Βιβλιοθήκη ασκήσεων
Οδηγοί ασκήσεων ταξινομημένοι ανά μυ, εξοπλισμό και τύπο άσκησης.
Ski step
BodybuildingCardio
Stand with your feet shoulder-width apart. Bend your knees slightly and keep your back straight. Jump to the right, landing on your right foot while swinging your left leg behind your right leg.…
Cable assisted inverse leg curl
BodybuildingStrength
Adjust the cable machine so that the ankle attachment is at the lowest setting. Lie face down on the bench with your legs straight and the ankle attachment secured to your ankles. Hold onto the…
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…
Barbell good morning
BodybuildingStrength
Start by standing with your feet shoulder-width apart and the barbell resting on your upper back. Keeping your back straight and your core engaged, hinge forward at the hips, pushing your buttocks…
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…
Barbell standing leg calf raise
BodybuildingStrength
Stand with your feet shoulder-width apart and place a barbell across your upper back. Raise your heels off the ground as high as possible, using your calves. Pause for a moment at the top, then…
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…
Assisted lying glutes stretch
BodybuildingStretching
Lie on your back with your legs extended. Bend your right knee and place your right ankle on your left thigh, just above the knee. Grasp your left thigh with both hands and gently pull it towards…
Kick out sit
BodybuildingStrength
Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle. Lean back slightly and place your hands on the edge of the bench or chair for support.…
Chest stretch with exercise ball
BodybuildingStretching
Sit on the stability ball with your feet flat on the ground and your back straight. Hold the exercise ball with both hands and extend your arms straight out in front of you. Slowly bring the exercise…
Assisted lying gluteus and piriformis stretch
BodybuildingStretching
Lie on your back with your legs extended. Bend your right knee and place your right ankle on your left thigh, just above the knee. Grasp your left thigh with both hands and gently pull it towards…
Scapula push-up
BodybuildingStrength
Start in a high plank position with your hands directly under your shoulders and your body in a straight line. Lower your chest towards the ground, keeping your elbows close to your body. As you…