Guia do Exercício

Protótipo · corpo 3D interativo

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Guia do Exercício — treino por músculo no corpo 3D

Peitoral

Alternating Floor Press
Around The Worlds
Barbell Bench Press - Medium Grip
Barbell Guillotine Bench Press
Barbell Incline Bench Press - Medium Grip
Bench Press - With Bands
Bent-Arm Dumbbell Pullover
Cable Chest Press
Chain Press
Chest Push from 3 point stance
Chest Push (multiple response)
Chest Push (single response)

Ombros

Alternating Cable Shoulder Press
Alternating Kettlebell Press
Anti-Gravity Press
Arnold Dumbbell Press
Back Flyes - With Bands
Backward Medicine Ball Throw
Barbell Incline Shoulder Raise
Barbell Rear Delt Row
Barbell Shoulder Press
Battling Ropes
Bradford/Rocky Presses
Cable Internal Rotation

Bíceps

Drag Curl
High Cable Curls
Alternate Hammer Curl
Alternate Incline Dumbbell Curl
Barbell Curl
Barbell Curls Lying Against An Incline
Brachialis-SMR
Cable Hammer Curls - Rope Attachment
Cable Preacher Curl
Close-Grip EZ-Bar Curl with Band
Close-Grip EZ Bar Curl
Close-Grip Standing Barbell Curl

Tríceps

Bench Dips
Bench Press - Powerlifting
Board Press
Close-Grip Barbell Bench Press
Close-Grip Dumbbell Press
Close-Grip EZ-Bar Press
Close-Grip Push-Up off of a Dumbbell
Decline Close-Grip Bench To Skull Crusher
Dip Machine
Dips - Triceps Version
Dumbbell Floor Press
Floor Press

Antebraço

Bottoms-Up Clean From The Hang Position
Farmer's Walk
Rickshaw Carry
Cable Wrist Curl
Dumbbell Lying Pronation
Dumbbell Lying Supination
Finger Curls
Kneeling Forearm Stretch
Palms-Down Dumbbell Wrist Curl Over A Bench
Palms-Down Wrist Curl Over A Bench
Palms-Up Barbell Wrist Curl Over A Bench
Palms-Up Dumbbell Wrist Curl Over A Bench

Abdômen

3/4 Sit-Up
Ab Roller
Air Bike
Barbell Ab Rollout
Barbell Rollout from Bench
Bent-Knee Hip Raise
Bottoms Up
Butt-Ups
Cable Judo Flip
Cable Russian Twists
Cocoons
Cross-Body Crunch

Dorsais

Band Assisted Pull-Up
Bent-Arm Barbell Pullover
Catch and Overhead Throw
Chin-Up
Close-Grip Front Lat Pulldown
Elevated Cable Rows
Full Range-Of-Motion Lat Pulldown
Gironda Sternum Chins
Kipping Muscle Up
Kneeling High Pulley Row
Kneeling Single-Arm High Pulley Row
Leverage Iso Row

Trapézio

Clean Shrug
Kettlebell Sumo High Pull
Smith Machine Upright Row
Snatch Shrug
Standing Dumbbell Upright Row
Upright Cable Row
Upright Row - With Bands
Barbell Shrug
Barbell Shrug Behind The Back
Cable Shrugs
Calf-Machine Shoulder Shrug
Dumbbell Shrug

Meio das costas

Bent Over Barbell Row
Bent Over One-Arm Long Bar Row
Bent Over Two-Arm Long Bar Row
Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row With Palms In
Bodyweight Mid Row
Dumbbell Incline Row
Inverted Row
Inverted Row with Straps
Leverage High Row
Lying T-Bar Row
One-Arm Dumbbell Row

Lombar

Atlas Stone Trainer
Axle Deadlift
Barbell Deadlift
Deficit Deadlift
Hyperextensions With No Hyperextension Bench
Keg Load
Pelvic Tilt Into Bridge
Rack Pull with Bands
Rack Pulls
Seated Good Mornings
Stiff Leg Barbell Good Morning
Superman

Glúteos

Barbell Glute Bridge
Barbell Hip Thrust
Flutter Kicks
Glute Kickback
Hip Extension with Bands
Hip Lift with Band
Kneeling Squat
One Knee To Chest
Physioball Hip Bridge
Pull Through
Step-up with Knee Raise
Ankle On The Knee

Quadríceps

Alternate Leg Diagonal Bound
Backward Drag
Barbell Full Squat
Barbell Hack Squat
Barbell Lunge
Barbell Side Split Squat
Barbell Squat
Barbell Step Ups
Barbell Walking Lunge
Bear Crawl Sled Drags
Bench Jump
Bench Sprint

Posteriores de coxa

Alternating Hang Clean
Band Good Morning
Band Good Morning (Pull Through)
Box Jump (Multiple Response)
Box Skip
Clean
Clean Deadlift
Double Kettlebell Alternating Hang Clean
Dumbbell Clean
Front Box Jump
Glute Ham Raise
Good Morning

Panturrilhas

Balance Board
Knee Circles
Ankle Circles
Anterior Tibialis-SMR
Barbell Seated Calf Raise
Calf Press
Calf Press On The Leg Press Machine
Calf Raise On A Dumbbell
Calf Raises - With Bands
Calf Stretch Elbows Against Wall
Calf Stretch Hands Against Wall
Calves-SMR

Adutores

Groin and Back Stretch
Groiners
Lateral Bound
Lateral Box Jump
Lateral Cone Hops
Adductor
Adductor/Groin
Band Hip Adductions
Carioca Quick Step
Side Leg Raises
Side Lying Groin Stretch
Thigh Adductor

Abdutores

Monster Walk
Hip Circles (prone)
IT Band and Glute Stretch
Iliotibial Tract-SMR
Standing Hip Circles
Thigh Abductor
Windmills

Pescoço

Chin To Chest Stretch
Isometric Neck Exercise - Front And Back
Isometric Neck Exercise - Sides
Lying Face Down Plate Neck Resistance
Lying Face Up Plate Neck Resistance
Neck-SMR
Seated Head Harness Neck Resistance
Side Neck Stretch