مكتبة تمارين النادي الرياضي

استكشف تمارين القوة باستخدام المعدات حسب منطقة الجسم. افتح الدليل للاطلاع على الإعداد والحركة المتحكم بها والخيار الأسهل. هذه خيارات تمارين، وليست وصفة لأداء كل الحركات في جلسة واحدة.

تعليمات التمارين متوفرة حالياً باللغة الإنجليزية. نعمل على إعداد الترجمات والرسوم المتحركة التي تخضع للمراجعة.

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Chest · Dumbbells

Dumbbell chest press

Chest, triceps and front shoulders

Written instructions · English

View guide →Chest · Machine

Machine chest press

Chest, triceps and front shoulders

Written instructions · English

View guide →Back · Dumbbells

Supported dumbbell row

Upper back, lats and biceps

Written instructions · English

View guide →Back · Cable

Seated cable row

Upper back, lats and biceps

Written instructions · English

View guide →Shoulders · Dumbbells

Seated dumbbell shoulder press

Shoulders and triceps

Written instructions · English

View guide →Shoulders · Dumbbells

Dumbbell lateral raise

Side shoulders

Written instructions · English

View guide →Arms · Dumbbells

Dumbbell biceps curl

Biceps and forearms

Written instructions · English

View guide →Arms · Cable

Cable triceps pressdown

Triceps

Written instructions · English

View guide →Legs · Dumbbells

Goblet squat

Thighs, glutes and trunk

Written instructions · English

View guide →Legs · Machine

Leg press

Thighs and glutes

Written instructions · English

View guide →Core · Cable

Pallof press

Abdominal wall and trunk stabilisers

Written instructions · English

View guide →Core · Dumbbells

Suitcase carry

Trunk, grip and shoulder stabilisers

Written instructions · English

View guide →Chest · Dumbbells

Incline dumbbell press

Chest, front shoulders and triceps

Written instructions · English

View guide →Chest · Cable

Cable chest fly

Chest and front shoulders

Written instructions · English

View guide →Back · Machine

Lat pulldown

Lats, upper back and biceps

Written instructions · English

View guide →Back · Machine

Chest-supported machine row

Upper back, lats and biceps

Written instructions · English

View guide →Back · Machine

Assisted pull-up

Lats, upper back and biceps

Written instructions · English

View guide →Shoulders · Machine

Machine shoulder press

Shoulders and triceps

Written instructions · English

View guide →Shoulders · Machine

Reverse fly machine

Rear shoulders and upper back

Written instructions · English

View guide →Shoulders · Cable

Cable face pull

Rear shoulders and upper back

Written instructions · English

View guide →Arms · Dumbbells

Hammer curl

Elbow flexors and forearms

Written instructions · English

View guide →Arms · Barbell

Barbell biceps curl

Biceps and forearms

Written instructions · English

View guide →Arms · Cable

Cable overhead triceps extension

Triceps

Written instructions · English

View guide →Legs · Dumbbells

Dumbbell Romanian deadlift

Hamstrings, glutes and trunk

Written instructions · English

View guide →Legs · Machine

Seated leg curl

Hamstrings

Written instructions · English

View guide →Legs · Dumbbells

Standing dumbbell calf raise

Calves

Written instructions · English

View guide →Core · Cable

Standing cable chop

Trunk and obliques

Written instructions · English

View guide →

Chest · Mat

Push-up

Chest, triceps and trunk

Animated demonstration

View guide →

Core · Mat

Dead bug

Abdominal wall and trunk stabilisers

Animated demonstration

View guide →

Core · Mat

Forearm plank

Abdominal wall, shoulders and trunk

Animated demonstration

View guide →