ดรรชนีท่าฝึก

ดรรชนีท่าฝึก

เปิดดูดรรชนีท่าฝึกหน้า 2 ไปพร้อมกัน

วิธีใช้ดรรชนีท่าฝึก

แขน

1.ต้นแขนด้านหน้า (ไบเซบ,ลูกหนู)
	ดรรชนีภาพรวม

ALTERNATING INCLINE DUMBBELL CURLS
BARBELL BENT - OVER CURLS
BARBELL PREACHER CURLS
BENT - OVER CONCENTRATION CURLS
CABLE CONCENTRATION CURLS
CONCENTRATION CURLS
DUMBBELL PREACHER CURLS
EZ - BAR PREACHER CURLS
HAMMER CURLS
INCLINE DUMBBELL CURLS
INCLINE HAMMER CURLS
INCLINE ONE - ARM PREACHER CURLS
LATERAL INCLINE DUMBBELL CURLS
NARROW - GRIP BARBELL CURLS
NARROW - GRIP CHINNING THE BAR
ONE-ARM BEHIND-THE-BACK CABLE CURLS
ONE-ARM CABLE CURLS
ONE-ARM CABLE PREACHER CURLS
ONE-ARM DUMBBELL CURLS
ONE-ARM PREACHER CURLS
ONE-ARM HAMMER PREACHER CURLS
PREACHER CURLS WITH MACHINE
SCREW CURLS
SEATED ALTERNATE DUMBBELL CURLS
SEATED CABLE CURLS
SEAT CABLE CONCENTRATION CURLS
SEATED DUMBBELL CURLS
SEATED HAMMER CURLS
STANDING ALTERNATE DUMBBELL CURLS
STANDING BARBELL CURLS
STANDING CABLE CURLS
STANDING CONCENTRATION CURLS
STANDING EZ - BAR CURLS
STANDING ONE - ARM CABLE CURLS
SUPPORT BARBELL CURLS
TWO-ARM CABLE CURLS
WIDEGRIP BARBELL CURLS
WIDE - GRIP BARBELL SCOTT CURLS
3 PART CURLS

2.หลังแขน (ไทรเซบ)
	ดรรชนีภาพรวม

BEHIND - THE - BACK TRICEPS EXTENSION
BENCH DIPS
CLOSE - GRIP BENCH PRESSES
DIP FOR TRICEPS
EZ OVERHEAD TRICEP EXTENSION
INCLINE ROPE EXTENSION
KICKBACKS
LYING CROSS FACE TRICEPS EXTENSIONS
LYING DUMBBELL EXTENSIONS
LYING TRICEPS EXTENSIONS (French press)
LYING TRICEPS KICKBACK
NAUTILUS TRICEPS EXTENSIONS
ONE ARM REVERSE - GRIP PRESSDOWNS
OVERHEAD DUMBBELL EXTENSIONS
OVERHEAD ONE - ARM DUMBBELL EXTENSIONS (One - arm dumbell french presses)
PRESS DOWNS WITH BAR (Push down)
PRESS DOWNS WITH ROPE (Rope extension ,Rope presses down ,Rope push down)
REVERSE - GRIP PRESSDOWNS
SEATED CABLE PRESS WITH ROPE
SEATED PRESS MACHINE
SEATED TRICEPS PRESSES
TRICEPS EXTENSION WITH ROPE

3.แขนท่อนปลาย (โฟร์อาร์ม)
	ดรรชนีภาพรวม

BEHIND - THE - BACK WRIST CURLS
BARBELL WRIST CURLS
DUMBBELL ONE - ARM WRIST CURLS
REVERSE WRIST CURLS WITH BARBELL
REVERSE WRIST CURLS WITH DUMBBELLS
SUPINATION - PRONATION

