Popis svih vezbi u teretani po misicnim partijama

[bRu zLi]

Noge
Natkoljenica

* slobodni čučanj
* čučanj na smith spravi
* hack-čučanj
* nožna ekstenzija
* nožni potisak ili leg press
* iskorak ili lunges
* iskorak na klupu ili step-up
* iskorak na smith spravi
* obrnuti iskorak na smith spravi ili reverse smith lunges
* sissy čučanj

Nožni biceps (zadnja loza)

* nožni pregib ili fleksija u ležećem, sjedećem ili stojećem položaju
* fleksija sa bučicom izmedu stopala
* mrtvo dizanje bučicama ili dvoručnim utegom na ravne noge
* nožni potisak sa visoko postavljenim stopalima
* duck čučanj
* vježba dobro jutro ili good mornings u stojećem ili sjedećem položaju

Listovi

* stojeće podizanje na spravi
* sjedeće podizanje
* magareće podizanje ili donkeys
* podizanje na pete za tibialis anterior
* podizanje na leg press spravi
* stojeće podizanje na smith spravi
* stojeće unilateralno podizanje bučicom
* podizanje u čučnju na smith spravi

Grudi

* potisak na ravnoj klupi - bench press
* Potisak na ravnoj klupi bučicama
* potisak na kosoj klupi - incline bench press
* potisak na kontrakosoj klupi dvoručnim utegom
* potisak na kontrakosoj klupi bučicama
* letenje ili razvlačenje bučicama na ravnoj klupi
* letenje ili razvlačenje bučicama na kosoj klupi
* letenje ili razvlačenje bučicama na kontrakosoj klupi
* razvlačenje na cross-spravi
* pullover bučicom
* pullover dvoručnim utegom
* vježba leptir na pec-dec spravi - butterfly
* sklekovi na razboju
* sklekovi na tlu

Leđa

* mrtvo dizanje dvoručnim utegom
* veslanje u pretklonu šipkom
* veslanje u pretklonu bučicama
* jednoručno veslanje bučicom
* jednoručno veslanje kablom
* veslanje T-šipkom
* veslanje na donjoj koloturi
* vučenje na lat spravi ispred glave
* vučenje na lat spravi iza glave
* potisak na lat spravi ravnim rukama
* potisak na lat spravi ravnim rukama u pretklonu
* vučenje na lat spravi u neutralnom polozaju (dlanovi postavljeni paralelno)
* vučenje na lat spravi obrnutim hvatom
* dizanje na vratilu sa dlanovima na van ispred ili iza glave (pull-ups)
* dizanje sa dlanovima prema unutra iza ili ispred glave (chins)
* vučenje na lat spravi ravnim rukama
* pullover ravnim rukama kablom ili dvoručnim utegom

Donji deo leđa

* dobro jutro (good mornings)
* hiperekstenzija
* Hiperekstenzija pod kutom od 45 stupnjeva
* obrnuta hiperekstenzija
* mrtvo dizanje bučicama

Ramena

* potisak bučicama u sjedećem položaju
* potisak dvoručnim utegom ispred glave
* potisak dvoručnim utegom iza glave
* bradford press
* arnoldov potisak (arnold press)
* larry scott press
* odručenje bučicama sjedeći
* odručenje bučicama stojeći
* Odručenje bučicama iz ležečeg položaja
* predručenje bučicama ili kablom
* predručenje šipkom
* lateralno dizanje bučicama u pretklonu
* lateralno dizanje bučicama na kosoj klupi
* lateralno dizanje u pretklonu na cross-spravi
* Lateralno veslanje bučicama na klupi
* sjedeće razvlačenje kablom na cross spravi
* stojeće razvlačenje kablom na cross-spravi
* vučenje do brade (upright rows) dvoručnim utegom
* vučenje do brade (upright rows) kablom
* vučenje do brade (upright rows) bučicama

