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Kullanıcının antrenman hedefi Yağ yakımı, ekipmanı Barbell ve seviyesi Intermediate. Buna uygun günlük bir antrenman programı oluştur.
Egzersiz Adı: Barbell speed squat Kas Grubu: Quadriceps Ekipman: Barbell Zorluk Seviyesi: Intermediate
The barbell speed squat targets the lower-body muscle groups using lighter weights to perform fast-paced back squats. Speed squats are popular in certain powerlifting training methodologies as a way to engrain form and lifting speed that can carry over to max-effort lifts. In this approach, they are usually performed in numerous sets of 3-5 reps with adequate rest in between. Speed squats are also sometimes performed with bands or chains adding extra resistance to the top half of the lift.
Kullanıcı, Chest kas grubunu geliştirmek için Dayanıklılık artırma hedefliyor. Ona hangi egzersizleri önerirsin?
Egzersiz Adı: Medicine ball sprawl to chest press Kas Grubu: Chest Ekipman: Medicine Ball Zorluk Seviyesi: Intermediate
The medicine ball sprawl to chest press is a sequence of athletic movements using a medicine ball or other small weight. It involves performing a sprawl with the hands on the ball, followed by a standing chest press holding the ball. It is challenging to the cardiovascular system, but also the muscles of the core, shoulders, and upper back. It can be performed for reps or for time, usually in dedicated ab training or as part of a medicine ball and bodyweight circuit workout.
Bu egzersiz (Single-cone sprint drill) yaparken nelere dikkat edilmelidir?
Egzersiz Adı: Single-cone sprint drill Kas Grubu: Quadriceps Ekipman: Other Zorluk Seviyesi: Intermediate
The single-cone sprint drill is an agility drill that involves moving quickly around a single cone. It demands that an athlete start, stop, and change directions all in a short period of time and a small space. It can be beneficial for football players and other athletes where quick changes of direction are important.
Kullanıcı spor salonunda çalışıyor ve haftada 7 gün Quadriceps odaklı antrenman yapmak istiyor. Nasıl bir program oluşturabilirsin?
Egzersiz Adı: Barbell Squat - Gethin Variation Kas Grubu: Quadriceps Ekipman: Barbell Zorluk Seviyesi: Intermediate
The barbell back squat is a popular compound movement that emphasizes building the lower-body muscle groups and overall strength. It's the classic way to start a leg day, and is a worthy centerpiece to a lower-body training program. The squat is a competitive lift in the sport of powerlifting, but is also a classic measurement of lower-body strength. With the barbell racked on the traps or upper back, the emphasis is placed on the posterior chain but the entire body gets worked. The back squat can be trained in everything from heavy singles to sets of 20 reps or higher.
Kullanıcı Body Only ekipmanı ile tüm vücudu çalıştırmak istiyor. Haftalık bir program hazırlar mısın?
Egzersiz Adı: Step-up with knee raise Kas Grubu: Glutes Ekipman: Body Only Zorluk Seviyesi: Intermediate
The step-up with knee raise is a lower-body exercise targeting the quads, glutes, and hamstrings. It differs from a traditional step-up in that at the top, you lift the trailing leg up to full hip flexion. This gives the exercise a greater range of motion and more of a focus on powerful hip extension in the working leg. When performed with body weight, these are usually performed for high reps as part of a dynamic warm-up, as cardio acceleration, or as part of the lower-body portion of a workout or circuit.
Kullanıcı spor salonunda çalışıyor ve haftada 6 gün Quadriceps odaklı antrenman yapmak istiyor. Nasıl bir program oluşturabilirsin?
Egzersiz Adı: Treadmill walking Kas Grubu: Quadriceps Ekipman: Body Only Zorluk Seviyesi: Intermediate
Treadmill walking is a popular cardiovascular exercise performed on a machine that is available in most gyms. Performing this exercise on a treadmill allows you to adjust the speed of your walking and, depending on the machine, perform it on an adjustable incline. Many machines also have built-in heart rate monitors and timers to help you track your progress.
Kullanıcı Intermediate seviyesinde, haftada 1 gün antrenman yapabiliyor ve hedefi Kas kazanımı. Ona nasıl bir antrenman programı önerirsin?
Egzersiz Adı: Depth jump box jump Kas Grubu: Quadriceps Ekipman: Body Only Zorluk Seviyesi: Intermediate
The depth jump box jump is a plyometric exercise that entails jumping off one box, dropping into a squat, and then jumping up onto another box. These are all performed fluidly to complete one rep. Depth jumps have been a staple of high-level athletic programming for decades. They are usually performed for low reps with a focus on power and technique. If they hurt your knees or back, consider performing box jumps or squat jumps instead.
Kullanıcı Beginner seviyesinde ve sadece vücut ağırlığı ile çalışmak istiyor. Ona hangi egzersizleri önerirsin?
Egzersiz Adı: Stiff-Legged Deadlift Kas Grubu: Hamstrings Ekipman: Barbell Zorluk Seviyesi: Beginner
The barbell stiff-legged deadlift targets the hamstrings, glutes, lower and upper back, as well as the core. It is a popular accessory movement for the deadlift, but also a muscle-building hamstring movement.
Kullanıcı, Lower Back kas grubunu geliştirmek için Dayanıklılık artırma hedefliyor. Ona hangi egzersizleri önerirsin?
Egzersiz Adı: Band deadlift Kas Grubu: Lower Back Ekipman: Bands Zorluk Seviyesi: Intermediate
The band deadlift is a lower-body exercise that mainly targets the hamstrings while also benefiting the glutes and lats using a proper hip-hinging motion.
Kullanıcı Intermediate seviyesinde ve sadece vücut ağırlığı ile çalışmak istiyor. Ona hangi egzersizleri önerirsin?
Egzersiz Adı: Alligator Crawl Kas Grubu: Abdominals Ekipman: Body Only Zorluk Seviyesi: Intermediate
The spider crawl is a bodyweight exercise that involves crawling on the floor with the knees outside of the elbows. It is different from a leopard crawl in that the hips are higher, and it's different from a bear crawl because the knees are wider. It can be done as a full-body warm-up, in short bursts for power or circuit training, or for longer durations as cardiovascular conditioning.
Kullanıcı spor salonunda çalışıyor ve haftada 5 gün Quadriceps odaklı antrenman yapmak istiyor. Nasıl bir program oluşturabilirsin?
Egzersiz Adı: Total Fitness Broad Jump Kas Grubu: Quadriceps Ekipman: Body Only Zorluk Seviyesi: Intermediate
The broad jump is an explosive lower-body exercise. It is a common way to measure explosive hip and lower-body strength in athletes. The more explosive you are, the farther you'll be able to jump.
Kullanıcı Intermediate seviyesinde, haftada 5 gün antrenman yapabiliyor ve hedefi Yağ yakımı. Ona nasıl bir antrenman programı önerirsin?
