Volya

Övningskatalog

Inbyggda rörelser som Volya kan programmera åt dig. Var och en har teknikledtrådar, vanliga misstag och — där det stöds — live teknikcheck via din kamera.

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Band lateral gång

glutes·legs
●○○○○
resistance band

Kalvhöjning

calves·legs
●○○○○
none

Fire Hydrant

glutes·legs
●○○○○
none

Frog Pump

glutes·legs
●○○○○
none

Glute Bridge

glutes·legs
●○○○○
none

Glute Kickback

glutes·legs
●○○○○
none

Isometric knee press

quadriceps·legs
●○○○○
none

Ben Curl

hamstrings·legs
●○○○○
leg curl_machine

Benförlängning

quadriceps·legs
●○○○○
leg extension_machine

Quad-set

quadriceps·legs
●○○○○
none

Omvänd utfall

AI form
quadriceps·legs
●○○○○
none

Sitt-till-stå

quadriceps·legs
●○○○○
chair

Soleus-lyft sittande

calves·legs
●○○○○
none

Raklyft av ben (rehab)

quadriceps·legs
●○○○○
none

Höftabduktion liggande

glutes·legs
●○○○○
none

Supported glute bridge

glutes·legs
●○○○○
none

Wall-supported squat

quadriceps·legs
●○○○○
none

Terminal knäextension

quadriceps·legs
●○○○○
resistance band

Tibialis raise

calves·legs
●○○○○
none

Vägg sitta

quadriceps·legs
●○○○○
none

Box Step-Up

quadriceps·legs
●●○○○
none

Curtsy Lunge

glutes·legs
●●○○○
none

Excentrisk hälsänkning

calves·legs
●●○○○
none

Goblet Squat

AI form
quadriceps·legs
●●○○○
dumbbellskettlebell

Lateral Lunge

glutes·legs
●●○○○
none

Benpress

quadriceps·legs
●●○○○
leg press_machine

Liggande benböj

hamstrings·legs
●●○○○
machine

Sittande vadhöjning

calves·legs
●●○○○
dumbbells

Single-leg calf raise

calves·legs
●●○○○
none

Smith machine calf raise

calves·legs
●●○○○
smith machine

Smith maskin knäböj

quadriceps·legs
●●○○○
smith machine

Stega upp

quadriceps·legs
●●○○○
dumbbellsbench

Walking Lunge

AI form
quadriceps·legs
●●○○○
dumbbellsnone

Back Squat

AI form
quadriceps·legs
●●●○○
barbell

Bulgarian Split Squat

AI form
quadriceps·legs
●●●○○
dumbbellsbench

Åsne-vadhöjning

calves·legs
●●●○○
none

Hack squat

quadriceps·legs
●●●○○
hack squat_machine

Hip Thrust

AI form
glutes·legs
●●●○○
barbellbench

Rumänsk marklyft

AI form
hamstrings·legs
●●●○○
barbell

Enbens rumänsk marklyft

AI form
hamstrings·legs
●●●○○
dumbbells

Sissy Squat

quadriceps·legs
●●●○○
none

Sumo marklyft

AI form
glutes·legs
●●●○○
barbell

Konventionell marklyft

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

Front Squat

AI form
quadriceps·legs
●●●●○
barbell

Glute-Ham Raise

hamstrings·legs
●●●●○
none

God morgon

hamstrings·legs
●●●●○
barbell

Jefferson marklyft

glutes·legs
●●●●○
barbellweight plates

Nordic Curl

hamstrings·legs
●●●●○
none

Knäböj över huvudet

quadriceps·legs
●●●●●
barbellweight plates

Pistol Squat

AI form
quadriceps·legs
●●●●●
none

Y-Raise

shoulders·shoulders
●○○○○
dumbbells

Skivstångsaxellyft

traps·shoulders
●●○○○
barbell

Y-lyft liggande

upper back·shoulders
●●○○○
none

Band tricepsförlängning

triceps·arms
●○○○○
resistance band

Koncentration Curl

arms·arms
●○○○○
dumbbellsbench

Hantelcurl

arms·arms
●○○○○
dumbbells

Hammer Curl

arms·arms
●○○○○
dumbbells

Handled curl

forearms·arms
●○○○○
dumbbell

Skivstångscurl för biceps

biceps·arms
●●○○○
barbell

Bänkdopp

triceps·arms
●●○○○
bench

Kabel triceps pushdown

triceps·arms
●●○○○
cable machine

Triceps kast

triceps·arms
●●○○○
dumbbell

Hantel handled rulle

forearms·arms
●●○○○
dumbbell

EZ-bar curl

