Βιβλιοθήκη ασκήσεων
Οδηγοί ασκήσεων ταξινομημένοι ανά μυ, εξοπλισμό και τύπο άσκησης.
Cable wrist curl
BodybuildingStrength
Attach a straight bar to a low pulley cable machine. Stand facing the machine with your feet shoulder-width apart. Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width…
Cambered bar lying row
BodybuildingStrength
Set up a barbell on the floor and lie face down on a bench with your chest just off the edge. Reach down and grab the barbell with an overhand grip, slightly wider than shoulder-width apart. With…
Captains chair straight leg raise
BodybuildingStrength
Sit on the captain's chair with your back against the backrest and your forearms resting on the arm pads. Keep your upper body stable and your back straight. Engage your abs and lift your legs up in…
Arm slingers hanging bent knee legs
BodybuildingStrength
Hang from a pull-up bar with your arms fully extended and your knees bent at a 90-degree angle. Engage your core and lift your knees towards your chest, bringing them as close to your elbows as…
Chest dip
BodybuildingStrength
Position yourself on parallel bars with your arms fully extended and your body straight. Lower your body by bending your elbows until your shoulders are below your elbows. Push yourself back up to…
Chin-up
BodybuildingStrength
Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart. Engage your core and pull your body up towards the bar, leading with your chest. Continue pulling until…
Chin-ups (narrow parallel grip)
BodybuildingStrength
Hang from a pull-up bar with a narrow parallel grip, palms facing towards you. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body. Continue pulling…
Assisted sit-up
BodybuildingStrength
Sit on the edge of a bench or have someone hold your feet down. Lie flat on your back with your knees bent and feet flat on the ground. Place your hands behind your head with your elbows pointing…
Clap push up
BodybuildingStrength
Start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body towards the ground by bending your elbows, keeping your core engaged. Push through your palms…
Close grip chin-up
BodybuildingStrength
Grab the pull-up bar with your palms facing towards you and your hands shoulder-width apart. Hang from the bar with your arms fully extended and your feet off the ground. Engage your back muscles and…
Close-grip push-up
BodybuildingStrength
Start in a high plank position with your hands placed close together, directly under your shoulders. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.…
Close-grip push-up (on knees)
BodybuildingStrength
Start by getting on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. Lower your upper body towards the ground by bending your elbows, keeping them close to…