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Senarai nama senaman: setiap senaman gym dan rumah, dalam 3D

Tapis 189 senaman ikut otot, peralatan dan tahap, dan tonton jurulatih 3D menunjukkan setiap satu sebelum anda mencubanya.

Lokasi

Otot

Peralatan

Tahap

189 senaman

Bench Press Barbel (Tekan Dada) — 3D demo

Bench Press Barbel (Tekan Dada)

PertengahanDada

Incline Bench Press Barbel — 3D demo

Incline Bench Press Barbel

PertengahanDada, Delt depan

Decline Bench Press — 3D demo

Decline Bench Press

PertengahanDada

Dumbbell Bench Press — 3D demo

Dumbbell Bench Press

Incline Dumbbell Press — 3D demo

Incline Dumbbell Press

PemulaDada, Delt depan

Dumbbell Fly — 3D demo

Dumbbell Fly

Cable Crossover — 3D demo

Cable Crossover

PertengahanDada

Low-to-High Cable Fly — 3D demo

Low-to-High Cable Fly

PertengahanDada

Pec Deck Fly — 3D demo

Pec Deck Fly

Mesin Chest Press — 3D demo

Mesin Chest Press

Chest Dip — 3D demo

Chest Dip

LanjutanDada, Trisep

Dumbbell Pullover — 3D demo

Dumbbell Pullover

PertengahanDada, Lats

Push Up (Tekan Tubi) — 3D demo

Push Up (Tekan Tubi)

Push Up Lutut — 3D demo

Push Up Lutut

Incline Push Up — 3D demo

Incline Push Up

Decline Push Up — 3D demo

Decline Push Up

PertengahanDada, Delt depan

Wide Push Up — 3D demo

Wide Push Up

Diamond Push Up — 3D demo

Diamond Push Up

PertengahanTrisep, Dada

Archer Push Up — 3D demo

Archer Push Up

Clap Push Up — 3D demo

Clap Push Up

Wall Push Up — 3D demo

Wall Push Up

Chest Press dengan Resistance Band — 3D demo

Chest Press dengan Resistance Band

Deadlift (Angkat Mati) — 3D demo

Deadlift (Angkat Mati)

