Βιβλιοθήκη ασκήσεων
Οδηγοί ασκήσεων ταξινομημένοι ανά μυ, εξοπλισμό και τύπο άσκησης.
Side-to-side chin
BodybuildingStrength
Stand with your feet shoulder-width apart and your knees slightly bent. Grasp a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. Hang from the bar with your arms…
Gironda sternum chin
BodybuildingStrength
Stand facing a high bar with your feet shoulder-width apart. Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart. Hang from the bar with your arms fully extended…
Shoulder grip pull-up
BodybuildingStrength
Grab the pull-up bar with a shoulder-width grip, palms facing away from you. Hang freely with your arms fully extended. Engage your back muscles and pull your body up towards the bar until your chin…
Rocky pull-up pulldown
BodybuildingStrength
Stand in front of a pull-up bar with your feet shoulder-width apart. Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart. Hang from the bar with your arms fully…
Seated glute stretch
BodybuildingStretching
Sit on the ground with your legs extended in front of you. Bend your right knee and cross your right ankle over your left thigh. Place your right hand on the ground behind you for support. With your…
Rope climb
BodybuildingStrength
Stand facing the rope with your feet shoulder-width apart. Grab the rope with both hands, palms facing towards you. Bend your knees slightly and engage your core. Begin pulling yourself up the rope…
Kettlebell swing
BodybuildingStrength
Stand with your feet shoulder-width apart, toes pointed slightly outward. Hold the kettlebell with both hands in front of your body, arms extended. Bend your knees slightly and hinge at the hips,…
Kettlebell thruster
BodybuildingStrength
Start by standing with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands, palms facing each other. Lower into a squat position by bending your knees and…
Smith machine bicep curl
BodybuildingStrength
Adjust the height of the smith machine bar to be at waist level. Stand facing the smith machine with your feet shoulder-width apart. Grasp the bar with an underhand grip, hands slightly wider than…
Lever bicep curl
BodybuildingStrength
Adjust the seat height and position yourself on the machine with your back against the pad. Grasp the handles with an underhand grip, palms facing up, and keep your elbows close to your sides. Exhale…
Dumbbell incline curl v. 2
BodybuildingStrength
Sit on an incline bench with a dumbbell in each hand, palms facing forward and arms fully extended. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.…
Dumbbell incline curl v. 2
BodybuildingStrength
Sit on an incline bench with a dumbbell in each hand, palms facing forward and arms fully extended. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.…