop_201_1_simple_20230321_110847.mp422023-03-21yesnoP4Phttps://passion4profession.net/pt/exercicios/antebracos/rosca-de-punho-reverter-201https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/cover_201_1_simple_20230321_110752.pngRosca de Punho (reverter)A rosca de punho isola os antebraços e ajuda a melhorar a pegada. Este exercício pode ser feito de uma posição em pé ou sentado, ou utilizando um banco reto para apoio. Você também pode utilizar um halter no lugar de uma barra. Tome cuidado com sua forma e mantenha o tempo de repetição lento. Quando feito da forma correta, este movimento ajuda a melhorar a flexibilidade e a força da pegada.https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/loop_201_1_simple_20230321_110847.mp422023-03-21yesnoP4Phttps://passion4profession.net/ru/uprazhneniya/предплечья/сгибание-запястии-со-штангои-обеспечить-регресс-201https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/cover_201_1_simple_20230321_110752.pngСгибание запястий со штангой (обеспечить регресс)Сгибание запястий со штангой изолирует предплечья и помогает усилить захват. Это упражнение может выполняться из положения стоя или сидя, а также с помощью плоской скамьи для поддержки. Вы также можете использовать гантели вместо штанги. Следите за своей позой и медленно выполняйте повторы. При правильном выполнении это упражнение улучшает гибкость и силу захвата.https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/loop_201_1_simple_20230321_110847.mp422023-03-21yesnoP4Phttps://passion4profession.net/tr/egzersizler/onkol/barbell-bilek-bukme-tersi-201https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/cover_201_1_simple_20230321_110752.pngBarbell Bilek Bükme (tersi)Barbell bilek bükme, ön kolları ayırır ve daha güçlü bir kavrama oluşturmaya yardımcı olur. Bu egzersiz ayakta veya oturur pozisyonda veya destek için düz bir benç kullanılarak yapılabilir. Ayrıca bir demir yerine bir dambıl da kullanabilirsiniz. Duruşunuzu takip edin ve tekrarlama zamanlamasını yavaş tutun. Bu hareket doğru şekilde yapıldığında, kavrama esnekliğini ve gücü geliştirir.https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/loop_201_1_simple_20230321_110847.mp422023-03-21yesnoP4Phttps://passion4profession.net/ar/tamarin/الساعد/لفات-المعصم-مع-البار-يعكس-201https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/cover_201_1_simple_20230321_110752.pngلفات المعصم مع البار (يعكس)يقوم تمرين لفات المعصم مع البار بعزل الساعدين ويساعد على بناء قبضة أكثر قوة. يمكن القيام بهذا التمرين أثناء الوقوف أو الجلوس، أو باستخدام مقعد مسطح للدعم. في إمكانك أيضاً استخدام دمبل بدلاً من البار. راقب هيئتك واجعل توقيت الجولة بطيء. عند القيام بالحركة بطريقة صحيحة، تزيد هذه الحركة من مرونة وقوة القبضة.https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/loop_201_1_simple_20230321_110847.mp422023-03-21yesnoP4Phttps://passion4profession.net/ja/exercises/前腕/バーベル手首カール-逆行する-201https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/cover_201_1_simple_20230321_110752.pngバーベル手首カール （逆行する）バーベル手首カールは銃器を分離させ、握力を強化する上で役立ちます。 この運動は立っている、または座っているポジションで、あるいは支えてくれる平らなベンチを利用して行うことができます。 バーの代わりにダンベルを使うこともできます。 フォームに注意し、繰り返しのタイミングをスローに維持します。 すぐに行うときは、この動きは握力の柔軟性と強度を向上させます。https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/loop_201_1_simple_20230321_110847.mp422023-03-21yesnoP4Phttps://passion4profession.net/ko/exercises/전완/바벨-리스트-컬-뒤집다-201https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/cover_201_1_simple_20230321_110752.png바벨 리스트 컬 (뒤집다)바벨 리스트 컬은 손목만을 단련시키고 악력을 강화시킵니다. 이 운동은 서서도 할 수 있고, 앉아서도 가능하며 평평한 벤치를 지지대로 사용할 수도 있습니다. 덤벨 대신 바를 사용할 수도 있습니다. 올바른 자세 유지에 힘쓰고 1회 반복 시간도 가능한 천천히 유지해야니다. 