PertengahanGlutes, Hamstring

Sumo Deadlift — 3D demo

Sumo Deadlift

PertengahanGlutes, Quads

Trap Bar Deadlift — 3D demo

Trap Bar Deadlift

PemulaQuads, Glutes

Bent-Over Barbell Row — 3D demo

Bent-Over Barbell Row

PertengahanLats, Belakang atas

T-Bar Row — 3D demo

T-Bar Row

PertengahanLats, Belakang atas

One-Arm Dumbbell Row — 3D demo

One-Arm Dumbbell Row

PemulaLats, Belakang atas

Chest-Supported Dumbbell Row — 3D demo

Chest-Supported Dumbbell Row

PemulaBelakang atas, Lats

Seated Cable Row — 3D demo

Seated Cable Row

PemulaLats, Belakang atas

Lat Pulldown — 3D demo

Lat Pulldown

Close-Grip Lat Pulldown — 3D demo

Close-Grip Lat Pulldown

Straight-Arm Pulldown — 3D demo

Straight-Arm Pulldown

PertengahanLats

Pull Up — 3D demo

Pull Up

PertengahanLats

Chin Up — 3D demo

Chin Up

PertengahanLats, Bisep

Negative Pull Up — 3D demo

Negative Pull Up

PemulaLats, Bisep

Inverted Row — 3D demo

Inverted Row

PemulaBelakang atas, Lats

Face Pull — 3D demo

Face Pull

PemulaDelt belakang, Belakang atas

Barbell Shrug — 3D demo

Barbell Shrug

Dumbbell Shrug — 3D demo

Dumbbell Shrug

Back Extension — 3D demo

Back Extension

PemulaPinggang, Glutes

Good Morning — 3D demo

Good Morning

PertengahanHamstring, Pinggang

Superman — 3D demo

Superman

Prone Y-T-W Raise — 3D demo

Prone Y-T-W Raise

PemulaBelakang atas, Delt belakang

Band Pull-Apart — 3D demo

Band Pull-Apart

PemulaDelt belakang, Belakang atas

Doorframe Row — 3D demo

Doorframe Row

PemulaBelakang atas, Lats

Resistance Band Row — 3D demo

Resistance Band Row

PemulaLats, Belakang atas

Dead Hang — 3D demo

Dead Hang

PemulaLengan bawah

Overhead Press — 3D demo

Overhead Press

PertengahanDelt depan, Delt sisi

Dumbbell Shoulder Press — 3D demo

Dumbbell Shoulder Press

PemulaDelt depan, Delt sisi

Arnold Press — 3D demo

Arnold Press

PertengahanDelt depan, Delt sisi

Push Press — 3D demo

Push Press

LanjutanDelt depan, Trisep

Dumbbell Lateral Raise — 3D demo

Dumbbell Lateral Raise

PemulaDelt sisi

Cable Lateral Raise — 3D demo

Cable Lateral Raise

PertengahanDelt sisi

Dumbbell Front Raise — 3D demo

Dumbbell Front Raise

PemulaDelt depan

Bent-Over Rear Delt Fly — 3D demo

Bent-Over Rear Delt Fly

PemulaDelt belakang

Reverse Pec Deck — 3D demo

Reverse Pec Deck

PemulaDelt belakang

Upright Row — 3D demo

Upright Row

PertengahanDelt sisi, Traps

Mesin Shoulder Press — 3D demo

Mesin Shoulder Press

PemulaDelt depan, Delt sisi

Landmine Press — 3D demo

Landmine Press

PemulaDelt depan, Dada

Pike Push Up — 3D demo

Pike Push Up

PertengahanDelt depan, Delt sisi

Wall Handstand Push Up — 3D demo

Wall Handstand Push Up

LanjutanDelt depan, Trisep

Barbell Curl — 3D demo

Barbell Curl

Dumbbell Bicep Curl — 3D demo

Dumbbell Bicep Curl

Hammer Curl — 3D demo

Hammer Curl

PemulaBisep, Lengan bawah

Preacher Curl — 3D demo

Preacher Curl

Concentration Curl — 3D demo

Concentration Curl

Cable Curl — 3D demo

Cable Curl

Incline Dumbbell Curl — 3D demo

Incline Dumbbell Curl

PertengahanBisep

EZ-Bar Curl — 3D demo

EZ-Bar Curl

Bicep Curl Resistance Band — 3D demo

Bicep Curl Resistance Band

Reverse Curl — 3D demo

Reverse Curl

PemulaLengan bawah, Bisep

Close-Grip Bench Press — 3D demo

Close-Grip Bench Press

PertengahanTrisep, Dada

Skull Crusher — 3D demo

Skull Crusher

PertengahanTrisep

Triceps Rope Pushdown — 3D demo

Triceps Rope Pushdown

Overhead Triceps Extension — 3D demo

Overhead Triceps Extension

Triceps Kickback — 3D demo

Triceps Kickback

Bench Dip — 3D demo

Bench Dip

Parallel Bar Dip — 3D demo

Parallel Bar Dip

PertengahanTrisep

Wrist Curl — 3D demo

Wrist Curl

PemulaLengan bawah

Farmer's Walk — 3D demo

Farmer's Walk

PemulaLengan bawah, Traps

Barbell Back Squat (Cangkung) — 3D demo

Barbell Back Squat (Cangkung)

PertengahanQuads, Glutes

Front Squat — 3D demo

Front Squat

Goblet Squat — 3D demo

Goblet Squat

PemulaQuads, Glutes

Leg Press — 3D demo

Leg Press

PemulaQuads, Glutes

Hack Squat — 3D demo

Hack Squat

PertengahanQuads

Leg Extension — 3D demo

Leg Extension

Bulgarian Split Squat — 3D demo

Bulgarian Split Squat

PertengahanQuads, Glutes

Dumbbell Walking Lunge — 3D demo

Dumbbell Walking Lunge

PertengahanQuads, Glutes

Dumbbell Step-Up — 3D demo

Dumbbell Step-Up

PemulaQuads, Glutes

Squat Berat Badan — 3D demo

Squat Berat Badan

PemulaQuads, Glutes

Jump Squat — 3D demo

Jump Squat

PertengahanQuads, Glutes

Wall Sit — 3D demo

Wall Sit

Forward Lunge — 3D demo

Forward Lunge

PemulaQuads, Glutes

Reverse Lunge — 3D demo

Reverse Lunge

PemulaQuads, Glutes

Lateral Lunge (Side Lunge) — 3D demo

Lateral Lunge (Side Lunge)

