Библиотека упражнений
Обучающие материалы по упражнениям с разбивкой по мышцам, оборудованию и типу упражнения.
Seated calf stretch (male)
BodybuildingStretching
Sit on the edge of a chair or bench with your feet flat on the ground. Extend one leg straight out in front of you, keeping your heel on the ground. Lean forward slightly, feeling a stretch in your…
Sled calf press on leg press
BodybuildingStrength
Adjust the seat of the leg press machine so that your knees are slightly bent when your feet are on the sled. Place your feet shoulder-width apart on the sled, with your toes pointing forward.…
Sled one leg calf press on leg press
BodybuildingStrength
Adjust the seat of the leg press machine so that your knees are slightly bent when your feet are on the sled. Sit on the machine with your back against the backrest and your feet on the sled,…
Lever seated calf press
BodybuildingStrength
Adjust the seat of the machine so that your shoulders are aligned with the lever pad. Place your toes on the lower portion of the platform and position your knees under the lever pad. Grasp the…
Smith shrug
BodybuildingStrength
Stand with your feet shoulder-width apart and your knees slightly bent. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Keep your arms straight and your…
Smith back shrug
BodybuildingStrength
Stand with your feet shoulder-width apart and your knees slightly bent. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Keep your arms straight and allow the…
Lever gripless shrug
BodybuildingStrength
Adjust the seat height and position yourself on the leverage machine. Grasp the handles with your palms facing inwards and your arms fully extended. Keeping your back straight, exhale and elevate…
Scapular pull-up
BodybuildingStrength
Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended. Retract your shoulder blades by pulling them down and back. Engage your back muscles and pull…
Single arm push-up
BodybuildingStrength
Start in a push-up position with your hands shoulder-width apart and one hand placed slightly wider than the other. Engage your core and lower your body towards the ground by bending your elbows,…
Side push-up
BodybuildingStrength
Start by lying on your side with your legs extended and stacked on top of each other. Place your bottom hand on the ground directly under your shoulder, fingers pointing forward. Press through your…
Russian twist
BodybuildingStrength
Sit on the ground with your knees bent and feet flat on the floor. Lean back slightly while keeping your back straight and your core engaged. Hold your hands together in front of your chest or hold a…
Pelvic tilt
BodybuildingStrength
Lie flat on your back with your knees bent and feet flat on the ground. Place your hands by your sides. Engage your abs and tilt your pelvis upward, pressing your lower back into the ground. Hold…