Madalina Andrei

Madalina Andrei

Madalina Andrei
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Machine high row exercise

Compared with other pull exercises, the machine high row hits your muscles from a different angle and can be used both unilaterally and bilaterally.

Hanging leg and hip raise. One of the most effect core exercises. See website for details. Muscles worked: Rectus Abdominis, Iliopsoas, Tensor Fasciae Latae, Sartorius, Pectineus, Adductor Longus, Adductor Brevis, and Internal and External Obliques. Without contraction of abdomen, abs only act as synergists, and the exercise becomes just a hanging leg raise.

Along with the captain& chair and the bicycle crunch, the hanging leg and hip raise is among the most effective exercises for your abs and obliques!

Hanging straight leg and hip raise. A major compound exercise! Visit site to learn why this is one of the best exercises for core strength! Target muscle: Rectus Abdominis. Synergists: Iliopsoas, Tensor Fasciae Latae, Sartorius, Pectineus, Adductor Longus, Adductor Brevis, Internal and External Obliques, and Quadriceps.

Hanging straight leg and hip raise. A major compound exercise! Visit site to learn why this is one of the best exercises for core strength!

Machine back extension. An isolation exercise. Target muscle: Erector Spinae. Synergists: None (although, see Comments and tips on site).

An isolation exercise, the machine back extension targets your erector spinae (spinal erectors), a group of deep muscles that run all the way up your spine.

Assisted pull-up. A compound exercise. Target muscle: Latissimus Dorsi. Synergistic muscles: Brachialis, Brachioradialis, Biceps Brachii, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoid, Rhomboids, Middle and Lower Trapezius, Levator Scapulae, and Pectoralis Minor.

The assisted pull-up machine and exercise are very useful in helping you to build enough upper-body strength to be able to perform pull-ups unassisted.

Wide grip lat pulldown. A compound exercise. Target muscle: Latissimus Dorsi. Synergists: Brachialis, Brachioradialis, Biceps Brachii, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Rhomboids, Levator Scapulae, Middle and Lower Trapezii, and Pectoralis Minor.

The wide-grip lat pull-down is great for widening your lats, giving you a broad and impressive v-taper, and developing your upper-body strength.