EMG (kasların aktivite esnasında elektromyrografik sonuçları)
odinn nickli arkadaşın yazdığı bir mesajdan esinlenerek araştırdım..
kaynak ; herşeye rağmen her vücut geliştirmecinin ve powerlifterın en iyi sonucu en verimli ve güvenli şekilde veren hareketleri merak ettikleri fakat en iyi hareket yada çalışma tekniği diye bir kavram olmadığından bahsediyor..
hareket seçimi , hareketin anatomik ve fizyolijik özelliklerine bağlıdır..Hareket seçiminde ki ilk adım hareketleri kendilerine öz fizyolojik tepkilerini sınıflandırmaktır..
EMG araştırmaları çalışan kaslardaki birim motor aktivitenin miktarını ortaya koymaktadır..
http://www.warriorfx.com/2007/06/emg-results/
CHEST
Pectoralis Major
Decline dumbell bench press: 93
Decline bench press (olympic): 89
Push-ups between benches: 88
Flat dumbell bench press: 87
Flat bench press: 85
Flat dumbell flys: 84
Pectoralis Minor
Incline dumbell bench press: 91
Incline bench press (olympic): 85
Incline dumbell flys 83:
Incline bench press (Smith): 81
SHOULDERS
Medial Deltoids
Incline dumbell side laterals: 66
Standing dumbell side laterals: 63
Seated dumbell side laterals: 62
Cable side laterals: 47
Posterior Deltoids
Standing dumbell bent laterals: 85
Seated dumbell side laterals: 83
Standing cable bent laterals: 77
Anterior Deltoids
Seated Front Dumbell Press: 79
Standing Front Dumbell Raises: 73
Seated Front Barbell Press: 61
BACK
Latissimus Dorsi
Bent over barbell rows: 93
One arm dumbell rows: 91
T-bar rows: 89
Lat pulldowns (front): 86
Seated pulley rows: 83
BICEPS
Biceps Brachii (long head)
Biceps Preacher Curls (olympic bar): 90
Incline Seated Dumbell Curls (alternate): 88
Standing Biceps Curl (olympic bar/narrow grip): 86
Standing Dumbell Curls (alternate): 84
Concentration Dumbell Curls: 80
Standing Biceps Curls (olympic bar/wide grip): 63
Standing E-Z Biceps Curls (wide grip): 61
TRICEPS
Triceps Brachii (outer head)
Decline Triceps Extensions (olympic bar): 92
Triceps Pressdowns (angled bar): 90
Triceps Dip Between Benches 87:
One-Arm Cable Triceps Extensions (reverse grip): 85
Overhead Rope Triceps Extensions: 84
Seated One-Arm Dumbell Triceps Extensions (neutral grip): 82
Close-Grip Bench Press (olympic bar): 72
LEGS
Rectus Femoris (quadricep)
Safety Squats (90-degree angle, shoulder-width stance): 88
Seated Leg Extensions (toes straight): 86
Hack Squats (90-degree angle, shoulder-width stance): 78
Leg Press (110-degree angle): 76
Smith Machine Squats (90-degree angle, shoulder-width stance): 60
Biceps Femoris (hamstring)
Standing Leg Curls: 82
Lying Leg Curls: 71
Seated Leg Curls: 58
Modified Hamstring Deadlift: 56
Semitendinosus (rear thigh)
Seated Leg Curls: 88
Standing Leg Curls: 79
Lying Leg Curls: 70
Modified hamstring Deadlift: 63
Gastrocnemius (calf)
Donkey Calf Raises: 80
Standing Single-leg Calf Raises: 79
Standing Calf Raises: 68
Seated Calf Raises: 61
odinn nickli arkadaşın yazdığı bir mesajdan esinlenerek araştırdım..
kaynak ; herşeye rağmen her vücut geliştirmecinin ve powerlifterın en iyi sonucu en verimli ve güvenli şekilde veren hareketleri merak ettikleri fakat en iyi hareket yada çalışma tekniği diye bir kavram olmadığından bahsediyor..
hareket seçimi , hareketin anatomik ve fizyolijik özelliklerine bağlıdır..Hareket seçiminde ki ilk adım hareketleri kendilerine öz fizyolojik tepkilerini sınıflandırmaktır..
EMG araştırmaları çalışan kaslardaki birim motor aktivitenin miktarını ortaya koymaktadır..
http://www.warriorfx.com/2007/06/emg-results/
CHEST
Pectoralis Major
Decline dumbell bench press: 93
Decline bench press (olympic): 89
Push-ups between benches: 88
Flat dumbell bench press: 87
Flat bench press: 85
Flat dumbell flys: 84
Pectoralis Minor
Incline dumbell bench press: 91
Incline bench press (olympic): 85
Incline dumbell flys 83:
Incline bench press (Smith): 81
SHOULDERS
Medial Deltoids
Incline dumbell side laterals: 66
Standing dumbell side laterals: 63
Seated dumbell side laterals: 62
Cable side laterals: 47
Posterior Deltoids
Standing dumbell bent laterals: 85
Seated dumbell side laterals: 83
Standing cable bent laterals: 77
Anterior Deltoids
Seated Front Dumbell Press: 79
Standing Front Dumbell Raises: 73
Seated Front Barbell Press: 61
BACK
Latissimus Dorsi
Bent over barbell rows: 93
One arm dumbell rows: 91
T-bar rows: 89
Lat pulldowns (front): 86
Seated pulley rows: 83
BICEPS
Biceps Brachii (long head)
Biceps Preacher Curls (olympic bar): 90
Incline Seated Dumbell Curls (alternate): 88
Standing Biceps Curl (olympic bar/narrow grip): 86
Standing Dumbell Curls (alternate): 84
Concentration Dumbell Curls: 80
Standing Biceps Curls (olympic bar/wide grip): 63
Standing E-Z Biceps Curls (wide grip): 61
TRICEPS
Triceps Brachii (outer head)
Decline Triceps Extensions (olympic bar): 92
Triceps Pressdowns (angled bar): 90
Triceps Dip Between Benches 87:
One-Arm Cable Triceps Extensions (reverse grip): 85
Overhead Rope Triceps Extensions: 84
Seated One-Arm Dumbell Triceps Extensions (neutral grip): 82
Close-Grip Bench Press (olympic bar): 72
LEGS
Rectus Femoris (quadricep)
Safety Squats (90-degree angle, shoulder-width stance): 88
Seated Leg Extensions (toes straight): 86
Hack Squats (90-degree angle, shoulder-width stance): 78
Leg Press (110-degree angle): 76
Smith Machine Squats (90-degree angle, shoulder-width stance): 60
Biceps Femoris (hamstring)
Standing Leg Curls: 82
Lying Leg Curls: 71
Seated Leg Curls: 58
Modified Hamstring Deadlift: 56
Semitendinosus (rear thigh)
Seated Leg Curls: 88
Standing Leg Curls: 79
Lying Leg Curls: 70
Modified hamstring Deadlift: 63
Gastrocnemius (calf)
Donkey Calf Raises: 80
Standing Single-leg Calf Raises: 79
Standing Calf Raises: 68
Seated Calf Raises: 61
