Hareket Kütüphanesi

Tüm Hareketler.
Tek Yerde.

CrossFit, Hyrox ve Bodybuilding hareketleri. Teknik detaylar ve videolarla öğren.

185

Hareket

Kategori

Barbell

Vücut Ağırlığı

Halter

Barbell ve Olimpik Kaldırışlar

Clean, snatch, squat, deadlift ve diğer temel barbell hareketleri.

Clean

Halter

barbellİleri

quadricepshamstringsglutestraps+2

Clean & Jerk

Halter

barbellİleri

quadricepshamstringsglutesshoulders+3

Snatch

Halter

barbellİleri

quadricepshamstringsglutesshoulders+3

Power Clean

Halter

barbellOrta

quadricepshamstringsglutestraps+2

Thruster

Halter

barbellOrta

quadricepsshoulderscoreglutes+1

Front Squat

Halter

barbellOrta

quadricepsglutescoreupper back

Back Squat

Halter

barbellsquat rackOrta

quadricepsgluteshamstringscore+1

Overhead Squat

Halter

barbellİleri

quadricepsglutesshoulderscore+1

Deadlift

Halter

barbellOrta

hamstringsgluteslower backtraps+2

Shoulder Press

Halter

barbellBaşlangıç

shoulderstricepsupper backcore

Push Press

Halter

barbellOrta

shoulderstricepsquadricepsglutes+1

Push Jerk

Halter

barbellİleri

shoulderstricepsquadricepsglutes+1

Sumo Deadlift High Pull

Halter

barbellOrta

hamstringsglutestrapsshoulders+2

Hang Clean

Halter

barbellOrta

quadricepshamstringsglutestraps+2

Bench Press

Halter

barbellbenchBaşlangıç

chesttricepsshoulders

Power Snatch

Halter

barbellİleri

quadricepshamstringsglutesshoulders+2

Cluster

Halter

barbellİleri

quadricepshamstringsglutesshoulders+2

Hang Snatch

Halter

barbellİleri

quadricepshamstringsglutesshoulders+2

Power Jerk

Halter

barbellİleri

shoulderstricepsquadricepscore+1

Split Jerk

Halter

barbellİleri

shoulderstricepsquadricepsglutes+1

DB Strict Press

Halter

dumbbellOrta

shoulderstricepscore

DB Bench Press

Halter

dumbbellbenchBaşlangıç

chestshoulderstriceps

DB Row

Halter

dumbbellbenchBaşlangıç

latsrhomboidsbicepsrear delts

Bent-over Row

Halter

barbellOrta

latsrhomboidsbicepsrear delts+1

Pendlay Row

Halter

barbellOrta

latsrhomboidsbicepsrear delts+1

Romanian Deadlift (RDL)

Halter

barbellOrta

hamstringsgluteslower backcore

Sumo Deadlift

Halter

barbellOrta

quadricepsgluteshamstringsadductors+1

Deficit Deadlift

Halter

barbellplatesİleri

hamstringsglutesquadricepslower back+1

Hip Clean

Halter

barbellOrta

quadricepshamstringsglutestraps+1

Squat Clean

Halter

barbellİleri

quadricepshamstringsglutestraps+2

Squat Snatch

Halter

barbellİleri

quadricepshamstringsglutesshoulders+2

Clean Pull

Halter

barbellOrta

hamstringsglutestrapslower back+1

Snatch Pull

Halter

barbellOrta

hamstringsglutestrapslower back+1

Clean High Pull

Halter

barbellOrta

hamstringsglutestrapsshoulders+2

Behind the Neck Press

Halter

barbellOrta

shoulderstricepsupper back

Good Morning

Halter

barbellOrta

hamstringsgluteslower backcore

KB Clean

Halter

kettlebellOrta

forearmsshouldersgluteshamstrings+1

Jimnastik

Vücut Ağırlığı ve Kontrol

Pull-up, muscle-up, handstand ve ring hareketleri.

