Βιβλιοθήκη ασκήσεων
Οδηγοί ασκήσεων ταξινομημένοι ανά μυ, εξοπλισμό και τύπο άσκησης.
Lever deadlift
BodybuildingStrength
Adjust the seat height and foot platform to your desired position. Sit on the machine with your back against the pad and your feet flat on the foot platform. Grasp the handles or the sides of the…
Sit-up with arms on chest
BodybuildingStrength
Lie flat on your back with your knees bent and feet flat on the ground. Cross your arms over your chest. Engaging your abs, lift your upper body off the ground towards your knees. Pause for a moment…
Stationary bike walk
BodybuildingCardio
Adjust the seat height and position on the stationary bike to ensure proper alignment. Place your feet on the pedals and secure them with the straps if available. Start pedaling at a comfortable…
Run
BodybuildingCardio
Start by standing upright with your feet hip-width apart. Engage your core and keep your upper body relaxed. Begin jogging in place, lifting your knees up towards your chest and landing softly on the…
Run (equipment)
BodybuildingCardio
Start by standing upright with your feet hip-width apart. Engage your core and keep your upper body relaxed. Begin jogging in place, lifting your knees up towards your chest and landing softly on the…
Ring dips
BodybuildingStrength
Start by hanging from the rings 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 the…
Chest dip (on dip-pull-up cage)
BodybuildingStrength
Adjust the dip bars to a height that allows you to comfortably grip them. Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart. Jump up and straighten…
Reverse dip
BodybuildingStrength
Position yourself between two parallel bars with your arms fully extended and your body straight. Lower your body by bending your elbows until your upper arms are parallel to the ground. Pause for a…
Lever seated dip
BodybuildingStrength
Adjust the seat height so that your feet are flat on the ground and your knees are at a 90-degree angle. Grasp the handles of the leverage machine with your palms facing down and your arms fully…
Roller back stretch
BodybuildingStretching
Start by sitting on the ground with your legs extended in front of you. Place the roller perpendicular to your body, just below your glutes. Slowly roll your body backwards, allowing the roller to…
Barbell rack pull
BodybuildingStrength
Set up a barbell on a rack at knee height. Stand with your feet shoulder-width apart, toes pointing slightly outwards. Bend at the hips and knees to lower yourself down and grip the barbell with an…
Lever alternating narrow grip seated row
BodybuildingStrength
Adjust the seat height and footplate position to ensure proper alignment. Sit on the machine with your back straight and feet flat on the footplate. Grasp the handles with a narrow grip, palms facing…