Ruke
Biceps

* Ležeći biceps pregib na cross spravi
* stojeći pregib šipkom
* stojeći pregib bučicama
* sjedeći pregib bučicama
* stojeći pregib kablom
* Jednoručni stojeći pregib kablom sa donje koloture
* pregib bučicama na kosoj klupi
* pregib na scott-ovoj klupi
* koncentracijski pregib bučicom u pretklonu
* koncentracijski pregib bučicom u sjedećem položaju
* hammer pregib
* obrnuti pregib bučicama, kablom ili šipkom
* 21s
* drag curl ili pregib uz tijelo
* pregib bučicama na ravnoj ili kosoj klupi
* spider pregib (na kontra strani scott klupe)
* koncentracijski pregib šipkom u sjedećem pretklonu
* stojeći pregib kablom sa gornje koloture
* stojeći pregib kablom sa donje koloture
* sjedeći pregib kablom sa donje koloture
* cruicifix pregib bučicama

Triceps

* uski bench na ravnoj klupi
* uski bench na kontra-kosoj klupi
* francuska ekstenzija bučicama
* francuska ekstenzija šipkom
* Potisak preko glave sa šipkom
* potisak na lat spravi
* obrnuti triceps potisak na lat spravi
* triceps potisak na lat spravi užetom
* ekstenzija iznad glave bučicom
* Triceps propadanje
* triceps potisak na lat spravi sa laktovima razmaknutim u stranu
* potisak preko glave na smith spravi
* ekstenzija kablom u pretklonu
* ekstenzija bučicom pretklonu

Podlaktica

* zglobni pregib bučicama
* zglobni pregib dvoručnim utegom
* unilateralni zglobni pregib kablom ili bučicom
* ulnarna fleksija
* hammer pregib
* obrnuti pregib bučicama ili šipkom
* vježbe sa wrist-rollerom u oba smjera

Trbušni mišići

* crunches ili trbušne kontracije sa podignutim nogama
* dizanje trupa na kosoj klupi
* dizanje trupa u stranu
* dizanje nogu pruženih ili savinutih koljena na ravnoj klupi
* dizanje nogu pruženih ili savinutih koljena na rimskoj klupi
* twistovi sjedeći ili stojeći
* reverse crunches ili obrnute trbušne kontrakcije

http://www.building-body.com/cjelokupan_popis_vjezbi.html
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[bRu zLi]

Kako vam se svidja jel otvarao neko link?

Ovde mozete videti sve vezbe i kako se rade!

 

[|Ne_Vazim_Se|]

Odlichno... neki jutjub linkovi vishe ne rade, ali sve se ionako lepo vidi na gifovima... super, ovo je odlichno ako neko ne zna tachno koji je pravilan pokret... mislim da si pomogao mnogima...

 

[tahuti]

Nadjoh duzu listu samo na engleskom, pa moze da se koriste ovi termini da se trazi na youtube.

Abs

Sit-Up: Bent Knee
Sit-Up: Three-Quarter — Straight Leg
Crunch: Bent Knee
Crunch: Raised Leg
Crunch: Raised Leg
Sit-Up: Jack Knife
Sit-Up: Jack Knife – Alternating
Crunch: Reverse
Sit-Up: Twist — Bent Leg
Crunch: Twist — Bent Leg, Alternate
Crunch: Side
Crunch: Scissor Kick / Twist
Sit-Up: Twist – Bent Knee
Knee Raise: Sitting
Hyperextension: Side – Partner Assist
Crunch: Decline
Sit-Up: Twist – Decline
Sit-Up (Roman Chair)
Sit-Up: Full Range (Roman Chair)
Hyperextension: Side
Sit-Up (Medicine Ball)
Sit-Up (Medicine Ball)
Sit-Up: Wall Throw (Medicine Ball)
Catch (Medicine Ball)
Pass (Medicine Ball)
Knee Raise
Knee Raise: Hanging
Leg Raise: Hanging
Side Bend (Dumbbell)
Side Bend (Cable)
Trunk Twist
Side Bend: Alternating (Barbell)
Crunch: Sitting (Machine)
Crunch: Cable
Abdominal Wheel

