Библиотека упражнений

Barbell Back Squat

Dumbbell Step Up on Box

Lever seated calf raise

Adjust the seat height so that your knees are slightly bent and your feet are flat on the footplate. Place your toes on the footplate with your heels hanging off the edge. Grasp the handles or the…

Reverse-Grip Front Lat Pulldown

Spider Bent-Over Dumbbell Row

Hammer Military Dumbbell Front Raise

Incline Single-Arm Dumbbell Lateral Raise

Kneeling Cable X Row

Smith bent knee good morning

Start by standing with your feet shoulder-width apart, toes pointing forward. Place the barbell across your upper back, resting it on your traps. Bend your knees slightly and hinge forward at the…

Negative crunch

Lie flat on your back with your knees bent and feet flat on the ground. Place your hands behind your head with your elbows pointing outwards. Engaging your abs, slowly lift your upper body off the…

Band concentration curl

Sit on a bench or chair with your legs spread apart and your feet flat on the ground. Hold one end of the band in your hand and step on the other end with your foot on the same side. Lean forward…

Backward jump

Stand with your feet shoulder-width apart. Bend your knees slightly and jump backwards, pushing off with both feet. Land softly on the balls of your feet, bending your knees to absorb the impact.…