Arkadaşlar aşağıdaki listeyi oluşturdum
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Ayrıca numara veriyorum ki haraketleri sıralama yapabilmeniz için
Yani haraketleri hangi sıra ile yapmalıyız ?
101 Abdominals - Decline Crunch
102 Biceps - Incline Hammer Curls
103 Calves - Smith Machine Calf Raise
104 Chest - Wide-Grip Barbell Bench Press (Other Muscles Shoulders, Triceps )
105 Forearms - Palms-Down Wrist Curl Over A Bench
106 Glutes - One-Legged Cable Kickback
107 Hamstrings - Seated Leg Curl
108 Lats - Rope Straight-Arm Pulldown
109 Lower Back - Barbell Deadlift - (Other Muscles Calves, Forearms, Glutes, Hamstrings, Lats, Middle Back, Quadriceps, Traps)
110 Middle Back - Dumbbell Row (Other Muscles Biceps, Lats, Shoulders )
111 Neck - Lying Face Down Plate Neck Resistance
112 Quadriceps - Leg Press (Other Muscles Calves, Glutes, Hamstrings)
113 Shoulders - Side Laterals to Front Raise (Other Muscles Traps )
114 Traps - Smith Machine Shrug (Other Muscles Middle Back, Shoulders )
115 Triceps - Dips - Triceps Version ( Other Muscles Chest, Shoulders )
benim yaptığım sıralama
10 Chest - Wide-Grip Barbell Bench Press (Other Muscles Shoulders, Triceps )
11 Calves - Smith Machine Calf Raise
12 Forearms - Palms-Down Wrist Curl Over A Bench
13 Glutes - One-Legged Cable Kickback
14 Triceps - Dips - Triceps Version ( Other Muscles Chest, Shoulders )
15 Neck - Lying Face Down Plate Neck Resistance
16 Hamstrings - Seated Leg Curl
17 Lats - Rope Straight-Arm Pulldown
18 Abdominals - Decline Crunch
19 Quadriceps - Leg Press (Other Muscles Calves, Glutes, Hamstrings)
20 Middle Back - Dumbbell Row (Other Muscles Biceps, Lats, Shoulders )
21 Quadriceps - Leg Press (Other Muscles Calves, Glutes, Hamstrings)
22 Shoulders - Side Laterals to Front Raise (Other Muscles Traps )
23 Biceps - Incline Hammer Curls
24 Traps - Smith Machine Shrug (Other Muscles Middle Back, Shoulders )
Son düzenleme: 5 Kasım 2014
