Библиотека упражнений
Обучающие материалы по упражнениям с разбивкой по мышцам, оборудованию и типу упражнения.
Resistance band seated straight back row
BodybuildingStrength
Sit on the floor with your legs extended and loop the resistance band around your feet. Hold the ends of the resistance band with your hands, palms facing each other. Keep your back straight and lean…
Lever front pulldown
BodybuildingStrength
Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground. Grasp the handles with an overhand grip, slightly wider than…
Reverse grip machine lat pulldown
BodybuildingStrength
Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground. Grasp the handles with an underhand grip, slightly wider than…
Lever reverse grip lateral pulldown
BodybuildingStrength
Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground. Grasp the handles with an overhand grip, slightly wider than…
Seated leg raise
BodybuildingStrength
Sit on a flat bench with your back straight and your feet flat on the ground. Place your hands on the sides of the bench for support. Keeping your legs straight, slowly raise them up in front of you…
Smith standing back wrist curl
BodybuildingStrength
Stand facing the smith machine with your feet shoulder-width apart. Grasp the barbell with an overhand grip, hands shoulder-width apart. Keep your back straight and your elbows close to your body.…
Smith seated wrist curl
BodybuildingStrength
Sit on a bench in front of a Smith machine with your feet flat on the ground. Grasp the barbell with an underhand grip, hands shoulder-width apart. Rest your forearms on your thighs, allowing your…
Smith one leg floor calf raise
BodybuildingStrength
Position yourself on the floor under the smith machine bar, facing away from the machine. Place the balls of your feet on a raised surface, such as a weight plate or block. Position the smith machine…
Smith reverse calf raises
BodybuildingStrength
Adjust the smith machine bar to a height just below your shoulders. Stand facing the bar with your feet hip-width apart and toes pointing forward. Place the balls of your feet on the edge of a step…
Smith seated one leg calf raise
BodybuildingStrength
Sit on the machine with your back against the pad and your feet on the footrest. Place one leg on the footrest and keep the other leg off the footrest. Using your calf muscles, raise your heel as…
Single leg calf raise (on a dumbbell)
BodybuildingStrength
Stand with your feet hip-width apart and hold a dumbbell in one hand. Lift one foot off the ground and balance on the other foot. Slowly raise your heel as high as possible, using your calf muscles.…
Lever donkey calf raise
BodybuildingStrength
Adjust the leverage machine to the appropriate height for your body. Position yourself facing the machine, with your toes on the foot platform and your heels hanging off the edge. Place your hands on…