1
عمومی::
تمرین وزنه ازاد
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
The equipment requirements and costs associated with performing the free-weight exercises in chap- ters 9, 10, and 11 are presented in the box titled Costs for Basic and Optional Equipment later in this chapter.
For the free-weight exercises in chapters 9, 10, and 11 you'll need the following: 2 adjustable dumbbells with locks and 75 pounds (~34 kg) of weight
Some free-weight exercises, such as the barbell bench press, barbell squat, lying triceps extension, and barbell heel raise, increase your risk of injury because of the positioning of the barbell and the movement pattern.
Having a spotter help you with free-weight exercises involving barbells or dumbbells held overhead (e.g.
واژگان شبکه مترجمین ایران