Βιβλιοθήκη ασκήσεων
Οδηγοί ασκήσεων ταξινομημένοι ανά μυ, εξοπλισμό και τύπο άσκησης.
Exercise ball lying side lat stretch
BodybuildingStretching
Lie on your side with your legs extended and your head supported by the stability ball. Place your top arm on the ball for stability. Reach your top arm overhead and allow your torso to rotate…
Exercise ball lower back stretch (pyramid)
BodybuildingStretching
Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. Slowly walk your feet forward, rolling the ball down your back until your lower back is resting…
Walking on stepmill
BodybuildingCardio
Adjust the stepmill machine to a comfortable level. Step onto the machine and place your hands on the handrails for support. Start walking by placing one foot on a step and then the other,…
Barbell incline shoulder raise
BodybuildingStrength
Set up an incline bench at a 45-degree angle. Sit on the bench with your back against the pad and feet flat on the ground. Hold a barbell with an overhand grip, slightly wider than shoulder-width…
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…
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…
Back pec stretch
BodybuildingStretching
Stand tall with your feet shoulder-width apart. Extend your arms straight out in front of you, parallel to the ground. Cross your arms in front of your body, with your right arm over your left arm.…
Assisted prone rectus femoris stretch
BodybuildingStretching
Lie face down on the ground with your legs straight. Bend your right knee and reach back with your right hand to grab your right foot or ankle. Gently pull your right foot or ankle towards your…
Assisted seated pectoralis major stretch with stability ball
BodybuildingStretching
Sit on a stability ball with your feet flat on the ground and your back straight. Hold a stability ball with both hands and extend your arms straight out in front of you. Slowly lower the stability…
Band single leg reverse calf raise
BodybuildingStrength
Stand with your feet hip-width apart and place the band around the ball of your foot. Hold onto a stable object for balance. Slowly raise your heel off the ground, lifting your body weight onto the…
Assisted side lying adductor stretch
BodybuildingStretching
Lie on your side with your legs straight and stacked on top of each other. Bend your bottom leg slightly for stability. Place your top foot on a stable surface, such as a bench or step. Keeping your…
Lever seated squat calf raise on leg press machine
BodybuildingStrength
Adjust the seat of the leg press machine so that your knees are slightly bent when your feet are on the footplate. Sit on the machine with your back against the backrest and your feet flat on the…