Pull-up

Jimnastik

pull-up barOrta

latsbicepsforearmscore+1

Chest-to-Bar Pull-up

Jimnastik

pull-up barİleri

latsbicepsforearmscore+2

Muscle-up

Jimnastik

pull-up barİleri

latsbicepstricepschest+2

Handstand Push-up

Jimnastik

wallİleri

shoulderstricepscoretraps

Toes-to-Bar

Jimnastik

pull-up barOrta

corehip flexorslatsforearms

Ring Dip

Jimnastik

ringsİleri

tricepschestshoulderscore

Pistol Squat

Jimnastik

İleri

quadricepsgluteshamstringscore

Rope Climb

Jimnastik

ropeİleri

latsbicepsforearmscore+1

Push-up

Jimnastik

Başlangıç

chesttricepsshoulderscore

Sit-up

Jimnastik

abmatBaşlangıç

corehip flexors

Burpee

Jimnastik

Başlangıç

chestquadricepsshoulderscore+1

Air Squat

Jimnastik

Başlangıç

quadricepsgluteshamstringscore

Lunge

Jimnastik

Başlangıç

quadricepsgluteshamstringscore

GHD Sit-up

Jimnastik

GHD machineOrta

corehip flexorsquadriceps

Handstand Walk

Jimnastik

İleri

shoulderscoretrapsforearms

Bar Muscle-up

Jimnastik

pull-up barİleri

latsbicepstricepschest+2

Ring Muscle-up

Jimnastik

ringsİleri

latschesttricepsshoulders+1

Strict Pull-up

Jimnastik

pull-up barOrta

latsbicepsforearmsrear delts

Kipping Pull-up

Jimnastik

pull-up barOrta

latsbicepsshoulderscore+1

Butterfly Pull-up

Jimnastik

pull-up barİleri

latsbicepsshoulderscore

Strict Handstand Push-up

Jimnastik

wallİleri

shoulderstricepsupper backcore

Kipping Handstand Push-up

Jimnastik

wallİleri

shoulderstricepscorehip flexors

Deficit HSPU

Jimnastik

wallparallettesİleri

shoulderstricepsupper backcore

Ring Push-up

Jimnastik

ringsOrta

chestshoulderstricepscore

Dip

Jimnastik

parallel barsOrta

chesttricepsshoulderscore

Strict Dip

Jimnastik

parallel barsOrta

chesttricepsshoulders

L-Sit

Jimnastik

parallettesringsİleri

corehip flexorstricepsquadriceps

L-Pull-up

Jimnastik

pull-up barİleri

latsbicepscorehip flexors

V-Up

Jimnastik

Orta

corehip flexors

Hollow Hold

Jimnastik

Başlangıç

corehip flexors

Hollow Rock

Jimnastik

Orta

corehip flexors

Superman

Jimnastik

Başlangıç

lower backgluteshamstrings

Superman Hold

Jimnastik

Başlangıç

lower backgluteshamstrings

Arch Hold

Jimnastik

Başlangıç

lower backglutesshoulders

Skin the Cat

Jimnastik

ringspull-up barİleri

latsshoulderscorebiceps

Pegboard

Jimnastik

pegboardİleri

latsbicepsforearmsshoulders+1

Legless Rope Climb

Jimnastik

ropeİleri

latsbicepsforearmscore

Ring Row

Jimnastik

ringsBaşlangıç

latsrhomboidsbicepsrear delts

Inverted Row

Jimnastik

barbellrackBaşlangıç

latsrhomboidsbicepsrear delts+1

Strict Ring Dip

Jimnastik

ringsİleri

chesttricepsshoulderscore

Back Extension

Jimnastik

ghdBaşlangıç

lower backgluteshamstrings

Kardiyo

Kondisyon ve Dayanıklılık

Koşu, rowing, bike, ip atlama ve diğer kardiyo hareketleri.

