Βιβλιοθήκη ασκήσεων
Οδηγοί ασκήσεων ταξινομημένοι ανά μυ, εξοπλισμό και τύπο άσκησης.
Cable two arm curl on incline bench
BodybuildingStrength
Sit on an incline bench with your back against the pad and your feet flat on the ground. Grasp the cable handles with an underhand grip, palms facing up, and your arms fully extended. Keeping your…
Lever preacher curl
BodybuildingStrength
Adjust the seat height and position yourself on the leverage machine. Place your upper arms on the pad and grip the handles with an underhand grip. Keep your back straight and your elbows positioned…
Lever reverse grip preacher curl
BodybuildingStrength
Adjust the seat height and position yourself on the leverage machine. Grasp the handles with an underhand grip, palms facing up. Rest your upper arms on the preacher pad, ensuring your elbows are…
Resistance band seated biceps curl
BodybuildingStrength
Sit on a chair or bench with your back straight and feet flat on the ground. Hold the resistance band with an underhand grip, palms facing up, and arms extended down by your sides. Keeping your upper…
Barbell standing wide-grip curl
BodybuildingStrength
Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart. Let the barbell hang at arm's length in front of your thighs,…
Lever hammer grip preacher curl
BodybuildingStrength
Adjust the seat height and position yourself on the leverage machine. Place your upper arms on the preacher pad, ensuring your chest is pressed against it. Grasp the handles with a hammer grip (palms…
Resistance band leg extension
BodybuildingStrength
Attach the resistance band to a sturdy anchor point and secure it around your ankle. Stand facing the anchor point with your feet shoulder-width apart. Keeping your core engaged and your upper body…
Lever leg extension
BodybuildingStrength
Adjust the seat height and backrest of the machine to fit your body. Sit on the machine with your back against the backrest and your feet on the footpad. Grasp the handles or sidebars for stability.…
Side hip abduction
BodybuildingStrength
Stand with your feet shoulder-width apart and your hands on your hips. Shift your weight to one leg and lift the opposite leg out to the side, keeping it straight. Pause for a moment at the top, then…
Resistance band seated hip abduction
BodybuildingStrength
Sit on a chair or bench with your back straight and feet flat on the ground. Wrap the resistance band around your thighs, just above your knees. Place your hands on the sides of the chair or bench…
Side lying hip adduction (male)
BodybuildingStrength
Lie on your side with your legs straight and stacked on top of each other. Place your bottom arm under your head for support. Engage your adductors and lift your top leg as high as possible without…
Smith deadlift
BodybuildingStrength
Set up the smith machine with the bar at hip height. Stand with your feet shoulder-width apart, toes pointing slightly outward. Bend at the hips and knees, keeping your back straight and chest up,…