Atlas ćwiczeń siłowych

O kursie

„Perfekcyjna technika wykonywania ćwiczeń siłowych jest niezbędna, aby trenować długo, bez bólowo i bez kontuzyjnie.”

Ćwiczenia siłowe są niezbędną częścią każdego treningu. Dzięki nim wzmacniamy nasze kości, stawy, więzadła. Zabezpieczamy ciało przed kontuzjami.

Znasz to, prawda?

Zgadzam się z tym, ale… tylko jeśli wykonujemy te ćwiczenia siłowe poprawnie technicznie. Możesz tak samo wzmocnić swoje ciało i zdrowie za pomocą treningu siłowego, jak i je uszkodzić albo osłabić.

„Perfekcyjna technika wykonywania ćwiczeń siłowych jest niezbędna, aby trenować długo, bez bólowo i bez kontuzyjnie”

Co otrzymujesz w Atlasie ćwiczeń siłowych?

– 396 filmów z ćwiczeniami omówionymi oraz wykonanymi z perfekcyjną techniką. Ćwiczenia są podzielone na foldery pod nazwami grup mięśniowych.

Oto zbiór folderów: POCZĄTEK, barki, biceps, biodrowo-lędźwiowy, brzuch, czworogłowy, klatka piersiowa, kulszowo-goleniowe, lokomocyjne, łydki, mięśnie karku, oddychanie, piszczelowy przedni, stopa, plecy, pośladki, przedramiona, przywodziciele, stożek rotatorów, triceps, zębaty przedni, integracja ruchowa, banded.

– Dostęp do wszystkich filmów.

Filmy są zawarte w kursie, więc może je zobaczyć tylko osoba, która zakupiła kurs.

– Arkusz excel zawierający wzór do ułożenia własnego planu treningowego.

ATLAS ĆWICZEŃ SIŁOWYCH JEST REGULARNIE AKTUALIZOWANY O NOWE ĆWICZENIA!

OSTATNIA AKTUALIZACJA: 15.10.2022

Zacznij prawidłowo trenować, naucz się raz techniki i ćwicz do końca życia- bez bólu i kontuzji.

Pokaż więcej

Zawartość kursu

Początek

POZYCJA AKTYWNA

02:42
RUCH ŁAMANIA I ROZCIĄGANIA

01:21
PRACA STOPY

02:02

Oddychanie

Klatka piersiowa

Flat Flies

00:55
High Cable Chest Fly

00:52
Hip Thrust Chest Press

00:50
Hip Thrust Flat Flies

00:59
Incline Barbell Bench Press

00:55
Incline Flat Flies

00:48
Incline Push Up

00:35
Kneeling Low Cable Chest Fly

00:48
Machine Flat Flies

00:45
Machine Sitting Chest Press

01:02
Medium Cable Chest Fly

00:51
Narrow Db Press

00:45
Pull Over

00:46
Push Up On Knee

00:36
Push Up

00:42
Db Floor Press

00:52
Larsen press

00:38
Pelican push up

00:35
1 Leg Push Up

00:35
Bench Press

01:34
Cable Flat Flies

00:53
Db Chest Press In Glute Bridge

00:50
Db Chest Press

00:44
Dead Bug 1 Arm Press

00:56
Decline Barbell Bench Press

01:01
Decline Push Up

00:43
Dips

00:39
Db Incline Chest Press

00:48

Plecy

1 Arm Row On The Bench

00:47
1 Arm Row, 2 Arm On Bench – Bear

00:44
1 Arm Row, 2 Arm On The Db

00:39
1 Arm Scapula Push Up

00:36
1 Arm Support, 1 Arm Row

00:54
1 Arm, 1 Leg Cable Row

00:54
2 Kb Row From Step

00:39
Band Pull Apart

00:34
Banded Scapula Depression

00:45
Banded Scapula Elevation

00:47
Banded Scapula Protraction

00:50
Banded Scapula Retraction

00:44
Barbell Deadlift

01:24
Barbell Row

00:43
Barbell Semi Sumo Deadlift

01:07
Barbell Sumo Deadlift

01:26
Bent Knee Horizontal Row

00:39
Bird Dog Row

00:49
Chest Supported Db Press With External Rotation

00:42
Chest Supported Db Row

00:55
Chin Up

00:34
Db Bent Over Row

00:36
Face Pull

00:51
Jefferson Curl

00:47
Kb Gorilla Row

00:40
Trap T Raise

00:50
Trap Y Raise

00:56
Kb Deadlift

00:54
Kneeling Cable Pulldown

00:48
Kneeling Cable Rope Pulldown Behind Head

01:00
L Sit Chin Up

00:21
Lying Down Scapula Raise

00:40
Lying Down T Raise

00:41
Lying Down Y Raise

00:43
Machine Face Pull

00:57
Triangle Lat Pulldown

00:58
TRX Face Pull

00:46
TRX Row

00:45
Scapula Pull Up

00:51
Scapula Push Up On Bear

00:39
Scapula Push Up On Knee

00:43
Scapula Push Up

00:41
Sitting Lat Pull To Chest

00:53
Sitting Lat Pull Behind Head

00:52
Stick Lat Pulldown (Skier)