Running

Kardiyo

Başlangıç

quadricepshamstringscalvesglutes+1

Rowing

Kardiyo

rowerBaşlangıç

latsquadricepshamstringsbiceps+2

SkiErg

Kardiyo

SkiErgBaşlangıç

latstricepscoreshoulders+1

Assault Bike

Kardiyo

assault bikeBaşlangıç

quadricepshamstringsglutesshoulders+2

Double Under

Kardiyo

jump ropeOrta

calvesshouldersforearmscore

Box Jump

Kardiyo

boxOrta

quadricepsgluteshamstringscalves+1

Box Step-up

Kardiyo

boxBaşlangıç

quadricepsgluteshamstringscore

Shuttle Run

Kardiyo

Başlangıç

quadricepshamstringscalvesglutes+1

Single Under

Kardiyo

jump ropeBaşlangıç

calvesshouldersforearms

Jump Rope

Kardiyo

jump ropeBaşlangıç

calvesshouldersforearmscore

Bike Erg

Kardiyo

bike ergBaşlangıç

quadricepshamstringsglutescalves

Echo Bike

Kardiyo

echo bikeBaşlangıç

quadricepshamstringsglutesshoulders+1

400m Koşu

Kardiyo

Başlangıç

quadricepshamstringscalvesglutes+1

800m Koşu

Kardiyo

Başlangıç

quadricepshamstringscalvesglutes+1

1 Mile Koşu

Kardiyo

Orta

quadricepshamstringscalvesglutes+1

200m Sprint

Kardiyo

Orta

quadricepshamstringscalvesglutes+1

Yüzme

Kardiyo

Orta

latsshoulderscorequadriceps+1

Merdiven Tırmanışı

Kardiyo

Başlangıç

quadricepsglutescalveshamstrings

Hill Sprint

Kardiyo

Orta

quadricepsglutescalveshamstrings+1

Sled Sprint

Kardiyo

sledOrta

quadricepsglutescalvesshoulders+1

Versa Climber

Kardiyo

versa climberOrta

quadricepsgluteslatsshoulders+1

Devil Press

Kardiyo

dumbbellİleri

shouldersgluteshamstringscore+1

Man Maker

Kardiyo

dumbbellİleri

chestlatsshouldersquadriceps+2

Bike Sprint

Kardiyo

assault bikeecho bikeOrta

quadricepshamstringsglutescore

2K Row

Kardiyo

rowerOrta

latsquadricepshamstringsglutes+2

500m Row

Kardiyo

rowerOrta

latsquadricepshamstringsglutes+1

1K SkiErg

Kardiyo

skiergOrta

latstricepscoreshoulders

Yürüyüş

Kardiyo

Başlangıç

quadricepshamstringscalvesglutes

Burpee Over Bar

Kardiyo

barbellOrta

chestquadricepsshoulderscore+1

Fonksiyonel

Çok Eklemli Hareketler

Wall ball, burpee, box jump ve fonksiyonel fitness hareketleri.