Egzersiz Adı: UP Incline Dumbbell Fly Kas Grubu: Chest Ekipman: Dumbbell Zorluk Seviyesi: Intermediate
The incline dumbbell chest fly is an upper body isolation exercise targeting the upper chest and is typically used with aesthetic goals in mind. It will require less weight than an incline press, which makes it a great hypertrophy exercise with high reps.
Bu egzersiz (Dumbbell overhead hold with single-arm curl) yaparken nelere dikkat edilmelidir?
Egzersiz Adı: Dumbbell overhead hold with single-arm curl Kas Grubu: Biceps Ekipman: Dumbbell Zorluk Seviyesi: Intermediate
The dumbbell overhead hold with single-arm curl combines an isometric overhead hold with a curl for the other arm. The two movements collectively target the muscles of the shoulders and arms, while providing a surprising core challenge. Expect to be challenged, even with light weight.
Kullanıcı Dumbbell kullanarak çalışmak istiyor ve Shoulders kas grubunu geliştirmek istiyor. Hangi egzersizleri önerirsin?
Egzersiz Adı: Alternating Deltoid Raise Kas Grubu: Shoulders Ekipman: Dumbbell Zorluk Seviyesi: Intermediate
The dumbbell front raise to lateral raise combines two exercises that build and strengthen the middle deltoids and the anterior deltoids of the shoulders.
Kullanıcı Intermediate seviyesinde ve sadece vücut ağırlığı ile çalışmak istiyor. Ona hangi egzersizleri önerirsin?
Egzersiz Adı: Hyperextension - Gethin Variation Kas Grubu: Lower Back Ekipman: Body Only Zorluk Seviyesi: Intermediate
The back extension is an exercise used to build lower back strength that also targets the hamstrings and glutes. It is often performed on a 45-degree bench with the feet anchored. Unweighted back extensions are often performed for high reps, such as 15-20 reps or more, but the movement can also be performed with added weight in lower rep ranges, such as 8-12 reps per set.
Kullanıcı spor salonunda çalışıyor ve haftada 1 gün Abdominals odaklı antrenman yapmak istiyor. Nasıl bir program oluşturabilirsin?
Egzersiz Adı: Exercise Ball Cable Crunch - Gethin Variation Kas Grubu: Abdominals Ekipman: Cable Zorluk Seviyesi: Intermediate
The exercise ball crunch is a popular gym exercise targeting the abdominals. Unlike crunches on the floor or a bench, by using a ball, you can increase the range of motion and both stretch and contract the abs on every rep. The ball crunch can be performed for low reps with a slower tempo, focusing on a hard contraction, or for higher reps.
Kullanıcı Intermediate seviyesinde ve sadece vücut ağırlığı ile çalışmak istiyor. Ona hangi egzersizleri önerirsin?
Egzersiz Adı: Total Fitness Spider Lunge Kas Grubu: Quadriceps Ekipman: Body Only Zorluk Seviyesi: Intermediate
The spider lunge stretch is a lower-body stretch targeting the hips, groin, and quads. It can be part of a dynamic warm-up or mobility work performed anytime.
Kullanıcı Body Only kullanarak çalışmak istiyor ve Abdominals kas grubunu geliştirmek istiyor. Hangi egzersizleri önerirsin?
Egzersiz Adı: Knee up-down Kas Grubu: Abdominals Ekipman: Body Only Zorluk Seviyesi: Intermediate
The knee up-down is a bodyweight exercise that mimics getting up and down from a kneeling position on the floor. It combines the low position of a squat with lunges, bringing some of the benefits of both. It can be done for time or reps as part of a dynamic warm-up or as part of a bodyweight circuit or workout.
Kullanıcı Dumbbell kullanarak çalışmak istiyor ve Chest kas grubunu geliştirmek istiyor. Hangi egzersizleri önerirsin?
Egzersiz Adı: Decline dumbbell fly and press Kas Grubu: Chest Ekipman: Dumbbell Zorluk Seviyesi: Intermediate
The decline dumbbell fly and press is a dumbbell complex that targets the chest muscles, particularly the lower pecs. By alternating the single-joint fly with the multijoint press, you get the benefits of both and put serious stress on the chest muscles even with relatively light weight. Because the fly will be the limiting factor in weight selection, this pairing is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training.
Başlangıç seviyesinde bir kullanıcı için Shoulders kas grubunu hedef alan temel egzersizler nelerdir?
Egzersiz Adı: Behind-the-head push-press Kas Grubu: Shoulders Ekipman: Barbell Zorluk Seviyesi: Intermediate
The behind-the-head push-press is an overhead press variation in which the barbell starts in the back rack position and is pushed overhead with assistance from the lower body. It is most often seen in training for Olympic weightlifting. It can be part of a barbell complex or performed for low reps focusing on power and movement quality.
Kullanıcı Machine ekipmanı ile tüm vücudu çalıştırmak istiyor. Haftalık bir program hazırlar mısın?
Egzersiz Adı: Assist machine triceps push-down Kas Grubu: Triceps Ekipman: Machine Zorluk Seviyesi: Intermediate
The assist machine triceps push-down is a triceps-focused exercise that is performed on an assisted pull-up or dip station. It is performed by pressing downward on the knee pad of the machine, against the resistance of the weight. It approximates the motion of a triceps cable rope push-down, but with open hands. This variation is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or arm-focused training.
Kullanıcı Intermediate seviyesinde, haftada 2 gün antrenman yapabiliyor ve hedefi Güçlenme. Ona nasıl bir antrenman programı önerirsin?
Egzersiz Adı: Exercise ball pike Kas Grubu: Abdominals Ekipman: Exercise Ball Zorluk Seviyesi: Intermediate
The exercise ball pike is a challenging move that targets the core. It involves thrusting the hips into full flexion over a ball, then extending out to a foot-elevated plank with the feet on the ball. It's a challenging move from a strength perspective, but also for balance. It can be the centerpiece of an ab workout or go along with other body weight or ball movements in an ab circuit.
Kullanıcı Intermediate seviyesinde ve sadece vücut ağırlığı ile çalışmak istiyor. Ona hangi egzersizleri önerirsin?
Egzersiz Adı: High knees sprawl drill Kas Grubu: Quadriceps Ekipman: Body Only Zorluk Seviyesi: Intermediate
The high knees sprawl drill is a full-body, cardio and strength-focused exercise. It can be performed for reps or time in a fast-paced circuit or other workout.
Kullanıcı Intermediate seviyesinde, haftada 3 gün antrenman yapabiliyor ve hedefi Kas kazanımı. Ona nasıl bir antrenman programı önerirsin?
Egzersiz Adı: Lunge kick Kas Grubu: Glutes Ekipman: Body Only Zorluk Seviyesi: Intermediate
The lunge kick is a lower-body, cardio-based exercise performed at a high intensity. It includes a kick of the front leg to make the movement more powerful. It can be performed either for time or reps and is a great inclusion in a fat-loss or athleticism-focused circuit workout.