01:09
Straight Legs Horizontal Row

00:31
Supinated Barbell Row

00:43
Supinated Sitting Lat Pull To Chest

00:52
T Bar Rowing

00:35
Triangle Cable Seated Low Row

00:58
Barbell Scapula Elevation (Shrugs)

00:29
Barbell Snatch Grip Deadlift

01:14
Trap Bar Deadlift

00:46
Pull Up

00:41
Plank Rowing

00:30
Rack Pull

01:00
Pendley Row

00:39
Paused Deadlift

01:27
Neutral grip pull up

00:46
Negativ Chin Up

00:56
Scapula Push Up (front-back barbell)

01:09
Scapula Push Up (up-down bear)

01:13
Scapula Push Up (up-down barbell)

01:17
Scapula Push Up (front-back bear)

01:06
Banded skier

01:29
Rounded back row

00:45
Chest supported db swing row

00:36
1 arm quasi stance row

00:49
1 arm bent trunk row

00:51
Standing candlestick

01:03
Arch body rock

00:35
Arch body

00:29

Barki

Back Supported Neutral Grip Db Overhead Press

00:30
Arnold Press

00:48
Arm Support 1 Arm Lateral Db Press

00:40
2 Arm Cable Lateral Raises

00:48
1 Arm Cable Lateral Raise

00:53
1 Leg Kneeling, 1 Arm Kb Press

00:29
1 Arm Landine Press

00:26
Chest Supported Rear Delt Db Raise

00:27
Lu Raise

00:48
Cable Rear Delt Fly

01:21
Bradford Press

00:44
Bent Press

00:27
Leg Supported Db External Rotation

00:27
L Press

00:26
Pike Push Up

00:37
Dead Point OHP

00:53
Db Shoulder Box

00:32
Barbell Upright Row

00:24
Z Press

00:23
Standing Rear Delt Db Raise

00:31
Standing Neutral Grip Db Overhead Press

00:23
Standing Db Lateral Raises

00:26
Sitting OHP

00:41
Sitting Db Overhead Press

00:26
Sitting Db Rear Delt Raise

00:36
Sitting Db Lateral Raise

00:28
Sideways Incline Db Lateral Raise

00:26
Shoulder Face Pull

00:43
OHP

00:48
Powell Raise

00:36
Kb Push Press

00:52
Push Press

00:57
Standing Db Front Raises

00:28
Banded Internal Rotation

00:53
Floor pike push up

00:24
Handstand front to wall

00:41

Stożek rotatorów

Brzuch

Zombie Sit Up With Plate

00:31
Wood Chop

00:55
TRX Straight Leg Pull

00:29
TRX Knee Pull

00:35
Swiss Ball Plank

00:27
TRX Anti Extension

00:45
Swiss Ball Plank Wheels (Stir The Pot)

00:25
Swiss Ball Plank Extension

00:26
Swiss Ball Knee Tuck

00:26
Sitting Bench Crunch

00:33
Side Plank

00:41
Side Plank On Knee

00:34
Russian Twist

00:25
Plank

00:34
Pall Of Press

00:58
Pall Of Press With Arm Raises

00:57
Landmine Rotations

00:44
Janda Sit Up

00:55
Hollow Body

00:34
Hanging Straight Leg Raise

00:27
Hanging Knee Raises

00:38
Dragon Flag

00:39
Dead Bug

00:46
Dead Bug With Ball

00:50
Db Side Bend

00:42
Db Pullover Crunch

00:43
Box L Sit

00:25
Bird Dog

00:51
Banded Dead Bug

00:57
Banded Anti Rotation Dead Bug

00:56
Cable Crunch (Allahy)

00:52
Ab Crunch With Plate

00:37
1 Arm Farmer Hold

00:38
Bear Walk

00:37
Bear

00:34
Swiss Ball Crunches

00:38
Lying Down Arm To Toes Raises

00:33
Lying Down Scissors

00:50
Lying Down Straight Legs Raise

00:38
Lying Down Straight To Bent Legs Raise

00:32
AB Roll

00:41
Kb Bottom Up Turkish Get Up

01:44
Shifting Kb In Push Up

00:28
Dead Bug (Basket)

