Библиотека упражнений
Обучающие материалы по упражнениям с разбивкой по мышцам, оборудованию и типу упражнения.
Dumbbell side bend
BodybuildingStrength
Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, letting it hang down by your side. Keeping your back straight and your core engaged, slowly bend sideways at the…
Cable lying triceps extension v. 2
BodybuildingStrength
Attach a rope handle to a low pulley cable machine. Lie down on a flat bench facing up, with your head towards the cable machine. Grasp the rope handle with both hands, palms facing each other, and…
Dumbbell single leg calf raise
BodybuildingStrength
Stand on the edge of a step or platform with your heels hanging off and your toes on the step. Hold a dumbbell in one hand and place your other hand on a wall or railing for support. Raise your heel…
Dumbbell single leg deadlift
BodybuildingStrength
Stand with your feet hip-width apart, holding a dumbbell in your right hand. Shift your weight onto your left leg and lift your right foot slightly off the ground. Keeping your back straight, hinge…
Dumbbell single leg split squat
BodybuildingStrength
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Take a step forward with one foot and position your feet so that your front foot is flat on the ground and your back foot…
Dumbbell single leg squat
BodybuildingStrength
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Extend one leg forward and keep it off the ground throughout the exercise. Bend your standing leg and lower your body down…
Dumbbell squat
BodybuildingStrength
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. Keeping your chest up and core engaged, lower your body down by bending at the knees and hips, as if sitting…
Dumbbell standing alternate overhead press
BodybuildingStrength
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward. Press one dumbbell overhead, fully extending your arm. Lower the dumbbell…
Lunge with twist
BodybuildingStrength
Start by standing with your feet shoulder-width apart. Take a step forward with your right foot, lowering your body into a lunge position. As you lunge, twist your torso to the right, bringing your…
Cable middle fly
BodybuildingStrength
Attach cables to both sides of a cable machine at chest height. Stand in the center of the machine with one foot slightly in front of the other. Grasp the handles with an overhand grip and extend…
Dumbbell standing alternate 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 your core engaged. Raise one dumbbell to the side, keeping…
Dumbbell standing alternating tricep kickback
BodybuildingStrength
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Extend your arms straight back, keeping…