Kullanıcının seviyesi Intermediate, hedefi Yağ yakımı ve evde çalışıyor. Ekipmanı Cable. Buna uygun bir antrenman planı hazırlar mısın?
Egzersiz Adı: Standing Biceps Cable Curl Kas Grubu: Biceps Ekipman: Cable Zorluk Seviyesi: Intermediate
The cable straight-bar biceps curl takes a classic bodybuilding exercise, the standing barbell curl, and replaces the barbell with a handle attached to a cable. This is a common burnout move performed for moderate to high reps, such as 8-12 reps per set, as part of an upper-body or arm-focused workout.
Kullanıcı Intermediate seviyesinde, haftada 3 gün antrenman yapabiliyor ve hedefi Güçlenme. Ona nasıl bir antrenman programı önerirsin?
Egzersiz Adı: FYR Push-Up Kas Grubu: Chest Ekipman: Body Only Zorluk Seviyesi: Intermediate
The push-up is a popular bodyweight exercise that is commonly used in military and tactical physical fitness tests. It’s a classic movement to build upper-body muscle and strength, emphasizing the chest, triceps, and shoulders, but also working the upper back and core.
Kullanıcı Cable ekipmanı ile tüm vücudu çalıştırmak istiyor. Haftalık bir program hazırlar mısın?
Egzersiz Adı: High-cable standing row Kas Grubu: Lats Ekipman: Cable Zorluk Seviyesi: Intermediate
The high-cable standing row is an exercise targeting the lats. The high position allows for more engagement of the upper back, as well, specifically the rhomboids and teres major.
Kullanıcı Other kullanarak çalışmak istiyor ve Forearms kas grubunu geliştirmek istiyor. Hangi egzersizleri önerirsin?
Egzersiz Adı: Dumbbell farmer's walk Kas Grubu: Forearms Ekipman: Other Zorluk Seviyesi: Intermediate
The dumbbell farmer's walk is an exercise with roots in competitive strongman training, but which is also popular in CrossFit and functional training. It can be a challenging finisher to any workout, or work well in fat-loss circuit training or as an accessory movement to heavy lifts like the deadlift.
Kullanıcı Body Only kullanarak çalışmak istiyor ve Shoulders kas grubunu geliştirmek istiyor. Hangi egzersizleri önerirsin?
Egzersiz Adı: Bear crawl shoulder tap Kas Grubu: Shoulders Ekipman: Body Only Zorluk Seviyesi: Intermediate
The bear crawl shoulder tap is a variation of the bear crawl that involves touching the opposing shoulder while in a static bear crawl hold. It adds an extra coordination and core challenge to an already intense full-body movement that targets the cardiovascular system as well as a wide range of muscle groups. It can be done as a full-body warm-up, or as part of a bodyweight circuit or flow.
Kullanıcının antrenman hedefi Kas kazanımı, ekipmanı Body Only ve seviyesi Intermediate. Buna uygun günlük bir antrenman programı oluştur.
Egzersiz Adı: Standing Calf Raise Kas Grubu: Calves Ekipman: Body Only Zorluk Seviyesi: Intermediate
The standing calf raise is a popular movement to target the calf muscles of the lower leg, and in particular the gastrocnemius muscles. When unweighted, it is usually performed for high reps or for time.
Kullanıcı, Shoulders kas grubunu geliştirmek için Yağ yakımı hedefliyor. Ona hangi egzersizleri önerirsin?
Egzersiz Adı: Bent-over shoulder rotation Kas Grubu: Shoulders Ekipman: Exercise Ball Zorluk Seviyesi: Intermediate
The bent-over shoulder rotation is an upper-body exercise that helps strengthen the muscles around the rotator cuff for a stable shoulder joint. It is usually performed as part of a dynamic warm-up for the shoulders. It can be performed with body weight, light dumbbells or weight plates, or bands.
Bu egzersiz (Leg press calf raise) yaparken nelere dikkat edilmelidir?
Egzersiz Adı: Leg press calf raise Kas Grubu: Calves Ekipman: Machine Zorluk Seviyesi: Intermediate
The leg press calf raise is a variation of the standing calf raise performed in a leg press machine. This allows for heavy loading, but also shoulder comfort from the pads of the leg press. Calf raise variations are often performed for relatively high reps, such as 10-20 reps per set or more.
Kullanıcının seviyesi Intermediate, hedefi Güçlenme ve evde çalışıyor. Ekipmanı Body Only. Buna uygun bir antrenman planı hazırlar mısın?
Egzersiz Adı: Decline leg lift with twist Kas Grubu: Abdominals Ekipman: Body Only Zorluk Seviyesi: Intermediate
The decline leg lift with twist is a bodyweight core exercise targeting the obliques and rectus abdominis or "six-pack" muscles, particularly the lower abs. It can be performed for time or for reps as part of the core-focused portion of any workout or circuit.
Bu egzersiz (Weighted Crunch - Gethin Variation) yaparken nelere dikkat edilmelidir?
Egzersiz Adı: Weighted Crunch - Gethin Variation Kas Grubu: Abdominals Ekipman: Other Zorluk Seviyesi: Intermediate
The weighted sit-up is a more difficult version of a highly popular abdominal movement. The simple addition of a weight makes the sit-up far more difficult, providing a different stimulus to the core during training and helping build strong abs.
Kullanıcı Intermediate seviyesinde, haftada 2 gün antrenman yapabiliyor ve hedefi Yağ yakımı. Ona nasıl bir antrenman programı önerirsin?
Egzersiz Adı: Single-dumbbell front raise Kas Grubu: Shoulders Ekipman: Dumbbell Zorluk Seviyesi: Intermediate
The single-dumbbell front raise is an isolation movement that targets the shoulders. In particular, it focuses on the anterior or front head of the deltoid muscles. By performing it with one dumbbell at a time, you can focus on each shoulder muscle independently and try to address muscular imbalances between shoulders. This movement is usually performed for moderate to high reps, at least 8-12 reps per set, as part of an upper-body or shoulder-focused workout.
Kullanıcı Cable ekipmanı ile tüm vücudu çalıştırmak istiyor. Haftalık bir program hazırlar mısın?
Egzersiz Adı: Standing cable high-to-low twist Kas Grubu: Abdominals Ekipman: Cable Zorluk Seviyesi: Intermediate
The standing cable high-to-low twist is a core exercise targeting the lower abdominals and the obliques. Take care to perform it with control, as opposed to violent twisting which can injure the back. It is usually performed for moderate to high reps, at least 8-15 per side, as part of the core-focused portion of a workout.
Başlangıç seviyesinde bir kullanıcı için Triceps kas grubunu hedef alan temel egzersizler nelerdir?
Egzersiz Adı: UP Triceps Extension Straight-Bar Push-Down Kas Grubu: Triceps Ekipman: Cable Zorluk Seviyesi: Intermediate
The cable straight-bar push-down is a popular gym exercise for targeting the triceps. It is usually performed for moderate to high reps, such as 8-12 reps or more per set, as part of an upper-body or arm-focused workout.
