Bilimsel ve guruplandırılımış vücut bölümlerine göre sizleri bilgilendirmek için, verdiğimiz tüm vücut geliştirme ve fitness egzersizlerinde kullanılan ve en güncel olan genel egzersizler, tüm yaşamınız boyunca bütün sportif aktivitelerinizde güvenerek kullanacağınız aletli ve aletsiz hareketlerden oluşmaktadır.
İlgili kas guruplarına göre bilimsel kod numarası sistemi, resimleri ile belirtilen hareketler, çalışma sırasında etkilenen kas guruplarının bilimsel isimleri, uygulanması, çeşitli spor branşlarına göre ne derece etkili oldukları ve görevleri ile hareketin başlangıç ve bitiş noktaları itibariyle geniş kapsamlı olarak “ BODYBUILDING EZERCISE GUIDE “ isimli ansiklopedik yapıda ve bu konuda tek olan 500 sayfalık kitabımızda resimleri ile birlikte yer almaktadır.
Kitabımızda genel sıralamadan sonra, egzersizlerin resimli açıklamaları bölümünde başta streching egzersizleri olmak üzere, en üst kas gurubundan başlayarak hem genel hem de kendi gurupları itibariyle sıra numaraları itibariyle aşağıda belirtilen sıralamayla verilmiştir.
Sizleri bilgilendirmek amacıyla verdiğimiz bu sıralamanın konu ile ilgili olan herkese faydalı olacağını umuyoruz.
GURUPLAR İTİBARİYLE GENEL EGZERSİZLER
ABDOMINAL – MİDE – KARIN VE BEL GURUBU EGZERSİZLERİ
SIRA KOD EGZERSİZ
01 ABS-01 Ab Crunch Machine
02 ABS-02 Ab Roller
03 ABS-03 Air Bike
04 ABS-04 Alternate Heel Touchers
05 ABS-05 Barbell Ab Rollout
06 ABS-06 Barbell Ab Rollout – On Knees
07 ABS-07 Barbell Side Bend
08 ABS-08 Bent Over Bar Twist
09 ABS-09 Bent-Knee Hip Raise
10 ABS-10 Butt-Ups
11 ABS-11 Cable Crunch
12 ABS-12 Cross-Body Crunch
13 ABS-13 Crunch – Hands Overhead
14 ABS-14 Crunch – Legs On Exercise Ball
15 ABS-15 Crunches
16 ABS-16 Decline Crunch
17 ABS-17 Decline Oblique Crunch
18 ABS-18 Decline Reverse Crunch
19 ABS-19 Dumbbell Side Bend
20 ABS-20 Exercise Ball Crunch
21 ABS-21 Exercise Ball Pull-In
22 ABS-22 Flat Bench Leg Pull-In
23 ABS-23 Flat Bench Lying Leg Raise
24 ABS-24 Gorilla Chin/Crunch
25 ABS-25 Hanging Knee Raise To The Side
26 ABS-26 Hanging Leg Raise
27 ABS-27 Hanging Pike
28 ABS-28 Jackknife Sit-Up
29 ABS-29 Janda Sit-Up
30 ABS-30 Knee / Hip Raise On Parallel Bars
31 ABS-31 Leg Pull-In
32 ABS-32 Oblique Crunches On The bench
33 ABS-33 Oblique Crunches – On The Floor
34 ABS-34 Plate Twist
35 ABS-35 Press Sit-Up
36 ABS-36 Reverse Crunch
37 ABS-37 Rotary Torso
38 ABS-38 Russian Twist
39 ABS-39 Scissor Kick
40 ABS-40 Seated Barbell Twist
41 ABS-41 Seated Flat Bench Leg Pull-In
42 ABS-42 Side Bridge
43 ABS-43 Side Jackknife
44 ABS-44 Sit-Up
45 ABS-45 Stomach Vacuum
46 ABS-46 Toe Touchers
47 ABS-47 Tuck Crunch
BICEPS – PAZU – GURUBU EGZERSİZLERİ
48 BIC-01 Alternate Hammer Curl
49 BIC-02 Alternate Incline Dumbbell Curl
50 BIC-03 Alternate-Incline-Dumbbell-Curl-Hammer-Grip
51 BIC-04 Barbell Curl
52 BIC-05 Cable Hammer Curls – Rope Attachment
53 BIC-06 Cable Preacher Curl
54 BIC-07 Chin-Up
55 BIC-08 Close-Grip EZ Bar Curl
56 BIC-09 Close-Grip Standing Barbell Curl
57 BIC-10 Concentration Curls
58 BIC-11 Cross Body Hammer Curl
59 BIC-12 Drag Curl
