Βιβλιοθήκη ασκήσεων
Οδηγοί ασκήσεων ταξινομημένοι ανά μυ, εξοπλισμό και τύπο άσκησης.
Barbell standing rocking leg calf raise
BodybuildingStrength
Stand with your feet shoulder-width apart and hold a barbell across your upper back. Raise your heels off the ground as high as possible, balancing on the balls of your feet. Slowly lower your heels…
Glute-ham raise
BodybuildingStrength
Adjust the glute-ham raise machine to fit your body. Position yourself face down on the machine with your ankles secured. Place your hands on your chest or cross them over your chest. Engage your…
Back and forth step
BodybuildingCardio
Stand with your feet shoulder-width apart. Step forward with your right foot, bending your knee and lowering your body into a lunge position. Push off with your right foot and step back to the…
Bear crawl
BodybuildingCardio
Start on all fours with your hands directly under your shoulders and your knees directly under your hips. Lift your knees slightly off the ground, keeping your back flat and your core engaged. Move…
Box jump down with one leg stabilization
BodybuildingStrength
Stand in front of a box or platform with your feet shoulder-width apart. Bend your knees and jump onto the box, landing softly with one foot on the box and the other foot hanging off the edge.…
Butterfly yoga pose
BodybuildingStretching
Sit on the floor with your legs extended in front of you. Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides. Hold onto your ankles or feet with…
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…
Calf stretch with hands against wall
BodybuildingStretching
Stand facing a wall with your feet hip-width apart. Place your hands against the wall at shoulder height. Step your right foot back, keeping your heel on the ground and your leg straight. Bend your…
Chair leg extended stretch
BodybuildingStretching
Sit on the edge of a chair with your back straight and feet flat on the ground. Extend one leg straight out in front of you, keeping your heel on the ground. Lean forward slightly, feeling a stretch…
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.…
Cycle cross trainer
BodybuildingCardio
Adjust the seat height and position yourself on the cycle cross trainer. Place your feet on the pedals and grip the handlebars. Start pedaling in a smooth and controlled motion. Maintain a steady…
Incline scapula push up
BodybuildingStrength
Set up an incline bench at a 45-degree angle. Place your hands on the bench slightly wider than shoulder-width apart. Position your feet on the ground, hip-width apart. Lower your chest towards the…