Kullanıcı Barbell kullanarak çalışmak istiyor ve Lower Back kas grubunu geliştirmek istiyor. Hangi egzersizleri önerirsin?
Egzersiz Adı: Deadlift - Gethin Variation Kas Grubu: Lower Back Ekipman: Barbell Zorluk Seviyesi: Intermediate
The barbell deadlift is a compound exercise used to develop overall strength and size in the posterior chain. It is a competition lift in the sport of powerlifting, but is also considered a classic benchmark of overall strength. When performed with the hands outside the knees, it is often called a "conventional" deadlift. When the feet are wide and the hands are inside the knees, it is a sumo deadlift.
Kullanıcı spor salonunda çalışıyor ve haftada 7 gün Lats odaklı antrenman yapmak istiyor. Nasıl bir program oluşturabilirsin?
Egzersiz Adı: Shotgun row Kas Grubu: Lats Ekipman: Cable Zorluk Seviyesi: Intermediate
The shotgun row is a single-arm row variation utilizing a cable stack in a staggered stance. It targets the muscles of the middle back, like the lats (latissimus dorsi) and rhomboids, but also the core. It is usually performed for moderate to high-reps, at least 8-15 reps per set, in the later stages of a back or upper-body workout.
Bu egzersiz (Hack Squat) yaparken nelere dikkat edilmelidir?
Egzersiz Adı: Hack Squat Kas Grubu: Quadriceps Ekipman: Barbell Zorluk Seviyesi: Intermediate
The hack squat is a machine-based exercise that targets the muscles of the legs, particularly the quadriceps. It is often used as an accessory for squats, but can also be the main lower-body movement in a workout. It is often performed for moderate to high reps, such as 8-12 reps per set or more.
Kullanıcı Other kullanarak çalışmak istiyor ve Quadriceps kas grubunu geliştirmek istiyor. Hangi egzersizleri önerirsin?
Egzersiz Adı: Hex-bar deadlift Kas Grubu: Quadriceps Ekipman: Other Zorluk Seviyesi: Intermediate
The hex bar deadlift is a variety of deadlift performed in a hexagonal barbell also known as a trap bar. The bar is held with a parallel (palms in) grip outside of the legs. It is biomechanically different from a barbell deadlift in that it lines up with a lifter's center of gravity, rather than placing the weight in front of their body. It activates all of the same muscle groups as conventional or sumo deadlifts, including the glutes, quads, hamstrings, lower back, lats, upper back, and grip.
Kullanıcı Dumbbell ekipmanı ile tüm vücudu çalıştırmak istiyor. Haftalık bir program hazırlar mısın?
Egzersiz Adı: Suitcase Dumbbell Carry Kas Grubu: Forearms Ekipman: Dumbbell Zorluk Seviyesi: Intermediate
The dumbbell suitcase carry is similar to a dumbbell farmer’s carry, but only uses one dumbbell rather than two. This simple change provides a significant challenge to the abdominal muscles. It can be a challenging finisher to any workout, or work well in fat-loss circuit training or as an accessory movement to heavy lifts like the deadlift.
Kullanıcı Intermediate seviyesinde ve sadece vücut ağırlığı ile çalışmak istiyor. Ona hangi egzersizleri önerirsin?
Egzersiz Adı: Elbow-to-knee crunch Kas Grubu: Abdominals Ekipman: Body Only Zorluk Seviyesi: Intermediate
The elbow-to-knee crunch is a bodyweight exercise targeting the ab muscles, the obliques and rectus abdominis or "six-pack" muscles in particular. It can be performed for time or reps as part of the ab-focused portion of any workout.
Kullanıcı Intermediate seviyesinde, haftada 3 gün antrenman yapabiliyor ve hedefi Dayanıklılık artırma. Ona nasıl bir antrenman programı önerirsin?
Egzersiz Adı: Single-arm dumbbell preacher curl Kas Grubu: Biceps Ekipman: Dumbbell Zorluk Seviyesi: Intermediate
The single-arm dumbbell preacher curl is an exercise that focuses on building the biceps, particularly the biceps peak. Most people will go light on this movement, performing it for moderate to high reps as part of an upper-body or arms-focused workout.
Kullanıcı, Triceps kas grubunu geliştirmek için Kas kazanımı hedefliyor. Ona hangi egzersizleri önerirsin?
Egzersiz Adı: Ring dip Kas Grubu: Triceps Ekipman: Body Only Zorluk Seviyesi: Intermediate
The ring dip is an upper-body strength exercise performed on gymnastic rings. It targets the muscles of the chest, triceps, and shoulders, but is also quite taxing to the core. It is generally considered to be more difficult than dips performed on parallel bars. It is common in gymnastics training and CrossFit workouts, but is also a simple way to make dips more challenging for any strength athlete.
Kullanıcı spor salonunda çalışıyor ve haftada 1 gün Lower Back odaklı antrenman yapmak istiyor. Nasıl bir program oluşturabilirsin?
Egzersiz Adı: Exercise ball weighted hyperextension Kas Grubu: Lower Back Ekipman: Exercise Ball Zorluk Seviyesi: Beginner
The exercise ball weighted hyperextension is an exercise that strengthens the lower back. If balance is an issue, have someone hold your feet.
Kullanıcının antrenman hedefi Yağ yakımı, ekipmanı Body Only ve seviyesi Intermediate. Buna uygun günlük bir antrenman programı oluştur.
Egzersiz Adı: Lower Back Stretch - Yates Variation Kas Grubu: Lower Back Ekipman: Body Only Zorluk Seviyesi: Intermediate
The lying cross-over lower back stretch is a simple bodyweight stretch targeting the lower back, hips, and torso. It involves rotating the legs while lying flat on the back. It is commonly included in dynamic warm-ups, but can also be performed as full-body mobility work anytime.
Kullanıcı Kettlebells kullanarak çalışmak istiyor ve Middle Back kas grubunu geliştirmek istiyor. Hangi egzersizleri önerirsin?
Egzersiz Adı: Kettlebell alternating renegade row Kas Grubu: Middle Back Ekipman: Kettlebells Zorluk Seviyesi: Intermediate
The kettlebell alternating renegade row combines rowing and core training into a single difficult movement. It's popular in time-efficient strength and muscle-building workouts, as well as in circuit-style training.
Kullanıcı Intermediate seviyesinde ve sadece vücut ağırlığı ile çalışmak istiyor. Ona hangi egzersizleri önerirsin?
Egzersiz Adı: Cable Cross-Over - Gethin Variation Kas Grubu: Chest Ekipman: Cable Zorluk Seviyesi: Intermediate
The cable cross-over is an isolation movement that uses a cable stack to build bigger and stronger pectoral muscles. Since it's done using adjustable pulleys, you can target different parts of your chest by setting the pulleys at different levels. It is common in upper body and chest-focused muscle-building workouts, often as a pre-exhaust at the beginning of a workout, or a finishing movement at the end. It is often in combination with other presses or flyes to target the chest from different angles.
