Библиотека упражнений
Обучающие материалы по упражнениям с разбивкой по мышцам, оборудованию и типу упражнения.
Cable lateral pulldown with v-bar
BodybuildingStrength
Sit down on the cable pulldown machine and grab the v-bar attachment with an overhand grip. Adjust the knee pad so that your thighs are secured under it. Keep your back straight and lean back…
Lever shrug
BodybuildingStrength
Adjust the seat height and position yourself on the leverage machine with your back against the pad. Grasp the handles with an overhand grip and keep your arms straight. Keeping your back straight,…
Lever standing calf raise
BodybuildingStrength
Adjust the machine to your height and stand with your feet shoulder-width apart. Place your shoulders under the pads and hold onto the handles for stability. Raise your heels as high as possible by…
Roller reverse crunch
BodybuildingStrength
Lie flat on your back with your arms extended straight above your head and your legs straight out in front of you. Place the roller between your feet and grip it with your toes. Engaging your abs,…
Cable high row (kneeling)
BodybuildingStrength
Attach a straight bar to a cable machine at chest height. Kneel down in front of the cable machine and grab the bar with an overhand grip, hands shoulder-width apart. Sit back on your heels, keeping…
Lever standing chest press
BodybuildingStrength
Adjust the seat height and position yourself on the machine with your feet flat on the ground. Grasp the handles with an overhand grip and position your hands at chest level. Push the handles forward…
Lever t bar row
BodybuildingStrength
Adjust the seat height and footplate position to ensure proper alignment. Sit on the machine with your chest against the pad and your feet flat on the footplate. Grasp the handles with an overhand…
Lever t-bar reverse grip row
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, slightly wider than…
Lever triceps extension
BodybuildingStrength
Adjust the seat height and position yourself on the machine with your back against the pad. Grasp the handles with an overhand grip and fully extend your arms in front of you. Keeping your upper arms…
Lying leg raise flat bench
BodybuildingStrength
Lie flat on a flat bench with your back pressed against it. Place your hands under your glutes for support. Keep your legs straight and together, and lift them up towards the ceiling. Pause for a…
Lying leg-hip raise
BodybuildingStrength
Lie flat on your back with your legs extended and your arms by your sides. Place your hands under your glutes for support. Engage your core and lift your legs off the ground, raising them towards the…
Machine inner chest press
BodybuildingStrength
Adjust the seat height and position yourself on the machine with your back flat against the pad. Grasp the handles with an overhand grip and position your elbows at a 90-degree angle. Push the…