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  #1  
Old 15-02-2012, 11:35
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Club Thể Hình - Học hỏi & bàn luận tại đây (Version 2.0)

THỂ HÌNH - BODYBUILDING

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Last edited by flexr; 21-03-2012 at 13:03.
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Old 03-03-2012, 21:44
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Re: Club Thể Hình - Học hỏi & bàn luận tại đây (Version 2.0)

MUSCULATURE ANATOMY CHART



Neck: Cơ cổ
Traps: Cơ cầu vai
Shoulder: Cơ vai (Cơ delta)
Chest: Cơ ngực
Biceps: Cơ bắp tay trước
Triceps: Cơ bắp tay sau
Forearm: Cơ cẳng tay
Middle back: Cơ lưng giữa
Lower back: Cơ lưng dưới
Abs: Cơ bụng
Glutes: Cơ hông
Quads: Cơ đùi trước
Hamstrings: Cơ đùi sau
Calves: Cơ bắp chuối chân
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Last edited by flexr; 03-03-2012 at 23:13.
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Old 03-03-2012, 22:01
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Re: Club Thể Hình - Học hỏi & bàn luận tại đây (Version 2.0)

SHOULDER - VAI


Two arm dumbbell raises over head


One arm front cable raises


One arm front deltoid dumbbell raises


Incline two arm front deltoid dumbbell raises


Front deltoid plate raises


Smith machine front deltoid presses


Two arm front deltoid dumbbell raises


Front barbell deltoid raises

Last edited by flexr; 16-03-2012 at 23:46.
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Old 03-03-2012, 22:02
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Re: Club Thể Hình - Học hỏi & bàn luận tại đây (Version 2.0)

SHOULDER - VAI


Twisting dumbbell presses


Machine deltoid military presses


Incline one arm deltoid lateral raises


One arm side deltoid laterals


Seated barbell deltoid military presses


Seated dumbbell deltoid presses


Alternating dumbbell deltoid presses


Dumbbell deltoid lateral raises


Two arm dumbbell deltoid upright rows


Standing low cable deltoid raises


Standing deltoid military presses


Standing one arm dumbbell presses


Standing two arm dumbbell presses


Upright barbell deltoid rows

Last edited by flexr; 16-03-2012 at 23:48.
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  #5  
Old 03-03-2012, 22:06
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Re: Club Thể Hình - Học hỏi & bàn luận tại đây (Version 2.0)

SHOULDER - VAI


Bent over cable rear deltoid raises


One arm lying rear deltoid raises


Seated cable rear lateral raises


Lying rear deltoid raises


Reverse incline dumbbell flyes


Bent over rear deltoid raises


Smith machine behind the Head deltoid presses

Last edited by flexr; 16-03-2012 at 23:48.
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  #6  
Old 03-03-2012, 22:14
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Re: Club Thể Hình - Học hỏi & bàn luận tại đây (Version 2.0)

TRAPEZIUS - CẦU VAI


Barbell shrugs


Barbell shrugs behind the back


Cable Shrugs


Dumbbell shrugs


Low cable rows to neck


Smith machine shrugs


Dumbbell upright rows


Barbell upright rows

Last edited by flexr; 03-03-2012 at 22:42.
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  #7  
Old 03-03-2012, 22:21
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Re: Club Thể Hình - Học hỏi & bàn luận tại đây (Version 2.0)

NECK - CỔ


Isometric front and back


Lying face down plate neck resistance


Lying face up plate neck resistance


Seated towel neck resistance


Head forward backward


Circular motions


Head shoulder tilt

Last edited by flexr; 03-03-2012 at 22:42.
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  #8  
Old 03-03-2012, 22:38
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Re: Club Thể Hình - Học hỏi & bàn luận tại đây (Version 2.0)

FOREARM - CẲNG TAY


Dumbbell wrist flippers


Palms down dumbbell wrist curls


Palms up barbell wrist curls


Palms up dumbbell wrist curls


Reverse barbell curls


Seated dumbbell palms down wrist curls


Seated dumbbell palms up wrist curls


Single arm dumbbell palms down wrist curls


Seated palms up barbell wrist curls


Seated low cable wrist curls


Standing dumbbell reverse curls


Barbell wrist curls behind the back

Last edited by flexr; 07-03-2012 at 09:58.
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Old 03-03-2012, 22:39
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Re: Club Thể Hình - Học hỏi & bàn luận tại đây (Version 2.0)

TRICEPS - BẮP TAY SAU


Cable lying extensions


Cable single arm extensions


Cable rope overhead extensions


Decline dumbbell extensions


Decline ez bar extensions


dips


Incline barbell extensions


Kneeling cable extensions


Kneeling cable concentration extensions


Low cable extensions


Lying barbell extension behind head


Lying barbell triceps extensions to head (Skull crushers)


Lying dumbbell extensions


Pushups hands close


Reverse grip pushdowns


Seated single arm dumbbell extensions


Seated overhead barbell extensions


Standing single arm dumbbell extensions


Dumbbell extensions


Single arm dumbbell extensions

Last edited by flexr; 09-03-2012 at 21:29.
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  #10  
Old 03-03-2012, 22:40
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Re: Club Thể Hình - Học hỏi & bàn luận tại đây (Version 2.0)

TRICEPS - BẮP TAY SAU



Dumbbell kickbacks


V bar pushdowns


Straight bar pushdowns

Last edited by flexr; 09-03-2012 at 21:31.
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