Volya

Katalog vježbi

Ugrađeni pokreti koje ti Volya može programirati. Svaki ima upute za tehniku, česte greške i — gdje je podržano — provjeru tehnike uživo putem kamere.

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Vrati

Prikazano 216 od 300

Trakasti bočni hod

glutes·legs
●○○○○
resistance band

Calf Raise

calves·legs
●○○○○
none

Fire Hydrant

glutes·legs
●○○○○
none

Frog Pump

glutes·legs
●○○○○
none

Glutealni most

glutes·legs
●○○○○
none

Povratni udarac glutea

glutes·legs
●○○○○
none

Isometric knee press

quadriceps·legs
●○○○○
none

Leg Curl

hamstrings·legs
●○○○○
leg curl_machine

Ekstenzija nogu

quadriceps·legs
●○○○○
leg extension_machine

Izometrija kvadricepsa

quadriceps·legs
●○○○○
none

Iskorak unazad

AI form
quadriceps·legs
●○○○○
none

Ustajanje sa stolice

quadriceps·legs
●○○○○
chair

Podizanje soleusa sjedeći

calves·legs
●○○○○
none

Podizanje ravne noge (rehabilitacija)

quadriceps·legs
●○○○○
none

Abdukcija kuka ležeći

glutes·legs
●○○○○
none

Supported glute bridge

glutes·legs
●○○○○
none

Wall-supported squat

quadriceps·legs
●○○○○
none

Završno opružanje koljena

quadriceps·legs
●○○○○
resistance band

Tibialis raise

calves·legs
●○○○○
none

Zid Sjedi

quadriceps·legs
●○○○○
none

Korak na kutiju

quadriceps·legs
●●○○○
none

Iskorak u naklonu

glutes·legs
●●○○○
none

Ekscentrično spuštanje pete

calves·legs
●●○○○
none

Goblet čučanj

AI form
quadriceps·legs
●●○○○
dumbbellskettlebell

Bočni iskorak

glutes·legs
●●○○○
none

Potisak nogama

quadriceps·legs
●●○○○
leg press_machine

Pregib nogu ležeći

hamstrings·legs
●●○○○
machine

Podizanje na prste sjedeći

calves·legs
●●○○○
dumbbells

Single-leg calf raise

calves·legs
●●○○○
none

Smith machine calf raise

calves·legs
●●○○○
smith machine

Smith mašina čučanj

quadriceps·legs
●●○○○
smith machine

Korak gore

quadriceps·legs
●●○○○
dumbbellsbench

Iskorak u hodu

AI form
quadriceps·legs
●●○○○
dumbbellsnone

Leđni čučanj

AI form
quadriceps·legs
●●●○○
barbell

Bugarski Split čučanj

AI form
quadriceps·legs
●●●○○
dumbbellsbench

Magareće podizanje na prste

calves·legs
●●●○○
none

Hack čučanj

quadriceps·legs
●●●○○
hack squat_machine

Hip Thrust

AI form
glutes·legs
●●●○○
barbellbench

Rumunjsko mrtvo dizanje

AI form
hamstrings·legs
●●●○○
barbell

Rumunjsko mrtvo dizanje s jednom nogom

AI form
hamstrings·legs
●●●○○
dumbbells

Sissy čučanj

quadriceps·legs
●●●○○
none

Sumo mrtvo dizanje

AI form
glutes·legs
●●●○○
barbell

Konvencionalno mrtvo dizanje