	หน้าอก
	ดรรชนีภาพรวม

BENCH PRESSES
CABLE CROSS - OVERS
ClOSE GRIP BENCH PRESSES FOR CHEST
CLOSE - HAND PUSH - UP
DECLINE BENCH PRESSES
DECLINE DUMBBELL PRESSES
DECLINE FLYES
DECLINE PUSH - UPS
DIPS FOR CHEST
DIPS WITH WEIGHT
DUMBBELL FLAT BENCH PRESSES
DUMBBELL FLYES
DUMBBELL FLYES - BRIDGE POSITION
HAMMER STRENGTH BENCH PRESSES
HAMMER STRENGTH INCLINE BENCH PRESSES หรือ Hammer strength incline bench presses
INCLINE BENCHPRESSES
INCLINE DUMBBELL FLYE
INCLINE DUMBBELL PRESSES
INCLINE MACHINE PRESSES
LOW CABLE CROSS - OVER
MACHINE CHEST PRESSES
NAUTILUS PLATE-LOADED PULL - OVER
ONE - ARM CROSS - OVER
PULL OVER
PEC - DECKS
REVERSE-GRIP BENCH PRESSES
VIRTICAL BENCHPRESSES MACHINE

ปีก

1.หลังส่วนบน และกลาง
	ดรรชนีภาพรวม

BARBELL ROWS
BENT-OVER DUMBBELL ROWS
CHINS BEHIND THE NECK
CHINS (Chin to Front ,Pullups)
CHINS WITH WEIGHT
CLOSED GRIP PULL DOWN (Reverse grip pull down)
CLOSED GRIP PULL UP
HAMMER STRENGTH ROWING (Hammer Strange Iso rows)
INCLINE - BENCH DUMBBELL ROWS
ONE-ARM CABLE ROWS
ONE-ARM DUMBBELL ROWS
ONE-ARM MACHINE ROWS
ONE-ARM PULLDOWNS
ONE-ARM SEATED CABLE ROWS
ONE-ARM SMITH-MACHINE ROWS
ONE-ARM STRAIGHT-ARM PULLDOWNS
POWER-GRIP CHINUPS
PULL DOWN TO FRONT
PULL DOWN TO BACK
PULL DOWN WITH V - BAR
REVERSE BARBELL ROWS (Yates row)
REVERSE BARBELL ROWS ON SMITH MACHINE
SEATED CABLE ROWS
SEATED CABLE ROWS (NARROW GRIP)
SEATED CABLE ROWS (WIDE GRIP)
STANDING CABLE ROWS
STRAIGHT ARM PULL DOWNS
STRAIGHT ARM PULL DOWNS WITH ROPE
SUPPORTED TWO ARMS DUMBBELL ROWS
SUPPORTED T - BAR ROWS (Spider - bench row)
T - BAR ROWS
T - BAR ROWS WITH BARBELL
WIDE - GRIP CHIN

2.หลังส่วนล่าง
	ดรรชนีภาพรวม

DEADLIFT
GOOD MORNING
GOOD MORNING WITH DUMBBELLS
HEAVY DEADLIFT
HYPEREXTENSIONS
LYING TORSO RAISE

บ่าและหัวไหล่

1.บ่า (หนอกคอ,สะพานคอ,TRAP)
	ดรรชนีภาพรวม

ARNOLD DUMBBELL PRESSES
BARBELL SHRUGS
BEHIND BACK SHRUGS
BENCH SHRUGS
CLEAN AND PRESSES
DUMBBELL SHRUGS
INCLINE SHRUGS
MACHINE PRESSES
MACHINE SHRUGS
MILITARY PRESSES
PRESSES BEHIND THE NECK
SEATED DUMBBELL PRESSES
SEATED MILITARY PRESSES
SEATED PRESSES BEHIND NECK
SMITH MACHINE MILITARY PRESSES FROM FRONT
UPRIGHT ROWS
UPRIGHT ROWS WITH DUMBBELLS

2.หัวไหล่
	ดรรชนีภาพรวม

ALTERNATE DUMBBELL FRONT RAISE
BARBELL FRONT RAISE
BENT - OVER CABLE LATERAL RAISE
BENT - OVER LATERAL RAISE
CABLE FRONT RAISE
INCLINE SIDE LATERAL
LYING SIDE LATERALS
ONE ARM BENT - OVER LATERAL RAISE
ONE ARM SIDE LATERAL RAISE
REVERSE - GRIP FRONT PRESS
REVERSE PEC DECKS
SEATED SIDE LATERAL RAISE
SIDE CABLE LATERAL RAISE
SIDE LATERAL RAISE

หน้าท้อง

ท้องส่วนบนและกลาง
	ดรรชนีภาพรวม

BACK - EXTENSION BENCH CRUNCH
BENT KNEE SIT UPS
CRUNCH
DECLINE - BENCH CRUNCH
INCLINE BOARD SIT- UPS
KNEEING CABLE CRUNCH
KNEE UP
MACHINE CRUNCH
MEDICINE - BALL CRUNCH
ROMANCHAIR - SITUP
SITUP
V - UPS

