ישראלבודי - .תוכניות ותרגילים מומלצים, לגב ולחזה.

חזה:

Barbell Bench Press - דוגמא

Decline Barbell - דוגמא
Bench Press

Bilateral High Pulley - דוגמא
Cable Crossover

ואלה התוכניות:

:High Alpha Workout
1 set of Bench Press
1 set of Decline Bench Press OR Cable Crossovers
If you are a distance runner, cyclist or an endurance athlete of any kind
(including some martial artists) try a Beta Workout

:High Beta Workout
4 sets of Bench Press
4 sets of Decline Bench Press OR Cable Crossovers
Make CERTAIN your numbers go up every workout.
Three of these workouts will stimulate growth in everyone but a corpse.

גב:

Close-Grip Underhand Chin-up - דוגמא
Just use your traps lats to pull you up an inch or two).

Barbell Row - דוגמא

T-Bar Row - דוגמא

Wide-Grip Lat Pulldown - (לא מצאתי סירטון,זה פשוט פולי רחב לפנים)

One Arm Lat - דוגמא
TIP: One-Arm Lat Pulldowns have the effect of
doubling your weight stack!
(תרגילי חזקק)

ואלה התוכניות:

:High Alpha Workout
1 Set of Close-Grip Underhand Chin-up (If you are strong enough.
add weight each workout.)
1 Set of Hammer Strength Pull Down OR Similar Machine
1 Set of Barbell rows OR T Bar Rows
Or you can substitute one set of wide grip Lat Pulldowns.
If you are a distance runner, cyclist or an endurance athlete of any
(including some martial artists) try a Beta Workout

:High Beta Workout
4 Sets of Close-Grip Underhand Chin-up (If you are strong eno
Then add weight each workout.)
4 Sets of Hammer Strength Pull Down OR Similar Machine
4 Sets of Barbell rows OR T Bar Rows
Or you can substitute 4 sets of wide grip Lat Pulldowns.

אם יהיה ביקוש אני יעלה של עוד חלקים בגוף.