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Spiergroepen

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Er zijn 7 spiergroepen die voor een bodybuilder belangrijk zijn. De grootste spiergroepen zijn het belangrijkst. Dit zijn de bovenbenen, rug en borst. De ondersteunende spiergroepen zijn de schouders, trapezius, biceps, triceps, kuiten en buikspieren. Op deze pagina zijn een aantal voorbeeld oefeningen per spiergroep te bekijken. De aparte spiergroepen hebben eigen pagina’s die via het menu te bereiken zijn.

Benen

Barbell Dumbbell Lever Smith
Barbell Squat
Barbell Half Squat
Barbell Full Squat
Barbell Front Squat
Barbell Hack Squat
Barbell Front Lunge
Barbell Step-Up
Side Lunge
Stiff-Legged Dead Lift
Good-morning
Straight-leg Deadlift
Inverse Leg Curl
Hyperextension
Seated Barbell Calf Raise
Standing Barbell Calf Raise
Safety Calf Raise
Dumbbell Lunge
Dumbbell Rear Lunge
Dumbbell Side Lunge
Dumbbell Walking Lunge
Dumbbell Single Leg Squat
Dumbbell Squat
Dumbbell Front Squat
Dumbbell Step-up
Dumbbell Straight-leg Deadlift
Dumbbell Standing Calf Raise
Lying Leg Curl
Leg Extension
Leg Presses
Hack Press
Seated Leg Press
Lever Single Leg Standing Leg Press
Rear Lunge
Split Squat
Lever Seated Calf Press
Seated Calf Extension
Donkey Calf Raise
Good-morning
Rear Lunge
Split Squat
Squat
Single Leg
Front Squat
Hack Squat
Standing Calf Raise
Donkey Calf Raise

 

Voorkant schouder

Barbell Kabel Dumbbell Lever Smith
Behind Neck Press
Front Raise
Military Press
Shoulder Press
Front Raise
Shoulder Press
Arnold Press
Front Raise
Shoulder Press
Behind Neck Press
Shoulder Press
Behind Neck Press
Shoulder Press

 

Zijkant schouder

Barbell Kabel Dumbbell Lever Smith
Upright Row One Arm Lateral Raise
Upright Row (Stirrups and One Arm)
Lateral Raise (One Arm)
Lying Lateral Raise
Upright Row (One Arm)
Lateral Raise Upright Row

 

Achterkant schouder

Barbell Kabel Dumbbell Lever Smith
Rear Delt Row Rear Lateral Raise
Rear Delt Row
Seated Rear
Lateral Raise
Lying Rear Lateral Raise (One Arm)
Rear Lateral Raise
Rear Delt Row
Seated Rear Lateral Raise
Lying Rear Lateral Raise
Rear Delt Row
Seated Rear Lateral Raise
Seated Rear Lateral Raise (Gripless)
Rear Delt Row

 

Borst

Barbell Kabel Dumbbell Lever Smith
Bench Press (Power Lift and Guillotine) Chest Press
Decline Fly
Lying Fly
Seated Fly
Standing Fly
Bench Press
Decline Bench Press
Decline Fly
Fly
Pullover
Bench Press
Chest Dip
Chest Press
Decline Chest Press
Decline Bench Press
Lying Fly
Peck Deck Fly (Decline)
Seated Fly
Chest Dip
Push Up

 

Trapezius

Barbell Kabel Dumbbell Lever Smith
Shrug
Cambered Bar
Seated Shrug
Trap Bar Shrug
Shrug Shrug Gripless Shrug
Seated Gripless Shrug
Shrug
Shrug

 

Rug

Barbell Kabel Assisted Lever Weighted
Pullover (Bent Arm) Close Grip Pulldown
Front Pulldown
Pullover
Rear Pulldown
Straight Arm Pulldown (Seated)
Underhand Pulldown
Chin-up
Close Grip Chin-up
Pull-up
Rear Pull-up
Underhand Chin-up
Close Grip Pulldown
Front Pulldown
Pullover
Underhand Pulldown
Chin-up
Close Grip Chin-up
Pull-up
Rear Pull-up
Underhand Chin-up

 

Triceps

Barbell Kabel Dumbbell Lever Smith
Close Grip Bench Press
Lying Triceps Extension
Triceps Extension
Bent-over Triceps Extension
Incline Triceps Extension
Kneeling Triceps Extension
Lying Triceps Extension
Pushdown (Heavy and One Arm)
Triceps Extension(One Arm)
Incline Triceps Extension
Kickback
Lying Triceps Extension
One Arm Triceps Extension
Triceps Extension
Overhead Triceps Extension
Pushdown
Triceps Dip
Triceps Extension
Close Grip Bench Press

 

Biceps

Barbell Kabel Dumbbell Lever Smith
Curl Curl (One Arm)
Supine Curl
Curl
Incline Curl
Curl

 

Buikspieren

Kabel Lever Weighted
Lying Stability Ball Crunch
Lying Leg Hip Raise (Straight Leg)
Kneeling Crunch
Seated Crunch
Seated Crunch
Seated Crunch (Gripless)
Crunch
Hanging-Leg Hip Raise (Straight Leg)
Incline Crunch (Advanced)
Incline Leg-Hip Raise
Incline Sit-up (Advanced)
Jack Knife Sit-up
V-up
Vertical Leg-Hip Raise
Incline Twisted Crunch
Incline Twisting Sit-up
Twisting Crunch
Spiergroepen
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