ท้องส่วนล่าง
	ดรรชนีภาพรวม

BENT - KNEE HANGING LEG RAISE
BENT - KNEE FLAT BENCH LEG RAIGES
BENT - KNEE INCLINE BOARD LEG RAIGES
FLAT BENCH LEG RAISES
FROG CRUNCH
HANGING LEG RAISE
HIP THRUST
INCLINE BOARD LEG RAISES
PARTNER - ASSISTED LEG RAISE
REVERSE CRUNCH
REVERSE CRUNCH ON INCLINE BENCH
SUPPORT BENT - LEG RAISES

สีข้าง ,สะเอว
	ดรรชนีภาพรวม

BROOMSTICK TWIST
CABLE TWIST
MEDICINE - BALL TWIST
OBLIQUE CRUNCHES
ONE ARM CABLE SIDE CRUNCH
REVERSE TRUNK TWIST
ROLLER
SIDE BEND
SIDE LEG RAISES
STANDING BENT- OVER TWISTS
TWISTING CRUNCH

ต้นขา

1.ต้นขาด้านหน้า QUAD
	ดรรชนีภาพรวม

BULGARIAN SPLIT SQUATS
DUMBBELLS LUNGES
DUMBBELLS 45-DEGREE LUNGES
DUMBBELLS SIDE LUNGES
DUMBBELLS SQUATS
FRONT SQUATS
HACK SQUATS
HACK SQUATS WITH BARBELLS
HALF SQUATS
HALF FRONT SQUATS
HAND ON BENCH SQUATS
LEG EXTENSIONS
LEG PRESSES
LUNGES
ONE-LEGGED LEG EXTENSIONS
ONE-LEGGED LEG PRESSES
REVERSE LUNGES
SISSY SQUATS
SMITH-MACHINE FRONT SQUATS
SMITH-MACHINE SQUATS
SIDE LUNGES
SINGLE SQUAT WITH DUMBBELLS
SPLIT SQUAT WITH DUMBBELLS
SQUATS
STANDING ABDUCTION
STANDING ADDUCTION
STEP - UPS
STEP - UP WITH DUMBBELLS
SUMO SQUATS
VERTICAL LEG PRESSES

2.ต้นขาด้านหลัง HAM
	ดรรชนีภาพรวม

JEFFERSON SQUATS
LEG CURL WITH DUMBBELLS
LYING LEG CURLS
ROMANIAN DEADLIFTS
SEATED LEG CURLS
STANDING LEG CURLS
STIFF - LEGGED DEADLIFT WITH BARBELLS
STIFF - LEGGED DEADLIFT WITH DUMBBELLS

ก้น

LEG CURLS KICKBACKS หรือ Butt Blaster

	น่อง
	ดรรชนีภาพรวม

ANKLE FLEXION
CALF RAISES ON LEG PRESS MACHINE (TOE PRESS)
CALF SLIDE MACHINE
DONKEY CALF RAISE
DONKEY CALF RAISE WITH MACHINE
DORSI - FLEXION
FREE - STANDING TOE RAISE
ONE - LEG CALF RAISES
ONE - LEG CALF RAISES WITH MACHINE
REVERSE CALF RAISE
STANDING CALF RAISES
STANDING CALF RAISES WITH MACHINE
SEATED CALF RAISE
SEATED CALF RAISE WITH WEIGHT
TOE RAISE ON STEPS
UNILATERAL STANDING CALF RAISES
WALK CALF

	กล้ามคอ
	ดรรชนีภาพรวม

HEAD RAISE
LATERAL HEAD RAISE
LATERAL NECK FLEXION ON FOUR - WAY MACHINE
LYING NECK FLEXION
NECK EXTENSION ON FOUR WAY MACHINE
SMITH - MACHINE NECK EXTENSION

ท่าบริหารทั้งตัว (Power entire body)

ดรรชนีภาพรวม

DUMBBELL HIGH PULL
POWER CLEAN
POWER SNATCH
SWINGING LEG RAISE

	ท่าบริหารอธิบายด้วยภาพวาด
	กายบริหารทั่วร่าง

ดรรชนีท่าฝึก หน้า 2