Kullanıcı spor salonunda çalışıyor ve haftada 3 gün Middle Back odaklı antrenman yapmak istiyor. Nasıl bir program oluşturabilirsin?
Egzersiz Adı: One-Arm Long Bar Row Kas Grubu: Middle Back Ekipman: Barbell Zorluk Seviyesi: Intermediate
The single-arm landmine bent-over row is a barbell exercise focused on the muscles of the middle back, such as the lats (latissimus dorsi) and rhomboids. It also targets the biceps and grip. It utilizes a landmine device which anchors one end of the barbell near the ground, but could also be approximated by placing the barbell in the corner of a room.
Kullanıcı Machine kullanarak çalışmak istiyor ve Biceps kas grubunu geliştirmek istiyor. Hangi egzersizleri önerirsin?
Egzersiz Adı: Single-arm machine preacher curl Kas Grubu: Biceps Ekipman: Machine Zorluk Seviyesi: Intermediate
The single-arm machine preacher curl is a popular exercise to build size and strength in the biceps. It approximates the motion of a free-weight preacher curl, but uses a selectorized weight stack or plate-loaded machine. Many such machines offer different grips and grip widths. Machine biceps curls are often done for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or arm-focused portion of a workout.
Başlangıç seviyesinde bir kullanıcı için Middle Back kas grubunu hedef alan temel egzersizler nelerdir?
Egzersiz Adı: Kettlebell bent-over row to clean Kas Grubu: Middle Back Ekipman: Kettlebells Zorluk Seviyesi: Intermediate
The kettlebell bent-over row to clean is a combination kettlebell exercise that targets many of the muscles of the upper body including the lats (latissimus dorsi), biceps, shoulders, and core. It also strengthens and trains power output of the lower body. It can be done for reps or for time as a strength or muscle-focused complex, or in circuit-style training for conditioning or fat loss.
Kullanıcının antrenman hedefi Kas kazanımı, ekipmanı Barbell ve seviyesi Intermediate. Buna uygun günlük bir antrenman programı oluştur.
Egzersiz Adı: Bench press Kas Grubu: Chest Ekipman: Barbell Zorluk Seviyesi: Intermediate
The bench press is a popular barbell exercise that builds strength and muscle in the chest, triceps, and shoulders. It is a popular way to measure overall upper-body strength, and is contested in the sport of powerlifting. When many people think of lifting, the bench press is often the first exercise that comes to mind. It can be performed for low reps for strength, higher reps for muscle, or for higher reps to build or measure strength endurance, like in the 225-pound bench press rep test in the NFL combine.
Bu egzersiz (Seated wide-grip curl to close-grip curl) yaparken nelere dikkat edilmelidir?
Egzersiz Adı: Seated wide-grip curl to close-grip curl Kas Grubu: Biceps Ekipman: Barbell Zorluk Seviyesi: Beginner
The seated wide-grip curl to close-grip curl is a variation on the classic seated dumbbell curl. It is thought that wide-grip curls target the inner head of the biceps more, while close-grip curls target the outer head or peak. This variation allows you to get the benefits of both.
Kullanıcının antrenman hedefi Yağ yakımı, ekipmanı Dumbbell ve seviyesi Intermediate. Buna uygun günlük bir antrenman programı oluştur.
Egzersiz Adı: Dumbbell front raise Kas Grubu: Shoulders Ekipman: Dumbbell Zorluk Seviyesi: Intermediate
The dumbbell front raise is a single-joint exercise targeting the shoulder muscles, particularly the front or anterior deltoids. It is usually performed for moderate to high reps, at least 8-12 reps per set, as part of an upper-body or shoulder-focused workout.
Kullanıcının seviyesi Intermediate, hedefi Kas kazanımı ve evde çalışıyor. Ekipmanı Dumbbell. Buna uygun bir antrenman planı hazırlar mısın?
Egzersiz Adı: Straight-arm dumbbell pull-over Kas Grubu: Chest Ekipman: Dumbbell Zorluk Seviyesi: Intermediate
The straight-arm dumbbell pull-over is an exercise that targets the muscles of the pecs, lats, and serratus anterior muscles. Performing this movement with straight arms makes it more difficult, increases the stretch on the serratus muscles and lats, and forces the core to work harder. Old-school bodybuilders would perform pull-overs with light weights for sets of 20 between sets of heavy 20-rep squats, but they are more popular today in moderate rep ranges, such as 8-12 reps per set, as part of an upper-body workout.
Kullanıcı Machine ekipmanı ile tüm vücudu çalıştırmak istiyor. Haftalık bir program hazırlar mısın?
Egzersiz Adı: Leg press- Kas Grubu: Quadriceps Ekipman: Machine Zorluk Seviyesi: Intermediate
The leg press is a machine exercise targeting the leg muscles, including the quads, glutes, and hamstrings. It's a favorite among lifters who prefer the seated position to standing with a load on the spine. The leg press is often used as an accessory for squats or deadlifts, but can also be the main lower-body movement in a workout. It is often performed for moderate to high reps, such as 8-12 reps per set or more.
Kullanıcı, Triceps kas grubunu geliştirmek için Yağ yakımı hedefliyor. Ona hangi egzersizleri önerirsin?
Egzersiz Adı: Overhead Machine Triceps Extension - Gethin Variation Kas Grubu: Triceps Ekipman: Machine Zorluk Seviyesi: Intermediate
The machine triceps extension is an isolation exercise targeting the tricep muscles.
Kullanıcı Intermediate seviyesinde, haftada 4 gün antrenman yapabiliyor ve hedefi Dayanıklılık artırma. Ona nasıl bir antrenman programı önerirsin?
Egzersiz Adı: Exercise ball crunch Kas Grubu: Abdominals Ekipman: Exercise Ball Zorluk Seviyesi: Intermediate
The exercise ball crunch is a popular gym exercise targeting the abdominals. Unlike crunches on the floor or a bench, by using a ball you can increase the range of motion and both stretch and contract the abs on every rep. The ball crunch can be performed for low reps with a slower tempo focusing on a hard contraction, or for higher reps.
Kullanıcı Body Only ekipmanı ile tüm vücudu çalıştırmak istiyor. Haftalık bir program hazırlar mısın?
Egzersiz Adı: Side plank lateral raise Kas Grubu: Abdominals Ekipman: Body Only Zorluk Seviyesi: Intermediate
The side plank lateral raise is an exercise that combines an isometric side plank hold with a dumbbell raise to target both the core and the shoulders. You probably won't be able to use much weight without disrupting your balance, but even at light weight, this is a movement that can help address multiple muscle groups in a time-efficient workout.
Kullanıcı Intermediate seviyesinde ve sadece vücut ağırlığı ile çalışmak istiyor. Ona hangi egzersizleri önerirsin?
