Sport p. 2
Curl-ups are a fundamental isolation exercise aimed at developing the rectus abdominis muscle. This is an effective way to strengthen the abs and shape a defined belly.
Curl-ups are performed lying on your back. The athlete lifts the upper body, activating the abdominal muscles and maintaining tension in the abs.
This is one of the […]
The plank is a static exercise that effectively strengthens the core muscles, improves posture, and develops overall body stability.
It is suitable for people of various fitness levels and requires no special equipment.
The plank is performed lying on the floor, where the body is held in a straight line, supported by the forearms or […]
Hanging leg raises are one of the most effective exercises for strengthening the abdominal muscles, especially the lower part.
Additionally, this exercise develops the core muscles, which helps improve stabilization and overall strength performance.
This exercise is performed on a pull-up bar or a stand with forearm supports. The athlete, hanging, raises straight or bent […]
Hyperextension is an isolated exercise focused on developing the spinal extensors, glutes, and hamstrings.
This exercise helps strengthen the lower back muscles, improve posture, and reduce the likelihood of injuries when performing heavy compound exercises. It also helps alleviate back pain.
Hyperextension is performed on a specialized bench where the pelvis is secured and the […]
The block pull to the abdomen is a fundamental exercise designed for the development of back muscle mass. It is a versatile exercise for strengthening and developing the middle part of the back. It actively engages the latissimus dorsi, trapezius, and rhomboid muscles, is performed on a cable machine, and is a safe alternative to […]
The lat pulldown is a primary exercise on the machine that simulates pull-ups. This exercise effectively develops the latissimus dorsi muscles of the back, which is especially beneficial for those who cannot perform pull-ups with their own body weight.
This exercise is performed on a cable machine. The athlete pulls the handle to the chest […]
The bent-over barbell row is a basic compound exercise designed to develop the latissimus dorsi, trapezius, rhomboid muscles, and posterior deltoids.
It is a key element of training for strengthening and increasing muscle mass in the back.
This exercise is performed in a bent-over position. The athlete takes the barbell with an overhand or underhand […]
The barbell calf raise is one of the primary exercises for training the calf muscles. It helps to increase strength, size, and definition of these muscles.
This exercise is used in both bodybuilding and functional training to strengthen the lower body.
The barbell calf raise is a movement where the athlete rises onto their toes […]
The barbell upright row is a fundamental exercise that focuses on developing the deltoid muscles, trapezius, and upper back. This movement contributes to increasing shoulder width and shaping a defined upper silhouette.
The execution of the barbell upright row is performed in a vertical plane, with the barbell being lifted from hip level to the […]
The dumbbell overhead press is a fundamental exercise for building strength and mass in the deltoid muscles.
Unlike the barbell press, using dumbbells allows for a more natural range of motion, making it comfortable for most people.
This exercise involves lifting dumbbells from shoulder level to full arm extension. It can be performed either standing […]