Βιβλιοθήκη ασκήσεων

Hammer Military Dumbbell Front Raise

Incline Single-Arm Dumbbell Lateral Raise

Kneeling Cable X Row

Dumbbell decline twist fly

Lie down on a decline bench with your head lower than your hips. Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest. Lower the dumbbells…

Standing Dumbbell Curl

حرکت جلو بازو دمبل چرخشی ایستاده، یک تمرین بسیار عالی و تاثیرگذار برای تقویت جلو بازو است که با استفاده از دمبل، به صورت ایستاده اجرا میشود. تمرکز آن بر روی دو سر بازویی (جلو بازو) میباشد، ولی عضلات…

Dumbbell one arm lateral raise

Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body. Keep your back straight and your core engaged throughout the exercise. Raise the dumbbell to…

Band concentration curl

Sit on a bench or chair with your legs spread apart and your feet flat on the ground. Hold one end of the band in your hand and step on the other end with your foot on the same side. Lean forward…

Pull-up

Hang from a pull-up bar with your palms facing away from you and your arms fully extended. Engage your core and squeeze your shoulder blades together. Pull your body up towards the bar by bending…

Barbell overhead squat

Stand with your feet shoulder-width apart and toes slightly turned out. Hold the barbell with a wide grip, positioning it overhead with your arms fully extended. Engage your core and lower your body…

One arm chin-up

Stand facing a pull-up bar with your feet shoulder-width apart. Reach up and grab the bar with an underhand grip, with one hand gripping the bar and the other hand holding your wrist for support.…

Lever seated leg curl

Adjust the machine to fit your body and sit on it with your back against the backrest. Place your lower legs under the padded lever, just above your ankles. Grasp the handles on the sides of the…

Band one arm single leg split squat

Stand with your feet hip-width apart and place a resistance band around your ankles. Extend one leg forward and rest the top of your foot on a bench or step behind you. Hold onto a support with one…