01:13
Banded dead bug (Extended)

01:28
Weighten lateral bend

00:38
Up-down kneeling cable wood chopper

00:54
Roman bench lateral bent

00:34
Down-up kneeling cable wood chopper

00:45
Beggining abs curl with breath out

00:32

Biceps

Cable Hammer Curl

00:52
Db Hammer Curl

00:34
Superman Curl

00:44
EZ Bar Preacher Curl

01:07
Long Head Biceps Curl

00:29
Alternating Db Curl

00:26
Lying Down Stick Cable Curl

00:46
Sitting Db Curl

00:33
Bayesian Curl

00:48
Zottman curl

00:33
Barbell Curl

00:30
Supinated Stick Cable Curl

00:46
Supinated Barbell Curl

00:29
Sitting Leg Supported Db Curl

00:26
Db Curl With Supination

00:31
Spider Curl

00:26
Incline T curl

00:47
Supinated horizontal biceps curl

00:18
Supinated grip push up

00:18
Narrow grip chin up

00:18

Triceps

1 Arm Sitting French press

00:30
Barbell Lying Down French Press

00:32
Barbell Sitting French press

00:29
Close Grip Bench Press

01:07
Db Lying Down French Press

00:27
Diamond Push Up

00:26
Elbow Extension In Plank Position

00:21
JM Press

00:27
Overhead Cable Triceps Extension

00:54
Overhead Db Triceps Extension

00:31
Sitting Behind Head Cable Elbow Extension

00:52
Stick Cable Pressdown

00:55
Supinated Stick Cable Pressdown

00:48
Tate Press

00:29
Triceps Rope Pulldown

00:41
Db Bent Over Triceps Extension With External Rotation

00:40
Db Bent Over Triceps Extension With Internal Rotation

00:38
Triceps Dips

00:46

Pośladki

Roman bench weighten torso extension

00:36
Reverse Hinge Lunges

00:42
Diagonally reverse Hinge Lunges

00:44
Db good morning

00:46
Barbell good morning

01:01
1 leg box squat air

00:52
1 Leg 1 Arm Kb Deadlift

00:28
1 Leg Glute Bridge

00:43
1 Leg Hip Thrust

00:49
1 Leg Kb Deadlift

00:50
Banded Glute Bridge With Abduction

00:38
Barbell Hip Thrust

01:17
Cable Glute Kickbacks

00:55
Cable Glute Lateral Kicks

00:46
Cable Pull Through

00:56
Walk of shame

00:49
Kb Hip Thrust

00:53
Kb Sumo Squat

00:32
Lying Down 1 Leg Glute Raise

00:45
Lying Down Glute Raise

00:49
Machine Hip Abduction

00:42
Mini Band On All Fours Glute Kickback

00:28
Mini Band On All Fours Glute Side Kick

00:25
Mini Band Standing Glute Kickback

00:37
Mini Band Standing Glute Side Kick

00:37
Roman Bench Back Extension

01:01
Side Plank With Hip Abduction

00:33
Barbell Glute Bridge

00:52
Diagonally 1 Leg Deadlift

00:44
Reverse Hypers

00:39
Frog Glute Bridge

00:50
Wall ball glute crusher

00:51
Mini Band Monster Walk

00:47
Kb Sumo Squat On Box

00:47
Kneeling Squat

00:44
Double Banded Glute Bridge (Extended)

02:02
Banded Glute Bridge (Extended)

01:29
Banded Glute Bridge (Basket)

01:47

Czworogłowy

Frankenstein Squat

00:47
Db Split Squat

01:41
Db Front Lunges

00:29
Db Bulgarian Split Squat

00:34
Cyclist Squat

01:01
Box Step Up

00:39
Box Lateral Step Up

00:37
Barbell Reverse Lunges

00:39
Barbell 1 + 1/3 HB Squat

01:09
1 Leg Box Squat

00:33
Kb Rack Hold Squat

00:27
Front Squat

00:48
Heel Elevated HB Squat

00:52
High Bar Squat

01:06
Peterson Step Up

00:27
Kb Goblet Squat

00:33
Landmine Squat

00:32
Low Bar Squat

01:00
Machine Knee Extension

01:03
Machine Leg Press

00:38
Over Head Squat

00:33
Rack Hold Kb Reverse Lunges

00:31
Reverse Nordic Curl

00:30
Zercher Squat

00:47
Poliquin Step Up

00:29
1 Leg Squat (Standing On The Steppe)