Arms

Biceps
Curl: Standing — Narrow Grip (Barbell)
Curl: Standing — Medium Grip (Barbell)
Curl: Standing — Narrow Reverse Grip (Barbell)
Curl: Standing — Medium Reverse Grip (Barbell)
Curl: Standing — Narrow Grip (EZ Curl Bar)
Curl: Standing — Medium Grip (EZ Curl Bar)
Curl: Sitting — Medium Grip (Preacher Bench, EZ Curl Bar)
Curl: Standing (Dumbbell)
Curl: Standing — Alternating (Dumbbell)
Curl: Sitting — Incline, Alternating (Dumbbell)
Curl: Standing — Single Arm, Concentration (Dumbbell)
Curl: Sitting — Single Arm, Concentration (Dumbbell) Curl:
Sitting — Inner Biceps (Dumbbell)
Curl: Standing — Inner Biceps (Dumbbell)
Curl: Sitting — Alternating (Dumbbell)
Curl: Sitting — Single Arm (Preacher Bench, Dumbbell)
Curl: Standing — Single Arm, Incline (Dumbbell)
Curl: Standing — Single Arm (Cable)
Curl: Standing (Cable)
Curl: Standing — Single Arm, Incline (Cable)
Curl: Standing — Single Arm (Cable)
Curl: Standing (Cable)
Curl: Sitting (Machine)

Forearms

Wrist Curl: Standing (Cable)
Wrist Curl: Standing — Reverse Grip (Cable)
Wrist Curl: Standing — Behind Back (Cable)
Wrist Curl: Standing — Behind Back (Barbell)
Wrist Curl: Standing — Behind Back (Dumbbell)
Wrist Curl: Sitting (Cable)
Wrist Curl: Sitting — Reverse Grip (Cable)
Wrist Curl: Sitting (Barbell)
Wrist Curl: Sitting — Reverse Grip (Barbell)
Wrist Curl: Sitting (Dumbbell)
Wrist Curl: Kneeling — Single Arm (Dumbbell)
Wrist Curl: Kneeling — Single Arm, Reverse Grip (Dumbbell)
Wrist Curl: Kneeling (Barbell)
Wrist Curl: Kneeling — Reverse Grip (Barbell)
Rotation: Single Arm (Dumbbell)

Hand Gripper

Wrist Curl: Standing (Wrist Roller)
Rotation: Single Arm (Thor’s Hammer)

Triceps

Kickback: Bent Over — Single Arm (Dumbbell)
Extension: Lying — Single Arm (Dumbbell)
Extension: Standing — Single Arm (Dumbbell)
Extension: Sitting — Single Arm (Dumbbell)
Extension: Standing (Dumbbell)
Extension: Sitting — Back Support (Dumbbell)
Extension / Press: Standing (Dumbbell)
Extension: Lying (Dumbbell)
Extension: Standing — Narrow Grip (Barbell)
Extension: Standing — Reverse Grip (Barbell)
Extension: Standing — Narrow Grip (EZ Curl Bar)
Extension: Lying — Narrow Grip (EZ Curl Bar)
Extension: Lying — Narrow Grip (Barbell)
Extension / Press: Lying — Narrow Grip (Barbell)
Bench Press: Reverse — Medium Grip (Barbell)
Extension: Sitting, Incline — Narrow Grip (Barbell)
Extension: Standing (Cable)
Extension: Standing (Cable)
Extension: Standing (Cable)
Extension: Sitting (Cable)
Extension: Standing — Single Arm (Cable)
Extension: Standing — Single Arm (Cable)
Extension: Standing — Single Arm (Cable)
Extension: Sitting— Single Arm (Cable)
Extension: Sitting— Single Arm (Cable)
Extension: Standing (Rope Grip)
Extension: Lying (Rope Grip)
Extension: Sitting — Single Arm, Concentration (Cable)
Dip (Machine)
Dip: Partner Assist
Dip: Assist (Machine)
Dip (Bench)
Extension: Sitting (Machine)
Extension: Sitting (Machine)
Extension: Sitting (Machine)
Extension: Leaning

Back

Lats
Pull-Over (Dumbbell)
Row: Bent Over — Single Arm (Dumbbell)
Row: Bent Over — Single Arm, Reverse Grip (Dumbbell)
Row: Bent Over (Barbell)
Row: Bent Over (T-Bar)
Pull-Up: Medium Grip
Pull-Up: Wide Grip
Pull-Up: Partner Assist
Pull-Up (V-Bar)
Pull-Up: Machine Assist
Pull-Down: Wide Grip (Cable)
Pull-Down: 45° Angle (Cable)
Pull-Down: 45° Angle — Narrow Grip (Cable)
Pull-Down: 45° Angle — Reverse Grip (Cable)
Pull-Down: Standing — Straight Arm, Narrow Grip (Cable)
Pull-Down: Standing — Straight Arm, Wide Grip (Cable)
Row (Cable)
Row: Wide Grip (Cable)
Row: Single Arm (Cable)
Row (V-Bar, Cable)
Pull-Down: 45° Angle (V-Bar, Cable)
Pull-Over (Machine)
Row: Low (Machine)
Row (Machine)
Row: High (Machine)

