Michalas træningsoverblik

Vælg træningsform:

Overkroppen:

Øvelser:

  • Bænkpres med håndvægte:


  • Incline Dumbbell Pull-Over:


    Forget flat-bench pull-overs; the incline version puts your chest fibers under tension for a longer range of motion! Just sit back against a bench inclined to about 45 degrees and make sure the dumbbell clears the top. Make sure you keep this a single-joint movement; don't bend or extend at the elbows.

  • Seated Machine Chest Press:


  • TRX Chest Press:


  • TRX Chest Fly:


  • TRX Push Up:


  • TRX Inverted Press:


  • Inverted row:


  • Spiderman push-ups:


  • Push-ups:


  • Inline press-up:


Øvelser:

  • Bicep curl:


  • Incline Dumbbell Curl:


  • TRX bicep curl:


  • Standing Biceps Cable Curl:


  • TRX Reverse Grip Row:


  • TRX Chest Tap Curl:


  • TRX Row:


  • Inverted row:


  • Chin ups:


  • Push up shoulder tap:


  • Side bicep extensions:


  • Shoulder taps:


  • Bicep push-up/reverse grip push-up:


  • Bicep curl (enten nedefra op eller strakte arme fra siderne og ind mod hovedet):


  • Alm. armbøjning:


  • Double legs with towel:


  • Side lying bicep curl:


  • Door frame row:


  • Shoulder tap:


Øvelser:

  • Trekantede pushups/diamond:


  • Dips:




  • Kickbacks:




  • Tricep Pull Down:


  • Overhead Tricep:


  • Skull Crushers:


  • Kettlebell on floor:


  • Classic press up:


  • TRX Tricep:


  • TRX Chest Press:


  • TRX Push Up:


  • TRX Inverted Press:


  • Pike press:


  • Mountain climbers:


  • Dips:


  • Spiderman push-ups:


  • Bodyweight tricep dip:


  • Dive bomber push-up:


  • Inchworm:


  • Arm circles:


  • Wall push-ups:


Forklaring:
Nakke og øverste del af ryggen

Øvelser:

  • Dumbbell shrug:


  • Dumbbell lateral raise:


  • Scaption:


  • Face Pull:


  • TRX Reverse Grip Row:


  • TRX Row:


  • Pike press:


  • Shoulder blade squeeze:


Øvelser:

  • Rows og løft(raises) af enhver slags:




  • Dumbbell Shoulder Press:


  • Upright Dumbbell Row:


  • Side Lateral Raise:


  • Dumbbell Front Raise Raise:


  • TRX Inverted Press:


  • TRX Rear Delt Fly:


  • TRX Shoulder Press:


  • TRX Front Raise:


  • TRX Scarecrow:


  • Inverted row:


  • Pike press:


  • Mountain climbers:


  • Spiderman push-ups: