diff --git a/extras/scripts/filter-fixtures.py b/extras/scripts/filter-fixtures.py
index 84c254c82..bab765ecd 100644
--- a/extras/scripts/filter-fixtures.py
+++ b/extras/scripts/filter-fixtures.py
@@ -64,13 +64,13 @@ filter_dump(('exercises.exercisecategory',), 'categories.json')
filter_dump(('exercises.exerciseimage',), 'exercise-images.json')
filter_dump(
(
- 'exercises.exercisebase',
+ 'exercises.exercise',
'exercises.variation',
),
'exercise-base-data.json',
)
filter_dump(
- ('exercises.exercise', 'exercises.exercisecomment', 'exercises.alias'), 'translations.json'
+ ('exercises.translation', 'exercises.exercisecomment', 'exercises.alias'), 'translations.json'
)
filter_dump(
(
diff --git a/wger/core/fixtures/groups.json b/wger/core/fixtures/groups.json
index d867acefe..226bcfa60 100644
--- a/wger/core/fixtures/groups.json
+++ b/wger/core/fixtures/groups.json
@@ -108,6 +108,21 @@
"exercises",
"translation"
],
+ [
+ "add_exercise",
+ "exercises",
+ "exercise"
+ ],
+ [
+ "change_exercise",
+ "exercises",
+ "exercise"
+ ],
+ [
+ "delete_exercise",
+ "exercises",
+ "exercise"
+ ],
[
"add_exercisecategory",
"exercises",
@@ -497,6 +512,21 @@
"exercises",
"translation"
],
+ [
+ "add_exercise",
+ "exercises",
+ "exercise"
+ ],
+ [
+ "change_exercise",
+ "exercises",
+ "exercise"
+ ],
+ [
+ "delete_exercise",
+ "exercises",
+ "exercise"
+ ],
[
"add_exercisecategory",
"exercises",
diff --git a/wger/exercises/api/serializers.py b/wger/exercises/api/serializers.py
index fe858d638..fcc0ad5a1 100644
--- a/wger/exercises/api/serializers.py
+++ b/wger/exercises/api/serializers.py
@@ -24,13 +24,13 @@ from wger.exercises.models import (
Alias,
DeletionLog,
Equipment,
- Translation,
- ExerciseBase,
+ Exercise,
ExerciseCategory,
ExerciseComment,
ExerciseImage,
ExerciseVideo,
Muscle,
+ Translation,
Variation,
)
from wger.utils.cache import CacheKeyMapper
@@ -42,7 +42,7 @@ class ExerciseBaseSerializer(serializers.ModelSerializer):
"""
class Meta:
- model = ExerciseBase
+ model = Exercise
fields = [
'id',
'uuid',
@@ -307,7 +307,7 @@ class ExerciseTranslationBaseInfoSerializer(serializers.ModelSerializer):
id = serializers.IntegerField(required=False, read_only=True)
uuid = serializers.UUIDField(required=False, read_only=True)
exercise_base = serializers.PrimaryKeyRelatedField(
- queryset=ExerciseBase.objects.all(),
+ queryset=Exercise.objects.all(),
required=True,
)
aliases = ExerciseInfoAliasSerializer(source='alias_set', many=True, read_only=True)
@@ -344,7 +344,7 @@ class ExerciseTranslationSerializer(serializers.ModelSerializer):
id = serializers.IntegerField(required=False, read_only=True)
uuid = serializers.UUIDField(required=False, read_only=True)
exercise_base = serializers.PrimaryKeyRelatedField(
- queryset=ExerciseBase.objects.all(),
+ queryset=Exercise.objects.all(),
required=True,
)
@@ -369,7 +369,7 @@ class ExerciseTranslationSerializer(serializers.ModelSerializer):
# Editing an existing object
# -> Check if the language already exists, excluding the current object
if self.instance:
- if self.instance.exercise_base.exercises.filter(
+ if self.instance.exercise_base.translations.filter(
~Q(id=self.instance.pk),
language=value['language'],
).exists():
@@ -450,7 +450,7 @@ class ExerciseBaseInfoSerializer(serializers.ModelSerializer):
last_update_global = serializers.DateTimeField(read_only=True)
class Meta:
- model = ExerciseBase
+ model = Exercise
depth = 1
fields = [
'id',
diff --git a/wger/exercises/api/views.py b/wger/exercises/api/views.py
index abc701149..bb7f2e260 100644
--- a/wger/exercises/api/views.py
+++ b/wger/exercises/api/views.py
@@ -71,13 +71,13 @@ from wger.exercises.models import (
Alias,
DeletionLog,
Equipment,
- Translation,
- ExerciseBase,
+ Exercise,
ExerciseCategory,
ExerciseComment,
ExerciseImage,
ExerciseVideo,
Muscle,
+ Translation,
Variation,
)
from wger.exercises.views.helper import StreamVerbs
@@ -101,7 +101,7 @@ class ExerciseBaseViewSet(ModelViewSet):
For a read-only endpoint with all the information of an exercise, see /api/v2/exercisebaseinfo/
"""
- queryset = ExerciseBase.translations.all()
+ queryset = Exercise.with_translations.all()
serializer_class = ExerciseBaseSerializer
permission_classes = (CanContributeExercises,)
ordering_fields = '__all__'
@@ -134,7 +134,7 @@ class ExerciseBaseViewSet(ModelViewSet):
action_object=serializer.instance,
)
- def perform_destroy(self, instance: ExerciseBase):
+ def perform_destroy(self, instance: Exercise):
"""Manually delete the exercise and set the replacement, if any"""
uuid = self.request.query_params.get('replaced_by', '')
@@ -430,7 +430,7 @@ class ExerciseBaseInfoViewset(viewsets.ReadOnlyModelViewSet):
is the recommended way to access the exercise data.
"""
- queryset = ExerciseBase.objects.all()
+ queryset = Exercise.objects.all()
serializer_class = ExerciseBaseInfoSerializer
ordering_fields = '__all__'
filterset_fields = (
diff --git a/wger/exercises/apps.py b/wger/exercises/apps.py
index d5606ac91..534797d21 100644
--- a/wger/exercises/apps.py
+++ b/wger/exercises/apps.py
@@ -27,7 +27,7 @@ class ExerciseConfig(AppConfig):
registry.register(self.get_model('Alias'))
registry.register(self.get_model('Translation'))
- registry.register(self.get_model('ExerciseBase'))
+ registry.register(self.get_model('Exercise'))
registry.register(self.get_model('ExerciseComment'))
registry.register(self.get_model('ExerciseImage'))
registry.register(self.get_model('ExerciseVideo'))
diff --git a/wger/exercises/fixtures/exercise-base-data.json b/wger/exercises/fixtures/exercise-base-data.json
index 4888a29e9..7ddce3a38 100644
--- a/wger/exercises/fixtures/exercise-base-data.json
+++ b/wger/exercises/fixtures/exercise-base-data.json
@@ -1,10581 +1,10581 @@
[
- {
- "model": "exercises.variation",
- "pk": 1,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 2,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 3,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 4,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 5,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 6,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 7,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 8,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 9,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 10,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 11,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 12,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 13,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 14,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 15,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 16,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 17,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 18,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 19,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 20,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 21,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 22,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 23,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 24,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 25,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 30,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 31,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 32,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 34,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 38,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 40,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 41,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 42,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 43,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 44,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 45,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 46,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 47,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 48,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 49,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 50,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 51,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 52,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 53,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 54,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 55,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 56,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 57,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 58,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 59,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 60,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 61,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 62,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 63,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 64,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 65,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 66,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 67,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 68,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 69,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 70,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 71,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 72,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 73,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 74,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 75,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 76,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 77,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 78,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 79,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 80,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 81,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 82,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 83,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 84,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 85,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 86,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 87,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 88,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 89,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 90,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 91,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 92,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 93,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 94,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 95,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 96,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 97,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 98,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 99,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 100,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 101,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 102,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 103,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 104,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 105,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 106,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 107,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 108,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 109,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 110,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 111,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 112,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 113,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 114,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 115,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 116,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 117,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 118,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 119,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 120,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 121,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 122,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 123,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 124,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 125,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 126,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 127,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 128,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 129,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 130,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 131,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 132,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 133,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 134,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 135,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 136,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 137,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 138,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 139,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 140,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 141,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 142,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 143,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 144,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 145,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 146,
- "fields": {}
- },
- {
- "model": "exercises.variation",
- "pk": 147,
- "fields": {}
- },
- {
- "model": "exercises.exercisebase",
- "pk": 9,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "deusinvictus",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "uuid": "1b020b3a-3732-4c7e-92fd-a0cec90ed69b",
- "category": 10,
- "variations": 47,
- "created": "2023-08-06T08:17:17.422Z",
- "last_update": "2023-12-26T16:47:38.271Z",
- "muscles": [],
- "muscles_secondary": [],
- "equipment": [
- 10
- ]
- }
- },
- {
- "model": "exercises.exercisebase",
- "pk": 12,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "flori",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "uuid": "53906cd1-61f1-4d56-ac60-e4fcc5824861",
- "category": 9,
- "variations": null,
- "created": "2023-08-06T08:17:17.422Z",
- "last_update": "2023-12-26T16:33:20.553Z",
- "muscles": [
- 8
- ],
- "muscles_secondary": [],
- "equipment": []
- }
- },
- {
- "model": "exercises.exercisebase",
- "pk": 20,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "trzr23",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "uuid": "f24cb758-9c0d-42d4-ad9e-6025c527dd13",
- "category": 13,
- "variations": 5,
- "created": "2023-08-06T08:17:17.422Z",
- "last_update": "2023-12-26T16:33:17.567Z",
- "muscles": [],
- "muscles_secondary": [],
- "equipment": [
- 3
- ]
- }
- },
- {
- "model": "exercises.exercisebase",
- "pk": 31,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "GrosseHund",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "uuid": "f2733700-aa5d-4df7-bc52-1876ab4fb479",
- "category": 8,
- "variations": null,
- "created": "2023-08-06T08:17:17.422Z",
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diff --git a/wger/exercises/fixtures/test-exercises.json b/wger/exercises/fixtures/test-exercises.json
index 6ff4dd561..e010c3550 100644
--- a/wger/exercises/fixtures/test-exercises.json
+++ b/wger/exercises/fixtures/test-exercises.json
@@ -25,7 +25,7 @@
},
{
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- "model": "exercises.exercisebase",
+ "model": "exercises.exercise",
"fields": {
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"category": 2,
@@ -43,7 +43,7 @@
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{
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- "model": "exercises.exercisebase",
+ "model": "exercises.exercise",
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"category": 2,
@@ -61,7 +61,7 @@
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{
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+ "model": "exercises.exercise",
"fields": {
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{
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+ "model": "exercises.exercise",
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"category": 3,
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+ "model": "exercises.exercise",
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+ "model": "exercises.exercise",
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+ "model": "exercises.exercise",
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@@ -126,7 +126,7 @@
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+ "model": "exercises.exercise",
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diff --git a/wger/exercises/fixtures/translations.json b/wger/exercises/fixtures/translations.json
index a871a47ea..05a50f56f 100644
--- a/wger/exercises/fixtures/translations.json
+++ b/wger/exercises/fixtures/translations.json
@@ -1,25831 +1,25831 @@
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- "license_author": "wger.de",
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- "description": "Stelle dich mit etwas mehr als schulterbreitem Stand vor der Stange, die F\u00fc\u00dfe zeigen leicht nach au\u00dfen, die Stange ist direkt dar\u00fcber und sehr nahe am Schienbein. Beuge die Knie (zeigen ebenfalls etwas nach au\u00dfen) und neige den Oberk\u00f6rper (bleibt w\u00e4hrend der ganzen \u00dcbung gerade). Greife die Stange schulterbreit mit einem Unter- und einem Obergriff.
\nZiehe nun die Stange nach oben. An der h\u00f6chsten Stelle mache ein leichtes Hohlkreuz und dr\u00fccke die Schultern nach hinten. Gehe wieder runter, wobei du darauf achtest, dass der R\u00fccken gerade bleibt und sich nicht kr\u00fcmmt. Du kannst unten angekommen eine kleine Pause einlegen oder sofort weitermachen.
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- "name": "Kreuzheben",
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- "pk": 10,
- "fields": {
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- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Frontziehen Breit",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:34.889Z",
- "language": 1,
- "uuid": "793f471c-04ca-4e5c-b73a-d502919a3190",
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- "model": "exercises.exercise",
- "pk": 11,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "sebk",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Nehme eine Flachbank und setze das Knie eines Beines auf ein Ende, das andere Bein ist daneben und leicht angewinkelt. Beuge deinen Oberk\u00f6rper nach vorn und benutze deine Hand um dich abzust\u00fctzen. Der R\u00fccken macht einen leichten Hohlkreuz. Greife die Hantel mit der freien Hand und hebe sie eng am K\u00f6rper entlang (achte auf die Ellenbogen). Bringe sie langsam nach unten und wiederhole die Bewegung sobald du unten angekommen bist. Wechsle danach die Seite.
\n\u00a0
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- "name": "Rudern Einarmig KH",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:34:28.872Z",
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- "exercise_base": 81
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- "model": "exercises.exercise",
- "pk": 12,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Frontziehen Eng",
- "created": "2023-08-06T08:17:17.349Z",
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- "model": "exercises.exercise",
- "pk": 13,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
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- "description": "Die F\u00fc\u00dfe werden auf die in der Maschine daf\u00fcr vorgesehene Stelle positioniert, wobei man die Fersen (und damit die Wadenmuskeln) komplett nach unten austrecken kann. Halte den K\u00f6rper gerade, mache kein Hohlkreuz und beuge die Beine nicht.
\nZiehe nun die Wadenmuskeln zusammen und gehe so hoch es geht. Mache auf dem h\u00f6chsten Punkt eine kurze Pause (1-2 sek.) und gehe dann runter.
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- "name": "Wadenheben Stehend",
- "created": "2023-08-06T08:17:17.349Z",
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- "license_author": "wger.de",
- "license_author_url": "",
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- "description": "Setze dich auf die Bank und stelle die Fu\u00dfspitzen so auf den Rand, dass du die Waden komplett nach unten austrecken kannst. Ziehe nun die Wadenmuskeln zusammen und gehe so hoch es geht. Mache auf dem h\u00f6chsten Punkt eine kurze Pause (1-2 sek.) und gehe dann runter.
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- "name": "Wadenheben Sitzend",
- "created": "2023-08-06T08:17:17.349Z",
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- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "sistab2",
- "license_author_url": "",
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- "description": "Lege dich auf die Bank, die Stange direkt \u00fcber die Augen, die Knie etwas angewinkelt und die F\u00fc\u00dfe fest auf dem Boden. Greife die Stange breit und lasse sie langsam und kontrolliert runter, dabei sollte die Stange kurz auf Brustwarzenh\u00f6he den K\u00f6rper ber\u00fchren. Dann das Gewicht wieder hochdr\u00fccken bis die Arme durchgestreckt sind.
\nBei hohem Gewicht, empfielt sich nat\u00fcrlich einen Spotter zu haben, der einen hilft falls man die Stange nicht alleine hochdr\u00fccken kann.
\nMit der Breite des Griffs kann au\u00dferdem kontrolliert werden, welcher Bereich der Brust st\u00e4rker belastet wird:
\n\n- breiter Griff: \u00e4u\u00dfere Brustmuskeln
\n- enger Griff: innere Brustmuskeln und Trizeps
\n
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- "name": "Bankdr\u00fccken LH",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:34:50.939Z",
- "language": 1,
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- "model": "exercises.exercise",
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- "fields": {
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- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Setze dich auf die Bank, die F\u00fc\u00dfe sind fest auf dem Boden und geben Halt, der Kopf liegt auf der Bank. Nehme die Hanteln in die Hand und dr\u00fccke sie nach oben. Bringe die Hanteln nach unten, bis sie neben der Brust sind. Dr\u00fccke das Gewicht wieder nach oben.
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- "name": "Schr\u00e4gbankdr\u00fccken KH",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:53.853Z",
- "language": 1,
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- {
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- "pk": 17,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Lege dich auf die Negativbank hin, die Oberschenkel und der R\u00fccken legen fest auf der drauf. Greife die Stange breit und lasse sie langsam und kontrolliert runter, dabei sollte die Stange kurz auf Brustwarzenh\u00f6he den K\u00f6rper ber\u00fchren. Dann das Gewicht wieder hochdr\u00fccken bis die Arme durchgestreckt sind.
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- "name": "Negativ Bankdr\u00fccken",
- "created": "2023-08-06T08:17:17.349Z",
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- "fields": {
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- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Greife zwei Kurzhanteln und lege dich auf eine Bank und strecke die Arme schulterbreit vollst\u00e4ndig aus. F\u00fc\u00dfe, R\u00fccken und Kopf liegen fest auf Boden/Bank und geben Halt. Beuge nun leicht die Arme am Ellenbogengelenk und lasse sie mit einer Halbkreisbewegung seitlich runter. Ohne diesen Winkel zu ver\u00e4ndern bringe sie wieder nach oben.
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- "name": "Fliegende KH Flachbank",
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- {
- "model": "exercises.exercise",
- "pk": 20,
- "fields": {
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- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\n- Aufrechter Stand, Kopf nach vorne gerichtet, eine Kurzhantel in jeder Hand.
\n- Handfl\u00e4chen nach innen, in Richtung des K\u00f6rpers, gerichtet.
\n- Hebe die Hanteln seitlich nach oben, ohne Schwung zu holen. Atme aus. Die Ellenbogen sind leicht gebeugt. Hebe die Kurzhanteln soweit, bis die Arme parallel zum Boden sind.
\n- Am obersten Punkt sollten deine Handfl\u00e4chen nach unten zeigen.
\n- Am h\u00f6chsten Punkt h\u00e4ltst du f\u00fcr 1-2 Sekunden inne und ziehst deine Schulterbl\u00e4tter zusammen.
\n- F\u00fchre die Hanteln langsam wieder nach unten in die Ausgangsposition und atme ein.
\n
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- "name": "Seitheben KH",
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- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
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- "description": "",
- "name": "Butterfly Reverse",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:36:03.917Z",
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- "uuid": "605b4a25-bc1d-4604-bd93-c85b2aaf84ae",
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- {
- "model": "exercises.exercise",
- "pk": 22,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Lege dich auf dem Bauch auf die Bank und klemme die Beine unter der Halterung (eher im unteren Wadenbereich ansetzen). Halte dich fest und bringe nun das Gewicht nach oben, in dem du die Beinbizeps zusammenziehst, gehe langsam wieder nach unten. W\u00e4hrend der \u00dcbung muss der K\u00f6rper fest bleiben.
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- "name": "Beinbeuger Liegend",
- "created": "2023-08-06T08:17:17.349Z",
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- {
- "model": "exercises.exercise",
- "pk": 23,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Setze dich auf die Maschine mit dem R\u00fccken fest gegen die Lehne und stelle die F\u00fc\u00dfe auf die Plattform f\u00fcr Wadenheben etwa schulterbreit. Pr\u00fcfe dass etwa die H\u00e4lfte noch drauf sind und du die Wadenmuskeln nach unten komplett austrecken kannst.
\nMit geraden Knien strecke dann die Waden und gehe so hoch wie m\u00f6glich. Gehe dann runter bis die Waden komplet ausgestreckt sind und wiederhole die Bewegung.
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- "name": "Wadenheben an Hackenschmidt",
- "created": "2023-08-06T08:17:17.349Z",
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- {
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- "pk": 24,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Halte die Hantel mit etwa schulterbreitem Griff, die Arme sind ausgestreckt. Beuge die Arme und brige die Hantel mit einer schnellen Bewegung nach oben. Ohne Pause wird das Gewicht nun kontrolliert nach unten gebracht. Beachte, dass die Bewegung nach oben schneller ist als nach unten.
\nW\u00e4hrend des Bewegungablaufs sollte der K\u00f6rper nicht mitschwingen. Die Ellenbogen bleiben dabei immer an der Stelle.
",
- "name": "Bizeps LH-Curls",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:34:45.131Z",
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- }
- },
- {
- "model": "exercises.exercise",
- "pk": 25,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Nehme die Hantel, lege dich auf eine Bank und stelle dich so hin, dass ca. 1/4 des Kopfes nicht mehr auf der Bank liegt. Strecke die Arme aus und lasse nun mit einem Bogen das Gewicht runter. Wenn die Stange knapp \u00fcber die Stirn ist, dr\u00fccke sie wieder nach oben.
\nEs ist wichtig die Ellenbogen w\u00e4hrend der ganzen \u00dcbung wenig zu bewegen, damit die Trizeps die Arbeit machen.
",
- "name": "Frenchpress SZ-Stange",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:31.954Z",
- "language": 1,
- "uuid": "9972e42d-43d8-43c0-b547-4638ca3e47be",
- "exercise_base": 246
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 26,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Halte zwei Kurzhantel mit ausgestreckten Armen neben dem K\u00f6rper, die Handfl\u00e4chen zeigen nach innen. Beuge die Arme und brige die Hanteln mit einer schnellen Bewegung nach oben wobei sie gleichzeitig um 90 Grad gedreht werden. Am h\u00f6chsten Punkt kann man die Hanteln ganz leicht weiter nach au\u00dfen drehen. Ohne Pause wird das Gewicht nun kontrolliert nach unten gebracht. Beachte, dass die Bewegung nach oben schneller ist als nach unten.
\nW\u00e4hrend des Bewegungablaufs darf der K\u00f6rper nicht mitschwingen. Die Ellenbogen bleiben dabei immer an der Stelle.
",
- "name": "Bizeps KH-Curls",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:34:01.072Z",
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- }
- },
- {
- "model": "exercises.exercise",
- "pk": 27,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Setze dich hin und greife die Stange fest mit den H\u00e4nden. Dr\u00fccke nun das Gewicht nach oben (Arme nicht ganz ausstrecken) und bringe es langsam wieder runter. Wie bei den anderen Trizeps\u00fcbungen ist es wichtig, dass du die Oberarme nicht mitbewegst.
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- "name": "Trizepsmaschine",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:25.288Z",
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- {
- "model": "exercises.exercise",
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- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "cgoob883",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Setze dich vor der Scottmaschine, stelle die H\u00f6he so ein, dass die Achselh\u00f6hlen auf die Oberkante liegen. Die Oberarme liegen parallel auf der Fl\u00e4che und bleiben w\u00e4hrend der \u00dcbung auch so. Ziehe die Hanteln so weit wie m\u00f6glich hoch und bringe sie ohne Pause wieder runter. Strecke dabei die Arme ganz aus.
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- "name": "KH an Scottmaschine",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:57.831Z",
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- {
- "model": "exercises.exercise",
- "pk": 29,
- "fields": {
- "license": 3,
- "license_title": "",
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- "license_author": "BFad07",
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- "license_derivative_source_url": "",
- "description": "Greife die Stangen an einer engen Stelle und dr\u00fccke dich hoch. Strecke dabei die Arme nicht ganz aus, dann bleiben w\u00e4hrend des gesamten Bewegungablaufs die Muskeln immer unter Spannung. Beuge nun die Arme und gehe so tief wie m\u00f6glich runter, die Ellenbogen zeigen nach hinten. Du kannst an dieser Stelle einige Sekunden bleiben, bevor du die \u00dcbung weitermachst.
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- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Setzte dich auf den Sitz der Butterflymaschine, die F\u00fc\u00dfe sollen dabei guten Kontakt mit dem Boden machen, die Oberarme sind waagerecht zum Boden. Dr\u00fccke nun die Gewichte zusammen, wobei die Griffe sich nicht ber\u00fchren sollen. Gehe nun wieder zur\u00fcck, das Trainingsgewicht darf dabei nicht abgelegt werden.
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- "name": "Butterfly",
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- "language": 1,
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- "fields": {
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- "license_author": "wger.de",
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- "description": ".
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- "name": "Umsetzen",
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- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
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- "description": "Setze dich auf die Negativbank und fixiere deine Beine. Kreuze deine Arme über die Brust und bringe den Oberkörper nach oben, den Kopf dabei nicht nach vorn kippen. Gehe langsam wieder runter.
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- "name": "Crunches an Negativbank",
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- "fields": {
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- "license_title": "",
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- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Nehme das Kabel in die Hand und halte es neben den Schl\u00e4fen fest. Knie dich nun vor dem Kabelzug mit geradem aber nach vorne gebeugtem Oberk\u00f6rper hin. Rolle dich mit einer schnellen Bewegung zusammen, die Ellenbogen zeigen zu den Knien. Gehe langsam wieder zur Anfangsposition zur\u00fcck.
",
- "name": "Crunches am Seil",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:51.965Z",
- "language": 1,
- "uuid": "5c47b690-d19f-4523-9c47-47160693eefc",
- "exercise_base": 173
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 34,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Lege dich auf die Bank und greife mit den Armen die Lehne o.\u00c4. damit du stabil liegst. Halte die Beine ausgestreckt und hebe sie, bis sie einen Winkel von etwa 45\u00b0 bilden. Mache eine kleine Pause von ca. 1 sek. und gehe langsam wieder runter. Du kannst zur Steigerung z.B. jedes 5. Mal, eine l\u00e4ngere Pause von 7 Sekunden machen.
",
- "name": "Beinheben Liegend",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:29.766Z",
- "language": 1,
- "uuid": "342e5889-fee2-420e-a287-f6e5a7f6c4b1",
- "exercise_base": 377
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 35,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Stelle dich mit den Unterarmen fest auf die Polster der Beinhebemaschine, der K\u00f6rper h\u00e4ngt frei nach unten. Hebe nun die Beine so weit wie m\u00f6glich nach oben, wobei an der h\u00f6chsten Stelle eine kurze Pause eingelegt wird. Bringe sie dann langsam und kontrolliert wieder nach unten. W\u00e4hrend der \u00dcbung darf der K\u00f6rper nicht mitschwingen, nur die Beine sollten sich hier bewegen.
",
- "name": "Beinheben Aufrecht",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:27.539Z",
- "language": 1,
- "uuid": "ecff5124-9f6a-414a-b91a-70101847b76d",
- "exercise_base": 378
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 36,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Greife die Klimmzugstange mit breitem Griff, der K\u00f6rper h\u00e4ngt zun\u00e4chst frei nach unten. Ziehe nun die Brust raus und bringe den K\u00f6rper nach oben, bis dein Kinn \u00fcber der Stange liegt (oder der Nacken sie ber\u00fchrt, wenn du nach hinten gezogen hast), gehe nun langsam nach unten und wiederhole.
",
- "name": "Klimmz\u00fcge",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:38.799Z",
- "language": 1,
- "uuid": "4e741c73-d40a-4fad-b0e0-76edd9bbe8df",
- "exercise_base": 475
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 37,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Setze dich hin, stelle die Füße auf die Stützstellen ab und greife die Stange mit breitem Griff. Ziehe nun die Hände auf den Nabel, nicht höher. Dabei sollten die Arme nahe am Körper bleiben und die Schultern so weit wie möglich zusammengezogen werden. Lasse langsam und kontrolliert das Gewicht wieder nach vorne bis die Arme vollständig ausgestreckt sind.
",
- "name": "Long-Pulley",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:36.227Z",
- "language": 1,
- "uuid": "91fa0487-b137-4bef-86cf-39816cd5ee48",
- "exercise_base": 394
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 38,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Lege dich auf die Bank, die Stange direkt \u00fcber die Augen, die Knie etwas angewinkelt und die F\u00fc\u00dfe fest auf dem Boden. Greife nun die Stange mit einem engen Griff (nicht mehr als 20cm.). F\u00fchre nun das Gewicht so weit nach unten, bis die Oberarme paralell zum Boden sind, gehe dann wieder nach obern. Bringe die Stange nicht wie beim (breiten) Bankdr\u00fccken auf Brusth\u00f6he runter, sondern weiter unten. Auf der tiefsten Stelle sollten deine Arme einen rechten Winkel machen.
",
- "name": "Bankdr\u00fccken Eng",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:27.384Z",
- "language": 1,
- "uuid": "4def60e7-ed8d-4a9d-bf76-ceb15ecf9779",
- "exercise_base": 76
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 41,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Setze dich auf die Bank, die F\u00fc\u00dfe sind fest auf dem Boden und geben Halt der Kopf liegt auf der Bank. Nehme die Hantel etwas mehr als Schulterbreit aus der Halterung raus und dr\u00fccke sie nach oben. Bringe die Hantel nach unten, bis sie die Brust kurz ber\u00fchrt. Dr\u00fccke das Gewicht wieder nach oben.
",
- "name": "Schr\u00e4gbankdr\u00fccken LH",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:27.683Z",
- "language": 1,
- "uuid": "fe7f0a02-3675-4cf2-9726-e762f0b2309e",
- "exercise_base": 538
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 44,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Halte die Hantel mit etwa schulterbreitem Griff, die Arme sind ausgestreckt. Beuge die Arme und brige die Hantel mit einer schnellen Bewegung nach oben. Ohne Pause wird das Gewicht nun kontrolliert nach unten gebracht. Beachte, dass die Bewegung nach oben schneller ist als nach unten.
\nW\u00e4hrend des Bewegungablaufs darf der K\u00f6rper nicht mitschwingen. Die Ellenbogen bleiben dabei immer an der Stelle.
",
- "name": "Bizeps Curls Mit SZ-Stange",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:34:32.365Z",
- "language": 1,
- "uuid": "8277124a-9ef2-442a-9824-7ab4439a5f1f",
- "exercise_base": 94
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 45,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "sevae",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Setze dich auf eine Bank und nehme eine Kurzhantel in die Hand. Strecke den Arm fast vollst\u00e4ndig aus und lasse nun das Gewicht langsam bis hinter dem Kopf herunter. W\u00e4hrend der \u00dcbung darf nur der Trizeps die Arbeit machen, achte darauf, dass sich die Ellenbogen nicht bewegen. Zur Stabilisierung kannst du den freien Arm nehmen.
",
- "name": "Trizepsdr\u00fccken KH \u00dcber Kopf",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:26.206Z",
- "language": 1,
- "uuid": "1f255866-ea06-45fa-9183-03e9ea6c0ec1",
- "exercise_base": 50
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 46,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Greife zwei Hanteln, die Handfl\u00e4chen zeigen zum K\u00f6rper.\u00a0 Beuge die Arme und brige die Hanteln mit einer schnellen Bewegung nach oben wobei sie im Unterschied zu den normalen KH Curls nicht um 90 Grad gedreht werden, die Handfl\u00e4chen zeigen also die ganze Zeit nach innen. Ohne Pause wird das Gewicht nun kontrolliert nach unten gebracht. Beachte, dass die Bewegung nach oben schneller ist als nach unten.
\nW\u00e4hrend des Bewegungablaufs darf der K\u00f6rper nicht mitschwingen. Die Ellenbogen bleiben dabei immer an der Stelle.
",
- "name": "Hammercurls",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:25.160Z",
- "language": 1,
- "uuid": "ff454f5a-70ee-40fb-9200-5e7e42960ef0",
- "exercise_base": 272
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 47,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "apeschel",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Setze dich auf dem Rand einer Flachbank und beuge den K\u00f6rper so weit nach vorne, dass er parallel zum Boden ist. Nehme nun die Hanteln und hebe sie seitw\u00e4rts bis etwas \u00fcber schulterh\u00f6he. Gehe langsam wieder runter.
\nEs ist wichtig, w\u00e4hrend der \u00dcbung, die Arme nicht nach vorn oder nach hinten zu bewegen, sie sollten stets einen rechten Winkel mit dem K\u00f6rper haben. Wie beim Seitheben im Stehen, sollten sich die Handfl\u00e4chen nicht drehen, sie zeigen also immer zum Boden oder zum K\u00f6rper.
",
- "name": "Vorgebeugtes Seitheben",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:34:35.782Z",
- "language": 1,
- "uuid": "e701de98-32c6-4e9d-956d-434cf5bcaaf0",
- "exercise_base": 82
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 48,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Klimmz\u00fcge an Maschine",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:25.422Z",
- "language": 1,
- "uuid": "22897ebe-cf17-44cf-97e6-87566285684d",
- "exercise_base": 477
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 50,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": ".
",
- "name": "Good Mornings",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:39.768Z",
- "language": 1,
- "uuid": "a311a463-f219-4741-b4fb-247013dc8dd8",
- "exercise_base": 268
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 51,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\nAblauf wie bei regul\u00e4re Crunches, nur mit zus\u00e4tzlichem Gewicht an der Maschine.
\nSetzte dich hin, beide F\u00fc\u00dfe stabil auf dem Boden. Nehme die Gewichte, Kabel, etc. fest und f\u00fchre eine rollende Bewegung nach vorn (die Wirbels\u00e4ule sollte sich idealerweise Wirbel f\u00fcr Wirbel von der Lehne l\u00f6sen). Kehre langsam in die Ausgangsposition zur\u00fcck.
\n",
- "name": "Crunches an Maschine",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:56.190Z",
- "language": 1,
- "uuid": "efbece79-4384-49d1-bb88-e16fcd8de5aa",
- "exercise_base": 172
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 52,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Setzte dich auf den Sitz der Butterflymaschine, die F\u00fc\u00dfe sollen dabei guten Kontakt mit dem Boden machen, die Ellenbogen machen etwa einen Rechten Winkel, die Oberarme sind waagerecht zum Boden. Dr\u00fccke nun die Gewichte zusammen, wobei die Griffe sich nicht ber\u00fchren sollen. Gehe nun wieder zur\u00fcck, das Trainingsgewicht darf dabei nicht abgelegt werden.
",
- "name": "Butterfly Eng",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:51.293Z",
- "language": 1,
- "uuid": "44b0d79a-5c5b-43df-bf62-3e67148f1c33",
- "exercise_base": 137
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 53,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Schultermaschine",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:15.278Z",
- "language": 1,
- "uuid": "069c8dfb-b5ce-42e9-9659-89d2d73e63e5",
- "exercise_base": 543
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 54,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "In die Maschine setzten und die Füße auf die Auflage stellen. Dabei sollte etwa so viel Platz dazwischen bleiben, dass noch ein Fuß dazwischen Platz hätte. Die Füße sind wie beim normalen Bankdrücken etwas nach außen gedreht.
\nDer Bewegungsablauf ist wie bei bei der breite Beinpresse: das Gewicht wird so weit abgesenkt, dass die Knie einen rechten Winkel machen. Ohne Pause wird dann das Gewicht nach oben gedrückt. Die Knie zeigen etwas nach außen und werden nie ganz ausgestreckt, die Bewegung bleibt immer flüssig, also weder oben noch unten irgendwelche Pausen einlegen!
",
- "name": "Beinpresse Eng",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:43.823Z",
- "language": 1,
- "uuid": "e7d0cc2d-e28b-479f-91d9-7eab7b686fd8",
- "exercise_base": 373
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 55,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": ".
",
- "name": "Ausfallschritte Stehend",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:33.632Z",
- "language": 1,
- "uuid": "27301836-ed7f-4510-83e7-66c0b8041a44",
- "exercise_base": 205
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 56,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\nDer Ablauf der \u00dcbung ist im Prinzip wie bei den normalen Crunches, nur legst du dich auf eine Schr\u00e4gbank oder eine andere geeignete Fl\u00e4che. Stelle sicher, dass du nicht rutschen kannst indem du die Beine \u00fcber den Rand anwikelst oder sonstwo festhalten kannst. Halte die H\u00e4nde hinter dem Nacken verschr\u00e4nkt. Aus dieser Position f\u00fchre den Oberk\u00f6rper so weit nach oben, bis Kopf oder Ellenbogen die Knie ber\u00fchren.
\nEs ist wichtig, dass dieser Vorgang mit einer rollenden Bewegung durchgef\u00fchrt wird: die Wirbels\u00e4ule sollte sich Wirbel f\u00fcr Wirbel von der Matte l\u00f6sen. Ein Hohlkreuz ist stets zu vermeiden.
\n",
- "name": "Crunches an Schr\u00e4gbank",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:36:02.436Z",
- "language": 1,
- "uuid": "6f473716-2fc0-453d-9ab7-70212c1d2f92",
- "exercise_base": 171
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 57,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Lege dich auf eine Matte, die Knie sind rechtwiklig angewinkelt und die Fersen liegen auf eine Bank. Die H\u00e4nde sind hinter dem Nacken. Das Hochgehen wird mit einer rollenden Bewegung durchgef\u00fchrt: die Wirbels\u00e4ule sollte sich Wirbel f\u00fcr Wirbel von der Matte l\u00f6sen. Ein Hohlkreuz ist stets zu vermeiden. Auf der h\u00f6chsten Stelle sollten die Muskeln etwa 2 sek. maximal angespannt werden bevor die rollende Bewegung in der Gegenrichtung durchgef\u00fchrt wird.
",
- "name": "Sit Ups",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:34.691Z",
- "language": 1,
- "uuid": "60f329dd-f8ab-469a-8a88-39f80275b3a7",
- "exercise_base": 591
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 58,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Nehme die Hanteln in die Hand, lege dich auf eine Bank und stelle dich so hin, dass ca. 1/4 des Kopfes nicht mehr auf der Bank liegt. Strecke die Arme aus und lasse nun mit einem Bogen die Gewichte runter. Wenn die Hanteln knapp \u00fcber die Stirn sind, dr\u00fccke sie wieder nach oben.
\nEs ist wichtig die Ellenbogen w\u00e4hrend der ganzen \u00dcbung wenig zu bewegen, damit die Trizeps die Arbeit machen.
",
- "name": "Frenchpress KH",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:30.117Z",
- "language": 1,
- "uuid": "bdf8997a-84ce-434a-ae95-1f9fc50f43bb",
- "exercise_base": 245
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 59,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Greife die Langhantel mit breitem (etwas mehr als Schulterbreit) Griff und beuge dich nach vorne. Dabei ist der Oberk\u00f6rper nicht ganz Waagerecht, sonder ein bisschen steiler, der Kopf schaut nach vorn und die Brust is rausgestreckt.
\nZiehe nun das Gewicht in richtung Bauchnabel. Schwinge w\u00e4hrend der Bewegung den Oberk\u00f6rper nicht und halte die Arme dicht am K\u00f6rper wenn du sie hochziehst. Bringe die Hantel langsam wieder nach unten.
",
- "name": "Rudern Vorgebeugt LH",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:34:19.746Z",
- "language": 1,
- "uuid": "126d719a-4b59-4458-b182-d578cdcfee1a",
- "exercise_base": 83
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 60,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Lege dich auf das Polster so, dass der Bauchnabel kurz vor der Vorderkante liegt, der Oberk\u00f6rper h\u00e4ngt frei nach unten. Spanne die gesamte R\u00fcckenmuskulatur an, und bringe den Oberk\u00f6rper nach oben bis er waagerecht ist (nicht h\u00f6her). Gehe nun langsam wieder nach unten (Muskelanspannung nicht vergessen).
",
- "name": "Hyperextensions",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:14.856Z",
- "language": 1,
- "uuid": "913d71cc-ba7a-4902-bfa8-3c5203129d72",
- "exercise_base": 301
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 61,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Selbe Ausf\u00fchrung wie beim Schr\u00e4gbankdr\u00fccken mit der Langhantel, aber in der Multipresse eben: Setze dich auf die Bank, die F\u00fc\u00dfe sind fest auf dem Boden und geben Halt der Kopf liegt auf der Bank. Nehme die Stange etwas mehr als Schulterbreit aus der Halterung raus und dr\u00fccke sie nach oben. Bringe die Stange nach unten, bis sie die Brust kurz ber\u00fchrt. Dr\u00fccke das Gewicht wieder nach oben.
",
- "name": "Schr\u00e4gbankdr\u00fccken MP",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:31.901Z",
- "language": 1,
- "uuid": "d9319e68-b2a2-4306-9f7d-4d53242dd6b0",
- "exercise_base": 539
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 62,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Stelle dich gerade hin, die F\u00fc\u00dfe etwa schulterbreit. Halte die \u00df-Stange mit einem Obergriff vor den Oberschenkel, die Arme ausgestreckt. Ziehe dann die Stange dicht am K\u00f6rper hoch, bis etwa zum Kinn. Die Ellenbogen zeigen nach oben, so, dass in der h\u00f6chsten Position die Arme ein leichtes V machen. Mache nach M\u00f6glichkeit hier eine kurze Pause und gehe dann langsam wieder runter.
",
- "name": "Rudern Aufrecht \u00df-Stange",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:33.683Z",
- "language": 1,
- "uuid": "82be7262-2c5d-4c38-a433-61160fd22a0b",
- "exercise_base": 693
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 63,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Stelle dich mit schulterbreitem Stand vor dem Kabelzug, beuge den R\u00fccken sehr leicht nach vorn und greife das die Stange. Dr\u00fccke das Gewicht nach unten, wobei die Ellenbogen sich w\u00e4hrend der ganzen \u00dcbung nicht von der Stelle bewegen sollen. Gehe langsam und ohne Pause zur Ausgansposition zur\u00fcck.
",
- "name": "Trizeps Seildr\u00fccken Mit Stange",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:23.160Z",
- "language": 1,
- "uuid": "60aab5bf-ff7a-4e50-9e92-1f4813c3da75",
- "exercise_base": 660
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 65,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Manu, wikipedia",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Stelle dich mit dem R\u00fccken zum Kabel, halte aber gen\u00fcgend Abstand, dass du es durch die Beine nach oben ziehen kannst. Greife die Stange, strecke die Arme komplett aus und ziehe das Seil hoch, bis sie waagerecht sind. Bringe dann wieder das Gewicht runter.
",
- "name": "Frontheben am Kabel",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:13.640Z",
- "language": 1,
- "uuid": "ba57a28a-63e3-41ed-8d22-f8dfb2be7b7e",
- "exercise_base": 256
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 66,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Selbe Durchf\u00fchrung wie mit der Langhantel. Setze dich auf eine Bank, stelle die Lehne fast Senkrecht ein. Greife die Stange etwas mehr als Schulterbreit und hebe sie auf Brusth\u00f6he. Dr\u00fccke sie nun nach oben, strecke die Arme aber nicht vollst\u00e4ndig aus. Bringe das Gewicht langsam wieder runter, bis sie wie beim Bankdr\u00fccken die Brust kurz ber\u00fchrt.
",
- "name": "Frontdr\u00fccken MP",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:32.572Z",
- "language": 1,
- "uuid": "39fe696c-bd08-4a30-954f-7e5ea730dd92",
- "exercise_base": 569
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 67,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Greife die Stange der Multipresse, stelle dich mit Schulterbreitem Stand und sehr leicht gebeugte Beine auf und lasse den Blick nach vorn. Die Arme h\u00e4ngen am K\u00f6rper. Aus dieser Position hebst du nun das Gewicht, indem du die Schultern nach oben ziehst. Beuge dabei die Arme nicht. Auf dem h\u00f6chsten Punkt kannst du 1 oder 2 Sekunden ausharren, bringe dann die Schultern langsam nach unten.
",
- "name": "Shrugs an der MP",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:00.109Z",
- "language": 1,
- "uuid": "475a9665-2044-4c76-be29-cabbbef126bd",
- "exercise_base": 575
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 68,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Stelle zwei B\u00e4nke so weit ausernander, dass du die H\u00e4nde am Rand der einen und du die F\u00fc\u00dfe auf der anderen noch knapp draufstellen kannst. Die Beine bleiben w\u00e4hrend der \u00dcbung ausgestreckt. Beuge nun die Arme und gehe so tief wie m\u00f6glich runter, die Ellenbogen zeigen nach hinten. Hebe den K\u00f6rper wieder, achte aber darauf, dass du die Arme nicht ganz austreckst.
",
- "name": "Dips Zwischen 2 B\u00e4nke",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:05.065Z",
- "language": 1,
- "uuid": "011b956d-33b3-4600-9e42-2e7dcbac9fb5",
- "exercise_base": 197
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 69,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Der Bewegungsablauf ist wie beim beidbeinigem Beinstrecker:
\nSetze dich in die Beinstreckermaschine. Der R\u00fccken soll einen festen Halt haben, stelle die Maschine so ein, dass du fest sitzt. In der Anfangsposition sind die Beine entwas nach hinten angewinkelt. Dr\u00fccke das Gewicht nach oben bis die Beine nahezu vollst\u00e4ndig ausgestreckt sind. Gehe langsam und kontrolliert wieder runter.
",
- "name": "Beinstrecker Einbeinig",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:34.590Z",
- "language": 1,
- "uuid": "71efbc60-c301-453e-8ac7-4184b16a4681",
- "exercise_base": 71
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 70,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Bewegungsablauf wie beim normalen vorgebeugtem Rudern, nur die Handstellung ist reverse, also die Handfl\u00e4che zeigen nach hinten.
\nGreife die Langhantel mit breitem (etwas mehr als Schulterbreit) Griff und beuge dich nach vorne. Dabei ist der Oberk\u00f6rper nicht ganz Waagerecht, sonder ein bisschen steiler, der Kopf schaut nach vorn und die Brust is rausgestreckt.
\nZiehe nun das Gewicht in richtung Bauchnabel. Schwinge w\u00e4hrend der Bewegung den Oberk\u00f6rper nicht und halte die Arme dicht am K\u00f6rper wenn du sie hochziehst. Bringe die Hantel langsam wieder nach unten.
",
- "name": "Rudern Vorgebeugt LH Reverse",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:09.895Z",
- "language": 1,
- "uuid": "5da0cb07-6e05-4ca5-95e2-e44ad67e6757",
- "exercise_base": 525
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 71,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Kabelcross",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:21.949Z",
- "language": 1,
- "uuid": "9055153b-6151-47e7-a7fc-ab77f5d1a5cd",
- "exercise_base": 323
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 72,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Diese \u00dcbung wird jeweils mit einem Bein durchgef\u00fchrt.
\nStelle dich vor der Maschine und stelle deine Waden hinter dem Polster (setzte die H\u00f6he so ein, dass es knapp unter den Waden ansetzt). Beuge nun das Bein bis dein Knie einen rechten Winkel einnimmt, bringe das Gewicht nun langsam und kontrolliert wieder nach unten.
",
- "name": "Beinbeuger Stehend",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:41.919Z",
- "language": 1,
- "uuid": "9075241c-0493-4f2a-a399-a57e3634093e",
- "exercise_base": 367
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 73,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "tuckerm",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Greife zwei Kurzhanteln und lege dich auf eine Schr\u00e4gbank und strecke die Arme schulterbreit vollst\u00e4ndig aus. F\u00fc\u00dfe, R\u00fccken und Kopf liegen fest auf Boden/Bank und geben Halt. Beuge nun leicht die Arme am Ellenbogengelenk und lasse sie mit einer Halbkreisbewegung seitlich runter. Ohne diesen Winkel zu ver\u00e4ndern bringe sie wieder nach oben.
",
- "name": "Fliegende KH Schr\u00e4gbank",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:13.504Z",
- "language": 1,
- "uuid": "3b34d81d-7882-46a6-bb83-40f84d3f8300",
- "exercise_base": 308
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 74,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Hold the Barbell shoulder-wide, the back is straight, the shoulders slightly back, the arms are streched. Bend the arms, bringing the weight up, with a fast movement. Without pausing, let down the bar with a slow and controlled movement.
\nDon't allow your body to swing during the exercise, all work is done by the biceps, which are the only mucles that should move (pay attention to the elbows).
",
- "name": "Biceps Curls With Barbell",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:34:42.300Z",
- "language": 2,
- "uuid": "c56078d2-ae85-4524-a467-d1e143b6df1a",
- "exercise_base": 91
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 76,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Die Ausf\u00fchrung ist sehr \u00e4hnlich wie beim freien vorgebeugtem Rudern, nur ist hier die Stange fest.
\nStelle dich auf das Ger\u00e4t in die entsprechende Stelle und greife die Gewichtsstange mit mittelbreitem Griff. Gehe etwas in die Knie, bringe die Brust raus und f\u00fchre den Oberk\u00f6rper nach vorne. Hebe das Gewicht und ziehe es in Richtung Bauchnabel hoch (Ellenbogen am K\u00f6rper lassen). Lasse es dann langsam wieder runter und sp\u00fcre die Dehnung in den Kreuzmuskeln.
",
- "name": "T-Bar Rudern (breit)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:06.625Z",
- "language": 1,
- "uuid": "25cbe148-a9f0-4720-bf2f-bcc07e6d2874",
- "exercise_base": 513
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 77,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Der Bewegungsablauf ist \u00e4hnlich zur \u00dcbung mit einer Langhantel.
\nNehme die Gewichte in die H\u00e4nde und lege dich auf die Bank. Halte die Hanteln neben der Brust auf Brustwarzenh\u00f6he und dr\u00fccke sie nun nach oben, bis die Arme ausgestreckt sind. Lasse die Gewichte nun langsam und kontrolliert runter.
\n\u00a0
",
- "name": "Bankdr\u00fccken KH",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:34:36.298Z",
- "language": 1,
- "uuid": "06450bcb-03a8-4bd7-8349-ef677ee57ea3",
- "exercise_base": 75
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 79,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Der Bewegungsablauf ist derselbe wie bei Ausführung mit einer ß-Stange.
\nStelle dich gerade hin, die Füße etwa schulterbreit. Halte die Stange mit einem Obergriff vor den Oberschenkel, die Arme ausgestreckt. Ziehe dann die Stange dicht am Körper hoch, bis etwa zum Kinn. Die Ellenbogen zeigen nach oben, so, dass in der höchsten Position die Arme ein leichtes V machen. Mache nach Möglichkeit hier eine kurze Pause und gehe dann langsam wieder runter.
",
- "name": "Rudern Aufrecht MP",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:34.921Z",
- "language": 1,
- "uuid": "87423a4f-3216-4c9b-b735-9074e0f664ee",
- "exercise_base": 691
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 80,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Hold the SZ-bar shoulder-wide, the back is straight, the shoulders slightly back, the arms are streched. Bend the arms, bringing the weight up, with a fast movement. Without pausing, let down the bar with a slow and controlled movement.
\nDon't allow your body to swing during the exercise, all work is done by the biceps, which are the only mucles that should move (pay attention to the elbows).
",
- "name": "Biceps Curls With SZ-bar",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:34:30.973Z",
- "language": 2,
- "uuid": "38919515-ce04-4383-9c3f-5846edd0e844",
- "exercise_base": 94
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 81,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Hold two barbells, the arms are streched, the hands are on your side, the palms face inwards. Bend the arms and bring the weight with a fast movement up. At the same time, rotate your arms by 90 degrees at the very beginning of the movement. At the highest point, rotate a little the weights further outwards. Without a pause, bring them down, slowly.
\nDon't allow your body to swing during the exercise, all work is done by the biceps, which are the only mucles that should move (pay attention to the elbows).
",
- "name": "Biceps Curls With Dumbbell",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:56.474Z",
- "language": 2,
- "uuid": "48a59aa8-4568-409c-8afe-f8cb99c558ea",
- "exercise_base": 92
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 83,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Put two benches so far appart, that you can hold onto one with your hands and are just able to reach the other with your feet. The legs stay during the exercise completely stretched. With your elbows facing back, bend them as much as you can. Push yourself up, but don't stretch out the arms.
",
- "name": "Dips Between Two Benches",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:04.531Z",
- "language": 2,
- "uuid": "aa4fcd9b-baee-41cf-b4c5-8462bc43a8be",
- "exercise_base": 197
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 84,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Hold the SZ-bar and lay down on a flat bench in such a way that around 1/4 of your head is over the edge. Stretch your arms with the bar and bend them so that the bar is lowered. Just before it touches your forehead, push it up.
\nPay attention to your elbows and arms: only the triceps are doing the work, the rest of the arms should not move.
",
- "name": "Skullcrusher SZ-bar",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:32.853Z",
- "language": 2,
- "uuid": "ee4a350b-c681-407f-a414-6ec243809ec7",
- "exercise_base": 246
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 85,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Hold the dumbbells and lay down on a flat bench in such a way that around 1/4 of your head is over the edge. Stretch arms straight up and then lean dumbbells away from your toes to a 10-20 degree angle. Keep upper arm at this angle throughout exercise. Dumbbell shall not be amed at your head, but away over your head. This will maximise gain from exercise with load on triceps all the time.
\nPay attention to your elbows and arms: only the triceps are doing the work, the rest of the arms should not move.
",
- "name": "Skullcrusher Dumbbells",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:31.059Z",
- "language": 2,
- "uuid": "ee00d53e-4482-44aa-b780-bbc570061841",
- "exercise_base": 245
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 86,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Hold two dumbbells and sit on a bench with a straight back, the shoulders are slightly rolled backwards. Your pals point to your body. Bend the arms and bring the weight up with a fast movement. Don't rotate your hands, as with the curls. Without any pause bring the dumbbell down with a slow, controlled movement.
\nDon't swing your body during the exercise, the biceps should do all the work here. The elbows are at your side and don't move.
",
- "name": "Hammercurls",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:22.547Z",
- "language": 2,
- "uuid": "6dcc9adb-939c-4581-9e44-d0d73753997b",
- "exercise_base": 272
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 87,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Dumbbells on Scott Machine",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:05.567Z",
- "language": 2,
- "uuid": "d147a6c2-ce64-424b-baf3-4ca841a51512",
- "exercise_base": 208
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 88,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Lay down on a bench, the bar is directly over your eyes, the knees form a slight angle and the feet are firmly on the ground. Hold the bar with a narrow grip (around 20cm.). Lead the weight slowly down till the arms are parallel to the floor (elbow: right angle), press then the bar up. When bringing the bar down, don't let it down on your nipples as with the regular bench pressing, but somewhat lower.
",
- "name": "Bench Press Narrow Grip",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:29.542Z",
- "language": 2,
- "uuid": "03d821e7-e1ac-4026-903b-d406381cbf76",
- "exercise_base": 76
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 89,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Grab the cable, stand with your feet shoulder wide, keep your back straight and lean forward a little. Push the bar down, making sure the elbows don't move during the exercise. Rotate your hands outwards at the very end and go back to the initial position without pause.
",
- "name": "Triceps Extensions on Cable",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:48:00.762Z",
- "language": 2,
- "uuid": "f1b5e525-6232-4d60-a243-9b2cd6c55298",
- "exercise_base": 659
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 90,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Grab the bar, stand with your feet shoulder wide, keep your back straight and lean forward a little. Push the bar down, making sure the elbows don't move during the exercise. Without pause go back to the initial position.
",
- "name": "Triceps Extensions on Cable With Bar",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:22.271Z",
- "language": 2,
- "uuid": "20a76bd0-1e56-4a4e-bd79-0ab118552bde",
- "exercise_base": 660
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 91,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Lay down on your back a soft surface, the feet are on the floor. Ask a partner or use some other help (barbell, etc.) to keep them fixed, your hands are behind your head. From this position move your upper body up till your head or elbows touch your knees. Do this movement by rolling up your back.
",
- "name": "Crunches",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:36:23.673Z",
- "language": 2,
- "uuid": "d325dd5c-6833-41c7-8eea-6b95c4871133",
- "exercise_base": 167
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 92,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Take the cable on your hands and hold it next to your temples. Knee down and hold your upper body straight and bend forward. Go down with a fast movement, rolling your back in (your ellbows point to your knees). Once down, go slowly back to the initial position.
",
- "name": "Crunches With Cable",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:51.506Z",
- "language": 2,
- "uuid": "8d6c13c6-256d-4137-b1c6-b0e817697639",
- "exercise_base": 173
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 93,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sit yourself on the decline bench and fix your legs. Cross your arms over the chest and bring with a rolling movement your upper body up, go now without a pause and with a slow movement down again. Don't let your head move during the exercise.
",
- "name": "Negative Crunches",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:24.553Z",
- "language": 2,
- "uuid": "4bd55b0a-559a-4458-aabd-e66619b63610",
- "exercise_base": 427
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 94,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The procedure is very similar as for regular crunches, only with the additional weight of the machine. Sit on the machine, put both feet firmly on the ground. Grab the to the weights, cables, etc. and do a rolling motion forwards (the spine should ideally lose touch vertebra by vertebra). Slowly return to the starting position.
",
- "name": "Crunches on Machine",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:57.001Z",
- "language": 2,
- "uuid": "6709577b-95ec-4053-a822-d5fe1f753966",
- "exercise_base": 172
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 95,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sit on a mat, your calves are resting on a bench, the knees make a right angle. Hold your hands behind your neck. Go now up with a rolling movement of your back, you should feel how the individual vertebrae lose contact with the mat. At the highest point, contract your abs as much as you can and hold there for 2 sec. Go now down, unrolling your back.
\n\u00a0
",
- "name": "Sit-ups",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:36.352Z",
- "language": 2,
- "uuid": "fb750082-7034-4c51-b1e4-dfa0fe2dac8e",
- "exercise_base": 591
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 97,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The movement is very similar to benchpressing with a barbell, however, the weight is brought down to the chest at a lower point.
\nHold two dumbbells and lay down on a bench. Hold the weights next to the chest, at the height of your nipples and press them up till the arms are stretched. Let the weight slowly and controlled down.
",
- "name": "Benchpress Dumbbells",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:34:39.180Z",
- "language": 2,
- "uuid": "0ec76f5d-1311-4d6d-bf79-00fa17c3061a",
- "exercise_base": 75
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 98,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sit on the butterfly machine, the feet have a good contact with the floor, the upper arms are parallel to the floor. Press your arms together till the handles are practically together (but aren't!). Go slowly back. The weights should stay all the time in the air.
",
- "name": "Butterfly",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:54.461Z",
- "language": 2,
- "uuid": "3c3857f8-d224-4d5a-8cc1-f4e7982d3475",
- "exercise_base": 135
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 99,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The movement is the same as with a regular butterfly, only that the grip is narrow:
\nSit on the butterfly machine, the feet have a good contact with the floor, the upper arms are parallel to the floor. Press your arms together till the handles are practically together (but aren't!). Go slowly back. The weights should stay all the time in the air.
",
- "name": "Butterfly Narrow Grip",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:51.395Z",
- "language": 2,
- "uuid": "08637e04-d995-4c07-b021-a20f26b6fd97",
- "exercise_base": 137
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 100,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Lay down on a decline bench, the bar should be directly above your eyes, the knees are somewhat angled and the feet are firmly on the floor. Concentrate, breath deeply and grab the bar more than shoulder wide. Bring it slowly down till it briefly touches your chest at the height of your nipples. Push the bar up.
",
- "name": "Decline Bench Press Barbell",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:31.622Z",
- "language": 2,
- "uuid": "b72ae8d4-ede6-4480-8fc5-7b80e369f7ed",
- "exercise_base": 185
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 101,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Take two dumbbells and sit on a decline bench, the feet are firmly on the floor, the head is resting the bench. Hold the weights next to the chest, at the height of your nipples and press them up till the arms are stretched. Let the weight slowly and controlled down.
",
- "name": "Decline Bench Press Dumbbell",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:32.878Z",
- "language": 2,
- "uuid": "80d318b3-4b8a-41aa-9c6c-0a2a921fe1e6",
- "exercise_base": 186
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 102,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Get onto the calf raises machine, you should able to completely push your calves down. Stand straight, don't make a hollow back and don't bend your legs. Pull yourself up as high as you can. Make a small pause of 1 - 2 seconds and go slowly down.
",
- "name": "Standing Calf Raises",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:26.435Z",
- "language": 2,
- "uuid": "abc4c62e-27b2-4c31-8766-40f8dca84cab",
- "exercise_base": 622
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 103,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sit on a bench for calf raises and check that the feet are half free and that you can completely stretch the calf muscles down. Pull your calves up, going as far (up) as you can. Make at the highest point a short pause of 1 or 2 seconds and go down.
",
- "name": "Sitting Calf Raises",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:52.909Z",
- "language": 2,
- "uuid": "399666e7-30a7-4b86-833d-4422e4c72b61",
- "exercise_base": 590
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 104,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Place yourself on the machine with your back firmly against the backrest, the feet are on the platform for calf raises. Check that the feet are half free and that you can completely stretch the calf muscles down.
\nWith straight knees pull up your weight as much as you can. Go with a fluid movement down till the calves are completely stretched. Repeat.
",
- "name": "Calf Raises on Hackenschmitt Machine",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:50.528Z",
- "language": 2,
- "uuid": "e7677699-5e4f-49e6-a645-e8915a203c4d",
- "exercise_base": 148
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 105,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Stand firmly, with your feet slightly more than shoulder wide apart. Stand directly behind the bar where it should barely touch your shin, your feet pointing a bit out. Bend down with a straight back, the knees also pointing somewhat out. Grab the bar with a shoulder wide grip, one underhand, one reverse grip.
\nPull the weight up. At the highest point make a slight hollow back and pull the bar back. Hold 1 or 2 seconds that position. Go down, making sure the back is not bent. Once down you can either go back again as soon as the weights touch the floor, or make a pause, depending on the weight.
",
- "name": "Deadlifts",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:04.348Z",
- "language": 2,
- "uuid": "22cca8fc-cfaf-4941-b0f7-faf9f2937c52",
- "exercise_base": 184
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 106,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The execution of this exercise is very similar to the regular bent over rowing, only that the bar is fixed here.
\nGrab the barbell with a wide grip (slightly more than shoulder wide) and lean forward. Your upper body is not quite parallel to the floor, but forms a slight angle. The chest's out during the whole exercise. Pull now the barbell with a fast movement towards your belly button, not further up. Go slowly down to the initial position. Don't swing with your body and keep your arms next to your body.
",
- "name": "Rowing, T-bar",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:06.155Z",
- "language": 2,
- "uuid": "3c3f23b5-b523-4a69-8c79-1106a4ce9b6d",
- "exercise_base": 513
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 107,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Grab the pull up bar with a wide grip, the body is hanging freely. Keep your chest out and pull yourself up till your chin reaches the bar or it touches your neck, if you want to pull behind you. Go with a slow and controlled movement down, always keeping the chest out.
",
- "name": "Pull-ups",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:56.075Z",
- "language": 2,
- "uuid": "7ce6b090-5099-4cd0-83ae-1a02725c868b",
- "exercise_base": 475
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 108,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Rowing, Seated",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:01.687Z",
- "language": 2,
- "uuid": "57747eb3-411a-4efd-8842-a45e562320ee",
- "exercise_base": 512
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 109,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\n- Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
\n- Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
\n- Then inhale and slowly lower the barbell back to the starting position.
\n- Repeat for the recommended amount of repetitions.
\n
",
- "name": "Bent Over Rowing",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:34:10.834Z",
- "language": 2,
- "uuid": "f82c579e-c069-4dc7-8e36-a3266dfd8e4a",
- "exercise_base": 83
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 110,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The same as regular rowing, but holding a reversed grip (your palms pointing forwards):
\nGrab the barbell with a wide grIp (slightly more than shoulder wide) and lean forward. Your upper body is not quite parallel to the floor, but forms a slight angle. The chest's out during the whole exercise.
\nPull now the barbell with a fast movement towards your belly button, not further up. Go slowly down to the initial position. Don't swing with your body and keep your arms next to your body.
",
- "name": "Bent Over Rowing Reverse",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:43.455Z",
- "language": 2,
- "uuid": "77688310-f2cf-4d37-a854-dca906387be7",
- "exercise_base": 84
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 111,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Place a barbell in a rack just below shoulder-height. Dip under the bar to put it behind the neck across the top of the back, and grip the bar with the hands wider than shoulder-width apart. Lift the chest up and squeeze the shoulder blades together to keep the straight back throughout the entire movement. Stand up to bring the bar off the rack and step backwards, then place the feet so that they are a little wider than shoulder-width apart. Sit back into hips and keep the back straight and the chest up, squatting down so the hips are below the knees. From the bottom of the squat, press feet into the ground and push hips forward to return to the top of the standing position.
",
- "name": "Squats",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:45:54.897Z",
- "language": 2,
- "uuid": "c4856da3-8454-4857-8997-336d06df590f",
- "exercise_base": 615
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 112,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": ".
",
- "name": "Dumbbell Lunges Standing",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:34.956Z",
- "language": 2,
- "uuid": "587c0052-f2bc-48ca-8af9-415175308901",
- "exercise_base": 205
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 113,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Take two dumbbells in your hands, stand straight, feet about shoulder wide. Take one long step so that the front knee is approximately forming a right angle. The back leg is streched, the knee is low but doesn't touch the ground. \"Complete\" the step by standing up and repeat the movement with the other leg.
",
- "name": "Dumbbell Lunges Walking",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:41.524Z",
- "language": 2,
- "uuid": "ffd4ce7e-e14f-49d4-9dc9-dc1362631382",
- "exercise_base": 206
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 114,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sit on the machine and put your feet on the platform, a bit more than shoulder wide. The feet are turned outwards by a few degrees.
\nLower the weight so much, that the knees form a right angle. Push immediately the platform up again, without any pause. When in the lower position, the knees point a bit outwards and the movement should be always fluid.
",
- "name": "Leg Presses (wide)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:45.285Z",
- "language": 2,
- "uuid": "3caed096-c65e-434d-9792-33db636743e7",
- "exercise_base": 374
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 115,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The exercise is very similar to the wide leg press:
\nSit on the machine and put your feet on the platform so far apart\u00a0 that you could just put another foot in between them. The feet are parallel and point up.
\nLower the weight so much, that the knees form a right angle. Push immediately the platform up again, without any pause. When in the lower position, the knees point a bit outwards and the movement should be always fluid.
",
- "name": "Leg Presses (narrow)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:44.292Z",
- "language": 2,
- "uuid": "560e1a20-33e1-45db-ba5b-63f8c51af76d",
- "exercise_base": 373
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 116,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Good Mornings",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:39.544Z",
- "language": 2,
- "uuid": "6e862700-3d63-486c-99ae-744c68d2f753",
- "exercise_base": 268
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 117,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Leg Curls (sitting)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:52.620Z",
- "language": 2,
- "uuid": "61950a59-be4e-43cc-abc1-cb52abd15354",
- "exercise_base": 366
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 118,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Leg Curls (standing)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:42.206Z",
- "language": 2,
- "uuid": "89c98117-dd53-4334-bfa6-72a96525629a",
- "exercise_base": 367
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 119,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sit on a bench, the back rest should be almost vertical. Take a barbell with a shoulder wide grip and bring it up to chest height. Press the weight up, but don't stretch the arms completely. Go slowly down and repeat.
",
- "name": "Shoulder Press, Barbell",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:49.249Z",
- "language": 2,
- "uuid": "9926e18f-4e2b-4c20-9477-9bfb08d229bc",
- "exercise_base": 566
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 122,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Fly With Cable",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:38.998Z",
- "language": 2,
- "uuid": "9e672a47-ad9e-4ae1-8fbe-011646da1c37",
- "exercise_base": 237
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 123,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sit on a bench, the back rest should be almost vertical. Take two dumbbells and bring them up to shoulder height, the palms and the elbows point during the whole exercise to the front. Press the weights up, at the highest point they come very near but don't touch. Go slowly down and repeat.
",
- "name": "Shoulder Press, Dumbbells",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:42.774Z",
- "language": 2,
- "uuid": "1df6a1b5-7bd2-402f-9d5e-94f9ed6d8b54",
- "exercise_base": 567
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 124,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Butterfly Reverse",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:36:03.070Z",
- "language": 2,
- "uuid": "8715a96e-c8a2-458a-b023-4ea7d82fdab8",
- "exercise_base": 139
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 125,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Lay down on a bench and hold onto the recliner with your hands to keep you stable. Hold your legs straight and lift them till they make an angle of about 45\u00b0. Make a short pause of 1 sec. and go slowly down to the initial position. To increase the intensity you can make a longer pause of 7 sec. every 5th time.
",
- "name": "Leg Raises, Lying",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:31.769Z",
- "language": 2,
- "uuid": "7c3cc0ce-e335-4f5c-aa32-1576a908a539",
- "exercise_base": 377
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 126,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Put your forearms on the pads on the leg raise machine, the body is hanging freely. Lift now your legs with a fast movement as high as you can, make a short pause of 1sec at the top, and bring them down again. Make sure that during the exercise your body does not swing, only the legs should move.
",
- "name": "Leg Raises, Standing",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:27.828Z",
- "language": 2,
- "uuid": "3d8273d2-1fbe-4a8f-99a6-d2b5e204cb41",
- "exercise_base": 378
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 127,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Stand straight, your feet are shoulder-width apart. Hold the SZ-bar with an overhand grip on your thighs, the arms are stretched. Lift the bar close to the body till your chin. The elbows point out so that at the highest point they form a V. Make here a short pause before going slowly down and repeating the movement.
",
- "name": "Upright Row, SZ-bar",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:34.127Z",
- "language": 2,
- "uuid": "61271a8e-6a00-4898-8dc3-ea9ef913f25e",
- "exercise_base": 693
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 128,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sdraiarsi sul cuscino per iperestensione con l'ombelico in corrispondenza del bordo anteriore, mentre la parte superiore del corpo pu\u00f2 pendere liberamente. Tendete tutti i muscoli della schiena e portate il busto in alto fino a raggiungere l'orizzontale, ma non oltre. Scendere lentamente e non rilassare i muscoli.
",
- "name": "Hyperextensions",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:16.008Z",
- "language": 2,
- "uuid": "f57a0c60-7d37-4eb3-a94e-1a90292e8c02",
- "exercise_base": 301
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 129,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Stand around 30 - 40cm away from the cable, the feet are firmly on the floor. Take the bar and lift the weight with a fast movements. Lower the weight as with the dumbbell curls slowly and controlled.
",
- "name": "Biceps Curl With Cable",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:31.677Z",
- "language": 2,
- "uuid": "8c6c1544-cbf8-403c-ae12-b27b392702f8",
- "exercise_base": 95
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 130,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Leg Press on Hackenschmidt Machine",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:43.183Z",
- "language": 2,
- "uuid": "2966e4a2-4306-4cb5-a2dc-8951cd192555",
- "exercise_base": 375
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 132,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Stelle dich aufrecht neben einem Kabelzug und halte dich mit der einen Hand fest, mit der anderen nimmst du den Kabelgriff. Hebe nun den Arm mit dem Gewicht seitlich, strecke ihn aber nicht aus. Bewege w\u00e4hrend der \u00dcbung nur diesen Arm, schwinge nicht mit und drehe deinen Rumpf auch nicht mit. Auf dem h\u00f6chsten Punkt machst du 1sek. Pause und gehst dann langsam runter. Wenn deine Hand kurz vor deinem K\u00f6rper ist, bringst du das Gewicht wieder rauf.
",
- "name": "Seitheben am Kabel, Einarmig",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:54.381Z",
- "language": 1,
- "uuid": "382731d2-ae07-4a3c-a055-09dadd5f12e0",
- "exercise_base": 349
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 134,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Nehme das Kabel in die H\u00e4nde (Handfl\u00e4chen parallel, zeigen aufeinander), der K\u00f6rper steht gerade und ist etwas vom Kabelzug entfernt.
\nBeuge nun die Arme und bringe das Kabel mit einer schnellen Bewegung nach oben. Ohne Pause wird das Gewicht nun kontrolliert nach unten gebracht (Arme aber nicht ganz austrecken). W\u00e4hrend des Bewegungablaufs darf der K\u00f6rper nicht mitschwingen. Die Ellenbogen bleiben dabei immer an der Stelle.
",
- "name": "Hammercurls am Seil",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:21.914Z",
- "language": 1,
- "uuid": "06e9de49-ac1b-45c1-b289-475118932434",
- "exercise_base": 275
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 136,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Der Bewegungsablauf ist wie der vom Long-Pulley mit breitem Griff.
\nSetze dich hin, stelle die Füße auf die Stützstellen ab und greife die Stange. Ziehe nun die Hände auf den Nabel, nicht höher. Dabei sollten die Arme nahe am Körper bleiben und die Schultern so weit wie möglich zusammengezogen werden. Lasse langsam und kontrolliert das Gewicht wieder nach vorne bis die Arme vollständig ausgestreckt sind.
",
- "name": "Long-Pulley (eng)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:23.643Z",
- "language": 1,
- "uuid": "490a615c-4185-4560-88a5-020f3aa40be2",
- "exercise_base": 395
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 137,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Stelle dich mit geradem Oberk\u00f6rper hin, die H\u00e4nde h\u00e4ngen frei nach unten und halten die Langhantel. Hebe aus dieser Position die Schultern so weit nach oben, wie es geht, beuge aber die Arme w\u00e4hrend der \u00dcbung nicht. Am h\u00f6chsten Punkt kannst du eine oder zwei Sekunden Pause machen bevor du langsam wieder runtergehst.
\nBei gr\u00f6\u00dferem Gewicht, beachte immer, dass du immer noch die volle Bewegungsamplitude durchf\u00fchren kannst.
",
- "name": "Shrugs LH",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:58.857Z",
- "language": 1,
- "uuid": "a63d40df-a872-44e7-87d2-9b58b67d5406",
- "exercise_base": 571
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 138,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Take a cable in your hands (palms parallel, point to each other), the body is straight. Bend the arms and bring the weight up with a fast movement. Without any pause bring it back down with a slow, controlled movement, but don't stretch completely your arms.
\nDon't swing your body during the exercise, the biceps should do all the work here. The elbows are at your side and don't move.
",
- "name": "Hammercurls on Cable",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:22.233Z",
- "language": 2,
- "uuid": "5baf40e5-ea3c-4f8d-b60a-d294ee2de55b",
- "exercise_base": 275
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 139,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": ".
",
- "name": "Triceps Machine",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:24.743Z",
- "language": 2,
- "uuid": "88bbdbde-c9b6-45a1-aee9-efc6f02cfab3",
- "exercise_base": 661
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 140,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Pull Ups on Machine",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:28.212Z",
- "language": 2,
- "uuid": "d46adbda-7c60-42a0-b1fd-9ec111b35956",
- "exercise_base": 477
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 142,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Rowing, Lying on Bench",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:09.460Z",
- "language": 2,
- "uuid": "1ad8e721-9297-46c2-a983-7297ca4dfa52",
- "exercise_base": 510
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 143,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sit down, put your feet on the supporting points and grab the bar with a wide grip. Pull the weight with a rapid movement towards your belly button, not upper. Keep your arms and elbows during the movement close to your body. Your shoulders are pulled together. Let the weight slowly down till your arms are completely stretched.",
- "name": "Long-Pulley (low Row)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:37.313Z",
- "language": 2,
- "uuid": "b192c4eb-31c6-458e-b566-d3f38b5aa30c",
- "exercise_base": 394
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 144,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The exercise is the same as the regular long pulley, but with a narrow grip:
\nSit down, put your feet on the supporting points and grab the bar with a wide grip. Pull the weight with a rapid movement towards your belly button, not upper. Keep your arms and elbows during the movement close to your body. Your shoulders are pulled together. Let the weight slowly down till your arms are completely stretched.
",
- "name": "Long-Pulley, Narrow",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:23.850Z",
- "language": 2,
- "uuid": "bcabc8cf-c005-4630-8853-ef4922e7fd91",
- "exercise_base": 395
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 145,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Take two dumbbells and lay on a bench, make sure the feet are firmly on the ground and your back is not arched, but has good contact with the bench. The arms are stretched in front of you, about shoulder wide. Bend now the arms a bit and let them down with a half-circle movement to the side. Without changing the angle of the elbow bring them in a fluid movement back up.
",
- "name": "Fly With Dumbbells",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:46.748Z",
- "language": 2,
- "uuid": "754391c6-39d5-4bb6-a311-68a520f6fd3a",
- "exercise_base": 238
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 146,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The exercise is the same as with a regular bench:
\nTake two dumbbells and lay on a bench, make sure the feet are firmly on the ground and your back is not arched, but has good contact with the bench. The arms are stretched in front of you, about shoulder wide. Bend now the arms a bit and let them down with a half-circle movement to the side. Without changing the angle of the elbow bring them in a fluid movement back up.
",
- "name": "Fly With Dumbbells, Decline Bench",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:42.707Z",
- "language": 2,
- "uuid": "acf1f2df-46c4-49a3-8e6c-2979ea4204b1",
- "exercise_base": 239
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 147,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The movements are basically the same as with an SZ-bar, but you use the bar on the multi press:
\nStand straight, your feet are shoulder-width apart. Hold the bar with an overhand grip on your thighs, the arms are stretched. Lift the bar close to the body till your chin. The elbows point out so that at the highest point they form a V. Make here a short pause before going slowly down and repeating the movement.
",
- "name": "Upright Row, on Multi Press",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:35.079Z",
- "language": 2,
- "uuid": "26c72fd7-d5b9-497b-be5e-cdfe9715ddac",
- "exercise_base": 691
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 148,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "This exercise works the deltoid muscle of the shoulder. The movement starts with the arms straight, and the hands holding weights at the sides or in front of the body. Body is in a slight forward-leaning position with hips and knees bent a little. Arms are kept straight or slightly bent, and raised through an arc of movement in the coronal plane that terminates when the hands are at approximately shoulder height. Weights are lowered to the starting position, completing one rep. When using a cable machine the individual stands with the coronal plane in line with the pulley, which is at or near the ground.[9] The exercise can be completed one shoulder at a time (with the other hand used to stabilize the body against the weight moved), or with both hands simultaneously if two parallel pulleys are available.",
- "name": "Lateral Raises",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:59.543Z",
- "language": 2,
- "uuid": "5345766a-c092-457a-aa21-8ee6ffa855d4",
- "exercise_base": 348
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 149,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Set cable at waist height, start with arm across your belly and move han over and out too other side, one arm at the time.
",
- "name": "Lateral Rows on Cable, One Armed",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:53.956Z",
- "language": 2,
- "uuid": "79a3a34c-262f-4cae-b827-b5a85b11b860",
- "exercise_base": 349
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 150,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Take a barbell and stand with a straight body, the arms are hanging freely in front of you. Lift from this position the shoulders as high as you can, but don't bend the arms during the movement. On the highest point, make a short pause of 1 or 2 seconds before returning slowly to the initial position.
\nWhen training with a higher weight, make sure that you still do the whole movement!
",
- "name": "Shrugs, Barbells",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:59.482Z",
- "language": 2,
- "uuid": "3721be0c-2a59-4bb9-90d3-695faaf028af",
- "exercise_base": 571
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 151,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Stand with straight body, the hands are hanging freely on the side and hold each a dumbbell. Lift from this position the shoulders as high as you can, but don't bend the arms during the movement. On the highest point, make a short pause of 1 or 2 seconds before returning slowly to the initial position.
\nWhen training with a higher weight, make sure that you still do the whole movement!
",
- "name": "Shrugs, Dumbbells",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:01.342Z",
- "language": 2,
- "uuid": "ee61aef0-f0c7-4a7a-882a-3b39312dfffd",
- "exercise_base": 572
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 152,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Shoulder Press, on Machine",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:16.162Z",
- "language": 2,
- "uuid": "7389be43-215b-4db8-8b69-75dc77004d74",
- "exercise_base": 543
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 154,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Lay on a bench and put your calves behind the leg holder (better if they are hold on around the lower calves). Hold a grip on the bars to make sure the body is firmly in place. Bend your legs bringing the weight up, go slowly back. During the exercise the body should not move, all work is done by the legs.
",
- "name": "Leg Curls (laying)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:42.999Z",
- "language": 2,
- "uuid": "cd4fac32-48fb-4237-a263-a44c5108790a",
- "exercise_base": 365
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 155,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The exercise is basically the same as with a free barbell:
\nSit on a bench, the back rest should be almost vertical. Take a bar with a shoulder wide grip and bring it down to chest height. Press the weight up, but don't stretch the arms completely. Go slowly down and repeat.
",
- "name": "Shoulder Press, on Multi Press",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:32.801Z",
- "language": 2,
- "uuid": "68d505ec-5416-4153-b228-eb1545d5c89f",
- "exercise_base": 569
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 160,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "minifigmaster125",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Stand with feet hip-width apart, toes pointed forward, and chest tall.
- Extend your leg straight out; extend both arms in front of you, at shoulder level. Brace your core and look straight ahead.
- Slowly squat down.
- (optional) pause at the bottom.
\nKeep your (free) leg and arms extended for the whole duration.",
- "name": "Pistol Squat",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:20.858Z",
- "language": 2,
- "uuid": "b1d6d536-7f4a-4dd3-8b76-62d7a984e115",
- "exercise_base": 456
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 161,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Mahoney",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Deadlift to be done using a Smith machine or a free rack. Bar or barbell hould be just right under the knee cap level. Lift using the glutes and through the heels, then come back to starting postion with a control movement of 2 seconds.
\nThis exercise targets mainly the lower back and glutes.
",
- "name": "Rack Deadlift",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:56.136Z",
- "language": 2,
- "uuid": "2738e6e0-2158-4a7e-8fbd-32657d043a65",
- "exercise_base": 484
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 163,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "To do slowly, tempo is 4010
",
- "name": "Incline Bench Press - Barbell",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:20.912Z",
- "language": 2,
- "uuid": "6cfd927c-8009-4cc2-9501-acb3db417396",
- "exercise_base": 538
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 164,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Mahoney",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Use a light barbell, perform explosive lift up starting from underneath knee cap level. Lift/raise explosively using hips, at shoulder level. Tempo: 2111
",
- "name": "High Pull",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:37.660Z",
- "language": 2,
- "uuid": "a0d1e216-4517-46db-ac4c-fa11686fd513",
- "exercise_base": 289
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 165,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Mahoney",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Perform the plank with legs elevated, feet on a gymball. Once stabilised, slowly move one foot sideways off the ball, then make it touch the floor, then come back to starting position. Alternate with the other foot.
\nThis is a core exercise.
",
- "name": "Incline Plank With Alternate Floor Touch",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:20.758Z",
- "language": 2,
- "uuid": "39c416c8-64db-4330-9d37-c41ec70048fb",
- "exercise_base": 312
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 166,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "robhoyt",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Hanging from bar or straps, bring legs up with knees extended or flexed
",
- "name": "Hanging Leg Raises",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:08.888Z",
- "language": 2,
- "uuid": "5aab5983-55d6-4d4c-a24e-bc18704f50c5",
- "exercise_base": 283
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 167,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "robhoyt",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Set cable pulley slightly lower than chest height. Keep body facing forward with hips stable. \u00a0Grab the pulley handle, fully extend your arms and bring your arms forward and across your body. Hold for 1 second at the end of the movement and slowly return to starting position.
",
- "name": "Cable Woodchoppers",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:02.325Z",
- "language": 2,
- "uuid": "c376346a-1923-4468-9320-b0f480c46b1e",
- "exercise_base": 145
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 168,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "kwrindy",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Regular push with a 30 degree incline.
",
- "name": "Incline Push up",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:12.209Z",
- "language": 2,
- "uuid": "2d728ea9-9e80-4d16-9d6c-801e1e4b4d0b",
- "exercise_base": 313
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 170,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "djblitzd",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Lie on your back with your legs straight and arms at your sides, keeping your elbows bent at 90 degrees. As you sit up, twist your upper body to the left and bring your left knee toward your right elbow while you swing your left arm back. Lower your body to the starting position, and repeat to your right. That's 1 rep.
",
- "name": "Splinter Sit-ups",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:32.392Z",
- "language": 2,
- "uuid": "ec706f20-6ea7-40f9-96f4-994c66554e17",
- "exercise_base": 607
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 172,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "maxamillion1414",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ausgangsposition des Liegest\u00fctz ist die Bauchlage, der K\u00f6rper ist gestreckt. Die H\u00e4nde befinden sich etwas \u00fcber schulterbreit voneinander entfernt am Boden. Die Finger zeigen nach vorne, die Daumen nach innen. Durch gleichzeitiges Anspannen der Arme werden diese gestreckt und der Oberk\u00f6rper hebt vom Boden ab. Das Gewicht wird gleichm\u00e4\u00dffig auf Zehenspitzen und H\u00e4nden verteilt. Kopf, Hals, Wirbels\u00e4ule, Ges\u00e4\u00df und Knie bilden eine Linie und die Bauchmuskulatur ist angespannt. Nun werden beide Arme gleichzeitig gebeugt und der Oberk\u00f6rper somit abgesenkt, bis die Nasenspitze fast den Boden ber\u00fchrt. Der K\u00f6rper bleibt dabei gestreckt.
\n\n- Der Kopf muss beim Liegest\u00fctz in einer Linie mit dem K\u00f6rper sein, der Blick ist auf den Boden gerichtet.
\n- Der Kopf darf nicht in den Nacken genommen werden, sonst drohen Zerrungen.
\n- Der Po sollte weder nach unten durchh\u00e4ngen, noch weit nach oben gestreckt sein. Durch K\u00f6rperspannung wird eine Hohlkreuzbildung vermieden.
\n- Um die Brustmuskulatur vollst\u00e4ndig zu trainieren, muss die \u00dcbung mit gr\u00f6\u00dftm\u00f6glichen Bewegungsradius durchgef\u00fchrt werden. Die Trainingswirkung ist intensiver, je tiefer der Oberk\u00f6rper zum Boden gebracht wird.
\n- Keine ruckartigen, sondern gleichm\u00e4\u00dfige Bewegungen durchf\u00fchren.
\n- Die Arme werden nicht ganz durchgestreckt sondern bleiben auch in der h\u00f6chsten Position leicht angewinkelt, um die Spannung in Brust, Schultern und Trizeps konstant zu halten.
\n- Beim Hochdr\u00fcccken ausatmen, beim Absinken einatmen.
\n
",
- "name": "Liegest\u00fctz",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:40:13.587Z",
- "language": 1,
- "uuid": "35871103-6cfe-493f-afe1-8401f88fed84",
- "exercise_base": 482
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 174,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "flori",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\n- in eine aufrechte Position setzen, bei der die Beine h\u00fcftbreit ge\u00f6ffnet sind
\n- den R\u00fccken, die Knie und die Oberschenkelau\u00dfenseite an die jeweiligen Polster pressen
\n- mit den H\u00e4nden an den Griffen festhalten
\n- die Oberschenkel bis zum Anschlagpunkt der Hebelarme auseinander dr\u00fccken
\n- danach die Beine wieder zusammen f\u00fchren
\n- das Ges\u00e4\u00df nicht vom Sitz abheben
\n- beim Auseinanderdr\u00fccken der Hebelarme aus- und beim Zusammenf\u00fchren einatmen
\n
",
- "name": "Abduktoren-Maschine",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:20.558Z",
- "language": 1,
- "uuid": "99881bdd-43d7-4c3b-82ed-9c187d0455b7",
- "exercise_base": 12
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 176,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "kwrindy",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Hold weight in one hand. Bend side ways to the knee. Pull upo to upright position using your obliquus.
",
- "name": "Side Crunch",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:57.414Z",
- "language": 2,
- "uuid": "53a9f95e-914c-4790-940f-f5346159ea72",
- "exercise_base": 576
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 181,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "oliser67",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The chin-up (also known as a chin or chinup) is a strength training exercise. People frequently do this exercise with the intention of strengthening muscles such as the latissimus dorsi and biceps, which extend the shoulder and flex the elbow, respectively. In this maneuver, the palms are faced towards the body. It is a form of pull-up in which the range of motion is established in relation to a person's chin.
",
- "name": "Chin-ups",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:46.145Z",
- "language": 2,
- "uuid": "f6c4e2fa-226d-46e8-87dc-75fc8cd628bd",
- "exercise_base": 154
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 182,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "OGhTebfCxhexZXuf35mUxV9C--A",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Push up with perfect push up
",
- "name": "Perfect Push Up",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:14.149Z",
- "language": 2,
- "uuid": "53b6a314-df50-4ef8-9b3d-ce290562df5b",
- "exercise_base": 450
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 185,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "OGhTebfCxhexZXuf35mUxV9C--A",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Jump wide, then close
",
- "name": "Squat Jumps",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:32.403Z",
- "language": 2,
- "uuid": "bdb7bdbb-8930-46e5-8b98-eb13e604553f",
- "exercise_base": 614
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 187,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "drthurlow",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Pull bar down to strenum and keep straight back.
",
- "name": "Lat Pull Down (Straight Back)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:48.161Z",
- "language": 2,
- "uuid": "1f2d6fd6-bb93-424b-834e-e91dee52dcf3",
- "exercise_base": 355
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 188,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "drthurlow",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Lean Back, Pull into chest
",
- "name": "Lat Pull Down (Leaning Back)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:46.598Z",
- "language": 2,
- "uuid": "dbe77958-51a8-4412-9927-4b24d80ed44f",
- "exercise_base": 354
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 189,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Olympic weight lifting
",
- "name": "Power Clean",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:29.545Z",
- "language": 2,
- "uuid": "742334a0-9a6e-4668-9883-fa578ead2a64",
- "exercise_base": 683
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 190,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "sistab2",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Clean your dumbbells onto your shoulders, palms facing in. Take a breath and brace your core. (picture 1) Dip at the knees and use your legs to help (picture 2) press your dumbbells overhead. Lower under control with a slow tempo to your shoulders and repeat.
",
- "name": "Push Press",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:56.438Z",
- "language": 2,
- "uuid": "b22cfb08-66ab-4e2d-9757-9dea7c5d47f8",
- "exercise_base": 478
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 191,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "sistab2",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Squats
",
- "name": "Front Squats",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:20.000Z",
- "language": 2,
- "uuid": "f2e563d2-507b-4586-88c8-77652cd19648",
- "exercise_base": 257
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 192,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "sistab2",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Lay down on a bench, the bar should be directly above your eyes, the knees are somewhat angled and the feet are firmly on the floor. Concentrate, breath deeply and grab the bar more than shoulder wide. Bring it slowly down till it briefly touches your chest at the height of your nipples. Push the bar up.
\nIf you train with a high weight it is advisable to have a spotter that can help you up if you can't lift the weight on your own.
\nWith the width of the grip you can also control which part of the chest is trained more:
\n\n- wide grip: outer chest muscles
\n- narrow grip: inner chest muscles and triceps
\n
",
- "name": "Bench Press",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:03.052Z",
- "language": 2,
- "uuid": "5da6340b-22ec-4c1b-a443-eef2f59f92f0",
- "exercise_base": 73
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 193,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "cgoob883",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u00a0Place the EZ curl bar on the rest handles in front of the preacher bench.\u00a0Lean over the bench and grab the EZ curl bar with palms up.\u00a0Sit down on the preacher bench seat so your upper arms rest on top of the pad and your chest is pressed against the pad.\u00a0Lower the weight until your elbows are extended and arms are straight.\u00a0Bring the weights back up to the starting point by contracting biceps. Repeat
",
- "name": "Preacher Curls",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:58.981Z",
- "language": 2,
- "uuid": "84b4e711-8b29-4541-ad58-dad967f82390",
- "exercise_base": 465
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 194,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "powerade69",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Grasp a moderately weighted dumbbell so your palms are flat against the underside of the top plates and your thumbs are around the bar. Lie on your back across a flat bench so only your upper back and shoulders are in contact with the bench. Your feet should be set about shoulder-width apart and your head should hang slightly downward. With the dumbbell supported at arm's length directly about your chest, bend your arms about 15 degrees and keep them bent throughout the movement. Slowly lower the dumbbell backward and downward in a semicircle arc to as low a position as is comfortably possible. Raise it slowly back along the same arc to the starting point, and repeat for the required number of repetitions.
",
- "name": "Cross-Bench Dumbbell Pullovers",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:00.247Z",
- "language": 2,
- "uuid": "122f5dd3-fc8c-47fe-9a79-1c15cf784a60",
- "exercise_base": 161
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 195,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "maxamillion1414",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Start with your body streched, your hands are shoulder-wide appart on the ground. Push yourself off the ground till you strech your arms. The back is always straight and as well as the neck (always look to the ground). Lower yourself to the initial position and repeat.
",
- "name": "Push Ups",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:40:32.396Z",
- "language": 2,
- "uuid": "9d756e84-6b77-4f17-b21d-7d266d6a8bd2",
- "exercise_base": 482
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 197,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "ThisGirl0819",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Hands at shoulder height, curl arms in toward head, then back out.
",
- "name": "Overhand Cable Curl",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:42:22.582Z",
- "language": 2,
- "uuid": "e7fdd8fb-5e07-4a29-9d56-a005338b2e19",
- "exercise_base": 439
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 199,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": ".
",
- "name": "Brustpresse",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:36:55.240Z",
- "language": 1,
- "uuid": "61f77ca6-0e8d-42c7-b01f-aa83a0d7b386",
- "exercise_base": 129
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 200,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": ".
",
- "name": "Kniebeuge an Multipresse - Eng",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:12.662Z",
- "language": 1,
- "uuid": "c8acba02-61be-4005-ba4f-028cc21b1565",
- "exercise_base": 341
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 202,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Nallitnas",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Back excercise with a barbell with a starting position which is in a bent over position with the back paralell to the ground. The barbell is on the ground at chest level.For the movement grab the barbell at shoulder width grip and pull towards your chest without losing the bent over position and without moving anything but your arms
",
- "name": "Pendelay Rows",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:55.537Z",
- "language": 2,
- "uuid": "eed05679-d1cb-44a2-a17d-dd5b0097c874",
- "exercise_base": 448
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 203,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Dexter",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Pushup against a wall
",
- "name": "Wall Pushup",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:34.597Z",
- "language": 2,
- "uuid": "504c91f8-5a76-4faa-943f-13799357a426",
- "exercise_base": 713
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 204,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "tuckerm",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Lat pulldowns with a wide grip on the bar.
",
- "name": "Wide-grip Pulldown",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:27.885Z",
- "language": 2,
- "uuid": "34fc154f-cc8d-4e52-adb7-ff0dad2d0770",
- "exercise_base": 723
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 205,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "tuckerm",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sit on the preacher curl bench and perform a bicep curl with a dumbbell in one hand. Your other hand can be at rest, or beneath your curling arm's elbow.
",
- "name": "Single-arm Preacher Curl",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:52.497Z",
- "language": 2,
- "uuid": "83e079a9-b61c-413b-b055-f9cf515904f1",
- "exercise_base": 584
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 206,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "tuckerm",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Use inclined bench. Hold dumbbells straight out to your sides, elbows slightly bent. Bring arms together above you, keeping angle of elbows fixed.
",
- "name": "Incline Dumbbell Fly",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:14.135Z",
- "language": 2,
- "uuid": "7327ab51-7073-4c84-9e3f-2e83af40e96c",
- "exercise_base": 308
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 207,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Begin with cables at about shoulder height, one in each hand. Take a step forward so that one foot is in front of the other, for stability, and so that there is tension on the cables. Bring hands together in front of you. Try to make your hands overlap (so that the cables cross) a few inches.
",
- "name": "Cable Cross-over",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:21.526Z",
- "language": 2,
- "uuid": "1b9ed9da-46d1-4484-8acc-236379ee823c",
- "exercise_base": 323
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 208,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "tuckerm",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Hold bar with reverse (or \"overhand\") grip, palms facing the floor.
",
- "name": "Reverse Bar Curl",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:05.887Z",
- "language": 2,
- "uuid": "438678dc-5a62-4496-9458-341af0616626",
- "exercise_base": 493
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 209,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "tuckerm",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\n- Keep legs straight
\n- Keep back straight
\n
",
- "name": "Stiff-legged Deadlifts",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:25.875Z",
- "language": 2,
- "uuid": "335d0042-7cb3-41c3-af23-c22c8cb858ad",
- "exercise_base": 627
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 210,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\n- Bench should be angled anywhere from 30 to 45 degrees
\n- Be sure to press dumbbells straight upward (perpendicular to the floor)
\n
",
- "name": "Incline Bench Press - Dumbbell",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:48.521Z",
- "language": 2,
- "uuid": "15c5dfa0-4103-4515-979d-807eee8faa53",
- "exercise_base": 537
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 211,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "tuckerm",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Be sure to adjust seat height so that the handles are towards the bottom of your pectorals.
",
- "name": "Leverage Machine Chest Press",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:28.558Z",
- "language": 2,
- "uuid": "a36e5cec-3b9d-4dd5-a3fb-cbcc78a97c3b",
- "exercise_base": 379
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 212,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "tuckerm",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Grip the pull-down bar with your palms facing you and your hands closer than shoulder-width apart. Lean back slightly and keep your back straight. Pull the bar down towards your chest, pulling your shoulders back slightly at the end of the motion.
",
- "name": "Underhand Lat Pull Down",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:28.611Z",
- "language": 2,
- "uuid": "bf618c32-b4b1-4bbb-a74f-73485e4143ed",
- "exercise_base": 684
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 213,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "tuckerm",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Grip the pull-down bar with your hands closer than shoulder width apart, with your palms facing away from you. Lean back slightly. Pull the bar down towards your chest, keeping your elbows close to your sides as you come down. Pull your shoulders back at the end of the motion.
",
- "name": "Close-grip Lat Pull Down",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:41.610Z",
- "language": 2,
- "uuid": "42b092ec-80b1-4471-90d1-e462a65ab18c",
- "exercise_base": 158
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 214,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "tuckerm",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Adjust seat height so that the handles are at the bottom of your pectorals or just below.
",
- "name": "Leverage Machine Iso Row",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:23.268Z",
- "language": 2,
- "uuid": "212e98e1-3917-422c-a030-8b312e6b1812",
- "exercise_base": 380
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 215,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "tuckerm",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Use the rope attachment on a high pulley. Grasp the two ends of the rope with your arms straight out in front of you. Pull your hands down towards your hips, while keeping your arms straight, then raise them back up to the starting position.
",
- "name": "Straight-arm Pull Down (rope Attachment)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:22.878Z",
- "language": 2,
- "uuid": "dc53ad5b-bd04-46d0-9499-28e9965f0e6d",
- "exercise_base": 629
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 216,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "tuckerm",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Use the straight bar attachment on a high pulley. Grasp the two ends of the bar with your palms facing downward and your arms straight out in front of you. Pull your hands down towards your hips, while keeping your arms straight, then raise them back up to the starting position.
",
- "name": "Straight-arm Pull Down (bar Attachment)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:19.168Z",
- "language": 2,
- "uuid": "034a4dcd-d085-43fa-a2b5-6d54b444ac20",
- "exercise_base": 628
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 218,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "tuckerm",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Perform a standard bench press on the smith machine, but have your hands on the bar about shoulder width apart, and keep your elbows close to your body.
",
- "name": "Smith Machine Close-grip Bench Press",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:57.262Z",
- "language": 2,
- "uuid": "9d1c13b0-2e9b-4585-b1d7-fc48ba4c692f",
- "exercise_base": 598
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 221,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Marius",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Eine Gewichtscheibe mit gestreckten Armen von der H\u00f6he der Oberschenkel bis kurz \u00fcber den Kopf heben. Arme nicht in die Senkrechte bringen, damit der Muskel unter Anspannung bleibt.
",
- "name": "Frontheben Mit Scheibe",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:05.918Z",
- "language": 1,
- "uuid": "61deb9d0-ec4c-4fe3-8cc4-c276116b4b95",
- "exercise_base": 254
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 225,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "powerade69",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\n- Sie Liegen auf einer Bank, die F\u00fc\u00dfe stehen am Boden, die Arme sind nach oben gesteckt.
\n- Beide H\u00e4nde halten eine Kurzhantel so, dass die Scheibe auf den Handfl\u00e4chen liegt, Daumen und Zeigefinger umschlie\u00dfen den Griff der Hantel
\n
\n\n- beim Einatmen die Hantel hinter den Kopf sinken lassen und dabei leicht die Ellbogen beugen
\n
\n\n- beim Zur\u00fcckkehren in die Ausgangsposition ausatmen
\n
",
- "name": "Pull-Over KH",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:00.839Z",
- "language": 1,
- "uuid": "82de8ce3-8ea4-4154-8119-dd37cb5cdec5",
- "exercise_base": 161
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 226,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "tuckerm",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\n- Sie stehen mit leicht gegr\u00e4tschten Beinen vor dem Ger\u00e4t und umfassen die Stange in Schulterbreite von oben, die Arme sind getreckt.
\n- beim Einatmen die Stange bis zu den Oberschenkeln f\u00fchren, wobei die Arme gesteckt bleiben (die Ellbogen k\u00f6nnen ganz leicht gebeugt sein)
\n- Dabei halten Sie den R\u00fccken gerade und spannen die Bauchmuskeln an.
\n- Am Ende der Bewegung ausatmen
\n
",
- "name": "Lat-Zug am Seil",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:22.447Z",
- "language": 1,
- "uuid": "0fdc6c45-5212-413a-8a6d-058675afab3b",
- "exercise_base": 629
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 227,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "trzr23",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Very common shoulder exercise.
\n\u00a0
\nAs shown here:\u00a0https://www.youtube.com/watch?v=vj2w851ZHRM
",
- "name": "Arnold Shoulder Press",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:18.761Z",
- "language": 2,
- "uuid": "53ca25b3-61d9-4f72-bfdb-492b83484ff5",
- "exercise_base": 20
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 228,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "trzr23",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Zwei Kurzhanteln mit den Handfl\u00e4chen nach innen vor der Brust halten, Ellbogen unterhalb der Handgelenke.
\nEllbogen nach au\u00dfen bringen und Hanteln \u00fcber den Kopf heben. Drehung kommt aus dem Ellbogen, nicht aus den Armen!
\nWenn die Arme durchgestreckt sind, die gleiche Bewegung r\u00fcckw\u00e4rts ausf\u00fchren.
",
- "name": "Arnold Press",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:17.572Z",
- "language": 1,
- "uuid": "880bff63-6798-4ffc-a818-b2a1ccfec0f7",
- "exercise_base": 20
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 230,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Bret Contreras",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Lege dich auf die Matte, die Arme sind ausgestreckt und bilden einen rechten Winkel mit dem K\u00f6rper. Bringe mit etwas Schwung die Beine in eine senkrechte Position. Hebe nun mit einer kontrollierten Bewegung den Becken etwa 5 cm. hoch. und bringe ihn langsam wieder runter. Ohne Pausen wird die Bewegung wiederholt.
",
- "name": "Beckenheben",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:36.163Z",
- "language": 1,
- "uuid": "981ef1f0-414a-478b-bc1b-9c6afa45bc77",
- "exercise_base": 294
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 232,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "http://www.bodybuilding.com/",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Stelle dich auf einer Bank, wie beim einarmigen KH-rudern: ein Knie und eine Hand auf die Bank, das andere Bein ist auf dem Boden und gibt Halt. Nehme die KH, der Vorderarm macht einen rechten Winkel und zeigt nach unten. Ohne die Ellenbogen zu bewegen, bringe das Gewicht hoch.
",
- "name": "Kick-Backs",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:19.542Z",
- "language": 1,
- "uuid": "ebe60386-bf33-4f50-87a6-d44c5f454158",
- "exercise_base": 655
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 233,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Manu, wikipedia",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "To execute the exercise, the lifter stands with their feet shoulder width apart and weights or resistance handles held by their side with a pronated (overhand) grip.
\nThe movement is to bring the arms up in front of the body to eye level and with only a slight bend in the elbow. This isolates the anterior deltoid muscle (front of the shoulder) and uses the anterior deltoid to lift the weight.
\nWhen lifting it is important to keep the body still so the anterior deltoid is fully utilised; if the weight cannot be lifted by standing still then it is too heavy and a lower weight is needed. It is important to keep a slight bend in the elbow when lifting as keeping the elbow locked will add stress to the elbow joint and could cause injury.
\nA neutral grip, similar to that used in the hammer curl, can also be used. With this variation the weight is again raised to eye level, but out to a 45 degree angle from the front of the body. This may be beneficial for those with shoulder injuries, particularly those related to the rotator cuff.
",
- "name": "Front Raises",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:12.514Z",
- "language": 2,
- "uuid": "a87de062-2101-4dc4-adda-328b4c722c6d",
- "exercise_base": 256
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 236,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u0437\u0430\u043d\u044f\u0442\u0438\u0435 \u043d\u0430 \u0432\u0435\u043b\u043e\u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440\u0435
",
- "name": "\u0412\u0435\u043b\u043e\u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:02.141Z",
- "language": 5,
- "uuid": "206fe75c-ede9-4a80-b050-9ec62c5759e3",
- "exercise_base": 177
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 237,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "YYCfit",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Seated on a bench bWith the dumbbells on the floor bend over at 45 Degrees and then slowly raise each dumbbell to shoulder height and hold for a couple seconds before lowering to the starting position.\u00a0
\n\u00a0
",
- "name": "Rear Delt Raises",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:19.794Z",
- "language": 2,
- "uuid": "69f271a6-5408-49d9-8a3a-1f6088835f30",
- "exercise_base": 487
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 238,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "YYCfit / BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Get into a position on the floor supporting your weight on your forearms and toes. Arms are bent and directly below the shoulder.
\nKeep your body straight at all times and hold this position as long as possible. To increase difficulty an arm or leg can be raised while performing this exercise.
",
- "name": "Plank",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:42:39.350Z",
- "language": 2,
- "uuid": "7729ffe5-a896-4deb-80e0-f4e6163c0c09",
- "exercise_base": 458
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 239,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "GiglioRosso",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Zielmuskeln: Schr\u00e4ger Bauchmuskel
\nUnterst\u00fctzende Muskulatur: Gerader Bauchmuskel
\n\u00a0
",
- "name": "Seitliches Oberk\u00f6rperbeugen Mit KH",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:56.320Z",
- "language": 1,
- "uuid": "a2ac7d09-20f1-4c52-a5de-381882088803",
- "exercise_base": 577
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 240,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "klabautermann",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Zielmuskeln: Schr\u00e4ger Bauchmuskel
\nUnterst\u00fctzende Muskulatur: Gerader Bauchmuskel
\nErforderliches Equipment: Roman Chair
\n\n- Gerader K\u00f6rper in der Ausgangsposition
\n- Oberk\u00f6rper in Richtung Boden beugen
\n- Wenn der Oberk\u00f6rper ungef\u00e4hr parallel zum Boden ist, mit der Aufw\u00e4rtsbewegung beginnen
\n- H\u00e4nde wahlweise hinter dem Kopf oder vor der Brust
\n
",
- "name": "Seitliches Oberk\u00f6rperbeugen am Ger\u00e4t",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:18.641Z",
- "language": 1,
- "uuid": "0f464c32-90c5-4698-8f97-eae0ae663a74",
- "exercise_base": 556
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 241,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\n- \u00dcbung kann im Sitzen oder im Stehen ausgef\u00fchrt werden
\n- R\u00fccken durchgestreckt, Blick geradeaus, unteren R\u00fccken und Bauchmuskulatur anspannen
\n- Ellenbogen nicht zu weit absenken, idealerweise bis maximal zur Schulterh\u00f6he
\n
",
- "name": "Schulterdr\u00fccken KH",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:39.914Z",
- "language": 1,
- "uuid": "0d4390ea-51dc-42dc-94af-ba0e94a73484",
- "exercise_base": 567
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 242,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "ExRx",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sitz auf einer ca. 45\u00b0 nach hinten geneigten Schr\u00e4gbank; Oberk\u00f6rper und Kopf an die R\u00fcckenlehne angelehnt.
\nRumpfmuskulatur anspannen, R\u00fccken bleibt gerade, Blick geradeaus.
\nDie Kurzhanteln werden jeweils im neutralen Hammergriff gefasst (Handinnenfl\u00e4chen zeigen zueinander). Die Arme h\u00e4ngen, leicht gebeugt, seitlich herab. Durch die Neigung der R\u00fcckenlehne befinden sich die leicht gebeugten Arme hinter der K\u00f6rperachse.
\nHandgelenke in Verl\u00e4ngerung des Unterarms.
\nBeugen und Strecken im Ellbogengelenk in einer gleichm\u00e4\u00dfigen, parallelen Bewegung nah am K\u00f6rper vorbei; Dabei zeigt der Oberarm weiter nahezu unver\u00e4ndert senkrecht nach unten.
\nDie Unterarme w\u00e4hrend der Beugephase entweder ausw\u00e4rts drehen (Supination), so dass in der Endposition die Handinnenfl\u00e4che zum K\u00f6rper hin zeigt bzw. die Kurzhantel im Untergriff gehalten wird oder ohne Ausw\u00e4rtsdrehung der Unterarme beugen, so dass in der Endposition der Daumen zum K\u00f6rper zeigt bzw. die Kurzhantel im neutralen Hammergriff gehalten wird.
\nDie Arme weder maximal beugen noch ganz durchstrecken.
\nBei der Spuinationsvariante werden die Unterarme in der Abw\u00e4rtsbewegung wieder nac innen zur\u00fcckgedreht.
\nRichtige Atmung: Beim Beugen ausatmen, beim Strecken einatmen.
",
- "name": "Bizeps KH-Curls Schr\u00e4gbank",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:48.462Z",
- "language": 1,
- "uuid": "0842e81e-7b90-4d68-8e6b-e9a7c0186b54",
- "exercise_base": 204
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 243,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "tuckerm",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Aufrechte Sitzposition
\nOberk\u00f6rper leicht nach hinten beugen
\nStange im Obergriff fassen
\nStange vor dem Kopf nach unten zum Brustbein ziehen
\nStange zur\u00fcckf\u00fchren, bis Ellenbogen leicht gebeugt
",
- "name": "Latzug Breit",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:27.042Z",
- "language": 1,
- "uuid": "705adbb9-0f94-4943-9247-64c555c352ca",
- "exercise_base": 723
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 244,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "tuckerm",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "K\u00f6rper leicht nach hinten geneigt
\nkein Hohlkreuz
\nRumpfmuskulatur angespannt
\nschulterbreiter Untergriff
\nStange vor dem Kopf auf Brust herunterziehen
\nEllenbogen m\u00f6glichst eng am K\u00f6rper
\nStange soweit zur\u00fcck, dass Ellenbogen leicht gebeugt
",
- "name": "Latzug Eng",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:42.583Z",
- "language": 1,
- "uuid": "3e7413d3-3105-49da-91cd-b136d63c395b",
- "exercise_base": 158
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 245,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "beim Einatmen den Haltegriff zum Schwertfortsatz des Brustbeins f\u00fchren. w\u00e4hrend der R\u00fccken aufgerichtet und die Ellbogen so weit wie m\u00f6glich nach hinten gezogen werden
",
- "name": "Rudern Sitzend, Eng",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:03.715Z",
- "language": 1,
- "uuid": "788ef0a5-492f-48a7-87dc-b15dda185bb8",
- "exercise_base": 512
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 249,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "J120290,cerin",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Hold the kettlebell securely in both hands. Keep your back flat throughout the move, avoiding any rounding of the spine.Keeping your knees \"soft\", hinge your hips backwards, letting the kettlebell swing between your knees.
\nYou want to bend from the hips as far as you can without letting your back round forwards. Then, snap your hips forwards quickly and standing up straight, locking your body in an upright posture.
\nThe speed you do this will cause your arms and the kettlebell to swing up in front of you. Don't try to lift the kettlebell with your arms. The snapping forwards of your hips will cause the kettlebell to swing forwards through momentum. Depending on the weight of the kettlebell and the speed of your hip movement, your arms will swing up to about shoulder height. At the top of this swing, let your hips hinge backwards again as the kettlebell swings back down to between your legs and the start of the next repetition.
",
- "name": "Kettlebell Swings",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:21.087Z",
- "language": 2,
- "uuid": "9d1b45e0-0689-411d-915b-5c5e3452e2b0",
- "exercise_base": 331
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 255,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BeLikeWater",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Interval Sprints
\n20 sec Belastung
\n30 sec Regen.
",
- "name": "HIIT",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:17.170Z",
- "language": 1,
- "uuid": "5ba12913-759c-4343-aa26-ddd9b64875d4",
- "exercise_base": 529
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 256,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "mbozi1",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "On an SZ-bar grip your hands on the outside of each bend and stand with your arms straight down, palms facing your legs. Pull the bar (bending your arms at the elbow) to your chest, and the push the bar above your head (arms as straight as possible). Return the bar to your chest by dropping your arms at the elbows. Return the bar to it's origional position (stand with your arms straight down, palms facing your legs.)
",
- "name": "Military Press mit SZ-Bar",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:25.156Z",
- "language": 2,
- "uuid": "8aadcd68-f085-44a0-a897-8b6ecf827ed0",
- "exercise_base": 418
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 258,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "http://www.carinatum.com/",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Exercise for upper external oblique muscles
",
- "name": "Upper External Oblique",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:35.489Z",
- "language": 2,
- "uuid": "deb02a12-37ce-43d6-b3f2-c77ed2b4259f",
- "exercise_base": 688
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 259,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "andikeller",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Auf Rolle liegend
",
- "name": "Bauch Stabilisation",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2024-01-02T16:33:02.455Z",
- "language": 1,
- "uuid": "c659577f-d9de-4e39-bcd1-1b0bf1f62d11",
- "exercise_base": 56
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 260,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "aszc",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "With your feet raised approximately 30cm on a platform, align your shoulders, elbows and hands, then perform regular pushups. This emphasises the clavicular fibers of the pectoralis major.
",
- "name": "Decline Pushups",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:38.242Z",
- "language": 2,
- "uuid": "36ef5f12-6f77-4754-a926-39915e4b57a5",
- "exercise_base": 188
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 261,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Papazit",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u0411\u0435\u0433 \u043f\u0440\u0435\u0434\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u0435\u0442 \u0445\u043e\u0440\u043e\u0448\u0438\u0435 \u0443\u0441\u043b\u043e\u0432\u0438\u044f \u0432 \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435 \u0430\u044d\u0440\u043e\u0431\u043d\u043e\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438, \u043a\u043e\u0442\u043e\u0440\u0430\u044f \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u0435\u0442 \u043f\u043e\u0440\u043e\u0433 \u0432\u044b\u043d\u043e\u0441\u043b\u0438\u0432\u043e\u0441\u0442\u0438, \u043f\u043e\u043b\u043e\u0436\u0438\u0442\u0435\u043b\u044c\u043d\u043e \u0432\u043b\u0438\u044f\u0435\u0442 \u043d\u0430 \u0441\u0435\u0440\u0434\u0435\u0447\u043d\u043e-\u0441\u043e\u0441\u0443\u0434\u0438\u0441\u0442\u0443\u044e \u0441\u0438\u0441\u0442\u0435\u043c\u0443, \u043f\u043e\u0432\u044b\u0448\u0430\u0435\u0442 \u043e\u0431\u043c\u0435\u043d \u0432\u0435\u0449\u0435\u0441\u0442\u0432 \u0432 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0435 \u0438, \u0442\u0430\u043a\u0438\u043c \u043e\u0431\u0440\u0430\u0437\u043e\u043c, \u043f\u043e\u043c\u043e\u0433\u0430\u0435\u0442 \u043e\u0441\u0443\u0449\u0435\u0441\u0442\u0432\u043b\u044f\u0442\u044c \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u044c \u0437\u0430 \u0432\u0435\u0441\u043e\u043c \u0442\u0435\u043b\u0430. \u0411\u0435\u0433 \u043f\u043e\u0437\u0438\u0442\u0438\u0432\u043d\u043e \u0432\u043b\u0438\u044f\u0435\u0442 \u043d\u0430 \u0438\u043c\u043c\u0443\u043d\u043d\u0443\u044e \u0441\u0438\u0441\u0442\u0435\u043c\u0443 \u0438 \u0443\u043b\u0443\u0447\u0448\u0430\u0435\u0442 \u0442\u043e\u043d\u0443\u0441 \u043a\u043e\u0436\u0438. \u0423\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0430\u0442\u0443\u0440\u044b \u043d\u043e\u0433 \u0438 \u0443\u043b\u0443\u0447\u0448\u0435\u043d\u0438\u0435 \u043e\u0431\u043c\u0435\u043d\u0430 \u0432\u0435\u0449\u0435\u0441\u0442\u0432 \u043f\u043e\u043c\u043e\u0433\u0430\u0435\u0442 \u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0442\u0438\u0442\u044c \u0438 \u0443\u0441\u0442\u0440\u0430\u043d\u0438\u0442\u044c \u0446\u0435\u043b\u043b\u044e\u043b\u0438\u0442.
\nhttps://ru.wikipedia.org/wiki/%D0%91%D0%B5%D0%B3
",
- "name": "\u0411\u0435\u0433",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:22.985Z",
- "language": 5,
- "uuid": "c59e493d-4331-4a86-b16f-9b399996ecd5",
- "exercise_base": 319
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 263,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "MaddieBeasley",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Crunches on roman chair
",
- "name": "Roman Chair",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:15.218Z",
- "language": 2,
- "uuid": "9f622058-85a4-4272-ad99-e5696e772137",
- "exercise_base": 505
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 265,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "lauroernesto",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Steps:
\n\n- Start off placing an extension band around a post or in a secure position where it will not release and is at elbow level.
\n- Position yourself to the side of the band and with your hand that is opposite of the band, reach out and grab the handle.
\n- Bring the band to your chest keeping your elbow bent in a 90 degree angle then slowly rotate your arm in a backhand motion so that the band externally rotates out
\n- Continue out as far as possible so that you feel a stretch in your shoulders, hold for a count and then return back to the starting position.
\n- Repeat for as many reps and sets as desired.
\n
",
- "name": "Cable External Rotation",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:43.754Z",
- "language": 2,
- "uuid": "a7e15f4f-a7e6-4c0c-9bcb-ef3de90201aa",
- "exercise_base": 142
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 266,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Schulterdr\u00fccken im Sitzen mit der Langhantel
",
- "name": "Schulterdr\u00fccken LH",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:46.087Z",
- "language": 1,
- "uuid": "197600e7-9bb2-448c-baca-244d679e7b07",
- "exercise_base": 566
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 268,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "lakerbeezel",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Bend over slightly while holding two dumbbells.\u00a0 Pull the dumbbells up to your chest, keeping your elbows as high as you can.
",
- "name": "Bent High Pulls",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:35.110Z",
- "language": 2,
- "uuid": "34ce7ec5-12a1-4bf8-b4f1-94544c3f1cfc",
- "exercise_base": 79
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 269,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "foguinho.peruca",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Run on a treadmill
",
- "name": "Run - Treadmill",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:47.289Z",
- "language": 2,
- "uuid": "51d56238-31a1-4e5a-b747-da30eece4871",
- "exercise_base": 530
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 270,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Mens Fitness",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Lower the bar to your chest and pause (but do not rest) there for 2 seconds. Press back up. use the same weight you would on bench press, but perform only single reps. Total the number of reps you did in one set of bench press (if you did 3 sets of 8 do 8 sinlge pause bench reps.
",
- "name": "Pause Bench",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:56.661Z",
- "language": 2,
- "uuid": "625aefd5-7ba2-40e9-bdc3-7d3ab1bcf3b8",
- "exercise_base": 445
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 271,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Mens Fitness",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Stand with your feet at hip width and your shins against the bar. Grasp the bar at double shoulder width and, keeping your lower back flat, drive your heels into the floor to begin lifting the bar. When it's above your knees, explosively extend your hips and shrug your shoulders. Let the momentum carry the weight overhead.
",
- "name": "Snach",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:56.648Z",
- "language": 2,
- "uuid": "3490d1c7-c9ce-4a08-acd3-e0bdada71c37",
- "exercise_base": 599
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 274,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "tuninx",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Position one dumbbell over head with both hands under inner plate (heart shaped grip).
\nWith elbows over head, lower forearm behind upper arm by flexing elbows. Flex wrists at bottom to avoid hitting dumbbell on back of neck. Raise dumbbell over head by extending elbows while hyperextending wrists. Return and repeat.
",
- "name": "Dumbbell Triceps Extension",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:50.066Z",
- "language": 2,
- "uuid": "3f7b893e-a089-450f-b8cc-ec3ec17d3bf3",
- "exercise_base": 211
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 275,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "http://www.exrx.net/WeightExercises/Brachialis/DBC",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sit on bench. Grasp dumbbell between feet. Place back of upper arm to inner thigh. Lean into leg to raise elbow slightly.
",
- "name": "Dumbbell Concentration Curl",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:43.848Z",
- "language": 2,
- "uuid": "dfa090e4-77ae-40ed-86c0-4696fe93dcf1",
- "exercise_base": 202
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 278,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "GiglioRosso",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "AKA dumbbell side bends. Stand in line with the hips with slightly bent knees, maintain the natural curvature of the spine, hand stretched by the body, grip the barbell with one hand. \u00a0Make slow and controlled torso side flexions till you reach the angle of approximately 45\u00b0.
",
- "name": "Side Dumbbell Trunk Flexion",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:56.514Z",
- "language": 2,
- "uuid": "0203c27e-e3f0-4ae2-b5c3-f11c45336f54",
- "exercise_base": 577
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 279,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "http://www.bodybuilding.com/",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\n- Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
\n- Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
\n- After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
\n- Repeat the movement for the prescribed amount of repetitions.
\n
\nVariations: This exercise can be executed also one arm at a time much like the one arm rows are performed.
\nAlso, if you like the one arm variety, you can use a low pulley handle instead of a dumbbell for better peak contraction. In this case, the palms should be facing up (supinated grip) as opposed to the torso (neutral grip).
",
- "name": "Tricep Dumbbell Kickback",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:20.405Z",
- "language": 2,
- "uuid": "88568115-5e88-4afc-b005-e2f7d453ac13",
- "exercise_base": 655
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 280,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "robhoyt",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ausgangspostion im Hang, die Beine sind angebhoben (Oberschenkel-Rumpf-Winkel 90\u00b0)
\nVon hier aus kleine Hebebewegungen ausf\u00fchren, die H\u00fcftgelenke bleiben in der Endposition gebeugt (90\u00b0)
",
- "name": "Beinheben im Hang",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:07.560Z",
- "language": 1,
- "uuid": "b85a9224-a562-4924-a0f1-5ead09943c75",
- "exercise_base": 283
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 281,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "bizyguy",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Hold the L position for as long as possible
",
- "name": "L Hold",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:55.391Z",
- "language": 2,
- "uuid": "e1881607-9418-4bcc-8c69-2301a579637e",
- "exercise_base": 382
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 282,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "burenl",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Im Sitzen Unterarme auf die Oberschenkel, Handr\u00fccken nach oben (Obergriff) und dann Kurzhanteln nach oben bewegen.
",
- "name": "Handgelenkstreckung",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:44.204Z",
- "language": 1,
- "uuid": "5afb7241-2eb9-4c9e-aa8f-b0b9bc8a0797",
- "exercise_base": 51
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 289,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "GrosseHund",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Grab dumbbells and extend arms to side and hold as long as you can
",
- "name": "Axe Hold",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2024-01-02T16:33:01.684Z",
- "language": 2,
- "uuid": "6add5973-86d0-4543-928a-6bb8b3f34efc",
- "exercise_base": 31
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 291,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "GrosseHund",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Grab two cables stand in the middle so both have tension and hold
",
- "name": "Hercules Pillars",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:35.079Z",
- "language": 2,
- "uuid": "3329b890-685a-475d-b8e5-42362711b445",
- "exercise_base": 284
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 293,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "intelman",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ride a Stationary Bike with various\u00a0tensions.
",
- "name": "Stationary Bike",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:23.316Z",
- "language": 2,
- "uuid": "a35655c8-6b2a-4606-b1d6-b57425986e2e",
- "exercise_base": 624
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 295,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "notdefine",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Liegest\u00fctze mit H\u00e4nden zusammen. Die H\u00e4nde werden so nebeneinander gelegt, das Daumen und Zeigefinger eine Raute (Diamant) bilden
",
- "name": "Liegest\u00fczten Diamond",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:26.885Z",
- "language": 1,
- "uuid": "ec1db965-6315-438c-84dd-d52677e65c62",
- "exercise_base": 386
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 296,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "OGhTebfCxhexZXuf35mUxV9C--A",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "5 Sekunden parallel zum Boden mit den Oberschenkeln. Dann hoch springen und in Anfangsphase begeben. Arme verschr\u00e4nkt hinter dem Kopf die ganze Zeit.
",
- "name": "Tiefe Hockspr\u00fcnge",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:32.788Z",
- "language": 1,
- "uuid": "032a38cf-b15a-4761-b684-577e41893f54",
- "exercise_base": 614
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 297,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "McMarcel13",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Wenn man m\u00f6chte mit extra Gewicht
",
- "name": "Wadenheben, Einbenig",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:32.751Z",
- "language": 1,
- "uuid": "8e65edc1-9693-4364-ade6-6dd863b22307",
- "exercise_base": 702
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 298,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "ExRx",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "With elbows back to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
",
- "name": "Dumbbell Incline Curl",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:49.357Z",
- "language": 2,
- "uuid": "fa56d30a-7a8f-4084-aa68-46bd52f97959",
- "exercise_base": 204
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 300,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "ataraxie67",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Grasp dumbbell with both hands at the sides of the upper plates. Hold dumbbell in front of chest, close to torso. Place feet about shoulderwide apart, keep knees slightly bent.
\nSquat down until thighs are parallel to floor. Keep back straight, bend and move hips backward to keep knees above feet. Return, keep knees slightly flexed. Repeat.
\nKeep bodyweight on heels and look ahead or slightly above to keep back straight.
",
- "name": "Dumbbell Goblet Squat",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:30.853Z",
- "language": 2,
- "uuid": "2120f390-4a5f-41bc-9139-045581a3a245",
- "exercise_base": 203
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 302,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "nate303303",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "-start in push up position
\n-lean the body weight to the right side, and complete a push up with the chest over the right hand
\n-come back to the centered position
\n-on rep 2, lean to the left side
",
- "name": "Side to Side Push Ups",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:57.011Z",
- "language": 2,
- "uuid": "fc63159a-3939-426c-b236-d4b39adbf28c",
- "exercise_base": 583
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 303,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "nate303303",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "-Laying on the back, lift your straightened legs from the ground at a 45 degree angle.\u00a0
\n-As your Left foot travels downward and nearly touches the floor, your Right foot should seek to reach a 90 degree angle, or as close to one as possible.
\n-Bring your R foot down until it nearly touches the floor, and bring your L foot upwards.\u00a0 Maintain leg rigidity throughout the exercise.\u00a0 Your head should stay off the ground, supported by tightened upper abdominals.
\n-(L up R down, L down R up, x2)\u00a0 ^v, v^, ^v, v^ = 1 rep
\n-Primarily works the Rectus Abdominus, the hip flexors and the lower back. Secondarily works the Obliques.\u00a0 Emphasis placed on the lower quadrant of the abs.
\n\u00a0
",
- "name": "Flutter Kicks",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:03.957Z",
- "language": 2,
- "uuid": "ce37341b-379c-4611-ac9f-830c6c3c397a",
- "exercise_base": 235
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 304,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "nate303303",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "-Start with legs slightly wider than shoulder width
\n-Drop into a bodyweight squat
\n-As you hit the bottom of the squat, explode upwards into a jump while simultaneously tucking your knees into your chest midflight.\u00a0 Remain tucked until the apex of your jump.
\n-Land on both feet, making sure your knees are not locked so as to avoid excessive strain upon your joints.\u00a0 Collect yourself into the next rep as quickly but under control as possible.
",
- "name": "High Knee Jumps",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:21.701Z",
- "language": 2,
- "uuid": "d79e7078-0dd3-4b49-8947-731e6aaa1de0",
- "exercise_base": 285
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 306,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "nate303303",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "-(1) Perform a lateral raise, pausing at the top of the lift (2).
\n-Instead of lowering the weight, bring it to the front of your body so that you appear to be at the top position of a front raise.\u00a0 You will do this by using a Pec Fly motion, maintaining straight arms. (3)
\n-Now lower the weight to your quadriceps, or, in other words, lower the dumbbells as though you are completing a Front Raise repetition. (4)
\n-Reverse the motion:\u00a0 Perform a front raise (5), at the apex of the lift use a Reverse Fly motion to position the weights at the top of a Lateral Raise (6), and finally, lower the weights until your palms are essentially touching the sides of your thighs (7).\u00a0 THIS IS ONE REP.
\n(1) l\u00a0 front view \u00a0(2) -l-\u00a0 FV \u00a0\u00a0 (3) l-\u00a0 side view \u00a0 (4) l\u00a0 SV/FV \u00a0 (5) l-\u00a0 SV \u00a0 (6) -l- \u00a0FV \u00a0\u00a0 (7)\u00a0 l\u00a0 FV/SV
",
- "name": "Lateral-to-Front Raises",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:11.569Z",
- "language": 2,
- "uuid": "aba7ba7a-6ff0-47d4-ab66-8952e21e38c5",
- "exercise_base": 351
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 307,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "nate303303",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "-Rest your weight on your palms and the balls of your feet, not dissimilar to normal pushup position
\n-Move by stepping with your R palm and L foot, then your L palm and R foot.\u00a0 Basically, walk like a lumbering bear.
\n-Move as fast as you can.\u00a0 Measure your reps/sets in either distance (i.e. 40 yards) or time (i.e. 45 seconds)
\n-Works your Pecs, Deltoids, Triceps, Traps, Lats, Abs and Lower Back, Hip Flexors, Quads, Glutes and Calves
",
- "name": "Bear Walk",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:27.227Z",
- "language": 2,
- "uuid": "1b8b1657-40fd-4e3b-97b7-1c79b1079f8e",
- "exercise_base": 57
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 308,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "nate303303",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Put\u00a0 the balls of your feet on an extended leg press pad.\u00a0 Use your calves to press the weight by flexing your feet/toes into a pointed position, and releasing back into a relaxed position.
\nThis exercise builds mass and strength in the Gastrocnemius and Soleus muscles as well, if not better, than any calf exercise.
",
- "name": "Calf Press Using Leg Press Machine",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:44.445Z",
- "language": 2,
- "uuid": "074530d6-801a-404b-b3b7-adc207be69be",
- "exercise_base": 146
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 310,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Robertcoop",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Seated trunk rotation with cable
",
- "name": "Trunk Rotation With Cable",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:35.558Z",
- "language": 2,
- "uuid": "e17db782-6e28-48ef-9324-4c01672ffc54",
- "exercise_base": 672
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 311,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "koreyhinton",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Feet apart at shoulder width. Nice and Slow!
",
- "name": "Upright Row w/ Dumbbells",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:28.859Z",
- "language": 2,
- "uuid": "97d7eba2-681f-4b14-8e78-7d9b5865d336",
- "exercise_base": 694
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 312,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Trix",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "This is an excercise for problems with the levator muscles. Primary\u00a0\u00a0Infraspinatus, secondary Teres Minor.
\nLying on side. Keep elbow on waist and in 90 dgr angle. Rotate towards stomach. Add weight as fit.
",
- "name": "Lying Rotator Cuff Exercise",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:41.845Z",
- "language": 2,
- "uuid": "5708d3c5-0016-446b-b3f4-54b2120e8297",
- "exercise_base": 406
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 317,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "vince63",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "chrome Hand Flex Grip to build up forearms muscles
",
- "name": "Hand Grip",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:30.018Z",
- "language": 2,
- "uuid": "1ec5352f-41da-408b-8e6c-3fef79475847",
- "exercise_base": 279
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 318,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "dookie1481",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Starting on back, move to the standing position with dumbbell in one hand. \u00a0Switch hands between reps.
",
- "name": "Turkish Get-Up",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:26.259Z",
- "language": 2,
- "uuid": "bd07fc6b-db86-4139-b6de-e328cea0f694",
- "exercise_base": 675
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 321,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "jigglychipmunk",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "box step ups w/ barbell and 45's on each side
",
- "name": "Weighted Step-ups",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:35.255Z",
- "language": 2,
- "uuid": "1076ed41-6f7c-46c9-a28f-ab13fc1ab92c",
- "exercise_base": 722
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 325,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "http://www.bodybuilding.com/",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Works your obliques and helps stabilize your spine. Lie on your side and support your body between your forearm and knee to your feet.
",
- "name": "Side Plank",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:14.585Z",
- "language": 2,
- "uuid": "a36f852f-a29f-4f93-81b6-1012047ac1ee",
- "exercise_base": 580
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 326,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "http://www.realsimple.com/health/fitness-exercise/",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "(A) Get in high plank position on your hands and toes.(B) Shift your weight to your left hand as you turn your body to the right; bend your right leg behind you and extend your right arm up. Return to the center and repeat on the opposite side. Continue, alternating sides.Make it easier:\u00a0Don\u2019t raise your arm after you bend your leg behind you.Make it harder:\u00a0Balance with your arm and leg extended for two counts.
",
- "name": "Full Sit Outs",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:45.056Z",
- "language": 2,
- "uuid": "bf9e572d-d138-43e9-a486-a5c6ad9033f8",
- "exercise_base": 260
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 328,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "MrSteele",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Deadlift with short (less than one 1min) rest between sets.
",
- "name": "Speed Deadlift",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:32.515Z",
- "language": 2,
- "uuid": "273f9563-948a-44c8-9353-b7213703f502",
- "exercise_base": 604
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 329,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "oboema",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "You sit at the bench press device, back slightly tilted to the back. The bar should be about 20 cm in front of you. Then you push the bar and take it back again, as you would with a bench press.
\nIn this position you strain your chest muscles a lot less, which is nice if you want to train, but your chest hasn't recovered yet.
\nHere's a link to a girl on a machine specialized for this exercise, to give a better description than my failing words above.
\nhttp://www.schnell-online.de/db_imgs/products/img/t-80400.jpg
",
- "name": "Diagonal Shoulder Press",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:30.795Z",
- "language": 2,
- "uuid": "ee291ad5-2064-4d0a-b252-c715f362e035",
- "exercise_base": 193
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 330,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "baldurmen",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Lay flat on your stomach with your arms extended in front of you on the ground as your legs are lying flat. Lift both your arms and legs at the same time, as if you were flying, and contract the lower back. Make sure that you are breathing and, depending on your fitness level, hold the movement for at least two to five seconds per repetition.
",
- "name": "Superman",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:23.975Z",
- "language": 2,
- "uuid": "6572a8e9-083c-4622-8f0c-6107a013a490",
- "exercise_base": 636
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 338,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "cal.zabel",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Assume push-up position, with hands slightly wider than\u00a0shoulder width.
\nShift body weight as far as possible to one side,\u00a0allowing the elbow on that side to flex.\u00a0
\nReverse the motion, moving completely over to the other side.
\nReturn to the starting position, and repeat for the desired number of repetitions.
",
- "name": "Isometric Wipers",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:09.601Z",
- "language": 2,
- "uuid": "20b88059-3958-4184-9134-b48656ad868d",
- "exercise_base": 314
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 339,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "cal.zabel",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\n- Attach a single handle to a low cable.
\n- After selecting the correct weight, stand a couple feet back with a wide-split stance. Your arm should be extended and your shoulder forward. This will be your starting position.
\n- Perform the movement by retracting the shoulder and flexing the elbow. As you pull, supinate the wrist, turning the palm upward as you go.
\n- After a brief pause, return to the starting position.
\n
",
- "name": "Shotgun Row",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:32.240Z",
- "language": 2,
- "uuid": "b6492677-07df-4399-bc90-20b58e4dba35",
- "exercise_base": 562
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 340,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "cal.zabel",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\n- Using a neutral grip, lean into an incline bench.
\n- Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
\n- Retract the shoulder blades and flex the elbows to row the dumbbells to your side.
\n- Pause at the top of the motion, and then return to the starting position.
\n
",
- "name": "Incline Dumbbell Row",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:40.025Z",
- "language": 2,
- "uuid": "fbbebbfc-a5b2-4573-8914-147ff60cb7c5",
- "exercise_base": 310
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 341,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "cal.zabel",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\n- Assume a plank position on the ground. You should be supporting your bodyweight on your toes and forearms, keeping your torso straight. Your forearms should be shoulder-width apart. This will be your starting position.
\n- Pressing your palms firmly into the ground, extend through the elbows to raise your body from the ground. Keep your torso rigid as you perform the movement.
\n- Slowly lower your forearms back to the ground by allowing the elbows to flex.
\n- Repeat as needed.
\n
",
- "name": "Body-Ups",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:34:24.160Z",
- "language": 2,
- "uuid": "4e15a410-5530-4b86-964f-8af26e118e2b",
- "exercise_base": 112
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 342,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "sevae",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Stand with feet slightly wider than shoulder-width apart, while standing as tall as you can.
\nGrab a weight plate and hold it out in front of your body with arms straight out. Keep your core tight and stand with a natural arch in your back.
\nNow, push hips back and bend knees down into a squat as far as you can. Hold for a few moments and bring yourself back up to the starting position.
",
- "name": "Braced Squat",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:43.584Z",
- "language": 2,
- "uuid": "5bd3ba00-8f4e-4935-a682-87b150d830c8",
- "exercise_base": 124
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 343,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "sevae",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Place a barbell on the floor at your feet.
\nBending at the waist, grip the barbell with a shoulder with overhand grip.
\nWith a slow controlled motion, roll the bar out so that your back is straight.
\nRoll back up raising your hips and butt as you return to the starting position.
",
- "name": "Barbell Ab Rollout",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:23.648Z",
- "language": 2,
- "uuid": "1b9dc5bc-790b-4e21-a55d-f8b3115e94c5",
- "exercise_base": 41
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 344,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "sevae",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Position barbell overhead with narrow overhand grip.
\nLower forearm behind upper arm with elbows remaining overhead. Extend forearm overhead. Lower and repeat.
",
- "name": "Barbell Triceps Extension",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:24.139Z",
- "language": 2,
- "uuid": "2cd5e256-20a7-4bc8-a7a8-d62bf8ce00cf",
- "exercise_base": 50
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 345,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "deusinvictus",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Two Handed Russian Style Kettlebell swing
",
- "name": "2 Handed Kettlebell Swing",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:38.276Z",
- "language": 2,
- "uuid": "c788d643-150a-4ac7-97ef-84643c6419bf",
- "exercise_base": 9
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 347,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "2dPREtEZP221u68Akf0JImv5L48",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Deadhang performed on an edge\u00a0either with or without added weight (adujst edge or weight to adjust difficulty)
",
- "name": "Deadhang",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:01.455Z",
- "language": 2,
- "uuid": "8976d255-d7e4-46c7-8079-ca525f0a7d0d",
- "exercise_base": 182
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 351,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "pjwirth",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "DL from top to pos 2:\u00a0https://www.youtube.com/watch?v=WtWtjViRsKo
",
- "name": "Romanian Deadlift",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:09.971Z",
- "language": 2,
- "uuid": "e35528f9-1785-41b5-860a-3408a6c02b2d",
- "exercise_base": 507
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 354,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "er0355",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Jump, lay down on your chest, do a pushup then jump, repeat
",
- "name": "Burpees",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:58.971Z",
- "language": 2,
- "uuid": "6335de72-146f-4f38-886d-6b8a27db62ff",
- "exercise_base": 132
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 355,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "geraldbaeck",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The barbell is held overhead in a wide-arm\u00a0snatch\u00a0grip; however, it is also possible to use a closer grip if balance allows.
",
- "name": "Overhead Squat",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:47.176Z",
- "language": 2,
- "uuid": "b9c97cec-ffc7-4e9a-8ecc-08b285aed3b4",
- "exercise_base": 441
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 359,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Nash",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Handstand against a wall for support (chest facing wall).
",
- "name": "Wall Handstand",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:26.824Z",
- "language": 2,
- "uuid": "472d117c-c2a9-47cf-a5c7-fdb9fbac23a9",
- "exercise_base": 711
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 360,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Nash",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Dips peformed on gymnastic rings.
",
- "name": "Ring Dips",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:09.673Z",
- "language": 2,
- "uuid": "f7b6a6b0-6dd8-4648-9a32-83039f5e28e1",
- "exercise_base": 501
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 361,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Nash",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Push Up performed from a pike position (optional to have feet elevated).
",
- "name": "Pike Push Ups",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:16.535Z",
- "language": 2,
- "uuid": "00be3262-2783-4670-8cf4-70cacbff5ca1",
- "exercise_base": 454
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 362,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "sebk",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "With dumbbells in hand, bend at the hip until hands hang just below the knees (similar to straight-legged-deadlift starting position). Keep upper body angle constant while contracting your lats to pull you ellbows back pinching the shoulder blades at the top. Try not to stand up with every rep, check hands go below knees on every rep.
",
- "name": "Bent Over Dumbbell Rows",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:34:24.394Z",
- "language": 2,
- "uuid": "f866fd75-c18d-4419-84b9-1b9ccd22adba",
- "exercise_base": 81
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 363,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Tento cvik, zn\u00e1m\u00fd i jako d\u0159epy ve v\u00fdpadu, pat\u0159\u00ed mezi z\u00e1kladn\u00ed variace. Je zac\u00edlen na svalstvo h\u00fd\u017ed\u00ed, hamstring\u016f a kvadriceps\u016f, ale jeliko\u017e nemus\u00edte m\u011bnit p\u0159i jeho prov\u00e1d\u011bn\u00ed pozici chodidel, jev\u00ed se tato variace z hlediska udr\u017een\u00ed rovnov\u00e1hy jako m\u00e9n\u011b n\u00e1ro\u010dn\u00e1.",
- "name": "V\u00fdpad Statick\u00fd",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:36.222Z",
- "language": 9,
- "uuid": "c38e34a7-5560-46a1-bae4-c4fce9619e55",
- "exercise_base": 205
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 364,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "taylorbarbell",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Cvik se prov\u00e1d\u00ed v \u0161ir\u0161\u00edm postoji nohou se vzp\u011bra\u010dskou \u010dinkou na zadech. Po dosednut\u00ed na box na chv\u00edli uvolnit nohy a n\u00e1sledn\u011b v\u00fdbu\u0161n\u011b se zvednout.",
- "name": "D\u0159ep do Sedu na Box",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:41.651Z",
- "language": 9,
- "uuid": "987d4bd5-dfd7-41b3-a51a-54bc9380e9ba",
- "exercise_base": 397
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 365,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "P\u0159i cvi\u010den\u00ed ramena dr\u017ete na m\u00edst\u011b, nezvedejte je nahoru, p\u0159i kontrakci t\u00e1hn\u011bte lopatky k sob\u011b a dol\u016f, nadlokt\u00ed pod\u00e9l t\u011bla dozadu. Soust\u0159e\u010fte se na z\u00e1dov\u00e9 svaly a ne na svaly rukou.",
- "name": "P\u0159\u00edtahy v Sed\u011b s Oporou",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:08.343Z",
- "language": 9,
- "uuid": "d92fd2b6-d5c0-4422-b565-34b0f24b4be1",
- "exercise_base": 508
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- {
- "model": "exercises.exercise",
- "pk": 368,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Konsumopfer",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "lehneme na podlo\u017eku. Medicinbal do ruky nat\u00e1hneme j\u00ed p\u0159ed sebe a prov\u00e1d\u00edme zkracova\u010dky .",
- "name": "Zkracova\u010dky s Medicinbalem",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:52.565Z",
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- "pk": 370,
- "fields": {
- "license": 2,
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- "license_author": "pjwirth",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "vol\u00edme velmi \u00fazk\u00fd postoj(mezi chodidly pouze n\u011bkolik cm) a nohy nech\u00e1v\u00e1me p\u0159i prov\u00e1d\u011bn\u00ed cviku napnut\u00e9. \u010cinku dr\u017e\u00edme pevn\u011b ob\u011bma rukama a s napnut\u00fdmi nohami vytahujeme nahoru. P\u0159i tomto cviku pracuj\u00ed p\u0159edev\u0161\u00edm hamstringy a vzp\u0159imova\u010de zad. Je velice d\u016fle\u017eit\u00e9, abychom \u010dinku po celou dobu dr\u017eeli co nejbl\u00ed\u017ee t\u011bla. Pokud ji toti\u017e d\u00e1me od t\u011bla daleko, tak na spodn\u00ed z\u00e1da p\u016fsob\u00ed obrovsk\u00e1 p\u00e1ka a hroz\u00ed velk\u00e9 riziko zran\u011bn\u00ed.\n\nhttp://mrtvytah.eu/rumunsky-mrtvy-tah/ ",
- "name": "Rumunsk\u00fd Mrtv\u00fd Tah",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:11.609Z",
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- "model": "exercises.exercise",
- "pk": 373,
- "fields": {
- "license": 1,
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- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "1) Sedneme si do leg-pressu\n2) \u0160pi\u010dky d\u00e1me na okraj plochy na chodidla\n3) Prov\u00e1d\u00edme v\u00fdpony\n4) V horn\u00ed poloze je t\u0159eba podr\u017eet a koncentrovat se a stejn\u011b, i v doln\u00ed poloze a d\u011blat to v pln\u00e9m rozsahu pohybu\n5) Pohyb opakujeme",
- "name": "V\u00fdpony na Horu Leg-Press",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:50.748Z",
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- "pk": 374,
- "fields": {
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- "license_author": "krisbbb",
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- "description": "Lehneme si na z\u00e1da, k lavici, nebo na lavici. Chytneme se za hlavou a pak zved\u00e1me nohy do sv\u00ed\u010dky tak, aby se lehce nadzvedla p\u00e1nev. Rozsah pohybu nen\u00ed velk\u00fd, p\u0159ibli\u017en\u011b okolo 10 cm maxim\u00e1ln\u011b v\u0161ak 15 cm a z\u00e1vis\u00ed na ohebnosti a zdatnosti. Je dobr\u00e9 vyc\u00edtit, kdy u\u017e nepracuj\u00ed svaly b\u0159icha a pr\u00e1ci p\u0159eb\u00edraj\u00ed oh\u00fdba\u010de ky\u010dl\u00ed.",
- "name": "Obr\u00e1cen\u00e9 Zkracova\u010dky",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:36:54.621Z",
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- "model": "exercises.exercise",
- "pk": 376,
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- "license_title": "",
- "license_object_url": "",
- "license_author": "James Mackay",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Lying down on your back, with your feet flat on the floor. Raise your hips up evenly as high as you can and hold for as long as you can.",
- "name": "Hip Raise, Lying",
- "created": "2023-08-06T08:17:17.349Z",
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- "model": "exercises.exercise",
- "pk": 377,
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- "license_object_url": "",
- "license_author": "flori",
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- "description": "",
- "name": "Seated Hip Adduction",
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- "model": "exercises.exercise",
- "pk": 381,
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- "license_author": "bobbyprince89",
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- "description": "Preparation
\nStand on weight plate, bumper plate, or shallow elevated platform with loaded bar above feet. Squat down and grasp bar with shoulder width or slightly wider overhand or mixed grip.
\n\u00a0
\nExecution
\nLift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return weights to floor by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Repeat.
\n\u00a0
\nComments
\nThroughout lift, keep hips low, shoulders high, arms and back straight. Knees should point same direction as feet throughout movement. Keep bar close to body to improve mechanical leverage. Grip strength and strength endurance often limit ability to perform multiple reps at heavy resistances. Gym chalk, wrist straps, grip work, and mixed grip can be used to enhance grip. Mixed grip indicates one hand holding with overhand grip and other hand holding with underhand grip. Lever barbell jack can be used to lift barbell from floor for easier loading and unloading of weight plates.
\nBarbell Deficit Deadlift emphasizes building strength through lowest portion of Deadlift. Target muscle is exercised isometrically. Heavy barbell deadlifts significantly engages Latissmus Dorsi. See Barbell Deficit Deadlift under Gluteus Maximus. Also see Deadlift Analysis.
",
- "name": "Deficit Deadlift",
- "created": "2023-08-06T08:17:17.349Z",
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- "model": "exercises.exercise",
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- "license_title": "",
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- "license_author": "pwiltrout",
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- "description": "Grab a wrist roller tool with both hands while standing with your feet about shoulder width apart. If your gym does not have a wrist roller tool, you can easily put one together. All you need is a 5 or 10 pound weight plate, a strong thin rope about 3 feet long and a 6-8 inch stick or bar. Securely fasten the rope to the middle of the bar/stick and tie the other end of the rope to the weight plate. To begin this exercise, grab the bar/stick with both hands using an overhand grip. Extend both arms straight out in front of you, parallel to the floor. Next, roll the weight up from the floor by rapidly twisting the bar/stick with your hands and wrists. Once the weight reaches the top, slowly lower the plate back to the floor by reversing the motion of your hands and wrists. Repeat (if you can!).
",
- "name": "Standing Rope Forearm",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:25.912Z",
- "language": 2,
- "uuid": "22eb7cf6-bf6c-42c3-a1c8-85c2fc2ed931",
- "exercise_base": 623
- }
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- "model": "exercises.exercise",
- "pk": 383,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Behrooz",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Get on a mat and lie on your back. Contract your abs, stretch your raise and legs and raise them (your head and shoulders are also be raised). Make sure your lower back remains in contact with the mat.
",
- "name": "Hollow Hold",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:39.293Z",
- "language": 2,
- "uuid": "9910d61d-b5d4-44fe-8b5f-00fa6e2aaf76",
- "exercise_base": 297
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 386,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "richmr2174@gmail.com",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sit down on a back (better with back support). Take a dumbbell firmly with both hands and hold it with extended arms over your head. With your palms facing upward and holding the weight of the dumbbell, slowly lower the weight behind your head.
\n\u00a0
",
- "name": "Seated Triceps Press",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:07.800Z",
- "language": 2,
- "uuid": "76964898-192c-4e93-b24c-914ea542002b",
- "exercise_base": 549
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 387,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Blablabla",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Find a nice flat piece of wall and stand with your back leaning against the wall. Slowly slide down the wall while moving your feet away from it, until your thighs are parallel to the ground and both your knees and your hips are bent at a 90\u00b0 angle. Cross your arms in front of your chest and hold this position for 30 seconds.
\nVariant: put a big inflated rubber ball (like a small basketball) between your knees and squeeze the ball while holding the squat position
",
- "name": "Wall Squat",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:48:09.914Z",
- "language": 2,
- "uuid": "b229c57f-5363-41e2-add7-c2501a31de0b",
- "exercise_base": 718
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 389,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "taylorbarbell",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Unrack the bar and set your stance wide, beyond your hips.\u00a0 Push your hips back and sit down to a box that takes you below parallel.\u00a0 Sit completely down, do not touch and go.\u00a0 Then explosively stand up.\u00a0 Stay tight in your upper back and torso throughout the movement.
",
- "name": "Low Box Squat - Wide Stance",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:41.741Z",
- "language": 2,
- "uuid": "222e10a6-e3ba-40fd-9598-6c1d664b450a",
- "exercise_base": 397
- }
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- {
- "model": "exercises.exercise",
- "pk": 390,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "sistab2",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Bei dieser Variante des Kniebeugens werden der Beinbizeps und der Gro\u00dfe Ges\u00e4\u00dfmuskel trainiert.
\nDaneben werden die R\u00fcckenstrecker und die Abduktoren beansprucht.
",
- "name": "Front Kniebeuge",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:18.463Z",
- "language": 1,
- "uuid": "d23d1980-3a50-4d3f-8123-90d7e55c7804",
- "exercise_base": 257
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 394,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "abeworld",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Attach a rope to a pulley station set at about chest level.
\nStep back so you're supporting the weight with arms completely outstretched and assume a staggered (one foot forward) stance. Bend the knees slightly for a stable base.
\nRetract the scapulae (squeeze your partner's finger with your shoulder blades) and pull the center of the rope slightly up towards the face. A good cue is to think about pulling the ends of the rope apart, not just pulling back.
\nAs you near your face, externally rotate so your knuckles are facing the ceiling.
\nHold for one second at the top position and slowly lower.
",
- "name": "Facepull",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:29.371Z",
- "language": 2,
- "uuid": "659f3fb9-2370-42fb-9c29-9aaf65c7a7de",
- "exercise_base": 222
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 396,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BeLikeWater",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\n- Start by doing a front squat
\n- At the top position, push the bar above your head (similar to a press)
\n- Lower the bar to the shoulders
\n
",
- "name": "Thruster",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:33.223Z",
- "language": 2,
- "uuid": "2fb46a71-adf6-4197-ac17-d4bdb63f69b0",
- "exercise_base": 650
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 397,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BeLikeWater",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Running or jogging outside in a park, on the tracks,...
",
- "name": "Run",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:31.262Z",
- "language": 2,
- "uuid": "bbee856a-abe0-4a5f-a622-d5f85ee1d1f1",
- "exercise_base": 527
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 398,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BeLikeWater",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Run and do some interval trainings such as hill repat, fartlek,..
",
- "name": "Run - Interval Training",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:17.295Z",
- "language": 2,
- "uuid": "2359347e-0561-4d03-b050-b3c18f9d7b37",
- "exercise_base": 529
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 399,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "bl0sh",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Upper chest focuses exercise that also works triceps
",
- "name": "Reverse Grip Bench Press",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:17.098Z",
- "language": 2,
- "uuid": "30a8ef85-a24c-4f44-b558-55d3279b29c5",
- "exercise_base": 498
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 400,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Skadi",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Rudern mit Schlingentrainer - K\u00f6rpergewichts\u00fcbung
",
- "name": "TRX Rudern",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:48:07.512Z",
- "language": 1,
- "uuid": "178eb027-fb5e-4fb3-84a9-6a3c229a92f1",
- "exercise_base": 674
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 402,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Setze dich in die Maschine und dr\u00fccke deine Schultern auf das Polster. Deine F\u00fc\u00dfe sind etwa Schulterbreit auseinander und zeigen leicht nach au\u00dfen. Gehe nun langsam nach unten in die Knie bis sich, wie bei der regul\u00e4ren Kniebeuge, einen Winken von ca. 90\u00b0 ergibt. Dr\u00fccke dich wieder nach oben und wiederhole die Bewegung. Wichtig ist hier, dass du die Knie nicht ganz ausstreckst.
",
- "name": "Kniebeuge an Hackenschmidtmaschine",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:42.560Z",
- "language": 1,
- "uuid": "634dcf89-c346-4af8-8b09-61f238798877",
- "exercise_base": 375
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 405,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Mikko Ruohola",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Put barbell on the back of your shoulders. Stand upright, then take the first step forward. Step should bring you forward so that your supporting legs knee can touch the floor. Then stand back up and repeat with the other leg.
\nRemember to keep good posture.
",
- "name": "Barbell Lunges Standing",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:22.530Z",
- "language": 2,
- "uuid": "ae6a6c23-4616-49b7-a152-49d7461c2b7f",
- "exercise_base": 46
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 407,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BePieToday",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Perform leg squats with barbell behind your legs
",
- "name": "Barbell Hack Squats",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:19.955Z",
- "language": 2,
- "uuid": "1215dad0-b7e0-42c6-80d4-112f69acb68a",
- "exercise_base": 43
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 408,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "tdprice12",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Lie on you back with your hips and knees flexed, feet on the ground. From this position, raise your butt off of the ground to a height where your body makes a straight line from your knees to your shoulders. To make the exercise more intense, you can add weight by letting a barbell rest on your hips as you complete the motion, or you can put your feet on a slightly higher surface such as a step or a bench.
",
- "name": "Glute Bridge",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:38.467Z",
- "language": 2,
- "uuid": "97ae7d90-a4b2-472c-bf7b-826df674622c",
- "exercise_base": 265
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 409,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "spacetowaste",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Plank with stomach towards ceiling
",
- "name": "Reverse Plank",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:32.076Z",
- "language": 2,
- "uuid": "75ec610d-216a-49fe-b395-c5fd8ee14b53",
- "exercise_base": 500
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 411,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Cerin",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Do a single, double footed jump for each swing of the rope.
\nWork on a smooth, rhythmical movement, bouncing lightly on the balls of your feet.
",
- "name": "Skipping - Standard",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:02.779Z",
- "language": 2,
- "uuid": "2c864448-288d-4e79-9da6-a3c99af3c1fb",
- "exercise_base": 595
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 415,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "abeworld",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Die \u00dcbung trainiert die R\u00fcckseite der Schulter.
\nDie Ausf\u00fchrung erfolgt mit dem Seil am Kabelzug. Dabei wird kontrolliert auf das Gesicht zugezogen.
",
- "name": "Face Pulls",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:26.733Z",
- "language": 1,
- "uuid": "237c8770-4c1f-433d-b8b4-b1ae5c69bbc5",
- "exercise_base": 222
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 416,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "krisbbb",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "On your back, legs extended straight up, reach toward your toes with your hands and lift your shoulder blades off the ground and back.
",
- "name": "Crunches With Legs Up",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:36:53.970Z",
- "language": 2,
- "uuid": "6ec0d447-1dfa-40fa-9fad-9a86c222d1a4",
- "exercise_base": 174
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 417,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "YYCfit / BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Mit dem Bauch auf den Boden legen und den K\u00f6rper mit Unterarmen und Zehen abst\u00fctzen. Beine, R\u00fccken und Kopf sollten eine gerade Linie bilden.
",
- "name": "Plank",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:42:34.384Z",
- "language": 1,
- "uuid": "257cdb33-ba8b-410a-9396-5132b08dc912",
- "exercise_base": 458
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 421,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "apeschel",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sit on bench while holding weights. Bend forward as far as possible, with arms slightly bent at the elbow. Perform a lateral raise while maintaining the bend in your elbow.
",
- "name": "Bent-over Lateral Raises",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:34:35.331Z",
- "language": 2,
- "uuid": "170cc52f-345f-41b3-bdae-8a5e0c9aa449",
- "exercise_base": 82
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 422,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "apeschel",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "With a weight in one hand, lie on your side opposite the weight. Keep your knees slightly bent. Hold your elbow against your side, and extend your upper arm straight ahead of you. While continuing to hold your elbow against your side, rotate your upper arm 90 degrees upwards.
\nIt is helpful to place a towel under your armpit to help with the form on this exercise. Placing a support under your head for the duration of the exercise is also a good idea.
",
- "name": "Side-lying External Rotation",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:00.074Z",
- "language": 2,
- "uuid": "9f705970-cba3-4cef-a582-c2cc69ae9b5f",
- "exercise_base": 578
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 423,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Papazit",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Get your shoes on, go outside and start running at a moderate pace.
",
- "name": "Jogging",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:22.728Z",
- "language": 2,
- "uuid": "7277d3bb-e68b-48fb-829e-37e13268f124",
- "exercise_base": 319
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 424,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "apeschel",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Pulldowns using close grip v-bar.
",
- "name": "V-Bar Pulldown",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:29.359Z",
- "language": 2,
- "uuid": "36f940ff-6352-4480-b763-1234438f6624",
- "exercise_base": 695
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 429,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "donaddon",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Lying on stomach with head on towel.
\nStretch arms straight out to your sides.
\nSlowly lift your arms, pulling your shoulderblades together, hold for 3 seconds.
\n\u00a0
",
- "name": "Prone Scapular Retraction - Arms at Side",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:13.994Z",
- "language": 2,
- "uuid": "82a0a7e2-2d4d-4336-9412-f9878575f709",
- "exercise_base": 468
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 544,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Metin",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Lie on your back, with your hips and knees bent to 90\u00b0. Raise both arms toward the ceiling. Pull your lower back to the floor to eliminate the gap. Start by pressing one leg out, and tapping the heel to the floor. \"As you extend one leg, exhale as much as you can, keeping your lower back glued to the floor,\" Dunham says. When you can\u2019t exhale any more, pull your knee back to the starting position. Make this more difficult by holding weight in your hands, or by lowering opposite arm and leg.",
- "name": "Deadbug",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:02.517Z",
- "language": 2,
- "uuid": "e3c163b4-205e-457f-8b91-68e5c6d6be96",
- "exercise_base": 178
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 548,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Whythebigpaws",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Stand with heels,\u00a0shoulders, back of head, and hips touching the wall. Start with biceps straight out and elbows at a 90 degree angle. Straighten the arms while remaining againstthe wall without arching the back off of the wall, mimicking a shoulder press movement.\u00a0
",
- "name": "Wall Slides",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:35.832Z",
- "language": 2,
- "uuid": "e934e2b2-abe7-411d-b753-8ce298391b9e",
- "exercise_base": 716
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 557,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "magdy",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\n- Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
\n- Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
\n- As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
\n- Return the weight to the ground by bending at the hips and controlling the weight on the way down.
\n
",
- "name": "Sumo Deadlift",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:24.196Z",
- "language": 2,
- "uuid": "73b4ef1a-1a3b-4328-b455-fcd27a100c0a",
- "exercise_base": 630
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 570,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "sophialj",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Stand with your feet wider than your shoulders, with your toes pointed out at a 45 degree angle and barbell on your shoulder.
\nWhile keeping your back straight, descend slowly by bending at the knees and hips as if you are sitting down (squatting).
\nLower yourself until your quadriceps and hamstrings are parallel to the floor.
\nReturn to the starting position by pressing upwards and extending your legs while maintaining an equal distribution of weight on your forefoot and heel.
",
- "name": "Sumo Squats",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:20.450Z",
- "language": 2,
- "uuid": "f4dd363c-b49c-419a-b8ae-0d8e18728d8e",
- "exercise_base": 632
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 608,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
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\n\u00a0
\n\u00a0
",
- "name": "\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:46:36.035Z",
- "language": 5,
- "uuid": "993cf4e0-e664-4cc2-aa46-683c6fc7a74f",
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- }
- },
- {
- "model": "exercises.exercise",
- "pk": 619,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "cgoob883",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posiziona la barra EZ curl sulle maniglie di riposo davanti alla panca del predicatore. Appoggiati alla panca e afferra la barra EZ curl con i palmi rivolti verso l'alto. Sedersi sulla panca del predicatore in modo che la parte superiore delle braccia poggi sulla parte superiore dell'imbottitura e il petto sia premuto contro l'imbottitura. Abbassa il peso finch\u00e9 i gomiti non sono estesi e le braccia sono dritte. Riporta i pesi al punto di partenza contraendo i bicipiti. Ripetere",
- "name": "Curl su Panca a 45\u00b0",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:56.763Z",
- "language": 13,
- "uuid": "b1133e95-a644-42e4-b109-38bda8bda278",
- "exercise_base": 465
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 626,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "arson",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The body is then explosively pulled up by the arms in a radial pull-up, with greater speed than a regular\u00a0pull-up. When the bar approaches the upper chest, the wrists are swiftly flexed to bring the forearms above the bar. The body is leaned forward, and the elbows are straightened by activating the triceps. The routine is considered complete when the bar is at the level of the waist and the arms are fully straight.
\nTo dismount, the arms are bent at the elbow, and the body is lowered to the floor, and the exercise can be repeated.
\nAs a relatively advanced exercise, muscle-ups are typically first learned with an assistive kip. The legs swing (kip) up and provide momentum to assist in the explosive upward force needed to ascend above the bar. More advanced athletes can perform a strict variation of the muscle-up which is done slowly, without any kip. This variation begins with a still dead hang and uses isometric muscle contraction to ascend above the bar in a slow, controlled fashion.
",
- "name": "Muscle up",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:55.340Z",
- "language": 2,
- "uuid": "85b2f07b-2ce3-4c85-82ab-474a6e5620b2",
- "exercise_base": 423
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 631,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "vkylamba",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Scissors is an abdominal exercise that strengthens the transverse abdominals, helping flatten your belly and strengthen your entire core. Scissors is not only a core strength move, but it is also a great stretch for your hamstrings and your lower back. Everyone is looking for new ways to work the core, to\u00a0flatten the belly\u00a0and to improve flexibility. If you learn how to do Scissors you will get everything rolled together in one move.
",
- "name": "Scissors",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:00.981Z",
- "language": 2,
- "uuid": "d89d34e8-2bd6-4d85-acf7-cae5d776c5e9",
- "exercise_base": 545
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 650,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Vilhelmo",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Start with your feet shoulder width apart and arms slightly behind your back.
\nAs you descend towards the floor, raise your heels off the ground, while keeping your back as vertical\u00a0 as possible.\u00a0
\nUpon attaining the bottom position, touch the hands to the heels.
\nThen stand up ending with the heels on the ground, arms extended in front of the chest then rowing into the start position.
",
- "name": "Hindu Squats",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:18.385Z",
- "language": 2,
- "uuid": "06dee092-b84a-40b4-986f-b0b3e64adc22",
- "exercise_base": 291
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 670,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "fletchgraham",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Get into pushup position gripping some dumbbells. Perform one pushup, then drive your left elbo up, bringing the dumbell up to your body. Return the dumbell to starting position.\u00a0
\nPerform another pushup and then row with the other arm to complete one rep.
",
- "name": "Renegade Row",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:06.073Z",
- "language": 2,
- "uuid": "f8a14f95-bdf7-433a-a1db-ef26b4ecd2e9",
- "exercise_base": 490
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 676,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Levante-se em barras paralelas mantenha pressionado por 1 segundo, abaixe lentamente e controle por 4 segundos, depois volte sem descanso
",
- "name": "Fundos Para Tr\u00edceps",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:01.175Z",
- "language": 7,
- "uuid": "4ff3a822-f67d-4f66-adef-ba887179ed73",
- "exercise_base": 194
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 677,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "GrosseHund",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Nehmen Sie die Hanteln und strecken Sie die Arme zur Seite. Halten Sie sie so lange wie m\u00f6glich.
",
- "name": "Axe Hold",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2024-01-02T16:33:01.846Z",
- "language": 1,
- "uuid": "8e9d8968-323d-468c-9174-8cf11a105fad",
- "exercise_base": 31
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 679,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "cal.zabel",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Nehmen Sie eine Dielenposition auf dem Boden ein. Sie sollten Ihr K\u00f6rpergewicht auf Zehen und Unterarmen abst\u00fctzen und Ihren Oberk\u00f6rper gerade halten. Ihre Unterarme sollten schulterbreit auseinander liegen. Dies wird Ihre Startposition sein.
\nDr\u00fccken Sie Ihre Handfl\u00e4chen fest in den Boden und strecken Sie sie durch die Ellbogen, um Ihren K\u00f6rper vom Boden abzuheben. Halten Sie Ihren Oberk\u00f6rper steif, w\u00e4hrend Sie die Bewegung ausf\u00fchren.
\nLassen Sie Ihre Unterarme langsam wieder auf den Boden sinken, indem Sie die Ellbogen beugen.
\nWiederholen Sie diesen Vorgang nach Bedarf.
",
- "name": "Body-Ups",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:34:24.274Z",
- "language": 1,
- "uuid": "635b4ee0-7a37-4434-a3e2-de348f4c2976",
- "exercise_base": 112
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 681,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "http://www.exrx.net/WeightExercises/Brachialis/DBC",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Setz dich auf die Bank. Fassen Sie die Hantel zwischen den Beinen. Legen Sie den Oberarm an den inneren Oberschenkel. Unterarm anheben.
",
- "name": "Konzentrations-Curls",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:44.413Z",
- "language": 1,
- "uuid": "ec0c53a5-15b9-4c2f-ac7c-00888db9f8ee",
- "exercise_base": 202
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 707,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Blablabla",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Mache einen klassischen Squat an der Wand. Lehne dich mit dem R\u00fccken an die Wand und gleite langsam herunter bis du 90\u00b0 in den Knien hast. Halte die Position 30 Sekunden.
",
- "name": "Wall Squat",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:48:10.162Z",
- "language": 1,
- "uuid": "7f3e45fa-3b17-4cdb-90d5-cb9957212cbf",
- "exercise_base": 718
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 710,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "http://www.realsimple.com/health/fitness-exercise/",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "(A) Stellen Sie sich auf Ihre H\u00e4nde und Zehen in eine hohe Plankenposition. (B) Verlagern Sie Ihr Gewicht auf Ihre linke Hand, w\u00e4hrend Sie Ihren K\u00f6rper nach rechts drehen. beugen Sie Ihr rechtes Bein hinter sich und strecken Sie Ihren rechten Arm nach oben. Kehre in die Mitte zur\u00fcck und wiederhole dies auf der anderen Seite. Fahren Sie mit abwechselnden Seiten fort. Machen Sie es einfacher: Heben Sie Ihren Arm nicht an, nachdem Sie Ihr Bein hinter sich gebeugt haben. Machen Sie es schwieriger: Halten Sie Arm und Bein f\u00fcr zwei Z\u00e4hlungen gestreckt.
",
- "name": "Full Sit Outs",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:45.185Z",
- "language": 1,
- "uuid": "143cf744-ce94-458c-9c74-1aea6c64cfc7",
- "exercise_base": 260
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 712,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Mahoney",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "F\u00fchren Sie die Planke mit erhobenen Beinen und F\u00fc\u00dfen auf einem Gymball durch. Sobald Sie sich stabilisiert haben, bewegen Sie langsam einen Fu\u00df seitlich vom Ball weg, lassen Sie ihn den Boden ber\u00fchren und kehren Sie dann in die Ausgangsposition zur\u00fcck. Wechseln Sie mit dem anderen Fu\u00df.
\n\u00a0
\nDies ist eine Core-\u00dcbung.
",
- "name": "Negativ Plank Mit Abwechselnden Fu\u00df-Kontakt",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:20.921Z",
- "language": 1,
- "uuid": "c0b71d46-e5ad-47c0-9c60-a0abbd633692",
- "exercise_base": 312
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 713,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "spacetowaste",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Umgekehrte Plank mit Bauch nach oben.
",
- "name": "Reverse Plank",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:32.153Z",
- "language": 1,
- "uuid": "24e5637e-60eb-41f5-b964-31e2af990bfc",
- "exercise_base": 500
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 714,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "MaddieBeasley",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "St\u00fctze dich mit dem Unterarmen ab und h\u00e4nge im Ger\u00e4t. Ziehe die Knie Richtung Brust und lasse sie wieder kontrolliert zum Boden zur\u00fcck.
",
- "name": "Beinheben am Roman Chair",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:15.163Z",
- "language": 1,
- "uuid": "68f96d3e-9172-468c-9018-06f71a97faff",
- "exercise_base": 505
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 715,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "http://www.bodybuilding.com/",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Legen Sie sich auf die Seite und st\u00fctzen Sie Ihren K\u00f6rper zwischen Unterarm und Knie bis zu den F\u00fc\u00dfen.
",
- "name": "Side Plank",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:13.870Z",
- "language": 1,
- "uuid": "2c6cd166-40e1-4b68-96b7-c30b31e28b99",
- "exercise_base": 580
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 717,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "dookie1481",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Beginnen Sie auf dem R\u00fccken und stellen Sie sich mit einer Hantel in der Hand auf. Wechseln Sie die H\u00e4nde zwischen den Wiederholungen.
",
- "name": "Turkish Get-Up",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:26.320Z",
- "language": 1,
- "uuid": "1546af08-017c-4de5-b13f-cb3a1999733d",
- "exercise_base": 675
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 718,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "nate303303",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "-St\u00fctzen Sie Ihr Gewicht auf Ihren Handfl\u00e4chen und Ihren F\u00fc\u00dfen, nicht anders als in der normalen Liegest\u00fctzposition
\n\u00a0
\n- Bewegen Sie sich, indem Sie mit der R-Handfl\u00e4che und dem L-Fu\u00df, dann mit der L-Handfl\u00e4che und dem R-Fu\u00df treten. Gehen Sie im Grunde wie ein trampelnder B\u00e4r.
\n\u00a0
\n-Bewegen Sie sich so schnell wie m\u00f6glich. Messen Sie Ihre Wiederholungen / S\u00e4tze entweder in der Entfernung (d. H. 40 Meter) oder in der Zeit (d. H. 45 Sekunden).
\n\u00a0
\n-Arbeitet an Pecs, Deltamuskeln, Trizeps, Trapezius, Lats, Abs und Lendenwirbels\u00e4ule, H\u00fcftbeugern, Quads, Ges\u00e4\u00dfmuskeln und Waden
",
- "name": "Bear Walk",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:27.391Z",
- "language": 1,
- "uuid": "e4b3da5b-1803-42af-a50e-ffbac3853cd0",
- "exercise_base": 57
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 719,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "er0355",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Spring, leg dich auf deine Brust, mach einen Liegest\u00fctz und spring, wiederhole
",
- "name": "Burpees",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:58.567Z",
- "language": 1,
- "uuid": "5bae16b0-cefb-4fc7-be2b-e31794335c42",
- "exercise_base": 132
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 720,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Nehmen Sie zwei Hanteln und setzen Sie sich auf eine Negativ Bank, die F\u00fc\u00dfe stehen fest auf dem Boden, der Kopf ruht auf der Bank. Halten Sie die Gewichte neben die Brust auf H\u00f6he Ihrer Brustwarzen und dr\u00fccken Sie sie nach oben, bis die Arme gestreckt sind. Lassen Sie das Gewicht langsam und kontrolliert runter.
",
- "name": "Negativ Bankdr\u00fccken KH",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:33.269Z",
- "language": 1,
- "uuid": "341c73d5-2e9a-4f13-89c9-c984c86cc088",
- "exercise_base": 186
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 721,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "aszc",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Richten Sie Ihre Schultern, Ellbogen und H\u00e4nde mit ca. 30 cm angehobenen F\u00fc\u00dfen auf einer Plattform aus und f\u00fchren Sie dann regelm\u00e4\u00dfige Liegest\u00fctze durch. Dies betont die Claviculafasern des Pectoralis major.
",
- "name": "Negativ Pushups",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:38.563Z",
- "language": 1,
- "uuid": "e386cd27-aef6-4565-88ad-639b0ea04e3a",
- "exercise_base": 188
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 722,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Die \u00dcbung ist die gleiche wie bei einer normalen Bank:
\n\u00a0
\nNehmen Sie zwei Hanteln und legen Sie sich auf eine Bank. Stellen Sie sicher, dass die F\u00fc\u00dfe fest auf dem Boden stehen und Ihr R\u00fccken nicht gew\u00f6lbt ist, sondern guten Kontakt mit der Bank hat. Die Arme sind etwa schulterbreit vor dir ausgestreckt. Beugen Sie nun die Arme etwas und lassen Sie sie mit einer Halbkreisbewegung zur Seite runter. Ohne den Winkel des Ellbogens zu ver\u00e4ndern, bringen Sie sie in einer flie\u00dfenden Bewegung wieder nach oben.
",
- "name": "Negativ Fliegende Mit KH",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:43.009Z",
- "language": 1,
- "uuid": "85ee5927-c441-4726-8cff-b0bbe33faf55",
- "exercise_base": 239
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 724,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "cal.zabel",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Nehmen Sie die Liegest\u00fctze-Position ein, wobei die H\u00e4nde etwas breiter als die Schulterbreite sind.
\n\u00a0
\nDas K\u00f6rpergewicht so weit wie m\u00f6glich zur Seite verlagern, damit sich der Ellbogen auf dieser Seite beugen kann.
\n\u00a0
\nKehren Sie die Bewegung um und bewegen Sie sich vollst\u00e4ndig auf die andere Seite.
\n\u00a0
\nKehren Sie in die Ausgangsposition zur\u00fcck und wiederholen Sie den Vorgang f\u00fcr die gew\u00fcnschte Anzahl von Wiederholungen.