올바른 방법으로 시행하면 악력이 강화되고 유연성도 증가합니다.https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/loop_201_1_simple_20230321_110847.mp422023-03-21yesnoP4Phttps://passion4profession.net/pl/cwiczenia/przedramiona/uginanie-nadgarstkow-ze-sztanga-odwracac-201https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/cover_201_1_simple_20230321_110752.pngUginanie nadgarstków ze sztangą (odwracać)Uginanie nadgarstków ze sztangą izoluje przedramię i pomaga budować silniejszy uchwyt. Ćwiczenie to można wykonywać z pozycji stojącej lub siedzącej lub wspierając się na płaskiej ławce. Można również korzystać z ciężarków zamiast drążka. Uważaj na formę i wykonuj powtórzenia powoli. Te ćwiczenie, wykonane prawidłowo usprawni elastyczność i siłę chwytu.https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/loop_201_1_simple_20230321_110847.mp422023-03-21yesnoP4Phttps://passion4profession.net/zh/exercises/前臂/杠铃卷腕-撤销-201https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/cover_201_1_simple_20230321_110752.png杠铃卷腕 （撤销）杠铃卷腕隔离firearms，并帮助打造更强大的握力。 这种锻炼可以站立或坐姿，或通过使用平板凳进行支撑来做。 您也可以使用哑铃代替杠铃。 观察您的形态，并保持重复的时间缓慢。 当以正确的方式进行时，这个动作提高握力的灵活性和强度。https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/loop_201_1_simple_20230321_110847.mp422023-03-21yesnoP4Phttps://passion4profession.net/nl/oefeningen/onderarmen/barbell-wrist-curls-reverse-201https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/cover_201_1_simple_20230321_110752.pngBarbell Wrist Curls (reverse)Barbell wrist curls isoleren de voorarmen en helpen een sterkere grip op te bouwen. Deze oefening kan staand of zittend gedaan worden of door een plat bankje te gebruiken als steun. Je kan ook een dumbbell gebruiken in plaats van een barbell. Let op je houding en hou de herhalingssnelheid traag. Wanneer de oefening juist wordt uitgevoerd, verbetert het de grip, flexibiliteit en kracht.https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/loop_201_1_simple_20230321_110847.mp422023-03-21yesnoP4Phttps://passion4profession.net/sv/ovningar/underarmar/skiv-vristbojningar-omvand-201https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/cover_201_1_simple_20230321_110752.pngSkiv-vristböjningar (omvänd)Skiv-vristböjningar isolerar musklerna och hjälper till att bygga ett starkare grepp. Denna övning kan göras från en stående eller sittande ställning, eller genom att använda en platt bänk för stöd. Du kan också använda en hantel i stället för en bar. Håll koll på din form, och håll timingen långsam. När den görs på rätt sätt, förbättrar den också ditt grepps flexibilitet och styrka.https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/loop_201_1_simple_20230321_110847.mp422023-03-21yesnoP4Phttps://passion4profession.net/da/ovelser/underarme/handled-curls-med-vægtstang-baglæns-201https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/cover_201_1_simple_20230321_110752.pngHåndled-curls med vægtstang (baglæns)Håndled-curls med vægtstang isolerer overarmene, og hjælper med at opbygge et stærkere greb. Øvelsen kan udføres stående eller siddende, eller ved at anvende en flad bænk som støtte. Du kan anvende en håndvægt i stedet for en vægtstang. Udfør øvelsen korrekt med langsomme bevægelser. Når udført korrekt, forbedres dit grebs styrke og fleksibilitet.https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/loop_201_1_simple_20230321_110847.mp422023-03-21yesnoP4Phttps://passion4profession.net/fi/liikkeet/kyynarvarret/rannekierrot-levytangolla-kaanteinen-201https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/cover_201_1_simple_20230321_110752.pngRannekierrot levytangolla (käänteinen)Rannekierrot levytangolla eristävät kyynärvarret ja auttavat kehittämään