Βιβλιοθήκη ασκήσεων
Οδηγοί ασκήσεων ταξινομημένοι ανά μυ, εξοπλισμό και τύπο άσκησης.
Assisted prone lying quads stretch
BodybuildingStretching
Lie face down on the ground with your legs extended. Bend your left knee and reach back with your left hand to grab your left foot or ankle. Gently pull your left foot towards your glutes, feeling a…
Assisted seated pectoralis major stretch with stability ball
BodybuildingStretching
Sit on a stability ball with your feet flat on the ground and your back straight. Hold a stability ball with both hands and extend your arms straight out in front of you. Slowly lower the stability…
Assisted lying calves stretch
BodybuildingStretching
Lie on your back with your legs extended. Bend one knee and place your foot flat on the ground. Using your hands or a towel, gently pull your toes towards your body, feeling a stretch in your calf.…
Assisted lying gluteus and piriformis stretch
BodybuildingStretching
Lie on your back with your legs extended. Bend your right knee and place your right ankle on your left thigh, just above the knee. Grasp your left thigh with both hands and gently pull it towards…
Assisted prone rectus femoris stretch
BodybuildingStretching
Lie face down on the ground with your legs straight. Bend your right knee and reach back with your right hand to grab your right foot or ankle. Gently pull your right foot or ankle towards your…
Exercise ball hip flexor stretch
BodybuildingStretching
Place the stability ball on the ground and kneel in front of it. Place your right foot on top of the stability ball, with your knee bent at a 90-degree angle. Extend your left leg behind you, keeping…
Walking on stepmill
BodybuildingCardio
Adjust the stepmill machine to a comfortable level. Step onto the machine and place your hands on the handrails for support. Start walking by placing one foot on a step and then the other,…
Ski step
BodybuildingCardio
Stand with your feet shoulder-width apart. Bend your knees slightly and keep your back straight. Jump to the right, landing on your right foot while swinging your left leg behind your right leg.…
Kick out sit
BodybuildingStrength
Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle. Lean back slightly and place your hands on the edge of the bench or chair for support.…
Assisted lying glutes stretch
BodybuildingStretching
Lie on your back with your legs extended. Bend your right knee and place your right ankle on your left thigh, just above the knee. Grasp your left thigh with both hands and gently pull it towards…
Swing 360
BodybuildingCardio
Stand with your feet shoulder-width apart and knees slightly bent. Hold your arms straight out in front of you, parallel to the ground. Engage your core and swing your arms in a circular motion,…
Assisted side lying adductor stretch
BodybuildingStretching
Lie on your side with your legs straight and stacked on top of each other. Bend your bottom leg slightly for stability. Place your top foot on a stable surface, such as a bench or step. Keeping your…