",
- "name": "Isometric Wipers",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:09.648Z",
- "language": 1,
- "uuid": "666d1c77-d74b-411c-be3e-1e60a02c548d",
- "exercise_base": 314
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 725,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Mens Fitness",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Senken Sie den Riegel auf Ihre Brust und halten Sie dort 2 Sekunden lang inne (ruhen Sie sich jedoch nicht aus). Dr\u00fccken Sie wieder hoch. Verwenden Sie das gleiche Gewicht wie beim Bankdr\u00fccken, aber f\u00fchren Sie nur einzelne Wiederholungen durch. Insgesamt die Anzahl der Wiederholungen, die Sie in einem Satz Bankdr\u00fccken gemacht haben (wenn Sie 3 S\u00e4tze mit 8 Wiederholungen gemacht haben, machen Sie 8 Einzelpausen-Bankwiederholungen.
",
- "name": "Pause Bench",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:56.705Z",
- "language": 1,
- "uuid": "5009eedc-554f-43ef-852e-77ba45a7297c",
- "exercise_base": 445
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 729,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "bobbyprince89",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Vorbereitung
\n\u00a0
\nStellen Sie sich auf eine Hantelscheibe, eine Sto\u00dfstangenplatte oder eine flache, erh\u00f6hte Plattform mit einer geladenen Stange \u00fcber den F\u00fc\u00dfen. Hocken Sie sich hin und fassen Sie die Stange mit schulterbreitem oder etwas breiterem \u00dcberhand- oder Mischgriff.
\n\u00a0
\nAusf\u00fchrung
\n\u00a0
\nHeben Sie die Stange an, indem Sie die H\u00fcften und Knie ganz ausstrecken. Ziehen Sie die Schultern oben am Lift zur\u00fcck, wenn sie abgerundet sind. Bringen Sie die Gewichte wieder auf den Boden, indem Sie die H\u00fcften nach hinten beugen, w\u00e4hrend Sie die Knie nach vorne beugen. Halten Sie dabei den R\u00fccken gerade und die Knie in dieselbe Richtung wie die F\u00fc\u00dfe. Wiederholen.
\n\u00a0
\nBemerkungen
\n\u00a0
\nHalten Sie beim Heben die H\u00fcften niedrig, die Schultern hoch, die Arme und den R\u00fccken gerade. Die Knie sollten w\u00e4hrend der gesamten Bewegung in dieselbe Richtung zeigen wie die F\u00fc\u00dfe. Halten Sie die Stange dicht am K\u00f6rper, um die mechanische Hebelwirkung zu verbessern. Griffkraft und Kraftausdauer schr\u00e4nken h\u00e4ufig die F\u00e4higkeit ein, bei starken Widerst\u00e4nden mehrere Wiederholungen durchzuf\u00fchren. Gymnastikkreide, Handgelenkb\u00e4nder, Griffarbeit und gemischter Griff k\u00f6nnen verwendet werden, um den Griff zu verbessern. Gemischter Griff bedeutet, dass eine Hand mit \u00dcberhandgriff und die andere Hand mit Unterhandgriff gehalten wird. Mit dem Hebelhantelheber kann die Hantel vom Boden gehoben werden, um das Be- und Entladen von Hantelscheiben zu erleichtern.
\n\u00a0
\nUnterer R\u00fccken
\n\u00a0
",
- "name": "Defizit Kreuzheben",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:03.828Z",
- "language": 1,
- "uuid": "9f73c55c-c362-4275-a7c6-5d57fb75e2cb",
- "exercise_base": 189
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 730,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "cal.zabel",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Lehnen Sie sich mit einem neutralen Griff in eine Schr\u00e4gbank.
\nNehmen Sie eine Hantel mit neutralem Griff in jede Hand und beginnen Sie mit geraden Armen. Dies wird Ihre Startposition sein.
\nZiehen Sie die Schulterbl\u00e4tter zur\u00fcck und beugen Sie die Ellbogen, um die Hanteln zu Ihnen zu rudern.
\nHalten Sie am oberen Rand der Bewegung an und kehren Sie dann in die Ausgangsposition zur\u00fcck.
",
- "name": "Rudern KH Auf Schr\u00e4gbank",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:40.341Z",
- "language": 1,
- "uuid": "3bb09a29-00ef-4cbf-98a6-77aab3bebf0d",
- "exercise_base": 310
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 731,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Nallitnas",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "R\u00fccken\u00fcbung mit einer Langhantel mit einer Ausgangsposition, die mit der R\u00fcckenparallele zum Boden gebeugt ist. Die Langhantel liegt auf Brusth\u00f6he auf dem Boden. F\u00fcr die Bewegung die Langhantel am schulterbreiten Griff ergreifen und in Richtung Brust ziehen, ohne die gebeugte Position zu verlieren und ohne etwas anderes als Ihre Arme zu bewegen
",
- "name": "Pendelay Rows",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:55.818Z",
- "language": 1,
- "uuid": "196f9a72-7518-45c4-a4f2-d3ba3e0d3b3e",
- "exercise_base": 448
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 734,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "tuckerm",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Verwenden Sie den Aufsatz f\u00fcr die gerade Stange. Fassen Sie die beiden Enden der Stange mit den Handfl\u00e4chen nach unten und den Armen gerade vor Ihnen. Ziehen Sie Ihre H\u00e4nde nach unten in Richtung Ihrer H\u00fcften, w\u00e4hrend Sie Ihre Arme gerade halten, und heben Sie sie dann wieder in die Ausgangsposition.
",
- "name": "Lat-Ziehen Mit Gesteckten Armen Mit (Stange)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:18.969Z",
- "language": 1,
- "uuid": "5992e5f2-f2d6-4d9f-aea8-e924f4b4cf57",
- "exercise_base": 628
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 735,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "baldurmen",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Legen Sie sich flach auf den Bauch und strecken Sie die Arme vor sich auf den Boden, w\u00e4hrend Ihre Beine flach liegen. Heben Sie beide Arme und Beine gleichzeitig an, als ob Sie fliegen w\u00fcrden, und ziehen Sie den unteren R\u00fccken zusammen. Stellen Sie sicher, dass Sie atmen und halten Sie die Bewegung, abh\u00e4ngig von Ihrer Fitness, mindestens zwei bis f\u00fcnf Sekunden pro Wiederholung.
",
- "name": "Superman",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:24.338Z",
- "language": 1,
- "uuid": "bd58585e-4bf4-46cc-ba38-717a7857e21c",
- "exercise_base": 636
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 744,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Nash",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Handstand gegen eine Wand zur Unterst\u00fctzung (Brust zugewandte Wand).
",
- "name": "Handstand Gegen Die Wand",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:26.618Z",
- "language": 1,
- "uuid": "32a3096a-4ce7-4264-8784-46856210c61b",
- "exercise_base": 711
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 745,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "nate303303",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Legen Sie die Fu\u00dfballen auf eine Beinpresse. Verwenden Sie Ihre Waden, um das Gewicht zu dr\u00fccken, indem Sie Ihre F\u00fc\u00dfe / Zehen in eine spitze Position beugen und in eine entspannte Position zur\u00fccklassen.
\n\u00a0
\nDiese \u00dcbung baut Masse und Kraft in den Gastrocnemius- und Soleus-Muskeln auf, wenn nicht sogar besser als jede Waden\u00fcbung.
",
- "name": "Wadendr\u00fccken an Beinpresse",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:45.300Z",
- "language": 1,
- "uuid": "84afd45e-235a-41c3-8711-ea9f6d08eeb6",
- "exercise_base": 146
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 747,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "oliser67",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Wie normale Klimmz\u00fcge, aber im Untergriff.
",
- "name": "Chin-ups",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:47.433Z",
- "language": 1,
- "uuid": "9e71d2a3-9021-4270-a7b9-0d8bd28e7394",
- "exercise_base": 154
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 753,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "bizyguy",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "H\u00e4nge dich an eine Klimmzugstange und hebe die Beine gerade an bis du einen 90\u00b0 Winkel zwischen Beine und Oberk\u00f6rper hast (L-Form). Halte die Position.
",
- "name": "L Sit",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:55.451Z",
- "language": 1,
- "uuid": "6ae461d7-daea-4ac7-999b-826fe28263b0",
- "exercise_base": 382
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 758,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "burenl",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sitting on a bench, grab a barbell with your palms facing up and your hands shoulder-width apart. Rest your forearms on your thighs and allow your wrists to hang over your knees. Perform the movement by curling your palms and wrists towards your face.
\nPause for a moment in the top position, then slowly return the barbell to the starting position.
\n\u00a0
",
- "name": "Barbell Wrist Curl",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:43.743Z",
- "language": 2,
- "uuid": "0fe97ed6-7d37-444c-90b6-f855cea68a6f",
- "exercise_base": 51
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 759,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "burenl",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sitting on a bench, grab a barbell with your palms facing down and your hands shoulder-width apart. Rest your forearms on your thighs and allow your wrists to hang over your knees.
\nCurl your knuckles towards your face, lifting the barbell. Pause for a moment in the top position, then slowly return the barbell to the starting position.
",
- "name": "Barbell Reverse Wrist Curl",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:27.083Z",
- "language": 2,
- "uuid": "95b25f5e-4a01-48f1-a3df-2b7fe8fd624d",
- "exercise_base": 48
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 760,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "minifigmaster125",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ein Bein nach hinten auf einem Stuhl oder Bank ablegen, mit dem anderen Bein eine Kniebeuge machen. Gewicht optional mit Langhantel auf R\u00fccken, Kurzhantel in den Armen oder Kugelhantel in Brusth\u00f6he.
",
- "name": "Einbeinige Kniebeuge",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:20.469Z",
- "language": 1,
- "uuid": "deb2622d-5864-4ce4-b763-0e2851f439a2",
- "exercise_base": 456
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 762,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "sophialj",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Variante der Kniebeuge: breiter Stand, F\u00fc\u00dfe leicht nach au\u00dfen
\n\u00a0
\nOptional mit Langhantel oder Kettlebell (Kugelhantel) vor der Brust
",
- "name": "Sumo Kniebeuge",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:20.127Z",
- "language": 1,
- "uuid": "b399006c-bb45-451e-908e-1b279b2a42a6",
- "exercise_base": 632
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 763,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Konsumopfer",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ball zwischen die H\u00e4nde klemmen oder Handtuch auseinanderziehen und dann im Stand nach oben mit ausgestreckten Armen \u00fcber den Kopf ziehen, dabei je Wiederholung abwechselnd ein Bein heben. Die Beine k\u00f6nnen mit einem Widerstandsband verbunden sein.
",
- "name": "R\u00fcckenstrecker im Stehen",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:09.311Z",
- "language": 1,
- "uuid": "ceaff086-55a9-439f-89f6-7aef8b54c637",
- "exercise_base": 516
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 764,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Konsumopfer",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Beine in die TRX-Schlingen oder auf einem gro\u00dfen Ball auflegen und mit den H\u00e4nden unter den Schultern in eine St\u00fctzposition (Plank) kommen. Dann die Beine anziehen.
",
- "name": "Crunch am TRX Oder Auf Ball",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:52.483Z",
- "language": 1,
- "uuid": "41ee5cf8-9dae-4871-96e4-9dc01117ab77",
- "exercise_base": 165
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 765,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "tdprice12",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ausgangsposition: Auf den R\u00fccken legen. Gro\u00dfer Gymnastikball unter die Beine legen und schr\u00e4g in der Br\u00fccke mit angespanntem K\u00f6rper bleiben.
\nAnschlie\u00dfend die Beine bis 90 Grad anwinkeln und wieder absetzten in Ausgangsposition zur\u00fcck.
",
- "name": "Br\u00fccke Auf Dem Ball",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:37.878Z",
- "language": 1,
- "uuid": "04bb8808-dab8-46a4-8e92-c92c7687ee76",
- "exercise_base": 265
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 768,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Stand holding dumbbells at shoulder width apart. Face forearm upward and keep upper arm still while raising each dumbbell up to your shoulder.",
- "name": "Standing Bicep Curl",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:18.117Z",
- "language": 2,
- "uuid": "6163bf70-c825-49f4-8edb-69c2ee45f42e",
- "exercise_base": 621
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 771,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The reverse-grip barbell curl is a variation on the biceps curl where the palms face downward. The switch from an underhand to an overhand grip brings the forearm and brachialis muscles more into the exercise.",
- "name": "Reverse Curl",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:01.324Z",
- "language": 2,
- "uuid": "bdcae845-6726-457f-8e04-203754a78e1c",
- "exercise_base": 495
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 781,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "A dip is an upper-body strength exercise. Narrow, shoulder-width dips primarily train the triceps, with major synergists being the anterior deltoid, the pectoralis muscles (sternal, clavicular, and minor), and the rhomboid muscles of the back (in that order).[1] Wide arm training places additional emphasis on the pectoral muscles, similar in respect to the way a wide grip bench press would focus more on the pectorals and less on the triceps.",
- "name": "Dips",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:54.995Z",
- "language": 2,
- "uuid": "7191e015-0c60-4376-9be0-733b9754b7f8",
- "exercise_base": 194
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 788,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The leg press is a weight training exercise in which the individual pushes a weight or resistance away from them using their legs.",
- "name": "Leg Press",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:49.297Z",
- "language": 2,
- "uuid": "6c8e863c-f6c2-4ad0-a0e9-5e6d9e6a928b",
- "exercise_base": 371
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 791,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The leg raise is a strength training exercise which targets the iliopsoas (the anterior hip flexors). Because the abdominal muscles are used isometrically to stabilize the body during the motion, leg raises are also often used to strengthen the rectus abdominis muscle and the internal and external oblique muscles.",
- "name": "Leg Raise",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:34.641Z",
- "language": 2,
- "uuid": "d543595d-bbad-40b8-a9a4-e67cbdb76490",
- "exercise_base": 376
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 792,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The leg curl, also known as the hamstring curl, is an isolation exercise that targets the hamstring muscles. The exercise involves flexing the lower leg against resistance towards the buttocks. Other exercises that can be used to strengthen the hamstrings are the glute-ham raise and the deadlift.",
- "name": "Leg Curl",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:10.589Z",
- "language": 2,
- "uuid": "43f534f6-fca3-4ad0-beda-0c68a0a5f0f8",
- "exercise_base": 364
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 795,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The burpee, or squat thrust, is a full body exercise used in strength training and as an aerobic exercise. The basic movement is performed in four steps and known as a four-count burpee: Begin in a standing position. Move into a squat position with your hands on the ground. (count 1) Kick your feet back into a plank position, while keeping your arms extended. (count 2) Immediately return your feet into squat position. (count 3) Stand up from the squat position (count 4)",
- "name": "Squat Thrust",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:24.922Z",
- "language": 2,
- "uuid": "85e6baf6-f8a3-48ea-9365-ef2bf5b3c6d1",
- "exercise_base": 616
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 799,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Torsten Linnecke",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Diese \u00dcbung kann wahlweise im parallelen oder versetzten Stand durchgef\u00fchrt werden.
\nGreife das Ende einer Langhantel, w\u00e4hrend das andere Ende fixiert am Boden ist und versuche das Gewicht von dir wegzudr\u00fccken ohne dabei die Langhantel Richtung K\u00f6rpermittelpunkt zu bewegen. Der ganze K\u00f6rper bleibt w\u00e4hrend der \u00dcbungsausf\u00fchrung gerade und angespannt.
",
- "name": "Landmine-Press, Einarmig",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:21.482Z",
- "language": 1,
- "uuid": "37a10f8f-d77a-442f-b4d1-31bc891fcffc",
- "exercise_base": 346
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 801,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "In strength training, rowing (or a row, usually preceded by a qualifying adjective \u2014 for instance a seated row) is an exercise where the purpose is to strengthen the muscles that draw the rower's arms toward the body (latissimus dorsi) as well as those that retract the scapulae (trapezius and rhomboids) and those that support the spine (erector spinae). When done on a rowing machine, rowing also exercises muscles that extend and support the legs (quadriceps and thigh muscles). In all cases, the abdominal and lower back muscles must be used in order to support the body and prevent back injury.",
- "name": "Row",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:08.743Z",
- "language": 2,
- "uuid": "7b4243cd-6da8-4e68-a972-6e1650f6e790",
- "exercise_base": 508
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 803,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The chin-up (also known as a chin or chinup) is a strength training exercise. People frequently do this exercise with the intention of strengthening muscles such as the latissimus dorsi and biceps, which extend the shoulder and flex the elbow, respectively. In this maneuver, the palms are faced towards the body. It is a form of pull-up in which the range of motion is established in relation to a person's chin.",
- "name": "Chin Up",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:02.775Z",
- "language": 2,
- "uuid": "0849d95d-e83b-44bd-ae95-1fcb89fa5a04",
- "exercise_base": 152
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 804,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The leg extension is a resistance weight training exercise that targets the quadriceps muscle in the legs. The exercise is done using a machine called the Leg Extension Machine. There are various manufacturers of these machines and each one is slightly different. Most gym and weight rooms will have the machine in their facility. The leg extension is an isolated exercise targeting one specific muscle group, the quadriceps. It should not be considered as a total leg workout, such as the squat or deadlift. The exercise consists of bending the leg at the knee and extending the legs, then lowering them back to the original position.",
- "name": "Leg Extension",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:46.269Z",
- "language": 2,
- "uuid": "57e739b5-e931-405f-a548-d419a70ea602",
- "exercise_base": 369
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 805,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The shoulder shrug (usually called simply the shrug) is an exercise in weight training used to develop the upper trapezius muscle. The lifter stands erect, hands about shoulder width apart, and raises the shoulders as high as possible, and then lowers them, while not bending the elbows, or moving the body at all. The lifter may not have as large a range of motion as in a normal shrug done for active flexibility. It is usually considered good form if the slope of the shoulders is horizontal in the elevated position.",
- "name": "Shoulder Shrug",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:06.261Z",
- "language": 2,
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- "license_author": "marcelbader",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Hanging on sloper holds of a fingerboard for a amount of seconds
",
- "name": "Sloper hanging",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:17.535Z",
- "language": 2,
- "uuid": "2e1a541d-e857-402b-8656-a4e4e886a82b",
- "exercise_base": 804
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1072,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "marcelbader",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Mit ausgestreckten Armen an Slopern des Fingerboards h\u00e4ngen f\u00fcr eine Anzahl an Sekunden
",
- "name": "Sloper h\u00e4ngen",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:17.547Z",
- "language": 1,
- "uuid": "82c7b25d-aad0-44b3-977d-46b746bd3906",
- "exercise_base": 804
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1073,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "cshep442",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The cable rope push-down is a popular exercise targeting the triceps muscles. It's easy to learn and perform, making it a favorite for everyone from beginners to advanced lifters. It is usually performed for moderate to high reps, such as 8-12 reps or more per set, as part of an upper-body or arm-focused workout.",
- "name": "Tricep Pushdown on Cable",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2024-01-02T16:33:03.757Z",
- "language": 2,
- "uuid": "51595d74-afe2-4445-88ec-2a289251e710",
- "exercise_base": 805
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1074,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "marcelbader",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Hang for 10 seconds on a fingerboard with a 20 mm edge",
- "name": "Fingerboard 20 mm edge",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:06.150Z",
- "language": 2,
- "uuid": "11437c81-ca9e-4670-a9df-2ddf2566f419",
- "exercise_base": 820
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1075,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "marcelbader",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "10 Sekunden an einer 20 mm Leiste des Fingerboards h\u00e4ngen",
- "name": "Leisten h\u00e4ngen an 20 mm Kante",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:06.159Z",
- "language": 1,
- "uuid": "eff8a009-cded-4ebd-a83f-fe7a17d07529",
- "exercise_base": 820
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- },
- {
- "model": "exercises.exercise",
- "pk": 1076,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "marcelbader",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Pullup on a choosen edge of a fingerboard / hangboard ",
- "name": "Pullup on fingerboard",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:34.445Z",
- "language": 2,
- "uuid": "f7be99bb-9f41-4c7d-8228-f90ec2368007",
- "exercise_base": 821
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- },
- {
- "model": "exercises.exercise",
- "pk": 1077,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "marcelbader",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Klimmz\u00fcge an einer gew\u00e4hlten Leiste eines Fingerboards / Hangboards",
- "name": "Klimmzug an Leiste",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:34.396Z",
- "language": 1,
- "uuid": "fbc1ab04-38d3-427e-95dd-1a722ad3407f",
- "exercise_base": 821
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- },
- {
- "model": "exercises.exercise",
- "pk": 1078,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "cshep442",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The reverse cable fly, also known as the cable rear delt fly, is a deltoid muscle strengthening and definition exercise. It\u2019s one of the best isolation exercises for your back and posterior deltoid.This workout targets your posterior (back) deltoids while using a range of upper body muscles.
- Adjust the weight and the pulleys to the right height. You should be able to see the pulleys because they should be above your head.
- With your right hand, grab the left pulley, and with your left hand, grab the right pulley, crossing them in front of you. This is where you\u2019ll begin your journey.
- Start the movement by moving your arms back and forth while keeping your arms straight.
- Pause at the finish of the move for a brief moment before returning the handles to their starting positions.
",
- "name": "Cable Rear Delt Fly",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:06.182Z",
- "language": 2,
- "uuid": "e99166c7-caf9-44fc-a8b0-9249a2ebb6b5",
- "exercise_base": 822
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1079,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "cshep442",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The plate front raise is a variation of the dumbbell front raise where the lifter holds a weight plate between two hands, rather than using a dumbbell, barbell, or other weight. It can provide variety in a shoulder-focused muscle-building workout, or as part of an upper body or full-body circuit.\n- While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position.
- Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second. As you inhale, slowly lower the plate back down to the starting position.
- Repeat for the recommended amount of repetitions.
",
- "name": "Front Plate Raise",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:40.697Z",
- "language": 2,
- "uuid": "b23175a3-a587-4ce5-a403-c989ebbce609",
- "exercise_base": 827
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1080,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "cshep442",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The incline dumbbell reverse fly is an upper-body exercise targeting the posterior or rear deltoids, as well as the postural muscles of the upper back. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 10-15 reps per set or more.",
- "name": "Incline Bench Reverse Fly",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:06.387Z",
- "language": 2,
- "uuid": "ee2199f8-f649-4147-8a27-d2fd45497a10",
- "exercise_base": 828
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1081,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "cshep442",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Seated on a bench with the dumbbells on the floor bend over at 45 Degrees and then slowly raise each dumbbell to shoulder height and hold for a couple seconds before lowering to the starting position.
",
- "name": "Rear Delt Raise",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:38.598Z",
- "language": 2,
- "uuid": "9cfdd32d-af63-40a5-b475-dcaa3baa3171",
- "exercise_base": 829
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1101,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "enros7500",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Control the descent, go down in 2 seconds and go up as explosively as you can.\nIt is very important that you do hip mobility before you start training, to improve depth.\nForget about the weight, go down as far as you can, without lifting your heels off the ground and go up.\nA good technique will generate more hypertrophy than a lot of weight without a correct ROM.",
- "name": "Barbell Squat",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:06.607Z",
- "language": 2,
- "uuid": "257fdd82-bd43-4a29-81e8-c1d6ec62987d",
- "exercise_base": 849
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1103,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "enros7500",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Controla la bajada, baja en 2 segundos y sube lo m\u00e1s explosivo que puedas.\nEs muy importante que hagas movilidad de cadera antes de empezar a entrenar, para mejorar la profundidad.\nOlvidate del peso, baja todo lo que puedas, sin levantar los talones del suelo y sube par arriba.\nUna buena t\u00e9cnica va a generarte m\u00e1s hipertrofia que mucho peso sin un ROM correcto.",
- "name": "Squat con barra",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:08.917Z",
- "language": 4,
- "uuid": "7fbcb14c-9425-4308-a2e6-66feecfeadaa",
- "exercise_base": 849
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1105,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "enros7500",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Is an isolation exercise focused on the quadriceps, which are made up of four specific muscles on the front of your thigh\u2014the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.",
- "name": "Leg Extension",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:48:12.641Z",
- "language": 2,
- "uuid": "d23fbe5a-3f5e-48c1-b65c-e4907dc0f105",
- "exercise_base": 851
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1106,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "enros7500",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Es un ejercicio de aislamiento centrado en los cu\u00e1driceps, que est\u00e1n formados por cuatro m\u00fasculos espec\u00edficos de la parte anterior del muslo: el recto femoral, el vasto lateral, el vasto medio y el vasto intermedio.",
- "name": "Extensi\u00f3n de cu\u00e1driceps",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:48:12.283Z",
- "language": 4,
- "uuid": "3f17e3e8-c2d4-4227-aa10-a56e4dd285bf",
- "exercise_base": 851
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1156,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "enros7500",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips. If you have a padded bar, or anything you can slip in between the bar and your body, it will go a long way to making the exercise more comfortable.",
- "name": "Barbell Hip Thrust",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:22.455Z",
- "language": 2,
- "uuid": "ce0f992e-f639-4489-ba51-80ee27720134",
- "exercise_base": 901
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1157,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "enros7500",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips. If you have a padded bar, or anything you can slip in between the bar and your body, it will go a long way to making the exercise more comfortable.",
- "name": "Barbell Hip Thrust",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:09.526Z",
- "language": 2,
- "uuid": "1af6b273-eb97-4712-a0c6-fe9a1dfe97f4",
- "exercise_base": 902
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1161,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "enros7500",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips. If you have a padded bar, or anything you can slip in between the bar and your body, it will go a long way to making the exercise more comfortable.",
- "name": "Barbell Hip Thrust",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:39.812Z",
- "language": 2,
- "uuid": "b43149e8-e4fb-4657-893f-2fc0b79baa3d",
- "exercise_base": 906
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1162,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Bret Contreras",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Si\u00e9ntate en el suelo con un banco detr\u00e1s de ti, dobla las rodillas para que tus pies est\u00e9n plantados en el suelo y sujeta una barra que descanse debajo de tus caderas. Si tienes una barra acolchada o algo que puedas colocar entre la barra y tu cuerpo, te resultar\u00e1 m\u00e1s c\u00f3modo.",
- "name": "Barbell Hip Thrust",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:35.333Z",
- "language": 4,
- "uuid": "952d450f-e7cc-4f09-ada0-ddea1a47b492",
- "exercise_base": 294
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1163,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "karly",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Handstands Push Up which demand high level of skill",
- "name": "Handstand Push Up",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:16.276Z",
- "language": 2,
- "uuid": "58107eea-4dcf-42e6-90a8-c8d11735f155",
- "exercise_base": 907
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1164,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "sistab2",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Distensione Panca Piana con BilanciereDistensione Panca Piana con Bilanciere",
- "name": "Distensione Panca Piana con Bilanciere",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:15.443Z",
- "language": 13,
- "uuid": "92fd2bf0-9cf8-40fc-8a69-e5e16136327d",
- "exercise_base": 73
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1165,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Impugnando un bilanciere con presa in pronazione (palmi rivolti verso il basso), piegare leggermente le ginocchia e portare il busto in avanti, piegando in vita, mantenendo la schiena dritta fino a portarla quasi parallela al pavimento. Suggerimento: assicurati di tenere la testa alta. Il bilanciere dovrebbe pendere direttamente davanti a te mentre le tue braccia pendono perpendicolarmente al pavimento e al busto. Questa \u00e8 la tua posizione di partenza. Ora, mantenendo fermo il busto, espira e solleva il bilanciere verso di te. Tieni i gomiti vicini al corpo e usa solo gli avambracci per sostenere il peso. Nella posizione contratta in alto, contrai i muscoli della schiena e mantieni la posizione per una breve pausa. Quindi inspira e abbassa lentamente il bilanciere nella posizione iniziale. Ripeti per la quantit\u00e0 consigliata di ripetizioni.",
- "name": "Rematore presa neutra con bilanciere",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:34:15.565Z",
- "language": 13,
- "uuid": "d7f5ecab-7735-4968-813c-e277fda1a0ff",
- "exercise_base": 83
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1166,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "StaccoStacco\nStacco",
- "name": "Stacco",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:21.139Z",
- "language": 13,
- "uuid": "7c088d54-6732-4d5e-aae8-9be8d4a1f111",
- "exercise_base": 184
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1167,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "drthurlow",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Lat Machine dietro Lat Machine dietro ",
- "name": "Lat Machine dietro",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:44.917Z",
- "language": 13,
- "uuid": "96ee7b59-8615-41cf-bebb-33044513d36b",
- "exercise_base": 354
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1168,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "enros7500",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Controlla la discesa, scendi in 2 secondi e risali nel modo pi\u00f9 esplosivo possibile. \u00c8 molto importante eseguire la mobilit\u00e0 dell'anca prima di iniziare l'allenamento, per migliorare la profondit\u00e0. Dimentica il peso, scendi pi\u00f9 che puoi, senza sollevare i talloni da terra e sali. Una buona tecnica generer\u00e0 pi\u00f9 ipertrofia di molto peso senza un corretto ROM.",
- "name": "Squat con bilanciere",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:11.381Z",
- "language": 13,
- "uuid": "bf837018-4b7d-4840-b8ee-d3b63017b7bc",
- "exercise_base": 849
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1169,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Scrollate con bilanciereScrollate con bilanciere",
- "name": "Scrollate con bilanciere",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:58.151Z",
- "language": 13,
- "uuid": "56c2ee07-16ca-4689-8397-05f4eec2db69",
- "exercise_base": 571
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1170,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Curl con bilanciereCurl con bilanciere",
- "name": "Curl con bilanciere",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:34:47.859Z",
- "language": 13,
- "uuid": "b7e14e98-02ec-466c-b620-7564d49f39c2",
- "exercise_base": 91
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1171,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Curl inversi con bilanciereCurl inversi con bilanciere",
- "name": "Curl inversi con bilanciere",
- "created": "2023-08-06T08:17:17.349Z",
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- "model": "exercises.exercise",
- "pk": 1205,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "novadani",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "seated machine, straight back, slow exercise",
- "name": "Machine chest fly",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:37.498Z",
- "language": 2,
- "uuid": "383a2657-0807-4b13-beff-a6b6c928fc1b",
- "exercise_base": 926
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1206,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Suspension exercise with trx for chest training",
- "name": "Suspended crossess",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:16.453Z",
- "language": 2,
- "uuid": "b2a64542-b93f-4ab5-8562-f8b7de599ff2",
- "exercise_base": 927
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1236,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "utkb",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "In this exercise, the back muscles and the muscles of the back of the leg and back of the arm are activated by lifting the crossed arm and leg at the same time in the crawling position. It also improves balance and proprioception. The movement is done symmetrically.\n\n1. Get into a crawling posture.2. Draw your abdomen in, then raise your right leg and left arm.3. You should keep your abdomen in for 8 seconds.4. After 8 seconds, slowly lower your arm and leg.5. Then release your muscle.\n",
- "name": "Quadriped Arm and Leg Raise",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:29.690Z",
- "language": 2,
- "uuid": "5c09a625-ee7c-4d36-b863-4c6cb7eafd84",
- "exercise_base": 957
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1237,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "notdefine",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Petto, spalle e tricipiti, avvicinando le mani; al contrario, rispetto ad un classico push-up, con i diamond push up puoi concentrare lo sforzo maggiormente sui tricipiti.",
- "name": "Piegamenti a diamante",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:27.206Z",
- "language": 13,
- "uuid": "2cc30b21-c069-4775-8ff9-1ea3711dcff9",
- "exercise_base": 386
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1238,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "muscoli coinvolti: bicipitiAfferrare le maniglie delle cinghie TRX, inclinare il corpo all\u2019indietro.Braccia e gambe distese, corpo disposto su un\u2019unica linea.",
- "name": "Bicipiti con trx",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:16.605Z",
- "language": 2,
- "uuid": "14c7bcde-9182-4473-8e87-b510b7ae324c",
- "exercise_base": 958
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1239,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u00c8 l'esercizio propedeutico dei Pull Up. I muscoli che vengono coinvolti in questo esercizio di tirata sono il gran dorsale, deltoide e bicipiti.",
- "name": "Trazioni orizzontali al trx",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:46.903Z",
- "language": 2,
- "uuid": "bf6cc460-5996-452b-a40e-a137da1ec13e",
- "exercise_base": 959
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1240,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u00c8 l'esercizio propedeutico dei Pull Up. I muscoli che vengono coinvolti in questo esercizio di tirata sono il gran dorsale, deltoide e bicipiti.",
- "name": "Trazioni orizzontali con trx",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:46.929Z",
- "language": 13,
- "uuid": "bef4ed52-394d-4ca6-b290-023c6676a8b7",
- "exercise_base": 959
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1241,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "muscoli coinvolti: bicipitiAfferrare le maniglie delle cinghie TRX, inclinare il corpo all\u2019indietro.Braccia e gambe distese, corpo disposto su un\u2019unica linea.",
- "name": "Bicipiti al trx",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:16.560Z",
- "language": 13,
- "uuid": "20ae9f13-fa46-4965-9cf8-6ed627a31d60",
- "exercise_base": 958
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1243,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "krisbbb",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sulla schiena, le gambe distese verso l'alto, raggiungi le dita dei piedi con le mani e solleva le scapole da terra e indietro.",
- "name": "Crunch con alzata di Gambe",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:36:53.341Z",
- "language": 13,
- "uuid": "0e13fc5b-eed9-49a8-a2dc-307bfc6d56a5",
- "exercise_base": 174
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1244,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "oliser67",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Il chin-up (noto anche come mento o chinup) \u00e8 un esercizio di allenamento della forza. Le persone spesso eseguono questo esercizio con l'intenzione di rafforzare muscoli come il gran dorsale e il bicipite, che rispettivamente estendono la spalla e flettono il gomito. In questa manovra, i palmi sono rivolti verso il corpo. \u00c8 una forma di pull-up in cui il range di movimento \u00e8 stabilito in relazione al mento di una persona.",
- "name": "Trazioni con presa prona",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:49.413Z",
- "language": 13,
- "uuid": "f320cb39-70ba-4112-9de3-411f7aee1d6c",
- "exercise_base": 154
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1245,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "YYCfit / BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Mettiti in posizione sul pavimento sostenendo il tuo peso sugli avambracci e sulle dita dei piedi. Le braccia sono piegate e direttamente sotto la spalla.\n\nTieni il corpo sempre dritto e mantieni questa posizione il pi\u00f9 a lungo possibile. Per aumentare la difficolt\u00e0, \u00e8 possibile sollevare un braccio o una gamba durante l'esecuzione di questo esercizio.",
- "name": "Plank",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:42:36.936Z",
- "language": 13,
- "uuid": "21f273f1-2ba2-42f1-a3b9-50719f5093d1",
- "exercise_base": 458
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1246,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Il chin-up (noto anche come mento o chinup) \u00e8 un esercizio di allenamento della forza. Le persone spesso eseguono questo esercizio con l'intenzione di rafforzare muscoli come il gran dorsale e il bicipite, che rispettivamente estendono la spalla e flettono il gomito. In questa manovra, i palmi sono rivolti verso il corpo. \u00c8 una forma di pull-up in cui il range di movimento \u00e8 stabilito in relazione al mento di una persona.",
- "name": "Trazioni alla sbarra",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:03.250Z",
- "language": 13,
- "uuid": "3dc8d2b9-b6ad-430c-81ab-8af51e1fa2eb",
- "exercise_base": 152
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1248,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Il ciclismo, chiamato anche andare in bicicletta o andare in bicicletta, \u00e8 l'uso di biciclette per il trasporto, la ricreazione, l'esercizio o lo sport. Le persone impegnate nel ciclismo sono indicate come ciclisti, ciclisti o motociclisti. Oltre alle biciclette a due ruote, il ciclismo comprende anche la guida di monocicli, tricicli, quadricicli, veicoli reclinati e simili a propulsione umana.",
- "name": "Bicicletta",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:01.656Z",
- "language": 13,
- "uuid": "a50b90e9-53b7-4eaf-903f-66f0ef6ebd68",
- "exercise_base": 177
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1249,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "foguinho.peruca",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Corri su un tapis roulant (correre su tappeto rotante in palestra)",
- "name": "Tapis roulant",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:47.853Z",
- "language": 13,
- "uuid": "81f63eef-688e-4869-8596-1fe105c6a87c",
- "exercise_base": 530
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1251,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Normali flessioni sui manubri, questo porta un'ulteriore gamma di movimento",
- "name": "Piegamenti con manubri",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:20.494Z",
- "language": 13,
- "uuid": "6ae16b62-2006-418c-ad2a-c76605ffd0ef",
- "exercise_base": 801
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1252,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "While kettlebell swings are a full-body workout, they mostly target the muscles along the posterior chain (back of the body). The main muscles used are the glutes, hamstrings, spinal erectors, and muscles of the upper back.",
- "name": "kettlebell swing",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:16.665Z",
- "language": 2,
- "uuid": "ca7a14d8-ca6b-4007-8fae-9ebeba53c773",
- "exercise_base": 960
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1253,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Le oscillazioni con kettlebell sono un allenamento per tutto il corpo, colpiscono principalmente i muscoli lungo la catena posteriore (parte posteriore del corpo). I principali muscoli utilizzati sono i glutei, i muscoli posteriori della coscia, gli erettori spinali e i muscoli della parte superiore della schiena.",
- "name": "kettlebell swing",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:16.705Z",
- "language": 13,
- "uuid": "99ab7599-c61b-4d97-bf3f-83825d1eafee",
- "exercise_base": 960
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1255,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "abuono",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "50m swimming sprints at 1min",
- "name": "Swimming 50m sprints",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:16.756Z",
- "language": 2,
- "uuid": "e92206ab-ee30-4a89-ac50-947a962e1c76",
- "exercise_base": 961
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1256,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u00c8 un esercizio di forza della parte superiore del corpo. Dip stretti, alla larghezza delle spalle, allenano principalmente i tricipiti, con i principali sinergici che sono il deltoide anteriore, i muscoli pettorali (sternale, clavicolare e minore) e i muscoli romboidali della schiena (in quest'ordine).[1] L'allenamento con le braccia larghe pone ulteriore enfasi sui muscoli pettorali, in modo simile al modo in cui una panca con presa larga si concentrerebbe maggiormente sui pettorali e meno sui tricipiti.",
- "name": "Dips",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:51.747Z",
- "language": 13,
- "uuid": "e9a71dab-137c-4949-9e4c-56b762b1cf49",
- "exercise_base": 194
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1257,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "It improves muscle toning, strengthens the leg muscles (quads, glutes, calves), helps vascularisation and increases resistance. The elliptical is also very useful if you aim to lose weight.",
- "name": "Elliptical",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:16.796Z",
- "language": 2,
- "uuid": "7e2bc88a-f00f-4bfb-856e-78432b70d8ba",
- "exercise_base": 962
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1258,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Migliora la tonificazione muscolare, potenzia i muscoli delle gambe (quadricipiti, glutei, polpacci), aiuta la vascolarizzazione e aumenta la resistenza. L'ellittica \u00e8 inoltre molto utile se si punta al dimagrimento.",
- "name": "Ellittica",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:16.847Z",
- "language": 13,
- "uuid": "2520dd44-9d3a-4975-b668-c4b754ec5bcd",
- "exercise_base": 962
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1281,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Stand upright and grip the kettlebell with both hands. Perform the elbow flexion motion, starting from a fully extended position until your hand reaches shoulder height. Spread your legs a little for stability and, to perform the exercise correctly, try not to push with your back or body in general. Change the weight of the kettlebell to adjust the difficulty.",
- "name": "Curl with kettlebell two hands",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:29.518Z",
- "language": 2,
- "uuid": "2235f9e1-099e-4595-8acf-a79a09fdece6",
- "exercise_base": 974
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1282,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posizionati in piedi e impugna il kettlebell con entrambe le mani. Esegui il movimento di flessione del gomito, partendo da una posizione completamente distesa fino a quando la mano raggiunge l'altezza della spalla. Allarga un po' le gambe per la stabilit\u00e0 e, per eseguire correttamente l\u2019esercizio, cerca di non spingere con la schiena o con il corpo in generale. Modifica il peso del kettlebell per regolare la difficolt\u00e0.",
- "name": "Curl con kettlebell a due mani",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:29.493Z",
- "language": 13,
- "uuid": "1dba7125-0111-4dee-b18e-f74b7b959ca1",
- "exercise_base": 974
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1283,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Standing with the kettlebell in one hand and bent at the elbow, start from a fully extended position until your hand reaches shoulder height. To perform the movement correctly, try not to push with your back or body.",
- "name": "one-handed kettlebell curls",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:16.932Z",
- "language": 2,
- "uuid": "03888fad-eeff-4b01-ac68-182269658a07",
- "exercise_base": 975
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1284,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "In piedi con il kettlebell in una mano e piega il gomito, parti da una posizione completamente distesa fino a quando la mano raggiunge l'altezza delle spalle. Per eseguire il movimento in modo corretto cerca di non spingere con la schiena o con il corpo.",
- "name": "Curl con kettlebell una sola mano",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:16.908Z",
- "language": 13,
- "uuid": "50de07b7-3b27-4ff7-acae-0a5e6d56f8d9",
- "exercise_base": 975
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1285,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "nate303303",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Descrizione\n-partenza in posizione push up\n\n-inclinare il peso del corpo sul lato destro e completare un push up con il petto sopra la mano destra\n\n-tornare alla posizione centrata\n\n-sulla ripetizione 2, inclinati sul lato sinistro",
- "name": "Push Up da un lato all'altro",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:56.774Z",
- "language": 13,
- "uuid": "2d2e1088-21d3-4fc0-8b28-7d535cda95f1",
- "exercise_base": 583
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1286,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Using a medicine ball as an overload will make the exercise heavier.",
- "name": "Medicine ball booklet crunch",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:16.983Z",
- "language": 2,
- "uuid": "a1d94c5e-b82d-4698-9013-a10719402286",
- "exercise_base": 976
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1287,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "L'uso di una palla medica come sovraccarico render\u00e0 l'esercizio pi\u00f9 pesante.",
- "name": "Crunch a libretto con palla medica",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:16.968Z",
- "language": 13,
- "uuid": "975905fb-383f-41e3-9a80-f7f3fefe6664",
- "exercise_base": 976
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1288,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "improvements in coordination, balance and endurance, toning of the leg and buttock muscles and an overall increase in bone density eliminating the risk of osteoporosis.",
- "name": "Squat box",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:17.012Z",
- "language": 2,
- "uuid": "dbabc12d-9555-4a8f-bd8d-e771ec91f8a2",
- "exercise_base": 977
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1289,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "miglioramenti nella coordinazione, nell'equilibrio e nella resistenza, tonificazione dei muscoli di gambe e glutei e un generale aumento della densit\u00e0 ossea eliminando il rischio di osteoporosi.",
- "name": "squat box",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:17.134Z",
- "language": 13,
- "uuid": "97656c71-2a0b-4ea3-bbb0-10f2a578239f",
- "exercise_base": 977
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1290,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Behrooz",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Descrizione\nSali su un tappetino e sdraiati sulla schiena. Contrai gli addominali, allunga il sollevamento e le gambe e sollevali (anche la testa e le spalle vengono sollevate). Assicurati che la parte bassa della schiena rimanga a contatto con il tappetino.",
- "name": "Barchetta",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:39.037Z",
- "language": 13,
- "uuid": "a96ebf2f-c53d-4b2d-9ac1-1c6ab476aa3b",
- "exercise_base": 297
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1291,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The 90\u00b0 leg raise on the bar is a very intense exercise that involves all the abdominal muscles.",
- "name": "knee raises",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:17.434Z",
- "language": 2,
- "uuid": "f8aa76b7-5450-4fa3-8376-481429d0b04a",
- "exercise_base": 978
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1292,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "sollevamento gambe 90\u00b0 alla sbarra \u00e8 un esercizio molto intenso che coinvolge tutta la muscolatura addominale.",
- "name": "Addominali alla sbarra",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:17.265Z",
- "language": 13,
- "uuid": "ae7a64f9-a419-4c64-ba39-8f981297520b",
- "exercise_base": 978
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1293,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "with a firm grip with both hands on the bar, raise your outstretched legs, until you reach a 90\u00b0 angle with your torso.",
- "name": "Leg raises pull up bar",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:47.060Z",
- "language": 2,
- "uuid": "aa399236-f284-49e3-ada5-6725104662b3",
- "exercise_base": 979
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1294,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Con presa salda a due mani alla sbarra, alza le gambe distese, fino a raggiungere un angolo di 90\u00b0 con il busto",
- "name": "Addominali alla sbarra a gambe distese",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:46.967Z",
- "language": 13,
- "uuid": "1f930161-8ea1-4370-baf4-7c070e83de2f",
- "exercise_base": 979
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1295,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Whythebigpaws",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Stai in piedi con i talloni, le spalle, la parte posteriore della testa e i fianchi che toccano il muro. Inizia con i bicipiti verso l'esterno e i gomiti a un angolo di 90 gradi. Raddrizza le braccia rimanendo contro il muro senza inarcare la schiena dal muro, imitando un movimento di pressa per le spalle.",
- "name": "Scivoli a muro",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:35.790Z",
- "language": 13,
- "uuid": "d5bbc081-8f46-40ae-ab94-3c20940a22ee",
- "exercise_base": 716
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1296,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "variation of the pull-up exercise, it is performed with a grip of one hand supine and one hand prone, do not twist the torso to get back to the front, the head passes once to one side, once to the other.",
- "name": "commando pull-ups",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:05.954Z",
- "language": 2,
- "uuid": "0e2afa02-bf91-4d24-a322-6c81748a98ae",
- "exercise_base": 980
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1297,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Variazione dell'esercizio trazioni alla sbarra, viene eseguito con una presa di una mano supina e di una mano prona,non torcere il busto per rimettersi frontali, la testa passa una volta da un lato, una volta dall\u2019altro.",
- "name": "Trazioni alla sbarra commando",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:05.873Z",
- "language": 13,
- "uuid": "a3f181a1-c458-490b-924a-f81d041348ed",
- "exercise_base": 980
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1299,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "er0355",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posisi awal:
Berdiri tegak, kaki selebar pinggul.
Langkah:
- Jongkok rendah dan dukung diri anda di lantai dengan tangan di antara lutut dan di depan kaki, punggung lurus.
- Menjaga tangan Anda di lantai, melompat kaki Anda ke belakang ke posisi papan tinggi.
- Lakukan push-up.
- Lompat kaki Anda ke depan untuk kembali ke posisi jongkok.
- Ulangi.
",
- "name": "Burpe Push-up",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:58.193Z",
- "language": 23,
- "uuid": "fa0a230b-6d8d-4079-93c3-51103e48c4dd",
- "exercise_base": 132
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1300,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "er0355",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Angli\u010d\u00e1ky",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:57.835Z",
- "language": 9,
- "uuid": "7a6ebc09-0f60-4e83-960f-47d3cb1fb5a0",
- "exercise_base": 132
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1301,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "er0355",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Position de d\u00e9part :
Tenez-vous droit, les pieds \u00e9cart\u00e9s de la largeur des hanches.
\u00c9tapes :
- Accroupissez-vous et prenez appui sur le sol avec les mains entre les genoux et devant les pieds, le dos droit.
- En gardant les mains sur le sol, lancez vos jambes vers l'arri\u00e8re en position de planche haute.
- Effectuez une pompe.
- Remettez vos pieds vers l'avant pour revenir \u00e0 la position de squat.
- R\u00e9p\u00e9tez.
",
- "name": "Burpees avec pompes",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:59.340Z",
- "language": 12,
- "uuid": "c250fa84-8b53-4a43-bd1e-06598e45fbb8",
- "exercise_base": 132
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1302,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "er0355",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posizione di partenza:
Stare dritti, piedi alla larghezza delle anche.
Passi:
- Accovacciarsi in basso e appoggiarsi al pavimento con le mani tra le ginocchia e davanti ai piedi, la schiena dritta.
- Tenendo le mani sul pavimento, saltate le gambe all'indietro in posizione di plank alto.
- Eseguire un push-up.
- Saltate i piedi in avanti per tornare alla posizione di squat.
- Ripetere.
",
- "name": "Spingere su burpees",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:36:00.379Z",
- "language": 13,
- "uuid": "4b2ecd46-6230-4eed-ab0a-5ab3b97b25ff",
- "exercise_base": 132
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1303,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "er0355",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Startpositie:
Sta rechtop, voeten heupbreedte uit elkaar.
Stappen:
- Hurk laag en ondersteun jezelf op de vloer met je handen tussen je knie\u00ebn en voor je voeten, met rechte rug.
- Houd je handen op de vloer, spring met je benen naar achter in een hoge plank positie.
- Druk op.
- Spring met je voeten naar voren om terug te keren in de hurkpositie.
- Herhaal.
",
- "name": "Opdruk burpees",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:36:00.070Z",
- "language": 6,
- "uuid": "51b74b43-0173-4b8a-8659-a16339d8f94c",
- "exercise_base": 132
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1304,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "er0355",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posi\u00e7\u00e3o inicial:
Fique de p\u00e9 reto, com os p\u00e9s afastados alinhados ao quadris.
Passos:
- Se agache e se apoie com as m\u00e3os no ch\u00e3o entre os joelhos e a frente de seus p\u00e9s, mantendo as costas retas.
- Mantendo as m\u00e3os no ch\u00e3o, pule jogando as pernas para tr\u00e1s para a posi\u00e7\u00e3o de prancha altas.
- Fa\u00e7a uma flex\u00e3o de bra\u00e7os.
- Pule os p\u00e9s para frente para voltar \u00e0 posi\u00e7\u00e3o de agachamento.
- Repita.
",
- "name": "Flex\u00e3o burpee",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:59.692Z",
- "language": 7,
- "uuid": "f2fb74f3-a875-437f-9ef1-bc0c1e64d561",
- "exercise_base": 132
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1305,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "er0355",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "\u015e\u0131nav ile burpee",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:36:00.730Z",
- "language": 16,
- "uuid": "061c22ea-58f8-4bd8-84ee-071e47993558",
- "exercise_base": 132
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1306,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "er0355",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:
\u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03af\u03c3\u03b9\u03b1, \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bf\u03c6\u03ce\u03bd.
\u0392\u03ae\u03bc\u03b1\u03c4\u03b1:
- \u039a\u03ac\u03bd\u03c4\u03b5 \u03b2\u03b1\u03b8\u03cd \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7\u03c1\u03b9\u03c7\u03c4\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03b1\u03bd\u03ac\u03bc\u03b5\u03c3\u03b1 \u03c3\u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1, \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03af\u03c3\u03b9\u03b1.
- \u0394\u03b9\u03b1\u03c4\u03b7\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1, \u03c0\u03b7\u03b4\u03ae\u03be\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9, \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2.
- \u0395\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03bc\u03af\u03b1 \u03ba\u03ac\u03bc\u03c8\u03b7.
- \u03a0\u03b7\u03b4\u03ae\u03be\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b2\u03b1\u03b8\u03cd \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2.
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5.
",
- "name": "\u0392\u03b1\u03c4\u03c1\u03b1\u03c7\u03ac\u03ba\u03b9\u03b1 \u03bc\u03b5 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:36:01.104Z",
- "language": 8,
- "uuid": "23fe284a-1a68-45ab-861d-8bcae01b343d",
- "exercise_base": 132
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1307,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "er0355",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:
\u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u060c \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646.
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- \u0643\u0631\u0631.
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- "description": "- Lehni si na zem hlavou nahoru s pokr\u010den\u00fdmi koleny.Zvedni z\u00e1da tak, aby se tv\u00e1 ramena co nejbl\u00ed\u017ee p\u0159ibl\u00ed\u017eily ke kolen\u016fm. Plosky nohou v\u010detn\u011b prst\u016f by m\u011bly z\u016fstat na zemi. Ruce mohou b\u00fdt za hlavou nebo p\u0159elo\u017een\u00e9 v k\u0159\u00ed\u017e na hrudi.
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- "description": "- Acu\u00e9stese boca arriba en el suelo con las rodillas dobladas.
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- "description": "- Allongez-vous sur le sol, face contre terre, genoux pli\u00e9s.
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- "description": "- Sdraiati a pancia in su sul pavimento con le ginocchia piegate.
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- "description": "- Ga op je rug liggen en buig je knie\u00ebn.
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- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5
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- "description": "- Berdiri dengan kaki bersama-sama dan lengan di sisi
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- Ulangi
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- "description": "- St\u016fj vzp\u0159\u00edmen\u011b, nohy t\u011bsn\u011b vedle sebe a ruce pod\u00e9l t\u011bla
- Sko\u010d na m\u00edst\u011b a rozt\u00e1hni p\u0159itom nohy bez prohnut\u00ed kolen a rukama tleskni nad hlavou
- Sko\u010d zp\u011bt a neust\u00e1le opakuj
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- "name": "Sk\u00e1kac\u00ed pan\u00e1k",
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- "description": "- P\u00e1rese con los pies juntos y los brazos a los lados
- Salte a una posici\u00f3n con las piernas abiertas y las manos tocandose por encima de la cabeza
- Repita
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- "license_author": "student1234",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Debout, pieds joints et bras le long du corps
- Sauter jusqu'\u00e0 une position o\u00f9 les jambes sont \u00e9cart\u00e9es et les mains se touchent au-dessus de la t\u00eate.
- R\u00e9p\u00e9tez
",
- "name": "Sauts en \u00e9toile",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:18.099Z",
- "language": 12,
- "uuid": "2564f164-929b-42d5-810d-af6072caa5cd",
- "exercise_base": 320
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1327,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "student1234",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Stani ravno sa skupljenim nogama i rukama uz tijelo
- Sko\u010di u polo\u017eaj s ra\u0161irenim nogama i dodirni ruke iznad glave
- Ponovi
",
- "name": "Skokovi s raskorakom",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:18.387Z",
- "language": 22,
- "uuid": "15069a9d-4ccc-4ec0-81d0-cf1697e77239",
- "exercise_base": 320
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1328,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "student1234",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Stai in piedi, a piedi uniti e con le braccia lunghi i fianchi, ginocchia e gomiti leggermente piegati
- Fai un piccolo salto, nel mentre divarica le gambe alla larghezza delle spalle e porta le braccia sopra la testa fino a toccarsi
- Ripeti
",
- "name": "Jumping jack",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:16.723Z",
- "language": 13,
- "uuid": "8ee1c154-1908-45ef-961e-02fce5786a6e",
- "exercise_base": 320
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1329,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "student1234",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Staan met voeten samen en armen aan de zijkanten
- Spring naar een positie met de benen wijd uitgespreid en de handen raken overhead
- Herhalen
",
- "name": "Klapsprongen",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:17.070Z",
- "language": 6,
- "uuid": "dfa8055f-0bd6-4571-ae99-8d94cad1dde2",
- "exercise_base": 320
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1330,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "student1234",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Fique com seus p\u00e9s juntos e os bra\u00e7os em repouso de cada lado
- Pule para uma posi\u00e7\u00e3o em que suas pernas fiquem abertas e as m\u00e3os toquem sob sua cabe\u00e7a
- Repita
",
- "name": "Polichinelos",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:17.754Z",
- "language": 7,
- "uuid": "9e8bdc90-e41f-4d82-9dcf-e7016c6d432e",
- "exercise_base": 320
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1331,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "student1234",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- St\u00e5 med f\u00f6tterna ihop och armarna utmed sidorna
- Hoppa till en position d\u00e4r benen \u00e4r brett is\u00e4r och h\u00e4nderna r\u00f6r vid varandra ovanf\u00f6r huvudet
- Upprepa
",
- "name": "Hoppande jacks",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:15.414Z",
- "language": 10,
- "uuid": "339f72e0-beb0-4856-a092-e71d16cb94d6",
- "exercise_base": 320
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1332,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "student1234",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Ayaklar bir arada ve kollar yanlarda olacak \u015fekilde ayakta durun
- Bacaklar geni\u015f a\u00e7\u0131lacak ve eller ba\u015f \u00fczerinde birbirine de\u011fecek \u015fekilde z\u0131play\u0131n
- Tekrarlay\u0131n
",
- "name": "Jack z\u0131plama",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:15.774Z",
- "language": 16,
- "uuid": "8e4d3907-b48d-47cf-9bbd-0fb8bd10158b",
- "exercise_base": 320
- }
- },
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- "model": "exercises.exercise",
- "pk": 1333,
- "fields": {
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- "license_author": "student1234",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03b5\u03bd\u03c9\u03bc\u03ad\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03c4\u03b1 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1
- \u03a0\u03b7\u03b4\u03ae\u03be\u03c4\u03b5 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03c6\u03ac\u03c0\u03c4\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03b5\u03c0\u03ac\u03bd\u03c9
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5
",
- "name": "E\u03ba\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2-\u03b1\u03bd\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03b1\u03bd\u03b1\u03c0\u03ae\u03b4\u03b7\u03c3\u03b7",
- "created": "2023-08-06T08:17:17.349Z",
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- "language": 8,
- "uuid": "6934c405-abea-4014-b3a2-9b854c9e6b1f",
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- "description": "- \u0412\u0441\u0442\u0430\u043d\u044c\u0442\u0435 \u0442\u0430\u043a, \u0447\u0442\u043e\u0431\u044b \u043d\u043e\u0433\u0438 \u0431\u044b\u043b\u0438 \u0432\u043c\u0435\u0441\u0442\u0435, \u0430 \u0440\u0443\u043a\u0438 \u043f\u043e \u0431\u043e\u043a\u0430\u043c
- \u041f\u0440\u044b\u0433\u043d\u0438\u0442\u0435 \u0432 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435, \u043a\u043e\u0433\u0434\u0430 \u043d\u043e\u0433\u0438 \u0448\u0438\u0440\u043e\u043a\u043e \u0440\u0430\u0441\u0441\u0442\u0430\u0432\u043b\u0435\u043d\u044b, \u0430 \u0440\u0443\u043a\u0438 \u043a\u0430\u0441\u0430\u044e\u0442\u0441\u044f \u043d\u0430\u0434 \u0433\u043e\u043b\u043e\u0432\u043e\u0439
- \u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435
",
- "name": "\u0414\u0436\u0430\u043c\u043f\u0438\u043d\u0433-\u0414\u0436\u0435\u043a",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:19.097Z",
- "language": 5,
- "uuid": "8605805c-5d19-4d31-a3da-2f389d7afb76",
- "exercise_base": 320
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- "license_title": "",
- "license_object_url": "",
- "license_author": "student1234",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \u05dc\u05e2\u05de\u05d5\u05d3 \u05e2\u05dd \u05e9\u05ea\u05d9 \u05d4\u05e8\u05d2\u05dc\u05d9\u05d9\u05dd \u05d9\u05d7\u05d3 \u05d5\u05e2\u05dd \u05d9\u05d3\u05d9\u05d9\u05dd \u05e6\u05de\u05d5\u05d3\u05d5\u05ea
- \u05dc\u05e7\u05e4\u05d5\u05e5 \u05dc\u05ea\u05e0\u05d5\u05d7\u05d4 \u05d1\u05d4 \u05d4\u05e8\u05d2\u05dc\u05d9\u05d9\u05dd \u05de\u05ea\u05e8\u05d7\u05e7\u05d5\u05ea \u05d6\u05d5 \u05de\u05d6\u05d5 \u05d5\u05d4\u05d9\u05d3\u05d9\u05d9\u05dd \u05de\u05d2\u05d9\u05e2\u05d5\u05ea \u05de\u05e2\u05dc \u05dc\u05d2\u05d5\u05d1\u05d4 \u05d4\u05e8\u05d0\u05e9
- \u05dc\u05d7\u05d6\u05d5\u05e8 \u05e2\u05dc \u05d4\u05e4\u05e2\u05d5\u05dc\u05d5\u05ea
",
- "name": "\u05e7\u05e4\u05d9\u05e6\u05d5\u05ea \u05e4\u05ea\u05d9\u05d7\u05d4\u05be\u05e1\u05d2\u05d9\u05e8\u05d4",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:19.404Z",
- "language": 21,
- "uuid": "538b9962-e8e2-406e-8726-ddd072cea0e6",
- "exercise_base": 320
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- "pk": 1336,
- "fields": {
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- "license_title": "",
- "license_object_url": "",
- "license_author": "student1234",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:
\u0642\u0641\u064a \u0628\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0639\u064b\u0627 \u060c \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u060c \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.
\u062e\u0637\u0648\u0627\u062a:
- \u0627\u0644\u0642\u0641\u0632 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0645\u0639 \u0627\u0646\u062a\u0634\u0627\u0631 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0648\u0627\u0633\u0639 \u0648\u0644\u0645\u0633 \u0627\u0644\u064a\u062f\u064a\u0646 \u0641\u0648\u0642 \u0627\u0644\u0631\u0623\u0633.
- \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.
- \u0643\u0631\u0631.
",
- "name": "\u0642\u0641\u0632 \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:19.790Z",
- "language": 17,
- "uuid": "92aeb64a-dea2-401d-8fd8-6f480c186ea9",
- "exercise_base": 320
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- "license_object_url": "",
- "license_author": "student1234",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u06f1. \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627 \u0631\u0627 \u062c\u0641\u062a \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0637\u0631\u0641\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u06f2. \u0628\u067e\u0631\u06cc\u062f \u0628\u0647 \u0646\u062d\u0648\u06cc \u06a9\u0647 \u067e\u0627\u0647\u0627 \u0628\u0627\u0632 \u0634\u0648\u0646\u062f \u0648 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u06cc\u06a9\u062f\u06cc\u06af\u0631 \u0631\u0627 \u0644\u0645\u0633 \u06a9\u0646\u0646\u062f\u06f3. \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f
",
- "name": "\u067e\u0631\u0648\u0627\u0646\u0647",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:20.102Z",
- "language": 20,
- "uuid": "b619eb48-0875-4c8a-ab10-13707b95c930",
- "exercise_base": 320
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- {
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- "pk": 1338,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "student1234",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u53cc\u811a\u5e76\u62e2\u7ad9\u7acb\uff0c\u80cc\u90e8\u633a\u76f4\uff0c\u624b\u81c2\u653e\u5728\u4e24\u4fa7\u3002
\u6b65\u9aa4\uff1a
- \u53cc\u817f\u5f20\u5f00\uff0c\u53cc\u624b\u8fc7\u9876\u8df3\u5230\u67d0\u4e2a\u4f4d\u7f6e\u3002
- \u8df3\u56de\u8d77\u59cb\u4f4d\u7f6e\u3002
- \u91cd\u590d\u3002
",
- "name": "\u8df3\u7206\u7af9",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:20.410Z",
- "language": 24,
- "uuid": "663bc4e9-907e-4dea-a750-5a11f8270c7d",
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- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posisi awal:
Berbaring telentang, kaki menyatu, lengan di samping tubuh.
Langkah:
- Tekuk lutut Anda, lalu luruskan untuk menunjuk lurus ke atas.
- Jaga agar kaki Anda tetap lurus, turunkan bersama-sama tanpa menyentuh lantai. Semakin rendah Anda pergi, semakin intens latihannya.
- Angkat kedua kaki bersama-sama untuk menunjuk lurus ke atas lagi.
- Ulangi dari Langkah 2.
",
- "name": "Mengangkat kaki",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:35.348Z",
- "language": 23,
- "uuid": "ff121f4e-3762-44df-a6b9-061e12d7cce8",
- "exercise_base": 376
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1340,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "V\u00fdchoz\u00ed pozice:
Lehn\u011bte si na z\u00e1da, nohy k sob\u011b, ruce pod\u00e9l t\u011bla.
Kroky:
- Pokr\u010dte kolena a pot\u00e9 je narovnejte tak, aby sm\u011b\u0159ovala p\u0159\u00edmo vzh\u016fru.
- Dr\u017ete nohy rovn\u011b a spus\u0165te je spole\u010dn\u011b dol\u016f, ani\u017e byste se dotkli podlahy. \u010c\u00edm n\u00ed\u017ee jdete, t\u00edm je cvi\u010den\u00ed intenzivn\u011bj\u0161\u00ed.
- Zvedn\u011bte ob\u011b nohy spole\u010dn\u011b tak, aby op\u011bt sm\u011b\u0159ovaly rovn\u011b nahoru.
- Opakujte od kroku 2.
",
- "name": "Zved\u00e1n\u00ed nohou",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:35.481Z",
- "language": 9,
- "uuid": "2d059ae4-187a-4b6e-a4bc-78898ab0875b",
- "exercise_base": 376
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- },
- {
- "model": "exercises.exercise",
- "pk": 1341,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ausgangsposition:
Lege Dich auf den R\u00fccken, F\u00fc\u00dfe zusammen, Arme an den Seiten.
Schritte:
- Beuge die Knie und strecke sie dann gerade nach oben.
- Halte die Beine gerade und senke sie gemeinsam ab, ohne den Boden zu ber\u00fchren. Je tiefer, desto intensiver ist die \u00dcbung.
- Hebe beide Beine zusammen an, so dass sie wieder gerade nach oben zeigen.
- Wiederholen ab Schritt 2.
",
- "name": "Beine heben",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:34.483Z",
- "language": 1,
- "uuid": "2c18f306-8230-4d77-8a95-c106cfefb4a7",
- "exercise_base": 376
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1342,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posici\u00f3n inicial:
T\u00fambate de espaldas, con los pies juntos y los brazos a los lados.
Pasos:
- Dobla las rodillas y luego ender\u00e9zalas para que apunten hacia arriba.
- Manteniendo las piernas rectas, b\u00e1jalas juntas sin tocar el suelo. Cuanto m\u00e1s bajes, m\u00e1s intenso ser\u00e1 el ejercicio.
- Sube las dos piernas juntas hasta que vuelvan a apuntar hacia arriba.
- Repite desde el paso 2.
",
- "name": "Levantamiento de piernas",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:34.935Z",
- "language": 4,
- "uuid": "ca53c59e-2429-4eca-8497-dc97cdcf909f",
- "exercise_base": 376
- }
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- "pk": 1343,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Lev\u00e9es de jambe",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:35.172Z",
- "language": 12,
- "uuid": "def8792f-2e0b-4afb-b9a2-7759221c3dfb",
- "exercise_base": 376
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1344,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posizione di partenza:
Sdraiarsi sulla schiena, piedi uniti, braccia lungo i fianchi.
Passi:
- Piegare le ginocchia, poi raddrizzarle per puntare in alto.
- Tenendo le gambe dritte, abbassale insieme senza toccare il pavimento. Pi\u00f9 in basso vai, pi\u00f9 intenso \u00e8 l'esercizio.
- Sollevare entrambe le gambe insieme per puntare di nuovo verso l'alto.
- Ripetere dal punto 2.
",
- "name": "Alzate le gambe",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:33.988Z",
- "language": 13,
- "uuid": "0ac8ee82-5816-414c-ba9b-8a825527400d",
- "exercise_base": 376
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1345,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Beginpositie:
Ga op je rug liggen, voeten bij elkaar, armen langs je zij.
Stappen:
- Buig uw knie\u00ebn, strek ze dan tot ze recht omhoog wijzen.
- Houd je benen recht, laat ze samen naar beneden zakken zonder de vloer te raken. Hoe lager je gaat, hoe intensiever de oefening.
- Breng beide benen weer recht omhoog.
- Herhaal vanaf stap 2.
",
- "name": "Been strekken",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:34.298Z",
- "language": 6,
- "uuid": "f8a2f947-4cb9-4273-b534-ad984a790671",
- "exercise_base": 376
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1346,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posi\u00e7\u00e3o inicial:
Deite-se de costas, com os p\u00e9s juntos, e os bra\u00e7os ao seu lado.
Passos:
- Dobre os joelhos, depois os endireite para apontar para cima.
- Mantenha as pernas retas, abaixe-as juntas, sem tocar o ch\u00e3o. Quanto mais baixo voc\u00ea for, mais intenso ser\u00e1 o exerc\u00edcio.
- Levante as duas pernas juntas para apontar para cima novamente.
- Repita a partir do passo 2.
",
- "name": "Levantamento de pernas",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:34.785Z",
- "language": 7,
- "uuid": "63ce5be1-2c10-4d31-946b-2ea0ddc92aa7",
- "exercise_base": 376
- }
- },
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- "model": "exercises.exercise",
- "pk": 1347,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ba\u015flang\u0131\u00e7 durumu:
Ayaklar biti\u015fik, kollar\u0131n\u0131z yan taraf\u0131n\u0131zda olacak \u015fekilde s\u0131rt \u00fcst\u00fc uzan\u0131n.
Ad\u0131mlar:
- Dizlerinizi b\u00fck\u00fcn, ard\u0131ndan yukar\u0131 bakacak \u015fekilde d\u00fczeltin.
- Bacaklar\u0131n\u0131z\u0131 d\u00fcz tutarak, yere de\u011fdirmeden birlikte a\u015fa\u011f\u0131 indirin. Ne kadar a\u015fa\u011f\u0131 indirirseniz egzersiz o kadar yo\u011fun olur.
- Tekrar yukar\u0131 bakacak \u015fekilde her iki baca\u011f\u0131 birlikte kald\u0131r\u0131n.
- ad\u0131mdan itibaren tekrarlay\u0131n.
",
- "name": "Bacak kald\u0131rmalar\u0131",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:34.135Z",
- "language": 16,
- "uuid": "85fe11cd-a1e2-4c1f-9199-cf25f8c4c399",
- "exercise_base": 376
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- "license_derivative_source_url": "",
- "description": "\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:
\u039e\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03b1\u03bd\u03ac\u03c3\u03ba\u03b5\u03bb\u03b1, \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03b5\u03bd\u03c9\u03bc\u03ad\u03bd\u03b1, \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9.
\u0392\u03ae\u03bc\u03b1\u03c4\u03b1:
- \u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03b9\u03c3\u03b9\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9.
- \u039a\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03b1, \u03ba\u03b1\u03c4\u03b5\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03bc\u03b1\u03b6\u03af \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03b1\u03b3\u03b3\u03af\u03be\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1. \u038c\u03c3\u03bf \u03c0\u03b9\u03bf \u03c7\u03b1\u03bc\u03b7\u03bb\u03ac \u03c0\u03b7\u03b3\u03b1\u03af\u03bd\u03b5\u03c4\u03b5, \u03c4\u03cc\u03c3\u03bf \u03c0\u03b9\u03bf \u03ad\u03bd\u03c4\u03bf\u03bd\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7.
- \u03a3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c0\u03cc\u03b4\u03b9\u03b1 \u03bc\u03b1\u03b6\u03af \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03b5\u03af\u03be\u03b5\u03c4\u03b5 \u03be\u03b1\u03bd\u03ac \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03c0\u03ac\u03bd\u03c9.
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b2\u03ae\u03bc\u03b1 2.
",
- "name": "\u0391\u03bd\u03c5\u03c8\u03ce\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:35.629Z",
- "language": 8,
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- "description": "",
- "name": "\u05d4\u05e8\u05de\u05ea \u05d4\u05e8\u05d2\u05dc\u05d9\u05d9\u05dd",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:35.756Z",
- "language": 21,
- "uuid": "85d7767b-6dc4-4c47-a70c-c889c43f9820",
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- "model": "exercises.exercise",
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- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:
\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u0639\u064b\u0627 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u062c\u0627\u0646\u0628\u0643.
\u0627\u0644\u062e\u0637\u0648\u0627\u062a:
- \u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u060c \u062b\u0645 \u0627\u0641\u0631\u062f\u0647\u0645\u0627 \u0644\u0644\u0625\u0634\u0627\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0639\u0644\u0649 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.
- \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0633\u0627\u0642\u064a\u0643 \u060c \u0648\u0623\u0646\u0632\u0644\u0647\u0645\u0627 \u0645\u0639\u064b\u0627 \u062f\u0648\u0646 \u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636. \u0643\u0644\u0645\u0627 \u0627\u0646\u062e\u0641\u0636\u062a \u060c \u0632\u0627\u062f\u062a \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.
- \u0627\u0631\u0641\u0639 \u0643\u0644\u0627 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0639\u064b\u0627 \u0644\u0644\u0625\u0634\u0627\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0639\u0644\u0649 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.
- \u0643\u0631\u0631 \u0645\u0646 \u0627\u0644\u062e\u0637\u0648\u0629 2.
",
- "name": "\u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:35.898Z",
- "language": 17,
- "uuid": "5fc6bdc1-e356-4356-8c32-5094b14f548f",
- "exercise_base": 376
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1351,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u4ef0\u5367\uff0c\u53cc\u811a\u5e76\u62e2\uff0c\u53cc\u81c2\u653e\u5728\u8eab\u4f53\u4e24\u4fa7\u3002
\u6b65\u9aa4\uff1a
- \u5f2f\u66f2\u819d\u76d6\uff0c\u518d\u5411\u4e0a\u4f38\u76f4\uff0c\u4f7f\u53cc\u817f\u76f4\u7acb\u3002
- \u4fdd\u6301\u53cc\u817f\u4f38\u76f4\uff0c\u4e00\u8d77\u653e\u4e0b\uff0c\u4e0d\u63a5\u89e6\u5730\u9762\u3002\u53cc\u817f\u8d8a\u4f4e\uff0c\u8fd0\u52a8\u7684\u5f3a\u5ea6\u5c31\u8d8a\u5927\u3002
- \u4e24\u6761\u817f\u4e00\u5e76\u62ac\u8d77\uff0c\u518d\u6b21\u7ad6\u76f4\u7acb\u8d77\u53cc\u817f\u3002
- \u4ece\u7b2c2\u6b65\u91cd\u590d\u3002
",
- "name": "\u62ac\u817f",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:36.065Z",
- "language": 24,
- "uuid": "31fad69d-7154-4873-8417-53c9b399bc9b",
- "exercise_base": 376
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1352,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Nash",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posisi awal:
Downward facing dog:tubuh Anda harus membuat bentuk V, dengan punggung lurus, lengan, dan kaki. Pinggul Anda harus di udara.Anda bisa mencapai posisi ini dengan menggerakkan tangan Anda kembali dari papan tinggi.
Langkah:
1.Tekuk siku ke samping, jaga punggung dan kaki tetap lurus dan gerakkan kepala lebih dekat ke lantai.
- Luruskan lengan Anda, dorong pinggul ke atas dan jaga punggung dan kaki tetap lurus.
- Ulangi.
",
- "name": "Push-up tombak",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:17.842Z",
- "language": 23,
- "uuid": "a64f47fc-a139-4ff0-a0b6-3f9598a123ae",
- "exercise_base": 454
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1353,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Nash",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "V\u00fdchoz\u00ed pozice:
St\u0159echa:T\u011blo ve tvaru p\u00edsmene V \u2013 rovn\u00e1 z\u00e1da, pa\u017ee a nohy, boky ve vzduchu.Do t\u00e9to pozice se dostanete tak, \u017ee z vysok\u00e9ho prkna postupn\u011b popojdete rukami k t\u011blu.
Kroky:
- Pokr\u010dte lokty do stran, z\u00e1da a nohy dr\u017ete rovn\u00e9 a hlavu p\u0159ibli\u017ete k podlaze.
- Narovnejte pa\u017ee, boky pohn\u011bte zp\u011bt nahoru a z\u00e1da a nohy m\u011bjte st\u00e1le rovn\u00e9.
- Opakujte.
",
- "name": "Kliky ve st\u0159e\u0161e",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:16.084Z",
- "language": 9,
- "uuid": "7afb3312-f59a-45ee-993e-8401d7dc0868",
- "exercise_base": 454
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1354,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Nash",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Starre Position:
Der nach unten gerichtete Hund:Ihr K\u00f6rper sollte eine V-Form bilden, mit geradem R\u00fccken, Armen und Beinen. Ihre H\u00fcften sollten in der Luft sein.Sie k\u00f6nnen diese Position erreichen, indem Sie die H\u00e4nde aus einem hohen Plankenstand nach hinten f\u00fchren.
Die Schritte:
- Beugen Sie die Ellbogen zur Seite, halten Sie R\u00fccken und Beine gerade und bringen Sie den Kopf n\u00e4her zum Boden.
- Strecken Sie die Arme aus, dr\u00fccken Sie die H\u00fcfte wieder nach oben und halten Sie R\u00fccken und Beine gerade.
- Wiederholen Sie den Vorgang.
",
- "name": "Hecht-Liegest\u00fctze",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:15.598Z",
- "language": 1,
- "uuid": "2a1e4928-2a8b-4024-ba75-0ee12d3f33a9",
- "exercise_base": 454
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1355,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Nash",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posici\u00f3n de mirada fija:
Perro mirando hacia abajo:Tu cuerpo debe hacer una forma de V, con la espalda, los brazos y las piernas rectas. Las caderas deben estar en el aire.Puedes llegar a esta posici\u00f3n caminando con las manos hacia atr\u00e1s desde una plancha alta.
Pasos:
1.Dobla los codos hacia los lados, manteniendo la espalda y las piernas rectas y acercando la cabeza al suelo.
- Estira los brazos, empujando las caderas hacia atr\u00e1s y manteniendo la espalda y las piernas rectas.
- Repite la operaci\u00f3n.
",
- "name": "Flexiones de pica",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:14.799Z",
- "language": 4,
- "uuid": "0f4d10ea-a60c-4b87-846c-57dbdeac0663",
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- "pk": 1356,
- "fields": {
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- "license_title": "",
- "license_object_url": "",
- "license_author": "Nash",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Pompes piqu\u00e9es",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:17.385Z",
- "language": 12,
- "uuid": "be49f432-aff4-45ea-be12-ad50dc344422",
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- {
- "model": "exercises.exercise",
- "pk": 1357,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Nash",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posizione di sguardo:
Cane rivolto verso il basso:Il tuo corpo dovrebbe formare una forma a V, con la schiena, le braccia e le gambe dritte. I tuoi fianchi dovrebbero essere in aria.Puoi raggiungere questa posizione camminando con le mani indietro da un plank alto.
Passi:
- Piegare i gomiti di lato, mantenendo la schiena e le gambe dritte e avvicinando la testa al pavimento.
- Raddrizzare le braccia, spingendo i fianchi verso l'alto e mantenendo la schiena e le gambe dritte.
- Ripetere.
",
- "name": "Flessioni del luccio",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:14.403Z",
- "language": 13,
- "uuid": "b412e0e4-56e1-45d1-909b-0d611faf633c",
- "exercise_base": 454
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1358,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Nash",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Startpositie:
Zet je lichaam in een omlaagwijzende V-positie, met rechte rug en gestrekte armen en benen. Je heupen moeten omhoogstaan.Je kunt deze positie aannemen door een hoge plank te doen en met je handen naar achteren te lopen.
Steps:
- Buig je ellebogen opzij, houd je rug recht en benen gestrekt en breng je hoofd dichter naar de grond;
- Strek je armen, duw je heupen omhoog en houd je rug recht en benen gestrekt;
- Herhaal.
",
- "name": "Snoekpush-ups",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:18.231Z",
- "language": 6,
- "uuid": "0495230d-0a2c-4a7c-ab54-08375fb0de2f",
- "exercise_base": 454
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1359,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Nash",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posi\u00e7\u00e3o inicial:
Com a cara virada para baixo:Seu corpo deve fazer uma forma em V, com as costas, bra\u00e7os e pernas retas. Seus quadris devem estar para cima no ar.Voc\u00ea pode chegar a esta posi\u00e7\u00e3o caminhando com as m\u00e3os para tr\u00e1s a partir de uma prancha alta.
Passos:
- Dobre os cotovelos para o lado, mantendo suas costas e pernas retas e movendo sua cabe\u00e7a para mais perto do ch\u00e3o.
- Endireite os bra\u00e7os, empurrando os quadris para cima e mantendo as costas e as pernas retas.
- Repita.
",
- "name": "Flex\u00e3o Pike",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:15.205Z",
- "language": 7,
- "uuid": "9f1059f2-4ae0-4b77-bdb2-23ec1f54450c",
- "exercise_base": 454
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1360,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Nash",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ba\u015flang\u0131\u00e7 durumu:
A\u015fa\u011f\u0131 bakan k\u00f6pek:V\u00fccudunuz s\u0131rt, kollar ve bacaklarla d\u00fcz olacak \u015fekilde bir V \u015fekli olu\u015fturmal\u0131d\u0131r. Kal\u00e7alar\u0131n havada olmal\u0131d\u0131r.Y\u00fcksek plank durumunda ellerinizi geriye do\u011fru y\u00fcr\u00fcterek bu duruma gelebilirsiniz.
Ad\u0131mlar:
- Dirseklerinizi yana do\u011fru b\u00fck\u00fcn, s\u0131rt\u0131n\u0131z\u0131 ve bacaklar\u0131n\u0131z\u0131 d\u00fcz tutun ve ba\u015f\u0131n\u0131z\u0131 yere yakla\u015ft\u0131r\u0131n.
- Kollar\u0131n\u0131z\u0131 d\u00fczeltin, kal\u00e7alar\u0131n\u0131z\u0131 geriye do\u011fru itin ve s\u0131rt\u0131n\u0131z\u0131 ve bacaklar\u0131n\u0131z\u0131 d\u00fcz tutun.
- Tekrarlay\u0131n.
",
- "name": "Pike \u015f\u0131nav",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:16.912Z",
- "language": 16,
- "uuid": "81600b6f-12f5-4128-965d-75d064354121",
- "exercise_base": 454
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1361,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Nash",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:
\u03a3\u03ba\u03cd\u03bb\u03bf\u03c2 \u03c0\u03bf\u03c5 \u03ba\u03bf\u03b9\u03c4\u03ac\u03b6\u03b5\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9:\u03a4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03c3\u03c7\u03ae\u03bc\u03b1 \u039b, \u03bc\u03b5 \u03af\u03c3\u03b9\u03b1 \u03c0\u03bb\u03ac\u03c4\u03b7, \u03c7\u03ad\u03c1\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03cc\u03b4\u03b9\u03b1. \u039f\u03b9 \u03b3\u03bf\u03c6\u03bf\u03af \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c4\u03bf\u03bd \u03b1\u03ad\u03c1\u03b1.\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03ac\u03c1\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03bc\u03b5\u03c4\u03b1\u03ba\u03b9\u03bd\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9, \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2.
\u0392\u03ae\u03bc\u03b1\u03c4\u03b1:
- \u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9, \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03af\u03c3\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03ba\u03b9\u03bd\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c0\u03b9\u03bf \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1.
- \u03a4\u03b5\u03bd\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1, \u03c3\u03c0\u03c1\u03ce\u03c7\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03af\u03c3\u03b9\u03b1.
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5.
",
- "name": "\u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03c3\u03b5 \u03c3\u03c7\u03ae\u03bc\u03b1 \u039b",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:18.620Z",
- "language": 8,
- "uuid": "bdb0b10c-4d81-4026-9420-d1e3d81a5490",
- "exercise_base": 454
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1362,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Nash",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u0645\u0648\u0642\u0641 \u0627\u0644\u062a\u062d\u062f\u064a\u0642:
\u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u062a\u062c\u0647 \u0644\u0644\u0623\u0633\u0641\u0644:\u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u062e\u0630 \u062c\u0633\u0645\u0643 \u0634\u0643\u0644 V \u060c \u0645\u0639 \u0638\u0647\u0631 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0630\u0631\u0627\u0639\u0627\u0646 \u0648\u0623\u0631\u062c\u0644. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621.\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0631\u062c\u0627\u0639 \u064a\u062f\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0645\u0646 \u0644\u0648\u062d \u0645\u0631\u062a\u0641\u0639.
\u0627\u0644\u062e\u0637\u0648\u0627\u062a:
1- \u0627\u062b\u0646\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643 \u0648\u0631\u062c\u0644\u064a\u0643 \u0648\u062d\u0631\u0643 \u0631\u0623\u0633\u0643 \u0623\u0642\u0631\u0628 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.
- \u0627\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0627\u062f\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643 \u0648\u0631\u062c\u0644\u064a\u0643.
- \u0643\u0631\u0631.
",
- "name": "\u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0627\u0644\u0636\u063a\u0637",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:18.982Z",
- "language": 17,
- "uuid": "ddb9acc8-ab9b-45ad-93bd-4208d4089833",
- "exercise_base": 454
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1363,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Nash",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u4e0b\u72ac\u5f0f\uff1a\u8eab\u4f53\u6210V\u5b57\u5f62\uff0c\u80cc\u90e8\u3001\u624b\u81c2\u548c\u817f\u90e8\u633a\u76f4\uff0c\u81c0\u90e8\u7fd8\u5728\u7a7a\u4e2d\u3002\u60a8\u53ef\u4ee5\u5148\u505a\u9ad8\u4f4d\u5e73\u677f\u652f\u6491\u7684\u59ff\u52bf\uff0c\u7136\u540e\u5c06\u53cc\u624b\u5411\u540e\u79fb\u6765\u5f62\u6210\u8fd9\u4e2a\u59ff\u52bf\u3002
\u6b65\u9aa4\uff1a
- \u5c06\u4e24\u4e2a\u8098\u90e8\u5411\u4e00\u4fa7\u5f2f\u66f2\uff0c\u4fdd\u6301\u80cc\u90e8\u548c\u817f\u90e8\u633a\u76f4\uff0c\u5c06\u5934\u9760\u8fd1\u5730\u9762\u3002
- \u4f38\u76f4\u53cc\u81c2\uff0c\u5c06\u81c0\u90e8\u5411\u540e\u63a8\uff0c\u4fdd\u6301\u80cc\u90e8\u548c\u817f\u90e8\u633a\u76f4\u3002
- \u91cd\u590d\u3002
",
- "name": "\u6298\u5200\u4fef\u5367\u6491",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:19.373Z",
- "language": 24,
- "uuid": "dbb3e4ba-7034-4bae-b0dc-be7b15c07e2a",
- "exercise_base": 454
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1364,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "minifigmaster125",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Berdiri pada satu kaki, dengan kaki yang lain lurus dan sedikit ke depan.
- Bend satu lutut perlahan-lahan, turun ke dalam jongkok dan menjaga punggung dan kaki Anda yang lain lurus.
- Perlahan-lahan angkat dirimu dari jongkok, meluruskan lutut yang bengkok dan menjaga kaki yang lain lurus.
- Ulangi
",
- "name": "Pistol squat kiri",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:21.234Z",
- "language": 23,
- "uuid": "8d57e256-2337-4ef3-90ed-0379974e3f90",
- "exercise_base": 456
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1365,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "minifigmaster125",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Postavte se na jednu nohu, druhou nohu rovn\u011b a m\u00edrn\u011b dop\u0159edu.
- Pomalu ohn\u011bte jedno koleno, sestupujte do d\u0159epu a udr\u017eujte z\u00e1da a druhou nohu rovn\u011b.
- Pomalu se zvedn\u011bte z d\u0159epu, narovnejte ohnut\u00e9 koleno a udr\u017eujte druhou nohu rovnou.
- Opakovat
",
- "name": "D\u0159ep na lev\u00e9 noze",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:20.155Z",
- "language": 9,
- "uuid": "447dc136-b462-499e-975d-9703aaecf625",
- "exercise_base": 456
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1366,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "minifigmaster125",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- P\u00e1rese en una pierna, con la otra pierna estirada y ligeramente hacia adelante.
- Doble una rodilla lentamente, bajando en sentadilla y manteniendo la espalda y la otra pierna estirada.
- Lev\u00e1ntese lentamente de la sentadilla, enderezando la rodilla doblada y manteniendo la otra pierna recta.
- Repita
",
- "name": "Sentadillas en pistol izquierda",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:23.465Z",
- "language": 4,
- "uuid": "ddaffe55-150b-40ce-ae02-d2b8e4366cd4",
- "exercise_base": 456
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1367,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "minifigmaster125",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Tenez-vous debout sur une jambe, l'autre jambe droite et l\u00e9g\u00e8rement en avant
- Pliez lentement un genou, descendez en position accroupie et gardez votre dos et votre autre jambe droits
- Soulevez-vous lentement du squat, en redressant le genou pli\u00e9 et en gardant l'autre jambe droite
- R\u00e9p\u00e9ter
",
- "name": "Pistol squats gauches",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:21.967Z",
- "language": 12,
- "uuid": "16d87f10-f979-4cc9-99a8-75eb190f9ca2",
- "exercise_base": 456
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1368,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "minifigmaster125",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Pi\u0161toljski \u010du\u010dnjevi lijevo",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:23.045Z",
- "language": 22,
- "uuid": "a22453c7-2bec-4abe-bd36-ed28db6bd491",
- "exercise_base": 456
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1369,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "minifigmaster125",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Stai in piedi su una gamba, con l'altra gamba dritta e leggermente in avanti.
- Piegare un ginocchio lentamente, scendendo in uno squat e mantenendo la schiena e l'altra gamba dritta.
- Alzati lentamente dallo squat, raddrizzando il ginocchio piegato e mantenendo l'altra gamba dritta.
- Ripeti
",
- "name": "Squat a pistola a sinistra",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:23.845Z",
- "language": 13,
- "uuid": "292833dd-045d-4cd8-8bab-09d3bcb77328",
- "exercise_base": 456
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1370,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "minifigmaster125",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Zet \u00e9\u00e9n been voor je.
- Buig je knie totdat je hurkt - houd je rug en andere been recht.
- Buig je knie terug en maak hem weer recht.
- Herhaal
",
- "name": "Pistoolzit (links)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:22.675Z",
- "language": 6,
- "uuid": "c0a9e7fc-5ba5-40e4-8ee3-4409ce683eb6",
- "exercise_base": 456
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1371,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "minifigmaster125",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Fique de p\u00e9 em uma perna, com a outra perna reta e ligeiramente para frente.
- Dobre um joelho lentamente, descendo para um agachamento e mantendo as costas e a outra perna reta.
- Levante-se lentamente do agachamento, endireitando o joelho dobrado e mantendo a outra perna reta.
- Repita
",
- "name": "Pistol squats esquerda",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:21.589Z",
- "language": 7,
- "uuid": "6386b0d7-cffd-441c-a6bc-204a32a4ef93",
- "exercise_base": 456
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1372,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "minifigmaster125",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Di\u011fer baca\u011f\u0131n\u0131z d\u00fcz ve hafif\u00e7e \u00f6ne gelecek \u015fekilde tek ayak \u00fczerinde durun.
- Bir dizinizi yava\u015f\u00e7a b\u00fck\u00fcn, s\u0131rt\u0131n\u0131z\u0131 ve di\u011fer baca\u011f\u0131n\u0131z\u0131 d\u00fcz tutarak \u00e7\u00f6melme durumuna inin.
- E\u011fik dizinizi d\u00fczelterek ve di\u011fer baca\u011f\u0131n\u0131z\u0131 d\u00fcz tutarak \u00e7\u00f6melme durumundan yava\u015f\u00e7a kendinizi kald\u0131r\u0131n.
- Tekrarlay\u0131n
",
- "name": "Tabanca durumunda \u00e7\u00f6melme (sol)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:24.332Z",
- "language": 16,
- "uuid": "377d250d-77f4-4410-9f2f-1a79342b9a36",
- "exercise_base": 456
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1373,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "minifigmaster125",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9, \u03bc\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c0\u03cc\u03b4\u03b9 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03bf \u03ba\u03b1\u03b9 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac.
- \u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03b1\u03c1\u03b3\u03ac \u03c4\u03bf \u03ad\u03bd\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf, \u03ba\u03b1\u03c4\u03b5\u03b2\u03b1\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03b5 \u03b2\u03b1\u03b8\u03cd \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c0\u03cc\u03b4\u03b9 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03bf.
- \u03a3\u03b7\u03ba\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03b1\u03c1\u03b3\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03b2\u03b1\u03b8\u03cd \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1, \u03b9\u03c3\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c0\u03cc\u03b4\u03b9 \u03af\u03c3\u03b9\u03bf.
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5
",
- "name": "\u0392\u03b1\u03b8\u03cd \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03b1\u03c1\u03b9\u03c3\u03c4\u03b5\u03c1\u03bf\u03cd \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:24.725Z",
- "language": 8,
- "uuid": "a71249e4-a9c5-43a6-bdcd-248edd191310",
- "exercise_base": 456
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1374,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "minifigmaster125",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \u0642\u0641 \u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0648\u0633\u0627\u0642\u0643 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u0642\u0644\u064a\u0644\u064b\u0627.
- \u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0628\u0628\u0637\u0621 \u060c \u0648\u0627\u0646\u0632\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643 \u0648\u0631\u062c\u0644\u0643 \u0627\u0644\u0623\u062e\u0631\u0649.
- \u0627\u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0628\u0628\u0637\u0621 \u0645\u0646 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u060c \u0645\u0633\u062a\u0642\u064a\u0645 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0645\u062b\u0646\u064a\u0629 \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.
- \u0643\u0631\u0631
",
- "name": "Pistol squats \u0627\u0644\u064a\u0633\u0627\u0631",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:22.338Z",
- "language": 17,
- "uuid": "88f46de1-f029-40ad-b518-be388e46452d",
- "exercise_base": 456
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1375,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "minifigmaster125",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \u5355\u817f\u7ad9\u7acb\uff0c\u53e6\u4e00\u6761\u817f\u4f38\u76f4\uff0c\u7565\u5fae\u5411\u524d\u3002
- \u6162\u6162\u5f2f\u66f2\u4e00\u6761\u817f\u7684\u819d\u76d6\uff0c\u4e0b\u8e72\uff0c\u4fdd\u6301\u80cc\u90e8\u548c\u53e6\u4e00\u6761\u817f\u4f38\u76f4\u3002
- \u4ece\u4e0b\u8e72\u72b6\u6001\u6162\u6162\u8d77\u8eab\uff0c\u4f38\u76f4\u5f2f\u66f2\u7684\u819d\u76d6\uff0c\u4fdd\u6301\u53e6\u4e00\u6761\u817f\u4f38\u76f4\u3002
- \u91cd\u590d\u3002
",
- "name": "\u5de6\u817f\u624b\u67aa\u5f0f\u6df1\u8e72",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:25.068Z",
- "language": 24,
- "uuid": "83599f98-12e0-4234-9176-70d9753afcee",
- "exercise_base": 456
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1376,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "maxamillion1414",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posisi awal:
Masuk ke posisi push-up awal, dengan tangan dan kaki menyentuh tanah dan punggung, lengan dan kaki lurus. Untuk mencapai posisi ini, Anda bisa berbaring tengkurap, meletakkan tangan menghadap ke bawah di samping kepala, dan mengangkat tangan ke atas hingga lurus.
Langkah:
- Tekuk siku hingga dada hampir menyentuh lantai, pastikan punggung selalu lurus.
- Gunakan lengan Anda untuk mengangkat diri kembali ke posisi awal.
- Ulangi.
",
- "name": "Push-up",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:40:37.176Z",
- "language": 23,
- "uuid": "af811875-4631-44ee-95ea-080ec3905044",
- "exercise_base": 482
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1377,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "maxamillion1414",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "V\u00fdchoz\u00ed poloha:
Zaujm\u011bte v\u00fdchoz\u00ed polohu kliku, s dlan\u011bmi a prsty na nohou dot\u00fdkaj\u00edc\u00edmi se zem\u011b a rovn\u00fdmi z\u00e1dy, pa\u017eemi a nohama. Pro dosa\u017een\u00ed t\u00e9to pozice si m\u016f\u017eete lehnout na b\u0159icho, dlan\u011b polo\u017eit na zem vedle hlavy, a postupn\u011b se rukama zvednout, dokud nebudou rovn\u00e9.
Kroky:
- Ohn\u011bte postupn\u011b lokty dokud se va\u0161e hru\u010f nedotkne zem\u011b. Va\u0161e z\u00e1da by m\u011bla b\u00fdt rovn\u00e1 b\u011bhem cel\u00e9ho pohybu.
- Zvedn\u011bte se pa\u017eemi zp\u011bt do v\u00fdchoz\u00ed polohy.
- Opakujte od za\u010d\u00e1tku.
",
- "name": "Kliky",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:40:04.829Z",
- "language": 9,
- "uuid": "60f47c30-ff11-4542-bc53-134354308721",
- "exercise_base": 482
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1378,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "maxamillion1414",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Acu\u00e9stese boca abajo.
- Ponga sus manos cerca de sus orejas.
- Usa los brazos para levantar el est\u00f3mago hasta que los brazos est\u00e9n rectos, manteniendo la espalda recta
- Doble los brazos hasta que el pecho casi toque el suelo, asegur\u00e1ndose de que la espalda est\u00e9 recta.
- Repita desde el paso 3
",
- "name": "Lagartijas",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:40:09.365Z",
- "language": 4,
- "uuid": "1ac176e4-0a52-43d4-8601-4aac15111217",
- "exercise_base": 482
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1379,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "maxamillion1414",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Position de d\u00e9part:
Mettez-vous dans la position de d\u00e9part des pompes, les mains et les orteils touchant le sol, et le dos, les bras et les jambes tendus. Pour arriver \u00e0 cette position, vous pouvez vous allonger sur le ventre, placer vos mains \u00e0 c\u00f4t\u00e9 de votre t\u00eate et lever vos bras jusqu'\u00e0 ce qu'ils soient droits.
\u00c9tapes :
- Pliez les bras jusqu'\u00e0 ce que votre poitrine touche presque le sol, en vous assurant que votre dos reste bien droit.
- Utilisez vos bras pour vous soulever pour revenir \u00e0 la position de d\u00e9part.
- R\u00e9p\u00e9tez
",
- "name": "Pompes",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:40:27.420Z",
- "language": 12,
- "uuid": "9d0ec8c3-f594-4752-876a-669349b3c6e7",
- "exercise_base": 482
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1380,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "maxamillion1414",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Sklekovi",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:40:41.504Z",
- "language": 22,
- "uuid": "e7169e29-7fe1-482c-990f-346e57d7de5c",
- "exercise_base": 482
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1381,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "maxamillion1414",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posizione di partenza:
Mettetevi nella posizione di partenza delle flessioni, con le mani e le dita dei piedi che toccano il suolo e la schiena, le braccia e le gambe dritte. Per arrivare a questa posizione, puoi sdraiarti a pancia in gi\u00f9, mettere le mani rivolte verso il basso accanto alla testa, e sollevare le braccia fino a quando sono dritte.
Passi:
- Piegare i gomiti fino a quando il petto tocca quasi il suolo, assicurandosi che la schiena sia sempre dritta.
- Usare le braccia per sollevarsi di nuovo fino alla posizione di partenza.
- Ripetere.
",
- "name": "Piegamenti sulle braccia",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:40:22.371Z",
- "language": 13,
- "uuid": "4f913f2c-63bb-4e47-b83b-af479ff689bd",
- "exercise_base": 482
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1382,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "maxamillion1414",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Beginpositie:
Kom in de start push-up positie, met je handen en tenen tegen de grond en rug, armen en benen recht. Om in deze positie te komen, kun je op je buik gaan liggen, je handen naar beneden gericht naast je hoofd plaatsen, en je armen omhoog tillen tot ze recht zijn.
Stappen:
- Buig bij de ellebogen tot je borst bijna de grond raakt, zorg ervoor dat je rug altijd recht is.
- Gebruik je armen om jezelf weer op te tillen naar de beginpositie.
- Herhaal.
",
- "name": "Opdrukken",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:40:17.808Z",
- "language": 6,
- "uuid": "f4eb9255-3ee9-411b-96d5-e969c38cc6f5",
- "exercise_base": 482
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1383,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "maxamillion1414",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posi\u00e7\u00e3o inicial:
Entre na posi\u00e7\u00e3o inicial de flex\u00e3o, com as m\u00e3os e os dedos dos p\u00e9s tocando o ch\u00e3o e as costas, bra\u00e7os e pernas retos. Para chegar a essa posi\u00e7\u00e3o, voc\u00ea pode deitar de bru\u00e7os, colocar as m\u00e3os voltadas para baixo ao lado da cabe\u00e7a e levantar os bra\u00e7os at\u00e9 que estejam retos.
Passos:
- Dobre os cotovelos at\u00e9 que seu peito quase toque o ch\u00e3o, certificando-se de que suas costas estejam sempre retas.
- Use os bra\u00e7os para voltar \u00e0 posi\u00e7\u00e3o inicial.
- Repita.
",
- "name": "Flex\u00e3o de bra\u00e7os",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:59.977Z",
- "language": 7,
- "uuid": "ce60b00f-c9d5-4d15-86e9-aad83fb2b021",
- "exercise_base": 482
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1384,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "maxamillion1414",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Karn\u0131n\u0131z \u00fczerine uzan\u0131n
- Ellerinizi kulaklar\u0131n\u0131z\u0131n yak\u0131n\u0131na yerle\u015ftirin
- S\u0131rt\u0131 d\u00fcz tutarak kollar d\u00fcz olana kadar karn\u0131n\u0131z\u0131 yukar\u0131 kald\u0131rmak i\u00e7in kollar\u0131n\u0131z\u0131 kullan\u0131n
- G\u00f6\u011f\u00fcs neredeyse yere de\u011fene kadar kollar\u0131 b\u00fck\u00fcn, s\u0131rt\u0131n d\u00fcz oldu\u011fundan emin olun
- ad\u0131mdan itibaren tekrarlay\u0131n
",
- "name": "\u015e\u0131nav",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:40:45.816Z",
- "language": 16,
- "uuid": "89c74b9c-8ede-4ac1-b769-e193c2166cec",
- "exercise_base": 482
- }
- },
- {
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- "description": "Posisi awal:
Mulailah dengan menggantung dari bar pull-up, telapak tangan menghadap jauh dan kaki dari lantai.Tangan Anda harus sedikit lebih lebar dari selebar bahu. Hanya sedikit begitu, sehingga siku masih di depan tubuh daripada tepat ke samping.Tubuh Anda harus lurus dan sedikit mengarah ke depan. Lengan Anda harus diperpanjang.
Langkah:
- Gunakan kekuatan Anda untuk menarik tubuh Anda secara merata, mendekatkan dada anda ke Palang pull-up dan dagu Anda tepat di atasnya. Jangan mengangkat diri menggunakan momentum, seperti menendang.
- Hati-hati menurunkan tubuh Anda kembali ke posisi awal.
- Ulangi.
Tips:
- Untuk melakukan pull-up dengan benar, Anda harus terlebih dahulu membangun kekuatan di beberapa area utama, termasuk bahu, lengan, dan perut. Mulailah dengan pull-up hanya setelah Anda membangun kekuatan yang cukup dengan latihan lain.
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- "uuid": "eef69bbc-2e6b-446e-909a-f46a52a33c8e",
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- "description": "Posizione di partenza:
Iniziare appendendosi alla barra di pull-up, con i palmi rivolti verso l'esterno e i piedi fuori dal pavimento.Le vostre mani dovrebbero essere leggermente pi\u00f9 larghe della larghezza delle spalle. Solo leggermente, in modo che i gomiti siano ancora di fronte al corpo piuttosto che esattamente di lato.Il corpo deve essere dritto e puntato leggermente in avanti. Le braccia devono essere distese.
Passi:
- Usa la tua forza per tirare il tuo corpo verso l'alto in modo uniforme, avvicinando il tuo petto alla barra del pull-up e il tuo mento appena sopra di essa. NON sollevarsi usando lo slancio, come i calci.
- Abbassare con attenzione il corpo fino alla posizione di partenza.
- Ripetere.
Suggerimenti:
- Per fare correttamente le trazioni, dovete prima costruire la forza in diverse aree chiave, comprese le spalle, le braccia e gli addominali. Iniziate con le trazioni solo dopo aver acquisito abbastanza forza con altri esercizi.
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- "name": "Pull ups",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:51.661Z",
- "language": 13,
- "uuid": "8a2418b3-de51-4b64-9ae3-f98330250823",
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- "license_author_url": "",
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- "description": "Beginpositie:
Begin met hangen aan de pull-up bar, handpalmen van je af en voeten van de vloer.Je handen moeten iets wijder dan schouderbreedte uit elkaar staan. Slechts een beetje, zodat de ellebogen nog steeds voor het lichaam zijn in plaats van haaks opzij.Je lichaam moet recht zijn en een beetje naar voren wijzen. Je armen moeten gestrekt zijn.
Stappen:
- Gebruik uw kracht om uw lichaam gelijkmatig omhoog te trekken, waarbij u uw borst dichter bij de pull-up bar brengt en uw kin er net boven. Til jezelf NIET op door gebruik te maken van momentum, zoals schoppen.
- Laat je lichaam voorzichtig weer zakken naar de startpositie.
- Herhaal.
Tips:
- Om pull-ups correct uit te voeren, moet je eerst kracht opbouwen in verschillende belangrijke gebieden, waaronder schouders, armen, en buikspieren. Begin pas met pull-ups nadat u voldoende kracht hebt opgebouwd met andere oefeningen.
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- "name": "Optrekken",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:43.174Z",
- "language": 6,
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- "description": "Posi\u00e7\u00e3o inicial:
Comece pendurando-se na barra de pull-up, com as palmas das m\u00e3os voltadas para fora e os p\u00e9s fora do ch\u00e3o.Suas m\u00e3os devem estar ligeiramente mais afastadas do que a largura dos ombros. Apenas ligeiramente, de modo que os cotovelos ainda estejam na frente do corpo e n\u00e3o diretamente para o lado.Seu corpo deve ser reto e apontado ligeiramente para a frente. Seus bra\u00e7os devem estar estendidos.
Passos:
- Use sua for\u00e7a para puxar o corpo para cima de maneira uniforme, aproximando o peito da barra e o queixo logo acima dela. N\u00c3O se levante usando impulso, como chutar.
- Abaixe cuidadosamente o corpo de volta \u00e0 posi\u00e7\u00e3o inicial.
- Repita.
Dicas:
- Para fazer flex\u00f5es corretamente, voc\u00ea deve primeiro aumentar a for\u00e7a em v\u00e1rias \u00e1reas-chave, incluindo ombros, bra\u00e7os e abdominais. Comece com flex\u00f5es somente depois de ter constru\u00eddo for\u00e7a suficiente com outros exerc\u00edcios.
",
- "name": "Flex\u00f5es de bra\u00e7o",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:34.275Z",
- "language": 7,
- "uuid": "232775eb-5456-4218-a90e-29356b40ca3b",
- "exercise_base": 475
- }
- },
- {
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- "pk": 1396,
- "fields": {
- "license": 1,
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- "license_object_url": "",
- "license_author": "wger.de",
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\u039e\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03ba\u03c1\u03b5\u03bc\u03ac\u03bc\u03b5\u03bd\u03bf\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03c1\u03ac\u03b2\u03b4\u03bf \u03ad\u03bb\u03be\u03b7\u03c2, \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b1\u03bb\u03ac\u03bc\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ad\u03be\u03c9 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03b5\u03c6\u03ac\u03c0\u03c4\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1.\u03a4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ac \u03c0\u03b9\u03bf \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd. \u039c\u03cc\u03bd\u03bf \u03b5\u03bb\u03b1\u03c6\u03c1\u03ac, \u03ad\u03c4\u03c3\u03b9 \u03ce\u03c3\u03c4\u03b5 \u03bf\u03b9 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03ba\u03cc\u03bc\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03cc\u03c7\u03b9 \u03af\u03c3\u03b9\u03b1 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9.\u03a4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03af\u03c3\u03b9\u03bf \u03ba\u03b1\u03b9 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03bf \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2. \u03a4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03ba\u03c4\u03b5\u03c4\u03b1\u03bc\u03ad\u03bd\u03b1.
\u0392\u03ae\u03bc\u03b1\u03c4\u03b1:
- \u03a7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03ae \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03c1\u03b1\u03b2\u03ae\u03be\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03bf\u03bc\u03bf\u03b9\u03cc\u03bc\u03bf\u03c1\u03c6\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9, \u03c6\u03ad\u03c1\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03b9\u03bf \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03b7 \u03c1\u03ac\u03b2\u03b4\u03bf \u03ad\u03bb\u03be\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c0\u03b7\u03b3\u03bf\u03cd\u03bd\u03b9 \u03c3\u03b1\u03c2 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03b1\u03c0\u03cc \u03c0\u03ac\u03bd\u03c9. \u039c\u0397\u039d \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b5\u03b1\u03c5\u03c4\u03cc \u03c3\u03b1\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03bf\u03c1\u03bc\u03ae, \u03cc\u03c0\u03c9\u03c2 \u03ba\u03bb\u03bf\u03c4\u03c3\u03b9\u03ad\u03c2.
- \u039a\u03b1\u03c4\u03b5\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c3\u03b5\u03ba\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7.
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5.
\u03a3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2:
- \u0393\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03c4\u03b1 \u03ad\u03bb\u03be\u03b5\u03b9\u03c2, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03c0\u03c1\u03ce\u03c4\u03b1 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03be\u03b5\u03c4\u03b5 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03c3\u03b5 \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ad\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03ce\u03bc\u03bf\u03b9, \u03c7\u03ad\u03c1\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03af. \u039e\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03ad\u03bb\u03be\u03b5\u03b9\u03c2 \u03bc\u03cc\u03bd\u03bf \u03b1\u03c6\u03bf\u03cd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03be\u03b5\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ae \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03bc\u03b5 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2.
",
- "name": "\u0388\u03bb\u03be\u03b5\u03b9\u03c2",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:42:08.952Z",
- "language": 8,
- "uuid": "525459a0-ea9d-493f-82cf-cebfcfade671",
- "exercise_base": 475
- }
- },
- {
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- "pk": 1397,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:
\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u062a\u0639\u0644\u0642 \u0645\u0646 \u0634\u0631\u064a\u0637 \u0627\u0644\u0633\u062d\u0628 \u060c \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0645\u062a\u062c\u0647\u0629 \u0628\u0639\u064a\u062f\u064b\u0627 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u064a\u062f\u0627\u0643 \u0623\u0639\u0631\u0636 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646. \u0628\u062f\u0631\u062c\u0629 \u0637\u0641\u064a\u0641\u0629 \u0641\u0642\u0637 \u060c \u0628\u062d\u064a\u062b \u064a\u0638\u0644 \u0627\u0644\u0645\u0631\u0641\u0642\u0627\u0646 \u0623\u0645\u0627\u0645 \u0627\u0644\u062c\u0633\u0645 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u062c\u0627\u0646\u0628 \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631.\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062c\u0633\u062f\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0645\u0648\u062c\u0647\u064b\u0627 \u0644\u0644\u0623\u0645\u0627\u0645 \u0642\u0644\u064a\u0644\u0627\u064b. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643.
\u062e\u0637\u0648\u0627\u062a:
- \u0627\u0633\u062a\u062e\u062f\u0645 \u0642\u0648\u062a\u0643 \u0644\u0633\u062d\u0628 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u062a\u0633\u0627\u0648\u064a \u060c \u0645\u0639 \u062a\u0642\u0631\u064a\u0628 \u0635\u062f\u0631\u0643 \u0645\u0646 \u0634\u0631\u064a\u0637 \u0627\u0644\u0633\u062d\u0628 \u0648\u0627\u0644\u0630\u0642\u0646 \u0641\u0648\u0642\u0647 \u0645\u0628\u0627\u0634\u0631\u0629. \u0644\u0627 \u062a\u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0632\u062e\u0645 \u060c \u0645\u062b\u0644 \u0627\u0644\u0631\u0643\u0644.
- \u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0628\u062d\u0630\u0631 \u0644\u0623\u0633\u0641\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.
- \u0643\u0631\u0631.
\u0646\u0635\u0627\u0626\u062d:
- \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u062d\u0628 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u060c \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0623\u0648\u0644\u0627\u064b \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u062c\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0628\u0637\u0646. \u0627\u0628\u062f\u0623 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u062d\u0628 \u0641\u0642\u0637 \u0628\u0639\u062f \u0623\u0646 \u062a\u0643\u0648\u0646 \u0642\u062f \u0627\u0643\u062a\u0633\u0628\u062a \u0642\u0648\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u062e\u0631\u0649.
",
- "name": "\u0627\u0633\u062d\u0628",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:42:13.550Z",
- "language": 17,
- "uuid": "db6af30a-886d-4cb0-bc7f-11e4c3a89960",
- "exercise_base": 475
- }
- },
- {
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- "pk": 1398,
- "fields": {
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- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
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- "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u5148\u60ac\u6302\u5728\u5355\u6760\u4e0a\uff0c\u624b\u638c\u671d\u524d\uff0c\u53cc\u811a\u79bb\u5730\u3002\u53cc\u624b\u6bd4\u80a9\u7a0d\u5bbd\u3002\u4e0d\u8981\u592a\u5bbd\uff0c\u8098\u90e8\u4e0d\u8981\u5728\u8eab\u4f53\u4e24\u8fb9\uff0c\u8981\u5728\u8eab\u4f53\u524d\u9762\u3002\u8eab\u4f53\u5e94\u4e3a\u4f38\u76f4\uff0c\u7565\u5fae\u5411\u524d\u7684\u72b6\u6001\u3002\u624b\u81c2\u5e94\u5904\u4e8e\u4f38\u5c55\u72b6\u6001\u3002
\u6b65\u9aa4\uff1a
- \u7528\u529b\u5747\u5300\u5730\u62c9\u8d77\u4f60\u7684\u8eab\u4f53\uff0c\u4f7f\u80f8\u90e8\u9760\u8fd1\u5355\u6760\uff0c\u4e0b\u5df4\u521a\u597d\u8d85\u8fc7\u6a2a\u6746\u3002\u4e0d\u8981\u8dc3\u8d77\u6216\u6643\u8d77\u8eab\u4f53\uff0c\u6bd4\u5982\u8e22\u817f\u3002
- \u5c0f\u5fc3\u5730\u628a\u8eab\u4f53\u653e\u4e0b\u6765\uff0c\u56de\u5230\u8d77\u59cb\u4f4d\u7f6e\u3002
- \u91cd\u590d\u8fdb\u884c\u3002
\u63d0\u793a\uff1a\u2014\u2014\u5f15\u4f53\u5411\u4e0a\u8981\u60f3\u505a\u5f97\u6b63\u786e\uff0c\u60a8\u5fc5\u987b\u5148\u589e\u5f3a\u51e0\u4e2a\u5173\u952e\u90e8\u4f4d\u7684\u529b\u91cf\uff0c\u5305\u62ec\u80a9\u8180\u3001\u624b\u81c2\u548c\u8179\u808c\u3002\u60a8\u5e94\u8be5\u901a\u8fc7\u5176\u4ed6\u7ec3\u4e60\u79ef\u7d2f\u4e86\u8db3\u591f\u7684\u529b\u91cf\u540e\uff0c\u518d\u5f00\u59cb\u505a\u5f15\u4f53\u5411\u4e0a\u3002
",
- "name": "\u5f15\u4f53\u5411\u4e0a",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:42:18.446Z",
- "language": 24,
- "uuid": "0b223640-7b92-4737-831d-1bbdfee863cc",
- "exercise_base": 475
- }
- },
- {
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- "pk": 1399,
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- "license_object_url": "",
- "license_author": "YYCfit / BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posisi awal:
- Mulai dengan posisi merangkak.Lengan harus ditekuk pada sisi kanan, dengan bahu tepat di atas siku.Punggung harus lurus, seluruh tubuh dalam garis lurus.
Langkah:
- Tahan posisi ini.
",
- "name": "Papan lengan bawah",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:42:27.217Z",
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- }
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- {
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- "pk": 1400,
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- "license_object_url": "",
- "license_author": "YYCfit / BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "V\u00fdchoz\u00ed pozice:
- Za\u010dn\u011bte na v\u0161ech \u010dty\u0159ech.Pa\u017ee by m\u011bly b\u00fdt pokr\u010den\u00e9 v prav\u00e9m \u00fahlu, ramena p\u0159\u00edmo nad lokty.Z\u00e1da by m\u011bla b\u00fdt rovn\u00e1, cel\u00e9 t\u011blo v p\u0159\u00edmce.
Kroky:
- Vydr\u017ete v t\u00e9to poloze.
",
- "name": "Prkno na p\u0159edlokt\u00ed",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:42:44.005Z",
- "language": 9,
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- }
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- "pk": 1401,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "YYCfit / BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posici\u00f3n de salida:
- Empiece a cuatro patas.Los brazos deben estar doblados en \u00e1ngulo recto, con los hombros justo sobre los codos.La espalda debe estar recta, todo el cuerpo en l\u00ednea recta.
Pasos:
- Mantenga esta posici\u00f3n.
",
- "name": "Plancha de antebrazo",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:42:29.493Z",
- "language": 4,
- "uuid": "96ba2610-dd8b-490b-8583-5dc7ef871c02",
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- "pk": 1402,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "YYCfit / BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Position de d\u00e9part :
- Commencez \u00e0 quatre pattes.Les bras doivent \u00eatre pli\u00e9s \u00e0 angle droit, les \u00e9paules au-dessus des coudes.Le dos doit \u00eatre droit, le corps entier en ligne droite.
\u00c9tapes :
- Maintenez cette position.
",
- "name": "Planche pour les avant-bras",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:42:31.802Z",
- "language": 12,
- "uuid": "856f1be8-be80-4498-a3fe-16c45833b071",
- "exercise_base": 458
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- "pk": 1403,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "YYCfit / BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Izdr\u017eaj na podlakticama",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:42:22.750Z",
- "language": 22,
- "uuid": "646eea8d-359b-4f68-ba73-c76cdcb3fd08",
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- "pk": 1405,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
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- "description": "Startpositie:
- Ga op z'n hondjes zitten.Buig je armen en zet je schouders gelijk met je ellebogen.Je rug en de rest van je lichaam moeten gestrekt zijn.
Stappen:
- Houd deze positie vast.
",
- "name": "Onderarmplanken",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:42:24.915Z",
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- "pk": 1406,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "YYCfit / BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posi\u00e7\u00e3o inicial:
- Inicie na posi\u00e7\u00e3o de quatro.Os bra\u00e7os devem dobrar-se em um \u00e2ngulo reto, com os ombro alinhados aos cotovelos.As costas devem estar direitas, com todo o corpo em linha reta.
Passos:
- Mantenha essa posi\u00e7\u00e3o.
",
- "name": "Prancha horizontal",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:42:41.850Z",
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- "uuid": "10fa16c9-4a15-45a9-bc8b-e93706a6bb88",
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- "fields": {
- "license": 1,
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- "license_object_url": "",
- "license_author": "YYCfit / BFad07",
- "license_author_url": "",
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- "description": "Ba\u015flang\u0131\u00e7 durumu:
- D\u00f6rt ayak \u00fczerinde ba\u015flay\u0131n.Kollar, omuzlar dirseklerin tam \u00fczerinde olacak \u015fekilde dik a\u00e7\u0131yla b\u00fck\u00fclmelidir.S\u0131rt d\u00fcz olmal\u0131, t\u00fcm v\u00fccut d\u00fcz bir \u00e7izgide olmal\u0131d\u0131r.
Ad\u0131mlar:
- Bu durumda kal\u0131n.
",
- "name": "\u00d6n kol plank hareketi",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:42:46.290Z",
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- "uuid": "29bce35b-de9b-4b11-91be-1068b6fbd3c2",
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\u0392\u03ae\u03bc\u03b1\u03c4\u03b1:
- \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7.
",
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- "description": "\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:
- \u0627\u0628\u062f\u0623 \u0628\u064a\u062f\u064a\u0643 \u0648\u0633\u0627\u0642\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u0631\u0636.\u064a\u062c\u0628 \u062b\u0646\u064a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u0632\u0627\u0648\u064a\u0629 \u0642\u0627\u0626\u0645\u0629 \u0645\u0639 \u0648\u0636\u0639 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0641\u0648\u0642 \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646.\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0638\u0647\u0631 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0627\u0644\u062c\u0633\u0645 \u0643\u0644\u0647 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645.
\u062e\u0637\u0648\u0627\u062a:
- \u0627\u0644\u062b\u0628\u0648\u062a \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639.
",
- "name": "\u0644\u0648\u062d \u0627\u0644\u0633\u0627\u0639\u062f",
- "created": "2023-08-06T08:17:17.349Z",
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- "uuid": "f0f0f53f-307f-429f-b59b-4f779255f011",
- "exercise_base": 458
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- "fields": {
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- "license_title": "",
- "license_object_url": "",
- "license_author": "YYCfit / BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u8d77\u59cb\u59ff\u52bf\uff1a
- \u56db\u80a2\u7740\u5730\u3002\u624b\u81c2\u5f2f\u66f2\u6210\u76f4\u89d2\uff0c\u80a9\u90e8\u5e94\u8be5\u6b63\u597d\u5728\u8098\u90e8\u4e0a\u65b9\u3002\u80cc\u90e8\u633a\u76f4\uff0c\u6574\u4e2a\u8eab\u4f53\u5728\u4e00\u6761\u76f4\u7ebf\u4e0a\u3002
\u6b65\u9aa4\uff1a
- \u4fdd\u6301\u8be5\u59ff\u52bf\u3002
",
- "name": "\u5e73\u677f\u652f\u6491",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:42:58.568Z",
- "language": 24,
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- "pk": 1413,
- "fields": {
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- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posisi awal:
Duduk atau berdiri dengan punggung lurus.
Langkah:
- Angkat bahu lurus ke atas sejauh mungkin dan tahan selama 5 detik.
- Lepaskan bahu kembali ke posisi santai.
- Ulangi.
",
- "name": "Mengangkat bahu",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:03.922Z",
- "language": 23,
- "uuid": "486756e9-32b4-4917-911f-b765b0585000",
- "exercise_base": 570
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- "model": "exercises.exercise",
- "pk": 1414,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ausgangsposition:
Sitzen oder stehen Sie mit geradem R\u00fccken.
Schritte:
- Heben Sie die Schultern so weit wie m\u00f6glich gerade nach oben und halten Sie sie 5 Sekunden lang.
- Lassen Sie die Schultern wieder in eine entspannte Position sinken.
- Wiederholen Sie die \u00dcbung.
",
- "name": "Schulterzucken",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:05.138Z",
- "language": 1,
- "uuid": "bd0d82de-0ceb-4f75-a051-a92f50eb57f0",
- "exercise_base": 570
- }
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- "model": "exercises.exercise",
- "pk": 1415,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Haussement d'\u00e9paules",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:03.452Z",
- "language": 12,
- "uuid": "cbbb830c-da22-4e02-b694-e3b16b052a3e",
- "exercise_base": 570
- }
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- "model": "exercises.exercise",
- "pk": 1416,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posizione di partenza:
Seduti o in piedi con la schiena dritta.
Passi:
- Sollevare le spalle in alto il pi\u00f9 possibile e tenere premuto per 5 secondi.
- Rilasciare le spalle verso il basso in una posizione rilassata.
- Ripetere.
",
- "name": "Scrollate di spalle",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:05.715Z",
- "language": 13,
- "uuid": "0f6d3598-0adb-4fba-84f3-65c612ce6ba6",
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- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Beginpositie:
Zit of sta met rechte rug.
Stappen:
- Til de schouders zo ver mogelijk recht omhoog en houd ze 5 sec. vast.
- Laat de schouders weer zakken naar een ontspannen positie.
- Herhaal.
",
- "name": "Schouders ophalen",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:04.571Z",
- "language": 6,
- "uuid": "cb79048c-8731-454f-a942-4bfd000609b2",
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- }
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- "pk": 1418,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posic\u00e3o inicial:
Sente-se ou fique de p\u00e9 com as costas retas.
Passos:
- Levante os ombros o m\u00e1ximo poss\u00edvel e segure por 5 segundos.
- Solte os ombros de volta para uma posi\u00e7\u00e3o relaxada.
- Repita.
",
- "name": "Encolher os ombros",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:02.938Z",
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- "license_derivative_source_url": "",
- "description": "\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:
\u039a\u03b1\u03b8\u03af\u03c3\u03c4\u03b5 \u03ae \u03c3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03b1.
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- "uuid": "88b05f48-41ca-481a-aa07-efb618361e97",
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\u0627\u062c\u0644\u0633 \u0623\u0648 \u0642\u0641 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645.
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- \u062d\u0631\u0631 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0644\u0623\u0633\u0641\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0645\u0631\u064a\u062d.
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- "name": "\u0647\u0632 \u0627\u0644\u0643\u062a\u0641\u064a\u0646",
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- "pk": 1421,
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- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
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\u6b65\u9aa4\uff1a
- \u5c06\u80a9\u8180\u5c3d\u53ef\u80fd\u5730\u5411\u4e0a\u62ac\u8d77\uff0c\u4fdd\u6301 5 \u79d2\u3002
- \u80a9\u8180\u56de\u5230\u653e\u677e\u7684\u4f4d\u7f6e\u3002
- \u91cd\u590d\u3002
",
- "name": "\u8038\u80a9\u8fd0\u52a8",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:07.845Z",
- "language": 24,
- "uuid": "ea772769-d949-4e6c-ba98-46c505f6aaf2",
- "exercise_base": 570
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1422,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "http://www.bodybuilding.com/",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Berbaringlah, dengan siku bawah Anda di sudut kanan, lengan mencuat
- Angkat panggul Anda dari lantai dengan mengangkat bahu bawah Anda ke atas, menjaga lengan bawah di lantai; kepala, panggul, dan kaki Anda harus berada dalam garis lurus
- Tahan posisi
",
- "name": "Plank samping kiri",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:11.089Z",
- "language": 23,
- "uuid": "1f984fd1-6930-4923-8e7a-e761b1f1c241",
- "exercise_base": 580
- }
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- {
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- "pk": 1423,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "http://www.bodybuilding.com/",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Lehn\u011bte si na bok, se spodn\u00edm loktem v prav\u00e9m \u00fahlu, pa\u017ee vy\u010dn\u00edvaj\u00edc\u00ed
- Zvedn\u011bte p\u00e1nev z podlahy zved\u00e1n\u00ed spodn\u00ed rameno, dr\u017e\u00ed p\u0159edlokt\u00ed na podlaze, hlavu, p\u00e1nev a nohy by m\u011bly b\u00fdt v jedn\u00e9 p\u0159\u00edmce
- Dr\u017ete tuto pozici
",
- "name": "Prkno na lev\u00e9m boku",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:13.239Z",
- "language": 9,
- "uuid": "92d5a98e-f3ef-4d82-b257-9fc79661e310",
- "exercise_base": 580
- }
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- "model": "exercises.exercise",
- "pk": 1424,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "http://www.bodybuilding.com/",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Acu\u00e9stese sobre su lado correspondiente, con el codo en \u00e1ngulo recto y el brazo hacia afuera
- Levante la pelvis del suelo levantando el hombro hacia arriba, manteniendo el antebrazo en el suelo; la cabeza, la pelvis y los pies deben estar en l\u00ednea recta
- Mantenga esta posici\u00f3n
",
- "name": "Plancha de lado izquierdo",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:09.650Z",
- "language": 4,
- "uuid": "520b6f72-3571-449e-9a51-418fae83a249",
- "exercise_base": 580
- }
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- {
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- "pk": 1425,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "http://www.bodybuilding.com/",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Allongez-vous sur le c\u00f4t\u00e9, le coude inf\u00e9rieur \u00e0 angle droit, le bras d\u00e9passant
- Soulevez votre bassin du sol en soulevant votre \u00e9paule inf\u00e9rieure, en gardant l'avant-bras sur le sol\u00a0; votre t\u00eate, votre bassin et vos pieds doivent \u00eatre en ligne droite
- Maintenez cette position
",
- "name": "Planche lat\u00e9rale gauche",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:10.373Z",
- "language": 12,
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- "model": "exercises.exercise",
- "pk": 1426,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "http://www.bodybuilding.com/",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Bo\u010dni izdr\u017eaj lijevo",
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- "fields": {
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- "license_title": "",
- "license_object_url": "",
- "license_author": "http://www.bodybuilding.com/",
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- "description": "- Sdraiati su un fianco, con il gomito inferiore ad angolo retto, con il braccio sporgente
- Solleva il bacino dal pavimento sollevando la parte inferiore della spalla verso l'alto, mantenendo l'avambraccio sul pavimento; la testa, il bacino e i piedi dovrebbero essere in linea retta
- Mantieni questa posizione
",
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- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:11.848Z",
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- "pk": 1428,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "http://www.bodybuilding.com/",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Ga op je linkerzij liggen, houd je rechterelleboog recht en steek je arm uit.
- Duw je bekken omhoog door je rechterschouder op te tillen, maar houd je bovenarm op de grond - je hoofd, bekken en voeten moeten in een rechte lijn liggen.
- Houd deze positie vas
",
- "name": "Links planken",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:09.024Z",
- "language": 6,
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- "pk": 1429,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "http://www.bodybuilding.com/",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Deite-se de lado, com o cotovelo inferior em \u00e2ngulo reto, com o bra\u00e7o para fora
- Levante sua p\u00e9lvis do ch\u00e3o levantando o ombro inferior para cima, mantendo o antebra\u00e7o no ch\u00e3o; sua cabe\u00e7a, p\u00e9lvis e p\u00e9s devem estar em linha reta
- Mantenha esta posi\u00e7\u00e3o
",
- "name": "Prancha lateral esquerda",
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- {
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- "pk": 1430,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "http://www.bodybuilding.com/",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Alt dirse\u011finiz dik a\u00e7\u0131yla, kolunuz d\u0131\u015far\u0131 \u00e7\u0131kacak \u015fekilde yan taraf\u0131n\u0131za uzan\u0131n
- \u00d6n kolunuzu yerde tutup alt omzunuzu yukar\u0131 kald\u0131rarak le\u011fen kemi\u011finizi yerden kald\u0131r\u0131n; ba\u015f\u0131n\u0131z, le\u011fen kemi\u011finiz ve ayaklar\u0131n\u0131z d\u00fcz bir \u00e7izgide olmal\u0131d\u0131r
- Bu durumda kal\u0131n
",
- "name": "Yan plank hareketi (sol)",
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- "last_update": "2023-12-26T16:44:15.314Z",
- "language": 16,
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- "exercise_base": 580
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- \u03a3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c3\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u03c3\u03b7\u03ba\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd \u03ba\u03ac\u03c4\u03c9 \u03ce\u03bc\u03bf \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9, \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03b1\u03bd\u03c4\u03b9\u03b2\u03c1\u03ac\u03c7\u03b9\u03bf \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1. \u03a4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9, \u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b2\u03c1\u03af\u03c3\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ae
- \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7
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- "name": "\u05e4\u05dc\u05d0\u05e0\u05e7 \u05e2\u05dc \u05e6\u05d3 \u05e9\u05de\u05d0\u05dc",
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- \u0631\u0641\u0639 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0631\u0641\u0639 \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u0633\u0641\u0644\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u062d\u062a\u0649\u060c \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0631\u0623\u0633\u0643 \u0648\u062d\u0648\u0636\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645
- \u0627\u0644\u062b\u0628\u0627\u062a \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629
",
- "name": "\u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0627\u0644\u0623\u064a\u0633\u0631",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:17.445Z",
- "language": 17,
- "uuid": "4c55a9cf-e88b-4e62-8f51-487bdf0902a0",
- "exercise_base": 580
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- "fields": {
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- "license_title": "",
- "license_object_url": "",
- "license_author": "http://www.bodybuilding.com/",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u4fa7\u8eba\uff0c\u4e0b\u8098\u6210\u76f4\u89d2\uff0c\u624b\u81c2\u4f38\u51fa\u3002 \u62ac\u8d77\u4e0b\u80a9\uff0c\u5c06\u9aa8\u76c6\u62ac\u79bb\u5730\u9762\uff0c\u524d\u81c2\u505c\u7559\u5728\u5730\u9762\uff1b \u4f60\u7684\u5934\u3001\u9aa8\u76c6\u548c\u811a\u5e94\u8be5\u5728\u4e00\u6761\u76f4\u7ebf\u4e0a\u3002
\u6b65\u9aa4\uff1a
- \u4fdd\u6301\u8fd9\u4e2a\u59ff\u52bf\u3002
",
- "name": "\u5de6\u524d\u81c2\u5e73\u677f\u652f\u6491",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:18.062Z",
- "language": 24,
- "uuid": "42495877-76f4-4be9-900d-49cc88b24e56",
- "exercise_base": 580
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- "model": "exercises.exercise",
- "pk": 1435,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "sophialj",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posisi awal:
Berdiri dengan kaki lebar dan jari kaki menghadap ke luar.
Langkah:
- Perlahan-lahan tenggelam ke bawah dengan menekuk lutut Anda keluar. Raih lengan ke depan. Jaga kepala, dada, dan pinggul Anda dalam garis lurus. Peras glutes Anda.
- Dorong kembali ke posisi awal.
- Ulangi latihan ini dengan gerakan berdenyut.
",
- "name": "Sumo jongkok",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:21.216Z",
- "language": 23,
- "uuid": "614388c4-99f0-45bc-98b7-697fa8afb58f",
- "exercise_base": 632
- }
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- "pk": 1436,
- "fields": {
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- "license_title": "",
- "license_object_url": "",
- "license_author": "sophialj",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Sumo d\u0159epy",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:20.702Z",
- "language": 9,
- "uuid": "250b6a82-b3cf-402d-8a9d-c6a3e806b452",
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- "model": "exercises.exercise",
- "pk": 1437,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "sophialj",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Squats sumo",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:19.886Z",
- "language": 12,
- "uuid": "ae2573f1-3ea6-4b35-a225-fdc8c5bd30f1",
- "exercise_base": 632
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- "pk": 1438,
- "fields": {
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- "license_title": "",
- "license_object_url": "",
- "license_author": "sophialj",
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- "description": "Posizione di partenza:
Stare in piedi con le gambe larghe e le dita dei piedi rivolte verso l'esterno.
Passi:
- Sprofondare lentamente piegando le ginocchia in fuori. Portare le braccia in avanti. Tenere la testa, il petto e i fianchi in linea retta. Stringere i glutei.
- Spingete verso l'alto nella posizione di partenza.
- Ripetere questo esercizio con un movimento pulsante.
",
- "name": "Squat sumo",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:19.642Z",
- "language": 13,
- "uuid": "33780662-6ce5-4043-92df-06806853fc4c",
- "exercise_base": 632
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1439,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "sophialj",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Beginpositie:
Sta met de benen wijd en de tenen naar buiten gedraaid.
Stappen:
- Zak langzaam naar beneden door je knie\u00ebn naar buiten te buigen. Reik de armen naar voren. Houd uw hoofd, borst en heupen in een rechte lijn. Knijp je bilspieren samen.
- Duw terug omhoog in startpositie.
- Herhaal deze oefening in een pulserende beweging.
",
- "name": "Sumo hurken",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:20.958Z",
- "language": 6,
- "uuid": "a6e80c19-3ed2-4bd0-ba6e-4791c91ab5c8",
- "exercise_base": 632
- }
- },
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- "model": "exercises.exercise",
- "pk": 1440,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "sophialj",
- "license_author_url": "",
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- "description": "Posi\u00e7\u00e3o inicial:
Fique em p\u00e9 com as pernas separadas e os dedos dos p\u00e9s virados para fora.
Passos:
- Agache lentamente dobrando os joelhos. Jogue os bra\u00e7os para frente. Mantenha a cabe\u00e7a, o peito e os quadris em linha reta. Aperte seus gl\u00fateos.
- Levante de volta para a posi\u00e7\u00e3o inicial.
- Repita este exerc\u00edcio em um movimento pulsante.
",
- "name": "Agachamentos de sum\u00f4",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:19.387Z",
- "language": 7,
- "uuid": "c9e144c9-c0b8-40db-b603-5e924b13dfdf",
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\u0392\u03ae\u03bc\u03b1\u03c4\u03b1:
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- "name": "\u05e1\u05d5\u05de\u05d5\u05be\u05e1\u05e7\u05d5\u05d5\u05d0\u05d8",
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- "language": 21,
- "uuid": "002ba2b4-5fb4-4c45-975f-a4ee6220bd37",
- "exercise_base": 632
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- "description": "\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:
\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0627\u0633\u0639\u0629 \u0648\u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u0625\u0644\u0649 \u0627\u0644\u062e\u0627\u0631\u062c.
\u062e\u0637\u0648\u0627\u062a:
- \u0627\u0646\u0632\u0644 \u0628\u0628\u0637\u0621 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643. \u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0623\u0633\u0643 \u0648\u0635\u062f\u0631\u0643 \u0648\u0648\u0631\u0643\u064a\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645. \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629.
- \u0627\u062f\u0641\u0639 \u0644\u0623\u0639\u0644\u0649 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.
- \u0643\u0631\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u062d\u0631\u0643\u0629 \u0646\u0627\u0628\u0636\u0629.
",
- "name": "\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0633\u0648\u0645\u0648",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:21.919Z",
- "language": 17,
- "uuid": "0998adc8-1b13-46a7-8ec8-b53f3ab2b9ae",
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- "license_object_url": "",
- "license_author": "sophialj",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u7ad9\u8d77\uff0c\u53cc\u817f\u5f20\u5f00\uff0c\u811a\u8dbe\u5411\u5916\u3002
\u6b65\u9aa4\uff1a
- \u819d\u76d6\u5411\u5916\u5f2f\u66f2\uff0c\u6162\u6162\u5f80\u4e0b\u6c89\u3002\u5c06\u624b\u81c2\u5411\u524d\u4f38\u3002\u5934\u90e8\u3001\u80f8\u90e8\u548c\u81c0\u90e8\u4fdd\u6301\u5728\u4e00\u6761\u76f4\u7ebf\u4e0a\u3002\u6324\u538b\u81c0\u90e8\u3002
- \u5411\u4e0a\u6491\u56de\u5230\u8d77\u59cb\u4f4d\u7f6e\u3002
- \u8109\u51b2\u5f0f\u5730\u91cd\u590d\u4e0a\u8ff0\u52a8\u4f5c\u3002
",
- "name": "\u76f8\u6251\u6df1\u8e72",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:22.187Z",
- "language": 24,
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- {
- "model": "exercises.exercise",
- "pk": 1445,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posisi awal:
Mulailah dengan posisi papan tinggi:punggung, lengan, dan kaki lurus dan tangan selebar bahu.
Langkah:
- Lompati kaki Anda ke depan di antara kedua lengan, jaga punggung tetap rata.
- Menjaga tangan Anda di lantai, melompat kaki Anda kembali ke posisi papan tinggi.
- Ulangi.
",
- "name": "Jongkok menyodorkan",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:24.599Z",
- "language": 23,
- "uuid": "74df4b83-df24-4d87-9abd-18c74e56ebff",
- "exercise_base": 616
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1446,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ausgangsposition:
Beginne in der hohen Plank-Position:R\u00fccken, Arme und Beine sind gestreckt, die H\u00e4nde sind schulterbreit auseinander.
Schritte:
- Springe mit den F\u00fc\u00dfen zwischen den Armen nach vorne und halte den R\u00fccken flach.
- Lasse die H\u00e4nde auf dem Boden und springe mit den Beinen zur\u00fcck in die hohe Plank-Position.
- Wiederhole die \u00dcbung.
",
- "name": "Kniebeugen",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:24.685Z",
- "language": 1,
- "uuid": "707e4acd-2068-416a-9c1d-c1c3c09fdafd",
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- }
- },
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- "model": "exercises.exercise",
- "pk": 1447,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Pouss\u00e9es de squat",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:24.763Z",
- "language": 12,
- "uuid": "de068084-3779-4946-9ace-80efa23b7f89",
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- {
- "model": "exercises.exercise",
- "pk": 1448,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posizione di partenza:
Iniziare in posizione di plank alto:schiena, braccia e gambe dritte e mani alla larghezza delle spalle.
Passi:
- Saltare i piedi in avanti tra le braccia, mantenendo la schiena piatta.
- Tenendo le mani sul pavimento, saltare le gambe indietro in posizione di plank alto.
- Ripetere.
",
- "name": "Spinte squat",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:24.838Z",
- "language": 13,
- "uuid": "ab2193fb-0c9c-46a3-9b6b-fada20eb5eaa",
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- "pk": 1449,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Startpositie:
Begin in hoge plankpositie:rug, armen en benen recht en handen op schouderbreedte uit elkaar.
Stap:
- Spring met je voeten naar voren tussen je armen en houd je rug plat.
- Houd je handen op de vloer, spring je benen terug in hoge plank positie.
- Herhalen.
",
- "name": "Hurkstoten",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:44:24.504Z",
- "language": 6,
- "uuid": "ad8d8323-6f73-4215-9510-4d0f0c8d09d1",
- "exercise_base": 616
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1450,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posi\u00e7\u00e3o inicial:
Comece na posi\u00e7\u00e3o de prancha alta:costas, bra\u00e7os e pernas retos e as m\u00e3os afastadas alinhadas aos ombros.
Passos:
- Pule jogando seus p\u00e9s para frente entre os bra\u00e7os, mantendo as costas reta.
- Mantendo suas m\u00e3os no ch\u00e3o, retorne suas pernas para a posi\u00e7\u00e3o de prancha altas.
- Repita.
",
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- "language": 7,
- "uuid": "620fef1e-19c5-4bfe-bc8d-9dac6764c386",
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- "license_derivative_source_url": "",
- "description": "",
- "name": "Divarda oturma",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:48:08.346Z",
- "language": 18,
- "uuid": "85b6d842-989a-41fc-98e0-f904d77a82e5",
- "exercise_base": 718
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1468,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Blablabla",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Bersandar ke dinding, menghadap ke depan dan dengan kaki tertanam kuat di tanah, selebar bahu dan sekitar 2 kaki dari dinding
- Geser ke bawah dinding, dengan menahan punggung ditekan, sampai kaki berada pada sudut kanan. Lutut harus tepat di atas pergelangan kakiNyeri paha depan normal, hentikan jika merasakan nyeri pada lutut atau tempurung lutut
",
- "name": "Duduk di dinding",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:48:08.573Z",
- "language": 23,
- "uuid": "105c19ed-67f5-436f-9055-a3fc5ddb0525",
- "exercise_base": 718
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1469,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Blablabla",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Op\u0159ete se o ze\u010f, sm\u011b\u0159uj\u00edc\u00ed dop\u0159edu a s nohama pevn\u011b zasazen\u00fdmi na zemi, \u0161\u00ed\u0159ka ramen od sebe a asi 2 nohy od zdi
- Posu\u0148te dol\u016f po st\u011bn\u011b a dr\u017ete z\u00e1da p\u0159itla\u010denou k n\u00ed, dokud nohy nejsou v prav\u00e9m \u00fahlu. Kolena by m\u011bla b\u00fdt p\u0159\u00edmo nad kotn\u00edkyQuadricep bolest je norm\u00e1ln\u00ed, zastavte se, pokud m\u00e1te pocit bolesti v koleni nebo kolenn\u00edm kloubu
",
- "name": "Sed u st\u011bny",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:48:09.210Z",
- "language": 9,
- "uuid": "2256742f-db4e-44f7-99ef-abeebd504828",
- "exercise_base": 718
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1470,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Blablabla",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Ap\u00f3yese en la pared, mirando hacia adelante y con los pies plantados firmemente en el suelo, sus hombros deben separarse y estar a 50 cent\u00edmetros de la pared
- Desl\u00edzate por la pared, manteniendo la espalda presionada a ella, hasta que las piernas est\u00e9n en \u00e1ngulo recto. Las rodillas deben estar directamente sobre los tobillosEl dolor en el cu\u00e1driceps es normal, det\u00e9ngase si siente dolor en la rodilla o en la r\u00f3tula
",
- "name": "Asiento en pared",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:48:07.851Z",
- "language": 4,
- "uuid": "57c9e05f-d7fd-4588-b6b0-65b49831b6cb",
- "exercise_base": 718
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1471,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Blablabla",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Appuyez-vous contre le mur, en regardant vers l'avant, les pieds fermement plant\u00e9s au sol, \u00e9cart\u00e9s de la largeur des \u00e9paules et \u00e0 une distance d'environ 60\u00a0cm du mur.
- Glissez le long du mur, en gardant le dos appuy\u00e9 contre lui, jusqu'\u00e0 ce que les jambes forment un angle droit. Les genoux doivent \u00eatre directement au-dessus des chevilles.La douleur au quadriceps est normale, arr\u00eatez si vous ressentez une douleur au genou ou \u00e0 la rotule
",
- "name": "Assis dos au mur",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:48:08.096Z",
- "language": 12,
- "uuid": "c48c9778-4a46-40f4-a193-ff5f03e2b1da",
- "exercise_base": 718
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1472,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Blablabla",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "\u010cu\u010dnjevi uz zid",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:48:10.399Z",
- "language": 22,
- "uuid": "f101f412-b371-4728-8d1d-fba808316861",
- "exercise_base": 718
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1473,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Blablabla",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Appoggiati al muro, rivolto in avanti e con i piedi ben piantati sul terreno, le spalle divaricate e a circa 2 piedi di distanza dal muro
- Scivola gi\u00f9 lungo il muro, tenendo la schiena premuta contro di esso, fino a quando le gambe sono ad angolo retto. Le ginocchia dovrebbero essere direttamente sopra le caviglieIl dolore al quadricipite \u00e8 normale, interrompi se avverti dolore al ginocchio o alla rotula
",
- "name": "Seduta a muro",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:48:09.460Z",
- "language": 13,
- "uuid": "d4276545-457b-4280-bec4-37ab04a4b8dd",
- "exercise_base": 718
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1474,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Blablabla",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Leun tegen de muur en zet je voeten stevig op de grond; houd je schouders los en 60 cm van de muur verwijderd.
- Zak naar beneden en zorg dat je rug tegen de muur blijft totdat je knie\u00ebn zich direct boven de enkels bevinden.Pijn in je dijbeenspieren is normaal. Stop als je pijn in je knie of knieholte voelt
",
- "name": "Muurzitten",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:48:08.989Z",
- "language": 6,
- "uuid": "e82843fd-d24e-43ba-8c78-47ec5799ab6a",
- "exercise_base": 718
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1475,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Blablabla",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Encoste na parede, de frente com os p\u00e9s firmes no ch\u00e3o, alinhados na largura dos ombros e afastados da parede cerca de 60 cent\u00edmetros
- Deslize pela parede, mantendo as costas pressionada, at\u00e9 que as pernas fiquem em \u00e2ngulo reto, paralelas ao ch\u00e3o. Os joelhos devem estar diretamente acima dos tornozelos.Dor no quadr\u00edceps \u00e9 normal. Pare se sentir dor nos joelhos ou na r\u00f3tula do joelho
",
- "name": "Agachamento parede",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:48:07.598Z",
- "language": 7,
- "uuid": "94a65337-4125-4d1b-a01e-969f7322509a",
- "exercise_base": 718
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1476,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Blablabla",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Luta dig mot v\u00e4ggen med ansiktet fram\u00e5t och med f\u00f6tterna stadigt placerade p\u00e5 marken, med axelbredden is\u00e4r och ungef\u00e4r en meter fr\u00e5n v\u00e4ggen.
- Glid nerf\u00f6r v\u00e4ggen med ryggen tryckt mot v\u00e4ggen tills benen st\u00e5r i en r\u00e4t vinkel. Kn\u00e4na ska befinna sig direkt ovanf\u00f6r fotlederna.Sm\u00e4rta i quadricepsen \u00e4r normalt, sluta om du k\u00e4nner sm\u00e4rta i kn\u00e4et eller kn\u00e4sk\u00e5len
",
- "name": "V\u00e4ggsits",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:48:09.680Z",
- "language": 10,
- "uuid": "76bca0d6-40b2-47a5-a578-0ce32fa22592",
- "exercise_base": 718
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1477,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Blablabla",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \u00d6ne bakacak \u015fekilde duvara yaslan\u0131n, ayaklar yere s\u0131k\u0131ca oturtulmu\u015f, omuz geni\u015fli\u011finde a\u00e7\u0131lm\u0131\u015f ve duvardan yakla\u015f\u0131k 60 cm uzakta olsun
- Bacaklar dik a\u00e7\u0131 yapana kadar s\u0131rt\u0131n\u0131z\u0131 bast\u0131rarak duvardan a\u015fa\u011f\u0131 kayd\u0131r\u0131n. Dizler do\u011frudan ayak bileklerinin \u00fczerinde olmal\u0131d\u0131rKuadriseps a\u011fr\u0131s\u0131 normaldir, dizde veya diz kapa\u011f\u0131nda a\u011fr\u0131 hissederseniz durun
",
- "name": "Duvara yaslanarak oturma",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:48:08.786Z",
- "language": 16,
- "uuid": "0af63829-15ab-4f98-9c21-c17156b8ee71",
- "exercise_base": 718
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1478,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Blablabla",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \u0391\u03ba\u03bf\u03c5\u03bc\u03c0\u03ae\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf\u03bd \u03c4\u03bf\u03af\u03c7\u03bf, \u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03bf\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ac \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2, \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 60 cm \u03bc\u03b1\u03ba\u03c1\u03b9\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03c4\u03bf\u03af\u03c7\u03bf
- \u03a3\u03cd\u03c1\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03c3\u03c4\u03bf\u03bd \u03c4\u03bf\u03af\u03c7\u03bf, \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03c0\u03b9\u03b5\u03c3\u03bc\u03ad\u03bd\u03b7 \u03c0\u03ac\u03bd\u03c9 \u03c4\u03bf\u03c5, \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03b2\u03c1\u03af\u03c3\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03bf\u03c1\u03b8\u03ae \u03b3\u03c9\u03bd\u03af\u03b1. \u03a4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03b1\u03c3\u03c4\u03c1\u03b1\u03b3\u03ac\u03bb\u03bf\u03c5\u03c2\u039f \u03c0\u03cc\u03bd\u03bf\u03c2 \u03c3\u03c4\u03bf\u03bd \u03c4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03cc\u03c2, \u03c3\u03c4\u03b1\u03bc\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03b5\u03ac\u03bd \u03b1\u03b9\u03c3\u03b8\u03ac\u03bd\u03b5\u03c3\u03c4\u03b5 \u03c0\u03cc\u03bd\u03bf \u03c3\u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03ae \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03b3\u03bf\u03bd\u03b1\u03c4\u03af\u03b4\u03b1
",
- "name": "\u039a\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03c4\u03bf\u03af\u03c7\u03bf\u03c5",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:48:10.603Z",
- "language": 8,
- "uuid": "edfea919-12d7-4ffd-a371-c84bfd08e1f5",
- "exercise_base": 718
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1479,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Blablabla",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0435 \u0443 \u0441\u0442\u0435\u043d\u044b",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:48:10.813Z",
- "language": 5,
- "uuid": "2087c2a7-6e89-40b5-9b0f-b434b2700262",
- "exercise_base": 718
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1480,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Blablabla",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "\u05d9\u05e9\u05d9\u05d1\u05ea \u05e7\u05d9\u05e8",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:48:11.034Z",
- "language": 21,
- "uuid": "0eec765b-699c-4b49-ba84-bcade93faee3",
- "exercise_base": 718
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1481,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Blablabla",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:
\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0638\u0647\u0631\u0643 \u0645\u0644\u0627\u0645\u0633\u064b\u0627 \u0644\u0644\u062c\u062f\u0627\u0631 \u060c \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 \u0642\u0627\u0626\u0645\u0629 \u0648\u0645\u062a\u0645\u0631\u0643\u0632\u0629 \u0641\u0648\u0642 \u0627\u0644\u0632\u0648\u0627\u064a\u0627 \u062a\u0645\u0627\u0645\u064b\u0627. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u062a\u062c\u0647\u064b\u0627 \u0644\u0644\u0623\u0645\u0627\u0645 \u060c \u0645\u0639 \u0627\u0644\u0645\u0628\u0627\u0639\u062f\u0629 \u0628\u064a\u0646 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0645\u062b\u0628\u062a\u0629 \u0628\u0642\u0648\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.\u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u062a\u0643\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u060c \u0639\u0644\u0649 \u0628\u0639\u062f \u062d\u0648\u0627\u0644\u064a \u0642\u062f\u0645\u064a\u0646 \u0645\u0646 \u0627\u0644\u062d\u0627\u0626\u0637. \u0627\u0646\u0632\u0644\u0642 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0645\u0639 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 \u0642\u0627\u0626\u0645\u0629.
\u062e\u0637\u0648\u0627\u062a:
- \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0645\u0648\u0642\u0641.
\u0645\u0644\u062d\u0648\u0638\u0627\u062a:
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\u6b65\u9aa4\uff1a
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- "license_title": "",
- "license_object_url": "",
- "license_author": "McMarcel13",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Berdiri di lantai atau di tepi langkah untuk meningkatkan jangkauan gerakan. Angkat satu kaki, letakkan bagian atas pada betis Anda.
- Angkat tumit Anda sampai Anda berdiri di atas jari kaki.
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- "name": "Angkat kaki kiri anak sapi",
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- "license_object_url": "",
- "license_author": "McMarcel13",
- "license_author_url": "",
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- "description": "- Postavte se na podlahu nebo na okraj kroku, abyste zv\u00fd\u0161ili rozsah pohybu. Zvedn\u011bte jednu nohu a polo\u017ete horn\u00ed \u010d\u00e1st na l\u00fdtko.
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",
- "name": "V\u00fdpony na lev\u00e9 noze",
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- "description": "- P\u00e1rese en el suelo o en el borde de un escal\u00f3n para aumentar el rango de movimiento. Levante un pie, colocando la parte superior de su pantorrilla
- Levante los talones hasta que est\u00e9 de pie
- Mant\u00e9ngase en esta posici\u00f3n durante tres segundos, luego baje el pie sin tocar el suelo con el tal\u00f3n.
",
- "name": "Elevaci\u00f3n de pantorrilla izquierda",
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- "description": "- Tenez-vous debout sur le sol ou sur le bord d'une marche pour augmenter l'amplitude des mouvements. Levez un pied en pla\u00e7ant la partie sup\u00e9rieure sur votre mollet
- Soulevez vos talons jusqu'\u00e0 ce que vous soyez debout sur les orteils
- Restez dans cette position pendant trois secondes, puis abaissez votre pied sans toucher le sol avec votre talon.
",
- "name": "Lever du mollet gauche",
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- "description": "- Stare in piedi sul pavimento o sul bordo di un gradino per aumentare il raggio di movimento. Sollevare un piede, appoggiando la parte superiore sul polpaccio.
- Sollevare i talloni fino a stare in piedi sulle punte dei piedi.
- Resta in questa posizione per tre secondi, poi abbassa il piede senza toccare il suolo con il tallone.
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- "description": "- Ga op de grond staan of op de rand van een opstapje. Til \u00e9\u00e9n voet op en houd hem tegen op je kuit.
- Til je hielen op, zo ver totdat je op je tenen staat.
- Houd dit drie seconden vol. Duw je voet weer naar omlaag zonder de grond te raken met je hiel.
",
- "name": "Kuitoptrekken (links)",
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- "description": "- Fique de p\u00e9 no ch\u00e3o ou na borda de um degrau para aumentar o alcance do movimento. Levante um p\u00e9, colocando a parte superior sobre sua panturrilha.
- Levante os calcanhares at\u00e9 ficar de p\u00e9 sobre os dedos do p\u00e9.
- Fique nesta posi\u00e7\u00e3o por tr\u00eas segundos, depois abaixe o p\u00e9 sem tocar o ch\u00e3o com seu calcanhar.
",
- "name": "Eleva\u00e7\u00e3o da panturrilha esquerda",
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- "description": "- Hareket aral\u0131\u011f\u0131n\u0131 art\u0131rmak i\u00e7in yerde veya bir basama\u011f\u0131n kenar\u0131nda durun. \u00dcst k\u0131sm\u0131 bald\u0131r\u0131n\u0131z\u0131n \u00fczerine koyarak bir aya\u011f\u0131n\u0131z\u0131 kald\u0131r\u0131n.
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- \u62ac\u8d77\u652f\u6491\u811a\u7684\u811a\u8ddf\uff0c\u7528\u811a\u5c16\u7ad9\u7acb\u3002
- \u4fdd\u6301\u4e09\u79d2\u949f\uff0c\u7136\u540e\u843d\u4e0b\u811a\u8ddf\uff0c\u4f46\u4fdd\u6301\u811a\u8ddf\u4e0d\u63a5\u89e6\u5730\u9762\u3002
",
- "name": "\u5de6\u817f\u63d0\u8e35",
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- "license_title": "",
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- "description": "- Berdiri menghadap kursi
- Naik ke kursi
- Step off the chair
- Ulangi
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- "description": "- St\u016fj \u010delem k \u017eidli.
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- Sestup dolu ze \u017eidle
- Opakuj
",
- "name": "V\u00fd\u0161lapy",
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Stellen Sie sich vor einen Stuhl.
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- Steigen Sie vom Stuhl ab.
- Wiederholen Sie
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Stand facing a chair.
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- Step off the chair.
- Repeat.
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- "description": "- P\u00e1rese frente a una silla
- S\u00fabase a la silla
- B\u00e1jese de la silla
- Repita
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- "name": "Subida a pelda\u00f1o",
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- "license_object_url": "",
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- "license_author_url": "",
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- "description": "- Tenez-vous debout face \u00e0 une chaise
- Montez sur la chaise
- Descendez de la chaise
- R\u00e9p\u00e9tez
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- "name": "Marches",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2024-01-02T16:33:04.725Z",
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- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
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- "description": "- Stani ispred stolca
- Zakora\u010di na stolac
- Si\u0111i sa stolca
- Ponovi
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- "name": "Stupanje na stolicu",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:05.288Z",
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- "pk": 1503,
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- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Stare in piedi di fronte a una sedia
- Salire sulla sedia
- Scendere dalla sedia
- Ripeti
",
- "name": "Step",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2024-01-02T16:33:04.953Z",
- "language": 13,
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- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
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- "description": "- Ga voor een stoel staan.
- Ga op de stoel staan.
- Ga van de stoel af.
- Herhaal
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- "name": "Opstappen",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2024-01-02T16:33:04.777Z",
- "language": 6,
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- "exercise_base": 981
- }
- },
- {
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- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Fique de p\u00e9 de frente para uma cadeira
- Suba na cadeira
- Des\u00e7a da cadeira
- Repita
",
- "name": "Progressos",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2024-01-02T16:33:04.832Z",
- "language": 7,
- "uuid": "1155ce91-a11b-488d-8751-ffb0e403fcbe",
- "exercise_base": 981
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- "model": "exercises.exercise",
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- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Sandalyeye d\u00f6n\u00fck \u015fekilde durun
- Sandalyeye \u00e7\u0131k\u0131n
- Sandalyeden inin
- Tekrarlay\u0131n
",
- "name": "Ad\u0131m atma",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2024-01-02T16:33:04.669Z",
- "language": 16,
- "uuid": "4ef74871-44bb-43b3-acfb-8c221ad06bd2",
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- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03ba\u03bf\u03b9\u03c4\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03bc\u03b9\u03b1 \u03ba\u03b1\u03c1\u03ad\u03ba\u03bb\u03b1
- \u0391\u03bd\u03b5\u03b2\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03ba\u03b1\u03c1\u03ad\u03ba\u03bb\u03b1
- \u039a\u03b1\u03c4\u03b5\u03b2\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ba\u03b1\u03c1\u03ad\u03ba\u03bb\u03b1
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5
",
- "name": "\u03a3\u03ba\u03b1\u03bb\u03b9\u03ac",
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- "license_title": "",
- "license_object_url": "",
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- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \u05dc\u05e2\u05de\u05d5\u05d3 \u05de\u05d5\u05dc \u05db\u05d9\u05e1\u05d0
- \u05dc\u05e2\u05dc\u05d5\u05ea \u05e2\u05dc \u05d4\u05db\u05d9\u05e1\u05d0
- \u05dc\u05e8\u05d3\u05ea \u05de\u05d4\u05db\u05d9\u05e1\u05d0
- \u05dc\u05d7\u05d6\u05d5\u05e8 \u05e2\u05dc \u05d4\u05e4\u05e2\u05d5\u05dc\u05d5\u05ea
",
- "name": "\u05e2\u05dc\u05d9\u05d5\u05ea \u05de\u05d3\u05e8\u05d2\u05d4",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:05.558Z",
- "language": 21,
- "uuid": "dc999267-8e38-461b-b3bc-5dd4fd9f80b2",
- "exercise_base": 981
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- {
- "model": "exercises.exercise",
- "pk": 1509,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \u0627\u0644\u0648\u0642\u0648\u0641 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0643\u0631\u0633\u064a
- \u0627\u0635\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0633\u064a
- \u0627\u0646\u0632\u0644 \u0639\u0646 \u0627\u0644\u0643\u0631\u0633\u064a
- \u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646
",
- "name": "\u0635\u0639\u0648\u062f-\u0627\u0644\u0643\u0631\u0633\u064a",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:05.632Z",
- "language": 17,
- "uuid": "eaff8366-f694-4e2b-ba9c-8f0361970d1a",
- "exercise_base": 981
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1510,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "\u06af\u0627\u0645 \u0628\u0647 \u06af\u0627\u0645",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:05.697Z",
- "language": 20,
- "uuid": "a26199ce-324d-44d1-9f19-c3404c96bfcb",
- "exercise_base": 981
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1511,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u9762\u5bf9\u6905\u5b50\u7ad9\u7acb\u3002
\u6b65\u9aa4\uff1a
- \u8d70\u5230\u6905\u5b50\u4e0a\u3002
- \u4ece\u6905\u5b50\u4e0a\u8d70\u4e0b\u6765\u3002
- \u91cd\u590d\u3002
",
- "name": "\u4ef0\u5367\u8d77\u5750",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:05.775Z",
- "language": 24,
- "uuid": "7a5f3af3-7577-4d70-a448-fd284f2ff8fb",
- "exercise_base": 981
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1526,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
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- "description": "- Run in place, put knees as high as is comfortable and switching legs at a quick pace
",
- "name": "Lutut tinggi",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:27.919Z",
- "language": 23,
- "uuid": "f73649d7-3d57-47c4-957c-b61bcb0230f7",
- "exercise_base": 983
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1527,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- B\u011bh na m\u00edst\u011b, uveden\u00ed kolena tak vysoko, jak je pohodln\u00e9 a p\u0159ep\u00edn\u00e1n\u00ed nohy rychl\u00fdm tempem
",
- "name": "Vysok\u00e1 kolena",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:28.174Z",
- "language": 9,
- "uuid": "acf2ac86-a4da-4485-962c-2a05c85a21e9",
- "exercise_base": 983
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1528,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Auf der Stelle laufen, dabei die Knie so hoch wie m\u00f6glich ansetzen und die Beine in schnellem Tempo wechseln.
",
- "name": "Knie hoch",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:27.859Z",
- "language": 1,
- "uuid": "0c078ab9-3cf0-46b9-8568-0cf40665ae88",
- "exercise_base": 983
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- },
- {
- "model": "exercises.exercise",
- "pk": 1529,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
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- "description": "Starting positionStand straight.
Steps:
- Run in place, putting knees as high up as is comfortable and switching legs at a quick pace.
",
- "name": "High knees",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:27.713Z",
- "language": 2,
- "uuid": "b57ecb2f-aee5-4536-9059-0050ed42bf4c",
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- {
- "model": "exercises.exercise",
- "pk": 1530,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
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- "description": "- Trote en el lugar, con las rodillas tan altas como pueda y cambie de pierna a un ritmo r\u00e1pido
",
- "name": "Rodillas elevadas",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:27.983Z",
- "language": 4,
- "uuid": "3b187d75-cf3a-4d1a-80da-0a36d9546e5f",
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- {
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- "fields": {
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- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
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- "description": "- Courez sur place, en pla\u00e7ant les genoux aussi haut que possible et en changeant de jambe \u00e0 un rythme rapide
",
- "name": "Genoux hauts",
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- "pk": 1532,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Tr\u010danje na mjestu",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:28.105Z",
- "language": 22,
- "uuid": "2924bb2f-cf9a-4bf4-a2fe-286407433015",
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- "model": "exercises.exercise",
- "pk": 1533,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Fai una corsa veloce sul posto, porta in alto le ginocchia ma senza sforzare
",
- "name": "Corsa sul posto con ginocchia alte",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:27.549Z",
- "language": 13,
- "uuid": "576aeb71-d51a-4bc2-a1a3-27d181c41dcf",
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- "model": "exercises.exercise",
- "pk": 1534,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Sta stil, maar maak een rennende beweging - duw je knie\u00ebn zover mogelijk omhoog en wissel je benen af
",
- "name": "Stilstaand joggen",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:28.046Z",
- "language": 6,
- "uuid": "8ec782d6-dd91-4af6-adcc-2eef16b8e0e1",
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- "model": "exercises.exercise",
- "pk": 1535,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Corra no lugar, colocando os joelhos o mais alto o confort\u00e1vel e trocando de pernas a um ritmo r\u00e1pido
",
- "name": "Joelhos para cima",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:27.785Z",
- "language": 7,
- "uuid": "70f9d780-dfa8-4a90-8ed4-98a4c49c5a66",
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- "pk": 1536,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Dizleri kald\u0131rabildi\u011finiz kadar yukar\u0131 kald\u0131rarak ve bacaklar\u0131 h\u0131zl\u0131 bir \u015fekilde de\u011fi\u015ftirerek oldu\u011funuz yerde ko\u015fun
",
- "name": "Y\u00fcksek dizler",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:28.245Z",
- "language": 16,
- "uuid": "4a4b2b1c-069d-49e4-94ad-6fcd9353131e",
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- "name": "\u0393\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c8\u03b7\u03bb\u03ac",
- "created": "2023-08-06T08:17:17.349Z",
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- "description": "- \u05dc\u05e8\u05d5\u05e5 \u05d1\u05de\u05e7\u05d5\u05dd, \u05dc\u05d4\u05e8\u05d9\u05dd \u05d0\u05ea \u05d4\u05d1\u05e8\u05db\u05d9\u05d9\u05dd \u05db\u05de\u05d4 \u05e9\u05e0\u05d5\u05d7 \u05dc\u05da \u05d5\u05d0\u05d6 \u05dc\u05d4\u05d7\u05dc\u05d9\u05e3 \u05d1\u05d9\u05df \u05d4\u05e8\u05d2\u05dc\u05d9\u05d9\u05dd \u05d1\u05de\u05d4\u05d9\u05e8\u05d5\u05ea
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- "name": "\u05d1\u05e8\u05db\u05d9\u05d9\u05dd \u05d2\u05d1\u05d5\u05d4\u05d5\u05ea",
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- "license_author_url": "",
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- "description": "- \u0627\u0644\u062c\u0631\u064a \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646\u060c \u0648\u0636\u0639 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0639\u0627\u0644\u064a\u0627 \u0643\u0645\u0627 \u0647\u0648 \u0645\u0631\u064a\u062d \u0648\u062a\u0628\u062f\u064a\u0644 \u0628\u064a\u0646 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u0648\u062a\u064a\u0631\u0629 \u0633\u0631\u064a\u0639\u0629
",
- "name": "\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0627\u0644\u0639\u0627\u0644\u064a\u0629",
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- "last_update": "2023-12-26T16:33:28.439Z",
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- "pk": 1540,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
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- "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u7ad9\u76f4\u3002
\u6b65\u9aa4\uff1a
- \u539f\u5730\u8dd1\u6b65\uff0c\u5c3d\u53ef\u80fd\u5c06\u819d\u76d6\u62ac\u9ad8\u5230\u8212\u9002\u9ad8\u5ea6\uff0c\u5e76\u5feb\u901f\u6362\u817f\u3002
",
- "name": "\u9ad8\u62ac\u817f",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:28.501Z",
- "language": 24,
- "uuid": "77a10c61-ac72-4a8d-b4c2-b5164a2660b3",
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- {
- "model": "exercises.exercise",
- "pk": 1541,
- "fields": {
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- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Berdiri dengan punggung lurus
- Ambil langkah maju besar dengan kaki kiri
- Turunkan panggulmu hingga kau hampir menyentuh lantai dengan lutut kananmu.
- Panggul kembali
- Kembali ke posisi berdiri dengan melangkah mundur
- Ulangi, beralih kaki setiap kali
",
- "name": "Paru-paru",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:31.391Z",
- "language": 23,
- "uuid": "bb87b485-ee0a-4d34-a8d5-820ba5185b78",
- "exercise_base": 984
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1542,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Postavte se z\u00e1dy rovn\u011b
- Ud\u011blejte velk\u00fd krok vp\u0159ed levou nohou
- P\u0159ive\u010fte p\u00e1nev dol\u016f, dokud se t\u00e9m\u011b\u0159 nedotknete podlahy prav\u00fdm kolenem
- P\u0159ive\u010fte p\u00e1nev zp\u011bt nahoru
- Vra\u0165te se do stoje t\u00edm, \u017ee ustoup\u00edte
- Opakujte, poka\u017ed\u00e9 p\u0159epn\u011bte nohy
",
- "name": "V\u00fdpady",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:32.230Z",
- "language": 9,
- "uuid": "7f581238-94d3-426c-ba68-fc0c7367f2d2",
- "exercise_base": 984
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1543,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
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- "description": "Ausgangsposition:
Mit geradem R\u00fccken stehen.
Schritte:
- Machen Sie mit dem linken Bein einen gro\u00dfen Schritt nach vorn.
- Senken Sie Ihr Becken, bis Sie mit dem rechten Knie fast den Boden ber\u00fchren.
- Bringen Sie Ihr Becken wieder nach oben.
- Kehren Sie in die Ausgangsposition zur\u00fcck, indem Sie einen Schritt zur\u00fccktreten.
- Wiederholen Sie den Vorgang und wechseln Sie dabei jedes Mal die Beine.
",
- "name": "Ausfallschritte",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:28.933Z",
- "language": 1,
- "uuid": "5fd169a1-09c3-470d-83b5-47e56c61ee07",
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- "pk": 1544,
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- "license_title": "",
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- "description": "Starting position:
Stand with back straight.
Steps:
- Take a large step forward with your left leg.
- Bring your pelvis down until you almost touch the floor with your right knee.
- Bring your pelvis back up.
- Return to the starting position by stepping back.
- Repeat, switching legs each time.
",
- "name": "Lunges",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:30.986Z",
- "language": 2,
- "uuid": "b1844fd6-0360-4cd4-9008-bbe2e9c4e73d",
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- {
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- "pk": 1545,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- P\u00e1rese con la espalda recta
- D\u00e9 un gran paso adelante con su pierna izquierda
- Baje la pelvis hasta que casi toque el suelo con la rodilla derecha
- Vuelva a subir la pelvis
- Vuelva a la posici\u00f3n con el pie hacia atr\u00e1s
- Repita, cambiando de pierna cada vez
",
- "name": "Zancadas con peso",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:32.558Z",
- "language": 4,
- "uuid": "fafe2bd7-f064-4c20-9305-4c694c0564e9",
- "exercise_base": 984
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1546,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Tenez-vous debout, le dos droit
- Faites un grand pas en avant avec votre jambe gauche
- Descendez votre bassin jusqu'\u00e0 ce que votre genou droit touche presque le sol.
- Remontez votre bassin
- Revenez \u00e0 la position debout en faisant un pas en arri\u00e8re
- R\u00e9p\u00e9tez l'op\u00e9ration en changeant de jambe \u00e0 chaque fois
",
- "name": "Fentes",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:29.311Z",
- "language": 12,
- "uuid": "3b533c1d-2601-4dc1-93ab-07df83e85cf7",
- "exercise_base": 984
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- {
- "model": "exercises.exercise",
- "pk": 1547,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Iskoraci",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:30.055Z",
- "language": 22,
- "uuid": "55276d07-d918-4589-86ca-ccb36261fdb5",
- "exercise_base": 984
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- {
- "model": "exercises.exercise",
- "pk": 1548,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Stai in piedi a schiena dritta
- Fai un grande passo avanti con la gamba sinistra
- Abbassa il bacino fino a toccare quasi il pavimento con il ginocchio destro
- Tendi il bacino in avanti
- Ritorna in posizione eretta facendo un passo indietro
- Ripeti, alternando le gambe ogni volta
",
- "name": "Affondi",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:28.592Z",
- "language": 13,
- "uuid": "076715aa-c841-4406-91e0-1e84b1c964da",
- "exercise_base": 984
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1549,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Ga staan met een rechte rug.
- Doe een grote stap vooruit met je linkerbeen.
- Duw je bekken omlaag, zo ver tot je bijna de grond raakt met je rechterknie.
- Duw je bekken omhoog.
- Ga weer recht staan.
- Herhaal, en wissel beide benen af
",
- "name": "Uitvalspassen",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:31.809Z",
- "language": 6,
- "uuid": "b8527e2d-21bf-4bcc-a8f2-4e067276804e",
- "exercise_base": 984
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1550,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Fique de p\u00e9 com as costas retas
- D\u00ea um grande passo adiante com sua perna esquerda
- Des\u00e7a com sua p\u00e9lvis at\u00e9 quase tocar o ch\u00e3o com o seu joelho direito
- Leve sua p\u00e9lvis de volta para cima
- Retorne para a posi\u00e7\u00e3o de p\u00e9, dando um passo atr\u00e1s
- Repita, trocando de pernas a cada vez
",
- "name": "Investidas",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:29.668Z",
- "language": 7,
- "uuid": "bb6597c6-bfd4-4bda-b7c8-929796c90247",
- "exercise_base": 984
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1551,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- S\u0131rt\u0131n\u0131z d\u00fcz bir \u015fekilde durun
- Sol baca\u011f\u0131n\u0131zla ileriye do\u011fru b\u00fcy\u00fck bir ad\u0131m at\u0131n
- Sa\u011f dizinizle neredeyse yere de\u011fene kadar le\u011fen kemi\u011finizi a\u015fa\u011f\u0131 indirin
- Le\u011fen kemi\u011finizi geri yukar\u0131 kald\u0131r\u0131n
- Geri ad\u0131m atarak ayakta durumuna d\u00f6n\u00fcn
- Her seferinde bacaklar\u0131 de\u011fi\u015ftirerek tekrarlay\u0131n
",
- "name": "Lunge hareketi",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:30.557Z",
- "language": 16,
- "uuid": "916a8581-8b10-47cf-8ad2-08126a784c54",
- "exercise_base": 984
- }
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- "pk": 1552,
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- "license_derivative_source_url": "",
- "description": "- \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03af\u03c3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7
- \u039a\u03ac\u03bd\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b2\u03ae\u03bc\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03bc\u03b5 \u03c4\u03bf \u03b1\u03c1\u03b9\u03c3\u03c4\u03b5\u03c1\u03cc \u03c3\u03b1\u03c2 \u03c0\u03cc\u03b4\u03b9
- \u03a6\u03ad\u03c1\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03b1\u03b3\u03b3\u03af\u03be\u03b5\u03c4\u03b5 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03b4\u03b5\u03be\u03af \u03c3\u03b1\u03c2 \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf
- \u03a6\u03ad\u03c1\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c3\u03b1\u03c2 \u03c0\u03af\u03c3\u03c9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9
- \u0395\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03cc\u03c1\u03b8\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03b2\u03ae\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9.
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5, \u03b1\u03bb\u03bb\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03c6\u03bf\u03c1\u03ac
",
- "name": "\u03a0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:32.869Z",
- "language": 8,
- "uuid": "29c16bf4-033a-4da8-85e4-69a89488957b",
- "exercise_base": 984
- }
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- "model": "exercises.exercise",
- "pk": 1553,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "\u05de\u05db\u05e8\u05e2\u05d9\u05dd",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:33.214Z",
- "language": 21,
- "uuid": "3cd2f8b6-343f-4984-b3fa-a5ef8b349b14",
- "exercise_base": 984
- }
- },
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- "model": "exercises.exercise",
- "pk": 1554,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \u0627\u0644\u0648\u0642\u0648\u0641 \u0628 \u0638\u0647\u0631 \u0645\u0633\u062a\u0648
- \u0627\u062a\u062e\u0627\u0630 \u062e\u0637\u0648\u0629 \u0643\u0628\u064a\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0628 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649
- \u062c\u0644\u0628 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u062d\u062a\u0649 \u062a\u0644\u0627\u0645\u0633 \u0627\u0644\u0627\u0631\u0636 \u0628\u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649
- \u062c\u0644\u0628 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649
- \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0627\u0644\u062a\u0631\u0627\u062c\u0639
- \u0643\u0631\u0631\u060c \u0645\u0639 \u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629
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- "name": "\u0627\u0644\u0637\u0639\u0646\u0627\u062a",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:33.559Z",
- "language": 17,
- "uuid": "a960aa35-81bb-45ff-b66b-d4222f05c4c5",
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- "pk": 1555,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
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- "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u80cc\u90e8\u633a\u76f4\u7ad9\u7acb\u3002
\u6b65\u9aa4\uff1a
- \u5de6\u817f\u5411\u524d\u8fc8\u51fa\u4e00\u5927\u6b65\u3002
- \u8ba9\u9aa8\u76c6\u5411\u4e0b\uff0c\u76f4\u5230\u4f60\u7684\u53f3\u819d\u51e0\u4e4e\u89e6\u5730\u3002
- \u5c06\u9aa8\u76c6\u62ac\u9ad8\u3002
- \u540e\u9000\u56de\u5230\u8d77\u59cb\u59ff\u52bf\u3002
- \u91cd\u590d\uff0c\u6bcf\u6b21\u6362\u817f\u3002
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- "name": "\u5f13\u6b65",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:33.950Z",
- "language": 24,
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- "model": "exercises.exercise",
- "pk": 1556,
- "fields": {
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- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Lakukan push-up standar:
1.sebuah kebohongan bawah pada perut Anda1.b tempatkan tanganmu di dekat telingamu1.c gunakan lengan Anda untuk mengangkat perut Anda sampai lengan lurus, menjaga punggung lurus1.d menekuk lengan sampai dada hampir menyentuh tanah, memastikan punggung lurus1.e angkat perutmu lagi, kembali ke langkah 3
- Memutar tubuh Anda ke samping sehingga punggung lurus, bawah tangan mendukung tubuh sepenuhnya diperpanjang, dan hanya tangan bawah dan kaki menyentuh lantai
- Ulangi, mengubah sisi pada langkah 2 setiap kali
",
- "name": "Rotasi Push-up",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:35.269Z",
- "language": 23,
- "uuid": "fb58708d-d1aa-4a3b-99c9-47b65d15e756",
- "exercise_base": 985
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1557,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Prove\u010fte standardn\u00ed push-up:
1.Lehn\u011bte si na b\u0159icho1.b polo\u017ete ruce bl\u00edzko u\u0161\u00ed1.c pomoc\u00ed pa\u017e\u00ed zvedn\u011bte \u017ealudek nahoru, dokud nejsou pa\u017ee rovn\u00e9, dr\u017ete z\u00e1da rovn\u011b1.d ohn\u011bte pa\u017ee, dokud se hrudn\u00edk t\u00e9m\u011b\u0159 nedotkne zem\u011b, ujist\u011bte se, \u017ee z\u00e1da je rovn\u00e11.e zvedn\u011bte \u017ealudek znovu a vra\u0165te se ke kroku 3
- Oto\u010dte t\u011blo na stranu tak, aby z\u00e1da byla rovn\u00e1, spodn\u00ed ruka podporuj\u00edc\u00ed t\u011blo je pln\u011b prodlou\u017eena a pouze spodn\u00ed ruka a noha se dot\u00fdkaj\u00ed podlahy
- Opakujte, poka\u017ed\u00e9 m\u011b\u0148te strany v kroku 2
",
- "name": "Kliky s rotac\u00ed",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:34.898Z",
- "language": 9,
- "uuid": "30b93687-c2ac-4bc6-b6ad-29174381bce4",
- "exercise_base": 985
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1558,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ausgangsposition:
Begeben Sie sich in die Ausgangsposition f\u00fcr Liegest\u00fctze, wobei H\u00e4nde und Zehen den Boden ber\u00fchren und Arme und Beine gerade sind. Um diese Position zu erreichen, k\u00f6nnen Sie sich auf den Bauch legen, die H\u00e4nde nach unten neben den Kopf legen und die Arme nach oben heben, bis sie gerade sind.
Die Schritte:
- F\u00fchren Sie einen normalen Liegest\u00fctz durch:
1.a Beugen Sie die Arme, bis die Brust fast den Boden ber\u00fchrt, und achten Sie darauf, dass der R\u00fccken gerade ist.1.b Heben Sie sich mit den Armen wieder in die Ausgangsposition.
- Drehen Sie Ihren K\u00f6rper zur Seite, so dass der R\u00fccken gerade ist, die untere Hand, die den K\u00f6rper st\u00fctzt, vollst\u00e4ndig gestreckt ist und nur die untere Hand und der Fu\u00df den Boden ber\u00fchren.
- Wiederholen Sie den Vorgang, wobei Sie bei Schritt 2 jedes Mal die Seite wechseln.
",
- "name": "Liegest\u00fctz-Drehungen",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:34.981Z",
- "language": 1,
- "uuid": "35167d18-6761-45be-9e7f-70cd581dbe91",
- "exercise_base": 985
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1559,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Starting position:
Get into the starting push-up position, with your hands and toes touching the ground and back, arms and legs straight. To get to this position, you can lie down on your stomach, place your hands facing down next to your head, and lifting your arms up until they are straight.
Steps:
- Perform a standard push-up:
1.a Bend arms until chest almost touches the ground, making sure the back is straight.1.b Use your arms to lift yourself back up to starting position.
- Rotate your body to the side so that the back is straight, the bottom hand supporting the body is fully extended, and only the bottom hand and foot touch the floor.
- Repeat, changing sides at step 2 each time.
",
- "name": "Push-up rotations",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:35.166Z",
- "language": 2,
- "uuid": "c689c8d2-e826-4e07-8e51-3845e8a18c7a",
- "exercise_base": 985
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1560,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Haga una flexi\u00f3n de brazos est\u00e1ndar1.a Acu\u00e9stese boca abajo1.b Coloque las manos cerca de las orejas1.c Levante el est\u00f3mago con los brazos hasta que los brazos est\u00e9n rectos, manteniendo la espalda recta1.d Flexione los brazos hasta que el pecho casi toque el suelo, asegur\u00e1ndose de que la espalda est\u00e9 recta1.e Levante el est\u00f3mago de nuevo, volviendo al paso 3
- Gire el cuerpo hacia un lado para que la espalda quede recta, la mano inferior que sostiene el cuerpo est\u00e9 completamente extendida y s\u00f3lo las extremidades inferiores toquen el suelo
- Repita, cambiando de lado en el paso 2 otra vez
",
- "name": "Flexiones a rotaci\u00f3n",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:34.719Z",
- "language": 4,
- "uuid": "08abe160-eaeb-49f2-82fb-eecca8f7f9b1",
- "exercise_base": 985
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1561,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Faites une pompe standard\u202f:
1.a Allongez-vous sur le ventre1.b Placez vos mains pr\u00e8s de vos oreilles1.c Utilisez vos bras pour soulever votre ventre jusqu'\u00e0 ce que les bras soient droits, en gardant le dos droit1.d Pliez les bras jusqu'\u00e0 ce que la poitrine touche presque le sol, en vous assurant que le dos est droit1.e Soulevez \u00e0 nouveau votre ventre et revenez \u00e0 l'\u00e9tape 1.c
- Faites pivoter votre corps sur le c\u00f4t\u00e9 pour que le dos soit droit, que la main inf\u00e9rieure soutenant le corps soit compl\u00e8tement \u00e9tendue et que seuls la main et le pied inf\u00e9rieurs touchent le sol
- R\u00e9p\u00e9tez, en changeant de c\u00f4t\u00e9 \u00e0 chaque fois
",
- "name": "Pompes avec rotation",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:35.071Z",
- "language": 12,
- "uuid": "eb13183c-90ec-4642-b813-fe08a43d8548",
- "exercise_base": 985
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1562,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Sklekovi s okretanjem",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:35.362Z",
- "language": 22,
- "uuid": "832aa6da-c115-418c-8362-7538c8a53d9b",
- "exercise_base": 985
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1563,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Esegui una flessione standard:
1.a Sdraiati a pancia in gi\u00f91.b Metti le mani vicino alle orecchie1.c Usa le braccia per sollevare il torace fino a quando le braccia sono dritte, mantenendo la schiena dritta1.d Piega le braccia fino a quando il torace tocca quasi il suolo, assicurandoti che la schiena sia dritta1.e Solleva di nuovo il torace (vedi 1.c)
- Ruota il corpo di lato in modo che la schiena sia dritta:la mano inferiore che sostiene il corpo \u00e8 completamente estesa e solo la mano inferiore e i piedi toccano il pavimento
- Ripeti, cambiando lato ogni volta al passaggio 2
",
- "name": "Flessioni con rotazione",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:34.646Z",
- "language": 13,
- "uuid": "07d9d66e-4600-4ddc-942c-3635c37eb519",
- "exercise_base": 985
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1564,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Druk op:
1.a Ga op je buik liggen.1.b Plaats je handen in de buurt van je oren.1.c Gebruik je armen om je buik omhoog te duwen totdat je armen gestrekt zijn - houd je rug recht.1.d Buig je armen totdat je borstkas bijna de grond raakt - houd je rug recht.1.e Kom weer omhoog en ga naar stap 3.
- Draai op je zij, houd je rug recht en raak alleen met je hand en voet de grond aan.
- Herhaal, en wissel bij stap 2 telkens van zij
",
- "name": "Draaiend opdrukken",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:34.506Z",
- "language": 6,
- "uuid": "017bc035-fee7-4e2d-8ebd-74a8e0eefecd",
- "exercise_base": 985
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1565,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Fa\u00e7a uma flex\u00e3o de bra\u00e7os pradr\u00e3o1.a Deite-se de barriga para baixo1.b Coloque suas m\u00e3os perto dos ouvidos1.c Use suas m\u00e3o para levantar a barriga at\u00e9 que os bra\u00e7os estejam retos, mantendo as costas retas1.d Dobre os bra\u00e7os at\u00e9 que o peito quase toque o ch\u00e3o, certificando-se de que as costas estejam retas1.e Repita a partir do passo 1.c
- Gire seu corpo para o lado para que as costas fiquem retas, de modo que a m\u00e3o inferior que sustenta o corpo fique totalmente estendida, e apenas a m\u00e3o inferior e o p\u00e9 toquem o ch\u00e3o
- Repita, mudando de lado no passo 2 cada vez
",
- "name": "Flex\u00e3o em T",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:34.794Z",
- "language": 7,
- "uuid": "84549e05-fa7d-4778-a49b-250a9ac0b4d8",
- "exercise_base": 985
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1566,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Normal bir \u015f\u0131nav yap\u0131n:
1.a Karn\u0131n\u0131z \u00fczerine uzan\u0131n1.b Ellerinizi kulaklar\u0131n\u0131z\u0131n yak\u0131n\u0131na yerle\u015ftirin1.c S\u0131rt\u0131 d\u00fcz tutarak kollar d\u00fcz olana kadar karn\u0131n\u0131z\u0131 yukar\u0131 kald\u0131rmak i\u00e7in kollar\u0131n\u0131z\u0131 kullan\u0131n1.d G\u00f6\u011f\u00fcs neredeyse yere de\u011fene kadar kollar\u0131 b\u00fck\u00fcn, s\u0131rt\u0131n d\u00fcz oldu\u011fundan emin olun1.e 3. ad\u0131mdan itibaren tekrarlay\u0131n
- S\u0131rt d\u00fcz, alt el v\u00fccudu desteklemek i\u00e7in tamamen uzat\u0131lm\u0131\u015f ve sadece alt el ve ayak yere de\u011fecek \u015fekilde v\u00fccudunuzu yana d\u00f6nd\u00fcr\u00fcn
- Her seferinde 2. ad\u0131mda taraf de\u011fi\u015ftirerek tekrarlay\u0131n
",
- "name": "D\u00f6nerek \u015f\u0131nav",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:34.579Z",
- "language": 16,
- "uuid": "a9dd4835-851c-464a-80d4-3c02771c822f",
- "exercise_base": 985
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1567,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
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- "description": "- \u039a\u03ac\u03bd\u03c4\u03b5 \u03bc\u03af\u03b1 \u03c4\u03c5\u03c0\u03b9\u03ba\u03ae \u03ba\u03ac\u03bc\u03c8\u03b7:
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- \u03a0\u03b5\u03c1\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9, \u03ce\u03c3\u03c4\u03b5 \u03b7 \u03c0\u03bb\u03ac\u03c4\u03b7 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03af\u03c3\u03b9\u03b1, \u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03c7\u03ad\u03c1\u03b9 \u03c0\u03bf\u03c5 \u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03b5\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bb\u03ae\u03c1\u03c9\u03c2 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03bf \u03ba\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03c7\u03ad\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c0\u03cc\u03b4\u03b9 \u03bd\u03b1 \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03ac\u03bd\u03b5 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5, \u03b1\u03bb\u03bb\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac \u03c3\u03c4\u03bf \u03b2\u03ae\u03bc\u03b1 2 \u03ba\u03ac\u03b8\u03b5 \u03c6\u03bf\u03c1\u03ac
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- \u0643\u0631\u0631 \u0645\u0639 \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u062c\u0648\u0627\u0646\u0628 \u0641\u064a \u0627\u0644\u062e\u0637\u0648\u0629 2 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629
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- "description": "- Berdiri tegak dan mengambil langkah lateral lebar, hanya lebih besar dari lebar bahu.
- Tekuk satu lutut sampai paha Anda sejajar dengan lantai. Lutut harus sejajar dengan kaki.
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- "description": "- Postavte se vysoko a vezm\u011bte \u0161irok\u00fd bo\u010dn\u00ed krok, jen v\u011bt\u0161\u00ed ne\u017e \u0161\u00ed\u0159ka ramen.
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- Zatla\u010dte zp\u011bt do v\u00fdchoz\u00ed polohy a opakujte.
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- "description": "Ausgangsposition:
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- Dr\u00fccken Sie sich zur\u00fcck in die Ausgangsposition.
- Wiederholen Sie die \u00dcbung.
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- "description": "- P\u00f3ngase de pie y d\u00e9 un amplio paso lateral, un poco m\u00e1s grande que el ancho de los hombros
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- "description": "- Tenez-vous droit et faites une large foul\u00e9e lat\u00e9rale, juste sup\u00e9rieure \u00e0 la largeur des \u00e9paules
- Pliez un genou jusqu'\u00e0 ce que votre cuisse soit parall\u00e8le au sol. Le genou pli\u00e9 doit \u00eatre align\u00e9 avec le pied
- Revenez \u00e0 la position de d\u00e9part et r\u00e9p\u00e9tez.
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- "name": "Bo\u010dni podijeljeni \u010du\u010dnjevi lijevo",
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- Piega un ginocchio finch\u00e9 la coscia non \u00e8 parallela al pavimento. Il ginocchio piegato deve essere in linea con il piede.
- Spingi indietro alla posizione di partenza e ripetere.
",
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- "description": "- Ga recht staan en doe een brede, zijwaartse pas, net iets voorbij schouderbreedte.
- Buig \u00e9\u00e9n knie totdat je heup gelijkstaat aan de grond. De gebogen knie moet gelijkstaan aan de voet.
- Duw jezelf omhoog en herhaal.
",
- "name": "Gespleten zijhurkzit (links)",
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- "description": "- Fique de p\u00e9 e d\u00ea um passo lateral largo, apenas maior que a largura dos ombros.
- Dobre um joelho at\u00e9 que sua coxa fique parelela ao ch\u00e3o. O joelho dobrado deve estar em linha com o p\u00e9.
- Empurre de volta para a posi\u00e7\u00e3o inicial e repita.
",
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- "description": "- Dik durun ve omuz geni\u015fli\u011finden biraz daha geni\u015f bir yan ad\u0131m at\u0131n.
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- "description": "\u8d77\u59cb\u59ff\u52bf\uff1a
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\u6b65\u9aa4\uff1a
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- \u63a8\u56de\u8d77\u59cb\u59ff\u52bf\u3002
- \u91cd\u590d\u3002
",
- "name": "\u5de6\u817f\u4fa7\u7bad\u6b65\u8e72",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:36.522Z",
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- "license_author_url": "",
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- "description": "- Berdiri tegak dan mengambil langkah lateral lebar, hanya lebih besar dari lebar bahu.
- Tekuk satu lutut sampai paha Anda sejajar dengan lantai. Lutut harus sejajar dengan kaki.
- Dorong kembali ke posisi awal dan ulangi.
",
- "name": "Squat split samping kanan",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:37.063Z",
- "language": 23,
- "uuid": "9ede2027-d35f-4663-9a88-ae28050d5515",
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- "pk": 1586,
- "fields": {
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- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Postavte se vysoko a vezm\u011bte \u0161irok\u00fd bo\u010dn\u00ed krok, jen v\u011bt\u0161\u00ed ne\u017e \u0161\u00ed\u0159ka ramen.
- Ohn\u011bte jedno koleno, dokud va\u0161e stehno nen\u00ed rovnob\u011b\u017en\u00e9 s podlahou. Ohnut\u00e9 koleno mus\u00ed b\u00fdt v souladu s nohou.
- Zatla\u010dte zp\u011bt do v\u00fdchoz\u00ed polohy a opakujte.
",
- "name": "Bo\u010dn\u00ed v\u00fdpady napravo",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:36.643Z",
- "language": 9,
- "uuid": "8928a88a-6721-4be8-8ee3-8130113cb330",
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- "description": "Ausgangsposition:
- Stehen Sie aufrecht und machen Sie einen weiten seitlichen Schritt, etwas mehr als schulterbreit.
Schritte:
- Beugen Sie ein Knie, bis Ihr Oberschenkel parallel zum Boden ist. Das gebeugte Knie muss sich in einer Linie mit dem Fu\u00df befinden.
- Dr\u00fccken Sie sich zur\u00fcck in die Ausgangsposition.
- Wiederholen Sie die \u00dcbung.
",
- "name": "Seitliche Kniebeugen rechts",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:36.824Z",
- "language": 1,
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- "description": "Starting position:
- Stand tall and take a wide lateral stride, just greater than shoulder width.
Steps:
- Bend one knee until your thigh is parallel to the floor. The bent knee must be in line with the foot.
- Push back to the starting position.
- Repeat.
",
- "name": "Side split squats right",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:36.966Z",
- "language": 2,
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- "pk": 1589,
- "fields": {
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- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
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- "description": "- P\u00f3ngase de pie y d\u00e9 un amplio paso lateral, un poco m\u00e1s grande que el ancho de los hombros
- Doble una rodilla hasta que su muslo est\u00e9 paralelo al suelo. La rodilla doblada debe estar en l\u00ednea con el pie
- Vuelva a la posici\u00f3n inicial y repita.
",
- "name": "Sentadilla de lado derecho",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:36.872Z",
- "language": 4,
- "uuid": "6414fcb8-c9f0-4c1b-ad74-58074923ba98",
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- "pk": 1590,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Tenez-vous droit et faites une large foul\u00e9e lat\u00e9rale, juste sup\u00e9rieure \u00e0 la largeur des \u00e9paules
- Pliez un genou jusqu'\u00e0 ce que votre cuisse soit parall\u00e8le au sol. Le genou pli\u00e9 doit \u00eatre align\u00e9 avec le pied
- Revenez \u00e0 la position de d\u00e9part et r\u00e9p\u00e9tez.
",
- "name": "Fentes lat\u00e9rales droites",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:36.706Z",
- "language": 12,
- "uuid": "a66225af-5141-4f38-aeed-faf0cae6e333",
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- "pk": 1591,
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- "license_object_url": "",
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- "license_author_url": "",
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- "description": "",
- "name": "Bo\u010dni podijeljeni \u010du\u010dnjevi desno",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:36.584Z",
- "language": 22,
- "uuid": "cff39b82-04e3-455f-9896-8904846b3a64",
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- "pk": 1592,
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- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
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- "description": "- Stai in piedi e fai un ampio passo laterale, appena superiore alla larghezza delle spalle.
- Piega un ginocchio finch\u00e9 la coscia non \u00e8 parallela al pavimento. Il ginocchio piegato deve essere in linea con il piede.
- Spingi indietro alla posizione di partenza e ripetere.
",
- "name": "Squat laterali a destra",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:37.011Z",
- "language": 13,
- "uuid": "aaaf37b6-9164-4d7e-aff5-0eca8997f4b8",
- "exercise_base": 987
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- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Ga recht staan en doe een brede, zijwaartse pas, net iets voorbij schouderbreedte.
- Buig \u00e9\u00e9n knie totdat je heup gelijkstaat aan de grond. De gebogen knie moet gelijkstaan aan de voet.
- Duw jezelf omhoog en herhaal.
",
- "name": "Gespleten zijhurkzit (rechts)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:36.758Z",
- "language": 6,
- "uuid": "d997da76-bccb-4479-9101-3b5166e6e1f8",
- "exercise_base": 987
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- {
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- "pk": 1594,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Fique de p\u00e9 e d\u00ea um passo lateral largo, apenas maior que a largura dos ombros.
- Dobre um joelho at\u00e9 que sua coxa fique parelela ao ch\u00e3o. O joelho dobrado deve estar em linha com o p\u00e9.
- Empurre de volta para a posi\u00e7\u00e3o inicial e repita.
",
- "name": "Side split squats direita",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:36.921Z",
- "language": 7,
- "uuid": "80bc7baa-8359-44d4-8a0e-cc98d257357c",
- "exercise_base": 987
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- "pk": 1595,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Dik durun ve omuz geni\u015fli\u011finden biraz daha geni\u015f bir yan ad\u0131m at\u0131n.
- Uylu\u011funuz yere paralel olana kadar bir dizinizi b\u00fck\u00fcn. B\u00fck\u00fclm\u00fc\u015f diz ayakla ayn\u0131 hizada olmal\u0131d\u0131r.
- Ba\u015flang\u0131\u00e7 durumuna geri itin ve tekrarlay\u0131n.
",
- "name": "Yana tek bacakl\u0131 \u00e7\u00f6melme (sa\u011f)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:37.118Z",
- "language": 16,
- "uuid": "af0c67a7-503f-48cb-b99b-eace8dc596d8",
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- "model": "exercises.exercise",
- "pk": 1596,
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- "license_title": "",
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- \u03a3\u03c0\u03c1\u03ce\u03be\u03c4\u03b5 \u03c0\u03af\u03c3\u03c9 \u03c3\u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5.
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- "description": "\u8d77\u59cb\u59ff\u52bf\uff1a
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\u6b65\u9aa4\uff1a
- \u5f2f\u66f2\u4e00\u53ea\u819d\u76d6\uff0c\u76f4\u5230\u4f60\u7684\u5927\u817f\u4e0e\u5730\u9762\u5e73\u884c\u3002 \u5f2f\u66f2\u7684\u819d\u76d6\u5fc5\u987b\u4e0e\u811a\u6210\u4e00\u6761\u76f4\u7ebf\u3002
- \u63a8\u56de\u8d77\u59cb\u59ff\u52bf\u3002
- \u91cd\u590d\u3002
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- "license_title": "",
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- "license_author": null,
- "license_author_url": "",
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- "description": "- Berdiri tegak di depan kursi dan mengambil langkah besar. Taruh bagian atas salah satu kakimu di kursi.
- Tekuk lutut depan, menyeimbangkan dengan tangan sampai lutut belakang hampir menyentuh tanah
- Dorong kembali ke posisi awal dan ulangi.
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- "name": "Squat split Bulgaria ke kiri",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:38.878Z",
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- "license_title": "",
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- "license_derivative_source_url": "",
- "description": "- Postavte se vysoko p\u0159ed \u017eidli a ud\u011blejte velk\u00fd krok. Polo\u017ete horn\u00ed \u010d\u00e1st jedn\u00e9 z va\u0161ich nohou na \u017eidli.
- Ohn\u011bte p\u0159edn\u00ed koleno a vyva\u017eujte rukama, dokud se zadn\u00ed koleno t\u00e9m\u011b\u0159 nedotkne zem\u011b
- Zatla\u010dte zp\u011bt do v\u00fdchoz\u00ed polohy a opakujte.
",
- "name": "Bulharsk\u00e9 d\u0159epy na lev\u00e9 noze",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:38.361Z",
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- "description": "- Stelle Dich aufrecht vor einen Stuhl und machen einen gro\u00dfen Schritt. Stelle den oberen Teil einer Deiner F\u00fc\u00dfe auf den Stuhl.
- Beuge das vordere Knie und balanciere mit den Armen, bis das hintere Knie fast den Boden ber\u00fchrt
- Gehe in die Ausgangsposition zur\u00fcck und wiederhole.
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- "name": "Bulgarische geteilte Kniebeugen links",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:38.179Z",
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- "description": "- Stand tall in front of a chair and take a large step. Put the upper part of one of your feet on the chair.
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- Push back to the starting position and repeat.
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- "name": "Bulgarian split squats left",
- "created": "2023-08-06T08:17:17.349Z",
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- "license_author_url": "",
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- "description": "- P\u00f3ngase de pie delante de una silla y d\u00e9 un largo paso. Ponga la parte superior de uno de sus pies en la silla
- Doble la rodilla delantera, balanceando los brazos hasta que la rodilla trasera casi toque el suelo.
- Empuje hacia atr\u00e1s a la posici\u00f3n inicial y repita.
",
- "name": "Sentadilla b\u00falgara izquierda",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:38.540Z",
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- "license_title": "",
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- "license_author_url": "",
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- "description": "- Tenez-vous droit devant une chaise et faites un grand pas. Placez la partie sup\u00e9rieure de l'un de vos pieds sur la chaise
- Pliez le genou avant, en \u00e9quilibre avec les bras jusqu'\u00e0 ce que le genou arri\u00e8re touche presque le sol
- Revenez \u00e0 la position de d\u00e9part et r\u00e9p\u00e9tez.
",
- "name": "Squats bulgares gauches",
- "created": "2023-08-06T08:17:17.349Z",
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- "description": "",
- "name": "Bugarski podijeljeni \u010du\u010danj lijevo",
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- "description": "- Mettiti di fronte a una sedia e fai un grande passo. Metti la parte superiore di uno dei tuoi piedi sulla sedia.
- Piegare il ginocchio anteriore, bilanciandosi con le braccia fino a quando il ginocchio posteriore tocca quasi il suolo
- Spingi indietro fino alla posizione di partenza e ripeti.
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- "created": "2023-08-06T08:17:17.349Z",
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- "license_author_url": "",
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- "description": "- Pak een stoel en ga er recht voor staan. Plaats het voorste deel van je voet op de stoel.
- Buig de voorste knie en balanceer je armen totdat de achterste knie bijna de grond raakt.
- Duw jezelf terug, ga terug naar stap 1 en herhaal, telkens met een andere knie.
",
- "name": "Bulgaarse gespleten hurkzit (links)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:37.504Z",
- "language": 6,
- "uuid": "06b6b320-b7dd-42d5-9cc4-a2e0456aca9d",
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- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Fique de p\u00e9 em frente a uma cadeira e d\u00ea um grande passo. Coloque a parte superior de um de seus p\u00e9s sobre a cadeira.
- Dobre o joelho da frente, equilibrando-se com os bra\u00e7os at\u00e9 que o joelho de tr\u00e1s quase toque o ch\u00e3o
- Empurre de volta para a posi\u00e7\u00e3o inicial e repita.
",
- "name": "Bulgarian split squats esquerda",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:37.861Z",
- "language": 7,
- "uuid": "8ed2f62b-2179-4f55-acbd-e56e41916fb8",
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- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Bir sandalyenin \u00f6n\u00fcnde dik durun ve b\u00fcy\u00fck bir ad\u0131m at\u0131n. Ayaklar\u0131n\u0131zdan birinin \u00fcst k\u0131sm\u0131n\u0131 sandalyenin \u00fczerine koyun.
- Arka diz neredeyse yere de\u011fene kadar kollarla dengeleyerek \u00f6n dizinizi b\u00fck\u00fcn
- Ba\u015flang\u0131\u00e7 durumuna geri itin ve tekrarlay\u0131n.
",
- "name": "Bulgar tek bacakl\u0131 \u00e7\u00f6melmesi (sol)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:37.681Z",
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- "uuid": "25d8098b-2886-4b2b-b061-f3d9593d6a45",
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- \u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03cc \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf, \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03ce\u03bd\u03c4\u03b1\u03c2 \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03bf \u03c0\u03af\u03c3\u03c9 \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03bd\u03b1 \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03ae\u03c3\u03b5\u03b9 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2
- \u03a3\u03c0\u03c1\u03ce\u03be\u03c4\u03b5 \u03c0\u03af\u03c3\u03c9 \u03c3\u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5.
",
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- "last_update": "2023-12-26T16:33:39.226Z",
- "language": 8,
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- \u0627\u062f\u0641\u0639 \u0644\u0644\u062e\u0644\u0641 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631 \u0627\u0644\u0639\u0645\u0644\u064a\u0629.
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- \u5f2f\u66f2\u524d\u819d\uff0c\u7528\u624b\u81c2\u4fdd\u6301\u5e73\u8861\uff0c\u76f4\u5230\u540e\u819d\u51e0\u4e4e\u63a5\u89e6\u5730\u9762\u3002
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- "description": "- Berdiri tegak di depan kursi dan mengambil langkah besar. Taruh bagian atas salah satu kakimu di kursi.
- Tekuk lutut depan, menyeimbangkan dengan tangan sampai lutut belakang hampir menyentuh tanah
- Dorong kembali ke posisi awal dan ulangi.
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- "description": "- Postavte se vysoko p\u0159ed \u017eidli a ud\u011blejte velk\u00fd krok. Polo\u017ete horn\u00ed \u010d\u00e1st jedn\u00e9 z va\u0161ich nohou na \u017eidli.
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- Zatla\u010dte zp\u011bt do v\u00fdchoz\u00ed polohy a opakujte.
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- "name": "Bulharsk\u00e9 d\u0159epy na prav\u00e9 noze",
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- "description": "- Stelle Dich aufrecht vor einen Stuhl und machen einen gro\u00dfen Schritt. Stelle den oberen Teil einer Deiner F\u00fc\u00dfe auf den Stuhl.
- Beuge das vordere Knie und balanciere mit den Armen, bis das hintere Knie fast den Boden ber\u00fchrt
- Gehe in die Ausgangsposition zur\u00fcck und wiederhole.
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- "name": "Bulgarische geteilte Kniebeugen rechts",
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- "description": "- Stand tall in front of a chair and take a large step. Put the upper part of one of your feet on the chair.
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- Push back to the starting position and repeat.
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- "description": "- P\u00f3ngase de pie delante de una silla y d\u00e9 un largo paso. Ponga la parte superior de uno de sus pies en la silla
- Doble la rodilla delantera, balanceando los brazos hasta que la rodilla trasera casi toque el suelo.
- Empuje hacia atr\u00e1s a la posici\u00f3n inicial y repita.
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- "name": "Sentadilla b\u00falgara derecha",
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- "description": "- Tenez-vous droit devant une chaise et faites un grand pas. Placez la partie sup\u00e9rieure de l'un de vos pieds sur la chaise
- Pliez le genou avant, en \u00e9quilibre avec les bras jusqu'\u00e0 ce que le genou arri\u00e8re touche presque le sol
- Revenez \u00e0 la position de d\u00e9part et r\u00e9p\u00e9tez.
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- "name": "Bugarski podijeljeni \u010du\u010danj desno",
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- "description": "- Mettiti di fronte a una sedia e fai un grande passo. Metti la parte superiore di uno dei tuoi piedi sulla sedia.
- Piegare il ginocchio anteriore, bilanciandosi con le braccia fino a quando il ginocchio posteriore tocca quasi il suolo
- Spingi indietro fino alla posizione di partenza e ripeti.
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- "description": "- Pak een stoel en ga er recht voor staan. Plaats het voorste deel van je voet op de stoel.
- Buig de voorste knie en balanceer je armen totdat de achterste knie bijna de grond raakt.
- Duw jezelf terug, ga terug naar stap 1 en herhaal, telkens met een andere knie.
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- "license_title": "",
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- "license_author_url": "",
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- "description": "- Fique de p\u00e9 em frente a uma cadeira e d\u00ea um grande passo. Coloque a parte superior de um de seus p\u00e9s sobre a cadeira.
- Dobre o joelho da frente, equilibrando-se com os bra\u00e7os at\u00e9 que o joelho de tr\u00e1s quase toque o ch\u00e3o
- Empurre de volta para a posi\u00e7\u00e3o inicial e repita.
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- "description": "- Bir sandalyenin \u00f6n\u00fcnde dik durun ve b\u00fcy\u00fck bir ad\u0131m at\u0131n. Ayaklar\u0131n\u0131zdan birinin \u00fcst k\u0131sm\u0131n\u0131 sandalyenin \u00fczerine koyun.
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- Ba\u015flang\u0131\u00e7 durumuna geri itin ve tekrarlay\u0131n.
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- "name": "Bulgar tek bacakl\u0131 \u00e7\u00f6melmesi (sa\u011f)",
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- \u03a3\u03c0\u03c1\u03ce\u03be\u03c4\u03b5 \u03c0\u03af\u03c3\u03c9 \u03c3\u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5.
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- \u5f2f\u66f2\u524d\u819d\uff0c\u7528\u624b\u81c2\u4fdd\u6301\u5e73\u8861\uff0c\u76f4\u5230\u540e\u819d\u51e0\u4e4e\u63a5\u89e6\u5730\u9762\u3002
- \u6491\u56de\u8d77\u59cb\u4f4d\u7f6e\u5e76\u91cd\u590d\u3002
",
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- "uuid": "9612de9c-12d8-41e0-bf0f-1041cbe97ad8",
- "exercise_base": 989
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1627,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Merangkak turun.
- Dorong satu kaki ke belakang hingga diperluas, konsentrasi pada otot gluteus.
- Tunggu sebentar, kemudian kembali ke posisi awal.
- Ulangi, alternating feet
",
- "name": "Kickbacks berlutut",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:42.164Z",
- "language": 23,
- "uuid": "8a4760f4-d781-4609-a2a0-ef79baf4c93a",
- "exercise_base": 990
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1628,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Dol\u016f na v\u0161ech \u010dty\u0159ech.
- Zatla\u010dte jednu nohu zp\u011bt a\u017e do \u00fapln\u00e9ho prodlou\u017een\u00ed a soust\u0159e\u010fte se na gluteusov\u00e9 svaly.
- Z\u016fsta\u0148te jednu sekundu a pak se vra\u0165te do v\u00fdchoz\u00ed polohy.
- Opakujte, st\u0159\u00eddav\u00e9 nohy
",
- "name": "Kickbacky v kleku",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:42.205Z",
- "language": 9,
- "uuid": "bbd9f189-133f-43d9-b945-9d7c0f36df5e",
- "exercise_base": 990
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1629,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ausgangsposition:
Gehen Sie auf alle Viere.
Schritte:
- Dr\u00fccken Sie einen Fu\u00df nach hinten, bis er ganz gestreckt ist, und konzentrieren Sie sich dabei auf die Ges\u00e4\u00dfmuskeln.
- Verweilen Sie eine Sekunde lang und kehren Sie dann in die Ausgangsposition zur\u00fcck.
- Wiederholen Sie den Vorgang, indem Sie die F\u00fc\u00dfe abwechseln.
",
- "name": "Kniende R\u00fcckschl\u00e4ge",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:42.276Z",
- "language": 1,
- "uuid": "9761042b-8024-47a9-97c4-35c941c1d1c1",
- "exercise_base": 990
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1630,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Starting position:
Get down on all fours.
Steps:
- Push one foot back until fully extended, concentrating on the gluteus muscles.
- Stay for one second, then return to the initial position.
- Repeat, alternating feet.
",
- "name": "Kneeling kickbacks",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:42.241Z",
- "language": 2,
- "uuid": "c61ad7bc-a4f5-4f19-a104-fcfcb6405c1a",
- "exercise_base": 990
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1631,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Ponga a cuatro patas
- Empuje un pie hacia atr\u00e1s hasta que se extienda completamente, concentr\u00e1ndose en los m\u00fasculos de los gl\u00fateos
- Qu\u00e9dese un segundo, y luego vuelva a la posici\u00f3n inicial
- Repita, alternando los pies
",
- "name": "Patada de rodilla",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:42.314Z",
- "language": 4,
- "uuid": "8a4e6b5c-3ffd-4f8c-a300-642384a94aa6",
- "exercise_base": 990
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1632,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Mettez-vous \u00e0 quatre pattes
- Poussez un pied en arri\u00e8re jusqu'\u00e0 ce qu'il soit compl\u00e8tement \u00e9tendu, en vous concentrant sur les muscles fessiers
- Restez une seconde, puis revenez \u00e0 la position initiale
- R\u00e9p\u00e9tez, en alternant les pieds
",
- "name": "Extensions de la hanche",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:42.082Z",
- "language": 12,
- "uuid": "58b62d3f-bfdb-4bea-b91f-cfdccd83bc78",
- "exercise_base": 990
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1633,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Mettiti a quattro zampe.
- Spingete un piede indietro fino alla completa estensione, concentrandovi sui muscoli glutei.
- Rimanete per un secondo, poi tornate alla posizione iniziale.
- Ripetere, alternando i piedi
",
- "name": "Contraccolpi in ginocchio",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:42.012Z",
- "language": 13,
- "uuid": "2d403fc7-e973-49f5-9c36-b78b26905c65",
- "exercise_base": 990
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1634,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Ga op zijn hondjes zitten en plaats \u00e9\u00e9n voet tegen iets met weerstand, zoals een kabel.
- Duw je voet naar achteren, zo ver totdat je been volledig gestrekt is.
- Houd \u00e9\u00e9n seconde vol en keer terug naar de startpositie.
- Herhaal, en wissel steeds van voet
",
- "name": "Geknielde terugtrap",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:42.120Z",
- "language": 6,
- "uuid": "634c848e-7429-4767-8a15-f0479d84919c",
- "exercise_base": 990
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1635,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Fique em posi\u00e7\u00e3o de quatro.
- Empurre um p\u00e9 para tr\u00e1s at\u00e9 que esteja totalmente estendido, concentrando-se nos m\u00fasculos dos gl\u00fateos.
- Fique por um segundo depois retorne \u00e0 posi\u00e7\u00e3o inicial.
- Repita, alternando os p\u00e9s
",
- "name": "Coice",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:41.974Z",
- "language": 7,
- "uuid": "c7624fde-ed30-4860-ab2d-741d73a44c9d",
- "exercise_base": 990
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1636,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- D\u00f6rt ayak \u00fczerine e\u011filin.
- Kal\u00e7a kaslar\u0131na odaklanarak bir aya\u011f\u0131n\u0131z\u0131 tamamen uzay\u0131ncaya kadar geriye do\u011fru itin.
- Bir saniye kal\u0131n, ard\u0131ndan ba\u015flang\u0131\u00e7 durumuna geri d\u00f6n\u00fcn.
- Ayaklar\u0131 de\u011fi\u015ftirerek tekrarlay\u0131n
",
- "name": "Diz \u00e7\u00f6k\u00fcp geri tepme",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:42.046Z",
- "language": 16,
- "uuid": "71d85d03-e9d3-4ab4-9ce7-885a2aa1302b",
- "exercise_base": 990
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1637,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b1 \u03c4\u03ad\u03c3\u03c3\u03b5\u03c1\u03b1.
- \u03a3\u03c0\u03c1\u03ce\u03be\u03c4\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b1\u03b8\u03b5\u03af \u03c0\u03bb\u03ae\u03c1\u03c9\u03c2, \u03b5\u03c3\u03c4\u03b9\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2.
- \u039c\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03bf \u03ba\u03b1\u03b9, \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7.
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5, \u03b5\u03bd\u03b1\u03bb\u03bb\u03ac\u03c3\u03c3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1
",
- "name": "\u0393\u03bf\u03bd\u03b1\u03c4\u03b9\u03c3\u03c4\u03ad\u03c2 \u03ba\u03bb\u03c9\u03c4\u03c3\u03b9\u03ad\u03c2",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:42.354Z",
- "language": 8,
- "uuid": "54da2666-0f21-403b-835f-92c6c2dcaaf9",
- "exercise_base": 990
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1638,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \u0627\u0646\u0632\u0644 \u0639\u0644\u0649 \u0623\u0631\u0628\u0639.
- \u0627\u062f\u0641\u0639 \u0642\u062f\u0645\u064b\u0627 \u0648\u0627\u062d\u062f\u0629 \u0644\u0644\u062e\u0644\u0641 \u062d\u062a\u0649 \u062a\u0645\u062a\u062f \u062a\u0645\u0627\u0645\u064b\u0627 \u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0648\u064a\u0629.
- \u0627\u0644\u0628\u0642\u0627\u0621 \u0644\u0645\u062f\u0629 \u062b\u0627\u0646\u064a\u0629 \u0648\u0627\u062d\u062f\u0629 \u060c \u062b\u0645 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0623\u0648\u0644\u064a.
- \u0643\u0631\u0631 \u060c \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0627\u0644\u0642\u062f\u0645\u064a\u0646
",
- "name": "\u0627\u0644\u0631\u0643\u0644 \u0627\u0644\u0649 \u0627\u0644\u062e\u0644\u0641 \u0645\u0646 \u0627\u0644\u0631\u0643\u0648\u0639",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:42.398Z",
- "language": 17,
- "uuid": "ccc1cc93-5630-4da1-9fbf-2edc243f40e2",
- "exercise_base": 990
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1639,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u56db\u80a2\u7740\u5730\u3002
\u6b65\u9aa4\uff1a
- \u5c06\u4e00\u53ea\u811a\u5411\u540e\u63a8\uff0c\u76f4\u5230\u5b8c\u5168\u4f38\u5c55\uff0c\u4e13\u6ce8\u4e8e\u81c0\u808c\u30022.\u505c\u7559\u4e00\u79d2\u949f\uff0c\u7136\u540e\u56de\u5230\u521d\u59cb\u59ff\u52bf\u3002
- \u91cd\u590d\uff0c\u4ea4\u66ff\u53cc\u811a\u3002
",
- "name": "\u8dea\u59ff\u5c48\u819d\u62ac\u817f",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:42.435Z",
- "language": 24,
- "uuid": "ba63e9a7-5c3a-4da7-a146-60b0c0ea0444",
- "exercise_base": 990
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1640,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Berdiri dengan punggung lurus
- Ambil langkah maju besar dengan kaki kiri
- Turunkan panggulmu hingga kau hampir menyentuh lantai dengan lutut kananmu.
- Panggul kembali
- Ulangi dari Langkah 3.
",
- "name": "Split squats kiri",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:43.195Z",
- "language": 23,
- "uuid": "285aa821-2ac4-4d83-850e-1790d96ab372",
- "exercise_base": 991
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1641,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Postavte se z\u00e1dy rovn\u011b
- Ud\u011blejte velk\u00fd krok vp\u0159ed levou nohou
- P\u0159ive\u010fte p\u00e1nev dol\u016f, dokud se t\u00e9m\u011b\u0159 nedotknete podlahy prav\u00fdm kolenem
- P\u0159ive\u010fte p\u00e1nev zp\u011bt nahoru
- Opakujte od kroku 3.
",
- "name": "D\u0159ep ve v\u00fdpadu nalevo",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:42.488Z",
- "language": 9,
- "uuid": "fdf0a600-b1f9-4762-b9ff-aa546af300c1",
- "exercise_base": 991
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1642,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ausgangsposition:
Stellen Sie sich mit geradem R\u00fccken hin. Machen Sie mit dem linken Bein einen gro\u00dfen Schritt nach vorn.
Schritte:
- Bringen Sie Ihr Becken nach unten, bis Sie mit dem rechten Knie fast den Boden ber\u00fchren.
- Bringen Sie Ihr Becken wieder nach oben.
- Wiederholen Sie die \u00dcbung.
",
- "name": "Geteilte Kniebeugen links",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:42.733Z",
- "language": 1,
- "uuid": "538ffd46-8699-41a7-be75-be55997fa04d",
- "exercise_base": 991
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1643,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Starting position:
Stand with your back straight. Take a large step forward with your left leg.
Steps:
- Bring your pelvis down until you almost touch the floor with your right knee.
- Bring your pelvis back up.
- Repeat.
",
- "name": "Split squats left",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:43.272Z",
- "language": 2,
- "uuid": "c512eb54-95a4-438d-9922-991d9323bace",
- "exercise_base": 991
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1644,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- P\u00e1rese con la espalda recta
- De un largo paso adelante con su pierna izquierda
- Baje la pelvis hasta que casi toque el suelo con la rodilla derecha
- Suba la pelvis
- Repita desde el paso 3.
",
- "name": "Media sentadillas izquierda",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:42.828Z",
- "language": 4,
- "uuid": "f19a37c2-5d92-4f6c-8c6d-d51574bcdb78",
- "exercise_base": 991
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1645,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Tenez-vous debout avec le dos droit
- Faites un grand pas en avant avec votre jambe gauche
- Abaissez votre bassin jusqu'\u00e0 ce que vous touchiez presque le sol avec votre genou droit
- Ramenez votre bassin vers le haut
- R\u00e9p\u00e9tez \u00e0 partir de l'\u00e9tape 3.
",
- "name": "Fentes avant gauches",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:42.566Z",
- "language": 12,
- "uuid": "fb2ebcdb-0b68-48c6-b2e0-0cf5e5c56887",
- "exercise_base": 991
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1646,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Podijeljeni \u010du\u010dnjevi lijevo",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:42.923Z",
- "language": 22,
- "uuid": "715cfec7-7512-40df-b122-1cc13295bfe1",
- "exercise_base": 991
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1647,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
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- "description": "- Stai con la schiena dritta
- Fai un grande passo in avanti con la gamba sinistra
- Abbassa il bacino fino a toccare quasi il pavimento con il ginocchio destro
- Riporta il bacino verso l'alto
- Ripetere dal passaggio 3.
",
- "name": "Split squat a sinistra",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:43.026Z",
- "language": 13,
- "uuid": "1faa1cf0-eb9a-4adb-b4c9-139ca3164ada",
- "exercise_base": 991
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1648,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Ga staan met een rechte rug.
- Doe een grote stap vooruit met je linkerbeen.
- Duw je bekken omlaag, zo ver tot je bijna de grond raakt met je rechterknie.
- Duw je bekken omhoog.
- Herhaal vanaf stap 3.
",
- "name": "Gespleten hurkzit (links)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:42.641Z",
- "language": 6,
- "uuid": "d40fb1ae-db80-4246-bd63-dac06430b488",
- "exercise_base": 991
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1649,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Fique de p\u00e9 com as costas retas
- D\u00ea um grande passo para frente com sua perna esquerda
- Leve sua p\u00e9lvis para baixo at\u00e9 quase tocar o ch\u00e3o com seu joelho direito
- Leve sua p\u00e9lvis de volta para cima
- Repita a partir do passo 3.
",
- "name": "Split squats esquerda",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:43.109Z",
- "language": 7,
- "uuid": "10175c05-10e2-4011-9640-48aa21711b7a",
- "exercise_base": 991
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1650,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- S\u0131rt\u0131n\u0131z d\u00fcz bir \u015fekilde durun
- Sol baca\u011f\u0131n\u0131zla ileriye do\u011fru b\u00fcy\u00fck bir ad\u0131m at\u0131n
- Sa\u011f dizinizle neredeyse yere de\u011fene kadar le\u011fen kemi\u011finizi a\u015fa\u011f\u0131 indirin
- Le\u011fen kemi\u011finizi geri yukar\u0131 kald\u0131r\u0131n
- ad\u0131mdan itibaren tekrarlay\u0131n.
",
- "name": "Tek bacakl\u0131 \u00e7\u00f6melme (sol)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:43.361Z",
- "language": 16,
- "uuid": "3871a1bd-5c4d-4e58-a8ac-a45fab5157af",
- "exercise_base": 991
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1651,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03af\u03c3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7
- \u039a\u03ac\u03bd\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b2\u03ae\u03bc\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03bc\u03b5 \u03c4\u03bf \u03b1\u03c1\u03b9\u03c3\u03c4\u03b5\u03c1\u03cc \u03c0\u03cc\u03b4\u03b9
- \u03a6\u03ad\u03c1\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03b1\u03b3\u03b3\u03af\u03be\u03b5\u03c4\u03b5 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03b4\u03b5\u03be\u03af \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf
- \u03a6\u03ad\u03c1\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c0\u03af\u03c3\u03c9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b2\u03ae\u03bc\u03b1 3.
",
- "name": "\u03a3\u03c0\u03b1\u03c3\u03c4\u03ac \u03b2\u03b1\u03b8\u03b9\u03ac \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b1\u03c1\u03b9\u03c3\u03c4\u03b5\u03c1\u03ac",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:43.453Z",
- "language": 8,
- "uuid": "7ab4e2bb-f563-4da4-a220-9431ccff0352",
- "exercise_base": 991
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- {
- "model": "exercises.exercise",
- "pk": 1652,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0638\u0647\u0631 \u0645\u0633\u062a\u0648
- \u0627\u062a\u062e\u0627\u0630 \u062e\u0637\u0648\u0629 \u0643\u0628\u064a\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0628\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649
- \u062c\u0644\u0628 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u062d\u062a\u0649 \u062a\u0644\u0627\u0645\u0633 \u0627\u0644\u0627\u0636 \u0628\u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649
- \u062c\u0644\u0628 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649
- \u0643\u0631\u0631 \u0627\u0644\u062e\u0637\u0648\u0629 3.
",
- "name": "\u0627\u0646\u0642\u0633\u0627\u0645 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u064a\u0633\u0627\u0631",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:43.542Z",
- "language": 17,
- "uuid": "2309b9b8-af09-4516-b4b8-9f9ab9ef1e35",
- "exercise_base": 991
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1653,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u80cc\u90e8\u633a\u76f4\u7ad9\u7acb\u3002 \u5de6\u817f\u5411\u524d\u8fc8\u51fa\u4e00\u5927\u6b65\u3002
\u811a\u6b65\uff1a
- \u8ba9\u9aa8\u76c6\u5411\u4e0b\uff0c\u76f4\u5230\u53f3\u819d\u51e0\u4e4e\u89e6\u5730\u3002
- \u5c06\u9aa8\u76c6\u62ac\u9ad8\u3002
- \u91cd\u590d\u3002
",
- "name": "\u5de6\u817f\u7bad\u6b65\u8e72",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:43.624Z",
- "language": 24,
- "uuid": "afe59508-dc36-49f8-b8eb-0c601b9aa9da",
- "exercise_base": 991
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1654,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Berdiri dengan punggung lurus
- Ambil langkah maju besar dengan kaki kiri
- Turunkan panggulmu hingga kau hampir menyentuh lantai dengan lutut kananmu.
- Panggul kembali
- Ulangi dari Langkah 3.
",
- "name": "Split squats kanan",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:44.553Z",
- "language": 23,
- "uuid": "f640c33d-25a6-4021-b29e-46de6e1ccaf0",
- "exercise_base": 992
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1655,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Postavte se z\u00e1dy rovn\u011b
- Ud\u011blejte velk\u00fd krok vp\u0159ed levou nohou
- P\u0159ive\u010fte p\u00e1nev dol\u016f, dokud se t\u00e9m\u011b\u0159 nedotknete podlahy prav\u00fdm kolenem
- P\u0159ive\u010fte p\u00e1nev zp\u011bt nahoru
- Opakujte od kroku 3.
",
- "name": "D\u0159ep ve v\u00fdpadu napravo",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:44.092Z",
- "language": 9,
- "uuid": "fbe464a0-0ed9-4da4-8eba-c1c59b803d91",
- "exercise_base": 992
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1656,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ausgangsposition:
Stellen Sie sich mit geradem R\u00fccken hin. Machen Sie mit dem linken Bein einen gro\u00dfen Schritt nach vorn.
Schritte:
- Bringen Sie Ihr Becken nach unten, bis Sie mit dem rechten Knie fast den Boden ber\u00fchren.
- Bringen Sie Ihr Becken wieder nach oben.
- Wiederholen Sie die \u00dcbung.
",
- "name": "Geteilte Kniebeugen rechts",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:44.289Z",
- "language": 1,
- "uuid": "e9b3a758-5403-4f67-b74e-4e57be4d297d",
- "exercise_base": 992
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1657,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Starting position:
Stand with your back straight. Take a large step forward with your left leg.
Steps:
- Bring your pelvis down until you almost touch the floor with your right knee.
- Bring your pelvis back up.
- Repeat.
",
- "name": "Split squats right",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:44.616Z",
- "language": 2,
- "uuid": "fb741d38-8b3c-41fb-9865-3fee9238a508",
- "exercise_base": 992
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1658,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- P\u00e1rese con la espalda recta
- De un largo paso adelante con su pierna izquierda
- Baje la pelvis hasta que casi toque el suelo con la rodilla derecha
- Suba la pelvis
- Repita desde el paso 3.
",
- "name": "Media sentadillas derecha",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:44.351Z",
- "language": 4,
- "uuid": "bf7fe246-9a1c-498f-8edb-567e73979223",
- "exercise_base": 992
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1659,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Tenez-vous debout avec le dos droit
- Faites un grand pas en avant avec votre jambe gauche
- Abaissez votre bassin jusqu'\u00e0 ce que vous touchiez presque le sol avec votre genou droit
- Ramenez votre bassin vers le haut
- R\u00e9p\u00e9tez \u00e0 partir de l'\u00e9tape 3.
",
- "name": "Fentes avant droites",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:44.158Z",
- "language": 12,
- "uuid": "cc2c2004-32f4-4b81-bc0b-73890e9bcd70",
- "exercise_base": 992
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1660,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Podijeljeni \u010du\u010dnjevi desno",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:44.413Z",
- "language": 22,
- "uuid": "d4066280-6297-46a3-a2a1-31a457e3fe88",
- "exercise_base": 992
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1661,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Stai con la schiena dritta
- Fai un grande passo in avanti con la gamba sinistra
- Abbassa il bacino fino a toccare quasi il pavimento con il ginocchio destro
- Riporta il bacino verso l'alto
- Ripetere dal passaggio 3.
",
- "name": "Squat laterali a sinistra",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:44.681Z",
- "language": 13,
- "uuid": "70a22823-2411-4ff7-a3f1-6a707fcbb82c",
- "exercise_base": 992
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1662,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Ga staan met een rechte rug.
- Doe een grote stap vooruit met je linkerbeen.
- Duw je bekken omlaag, zo ver tot je bijna de grond raakt met je rechterknie.
- Duw je bekken omhoog.
- Herhaal vanaf stap 3.
",
- "name": "Gespleten hurkzit (rechts)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:44.224Z",
- "language": 6,
- "uuid": "9b3a9972-b2b0-4a38-862b-e8e77c885f18",
- "exercise_base": 992
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1663,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Fique de p\u00e9 com as costas retas
- D\u00ea um grande passo para frente com sua perna esquerda
- Leve sua p\u00e9lvis para baixo at\u00e9 quase tocar o ch\u00e3o com seu joelho direito
- Leve sua p\u00e9lvis de volta para cima
- Repita a partir do passo 3.
",
- "name": "Split squats direita",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:44.484Z",
- "language": 7,
- "uuid": "d1c03e16-0288-4bdf-ae13-c95019cdfc3a",
- "exercise_base": 992
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1664,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- S\u0131rt\u0131n\u0131z d\u00fcz bir \u015fekilde durun
- Sol baca\u011f\u0131n\u0131zla ileriye do\u011fru b\u00fcy\u00fck bir ad\u0131m at\u0131n
- Sa\u011f dizinizle neredeyse yere de\u011fene kadar le\u011fen kemi\u011finizi a\u015fa\u011f\u0131 indirin
- Le\u011fen kemi\u011finizi geri yukar\u0131 kald\u0131r\u0131n
- ad\u0131mdan itibaren tekrarlay\u0131n.
",
- "name": "Tek bacakl\u0131 \u00e7\u00f6melme (sa\u011f)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:44.752Z",
- "language": 16,
- "uuid": "ae8ae510-7499-48e6-ac29-deb6448b895b",
- "exercise_base": 992
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1665,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03af\u03c3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7
- \u039a\u03ac\u03bd\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b2\u03ae\u03bc\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03bc\u03b5 \u03c4\u03bf \u03b1\u03c1\u03b9\u03c3\u03c4\u03b5\u03c1\u03cc \u03c0\u03cc\u03b4\u03b9
- \u03a6\u03ad\u03c1\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03b1\u03b3\u03b3\u03af\u03be\u03b5\u03c4\u03b5 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03b4\u03b5\u03be\u03af \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf
- \u03a6\u03ad\u03c1\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c0\u03af\u03c3\u03c9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b2\u03ae\u03bc\u03b1 3.
",
- "name": "\u03a3\u03c0\u03b1\u03c3\u03c4\u03ac \u03b2\u03b1\u03b8\u03b9\u03ac \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b4\u03b5\u03be\u03b9\u03ac",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:44.821Z",
- "language": 8,
- "uuid": "e934e2af-72d4-4e80-a7a3-66145dcc9d94",
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- "description": "- \u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0638\u0647\u0631 \u0645\u0633\u062a\u0648
- \u0627\u062a\u062e\u0627\u0630 \u062e\u0637\u0648\u0629 \u0643\u0628\u064a\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0628\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649
- \u062c\u0644\u0628 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u062d\u062a\u0649 \u062a\u0644\u0627\u0645\u0633 \u0627\u0644\u0627\u0636 \u0628\u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649
- \u062c\u0644\u0628 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649
- \u0643\u0631\u0631 \u0627\u0644\u062e\u0637\u0648\u0629 3.
",
- "name": "\u062a\u0642\u0633\u064a\u0645 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u064a\u0645\u064a\u0646",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:44.887Z",
- "language": 17,
- "uuid": "14d4b3d8-d2e1-4fd0-8bbc-58847397d031",
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- "pk": 1667,
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- "license_author_url": "",
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- "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u80cc\u90e8\u633a\u76f4\u7ad9\u7acb\u3002 \u5de6\u817f\u5411\u524d\u8fc8\u51fa\u4e00\u5927\u6b65\u3002
\u811a\u6b65\uff1a
- \u8ba9\u9aa8\u76c6\u5411\u4e0b\uff0c\u76f4\u5230\u53f3\u819d\u51e0\u4e4e\u89e6\u5730\u3002
- \u5c06\u9aa8\u76c6\u62ac\u9ad8\u3002
- \u91cd\u590d\u3002
",
- "name": "\u53f3\u817f\u7bad\u6b65\u8e72",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:44.954Z",
- "language": 24,
- "uuid": "397df26b-1c11-4efe-b630-78950c4c86c6",
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- {
- "model": "exercises.exercise",
- "pk": 1668,
- "fields": {
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- "license_title": "",
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- "license_author_url": "",
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- "description": "Este ejercicio requiere una cuerda para saltar. Aseg\u00farate de que la longitud de la cuerda se ajusta a tu altura. Una forma de comprobarlo es agarrar las dos asas con una mano y situarse en el centro de la cuerda colgando del suelo con un pie. Si la cuerda (excluyendo las asas) te llega justo por debajo del pecho, su longitud es la adecuada. Una cuerda m\u00e1s corta ser\u00eda peligrosa, ya que podr\u00edas golpearte, y una cuerda m\u00e1s larga ser\u00eda una mala forma.
- Pon los pies juntos, dobla un poco las rodillas, mant\u00e9n la cabeza y el cuerpo rectos, mant\u00e9n los codos dentro, abre los brazos.
- Gira s\u00f3lo las mu\u00f1ecas con la fuerza suficiente para hacer girar la cuerda.
- Salta lo suficiente para pasar la cuerda por debajo de tus pies.
- Repite desde el paso 2.
",
- "name": "Lompat tali: basic Jump",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:45.519Z",
- "language": 23,
- "uuid": "fe39f5ec-71f3-4aba-9014-69bce094abfa",
- "exercise_base": 993
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1669,
- "fields": {
- "license": 2,
- "license_title": "",
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- "license_author_url": "",
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- "description": "Toto cvi\u010den\u00ed vy\u017eaduje \u0161vihadlo. Ujist\u011bte se, \u017ee d\u00e9lka \u0161vihadla je p\u0159izp\u016fsobena va\u0161\u00ed v\u00fd\u0161ce. Jedn\u00edm ze zp\u016fsob\u016f kontroly je uchopit ob\u011b rukojeti jednou rukou a postavit se jednou nohou na st\u0159ed \u0161vihadla vis\u00edc\u00edho na zemi. Pokud v\u00e1m \u0161vihadlo (bez rukojet\u00ed) sah\u00e1 t\u011bsn\u011b pod hrudn\u00edk, je jeho d\u00e9lka spr\u00e1vn\u00e1. Krat\u0161\u00ed lano by bylo nebezpe\u010dn\u00e9, proto\u017ee byste se mohli ude\u0159it, a del\u0161\u00ed lano by zp\u016fsobilo \u0161patnou formu.
- Dejte nohy t\u011bsn\u011b k sob\u011b, trochu pokr\u010dte kolena, hlavu a t\u011blo dr\u017ete rovn\u011b, lokty m\u011bjte vta\u017een\u00e9, pa\u017ee rozev\u0159en\u00e9.
- To\u010dte pouze z\u00e1p\u011bst\u00edmi dostate\u010dnou silou, aby se lano rozto\u010dilo.
- Vysko\u010dte jen tak vysoko, aby \u0161vihadlo pro\u0161lo pod va\u0161ima nohama.
- Opakujte postup od kroku 2.
",
- "name": "\u0160vihadlo: z\u00e1kladn\u00ed skoky",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:46.212Z",
- "language": 9,
- "uuid": "77d28dbb-ea73-4d1d-88d9-650f45de8aaf",
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- "model": "exercises.exercise",
- "pk": 1670,
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- "description": "Ausgangsposition:
F\u00fc\u00dfe dicht beieinander stellen, Knie leicht beugen, Kopf und K\u00f6rper gerade halten, Ellenbogen angewinkelt halten, Arme \u00f6ffnen.
Schritte:
- Drehen Sie nur Ihre Handgelenke mit so viel Kraft, dass sich das Seil dreht.
- Springe gerade so hoch, dass das Seil unter deinen F\u00fc\u00dfen durchl\u00e4uft.
- Wiederhole die \u00dcbung.
Anmerkungen:
F\u00fcr diese \u00dcbung ben\u00f6tigen Sie ein Springseil. Achten Sie darauf, dass die Seill\u00e4nge auf Ihre K\u00f6rpergr\u00f6\u00dfe abgestimmt ist. Eine M\u00f6glichkeit, dies zu \u00fcberpr\u00fcfen, ist, beide Griffe mit einer Hand zu ergreifen und sich mit einem Fu\u00df auf die Mitte des Seils zu stellen, das am Boden h\u00e4ngt. Wenn das Seil (ohne die Griffe) bis knapp unter Ihre Brust reicht, ist es richtig lang. Ein k\u00fcrzeres Seil w\u00e4re gef\u00e4hrlich, da Sie sich daran sto\u00dfen k\u00f6nnten, und ein l\u00e4ngeres Seil w\u00e4re schlecht f\u00fcr die Form.
",
- "name": "Seilspringen: Grundspr\u00fcnge",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:45.867Z",
- "language": 1,
- "uuid": "4a0dc222-b855-47b5-85ba-8556997ac610",
- "exercise_base": 993
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- {
- "model": "exercises.exercise",
- "pk": 1671,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
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- "license_author_url": "",
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- "description": "Starting position:
Put your feet close together, bend the knees a bit, keep your head and body straight, keep elbows in, open your arms.
Steps:
- Spin only your wrists with enough force to make the rope spin.
- Jump just high enough to pass the rope below your feet.
- Repeat.
Notes:
This exercise requires a jump rope. Make sure the rope length is adjusted to your height. One way to check is to grab both handles with one hand and stand on the middle of the rope hanging on the ground with one foot. If the rope (excluding the handles) reaches just below your chest, its length is right. A shorter rope would be hazardous, as you might hit yourself, and a longer rope would make for bad form.
",
- "name": "Jump rope: basic jumps",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:45.392Z",
- "language": 2,
- "uuid": "81ac11b3-8f09-400c-a463-03a27a1d0aa5",
- "exercise_base": 993
- }
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- {
- "model": "exercises.exercise",
- "pk": 1672,
- "fields": {
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- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Este ejercicio requiere una cuerda para saltar. Aseg\u00farate de que la longitud de la cuerda se ajusta a tu altura. Una forma de comprobarlo es agarrar las dos asas con una mano y situarse en el centro de la cuerda colgando del suelo con un pie. Si la cuerda (excluyendo las asas) te llega justo por debajo del pecho, su longitud es la adecuada. Una cuerda m\u00e1s corta ser\u00eda peligrosa, ya que podr\u00edas golpearte, y una cuerda m\u00e1s larga ser\u00eda una mala forma.
- Pon los pies juntos, dobla un poco las rodillas, mant\u00e9n la cabeza y el cuerpo rectos, mant\u00e9n los codos dentro, abre los brazos.
- Gira s\u00f3lo las mu\u00f1ecas con la fuerza suficiente para hacer girar la cuerda.
- Salta lo suficiente para pasar la cuerda por debajo de tus pies.
- Repite desde el paso 2.
",
- "name": "Saltar la cuerda: saltos b\u00e1sicos",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:45.757Z",
- "language": 4,
- "uuid": "bd49a8d2-217c-4ca0-b7ad-defa1d456da3",
- "exercise_base": 993
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1673,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Cet exercice n\u00e9cessite une corde \u00e0 sauter. Assurez-vous que la longueur de la corde est adapt\u00e9e \u00e0 votre taille. Une mami\u00e8re de v\u00e9rifier est de saisir les deux poign\u00e9es d'une main et de se tenir au milieu de la corde suspendue au sol avec un pied. Si la corde (sans les poign\u00e9es) arrive juste sous votre poitrine, sa longueur est correcte. Une corde plus courte serait dangereuse, car vous risqueriez de vous cogner, et une corde plus longue serait mauvaise pour la forme.
- Rapprochez vos pieds, pliez un peu les genoux, gardez la t\u00eate et le corps droits, gardez les coudes rentr\u00e9s, ouvrez les bras.
- Faites tourner uniquement vos poignets avec suffisamment de force pour faire tourner la corde.
- Sautez juste assez haut pour faire passer la corde sous vos pieds.
- R\u00e9p\u00e9tez \u00e0 partir de l'\u00e9tape 2.
",
- "name": "Corde \u00e0 sauter\u00a0: sauts de base",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:45.276Z",
- "language": 12,
- "uuid": "a878570f-7471-4495-9d8b-5b1bce210dfc",
- "exercise_base": 993
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1674,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Preskakanje u\u017eeta: osnovni skokovi",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:45.628Z",
- "language": 22,
- "uuid": "09cd0eb6-f891-4f6b-a96a-e560d3cd71a3",
- "exercise_base": 993
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1675,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Questo esercizio richiede una corda per saltare. Assicuratevi che la lunghezza della corda sia adatta alla vostra altezza. Un modo per controllare \u00e8 quello di afferrare entrambe le maniglie con una mano e stare al centro della corda appesa a terra con un piede. Se la corda (escluse le maniglie) arriva appena sotto il tuo petto, la sua lunghezza \u00e8 giusta. Una corda pi\u00f9 corta sarebbe pericolosa, perch\u00e9 potreste colpirvi, e una corda pi\u00f9 lunga sarebbe una cattiva forma.
- Metti i piedi vicini, piega un po' le ginocchia, tieni la testa e il corpo dritti, tieni i gomiti in dentro, apri le braccia.
- Fai girare solo i polsi con abbastanza forza da far girare la corda.
- Salta appena abbastanza in alto da far passare la corda sotto i tuoi piedi.
- Ripetere dal punto 2.
",
- "name": "Corda per saltare: salti di base",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:45.166Z",
- "language": 13,
- "uuid": "29579f4e-9b6a-414a-929b-7e9e607dd16d",
- "exercise_base": 993
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1676,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Bij deze oefening heb je een springtouw nodig. Kies een touw dat past bij je lengte. Pak beide handvatten met \u00e9\u00e9n hand vast en ga met \u00e9\u00e9n voet op het midden van het touw staan. Als het touw (minus de handvatten) tot net onder je borstkas komt, dan heb je de juiste lengte. Een korter touw kan ook, maar is gevaarlijker omdat je jezelf mogelijk raakt, en een langer touw is onhandig.
- Zet je voeten dicht tegen elkaar, buig door je knie\u00ebn en houd je hoofd en lichaam recht. Houd je ellebogen naar binnen en open je armen.
- Draai je polsen met genoeg kracht om het touw te laten draaien.
- Spring net boven het touw uit.
- Herhaal vanaf stap 2.
",
- "name": "Touwtjespringen: basissprongen",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:45.976Z",
- "language": 6,
- "uuid": "ac62abf6-c17f-4d2e-bd5d-87e5f2c1132d",
- "exercise_base": 993
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1677,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Este exerc\u00edcio requer uma corda de salto. Certifique-se de que o comprimento da corda \u00e9 ajustado \u00e0 sua altura. Uma maneira de verificar \u00e9 agarrar ambas as pegas com uma m\u00e3o e ficar no meio da corda pendurada no ch\u00e3o com um p\u00e9. Se a corda (excluindo as pegas) chegar mesmo abaixo do seu peito, o seu comprimento \u00e9 o correcto. Uma corda mais curta seria perigosa, pois poderia atingir-se a si pr\u00f3prio, e uma corda mais comprida seria uma m\u00e1 forma.
- Coloque os p\u00e9s juntos, dobre um pouco os joelhos, mantenha a cabe\u00e7a e o corpo direitos, mantenha os cotovelos para dentro, abra os bra\u00e7os.
- Rodar apenas os pulsos com for\u00e7a suficiente para fazer girar a corda.
- Saltem s\u00f3 com for\u00e7a suficiente para passar a corda por baixo dos p\u00e9s.
- Repita a partir do passo 2.
",
- "name": "Corda de Salto: saltos b\u00e1sicos",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:45.033Z",
- "language": 7,
- "uuid": "3cb62c50-bb1e-4951-ad52-31f92c77703a",
- "exercise_base": 993
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1678,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
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- "description": "Bu egzersiz bir atlama ipi gerektirir. \u0130p uzunlu\u011funun boyunuza g\u00f6re ayarland\u0131\u011f\u0131ndan emin olun. Bunu denetlemenin bir yolu, ipin her iki kulpunu tek elle tutup tek ayakla yerde serili halat\u0131n ortas\u0131nda durmakt\u0131r. \u0130p (kulplar hari\u00e7) g\u00f6\u011fs\u00fcn\u00fcz\u00fcn hemen alt\u0131na ula\u015f\u0131rsa, uzunlu\u011fu do\u011frudur. Daha k\u0131sa bir ip, kendinize \u00e7arpabilece\u011finiz i\u00e7in tehlikeli olacakt\u0131r ve daha uzun bir ip k\u00f6t\u00fc bir bi\u00e7im olu\u015fturacakt\u0131r.
- Ayaklar\u0131n\u0131z\u0131 birbirine yakla\u015ft\u0131r\u0131n, dizlerinizi biraz b\u00fck\u00fcn, ba\u015f\u0131n\u0131z\u0131 ve v\u00fccudunuzu d\u00fcz tutun, dirseklerinizi i\u00e7eride tutun, kollar\u0131n\u0131z\u0131 a\u00e7\u0131n.
- \u0130pin d\u00f6nmesi i\u00e7in yeterli kuvvetle sadece bileklerinizi d\u00f6nd\u00fcr\u00fcn.
- \u0130pi ayaklar\u0131n\u0131z\u0131n alt\u0131ndan ge\u00e7irecek kadar y\u00fckse\u011fe z\u0131play\u0131n.
- ad\u0131mdan itibaren tekrarlay\u0131n.
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- \u03a0\u03b7\u03b4\u03ae\u03be\u03c4\u03b5 \u03c4\u03cc\u03c3\u03bf \u03c8\u03b7\u03bb\u03ac \u03cc\u03c3\u03bf \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03b5\u03c1\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03c7\u03bf\u03b9\u03bd\u03af \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2.
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b2\u03ae\u03bc\u03b1 2.
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- \u062a\u062f\u0648\u0631 \u0641\u0642\u0637 \u0627\u0644\u0645\u0639\u0635\u0645\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0639 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0642\u0648\u0629 \u0644\u062c\u0639\u0644 \u0627\u0644\u062d\u0628\u0644 \u064a\u062f\u0648\u0631.
- \u0627\u0644\u0642\u0641\u0632 \u0639\u0627\u0644\u064a\u0627 \u0628\u0645\u0627 \u064a\u0643\u0641\u064a \u0644\u062a\u0645\u0631\u064a\u0631 \u0627\u0644\u062d\u0628\u0644 \u062a\u062d\u062a \u0642\u062f\u0645\u064a\u0643.
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- "name": "\u57fa\u672c\u8df3\u7ef3",
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- "last_update": "2023-12-26T16:33:46.785Z",
- "language": 24,
- "uuid": "91a6f35f-b935-42bd-9b63-731f11bd10c7",
- "exercise_base": 993
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1684,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Berdiri tegak dengan punggung lurus.
- Bawa lengan ke depan, angkat di atas kepala Anda, kemudian melanjutkan gerakan di belakang punggung Anda dan ke posisi awal.
- Tetap lingkari tanganmu Seperti yang dijelaskan di Langkah 2.
",
- "name": "Lingkaran lengan ke depan",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:47.664Z",
- "language": 23,
- "uuid": "66b1b94b-945f-4436-9dbd-d0b1ee21103d",
- "exercise_base": 994
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1685,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Postavte se zp\u0159\u00edma s rovn\u00fdmi z\u00e1dy.
- Dejte pa\u017ee p\u0159ed t\u011blo, posu\u0148te je dol\u016f, za z\u00e1da, nad hlavu a zp\u011bt do v\u00fdchoz\u00ed polohy.
- Pokra\u010dujte v krou\u017een\u00ed pa\u017eemi dle popisu v kroku 2.
",
- "name": "Krou\u017een\u00ed pa\u017eemi dop\u0159edu",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:47.557Z",
- "language": 9,
- "uuid": "db99457f-eb38-443b-ba12-69f2f3e8c877",
- "exercise_base": 994
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1686,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ausgangsposition:
Stehen Sie aufrecht mit geradem R\u00fccken.
Schritte:
- F\u00fchren Sie die Arme bei gestrecktem K\u00f6rper vor sich her, f\u00fchren Sie sie nach unten, hinter den R\u00fccken, dann \u00fcber den Kopf und zur\u00fcck in die Ausgangsposition.
- Lassen Sie die Arme wie in Schritt 1 beschrieben kreisen.
",
- "name": "Armkreisen vorw\u00e4rts",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:47.164Z",
- "language": 1,
- "uuid": "702671ea-c207-4757-b64b-c8666bbf9e47",
- "exercise_base": 994
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1687,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Starting position:
Stand tall with your back straight.
Steps:
- Keeping your arms straight, bring them in front of you, move them down, behind your back, then over your head, and back to the initial position.
- Keep circling your arms as described in step 1.
",
- "name": "Forward arm circles",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:47.461Z",
- "language": 2,
- "uuid": "193766bc-e01d-42eb-8128-44e0b54189ac",
- "exercise_base": 994
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1688,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Ponte de pie con la espalda recta.
- Lleva los brazos hacia delante, lev\u00e1ntalos por encima de la cabeza y luego contin\u00faa el movimiento por detr\u00e1s de la espalda y baja a la posici\u00f3n inicial.
- Siga haciendo c\u00edrculos con los brazos como se describe en el paso 2.
",
- "name": "C\u00edrculos de brazo",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:47.407Z",
- "language": 4,
- "uuid": "fbbf5f5b-1c0f-4e6e-b30f-7e9fcc589fe5",
- "exercise_base": 994
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1689,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Braka turnado",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:47.221Z",
- "language": 19,
- "uuid": "8fd47b34-9951-47f0-949f-0c669c6f36f8",
- "exercise_base": 994
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1690,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Tenez-vous debout, le dos bien droit.
- Gardez vos bras droits, amenez les devant vous, puis vers le bas, puis derri\u00e8re votre dos, puis au dessus de votre t\u00eate, puis ramenez les en position initiale, devant vous.
- Continuez \u00e0 faire des cercles avec vos bras comme d\u00e9crit \u00e0 l'\u00e9tape 2.
",
- "name": "Cercles avant des bras",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:47.312Z",
- "language": 12,
- "uuid": "4f5f4cfb-40ea-4c06-89ed-6f5c51be8e1c",
- "exercise_base": 994
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1691,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Kru\u017eenje rukama prema naprijed",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:47.615Z",
- "language": 22,
- "uuid": "e969ac51-e739-46d7-89d0-8ad344eeea09",
- "exercise_base": 994
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1692,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Stai in piedi con la schiena dritta.
- Porta le braccia in avanti, alzale sopra la testa, poi continua il movimento dietro la schiena e gi\u00f9 fino alla posizione iniziale.
- Continua a far girare le braccia come descritto al punto 2.
",
- "name": "Cerchi del braccio",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:47.267Z",
- "language": 13,
- "uuid": "a79e6977-4bad-4672-baab-91046b4d7401",
- "exercise_base": 994
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1693,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Ga rechtop staan met een rechte rug.
- Houd je armen recht, breng ze voor je, beweeg ze naar beneden, achter je rug, dan over je hoofd en terug naar de beginpositie.
- Blijf je armen cirkelen zoals beschreven in stap 2.
",
- "name": "Voorwaartse arm cirkels",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:47.710Z",
- "language": 6,
- "uuid": "e4689a7a-0db9-494e-a246-f2c68f2f05b4",
- "exercise_base": 994
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1694,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Fique em p\u00e9 com as costas retas.
- Mantendo os bra\u00e7os esticados, traga-os \u00e0 sua frente, mova-os para baixo, atr\u00e1s das costas, depois sobre a cabe\u00e7a e de volta \u00e0 posi\u00e7\u00e3o inicial.
- Continue circulando seus bra\u00e7os conforme descrito na etapa 2.
",
- "name": "C\u00edrculos com o bra\u00e7o pra frente",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:47.363Z",
- "language": 7,
- "uuid": "8fde7279-7bf3-4d2f-8a7b-1fd7fe1c8fcc",
- "exercise_base": 994
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1695,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- S\u0131rt\u0131n\u0131z d\u00fcz olacak \u015fekilde dik durun.
- Kollar\u0131n\u0131z\u0131 \u00f6ne do\u011fru getirin, ba\u015f\u0131n\u0131z\u0131n \u00fczerine kald\u0131r\u0131n, ard\u0131ndan hareketi arkan\u0131za do\u011fru ve ba\u015flang\u0131\u00e7 durumuna kadar devam ettirin.
- ad\u0131mda anlat\u0131ld\u0131\u011f\u0131 gibi kollar\u0131n\u0131z\u0131 \u00e7evirmeye devam edin.
",
- "name": "Kollar\u0131 \u00e7evirme",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:47.505Z",
- "language": 16,
- "uuid": "d3f43bf4-697f-457f-b834-cb93555d83f0",
- "exercise_base": 994
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1696,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03b1.
- \u039a\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03b1, \u03c6\u03ad\u03c1\u03c4\u03b5 \u03c4\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03c3\u03b1\u03c2, \u03bc\u03b5\u03c4\u03b1\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9, \u03c0\u03af\u03c3\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2, \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03af\u03c3\u03c9 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7.
- \u03a3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03c5\u03ba\u03bb\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03c0\u03b5\u03c1\u03b9\u03b3\u03c1\u03ac\u03c6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03b2\u03ae\u03bc\u03b1 2.
",
- "name": "\u039a\u03cd\u03ba\u03bb\u03bf\u03b9 \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:47.756Z",
- "language": 8,
- "uuid": "6a8da1f8-3a58-4670-842b-384060dad497",
- "exercise_base": 994
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1697,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \u0642\u0641 \u0645\u0646\u062a\u0635\u0628\u064b\u0627 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.
- \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u060c \u0648\u0627\u062c\u0639\u0644\u0647\u0645\u0627 \u0623\u0645\u0627\u0645\u0643 \u060c \u0648\u062d\u0631\u0643\u0647\u0645\u0627 \u0644\u0623\u0633\u0641\u0644 \u060c \u0648\u062e\u0644\u0641 \u0638\u0647\u0631\u0643 \u060c \u062b\u0645 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643 \u060c \u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0623\u0648\u0644\u064a.
- \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u062a\u062d\u0631\u064a\u0643 \u0630\u0631\u0627\u0639\u064a\u0643 \u0643\u0645\u0627 \u0647\u0648 \u0645\u0648\u0636\u062d \u0641\u064a \u0627\u0644\u062e\u0637\u0648\u0629 2.
",
- "name": "\u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u0630\u0631\u0627\u0639 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:47.805Z",
- "language": 17,
- "uuid": "cccf9944-9abc-4dbd-bb15-895ea8f02724",
- "exercise_base": 994
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1698,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u7ad9\u76f4
\u6b65\u9aa4\uff1a
- \u53cc\u81c2\u4f38\u76f4\uff0c\u653e\u5728\u9762\u524d\uff0c\u4e0b\u79fb\uff0c\u653e\u5230\u80cc\u540e\uff0c\u8fc7\u5934\uff0c\u6700\u540e\u56de\u5230\u521d\u59cb\u59ff\u52bf\u3002
- \u5982\u7b2c 1 \u6b65\u6240\u8ff0\uff0c\u91cd\u590d\u8fd9\u5957\u52a8\u4f5c\u3002
",
- "name": "\u524d\u81c2\u7ed5\u73af",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:47.852Z",
- "language": 24,
- "uuid": "1ac0bc44-7992-49b5-b032-3c9f4c7f9651",
- "exercise_base": 994
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1699,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Berdiri tegak dengan punggung lurus.
- Jaga agar lengan tetap lurus, bawa di depan Anda, angkat di atas kepala, lalu lanjutkan gerakan di belakang punggung dan turun ke posisi awal.
- Terus lingkari lengan Anda seperti yang dijelaskan pada Langkah 2.
",
- "name": "Lingkaran lengan mundur",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:48.361Z",
- "language": 23,
- "uuid": "67ba276c-b207-499f-9bac-ecc9d8136ddb",
- "exercise_base": 995
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1700,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Postavte se zp\u0159\u00edma s rovn\u00fdmi z\u00e1dy.
- Dejte pa\u017ee p\u0159ed t\u011blo, zvedn\u011bte je nad hlavu a pak pokra\u010dujte v pohybu za z\u00e1da a dol\u016f do v\u00fdchoz\u00ed polohy.
- Pokra\u010dujte v krou\u017een\u00ed pa\u017eemi dle popisu v kroku 2.
",
- "name": "Krou\u017een\u00ed pa\u017eemi dozadu",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:48.269Z",
- "language": 9,
- "uuid": "527fdd54-1034-412b-a0fb-07b0189461ff",
- "exercise_base": 995
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1701,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ausgangsposition:
Stehen Sie aufrecht mit geradem R\u00fccken.
Schritte:
- Halten Sie die Arme gestreckt und f\u00fchren Sie sie vor sich her, heben Sie sie \u00fcber den Kopf und setzen Sie die Bewegung hinter dem R\u00fccken fort, bis Sie wieder in die Ausgangsposition gelangen.
- Kreisen Sie die Arme weiter wie in Schritt 1 beschrieben.
",
- "name": "Armkreisen r\u00fcckw\u00e4rts",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:47.972Z",
- "language": 1,
- "uuid": "00d7670f-7b5e-4734-ab39-cf297f8500a3",
- "exercise_base": 995
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1702,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Starting position:
Stand tall with your back straight.
Steps:
- Keeping your arms straight, bring them in front of you, raise them over your head, then continue the motion behind your back and down to the initial position.
- Keep circling your arms as described in step 1.
",
- "name": "Backward arm circles",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:48.023Z",
- "language": 2,
- "uuid": "b1079220-e97d-4487-8130-7bea2d6d5c75",
- "exercise_base": 995
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1703,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
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- "description": "- Tenez-vous debout, le dos droit.
- Gardez vos bras tendus, amenez-les devant vous, levez-les au-dessus de votre t\u00eate, puis continuez le mouvement derri\u00e8re votre dos jusqu'\u00e0 revenir en position initiale.
- Continuez \u00e0 faire des cercles comme d\u00e9crit \u00e0 l'\u00e9tape 2.
",
- "name": "Cercle arri\u00e8re des bras",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:48.120Z",
- "language": 12,
- "uuid": "9252540a-b13c-42c2-a019-29c1ed14aa42",
- "exercise_base": 995
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1704,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Kru\u017eenje rukama prema natrag",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:48.315Z",
- "language": 22,
- "uuid": "a5a22385-a0fb-4262-a638-4f657704a212",
- "exercise_base": 995
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1705,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Stai in piedi con la schiena dritta.
- Mantenendo le braccia dritte, portale davanti a te, alzale sopra la testa, poi continua il movimento dietro la schiena e gi\u00f9 fino alla posizione iniziale.
- Continua a far girare le braccia come descritto al punto 2.
",
- "name": "Cerchi di braccia all'indietro",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:48.072Z",
- "language": 13,
- "uuid": "7e30170b-dd44-47de-bfad-a161087bd771",
- "exercise_base": 995
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1706,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Ga rechtop staan met een rechte rug.
- Houd je armen recht, houd ze voor je, hef ze boven je hoofd, zet de beweging voort tot achter je rug en naar beneden naar de beginpositie
- Blijf je armen cirkelen zoals beschreven in stap 2.
",
- "name": "Achterwaartse arm cirkels",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:47.911Z",
- "language": 6,
- "uuid": "40a525d5-27ac-4cef-8c87-5366f5a4b6d3",
- "exercise_base": 995
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1707,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Fique em p\u00e9 com as costas retas.
- Mantendo os bra\u00e7os esticados, leve-os \u00e0 sua frente, levante-os acima da cabe\u00e7a e, a seguir, continue o movimento atr\u00e1s das costas e des\u00e7a at\u00e9 a posi\u00e7\u00e3o inicial.
- Continue circulando seus bra\u00e7os conforme descrito na etapa 2.
",
- "name": "C\u00edrculos com o bra\u00e7o pra tr\u00e1s",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:48.172Z",
- "language": 7,
- "uuid": "68fd767c-5995-45c0-8a40-49d4ec88b087",
- "exercise_base": 995
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1708,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- S\u0131rt\u0131n\u0131z d\u00fcz olacak \u015fekilde dik durun.
- Kollar\u0131n\u0131z\u0131 d\u00fcz tutarak \u00f6n\u00fcn\u00fcze getirin, ba\u015f\u0131n\u0131z\u0131n \u00fczerine kald\u0131r\u0131n, ard\u0131ndan harekete arkan\u0131zdan devam edin ve ba\u015flang\u0131\u00e7 pozisyonuna inin.
- Ad\u0131m 2'de anlat\u0131ld\u0131\u011f\u0131 gibi kollar\u0131n\u0131z\u0131 d\u00f6nd\u00fcrmeye devam edin.
",
- "name": "Geriye do\u011fru kol \u00e7emberleri",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:48.216Z",
- "language": 16,
- "uuid": "15a3ede8-b320-46b1-ba98-f243f5d33505",
- "exercise_base": 995
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1709,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03b1.
- \u039a\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03b1, \u03c6\u03ad\u03c1\u03c4\u03b5 \u03c4\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03c3\u03b1\u03c2, \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9, \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03c0\u03af\u03c3\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c4\u03b5\u03b2\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7.
- \u03a3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03cd\u03ba\u03bb\u03bf\u03c5\u03c2 \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03c0\u03b5\u03c1\u03b9\u03b3\u03c1\u03ac\u03c6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03b2\u03ae\u03bc\u03b1 2.
",
- "name": "\u039a\u03cd\u03ba\u03bb\u03bf\u03b9 \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd \u03c0\u03af\u03c3\u03c9",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:48.414Z",
- "language": 8,
- "uuid": "e8859ce1-9d41-481b-a55b-bbc871ec07de",
- "exercise_base": 995
- }
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- {
- "model": "exercises.exercise",
- "pk": 1710,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \u0642\u0641 \u0645\u0646\u062a\u0635\u0628\u064b\u0627 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.
- \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0630\u0631\u0627\u0639\u064a\u0643 \u060c \u0648\u0627\u062c\u0639\u0644\u0647\u0645\u0627 \u0623\u0645\u0627\u0645\u0643 \u060c \u0648\u0627\u0631\u0641\u0639\u0647\u0645\u0627 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643 \u060c \u062b\u0645 \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629 \u062e\u0644\u0641 \u0638\u0647\u0631\u0643 \u0648\u0644\u0623\u0633\u0641\u0644 \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0623\u0648\u0644\u064a.
- \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u062a\u062d\u0631\u064a\u0643 \u0630\u0631\u0627\u0639\u064a\u0643 \u0643\u0645\u0627 \u0647\u0648 \u0645\u0648\u0636\u062d \u0641\u064a \u0627\u0644\u062e\u0637\u0648\u0629 2.
",
- "name": "\u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u0630\u0631\u0627\u0639 \u0625\u0644\u0649 \u0627\u0644\u062e\u0644\u0641",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:48.459Z",
- "language": 17,
- "uuid": "51936dd3-d084-4161-aaac-4660e551044c",
- "exercise_base": 995
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1711,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u7ad9\u76f4\u3002
\u6b65\u9aa4\uff1a
- \u53cc\u81c2\u4f38\u76f4\uff0c\u8f6c\u5230\u8eab\u524d\uff0c\u4e3e\u8fc7\u5934\u9876\uff0c\u653e\u5230\u80cc\u540e\uff0c\u6700\u540e\u56de\u5230\u521d\u59cb\u59ff\u52bf\u3002
- \u5982\u7b2c 1 \u6b65\u6240\u8ff0\uff0c\u91cd\u590d\u8fd9\u5957\u52a8\u4f5c\u3002
",
- "name": "\u5927\u81c2\u7ed5\u73af",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:48.513Z",
- "language": 24,
- "uuid": "61df0bc5-2c18-40d3-9566-f3f7ec35c69f",
- "exercise_base": 995
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1712,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posisi awal:
Mulai dari posisi push-up yang tegak, atau papan atas.Tangan harus langsung di bawah bahu Anda.Tetap Sejajarkan kepalamu dengan punggungmu, menghadap lantai.Kaki harus selebar pinggul.
Langkah:
- Gerakkan satu lutut ke bagian tengah tubuhmu, ke arah sikumu, memperpanjang kakimu.
- Dalam gerakan melompat cepat, meluruskan kaki membungkuk keluar dan menarik lutut lainnya ke arah tubuh Anda.
- Terus mengulangi Langkah 2, bolak kaki.
Catatan:
Sepanjang latihan punggung harus tetap lurus mungkin-menghindari punuk atau seonggok punggung.
",
- "name": "Pendaki gunung",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:49.593Z",
- "language": 23,
- "uuid": "e21adb04-387f-4def-b7a5-c43e18a1cf70",
- "exercise_base": 996
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1713,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "V\u00fdchoz\u00ed pozice:
Za\u010dn\u011bte ve vzp\u0159\u00edmen\u00e9 pozici pro kliky nebo ve vysok\u00e9m prkn\u011b.Ruce by m\u011bly b\u00fdt p\u0159\u00edmo pod rameny.Hlavu dr\u017ete v jedn\u00e9 linii se z\u00e1dy, \u010delem k podlaze.Nohy by m\u011bly b\u00fdt od sebe p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159ku bok\u016f.
Kroky:
- Jedno koleno posu\u0148te sm\u011brem ke st\u0159edu t\u011bla, k lokt\u016fm, druhou nohu nechte nata\u017eenou.
- Rychl\u00fdm skokov\u00fdm pohybem narovnejte pokr\u010denou nohu a druh\u00e9 koleno p\u0159it\u00e1hn\u011bte k t\u011blu.
- St\u00e1le opakujte krok 2 a st\u0159\u00eddejte nohy.
Pozn\u00e1mky:
Po celou dobu cvi\u010den\u00ed by va\u0161e z\u00e1da m\u011bla z\u016fstat co nejv\u00edce rovn\u00e1 - vyhn\u011bte se hrben\u00ed nebo proh\u00fdb\u00e1n\u00ed zad.
",
- "name": "Horolezec",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:49.074Z",
- "language": 9,
- "uuid": "f3ba0ed9-4d40-4915-839b-ec7f25b034c7",
- "exercise_base": 996
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1714,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ausgangsposition:
Beginnen Sie in der aufrechten Liegest\u00fctzposition, auch bekannt als die hohe Plank-Position.Die H\u00e4nde sollten sich direkt unter den Schultern befinden.Halten Sie Ihren Kopf in einer Linie mit dem R\u00fccken und schauen Sie zum Boden.Die F\u00fc\u00dfe sollten etwa h\u00fcftbreit auseinander stehen.
Die Schritte:
- Bewegen Sie ein Knie in Richtung K\u00f6rpermitte zu den Ellbogen und lassen Sie das andere Bein gestreckt.
- In einer schnellen, h\u00fcpfenden Bewegung strecken Sie das gebeugte Bein aus und ziehen das andere Knie zum K\u00f6rper.
- Wiederholen Sie Schritt 2 im Wechsel mit dem anderen Bein.
Anmerkungen:
W\u00e4hrend der gesamten \u00dcbung sollte Ihr R\u00fccken so gerade wie m\u00f6glich bleiben - vermeiden Sie einen Buckel oder einen durchh\u00e4ngenden R\u00fccken.
",
- "name": "Bergsteiger",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:48.772Z",
- "language": 1,
- "uuid": "95e598fd-bb5d-42f0-812e-e1c4ae1c5b2a",
- "exercise_base": 996
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1715,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Starting position:
Start in the upright push-up position, aka. the high plank position.Hands should be directly under your shoulders.Keep your head in line with your back, facing the floor.Feet should be about hip-width apart.
Steps:
- Move one knee toward the center of your body, towards your elbows, keeping the other leg extended.
- In a quick jumping movement, straighten the bent leg out and pull the other knee toward your body.
- Keep repeating step 2, alternating legs.
Notes:
Throughout the exercise, your back should remain as straight as possible \u2013 avoid a hump or a sagging back.
",
- "name": "Mountain climbers",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:49.492Z",
- "language": 2,
- "uuid": "f31282f4-1e52-4a86-9d38-d0fbc457fd7d",
- "exercise_base": 996
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1716,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posici\u00f3n inicial:
Comienza en la posici\u00f3n de flexi\u00f3n vertical o plancha alta.Las manos deben estar directamente debajo de los hombros.Mantenga la cabeza alineada con la espalda, mirando al suelo.Los pies deben estar separados a la anchura de las caderas.
Pasos:
- Mueve una rodilla hacia el centro del cuerpo, hacia los codos, manteniendo la otra pierna extendida.
- Con un movimiento r\u00e1pido de salto, estira la pierna doblada y tira de la otra rodilla hacia tu cuerpo.
- Sigue repitiendo el paso 2, alternando las piernas.
Notas:
Durante todo el ejercicio, la espalda debe permanecer lo m\u00e1s recta posible, evitando una joroba o una espalda fl\u00e1cida.
",
- "name": "Monta\u00f1eros",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:49.299Z",
- "language": 4,
- "uuid": "dcb90772-6d73-4089-aa5c-063b641a8935",
- "exercise_base": 996
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1717,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Montogrimpado",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:49.399Z",
- "language": 19,
- "uuid": "9ebab1f8-2bcc-4c18-a94f-794262841ea1",
- "exercise_base": 996
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1718,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Position de d\u00e9part :
Commencez par la position debout des pompes ou de la planche haute.Les mains doivent se trouver directement sous vos \u00e9paules.Gardez la t\u00eate dans le prolongement du dos, face au sol.Les pieds doivent \u00eatre \u00e9cart\u00e9s d'environ la largeur des hanches.
\u00c9tapes :
- D\u00e9placez un genou vers le centre de votre corps, vers vos coudes, en gardant l'autre jambe tendue.
- Dans un mouvement de saut rapide, redressez la jambe pli\u00e9e et tirez l'autre genou vers votre corps.
- R\u00e9p\u00e9tez l'\u00e9tape 2 en alternant les jambes.
Remarques :
Tout au long de l'exercice, votre dos doit rester aussi droit que possible \u2013 \u00e9vitez d'avoir une bosse ou un dos affaiss\u00e9.
",
- "name": "Escaladeurs de montagne",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:48.975Z",
- "language": 12,
- "uuid": "350d8ce7-d717-4324-becd-e6c341f4ac75",
- "exercise_base": 996
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1719,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Planinarenje",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:49.692Z",
- "language": 22,
- "uuid": "d9b1d355-b419-46ab-980d-d5e4cf02fd22",
- "exercise_base": 996
- }
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- {
- "model": "exercises.exercise",
- "pk": 1720,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posizione di partenza:
Iniziare in posizione verticale push-up, o la tavola alta.Le mani dovrebbero essere direttamente sotto le spalle.Tieni la testa in linea con la schiena, rivolta verso il pavimento.I piedi dovrebbero essere a circa la larghezza dell'anca.
Scalinata:
- Sposta un ginocchio verso il centro del corpo, verso i gomiti, mantenendo l'altra gamba estesa.
- In un rapido movimento di salto, raddrizza la gamba piegata e tira l'altro ginocchio verso il tuo corpo.
- Continua a ripetere il passaggio 2, alternando le gambe.
Nota:
Durante l'esercizio la schiena dovrebbe rimanere il pi\u00f9 dritta possibile \u2013 evitare una gobba o una schiena cascante.
",
- "name": "Alpinista",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:48.582Z",
- "language": 13,
- "uuid": "910999c6-8382-4700-aeda-bf433398327e",
- "exercise_base": 996
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1721,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Startpositie:
Ga in de push-up- of hogeplankpositie staan.Houd je handen gelijk met je schouders.Houd je hoofd in lijn met je rug en kijk naar de grond.Zet je voeten op heuplengte van elkaar.
Stappen:
- Breng \u00e9\u00e9n knie naar voren, naar het midden van je lichaam en houd het andere gestrekt.
- Laat je gebogen been naar achter schieten (als een soort sprongetje) en buig je andere been.
- Herhaal stap 2 en wissel telkens van been.
Let op:
blijf je rug recht houden tijdens de gehele duur van de oefening.
",
- "name": "Bergbeklimmer",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:48.676Z",
- "language": 6,
- "uuid": "bf176013-15fc-4095-ab0d-ae1887d94e1b",
- "exercise_base": 996
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1722,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posi\u00e7\u00e3o inicial:
Come\u00e7ar na posi\u00e7\u00e3o vertical de flex\u00e3o, ou na prancha alta.As m\u00e3os devem estar diretamente abaixo dos seus ombros.Manter a cabe\u00e7a alinhada com as costas, virada para o ch\u00e3o.Os p\u00e9s devem ter a dist\u00e2ncia entre os quadris.
Passos:
- Mova um joelho em dire\u00e7\u00e3o ao centro do corpo, em dire\u00e7\u00e3o aos cotovelos, mantendo a outra perna estendida.
- Num movimento de salto r\u00e1pido, endireite a perna dobrada para fora e puxe o outro joelho em dire\u00e7\u00e3o ao seu corpo.
- Continue a repetir o passo 2, alternando as pernas.
Notas:
Ao longo do exerc\u00edcio, as costas devem permanecer o mais reto o poss\u00edvel - evite uma corcunda ou uma curvatura nas costas.
",
- "name": "Montanhistas",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:49.173Z",
- "language": 7,
- "uuid": "fe0a96ff-b2dc-4cee-9ec8-d99d649b0468",
- "exercise_base": 996
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1723,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ba\u015flang\u0131\u00e7 durumu:
Dik \u015f\u0131nav durumunda veya y\u00fcksek plankta ba\u015flay\u0131n.Eller do\u011frudan omuzlar\u0131n\u0131z\u0131n alt\u0131nda olmal\u0131d\u0131r.Ba\u015f\u0131n\u0131z\u0131 yere bakacak \u015fekilde s\u0131rt\u0131n\u0131zla ayn\u0131 hizada tutun.Ayaklar yakla\u015f\u0131k kal\u00e7a geni\u015fli\u011finde olmal\u0131d\u0131r.
Ad\u0131mlar:
- Bir dizinizi v\u00fccudunuzun ortas\u0131na, dirseklerinize do\u011fru hareket ettirin, di\u011fer baca\u011f\u0131n\u0131z\u0131 uzat\u0131n.
- H\u0131zl\u0131 bir z\u0131plama hareketinde, b\u00fck\u00fclm\u00fc\u015f baca\u011f\u0131 d\u00fczeltin ve di\u011fer dizinizi v\u00fccudunuza do\u011fru \u00e7ekin.
- Ad\u0131m 2'yi, bacaklar\u0131 de\u011fi\u015ftirerek tekrarlamaya devam edin.
Notlar:
Egzersiz boyunca s\u0131rt\u0131n\u0131z olabildi\u011fince d\u00fcz kalmal\u0131d\u0131r \u2013 kamburluktan veya s\u0131rt\u0131n\u0131z\u0131n sarkmas\u0131ndan ka\u00e7\u0131n\u0131n.
",
- "name": "Da\u011f t\u0131rman\u0131\u015f\u0131",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:48.870Z",
- "language": 16,
- "uuid": "2063cc5f-75a7-453e-9d9e-b32fdb71bf72",
- "exercise_base": 996
- }
- },
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- "model": "exercises.exercise",
- "pk": 1724,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:
\u039e\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03cc\u03c1\u03b8\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7 \u03ba\u03ac\u03bc\u03c8\u03b5\u03c9\u03bd \u03ae \u03c4\u03b7\u03bd \u03c8\u03b7\u03bb\u03ae \u03c3\u03b1\u03bd\u03af\u03b4\u03b1.\u03a4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b2\u03c1\u03af\u03c3\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2.\u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b5 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ae \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7, \u03ba\u03bf\u03b9\u03c4\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1.\u03a4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bf\u03c6\u03ce\u03bd.
\u0392\u03ae\u03bc\u03b1\u03c4\u03b1:
- \u039c\u03b5\u03c4\u03b1\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03ba\u03ad\u03bd\u03c4\u03c1\u03bf \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2, \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c0\u03cc\u03b4\u03b9 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03bf.
- \u039c\u03b5 \u03bc\u03b9\u03b1 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03ac\u03bb\u03bc\u03b1\u03c4\u03bf\u03c2, \u03c4\u03b5\u03bd\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03c0\u03cc\u03b4\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ad\u03be\u03c9 \u03ba\u03b1\u03b9 \u03c4\u03c1\u03b1\u03b2\u03ae\u03be\u03c4\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2.
- \u03a3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ae\u03bc\u03b1 2, \u03b5\u03bd\u03b1\u03bb\u03bb\u03ac\u03c3\u03c3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1.
\u03a3\u03b7\u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03b9\u03c2:
\u039a\u03b1\u03b8' \u03cc\u03bb\u03b7 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2, \u03b7 \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03bd\u03b5\u03b9 \u03cc\u03c3\u03bf \u03c4\u03bf \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03bd \u03c0\u03b9\u03bf \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 - \u03b1\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ba\u03b1\u03bc\u03c0\u03bf\u03cd\u03c1\u03b1 \u03ae \u03c4\u03b7 \u03c7\u03b1\u03bb\u03ac\u03c1\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2.
",
- "name": "\u039f\u03c1\u03b5\u03b9\u03b2\u03b1\u03c3\u03af\u03b5\u03c2",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:49.809Z",
- "language": 8,
- "uuid": "057b68d6-82c8-4e0e-9d57-73cad1d577f3",
- "exercise_base": 996
- }
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- "model": "exercises.exercise",
- "pk": 1725,
- "fields": {
- "license": 2,
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- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "\u05de\u05d8\u05e4\u05e1\u05d9 \u05d4\u05d4\u05e8\u05d9\u05dd",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:49.930Z",
- "language": 21,
- "uuid": "e6b080aa-f819-450d-8ce3-1e97bf2a9b44",
- "exercise_base": 996
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1726,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:
\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u062f\u0641\u0639 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645 \u060c \u0623\u0648 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u0627\u0644\u0645\u0631\u062a\u0641\u0639.\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u064a\u062f\u064a\u0646 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629.\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0623\u0633\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u0638\u0647\u0631\u0643 \u060c \u0645\u0648\u0627\u062c\u0647\u064b\u0627 \u0644\u0644\u0623\u0631\u0636.\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0642\u062f\u0645\u0627\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643.
\u0627\u0644\u062e\u0637\u0648\u0627\u062a:
- \u062d\u0631\u0643 \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0628\u0627\u062a\u062c\u0627\u0647 \u0645\u0631\u0643\u0632 \u062c\u0633\u0645\u0643 \u060c \u0628\u0627\u062a\u062c\u0627\u0647 \u0645\u0631\u0641\u0642\u064a\u0643 \u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u0645\u062a\u062f\u0629.
- \u0641\u064a \u062d\u0631\u0643\u0629 \u0627\u0644\u0642\u0641\u0632 \u0627\u0644\u0633\u0631\u064a\u0639 \u060c \u0627\u0641\u0631\u062f \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u0645\u0646\u062d\u0646\u064a\u0629 \u0648\u0627\u0633\u062d\u0628 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0628\u0627\u062a\u062c\u0627\u0647 \u062c\u0633\u0645\u0643.
- \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062e\u0637\u0648\u0629 2 \u060c \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0628\u064a\u0646 \u0627\u0644\u0623\u0631\u062c\u0644.
\u0645\u0644\u0627\u062d\u0638\u0629:
\u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u064a\u062c\u0628 \u0623\u0646 \u064a\u0638\u0644 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646 - \u062a\u062c\u0646\u0628 \u062d\u062f\u0648\u062b \u062d\u062f\u0628\u0629 \u0623\u0648 \u062a\u0631\u0627\u062c\u0639 \u0641\u064a \u0627\u0644\u0638\u0647\u0631.
",
- "name": "\u0645\u062a\u0633\u0644\u0642\u0648 \u0627\u0644\u062c\u0628\u0627\u0644",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:50.037Z",
- "language": 17,
- "uuid": "f83037cd-0399-4d36-b3d5-e1b7e0200009",
- "exercise_base": 996
- }
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- "model": "exercises.exercise",
- "pk": 1727,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u4ee5\u76f4\u7acb\u4fef\u5367\u6491\u59ff\u52bf\uff0c\u4e5f\u5c31\u662f\u201c\u9ad8\u6728\u677f\u201d\u59ff\u52bf\u5f00\u59cb\u3002\u53cc\u624b\u5e94\u8be5\u5728\u80a9\u8180\u6b63\u4e0b\u65b9\u3002\u4fdd\u6301\u5934\u90e8\u4e0e\u80cc\u90e8\u5728\u4e00\u4e2a\u5e73\u9762\u4e0a\uff1b\u9762\u5411\u5730\u677f\u3002\u53cc\u811a\u5206\u5f00\u5927\u7ea6\u4e0e\u81c0\u90e8\u540c\u5bbd\u3002
\u6b65\u9aa4\uff1a
- \u5c06\u4e00\u4fa7\u819d\u76d6\u5411\u8eab\u4f53\u4e2d\u5fc3\u79fb\u52a8\uff0c\u518d\u5411\u8098\u90e8\u79fb\u52a8\uff0c\u53e6\u4e00\u6761\u817f\u4fdd\u6301\u4f38\u5c55\u3002
- \u5feb\u901f\u8df3\u8d77\uff0c\u5c06\u5f2f\u66f2\u7684\u817f\u4f38\u76f4\uff0c\u5c06\u53e6\u4e00\u53ea\u819d\u76d6\u62c9\u5411\u8eab\u4f53\u3002
- \u91cd\u590d\u7b2c2\u6b65\uff0c\u53cc\u817f\u4ea4\u66ff\u3002
\u6ce8\uff1a\u5728\u953b\u70bc\u5168\u8fc7\u7a0b\u4e2d\uff0c\u80cc\u90e8\u8981\u5c3d\u53ef\u80fd\u5730\u4fdd\u6301\u633a\u76f4\uff0c\u907f\u514d\u9a7c\u80cc\u548c\u80cc\u90e8\u4e0b\u5782\u7684\u60c5\u51b5\u3002
",
- "name": "\u767b\u5c71\u8005\u5f0f",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:50.141Z",
- "language": 24,
- "uuid": "576eaa01-8a3a-44a2-b304-7e24136ce93e",
- "exercise_base": 996
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1728,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posisi awal:
Berdiri tegak, kaki selebar pinggul.
Langkah:
- Jongkok rendah dan dukung diri anda di lantai dengan tangan di antara lutut dan di depan kaki, punggung lurus.
- Menjaga tangan Anda di lantai, melompat kaki Anda ke belakang ke posisi papan tinggi.
- Lompat kaki Anda ke depan untuk kembali ke posisi jongkok.
- Ulangi.
",
- "name": "4-Hitung burpe",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:50.256Z",
- "language": 23,
- "uuid": "ac741b46-6d5f-4f33-89b3-7930fa9bac6a",
- "exercise_base": 997
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1729,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Zjednodu\u0161en\u00e9 angli\u010d\u00e1ky",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:50.474Z",
- "language": 9,
- "uuid": "2f929edd-791c-4a7d-82d2-4d560b0464f1",
- "exercise_base": 997
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1730,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ausgangsposition:
Gerade stehen, F\u00fc\u00dfe h\u00fcftbreit auseinander.
Schritte:
- Gehen Sie in die Hocke und st\u00fctzen Sie sich mit den H\u00e4nden zwischen den Knien und vor den F\u00fc\u00dfen mit geradem R\u00fccken auf dem Boden ab.
- Lassen Sie die H\u00e4nde auf dem Boden und springen Sie mit den Beinen nach hinten in eine hohe Plank-Position.
- Springen Sie mit den F\u00fc\u00dfen nach vorne, um wieder in die Hocke zu gehen.
- Wiederholen Sie die \u00dcbung.
",
- "name": "Burpees mit 4 Z\u00e4hlzeiten",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:50.445Z",
- "language": 1,
- "uuid": "8818c2a0-0e26-4786-a252-311e4144d251",
- "exercise_base": 997
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1731,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Starting position:
Stand straight, feet hip-width apart.
Steps:
- Squat low and support yourself on the floor with your hands between the knees and in front of your feet, your back straight.
- Keeping your hands on the floor, jump your legs backward into high plank position.
- Jump your feet forward to return to the squat position.
- Repeat.
",
- "name": "4-count burpees",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:50.282Z",
- "language": 2,
- "uuid": "66fe654d-3379-46e8-95dc-23e3ce56f25c",
- "exercise_base": 997
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1732,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Position de d\u00e9part :
Tenez-vous droit, les pieds \u00e9cart\u00e9s de la largeur des hanches.
\u00c9tapes :
- Accroupissez-vous et prenez appui sur le sol avec les mains entre les genoux et devant les pieds, le dos droit.
- En gardant les mains sur le sol, sautez vos jambes vers l'arri\u00e8re en position de planche haute.
- Sautez vers l'avant pour revenir \u00e0 la position de squat.
- R\u00e9p\u00e9tez l'exercice.
",
- "name": "Burpees (4 phases)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:50.402Z",
- "language": 12,
- "uuid": "6443cccc-49f6-4fdb-bcbf-c9b12cc73c8b",
- "exercise_base": 997
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1733,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posizione di partenza:
Stare dritti, piedi alla larghezza delle anche.
Passi:
- Accovacciarsi in basso e appoggiarsi al pavimento con le mani tra le ginocchia e davanti ai piedi, la schiena dritta.
- Tenendo le mani sul pavimento, saltate le gambe all'indietro in posizione di plank alto.
- Saltate i piedi in avanti per tornare alla posizione di squat.
- Ripetere.
",
- "name": "Burpees da 4 punti",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:50.423Z",
- "language": 13,
- "uuid": "c933839a-582f-4edf-ba5f-84ab0e03ef4f",
- "exercise_base": 997
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1734,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Beginpositie:
Sta recht, voeten op heupbreedte uit elkaar.
Stappen:
- Hurk laag en ondersteun jezelf op de vloer met je handen tussen de knie\u00ebn en voor je voeten, je rug recht.
- Houd je handen op de vloer, spring je benen naar achteren in een hoge plankpositie.
- Spring met je voeten naar voren om terug te keren naar de squat positie.
- Herhaal.
",
- "name": "4-tel burpees",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:50.320Z",
- "language": 6,
- "uuid": "8b52efb2-52cb-4301-9a2c-c5a8570e3519",
- "exercise_base": 997
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1735,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posi\u00e7\u00e3o inicial:
Fique de p\u00e9 reto, com os p\u00e9s afastados alinhados ao quadris.
Passos:
- Se agache e se apoie com as m\u00e3os no ch\u00e3o entre os joelhos e a frente de seus p\u00e9s, mantendo as costas retas.
- Mantendo as m\u00e3os no ch\u00e3o, pule jogando as pernas para tr\u00e1s para a posi\u00e7\u00e3o de prancha altas
- Pule os p\u00e9s para frente para voltar \u00e0 posi\u00e7\u00e3o de agachamento.
- Repita.
",
- "name": "Burpee sem flex\u00e3o",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:50.380Z",
- "language": 7,
- "uuid": "b29a58b7-bae0-44cd-878d-e074aa84cc39",
- "exercise_base": 997
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1736,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:
\u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03af\u03c3\u03b9\u03b1, \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bf\u03c6\u03ce\u03bd.
\u0392\u03ae\u03bc\u03b1\u03c4\u03b1:
- \u039a\u03ac\u03bd\u03c4\u03b5 \u03b2\u03b1\u03b8\u03cd \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7\u03c1\u03b9\u03c7\u03c4\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03b1\u03bd\u03ac\u03bc\u03b5\u03c3\u03b1 \u03c3\u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1, \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03af\u03c3\u03b9\u03b1.
- \u0394\u03b9\u03b1\u03c4\u03b7\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1, \u03c0\u03b7\u03b4\u03ae\u03be\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9, \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2.
- \u03a0\u03b7\u03b4\u03ae\u03be\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b2\u03b1\u03b8\u03cd \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2.
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5.
",
- "name": "\u0392\u03b1\u03c4\u03c1\u03b1\u03c7\u03ac\u03ba\u03b9\u03b1 \u03c3\u03b5 4-\u03c7\u03c1\u03cc\u03bd\u03bf\u03c5\u03c2",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:50.509Z",
- "language": 8,
- "uuid": "9de2d7d2-8f57-4c95-b296-69ec58bac2e4",
- "exercise_base": 997
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1737,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:
\u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u060c \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646.
\u0627\u0644\u062e\u0637\u0648\u0627\u062a:
- \u0627\u062c\u0644\u0633 \u0645\u0646\u062e\u0641\u0636\u064b\u0627 \u0648\u0627\u062f\u0639\u0645 \u0646\u0641\u0633\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u064a\u062f\u064a\u0643 \u0628\u064a\u0646 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0623\u0645\u0627\u0645 \u0642\u062f\u0645\u064a\u0643 \u060c \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645.
- \u0625\u0628\u0642\u0627\u0621 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u060c \u0642\u0641\u0632 \u0633\u0627\u0642\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0627\u0621 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u0627\u0644\u0639\u0627\u0644\u064a.
- \u0627\u0642\u0641\u0632 \u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.
- \u0643\u0631\u0631.
",
- "name": "4-\u0627\u0644\u0639\u062f burpees",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:50.344Z",
- "language": 17,
- "uuid": "5e1701af-7e33-4564-bdfe-3e1260afc204",
- "exercise_base": 997
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1738,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u7ad9\u76f4\uff0c\u53cc\u811a\u5206\u5f00\u4e0e\u81c0\u90e8\u540c\u5bbd\u3002
\u6b65\u9aa4\uff1a
- \u6df1\u8e72\u8e72\u4e0b\uff0c\u53cc\u624b\u653e\u5728\u819d\u76d6\u4e4b\u95f4\u811a\u524d\uff0c\u652f\u6491\u5728\u5730\u677f\u4e0a\uff1b\u80cc\u90e8\u633a\u76f4\u3002
- \u53cc\u624b\u653e\u5728\u5730\u677f\u4e0a\uff0c\u53cc\u817f\u5411\u540e\u8df3\u5230\u9ad8\u5e73\u677f\u652f\u6491\u7684\u4f4d\u7f6e\u3002
- \u53cc\u811a\u5411\u524d\u8df3\uff0c\u56de\u5230\u4e0b\u8e72\u4f4d\u7f6e\u3002
- \u91cd\u590d\u3002
",
- "name": "\u56db\u8054\u6ce2\u6bd4\u8df3",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:50.534Z",
- "language": 24,
- "uuid": "cb02a3d3-4141-4bb2-8424-d553db340e16",
- "exercise_base": 997
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1739,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posisi awal:
Berdiri tegak, kaki selebar pinggul.
Langkah:
- Jongkok rendah dan dukung diri anda di lantai dengan tangan di antara lutut dan di depan kaki, punggung lurus.
- Menjaga tangan Anda di lantai, melompat kaki Anda ke belakang ke posisi papan tinggi.
- Lompat kaki Anda ke depan untuk kembali ke posisi jongkok.
- Melompat.
- Ulangi.
",
- "name": "Tidak ada burpe push-up",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:50.781Z",
- "language": 23,
- "uuid": "f4eed9df-37c0-4a44-8397-d7952c0e02e0",
- "exercise_base": 998
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1740,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Angli\u010d\u00e1ky bez kliku",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:50.570Z",
- "language": 9,
- "uuid": "41dfa397-d517-46c9-ab02-a803bf0c0f60",
- "exercise_base": 998
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1741,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ausgangsposition:
Gerade stehen, F\u00fc\u00dfe h\u00fcftbreit auseinander.
Schritte:
- Gehen Sie in die Hocke und st\u00fctzen Sie sich mit den H\u00e4nden zwischen den Knien und vor den F\u00fc\u00dfen mit geradem R\u00fccken auf dem Boden ab.
- Lassen Sie die H\u00e4nde auf dem Boden und springen Sie mit den Beinen nach hinten in eine hohe Plank-Position.
- Springen Sie mit den F\u00fc\u00dfen nach vorne, um wieder in die Hocke zu gehen.
- Springen Sie hoch.
- Wiederholen Sie dies.
",
- "name": "Keine Liegest\u00fctz-Burpees",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:50.686Z",
- "language": 1,
- "uuid": "c9696d1c-c8a6-44d0-af41-b0c065713910",
- "exercise_base": 998
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1742,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Starting position:
Stand straight, feet hip-width apart.
Steps:
- Squat low and support yourself on the floor with your hands between the knees and in front of your feet, your back straight.
- Keeping your hands on the floor, jump your legs backward into high plank position.
- Jump your feet forward to return to the squat position.
- Jump up.
- Repeat.
",
- "name": "No push-up burpees",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:50.738Z",
- "language": 2,
- "uuid": "30605c09-a2f3-4eba-87c4-8fee36babffd",
- "exercise_base": 998
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1743,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Position de d\u00e9part :
Se tenir droit, les pieds \u00e9cart\u00e9s de la largeur des hanches.
\u00c9tapes:
- Accroupissez-vous et appuyez-vous sur le sol avec vos mains entre les genoux et devant vos pieds, le dos droit.
- En gardant les mains au sol, donnez une impulsion pour envoyer vos jambes vers l'arri\u00e8re en position de planche haute.
- Donnez une nouvelle impulsion pour revenir \u00e0 la position accroupie.
- Sautez.
- R\u00e9p\u00e9tez.
",
- "name": "Burpees sans saut",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:50.632Z",
- "language": 12,
- "uuid": "2d78baac-19de-4a83-9ab3-359730f215d8",
- "exercise_base": 998
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1744,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posizione di partenza:
Stare dritti, piedi alla larghezza delle anche.
Passi:
- Accovacciarsi in basso e appoggiarsi al pavimento con le mani tra le ginocchia e davanti ai piedi, la schiena dritta.
- Tenendo le mani sul pavimento, saltate le gambe all'indietro in posizione di plank alto.
- Saltate i piedi in avanti per tornare alla posizione di squat.
- Saltare in alto.
- Ripetere.
",
- "name": "Nessun burpees con flessioni",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:50.712Z",
- "language": 13,
- "uuid": "34c7c8e8-4cfc-44ff-b8cf-ced97a09c7db",
- "exercise_base": 998
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1745,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Beginpositie:
Sta recht, voeten op heupbreedte uit elkaar.
Stappen:
- Hurk laag en ondersteun jezelf op de vloer met je handen tussen de knie\u00ebn en voor je voeten, je rug recht.
- Houd je handen op de vloer, spring je benen naar achteren in een hoge plankpositie.
- Spring met je voeten naar voren om terug te keren naar de squat positie.
- Spring omhoog.
- Herhaal.
",
- "name": "Geen push-up burpees",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:50.659Z",
- "language": 6,
- "uuid": "c0588096-1970-4d13-a602-ac0b4218add4",
- "exercise_base": 998
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1746,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posi\u00e7\u00e3o inicial:
Fique de p\u00e9 reto, com os p\u00e9s afastados alinhados ao quadris.
Passos:
- Se agache e se apoie com as m\u00e3os no ch\u00e3o entre os joelhos e a frente de seus p\u00e9s, mantendo as costas retas.
- Mantendo as m\u00e3os no ch\u00e3o, pule jogando as pernas para tr\u00e1s para a posi\u00e7\u00e3o de prancha altas.
- Pule os p\u00e9s para frente para voltar \u00e0 posi\u00e7\u00e3o de agachamento.
- Salte.
- Repita.
",
- "name": "Burpee sem flex\u00e3o",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:50.600Z",
- "language": 7,
- "uuid": "d6707a3c-3e0f-4238-a542-0171d42fd684",
- "exercise_base": 998
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1747,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:
\u03a3\u03c4\u03ac\u03c3\u03bf\u03c5 \u03af\u03c3\u03b9\u03b1, \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bf\u03c6\u03ce\u03bd.
\u0392\u03ae\u03bc\u03b1\u03c4\u03b1:
- \u039a\u03ac\u03bd\u03c4\u03b5 \u03b2\u03b1\u03b8\u03cd \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7\u03c1\u03b9\u03c7\u03c4\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1, \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03b1\u03bd\u03ac\u03bc\u03b5\u03c3\u03b1 \u03c3\u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1, \u03bc\u03b5 \u03af\u03c3\u03b9\u03b1 \u03c0\u03bb\u03ac\u03c4\u03b7.
- \u0394\u03b9\u03b1\u03c4\u03b7\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1, \u03c0\u03b7\u03b4\u03ae\u03be\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2.
- \u03a0\u03b7\u03b4\u03ae\u03be\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b2\u03b1\u03b8\u03cd \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2.
- \u03a0\u03b7\u03b4\u03ae\u03be\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9.
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5.
",
- "name": "\u0392\u03b1\u03c4\u03c1\u03b1\u03c7\u03ac\u03ba\u03b9\u03b1 \u03c7\u03c9\u03c1\u03af\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:50.808Z",
- "language": 8,
- "uuid": "463e6745-b33c-47cc-b9d2-2035eb808a64",
- "exercise_base": 998
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1748,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:
\u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u060c \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646.
\u0627\u0644\u062e\u0637\u0648\u0627\u062a:
- \u0627\u062c\u0644\u0633 \u0645\u0646\u062e\u0641\u0636\u064b\u0627 \u0648\u0627\u062f\u0639\u0645 \u0646\u0641\u0633\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u064a\u062f\u064a\u0643 \u0628\u064a\u0646 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0623\u0645\u0627\u0645 \u0642\u062f\u0645\u064a\u0643 \u060c \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645.
- \u0625\u0628\u0642\u0627\u0621 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u060c \u0642\u0641\u0632 \u0633\u0627\u0642\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0627\u0621 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u0627\u0644\u0639\u0627\u0644\u064a.
- \u0627\u0642\u0641\u0632 \u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.
- \u0627\u0644\u0642\u0641\u0632.
- \u0643\u0631\u0631.
",
- "name": "\u0644\u0627 push-up burpees",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:50.835Z",
- "language": 17,
- "uuid": "1ff1e6ee-7cb8-4885-befe-82e3d4be485f",
- "exercise_base": 998
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1749,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u7ad9\u76f4\uff0c\u53cc\u811a\u5206\u5f00\u4e0e\u81c0\u90e8\u540c\u5bbd\u3002
\u6b65\u9aa4\uff1a
- \u6df1\u8e72\u8e72\u4e0b\uff0c\u53cc\u624b\u653e\u5728\u819d\u76d6\u4e4b\u95f4\u811a\u524d\uff0c\u652f\u6491\u5728\u5730\u677f\u4e0a\uff1b\u80cc\u90e8\u633a\u76f4\u3002
- \u53cc\u624b\u653e\u5728\u5730\u677f\u4e0a\uff0c\u53cc\u817f\u5411\u540e\u8df3\u5230\u9ad8\u5e73\u677f\u652f\u6491\u7684\u4f4d\u7f6e\u3002
- \u53cc\u811a\u5411\u524d\u8df3\uff0c\u56de\u5230\u4e0b\u8e72\u4f4d\u7f6e\u3002
- \u8df3\u8d77\u3002
- \u91cd\u590d\u3002
",
- "name": "\u534a\u7a0b\u6ce2\u6bd4\u8df3",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:50.863Z",
- "language": 24,
- "uuid": "37bd4e25-29bf-4132-bae2-282d449b79c4",
- "exercise_base": 998
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1750,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posisi awal:
Berdiri tegak, kaki selebar pinggul.
Langkah:
- Langkah mundur dengan satu kaki sehingga dapat menekuk dengan nyaman ke sudut 90 derajat.
- Perlahan tekuk kedua lutut untuk membentuk sudut 90 derajat.
- Kembali ke posisi awal.
- Ulangi, kaki bergantian.
",
- "name": "Menekuk lutut terbalik",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:51.538Z",
- "language": 23,
- "uuid": "ea40916d-710e-48da-b089-d9e6af519af4",
- "exercise_base": 999
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1751,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "V\u00fdchoz\u00ed pozice:
Stoj rozkro\u010dn\u00fd, chodidla na \u0161\u00ed\u0159ku bok\u016f.
Kroky:
- Ud\u011blejte krok vzad jednou nohou tak, abyste ji mohli pohodln\u011b pokr\u010dit do prav\u00e9ho \u00fahlu.
- Pomalu pokr\u010dte ob\u011b kolena do \u00fahlu 90 stup\u0148\u016f.
- Vra\u0165te se do v\u00fdchoz\u00ed polohy.
- Opakujte, st\u0159\u00eddejte nohy.
",
- "name": "V\u00fdpady vzad",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:52.248Z",
- "language": 9,
- "uuid": "b716f69e-10ed-47cb-87f7-3f5f6401032d",
- "exercise_base": 999
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1752,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ausgangsposition:
Gerade stehen, F\u00fc\u00dfe h\u00fcftbreit auseinander.
Schritte:
- Treten Sie mit einem Bein nach hinten, so dass Sie es bequem bis zu einem Winkel von 90 Grad beugen k\u00f6nnen.
- Beugen Sie langsam beide Knie, um einen 90-Grad-Winkel zu bilden.
- Kehren Sie in die Ausgangsposition zur\u00fcck.
- Wiederholen, dabei die Beine abwechseln.
",
- "name": "Umgekehrte Ausfallschritte",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:52.128Z",
- "language": 1,
- "uuid": "3e1fdd4f-50cf-4d2f-a06b-a06510c13899",
- "exercise_base": 999
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1753,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Starting position:
Stand straight, feet hip-width apart.
Steps:
- Step backward with one leg so it can bend comfortably to a 90 degree angle.
- Slowly bend both knees to form 90 degree angles.
- Return to the starting position.
- Repeat, alternating legs.
",
- "name": "Reverse lunges",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:51.810Z",
- "language": 2,
- "uuid": "4c461c93-c204-4171-bb4b-187ae7f6fcad",
- "exercise_base": 999
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1754,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posici\u00f3n inicial:
De pie, con los pies separados a la altura de las caderas.
Pasos:
- Da un paso hacia atr\u00e1s con una pierna para que pueda doblarse c\u00f3modamente hasta un \u00e1ngulo de 90 grados.
- Doble lentamente ambas rodillas hasta formar un \u00e1ngulo de 90 grados.
- Vuelva a la posici\u00f3n inicial.
- Repita, alternando las piernas.
",
- "name": "Arremetidas inversas",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:51.086Z",
- "language": 4,
- "uuid": "4edfa74a-6fbc-4b8d-81b7-db3f8a93a828",
- "exercise_base": 999
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1755,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Iskoraci unatrag",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:51.223Z",
- "language": 22,
- "uuid": "f6fe9aec-121d-459f-a504-69bb473f709c",
- "exercise_base": 999
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1756,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posizione di partenza:
Stare dritti, piedi alla larghezza delle anche.
Passi:
- Fare un passo indietro con una gamba in modo che possa piegarsi comodamente a un angolo di 90 gradi.
- Piegare lentamente entrambe le ginocchia per formare un angolo di 90 gradi.
- Tornare alla posizione di partenza.
- Ripetere, alternando le gambe.
",
- "name": "Affondi inversi",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:50.907Z",
- "language": 13,
- "uuid": "d1aef377-ddf7-4d34-bc34-a27f9fb13e3b",
- "exercise_base": 999
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1757,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Beginpositie:
Sta recht, voeten op heupbreedte uit elkaar.
Stappen:
- Stap naar achteren met \u00e9\u00e9n been, zodat het comfortabel kan buigen tot een hoek van 90 graden.
- Buig langzaam beide knie\u00ebn tot een hoek van 90 graden.
- Keer terug naar de uitgangspositie.
- Herhaal, afwisselend met de benen.
",
- "name": "Omgekeerde lunges",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:51.674Z",
- "language": 6,
- "uuid": "d0259bff-1acd-4aab-81ff-6e14408b7ed4",
- "exercise_base": 999
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1758,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posi\u00e7\u00e3o inicial:
Fique de p\u00e9 reto, com os p\u00e9s afastados.
Passos:
- D\u00ea um passo para tr\u00e1s com uma perna para que voc\u00ea possa dobrar-se confortavelmente a um \u00e2ngulo de 90 graus.
- Dobre lentamente ambos os joelhos para formar \u00e2ngulos de 90 graus.
- Retorne para a posi\u00e7\u00e3o inicial.
- Repita, alternando as pernas.
",
- "name": "Lunge reverso",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:51.385Z",
- "language": 7,
- "uuid": "52fe0ac3-426a-48e0-ace7-7e25ef438960",
- "exercise_base": 999
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1759,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ba\u015flang\u0131\u00e7 durumu:
Ayaklar kal\u00e7a geni\u015fli\u011finde a\u00e7\u0131k olacak \u015fekilde d\u00fcz durun.
Ad\u0131mlar:
- 90 derecelik bir a\u00e7\u0131yla rahat\u00e7a b\u00fck\u00fclebilmesi i\u00e7in tek ayakla geriye do\u011fru ad\u0131m at\u0131n.
- 90 derecelik a\u00e7\u0131lar olu\u015fturmak i\u00e7in her iki dizinizi de yava\u015f\u00e7a b\u00fck\u00fcn.
- Ba\u015flang\u0131\u00e7 durumuna geri d\u00f6n\u00fcn.
- Bacaklar\u0131 d\u00f6n\u00fc\u015f\u00fcml\u00fc olarak tekrarlay\u0131n.
",
- "name": "Ters lunge hareketi",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:51.983Z",
- "language": 16,
- "uuid": "8d7a57c3-a7c3-4466-9e17-d48eab60bd4d",
- "exercise_base": 999
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1760,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
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- "description": "\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:
\u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03af\u03c3\u03b9\u03b1, \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bf\u03c6\u03ce\u03bd.
\u0392\u03ae\u03bc\u03b1\u03c4\u03b1:
- \u039a\u03ac\u03bd\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b2\u03ae\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03bc\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bb\u03c5\u03b3\u03af\u03c3\u03b5\u03b9 \u03ac\u03bd\u03b5\u03c4\u03b1 \u03c3\u03b5 \u03b3\u03c9\u03bd\u03af\u03b1 90 \u03bc\u03bf\u03b9\u03c1\u03ce\u03bd.
- \u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03b1\u03c1\u03b3\u03ac \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03af\u03c3\u03bf\u03c5\u03bd \u03b3\u03c9\u03bd\u03af\u03b1 90 \u03bc\u03bf\u03b9\u03c1\u03ce\u03bd.
- \u0395\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7.
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5, \u03b5\u03bd\u03b1\u03bb\u03bb\u03ac\u03c3\u03c3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1.
",
- "name": "\u0391\u03bd\u03c4\u03af\u03c3\u03c4\u03c1\u03bf\u03c6\u03b5\u03c2 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:52.370Z",
- "language": 8,
- "uuid": "1cbf6999-f2bf-495c-b642-9e9f342a22f1",
- "exercise_base": 999
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1761,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "\u05de\u05db\u05e8\u05e2\u05d9\u05dd \u05d4\u05e4\u05d5\u05db\u05d9\u05dd",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:52.496Z",
- "language": 21,
- "uuid": "decc1cbd-a6b3-4d1b-b911-d2a6c83bc026",
- "exercise_base": 999
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1762,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:
\u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u060c \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646.
\u0627\u0644\u062e\u0637\u0648\u0627\u062a:
- \u062e\u0637\u0648\u0629 \u0644\u0644\u062e\u0644\u0641 \u0628\u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0628\u0634\u0643\u0644 \u0645\u0631\u064a\u062d \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.
- \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0628\u0628\u0637\u0621 \u0644\u062a\u0634\u0643\u064a\u0644 \u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.
- \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.
- \u0643\u0631\u0631 \u060c \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642\u064a\u0646.
",
- "name": "\u0627\u0644\u0637\u0639\u0646\u0627\u062a \u0627\u0644\u0639\u0643\u0633\u064a\u0629",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:52.625Z",
- "language": 17,
- "uuid": "ac8db9ba-51c2-4aed-a64b-a5945d2d5530",
- "exercise_base": 999
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1763,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u7ad9\u76f4\uff0c\u53cc\u811a\u5206\u5f00\u4e0e\u81c0\u90e8\u540c\u5bbd\u3002
\u6b65\u9aa4\uff1a
- \u4e00\u6761\u817f\u5411\u540e\u8fc8\u6b65\uff0c\u4f7f\u819d\u76d6\u80fd\u8212\u9002\u5730\u5f2f\u66f2\u621090\u5ea6\u89d2\u3002
- \u6162\u6162\u5f2f\u66f2\u53cc\u819d\uff0c\u53cc\u819d\u5747\u6210 90 \u5ea6\u89d2\u3002
- \u56de\u5230\u8d77\u59cb\u4f4d\u7f6e\u3002
- \u6362\u817f\uff0c\u91cd\u590d\u3002
",
- "name": "\u53cd\u5411\u5f13\u6b65",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:52.742Z",
- "language": 24,
- "uuid": "0cda79d9-db43-4a42-88e6-9290ce255e36",
- "exercise_base": 999
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1764,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posisi awal:
Duduklah dengan tangan di belakang Anda, dukung punggung Anda.Jari-jari Anda harus mengarah ke depan.Lutut Anda harus ditekuk, kaki menyatu.
Langkah:
- Angkat pinggul Anda dari tanah, luruskan lengan Anda.
- Tekuk siku Anda, turunkan pinggul Anda.
- Luruskan lengan Anda, kembali ke posisi sebelumnya.
- Ulangi Langkah 2 dan 3.
Catatan:
Kesulitan latihan tergantung pada seberapa tinggi Anda membawa pinggul Anda.
",
- "name": "Lantai dips",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:53.512Z",
- "language": 23,
- "uuid": "aa57d846-f009-4670-b292-550e84fe0518",
- "exercise_base": 1000
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1765,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "V\u00fdchoz\u00ed pozice:
Sedn\u011bte si s rukama za z\u00e1dy, podporuj\u00edc\u00ed t\u011blo.Prsty by m\u011bly sm\u011b\u0159ovat dop\u0159edu.Kolena by m\u011bla b\u00fdt pokr\u010den\u00e1, chodidla u sebe.
Kroky:
- Zvedn\u011bte boky nad zem a narovnejte pa\u017ee.
- Pokr\u010dte lokty a boky st\u00e1hn\u011bte dol\u016f.
- Narovnejte pa\u017ee a vra\u0165te se do p\u0159edchoz\u00ed polohy.
- Opakujte kroky 2 a 3.
Pozn\u00e1mky:
Obt\u00ed\u017enost cviku z\u00e1vis\u00ed na tom, jak vysoko vynesete boky.
",
- "name": "Dipy na podlaze",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:53.156Z",
- "language": 9,
- "uuid": "a9a4c1e9-b935-4be3-a6d1-e9d0b7a964d9",
- "exercise_base": 1000
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1766,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ausgangsposition:
Setzen Sie sich mit den Armen hinter den R\u00fccken und st\u00fctzen Sie ihn ab.Die Finger sollten nach vorne zeigen.Die Knie sind gebeugt, die F\u00fc\u00dfe stehen zusammen.
Die Schritte:
- Heben Sie die H\u00fcfte vom Boden ab und strecken Sie die Arme aus.
- Beugen Sie die Ellbogen und bringen Sie die H\u00fcfte nach unten.
- Strecken Sie die Arme durch und kehren Sie in die vorherige Position zur\u00fcck.
- Wiederholen Sie die Schritte 2 und 3.
Anmerkungen:
Der Schwierigkeitsgrad der \u00dcbung h\u00e4ngt davon ab, wie hoch Sie Ihre H\u00fcften bringen.
",
- "name": "Bodensenken",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:52.879Z",
- "language": 1,
- "uuid": "1f1be77b-1a01-4633-99cd-3d4334583ffe",
- "exercise_base": 1000
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1767,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Starting position:
Sit with your arms behind you, supporting your back.Your fingers should point forward.Your knees should be bent, feet together.
Steps:
- Raise your hips off the ground, straightening your arms.
- Bend your elbows, bringing your hips down.
- Straighten your arms, returning to the previous position.
- Repeat steps 2 and 3.
Notes:
The exercise's difficulty depends on how high you bring your hips.
",
- "name": "Floor dips",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:53.272Z",
- "language": 2,
- "uuid": "d24f840e-395d-4869-80e0-a2caef9efedc",
- "exercise_base": 1000
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1768,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posici\u00f3n inicial:
Si\u00e9ntate con los brazos detr\u00e1s de ti, apoyando la espalda.Los dedos deben apuntar hacia adelante.Las rodillas deben estar dobladas y los pies juntos.
Pasos:
- Levanta las caderas del suelo, estirando los brazos.
- Dobla los codos, llevando las caderas hacia abajo.
- Endereza los brazos, volviendo a la posici\u00f3n anterior.
- Repita los pasos 2 y 3.
Notas:
La dificultad del ejercicio depende de la altura de las caderas.
",
- "name": "Fondos",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:53.388Z",
- "language": 4,
- "uuid": "ad19fe52-8d48-4c6c-8dac-199fe039fd9b",
- "exercise_base": 1000
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1769,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posizione di partenza:
Siediti con le braccia dietro di te, sostenendo la schiena.Le tue dita dovrebbero puntare in avanti.Le ginocchia devono essere piegate, i piedi uniti.
Passi:
- Sollevare i fianchi da terra, raddrizzando le braccia.
- Piegare i gomiti, portando i fianchi verso il basso.
- Raddrizzare le braccia, tornando alla posizione precedente.
- Ripetere i passi 2 e 3.
Note:
La difficolt\u00e0 dell'esercizio dipende da quanto in alto si portano le anche.
",
- "name": "Cadimenti a terra",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:52.994Z",
- "language": 13,
- "uuid": "fcc1d91c-8635-4c94-be8f-1024c59debad",
- "exercise_base": 1000
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1770,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Beginpositie:
Zit met je armen achter je, steunend op je rug.Uw vingers moeten naar voren wijzen.Je knie\u00ebn moeten gebogen zijn, voeten bij elkaar.
Stappen:
- Hef uw heupen van de grond en strek uw armen.
- Buig je ellebogen, breng je heupen naar beneden.
- Strek uw armen en keer terug naar de vorige positie.
- Herhaal stap 2 en 3.
Opmerkingen:
De moeilijkheidsgraad van de oefening hangt af van hoe hoog u uw heupen brengt.
",
- "name": "Vloer dips",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:53.768Z",
- "language": 6,
- "uuid": "f04e6f85-85c1-43c6-8467-f62e57071a6c",
- "exercise_base": 1000
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1771,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posi\u00e7\u00e3o inicial:
Sente-se com seus bra\u00e7os atr\u00e1s de voc\u00ea, apoiando suas costas.Seus dedos devem apontar para frente.Seus joelhos devem estar dobrados, com os p\u00e9s juntos.
Passos:
- Levante seus quadris do ch\u00e3o, endireitando seus bra\u00e7os.
- Dobre os cotovelos, abaixando os quadris.
- Endireite os bra\u00e7os, voltando \u00e0 posi\u00e7\u00e3o anterior.
- Repita os passos 2 e 3.
Notas:
A dificuldade do exerc\u00edcio depende do quanto voc\u00ea eleva seus quadris.
",
- "name": "Mergulho em solo",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:53.649Z",
- "language": 7,
- "uuid": "102a999a-5925-4649-bd93-6db10c1052bd",
- "exercise_base": 1000
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1772,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ba\u015flang\u0131\u00e7 durumu:
S\u0131rt\u0131n\u0131z\u0131 destekleyerek kollar\u0131n\u0131z arkan\u0131zda oturun.Parmaklar\u0131n\u0131z \u00f6ne do\u011fru bakmal\u0131d\u0131r.Dizleriniz b\u00fck\u00fclmeli, ayaklar\u0131n\u0131z birbirine yap\u0131\u015fmal\u0131d\u0131r.
Ad\u0131mlar:
- Kollar\u0131n\u0131z\u0131 d\u00fczle\u015ftirerek kal\u00e7alar\u0131n\u0131z\u0131 yerden kald\u0131r\u0131n.
- Kal\u00e7alar\u0131n\u0131z\u0131 a\u015fa\u011f\u0131 indirerek dirseklerinizi b\u00fck\u00fcn.
- Bir \u00f6nceki duruma d\u00f6nerek kollar\u0131n\u0131z\u0131 d\u00fczeltin.
- ve 3. ad\u0131mlar\u0131 tekrarlay\u0131n.
Notlar:
Egzersizin zorlu\u011fu kal\u00e7alar\u0131n\u0131z\u0131 ne kadar y\u00fckse\u011fe \u00e7\u0131kard\u0131\u011f\u0131n\u0131za ba\u011fl\u0131d\u0131r.
",
- "name": "Yere dalma",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:53.879Z",
- "language": 16,
- "uuid": "639cd9e3-bdac-4b81-8dc5-bea35e15cbf2",
- "exercise_base": 1000
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1773,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:
\u039a\u03b1\u03b8\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03af\u03c3\u03c9 \u03c3\u03b1\u03c2, \u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2.\u03a4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03ac \u03c3\u03b1\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2.\u03a4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1, \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03b5\u03bd\u03c9\u03bc\u03ad\u03bd\u03b1.
\u0392\u03ae\u03bc\u03b1\u03c4\u03b1:
- \u03a3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2, \u03b9\u03c3\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2.
- \u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2, \u03c6\u03ad\u03c1\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9.
- \u0399\u03c3\u03b9\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2, \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03b7\u03b3\u03bf\u03cd\u03bc\u03b5\u03bd\u03b7 \u03b8\u03ad\u03c3\u03b7.
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b2\u03ae\u03bc\u03b1\u03c4\u03b1 2 \u03ba\u03b1\u03b9 3.
\u03a3\u03b7\u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03b9\u03c2:
\u0397 \u03b4\u03c5\u03c3\u03ba\u03bf\u03bb\u03af\u03b1 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03cc\u03c3\u03bf \u03c8\u03b7\u03bb\u03ac \u03c6\u03ad\u03c1\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2.
",
- "name": "\u0392\u03c5\u03b8\u03af\u03c3\u03b5\u03b9\u03c2 \u03b4\u03b1\u03c0\u03ad\u03b4\u03bf\u03c5",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:53.996Z",
- "language": 8,
- "uuid": "d74a2f54-5fc4-4134-9a28-ffdaaeeed1ce",
- "exercise_base": 1000
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1774,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:
\u0627\u062c\u0644\u0633 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u062e\u0644\u0641\u0643 \u060c \u062f\u0627\u0639\u0645\u064b\u0627 \u0638\u0647\u0631\u0643.\u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u064a\u0631 \u0623\u0635\u0627\u0628\u0639\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u062b\u0646\u064a\u062a\u064a\u0646 \u060c \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u0639\u064b\u0627.
\u0627\u0644\u062e\u0637\u0648\u0627\u062a:
- \u0627\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643.
- \u0627\u062b\u0646\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u060c \u0648\u062c\u0644\u0628 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644.
- \u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u060c \u0648\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0633\u0627\u0628\u0642.
- \u0643\u0631\u0631 \u0627\u0644\u062e\u0637\u0648\u062a\u064a\u0646 2 \u0648 3.
\u062a\u0644\u0627\u062d\u0638:
\u062a\u0639\u062a\u0645\u062f \u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0645\u062f\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.
",
- "name": "\u0627\u0646\u062e\u0641\u0627\u0636\u0627\u062a \u0623\u0631\u0636\u064a\u0629",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:54.109Z",
- "language": 17,
- "uuid": "6db79088-abb3-40cc-92b6-118f835ef64f",
- "exercise_base": 1000
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1775,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u5750\u5728\u5730\u4e0a\uff0c\u53cc\u81c2\u540e\u653e\u6491\u5730\uff0c\u652f\u6491\u4e0a\u534a\u8eab\u3002\u624b\u6307\u8981\u6307\u5411\u524d\u65b9\u3002\u819d\u76d6\u5f2f\u66f2\uff0c\u53cc\u811a\u5e76\u62e2\u3002
\u6b65\u9aa4\uff1a
- \u62ac\u8d77\u81c0\u90e8\uff0c\u79bb\u5f00\u5730\u9762\uff0c\u4f38\u76f4\u624b\u81c2\u3002
- \u5f2f\u66f2\u8098\u90e8\uff0c\u81c0\u90e8\u5411\u4e0b\u3002
- \u4f38\u76f4\u624b\u81c2\uff0c\u56de\u5230\u4e4b\u524d\u7684\u4f4d\u7f6e\u3002
- \u91cd\u590d\u6b65\u9aa42\u548c\u6b65\u9aa43\u3002
\u6ce8\uff1a\u7ec3\u4e60\u96be\u5ea6\u53d6\u51b3\u4e8e\u81c0\u90e8\u6491\u8d77\u5f97\u6709\u591a\u9ad8\u3002
",
- "name": "\u4f0f\u5730\u633a\u8eab",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:54.234Z",
- "language": 24,
- "uuid": "3733dba4-ceab-4ed2-b163-bf0b385754b6",
- "exercise_base": 1000
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1776,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posisi awal:
Masuk ke posisi papan tinggi:tangan dan kaki Anda harus menyentuh tanah, punggung, lengan, dan kaki Anda harus lurus.Untuk mencapai posisi ini, Anda bisa berbaring tengkurap, meletakkan tangan menghadap ke bawah di samping kepala, dan mengangkat lengan ke atas hingga lurus.
Langkah:
- Pertahankan posisi awal selama seluruh durasi latihan.
",
- "name": "papan tinggi",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:54.769Z",
- "language": 23,
- "uuid": "cf16ba7a-2bc9-48e1-8a56-a4d2724414b1",
- "exercise_base": 1001
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1777,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Vysok\u00e9 prkno",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:54.713Z",
- "language": 9,
- "uuid": "fa3c8aa2-ee5a-4183-a622-bd9289a7e4cc",
- "exercise_base": 1001
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1778,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ausgangsposition:
Nehmen Sie die hohe Planke ein:Ihre H\u00e4nde und Zehen sollten den Boden ber\u00fchren, Ihr R\u00fccken, Ihre Arme und Beine sollten gerade sein.Um in diese Position zu gelangen, k\u00f6nnen Sie sich auf den Bauch legen, die H\u00e4nde mit dem Gesicht nach unten neben den Kopf legen und die Arme anheben, bis sie gerade sind.
Die Schritte:
- Behalten Sie die Ausgangsposition w\u00e4hrend der gesamten Dauer der \u00dcbung bei.
",
- "name": "Hohe Planke",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:54.559Z",
- "language": 1,
- "uuid": "340dcca4-1ee1-4594-a111-d4d926315a6b",
- "exercise_base": 1001
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1779,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Starting position:
Get into the high plank position:your hands and toes should be touching the ground, your back, arms and legs should be straight.To get to this position, you can lie down on your stomach, place your hands facing down next to your head, and lifting your arms up until they are straight.
Steps:
- Maintain the starting position for the entire duration of the exercise.
",
- "name": "High plank",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:54.440Z",
- "language": 2,
- "uuid": "b75c31cc-c872-46fc-8dc9-f09bc68cd728",
- "exercise_base": 1001
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1780,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Planche haute",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:54.606Z",
- "language": 12,
- "uuid": "85ea57eb-2a81-4ca4-8023-3e22799749c4",
- "exercise_base": 1001
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1781,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posizione di partenza:
Mettiti in posizione di plank alto:le mani e le dita dei piedi devono toccare terra, la schiena, le braccia e le gambe devono essere dritte.Per arrivare a questa posizione, puoi sdraiarti a pancia in gi\u00f9, mettere le mani rivolte verso il basso accanto alla testa e sollevare le braccia fino a quando sono dritte.
Passi:
- Mantenere la posizione di partenza per tutta la durata dell'esercizio.
",
- "name": "Asse alto",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:54.383Z",
- "language": 13,
- "uuid": "1e347cdd-fb6f-45af-a31e-983ce514da0c",
- "exercise_base": 1001
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1782,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Beginpositie:
Ga in de hoge plankpositie staan:je handen en tenen moeten de grond raken, je rug, armen en benen moeten recht zijn.Om in deze positie te komen, kun je op je buik gaan liggen, je handen naar beneden gericht naast je hoofd plaatsen, en je armen omhoog tillen tot ze recht zijn.
Stappen:
- Houd de uitgangspositie aan voor de gehele duur van de oefening.
",
- "name": "Hoge plank",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:54.497Z",
- "language": 6,
- "uuid": "9a1726a1-140a-4b68-bbd4-477b88de7454",
- "exercise_base": 1001
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1783,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posi\u00e7\u00e3o inicial:
Entre na posi\u00e7\u00e3o de prancha alta:as m\u00e3os e os dedos dos p\u00e9s devem tocar o ch\u00e3o, as costas, os bra\u00e7os e as pernas devem estar retos.Para chegar a essa posi\u00e7\u00e3o, voc\u00ea pode deitar de bru\u00e7os, colocar as m\u00e3os voltadas para baixo ao lado da cabe\u00e7a e levantar os bra\u00e7os at\u00e9 que estejam retos.
Passos:
- Mantenha a posi\u00e7\u00e3o inicial durante todo o exerc\u00edcio.
",
- "name": "Prancha alta",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:54.665Z",
- "language": 7,
- "uuid": "45371bd5-dfe2-4c88-a044-08c33176acef",
- "exercise_base": 1001
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1784,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:
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\u0392\u03ae\u03bc\u03b1\u03c4\u03b1:
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- "description": "Posisi awal:
Mulailah merangkak, lutut, jari kaki, dan tangan menyentuh tanah. Kedua jari kaki besar Anda harus bersentuhan.
Langkah:
- Gerakkan lutut Anda sehingga mereka sekitar selebar pinggul.
- Saat menghembuskan napas, gerakkan panggul ke belakang untuk duduk di atas tumit. Tangan Anda harus tetap menyentuh tanah.
- Rilekskan tubuh bagian atas Anda, turunkan dahi ke lantai dan biarkan tangan Anda bergerak maju secara alami.
- Tetap dalam pose ini.
Tips:
- Untuk meninggalkan pose, berjalan lengan Anda kembali di bawah bahu Anda dan memindahkan tubuh bagian atas Anda ke posisi duduk.
",
- "name": "Pose anak",
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- "name": "Pozice d\u00edt\u011bte",
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- "description": "Ausgangsposition:
Beginnen Sie auf allen Vieren, wobei Knie, Zehen und H\u00e4nde den Boden ber\u00fchren. Ihre beiden gro\u00dfen Zehen sollten sich ber\u00fchren.
Schritte:
- Bewegen Sie Ihre Knie so, dass sie etwa h\u00fcftbreit auseinander sind.
- Bewegen Sie beim Ausatmen Ihr Becken nach hinten, so dass Sie auf Ihren Fersen sitzen. Ihre H\u00e4nde sollten noch den Boden ber\u00fchren.
- Entspannen Sie Ihren Oberk\u00f6rper, indem Sie die Stirn auf den Boden senken und die H\u00e4nde ganz nat\u00fcrlich nach vorne bewegen.
- Bleiben Sie in dieser Haltung.
Tipps:
- Um die Haltung zu verlassen, f\u00fchren Sie die Arme wieder unter die Schultern und bringen Sie den Oberk\u00f6rper in eine sitzende Position.
",
- "name": "Kinderpose",
- "created": "2023-08-06T08:17:17.349Z",
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- "description": "Starting position:
Start on all fours, knees, toes, and hands touching the ground. Your two big toes should be touching.
Steps:
- Move your knees so that they're about hip-width apart.
- On an exhale, move your pelvis back to sit on your heels. Your hands should still be touching the ground.
- Relax your upper body, lowering your forehead to the floor and letting your hands move forward naturally.
- Stay in this pose.
Tips:
- To leave the pose, walk your arms back under your shoulders and move your upper body up into a seated position.
",
- "name": "Child's pose",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:55.133Z",
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- "description": "",
- "name": "Position de l'enfant",
- "created": "2023-08-06T08:17:17.349Z",
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- "description": "Posizione di partenza:
Iniziare a quattro zampe, con le ginocchia, le dita dei piedi e le mani che toccano terra. I tuoi due alluci dovrebbero toccarsi.
Passi:
- Spostare le ginocchia in modo che siano alla larghezza delle anche.
- Espirando, sposta il bacino indietro per sederti sui talloni. Le mani devono ancora toccare il suolo.
- Rilassate la parte superiore del corpo, abbassando la fronte verso il pavimento e lasciando che le mani si muovano in avanti in modo naturale.
- Rimanete in questa posa.
Suggerimenti:
- Per lasciare la posa, porta le braccia indietro sotto le spalle e sposta la parte superiore del corpo in una posizione seduta.
",
- "name": "Posa del bambino",
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- "description": "Beginpositie:
Begin op handen en voeten, knie\u00ebn, tenen en handen raken de grond. Je twee grote tenen moeten elkaar raken.
Stappen:
- Beweeg je knie\u00ebn zo dat ze op heupbreedte uit elkaar staan.
- Op een uitademing, beweeg je bekken naar achteren om op je hielen te zitten. Je handen moeten nog steeds de grond raken.
- Ontspan uw bovenlichaam, laat uw voorhoofd naar de grond zakken en laat uw handen op een natuurlijke manier naar voren bewegen.
- Blijf in deze houding.
Tips:
- Om de houding te verlaten, loop je armen terug onder je schouders en beweeg je bovenlichaam omhoog in een zittende positie.
",
- "name": "Kindhouding",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:55.265Z",
- "language": 6,
- "uuid": "f410867d-405e-4101-9937-96f3e910eb8d",
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- "pk": 1795,
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- "license_title": "",
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- "license_author_url": "",
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- "description": "Posi\u00e7\u00e3o inicial:
Comece de quatro, joelhos, dedos dos p\u00e9s e m\u00e3os tocando o ch\u00e3o. Seus dois ded\u00f5es dos p\u00e9s devem estar se tocando.
Passos:
- Mova os joelhos para que fiquem aproximadamente na largura do quadril.
- Ao expirar, mova a p\u00e9lvis para tr\u00e1s para se sentar sobre os calcanhares. Suas m\u00e3os ainda devem estar tocando o ch\u00e3o.
- Relaxe a parte superior do corpo, abaixando a testa at\u00e9 o ch\u00e3o e deixando as m\u00e3os avan\u00e7arem naturalmente.
- Permane\u00e7a nesta postura.
Dicas:
- Para sair da postura, passe os bra\u00e7os para tr\u00e1s sob os ombros e mova a parte superior do corpo para cima, para uma posi\u00e7\u00e3o sentada.
",
- "name": "Postura da crian\u00e7a (Balsana)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:55.513Z",
- "language": 7,
- "uuid": "f0a659e8-6559-4327-af09-2466d586ba65",
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- "description": "",
- "name": "Barnets position",
- "created": "2023-08-06T08:17:17.349Z",
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\u062e\u0637\u0648\u0627\u062a:
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- \u0627\u0628\u0642 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639.
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\u6b65\u9aa4\uff1a
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\u63d0\u793a\uff1a
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- "description": "Posisi awal:
Berdirilah selebar pinggul, dengan kettlebell Anda berpusat di antara pergelangan kaki Anda. Punggung Anda harus lurus, kepala menghadap ke depan.
Langkah:
- Engsel di pinggul dan sedikit tekuk lutut untuk meletakkan tangan Anda di pegangan kettlebell. Punggung Anda harus lurus saat anda melakukan gerakan.
- Pegang pegangan kettlebell, dengan tangan Anda mendorong ke arah yang berlawanan seolah-olah untuk menarik pegangan terpisah.
- Saat menyentuh perut dan glutes Anda, berdiri tegak.
- Engsel di pinggul lagi untuk membawa kettlebell kembali ke bawah, mirip dengan langkah 1.
- Ulangi dari Langkah 3.
Tips:
- Pastikan anda melakukan gerakan dengan benar, karena melakukan sebaliknya dapat menyebabkan cedera. Misalnya, jangan jongkok alih-alih berpikir di pinggul, jangan membulatkan punggung saat meraih kettlebell, dan jangan bersandar saat berdiri.
",
- "name": "Deadlift Kettlebell",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:55.899Z",
- "language": 23,
- "uuid": "401410ae-2abe-4c85-a0f0-704eb822cca1",
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- "pk": 1802,
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- "license_author_url": "",
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- "description": "Ausgangsposition:
Stellen Sie sich h\u00fcftbreit auseinander, die Kettlebell befindet sich in der Mitte zwischen Ihren Kn\u00f6cheln. Der R\u00fccken sollte gerade sein, der Kopf nach vorne zeigen.
Schritte:
- Beugen Sie sich in der H\u00fcfte und gehen Sie leicht in die Knie, um die H\u00e4nde auf die Kettlebell-Griffe zu legen. Der R\u00fccken sollte gerade sein, w\u00e4hrend Sie die Bewegung ausf\u00fchren.
- Greifen Sie die Kettlebell-Griffe und dr\u00fccken Sie mit den H\u00e4nden in entgegengesetzte Richtungen, als ob Sie die Griffe auseinanderziehen wollten.
- W\u00e4hrend Sie Ihre Bauch- und Ges\u00e4\u00dfmuskeln anspannen, richten Sie sich auf.
- Beugen Sie sich wieder in die H\u00fcfte, um die Kettlebell wieder nach unten zu bringen, \u00e4hnlich wie in Schritt 1.
- Wiederholen Sie den Vorgang ab Schritt 3.
Tipps:
- Achten Sie darauf, dass Sie die Bewegungen korrekt ausf\u00fchren, da dies sonst zu Verletzungen f\u00fchren kann. Gehen Sie z.B. nicht in die Hocke statt in die H\u00fcfte, machen Sie den R\u00fccken nicht rund, wenn Sie nach der Kettlebell greifen, und lehnen Sie sich beim Aufstehen nicht zur\u00fcck.
",
- "name": "Kettlebell Kreuzheben",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:56.122Z",
- "language": 1,
- "uuid": "b32a3521-672f-44a0-a9ce-c66b0b67de66",
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- "pk": 1803,
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- "license_title": "",
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- "license_author_url": "",
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- "description": "Starting position:
Stand hip-width apart, with your kettlebell centered between your ankles. Your back should be straight, your head facing forward.
Steps:
- Hinge at the hips and slightly bend at the knees to put your hands on the kettlebell handles. Your back should be straight as you perform the movement.
- Grab the kettlebell handles, with your hands pushing in opposite directions as if to pull the handle apart.
- While contacting your abs and glutes, stand straight up.
- Hinge at the hips again to bring the kettlebell back down, similarly to step 1.
- Repeat from step 3.
Tips:
- Be sure you're performing the movements correctly, as doing otherwise can lead to injury. For example, do not squat instead of hinging at the hips, do not round your back while reaching for the kettlebell, and do not lean back while standing up.
",
- "name": "Kettlebell deadlifts",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:56.176Z",
- "language": 2,
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- "license_author_url": "",
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- "description": "",
- "name": "Halt\u00e8res de kettlebell",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:55.953Z",
- "language": 12,
- "uuid": "cfea3086-f88e-402e-8c2a-7901fabd41a7",
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- "license_author_url": "",
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- "description": "Posizione di partenza:
Stare alla larghezza delle anche, con il kettlebell centrato tra le caviglie. La schiena deve essere dritta, la testa rivolta in avanti.
Passi:
- Inclinarsi sui fianchi e piegare leggermente le ginocchia per mettere le mani sulle maniglie del kettlebell. La schiena deve essere dritta mentre si esegue il movimento.
- Afferrare le maniglie del kettlebell, con le mani che spingono in direzioni opposte come se si volesse separare la maniglia.
- Mentre contattate gli addominali e i glutei, alzatevi in piedi.
- Inclinarsi di nuovo sui fianchi per riportare il kettlebell verso il basso, in modo simile al passo 1.
- Ripetere dal punto 3.
Suggerimenti:
- Assicuratevi di eseguire i movimenti correttamente, perch\u00e9 altrimenti potreste farvi male. Per esempio, non accovacciarsi invece di piegarsi sui fianchi, non arrotondare la schiena mentre si raggiunge il kettlebell, e non piegarsi all'indietro mentre ci si alza.
",
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- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:56.068Z",
- "language": 13,
- "uuid": "1c146ec4-c14e-4b9a-8e0d-f3e509222e7f",
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- "license": 2,
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- "license_derivative_source_url": "",
- "description": "Beginpositie:
Ga op heupbreedte uit elkaar staan, met je kettlebell gecentreerd tussen je enkels. Je rug moet recht zijn, je hoofd naar voren gericht.
Stappen:
- Scharnier bij de heupen en buig lichtjes bij de knie\u00ebn om je handen op de kettlebell handgrepen te plaatsen. Je rug moet recht zijn terwijl je de beweging uitvoert.
- Pak de kettlebell handgrepen vast, waarbij je handen in tegengestelde richtingen duwen alsof je de handgreep uit elkaar trekt.
- Terwijl u contact maakt met uw buikspieren en bilspieren, gaat u rechtop staan.
- Scharnier weer bij de heupen om de kettlebell weer naar beneden te brengen, op dezelfde manier als bij stap 1.
- Herhaal vanaf stap 3.
Tips:
- Zorg ervoor dat je de bewegingen correct uitvoert, want als je dat anders doet kan dat tot blessures leiden. Bijvoorbeeld, niet squatten in plaats van scharnieren bij de heupen, niet je rug rond maken terwijl je naar de kettlebell reikt, en niet achterover leunen terwijl je opstaat.
",
- "name": "Kettlebell Deadliften",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:56.007Z",
- "language": 6,
- "uuid": "bbd33c1f-0bc8-4e6e-99a6-c41cfac3faca",
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- "description": "Posi\u00e7\u00e3o inicial:
Fique em p\u00e9 na largura do quadril, com o kettlebell centralizado entre os tornozelos. Suas costas devem estar retas, sua cabe\u00e7a voltada para a frente.
Passos:
- Dobre os quadris e dobre levemente os joelhos para colocar as m\u00e3os nas al\u00e7as do kettlebell. Suas costas devem estar retas enquanto voc\u00ea executa o movimento.
- Agarre as al\u00e7as do kettlebell, com as m\u00e3os empurrando em dire\u00e7\u00f5es opostas, como se fosse separar a al\u00e7a.
- Enquanto faz contato com seus abdominais e gl\u00fateos, fique em p\u00e9.
- Dobre os quadris novamente para trazer o kettlebell de volta para baixo, semelhante ao passo 1.
- Repita a partir da etapa 3.
Dicas:
- Certifique-se de realizar os movimentos corretamente, pois fazer o contr\u00e1rio pode causar les\u00f5es. Por exemplo, n\u00e3o se agache em vez de dobrar os quadris, n\u00e3o arredonde as costas ao alcan\u00e7ar o kettlebell e n\u00e3o se incline para tr\u00e1s ao se levantar.
",
- "name": "Levantamento terra com Kettlebell",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:56.237Z",
- "language": 7,
- "uuid": "3f98c95f-4590-4a2b-8ccb-965048636f19",
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- "description": "\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:
\u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bf\u03c6\u03ce\u03bd, \u03bc\u03b5 \u03c4\u03bf \u03b4\u03c1\u03ac\u03bc\u03b9 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03ba\u03ad\u03bd\u03c4\u03c1\u03bf \u03b1\u03bd\u03ac\u03bc\u03b5\u03c3\u03b1 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b1\u03c3\u03c4\u03c1\u03b1\u03b3\u03ac\u03bb\u03bf\u03c5\u03c2. \u0397 \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03af\u03c3\u03b9\u03b1, \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2.
\u0392\u03ae\u03bc\u03b1\u03c4\u03b1:
- \u039a\u03ac\u03bc\u03c8\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03bb\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b9\u03c2 \u03bb\u03b1\u03b2\u03ad\u03c2 \u03c4\u03bf\u03c5 \u03b4\u03c1\u03b1\u03bc\u03b9\u03bf\u03cd. \u0397 \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ba\u03af\u03bd\u03b7\u03c3\u03b7.
- \u03a0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03bb\u03b1\u03b2\u03ad\u03c2 \u03c4\u03bf\u03c5 \u03b4\u03c1\u03b1\u03bc\u03b9\u03bf\u03cd, \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03b9\u03ad\u03b6\u03bf\u03c5\u03bd \u03c0\u03c1\u03bf\u03c2 \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03b5\u03c2 \u03ba\u03b1\u03c4\u03b5\u03c5\u03b8\u03cd\u03bd\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03bd \u03bd\u03b1 \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03ba\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03b1\u03b2\u03ae.
- \u039a\u03b1\u03b8\u03ce\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2, \u03c3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9.
- \u039a\u03ac\u03bc\u03c8\u03c4\u03b5 \u03be\u03b1\u03bd\u03ac \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b4\u03c1\u03ac\u03bc\u03b9 \u03be\u03b1\u03bd\u03ac \u03ba\u03ac\u03c4\u03c9, \u03cc\u03c0\u03c9\u03c2 \u03c3\u03c4\u03bf \u03b2\u03ae\u03bc\u03b1 1.
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b2\u03ae\u03bc\u03b1 3.
\u03a3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2:
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\u0642\u0641 \u0645\u062a\u0628\u0627\u0639\u062f\u064b\u0627 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643 \u060c \u0645\u0639 \u0648\u0636\u0639 \u0627\u0644\u062b\u0642\u0644 \u0641\u064a \u0627\u0644\u0645\u0646\u062a\u0635\u0641 \u0628\u064a\u0646 \u0643\u0627\u062d\u0644\u064a\u0643. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0631\u0623\u0633\u0643 \u0645\u062a\u062c\u0647\u064b\u0627 \u0644\u0644\u0623\u0645\u0627\u0645.
\u062e\u0637\u0648\u0627\u062a:
- \u0642\u0645 \u0628\u0645\u0641\u0635\u0644\u0629 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0646\u062d\u0646\u064a \u0642\u0644\u064a\u0644\u0627\u064b \u0639\u0646\u062f \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0644\u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0645\u0642\u0627\u0628\u0636 \u0627\u0644\u062b\u0642\u0644. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629.
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- \u0623\u062b\u0646\u0627\u0621 \u0645\u0644\u0627\u0645\u0633\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u060c \u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.
- \u0642\u0645 \u0628\u0645\u0641\u0635\u0644\u0629 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0644\u0625\u062e\u0631\u0627\u062c \u0627\u0644\u062c\u0631\u0633 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u060c \u0639\u0644\u0649 \u063a\u0631\u0627\u0631 \u0627\u0644\u062e\u0637\u0648\u0629 1.
- \u0643\u0631\u0631 \u0645\u0646 \u0627\u0644\u062e\u0637\u0648\u0629 3.
\u0646\u0635\u0627\u0626\u062d:
- \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u060c \u0644\u0623\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062e\u0644\u0627\u0641 \u0630\u0644\u0643 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0625\u0635\u0627\u0628\u0629. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644 \u060c \u0644\u0627 \u062a\u0642\u0645 \u0628\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u0648\u0642\u0641 \u0639\u0646\u062f \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u060c \u0648\u0644\u0627 \u062a\u0644\u0641 \u0638\u0647\u0631\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u062b\u0642\u0644 \u060c \u0648\u0644\u0627 \u062a\u0645\u064a\u0644 \u0644\u0644\u062e\u0644\u0641 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0648\u0642\u0648\u0641.
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\u6b65\u9aa4\uff1a
- \u80cc\u90e8\u4fdd\u6301\u5e73\u76f4\uff0c\u4ee5\u81c0\u90e8\u4e3a\u8f74\uff0c\u5fae\u5fae\u5f2f\u66f2\u819d\u76d6\uff0c\u624b\u653e\u5728\u58f6\u94c3\u628a\u624b\u4e0a\u3002
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Sitze oder stehe mit geradem R\u00fccken.
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Sit or stand with your back straight.
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Seduti o in piedi con la schiena dritta.
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Zit of sta met rechte rug.
Stappen:
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Sente-se ou fique de p\u00e9 com as costas retas.
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Duduk atau berdiri dengan punggung lurus.
Langkah:
- Gunakan jari-jari di dagu Anda untuk perlahan-lahan menyelipkan dagu Anda, gerakkan kepala anda ke belakang untuk menyelaraskannya dengan tulang belakang Anda.
- Tahan selama 5 detik.
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- "description": "Ausgangsposition:
Sitzen oder stehen Sie mit geradem R\u00fccken.
Schritte:
- Ziehen Sie mit den Fingern am Kinn langsam das Kinn nach innen und bewegen Sie den Kopf zur\u00fcck, um ihn mit der Wirbels\u00e4ule in Einklang zu bringen.
- Halten Sie die Position f\u00fcr 5 Sekunden.
- Gehen Sie zur\u00fcck in die normale Kopfposition und wiederholen Sie den Vorgang.
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Sit or stand with your back straight.
Steps:
- Use fingers on your chin to slowly tuck your chin in, moving your head back to align it with your spine.
- Hold for 5 seconds.
- Go back to normal head position and repeat.
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- "description": "Posizione di partenza:
Seduti o in piedi con la schiena dritta.
Passi:
- Usare le dita sul mento per infilare lentamente il mento, spostando la testa indietro per allinearla con la colonna vertebrale.
- Tenere per 5 secondi.
- Torna alla posizione normale della testa e ripeti.
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- "description": "Beginpositie:
Zit of sta met rechte rug.
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- Gebruik uw vingers op uw kin om uw kin langzaam in te trekken, beweeg uw hoofd naar achteren om het op \u00e9\u00e9n lijn te brengen met uw ruggengraat.
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- Ga terug naar de normale hoofdpositie en herhaal.
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Sente-se ou fique de p\u00e9 com as costas retas.
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- Segure por 5 segundos.
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- "license_title": "",
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- "description": "Posisi awal:
Duduk atau berdiri dengan punggung lurus dan bahu ke bawah.
Langkah:
- Duduk atau berdiri tegak, bahu turun.
- Putar kepala Anda ke samping sejauh mungkin. Berhenti ketika Anda menekan penghalang dan tahan selama 5 detik.
- Kembali ke posisi tengah dan ulangi, ganti sisi.
",
- "name": "Putar kepala",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:36.742Z",
- "language": 23,
- "uuid": "c85184b5-bdc7-4f0a-a55c-747cc51588b7",
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- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ausgangsposition:
Sitzen oder stehen Sie mit geradem R\u00fccken und Schultern nach unten.
Schritte:
- Setzen oder stellen Sie sich gerade hin, die Schultern sind gesenkt.
- Drehen Sie Ihren Kopf so weit wie m\u00f6glich zur Seite. Halten Sie an, wenn Sie auf ein Hindernis sto\u00dfen, und bleiben Sie 5 Sekunden lang stehen.
- Kehren Sie in die Mittelposition zur\u00fcck und wiederholen Sie den Vorgang, wobei Sie die Seite wechseln.
",
- "name": "Kopf drehen",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:36.697Z",
- "language": 1,
- "uuid": "3218dbc6-466d-4e5e-856c-2dcf4d101879",
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- "pk": 1847,
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- "description": "Starting position:
Sit or stand with your back straight and shoulders down.
Steps:
- Sit or stand up straight, shoulders dropped.
- Turn your head to the side as far as possible. Stop when you hit a barrier and hold for 5 seconds.
- Return to center position and repeat, changing sides.
",
- "name": "Head turns",
- "created": "2023-08-06T08:17:17.349Z",
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- "description": "Position de d\u00e9part :
Asseyez-vous ou tenez-vous debout, le dos droit et les \u00e9paules basses.
\u00c9tapes :
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- Tournez la t\u00eate vers la gauche aussi loin que possible. Arr\u00eatez-vous lorsque vous rencontrez un obstacle et maintenez cette position pendant 5 secondes.
- Revenez \u00e0 la position centrale.
- R\u00e9p\u00e9tez en changeant de c\u00f4t\u00e9.