PemulaQuads, Glutes

Curtsy Lunge — 3D demo

Curtsy Lunge

PemulaGlutes, Quads

Jumping Lunge — 3D demo

Jumping Lunge

LanjutanQuads, Glutes

Pistol Squat — 3D demo

Pistol Squat

LanjutanQuads, Glutes

Cossack Squat — 3D demo

Cossack Squat

PertengahanPaha dalam, Quads

Step-Up — 3D demo

Step-Up

PemulaQuads, Glutes

Sumo Squat — 3D demo

Sumo Squat

PemulaPaha dalam, Glutes

Split Squat — 3D demo

Split Squat

PemulaQuads, Glutes

Sit-to-Stand (Squat Kerusi) — 3D demo

Sit-to-Stand (Squat Kerusi)

PemulaQuads, Glutes

Side Leg Raise Berdiri — 3D demo

Side Leg Raise Berdiri

PemulaPinggul luar

Marching di Tempat — 3D demo

Marching di Tempat

PemulaFleksor pinggul, Quads

Box Jump — 3D demo

Box Jump

PertengahanQuads, Glutes

Romanian Deadlift — 3D demo

Romanian Deadlift

PertengahanHamstring, Glutes

Dumbbell Romanian Deadlift — 3D demo

Dumbbell Romanian Deadlift

PemulaHamstring, Glutes

Single Leg Romanian Deadlift — 3D demo

Single Leg Romanian Deadlift

PertengahanHamstring, Glutes

Lying Leg Curl — 3D demo

Lying Leg Curl

PemulaHamstring

Seated Leg Curl — 3D demo

Seated Leg Curl

PemulaHamstring

Nordic Hamstring Curl — 3D demo

Nordic Hamstring Curl

LanjutanHamstring

Barbell Hip Thrust — 3D demo

Barbell Hip Thrust

PertengahanGlutes

Glute Bridge — 3D demo

Glute Bridge

Single Leg Glute Bridge — 3D demo

Single Leg Glute Bridge

PertengahanGlutes

Cable Glute Kickback — 3D demo

Cable Glute Kickback

Donkey Kick — 3D demo

Donkey Kick

Fire Hydrant — 3D demo

Fire Hydrant

PemulaPinggul luar, Glutes

Mesin Hip Abduction — 3D demo

Mesin Hip Abduction

PemulaPinggul luar

Mesin Hip Adduction — 3D demo

Mesin Hip Adduction

PemulaPaha dalam

Lateral Band Walk — 3D demo

Lateral Band Walk

PemulaPinggul luar, Glutes

Clamshell — 3D demo

Clamshell

PemulaPinggul luar

Cable Pull-Through — 3D demo

Cable Pull-Through

PemulaGlutes, Hamstring

Standing Calf Raise — 3D demo

Standing Calf Raise

Seated Calf Raise — 3D demo

Seated Calf Raise

Calf Raise Berat Badan — 3D demo

Calf Raise Berat Badan

Plank — 3D demo

Plank

Side Plank — 3D demo

Side Plank

Plank Shoulder Tap — 3D demo

Plank Shoulder Tap

PemulaAbs, Oblik

Mountain Climber — 3D demo

Mountain Climber

PemulaAbs, Fleksor pinggul

Crunch — 3D demo

Crunch

Bicycle Crunch — 3D demo

Bicycle Crunch

PemulaOblik, Abs

Reverse Crunch — 3D demo

Reverse Crunch

Sit-Up — 3D demo

Sit-Up

PemulaAbs, Fleksor pinggul

V-Up — 3D demo

V-Up

PertengahanAbs, Fleksor pinggul

Lying Leg Raise — 3D demo

Lying Leg Raise

PemulaAbs, Fleksor pinggul

Hanging Leg Raise — 3D demo

Hanging Leg Raise

LanjutanAbs, Fleksor pinggul

Hanging Knee Raise — 3D demo

Hanging Knee Raise

PertengahanAbs, Fleksor pinggul

Russian Twist — 3D demo

Russian Twist

Dead Bug — 3D demo

Dead Bug

Bird Dog — 3D demo

Bird Dog

PemulaPinggang, Abs

Hollow Body Hold — 3D demo

Hollow Body Hold

Flutter Kicks — 3D demo

Flutter Kicks