vahvemman otteen. Tämä liike voidaan tehdä istuvassa tai seisovassa asennossa tai käyttämällä tasaista penkkiä tukena. Voit myös käyttää käsipainoja levytangon sijaan. Suorita liike ohjeiden mukaan ja hitaasti. Oikein suoritettuna tämä liike parantaa taipuisuutta ja lisää voimaa.https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/loop_201_1_simple_20230321_110847.mp422023-03-21yesnoP4Phttps://passion4profession.net/nb/ovelser/underarmer/barbell-wrist-curls-reverse-201https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/cover_201_1_simple_20230321_110752.pngBarbell Wrist Curls (reverse)Barbell wrist curls isolerer underarmen og hjelper til med å bygge et sterkere grep. Denne øvelsen kan gjøres i stående eller sittende posisjon, eller ved å bruke en flat benk som støtte. Du kan også bruke småvekter(dumbbels) i stedet for en stang. Hold repitisjonene sakte. Når dette gjøres på riktig måte, forbedrer denne øvelsen grepets fleksibilitet og styrke.https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/loop_201_1_simple_20230321_110847.mp422023-03-21yesnoP4Phttps://passion4profession.net/ro/exercitii/antebrate/flexie-cu-haltera-pentru-incheietura-mainii-verso-201https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/cover_201_1_simple_20230321_110752.pngFlexie cu halteră pentru încheietura mâinii (verso)Flexia cu halteră pentru încheietura mâinii izolează antebrațele și ajută la dezvoltarea unei apucături mai puternice. Acest exercițiu poate fi efectuat din picioare sau din poziție șezând, sau utilizând o bancă dreaptă ca sprijin. Puteți, de asemenea, utiliza o ganteră în loc de bară. Mențineți o poziție corectă a corpului și efectuați repetițiile încet. Atunci când este efectuată în mod corespunzător, această mișcare îmbunătățește flexibilitatea apucării și forța.https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/loop_201_1_simple_20230321_110847.mp422023-03-21yesnoP4Phttps://passion4profession.net/el/askiseis/πηχης/αρσεις-καρπων-με-μπαρα-αντιστροφη-201https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/cover_201_1_simple_20230321_110752.pngΆρσεις Καρπών Με Μπάρα (ΑΝΤΙΣΤΡΟΦΗ)Οι άρσεις καρπών με μπάρα απομονώνουν τους βραχίονες και βοηθούν στο χτίσιμο πιο δυνατού κρατήματος. Αυτή η άσκηση μπορεί να γίνει από όρθια ή καθιστή θέση, ή με τη χρήση επίπεδου πάγκου για υποστήριξη. Μπορείτε επίσης να χρησιμοποιήσετε αλτήρες αντί για μπάρα. Προσέξτε τη θέση του σώματός σας και κρατήστε το ρυθμό των επαναλήψεων αργό. Όταν εκτελείται σωστά, αυτή η κίνηση βελτιώνει την ευλυγισία και τη δύναμη.https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/loop_201_1_simple_20230321_110847.mp422023-03-21yesnoP4Phttps://passion4profession.net/hi/vyayam/अग्रबाहु/बारबेल-रिस्ट-कर्ल-उलटना-201https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/cover_201_1_simple_20230321_110752.pngबारबेल रिस्ट कर्ल (उलटना)बारबेल रिस्ट कर्ल अग्र भुजाओं पर असर डालती है और मजबूत पकड़ बनाने में मदद करती है। इस कसरत को खड़े रह कर या बैठ कर, या समर्थन के लिए एक समतल बेंच का उपयोग करके भी किया जा सकता है। आप डंबल की बजाय बार का भी उपयोग कर सकते हैं। अपनी मुद्रा का ध्यान रखें और इसे जल्दी-जल्दी ना दोहराएं। जब इसे सही ढंग से किया जाता है तब यह कसरत पकड़ के लचीलेपन और उसकी मजबूती में सुधार करती है।https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/loop_201_1_simple_20230321_110847.mp422023-03-21yesnoP4Phttps://passion4profession.net/id/latihan/lengan-bawah/7927-201https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/cover_201_1_simple_20230321_110752.png79277929https://p4ppullzone.b-cdn.net/api_v2/exercises/201/trainer_media/loop_201_1_simple_20230321_110847.mp422023-03-21yesnoP4P