Библиотека упражнений
Обучающие материалы по упражнениям с разбивкой по мышцам, оборудованию и типу упражнения.
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…
Circles knee stretch
BodybuildingStretching
Stand with your feet shoulder-width apart and your hands on your hips. Bend your knees slightly and lift your heels off the ground, balancing on the balls of your feet. Keeping your knees bent,…
Cycle cross trainer
BodybuildingCardio
Adjust the seat height and position yourself on the cycle cross trainer. Place your feet on the pedals and grip the handlebars. Start pedaling in a smooth and controlled motion. Maintain a steady…
Dumbbell incline shoulder raise
BodybuildingStrength
Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing down. Rest the dumbbells on your thighs and lean back onto the bench. Use your thighs to help raise…
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…
Dumbbell seated one leg calf raise - hammer grip
BodybuildingStrength
Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your thighs. Place one foot on a raised surface, such as a step or block, with your heel hanging off the edge. Hold…
Dumbbell seated one leg calf raise - palm up
BodybuildingStrength
Sit on a bench or chair with your back straight and your feet flat on the ground. Hold a dumbbell in one hand and place it on top of your thigh, palm facing up. Lift one leg off the ground and extend…
Seated lower back stretch
BodybuildingStretching
Sit on the edge of a chair with your feet flat on the ground. Place your hands on your thighs or on the sides of the chair for support. Slowly lean forward from your hips, keeping your back straight.…
Exercise ball back extension with arms extended
BodybuildingStrength
Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall for stability. Extend your arms straight out in front of you,…
Exercise ball back extension with hands behind head
BodybuildingStrength
Place the stability ball on the ground and lie face down on top of it with your hips resting on the ball. Position your feet against a wall or other stable surface for support. Cross your arms behind…
Exercise ball back extension with knees off ground
BodybuildingStrength
Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall for stability. Position your hands behind your head or crossed…
Standing hamstring and calf stretch with strap
BodybuildingStretching
Stand upright with your feet shoulder-width apart. Hold the strap with both hands and place it around the ball of your foot. Keep your leg straight and slowly lean forward from your hips, keeping…