Egzersiz Adı: Total Fitness Close-Grip Dumbbell Press Kas Grubu: Triceps Ekipman: Dumbbell Zorluk Seviyesi: Intermediate
The close-grip dumbbell bench press puts a spin on a mainstay of workout enthusiasts worldwide. It’s a classic move for building a bigger, stronger chest. The difference here is that the dumbbells are held closer together.
Kullanıcı Intermediate seviyesinde, haftada 3 gün antrenman yapabiliyor ve hedefi Güçlenme. Ona nasıl bir antrenman programı önerirsin?
Egzersiz Adı: Waiter's carry Kas Grubu: Shoulders Ekipman: Other Zorluk Seviyesi: Intermediate
The waiter's carry is a type of loaded carry that targets the core, shoulders, and upper back. A weight is raised overhead with a single arm before the lifter begins walking in that position. It resembles a waiter carrying a tray overhead—hence the name. It can be performed for time or distance.
Kullanıcı Intermediate seviyesinde, haftada 2 gün antrenman yapabiliyor ve hedefi Yağ yakımı. Ona nasıl bir antrenman programı önerirsin?
Egzersiz Adı: Ab wheel roll-out Kas Grubu: Abdominals Ekipman: Body Only Zorluk Seviyesi: Intermediate
The ab wheel roll-out is an exercise targeting the abdominals using an inexpensive wheel device with a handle on either side. Many trainers and strength coaches claim it's one of the best exercises for developing strength in the midsection. Beginners may have to start with a limited range of motion or just wheel planks.
Başlangıç seviyesinde bir kullanıcı için Chest kas grubunu hedef alan temel egzersizler nelerdir?
Egzersiz Adı: Decline dumbbell bench press Kas Grubu: Chest Ekipman: Dumbbell Zorluk Seviyesi: Intermediate
The decline dumbbell bench press is a popular upper-body exercise targeting the lower pectoral muscles. While it can be a strength-focused movement, it is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training.
Bu egzersiz (Single-arm kettlebell front squat) yaparken nelere dikkat edilmelidir?
Egzersiz Adı: Single-arm kettlebell front squat Kas Grubu: Quadriceps Ekipman: Kettlebells Zorluk Seviyesi: Intermediate
The single-arm kettlebell front squat is a popular kettlebell movement performed while holding a single kettlebell in the front-racked position. It targets the muscles of the lower body dynamically, and the muscles of the upper back and core isometrically. It can be trained in traditional strength or muscle-building rep ranges, in circuit or fat-loss training, or as part of a kettlebell combination or complex.
Kullanıcı Medicine Ball ekipmanı ile tüm vücudu çalıştırmak istiyor. Haftalık bir program hazırlar mısın?
Egzersiz Adı: Exercise ball roll-out Kas Grubu: Abdominals Ekipman: Medicine Ball Zorluk Seviyesi: Intermediate
The exercise ball roll-out is an exercise that strengthens the core, shoulders and upper- back muscles. It starts in a plank-style position, with the arms resting on a ball. Then, roll the ball out in front of you as far as you can while maintaining a strong, neutral spinal position. The lack of stability from the ball increases the degree of difficulty. This is a difficult movement, and beginners may need to use a limited range of motion.
Başlangıç seviyesinde bir kullanıcı için Hamstrings kas grubunu hedef alan temel egzersizler nelerdir?
Egzersiz Adı: Stiff-Legged Dumbbell Deadlift Kas Grubu: Hamstrings Ekipman: Dumbbell Zorluk Seviyesi: Intermediate
The dumbbell stiff-legged deadlift targets the hamstrings, glutes, low and upper back, as well as the core. The purpose of the stiff-legged, as opposed to Romanian deadlift with slightly bent knees, is to engage the hamstrings and low back to an even greater degree.
Kullanıcı spor salonunda çalışıyor ve haftada 7 gün Quadriceps odaklı antrenman yapmak istiyor. Nasıl bir program oluşturabilirsin?
Egzersiz Adı: Kneeling hip flexor stretch Kas Grubu: Quadriceps Ekipman: Body Only Zorluk Seviyesi: Intermediate
The kneeling hip flexor stretch is a stretch targeting greater flexibility in the front side of the hips. It targets a chronically tight muscle group and is often performed as part of a dynamic warm-up, a cool-down, or as recovery work after training.
Kullanıcı Medicine Ball ekipmanı ile tüm vücudu çalıştırmak istiyor. Haftalık bir program hazırlar mısın?
Egzersiz Adı: Medicine ball duck walk Kas Grubu: Glutes Ekipman: Medicine Ball Zorluk Seviyesi: Intermediate
The medicine ball duck walk is a dynamic medicine ball movement that challenges both the upper and lower body, while also elevating the heart rate. It's a great movement to include in medicine ball or bodyweight circuit training to increase fatigue and burn serious calories while hammering the muscles of the legs.
Kullanıcı Barbell kullanarak çalışmak istiyor ve Chest kas grubunu geliştirmek istiyor. Hangi egzersizleri önerirsin?
Egzersiz Adı: Barbell Incline Bench Press Medium-Grip Kas Grubu: Chest Ekipman: Barbell Zorluk Seviyesi: Intermediate
The incline bench press is an upper body compound movement that targets the upper chest.
Kullanıcı Intermediate seviyesinde ve sadece vücut ağırlığı ile çalışmak istiyor. Ona hangi egzersizleri önerirsin?
Egzersiz Adı: Shin hug Kas Grubu: Abdominals Ekipman: Body Only Zorluk Seviyesi: Intermediate
The shin hug is a bodyweight exercise focused on the muscles of the core. It shares characteristics with V-ups and crunches, but finishes with the ribs touching the thighs. It can be performed for time or for reps as part of the ab-focused portion of any workout.
Başlangıç seviyesinde bir kullanıcı için Quadriceps kas grubunu hedef alan temel egzersizler nelerdir?
Egzersiz Adı: UP Single-Leg Press Kas Grubu: Quadriceps Ekipman: Machine Zorluk Seviyesi: Intermediate
The single-leg leg press is an exercise targeting the quadriceps one leg at a time. Many lifters prefer the leg press to squatting for several reasons, including the perception that it’s safer for the spine.
Kullanıcı Intermediate seviyesinde, haftada 5 gün antrenman yapabiliyor ve hedefi Dayanıklılık artırma. Ona nasıl bir antrenman programı önerirsin?
Egzersiz Adı: Iron cross stretch Kas Grubu: Lats Ekipman: Body Only Zorluk Seviyesi: Intermediate
The iron cross stretch is a bodyweight stretch that focuses on hip and thoracic spine mobility.
Kullanıcı, Biceps kas grubunu geliştirmek için Güçlenme hedefliyor. Ona hangi egzersizleri önerirsin?
Egzersiz Adı: Seated dumbbell biceps curl Kas Grubu: Biceps Ekipman: Dumbbell Zorluk Seviyesi: Intermediate
The seated dumbbell biceps curl is a popular exercise for building bigger biceps. While curls can effectively be performed standing as well, performing them seated can enforce strict form and perhaps boost the mind-muscle connection. Like most curl variations, these are usually performed for moderate to high reps, such as 8-12 reps per set or more.
