مكتبة التمارين

116 تمرين مع شرح خطوة بخطوة وفيديوهات وعدّ تكرارات مجاني بالذكاء الاصطناعي.

Lower

SquatWall SitDeadliftLungeAir squatBarbell back squatBarbell lungesCossack squatCrossover lungeDuck walkDumbbell bulgarian split squatDumbbell squatHack squatLeg extensionLunges bodyweightMachine leg pressProne leg curlRotation squat downSeated calves extensionSeated leg curlSissy squatSmith machine back squatSmith machine calves extensionSmith machine front squatSmith machine lungeSumo squat bodyweightWall squat

Upper

PushupAlternate incline dumbbell rowBarbell biceps curlBarbell cable triceps extensionBarbell pronated rowingBarbell supinated rowingBench dipsCable biceps curlChin upClock push upClose grip lat pull downDipsDumbbell biceps curlDumbbell hammer curlDumbbell pronated biceps curlDumbbell pull overDumbbell rowingDumbbell shrugFace pull ropeFat grip pull upKneeling push upMachine hip thrustMachine kick backMachine seated chest pressMachine shoulder pressOverhead triceps extensionPec deck flyPull upPush up rotationRack pullReverse pec deck flyRope triceps extensionSeated cable pressSeated close grip rowSeated machine abductionSeated machine adductionSmith machine bench pressSmith machine incline bench pressSmith machine incline rowSmith machine seated shoulder pressSpiderman push upStaggered push upStand up mid cable flySupinated barbell triceps extensionTriceps dumbbell kick backUnilateral lat pull downUnilateral row benchUnilateral seated rowWall handstand push up

Glutes

Back extension gluteBarbell deadliftBarbell hip thrustBarbell romanian deadliftCable hip abductionCable kick backGlute bridge bodyweightHip abductionHip extensionHip thrust bodyweightKettlebell swing

Core

Hip ThrustPlankRussian TwistSit-UpCrawling plankFlutter kicksInch wormKneeling side plankPlank and reachPlank holdReverse crunchToe tapsTurkish get upWalk out to toe

Cardio

BurpeeHigh KneeJumping JackMountain ClimberBench hop overBox jumpFront jumping jackIncline mountain climberLateral box jump

Strength

Back extension lumbarDumbbell lying extensionDumbbell thrusterRotation armsWalk lateralWall walk