Ana Sayfa Videolu Vücut Geliştirme Hareketleri Ön Bacak Hareketleri

Ön Bacak Hareketleri

Ön Bacak (Quadriceps) Hareketleri

Barbell SquatBarbell Squat

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Hamstringsd, Gastrocnemiusd, Rectus Abdominisa, Obliquesa

Barbell Hack SquatBarbell Hack Squat

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Trapezius üst-orta, Levator Scapulae, Hamstringsd, Gastrocnemiusd, Rectus Abdominisa, Obliquesa

Barbell LungeBarbell Lunge

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Tibialis Anterior, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Obliques, Hamstringsd, Gastrocnemiusd

Barbell Rear LungeBarbell Rear Lunge

Hedef Kaslar: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Hamstringsd, Gastrocnemiusd

Barbell Side LungeBarbell Side Lunge

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Adductors, Soleus

Stabilizator: Erector Spinae, Tibialis Anterior, Gluteus Medius, Gluteus Minimus, Hamstringsd, Gastrocnemiusd

Barbell Side Split SquatBarbell Side Split Squat

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Adductors, Soleus

Stabilizator: Erector Spinae, Gluteus Medius, Gluteus Minimus, Hamstringsd, Gastrocnemiusd

Barbell Step UpBarbell Step Up

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus, Gastrocnemius2

Stabilizator: Erector Spinae, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Obliques, Hamstringsd, Gastrocnemiusd1, Rectus Abdominisa, Obliquesa

Dumbell Step UpDumbell Step Up

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus, Gastrocnemius2

Stabilizator: Erector Spinae, Trapezius üst-orta, Levator Scapulae, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Obliques Hamstringsd, Gastrocnemiusd1, Rectus Abdominisa, Obliquesa

Front SquatFront Squat

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Deltoid ant-lat, Supraspinatus, Pectoralis Major Cla, Trapezius üst-orta-alt, Levator Scapulae, Serratus Anterior, Hamstringsd, Gastrocnemiusd, Rectus Abdominisa, Obliquesa

Zerchers SquatZerchers Squat

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Deltoid ant-lat,Supraspinatus, Pectoralis Major ste-cla, Trapezius üst-orta-alt, Levator Scapulae, Serratus Anterior, Biceps Brachii, Brachialis, Brachioradialis, Hamstringsd, Gastrocnemiusd, Rectus Abdominisa, Obliquesa

Dumbell SquatDumbell Squat

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Trapezius üst-orta, Levator Scapulae, Hamstringsd, Gastrocnemiusd, Rectus Abdominisa, Obliquesa

Dumbell LungeDumbell Lunge

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Trapezius üst-orta, Levator Scapulae, Tibialis Anterior, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Obliques, Hamstringsd, Gastrocnemiusd

Walking Barbell LungeWalking Barbell Lunge

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Tibialis Anterior, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Obliques, Hamstringsd, Gastrocnemiusd

Walking Dumbell LungeWalking Dumbell Lunge

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Tibialis Anterior, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Obliques, Hamstringsd, Gastrocnemiusd

Dumbell Side LungeDumbell Side Lunge

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Adductors, Soleus

Stabilizator: Erector Spinae, Tibialis Anterior, Gluteus Medius, Gluteus Minimus, Levator Scapulae, Trapezius üst-orta, Hamstringsd, Gastrocnemiusd

Dumbell Rear LungeDumbell Rear Lunge

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Erector Spinae, Gluteus Medius, Gluteus Minimus, Levator Scapulae, Trapezius üst-alt, Quadratus Lumborum, Obliques, Hamstringsd, Gastrocnemiusd

Leg ExtensionLeg Extension

Hedef: Quadriceps

Sinerjist: –

Stabilizator: Trapezius üst-orta, Levator Scapulae

Single Leg ExtensionSingle Leg Extension

Hedef: Quadriceps

Sinerjist: –

Stabilizator: Trapezius üst-orta, Levator Scapulae

Hack SquatHack Squat

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Hamstringsd, Gastrocnemiusd

One Leg Hack SquatOne Leg Hack Squat

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Hamstringsd, Gastrocnemiusd

Leg PressLeg Press

Hedef: Quadriceps

Sinerjist: Gluteus Maximus, Adductor Magnus, Soleus

Stabilizator: Hamstringsd, Gastrocnemiusd

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