biceps·arms
●●○○○
ez barweight plates

Hantelförlängning över huvudet

triceps·arms
●●○○○
dumbbell

Overhead Triceps Extension

arms·arms
●●○○○
dumbbells

Predikant Curl

arms·arms
●●○○○
dumbbellsbench

Omvänd curl

forearms·arms
●●○○○
barbell

Rep pushdown

triceps·arms
●●○○○
cable machine

Triceps Rep Pushdown

arms·arms
●●○○○
cable

Bänkpress med nära grepp

AI form
arms·arms
●●●○○
barbellbench

Skull Crusher

arms·arms
●●●○○
barbellbench

Triceps dip

triceps·arms
●●●○○
parallel bars

Fågelhund

core·core
●○○○○
none

Knastrande

core·core
●○○○○
none

Död bugg

core·core
●○○○○
none

Hältappar

core·core
●○○○○
none

Oblique crunch

obliques·core
●○○○○
none

Bäckentilt liggande

core·core
●○○○○
none

Planka

AI form
core·core
●○○○○
none

Dumbbell side bend

obliques·core
●○○○○
dumbbells

TVA-aktivering (indragning)

core·core
●○○○○
none

Cykel Crunch

core·core
●●○○○
none

Hollow Hold

core·core
●●○○○
none

Bägaren håller

core·core
●●○○○
kettlebell

Benhöjning

core·core
●●○○○
none

Modified side plank from knee

obliques·core
●●○○○
none

Pallof Press

obliques·core
●●○○○
resistance bands

Plank axeltapp

core·core
●●○○○
none

Omvänd Crunch

core·core
●●○○○
none

Rysk twist

core·core
●●○○○
none

Sidoplanka

core·core
●●○○○
none

Side plank (knee version)

obliques·core
●●○○○
none

Sidoplanka + benlyft

obliques·core
●●○○○
none

Resväska bära

obliques·core
●●○○○
dumbbell

Bridge with march

glutes·core
●●○○○
none

Cable woodchop

obliques·core
●●●○○
cable machinerope attachment

Hängande knähöjning

core·core
●●●○○
pull up_bar

Håll ihålig kropp

core·core
●●●○○
none

Hollow Rock

core·core
●●●○○
none

Side Plank Hip Dip

core·core
●●●○○
none

V-upp

core·core
●●●○○
none

Vägd planka

core·core
●●●○○
weight plates

Ab Wheel Rollout

core·core
●●●●○
ab wheel

Hängande benhöjning

core·core
●●●●○
pull up_bar

Kettlebell windmill

obliques·core
●●●●○
kettlebell

Draken flagga

core·core
●●●●●
bench

L-sit håll

core·core
●●●●●
parallel bars

Björnkrypning

full body·full body
●●○○○
none

Farmer Carry

back·full body
●●○○○
dumbbells

Kettlebell Swing

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

Bär över huvudet

shoulders·full body
●●●○○
dumbbell

Sandsäck axelbär

core·full body
●●●○○
sandbag

Thruster

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

Rengör och tryck

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

Ren dragning

back·full body
●●●●○
barbellweight plates

Djävulspress

shoulders·full body
●●●●○
dumbbell

Häng rent

back·full body
●●●●○
barbellweight plates

Kettlebell ren

shoulders·full body
●●●●○
kettlebell

Man Maker

full body·full body
●●●●○
dumbbells

Tryck tryck

shoulders·full body
●●●●○
barbellweight plates

Turkisk Get-up

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

Kettlebellsnack

shoulders·full body
●●●●●
kettlebell

Rengör ström

back·full body
●●●●●
barbellweight plates

Push jerk

shoulders·full body
●●●●●
barbellweight plates

Ryggdrag

back·full body
●●●●●
barbellweight plates

Wall push-up

chest·push
●○○○○
none

Band overhead press

shoulders·push
●●○○○
resistance band

Hantelfluga

chest·push
●●○○○
dumbbellbench

Hantel fronthöjning

shoulders·push
●●○○○
dumbbells

Hantel lateral höjning

shoulders·push
●●○○○
dumbbell

Landmine Press

shoulders·push
●●○○○
barbell

Lateral höjning

shoulders·push
●●○○○
dumbbells

Plåtpress (Svend press)

