A Spartacus edzés folytatódik!

A Spartacus edzés folytatódik!

Spartacus edzés

Spartacus edzés

A Spartacus edzés folytatódik!

A Spartacus edzés folytatódik!

Spartacus edzés

Spartacus edzés

Spartacus-edzés

Spartacus-edzés

The Spartacus Workout | Men's Health

Build the Body of a Hero

The Spartacus Workout | Men's Health

No-equipment Spartacus bodyweight workout for all fitness levels. Print & use.

No-equipment Spartacus bodyweight workout for all fitness levels. Print & use.

http://sirromfitness.files.wordpress.com/2011/10/mh-spartacus-workout1_page_2.jpg

http://sirromfitness.files.wordpress.com/2011/10/mh-spartacus-workout1_page_2.jpg

Dumbbell rear lunge. A compound unilateral exercise. Target muscles: Gluteus Maximus and Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, and Rectus Femoris). Synergistic muscles: Adductor Magnus and Soleus. Dynamic stabilizers (not highlighted): Hamstrings and Gastrocnemius. Visit site to learn proper form and knee safety.

Dumbbell rear lunge. A compound unilateral exercise. Target muscles: Gluteus Maximus and Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, and Rectus Femoris). Synergistic muscles: Adductor Magnus and Soleus. Dynamic stabilizers (not highlighted): Hamstrings and Gastrocnemius. Visit site to learn proper form and knee safety.

Wheel rollout. A highly recommended core exercise! Main muscles worked: Iliopsoas, Tensor Fasciae Latae, Sartorius, Pectineus, Adductor Longus, Adductor Brevis, Latissimus Dorsi, Teres Major, Pectoralis Major, Pectoralis Minor, Posterior Deltoid, and Rhomboids.

Wheel rollout. A highly recommended core exercise! Main muscles worked: Iliopsoas, Tensor Fasciae Latae, Sartorius, Pectineus, Adductor Longus, Adductor Brevis, Latissimus Dorsi, Teres Major, Pectoralis Major, Pectoralis Minor, Posterior Deltoid, and Rhomboids.

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