Wall Ball

Fonksiyonel

wall ballwall targetBaşlangıç

quadricepsglutesshoulderscore+1

Kettlebell Swing

Fonksiyonel

kettlebellBaşlangıç

gluteshamstringscoreshoulders+1

Dumbbell Snatch

Fonksiyonel

dumbbellOrta

shouldersgluteshamstringscore+1

Farmers Carry

Fonksiyonel

kettlebelldumbbellBaşlangıç

forearmstrapscoreshoulders+1

Sled Push

Fonksiyonel

sledOrta

quadricepsgluteshamstringscalves+2

Sled Pull

Fonksiyonel

sledropeOrta

latsbicepsforearmscore+2

Sandbag Lunge

Fonksiyonel

sandbagOrta

quadricepsgluteshamstringscore+1

Turkish Get-up

Fonksiyonel

kettlebellİleri

shoulderscoreglutesquadriceps+1

Ball Slam

Fonksiyonel

slam ballBaşlangıç

coreshoulderslatsquadriceps+1

Battle Ropes

Fonksiyonel

battle ropesBaşlangıç

shouldersbicepsforearmscore+1

Bear Crawl

Fonksiyonel

Başlangıç

shoulderscorequadricepschest+1

Mountain Climber

Fonksiyonel

Başlangıç

corehip flexorsshouldersquadriceps

Plank

Fonksiyonel

Başlangıç

coreshouldersglutes

Medicine Ball Clean

Fonksiyonel

medicine ballBaşlangıç

quadricepsgluteshamstringsbiceps+1

Burpee Broad Jump

Fonksiyonel

Orta

quadricepsgluteshamstringschest+2

Dumbbell Thruster

Fonksiyonel

dumbbellOrta

quadricepsshoulderscoreglutes+1

Broad Jump

Fonksiyonel

Başlangıç

quadricepsgluteshamstringscalves+1

Overhead Lunge

Fonksiyonel

barbelldumbbellİleri

quadricepsgluteshamstringsshoulders+2

KB Goblet Squat

Fonksiyonel

kettlebellBaşlangıç

quadricepsglutescore

KB Clean and Press

Fonksiyonel

kettlebellOrta

shouldersgluteshamstringscore+1

KB Snatch

Fonksiyonel

kettlebellOrta

shouldersgluteshamstringscore+1

DB Clean

Fonksiyonel

dumbbellOrta

quadricepshamstringsglutesshoulders+1

DB Clean and Jerk

Fonksiyonel

dumbbellOrta

quadricepshamstringsglutesshoulders+2

DB Walking Lunge

Fonksiyonel

dumbbellOrta

quadricepsgluteshamstringscore

DB Overhead Lunge

Fonksiyonel

dumbbellİleri

quadricepsglutesshoulderscore+1

DB Step-up

Fonksiyonel

dumbbellboxBaşlangıç

quadricepsgluteshamstrings

Plate Ground-to-Overhead

Fonksiyonel

plateBaşlangıç

quadricepsglutesshoulderscore

Tire Flip

Fonksiyonel

tireOrta

quadricepsgluteshamstringschest+2

Rope Pull

Fonksiyonel

ropesledOrta

latsbicepsforearmscore

Sled Drag

Fonksiyonel

sledOrta

quadricepsgluteshamstringscore

D-Ball Clean

Fonksiyonel

d-ballOrta

quadricepshamstringsglutesbiceps+2

D-Ball Over Shoulder

Fonksiyonel

d-ballOrta

quadricepshamstringsglutesshoulders+2

Atlas Stone

Fonksiyonel

atlas stoneİleri

quadricepshamstringsglutesbiceps+2

Sandbag Clean

Fonksiyonel

sandbagOrta

quadricepshamstringsglutesbiceps+1

Sandbag Carry

Fonksiyonel

sandbagOrta

corequadricepsglutesshoulders+1

Yoke Carry

Fonksiyonel

yokeİleri

quadricepsglutescoretraps+1

Ring Face Pull

Fonksiyonel

ringsBaşlangıç

rear deltsrhomboidstrapsbiceps

Banded Pull-apart

Fonksiyonel

resistance bandBaşlangıç

rear deltsrhomboidstraps

Band Row

Fonksiyonel

resistance bandBaşlangıç

latsrhomboidsbicepsrear delts

Wall Walk

Fonksiyonel

wallOrta

shoulderscorechesttriceps

Inchworm

Fonksiyonel

Başlangıç

coreshouldershamstringschest

Crab Walk

Fonksiyonel

Başlangıç

tricepsshouldersglutescore

Duck Walk

Fonksiyonel

Orta

quadricepsgluteship flexorscore

Russian Twist

Fonksiyonel

medicine ballplateBaşlangıç

coreobliques

Ab Wheel

Fonksiyonel

ab wheelOrta

corelatsshoulders

Hanging Knee Raise

Fonksiyonel

pull-up barBaşlangıç

corehip flexors

GHD Hip Extension

Fonksiyonel

ghdOrta

gluteshamstringslower back

Hip Thrust

Fonksiyonel

barbellbenchOrta

gluteshamstringscore

Glute Bridge

Fonksiyonel

Başlangıç

gluteshamstringscore

Bulgarian Split Squat

Fonksiyonel

benchdumbbellOrta

quadricepsgluteshamstringscore

Weighted Step-up

Fonksiyonel

barbellboxOrta

quadricepsgluteshamstringscore

Plate Pinch Carry

Fonksiyonel

plateOrta

forearmscoretraps

İzolasyon

Tek Kas Grubu Odaklı

Curl, raise, fly, extension ve makine hareketleri. Bodybuilding temeli.

