Hamtamrini

Εξατομικευμένη προπόνηση και διατροφή, με την καθοδήγηση επαγγελματιών προπονητών.

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Βιβλιοθήκη ασκήσεων

Οδηγοί ασκήσεων ταξινομημένοι ανά μυ, εξοπλισμό και τύπο άσκησης.

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Τύπος άσκησης

Μυς

Περιλαμβάνει ασκήσεις στις οποίες ο μυς αυτός έχει βοηθητικό ρόλο.

Εξοπλισμός

Σελίδα 46 από 76

Dumbbell incline raise

BodybuildingStrength

Sit on an incline bench with a dumbbell in each hand, resting on your thighs. Lean back on the bench and raise the dumbbells to shoulder height, palms facing forward. Keeping your back against the…

Dumbbell incline rear lateral raise

BodybuildingStrength

Set up an incline bench at a 45-degree angle. Sit on the bench with your chest against the backrest and hold a dumbbell in each hand. Extend your arms straight down with your palms facing each other.…

Dumbbell incline row

BodybuildingStrength

Set up an incline bench at a 45-degree angle. Grab a dumbbell in each hand and sit on the bench with your chest against the incline. Extend your arms fully, allowing the dumbbells to hang straight…

Dumbbell incline shrug

BodybuildingStrength

Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand. Place your feet flat on the ground and let your arms hang straight down with your palms facing your body. Keeping…

Dumbbell incline triceps extension

BodybuildingStrength

Sit on an incline bench with a dumbbell in each hand, palms facing inwards. Extend your arms fully overhead, keeping your elbows close to your head. Lower the dumbbells behind your head by bending…

Dumbbell incline twisted flyes

BodybuildingStrength

Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing each other. Lie back on the bench and press the dumbbells up to the starting position, directly…

Dumbbell incline two arm extension

BodybuildingStrength

Sit on an incline bench with a dumbbell in each hand, resting on your thighs. Slowly lie back on the bench, keeping the dumbbells close to your chest. Once you are fully lying down, extend your arms…

Dumbbell kickback

BodybuildingStrength

Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Bring your upper arms close to your…

Dumbbell lateral raise

BodybuildingStrength

Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body. Keep your back straight and engage your core. Raise your arms out to the sides until they are…

Dumbbell lateral to front raise

BodybuildingStrength

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body. Keep your back straight and engage your core. Raise your arms out to the sides until they…

Dumbbell lunge

BodybuildingStrength

Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Take a step forward with your right foot, lowering your body into a lunge position. Keep your back straight and your chest…

Dumbbell lying extension (across face)

BodybuildingStrength

Lie flat on a bench with your feet flat on the ground and your head at the end of the bench. Hold a dumbbell with both hands and extend your arms straight up above your chest, palms facing each…