60 BIC-13 Dumbbell Alternate Biceps Curl
61 BIC-14 Dumbbell Biceps Curl
62 BIC-15 EZ-Bar Curl
63 BIC-16 Hammer Curls
64 BIC-17 Incline Dumbbell Curl
65 BIC-18 Incline Inner Biceps Curl
66 BIC-19 Lying Cable Curl
67 BIC-20 Lying Close-Grip Bar Curl On High Pulley
68 BIC-21 Lying High Bench Barbell Curl
69 BIC-22 Lying Supine Dumbbell Curl
70 BIC-23 Machine Preacher Curls
71 BIC-24 One Arm Dumbbell Preacher Curl
72 BIC-25 Overhead Cable Curl
73 BIC-26 Preacher Curl
74 BIC-27 Preacher Hammer Dumbbell Curl
75 BIC-28 Reverse Plate Curls
76 BIC-29 Seated Close-Grip Concentration Barbell Curl
77 BIC-30 Seated Dumbbell Curl
78 BIC-31 Seated Dumbbell Inner-Biceps Curl
79 BIC-32 Spider Curl
80 BIC-33 Standing Biceps Cable Curl
81 BIC-34 Standing Inner-Biceps Curl
82 BIC-35 Standing One-Arm Cable Curl
83 BIC-36 Standing One-Arm Dumbbell Curl Over Incline Bench
84 BIC-37 Two Arm Dumbbell Preacher Curl
85 BIC-38 Wide Grip Standing Barbell Curl
86 BIC-39 Zottman Curl
87 BIC-40 Zottman Preacher Curl
CHEST – GÖĞÜS GURUBU EGZERSİZLERİ
87 CHE-01 Barbell Bench Press – Medium Grip
88 CHE-02 Barbell Incline Bench Press – Medium Grip
89 CHE-03 Bent-Arm Barbell Pullover
90 CHE-04 Bent-Arm Dumbbell Pullover
91 CHE-05 Butterfly
92 CHE-06 Cable Crossover
93 CHE-07 Close-Grip Barbell Bench Press
94 CHE-08 Cross Bench Dumbbell Pullover
95 CHE-09 Decline Barbell Bench Press
96 CHE-10 Decline Dumbbell Bench Press
97 CHE-11 Decline Dumbbell Flyes
98 CHE-12 Dips – Chest Version
99 CHE-13 Dumbbell Bench Press
100 CHE-14 Dumbbell Flyes
101 CHE-15 Flat Bench Cable Flyes
102 CHE-16 Hammer Grip Incline DB Bench Press
103 CHE-17 Incline Bench Press Machine
104 CHE-18 Incline Cable Flye
105 CHE-19 Incline Dumbbell Bench Press With Palms Facing In
106 CHE-20 Incline Dumbbell Flyes
107 CHE-21 Incline Dumbbell Flyes – With A Twist
108 CHE-22 Incline Dumbbell Press
109 CHE-23 Isometric Chest Squeezes
110 CHE-24 Lying Chest Press Machine
111 CHE-25 Machine Bench Press
112 CHE-26 One Arm Dumbbell Bench Press
113 CHE-27 One Arm Floor Press
114 CHE-28 One-Arm Flat Bench Dumbbell Flye
115 CHE-29 Pushups
116 CHE-30 Push-Ups (Close and Wide Hand Positions)
117 CHE-31 Push-Ups With Feet Elevated
118 CHE-32 Push-Ups With Feet On An Exercise Ball
119 CHE-33 Seated Chest Press Machine
120 CHE-34 Smith Machine Bench Press
121 CHE-35 Smith Machine Incline Bench Press
122 CHE-36 Straight-Arm Dumbbell Pullover
123 CHE-37 Wide-Grip Barbell Bench Press
124 CHE-38 Wide-Grip Decline Barbell Bench Press
FOREARM – ÖNKOL GURUBU EGZERSİZLER
125 FOR-01 Palms-Down Dumbbell Wrist Curl Over A Bench
126 FOR-02 Palms-Down Barbell Wrist Curl Over A Bench
127 FOR-03 Palms-Up Barbell Wrist Curl Over A Bench
128 FOR-04 Palms-Up Dumbbell Wrist Curl Over A Bench
129 FOR-05 Plate Pinch
130 FOR-06 Reverse Barbell Curl
131 FOR-07 Reverse Barbell Preacher Curls
132 FOR-08 Reverse Cable Curl
133 FOR-09 Seated Dumbbell Palms-Down Wrist Curl
134 FOR-10 Seated Dumbbell Palms-Up Wrist Curl
135 FOR-11 Seated One-Arm Dumbbell Palms-Down Wrist Curl
136 FOR-12 Seated One-Arm Dumbbell Palms-Up Wrist Curl