",
- "name": "Tour de t\u00eate",
- "created": "2023-08-06T08:17:17.349Z",
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- "description": "Posizione di partenza:
Seduti o in piedi con la schiena dritta e le spalle abbassate.
Passi:
- Sedersi o stare in piedi con la schiena dritta e le spalle abbassate.
- Gira la testa di lato il pi\u00f9 possibile. Fermati quando colpisci una barriera e tieni premuto per 5 secondi.
- Ritorna in posizione centrale e ripeti, cambiando lato.
",
- "name": "La testa gira",
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- "description": "Beginpositie:
Zit of sta met je rug recht en schouders naar beneden.
Stappen:
- Zit of sta rechtop, schouders omlaag.
- Draai uw hoofd zo ver mogelijk opzij. Stop wanneer je een barri\u00e8re raakt en houd 5 seconden vast.
- Keer terug naar de middenpositie en herhaal, waarbij u van kant wisselt.
",
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- "created": "2023-08-06T08:17:17.349Z",
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Sente-se ou fique em p\u00e9 com as costas retas e com os ombros para baixo.
Passos:
- Sente-se ou levante-se ereto, ombros ca\u00eddos.
- Vire a cabe\u00e7a para o lado o m\u00e1ximo poss\u00edvel. Pare quando voc\u00ea atingir um limite e segure por 5 segundos.
- Retorne \u00e0 posi\u00e7\u00e3o central e repita, mudando de lado.
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- "name": "\u05e1\u05d9\u05d1\u05d5\u05d1 \u05d4\u05e8\u05d0\u05e9",
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- "description": "\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:
\u0627\u062c\u0644\u0633 \u0623\u0648 \u0642\u0641 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u0648\u0643\u062a\u0641\u064a\u0643 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644.
\u062e\u0637\u0648\u0627\u062a:
- \u0627\u062c\u0644\u0633 \u0623\u0648 \u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u060c \u0645\u0639 \u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.
- \u0623\u062f\u0631 \u0631\u0623\u0633\u0643 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0625\u0644\u0649 \u0623\u0642\u0635\u0649 \u062d\u062f \u0645\u0645\u0643\u0646. \u062a\u0648\u0642\u0641 \u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0637\u062f\u0645 \u0628\u062d\u0627\u062c\u0632 \u0648\u062a\u062b\u0628\u062a.
- \u0639\u062f \u0625\u0644\u0649 \u0627\u0644\u0645\u0631\u0643\u0632 \u0648\u0643\u0631\u0631 \u0627\u0644\u0623\u0645\u0631 \u0645\u0639 \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u062c\u0648\u0627\u0646\u0628.
",
- "name": "\u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u0631\u0623\u0633",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:36.888Z",
- "language": 17,
- "uuid": "96893905-de2c-4ec0-ba58-c3acf0cc4f3b",
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- {
- "model": "exercises.exercise",
- "pk": 1856,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u5750\u4f4d\u6216\u7ad9\u4f4d\uff0c\u80cc\u90e8\u633a\u76f4\uff0c\u80a9\u90e8\u5411\u4e0b\u3002
\u6b65\u9aa4\uff1a
- \u5750\u76f4\uff08\u7ad9\u76f4\uff09\uff0c\u653e\u677e\u80a9\u90e8\u3002
- \u5c3d\u53ef\u80fd\u5730\u628a\u5934\u8f6c\u5411\u4e00\u4fa7\uff0c\u5728\u60a8\u611f\u5230\u963b\u788d\u65f6\u505c\u4e0b\u6765\uff0c\u4fdd\u63015\u79d2\u949f\u3002
- \u56de\u5230\u4e2d\u95f4\u4f4d\u7f6e\uff0c\u6362\u8fb9\uff0c\u91cd\u590d\u3002
",
- "name": "\u8f6c\u5934",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:36.911Z",
- "language": 24,
- "uuid": "cef80251-e831-4147-8cae-69d49b5e5da3",
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- "pk": 1857,
- "fields": {
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- "license_title": "",
- "license_object_url": "",
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- "license_author_url": "",
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- "description": "Posisi awal:
Duduk atau berdiri dengan punggung lurus.
Langkah:
- Miringkan kepala anda ke samping dan tahan selama 8 detik untuk meregangkan sisi leher Anda.
- Dengan tangan yang lebih dekat di atas kepala Anda, tarik perlahan untuk meregangkan lebih jauh. Tahan selama 8 detik.
- Putar dagu ke bahu. Tahan selama 8 detik.
- Lepaskan dan kembali ke posisi awal.
",
- "name": "Peregangan leher kiri",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:37.045Z",
- "language": 23,
- "uuid": "5d278e18-d9d2-4f02-bb21-dc802ae7cdaf",
- "exercise_base": 1008
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- "model": "exercises.exercise",
- "pk": 1858,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Prota\u017een\u00ed lev\u00e9 strany krku",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:37.063Z",
- "language": 9,
- "uuid": "df42ab67-5639-4ee9-91bf-0f80ffbc267d",
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- "pk": 1859,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
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- "description": "Ausgangsposition:
Sitzen oder stehen Sie mit geradem R\u00fccken.
Schritte:
- Neigen Sie den Kopf zur Seite.
- Nehmen Sie die Hand, die n\u00e4her am Kopf ist, und fassen Sie damit Ihren Kopf von der anderen Seite.
- Dr\u00fccken Sie mit der Hand gegen den Kopf und mit dem Kopf gegen die Hand, damit sich die Kr\u00e4fte ausgleichen und der Kopf ruhig bleibt.
- Halten Sie diese Spannung bis zum Ende der \u00dcbung aufrecht.
",
- "name": "Linke Nackendehnung",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:36.995Z",
- "language": 1,
- "uuid": "b6487400-870c-48b0-82cf-89958bb19142",
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- }
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- {
- "model": "exercises.exercise",
- "pk": 1860,
- "fields": {
- "license": 2,
- "license_title": "",
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- "license_author_url": "",
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- "description": "Starting position:
Sit or stand with your back straight.
Steps:
- Tilt your head to the side.
- Take the hand closer to your head and use it to grab your head from the other side.
- Push with your hand against your head and with your head against your hand so that the forces balance out and your head stays still.
- Maintain this tension until the end of the exercise.
",
- "name": "Left neck stretch",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:36.970Z",
- "language": 2,
- "uuid": "d7c0b145-6322-4a7f-b738-a63236911da4",
- "exercise_base": 1008
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- },
- {
- "model": "exercises.exercise",
- "pk": 1861,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "\u00c9tirement du cou \u00e0 gauche",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:37.102Z",
- "language": 12,
- "uuid": "92d95fe1-87af-45fe-8f99-7df8bd1137f3",
- "exercise_base": 1008
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- },
- {
- "model": "exercises.exercise",
- "pk": 1862,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posizione di partenza:
Seduti o in piedi con la schiena dritta.
Passi:
- Inclinare la testa di lato e tenerla per 8 secondi per allungare il lato del collo.
- Con la mano pi\u00f9 vicina sopra la testa, tirare delicatamente per allungare ulteriormente. Tenere per 8 secondi.
- Girare il mento verso la spalla. Tenere per 8 secondi.
- Rilasciare e tornare alla posizione di partenza.
",
- "name": "Stiramento del collo sinistro",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:37.082Z",
- "language": 13,
- "uuid": "419e012d-985f-4000-9e87-e6d0dafaca94",
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- {
- "model": "exercises.exercise",
- "pk": 1863,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
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- "description": "Beginpositie:
Zit of sta met rechte rug.
Stappen:
- Kantel uw hoofd naar de zijkant en houd 8 seconden vast om de zijkant van uw nek te strekken.
- Trek met de dichtstbijzijnde hand boven op uw hoofd zachtjes om verder te strekken. Houd 8 seconden vast.
- Draai uw kin naar uw schouder. Houd 8 seconden vast.
- Laat los en keer terug naar de beginpositie.
",
- "name": "Linker nekrekking",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:37.024Z",
- "language": 6,
- "uuid": "e928def8-9a4d-4f33-b756-384e61ca4bd4",
- "exercise_base": 1008
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- {
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- "pk": 1864,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posi\u00e7\u00e3o inicial:
Sente-se ou fique em p\u00e9 com as costas retas.
Passos:
- Incline a cabe\u00e7a para o lado e segure por 8 segundos para alongar a lateral do pesco\u00e7o.
- Com a m\u00e3o mais pr\u00f3xima no topo da cabe\u00e7a, puxe suavemente para alongar ainda mais. Segure por 8 segundos.
- Vire o queixo para o ombro. Segure por 8 segundos.
- Solte e retorne \u00e0 posi\u00e7\u00e3o inicial.
",
- "name": "Alongamento de pesco\u00e7o para esquerda",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:36.947Z",
- "language": 7,
- "uuid": "2c26616f-38bb-4cb4-a730-81017c374c50",
- "exercise_base": 1008
- }
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Duduk atau berdiri dengan punggung lurus.
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- Dengan tangan yang lebih dekat di atas kepala Anda, tarik perlahan untuk meregangkan lebih jauh. Tahan selama 8 detik.
- Putar dagu ke bahu. Tahan selama 8 detik.
- Lepaskan dan kembali ke posisi awal.
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Sitzen oder stehen Sie mit geradem R\u00fccken.
Schritte:
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- Nehmen Sie die Hand, die n\u00e4her am Kopf ist, und fassen Sie damit Ihren Kopf von der anderen Seite.
- Dr\u00fccken Sie mit der Hand gegen den Kopf und mit dem Kopf gegen die Hand, damit sich die Kr\u00e4fte ausgleichen und der Kopf ruhig bleibt.
- Halten Sie diese Spannung bis zum Ende der \u00dcbung aufrecht.
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Sit or stand with your back straight.
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Seduti o in piedi con la schiena dritta.
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- Con la mano pi\u00f9 vicina sopra la testa, tirare delicatamente per allungare ulteriormente. Tenere per 8 secondi.
- Girare il mento verso la spalla. Tenere per 8 secondi.
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Zit of sta met rechte rug.
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- Trek met de dichtstbijzijnde hand boven op uw hoofd zachtjes om verder te strekken. Houd 8 seconden vast.
- Draai uw kin naar uw schouder. Houd 8 seconden vast.
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- Vire o queixo para o ombro. Segure por 8 segundos.
- Solte e retorne \u00e0 posi\u00e7\u00e3o inicial.
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- "description": "Posisi awal:
Duduk tegak di kursi atau bantal yang kokoh.
Langkah:
- Tarik napas dan miringkan kepala ke depan, dagu ke dada, letakkan tangan di belakang kepala.
- Gunakan tangan Anda untuk menarik kepala Anda ke bawah dengan sangat ringan. Tahan selama 5 detik.
- Tarik bahu ke belakang dan ke bawah menggunakan otot-otot di punggung Anda. Ini harus meningkatkan peregangan leher. Tahan selama 5 detik.
- Sekarang dengan lembut dorong kepala Anda kembali ke atas, sambil juga menariknya ke bawah dengan tangan Anda. Seimbangkan kedua kekuatan agar kepala Anda tidak bergerak. Tahan setidaknya selama 5 detik.
- Bawa jari-jari Anda ke dahi Anda dan gunakan untuk menggerakkan kepala Anda kembali ke posisi semula dengan lembut.
",
- "name": "Peregangan leher belakang",
- "created": "2023-08-06T08:17:17.349Z",
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- "description": "",
- "name": "Prota\u017een\u00ed zadn\u00ed strany krku",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:37.779Z",
- "language": 9,
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- "description": "Ausgangsposition:
Setzen Sie sich aufrecht auf einen Stuhl oder ein festes Kissen.
Schritte:
- Atmen Sie aus und neigen Sie den Kopf nach vorne, das Kinn zur Brust, und legen Sie die H\u00e4nde hinter den Kopf.
- Ziehen Sie den Kopf mit den H\u00e4nden leicht nach unten und dr\u00fccken Sie mit dem Kopf gegen die H\u00e4nde, um die Kraft auszugleichen.
- Halten Sie die Position eine Weile.
- Entspanne deine Arme und deinen Kopf und \u00f6ffne deine Schultern ein wenig.
- Wiederhole dies von Schritt 2 an.
",
- "name": "Nackendehnung",
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- "language": 1,
- "uuid": "3c709b42-6a60-49e6-8250-008740f1f7bf",
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- "description": "Starting position:
Sit upright on a chair or a firm pillow.
Steps:
- Breathe out and tilt your head forward, chin to chest, putting hands behind your head.
- Use your hands to pull your head down lightly and press against your hands with your head to balance out the force.
- Hold for a bit.
- Relax your arms and head, opening up a bit with your shoulders.
- Keep repeating this from step 2 onward.
",
- "name": "Back neck stretch",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:37.555Z",
- "language": 2,
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- "license_author_url": "",
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- "description": "",
- "name": "Flexion du cou",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:37.598Z",
- "language": 12,
- "uuid": "66161385-21f3-47ec-9e2c-a9f6455688e9",
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- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Istezanje stra\u017enjeg vrata",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:37.641Z",
- "language": 22,
- "uuid": "df48435c-4479-485b-abcc-880747b5db31",
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- {
- "model": "exercises.exercise",
- "pk": 1887,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
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- "license_author_url": "",
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- "description": "Posizione di partenza:
Sedersi in posizione eretta su una sedia o un cuscino solido.
Passi:
- Espirare e inclinare la testa in avanti, mento al petto, mettendo le mani dietro la testa.
- Usa le mani per tirare la testa verso il basso molto leggermente. Tenere per 5 secondi.
- Tira le spalle indietro e in basso usando i muscoli della schiena. Questo dovrebbe aumentare l'allungamento del collo. Tenere per 5 secondi.
- Ora spingi delicatamente la testa verso l'alto, mentre la tiri verso il basso con le mani. Bilanciare entrambe le forze in modo che la testa non si muova. Tenere per almeno 5 secondi.
- Porta le dita alla fronte e usale per spostare delicatamente la testa nella posizione originale.
",
- "name": "Stiramento della nuca",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:37.820Z",
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- "license_title": "",
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- "description": "Beginpositie:
Zit rechtop op een stoel of een stevig kussen.
Stappen:
- Adem uit en kantel uw hoofd naar voren, kin naar de borst, waarbij u de handen achter uw hoofd plaatst.
- Gebruik uw handen om uw hoofd heel licht naar beneden te trekken. Houd 5 seconden vast.
- Trek de schouders naar achteren en naar beneden met behulp van de spieren in uw rug. Dit zou de nek meer moeten strekken. Houd 5 seconden vast.
- Duw nu zachtjes uw hoofd terug omhoog, terwijl u het ook naar beneden trekt met uw handen. Balanceer beide krachten zodat uw hoofd niet beweegt. Houd dit minstens 5 seconden vast.
- Breng uw vingers naar uw voorhoofd en gebruik ze om uw hoofd zachtjes terug in de oorspronkelijke positie te brengen.
",
- "name": "Achternek rekken",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:37.458Z",
- "language": 6,
- "uuid": "6cff873b-59a1-4a1c-a2f6-107e6927f208",
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- "pk": 1889,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posi\u00e7\u00e3o inicial:
Sente-se ereto em uma cadeira ou em um travesseiro firme.
Passos:
- Expire e incline a cabe\u00e7a para frente, queixo no peito, colocando as m\u00e3os atr\u00e1s da cabe\u00e7a.
- Use as m\u00e3os para puxar a cabe\u00e7a levemente para baixo. Segure por 5 segundos.
- Puxe os ombros para tr\u00e1s e para baixo usando os m\u00fasculos das costas. Isso deve aumentar o alongamento do pesco\u00e7o. Segure por 5 segundos.
- Agora empurre suavemente a cabe\u00e7a para cima, enquanto tamb\u00e9m a puxa para baixo com as m\u00e3os. Equilibre as duas for\u00e7as para que sua cabe\u00e7a n\u00e3o se mova. Segure por pelo menos 5 segundos.
- Leve os dedos \u00e0 testa e use-os para mover suavemente a cabe\u00e7a de volta \u00e0 posi\u00e7\u00e3o original.
",
- "name": "Alongamento de pesco\u00e7o",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:37.506Z",
- "language": 7,
- "uuid": "4246b09d-8b5e-411f-a152-5a4345a450fe",
- "exercise_base": 1010
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\u039a\u03b1\u03b8\u03af\u03c3\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ba\u03b1\u03c1\u03ad\u03ba\u03bb\u03b1 \u03ae \u03ad\u03bd\u03b1 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc \u03bc\u03b1\u03be\u03b9\u03bb\u03ac\u03c1\u03b9.
\u0392\u03ae\u03bc\u03b1\u03c4\u03b1:
- \u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b3\u03b5\u03af\u03c1\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2, \u03c4\u03bf \u03c0\u03b7\u03b3\u03bf\u03cd\u03bd\u03b9 \u03c3\u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2, \u03b2\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c0\u03af\u03c3\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9.
- \u03a7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03c1\u03b1\u03b2\u03ae\u03be\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03c0\u03bf\u03bb\u03cd \u03b5\u03bb\u03b1\u03c6\u03c1\u03ac. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b3\u03b9\u03b1 5 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1.
- \u03a4\u03c1\u03b1\u03b2\u03ae\u03be\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c0\u03af\u03c3\u03c9 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03c4\u03c9 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2. \u0391\u03c5\u03c4\u03cc \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03b9 \u03c4\u03bf \u03c4\u03ad\u03bd\u03c4\u03c9\u03bc\u03b1 \u03c4\u03bf\u03c5 \u03bb\u03b1\u03b9\u03bc\u03bf\u03cd. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b3\u03b9\u03b1 5 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1.
- \u03a4\u03ce\u03c1\u03b1 \u03c3\u03c0\u03c1\u03ce\u03be\u03c4\u03b5 \u03b1\u03c0\u03b1\u03bb\u03ac \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9, \u03b5\u03bd\u03ce \u03c4\u03bf \u03c4\u03c1\u03b1\u03b2\u03ac\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2. \u0399\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03ae\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03b4\u03cd\u03bf \u03b4\u03c5\u03bd\u03ac\u03bc\u03b5\u03b9\u03c2 \u03ad\u03c4\u03c3\u03b9 \u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03ba\u03b9\u03bd\u03b5\u03af\u03c4\u03b1\u03b9. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd 5 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1.
- \u03a6\u03ad\u03c1\u03c4\u03b5 \u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03ac \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03bc\u03ad\u03c4\u03c9\u03c0\u03cc \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03bc\u03b5\u03c4\u03b1\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c0\u03b1\u03bb\u03ac \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b1\u03c2 \u03c0\u03af\u03c3\u03c9 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03c4\u03bf\u03c5 \u03b8\u03ad\u03c3\u03b7.
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\u0627\u062c\u0644\u0633 \u0645\u0646\u062a\u0635\u0628\u064b\u0627 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a \u0623\u0648 \u0648\u0633\u0627\u062f\u0629 \u062b\u0627\u0628\u062a\u0629.
\u062e\u0637\u0648\u0627\u062a:
- \u0623\u062e\u0631\u062c \u0627\u0644\u0632\u0641\u064a\u0631 \u0648\u0642\u0645 \u0628\u0625\u0645\u0627\u0644\u0629 \u0631\u0623\u0633\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u060c \u0648\u0627\u0644\u0630\u0642\u0646 \u0625\u0644\u0649 \u0627\u0644\u0635\u062f\u0631 \u060c \u0648\u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643.
- \u0627\u0633\u062a\u062e\u062f\u0645 \u064a\u062f\u064a\u0643 \u0644\u0633\u062d\u0628 \u0631\u0623\u0633\u0643 \u0644\u0623\u0633\u0641\u0644 \u0628\u062e\u0641\u0629 \u0634\u062f\u064a\u062f\u0629. \u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646.
- \u0627\u0633\u062d\u0628 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u0644\u0623\u0633\u0641\u0644 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0639\u0636\u0644\u0627\u062a \u0638\u0647\u0631\u0643. \u0647\u0630\u0627 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0632\u064a\u062f \u0645\u0646 \u0634\u062f \u0627\u0644\u0631\u0642\u0628\u0629. \u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646.
- \u0627\u0644\u0622\u0646 \u0627\u062f\u0641\u0639 \u0631\u0623\u0633\u0643 \u0628\u0644\u0637\u0641 \u0644\u0644\u062e\u0644\u0641 \u060c \u0628\u064a\u0646\u0645\u0627 \u0627\u0633\u062d\u0628\u0647 \u0644\u0623\u0633\u0641\u0644 \u0628\u064a\u062f\u064a\u0643. \u0648\u0627\u0632\u0646 \u0628\u064a\u0646 \u0627\u0644\u0642\u0648\u062a\u064a\u0646 \u0628\u062d\u064a\u062b \u0644\u0627 \u064a\u062a\u062d\u0631\u0643 \u0631\u0623\u0633\u0643. \u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.
- \u0627\u062c\u0644\u0628 \u0623\u0635\u0627\u0628\u0639\u0643 \u0625\u0644\u0649 \u062c\u0628\u0647\u062a\u0643 \u0648\u0627\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0644\u062a\u062d\u0631\u064a\u0643 \u0631\u0623\u0633\u0643 \u0628\u0631\u0641\u0642 \u0625\u0644\u0649 \u0627\u0644\u0645\u0648\u0636\u0639 \u0627\u0644\u0623\u0635\u0644\u064a.
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- "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u5750\u5728\u6905\u5b50\u6216\u575a\u56fa\u7684\u6795\u5934\u4e0a\u3002
\u6b65\u9aa4\uff1a
- \u547c\u6c14\uff0c\u5934\u5411\u524d\u503e\u659c\uff0c\u4e0b\u5df4\u9760\u80f8\uff0c\u53cc\u624b\u653e\u5728\u8111\u540e\u3002
- \u7528\u624b\u5c06\u5934\u8f7b\u8f7b\u62c9\u4e0b\uff0c\u7528\u5934\u9876\u4f4f\u53cc\u624b\u4ee5\u5e73\u8861\u7528\u529b\u3002
- \u575a\u6301\u4e00\u4f1a\u513f\u3002
- \u653e\u677e\u624b\u81c2\u548c\u5934\u90e8\uff0c\u80a9\u8180\u7a0d\u5fae\u5f20\u5f00\u3002
- \u4ece\u7b2c 2 \u6b65\u5f00\u59cb\u91cd\u590d\u6b64\u64cd\u4f5c\u3002
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- "license_title": "",
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- "description": "Posisi awal:
Duduk atau berdiri dengan punggung lurus.
Langkah:
- Buka mulut lebar-lebar.
- Perlahan miringkan kepala ke belakang dengan mulut terbuka. Jika Anda merasa perlu untuk dukungan, bertepuk tangan di belakang kepala.
- Sangat perlahan tutup dan Buka mulut Anda.
- Pada akhirnya, perlahan kembali ke posisi awal dan tutup mulut.
",
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- "created": "2023-08-06T08:17:17.349Z",
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- "license_title": "",
- "license_object_url": "",
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- "license_author_url": "",
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- "description": "V\u00fdchoz\u00ed poloha:
Postavte se nebo si sedn\u011bte s narovnan\u00fdmi z\u00e1dy.
Kroky:
- Otev\u0159ete \u00fasta do O.
- Pomalu zaklo\u0148te hlavu s \u00fasty otev\u0159en\u00fdmi. Pokud pot\u0159ebujete hlavu podpo\u0159it, sepn\u011bte za n\u00ed ruce.
- Velmi pomalu zav\u00edrejte a otev\u00edrejte \u00fasta.
- Nakonec se vra\u0165te do v\u00fdchoz\u00ed polohy a \u00fasta zav\u0159ete.
",
- "name": "Prota\u017een\u00ed p\u0159edn\u00ed strany krku",
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- "last_update": "2023-12-26T16:47:38.868Z",
- "language": 9,
- "uuid": "f5f1b971-b445-48f6-a0d5-db6ccd413c84",
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- "license_title": "",
- "license_object_url": "",
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- "license_author_url": "",
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- "description": "Ausgangsposition:
Sitzen oder stehen Sie mit geradem R\u00fccken.
Schritte:
- \u00d6ffnen Sie den Mund weit.
- Neigen Sie den Kopf bei ge\u00f6ffnetem Mund langsam nach hinten. Wenn Sie das Gef\u00fchl haben, dass Sie Unterst\u00fctzung brauchen, verschr\u00e4nken Sie Ihre H\u00e4nde hinter dem Kopf.
- Schlie\u00dfen und \u00f6ffnen Sie den Mund ganz langsam.
- Am Ende kehren Sie langsam in die Ausgangsposition zur\u00fcck und schlie\u00dfen den Mund.
",
- "name": "Nackenst\u00fctze vorne",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:38.815Z",
- "language": 1,
- "uuid": "e4b24c40-e335-4cb2-9bb0-521df4d41cf1",
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- "license_title": "",
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- "license_author_url": "",
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- "description": "Starting position:
Sit or stand with your back straight.
Steps:
- Open mouth wide.
- Slowly tilt head back with mouth opened. If you feel the need for support, clasp your hands behind your head.
- Very slowly close and open your mouth.
- At the end, slowly return to starting position and close mouth.
",
- "name": "Front neck stretch",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:38.755Z",
- "language": 2,
- "uuid": "ba18aec7-8e0b-44f7-b086-93f97845d168",
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- "fields": {
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- "license_title": "",
- "license_object_url": "",
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- "license_author_url": "",
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- "description": "",
- "name": "\u00c9tirement du cou en avant",
- "created": "2023-08-06T08:17:17.349Z",
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- "license_title": "",
- "license_object_url": "",
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- "license_author_url": "",
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- "description": "",
- "name": "Istezanje vrata prema naprijed",
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- "language": 22,
- "uuid": "79946007-c0c3-4f30-baf2-c5dd060b8932",
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- "license_title": "",
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- "description": "Posizione di partenza:
Seduti o in piedi con la schiena dritta.
Passi:
- Aprire bene la bocca.
- Inclinare lentamente la testa all'indietro con la bocca aperta. Se senti il bisogno di un sostegno, stringi le mani dietro la testa.
- Chiudere e aprire molto lentamente la bocca.
- Alla fine, torna lentamente alla posizione di partenza e chiudi la bocca.
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- "name": "Collo anteriore allungato",
- "created": "2023-08-06T08:17:17.349Z",
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- "language": 13,
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- "license_title": "",
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- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Beginpositie:
Zit of sta met rechte rug.
Stappen:
- Mond wijd open.
- Kantel het hoofd langzaam naar achteren met de mond open. Als u behoefte heeft aan steun, klem dan uw handen achter uw hoofd.
- Sluit en open heel langzaam uw mond.
- Aan het einde keert u langzaam terug naar de beginpositie en sluit u de mond.
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- "name": "Voor nekrekking",
- "created": "2023-08-06T08:17:17.349Z",
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- "pk": 1901,
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- "description": "Posi\u00e7\u00e3o inicial:
Sente-se ou fique em p\u00e9 com as costas retas.
Passos:
- Abra bem a boca.
- Incline lentamente a cabe\u00e7a para tr\u00e1s com a boca aberta. Se sentir necessidade de apoio, junte as m\u00e3os atr\u00e1s da cabe\u00e7a.
- Feche e abra a boca muito lentamente.
- Ao final, retorne lentamente \u00e0 posi\u00e7\u00e3o inicial e feche a boca.
",
- "name": "Alongamento frontal do pesco\u00e7o",
- "created": "2023-08-06T08:17:17.349Z",
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- "language": 7,
- "uuid": "5c12b80b-ecdb-4170-ab59-22151346af83",
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\u0392\u03ae\u03bc\u03b1\u03c4\u03b1:
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- \u03a3\u03c4\u03bf \u03c4\u03ad\u03bb\u03bf\u03c2, \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03b1\u03c1\u03b3\u03ac \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03ba\u03bb\u03b5\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c3\u03c4\u03cc\u03bc\u03b1.
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- "name": "\u05de\u05ea\u05d9\u05d7\u05ea \u05d4\u05e6\u05d5\u05d5\u05d0\u05e8 \u05de\u05dc\u05e4\u05e0\u05d9\u05dd",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:38.975Z",
- "language": 21,
- "uuid": "287e2403-82e4-4422-b83c-7d91301fcdf5",
- "exercise_base": 1011
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- {
- "model": "exercises.exercise",
- "pk": 1904,
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- "license": 2,
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- "description": "\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:
\u0627\u062c\u0644\u0633 \u0623\u0648 \u0642\u0641 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627.
\u0627\u0644\u062e\u0637\u0648\u0627\u062a:
- \u0641\u062a\u062d \u0627\u0644\u0641\u0645 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0648\u0627\u0633\u0639.
- \u0625\u0645\u0627\u0644\u0629 \u0627\u0644\u0631\u0623\u0633 \u0628\u0628\u0637\u0621 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0645\u0639 \u0641\u062a\u062d \u0627\u0644\u0641\u0645. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u062f\u0639\u0645\u060c \u0634\u0628\u0643 \u064a\u062f\u064a\u0643 \u0648\u0631\u0627\u0621 \u0631\u0623\u0633\u0643.
- \u0625\u063a\u0644\u0627\u0642 \u0628\u0628\u0637\u0621 \u0634\u062f\u064a\u062f \u0648\u0641\u062a\u062d \u0641\u0645\u0643.
- \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629\u060c \u0648\u0627\u0644\u0639\u0648\u062f\u0629 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0645\u0648\u0642\u0641 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0625\u063a\u0644\u0627\u0642 \u0627\u0644\u0641\u0645.
",
- "name": "\u062a\u0645\u062a\u062f \u0627\u0644\u0631\u0642\u0628\u0629 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:39.008Z",
- "language": 17,
- "uuid": "16d4b862-9866-4727-96cb-b7eebedb923a",
- "exercise_base": 1011
- }
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- {
- "model": "exercises.exercise",
- "pk": 1905,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u8d77\u59cb\u4f4d\u7f6e\uff1a\u5750\u4f4d\u6216\u7ad9\u4f4d\uff0c\u80cc\u90e8\u633a\u76f4\u3002
\u6b65\u9aa4\uff1a
- \u5f20\u5927\u5634\u5df4\u3002
- \u4fdd\u6301\u5634\u5f20\u5f00\uff0c\u6162\u6162\u4ef0\u5934\u3002\u53ef\u4ee5\u5c06\u53cc\u624b\u653e\u5728\u8111\u540e\u652f\u6491\u5934\u90e8\u3002
- \u6162\u6162\u5730\u5408\u4e0a\u5634\u518d\u5f20\u5f00\u3002
- \u6700\u540e\uff0c\u6162\u6162\u56de\u5230\u8d77\u59cb\u4f4d\u7f6e\uff0c\u5408\u4e0a\u5634\u90e8\u3002
",
- "name": "\u524d\u9888\u90e8\u62c9\u4f38",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:39.037Z",
- "language": 24,
- "uuid": "dcc1b122-cb3e-4f9c-a51f-9a4f9c242c95",
- "exercise_base": 1011
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1906,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ausgangsposition:
Beginnen Sie im Stehen mit Kurzhanteln in jeder Hand, mit geradem R\u00fccken und h\u00fcftbreit auseinander stehenden F\u00fc\u00dfen. Die Arme sind entspannt und zeigen nach unten. Die Knie sollten leicht gebeugt, die Bauchmuskeln angespannt und die Schultern nach unten gerichtet sein.
Die Schritte:
- Beugen Sie einen Arm am Ellenbogen und f\u00fchren Sie die Hantel bis zur Schulter. Ihr Oberarm sollte w\u00e4hrend dieser Bewegung unbeweglich bleiben.
- Bringen Sie die Hantel wieder nach unten, bis sich Ihr Arm in seiner urspr\u00fcnglichen, entspannten Position befindet.
- Wiederholen Sie die \u00dcbung mit dem anderen Arm.
",
- "name": "Abwechselnde Bizepscurls",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:38.041Z",
- "language": 1,
- "uuid": "afd72ed7-5ca8-47a8-ae8f-5f24679b995c",
- "exercise_base": 1012
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1907,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Starting position:
Start standing up with dumbbells in each hand, your back straight and feet hip-width apart. Your arms should be relaxed, pointing down. Your knees should be slightly bent, your abs contracted, and your shoulders down.
Steps:
- Bend one arm at the elbow, bringing the dumbbell up to your shoulder. Your upper arm should remain motionless during this movement.
- Bring the dumbbell back down until your arm is in its original relaxed position.
- Repeat, switching arms.
",
- "name": "Alternating bicep curls",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:38.476Z",
- "language": 2,
- "uuid": "ad8b39c2-fcf1-47fd-b096-e40defd13f3a",
- "exercise_base": 1012
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1908,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ausgangsposition:
Beginnen Sie im Stehen oder Sitzen. Drehen Sie Ihren Kopf in eine Richtung, etwa um 45 Grad oder direkt \u00fcber Ihre Brustwarze. Legen Sie die andere Hand hinter den R\u00fccken oder setzen Sie sich auf sie. Nehmen Sie Ihre n\u00e4here Hand und halten Sie damit Ihren Hinterkopf. F\u00fchren Sie Ihren Kopf leicht nach unten.
Die Schritte:
- Nachdem Sie die Ausgangsposition eingenommen haben, dr\u00fccken Sie Ihren Kopf mit leichter Kraft gegen Ihre Hand. Ihre Hand sollte mit gleicher Kraft zur\u00fcckdr\u00fccken, so dass sich Ihr Kopf nicht bewegt. Halten Sie diese Position.
",
- "name": "Dehnung des linken Schulterblattes",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:39.364Z",
- "language": 1,
- "uuid": "97c807f8-e270-4c78-beb8-06f95bd57d08",
- "exercise_base": 1013
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1909,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Starting position:
Start standing up or sitting down. Turn your head to the left, around 45 degrees or just above your nipple. Place your right hand behind your back or sit on it. Take your left hand and use it to hold the back of your head. Lean your head down slightly.
Steps:
- After assuming the starting position, press your head against your left hand with slight force. Your hand should press back with equal force, so that your head doesn't move. Hold this position.
",
- "name": "Left levator scapulae stretch",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:39.382Z",
- "language": 2,
- "uuid": "0b7bca06-866d-4aab-ac36-cab6c18ba6d2",
- "exercise_base": 1013
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1910,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ausgangsposition:
Beginnen Sie im Stehen oder Sitzen. Drehen Sie Ihren Kopf in eine Richtung, etwa um 45 Grad oder direkt \u00fcber Ihre Brustwarze. Legen Sie die andere Hand hinter den R\u00fccken oder setzen Sie sich auf sie. Nehmen Sie Ihre n\u00e4here Hand und halten Sie damit Ihren Hinterkopf. F\u00fchren Sie Ihren Kopf leicht nach unten.
Die Schritte:
- Nachdem Sie die Ausgangsposition eingenommen haben, dr\u00fccken Sie Ihren Kopf mit leichter Kraft gegen Ihre Hand. Ihre Hand sollte mit gleicher Kraft zur\u00fcckdr\u00fccken, so dass sich Ihr Kopf nicht bewegt. Halten Sie diese Position.
",
- "name": "Dehnung des rechten Schulterblattes",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:39.419Z",
- "language": 1,
- "uuid": "bedc9911-c4e2-4afd-bccc-53dab578157a",
- "exercise_base": 1014
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1911,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Starting position:
Start standing up or sitting down. Turn your head to the right, around 45 degrees or just above your nipple. Place your left hand behind your back or sit on it. Take your right hand and use it to hold the back of your head. Lean your head down slightly.
Steps:
- After assuming the starting position, press your head against your right hand with slight force. Your hand should press back with equal force, so that your head doesn't move. Hold this position.
",
- "name": "Right levator scapulae stretch",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:39.440Z",
- "language": 2,
- "uuid": "7657dfb4-ce78-468a-94a8-3c6816693a39",
- "exercise_base": 1014
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1912,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ausgangsposition:
Beginnen Sie im Sitzen oder Stehen. Senken Sie den Kopf nach unten und bringen Sie das Kinn zur Brust, aber dr\u00fccken Sie nicht.
Schritte:
F\u00fchren Sie die \u00dcbung in einer langsamen, flie\u00dfenden Bewegung aus, wobei Ihr Kopf entspannt ist und in keine Richtung dr\u00fcckt:
- Lehnen Sie sich zu Ihrer rechten Schulter.
- Legen Sie dann den Kopf zur\u00fcck und schauen Sie nach oben.
- dann lehnen Sie sich zur linken Schulter
- und zur\u00fcck in die Ausgangsposition.
Wiederholen Sie dies als Teil einer langsamen, flie\u00dfenden Bewegung.
",
- "name": "Halskreise im Uhrzeigersinn",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:39.509Z",
- "language": 1,
- "uuid": "c21271d6-c09c-481d-ad11-c16d41dc5383",
- "exercise_base": 1015
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1913,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Starting position:
Start sitting or standing. Drop your head down, bringing your chin toward your chest, but not pushing.
Steps:
In a slower fluid motion and with your head relaxed and not pushing in any direction:
- lean toward your right shoulder.
- then bring your head back, facing up.
- then lean toward your left shoulder.4.and back toward the starting position.
Keep repeating this as part of one slower fluid motion.
",
- "name": "Clockwise neck circles",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:39.479Z",
- "language": 2,
- "uuid": "c7f01288-e2a6-4bb3-a828-d99ceac3a1d0",
- "exercise_base": 1015
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1914,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ausgangsposition:
Beginnen Sie im Sitzen oder Stehen. Senken Sie den Kopf nach unten und bringen Sie das Kinn zur Brust, aber dr\u00fccken Sie nicht.
Schritte:
F\u00fchren Sie die \u00dcbung in einer langsamen, flie\u00dfenden Bewegung aus, wobei Ihr Kopf entspannt ist und in keine Richtung dr\u00fcckt:
- Lehnen Sie sich zu Ihrer linken Schulter.
- Legen Sie dann den Kopf zur\u00fcck und schauen Sie nach oben.
- dann lehnen Sie sich zur rechten Schulter
- und zur\u00fcck in die Ausgangsposition.
Wiederholen Sie dies als Teil einer langsamen, flie\u00dfenden Bewegung.
",
- "name": "Nackenkreise gegen den Uhrzeigersinn",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:39.574Z",
- "language": 1,
- "uuid": "612f5227-b372-4ac9-94eb-78918651db62",
- "exercise_base": 1016
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1915,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Starting position:
Start sitting or standing. Drop your head down, bringing your chin toward your chest, but not pushing.
Steps:
In a slower fluid motion and with your head relaxed and not pushing in any direction:
- lean toward your left shoulder.
- then bring your head back, facing up.
- then lean toward your right shoulder.4.and back toward the starting position.
Keep repeating this as part of one slower fluid motion.
",
- "name": "Counterclockwise neck circles",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:39.554Z",
- "language": 2,
- "uuid": "942230b0-9f0e-430b-888d-63e407ee0986",
- "exercise_base": 1016
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1916,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ausgangsposition:
Beginnen Sie im Sitzen oder Stehen. Lehnen Sie Ihren Kopf gegen eine Ihrer Schultern, aber dr\u00fccken Sie nicht.
Schritte:
F\u00fchren Sie eine langsame, flie\u00dfende Bewegung aus, wobei Ihr Kopf entspannt ist und in keine Richtung dr\u00fcckt:
- Bringen Sie den Kopf nach unten zur Brust.
- lehnen Sie sich dann gegen die andere Schulter zur\u00fcck
- dann wieder zur\u00fcck zur Brust
- und schlie\u00dflich zur\u00fcck in die Ausgangsposition.
Wiederholen Sie dies immer wieder.
",
- "name": "Nacken-Halbkreise",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:39.610Z",
- "language": 1,
- "uuid": "25a22b84-7017-4721-9102-c66c8321cd15",
- "exercise_base": 1017
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1917,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Starting position:
Start sitting or standing. Lean your head against one of your shoulders, but don't push.
Steps:
In one slower fluid motion and with your head relaxed and not pushing in any direction:
- bring your head down toward your chest.
- then lean back aganst your other shoulder.
- then back toward the chest again.4.and finally toward the starting position.
Keep repeating this.
",
- "name": "Neck half circles",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:39.634Z",
- "language": 2,
- "uuid": "c4274eb8-d169-4834-98ff-435e1add1548",
- "exercise_base": 1017
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1918,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ausgangsposition:
Sitzen oder stehen Sie mit geradem R\u00fccken.
Schritte:
- Neigen Sie den Kopf zu einer Seite und halten Sie ihn ein wenig.
- Bringen Sie den Kopf in die neutrale Position zur\u00fcck und halten Sie ihn kurz.
- Neigen Sie den Kopf auf die andere Seite und halten Sie ihn kurz.
- Bringen Sie den Kopf wieder in die neutrale Position und halten Sie ihn ein wenig.
- Wiederholen Sie die \u00dcbung.
",
- "name": "Kopf neigen",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:39.687Z",
- "language": 1,
- "uuid": "7225f3eb-40a5-49bd-9299-476b98d7263a",
- "exercise_base": 1018
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1919,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Starting position:
Sit or stand with your back straight.
Steps:
- Tilt your head to one side and hold for a bit.2.Return your head to neutral position and hold for a bit.
- Tilt your head to the other side and hold for a bit.
- Return your head to neutral position yet again and hold for a bit.
- Repeat.
",
- "name": "Head tilts",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:39.668Z",
- "language": 2,
- "uuid": "65b8dacf-8718-49ce-a7a3-da525ecbb82b",
- "exercise_base": 1018
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1920,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Berbaringlah, dengan siku bawah Anda di sudut kanan, lengan mencuat
- Angkat panggul Anda dari lantai dengan mengangkat bahu bawah Anda ke atas, menjaga lengan bawah di lantai; kepala, panggul, dan kaki Anda harus berada dalam garis lurus
- Tahan posisi
",
- "name": "Plank samping kanan",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:39.797Z",
- "language": 23,
- "uuid": "c49f9950-9985-4934-92ca-f9439baafb03",
- "exercise_base": 1019
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1921,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Lehn\u011bte si na bok, se spodn\u00edm loktem v prav\u00e9m \u00fahlu, pa\u017ee vy\u010dn\u00edvaj\u00edc\u00ed
- Zvedn\u011bte p\u00e1nev z podlahy zved\u00e1n\u00ed spodn\u00ed rameno, dr\u017e\u00ed p\u0159edlokt\u00ed na podlaze, hlavu, p\u00e1nev a nohy by m\u011bly b\u00fdt v jedn\u00e9 p\u0159\u00edmce
- Dr\u017ete tuto pozici
",
- "name": "Prkno na prav\u00e9m boku",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:39.875Z",
- "language": 9,
- "uuid": "7dc28108-d21c-4168-8c3e-e385ada1d9c5",
- "exercise_base": 1019
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1922,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ausgangsposition:
Legen Sie sich auf die Seite, wobei der untere Ellbogen einen rechten Winkel bildet und der Arm ausgestreckt ist. Heben Sie Ihr Becken vom Boden ab, indem Sie die untere Schulter anheben und den Unterarm auf dem Boden lassen; Ihr Kopf, Ihr Becken und Ihre F\u00fc\u00dfe sollten eine gerade Linie bilden.
Die Schritte:
- Halten Sie diese Position.
",
- "name": "Seitenplanke rechts",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:39.916Z",
- "language": 1,
- "uuid": "089c00ef-8804-4583-9945-d01dafda3cb7",
- "exercise_base": 1019
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1923,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Starting position:
Lie down on your side, with your bottom elbow at a right angle, arm sticking out. Lift your pelvis off the floor by lifting your bottom shoulder up, keeping the forearm on the floor; your head, pelvis, and feet should be in a straight line.
Steps:
- Hold this position.
",
- "name": "Side plank right",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:39.936Z",
- "language": 2,
- "uuid": "16414794-7fe4-4c0c-a2f8-05531b348f9d",
- "exercise_base": 1019
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1924,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Acu\u00e9stese sobre su lado correspondiente, con el codo en \u00e1ngulo recto y el brazo hacia afuera
- Levante la pelvis del suelo levantando el hombro hacia arriba, manteniendo el antebrazo en el suelo; la cabeza, la pelvis y los pies deben estar en l\u00ednea recta
- Mantenga esta posici\u00f3n
",
- "name": "Plancha de lado derecho",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:39.750Z",
- "language": 4,
- "uuid": "bce6782a-8876-4646-8a94-b28f93302aee",
- "exercise_base": 1019
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1925,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Allongez-vous sur le c\u00f4t\u00e9, le coude inf\u00e9rieur \u00e0 angle droit, le bras d\u00e9passant
- Soulevez votre bassin du sol en soulevant votre \u00e9paule inf\u00e9rieure, en gardant l'avant-bras sur le sol\u00a0; votre t\u00eate, votre bassin et vos pieds doivent \u00eatre en ligne droite
- Maintenez cette position
",
- "name": "Planche lat\u00e9rale droite",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:39.772Z",
- "language": 12,
- "uuid": "883c9a50-b11a-4cff-a532-aa3e06b029ed",
- "exercise_base": 1019
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1926,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Bo\u010dni izdr\u017eaj desno",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:39.727Z",
- "language": 22,
- "uuid": "60ca7a54-9a07-4e15-a819-2d4317009791",
- "exercise_base": 1019
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1927,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Sdraiati su un fianco, con il gomito inferiore ad angolo retto, con il braccio sporgente
- Solleva il bacino dal pavimento sollevando la parte inferiore della spalla verso l'alto, mantenendo l'avambraccio sul pavimento; la testa, il bacino e i piedi dovrebbero essere in linea retta
- Mantieni questa posizione
",
- "name": "Plank sul lato destro",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:39.825Z",
- "language": 13,
- "uuid": "23666176-fd55-4945-ac42-52adc4532de4",
- "exercise_base": 1019
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1928,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Ga op je linkerzij liggen, houd je rechterelleboog recht en steek je arm uit.
- Duw je bekken omhoog door je rechterschouder op te tillen, maar houd je bovenarm op de grond - je hoofd, bekken en voeten moeten in een rechte lijn liggen.
- Houd deze positie vas
",
- "name": "Rechts planken",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:39.895Z",
- "language": 6,
- "uuid": "7bf7a013-a851-4103-8e0a-909d4a81a4a2",
- "exercise_base": 1019
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1929,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Deite-se de lado, com o cotovelo inferior em \u00e2ngulo reto, com o bra\u00e7o para fora
- Levante sua p\u00e9lvis do ch\u00e3o levantando o ombro inferior para cima, mantendo o antebra\u00e7o no ch\u00e3o; sua cabe\u00e7a, p\u00e9lvis e p\u00e9s devem estar em linha reta
- Mantenha esta posi\u00e7\u00e3o
",
- "name": "Prancha lateral direita",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:39.849Z",
- "language": 7,
- "uuid": "a62ff07d-722f-495b-b8c2-d76ded1fb4b1",
- "exercise_base": 1019
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1930,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Alt dirse\u011finiz dik a\u00e7\u0131yla, kolunuz d\u0131\u015far\u0131 \u00e7\u0131kacak \u015fekilde yan taraf\u0131n\u0131za uzan\u0131n
- \u00d6n kolunuzu yerde tutup alt omzunuzu yukar\u0131 kald\u0131rarak le\u011fen kemi\u011finizi yerden kald\u0131r\u0131n; ba\u015f\u0131n\u0131z, le\u011fen kemi\u011finiz ve ayaklar\u0131n\u0131z d\u00fcz bir \u00e7izgide olmal\u0131d\u0131r
- Bu durumda kal\u0131n
",
- "name": "Yan plank hareketi (sa\u011f)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:39.961Z",
- "language": 16,
- "uuid": "7e767648-2e01-4b9a-9593-dd046d9d1989",
- "exercise_base": 1019
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1931,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \u039e\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9, \u03bc\u03b5 \u03c4\u03bf\u03bd \u03ba\u03ac\u03c4\u03c9 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03bf\u03c1\u03b8\u03ae \u03b3\u03c9\u03bd\u03af\u03b1, \u03bc\u03b5 \u03c4\u03bf \u03c7\u03ad\u03c1\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03b5\u03be\u03ad\u03c7\u03b5\u03b9
- \u03a3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c3\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u03c3\u03b7\u03ba\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd \u03ba\u03ac\u03c4\u03c9 \u03ce\u03bc\u03bf \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9, \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03b1\u03bd\u03c4\u03b9\u03b2\u03c1\u03ac\u03c7\u03b9\u03bf \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1. \u03a4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9, \u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b2\u03c1\u03af\u03c3\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ae
- \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7
",
- "name": "\u03a0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03b4\u03b5\u03be\u03b9\u03ac",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:39.986Z",
- "language": 8,
- "uuid": "8e7b041a-4b90-4f7e-8d57-fbf62b402ba5",
- "exercise_base": 1019
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1932,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "\u05e4\u05dc\u05d0\u05e0\u05e7 \u05e2\u05dc \u05e6\u05d3 \u05d9\u05de\u05d9\u05df",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:40.010Z",
- "language": 21,
- "uuid": "2b96eb7f-c4a6-4f6a-8c0f-152732c36762",
- "exercise_base": 1019
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1933,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0645\u0639 \u0627\u0644\u0643\u0648\u0639 \u0627\u0644\u0633\u0641\u0644\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0641\u064a \u0627\u0644\u0632\u0627\u0648\u064a\u0629 \u0627\u0644\u064a\u0645\u0646\u0649\u060c \u0627\u0644\u0630\u0631\u0627\u0639 \u0645\u0645\u062f\u0648\u062f\u0629
- \u0631\u0641\u0639 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0631\u0641\u0639 \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u0633\u0641\u0644\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u062d\u062a\u0649\u060c \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0631\u0623\u0633\u0643 \u0648\u062d\u0648\u0636\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645
- \u0627\u0644\u062b\u0628\u0627\u062a \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629
",
- "name": "\u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0627\u0644\u0623\u064a\u0645\u0646",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:40.033Z",
- "language": 17,
- "uuid": "2ef777b9-a2ee-4d3d-a2fd-c8fd32d7a55d",
- "exercise_base": 1019
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1934,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u4fa7\u8eba\uff0c\u4e0b\u8098\u6210\u76f4\u89d2\uff0c\u624b\u81c2\u4f38\u51fa\u3002 \u62ac\u8d77\u4e0b\u80a9\uff0c\u5c06\u9aa8\u76c6\u62ac\u79bb\u5730\u9762\uff0c\u524d\u81c2\u505c\u7559\u5728\u5730\u9762\uff1b \u4f60\u7684\u5934\u3001\u9aa8\u76c6\u548c\u811a\u5e94\u8be5\u5728\u4e00\u6761\u76f4\u7ebf\u4e0a\u3002
\u6b65\u9aa4\uff1a
- \u4fdd\u6301\u8fd9\u4e2a\u59ff\u52bf\u3002
",
- "name": "\u53f3\u524d\u81c2\u5e73\u677f\u652f\u6491",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:40.055Z",
- "language": 24,
- "uuid": "5d463c41-4633-4d9e-be9c-b19cc50c4440",
- "exercise_base": 1019
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1935,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Berdiri pada satu kaki, dengan kaki yang lain lurus dan sedikit ke depan.
- Bend satu lutut perlahan-lahan, turun ke dalam jongkok dan menjaga punggung dan kaki Anda yang lain lurus.
- Perlahan-lahan angkat dirimu dari jongkok, meluruskan lutut yang bengkok dan menjaga kaki yang lain lurus.
- Ulangi
",
- "name": "Pistol squats kanan",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:40.244Z",
- "language": 23,
- "uuid": "d43ad59d-7e4d-4d22-9b8d-f1968646b666",
- "exercise_base": 1020
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1936,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Postavte se na jednu nohu, druhou nohu rovn\u011b a m\u00edrn\u011b dop\u0159edu.
- Pomalu ohn\u011bte jedno koleno, sestupujte do d\u0159epu a udr\u017eujte z\u00e1da a druhou nohu rovn\u011b.
- Pomalu se zvedn\u011bte z d\u0159epu, narovnejte ohnut\u00e9 koleno a udr\u017eujte druhou nohu rovnou.
- Opakovat
",
- "name": "D\u0159ep na prav\u00e9 noze",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:40.096Z",
- "language": 9,
- "uuid": "b9816b7d-835d-4a35-b9d1-cd7c48e0f413",
- "exercise_base": 1020
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1937,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Stelle Dich auf ein Bein, wobei das andere Bein gerade und leicht nach vorne zeigt.
- Beuge langsam ein Knie, gehen in die Hocke und halte den R\u00fccken und das andere Bein gerade.
- Gehe langsam aus der Hocke, strecke das gebeugte Knie und halte das andere Bein gerade.
- Wiederhole
",
- "name": "Einbeinige Kniebeugen rechts",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:40.136Z",
- "language": 1,
- "uuid": "ae3c8ab8-0307-4d1d-bdc7-43fbf2065c11",
- "exercise_base": 1020
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1938,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Stand on one leg, with your other leg straight and slightly forward.
- Bend one knee slowly, descending into a squat and keeping your back and your other leg straight.
- Slowly raise yourself from the squat, straightening the bent knee and keeping the other leg straight.
- Repeat.
",
- "name": "Pistol squats right",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:40.278Z",
- "language": 2,
- "uuid": "55997192-8d5c-40a0-b73e-579b5544725c",
- "exercise_base": 1020
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1939,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- P\u00e1rese en una pierna, con la otra pierna estirada y ligeramente hacia adelante.
- Doble una rodilla lentamente, bajando en sentadilla y manteniendo la espalda y la otra pierna estirada.
- Lev\u00e1ntese lentamente de la sentadilla, enderezando la rodilla doblada y manteniendo la otra pierna recta.
- Repita
",
- "name": "Sentadillas en pistol derecha",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:40.427Z",
- "language": 4,
- "uuid": "4f1316ff-dc1c-439c-ae9a-5426a5f5e39b",
- "exercise_base": 1020
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1940,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Tenez-vous debout sur une jambe, l'autre jambe droite et l\u00e9g\u00e8rement en avant
- Pliez lentement un genou, descendez en position accroupie et gardez votre dos et votre autre jambe droits
- Soulevez-vous lentement du squat, en redressant le genou pli\u00e9 et en gardant l'autre jambe droite
- R\u00e9p\u00e9ter
",
- "name": "Pistol squats droites",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:40.207Z",
- "language": 12,
- "uuid": "65d632de-c62a-41f7-ac46-9270a5529d34",
- "exercise_base": 1020
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1941,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Pi\u0161toljski \u010du\u010dnjevi desno",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:40.390Z",
- "language": 22,
- "uuid": "ce8adee4-55f7-496e-b81d-ed1ebea223cb",
- "exercise_base": 1020
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1942,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Stai in piedi su una gamba, con l'altra gamba dritta e leggermente in avanti.
- Piegare un ginocchio lentamente, scendendo in uno squat e mantenendo la schiena e l'altra gamba dritta.
- Alzati lentamente dallo squat, raddrizzando il ginocchio piegato e mantenendo l'altra gamba dritta.
- Ripeti
",
- "name": "Squat a pistola a destra",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:40.461Z",
- "language": 13,
- "uuid": "37d72e37-af37-4876-82a4-ab2eb1c50c67",
- "exercise_base": 1020
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1943,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Zet \u00e9\u00e9n been voor je.
- Buig je knie totdat je hurkt - houd je rug en andere been recht.
- Buig je knie terug en maak hem weer recht.
- Herhaal
",
- "name": "Pistoolzit (rechts)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:40.352Z",
- "language": 6,
- "uuid": "ebeddaf8-789d-4bad-b112-3aae42af6c4e",
- "exercise_base": 1020
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1944,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Fique de p\u00e9 em uma perna, com a outra perna reta e ligeiramente para frente.
- Dobre um joelho lentamente, descendo para um agachamento e mantendo as costas e a outra perna reta.
- Levante-se lentamente do agachamento, endireitando o joelho dobrado e mantendo a outra perna reta.
- Repita
",
- "name": "Pistol squats direita",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:40.173Z",
- "language": 7,
- "uuid": "2a972d01-9914-4884-8fb5-b62005b35423",
- "exercise_base": 1020
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1945,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Di\u011fer baca\u011f\u0131n\u0131z d\u00fcz ve hafif\u00e7e \u00f6ne gelecek \u015fekilde tek ayak \u00fczerinde durun.
- Bir dizinizi yava\u015f\u00e7a b\u00fck\u00fcn, s\u0131rt\u0131n\u0131z\u0131 ve di\u011fer baca\u011f\u0131n\u0131z\u0131 d\u00fcz tutarak \u00e7\u00f6melme durumuna inin.
- E\u011fik dizinizi d\u00fczelterek ve di\u011fer baca\u011f\u0131n\u0131z\u0131 d\u00fcz tutarak \u00e7\u00f6melme durumundan yava\u015f\u00e7a kendinizi kald\u0131r\u0131n.
- Tekrarlay\u0131n
",
- "name": "Tabanca durumunda \u00e7\u00f6melme (sa\u011f)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:40.495Z",
- "language": 16,
- "uuid": "b6639a7d-7705-4a28-8ae4-4c969cd2f01e",
- "exercise_base": 1020
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1946,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9, \u03bc\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c0\u03cc\u03b4\u03b9 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03bf \u03ba\u03b1\u03b9 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac.
- \u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03b1\u03c1\u03b3\u03ac \u03c4\u03bf \u03ad\u03bd\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf, \u03ba\u03b1\u03c4\u03b5\u03b2\u03b1\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03b5 \u03b2\u03b1\u03b8\u03cd \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c0\u03cc\u03b4\u03b9 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03bf.
- \u03a3\u03b7\u03ba\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03b1\u03c1\u03b3\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03b2\u03b1\u03b8\u03cd \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1, \u03b9\u03c3\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c0\u03cc\u03b4\u03b9 \u03af\u03c3\u03b9\u03bf.
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5
",
- "name": "\u0392\u03b1\u03b8\u03cd \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03b4\u03b5\u03be\u03b9\u03bf\u03cd \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:40.528Z",
- "language": 8,
- "uuid": "5858d823-d737-494b-b0a1-b2e29456d05c",
- "exercise_base": 1020
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1947,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \u0642\u0641 \u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0648\u0633\u0627\u0642\u0643 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u0642\u0644\u064a\u0644\u064b\u0627.
- \u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0628\u0628\u0637\u0621 \u060c \u0648\u0627\u0646\u0632\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643 \u0648\u0631\u062c\u0644\u0643 \u0627\u0644\u0623\u062e\u0631\u0649.
- \u0627\u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0628\u0628\u0637\u0621 \u0645\u0646 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u060c \u0645\u0633\u062a\u0642\u064a\u0645 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0645\u062b\u0646\u064a\u0629 \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.
- \u0643\u0631\u0631
",
- "name": "Pistol squats \u0627\u0644\u064a\u0645\u064a\u0646",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:40.313Z",
- "language": 17,
- "uuid": "80db1bef-92d1-4ba1-b82d-b34b924f4bcf",
- "exercise_base": 1020
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1948,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \u5355\u817f\u7ad9\u7acb\uff0c\u53e6\u4e00\u6761\u817f\u4f38\u76f4\uff0c\u7565\u5fae\u5411\u524d\u3002
- \u6162\u6162\u5f2f\u66f2\u4e00\u6761\u817f\u7684\u819d\u76d6\uff0c\u4e0b\u8e72\uff0c\u4fdd\u6301\u80cc\u90e8\u548c\u53e6\u4e00\u6761\u817f\u4f38\u76f4\u3002
- \u4ece\u4e0b\u8e72\u72b6\u6001\u6162\u6162\u8d77\u8eab\uff0c\u4f38\u76f4\u5f2f\u66f2\u7684\u819d\u76d6\uff0c\u4fdd\u6301\u53e6\u4e00\u6761\u817f\u4f38\u76f4\u3002
- \u91cd\u590d\u3002
",
- "name": "\u53f3\u817f\u624b\u67aa\u5f0f\u6df1\u8e72",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:40.566Z",
- "language": 24,
- "uuid": "39ebc66e-1756-4835-b1c8-471bd444c342",
- "exercise_base": 1020
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1949,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Berdiri di lantai atau di tepi langkah untuk meningkatkan jangkauan gerakan. Angkat satu kaki, letakkan bagian atas pada betis Anda.
- Angkat tumit Anda sampai Anda berdiri di atas jari kaki.
- Tetap di posisi ini selama tiga detik, lalu turunkan kaki Anda tanpa menyentuh tanah dengan tumit Anda.
",
- "name": "Angkat betis kaki kanan",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:40.618Z",
- "language": 23,
- "uuid": "4a92bc14-8cb8-4fff-ba8a-f0f172078deb",
- "exercise_base": 1021
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1950,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Postavte se na podlahu nebo na okraj kroku, abyste zv\u00fd\u0161ili rozsah pohybu. Zvedn\u011bte jednu nohu a polo\u017ete horn\u00ed \u010d\u00e1st na l\u00fdtko.
- Zvedn\u011bte paty, dokud nestoj\u00edte na prstech.
- Z\u016fsta\u0148te v t\u00e9to poloze po dobu t\u0159\u00ed sekund, pak spus\u0165te nohu, ani\u017e byste se dot\u00fdkali zem\u011b patou.
",
- "name": "V\u00fdpony na prav\u00e9 noze",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:41.017Z",
- "language": 9,
- "uuid": "e98c60ba-061d-43ef-8706-1907bab7b5e3",
- "exercise_base": 1021
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1951,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Stelle Dich auf den Boden oder auf die Kante einer Stufe. Hebe einen Fu\u00df an und lege den oberen Teil auf die Wade.
- Hebe die Fersen an, bis Du auf den Zehenspitzen stehst.
- Bleibe drei Sekunden lang in dieser Position und senke dann den Fu\u00df, ohne mit der Ferse den Boden zu ber\u00fchren.
",
- "name": "Wadenheben rechtes Bein",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:41.069Z",
- "language": 1,
- "uuid": "6f581578-cdbb-4bf6-8872-b001568cb77e",
- "exercise_base": 1021
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1952,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Stand on the floor or on the edge of a step to increase the range of movement.
- Raise one foot.
- Lift your heel until you're standing on your toes.
- (variable) Stay in this position for three seconds
- Slowly lower your foot until you almost touch the ground with your heel - don't slam your foot!
",
- "name": "Calf raises, right leg",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:40.667Z",
- "language": 2,
- "uuid": "a0e5fc99-3143-4b64-ba30-cff0d20cec16",
- "exercise_base": 1021
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1953,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- P\u00e1rese en el suelo o en el borde de un escal\u00f3n para aumentar el rango de movimiento. Levante un pie, colocando la parte superior de su pantorrilla
- Levante los talones hasta que est\u00e9 de pie
- Mant\u00e9ngase en esta posici\u00f3n durante tres segundos, luego baje el pie sin tocar el suelo con el tal\u00f3n.
",
- "name": "Elevaci\u00f3n de pantorrilla derecha",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:40.753Z",
- "language": 4,
- "uuid": "a3589d06-3d8a-43e6-b97b-9b4450efd006",
- "exercise_base": 1021
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1954,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Tenez-vous debout sur le sol ou sur le bord d'une marche pour augmenter l'amplitude des mouvements. Levez un pied en pla\u00e7ant la partie sup\u00e9rieure sur votre mollet
- Soulevez vos talons jusqu'\u00e0 ce que vous soyez debout sur les orteils
- Restez dans cette position pendant trois secondes, puis abaissez votre pied sans toucher le sol avec votre talon.
",
- "name": "Lever du mollet droit",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:40.879Z",
- "language": 12,
- "uuid": "f688f727-b901-403c-bd08-c720eeb33560",
- "exercise_base": 1021
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1955,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "",
- "name": "Dizanje desne potkoljenice",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:40.711Z",
- "language": 22,
- "uuid": "a036ed3c-be2f-457c-abfb-859e356b0680",
- "exercise_base": 1021
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1956,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Stare in piedi sul pavimento o sul bordo di un gradino per aumentare il raggio di movimento. Sollevare un piede, appoggiando la parte superiore sul polpaccio.
- Sollevare i talloni fino a stare in piedi sulle punte dei piedi.
- Resta in questa posizione per tre secondi, poi abbassa il piede senza toccare il suolo con il tallone.
",
- "name": "Sollevamento del polpaccio gamba destra",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:40.976Z",
- "language": 13,
- "uuid": "22e67ac6-1f7b-453d-b24d-c57e7ff14a1c",
- "exercise_base": 1021
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1957,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Ga op de grond staan of op de rand van een opstapje. Til \u00e9\u00e9n voet op en houd hem tegen op je kuit.
- Til je hielen op, zo ver totdat je op je tenen staat.
- Houd dit drie seconden vol. Duw je voet weer naar omlaag zonder de grond te raken met je hiel.
",
- "name": "Kuitoptrekken (rechts)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:40.839Z",
- "language": 6,
- "uuid": "76d9fab9-30fd-4315-bc62-811b44640123",
- "exercise_base": 1021
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1958,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Fique de p\u00e9 no ch\u00e3o ou na borda de um degrau para aumentar o alcance do movimento. Levante um p\u00e9, colocando a parte superior sobre sua panturrilha.
- Levante os calcanhares at\u00e9 ficar de p\u00e9 sobre os dedos do p\u00e9.
- Fique nesta posi\u00e7\u00e3o por tr\u00eas segundos, depois abaixe o p\u00e9 sem tocar o ch\u00e3o com seu calcanhar.
",
- "name": "Eleva\u00e7\u00e3o da panturrilha direita",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:40.799Z",
- "language": 7,
- "uuid": "757c4e3d-2286-4a9b-a4c9-7ecdfc7c1fbd",
- "exercise_base": 1021
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1959,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Hareket aral\u0131\u011f\u0131n\u0131 art\u0131rmak i\u00e7in yerde veya bir basama\u011f\u0131n kenar\u0131nda durun. \u00dcst k\u0131sm\u0131 bald\u0131r\u0131n\u0131z\u0131n \u00fczerine koyarak bir aya\u011f\u0131n\u0131z\u0131 kald\u0131r\u0131n.
- Ayak parmaklar\u0131n\u0131z \u00fczerinde durana kadar topuklar\u0131n\u0131z\u0131 kald\u0131r\u0131n.
- Bu durumda \u00fc\u00e7 saniye kal\u0131n, ard\u0131ndan topu\u011funuz yere de\u011fmeden aya\u011f\u0131n\u0131z\u0131 indirin.
",
- "name": "Sa\u011f bacak bald\u0131r kald\u0131rma",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:40.932Z",
- "language": 16,
- "uuid": "9ab38086-8d08-490d-a5c2-d7673380c43e",
- "exercise_base": 1021
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1960,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u03ae \u03c3\u03c4\u03b7\u03bd \u03ac\u03ba\u03c1\u03b7 \u03b5\u03bd\u03cc\u03c2 \u03c3\u03ba\u03b1\u03bb\u03bf\u03c0\u03b1\u03c4\u03b9\u03bf\u03cd \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2. \u03a3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9, \u03c4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c3\u03c4\u03b7 \u03b3\u03ac\u03bc\u03c0\u03b1 \u03c3\u03b1\u03c2.
- \u03a3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03c3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd.
- \u039c\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03c1\u03af\u03b1 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03ba\u03b1\u03b9, \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03c7\u03b1\u03bc\u03b7\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c0\u03cc\u03b4\u03b9 \u03c3\u03b1\u03c2 \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03bc\u03b5 \u03c4\u03b7 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b1 \u03c3\u03b1\u03c2.
",
- "name": "\u0391\u03bd\u03c5\u03c8\u03ce\u03c3\u03b5\u03b9\u03c2 \u03b4\u03b5\u03be\u03b9\u03ac\u03c2 \u03b3\u03ac\u03bc\u03c0\u03b1\u03c2",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:41.134Z",
- "language": 8,
- "uuid": "0df8554c-089e-4faf-b85b-4f47005bf72d",
- "exercise_base": 1021
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1961,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \u0642\u0641 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0648 \u0639\u0644\u0649 \u062d\u0627\u0641\u0629 \u062f\u0631\u062c\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629. \u0627\u0631\u0641\u0639 \u0642\u062f\u0645\u064b\u0627 \u0648\u0627\u062d\u062f\u0629 \u0645\u0639 \u0648\u0636\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0639\u0644\u0649 \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642.
- \u0627\u0631\u0641\u0639 \u0643\u0639\u0628\u064a\u0643 \u062d\u062a\u0649 \u062a\u0642\u0641 \u0639\u0644\u0649 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643.
- \u0627\u0628\u0642 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 \u062b\u0644\u0627\u062b \u062b\u0648\u0627\u0646 \u060c \u062b\u0645 \u0623\u0646\u0632\u0644 \u0642\u062f\u0645\u0643 \u062f\u0648\u0646 \u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636 \u0628\u0643\u0639\u0628\u0643.
",
- "name": "\u0631\u0641\u0639 \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0645\u0646\u0649",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:41.194Z",
- "language": 17,
- "uuid": "ef7c7faa-85cf-4564-beb1-3cf72387de16",
- "exercise_base": 1021
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1962,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \u7ad9\u5728\u5730\u677f\u4e0a\u6216\u8005\u53f0\u9636\u7684\u8fb9\u7f18\u4e0a\uff0c\u4fdd\u8bc1\u8fd0\u52a8\u8303\u56f4\u8db3\u591f\u3002\u62ac\u8d77\u4e00\u6761\u817f\uff0c\u811a\u80cc\u9760\u5728\u5c0f\u817f\u4e0a\u3002
- \u62ac\u8d77\u652f\u6491\u811a\u7684\u811a\u8ddf\uff0c\u7528\u811a\u5c16\u7ad9\u7acb\u3002
- \u4fdd\u6301\u4e09\u79d2\u949f\uff0c\u7136\u540e\u843d\u4e0b\u811a\u8ddf\uff0c\u4f46\u4fdd\u6301\u811a\u8ddf\u4e0d\u63a5\u89e6\u5730\u9762\u3002
",
- "name": "\u53f3\u817f\u63d0\u8e35",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:41.242Z",
- "language": 24,
- "uuid": "d50ef7a8-ed63-4737-8caf-86281c4689b5",
- "exercise_base": 1021
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1963,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "robhoyt",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Appesi alla barra o alle cinghie, sollevare le gambe con le ginocchia estese o flesse",
- "name": "Addominali alla sbarra",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:06.310Z",
- "language": 13,
- "uuid": "a14d2464-6792-42e4-92db-59c46646517a",
- "exercise_base": 283
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1964,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Esercizio di sospensione con trx per l'allenamento del torace",
- "name": "Croci in sospensione",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:16.433Z",
- "language": 13,
- "uuid": "9251b3a5-fdda-46bb-ae5e-f7d84ab130d5",
- "exercise_base": 927
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1965,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Start position as row, extend to plank and back. Finish with row and repeat",
- "name": "Single Arm Plank to Row",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:06.092Z",
- "language": 2,
- "uuid": "7366fcb9-76f4-4903-b181-d530b1451531",
- "exercise_base": 1022
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1970,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Come un normale swing con kettelbell, solo con un braccio. Gambe divaricate alla larghezza delle spalle, inizia con il kettelbell tra le gambe e fallo oscillare davanti a te mentre allunghi le gambe, quindi riportalo indietro tra le gambe.",
- "name": "Kettlebell swing a una mano",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:06.057Z",
- "language": 13,
- "uuid": "18e63909-6fb4-4517-865e-d7ae85dc877e",
- "exercise_base": 1022
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1971,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "J120290,cerin",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Tieni saldamente il kettlebell con entrambe le mani. Mantieni la schiena piatta per tutto il movimento, evitando qualsiasi arrotondamento della colonna vertebrale. Tenendo le ginocchia \"morbide\", inclina i fianchi all'indietro, lasciando che il kettlebell oscilli tra le ginocchia.\n\nVuoi piegarti dai fianchi il pi\u00f9 possibile senza far girare la schiena in avanti. Quindi, fai scattare rapidamente i fianchi in avanti e alzati in piedi, bloccando il tuo corpo in una postura eretta.\n\nLa velocit\u00e0 con cui lo fai far\u00e0 oscillare le tue braccia e il kettlebell davanti a te. Non cercare di sollevare il kettlebell con le braccia. Lo scatto in avanti dei fianchi far\u00e0 oscillare il kettlebell in avanti attraverso lo slancio. A seconda del peso del kettlebell e della velocit\u00e0 del movimento dell'anca, le tue braccia oscilleranno all'incirca all'altezza delle spalle. Nella parte superiore di questo swing, lascia che i tuoi fianchi si pieghino di nuovo all'indietro mentre il kettlebell oscilla di nuovo tra le tue gambe e l'inizio della ripetizione successiva.",
- "name": "Kettlebell Swings",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:21.267Z",
- "language": 13,
- "uuid": "681080f6-1308-4839-b03d-9eb8a82c762c",
- "exercise_base": 331
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1972,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "tinman",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Starting position:\nKneel in front of a bench, far enough so that your torso can fit between your knees and the bench. With your back straight, place your elbows on the bench, with palms together, hands pointing up.\n\nSteps:\n- On exhale, stretch your chest down toward the floor without moving your lower back. At the same time, bring your hands toward your shoulders, keeping palms together and elbows on the bench.
- Hold for a few seconds.
- On inhale, relax your back to return to the starting position.
- 4. Repeat.
",
- "name": "Elevated prayer stretch",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:36.889Z",
- "language": 2,
- "uuid": "94726b91-7222-4749-9803-7cb06886abb7",
- "exercise_base": 1027
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1973,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "tinman",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Starting position:\nStart kneeling on all fours, knees shoulder-width apart. Place your left hand behind your head while keeping your right hand outstretched and touching the floor.\n\nSteps:\n- On inhale, move your left elbow toward your right hand, keeping your left hand behind your head.
- On exhale, move your left elbow to point up toward the ceiling.
- Repeat.
",
- "name": "Quadruped thoracic rotation left",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:36.923Z",
- "language": 2,
- "uuid": "be578695-dafb-4721-8c53-cf01fed0bc9c",
- "exercise_base": 1028
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 1974,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "tinman",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Starting position:
Start kneeling on all fours, knees shoulder-width apart. Place your right hand behind your head while keeping your left hand outstretched and touching the floor.
Steps:
- On inhale, move your right elbow toward your left hand, keeping your right hand behind your head.
- On exhale, move your right elbow to point up toward the ceiling.
- Repeat.
",
- "name": "Quadruped thoracic rotation right",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:36.971Z",
- "language": 2,
- "uuid": "2e86f045-f7a0-40c5-9ddc-c294ac90aa58",
- "exercise_base": 1029
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2024,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Step 1: Sit on an exercise mat with your legs extended in front of you. \nStep 2: Grasp a plate in both hands as if holding a steering wheel, arms slightly bent, and hold it in front of your abdominals. \nStep 3: With knees slightly bent, cross your ankles and slowly lift them a few inches off the floor. \nStep 4: Keep your back straight but lean backward slightly to help maintain balance. \nStep 5: Exhaling, rotate your torso (twist) to the right side and touch the end of the plate to the floor. \nStep 6: Inhale and return to the forward facing start position. \nStep 7: Exhaling, rotate your torso (twist) to the left side and touch the end of the plate to the floor. \nStep 8: Inhale and return to the forward facing start position. \nStep 9: Repeat for a full set.",
- "name": "Plate twist",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:37.018Z",
- "language": 2,
- "uuid": "862ae802-9f50-46a5-8239-44e61ac1c28f",
- "exercise_base": 1079
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2025,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Imobard",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Exercise to strengthen the shoulders and pectorals. Its name is due to the fact that it begins in the Yoga position \"Dog Facing Down\", passing to \"Cobra\" but without resting the legs or torso on the ground to finally end with a normal flexion. The exercise can also be performed backwards (back to the starting position). As a variation, after doing the push-up, the hip can be raised to return to downward facing dog.",
- "name": "Hindu Pushups",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:37.168Z",
- "language": 2,
- "uuid": "2c87c284-2031-44e1-aaf6-e9115c04517b",
- "exercise_base": 1080
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2026,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "oliser67",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ejercicio en barra de dominadas para fortalecer la musculatura relacionada con el tir\u00f3n: dorsales. En menor medida se trabajan los b\u00edceps",
- "name": "Dominadas Supinas",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:48.454Z",
- "language": 4,
- "uuid": "1d202190-0493-4d8a-beda-3780fdaf63e5",
- "exercise_base": 154
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2027,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "karly",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Flexiones mientras se hace el pino. Requiere mucha habilidad y fuerza",
- "name": "Flexiones a pino",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:16.252Z",
- "language": 4,
- "uuid": "f5e7f97f-a33c-4f52-9316-8059f1c145dc",
- "exercise_base": 907
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2028,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Toma la barra con los brazos a la altura de los hombros y las palmas de las manos hacia el frente. Intenta sacar el pecho, apretar el abdomen y tirar con las dorsales para elevarte hacia arriba hasta sobrepasar la barra con la barbilla intentando mantener el resto del cuerpo completamente est\u00e1tico",
- "name": "Dominadas",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:29.721Z",
- "language": 4,
- "uuid": "0b068941-65c4-4ce3-ad70-c006d2bc88e2",
- "exercise_base": 475
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2029,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Nash",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Flexiones a pino contra ma pared (pecho cara a la pared). Progresi\u00f3n de las flexiones a pino. Ideal para ganar fuerza en deltoides",
- "name": "Flexi\u00f3n a pino contra la pared",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:26.415Z",
- "language": 4,
- "uuid": "3205d58e-7477-46f4-b164-e94638e6a329",
- "exercise_base": 711
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2030,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Imobard",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ejercicio para fortalecer los hombros y pectorales. Su nombre se debe a que se empieza en la postura de Yoga \"Perro boca abajo\", pasando a \"Cobra\" pero sin apoyar las piernas ni torso en el suelo para finalmente acabar con una flexi\u00f3n normal. El ejercicio tambi\u00e9n se puede realizar hacia atr\u00e1s (de vuelta a la postura inicial). Como variaci\u00f3n, tras hacer la flexi\u00f3n, se puede elevar la cadera para volver a la postura del perro boca abajo",
- "name": "Hindu Pushups",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:37.177Z",
- "language": 4,
- "uuid": "d2b96bf7-9765-4f21-acad-5d6c75149b00",
- "exercise_base": 1080
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2031,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "tinman",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Starting position:\nStand up with your back straight and a resistance band, towel, or broomstick handle in hand. With your hands straight in front of your body and the band between your hands, push your hands apart to both be at around 45 degrees from your body, thumbs facing down. If using a towel or broomstick handle instead, grab it with an overhand grip.\n\nSteps:\n- Keeping your arms outstretched, rotate at the shoulders to bring your arms overhead and then down toward your glutes.
- Rotate at the shoulders in the opposite direction \u2014 overhead and then toward your groin.
- Repeat.
",
- "name": "Shoulder dislocates",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:37.198Z",
- "language": 2,
- "uuid": "633d0dd4-62e2-45da-817c-432b2be5c016",
- "exercise_base": 1081
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2032,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "tinman",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Starting position:\nStand behind a chair or in front of a table. Bend at the waist to put your forehead on the chair's headrest or table, keeping your back straight. Your arms should be hanging straight down, pointed at the floor.\n\nSteps:\n- Bring your elbows up to shoulder height. Your forearms should be pointing down, perpendicular to your biceps. Your biceps should be at the same height as your back and perpendicular to your spine.
- Hold for a bit.
- Rotate at your elbows to bring your hands as far up as you can.
- Hold for a bit.
- Rotate at your elbows back to the previous position.
- Bring your arms down to the original position.
- Repeat.
",
- "name": "Bent over row to external rotation",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:37.231Z",
- "language": 2,
- "uuid": "f83e5f89-37f0-4ddd-80b2-b775eef17e9a",
- "exercise_base": 1082
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2033,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "tinman",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Starting position:\nLie down, preferably on a mat. Stretch your arms above your head in a \"Y\" position (arms pointing up diagonally at around 45 degrees). Your thumbs should be pointing up.\n\nSteps:\n- With arms in the Y position, lift your chest slightly from the ground, creating a pull tension in your arms upward.
- Hold this position for several seconds (15\u201330 is ideal).
- Keeping your chest up, bend at your elbows to move from a Y position to a \"W\" position, with arms bent at the elbows and maintaining the upward tension.
- Hold for around as long as with the Y position.
- Still with your chest up, move to a \"T\" position, straightening your arms out to the side to be perpendicular to your body.
- Hold for around as long as you held the W position.
- Move from the T position to the W position, then from the W position to the Y position.
- Repeat.
",
- "name": "YWTs",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:37.262Z",
- "language": 2,
- "uuid": "ad265008-c28a-4bc8-a5f3-a245e2c78eeb",
- "exercise_base": 1083
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2034,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Grab your dumbbells and lay flat on your back with your knees bent and your feet flat on the ground (use a bench if you have one). Press the weights up, locking out your elbows (A). Lower them slowly until your upper arms are resting on the floor (B) close to your body. Pause here before explosively pressing back up. Squeeze your chest hard and repeat.",
- "name": "Dumbbell Floor Press",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:37.299Z",
- "language": 2,
- "uuid": "1f86cda6-3360-43a9-af6f-4ef03e5562ab",
- "exercise_base": 1084
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2035,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "philip",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": " Hold your dumbbells at your sides and hinge at the hips until your chest is parallel to the floor, dumbbells hanging below your knees (picture 1). Keeping your elbows close to your body, row both dumbbells towards your hips (oicture 2). Squeeze your shoulder blades down and together and lower under control to the start before repeating. Avoid using momentum from your torso and focus on squeezing your back, hard.",
- "name": "Dumbbell Bent Over Row",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:37.441Z",
- "language": 2,
- "uuid": "fcc63509-bd5d-4301-9ae6-5ae46b961cdd",
- "exercise_base": 1085
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2036,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "philip",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Drop into a strong plank position, bringing your hands close together until they're almost touching. (picture 1) Bend your elbows to slowly bring your chest to the floor (picture 2). Keep your elbows close to your body as you push back up explosively. Repeat. Ensure you take your time lowering on each rep, keeping your form sharp.",
- "name": "Close-grip Press-ups",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:37.584Z",
- "language": 2,
- "uuid": "308e547c-b03b-4d52-b078-15b96fe4d490",
- "exercise_base": 1086
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2037,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "philip",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "On your feet, stand tall with your dumbbells, holding them at your sides. Hinge at the hips to lower them to your knees (picture 1). Stand back up with a slight jump, using the momentum to pull the dumbbells up on to your shoulders (picture 2). Stand up straight, then lower under control to your sides and repeat. Keep this fast and explosive; if your heart rate doesn\u2019t hit the roof, you\u2019re doing them wrong.",
- "name": "Dumbbell Hang Power Cleans",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:37.632Z",
- "language": 2,
- "uuid": "2adddc2c-9d50-434e-9062-1df7a7ce0b61",
- "exercise_base": 1087
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2038,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "philip",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Lower your dumbbell to the ground between your legs. Assume a wide stance and with a straight back squat down. With the dumbbell standing upright, grip it by the top of the \u2018head\u2019 (picture 1). Keeping your chest up and core braced, push the floor away, driving back upwards to a standing position (picture 2). Repeat. If you can easily achieve 20-30 reps, use two dumbbells.",
- "name": "Dumbbell sumo deadlift",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:37.672Z",
- "language": 2,
- "uuid": "a5f71cd1-626c-430f-bfda-4ba6a3c5c4d2",
- "exercise_base": 1088
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2039,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "In a seated position, the torso is rotated from side to side without forcing, approaching the knees and making the ball touch the ground from time to time",
- "name": "Medicine ball twist",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:37.740Z",
- "language": 2,
- "uuid": "42f938e4-76d0-43b5-9baf-0ea39a10a7ac",
- "exercise_base": 1089
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2040,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "a sit-up completo, si ruota il busto da un lato all'altro senza forzare, avvicinandosi alle ginocchia e facendo toccare la palla a terra di volta in volta.",
- "name": "Russian twist con palla medica",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:37.786Z",
- "language": 13,
- "uuid": "547333e7-f46f-438f-9317-cfae005ebaf0",
- "exercise_base": 1089
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2041,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "karly",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Zona due Cardio per la resistenza, dovresti essere in grado di parlare mentre corri",
- "name": "Corsa in zona 2",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:16.312Z",
- "language": 13,
- "uuid": "42f6526e-34aa-4945-80e4-421a1cd7401a",
- "exercise_base": 908
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2042,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Lift your body off the ground by pushing your arms upwards",
- "name": "Vpushup",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:37.859Z",
- "language": 2,
- "uuid": "4e1cc5f7-7e8e-433c-ae20-7c968c0f7c80",
- "exercise_base": 1090
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2043,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sollevare il proprio corpo da terra spingendosi con le braccia verso l'alto",
- "name": "Vpushup",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:37.930Z",
- "language": 13,
- "uuid": "6f20d963-ecda-4cd1-aa71-de45aefbfdd2",
- "exercise_base": 1090
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2044,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "In the correct plank position, place your feet slightly wider than shoulder-width apart. alternately lift and touch the opposite shoulder with one hand.",
- "name": "Plank Shoulter Taps",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:38.085Z",
- "language": 2,
- "uuid": "4ee07a72-f74a-44ed-8a59-c6e5fee214cc",
- "exercise_base": 1091
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2045,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Nella posizione di plank corretta divarica leggermente i piedi oltre la larghezza delle spalle. solleva e tocca con la mano la spalla opposta in modo alternato.",
- "name": "Plank shoulder taps",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:38.173Z",
- "language": 13,
- "uuid": "c684b732-ce76-4666-aa37-b537caf05af5",
- "exercise_base": 1091
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2046,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Bag training improves muscle definition of: deltoids; rear deltoids; triceps; biceps, as well as being a great cardio exercise",
- "name": "Bag training",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:48:12.095Z",
- "language": 2,
- "uuid": "4ed2c6a0-9a03-41c3-b7e9-287342080fa9",
- "exercise_base": 1092
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2047,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Allenamento al sacco migliora la definizione muscolare di: deltoidi; deltoidi posteriori; tricipiti; bicipiti.",
- "name": "Allenamento al sacco",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:48:12.088Z",
- "language": 13,
- "uuid": "c89ef068-2ece-401b-8666-6b23d5d99190",
- "exercise_base": 1092
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2048,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "La prensa de piernas es un ejercicio de entrenamiento con pesas en el que el individuo empuja un peso o una resistencia con las piernas.",
- "name": "Prensa de piernas",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:52.348Z",
- "language": 4,
- "uuid": "5fcf9065-f68b-4fb4-815d-b72eb58c42da",
- "exercise_base": 371
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2049,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Boertie",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sit on a rowing machine with your back straight. ",
- "name": "Rowing Machine",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:39.087Z",
- "language": 2,
- "uuid": "f58a1356-6938-4a6d-8ab2-e5de42fc0550",
- "exercise_base": 1093
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2050,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Si\u00e9ntate, apoya los pies en los puntos de apoyo y agarra la barra con un agarre amplio. Tire de la pesa con un movimiento r\u00e1pido hacia el ombligo, no hacia arriba. Durante el movimiento, mant\u00e9n los brazos y los codos pegados al cuerpo. Junta los hombros. Deja que el peso baje lentamente hasta que tus brazos est\u00e9n completamente estirados.",
- "name": "Remo con polea",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:40.590Z",
- "language": 4,
- "uuid": "1e88ed07-f179-4494-8363-97bd7886dfe1",
- "exercise_base": 394
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2051,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sujeta dos pesas, los brazos estirados, las manos a los lados, las palmas hacia dentro. Flexiona los brazos y sube el peso con un movimiento r\u00e1pido. Al mismo tiempo, gira los brazos 90 grados al principio del movimiento. En el punto m\u00e1s alto, gira un poco las pesas hacia fuera. Sin pausa, b\u00e1jalas lentamente.No permitas que tu cuerpo se balancee durante el ejercicio, todo el trabajo lo realizan los b\u00edceps, que son los \u00fanicos m\u00fasculos que deben moverse (presta atenci\u00f3n a los codos).",
- "name": "Curl de b\u00edceps con mancuerna",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:34:05.963Z",
- "language": 4,
- "uuid": "a3ed40fb-83d3-4901-889f-6bba313e8c80",
- "exercise_base": 92
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2052,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "colundrum",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Poner la m\u00e1quina de press de pecho para que al sentarte los agarres est\u00e9n alineados con la parte inferior del pecho. Aseg\u00farate de que est\u00e1s sentado con la espalda bien pegada al asiento. Agarra una manija con cada mano, saca el pecho hacia afuera, mant\u00e9n la cabeza contra el reposacabezas.\n\nRespira profundamente y empuja lentamente las manijas hacia adelante hasta que tus brazos est\u00e9n casi completamente extendidos. Haz una pausa justo antes del bloqueo, y luego regresa lentamente las manijas a la posici\u00f3n inicial. Haz una pausa justo antes de que las manijas se detengan completamente y realiza otra repetici\u00f3n.",
- "name": "Seated Bench Press",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:39.302Z",
- "language": 2,
- "uuid": "68c39c38-2459-449f-985d-465624f45f12",
- "exercise_base": 1094
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2053,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "colundrum",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Pon la m\u00e1quina de press de pecho para que al sentarte los agarres est\u00e9n alineados con la parte inferior del pecho. Aseg\u00farate de que est\u00e1s sentado con la espalda bien pegada al asiento. Agarra una manija con cada mano, saca el pecho hacia afuera, mant\u00e9n la cabeza contra el reposacabezas.\n\nRespira profundamente y empuja lentamente las manijas hacia adelante hasta que tus brazos est\u00e9n casi completamente extendidos. Haz una pausa justo antes del bloqueo, y luego regresa lentamente las manijas a la posici\u00f3n inicial. Haz una pausa justo antes de que las manijas se detengan completamente y realiza otra repetici\u00f3n.",
- "name": "Press de banca sentado",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:39.436Z",
- "language": 2,
- "uuid": "9ba89a24-00ed-430e-ae64-396427ac612a",
- "exercise_base": 1095
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2054,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "colundrum",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Poner la m\u00e1quina de press de pecho para que al sentarte los agarres est\u00e9n alineados con la parte inferior del pecho. Aseg\u00farate de que est\u00e1s sentado con la espalda bien pegada al asiento. Agarra una manija con cada mano, saca el pecho hacia afuera, mant\u00e9n la cabeza contra el reposacabezas. Respira profundamente y empuja lentamente las manijas hacia adelante hasta que tus brazos est\u00e9n casi completamente extendidos. Haz una pausa justo antes del bloqueo, y luego regresa lentamente las manijas a la posici\u00f3n inicial. Haz una pausa justo antes de que las manijas se detengan completamente y realiza otra repetici\u00f3n",
- "name": "Press Banca Sentado",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:39.184Z",
- "language": 4,
- "uuid": "6a9add1b-2e03-4230-a705-8af70231bb04",
- "exercise_base": 1094
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2055,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "tregga",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Das Training des stabilen Standes dominat auf einem Bein ist beiseitig entscheidend. Einerseits um Beschwerden vorzubeugen und andererseits um eine stabile Basis zu legen.Die \u00fcbende Person stellt sich in die gewohnte Standposition und versucht bei stabilem Oberk\u00f6rper das unbelastete Bein wiederholt zu heben und und in H\u00fcfte und Knie zu beugen und wieder zu senken. Die Bewegung wird jedenfalls auch mit der anderen Seite wiederholt.\nDie \u00dcbung trainiert die Stabilit\u00e4t der h\u00fcftumgebenden Muskulatur",
- "name": "Abduktion im Stand",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:39.464Z",
- "language": 2,
- "uuid": "5eda0a41-3a58-4424-acdb-5a02a4e5c113",
- "exercise_base": 1096
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2056,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "tregga",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Das Training des stabilen Standes dominat auf einem Bein ist beiseitig entscheidend. Einerseits um Beschwerden vorzubeugen und andererseits um eine stabile Basis zu legen.Die \u00fcbende Person stellt sich in die gewohnte Standposition und versucht bei stabilem Oberk\u00f6rper das unbelastete Bein wiederholt zu heben und und in H\u00fcfte und Knie zu beugen und wieder zu senken. Die Bewegung wird jedenfalls auch mit der anderen Seite wiederholt.\nDie \u00dcbung trainiert die Stabilit\u00e4t der h\u00fcftumgebenden Muskulatur",
- "name": "Abduktion im Stand",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:39.582Z",
- "language": 2,
- "uuid": "8d125c27-f531-4caa-89da-7dc20bebfa49",
- "exercise_base": 1097
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2057,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "philip",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Seated, bent 45 deg forward. Arms fully stretched out, raise arms up to shoulder height and back down",
- "name": "Seated rear delt rise",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:39.622Z",
- "language": 2,
- "uuid": "8d283974-d497-4a17-9f53-e80f755ed352",
- "exercise_base": 1098
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2058,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "philip",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sling a rubber band on a kettlebell and lift the kettlebell by the rubber band. Let it hang by your side and stand on one leg, switch leg while continuing hold. Repeat with other hand",
- "name": "Dynamic side hold",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:39.707Z",
- "language": 2,
- "uuid": "baedbebc-6c43-4cbf-9b36-840bfcc8dad5",
- "exercise_base": 1099
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2059,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "philip",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Get a medicine ball, shoulder width stance, squat, thrust the ball as high as possible against the wall and catch",
- "name": "Wall balls",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:39.747Z",
- "language": 2,
- "uuid": "165209d4-5822-45fe-94ef-3a968ab5ef0b",
- "exercise_base": 1100
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2060,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Siediti su una stuoia, i polpacci sono appoggiati su una panca, le ginocchia formano un angolo retto. Tieni le mani dietro la nuca. Sali ora con un movimento rotatorio della schiena, dovresti sentire come le singole vertebre perdono contatto con il tappetino. Nel punto pi\u00f9 alto, contrai gli addominali il pi\u00f9 possibile e mantieni la posizione per 2 secondi. Ora scendi, srotolando la schiena.",
- "name": "Sits-ups",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:38.064Z",
- "language": 13,
- "uuid": "380bbb02-a916-414f-83e9-0111befa2b04",
- "exercise_base": 591
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2061,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Perform a timed isometric pull-up on the bar",
- "name": "Horizontal traction isometry",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:39.779Z",
- "language": 2,
- "uuid": "10849119-c5bb-4a92-8783-f20eba40b933",
- "exercise_base": 1101
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2062,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Esegui una trazione isometrica alla sbarra a tempo",
- "name": "Isometria trazioni orizzontali",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:39.805Z",
- "language": 13,
- "uuid": "88220a9e-5fcc-485a-b02a-79365a2ce344",
- "exercise_base": 1101
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2063,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The posterior muscles of the buttocks, hamstrings, soleus and gastrocnemius are trained more",
- "name": "Alternate back lunges",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:39.890Z",
- "language": 2,
- "uuid": "b6771fbc-f99a-477a-be36-52b97dc9a952",
- "exercise_base": 1102
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2064,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Si allenano maggiormente i muscoli posteriori dei glutei, femorali, soleo e gastrocnemio",
- "name": "Affondi indietro alternati",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:39.856Z",
- "language": 13,
- "uuid": "71e71bcb-541d-49ac-98ce-0b390309d649",
- "exercise_base": 1102
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2065,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "from a standing position with knees slightly bent and hands resting on the floor. From here, proceed forward with your hands keeping your buttocks contracted and without losing control of your lower back.",
- "name": "walking bridge",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:39.952Z",
- "language": 2,
- "uuid": "5cc4bee8-be36-4347-bcaf-16b0f9169f13",
- "exercise_base": 1103
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2066,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Dalla posizione in piedi con le ginocchia leggermente flesse e le mani appoggiate a terra. Da qua procedete in avanti con le mani mantenendo i glutei contratti e senza perdere il controllo della schiena bassa.",
- "name": "Ponte in camminata",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:39.937Z",
- "language": 13,
- "uuid": "9fb31fce-913e-43d9-91ac-52aa48e229da",
- "exercise_base": 1103
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2067,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Walking outdoor or indoor, try keeping a pace of at list 100 steps per minute.",
- "name": "Walking",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:39.984Z",
- "language": 2,
- "uuid": "8cc7b46b-0a20-401a-8042-b68b85ac821d",
- "exercise_base": 1104
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2068,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Mikko Ruohola",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Po\u0142\u00f3\u017c sztang\u0119 z ty\u0142u bark\u00f3w. Sta\u0144 prosto, a nast\u0119pnie wykonaj krok do przodu. Krok powinien doprowadzi\u0107 ci\u0119 do pozycji, w taki spos\u00f3b aby kolanem nogi zakrocznej dotkn\u0105\u0107 pod\u0142ogi.(Dotkni\u0119cie ma by\u0107 delikatne z pe\u0142na kontrol\u0105) Nast\u0119pnie wsta\u0144 i powt\u00f3rz z drug\u0105 nog\u0105.\n\nPami\u0119taj o zachowaniu dobrej postawy.",
- "name": "Wykroki ze sztang\u0105",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:23.005Z",
- "language": 14,
- "uuid": "0567f315-8751-4280-ad5d-c5f2f1584756",
- "exercise_base": 46
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2069,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "sebk",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Con las mancuernas en la mano, flexiona la cadera hasta que las manos cuelguen justo por debajo de las rodillas (similar a la posici\u00f3n inicial de pierna recta). Mantenga constante el \u00e1ngulo de la parte superior del cuerpo mientras contrae los m\u00fasculos dorsales para llevar los codos hacia atr\u00e1s, pellizcando los om\u00f3platos en la parte superior. Intenta no levantarte en cada repetici\u00f3n, comprueba que las manos quedan por debajo de las rodillas en cada repetici\u00f3n.",
- "name": "Remo con mancuernas",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:34:26.435Z",
- "language": 4,
- "uuid": "06b7a24c-8f97-4274-a188-21604cf28cae",
- "exercise_base": 81
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2070,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "utkb",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sit on floor or mat. Place arms slightly behind you. Raise legs. Now extend your legs and pull them back.",
- "name": "Seated Knee Tuck",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:40.066Z",
- "language": 2,
- "uuid": "f5529ff2-9ea2-4261-9b19-c769b1e971a5",
- "exercise_base": 1105
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2071,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "utkb",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sit on floor or mat. Place arms slightly behind you. Raise legs. Now extend your legs and pull them back.",
- "name": "Seated Knee Tuck",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:40.122Z",
- "language": 2,
- "uuid": "606db0f4-b0d5-4527-ba01-97200785add9",
- "exercise_base": 1106
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2072,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "cshep442",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The concentration curl is a classic exercise for building the biceps one arm at a time. It can be performed bent over or kneeling, but is more often performed seated on a bench. It's great for emphasizing the biceps peak and is often used to finish a biceps workout",
- "name": "Cable Concentration Curl",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:40.216Z",
- "language": 2,
- "uuid": "5fe56dc9-1dee-4b6b-af2d-5d95528b4a0a",
- "exercise_base": 1109
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2073,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "anon1337",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Push-ups are an exercise in which a person, keeping a prone position, with the hands palms down under the shoulders, the balls of the feet on the ground, and the back straight, pushes the body up and lets it down by an alternate straightening and bending of the arms.",
- "name": "Push-Ups",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:40.292Z",
- "language": 2,
- "uuid": "a79a00b9-feb4-48ff-bb1a-1bb35e4fe593",
- "exercise_base": 1110
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2074,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "anon1337",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Inclined push-ups primarily target the chest muscles (pectoralis major and minor), but also work the triceps, shoulders, and core to a lesser extent. Because the upper body is elevated, the incline push-up places less emphasis on the triceps compared to regular push-ups, which may be beneficial for individuals looking to specifically target their chest muscles.",
- "name": "Push-Ups | Incline",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:40.589Z",
- "language": 2,
- "uuid": "22352037-fefd-4197-a1fc-6acec127dcd0",
- "exercise_base": 1111
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2075,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "anon1337",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Decline push-ups are another modified version of the traditional push-up that target the upper body muscles in a different way. To perform a decline push-up, elevate your feet on an elevated surface, such as a bench, chair, or step, while placing your hands on the ground in a push-up position. Lower your body towards the ground while maintaining a straight line from your shoulders to your ankles, and then push back up to the starting position.\n\nUnlike the inclined push-up, the decline push-up places more emphasis on the shoulders and triceps, while still engaging the chest muscles to a lesser extent. By elevating your feet, you increase the difficulty of the exercise by placing more weight on your upper body, forcing your shoulders and triceps to work harder to push your body back up. The decline push-up can be a great way to challenge your upper body strength and improve your ability to perform other push-up variations. As with any exercise, be sure to use proper form and start with a height that is appropriate for your strength and fitness level.",
- "name": "Push-Ups | Decline",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:40.630Z",
- "language": 2,
- "uuid": "ff551c76-3772-48f9-9cdb-396f45da05d7",
- "exercise_base": 1112
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2076,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "anon1337",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Parallettes push-ups are a variation of the traditional push-up that are performed with the hands on parallel bars, known as parallettes. To perform a parallettes push-up, assume a push-up position with your hands on the parallettes and your feet on the ground. Lower your body towards the ground while keeping your elbows close to your sides, and then push back up to the starting position.\n\nParallettes push-ups place more emphasis on the chest and shoulders compared to traditional push-ups, as they allow for a greater range of motion in the shoulder joint. This increased range of motion can also help to improve shoulder stability and mobility. Additionally, parallettes push-ups engage the core muscles more than traditional push-ups, as the instability of the parallettes requires greater activation of the core muscles to maintain proper form.\n\nThe added challenge of balancing on the parallettes also requires greater upper body strength and control, making parallettes push-ups a more advanced variation of the traditional push-up. They can be a great way to challenge yourself and add variety to your upper body workout routine. As always, be sure to use proper form and start with a level that is appropriate for your strength and fitness level.",
- "name": "Push-Ups | Parallettes",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:40.659Z",
- "language": 2,
- "uuid": "26ce0057-e788-43b8-965f-2fae036ae666",
- "exercise_base": 1113
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2077,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "philip",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "When creating a workout based on time, add this to add rest time in the program",
- "name": "Rest (for timed workouts)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:40.700Z",
- "language": 2,
- "uuid": "b2cae6bf-a383-42cc-92ca-4c06eb8d14fc",
- "exercise_base": 1114
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2078,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "philip",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "As a warmup, use light dumbbells, one in each hand. Lunge in alternating directions, forward, sideways, backwards and 45 degree angles.",
- "name": "3D lunge warmup",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:40.722Z",
- "language": 2,
- "uuid": "bece2c5e-aadc-4d20-bde2-64b5b53f53f0",
- "exercise_base": 1115
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2079,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "philip",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Grab half your body weight in each hand and walk.",
- "name": "Dumbbell farmer's carrie",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:40.763Z",
- "language": 2,
- "uuid": "22319024-a420-4a24-849d-759c4ae79bf8",
- "exercise_base": 1116
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2080,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "sevae",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Coloque la barra sobre la cabeza con un agarre en pronaci\u00f3n estrecho. Baje el antebrazo detr\u00e1s de la parte superior del brazo con los codos sobre la cabeza. Extienda el antebrazo por encima de la cabeza. Baja y repite.",
- "name": "Extensi\u00f3n de triceps",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:25.204Z",
- "language": 4,
- "uuid": "10d5044e-d334-4a8c-9c4b-5998132b338a",
- "exercise_base": 50
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2081,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "cshep442",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "El empuje hacia abajo de la cuerda del cable es un ejercicio popular dirigido a los m\u00fasculos tr\u00edceps. Es f\u00e1cil de aprender y realizar, lo que lo convierte en el favorito de todos, desde principiantes hasta levantadores avanzados. Por lo general, se realiza para repeticiones de moderadas a altas, como 8-12 repeticiones o m\u00e1s por serie, como parte de un entrenamiento centrado en la parte superior del cuerpo o en los brazos.",
- "name": "Empuje de tr\u00edceps en cable",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2024-01-02T16:33:02.836Z",
- "language": 4,
- "uuid": "7460a7bc-4490-46aa-a4bb-883ab22ef171",
- "exercise_base": 805
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2082,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "http://www.bodybuilding.com/",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Comience con una mancuerna en cada mano y las palmas de las manos hacia el torso. Mantenga la espalda recta con una ligera flexi\u00f3n de las rodillas e incl\u00ednese hacia adelante por la cintura. Tu torso debe estar casi paralelo al piso. Aseg\u00farate de mantener la cabeza en alto. Tus brazos superiores deben estar cerca de tu torso y paralelos al piso. Tus antebrazos deben apuntar hacia el suelo mientras sostienes las pesas. Debe haber un \u00e1ngulo de 90 grados formado entre el antebrazo y la parte superior del brazo. Esta es tu posici\u00f3n de inicio. Ahora, mientras mantiene la parte superior de sus brazos inm\u00f3viles, exhale y use sus tr\u00edceps para levantar las pesas hasta que el brazo est\u00e9 completamente extendido. Conc\u00e9ntrese en mover el antebrazo. Despu\u00e9s de una breve pausa en la contracci\u00f3n superior, inhala y baja lentamente las mancuernas hasta la posici\u00f3n inicial. Repita el movimiento la cantidad prescrita de repeticiones. Variaciones: este ejercicio tambi\u00e9n se puede ejecutar con un brazo a la vez, al igual que se realizan las filas de un brazo. Adem\u00e1s, si le gusta la variedad de un solo brazo, puede usar un mango de polea baja en lugar de una mancuerna para una mejor contracci\u00f3n m\u00e1xima. En este caso, las palmas deben estar hacia arriba (agarre en supinaci\u00f3n) en lugar del torso (agarre neutral).",
- "name": "Contragolpe de tr\u00edceps con mancuernas",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:18.590Z",
- "language": 4,
- "uuid": "176fdc67-24e4-4485-b55d-accb1c87f067",
- "exercise_base": 655
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2083,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Si\u00e9ntese en una colchoneta, sus pantorrillas descansan en un banco, las rodillas forman un \u00e1ngulo recto. Mantenga sus manos detr\u00e1s de su cuello. Sube ahora con un movimiento de balanceo de tu espalda, debes sentir c\u00f3mo las v\u00e9rtebras individuales pierden contacto con la colchoneta. En el punto m\u00e1s alto, contrae los abdominales tanto como puedas y mantenlos all\u00ed durante 2 segundos. Baja ahora, desenrollando tu espalda.",
- "name": "Abdominales",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:33.048Z",
- "language": 4,
- "uuid": "30d08ec5-56cf-4fcc-bc78-0aec097006cd",
- "exercise_base": 591
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2084,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "novadani",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Mant\u00e9ngase inclinado hacia adelante, meta los codos en el lado negativo",
- "name": "Tirar de cables sentados",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:57.264Z",
- "language": 4,
- "uuid": "127898d7-6415-458a-9b9c-9261df316a3c",
- "exercise_base": 921
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2085,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "mbozi1",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "En una barra SZ, tome sus manos en el exterior de cada curva y p\u00e1rese con los brazos rectos hacia abajo, con las palmas hacia las piernas. Tire de la barra (doblando los brazos por el codo) hacia el pecho y empuje la barra por encima de la cabeza (los brazos lo m\u00e1s rectos posible). Regrese la barra a su pecho dejando caer los brazos a la altura de los codos. Regrese la barra a su posici\u00f3n original (p\u00e1rese con los brazos hacia abajo, las palmas hacia las piernas).",
- "name": "Press militar",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:25.891Z",
- "language": 4,
- "uuid": "42155790-bf93-497f-9bed-469d7a9f7887",
- "exercise_base": 418
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2086,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Franpol",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Remo en maquina o polea con barra larga...",
- "name": "Remo maquina abierto",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:48:12.117Z",
- "language": 2,
- "uuid": "52db74e5-ca32-4811-a0d5-3c667e4c8f7b",
- "exercise_base": 1117
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2087,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Franpol",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Remo en maquina o maquina de polea con barra ancha y agarre supino",
- "name": "Remo maquina abierto supino",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:40.828Z",
- "language": 2,
- "uuid": "180b21d9-7204-4076-95a3-397f912ff456",
- "exercise_base": 1118
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2088,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Franpol",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Remo en m\u00e1quina con barra en agarre estrecho",
- "name": "Remo maquina agarre estrecho",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:40.853Z",
- "language": 2,
- "uuid": "1c2af35d-84b2-4ca8-a237-0e948b392e37",
- "exercise_base": 1119
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2089,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Franpol",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Remo en m\u00e1quina o polea con agarre cerrado supino",
- "name": "Remo maquina agarre estrecho supino",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:40.877Z",
- "language": 2,
- "uuid": "ea27bd3b-6a3b-4b38-83bf-3583d6aad45f",
- "exercise_base": 1120
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2090,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "cshep442",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "El curl de concentraci\u00f3n es un ejercicio cl\u00e1sico para desarrollar los b\u00edceps un brazo a la vez. Se puede realizar inclinado o de rodillas, pero se realiza m\u00e1s a menudo sentado en un banco. Es excelente para enfatizar el pico del b\u00edceps y, a menudo, se usa para terminar un entrenamiento de b\u00edceps.",
- "name": "Biceps concentrado",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:40.154Z",
- "language": 4,
- "uuid": "cb1655ee-bfb4-46eb-84a8-cc70e69f0ed1",
- "exercise_base": 1109
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2091,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sostenga la barra SZ a la altura de los hombros, la espalda recta, los hombros ligeramente hacia atr\u00e1s, los brazos estirados. Dobla los brazos, elevando el peso, con un movimiento r\u00e1pido. Sin pausa, baja la barra con un movimiento lento y controlado.\n\nNo dejes que tu cuerpo se balancee durante el ejercicio, todo el trabajo lo hacen los b\u00edceps, que son los \u00fanicos m\u00fasculos que deben moverse (presta atenci\u00f3n a los codos).",
- "name": "Curl de biceps con barra Z",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:34:33.721Z",
- "language": 4,
- "uuid": "b09ec887-c939-47e2-b3a3-7842df52cb79",
- "exercise_base": 94
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2092,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Franpol",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posici\u00f3n inicial \n\u2022 Si\u00e9ntese en la m\u00e1quina y coloque las rodillas y los muslos debajo de las almohadillas. \n\u2022 Coloque las puntas de los pies en el borde m\u00e1s cercano del escal\u00f3n con los pies \nparalelos entre s\u00ed. \u2022 Apunte ligeramente \ncon los dedos de los pies para levantar las almohadillas de los muslos y quitar la barra \nde apoyo. \u2022 Permita que sus talones \nbajen m\u00e1s abajo que el escal\u00f3n hasta que sienta un\nMovimiento hacia arriba \n\u2022 Ponga los dedos de los pies en punta para \nlevantar los talones. \u2022 No tire de las asas ni incline el torso hacia atr\u00e1s.\nElevaci\u00f3n de tal\u00f3n sentado\nMovimiento descendente\nestirar.\nPosici\u00f3n inicial\n\u2022 Permita que sus talones vuelvan a caer a la posici\u00f3n inicial. \u2022 Cuando \ncomplete el conjunto, mueva la barra de apoyo a su lugar. ",
- "name": "Elevaci\u00f3n de tal\u00f3n sentados",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:40.903Z",
- "language": 2,
- "uuid": "3c5f9a79-ba52-4602-a982-2e83fb566781",
- "exercise_base": 1122
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2093,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Franpol",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posici\u00f3n inicial\n\u2022 Mire hacia la m\u00e1quina y coloque las puntas de los pies en el borde m\u00e1s cercano del escal\u00f3n con los pies paralelos entre s\u00ed. \n\u2022 Sumerja su cuerpo debajo de las hombreras y p\u00f3ngase de pie con el cuerpo completamente erguido.\n\u2022 Permita que sus talones caigan m\u00e1s abajo que el escal\u00f3n hasta que sienta un estiramiento.\n\u2022 No permita que le bloqueen las rodillas. \n\nMovimiento hacia arriba \n\u2022 Ponga los dedos de los pies en punta para levantar los talones arriba.\n\u2022 Mantenga su cuerpo erguido y no mire hacia abajo ni se incline hacia adelante o hacia atr\u00e1s.\n\nMovimiento descendente\n\u2022 Permita que sus talones vuelvan a caer a la posici\u00f3n inicial. \n\u2022 Mantenga su cuerpo completamente erguido y no rebote desde la posici\u00f3n m\u00e1s baja para \ncomenzar el movimiento ascendente.",
- "name": "Elevaci\u00f3n de tal\u00f3n de pie",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:40.937Z",
- "language": 2,
- "uuid": "f1badab1-2d99-496d-b9f8-4dd7ed7f6e2c",
- "exercise_base": 1123
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2094,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "El ejercicio es muy similar a la prensa de pierna ancha:\n\nSi\u00e9ntese en la m\u00e1quina y coloque los pies en la plataforma tan separados que podr\u00eda poner otro pie entre ellos. Los pies son paralelos y apuntan hacia arriba.\n\nBaje tanto el peso, que las rodillas formen un \u00e1ngulo recto. Vuelva a empujar inmediatamente la plataforma hacia arriba, sin ninguna pausa. Cuando est\u00e1 en la posici\u00f3n m\u00e1s baja, las rodillas apuntan un poco hacia afuera y el movimiento debe ser siempre fluido.",
- "name": "Prensa de piernas cerrada",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:44.716Z",
- "language": 4,
- "uuid": "ba6bfe35-8b26-4be8-a89f-93c9b6e57e6e",
- "exercise_base": 373
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2095,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Si\u00e9ntese en la m\u00e1quina y coloque los pies en la plataforma, un poco m\u00e1s anchos que los hombros. Los pies est\u00e1n girados hacia afuera unos pocos grados.\n\nBaje tanto el peso, que las rodillas formen un \u00e1ngulo recto. Vuelva a empujar inmediatamente la plataforma hacia arriba, sin ninguna pausa. Cuando est\u00e1 en la posici\u00f3n m\u00e1s baja, las rodillas apuntan un poco hacia afuera y el movimiento debe ser siempre fluido.",
- "name": "Press de piernas abierto",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:45.742Z",
- "language": 4,
- "uuid": "79795148-6312-4521-b684-eeae0f005b36",
- "exercise_base": 374
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2096,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "La extensi\u00f3n de piernas es un ejercicio de entrenamiento con pesas de resistencia que se enfoca en el m\u00fasculo cu\u00e1driceps de las piernas. El ejercicio se realiza utilizando una m\u00e1quina llamada Leg Extension Machine. Hay varios fabricantes de estas m\u00e1quinas y cada uno es ligeramente diferente. La mayor\u00eda de los gimnasios y salas de pesas tendr\u00e1n la m\u00e1quina en sus instalaciones. La extensi\u00f3n de piernas es un ejercicio aislado dirigido a un grupo muscular espec\u00edfico, los cu\u00e1driceps. No debe considerarse como un entrenamiento total de piernas, como la sentadilla o el peso muerto. El ejercicio consiste en doblar la pierna a la altura de la rodilla y extender las piernas, para luego volver a bajarlas a la posici\u00f3n original.",
- "name": "Curl cuadriceps",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:45.309Z",
- "language": 4,
- "uuid": "ae5be74f-29cc-4856-8b07-c97d55e535c6",
- "exercise_base": 369
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2097,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Press de banca inclinado con barra fija.",
- "name": "Press de banca inclinado",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:24.142Z",
- "language": 4,
- "uuid": "22d018da-206d-4920-8b04-f69b5d3dd767",
- "exercise_base": 538
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2098,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Franpol",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\nMovimiento descendente\n\u2022 Tire de la barra hacia abajo para que pase cerca de su barbilla y toque la parte superior \nde su pecho. \n\u2022 Mantenga el resto de su cuerpo inm\u00f3vil.\n\nMovimiento hacia arriba \n\u2022 Permita que sus codos se extiendan para permitir que la barra suba hasta la posici\u00f3n inicial.\nposici\u00f3n. \n\u2022 Mantenga el resto de su cuerpo inm\u00f3vil.",
- "name": "Jal\u00f3n abierto",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:40.985Z",
- "language": 2,
- "uuid": "937d4453-c30d-4300-9f19-f83a6efec883",
- "exercise_base": 1124
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2099,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Franpol",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Movimiento descendente\n\u2022 Tire de la barra hacia abajo para que pase cerca de su barbilla y toque la parte superior \nde su pecho. \n\u2022 Mantenga el resto de su cuerpo inm\u00f3vil.",
- "name": "Jal\u00f3n abierto supino",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:41.033Z",
- "language": 2,
- "uuid": "a008d3c6-3075-4765-8fbc-5bd3bc19b565",
- "exercise_base": 1125
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2100,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Franpol",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Movimiento descendente\n\n\u2022 Tire de la barra hacia abajo para que pase cerca de su barbilla y toque la parte superior \nde su pecho. \n\u2022 Mantenga el resto de su cuerpo inm\u00f3vil.",
- "name": "Jal\u00f3n cerrado",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:41.067Z",
- "language": 2,
- "uuid": "2419b387-76ac-4a0c-af54-9fba306c54e3",
- "exercise_base": 1126
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2101,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Franpol",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Movimiento descendente\n\u2022 Tire de la barra hacia abajo para que pase cerca de su barbilla y toque la parte superior \nde su pecho. \n\u2022 Mantenga el resto de su cuerpo inm\u00f3vil.",
- "name": "Jal\u00f3n cerrado supino",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:41.099Z",
- "language": 2,
- "uuid": "3b738355-b6eb-474d-ac9b-2902b4f68ddf",
- "exercise_base": 1127
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2102,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Franpol",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sujeta dos pesas, los brazos estirados, las manos a los lados, las palmas hacia dentro. Flexiona los brazos y sube el peso con un movimiento r\u00e1pido. Al mismo tiempo, gira los brazos 90 grados al principio del movimiento. En el punto m\u00e1s alto, gira un poco las pesas hacia fuera. Sin pausa, b\u00e1jalas lentamente.No permitas que tu cuerpo se balancee durante el ejercicio, todo el trabajo lo realizan los b\u00edceps, que son los \u00fanicos m\u00fasculos que deben moverse (presta atenci\u00f3n a los codos).",
- "name": "Curl de biceps con mancuernas sentado",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:41.132Z",
- "language": 2,
- "uuid": "aabb2226-277d-4f2b-9e7a-e466b69ab358",
- "exercise_base": 1128
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2103,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Franpol",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Este ejercicio trabaja y tensa todo el m\u00fasculo del pecho. Este entrenamiento de pecho es bueno, pero el equipo generalmente solo se encuentra en gimnasios p\u00fablicos.",
- "name": "Aperturas en polea",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:41.168Z",
- "language": 2,
- "uuid": "8bbc2f58-3d7c-4253-a76d-cfca61c74785",
- "exercise_base": 1129
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2104,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Manu, wikipedia",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Para ejecutar el ejercicio, el levantador se para con los pies separados al ancho de los hombros y las pesas o los mangos de resistencia se sostienen a los lados con un agarre en pronaci\u00f3n (por encima de la cabeza).\n\nEl movimiento consiste en llevar los brazos por delante del cuerpo a la altura de los ojos y con s\u00f3lo una ligera flexi\u00f3n del codo. Esto a\u00edsla el m\u00fasculo deltoides anterior (frente al hombro) y utiliza el deltoides anterior para levantar el peso.\n\nAl levantar es importante mantener el cuerpo inm\u00f3vil para que el deltoides anterior se utilice por completo; si el peso no se puede levantar estando quieto, entonces es demasiado pesado y se necesita un peso menor. Es importante mantener una ligera flexi\u00f3n en el codo al levantar, ya que mantener el codo trabado agregar\u00e1 tensi\u00f3n a la articulaci\u00f3n del codo y podr\u00eda causar lesiones.\n\nTambi\u00e9n se puede usar un agarre neutral, similar al que se usa en el curl de martillo. Con esta variaci\u00f3n, el peso se eleva nuevamente al nivel de los ojos, pero en un \u00e1ngulo de 45 grados desde la parte frontal del cuerpo. Esto puede ser beneficioso para las personas con lesiones en el hombro, en particular las relacionadas con el manguito de los rotadores.",
- "name": "Elevaciones frontales",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:11.285Z",
- "language": 4,
- "uuid": "ad5a4419-6bfb-4464-8350-25df7ddc421e",
- "exercise_base": 256
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2105,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "novadani",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "olver a torre de cable, cable entre patas, barra SZ",
- "name": "Elevaci\u00f3n frontal con cable",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:28.488Z",
- "language": 4,
- "uuid": "fd175a0f-8b44-43fd-b577-f2a8060e3c2b",
- "exercise_base": 917
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2106,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Coge el cable, p\u00e1rate con los pies a la altura de los hombros, mant\u00e9n la espalda recta e incl\u00ednate un poco hacia delante. Empuje la barra hacia abajo, asegur\u00e1ndose de que los codos no se muevan durante el ejercicio. Gire las manos hacia afuera al final y vuelva a la posici\u00f3n inicial sin pausa.",
- "name": "Extension de triceps polea",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:57.798Z",
- "language": 4,
- "uuid": "b1791058-0d82-4f6e-bf18-bb1151f72353",
- "exercise_base": 659
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2107,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Franpol",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ejecuci\u00f3n\n1. Realice la posici\u00f3n inicial.\n2. Mantenga el agarre firme en todo momento, suba hasta la altura de los hombros, y hasta que ambos brazos queden flexionados. Exhale y contraiga los b\u00edceps.\n3. Luego baje lentamente, buscando que sus brazos se encuentren totalmente extendidos. En este punto inhale.\n4. Repita las veces que desee.",
- "name": "Biceps concentrado martillo (maquina)",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:41.204Z",
- "language": 2,
- "uuid": "4551a35d-bca0-4c65-bece-41969bd3e58e",
- "exercise_base": 1130
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2108,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Franpol",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Esta actividad te permitir\u00e1 ejercitar la zona del gl\u00fateo superior o mayor. Por ello, nunca puede faltar en tu rutina de ejercicios aislados para trabajar los gl\u00fateos.\n\nCol\u00f3cate en frente de una m\u00e1quina de poleo y localiza el gancho inferior. Luego, suj\u00e9talo en las tobilleras para trabajar en polea baja. En relaci\u00f3n a la postura, debes estar recto en todo momento. Presta especial atenci\u00f3n a tu espalda para mantenerla derecha y no lastimarte.\n\nEs recomendable que te sujetes a la m\u00e1quina para tener m\u00e1s equilibrio. Con la pierna que est\u00e1s sosteniendo el peso de la polea, realiza un estiramiento lento para atr\u00e1s sin flexionar la rodilla.",
- "name": "Extensi\u00f3n de gluteos en polea",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:41.291Z",
- "language": 2,
- "uuid": "2c3793b1-8e6b-4117-8154-6140143a05fe",
- "exercise_base": 1131
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2109,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Franpol",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Un ejercicio de extensi\u00f3n de cadera GHD es uno de los mejores ejercicios para gl\u00fateos. Si bien el ejercicio se enfoca principalmente en los gl\u00fateos, tambi\u00e9n es excelente para la zona lumbar, las pantorrillas y los isquiotibiales.",
- "name": "Extensi\u00f3n de gluteo en m\u00e1quina",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:41.332Z",
- "language": 2,
- "uuid": "00a01320-1382-4f36-aa1e-d603a180c0e6",
- "exercise_base": 1132
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2110,
- "fields": {
- "license": 3,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BFad07",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "El curl de piernas, tambi\u00e9n conocido como curl de isquiotibiales, es un ejercicio de aislamiento que se enfoca en los m\u00fasculos isquiotibiales. El ejercicio consiste en flexionar la parte inferior de la pierna contra la resistencia hacia las nalgas. Otros ejercicios que se pueden utilizar para fortalecer los isquiotibiales son las elevaciones de gl\u00fateos y isquiotibiales y el peso muerto.",
- "name": "Curl femoral",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:09.707Z",
- "language": 4,
- "uuid": "861b7564-d1e7-499f-9bcb-6f12d3b34fe3",
- "exercise_base": 364
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2111,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Franpol",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Para realizarlo, debes estirarte sobre un banco plano con los pies en el suelo para facilitar la estabilidad. Sit\u00faa las manos en pronaci\u00f3n o semi-pronaci\u00f3n (como te sea m\u00e1s c\u00f3modo) y realiza el movimiento.",
- "name": "PRESS HORIZONTAL",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:41.364Z",
- "language": 2,
- "uuid": "eb2e785c-d196-43ad-b2ea-97d28420ef82",
- "exercise_base": 1133
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2112,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "richmr2174@gmail.com",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Si\u00e9ntese boca arriba (mejor con respaldo). Tome una mancuerna firmemente con ambas manos y sost\u00e9ngala con los brazos extendidos sobre su cabeza. Con las palmas de las manos hacia arriba y sosteniendo el peso de la mancuerna, baje lentamente el peso detr\u00e1s de la cabeza.",
- "name": "Press de tr\u00edceps sentado",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:43:07.396Z",
- "language": 4,
- "uuid": "7feff9f0-6744-48b3-8c84-0eaf6e2e6a8b",
- "exercise_base": 549
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2113,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Franpol",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "El Jal\u00f3n al pecho es un ejercicio importante para fortalecer la espalda y mejorar la postura, lo que puede contribuir a una vida m\u00e1s saludable. Para realizar este ejercicio correctamente y evitar lesiones, es importante seguir algunos pasos clave:
1. Col\u00f3quese frente a la m\u00e1quina de poleas con las rodillas ligeramente dobladas y los pies en el suelo.
2. Agarre el mango de la polea con las palmas hacia abajo y las manos separadas a la anchura de los hombros.
3. Tire hacia abajo del mango hasta que toque o se acerque al pecho, manteniendo la posici\u00f3n durante uno o dos segundos.
4. Vuelva a subir el mango lentamente a la posici\u00f3n inicial, asegur\u00e1ndose de mantener los brazos y las manos rectos y la espalda recta durante todo el movimiento.
",
- "name": "JALONES PECHO NEUTRO",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:41.402Z",
- "language": 2,
- "uuid": "f7951980-5b23-4e09-812f-dd9c0939c618",
- "exercise_base": 1136
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2114,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Franpol",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "De pie, de cara al aparato, pies ligeramente separados, barra cogida en pronaci\u00f3n, brazos extendidos, manos separadas una distancia igual a Ia anchura de los hombros.\n\n- Espalda fija y la banda abdominal contra\u00edda, inspirar y llevar la barra hasta los muslos manteniendo los brazos extendidos. (o los codos ligeramente flexionados).\nEspirar al final del movimiento.\n",
- "name": "PULL OVER POLEA ALTA",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:41.486Z",
- "language": 2,
- "uuid": "87f25329-82e6-4bb7-97f4-31d44cddb047",
- "exercise_base": 1137
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2115,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Franpol",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sobre el banco inclinado frete a la maquina de polea, con el cuerpo boca bajo sobre el banco, se realiza el jal\u00f3n.",
- "name": "JALON EN BANCO INCLINADO",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:41.551Z",
- "language": 2,
- "uuid": "fa1371d7-a27b-4b25-ac74-9c0e603c44c3",
- "exercise_base": 1138
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2116,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "abeworld",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Conecte una cuerda a una estaci\u00f3n de polea colocada aproximadamente al nivel del pecho. Da un paso atr\u00e1s para que est\u00e9s soportando el peso con los brazos completamente extendidos y asume una postura escalonada (un pie hacia adelante). Doble las rodillas ligeramente para tener una base estable. Retraiga las esc\u00e1pulas (apriete el dedo de su compa\u00f1ero con los om\u00f3platos) y tire del centro de la cuerda ligeramente hacia la cara. Una buena se\u00f1al es pensar en separar los extremos de la cuerda, no solo en tirar hacia atr\u00e1s. A medida que se acerca a su cara, gire externamente para que sus nudillos queden mirando hacia el techo. Mantenga durante un segundo en la posici\u00f3n superior y baje lentamente.",
- "name": "Face pull",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:28.011Z",
- "language": 4,
- "uuid": "63aed287-c385-41ae-94c2-de76c4de93fd",
- "exercise_base": 222
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2117,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Posici\u00f3n inicial: Comience de pie con pesas en cada mano, la espalda recta y los pies separados al ancho de las caderas. Tus brazos deben estar relajados, apuntando hacia abajo. Tus rodillas deben estar ligeramente flexionadas, tus abdominales contra\u00eddos y tus hombros hacia abajo. Pasos: \n1. Dobla un brazo por el codo, llevando la mancuerna hasta tu hombro. La parte superior del brazo debe permanecer inm\u00f3vil durante este movimiento. 2. Lleva la mancuerna hacia abajo hasta que tu brazo est\u00e9 en su posici\u00f3n original relajada. \n3. Repita, cambiando de brazo.",
- "name": "Curl de biceps alterno",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:38.940Z",
- "language": 4,
- "uuid": "3cb8801d-b6e1-48ee-a82c-834d3b162d60",
- "exercise_base": 1012
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2118,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Franpol",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "1). Comience colocando la barra en la parte del banco en la que normalmente se sentar\u00eda. Debe asegurarse de alinear la barra correctamente para que no se caiga y est\u00e9 equilibrada.\n\n2). Mu\u00e9vase a la parte delantera del banco, la parte donde generalmente se encuentran los brazos, y col\u00f3quese para recostarse en un \u00e1ngulo de 45 grados con el est\u00f3mago y el torso presionados contra la parte delantera del banco.\n\n3). Los pies, y especialmente los dedos de los pies, deben estar bien colocados en el piso. Luego coloque los brazos superiores sobre la almohadilla que se encuentra en la parte interior del banco. La almohadilla superior debe estar ajustada en las axilas.\n\n4). Use sus brazos para agarrar la barra con las palmas hacia arriba, con un poco de ancho de hombro o un poco m\u00e1s cerca. Su agarre para este ejercicio ser\u00e1 importante. Sosteniendo las manos juntas, apuntar\u00e1 a la cabeza externa del b\u00edceps, mientras que cuanto m\u00e1s separadas est\u00e9n las manos, apuntar\u00e1 a la cabeza interna. Puede experimentar haciendo un conjunto de rizos con un agarre m\u00e1s cercano y otro conjunto con un agarre m\u00e1s ancho para asegurarse de golpear ambas cabezas del b\u00edceps.\n\n5). Poco a poco comience a levantar la barra hacia arriba y exhale. Aseg\u00farese de mantener la posici\u00f3n contratada por un segundo y luego apriete los b\u00edceps. Al hacer esto, desea mantener la parte superior de los brazos estacionaria y rizar el peso lo m\u00e1s alto posible.\n\n6). Vuelva a colocar la barra lentamente en la posici\u00f3n inicial y aseg\u00farese de respirar.\n\n7). Haga una breve pausa antes de repetir la cantidad recomendada de repeticiones para su set.",
- "name": "Curl Ara\u00f1a",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:41.580Z",
- "language": 2,
- "uuid": "82c272b0-0f54-496e-a2a2-b754f179b346",
- "exercise_base": 1139
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2119,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Franpol",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sentado sobre el aparato, la parte alta de los muslos apoyada sobre el asiento, la punta de los pies sobre la calza, los tobillos en flexi\u00f3n pasiva:\n\n- Efectuar una extensi\u00f3n de los pies (flexi\u00f3n plantar).",
- "name": "Gemelos en prensa",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:41.608Z",
- "language": 2,
- "uuid": "fe06beac-db74-4fc2-a999-827c564e1ff1",
- "exercise_base": 1140
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2120,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "cleen",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\n \n\n \n\n \n \n Take all your weight onto one leg and you're going to maintain that position, keeping your hips and pelvis level the whole time. With your back in a neutral position you want to tilt yourself forward kicking your leg back up and then slowly with your glutes bring yourself back up to neutral.\n \n\n\n \n\n \n\n ",
- "name": "Arabesque",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:41.657Z",
- "language": 2,
- "uuid": "479dd60e-ad8e-4338-ad9e-7996da30c84b",
- "exercise_base": 1141
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2121,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Franpol",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Ajusta la palanca de la m\u00e1quina para adaptarla a tu altura y si\u00e9ntate en la m\u00e1quina con la espalda contra la almohadilla de respaldo.\nColoca los tobillos sobre los cojines , los muslos debajo del cojinete de sujeci\u00f3n justo por encima de las rodillas y las manos en los agarres.Al inspirar realiza una flexi\u00f3n de las rodillas.\nMantener la espalda inm\u00f3vil en todo momento \u00fanicamente solo debe movilizarse los pies por la flexi\u00f3n de rodilla.\nMant\u00e9n la posici\u00f3n contra\u00edda por un segundo.\nLentamente regresa a la posici\u00f3n inicial. Espirar al final del movimiento.",
- "name": "Curl femoral sentado",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:41.698Z",
- "language": 2,
- "uuid": "80de1253-df1e-4a4a-9010-e4d078a3c49e",
- "exercise_base": 1142
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2122,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Franpol",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Espalda en maquina de extensi\u00f3n con peso",
- "name": "Back extensi\u00f3n",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:41.724Z",
- "language": 2,
- "uuid": "c6e202ff-0b92-4200-8a38-e09db554e6e0",
- "exercise_base": 1143
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2123,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Franpol",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Coloca la polea en el pelda\u00f1o m\u00e1s bajo de la m\u00e1quina. Coloque los pies en los soportes disponibles, si no hay soporte, busca un step y col\u00f3calo delante de la m\u00e1quina antes de colocar los pies en ella.\n\nComienza con los brazos completamente extendidos, ya que este movimiento se dirige a los dorsales y esta posici\u00f3n es la que mejor compromete la zona. Mant\u00e9n la cabeza, la espalda y la columna vertebral alineadas de forma neutra, con el pecho elevado y el n\u00facleo comprometido. Con una peque\u00f1a flexi\u00f3n de las rodillas, tira del accesorio hacia tu cuerpo hasta justo debajo del ombligo, iniciando el movimiento llevando los codos hacia las caderas, manteniendo los codos dentro. Cuando el agarre (accesorio) llegue a tu torso, aprieta los dorsales y los om\u00f3platos, manteniendo la contracci\u00f3n durante 1-2 segundos. Vuelve al principio y repite el n\u00famero de repeticiones deseado.",
- "name": "Remo Gironda",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:41.991Z",
- "language": 2,
- "uuid": "edd7d6e7-04f6-41ed-8ce8-fb1b12d8376b",
- "exercise_base": 1144
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2124,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Franpol",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Separamos las piernas a la distancia de los hombros.\n\nCogemos la barra con agarre Prono, siendo el agarre ancho a la altura de los hombros por lo menos.(explicaremos en los errores comunes el porque de este agarre).\nElevamos la barra hacia el ment\u00f3n pero sin llegar a tocarlo, aguantamos 1 segundo y volvemos a bajar de forma controlada.\nLa espalda siempre recta y sin ning\u00fan tipo de balanceo corporal.",
- "name": "REMO AL MENTON",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:48:12.160Z",
- "language": 2,
- "uuid": "ad91276c-264a-499a-98d3-36d109f5a43b",
- "exercise_base": 1145
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2125,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "L'esercizio \u00e8 lo stesso di una panca normale:\n\n Prendi due manubri e sdraiati su una panca, assicurati che i piedi \nsiano ben saldi a terra e che la schiena non sia arcuata, ma abbia un \nbuon contatto con la panca. Le braccia sono tese davanti a te, \nall'incirca alla larghezza delle spalle. Piega ora un po' le braccia e \nabbassale lateralmente con un movimento a semicerchio. Senza modificare\n l'angolo del gomito, riportali indietro con un movimento fluido.",
- "name": "croci con manubri su panca declinata",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:43.238Z",
- "language": 13,
- "uuid": "d9941b82-83be-4403-874b-150a895dcf21",
- "exercise_base": 239
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2126,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "novadani",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "macchina seduta, schiena dritta, esercizio lento",
- "name": "Pectoral Machine",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:37.885Z",
- "language": 13,
- "uuid": "923cb2e4-2b7c-490c-8b5a-3374e7fa9116",
- "exercise_base": 926
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2127,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- La panca dovrebbe essere inclinata ovunque da 30 a 45 gradi
\n- Assicurati di premere i manubri verso l'alto (perpendicolarmente al pavimento)
",
- "name": "Panca inclinata con manubri",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:51.230Z",
- "language": 13,
- "uuid": "7e272f23-0e0d-4226-ac20-cb57bc520071",
- "exercise_base": 537
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2128,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "MorugaSkorpio",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Hyperextensions, also known as back extensions or reverse crunches, are exercises that target the muscles of the lower back, specifically the erector spinae. Here's how to perform hyperextensions correctly:- Lie facedown on a hyperextension bench or a stability ball, positioning your hips at the edge and securing your ankles under the foot pads or having a partner hold them.
- Place your hands behind your head, crossing your arms at the wrists or resting them on your chest.
- Engage your core muscles by drawing your belly button toward your spine.
- Slowly lift your upper body off the bench or ball, focusing on using your lower back muscles to initiate the movement. Keep your neck in a neutral position.
- Continue lifting until your body forms a straight line from your head to your heels.
- Pause briefly at the top of the movement, then slowly lower your upper body back down to the starting position, maintaining control throughout the motion.
- Repeat for the desired number of repetitions, usually 8 to 12.
",
- "name": "Iperestensioni Lombari",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:42.037Z",
- "language": 2,
- "uuid": "19cc50ca-855e-44fb-b210-892bff37401e",
- "exercise_base": 1146
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2129,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "MorugaSkorpio",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Le iperestensioni lombari, note anche come estensioni del dorso o crunch inversi, sono esercizi che mirano ai muscoli della parte bassa della schiena, in particolare l'erettore spinale. Ecco come eseguire correttamente le iperestensioni lombari:- Sdraiati a pancia in gi\u00f9 su una panca per iperestensioni o su una palla da ginnastica, posizionando i fianchi sul bordo e fissando le caviglie sotto i supporti per i piedi o facendole tenere da un partner.
- Metti le mani dietro la testa, incrociando le braccia sui polsi o appoggiandole sul petto.
- Contrai i muscoli addominali tirando il tuo ombelico verso la colonna vertebrale.
- Solleva lentamente la parte superiore del corpo dalla panca o dalla palla, concentrandoti sull'uso dei muscoli della parte bassa della schiena per iniziare il movimento. Mantieni il collo in posizione neutra.
- Continua a sollevarti finch\u00e9 il tuo corpo forma una linea retta dalla testa ai talloni.
- Brevemente fai una pausa nella posizione pi\u00f9 alta del movimento, quindi abbassa lentamente la parte superiore del corpo fino alla posizione di partenza, mantenendo il controllo durante tutto il movimento.
- Ripeti per il numero desiderato di ripetizioni, di solito da 8 a 12.
",
- "name": "Iperestensioni lombari",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:42.053Z",
- "language": 13,
- "uuid": "754ecf37-e4e0-4250-9858-9ec2f744936e",
- "exercise_base": 1146
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2130,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sedersi, appoggiare i piedi sui punti di appoggio e afferrare la sbarra con una presa larga. Tirate il peso con un movimento rapido verso l'ombelico, non in alto. Durante il movimento, tenere le braccia e i gomiti vicini al corpo. Le spalle sono unite. Lasciare scendere lentamente il peso finch\u00e9 le braccia non sono completamente distese.",
- "name": "Pulley basso",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:38.539Z",
- "language": 13,
- "uuid": "8ba6468d-97cc-4f45-92a7-0a665c4d90a3",
- "exercise_base": 394
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2131,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "drthurlow",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "afferrare la sbarra larga e portare fino al mento sentendo sempre l'adduzione scapolare durante l'esecuzione",
- "name": "Lat pull down",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:38:50.286Z",
- "language": 13,
- "uuid": "dbdccdc4-425e-4b25-9f05-8c5b6ac24cb2",
- "exercise_base": 355
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2132,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "La elevaci\u00f3n de piernas a 90\u00b0 en la barra es un ejercicio muy intenso en el que intervienen todos los m\u00fasculos abdominales.",
- "name": "Elevaciones de rodillas",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:33:17.350Z",
- "language": 4,
- "uuid": "f61db0b4-afcc-4d6f-a62d-159aaa435c52",
- "exercise_base": 978
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2133,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "En la posici\u00f3n de plancha correcta, coloque los pies a una distancia ligeramente superior a la anchura de los hombros. Levante y toque alternativamente el hombro opuesto con una mano.",
- "name": "Plancha a una mano alterna",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:38.000Z",
- "language": 4,
- "uuid": "00bd867e-1758-4e3a-bfbd-07b35ea07392",
- "exercise_base": 1091
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2134,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "novadani",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sentado al rev\u00e9s en un banco de b\u00edceps con un agarre estrecho",
- "name": "Curl de predicador inverso",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:41.369Z",
- "language": 4,
- "uuid": "d809851e-143a-442e-8724-5c0341c09cbf",
- "exercise_base": 913
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2135,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Fique firme, com os p\u00e9s ligeiramente mais afastados do que os ombros. Fique diretamente atr\u00e1s da barra, onde ela mal deve tocar sua canela, com os p\u00e9s apontando um pouco para fora. Curve-se com as costas retas, os joelhos tamb\u00e9m apontando um pouco para fora. Agarre a barra com uma pegada na largura dos ombros, uma pegada por baixo e uma pegada reversa.\n\nPuxe o peso para cima. No ponto mais alto, fa\u00e7a uma leve depress\u00e3o para tr\u00e1s e puxe a barra para tr\u00e1s. Segure 1 ou 2 segundos nessa posi\u00e7\u00e3o. Des\u00e7a, certificando-se de que as costas n\u00e3o est\u00e3o dobradas. Depois de descer, voc\u00ea pode voltar assim que os pesos tocarem o ch\u00e3o ou fazer uma pausa, dependendo do peso.",
- "name": "Levantamento terra",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:37:15.979Z",
- "language": 7,
- "uuid": "e570cd82-5a8f-4768-a2f3-8d60bad5c6e8",
- "exercise_base": 184
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2136,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Os pull-ups da m\u00e1quina s\u00e3o uma varia\u00e7\u00e3o assistida do exerc\u00edcio pull-up tradicional. Eles s\u00e3o projetados para ajudar as pessoas que est\u00e3o desenvolvendo a for\u00e7a necess\u00e1ria para realizar o movimento completo. A m\u00e1quina permite ajustar o peso para fornecer suporte adequado durante o exerc\u00edcio.\n\nPara realizar flex\u00f5es na m\u00e1quina, siga os seguintes passos: posicione-se corretamente, ajuste o peso para o suporte desejado, segure a barra com as m\u00e3os alinhadas com os ombros, mantenha os bra\u00e7os retos e a postura ereta. Inicie o movimento flexionando os cotovelos e puxando o corpo em dire\u00e7\u00e3o \u00e0 barra. Suba at\u00e9 que seu queixo esteja acima da barra e seus ombros estejam firmes.\n\nA descida deve ser feita de forma controlada, estendendo totalmente os bra\u00e7os. Realize o n\u00famero desejado de repeti\u00e7\u00f5es, adaptando-o \u00e0 sua habilidade. Lembre-se de respirar corretamente durante o exerc\u00edcio, inspirando na fase descendente e expirando ao puxar o corpo para cima.\n\nA pr\u00e1tica regular de flex\u00f5es na m\u00e1quina fortalecer\u00e1 os m\u00fasculos das costas, ombros e bra\u00e7os, ajudando a melhorar a postura e a for\u00e7a geral. \u00c0 medida que voc\u00ea ganha mais for\u00e7a, pode reduzir gradualmente a assist\u00eancia fornecida pela m\u00e1quina e progredir para a tradicional flex\u00e3o sem ajuda.\n\nEssa varia\u00e7\u00e3o do exerc\u00edcio \u00e9 uma op\u00e7\u00e3o acess\u00edvel para iniciantes ou pessoas que lutam para realizar flex\u00f5es completas. Lembre-se de adaptar o peso e o n\u00famero de repeti\u00e7\u00f5es de acordo com seu n\u00edvel de for\u00e7a e capacidade. A pr\u00e1tica regular e a progress\u00e3o gradual ajudar\u00e3o a melhorar sua forma e progredir em dire\u00e7\u00e3o a flex\u00f5es completas.",
- "name": "Pull Ups na m\u00e1quina",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:41:26.773Z",
- "language": 7,
- "uuid": "743f7b44-541d-4d8c-955d-a1e44635aabe",
- "exercise_base": 477
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2137,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sente-se, coloque os p\u00e9s nos pontos de apoio e agarre a barra com uma pegada larga. Puxe o peso com um movimento r\u00e1pido em dire\u00e7\u00e3o ao umbigo, n\u00e3o para cima. Mantenha os bra\u00e7os e cotovelos durante o movimento pr\u00f3ximos ao corpo. Seus ombros s\u00e3o puxados juntos. Deixe o peso cair lentamente at\u00e9 que seus bra\u00e7os estejam completamente esticados.",
- "name": "Remada baixa",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:39:39.559Z",
- "language": 7,
- "uuid": "4e2fec40-7111-47de-a687-4d22a7e78d7d",
- "exercise_base": 394
- }
- },
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- "model": "exercises.exercise",
- "pk": 2138,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "burenl",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sentado em um banco, pegue uma barra com as palmas das m\u00e3os voltadas para cima e as m\u00e3os afastadas na largura dos ombros. Descanse os antebra\u00e7os nas coxas e deixe os pulsos pendurados sobre os joelhos. Execute o movimento curvando as palmas das m\u00e3os e os pulsos em dire\u00e7\u00e3o ao rosto.\n\nFa\u00e7a uma pausa por um momento na posi\u00e7\u00e3o superior e, em seguida, retorne lentamente a barra \u00e0 posi\u00e7\u00e3o inicial.",
- "name": "Flex\u00e3o de Punho com Barra",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:35:43.964Z",
- "language": 7,
- "uuid": "fff7e37c-67a4-46a1-b859-cef0ade836db",
- "exercise_base": 51
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- },
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- "model": "exercises.exercise",
- "pk": 2139,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Agarre a barra, fique em p\u00e9 com os p\u00e9s afastados dos ombros, mantenha as costas retas e incline-se um pouco para a frente. Empurre a barra para baixo, certificando-se de que os cotovelos n\u00e3o se movam durante o exerc\u00edcio. Sem pausa, volte \u00e0 posi\u00e7\u00e3o inicial.",
- "name": "Extens\u00f5es de tr\u00edceps no cabo com barra",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:21.449Z",
- "language": 7,
- "uuid": "bbade4e4-8848-43bc-bbc9-345a773bcef1",
- "exercise_base": 660
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2141,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "anto.kreegyr",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Triceps pushdown on cable using lat bar.\n",
- "name": "Triceps Pushdown",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:42.080Z",
- "language": 2,
- "uuid": "f34914be-4155-4576-879b-7c024f8b02ff",
- "exercise_base": 1185
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2142,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "anto.kreegyr",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "One arm bent over row on cable with a machine",
- "name": "One Arm Bent Row",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:42.172Z",
- "language": 2,
- "uuid": "6a777fd3-cbe7-4051-94c5-a247a23a7bce",
- "exercise_base": 1186
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2143,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "anto.kreegyr",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "High pull down on cable on machine..",
- "name": "High Pull",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:42.219Z",
- "language": 2,
- "uuid": "c4f94bff-029a-4472-97e4-54ea784ac677",
- "exercise_base": 1187
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2144,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "con una pesa en una mano, estiramos el brazo hacia abajo, flexionamos el otro brazo apoyando la mano en la cabeza. Ahora llevamos la mano con la pesa girando el torso arriba y abajo",
- "name": "Flexi\u00f3n lateral",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:42.276Z",
- "language": 2,
- "uuid": "4d07c7bb-00d8-48e7-bf70-20627d27ff53",
- "exercise_base": 1188
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2145,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "sentado en el suelo agarramos la pesa rusa, flexionamos las piernas y las separamos del suelo. Ahora llevaremos a un lado y otro la pesa",
- "name": "Abdominales sovieticas",
- "created": "2023-08-06T08:17:17.349Z",
- "last_update": "2023-12-26T16:47:42.313Z",
- "language": 2,
- "uuid": "5be194a2-42db-491b-9789-16dc23754c64",
- "exercise_base": 1189
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2146,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Franpol",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "POSICI\u00d3N INICIAL:
Seleccione el peso adecuado en una barra. Col\u00f3quese de pie con la barra usando un agarre prono y las manos a la anchura de los hombros. Contraiga el suelo pelvico y el core mientras mantiene su pecho levantado.
EJECUCI\u00d3N:
Contrayendo los b\u00edceps, doble los codos totalmente mientras exhala. Vuelva a la posici\u00f3n inicial con un suave movimiento mientras inhala.
",
- "name": "Curl de biceps con agarre prono",
- "created": "2023-08-06T16:42:54.950Z",
- "last_update": "2023-12-26T16:47:42.373Z",
- "language": 2,
- "uuid": "1e6a664c-ee0c-45c4-8da2-95a1f7711011",
- "exercise_base": 1190
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2147,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Benefits of the Bulgarian split squat abound. As a lower body exercise, it strengthens the muscles of the legs, including the quads, hamstrings, glutes, and calves. Also, as a single-leg exercise, your core is forced to work in overdrive to maintain your balance.",
- "name": "Bulgarian Split Squats",
- "created": "2023-08-10T14:33:26.120Z",
- "last_update": "2023-12-26T16:47:42.415Z",
- "language": 2,
- "uuid": "ff7d8d9d-11ca-4684-bd3f-d0ecae2ed2ec",
- "exercise_base": 1191
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2148,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Franpol",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Con una mancuerna en cada mano, vamos a realizar movimientos alternos de llevar la mancuerna hacia arriba.",
- "name": "Curl de biceps alterno",
- "created": "2023-08-11T04:31:16.757Z",
- "last_update": "2023-12-26T16:47:42.621Z",
- "language": 2,
- "uuid": "a4467288-4034-4b90-9840-145f7b890d9b",
- "exercise_base": 1192
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2149,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "lion",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Hold a dumbbell, barbell weight or something else that is heavy with both hands, but make sure it is not too heavy and you are able to keep in form.
- Lean back to a 45-degree angle from the floor. For an extra challenge, lift your feet off the floor.
- Rotate your arms to one side to the same level as your chest, touch the floor for a little extra challenge, and then do the same to the other side. When you're back in your original position after doing both sides it will count as 1 rep.
",
- "name": "Russian Twist",
- "created": "2023-09-11T12:54:31.672Z",
- "last_update": "2023-12-26T16:47:42.660Z",
- "language": 2,
- "uuid": "83128bfa-20c7-48f8-a0de-1d3e6bb1bf3b",
- "exercise_base": 1193
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2150,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "prevail90",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "The Pallof press is an anti-rotation exercise that trains the larger and smaller muscles around the spine to resist rotation.- Stand parallel to the cable machine or to the anchor point to the \nresistance band and clasp with the handle or band with both hands.
- Make sure your torso is front on and bring your hands to the center of your chest and slowly press out.
- Slowly return your hands to the chest and repeat.
",
- "name": "PALLOF PRESS",
- "created": "2023-09-29T00:15:43.354Z",
- "last_update": "2023-12-26T16:47:42.764Z",
- "language": 2,
- "uuid": "6477e68e-27a9-4165-93f0-b94a30eac67f",
- "exercise_base": 1194
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2151,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "BeLikeWater",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Rennen of joggen in het park of een cardiomachine",
- "name": "Hardlopen",
- "created": "2023-09-29T15:03:19.373Z",
- "last_update": "2023-12-26T16:43:30.948Z",
- "language": 6,
- "uuid": "a45dfeaa-5389-49b2-9586-16d7ec84e7e3",
- "exercise_base": 527
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2152,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Insight",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "With feet a little wider than shoulder-width apart and staying low to mimic a defensive position, you should step with their lead leg and push off with their plant leg.\nAfter three slides, rotate your body for 180 degree on the guiding (/outer) leg and do a squat. Continue.",
- "name": "Side Slides + Squats",
- "created": "2023-10-06T16:52:13.845Z",
- "last_update": "2023-12-26T16:47:42.801Z",
- "language": 2,
- "uuid": "d6cdcadf-c1e8-486e-aca6-052ebf5e94f5",
- "exercise_base": 1195
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2153,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Insight",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Exercises for strengthening knee and leg musculature.- Lateral Wall Drills March - https://youtu.be/9RiTlJ6Mmek
- Lateral Wall Drills OPEN - https://youtu.be/ADRlN8-Wfdg
- Lateral Wall Drills CROSS - https://youtu.be/hGH2sj0Tzu4
",
- "name": "Wall Drills",
- "created": "2023-10-06T17:13:57.420Z",
- "last_update": "2023-12-26T16:47:42.828Z",
- "language": 2,
- "uuid": "948f064e-0127-4935-9661-9c2a0aed9604",
- "exercise_base": 1196
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2154,
- "fields": {
- "license": 1,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wger.de",
- "license_author_url": "",
- "license_derivative_source_url": "",
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- "name": "\u0413\u0438\u043f\u0435\u0440\u044d\u043a\u0441\u0442\u0435\u043d\u0437\u0438\u044f",
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- "pk": 2155,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "enros7500",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0438\u0433\u0440\u0430\u0435\u0442 \u043a\u043b\u044e\u0447\u0435\u0432\u0443\u044e \u0440\u043e\u043b\u044c \u0434\u043b\u044f \u0440\u0430\u0437\u0432\u0438\u0442\u0438\u044f \u043d\u0438\u0436\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0442\u0435\u043b\u0430, \u043f\u0440\u0438 \u044d\u0442\u043e\u043c \u0435\u0433\u043e \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u044c \u0438 \u0431\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u043e\u0441\u0442\u044c \u0437\u0430\u0432\u0438\u0441\u044f\u0442 \u043e\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f. \u042d\u0442\u043e \u0432\u043a\u043b\u044e\u0447\u0430\u0435\u0442 \u0432 \u0441\u0435\u0431\u044f \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0443\u044e 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\u043f\u0430\u0443\u044d\u0440\u043b\u0438\u0444\u0442\u0438\u043d\u0433\u043e\u043c.\n\n\u0421\u0442\u043e\u0439\u043a\u0430: \u0421\u0442\u0430\u043d\u044c\u0442\u0435 \u043f\u0440\u044f\u043c\u043e, \u0440\u0430\u0437\u043c\u0435\u0441\u0442\u0438\u0432 \u043d\u043e\u0433\u0438 \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0435 \u043f\u043b\u0435\u0447, \u043d\u043e\u0441\u043a\u0438 \u0441\u043b\u0435\u0433\u043a\u0430 \u0440\u0430\u0437\u0432\u0435\u0440\u043d\u0443\u0442\u044b \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u044b.\n\n\u0417\u0430\u0445\u0432\u0430\u0442 \u0448\u0442\u0430\u043d\u0433\u0438: \u041f\u043e\u0434\u043e\u0439\u0434\u0438\u0442\u0435 \u043a \u0448\u0442\u0430\u043d\u0433\u0435, \u043f\u043e\u043c\u0435\u0441\u0442\u0438\u0432 \u0435\u0435 \u043d\u0430 \u0432\u0435\u0440\u0445\u043d\u044e\u044e \u0447\u0430\u0441\u0442\u044c \u0441\u043f\u0438\u043d\u044b (\u043d\u0435 \u0441\u043b\u0438\u0448\u043a\u043e\u043c \u043d\u0438\u0437\u043a\u043e). \u0417\u0430\u0445\u0432\u0430\u0442\u0438\u0442\u0435 \u0448\u0442\u0430\u043d\u0433\u0443 \u043e\u0431\u0435\u0438\u043c\u0438 \u0440\u0443\u043a\u0430\u043c\u0438.\n\n\u041d\u0430\u0447\u0430\u043b\u044c\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435: \u041e\u0442\u0432\u0435\u0434\u0438\u0442\u0435 \u043d\u043e\u0433\u0438 \u043d\u0430\u0437\u0430\u0434 \u0438 \u0432\u0441\u0442\u0430\u043d\u044c\u0442\u0435 \u0432 \u043f\u043e\u043b\u043d\u043e\u0435 \u0432\u0435\u0440\u0442\u0438\u043a\u0430\u043b\u044c\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435, \u0443\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u044f \u0448\u0442\u0430\u043d\u0433\u0443 \u043d\u0430 \u043f\u043b\u0435\u0447\u0430\u0445.\n\n\u0412\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0435: \u041d\u0430\u0447\u0438\u043d\u0430\u0439\u0442\u0435 \u043e\u043f\u0443\u0441\u043a\u0430\u0442\u044c\u0441\u044f, \u043e\u0442\u043e\u0434\u0432\u0438\u0433\u0430\u044f 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\u0441\u0442\u043e\u043f\u044b.\n\n\u0412\u043e\u0437\u0432\u0440\u0430\u0442 \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435: \u041d\u0430\u0436\u0438\u043c\u0430\u044f \u043d\u0430 \u043f\u044f\u0442\u043a\u0438, \u043f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435\u0441\u044c \u043e\u0431\u0440\u0430\u0442\u043d\u043e \u0432 \u0432\u0435\u0440\u0442\u0438\u043a\u0430\u043b\u044c\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435.\n\n\u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435: \u0412\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u0435 \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u043e\u0432\u0430\u043d\u043d\u043e\u0435 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439.\n\n\u041f\u0440\u0438\u043c\u0435\u0447\u0430\u043d\u0438\u0435: \u0415\u0441\u043b\u0438 \u0432\u044b \u0438\u0441\u043f\u044b\u0442\u044b\u0432\u0430\u0435\u0442\u0435 \u0442\u0440\u0443\u0434\u043d\u043e\u0441\u0442\u0438 \u0432 \u0443\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u0438 \u043f\u044f\u0442\u043e\u043a \u043d\u0430 \u043f\u043e\u043b\u0443 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f, \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u043d\u0435\u0431\u043e\u043b\u044c\u0448\u0438\u0435 \u043f\u043e\u0434\u0441\u0442\u0430\u0432\u043a\u0438 \u043f\u043e\u0434 \u043f\u044f\u0442\u043a\u0438. \u041f\u0440\u0438 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0439 \u0442\u0435\u0445\u043d\u0438\u043a\u0435 \u0438 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0438 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439, \u043e\u0441\u043e\u0431\u0435\u043d\u043d\u043e \u0433\u043b\u0443\u0431\u043e\u043a\u0438\u0445, \u044f\u0433\u043e\u0434\u0438\u0446\u044b \u0430\u043a\u0442\u0438\u0432\u043d\u043e \u0432\u043a\u043b\u044e\u0447\u0430\u044e\u0442\u0441\u044f \u0432 \u0440\u0430\u0431\u043e\u0442\u0443.",
- "name": "\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439",
- "created": "2023-10-14T14:52:00.698Z",
- "last_update": "2023-12-26T16:33:13.911Z",
- "language": 5,
- "uuid": "ff1cf22c-35a4-429f-9a5c-3d4e30844eef",
- "exercise_base": 849
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2156,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "Gavru",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Maintain a straight body, retract your shoulder blades, and pull your \nchest to the bar for an effective back and upper body workout.",
- "name": "Inverted Rows",
- "created": "2023-10-18T16:41:54.961Z",
- "last_update": "2023-12-26T16:47:42.850Z",
- "language": 2,
- "uuid": "5b6a6e3b-444d-4265-87b9-87fc7274373a",
- "exercise_base": 1198
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2157,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Hinsetzen, Beine in die Auflage legen/gegen die Polster dr\u00fccken, Beine zusammendr\u00fccken bis die Auflagen aneinander sto\u00dfen",
- "name": "Adduktorenmaschine",
- "created": "2023-10-21T10:52:38.038Z",
- "last_update": "2023-12-26T16:47:42.953Z",
- "language": 2,
- "uuid": "61ced0a5-2faa-4f5f-b5e6-d4d5dc805e58",
- "exercise_base": 1199
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2158,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "m\u00fasculos implicados: b\u00edceps Agarre las asas de las correas TRX, incline el cuerpo hacia atr\u00e1s, brazos y piernas extendidos, cuerpo posicionado en una sola l\u00ednea. (no es de abdominales, es de brazos)",
- "name": "Biceps con TRX",
- "created": "2023-11-10T15:03:05.317Z",
- "last_update": "2023-12-26T16:33:16.511Z",
- "language": 4,
- "uuid": "831f44bf-f69a-4ef2-a5ed-3c5148c318ba",
- "exercise_base": 958
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2159,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "cynomops",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- \nStand up straight
- Lift the balls of your feet, resting on your heels.
",
- "name": "Tibialis raises",
- "created": "2023-11-13T15:51:52.034Z",
- "last_update": "2023-12-26T16:47:43.038Z",
- "language": 2,
- "uuid": "121f6364-0901-4e90-9895-b3937b348fb4",
- "exercise_base": 1200
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2160,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "cynomops",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Comienza parado con los pies al ancho de las caderas. Cruza el pie derecho detr\u00e1s de ti a la esquina izquierda y parte posterior de la sala mientras doblas ambas rodillas. Regresa y repite alternando los lados. Mant\u00e9n las caderas y los hombros hacia adelante cuando cruzas los pies y doblas las rodillas.",
- "name": "Dragon squat",
- "created": "2023-11-14T15:08:33.752Z",
- "last_update": "2023-12-26T16:47:43.074Z",
- "language": 2,
- "uuid": "2c58bd06-b986-482d-8156-1502b888199f",
- "exercise_base": 1201
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2161,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wakanda90",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Begin by lying down on your side with your top leg straight and your bottom leg bent for support.
- Lift your top leg off the ground
- (optional) - Hold position at the top
\nResources:- 40 seconds YouTube video: https://www.youtube.com/watch?v=g9FtnmsIYgI
",
- "name": "Side Lying Hip Abduction",
- "created": "2023-11-20T18:26:54.438Z",
- "last_update": "2023-12-26T16:47:43.101Z",
- "language": 2,
- "uuid": "4406ac0a-39ed-4616-9dcd-3f4bf2857a11",
- "exercise_base": 1202
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2162,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wakanda90",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Stand on the floor or on the edge of a step to increase the range of movement.
- Raise one foot.
- Lift your heel until you're standing on your toes.
- (variable) Stay in this position for three seconds
- Slowly lower your foot until you almost touch the ground with your heel - don't slam your foot!
",
- "name": "Calf raises, left leg",
- "created": "2023-11-22T01:38:53.342Z",
- "last_update": "2023-12-26T16:47:43.163Z",
- "language": 2,
- "uuid": "029d85b7-1b77-4baa-97b7-5d8135a91ae4",
- "exercise_base": 1203
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2163,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "cynomops",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Pararse derecho
- Levantar la punta de los pies, apoy\u00e1ndose sobre el tal\u00f3n.
",
- "name": "Elevaci\u00f3n tibial anterior",
- "created": "2023-11-22T01:43:51.333Z",
- "last_update": "2023-12-26T16:47:43.023Z",
- "language": 4,
- "uuid": "23d0f076-c7a1-4ce6-ad68-d051508a019b",
- "exercise_base": 1200
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2164,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Sessi\u00f3 de c\u00e0rdio en bicicleta est\u00e0tica Technogym Bike Excite 1000",
- "name": "Cycling cardio session",
- "created": "2023-11-24T09:56:34.322Z",
- "last_update": "2023-12-26T16:47:43.187Z",
- "language": 2,
- "uuid": "ee767b2d-99ca-4da2-8117-d75e47945f5e",
- "exercise_base": 1204
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2165,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wakanda90",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "- Sitting on a bench, grab the dumbbell with your palms facing up \nand your hands shoulder-width apart. Rest your forearms on your thighs \nand allow your wrists to hang over your knees.
- Perform the movement by \ncurling your palms and wrists towards your face.
- (optional/variable) Pause at the top.
- Slowly return to the starting position.