AI form
hamstrings·legs
●●●●○
barbellweight plates

Prednji čučanj

AI form
quadriceps·legs
●●●●○
barbell

Glute-Ham Raise

hamstrings·legs
●●●●○
none

Dobro jutro

hamstrings·legs
●●●●○
barbell

Jeffersonovo mrtvo dizanje

glutes·legs
●●●●○
barbellweight plates

Nordijski pregib

hamstrings·legs
●●●●○
none

Čučanj iznad glave

quadriceps·legs
●●●●●
barbellweight plates

Čučanj s pištoljem

AI form
quadriceps·legs
●●●●●
none

Y-Raise

shoulders·shoulders
●○○○○
dumbbells

Sliježenje sa šipkom

traps·shoulders
●●○○○
barbell

Y podizanje na trbuhu

upper back·shoulders
●●○○○
none

Traka za tricep ekstenziju

triceps·arms
●○○○○
resistance band

Koncentracija Curl

arms·arms
●○○○○
dumbbellsbench

Pregib bučicama

arms·arms
●○○○○
dumbbells

Hammer Curl

arms·arms
●○○○○
dumbbells

Uvijanje zgloba

forearms·arms
●○○○○
dumbbell

Pregib ramena s šipkom

biceps·arms
●●○○○
barbell

Pad na klupu

triceps·arms
●●○○○
bench

Spuštanje tricepsa uz kabl

triceps·arms
●●○○○
cable machine

Tricep povratni udarac

triceps·arms
●●○○○
dumbbell

Rolanje zapešća s bučicama

forearms·arms
●●○○○
dumbbell

EZ-šipka za uvijanje

biceps·arms
●●○○○
ez barweight plates

Ekstenzija bučica iznad glave

triceps·arms
●●○○○
dumbbell

Tricep ekstenzija iznad glave

arms·arms
●●○○○
dumbbells

Propovjednik Curl

arms·arms
●●○○○
dumbbellsbench

Obrnuto uvijanje

forearms·arms
●●○○○
barbell

Guranje užeta

triceps·arms
●●○○○
cable machine

Potisak užetom za triceps

arms·arms
●●○○○
cable

Potisak s klupe uskim hvatom

AI form
arms·arms
●●●○○
barbellbench

Drobilica lubanja

arms·arms
●●●○○
barbellbench

Umakanje tricepsa

triceps·arms
●●●○○
parallel bars

Pas ptica

core·core
●○○○○
none

Škripanje

core·core
●○○○○
none

Mrtav Bug

core·core
●○○○○
none

Dodirivanje petom poda

core·core
●○○○○
none

Oblique crunch

obliques·core
●○○○○
none

Nagib zdjelice ležeći

core·core
●○○○○
none

Daska

AI form
core·core
●○○○○
none

Dumbbell side bend

obliques·core
●○○○○
dumbbells

Aktivacija TVA (uvlačenje)

core·core
●○○○○
none

Bicycle Crunch

core·core
●●○○○
none

Šuplje držanje

core·core
●●○○○
none

Držanje pehara

core·core
●●○○○
kettlebell

Podizanje nogu

core·core
●●○○○
none

Modified side plank from knee

obliques·core
●●○○○
none

Pallof Press

obliques·core
●●○○○
resistance bands

Plank Shoulder Tap

core·core
●●○○○
none

Reverse Crunch

core·core
●●○○○
none

Ruski Twist

core·core
●●○○○
none

Bočna daska

core·core
●●○○○
none

Side plank (knee version)