137 FOR-13 Seated Palm-Up Barbell Wrist Curl
138 FOR-14 Seated Palms-Down Barbell Wrist Curl
139 FOR-15 Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
140 FOR-16 Standing Dumbbell Reverse Curl
141 FOR-17 Standing Olympic Plate Hand Squeeze
142 FOR-18 Standing Palms-Up Barbell Behind The Back Wrist Curl
143 FOR-19 Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
144 FOR-20 Standing Dumbbell Reverse Curl
145 FOR-21 Standing Olympic Plate Hand Squeeze
146 FOR-22 Standing Palms-Up Barbell Behind The Back Wrist Curl
147 FOR-23 Strengthening The Thumb
148 FOR-24 Supination – Pronation
149 FOR-25 Wrist Roller
NECK – BOYUN EGZERSİZLERİ GURUBU
150 NEC-01 Isometric Neck Exercise – Ön ve Arka
151 NEC-02 Isometric Neck Exercise – Yan
152 NEC-03 Lying Face Down Plate Neck Resistance
153 NEC-04 Lying Face-Up Place Neck Resistance
154 NEC-05 Seated Head Harness Neck Resistance
155 NEC-06 Standing Head Harness Neck Resistance
156 NEC-07 Lying Neck Side Raise
QUADRICEPS – BACAK EGZERSİZLERİ GURUBU
157 QUA-01 Barbell Deadlift
158 QUA-02 Barbell Full Squat
159 QUA-03 Barbell Hack Squat
160 QUA-04 Barbell Lunge
161 QUA-05 Barbell Squat
162 QUA-06 Barbell Squat To A Bench
163 QUA-07 Barbell Step Ups
164 QUA-08 Dumbbell Lunges
165 QUA-09 Dumbbell Rear Lunge
166 QUA-10 Dumbbell Squat
167 QUA-11 Dumbbell Squat To A Bench
168 QUA-12 Dumbbell Step Ups
169 QUA-13 Freehand Jump Squat
170 QUA-14 Front Barbell Squat
171 QUA-15 Front Barbell Squat To A Bench
172 QUA-16 Hack Squat
173 QUA-17 Iron Cross
174 QUA-18 Leg Extensions
175 QUA-19 Leg Press
176 QUA-20 Machine Squat
177 QUA-21 One-Arm Barbell Snatch
178 QUA-22 One-Arm Side Deadlift
179 QUA-23 One Leg Barbell Squat
180 QUA-24 Overhead Squat
181 QUA-25 Plie Dumbbell Squat
183 QUA-26 Side Barbell Lunge
184 QUA-27 Side Dumbbell Lunge
182 QUA-28 Smith Machine Squat
185 QUA-29 Squat Machine
186 QUA-30 Standing Hip Joint Adduction
187 QUA-31 Standing Hip Joint Abduction
188 QUA-32 Standing Cable Leg Abduction
189 QUA-33 Standing Cable Leg Adduction
190 QUA-34 Thigh Abductor
191 QUA-35 Thigh Adductor
192 QUA-36 Wide Stance Barbell Squat
SHOULDER – OMUZ EGZERSİZLERİ GURUBU
193 SHO-01 Arnold Dumbbell Press
194 SHO-02 Bent Over Cable Cross Two Arm Rear Raise
195 SHO-03 Bent Over Dumbbell Rear Delt Raise With Head On Bench
196 SHO-04 Bent Over Low-Pulley Side Lateral
197 SHO-05 Bent Press
198 SHO-06 Cable Seated Rear Lateral Raise
199 SHO-07 Clean And Press
200 SHO-08 Cuban Press
201 SHO-09 External Rotation
202 SHO-10 Front Cable Raise
203 SHO-11 Front Dumbbell Altenate Raise
204 SHO-12 Front Incline Dumbbell Raise
205 SHO-13 Front Plate Raise
206 SHO-14 Front Two-Dumbbell Raise
207 SHO-15 Handstand Push-Ups
208 SHO-16 Lying One-Arm Lateral Raise
209 SHO-17 Lying Rear Deltoid Raise
210 SHO-18 Machine Shoulder (Military) Press
211 SHO-19 One-Arm Incline Lateral Raise
212 SHO-20 One-Arm Side Laterals
213 SHO-21 Overhead Dumbbell Side Lateral Raise
214 SHO-22 Power Clean
215 SHO-23 Push Press
216 SHO-24 Rear Deltoid Machine
217 SHO-25 Reverse Flyes