00:33
Barbell split squat

00:46
Skater Squat

00:27
1 Leg Reverse Lunges Slide

00:38
Db Reverse Lunges

00:29
Banded reverse nordic curl

00:37

Kulszowo- goleniowe

1 Leg Banded Hamstring Curl

00:33
1 Leg Kb Quasi Stance Deadlift

00:47
Barbell 1 Leg Deadlift

00:29
Barbell Romanian Deadlift

00:31
Sitting good morning

00:49
Hamstring Plank

00:33
Kb Romanian Deadlift

00:34
Machine Sitting Leg Curl

01:06
Nordic Curl

00:36
Straight Leg Barbell Deadlift

00:37
Kb Swing

00:33
Swiss Ball 1 Leg Curl

00:33
Swiss Ball Legs Curl

00:34
Towel Legs Curl

00:50
TRX 1 Leg Curl

00:32
TRX Legs Curl

00:41
Windmill

01:24
Nordic Curl Good Morning

00:42
Good morning

01:01
Db good morning

00:46

Przywodziciele

Bent Knee Copenhagen Plank

00:31
Bent Knee Copenhagen Press

00:29
Cossaq Squat

00:35
Db Lateral Lunges

00:49
Machine Adduction

00:49
Sideways Adduction

00:20
TRX Cossaq Squat

00:48
1 Leg Lateral Slide

00:33
Copenhagen Plank

00:26
Copenhagen Raises

00:33
Barbell cossaq squat

00:51

Łydki

Zębaty przedni

Piszczelowy przedni

Kark

Biodrowo-lędźwiowy

Przedramiona

Stopa

Lokomocyjne

Banded

Crossed banded squat

00:28
Crossed banded split squat

00:38
Crossed banded bulgarian split squat

00:34
Banded triceps pressdown

00:31
Banded standing Y raise

00:32
Banded standing triceps extension behind head

00:30
Banded standing fly flies

00:32
Banded single arm superman biceps curl

00:33
Banded push up

00:31
Banded OHP

00:37
Banded neutral grip biceps curl

00:25
Banded floor press

00:32
Banded bent trunk triceps extension

00:30
Banded bent elbow lateral raises

00:23
Banded 1 arm long head biceps curl

00:27
Banded 1 arm lateral raises

00:30

O kursie

Zawartość kursu

Początek

POZYCJA AKTYWNA

RUCH ŁAMANIA I ROZCIĄGANIA

PRACA STOPY

Oddychanie

Breathing On All Fours

Breathing With Yoga Belt

Side Breathing

Standing Breathing To Back

Klatka piersiowa

Flat Flies

High Cable Chest Fly

Hip Thrust Chest Press

Hip Thrust Flat Flies

Incline Barbell Bench Press

Incline Flat Flies

Incline Push Up

Kneeling Low Cable Chest Fly

Machine Flat Flies

Machine Sitting Chest Press

Medium Cable Chest Fly

Narrow Db Press

Pull Over

Push Up On Knee

Push Up

Db Floor Press

Larsen press

Pelican push up

1 Leg Push Up

Bench Press

Cable Flat Flies

Db Chest Press In Glute Bridge

Db Chest Press

Dead Bug 1 Arm Press

Decline Barbell Bench Press

Decline Push Up

Dips

Db Incline Chest Press

Plecy

1 Arm Row On The Bench

1 Arm Row, 2 Arm On Bench – Bear

1 Arm Row, 2 Arm On The Db

1 Arm Scapula Push Up

1 Arm Support, 1 Arm Row

1 Arm, 1 Leg Cable Row

2 Kb Row From Step

Band Pull Apart

Banded Scapula Depression

Banded Scapula Elevation

Banded Scapula Protraction

Banded Scapula Retraction

Barbell Deadlift

Barbell Row

Barbell Semi Sumo Deadlift

Barbell Sumo Deadlift

Bent Knee Horizontal Row

Bird Dog Row

Chest Supported Db Press With External Rotation

Chest Supported Db Row

Chin Up

Db Bent Over Row

Face Pull

Jefferson Curl

Kb Gorilla Row

Trap T Raise

Trap Y Raise

Kb Deadlift

Kneeling Cable Pulldown

Kneeling Cable Rope Pulldown Behind Head

L Sit Chin Up

Lying Down Scapula Raise

Lying Down T Raise

Lying Down Y Raise

Machine Face Pull

Triangle Lat Pulldown

TRX Face Pull

TRX Row

Scapula Pull Up