Because we started this week with a discussion about new exercises, I think that it would be quite logical to make an info-post in which we systemize different popular exercises on muscles groups involved and difficulty level.
As I wrote before for convenience we decided to split all exercises in 2 directions: firstly by complexity, and secondly by the main group of muscles which involved in them. At the end we identified 5 muscle groups: chest, back, abs, legs and arms. And here what we’ve got (approximate classification, it would be cool to get your feedback on it)
CHEST
Level I:
- <url="http://www.youtube.com/watch?v=3aDT8DYIfJw">Push-ups from knees</url>
- Push-ups from knees with wide arm position
- Push-ups from knees with narrow arm position
Level II:
- <url="http://youtu.be/5LuiL0NjQTg">Push-ups from floor</url>
- <url="http://youtu.be/d10CMWSyjTA">Single leg push-ups </url>
Level III:
- <url="http://youtu.be/BzdB34bdwac">Clapping push-ups</url>
- <url="http://youtu.be/mYm05ryoLCI">Bartendaz push-ups</url>
Level IV:
- <url="http://youtu.be/V6QTnbOx3zk">Dips</url>
- <url="http://youtu.be/9cfzD5wj7c0">Bar dips</url>
Level V:
- <url="http://youtu.be/aDJ6We_lMlY">Clapping dips</url>
- <url="http://youtu.be/88hpQ_NjxnE">Russian-style dips</url>
- <url="http://youtu.be/EzoX-NLPRpo">Dips with 180 degrees turning</url>
BACK
Level I:
- <url="http://www.youtube.com/watch?v=IJpXN3_y9B4&index=1&list=PLojidQ8-6nJn3JcC-qzDgb92A_CVQ7USV">Australian pull-ups</url>
- <url="http://www.youtube.com/watch?v=jfkBx7hZYwg&index=19&list=PLojidQ8-6nJn3JcC-qzDgb92A_CVQ7USV">Pull-ups on parallel bars</url>
Level II:
- Pull-ups on horizontal bar
- Pull-ups with bottom grip
- Pull-ups with different grips
- Pull-ups with narrow grip
- Pull-ups with wide grip
- Pull-ups with parallel grip
- Pull-ups with neutral grip
Level III:
- High pull-ups with bottom grip
- Pull-ups to the knees
Level IV:
- Plyometric pull-ups
- Pull-ups with clap in front of you
Level V:
- Pull-ups with clap behind you
- Pull-ups with toes touching
Level VI:
- Front hanging
- Back hanging
- Pull-ups in front hanging
- Pull-ups in back hanging
Level VII:
- Muscle up with bottom narrow grip
- Muscle up with bottom crossed grip
LEGS
Level I:
- Raising on toes
- Raising on toes on one leg
Level II:
- Chair against the wall
Level III:
- Squats
Level IV:
- Squats with jumps
- Lunges
- Side Lunges
Level V:
- Squats on one leg
- Pistols
ARMS
Level I:
- Military push-ups
- Plyometric push-ups
- Push-ups on the bar
Level II:
- Triceps extension
- Diamond push-ups
- Push-ups with clap for foot
- Aztec push-ups
Level III:
- Muscle up
- Muscle up with bottom grip
- Muscle up with narrow grip
- Muscle up with wide grip
Level IV:
- Slow muscle up
- Zef muscle up
- Prince on two
- Push-ups in the handstand
- Tiger bend
Level V:
- Triceps extension by one hand
- Impossible on bars
- Muscle up with narrow bottom grip
ABS
Level I:
- Plank
- Side plank
Level II:
- Body raises
- Scissors
Level III:
- Angle on the horizontal bar
- Angle on the parallel bars
Level IV:
- Legs raises to the bar
- The book
Level V:
- Car wipers
кто не сворачивает тот дойдет (c) DoXoD