218 SHO-26 Reverse Flyes With External Rotation
219 SHO-27 Reverse Lateral Arm Raise
220 SHO-28 Seated Barbell Military Press
221 SHO-29 Seated Bent Over Rear Delt Raise
222 SHO-30 Seated Dumbbell Press
223 SHO-31 Seated Side Lateral Raise
224 SHO-32 See-Saw Press (Alternating Side Press)
225 SHO-33 Shoulder Press Machine
226 SHO-34 Side Deltoid Machine
227 SHO-35 Side Lateral Raise
228 SHO-36 Smith Machine Behind The Neck Press
229 SHO-37 Smith Machine Overhead Shoulder Press
230 SHO-38 Snatch
231 SHO-39 Standing Barbell Press Behind Neck
232 SHO-40 Standing Dumbbell Straight-Arm Front Delt Raise Above Head
233 SHO-41 Standing Dumbbell Upright Row
234 SHO-42 Standing Front Barbell Raise Over Head
235 SHO-43 Standing Low-Pulley Deltoid Raise
236 SHO-44 Standing Military Press
237 SHO-45 Standing Palm-In One-Arm Dumbbell Press
238 SHO-46 Standing Palms-In Dumbbell Press
239 SHO-47 Upright Barbell Row
TRAPEZ EGZERSİZLERİ GURUBU
240 TRA-01 Barbell Shrug
241 TRA-02 Barbell Shrug Behind The Back
242 TRA-03 Cable Shrugs
243 TRA-04 Calf-Machine Shoulder Shrug
244 TRA-05 Dumbbell Shrug
245 TRA-06 Low Pulley Row To Neck
246 TRA-07 Smith Machine Shrug
247 TRA-08 Smith Machine Upright Row
248 TRA-09 Snatch Hang High Pull
249 TRA-10 Standing Dumbbell Upright Row
250 TRA-11 Upright Barbell Row
251 TRA-12 Upright Cable Row
TRICEPS – ARKA KOL EGZERSİZLERİ GURUBU
252 TRI-01 Bench Dips
253 TRI-02 Cable Lying Triceps Extension
254 TRI-03 Cable One Arm Triceps Extension
255 TRI-04 Cable Rope Overhead Triceps Extension
256 TRI-05 Chin – Dip Assist Triceps Version
257 TRI-06 Close-Grip Bench Press
258 TRI-07 Decline Dumbbell Triceps Extension
259 TRI-08 Decline EZ Bar Triceps Extension
260 TRI-09 Dips – Triceps Version
261 TRI-10 Dips Machine
262 TRI-11 Incline Barbell Triceps Extension
263 TRI-12 Kneeling Cable Concentration Triceps Extension
264 TRI-13 Kneeling Cable Triceps Extension
265 TRI-14 Low Cable Triceps Extension
266 TRI-15 Lying Close-Grip Barbell Triceps Extension Behind Head
267 TRI-16 Lying Close-Grip Barbell Triceps Press To Chin
268 TRI-17 Lying Dumbbell Triceps Extension
269 TRI-18 Lying-Supine Two-Arm Dumbbell Triceps Extension
270 TRI-19 Lying Triceps Press
271 TRI-20 One Arm Pronated Dumbbell Triceps Extension
272 TRI-21 One Arm Supinated Dumbbell Triceps Extension
273 TRI-22 Pushups – Close Triceps Position
274 TRI-23 Reverse Grip Triceps Pushdown
275 TRI-24 Reverse Triceps Bench Press
275 TRI-25 Seated Bent-Over One-Arm Dumbbell Triceps Extension
277 TRI-26 Seated Bent-Over Two-Arm Dumbbell Triceps Extension
278 TRI-27 Seated Dumbbell Triceps Press
279 TRI-28 Seated Overhead Barbell Triceps Extension
280 TRI-29 Seated Triceps Extension Machine
281 TRI-30 Smith Machine Close-Grip Bench Press
282 TRI-31 Standing Bent-Over One-Arm Dumbbell Triceps Extension
283 TRI-32 Standing Bent-Over Two-Arm Dumbbell Triceps Extension
284 TRI-33 Standing Dumbbell Triceps Extension
285 TRI-34 Standing Low-Pulley One-Arm Triceps Extension
286 TRI-35 Standing One-Arm Dumbbell Triceps Extension