",
- "name": "Wrist curl, dumbbells",
- "created": "2023-11-25T15:14:05.557Z",
- "last_update": "2023-12-26T16:47:43.225Z",
- "language": 2,
- "uuid": "6b77a0ac-b932-4c64-94bd-a18b3841a2c7",
- "exercise_base": 1205
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2166,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Start in a plank position with hands under your shoulders and your body in a straight line.\n\nSlowly lift your legs by bending your knees, aiming to bring your feet over your back while raising your hips.\n\nEngage your core muscles for stability, trying to bring your feet towards your head.\n\nHold this position briefly before slowly and controlledly bringing your legs back to the starting position.\n\nRepeat the movement slowly and steadily for the desired number of repetitions, ensuring to maintain form and avoid injuries.",
- "name": "scorpion kick",
- "created": "2023-11-25T17:30:41.381Z",
- "last_update": "2023-12-26T16:47:43.275Z",
- "language": 2,
- "uuid": "c98f33b4-c1fe-47fb-bb16-fd14753c45f9",
- "exercise_base": 1206
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2167,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": null,
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Beginne in einer Liegest\u00fctzposition mit den H\u00e4nden unter den Schultern und dem K\u00f6rper in einer geraden Linie.\n\nHebe langsam deine Beine an, indem du deine Knie biegst und versuchst, deine F\u00fc\u00dfe \u00fcber deinen R\u00fccken zu bringen, w\u00e4hrend du deine H\u00fcfte anhebst.\n\nHalte deine Bauchmuskeln angespannt, um Stabilit\u00e4t zu gew\u00e4hrleisten, und versuche, die F\u00fc\u00dfe in Richtung deines Kopfes zu bringen.\n\nHalte diese Position kurz, bevor du die Beine wieder kontrolliert zur\u00fcck in die Ausgangsposition bringst.\n\nWiederhole die Bewegung langsam und kontrolliert f\u00fcr die gew\u00fcnschte Anzahl von Wiederholungen, wobei du darauf achtest, die Form beizubehalten und Verletzungen zu vermeiden.",
- "name": "Skorpion-Kick",
- "created": "2023-11-25T17:30:41.596Z",
- "last_update": "2023-12-26T16:47:43.269Z",
- "language": 1,
- "uuid": "59ab1b39-78ff-4b45-aa1e-6783ce934ae6",
- "exercise_base": 1206
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2168,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "lxmx",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Get into the push-up position with your shoulders directly above your hands and your feet hip-width apart. \n\nMake sure that your body forms a straight line from your head to your heels. \n\nNow pull your right knee towards your chest. While keeping your knee bent, lift your right leg as high as possible with your lower right leg pointing straight up. \n\nNow rotate your hips so that your right foot swings over your left leg. \n\nContinue to rotate and move your right foot towards the floor until you are forced to roll onto the outside of your left standing foot. Make sure that you do not rotate your upper body. \n\nNow return to the starting position and repeat the exercise with your right leg.",
- "name": "Scorpion Kick",
- "created": "2023-11-25T18:08:11.765Z",
- "last_update": "2023-12-26T16:47:43.296Z",
- "language": 2,
- "uuid": "83a5c65e-40ff-4d8e-8931-0748b2750d7c",
- "exercise_base": 1207
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2169,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "lxmx",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Geh in die Liegest\u00fctzposition, deine Schultern befinden sich direkt \u00fcber deinen H\u00e4nden, deine F\u00fc\u00dfe sind h\u00fcftbreit voneinander entfernt. \nAchte darauf, dass dein K\u00f6rper vom Kopf bis zu den Fersen eine gerade Linie bildet. \n\nNun zieh dein rechtes Knie Richtung Brust. W\u00e4hrend das Knie gebeugt bleibt, hebst du dein rechtes Bein so weit wie m\u00f6glich an, der rechte Unterschenkel zeigt gerade nach oben. \n\nDrehe jetzt deine H\u00fcfte, sodass dein rechter Fu\u00df \u00fcber dein linkes Bein schwingt. Rotiere weiter und bewege den rechten Fu\u00df so weit Richtung Boden, bis du gezwungen bist, auf die Au\u00dfenseite deines linken Standfu\u00dfes zu rollen. Achte darauf, dass du den Oberk\u00f6rper nicht mitdrehst. \n\nKehre nun in die Ausgangsposition zur\u00fcck und wiederhole die \u00dcbung mit dem rechten Bein.",
- "name": "Skorpion-Kick",
- "created": "2023-11-25T18:08:11.877Z",
- "last_update": "2023-12-26T16:47:43.303Z",
- "language": 1,
- "uuid": "bb6db8e2-ab1b-414b-980e-fbf31c3a1e0d",
- "exercise_base": 1207
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2170,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "lxmx",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Stand upright with your chest slightly raised, your feet hip-width apart and your toes pointing straight ahead.\n\nBring your hands to the back of your head with your fingers slightly interlaced and your elbows pointing to the side. Push your hips back and bend your knees, keeping your upper body as upright as possible. \n\nPush your knees outwards, they must never point towards each other. If your upper body moves slightly forward, make sure that it does not bend. Always keep your elbows level with your ears by tensing the muscles between your shoulder blades. If you are flexible enough, you can sink down until your buttocks touch your calves.\nHowever, make sure that you do not bend your spine. \n\nBefore this happens, reverse the movement and use your heels and glutes to push yourself upwards with so much momentum that your feet lift off briefly and you do a little hop. \n\nIf necessary, correct the position of your feet, arms and upper body before you move on to the next repetition.\n\nTranslated with www.DeepL.com/Translator (free version)",
- "name": "Prisoner Squat",
- "created": "2023-11-25T18:14:04.083Z",
- "last_update": "2023-12-26T16:47:43.333Z",
- "language": 2,
- "uuid": "fa39d6f2-0efa-4b16-8660-266194e77f86",
- "exercise_base": 1208
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2171,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "lxmx",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Stell dich mit leicht angehobenem Brustkorb aufrecht hin, deine F\u00fc\u00dfe sind h\u00fcftbreit voneinander entfernt, die Zehen zeigen gerade nach vorne. Nimm deine H\u00e4nde mit leicht verschr\u00e4nkten Fingern an den Hinterkopf, die Ellbogen zeigen zur Seite. Schiebe deine H\u00fcfte nach hinten und beuge deine Knie, der Oberk\u00f6rper bleibt dabei so aufrecht wie m\u00f6glich. Dr\u00fcck deine Knie nach au\u00dfen, sie d\u00fcrfen auf keinen Fall zueinanderzeigen. Wenn sich dein Oberk\u00f6rper leicht nach vorne bewegt, achte darauf, dass er sich nicht kr\u00fcmmt. Halte die Ellbogen stets auf H\u00f6he der Ohren, indem du die Muskeln zwischen deinen Schulterbl\u00e4ttern anspannst. Wenn du beweglich genug bist, kannst du so weit nach unten sinken, bis dein Ges\u00e4\u00df deine Waden ber\u00fchrt. Achte dabei aber darauf, dass du deine Wirbels\u00e4ule nicht kr\u00fcmmst. Bevor das passiert, kehrst du die Bewegung um und dr\u00fcckst dich aus deinen Fersen und Ges\u00e4\u00dfmuskeln mit so viel Schwung nach oben, dass deine F\u00fc\u00dfe kurz abheben und du einen kleinen H\u00fcpfer machst. Korrigiere gegebenenfalls die Position der F\u00fc\u00dfe, Arme und des Oberk\u00f6rpers, bevor du die n\u00e4chste Wiederholung anschlie\u00dft.",
- "name": "Prisoner Squat",
- "created": "2023-11-25T18:14:04.184Z",
- "last_update": "2023-12-26T16:47:43.343Z",
- "language": 1,
- "uuid": "42ff0c9d-2516-48e8-907c-cabcac07d960",
- "exercise_base": 1208
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2172,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "lxmx",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Get into a push-up position with your shoulders directly above your hands and your feet hip-width apart. Draw your belly button in towards your spine and tighten your abdominal muscles. Lift your left foot about five centimetres off the floor. Point your toes straight down. Do not move your hips. Your body forms a straight line from your head to your heels throughout the exercise. Now bend your elbows, lower your chest to the floor and push yourself back up. Repeat the exercise on the other side.",
- "name": "Shoulder width three-point push-up",
- "created": "2023-11-25T19:03:49.393Z",
- "last_update": "2023-12-26T16:48:12.208Z",
- "language": 2,
- "uuid": "0830bae6-4229-43c9-83f7-efbb059873b3",
- "exercise_base": 1209
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2173,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "lxmx",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Geh in die Liegest\u00fctzposition, deine Schultern befinden sich direkt \u00fcber den H\u00e4nden, deine F\u00fc\u00dfe sind h\u00fcftbreit voneinander entfernt. Zieh den Bauchnabel in Richtung Wirbels\u00e4ule und spann die Bauchmuskulatur an. Hebe deinen linken Fu\u00df etwa f\u00fcnf Zentimeter vom Boden an. Die Zehen zeigen gerade nach unten. Bewege dabei nicht deine H\u00fcften. Dein K\u00f6rper bildet w\u00e4hrend der ganzen \u00dcbung eine gerade Linie vom Kopf bis zu den Fersen. Nun beuge die Ellbogen, senke deinen Brustkorb bis zum Boden ab und dr\u00fcck dich wieder nach oben. Wiederhole die \u00dcbung auf der anderen Seite.",
- "name": "Schulterbreite Dreipunkt-Liegest\u00fctze",
- "created": "2023-11-25T19:03:49.523Z",
- "last_update": "2023-12-26T16:48:12.195Z",
- "language": 1,
- "uuid": "2e5a6803-4f97-45c0-974b-ce6212608a6a",
- "exercise_base": 1209
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2174,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "lxmx",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Lie on your stomach with your legs more than shoulder-width apart and your feet up. Your arms are stretched out to the side and form a T with your upper body, your palms are on the floor. Now raise your upper body, arms and legs as high as you can while keeping your body under tension. Turn your thumbs towards the ceiling and pull your shoulder blades together. While keeping your upper body and all limbs in the air, bring your legs together and then spread them again, keeping them constantly in the air. For the remaining repetitions, only move your legs open and closed.",
- "name": "Skydiver with arms in T-position",
- "created": "2023-11-25T19:06:03.362Z",
- "last_update": "2023-12-26T16:47:43.380Z",
- "language": 2,
- "uuid": "d1c3c4cb-9ccc-43d5-bd05-e1dd6088b0c9",
- "exercise_base": 1210
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2175,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "lxmx",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Leg dich auf deinen Bauch, deine Beine sind mehr als schulterbreit gespreizt, die F\u00fc\u00dfe aufgestellt. Deine Arme sind zur Seite ausgestreckt und bilden mit deinem Oberk\u00f6rper ein T, deine Handfl\u00e4chen liegen auf dem Boden. Hebe nun unter K\u00f6rperspannung deinen Oberk\u00f6rper mitsamt Armen und deine Beine so weit an, wie du kannst. Dreh dabei die Daumen Richtung Decke und zieh deine Schulterbl\u00e4tter zusammen. W\u00e4hrend du den Oberk\u00f6rper und alle Gliedma\u00dfen in der Luft h\u00e4ltst, bring deine Beine zusammen und spreiz sie dann wieder, dabei h\u00e4ltst du sie stetig in der Luft. Bei den weiteren Wiederholungen bewegst du nur noch die Beine auf und zu.",
- "name": "Fallschirmspringer in T-Position",
- "created": "2023-11-25T19:06:03.489Z",
- "last_update": "2023-12-26T16:47:43.368Z",
- "language": 1,
- "uuid": "4991f24c-1b57-43bc-8804-f41837b46273",
- "exercise_base": 1210
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2176,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "wakanda90",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Also known as: RDL.\n\nSteps:\n
",
- "name": "Romanian deadlift, single leg",
- "created": "2023-11-28T20:53:22.338Z",
- "last_update": "2023-12-26T16:47:43.414Z",
- "language": 2,
- "uuid": "160d00fc-451d-485e-9a34-3763baadd2d7",
- "exercise_base": 1211
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2177,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "apikev",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "EGYM Smart Strength Bauchmaschine",
- "name": "Bauchtrainer",
- "created": "2023-12-11T21:09:34.740Z",
- "last_update": "2023-12-26T16:48:12.233Z",
- "language": 2,
- "uuid": "d9675414-a4d7-46bf-b244-e5fcd8fbc16b",
- "exercise_base": 1212
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2178,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Le trazioni orizzontali agiscono principalmente sui muscoli della schiena,\n mentre le trazioni lavorano maggiormente sui muscoli della parte \nsuperiore della schiena e delle braccia. Combinando questi due esercizi \nsi ottiene un allenamento pi\u00f9 completo per i muscoli della schiena e \ndelle braccia.",
- "name": "Trazioni orizzontali",
- "created": "2023-12-25T09:35:19.297Z",
- "last_update": "2023-12-26T16:48:12.264Z",
- "language": 2,
- "uuid": "a8e61a15-0d20-4c57-8f52-2be0bf5fce3b",
- "exercise_base": 1213
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2179,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "I muscoli coinvolti nel Front Lever, maggiormente sottoposti a sforzo, sono principalmente gli estensori quali: il gran dorsale, il grande rotondo, il deltoide posteriore e il capolungo del bicipite",
- "name": "Front lever tuck",
- "created": "2023-12-27T14:44:39.094Z",
- "last_update": "2023-12-27T14:44:39.094Z",
- "language": 2,
- "uuid": "5c897078-7350-46ce-9ddc-99b3eedda4bd",
- "exercise_base": 1214
- }
- },
- {
- "model": "exercises.exercise",
- "pk": 2180,
- "fields": {
- "license": 2,
- "license_title": "",
- "license_object_url": "",
- "license_author": "clafal",
- "license_author_url": "",
- "license_derivative_source_url": "",
- "description": "Il corpo viene quindi tirato su in modo esplosivo dalle braccia in un pull-up radiale, con una velocit\u00e0 maggiore rispetto a un pull-up normale. Quando la barra si avvicina alla parte superiore del torace, i polsi vengono rapidamente flessi per portare gli avambracci sopra la barra. Il corpo \u00e8 inclinato in avanti e i gomiti vengono raddrizzati attivando i tricipiti. La routine \u00e8 considerata completa quando la barra \u00e8 all'altezza della vita e le braccia sono completamente dritte. Per scendere, le braccia sono piegate all'altezza dei gomiti, il corpo viene abbassato a terra e l'esercizio pu\u00f2 essere ripetuto. Essendo un esercizio relativamente avanzato, i muscle-up vengono generalmente appresi per la prima volta con un kip assistito. Le gambe oscillano (kip) verso l'alto e forniscono slancio per assistere nella forza esplosiva verso l'alto necessaria per salire sopra la barra. Gli atleti pi\u00f9 avanzati possono eseguire una variazione rigorosa del muscle-up che viene eseguita lentamente, senza alcun kip. Questa variazione inizia con una sospensione immobile e utilizza la contrazione muscolare isometrica per salire sopra la barra in modo lento e controllato.",
- "name": "Muscle up",
- "created": "2023-12-28T06:55:07.468Z",
- "last_update": "2023-12-28T06:55:07.468Z",
- "language": 13,
- "uuid": "91e914ff-6bc7-4cfb-b432-e023fbcf60ff",
- "exercise_base": 423
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 6,
- "fields": {
- "uuid": "6dc8fa67-6359-4e7d-8773-fe146bd08f3c",
- "exercise": 33,
- "comment": "Nach innen drehen, die Ellenbogen zeigen zum Knie"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 7,
- "fields": {
- "uuid": "2fbe2c7e-0e96-4eaf-8c6f-cabfb030072e",
- "exercise": 10,
- "comment": "Brust raus, Kopf nach hinten"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 8,
- "fields": {
- "uuid": "ee29e75f-30d0-45c4-a7f8-d04a6407a244",
- "exercise": 10,
- "comment": "Mit Schwung nach unten ziehen"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 9,
- "fields": {
- "uuid": "c835264a-74c5-4e53-8846-9b413ae16c26",
- "exercise": 7,
- "comment": "Unten 1 Sekunde Pause, oben, 3"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 10,
- "fields": {
- "uuid": "289c6deb-5a10-4695-8060-487f459197d1",
- "exercise": 36,
- "comment": "Kopf in Nacken"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 11,
- "fields": {
- "uuid": "da5044a1-bfc4-4792-8756-aebaaf7f7f23",
- "exercise": 36,
- "comment": "Brust raus"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 12,
- "fields": {
- "uuid": "e904dbce-ac17-4204-9aff-fa23b81a1da0",
- "exercise": 36,
- "comment": "Ellenbogen nach hinten"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 13,
- "fields": {
- "uuid": "e8e8380c-f20e-42c9-b04b-330b74ab4067",
- "exercise": 59,
- "comment": "Brust raus"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 14,
- "fields": {
- "uuid": "45e8828e-e6df-4bfc-beda-a3b34254e484",
- "exercise": 59,
- "comment": "Keinen Bucken machen!"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 15,
- "fields": {
- "uuid": "2b655e51-5f28-49ce-8b57-c7f4da2f72e7",
- "exercise": 59,
- "comment": "Schnell nach oben ziehen"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 16,
- "fields": {
- "uuid": "f1d7b0f6-8ebb-417d-981d-e1b5af66b704",
- "exercise": 10,
- "comment": "Gerade sitzen"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 19,
- "fields": {
- "uuid": "b6384d24-7b6b-4076-a7b6-f35f10601d49",
- "exercise": 6,
- "comment": "Knie nach au\u00dfen"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 20,
- "fields": {
- "uuid": "406784c3-80f3-4853-8c53-34b7bc5519db",
- "exercise": 46,
- "comment": "Ellenbogen am K\u00f6rper, nicht bewegen"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 21,
- "fields": {
- "uuid": "ea75e3c7-0ce4-4003-9e26-820c4e8b0ae4",
- "exercise": 46,
- "comment": "Beine ausstrecken, F\u00fc\u00dfe zusammen"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 22,
- "fields": {
- "uuid": "63249b59-b87a-47c5-986c-47334ed46538",
- "exercise": 15,
- "comment": "Arme oben nicht ganz ausstrecken"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 23,
- "fields": {
- "uuid": "fb144573-cdf9-4be6-a4e7-cb91aaed7630",
- "exercise": 7,
- "comment": "Nach unten gehen, bis die Schenkel parallel zum Boden sind"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 24,
- "fields": {
- "uuid": "ca2c614f-7527-4e57-a743-ca0dae5bc43b",
- "exercise": 72,
- "comment": "Vorderen Fu\u00df ca 50% drau\u00dfen (schwebend)"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 25,
- "fields": {
- "uuid": "7340e5d5-16b2-446a-a2c1-e9ac7099b225",
- "exercise": 72,
- "comment": "Brust raus"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 28,
- "fields": {
- "uuid": "20778f4b-af36-46f5-bb63-024d58b14ed8",
- "exercise": 6,
- "comment": "Fl\u00fcssige Bewegung, keine Pausen oben oder unten"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 29,
- "fields": {
- "uuid": "632b02fc-3762-4805-a162-d098f4c12976",
- "exercise": 66,
- "comment": "Ellenbogen nach au\u00dfen"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 30,
- "fields": {
- "uuid": "869a960d-fee1-46c1-a4e0-7aa8f293d5ba",
- "exercise": 35,
- "comment": "Beine nicht ganz ausstrecken"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 31,
- "fields": {
- "uuid": "d695e4c8-40c7-46b3-9f35-d8e5c94f2991",
- "exercise": 73,
- "comment": "Arme angewinkelt"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 32,
- "fields": {
- "uuid": "5ee42fb3-c793-48b2-a662-35c7a4f583e7",
- "exercise": 73,
- "comment": "Arme nicht zu weit nach unten"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 33,
- "fields": {
- "uuid": "6ab1ba4a-cca2-4e4a-a660-08caec98315c",
- "exercise": 68,
- "comment": "Arme nicht durchstrecken"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 34,
- "fields": {
- "uuid": "d2d50385-a89b-42ff-913b-66f8d58e6bea",
- "exercise": 68,
- "comment": "Ellenbogen nach hinten"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 36,
- "fields": {
- "uuid": "b6fd498a-9117-499f-a762-07f5e4138518",
- "exercise": 62,
- "comment": "Arme hochziehen bis zum Kinn"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 37,
- "fields": {
- "uuid": "a6f05cb7-899d-4113-8a2b-95aebbc53e59",
- "exercise": 62,
- "comment": "Eher einen engen Griff machen"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 38,
- "fields": {
- "uuid": "8feef4c5-65af-418a-8ee5-cc780f85e005",
- "exercise": 20,
- "comment": "Wenn oben, drehe die H\u00e4nde etwas nach unten"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 39,
- "fields": {
- "uuid": "605aeed3-4beb-49e9-85c5-4411b0407c2c",
- "exercise": 48,
- "comment": "Brust raus, Kopf nach hinten"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 40,
- "fields": {
- "uuid": "d70cac10-7db9-4072-af11-28e4011a93bd",
- "exercise": 48,
- "comment": "R\u00fccken gerade"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 41,
- "fields": {
- "uuid": "a1d23592-31ce-4af9-b486-0c25b6fb65da",
- "exercise": 70,
- "comment": "Brust raus"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 42,
- "fields": {
- "uuid": "951decd4-68f9-4a9d-827b-13eac39ef435",
- "exercise": 70,
- "comment": "Fast horizontal vorgebeugt"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 43,
- "fields": {
- "uuid": "6c7b5075-a03a-48ff-a804-5e866019be06",
- "exercise": 70,
- "comment": "Zum Bauchnabel ziehen, nicht weiter oben"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 44,
- "fields": {
- "uuid": "01083e31-3789-462b-a278-6cb3b8bdb39a",
- "exercise": 60,
- "comment": "Oben 1-2 Sekunden halten"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 45,
- "fields": {
- "uuid": "e9a5b0b5-6af8-4059-8c1f-9d043b1e80b6",
- "exercise": 37,
- "comment": "Brust raus"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 46,
- "fields": {
- "uuid": "5322c5f5-21a1-4630-a10a-742f9fc82a80",
- "exercise": 37,
- "comment": "Zum Bauchnabel ziehen, nicht weiter oben"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 47,
- "fields": {
- "uuid": "8fdb1672-c2c9-47ca-a3f7-72afa28e4e5f",
- "exercise": 24,
- "comment": "Fl\u00fcssige Bewegung, keine Pausen oben oder unten"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 49,
- "fields": {
- "uuid": "b32407f2-7758-4c34-ab7a-eb67654077e3",
- "exercise": 28,
- "comment": "F\u00fc\u00dfe zusammen, nicht wie beim Ausfallschritt"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 50,
- "fields": {
- "uuid": "27432aa5-7e25-4e90-af72-2590386b1519",
- "exercise": 28,
- "comment": "Arme eher zusammen, direkt unter dem Ellenbogen auf die Bank"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 51,
- "fields": {
- "uuid": "8688cdb4-3b40-4984-842e-1c5c5d65cb3e",
- "exercise": 28,
- "comment": "Fl\u00fcssige Bewegung, keine Pausen oben oder unten"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 52,
- "fields": {
- "uuid": "fa624d49-115e-4c36-81ff-9e83862a00c9",
- "exercise": 28,
- "comment": "Arme ganz ausstrecken"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 54,
- "fields": {
- "uuid": "bdce7d62-567f-4f7e-91be-0ae0dd3c49d5",
- "exercise": 76,
- "comment": "R\u00fccken gerade, keinen Buckel machen!"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 55,
- "fields": {
- "uuid": "790ccdc4-0343-4378-a6ef-25fc056eb273",
- "exercise": 55,
- "comment": "Oben keine Pause, sofort wieder runter."
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 56,
- "fields": {
- "uuid": "343a5215-f2cb-425e-87e9-974f31995376",
- "exercise": 76,
- "comment": "Etwas in die Knie gehen und nach hinten ziehen"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 57,
- "fields": {
- "uuid": "37ce183f-35ce-4fea-a09a-428f34aeaf9c",
- "exercise": 33,
- "comment": "Schnell nach untern ziehen."
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 58,
- "fields": {
- "uuid": "dec78fab-8bfa-4fb6-8729-6d3d6206d235",
- "exercise": 29,
- "comment": "Arme oben nicht ganz ausstrecken"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 59,
- "fields": {
- "uuid": "1109caf9-e951-4c0b-9978-d32fe8b5c22f",
- "exercise": 44,
- "comment": "Fl\u00fcssige Bewegung, keine Pausen oben oder unten"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 60,
- "fields": {
- "uuid": "d35ad9c9-b022-40b6-853c-a80b2c68e830",
- "exercise": 54,
- "comment": "Fl\u00fcssige Bewegung, keine Pausen machen"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 61,
- "fields": {
- "uuid": "da3ad4ef-b2ba-42d9-95a3-1790e81948f9",
- "exercise": 47,
- "comment": "Arme immer im rechten Winkel zum K\u00f6rper"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 62,
- "fields": {
- "uuid": "19bc1993-4a0d-4de6-b01c-bc25497f6779",
- "exercise": 8,
- "comment": "Arme w\u00e4hrend der \u00dcbung nicht beugen."
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 63,
- "fields": {
- "uuid": "c30235b4-8680-48be-92d0-5da3a0d6a05c",
- "exercise": 137,
- "comment": "Arme w\u00e4hrend der \u00dcbung nicht beugen."
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 64,
- "fields": {
- "uuid": "723b1ed3-6e0f-48e4-bcfe-eca2bf586cbf",
- "exercise": 92,
- "comment": "Bend yourself inwards, the elbows point to the knees"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 65,
- "fields": {
- "uuid": "f078f066-172f-496a-833c-78c19939e49d",
- "exercise": 92,
- "comment": "Make a fast movement when going down"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 66,
- "fields": {
- "uuid": "1afd8a5a-a595-4d7a-b569-6d4c7a6f0036",
- "exercise": 80,
- "comment": "Fluid movements with no pauses at the top or the bottom"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 67,
- "fields": {
- "uuid": "17e2f36d-49f7-402e-a1d7-3fdcd4ce9d04",
- "exercise": 81,
- "comment": "Fluid movements with no pauses at the top or the bottom"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 68,
- "fields": {
- "uuid": "2bb484b6-3d36-4441-9e40-66586bd3a0fa",
- "exercise": 74,
- "comment": "Fluid movements with no pauses at the top or the bottom"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 70,
- "fields": {
- "uuid": "c9b02b86-a6ba-4031-bfd5-f09a05412563",
- "exercise": 83,
- "comment": "Don't stretch your amrs completly"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 71,
- "fields": {
- "uuid": "74d53057-e9c0-4b95-b59f-6ec038099f6d",
- "exercise": 83,
- "comment": "The elbows always point back, don't let them open sidewards"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 72,
- "fields": {
- "uuid": "4bc730cb-a5db-446c-8fc9-0c8fcf0e2d4d",
- "exercise": 84,
- "comment": "Don't move the elbows during the exercise"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 73,
- "fields": {
- "uuid": "73d76d65-9807-4d37-a81a-84ded5a0efd9",
- "exercise": 85,
- "comment": "Don't move the elbows during the exercise"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 74,
- "fields": {
- "uuid": "9f9ce250-40d8-4330-8455-bbbb2cee2793",
- "exercise": 86,
- "comment": "Keep the elbows right next to the body and don't move them"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 75,
- "fields": {
- "uuid": "454bab2d-f208-4232-a0ba-633b6c1a07f2",
- "exercise": 109,
- "comment": "Keep your chest out"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 76,
- "fields": {
- "uuid": "0a243dd4-42fa-439c-af3a-a9506571a2ee",
- "exercise": 109,
- "comment": "Don't arch your back!"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 77,
- "fields": {
- "uuid": "55593750-9572-4e0f-8275-7670104acd80",
- "exercise": 109,
- "comment": "Pull the weight fast"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 78,
- "fields": {
- "uuid": "73dde1ab-64b6-47fc-99e4-721849bbf7f5",
- "exercise": 109,
- "comment": "Pull the weight towards your belly button, not further up"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 79,
- "fields": {
- "uuid": "132c88f5-de53-4292-bbe5-a847582ab9e5",
- "exercise": 59,
- "comment": "Zum Bauchnabel ziehen, nicht weiter oben"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 80,
- "fields": {
- "uuid": "7f9a82e3-b5e5-4023-ac63-3a7087cd4a51",
- "exercise": 70,
- "comment": "Schnell nach oben ziehen"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 81,
- "fields": {
- "uuid": "4384545d-0da9-438f-a70b-a28c6b55183c",
- "exercise": 110,
- "comment": "Keep your chest out"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 82,
- "fields": {
- "uuid": "40b028c5-8034-42ba-a343-6b45035c25e0",
- "exercise": 110,
- "comment": "Don't arch your back!"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 83,
- "fields": {
- "uuid": "709b65a2-4afb-44b1-a16f-55f54f97bab7",
- "exercise": 110,
- "comment": "Pull the weight fast"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 84,
- "fields": {
- "uuid": "f010a7df-6beb-408d-8660-edf34c204328",
- "exercise": 110,
- "comment": "Pull the weight towards your belly button, not further up"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 85,
- "fields": {
- "uuid": "b097ed1d-63bf-44ff-85df-df835d16ebb0",
- "exercise": 105,
- "comment": "Don't arch your back!"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 86,
- "fields": {
- "uuid": "66c886bf-744b-4691-bb12-67841e7ea8cd",
- "exercise": 128,
- "comment": "Make a 1-2 sec. pause at the top"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 87,
- "fields": {
- "uuid": "ca41d23c-2d53-477e-a672-7f45a6810312",
- "exercise": 107,
- "comment": "Keep your head up"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 88,
- "fields": {
- "uuid": "75ccc607-8a36-4022-958e-01dc86ccfa95",
- "exercise": 107,
- "comment": "Keep your chest out"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 89,
- "fields": {
- "uuid": "577d31f2-2f08-4881-b12a-7918db1bb673",
- "exercise": 107,
- "comment": "The elbows always point back, don't let them open sidewards"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 90,
- "fields": {
- "uuid": "32a01c49-3dfa-41fa-9293-84eed97a9293",
- "exercise": 106,
- "comment": "Don't arch your back!"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 91,
- "fields": {
- "uuid": "3c3f3282-4acf-4e24-9c09-0565c82739ff",
- "exercise": 106,
- "comment": "Go somewhat down in your knees and pull back"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 92,
- "fields": {
- "uuid": "5dc4dd52-78d1-4829-bbb6-a1c8e8ff480e",
- "exercise": 108,
- "comment": "Keep your chest out"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 93,
- "fields": {
- "uuid": "4f01d84a-c492-4d4d-91a0-33b200ff9d0e",
- "exercise": 108,
- "comment": "Pull the weight towards your belly button, not further up"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 95,
- "fields": {
- "uuid": "cddb3fc4-876b-4490-a367-b7f8f5f2b8a8",
- "exercise": 112,
- "comment": "Make no pauses, go immediately down"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 96,
- "fields": {
- "uuid": "27fd90a9-3855-4629-b8b0-fbb6638450d7",
- "exercise": 115,
- "comment": "Fluid movements with no pauses at the top or the bottom"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 97,
- "fields": {
- "uuid": "dcf6517f-c095-4575-ab0f-7f7a3201b22b",
- "exercise": 114,
- "comment": "Fluid movements with no pauses at the top or the bottom"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 98,
- "fields": {
- "uuid": "1cd41439-34ae-4f76-9d1e-057b75c8d50e",
- "exercise": 114,
- "comment": "The knees point slightly outwards"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 99,
- "fields": {
- "uuid": "1fbe4ede-681d-4ae6-9e9b-5aefef3edd47",
- "exercise": 111,
- "comment": "Make a pause at the bottom of 1sec, at the top, 3"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 100,
- "fields": {
- "uuid": "ee1e8488-5f28-4c5f-bbb5-1d218a114e67",
- "exercise": 111,
- "comment": "Go down till your thighs are parallel to the floor"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 102,
- "fields": {
- "uuid": "2f7d8f8d-bc05-4dc0-8ae5-7692ead257cc",
- "exercise": 127,
- "comment": "Pull the weight till your chin"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 103,
- "fields": {
- "uuid": "ce3f9f40-4b2f-43ae-84e4-a7cc2200c767",
- "exercise": 127,
- "comment": "Make a rather narrow grip"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 104,
- "fields": {
- "uuid": "badd57c4-7347-4dbd-8e86-8dcf8234253d",
- "exercise": 140,
- "comment": "Keep your head up"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 105,
- "fields": {
- "uuid": "a3e4b604-ffd1-413f-b07a-fff15739f084",
- "exercise": 140,
- "comment": "Keep your chest out"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 108,
- "fields": {
- "uuid": "f8a75102-ceda-4849-9e49-a722c865f5c8",
- "exercise": 3,
- "comment": "Ellenbogen am K\u00f6rper, nicht bewegen"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 109,
- "fields": {
- "uuid": "d6d37797-f924-4efa-b14c-96759309116e",
- "exercise": 129,
- "comment": "Don't move the elbows during the exercise"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 110,
- "fields": {
- "uuid": "db48a16f-0b54-4abe-a82b-aa802a3b3e86",
- "exercise": 192,
- "comment": "Don't stretch your arms completly"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 111,
- "fields": {
- "uuid": "b863eaf3-932d-495c-96d1-74e3a6cbf864",
- "exercise": 230,
- "comment": "Beine gestreckt und gerade halten, nicht knicken"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 114,
- "fields": {
- "uuid": "70c2d3bb-b5c5-42d7-966c-4f600aea02ad",
- "exercise": 232,
- "comment": "Ellenbogen eng am K\u00f6rper, nicht bewegen"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 115,
- "fields": {
- "uuid": "b21e0b05-29ac-4d51-8a42-795d492c5718",
- "exercise": 232,
- "comment": "Nicht zu hohe Gewichte nehmen"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 116,
- "fields": {
- "uuid": "08fa0e59-0554-4eb9-b885-14cc6b98d298",
- "exercise": 386,
- "comment": "Always keep your elbows close to your head "
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 117,
- "fields": {
- "uuid": "ca491e6f-5dc5-44c8-8e44-49064229b5d1",
- "exercise": 386,
- "comment": "Move only the forearms"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 118,
- "fields": {
- "uuid": "60e27e25-263a-402e-963f-33d7db1d7f4d",
- "exercise": 74,
- "comment": "Keep your upper body straight"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 119,
- "fields": {
- "uuid": "fdba5747-2f9f-42db-9e1e-c4720f0eb560",
- "exercise": 195,
- "comment": "Keep your body straight"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 120,
- "fields": {
- "uuid": "92162b57-00c0-43ed-98cc-2d197d889adf",
- "exercise": 195,
- "comment": "Go as low as you can"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 121,
- "fields": {
- "uuid": "7f900a5a-97a4-4543-9e38-05685956a59e",
- "exercise": 249,
- "comment": "It's a swing from the hip, not a squat!"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 122,
- "fields": {
- "uuid": "36bc1453-a43a-452f-b153-3be3b03a5881",
- "exercise": 402,
- "comment": "Beine nicht ausstrecken, Knie sollten immer angewinkelt bleiben"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 124,
- "fields": {
- "uuid": "7f8da2a9-7a90-4bf0-88ad-5ca6c293b008",
- "exercise": 854,
- "comment": "Hold for a second at the top"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 125,
- "fields": {
- "uuid": "cead38fe-1551-4f1e-ab9c-b78c5f3b893a",
- "exercise": 854,
- "comment": "Slow, controlled movements"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 126,
- "fields": {
- "uuid": "adcd40a9-f589-42be-89a2-d6fc5262b410",
- "exercise": 810,
- "comment": "Stretch your arms out and over your head as you jump"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 127,
- "fields": {
- "uuid": "9007480a-c82e-4399-ad16-c1351730f2a3",
- "exercise": 771,
- "comment": "Don't swing, all the work is done by the arms"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 129,
- "fields": {
- "uuid": "681c1e7f-717f-4e9c-8d4b-13eb28e7a371",
- "exercise": 238,
- "comment": "Keep your body straight at all times"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 130,
- "fields": {
- "uuid": "f409ff91-3fb5-45bc-9b8a-167b095f7203",
- "exercise": 15,
- "comment": "Handgelenke m\u00f6glichst gerade halten"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 131,
- "fields": {
- "uuid": "db612a17-34f7-4486-bf73-f6608dc5795f",
- "exercise": 77,
- "comment": "Explosive Bewegung nach oben"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 132,
- "fields": {
- "uuid": "deeeebfc-62c9-4128-a24e-93ef0e9ffa5d",
- "exercise": 77,
- "comment": "Der K\u00f6rper bildet mit Arme und Schultern kein \"T\""
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 133,
- "fields": {
- "uuid": "3ce23c64-51b3-4374-bdf1-5494c6e0c912",
- "exercise": 1071,
- "comment": "get your hands on the holds of the fingerboard"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 134,
- "fields": {
- "uuid": "9e35d0b4-42c2-4c46-8103-8881f7bc7e73",
- "exercise": 1071,
- "comment": "now angling your legs up to hang on it"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 135,
- "fields": {
- "uuid": "6ee4451f-59e3-4ddf-a750-9f715a0f5896",
- "exercise": 1072,
- "comment": "Greife die Griffe mit den H\u00e4nden"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 136,
- "fields": {
- "uuid": "3a71ea79-429e-4acc-b794-6d65023a47b2",
- "exercise": 1072,
- "comment": "H\u00e4nge dich mit angewinkelten Beinen an das Fingerboard"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 137,
- "fields": {
- "uuid": "32185920-5336-4dd7-afd1-ac7c3406cffd",
- "exercise": 1079,
- "comment": "make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the movement as well."
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 138,
- "fields": {
- "uuid": "8cba38fb-70fa-4473-a92d-6cc46006f090",
- "exercise": 1163,
- "comment": "Keep your body straight"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 139,
- "fields": {
- "uuid": "2b513b4d-e471-42ec-8187-eb00b03ae65c",
- "exercise": 1188,
- "comment": "Open your knees shoulder apart"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 140,
- "fields": {
- "uuid": "963a06c5-90ce-4b8c-b2b5-37e8c18467ca",
- "exercise": 1188,
- "comment": "Squeeze the glutes and posterior pelvic tlit"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 141,
- "fields": {
- "uuid": "3ed621cc-0aaa-4628-88d5-869feeeb88d9",
- "exercise": 1188,
- "comment": "Activate abs and keep the upper body straight."
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 142,
- "fields": {
- "uuid": "9361ddcb-75d5-4802-ae67-88fb1eef0352",
- "exercise": 1189,
- "comment": "Open your knees shoulder apart"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 143,
- "fields": {
- "uuid": "41f46462-1a41-4827-b1b4-6e3aea0451ae",
- "exercise": 1189,
- "comment": "Squeeze the glutes and posterior pelvic tlit"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 144,
- "fields": {
- "uuid": "3cfa68b4-476e-441d-a997-3fe072853264",
- "exercise": 1189,
- "comment": "Activate abs and keep the upper body straight."
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 145,
- "fields": {
- "uuid": "54c3010c-28eb-419c-a6fb-2d2d928fec5a",
- "exercise": 1973,
- "comment": "Place a foam roller between your knees to help maintain the right posture."
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 146,
- "fields": {
- "uuid": "75606ccf-85db-4bbd-b5c1-ebbb403e0fed",
- "exercise": 1974,
- "comment": "Place a foam roller between your knees to help maintain the right posture."
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 147,
- "fields": {
- "uuid": "51834304-9a2c-42bd-a4b0-0069d5b3e06c",
- "exercise": 2035,
- "comment": "Hold your dumbbells at your sides and hinge at the hips until your chest is parallel to the floor, dumbbells hanging below your knees (picture 1)."
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 148,
- "fields": {
- "uuid": "95e2d009-9661-4cc9-a81f-5032d3edebbc",
- "exercise": 2035,
- "comment": "Keeping your elbows close to your body, row both dumbbells towards your hips (picture 2)."
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 149,
- "fields": {
- "uuid": "806ba818-f887-4421-a07a-02d08040beb4",
- "exercise": 2035,
- "comment": "Squeeze your shoulder blades down and together and lower under control to the start before repeating. Avoid using momentum from your torso and focus on squeezing your back, hard."
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 150,
- "fields": {
- "uuid": "15fe45fa-5a87-476c-8020-7d632c5c98fe",
- "exercise": 2039,
- "comment": "Exercise can also be performed without a medicine ball"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 151,
- "fields": {
- "uuid": "148c83c9-4218-40ec-b241-59aafc58b232",
- "exercise": 2055,
- "comment": "stabiler Oberk\u00f6rper"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 152,
- "fields": {
- "uuid": "f6bb1a56-a1b6-4c98-b5c9-25abbea5e951",
- "exercise": 2056,
- "comment": "stabiler Oberk\u00f6rper"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 153,
- "fields": {
- "uuid": "e3f50461-ad89-47d3-8da0-39953e764be4",
- "exercise": 2141,
- "comment": "Triceps pushdown on cable"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 154,
- "fields": {
- "uuid": "2254cd69-ad2c-4f12-9be4-947a4dee5822",
- "exercise": 2149,
- "comment": "Maintain a proper form. Keep weight as chest level or touch the floor on each side."
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 155,
- "fields": {
- "uuid": "2e5b1782-e8f5-4d6d-93e7-9669f4cb585e",
- "exercise": 2149,
- "comment": "Only move your torso during the exercise. Reduce weight if necessary."
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 156,
- "fields": {
- "uuid": "48fcd4e0-2964-442a-b357-87054259d32b",
- "exercise": 2152,
- "comment": "Side Slide: https://youtu.be/ek79Rsc9ClU"
- }
- },
- {
- "model": "exercises.exercisecomment",
- "pk": 157,
- "fields": {
- "uuid": "3f34818d-cbab-4f46-8cfa-0cebeb21b864",
- "exercise": 2152,
- "comment": "Squat: https://youtu.be/cyJFiJOrTpY"
- }
+ {
+ "model": "exercises.translation",
+ "pk": 1,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Stelle dich mit schulterbreitem Stand vor dem Kabelzug, beuge den R\u00fccken sehr leicht nach vorn und greife das Seil. Ziehe nun nach unten, wobei die Ellenbogen sich w\u00e4hrend der ganzen \u00dcbung nicht von der Stelle bewegen sollen. Wenn die Arme ausgestreckt sind, drehe die H\u00e4nde nach au\u00dfen. Gehe langsam zur Ausgansposition zur\u00fcck.
",
+ "name": "Trizeps Seildr\u00fccken",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:48:04.074Z",
+ "language": 1,
+ "uuid": "b83e3d85-a53d-4939-a61c-7baa2e94d358",
+ "exercise_base": 659
}
-]
\ No newline at end of file
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 3,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Stelle dich gerade etwa 30 - 40 cm. vor dem Kabel hin, die F\u00fc\u00dfe sind fest auf dem Boden. Nehme die Stange in die H\u00e4nde und hebe das Gewicht mit einer schnellen Bewegung. Lassie die Stange wie bei den KH Curls kontrolliert wieder runter.
",
+ "name": "Bizeps am Kabel",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:33.008Z",
+ "language": 1,
+ "uuid": "ef487de3-f071-41bf-85a6-6e76afe9c732",
+ "exercise_base": 95
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 4,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lege dich auf eine Matte mit angewinkelten Beinen. Die F\u00fc\u00dfe werden irgendwie festgehalten (Partner, Lanhghantel, o.\u00c4.) und die H\u00e4nde werden hinter dem Nacken verschr\u00e4nkt. Aus dieser Position f\u00fchre den Oberk\u00f6rper so weit nach oben, bis Kopf oder Ellenbogen die angewinkelten Beine ber\u00fchren.
\nEs ist wichtig, dass dieser Vorgang mit einer rollenden Bewegung durchgef\u00fchrt wird: die Wirbels\u00e4ule sollte sich Wirbel f\u00fcr Wirbel von der Matte l\u00f6sen. Ein Hohlkreuz ist stets zu vermeiden.
",
+ "name": "Crunches",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:36:26.617Z",
+ "language": 1,
+ "uuid": "0e10ac9b-ed1d-42c9-b8cc-123c22ccc5d5",
+ "exercise_base": 167
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 5,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": ".
",
+ "name": "Ausfallschritte im Gehen",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:40.320Z",
+ "language": 1,
+ "uuid": "5675ae61-6597-4806-ae5c-2dda5a5ac03c",
+ "exercise_base": 206
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 6,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "In die Maschine setzten und die F\u00fc\u00dfe auf die Auflage stellen, der Abstand, etwas mehr als schulterbreit. Die F\u00fc\u00dfe sind etwas nach au\u00dfen gedreht.
\nDas Gewicht wird so weit abgesenkt, dass die Knie einen rechten Winkel machen. Sofort wird das Gewicht nach oben gedr\u00fcckt. Die Knie zeigen etwas nach au\u00dfen und werden nie ganz ausgestreckt, die Bewegung bleibt immer fl\u00fcssig, also weder oben noch unten irgendwelche Pausen einlegen!
",
+ "name": "Beinpresse",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:46.267Z",
+ "language": 1,
+ "uuid": "a27cfdd9-5299-49ab-85f5-6e4042657549",
+ "exercise_base": 371
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 7,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Stelle die Halterung der Langhantel auf so eine H\u00f6he ein, dass du sie bequem raus- und wieder reinbringen kannst. Bereite dich vor:
\n\n- die Stange ist etwas tiefer als Schulterh\u00f6he
\n- die F\u00fc\u00dfe sind ziemlich auseinander und zeigen leicht nach au\u00dfen
\n- der Kopf ist im Nacken und schaut nach vorne/oben.
\n- die Brust wird nach au\u00dfen gebracht
\n
\nGehe nun langsam runter, bis der Oberschenkel einen rechten Winkel bildet, nicht tiefer. Die Knie zeigen leicht nach au\u00dfen, dein Ges\u00e4\u00df nach hinten. Mache eine kleine Pause und gehe mit so viel Energie wie du aufbringen kannst, wieder nach oben. Nach 2 Sekunden Pause gehe wieder runter.
",
+ "name": "Kniebeuge",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:45:24.222Z",
+ "language": 1,
+ "uuid": "36c27886-b10b-41b6-ac60-f02ee3784041",
+ "exercise_base": 615
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 8,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Stelle dich mit geradem Oberk\u00f6rper hin, die H\u00e4nde h\u00e4ngen frei nach unten und halten je eine Kurzhantel. Hebe aus dieser Position die Schultern so weit nach oben, wie es geht, beuge aber die Arme w\u00e4hrend der \u00dcbung nicht. Am h\u00f6chsten Punkt kannst du eine oder zwei Sekunden Pause machen bevor du langsam wieder runtergehst.
\nBei gr\u00f6\u00dferem Gewicht, beachte immer, dass du immer noch die volle Bewegungsamplitude durchf\u00fchren kannst.
",
+ "name": "Shrugs KH",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:00.225Z",
+ "language": 1,
+ "uuid": "6dde45fc-7fdf-4523-a039-9c373677a750",
+ "exercise_base": 572
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 9,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Stelle dich mit etwas mehr als schulterbreitem Stand vor der Stange, die F\u00fc\u00dfe zeigen leicht nach au\u00dfen, die Stange ist direkt dar\u00fcber und sehr nahe am Schienbein. Beuge die Knie (zeigen ebenfalls etwas nach au\u00dfen) und neige den Oberk\u00f6rper (bleibt w\u00e4hrend der ganzen \u00dcbung gerade). Greife die Stange schulterbreit mit einem Unter- und einem Obergriff.
\nZiehe nun die Stange nach oben. An der h\u00f6chsten Stelle mache ein leichtes Hohlkreuz und dr\u00fccke die Schultern nach hinten. Gehe wieder runter, wobei du darauf achtest, dass der R\u00fccken gerade bleibt und sich nicht kr\u00fcmmt. Du kannst unten angekommen eine kleine Pause einlegen oder sofort weitermachen.
",
+ "name": "Kreuzheben",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:10.301Z",
+ "language": 1,
+ "uuid": "521a5e4f-6f35-43e5-9d1c-6e75c4956e96",
+ "exercise_base": 184
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 10,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Frontziehen Breit",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:34.889Z",
+ "language": 1,
+ "uuid": "793f471c-04ca-4e5c-b73a-d502919a3190",
+ "exercise_base": 258
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 11,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "sebk",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Nehme eine Flachbank und setze das Knie eines Beines auf ein Ende, das andere Bein ist daneben und leicht angewinkelt. Beuge deinen Oberk\u00f6rper nach vorn und benutze deine Hand um dich abzust\u00fctzen. Der R\u00fccken macht einen leichten Hohlkreuz. Greife die Hantel mit der freien Hand und hebe sie eng am K\u00f6rper entlang (achte auf die Ellenbogen). Bringe sie langsam nach unten und wiederhole die Bewegung sobald du unten angekommen bist. Wechsle danach die Seite.
\n\u00a0
",
+ "name": "Rudern Einarmig KH",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:34:28.872Z",
+ "language": 1,
+ "uuid": "89e0ea72-fef4-4d6e-b9e0-0085f536e9ee",
+ "exercise_base": 81
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 12,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Frontziehen Eng",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:34.418Z",
+ "language": 1,
+ "uuid": "9d4990c5-ae5a-450a-a9ef-0a3e0e7cd469",
+ "exercise_base": 259
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 13,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Die F\u00fc\u00dfe werden auf die in der Maschine daf\u00fcr vorgesehene Stelle positioniert, wobei man die Fersen (und damit die Wadenmuskeln) komplett nach unten austrecken kann. Halte den K\u00f6rper gerade, mache kein Hohlkreuz und beuge die Beine nicht.
\nZiehe nun die Wadenmuskeln zusammen und gehe so hoch es geht. Mache auf dem h\u00f6chsten Punkt eine kurze Pause (1-2 sek.) und gehe dann runter.
",
+ "name": "Wadenheben Stehend",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:29.299Z",
+ "language": 1,
+ "uuid": "283d4ec5-1b29-41bb-997d-74c30e7a68b5",
+ "exercise_base": 622
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 14,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Setze dich auf die Bank und stelle die Fu\u00dfspitzen so auf den Rand, dass du die Waden komplett nach unten austrecken kannst. Ziehe nun die Wadenmuskeln zusammen und gehe so hoch es geht. Mache auf dem h\u00f6chsten Punkt eine kurze Pause (1-2 sek.) und gehe dann runter.
",
+ "name": "Wadenheben Sitzend",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:54.499Z",
+ "language": 1,
+ "uuid": "47b4d57a-3bb3-4a03-a522-a0559a254730",
+ "exercise_base": 590
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 15,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "sistab2",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lege dich auf die Bank, die Stange direkt \u00fcber die Augen, die Knie etwas angewinkelt und die F\u00fc\u00dfe fest auf dem Boden. Greife die Stange breit und lasse sie langsam und kontrolliert runter, dabei sollte die Stange kurz auf Brustwarzenh\u00f6he den K\u00f6rper ber\u00fchren. Dann das Gewicht wieder hochdr\u00fccken bis die Arme durchgestreckt sind.
\nBei hohem Gewicht, empfielt sich nat\u00fcrlich einen Spotter zu haben, der einen hilft falls man die Stange nicht alleine hochdr\u00fccken kann.
\nMit der Breite des Griffs kann au\u00dferdem kontrolliert werden, welcher Bereich der Brust st\u00e4rker belastet wird:
\n\n- breiter Griff: \u00e4u\u00dfere Brustmuskeln
\n- enger Griff: innere Brustmuskeln und Trizeps
\n
",
+ "name": "Bankdr\u00fccken LH",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:34:50.939Z",
+ "language": 1,
+ "uuid": "198dcb2e-e35f-4b69-ae8b-e1124d438eae",
+ "exercise_base": 73
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 16,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Setze dich auf die Bank, die F\u00fc\u00dfe sind fest auf dem Boden und geben Halt, der Kopf liegt auf der Bank. Nehme die Hanteln in die Hand und dr\u00fccke sie nach oben. Bringe die Hanteln nach unten, bis sie neben der Brust sind. Dr\u00fccke das Gewicht wieder nach oben.
",
+ "name": "Schr\u00e4gbankdr\u00fccken KH",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:53.853Z",
+ "language": 1,
+ "uuid": "af491dbd-311f-4648-a4f4-ab293329fcdb",
+ "exercise_base": 537
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 17,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lege dich auf die Negativbank hin, die Oberschenkel und der R\u00fccken legen fest auf der drauf. Greife die Stange breit und lasse sie langsam und kontrolliert runter, dabei sollte die Stange kurz auf Brustwarzenh\u00f6he den K\u00f6rper ber\u00fchren. Dann das Gewicht wieder hochdr\u00fccken bis die Arme durchgestreckt sind.
",
+ "name": "Negativ Bankdr\u00fccken",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:32.244Z",
+ "language": 1,
+ "uuid": "3ef8a516-d0d4-4078-9b4a-d7783da0fcf7",
+ "exercise_base": 185
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 18,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Greife zwei Kurzhanteln und lege dich auf eine Bank und strecke die Arme schulterbreit vollst\u00e4ndig aus. F\u00fc\u00dfe, R\u00fccken und Kopf liegen fest auf Boden/Bank und geben Halt. Beuge nun leicht die Arme am Ellenbogengelenk und lasse sie mit einer Halbkreisbewegung seitlich runter. Ohne diesen Winkel zu ver\u00e4ndern bringe sie wieder nach oben.
",
+ "name": "Fliegende KH Flachbank",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:45.117Z",
+ "language": 1,
+ "uuid": "c0119734-a412-4f34-91f1-cd1c1177fcb8",
+ "exercise_base": 238
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 20,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\n- Aufrechter Stand, Kopf nach vorne gerichtet, eine Kurzhantel in jeder Hand.
\n- Handfl\u00e4chen nach innen, in Richtung des K\u00f6rpers, gerichtet.
\n- Hebe die Hanteln seitlich nach oben, ohne Schwung zu holen. Atme aus. Die Ellenbogen sind leicht gebeugt. Hebe die Kurzhanteln soweit, bis die Arme parallel zum Boden sind.
\n- Am obersten Punkt sollten deine Handfl\u00e4chen nach unten zeigen.
\n- Am h\u00f6chsten Punkt h\u00e4ltst du f\u00fcr 1-2 Sekunden inne und ziehst deine Schulterbl\u00e4tter zusammen.
\n- F\u00fchre die Hanteln langsam wieder nach unten in die Ausgangsposition und atme ein.
\n
",
+ "name": "Seitheben KH",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:04.504Z",
+ "language": 1,
+ "uuid": "72e78f4d-65f7-4ddd-9247-cdc1e133fa80",
+ "exercise_base": 348
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 21,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Butterfly Reverse",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:36:03.917Z",
+ "language": 1,
+ "uuid": "605b4a25-bc1d-4604-bd93-c85b2aaf84ae",
+ "exercise_base": 139
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 22,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lege dich auf dem Bauch auf die Bank und klemme die Beine unter der Halterung (eher im unteren Wadenbereich ansetzen). Halte dich fest und bringe nun das Gewicht nach oben, in dem du die Beinbizeps zusammenziehst, gehe langsam wieder nach unten. W\u00e4hrend der \u00dcbung muss der K\u00f6rper fest bleiben.
",
+ "name": "Beinbeuger Liegend",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:40.751Z",
+ "language": 1,
+ "uuid": "8f0170a2-5274-4487-a295-1a9baf2c92a3",
+ "exercise_base": 365
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 23,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Setze dich auf die Maschine mit dem R\u00fccken fest gegen die Lehne und stelle die F\u00fc\u00dfe auf die Plattform f\u00fcr Wadenheben etwa schulterbreit. Pr\u00fcfe dass etwa die H\u00e4lfte noch drauf sind und du die Wadenmuskeln nach unten komplett austrecken kannst.
\nMit geraden Knien strecke dann die Waden und gehe so hoch wie m\u00f6glich. Gehe dann runter bis die Waden komplet ausgestreckt sind und wiederhole die Bewegung.
",
+ "name": "Wadenheben an Hackenschmidt",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:51.005Z",
+ "language": 1,
+ "uuid": "c7b98fb5-7723-471a-92a1-7b4e892a5468",
+ "exercise_base": 148
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 24,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Halte die Hantel mit etwa schulterbreitem Griff, die Arme sind ausgestreckt. Beuge die Arme und brige die Hantel mit einer schnellen Bewegung nach oben. Ohne Pause wird das Gewicht nun kontrolliert nach unten gebracht. Beachte, dass die Bewegung nach oben schneller ist als nach unten.
\nW\u00e4hrend des Bewegungablaufs sollte der K\u00f6rper nicht mitschwingen. Die Ellenbogen bleiben dabei immer an der Stelle.
",
+ "name": "Bizeps LH-Curls",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:34:45.131Z",
+ "language": 1,
+ "uuid": "2e3fa138-3894-4f61-959a-d8966804a1a3",
+ "exercise_base": 91
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 25,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Nehme die Hantel, lege dich auf eine Bank und stelle dich so hin, dass ca. 1/4 des Kopfes nicht mehr auf der Bank liegt. Strecke die Arme aus und lasse nun mit einem Bogen das Gewicht runter. Wenn die Stange knapp \u00fcber die Stirn ist, dr\u00fccke sie wieder nach oben.
\nEs ist wichtig die Ellenbogen w\u00e4hrend der ganzen \u00dcbung wenig zu bewegen, damit die Trizeps die Arbeit machen.
",
+ "name": "Frenchpress SZ-Stange",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:31.954Z",
+ "language": 1,
+ "uuid": "9972e42d-43d8-43c0-b547-4638ca3e47be",
+ "exercise_base": 246
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 26,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Halte zwei Kurzhantel mit ausgestreckten Armen neben dem K\u00f6rper, die Handfl\u00e4chen zeigen nach innen. Beuge die Arme und brige die Hanteln mit einer schnellen Bewegung nach oben wobei sie gleichzeitig um 90 Grad gedreht werden. Am h\u00f6chsten Punkt kann man die Hanteln ganz leicht weiter nach au\u00dfen drehen. Ohne Pause wird das Gewicht nun kontrolliert nach unten gebracht. Beachte, dass die Bewegung nach oben schneller ist als nach unten.
\nW\u00e4hrend des Bewegungablaufs darf der K\u00f6rper nicht mitschwingen. Die Ellenbogen bleiben dabei immer an der Stelle.
",
+ "name": "Bizeps KH-Curls",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:34:01.072Z",
+ "language": 1,
+ "uuid": "8cbbffcc-1989-43de-9200-03869480398c",
+ "exercise_base": 92
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 27,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Setze dich hin und greife die Stange fest mit den H\u00e4nden. Dr\u00fccke nun das Gewicht nach oben (Arme nicht ganz ausstrecken) und bringe es langsam wieder runter. Wie bei den anderen Trizeps\u00fcbungen ist es wichtig, dass du die Oberarme nicht mitbewegst.
",
+ "name": "Trizepsmaschine",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:25.288Z",
+ "language": 1,
+ "uuid": "ca03dd79-4a92-47ef-a461-e67ccc406f82",
+ "exercise_base": 661
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 28,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "cgoob883",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Setze dich vor der Scottmaschine, stelle die H\u00f6he so ein, dass die Achselh\u00f6hlen auf die Oberkante liegen. Die Oberarme liegen parallel auf der Fl\u00e4che und bleiben w\u00e4hrend der \u00dcbung auch so. Ziehe die Hanteln so weit wie m\u00f6glich hoch und bringe sie ohne Pause wieder runter. Strecke dabei die Arme ganz aus.
",
+ "name": "KH an Scottmaschine",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:57.831Z",
+ "language": 1,
+ "uuid": "d7c553b1-e84d-4dbc-9f6c-05db489b27c8",
+ "exercise_base": 465
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 29,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Greife die Stangen an einer engen Stelle und dr\u00fccke dich hoch. Strecke dabei die Arme nicht ganz aus, dann bleiben w\u00e4hrend des gesamten Bewegungablaufs die Muskeln immer unter Spannung. Beuge nun die Arme und gehe so tief wie m\u00f6glich runter, die Ellenbogen zeigen nach hinten. Du kannst an dieser Stelle einige Sekunden bleiben, bevor du die \u00dcbung weitermachst.
",
+ "name": "Dips",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:57.907Z",
+ "language": 1,
+ "uuid": "41b495fd-562e-4d6e-942a-60dc52d5e194",
+ "exercise_base": 194
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 30,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Setzte dich auf den Sitz der Butterflymaschine, die F\u00fc\u00dfe sollen dabei guten Kontakt mit dem Boden machen, die Oberarme sind waagerecht zum Boden. Dr\u00fccke nun die Gewichte zusammen, wobei die Griffe sich nicht ber\u00fchren sollen. Gehe nun wieder zur\u00fcck, das Trainingsgewicht darf dabei nicht abgelegt werden.
",
+ "name": "Butterfly",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:52.699Z",
+ "language": 1,
+ "uuid": "9df24c6f-016b-4623-8878-f71c235c50fa",
+ "exercise_base": 135
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 31,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": ".
",
+ "name": "Umsetzen",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:29.855Z",
+ "language": 1,
+ "uuid": "2e6a2f01-15c9-4985-8a01-1b412ec79400",
+ "exercise_base": 683
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 32,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Setze dich auf die Negativbank und fixiere deine Beine. Kreuze deine Arme über die Brust und bringe den Oberkörper nach oben, den Kopf dabei nicht nach vorn kippen. Gehe langsam wieder runter.
",
+ "name": "Crunches an Negativbank",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:24.000Z",
+ "language": 1,
+ "uuid": "f5e98b51-6c0e-4c77-94ec-158210669f6d",
+ "exercise_base": 427
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 33,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Nehme das Kabel in die Hand und halte es neben den Schl\u00e4fen fest. Knie dich nun vor dem Kabelzug mit geradem aber nach vorne gebeugtem Oberk\u00f6rper hin. Rolle dich mit einer schnellen Bewegung zusammen, die Ellenbogen zeigen zu den Knien. Gehe langsam wieder zur Anfangsposition zur\u00fcck.
",
+ "name": "Crunches am Seil",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:51.965Z",
+ "language": 1,
+ "uuid": "5c47b690-d19f-4523-9c47-47160693eefc",
+ "exercise_base": 173
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 34,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lege dich auf die Bank und greife mit den Armen die Lehne o.\u00c4. damit du stabil liegst. Halte die Beine ausgestreckt und hebe sie, bis sie einen Winkel von etwa 45\u00b0 bilden. Mache eine kleine Pause von ca. 1 sek. und gehe langsam wieder runter. Du kannst zur Steigerung z.B. jedes 5. Mal, eine l\u00e4ngere Pause von 7 Sekunden machen.
",
+ "name": "Beinheben Liegend",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:29.766Z",
+ "language": 1,
+ "uuid": "342e5889-fee2-420e-a287-f6e5a7f6c4b1",
+ "exercise_base": 377
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 35,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Stelle dich mit den Unterarmen fest auf die Polster der Beinhebemaschine, der K\u00f6rper h\u00e4ngt frei nach unten. Hebe nun die Beine so weit wie m\u00f6glich nach oben, wobei an der h\u00f6chsten Stelle eine kurze Pause eingelegt wird. Bringe sie dann langsam und kontrolliert wieder nach unten. W\u00e4hrend der \u00dcbung darf der K\u00f6rper nicht mitschwingen, nur die Beine sollten sich hier bewegen.
",
+ "name": "Beinheben Aufrecht",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:27.539Z",
+ "language": 1,
+ "uuid": "ecff5124-9f6a-414a-b91a-70101847b76d",
+ "exercise_base": 378
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 36,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Greife die Klimmzugstange mit breitem Griff, der K\u00f6rper h\u00e4ngt zun\u00e4chst frei nach unten. Ziehe nun die Brust raus und bringe den K\u00f6rper nach oben, bis dein Kinn \u00fcber der Stange liegt (oder der Nacken sie ber\u00fchrt, wenn du nach hinten gezogen hast), gehe nun langsam nach unten und wiederhole.
",
+ "name": "Klimmz\u00fcge",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:38.799Z",
+ "language": 1,
+ "uuid": "4e741c73-d40a-4fad-b0e0-76edd9bbe8df",
+ "exercise_base": 475
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 37,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Setze dich hin, stelle die Füße auf die Stützstellen ab und greife die Stange mit breitem Griff. Ziehe nun die Hände auf den Nabel, nicht höher. Dabei sollten die Arme nahe am Körper bleiben und die Schultern so weit wie möglich zusammengezogen werden. Lasse langsam und kontrolliert das Gewicht wieder nach vorne bis die Arme vollständig ausgestreckt sind.
",
+ "name": "Long-Pulley",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:36.227Z",
+ "language": 1,
+ "uuid": "91fa0487-b137-4bef-86cf-39816cd5ee48",
+ "exercise_base": 394
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 38,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lege dich auf die Bank, die Stange direkt \u00fcber die Augen, die Knie etwas angewinkelt und die F\u00fc\u00dfe fest auf dem Boden. Greife nun die Stange mit einem engen Griff (nicht mehr als 20cm.). F\u00fchre nun das Gewicht so weit nach unten, bis die Oberarme paralell zum Boden sind, gehe dann wieder nach obern. Bringe die Stange nicht wie beim (breiten) Bankdr\u00fccken auf Brusth\u00f6he runter, sondern weiter unten. Auf der tiefsten Stelle sollten deine Arme einen rechten Winkel machen.
",
+ "name": "Bankdr\u00fccken Eng",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:27.384Z",
+ "language": 1,
+ "uuid": "4def60e7-ed8d-4a9d-bf76-ceb15ecf9779",
+ "exercise_base": 76
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 41,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Setze dich auf die Bank, die F\u00fc\u00dfe sind fest auf dem Boden und geben Halt der Kopf liegt auf der Bank. Nehme die Hantel etwas mehr als Schulterbreit aus der Halterung raus und dr\u00fccke sie nach oben. Bringe die Hantel nach unten, bis sie die Brust kurz ber\u00fchrt. Dr\u00fccke das Gewicht wieder nach oben.
",
+ "name": "Schr\u00e4gbankdr\u00fccken LH",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:27.683Z",
+ "language": 1,
+ "uuid": "fe7f0a02-3675-4cf2-9726-e762f0b2309e",
+ "exercise_base": 538
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 44,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Halte die Hantel mit etwa schulterbreitem Griff, die Arme sind ausgestreckt. Beuge die Arme und brige die Hantel mit einer schnellen Bewegung nach oben. Ohne Pause wird das Gewicht nun kontrolliert nach unten gebracht. Beachte, dass die Bewegung nach oben schneller ist als nach unten.
\nW\u00e4hrend des Bewegungablaufs darf der K\u00f6rper nicht mitschwingen. Die Ellenbogen bleiben dabei immer an der Stelle.
",
+ "name": "Bizeps Curls Mit SZ-Stange",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:34:32.365Z",
+ "language": 1,
+ "uuid": "8277124a-9ef2-442a-9824-7ab4439a5f1f",
+ "exercise_base": 94
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 45,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "sevae",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Setze dich auf eine Bank und nehme eine Kurzhantel in die Hand. Strecke den Arm fast vollst\u00e4ndig aus und lasse nun das Gewicht langsam bis hinter dem Kopf herunter. W\u00e4hrend der \u00dcbung darf nur der Trizeps die Arbeit machen, achte darauf, dass sich die Ellenbogen nicht bewegen. Zur Stabilisierung kannst du den freien Arm nehmen.
",
+ "name": "Trizepsdr\u00fccken KH \u00dcber Kopf",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:26.206Z",
+ "language": 1,
+ "uuid": "1f255866-ea06-45fa-9183-03e9ea6c0ec1",
+ "exercise_base": 50
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 46,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Greife zwei Hanteln, die Handfl\u00e4chen zeigen zum K\u00f6rper.\u00a0 Beuge die Arme und brige die Hanteln mit einer schnellen Bewegung nach oben wobei sie im Unterschied zu den normalen KH Curls nicht um 90 Grad gedreht werden, die Handfl\u00e4chen zeigen also die ganze Zeit nach innen. Ohne Pause wird das Gewicht nun kontrolliert nach unten gebracht. Beachte, dass die Bewegung nach oben schneller ist als nach unten.
\nW\u00e4hrend des Bewegungablaufs darf der K\u00f6rper nicht mitschwingen. Die Ellenbogen bleiben dabei immer an der Stelle.
",
+ "name": "Hammercurls",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:25.160Z",
+ "language": 1,
+ "uuid": "ff454f5a-70ee-40fb-9200-5e7e42960ef0",
+ "exercise_base": 272
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 47,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "apeschel",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Setze dich auf dem Rand einer Flachbank und beuge den K\u00f6rper so weit nach vorne, dass er parallel zum Boden ist. Nehme nun die Hanteln und hebe sie seitw\u00e4rts bis etwas \u00fcber schulterh\u00f6he. Gehe langsam wieder runter.
\nEs ist wichtig, w\u00e4hrend der \u00dcbung, die Arme nicht nach vorn oder nach hinten zu bewegen, sie sollten stets einen rechten Winkel mit dem K\u00f6rper haben. Wie beim Seitheben im Stehen, sollten sich die Handfl\u00e4chen nicht drehen, sie zeigen also immer zum Boden oder zum K\u00f6rper.
",
+ "name": "Vorgebeugtes Seitheben",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:34:35.782Z",
+ "language": 1,
+ "uuid": "e701de98-32c6-4e9d-956d-434cf5bcaaf0",
+ "exercise_base": 82
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 48,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Klimmz\u00fcge an Maschine",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:25.422Z",
+ "language": 1,
+ "uuid": "22897ebe-cf17-44cf-97e6-87566285684d",
+ "exercise_base": 477
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 50,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": ".
",
+ "name": "Good Mornings",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:39.768Z",
+ "language": 1,
+ "uuid": "a311a463-f219-4741-b4fb-247013dc8dd8",
+ "exercise_base": 268
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 51,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\nAblauf wie bei regul\u00e4re Crunches, nur mit zus\u00e4tzlichem Gewicht an der Maschine.
\nSetzte dich hin, beide F\u00fc\u00dfe stabil auf dem Boden. Nehme die Gewichte, Kabel, etc. fest und f\u00fchre eine rollende Bewegung nach vorn (die Wirbels\u00e4ule sollte sich idealerweise Wirbel f\u00fcr Wirbel von der Lehne l\u00f6sen). Kehre langsam in die Ausgangsposition zur\u00fcck.
\n",
+ "name": "Crunches an Maschine",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:56.190Z",
+ "language": 1,
+ "uuid": "efbece79-4384-49d1-bb88-e16fcd8de5aa",
+ "exercise_base": 172
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 52,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Setzte dich auf den Sitz der Butterflymaschine, die F\u00fc\u00dfe sollen dabei guten Kontakt mit dem Boden machen, die Ellenbogen machen etwa einen Rechten Winkel, die Oberarme sind waagerecht zum Boden. Dr\u00fccke nun die Gewichte zusammen, wobei die Griffe sich nicht ber\u00fchren sollen. Gehe nun wieder zur\u00fcck, das Trainingsgewicht darf dabei nicht abgelegt werden.
",
+ "name": "Butterfly Eng",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:51.293Z",
+ "language": 1,
+ "uuid": "44b0d79a-5c5b-43df-bf62-3e67148f1c33",
+ "exercise_base": 137
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 53,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Schultermaschine",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:15.278Z",
+ "language": 1,
+ "uuid": "069c8dfb-b5ce-42e9-9659-89d2d73e63e5",
+ "exercise_base": 543
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 54,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "In die Maschine setzten und die Füße auf die Auflage stellen. Dabei sollte etwa so viel Platz dazwischen bleiben, dass noch ein Fuß dazwischen Platz hätte. Die Füße sind wie beim normalen Bankdrücken etwas nach außen gedreht.
\nDer Bewegungsablauf ist wie bei bei der breite Beinpresse: das Gewicht wird so weit abgesenkt, dass die Knie einen rechten Winkel machen. Ohne Pause wird dann das Gewicht nach oben gedrückt. Die Knie zeigen etwas nach außen und werden nie ganz ausgestreckt, die Bewegung bleibt immer flüssig, also weder oben noch unten irgendwelche Pausen einlegen!
",
+ "name": "Beinpresse Eng",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:43.823Z",
+ "language": 1,
+ "uuid": "e7d0cc2d-e28b-479f-91d9-7eab7b686fd8",
+ "exercise_base": 373
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 55,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": ".
",
+ "name": "Ausfallschritte Stehend",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:33.632Z",
+ "language": 1,
+ "uuid": "27301836-ed7f-4510-83e7-66c0b8041a44",
+ "exercise_base": 205
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 56,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\nDer Ablauf der \u00dcbung ist im Prinzip wie bei den normalen Crunches, nur legst du dich auf eine Schr\u00e4gbank oder eine andere geeignete Fl\u00e4che. Stelle sicher, dass du nicht rutschen kannst indem du die Beine \u00fcber den Rand anwikelst oder sonstwo festhalten kannst. Halte die H\u00e4nde hinter dem Nacken verschr\u00e4nkt. Aus dieser Position f\u00fchre den Oberk\u00f6rper so weit nach oben, bis Kopf oder Ellenbogen die Knie ber\u00fchren.
\nEs ist wichtig, dass dieser Vorgang mit einer rollenden Bewegung durchgef\u00fchrt wird: die Wirbels\u00e4ule sollte sich Wirbel f\u00fcr Wirbel von der Matte l\u00f6sen. Ein Hohlkreuz ist stets zu vermeiden.
\n",
+ "name": "Crunches an Schr\u00e4gbank",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:36:02.436Z",
+ "language": 1,
+ "uuid": "6f473716-2fc0-453d-9ab7-70212c1d2f92",
+ "exercise_base": 171
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 57,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lege dich auf eine Matte, die Knie sind rechtwiklig angewinkelt und die Fersen liegen auf eine Bank. Die H\u00e4nde sind hinter dem Nacken. Das Hochgehen wird mit einer rollenden Bewegung durchgef\u00fchrt: die Wirbels\u00e4ule sollte sich Wirbel f\u00fcr Wirbel von der Matte l\u00f6sen. Ein Hohlkreuz ist stets zu vermeiden. Auf der h\u00f6chsten Stelle sollten die Muskeln etwa 2 sek. maximal angespannt werden bevor die rollende Bewegung in der Gegenrichtung durchgef\u00fchrt wird.
",
+ "name": "Sit Ups",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:34.691Z",
+ "language": 1,
+ "uuid": "60f329dd-f8ab-469a-8a88-39f80275b3a7",
+ "exercise_base": 591
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 58,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Nehme die Hanteln in die Hand, lege dich auf eine Bank und stelle dich so hin, dass ca. 1/4 des Kopfes nicht mehr auf der Bank liegt. Strecke die Arme aus und lasse nun mit einem Bogen die Gewichte runter. Wenn die Hanteln knapp \u00fcber die Stirn sind, dr\u00fccke sie wieder nach oben.
\nEs ist wichtig die Ellenbogen w\u00e4hrend der ganzen \u00dcbung wenig zu bewegen, damit die Trizeps die Arbeit machen.
",
+ "name": "Frenchpress KH",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:30.117Z",
+ "language": 1,
+ "uuid": "bdf8997a-84ce-434a-ae95-1f9fc50f43bb",
+ "exercise_base": 245
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 59,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Greife die Langhantel mit breitem (etwas mehr als Schulterbreit) Griff und beuge dich nach vorne. Dabei ist der Oberk\u00f6rper nicht ganz Waagerecht, sonder ein bisschen steiler, der Kopf schaut nach vorn und die Brust is rausgestreckt.
\nZiehe nun das Gewicht in richtung Bauchnabel. Schwinge w\u00e4hrend der Bewegung den Oberk\u00f6rper nicht und halte die Arme dicht am K\u00f6rper wenn du sie hochziehst. Bringe die Hantel langsam wieder nach unten.
",
+ "name": "Rudern Vorgebeugt LH",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:34:19.746Z",
+ "language": 1,
+ "uuid": "126d719a-4b59-4458-b182-d578cdcfee1a",
+ "exercise_base": 83
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 60,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lege dich auf das Polster so, dass der Bauchnabel kurz vor der Vorderkante liegt, der Oberk\u00f6rper h\u00e4ngt frei nach unten. Spanne die gesamte R\u00fcckenmuskulatur an, und bringe den Oberk\u00f6rper nach oben bis er waagerecht ist (nicht h\u00f6her). Gehe nun langsam wieder nach unten (Muskelanspannung nicht vergessen).
",
+ "name": "Hyperextensions",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:14.856Z",
+ "language": 1,
+ "uuid": "913d71cc-ba7a-4902-bfa8-3c5203129d72",
+ "exercise_base": 301
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 61,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Selbe Ausf\u00fchrung wie beim Schr\u00e4gbankdr\u00fccken mit der Langhantel, aber in der Multipresse eben: Setze dich auf die Bank, die F\u00fc\u00dfe sind fest auf dem Boden und geben Halt der Kopf liegt auf der Bank. Nehme die Stange etwas mehr als Schulterbreit aus der Halterung raus und dr\u00fccke sie nach oben. Bringe die Stange nach unten, bis sie die Brust kurz ber\u00fchrt. Dr\u00fccke das Gewicht wieder nach oben.
",
+ "name": "Schr\u00e4gbankdr\u00fccken MP",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:31.901Z",
+ "language": 1,
+ "uuid": "d9319e68-b2a2-4306-9f7d-4d53242dd6b0",
+ "exercise_base": 539
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 62,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Stelle dich gerade hin, die F\u00fc\u00dfe etwa schulterbreit. Halte die \u00df-Stange mit einem Obergriff vor den Oberschenkel, die Arme ausgestreckt. Ziehe dann die Stange dicht am K\u00f6rper hoch, bis etwa zum Kinn. Die Ellenbogen zeigen nach oben, so, dass in der h\u00f6chsten Position die Arme ein leichtes V machen. Mache nach M\u00f6glichkeit hier eine kurze Pause und gehe dann langsam wieder runter.
",
+ "name": "Rudern Aufrecht \u00df-Stange",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:33.683Z",
+ "language": 1,
+ "uuid": "82be7262-2c5d-4c38-a433-61160fd22a0b",
+ "exercise_base": 693
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 63,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Stelle dich mit schulterbreitem Stand vor dem Kabelzug, beuge den R\u00fccken sehr leicht nach vorn und greife das die Stange. Dr\u00fccke das Gewicht nach unten, wobei die Ellenbogen sich w\u00e4hrend der ganzen \u00dcbung nicht von der Stelle bewegen sollen. Gehe langsam und ohne Pause zur Ausgansposition zur\u00fcck.
",
+ "name": "Trizeps Seildr\u00fccken Mit Stange",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:23.160Z",
+ "language": 1,
+ "uuid": "60aab5bf-ff7a-4e50-9e92-1f4813c3da75",
+ "exercise_base": 660
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 65,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Manu, wikipedia",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Stelle dich mit dem R\u00fccken zum Kabel, halte aber gen\u00fcgend Abstand, dass du es durch die Beine nach oben ziehen kannst. Greife die Stange, strecke die Arme komplett aus und ziehe das Seil hoch, bis sie waagerecht sind. Bringe dann wieder das Gewicht runter.
",
+ "name": "Frontheben am Kabel",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:13.640Z",
+ "language": 1,
+ "uuid": "ba57a28a-63e3-41ed-8d22-f8dfb2be7b7e",
+ "exercise_base": 256
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 66,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Selbe Durchf\u00fchrung wie mit der Langhantel. Setze dich auf eine Bank, stelle die Lehne fast Senkrecht ein. Greife die Stange etwas mehr als Schulterbreit und hebe sie auf Brusth\u00f6he. Dr\u00fccke sie nun nach oben, strecke die Arme aber nicht vollst\u00e4ndig aus. Bringe das Gewicht langsam wieder runter, bis sie wie beim Bankdr\u00fccken die Brust kurz ber\u00fchrt.
",
+ "name": "Frontdr\u00fccken MP",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:32.572Z",
+ "language": 1,
+ "uuid": "39fe696c-bd08-4a30-954f-7e5ea730dd92",
+ "exercise_base": 569
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 67,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Greife die Stange der Multipresse, stelle dich mit Schulterbreitem Stand und sehr leicht gebeugte Beine auf und lasse den Blick nach vorn. Die Arme h\u00e4ngen am K\u00f6rper. Aus dieser Position hebst du nun das Gewicht, indem du die Schultern nach oben ziehst. Beuge dabei die Arme nicht. Auf dem h\u00f6chsten Punkt kannst du 1 oder 2 Sekunden ausharren, bringe dann die Schultern langsam nach unten.
",
+ "name": "Shrugs an der MP",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:00.109Z",
+ "language": 1,
+ "uuid": "475a9665-2044-4c76-be29-cabbbef126bd",
+ "exercise_base": 575
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 68,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Stelle zwei B\u00e4nke so weit ausernander, dass du die H\u00e4nde am Rand der einen und du die F\u00fc\u00dfe auf der anderen noch knapp draufstellen kannst. Die Beine bleiben w\u00e4hrend der \u00dcbung ausgestreckt. Beuge nun die Arme und gehe so tief wie m\u00f6glich runter, die Ellenbogen zeigen nach hinten. Hebe den K\u00f6rper wieder, achte aber darauf, dass du die Arme nicht ganz austreckst.
",
+ "name": "Dips Zwischen 2 B\u00e4nke",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:05.065Z",
+ "language": 1,
+ "uuid": "011b956d-33b3-4600-9e42-2e7dcbac9fb5",
+ "exercise_base": 197
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 69,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Der Bewegungsablauf ist wie beim beidbeinigem Beinstrecker:
\nSetze dich in die Beinstreckermaschine. Der R\u00fccken soll einen festen Halt haben, stelle die Maschine so ein, dass du fest sitzt. In der Anfangsposition sind die Beine entwas nach hinten angewinkelt. Dr\u00fccke das Gewicht nach oben bis die Beine nahezu vollst\u00e4ndig ausgestreckt sind. Gehe langsam und kontrolliert wieder runter.
",
+ "name": "Beinstrecker Einbeinig",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:34.590Z",
+ "language": 1,
+ "uuid": "71efbc60-c301-453e-8ac7-4184b16a4681",
+ "exercise_base": 71
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 70,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Bewegungsablauf wie beim normalen vorgebeugtem Rudern, nur die Handstellung ist reverse, also die Handfl\u00e4che zeigen nach hinten.
\nGreife die Langhantel mit breitem (etwas mehr als Schulterbreit) Griff und beuge dich nach vorne. Dabei ist der Oberk\u00f6rper nicht ganz Waagerecht, sonder ein bisschen steiler, der Kopf schaut nach vorn und die Brust is rausgestreckt.
\nZiehe nun das Gewicht in richtung Bauchnabel. Schwinge w\u00e4hrend der Bewegung den Oberk\u00f6rper nicht und halte die Arme dicht am K\u00f6rper wenn du sie hochziehst. Bringe die Hantel langsam wieder nach unten.
",
+ "name": "Rudern Vorgebeugt LH Reverse",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:09.895Z",
+ "language": 1,
+ "uuid": "5da0cb07-6e05-4ca5-95e2-e44ad67e6757",
+ "exercise_base": 525
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 71,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Kabelcross",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:21.949Z",
+ "language": 1,
+ "uuid": "9055153b-6151-47e7-a7fc-ab77f5d1a5cd",
+ "exercise_base": 323
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 72,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Diese \u00dcbung wird jeweils mit einem Bein durchgef\u00fchrt.
\nStelle dich vor der Maschine und stelle deine Waden hinter dem Polster (setzte die H\u00f6he so ein, dass es knapp unter den Waden ansetzt). Beuge nun das Bein bis dein Knie einen rechten Winkel einnimmt, bringe das Gewicht nun langsam und kontrolliert wieder nach unten.
",
+ "name": "Beinbeuger Stehend",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:41.919Z",
+ "language": 1,
+ "uuid": "9075241c-0493-4f2a-a399-a57e3634093e",
+ "exercise_base": 367
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 73,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tuckerm",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Greife zwei Kurzhanteln und lege dich auf eine Schr\u00e4gbank und strecke die Arme schulterbreit vollst\u00e4ndig aus. F\u00fc\u00dfe, R\u00fccken und Kopf liegen fest auf Boden/Bank und geben Halt. Beuge nun leicht die Arme am Ellenbogengelenk und lasse sie mit einer Halbkreisbewegung seitlich runter. Ohne diesen Winkel zu ver\u00e4ndern bringe sie wieder nach oben.
",
+ "name": "Fliegende KH Schr\u00e4gbank",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:13.504Z",
+ "language": 1,
+ "uuid": "3b34d81d-7882-46a6-bb83-40f84d3f8300",
+ "exercise_base": 308
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 74,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Hold the Barbell shoulder-wide, the back is straight, the shoulders slightly back, the arms are streched. Bend the arms, bringing the weight up, with a fast movement. Without pausing, let down the bar with a slow and controlled movement.
\nDon't allow your body to swing during the exercise, all work is done by the biceps, which are the only mucles that should move (pay attention to the elbows).
",
+ "name": "Biceps Curls With Barbell",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:34:42.300Z",
+ "language": 2,
+ "uuid": "c56078d2-ae85-4524-a467-d1e143b6df1a",
+ "exercise_base": 91
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 76,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Die Ausf\u00fchrung ist sehr \u00e4hnlich wie beim freien vorgebeugtem Rudern, nur ist hier die Stange fest.
\nStelle dich auf das Ger\u00e4t in die entsprechende Stelle und greife die Gewichtsstange mit mittelbreitem Griff. Gehe etwas in die Knie, bringe die Brust raus und f\u00fchre den Oberk\u00f6rper nach vorne. Hebe das Gewicht und ziehe es in Richtung Bauchnabel hoch (Ellenbogen am K\u00f6rper lassen). Lasse es dann langsam wieder runter und sp\u00fcre die Dehnung in den Kreuzmuskeln.
",
+ "name": "T-Bar Rudern (breit)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:06.625Z",
+ "language": 1,
+ "uuid": "25cbe148-a9f0-4720-bf2f-bcc07e6d2874",
+ "exercise_base": 513
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 77,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Der Bewegungsablauf ist \u00e4hnlich zur \u00dcbung mit einer Langhantel.
\nNehme die Gewichte in die H\u00e4nde und lege dich auf die Bank. Halte die Hanteln neben der Brust auf Brustwarzenh\u00f6he und dr\u00fccke sie nun nach oben, bis die Arme ausgestreckt sind. Lasse die Gewichte nun langsam und kontrolliert runter.
\n\u00a0
",
+ "name": "Bankdr\u00fccken KH",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:34:36.298Z",
+ "language": 1,
+ "uuid": "06450bcb-03a8-4bd7-8349-ef677ee57ea3",
+ "exercise_base": 75
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 79,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Der Bewegungsablauf ist derselbe wie bei Ausführung mit einer ß-Stange.
\nStelle dich gerade hin, die Füße etwa schulterbreit. Halte die Stange mit einem Obergriff vor den Oberschenkel, die Arme ausgestreckt. Ziehe dann die Stange dicht am Körper hoch, bis etwa zum Kinn. Die Ellenbogen zeigen nach oben, so, dass in der höchsten Position die Arme ein leichtes V machen. Mache nach Möglichkeit hier eine kurze Pause und gehe dann langsam wieder runter.
",
+ "name": "Rudern Aufrecht MP",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:34.921Z",
+ "language": 1,
+ "uuid": "87423a4f-3216-4c9b-b735-9074e0f664ee",
+ "exercise_base": 691
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 80,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Hold the SZ-bar shoulder-wide, the back is straight, the shoulders slightly back, the arms are streched. Bend the arms, bringing the weight up, with a fast movement. Without pausing, let down the bar with a slow and controlled movement.
\nDon't allow your body to swing during the exercise, all work is done by the biceps, which are the only mucles that should move (pay attention to the elbows).
",
+ "name": "Biceps Curls With SZ-bar",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:34:30.973Z",
+ "language": 2,
+ "uuid": "38919515-ce04-4383-9c3f-5846edd0e844",
+ "exercise_base": 94
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 81,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Hold two barbells, the arms are streched, the hands are on your side, the palms face inwards. Bend the arms and bring the weight with a fast movement up. At the same time, rotate your arms by 90 degrees at the very beginning of the movement. At the highest point, rotate a little the weights further outwards. Without a pause, bring them down, slowly.
\nDon't allow your body to swing during the exercise, all work is done by the biceps, which are the only mucles that should move (pay attention to the elbows).
",
+ "name": "Biceps Curls With Dumbbell",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:56.474Z",
+ "language": 2,
+ "uuid": "48a59aa8-4568-409c-8afe-f8cb99c558ea",
+ "exercise_base": 92
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 83,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Put two benches so far appart, that you can hold onto one with your hands and are just able to reach the other with your feet. The legs stay during the exercise completely stretched. With your elbows facing back, bend them as much as you can. Push yourself up, but don't stretch out the arms.
",
+ "name": "Dips Between Two Benches",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:04.531Z",
+ "language": 2,
+ "uuid": "aa4fcd9b-baee-41cf-b4c5-8462bc43a8be",
+ "exercise_base": 197
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 84,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Hold the SZ-bar and lay down on a flat bench in such a way that around 1/4 of your head is over the edge. Stretch your arms with the bar and bend them so that the bar is lowered. Just before it touches your forehead, push it up.
\nPay attention to your elbows and arms: only the triceps are doing the work, the rest of the arms should not move.
",
+ "name": "Skullcrusher SZ-bar",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:32.853Z",
+ "language": 2,
+ "uuid": "ee4a350b-c681-407f-a414-6ec243809ec7",
+ "exercise_base": 246
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 85,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Hold the dumbbells and lay down on a flat bench in such a way that around 1/4 of your head is over the edge. Stretch arms straight up and then lean dumbbells away from your toes to a 10-20 degree angle. Keep upper arm at this angle throughout exercise. Dumbbell shall not be amed at your head, but away over your head. This will maximise gain from exercise with load on triceps all the time.
\nPay attention to your elbows and arms: only the triceps are doing the work, the rest of the arms should not move.
",
+ "name": "Skullcrusher Dumbbells",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:31.059Z",
+ "language": 2,
+ "uuid": "ee00d53e-4482-44aa-b780-bbc570061841",
+ "exercise_base": 245
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 86,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Hold two dumbbells and sit on a bench with a straight back, the shoulders are slightly rolled backwards. Your pals point to your body. Bend the arms and bring the weight up with a fast movement. Don't rotate your hands, as with the curls. Without any pause bring the dumbbell down with a slow, controlled movement.
\nDon't swing your body during the exercise, the biceps should do all the work here. The elbows are at your side and don't move.
",
+ "name": "Hammercurls",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:22.547Z",
+ "language": 2,
+ "uuid": "6dcc9adb-939c-4581-9e44-d0d73753997b",
+ "exercise_base": 272
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 87,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Dumbbells on Scott Machine",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:05.567Z",
+ "language": 2,
+ "uuid": "d147a6c2-ce64-424b-baf3-4ca841a51512",
+ "exercise_base": 208
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 88,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lay down on a bench, the bar is directly over your eyes, the knees form a slight angle and the feet are firmly on the ground. Hold the bar with a narrow grip (around 20cm.). Lead the weight slowly down till the arms are parallel to the floor (elbow: right angle), press then the bar up. When bringing the bar down, don't let it down on your nipples as with the regular bench pressing, but somewhat lower.
",
+ "name": "Bench Press Narrow Grip",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:29.542Z",
+ "language": 2,
+ "uuid": "03d821e7-e1ac-4026-903b-d406381cbf76",
+ "exercise_base": 76
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 89,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Grab the cable, stand with your feet shoulder wide, keep your back straight and lean forward a little. Push the bar down, making sure the elbows don't move during the exercise. Rotate your hands outwards at the very end and go back to the initial position without pause.
",
+ "name": "Triceps Extensions on Cable",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:48:00.762Z",
+ "language": 2,
+ "uuid": "f1b5e525-6232-4d60-a243-9b2cd6c55298",
+ "exercise_base": 659
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 90,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Grab the bar, stand with your feet shoulder wide, keep your back straight and lean forward a little. Push the bar down, making sure the elbows don't move during the exercise. Without pause go back to the initial position.
",
+ "name": "Triceps Extensions on Cable With Bar",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:22.271Z",
+ "language": 2,
+ "uuid": "20a76bd0-1e56-4a4e-bd79-0ab118552bde",
+ "exercise_base": 660
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 91,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lay down on your back a soft surface, the feet are on the floor. Ask a partner or use some other help (barbell, etc.) to keep them fixed, your hands are behind your head. From this position move your upper body up till your head or elbows touch your knees. Do this movement by rolling up your back.
",
+ "name": "Crunches",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:36:23.673Z",
+ "language": 2,
+ "uuid": "d325dd5c-6833-41c7-8eea-6b95c4871133",
+ "exercise_base": 167
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 92,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Take the cable on your hands and hold it next to your temples. Knee down and hold your upper body straight and bend forward. Go down with a fast movement, rolling your back in (your ellbows point to your knees). Once down, go slowly back to the initial position.
",
+ "name": "Crunches With Cable",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:51.506Z",
+ "language": 2,
+ "uuid": "8d6c13c6-256d-4137-b1c6-b0e817697639",
+ "exercise_base": 173
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 93,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sit yourself on the decline bench and fix your legs. Cross your arms over the chest and bring with a rolling movement your upper body up, go now without a pause and with a slow movement down again. Don't let your head move during the exercise.
",
+ "name": "Negative Crunches",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:24.553Z",
+ "language": 2,
+ "uuid": "4bd55b0a-559a-4458-aabd-e66619b63610",
+ "exercise_base": 427
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 94,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The procedure is very similar as for regular crunches, only with the additional weight of the machine. Sit on the machine, put both feet firmly on the ground. Grab the to the weights, cables, etc. and do a rolling motion forwards (the spine should ideally lose touch vertebra by vertebra). Slowly return to the starting position.
",
+ "name": "Crunches on Machine",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:57.001Z",
+ "language": 2,
+ "uuid": "6709577b-95ec-4053-a822-d5fe1f753966",
+ "exercise_base": 172
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 95,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sit on a mat, your calves are resting on a bench, the knees make a right angle. Hold your hands behind your neck. Go now up with a rolling movement of your back, you should feel how the individual vertebrae lose contact with the mat. At the highest point, contract your abs as much as you can and hold there for 2 sec. Go now down, unrolling your back.
\n\u00a0
",
+ "name": "Sit-ups",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:36.352Z",
+ "language": 2,
+ "uuid": "fb750082-7034-4c51-b1e4-dfa0fe2dac8e",
+ "exercise_base": 591
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 97,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The movement is very similar to benchpressing with a barbell, however, the weight is brought down to the chest at a lower point.
\nHold two dumbbells and lay down on a bench. Hold the weights next to the chest, at the height of your nipples and press them up till the arms are stretched. Let the weight slowly and controlled down.
",
+ "name": "Benchpress Dumbbells",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:34:39.180Z",
+ "language": 2,
+ "uuid": "0ec76f5d-1311-4d6d-bf79-00fa17c3061a",
+ "exercise_base": 75
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 98,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sit on the butterfly machine, the feet have a good contact with the floor, the upper arms are parallel to the floor. Press your arms together till the handles are practically together (but aren't!). Go slowly back. The weights should stay all the time in the air.
",
+ "name": "Butterfly",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:54.461Z",
+ "language": 2,
+ "uuid": "3c3857f8-d224-4d5a-8cc1-f4e7982d3475",
+ "exercise_base": 135
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 99,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The movement is the same as with a regular butterfly, only that the grip is narrow:
\nSit on the butterfly machine, the feet have a good contact with the floor, the upper arms are parallel to the floor. Press your arms together till the handles are practically together (but aren't!). Go slowly back. The weights should stay all the time in the air.
",
+ "name": "Butterfly Narrow Grip",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:51.395Z",
+ "language": 2,
+ "uuid": "08637e04-d995-4c07-b021-a20f26b6fd97",
+ "exercise_base": 137
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 100,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lay down on a decline bench, the bar should be directly above your eyes, the knees are somewhat angled and the feet are firmly on the floor. Concentrate, breath deeply and grab the bar more than shoulder wide. Bring it slowly down till it briefly touches your chest at the height of your nipples. Push the bar up.
",
+ "name": "Decline Bench Press Barbell",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:31.622Z",
+ "language": 2,
+ "uuid": "b72ae8d4-ede6-4480-8fc5-7b80e369f7ed",
+ "exercise_base": 185
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 101,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Take two dumbbells and sit on a decline bench, the feet are firmly on the floor, the head is resting the bench. Hold the weights next to the chest, at the height of your nipples and press them up till the arms are stretched. Let the weight slowly and controlled down.
",
+ "name": "Decline Bench Press Dumbbell",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:32.878Z",
+ "language": 2,
+ "uuid": "80d318b3-4b8a-41aa-9c6c-0a2a921fe1e6",
+ "exercise_base": 186
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 102,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Get onto the calf raises machine, you should able to completely push your calves down. Stand straight, don't make a hollow back and don't bend your legs. Pull yourself up as high as you can. Make a small pause of 1 - 2 seconds and go slowly down.
",
+ "name": "Standing Calf Raises",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:26.435Z",
+ "language": 2,
+ "uuid": "abc4c62e-27b2-4c31-8766-40f8dca84cab",
+ "exercise_base": 622
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 103,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sit on a bench for calf raises and check that the feet are half free and that you can completely stretch the calf muscles down. Pull your calves up, going as far (up) as you can. Make at the highest point a short pause of 1 or 2 seconds and go down.
",
+ "name": "Sitting Calf Raises",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:52.909Z",
+ "language": 2,
+ "uuid": "399666e7-30a7-4b86-833d-4422e4c72b61",
+ "exercise_base": 590
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 104,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Place yourself on the machine with your back firmly against the backrest, the feet are on the platform for calf raises. Check that the feet are half free and that you can completely stretch the calf muscles down.
\nWith straight knees pull up your weight as much as you can. Go with a fluid movement down till the calves are completely stretched. Repeat.
",
+ "name": "Calf Raises on Hackenschmitt Machine",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:50.528Z",
+ "language": 2,
+ "uuid": "e7677699-5e4f-49e6-a645-e8915a203c4d",
+ "exercise_base": 148
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 105,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Stand firmly, with your feet slightly more than shoulder wide apart. Stand directly behind the bar where it should barely touch your shin, your feet pointing a bit out. Bend down with a straight back, the knees also pointing somewhat out. Grab the bar with a shoulder wide grip, one underhand, one reverse grip.
\nPull the weight up. At the highest point make a slight hollow back and pull the bar back. Hold 1 or 2 seconds that position. Go down, making sure the back is not bent. Once down you can either go back again as soon as the weights touch the floor, or make a pause, depending on the weight.
",
+ "name": "Deadlifts",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:04.348Z",
+ "language": 2,
+ "uuid": "22cca8fc-cfaf-4941-b0f7-faf9f2937c52",
+ "exercise_base": 184
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 106,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The execution of this exercise is very similar to the regular bent over rowing, only that the bar is fixed here.
\nGrab the barbell with a wide grip (slightly more than shoulder wide) and lean forward. Your upper body is not quite parallel to the floor, but forms a slight angle. The chest's out during the whole exercise. Pull now the barbell with a fast movement towards your belly button, not further up. Go slowly down to the initial position. Don't swing with your body and keep your arms next to your body.
",
+ "name": "Rowing, T-bar",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:06.155Z",
+ "language": 2,
+ "uuid": "3c3f23b5-b523-4a69-8c79-1106a4ce9b6d",
+ "exercise_base": 513
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 107,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Grab the pull up bar with a wide grip, the body is hanging freely. Keep your chest out and pull yourself up till your chin reaches the bar or it touches your neck, if you want to pull behind you. Go with a slow and controlled movement down, always keeping the chest out.
",
+ "name": "Pull-ups",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:56.075Z",
+ "language": 2,
+ "uuid": "7ce6b090-5099-4cd0-83ae-1a02725c868b",
+ "exercise_base": 475
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 108,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Rowing, Seated",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:01.687Z",
+ "language": 2,
+ "uuid": "57747eb3-411a-4efd-8842-a45e562320ee",
+ "exercise_base": 512
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 109,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\n- Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
\n- Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
\n- Then inhale and slowly lower the barbell back to the starting position.
\n- Repeat for the recommended amount of repetitions.
\n
",
+ "name": "Bent Over Rowing",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:34:10.834Z",
+ "language": 2,
+ "uuid": "f82c579e-c069-4dc7-8e36-a3266dfd8e4a",
+ "exercise_base": 83
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 110,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The same as regular rowing, but holding a reversed grip (your palms pointing forwards):
\nGrab the barbell with a wide grIp (slightly more than shoulder wide) and lean forward. Your upper body is not quite parallel to the floor, but forms a slight angle. The chest's out during the whole exercise.
\nPull now the barbell with a fast movement towards your belly button, not further up. Go slowly down to the initial position. Don't swing with your body and keep your arms next to your body.
",
+ "name": "Bent Over Rowing Reverse",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:43.455Z",
+ "language": 2,
+ "uuid": "77688310-f2cf-4d37-a854-dca906387be7",
+ "exercise_base": 84
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 111,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Place a barbell in a rack just below shoulder-height. Dip under the bar to put it behind the neck across the top of the back, and grip the bar with the hands wider than shoulder-width apart. Lift the chest up and squeeze the shoulder blades together to keep the straight back throughout the entire movement. Stand up to bring the bar off the rack and step backwards, then place the feet so that they are a little wider than shoulder-width apart. Sit back into hips and keep the back straight and the chest up, squatting down so the hips are below the knees. From the bottom of the squat, press feet into the ground and push hips forward to return to the top of the standing position.
",
+ "name": "Squats",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:45:54.897Z",
+ "language": 2,
+ "uuid": "c4856da3-8454-4857-8997-336d06df590f",
+ "exercise_base": 615
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 112,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": ".
",
+ "name": "Dumbbell Lunges Standing",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:34.956Z",
+ "language": 2,
+ "uuid": "587c0052-f2bc-48ca-8af9-415175308901",
+ "exercise_base": 205
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 113,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Take two dumbbells in your hands, stand straight, feet about shoulder wide. Take one long step so that the front knee is approximately forming a right angle. The back leg is streched, the knee is low but doesn't touch the ground. \"Complete\" the step by standing up and repeat the movement with the other leg.
",
+ "name": "Dumbbell Lunges Walking",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:41.524Z",
+ "language": 2,
+ "uuid": "ffd4ce7e-e14f-49d4-9dc9-dc1362631382",
+ "exercise_base": 206
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 114,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sit on the machine and put your feet on the platform, a bit more than shoulder wide. The feet are turned outwards by a few degrees.
\nLower the weight so much, that the knees form a right angle. Push immediately the platform up again, without any pause. When in the lower position, the knees point a bit outwards and the movement should be always fluid.
",
+ "name": "Leg Presses (wide)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:45.285Z",
+ "language": 2,
+ "uuid": "3caed096-c65e-434d-9792-33db636743e7",
+ "exercise_base": 374
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 115,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The exercise is very similar to the wide leg press:
\nSit on the machine and put your feet on the platform so far apart\u00a0 that you could just put another foot in between them. The feet are parallel and point up.
\nLower the weight so much, that the knees form a right angle. Push immediately the platform up again, without any pause. When in the lower position, the knees point a bit outwards and the movement should be always fluid.
",
+ "name": "Leg Presses (narrow)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:44.292Z",
+ "language": 2,
+ "uuid": "560e1a20-33e1-45db-ba5b-63f8c51af76d",
+ "exercise_base": 373
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 116,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Good Mornings",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:39.544Z",
+ "language": 2,
+ "uuid": "6e862700-3d63-486c-99ae-744c68d2f753",
+ "exercise_base": 268
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 117,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Leg Curls (sitting)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:52.620Z",
+ "language": 2,
+ "uuid": "61950a59-be4e-43cc-abc1-cb52abd15354",
+ "exercise_base": 366
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 118,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Leg Curls (standing)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:42.206Z",
+ "language": 2,
+ "uuid": "89c98117-dd53-4334-bfa6-72a96525629a",
+ "exercise_base": 367
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 119,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sit on a bench, the back rest should be almost vertical. Take a barbell with a shoulder wide grip and bring it up to chest height. Press the weight up, but don't stretch the arms completely. Go slowly down and repeat.
",
+ "name": "Shoulder Press, Barbell",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:49.249Z",
+ "language": 2,
+ "uuid": "9926e18f-4e2b-4c20-9477-9bfb08d229bc",
+ "exercise_base": 566
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 122,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Fly With Cable",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:38.998Z",
+ "language": 2,
+ "uuid": "9e672a47-ad9e-4ae1-8fbe-011646da1c37",
+ "exercise_base": 237
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 123,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sit on a bench, the back rest should be almost vertical. Take two dumbbells and bring them up to shoulder height, the palms and the elbows point during the whole exercise to the front. Press the weights up, at the highest point they come very near but don't touch. Go slowly down and repeat.
",
+ "name": "Shoulder Press, Dumbbells",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:42.774Z",
+ "language": 2,
+ "uuid": "1df6a1b5-7bd2-402f-9d5e-94f9ed6d8b54",
+ "exercise_base": 567
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 124,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Butterfly Reverse",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:36:03.070Z",
+ "language": 2,
+ "uuid": "8715a96e-c8a2-458a-b023-4ea7d82fdab8",
+ "exercise_base": 139
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 125,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lay down on a bench and hold onto the recliner with your hands to keep you stable. Hold your legs straight and lift them till they make an angle of about 45\u00b0. Make a short pause of 1 sec. and go slowly down to the initial position. To increase the intensity you can make a longer pause of 7 sec. every 5th time.
",
+ "name": "Leg Raises, Lying",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:31.769Z",
+ "language": 2,
+ "uuid": "7c3cc0ce-e335-4f5c-aa32-1576a908a539",
+ "exercise_base": 377
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 126,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Put your forearms on the pads on the leg raise machine, the body is hanging freely. Lift now your legs with a fast movement as high as you can, make a short pause of 1sec at the top, and bring them down again. Make sure that during the exercise your body does not swing, only the legs should move.
",
+ "name": "Leg Raises, Standing",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:27.828Z",
+ "language": 2,
+ "uuid": "3d8273d2-1fbe-4a8f-99a6-d2b5e204cb41",
+ "exercise_base": 378
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 127,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Stand straight, your feet are shoulder-width apart. Hold the SZ-bar with an overhand grip on your thighs, the arms are stretched. Lift the bar close to the body till your chin. The elbows point out so that at the highest point they form a V. Make here a short pause before going slowly down and repeating the movement.
",
+ "name": "Upright Row, SZ-bar",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:34.127Z",
+ "language": 2,
+ "uuid": "61271a8e-6a00-4898-8dc3-ea9ef913f25e",
+ "exercise_base": 693
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 128,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sdraiarsi sul cuscino per iperestensione con l'ombelico in corrispondenza del bordo anteriore, mentre la parte superiore del corpo pu\u00f2 pendere liberamente. Tendete tutti i muscoli della schiena e portate il busto in alto fino a raggiungere l'orizzontale, ma non oltre. Scendere lentamente e non rilassare i muscoli.
",
+ "name": "Hyperextensions",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:16.008Z",
+ "language": 2,
+ "uuid": "f57a0c60-7d37-4eb3-a94e-1a90292e8c02",
+ "exercise_base": 301
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 129,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Stand around 30 - 40cm away from the cable, the feet are firmly on the floor. Take the bar and lift the weight with a fast movements. Lower the weight as with the dumbbell curls slowly and controlled.
",
+ "name": "Biceps Curl With Cable",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:31.677Z",
+ "language": 2,
+ "uuid": "8c6c1544-cbf8-403c-ae12-b27b392702f8",
+ "exercise_base": 95
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 130,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Leg Press on Hackenschmidt Machine",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:43.183Z",
+ "language": 2,
+ "uuid": "2966e4a2-4306-4cb5-a2dc-8951cd192555",
+ "exercise_base": 375
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 132,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Stelle dich aufrecht neben einem Kabelzug und halte dich mit der einen Hand fest, mit der anderen nimmst du den Kabelgriff. Hebe nun den Arm mit dem Gewicht seitlich, strecke ihn aber nicht aus. Bewege w\u00e4hrend der \u00dcbung nur diesen Arm, schwinge nicht mit und drehe deinen Rumpf auch nicht mit. Auf dem h\u00f6chsten Punkt machst du 1sek. Pause und gehst dann langsam runter. Wenn deine Hand kurz vor deinem K\u00f6rper ist, bringst du das Gewicht wieder rauf.
",
+ "name": "Seitheben am Kabel, Einarmig",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:54.381Z",
+ "language": 1,
+ "uuid": "382731d2-ae07-4a3c-a055-09dadd5f12e0",
+ "exercise_base": 349
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 134,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Nehme das Kabel in die H\u00e4nde (Handfl\u00e4chen parallel, zeigen aufeinander), der K\u00f6rper steht gerade und ist etwas vom Kabelzug entfernt.
\nBeuge nun die Arme und bringe das Kabel mit einer schnellen Bewegung nach oben. Ohne Pause wird das Gewicht nun kontrolliert nach unten gebracht (Arme aber nicht ganz austrecken). W\u00e4hrend des Bewegungablaufs darf der K\u00f6rper nicht mitschwingen. Die Ellenbogen bleiben dabei immer an der Stelle.
",
+ "name": "Hammercurls am Seil",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:21.914Z",
+ "language": 1,
+ "uuid": "06e9de49-ac1b-45c1-b289-475118932434",
+ "exercise_base": 275
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 136,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Der Bewegungsablauf ist wie der vom Long-Pulley mit breitem Griff.
\nSetze dich hin, stelle die Füße auf die Stützstellen ab und greife die Stange. Ziehe nun die Hände auf den Nabel, nicht höher. Dabei sollten die Arme nahe am Körper bleiben und die Schultern so weit wie möglich zusammengezogen werden. Lasse langsam und kontrolliert das Gewicht wieder nach vorne bis die Arme vollständig ausgestreckt sind.
",
+ "name": "Long-Pulley (eng)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:23.643Z",
+ "language": 1,
+ "uuid": "490a615c-4185-4560-88a5-020f3aa40be2",
+ "exercise_base": 395
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 137,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Stelle dich mit geradem Oberk\u00f6rper hin, die H\u00e4nde h\u00e4ngen frei nach unten und halten die Langhantel. Hebe aus dieser Position die Schultern so weit nach oben, wie es geht, beuge aber die Arme w\u00e4hrend der \u00dcbung nicht. Am h\u00f6chsten Punkt kannst du eine oder zwei Sekunden Pause machen bevor du langsam wieder runtergehst.
\nBei gr\u00f6\u00dferem Gewicht, beachte immer, dass du immer noch die volle Bewegungsamplitude durchf\u00fchren kannst.
",
+ "name": "Shrugs LH",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:58.857Z",
+ "language": 1,
+ "uuid": "a63d40df-a872-44e7-87d2-9b58b67d5406",
+ "exercise_base": 571
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 138,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Take a cable in your hands (palms parallel, point to each other), the body is straight. Bend the arms and bring the weight up with a fast movement. Without any pause bring it back down with a slow, controlled movement, but don't stretch completely your arms.
\nDon't swing your body during the exercise, the biceps should do all the work here. The elbows are at your side and don't move.
",
+ "name": "Hammercurls on Cable",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:22.233Z",
+ "language": 2,
+ "uuid": "5baf40e5-ea3c-4f8d-b60a-d294ee2de55b",
+ "exercise_base": 275
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 139,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": ".
",
+ "name": "Triceps Machine",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:24.743Z",
+ "language": 2,
+ "uuid": "88bbdbde-c9b6-45a1-aee9-efc6f02cfab3",
+ "exercise_base": 661
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 140,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Pull Ups on Machine",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:28.212Z",
+ "language": 2,
+ "uuid": "d46adbda-7c60-42a0-b1fd-9ec111b35956",
+ "exercise_base": 477
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 142,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Rowing, Lying on Bench",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:09.460Z",
+ "language": 2,
+ "uuid": "1ad8e721-9297-46c2-a983-7297ca4dfa52",
+ "exercise_base": 510
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 143,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sit down, put your feet on the supporting points and grab the bar with a wide grip. Pull the weight with a rapid movement towards your belly button, not upper. Keep your arms and elbows during the movement close to your body. Your shoulders are pulled together. Let the weight slowly down till your arms are completely stretched.",
+ "name": "Long-Pulley (low Row)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:37.313Z",
+ "language": 2,
+ "uuid": "b192c4eb-31c6-458e-b566-d3f38b5aa30c",
+ "exercise_base": 394
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 144,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The exercise is the same as the regular long pulley, but with a narrow grip:
\nSit down, put your feet on the supporting points and grab the bar with a wide grip. Pull the weight with a rapid movement towards your belly button, not upper. Keep your arms and elbows during the movement close to your body. Your shoulders are pulled together. Let the weight slowly down till your arms are completely stretched.
",
+ "name": "Long-Pulley, Narrow",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:23.850Z",
+ "language": 2,
+ "uuid": "bcabc8cf-c005-4630-8853-ef4922e7fd91",
+ "exercise_base": 395
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 145,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Take two dumbbells and lay on a bench, make sure the feet are firmly on the ground and your back is not arched, but has good contact with the bench. The arms are stretched in front of you, about shoulder wide. Bend now the arms a bit and let them down with a half-circle movement to the side. Without changing the angle of the elbow bring them in a fluid movement back up.
",
+ "name": "Fly With Dumbbells",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:46.748Z",
+ "language": 2,
+ "uuid": "754391c6-39d5-4bb6-a311-68a520f6fd3a",
+ "exercise_base": 238
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 146,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The exercise is the same as with a regular bench:
\nTake two dumbbells and lay on a bench, make sure the feet are firmly on the ground and your back is not arched, but has good contact with the bench. The arms are stretched in front of you, about shoulder wide. Bend now the arms a bit and let them down with a half-circle movement to the side. Without changing the angle of the elbow bring them in a fluid movement back up.
",
+ "name": "Fly With Dumbbells, Decline Bench",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:42.707Z",
+ "language": 2,
+ "uuid": "acf1f2df-46c4-49a3-8e6c-2979ea4204b1",
+ "exercise_base": 239
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 147,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The movements are basically the same as with an SZ-bar, but you use the bar on the multi press:
\nStand straight, your feet are shoulder-width apart. Hold the bar with an overhand grip on your thighs, the arms are stretched. Lift the bar close to the body till your chin. The elbows point out so that at the highest point they form a V. Make here a short pause before going slowly down and repeating the movement.
",
+ "name": "Upright Row, on Multi Press",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:35.079Z",
+ "language": 2,
+ "uuid": "26c72fd7-d5b9-497b-be5e-cdfe9715ddac",
+ "exercise_base": 691
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 148,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "This exercise works the deltoid muscle of the shoulder. The movement starts with the arms straight, and the hands holding weights at the sides or in front of the body. Body is in a slight forward-leaning position with hips and knees bent a little. Arms are kept straight or slightly bent, and raised through an arc of movement in the coronal plane that terminates when the hands are at approximately shoulder height. Weights are lowered to the starting position, completing one rep. When using a cable machine the individual stands with the coronal plane in line with the pulley, which is at or near the ground.[9] The exercise can be completed one shoulder at a time (with the other hand used to stabilize the body against the weight moved), or with both hands simultaneously if two parallel pulleys are available.",
+ "name": "Lateral Raises",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:59.543Z",
+ "language": 2,
+ "uuid": "5345766a-c092-457a-aa21-8ee6ffa855d4",
+ "exercise_base": 348
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 149,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Set cable at waist height, start with arm across your belly and move han over and out too other side, one arm at the time.
",
+ "name": "Lateral Rows on Cable, One Armed",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:53.956Z",
+ "language": 2,
+ "uuid": "79a3a34c-262f-4cae-b827-b5a85b11b860",
+ "exercise_base": 349
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 150,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Take a barbell and stand with a straight body, the arms are hanging freely in front of you. Lift from this position the shoulders as high as you can, but don't bend the arms during the movement. On the highest point, make a short pause of 1 or 2 seconds before returning slowly to the initial position.
\nWhen training with a higher weight, make sure that you still do the whole movement!
",
+ "name": "Shrugs, Barbells",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:59.482Z",
+ "language": 2,
+ "uuid": "3721be0c-2a59-4bb9-90d3-695faaf028af",
+ "exercise_base": 571
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 151,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Stand with straight body, the hands are hanging freely on the side and hold each a dumbbell. Lift from this position the shoulders as high as you can, but don't bend the arms during the movement. On the highest point, make a short pause of 1 or 2 seconds before returning slowly to the initial position.
\nWhen training with a higher weight, make sure that you still do the whole movement!
",
+ "name": "Shrugs, Dumbbells",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:01.342Z",
+ "language": 2,
+ "uuid": "ee61aef0-f0c7-4a7a-882a-3b39312dfffd",
+ "exercise_base": 572
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 152,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Shoulder Press, on Machine",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:16.162Z",
+ "language": 2,
+ "uuid": "7389be43-215b-4db8-8b69-75dc77004d74",
+ "exercise_base": 543
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 154,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lay on a bench and put your calves behind the leg holder (better if they are hold on around the lower calves). Hold a grip on the bars to make sure the body is firmly in place. Bend your legs bringing the weight up, go slowly back. During the exercise the body should not move, all work is done by the legs.
",
+ "name": "Leg Curls (laying)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:42.999Z",
+ "language": 2,
+ "uuid": "cd4fac32-48fb-4237-a263-a44c5108790a",
+ "exercise_base": 365
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 155,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The exercise is basically the same as with a free barbell:
\nSit on a bench, the back rest should be almost vertical. Take a bar with a shoulder wide grip and bring it down to chest height. Press the weight up, but don't stretch the arms completely. Go slowly down and repeat.
",
+ "name": "Shoulder Press, on Multi Press",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:32.801Z",
+ "language": 2,
+ "uuid": "68d505ec-5416-4153-b228-eb1545d5c89f",
+ "exercise_base": 569
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 160,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "minifigmaster125",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Stand with feet hip-width apart, toes pointed forward, and chest tall.
- Extend your leg straight out; extend both arms in front of you, at shoulder level. Brace your core and look straight ahead.
- Slowly squat down.
- (optional) pause at the bottom.
\nKeep your (free) leg and arms extended for the whole duration.",
+ "name": "Pistol Squat",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:20.858Z",
+ "language": 2,
+ "uuid": "b1d6d536-7f4a-4dd3-8b76-62d7a984e115",
+ "exercise_base": 456
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 161,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Mahoney",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Deadlift to be done using a Smith machine or a free rack. Bar or barbell hould be just right under the knee cap level. Lift using the glutes and through the heels, then come back to starting postion with a control movement of 2 seconds.
\nThis exercise targets mainly the lower back and glutes.
",
+ "name": "Rack Deadlift",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:56.136Z",
+ "language": 2,
+ "uuid": "2738e6e0-2158-4a7e-8fbd-32657d043a65",
+ "exercise_base": 484
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 163,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "To do slowly, tempo is 4010
",
+ "name": "Incline Bench Press - Barbell",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:20.912Z",
+ "language": 2,
+ "uuid": "6cfd927c-8009-4cc2-9501-acb3db417396",
+ "exercise_base": 538
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 164,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Mahoney",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Use a light barbell, perform explosive lift up starting from underneath knee cap level. Lift/raise explosively using hips, at shoulder level. Tempo: 2111
",
+ "name": "High Pull",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:37.660Z",
+ "language": 2,
+ "uuid": "a0d1e216-4517-46db-ac4c-fa11686fd513",
+ "exercise_base": 289
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 165,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Mahoney",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Perform the plank with legs elevated, feet on a gymball. Once stabilised, slowly move one foot sideways off the ball, then make it touch the floor, then come back to starting position. Alternate with the other foot.
\nThis is a core exercise.
",
+ "name": "Incline Plank With Alternate Floor Touch",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:20.758Z",
+ "language": 2,
+ "uuid": "39c416c8-64db-4330-9d37-c41ec70048fb",
+ "exercise_base": 312
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 166,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "robhoyt",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Hanging from bar or straps, bring legs up with knees extended or flexed
",
+ "name": "Hanging Leg Raises",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:08.888Z",
+ "language": 2,
+ "uuid": "5aab5983-55d6-4d4c-a24e-bc18704f50c5",
+ "exercise_base": 283
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 167,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "robhoyt",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Set cable pulley slightly lower than chest height. Keep body facing forward with hips stable. \u00a0Grab the pulley handle, fully extend your arms and bring your arms forward and across your body. Hold for 1 second at the end of the movement and slowly return to starting position.
",
+ "name": "Cable Woodchoppers",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:02.325Z",
+ "language": 2,
+ "uuid": "c376346a-1923-4468-9320-b0f480c46b1e",
+ "exercise_base": 145
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 168,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "kwrindy",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Regular push with a 30 degree incline.
",
+ "name": "Incline Push up",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:12.209Z",
+ "language": 2,
+ "uuid": "2d728ea9-9e80-4d16-9d6c-801e1e4b4d0b",
+ "exercise_base": 313
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 170,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "djblitzd",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lie on your back with your legs straight and arms at your sides, keeping your elbows bent at 90 degrees. As you sit up, twist your upper body to the left and bring your left knee toward your right elbow while you swing your left arm back. Lower your body to the starting position, and repeat to your right. That's 1 rep.
",
+ "name": "Splinter Sit-ups",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:32.392Z",
+ "language": 2,
+ "uuid": "ec706f20-6ea7-40f9-96f4-994c66554e17",
+ "exercise_base": 607
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 172,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "maxamillion1414",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition des Liegest\u00fctz ist die Bauchlage, der K\u00f6rper ist gestreckt. Die H\u00e4nde befinden sich etwas \u00fcber schulterbreit voneinander entfernt am Boden. Die Finger zeigen nach vorne, die Daumen nach innen. Durch gleichzeitiges Anspannen der Arme werden diese gestreckt und der Oberk\u00f6rper hebt vom Boden ab. Das Gewicht wird gleichm\u00e4\u00dffig auf Zehenspitzen und H\u00e4nden verteilt. Kopf, Hals, Wirbels\u00e4ule, Ges\u00e4\u00df und Knie bilden eine Linie und die Bauchmuskulatur ist angespannt. Nun werden beide Arme gleichzeitig gebeugt und der Oberk\u00f6rper somit abgesenkt, bis die Nasenspitze fast den Boden ber\u00fchrt. Der K\u00f6rper bleibt dabei gestreckt.
\n\n- Der Kopf muss beim Liegest\u00fctz in einer Linie mit dem K\u00f6rper sein, der Blick ist auf den Boden gerichtet.
\n- Der Kopf darf nicht in den Nacken genommen werden, sonst drohen Zerrungen.
\n- Der Po sollte weder nach unten durchh\u00e4ngen, noch weit nach oben gestreckt sein. Durch K\u00f6rperspannung wird eine Hohlkreuzbildung vermieden.
\n- Um die Brustmuskulatur vollst\u00e4ndig zu trainieren, muss die \u00dcbung mit gr\u00f6\u00dftm\u00f6glichen Bewegungsradius durchgef\u00fchrt werden. Die Trainingswirkung ist intensiver, je tiefer der Oberk\u00f6rper zum Boden gebracht wird.
\n- Keine ruckartigen, sondern gleichm\u00e4\u00dfige Bewegungen durchf\u00fchren.
\n- Die Arme werden nicht ganz durchgestreckt sondern bleiben auch in der h\u00f6chsten Position leicht angewinkelt, um die Spannung in Brust, Schultern und Trizeps konstant zu halten.
\n- Beim Hochdr\u00fcccken ausatmen, beim Absinken einatmen.
\n
",
+ "name": "Liegest\u00fctz",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:40:13.587Z",
+ "language": 1,
+ "uuid": "35871103-6cfe-493f-afe1-8401f88fed84",
+ "exercise_base": 482
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 174,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "flori",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\n- in eine aufrechte Position setzen, bei der die Beine h\u00fcftbreit ge\u00f6ffnet sind
\n- den R\u00fccken, die Knie und die Oberschenkelau\u00dfenseite an die jeweiligen Polster pressen
\n- mit den H\u00e4nden an den Griffen festhalten
\n- die Oberschenkel bis zum Anschlagpunkt der Hebelarme auseinander dr\u00fccken
\n- danach die Beine wieder zusammen f\u00fchren
\n- das Ges\u00e4\u00df nicht vom Sitz abheben
\n- beim Auseinanderdr\u00fccken der Hebelarme aus- und beim Zusammenf\u00fchren einatmen
\n
",
+ "name": "Abduktoren-Maschine",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:20.558Z",
+ "language": 1,
+ "uuid": "99881bdd-43d7-4c3b-82ed-9c187d0455b7",
+ "exercise_base": 12
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 176,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "kwrindy",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Hold weight in one hand. Bend side ways to the knee. Pull upo to upright position using your obliquus.
",
+ "name": "Side Crunch",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:57.414Z",
+ "language": 2,
+ "uuid": "53a9f95e-914c-4790-940f-f5346159ea72",
+ "exercise_base": 576
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 181,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "oliser67",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The chin-up (also known as a chin or chinup) is a strength training exercise. People frequently do this exercise with the intention of strengthening muscles such as the latissimus dorsi and biceps, which extend the shoulder and flex the elbow, respectively. In this maneuver, the palms are faced towards the body. It is a form of pull-up in which the range of motion is established in relation to a person's chin.
",
+ "name": "Chin-ups",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:46.145Z",
+ "language": 2,
+ "uuid": "f6c4e2fa-226d-46e8-87dc-75fc8cd628bd",
+ "exercise_base": 154
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 182,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "OGhTebfCxhexZXuf35mUxV9C--A",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Push up with perfect push up
",
+ "name": "Perfect Push Up",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:14.149Z",
+ "language": 2,
+ "uuid": "53b6a314-df50-4ef8-9b3d-ce290562df5b",
+ "exercise_base": 450
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 185,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "OGhTebfCxhexZXuf35mUxV9C--A",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Jump wide, then close
",
+ "name": "Squat Jumps",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:32.403Z",
+ "language": 2,
+ "uuid": "bdb7bdbb-8930-46e5-8b98-eb13e604553f",
+ "exercise_base": 614
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 187,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "drthurlow",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Pull bar down to strenum and keep straight back.
",
+ "name": "Lat Pull Down (Straight Back)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:48.161Z",
+ "language": 2,
+ "uuid": "1f2d6fd6-bb93-424b-834e-e91dee52dcf3",
+ "exercise_base": 355
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 188,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "drthurlow",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lean Back, Pull into chest
",
+ "name": "Lat Pull Down (Leaning Back)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:46.598Z",
+ "language": 2,
+ "uuid": "dbe77958-51a8-4412-9927-4b24d80ed44f",
+ "exercise_base": 354
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 189,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Olympic weight lifting
",
+ "name": "Power Clean",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:29.545Z",
+ "language": 2,
+ "uuid": "742334a0-9a6e-4668-9883-fa578ead2a64",
+ "exercise_base": 683
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 190,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "sistab2",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Clean your dumbbells onto your shoulders, palms facing in. Take a breath and brace your core. (picture 1) Dip at the knees and use your legs to help (picture 2) press your dumbbells overhead. Lower under control with a slow tempo to your shoulders and repeat.
",
+ "name": "Push Press",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:56.438Z",
+ "language": 2,
+ "uuid": "b22cfb08-66ab-4e2d-9757-9dea7c5d47f8",
+ "exercise_base": 478
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 191,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "sistab2",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Squats
",
+ "name": "Front Squats",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:20.000Z",
+ "language": 2,
+ "uuid": "f2e563d2-507b-4586-88c8-77652cd19648",
+ "exercise_base": 257
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 192,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "sistab2",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lay down on a bench, the bar should be directly above your eyes, the knees are somewhat angled and the feet are firmly on the floor. Concentrate, breath deeply and grab the bar more than shoulder wide. Bring it slowly down till it briefly touches your chest at the height of your nipples. Push the bar up.
\nIf you train with a high weight it is advisable to have a spotter that can help you up if you can't lift the weight on your own.
\nWith the width of the grip you can also control which part of the chest is trained more:
\n\n- wide grip: outer chest muscles
\n- narrow grip: inner chest muscles and triceps
\n
",
+ "name": "Bench Press",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:03.052Z",
+ "language": 2,
+ "uuid": "5da6340b-22ec-4c1b-a443-eef2f59f92f0",
+ "exercise_base": 73
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 193,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "cgoob883",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u00a0Place the EZ curl bar on the rest handles in front of the preacher bench.\u00a0Lean over the bench and grab the EZ curl bar with palms up.\u00a0Sit down on the preacher bench seat so your upper arms rest on top of the pad and your chest is pressed against the pad.\u00a0Lower the weight until your elbows are extended and arms are straight.\u00a0Bring the weights back up to the starting point by contracting biceps. Repeat
",
+ "name": "Preacher Curls",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:58.981Z",
+ "language": 2,
+ "uuid": "84b4e711-8b29-4541-ad58-dad967f82390",
+ "exercise_base": 465
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 194,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "powerade69",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Grasp a moderately weighted dumbbell so your palms are flat against the underside of the top plates and your thumbs are around the bar. Lie on your back across a flat bench so only your upper back and shoulders are in contact with the bench. Your feet should be set about shoulder-width apart and your head should hang slightly downward. With the dumbbell supported at arm's length directly about your chest, bend your arms about 15 degrees and keep them bent throughout the movement. Slowly lower the dumbbell backward and downward in a semicircle arc to as low a position as is comfortably possible. Raise it slowly back along the same arc to the starting point, and repeat for the required number of repetitions.
",
+ "name": "Cross-Bench Dumbbell Pullovers",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:00.247Z",
+ "language": 2,
+ "uuid": "122f5dd3-fc8c-47fe-9a79-1c15cf784a60",
+ "exercise_base": 161
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 195,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "maxamillion1414",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Start with your body streched, your hands are shoulder-wide appart on the ground. Push yourself off the ground till you strech your arms. The back is always straight and as well as the neck (always look to the ground). Lower yourself to the initial position and repeat.
",
+ "name": "Push Ups",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:40:32.396Z",
+ "language": 2,
+ "uuid": "9d756e84-6b77-4f17-b21d-7d266d6a8bd2",
+ "exercise_base": 482
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 197,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "ThisGirl0819",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Hands at shoulder height, curl arms in toward head, then back out.
",
+ "name": "Overhand Cable Curl",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:42:22.582Z",
+ "language": 2,
+ "uuid": "e7fdd8fb-5e07-4a29-9d56-a005338b2e19",
+ "exercise_base": 439
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 199,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": ".
",
+ "name": "Brustpresse",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:36:55.240Z",
+ "language": 1,
+ "uuid": "61f77ca6-0e8d-42c7-b01f-aa83a0d7b386",
+ "exercise_base": 129
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 200,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": ".
",
+ "name": "Kniebeuge an Multipresse - Eng",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:12.662Z",
+ "language": 1,
+ "uuid": "c8acba02-61be-4005-ba4f-028cc21b1565",
+ "exercise_base": 341
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 202,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Nallitnas",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Back excercise with a barbell with a starting position which is in a bent over position with the back paralell to the ground. The barbell is on the ground at chest level.For the movement grab the barbell at shoulder width grip and pull towards your chest without losing the bent over position and without moving anything but your arms
",
+ "name": "Pendelay Rows",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:55.537Z",
+ "language": 2,
+ "uuid": "eed05679-d1cb-44a2-a17d-dd5b0097c874",
+ "exercise_base": 448
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 203,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Dexter",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Pushup against a wall
",
+ "name": "Wall Pushup",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:34.597Z",
+ "language": 2,
+ "uuid": "504c91f8-5a76-4faa-943f-13799357a426",
+ "exercise_base": 713
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 204,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tuckerm",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lat pulldowns with a wide grip on the bar.
",
+ "name": "Wide-grip Pulldown",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:27.885Z",
+ "language": 2,
+ "uuid": "34fc154f-cc8d-4e52-adb7-ff0dad2d0770",
+ "exercise_base": 723
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 205,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tuckerm",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sit on the preacher curl bench and perform a bicep curl with a dumbbell in one hand. Your other hand can be at rest, or beneath your curling arm's elbow.
",
+ "name": "Single-arm Preacher Curl",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:52.497Z",
+ "language": 2,
+ "uuid": "83e079a9-b61c-413b-b055-f9cf515904f1",
+ "exercise_base": 584
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 206,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tuckerm",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Use inclined bench. Hold dumbbells straight out to your sides, elbows slightly bent. Bring arms together above you, keeping angle of elbows fixed.
",
+ "name": "Incline Dumbbell Fly",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:14.135Z",
+ "language": 2,
+ "uuid": "7327ab51-7073-4c84-9e3f-2e83af40e96c",
+ "exercise_base": 308
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 207,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Begin with cables at about shoulder height, one in each hand. Take a step forward so that one foot is in front of the other, for stability, and so that there is tension on the cables. Bring hands together in front of you. Try to make your hands overlap (so that the cables cross) a few inches.
",
+ "name": "Cable Cross-over",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:21.526Z",
+ "language": 2,
+ "uuid": "1b9ed9da-46d1-4484-8acc-236379ee823c",
+ "exercise_base": 323
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 208,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tuckerm",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Hold bar with reverse (or \"overhand\") grip, palms facing the floor.
",
+ "name": "Reverse Bar Curl",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:05.887Z",
+ "language": 2,
+ "uuid": "438678dc-5a62-4496-9458-341af0616626",
+ "exercise_base": 493
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 209,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tuckerm",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\n- Keep legs straight
\n- Keep back straight
\n
",
+ "name": "Stiff-legged Deadlifts",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:25.875Z",
+ "language": 2,
+ "uuid": "335d0042-7cb3-41c3-af23-c22c8cb858ad",
+ "exercise_base": 627
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 210,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\n- Bench should be angled anywhere from 30 to 45 degrees
\n- Be sure to press dumbbells straight upward (perpendicular to the floor)
\n
",
+ "name": "Incline Bench Press - Dumbbell",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:48.521Z",
+ "language": 2,
+ "uuid": "15c5dfa0-4103-4515-979d-807eee8faa53",
+ "exercise_base": 537
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 211,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tuckerm",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Be sure to adjust seat height so that the handles are towards the bottom of your pectorals.
",
+ "name": "Leverage Machine Chest Press",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:28.558Z",
+ "language": 2,
+ "uuid": "a36e5cec-3b9d-4dd5-a3fb-cbcc78a97c3b",
+ "exercise_base": 379
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 212,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tuckerm",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Grip the pull-down bar with your palms facing you and your hands closer than shoulder-width apart. Lean back slightly and keep your back straight. Pull the bar down towards your chest, pulling your shoulders back slightly at the end of the motion.
",
+ "name": "Underhand Lat Pull Down",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:28.611Z",
+ "language": 2,
+ "uuid": "bf618c32-b4b1-4bbb-a74f-73485e4143ed",
+ "exercise_base": 684
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 213,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tuckerm",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Grip the pull-down bar with your hands closer than shoulder width apart, with your palms facing away from you. Lean back slightly. Pull the bar down towards your chest, keeping your elbows close to your sides as you come down. Pull your shoulders back at the end of the motion.
",
+ "name": "Close-grip Lat Pull Down",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:41.610Z",
+ "language": 2,
+ "uuid": "42b092ec-80b1-4471-90d1-e462a65ab18c",
+ "exercise_base": 158
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 214,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tuckerm",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Adjust seat height so that the handles are at the bottom of your pectorals or just below.
",
+ "name": "Leverage Machine Iso Row",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:23.268Z",
+ "language": 2,
+ "uuid": "212e98e1-3917-422c-a030-8b312e6b1812",
+ "exercise_base": 380
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 215,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tuckerm",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Use the rope attachment on a high pulley. Grasp the two ends of the rope with your arms straight out in front of you. Pull your hands down towards your hips, while keeping your arms straight, then raise them back up to the starting position.
",
+ "name": "Straight-arm Pull Down (rope Attachment)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:22.878Z",
+ "language": 2,
+ "uuid": "dc53ad5b-bd04-46d0-9499-28e9965f0e6d",
+ "exercise_base": 629
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 216,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tuckerm",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Use the straight bar attachment on a high pulley. Grasp the two ends of the bar with your palms facing downward and your arms straight out in front of you. Pull your hands down towards your hips, while keeping your arms straight, then raise them back up to the starting position.
",
+ "name": "Straight-arm Pull Down (bar Attachment)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:19.168Z",
+ "language": 2,
+ "uuid": "034a4dcd-d085-43fa-a2b5-6d54b444ac20",
+ "exercise_base": 628
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 218,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tuckerm",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Perform a standard bench press on the smith machine, but have your hands on the bar about shoulder width apart, and keep your elbows close to your body.
",
+ "name": "Smith Machine Close-grip Bench Press",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:57.262Z",
+ "language": 2,
+ "uuid": "9d1c13b0-2e9b-4585-b1d7-fc48ba4c692f",
+ "exercise_base": 598
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 221,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Marius",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Eine Gewichtscheibe mit gestreckten Armen von der H\u00f6he der Oberschenkel bis kurz \u00fcber den Kopf heben. Arme nicht in die Senkrechte bringen, damit der Muskel unter Anspannung bleibt.
",
+ "name": "Frontheben Mit Scheibe",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:05.918Z",
+ "language": 1,
+ "uuid": "61deb9d0-ec4c-4fe3-8cc4-c276116b4b95",
+ "exercise_base": 254
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 225,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "powerade69",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\n- Sie Liegen auf einer Bank, die F\u00fc\u00dfe stehen am Boden, die Arme sind nach oben gesteckt.
\n- Beide H\u00e4nde halten eine Kurzhantel so, dass die Scheibe auf den Handfl\u00e4chen liegt, Daumen und Zeigefinger umschlie\u00dfen den Griff der Hantel
\n
\n\n- beim Einatmen die Hantel hinter den Kopf sinken lassen und dabei leicht die Ellbogen beugen
\n
\n\n- beim Zur\u00fcckkehren in die Ausgangsposition ausatmen
\n
",
+ "name": "Pull-Over KH",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:00.839Z",
+ "language": 1,
+ "uuid": "82de8ce3-8ea4-4154-8119-dd37cb5cdec5",
+ "exercise_base": 161
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 226,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tuckerm",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\n- Sie stehen mit leicht gegr\u00e4tschten Beinen vor dem Ger\u00e4t und umfassen die Stange in Schulterbreite von oben, die Arme sind getreckt.
\n- beim Einatmen die Stange bis zu den Oberschenkeln f\u00fchren, wobei die Arme gesteckt bleiben (die Ellbogen k\u00f6nnen ganz leicht gebeugt sein)
\n- Dabei halten Sie den R\u00fccken gerade und spannen die Bauchmuskeln an.
\n- Am Ende der Bewegung ausatmen
\n
",
+ "name": "Lat-Zug am Seil",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:22.447Z",
+ "language": 1,
+ "uuid": "0fdc6c45-5212-413a-8a6d-058675afab3b",
+ "exercise_base": 629
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 227,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "trzr23",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Very common shoulder exercise.
\n\u00a0
\nAs shown here:\u00a0https://www.youtube.com/watch?v=vj2w851ZHRM
",
+ "name": "Arnold Shoulder Press",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:18.761Z",
+ "language": 2,
+ "uuid": "53ca25b3-61d9-4f72-bfdb-492b83484ff5",
+ "exercise_base": 20
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 228,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "trzr23",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Zwei Kurzhanteln mit den Handfl\u00e4chen nach innen vor der Brust halten, Ellbogen unterhalb der Handgelenke.
\nEllbogen nach au\u00dfen bringen und Hanteln \u00fcber den Kopf heben. Drehung kommt aus dem Ellbogen, nicht aus den Armen!
\nWenn die Arme durchgestreckt sind, die gleiche Bewegung r\u00fcckw\u00e4rts ausf\u00fchren.
",
+ "name": "Arnold Press",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:17.572Z",
+ "language": 1,
+ "uuid": "880bff63-6798-4ffc-a818-b2a1ccfec0f7",
+ "exercise_base": 20
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 230,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Bret Contreras",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lege dich auf die Matte, die Arme sind ausgestreckt und bilden einen rechten Winkel mit dem K\u00f6rper. Bringe mit etwas Schwung die Beine in eine senkrechte Position. Hebe nun mit einer kontrollierten Bewegung den Becken etwa 5 cm. hoch. und bringe ihn langsam wieder runter. Ohne Pausen wird die Bewegung wiederholt.
",
+ "name": "Beckenheben",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:36.163Z",
+ "language": 1,
+ "uuid": "981ef1f0-414a-478b-bc1b-9c6afa45bc77",
+ "exercise_base": 294
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 232,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "http://www.bodybuilding.com/",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Stelle dich auf einer Bank, wie beim einarmigen KH-rudern: ein Knie und eine Hand auf die Bank, das andere Bein ist auf dem Boden und gibt Halt. Nehme die KH, der Vorderarm macht einen rechten Winkel und zeigt nach unten. Ohne die Ellenbogen zu bewegen, bringe das Gewicht hoch.
",
+ "name": "Kick-Backs",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:19.542Z",
+ "language": 1,
+ "uuid": "ebe60386-bf33-4f50-87a6-d44c5f454158",
+ "exercise_base": 655
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 233,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Manu, wikipedia",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "To execute the exercise, the lifter stands with their feet shoulder width apart and weights or resistance handles held by their side with a pronated (overhand) grip.
\nThe movement is to bring the arms up in front of the body to eye level and with only a slight bend in the elbow. This isolates the anterior deltoid muscle (front of the shoulder) and uses the anterior deltoid to lift the weight.
\nWhen lifting it is important to keep the body still so the anterior deltoid is fully utilised; if the weight cannot be lifted by standing still then it is too heavy and a lower weight is needed. It is important to keep a slight bend in the elbow when lifting as keeping the elbow locked will add stress to the elbow joint and could cause injury.
\nA neutral grip, similar to that used in the hammer curl, can also be used. With this variation the weight is again raised to eye level, but out to a 45 degree angle from the front of the body. This may be beneficial for those with shoulder injuries, particularly those related to the rotator cuff.
",
+ "name": "Front Raises",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:12.514Z",
+ "language": 2,
+ "uuid": "a87de062-2101-4dc4-adda-328b4c722c6d",
+ "exercise_base": 256
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 236,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u0437\u0430\u043d\u044f\u0442\u0438\u0435 \u043d\u0430 \u0432\u0435\u043b\u043e\u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440\u0435
",
+ "name": "\u0412\u0435\u043b\u043e\u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:02.141Z",
+ "language": 5,
+ "uuid": "206fe75c-ede9-4a80-b050-9ec62c5759e3",
+ "exercise_base": 177
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 237,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "YYCfit",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Seated on a bench bWith the dumbbells on the floor bend over at 45 Degrees and then slowly raise each dumbbell to shoulder height and hold for a couple seconds before lowering to the starting position.\u00a0
\n\u00a0
",
+ "name": "Rear Delt Raises",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:19.794Z",
+ "language": 2,
+ "uuid": "69f271a6-5408-49d9-8a3a-1f6088835f30",
+ "exercise_base": 487
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 238,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "YYCfit / BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Get into a position on the floor supporting your weight on your forearms and toes. Arms are bent and directly below the shoulder.
\nKeep your body straight at all times and hold this position as long as possible. To increase difficulty an arm or leg can be raised while performing this exercise.
",
+ "name": "Plank",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:42:39.350Z",
+ "language": 2,
+ "uuid": "7729ffe5-a896-4deb-80e0-f4e6163c0c09",
+ "exercise_base": 458
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 239,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "GiglioRosso",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Zielmuskeln: Schr\u00e4ger Bauchmuskel
\nUnterst\u00fctzende Muskulatur: Gerader Bauchmuskel
\n\u00a0
",
+ "name": "Seitliches Oberk\u00f6rperbeugen Mit KH",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:56.320Z",
+ "language": 1,
+ "uuid": "a2ac7d09-20f1-4c52-a5de-381882088803",
+ "exercise_base": 577
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 240,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "klabautermann",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Zielmuskeln: Schr\u00e4ger Bauchmuskel
\nUnterst\u00fctzende Muskulatur: Gerader Bauchmuskel
\nErforderliches Equipment: Roman Chair
\n\n- Gerader K\u00f6rper in der Ausgangsposition
\n- Oberk\u00f6rper in Richtung Boden beugen
\n- Wenn der Oberk\u00f6rper ungef\u00e4hr parallel zum Boden ist, mit der Aufw\u00e4rtsbewegung beginnen
\n- H\u00e4nde wahlweise hinter dem Kopf oder vor der Brust
\n
",
+ "name": "Seitliches Oberk\u00f6rperbeugen am Ger\u00e4t",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:18.641Z",
+ "language": 1,
+ "uuid": "0f464c32-90c5-4698-8f97-eae0ae663a74",
+ "exercise_base": 556
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 241,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\n- \u00dcbung kann im Sitzen oder im Stehen ausgef\u00fchrt werden
\n- R\u00fccken durchgestreckt, Blick geradeaus, unteren R\u00fccken und Bauchmuskulatur anspannen
\n- Ellenbogen nicht zu weit absenken, idealerweise bis maximal zur Schulterh\u00f6he
\n
",
+ "name": "Schulterdr\u00fccken KH",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:39.914Z",
+ "language": 1,
+ "uuid": "0d4390ea-51dc-42dc-94af-ba0e94a73484",
+ "exercise_base": 567
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 242,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "ExRx",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sitz auf einer ca. 45\u00b0 nach hinten geneigten Schr\u00e4gbank; Oberk\u00f6rper und Kopf an die R\u00fcckenlehne angelehnt.
\nRumpfmuskulatur anspannen, R\u00fccken bleibt gerade, Blick geradeaus.
\nDie Kurzhanteln werden jeweils im neutralen Hammergriff gefasst (Handinnenfl\u00e4chen zeigen zueinander). Die Arme h\u00e4ngen, leicht gebeugt, seitlich herab. Durch die Neigung der R\u00fcckenlehne befinden sich die leicht gebeugten Arme hinter der K\u00f6rperachse.
\nHandgelenke in Verl\u00e4ngerung des Unterarms.
\nBeugen und Strecken im Ellbogengelenk in einer gleichm\u00e4\u00dfigen, parallelen Bewegung nah am K\u00f6rper vorbei; Dabei zeigt der Oberarm weiter nahezu unver\u00e4ndert senkrecht nach unten.
\nDie Unterarme w\u00e4hrend der Beugephase entweder ausw\u00e4rts drehen (Supination), so dass in der Endposition die Handinnenfl\u00e4che zum K\u00f6rper hin zeigt bzw. die Kurzhantel im Untergriff gehalten wird oder ohne Ausw\u00e4rtsdrehung der Unterarme beugen, so dass in der Endposition der Daumen zum K\u00f6rper zeigt bzw. die Kurzhantel im neutralen Hammergriff gehalten wird.
\nDie Arme weder maximal beugen noch ganz durchstrecken.
\nBei der Spuinationsvariante werden die Unterarme in der Abw\u00e4rtsbewegung wieder nac innen zur\u00fcckgedreht.
\nRichtige Atmung: Beim Beugen ausatmen, beim Strecken einatmen.
",
+ "name": "Bizeps KH-Curls Schr\u00e4gbank",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:48.462Z",
+ "language": 1,
+ "uuid": "0842e81e-7b90-4d68-8e6b-e9a7c0186b54",
+ "exercise_base": 204
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 243,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tuckerm",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Aufrechte Sitzposition
\nOberk\u00f6rper leicht nach hinten beugen
\nStange im Obergriff fassen
\nStange vor dem Kopf nach unten zum Brustbein ziehen
\nStange zur\u00fcckf\u00fchren, bis Ellenbogen leicht gebeugt
",
+ "name": "Latzug Breit",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:27.042Z",
+ "language": 1,
+ "uuid": "705adbb9-0f94-4943-9247-64c555c352ca",
+ "exercise_base": 723
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 244,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tuckerm",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "K\u00f6rper leicht nach hinten geneigt
\nkein Hohlkreuz
\nRumpfmuskulatur angespannt
\nschulterbreiter Untergriff
\nStange vor dem Kopf auf Brust herunterziehen
\nEllenbogen m\u00f6glichst eng am K\u00f6rper
\nStange soweit zur\u00fcck, dass Ellenbogen leicht gebeugt
",
+ "name": "Latzug Eng",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:42.583Z",
+ "language": 1,
+ "uuid": "3e7413d3-3105-49da-91cd-b136d63c395b",
+ "exercise_base": 158
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 245,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "beim Einatmen den Haltegriff zum Schwertfortsatz des Brustbeins f\u00fchren. w\u00e4hrend der R\u00fccken aufgerichtet und die Ellbogen so weit wie m\u00f6glich nach hinten gezogen werden
",
+ "name": "Rudern Sitzend, Eng",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:03.715Z",
+ "language": 1,
+ "uuid": "788ef0a5-492f-48a7-87dc-b15dda185bb8",
+ "exercise_base": 512
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 249,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "J120290,cerin",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Hold the kettlebell securely in both hands. Keep your back flat throughout the move, avoiding any rounding of the spine.Keeping your knees \"soft\", hinge your hips backwards, letting the kettlebell swing between your knees.
\nYou want to bend from the hips as far as you can without letting your back round forwards. Then, snap your hips forwards quickly and standing up straight, locking your body in an upright posture.
\nThe speed you do this will cause your arms and the kettlebell to swing up in front of you. Don't try to lift the kettlebell with your arms. The snapping forwards of your hips will cause the kettlebell to swing forwards through momentum. Depending on the weight of the kettlebell and the speed of your hip movement, your arms will swing up to about shoulder height. At the top of this swing, let your hips hinge backwards again as the kettlebell swings back down to between your legs and the start of the next repetition.
",
+ "name": "Kettlebell Swings",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:21.087Z",
+ "language": 2,
+ "uuid": "9d1b45e0-0689-411d-915b-5c5e3452e2b0",
+ "exercise_base": 331
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 255,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BeLikeWater",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Interval Sprints
\n20 sec Belastung
\n30 sec Regen.
",
+ "name": "HIIT",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:17.170Z",
+ "language": 1,
+ "uuid": "5ba12913-759c-4343-aa26-ddd9b64875d4",
+ "exercise_base": 529
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 256,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "mbozi1",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "On an SZ-bar grip your hands on the outside of each bend and stand with your arms straight down, palms facing your legs. Pull the bar (bending your arms at the elbow) to your chest, and the push the bar above your head (arms as straight as possible). Return the bar to your chest by dropping your arms at the elbows. Return the bar to it's origional position (stand with your arms straight down, palms facing your legs.)
",
+ "name": "Military Press mit SZ-Bar",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:25.156Z",
+ "language": 2,
+ "uuid": "8aadcd68-f085-44a0-a897-8b6ecf827ed0",
+ "exercise_base": 418
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 258,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "http://www.carinatum.com/",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Exercise for upper external oblique muscles
",
+ "name": "Upper External Oblique",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:35.489Z",
+ "language": 2,
+ "uuid": "deb02a12-37ce-43d6-b3f2-c77ed2b4259f",
+ "exercise_base": 688
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 259,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "andikeller",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Auf Rolle liegend
",
+ "name": "Bauch Stabilisation",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2024-01-02T16:33:02.455Z",
+ "language": 1,
+ "uuid": "c659577f-d9de-4e39-bcd1-1b0bf1f62d11",
+ "exercise_base": 56
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 260,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "aszc",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "With your feet raised approximately 30cm on a platform, align your shoulders, elbows and hands, then perform regular pushups. This emphasises the clavicular fibers of the pectoralis major.
",
+ "name": "Decline Pushups",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:38.242Z",
+ "language": 2,
+ "uuid": "36ef5f12-6f77-4754-a926-39915e4b57a5",
+ "exercise_base": 188
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 261,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Papazit",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u0411\u0435\u0433 \u043f\u0440\u0435\u0434\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u0435\u0442 \u0445\u043e\u0440\u043e\u0448\u0438\u0435 \u0443\u0441\u043b\u043e\u0432\u0438\u044f \u0432 \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435 \u0430\u044d\u0440\u043e\u0431\u043d\u043e\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438, \u043a\u043e\u0442\u043e\u0440\u0430\u044f \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u0435\u0442 \u043f\u043e\u0440\u043e\u0433 \u0432\u044b\u043d\u043e\u0441\u043b\u0438\u0432\u043e\u0441\u0442\u0438, \u043f\u043e\u043b\u043e\u0436\u0438\u0442\u0435\u043b\u044c\u043d\u043e \u0432\u043b\u0438\u044f\u0435\u0442 \u043d\u0430 \u0441\u0435\u0440\u0434\u0435\u0447\u043d\u043e-\u0441\u043e\u0441\u0443\u0434\u0438\u0441\u0442\u0443\u044e \u0441\u0438\u0441\u0442\u0435\u043c\u0443, \u043f\u043e\u0432\u044b\u0448\u0430\u0435\u0442 \u043e\u0431\u043c\u0435\u043d \u0432\u0435\u0449\u0435\u0441\u0442\u0432 \u0432 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0435 \u0438, \u0442\u0430\u043a\u0438\u043c \u043e\u0431\u0440\u0430\u0437\u043e\u043c, \u043f\u043e\u043c\u043e\u0433\u0430\u0435\u0442 \u043e\u0441\u0443\u0449\u0435\u0441\u0442\u0432\u043b\u044f\u0442\u044c \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u044c \u0437\u0430 \u0432\u0435\u0441\u043e\u043c \u0442\u0435\u043b\u0430. \u0411\u0435\u0433 \u043f\u043e\u0437\u0438\u0442\u0438\u0432\u043d\u043e \u0432\u043b\u0438\u044f\u0435\u0442 \u043d\u0430 \u0438\u043c\u043c\u0443\u043d\u043d\u0443\u044e \u0441\u0438\u0441\u0442\u0435\u043c\u0443 \u0438 \u0443\u043b\u0443\u0447\u0448\u0430\u0435\u0442 \u0442\u043e\u043d\u0443\u0441 \u043a\u043e\u0436\u0438. \u0423\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0430\u0442\u0443\u0440\u044b \u043d\u043e\u0433 \u0438 \u0443\u043b\u0443\u0447\u0448\u0435\u043d\u0438\u0435 \u043e\u0431\u043c\u0435\u043d\u0430 \u0432\u0435\u0449\u0435\u0441\u0442\u0432 \u043f\u043e\u043c\u043e\u0433\u0430\u0435\u0442 \u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0442\u0438\u0442\u044c \u0438 \u0443\u0441\u0442\u0440\u0430\u043d\u0438\u0442\u044c \u0446\u0435\u043b\u043b\u044e\u043b\u0438\u0442.
\nhttps://ru.wikipedia.org/wiki/%D0%91%D0%B5%D0%B3
",
+ "name": "\u0411\u0435\u0433",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:22.985Z",
+ "language": 5,
+ "uuid": "c59e493d-4331-4a86-b16f-9b399996ecd5",
+ "exercise_base": 319
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 263,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "MaddieBeasley",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Crunches on roman chair
",
+ "name": "Roman Chair",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:15.218Z",
+ "language": 2,
+ "uuid": "9f622058-85a4-4272-ad99-e5696e772137",
+ "exercise_base": 505
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 265,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "lauroernesto",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Steps:
\n\n- Start off placing an extension band around a post or in a secure position where it will not release and is at elbow level.
\n- Position yourself to the side of the band and with your hand that is opposite of the band, reach out and grab the handle.
\n- Bring the band to your chest keeping your elbow bent in a 90 degree angle then slowly rotate your arm in a backhand motion so that the band externally rotates out
\n- Continue out as far as possible so that you feel a stretch in your shoulders, hold for a count and then return back to the starting position.
\n- Repeat for as many reps and sets as desired.
\n
",
+ "name": "Cable External Rotation",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:43.754Z",
+ "language": 2,
+ "uuid": "a7e15f4f-a7e6-4c0c-9bcb-ef3de90201aa",
+ "exercise_base": 142
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 266,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Schulterdr\u00fccken im Sitzen mit der Langhantel
",
+ "name": "Schulterdr\u00fccken LH",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:46.087Z",
+ "language": 1,
+ "uuid": "197600e7-9bb2-448c-baca-244d679e7b07",
+ "exercise_base": 566
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 268,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "lakerbeezel",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Bend over slightly while holding two dumbbells.\u00a0 Pull the dumbbells up to your chest, keeping your elbows as high as you can.
",
+ "name": "Bent High Pulls",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:35.110Z",
+ "language": 2,
+ "uuid": "34ce7ec5-12a1-4bf8-b4f1-94544c3f1cfc",
+ "exercise_base": 79
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 269,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "foguinho.peruca",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Run on a treadmill
",
+ "name": "Run - Treadmill",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:47.289Z",
+ "language": 2,
+ "uuid": "51d56238-31a1-4e5a-b747-da30eece4871",
+ "exercise_base": 530
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 270,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Mens Fitness",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lower the bar to your chest and pause (but do not rest) there for 2 seconds. Press back up. use the same weight you would on bench press, but perform only single reps. Total the number of reps you did in one set of bench press (if you did 3 sets of 8 do 8 sinlge pause bench reps.
",
+ "name": "Pause Bench",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:56.661Z",
+ "language": 2,
+ "uuid": "625aefd5-7ba2-40e9-bdc3-7d3ab1bcf3b8",
+ "exercise_base": 445
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 271,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Mens Fitness",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Stand with your feet at hip width and your shins against the bar. Grasp the bar at double shoulder width and, keeping your lower back flat, drive your heels into the floor to begin lifting the bar. When it's above your knees, explosively extend your hips and shrug your shoulders. Let the momentum carry the weight overhead.
",
+ "name": "Snach",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:56.648Z",
+ "language": 2,
+ "uuid": "3490d1c7-c9ce-4a08-acd3-e0bdada71c37",
+ "exercise_base": 599
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 274,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tuninx",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Position one dumbbell over head with both hands under inner plate (heart shaped grip).
\nWith elbows over head, lower forearm behind upper arm by flexing elbows. Flex wrists at bottom to avoid hitting dumbbell on back of neck. Raise dumbbell over head by extending elbows while hyperextending wrists. Return and repeat.
",
+ "name": "Dumbbell Triceps Extension",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:50.066Z",
+ "language": 2,
+ "uuid": "3f7b893e-a089-450f-b8cc-ec3ec17d3bf3",
+ "exercise_base": 211
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 275,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "http://www.exrx.net/WeightExercises/Brachialis/DBC",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sit on bench. Grasp dumbbell between feet. Place back of upper arm to inner thigh. Lean into leg to raise elbow slightly.
",
+ "name": "Dumbbell Concentration Curl",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:43.848Z",
+ "language": 2,
+ "uuid": "dfa090e4-77ae-40ed-86c0-4696fe93dcf1",
+ "exercise_base": 202
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 278,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "GiglioRosso",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "AKA dumbbell side bends. Stand in line with the hips with slightly bent knees, maintain the natural curvature of the spine, hand stretched by the body, grip the barbell with one hand. \u00a0Make slow and controlled torso side flexions till you reach the angle of approximately 45\u00b0.
",
+ "name": "Side Dumbbell Trunk Flexion",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:56.514Z",
+ "language": 2,
+ "uuid": "0203c27e-e3f0-4ae2-b5c3-f11c45336f54",
+ "exercise_base": 577
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 279,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "http://www.bodybuilding.com/",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\n- Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
\n- Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
\n- After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
\n- Repeat the movement for the prescribed amount of repetitions.
\n
\nVariations: This exercise can be executed also one arm at a time much like the one arm rows are performed.
\nAlso, if you like the one arm variety, you can use a low pulley handle instead of a dumbbell for better peak contraction. In this case, the palms should be facing up (supinated grip) as opposed to the torso (neutral grip).
",
+ "name": "Tricep Dumbbell Kickback",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:20.405Z",
+ "language": 2,
+ "uuid": "88568115-5e88-4afc-b005-e2f7d453ac13",
+ "exercise_base": 655
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 280,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "robhoyt",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangspostion im Hang, die Beine sind angebhoben (Oberschenkel-Rumpf-Winkel 90\u00b0)
\nVon hier aus kleine Hebebewegungen ausf\u00fchren, die H\u00fcftgelenke bleiben in der Endposition gebeugt (90\u00b0)
",
+ "name": "Beinheben im Hang",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:07.560Z",
+ "language": 1,
+ "uuid": "b85a9224-a562-4924-a0f1-5ead09943c75",
+ "exercise_base": 283
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 281,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "bizyguy",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Hold the L position for as long as possible
",
+ "name": "L Hold",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:55.391Z",
+ "language": 2,
+ "uuid": "e1881607-9418-4bcc-8c69-2301a579637e",
+ "exercise_base": 382
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 282,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "burenl",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Im Sitzen Unterarme auf die Oberschenkel, Handr\u00fccken nach oben (Obergriff) und dann Kurzhanteln nach oben bewegen.
",
+ "name": "Handgelenkstreckung",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:44.204Z",
+ "language": 1,
+ "uuid": "5afb7241-2eb9-4c9e-aa8f-b0b9bc8a0797",
+ "exercise_base": 51
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 289,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "GrosseHund",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Grab dumbbells and extend arms to side and hold as long as you can
",
+ "name": "Axe Hold",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2024-01-02T16:33:01.684Z",
+ "language": 2,
+ "uuid": "6add5973-86d0-4543-928a-6bb8b3f34efc",
+ "exercise_base": 31
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 291,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "GrosseHund",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Grab two cables stand in the middle so both have tension and hold
",
+ "name": "Hercules Pillars",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:35.079Z",
+ "language": 2,
+ "uuid": "3329b890-685a-475d-b8e5-42362711b445",
+ "exercise_base": 284
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 293,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "intelman",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ride a Stationary Bike with various\u00a0tensions.
",
+ "name": "Stationary Bike",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:23.316Z",
+ "language": 2,
+ "uuid": "a35655c8-6b2a-4606-b1d6-b57425986e2e",
+ "exercise_base": 624
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 295,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "notdefine",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Liegest\u00fctze mit H\u00e4nden zusammen. Die H\u00e4nde werden so nebeneinander gelegt, das Daumen und Zeigefinger eine Raute (Diamant) bilden
",
+ "name": "Liegest\u00fczten Diamond",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:26.885Z",
+ "language": 1,
+ "uuid": "ec1db965-6315-438c-84dd-d52677e65c62",
+ "exercise_base": 386
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 296,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "OGhTebfCxhexZXuf35mUxV9C--A",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "5 Sekunden parallel zum Boden mit den Oberschenkeln. Dann hoch springen und in Anfangsphase begeben. Arme verschr\u00e4nkt hinter dem Kopf die ganze Zeit.
",
+ "name": "Tiefe Hockspr\u00fcnge",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:32.788Z",
+ "language": 1,
+ "uuid": "032a38cf-b15a-4761-b684-577e41893f54",
+ "exercise_base": 614
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 297,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "McMarcel13",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Wenn man m\u00f6chte mit extra Gewicht
",
+ "name": "Wadenheben, Einbenig",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:32.751Z",
+ "language": 1,
+ "uuid": "8e65edc1-9693-4364-ade6-6dd863b22307",
+ "exercise_base": 702
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 298,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "ExRx",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "With elbows back to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
",
+ "name": "Dumbbell Incline Curl",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:49.357Z",
+ "language": 2,
+ "uuid": "fa56d30a-7a8f-4084-aa68-46bd52f97959",
+ "exercise_base": 204
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 300,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "ataraxie67",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Grasp dumbbell with both hands at the sides of the upper plates. Hold dumbbell in front of chest, close to torso. Place feet about shoulderwide apart, keep knees slightly bent.
\nSquat down until thighs are parallel to floor. Keep back straight, bend and move hips backward to keep knees above feet. Return, keep knees slightly flexed. Repeat.
\nKeep bodyweight on heels and look ahead or slightly above to keep back straight.
",
+ "name": "Dumbbell Goblet Squat",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:30.853Z",
+ "language": 2,
+ "uuid": "2120f390-4a5f-41bc-9139-045581a3a245",
+ "exercise_base": 203
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 302,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "nate303303",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "-start in push up position
\n-lean the body weight to the right side, and complete a push up with the chest over the right hand
\n-come back to the centered position
\n-on rep 2, lean to the left side
",
+ "name": "Side to Side Push Ups",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:57.011Z",
+ "language": 2,
+ "uuid": "fc63159a-3939-426c-b236-d4b39adbf28c",
+ "exercise_base": 583
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 303,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "nate303303",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "-Laying on the back, lift your straightened legs from the ground at a 45 degree angle.\u00a0
\n-As your Left foot travels downward and nearly touches the floor, your Right foot should seek to reach a 90 degree angle, or as close to one as possible.
\n-Bring your R foot down until it nearly touches the floor, and bring your L foot upwards.\u00a0 Maintain leg rigidity throughout the exercise.\u00a0 Your head should stay off the ground, supported by tightened upper abdominals.
\n-(L up R down, L down R up, x2)\u00a0 ^v, v^, ^v, v^ = 1 rep
\n-Primarily works the Rectus Abdominus, the hip flexors and the lower back. Secondarily works the Obliques.\u00a0 Emphasis placed on the lower quadrant of the abs.
\n\u00a0
",
+ "name": "Flutter Kicks",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:03.957Z",
+ "language": 2,
+ "uuid": "ce37341b-379c-4611-ac9f-830c6c3c397a",
+ "exercise_base": 235
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 304,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "nate303303",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "-Start with legs slightly wider than shoulder width
\n-Drop into a bodyweight squat
\n-As you hit the bottom of the squat, explode upwards into a jump while simultaneously tucking your knees into your chest midflight.\u00a0 Remain tucked until the apex of your jump.
\n-Land on both feet, making sure your knees are not locked so as to avoid excessive strain upon your joints.\u00a0 Collect yourself into the next rep as quickly but under control as possible.
",
+ "name": "High Knee Jumps",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:21.701Z",
+ "language": 2,
+ "uuid": "d79e7078-0dd3-4b49-8947-731e6aaa1de0",
+ "exercise_base": 285
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 306,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "nate303303",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "-(1) Perform a lateral raise, pausing at the top of the lift (2).
\n-Instead of lowering the weight, bring it to the front of your body so that you appear to be at the top position of a front raise.\u00a0 You will do this by using a Pec Fly motion, maintaining straight arms. (3)
\n-Now lower the weight to your quadriceps, or, in other words, lower the dumbbells as though you are completing a Front Raise repetition. (4)
\n-Reverse the motion:\u00a0 Perform a front raise (5), at the apex of the lift use a Reverse Fly motion to position the weights at the top of a Lateral Raise (6), and finally, lower the weights until your palms are essentially touching the sides of your thighs (7).\u00a0 THIS IS ONE REP.
\n(1) l\u00a0 front view \u00a0(2) -l-\u00a0 FV \u00a0\u00a0 (3) l-\u00a0 side view \u00a0 (4) l\u00a0 SV/FV \u00a0 (5) l-\u00a0 SV \u00a0 (6) -l- \u00a0FV \u00a0\u00a0 (7)\u00a0 l\u00a0 FV/SV
",
+ "name": "Lateral-to-Front Raises",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:11.569Z",
+ "language": 2,
+ "uuid": "aba7ba7a-6ff0-47d4-ab66-8952e21e38c5",
+ "exercise_base": 351
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 307,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "nate303303",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "-Rest your weight on your palms and the balls of your feet, not dissimilar to normal pushup position
\n-Move by stepping with your R palm and L foot, then your L palm and R foot.\u00a0 Basically, walk like a lumbering bear.
\n-Move as fast as you can.\u00a0 Measure your reps/sets in either distance (i.e. 40 yards) or time (i.e. 45 seconds)
\n-Works your Pecs, Deltoids, Triceps, Traps, Lats, Abs and Lower Back, Hip Flexors, Quads, Glutes and Calves
",
+ "name": "Bear Walk",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:27.227Z",
+ "language": 2,
+ "uuid": "1b8b1657-40fd-4e3b-97b7-1c79b1079f8e",
+ "exercise_base": 57
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 308,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "nate303303",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Put\u00a0 the balls of your feet on an extended leg press pad.\u00a0 Use your calves to press the weight by flexing your feet/toes into a pointed position, and releasing back into a relaxed position.
\nThis exercise builds mass and strength in the Gastrocnemius and Soleus muscles as well, if not better, than any calf exercise.
",
+ "name": "Calf Press Using Leg Press Machine",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:44.445Z",
+ "language": 2,
+ "uuid": "074530d6-801a-404b-b3b7-adc207be69be",
+ "exercise_base": 146
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 310,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Robertcoop",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Seated trunk rotation with cable
",
+ "name": "Trunk Rotation With Cable",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:35.558Z",
+ "language": 2,
+ "uuid": "e17db782-6e28-48ef-9324-4c01672ffc54",
+ "exercise_base": 672
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 311,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "koreyhinton",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Feet apart at shoulder width. Nice and Slow!
",
+ "name": "Upright Row w/ Dumbbells",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:28.859Z",
+ "language": 2,
+ "uuid": "97d7eba2-681f-4b14-8e78-7d9b5865d336",
+ "exercise_base": 694
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 312,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Trix",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "This is an excercise for problems with the levator muscles. Primary\u00a0\u00a0Infraspinatus, secondary Teres Minor.
\nLying on side. Keep elbow on waist and in 90 dgr angle. Rotate towards stomach. Add weight as fit.
",
+ "name": "Lying Rotator Cuff Exercise",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:41.845Z",
+ "language": 2,
+ "uuid": "5708d3c5-0016-446b-b3f4-54b2120e8297",
+ "exercise_base": 406
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 317,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "vince63",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "chrome Hand Flex Grip to build up forearms muscles
",
+ "name": "Hand Grip",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:30.018Z",
+ "language": 2,
+ "uuid": "1ec5352f-41da-408b-8e6c-3fef79475847",
+ "exercise_base": 279
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 318,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "dookie1481",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting on back, move to the standing position with dumbbell in one hand. \u00a0Switch hands between reps.
",
+ "name": "Turkish Get-Up",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:26.259Z",
+ "language": 2,
+ "uuid": "bd07fc6b-db86-4139-b6de-e328cea0f694",
+ "exercise_base": 675
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 321,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "jigglychipmunk",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "box step ups w/ barbell and 45's on each side
",
+ "name": "Weighted Step-ups",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:35.255Z",
+ "language": 2,
+ "uuid": "1076ed41-6f7c-46c9-a28f-ab13fc1ab92c",
+ "exercise_base": 722
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 325,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "http://www.bodybuilding.com/",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Works your obliques and helps stabilize your spine. Lie on your side and support your body between your forearm and knee to your feet.
",
+ "name": "Side Plank",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:14.585Z",
+ "language": 2,
+ "uuid": "a36f852f-a29f-4f93-81b6-1012047ac1ee",
+ "exercise_base": 580
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 326,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "http://www.realsimple.com/health/fitness-exercise/",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "(A) Get in high plank position on your hands and toes.(B) Shift your weight to your left hand as you turn your body to the right; bend your right leg behind you and extend your right arm up. Return to the center and repeat on the opposite side. Continue, alternating sides.Make it easier:\u00a0Don\u2019t raise your arm after you bend your leg behind you.Make it harder:\u00a0Balance with your arm and leg extended for two counts.
",
+ "name": "Full Sit Outs",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:45.056Z",
+ "language": 2,
+ "uuid": "bf9e572d-d138-43e9-a486-a5c6ad9033f8",
+ "exercise_base": 260
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 328,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "MrSteele",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Deadlift with short (less than one 1min) rest between sets.
",
+ "name": "Speed Deadlift",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:32.515Z",
+ "language": 2,
+ "uuid": "273f9563-948a-44c8-9353-b7213703f502",
+ "exercise_base": 604
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 329,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "oboema",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "You sit at the bench press device, back slightly tilted to the back. The bar should be about 20 cm in front of you. Then you push the bar and take it back again, as you would with a bench press.
\nIn this position you strain your chest muscles a lot less, which is nice if you want to train, but your chest hasn't recovered yet.
\nHere's a link to a girl on a machine specialized for this exercise, to give a better description than my failing words above.
\nhttp://www.schnell-online.de/db_imgs/products/img/t-80400.jpg
",
+ "name": "Diagonal Shoulder Press",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:30.795Z",
+ "language": 2,
+ "uuid": "ee291ad5-2064-4d0a-b252-c715f362e035",
+ "exercise_base": 193
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 330,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "baldurmen",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lay flat on your stomach with your arms extended in front of you on the ground as your legs are lying flat. Lift both your arms and legs at the same time, as if you were flying, and contract the lower back. Make sure that you are breathing and, depending on your fitness level, hold the movement for at least two to five seconds per repetition.
",
+ "name": "Superman",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:23.975Z",
+ "language": 2,
+ "uuid": "6572a8e9-083c-4622-8f0c-6107a013a490",
+ "exercise_base": 636
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 338,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "cal.zabel",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Assume push-up position, with hands slightly wider than\u00a0shoulder width.
\nShift body weight as far as possible to one side,\u00a0allowing the elbow on that side to flex.\u00a0
\nReverse the motion, moving completely over to the other side.
\nReturn to the starting position, and repeat for the desired number of repetitions.
",
+ "name": "Isometric Wipers",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:09.601Z",
+ "language": 2,
+ "uuid": "20b88059-3958-4184-9134-b48656ad868d",
+ "exercise_base": 314
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 339,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "cal.zabel",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\n- Attach a single handle to a low cable.
\n- After selecting the correct weight, stand a couple feet back with a wide-split stance. Your arm should be extended and your shoulder forward. This will be your starting position.
\n- Perform the movement by retracting the shoulder and flexing the elbow. As you pull, supinate the wrist, turning the palm upward as you go.
\n- After a brief pause, return to the starting position.
\n
",
+ "name": "Shotgun Row",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:32.240Z",
+ "language": 2,
+ "uuid": "b6492677-07df-4399-bc90-20b58e4dba35",
+ "exercise_base": 562
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 340,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "cal.zabel",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\n- Using a neutral grip, lean into an incline bench.
\n- Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
\n- Retract the shoulder blades and flex the elbows to row the dumbbells to your side.
\n- Pause at the top of the motion, and then return to the starting position.
\n
",
+ "name": "Incline Dumbbell Row",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:40.025Z",
+ "language": 2,
+ "uuid": "fbbebbfc-a5b2-4573-8914-147ff60cb7c5",
+ "exercise_base": 310
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 341,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "cal.zabel",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\n- Assume a plank position on the ground. You should be supporting your bodyweight on your toes and forearms, keeping your torso straight. Your forearms should be shoulder-width apart. This will be your starting position.
\n- Pressing your palms firmly into the ground, extend through the elbows to raise your body from the ground. Keep your torso rigid as you perform the movement.
\n- Slowly lower your forearms back to the ground by allowing the elbows to flex.
\n- Repeat as needed.
\n
",
+ "name": "Body-Ups",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:34:24.160Z",
+ "language": 2,
+ "uuid": "4e15a410-5530-4b86-964f-8af26e118e2b",
+ "exercise_base": 112
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 342,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "sevae",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Stand with feet slightly wider than shoulder-width apart, while standing as tall as you can.
\nGrab a weight plate and hold it out in front of your body with arms straight out. Keep your core tight and stand with a natural arch in your back.
\nNow, push hips back and bend knees down into a squat as far as you can. Hold for a few moments and bring yourself back up to the starting position.
",
+ "name": "Braced Squat",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:43.584Z",
+ "language": 2,
+ "uuid": "5bd3ba00-8f4e-4935-a682-87b150d830c8",
+ "exercise_base": 124
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 343,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "sevae",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Place a barbell on the floor at your feet.
\nBending at the waist, grip the barbell with a shoulder with overhand grip.
\nWith a slow controlled motion, roll the bar out so that your back is straight.
\nRoll back up raising your hips and butt as you return to the starting position.
",
+ "name": "Barbell Ab Rollout",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:23.648Z",
+ "language": 2,
+ "uuid": "1b9dc5bc-790b-4e21-a55d-f8b3115e94c5",
+ "exercise_base": 41
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 344,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "sevae",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Position barbell overhead with narrow overhand grip.
\nLower forearm behind upper arm with elbows remaining overhead. Extend forearm overhead. Lower and repeat.
",
+ "name": "Barbell Triceps Extension",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:24.139Z",
+ "language": 2,
+ "uuid": "2cd5e256-20a7-4bc8-a7a8-d62bf8ce00cf",
+ "exercise_base": 50
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 345,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "deusinvictus",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Two Handed Russian Style Kettlebell swing
",
+ "name": "2 Handed Kettlebell Swing",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:38.276Z",
+ "language": 2,
+ "uuid": "c788d643-150a-4ac7-97ef-84643c6419bf",
+ "exercise_base": 9
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 347,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "2dPREtEZP221u68Akf0JImv5L48",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Deadhang performed on an edge\u00a0either with or without added weight (adujst edge or weight to adjust difficulty)
",
+ "name": "Deadhang",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:01.455Z",
+ "language": 2,
+ "uuid": "8976d255-d7e4-46c7-8079-ca525f0a7d0d",
+ "exercise_base": 182
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 351,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "pjwirth",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "DL from top to pos 2:\u00a0https://www.youtube.com/watch?v=WtWtjViRsKo
",
+ "name": "Romanian Deadlift",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:09.971Z",
+ "language": 2,
+ "uuid": "e35528f9-1785-41b5-860a-3408a6c02b2d",
+ "exercise_base": 507
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 354,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "er0355",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Jump, lay down on your chest, do a pushup then jump, repeat
",
+ "name": "Burpees",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:58.971Z",
+ "language": 2,
+ "uuid": "6335de72-146f-4f38-886d-6b8a27db62ff",
+ "exercise_base": 132
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 355,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "geraldbaeck",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The barbell is held overhead in a wide-arm\u00a0snatch\u00a0grip; however, it is also possible to use a closer grip if balance allows.
",
+ "name": "Overhead Squat",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:47.176Z",
+ "language": 2,
+ "uuid": "b9c97cec-ffc7-4e9a-8ecc-08b285aed3b4",
+ "exercise_base": 441
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 359,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Nash",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Handstand against a wall for support (chest facing wall).
",
+ "name": "Wall Handstand",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:26.824Z",
+ "language": 2,
+ "uuid": "472d117c-c2a9-47cf-a5c7-fdb9fbac23a9",
+ "exercise_base": 711
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 360,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Nash",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Dips peformed on gymnastic rings.
",
+ "name": "Ring Dips",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:09.673Z",
+ "language": 2,
+ "uuid": "f7b6a6b0-6dd8-4648-9a32-83039f5e28e1",
+ "exercise_base": 501
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 361,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Nash",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Push Up performed from a pike position (optional to have feet elevated).
",
+ "name": "Pike Push Ups",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:16.535Z",
+ "language": 2,
+ "uuid": "00be3262-2783-4670-8cf4-70cacbff5ca1",
+ "exercise_base": 454
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 362,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "sebk",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "With dumbbells in hand, bend at the hip until hands hang just below the knees (similar to straight-legged-deadlift starting position). Keep upper body angle constant while contracting your lats to pull you ellbows back pinching the shoulder blades at the top. Try not to stand up with every rep, check hands go below knees on every rep.
",
+ "name": "Bent Over Dumbbell Rows",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:34:24.394Z",
+ "language": 2,
+ "uuid": "f866fd75-c18d-4419-84b9-1b9ccd22adba",
+ "exercise_base": 81
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 363,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Tento cvik, zn\u00e1m\u00fd i jako d\u0159epy ve v\u00fdpadu, pat\u0159\u00ed mezi z\u00e1kladn\u00ed variace. Je zac\u00edlen na svalstvo h\u00fd\u017ed\u00ed, hamstring\u016f a kvadriceps\u016f, ale jeliko\u017e nemus\u00edte m\u011bnit p\u0159i jeho prov\u00e1d\u011bn\u00ed pozici chodidel, jev\u00ed se tato variace z hlediska udr\u017een\u00ed rovnov\u00e1hy jako m\u00e9n\u011b n\u00e1ro\u010dn\u00e1.",
+ "name": "V\u00fdpad Statick\u00fd",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:36.222Z",
+ "language": 9,
+ "uuid": "c38e34a7-5560-46a1-bae4-c4fce9619e55",
+ "exercise_base": 205
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 364,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "taylorbarbell",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Cvik se prov\u00e1d\u00ed v \u0161ir\u0161\u00edm postoji nohou se vzp\u011bra\u010dskou \u010dinkou na zadech. Po dosednut\u00ed na box na chv\u00edli uvolnit nohy a n\u00e1sledn\u011b v\u00fdbu\u0161n\u011b se zvednout.",
+ "name": "D\u0159ep do Sedu na Box",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:41.651Z",
+ "language": 9,
+ "uuid": "987d4bd5-dfd7-41b3-a51a-54bc9380e9ba",
+ "exercise_base": 397
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 365,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "P\u0159i cvi\u010den\u00ed ramena dr\u017ete na m\u00edst\u011b, nezvedejte je nahoru, p\u0159i kontrakci t\u00e1hn\u011bte lopatky k sob\u011b a dol\u016f, nadlokt\u00ed pod\u00e9l t\u011bla dozadu. Soust\u0159e\u010fte se na z\u00e1dov\u00e9 svaly a ne na svaly rukou.",
+ "name": "P\u0159\u00edtahy v Sed\u011b s Oporou",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:08.343Z",
+ "language": 9,
+ "uuid": "d92fd2b6-d5c0-4422-b565-34b0f24b4be1",
+ "exercise_base": 508
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 368,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Konsumopfer",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "lehneme na podlo\u017eku. Medicinbal do ruky nat\u00e1hneme j\u00ed p\u0159ed sebe a prov\u00e1d\u00edme zkracova\u010dky .",
+ "name": "Zkracova\u010dky s Medicinbalem",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:52.565Z",
+ "language": 9,
+ "uuid": "1d0e502a-d31b-4e38-a4bf-543fbb31f0a2",
+ "exercise_base": 165
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 370,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "pjwirth",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "vol\u00edme velmi \u00fazk\u00fd postoj(mezi chodidly pouze n\u011bkolik cm) a nohy nech\u00e1v\u00e1me p\u0159i prov\u00e1d\u011bn\u00ed cviku napnut\u00e9. \u010cinku dr\u017e\u00edme pevn\u011b ob\u011bma rukama a s napnut\u00fdmi nohami vytahujeme nahoru. P\u0159i tomto cviku pracuj\u00ed p\u0159edev\u0161\u00edm hamstringy a vzp\u0159imova\u010de zad. Je velice d\u016fle\u017eit\u00e9, abychom \u010dinku po celou dobu dr\u017eeli co nejbl\u00ed\u017ee t\u011bla. Pokud ji toti\u017e d\u00e1me od t\u011bla daleko, tak na spodn\u00ed z\u00e1da p\u016fsob\u00ed obrovsk\u00e1 p\u00e1ka a hroz\u00ed velk\u00e9 riziko zran\u011bn\u00ed.\n\nhttp://mrtvytah.eu/rumunsky-mrtvy-tah/ ",
+ "name": "Rumunsk\u00fd Mrtv\u00fd Tah",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:11.609Z",
+ "language": 9,
+ "uuid": "f18f3080-8495-4986-aff6-5b5e6504894c",
+ "exercise_base": 507
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 373,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "1) Sedneme si do leg-pressu\n2) \u0160pi\u010dky d\u00e1me na okraj plochy na chodidla\n3) Prov\u00e1d\u00edme v\u00fdpony\n4) V horn\u00ed poloze je t\u0159eba podr\u017eet a koncentrovat se a stejn\u011b, i v doln\u00ed poloze a d\u011blat to v pln\u00e9m rozsahu pohybu\n5) Pohyb opakujeme",
+ "name": "V\u00fdpony na Horu Leg-Press",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:50.748Z",
+ "language": 9,
+ "uuid": "648ef50c-1697-485c-b018-82964474c379",
+ "exercise_base": 148
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 374,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "krisbbb",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lehneme si na z\u00e1da, k lavici, nebo na lavici. Chytneme se za hlavou a pak zved\u00e1me nohy do sv\u00ed\u010dky tak, aby se lehce nadzvedla p\u00e1nev. Rozsah pohybu nen\u00ed velk\u00fd, p\u0159ibli\u017en\u011b okolo 10 cm maxim\u00e1ln\u011b v\u0161ak 15 cm a z\u00e1vis\u00ed na ohebnosti a zdatnosti. Je dobr\u00e9 vyc\u00edtit, kdy u\u017e nepracuj\u00ed svaly b\u0159icha a pr\u00e1ci p\u0159eb\u00edraj\u00ed oh\u00fdba\u010de ky\u010dl\u00ed.",
+ "name": "Obr\u00e1cen\u00e9 Zkracova\u010dky",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:36:54.621Z",
+ "language": 9,
+ "uuid": "31061d58-abab-4053-bd19-96e0ebb1c49d",
+ "exercise_base": 174
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 376,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "James Mackay",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lying down on your back, with your feet flat on the floor. Raise your hips up evenly as high as you can and hold for as long as you can.",
+ "name": "Hip Raise, Lying",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:33.824Z",
+ "language": 2,
+ "uuid": "5b12d361-be23-4f61-94af-0cc1665711ca",
+ "exercise_base": 292
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 377,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "flori",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Seated Hip Adduction",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:21.640Z",
+ "language": 2,
+ "uuid": "4b3025a9-b717-4577-9e92-b1c200fe5f1c",
+ "exercise_base": 12
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 381,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "bobbyprince89",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Preparation
\nStand on weight plate, bumper plate, or shallow elevated platform with loaded bar above feet. Squat down and grasp bar with shoulder width or slightly wider overhand or mixed grip.