obliques·core
●●○○○
none

Bočni plank + podizanje noge

obliques·core
●●○○○
none

Nošenje kofera

obliques·core
●●○○○
dumbbell

Bridge with march

glutes·core
●●○○○
none

Cable woodchop

obliques·core
●●●○○
cable machinerope attachment

Viseće podizanje koljena

core·core
●●●○○
pull up_bar

Držanje šupljeg tijela

core·core
●●●○○
none

Hollow Rock

core·core
●●●○○
none

Side Plank Hip Dip

core·core
●●●○○
none

V-up

core·core
●●●○○
none

Utegnuta daska

core·core
●●●○○
weight plates

Izvođenje trbušnog kotača

core·core
●●●●○
ab wheel

Podizanje viseće noge

core·core
●●●●○
pull up_bar

Kettlebell windmill

obliques·core
●●●●○
kettlebell

Zmajeva zastava

core·core
●●●●●
bench

L-sjedi drži

core·core
●●●●●
parallel bars

Bear Crawl

full body·full body
●●○○○
none

Farmer Carry

back·full body
●●○○○
dumbbells

Ljuljačka s girjama

AI form
glutes·full body
●●●○○
kettlebell

Nošenje iznad glave

shoulders·full body
●●●○○
dumbbell

Nošenje na ramenu u vreći pijeska

core·full body
●●●○○
sandbag

potisnik

AI form
full body·full body
●●●○○
dumbbells

Očistite i pritisnite

AI form
full body·full body
●●●●○
barbell

Čisto povlačenje

back·full body
●●●●○
barbellweight plates

Đavolja preša

shoulders·full body
●●●●○
dumbbell

Držite se čisto

back·full body
●●●●○
barbellweight plates

Kettlebell čist

shoulders·full body
●●●●○
kettlebell

Stvoritelj čovjeka

full body·full body
●●●●○
dumbbells

Push pritisnite

shoulders·full body
●●●●○
barbellweight plates

Tursko ustajanje

AI form
core·full body
●●●●○
kettlebell

Trzanje gire

shoulders·full body
●●●●●
kettlebell

Snaga čista

back·full body
●●●●●
barbellweight plates

Gurni trzaj

shoulders·full body
●●●●●
barbellweight plates

Snatch pull

back·full body
●●●●●
barbellweight plates

Wall push-up

chest·push
●○○○○
none

Traka iznad glave

shoulders·push
●●○○○
resistance band

Muha s bučicama

chest·push
●●○○○
dumbbellbench

Prednje podizanje bučica

shoulders·push
●●○○○
dumbbells

Bočno podizanje bučice

shoulders·push
●●○○○
dumbbell

Landmine Press

shoulders·push
●●○○○
barbell

Bočno podizanje

shoulders·push
●●○○○
dumbbells

Preša za ploče (Svend press)

chest·push
●●○○○
weight plates

Sklekovi

AI form
chest·push
●●○○○
none

Sklekovi širokim hvatom

chest·push
●●○○○
none

Arnold Press

AI form
shoulders·push
●●●○○
dumbbells

Potisak s klupe s utegom

AI form
chest·push
●●●○○
barbellbench

Odbijte sklekove

chest·push
●●●○○
none

Diamond Push-up

arms·push
●●●○○
none

Potisak s bučicama

AI form
chest·push
●●●○○
dumbbellsbench

Potisak s bučicama na ramenu

AI form
shoulders·push
●●●○○
dumbbells

Hinduistički sklek

chest·push
●●●○○
none

Nagnuti potisak bučicama

AI form
chest·push
●●●○○
dumbbellsbench

Pike Push-up

AI form
shoulders·push
●●●○○
none

Strijelac Sklekovi

chest·push
●●●●○
none

Dips

chest·push
●●●●○
parallel bars

Priprema za sklekove u stoju na rukama

shoulders·push
●●●●○
none

Tisak iznad glave

AI form
shoulders·push
●●●●○
barbell

Ring push-up

chest·push
●●●●○
gymnastic rings

Sots press

shoulders·push
●●●●●
barbellweight plates

Sklekovi sa stojom na rukama

shoulders·push
●●●●●
wall

Traka za razvlačenje

shoulders·pull
●○○○○
resistance band

Mrtvi vis

forearms·pull
●○○○○
pull up_bar

Sleganje ramenima s bučicom

traps·pull
●○○○○
dumbbell

Vanjska rotacija s trakom

shoulders·pull
●○○○○
resistance bands

Povlačenje lica

shoulders·pull
●○○○○
cable

Seated row (band)

