Βιβλιοθήκη ασκήσεων
Οδηγοί ασκήσεων ταξινομημένοι ανά μυ, εξοπλισμό και τύπο άσκησης.
Dumbbell incline breeding
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 dumbbell in each hand with an overhand grip, palms facing forward.…
Lever seated fly
BodybuildingStrength
Adjust the seat height and position yourself on the machine with your back against the pad. Grasp the handles with a pronated grip and keep your elbows slightly bent. Exhale and push the handles…
Dumbbell one arm reverse fly (with support)
BodybuildingStrength
Sit on a bench with your feet flat on the ground and your back straight. Hold a dumbbell in one hand with your palm facing inwards. Lean forward and place your free hand on the bench for support.…
Reverse hyper extension (on stability ball)
BodybuildingStretching
Lie face down on a stability ball with your hips resting on the ball and your legs extended straight behind you. Place your hands on the ground in front of you for stability. Engaging your glutes and…
Reverse hyper on flat bench
BodybuildingStrength
Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench. Hold onto the bench for stability. Keeping your legs straight, raise them up towards the ceiling as high…
Smith sprint lunge
BodybuildingStrength
Set up the smith machine with the barbell at hip height. Stand facing away from the machine with your feet shoulder-width apart. Step back with your right foot and place it on the barbell, resting…
Curtsey squat
BodybuildingStrength
Stand with your feet shoulder-width apart. Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg. Bend both knees as if you were curtsying,…
Shoulder tap
BodybuildingStrength
Start in a high plank position with your hands directly under your shoulders and your body in a straight line. Engage your core and lift your right hand off the ground, reaching across to tap your…
Landmine 180
BodybuildingStrength
Stand with your feet shoulder-width apart and hold the barbell with both hands in front of your chest. Bend your knees slightly and rotate your torso to the right, swinging the barbell down towards…
Dumbbell full can lateral raise
BodybuildingStrength
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body. Keep your back straight and engage your core. Raise your arms out to the sides, keeping a…
Landmine lateral raise
BodybuildingStrength
Stand with your feet shoulder-width apart and knees slightly bent. Hold the barbell with an overhand grip, resting it on the front of your shoulders. Keeping your core engaged and back straight, lift…
Lever lateral raise
BodybuildingStrength
Adjust the seat height and position yourself on the machine with your back against the pad. Grasp the handles with an overhand grip and keep your arms straight. Exhale and raise your arms out to the…