\n\u00a0
\nExecution
\nLift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return weights to floor by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Repeat.
\n\u00a0
\nComments
\nThroughout lift, keep hips low, shoulders high, arms and back straight. Knees should point same direction as feet throughout movement. Keep bar close to body to improve mechanical leverage. Grip strength and strength endurance often limit ability to perform multiple reps at heavy resistances. Gym chalk, wrist straps, grip work, and mixed grip can be used to enhance grip. Mixed grip indicates one hand holding with overhand grip and other hand holding with underhand grip. Lever barbell jack can be used to lift barbell from floor for easier loading and unloading of weight plates.
\nBarbell Deficit Deadlift emphasizes building strength through lowest portion of Deadlift. Target muscle is exercised isometrically. Heavy barbell deadlifts significantly engages Latissmus Dorsi. See Barbell Deficit Deadlift under Gluteus Maximus. Also see Deadlift Analysis.
",
+ "name": "Deficit Deadlift",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:03.696Z",
+ "language": 2,
+ "uuid": "83b741dc-fd19-4c85-ac0c-b0388c5838e6",
+ "exercise_base": 189
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 382,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "pwiltrout",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Grab a wrist roller tool with both hands while standing with your feet about shoulder width apart. If your gym does not have a wrist roller tool, you can easily put one together. All you need is a 5 or 10 pound weight plate, a strong thin rope about 3 feet long and a 6-8 inch stick or bar. Securely fasten the rope to the middle of the bar/stick and tie the other end of the rope to the weight plate. To begin this exercise, grab the bar/stick with both hands using an overhand grip. Extend both arms straight out in front of you, parallel to the floor. Next, roll the weight up from the floor by rapidly twisting the bar/stick with your hands and wrists. Once the weight reaches the top, slowly lower the plate back to the floor by reversing the motion of your hands and wrists. Repeat (if you can!).
",
+ "name": "Standing Rope Forearm",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:25.912Z",
+ "language": 2,
+ "uuid": "22eb7cf6-bf6c-42c3-a1c8-85c2fc2ed931",
+ "exercise_base": 623
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 383,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Behrooz",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Get on a mat and lie on your back. Contract your abs, stretch your raise and legs and raise them (your head and shoulders are also be raised). Make sure your lower back remains in contact with the mat.
",
+ "name": "Hollow Hold",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:39.293Z",
+ "language": 2,
+ "uuid": "9910d61d-b5d4-44fe-8b5f-00fa6e2aaf76",
+ "exercise_base": 297
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 386,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "richmr2174@gmail.com",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sit down on a back (better with back support). Take a dumbbell firmly with both hands and hold it with extended arms over your head. With your palms facing upward and holding the weight of the dumbbell, slowly lower the weight behind your head.
\n\u00a0
",
+ "name": "Seated Triceps Press",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:07.800Z",
+ "language": 2,
+ "uuid": "76964898-192c-4e93-b24c-914ea542002b",
+ "exercise_base": 549
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 387,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Blablabla",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Find a nice flat piece of wall and stand with your back leaning against the wall. Slowly slide down the wall while moving your feet away from it, until your thighs are parallel to the ground and both your knees and your hips are bent at a 90\u00b0 angle. Cross your arms in front of your chest and hold this position for 30 seconds.
\nVariant: put a big inflated rubber ball (like a small basketball) between your knees and squeeze the ball while holding the squat position
",
+ "name": "Wall Squat",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:48:09.914Z",
+ "language": 2,
+ "uuid": "b229c57f-5363-41e2-add7-c2501a31de0b",
+ "exercise_base": 718
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 389,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "taylorbarbell",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Unrack the bar and set your stance wide, beyond your hips.\u00a0 Push your hips back and sit down to a box that takes you below parallel.\u00a0 Sit completely down, do not touch and go.\u00a0 Then explosively stand up.\u00a0 Stay tight in your upper back and torso throughout the movement.
",
+ "name": "Low Box Squat - Wide Stance",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:41.741Z",
+ "language": 2,
+ "uuid": "222e10a6-e3ba-40fd-9598-6c1d664b450a",
+ "exercise_base": 397
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 390,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "sistab2",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Bei dieser Variante des Kniebeugens werden der Beinbizeps und der Gro\u00dfe Ges\u00e4\u00dfmuskel trainiert.
\nDaneben werden die R\u00fcckenstrecker und die Abduktoren beansprucht.
",
+ "name": "Front Kniebeuge",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:18.463Z",
+ "language": 1,
+ "uuid": "d23d1980-3a50-4d3f-8123-90d7e55c7804",
+ "exercise_base": 257
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 394,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "abeworld",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Attach a rope to a pulley station set at about chest level.
\nStep back so you're supporting the weight with arms completely outstretched and assume a staggered (one foot forward) stance. Bend the knees slightly for a stable base.
\nRetract the scapulae (squeeze your partner's finger with your shoulder blades) and pull the center of the rope slightly up towards the face. A good cue is to think about pulling the ends of the rope apart, not just pulling back.
\nAs you near your face, externally rotate so your knuckles are facing the ceiling.
\nHold for one second at the top position and slowly lower.
",
+ "name": "Facepull",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:29.371Z",
+ "language": 2,
+ "uuid": "659f3fb9-2370-42fb-9c29-9aaf65c7a7de",
+ "exercise_base": 222
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 396,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BeLikeWater",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\n- Start by doing a front squat
\n- At the top position, push the bar above your head (similar to a press)
\n- Lower the bar to the shoulders
\n
",
+ "name": "Thruster",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:33.223Z",
+ "language": 2,
+ "uuid": "2fb46a71-adf6-4197-ac17-d4bdb63f69b0",
+ "exercise_base": 650
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 397,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BeLikeWater",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Running or jogging outside in a park, on the tracks,...
",
+ "name": "Run",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:31.262Z",
+ "language": 2,
+ "uuid": "bbee856a-abe0-4a5f-a622-d5f85ee1d1f1",
+ "exercise_base": 527
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 398,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BeLikeWater",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Run and do some interval trainings such as hill repat, fartlek,..
",
+ "name": "Run - Interval Training",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:17.295Z",
+ "language": 2,
+ "uuid": "2359347e-0561-4d03-b050-b3c18f9d7b37",
+ "exercise_base": 529
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 399,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "bl0sh",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Upper chest focuses exercise that also works triceps
",
+ "name": "Reverse Grip Bench Press",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:17.098Z",
+ "language": 2,
+ "uuid": "30a8ef85-a24c-4f44-b558-55d3279b29c5",
+ "exercise_base": 498
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 400,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Skadi",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Rudern mit Schlingentrainer - K\u00f6rpergewichts\u00fcbung
",
+ "name": "TRX Rudern",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:48:07.512Z",
+ "language": 1,
+ "uuid": "178eb027-fb5e-4fb3-84a9-6a3c229a92f1",
+ "exercise_base": 674
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 402,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Setze dich in die Maschine und dr\u00fccke deine Schultern auf das Polster. Deine F\u00fc\u00dfe sind etwa Schulterbreit auseinander und zeigen leicht nach au\u00dfen. Gehe nun langsam nach unten in die Knie bis sich, wie bei der regul\u00e4ren Kniebeuge, einen Winken von ca. 90\u00b0 ergibt. Dr\u00fccke dich wieder nach oben und wiederhole die Bewegung. Wichtig ist hier, dass du die Knie nicht ganz ausstreckst.
",
+ "name": "Kniebeuge an Hackenschmidtmaschine",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:42.560Z",
+ "language": 1,
+ "uuid": "634dcf89-c346-4af8-8b09-61f238798877",
+ "exercise_base": 375
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 405,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Mikko Ruohola",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Put barbell on the back of your shoulders. Stand upright, then take the first step forward. Step should bring you forward so that your supporting legs knee can touch the floor. Then stand back up and repeat with the other leg.
\nRemember to keep good posture.
",
+ "name": "Barbell Lunges Standing",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:22.530Z",
+ "language": 2,
+ "uuid": "ae6a6c23-4616-49b7-a152-49d7461c2b7f",
+ "exercise_base": 46
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 407,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BePieToday",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Perform leg squats with barbell behind your legs
",
+ "name": "Barbell Hack Squats",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:19.955Z",
+ "language": 2,
+ "uuid": "1215dad0-b7e0-42c6-80d4-112f69acb68a",
+ "exercise_base": 43
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 408,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tdprice12",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lie on you back with your hips and knees flexed, feet on the ground. From this position, raise your butt off of the ground to a height where your body makes a straight line from your knees to your shoulders. To make the exercise more intense, you can add weight by letting a barbell rest on your hips as you complete the motion, or you can put your feet on a slightly higher surface such as a step or a bench.
",
+ "name": "Glute Bridge",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:38.467Z",
+ "language": 2,
+ "uuid": "97ae7d90-a4b2-472c-bf7b-826df674622c",
+ "exercise_base": 265
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 409,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "spacetowaste",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Plank with stomach towards ceiling
",
+ "name": "Reverse Plank",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:32.076Z",
+ "language": 2,
+ "uuid": "75ec610d-216a-49fe-b395-c5fd8ee14b53",
+ "exercise_base": 500
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 411,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Cerin",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Do a single, double footed jump for each swing of the rope.
\nWork on a smooth, rhythmical movement, bouncing lightly on the balls of your feet.
",
+ "name": "Skipping - Standard",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:02.779Z",
+ "language": 2,
+ "uuid": "2c864448-288d-4e79-9da6-a3c99af3c1fb",
+ "exercise_base": 595
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 415,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "abeworld",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Die \u00dcbung trainiert die R\u00fcckseite der Schulter.
\nDie Ausf\u00fchrung erfolgt mit dem Seil am Kabelzug. Dabei wird kontrolliert auf das Gesicht zugezogen.
",
+ "name": "Face Pulls",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:26.733Z",
+ "language": 1,
+ "uuid": "237c8770-4c1f-433d-b8b4-b1ae5c69bbc5",
+ "exercise_base": 222
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 416,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "krisbbb",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "On your back, legs extended straight up, reach toward your toes with your hands and lift your shoulder blades off the ground and back.
",
+ "name": "Crunches With Legs Up",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:36:53.970Z",
+ "language": 2,
+ "uuid": "6ec0d447-1dfa-40fa-9fad-9a86c222d1a4",
+ "exercise_base": 174
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 417,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "YYCfit / BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Mit dem Bauch auf den Boden legen und den K\u00f6rper mit Unterarmen und Zehen abst\u00fctzen. Beine, R\u00fccken und Kopf sollten eine gerade Linie bilden.
",
+ "name": "Plank",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:42:34.384Z",
+ "language": 1,
+ "uuid": "257cdb33-ba8b-410a-9396-5132b08dc912",
+ "exercise_base": 458
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 421,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "apeschel",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sit on bench while holding weights. Bend forward as far as possible, with arms slightly bent at the elbow. Perform a lateral raise while maintaining the bend in your elbow.
",
+ "name": "Bent-over Lateral Raises",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:34:35.331Z",
+ "language": 2,
+ "uuid": "170cc52f-345f-41b3-bdae-8a5e0c9aa449",
+ "exercise_base": 82
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 422,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "apeschel",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "With a weight in one hand, lie on your side opposite the weight. Keep your knees slightly bent. Hold your elbow against your side, and extend your upper arm straight ahead of you. While continuing to hold your elbow against your side, rotate your upper arm 90 degrees upwards.
\nIt is helpful to place a towel under your armpit to help with the form on this exercise. Placing a support under your head for the duration of the exercise is also a good idea.
",
+ "name": "Side-lying External Rotation",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:00.074Z",
+ "language": 2,
+ "uuid": "9f705970-cba3-4cef-a582-c2cc69ae9b5f",
+ "exercise_base": 578
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 423,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Papazit",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Get your shoes on, go outside and start running at a moderate pace.
",
+ "name": "Jogging",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:22.728Z",
+ "language": 2,
+ "uuid": "7277d3bb-e68b-48fb-829e-37e13268f124",
+ "exercise_base": 319
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 424,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "apeschel",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Pulldowns using close grip v-bar.
",
+ "name": "V-Bar Pulldown",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:29.359Z",
+ "language": 2,
+ "uuid": "36f940ff-6352-4480-b763-1234438f6624",
+ "exercise_base": 695
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 429,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "donaddon",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lying on stomach with head on towel.
\nStretch arms straight out to your sides.
\nSlowly lift your arms, pulling your shoulderblades together, hold for 3 seconds.
\n\u00a0
",
+ "name": "Prone Scapular Retraction - Arms at Side",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:13.994Z",
+ "language": 2,
+ "uuid": "82a0a7e2-2d4d-4336-9412-f9878575f709",
+ "exercise_base": 468
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 544,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Metin",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lie on your back, with your hips and knees bent to 90\u00b0. Raise both arms toward the ceiling. Pull your lower back to the floor to eliminate the gap. Start by pressing one leg out, and tapping the heel to the floor. \"As you extend one leg, exhale as much as you can, keeping your lower back glued to the floor,\" Dunham says. When you can\u2019t exhale any more, pull your knee back to the starting position. Make this more difficult by holding weight in your hands, or by lowering opposite arm and leg.",
+ "name": "Deadbug",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:02.517Z",
+ "language": 2,
+ "uuid": "e3c163b4-205e-457f-8b91-68e5c6d6be96",
+ "exercise_base": 178
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 548,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Whythebigpaws",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Stand with heels,\u00a0shoulders, back of head, and hips touching the wall. Start with biceps straight out and elbows at a 90 degree angle. Straighten the arms while remaining againstthe wall without arching the back off of the wall, mimicking a shoulder press movement.\u00a0
",
+ "name": "Wall Slides",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:35.832Z",
+ "language": 2,
+ "uuid": "e934e2b2-abe7-411d-b753-8ce298391b9e",
+ "exercise_base": 716
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 557,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "magdy",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\n- Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
\n- Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
\n- As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
\n- Return the weight to the ground by bending at the hips and controlling the weight on the way down.
\n
",
+ "name": "Sumo Deadlift",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:24.196Z",
+ "language": 2,
+ "uuid": "73b4ef1a-1a3b-4328-b455-fcd27a100c0a",
+ "exercise_base": 630
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 570,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "sophialj",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Stand with your feet wider than your shoulders, with your toes pointed out at a 45 degree angle and barbell on your shoulder.
\nWhile keeping your back straight, descend slowly by bending at the knees and hips as if you are sitting down (squatting).
\nLower yourself until your quadriceps and hamstrings are parallel to the floor.
\nReturn to the starting position by pressing upwards and extending your legs while maintaining an equal distribution of weight on your forefoot and heel.
",
+ "name": "Sumo Squats",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:20.450Z",
+ "language": 2,
+ "uuid": "f4dd363c-b49c-419a-b8ae-0d8e18728d8e",
+ "exercise_base": 632
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 608,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
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\n\u00a0
\n\u00a0
",
+ "name": "\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:46:36.035Z",
+ "language": 5,
+ "uuid": "993cf4e0-e664-4cc2-aa46-683c6fc7a74f",
+ "exercise_base": 615
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 619,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "cgoob883",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posiziona la barra EZ curl sulle maniglie di riposo davanti alla panca del predicatore. Appoggiati alla panca e afferra la barra EZ curl con i palmi rivolti verso l'alto. Sedersi sulla panca del predicatore in modo che la parte superiore delle braccia poggi sulla parte superiore dell'imbottitura e il petto sia premuto contro l'imbottitura. Abbassa il peso finch\u00e9 i gomiti non sono estesi e le braccia sono dritte. Riporta i pesi al punto di partenza contraendo i bicipiti. Ripetere",
+ "name": "Curl su Panca a 45\u00b0",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:56.763Z",
+ "language": 13,
+ "uuid": "b1133e95-a644-42e4-b109-38bda8bda278",
+ "exercise_base": 465
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 626,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "arson",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The body is then explosively pulled up by the arms in a radial pull-up, with greater speed than a regular\u00a0pull-up. When the bar approaches the upper chest, the wrists are swiftly flexed to bring the forearms above the bar. The body is leaned forward, and the elbows are straightened by activating the triceps. The routine is considered complete when the bar is at the level of the waist and the arms are fully straight.
\nTo dismount, the arms are bent at the elbow, and the body is lowered to the floor, and the exercise can be repeated.
\nAs a relatively advanced exercise, muscle-ups are typically first learned with an assistive kip. The legs swing (kip) up and provide momentum to assist in the explosive upward force needed to ascend above the bar. More advanced athletes can perform a strict variation of the muscle-up which is done slowly, without any kip. This variation begins with a still dead hang and uses isometric muscle contraction to ascend above the bar in a slow, controlled fashion.
",
+ "name": "Muscle up",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:55.340Z",
+ "language": 2,
+ "uuid": "85b2f07b-2ce3-4c85-82ab-474a6e5620b2",
+ "exercise_base": 423
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 631,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "vkylamba",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Scissors is an abdominal exercise that strengthens the transverse abdominals, helping flatten your belly and strengthen your entire core. Scissors is not only a core strength move, but it is also a great stretch for your hamstrings and your lower back. Everyone is looking for new ways to work the core, to\u00a0flatten the belly\u00a0and to improve flexibility. If you learn how to do Scissors you will get everything rolled together in one move.
",
+ "name": "Scissors",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:00.981Z",
+ "language": 2,
+ "uuid": "d89d34e8-2bd6-4d85-acf7-cae5d776c5e9",
+ "exercise_base": 545
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 650,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Vilhelmo",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Start with your feet shoulder width apart and arms slightly behind your back.
\nAs you descend towards the floor, raise your heels off the ground, while keeping your back as vertical\u00a0 as possible.\u00a0
\nUpon attaining the bottom position, touch the hands to the heels.
\nThen stand up ending with the heels on the ground, arms extended in front of the chest then rowing into the start position.
",
+ "name": "Hindu Squats",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:18.385Z",
+ "language": 2,
+ "uuid": "06dee092-b84a-40b4-986f-b0b3e64adc22",
+ "exercise_base": 291
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 670,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "fletchgraham",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Get into pushup position gripping some dumbbells. Perform one pushup, then drive your left elbo up, bringing the dumbell up to your body. Return the dumbell to starting position.\u00a0
\nPerform another pushup and then row with the other arm to complete one rep.
",
+ "name": "Renegade Row",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:06.073Z",
+ "language": 2,
+ "uuid": "f8a14f95-bdf7-433a-a1db-ef26b4ecd2e9",
+ "exercise_base": 490
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 676,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Levante-se em barras paralelas mantenha pressionado por 1 segundo, abaixe lentamente e controle por 4 segundos, depois volte sem descanso
",
+ "name": "Fundos Para Tr\u00edceps",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:01.175Z",
+ "language": 7,
+ "uuid": "4ff3a822-f67d-4f66-adef-ba887179ed73",
+ "exercise_base": 194
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 677,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "GrosseHund",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Nehmen Sie die Hanteln und strecken Sie die Arme zur Seite. Halten Sie sie so lange wie m\u00f6glich.
",
+ "name": "Axe Hold",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2024-01-02T16:33:01.846Z",
+ "language": 1,
+ "uuid": "8e9d8968-323d-468c-9174-8cf11a105fad",
+ "exercise_base": 31
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 679,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "cal.zabel",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Nehmen Sie eine Dielenposition auf dem Boden ein. Sie sollten Ihr K\u00f6rpergewicht auf Zehen und Unterarmen abst\u00fctzen und Ihren Oberk\u00f6rper gerade halten. Ihre Unterarme sollten schulterbreit auseinander liegen. Dies wird Ihre Startposition sein.
\nDr\u00fccken Sie Ihre Handfl\u00e4chen fest in den Boden und strecken Sie sie durch die Ellbogen, um Ihren K\u00f6rper vom Boden abzuheben. Halten Sie Ihren Oberk\u00f6rper steif, w\u00e4hrend Sie die Bewegung ausf\u00fchren.
\nLassen Sie Ihre Unterarme langsam wieder auf den Boden sinken, indem Sie die Ellbogen beugen.
\nWiederholen Sie diesen Vorgang nach Bedarf.
",
+ "name": "Body-Ups",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:34:24.274Z",
+ "language": 1,
+ "uuid": "635b4ee0-7a37-4434-a3e2-de348f4c2976",
+ "exercise_base": 112
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 681,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "http://www.exrx.net/WeightExercises/Brachialis/DBC",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Setz dich auf die Bank. Fassen Sie die Hantel zwischen den Beinen. Legen Sie den Oberarm an den inneren Oberschenkel. Unterarm anheben.
",
+ "name": "Konzentrations-Curls",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:44.413Z",
+ "language": 1,
+ "uuid": "ec0c53a5-15b9-4c2f-ac7c-00888db9f8ee",
+ "exercise_base": 202
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 707,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Blablabla",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Mache einen klassischen Squat an der Wand. Lehne dich mit dem R\u00fccken an die Wand und gleite langsam herunter bis du 90\u00b0 in den Knien hast. Halte die Position 30 Sekunden.
",
+ "name": "Wall Squat",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:48:10.162Z",
+ "language": 1,
+ "uuid": "7f3e45fa-3b17-4cdb-90d5-cb9957212cbf",
+ "exercise_base": 718
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 710,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "http://www.realsimple.com/health/fitness-exercise/",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "(A) Stellen Sie sich auf Ihre H\u00e4nde und Zehen in eine hohe Plankenposition. (B) Verlagern Sie Ihr Gewicht auf Ihre linke Hand, w\u00e4hrend Sie Ihren K\u00f6rper nach rechts drehen. beugen Sie Ihr rechtes Bein hinter sich und strecken Sie Ihren rechten Arm nach oben. Kehre in die Mitte zur\u00fcck und wiederhole dies auf der anderen Seite. Fahren Sie mit abwechselnden Seiten fort. Machen Sie es einfacher: Heben Sie Ihren Arm nicht an, nachdem Sie Ihr Bein hinter sich gebeugt haben. Machen Sie es schwieriger: Halten Sie Arm und Bein f\u00fcr zwei Z\u00e4hlungen gestreckt.
",
+ "name": "Full Sit Outs",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:45.185Z",
+ "language": 1,
+ "uuid": "143cf744-ce94-458c-9c74-1aea6c64cfc7",
+ "exercise_base": 260
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 712,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Mahoney",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "F\u00fchren Sie die Planke mit erhobenen Beinen und F\u00fc\u00dfen auf einem Gymball durch. Sobald Sie sich stabilisiert haben, bewegen Sie langsam einen Fu\u00df seitlich vom Ball weg, lassen Sie ihn den Boden ber\u00fchren und kehren Sie dann in die Ausgangsposition zur\u00fcck. Wechseln Sie mit dem anderen Fu\u00df.
\n\u00a0
\nDies ist eine Core-\u00dcbung.
",
+ "name": "Negativ Plank Mit Abwechselnden Fu\u00df-Kontakt",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:20.921Z",
+ "language": 1,
+ "uuid": "c0b71d46-e5ad-47c0-9c60-a0abbd633692",
+ "exercise_base": 312
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 713,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "spacetowaste",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Umgekehrte Plank mit Bauch nach oben.
",
+ "name": "Reverse Plank",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:32.153Z",
+ "language": 1,
+ "uuid": "24e5637e-60eb-41f5-b964-31e2af990bfc",
+ "exercise_base": 500
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 714,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "MaddieBeasley",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "St\u00fctze dich mit dem Unterarmen ab und h\u00e4nge im Ger\u00e4t. Ziehe die Knie Richtung Brust und lasse sie wieder kontrolliert zum Boden zur\u00fcck.
",
+ "name": "Beinheben am Roman Chair",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:15.163Z",
+ "language": 1,
+ "uuid": "68f96d3e-9172-468c-9018-06f71a97faff",
+ "exercise_base": 505
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 715,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "http://www.bodybuilding.com/",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Legen Sie sich auf die Seite und st\u00fctzen Sie Ihren K\u00f6rper zwischen Unterarm und Knie bis zu den F\u00fc\u00dfen.
",
+ "name": "Side Plank",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:13.870Z",
+ "language": 1,
+ "uuid": "2c6cd166-40e1-4b68-96b7-c30b31e28b99",
+ "exercise_base": 580
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 717,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "dookie1481",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Beginnen Sie auf dem R\u00fccken und stellen Sie sich mit einer Hantel in der Hand auf. Wechseln Sie die H\u00e4nde zwischen den Wiederholungen.
",
+ "name": "Turkish Get-Up",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:26.320Z",
+ "language": 1,
+ "uuid": "1546af08-017c-4de5-b13f-cb3a1999733d",
+ "exercise_base": 675
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 718,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "nate303303",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "-St\u00fctzen Sie Ihr Gewicht auf Ihren Handfl\u00e4chen und Ihren F\u00fc\u00dfen, nicht anders als in der normalen Liegest\u00fctzposition
\n\u00a0
\n- Bewegen Sie sich, indem Sie mit der R-Handfl\u00e4che und dem L-Fu\u00df, dann mit der L-Handfl\u00e4che und dem R-Fu\u00df treten. Gehen Sie im Grunde wie ein trampelnder B\u00e4r.
\n\u00a0
\n-Bewegen Sie sich so schnell wie m\u00f6glich. Messen Sie Ihre Wiederholungen / S\u00e4tze entweder in der Entfernung (d. H. 40 Meter) oder in der Zeit (d. H. 45 Sekunden).
\n\u00a0
\n-Arbeitet an Pecs, Deltamuskeln, Trizeps, Trapezius, Lats, Abs und Lendenwirbels\u00e4ule, H\u00fcftbeugern, Quads, Ges\u00e4\u00dfmuskeln und Waden
",
+ "name": "Bear Walk",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:27.391Z",
+ "language": 1,
+ "uuid": "e4b3da5b-1803-42af-a50e-ffbac3853cd0",
+ "exercise_base": 57
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 719,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "er0355",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Spring, leg dich auf deine Brust, mach einen Liegest\u00fctz und spring, wiederhole
",
+ "name": "Burpees",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:58.567Z",
+ "language": 1,
+ "uuid": "5bae16b0-cefb-4fc7-be2b-e31794335c42",
+ "exercise_base": 132
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 720,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Nehmen Sie zwei Hanteln und setzen Sie sich auf eine Negativ Bank, die F\u00fc\u00dfe stehen fest auf dem Boden, der Kopf ruht auf der Bank. Halten Sie die Gewichte neben die Brust auf H\u00f6he Ihrer Brustwarzen und dr\u00fccken Sie sie nach oben, bis die Arme gestreckt sind. Lassen Sie das Gewicht langsam und kontrolliert runter.
",
+ "name": "Negativ Bankdr\u00fccken KH",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:33.269Z",
+ "language": 1,
+ "uuid": "341c73d5-2e9a-4f13-89c9-c984c86cc088",
+ "exercise_base": 186
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 721,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "aszc",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Richten Sie Ihre Schultern, Ellbogen und H\u00e4nde mit ca. 30 cm angehobenen F\u00fc\u00dfen auf einer Plattform aus und f\u00fchren Sie dann regelm\u00e4\u00dfige Liegest\u00fctze durch. Dies betont die Claviculafasern des Pectoralis major.
",
+ "name": "Negativ Pushups",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:38.563Z",
+ "language": 1,
+ "uuid": "e386cd27-aef6-4565-88ad-639b0ea04e3a",
+ "exercise_base": 188
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 722,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Die \u00dcbung ist die gleiche wie bei einer normalen Bank:
\n\u00a0
\nNehmen Sie zwei Hanteln und legen Sie sich auf eine Bank. Stellen Sie sicher, dass die F\u00fc\u00dfe fest auf dem Boden stehen und Ihr R\u00fccken nicht gew\u00f6lbt ist, sondern guten Kontakt mit der Bank hat. Die Arme sind etwa schulterbreit vor dir ausgestreckt. Beugen Sie nun die Arme etwas und lassen Sie sie mit einer Halbkreisbewegung zur Seite runter. Ohne den Winkel des Ellbogens zu ver\u00e4ndern, bringen Sie sie in einer flie\u00dfenden Bewegung wieder nach oben.
",
+ "name": "Negativ Fliegende Mit KH",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:43.009Z",
+ "language": 1,
+ "uuid": "85ee5927-c441-4726-8cff-b0bbe33faf55",
+ "exercise_base": 239
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 724,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "cal.zabel",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Nehmen Sie die Liegest\u00fctze-Position ein, wobei die H\u00e4nde etwas breiter als die Schulterbreite sind.
\n\u00a0
\nDas K\u00f6rpergewicht so weit wie m\u00f6glich zur Seite verlagern, damit sich der Ellbogen auf dieser Seite beugen kann.
\n\u00a0
\nKehren Sie die Bewegung um und bewegen Sie sich vollst\u00e4ndig auf die andere Seite.
\n\u00a0
\nKehren Sie in die Ausgangsposition zur\u00fcck und wiederholen Sie den Vorgang f\u00fcr die gew\u00fcnschte Anzahl von Wiederholungen.
",
+ "name": "Isometric Wipers",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:09.648Z",
+ "language": 1,
+ "uuid": "666d1c77-d74b-411c-be3e-1e60a02c548d",
+ "exercise_base": 314
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 725,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Mens Fitness",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Senken Sie den Riegel auf Ihre Brust und halten Sie dort 2 Sekunden lang inne (ruhen Sie sich jedoch nicht aus). Dr\u00fccken Sie wieder hoch. Verwenden Sie das gleiche Gewicht wie beim Bankdr\u00fccken, aber f\u00fchren Sie nur einzelne Wiederholungen durch. Insgesamt die Anzahl der Wiederholungen, die Sie in einem Satz Bankdr\u00fccken gemacht haben (wenn Sie 3 S\u00e4tze mit 8 Wiederholungen gemacht haben, machen Sie 8 Einzelpausen-Bankwiederholungen.
",
+ "name": "Pause Bench",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:56.705Z",
+ "language": 1,
+ "uuid": "5009eedc-554f-43ef-852e-77ba45a7297c",
+ "exercise_base": 445
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 729,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "bobbyprince89",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Vorbereitung
\n\u00a0
\nStellen Sie sich auf eine Hantelscheibe, eine Sto\u00dfstangenplatte oder eine flache, erh\u00f6hte Plattform mit einer geladenen Stange \u00fcber den F\u00fc\u00dfen. Hocken Sie sich hin und fassen Sie die Stange mit schulterbreitem oder etwas breiterem \u00dcberhand- oder Mischgriff.
\n\u00a0
\nAusf\u00fchrung
\n\u00a0
\nHeben Sie die Stange an, indem Sie die H\u00fcften und Knie ganz ausstrecken. Ziehen Sie die Schultern oben am Lift zur\u00fcck, wenn sie abgerundet sind. Bringen Sie die Gewichte wieder auf den Boden, indem Sie die H\u00fcften nach hinten beugen, w\u00e4hrend Sie die Knie nach vorne beugen. Halten Sie dabei den R\u00fccken gerade und die Knie in dieselbe Richtung wie die F\u00fc\u00dfe. Wiederholen.
\n\u00a0
\nBemerkungen
\n\u00a0
\nHalten Sie beim Heben die H\u00fcften niedrig, die Schultern hoch, die Arme und den R\u00fccken gerade. Die Knie sollten w\u00e4hrend der gesamten Bewegung in dieselbe Richtung zeigen wie die F\u00fc\u00dfe. Halten Sie die Stange dicht am K\u00f6rper, um die mechanische Hebelwirkung zu verbessern. Griffkraft und Kraftausdauer schr\u00e4nken h\u00e4ufig die F\u00e4higkeit ein, bei starken Widerst\u00e4nden mehrere Wiederholungen durchzuf\u00fchren. Gymnastikkreide, Handgelenkb\u00e4nder, Griffarbeit und gemischter Griff k\u00f6nnen verwendet werden, um den Griff zu verbessern. Gemischter Griff bedeutet, dass eine Hand mit \u00dcberhandgriff und die andere Hand mit Unterhandgriff gehalten wird. Mit dem Hebelhantelheber kann die Hantel vom Boden gehoben werden, um das Be- und Entladen von Hantelscheiben zu erleichtern.
\n\u00a0
\nUnterer R\u00fccken
\n\u00a0
",
+ "name": "Defizit Kreuzheben",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:03.828Z",
+ "language": 1,
+ "uuid": "9f73c55c-c362-4275-a7c6-5d57fb75e2cb",
+ "exercise_base": 189
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 730,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "cal.zabel",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lehnen Sie sich mit einem neutralen Griff in eine Schr\u00e4gbank.
\nNehmen Sie eine Hantel mit neutralem Griff in jede Hand und beginnen Sie mit geraden Armen. Dies wird Ihre Startposition sein.
\nZiehen Sie die Schulterbl\u00e4tter zur\u00fcck und beugen Sie die Ellbogen, um die Hanteln zu Ihnen zu rudern.
\nHalten Sie am oberen Rand der Bewegung an und kehren Sie dann in die Ausgangsposition zur\u00fcck.
",
+ "name": "Rudern KH Auf Schr\u00e4gbank",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:40.341Z",
+ "language": 1,
+ "uuid": "3bb09a29-00ef-4cbf-98a6-77aab3bebf0d",
+ "exercise_base": 310
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 731,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Nallitnas",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "R\u00fccken\u00fcbung mit einer Langhantel mit einer Ausgangsposition, die mit der R\u00fcckenparallele zum Boden gebeugt ist. Die Langhantel liegt auf Brusth\u00f6he auf dem Boden. F\u00fcr die Bewegung die Langhantel am schulterbreiten Griff ergreifen und in Richtung Brust ziehen, ohne die gebeugte Position zu verlieren und ohne etwas anderes als Ihre Arme zu bewegen
",
+ "name": "Pendelay Rows",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:55.818Z",
+ "language": 1,
+ "uuid": "196f9a72-7518-45c4-a4f2-d3ba3e0d3b3e",
+ "exercise_base": 448
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 734,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tuckerm",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Verwenden Sie den Aufsatz f\u00fcr die gerade Stange. Fassen Sie die beiden Enden der Stange mit den Handfl\u00e4chen nach unten und den Armen gerade vor Ihnen. Ziehen Sie Ihre H\u00e4nde nach unten in Richtung Ihrer H\u00fcften, w\u00e4hrend Sie Ihre Arme gerade halten, und heben Sie sie dann wieder in die Ausgangsposition.
",
+ "name": "Lat-Ziehen Mit Gesteckten Armen Mit (Stange)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:18.969Z",
+ "language": 1,
+ "uuid": "5992e5f2-f2d6-4d9f-aea8-e924f4b4cf57",
+ "exercise_base": 628
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 735,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "baldurmen",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Legen Sie sich flach auf den Bauch und strecken Sie die Arme vor sich auf den Boden, w\u00e4hrend Ihre Beine flach liegen. Heben Sie beide Arme und Beine gleichzeitig an, als ob Sie fliegen w\u00fcrden, und ziehen Sie den unteren R\u00fccken zusammen. Stellen Sie sicher, dass Sie atmen und halten Sie die Bewegung, abh\u00e4ngig von Ihrer Fitness, mindestens zwei bis f\u00fcnf Sekunden pro Wiederholung.
",
+ "name": "Superman",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:24.338Z",
+ "language": 1,
+ "uuid": "bd58585e-4bf4-46cc-ba38-717a7857e21c",
+ "exercise_base": 636
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 744,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Nash",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Handstand gegen eine Wand zur Unterst\u00fctzung (Brust zugewandte Wand).
",
+ "name": "Handstand Gegen Die Wand",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:26.618Z",
+ "language": 1,
+ "uuid": "32a3096a-4ce7-4264-8784-46856210c61b",
+ "exercise_base": 711
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 745,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "nate303303",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Legen Sie die Fu\u00dfballen auf eine Beinpresse. Verwenden Sie Ihre Waden, um das Gewicht zu dr\u00fccken, indem Sie Ihre F\u00fc\u00dfe / Zehen in eine spitze Position beugen und in eine entspannte Position zur\u00fccklassen.
\n\u00a0
\nDiese \u00dcbung baut Masse und Kraft in den Gastrocnemius- und Soleus-Muskeln auf, wenn nicht sogar besser als jede Waden\u00fcbung.
",
+ "name": "Wadendr\u00fccken an Beinpresse",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:45.300Z",
+ "language": 1,
+ "uuid": "84afd45e-235a-41c3-8711-ea9f6d08eeb6",
+ "exercise_base": 146
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 747,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "oliser67",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Wie normale Klimmz\u00fcge, aber im Untergriff.
",
+ "name": "Chin-ups",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:47.433Z",
+ "language": 1,
+ "uuid": "9e71d2a3-9021-4270-a7b9-0d8bd28e7394",
+ "exercise_base": 154
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 753,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "bizyguy",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "H\u00e4nge dich an eine Klimmzugstange und hebe die Beine gerade an bis du einen 90\u00b0 Winkel zwischen Beine und Oberk\u00f6rper hast (L-Form). Halte die Position.
",
+ "name": "L Sit",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:55.451Z",
+ "language": 1,
+ "uuid": "6ae461d7-daea-4ac7-999b-826fe28263b0",
+ "exercise_base": 382
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 758,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "burenl",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sitting on a bench, grab a barbell with your palms facing up and your hands shoulder-width apart. Rest your forearms on your thighs and allow your wrists to hang over your knees. Perform the movement by curling your palms and wrists towards your face.
\nPause for a moment in the top position, then slowly return the barbell to the starting position.
\n\u00a0
",
+ "name": "Barbell Wrist Curl",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:43.743Z",
+ "language": 2,
+ "uuid": "0fe97ed6-7d37-444c-90b6-f855cea68a6f",
+ "exercise_base": 51
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 759,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "burenl",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sitting on a bench, grab a barbell with your palms facing down and your hands shoulder-width apart. Rest your forearms on your thighs and allow your wrists to hang over your knees.
\nCurl your knuckles towards your face, lifting the barbell. Pause for a moment in the top position, then slowly return the barbell to the starting position.
",
+ "name": "Barbell Reverse Wrist Curl",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:27.083Z",
+ "language": 2,
+ "uuid": "95b25f5e-4a01-48f1-a3df-2b7fe8fd624d",
+ "exercise_base": 48
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 760,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "minifigmaster125",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ein Bein nach hinten auf einem Stuhl oder Bank ablegen, mit dem anderen Bein eine Kniebeuge machen. Gewicht optional mit Langhantel auf R\u00fccken, Kurzhantel in den Armen oder Kugelhantel in Brusth\u00f6he.
",
+ "name": "Einbeinige Kniebeuge",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:20.469Z",
+ "language": 1,
+ "uuid": "deb2622d-5864-4ce4-b763-0e2851f439a2",
+ "exercise_base": 456
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 762,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "sophialj",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Variante der Kniebeuge: breiter Stand, F\u00fc\u00dfe leicht nach au\u00dfen
\n\u00a0
\nOptional mit Langhantel oder Kettlebell (Kugelhantel) vor der Brust
",
+ "name": "Sumo Kniebeuge",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:20.127Z",
+ "language": 1,
+ "uuid": "b399006c-bb45-451e-908e-1b279b2a42a6",
+ "exercise_base": 632
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 763,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Konsumopfer",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ball zwischen die H\u00e4nde klemmen oder Handtuch auseinanderziehen und dann im Stand nach oben mit ausgestreckten Armen \u00fcber den Kopf ziehen, dabei je Wiederholung abwechselnd ein Bein heben. Die Beine k\u00f6nnen mit einem Widerstandsband verbunden sein.
",
+ "name": "R\u00fcckenstrecker im Stehen",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:09.311Z",
+ "language": 1,
+ "uuid": "ceaff086-55a9-439f-89f6-7aef8b54c637",
+ "exercise_base": 516
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 764,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Konsumopfer",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Beine in die TRX-Schlingen oder auf einem gro\u00dfen Ball auflegen und mit den H\u00e4nden unter den Schultern in eine St\u00fctzposition (Plank) kommen. Dann die Beine anziehen.
",
+ "name": "Crunch am TRX Oder Auf Ball",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:52.483Z",
+ "language": 1,
+ "uuid": "41ee5cf8-9dae-4871-96e4-9dc01117ab77",
+ "exercise_base": 165
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 765,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tdprice12",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition: Auf den R\u00fccken legen. Gro\u00dfer Gymnastikball unter die Beine legen und schr\u00e4g in der Br\u00fccke mit angespanntem K\u00f6rper bleiben.
\nAnschlie\u00dfend die Beine bis 90 Grad anwinkeln und wieder absetzten in Ausgangsposition zur\u00fcck.
",
+ "name": "Br\u00fccke Auf Dem Ball",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:37.878Z",
+ "language": 1,
+ "uuid": "04bb8808-dab8-46a4-8e92-c92c7687ee76",
+ "exercise_base": 265
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 768,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Stand holding dumbbells at shoulder width apart. Face forearm upward and keep upper arm still while raising each dumbbell up to your shoulder.",
+ "name": "Standing Bicep Curl",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:18.117Z",
+ "language": 2,
+ "uuid": "6163bf70-c825-49f4-8edb-69c2ee45f42e",
+ "exercise_base": 621
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 771,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The reverse-grip barbell curl is a variation on the biceps curl where the palms face downward. The switch from an underhand to an overhand grip brings the forearm and brachialis muscles more into the exercise.",
+ "name": "Reverse Curl",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:01.324Z",
+ "language": 2,
+ "uuid": "bdcae845-6726-457f-8e04-203754a78e1c",
+ "exercise_base": 495
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 781,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "A dip is an upper-body strength exercise. Narrow, shoulder-width dips primarily train the triceps, with major synergists being the anterior deltoid, the pectoralis muscles (sternal, clavicular, and minor), and the rhomboid muscles of the back (in that order).[1] Wide arm training places additional emphasis on the pectoral muscles, similar in respect to the way a wide grip bench press would focus more on the pectorals and less on the triceps.",
+ "name": "Dips",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:54.995Z",
+ "language": 2,
+ "uuid": "7191e015-0c60-4376-9be0-733b9754b7f8",
+ "exercise_base": 194
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 788,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The leg press is a weight training exercise in which the individual pushes a weight or resistance away from them using their legs.",
+ "name": "Leg Press",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:49.297Z",
+ "language": 2,
+ "uuid": "6c8e863c-f6c2-4ad0-a0e9-5e6d9e6a928b",
+ "exercise_base": 371
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 791,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The leg raise is a strength training exercise which targets the iliopsoas (the anterior hip flexors). Because the abdominal muscles are used isometrically to stabilize the body during the motion, leg raises are also often used to strengthen the rectus abdominis muscle and the internal and external oblique muscles.",
+ "name": "Leg Raise",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:34.641Z",
+ "language": 2,
+ "uuid": "d543595d-bbad-40b8-a9a4-e67cbdb76490",
+ "exercise_base": 376
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 792,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The leg curl, also known as the hamstring curl, is an isolation exercise that targets the hamstring muscles. The exercise involves flexing the lower leg against resistance towards the buttocks. Other exercises that can be used to strengthen the hamstrings are the glute-ham raise and the deadlift.",
+ "name": "Leg Curl",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:10.589Z",
+ "language": 2,
+ "uuid": "43f534f6-fca3-4ad0-beda-0c68a0a5f0f8",
+ "exercise_base": 364
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 795,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The burpee, or squat thrust, is a full body exercise used in strength training and as an aerobic exercise. The basic movement is performed in four steps and known as a four-count burpee: Begin in a standing position. Move into a squat position with your hands on the ground. (count 1) Kick your feet back into a plank position, while keeping your arms extended. (count 2) Immediately return your feet into squat position. (count 3) Stand up from the squat position (count 4)",
+ "name": "Squat Thrust",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:24.922Z",
+ "language": 2,
+ "uuid": "85e6baf6-f8a3-48ea-9365-ef2bf5b3c6d1",
+ "exercise_base": 616
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 799,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Torsten Linnecke",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Diese \u00dcbung kann wahlweise im parallelen oder versetzten Stand durchgef\u00fchrt werden.
\nGreife das Ende einer Langhantel, w\u00e4hrend das andere Ende fixiert am Boden ist und versuche das Gewicht von dir wegzudr\u00fccken ohne dabei die Langhantel Richtung K\u00f6rpermittelpunkt zu bewegen. Der ganze K\u00f6rper bleibt w\u00e4hrend der \u00dcbungsausf\u00fchrung gerade und angespannt.
",
+ "name": "Landmine-Press, Einarmig",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:21.482Z",
+ "language": 1,
+ "uuid": "37a10f8f-d77a-442f-b4d1-31bc891fcffc",
+ "exercise_base": 346
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 801,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "In strength training, rowing (or a row, usually preceded by a qualifying adjective \u2014 for instance a seated row) is an exercise where the purpose is to strengthen the muscles that draw the rower's arms toward the body (latissimus dorsi) as well as those that retract the scapulae (trapezius and rhomboids) and those that support the spine (erector spinae). When done on a rowing machine, rowing also exercises muscles that extend and support the legs (quadriceps and thigh muscles). In all cases, the abdominal and lower back muscles must be used in order to support the body and prevent back injury.",
+ "name": "Row",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:08.743Z",
+ "language": 2,
+ "uuid": "7b4243cd-6da8-4e68-a972-6e1650f6e790",
+ "exercise_base": 508
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 803,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The chin-up (also known as a chin or chinup) is a strength training exercise. People frequently do this exercise with the intention of strengthening muscles such as the latissimus dorsi and biceps, which extend the shoulder and flex the elbow, respectively. In this maneuver, the palms are faced towards the body. It is a form of pull-up in which the range of motion is established in relation to a person's chin.",
+ "name": "Chin Up",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:02.775Z",
+ "language": 2,
+ "uuid": "0849d95d-e83b-44bd-ae95-1fcb89fa5a04",
+ "exercise_base": 152
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 804,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The leg extension is a resistance weight training exercise that targets the quadriceps muscle in the legs. The exercise is done using a machine called the Leg Extension Machine. There are various manufacturers of these machines and each one is slightly different. Most gym and weight rooms will have the machine in their facility. The leg extension is an isolated exercise targeting one specific muscle group, the quadriceps. It should not be considered as a total leg workout, such as the squat or deadlift. The exercise consists of bending the leg at the knee and extending the legs, then lowering them back to the original position.",
+ "name": "Leg Extension",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:46.269Z",
+ "language": 2,
+ "uuid": "57e739b5-e931-405f-a548-d419a70ea602",
+ "exercise_base": 369
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 805,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The shoulder shrug (usually called simply the shrug) is an exercise in weight training used to develop the upper trapezius muscle. The lifter stands erect, hands about shoulder width apart, and raises the shoulders as high as possible, and then lowers them, while not bending the elbows, or moving the body at all. The lifter may not have as large a range of motion as in a normal shrug done for active flexibility. It is usually considered good form if the slope of the shoulders is horizontal in the elevated position.",
+ "name": "Shoulder Shrug",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:06.261Z",
+ "language": 2,
+ "uuid": "4f7900d8-3cd8-41ae-8eec-a3e540c5b3ea",
+ "exercise_base": 570
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 806,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Cycling, also called bicycling or biking, is the use of bicycles for transport, recreation, exercise or sport. People engaged in cycling are referred to as cyclists, bicyclists, or bikers. Apart from two-wheeled bicycles, cycling also includes the riding of unicycles, tricycles, quadracycles, recumbent and similar human-powered vehicles.",
+ "name": "Cycling",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:01.797Z",
+ "language": 2,
+ "uuid": "035d5dfc-1a1b-480b-bc9b-b6f634f19aee",
+ "exercise_base": 177
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 807,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The handstand push-up (press-up) - also called the vertical push-up (press-up) or the inverted push-up (press-up) also called commandos- is a type of push-up exercise where the body is positioned in a handstand. For a true handstand, the exercise is performed free-standing, held in the air. To prepare the strength until one has built adequate balance, the feet are often placed against a wall, held by a partner, or secured in some other way from falling. Handstand pushups require significant strength, as well as balance and control if performed free-standing.",
+ "name": "Handstand Pushup",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:35.118Z",
+ "language": 2,
+ "uuid": "f568e69c-5fe8-4288-a0c3-926087b8c4e3",
+ "exercise_base": 282
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 810,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "student1234",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "A jumping jack or star jump, also called side-straddle hop in the US military, is a physical jumping exercise performed by jumping to a position with the legs spread wide and the hands going overhead, sometimes in a clap, and then returning to a position with the feet together and the arms at the sides
",
+ "name": "Jumping Jacks",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:16.133Z",
+ "language": 2,
+ "uuid": "75ab9694-63f2-4794-ae2f-e93abb2255b8",
+ "exercise_base": 320
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 815,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\nBewegungablauf ist wie bei normalen Langhantel Curls f\u00fcr den Bizeps, nur die Handstellung ist reverse, also die Handfl\u00e4chen zeigen nach hinten.
\n\nHalte die Hantel mit etwa schulterbreitem Griff, die Arme sind ausgestreckt. Beuge die Arme und brige die Hantel mit einer schnellen Bewegung nach oben. Ohne Pause wird das Gewicht nun kontrolliert nach unten gebracht. Beachte, dass die Bewegung nach oben schneller ist als nach unten.
\nW\u00e4hrend des Bewegungablaufs sollte der K\u00f6rper nicht mitschwingen. Die Ellenbogen bleiben dabei immer an der Stelle.
\n\n\u00a0
\n",
+ "name": "Reverse Curls",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:01.502Z",
+ "language": 1,
+ "uuid": "7662a76a-3ea7-4b63-86d9-c0702b554090",
+ "exercise_base": 495
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 854,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Bret Contreras",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The bar should go directly on your upper thigh, directly below your crotch. Your feet should be directly under your knees. Push your hips up so that you form a straight line from your knees to your shoulders. Use a pad for comfort.
",
+ "name": "Hip Thrust",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:36.941Z",
+ "language": 2,
+ "uuid": "37097633-de80-4271-9b7c-291f359e0ef4",
+ "exercise_base": 294
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 896,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Normal Push-ups on Dumbbells, this brings a further range of movement
",
+ "name": "Dumbbell Push-Up",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:20.448Z",
+ "language": 2,
+ "uuid": "ae308b2f-ceb2-4517-93b8-3b90f37fad47",
+ "exercise_base": 801
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1044,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
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- With your right hand, grab the left pulley, and with your left hand, grab the right pulley, crossing them in front of you. This is where you\u2019ll begin your journey.
- Start the movement by moving your arms back and forth while keeping your arms straight.
- Pause at the finish of the move for a brief moment before returning the handles to their starting positions.
",
+ "name": "Cable Rear Delt Fly",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:06.182Z",
+ "language": 2,
+ "uuid": "e99166c7-caf9-44fc-a8b0-9249a2ebb6b5",
+ "exercise_base": 822
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1079,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "cshep442",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The plate front raise is a variation of the dumbbell front raise where the lifter holds a weight plate between two hands, rather than using a dumbbell, barbell, or other weight. It can provide variety in a shoulder-focused muscle-building workout, or as part of an upper body or full-body circuit.\n- While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position.
- Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second. As you inhale, slowly lower the plate back down to the starting position.
- Repeat for the recommended amount of repetitions.
",
+ "name": "Front Plate Raise",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:40.697Z",
+ "language": 2,
+ "uuid": "b23175a3-a587-4ce5-a403-c989ebbce609",
+ "exercise_base": 827
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1080,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "cshep442",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The incline dumbbell reverse fly is an upper-body exercise targeting the posterior or rear deltoids, as well as the postural muscles of the upper back. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 10-15 reps per set or more.",
+ "name": "Incline Bench Reverse Fly",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:06.387Z",
+ "language": 2,
+ "uuid": "ee2199f8-f649-4147-8a27-d2fd45497a10",
+ "exercise_base": 828
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1081,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "cshep442",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Seated on a bench with the dumbbells on the floor bend over at 45 Degrees and then slowly raise each dumbbell to shoulder height and hold for a couple seconds before lowering to the starting position.
",
+ "name": "Rear Delt Raise",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:38.598Z",
+ "language": 2,
+ "uuid": "9cfdd32d-af63-40a5-b475-dcaa3baa3171",
+ "exercise_base": 829
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1101,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "enros7500",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Control the descent, go down in 2 seconds and go up as explosively as you can.\nIt is very important that you do hip mobility before you start training, to improve depth.\nForget about the weight, go down as far as you can, without lifting your heels off the ground and go up.\nA good technique will generate more hypertrophy than a lot of weight without a correct ROM.",
+ "name": "Barbell Squat",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:06.607Z",
+ "language": 2,
+ "uuid": "257fdd82-bd43-4a29-81e8-c1d6ec62987d",
+ "exercise_base": 849
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1103,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "enros7500",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Controla la bajada, baja en 2 segundos y sube lo m\u00e1s explosivo que puedas.\nEs muy importante que hagas movilidad de cadera antes de empezar a entrenar, para mejorar la profundidad.\nOlvidate del peso, baja todo lo que puedas, sin levantar los talones del suelo y sube par arriba.\nUna buena t\u00e9cnica va a generarte m\u00e1s hipertrofia que mucho peso sin un ROM correcto.",
+ "name": "Squat con barra",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:08.917Z",
+ "language": 4,
+ "uuid": "7fbcb14c-9425-4308-a2e6-66feecfeadaa",
+ "exercise_base": 849
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1105,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "enros7500",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Is an isolation exercise focused on the quadriceps, which are made up of four specific muscles on the front of your thigh\u2014the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.",
+ "name": "Leg Extension",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:48:12.641Z",
+ "language": 2,
+ "uuid": "d23fbe5a-3f5e-48c1-b65c-e4907dc0f105",
+ "exercise_base": 851
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1106,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "enros7500",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Es un ejercicio de aislamiento centrado en los cu\u00e1driceps, que est\u00e1n formados por cuatro m\u00fasculos espec\u00edficos de la parte anterior del muslo: el recto femoral, el vasto lateral, el vasto medio y el vasto intermedio.",
+ "name": "Extensi\u00f3n de cu\u00e1driceps",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:48:12.283Z",
+ "language": 4,
+ "uuid": "3f17e3e8-c2d4-4227-aa10-a56e4dd285bf",
+ "exercise_base": 851
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1156,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "enros7500",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips. If you have a padded bar, or anything you can slip in between the bar and your body, it will go a long way to making the exercise more comfortable.",
+ "name": "Barbell Hip Thrust",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:22.455Z",
+ "language": 2,
+ "uuid": "ce0f992e-f639-4489-ba51-80ee27720134",
+ "exercise_base": 901
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1157,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "enros7500",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips. If you have a padded bar, or anything you can slip in between the bar and your body, it will go a long way to making the exercise more comfortable.",
+ "name": "Barbell Hip Thrust",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:09.526Z",
+ "language": 2,
+ "uuid": "1af6b273-eb97-4712-a0c6-fe9a1dfe97f4",
+ "exercise_base": 902
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1161,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "enros7500",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips. If you have a padded bar, or anything you can slip in between the bar and your body, it will go a long way to making the exercise more comfortable.",
+ "name": "Barbell Hip Thrust",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:39.812Z",
+ "language": 2,
+ "uuid": "b43149e8-e4fb-4657-893f-2fc0b79baa3d",
+ "exercise_base": 906
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1162,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Bret Contreras",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Si\u00e9ntate en el suelo con un banco detr\u00e1s de ti, dobla las rodillas para que tus pies est\u00e9n plantados en el suelo y sujeta una barra que descanse debajo de tus caderas. Si tienes una barra acolchada o algo que puedas colocar entre la barra y tu cuerpo, te resultar\u00e1 m\u00e1s c\u00f3modo.",
+ "name": "Barbell Hip Thrust",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:35.333Z",
+ "language": 4,
+ "uuid": "952d450f-e7cc-4f09-ada0-ddea1a47b492",
+ "exercise_base": 294
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1163,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "karly",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Handstands Push Up which demand high level of skill",
+ "name": "Handstand Push Up",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:16.276Z",
+ "language": 2,
+ "uuid": "58107eea-4dcf-42e6-90a8-c8d11735f155",
+ "exercise_base": 907
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1164,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "sistab2",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Distensione Panca Piana con BilanciereDistensione Panca Piana con Bilanciere",
+ "name": "Distensione Panca Piana con Bilanciere",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:15.443Z",
+ "language": 13,
+ "uuid": "92fd2bf0-9cf8-40fc-8a69-e5e16136327d",
+ "exercise_base": 73
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1165,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Impugnando un bilanciere con presa in pronazione (palmi rivolti verso il basso), piegare leggermente le ginocchia e portare il busto in avanti, piegando in vita, mantenendo la schiena dritta fino a portarla quasi parallela al pavimento. Suggerimento: assicurati di tenere la testa alta. Il bilanciere dovrebbe pendere direttamente davanti a te mentre le tue braccia pendono perpendicolarmente al pavimento e al busto. Questa \u00e8 la tua posizione di partenza. Ora, mantenendo fermo il busto, espira e solleva il bilanciere verso di te. Tieni i gomiti vicini al corpo e usa solo gli avambracci per sostenere il peso. Nella posizione contratta in alto, contrai i muscoli della schiena e mantieni la posizione per una breve pausa. Quindi inspira e abbassa lentamente il bilanciere nella posizione iniziale. Ripeti per la quantit\u00e0 consigliata di ripetizioni.",
+ "name": "Rematore presa neutra con bilanciere",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:34:15.565Z",
+ "language": 13,
+ "uuid": "d7f5ecab-7735-4968-813c-e277fda1a0ff",
+ "exercise_base": 83
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1166,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "StaccoStacco\nStacco",
+ "name": "Stacco",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:21.139Z",
+ "language": 13,
+ "uuid": "7c088d54-6732-4d5e-aae8-9be8d4a1f111",
+ "exercise_base": 184
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1167,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "drthurlow",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lat Machine dietro Lat Machine dietro ",
+ "name": "Lat Machine dietro",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:44.917Z",
+ "language": 13,
+ "uuid": "96ee7b59-8615-41cf-bebb-33044513d36b",
+ "exercise_base": 354
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1168,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "enros7500",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Controlla la discesa, scendi in 2 secondi e risali nel modo pi\u00f9 esplosivo possibile. \u00c8 molto importante eseguire la mobilit\u00e0 dell'anca prima di iniziare l'allenamento, per migliorare la profondit\u00e0. Dimentica il peso, scendi pi\u00f9 che puoi, senza sollevare i talloni da terra e sali. Una buona tecnica generer\u00e0 pi\u00f9 ipertrofia di molto peso senza un corretto ROM.",
+ "name": "Squat con bilanciere",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:11.381Z",
+ "language": 13,
+ "uuid": "bf837018-4b7d-4840-b8ee-d3b63017b7bc",
+ "exercise_base": 849
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1169,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Scrollate con bilanciereScrollate con bilanciere",
+ "name": "Scrollate con bilanciere",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:58.151Z",
+ "language": 13,
+ "uuid": "56c2ee07-16ca-4689-8397-05f4eec2db69",
+ "exercise_base": 571
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1170,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Curl con bilanciereCurl con bilanciere",
+ "name": "Curl con bilanciere",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:34:47.859Z",
+ "language": 13,
+ "uuid": "b7e14e98-02ec-466c-b620-7564d49f39c2",
+ "exercise_base": 91
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1171,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Curl inversi con bilanciereCurl inversi con bilanciere",
+ "name": "Curl inversi con bilanciere",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:01.142Z",
+ "language": 13,
+ "uuid": "7dc81115-78d5-4649-8633-71047ebd7c99",
+ "exercise_base": 495
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1172,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Hummer curl con manubriHummer curl con manubri",
+ "name": "Hummer curl con manubri",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:27.463Z",
+ "language": 13,
+ "uuid": "83c5e725-6f66-434e-adb6-bd1d23857b98",
+ "exercise_base": 272
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1174,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "kwrindy",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Distensione Panca Inclinata con BilanciereDistensione Panca Inclinata con Bilanciere",
+ "name": "Distensione Panca Inclinata Bilanciere",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:11.753Z",
+ "language": 13,
+ "uuid": "1716ec8d-ba7d-44b5-b319-76add8bea237",
+ "exercise_base": 313
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1175,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tuckerm",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "DistDistensione Panca Inclinata con BilanciereDistensione Panca Inclinata con Bilanciere",
+ "name": "Distensione Panca Inclinata Bilanciere",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:12.918Z",
+ "language": 13,
+ "uuid": "cb38c3e6-dd2c-4b3e-8c8e-4951fe6705cf",
+ "exercise_base": 308
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1176,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Distensione Panca Inclinata con BilanciereDistensione Panca Inclinata con Bilanciere",
+ "name": "Distensione Panca Inclinata Bilanciere",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:17.435Z",
+ "language": 13,
+ "uuid": "4306d6b4-436f-4e47-8e1e-ab5874d06dd1",
+ "exercise_base": 538
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1177,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Distensione su Panca Piana Imp StrettaDistensione su Panca Piana Imp Stretta",
+ "name": "Distensione su Panca Piana Imp Stretta",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:31.576Z",
+ "language": 13,
+ "uuid": "dc054113-b6ae-4e63-af8f-00972bdc4b03",
+ "exercise_base": 539
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1178,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Alzate LateraliAlzate Laterali",
+ "name": "Alzate Laterali",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:54.780Z",
+ "language": 13,
+ "uuid": "28bf0f7b-ceba-47a6-8807-3cbd3312c82f",
+ "exercise_base": 348
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1179,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "richmr2174@gmail.com",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "French pressFrench press con manubri sopra la testa",
+ "name": "French press",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:07.045Z",
+ "language": 13,
+ "uuid": "15cb1935-df36-41ba-b214-d8629250951d",
+ "exercise_base": 549
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1180,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Marius",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Trazioni al mento BilanciereTrazioni al mento Bilanciere",
+ "name": "Trazioni al mento Bilanciere",
+ "created": "2023-08-06T08:17:17.349Z",
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+ "description": "Sdraiarsi a terra in posizione supina e con le ginocchia piegate a 90 gradi all'altezza dei fianchi e le mani intrecciate dietro la testa.\nEspirare e arrotondare la colonna vertebrale, sollevando la testa e le spalle dal pavimento.",
+ "name": "Crunch Bicicletta",
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+ "description": "Natural Leg Extension is alternative to Leg Extension machine with no equipment. ",
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+ "license_derivative_source_url": "",
+ "description": "The Nordic hamstring curl is one of the best lower-body exercises to build posterior leg strength, improve knee health, and prevent injury.
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+ "description": "Standing upright in front of Cable Tower using a straight bar",
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+ "license_author": "novadani",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sitting reverse on a Biceps Bench with a close grip",
+ "name": "Reverse Preacher Curl (Close Grip)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:41.433Z",
+ "language": 2,
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+ "license_author": "novadani",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Standing in front of cable tower using a SZ Bar",
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+ "last_update": "2023-12-26T16:37:37.464Z",
+ "language": 2,
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+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sitting with a Weight Plate, used as wheel, in both hands; raised slightly below eye level",
+ "name": "BUS DRIVERS",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:22.526Z",
+ "language": 2,
+ "uuid": "22776277-c17c-40e9-8020-551b466f764d",
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+ "license_author": "novadani",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sitting almost 90 degree angle, smith machine ",
+ "name": "Smith Press",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:09.570Z",
+ "language": 2,
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+ "license_author": "novadani",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Back to cable tower, cable between legs, SZ Bar",
+ "name": "Straight Bar Cable Front Raise",
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+ "description": "seated slightly leaned forward at beginning of exercise",
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+ "description": "bent over with triangle grip, slightly bent knees",
+ "name": "T-Bar row",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:08.260Z",
+ "language": 2,
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+ "license_derivative_source_url": "",
+ "description": "Cable machine, leaned forward during negative, lean back during contraction",
+ "name": "V-BAR PULL DOWNS",
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+ "license_derivative_source_url": "",
+ "description": "\u201cStay leaned forward - tuck elbows in on the negative\u201d",
+ "name": "Seated Cable Rows",
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+ "license_derivative_source_url": "",
+ "description": "seated straight back, slight hold at top",
+ "name": "SEATED CABLE MID TRAP SHRUG",
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+ "license_author": "novadani",
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+ "license_derivative_source_url": "",
+ "description": "laying on the stomach on a bench with slight angle",
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+ "license_derivative_source_url": "",
+ "description": "cable machine, two steps forward, straight back",
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+ "license_author": "novadani",
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+ "license_derivative_source_url": "",
+ "description": "laying under smith machine, with slight incline",
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+ "license_author": "novadani",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "seated machine, straight back, slow exercise",
+ "name": "Machine chest fly",
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+ "license_author_url": "",
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+ "description": "Suspension exercise with trx for chest training",
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+ "license_author": "utkb",
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+ "name": "Quadriped Arm and Leg Raise",
+ "created": "2023-08-06T08:17:17.349Z",
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+ "license_author": "notdefine",
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+ "description": "Petto, spalle e tricipiti, avvicinando le mani; al contrario, rispetto ad un classico push-up, con i diamond push up puoi concentrare lo sforzo maggiormente sui tricipiti.",
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+ "created": "2023-08-06T08:17:17.349Z",
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+ "fields": {
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+ "license_title": "",
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+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "muscoli coinvolti: bicipitiAfferrare le maniglie delle cinghie TRX, inclinare il corpo all\u2019indietro.Braccia e gambe distese, corpo disposto su un\u2019unica linea.",
+ "name": "Bicipiti con trx",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:16.605Z",
+ "language": 2,
+ "uuid": "14c7bcde-9182-4473-8e87-b510b7ae324c",
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+ "license_author": "clafal",
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+ "license_derivative_source_url": "",
+ "description": "\u00c8 l'esercizio propedeutico dei Pull Up. I muscoli che vengono coinvolti in questo esercizio di tirata sono il gran dorsale, deltoide e bicipiti.",
+ "name": "Trazioni orizzontali al trx",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:46.903Z",
+ "language": 2,
+ "uuid": "bf6cc460-5996-452b-a40e-a137da1ec13e",
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u00c8 l'esercizio propedeutico dei Pull Up. I muscoli che vengono coinvolti in questo esercizio di tirata sono il gran dorsale, deltoide e bicipiti.",
+ "name": "Trazioni orizzontali con trx",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:46.929Z",
+ "language": 13,
+ "uuid": "bef4ed52-394d-4ca6-b290-023c6676a8b7",
+ "exercise_base": 959
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1241,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "muscoli coinvolti: bicipitiAfferrare le maniglie delle cinghie TRX, inclinare il corpo all\u2019indietro.Braccia e gambe distese, corpo disposto su un\u2019unica linea.",
+ "name": "Bicipiti al trx",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:16.560Z",
+ "language": 13,
+ "uuid": "20ae9f13-fa46-4965-9cf8-6ed627a31d60",
+ "exercise_base": 958
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1243,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "krisbbb",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sulla schiena, le gambe distese verso l'alto, raggiungi le dita dei piedi con le mani e solleva le scapole da terra e indietro.",
+ "name": "Crunch con alzata di Gambe",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:36:53.341Z",
+ "language": 13,
+ "uuid": "0e13fc5b-eed9-49a8-a2dc-307bfc6d56a5",
+ "exercise_base": 174
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1244,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "oliser67",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Il chin-up (noto anche come mento o chinup) \u00e8 un esercizio di allenamento della forza. Le persone spesso eseguono questo esercizio con l'intenzione di rafforzare muscoli come il gran dorsale e il bicipite, che rispettivamente estendono la spalla e flettono il gomito. In questa manovra, i palmi sono rivolti verso il corpo. \u00c8 una forma di pull-up in cui il range di movimento \u00e8 stabilito in relazione al mento di una persona.",
+ "name": "Trazioni con presa prona",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:49.413Z",
+ "language": 13,
+ "uuid": "f320cb39-70ba-4112-9de3-411f7aee1d6c",
+ "exercise_base": 154
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1245,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "YYCfit / BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Mettiti in posizione sul pavimento sostenendo il tuo peso sugli avambracci e sulle dita dei piedi. Le braccia sono piegate e direttamente sotto la spalla.\n\nTieni il corpo sempre dritto e mantieni questa posizione il pi\u00f9 a lungo possibile. Per aumentare la difficolt\u00e0, \u00e8 possibile sollevare un braccio o una gamba durante l'esecuzione di questo esercizio.",
+ "name": "Plank",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:42:36.936Z",
+ "language": 13,
+ "uuid": "21f273f1-2ba2-42f1-a3b9-50719f5093d1",
+ "exercise_base": 458
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1246,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Il chin-up (noto anche come mento o chinup) \u00e8 un esercizio di allenamento della forza. Le persone spesso eseguono questo esercizio con l'intenzione di rafforzare muscoli come il gran dorsale e il bicipite, che rispettivamente estendono la spalla e flettono il gomito. In questa manovra, i palmi sono rivolti verso il corpo. \u00c8 una forma di pull-up in cui il range di movimento \u00e8 stabilito in relazione al mento di una persona.",
+ "name": "Trazioni alla sbarra",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:03.250Z",
+ "language": 13,
+ "uuid": "3dc8d2b9-b6ad-430c-81ab-8af51e1fa2eb",
+ "exercise_base": 152
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1248,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Il ciclismo, chiamato anche andare in bicicletta o andare in bicicletta, \u00e8 l'uso di biciclette per il trasporto, la ricreazione, l'esercizio o lo sport. Le persone impegnate nel ciclismo sono indicate come ciclisti, ciclisti o motociclisti. Oltre alle biciclette a due ruote, il ciclismo comprende anche la guida di monocicli, tricicli, quadricicli, veicoli reclinati e simili a propulsione umana.",
+ "name": "Bicicletta",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:01.656Z",
+ "language": 13,
+ "uuid": "a50b90e9-53b7-4eaf-903f-66f0ef6ebd68",
+ "exercise_base": 177
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1249,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "foguinho.peruca",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Corri su un tapis roulant (correre su tappeto rotante in palestra)",
+ "name": "Tapis roulant",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:47.853Z",
+ "language": 13,
+ "uuid": "81f63eef-688e-4869-8596-1fe105c6a87c",
+ "exercise_base": 530
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1251,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Normali flessioni sui manubri, questo porta un'ulteriore gamma di movimento",
+ "name": "Piegamenti con manubri",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:20.494Z",
+ "language": 13,
+ "uuid": "6ae16b62-2006-418c-ad2a-c76605ffd0ef",
+ "exercise_base": 801
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1252,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "While kettlebell swings are a full-body workout, they mostly target the muscles along the posterior chain (back of the body). The main muscles used are the glutes, hamstrings, spinal erectors, and muscles of the upper back.",
+ "name": "kettlebell swing",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:16.665Z",
+ "language": 2,
+ "uuid": "ca7a14d8-ca6b-4007-8fae-9ebeba53c773",
+ "exercise_base": 960
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1253,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Le oscillazioni con kettlebell sono un allenamento per tutto il corpo, colpiscono principalmente i muscoli lungo la catena posteriore (parte posteriore del corpo). I principali muscoli utilizzati sono i glutei, i muscoli posteriori della coscia, gli erettori spinali e i muscoli della parte superiore della schiena.",
+ "name": "kettlebell swing",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:16.705Z",
+ "language": 13,
+ "uuid": "99ab7599-c61b-4d97-bf3f-83825d1eafee",
+ "exercise_base": 960
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1255,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "abuono",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "50m swimming sprints at 1min",
+ "name": "Swimming 50m sprints",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:16.756Z",
+ "language": 2,
+ "uuid": "e92206ab-ee30-4a89-ac50-947a962e1c76",
+ "exercise_base": 961
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1256,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u00c8 un esercizio di forza della parte superiore del corpo. Dip stretti, alla larghezza delle spalle, allenano principalmente i tricipiti, con i principali sinergici che sono il deltoide anteriore, i muscoli pettorali (sternale, clavicolare e minore) e i muscoli romboidali della schiena (in quest'ordine).[1] L'allenamento con le braccia larghe pone ulteriore enfasi sui muscoli pettorali, in modo simile al modo in cui una panca con presa larga si concentrerebbe maggiormente sui pettorali e meno sui tricipiti.",
+ "name": "Dips",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:51.747Z",
+ "language": 13,
+ "uuid": "e9a71dab-137c-4949-9e4c-56b762b1cf49",
+ "exercise_base": 194
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1257,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "It improves muscle toning, strengthens the leg muscles (quads, glutes, calves), helps vascularisation and increases resistance. The elliptical is also very useful if you aim to lose weight.",
+ "name": "Elliptical",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:16.796Z",
+ "language": 2,
+ "uuid": "7e2bc88a-f00f-4bfb-856e-78432b70d8ba",
+ "exercise_base": 962
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1258,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Migliora la tonificazione muscolare, potenzia i muscoli delle gambe (quadricipiti, glutei, polpacci), aiuta la vascolarizzazione e aumenta la resistenza. L'ellittica \u00e8 inoltre molto utile se si punta al dimagrimento.",
+ "name": "Ellittica",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:16.847Z",
+ "language": 13,
+ "uuid": "2520dd44-9d3a-4975-b668-c4b754ec5bcd",
+ "exercise_base": 962
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1281,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Stand upright and grip the kettlebell with both hands. Perform the elbow flexion motion, starting from a fully extended position until your hand reaches shoulder height. Spread your legs a little for stability and, to perform the exercise correctly, try not to push with your back or body in general. Change the weight of the kettlebell to adjust the difficulty.",
+ "name": "Curl with kettlebell two hands",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:29.518Z",
+ "language": 2,
+ "uuid": "2235f9e1-099e-4595-8acf-a79a09fdece6",
+ "exercise_base": 974
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1282,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posizionati in piedi e impugna il kettlebell con entrambe le mani. Esegui il movimento di flessione del gomito, partendo da una posizione completamente distesa fino a quando la mano raggiunge l'altezza della spalla. Allarga un po' le gambe per la stabilit\u00e0 e, per eseguire correttamente l\u2019esercizio, cerca di non spingere con la schiena o con il corpo in generale. Modifica il peso del kettlebell per regolare la difficolt\u00e0.",
+ "name": "Curl con kettlebell a due mani",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:29.493Z",
+ "language": 13,
+ "uuid": "1dba7125-0111-4dee-b18e-f74b7b959ca1",
+ "exercise_base": 974
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1283,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Standing with the kettlebell in one hand and bent at the elbow, start from a fully extended position until your hand reaches shoulder height. To perform the movement correctly, try not to push with your back or body.",
+ "name": "one-handed kettlebell curls",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:16.932Z",
+ "language": 2,
+ "uuid": "03888fad-eeff-4b01-ac68-182269658a07",
+ "exercise_base": 975
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1284,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "In piedi con il kettlebell in una mano e piega il gomito, parti da una posizione completamente distesa fino a quando la mano raggiunge l'altezza delle spalle. Per eseguire il movimento in modo corretto cerca di non spingere con la schiena o con il corpo.",
+ "name": "Curl con kettlebell una sola mano",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:16.908Z",
+ "language": 13,
+ "uuid": "50de07b7-3b27-4ff7-acae-0a5e6d56f8d9",
+ "exercise_base": 975
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1285,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "nate303303",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Descrizione\n-partenza in posizione push up\n\n-inclinare il peso del corpo sul lato destro e completare un push up con il petto sopra la mano destra\n\n-tornare alla posizione centrata\n\n-sulla ripetizione 2, inclinati sul lato sinistro",
+ "name": "Push Up da un lato all'altro",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:56.774Z",
+ "language": 13,
+ "uuid": "2d2e1088-21d3-4fc0-8b28-7d535cda95f1",
+ "exercise_base": 583
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1286,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Using a medicine ball as an overload will make the exercise heavier.",
+ "name": "Medicine ball booklet crunch",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:16.983Z",
+ "language": 2,
+ "uuid": "a1d94c5e-b82d-4698-9013-a10719402286",
+ "exercise_base": 976
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1287,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "L'uso di una palla medica come sovraccarico render\u00e0 l'esercizio pi\u00f9 pesante.",
+ "name": "Crunch a libretto con palla medica",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:16.968Z",
+ "language": 13,
+ "uuid": "975905fb-383f-41e3-9a80-f7f3fefe6664",
+ "exercise_base": 976
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1288,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "improvements in coordination, balance and endurance, toning of the leg and buttock muscles and an overall increase in bone density eliminating the risk of osteoporosis.",
+ "name": "Squat box",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:17.012Z",
+ "language": 2,
+ "uuid": "dbabc12d-9555-4a8f-bd8d-e771ec91f8a2",
+ "exercise_base": 977
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1289,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "miglioramenti nella coordinazione, nell'equilibrio e nella resistenza, tonificazione dei muscoli di gambe e glutei e un generale aumento della densit\u00e0 ossea eliminando il rischio di osteoporosi.",
+ "name": "squat box",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:17.134Z",
+ "language": 13,
+ "uuid": "97656c71-2a0b-4ea3-bbb0-10f2a578239f",
+ "exercise_base": 977
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1290,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Behrooz",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Descrizione\nSali su un tappetino e sdraiati sulla schiena. Contrai gli addominali, allunga il sollevamento e le gambe e sollevali (anche la testa e le spalle vengono sollevate). Assicurati che la parte bassa della schiena rimanga a contatto con il tappetino.",
+ "name": "Barchetta",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:39.037Z",
+ "language": 13,
+ "uuid": "a96ebf2f-c53d-4b2d-9ac1-1c6ab476aa3b",
+ "exercise_base": 297
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1291,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The 90\u00b0 leg raise on the bar is a very intense exercise that involves all the abdominal muscles.",
+ "name": "knee raises",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:17.434Z",
+ "language": 2,
+ "uuid": "f8aa76b7-5450-4fa3-8376-481429d0b04a",
+ "exercise_base": 978
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1292,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "sollevamento gambe 90\u00b0 alla sbarra \u00e8 un esercizio molto intenso che coinvolge tutta la muscolatura addominale.",
+ "name": "Addominali alla sbarra",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:17.265Z",
+ "language": 13,
+ "uuid": "ae7a64f9-a419-4c64-ba39-8f981297520b",
+ "exercise_base": 978
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1293,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "with a firm grip with both hands on the bar, raise your outstretched legs, until you reach a 90\u00b0 angle with your torso.",
+ "name": "Leg raises pull up bar",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:47.060Z",
+ "language": 2,
+ "uuid": "aa399236-f284-49e3-ada5-6725104662b3",
+ "exercise_base": 979
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1294,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Con presa salda a due mani alla sbarra, alza le gambe distese, fino a raggiungere un angolo di 90\u00b0 con il busto",
+ "name": "Addominali alla sbarra a gambe distese",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:46.967Z",
+ "language": 13,
+ "uuid": "1f930161-8ea1-4370-baf4-7c070e83de2f",
+ "exercise_base": 979
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1295,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Whythebigpaws",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Stai in piedi con i talloni, le spalle, la parte posteriore della testa e i fianchi che toccano il muro. Inizia con i bicipiti verso l'esterno e i gomiti a un angolo di 90 gradi. Raddrizza le braccia rimanendo contro il muro senza inarcare la schiena dal muro, imitando un movimento di pressa per le spalle.",
+ "name": "Scivoli a muro",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:35.790Z",
+ "language": 13,
+ "uuid": "d5bbc081-8f46-40ae-ab94-3c20940a22ee",
+ "exercise_base": 716
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1296,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "variation of the pull-up exercise, it is performed with a grip of one hand supine and one hand prone, do not twist the torso to get back to the front, the head passes once to one side, once to the other.",
+ "name": "commando pull-ups",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:05.954Z",
+ "language": 2,
+ "uuid": "0e2afa02-bf91-4d24-a322-6c81748a98ae",
+ "exercise_base": 980
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1297,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Variazione dell'esercizio trazioni alla sbarra, viene eseguito con una presa di una mano supina e di una mano prona,non torcere il busto per rimettersi frontali, la testa passa una volta da un lato, una volta dall\u2019altro.",
+ "name": "Trazioni alla sbarra commando",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:05.873Z",
+ "language": 13,
+ "uuid": "a3f181a1-c458-490b-924a-f81d041348ed",
+ "exercise_base": 980
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1299,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "er0355",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posisi awal:
Berdiri tegak, kaki selebar pinggul.
Langkah:
- Jongkok rendah dan dukung diri anda di lantai dengan tangan di antara lutut dan di depan kaki, punggung lurus.
- Menjaga tangan Anda di lantai, melompat kaki Anda ke belakang ke posisi papan tinggi.
- Lakukan push-up.
- Lompat kaki Anda ke depan untuk kembali ke posisi jongkok.
- Ulangi.
",
+ "name": "Burpe Push-up",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:58.193Z",
+ "language": 23,
+ "uuid": "fa0a230b-6d8d-4079-93c3-51103e48c4dd",
+ "exercise_base": 132
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1300,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "er0355",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Angli\u010d\u00e1ky",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:57.835Z",
+ "language": 9,
+ "uuid": "7a6ebc09-0f60-4e83-960f-47d3cb1fb5a0",
+ "exercise_base": 132
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1301,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "er0355",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Position de d\u00e9part :
Tenez-vous droit, les pieds \u00e9cart\u00e9s de la largeur des hanches.
\u00c9tapes :
- Accroupissez-vous et prenez appui sur le sol avec les mains entre les genoux et devant les pieds, le dos droit.
- En gardant les mains sur le sol, lancez vos jambes vers l'arri\u00e8re en position de planche haute.
- Effectuez une pompe.
- Remettez vos pieds vers l'avant pour revenir \u00e0 la position de squat.
- R\u00e9p\u00e9tez.
",
+ "name": "Burpees avec pompes",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:59.340Z",
+ "language": 12,
+ "uuid": "c250fa84-8b53-4a43-bd1e-06598e45fbb8",
+ "exercise_base": 132
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1302,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "er0355",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posizione di partenza:
Stare dritti, piedi alla larghezza delle anche.
Passi:
- Accovacciarsi in basso e appoggiarsi al pavimento con le mani tra le ginocchia e davanti ai piedi, la schiena dritta.
- Tenendo le mani sul pavimento, saltate le gambe all'indietro in posizione di plank alto.
- Eseguire un push-up.
- Saltate i piedi in avanti per tornare alla posizione di squat.
- Ripetere.
",
+ "name": "Spingere su burpees",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:36:00.379Z",
+ "language": 13,
+ "uuid": "4b2ecd46-6230-4eed-ab0a-5ab3b97b25ff",
+ "exercise_base": 132
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1303,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "er0355",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Startpositie:
Sta rechtop, voeten heupbreedte uit elkaar.
Stappen:
- Hurk laag en ondersteun jezelf op de vloer met je handen tussen je knie\u00ebn en voor je voeten, met rechte rug.
- Houd je handen op de vloer, spring met je benen naar achter in een hoge plank positie.
- Druk op.
- Spring met je voeten naar voren om terug te keren in de hurkpositie.
- Herhaal.
",
+ "name": "Opdruk burpees",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:36:00.070Z",
+ "language": 6,
+ "uuid": "51b74b43-0173-4b8a-8659-a16339d8f94c",
+ "exercise_base": 132
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1304,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "er0355",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posi\u00e7\u00e3o inicial:
Fique de p\u00e9 reto, com os p\u00e9s afastados alinhados ao quadris.
Passos:
- Se agache e se apoie com as m\u00e3os no ch\u00e3o entre os joelhos e a frente de seus p\u00e9s, mantendo as costas retas.
- Mantendo as m\u00e3os no ch\u00e3o, pule jogando as pernas para tr\u00e1s para a posi\u00e7\u00e3o de prancha altas.
- Fa\u00e7a uma flex\u00e3o de bra\u00e7os.
- Pule os p\u00e9s para frente para voltar \u00e0 posi\u00e7\u00e3o de agachamento.
- Repita.
",
+ "name": "Flex\u00e3o burpee",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:59.692Z",
+ "language": 7,
+ "uuid": "f2fb74f3-a875-437f-9ef1-bc0c1e64d561",
+ "exercise_base": 132
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1305,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "er0355",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "\u015e\u0131nav ile burpee",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:36:00.730Z",
+ "language": 16,
+ "uuid": "061c22ea-58f8-4bd8-84ee-071e47993558",
+ "exercise_base": 132
+ }
+ },
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+ "pk": 1306,
+ "fields": {
+ "license": 2,
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+ "license_object_url": "",
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+ "license_derivative_source_url": "",
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\u0392\u03ae\u03bc\u03b1\u03c4\u03b1:
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- \u0394\u03b9\u03b1\u03c4\u03b7\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1, \u03c0\u03b7\u03b4\u03ae\u03be\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9, \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2.
- \u0395\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03bc\u03af\u03b1 \u03ba\u03ac\u03bc\u03c8\u03b7.
- \u03a0\u03b7\u03b4\u03ae\u03be\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b2\u03b1\u03b8\u03cd \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2.
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5.
",
+ "name": "\u0392\u03b1\u03c4\u03c1\u03b1\u03c7\u03ac\u03ba\u03b9\u03b1 \u03bc\u03b5 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:36:01.104Z",
+ "language": 8,
+ "uuid": "23fe284a-1a68-45ab-861d-8bcae01b343d",
+ "exercise_base": 132
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1307,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "er0355",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:
\u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u060c \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646.
\u0627\u0644\u062e\u0637\u0648\u0627\u062a:
- \u0627\u062c\u0644\u0633 \u0645\u0646\u062e\u0641\u0636\u064b\u0627 \u0648\u0627\u062f\u0639\u0645 \u0646\u0641\u0633\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u064a\u062f\u064a\u0643 \u0628\u064a\u0646 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0623\u0645\u0627\u0645 \u0642\u062f\u0645\u064a\u0643 \u060c \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645.
- \u0625\u0628\u0642\u0627\u0621 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u060c \u0642\u0641\u0632 \u0633\u0627\u0642\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0627\u0621 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u0627\u0644\u0639\u0627\u0644\u064a.
- \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637.
- \u0627\u0642\u0641\u0632 \u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.
- \u0643\u0631\u0631.
",
+ "name": "\u0627\u0644\u062f\u0641\u0639 burpees",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:36:01.556Z",
+ "language": 17,
+ "uuid": "ccd7877c-a3d2-4542-a5dd-f6fce6a9a4ce",
+ "exercise_base": 132
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1308,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "er0355",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u7ad9\u76f4\uff0c\u53cc\u811a\u5206\u5f00\u4e0e\u81c0\u90e8\u540c\u5bbd\u3002
\u6b65\u9aa4\uff1a
- \u6df1\u8e72\u8e72\u4e0b\uff0c\u53cc\u624b\u653e\u5728\u819d\u76d6\u4e4b\u95f4\u811a\u524d\uff0c\u652f\u6491\u5728\u5730\u677f\u4e0a\uff1b\u80cc\u90e8\u633a\u76f4\u3002
- \u53cc\u624b\u653e\u5728\u5730\u677f\u4e0a\uff0c\u53cc\u817f\u5411\u540e\u8df3\u5230\u9ad8\u5e73\u677f\u652f\u6491\u7684\u4f4d\u7f6e\u3002
- \u505a\u4e00\u4e2a\u4fef\u5367\u6491\u3002
- \u53cc\u811a\u5411\u524d\u8df3\uff0c\u56de\u5230\u4e0b\u8e72\u4f4d\u7f6e\u3002
- \u91cd\u590d\u3002
",
+ "name": "\u6ce2\u6bd4\u8df3",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:36:01.966Z",
+ "language": 24,
+ "uuid": "16a48789-33bb-4146-9da0-3e6d47f7ed7b",
+ "exercise_base": 132
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1309,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Tiarap di lantai dengan lutut bengkok.
- Ikatkan bahumu ke pinggulnya. Tangan bisa berada di belakang atau di samping leher atau menyeberang di atas dada.
- Ulangi
",
+ "name": "Crunch",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:36:20.598Z",
+ "language": 23,
+ "uuid": "447d0191-1f05-4e9b-8a17-6fdb4434359e",
+ "exercise_base": 167
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1310,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Lehni si na zem hlavou nahoru s pokr\u010den\u00fdmi koleny.Zvedni z\u00e1da tak, aby se tv\u00e1 ramena co nejbl\u00ed\u017ee p\u0159ibl\u00ed\u017eily ke kolen\u016fm. Plosky nohou v\u010detn\u011b prst\u016f by m\u011bly z\u016fstat na zemi. Ruce mohou b\u00fdt za hlavou nebo p\u0159elo\u017een\u00e9 v k\u0159\u00ed\u017e na hrudi.
- Opakuj
",
+ "name": "Sedolehy",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:36:29.530Z",
+ "language": 9,
+ "uuid": "bba98d12-499b-462a-982b-4be3875ec91f",
+ "exercise_base": 167
+ }
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+ "pk": 1311,
+ "fields": {
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
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+ "description": "- Acu\u00e9stese boca arriba en el suelo con las rodillas dobladas.
- Flexione los hombros hacia la pelvis. Las manos pueden estar detr\u00e1s o al costado del cuello o cruzadas sobre el pecho.
- Repita
",
+ "name": "Abdominales",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:36:07.943Z",
+ "language": 4,
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+ "description": "- Allongez-vous sur le sol, face contre terre, genoux pli\u00e9s.
- Courbez les \u00e9paules vers le bassin. Les mains peuvent \u00eatre derri\u00e8re ou \u00e0 c\u00f4t\u00e9 du cou ou crois\u00e9es sur la poitrine.
- R\u00e9p\u00e9tez
",
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+ "name": "Trbu\u0161njaci",
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+ "description": "- Sdraiati a pancia in su sul pavimento con le ginocchia piegate.
- Solleva il busto verso il bacino, a 30\u00b0 / 40\u00b0 dal suolo. Le mani possono essere dietro o accanto al collo o incrociate sul petto.
- Ripeti
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+ "created": "2023-08-06T08:17:17.349Z",
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+ "description": "- Ga op je rug liggen en buig je knie\u00ebn.
- Draai je schouders richting je bekken. Houd je handen achter of naast je nek of kruislings over je borstkas.
- Herhaal
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+ "name": "Crunch",
+ "created": "2023-08-06T08:17:17.349Z",
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+ "license_title": "",
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+ "license_author": "wger.de",
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+ "description": "- Deite-se de barriga para cima no ch\u00e3o com os joelhos dobrados.
- Curve os ombros em dire\u00e7\u00e3o a p\u00e9lvis. As m\u00e3os podem ficar atr\u00e1s ou do lado do pesco\u00e7o ou cruzadas sobre o peito.
- Repita
",
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+ "created": "2023-08-06T08:17:17.349Z",
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+ "description": "- Dizlerinizi b\u00fckerek yere s\u0131rt\u00fcst\u00fc yat\u0131n.
- Omuzlar\u0131 le\u011fen kemi\u011fine do\u011fru b\u00fck\u00fcn. Eller boynun arkas\u0131nda veya yan\u0131nda olabilir ya da g\u00f6\u011fs\u00fcn \u00fczerinden ge\u00e7ebilir.
- Tekrarlay\u0131n
",
+ "name": "Yar\u0131m mekik",
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+ "last_update": "2023-12-26T16:36:35.633Z",
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+ "license_author_url": "",
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+ "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u819d\u76d6\u5f2f\u66f2\uff0c\u8138\u671d\u4e0a\u8eba\u5728\u5730\u677f\u4e0a\u3002
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- \u91cd\u590d\u3002
",
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+ "license_author": "student1234",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Berdiri dengan kaki bersama-sama dan lengan di sisi
- Melompat ke posisi dengan kaki melebar dan tangan menyentuh di atas kepala
- Ulangi
",
+ "name": "Jumping jack",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:16.424Z",
+ "language": 23,
+ "uuid": "aa029b49-2817-4260-8546-51f70898a9f8",
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "student1234",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- St\u016fj vzp\u0159\u00edmen\u011b, nohy t\u011bsn\u011b vedle sebe a ruce pod\u00e9l t\u011bla
- Sko\u010d na m\u00edst\u011b a rozt\u00e1hni p\u0159itom nohy bez prohnut\u00ed kolen a rukama tleskni nad hlavou
- Sko\u010d zp\u011bt a neust\u00e1le opakuj
",
+ "name": "Sk\u00e1kac\u00ed pan\u00e1k",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:18.717Z",
+ "language": 9,
+ "uuid": "38d2aa68-bf18-4771-b009-da1b2f9d9b15",
+ "exercise_base": 320
+ }
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+ "pk": 1325,
+ "fields": {
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+ "license_title": "",
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+ "license_author": "student1234",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- P\u00e1rese con los pies juntos y los brazos a los lados
- Salte a una posici\u00f3n con las piernas abiertas y las manos tocandose por encima de la cabeza
- Repita
",
+ "name": "Polichilenas",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:17.395Z",
+ "language": 4,
+ "uuid": "a70500bb-0488-48c9-91ec-cd7a7f577049",
+ "exercise_base": 320
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+ "license_title": "",
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+ "license_author": "student1234",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Debout, pieds joints et bras le long du corps
- Sauter jusqu'\u00e0 une position o\u00f9 les jambes sont \u00e9cart\u00e9es et les mains se touchent au-dessus de la t\u00eate.
- R\u00e9p\u00e9tez
",
+ "name": "Sauts en \u00e9toile",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:18.099Z",
+ "language": 12,
+ "uuid": "2564f164-929b-42d5-810d-af6072caa5cd",
+ "exercise_base": 320
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+ "pk": 1327,
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "student1234",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Stani ravno sa skupljenim nogama i rukama uz tijelo
- Sko\u010di u polo\u017eaj s ra\u0161irenim nogama i dodirni ruke iznad glave
- Ponovi
",
+ "name": "Skokovi s raskorakom",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:18.387Z",
+ "language": 22,
+ "uuid": "15069a9d-4ccc-4ec0-81d0-cf1697e77239",
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "student1234",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Stai in piedi, a piedi uniti e con le braccia lunghi i fianchi, ginocchia e gomiti leggermente piegati
- Fai un piccolo salto, nel mentre divarica le gambe alla larghezza delle spalle e porta le braccia sopra la testa fino a toccarsi
- Ripeti
",
+ "name": "Jumping jack",
+ "created": "2023-08-06T08:17:17.349Z",
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+ "language": 13,
+ "uuid": "8ee1c154-1908-45ef-961e-02fce5786a6e",
+ "exercise_base": 320
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "student1234",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Staan met voeten samen en armen aan de zijkanten
- Spring naar een positie met de benen wijd uitgespreid en de handen raken overhead
- Herhalen
",
+ "name": "Klapsprongen",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:17.070Z",
+ "language": 6,
+ "uuid": "dfa8055f-0bd6-4571-ae99-8d94cad1dde2",
+ "exercise_base": 320
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+ "pk": 1330,
+ "fields": {
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+ "license_title": "",
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+ "license_author": "student1234",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Fique com seus p\u00e9s juntos e os bra\u00e7os em repouso de cada lado
- Pule para uma posi\u00e7\u00e3o em que suas pernas fiquem abertas e as m\u00e3os toquem sob sua cabe\u00e7a
- Repita
",
+ "name": "Polichinelos",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:17.754Z",
+ "language": 7,
+ "uuid": "9e8bdc90-e41f-4d82-9dcf-e7016c6d432e",
+ "exercise_base": 320
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+ "license_title": "",
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+ "license_author": "student1234",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- St\u00e5 med f\u00f6tterna ihop och armarna utmed sidorna
- Hoppa till en position d\u00e4r benen \u00e4r brett is\u00e4r och h\u00e4nderna r\u00f6r vid varandra ovanf\u00f6r huvudet
- Upprepa
",
+ "name": "Hoppande jacks",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:15.414Z",
+ "language": 10,
+ "uuid": "339f72e0-beb0-4856-a092-e71d16cb94d6",
+ "exercise_base": 320
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "student1234",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Ayaklar bir arada ve kollar yanlarda olacak \u015fekilde ayakta durun
- Bacaklar geni\u015f a\u00e7\u0131lacak ve eller ba\u015f \u00fczerinde birbirine de\u011fecek \u015fekilde z\u0131play\u0131n
- Tekrarlay\u0131n
",
+ "name": "Jack z\u0131plama",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:15.774Z",
+ "language": 16,
+ "uuid": "8e4d3907-b48d-47cf-9bbd-0fb8bd10158b",
+ "exercise_base": 320
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+ "license_author": "student1234",
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- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5
",
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- \u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435
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\u062e\u0637\u0648\u0627\u062a:
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- \u0643\u0631\u0631.
",
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",
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+ "license_author_url": "",
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\u6b65\u9aa4\uff1a
- \u53cc\u817f\u5f20\u5f00\uff0c\u53cc\u624b\u8fc7\u9876\u8df3\u5230\u67d0\u4e2a\u4f4d\u7f6e\u3002
- \u8df3\u56de\u8d77\u59cb\u4f4d\u7f6e\u3002
- \u91cd\u590d\u3002
",
+ "name": "\u8df3\u7206\u7af9",
+ "created": "2023-08-06T08:17:17.349Z",
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posisi awal:
Berbaring telentang, kaki menyatu, lengan di samping tubuh.
Langkah:
- Tekuk lutut Anda, lalu luruskan untuk menunjuk lurus ke atas.
- Jaga agar kaki Anda tetap lurus, turunkan bersama-sama tanpa menyentuh lantai. Semakin rendah Anda pergi, semakin intens latihannya.
- Angkat kedua kaki bersama-sama untuk menunjuk lurus ke atas lagi.
- Ulangi dari Langkah 2.
",
+ "name": "Mengangkat kaki",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:35.348Z",
+ "language": 23,
+ "uuid": "ff121f4e-3762-44df-a6b9-061e12d7cce8",
+ "exercise_base": 376
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1340,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "V\u00fdchoz\u00ed pozice:
Lehn\u011bte si na z\u00e1da, nohy k sob\u011b, ruce pod\u00e9l t\u011bla.
Kroky:
- Pokr\u010dte kolena a pot\u00e9 je narovnejte tak, aby sm\u011b\u0159ovala p\u0159\u00edmo vzh\u016fru.
- Dr\u017ete nohy rovn\u011b a spus\u0165te je spole\u010dn\u011b dol\u016f, ani\u017e byste se dotkli podlahy. \u010c\u00edm n\u00ed\u017ee jdete, t\u00edm je cvi\u010den\u00ed intenzivn\u011bj\u0161\u00ed.
- Zvedn\u011bte ob\u011b nohy spole\u010dn\u011b tak, aby op\u011bt sm\u011b\u0159ovaly rovn\u011b nahoru.
- Opakujte od kroku 2.
",
+ "name": "Zved\u00e1n\u00ed nohou",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:35.481Z",
+ "language": 9,
+ "uuid": "2d059ae4-187a-4b6e-a4bc-78898ab0875b",
+ "exercise_base": 376
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+ "pk": 1341,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Lege Dich auf den R\u00fccken, F\u00fc\u00dfe zusammen, Arme an den Seiten.
Schritte:
- Beuge die Knie und strecke sie dann gerade nach oben.
- Halte die Beine gerade und senke sie gemeinsam ab, ohne den Boden zu ber\u00fchren. Je tiefer, desto intensiver ist die \u00dcbung.
- Hebe beide Beine zusammen an, so dass sie wieder gerade nach oben zeigen.
- Wiederholen ab Schritt 2.
",
+ "name": "Beine heben",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:34.483Z",
+ "language": 1,
+ "uuid": "2c18f306-8230-4d77-8a95-c106cfefb4a7",
+ "exercise_base": 376
+ }
+ },
+ {
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+ "pk": 1342,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posici\u00f3n inicial:
T\u00fambate de espaldas, con los pies juntos y los brazos a los lados.
Pasos:
- Dobla las rodillas y luego ender\u00e9zalas para que apunten hacia arriba.
- Manteniendo las piernas rectas, b\u00e1jalas juntas sin tocar el suelo. Cuanto m\u00e1s bajes, m\u00e1s intenso ser\u00e1 el ejercicio.
- Sube las dos piernas juntas hasta que vuelvan a apuntar hacia arriba.
- Repite desde el paso 2.
",
+ "name": "Levantamiento de piernas",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:34.935Z",
+ "language": 4,
+ "uuid": "ca53c59e-2429-4eca-8497-dc97cdcf909f",
+ "exercise_base": 376
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1343,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Lev\u00e9es de jambe",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:35.172Z",
+ "language": 12,
+ "uuid": "def8792f-2e0b-4afb-b9a2-7759221c3dfb",
+ "exercise_base": 376
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1344,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posizione di partenza:
Sdraiarsi sulla schiena, piedi uniti, braccia lungo i fianchi.
Passi:
- Piegare le ginocchia, poi raddrizzarle per puntare in alto.
- Tenendo le gambe dritte, abbassale insieme senza toccare il pavimento. Pi\u00f9 in basso vai, pi\u00f9 intenso \u00e8 l'esercizio.
- Sollevare entrambe le gambe insieme per puntare di nuovo verso l'alto.
- Ripetere dal punto 2.
",
+ "name": "Alzate le gambe",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:33.988Z",
+ "language": 13,
+ "uuid": "0ac8ee82-5816-414c-ba9b-8a825527400d",
+ "exercise_base": 376
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1345,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Beginpositie:
Ga op je rug liggen, voeten bij elkaar, armen langs je zij.
Stappen:
- Buig uw knie\u00ebn, strek ze dan tot ze recht omhoog wijzen.
- Houd je benen recht, laat ze samen naar beneden zakken zonder de vloer te raken. Hoe lager je gaat, hoe intensiever de oefening.
- Breng beide benen weer recht omhoog.
- Herhaal vanaf stap 2.
",
+ "name": "Been strekken",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:34.298Z",
+ "language": 6,
+ "uuid": "f8a2f947-4cb9-4273-b534-ad984a790671",
+ "exercise_base": 376
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1346,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posi\u00e7\u00e3o inicial:
Deite-se de costas, com os p\u00e9s juntos, e os bra\u00e7os ao seu lado.
Passos:
- Dobre os joelhos, depois os endireite para apontar para cima.
- Mantenha as pernas retas, abaixe-as juntas, sem tocar o ch\u00e3o. Quanto mais baixo voc\u00ea for, mais intenso ser\u00e1 o exerc\u00edcio.
- Levante as duas pernas juntas para apontar para cima novamente.
- Repita a partir do passo 2.
",
+ "name": "Levantamento de pernas",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:34.785Z",
+ "language": 7,
+ "uuid": "63ce5be1-2c10-4d31-946b-2ea0ddc92aa7",
+ "exercise_base": 376
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1347,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ba\u015flang\u0131\u00e7 durumu:
Ayaklar biti\u015fik, kollar\u0131n\u0131z yan taraf\u0131n\u0131zda olacak \u015fekilde s\u0131rt \u00fcst\u00fc uzan\u0131n.
Ad\u0131mlar:
- Dizlerinizi b\u00fck\u00fcn, ard\u0131ndan yukar\u0131 bakacak \u015fekilde d\u00fczeltin.
- Bacaklar\u0131n\u0131z\u0131 d\u00fcz tutarak, yere de\u011fdirmeden birlikte a\u015fa\u011f\u0131 indirin. Ne kadar a\u015fa\u011f\u0131 indirirseniz egzersiz o kadar yo\u011fun olur.
- Tekrar yukar\u0131 bakacak \u015fekilde her iki baca\u011f\u0131 birlikte kald\u0131r\u0131n.
- ad\u0131mdan itibaren tekrarlay\u0131n.
",
+ "name": "Bacak kald\u0131rmalar\u0131",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:34.135Z",
+ "language": 16,
+ "uuid": "85fe11cd-a1e2-4c1f-9199-cf25f8c4c399",
+ "exercise_base": 376
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1348,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:
\u039e\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03b1\u03bd\u03ac\u03c3\u03ba\u03b5\u03bb\u03b1, \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03b5\u03bd\u03c9\u03bc\u03ad\u03bd\u03b1, \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9.
\u0392\u03ae\u03bc\u03b1\u03c4\u03b1:
- \u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03b9\u03c3\u03b9\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9.
- \u039a\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03b1, \u03ba\u03b1\u03c4\u03b5\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03bc\u03b1\u03b6\u03af \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03b1\u03b3\u03b3\u03af\u03be\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1. \u038c\u03c3\u03bf \u03c0\u03b9\u03bf \u03c7\u03b1\u03bc\u03b7\u03bb\u03ac \u03c0\u03b7\u03b3\u03b1\u03af\u03bd\u03b5\u03c4\u03b5, \u03c4\u03cc\u03c3\u03bf \u03c0\u03b9\u03bf \u03ad\u03bd\u03c4\u03bf\u03bd\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7.
- \u03a3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c0\u03cc\u03b4\u03b9\u03b1 \u03bc\u03b1\u03b6\u03af \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03b5\u03af\u03be\u03b5\u03c4\u03b5 \u03be\u03b1\u03bd\u03ac \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03c0\u03ac\u03bd\u03c9.
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b2\u03ae\u03bc\u03b1 2.
",
+ "name": "\u0391\u03bd\u03c5\u03c8\u03ce\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:35.629Z",
+ "language": 8,
+ "uuid": "1fac7900-af01-4272-b7f6-f205efe904d8",
+ "exercise_base": 376
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1349,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "\u05d4\u05e8\u05de\u05ea \u05d4\u05e8\u05d2\u05dc\u05d9\u05d9\u05dd",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:35.756Z",
+ "language": 21,
+ "uuid": "85d7767b-6dc4-4c47-a70c-c889c43f9820",
+ "exercise_base": 376
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1350,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:
\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u0639\u064b\u0627 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u062c\u0627\u0646\u0628\u0643.
\u0627\u0644\u062e\u0637\u0648\u0627\u062a:
- \u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u060c \u062b\u0645 \u0627\u0641\u0631\u062f\u0647\u0645\u0627 \u0644\u0644\u0625\u0634\u0627\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0639\u0644\u0649 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.
- \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0633\u0627\u0642\u064a\u0643 \u060c \u0648\u0623\u0646\u0632\u0644\u0647\u0645\u0627 \u0645\u0639\u064b\u0627 \u062f\u0648\u0646 \u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636. \u0643\u0644\u0645\u0627 \u0627\u0646\u062e\u0641\u0636\u062a \u060c \u0632\u0627\u062f\u062a \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.
- \u0627\u0631\u0641\u0639 \u0643\u0644\u0627 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0639\u064b\u0627 \u0644\u0644\u0625\u0634\u0627\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0639\u0644\u0649 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.
- \u0643\u0631\u0631 \u0645\u0646 \u0627\u0644\u062e\u0637\u0648\u0629 2.
",
+ "name": "\u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:35.898Z",
+ "language": 17,
+ "uuid": "5fc6bdc1-e356-4356-8c32-5094b14f548f",
+ "exercise_base": 376
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1351,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u4ef0\u5367\uff0c\u53cc\u811a\u5e76\u62e2\uff0c\u53cc\u81c2\u653e\u5728\u8eab\u4f53\u4e24\u4fa7\u3002
\u6b65\u9aa4\uff1a
- \u5f2f\u66f2\u819d\u76d6\uff0c\u518d\u5411\u4e0a\u4f38\u76f4\uff0c\u4f7f\u53cc\u817f\u76f4\u7acb\u3002
- \u4fdd\u6301\u53cc\u817f\u4f38\u76f4\uff0c\u4e00\u8d77\u653e\u4e0b\uff0c\u4e0d\u63a5\u89e6\u5730\u9762\u3002\u53cc\u817f\u8d8a\u4f4e\uff0c\u8fd0\u52a8\u7684\u5f3a\u5ea6\u5c31\u8d8a\u5927\u3002
- \u4e24\u6761\u817f\u4e00\u5e76\u62ac\u8d77\uff0c\u518d\u6b21\u7ad6\u76f4\u7acb\u8d77\u53cc\u817f\u3002
- \u4ece\u7b2c2\u6b65\u91cd\u590d\u3002
",
+ "name": "\u62ac\u817f",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:36.065Z",
+ "language": 24,
+ "uuid": "31fad69d-7154-4873-8417-53c9b399bc9b",
+ "exercise_base": 376
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1352,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Nash",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posisi awal:
Downward facing dog:tubuh Anda harus membuat bentuk V, dengan punggung lurus, lengan, dan kaki. Pinggul Anda harus di udara.Anda bisa mencapai posisi ini dengan menggerakkan tangan Anda kembali dari papan tinggi.
Langkah:
1.Tekuk siku ke samping, jaga punggung dan kaki tetap lurus dan gerakkan kepala lebih dekat ke lantai.
- Luruskan lengan Anda, dorong pinggul ke atas dan jaga punggung dan kaki tetap lurus.
- Ulangi.
",
+ "name": "Push-up tombak",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:17.842Z",
+ "language": 23,
+ "uuid": "a64f47fc-a139-4ff0-a0b6-3f9598a123ae",
+ "exercise_base": 454
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1353,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Nash",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "V\u00fdchoz\u00ed pozice:
St\u0159echa:T\u011blo ve tvaru p\u00edsmene V \u2013 rovn\u00e1 z\u00e1da, pa\u017ee a nohy, boky ve vzduchu.Do t\u00e9to pozice se dostanete tak, \u017ee z vysok\u00e9ho prkna postupn\u011b popojdete rukami k t\u011blu.
Kroky:
- Pokr\u010dte lokty do stran, z\u00e1da a nohy dr\u017ete rovn\u00e9 a hlavu p\u0159ibli\u017ete k podlaze.
- Narovnejte pa\u017ee, boky pohn\u011bte zp\u011bt nahoru a z\u00e1da a nohy m\u011bjte st\u00e1le rovn\u00e9.
- Opakujte.
",
+ "name": "Kliky ve st\u0159e\u0161e",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:16.084Z",
+ "language": 9,
+ "uuid": "7afb3312-f59a-45ee-993e-8401d7dc0868",
+ "exercise_base": 454
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1354,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Nash",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starre Position:
Der nach unten gerichtete Hund:Ihr K\u00f6rper sollte eine V-Form bilden, mit geradem R\u00fccken, Armen und Beinen. Ihre H\u00fcften sollten in der Luft sein.Sie k\u00f6nnen diese Position erreichen, indem Sie die H\u00e4nde aus einem hohen Plankenstand nach hinten f\u00fchren.
Die Schritte:
- Beugen Sie die Ellbogen zur Seite, halten Sie R\u00fccken und Beine gerade und bringen Sie den Kopf n\u00e4her zum Boden.
- Strecken Sie die Arme aus, dr\u00fccken Sie die H\u00fcfte wieder nach oben und halten Sie R\u00fccken und Beine gerade.
- Wiederholen Sie den Vorgang.
",
+ "name": "Hecht-Liegest\u00fctze",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:15.598Z",
+ "language": 1,
+ "uuid": "2a1e4928-2a8b-4024-ba75-0ee12d3f33a9",
+ "exercise_base": 454
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1355,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Nash",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posici\u00f3n de mirada fija:
Perro mirando hacia abajo:Tu cuerpo debe hacer una forma de V, con la espalda, los brazos y las piernas rectas. Las caderas deben estar en el aire.Puedes llegar a esta posici\u00f3n caminando con las manos hacia atr\u00e1s desde una plancha alta.
Pasos:
1.Dobla los codos hacia los lados, manteniendo la espalda y las piernas rectas y acercando la cabeza al suelo.
- Estira los brazos, empujando las caderas hacia atr\u00e1s y manteniendo la espalda y las piernas rectas.
- Repite la operaci\u00f3n.
",
+ "name": "Flexiones de pica",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:14.799Z",
+ "language": 4,
+ "uuid": "0f4d10ea-a60c-4b87-846c-57dbdeac0663",
+ "exercise_base": 454
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1356,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Nash",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Pompes piqu\u00e9es",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:17.385Z",
+ "language": 12,
+ "uuid": "be49f432-aff4-45ea-be12-ad50dc344422",
+ "exercise_base": 454
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1357,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Nash",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posizione di sguardo:
Cane rivolto verso il basso:Il tuo corpo dovrebbe formare una forma a V, con la schiena, le braccia e le gambe dritte. I tuoi fianchi dovrebbero essere in aria.Puoi raggiungere questa posizione camminando con le mani indietro da un plank alto.
Passi:
- Piegare i gomiti di lato, mantenendo la schiena e le gambe dritte e avvicinando la testa al pavimento.
- Raddrizzare le braccia, spingendo i fianchi verso l'alto e mantenendo la schiena e le gambe dritte.
- Ripetere.
",
+ "name": "Flessioni del luccio",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:14.403Z",
+ "language": 13,
+ "uuid": "b412e0e4-56e1-45d1-909b-0d611faf633c",
+ "exercise_base": 454
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1358,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Nash",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Startpositie:
Zet je lichaam in een omlaagwijzende V-positie, met rechte rug en gestrekte armen en benen. Je heupen moeten omhoogstaan.Je kunt deze positie aannemen door een hoge plank te doen en met je handen naar achteren te lopen.
Steps:
- Buig je ellebogen opzij, houd je rug recht en benen gestrekt en breng je hoofd dichter naar de grond;
- Strek je armen, duw je heupen omhoog en houd je rug recht en benen gestrekt;
- Herhaal.
",
+ "name": "Snoekpush-ups",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:18.231Z",
+ "language": 6,
+ "uuid": "0495230d-0a2c-4a7c-ab54-08375fb0de2f",
+ "exercise_base": 454
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1359,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Nash",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posi\u00e7\u00e3o inicial:
Com a cara virada para baixo:Seu corpo deve fazer uma forma em V, com as costas, bra\u00e7os e pernas retas. Seus quadris devem estar para cima no ar.Voc\u00ea pode chegar a esta posi\u00e7\u00e3o caminhando com as m\u00e3os para tr\u00e1s a partir de uma prancha alta.
Passos:
- Dobre os cotovelos para o lado, mantendo suas costas e pernas retas e movendo sua cabe\u00e7a para mais perto do ch\u00e3o.
- Endireite os bra\u00e7os, empurrando os quadris para cima e mantendo as costas e as pernas retas.
- Repita.
",
+ "name": "Flex\u00e3o Pike",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:15.205Z",
+ "language": 7,
+ "uuid": "9f1059f2-4ae0-4b77-bdb2-23ec1f54450c",
+ "exercise_base": 454
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1360,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Nash",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ba\u015flang\u0131\u00e7 durumu:
A\u015fa\u011f\u0131 bakan k\u00f6pek:V\u00fccudunuz s\u0131rt, kollar ve bacaklarla d\u00fcz olacak \u015fekilde bir V \u015fekli olu\u015fturmal\u0131d\u0131r. Kal\u00e7alar\u0131n havada olmal\u0131d\u0131r.Y\u00fcksek plank durumunda ellerinizi geriye do\u011fru y\u00fcr\u00fcterek bu duruma gelebilirsiniz.
Ad\u0131mlar:
- Dirseklerinizi yana do\u011fru b\u00fck\u00fcn, s\u0131rt\u0131n\u0131z\u0131 ve bacaklar\u0131n\u0131z\u0131 d\u00fcz tutun ve ba\u015f\u0131n\u0131z\u0131 yere yakla\u015ft\u0131r\u0131n.
- Kollar\u0131n\u0131z\u0131 d\u00fczeltin, kal\u00e7alar\u0131n\u0131z\u0131 geriye do\u011fru itin ve s\u0131rt\u0131n\u0131z\u0131 ve bacaklar\u0131n\u0131z\u0131 d\u00fcz tutun.
- Tekrarlay\u0131n.
",
+ "name": "Pike \u015f\u0131nav",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:16.912Z",
+ "language": 16,
+ "uuid": "81600b6f-12f5-4128-965d-75d064354121",
+ "exercise_base": 454
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1361,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Nash",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:
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\u0392\u03ae\u03bc\u03b1\u03c4\u03b1:
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- \u03a4\u03b5\u03bd\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1, \u03c3\u03c0\u03c1\u03ce\u03c7\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03af\u03c3\u03b9\u03b1.
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5.
",
+ "name": "\u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03c3\u03b5 \u03c3\u03c7\u03ae\u03bc\u03b1 \u039b",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:18.620Z",
+ "language": 8,
+ "uuid": "bdb0b10c-4d81-4026-9420-d1e3d81a5490",
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+ }
+ },
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+ "pk": 1362,
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Nash",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u0645\u0648\u0642\u0641 \u0627\u0644\u062a\u062d\u062f\u064a\u0642:
\u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u062a\u062c\u0647 \u0644\u0644\u0623\u0633\u0641\u0644:\u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u062e\u0630 \u062c\u0633\u0645\u0643 \u0634\u0643\u0644 V \u060c \u0645\u0639 \u0638\u0647\u0631 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0630\u0631\u0627\u0639\u0627\u0646 \u0648\u0623\u0631\u062c\u0644. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621.\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0631\u062c\u0627\u0639 \u064a\u062f\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0645\u0646 \u0644\u0648\u062d \u0645\u0631\u062a\u0641\u0639.
\u0627\u0644\u062e\u0637\u0648\u0627\u062a:
1- \u0627\u062b\u0646\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643 \u0648\u0631\u062c\u0644\u064a\u0643 \u0648\u062d\u0631\u0643 \u0631\u0623\u0633\u0643 \u0623\u0642\u0631\u0628 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.
- \u0627\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0627\u062f\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643 \u0648\u0631\u062c\u0644\u064a\u0643.
- \u0643\u0631\u0631.
",
+ "name": "\u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0627\u0644\u0636\u063a\u0637",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:18.982Z",
+ "language": 17,
+ "uuid": "ddb9acc8-ab9b-45ad-93bd-4208d4089833",
+ "exercise_base": 454
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1363,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Nash",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u4e0b\u72ac\u5f0f\uff1a\u8eab\u4f53\u6210V\u5b57\u5f62\uff0c\u80cc\u90e8\u3001\u624b\u81c2\u548c\u817f\u90e8\u633a\u76f4\uff0c\u81c0\u90e8\u7fd8\u5728\u7a7a\u4e2d\u3002\u60a8\u53ef\u4ee5\u5148\u505a\u9ad8\u4f4d\u5e73\u677f\u652f\u6491\u7684\u59ff\u52bf\uff0c\u7136\u540e\u5c06\u53cc\u624b\u5411\u540e\u79fb\u6765\u5f62\u6210\u8fd9\u4e2a\u59ff\u52bf\u3002
\u6b65\u9aa4\uff1a
- \u5c06\u4e24\u4e2a\u8098\u90e8\u5411\u4e00\u4fa7\u5f2f\u66f2\uff0c\u4fdd\u6301\u80cc\u90e8\u548c\u817f\u90e8\u633a\u76f4\uff0c\u5c06\u5934\u9760\u8fd1\u5730\u9762\u3002
- \u4f38\u76f4\u53cc\u81c2\uff0c\u5c06\u81c0\u90e8\u5411\u540e\u63a8\uff0c\u4fdd\u6301\u80cc\u90e8\u548c\u817f\u90e8\u633a\u76f4\u3002
- \u91cd\u590d\u3002
",
+ "name": "\u6298\u5200\u4fef\u5367\u6491",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:19.373Z",
+ "language": 24,
+ "uuid": "dbb3e4ba-7034-4bae-b0dc-be7b15c07e2a",
+ "exercise_base": 454
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1364,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "minifigmaster125",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Berdiri pada satu kaki, dengan kaki yang lain lurus dan sedikit ke depan.
- Bend satu lutut perlahan-lahan, turun ke dalam jongkok dan menjaga punggung dan kaki Anda yang lain lurus.
- Perlahan-lahan angkat dirimu dari jongkok, meluruskan lutut yang bengkok dan menjaga kaki yang lain lurus.
- Ulangi
",
+ "name": "Pistol squat kiri",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:21.234Z",
+ "language": 23,
+ "uuid": "8d57e256-2337-4ef3-90ed-0379974e3f90",
+ "exercise_base": 456
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1365,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "minifigmaster125",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Postavte se na jednu nohu, druhou nohu rovn\u011b a m\u00edrn\u011b dop\u0159edu.
- Pomalu ohn\u011bte jedno koleno, sestupujte do d\u0159epu a udr\u017eujte z\u00e1da a druhou nohu rovn\u011b.
- Pomalu se zvedn\u011bte z d\u0159epu, narovnejte ohnut\u00e9 koleno a udr\u017eujte druhou nohu rovnou.
- Opakovat
",
+ "name": "D\u0159ep na lev\u00e9 noze",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:20.155Z",
+ "language": 9,
+ "uuid": "447dc136-b462-499e-975d-9703aaecf625",
+ "exercise_base": 456
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1366,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "minifigmaster125",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- P\u00e1rese en una pierna, con la otra pierna estirada y ligeramente hacia adelante.
- Doble una rodilla lentamente, bajando en sentadilla y manteniendo la espalda y la otra pierna estirada.
- Lev\u00e1ntese lentamente de la sentadilla, enderezando la rodilla doblada y manteniendo la otra pierna recta.
- Repita
",
+ "name": "Sentadillas en pistol izquierda",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:23.465Z",
+ "language": 4,
+ "uuid": "ddaffe55-150b-40ce-ae02-d2b8e4366cd4",
+ "exercise_base": 456
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1367,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "minifigmaster125",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Tenez-vous debout sur une jambe, l'autre jambe droite et l\u00e9g\u00e8rement en avant
- Pliez lentement un genou, descendez en position accroupie et gardez votre dos et votre autre jambe droits
- Soulevez-vous lentement du squat, en redressant le genou pli\u00e9 et en gardant l'autre jambe droite
- R\u00e9p\u00e9ter
",
+ "name": "Pistol squats gauches",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:21.967Z",
+ "language": 12,
+ "uuid": "16d87f10-f979-4cc9-99a8-75eb190f9ca2",
+ "exercise_base": 456
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1368,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "minifigmaster125",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Pi\u0161toljski \u010du\u010dnjevi lijevo",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:23.045Z",
+ "language": 22,
+ "uuid": "a22453c7-2bec-4abe-bd36-ed28db6bd491",
+ "exercise_base": 456
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1369,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "minifigmaster125",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Stai in piedi su una gamba, con l'altra gamba dritta e leggermente in avanti.
- Piegare un ginocchio lentamente, scendendo in uno squat e mantenendo la schiena e l'altra gamba dritta.
- Alzati lentamente dallo squat, raddrizzando il ginocchio piegato e mantenendo l'altra gamba dritta.
- Ripeti
",
+ "name": "Squat a pistola a sinistra",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:23.845Z",
+ "language": 13,
+ "uuid": "292833dd-045d-4cd8-8bab-09d3bcb77328",
+ "exercise_base": 456
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1370,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "minifigmaster125",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Zet \u00e9\u00e9n been voor je.
- Buig je knie totdat je hurkt - houd je rug en andere been recht.
- Buig je knie terug en maak hem weer recht.
- Herhaal
",
+ "name": "Pistoolzit (links)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:22.675Z",
+ "language": 6,
+ "uuid": "c0a9e7fc-5ba5-40e4-8ee3-4409ce683eb6",
+ "exercise_base": 456
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1371,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "minifigmaster125",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Fique de p\u00e9 em uma perna, com a outra perna reta e ligeiramente para frente.
- Dobre um joelho lentamente, descendo para um agachamento e mantendo as costas e a outra perna reta.
- Levante-se lentamente do agachamento, endireitando o joelho dobrado e mantendo a outra perna reta.
- Repita
",
+ "name": "Pistol squats esquerda",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:21.589Z",
+ "language": 7,
+ "uuid": "6386b0d7-cffd-441c-a6bc-204a32a4ef93",
+ "exercise_base": 456
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1372,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "minifigmaster125",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Di\u011fer baca\u011f\u0131n\u0131z d\u00fcz ve hafif\u00e7e \u00f6ne gelecek \u015fekilde tek ayak \u00fczerinde durun.
- Bir dizinizi yava\u015f\u00e7a b\u00fck\u00fcn, s\u0131rt\u0131n\u0131z\u0131 ve di\u011fer baca\u011f\u0131n\u0131z\u0131 d\u00fcz tutarak \u00e7\u00f6melme durumuna inin.
- E\u011fik dizinizi d\u00fczelterek ve di\u011fer baca\u011f\u0131n\u0131z\u0131 d\u00fcz tutarak \u00e7\u00f6melme durumundan yava\u015f\u00e7a kendinizi kald\u0131r\u0131n.
- Tekrarlay\u0131n
",
+ "name": "Tabanca durumunda \u00e7\u00f6melme (sol)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:24.332Z",
+ "language": 16,
+ "uuid": "377d250d-77f4-4410-9f2f-1a79342b9a36",
+ "exercise_base": 456
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1373,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "minifigmaster125",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9, \u03bc\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c0\u03cc\u03b4\u03b9 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03bf \u03ba\u03b1\u03b9 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac.
- \u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03b1\u03c1\u03b3\u03ac \u03c4\u03bf \u03ad\u03bd\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf, \u03ba\u03b1\u03c4\u03b5\u03b2\u03b1\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03b5 \u03b2\u03b1\u03b8\u03cd \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c0\u03cc\u03b4\u03b9 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03bf.
- \u03a3\u03b7\u03ba\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03b1\u03c1\u03b3\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03b2\u03b1\u03b8\u03cd \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1, \u03b9\u03c3\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c0\u03cc\u03b4\u03b9 \u03af\u03c3\u03b9\u03bf.
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5
",
+ "name": "\u0392\u03b1\u03b8\u03cd \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03b1\u03c1\u03b9\u03c3\u03c4\u03b5\u03c1\u03bf\u03cd \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:24.725Z",
+ "language": 8,
+ "uuid": "a71249e4-a9c5-43a6-bdcd-248edd191310",
+ "exercise_base": 456
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1374,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "minifigmaster125",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u0642\u0641 \u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0648\u0633\u0627\u0642\u0643 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u0642\u0644\u064a\u0644\u064b\u0627.
- \u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0628\u0628\u0637\u0621 \u060c \u0648\u0627\u0646\u0632\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643 \u0648\u0631\u062c\u0644\u0643 \u0627\u0644\u0623\u062e\u0631\u0649.
- \u0627\u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0628\u0628\u0637\u0621 \u0645\u0646 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u060c \u0645\u0633\u062a\u0642\u064a\u0645 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0645\u062b\u0646\u064a\u0629 \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.
- \u0643\u0631\u0631
",
+ "name": "Pistol squats \u0627\u0644\u064a\u0633\u0627\u0631",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:22.338Z",
+ "language": 17,
+ "uuid": "88f46de1-f029-40ad-b518-be388e46452d",
+ "exercise_base": 456
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1375,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "minifigmaster125",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u5355\u817f\u7ad9\u7acb\uff0c\u53e6\u4e00\u6761\u817f\u4f38\u76f4\uff0c\u7565\u5fae\u5411\u524d\u3002
- \u6162\u6162\u5f2f\u66f2\u4e00\u6761\u817f\u7684\u819d\u76d6\uff0c\u4e0b\u8e72\uff0c\u4fdd\u6301\u80cc\u90e8\u548c\u53e6\u4e00\u6761\u817f\u4f38\u76f4\u3002
- \u4ece\u4e0b\u8e72\u72b6\u6001\u6162\u6162\u8d77\u8eab\uff0c\u4f38\u76f4\u5f2f\u66f2\u7684\u819d\u76d6\uff0c\u4fdd\u6301\u53e6\u4e00\u6761\u817f\u4f38\u76f4\u3002
- \u91cd\u590d\u3002
",
+ "name": "\u5de6\u817f\u624b\u67aa\u5f0f\u6df1\u8e72",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:25.068Z",
+ "language": 24,
+ "uuid": "83599f98-12e0-4234-9176-70d9753afcee",
+ "exercise_base": 456
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1376,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "maxamillion1414",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posisi awal:
Masuk ke posisi push-up awal, dengan tangan dan kaki menyentuh tanah dan punggung, lengan dan kaki lurus. Untuk mencapai posisi ini, Anda bisa berbaring tengkurap, meletakkan tangan menghadap ke bawah di samping kepala, dan mengangkat tangan ke atas hingga lurus.
Langkah:
- Tekuk siku hingga dada hampir menyentuh lantai, pastikan punggung selalu lurus.
- Gunakan lengan Anda untuk mengangkat diri kembali ke posisi awal.
- Ulangi.
",
+ "name": "Push-up",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:40:37.176Z",
+ "language": 23,
+ "uuid": "af811875-4631-44ee-95ea-080ec3905044",
+ "exercise_base": 482
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1377,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "maxamillion1414",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "V\u00fdchoz\u00ed poloha:
Zaujm\u011bte v\u00fdchoz\u00ed polohu kliku, s dlan\u011bmi a prsty na nohou dot\u00fdkaj\u00edc\u00edmi se zem\u011b a rovn\u00fdmi z\u00e1dy, pa\u017eemi a nohama. Pro dosa\u017een\u00ed t\u00e9to pozice si m\u016f\u017eete lehnout na b\u0159icho, dlan\u011b polo\u017eit na zem vedle hlavy, a postupn\u011b se rukama zvednout, dokud nebudou rovn\u00e9.
Kroky:
- Ohn\u011bte postupn\u011b lokty dokud se va\u0161e hru\u010f nedotkne zem\u011b. Va\u0161e z\u00e1da by m\u011bla b\u00fdt rovn\u00e1 b\u011bhem cel\u00e9ho pohybu.
- Zvedn\u011bte se pa\u017eemi zp\u011bt do v\u00fdchoz\u00ed polohy.
- Opakujte od za\u010d\u00e1tku.
",
+ "name": "Kliky",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:40:04.829Z",
+ "language": 9,
+ "uuid": "60f47c30-ff11-4542-bc53-134354308721",
+ "exercise_base": 482
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1378,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "maxamillion1414",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Acu\u00e9stese boca abajo.
- Ponga sus manos cerca de sus orejas.
- Usa los brazos para levantar el est\u00f3mago hasta que los brazos est\u00e9n rectos, manteniendo la espalda recta
- Doble los brazos hasta que el pecho casi toque el suelo, asegur\u00e1ndose de que la espalda est\u00e9 recta.
- Repita desde el paso 3
",
+ "name": "Lagartijas",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:40:09.365Z",
+ "language": 4,
+ "uuid": "1ac176e4-0a52-43d4-8601-4aac15111217",
+ "exercise_base": 482
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1379,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "maxamillion1414",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Position de d\u00e9part:
Mettez-vous dans la position de d\u00e9part des pompes, les mains et les orteils touchant le sol, et le dos, les bras et les jambes tendus. Pour arriver \u00e0 cette position, vous pouvez vous allonger sur le ventre, placer vos mains \u00e0 c\u00f4t\u00e9 de votre t\u00eate et lever vos bras jusqu'\u00e0 ce qu'ils soient droits.
\u00c9tapes :
- Pliez les bras jusqu'\u00e0 ce que votre poitrine touche presque le sol, en vous assurant que votre dos reste bien droit.
- Utilisez vos bras pour vous soulever pour revenir \u00e0 la position de d\u00e9part.
- R\u00e9p\u00e9tez
",
+ "name": "Pompes",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:40:27.420Z",
+ "language": 12,
+ "uuid": "9d0ec8c3-f594-4752-876a-669349b3c6e7",
+ "exercise_base": 482
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1380,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "maxamillion1414",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Sklekovi",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:40:41.504Z",
+ "language": 22,
+ "uuid": "e7169e29-7fe1-482c-990f-346e57d7de5c",
+ "exercise_base": 482
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1381,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "maxamillion1414",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posizione di partenza:
Mettetevi nella posizione di partenza delle flessioni, con le mani e le dita dei piedi che toccano il suolo e la schiena, le braccia e le gambe dritte. Per arrivare a questa posizione, puoi sdraiarti a pancia in gi\u00f9, mettere le mani rivolte verso il basso accanto alla testa, e sollevare le braccia fino a quando sono dritte.
Passi:
- Piegare i gomiti fino a quando il petto tocca quasi il suolo, assicurandosi che la schiena sia sempre dritta.
- Usare le braccia per sollevarsi di nuovo fino alla posizione di partenza.
- Ripetere.
",
+ "name": "Piegamenti sulle braccia",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:40:22.371Z",
+ "language": 13,
+ "uuid": "4f913f2c-63bb-4e47-b83b-af479ff689bd",
+ "exercise_base": 482
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1382,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "maxamillion1414",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Beginpositie:
Kom in de start push-up positie, met je handen en tenen tegen de grond en rug, armen en benen recht. Om in deze positie te komen, kun je op je buik gaan liggen, je handen naar beneden gericht naast je hoofd plaatsen, en je armen omhoog tillen tot ze recht zijn.
Stappen:
- Buig bij de ellebogen tot je borst bijna de grond raakt, zorg ervoor dat je rug altijd recht is.
- Gebruik je armen om jezelf weer op te tillen naar de beginpositie.
- Herhaal.
",
+ "name": "Opdrukken",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:40:17.808Z",
+ "language": 6,
+ "uuid": "f4eb9255-3ee9-411b-96d5-e969c38cc6f5",
+ "exercise_base": 482
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1383,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "maxamillion1414",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posi\u00e7\u00e3o inicial:
Entre na posi\u00e7\u00e3o inicial de flex\u00e3o, com as m\u00e3os e os dedos dos p\u00e9s tocando o ch\u00e3o e as costas, bra\u00e7os e pernas retos. Para chegar a essa posi\u00e7\u00e3o, voc\u00ea pode deitar de bru\u00e7os, colocar as m\u00e3os voltadas para baixo ao lado da cabe\u00e7a e levantar os bra\u00e7os at\u00e9 que estejam retos.
Passos:
- Dobre os cotovelos at\u00e9 que seu peito quase toque o ch\u00e3o, certificando-se de que suas costas estejam sempre retas.
- Use os bra\u00e7os para voltar \u00e0 posi\u00e7\u00e3o inicial.
- Repita.
",
+ "name": "Flex\u00e3o de bra\u00e7os",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:59.977Z",
+ "language": 7,
+ "uuid": "ce60b00f-c9d5-4d15-86e9-aad83fb2b021",
+ "exercise_base": 482
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1384,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "maxamillion1414",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Karn\u0131n\u0131z \u00fczerine uzan\u0131n
- Ellerinizi kulaklar\u0131n\u0131z\u0131n yak\u0131n\u0131na yerle\u015ftirin
- S\u0131rt\u0131 d\u00fcz tutarak kollar d\u00fcz olana kadar karn\u0131n\u0131z\u0131 yukar\u0131 kald\u0131rmak i\u00e7in kollar\u0131n\u0131z\u0131 kullan\u0131n
- G\u00f6\u011f\u00fcs neredeyse yere de\u011fene kadar kollar\u0131 b\u00fck\u00fcn, s\u0131rt\u0131n d\u00fcz oldu\u011fundan emin olun
- ad\u0131mdan itibaren tekrarlay\u0131n
",
+ "name": "\u015e\u0131nav",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:40:45.816Z",
+ "language": 16,
+ "uuid": "89c74b9c-8ede-4ac1-b769-e193c2166cec",
+ "exercise_base": 482
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1385,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "maxamillion1414",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:
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+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posisi awal:
Mulailah dengan menggantung dari bar pull-up, telapak tangan menghadap jauh dan kaki dari lantai.Tangan Anda harus sedikit lebih lebar dari selebar bahu. Hanya sedikit begitu, sehingga siku masih di depan tubuh daripada tepat ke samping.Tubuh Anda harus lurus dan sedikit mengarah ke depan. Lengan Anda harus diperpanjang.
Langkah:
- Gunakan kekuatan Anda untuk menarik tubuh Anda secara merata, mendekatkan dada anda ke Palang pull-up dan dagu Anda tepat di atasnya. Jangan mengangkat diri menggunakan momentum, seperti menendang.
- Hati-hati menurunkan tubuh Anda kembali ke posisi awal.
- Ulangi.
Tips:
- Untuk melakukan pull-up dengan benar, Anda harus terlebih dahulu membangun kekuatan di beberapa area utama, termasuk bahu, lengan, dan perut. Mulailah dengan pull-up hanya setelah Anda membangun kekuatan yang cukup dengan latihan lain.
",
+ "name": "Tarik - up",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:42:04.268Z",
+ "language": 23,
+ "uuid": "eef69bbc-2e6b-446e-909a-f46a52a33c8e",
+ "exercise_base": 475
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1391,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Shyby",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:42:00.153Z",
+ "language": 9,
+ "uuid": "e4eb4455-8ba5-49e8-bd90-f9c6674d6396",
+ "exercise_base": 475
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1392,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Pompes",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:47.308Z",
+ "language": 12,
+ "uuid": "ea2239c2-4799-45f1-8bd1-8f885cafbc46",
+ "exercise_base": 475
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1393,
+ "fields": {
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posizione di partenza:
Iniziare appendendosi alla barra di pull-up, con i palmi rivolti verso l'esterno e i piedi fuori dal pavimento.Le vostre mani dovrebbero essere leggermente pi\u00f9 larghe della larghezza delle spalle. Solo leggermente, in modo che i gomiti siano ancora di fronte al corpo piuttosto che esattamente di lato.Il corpo deve essere dritto e puntato leggermente in avanti. Le braccia devono essere distese.
Passi:
- Usa la tua forza per tirare il tuo corpo verso l'alto in modo uniforme, avvicinando il tuo petto alla barra del pull-up e il tuo mento appena sopra di essa. NON sollevarsi usando lo slancio, come i calci.
- Abbassare con attenzione il corpo fino alla posizione di partenza.
- Ripetere.
Suggerimenti:
- Per fare correttamente le trazioni, dovete prima costruire la forza in diverse aree chiave, comprese le spalle, le braccia e gli addominali. Iniziate con le trazioni solo dopo aver acquisito abbastanza forza con altri esercizi.
",
+ "name": "Pull ups",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:51.661Z",
+ "language": 13,
+ "uuid": "8a2418b3-de51-4b64-9ae3-f98330250823",
+ "exercise_base": 475
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1394,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Beginpositie:
Begin met hangen aan de pull-up bar, handpalmen van je af en voeten van de vloer.Je handen moeten iets wijder dan schouderbreedte uit elkaar staan. Slechts een beetje, zodat de ellebogen nog steeds voor het lichaam zijn in plaats van haaks opzij.Je lichaam moet recht zijn en een beetje naar voren wijzen. Je armen moeten gestrekt zijn.
Stappen:
- Gebruik uw kracht om uw lichaam gelijkmatig omhoog te trekken, waarbij u uw borst dichter bij de pull-up bar brengt en uw kin er net boven. Til jezelf NIET op door gebruik te maken van momentum, zoals schoppen.
- Laat je lichaam voorzichtig weer zakken naar de startpositie.
- Herhaal.
Tips:
- Om pull-ups correct uit te voeren, moet je eerst kracht opbouwen in verschillende belangrijke gebieden, waaronder schouders, armen, en buikspieren. Begin pas met pull-ups nadat u voldoende kracht hebt opgebouwd met andere oefeningen.
",
+ "name": "Optrekken",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:43.174Z",
+ "language": 6,
+ "uuid": "ac51d56d-5d06-4c54-8e33-4f14064a7853",
+ "exercise_base": 475
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1395,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posi\u00e7\u00e3o inicial:
Comece pendurando-se na barra de pull-up, com as palmas das m\u00e3os voltadas para fora e os p\u00e9s fora do ch\u00e3o.Suas m\u00e3os devem estar ligeiramente mais afastadas do que a largura dos ombros. Apenas ligeiramente, de modo que os cotovelos ainda estejam na frente do corpo e n\u00e3o diretamente para o lado.Seu corpo deve ser reto e apontado ligeiramente para a frente. Seus bra\u00e7os devem estar estendidos.
Passos:
- Use sua for\u00e7a para puxar o corpo para cima de maneira uniforme, aproximando o peito da barra e o queixo logo acima dela. N\u00c3O se levante usando impulso, como chutar.
- Abaixe cuidadosamente o corpo de volta \u00e0 posi\u00e7\u00e3o inicial.
- Repita.
Dicas:
- Para fazer flex\u00f5es corretamente, voc\u00ea deve primeiro aumentar a for\u00e7a em v\u00e1rias \u00e1reas-chave, incluindo ombros, bra\u00e7os e abdominais. Comece com flex\u00f5es somente depois de ter constru\u00eddo for\u00e7a suficiente com outros exerc\u00edcios.
",
+ "name": "Flex\u00f5es de bra\u00e7o",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:34.275Z",
+ "language": 7,
+ "uuid": "232775eb-5456-4218-a90e-29356b40ca3b",
+ "exercise_base": 475
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1396,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:
\u039e\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03ba\u03c1\u03b5\u03bc\u03ac\u03bc\u03b5\u03bd\u03bf\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03c1\u03ac\u03b2\u03b4\u03bf \u03ad\u03bb\u03be\u03b7\u03c2, \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b1\u03bb\u03ac\u03bc\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ad\u03be\u03c9 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03b5\u03c6\u03ac\u03c0\u03c4\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1.\u03a4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ac \u03c0\u03b9\u03bf \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd. \u039c\u03cc\u03bd\u03bf \u03b5\u03bb\u03b1\u03c6\u03c1\u03ac, \u03ad\u03c4\u03c3\u03b9 \u03ce\u03c3\u03c4\u03b5 \u03bf\u03b9 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03ba\u03cc\u03bc\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03cc\u03c7\u03b9 \u03af\u03c3\u03b9\u03b1 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9.\u03a4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03af\u03c3\u03b9\u03bf \u03ba\u03b1\u03b9 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03bf \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2. \u03a4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03ba\u03c4\u03b5\u03c4\u03b1\u03bc\u03ad\u03bd\u03b1.
\u0392\u03ae\u03bc\u03b1\u03c4\u03b1:
- \u03a7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03ae \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03c1\u03b1\u03b2\u03ae\u03be\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03bf\u03bc\u03bf\u03b9\u03cc\u03bc\u03bf\u03c1\u03c6\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9, \u03c6\u03ad\u03c1\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03b9\u03bf \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03b7 \u03c1\u03ac\u03b2\u03b4\u03bf \u03ad\u03bb\u03be\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c0\u03b7\u03b3\u03bf\u03cd\u03bd\u03b9 \u03c3\u03b1\u03c2 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03b1\u03c0\u03cc \u03c0\u03ac\u03bd\u03c9. \u039c\u0397\u039d \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b5\u03b1\u03c5\u03c4\u03cc \u03c3\u03b1\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03bf\u03c1\u03bc\u03ae, \u03cc\u03c0\u03c9\u03c2 \u03ba\u03bb\u03bf\u03c4\u03c3\u03b9\u03ad\u03c2.
- \u039a\u03b1\u03c4\u03b5\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c3\u03b5\u03ba\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7.
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5.
\u03a3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2:
- \u0393\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03c4\u03b1 \u03ad\u03bb\u03be\u03b5\u03b9\u03c2, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03c0\u03c1\u03ce\u03c4\u03b1 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03be\u03b5\u03c4\u03b5 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03c3\u03b5 \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ad\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03ce\u03bc\u03bf\u03b9, \u03c7\u03ad\u03c1\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03af. \u039e\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03ad\u03bb\u03be\u03b5\u03b9\u03c2 \u03bc\u03cc\u03bd\u03bf \u03b1\u03c6\u03bf\u03cd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03be\u03b5\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ae \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03bc\u03b5 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2.
",
+ "name": "\u0388\u03bb\u03be\u03b5\u03b9\u03c2",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:42:08.952Z",
+ "language": 8,
+ "uuid": "525459a0-ea9d-493f-82cf-cebfcfade671",
+ "exercise_base": 475
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1397,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:
\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u062a\u0639\u0644\u0642 \u0645\u0646 \u0634\u0631\u064a\u0637 \u0627\u0644\u0633\u062d\u0628 \u060c \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0645\u062a\u062c\u0647\u0629 \u0628\u0639\u064a\u062f\u064b\u0627 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u064a\u062f\u0627\u0643 \u0623\u0639\u0631\u0636 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646. \u0628\u062f\u0631\u062c\u0629 \u0637\u0641\u064a\u0641\u0629 \u0641\u0642\u0637 \u060c \u0628\u062d\u064a\u062b \u064a\u0638\u0644 \u0627\u0644\u0645\u0631\u0641\u0642\u0627\u0646 \u0623\u0645\u0627\u0645 \u0627\u0644\u062c\u0633\u0645 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u062c\u0627\u0646\u0628 \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631.\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062c\u0633\u062f\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0645\u0648\u062c\u0647\u064b\u0627 \u0644\u0644\u0623\u0645\u0627\u0645 \u0642\u0644\u064a\u0644\u0627\u064b. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643.
\u062e\u0637\u0648\u0627\u062a:
- \u0627\u0633\u062a\u062e\u062f\u0645 \u0642\u0648\u062a\u0643 \u0644\u0633\u062d\u0628 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u062a\u0633\u0627\u0648\u064a \u060c \u0645\u0639 \u062a\u0642\u0631\u064a\u0628 \u0635\u062f\u0631\u0643 \u0645\u0646 \u0634\u0631\u064a\u0637 \u0627\u0644\u0633\u062d\u0628 \u0648\u0627\u0644\u0630\u0642\u0646 \u0641\u0648\u0642\u0647 \u0645\u0628\u0627\u0634\u0631\u0629. \u0644\u0627 \u062a\u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0632\u062e\u0645 \u060c \u0645\u062b\u0644 \u0627\u0644\u0631\u0643\u0644.
- \u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0628\u062d\u0630\u0631 \u0644\u0623\u0633\u0641\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.
- \u0643\u0631\u0631.
\u0646\u0635\u0627\u0626\u062d:
- \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u062d\u0628 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u060c \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0623\u0648\u0644\u0627\u064b \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u062c\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0628\u0637\u0646. \u0627\u0628\u062f\u0623 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u062d\u0628 \u0641\u0642\u0637 \u0628\u0639\u062f \u0623\u0646 \u062a\u0643\u0648\u0646 \u0642\u062f \u0627\u0643\u062a\u0633\u0628\u062a \u0642\u0648\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u062e\u0631\u0649.
",
+ "name": "\u0627\u0633\u062d\u0628",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:42:13.550Z",
+ "language": 17,
+ "uuid": "db6af30a-886d-4cb0-bc7f-11e4c3a89960",
+ "exercise_base": 475
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1398,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u5148\u60ac\u6302\u5728\u5355\u6760\u4e0a\uff0c\u624b\u638c\u671d\u524d\uff0c\u53cc\u811a\u79bb\u5730\u3002\u53cc\u624b\u6bd4\u80a9\u7a0d\u5bbd\u3002\u4e0d\u8981\u592a\u5bbd\uff0c\u8098\u90e8\u4e0d\u8981\u5728\u8eab\u4f53\u4e24\u8fb9\uff0c\u8981\u5728\u8eab\u4f53\u524d\u9762\u3002\u8eab\u4f53\u5e94\u4e3a\u4f38\u76f4\uff0c\u7565\u5fae\u5411\u524d\u7684\u72b6\u6001\u3002\u624b\u81c2\u5e94\u5904\u4e8e\u4f38\u5c55\u72b6\u6001\u3002
\u6b65\u9aa4\uff1a
- \u7528\u529b\u5747\u5300\u5730\u62c9\u8d77\u4f60\u7684\u8eab\u4f53\uff0c\u4f7f\u80f8\u90e8\u9760\u8fd1\u5355\u6760\uff0c\u4e0b\u5df4\u521a\u597d\u8d85\u8fc7\u6a2a\u6746\u3002\u4e0d\u8981\u8dc3\u8d77\u6216\u6643\u8d77\u8eab\u4f53\uff0c\u6bd4\u5982\u8e22\u817f\u3002
- \u5c0f\u5fc3\u5730\u628a\u8eab\u4f53\u653e\u4e0b\u6765\uff0c\u56de\u5230\u8d77\u59cb\u4f4d\u7f6e\u3002
- \u91cd\u590d\u8fdb\u884c\u3002
\u63d0\u793a\uff1a\u2014\u2014\u5f15\u4f53\u5411\u4e0a\u8981\u60f3\u505a\u5f97\u6b63\u786e\uff0c\u60a8\u5fc5\u987b\u5148\u589e\u5f3a\u51e0\u4e2a\u5173\u952e\u90e8\u4f4d\u7684\u529b\u91cf\uff0c\u5305\u62ec\u80a9\u8180\u3001\u624b\u81c2\u548c\u8179\u808c\u3002\u60a8\u5e94\u8be5\u901a\u8fc7\u5176\u4ed6\u7ec3\u4e60\u79ef\u7d2f\u4e86\u8db3\u591f\u7684\u529b\u91cf\u540e\uff0c\u518d\u5f00\u59cb\u505a\u5f15\u4f53\u5411\u4e0a\u3002
",
+ "name": "\u5f15\u4f53\u5411\u4e0a",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:42:18.446Z",
+ "language": 24,
+ "uuid": "0b223640-7b92-4737-831d-1bbdfee863cc",
+ "exercise_base": 475
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1399,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "YYCfit / BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posisi awal:
- Mulai dengan posisi merangkak.Lengan harus ditekuk pada sisi kanan, dengan bahu tepat di atas siku.Punggung harus lurus, seluruh tubuh dalam garis lurus.
Langkah:
- Tahan posisi ini.
",
+ "name": "Papan lengan bawah",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:42:27.217Z",
+ "language": 23,
+ "uuid": "8664d4b1-5a15-420f-a127-e4159ed14141",
+ "exercise_base": 458
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1400,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "YYCfit / BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "V\u00fdchoz\u00ed pozice:
- Za\u010dn\u011bte na v\u0161ech \u010dty\u0159ech.Pa\u017ee by m\u011bly b\u00fdt pokr\u010den\u00e9 v prav\u00e9m \u00fahlu, ramena p\u0159\u00edmo nad lokty.Z\u00e1da by m\u011bla b\u00fdt rovn\u00e1, cel\u00e9 t\u011blo v p\u0159\u00edmce.
Kroky:
- Vydr\u017ete v t\u00e9to poloze.
",
+ "name": "Prkno na p\u0159edlokt\u00ed",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:42:44.005Z",
+ "language": 9,
+ "uuid": "f71d743e-7748-43b6-9049-6c67d6521ab3",
+ "exercise_base": 458
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1401,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "YYCfit / BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posici\u00f3n de salida:
- Empiece a cuatro patas.Los brazos deben estar doblados en \u00e1ngulo recto, con los hombros justo sobre los codos.La espalda debe estar recta, todo el cuerpo en l\u00ednea recta.
Pasos:
- Mantenga esta posici\u00f3n.
",
+ "name": "Plancha de antebrazo",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:42:29.493Z",
+ "language": 4,
+ "uuid": "96ba2610-dd8b-490b-8583-5dc7ef871c02",
+ "exercise_base": 458
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1402,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "YYCfit / BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Position de d\u00e9part :
- Commencez \u00e0 quatre pattes.Les bras doivent \u00eatre pli\u00e9s \u00e0 angle droit, les \u00e9paules au-dessus des coudes.Le dos doit \u00eatre droit, le corps entier en ligne droite.
\u00c9tapes :
- Maintenez cette position.
",
+ "name": "Planche pour les avant-bras",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:42:31.802Z",
+ "language": 12,
+ "uuid": "856f1be8-be80-4498-a3fe-16c45833b071",
+ "exercise_base": 458
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1403,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "YYCfit / BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Izdr\u017eaj na podlakticama",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:42:22.750Z",
+ "language": 22,
+ "uuid": "646eea8d-359b-4f68-ba73-c76cdcb3fd08",
+ "exercise_base": 458
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1405,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "YYCfit / BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Startpositie:
- Ga op z'n hondjes zitten.Buig je armen en zet je schouders gelijk met je ellebogen.Je rug en de rest van je lichaam moeten gestrekt zijn.
Stappen:
- Houd deze positie vast.
",
+ "name": "Onderarmplanken",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:42:24.915Z",
+ "language": 6,
+ "uuid": "f5e1634a-2b8c-40cf-a080-e7dadfb4597b",
+ "exercise_base": 458
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1406,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "YYCfit / BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posi\u00e7\u00e3o inicial:
- Inicie na posi\u00e7\u00e3o de quatro.Os bra\u00e7os devem dobrar-se em um \u00e2ngulo reto, com os ombro alinhados aos cotovelos.As costas devem estar direitas, com todo o corpo em linha reta.
Passos:
- Mantenha essa posi\u00e7\u00e3o.
",
+ "name": "Prancha horizontal",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:42:41.850Z",
+ "language": 7,
+ "uuid": "10fa16c9-4a15-45a9-bc8b-e93706a6bb88",
+ "exercise_base": 458
+ }
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+ "model": "exercises.translation",
+ "pk": 1407,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "YYCfit / BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ba\u015flang\u0131\u00e7 durumu:
- D\u00f6rt ayak \u00fczerinde ba\u015flay\u0131n.Kollar, omuzlar dirseklerin tam \u00fczerinde olacak \u015fekilde dik a\u00e7\u0131yla b\u00fck\u00fclmelidir.S\u0131rt d\u00fcz olmal\u0131, t\u00fcm v\u00fccut d\u00fcz bir \u00e7izgide olmal\u0131d\u0131r.
Ad\u0131mlar:
- Bu durumda kal\u0131n.
",
+ "name": "\u00d6n kol plank hareketi",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:42:46.290Z",
+ "language": 16,
+ "uuid": "29bce35b-de9b-4b11-91be-1068b6fbd3c2",
+ "exercise_base": 458
+ }
+ },
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+ "pk": 1408,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
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+ "license_author_url": "",
+ "license_derivative_source_url": "",
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\u0392\u03ae\u03bc\u03b1\u03c4\u03b1:
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",
+ "name": "\u03a3\u03b1\u03bd\u03af\u03b4\u03b1 \u03c0\u03ae\u03c7\u03b7",
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+ "last_update": "2023-12-26T16:42:48.841Z",
+ "language": 8,
+ "uuid": "51fd6b7a-1e57-4c0e-9a89-fdae47a4c9e7",
+ "exercise_base": 458
+ }
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+ {
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+ "pk": 1409,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "YYCfit / BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "\u041f\u043b\u0430\u043d\u043a\u0430",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:42:51.160Z",
+ "language": 5,
+ "uuid": "0ec86e96-9e41-438b-a878-d8a6082e0da7",
+ "exercise_base": 458
+ }
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+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "YYCfit / BFad07",
+ "license_author_url": "",
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+ "description": "",
+ "name": "\u05e4\u05dc\u05d0\u05e0\u05e7",
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+ "language": 21,
+ "uuid": "0c4e80b8-993b-4669-a24d-b9407767dbca",
+ "exercise_base": 458
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+ },
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+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "YYCfit / BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:
- \u0627\u0628\u062f\u0623 \u0628\u064a\u062f\u064a\u0643 \u0648\u0633\u0627\u0642\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u0631\u0636.\u064a\u062c\u0628 \u062b\u0646\u064a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u0632\u0627\u0648\u064a\u0629 \u0642\u0627\u0626\u0645\u0629 \u0645\u0639 \u0648\u0636\u0639 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0641\u0648\u0642 \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646.\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0638\u0647\u0631 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0627\u0644\u062c\u0633\u0645 \u0643\u0644\u0647 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645.
\u062e\u0637\u0648\u0627\u062a:
- \u0627\u0644\u062b\u0628\u0648\u062a \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639.
",
+ "name": "\u0644\u0648\u062d \u0627\u0644\u0633\u0627\u0639\u062f",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:42:56.057Z",
+ "language": 17,
+ "uuid": "f0f0f53f-307f-429f-b59b-4f779255f011",
+ "exercise_base": 458
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1412,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "YYCfit / BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u59ff\u52bf\uff1a
- \u56db\u80a2\u7740\u5730\u3002\u624b\u81c2\u5f2f\u66f2\u6210\u76f4\u89d2\uff0c\u80a9\u90e8\u5e94\u8be5\u6b63\u597d\u5728\u8098\u90e8\u4e0a\u65b9\u3002\u80cc\u90e8\u633a\u76f4\uff0c\u6574\u4e2a\u8eab\u4f53\u5728\u4e00\u6761\u76f4\u7ebf\u4e0a\u3002
\u6b65\u9aa4\uff1a
- \u4fdd\u6301\u8be5\u59ff\u52bf\u3002
",
+ "name": "\u5e73\u677f\u652f\u6491",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:42:58.568Z",
+ "language": 24,
+ "uuid": "a7305878-947c-43d6-b645-d41e44971a1c",
+ "exercise_base": 458
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1413,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posisi awal:
Duduk atau berdiri dengan punggung lurus.
Langkah:
- Angkat bahu lurus ke atas sejauh mungkin dan tahan selama 5 detik.
- Lepaskan bahu kembali ke posisi santai.
- Ulangi.
",
+ "name": "Mengangkat bahu",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:03.922Z",
+ "language": 23,
+ "uuid": "486756e9-32b4-4917-911f-b765b0585000",
+ "exercise_base": 570
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1414,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Sitzen oder stehen Sie mit geradem R\u00fccken.
Schritte:
- Heben Sie die Schultern so weit wie m\u00f6glich gerade nach oben und halten Sie sie 5 Sekunden lang.
- Lassen Sie die Schultern wieder in eine entspannte Position sinken.
- Wiederholen Sie die \u00dcbung.
",
+ "name": "Schulterzucken",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:05.138Z",
+ "language": 1,
+ "uuid": "bd0d82de-0ceb-4f75-a051-a92f50eb57f0",
+ "exercise_base": 570
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1415,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Haussement d'\u00e9paules",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:03.452Z",
+ "language": 12,
+ "uuid": "cbbb830c-da22-4e02-b694-e3b16b052a3e",
+ "exercise_base": 570
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1416,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posizione di partenza:
Seduti o in piedi con la schiena dritta.
Passi:
- Sollevare le spalle in alto il pi\u00f9 possibile e tenere premuto per 5 secondi.
- Rilasciare le spalle verso il basso in una posizione rilassata.
- Ripetere.
",
+ "name": "Scrollate di spalle",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:05.715Z",
+ "language": 13,
+ "uuid": "0f6d3598-0adb-4fba-84f3-65c612ce6ba6",
+ "exercise_base": 570
+ }
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+ {
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+ "pk": 1417,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Beginpositie:
Zit of sta met rechte rug.
Stappen:
- Til de schouders zo ver mogelijk recht omhoog en houd ze 5 sec. vast.
- Laat de schouders weer zakken naar een ontspannen positie.
- Herhaal.
",
+ "name": "Schouders ophalen",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:04.571Z",
+ "language": 6,
+ "uuid": "cb79048c-8731-454f-a942-4bfd000609b2",
+ "exercise_base": 570
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1418,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posic\u00e3o inicial:
Sente-se ou fique de p\u00e9 com as costas retas.
Passos:
- Levante os ombros o m\u00e1ximo poss\u00edvel e segure por 5 segundos.
- Solte os ombros de volta para uma posi\u00e7\u00e3o relaxada.
- Repita.
",
+ "name": "Encolher os ombros",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:02.938Z",
+ "language": 7,
+ "uuid": "80c3341f-4f7e-4b0b-9e8e-d755e048aaf1",
+ "exercise_base": 570
+ }
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+ {
+ "model": "exercises.translation",
+ "pk": 1419,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:
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- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5.
",
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+ "last_update": "2023-12-26T16:44:06.814Z",
+ "language": 8,
+ "uuid": "88b05f48-41ca-481a-aa07-efb618361e97",
+ "exercise_base": 570
+ }
+ },
+ {
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+ "pk": 1420,
+ "fields": {
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:
\u0627\u062c\u0644\u0633 \u0623\u0648 \u0642\u0641 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645.
\u062e\u0637\u0648\u0627\u062a:
- \u0627\u0631\u0641\u0639 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0625\u0644\u0649 \u0623\u0642\u0635\u0649 \u062d\u062f \u0645\u0645\u0643\u0646 \u0648\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646\u064d.
- \u062d\u0631\u0631 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0644\u0623\u0633\u0641\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0645\u0631\u064a\u062d.
- \u0643\u0631\u0631.
",
+ "name": "\u0647\u0632 \u0627\u0644\u0643\u062a\u0641\u064a\u0646",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:07.303Z",
+ "language": 17,
+ "uuid": "1294ad10-eaa7-4b1a-88fb-c74dd5071030",
+ "exercise_base": 570
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1421,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u4f4d\u7f6e\uff1a\u5750\u4f4d\u6216\u7ad9\u4f4d\uff0c\u80cc\u90e8\u633a\u76f4\u3002
\u6b65\u9aa4\uff1a
- \u5c06\u80a9\u8180\u5c3d\u53ef\u80fd\u5730\u5411\u4e0a\u62ac\u8d77\uff0c\u4fdd\u6301 5 \u79d2\u3002
- \u80a9\u8180\u56de\u5230\u653e\u677e\u7684\u4f4d\u7f6e\u3002
- \u91cd\u590d\u3002
",
+ "name": "\u8038\u80a9\u8fd0\u52a8",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:07.845Z",
+ "language": 24,
+ "uuid": "ea772769-d949-4e6c-ba98-46c505f6aaf2",
+ "exercise_base": 570
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1422,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "http://www.bodybuilding.com/",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Berbaringlah, dengan siku bawah Anda di sudut kanan, lengan mencuat
- Angkat panggul Anda dari lantai dengan mengangkat bahu bawah Anda ke atas, menjaga lengan bawah di lantai; kepala, panggul, dan kaki Anda harus berada dalam garis lurus
- Tahan posisi
",
+ "name": "Plank samping kiri",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:11.089Z",
+ "language": 23,
+ "uuid": "1f984fd1-6930-4923-8e7a-e761b1f1c241",
+ "exercise_base": 580
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1423,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "http://www.bodybuilding.com/",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Lehn\u011bte si na bok, se spodn\u00edm loktem v prav\u00e9m \u00fahlu, pa\u017ee vy\u010dn\u00edvaj\u00edc\u00ed
- Zvedn\u011bte p\u00e1nev z podlahy zved\u00e1n\u00ed spodn\u00ed rameno, dr\u017e\u00ed p\u0159edlokt\u00ed na podlaze, hlavu, p\u00e1nev a nohy by m\u011bly b\u00fdt v jedn\u00e9 p\u0159\u00edmce
- Dr\u017ete tuto pozici
",
+ "name": "Prkno na lev\u00e9m boku",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:13.239Z",
+ "language": 9,
+ "uuid": "92d5a98e-f3ef-4d82-b257-9fc79661e310",
+ "exercise_base": 580
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1424,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "http://www.bodybuilding.com/",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Acu\u00e9stese sobre su lado correspondiente, con el codo en \u00e1ngulo recto y el brazo hacia afuera
- Levante la pelvis del suelo levantando el hombro hacia arriba, manteniendo el antebrazo en el suelo; la cabeza, la pelvis y los pies deben estar en l\u00ednea recta
- Mantenga esta posici\u00f3n
",
+ "name": "Plancha de lado izquierdo",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:09.650Z",
+ "language": 4,
+ "uuid": "520b6f72-3571-449e-9a51-418fae83a249",
+ "exercise_base": 580
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1425,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "http://www.bodybuilding.com/",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Allongez-vous sur le c\u00f4t\u00e9, le coude inf\u00e9rieur \u00e0 angle droit, le bras d\u00e9passant
- Soulevez votre bassin du sol en soulevant votre \u00e9paule inf\u00e9rieure, en gardant l'avant-bras sur le sol\u00a0; votre t\u00eate, votre bassin et vos pieds doivent \u00eatre en ligne droite
- Maintenez cette position
",
+ "name": "Planche lat\u00e9rale gauche",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:10.373Z",
+ "language": 12,
+ "uuid": "0795b74c-d121-46c4-8d01-ee89caa946d1",
+ "exercise_base": 580
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1426,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "http://www.bodybuilding.com/",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Bo\u010dni izdr\u017eaj lijevo",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:08.387Z",
+ "language": 22,
+ "uuid": "34077bc8-fa2a-40af-88c9-70050b375db8",
+ "exercise_base": 580
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1427,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "http://www.bodybuilding.com/",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Sdraiati su un fianco, con il gomito inferiore ad angolo retto, con il braccio sporgente
- Solleva il bacino dal pavimento sollevando la parte inferiore della spalla verso l'alto, mantenendo l'avambraccio sul pavimento; la testa, il bacino e i piedi dovrebbero essere in linea retta
- Mantieni questa posizione
",
+ "name": "Plank su lato sinistro",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:11.848Z",
+ "language": 13,
+ "uuid": "fe148acb-3ff4-4b5a-8b5e-729df9075350",
+ "exercise_base": 580
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1428,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "http://www.bodybuilding.com/",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Ga op je linkerzij liggen, houd je rechterelleboog recht en steek je arm uit.
- Duw je bekken omhoog door je rechterschouder op te tillen, maar houd je bovenarm op de grond - je hoofd, bekken en voeten moeten in een rechte lijn liggen.
- Houd deze positie vas
",
+ "name": "Links planken",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:09.024Z",
+ "language": 6,
+ "uuid": "0826cb33-eb61-44fc-9fd1-f5bde421afcc",
+ "exercise_base": 580
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1429,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "http://www.bodybuilding.com/",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Deite-se de lado, com o cotovelo inferior em \u00e2ngulo reto, com o bra\u00e7o para fora
- Levante sua p\u00e9lvis do ch\u00e3o levantando o ombro inferior para cima, mantendo o antebra\u00e7o no ch\u00e3o; sua cabe\u00e7a, p\u00e9lvis e p\u00e9s devem estar em linha reta
- Mantenha esta posi\u00e7\u00e3o
",
+ "name": "Prancha lateral esquerda",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:12.633Z",
+ "language": 7,
+ "uuid": "db330221-ec6f-454b-9a4e-a35777115bd5",
+ "exercise_base": 580
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1430,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "http://www.bodybuilding.com/",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Alt dirse\u011finiz dik a\u00e7\u0131yla, kolunuz d\u0131\u015far\u0131 \u00e7\u0131kacak \u015fekilde yan taraf\u0131n\u0131za uzan\u0131n
- \u00d6n kolunuzu yerde tutup alt omzunuzu yukar\u0131 kald\u0131rarak le\u011fen kemi\u011finizi yerden kald\u0131r\u0131n; ba\u015f\u0131n\u0131z, le\u011fen kemi\u011finiz ve ayaklar\u0131n\u0131z d\u00fcz bir \u00e7izgide olmal\u0131d\u0131r
- Bu durumda kal\u0131n
",
+ "name": "Yan plank hareketi (sol)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:15.314Z",
+ "language": 16,
+ "uuid": "1798d144-6fd1-416e-a6dd-4c2ba4977ea9",
+ "exercise_base": 580
+ }
+ },
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+ "fields": {
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+ "license_title": "",
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- \u03a3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c3\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u03c3\u03b7\u03ba\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd \u03ba\u03ac\u03c4\u03c9 \u03ce\u03bc\u03bf \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9, \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03b1\u03bd\u03c4\u03b9\u03b2\u03c1\u03ac\u03c7\u03b9\u03bf \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1. \u03a4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9, \u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b2\u03c1\u03af\u03c3\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ae
- \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7
",
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+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:16.025Z",
+ "language": 8,
+ "uuid": "f440d3c0-83e2-4374-947c-37cd5edf16d8",
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+ "license_title": "",
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+ "license_author": "http://www.bodybuilding.com/",
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+ "description": "",
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+ "language": 21,
+ "uuid": "8d3e7662-72a5-44f5-8fcf-e6f14041a083",
+ "exercise_base": 580
+ }
+ },
+ {
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+ "pk": 1433,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "http://www.bodybuilding.com/",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
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- \u0631\u0641\u0639 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0631\u0641\u0639 \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u0633\u0641\u0644\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u062d\u062a\u0649\u060c \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0631\u0623\u0633\u0643 \u0648\u062d\u0648\u0636\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645
- \u0627\u0644\u062b\u0628\u0627\u062a \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629
",
+ "name": "\u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0627\u0644\u0623\u064a\u0633\u0631",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:17.445Z",
+ "language": 17,
+ "uuid": "4c55a9cf-e88b-4e62-8f51-487bdf0902a0",
+ "exercise_base": 580
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1434,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "http://www.bodybuilding.com/",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u4fa7\u8eba\uff0c\u4e0b\u8098\u6210\u76f4\u89d2\uff0c\u624b\u81c2\u4f38\u51fa\u3002 \u62ac\u8d77\u4e0b\u80a9\uff0c\u5c06\u9aa8\u76c6\u62ac\u79bb\u5730\u9762\uff0c\u524d\u81c2\u505c\u7559\u5728\u5730\u9762\uff1b \u4f60\u7684\u5934\u3001\u9aa8\u76c6\u548c\u811a\u5e94\u8be5\u5728\u4e00\u6761\u76f4\u7ebf\u4e0a\u3002
\u6b65\u9aa4\uff1a
- \u4fdd\u6301\u8fd9\u4e2a\u59ff\u52bf\u3002
",
+ "name": "\u5de6\u524d\u81c2\u5e73\u677f\u652f\u6491",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:18.062Z",
+ "language": 24,
+ "uuid": "42495877-76f4-4be9-900d-49cc88b24e56",
+ "exercise_base": 580
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1435,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "sophialj",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posisi awal:
Berdiri dengan kaki lebar dan jari kaki menghadap ke luar.
Langkah:
- Perlahan-lahan tenggelam ke bawah dengan menekuk lutut Anda keluar. Raih lengan ke depan. Jaga kepala, dada, dan pinggul Anda dalam garis lurus. Peras glutes Anda.
- Dorong kembali ke posisi awal.
- Ulangi latihan ini dengan gerakan berdenyut.
",
+ "name": "Sumo jongkok",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:21.216Z",
+ "language": 23,
+ "uuid": "614388c4-99f0-45bc-98b7-697fa8afb58f",
+ "exercise_base": 632
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1436,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "sophialj",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Sumo d\u0159epy",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:20.702Z",
+ "language": 9,
+ "uuid": "250b6a82-b3cf-402d-8a9d-c6a3e806b452",
+ "exercise_base": 632
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1437,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "sophialj",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Squats sumo",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:19.886Z",
+ "language": 12,
+ "uuid": "ae2573f1-3ea6-4b35-a225-fdc8c5bd30f1",
+ "exercise_base": 632
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1438,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "sophialj",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posizione di partenza:
Stare in piedi con le gambe larghe e le dita dei piedi rivolte verso l'esterno.
Passi:
- Sprofondare lentamente piegando le ginocchia in fuori. Portare le braccia in avanti. Tenere la testa, il petto e i fianchi in linea retta. Stringere i glutei.
- Spingete verso l'alto nella posizione di partenza.
- Ripetere questo esercizio con un movimento pulsante.
",
+ "name": "Squat sumo",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:19.642Z",
+ "language": 13,
+ "uuid": "33780662-6ce5-4043-92df-06806853fc4c",
+ "exercise_base": 632
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1439,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "sophialj",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Beginpositie:
Sta met de benen wijd en de tenen naar buiten gedraaid.
Stappen:
- Zak langzaam naar beneden door je knie\u00ebn naar buiten te buigen. Reik de armen naar voren. Houd uw hoofd, borst en heupen in een rechte lijn. Knijp je bilspieren samen.
- Duw terug omhoog in startpositie.
- Herhaal deze oefening in een pulserende beweging.
",
+ "name": "Sumo hurken",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:20.958Z",
+ "language": 6,
+ "uuid": "a6e80c19-3ed2-4bd0-ba6e-4791c91ab5c8",
+ "exercise_base": 632
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1440,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "sophialj",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posi\u00e7\u00e3o inicial:
Fique em p\u00e9 com as pernas separadas e os dedos dos p\u00e9s virados para fora.
Passos:
- Agache lentamente dobrando os joelhos. Jogue os bra\u00e7os para frente. Mantenha a cabe\u00e7a, o peito e os quadris em linha reta. Aperte seus gl\u00fateos.
- Levante de volta para a posi\u00e7\u00e3o inicial.
- Repita este exerc\u00edcio em um movimento pulsante.
",
+ "name": "Agachamentos de sum\u00f4",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:19.387Z",
+ "language": 7,
+ "uuid": "c9e144c9-c0b8-40db-b603-5e924b13dfdf",
+ "exercise_base": 632
+ }
+ },
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",
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+ "last_update": "2023-12-26T16:44:21.673Z",
+ "language": 21,
+ "uuid": "002ba2b4-5fb4-4c45-975f-a4ee6220bd37",
+ "exercise_base": 632
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\u062e\u0637\u0648\u0627\u062a:
- \u0627\u0646\u0632\u0644 \u0628\u0628\u0637\u0621 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643. \u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0623\u0633\u0643 \u0648\u0635\u062f\u0631\u0643 \u0648\u0648\u0631\u0643\u064a\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645. \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629.
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- \u0643\u0631\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u062d\u0631\u0643\u0629 \u0646\u0627\u0628\u0636\u0629.
",
+ "name": "\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0633\u0648\u0645\u0648",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:21.919Z",
+ "language": 17,
+ "uuid": "0998adc8-1b13-46a7-8ec8-b53f3ab2b9ae",
+ "exercise_base": 632
+ }
+ },
+ {
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+ "pk": 1444,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "sophialj",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u7ad9\u8d77\uff0c\u53cc\u817f\u5f20\u5f00\uff0c\u811a\u8dbe\u5411\u5916\u3002
\u6b65\u9aa4\uff1a
- \u819d\u76d6\u5411\u5916\u5f2f\u66f2\uff0c\u6162\u6162\u5f80\u4e0b\u6c89\u3002\u5c06\u624b\u81c2\u5411\u524d\u4f38\u3002\u5934\u90e8\u3001\u80f8\u90e8\u548c\u81c0\u90e8\u4fdd\u6301\u5728\u4e00\u6761\u76f4\u7ebf\u4e0a\u3002\u6324\u538b\u81c0\u90e8\u3002
- \u5411\u4e0a\u6491\u56de\u5230\u8d77\u59cb\u4f4d\u7f6e\u3002
- \u8109\u51b2\u5f0f\u5730\u91cd\u590d\u4e0a\u8ff0\u52a8\u4f5c\u3002
",
+ "name": "\u76f8\u6251\u6df1\u8e72",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:22.187Z",
+ "language": 24,
+ "uuid": "e4394949-bf4d-4397-9fa4-5b3273f33646",
+ "exercise_base": 632
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1445,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posisi awal:
Mulailah dengan posisi papan tinggi:punggung, lengan, dan kaki lurus dan tangan selebar bahu.
Langkah:
- Lompati kaki Anda ke depan di antara kedua lengan, jaga punggung tetap rata.
- Menjaga tangan Anda di lantai, melompat kaki Anda kembali ke posisi papan tinggi.
- Ulangi.
