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جلو بازو
AGE GROUPS Exercises 20-29 30-39 40-49 50-59 60-69 70-79 Leg extension Males lb 112.5 105.0 97.5 90.0 82.5 75.0 kg 51.0 47.6 44.2 40.8 37.4 34.0 Females lb 67.5 65.0 62.5 60.0 57.5 55.0 kg 30.6 29.5 28.3 27.2 26.1 24.9 Leg curl Males lb 112.5 105.0 97.5 90.0 82.5 75.0 kg 51.0 47.6 44.2 40.8 37.4 34.0 Females lb 67.5 65.0 62.5 60.0 57.5 55.0 kg 30.6 29.5 28.3 27.2 26.1 24.9 Leg press Males lb 240.0 220.0 200.0 180.0 160.0 140.0 kg 108.9 99.8 90.7 81.6 72.6 63.5 Females lb 165.0 150.0 135.0 120.0 110.0 100.0 kg 74.8 68.0 61.2 54.4 49.9 45.4 Chest cross Males lb 100.0 95.0 90.0 85.0 80.0 70.0 kg 45.4 43.1 40.8 38.6 36.3 31.8 Females lb 57.5 55.0 52.5 50.0 47.5 45.0 kg 26.1 24.9 23.8 22.7 21.6 20.4 Chest press Males lb 110.0 102.5 95.0 87.5 80.0 72.5 kg 49.9 46.5 43.1 39.7 36.3 32.9 Females lb 57.5 55.0 52.5 50.0 47.5 45.0 kg 26.1 24.9 23.8 22.7 21.6 20.4 Compound row Males lb 140.0 132.5 125.0 117.5 110.0 102.5 kg 63.5 60.1 56.7 53.3 49.9 46.5 Females lb 85.0 82.5 80.0 77.5 75.0 70.0 kg 38.6 37.4 36.3 35.2 34.0 31.8 Shoulder press Males lb 105.0 97.5 90.0 82.5 72.5 62.5 kg 47.6 44.2 40.8 37.4 32.9 28.3 Females lb 50.0 47.5 45.0 42.5 40.0 37.5 kg 22.7 21.6 20.4 19.3 18.1 17.0 Biceps curl Males lb 90.0 85.0 80.0 75.0 70.0 60.0 kg 40.8 38.6 36.3 34.0 31.8 27.2 Females lb 50.0 47.5 45.0 42.5 40.0 37.5 kg 22.7 21.6 20.4 19.3 18.1 17.0 (continued)
Muscle group Machine exercise Free-weight exercise Alternative exercise Front thigh (quadriceps) Leg extension Dumbbell squat or barbell squat Wall squat with exercise ball Rear thigh (hamstrings) Leg curl Dumbbell squat or barbell squat Back squat with resistance band Inner thigh (hip adductors) Hip adduction - - Outer thigh (hip abductors) Hip abduction - - Lower leg (gastrocnemius) Heel raise Dumbbell heel raise - Chest (pectoralis major) Chest crossover Dumbbell or barbell bench press Chest press with resistance band Upper back (latissimus dorsi) Pullover Dumbbell one-arm row Seated row with resistance band Shoulders (deltoids) Lateral raise Dumbbell seated press Seated shoulder press with resistance band Front arm (biceps) Biceps curl Dumbbell standing curl Biceps curl with resistance band Rear arm (triceps) Triceps extension Dumbbell overhead triceps extension Bench dip with exercise ball Low back (erector spinae) Low back extension Body-weight trunk extension - Abdominals (rectus abdominis) Abdominal flexion Body-weight trunk curl Trunk curl with exercise ball Sides (external and internal obliques) Rotary torso Twisting trunk curl Twisting trunk curl with body weight Front neck (sternocleidomastoids) Neck flexion - - Rear neck (upper trapezius) Neck extension Dumbbell or barbell shrug Shrug with resistance band Forearms (wrist flexors and extensors) Forearm flexion and extension Wrist curl and extension
For example, if you pick up the dumbbells and perform 10 biceps curls, then return the dumbbells to the rack, you have completed one set of 10 repetitions.
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