Hamtamrini

Персональные программы тренировок и питания под руководством профессиональных тренеров.

Услуги

Тренеры
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Библиотека упражнений
Клубы
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Калькулятор ИМТ

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Условия использования
Политика конфиденциальности

Библиотека упражнений

Обучающие материалы по упражнениям с разбивкой по мышцам, оборудованию и типу упражнения.

Поиск

Тип упражнения

Мышца

Включает упражнения, в которых эта мышца работает как вспомогательная.

Оборудование

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Dumbbell lying triceps extension

BodybuildingStrength

Lie flat on a bench with a dumbbell in each hand, palms facing each other. Extend your arms straight up over your chest, keeping your elbows close to your body. Lower the dumbbells down towards your…

Dumbbell one arm bench fly

BodybuildingStrength

Sit on a flat bench with a dumbbell in one hand, resting it on top of your thigh. Lie back on the bench, keeping the dumbbell pressed against your thigh. Using your free hand, help lift the dumbbell…

Dumbbell one arm bent-over row

BodybuildingStrength

Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your…

Dumbbell one arm decline chest press

BodybuildingStrength

Lie on a decline bench with a dumbbell in one hand, resting on your chest. Place your feet flat on the ground and keep your back pressed against the bench. Extend your arm and push the dumbbell up…

Dumbbell one arm hammer preacher curl

BodybuildingStrength

Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad. Hold the dumbbell with a neutral grip (palms facing your body). Keeping your upper arm stationary, exhale…

Dumbbell one arm incline chest press

BodybuildingStrength

Adjust the incline bench to a 45-degree angle. Sit on the bench with your back against the pad and feet flat on the ground. Hold a dumbbell in one hand with an overhand grip, resting it on your…

Dumbbell one arm kickback

BodybuildingStrength

Stand with your feet shoulder-width apart and hold a dumbbell in your right hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Bring your right elbow up to your…

Dumbbell one arm prone curl

BodybuildingStrength

Lie face down on a flat bench with a dumbbell in one hand, palm facing down. Extend your arm fully, letting it hang straight down towards the floor. Keeping your upper arm stationary, curl the…

Dumbbell one arm prone hammer curl

BodybuildingStrength

Lie face down on a flat bench with a dumbbell in one hand, palm facing your body and arm fully extended. Keep your upper arm stationary and curl the dumbbell towards your shoulder, contracting your…

Dumbbell one arm reverse wrist curl

BodybuildingStrength

Sit on a bench or chair with your feet flat on the ground. Hold a dumbbell in one hand with an overhand grip, palm facing down. Rest your forearm on your thigh, with your wrist hanging off the edge.…

Dumbbell one arm reverse grip press

BodybuildingStrength

Sit on a flat bench with a dumbbell in one hand, palm facing towards your body. Place your feet flat on the ground and keep your back straight. Raise the dumbbell to shoulder height, keeping your…

Dumbbell one arm reverse preacher curl

BodybuildingStrength

Sit on a preacher bench with your chest against the pad and your arm extended over the edge of the bench, holding a dumbbell with an underhand grip. Lower the dumbbell slowly until your arm is fully…