",
+ "name": "Jongkok menyodorkan",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:24.599Z",
+ "language": 23,
+ "uuid": "74df4b83-df24-4d87-9abd-18c74e56ebff",
+ "exercise_base": 616
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1446,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Beginne in der hohen Plank-Position:R\u00fccken, Arme und Beine sind gestreckt, die H\u00e4nde sind schulterbreit auseinander.
Schritte:
- Springe mit den F\u00fc\u00dfen zwischen den Armen nach vorne und halte den R\u00fccken flach.
- Lasse die H\u00e4nde auf dem Boden und springe mit den Beinen zur\u00fcck in die hohe Plank-Position.
- Wiederhole die \u00dcbung.
",
+ "name": "Kniebeugen",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:24.685Z",
+ "language": 1,
+ "uuid": "707e4acd-2068-416a-9c1d-c1c3c09fdafd",
+ "exercise_base": 616
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1447,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Pouss\u00e9es de squat",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:24.763Z",
+ "language": 12,
+ "uuid": "de068084-3779-4946-9ace-80efa23b7f89",
+ "exercise_base": 616
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1448,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posizione di partenza:
Iniziare in posizione di plank alto:schiena, braccia e gambe dritte e mani alla larghezza delle spalle.
Passi:
- Saltare i piedi in avanti tra le braccia, mantenendo la schiena piatta.
- Tenendo le mani sul pavimento, saltare le gambe indietro in posizione di plank alto.
- Ripetere.
",
+ "name": "Spinte squat",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:24.838Z",
+ "language": 13,
+ "uuid": "ab2193fb-0c9c-46a3-9b6b-fada20eb5eaa",
+ "exercise_base": 616
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1449,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Startpositie:
Begin in hoge plankpositie:rug, armen en benen recht en handen op schouderbreedte uit elkaar.
Stap:
- Spring met je voeten naar voren tussen je armen en houd je rug plat.
- Houd je handen op de vloer, spring je benen terug in hoge plank positie.
- Herhalen.
",
+ "name": "Hurkstoten",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:24.504Z",
+ "language": 6,
+ "uuid": "ad8d8323-6f73-4215-9510-4d0f0c8d09d1",
+ "exercise_base": 616
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1450,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posi\u00e7\u00e3o inicial:
Comece na posi\u00e7\u00e3o de prancha alta:costas, bra\u00e7os e pernas retos e as m\u00e3os afastadas alinhadas aos ombros.
Passos:
- Pule jogando seus p\u00e9s para frente entre os bra\u00e7os, mantendo as costas reta.
- Mantendo suas m\u00e3os no ch\u00e3o, retorne suas pernas para a posi\u00e7\u00e3o de prancha altas.
- Repita.
",
+ "name": "Agachamento de impulso",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:44:24.415Z",
+ "language": 7,
+ "uuid": "620fef1e-19c5-4bfe-bc8d-9dac6764c386",
+ "exercise_base": 616
+ }
+ },
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+ "pk": 1451,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
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- \u0643\u0631\u0631.
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- \u91cd\u590d\u3002
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+ "name": "\u4fef\u5367\u6491\u817f\u5c48\u4f38",
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Berdiri dengan kaki selebar bahu
- Pindahkan pinggul ke belakang dan tekuk lutut dan pinggul ke bawah batang tubuh
- Ulangi
",
+ "name": "Jongkok",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:45:14.709Z",
+ "language": 23,
+ "uuid": "50d50d1c-65ef-41a1-b177-7c096f949976",
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- St\u016fj s nohama vzd\u00e1len\u00fdmi o \u0161\u00ed\u0159ku ramen.
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- Opakuj
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+ "name": "D\u0159epy",
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+ "last_update": "2023-12-26T16:44:53.618Z",
+ "language": 9,
+ "uuid": "ee1ad69a-e481-4451-aefd-4dc773416ac2",
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+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Lev\u00e1ntese con los pies separados al ancho de hombros
- Mueva las caderas hacia atr\u00e1s y doble las rodillas y caderas para bajar el torso
- Repita
",
+ "name": "Sentadillas",
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+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Debout, les pieds \u00e9cart\u00e9s \u00e0 la largeur des \u00e9paules
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+ "name": "Accroupi",
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Stai con i piedi alla larghezza delle spalle
- Sposta i fianchi indietro e piega le ginocchia e i fianchi per abbassare il busto
- Ripeti
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+ "name": "Squat (Stacchi)",
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+ "language": 13,
+ "uuid": "719634b4-9885-4d32-a1db-e93df0ae3c07",
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+ "fields": {
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Ga staan en zet je voeten z\u00f3 dat ze in verhouding staan met je schouders.
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- Herhaal
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+ "name": "Hurkzitten",
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+ "uuid": "edc0da2c-52f2-49e8-ade0-bb4b5a311989",
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+ "license_object_url": "",
+ "license_author": "wger.de",
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+ "license_derivative_source_url": "",
+ "description": "- Fique com os p\u00e9s alinhados com os ombros
- Mova o quadril para tr\u00e1s e dobre os joelhos e o quadril para abaixar o troco
- Repita
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+ "description": "- Ayaklar omuz geni\u015fli\u011finde a\u00e7\u0131k durun
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- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5
",
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- \u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646
",
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+ "license_author": "Blablabla",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Divarda oturma",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:48:08.346Z",
+ "language": 18,
+ "uuid": "85b6d842-989a-41fc-98e0-f904d77a82e5",
+ "exercise_base": 718
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1468,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Blablabla",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Bersandar ke dinding, menghadap ke depan dan dengan kaki tertanam kuat di tanah, selebar bahu dan sekitar 2 kaki dari dinding
- Geser ke bawah dinding, dengan menahan punggung ditekan, sampai kaki berada pada sudut kanan. Lutut harus tepat di atas pergelangan kakiNyeri paha depan normal, hentikan jika merasakan nyeri pada lutut atau tempurung lutut
",
+ "name": "Duduk di dinding",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:48:08.573Z",
+ "language": 23,
+ "uuid": "105c19ed-67f5-436f-9055-a3fc5ddb0525",
+ "exercise_base": 718
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1469,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Blablabla",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Op\u0159ete se o ze\u010f, sm\u011b\u0159uj\u00edc\u00ed dop\u0159edu a s nohama pevn\u011b zasazen\u00fdmi na zemi, \u0161\u00ed\u0159ka ramen od sebe a asi 2 nohy od zdi
- Posu\u0148te dol\u016f po st\u011bn\u011b a dr\u017ete z\u00e1da p\u0159itla\u010denou k n\u00ed, dokud nohy nejsou v prav\u00e9m \u00fahlu. Kolena by m\u011bla b\u00fdt p\u0159\u00edmo nad kotn\u00edkyQuadricep bolest je norm\u00e1ln\u00ed, zastavte se, pokud m\u00e1te pocit bolesti v koleni nebo kolenn\u00edm kloubu
",
+ "name": "Sed u st\u011bny",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:48:09.210Z",
+ "language": 9,
+ "uuid": "2256742f-db4e-44f7-99ef-abeebd504828",
+ "exercise_base": 718
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1470,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Blablabla",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Ap\u00f3yese en la pared, mirando hacia adelante y con los pies plantados firmemente en el suelo, sus hombros deben separarse y estar a 50 cent\u00edmetros de la pared
- Desl\u00edzate por la pared, manteniendo la espalda presionada a ella, hasta que las piernas est\u00e9n en \u00e1ngulo recto. Las rodillas deben estar directamente sobre los tobillosEl dolor en el cu\u00e1driceps es normal, det\u00e9ngase si siente dolor en la rodilla o en la r\u00f3tula
",
+ "name": "Asiento en pared",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:48:07.851Z",
+ "language": 4,
+ "uuid": "57c9e05f-d7fd-4588-b6b0-65b49831b6cb",
+ "exercise_base": 718
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1471,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Blablabla",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Appuyez-vous contre le mur, en regardant vers l'avant, les pieds fermement plant\u00e9s au sol, \u00e9cart\u00e9s de la largeur des \u00e9paules et \u00e0 une distance d'environ 60\u00a0cm du mur.
- Glissez le long du mur, en gardant le dos appuy\u00e9 contre lui, jusqu'\u00e0 ce que les jambes forment un angle droit. Les genoux doivent \u00eatre directement au-dessus des chevilles.La douleur au quadriceps est normale, arr\u00eatez si vous ressentez une douleur au genou ou \u00e0 la rotule
",
+ "name": "Assis dos au mur",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:48:08.096Z",
+ "language": 12,
+ "uuid": "c48c9778-4a46-40f4-a193-ff5f03e2b1da",
+ "exercise_base": 718
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1472,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Blablabla",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "\u010cu\u010dnjevi uz zid",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:48:10.399Z",
+ "language": 22,
+ "uuid": "f101f412-b371-4728-8d1d-fba808316861",
+ "exercise_base": 718
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1473,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Blablabla",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Appoggiati al muro, rivolto in avanti e con i piedi ben piantati sul terreno, le spalle divaricate e a circa 2 piedi di distanza dal muro
- Scivola gi\u00f9 lungo il muro, tenendo la schiena premuta contro di esso, fino a quando le gambe sono ad angolo retto. Le ginocchia dovrebbero essere direttamente sopra le caviglieIl dolore al quadricipite \u00e8 normale, interrompi se avverti dolore al ginocchio o alla rotula
",
+ "name": "Seduta a muro",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:48:09.460Z",
+ "language": 13,
+ "uuid": "d4276545-457b-4280-bec4-37ab04a4b8dd",
+ "exercise_base": 718
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1474,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Blablabla",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Leun tegen de muur en zet je voeten stevig op de grond; houd je schouders los en 60 cm van de muur verwijderd.
- Zak naar beneden en zorg dat je rug tegen de muur blijft totdat je knie\u00ebn zich direct boven de enkels bevinden.Pijn in je dijbeenspieren is normaal. Stop als je pijn in je knie of knieholte voelt
",
+ "name": "Muurzitten",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:48:08.989Z",
+ "language": 6,
+ "uuid": "e82843fd-d24e-43ba-8c78-47ec5799ab6a",
+ "exercise_base": 718
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1475,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Blablabla",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Encoste na parede, de frente com os p\u00e9s firmes no ch\u00e3o, alinhados na largura dos ombros e afastados da parede cerca de 60 cent\u00edmetros
- Deslize pela parede, mantendo as costas pressionada, at\u00e9 que as pernas fiquem em \u00e2ngulo reto, paralelas ao ch\u00e3o. Os joelhos devem estar diretamente acima dos tornozelos.Dor no quadr\u00edceps \u00e9 normal. Pare se sentir dor nos joelhos ou na r\u00f3tula do joelho
",
+ "name": "Agachamento parede",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:48:07.598Z",
+ "language": 7,
+ "uuid": "94a65337-4125-4d1b-a01e-969f7322509a",
+ "exercise_base": 718
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1476,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Blablabla",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Luta dig mot v\u00e4ggen med ansiktet fram\u00e5t och med f\u00f6tterna stadigt placerade p\u00e5 marken, med axelbredden is\u00e4r och ungef\u00e4r en meter fr\u00e5n v\u00e4ggen.
- Glid nerf\u00f6r v\u00e4ggen med ryggen tryckt mot v\u00e4ggen tills benen st\u00e5r i en r\u00e4t vinkel. Kn\u00e4na ska befinna sig direkt ovanf\u00f6r fotlederna.Sm\u00e4rta i quadricepsen \u00e4r normalt, sluta om du k\u00e4nner sm\u00e4rta i kn\u00e4et eller kn\u00e4sk\u00e5len
",
+ "name": "V\u00e4ggsits",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:48:09.680Z",
+ "language": 10,
+ "uuid": "76bca0d6-40b2-47a5-a578-0ce32fa22592",
+ "exercise_base": 718
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1477,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Blablabla",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u00d6ne bakacak \u015fekilde duvara yaslan\u0131n, ayaklar yere s\u0131k\u0131ca oturtulmu\u015f, omuz geni\u015fli\u011finde a\u00e7\u0131lm\u0131\u015f ve duvardan yakla\u015f\u0131k 60 cm uzakta olsun
- Bacaklar dik a\u00e7\u0131 yapana kadar s\u0131rt\u0131n\u0131z\u0131 bast\u0131rarak duvardan a\u015fa\u011f\u0131 kayd\u0131r\u0131n. Dizler do\u011frudan ayak bileklerinin \u00fczerinde olmal\u0131d\u0131rKuadriseps a\u011fr\u0131s\u0131 normaldir, dizde veya diz kapa\u011f\u0131nda a\u011fr\u0131 hissederseniz durun
",
+ "name": "Duvara yaslanarak oturma",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:48:08.786Z",
+ "language": 16,
+ "uuid": "0af63829-15ab-4f98-9c21-c17156b8ee71",
+ "exercise_base": 718
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1478,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Blablabla",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u0391\u03ba\u03bf\u03c5\u03bc\u03c0\u03ae\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf\u03bd \u03c4\u03bf\u03af\u03c7\u03bf, \u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03bf\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ac \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2, \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 60 cm \u03bc\u03b1\u03ba\u03c1\u03b9\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03c4\u03bf\u03af\u03c7\u03bf
- \u03a3\u03cd\u03c1\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03c3\u03c4\u03bf\u03bd \u03c4\u03bf\u03af\u03c7\u03bf, \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03c0\u03b9\u03b5\u03c3\u03bc\u03ad\u03bd\u03b7 \u03c0\u03ac\u03bd\u03c9 \u03c4\u03bf\u03c5, \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03b2\u03c1\u03af\u03c3\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03bf\u03c1\u03b8\u03ae \u03b3\u03c9\u03bd\u03af\u03b1. \u03a4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03b1\u03c3\u03c4\u03c1\u03b1\u03b3\u03ac\u03bb\u03bf\u03c5\u03c2\u039f \u03c0\u03cc\u03bd\u03bf\u03c2 \u03c3\u03c4\u03bf\u03bd \u03c4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03cc\u03c2, \u03c3\u03c4\u03b1\u03bc\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03b5\u03ac\u03bd \u03b1\u03b9\u03c3\u03b8\u03ac\u03bd\u03b5\u03c3\u03c4\u03b5 \u03c0\u03cc\u03bd\u03bf \u03c3\u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03ae \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03b3\u03bf\u03bd\u03b1\u03c4\u03af\u03b4\u03b1
",
+ "name": "\u039a\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03c4\u03bf\u03af\u03c7\u03bf\u03c5",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:48:10.603Z",
+ "language": 8,
+ "uuid": "edfea919-12d7-4ffd-a371-c84bfd08e1f5",
+ "exercise_base": 718
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1479,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Blablabla",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0435 \u0443 \u0441\u0442\u0435\u043d\u044b",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:48:10.813Z",
+ "language": 5,
+ "uuid": "2087c2a7-6e89-40b5-9b0f-b434b2700262",
+ "exercise_base": 718
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1480,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Blablabla",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "\u05d9\u05e9\u05d9\u05d1\u05ea \u05e7\u05d9\u05e8",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:48:11.034Z",
+ "language": 21,
+ "uuid": "0eec765b-699c-4b49-ba84-bcade93faee3",
+ "exercise_base": 718
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1481,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Blablabla",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:
\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0638\u0647\u0631\u0643 \u0645\u0644\u0627\u0645\u0633\u064b\u0627 \u0644\u0644\u062c\u062f\u0627\u0631 \u060c \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 \u0642\u0627\u0626\u0645\u0629 \u0648\u0645\u062a\u0645\u0631\u0643\u0632\u0629 \u0641\u0648\u0642 \u0627\u0644\u0632\u0648\u0627\u064a\u0627 \u062a\u0645\u0627\u0645\u064b\u0627. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u062a\u062c\u0647\u064b\u0627 \u0644\u0644\u0623\u0645\u0627\u0645 \u060c \u0645\u0639 \u0627\u0644\u0645\u0628\u0627\u0639\u062f\u0629 \u0628\u064a\u0646 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0645\u062b\u0628\u062a\u0629 \u0628\u0642\u0648\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.\u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u062a\u0643\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u060c \u0639\u0644\u0649 \u0628\u0639\u062f \u062d\u0648\u0627\u0644\u064a \u0642\u062f\u0645\u064a\u0646 \u0645\u0646 \u0627\u0644\u062d\u0627\u0626\u0637. \u0627\u0646\u0632\u0644\u0642 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0645\u0639 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 \u0642\u0627\u0626\u0645\u0629.
\u062e\u0637\u0648\u0627\u062a:
- \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0645\u0648\u0642\u0641.
\u0645\u0644\u062d\u0648\u0638\u0627\u062a:
\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0637\u0628\u064a\u0639\u064a \u060c \u062a\u0648\u0642\u0641 \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0623\u0644\u0645 \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0623\u0648 \u0627\u0644\u0631\u0636\u0641\u0629.
",
+ "name": "\u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:48:11.266Z",
+ "language": 17,
+ "uuid": "2c9a3072-e665-4064-8b3e-67d3057d855f",
+ "exercise_base": 718
+ }
+ },
+ {
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+ "pk": 1482,
+ "fields": {
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Blablabla",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
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+ "last_update": "2023-12-26T16:48:11.547Z",
+ "language": 20,
+ "uuid": "6c48556d-8e21-49be-90b7-538f254fbec6",
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+ }
+ },
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+ "pk": 1483,
+ "fields": {
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Blablabla",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u80cc\u90e8\u5e94\u8be5\u63a5\u89e6\u5899\u58c1\uff0c\u819d\u76d6\u6210\u76f4\u89d2\u5e76\u4f4d\u4e8e\u89d2\u5ea6\u7684\u6b63\u4e0a\u65b9\u3002 \u9762\u671d\u524d\uff0c\u53cc\u811a\u5206\u5f00\u4e0e\u80a9\u540c\u5bbd\uff0c\u5e76\u7262\u7262\u8e29\u5728\u5730\u4e0a\u3002\u8981\u8fbe\u5230\u8fd9\u4e2a\u59ff\u52bf\uff0c\u4f60\u53ef\u4ee5\u9760\u5728\u5899\u4e0a\uff0c\u811a\u79bb\u5899\u7ea6 2 \u82f1\u5c3a\u3002 \u6ed1\u4e0b\u5899\u58c1\uff0c\u4fdd\u6301\u80cc\u90e8\u7d27\u8d34\u5899\u58c1\uff0c\u76f4\u5230\u819d\u76d6\u6210\u76f4\u89d2\u3002
\u6b65\u9aa4\uff1a
- \u4fdd\u6301\u8fd9\u4e2a\u59ff\u52bf\u3002
\u6ce8\uff1a\u80a1\u56db\u5934\u808c\u75bc\u75db\u662f\u6b63\u5e38\u7684\uff0c\u5982\u679c\u611f\u89c9\u819d\u76d6\u6216\u819d\u76d6\u9aa8\u75bc\u75db\uff0c\u8bf7\u505c\u6b62\u3002
",
+ "name": "\u76f4\u89d2\u5750\u5899",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:48:11.815Z",
+ "language": 24,
+ "uuid": "00a31791-d516-4abe-b43f-edfd45cfb461",
+ "exercise_base": 718
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1484,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "McMarcel13",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Berdiri di lantai atau di tepi langkah untuk meningkatkan jangkauan gerakan. Angkat satu kaki, letakkan bagian atas pada betis Anda.
- Angkat tumit Anda sampai Anda berdiri di atas jari kaki.
- Tetap di posisi ini selama tiga detik, lalu turunkan kaki Anda tanpa menyentuh tanah dengan tumit Anda.
",
+ "name": "Angkat kaki kiri anak sapi",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:30.186Z",
+ "language": 23,
+ "uuid": "69105f6e-d64f-42ca-a68a-58020eca89a1",
+ "exercise_base": 702
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1485,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "McMarcel13",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Postavte se na podlahu nebo na okraj kroku, abyste zv\u00fd\u0161ili rozsah pohybu. Zvedn\u011bte jednu nohu a polo\u017ete horn\u00ed \u010d\u00e1st na l\u00fdtko.
- Zvedn\u011bte paty, dokud nestoj\u00edte na prstech.
- Z\u016fsta\u0148te v t\u00e9to poloze po dobu t\u0159\u00ed sekund, pak spus\u0165te nohu, ani\u017e byste se dot\u00fdkali zem\u011b patou.
",
+ "name": "V\u00fdpony na lev\u00e9 noze",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:32.500Z",
+ "language": 9,
+ "uuid": "7ddffc76-5c37-4f08-8895-794f37b3f399",
+ "exercise_base": 702
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1486,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "McMarcel13",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- P\u00e1rese en el suelo o en el borde de un escal\u00f3n para aumentar el rango de movimiento. Levante un pie, colocando la parte superior de su pantorrilla
- Levante los talones hasta que est\u00e9 de pie
- Mant\u00e9ngase en esta posici\u00f3n durante tres segundos, luego baje el pie sin tocar el suelo con el tal\u00f3n.
",
+ "name": "Elevaci\u00f3n de pantorrilla izquierda",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:30.960Z",
+ "language": 4,
+ "uuid": "3cb4720d-d470-4940-93d6-d08db99ba28f",
+ "exercise_base": 702
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1487,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "McMarcel13",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Tenez-vous debout sur le sol ou sur le bord d'une marche pour augmenter l'amplitude des mouvements. Levez un pied en pla\u00e7ant la partie sup\u00e9rieure sur votre mollet
- Soulevez vos talons jusqu'\u00e0 ce que vous soyez debout sur les orteils
- Restez dans cette position pendant trois secondes, puis abaissez votre pied sans toucher le sol avec votre talon.
",
+ "name": "Lever du mollet gauche",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:31.747Z",
+ "language": 12,
+ "uuid": "279bdaed-324b-44d2-a13a-004096236353",
+ "exercise_base": 702
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1488,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "McMarcel13",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Dizanje lijeve potkoljenice",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:30.717Z",
+ "language": 22,
+ "uuid": "2d638f5b-da36-4f3b-96d6-4f7c7ed42715",
+ "exercise_base": 702
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1489,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "McMarcel13",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Stare in piedi sul pavimento o sul bordo di un gradino per aumentare il raggio di movimento. Sollevare un piede, appoggiando la parte superiore sul polpaccio.
- Sollevare i talloni fino a stare in piedi sulle punte dei piedi.
- Resta in questa posizione per tre secondi, poi abbassa il piede senza toccare il suolo con il tallone.
",
+ "name": "Sollevamento del polpaccio gamba sinistra",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:32.276Z",
+ "language": 13,
+ "uuid": "c0e79600-7886-40f0-b5dd-9b305d4b58cd",
+ "exercise_base": 702
+ }
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+ "pk": 1490,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "McMarcel13",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Ga op de grond staan of op de rand van een opstapje. Til \u00e9\u00e9n voet op en houd hem tegen op je kuit.
- Til je hielen op, zo ver totdat je op je tenen staat.
- Houd dit drie seconden vol. Duw je voet weer naar omlaag zonder de grond te raken met je hiel.
",
+ "name": "Kuitoptrekken (links)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:31.456Z",
+ "language": 6,
+ "uuid": "a3e9f318-4766-4097-b64c-653c2d41abb9",
+ "exercise_base": 702
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1491,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "McMarcel13",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Fique de p\u00e9 no ch\u00e3o ou na borda de um degrau para aumentar o alcance do movimento. Levante um p\u00e9, colocando a parte superior sobre sua panturrilha.
- Levante os calcanhares at\u00e9 ficar de p\u00e9 sobre os dedos do p\u00e9.
- Fique nesta posi\u00e7\u00e3o por tr\u00eas segundos, depois abaixe o p\u00e9 sem tocar o ch\u00e3o com seu calcanhar.
",
+ "name": "Eleva\u00e7\u00e3o da panturrilha esquerda",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:31.204Z",
+ "language": 7,
+ "uuid": "99f5ee3a-1ff0-49e8-9635-cac9e6b5da9f",
+ "exercise_base": 702
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1492,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "McMarcel13",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Hareket aral\u0131\u011f\u0131n\u0131 art\u0131rmak i\u00e7in yerde veya bir basama\u011f\u0131n kenar\u0131nda durun. \u00dcst k\u0131sm\u0131 bald\u0131r\u0131n\u0131z\u0131n \u00fczerine koyarak bir aya\u011f\u0131n\u0131z\u0131 kald\u0131r\u0131n.
- Ayak parmaklar\u0131n\u0131z \u00fczerinde durana kadar topuklar\u0131n\u0131z\u0131 kald\u0131r\u0131n.
- Bu durumda \u00fc\u00e7 saniye kal\u0131n, ard\u0131ndan topu\u011funuz yere de\u011fmeden aya\u011f\u0131n\u0131z\u0131 indirin.
",
+ "name": "Sol bacak bald\u0131r kald\u0131rma",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:31.993Z",
+ "language": 16,
+ "uuid": "53bba9c9-2514-4597-aaf9-9df982609788",
+ "exercise_base": 702
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- \u03a3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03c3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd.
- \u039c\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03c1\u03af\u03b1 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03ba\u03b1\u03b9, \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03c7\u03b1\u03bc\u03b7\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c0\u03cc\u03b4\u03b9 \u03c3\u03b1\u03c2 \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03bc\u03b5 \u03c4\u03b7 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b1 \u03c3\u03b1\u03c2.
",
+ "name": "\u0391\u03bd\u03c5\u03c8\u03ce\u03c3\u03b5\u03b9\u03c2 \u03b1\u03c1\u03b9\u03c3\u03c4\u03b5\u03c1\u03ae\u03c2 \u03b3\u03ac\u03bc\u03c0\u03b1\u03c2",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:32.962Z",
+ "language": 8,
+ "uuid": "0e40246f-eb14-4a66-bc9d-05c09331aab6",
+ "exercise_base": 702
+ }
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+ "license_author": "McMarcel13",
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",
+ "name": "\u0631\u0641\u0639 \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0633\u0631\u0649",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:33.190Z",
+ "language": 17,
+ "uuid": "068c3f4f-07e0-472b-93f6-e73697a77c59",
+ "exercise_base": 702
+ }
+ },
+ {
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+ "pk": 1495,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "McMarcel13",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u7ad9\u5728\u5730\u677f\u4e0a\u6216\u8005\u53f0\u9636\u7684\u8fb9\u7f18\u4e0a\uff0c\u4fdd\u8bc1\u8fd0\u52a8\u8303\u56f4\u8db3\u591f\u3002\u62ac\u8d77\u4e00\u6761\u817f\uff0c\u811a\u80cc\u9760\u5728\u5c0f\u817f\u4e0a\u3002
- \u62ac\u8d77\u652f\u6491\u811a\u7684\u811a\u8ddf\uff0c\u7528\u811a\u5c16\u7ad9\u7acb\u3002
- \u4fdd\u6301\u4e09\u79d2\u949f\uff0c\u7136\u540e\u843d\u4e0b\u811a\u8ddf\uff0c\u4f46\u4fdd\u6301\u811a\u8ddf\u4e0d\u63a5\u89e6\u5730\u9762\u3002
",
+ "name": "\u5de6\u817f\u63d0\u8e35",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:33.427Z",
+ "language": 24,
+ "uuid": "417ef9f1-abf4-4373-a021-250ede0f5cfc",
+ "exercise_base": 702
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1496,
+ "fields": {
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Berdiri menghadap kursi
- Naik ke kursi
- Step off the chair
- Ulangi
",
+ "name": "Step-up",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2024-01-02T16:33:05.033Z",
+ "language": 23,
+ "uuid": "08ae9edf-d375-4265-a24d-2f1ae71c3fc0",
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+ }
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- St\u016fj \u010delem k \u017eidli.
- Stoupni si na \u017eidli
- Sestup dolu ze \u017eidle
- Opakuj
",
+ "name": "V\u00fd\u0161lapy",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:05.426Z",
+ "language": 9,
+ "uuid": "61209149-74b1-4ebb-8de5-86704ce23390",
+ "exercise_base": 981
+ }
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+ "license_title": "",
+ "license_object_url": "",
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+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Stellen Sie sich vor einen Stuhl.
Schritte:
- Steigen Sie auf den Stuhl.
- Steigen Sie vom Stuhl ab.
- Wiederholen Sie
",
+ "name": "Steigungen",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2024-01-02T16:33:04.891Z",
+ "language": 1,
+ "uuid": "1cc35af7-6ddf-4a1c-82f3-1974087cb2ee",
+ "exercise_base": 981
+ }
+ },
+ {
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
Stand facing a chair.
Steps:
- Step up onto the chair.
- Step off the chair.
- Repeat.
",
+ "name": "Step-ups",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2024-01-02T16:33:05.085Z",
+ "language": 2,
+ "uuid": "7a7339d1-c4fa-4513-bd4c-8312922e87b0",
+ "exercise_base": 981
+ }
+ },
+ {
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+ "pk": 1500,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- P\u00e1rese frente a una silla
- S\u00fabase a la silla
- B\u00e1jese de la silla
- Repita
",
+ "name": "Subida a pelda\u00f1o",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:05.357Z",
+ "language": 4,
+ "uuid": "4bb64b4b-a1a3-464f-8a54-be459930206a",
+ "exercise_base": 981
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1501,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Tenez-vous debout face \u00e0 une chaise
- Montez sur la chaise
- Descendez de la chaise
- R\u00e9p\u00e9tez
",
+ "name": "Marches",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2024-01-02T16:33:04.725Z",
+ "language": 12,
+ "uuid": "f8720d72-e04e-4008-bdae-77d791d26ae4",
+ "exercise_base": 981
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1502,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Stani ispred stolca
- Zakora\u010di na stolac
- Si\u0111i sa stolca
- Ponovi
",
+ "name": "Stupanje na stolicu",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:05.288Z",
+ "language": 22,
+ "uuid": "92895e8a-8652-4ebe-b112-3efaf2cab67e",
+ "exercise_base": 981
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1503,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Stare in piedi di fronte a una sedia
- Salire sulla sedia
- Scendere dalla sedia
- Ripeti
",
+ "name": "Step",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2024-01-02T16:33:04.953Z",
+ "language": 13,
+ "uuid": "a35e8b34-4c04-47ea-bf71-e19af6872dda",
+ "exercise_base": 981
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1504,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Ga voor een stoel staan.
- Ga op de stoel staan.
- Ga van de stoel af.
- Herhaal
",
+ "name": "Opstappen",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2024-01-02T16:33:04.777Z",
+ "language": 6,
+ "uuid": "2c500679-beaa-4717-baf8-b2eab2b1bc89",
+ "exercise_base": 981
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1505,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Fique de p\u00e9 de frente para uma cadeira
- Suba na cadeira
- Des\u00e7a da cadeira
- Repita
",
+ "name": "Progressos",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2024-01-02T16:33:04.832Z",
+ "language": 7,
+ "uuid": "1155ce91-a11b-488d-8751-ffb0e403fcbe",
+ "exercise_base": 981
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1506,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Sandalyeye d\u00f6n\u00fck \u015fekilde durun
- Sandalyeye \u00e7\u0131k\u0131n
- Sandalyeden inin
- Tekrarlay\u0131n
",
+ "name": "Ad\u0131m atma",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2024-01-02T16:33:04.669Z",
+ "language": 16,
+ "uuid": "4ef74871-44bb-43b3-acfb-8c221ad06bd2",
+ "exercise_base": 981
+ }
+ },
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+ "pk": 1507,
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+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03ba\u03bf\u03b9\u03c4\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03bc\u03b9\u03b1 \u03ba\u03b1\u03c1\u03ad\u03ba\u03bb\u03b1
- \u0391\u03bd\u03b5\u03b2\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03ba\u03b1\u03c1\u03ad\u03ba\u03bb\u03b1
- \u039a\u03b1\u03c4\u03b5\u03b2\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ba\u03b1\u03c1\u03ad\u03ba\u03bb\u03b1
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5
",
+ "name": "\u03a3\u03ba\u03b1\u03bb\u03b9\u03ac",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:05.500Z",
+ "language": 8,
+ "uuid": "4a001139-c8a3-4f09-96d1-75759fb30599",
+ "exercise_base": 981
+ }
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u05dc\u05e2\u05de\u05d5\u05d3 \u05de\u05d5\u05dc \u05db\u05d9\u05e1\u05d0
- \u05dc\u05e2\u05dc\u05d5\u05ea \u05e2\u05dc \u05d4\u05db\u05d9\u05e1\u05d0
- \u05dc\u05e8\u05d3\u05ea \u05de\u05d4\u05db\u05d9\u05e1\u05d0
- \u05dc\u05d7\u05d6\u05d5\u05e8 \u05e2\u05dc \u05d4\u05e4\u05e2\u05d5\u05dc\u05d5\u05ea
",
+ "name": "\u05e2\u05dc\u05d9\u05d5\u05ea \u05de\u05d3\u05e8\u05d2\u05d4",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:05.558Z",
+ "language": 21,
+ "uuid": "dc999267-8e38-461b-b3bc-5dd4fd9f80b2",
+ "exercise_base": 981
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1509,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u0627\u0644\u0648\u0642\u0648\u0641 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0643\u0631\u0633\u064a
- \u0627\u0635\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0633\u064a
- \u0627\u0646\u0632\u0644 \u0639\u0646 \u0627\u0644\u0643\u0631\u0633\u064a
- \u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646
",
+ "name": "\u0635\u0639\u0648\u062f-\u0627\u0644\u0643\u0631\u0633\u064a",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:05.632Z",
+ "language": 17,
+ "uuid": "eaff8366-f694-4e2b-ba9c-8f0361970d1a",
+ "exercise_base": 981
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1510,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "\u06af\u0627\u0645 \u0628\u0647 \u06af\u0627\u0645",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:05.697Z",
+ "language": 20,
+ "uuid": "a26199ce-324d-44d1-9f19-c3404c96bfcb",
+ "exercise_base": 981
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1511,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u9762\u5bf9\u6905\u5b50\u7ad9\u7acb\u3002
\u6b65\u9aa4\uff1a
- \u8d70\u5230\u6905\u5b50\u4e0a\u3002
- \u4ece\u6905\u5b50\u4e0a\u8d70\u4e0b\u6765\u3002
- \u91cd\u590d\u3002
",
+ "name": "\u4ef0\u5367\u8d77\u5750",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:05.775Z",
+ "language": 24,
+ "uuid": "7a5f3af3-7577-4d70-a448-fd284f2ff8fb",
+ "exercise_base": 981
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1526,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Run in place, put knees as high as is comfortable and switching legs at a quick pace
",
+ "name": "Lutut tinggi",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:27.919Z",
+ "language": 23,
+ "uuid": "f73649d7-3d57-47c4-957c-b61bcb0230f7",
+ "exercise_base": 983
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1527,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- B\u011bh na m\u00edst\u011b, uveden\u00ed kolena tak vysoko, jak je pohodln\u00e9 a p\u0159ep\u00edn\u00e1n\u00ed nohy rychl\u00fdm tempem
",
+ "name": "Vysok\u00e1 kolena",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:28.174Z",
+ "language": 9,
+ "uuid": "acf2ac86-a4da-4485-962c-2a05c85a21e9",
+ "exercise_base": 983
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1528,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Auf der Stelle laufen, dabei die Knie so hoch wie m\u00f6glich ansetzen und die Beine in schnellem Tempo wechseln.
",
+ "name": "Knie hoch",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:27.859Z",
+ "language": 1,
+ "uuid": "0c078ab9-3cf0-46b9-8568-0cf40665ae88",
+ "exercise_base": 983
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1529,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting positionStand straight.
Steps:
- Run in place, putting knees as high up as is comfortable and switching legs at a quick pace.
",
+ "name": "High knees",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:27.713Z",
+ "language": 2,
+ "uuid": "b57ecb2f-aee5-4536-9059-0050ed42bf4c",
+ "exercise_base": 983
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1530,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Trote en el lugar, con las rodillas tan altas como pueda y cambie de pierna a un ritmo r\u00e1pido
",
+ "name": "Rodillas elevadas",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:27.983Z",
+ "language": 4,
+ "uuid": "3b187d75-cf3a-4d1a-80da-0a36d9546e5f",
+ "exercise_base": 983
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1531,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Courez sur place, en pla\u00e7ant les genoux aussi haut que possible et en changeant de jambe \u00e0 un rythme rapide
",
+ "name": "Genoux hauts",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:27.636Z",
+ "language": 12,
+ "uuid": "1472aafa-4b8d-44fb-91c7-c3f299f1ceec",
+ "exercise_base": 983
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1532,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Tr\u010danje na mjestu",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:28.105Z",
+ "language": 22,
+ "uuid": "2924bb2f-cf9a-4bf4-a2fe-286407433015",
+ "exercise_base": 983
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1533,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Fai una corsa veloce sul posto, porta in alto le ginocchia ma senza sforzare
",
+ "name": "Corsa sul posto con ginocchia alte",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:27.549Z",
+ "language": 13,
+ "uuid": "576aeb71-d51a-4bc2-a1a3-27d181c41dcf",
+ "exercise_base": 983
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1534,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Sta stil, maar maak een rennende beweging - duw je knie\u00ebn zover mogelijk omhoog en wissel je benen af
",
+ "name": "Stilstaand joggen",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:28.046Z",
+ "language": 6,
+ "uuid": "8ec782d6-dd91-4af6-adcc-2eef16b8e0e1",
+ "exercise_base": 983
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1535,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Corra no lugar, colocando os joelhos o mais alto o confort\u00e1vel e trocando de pernas a um ritmo r\u00e1pido
",
+ "name": "Joelhos para cima",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:27.785Z",
+ "language": 7,
+ "uuid": "70f9d780-dfa8-4a90-8ed4-98a4c49c5a66",
+ "exercise_base": 983
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1536,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Dizleri kald\u0131rabildi\u011finiz kadar yukar\u0131 kald\u0131rarak ve bacaklar\u0131 h\u0131zl\u0131 bir \u015fekilde de\u011fi\u015ftirerek oldu\u011funuz yerde ko\u015fun
",
+ "name": "Y\u00fcksek dizler",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:28.245Z",
+ "language": 16,
+ "uuid": "4a4b2b1c-069d-49e4-94ad-6fcd9353131e",
+ "exercise_base": 983
+ }
+ },
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",
+ "name": "\u0393\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c8\u03b7\u03bb\u03ac",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:28.303Z",
+ "language": 8,
+ "uuid": "e18ca197-8213-4308-8b97-0617a479f1b4",
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+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u05dc\u05e8\u05d5\u05e5 \u05d1\u05de\u05e7\u05d5\u05dd, \u05dc\u05d4\u05e8\u05d9\u05dd \u05d0\u05ea \u05d4\u05d1\u05e8\u05db\u05d9\u05d9\u05dd \u05db\u05de\u05d4 \u05e9\u05e0\u05d5\u05d7 \u05dc\u05da \u05d5\u05d0\u05d6 \u05dc\u05d4\u05d7\u05dc\u05d9\u05e3 \u05d1\u05d9\u05df \u05d4\u05e8\u05d2\u05dc\u05d9\u05d9\u05dd \u05d1\u05de\u05d4\u05d9\u05e8\u05d5\u05ea
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+ "name": "\u05d1\u05e8\u05db\u05d9\u05d9\u05dd \u05d2\u05d1\u05d5\u05d4\u05d5\u05ea",
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+ "license_author_url": "",
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+ "description": "- \u0627\u0644\u062c\u0631\u064a \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646\u060c \u0648\u0636\u0639 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0639\u0627\u0644\u064a\u0627 \u0643\u0645\u0627 \u0647\u0648 \u0645\u0631\u064a\u062d \u0648\u062a\u0628\u062f\u064a\u0644 \u0628\u064a\u0646 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u0648\u062a\u064a\u0631\u0629 \u0633\u0631\u064a\u0639\u0629
",
+ "name": "\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0627\u0644\u0639\u0627\u0644\u064a\u0629",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:28.439Z",
+ "language": 17,
+ "uuid": "99c475f5-81a2-4ea2-9379-3c7b2e33d0c5",
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+ {
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+ "pk": 1540,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u7ad9\u76f4\u3002
\u6b65\u9aa4\uff1a
- \u539f\u5730\u8dd1\u6b65\uff0c\u5c3d\u53ef\u80fd\u5c06\u819d\u76d6\u62ac\u9ad8\u5230\u8212\u9002\u9ad8\u5ea6\uff0c\u5e76\u5feb\u901f\u6362\u817f\u3002
",
+ "name": "\u9ad8\u62ac\u817f",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:28.501Z",
+ "language": 24,
+ "uuid": "77a10c61-ac72-4a8d-b4c2-b5164a2660b3",
+ "exercise_base": 983
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1541,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Berdiri dengan punggung lurus
- Ambil langkah maju besar dengan kaki kiri
- Turunkan panggulmu hingga kau hampir menyentuh lantai dengan lutut kananmu.
- Panggul kembali
- Kembali ke posisi berdiri dengan melangkah mundur
- Ulangi, beralih kaki setiap kali
",
+ "name": "Paru-paru",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:31.391Z",
+ "language": 23,
+ "uuid": "bb87b485-ee0a-4d34-a8d5-820ba5185b78",
+ "exercise_base": 984
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1542,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Postavte se z\u00e1dy rovn\u011b
- Ud\u011blejte velk\u00fd krok vp\u0159ed levou nohou
- P\u0159ive\u010fte p\u00e1nev dol\u016f, dokud se t\u00e9m\u011b\u0159 nedotknete podlahy prav\u00fdm kolenem
- P\u0159ive\u010fte p\u00e1nev zp\u011bt nahoru
- Vra\u0165te se do stoje t\u00edm, \u017ee ustoup\u00edte
- Opakujte, poka\u017ed\u00e9 p\u0159epn\u011bte nohy
",
+ "name": "V\u00fdpady",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:32.230Z",
+ "language": 9,
+ "uuid": "7f581238-94d3-426c-ba68-fc0c7367f2d2",
+ "exercise_base": 984
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1543,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Mit geradem R\u00fccken stehen.
Schritte:
- Machen Sie mit dem linken Bein einen gro\u00dfen Schritt nach vorn.
- Senken Sie Ihr Becken, bis Sie mit dem rechten Knie fast den Boden ber\u00fchren.
- Bringen Sie Ihr Becken wieder nach oben.
- Kehren Sie in die Ausgangsposition zur\u00fcck, indem Sie einen Schritt zur\u00fccktreten.
- Wiederholen Sie den Vorgang und wechseln Sie dabei jedes Mal die Beine.
",
+ "name": "Ausfallschritte",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:28.933Z",
+ "language": 1,
+ "uuid": "5fd169a1-09c3-470d-83b5-47e56c61ee07",
+ "exercise_base": 984
+ }
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+ "pk": 1544,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
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+ "description": "Starting position:
Stand with back straight.
Steps:
- Take a large step forward with your left leg.
- Bring your pelvis down until you almost touch the floor with your right knee.
- Bring your pelvis back up.
- Return to the starting position by stepping back.
- Repeat, switching legs each time.
",
+ "name": "Lunges",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:30.986Z",
+ "language": 2,
+ "uuid": "b1844fd6-0360-4cd4-9008-bbe2e9c4e73d",
+ "exercise_base": 984
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1545,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- P\u00e1rese con la espalda recta
- D\u00e9 un gran paso adelante con su pierna izquierda
- Baje la pelvis hasta que casi toque el suelo con la rodilla derecha
- Vuelva a subir la pelvis
- Vuelva a la posici\u00f3n con el pie hacia atr\u00e1s
- Repita, cambiando de pierna cada vez
",
+ "name": "Zancadas con peso",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:32.558Z",
+ "language": 4,
+ "uuid": "fafe2bd7-f064-4c20-9305-4c694c0564e9",
+ "exercise_base": 984
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1546,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Tenez-vous debout, le dos droit
- Faites un grand pas en avant avec votre jambe gauche
- Descendez votre bassin jusqu'\u00e0 ce que votre genou droit touche presque le sol.
- Remontez votre bassin
- Revenez \u00e0 la position debout en faisant un pas en arri\u00e8re
- R\u00e9p\u00e9tez l'op\u00e9ration en changeant de jambe \u00e0 chaque fois
",
+ "name": "Fentes",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:29.311Z",
+ "language": 12,
+ "uuid": "3b533c1d-2601-4dc1-93ab-07df83e85cf7",
+ "exercise_base": 984
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1547,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Iskoraci",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:30.055Z",
+ "language": 22,
+ "uuid": "55276d07-d918-4589-86ca-ccb36261fdb5",
+ "exercise_base": 984
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1548,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Stai in piedi a schiena dritta
- Fai un grande passo avanti con la gamba sinistra
- Abbassa il bacino fino a toccare quasi il pavimento con il ginocchio destro
- Tendi il bacino in avanti
- Ritorna in posizione eretta facendo un passo indietro
- Ripeti, alternando le gambe ogni volta
",
+ "name": "Affondi",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:28.592Z",
+ "language": 13,
+ "uuid": "076715aa-c841-4406-91e0-1e84b1c964da",
+ "exercise_base": 984
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1549,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Ga staan met een rechte rug.
- Doe een grote stap vooruit met je linkerbeen.
- Duw je bekken omlaag, zo ver tot je bijna de grond raakt met je rechterknie.
- Duw je bekken omhoog.
- Ga weer recht staan.
- Herhaal, en wissel beide benen af
",
+ "name": "Uitvalspassen",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:31.809Z",
+ "language": 6,
+ "uuid": "b8527e2d-21bf-4bcc-a8f2-4e067276804e",
+ "exercise_base": 984
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1550,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Fique de p\u00e9 com as costas retas
- D\u00ea um grande passo adiante com sua perna esquerda
- Des\u00e7a com sua p\u00e9lvis at\u00e9 quase tocar o ch\u00e3o com o seu joelho direito
- Leve sua p\u00e9lvis de volta para cima
- Retorne para a posi\u00e7\u00e3o de p\u00e9, dando um passo atr\u00e1s
- Repita, trocando de pernas a cada vez
",
+ "name": "Investidas",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:29.668Z",
+ "language": 7,
+ "uuid": "bb6597c6-bfd4-4bda-b7c8-929796c90247",
+ "exercise_base": 984
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1551,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- S\u0131rt\u0131n\u0131z d\u00fcz bir \u015fekilde durun
- Sol baca\u011f\u0131n\u0131zla ileriye do\u011fru b\u00fcy\u00fck bir ad\u0131m at\u0131n
- Sa\u011f dizinizle neredeyse yere de\u011fene kadar le\u011fen kemi\u011finizi a\u015fa\u011f\u0131 indirin
- Le\u011fen kemi\u011finizi geri yukar\u0131 kald\u0131r\u0131n
- Geri ad\u0131m atarak ayakta durumuna d\u00f6n\u00fcn
- Her seferinde bacaklar\u0131 de\u011fi\u015ftirerek tekrarlay\u0131n
",
+ "name": "Lunge hareketi",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:30.557Z",
+ "language": 16,
+ "uuid": "916a8581-8b10-47cf-8ad2-08126a784c54",
+ "exercise_base": 984
+ }
+ },
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+ "license_title": "",
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+ "license_derivative_source_url": "",
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- \u039a\u03ac\u03bd\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b2\u03ae\u03bc\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03bc\u03b5 \u03c4\u03bf \u03b1\u03c1\u03b9\u03c3\u03c4\u03b5\u03c1\u03cc \u03c3\u03b1\u03c2 \u03c0\u03cc\u03b4\u03b9
- \u03a6\u03ad\u03c1\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03b1\u03b3\u03b3\u03af\u03be\u03b5\u03c4\u03b5 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03b4\u03b5\u03be\u03af \u03c3\u03b1\u03c2 \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf
- \u03a6\u03ad\u03c1\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c3\u03b1\u03c2 \u03c0\u03af\u03c3\u03c9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9
- \u0395\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03cc\u03c1\u03b8\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03b2\u03ae\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9.
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5, \u03b1\u03bb\u03bb\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03c6\u03bf\u03c1\u03ac
",
+ "name": "\u03a0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:32.869Z",
+ "language": 8,
+ "uuid": "29c16bf4-033a-4da8-85e4-69a89488957b",
+ "exercise_base": 984
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1553,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "\u05de\u05db\u05e8\u05e2\u05d9\u05dd",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:33.214Z",
+ "language": 21,
+ "uuid": "3cd2f8b6-343f-4984-b3fa-a5ef8b349b14",
+ "exercise_base": 984
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1554,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u0627\u0644\u0648\u0642\u0648\u0641 \u0628 \u0638\u0647\u0631 \u0645\u0633\u062a\u0648
- \u0627\u062a\u062e\u0627\u0630 \u062e\u0637\u0648\u0629 \u0643\u0628\u064a\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0628 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649
- \u062c\u0644\u0628 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u062d\u062a\u0649 \u062a\u0644\u0627\u0645\u0633 \u0627\u0644\u0627\u0631\u0636 \u0628\u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649
- \u062c\u0644\u0628 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649
- \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0627\u0644\u062a\u0631\u0627\u062c\u0639
- \u0643\u0631\u0631\u060c \u0645\u0639 \u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629
",
+ "name": "\u0627\u0644\u0637\u0639\u0646\u0627\u062a",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:33.559Z",
+ "language": 17,
+ "uuid": "a960aa35-81bb-45ff-b66b-d4222f05c4c5",
+ "exercise_base": 984
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1555,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u80cc\u90e8\u633a\u76f4\u7ad9\u7acb\u3002
\u6b65\u9aa4\uff1a
- \u5de6\u817f\u5411\u524d\u8fc8\u51fa\u4e00\u5927\u6b65\u3002
- \u8ba9\u9aa8\u76c6\u5411\u4e0b\uff0c\u76f4\u5230\u4f60\u7684\u53f3\u819d\u51e0\u4e4e\u89e6\u5730\u3002
- \u5c06\u9aa8\u76c6\u62ac\u9ad8\u3002
- \u540e\u9000\u56de\u5230\u8d77\u59cb\u59ff\u52bf\u3002
- \u91cd\u590d\uff0c\u6bcf\u6b21\u6362\u817f\u3002
",
+ "name": "\u5f13\u6b65",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:33.950Z",
+ "language": 24,
+ "uuid": "6093ae6b-07e0-4287-b3d1-955a12163028",
+ "exercise_base": 984
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1556,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Lakukan push-up standar:
1.sebuah kebohongan bawah pada perut Anda1.b tempatkan tanganmu di dekat telingamu1.c gunakan lengan Anda untuk mengangkat perut Anda sampai lengan lurus, menjaga punggung lurus1.d menekuk lengan sampai dada hampir menyentuh tanah, memastikan punggung lurus1.e angkat perutmu lagi, kembali ke langkah 3
- Memutar tubuh Anda ke samping sehingga punggung lurus, bawah tangan mendukung tubuh sepenuhnya diperpanjang, dan hanya tangan bawah dan kaki menyentuh lantai
- Ulangi, mengubah sisi pada langkah 2 setiap kali
",
+ "name": "Rotasi Push-up",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:35.269Z",
+ "language": 23,
+ "uuid": "fb58708d-d1aa-4a3b-99c9-47b65d15e756",
+ "exercise_base": 985
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1557,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Prove\u010fte standardn\u00ed push-up:
1.Lehn\u011bte si na b\u0159icho1.b polo\u017ete ruce bl\u00edzko u\u0161\u00ed1.c pomoc\u00ed pa\u017e\u00ed zvedn\u011bte \u017ealudek nahoru, dokud nejsou pa\u017ee rovn\u00e9, dr\u017ete z\u00e1da rovn\u011b1.d ohn\u011bte pa\u017ee, dokud se hrudn\u00edk t\u00e9m\u011b\u0159 nedotkne zem\u011b, ujist\u011bte se, \u017ee z\u00e1da je rovn\u00e11.e zvedn\u011bte \u017ealudek znovu a vra\u0165te se ke kroku 3
- Oto\u010dte t\u011blo na stranu tak, aby z\u00e1da byla rovn\u00e1, spodn\u00ed ruka podporuj\u00edc\u00ed t\u011blo je pln\u011b prodlou\u017eena a pouze spodn\u00ed ruka a noha se dot\u00fdkaj\u00ed podlahy
- Opakujte, poka\u017ed\u00e9 m\u011b\u0148te strany v kroku 2
",
+ "name": "Kliky s rotac\u00ed",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:34.898Z",
+ "language": 9,
+ "uuid": "30b93687-c2ac-4bc6-b6ad-29174381bce4",
+ "exercise_base": 985
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1558,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Begeben Sie sich in die Ausgangsposition f\u00fcr Liegest\u00fctze, wobei H\u00e4nde und Zehen den Boden ber\u00fchren und Arme und Beine gerade sind. Um diese Position zu erreichen, k\u00f6nnen Sie sich auf den Bauch legen, die H\u00e4nde nach unten neben den Kopf legen und die Arme nach oben heben, bis sie gerade sind.
Die Schritte:
- F\u00fchren Sie einen normalen Liegest\u00fctz durch:
1.a Beugen Sie die Arme, bis die Brust fast den Boden ber\u00fchrt, und achten Sie darauf, dass der R\u00fccken gerade ist.1.b Heben Sie sich mit den Armen wieder in die Ausgangsposition.
- Drehen Sie Ihren K\u00f6rper zur Seite, so dass der R\u00fccken gerade ist, die untere Hand, die den K\u00f6rper st\u00fctzt, vollst\u00e4ndig gestreckt ist und nur die untere Hand und der Fu\u00df den Boden ber\u00fchren.
- Wiederholen Sie den Vorgang, wobei Sie bei Schritt 2 jedes Mal die Seite wechseln.
",
+ "name": "Liegest\u00fctz-Drehungen",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:34.981Z",
+ "language": 1,
+ "uuid": "35167d18-6761-45be-9e7f-70cd581dbe91",
+ "exercise_base": 985
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1559,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
Get into the starting push-up position, with your hands and toes touching the ground and back, arms and legs straight. To get to this position, you can lie down on your stomach, place your hands facing down next to your head, and lifting your arms up until they are straight.
Steps:
- Perform a standard push-up:
1.a Bend arms until chest almost touches the ground, making sure the back is straight.1.b Use your arms to lift yourself back up to starting position.
- Rotate your body to the side so that the back is straight, the bottom hand supporting the body is fully extended, and only the bottom hand and foot touch the floor.
- Repeat, changing sides at step 2 each time.
",
+ "name": "Push-up rotations",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:35.166Z",
+ "language": 2,
+ "uuid": "c689c8d2-e826-4e07-8e51-3845e8a18c7a",
+ "exercise_base": 985
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1560,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Haga una flexi\u00f3n de brazos est\u00e1ndar1.a Acu\u00e9stese boca abajo1.b Coloque las manos cerca de las orejas1.c Levante el est\u00f3mago con los brazos hasta que los brazos est\u00e9n rectos, manteniendo la espalda recta1.d Flexione los brazos hasta que el pecho casi toque el suelo, asegur\u00e1ndose de que la espalda est\u00e9 recta1.e Levante el est\u00f3mago de nuevo, volviendo al paso 3
- Gire el cuerpo hacia un lado para que la espalda quede recta, la mano inferior que sostiene el cuerpo est\u00e9 completamente extendida y s\u00f3lo las extremidades inferiores toquen el suelo
- Repita, cambiando de lado en el paso 2 otra vez
",
+ "name": "Flexiones a rotaci\u00f3n",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:34.719Z",
+ "language": 4,
+ "uuid": "08abe160-eaeb-49f2-82fb-eecca8f7f9b1",
+ "exercise_base": 985
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1561,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Faites une pompe standard\u202f:
1.a Allongez-vous sur le ventre1.b Placez vos mains pr\u00e8s de vos oreilles1.c Utilisez vos bras pour soulever votre ventre jusqu'\u00e0 ce que les bras soient droits, en gardant le dos droit1.d Pliez les bras jusqu'\u00e0 ce que la poitrine touche presque le sol, en vous assurant que le dos est droit1.e Soulevez \u00e0 nouveau votre ventre et revenez \u00e0 l'\u00e9tape 1.c
- Faites pivoter votre corps sur le c\u00f4t\u00e9 pour que le dos soit droit, que la main inf\u00e9rieure soutenant le corps soit compl\u00e8tement \u00e9tendue et que seuls la main et le pied inf\u00e9rieurs touchent le sol
- R\u00e9p\u00e9tez, en changeant de c\u00f4t\u00e9 \u00e0 chaque fois
",
+ "name": "Pompes avec rotation",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:35.071Z",
+ "language": 12,
+ "uuid": "eb13183c-90ec-4642-b813-fe08a43d8548",
+ "exercise_base": 985
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1562,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Sklekovi s okretanjem",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:35.362Z",
+ "language": 22,
+ "uuid": "832aa6da-c115-418c-8362-7538c8a53d9b",
+ "exercise_base": 985
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1563,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Esegui una flessione standard:
1.a Sdraiati a pancia in gi\u00f91.b Metti le mani vicino alle orecchie1.c Usa le braccia per sollevare il torace fino a quando le braccia sono dritte, mantenendo la schiena dritta1.d Piega le braccia fino a quando il torace tocca quasi il suolo, assicurandoti che la schiena sia dritta1.e Solleva di nuovo il torace (vedi 1.c)
- Ruota il corpo di lato in modo che la schiena sia dritta:la mano inferiore che sostiene il corpo \u00e8 completamente estesa e solo la mano inferiore e i piedi toccano il pavimento
- Ripeti, cambiando lato ogni volta al passaggio 2
",
+ "name": "Flessioni con rotazione",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:34.646Z",
+ "language": 13,
+ "uuid": "07d9d66e-4600-4ddc-942c-3635c37eb519",
+ "exercise_base": 985
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1564,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Druk op:
1.a Ga op je buik liggen.1.b Plaats je handen in de buurt van je oren.1.c Gebruik je armen om je buik omhoog te duwen totdat je armen gestrekt zijn - houd je rug recht.1.d Buig je armen totdat je borstkas bijna de grond raakt - houd je rug recht.1.e Kom weer omhoog en ga naar stap 3.
- Draai op je zij, houd je rug recht en raak alleen met je hand en voet de grond aan.
- Herhaal, en wissel bij stap 2 telkens van zij
",
+ "name": "Draaiend opdrukken",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:34.506Z",
+ "language": 6,
+ "uuid": "017bc035-fee7-4e2d-8ebd-74a8e0eefecd",
+ "exercise_base": 985
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1565,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Fa\u00e7a uma flex\u00e3o de bra\u00e7os pradr\u00e3o1.a Deite-se de barriga para baixo1.b Coloque suas m\u00e3os perto dos ouvidos1.c Use suas m\u00e3o para levantar a barriga at\u00e9 que os bra\u00e7os estejam retos, mantendo as costas retas1.d Dobre os bra\u00e7os at\u00e9 que o peito quase toque o ch\u00e3o, certificando-se de que as costas estejam retas1.e Repita a partir do passo 1.c
- Gire seu corpo para o lado para que as costas fiquem retas, de modo que a m\u00e3o inferior que sustenta o corpo fique totalmente estendida, e apenas a m\u00e3o inferior e o p\u00e9 toquem o ch\u00e3o
- Repita, mudando de lado no passo 2 cada vez
",
+ "name": "Flex\u00e3o em T",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:34.794Z",
+ "language": 7,
+ "uuid": "84549e05-fa7d-4778-a49b-250a9ac0b4d8",
+ "exercise_base": 985
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1566,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Normal bir \u015f\u0131nav yap\u0131n:
1.a Karn\u0131n\u0131z \u00fczerine uzan\u0131n1.b Ellerinizi kulaklar\u0131n\u0131z\u0131n yak\u0131n\u0131na yerle\u015ftirin1.c S\u0131rt\u0131 d\u00fcz tutarak kollar d\u00fcz olana kadar karn\u0131n\u0131z\u0131 yukar\u0131 kald\u0131rmak i\u00e7in kollar\u0131n\u0131z\u0131 kullan\u0131n1.d G\u00f6\u011f\u00fcs neredeyse yere de\u011fene kadar kollar\u0131 b\u00fck\u00fcn, s\u0131rt\u0131n d\u00fcz oldu\u011fundan emin olun1.e 3. ad\u0131mdan itibaren tekrarlay\u0131n
- S\u0131rt d\u00fcz, alt el v\u00fccudu desteklemek i\u00e7in tamamen uzat\u0131lm\u0131\u015f ve sadece alt el ve ayak yere de\u011fecek \u015fekilde v\u00fccudunuzu yana d\u00f6nd\u00fcr\u00fcn
- Her seferinde 2. ad\u0131mda taraf de\u011fi\u015ftirerek tekrarlay\u0131n
",
+ "name": "D\u00f6nerek \u015f\u0131nav",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:34.579Z",
+ "language": 16,
+ "uuid": "a9dd4835-851c-464a-80d4-3c02771c822f",
+ "exercise_base": 985
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1567,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u039a\u03ac\u03bd\u03c4\u03b5 \u03bc\u03af\u03b1 \u03c4\u03c5\u03c0\u03b9\u03ba\u03ae \u03ba\u03ac\u03bc\u03c8\u03b7:
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- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5, \u03b1\u03bb\u03bb\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac \u03c3\u03c4\u03bf \u03b2\u03ae\u03bc\u03b1 2 \u03ba\u03ac\u03b8\u03b5 \u03c6\u03bf\u03c1\u03ac
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- \u0643\u0631\u0631 \u0645\u0639 \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u062c\u0648\u0627\u0646\u0628 \u0641\u064a \u0627\u0644\u062e\u0637\u0648\u0629 2 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629
",
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
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+ "description": "- Berdiri tegak dan mengambil langkah lateral lebar, hanya lebih besar dari lebar bahu.
- Tekuk satu lutut sampai paha Anda sejajar dengan lantai. Lutut harus sejajar dengan kaki.
- Dorong kembali ke posisi awal dan ulangi.
",
+ "name": "Squat split samping kiri",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:36.294Z",
+ "language": 23,
+ "uuid": "0b9a3046-7261-4ece-b34a-05da0983e2c9",
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Postavte se vysoko a vezm\u011bte \u0161irok\u00fd bo\u010dn\u00ed krok, jen v\u011bt\u0161\u00ed ne\u017e \u0161\u00ed\u0159ka ramen.
- Ohn\u011bte jedno koleno, dokud va\u0161e stehno nen\u00ed rovnob\u011b\u017en\u00e9 s podlahou. Ohnut\u00e9 koleno mus\u00ed b\u00fdt v souladu s nohou.
- Zatla\u010dte zp\u011bt do v\u00fdchoz\u00ed polohy a opakujte.
",
+ "name": "Bo\u010dn\u00ed v\u00fdpady nalevo",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:35.877Z",
+ "language": 9,
+ "uuid": "44087684-232f-40dd-b9c6-b8de9f411ec3",
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+ "description": "Ausgangsposition:
- Stehen Sie aufrecht und machen Sie einen weiten seitlichen Schritt, etwas mehr als schulterbreit.
Schritte:
- Beugen Sie ein Knie, bis Ihr Oberschenkel parallel zum Boden ist. Das gebeugte Knie muss sich in einer Linie mit dem Fu\u00df befinden.
- Dr\u00fccken Sie sich zur\u00fcck in die Ausgangsposition.
- Wiederholen Sie die \u00dcbung.
",
+ "name": "Seitliche Kniebeugen links",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:36.036Z",
+ "language": 1,
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+ "description": "Starting position:
- Stand tall and take a wide lateral stride, just greater than shoulder width.
Steps:
- Bend one knee until your thigh is parallel to the floor. The bent knee must be in line with the foot.
- Push back to the starting position.
- Repeat.
",
+ "name": "Side split squats left",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:36.187Z",
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+ "license_author_url": "",
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+ "description": "- P\u00f3ngase de pie y d\u00e9 un amplio paso lateral, un poco m\u00e1s grande que el ancho de los hombros
- Doble una rodilla hasta que su muslo est\u00e9 paralelo al suelo. La rodilla doblada debe estar en l\u00ednea con el pie
- Vuelva a la posici\u00f3n inicial y repita.
",
+ "name": "Sentadilla de lado izquierdo",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:36.087Z",
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Tenez-vous droit et faites une large foul\u00e9e lat\u00e9rale, juste sup\u00e9rieure \u00e0 la largeur des \u00e9paules
- Pliez un genou jusqu'\u00e0 ce que votre cuisse soit parall\u00e8le au sol. Le genou pli\u00e9 doit \u00eatre align\u00e9 avec le pied
- Revenez \u00e0 la position de d\u00e9part et r\u00e9p\u00e9tez.
",
+ "name": "Fentes lat\u00e9rales gauches",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:35.926Z",
+ "language": 12,
+ "uuid": "35d33ea4-831a-444c-a8fa-0a00d2d0e0b6",
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+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Bo\u010dni podijeljeni \u010du\u010dnjevi lijevo",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:35.825Z",
+ "language": 22,
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+ "description": "- Stai in piedi e fai un ampio passo laterale, appena superiore alla larghezza delle spalle.
- Piega un ginocchio finch\u00e9 la coscia non \u00e8 parallela al pavimento. Il ginocchio piegato deve essere in linea con il piede.
- Spingi indietro alla posizione di partenza e ripetere.
",
+ "name": "Squat laterale sinistro",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:36.238Z",
+ "language": 13,
+ "uuid": "ad6dcd43-a1f2-4f23-86db-0711e69f02f8",
+ "exercise_base": 986
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1579,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Ga recht staan en doe een brede, zijwaartse pas, net iets voorbij schouderbreedte.
- Buig \u00e9\u00e9n knie totdat je heup gelijkstaat aan de grond. De gebogen knie moet gelijkstaan aan de voet.
- Duw jezelf omhoog en herhaal.
",
+ "name": "Gespleten zijhurkzit (links)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:35.977Z",
+ "language": 6,
+ "uuid": "74260aa3-daa4-40a4-be7a-f9c87437df3b",
+ "exercise_base": 986
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1580,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Fique de p\u00e9 e d\u00ea um passo lateral largo, apenas maior que a largura dos ombros.
- Dobre um joelho at\u00e9 que sua coxa fique parelela ao ch\u00e3o. O joelho dobrado deve estar em linha com o p\u00e9.
- Empurre de volta para a posi\u00e7\u00e3o inicial e repita.
",
+ "name": "Side split squats esquerda",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:36.137Z",
+ "language": 7,
+ "uuid": "9a840f25-6a0d-4fc4-93dc-a40af403fccb",
+ "exercise_base": 986
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1581,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Dik durun ve omuz geni\u015fli\u011finden biraz daha geni\u015f bir yan ad\u0131m at\u0131n.
- Uylu\u011funuz yere paralel olana kadar bir dizinizi b\u00fck\u00fcn. B\u00fck\u00fclm\u00fc\u015f diz ayakla ayn\u0131 hizada olmal\u0131d\u0131r.
- Ba\u015flang\u0131\u00e7 durumuna geri itin ve tekrarlay\u0131n.
",
+ "name": "Yana tek bacakl\u0131 \u00e7\u00f6melme (sol)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:36.357Z",
+ "language": 16,
+ "uuid": "0ede6d0d-aadf-4ad7-9d7d-26b796bd2cef",
+ "exercise_base": 986
+ }
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+ "description": "- \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bd\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b5\u03c5\u03c1\u03cd \u03c0\u03bb\u03b5\u03c5\u03c1\u03b9\u03ba\u03cc \u03b2\u03ae\u03bc\u03b1, \u03bb\u03af\u03b3\u03bf \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd.
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- \u03a3\u03c0\u03c1\u03ce\u03be\u03c4\u03b5 \u03c0\u03af\u03c3\u03c9 \u03c3\u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5.
",
+ "name": "\u03a0\u03bb\u03b5\u03c5\u03c1\u03b9\u03ba\u03ac \u03c3\u03c0\u03b1\u03c3\u03c4\u03ac \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b1\u03c1\u03b9\u03c3\u03c4\u03b5\u03c1\u03ac",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:36.416Z",
+ "language": 8,
+ "uuid": "59db021d-62f4-460b-aabd-7c2d0577ed11",
+ "exercise_base": 986
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- \u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0641\u062e\u0630\u0643 \u0645\u0648\u0627\u0632\u064a\u064b\u0627 \u0644\u0644\u0623\u0631\u0636. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0645\u0646\u062d\u0646\u064a\u0629 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u062e\u0637 \u0645\u0639 \u0627\u0644\u0642\u062f\u0645.
- \u0627\u062f\u0641\u0639 \u0644\u0644\u062e\u0644\u0641 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631 \u0627\u0644\u0639\u0645\u0644\u064a\u0629.
",
+ "name": "\u0627\u0646\u0642\u0633\u0627\u0645 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u064a\u0633\u0627\u0631",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:36.473Z",
+ "language": 17,
+ "uuid": "e53e8531-ec9e-4d3e-ab14-772ab16ae090",
+ "exercise_base": 986
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1584,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u59ff\u52bf\uff1a
- \u7ad9\u76f4\uff0c\u4e00\u53ea\u811a\u6a2a\u5411\u8de8\u51fa\uff0c\u4f7f\u5f97\u53cc\u811a\u8ddd\u79bb\u7565\u5927\u4e8e\u80a9\u5bbd\u3002
\u6b65\u9aa4\uff1a
- \u5f2f\u66f2\u4e00\u53ea\u819d\u76d6\uff0c\u76f4\u5230\u4f60\u7684\u5927\u817f\u4e0e\u5730\u9762\u5e73\u884c\u3002 \u5f2f\u66f2\u7684\u819d\u76d6\u5fc5\u987b\u4e0e\u811a\u6210\u4e00\u6761\u76f4\u7ebf\u3002
- \u63a8\u56de\u8d77\u59cb\u59ff\u52bf\u3002
- \u91cd\u590d\u3002
",
+ "name": "\u5de6\u817f\u4fa7\u7bad\u6b65\u8e72",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:36.522Z",
+ "language": 24,
+ "uuid": "79da7943-a852-4fd4-bfbd-43abf4e9f593",
+ "exercise_base": 986
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1585,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Berdiri tegak dan mengambil langkah lateral lebar, hanya lebih besar dari lebar bahu.
- Tekuk satu lutut sampai paha Anda sejajar dengan lantai. Lutut harus sejajar dengan kaki.
- Dorong kembali ke posisi awal dan ulangi.
",
+ "name": "Squat split samping kanan",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:37.063Z",
+ "language": 23,
+ "uuid": "9ede2027-d35f-4663-9a88-ae28050d5515",
+ "exercise_base": 987
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1586,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Postavte se vysoko a vezm\u011bte \u0161irok\u00fd bo\u010dn\u00ed krok, jen v\u011bt\u0161\u00ed ne\u017e \u0161\u00ed\u0159ka ramen.
- Ohn\u011bte jedno koleno, dokud va\u0161e stehno nen\u00ed rovnob\u011b\u017en\u00e9 s podlahou. Ohnut\u00e9 koleno mus\u00ed b\u00fdt v souladu s nohou.
- Zatla\u010dte zp\u011bt do v\u00fdchoz\u00ed polohy a opakujte.
",
+ "name": "Bo\u010dn\u00ed v\u00fdpady napravo",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:36.643Z",
+ "language": 9,
+ "uuid": "8928a88a-6721-4be8-8ee3-8130113cb330",
+ "exercise_base": 987
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1587,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
- Stehen Sie aufrecht und machen Sie einen weiten seitlichen Schritt, etwas mehr als schulterbreit.
Schritte:
- Beugen Sie ein Knie, bis Ihr Oberschenkel parallel zum Boden ist. Das gebeugte Knie muss sich in einer Linie mit dem Fu\u00df befinden.
- Dr\u00fccken Sie sich zur\u00fcck in die Ausgangsposition.
- Wiederholen Sie die \u00dcbung.
",
+ "name": "Seitliche Kniebeugen rechts",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:36.824Z",
+ "language": 1,
+ "uuid": "6c1de5dd-5d8e-4201-bb3d-ca7d22c89985",
+ "exercise_base": 987
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1588,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
- Stand tall and take a wide lateral stride, just greater than shoulder width.
Steps:
- Bend one knee until your thigh is parallel to the floor. The bent knee must be in line with the foot.
- Push back to the starting position.
- Repeat.
",
+ "name": "Side split squats right",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:36.966Z",
+ "language": 2,
+ "uuid": "a5ce1d7b-0b09-4f9d-aa9d-7800d5bbff22",
+ "exercise_base": 987
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1589,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- P\u00f3ngase de pie y d\u00e9 un amplio paso lateral, un poco m\u00e1s grande que el ancho de los hombros
- Doble una rodilla hasta que su muslo est\u00e9 paralelo al suelo. La rodilla doblada debe estar en l\u00ednea con el pie
- Vuelva a la posici\u00f3n inicial y repita.
",
+ "name": "Sentadilla de lado derecho",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:36.872Z",
+ "language": 4,
+ "uuid": "6414fcb8-c9f0-4c1b-ad74-58074923ba98",
+ "exercise_base": 987
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1590,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Tenez-vous droit et faites une large foul\u00e9e lat\u00e9rale, juste sup\u00e9rieure \u00e0 la largeur des \u00e9paules
- Pliez un genou jusqu'\u00e0 ce que votre cuisse soit parall\u00e8le au sol. Le genou pli\u00e9 doit \u00eatre align\u00e9 avec le pied
- Revenez \u00e0 la position de d\u00e9part et r\u00e9p\u00e9tez.
",
+ "name": "Fentes lat\u00e9rales droites",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:36.706Z",
+ "language": 12,
+ "uuid": "a66225af-5141-4f38-aeed-faf0cae6e333",
+ "exercise_base": 987
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1591,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Bo\u010dni podijeljeni \u010du\u010dnjevi desno",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:36.584Z",
+ "language": 22,
+ "uuid": "cff39b82-04e3-455f-9896-8904846b3a64",
+ "exercise_base": 987
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1592,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Stai in piedi e fai un ampio passo laterale, appena superiore alla larghezza delle spalle.
- Piega un ginocchio finch\u00e9 la coscia non \u00e8 parallela al pavimento. Il ginocchio piegato deve essere in linea con il piede.
- Spingi indietro alla posizione di partenza e ripetere.
",
+ "name": "Squat laterali a destra",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:37.011Z",
+ "language": 13,
+ "uuid": "aaaf37b6-9164-4d7e-aff5-0eca8997f4b8",
+ "exercise_base": 987
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1593,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Ga recht staan en doe een brede, zijwaartse pas, net iets voorbij schouderbreedte.
- Buig \u00e9\u00e9n knie totdat je heup gelijkstaat aan de grond. De gebogen knie moet gelijkstaan aan de voet.
- Duw jezelf omhoog en herhaal.
",
+ "name": "Gespleten zijhurkzit (rechts)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:36.758Z",
+ "language": 6,
+ "uuid": "d997da76-bccb-4479-9101-3b5166e6e1f8",
+ "exercise_base": 987
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1594,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Fique de p\u00e9 e d\u00ea um passo lateral largo, apenas maior que a largura dos ombros.
- Dobre um joelho at\u00e9 que sua coxa fique parelela ao ch\u00e3o. O joelho dobrado deve estar em linha com o p\u00e9.
- Empurre de volta para a posi\u00e7\u00e3o inicial e repita.
",
+ "name": "Side split squats direita",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:36.921Z",
+ "language": 7,
+ "uuid": "80bc7baa-8359-44d4-8a0e-cc98d257357c",
+ "exercise_base": 987
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1595,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Dik durun ve omuz geni\u015fli\u011finden biraz daha geni\u015f bir yan ad\u0131m at\u0131n.
- Uylu\u011funuz yere paralel olana kadar bir dizinizi b\u00fck\u00fcn. B\u00fck\u00fclm\u00fc\u015f diz ayakla ayn\u0131 hizada olmal\u0131d\u0131r.
- Ba\u015flang\u0131\u00e7 durumuna geri itin ve tekrarlay\u0131n.
",
+ "name": "Yana tek bacakl\u0131 \u00e7\u00f6melme (sa\u011f)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:37.118Z",
+ "language": 16,
+ "uuid": "af0c67a7-503f-48cb-b99b-eace8dc596d8",
+ "exercise_base": 987
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1596,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
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- \u03a3\u03c0\u03c1\u03ce\u03be\u03c4\u03b5 \u03c0\u03af\u03c3\u03c9 \u03c3\u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5.
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+ "name": "\u03a0\u03bb\u03b5\u03c5\u03c1\u03b9\u03ba\u03ac \u03c3\u03c0\u03b1\u03c3\u03c4\u03ac \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b4\u03b5\u03be\u03b9\u03ac",
+ "created": "2023-08-06T08:17:17.349Z",
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+ "language": 8,
+ "uuid": "b98ce544-5138-47ae-bfa0-764fd622fdef",
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+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:37.212Z",
+ "language": 17,
+ "uuid": "8ff33946-ea21-479f-8207-a8b82e4dfc5e",
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+ "pk": 1598,
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u59ff\u52bf\uff1a
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\u6b65\u9aa4\uff1a
- \u5f2f\u66f2\u4e00\u53ea\u819d\u76d6\uff0c\u76f4\u5230\u4f60\u7684\u5927\u817f\u4e0e\u5730\u9762\u5e73\u884c\u3002 \u5f2f\u66f2\u7684\u819d\u76d6\u5fc5\u987b\u4e0e\u811a\u6210\u4e00\u6761\u76f4\u7ebf\u3002
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- \u91cd\u590d\u3002
",
+ "name": "\u53f3\u817f\u4fa7\u7bad\u6b65\u8e72",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:37.263Z",
+ "language": 24,
+ "uuid": "eb1da1e5-f9ce-47a6-8643-f9e91a1cbe3b",
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+ {
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+ "pk": 1599,
+ "fields": {
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Berdiri tegak di depan kursi dan mengambil langkah besar. Taruh bagian atas salah satu kakimu di kursi.
- Tekuk lutut depan, menyeimbangkan dengan tangan sampai lutut belakang hampir menyentuh tanah
- Dorong kembali ke posisi awal dan ulangi.
",
+ "name": "Squat split Bulgaria ke kiri",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:38.878Z",
+ "language": 23,
+ "uuid": "61279e28-22ef-445a-8997-4909edde7673",
+ "exercise_base": 988
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1600,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Postavte se vysoko p\u0159ed \u017eidli a ud\u011blejte velk\u00fd krok. Polo\u017ete horn\u00ed \u010d\u00e1st jedn\u00e9 z va\u0161ich nohou na \u017eidli.
- Ohn\u011bte p\u0159edn\u00ed koleno a vyva\u017eujte rukama, dokud se zadn\u00ed koleno t\u00e9m\u011b\u0159 nedotkne zem\u011b
- Zatla\u010dte zp\u011bt do v\u00fdchoz\u00ed polohy a opakujte.
",
+ "name": "Bulharsk\u00e9 d\u0159epy na lev\u00e9 noze",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:38.361Z",
+ "language": 9,
+ "uuid": "0b7331cc-396b-4440-a0fe-aca22bc31071",
+ "exercise_base": 988
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1601,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Stelle Dich aufrecht vor einen Stuhl und machen einen gro\u00dfen Schritt. Stelle den oberen Teil einer Deiner F\u00fc\u00dfe auf den Stuhl.
- Beuge das vordere Knie und balanciere mit den Armen, bis das hintere Knie fast den Boden ber\u00fchrt
- Gehe in die Ausgangsposition zur\u00fcck und wiederhole.
",
+ "name": "Bulgarische geteilte Kniebeugen links",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:38.179Z",
+ "language": 1,
+ "uuid": "dbb7a4ba-b1dc-45e3-8dcb-563290d36151",
+ "exercise_base": 988
+ }
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+ {
+ "model": "exercises.translation",
+ "pk": 1602,
+ "fields": {
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+ "license_title": "",
+ "license_object_url": "",
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+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Stand tall in front of a chair and take a large step. Put the upper part of one of your feet on the chair.
- Bend the front knee, balancing with arms until the back knee almost touches the ground.
- Push back to the starting position and repeat.
",
+ "name": "Bulgarian split squats left",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:38.022Z",
+ "language": 2,
+ "uuid": "2af89abc-2842-4267-9460-090625dd2abd",
+ "exercise_base": 988
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1603,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- P\u00f3ngase de pie delante de una silla y d\u00e9 un largo paso. Ponga la parte superior de uno de sus pies en la silla
- Doble la rodilla delantera, balanceando los brazos hasta que la rodilla trasera casi toque el suelo.
- Empuje hacia atr\u00e1s a la posici\u00f3n inicial y repita.
",
+ "name": "Sentadilla b\u00falgara izquierda",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:38.540Z",
+ "language": 4,
+ "uuid": "596eb8f7-8c69-4c24-87da-5701b150c8e7",
+ "exercise_base": 988
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1604,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Tenez-vous droit devant une chaise et faites un grand pas. Placez la partie sup\u00e9rieure de l'un de vos pieds sur la chaise
- Pliez le genou avant, en \u00e9quilibre avec les bras jusqu'\u00e0 ce que le genou arri\u00e8re touche presque le sol
- Revenez \u00e0 la position de d\u00e9part et r\u00e9p\u00e9tez.
",
+ "name": "Squats bulgares gauches",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:39.045Z",
+ "language": 12,
+ "uuid": "cf6368d3-12e3-454a-927e-9e47ec48b2c1",
+ "exercise_base": 988
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1605,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Bugarski podijeljeni \u010du\u010danj lijevo",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:37.327Z",
+ "language": 22,
+ "uuid": "f4daa399-c870-4488-af91-4a81368a0220",
+ "exercise_base": 988
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1606,
+ "fields": {
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Mettiti di fronte a una sedia e fai un grande passo. Metti la parte superiore di uno dei tuoi piedi sulla sedia.
- Piegare il ginocchio anteriore, bilanciandosi con le braccia fino a quando il ginocchio posteriore tocca quasi il suolo
- Spingi indietro fino alla posizione di partenza e ripeti.
",
+ "name": "Split squats left bulgari",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:38.705Z",
+ "language": 13,
+ "uuid": "aebdddd6-e34e-4f5e-bed8-93ba7988b9a2",
+ "exercise_base": 988
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1607,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Pak een stoel en ga er recht voor staan. Plaats het voorste deel van je voet op de stoel.
- Buig de voorste knie en balanceer je armen totdat de achterste knie bijna de grond raakt.
- Duw jezelf terug, ga terug naar stap 1 en herhaal, telkens met een andere knie.
",
+ "name": "Bulgaarse gespleten hurkzit (links)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:37.504Z",
+ "language": 6,
+ "uuid": "06b6b320-b7dd-42d5-9cc4-a2e0456aca9d",
+ "exercise_base": 988
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1608,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Fique de p\u00e9 em frente a uma cadeira e d\u00ea um grande passo. Coloque a parte superior de um de seus p\u00e9s sobre a cadeira.
- Dobre o joelho da frente, equilibrando-se com os bra\u00e7os at\u00e9 que o joelho de tr\u00e1s quase toque o ch\u00e3o
- Empurre de volta para a posi\u00e7\u00e3o inicial e repita.
",
+ "name": "Bulgarian split squats esquerda",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:37.861Z",
+ "language": 7,
+ "uuid": "8ed2f62b-2179-4f55-acbd-e56e41916fb8",
+ "exercise_base": 988
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1609,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Bir sandalyenin \u00f6n\u00fcnde dik durun ve b\u00fcy\u00fck bir ad\u0131m at\u0131n. Ayaklar\u0131n\u0131zdan birinin \u00fcst k\u0131sm\u0131n\u0131 sandalyenin \u00fczerine koyun.
- Arka diz neredeyse yere de\u011fene kadar kollarla dengeleyerek \u00f6n dizinizi b\u00fck\u00fcn
- Ba\u015flang\u0131\u00e7 durumuna geri itin ve tekrarlay\u0131n.
",
+ "name": "Bulgar tek bacakl\u0131 \u00e7\u00f6melmesi (sol)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:37.681Z",
+ "language": 16,
+ "uuid": "25d8098b-2886-4b2b-b061-f3d9593d6a45",
+ "exercise_base": 988
+ }
+ },
+ {
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+ "pk": 1610,
+ "fields": {
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+ "license_title": "",
+ "license_object_url": "",
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+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03ba\u03b1\u03c1\u03ad\u03ba\u03bb\u03b1 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bd\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b2\u03ae\u03bc\u03b1. \u03a4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03b5\u03bd\u03cc\u03c2 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b7\u03bd \u03ba\u03b1\u03c1\u03ad\u03ba\u03bb\u03b1.
- \u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03cc \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf, \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03ce\u03bd\u03c4\u03b1\u03c2 \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03bf \u03c0\u03af\u03c3\u03c9 \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03bd\u03b1 \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03ae\u03c3\u03b5\u03b9 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2
- \u03a3\u03c0\u03c1\u03ce\u03be\u03c4\u03b5 \u03c0\u03af\u03c3\u03c9 \u03c3\u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5.
",
+ "name": "\u0392\u03bf\u03c5\u03bb\u03b3\u03b1\u03c1\u03b9\u03ba\u03ac \u03c3\u03c0\u03b1\u03c3\u03c4\u03ac \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b1\u03c1\u03b9\u03c3\u03c4\u03b5\u03c1\u03ac",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:39.226Z",
+ "language": 8,
+ "uuid": "0e44f620-3a43-464a-9529-300b4b75b1b9",
+ "exercise_base": 988
+ }
+ },
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+ "pk": 1611,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
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- \u0627\u062f\u0641\u0639 \u0644\u0644\u062e\u0644\u0641 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631 \u0627\u0644\u0639\u0645\u0644\u064a\u0629.
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+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:39.423Z",
+ "language": 17,
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+ "license_object_url": "",
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+ "license_derivative_source_url": "",
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+ "name": "\u5de6\u4fdd\u52a0\u5229\u4e9a\u5206\u817f\u8e72",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:39.602Z",
+ "language": 24,
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+ {
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+ "pk": 1613,
+ "fields": {
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Berdiri tegak di depan kursi dan mengambil langkah besar. Taruh bagian atas salah satu kakimu di kursi.
- Tekuk lutut depan, menyeimbangkan dengan tangan sampai lutut belakang hampir menyentuh tanah
- Dorong kembali ke posisi awal dan ulangi.
",
+ "name": "Bulgaria split squats right",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:40.310Z",
+ "language": 23,
+ "uuid": "92a188a0-e903-4b2d-aab8-f2b6c6e8c445",
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+ "pk": 1614,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Postavte se vysoko p\u0159ed \u017eidli a ud\u011blejte velk\u00fd krok. Polo\u017ete horn\u00ed \u010d\u00e1st jedn\u00e9 z va\u0161ich nohou na \u017eidli.
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- Zatla\u010dte zp\u011bt do v\u00fdchoz\u00ed polohy a opakujte.
",
+ "name": "Bulharsk\u00e9 d\u0159epy na prav\u00e9 noze",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:40.897Z",
+ "language": 9,
+ "uuid": "a785cbda-f257-4d6e-801f-1556e57d09b0",
+ "exercise_base": 989
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+ "pk": 1615,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Stelle Dich aufrecht vor einen Stuhl und machen einen gro\u00dfen Schritt. Stelle den oberen Teil einer Deiner F\u00fc\u00dfe auf den Stuhl.
- Beuge das vordere Knie und balanciere mit den Armen, bis das hintere Knie fast den Boden ber\u00fchrt
- Gehe in die Ausgangsposition zur\u00fcck und wiederhole.
",
+ "name": "Bulgarische geteilte Kniebeugen rechts",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:40.746Z",
+ "language": 1,
+ "uuid": "a6193cd8-f1e3-447a-98df-1a6a22d3d08d",
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+ }
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+ "pk": 1616,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Stand tall in front of a chair and take a large step. Put the upper part of one of your feet on the chair.
- Bend the front knee, balancing with arms until the back knee almost touches the ground.
- Push back to the starting position and repeat.
",
+ "name": "Bulgarian split squats right",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:40.587Z",
+ "language": 2,
+ "uuid": "2844989f-a714-4e40-8358-c6798dbbeee4",
+ "exercise_base": 989
+ }
+ },
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+ "pk": 1617,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- P\u00f3ngase de pie delante de una silla y d\u00e9 un largo paso. Ponga la parte superior de uno de sus pies en la silla
- Doble la rodilla delantera, balanceando los brazos hasta que la rodilla trasera casi toque el suelo.
- Empuje hacia atr\u00e1s a la posici\u00f3n inicial y repita.
",
+ "name": "Sentadilla b\u00falgara derecha",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:41.066Z",
+ "language": 4,
+ "uuid": "4ae65f93-13db-4151-81a7-484b903e7092",
+ "exercise_base": 989
+ }
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+ "pk": 1618,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Tenez-vous droit devant une chaise et faites un grand pas. Placez la partie sup\u00e9rieure de l'un de vos pieds sur la chaise
- Pliez le genou avant, en \u00e9quilibre avec les bras jusqu'\u00e0 ce que le genou arri\u00e8re touche presque le sol
- Revenez \u00e0 la position de d\u00e9part et r\u00e9p\u00e9tez.
",
+ "name": "Squats bulgares droites",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:41.373Z",
+ "language": 12,
+ "uuid": "9405bea5-9142-4d61-8f57-f26d30a09e46",
+ "exercise_base": 989
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+ "pk": 1619,
+ "fields": {
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Bugarski podijeljeni \u010du\u010danj desno",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:39.802Z",
+ "language": 22,
+ "uuid": "46ff6159-4cf9-490c-82a4-73b13b3711d4",
+ "exercise_base": 989
+ }
+ },
+ {
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+ "pk": 1620,
+ "fields": {
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Mettiti di fronte a una sedia e fai un grande passo. Metti la parte superiore di uno dei tuoi piedi sulla sedia.
- Piegare il ginocchio anteriore, bilanciandosi con le braccia fino a quando il ginocchio posteriore tocca quasi il suolo
- Spingi indietro fino alla posizione di partenza e ripeti.
",
+ "name": "Split squats right bulgari",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:41.224Z",
+ "language": 13,
+ "uuid": "9d882d1e-bac8-42b5-9943-c77bb5ab2cd5",
+ "exercise_base": 989
+ }
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+ {
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+ "pk": 1621,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Pak een stoel en ga er recht voor staan. Plaats het voorste deel van je voet op de stoel.
- Buig de voorste knie en balanceer je armen totdat de achterste knie bijna de grond raakt.
- Duw jezelf terug, ga terug naar stap 1 en herhaal, telkens met een andere knie.
",
+ "name": "Bulgaarse gespleten hurkzit (rechts)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:39.978Z",
+ "language": 6,
+ "uuid": "5289cb21-f7c1-41a9-a966-61ee1e82c63c",
+ "exercise_base": 989
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1622,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Fique de p\u00e9 em frente a uma cadeira e d\u00ea um grande passo. Coloque a parte superior de um de seus p\u00e9s sobre a cadeira.
- Dobre o joelho da frente, equilibrando-se com os bra\u00e7os at\u00e9 que o joelho de tr\u00e1s quase toque o ch\u00e3o
- Empurre de volta para a posi\u00e7\u00e3o inicial e repita.
",
+ "name": "Bulgarian split squats direita",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:40.463Z",
+ "language": 7,
+ "uuid": "92305e00-ba79-4fdb-be3b-30a4ee64f08d",
+ "exercise_base": 989
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1623,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Bir sandalyenin \u00f6n\u00fcnde dik durun ve b\u00fcy\u00fck bir ad\u0131m at\u0131n. Ayaklar\u0131n\u0131zdan birinin \u00fcst k\u0131sm\u0131n\u0131 sandalyenin \u00fczerine koyun.
- Arka diz neredeyse yere de\u011fene kadar kollarla dengeleyerek \u00f6n dizinizi b\u00fck\u00fcn
- Ba\u015flang\u0131\u00e7 durumuna geri itin ve tekrarlay\u0131n.
",
+ "name": "Bulgar tek bacakl\u0131 \u00e7\u00f6melmesi (sa\u011f)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:40.139Z",
+ "language": 16,
+ "uuid": "ab36c88d-9fa1-4dea-a436-d4c003d45f97",
+ "exercise_base": 989
+ }
+ },
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- \u03a3\u03c0\u03c1\u03ce\u03be\u03c4\u03b5 \u03c0\u03af\u03c3\u03c9 \u03c3\u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5.
",
+ "name": "\u0392\u03bf\u03c5\u03bb\u03b3\u03b1\u03c1\u03b9\u03ba\u03ac \u03c3\u03c0\u03b1\u03c3\u03c4\u03ac \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b4\u03b5\u03be\u03b9\u03ac",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:41.506Z",
+ "language": 8,
+ "uuid": "12ee25d0-23a5-4701-bbdb-372c2258d712",
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- \u0627\u062f\u0641\u0639 \u0644\u0644\u062e\u0644\u0641 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0643\u0631\u0631 \u0627\u0644\u0639\u0645\u0644\u064a\u0629.
",
+ "name": "\u0627\u0644\u0631\u0641\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0628\u0644\u063a\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0645\u064a\u0646",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:41.648Z",
+ "language": 17,
+ "uuid": "5c31d229-37c5-42e2-a3c4-a05f004546ab",
+ "exercise_base": 989
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+ "license_derivative_source_url": "",
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- \u5f2f\u66f2\u524d\u819d\uff0c\u7528\u624b\u81c2\u4fdd\u6301\u5e73\u8861\uff0c\u76f4\u5230\u540e\u819d\u51e0\u4e4e\u63a5\u89e6\u5730\u9762\u3002
- \u6491\u56de\u8d77\u59cb\u4f4d\u7f6e\u5e76\u91cd\u590d\u3002
",
+ "name": "\u53f3\u4fdd\u52a0\u5229\u4e9a\u5206\u817f\u8e72",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:41.781Z",
+ "language": 24,
+ "uuid": "9612de9c-12d8-41e0-bf0f-1041cbe97ad8",
+ "exercise_base": 989
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1627,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Merangkak turun.
- Dorong satu kaki ke belakang hingga diperluas, konsentrasi pada otot gluteus.
- Tunggu sebentar, kemudian kembali ke posisi awal.
- Ulangi, alternating feet
",
+ "name": "Kickbacks berlutut",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:42.164Z",
+ "language": 23,
+ "uuid": "8a4760f4-d781-4609-a2a0-ef79baf4c93a",
+ "exercise_base": 990
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1628,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Dol\u016f na v\u0161ech \u010dty\u0159ech.
- Zatla\u010dte jednu nohu zp\u011bt a\u017e do \u00fapln\u00e9ho prodlou\u017een\u00ed a soust\u0159e\u010fte se na gluteusov\u00e9 svaly.
- Z\u016fsta\u0148te jednu sekundu a pak se vra\u0165te do v\u00fdchoz\u00ed polohy.
- Opakujte, st\u0159\u00eddav\u00e9 nohy
",
+ "name": "Kickbacky v kleku",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:42.205Z",
+ "language": 9,
+ "uuid": "bbd9f189-133f-43d9-b945-9d7c0f36df5e",
+ "exercise_base": 990
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1629,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Gehen Sie auf alle Viere.
Schritte:
- Dr\u00fccken Sie einen Fu\u00df nach hinten, bis er ganz gestreckt ist, und konzentrieren Sie sich dabei auf die Ges\u00e4\u00dfmuskeln.
- Verweilen Sie eine Sekunde lang und kehren Sie dann in die Ausgangsposition zur\u00fcck.
- Wiederholen Sie den Vorgang, indem Sie die F\u00fc\u00dfe abwechseln.
",
+ "name": "Kniende R\u00fcckschl\u00e4ge",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:42.276Z",
+ "language": 1,
+ "uuid": "9761042b-8024-47a9-97c4-35c941c1d1c1",
+ "exercise_base": 990
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1630,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
Get down on all fours.
Steps:
- Push one foot back until fully extended, concentrating on the gluteus muscles.
- Stay for one second, then return to the initial position.
- Repeat, alternating feet.
",
+ "name": "Kneeling kickbacks",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:42.241Z",
+ "language": 2,
+ "uuid": "c61ad7bc-a4f5-4f19-a104-fcfcb6405c1a",
+ "exercise_base": 990
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1631,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Ponga a cuatro patas
- Empuje un pie hacia atr\u00e1s hasta que se extienda completamente, concentr\u00e1ndose en los m\u00fasculos de los gl\u00fateos
- Qu\u00e9dese un segundo, y luego vuelva a la posici\u00f3n inicial
- Repita, alternando los pies
",
+ "name": "Patada de rodilla",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:42.314Z",
+ "language": 4,
+ "uuid": "8a4e6b5c-3ffd-4f8c-a300-642384a94aa6",
+ "exercise_base": 990
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1632,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Mettez-vous \u00e0 quatre pattes
- Poussez un pied en arri\u00e8re jusqu'\u00e0 ce qu'il soit compl\u00e8tement \u00e9tendu, en vous concentrant sur les muscles fessiers
- Restez une seconde, puis revenez \u00e0 la position initiale
- R\u00e9p\u00e9tez, en alternant les pieds
",
+ "name": "Extensions de la hanche",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:42.082Z",
+ "language": 12,
+ "uuid": "58b62d3f-bfdb-4bea-b91f-cfdccd83bc78",
+ "exercise_base": 990
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1633,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Mettiti a quattro zampe.
- Spingete un piede indietro fino alla completa estensione, concentrandovi sui muscoli glutei.
- Rimanete per un secondo, poi tornate alla posizione iniziale.
- Ripetere, alternando i piedi
",
+ "name": "Contraccolpi in ginocchio",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:42.012Z",
+ "language": 13,
+ "uuid": "2d403fc7-e973-49f5-9c36-b78b26905c65",
+ "exercise_base": 990
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1634,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Ga op zijn hondjes zitten en plaats \u00e9\u00e9n voet tegen iets met weerstand, zoals een kabel.
- Duw je voet naar achteren, zo ver totdat je been volledig gestrekt is.
- Houd \u00e9\u00e9n seconde vol en keer terug naar de startpositie.
- Herhaal, en wissel steeds van voet
",
+ "name": "Geknielde terugtrap",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:42.120Z",
+ "language": 6,
+ "uuid": "634c848e-7429-4767-8a15-f0479d84919c",
+ "exercise_base": 990
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1635,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Fique em posi\u00e7\u00e3o de quatro.
- Empurre um p\u00e9 para tr\u00e1s at\u00e9 que esteja totalmente estendido, concentrando-se nos m\u00fasculos dos gl\u00fateos.
- Fique por um segundo depois retorne \u00e0 posi\u00e7\u00e3o inicial.
- Repita, alternando os p\u00e9s
",
+ "name": "Coice",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:41.974Z",
+ "language": 7,
+ "uuid": "c7624fde-ed30-4860-ab2d-741d73a44c9d",
+ "exercise_base": 990
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1636,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- D\u00f6rt ayak \u00fczerine e\u011filin.
- Kal\u00e7a kaslar\u0131na odaklanarak bir aya\u011f\u0131n\u0131z\u0131 tamamen uzay\u0131ncaya kadar geriye do\u011fru itin.
- Bir saniye kal\u0131n, ard\u0131ndan ba\u015flang\u0131\u00e7 durumuna geri d\u00f6n\u00fcn.
- Ayaklar\u0131 de\u011fi\u015ftirerek tekrarlay\u0131n
",
+ "name": "Diz \u00e7\u00f6k\u00fcp geri tepme",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:42.046Z",
+ "language": 16,
+ "uuid": "71d85d03-e9d3-4ab4-9ce7-885a2aa1302b",
+ "exercise_base": 990
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1637,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b1 \u03c4\u03ad\u03c3\u03c3\u03b5\u03c1\u03b1.
- \u03a3\u03c0\u03c1\u03ce\u03be\u03c4\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b1\u03b8\u03b5\u03af \u03c0\u03bb\u03ae\u03c1\u03c9\u03c2, \u03b5\u03c3\u03c4\u03b9\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2.
- \u039c\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03bf \u03ba\u03b1\u03b9, \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7.
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5, \u03b5\u03bd\u03b1\u03bb\u03bb\u03ac\u03c3\u03c3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1
",
+ "name": "\u0393\u03bf\u03bd\u03b1\u03c4\u03b9\u03c3\u03c4\u03ad\u03c2 \u03ba\u03bb\u03c9\u03c4\u03c3\u03b9\u03ad\u03c2",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:42.354Z",
+ "language": 8,
+ "uuid": "54da2666-0f21-403b-835f-92c6c2dcaaf9",
+ "exercise_base": 990
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1638,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u0627\u0646\u0632\u0644 \u0639\u0644\u0649 \u0623\u0631\u0628\u0639.
- \u0627\u062f\u0641\u0639 \u0642\u062f\u0645\u064b\u0627 \u0648\u0627\u062d\u062f\u0629 \u0644\u0644\u062e\u0644\u0641 \u062d\u062a\u0649 \u062a\u0645\u062a\u062f \u062a\u0645\u0627\u0645\u064b\u0627 \u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0648\u064a\u0629.
- \u0627\u0644\u0628\u0642\u0627\u0621 \u0644\u0645\u062f\u0629 \u062b\u0627\u0646\u064a\u0629 \u0648\u0627\u062d\u062f\u0629 \u060c \u062b\u0645 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0623\u0648\u0644\u064a.
- \u0643\u0631\u0631 \u060c \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0627\u0644\u0642\u062f\u0645\u064a\u0646
",
+ "name": "\u0627\u0644\u0631\u0643\u0644 \u0627\u0644\u0649 \u0627\u0644\u062e\u0644\u0641 \u0645\u0646 \u0627\u0644\u0631\u0643\u0648\u0639",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:42.398Z",
+ "language": 17,
+ "uuid": "ccc1cc93-5630-4da1-9fbf-2edc243f40e2",
+ "exercise_base": 990
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1639,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u56db\u80a2\u7740\u5730\u3002
\u6b65\u9aa4\uff1a
- \u5c06\u4e00\u53ea\u811a\u5411\u540e\u63a8\uff0c\u76f4\u5230\u5b8c\u5168\u4f38\u5c55\uff0c\u4e13\u6ce8\u4e8e\u81c0\u808c\u30022.\u505c\u7559\u4e00\u79d2\u949f\uff0c\u7136\u540e\u56de\u5230\u521d\u59cb\u59ff\u52bf\u3002
- \u91cd\u590d\uff0c\u4ea4\u66ff\u53cc\u811a\u3002
",
+ "name": "\u8dea\u59ff\u5c48\u819d\u62ac\u817f",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:42.435Z",
+ "language": 24,
+ "uuid": "ba63e9a7-5c3a-4da7-a146-60b0c0ea0444",
+ "exercise_base": 990
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1640,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Berdiri dengan punggung lurus
- Ambil langkah maju besar dengan kaki kiri
- Turunkan panggulmu hingga kau hampir menyentuh lantai dengan lutut kananmu.
- Panggul kembali
- Ulangi dari Langkah 3.
",
+ "name": "Split squats kiri",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:43.195Z",
+ "language": 23,
+ "uuid": "285aa821-2ac4-4d83-850e-1790d96ab372",
+ "exercise_base": 991
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1641,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Postavte se z\u00e1dy rovn\u011b
- Ud\u011blejte velk\u00fd krok vp\u0159ed levou nohou
- P\u0159ive\u010fte p\u00e1nev dol\u016f, dokud se t\u00e9m\u011b\u0159 nedotknete podlahy prav\u00fdm kolenem
- P\u0159ive\u010fte p\u00e1nev zp\u011bt nahoru
- Opakujte od kroku 3.
",
+ "name": "D\u0159ep ve v\u00fdpadu nalevo",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:42.488Z",
+ "language": 9,
+ "uuid": "fdf0a600-b1f9-4762-b9ff-aa546af300c1",
+ "exercise_base": 991
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1642,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Stellen Sie sich mit geradem R\u00fccken hin. Machen Sie mit dem linken Bein einen gro\u00dfen Schritt nach vorn.
Schritte:
- Bringen Sie Ihr Becken nach unten, bis Sie mit dem rechten Knie fast den Boden ber\u00fchren.
- Bringen Sie Ihr Becken wieder nach oben.
- Wiederholen Sie die \u00dcbung.
",
+ "name": "Geteilte Kniebeugen links",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:42.733Z",
+ "language": 1,
+ "uuid": "538ffd46-8699-41a7-be75-be55997fa04d",
+ "exercise_base": 991
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1643,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
Stand with your back straight. Take a large step forward with your left leg.
Steps:
- Bring your pelvis down until you almost touch the floor with your right knee.
- Bring your pelvis back up.
- Repeat.
",
+ "name": "Split squats left",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:43.272Z",
+ "language": 2,
+ "uuid": "c512eb54-95a4-438d-9922-991d9323bace",
+ "exercise_base": 991
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1644,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- P\u00e1rese con la espalda recta
- De un largo paso adelante con su pierna izquierda
- Baje la pelvis hasta que casi toque el suelo con la rodilla derecha
- Suba la pelvis
- Repita desde el paso 3.
",
+ "name": "Media sentadillas izquierda",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:42.828Z",
+ "language": 4,
+ "uuid": "f19a37c2-5d92-4f6c-8c6d-d51574bcdb78",
+ "exercise_base": 991
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1645,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Tenez-vous debout avec le dos droit
- Faites un grand pas en avant avec votre jambe gauche
- Abaissez votre bassin jusqu'\u00e0 ce que vous touchiez presque le sol avec votre genou droit
- Ramenez votre bassin vers le haut
- R\u00e9p\u00e9tez \u00e0 partir de l'\u00e9tape 3.
",
+ "name": "Fentes avant gauches",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:42.566Z",
+ "language": 12,
+ "uuid": "fb2ebcdb-0b68-48c6-b2e0-0cf5e5c56887",
+ "exercise_base": 991
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1646,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Podijeljeni \u010du\u010dnjevi lijevo",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:42.923Z",
+ "language": 22,
+ "uuid": "715cfec7-7512-40df-b122-1cc13295bfe1",
+ "exercise_base": 991
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1647,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Stai con la schiena dritta
- Fai un grande passo in avanti con la gamba sinistra
- Abbassa il bacino fino a toccare quasi il pavimento con il ginocchio destro
- Riporta il bacino verso l'alto
- Ripetere dal passaggio 3.
",
+ "name": "Split squat a sinistra",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:43.026Z",
+ "language": 13,
+ "uuid": "1faa1cf0-eb9a-4adb-b4c9-139ca3164ada",
+ "exercise_base": 991
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1648,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Ga staan met een rechte rug.
- Doe een grote stap vooruit met je linkerbeen.
- Duw je bekken omlaag, zo ver tot je bijna de grond raakt met je rechterknie.
- Duw je bekken omhoog.
- Herhaal vanaf stap 3.
",
+ "name": "Gespleten hurkzit (links)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:42.641Z",
+ "language": 6,
+ "uuid": "d40fb1ae-db80-4246-bd63-dac06430b488",
+ "exercise_base": 991
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1649,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Fique de p\u00e9 com as costas retas
- D\u00ea um grande passo para frente com sua perna esquerda
- Leve sua p\u00e9lvis para baixo at\u00e9 quase tocar o ch\u00e3o com seu joelho direito
- Leve sua p\u00e9lvis de volta para cima
- Repita a partir do passo 3.
",
+ "name": "Split squats esquerda",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:43.109Z",
+ "language": 7,
+ "uuid": "10175c05-10e2-4011-9640-48aa21711b7a",
+ "exercise_base": 991
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1650,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- S\u0131rt\u0131n\u0131z d\u00fcz bir \u015fekilde durun
- Sol baca\u011f\u0131n\u0131zla ileriye do\u011fru b\u00fcy\u00fck bir ad\u0131m at\u0131n
- Sa\u011f dizinizle neredeyse yere de\u011fene kadar le\u011fen kemi\u011finizi a\u015fa\u011f\u0131 indirin
- Le\u011fen kemi\u011finizi geri yukar\u0131 kald\u0131r\u0131n
- ad\u0131mdan itibaren tekrarlay\u0131n.
",
+ "name": "Tek bacakl\u0131 \u00e7\u00f6melme (sol)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:43.361Z",
+ "language": 16,
+ "uuid": "3871a1bd-5c4d-4e58-a8ac-a45fab5157af",
+ "exercise_base": 991
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1651,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03af\u03c3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7
- \u039a\u03ac\u03bd\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b2\u03ae\u03bc\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03bc\u03b5 \u03c4\u03bf \u03b1\u03c1\u03b9\u03c3\u03c4\u03b5\u03c1\u03cc \u03c0\u03cc\u03b4\u03b9
- \u03a6\u03ad\u03c1\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03b1\u03b3\u03b3\u03af\u03be\u03b5\u03c4\u03b5 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03b4\u03b5\u03be\u03af \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf
- \u03a6\u03ad\u03c1\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c0\u03af\u03c3\u03c9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b2\u03ae\u03bc\u03b1 3.
",
+ "name": "\u03a3\u03c0\u03b1\u03c3\u03c4\u03ac \u03b2\u03b1\u03b8\u03b9\u03ac \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b1\u03c1\u03b9\u03c3\u03c4\u03b5\u03c1\u03ac",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:43.453Z",
+ "language": 8,
+ "uuid": "7ab4e2bb-f563-4da4-a220-9431ccff0352",
+ "exercise_base": 991
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1652,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0638\u0647\u0631 \u0645\u0633\u062a\u0648
- \u0627\u062a\u062e\u0627\u0630 \u062e\u0637\u0648\u0629 \u0643\u0628\u064a\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0628\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649
- \u062c\u0644\u0628 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u062d\u062a\u0649 \u062a\u0644\u0627\u0645\u0633 \u0627\u0644\u0627\u0636 \u0628\u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649
- \u062c\u0644\u0628 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649
- \u0643\u0631\u0631 \u0627\u0644\u062e\u0637\u0648\u0629 3.
",
+ "name": "\u0627\u0646\u0642\u0633\u0627\u0645 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u064a\u0633\u0627\u0631",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:43.542Z",
+ "language": 17,
+ "uuid": "2309b9b8-af09-4516-b4b8-9f9ab9ef1e35",
+ "exercise_base": 991
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1653,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u80cc\u90e8\u633a\u76f4\u7ad9\u7acb\u3002 \u5de6\u817f\u5411\u524d\u8fc8\u51fa\u4e00\u5927\u6b65\u3002
\u811a\u6b65\uff1a
- \u8ba9\u9aa8\u76c6\u5411\u4e0b\uff0c\u76f4\u5230\u53f3\u819d\u51e0\u4e4e\u89e6\u5730\u3002
- \u5c06\u9aa8\u76c6\u62ac\u9ad8\u3002
- \u91cd\u590d\u3002
",
+ "name": "\u5de6\u817f\u7bad\u6b65\u8e72",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:43.624Z",
+ "language": 24,
+ "uuid": "afe59508-dc36-49f8-b8eb-0c601b9aa9da",
+ "exercise_base": 991
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1654,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Berdiri dengan punggung lurus
- Ambil langkah maju besar dengan kaki kiri
- Turunkan panggulmu hingga kau hampir menyentuh lantai dengan lutut kananmu.
- Panggul kembali
- Ulangi dari Langkah 3.
",
+ "name": "Split squats kanan",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:44.553Z",
+ "language": 23,
+ "uuid": "f640c33d-25a6-4021-b29e-46de6e1ccaf0",
+ "exercise_base": 992
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1655,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Postavte se z\u00e1dy rovn\u011b
- Ud\u011blejte velk\u00fd krok vp\u0159ed levou nohou
- P\u0159ive\u010fte p\u00e1nev dol\u016f, dokud se t\u00e9m\u011b\u0159 nedotknete podlahy prav\u00fdm kolenem
- P\u0159ive\u010fte p\u00e1nev zp\u011bt nahoru
- Opakujte od kroku 3.
",
+ "name": "D\u0159ep ve v\u00fdpadu napravo",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:44.092Z",
+ "language": 9,
+ "uuid": "fbe464a0-0ed9-4da4-8eba-c1c59b803d91",
+ "exercise_base": 992
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1656,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Stellen Sie sich mit geradem R\u00fccken hin. Machen Sie mit dem linken Bein einen gro\u00dfen Schritt nach vorn.
Schritte:
- Bringen Sie Ihr Becken nach unten, bis Sie mit dem rechten Knie fast den Boden ber\u00fchren.
- Bringen Sie Ihr Becken wieder nach oben.
- Wiederholen Sie die \u00dcbung.
",
+ "name": "Geteilte Kniebeugen rechts",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:44.289Z",
+ "language": 1,
+ "uuid": "e9b3a758-5403-4f67-b74e-4e57be4d297d",
+ "exercise_base": 992
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1657,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
Stand with your back straight. Take a large step forward with your left leg.
Steps:
- Bring your pelvis down until you almost touch the floor with your right knee.
- Bring your pelvis back up.
- Repeat.
",
+ "name": "Split squats right",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:44.616Z",
+ "language": 2,
+ "uuid": "fb741d38-8b3c-41fb-9865-3fee9238a508",
+ "exercise_base": 992
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1658,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- P\u00e1rese con la espalda recta
- De un largo paso adelante con su pierna izquierda
- Baje la pelvis hasta que casi toque el suelo con la rodilla derecha
- Suba la pelvis
- Repita desde el paso 3.
",
+ "name": "Media sentadillas derecha",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:44.351Z",
+ "language": 4,
+ "uuid": "bf7fe246-9a1c-498f-8edb-567e73979223",
+ "exercise_base": 992
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1659,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Tenez-vous debout avec le dos droit
- Faites un grand pas en avant avec votre jambe gauche
- Abaissez votre bassin jusqu'\u00e0 ce que vous touchiez presque le sol avec votre genou droit
- Ramenez votre bassin vers le haut
- R\u00e9p\u00e9tez \u00e0 partir de l'\u00e9tape 3.
",
+ "name": "Fentes avant droites",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:44.158Z",
+ "language": 12,
+ "uuid": "cc2c2004-32f4-4b81-bc0b-73890e9bcd70",
+ "exercise_base": 992
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1660,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Podijeljeni \u010du\u010dnjevi desno",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:44.413Z",
+ "language": 22,
+ "uuid": "d4066280-6297-46a3-a2a1-31a457e3fe88",
+ "exercise_base": 992
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1661,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Stai con la schiena dritta
- Fai un grande passo in avanti con la gamba sinistra
- Abbassa il bacino fino a toccare quasi il pavimento con il ginocchio destro
- Riporta il bacino verso l'alto
- Ripetere dal passaggio 3.
",
+ "name": "Squat laterali a sinistra",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:44.681Z",
+ "language": 13,
+ "uuid": "70a22823-2411-4ff7-a3f1-6a707fcbb82c",
+ "exercise_base": 992
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1662,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Ga staan met een rechte rug.
- Doe een grote stap vooruit met je linkerbeen.
- Duw je bekken omlaag, zo ver tot je bijna de grond raakt met je rechterknie.
- Duw je bekken omhoog.
- Herhaal vanaf stap 3.
",
+ "name": "Gespleten hurkzit (rechts)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:44.224Z",
+ "language": 6,
+ "uuid": "9b3a9972-b2b0-4a38-862b-e8e77c885f18",
+ "exercise_base": 992
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1663,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Fique de p\u00e9 com as costas retas
- D\u00ea um grande passo para frente com sua perna esquerda
- Leve sua p\u00e9lvis para baixo at\u00e9 quase tocar o ch\u00e3o com seu joelho direito
- Leve sua p\u00e9lvis de volta para cima
- Repita a partir do passo 3.
",
+ "name": "Split squats direita",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:44.484Z",
+ "language": 7,
+ "uuid": "d1c03e16-0288-4bdf-ae13-c95019cdfc3a",
+ "exercise_base": 992
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1664,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- S\u0131rt\u0131n\u0131z d\u00fcz bir \u015fekilde durun
- Sol baca\u011f\u0131n\u0131zla ileriye do\u011fru b\u00fcy\u00fck bir ad\u0131m at\u0131n
- Sa\u011f dizinizle neredeyse yere de\u011fene kadar le\u011fen kemi\u011finizi a\u015fa\u011f\u0131 indirin
- Le\u011fen kemi\u011finizi geri yukar\u0131 kald\u0131r\u0131n
- ad\u0131mdan itibaren tekrarlay\u0131n.
",
+ "name": "Tek bacakl\u0131 \u00e7\u00f6melme (sa\u011f)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:44.752Z",
+ "language": 16,
+ "uuid": "ae8ae510-7499-48e6-ac29-deb6448b895b",
+ "exercise_base": 992
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1665,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03af\u03c3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7
- \u039a\u03ac\u03bd\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b2\u03ae\u03bc\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03bc\u03b5 \u03c4\u03bf \u03b1\u03c1\u03b9\u03c3\u03c4\u03b5\u03c1\u03cc \u03c0\u03cc\u03b4\u03b9
- \u03a6\u03ad\u03c1\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03b1\u03b3\u03b3\u03af\u03be\u03b5\u03c4\u03b5 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03b4\u03b5\u03be\u03af \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf
- \u03a6\u03ad\u03c1\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c0\u03af\u03c3\u03c9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b2\u03ae\u03bc\u03b1 3.
",
+ "name": "\u03a3\u03c0\u03b1\u03c3\u03c4\u03ac \u03b2\u03b1\u03b8\u03b9\u03ac \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b4\u03b5\u03be\u03b9\u03ac",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:44.821Z",
+ "language": 8,
+ "uuid": "e934e2af-72d4-4e80-a7a3-66145dcc9d94",
+ "exercise_base": 992
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1666,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0638\u0647\u0631 \u0645\u0633\u062a\u0648
- \u0627\u062a\u062e\u0627\u0630 \u062e\u0637\u0648\u0629 \u0643\u0628\u064a\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0628\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649
- \u062c\u0644\u0628 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u062d\u062a\u0649 \u062a\u0644\u0627\u0645\u0633 \u0627\u0644\u0627\u0636 \u0628\u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649
- \u062c\u0644\u0628 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649
- \u0643\u0631\u0631 \u0627\u0644\u062e\u0637\u0648\u0629 3.
",
+ "name": "\u062a\u0642\u0633\u064a\u0645 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u064a\u0645\u064a\u0646",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:44.887Z",
+ "language": 17,
+ "uuid": "14d4b3d8-d2e1-4fd0-8bbc-58847397d031",
+ "exercise_base": 992
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1667,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u80cc\u90e8\u633a\u76f4\u7ad9\u7acb\u3002 \u5de6\u817f\u5411\u524d\u8fc8\u51fa\u4e00\u5927\u6b65\u3002
\u811a\u6b65\uff1a
- \u8ba9\u9aa8\u76c6\u5411\u4e0b\uff0c\u76f4\u5230\u53f3\u819d\u51e0\u4e4e\u89e6\u5730\u3002
- \u5c06\u9aa8\u76c6\u62ac\u9ad8\u3002
- \u91cd\u590d\u3002
",
+ "name": "\u53f3\u817f\u7bad\u6b65\u8e72",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:44.954Z",
+ "language": 24,
+ "uuid": "397df26b-1c11-4efe-b630-78950c4c86c6",
+ "exercise_base": 992
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1668,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Este ejercicio requiere una cuerda para saltar. Aseg\u00farate de que la longitud de la cuerda se ajusta a tu altura. Una forma de comprobarlo es agarrar las dos asas con una mano y situarse en el centro de la cuerda colgando del suelo con un pie. Si la cuerda (excluyendo las asas) te llega justo por debajo del pecho, su longitud es la adecuada. Una cuerda m\u00e1s corta ser\u00eda peligrosa, ya que podr\u00edas golpearte, y una cuerda m\u00e1s larga ser\u00eda una mala forma.
- Pon los pies juntos, dobla un poco las rodillas, mant\u00e9n la cabeza y el cuerpo rectos, mant\u00e9n los codos dentro, abre los brazos.
- Gira s\u00f3lo las mu\u00f1ecas con la fuerza suficiente para hacer girar la cuerda.
- Salta lo suficiente para pasar la cuerda por debajo de tus pies.
- Repite desde el paso 2.
",
+ "name": "Lompat tali: basic Jump",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:45.519Z",
+ "language": 23,
+ "uuid": "fe39f5ec-71f3-4aba-9014-69bce094abfa",
+ "exercise_base": 993
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1669,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Toto cvi\u010den\u00ed vy\u017eaduje \u0161vihadlo. Ujist\u011bte se, \u017ee d\u00e9lka \u0161vihadla je p\u0159izp\u016fsobena va\u0161\u00ed v\u00fd\u0161ce. Jedn\u00edm ze zp\u016fsob\u016f kontroly je uchopit ob\u011b rukojeti jednou rukou a postavit se jednou nohou na st\u0159ed \u0161vihadla vis\u00edc\u00edho na zemi. Pokud v\u00e1m \u0161vihadlo (bez rukojet\u00ed) sah\u00e1 t\u011bsn\u011b pod hrudn\u00edk, je jeho d\u00e9lka spr\u00e1vn\u00e1. Krat\u0161\u00ed lano by bylo nebezpe\u010dn\u00e9, proto\u017ee byste se mohli ude\u0159it, a del\u0161\u00ed lano by zp\u016fsobilo \u0161patnou formu.
- Dejte nohy t\u011bsn\u011b k sob\u011b, trochu pokr\u010dte kolena, hlavu a t\u011blo dr\u017ete rovn\u011b, lokty m\u011bjte vta\u017een\u00e9, pa\u017ee rozev\u0159en\u00e9.
- To\u010dte pouze z\u00e1p\u011bst\u00edmi dostate\u010dnou silou, aby se lano rozto\u010dilo.
- Vysko\u010dte jen tak vysoko, aby \u0161vihadlo pro\u0161lo pod va\u0161ima nohama.
- Opakujte postup od kroku 2.
",
+ "name": "\u0160vihadlo: z\u00e1kladn\u00ed skoky",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:46.212Z",
+ "language": 9,
+ "uuid": "77d28dbb-ea73-4d1d-88d9-650f45de8aaf",
+ "exercise_base": 993
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1670,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
F\u00fc\u00dfe dicht beieinander stellen, Knie leicht beugen, Kopf und K\u00f6rper gerade halten, Ellenbogen angewinkelt halten, Arme \u00f6ffnen.
Schritte:
- Drehen Sie nur Ihre Handgelenke mit so viel Kraft, dass sich das Seil dreht.
- Springe gerade so hoch, dass das Seil unter deinen F\u00fc\u00dfen durchl\u00e4uft.
- Wiederhole die \u00dcbung.
Anmerkungen:
F\u00fcr diese \u00dcbung ben\u00f6tigen Sie ein Springseil. Achten Sie darauf, dass die Seill\u00e4nge auf Ihre K\u00f6rpergr\u00f6\u00dfe abgestimmt ist. Eine M\u00f6glichkeit, dies zu \u00fcberpr\u00fcfen, ist, beide Griffe mit einer Hand zu ergreifen und sich mit einem Fu\u00df auf die Mitte des Seils zu stellen, das am Boden h\u00e4ngt. Wenn das Seil (ohne die Griffe) bis knapp unter Ihre Brust reicht, ist es richtig lang. Ein k\u00fcrzeres Seil w\u00e4re gef\u00e4hrlich, da Sie sich daran sto\u00dfen k\u00f6nnten, und ein l\u00e4ngeres Seil w\u00e4re schlecht f\u00fcr die Form.
",
+ "name": "Seilspringen: Grundspr\u00fcnge",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:45.867Z",
+ "language": 1,
+ "uuid": "4a0dc222-b855-47b5-85ba-8556997ac610",
+ "exercise_base": 993
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1671,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
Put your feet close together, bend the knees a bit, keep your head and body straight, keep elbows in, open your arms.
Steps:
- Spin only your wrists with enough force to make the rope spin.
- Jump just high enough to pass the rope below your feet.
- Repeat.
Notes:
This exercise requires a jump rope. Make sure the rope length is adjusted to your height. One way to check is to grab both handles with one hand and stand on the middle of the rope hanging on the ground with one foot. If the rope (excluding the handles) reaches just below your chest, its length is right. A shorter rope would be hazardous, as you might hit yourself, and a longer rope would make for bad form.
",
+ "name": "Jump rope: basic jumps",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:45.392Z",
+ "language": 2,
+ "uuid": "81ac11b3-8f09-400c-a463-03a27a1d0aa5",
+ "exercise_base": 993
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1672,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Este ejercicio requiere una cuerda para saltar. Aseg\u00farate de que la longitud de la cuerda se ajusta a tu altura. Una forma de comprobarlo es agarrar las dos asas con una mano y situarse en el centro de la cuerda colgando del suelo con un pie. Si la cuerda (excluyendo las asas) te llega justo por debajo del pecho, su longitud es la adecuada. Una cuerda m\u00e1s corta ser\u00eda peligrosa, ya que podr\u00edas golpearte, y una cuerda m\u00e1s larga ser\u00eda una mala forma.
- Pon los pies juntos, dobla un poco las rodillas, mant\u00e9n la cabeza y el cuerpo rectos, mant\u00e9n los codos dentro, abre los brazos.
- Gira s\u00f3lo las mu\u00f1ecas con la fuerza suficiente para hacer girar la cuerda.
- Salta lo suficiente para pasar la cuerda por debajo de tus pies.
- Repite desde el paso 2.
",
+ "name": "Saltar la cuerda: saltos b\u00e1sicos",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:45.757Z",
+ "language": 4,
+ "uuid": "bd49a8d2-217c-4ca0-b7ad-defa1d456da3",
+ "exercise_base": 993
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1673,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Cet exercice n\u00e9cessite une corde \u00e0 sauter. Assurez-vous que la longueur de la corde est adapt\u00e9e \u00e0 votre taille. Une mami\u00e8re de v\u00e9rifier est de saisir les deux poign\u00e9es d'une main et de se tenir au milieu de la corde suspendue au sol avec un pied. Si la corde (sans les poign\u00e9es) arrive juste sous votre poitrine, sa longueur est correcte. Une corde plus courte serait dangereuse, car vous risqueriez de vous cogner, et une corde plus longue serait mauvaise pour la forme.
- Rapprochez vos pieds, pliez un peu les genoux, gardez la t\u00eate et le corps droits, gardez les coudes rentr\u00e9s, ouvrez les bras.
- Faites tourner uniquement vos poignets avec suffisamment de force pour faire tourner la corde.
- Sautez juste assez haut pour faire passer la corde sous vos pieds.
- R\u00e9p\u00e9tez \u00e0 partir de l'\u00e9tape 2.
",
+ "name": "Corde \u00e0 sauter\u00a0: sauts de base",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:45.276Z",
+ "language": 12,
+ "uuid": "a878570f-7471-4495-9d8b-5b1bce210dfc",
+ "exercise_base": 993
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1674,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Preskakanje u\u017eeta: osnovni skokovi",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:45.628Z",
+ "language": 22,
+ "uuid": "09cd0eb6-f891-4f6b-a96a-e560d3cd71a3",
+ "exercise_base": 993
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1675,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Questo esercizio richiede una corda per saltare. Assicuratevi che la lunghezza della corda sia adatta alla vostra altezza. Un modo per controllare \u00e8 quello di afferrare entrambe le maniglie con una mano e stare al centro della corda appesa a terra con un piede. Se la corda (escluse le maniglie) arriva appena sotto il tuo petto, la sua lunghezza \u00e8 giusta. Una corda pi\u00f9 corta sarebbe pericolosa, perch\u00e9 potreste colpirvi, e una corda pi\u00f9 lunga sarebbe una cattiva forma.
- Metti i piedi vicini, piega un po' le ginocchia, tieni la testa e il corpo dritti, tieni i gomiti in dentro, apri le braccia.
- Fai girare solo i polsi con abbastanza forza da far girare la corda.
- Salta appena abbastanza in alto da far passare la corda sotto i tuoi piedi.
- Ripetere dal punto 2.
",
+ "name": "Corda per saltare: salti di base",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:45.166Z",
+ "language": 13,
+ "uuid": "29579f4e-9b6a-414a-929b-7e9e607dd16d",
+ "exercise_base": 993
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1676,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Bij deze oefening heb je een springtouw nodig. Kies een touw dat past bij je lengte. Pak beide handvatten met \u00e9\u00e9n hand vast en ga met \u00e9\u00e9n voet op het midden van het touw staan. Als het touw (minus de handvatten) tot net onder je borstkas komt, dan heb je de juiste lengte. Een korter touw kan ook, maar is gevaarlijker omdat je jezelf mogelijk raakt, en een langer touw is onhandig.
- Zet je voeten dicht tegen elkaar, buig door je knie\u00ebn en houd je hoofd en lichaam recht. Houd je ellebogen naar binnen en open je armen.
- Draai je polsen met genoeg kracht om het touw te laten draaien.
- Spring net boven het touw uit.
- Herhaal vanaf stap 2.
",
+ "name": "Touwtjespringen: basissprongen",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:45.976Z",
+ "language": 6,
+ "uuid": "ac62abf6-c17f-4d2e-bd5d-87e5f2c1132d",
+ "exercise_base": 993
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1677,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Este exerc\u00edcio requer uma corda de salto. Certifique-se de que o comprimento da corda \u00e9 ajustado \u00e0 sua altura. Uma maneira de verificar \u00e9 agarrar ambas as pegas com uma m\u00e3o e ficar no meio da corda pendurada no ch\u00e3o com um p\u00e9. Se a corda (excluindo as pegas) chegar mesmo abaixo do seu peito, o seu comprimento \u00e9 o correcto. Uma corda mais curta seria perigosa, pois poderia atingir-se a si pr\u00f3prio, e uma corda mais comprida seria uma m\u00e1 forma.
- Coloque os p\u00e9s juntos, dobre um pouco os joelhos, mantenha a cabe\u00e7a e o corpo direitos, mantenha os cotovelos para dentro, abra os bra\u00e7os.
- Rodar apenas os pulsos com for\u00e7a suficiente para fazer girar a corda.
- Saltem s\u00f3 com for\u00e7a suficiente para passar a corda por baixo dos p\u00e9s.
- Repita a partir do passo 2.
",
+ "name": "Corda de Salto: saltos b\u00e1sicos",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:45.033Z",
+ "language": 7,
+ "uuid": "3cb62c50-bb1e-4951-ad52-31f92c77703a",
+ "exercise_base": 993
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1678,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Bu egzersiz bir atlama ipi gerektirir. \u0130p uzunlu\u011funun boyunuza g\u00f6re ayarland\u0131\u011f\u0131ndan emin olun. Bunu denetlemenin bir yolu, ipin her iki kulpunu tek elle tutup tek ayakla yerde serili halat\u0131n ortas\u0131nda durmakt\u0131r. \u0130p (kulplar hari\u00e7) g\u00f6\u011fs\u00fcn\u00fcz\u00fcn hemen alt\u0131na ula\u015f\u0131rsa, uzunlu\u011fu do\u011frudur. Daha k\u0131sa bir ip, kendinize \u00e7arpabilece\u011finiz i\u00e7in tehlikeli olacakt\u0131r ve daha uzun bir ip k\u00f6t\u00fc bir bi\u00e7im olu\u015fturacakt\u0131r.
- Ayaklar\u0131n\u0131z\u0131 birbirine yakla\u015ft\u0131r\u0131n, dizlerinizi biraz b\u00fck\u00fcn, ba\u015f\u0131n\u0131z\u0131 ve v\u00fccudunuzu d\u00fcz tutun, dirseklerinizi i\u00e7eride tutun, kollar\u0131n\u0131z\u0131 a\u00e7\u0131n.
- \u0130pin d\u00f6nmesi i\u00e7in yeterli kuvvetle sadece bileklerinizi d\u00f6nd\u00fcr\u00fcn.
- \u0130pi ayaklar\u0131n\u0131z\u0131n alt\u0131ndan ge\u00e7irecek kadar y\u00fckse\u011fe z\u0131play\u0131n.
- ad\u0131mdan itibaren tekrarlay\u0131n.
",
+ "name": "\u0130p atlama: temel atlamalar",
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- \u0392\u03ac\u03bb\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03bf\u03bd\u03c4\u03ac, \u03bb\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03bb\u03af\u03b3\u03bf \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1, \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03b1, \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03bc\u03ad\u03c3\u03b1, \u03b1\u03bd\u03bf\u03af\u03be\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2.
- \u03a0\u03b5\u03c1\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03bc\u03cc\u03bd\u03bf \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03c1\u03c0\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ae \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03c7\u03bf\u03b9\u03bd\u03af \u03bd\u03b1 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c4\u03c1\u03ad\u03c6\u03b5\u03c4\u03b1\u03b9.
- \u03a0\u03b7\u03b4\u03ae\u03be\u03c4\u03b5 \u03c4\u03cc\u03c3\u03bf \u03c8\u03b7\u03bb\u03ac \u03cc\u03c3\u03bf \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03b5\u03c1\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03c7\u03bf\u03b9\u03bd\u03af \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2.
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b2\u03ae\u03bc\u03b1 2.
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- \u062a\u062f\u0648\u0631 \u0641\u0642\u0637 \u0627\u0644\u0645\u0639\u0635\u0645\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0639 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0642\u0648\u0629 \u0644\u062c\u0639\u0644 \u0627\u0644\u062d\u0628\u0644 \u064a\u062f\u0648\u0631.
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+ "name": "\u57fa\u672c\u8df3\u7ef3",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:46.785Z",
+ "language": 24,
+ "uuid": "91a6f35f-b935-42bd-9b63-731f11bd10c7",
+ "exercise_base": 993
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1684,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Berdiri tegak dengan punggung lurus.
- Bawa lengan ke depan, angkat di atas kepala Anda, kemudian melanjutkan gerakan di belakang punggung Anda dan ke posisi awal.
- Tetap lingkari tanganmu Seperti yang dijelaskan di Langkah 2.
",
+ "name": "Lingkaran lengan ke depan",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:47.664Z",
+ "language": 23,
+ "uuid": "66b1b94b-945f-4436-9dbd-d0b1ee21103d",
+ "exercise_base": 994
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1685,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Postavte se zp\u0159\u00edma s rovn\u00fdmi z\u00e1dy.
- Dejte pa\u017ee p\u0159ed t\u011blo, posu\u0148te je dol\u016f, za z\u00e1da, nad hlavu a zp\u011bt do v\u00fdchoz\u00ed polohy.
- Pokra\u010dujte v krou\u017een\u00ed pa\u017eemi dle popisu v kroku 2.
",
+ "name": "Krou\u017een\u00ed pa\u017eemi dop\u0159edu",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:47.557Z",
+ "language": 9,
+ "uuid": "db99457f-eb38-443b-ba12-69f2f3e8c877",
+ "exercise_base": 994
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1686,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Stehen Sie aufrecht mit geradem R\u00fccken.
Schritte:
- F\u00fchren Sie die Arme bei gestrecktem K\u00f6rper vor sich her, f\u00fchren Sie sie nach unten, hinter den R\u00fccken, dann \u00fcber den Kopf und zur\u00fcck in die Ausgangsposition.
- Lassen Sie die Arme wie in Schritt 1 beschrieben kreisen.
",
+ "name": "Armkreisen vorw\u00e4rts",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:47.164Z",
+ "language": 1,
+ "uuid": "702671ea-c207-4757-b64b-c8666bbf9e47",
+ "exercise_base": 994
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1687,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
Stand tall with your back straight.
Steps:
- Keeping your arms straight, bring them in front of you, move them down, behind your back, then over your head, and back to the initial position.
- Keep circling your arms as described in step 1.
",
+ "name": "Forward arm circles",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:47.461Z",
+ "language": 2,
+ "uuid": "193766bc-e01d-42eb-8128-44e0b54189ac",
+ "exercise_base": 994
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1688,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Ponte de pie con la espalda recta.
- Lleva los brazos hacia delante, lev\u00e1ntalos por encima de la cabeza y luego contin\u00faa el movimiento por detr\u00e1s de la espalda y baja a la posici\u00f3n inicial.
- Siga haciendo c\u00edrculos con los brazos como se describe en el paso 2.
",
+ "name": "C\u00edrculos de brazo",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:47.407Z",
+ "language": 4,
+ "uuid": "fbbf5f5b-1c0f-4e6e-b30f-7e9fcc589fe5",
+ "exercise_base": 994
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1689,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Braka turnado",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:47.221Z",
+ "language": 19,
+ "uuid": "8fd47b34-9951-47f0-949f-0c669c6f36f8",
+ "exercise_base": 994
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1690,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Tenez-vous debout, le dos bien droit.
- Gardez vos bras droits, amenez les devant vous, puis vers le bas, puis derri\u00e8re votre dos, puis au dessus de votre t\u00eate, puis ramenez les en position initiale, devant vous.
- Continuez \u00e0 faire des cercles avec vos bras comme d\u00e9crit \u00e0 l'\u00e9tape 2.
",
+ "name": "Cercles avant des bras",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:47.312Z",
+ "language": 12,
+ "uuid": "4f5f4cfb-40ea-4c06-89ed-6f5c51be8e1c",
+ "exercise_base": 994
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1691,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Kru\u017eenje rukama prema naprijed",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:47.615Z",
+ "language": 22,
+ "uuid": "e969ac51-e739-46d7-89d0-8ad344eeea09",
+ "exercise_base": 994
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1692,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Stai in piedi con la schiena dritta.
- Porta le braccia in avanti, alzale sopra la testa, poi continua il movimento dietro la schiena e gi\u00f9 fino alla posizione iniziale.
- Continua a far girare le braccia come descritto al punto 2.
",
+ "name": "Cerchi del braccio",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:47.267Z",
+ "language": 13,
+ "uuid": "a79e6977-4bad-4672-baab-91046b4d7401",
+ "exercise_base": 994
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1693,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Ga rechtop staan met een rechte rug.
- Houd je armen recht, breng ze voor je, beweeg ze naar beneden, achter je rug, dan over je hoofd en terug naar de beginpositie.
- Blijf je armen cirkelen zoals beschreven in stap 2.
",
+ "name": "Voorwaartse arm cirkels",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:47.710Z",
+ "language": 6,
+ "uuid": "e4689a7a-0db9-494e-a246-f2c68f2f05b4",
+ "exercise_base": 994
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1694,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Fique em p\u00e9 com as costas retas.
- Mantendo os bra\u00e7os esticados, traga-os \u00e0 sua frente, mova-os para baixo, atr\u00e1s das costas, depois sobre a cabe\u00e7a e de volta \u00e0 posi\u00e7\u00e3o inicial.
- Continue circulando seus bra\u00e7os conforme descrito na etapa 2.
",
+ "name": "C\u00edrculos com o bra\u00e7o pra frente",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:47.363Z",
+ "language": 7,
+ "uuid": "8fde7279-7bf3-4d2f-8a7b-1fd7fe1c8fcc",
+ "exercise_base": 994
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1695,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- S\u0131rt\u0131n\u0131z d\u00fcz olacak \u015fekilde dik durun.
- Kollar\u0131n\u0131z\u0131 \u00f6ne do\u011fru getirin, ba\u015f\u0131n\u0131z\u0131n \u00fczerine kald\u0131r\u0131n, ard\u0131ndan hareketi arkan\u0131za do\u011fru ve ba\u015flang\u0131\u00e7 durumuna kadar devam ettirin.
- ad\u0131mda anlat\u0131ld\u0131\u011f\u0131 gibi kollar\u0131n\u0131z\u0131 \u00e7evirmeye devam edin.
",
+ "name": "Kollar\u0131 \u00e7evirme",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:47.505Z",
+ "language": 16,
+ "uuid": "d3f43bf4-697f-457f-b834-cb93555d83f0",
+ "exercise_base": 994
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1696,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03b1.
- \u039a\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03b1, \u03c6\u03ad\u03c1\u03c4\u03b5 \u03c4\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03c3\u03b1\u03c2, \u03bc\u03b5\u03c4\u03b1\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9, \u03c0\u03af\u03c3\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2, \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03af\u03c3\u03c9 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7.
- \u03a3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03c5\u03ba\u03bb\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03c0\u03b5\u03c1\u03b9\u03b3\u03c1\u03ac\u03c6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03b2\u03ae\u03bc\u03b1 2.
",
+ "name": "\u039a\u03cd\u03ba\u03bb\u03bf\u03b9 \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:47.756Z",
+ "language": 8,
+ "uuid": "6a8da1f8-3a58-4670-842b-384060dad497",
+ "exercise_base": 994
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1697,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u0642\u0641 \u0645\u0646\u062a\u0635\u0628\u064b\u0627 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.
- \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u060c \u0648\u0627\u062c\u0639\u0644\u0647\u0645\u0627 \u0623\u0645\u0627\u0645\u0643 \u060c \u0648\u062d\u0631\u0643\u0647\u0645\u0627 \u0644\u0623\u0633\u0641\u0644 \u060c \u0648\u062e\u0644\u0641 \u0638\u0647\u0631\u0643 \u060c \u062b\u0645 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643 \u060c \u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0623\u0648\u0644\u064a.
- \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u062a\u062d\u0631\u064a\u0643 \u0630\u0631\u0627\u0639\u064a\u0643 \u0643\u0645\u0627 \u0647\u0648 \u0645\u0648\u0636\u062d \u0641\u064a \u0627\u0644\u062e\u0637\u0648\u0629 2.
",
+ "name": "\u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u0630\u0631\u0627\u0639 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:47.805Z",
+ "language": 17,
+ "uuid": "cccf9944-9abc-4dbd-bb15-895ea8f02724",
+ "exercise_base": 994
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1698,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u7ad9\u76f4
\u6b65\u9aa4\uff1a
- \u53cc\u81c2\u4f38\u76f4\uff0c\u653e\u5728\u9762\u524d\uff0c\u4e0b\u79fb\uff0c\u653e\u5230\u80cc\u540e\uff0c\u8fc7\u5934\uff0c\u6700\u540e\u56de\u5230\u521d\u59cb\u59ff\u52bf\u3002
- \u5982\u7b2c 1 \u6b65\u6240\u8ff0\uff0c\u91cd\u590d\u8fd9\u5957\u52a8\u4f5c\u3002
",
+ "name": "\u524d\u81c2\u7ed5\u73af",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:47.852Z",
+ "language": 24,
+ "uuid": "1ac0bc44-7992-49b5-b032-3c9f4c7f9651",
+ "exercise_base": 994
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1699,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Berdiri tegak dengan punggung lurus.
- Jaga agar lengan tetap lurus, bawa di depan Anda, angkat di atas kepala, lalu lanjutkan gerakan di belakang punggung dan turun ke posisi awal.
- Terus lingkari lengan Anda seperti yang dijelaskan pada Langkah 2.
",
+ "name": "Lingkaran lengan mundur",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:48.361Z",
+ "language": 23,
+ "uuid": "67ba276c-b207-499f-9bac-ecc9d8136ddb",
+ "exercise_base": 995
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1700,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Postavte se zp\u0159\u00edma s rovn\u00fdmi z\u00e1dy.
- Dejte pa\u017ee p\u0159ed t\u011blo, zvedn\u011bte je nad hlavu a pak pokra\u010dujte v pohybu za z\u00e1da a dol\u016f do v\u00fdchoz\u00ed polohy.
- Pokra\u010dujte v krou\u017een\u00ed pa\u017eemi dle popisu v kroku 2.
",
+ "name": "Krou\u017een\u00ed pa\u017eemi dozadu",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:48.269Z",
+ "language": 9,
+ "uuid": "527fdd54-1034-412b-a0fb-07b0189461ff",
+ "exercise_base": 995
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1701,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Stehen Sie aufrecht mit geradem R\u00fccken.
Schritte:
- Halten Sie die Arme gestreckt und f\u00fchren Sie sie vor sich her, heben Sie sie \u00fcber den Kopf und setzen Sie die Bewegung hinter dem R\u00fccken fort, bis Sie wieder in die Ausgangsposition gelangen.
- Kreisen Sie die Arme weiter wie in Schritt 1 beschrieben.
",
+ "name": "Armkreisen r\u00fcckw\u00e4rts",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:47.972Z",
+ "language": 1,
+ "uuid": "00d7670f-7b5e-4734-ab39-cf297f8500a3",
+ "exercise_base": 995
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1702,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
Stand tall with your back straight.
Steps:
- Keeping your arms straight, bring them in front of you, raise them over your head, then continue the motion behind your back and down to the initial position.
- Keep circling your arms as described in step 1.
",
+ "name": "Backward arm circles",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:48.023Z",
+ "language": 2,
+ "uuid": "b1079220-e97d-4487-8130-7bea2d6d5c75",
+ "exercise_base": 995
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1703,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Tenez-vous debout, le dos droit.
- Gardez vos bras tendus, amenez-les devant vous, levez-les au-dessus de votre t\u00eate, puis continuez le mouvement derri\u00e8re votre dos jusqu'\u00e0 revenir en position initiale.
- Continuez \u00e0 faire des cercles comme d\u00e9crit \u00e0 l'\u00e9tape 2.
",
+ "name": "Cercle arri\u00e8re des bras",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:48.120Z",
+ "language": 12,
+ "uuid": "9252540a-b13c-42c2-a019-29c1ed14aa42",
+ "exercise_base": 995
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1704,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Kru\u017eenje rukama prema natrag",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:48.315Z",
+ "language": 22,
+ "uuid": "a5a22385-a0fb-4262-a638-4f657704a212",
+ "exercise_base": 995
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1705,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Stai in piedi con la schiena dritta.
- Mantenendo le braccia dritte, portale davanti a te, alzale sopra la testa, poi continua il movimento dietro la schiena e gi\u00f9 fino alla posizione iniziale.
- Continua a far girare le braccia come descritto al punto 2.
",
+ "name": "Cerchi di braccia all'indietro",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:48.072Z",
+ "language": 13,
+ "uuid": "7e30170b-dd44-47de-bfad-a161087bd771",
+ "exercise_base": 995
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1706,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Ga rechtop staan met een rechte rug.
- Houd je armen recht, houd ze voor je, hef ze boven je hoofd, zet de beweging voort tot achter je rug en naar beneden naar de beginpositie
- Blijf je armen cirkelen zoals beschreven in stap 2.
",
+ "name": "Achterwaartse arm cirkels",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:47.911Z",
+ "language": 6,
+ "uuid": "40a525d5-27ac-4cef-8c87-5366f5a4b6d3",
+ "exercise_base": 995
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1707,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Fique em p\u00e9 com as costas retas.
- Mantendo os bra\u00e7os esticados, leve-os \u00e0 sua frente, levante-os acima da cabe\u00e7a e, a seguir, continue o movimento atr\u00e1s das costas e des\u00e7a at\u00e9 a posi\u00e7\u00e3o inicial.
- Continue circulando seus bra\u00e7os conforme descrito na etapa 2.
",
+ "name": "C\u00edrculos com o bra\u00e7o pra tr\u00e1s",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:48.172Z",
+ "language": 7,
+ "uuid": "68fd767c-5995-45c0-8a40-49d4ec88b087",
+ "exercise_base": 995
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1708,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- S\u0131rt\u0131n\u0131z d\u00fcz olacak \u015fekilde dik durun.
- Kollar\u0131n\u0131z\u0131 d\u00fcz tutarak \u00f6n\u00fcn\u00fcze getirin, ba\u015f\u0131n\u0131z\u0131n \u00fczerine kald\u0131r\u0131n, ard\u0131ndan harekete arkan\u0131zdan devam edin ve ba\u015flang\u0131\u00e7 pozisyonuna inin.
- Ad\u0131m 2'de anlat\u0131ld\u0131\u011f\u0131 gibi kollar\u0131n\u0131z\u0131 d\u00f6nd\u00fcrmeye devam edin.
",
+ "name": "Geriye do\u011fru kol \u00e7emberleri",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:48.216Z",
+ "language": 16,
+ "uuid": "15a3ede8-b320-46b1-ba98-f243f5d33505",
+ "exercise_base": 995
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1709,
+ "fields": {
+ "license": 2,
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+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03b1.
- \u039a\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03b1, \u03c6\u03ad\u03c1\u03c4\u03b5 \u03c4\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03c3\u03b1\u03c2, \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9, \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03c0\u03af\u03c3\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c4\u03b5\u03b2\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7.
- \u03a3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03cd\u03ba\u03bb\u03bf\u03c5\u03c2 \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03c0\u03b5\u03c1\u03b9\u03b3\u03c1\u03ac\u03c6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03b2\u03ae\u03bc\u03b1 2.
",
+ "name": "\u039a\u03cd\u03ba\u03bb\u03bf\u03b9 \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd \u03c0\u03af\u03c3\u03c9",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:48.414Z",
+ "language": 8,
+ "uuid": "e8859ce1-9d41-481b-a55b-bbc871ec07de",
+ "exercise_base": 995
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1710,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u0642\u0641 \u0645\u0646\u062a\u0635\u0628\u064b\u0627 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.
- \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0630\u0631\u0627\u0639\u064a\u0643 \u060c \u0648\u0627\u062c\u0639\u0644\u0647\u0645\u0627 \u0623\u0645\u0627\u0645\u0643 \u060c \u0648\u0627\u0631\u0641\u0639\u0647\u0645\u0627 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643 \u060c \u062b\u0645 \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629 \u062e\u0644\u0641 \u0638\u0647\u0631\u0643 \u0648\u0644\u0623\u0633\u0641\u0644 \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0623\u0648\u0644\u064a.
- \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u062a\u062d\u0631\u064a\u0643 \u0630\u0631\u0627\u0639\u064a\u0643 \u0643\u0645\u0627 \u0647\u0648 \u0645\u0648\u0636\u062d \u0641\u064a \u0627\u0644\u062e\u0637\u0648\u0629 2.
",
+ "name": "\u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u0630\u0631\u0627\u0639 \u0625\u0644\u0649 \u0627\u0644\u062e\u0644\u0641",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:48.459Z",
+ "language": 17,
+ "uuid": "51936dd3-d084-4161-aaac-4660e551044c",
+ "exercise_base": 995
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1711,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u7ad9\u76f4\u3002
\u6b65\u9aa4\uff1a
- \u53cc\u81c2\u4f38\u76f4\uff0c\u8f6c\u5230\u8eab\u524d\uff0c\u4e3e\u8fc7\u5934\u9876\uff0c\u653e\u5230\u80cc\u540e\uff0c\u6700\u540e\u56de\u5230\u521d\u59cb\u59ff\u52bf\u3002
- \u5982\u7b2c 1 \u6b65\u6240\u8ff0\uff0c\u91cd\u590d\u8fd9\u5957\u52a8\u4f5c\u3002
",
+ "name": "\u5927\u81c2\u7ed5\u73af",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:48.513Z",
+ "language": 24,
+ "uuid": "61df0bc5-2c18-40d3-9566-f3f7ec35c69f",
+ "exercise_base": 995
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1712,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posisi awal:
Mulai dari posisi push-up yang tegak, atau papan atas.Tangan harus langsung di bawah bahu Anda.Tetap Sejajarkan kepalamu dengan punggungmu, menghadap lantai.Kaki harus selebar pinggul.
Langkah:
- Gerakkan satu lutut ke bagian tengah tubuhmu, ke arah sikumu, memperpanjang kakimu.
- Dalam gerakan melompat cepat, meluruskan kaki membungkuk keluar dan menarik lutut lainnya ke arah tubuh Anda.
- Terus mengulangi Langkah 2, bolak kaki.
Catatan:
Sepanjang latihan punggung harus tetap lurus mungkin-menghindari punuk atau seonggok punggung.
",
+ "name": "Pendaki gunung",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:49.593Z",
+ "language": 23,
+ "uuid": "e21adb04-387f-4def-b7a5-c43e18a1cf70",
+ "exercise_base": 996
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1713,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "V\u00fdchoz\u00ed pozice:
Za\u010dn\u011bte ve vzp\u0159\u00edmen\u00e9 pozici pro kliky nebo ve vysok\u00e9m prkn\u011b.Ruce by m\u011bly b\u00fdt p\u0159\u00edmo pod rameny.Hlavu dr\u017ete v jedn\u00e9 linii se z\u00e1dy, \u010delem k podlaze.Nohy by m\u011bly b\u00fdt od sebe p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159ku bok\u016f.
Kroky:
- Jedno koleno posu\u0148te sm\u011brem ke st\u0159edu t\u011bla, k lokt\u016fm, druhou nohu nechte nata\u017eenou.
- Rychl\u00fdm skokov\u00fdm pohybem narovnejte pokr\u010denou nohu a druh\u00e9 koleno p\u0159it\u00e1hn\u011bte k t\u011blu.
- St\u00e1le opakujte krok 2 a st\u0159\u00eddejte nohy.
Pozn\u00e1mky:
Po celou dobu cvi\u010den\u00ed by va\u0161e z\u00e1da m\u011bla z\u016fstat co nejv\u00edce rovn\u00e1 - vyhn\u011bte se hrben\u00ed nebo proh\u00fdb\u00e1n\u00ed zad.
",
+ "name": "Horolezec",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:49.074Z",
+ "language": 9,
+ "uuid": "f3ba0ed9-4d40-4915-839b-ec7f25b034c7",
+ "exercise_base": 996
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1714,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Beginnen Sie in der aufrechten Liegest\u00fctzposition, auch bekannt als die hohe Plank-Position.Die H\u00e4nde sollten sich direkt unter den Schultern befinden.Halten Sie Ihren Kopf in einer Linie mit dem R\u00fccken und schauen Sie zum Boden.Die F\u00fc\u00dfe sollten etwa h\u00fcftbreit auseinander stehen.
Die Schritte:
- Bewegen Sie ein Knie in Richtung K\u00f6rpermitte zu den Ellbogen und lassen Sie das andere Bein gestreckt.
- In einer schnellen, h\u00fcpfenden Bewegung strecken Sie das gebeugte Bein aus und ziehen das andere Knie zum K\u00f6rper.
- Wiederholen Sie Schritt 2 im Wechsel mit dem anderen Bein.
Anmerkungen:
W\u00e4hrend der gesamten \u00dcbung sollte Ihr R\u00fccken so gerade wie m\u00f6glich bleiben - vermeiden Sie einen Buckel oder einen durchh\u00e4ngenden R\u00fccken.
",
+ "name": "Bergsteiger",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:48.772Z",
+ "language": 1,
+ "uuid": "95e598fd-bb5d-42f0-812e-e1c4ae1c5b2a",
+ "exercise_base": 996
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1715,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
Start in the upright push-up position, aka. the high plank position.Hands should be directly under your shoulders.Keep your head in line with your back, facing the floor.Feet should be about hip-width apart.
Steps:
- Move one knee toward the center of your body, towards your elbows, keeping the other leg extended.
- In a quick jumping movement, straighten the bent leg out and pull the other knee toward your body.
- Keep repeating step 2, alternating legs.
Notes:
Throughout the exercise, your back should remain as straight as possible \u2013 avoid a hump or a sagging back.
",
+ "name": "Mountain climbers",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:49.492Z",
+ "language": 2,
+ "uuid": "f31282f4-1e52-4a86-9d38-d0fbc457fd7d",
+ "exercise_base": 996
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1716,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posici\u00f3n inicial:
Comienza en la posici\u00f3n de flexi\u00f3n vertical o plancha alta.Las manos deben estar directamente debajo de los hombros.Mantenga la cabeza alineada con la espalda, mirando al suelo.Los pies deben estar separados a la anchura de las caderas.
Pasos:
- Mueve una rodilla hacia el centro del cuerpo, hacia los codos, manteniendo la otra pierna extendida.
- Con un movimiento r\u00e1pido de salto, estira la pierna doblada y tira de la otra rodilla hacia tu cuerpo.
- Sigue repitiendo el paso 2, alternando las piernas.
Notas:
Durante todo el ejercicio, la espalda debe permanecer lo m\u00e1s recta posible, evitando una joroba o una espalda fl\u00e1cida.
",
+ "name": "Monta\u00f1eros",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:49.299Z",
+ "language": 4,
+ "uuid": "dcb90772-6d73-4089-aa5c-063b641a8935",
+ "exercise_base": 996
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1717,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Montogrimpado",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:49.399Z",
+ "language": 19,
+ "uuid": "9ebab1f8-2bcc-4c18-a94f-794262841ea1",
+ "exercise_base": 996
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1718,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Position de d\u00e9part :
Commencez par la position debout des pompes ou de la planche haute.Les mains doivent se trouver directement sous vos \u00e9paules.Gardez la t\u00eate dans le prolongement du dos, face au sol.Les pieds doivent \u00eatre \u00e9cart\u00e9s d'environ la largeur des hanches.
\u00c9tapes :
- D\u00e9placez un genou vers le centre de votre corps, vers vos coudes, en gardant l'autre jambe tendue.
- Dans un mouvement de saut rapide, redressez la jambe pli\u00e9e et tirez l'autre genou vers votre corps.
- R\u00e9p\u00e9tez l'\u00e9tape 2 en alternant les jambes.
Remarques :
Tout au long de l'exercice, votre dos doit rester aussi droit que possible \u2013 \u00e9vitez d'avoir une bosse ou un dos affaiss\u00e9.
",
+ "name": "Escaladeurs de montagne",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:48.975Z",
+ "language": 12,
+ "uuid": "350d8ce7-d717-4324-becd-e6c341f4ac75",
+ "exercise_base": 996
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1719,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Planinarenje",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:49.692Z",
+ "language": 22,
+ "uuid": "d9b1d355-b419-46ab-980d-d5e4cf02fd22",
+ "exercise_base": 996
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1720,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posizione di partenza:
Iniziare in posizione verticale push-up, o la tavola alta.Le mani dovrebbero essere direttamente sotto le spalle.Tieni la testa in linea con la schiena, rivolta verso il pavimento.I piedi dovrebbero essere a circa la larghezza dell'anca.
Scalinata:
- Sposta un ginocchio verso il centro del corpo, verso i gomiti, mantenendo l'altra gamba estesa.
- In un rapido movimento di salto, raddrizza la gamba piegata e tira l'altro ginocchio verso il tuo corpo.
- Continua a ripetere il passaggio 2, alternando le gambe.
Nota:
Durante l'esercizio la schiena dovrebbe rimanere il pi\u00f9 dritta possibile \u2013 evitare una gobba o una schiena cascante.
",
+ "name": "Alpinista",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:48.582Z",
+ "language": 13,
+ "uuid": "910999c6-8382-4700-aeda-bf433398327e",
+ "exercise_base": 996
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1721,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Startpositie:
Ga in de push-up- of hogeplankpositie staan.Houd je handen gelijk met je schouders.Houd je hoofd in lijn met je rug en kijk naar de grond.Zet je voeten op heuplengte van elkaar.
Stappen:
- Breng \u00e9\u00e9n knie naar voren, naar het midden van je lichaam en houd het andere gestrekt.
- Laat je gebogen been naar achter schieten (als een soort sprongetje) en buig je andere been.
- Herhaal stap 2 en wissel telkens van been.
Let op:
blijf je rug recht houden tijdens de gehele duur van de oefening.
",
+ "name": "Bergbeklimmer",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:48.676Z",
+ "language": 6,
+ "uuid": "bf176013-15fc-4095-ab0d-ae1887d94e1b",
+ "exercise_base": 996
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1722,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posi\u00e7\u00e3o inicial:
Come\u00e7ar na posi\u00e7\u00e3o vertical de flex\u00e3o, ou na prancha alta.As m\u00e3os devem estar diretamente abaixo dos seus ombros.Manter a cabe\u00e7a alinhada com as costas, virada para o ch\u00e3o.Os p\u00e9s devem ter a dist\u00e2ncia entre os quadris.
Passos:
- Mova um joelho em dire\u00e7\u00e3o ao centro do corpo, em dire\u00e7\u00e3o aos cotovelos, mantendo a outra perna estendida.
- Num movimento de salto r\u00e1pido, endireite a perna dobrada para fora e puxe o outro joelho em dire\u00e7\u00e3o ao seu corpo.
- Continue a repetir o passo 2, alternando as pernas.
Notas:
Ao longo do exerc\u00edcio, as costas devem permanecer o mais reto o poss\u00edvel - evite uma corcunda ou uma curvatura nas costas.
",
+ "name": "Montanhistas",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:49.173Z",
+ "language": 7,
+ "uuid": "fe0a96ff-b2dc-4cee-9ec8-d99d649b0468",
+ "exercise_base": 996
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1723,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ba\u015flang\u0131\u00e7 durumu:
Dik \u015f\u0131nav durumunda veya y\u00fcksek plankta ba\u015flay\u0131n.Eller do\u011frudan omuzlar\u0131n\u0131z\u0131n alt\u0131nda olmal\u0131d\u0131r.Ba\u015f\u0131n\u0131z\u0131 yere bakacak \u015fekilde s\u0131rt\u0131n\u0131zla ayn\u0131 hizada tutun.Ayaklar yakla\u015f\u0131k kal\u00e7a geni\u015fli\u011finde olmal\u0131d\u0131r.
Ad\u0131mlar:
- Bir dizinizi v\u00fccudunuzun ortas\u0131na, dirseklerinize do\u011fru hareket ettirin, di\u011fer baca\u011f\u0131n\u0131z\u0131 uzat\u0131n.
- H\u0131zl\u0131 bir z\u0131plama hareketinde, b\u00fck\u00fclm\u00fc\u015f baca\u011f\u0131 d\u00fczeltin ve di\u011fer dizinizi v\u00fccudunuza do\u011fru \u00e7ekin.
- Ad\u0131m 2'yi, bacaklar\u0131 de\u011fi\u015ftirerek tekrarlamaya devam edin.
Notlar:
Egzersiz boyunca s\u0131rt\u0131n\u0131z olabildi\u011fince d\u00fcz kalmal\u0131d\u0131r \u2013 kamburluktan veya s\u0131rt\u0131n\u0131z\u0131n sarkmas\u0131ndan ka\u00e7\u0131n\u0131n.
",
+ "name": "Da\u011f t\u0131rman\u0131\u015f\u0131",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:48.870Z",
+ "language": 16,
+ "uuid": "2063cc5f-75a7-453e-9d9e-b32fdb71bf72",
+ "exercise_base": 996
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1724,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:
\u039e\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03cc\u03c1\u03b8\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7 \u03ba\u03ac\u03bc\u03c8\u03b5\u03c9\u03bd \u03ae \u03c4\u03b7\u03bd \u03c8\u03b7\u03bb\u03ae \u03c3\u03b1\u03bd\u03af\u03b4\u03b1.\u03a4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b2\u03c1\u03af\u03c3\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2.\u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b5 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ae \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7, \u03ba\u03bf\u03b9\u03c4\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1.\u03a4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bf\u03c6\u03ce\u03bd.
\u0392\u03ae\u03bc\u03b1\u03c4\u03b1:
- \u039c\u03b5\u03c4\u03b1\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03ba\u03ad\u03bd\u03c4\u03c1\u03bf \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2, \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c0\u03cc\u03b4\u03b9 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03bf.
- \u039c\u03b5 \u03bc\u03b9\u03b1 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03ac\u03bb\u03bc\u03b1\u03c4\u03bf\u03c2, \u03c4\u03b5\u03bd\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03c0\u03cc\u03b4\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ad\u03be\u03c9 \u03ba\u03b1\u03b9 \u03c4\u03c1\u03b1\u03b2\u03ae\u03be\u03c4\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2.
- \u03a3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ae\u03bc\u03b1 2, \u03b5\u03bd\u03b1\u03bb\u03bb\u03ac\u03c3\u03c3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1.
\u03a3\u03b7\u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03b9\u03c2:
\u039a\u03b1\u03b8' \u03cc\u03bb\u03b7 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2, \u03b7 \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03bd\u03b5\u03b9 \u03cc\u03c3\u03bf \u03c4\u03bf \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03bd \u03c0\u03b9\u03bf \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 - \u03b1\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ba\u03b1\u03bc\u03c0\u03bf\u03cd\u03c1\u03b1 \u03ae \u03c4\u03b7 \u03c7\u03b1\u03bb\u03ac\u03c1\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2.
",
+ "name": "\u039f\u03c1\u03b5\u03b9\u03b2\u03b1\u03c3\u03af\u03b5\u03c2",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:49.809Z",
+ "language": 8,
+ "uuid": "057b68d6-82c8-4e0e-9d57-73cad1d577f3",
+ "exercise_base": 996
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1725,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "\u05de\u05d8\u05e4\u05e1\u05d9 \u05d4\u05d4\u05e8\u05d9\u05dd",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:49.930Z",
+ "language": 21,
+ "uuid": "e6b080aa-f819-450d-8ce3-1e97bf2a9b44",
+ "exercise_base": 996
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1726,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:
\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u062f\u0641\u0639 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645 \u060c \u0623\u0648 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u0627\u0644\u0645\u0631\u062a\u0641\u0639.\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u064a\u062f\u064a\u0646 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629.\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0623\u0633\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u0638\u0647\u0631\u0643 \u060c \u0645\u0648\u0627\u062c\u0647\u064b\u0627 \u0644\u0644\u0623\u0631\u0636.\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0642\u062f\u0645\u0627\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643.
\u0627\u0644\u062e\u0637\u0648\u0627\u062a:
- \u062d\u0631\u0643 \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0628\u0627\u062a\u062c\u0627\u0647 \u0645\u0631\u0643\u0632 \u062c\u0633\u0645\u0643 \u060c \u0628\u0627\u062a\u062c\u0627\u0647 \u0645\u0631\u0641\u0642\u064a\u0643 \u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u0645\u062a\u062f\u0629.
- \u0641\u064a \u062d\u0631\u0643\u0629 \u0627\u0644\u0642\u0641\u0632 \u0627\u0644\u0633\u0631\u064a\u0639 \u060c \u0627\u0641\u0631\u062f \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u0645\u0646\u062d\u0646\u064a\u0629 \u0648\u0627\u0633\u062d\u0628 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0628\u0627\u062a\u062c\u0627\u0647 \u062c\u0633\u0645\u0643.
- \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062e\u0637\u0648\u0629 2 \u060c \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0628\u064a\u0646 \u0627\u0644\u0623\u0631\u062c\u0644.
\u0645\u0644\u0627\u062d\u0638\u0629:
\u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u064a\u062c\u0628 \u0623\u0646 \u064a\u0638\u0644 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646 - \u062a\u062c\u0646\u0628 \u062d\u062f\u0648\u062b \u062d\u062f\u0628\u0629 \u0623\u0648 \u062a\u0631\u0627\u062c\u0639 \u0641\u064a \u0627\u0644\u0638\u0647\u0631.
",
+ "name": "\u0645\u062a\u0633\u0644\u0642\u0648 \u0627\u0644\u062c\u0628\u0627\u0644",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:50.037Z",
+ "language": 17,
+ "uuid": "f83037cd-0399-4d36-b3d5-e1b7e0200009",
+ "exercise_base": 996
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1727,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u4ee5\u76f4\u7acb\u4fef\u5367\u6491\u59ff\u52bf\uff0c\u4e5f\u5c31\u662f\u201c\u9ad8\u6728\u677f\u201d\u59ff\u52bf\u5f00\u59cb\u3002\u53cc\u624b\u5e94\u8be5\u5728\u80a9\u8180\u6b63\u4e0b\u65b9\u3002\u4fdd\u6301\u5934\u90e8\u4e0e\u80cc\u90e8\u5728\u4e00\u4e2a\u5e73\u9762\u4e0a\uff1b\u9762\u5411\u5730\u677f\u3002\u53cc\u811a\u5206\u5f00\u5927\u7ea6\u4e0e\u81c0\u90e8\u540c\u5bbd\u3002
\u6b65\u9aa4\uff1a
- \u5c06\u4e00\u4fa7\u819d\u76d6\u5411\u8eab\u4f53\u4e2d\u5fc3\u79fb\u52a8\uff0c\u518d\u5411\u8098\u90e8\u79fb\u52a8\uff0c\u53e6\u4e00\u6761\u817f\u4fdd\u6301\u4f38\u5c55\u3002
- \u5feb\u901f\u8df3\u8d77\uff0c\u5c06\u5f2f\u66f2\u7684\u817f\u4f38\u76f4\uff0c\u5c06\u53e6\u4e00\u53ea\u819d\u76d6\u62c9\u5411\u8eab\u4f53\u3002
- \u91cd\u590d\u7b2c2\u6b65\uff0c\u53cc\u817f\u4ea4\u66ff\u3002
\u6ce8\uff1a\u5728\u953b\u70bc\u5168\u8fc7\u7a0b\u4e2d\uff0c\u80cc\u90e8\u8981\u5c3d\u53ef\u80fd\u5730\u4fdd\u6301\u633a\u76f4\uff0c\u907f\u514d\u9a7c\u80cc\u548c\u80cc\u90e8\u4e0b\u5782\u7684\u60c5\u51b5\u3002
",
+ "name": "\u767b\u5c71\u8005\u5f0f",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:50.141Z",
+ "language": 24,
+ "uuid": "576eaa01-8a3a-44a2-b304-7e24136ce93e",
+ "exercise_base": 996
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1728,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posisi awal:
Berdiri tegak, kaki selebar pinggul.
Langkah:
- Jongkok rendah dan dukung diri anda di lantai dengan tangan di antara lutut dan di depan kaki, punggung lurus.
- Menjaga tangan Anda di lantai, melompat kaki Anda ke belakang ke posisi papan tinggi.
- Lompat kaki Anda ke depan untuk kembali ke posisi jongkok.
- Ulangi.
",
+ "name": "4-Hitung burpe",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:50.256Z",
+ "language": 23,
+ "uuid": "ac741b46-6d5f-4f33-89b3-7930fa9bac6a",
+ "exercise_base": 997
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1729,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Zjednodu\u0161en\u00e9 angli\u010d\u00e1ky",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:50.474Z",
+ "language": 9,
+ "uuid": "2f929edd-791c-4a7d-82d2-4d560b0464f1",
+ "exercise_base": 997
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1730,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Gerade stehen, F\u00fc\u00dfe h\u00fcftbreit auseinander.
Schritte:
- Gehen Sie in die Hocke und st\u00fctzen Sie sich mit den H\u00e4nden zwischen den Knien und vor den F\u00fc\u00dfen mit geradem R\u00fccken auf dem Boden ab.
- Lassen Sie die H\u00e4nde auf dem Boden und springen Sie mit den Beinen nach hinten in eine hohe Plank-Position.
- Springen Sie mit den F\u00fc\u00dfen nach vorne, um wieder in die Hocke zu gehen.
- Wiederholen Sie die \u00dcbung.
",
+ "name": "Burpees mit 4 Z\u00e4hlzeiten",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:50.445Z",
+ "language": 1,
+ "uuid": "8818c2a0-0e26-4786-a252-311e4144d251",
+ "exercise_base": 997
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1731,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
Stand straight, feet hip-width apart.
Steps:
- Squat low and support yourself on the floor with your hands between the knees and in front of your feet, your back straight.
- Keeping your hands on the floor, jump your legs backward into high plank position.
- Jump your feet forward to return to the squat position.
- Repeat.
",
+ "name": "4-count burpees",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:50.282Z",
+ "language": 2,
+ "uuid": "66fe654d-3379-46e8-95dc-23e3ce56f25c",
+ "exercise_base": 997
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1732,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Position de d\u00e9part :
Tenez-vous droit, les pieds \u00e9cart\u00e9s de la largeur des hanches.
\u00c9tapes :
- Accroupissez-vous et prenez appui sur le sol avec les mains entre les genoux et devant les pieds, le dos droit.
- En gardant les mains sur le sol, sautez vos jambes vers l'arri\u00e8re en position de planche haute.
- Sautez vers l'avant pour revenir \u00e0 la position de squat.
- R\u00e9p\u00e9tez l'exercice.
",
+ "name": "Burpees (4 phases)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:50.402Z",
+ "language": 12,
+ "uuid": "6443cccc-49f6-4fdb-bcbf-c9b12cc73c8b",
+ "exercise_base": 997
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1733,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posizione di partenza:
Stare dritti, piedi alla larghezza delle anche.
Passi:
- Accovacciarsi in basso e appoggiarsi al pavimento con le mani tra le ginocchia e davanti ai piedi, la schiena dritta.
- Tenendo le mani sul pavimento, saltate le gambe all'indietro in posizione di plank alto.
- Saltate i piedi in avanti per tornare alla posizione di squat.
- Ripetere.
",
+ "name": "Burpees da 4 punti",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:50.423Z",
+ "language": 13,
+ "uuid": "c933839a-582f-4edf-ba5f-84ab0e03ef4f",
+ "exercise_base": 997
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1734,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Beginpositie:
Sta recht, voeten op heupbreedte uit elkaar.
Stappen:
- Hurk laag en ondersteun jezelf op de vloer met je handen tussen de knie\u00ebn en voor je voeten, je rug recht.
- Houd je handen op de vloer, spring je benen naar achteren in een hoge plankpositie.
- Spring met je voeten naar voren om terug te keren naar de squat positie.
- Herhaal.
",
+ "name": "4-tel burpees",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:50.320Z",
+ "language": 6,
+ "uuid": "8b52efb2-52cb-4301-9a2c-c5a8570e3519",
+ "exercise_base": 997
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1735,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posi\u00e7\u00e3o inicial:
Fique de p\u00e9 reto, com os p\u00e9s afastados alinhados ao quadris.
Passos:
- Se agache e se apoie com as m\u00e3os no ch\u00e3o entre os joelhos e a frente de seus p\u00e9s, mantendo as costas retas.
- Mantendo as m\u00e3os no ch\u00e3o, pule jogando as pernas para tr\u00e1s para a posi\u00e7\u00e3o de prancha altas
- Pule os p\u00e9s para frente para voltar \u00e0 posi\u00e7\u00e3o de agachamento.
- Repita.
",
+ "name": "Burpee sem flex\u00e3o",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:50.380Z",
+ "language": 7,
+ "uuid": "b29a58b7-bae0-44cd-878d-e074aa84cc39",
+ "exercise_base": 997
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1736,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:
\u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03af\u03c3\u03b9\u03b1, \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bf\u03c6\u03ce\u03bd.
\u0392\u03ae\u03bc\u03b1\u03c4\u03b1:
- \u039a\u03ac\u03bd\u03c4\u03b5 \u03b2\u03b1\u03b8\u03cd \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7\u03c1\u03b9\u03c7\u03c4\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03b1\u03bd\u03ac\u03bc\u03b5\u03c3\u03b1 \u03c3\u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1, \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03af\u03c3\u03b9\u03b1.
- \u0394\u03b9\u03b1\u03c4\u03b7\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1, \u03c0\u03b7\u03b4\u03ae\u03be\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9, \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2.
- \u03a0\u03b7\u03b4\u03ae\u03be\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b2\u03b1\u03b8\u03cd \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2.
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5.
",
+ "name": "\u0392\u03b1\u03c4\u03c1\u03b1\u03c7\u03ac\u03ba\u03b9\u03b1 \u03c3\u03b5 4-\u03c7\u03c1\u03cc\u03bd\u03bf\u03c5\u03c2",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:50.509Z",
+ "language": 8,
+ "uuid": "9de2d7d2-8f57-4c95-b296-69ec58bac2e4",
+ "exercise_base": 997
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1737,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:
\u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u060c \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646.
