Βιβλιοθήκη ασκήσεων
Οδηγοί ασκήσεων ταξινομημένοι ανά μυ, εξοπλισμό και τύπο άσκησης.
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.…
Chest and front of shoulder stretch
BodybuildingStretching
Stand tall with your feet shoulder-width apart. Extend your arms straight out in front of you at shoulder height. Cross your arms in front of your body, with your right arm on top of your left arm.…
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…
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 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…
Back extension on exercise ball
BodybuildingStrength
Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall or other stable surface. Position your hands behind your head or…
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…
Dumbbell seated one leg calf raise - palm up
BodybuildingStrength
Sit on a bench or chair with your back straight and your feet flat on the ground. Hold a dumbbell in one hand and place it on top of your thigh, palm facing up. Lift one leg off the ground and extend…
Exercise ball back extension with arms extended
BodybuildingStrength
Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall for stability. Extend your arms straight out in front of you,…
Exercise ball back extension with hands behind head
BodybuildingStrength
Place the stability ball on the ground and lie face down on top of it with your hips resting on the ball. Position your feet against a wall or other stable surface for support. Cross your arms behind…
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,…
Exercise ball on the wall calf raise (tennis ball between knees)
BodybuildingStrength
Stand with your back against a wall and place an exercise ball between your lower back and the wall. Position your feet shoulder-width apart and slightly in front of you. Hold a dumbbell in each…