PemulaAbs, Fleksor pinggul

Ab Wheel Rollout — 3D demo

Ab Wheel Rollout

Cable Crunch — 3D demo

Cable Crunch

Cable Woodchop — 3D demo

Cable Woodchop

PertengahanOblik

Pallof Press — 3D demo

Pallof Press

PemulaOblik, Abs

Heel Touches — 3D demo

Heel Touches

Kettlebell Swing — 3D demo

Kettlebell Swing

PertengahanGlutes, Hamstring

Kettlebell Deadlift — 3D demo

Kettlebell Deadlift

PemulaGlutes, Hamstring

Kettlebell Press Satu Tangan — 3D demo

Kettlebell Press Satu Tangan

PertengahanDelt depan, Delt sisi

Kettlebell Halo — 3D demo

Kettlebell Halo

PemulaDelt depan, Delt sisi

Dumbbell Thruster — 3D demo

Dumbbell Thruster

PertengahanQuads, Glutes

Power Clean — 3D demo

Power Clean

LanjutanGlutes, Hamstring

Medicine Ball Slam — 3D demo

Medicine Ball Slam

PemulaLats, Abs

Wall Ball Shot — 3D demo

Wall Ball Shot

PertengahanQuads, Glutes

Battle Rope Waves — 3D demo

Battle Rope Waves

PemulaDelt depan, Abs

Sled Push — 3D demo

Sled Push

PertengahanQuads, Glutes

Burpee — 3D demo

Burpee

PertengahanQuads, Dada

Jumping Jack — 3D demo

Jumping Jack

PemulaBetis, Delt sisi

High Knees — 3D demo

High Knees

PemulaFleksor pinggul, Quads

Butt Kicks — 3D demo

Butt Kicks

PemulaHamstring

Bear Crawl — 3D demo

Bear Crawl

PertengahanDelt depan, Abs

Inchworm — 3D demo

Inchworm

PemulaHamstring, Abs

Skater Jump — 3D demo

Skater Jump

PertengahanGlutes, Quads

Tuck Jump — 3D demo

Tuck Jump

LanjutanQuads, Fleksor pinggul

Lompat Tali — 3D demo

Lompat Tali

Shadow Boxing — 3D demo

Shadow Boxing

PemulaDelt depan, Oblik

Plank Jack — 3D demo

Plank Jack

PertengahanAbs, Pinggul luar

Mesin Rowing — 3D demo

Mesin Rowing

PemulaLats, Quads

Basikal Statik — 3D demo

Basikal Statik

Lari atas Treadmill — 3D demo

Lari atas Treadmill

PemulaQuads, Betis

Pusingan Tangan — 3D demo

Pusingan Tangan

PemulaDelt sisi, Delt depan

Hayunan Kaki — 3D demo

Hayunan Kaki

PemulaFleksor pinggul, Hamstring

Pusingan Pinggul — 3D demo

Pusingan Pinggul

PemulaFleksor pinggul, Pinggul luar

World's Greatest Stretch — 3D demo

World's Greatest Stretch

PemulaFleksor pinggul, Hamstring

Cat-Cow — 3D demo

Cat-Cow

PemulaPinggang, Belakang atas

Thread the Needle — 3D demo

Thread the Needle

PemulaBelakang atas

Regangan Hip Flexor Melutut — 3D demo

Regangan Hip Flexor Melutut

PemulaFleksor pinggul

Regangan Hamstring Berdiri — 3D demo

Regangan Hamstring Berdiri

PemulaHamstring

Regangan Quad Berdiri — 3D demo

Regangan Quad Berdiri

Regangan Dada di Pintu — 3D demo

Regangan Dada di Pintu

Regangan Trisep Atas Kepala — 3D demo

Regangan Trisep Atas Kepala

Regangan Bahu Silang Badan — 3D demo

Regangan Bahu Silang Badan

PemulaDelt belakang

Regangan Glute Figure Four — 3D demo

Regangan Glute Figure Four

Regangan Betis di Dinding — 3D demo

Regangan Betis di Dinding

Child's Pose — 3D demo

Child's Pose

PemulaPinggang, Lats

Regangan Cobra — 3D demo

Regangan Cobra

PemulaAbs, Fleksor pinggul