upper back·pull
●○○○○
resistance band

Slijeganje

back·pull
●○○○○
dumbbells

Australsko povlačenje

AI form
back·pull
●●○○○
barbellrack

Traka za sjedenje

back·pull
●●○○○
resistance band

Cable curl

biceps·pull
●●○○○
cable machine

Close-grip lat pulldown

lats·pull
●●○○○
cable machinev handle

Obrnuti red

AI form
back·pull
●●○○○
barbellrack

Lat Pulldown

back·pull
●●○○○
cable

Jednoručno veslanje s bučicama

AI form
back·pull
●●○○○
dumbbellsbench

Obrnuti let

shoulders·pull
●●○○○
dumbbells

Bent-over reverse fly

traps·pull
●●○○○
dumbbells

Ring Row

back·pull
●●○○○
rings

Sjedeći Cable Row

back·pull
●●○○○
cable

Jednoručno zalaganje bučica

back·pull
●●○○○
dumbbellbench

Straight-arm pulldown

lats·pull
●●○○○
cable machinerope attachment

Uspravno veslanje

traps·pull
●●○○○
dumbbells

Wide-grip cable row

lats·pull
●●○○○
cable machinewide bar

Wide-grip lat pulldown

lats·pull
●●○○○
cable machinebar attachment

Zottman curl

biceps·pull
●●○○○
dumbbells

Veslanje utegom

AI form
back·pull
●●●○○
barbell

Podizanje brade

AI form
back·pull
●●●○○
pull up_bar

Drag curl

biceps·pull
●●●○○
barbell

Pulover s bučicama

lats·pull
●●●○○
dumbbellbench

Povlačenje neutralnim hvatom

AI form
back·pull
●●●○○
pull up_bar

Pendlay Row

AI form
back·pull
●●●○○
barbell

Snatch-grip shrug

traps·pull
●●●○○
barbell

Spider curl

biceps·pull
●●●○○
dumbbellsbench

T-bar red

back·pull
●●●○○
barbell

Konvencionalno mrtvo dizanje

AI form
hamstrings·pull
●●●●○
barbell

Povlačenje

AI form
back·pull
●●●●○
pull up_bar

Mrtvo dizanje trzajnim hvatom

back·pull
●●●●○
barbellweight plates

Zgib s utezima

biceps·pull
●●●●○
pull up_barweight belt

Povlačenje u L-sjed

back·pull
●●●●●
pull up_bar

Povećanje mišića

back·pull
●●●●●
pull up_bar

Udarci zadnjicom

full body·cardio
●○○○○
none

Hodanje peta-uz-prste

core·cardio
●○○○○
none

Visoka koljena

full body·cardio
●○○○○
none

Uže za preskakanje

calves·cardio
●○○○○
jump rope

Jumping jack

full body·cardio
●○○○○
none

Jumping Jacks

full body·cardio
●○○○○
none

Bočno miješanje

legs·cardio
●○○○○
none

Marš sjedeći

hip flexors·cardio
●○○○○
chair

Polagano hodanje s mahanjem rukama

full body·cardio
●○○○○
none

Standing march

hip flexors·cardio
●○○○○
none

Hodanje u mjestu

cardio·cardio
●○○○○
none

Burpee bez sklekova

full body·cardio
●●○○○
none

Planinski penjač

core·cardio
●●○○○
none

Cross-body mountain climber

core·cardio
●●○○○
none

Plank jack

core·cardio
●●○○○
none

Boksovanje sa svojom sjenkom

full body·cardio
●●○○○
none

Bear crawl walk-out

shoulders·cardio
●●●○○
none

Skok u širinu

glutes·cardio
●●●○○
none

Burpee

full body·cardio
●●●○○
none

Burpees

full body·cardio
●●●○○
none

Skok Čučanj

quadriceps·cardio
●●●○○
none

Double-Under

cardio·cardio
●●●○○
jump rope

Lateral bound

glutes·cardio
●●●○○
none

Alternating lunge jump

quadriceps·cardio
●●●○○
none

Klizački skok

glutes·cardio
●●●○○
none
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