Low Back

Leg / Arm Lift: Alternating
Extension: Superman
Dead Lift (Dumbbell)
Dead Lift: Twisting (Dumbbell)
Dead Lift: Straight Legged (Barbell)
Dead Lift: Three Quarter (Barbell)
Dead Lift (Barbell)
Good Morning (Barbell)
Extension
Extension: Incline
Row: Stiff Arm
Extension (Machine)

Traps
Row: Upright (Dumbbell)
Row: Upright — Alternating (Dumbbell)
Row: Upright — Narrow Grip (Barbell)
Row: Upright (Machine)
Row: Upright — Narrow Grip (Cable)
Row: Upright — Single Arm (Cable / Low Pulley)
Shrug (Dumbbell)
Shrug: Medium Grip (Barbell)
Shrug: Wide Grip (Barbell)
Shrug (Machine)
Shrug: Wide Grip (Machine)
Shrug: Narrow Grip (Machine)
Shrug: Wide Grip (Machine)
Shrug (Cable)
Row: Low (Machine)

Chest

Push-Up: Incline (Medicine Ball)
Push-Up: Decline - Narrow Hands
Push-Up: Decline - Medium Hands
Push-Up: Decline - Wide Hands
Push-Up: Modified - Narrow Hands
Push-Up: Modified - Medium Hands
Push-Up: Modified - Wide Hands
Push-Up: Narrow Hands
Push-Up: Medium Hands
Push-Up: Wide Hands
Pull-Over: Straight Arms (Dumbbell)
Fly (Dumbbell)
Fly: Incline (Dumbbell)
Fly: Decline (Dumbbell)
Bench Press (Dumbbell)
Bench Press: Incline (Dumbbell)
Bench Press: Decline (Dumbbell)
Pull-Over: Straight Arms - Medium Grip (Barbell)
Pull-Over / Press: Straight Arms - Medium Grip (Barbell)
Bench Press: Narrow Grip (Barbell)
Bench Press: Medium Grip (Barbell)
Bench Press: Wide Grip (Barbell)
Bench Press: Incline - Narrow Grip (Barbell)
Bench Press: Incline - Medium Grip (Barbell)
Bench Press: Incline - Wide Grip (Barbell)
Bench Press: Decline - Narrow Grip (Barbell)
Bench Press: Decline - Medium Grip (Barbell)
Bench Press: Decline - Wide Grip (Barbell)
Bench Press (Camber Bar)
Bench Press: Incline (Camber Bar)
Bench Press: Narrow Grip (Smith Machine)
Bench Press: Medium Grip (Smith Machine)
Bench Press: Wide Grip (Smith Machine)
Bench Press: Incline - Narrow Grip (Smith Machine)
Bench Press: Incline - Medium Grip (Smith Machine)
Bench Press: Incline - Wide Grip (Smith Machine)
Bench Press: Decline - Narrow Grip (Smith Machine)
Bench Press: Decline - Medium Grip (Smith Machine)
Bench Press: Decline - Wide Grip (Smith Machine)
Bench Press (Machine)
Bench Press: Incline (Machine)
Bench Press: Decline (Machine)
Bench Press: Narrow Grip (Machine)
Bench Press: Medium Grip (Machine)
Bench Press: Wide Grip (Machine)
Fly: Lying (Cable)
Fly: Lying - Single Arm (Cable)
Fly: Incline (Cable)
Fly: Incline - Single Arm (Cable)
Fly: Standing (Cable)
Fly: Standing - Single Arm (Cable)
Fly (Machine)
Fly: Decline (Machine)

Legs

Calves
Heel Raise: Standing
Heel Raise: Standing (Barbell)
Heel Raise: Sitting (Barbell)
Heel Raise: Standing (Dumbbell)
Heel Raise: Sitting (Machine)
Heel Raise (Machine)
Heel Raise: Standing (Smith Machine)
Heel Raise: Sitting (Machine)
Heel Raise – Incline (Machine)

 

[tahuti]