chest·push
●●○○○
weight plates

Armhävning

AI form
chest·push
●●○○○
none

Push-up med brett grepp

chest·push
●●○○○
none

Arnold Press

AI form
shoulders·push
●●●○○
dumbbells

Skivstång Bänkpress

AI form
chest·push
●●●○○
barbellbench

Avvisa Push-up

chest·push
●●●○○
none

Diamond Push-up

arms·push
●●●○○
none

Hantel Bänkpress

AI form
chest·push
●●●○○
dumbbellsbench

Hantel axelpress

AI form
shoulders·push
●●●○○
dumbbells

Hinduisk armhävning

chest·push
●●●○○
none

Incline Hantel Press

AI form
chest·push
●●●○○
dumbbellsbench

Gädda Push-up

AI form
shoulders·push
●●●○○
none

Archer Push-up

chest·push
●●●●○
none

Dips

chest·push
●●●●○
parallel bars

Handstående Push-up Prep

shoulders·push
●●●●○
none

Overheadpress

AI form
shoulders·push
●●●●○
barbell

Ring push-up

chest·push
●●●●○
gymnastic rings

Sots pressar

shoulders·push
●●●●●
barbellweight plates

Vägghandstativ armhävning

shoulders·push
●●●●●
wall

Bandet dras isär

shoulders·pull
●○○○○
resistance band

Dead Hang

forearms·pull
●○○○○
pull up_bar

Hantel rycker på axlarna

traps·pull
●○○○○
dumbbell

Yttre rotation med band

shoulders·pull
●○○○○
resistance bands

Face Pull

shoulders·pull
●○○○○
cable

Seated row (band)

upper back·pull
●○○○○
resistance band

Rycka på axlarna

back·pull
●○○○○
dumbbells

Australian Pull-up

AI form
back·pull
●●○○○
barbellrack

Band sittande rad

back·pull
●●○○○
resistance band

Cable curl

biceps·pull
●●○○○
cable machine

Close-grip lat pulldown

lats·pull
●●○○○
cable machinev handle

Inverterad rad

AI form
back·pull
●●○○○
barbellrack

Lat Pulldown

back·pull
●●○○○
cable

Enarmad hantelrad

AI form
back·pull
●●○○○
dumbbellsbench

Omvänd fluga

shoulders·pull
●●○○○
dumbbells

Bent-over reverse fly

traps·pull
●●○○○
dumbbells

Ring Row

back·pull
●●○○○
rings

Sittande kabelrad

back·pull
●●○○○
cable

Enarmad hantelrad

back·pull
●●○○○
dumbbellbench

Straight-arm pulldown

lats·pull
●●○○○
cable machinerope attachment

Stående rodd

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

Skivstångsraden

AI form
back·pull
●●●○○
barbell

Chin-up

AI form
back·pull
●●●○○
pull up_bar

Drag curl

biceps·pull
●●●○○
barbell

Hanteltröja

lats·pull
●●●○○
dumbbellbench

Neutralt grepp Pull-up

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-stång rad

back·pull
●●●○○
barbell

Konventionell marklyft

AI form
hamstrings·pull
●●●●○
barbell

Uppdrag

AI form
back·pull
●●●●○
pull up_bar

Snatch-grip marklyft

back·pull
●●●●○
barbellweight plates

Tyngd chin-up

biceps·pull
●●●●○
pull up_barweight belt

L-sit pull-up

back·pull
●●●●●
pull up_bar

Muskeluppgång

back·pull
●●●●●
pull up_bar

Butt Kicks

full body·cardio
●○○○○
none
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