287 TRI-36 Standing Overhead Barbell Triceps Extension
288 TRI-37 Standing Towel Triceps Extension
289 TRI-38 Tate Press
290 TRI-39 Triceps Dips Machine
291 TRI-40 Triceps Dumbbell Kickback
292 TRI-41 Triceps Pushdown
293 TRI-42 Triceps Pushdown – Rope Attachment
294 TRI-43 Triceps Pushdown – V-Bar Attachment
CALVES – BALDIR EGZERSİZLERİ GURUBU
295 CAL-01 Barbell Seated Calf Raise
296 CAL-02 Calf Press On The Leg Press Machine
297 CAL-03 Calf Raise On A Dumbbell
298 CAL-04 Dankey Calf Raise
299 CAL-05 Dumbbell Seated One-Leg Calf Raise
300 CAL-06 Rocking Standing Calf Raise
301 CAL-07 Seated Calf Raise
302 CAL-08 Standing Barbell Calf Raise
303 CAL-09 Standing Calf Raises Machine
304 CAL-10 Standing Dumbbell Calf Raise
305 CAL-11 Tibialis Extension
HAMSTRING – ARKA BACAK EGZERSİZLERİ GURUBU
306 HAM-01 Barbell Lungess
307 HAM-02 Dumbbell Lunges
308 HAM-03 Lying Leg Curls
309 HAM-04 Romanian Deadlift
310 HAM-05 Seated Leg Curl
311 HAM-06 Smith Machine Stiff Legged Deadlift
312 HAM-07 Standing Leg Curl
313 HAM-08 Stiff-Legged Barbell Deadlift – Hamstrings
GLUTEUS – KALÇA EGZERSİZLERİ GURUBU
314 GLU-01 Butt Lift (Bridge)
315 GLU-02 Gluteus Kickback
316 GLU-03 Leg Lift
317 GLU-04 One-Legged Cable Kickback
318 GLU-05 Standing Gluteus Kick Back Machine
319 GLU-06 Standing Hip Joint Extension
320 GLU-07 Standing Hip Joint Flexion
LATISSIMUS – SIRT EGZERSİZLERİ GURUBU
321 LAT-01 Chin – Dip Assist Pull Up
322 LAT-02 Close-Grip Front Lat Pulldown
323 LAT-03 Full Range-Of-Motion Lat Pulldown
324 LAT-04 Gorilla Chin/Crunch
325 LAT-05 Pullups
326 LAT-06 Seated Row Machine
327 LAT-07 Straight-Arm Pulldown
328 LAT-08 Underhand Cable Pulldowns
329 LAT-09 V-Bar Pulldown
330 LAT-10 V-Bar Pullup
331 LAT-11 Wide-Grip Lat Pulldown
332 LAT-12 Wide-Grip Pulldowns Behind The Neck
333 LAT-13 Wide-Grip Rear Pull-Up
MIDDLE BACK – ORTA SIRT EGZERSİZLERİ GURUBU
334 MDB-01 Bent Over Barbell Row
335 MDB-02 Bent Over One-Arm Long Bar Row
336 MDB-03 Bent Over Two-Arm Long Bar Row
337 MDB-04 Bent Over Two-Dumbbell Row
338 MDB-05 Bent Over Two-Dumbbell Row With Palms-In
339 MDB-06 Lying T-Bar Row
340 MDB-07 Middle Back Shrug
341 MDB-08 One-Arm Dumbbell Row
342 MDB-09 Reverse Grip Bent-Over Rows
343 MDB-10 Seated Cable Rows
344 MDB-11 Smith Machine Bent Over Row
345 MDB-12 T-Bar Row
LOWER BACK – ALT SIRT EGZERSİZLERİ GURUBU
346 LWB-01 Hyperextensions (Back Extensions)
347 LWB-02 Hyperextensions With No Hyperextension Bench
348 LWB-03 Smith Machine Stiff Legged Deadlift
349 LWB-04 Stiff-Legged Barbell Deadlift
350 LWB-05 Stiff Leg Barbell Good Morning
351 LWB-06 Stiff-Legged Dumbbell Deadlift
352 LWB-07 Superman
STRECHING – GERDİRME – ESNETME – EGZERSİZLERİ GURUBU
353 STR-01 Seated Finger Streching Overhead
354 STR-02 Elbow Rear Streching
355 STR-03 Arms Rear Streching
356 STR-04 Side To Side Body Streching
357 STR-05 Parallel Arms Rear Streching
358 STR-06 Seated Cross Body Twist
359 STR-07 Seated Back – Straight Leg Streching
360 STR-08 Seated Knee Down Streching
361 STR-09 Standing Rear Leg Curl Streching
362 STR-10 Rear Body Streching On The Floor