Библиотека упражнений
Обучающие материалы по упражнениям с разбивкой по мышцам, оборудованию и типу упражнения.
One leg floor calf raise
BodybuildingStrength
Stand with your feet hip-width apart and place your hands on a wall or sturdy object for balance. Lift one foot off the ground and balance on the other foot. Slowly raise your heel off the ground,…
One leg squat
BodybuildingStrength
Stand with your feet shoulder-width apart. Extend one leg forward, keeping it off the ground. Bend your standing leg and lower your body down as if sitting back into a chair. Keep your chest up and…
Otis up
BodybuildingStrength
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…
Lever seated good morning
BodybuildingStrength
Adjust the seat height so that your hips are slightly higher than your knees. Sit on the machine with your back against the pad and your feet flat on the footrests. Grasp the handles or the sides of…
Lever seated hip abduction
BodybuildingStrength
Adjust the seat height so that your knees are at a 90-degree angle. Sit on the machine with your back against the backrest and your feet on the footrests. Place your hands on the side handles for…
Lever seated hip adduction
BodybuildingStrength
Adjust the seat height and position yourself on the machine with your back against the backrest. Place your feet on the footrests and grasp the handles for stability. Engage your adductor muscles and…
Lever seated leg raise crunch
BodybuildingStrength
Sit on the leverage machine with your back against the backrest and your feet on the footrests. Grasp the handles or sidebars for stability. Engage your abs and slowly raise your legs up towards your…
Lever seated reverse fly
BodybuildingStrength
Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor. Grasp the handles with an overhand grip and keep your arms slightly bent.…
Cable lateral pulldown (with rope attachment)
BodybuildingStrength
Attach a rope attachment to the cable machine at a high position. Stand facing the machine with your feet shoulder-width apart. Grasp the rope with an overhand grip, palms facing each other. Keep…
Lever seated reverse fly (parallel grip)
BodybuildingStrength
Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor. Grasp the handles with a parallel grip, palms facing each other, and keep…
Lever seated row
BodybuildingStrength
Adjust the seat height and footrests to a comfortable position. Sit on the machine with your chest against the pad and your feet on the footrests. Grasp the handles with an overhand grip,…
Lever shoulder press v. 2
BodybuildingStrength
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 of the…