Библиотека упражнений

Spider Bent-Over Dumbbell Row

Standing Dumbbell Curl

حرکت جلو بازو دمبل چرخشی ایستاده، یک تمرین بسیار عالی و تاثیرگذار برای تقویت جلو بازو است که با استفاده از دمبل، به صورت ایستاده اجرا میشود. تمرکز آن بر روی دو سر بازویی (جلو بازو) میباشد، ولی عضلات…

Hammer Military Dumbbell Front Raise

Incline Single-Arm Dumbbell Lateral Raise

Kneeling Cable X Row

Dumbbell one arm lateral raise with support

Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your palm facing your body. Place your other hand on a stable surface, such as a bench or wall, for support. Keep your…

All fours squad stretch

Start on all fours with your hands directly under your shoulders and your knees directly under your hips. Extend one leg straight back, keeping your knee bent and your foot flexed. Slowly lower your…

Lever decline chest press

Adjust the seat height and backrest of the leverage machine to a comfortable position. Sit on the machine with your back against the backrest and your feet flat on the floor. Grasp the handles with…

Barbell overhead squat

Stand with your feet shoulder-width apart and toes slightly turned out. Hold the barbell with a wide grip, positioning it overhead with your arms fully extended. Engage your core and lower your body…

Cable bench press

Adjust the cable machine to chest height and attach the handles. Stand facing away from the machine with your feet shoulder-width apart. Grasp the handles with an overhand grip and step forward to…

Band alternating biceps curl

Stand with your feet shoulder-width apart and hold the band with an underhand grip, palms facing up. Keep your elbows close to your sides and slowly curl one arm up towards your shoulder, squeezing…

Band squat row

Attach the band to a sturdy anchor point at waist height. Stand facing the anchor point with your feet shoulder-width apart. Hold the band handles with your palms facing each other and your arms…