Kullanıcı Intermediate seviyesinde ve sadece vücut ağırlığı ile çalışmak istiyor. Ona hangi egzersizleri önerirsin?
Egzersiz Adı: Burpee tuck jump Kas Grubu: Quadriceps Ekipman: Body Only Zorluk Seviyesi: Intermediate
The burpee tuck jump is an explosive version of the burpee exercise that adds a tuck jump to the top of each rep. It can be performed for time or reps in any fat-loss or athleticism-focused circuit or workout.
Kullanıcı Machine ekipmanı ile tüm vücudu çalıştırmak istiyor. Haftalık bir program hazırlar mısın?
Egzersiz Adı: Smith machine behind-the-back shrug Kas Grubu: Traps Ekipman: Machine Zorluk Seviyesi: Intermediate
The Smith machine behind-the-back shrug is an upper-body exercise targeting the traps (trapezius muscles). It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of shoulder or trap-focused training.
Bu egzersiz (Decline dumbbell chest fly) yaparken nelere dikkat edilmelidir?
Egzersiz Adı: Decline dumbbell chest fly Kas Grubu: Middle Back Ekipman: Dumbbell Zorluk Seviyesi: Intermediate
The decline dumbbell chest fly is an upper-body exercise targeting the muscles of the chest, particularly the lower chest. It will require less weight than a decline press, which makes it a great hypertrophy exercise with high reps. Fly variations are usually performed for moderate to high reps, such as 8-12 reps per set or more.
Kullanıcı Intermediate seviyesinde, haftada 5 gün antrenman yapabiliyor ve hedefi Güçlenme. Ona nasıl bir antrenman programı önerirsin?
Egzersiz Adı: Arnold press Kas Grubu: Shoulders Ekipman: Dumbbell Zorluk Seviyesi: Intermediate
Named after the iconic bodybuilder and movie star, the Arnold press adds rotation to a classic shoulder press. It allows the hands to rotate naturally, while also hitting all three heads of the deltoids in one motion. It is usually performed for moderate to high reps, such as 8-12 reps or more, as part of the upper-body or shoulder-focused portion of a workout.
Bu egzersiz (Hand Stand Push-Up) yaparken nelere dikkat edilmelidir?
Egzersiz Adı: Hand Stand Push-Up Kas Grubu: Shoulders Ekipman: Body Only Zorluk Seviyesi: Intermediate
The handstand push-up is an exercise targeting the shoulders, although other muscles assist in the completion of the reps. It is common in both CrossFit workouts and advanced bodyweight or calisthenics training. Given the degree of difficulty, beginners will want to progress to this move.
Kullanıcı, Chest kas grubunu geliştirmek için Yağ yakımı hedefliyor. Ona hangi egzersizleri önerirsin?
Egzersiz Adı: Close-grip bench press Kas Grubu: Chest Ekipman: Barbell Zorluk Seviyesi: Intermediate
The close-grip bench press is a popular exercise targeting the triceps and chest. The main difference between this exercise and the standard bench press is that the hands and elbows are placed closer together, which places more of an emphasis on the triceps. The close-grip bench press is often used as an accessory movement for the traditional bench press, or as a triceps builder for arm training. Similar to the bench press, it can be trained in low reps for strength or higher reps for muscle or strength endurance.
Kullanıcı, Triceps kas grubunu geliştirmek için Güçlenme hedefliyor. Ona hangi egzersizleri önerirsin?
Egzersiz Adı: Paul Carter Overhead Rope Triceps Extension Kas Grubu: Triceps Ekipman: Cable Zorluk Seviyesi: Intermediate
The rope overhead triceps extension is a single-joint exercise focused on the triceps and using a cable stack with a rope handle. The overhead position targets the long head of the triceps in particular. Many lifters save this move for last in their triceps workout, performing it for moderate to high reps, like at least 8-12 reps or higher.
Kullanıcı Intermediate seviyesinde ve sadece vücut ağırlığı ile çalışmak istiyor. Ona hangi egzersizleri önerirsin?
Egzersiz Adı: In-out jump squat Kas Grubu: Quadriceps Ekipman: Body Only Zorluk Seviyesi: Intermediate
The in-out jump squat is a bodyweight squat variation that alternates wide and narrow jump squats. It targets the lower-body muscles, including the quads, glutes, adductors, and hamstrings, and also provides a serious cardiovascular challenge. It can be performed for time or reps and is especially effective in a fat-loss or athleticism-focused circuit or workout.
Kullanıcı, Quadriceps kas grubunu geliştirmek için Dayanıklılık artırma hedefliyor. Ona hangi egzersizleri önerirsin?
Egzersiz Adı: Vertical jump Kas Grubu: Quadriceps Ekipman: Body Only Zorluk Seviyesi: Intermediate
The vertical jump is an explosive lower-body exercise that is a common way to measure explosive hip and lower-body strength in athletes. The more explosive you are, the higher you'll be able to jump.
Kullanıcının antrenman hedefi Yağ yakımı, ekipmanı Barbell ve seviyesi Intermediate. Buna uygun günlük bir antrenman programı oluştur.
Egzersiz Adı: King Maker Barbell Bench Press Kas Grubu: Chest Ekipman: Barbell Zorluk Seviyesi: Intermediate
The bench press is a compound exercise that builds strength and muscle in the chest and triceps. When many people think of listing, the bench press is often the first exercise that comes to mind
Kullanıcı, Quadriceps kas grubunu geliştirmek için Güçlenme hedefliyor. Ona hangi egzersizleri önerirsin?
Egzersiz Adı: Jumping Jack Kas Grubu: Quadriceps Ekipman: Body Only Zorluk Seviyesi: Intermediate
The jumping jack is a classic calisthenics exercise to improve overall conditioning. It’s one the most recognizable exercises on the planet, and it’s almost synonymous with training for military recruits. It can be done for time or reps, often in dynamic warm-ups or to mobilize the hips and shoulders.
Kullanıcı Dumbbell kullanarak çalışmak istiyor ve Triceps kas grubunu geliştirmek istiyor. Hangi egzersizleri önerirsin?
Egzersiz Adı: Double-arm triceps kick-back Kas Grubu: Triceps Ekipman: Dumbbell Zorluk Seviyesi: Intermediate
The double-arm triceps kick-back is a popular movement to increase size and strength of the triceps. It is usually performed for moderate to high reps, at least 8-12 reps, as part of an upper-body or arm-focused workout.
Kullanıcı Intermediate seviyesinde ve sadece vücut ağırlığı ile çalışmak istiyor. Ona hangi egzersizleri önerirsin?