Barbell Curl

İzolasyon

barbellBaşlangıç

bicepsforearms

Hammer Curl

İzolasyon

dumbbellBaşlangıç

bicepsbrachialisforearms

Concentration Curl

İzolasyon

dumbbellBaşlangıç

biceps

Incline Dumbbell Curl

İzolasyon

dumbbellbenchOrta

biceps

Preacher Curl

İzolasyon

barbellpreacher benchOrta

bicepsbrachialis

Tricep Pushdown

İzolasyon

cable machineBaşlangıç

triceps

Skull Crusher

İzolasyon

barbellbenchOrta

triceps

Overhead Tricep Extension

İzolasyon

dumbbellBaşlangıç

triceps

Lateral Raise

İzolasyon

dumbbellBaşlangıç

shoulderstraps

Front Raise

İzolasyon

dumbbellBaşlangıç

shoulders

Rear Delt Fly

İzolasyon

dumbbellBaşlangıç

rear deltsrhomboidstraps

Cable Fly

İzolasyon

cable machineOrta

chestshoulders

Incline Bench Press

İzolasyon

barbellbenchOrta

chestshoulderstriceps

Dumbbell Fly

İzolasyon

dumbbellbenchOrta

chestshoulders

Lat Pulldown

İzolasyon

cable machineBaşlangıç

latsbicepsrear delts

Seated Cable Row

İzolasyon

cable machineBaşlangıç

latsrhomboidsbicepstraps

Face Pull

İzolasyon

cable machineBaşlangıç

rear deltsrhomboidstrapsrotator cuff

Shrug

İzolasyon

barbellBaşlangıç

traps

Leg Press

İzolasyon

leg press machineBaşlangıç

quadricepsgluteshamstrings

Leg Extension

İzolasyon

leg extension machineBaşlangıç

quadriceps

Leg Curl

İzolasyon

leg curl machineBaşlangıç

hamstrings

Calf Raise

İzolasyon

smith machineBaşlangıç

calves

Hack Squat

İzolasyon

hack squat machineOrta

quadricepsgluteshamstrings

Cable Crossover

İzolasyon

cable machineOrta

chestshoulders

Pec Deck

İzolasyon

pec deck machineBaşlangıç

chest

Reverse Pec Deck

İzolasyon

pec deck machineBaşlangıç

rear deltsrhomboidstraps

Tüm Hareketler.Tek Yerde.

Halter

Clean

Clean & Jerk

Snatch

Power Clean

Thruster

Front Squat

Back Squat

Overhead Squat

Deadlift

Shoulder Press

Push Press

Push Jerk

Sumo Deadlift High Pull

Hang Clean

Bench Press

Power Snatch

Cluster

Hang Snatch

Power Jerk

Split Jerk

DB Strict Press

DB Bench Press

DB Row

Bent-over Row

Pendlay Row

Romanian Deadlift (RDL)

Sumo Deadlift

Deficit Deadlift

Hip Clean

Squat Clean

Squat Snatch

Clean Pull

Snatch Pull

Clean High Pull

Behind the Neck Press

Good Morning

KB Clean

Jimnastik

Pull-up

Chest-to-Bar Pull-up

Muscle-up

Handstand Push-up

Toes-to-Bar

Ring Dip

Pistol Squat

Rope Climb

Push-up

Sit-up

Burpee

Air Squat

Lunge

GHD Sit-up

Handstand Walk

Bar Muscle-up

Ring Muscle-up

Strict Pull-up

Kipping Pull-up

Butterfly Pull-up

Strict Handstand Push-up

Kipping Handstand Push-up

Deficit HSPU

Ring Push-up

Dip

Strict Dip

L-Sit

L-Pull-up

V-Up

Hollow Hold

Hollow Rock

Superman

Superman Hold

Arch Hold

Skin the Cat

Pegboard

Legless Rope Climb

Ring Row

Inverted Row

Strict Ring Dip

Tüm Hareketler.
Tek Yerde.