Библиотека упражнений
Обучающие материалы по упражнениям с разбивкой по мышцам, оборудованию и типу упражнения.
Exercise ball hug
BodybuildingStrength
Sit on the stability ball with your feet flat on the ground and your back straight. Hold the stability ball with both hands, hugging it close to your chest. Engage your core muscles and slowly lean…
Exercise ball lat stretch
BodybuildingStretching
Sit on a stability ball with your feet flat on the ground and your back straight. Hold a dumbbell in one hand and extend your arm straight up overhead. Slowly lean to the opposite side, feeling a…
Exercise ball lower back stretch (pyramid)
BodybuildingStretching
Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. Slowly walk your feet forward, rolling the ball down your back until your lower back is resting…
Exercise ball lying side lat stretch
BodybuildingStretching
Lie on your side with your legs extended and your head supported by the stability ball. Place your top arm on the ball for stability. Reach your top arm overhead and allow your torso to rotate…
Exercise ball on the wall calf raise
BodybuildingStrength
Stand with your back against a wall and place an exercise ball between your lower back and the wall. Position your feet shoulder-width apart, with your toes pointing forward. Hold a dumbbell in each…
Exercise ball on the wall calf raise (tennis ball between ankles)
BodybuildingStrength
Stand facing a wall with your feet shoulder-width apart. Place an exercise ball between the wall and your lower back. Hold a dumbbell in each hand, with your arms extended by your sides. Place a…
Exercise ball on the wall calf raise (tennis ball between knees)
BodybuildingStrength
Stand with your back against a wall and place an exercise ball between your lower back and the wall. Position your feet shoulder-width apart and slightly in front of you. Hold a dumbbell in each…
Exercise ball prone leg raise
BodybuildingStrength
Lie face down on a mat with your legs extended and your toes resting on top of the stability ball. Place your hands on the ground, shoulder-width apart, and engage your core muscles. Keeping your…
Exercise ball seated hamstring stretch
BodybuildingStretching
Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. Slowly roll the ball forward, walking your feet out until your upper back is resting on the ball…
Exercise ball seated triceps stretch
BodybuildingStretching
Sit on a stability ball with your feet flat on the ground and your back straight. Hold a dumbbell in one hand and extend your arm straight up above your head. Bend your elbow and lower the dumbbell…
Glute-ham raise
BodybuildingStrength
Adjust the glute-ham raise machine to fit your body. Position yourself face down on the machine with your ankles secured. Place your hands on your chest or cross them over your chest. Engage your…
Weighted hyperextension (on stability ball)
BodybuildingStrength
Position yourself face down on a stability ball with your hips resting on the ball and your feet against a wall for stability. Place your hands behind your head or cross them over your chest. Engage…