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Senaman kaki: gerakan terbaik dalam 3D

Cara quads, hamstring dan paha dalam berfungsi, senaman kaki terbaik untuk gym dan rumah, dan cara membina leg day.

QuadsHamstringPaha dalam

Trap Bar Deadlift: Tamat

Trap Bar DeadliftUtamaSekunder

Seret untuk pusing jurulatih

0rep

Tempo —

Gym

Rumah atau gym

Goblet Squat — 3D demo

Goblet Squat

PemulaQuads, Glutes

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

Box Jump — 3D demo

Box Jump

PertengahanQuads, Glutes

Dumbbell Romanian Deadlift — 3D demo

Dumbbell Romanian Deadlift

PemulaHamstring, Glutes

Single Leg Romanian Deadlift — 3D demo

Single Leg Romanian Deadlift

PertengahanHamstring, Glutes

Kettlebell Swing — 3D demo

Kettlebell Swing

PertengahanGlutes, Hamstring

Kettlebell Deadlift — 3D demo

Kettlebell Deadlift

PemulaGlutes, Hamstring

Dumbbell Thruster — 3D demo

Dumbbell Thruster

PertengahanQuads, Glutes

Rumah, tanpa peralatan

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

Marching di Tempat — 3D demo

Marching di Tempat

PemulaFleksor pinggul, Quads

Nordic Hamstring Curl — 3D demo

Nordic Hamstring Curl

LanjutanHamstring

Burpee — 3D demo

Burpee

PertengahanQuads, Dada

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

Hayunan Kaki — 3D demo

Hayunan Kaki

PemulaFleksor pinggul, Hamstring

World's Greatest Stretch — 3D demo

World's Greatest Stretch

PemulaFleksor pinggul, Hamstring

Regangan Hamstring Berdiri — 3D demo

Regangan Hamstring Berdiri

PemulaHamstring

Regangan Quad Berdiri — 3D demo

Regangan Quad Berdiri

Sekunder

Back Extension — 3D demo

Back Extension

PemulaPinggang, Glutes

Push Press — 3D demo

Push Press

LanjutanDelt depan, Trisep

Farmer's Walk — 3D demo

Farmer's Walk

PemulaLengan bawah, Traps

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

Lateral Band Walk — 3D demo

Lateral Band Walk

PemulaPinggul luar, Glutes

Mountain Climber — 3D demo

Mountain Climber

PemulaAbs, Fleksor pinggul

Flutter Kicks — 3D demo

Flutter Kicks

PemulaAbs, Fleksor pinggul

Battle Rope Waves — 3D demo

Battle Rope Waves

PemulaDelt depan, Abs

Workout kaki yang lengkap merangkumi tiga keperluan berasingan — tolakan membengkok lutut dalam squat, tarikan dari pinggul dalam hinge, dan kestabilan gerakan satu kaki — kerana kaki bukan satu otot tetapi beberapa kumpulan (quads, hamstring, adductor) yang bertindak balas kepada jenis senaman berbeza.