Glutes/Thighs

Kick Back
Wall Sit
Back Parallel Squat (Barbell)
Parallel Squat (Dumbbell)
Full Squat: Body Weight
Back Full Squat (Barbell)
Front Full Squat (Barbell)
Full Squat (Dumbbell)
Lunge: Stationary
Lunge: Stationary (Barbell)
Back Full Squat (Smith Machine)
Lunge (Barbell)
Lunge (Dumbbell)
Lunge: Side (Barbell)
Lunge: Side (Dumbbell)
Step-Up (Barbell)
Step-Up (Dumbbell)
Parallel Squat (Hack Squat Machine)
Parallel Squat (Power Squat Machine)
Leg Press: Incline (Machine)
Full Squat (Hack Squat Machine)
Full Squat (Power Squat Machine)
Leg Press (Machine)
Leg Press: Single Leg (Machine)
Leg Extension (Machine)
Leg Extension: Single Leg (Machine)
Hip / Glute Extension: Standing — Bent Leg (Machine)
Hip / Glute Extension: Standing — Straight Leg (Machine)
Hip / Glute Flexion: Standing (Machine)
Hip / Glute Flexion: Standing (Cable)
Leg Abduction: Standing (Machine)
Leg Abduction: Sitting (Machine)
Leg Abduction: Standing (Cable)
Leg Abduction: Single Leg (Ankle Weight)
Leg Adduction: Standing (Machine)
Leg Adduction: Sitting (Machine)
Leg Adduction: Standing (Cable)
Leg Adduction: Single Leg (Ankle Weight)

Hamstrings

Leg Curl: Lying (Cable)
Leg Curl: Lying — Single Leg (Cable)
Leg Curl: Lying (Machine)
Leg Curl: Lying — Single Leg (Machine)
Leg Curl: Sitting (Machine)
Leg Curl: Sitting — Single Leg (Machine)
Leg Curl: Standing — Single Leg (Machine)
Dead Lift: Three Quarter (Barbell)

Neck

Flexion: Lying — Resist (Hand)
Extension: Lying — Resist (Hand)
Flexion: Lateral, Lying — Resist (Hand)
Extension: Lying — Resist (Towel)
Flexion: Lying — Resist (Plate)
Extension: Lying — Resist (Plate)
Flexion: Lying (Head Harness)
Extension: Standing (Head Harness)
Flexion: Standing (Cable Head Harness)
Extension: Standing (Cable Head Harness)
Flexion: Sitting (Cable Head Harness)
Extension: Sitting (Cable Head Harness)
Flexion (Machine)
Extension (Machine)
Flexion: Lateral (Machine)

Shoulders

Press: Standing (Dumbbell)
Press: Sitting (Dumbbell)
Press: Sitting — Medium Grip (Barbell)
Press: Standing — Medium Grip (Barbell)
Press: Behind Neck — Standing, Medium Grip
Press: Behind Neck — Sitting, Medium Grip (Barbell)
Press: Sitting (Machine)
Front Deltoid Press (Machine)
Front Deltoid Press (Machine)
Front Deltoid Raise: Standing (Barbell)
Front Deltoid Raise: Single Arm (Dumbbell)
Front Deltoid Raise: Standing — Single Arm (Cable)
Front Deltoid Raise: Sitting — Single Arm (Cable)
Lateral Deltoid Raise: Standing (Dumbbell)
Lateral Deltoid Raise: Sitting (Dumbbell)
Lateral Deltoid Raise (Machine)
Lateral Deltoid Raise: Standing — Single Arm (Cable)
Rear Deltoid Raise: Sitting (Dumbbell)
Rear Deltoid Raise: Lying (Dumbbell)
Rear Deltoid Raise: Standing — Single Arm (Cable)
Rear Deltoid Fly (Machine)
External Rotation: Single Arm (Dumbbell)
Internal Rotation: Single Arm (Dumbbell)
External Rotation: Single Arm (Cable)
Internal Rotation: Single Arm (Cable)

 

[tahuti]

Mali recnik

Abs, skracenica or abdominal muscles - trbusnjaci

Arms - Ruke
Biceps
Triceps
Forearms - Podlaktice
Hand Gripper - Saka stisak

Back - Ledja
Lats - Latissimus Dorsi, bolji prevod ?
Low Back - Donja Ledja
Traps - Trapezijus

Chest - grudi

Legs - Noge

Calves - Listovi
Glutes/Thighs -
Hamstring - Nozni biceps

Neck - Vrat

Shoulders - Ramena