Egzersiz Adı: Straight-Arm Pull-Down - Gethin Variation Kas Grubu: Lats Ekipman: Cable Zorluk Seviyesi: Intermediate
The straight-arm bar pull-down is a variation of the straight-arm lat pull-down performed using a cable stack machine. It can either be performed in an athletic upright stance, or slightly bent-over. It both stretches and contracts the muscles of the lats (latissimus dorsi) as well as providing additional activation to the other upper back muscles and the core. Because the triceps are also isometrically involved in the movement, it is usually performed for higher reps, like 8-15 reps or above.
Kullanıcı spor salonunda çalışıyor ve haftada 4 gün Biceps odaklı antrenman yapmak istiyor. Nasıl bir program oluşturabilirsin?
Egzersiz Adı: Banded biceps curl in squat position Kas Grubu: Biceps Ekipman: Bands Zorluk Seviyesi: Intermediate
The banded biceps curl in squat position is an exercise targeting the biceps, although it also works the core and lower body.
Bu egzersiz (EZ-Bar Curl) yaparken nelere dikkat edilmelidir?
Egzersiz Adı: EZ-Bar Curl Kas Grubu: Biceps Ekipman: E-Z Curl Bar Zorluk Seviyesi: Intermediate
The standing EZ-bar curl is an immensely popular exercise targeting the biceps. It is commonly performed for moderate to high reps as part of an upper body or arms-focused workout. Many gyms even have EZ-bars at fixed weights, allowing for easy weight changes.
Kullanıcı Body Only kullanarak çalışmak istiyor ve Quadriceps kas grubunu geliştirmek istiyor. Hangi egzersizleri önerirsin?
Egzersiz Adı: Burpee Kas Grubu: Quadriceps Ekipman: Body Only Zorluk Seviyesi: Intermediate
The burpee is a high-intensity exercise that recruits the entire body to build strength and aerobic capacity. It is common in CrossFit workouts and group fitness classes, but can also be performed for time or reps in any fat-loss or athleticism-focused circuit or workout.
Kullanıcı spor salonunda çalışıyor ve haftada 2 gün Shoulders odaklı antrenman yapmak istiyor. Nasıl bir program oluşturabilirsin?
Egzersiz Adı: Cable seated row Kas Grubu: Shoulders Ekipman: Cable Zorluk Seviyesi: Intermediate
The cable seated row is a popular exercise to train the muscles of the upper back, including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids, using a cable stack. It also targets the biceps to a lesser degree. The cable row can work well in a variety of rep ranges but is most popular in muscle-building workouts or as an accessory movement for strength workouts.
Kullanıcı Intermediate seviyesinde, haftada 3 gün antrenman yapabiliyor ve hedefi Yağ yakımı. Ona nasıl bir antrenman programı önerirsin?
Egzersiz Adı: Single-leg V-up Kas Grubu: Abdominals Ekipman: Body Only Zorluk Seviyesi: Intermediate
The single-leg V-up is a bodyweight exercise that targets the abdominals and the hip flexors, working one side of the body at a time. It can be performed for time or reps in the ab-focused portion of any workout.
Kullanıcının antrenman hedefi Güçlenme, ekipmanı Bands ve seviyesi Intermediate. Buna uygun günlük bir antrenman programı oluştur.
Egzersiz Adı: FYR Banded Plank Jack Kas Grubu: Abdominals Ekipman: Bands Zorluk Seviyesi: Intermediate
The banded plank jack is a variation on the plank that involves moving the legs in and out for repetitions. Having a band around the thighs forces the lower body to work harder, particularly the hips and glutes. The plank jack is commonly performed as part of a bodyweight circuit, or as part of a dynamic warm-up.
Bu egzersiz (Barbell stiff-legged deadlift) yaparken nelere dikkat edilmelidir?
Egzersiz Adı: Barbell stiff-legged deadlift Kas Grubu: Hamstrings Ekipman: Barbell Zorluk Seviyesi: Intermediate
The barbell stiff-legged deadlift targets the hamstrings, glutes, lower and upper back, as well as the core. It is a popular accessory movement for the deadlift, but also a muscle-building hamstring movement.
Kullanıcı spor salonunda çalışıyor ve haftada 4 gün Hamstrings odaklı antrenman yapmak istiyor. Nasıl bir program oluşturabilirsin?
Egzersiz Adı: Leg Extension - Gethin Variation Kas Grubu: Hamstrings Ekipman: Machine Zorluk Seviyesi: Intermediate
The leg extension is an isolation exercise for the quads.
Kullanıcı Barbell ekipmanı ile tüm vücudu çalıştırmak istiyor. Haftalık bir program hazırlar mısın?
Egzersiz Adı: Barbell Bulgarian split squat Kas Grubu: Quadriceps Ekipman: Barbell Zorluk Seviyesi: Intermediate
The barbell Bulgarian split squat is a single-leg exercise targeting the quads, glutes, and hamstrings. It is easier to overload with the barbell than when using dumbbells. If balance is an issue, consider using a Smith machine or holding dumbbells at your side instead.
Bu egzersiz (UP Push-up) yaparken nelere dikkat edilmelidir?
Egzersiz Adı: UP Push-up Kas Grubu: Chest Ekipman: Body Only Zorluk Seviyesi: Intermediate
The push-up is a popular bodyweight exercise that is commonly used in military and tactical physical fitness tests. It’s a classic movement to build upper-body muscle and strength, emphasizing the chest, triceps, and shoulders, but also working the upper back and core.
Kullanıcının antrenman hedefi Dayanıklılık artırma, ekipmanı Body Only ve seviyesi Intermediate. Buna uygun günlük bir antrenman programı oluştur.
Egzersiz Adı: Plank walk-out Kas Grubu: Abdominals Ekipman: Body Only Zorluk Seviyesi: Intermediate
The plank walk-out is an advanced plank variation targeting the core and shoulders. From a standing position, the lifter descends into a plank-type position but “walks” the hands forward until they are out in front of the head. This is far more challenging to the core than having the arms directly under the shoulders. Beginners will need to progress to this exercise.
Kullanıcı Beginner seviyesinde ve sadece vücut ağırlığı ile çalışmak istiyor. Ona hangi egzersizleri önerirsin?
Egzersiz Adı: Plyo push-up Kas Grubu: Chest Ekipman: Body Only Zorluk Seviyesi: Beginner
The plyo push-up is a bodyweight exercise aimed at increasing upper-body power and strength. It targets the muscles of the chest, triceps, and shoulders, and can be trained in low reps for power and strength, or higher reps for conditioning.
Kullanıcı Other ekipmanı ile tüm vücudu çalıştırmak istiyor. Haftalık bir program hazırlar mısın?
Egzersiz Adı: Smith machine inverted row Kas Grubu: Middle Back Ekipman: Other Zorluk Seviyesi: Intermediate
The Smith machine inverted row is a bodyweight exercise targeting the muscles of the lats (latissimus dorsi) and upper back, using the bar of the Smith machine to hang and pull from. You can change the bar height to customize the difficulty level and desired angle of the row. This variation is usually performed for moderate to high reps, such as 8-12 reps per set or more.
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