Библиотека упражнений
Обучающие материалы по упражнениям с разбивкой по мышцам, оборудованию и типу упражнения.
Cable incline bench press
BodybuildingStrength
Adjust the bench to a 45-degree incline. Attach the cable handles to the high pulleys. Sit on the bench facing the cable machine with your feet flat on the ground. Grasp the handles with an overhand…
Medicine ball close grip push up
BodybuildingStrength
Start in a high plank position with your hands on the medicine ball, shoulder-width apart. Lower your body towards the ground by bending your elbows, keeping them close to your sides. Push back up to…
Jump rope
BodybuildingCardio
Hold the handles of the jump rope with your hands, palms facing inward. Stand with your feet shoulder-width apart and knees slightly bent. Swing the rope over your head and jump over it as it comes…
Jump squat
BodybuildingStrength
Stand with your feet shoulder-width apart. Lower your body into a squat position by bending your knees and pushing your hips back. Jump explosively off the ground, extending your hips, knees, and…
Kettlebell advanced windmill
BodybuildingStrength
Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. Hold a kettlebell in your right hand, with your arm extended overhead and your palm facing forward. Rotate your…
Kettlebell alternating hang clean
BodybuildingStrength
Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.…
Kettlebell alternating press
BodybuildingStrength
Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height. Press one kettlebell overhead, fully extending your arm. Lower the kettlebell back to shoulder height.…
Kettlebell alternating press on floor
BodybuildingStrength
Start by lying on your back on the floor with your knees bent and feet flat on the ground. Hold a kettlebell in each hand, with your palms facing towards your feet and your arms extended straight up…
Kettlebell alternating row
BodybuildingStrength
Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body. Bend forward at the hips, keeping your back straight and your core…
Kettlebell arnold press
BodybuildingStrength
Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height with your palms facing towards you. Engage your core and press the kettlebells overhead, rotating your…
Kettlebell bent press
BodybuildingStrength
Stand with your feet shoulder-width apart, holding a kettlebell in your right hand. Bend your knees slightly and press the kettlebell overhead with your right arm, keeping your elbow locked. Rotate…
Kettlebell double jerk
BodybuildingStrength
Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height. Bend your knees slightly and engage your core. Press the kettlebells overhead, fully extending your…