\u0627\u0644\u062e\u0637\u0648\u0627\u062a:
- \u0627\u062c\u0644\u0633 \u0645\u0646\u062e\u0641\u0636\u064b\u0627 \u0648\u0627\u062f\u0639\u0645 \u0646\u0641\u0633\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u064a\u062f\u064a\u0643 \u0628\u064a\u0646 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0623\u0645\u0627\u0645 \u0642\u062f\u0645\u064a\u0643 \u060c \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645.
- \u0625\u0628\u0642\u0627\u0621 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u060c \u0642\u0641\u0632 \u0633\u0627\u0642\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0627\u0621 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u0627\u0644\u0639\u0627\u0644\u064a.
- \u0627\u0642\u0641\u0632 \u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.
- \u0643\u0631\u0631.
",
+ "name": "4-\u0627\u0644\u0639\u062f burpees",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:50.344Z",
+ "language": 17,
+ "uuid": "5e1701af-7e33-4564-bdfe-3e1260afc204",
+ "exercise_base": 997
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1738,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u7ad9\u76f4\uff0c\u53cc\u811a\u5206\u5f00\u4e0e\u81c0\u90e8\u540c\u5bbd\u3002
\u6b65\u9aa4\uff1a
- \u6df1\u8e72\u8e72\u4e0b\uff0c\u53cc\u624b\u653e\u5728\u819d\u76d6\u4e4b\u95f4\u811a\u524d\uff0c\u652f\u6491\u5728\u5730\u677f\u4e0a\uff1b\u80cc\u90e8\u633a\u76f4\u3002
- \u53cc\u624b\u653e\u5728\u5730\u677f\u4e0a\uff0c\u53cc\u817f\u5411\u540e\u8df3\u5230\u9ad8\u5e73\u677f\u652f\u6491\u7684\u4f4d\u7f6e\u3002
- \u53cc\u811a\u5411\u524d\u8df3\uff0c\u56de\u5230\u4e0b\u8e72\u4f4d\u7f6e\u3002
- \u91cd\u590d\u3002
",
+ "name": "\u56db\u8054\u6ce2\u6bd4\u8df3",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:50.534Z",
+ "language": 24,
+ "uuid": "cb02a3d3-4141-4bb2-8424-d553db340e16",
+ "exercise_base": 997
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1739,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posisi awal:
Berdiri tegak, kaki selebar pinggul.
Langkah:
- Jongkok rendah dan dukung diri anda di lantai dengan tangan di antara lutut dan di depan kaki, punggung lurus.
- Menjaga tangan Anda di lantai, melompat kaki Anda ke belakang ke posisi papan tinggi.
- Lompat kaki Anda ke depan untuk kembali ke posisi jongkok.
- Melompat.
- Ulangi.
",
+ "name": "Tidak ada burpe push-up",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:50.781Z",
+ "language": 23,
+ "uuid": "f4eed9df-37c0-4a44-8397-d7952c0e02e0",
+ "exercise_base": 998
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1740,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Angli\u010d\u00e1ky bez kliku",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:50.570Z",
+ "language": 9,
+ "uuid": "41dfa397-d517-46c9-ab02-a803bf0c0f60",
+ "exercise_base": 998
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1741,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Gerade stehen, F\u00fc\u00dfe h\u00fcftbreit auseinander.
Schritte:
- Gehen Sie in die Hocke und st\u00fctzen Sie sich mit den H\u00e4nden zwischen den Knien und vor den F\u00fc\u00dfen mit geradem R\u00fccken auf dem Boden ab.
- Lassen Sie die H\u00e4nde auf dem Boden und springen Sie mit den Beinen nach hinten in eine hohe Plank-Position.
- Springen Sie mit den F\u00fc\u00dfen nach vorne, um wieder in die Hocke zu gehen.
- Springen Sie hoch.
- Wiederholen Sie dies.
",
+ "name": "Keine Liegest\u00fctz-Burpees",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:50.686Z",
+ "language": 1,
+ "uuid": "c9696d1c-c8a6-44d0-af41-b0c065713910",
+ "exercise_base": 998
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1742,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
Stand straight, feet hip-width apart.
Steps:
- Squat low and support yourself on the floor with your hands between the knees and in front of your feet, your back straight.
- Keeping your hands on the floor, jump your legs backward into high plank position.
- Jump your feet forward to return to the squat position.
- Jump up.
- Repeat.
",
+ "name": "No push-up burpees",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:50.738Z",
+ "language": 2,
+ "uuid": "30605c09-a2f3-4eba-87c4-8fee36babffd",
+ "exercise_base": 998
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1743,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Position de d\u00e9part :
Se tenir droit, les pieds \u00e9cart\u00e9s de la largeur des hanches.
\u00c9tapes:
- Accroupissez-vous et appuyez-vous sur le sol avec vos mains entre les genoux et devant vos pieds, le dos droit.
- En gardant les mains au sol, donnez une impulsion pour envoyer vos jambes vers l'arri\u00e8re en position de planche haute.
- Donnez une nouvelle impulsion pour revenir \u00e0 la position accroupie.
- Sautez.
- R\u00e9p\u00e9tez.
",
+ "name": "Burpees sans saut",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:50.632Z",
+ "language": 12,
+ "uuid": "2d78baac-19de-4a83-9ab3-359730f215d8",
+ "exercise_base": 998
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1744,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posizione di partenza:
Stare dritti, piedi alla larghezza delle anche.
Passi:
- Accovacciarsi in basso e appoggiarsi al pavimento con le mani tra le ginocchia e davanti ai piedi, la schiena dritta.
- Tenendo le mani sul pavimento, saltate le gambe all'indietro in posizione di plank alto.
- Saltate i piedi in avanti per tornare alla posizione di squat.
- Saltare in alto.
- Ripetere.
",
+ "name": "Nessun burpees con flessioni",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:50.712Z",
+ "language": 13,
+ "uuid": "34c7c8e8-4cfc-44ff-b8cf-ced97a09c7db",
+ "exercise_base": 998
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1745,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Beginpositie:
Sta recht, voeten op heupbreedte uit elkaar.
Stappen:
- Hurk laag en ondersteun jezelf op de vloer met je handen tussen de knie\u00ebn en voor je voeten, je rug recht.
- Houd je handen op de vloer, spring je benen naar achteren in een hoge plankpositie.
- Spring met je voeten naar voren om terug te keren naar de squat positie.
- Spring omhoog.
- Herhaal.
",
+ "name": "Geen push-up burpees",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:50.659Z",
+ "language": 6,
+ "uuid": "c0588096-1970-4d13-a602-ac0b4218add4",
+ "exercise_base": 998
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1746,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posi\u00e7\u00e3o inicial:
Fique de p\u00e9 reto, com os p\u00e9s afastados alinhados ao quadris.
Passos:
- Se agache e se apoie com as m\u00e3os no ch\u00e3o entre os joelhos e a frente de seus p\u00e9s, mantendo as costas retas.
- Mantendo as m\u00e3os no ch\u00e3o, pule jogando as pernas para tr\u00e1s para a posi\u00e7\u00e3o de prancha altas.
- Pule os p\u00e9s para frente para voltar \u00e0 posi\u00e7\u00e3o de agachamento.
- Salte.
- Repita.
",
+ "name": "Burpee sem flex\u00e3o",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:50.600Z",
+ "language": 7,
+ "uuid": "d6707a3c-3e0f-4238-a542-0171d42fd684",
+ "exercise_base": 998
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1747,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:
\u03a3\u03c4\u03ac\u03c3\u03bf\u03c5 \u03af\u03c3\u03b9\u03b1, \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bf\u03c6\u03ce\u03bd.
\u0392\u03ae\u03bc\u03b1\u03c4\u03b1:
- \u039a\u03ac\u03bd\u03c4\u03b5 \u03b2\u03b1\u03b8\u03cd \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7\u03c1\u03b9\u03c7\u03c4\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1, \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03b1\u03bd\u03ac\u03bc\u03b5\u03c3\u03b1 \u03c3\u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1, \u03bc\u03b5 \u03af\u03c3\u03b9\u03b1 \u03c0\u03bb\u03ac\u03c4\u03b7.
- \u0394\u03b9\u03b1\u03c4\u03b7\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1, \u03c0\u03b7\u03b4\u03ae\u03be\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2.
- \u03a0\u03b7\u03b4\u03ae\u03be\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b2\u03b1\u03b8\u03cd \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2.
- \u03a0\u03b7\u03b4\u03ae\u03be\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9.
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5.
",
+ "name": "\u0392\u03b1\u03c4\u03c1\u03b1\u03c7\u03ac\u03ba\u03b9\u03b1 \u03c7\u03c9\u03c1\u03af\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:50.808Z",
+ "language": 8,
+ "uuid": "463e6745-b33c-47cc-b9d2-2035eb808a64",
+ "exercise_base": 998
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1748,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:
\u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u060c \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646.
\u0627\u0644\u062e\u0637\u0648\u0627\u062a:
- \u0627\u062c\u0644\u0633 \u0645\u0646\u062e\u0641\u0636\u064b\u0627 \u0648\u0627\u062f\u0639\u0645 \u0646\u0641\u0633\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u064a\u062f\u064a\u0643 \u0628\u064a\u0646 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0623\u0645\u0627\u0645 \u0642\u062f\u0645\u064a\u0643 \u060c \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645.
- \u0625\u0628\u0642\u0627\u0621 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u060c \u0642\u0641\u0632 \u0633\u0627\u0642\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0627\u0621 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u0627\u0644\u0639\u0627\u0644\u064a.
- \u0627\u0642\u0641\u0632 \u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.
- \u0627\u0644\u0642\u0641\u0632.
- \u0643\u0631\u0631.
",
+ "name": "\u0644\u0627 push-up burpees",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:50.835Z",
+ "language": 17,
+ "uuid": "1ff1e6ee-7cb8-4885-befe-82e3d4be485f",
+ "exercise_base": 998
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1749,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u7ad9\u76f4\uff0c\u53cc\u811a\u5206\u5f00\u4e0e\u81c0\u90e8\u540c\u5bbd\u3002
\u6b65\u9aa4\uff1a
- \u6df1\u8e72\u8e72\u4e0b\uff0c\u53cc\u624b\u653e\u5728\u819d\u76d6\u4e4b\u95f4\u811a\u524d\uff0c\u652f\u6491\u5728\u5730\u677f\u4e0a\uff1b\u80cc\u90e8\u633a\u76f4\u3002
- \u53cc\u624b\u653e\u5728\u5730\u677f\u4e0a\uff0c\u53cc\u817f\u5411\u540e\u8df3\u5230\u9ad8\u5e73\u677f\u652f\u6491\u7684\u4f4d\u7f6e\u3002
- \u53cc\u811a\u5411\u524d\u8df3\uff0c\u56de\u5230\u4e0b\u8e72\u4f4d\u7f6e\u3002
- \u8df3\u8d77\u3002
- \u91cd\u590d\u3002
",
+ "name": "\u534a\u7a0b\u6ce2\u6bd4\u8df3",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:50.863Z",
+ "language": 24,
+ "uuid": "37bd4e25-29bf-4132-bae2-282d449b79c4",
+ "exercise_base": 998
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1750,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posisi awal:
Berdiri tegak, kaki selebar pinggul.
Langkah:
- Langkah mundur dengan satu kaki sehingga dapat menekuk dengan nyaman ke sudut 90 derajat.
- Perlahan tekuk kedua lutut untuk membentuk sudut 90 derajat.
- Kembali ke posisi awal.
- Ulangi, kaki bergantian.
",
+ "name": "Menekuk lutut terbalik",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:51.538Z",
+ "language": 23,
+ "uuid": "ea40916d-710e-48da-b089-d9e6af519af4",
+ "exercise_base": 999
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1751,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "V\u00fdchoz\u00ed pozice:
Stoj rozkro\u010dn\u00fd, chodidla na \u0161\u00ed\u0159ku bok\u016f.
Kroky:
- Ud\u011blejte krok vzad jednou nohou tak, abyste ji mohli pohodln\u011b pokr\u010dit do prav\u00e9ho \u00fahlu.
- Pomalu pokr\u010dte ob\u011b kolena do \u00fahlu 90 stup\u0148\u016f.
- Vra\u0165te se do v\u00fdchoz\u00ed polohy.
- Opakujte, st\u0159\u00eddejte nohy.
",
+ "name": "V\u00fdpady vzad",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:52.248Z",
+ "language": 9,
+ "uuid": "b716f69e-10ed-47cb-87f7-3f5f6401032d",
+ "exercise_base": 999
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1752,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Gerade stehen, F\u00fc\u00dfe h\u00fcftbreit auseinander.
Schritte:
- Treten Sie mit einem Bein nach hinten, so dass Sie es bequem bis zu einem Winkel von 90 Grad beugen k\u00f6nnen.
- Beugen Sie langsam beide Knie, um einen 90-Grad-Winkel zu bilden.
- Kehren Sie in die Ausgangsposition zur\u00fcck.
- Wiederholen, dabei die Beine abwechseln.
",
+ "name": "Umgekehrte Ausfallschritte",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:52.128Z",
+ "language": 1,
+ "uuid": "3e1fdd4f-50cf-4d2f-a06b-a06510c13899",
+ "exercise_base": 999
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1753,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
Stand straight, feet hip-width apart.
Steps:
- Step backward with one leg so it can bend comfortably to a 90 degree angle.
- Slowly bend both knees to form 90 degree angles.
- Return to the starting position.
- Repeat, alternating legs.
",
+ "name": "Reverse lunges",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:51.810Z",
+ "language": 2,
+ "uuid": "4c461c93-c204-4171-bb4b-187ae7f6fcad",
+ "exercise_base": 999
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1754,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posici\u00f3n inicial:
De pie, con los pies separados a la altura de las caderas.
Pasos:
- Da un paso hacia atr\u00e1s con una pierna para que pueda doblarse c\u00f3modamente hasta un \u00e1ngulo de 90 grados.
- Doble lentamente ambas rodillas hasta formar un \u00e1ngulo de 90 grados.
- Vuelva a la posici\u00f3n inicial.
- Repita, alternando las piernas.
",
+ "name": "Arremetidas inversas",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:51.086Z",
+ "language": 4,
+ "uuid": "4edfa74a-6fbc-4b8d-81b7-db3f8a93a828",
+ "exercise_base": 999
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1755,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Iskoraci unatrag",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:51.223Z",
+ "language": 22,
+ "uuid": "f6fe9aec-121d-459f-a504-69bb473f709c",
+ "exercise_base": 999
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1756,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posizione di partenza:
Stare dritti, piedi alla larghezza delle anche.
Passi:
- Fare un passo indietro con una gamba in modo che possa piegarsi comodamente a un angolo di 90 gradi.
- Piegare lentamente entrambe le ginocchia per formare un angolo di 90 gradi.
- Tornare alla posizione di partenza.
- Ripetere, alternando le gambe.
",
+ "name": "Affondi inversi",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:50.907Z",
+ "language": 13,
+ "uuid": "d1aef377-ddf7-4d34-bc34-a27f9fb13e3b",
+ "exercise_base": 999
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1757,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Beginpositie:
Sta recht, voeten op heupbreedte uit elkaar.
Stappen:
- Stap naar achteren met \u00e9\u00e9n been, zodat het comfortabel kan buigen tot een hoek van 90 graden.
- Buig langzaam beide knie\u00ebn tot een hoek van 90 graden.
- Keer terug naar de uitgangspositie.
- Herhaal, afwisselend met de benen.
",
+ "name": "Omgekeerde lunges",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:51.674Z",
+ "language": 6,
+ "uuid": "d0259bff-1acd-4aab-81ff-6e14408b7ed4",
+ "exercise_base": 999
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1758,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posi\u00e7\u00e3o inicial:
Fique de p\u00e9 reto, com os p\u00e9s afastados.
Passos:
- D\u00ea um passo para tr\u00e1s com uma perna para que voc\u00ea possa dobrar-se confortavelmente a um \u00e2ngulo de 90 graus.
- Dobre lentamente ambos os joelhos para formar \u00e2ngulos de 90 graus.
- Retorne para a posi\u00e7\u00e3o inicial.
- Repita, alternando as pernas.
",
+ "name": "Lunge reverso",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:51.385Z",
+ "language": 7,
+ "uuid": "52fe0ac3-426a-48e0-ace7-7e25ef438960",
+ "exercise_base": 999
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1759,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ba\u015flang\u0131\u00e7 durumu:
Ayaklar kal\u00e7a geni\u015fli\u011finde a\u00e7\u0131k olacak \u015fekilde d\u00fcz durun.
Ad\u0131mlar:
- 90 derecelik bir a\u00e7\u0131yla rahat\u00e7a b\u00fck\u00fclebilmesi i\u00e7in tek ayakla geriye do\u011fru ad\u0131m at\u0131n.
- 90 derecelik a\u00e7\u0131lar olu\u015fturmak i\u00e7in her iki dizinizi de yava\u015f\u00e7a b\u00fck\u00fcn.
- Ba\u015flang\u0131\u00e7 durumuna geri d\u00f6n\u00fcn.
- Bacaklar\u0131 d\u00f6n\u00fc\u015f\u00fcml\u00fc olarak tekrarlay\u0131n.
",
+ "name": "Ters lunge hareketi",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:51.983Z",
+ "language": 16,
+ "uuid": "8d7a57c3-a7c3-4466-9e17-d48eab60bd4d",
+ "exercise_base": 999
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1760,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:
\u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03af\u03c3\u03b9\u03b1, \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bf\u03c6\u03ce\u03bd.
\u0392\u03ae\u03bc\u03b1\u03c4\u03b1:
- \u039a\u03ac\u03bd\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b2\u03ae\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03bc\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bb\u03c5\u03b3\u03af\u03c3\u03b5\u03b9 \u03ac\u03bd\u03b5\u03c4\u03b1 \u03c3\u03b5 \u03b3\u03c9\u03bd\u03af\u03b1 90 \u03bc\u03bf\u03b9\u03c1\u03ce\u03bd.
- \u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03b1\u03c1\u03b3\u03ac \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03af\u03c3\u03bf\u03c5\u03bd \u03b3\u03c9\u03bd\u03af\u03b1 90 \u03bc\u03bf\u03b9\u03c1\u03ce\u03bd.
- \u0395\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7.
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5, \u03b5\u03bd\u03b1\u03bb\u03bb\u03ac\u03c3\u03c3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1.
",
+ "name": "\u0391\u03bd\u03c4\u03af\u03c3\u03c4\u03c1\u03bf\u03c6\u03b5\u03c2 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:52.370Z",
+ "language": 8,
+ "uuid": "1cbf6999-f2bf-495c-b642-9e9f342a22f1",
+ "exercise_base": 999
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1761,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "\u05de\u05db\u05e8\u05e2\u05d9\u05dd \u05d4\u05e4\u05d5\u05db\u05d9\u05dd",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:52.496Z",
+ "language": 21,
+ "uuid": "decc1cbd-a6b3-4d1b-b911-d2a6c83bc026",
+ "exercise_base": 999
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1762,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:
\u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u060c \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646.
\u0627\u0644\u062e\u0637\u0648\u0627\u062a:
- \u062e\u0637\u0648\u0629 \u0644\u0644\u062e\u0644\u0641 \u0628\u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0628\u0634\u0643\u0644 \u0645\u0631\u064a\u062d \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.
- \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0628\u0628\u0637\u0621 \u0644\u062a\u0634\u0643\u064a\u0644 \u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.
- \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.
- \u0643\u0631\u0631 \u060c \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642\u064a\u0646.
",
+ "name": "\u0627\u0644\u0637\u0639\u0646\u0627\u062a \u0627\u0644\u0639\u0643\u0633\u064a\u0629",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:52.625Z",
+ "language": 17,
+ "uuid": "ac8db9ba-51c2-4aed-a64b-a5945d2d5530",
+ "exercise_base": 999
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1763,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u7ad9\u76f4\uff0c\u53cc\u811a\u5206\u5f00\u4e0e\u81c0\u90e8\u540c\u5bbd\u3002
\u6b65\u9aa4\uff1a
- \u4e00\u6761\u817f\u5411\u540e\u8fc8\u6b65\uff0c\u4f7f\u819d\u76d6\u80fd\u8212\u9002\u5730\u5f2f\u66f2\u621090\u5ea6\u89d2\u3002
- \u6162\u6162\u5f2f\u66f2\u53cc\u819d\uff0c\u53cc\u819d\u5747\u6210 90 \u5ea6\u89d2\u3002
- \u56de\u5230\u8d77\u59cb\u4f4d\u7f6e\u3002
- \u6362\u817f\uff0c\u91cd\u590d\u3002
",
+ "name": "\u53cd\u5411\u5f13\u6b65",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:52.742Z",
+ "language": 24,
+ "uuid": "0cda79d9-db43-4a42-88e6-9290ce255e36",
+ "exercise_base": 999
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1764,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posisi awal:
Duduklah dengan tangan di belakang Anda, dukung punggung Anda.Jari-jari Anda harus mengarah ke depan.Lutut Anda harus ditekuk, kaki menyatu.
Langkah:
- Angkat pinggul Anda dari tanah, luruskan lengan Anda.
- Tekuk siku Anda, turunkan pinggul Anda.
- Luruskan lengan Anda, kembali ke posisi sebelumnya.
- Ulangi Langkah 2 dan 3.
Catatan:
Kesulitan latihan tergantung pada seberapa tinggi Anda membawa pinggul Anda.
",
+ "name": "Lantai dips",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:53.512Z",
+ "language": 23,
+ "uuid": "aa57d846-f009-4670-b292-550e84fe0518",
+ "exercise_base": 1000
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1765,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "V\u00fdchoz\u00ed pozice:
Sedn\u011bte si s rukama za z\u00e1dy, podporuj\u00edc\u00ed t\u011blo.Prsty by m\u011bly sm\u011b\u0159ovat dop\u0159edu.Kolena by m\u011bla b\u00fdt pokr\u010den\u00e1, chodidla u sebe.
Kroky:
- Zvedn\u011bte boky nad zem a narovnejte pa\u017ee.
- Pokr\u010dte lokty a boky st\u00e1hn\u011bte dol\u016f.
- Narovnejte pa\u017ee a vra\u0165te se do p\u0159edchoz\u00ed polohy.
- Opakujte kroky 2 a 3.
Pozn\u00e1mky:
Obt\u00ed\u017enost cviku z\u00e1vis\u00ed na tom, jak vysoko vynesete boky.
",
+ "name": "Dipy na podlaze",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:53.156Z",
+ "language": 9,
+ "uuid": "a9a4c1e9-b935-4be3-a6d1-e9d0b7a964d9",
+ "exercise_base": 1000
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1766,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Setzen Sie sich mit den Armen hinter den R\u00fccken und st\u00fctzen Sie ihn ab.Die Finger sollten nach vorne zeigen.Die Knie sind gebeugt, die F\u00fc\u00dfe stehen zusammen.
Die Schritte:
- Heben Sie die H\u00fcfte vom Boden ab und strecken Sie die Arme aus.
- Beugen Sie die Ellbogen und bringen Sie die H\u00fcfte nach unten.
- Strecken Sie die Arme durch und kehren Sie in die vorherige Position zur\u00fcck.
- Wiederholen Sie die Schritte 2 und 3.
Anmerkungen:
Der Schwierigkeitsgrad der \u00dcbung h\u00e4ngt davon ab, wie hoch Sie Ihre H\u00fcften bringen.
",
+ "name": "Bodensenken",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:52.879Z",
+ "language": 1,
+ "uuid": "1f1be77b-1a01-4633-99cd-3d4334583ffe",
+ "exercise_base": 1000
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1767,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
Sit with your arms behind you, supporting your back.Your fingers should point forward.Your knees should be bent, feet together.
Steps:
- Raise your hips off the ground, straightening your arms.
- Bend your elbows, bringing your hips down.
- Straighten your arms, returning to the previous position.
- Repeat steps 2 and 3.
Notes:
The exercise's difficulty depends on how high you bring your hips.
",
+ "name": "Floor dips",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:53.272Z",
+ "language": 2,
+ "uuid": "d24f840e-395d-4869-80e0-a2caef9efedc",
+ "exercise_base": 1000
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1768,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posici\u00f3n inicial:
Si\u00e9ntate con los brazos detr\u00e1s de ti, apoyando la espalda.Los dedos deben apuntar hacia adelante.Las rodillas deben estar dobladas y los pies juntos.
Pasos:
- Levanta las caderas del suelo, estirando los brazos.
- Dobla los codos, llevando las caderas hacia abajo.
- Endereza los brazos, volviendo a la posici\u00f3n anterior.
- Repita los pasos 2 y 3.
Notas:
La dificultad del ejercicio depende de la altura de las caderas.
",
+ "name": "Fondos",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:53.388Z",
+ "language": 4,
+ "uuid": "ad19fe52-8d48-4c6c-8dac-199fe039fd9b",
+ "exercise_base": 1000
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1769,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posizione di partenza:
Siediti con le braccia dietro di te, sostenendo la schiena.Le tue dita dovrebbero puntare in avanti.Le ginocchia devono essere piegate, i piedi uniti.
Passi:
- Sollevare i fianchi da terra, raddrizzando le braccia.
- Piegare i gomiti, portando i fianchi verso il basso.
- Raddrizzare le braccia, tornando alla posizione precedente.
- Ripetere i passi 2 e 3.
Note:
La difficolt\u00e0 dell'esercizio dipende da quanto in alto si portano le anche.
",
+ "name": "Cadimenti a terra",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:52.994Z",
+ "language": 13,
+ "uuid": "fcc1d91c-8635-4c94-be8f-1024c59debad",
+ "exercise_base": 1000
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1770,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Beginpositie:
Zit met je armen achter je, steunend op je rug.Uw vingers moeten naar voren wijzen.Je knie\u00ebn moeten gebogen zijn, voeten bij elkaar.
Stappen:
- Hef uw heupen van de grond en strek uw armen.
- Buig je ellebogen, breng je heupen naar beneden.
- Strek uw armen en keer terug naar de vorige positie.
- Herhaal stap 2 en 3.
Opmerkingen:
De moeilijkheidsgraad van de oefening hangt af van hoe hoog u uw heupen brengt.
",
+ "name": "Vloer dips",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:53.768Z",
+ "language": 6,
+ "uuid": "f04e6f85-85c1-43c6-8467-f62e57071a6c",
+ "exercise_base": 1000
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1771,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posi\u00e7\u00e3o inicial:
Sente-se com seus bra\u00e7os atr\u00e1s de voc\u00ea, apoiando suas costas.Seus dedos devem apontar para frente.Seus joelhos devem estar dobrados, com os p\u00e9s juntos.
Passos:
- Levante seus quadris do ch\u00e3o, endireitando seus bra\u00e7os.
- Dobre os cotovelos, abaixando os quadris.
- Endireite os bra\u00e7os, voltando \u00e0 posi\u00e7\u00e3o anterior.
- Repita os passos 2 e 3.
Notas:
A dificuldade do exerc\u00edcio depende do quanto voc\u00ea eleva seus quadris.
",
+ "name": "Mergulho em solo",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:53.649Z",
+ "language": 7,
+ "uuid": "102a999a-5925-4649-bd93-6db10c1052bd",
+ "exercise_base": 1000
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1772,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ba\u015flang\u0131\u00e7 durumu:
S\u0131rt\u0131n\u0131z\u0131 destekleyerek kollar\u0131n\u0131z arkan\u0131zda oturun.Parmaklar\u0131n\u0131z \u00f6ne do\u011fru bakmal\u0131d\u0131r.Dizleriniz b\u00fck\u00fclmeli, ayaklar\u0131n\u0131z birbirine yap\u0131\u015fmal\u0131d\u0131r.
Ad\u0131mlar:
- Kollar\u0131n\u0131z\u0131 d\u00fczle\u015ftirerek kal\u00e7alar\u0131n\u0131z\u0131 yerden kald\u0131r\u0131n.
- Kal\u00e7alar\u0131n\u0131z\u0131 a\u015fa\u011f\u0131 indirerek dirseklerinizi b\u00fck\u00fcn.
- Bir \u00f6nceki duruma d\u00f6nerek kollar\u0131n\u0131z\u0131 d\u00fczeltin.
- ve 3. ad\u0131mlar\u0131 tekrarlay\u0131n.
Notlar:
Egzersizin zorlu\u011fu kal\u00e7alar\u0131n\u0131z\u0131 ne kadar y\u00fckse\u011fe \u00e7\u0131kard\u0131\u011f\u0131n\u0131za ba\u011fl\u0131d\u0131r.
",
+ "name": "Yere dalma",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:53.879Z",
+ "language": 16,
+ "uuid": "639cd9e3-bdac-4b81-8dc5-bea35e15cbf2",
+ "exercise_base": 1000
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1773,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:
\u039a\u03b1\u03b8\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03af\u03c3\u03c9 \u03c3\u03b1\u03c2, \u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2.\u03a4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03ac \u03c3\u03b1\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2.\u03a4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1, \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03b5\u03bd\u03c9\u03bc\u03ad\u03bd\u03b1.
\u0392\u03ae\u03bc\u03b1\u03c4\u03b1:
- \u03a3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2, \u03b9\u03c3\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2.
- \u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2, \u03c6\u03ad\u03c1\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9.
- \u0399\u03c3\u03b9\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2, \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03b7\u03b3\u03bf\u03cd\u03bc\u03b5\u03bd\u03b7 \u03b8\u03ad\u03c3\u03b7.
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b2\u03ae\u03bc\u03b1\u03c4\u03b1 2 \u03ba\u03b1\u03b9 3.
\u03a3\u03b7\u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03b9\u03c2:
\u0397 \u03b4\u03c5\u03c3\u03ba\u03bf\u03bb\u03af\u03b1 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03cc\u03c3\u03bf \u03c8\u03b7\u03bb\u03ac \u03c6\u03ad\u03c1\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2.
",
+ "name": "\u0392\u03c5\u03b8\u03af\u03c3\u03b5\u03b9\u03c2 \u03b4\u03b1\u03c0\u03ad\u03b4\u03bf\u03c5",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:53.996Z",
+ "language": 8,
+ "uuid": "d74a2f54-5fc4-4134-9a28-ffdaaeeed1ce",
+ "exercise_base": 1000
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1774,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:
\u0627\u062c\u0644\u0633 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u062e\u0644\u0641\u0643 \u060c \u062f\u0627\u0639\u0645\u064b\u0627 \u0638\u0647\u0631\u0643.\u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u064a\u0631 \u0623\u0635\u0627\u0628\u0639\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u062b\u0646\u064a\u062a\u064a\u0646 \u060c \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u0639\u064b\u0627.
\u0627\u0644\u062e\u0637\u0648\u0627\u062a:
- \u0627\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643.
- \u0627\u062b\u0646\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u060c \u0648\u062c\u0644\u0628 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644.
- \u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u060c \u0648\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0633\u0627\u0628\u0642.
- \u0643\u0631\u0631 \u0627\u0644\u062e\u0637\u0648\u062a\u064a\u0646 2 \u0648 3.
\u062a\u0644\u0627\u062d\u0638:
\u062a\u0639\u062a\u0645\u062f \u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0645\u062f\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.
",
+ "name": "\u0627\u0646\u062e\u0641\u0627\u0636\u0627\u062a \u0623\u0631\u0636\u064a\u0629",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:54.109Z",
+ "language": 17,
+ "uuid": "6db79088-abb3-40cc-92b6-118f835ef64f",
+ "exercise_base": 1000
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1775,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u5750\u5728\u5730\u4e0a\uff0c\u53cc\u81c2\u540e\u653e\u6491\u5730\uff0c\u652f\u6491\u4e0a\u534a\u8eab\u3002\u624b\u6307\u8981\u6307\u5411\u524d\u65b9\u3002\u819d\u76d6\u5f2f\u66f2\uff0c\u53cc\u811a\u5e76\u62e2\u3002
\u6b65\u9aa4\uff1a
- \u62ac\u8d77\u81c0\u90e8\uff0c\u79bb\u5f00\u5730\u9762\uff0c\u4f38\u76f4\u624b\u81c2\u3002
- \u5f2f\u66f2\u8098\u90e8\uff0c\u81c0\u90e8\u5411\u4e0b\u3002
- \u4f38\u76f4\u624b\u81c2\uff0c\u56de\u5230\u4e4b\u524d\u7684\u4f4d\u7f6e\u3002
- \u91cd\u590d\u6b65\u9aa42\u548c\u6b65\u9aa43\u3002
\u6ce8\uff1a\u7ec3\u4e60\u96be\u5ea6\u53d6\u51b3\u4e8e\u81c0\u90e8\u6491\u8d77\u5f97\u6709\u591a\u9ad8\u3002
",
+ "name": "\u4f0f\u5730\u633a\u8eab",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:54.234Z",
+ "language": 24,
+ "uuid": "3733dba4-ceab-4ed2-b163-bf0b385754b6",
+ "exercise_base": 1000
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1776,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posisi awal:
Masuk ke posisi papan tinggi:tangan dan kaki Anda harus menyentuh tanah, punggung, lengan, dan kaki Anda harus lurus.Untuk mencapai posisi ini, Anda bisa berbaring tengkurap, meletakkan tangan menghadap ke bawah di samping kepala, dan mengangkat lengan ke atas hingga lurus.
Langkah:
- Pertahankan posisi awal selama seluruh durasi latihan.
",
+ "name": "papan tinggi",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:54.769Z",
+ "language": 23,
+ "uuid": "cf16ba7a-2bc9-48e1-8a56-a4d2724414b1",
+ "exercise_base": 1001
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1777,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Vysok\u00e9 prkno",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:54.713Z",
+ "language": 9,
+ "uuid": "fa3c8aa2-ee5a-4183-a622-bd9289a7e4cc",
+ "exercise_base": 1001
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1778,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Nehmen Sie die hohe Planke ein:Ihre H\u00e4nde und Zehen sollten den Boden ber\u00fchren, Ihr R\u00fccken, Ihre Arme und Beine sollten gerade sein.Um in diese Position zu gelangen, k\u00f6nnen Sie sich auf den Bauch legen, die H\u00e4nde mit dem Gesicht nach unten neben den Kopf legen und die Arme anheben, bis sie gerade sind.
Die Schritte:
- Behalten Sie die Ausgangsposition w\u00e4hrend der gesamten Dauer der \u00dcbung bei.
",
+ "name": "Hohe Planke",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:54.559Z",
+ "language": 1,
+ "uuid": "340dcca4-1ee1-4594-a111-d4d926315a6b",
+ "exercise_base": 1001
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1779,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
Get into the high plank position:your hands and toes should be touching the ground, your back, arms and legs should be straight.To get to this position, you can lie down on your stomach, place your hands facing down next to your head, and lifting your arms up until they are straight.
Steps:
- Maintain the starting position for the entire duration of the exercise.
",
+ "name": "High plank",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:54.440Z",
+ "language": 2,
+ "uuid": "b75c31cc-c872-46fc-8dc9-f09bc68cd728",
+ "exercise_base": 1001
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1780,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Planche haute",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:54.606Z",
+ "language": 12,
+ "uuid": "85ea57eb-2a81-4ca4-8023-3e22799749c4",
+ "exercise_base": 1001
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1781,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posizione di partenza:
Mettiti in posizione di plank alto:le mani e le dita dei piedi devono toccare terra, la schiena, le braccia e le gambe devono essere dritte.Per arrivare a questa posizione, puoi sdraiarti a pancia in gi\u00f9, mettere le mani rivolte verso il basso accanto alla testa e sollevare le braccia fino a quando sono dritte.
Passi:
- Mantenere la posizione di partenza per tutta la durata dell'esercizio.
",
+ "name": "Asse alto",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:54.383Z",
+ "language": 13,
+ "uuid": "1e347cdd-fb6f-45af-a31e-983ce514da0c",
+ "exercise_base": 1001
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1782,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Beginpositie:
Ga in de hoge plankpositie staan:je handen en tenen moeten de grond raken, je rug, armen en benen moeten recht zijn.Om in deze positie te komen, kun je op je buik gaan liggen, je handen naar beneden gericht naast je hoofd plaatsen, en je armen omhoog tillen tot ze recht zijn.
Stappen:
- Houd de uitgangspositie aan voor de gehele duur van de oefening.
",
+ "name": "Hoge plank",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:54.497Z",
+ "language": 6,
+ "uuid": "9a1726a1-140a-4b68-bbd4-477b88de7454",
+ "exercise_base": 1001
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1783,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posi\u00e7\u00e3o inicial:
Entre na posi\u00e7\u00e3o de prancha alta:as m\u00e3os e os dedos dos p\u00e9s devem tocar o ch\u00e3o, as costas, os bra\u00e7os e as pernas devem estar retos.Para chegar a essa posi\u00e7\u00e3o, voc\u00ea pode deitar de bru\u00e7os, colocar as m\u00e3os voltadas para baixo ao lado da cabe\u00e7a e levantar os bra\u00e7os at\u00e9 que estejam retos.
Passos:
- Mantenha a posi\u00e7\u00e3o inicial durante todo o exerc\u00edcio.
",
+ "name": "Prancha alta",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:54.665Z",
+ "language": 7,
+ "uuid": "45371bd5-dfe2-4c88-a044-08c33176acef",
+ "exercise_base": 1001
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1784,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:
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+ "language": 21,
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+ "name": "\u9ad8\u4f4d\u5e73\u677f\u652f\u6491",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:55.021Z",
+ "language": 24,
+ "uuid": "ad28069b-6deb-4a1b-b659-3a78deab9e40",
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+ {
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+ "pk": 1788,
+ "fields": {
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
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+ "description": "Posisi awal:
Mulailah merangkak, lutut, jari kaki, dan tangan menyentuh tanah. Kedua jari kaki besar Anda harus bersentuhan.
Langkah:
- Gerakkan lutut Anda sehingga mereka sekitar selebar pinggul.
- Saat menghembuskan napas, gerakkan panggul ke belakang untuk duduk di atas tumit. Tangan Anda harus tetap menyentuh tanah.
- Rilekskan tubuh bagian atas Anda, turunkan dahi ke lantai dan biarkan tangan Anda bergerak maju secara alami.
- Tetap dalam pose ini.
Tips:
- Untuk meninggalkan pose, berjalan lengan Anda kembali di bawah bahu Anda dan memindahkan tubuh bagian atas Anda ke posisi duduk.
",
+ "name": "Pose anak",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:55.384Z",
+ "language": 23,
+ "uuid": "161caa49-36f9-42f7-a9f3-d5e7b3ec0b29",
+ "exercise_base": 1002
+ }
+ },
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+ "model": "exercises.translation",
+ "pk": 1789,
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Pozice d\u00edt\u011bte",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:55.582Z",
+ "language": 9,
+ "uuid": "37a41f79-525e-4010-9da7-30fa51667196",
+ "exercise_base": 1002
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+ {
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+ "pk": 1790,
+ "fields": {
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+ "license_title": "",
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+ "description": "Ausgangsposition:
Beginnen Sie auf allen Vieren, wobei Knie, Zehen und H\u00e4nde den Boden ber\u00fchren. Ihre beiden gro\u00dfen Zehen sollten sich ber\u00fchren.
Schritte:
- Bewegen Sie Ihre Knie so, dass sie etwa h\u00fcftbreit auseinander sind.
- Bewegen Sie beim Ausatmen Ihr Becken nach hinten, so dass Sie auf Ihren Fersen sitzen. Ihre H\u00e4nde sollten noch den Boden ber\u00fchren.
- Entspannen Sie Ihren Oberk\u00f6rper, indem Sie die Stirn auf den Boden senken und die H\u00e4nde ganz nat\u00fcrlich nach vorne bewegen.
- Bleiben Sie in dieser Haltung.
Tipps:
- Um die Haltung zu verlassen, f\u00fchren Sie die Arme wieder unter die Schultern und bringen Sie den Oberk\u00f6rper in eine sitzende Position.
",
+ "name": "Kinderpose",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:55.204Z",
+ "language": 1,
+ "uuid": "66754914-67c9-492a-b94b-15cbbf3a7ecb",
+ "exercise_base": 1002
+ }
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+ {
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+ "pk": 1791,
+ "fields": {
+ "license": 2,
+ "license_title": "",
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+ "description": "Starting position:
Start on all fours, knees, toes, and hands touching the ground. Your two big toes should be touching.
Steps:
- Move your knees so that they're about hip-width apart.
- On an exhale, move your pelvis back to sit on your heels. Your hands should still be touching the ground.
- Relax your upper body, lowering your forehead to the floor and letting your hands move forward naturally.
- Stay in this pose.
Tips:
- To leave the pose, walk your arms back under your shoulders and move your upper body up into a seated position.
",
+ "name": "Child's pose",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:55.133Z",
+ "language": 2,
+ "uuid": "81e25f25-3007-4798-b6f9-6e1d583eddb2",
+ "exercise_base": 1002
+ }
+ },
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+ "fields": {
+ "license": 2,
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+ "license_object_url": "",
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+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Position de l'enfant",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:55.451Z",
+ "language": 12,
+ "uuid": "320248e5-bd7e-4279-9464-c45e4994c659",
+ "exercise_base": 1002
+ }
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+ {
+ "model": "exercises.translation",
+ "pk": 1793,
+ "fields": {
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posizione di partenza:
Iniziare a quattro zampe, con le ginocchia, le dita dei piedi e le mani che toccano terra. I tuoi due alluci dovrebbero toccarsi.
Passi:
- Spostare le ginocchia in modo che siano alla larghezza delle anche.
- Espirando, sposta il bacino indietro per sederti sui talloni. Le mani devono ancora toccare il suolo.
- Rilassate la parte superiore del corpo, abbassando la fronte verso il pavimento e lasciando che le mani si muovano in avanti in modo naturale.
- Rimanete in questa posa.
Suggerimenti:
- Per lasciare la posa, porta le braccia indietro sotto le spalle e sposta la parte superiore del corpo in una posizione seduta.
",
+ "name": "Posa del bambino",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:55.327Z",
+ "language": 13,
+ "uuid": "01193591-12c7-4e36-934e-6bed5ba541cb",
+ "exercise_base": 1002
+ }
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+ {
+ "model": "exercises.translation",
+ "pk": 1794,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Beginpositie:
Begin op handen en voeten, knie\u00ebn, tenen en handen raken de grond. Je twee grote tenen moeten elkaar raken.
Stappen:
- Beweeg je knie\u00ebn zo dat ze op heupbreedte uit elkaar staan.
- Op een uitademing, beweeg je bekken naar achteren om op je hielen te zitten. Je handen moeten nog steeds de grond raken.
- Ontspan uw bovenlichaam, laat uw voorhoofd naar de grond zakken en laat uw handen op een natuurlijke manier naar voren bewegen.
- Blijf in deze houding.
Tips:
- Om de houding te verlaten, loop je armen terug onder je schouders en beweeg je bovenlichaam omhoog in een zittende positie.
",
+ "name": "Kindhouding",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:55.265Z",
+ "language": 6,
+ "uuid": "f410867d-405e-4101-9937-96f3e910eb8d",
+ "exercise_base": 1002
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1795,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posi\u00e7\u00e3o inicial:
Comece de quatro, joelhos, dedos dos p\u00e9s e m\u00e3os tocando o ch\u00e3o. Seus dois ded\u00f5es dos p\u00e9s devem estar se tocando.
Passos:
- Mova os joelhos para que fiquem aproximadamente na largura do quadril.
- Ao expirar, mova a p\u00e9lvis para tr\u00e1s para se sentar sobre os calcanhares. Suas m\u00e3os ainda devem estar tocando o ch\u00e3o.
- Relaxe a parte superior do corpo, abaixando a testa at\u00e9 o ch\u00e3o e deixando as m\u00e3os avan\u00e7arem naturalmente.
- Permane\u00e7a nesta postura.
Dicas:
- Para sair da postura, passe os bra\u00e7os para tr\u00e1s sob os ombros e mova a parte superior do corpo para cima, para uma posi\u00e7\u00e3o sentada.
",
+ "name": "Postura da crian\u00e7a (Balsana)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:55.513Z",
+ "language": 7,
+ "uuid": "f0a659e8-6559-4327-af09-2466d586ba65",
+ "exercise_base": 1002
+ }
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+ {
+ "model": "exercises.translation",
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+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Barnets position",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:55.079Z",
+ "language": 10,
+ "uuid": "87129b85-1bb2-4545-b732-428b354e5ca9",
+ "exercise_base": 1002
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\u6b65\u9aa4\uff1a
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\u63d0\u793a\uff1a
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+ "name": "\u5a74\u513f\u5f0f",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:55.824Z",
+ "language": 24,
+ "uuid": "86c98396-4aed-44f8-9acd-accf3d60cc0f",
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+ {
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+ "pk": 1801,
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+ "description": "Posisi awal:
Berdirilah selebar pinggul, dengan kettlebell Anda berpusat di antara pergelangan kaki Anda. Punggung Anda harus lurus, kepala menghadap ke depan.
Langkah:
- Engsel di pinggul dan sedikit tekuk lutut untuk meletakkan tangan Anda di pegangan kettlebell. Punggung Anda harus lurus saat anda melakukan gerakan.
- Pegang pegangan kettlebell, dengan tangan Anda mendorong ke arah yang berlawanan seolah-olah untuk menarik pegangan terpisah.
- Saat menyentuh perut dan glutes Anda, berdiri tegak.
- Engsel di pinggul lagi untuk membawa kettlebell kembali ke bawah, mirip dengan langkah 1.
- Ulangi dari Langkah 3.
Tips:
- Pastikan anda melakukan gerakan dengan benar, karena melakukan sebaliknya dapat menyebabkan cedera. Misalnya, jangan jongkok alih-alih berpikir di pinggul, jangan membulatkan punggung saat meraih kettlebell, dan jangan bersandar saat berdiri.
",
+ "name": "Deadlift Kettlebell",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:55.899Z",
+ "language": 23,
+ "uuid": "401410ae-2abe-4c85-a0f0-704eb822cca1",
+ "exercise_base": 1003
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1802,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Stellen Sie sich h\u00fcftbreit auseinander, die Kettlebell befindet sich in der Mitte zwischen Ihren Kn\u00f6cheln. Der R\u00fccken sollte gerade sein, der Kopf nach vorne zeigen.
Schritte:
- Beugen Sie sich in der H\u00fcfte und gehen Sie leicht in die Knie, um die H\u00e4nde auf die Kettlebell-Griffe zu legen. Der R\u00fccken sollte gerade sein, w\u00e4hrend Sie die Bewegung ausf\u00fchren.
- Greifen Sie die Kettlebell-Griffe und dr\u00fccken Sie mit den H\u00e4nden in entgegengesetzte Richtungen, als ob Sie die Griffe auseinanderziehen wollten.
- W\u00e4hrend Sie Ihre Bauch- und Ges\u00e4\u00dfmuskeln anspannen, richten Sie sich auf.
- Beugen Sie sich wieder in die H\u00fcfte, um die Kettlebell wieder nach unten zu bringen, \u00e4hnlich wie in Schritt 1.
- Wiederholen Sie den Vorgang ab Schritt 3.
Tipps:
- Achten Sie darauf, dass Sie die Bewegungen korrekt ausf\u00fchren, da dies sonst zu Verletzungen f\u00fchren kann. Gehen Sie z.B. nicht in die Hocke statt in die H\u00fcfte, machen Sie den R\u00fccken nicht rund, wenn Sie nach der Kettlebell greifen, und lehnen Sie sich beim Aufstehen nicht zur\u00fcck.
",
+ "name": "Kettlebell Kreuzheben",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:56.122Z",
+ "language": 1,
+ "uuid": "b32a3521-672f-44a0-a9ce-c66b0b67de66",
+ "exercise_base": 1003
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1803,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
Stand hip-width apart, with your kettlebell centered between your ankles. Your back should be straight, your head facing forward.
Steps:
- Hinge at the hips and slightly bend at the knees to put your hands on the kettlebell handles. Your back should be straight as you perform the movement.
- Grab the kettlebell handles, with your hands pushing in opposite directions as if to pull the handle apart.
- While contacting your abs and glutes, stand straight up.
- Hinge at the hips again to bring the kettlebell back down, similarly to step 1.
- Repeat from step 3.
Tips:
- Be sure you're performing the movements correctly, as doing otherwise can lead to injury. For example, do not squat instead of hinging at the hips, do not round your back while reaching for the kettlebell, and do not lean back while standing up.
",
+ "name": "Kettlebell deadlifts",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:56.176Z",
+ "language": 2,
+ "uuid": "2097b0e1-23c1-497a-ad40-9cffbc433828",
+ "exercise_base": 1003
+ }
+ },
+ {
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+ "pk": 1804,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Halt\u00e8res de kettlebell",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:55.953Z",
+ "language": 12,
+ "uuid": "cfea3086-f88e-402e-8c2a-7901fabd41a7",
+ "exercise_base": 1003
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1805,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posizione di partenza:
Stare alla larghezza delle anche, con il kettlebell centrato tra le caviglie. La schiena deve essere dritta, la testa rivolta in avanti.
Passi:
- Inclinarsi sui fianchi e piegare leggermente le ginocchia per mettere le mani sulle maniglie del kettlebell. La schiena deve essere dritta mentre si esegue il movimento.
- Afferrare le maniglie del kettlebell, con le mani che spingono in direzioni opposte come se si volesse separare la maniglia.
- Mentre contattate gli addominali e i glutei, alzatevi in piedi.
- Inclinarsi di nuovo sui fianchi per riportare il kettlebell verso il basso, in modo simile al passo 1.
- Ripetere dal punto 3.
Suggerimenti:
- Assicuratevi di eseguire i movimenti correttamente, perch\u00e9 altrimenti potreste farvi male. Per esempio, non accovacciarsi invece di piegarsi sui fianchi, non arrotondare la schiena mentre si raggiunge il kettlebell, e non piegarsi all'indietro mentre ci si alza.
",
+ "name": "Kettlebell Deadlifts",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:56.068Z",
+ "language": 13,
+ "uuid": "1c146ec4-c14e-4b9a-8e0d-f3e509222e7f",
+ "exercise_base": 1003
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1806,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Beginpositie:
Ga op heupbreedte uit elkaar staan, met je kettlebell gecentreerd tussen je enkels. Je rug moet recht zijn, je hoofd naar voren gericht.
Stappen:
- Scharnier bij de heupen en buig lichtjes bij de knie\u00ebn om je handen op de kettlebell handgrepen te plaatsen. Je rug moet recht zijn terwijl je de beweging uitvoert.
- Pak de kettlebell handgrepen vast, waarbij je handen in tegengestelde richtingen duwen alsof je de handgreep uit elkaar trekt.
- Terwijl u contact maakt met uw buikspieren en bilspieren, gaat u rechtop staan.
- Scharnier weer bij de heupen om de kettlebell weer naar beneden te brengen, op dezelfde manier als bij stap 1.
- Herhaal vanaf stap 3.
Tips:
- Zorg ervoor dat je de bewegingen correct uitvoert, want als je dat anders doet kan dat tot blessures leiden. Bijvoorbeeld, niet squatten in plaats van scharnieren bij de heupen, niet je rug rond maken terwijl je naar de kettlebell reikt, en niet achterover leunen terwijl je opstaat.
",
+ "name": "Kettlebell Deadliften",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:56.007Z",
+ "language": 6,
+ "uuid": "bbd33c1f-0bc8-4e6e-99a6-c41cfac3faca",
+ "exercise_base": 1003
+ }
+ },
+ {
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+ "pk": 1807,
+ "fields": {
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+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posi\u00e7\u00e3o inicial:
Fique em p\u00e9 na largura do quadril, com o kettlebell centralizado entre os tornozelos. Suas costas devem estar retas, sua cabe\u00e7a voltada para a frente.
Passos:
- Dobre os quadris e dobre levemente os joelhos para colocar as m\u00e3os nas al\u00e7as do kettlebell. Suas costas devem estar retas enquanto voc\u00ea executa o movimento.
- Agarre as al\u00e7as do kettlebell, com as m\u00e3os empurrando em dire\u00e7\u00f5es opostas, como se fosse separar a al\u00e7a.
- Enquanto faz contato com seus abdominais e gl\u00fateos, fique em p\u00e9.
- Dobre os quadris novamente para trazer o kettlebell de volta para baixo, semelhante ao passo 1.
- Repita a partir da etapa 3.
Dicas:
- Certifique-se de realizar os movimentos corretamente, pois fazer o contr\u00e1rio pode causar les\u00f5es. Por exemplo, n\u00e3o se agache em vez de dobrar os quadris, n\u00e3o arredonde as costas ao alcan\u00e7ar o kettlebell e n\u00e3o se incline para tr\u00e1s ao se levantar.
",
+ "name": "Levantamento terra com Kettlebell",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:56.237Z",
+ "language": 7,
+ "uuid": "3f98c95f-4590-4a2b-8ccb-965048636f19",
+ "exercise_base": 1003
+ }
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\u0392\u03ae\u03bc\u03b1\u03c4\u03b1:
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- \u03a0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03bb\u03b1\u03b2\u03ad\u03c2 \u03c4\u03bf\u03c5 \u03b4\u03c1\u03b1\u03bc\u03b9\u03bf\u03cd, \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03b9\u03ad\u03b6\u03bf\u03c5\u03bd \u03c0\u03c1\u03bf\u03c2 \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03b5\u03c2 \u03ba\u03b1\u03c4\u03b5\u03c5\u03b8\u03cd\u03bd\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03bd \u03bd\u03b1 \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03ba\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03b1\u03b2\u03ae.
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- \u039a\u03ac\u03bc\u03c8\u03c4\u03b5 \u03be\u03b1\u03bd\u03ac \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b4\u03c1\u03ac\u03bc\u03b9 \u03be\u03b1\u03bd\u03ac \u03ba\u03ac\u03c4\u03c9, \u03cc\u03c0\u03c9\u03c2 \u03c3\u03c4\u03bf \u03b2\u03ae\u03bc\u03b1 1.
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b2\u03ae\u03bc\u03b1 3.
\u03a3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2:
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\u0642\u0641 \u0645\u062a\u0628\u0627\u0639\u062f\u064b\u0627 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643 \u060c \u0645\u0639 \u0648\u0636\u0639 \u0627\u0644\u062b\u0642\u0644 \u0641\u064a \u0627\u0644\u0645\u0646\u062a\u0635\u0641 \u0628\u064a\u0646 \u0643\u0627\u062d\u0644\u064a\u0643. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0631\u0623\u0633\u0643 \u0645\u062a\u062c\u0647\u064b\u0627 \u0644\u0644\u0623\u0645\u0627\u0645.
\u062e\u0637\u0648\u0627\u062a:
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- \u0642\u0645 \u0628\u0645\u0641\u0635\u0644\u0629 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0644\u0625\u062e\u0631\u0627\u062c \u0627\u0644\u062c\u0631\u0633 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u060c \u0639\u0644\u0649 \u063a\u0631\u0627\u0631 \u0627\u0644\u062e\u0637\u0648\u0629 1.
- \u0643\u0631\u0631 \u0645\u0646 \u0627\u0644\u062e\u0637\u0648\u0629 3.
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\u6b65\u9aa4\uff1a
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Duduk atau berdiri dengan punggung lurus.
Langkah:
- Letakkan tangan Anda di bahu Anda.
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",
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Sitze oder stehe mit geradem R\u00fccken.
Schritte:
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- Drehe wiederholt beide Schultergelenke in einer kreisf\u00f6rmigen Bewegung mit m\u00e4\u00dfigem Tempo.
",
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Sit or stand with your back straight.
Steps:
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- Repeatedly rotate both shoulder joints in a circular motion at a moderate pace.
",
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+ "last_update": "2023-12-26T16:35:35.163Z",
+ "language": 2,
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Seduti o in piedi con la schiena dritta.
Passi:
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- Ruotare ripetutamente entrambe le articolazioni delle spalle con un movimento circolare ad un ritmo moderato.
",
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Zit of sta met rechte rug.
Stappen:
- Plaats uw handen op uw schouders.
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",
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Sente-se ou fique de p\u00e9 com as costas retas.
Passos:
- Coloque as m\u00e3os nos ombros.
- Gire repetidamente ambas as articula\u00e7\u00f5es dos ombros em um movimento circular em um ritmo moderado.
",
+ "name": "Rota\u00e7\u00e3o do ombro para frente",
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",
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posisi awal:
Duduk atau berdiri dengan punggung lurus.
Langkah:
- Letakkan tangan Anda di bahu Anda.
- Berulang kali memutar kedua sendi bahu dalam gerakan melingkar dengan kecepatan sedang.
",
+ "name": "Rotasi bahu ke belakang",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:35.914Z",
+ "language": 23,
+ "uuid": "c2a5cf7f-c8ef-43be-b7ec-ae6224b4c573",
+ "exercise_base": 1005
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+ "language": 9,
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+ "license_object_url": "",
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+ "license_author_url": "",
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+ "description": "Ausgangsposition:
Sitze oder stehe mit geradem R\u00fccken.
Schritte:
- Lege Deine H\u00e4nde auf Deine Schultern.
- Drehe wiederholt beide Schultergelenke in einer kreisf\u00f6rmigen Bewegung mit m\u00e4\u00dfigem Tempo.
",
+ "name": "R\u00fcckw\u00e4rtsdrehung der Schulter",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:36.140Z",
+ "language": 1,
+ "uuid": "b7f773ff-0aa1-416b-903a-660f244bab53",
+ "exercise_base": 1005
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+ "fields": {
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+ "license_author_url": "",
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+ "description": "Starting position:
Sit or stand with your back straight.
Steps:
- Place your hands on your shoulders.
- Repeatedly rotate both shoulder joints in a circular motion at a moderate pace.
",
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+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:35.753Z",
+ "language": 2,
+ "uuid": "b461b63e-39cc-4ce5-9cd1-fd3094004e38",
+ "exercise_base": 1005
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+ "license_author_url": "",
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+ "language": 12,
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+ "description": "Posizione di partenza:
Seduti o in piedi con la schiena dritta.
Passi:
- Mettere le mani sulle spalle.
- Ruotare ripetutamente entrambe le articolazioni delle spalle con un movimento circolare ad un ritmo moderato.
",
+ "name": "Rotazione della spalla all'indietro",
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+ "last_update": "2023-12-26T16:35:36.025Z",
+ "language": 13,
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+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
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Zit of sta met rechte rug.
Stappen:
- Plaats uw handen op uw schouders.
- Roteer herhaaldelijk beide schoudergewrichten in een cirkelvormige beweging in een gematigd tempo.
",
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+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:35.697Z",
+ "language": 6,
+ "uuid": "02b6fd19-5be2-474c-b268-939d4e82cefc",
+ "exercise_base": 1005
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+ "fields": {
+ "license": 2,
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+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posic\u00e3o inicial:
Sente-se ou fique de p\u00e9 com as costas retas.
Passos:
- Coloque as m\u00e3os nos ombros.
- Gire repetidamente ambas as articula\u00e7\u00f5es dos ombros em um movimento circular em um ritmo moderado.
",
+ "name": "Rota\u00e7\u00e3o do ombro para tr\u00e1s",
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+ "language": 7,
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+ "exercise_base": 1005
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",
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+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:36.187Z",
+ "language": 8,
+ "uuid": "312f91d5-80ea-43aa-a6ad-f11136be4ea3",
+ "exercise_base": 1005
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+ "pk": 1833,
+ "fields": {
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+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:36.240Z",
+ "language": 17,
+ "uuid": "57626d53-3b06-4ae7-bb50-d193cdcd9630",
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+ {
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+ "pk": 1834,
+ "fields": {
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+ "license_title": "",
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+ "license_author_url": "",
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\u6b65\u9aa4\uff1a
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",
+ "name": "\u80a9\u90e8\u5411\u540e\u7ed5\u73af",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:36.293Z",
+ "language": 24,
+ "uuid": "5e7d8733-303c-4087-af09-c4f78358dcbc",
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+ }
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+ {
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+ "pk": 1835,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posisi awal:
Duduk atau berdiri dengan punggung lurus.
Langkah:
- Gunakan jari-jari di dagu Anda untuk perlahan-lahan menyelipkan dagu Anda, gerakkan kepala anda ke belakang untuk menyelaraskannya dengan tulang belakang Anda.
- Tahan selama 5 detik.
- Kembali ke posisi kepala normal dan ulangi.
",
+ "name": "selipkan dagu",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:36.496Z",
+ "language": 23,
+ "uuid": "b94124e4-3a74-4611-9fdd-0e94283ab7f4",
+ "exercise_base": 1006
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1836,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "\u0160upl\u00edk",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:36.522Z",
+ "language": 9,
+ "uuid": "fc503d10-d821-4443-a961-855ab6c37bab",
+ "exercise_base": 1006
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1837,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Sitzen oder stehen Sie mit geradem R\u00fccken.
Schritte:
- Ziehen Sie mit den Fingern am Kinn langsam das Kinn nach innen und bewegen Sie den Kopf zur\u00fcck, um ihn mit der Wirbels\u00e4ule in Einklang zu bringen.
- Halten Sie die Position f\u00fcr 5 Sekunden.
- Gehen Sie zur\u00fcck in die normale Kopfposition und wiederholen Sie den Vorgang.
",
+ "name": "Schluck\u00fcbungen",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:36.469Z",
+ "language": 1,
+ "uuid": "669721f0-c800-4923-8027-1fa800bca964",
+ "exercise_base": 1006
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1838,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
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+ "description": "Starting position:
Sit or stand with your back straight.
Steps:
- Use fingers on your chin to slowly tuck your chin in, moving your head back to align it with your spine.
- Hold for 5 seconds.
- Go back to normal head position and repeat.
",
+ "name": "Chin tuck",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:36.353Z",
+ "language": 2,
+ "uuid": "03ae0af2-f4a7-433d-af6f-5d545174c0a0",
+ "exercise_base": 1006
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1839,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posizione di partenza:
Seduti o in piedi con la schiena dritta.
Passi:
- Usare le dita sul mento per infilare lentamente il mento, spostando la testa indietro per allinearla con la colonna vertebrale.
- Tenere per 5 secondi.
- Torna alla posizione normale della testa e ripeti.
",
+ "name": "Rialzo del mento",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:36.441Z",
+ "language": 13,
+ "uuid": "1cc254ca-5451-4535-93a5-cc9e82d58cb2",
+ "exercise_base": 1006
+ }
+ },
+ {
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+ "pk": 1840,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Beginpositie:
Zit of sta met rechte rug.
Stappen:
- Gebruik uw vingers op uw kin om uw kin langzaam in te trekken, beweeg uw hoofd naar achteren om het op \u00e9\u00e9n lijn te brengen met uw ruggengraat.
- Houd 5 seconden vast.
- Ga terug naar de normale hoofdpositie en herhaal.
",
+ "name": "Kin instoppen",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:36.408Z",
+ "language": 6,
+ "uuid": "c91f365a-a2e1-4eb5-9082-32ad04db31a5",
+ "exercise_base": 1006
+ }
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+ "pk": 1841,
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posic\u00e3o inicial:
Sente-se ou fique de p\u00e9 com as costas retas.
Passos:
- Coloque os dedos no queixo para inclin\u00e1-lo para dentro lentamente, movendo a cabe\u00e7a para tr\u00e1s para alinh\u00e1-la com a coluna.
- Segure por 5 segundos.
- Volte \u00e0 posi\u00e7\u00e3o normal da cabe\u00e7a e repita.
",
+ "name": "Flex\u00e3o de queixo",
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+ "last_update": "2023-12-26T16:35:36.382Z",
+ "language": 7,
+ "uuid": "c4929946-a6f4-4024-9bbc-391c0f8fa73f",
+ "exercise_base": 1006
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+ "license": 2,
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",
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+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:36.550Z",
+ "language": 8,
+ "uuid": "8bc86b1d-fbd5-49a8-85fc-9d37150f7eaf",
+ "exercise_base": 1006
+ }
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+ "pk": 1843,
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- \u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646.
- \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0648\u0643\u0631\u0631.
",
+ "name": "\u062a\u0634\u064a\u0646 \u062a\u0627\u0643",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:36.576Z",
+ "language": 17,
+ "uuid": "e356e494-326e-41b0-ad99-14ff9270753b",
+ "exercise_base": 1006
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1844,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u5750\u4f4d\u6216\u7ad9\u4f4d\uff0c\u80cc\u90e8\u633a\u76f4\u3002
\u6b65\u9aa4\uff1a
- \u5c06\u624b\u6307\u653e\u5728\u4e0b\u5df4\u4e0a\uff0c\u6162\u6162\u5c06\u4e0b\u5df4\u6536\u8d77\uff1b\u5934\u90e8\u5411\u540e\u79fb\uff0c\u4e0e\u810a\u67f1\u5bf9\u9f50\u3002
- \u4fdd\u63015\u79d2\u949f\u3002
- \u5934\u90e8\u56de\u5230\u6b63\u5e38\u4f4d\u7f6e\uff0c\u91cd\u590d\u3002
",
+ "name": "\u6536\u4e0b\u5df4\u8fd0\u52a8",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:36.601Z",
+ "language": 24,
+ "uuid": "cbdb0d27-e066-449e-a2cc-92392967be0a",
+ "exercise_base": 1006
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1845,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posisi awal:
Duduk atau berdiri dengan punggung lurus dan bahu ke bawah.
Langkah:
- Duduk atau berdiri tegak, bahu turun.
- Putar kepala Anda ke samping sejauh mungkin. Berhenti ketika Anda menekan penghalang dan tahan selama 5 detik.
- Kembali ke posisi tengah dan ulangi, ganti sisi.
",
+ "name": "Putar kepala",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:36.742Z",
+ "language": 23,
+ "uuid": "c85184b5-bdc7-4f0a-a55c-747cc51588b7",
+ "exercise_base": 1007
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1846,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Sitzen oder stehen Sie mit geradem R\u00fccken und Schultern nach unten.
Schritte:
- Setzen oder stellen Sie sich gerade hin, die Schultern sind gesenkt.
- Drehen Sie Ihren Kopf so weit wie m\u00f6glich zur Seite. Halten Sie an, wenn Sie auf ein Hindernis sto\u00dfen, und bleiben Sie 5 Sekunden lang stehen.
- Kehren Sie in die Mittelposition zur\u00fcck und wiederholen Sie den Vorgang, wobei Sie die Seite wechseln.
",
+ "name": "Kopf drehen",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:36.697Z",
+ "language": 1,
+ "uuid": "3218dbc6-466d-4e5e-856c-2dcf4d101879",
+ "exercise_base": 1007
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1847,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
Sit or stand with your back straight and shoulders down.
Steps:
- Sit or stand up straight, shoulders dropped.
- Turn your head to the side as far as possible. Stop when you hit a barrier and hold for 5 seconds.
- Return to center position and repeat, changing sides.
",
+ "name": "Head turns",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:36.643Z",
+ "language": 2,
+ "uuid": "8a38656a-5a30-4e43-95d3-1c6d30fc4614",
+ "exercise_base": 1007
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1848,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Position de d\u00e9part :
Asseyez-vous ou tenez-vous debout, le dos droit et les \u00e9paules basses.
\u00c9tapes :
- Asseyez-vous ou tenez-vous debout, le dos droit. \u00c9paules baiss\u00e9es.
- Tournez la t\u00eate vers la gauche aussi loin que possible. Arr\u00eatez-vous lorsque vous rencontrez un obstacle et maintenez cette position pendant 5 secondes.
- Revenez \u00e0 la position centrale.
- R\u00e9p\u00e9tez en changeant de c\u00f4t\u00e9.
",
+ "name": "Tour de t\u00eate",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:36.764Z",
+ "language": 12,
+ "uuid": "93b62e12-88f2-4748-b7d8-e62a397c2573",
+ "exercise_base": 1007
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1849,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posizione di partenza:
Seduti o in piedi con la schiena dritta e le spalle abbassate.
Passi:
- Sedersi o stare in piedi con la schiena dritta e le spalle abbassate.
- Gira la testa di lato il pi\u00f9 possibile. Fermati quando colpisci una barriera e tieni premuto per 5 secondi.
- Ritorna in posizione centrale e ripeti, cambiando lato.
",
+ "name": "La testa gira",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:36.719Z",
+ "language": 13,
+ "uuid": "50921266-5bde-4352-828e-e04eca8af0a2",
+ "exercise_base": 1007
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1850,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Beginpositie:
Zit of sta met je rug recht en schouders naar beneden.
Stappen:
- Zit of sta rechtop, schouders omlaag.
- Draai uw hoofd zo ver mogelijk opzij. Stop wanneer je een barri\u00e8re raakt en houd 5 seconden vast.
- Keer terug naar de middenpositie en herhaal, waarbij u van kant wisselt.
",
+ "name": "Hoofd draaiingen",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:36.673Z",
+ "language": 6,
+ "uuid": "da671ab6-3c65-46cf-889c-80f87a30bc1f",
+ "exercise_base": 1007
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1851,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posi\u00e7\u00e3o inicial:
Sente-se ou fique em p\u00e9 com as costas retas e com os ombros para baixo.
Passos:
- Sente-se ou levante-se ereto, ombros ca\u00eddos.
- Vire a cabe\u00e7a para o lado o m\u00e1ximo poss\u00edvel. Pare quando voc\u00ea atingir um limite e segure por 5 segundos.
- Retorne \u00e0 posi\u00e7\u00e3o central e repita, mudando de lado.
",
+ "name": "Virar a cabe\u00e7a",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:36.787Z",
+ "language": 7,
+ "uuid": "6b1f579a-5100-4608-886c-87e6e0e62508",
+ "exercise_base": 1007
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",
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+ "name": "\u041f\u043e\u0432\u043e\u0440\u043e\u0442\u044b \u0433\u043e\u043b\u043e\u0432\u044b",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:36.841Z",
+ "language": 5,
+ "uuid": "ce75aa94-a823-48bd-814d-bc3bbe361599",
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+ "license_title": "",
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+ "name": "\u05e1\u05d9\u05d1\u05d5\u05d1 \u05d4\u05e8\u05d0\u05e9",
+ "created": "2023-08-06T08:17:17.349Z",
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+ "description": "\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:
\u0627\u062c\u0644\u0633 \u0623\u0648 \u0642\u0641 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u0648\u0643\u062a\u0641\u064a\u0643 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644.
\u062e\u0637\u0648\u0627\u062a:
- \u0627\u062c\u0644\u0633 \u0623\u0648 \u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u060c \u0645\u0639 \u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.
- \u0623\u062f\u0631 \u0631\u0623\u0633\u0643 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0625\u0644\u0649 \u0623\u0642\u0635\u0649 \u062d\u062f \u0645\u0645\u0643\u0646. \u062a\u0648\u0642\u0641 \u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0637\u062f\u0645 \u0628\u062d\u0627\u062c\u0632 \u0648\u062a\u062b\u0628\u062a.
- \u0639\u062f \u0625\u0644\u0649 \u0627\u0644\u0645\u0631\u0643\u0632 \u0648\u0643\u0631\u0631 \u0627\u0644\u0623\u0645\u0631 \u0645\u0639 \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u062c\u0648\u0627\u0646\u0628.
",
+ "name": "\u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u0631\u0623\u0633",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:36.888Z",
+ "language": 17,
+ "uuid": "96893905-de2c-4ec0-ba58-c3acf0cc4f3b",
+ "exercise_base": 1007
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1856,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u5750\u4f4d\u6216\u7ad9\u4f4d\uff0c\u80cc\u90e8\u633a\u76f4\uff0c\u80a9\u90e8\u5411\u4e0b\u3002
\u6b65\u9aa4\uff1a
- \u5750\u76f4\uff08\u7ad9\u76f4\uff09\uff0c\u653e\u677e\u80a9\u90e8\u3002
- \u5c3d\u53ef\u80fd\u5730\u628a\u5934\u8f6c\u5411\u4e00\u4fa7\uff0c\u5728\u60a8\u611f\u5230\u963b\u788d\u65f6\u505c\u4e0b\u6765\uff0c\u4fdd\u63015\u79d2\u949f\u3002
- \u56de\u5230\u4e2d\u95f4\u4f4d\u7f6e\uff0c\u6362\u8fb9\uff0c\u91cd\u590d\u3002
",
+ "name": "\u8f6c\u5934",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:36.911Z",
+ "language": 24,
+ "uuid": "cef80251-e831-4147-8cae-69d49b5e5da3",
+ "exercise_base": 1007
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1857,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posisi awal:
Duduk atau berdiri dengan punggung lurus.
Langkah:
- Miringkan kepala anda ke samping dan tahan selama 8 detik untuk meregangkan sisi leher Anda.
- Dengan tangan yang lebih dekat di atas kepala Anda, tarik perlahan untuk meregangkan lebih jauh. Tahan selama 8 detik.
- Putar dagu ke bahu. Tahan selama 8 detik.
- Lepaskan dan kembali ke posisi awal.
",
+ "name": "Peregangan leher kiri",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:37.045Z",
+ "language": 23,
+ "uuid": "5d278e18-d9d2-4f02-bb21-dc802ae7cdaf",
+ "exercise_base": 1008
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1858,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Prota\u017een\u00ed lev\u00e9 strany krku",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:37.063Z",
+ "language": 9,
+ "uuid": "df42ab67-5639-4ee9-91bf-0f80ffbc267d",
+ "exercise_base": 1008
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1859,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Sitzen oder stehen Sie mit geradem R\u00fccken.
Schritte:
- Neigen Sie den Kopf zur Seite.
- Nehmen Sie die Hand, die n\u00e4her am Kopf ist, und fassen Sie damit Ihren Kopf von der anderen Seite.
- Dr\u00fccken Sie mit der Hand gegen den Kopf und mit dem Kopf gegen die Hand, damit sich die Kr\u00e4fte ausgleichen und der Kopf ruhig bleibt.
- Halten Sie diese Spannung bis zum Ende der \u00dcbung aufrecht.
",
+ "name": "Linke Nackendehnung",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:36.995Z",
+ "language": 1,
+ "uuid": "b6487400-870c-48b0-82cf-89958bb19142",
+ "exercise_base": 1008
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1860,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
Sit or stand with your back straight.
Steps:
- Tilt your head to the side.
- Take the hand closer to your head and use it to grab your head from the other side.
- Push with your hand against your head and with your head against your hand so that the forces balance out and your head stays still.
- Maintain this tension until the end of the exercise.
",
+ "name": "Left neck stretch",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:36.970Z",
+ "language": 2,
+ "uuid": "d7c0b145-6322-4a7f-b738-a63236911da4",
+ "exercise_base": 1008
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1861,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "\u00c9tirement du cou \u00e0 gauche",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:37.102Z",
+ "language": 12,
+ "uuid": "92d95fe1-87af-45fe-8f99-7df8bd1137f3",
+ "exercise_base": 1008
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1862,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posizione di partenza:
Seduti o in piedi con la schiena dritta.
Passi:
- Inclinare la testa di lato e tenerla per 8 secondi per allungare il lato del collo.
- Con la mano pi\u00f9 vicina sopra la testa, tirare delicatamente per allungare ulteriormente. Tenere per 8 secondi.
- Girare il mento verso la spalla. Tenere per 8 secondi.
- Rilasciare e tornare alla posizione di partenza.
",
+ "name": "Stiramento del collo sinistro",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:37.082Z",
+ "language": 13,
+ "uuid": "419e012d-985f-4000-9e87-e6d0dafaca94",
+ "exercise_base": 1008
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1863,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Beginpositie:
Zit of sta met rechte rug.
Stappen:
- Kantel uw hoofd naar de zijkant en houd 8 seconden vast om de zijkant van uw nek te strekken.
- Trek met de dichtstbijzijnde hand boven op uw hoofd zachtjes om verder te strekken. Houd 8 seconden vast.
- Draai uw kin naar uw schouder. Houd 8 seconden vast.
- Laat los en keer terug naar de beginpositie.
",
+ "name": "Linker nekrekking",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:37.024Z",
+ "language": 6,
+ "uuid": "e928def8-9a4d-4f33-b756-384e61ca4bd4",
+ "exercise_base": 1008
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1864,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posi\u00e7\u00e3o inicial:
Sente-se ou fique em p\u00e9 com as costas retas.
Passos:
- Incline a cabe\u00e7a para o lado e segure por 8 segundos para alongar a lateral do pesco\u00e7o.
- Com a m\u00e3o mais pr\u00f3xima no topo da cabe\u00e7a, puxe suavemente para alongar ainda mais. Segure por 8 segundos.
- Vire o queixo para o ombro. Segure por 8 segundos.
- Solte e retorne \u00e0 posi\u00e7\u00e3o inicial.
",
+ "name": "Alongamento de pesco\u00e7o para esquerda",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:36.947Z",
+ "language": 7,
+ "uuid": "2c26616f-38bb-4cb4-a730-81017c374c50",
+ "exercise_base": 1008
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1865,
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+ "created": "2023-08-06T08:17:17.349Z",
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+ {
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+ "fields": {
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
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+ "description": "Posisi awal:
Duduk atau berdiri dengan punggung lurus.
Langkah:
- Miringkan kepala anda ke samping dan tahan selama 8 detik untuk meregangkan sisi leher Anda.
- Dengan tangan yang lebih dekat di atas kepala Anda, tarik perlahan untuk meregangkan lebih jauh. Tahan selama 8 detik.
- Putar dagu ke bahu. Tahan selama 8 detik.
- Lepaskan dan kembali ke posisi awal.
",
+ "name": "Peregangan leher kanan",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:37.238Z",
+ "language": 23,
+ "uuid": "03176a35-e242-4616-acee-ab3c5ac35b27",
+ "exercise_base": 1009
+ }
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+ "pk": 1870,
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+ "license_object_url": "",
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+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Prota\u017een\u00ed prav\u00e9 strany krku",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:37.258Z",
+ "language": 9,
+ "uuid": "f25d9f2b-2892-45ef-aed4-d22b3be683d0",
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+ }
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+ {
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+ "pk": 1871,
+ "fields": {
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Sitzen oder stehen Sie mit geradem R\u00fccken.
Schritte:
- Neigen Sie den Kopf zur Seite.
- Nehmen Sie die Hand, die n\u00e4her am Kopf ist, und fassen Sie damit Ihren Kopf von der anderen Seite.
- Dr\u00fccken Sie mit der Hand gegen den Kopf und mit dem Kopf gegen die Hand, damit sich die Kr\u00e4fte ausgleichen und der Kopf ruhig bleibt.
- Halten Sie diese Spannung bis zum Ende der \u00dcbung aufrecht.
",
+ "name": "Rechte Nackendehnung",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:37.277Z",
+ "language": 1,
+ "uuid": "696bfad6-cb87-4667-ac80-0b9bbca43fe3",
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+ "license_title": "",
+ "license_object_url": "",
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+ "license_author_url": "",
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+ "description": "Starting position:
Sit or stand with your back straight.
Steps:
- Tilt your head to the side.
- Take the hand closer to your head and use it to grab your head from the other side.
- Push with your hand against your head and with your head against your hand so that the forces balance out and your head stays still.
- Maintain this tension until the end of the exercise.
",
+ "name": "Right neck stretch",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:37.316Z",
+ "language": 2,
+ "uuid": "f0ede89b-440f-464c-bee9-d4ce0ae1b624",
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "\u00c9tirement du cou \u00e0 droite",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:37.355Z",
+ "language": 12,
+ "uuid": "793b381a-025d-48ee-a3e0-289977f1a609",
+ "exercise_base": 1009
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+ "fields": {
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+ "license_title": "",
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+ "license_author": null,
+ "license_author_url": "",
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+ "description": "Posizione di partenza:
Seduti o in piedi con la schiena dritta.
Passi:
- Inclinare la testa di lato e tenerla per 8 secondi per allungare il lato del collo.
- Con la mano pi\u00f9 vicina sopra la testa, tirare delicatamente per allungare ulteriormente. Tenere per 8 secondi.
- Girare il mento verso la spalla. Tenere per 8 secondi.
- Rilasciare e tornare alla posizione di partenza.
",
+ "name": "Stiramento del collo destro",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:37.336Z",
+ "language": 13,
+ "uuid": "3f46ff46-b48c-48d4-9021-a059eb82b235",
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+ "license_author": null,
+ "license_author_url": "",
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+ "description": "Beginpositie:
Zit of sta met rechte rug.
Stappen:
- Kantel uw hoofd naar de zijkant en houd 8 seconden vast om de zijkant van uw nek te strekken.
- Trek met de dichtstbijzijnde hand boven op uw hoofd zachtjes om verder te strekken. Houd 8 seconden vast.
- Draai uw kin naar uw schouder. Houd 8 seconden vast.
- Laat los en keer terug naar de beginpositie.
",
+ "name": "Rechter nekrekking",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:37.296Z",
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+ "uuid": "84ad0df8-787c-4b8e-9d7f-51f02e97d796",
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+ "description": "Posi\u00e7\u00e3o inicial:
Sente-se ou fique em p\u00e9 com as costas retas.
Passos:
- Incline a cabe\u00e7a para o lado e segure por 8 segundos para alongar a lateral do pesco\u00e7o.
- Com a m\u00e3o mais pr\u00f3xima no topo da cabe\u00e7a, puxe suavemente para alongar ainda mais. Segure por 8 segundos.
- Vire o queixo para o ombro. Segure por 8 segundos.
- Solte e retorne \u00e0 posi\u00e7\u00e3o inicial.
",
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+ "created": "2023-08-06T08:17:17.349Z",
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+ {
+ "model": "exercises.translation",
+ "pk": 1881,
+ "fields": {
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posisi awal:
Duduk tegak di kursi atau bantal yang kokoh.
Langkah:
- Tarik napas dan miringkan kepala ke depan, dagu ke dada, letakkan tangan di belakang kepala.
- Gunakan tangan Anda untuk menarik kepala Anda ke bawah dengan sangat ringan. Tahan selama 5 detik.
- Tarik bahu ke belakang dan ke bawah menggunakan otot-otot di punggung Anda. Ini harus meningkatkan peregangan leher. Tahan selama 5 detik.
- Sekarang dengan lembut dorong kepala Anda kembali ke atas, sambil juga menariknya ke bawah dengan tangan Anda. Seimbangkan kedua kekuatan agar kepala Anda tidak bergerak. Tahan setidaknya selama 5 detik.
- Bawa jari-jari Anda ke dahi Anda dan gunakan untuk menggerakkan kepala Anda kembali ke posisi semula dengan lembut.
",
+ "name": "Peregangan leher belakang",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:37.739Z",
+ "language": 23,
+ "uuid": "2612dd7f-8078-4362-88f8-e744374f012f",
+ "exercise_base": 1010
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1882,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Prota\u017een\u00ed zadn\u00ed strany krku",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:37.779Z",
+ "language": 9,
+ "uuid": "cd24dbe4-0d5c-4dcd-8a95-fb5a638e7e2f",
+ "exercise_base": 1010
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1883,
+ "fields": {
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+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
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+ "description": "Ausgangsposition:
Setzen Sie sich aufrecht auf einen Stuhl oder ein festes Kissen.
Schritte:
- Atmen Sie aus und neigen Sie den Kopf nach vorne, das Kinn zur Brust, und legen Sie die H\u00e4nde hinter den Kopf.
- Ziehen Sie den Kopf mit den H\u00e4nden leicht nach unten und dr\u00fccken Sie mit dem Kopf gegen die H\u00e4nde, um die Kraft auszugleichen.
- Halten Sie die Position eine Weile.
- Entspanne deine Arme und deinen Kopf und \u00f6ffne deine Schultern ein wenig.
- Wiederhole dies von Schritt 2 an.
",
+ "name": "Nackendehnung",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:37.693Z",
+ "language": 1,
+ "uuid": "3c709b42-6a60-49e6-8250-008740f1f7bf",
+ "exercise_base": 1010
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1884,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
Sit upright on a chair or a firm pillow.
Steps:
- Breathe out and tilt your head forward, chin to chest, putting hands behind your head.
- Use your hands to pull your head down lightly and press against your hands with your head to balance out the force.
- Hold for a bit.
- Relax your arms and head, opening up a bit with your shoulders.
- Keep repeating this from step 2 onward.
",
+ "name": "Back neck stretch",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:37.555Z",
+ "language": 2,
+ "uuid": "e5a2e93a-e0b1-44e8-965d-c806bc2d2280",
+ "exercise_base": 1010
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1885,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Flexion du cou",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:37.598Z",
+ "language": 12,
+ "uuid": "66161385-21f3-47ec-9e2c-a9f6455688e9",
+ "exercise_base": 1010
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1886,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Istezanje stra\u017enjeg vrata",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:37.641Z",
+ "language": 22,
+ "uuid": "df48435c-4479-485b-abcc-880747b5db31",
+ "exercise_base": 1010
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1887,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posizione di partenza:
Sedersi in posizione eretta su una sedia o un cuscino solido.
Passi:
- Espirare e inclinare la testa in avanti, mento al petto, mettendo le mani dietro la testa.
- Usa le mani per tirare la testa verso il basso molto leggermente. Tenere per 5 secondi.
- Tira le spalle indietro e in basso usando i muscoli della schiena. Questo dovrebbe aumentare l'allungamento del collo. Tenere per 5 secondi.
- Ora spingi delicatamente la testa verso l'alto, mentre la tiri verso il basso con le mani. Bilanciare entrambe le forze in modo che la testa non si muova. Tenere per almeno 5 secondi.
- Porta le dita alla fronte e usale per spostare delicatamente la testa nella posizione originale.
",
+ "name": "Stiramento della nuca",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:37.820Z",
+ "language": 13,
+ "uuid": "9c7d3045-7fe8-4337-96c7-70f6aaa0dbb5",
+ "exercise_base": 1010
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1888,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Beginpositie:
Zit rechtop op een stoel of een stevig kussen.
Stappen:
- Adem uit en kantel uw hoofd naar voren, kin naar de borst, waarbij u de handen achter uw hoofd plaatst.
- Gebruik uw handen om uw hoofd heel licht naar beneden te trekken. Houd 5 seconden vast.
- Trek de schouders naar achteren en naar beneden met behulp van de spieren in uw rug. Dit zou de nek meer moeten strekken. Houd 5 seconden vast.
- Duw nu zachtjes uw hoofd terug omhoog, terwijl u het ook naar beneden trekt met uw handen. Balanceer beide krachten zodat uw hoofd niet beweegt. Houd dit minstens 5 seconden vast.
- Breng uw vingers naar uw voorhoofd en gebruik ze om uw hoofd zachtjes terug in de oorspronkelijke positie te brengen.
",
+ "name": "Achternek rekken",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:37.458Z",
+ "language": 6,
+ "uuid": "6cff873b-59a1-4a1c-a2f6-107e6927f208",
+ "exercise_base": 1010
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1889,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posi\u00e7\u00e3o inicial:
Sente-se ereto em uma cadeira ou em um travesseiro firme.
Passos:
- Expire e incline a cabe\u00e7a para frente, queixo no peito, colocando as m\u00e3os atr\u00e1s da cabe\u00e7a.
- Use as m\u00e3os para puxar a cabe\u00e7a levemente para baixo. Segure por 5 segundos.
- Puxe os ombros para tr\u00e1s e para baixo usando os m\u00fasculos das costas. Isso deve aumentar o alongamento do pesco\u00e7o. Segure por 5 segundos.
- Agora empurre suavemente a cabe\u00e7a para cima, enquanto tamb\u00e9m a puxa para baixo com as m\u00e3os. Equilibre as duas for\u00e7as para que sua cabe\u00e7a n\u00e3o se mova. Segure por pelo menos 5 segundos.
- Leve os dedos \u00e0 testa e use-os para mover suavemente a cabe\u00e7a de volta \u00e0 posi\u00e7\u00e3o original.
",
+ "name": "Alongamento de pesco\u00e7o",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:37.506Z",
+ "language": 7,
+ "uuid": "4246b09d-8b5e-411f-a152-5a4345a450fe",
+ "exercise_base": 1010
+ }
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- \u03a7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03c1\u03b1\u03b2\u03ae\u03be\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03c0\u03bf\u03bb\u03cd \u03b5\u03bb\u03b1\u03c6\u03c1\u03ac. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b3\u03b9\u03b1 5 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1.
- \u03a4\u03c1\u03b1\u03b2\u03ae\u03be\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c0\u03af\u03c3\u03c9 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03c4\u03c9 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2. \u0391\u03c5\u03c4\u03cc \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03b9 \u03c4\u03bf \u03c4\u03ad\u03bd\u03c4\u03c9\u03bc\u03b1 \u03c4\u03bf\u03c5 \u03bb\u03b1\u03b9\u03bc\u03bf\u03cd. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b3\u03b9\u03b1 5 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1.
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",
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\u0627\u062c\u0644\u0633 \u0645\u0646\u062a\u0635\u0628\u064b\u0627 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a \u0623\u0648 \u0648\u0633\u0627\u062f\u0629 \u062b\u0627\u0628\u062a\u0629.
\u062e\u0637\u0648\u0627\u062a:
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+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:37.942Z",
+ "language": 17,
+ "uuid": "2780a6aa-6a27-4b2b-86a4-58b11986ada1",
+ "exercise_base": 1010
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1892,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u5750\u5728\u6905\u5b50\u6216\u575a\u56fa\u7684\u6795\u5934\u4e0a\u3002
\u6b65\u9aa4\uff1a
- \u547c\u6c14\uff0c\u5934\u5411\u524d\u503e\u659c\uff0c\u4e0b\u5df4\u9760\u80f8\uff0c\u53cc\u624b\u653e\u5728\u8111\u540e\u3002
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",
+ "name": "\u540e\u9888\u90e8\u62c9\u4f38",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:37.985Z",
+ "language": 24,
+ "uuid": "ec35b565-904a-4f12-be3c-e0df77c82eb7",
+ "exercise_base": 1010
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1893,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posisi awal:
Duduk atau berdiri dengan punggung lurus.
Langkah:
- Buka mulut lebar-lebar.
- Perlahan miringkan kepala ke belakang dengan mulut terbuka. Jika Anda merasa perlu untuk dukungan, bertepuk tangan di belakang kepala.
- Sangat perlahan tutup dan Buka mulut Anda.
- Pada akhirnya, perlahan kembali ke posisi awal dan tutup mulut.
",
+ "name": "Peregangan leher depan",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:38.842Z",
+ "language": 23,
+ "uuid": "d690af39-cf3f-4947-896a-6646297b6992",
+ "exercise_base": 1011
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1894,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "V\u00fdchoz\u00ed poloha:
Postavte se nebo si sedn\u011bte s narovnan\u00fdmi z\u00e1dy.
Kroky:
- Otev\u0159ete \u00fasta do O.
- Pomalu zaklo\u0148te hlavu s \u00fasty otev\u0159en\u00fdmi. Pokud pot\u0159ebujete hlavu podpo\u0159it, sepn\u011bte za n\u00ed ruce.
- Velmi pomalu zav\u00edrejte a otev\u00edrejte \u00fasta.
- Nakonec se vra\u0165te do v\u00fdchoz\u00ed polohy a \u00fasta zav\u0159ete.
",
+ "name": "Prota\u017een\u00ed p\u0159edn\u00ed strany krku",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:38.868Z",
+ "language": 9,
+ "uuid": "f5f1b971-b445-48f6-a0d5-db6ccd413c84",
+ "exercise_base": 1011
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1895,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Sitzen oder stehen Sie mit geradem R\u00fccken.
Schritte:
- \u00d6ffnen Sie den Mund weit.
- Neigen Sie den Kopf bei ge\u00f6ffnetem Mund langsam nach hinten. Wenn Sie das Gef\u00fchl haben, dass Sie Unterst\u00fctzung brauchen, verschr\u00e4nken Sie Ihre H\u00e4nde hinter dem Kopf.
- Schlie\u00dfen und \u00f6ffnen Sie den Mund ganz langsam.
- Am Ende kehren Sie langsam in die Ausgangsposition zur\u00fcck und schlie\u00dfen den Mund.
",
+ "name": "Nackenst\u00fctze vorne",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:38.815Z",
+ "language": 1,
+ "uuid": "e4b24c40-e335-4cb2-9bb0-521df4d41cf1",
+ "exercise_base": 1011
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1896,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
Sit or stand with your back straight.
Steps:
- Open mouth wide.
- Slowly tilt head back with mouth opened. If you feel the need for support, clasp your hands behind your head.
- Very slowly close and open your mouth.
- At the end, slowly return to starting position and close mouth.
",
+ "name": "Front neck stretch",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:38.755Z",
+ "language": 2,
+ "uuid": "ba18aec7-8e0b-44f7-b086-93f97845d168",
+ "exercise_base": 1011
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1897,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "\u00c9tirement du cou en avant",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:38.921Z",
+ "language": 12,
+ "uuid": "89d0838b-768f-40d0-867e-c8da45d77666",
+ "exercise_base": 1011
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1898,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Istezanje vrata prema naprijed",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:38.788Z",
+ "language": 22,
+ "uuid": "79946007-c0c3-4f30-baf2-c5dd060b8932",
+ "exercise_base": 1011
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1899,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posizione di partenza:
Seduti o in piedi con la schiena dritta.
Passi:
- Aprire bene la bocca.
- Inclinare lentamente la testa all'indietro con la bocca aperta. Se senti il bisogno di un sostegno, stringi le mani dietro la testa.
- Chiudere e aprire molto lentamente la bocca.
- Alla fine, torna lentamente alla posizione di partenza e chiudi la bocca.
",
+ "name": "Collo anteriore allungato",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:38.730Z",
+ "language": 13,
+ "uuid": "a5ad438c-0501-4f4b-b520-61fc64961407",
+ "exercise_base": 1011
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1900,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Beginpositie:
Zit of sta met rechte rug.
Stappen:
- Mond wijd open.
- Kantel het hoofd langzaam naar achteren met de mond open. Als u behoefte heeft aan steun, klem dan uw handen achter uw hoofd.
- Sluit en open heel langzaam uw mond.
- Aan het einde keert u langzaam terug naar de beginpositie en sluit u de mond.
",
+ "name": "Voor nekrekking",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:38.897Z",
+ "language": 6,
+ "uuid": "ff13b53e-e0c7-49c5-824a-2beecf4837e1",
+ "exercise_base": 1011
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1901,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posi\u00e7\u00e3o inicial:
Sente-se ou fique em p\u00e9 com as costas retas.
Passos:
- Abra bem a boca.
- Incline lentamente a cabe\u00e7a para tr\u00e1s com a boca aberta. Se sentir necessidade de apoio, junte as m\u00e3os atr\u00e1s da cabe\u00e7a.
- Feche e abra a boca muito lentamente.
- Ao final, retorne lentamente \u00e0 posi\u00e7\u00e3o inicial e feche a boca.
",
+ "name": "Alongamento frontal do pesco\u00e7o",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:38.702Z",
+ "language": 7,
+ "uuid": "5c12b80b-ecdb-4170-ab59-22151346af83",
+ "exercise_base": 1011
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1902,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:
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\u0392\u03ae\u03bc\u03b1\u03c4\u03b1:
- \u0391\u03bd\u03bf\u03af\u03be\u03c4\u03b5 \u03b4\u03b9\u03ac\u03c0\u03bb\u03b1\u03c4\u03b1 \u03c4\u03bf \u03c3\u03c4\u03cc\u03bc\u03b1.
- \u0393\u03b5\u03af\u03c1\u03b5\u03c4\u03b5 \u03b1\u03c1\u03b3\u03ac \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03bc\u03b5 \u03c4\u03bf \u03c3\u03c4\u03cc\u03bc\u03b1 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03cc. \u0391\u03bd \u03bd\u03b9\u03ce\u03b8\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03b3\u03ba\u03b7 \u03b3\u03b9\u03b1 \u03c3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7, \u03c3\u03c6\u03af\u03be\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03af\u03c3\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b1\u03c2.
- \u03a0\u03bf\u03bb\u03cd \u03b1\u03c1\u03b3\u03ac \u03ba\u03bb\u03b5\u03af\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b1\u03bd\u03bf\u03af\u03be\u03c4\u03b5 \u03c4\u03bf \u03c3\u03c4\u03cc\u03bc\u03b1 \u03c3\u03b1\u03c2.
- \u03a3\u03c4\u03bf \u03c4\u03ad\u03bb\u03bf\u03c2, \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03b1\u03c1\u03b3\u03ac \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03ba\u03bb\u03b5\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c3\u03c4\u03cc\u03bc\u03b1.
",
+ "name": "\u0394\u03b9\u03ac\u03c4\u03b1\u03c3\u03b7 \u03bb\u03b1\u03b9\u03bc\u03bf\u03cd \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:38.947Z",
+ "language": 8,
+ "uuid": "c476b0cc-898e-494e-ba74-6c2c07f06b89",
+ "exercise_base": 1011
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1903,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "\u05de\u05ea\u05d9\u05d7\u05ea \u05d4\u05e6\u05d5\u05d5\u05d0\u05e8 \u05de\u05dc\u05e4\u05e0\u05d9\u05dd",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:38.975Z",
+ "language": 21,
+ "uuid": "287e2403-82e4-4422-b83c-7d91301fcdf5",
+ "exercise_base": 1011
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1904,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:
\u0627\u062c\u0644\u0633 \u0623\u0648 \u0642\u0641 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627.
\u0627\u0644\u062e\u0637\u0648\u0627\u062a:
- \u0641\u062a\u062d \u0627\u0644\u0641\u0645 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0648\u0627\u0633\u0639.
- \u0625\u0645\u0627\u0644\u0629 \u0627\u0644\u0631\u0623\u0633 \u0628\u0628\u0637\u0621 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0645\u0639 \u0641\u062a\u062d \u0627\u0644\u0641\u0645. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u062f\u0639\u0645\u060c \u0634\u0628\u0643 \u064a\u062f\u064a\u0643 \u0648\u0631\u0627\u0621 \u0631\u0623\u0633\u0643.
- \u0625\u063a\u0644\u0627\u0642 \u0628\u0628\u0637\u0621 \u0634\u062f\u064a\u062f \u0648\u0641\u062a\u062d \u0641\u0645\u0643.
- \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629\u060c \u0648\u0627\u0644\u0639\u0648\u062f\u0629 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0645\u0648\u0642\u0641 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0625\u063a\u0644\u0627\u0642 \u0627\u0644\u0641\u0645.
",
+ "name": "\u062a\u0645\u062a\u062f \u0627\u0644\u0631\u0642\u0628\u0629 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:39.008Z",
+ "language": 17,
+ "uuid": "16d4b862-9866-4727-96cb-b7eebedb923a",
+ "exercise_base": 1011
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1905,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u4f4d\u7f6e\uff1a\u5750\u4f4d\u6216\u7ad9\u4f4d\uff0c\u80cc\u90e8\u633a\u76f4\u3002
\u6b65\u9aa4\uff1a
- \u5f20\u5927\u5634\u5df4\u3002
- \u4fdd\u6301\u5634\u5f20\u5f00\uff0c\u6162\u6162\u4ef0\u5934\u3002\u53ef\u4ee5\u5c06\u53cc\u624b\u653e\u5728\u8111\u540e\u652f\u6491\u5934\u90e8\u3002
- \u6162\u6162\u5730\u5408\u4e0a\u5634\u518d\u5f20\u5f00\u3002
- \u6700\u540e\uff0c\u6162\u6162\u56de\u5230\u8d77\u59cb\u4f4d\u7f6e\uff0c\u5408\u4e0a\u5634\u90e8\u3002
",
+ "name": "\u524d\u9888\u90e8\u62c9\u4f38",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:39.037Z",
+ "language": 24,
+ "uuid": "dcc1b122-cb3e-4f9c-a51f-9a4f9c242c95",
+ "exercise_base": 1011
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1906,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Beginnen Sie im Stehen mit Kurzhanteln in jeder Hand, mit geradem R\u00fccken und h\u00fcftbreit auseinander stehenden F\u00fc\u00dfen. Die Arme sind entspannt und zeigen nach unten. Die Knie sollten leicht gebeugt, die Bauchmuskeln angespannt und die Schultern nach unten gerichtet sein.
Die Schritte:
- Beugen Sie einen Arm am Ellenbogen und f\u00fchren Sie die Hantel bis zur Schulter. Ihr Oberarm sollte w\u00e4hrend dieser Bewegung unbeweglich bleiben.
- Bringen Sie die Hantel wieder nach unten, bis sich Ihr Arm in seiner urspr\u00fcnglichen, entspannten Position befindet.
- Wiederholen Sie die \u00dcbung mit dem anderen Arm.
",
+ "name": "Abwechselnde Bizepscurls",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:38.041Z",
+ "language": 1,
+ "uuid": "afd72ed7-5ca8-47a8-ae8f-5f24679b995c",
+ "exercise_base": 1012
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1907,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
Start standing up with dumbbells in each hand, your back straight and feet hip-width apart. Your arms should be relaxed, pointing down. Your knees should be slightly bent, your abs contracted, and your shoulders down.
Steps:
- Bend one arm at the elbow, bringing the dumbbell up to your shoulder. Your upper arm should remain motionless during this movement.
- Bring the dumbbell back down until your arm is in its original relaxed position.
- Repeat, switching arms.
",
+ "name": "Alternating bicep curls",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:38.476Z",
+ "language": 2,
+ "uuid": "ad8b39c2-fcf1-47fd-b096-e40defd13f3a",
+ "exercise_base": 1012
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1908,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Beginnen Sie im Stehen oder Sitzen. Drehen Sie Ihren Kopf in eine Richtung, etwa um 45 Grad oder direkt \u00fcber Ihre Brustwarze. Legen Sie die andere Hand hinter den R\u00fccken oder setzen Sie sich auf sie. Nehmen Sie Ihre n\u00e4here Hand und halten Sie damit Ihren Hinterkopf. F\u00fchren Sie Ihren Kopf leicht nach unten.
Die Schritte:
- Nachdem Sie die Ausgangsposition eingenommen haben, dr\u00fccken Sie Ihren Kopf mit leichter Kraft gegen Ihre Hand. Ihre Hand sollte mit gleicher Kraft zur\u00fcckdr\u00fccken, so dass sich Ihr Kopf nicht bewegt. Halten Sie diese Position.
",
+ "name": "Dehnung des linken Schulterblattes",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:39.364Z",
+ "language": 1,
+ "uuid": "97c807f8-e270-4c78-beb8-06f95bd57d08",
+ "exercise_base": 1013
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1909,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
Start standing up or sitting down. Turn your head to the left, around 45 degrees or just above your nipple. Place your right hand behind your back or sit on it. Take your left hand and use it to hold the back of your head. Lean your head down slightly.
Steps:
- After assuming the starting position, press your head against your left hand with slight force. Your hand should press back with equal force, so that your head doesn't move. Hold this position.
",
+ "name": "Left levator scapulae stretch",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:39.382Z",
+ "language": 2,
+ "uuid": "0b7bca06-866d-4aab-ac36-cab6c18ba6d2",
+ "exercise_base": 1013
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1910,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Beginnen Sie im Stehen oder Sitzen. Drehen Sie Ihren Kopf in eine Richtung, etwa um 45 Grad oder direkt \u00fcber Ihre Brustwarze. Legen Sie die andere Hand hinter den R\u00fccken oder setzen Sie sich auf sie. Nehmen Sie Ihre n\u00e4here Hand und halten Sie damit Ihren Hinterkopf. F\u00fchren Sie Ihren Kopf leicht nach unten.
Die Schritte:
- Nachdem Sie die Ausgangsposition eingenommen haben, dr\u00fccken Sie Ihren Kopf mit leichter Kraft gegen Ihre Hand. Ihre Hand sollte mit gleicher Kraft zur\u00fcckdr\u00fccken, so dass sich Ihr Kopf nicht bewegt. Halten Sie diese Position.
",
+ "name": "Dehnung des rechten Schulterblattes",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:39.419Z",
+ "language": 1,
+ "uuid": "bedc9911-c4e2-4afd-bccc-53dab578157a",
+ "exercise_base": 1014
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1911,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
Start standing up or sitting down. Turn your head to the right, around 45 degrees or just above your nipple. Place your left hand behind your back or sit on it. Take your right hand and use it to hold the back of your head. Lean your head down slightly.
Steps:
- After assuming the starting position, press your head against your right hand with slight force. Your hand should press back with equal force, so that your head doesn't move. Hold this position.
",
+ "name": "Right levator scapulae stretch",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:39.440Z",
+ "language": 2,
+ "uuid": "7657dfb4-ce78-468a-94a8-3c6816693a39",
+ "exercise_base": 1014
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1912,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Beginnen Sie im Sitzen oder Stehen. Senken Sie den Kopf nach unten und bringen Sie das Kinn zur Brust, aber dr\u00fccken Sie nicht.
Schritte:
F\u00fchren Sie die \u00dcbung in einer langsamen, flie\u00dfenden Bewegung aus, wobei Ihr Kopf entspannt ist und in keine Richtung dr\u00fcckt:
- Lehnen Sie sich zu Ihrer rechten Schulter.
- Legen Sie dann den Kopf zur\u00fcck und schauen Sie nach oben.
- dann lehnen Sie sich zur linken Schulter
- und zur\u00fcck in die Ausgangsposition.
Wiederholen Sie dies als Teil einer langsamen, flie\u00dfenden Bewegung.
",
+ "name": "Halskreise im Uhrzeigersinn",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:39.509Z",
+ "language": 1,
+ "uuid": "c21271d6-c09c-481d-ad11-c16d41dc5383",
+ "exercise_base": 1015
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1913,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
Start sitting or standing. Drop your head down, bringing your chin toward your chest, but not pushing.
Steps:
In a slower fluid motion and with your head relaxed and not pushing in any direction:
- lean toward your right shoulder.
- then bring your head back, facing up.
- then lean toward your left shoulder.4.and back toward the starting position.
Keep repeating this as part of one slower fluid motion.
",
+ "name": "Clockwise neck circles",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:39.479Z",
+ "language": 2,
+ "uuid": "c7f01288-e2a6-4bb3-a828-d99ceac3a1d0",
+ "exercise_base": 1015
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1914,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Beginnen Sie im Sitzen oder Stehen. Senken Sie den Kopf nach unten und bringen Sie das Kinn zur Brust, aber dr\u00fccken Sie nicht.
Schritte:
F\u00fchren Sie die \u00dcbung in einer langsamen, flie\u00dfenden Bewegung aus, wobei Ihr Kopf entspannt ist und in keine Richtung dr\u00fcckt:
- Lehnen Sie sich zu Ihrer linken Schulter.
- Legen Sie dann den Kopf zur\u00fcck und schauen Sie nach oben.
- dann lehnen Sie sich zur rechten Schulter
- und zur\u00fcck in die Ausgangsposition.
Wiederholen Sie dies als Teil einer langsamen, flie\u00dfenden Bewegung.
",
+ "name": "Nackenkreise gegen den Uhrzeigersinn",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:39.574Z",
+ "language": 1,
+ "uuid": "612f5227-b372-4ac9-94eb-78918651db62",
+ "exercise_base": 1016
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1915,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
Start sitting or standing. Drop your head down, bringing your chin toward your chest, but not pushing.
Steps:
In a slower fluid motion and with your head relaxed and not pushing in any direction:
- lean toward your left shoulder.
- then bring your head back, facing up.
- then lean toward your right shoulder.4.and back toward the starting position.
Keep repeating this as part of one slower fluid motion.
",
+ "name": "Counterclockwise neck circles",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:39.554Z",
+ "language": 2,
+ "uuid": "942230b0-9f0e-430b-888d-63e407ee0986",
+ "exercise_base": 1016
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1916,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Beginnen Sie im Sitzen oder Stehen. Lehnen Sie Ihren Kopf gegen eine Ihrer Schultern, aber dr\u00fccken Sie nicht.
Schritte:
F\u00fchren Sie eine langsame, flie\u00dfende Bewegung aus, wobei Ihr Kopf entspannt ist und in keine Richtung dr\u00fcckt:
- Bringen Sie den Kopf nach unten zur Brust.
- lehnen Sie sich dann gegen die andere Schulter zur\u00fcck
- dann wieder zur\u00fcck zur Brust
- und schlie\u00dflich zur\u00fcck in die Ausgangsposition.
Wiederholen Sie dies immer wieder.
",
+ "name": "Nacken-Halbkreise",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:39.610Z",
+ "language": 1,
+ "uuid": "25a22b84-7017-4721-9102-c66c8321cd15",
+ "exercise_base": 1017
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1917,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
Start sitting or standing. Lean your head against one of your shoulders, but don't push.
Steps:
In one slower fluid motion and with your head relaxed and not pushing in any direction:
- bring your head down toward your chest.
- then lean back aganst your other shoulder.
- then back toward the chest again.4.and finally toward the starting position.
Keep repeating this.
",
+ "name": "Neck half circles",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:39.634Z",
+ "language": 2,
+ "uuid": "c4274eb8-d169-4834-98ff-435e1add1548",
+ "exercise_base": 1017
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1918,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Sitzen oder stehen Sie mit geradem R\u00fccken.
Schritte:
- Neigen Sie den Kopf zu einer Seite und halten Sie ihn ein wenig.
- Bringen Sie den Kopf in die neutrale Position zur\u00fcck und halten Sie ihn kurz.
- Neigen Sie den Kopf auf die andere Seite und halten Sie ihn kurz.
- Bringen Sie den Kopf wieder in die neutrale Position und halten Sie ihn ein wenig.
- Wiederholen Sie die \u00dcbung.
",
+ "name": "Kopf neigen",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:39.687Z",
+ "language": 1,
+ "uuid": "7225f3eb-40a5-49bd-9299-476b98d7263a",
+ "exercise_base": 1018
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1919,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
Sit or stand with your back straight.
Steps:
- Tilt your head to one side and hold for a bit.2.Return your head to neutral position and hold for a bit.
- Tilt your head to the other side and hold for a bit.
- Return your head to neutral position yet again and hold for a bit.
- Repeat.
",
+ "name": "Head tilts",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:39.668Z",
+ "language": 2,
+ "uuid": "65b8dacf-8718-49ce-a7a3-da525ecbb82b",
+ "exercise_base": 1018
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1920,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Berbaringlah, dengan siku bawah Anda di sudut kanan, lengan mencuat
- Angkat panggul Anda dari lantai dengan mengangkat bahu bawah Anda ke atas, menjaga lengan bawah di lantai; kepala, panggul, dan kaki Anda harus berada dalam garis lurus
- Tahan posisi
",
+ "name": "Plank samping kanan",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:39.797Z",
+ "language": 23,
+ "uuid": "c49f9950-9985-4934-92ca-f9439baafb03",
+ "exercise_base": 1019
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1921,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Lehn\u011bte si na bok, se spodn\u00edm loktem v prav\u00e9m \u00fahlu, pa\u017ee vy\u010dn\u00edvaj\u00edc\u00ed
- Zvedn\u011bte p\u00e1nev z podlahy zved\u00e1n\u00ed spodn\u00ed rameno, dr\u017e\u00ed p\u0159edlokt\u00ed na podlaze, hlavu, p\u00e1nev a nohy by m\u011bly b\u00fdt v jedn\u00e9 p\u0159\u00edmce
- Dr\u017ete tuto pozici
",
+ "name": "Prkno na prav\u00e9m boku",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:39.875Z",
+ "language": 9,
+ "uuid": "7dc28108-d21c-4168-8c3e-e385ada1d9c5",
+ "exercise_base": 1019
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1922,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ausgangsposition:
Legen Sie sich auf die Seite, wobei der untere Ellbogen einen rechten Winkel bildet und der Arm ausgestreckt ist. Heben Sie Ihr Becken vom Boden ab, indem Sie die untere Schulter anheben und den Unterarm auf dem Boden lassen; Ihr Kopf, Ihr Becken und Ihre F\u00fc\u00dfe sollten eine gerade Linie bilden.
Die Schritte:
- Halten Sie diese Position.
",
+ "name": "Seitenplanke rechts",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:39.916Z",
+ "language": 1,
+ "uuid": "089c00ef-8804-4583-9945-d01dafda3cb7",
+ "exercise_base": 1019
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1923,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
Lie down on your side, with your bottom elbow at a right angle, arm sticking out. Lift your pelvis off the floor by lifting your bottom shoulder up, keeping the forearm on the floor; your head, pelvis, and feet should be in a straight line.
Steps:
- Hold this position.
",
+ "name": "Side plank right",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:39.936Z",
+ "language": 2,
+ "uuid": "16414794-7fe4-4c0c-a2f8-05531b348f9d",
+ "exercise_base": 1019
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1924,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Acu\u00e9stese sobre su lado correspondiente, con el codo en \u00e1ngulo recto y el brazo hacia afuera
- Levante la pelvis del suelo levantando el hombro hacia arriba, manteniendo el antebrazo en el suelo; la cabeza, la pelvis y los pies deben estar en l\u00ednea recta
- Mantenga esta posici\u00f3n
",
+ "name": "Plancha de lado derecho",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:39.750Z",
+ "language": 4,
+ "uuid": "bce6782a-8876-4646-8a94-b28f93302aee",
+ "exercise_base": 1019
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1925,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Allongez-vous sur le c\u00f4t\u00e9, le coude inf\u00e9rieur \u00e0 angle droit, le bras d\u00e9passant
- Soulevez votre bassin du sol en soulevant votre \u00e9paule inf\u00e9rieure, en gardant l'avant-bras sur le sol\u00a0; votre t\u00eate, votre bassin et vos pieds doivent \u00eatre en ligne droite
- Maintenez cette position
",
+ "name": "Planche lat\u00e9rale droite",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:39.772Z",
+ "language": 12,
+ "uuid": "883c9a50-b11a-4cff-a532-aa3e06b029ed",
+ "exercise_base": 1019
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1926,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Bo\u010dni izdr\u017eaj desno",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:39.727Z",
+ "language": 22,
+ "uuid": "60ca7a54-9a07-4e15-a819-2d4317009791",
+ "exercise_base": 1019
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1927,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Sdraiati su un fianco, con il gomito inferiore ad angolo retto, con il braccio sporgente
- Solleva il bacino dal pavimento sollevando la parte inferiore della spalla verso l'alto, mantenendo l'avambraccio sul pavimento; la testa, il bacino e i piedi dovrebbero essere in linea retta
- Mantieni questa posizione
",
+ "name": "Plank sul lato destro",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:39.825Z",
+ "language": 13,
+ "uuid": "23666176-fd55-4945-ac42-52adc4532de4",
+ "exercise_base": 1019
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1928,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Ga op je linkerzij liggen, houd je rechterelleboog recht en steek je arm uit.
- Duw je bekken omhoog door je rechterschouder op te tillen, maar houd je bovenarm op de grond - je hoofd, bekken en voeten moeten in een rechte lijn liggen.
- Houd deze positie vas
",
+ "name": "Rechts planken",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:39.895Z",
+ "language": 6,
+ "uuid": "7bf7a013-a851-4103-8e0a-909d4a81a4a2",
+ "exercise_base": 1019
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1929,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Deite-se de lado, com o cotovelo inferior em \u00e2ngulo reto, com o bra\u00e7o para fora
- Levante sua p\u00e9lvis do ch\u00e3o levantando o ombro inferior para cima, mantendo o antebra\u00e7o no ch\u00e3o; sua cabe\u00e7a, p\u00e9lvis e p\u00e9s devem estar em linha reta
- Mantenha esta posi\u00e7\u00e3o
",
+ "name": "Prancha lateral direita",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:39.849Z",
+ "language": 7,
+ "uuid": "a62ff07d-722f-495b-b8c2-d76ded1fb4b1",
+ "exercise_base": 1019
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1930,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Alt dirse\u011finiz dik a\u00e7\u0131yla, kolunuz d\u0131\u015far\u0131 \u00e7\u0131kacak \u015fekilde yan taraf\u0131n\u0131za uzan\u0131n
- \u00d6n kolunuzu yerde tutup alt omzunuzu yukar\u0131 kald\u0131rarak le\u011fen kemi\u011finizi yerden kald\u0131r\u0131n; ba\u015f\u0131n\u0131z, le\u011fen kemi\u011finiz ve ayaklar\u0131n\u0131z d\u00fcz bir \u00e7izgide olmal\u0131d\u0131r
- Bu durumda kal\u0131n
",
+ "name": "Yan plank hareketi (sa\u011f)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:39.961Z",
+ "language": 16,
+ "uuid": "7e767648-2e01-4b9a-9593-dd046d9d1989",
+ "exercise_base": 1019
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1931,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u039e\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9, \u03bc\u03b5 \u03c4\u03bf\u03bd \u03ba\u03ac\u03c4\u03c9 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03bf\u03c1\u03b8\u03ae \u03b3\u03c9\u03bd\u03af\u03b1, \u03bc\u03b5 \u03c4\u03bf \u03c7\u03ad\u03c1\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03b5\u03be\u03ad\u03c7\u03b5\u03b9
- \u03a3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c3\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u03c3\u03b7\u03ba\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd \u03ba\u03ac\u03c4\u03c9 \u03ce\u03bc\u03bf \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9, \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03b1\u03bd\u03c4\u03b9\u03b2\u03c1\u03ac\u03c7\u03b9\u03bf \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1. \u03a4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9, \u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b2\u03c1\u03af\u03c3\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ae
- \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7
",
+ "name": "\u03a0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03b4\u03b5\u03be\u03b9\u03ac",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:39.986Z",
+ "language": 8,
+ "uuid": "8e7b041a-4b90-4f7e-8d57-fbf62b402ba5",
+ "exercise_base": 1019
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1932,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "\u05e4\u05dc\u05d0\u05e0\u05e7 \u05e2\u05dc \u05e6\u05d3 \u05d9\u05de\u05d9\u05df",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:40.010Z",
+ "language": 21,
+ "uuid": "2b96eb7f-c4a6-4f6a-8c0f-152732c36762",
+ "exercise_base": 1019
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1933,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0645\u0639 \u0627\u0644\u0643\u0648\u0639 \u0627\u0644\u0633\u0641\u0644\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0641\u064a \u0627\u0644\u0632\u0627\u0648\u064a\u0629 \u0627\u0644\u064a\u0645\u0646\u0649\u060c \u0627\u0644\u0630\u0631\u0627\u0639 \u0645\u0645\u062f\u0648\u062f\u0629
- \u0631\u0641\u0639 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0631\u0641\u0639 \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u0633\u0641\u0644\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u062d\u062a\u0649\u060c \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0631\u0623\u0633\u0643 \u0648\u062d\u0648\u0636\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645
- \u0627\u0644\u062b\u0628\u0627\u062a \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629
",
+ "name": "\u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0627\u0644\u0623\u064a\u0645\u0646",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:40.033Z",
+ "language": 17,
+ "uuid": "2ef777b9-a2ee-4d3d-a2fd-c8fd32d7a55d",
+ "exercise_base": 1019
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1934,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\u8d77\u59cb\u59ff\u52bf\uff1a\u4fa7\u8eba\uff0c\u4e0b\u8098\u6210\u76f4\u89d2\uff0c\u624b\u81c2\u4f38\u51fa\u3002 \u62ac\u8d77\u4e0b\u80a9\uff0c\u5c06\u9aa8\u76c6\u62ac\u79bb\u5730\u9762\uff0c\u524d\u81c2\u505c\u7559\u5728\u5730\u9762\uff1b \u4f60\u7684\u5934\u3001\u9aa8\u76c6\u548c\u811a\u5e94\u8be5\u5728\u4e00\u6761\u76f4\u7ebf\u4e0a\u3002
\u6b65\u9aa4\uff1a
- \u4fdd\u6301\u8fd9\u4e2a\u59ff\u52bf\u3002
",
+ "name": "\u53f3\u524d\u81c2\u5e73\u677f\u652f\u6491",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:40.055Z",
+ "language": 24,
+ "uuid": "5d463c41-4633-4d9e-be9c-b19cc50c4440",
+ "exercise_base": 1019
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1935,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Berdiri pada satu kaki, dengan kaki yang lain lurus dan sedikit ke depan.
- Bend satu lutut perlahan-lahan, turun ke dalam jongkok dan menjaga punggung dan kaki Anda yang lain lurus.
- Perlahan-lahan angkat dirimu dari jongkok, meluruskan lutut yang bengkok dan menjaga kaki yang lain lurus.
- Ulangi
",
+ "name": "Pistol squats kanan",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:40.244Z",
+ "language": 23,
+ "uuid": "d43ad59d-7e4d-4d22-9b8d-f1968646b666",
+ "exercise_base": 1020
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1936,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Postavte se na jednu nohu, druhou nohu rovn\u011b a m\u00edrn\u011b dop\u0159edu.
- Pomalu ohn\u011bte jedno koleno, sestupujte do d\u0159epu a udr\u017eujte z\u00e1da a druhou nohu rovn\u011b.
- Pomalu se zvedn\u011bte z d\u0159epu, narovnejte ohnut\u00e9 koleno a udr\u017eujte druhou nohu rovnou.
- Opakovat
",
+ "name": "D\u0159ep na prav\u00e9 noze",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:40.096Z",
+ "language": 9,
+ "uuid": "b9816b7d-835d-4a35-b9d1-cd7c48e0f413",
+ "exercise_base": 1020
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1937,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Stelle Dich auf ein Bein, wobei das andere Bein gerade und leicht nach vorne zeigt.
- Beuge langsam ein Knie, gehen in die Hocke und halte den R\u00fccken und das andere Bein gerade.
- Gehe langsam aus der Hocke, strecke das gebeugte Knie und halte das andere Bein gerade.
- Wiederhole
",
+ "name": "Einbeinige Kniebeugen rechts",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:40.136Z",
+ "language": 1,
+ "uuid": "ae3c8ab8-0307-4d1d-bdc7-43fbf2065c11",
+ "exercise_base": 1020
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1938,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Stand on one leg, with your other leg straight and slightly forward.
- Bend one knee slowly, descending into a squat and keeping your back and your other leg straight.
- Slowly raise yourself from the squat, straightening the bent knee and keeping the other leg straight.
- Repeat.
",
+ "name": "Pistol squats right",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:40.278Z",
+ "language": 2,
+ "uuid": "55997192-8d5c-40a0-b73e-579b5544725c",
+ "exercise_base": 1020
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1939,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- P\u00e1rese en una pierna, con la otra pierna estirada y ligeramente hacia adelante.
- Doble una rodilla lentamente, bajando en sentadilla y manteniendo la espalda y la otra pierna estirada.
- Lev\u00e1ntese lentamente de la sentadilla, enderezando la rodilla doblada y manteniendo la otra pierna recta.
- Repita
",
+ "name": "Sentadillas en pistol derecha",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:40.427Z",
+ "language": 4,
+ "uuid": "4f1316ff-dc1c-439c-ae9a-5426a5f5e39b",
+ "exercise_base": 1020
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1940,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Tenez-vous debout sur une jambe, l'autre jambe droite et l\u00e9g\u00e8rement en avant
- Pliez lentement un genou, descendez en position accroupie et gardez votre dos et votre autre jambe droits
- Soulevez-vous lentement du squat, en redressant le genou pli\u00e9 et en gardant l'autre jambe droite
- R\u00e9p\u00e9ter
",
+ "name": "Pistol squats droites",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:40.207Z",
+ "language": 12,
+ "uuid": "65d632de-c62a-41f7-ac46-9270a5529d34",
+ "exercise_base": 1020
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1941,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Pi\u0161toljski \u010du\u010dnjevi desno",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:40.390Z",
+ "language": 22,
+ "uuid": "ce8adee4-55f7-496e-b81d-ed1ebea223cb",
+ "exercise_base": 1020
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1942,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Stai in piedi su una gamba, con l'altra gamba dritta e leggermente in avanti.
- Piegare un ginocchio lentamente, scendendo in uno squat e mantenendo la schiena e l'altra gamba dritta.
- Alzati lentamente dallo squat, raddrizzando il ginocchio piegato e mantenendo l'altra gamba dritta.
- Ripeti
",
+ "name": "Squat a pistola a destra",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:40.461Z",
+ "language": 13,
+ "uuid": "37d72e37-af37-4876-82a4-ab2eb1c50c67",
+ "exercise_base": 1020
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1943,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Zet \u00e9\u00e9n been voor je.
- Buig je knie totdat je hurkt - houd je rug en andere been recht.
- Buig je knie terug en maak hem weer recht.
- Herhaal
",
+ "name": "Pistoolzit (rechts)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:40.352Z",
+ "language": 6,
+ "uuid": "ebeddaf8-789d-4bad-b112-3aae42af6c4e",
+ "exercise_base": 1020
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1944,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Fique de p\u00e9 em uma perna, com a outra perna reta e ligeiramente para frente.
- Dobre um joelho lentamente, descendo para um agachamento e mantendo as costas e a outra perna reta.
- Levante-se lentamente do agachamento, endireitando o joelho dobrado e mantendo a outra perna reta.
- Repita
",
+ "name": "Pistol squats direita",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:40.173Z",
+ "language": 7,
+ "uuid": "2a972d01-9914-4884-8fb5-b62005b35423",
+ "exercise_base": 1020
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1945,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Di\u011fer baca\u011f\u0131n\u0131z d\u00fcz ve hafif\u00e7e \u00f6ne gelecek \u015fekilde tek ayak \u00fczerinde durun.
- Bir dizinizi yava\u015f\u00e7a b\u00fck\u00fcn, s\u0131rt\u0131n\u0131z\u0131 ve di\u011fer baca\u011f\u0131n\u0131z\u0131 d\u00fcz tutarak \u00e7\u00f6melme durumuna inin.
- E\u011fik dizinizi d\u00fczelterek ve di\u011fer baca\u011f\u0131n\u0131z\u0131 d\u00fcz tutarak \u00e7\u00f6melme durumundan yava\u015f\u00e7a kendinizi kald\u0131r\u0131n.
- Tekrarlay\u0131n
",
+ "name": "Tabanca durumunda \u00e7\u00f6melme (sa\u011f)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:40.495Z",
+ "language": 16,
+ "uuid": "b6639a7d-7705-4a28-8ae4-4c969cd2f01e",
+ "exercise_base": 1020
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1946,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9, \u03bc\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c0\u03cc\u03b4\u03b9 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03bf \u03ba\u03b1\u03b9 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac.
- \u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03b1\u03c1\u03b3\u03ac \u03c4\u03bf \u03ad\u03bd\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf, \u03ba\u03b1\u03c4\u03b5\u03b2\u03b1\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03b5 \u03b2\u03b1\u03b8\u03cd \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c0\u03cc\u03b4\u03b9 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03bf.
- \u03a3\u03b7\u03ba\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03b1\u03c1\u03b3\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03b2\u03b1\u03b8\u03cd \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1, \u03b9\u03c3\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c0\u03cc\u03b4\u03b9 \u03af\u03c3\u03b9\u03bf.
- \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5
",
+ "name": "\u0392\u03b1\u03b8\u03cd \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03b4\u03b5\u03be\u03b9\u03bf\u03cd \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:40.528Z",
+ "language": 8,
+ "uuid": "5858d823-d737-494b-b0a1-b2e29456d05c",
+ "exercise_base": 1020
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1947,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u0642\u0641 \u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0648\u0633\u0627\u0642\u0643 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u0642\u0644\u064a\u0644\u064b\u0627.
- \u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0628\u0628\u0637\u0621 \u060c \u0648\u0627\u0646\u0632\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643 \u0648\u0631\u062c\u0644\u0643 \u0627\u0644\u0623\u062e\u0631\u0649.
- \u0627\u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0628\u0628\u0637\u0621 \u0645\u0646 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u060c \u0645\u0633\u062a\u0642\u064a\u0645 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0645\u062b\u0646\u064a\u0629 \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.
- \u0643\u0631\u0631
",
+ "name": "Pistol squats \u0627\u0644\u064a\u0645\u064a\u0646",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:40.313Z",
+ "language": 17,
+ "uuid": "80db1bef-92d1-4ba1-b82d-b34b924f4bcf",
+ "exercise_base": 1020
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1948,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u5355\u817f\u7ad9\u7acb\uff0c\u53e6\u4e00\u6761\u817f\u4f38\u76f4\uff0c\u7565\u5fae\u5411\u524d\u3002
- \u6162\u6162\u5f2f\u66f2\u4e00\u6761\u817f\u7684\u819d\u76d6\uff0c\u4e0b\u8e72\uff0c\u4fdd\u6301\u80cc\u90e8\u548c\u53e6\u4e00\u6761\u817f\u4f38\u76f4\u3002
- \u4ece\u4e0b\u8e72\u72b6\u6001\u6162\u6162\u8d77\u8eab\uff0c\u4f38\u76f4\u5f2f\u66f2\u7684\u819d\u76d6\uff0c\u4fdd\u6301\u53e6\u4e00\u6761\u817f\u4f38\u76f4\u3002
- \u91cd\u590d\u3002
",
+ "name": "\u53f3\u817f\u624b\u67aa\u5f0f\u6df1\u8e72",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:40.566Z",
+ "language": 24,
+ "uuid": "39ebc66e-1756-4835-b1c8-471bd444c342",
+ "exercise_base": 1020
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1949,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Berdiri di lantai atau di tepi langkah untuk meningkatkan jangkauan gerakan. Angkat satu kaki, letakkan bagian atas pada betis Anda.
- Angkat tumit Anda sampai Anda berdiri di atas jari kaki.
- Tetap di posisi ini selama tiga detik, lalu turunkan kaki Anda tanpa menyentuh tanah dengan tumit Anda.
",
+ "name": "Angkat betis kaki kanan",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:40.618Z",
+ "language": 23,
+ "uuid": "4a92bc14-8cb8-4fff-ba8a-f0f172078deb",
+ "exercise_base": 1021
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1950,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Postavte se na podlahu nebo na okraj kroku, abyste zv\u00fd\u0161ili rozsah pohybu. Zvedn\u011bte jednu nohu a polo\u017ete horn\u00ed \u010d\u00e1st na l\u00fdtko.
- Zvedn\u011bte paty, dokud nestoj\u00edte na prstech.
- Z\u016fsta\u0148te v t\u00e9to poloze po dobu t\u0159\u00ed sekund, pak spus\u0165te nohu, ani\u017e byste se dot\u00fdkali zem\u011b patou.
",
+ "name": "V\u00fdpony na prav\u00e9 noze",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:41.017Z",
+ "language": 9,
+ "uuid": "e98c60ba-061d-43ef-8706-1907bab7b5e3",
+ "exercise_base": 1021
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1951,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Stelle Dich auf den Boden oder auf die Kante einer Stufe. Hebe einen Fu\u00df an und lege den oberen Teil auf die Wade.
- Hebe die Fersen an, bis Du auf den Zehenspitzen stehst.
- Bleibe drei Sekunden lang in dieser Position und senke dann den Fu\u00df, ohne mit der Ferse den Boden zu ber\u00fchren.
",
+ "name": "Wadenheben rechtes Bein",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:41.069Z",
+ "language": 1,
+ "uuid": "6f581578-cdbb-4bf6-8872-b001568cb77e",
+ "exercise_base": 1021
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1952,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Stand on the floor or on the edge of a step to increase the range of movement.
- Raise one foot.
- Lift your heel until you're standing on your toes.
- (variable) Stay in this position for three seconds
- Slowly lower your foot until you almost touch the ground with your heel - don't slam your foot!
",
+ "name": "Calf raises, right leg",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:40.667Z",
+ "language": 2,
+ "uuid": "a0e5fc99-3143-4b64-ba30-cff0d20cec16",
+ "exercise_base": 1021
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1953,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- P\u00e1rese en el suelo o en el borde de un escal\u00f3n para aumentar el rango de movimiento. Levante un pie, colocando la parte superior de su pantorrilla
- Levante los talones hasta que est\u00e9 de pie
- Mant\u00e9ngase en esta posici\u00f3n durante tres segundos, luego baje el pie sin tocar el suelo con el tal\u00f3n.
",
+ "name": "Elevaci\u00f3n de pantorrilla derecha",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:40.753Z",
+ "language": 4,
+ "uuid": "a3589d06-3d8a-43e6-b97b-9b4450efd006",
+ "exercise_base": 1021
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1954,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Tenez-vous debout sur le sol ou sur le bord d'une marche pour augmenter l'amplitude des mouvements. Levez un pied en pla\u00e7ant la partie sup\u00e9rieure sur votre mollet
- Soulevez vos talons jusqu'\u00e0 ce que vous soyez debout sur les orteils
- Restez dans cette position pendant trois secondes, puis abaissez votre pied sans toucher le sol avec votre talon.
",
+ "name": "Lever du mollet droit",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:40.879Z",
+ "language": 12,
+ "uuid": "f688f727-b901-403c-bd08-c720eeb33560",
+ "exercise_base": 1021
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1955,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "",
+ "name": "Dizanje desne potkoljenice",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:40.711Z",
+ "language": 22,
+ "uuid": "a036ed3c-be2f-457c-abfb-859e356b0680",
+ "exercise_base": 1021
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1956,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Stare in piedi sul pavimento o sul bordo di un gradino per aumentare il raggio di movimento. Sollevare un piede, appoggiando la parte superiore sul polpaccio.
- Sollevare i talloni fino a stare in piedi sulle punte dei piedi.
- Resta in questa posizione per tre secondi, poi abbassa il piede senza toccare il suolo con il tallone.
",
+ "name": "Sollevamento del polpaccio gamba destra",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:40.976Z",
+ "language": 13,
+ "uuid": "22e67ac6-1f7b-453d-b24d-c57e7ff14a1c",
+ "exercise_base": 1021
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1957,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Ga op de grond staan of op de rand van een opstapje. Til \u00e9\u00e9n voet op en houd hem tegen op je kuit.
- Til je hielen op, zo ver totdat je op je tenen staat.
- Houd dit drie seconden vol. Duw je voet weer naar omlaag zonder de grond te raken met je hiel.
",
+ "name": "Kuitoptrekken (rechts)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:40.839Z",
+ "language": 6,
+ "uuid": "76d9fab9-30fd-4315-bc62-811b44640123",
+ "exercise_base": 1021
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1958,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Fique de p\u00e9 no ch\u00e3o ou na borda de um degrau para aumentar o alcance do movimento. Levante um p\u00e9, colocando a parte superior sobre sua panturrilha.
- Levante os calcanhares at\u00e9 ficar de p\u00e9 sobre os dedos do p\u00e9.
- Fique nesta posi\u00e7\u00e3o por tr\u00eas segundos, depois abaixe o p\u00e9 sem tocar o ch\u00e3o com seu calcanhar.
",
+ "name": "Eleva\u00e7\u00e3o da panturrilha direita",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:40.799Z",
+ "language": 7,
+ "uuid": "757c4e3d-2286-4a9b-a4c9-7ecdfc7c1fbd",
+ "exercise_base": 1021
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1959,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Hareket aral\u0131\u011f\u0131n\u0131 art\u0131rmak i\u00e7in yerde veya bir basama\u011f\u0131n kenar\u0131nda durun. \u00dcst k\u0131sm\u0131 bald\u0131r\u0131n\u0131z\u0131n \u00fczerine koyarak bir aya\u011f\u0131n\u0131z\u0131 kald\u0131r\u0131n.
- Ayak parmaklar\u0131n\u0131z \u00fczerinde durana kadar topuklar\u0131n\u0131z\u0131 kald\u0131r\u0131n.
- Bu durumda \u00fc\u00e7 saniye kal\u0131n, ard\u0131ndan topu\u011funuz yere de\u011fmeden aya\u011f\u0131n\u0131z\u0131 indirin.
",
+ "name": "Sa\u011f bacak bald\u0131r kald\u0131rma",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:40.932Z",
+ "language": 16,
+ "uuid": "9ab38086-8d08-490d-a5c2-d7673380c43e",
+ "exercise_base": 1021
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1960,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u03ae \u03c3\u03c4\u03b7\u03bd \u03ac\u03ba\u03c1\u03b7 \u03b5\u03bd\u03cc\u03c2 \u03c3\u03ba\u03b1\u03bb\u03bf\u03c0\u03b1\u03c4\u03b9\u03bf\u03cd \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2. \u03a3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9, \u03c4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c3\u03c4\u03b7 \u03b3\u03ac\u03bc\u03c0\u03b1 \u03c3\u03b1\u03c2.
- \u03a3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03c3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd.
- \u039c\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03c1\u03af\u03b1 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03ba\u03b1\u03b9, \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03c7\u03b1\u03bc\u03b7\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c0\u03cc\u03b4\u03b9 \u03c3\u03b1\u03c2 \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03bc\u03b5 \u03c4\u03b7 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b1 \u03c3\u03b1\u03c2.
",
+ "name": "\u0391\u03bd\u03c5\u03c8\u03ce\u03c3\u03b5\u03b9\u03c2 \u03b4\u03b5\u03be\u03b9\u03ac\u03c2 \u03b3\u03ac\u03bc\u03c0\u03b1\u03c2",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:41.134Z",
+ "language": 8,
+ "uuid": "0df8554c-089e-4faf-b85b-4f47005bf72d",
+ "exercise_base": 1021
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1961,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u0642\u0641 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0648 \u0639\u0644\u0649 \u062d\u0627\u0641\u0629 \u062f\u0631\u062c\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629. \u0627\u0631\u0641\u0639 \u0642\u062f\u0645\u064b\u0627 \u0648\u0627\u062d\u062f\u0629 \u0645\u0639 \u0648\u0636\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0639\u0644\u0649 \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642.
- \u0627\u0631\u0641\u0639 \u0643\u0639\u0628\u064a\u0643 \u062d\u062a\u0649 \u062a\u0642\u0641 \u0639\u0644\u0649 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643.
- \u0627\u0628\u0642 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 \u062b\u0644\u0627\u062b \u062b\u0648\u0627\u0646 \u060c \u062b\u0645 \u0623\u0646\u0632\u0644 \u0642\u062f\u0645\u0643 \u062f\u0648\u0646 \u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636 \u0628\u0643\u0639\u0628\u0643.
",
+ "name": "\u0631\u0641\u0639 \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0645\u0646\u0649",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:41.194Z",
+ "language": 17,
+ "uuid": "ef7c7faa-85cf-4564-beb1-3cf72387de16",
+ "exercise_base": 1021
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1962,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \u7ad9\u5728\u5730\u677f\u4e0a\u6216\u8005\u53f0\u9636\u7684\u8fb9\u7f18\u4e0a\uff0c\u4fdd\u8bc1\u8fd0\u52a8\u8303\u56f4\u8db3\u591f\u3002\u62ac\u8d77\u4e00\u6761\u817f\uff0c\u811a\u80cc\u9760\u5728\u5c0f\u817f\u4e0a\u3002
- \u62ac\u8d77\u652f\u6491\u811a\u7684\u811a\u8ddf\uff0c\u7528\u811a\u5c16\u7ad9\u7acb\u3002
- \u4fdd\u6301\u4e09\u79d2\u949f\uff0c\u7136\u540e\u843d\u4e0b\u811a\u8ddf\uff0c\u4f46\u4fdd\u6301\u811a\u8ddf\u4e0d\u63a5\u89e6\u5730\u9762\u3002
",
+ "name": "\u53f3\u817f\u63d0\u8e35",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:41.242Z",
+ "language": 24,
+ "uuid": "d50ef7a8-ed63-4737-8caf-86281c4689b5",
+ "exercise_base": 1021
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1963,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "robhoyt",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Appesi alla barra o alle cinghie, sollevare le gambe con le ginocchia estese o flesse",
+ "name": "Addominali alla sbarra",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:06.310Z",
+ "language": 13,
+ "uuid": "a14d2464-6792-42e4-92db-59c46646517a",
+ "exercise_base": 283
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1964,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Esercizio di sospensione con trx per l'allenamento del torace",
+ "name": "Croci in sospensione",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:16.433Z",
+ "language": 13,
+ "uuid": "9251b3a5-fdda-46bb-ae5e-f7d84ab130d5",
+ "exercise_base": 927
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1965,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Start position as row, extend to plank and back. Finish with row and repeat",
+ "name": "Single Arm Plank to Row",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:06.092Z",
+ "language": 2,
+ "uuid": "7366fcb9-76f4-4903-b181-d530b1451531",
+ "exercise_base": 1022
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1970,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Come un normale swing con kettelbell, solo con un braccio. Gambe divaricate alla larghezza delle spalle, inizia con il kettelbell tra le gambe e fallo oscillare davanti a te mentre allunghi le gambe, quindi riportalo indietro tra le gambe.",
+ "name": "Kettlebell swing a una mano",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:06.057Z",
+ "language": 13,
+ "uuid": "18e63909-6fb4-4517-865e-d7ae85dc877e",
+ "exercise_base": 1022
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1971,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "J120290,cerin",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Tieni saldamente il kettlebell con entrambe le mani. Mantieni la schiena piatta per tutto il movimento, evitando qualsiasi arrotondamento della colonna vertebrale. Tenendo le ginocchia \"morbide\", inclina i fianchi all'indietro, lasciando che il kettlebell oscilli tra le ginocchia.\n\nVuoi piegarti dai fianchi il pi\u00f9 possibile senza far girare la schiena in avanti. Quindi, fai scattare rapidamente i fianchi in avanti e alzati in piedi, bloccando il tuo corpo in una postura eretta.\n\nLa velocit\u00e0 con cui lo fai far\u00e0 oscillare le tue braccia e il kettlebell davanti a te. Non cercare di sollevare il kettlebell con le braccia. Lo scatto in avanti dei fianchi far\u00e0 oscillare il kettlebell in avanti attraverso lo slancio. A seconda del peso del kettlebell e della velocit\u00e0 del movimento dell'anca, le tue braccia oscilleranno all'incirca all'altezza delle spalle. Nella parte superiore di questo swing, lascia che i tuoi fianchi si pieghino di nuovo all'indietro mentre il kettlebell oscilla di nuovo tra le tue gambe e l'inizio della ripetizione successiva.",
+ "name": "Kettlebell Swings",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:21.267Z",
+ "language": 13,
+ "uuid": "681080f6-1308-4839-b03d-9eb8a82c762c",
+ "exercise_base": 331
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1972,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tinman",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:\nKneel in front of a bench, far enough so that your torso can fit between your knees and the bench. With your back straight, place your elbows on the bench, with palms together, hands pointing up.\n\nSteps:\n- On exhale, stretch your chest down toward the floor without moving your lower back. At the same time, bring your hands toward your shoulders, keeping palms together and elbows on the bench.
- Hold for a few seconds.
- On inhale, relax your back to return to the starting position.
- 4. Repeat.
",
+ "name": "Elevated prayer stretch",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:36.889Z",
+ "language": 2,
+ "uuid": "94726b91-7222-4749-9803-7cb06886abb7",
+ "exercise_base": 1027
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1973,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tinman",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:\nStart kneeling on all fours, knees shoulder-width apart. Place your left hand behind your head while keeping your right hand outstretched and touching the floor.\n\nSteps:\n- On inhale, move your left elbow toward your right hand, keeping your left hand behind your head.
- On exhale, move your left elbow to point up toward the ceiling.
- Repeat.
",
+ "name": "Quadruped thoracic rotation left",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:36.923Z",
+ "language": 2,
+ "uuid": "be578695-dafb-4721-8c53-cf01fed0bc9c",
+ "exercise_base": 1028
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 1974,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tinman",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:
Start kneeling on all fours, knees shoulder-width apart. Place your right hand behind your head while keeping your left hand outstretched and touching the floor.
Steps:
- On inhale, move your right elbow toward your left hand, keeping your right hand behind your head.
- On exhale, move your right elbow to point up toward the ceiling.
- Repeat.
",
+ "name": "Quadruped thoracic rotation right",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:36.971Z",
+ "language": 2,
+ "uuid": "2e86f045-f7a0-40c5-9ddc-c294ac90aa58",
+ "exercise_base": 1029
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2024,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Step 1: Sit on an exercise mat with your legs extended in front of you. \nStep 2: Grasp a plate in both hands as if holding a steering wheel, arms slightly bent, and hold it in front of your abdominals. \nStep 3: With knees slightly bent, cross your ankles and slowly lift them a few inches off the floor. \nStep 4: Keep your back straight but lean backward slightly to help maintain balance. \nStep 5: Exhaling, rotate your torso (twist) to the right side and touch the end of the plate to the floor. \nStep 6: Inhale and return to the forward facing start position. \nStep 7: Exhaling, rotate your torso (twist) to the left side and touch the end of the plate to the floor. \nStep 8: Inhale and return to the forward facing start position. \nStep 9: Repeat for a full set.",
+ "name": "Plate twist",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:37.018Z",
+ "language": 2,
+ "uuid": "862ae802-9f50-46a5-8239-44e61ac1c28f",
+ "exercise_base": 1079
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2025,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Imobard",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Exercise to strengthen the shoulders and pectorals. Its name is due to the fact that it begins in the Yoga position \"Dog Facing Down\", passing to \"Cobra\" but without resting the legs or torso on the ground to finally end with a normal flexion. The exercise can also be performed backwards (back to the starting position). As a variation, after doing the push-up, the hip can be raised to return to downward facing dog.",
+ "name": "Hindu Pushups",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:37.168Z",
+ "language": 2,
+ "uuid": "2c87c284-2031-44e1-aaf6-e9115c04517b",
+ "exercise_base": 1080
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2026,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "oliser67",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ejercicio en barra de dominadas para fortalecer la musculatura relacionada con el tir\u00f3n: dorsales. En menor medida se trabajan los b\u00edceps",
+ "name": "Dominadas Supinas",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:48.454Z",
+ "language": 4,
+ "uuid": "1d202190-0493-4d8a-beda-3780fdaf63e5",
+ "exercise_base": 154
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2027,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "karly",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Flexiones mientras se hace el pino. Requiere mucha habilidad y fuerza",
+ "name": "Flexiones a pino",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:16.252Z",
+ "language": 4,
+ "uuid": "f5e7f97f-a33c-4f52-9316-8059f1c145dc",
+ "exercise_base": 907
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2028,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Toma la barra con los brazos a la altura de los hombros y las palmas de las manos hacia el frente. Intenta sacar el pecho, apretar el abdomen y tirar con las dorsales para elevarte hacia arriba hasta sobrepasar la barra con la barbilla intentando mantener el resto del cuerpo completamente est\u00e1tico",
+ "name": "Dominadas",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:29.721Z",
+ "language": 4,
+ "uuid": "0b068941-65c4-4ce3-ad70-c006d2bc88e2",
+ "exercise_base": 475
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2029,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Nash",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Flexiones a pino contra ma pared (pecho cara a la pared). Progresi\u00f3n de las flexiones a pino. Ideal para ganar fuerza en deltoides",
+ "name": "Flexi\u00f3n a pino contra la pared",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:26.415Z",
+ "language": 4,
+ "uuid": "3205d58e-7477-46f4-b164-e94638e6a329",
+ "exercise_base": 711
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2030,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Imobard",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ejercicio para fortalecer los hombros y pectorales. Su nombre se debe a que se empieza en la postura de Yoga \"Perro boca abajo\", pasando a \"Cobra\" pero sin apoyar las piernas ni torso en el suelo para finalmente acabar con una flexi\u00f3n normal. El ejercicio tambi\u00e9n se puede realizar hacia atr\u00e1s (de vuelta a la postura inicial). Como variaci\u00f3n, tras hacer la flexi\u00f3n, se puede elevar la cadera para volver a la postura del perro boca abajo",
+ "name": "Hindu Pushups",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:37.177Z",
+ "language": 4,
+ "uuid": "d2b96bf7-9765-4f21-acad-5d6c75149b00",
+ "exercise_base": 1080
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2031,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tinman",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:\nStand up with your back straight and a resistance band, towel, or broomstick handle in hand. With your hands straight in front of your body and the band between your hands, push your hands apart to both be at around 45 degrees from your body, thumbs facing down. If using a towel or broomstick handle instead, grab it with an overhand grip.\n\nSteps:\n- Keeping your arms outstretched, rotate at the shoulders to bring your arms overhead and then down toward your glutes.
- Rotate at the shoulders in the opposite direction \u2014 overhead and then toward your groin.
- Repeat.
",
+ "name": "Shoulder dislocates",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:37.198Z",
+ "language": 2,
+ "uuid": "633d0dd4-62e2-45da-817c-432b2be5c016",
+ "exercise_base": 1081
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2032,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tinman",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:\nStand behind a chair or in front of a table. Bend at the waist to put your forehead on the chair's headrest or table, keeping your back straight. Your arms should be hanging straight down, pointed at the floor.\n\nSteps:\n- Bring your elbows up to shoulder height. Your forearms should be pointing down, perpendicular to your biceps. Your biceps should be at the same height as your back and perpendicular to your spine.
- Hold for a bit.
- Rotate at your elbows to bring your hands as far up as you can.
- Hold for a bit.
- Rotate at your elbows back to the previous position.
- Bring your arms down to the original position.
- Repeat.
",
+ "name": "Bent over row to external rotation",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:37.231Z",
+ "language": 2,
+ "uuid": "f83e5f89-37f0-4ddd-80b2-b775eef17e9a",
+ "exercise_base": 1082
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2033,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tinman",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Starting position:\nLie down, preferably on a mat. Stretch your arms above your head in a \"Y\" position (arms pointing up diagonally at around 45 degrees). Your thumbs should be pointing up.\n\nSteps:\n- With arms in the Y position, lift your chest slightly from the ground, creating a pull tension in your arms upward.
- Hold this position for several seconds (15\u201330 is ideal).
- Keeping your chest up, bend at your elbows to move from a Y position to a \"W\" position, with arms bent at the elbows and maintaining the upward tension.
- Hold for around as long as with the Y position.
- Still with your chest up, move to a \"T\" position, straightening your arms out to the side to be perpendicular to your body.
- Hold for around as long as you held the W position.
- Move from the T position to the W position, then from the W position to the Y position.
- Repeat.
",
+ "name": "YWTs",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:37.262Z",
+ "language": 2,
+ "uuid": "ad265008-c28a-4bc8-a5f3-a245e2c78eeb",
+ "exercise_base": 1083
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2034,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Grab your dumbbells and lay flat on your back with your knees bent and your feet flat on the ground (use a bench if you have one). Press the weights up, locking out your elbows (A). Lower them slowly until your upper arms are resting on the floor (B) close to your body. Pause here before explosively pressing back up. Squeeze your chest hard and repeat.",
+ "name": "Dumbbell Floor Press",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:37.299Z",
+ "language": 2,
+ "uuid": "1f86cda6-3360-43a9-af6f-4ef03e5562ab",
+ "exercise_base": 1084
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2035,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "philip",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": " Hold your dumbbells at your sides and hinge at the hips until your chest is parallel to the floor, dumbbells hanging below your knees (picture 1). Keeping your elbows close to your body, row both dumbbells towards your hips (oicture 2). Squeeze your shoulder blades down and together and lower under control to the start before repeating. Avoid using momentum from your torso and focus on squeezing your back, hard.",
+ "name": "Dumbbell Bent Over Row",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:37.441Z",
+ "language": 2,
+ "uuid": "fcc63509-bd5d-4301-9ae6-5ae46b961cdd",
+ "exercise_base": 1085
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2036,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "philip",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Drop into a strong plank position, bringing your hands close together until they're almost touching. (picture 1) Bend your elbows to slowly bring your chest to the floor (picture 2). Keep your elbows close to your body as you push back up explosively. Repeat. Ensure you take your time lowering on each rep, keeping your form sharp.",
+ "name": "Close-grip Press-ups",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:37.584Z",
+ "language": 2,
+ "uuid": "308e547c-b03b-4d52-b078-15b96fe4d490",
+ "exercise_base": 1086
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2037,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "philip",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "On your feet, stand tall with your dumbbells, holding them at your sides. Hinge at the hips to lower them to your knees (picture 1). Stand back up with a slight jump, using the momentum to pull the dumbbells up on to your shoulders (picture 2). Stand up straight, then lower under control to your sides and repeat. Keep this fast and explosive; if your heart rate doesn\u2019t hit the roof, you\u2019re doing them wrong.",
+ "name": "Dumbbell Hang Power Cleans",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:37.632Z",
+ "language": 2,
+ "uuid": "2adddc2c-9d50-434e-9062-1df7a7ce0b61",
+ "exercise_base": 1087
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2038,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "philip",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lower your dumbbell to the ground between your legs. Assume a wide stance and with a straight back squat down. With the dumbbell standing upright, grip it by the top of the \u2018head\u2019 (picture 1). Keeping your chest up and core braced, push the floor away, driving back upwards to a standing position (picture 2). Repeat. If you can easily achieve 20-30 reps, use two dumbbells.",
+ "name": "Dumbbell sumo deadlift",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:37.672Z",
+ "language": 2,
+ "uuid": "a5f71cd1-626c-430f-bfda-4ba6a3c5c4d2",
+ "exercise_base": 1088
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2039,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "In a seated position, the torso is rotated from side to side without forcing, approaching the knees and making the ball touch the ground from time to time",
+ "name": "Medicine ball twist",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:37.740Z",
+ "language": 2,
+ "uuid": "42f938e4-76d0-43b5-9baf-0ea39a10a7ac",
+ "exercise_base": 1089
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2040,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "a sit-up completo, si ruota il busto da un lato all'altro senza forzare, avvicinandosi alle ginocchia e facendo toccare la palla a terra di volta in volta.",
+ "name": "Russian twist con palla medica",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:37.786Z",
+ "language": 13,
+ "uuid": "547333e7-f46f-438f-9317-cfae005ebaf0",
+ "exercise_base": 1089
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2041,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "karly",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Zona due Cardio per la resistenza, dovresti essere in grado di parlare mentre corri",
+ "name": "Corsa in zona 2",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:16.312Z",
+ "language": 13,
+ "uuid": "42f6526e-34aa-4945-80e4-421a1cd7401a",
+ "exercise_base": 908
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2042,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lift your body off the ground by pushing your arms upwards",
+ "name": "Vpushup",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:37.859Z",
+ "language": 2,
+ "uuid": "4e1cc5f7-7e8e-433c-ae20-7c968c0f7c80",
+ "exercise_base": 1090
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2043,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sollevare il proprio corpo da terra spingendosi con le braccia verso l'alto",
+ "name": "Vpushup",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:37.930Z",
+ "language": 13,
+ "uuid": "6f20d963-ecda-4cd1-aa71-de45aefbfdd2",
+ "exercise_base": 1090
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2044,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "In the correct plank position, place your feet slightly wider than shoulder-width apart. alternately lift and touch the opposite shoulder with one hand.",
+ "name": "Plank Shoulter Taps",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:38.085Z",
+ "language": 2,
+ "uuid": "4ee07a72-f74a-44ed-8a59-c6e5fee214cc",
+ "exercise_base": 1091
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2045,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Nella posizione di plank corretta divarica leggermente i piedi oltre la larghezza delle spalle. solleva e tocca con la mano la spalla opposta in modo alternato.",
+ "name": "Plank shoulder taps",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:38.173Z",
+ "language": 13,
+ "uuid": "c684b732-ce76-4666-aa37-b537caf05af5",
+ "exercise_base": 1091
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2046,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Bag training improves muscle definition of: deltoids; rear deltoids; triceps; biceps, as well as being a great cardio exercise",
+ "name": "Bag training",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:48:12.095Z",
+ "language": 2,
+ "uuid": "4ed2c6a0-9a03-41c3-b7e9-287342080fa9",
+ "exercise_base": 1092
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2047,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Allenamento al sacco migliora la definizione muscolare di: deltoidi; deltoidi posteriori; tricipiti; bicipiti.",
+ "name": "Allenamento al sacco",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:48:12.088Z",
+ "language": 13,
+ "uuid": "c89ef068-2ece-401b-8666-6b23d5d99190",
+ "exercise_base": 1092
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2048,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "La prensa de piernas es un ejercicio de entrenamiento con pesas en el que el individuo empuja un peso o una resistencia con las piernas.",
+ "name": "Prensa de piernas",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:52.348Z",
+ "language": 4,
+ "uuid": "5fcf9065-f68b-4fb4-815d-b72eb58c42da",
+ "exercise_base": 371
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2049,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Boertie",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sit on a rowing machine with your back straight. ",
+ "name": "Rowing Machine",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:39.087Z",
+ "language": 2,
+ "uuid": "f58a1356-6938-4a6d-8ab2-e5de42fc0550",
+ "exercise_base": 1093
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2050,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Si\u00e9ntate, apoya los pies en los puntos de apoyo y agarra la barra con un agarre amplio. Tire de la pesa con un movimiento r\u00e1pido hacia el ombligo, no hacia arriba. Durante el movimiento, mant\u00e9n los brazos y los codos pegados al cuerpo. Junta los hombros. Deja que el peso baje lentamente hasta que tus brazos est\u00e9n completamente estirados.",
+ "name": "Remo con polea",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:40.590Z",
+ "language": 4,
+ "uuid": "1e88ed07-f179-4494-8363-97bd7886dfe1",
+ "exercise_base": 394
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2051,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sujeta dos pesas, los brazos estirados, las manos a los lados, las palmas hacia dentro. Flexiona los brazos y sube el peso con un movimiento r\u00e1pido. Al mismo tiempo, gira los brazos 90 grados al principio del movimiento. En el punto m\u00e1s alto, gira un poco las pesas hacia fuera. Sin pausa, b\u00e1jalas lentamente.No permitas que tu cuerpo se balancee durante el ejercicio, todo el trabajo lo realizan los b\u00edceps, que son los \u00fanicos m\u00fasculos que deben moverse (presta atenci\u00f3n a los codos).",
+ "name": "Curl de b\u00edceps con mancuerna",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:34:05.963Z",
+ "language": 4,
+ "uuid": "a3ed40fb-83d3-4901-889f-6bba313e8c80",
+ "exercise_base": 92
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2052,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "colundrum",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Poner la m\u00e1quina de press de pecho para que al sentarte los agarres est\u00e9n alineados con la parte inferior del pecho. Aseg\u00farate de que est\u00e1s sentado con la espalda bien pegada al asiento. Agarra una manija con cada mano, saca el pecho hacia afuera, mant\u00e9n la cabeza contra el reposacabezas.\n\nRespira profundamente y empuja lentamente las manijas hacia adelante hasta que tus brazos est\u00e9n casi completamente extendidos. Haz una pausa justo antes del bloqueo, y luego regresa lentamente las manijas a la posici\u00f3n inicial. Haz una pausa justo antes de que las manijas se detengan completamente y realiza otra repetici\u00f3n.",
+ "name": "Seated Bench Press",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:39.302Z",
+ "language": 2,
+ "uuid": "68c39c38-2459-449f-985d-465624f45f12",
+ "exercise_base": 1094
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2053,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "colundrum",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Pon la m\u00e1quina de press de pecho para que al sentarte los agarres est\u00e9n alineados con la parte inferior del pecho. Aseg\u00farate de que est\u00e1s sentado con la espalda bien pegada al asiento. Agarra una manija con cada mano, saca el pecho hacia afuera, mant\u00e9n la cabeza contra el reposacabezas.\n\nRespira profundamente y empuja lentamente las manijas hacia adelante hasta que tus brazos est\u00e9n casi completamente extendidos. Haz una pausa justo antes del bloqueo, y luego regresa lentamente las manijas a la posici\u00f3n inicial. Haz una pausa justo antes de que las manijas se detengan completamente y realiza otra repetici\u00f3n.",
+ "name": "Press de banca sentado",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:39.436Z",
+ "language": 2,
+ "uuid": "9ba89a24-00ed-430e-ae64-396427ac612a",
+ "exercise_base": 1095
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2054,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "colundrum",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Poner la m\u00e1quina de press de pecho para que al sentarte los agarres est\u00e9n alineados con la parte inferior del pecho. Aseg\u00farate de que est\u00e1s sentado con la espalda bien pegada al asiento. Agarra una manija con cada mano, saca el pecho hacia afuera, mant\u00e9n la cabeza contra el reposacabezas. Respira profundamente y empuja lentamente las manijas hacia adelante hasta que tus brazos est\u00e9n casi completamente extendidos. Haz una pausa justo antes del bloqueo, y luego regresa lentamente las manijas a la posici\u00f3n inicial. Haz una pausa justo antes de que las manijas se detengan completamente y realiza otra repetici\u00f3n",
+ "name": "Press Banca Sentado",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:39.184Z",
+ "language": 4,
+ "uuid": "6a9add1b-2e03-4230-a705-8af70231bb04",
+ "exercise_base": 1094
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2055,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tregga",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Das Training des stabilen Standes dominat auf einem Bein ist beiseitig entscheidend. Einerseits um Beschwerden vorzubeugen und andererseits um eine stabile Basis zu legen.Die \u00fcbende Person stellt sich in die gewohnte Standposition und versucht bei stabilem Oberk\u00f6rper das unbelastete Bein wiederholt zu heben und und in H\u00fcfte und Knie zu beugen und wieder zu senken. Die Bewegung wird jedenfalls auch mit der anderen Seite wiederholt.\nDie \u00dcbung trainiert die Stabilit\u00e4t der h\u00fcftumgebenden Muskulatur",
+ "name": "Abduktion im Stand",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:39.464Z",
+ "language": 2,
+ "uuid": "5eda0a41-3a58-4424-acdb-5a02a4e5c113",
+ "exercise_base": 1096
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2056,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "tregga",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Das Training des stabilen Standes dominat auf einem Bein ist beiseitig entscheidend. Einerseits um Beschwerden vorzubeugen und andererseits um eine stabile Basis zu legen.Die \u00fcbende Person stellt sich in die gewohnte Standposition und versucht bei stabilem Oberk\u00f6rper das unbelastete Bein wiederholt zu heben und und in H\u00fcfte und Knie zu beugen und wieder zu senken. Die Bewegung wird jedenfalls auch mit der anderen Seite wiederholt.\nDie \u00dcbung trainiert die Stabilit\u00e4t der h\u00fcftumgebenden Muskulatur",
+ "name": "Abduktion im Stand",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:39.582Z",
+ "language": 2,
+ "uuid": "8d125c27-f531-4caa-89da-7dc20bebfa49",
+ "exercise_base": 1097
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2057,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "philip",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Seated, bent 45 deg forward. Arms fully stretched out, raise arms up to shoulder height and back down",
+ "name": "Seated rear delt rise",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:39.622Z",
+ "language": 2,
+ "uuid": "8d283974-d497-4a17-9f53-e80f755ed352",
+ "exercise_base": 1098
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2058,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "philip",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sling a rubber band on a kettlebell and lift the kettlebell by the rubber band. Let it hang by your side and stand on one leg, switch leg while continuing hold. Repeat with other hand",
+ "name": "Dynamic side hold",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:39.707Z",
+ "language": 2,
+ "uuid": "baedbebc-6c43-4cbf-9b36-840bfcc8dad5",
+ "exercise_base": 1099
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2059,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "philip",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Get a medicine ball, shoulder width stance, squat, thrust the ball as high as possible against the wall and catch",
+ "name": "Wall balls",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:39.747Z",
+ "language": 2,
+ "uuid": "165209d4-5822-45fe-94ef-3a968ab5ef0b",
+ "exercise_base": 1100
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2060,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Siediti su una stuoia, i polpacci sono appoggiati su una panca, le ginocchia formano un angolo retto. Tieni le mani dietro la nuca. Sali ora con un movimento rotatorio della schiena, dovresti sentire come le singole vertebre perdono contatto con il tappetino. Nel punto pi\u00f9 alto, contrai gli addominali il pi\u00f9 possibile e mantieni la posizione per 2 secondi. Ora scendi, srotolando la schiena.",
+ "name": "Sits-ups",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:38.064Z",
+ "language": 13,
+ "uuid": "380bbb02-a916-414f-83e9-0111befa2b04",
+ "exercise_base": 591
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2061,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Perform a timed isometric pull-up on the bar",
+ "name": "Horizontal traction isometry",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:39.779Z",
+ "language": 2,
+ "uuid": "10849119-c5bb-4a92-8783-f20eba40b933",
+ "exercise_base": 1101
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2062,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Esegui una trazione isometrica alla sbarra a tempo",
+ "name": "Isometria trazioni orizzontali",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:39.805Z",
+ "language": 13,
+ "uuid": "88220a9e-5fcc-485a-b02a-79365a2ce344",
+ "exercise_base": 1101
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2063,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The posterior muscles of the buttocks, hamstrings, soleus and gastrocnemius are trained more",
+ "name": "Alternate back lunges",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:39.890Z",
+ "language": 2,
+ "uuid": "b6771fbc-f99a-477a-be36-52b97dc9a952",
+ "exercise_base": 1102
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2064,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Si allenano maggiormente i muscoli posteriori dei glutei, femorali, soleo e gastrocnemio",
+ "name": "Affondi indietro alternati",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:39.856Z",
+ "language": 13,
+ "uuid": "71e71bcb-541d-49ac-98ce-0b390309d649",
+ "exercise_base": 1102
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2065,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "from a standing position with knees slightly bent and hands resting on the floor. From here, proceed forward with your hands keeping your buttocks contracted and without losing control of your lower back.",
+ "name": "walking bridge",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:39.952Z",
+ "language": 2,
+ "uuid": "5cc4bee8-be36-4347-bcaf-16b0f9169f13",
+ "exercise_base": 1103
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2066,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Dalla posizione in piedi con le ginocchia leggermente flesse e le mani appoggiate a terra. Da qua procedete in avanti con le mani mantenendo i glutei contratti e senza perdere il controllo della schiena bassa.",
+ "name": "Ponte in camminata",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:39.937Z",
+ "language": 13,
+ "uuid": "9fb31fce-913e-43d9-91ac-52aa48e229da",
+ "exercise_base": 1103
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2067,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Walking outdoor or indoor, try keeping a pace of at list 100 steps per minute.",
+ "name": "Walking",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:39.984Z",
+ "language": 2,
+ "uuid": "8cc7b46b-0a20-401a-8042-b68b85ac821d",
+ "exercise_base": 1104
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2068,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Mikko Ruohola",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Po\u0142\u00f3\u017c sztang\u0119 z ty\u0142u bark\u00f3w. Sta\u0144 prosto, a nast\u0119pnie wykonaj krok do przodu. Krok powinien doprowadzi\u0107 ci\u0119 do pozycji, w taki spos\u00f3b aby kolanem nogi zakrocznej dotkn\u0105\u0107 pod\u0142ogi.(Dotkni\u0119cie ma by\u0107 delikatne z pe\u0142na kontrol\u0105) Nast\u0119pnie wsta\u0144 i powt\u00f3rz z drug\u0105 nog\u0105.\n\nPami\u0119taj o zachowaniu dobrej postawy.",
+ "name": "Wykroki ze sztang\u0105",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:23.005Z",
+ "language": 14,
+ "uuid": "0567f315-8751-4280-ad5d-c5f2f1584756",
+ "exercise_base": 46
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2069,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "sebk",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Con las mancuernas en la mano, flexiona la cadera hasta que las manos cuelguen justo por debajo de las rodillas (similar a la posici\u00f3n inicial de pierna recta). Mantenga constante el \u00e1ngulo de la parte superior del cuerpo mientras contrae los m\u00fasculos dorsales para llevar los codos hacia atr\u00e1s, pellizcando los om\u00f3platos en la parte superior. Intenta no levantarte en cada repetici\u00f3n, comprueba que las manos quedan por debajo de las rodillas en cada repetici\u00f3n.",
+ "name": "Remo con mancuernas",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:34:26.435Z",
+ "language": 4,
+ "uuid": "06b7a24c-8f97-4274-a188-21604cf28cae",
+ "exercise_base": 81
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2070,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "utkb",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sit on floor or mat. Place arms slightly behind you. Raise legs. Now extend your legs and pull them back.",
+ "name": "Seated Knee Tuck",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:40.066Z",
+ "language": 2,
+ "uuid": "f5529ff2-9ea2-4261-9b19-c769b1e971a5",
+ "exercise_base": 1105
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2071,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "utkb",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sit on floor or mat. Place arms slightly behind you. Raise legs. Now extend your legs and pull them back.",
+ "name": "Seated Knee Tuck",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:40.122Z",
+ "language": 2,
+ "uuid": "606db0f4-b0d5-4527-ba01-97200785add9",
+ "exercise_base": 1106
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2072,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "cshep442",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The concentration curl is a classic exercise for building the biceps one arm at a time. It can be performed bent over or kneeling, but is more often performed seated on a bench. It's great for emphasizing the biceps peak and is often used to finish a biceps workout",
+ "name": "Cable Concentration Curl",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:40.216Z",
+ "language": 2,
+ "uuid": "5fe56dc9-1dee-4b6b-af2d-5d95528b4a0a",
+ "exercise_base": 1109
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2073,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "anon1337",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Push-ups are an exercise in which a person, keeping a prone position, with the hands palms down under the shoulders, the balls of the feet on the ground, and the back straight, pushes the body up and lets it down by an alternate straightening and bending of the arms.",
+ "name": "Push-Ups",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:40.292Z",
+ "language": 2,
+ "uuid": "a79a00b9-feb4-48ff-bb1a-1bb35e4fe593",
+ "exercise_base": 1110
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2074,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "anon1337",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Inclined push-ups primarily target the chest muscles (pectoralis major and minor), but also work the triceps, shoulders, and core to a lesser extent. Because the upper body is elevated, the incline push-up places less emphasis on the triceps compared to regular push-ups, which may be beneficial for individuals looking to specifically target their chest muscles.",
+ "name": "Push-Ups | Incline",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:40.589Z",
+ "language": 2,
+ "uuid": "22352037-fefd-4197-a1fc-6acec127dcd0",
+ "exercise_base": 1111
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2075,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "anon1337",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Decline push-ups are another modified version of the traditional push-up that target the upper body muscles in a different way. To perform a decline push-up, elevate your feet on an elevated surface, such as a bench, chair, or step, while placing your hands on the ground in a push-up position. Lower your body towards the ground while maintaining a straight line from your shoulders to your ankles, and then push back up to the starting position.\n\nUnlike the inclined push-up, the decline push-up places more emphasis on the shoulders and triceps, while still engaging the chest muscles to a lesser extent. By elevating your feet, you increase the difficulty of the exercise by placing more weight on your upper body, forcing your shoulders and triceps to work harder to push your body back up. The decline push-up can be a great way to challenge your upper body strength and improve your ability to perform other push-up variations. As with any exercise, be sure to use proper form and start with a height that is appropriate for your strength and fitness level.",
+ "name": "Push-Ups | Decline",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:40.630Z",
+ "language": 2,
+ "uuid": "ff551c76-3772-48f9-9cdb-396f45da05d7",
+ "exercise_base": 1112
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2076,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "anon1337",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Parallettes push-ups are a variation of the traditional push-up that are performed with the hands on parallel bars, known as parallettes. To perform a parallettes push-up, assume a push-up position with your hands on the parallettes and your feet on the ground. Lower your body towards the ground while keeping your elbows close to your sides, and then push back up to the starting position.\n\nParallettes push-ups place more emphasis on the chest and shoulders compared to traditional push-ups, as they allow for a greater range of motion in the shoulder joint. This increased range of motion can also help to improve shoulder stability and mobility. Additionally, parallettes push-ups engage the core muscles more than traditional push-ups, as the instability of the parallettes requires greater activation of the core muscles to maintain proper form.\n\nThe added challenge of balancing on the parallettes also requires greater upper body strength and control, making parallettes push-ups a more advanced variation of the traditional push-up. They can be a great way to challenge yourself and add variety to your upper body workout routine. As always, be sure to use proper form and start with a level that is appropriate for your strength and fitness level.",
+ "name": "Push-Ups | Parallettes",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:40.659Z",
+ "language": 2,
+ "uuid": "26ce0057-e788-43b8-965f-2fae036ae666",
+ "exercise_base": 1113
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2077,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "philip",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "When creating a workout based on time, add this to add rest time in the program",
+ "name": "Rest (for timed workouts)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:40.700Z",
+ "language": 2,
+ "uuid": "b2cae6bf-a383-42cc-92ca-4c06eb8d14fc",
+ "exercise_base": 1114
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2078,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "philip",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "As a warmup, use light dumbbells, one in each hand. Lunge in alternating directions, forward, sideways, backwards and 45 degree angles.",
+ "name": "3D lunge warmup",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:40.722Z",
+ "language": 2,
+ "uuid": "bece2c5e-aadc-4d20-bde2-64b5b53f53f0",
+ "exercise_base": 1115
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2079,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "philip",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Grab half your body weight in each hand and walk.",
+ "name": "Dumbbell farmer's carrie",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:40.763Z",
+ "language": 2,
+ "uuid": "22319024-a420-4a24-849d-759c4ae79bf8",
+ "exercise_base": 1116
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2080,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "sevae",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Coloque la barra sobre la cabeza con un agarre en pronaci\u00f3n estrecho. Baje el antebrazo detr\u00e1s de la parte superior del brazo con los codos sobre la cabeza. Extienda el antebrazo por encima de la cabeza. Baja y repite.",
+ "name": "Extensi\u00f3n de triceps",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:25.204Z",
+ "language": 4,
+ "uuid": "10d5044e-d334-4a8c-9c4b-5998132b338a",
+ "exercise_base": 50
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2081,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "cshep442",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "El empuje hacia abajo de la cuerda del cable es un ejercicio popular dirigido a los m\u00fasculos tr\u00edceps. Es f\u00e1cil de aprender y realizar, lo que lo convierte en el favorito de todos, desde principiantes hasta levantadores avanzados. Por lo general, se realiza para repeticiones de moderadas a altas, como 8-12 repeticiones o m\u00e1s por serie, como parte de un entrenamiento centrado en la parte superior del cuerpo o en los brazos.",
+ "name": "Empuje de tr\u00edceps en cable",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2024-01-02T16:33:02.836Z",
+ "language": 4,
+ "uuid": "7460a7bc-4490-46aa-a4bb-883ab22ef171",
+ "exercise_base": 805
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2082,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "http://www.bodybuilding.com/",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Comience con una mancuerna en cada mano y las palmas de las manos hacia el torso. Mantenga la espalda recta con una ligera flexi\u00f3n de las rodillas e incl\u00ednese hacia adelante por la cintura. Tu torso debe estar casi paralelo al piso. Aseg\u00farate de mantener la cabeza en alto. Tus brazos superiores deben estar cerca de tu torso y paralelos al piso. Tus antebrazos deben apuntar hacia el suelo mientras sostienes las pesas. Debe haber un \u00e1ngulo de 90 grados formado entre el antebrazo y la parte superior del brazo. Esta es tu posici\u00f3n de inicio. Ahora, mientras mantiene la parte superior de sus brazos inm\u00f3viles, exhale y use sus tr\u00edceps para levantar las pesas hasta que el brazo est\u00e9 completamente extendido. Conc\u00e9ntrese en mover el antebrazo. Despu\u00e9s de una breve pausa en la contracci\u00f3n superior, inhala y baja lentamente las mancuernas hasta la posici\u00f3n inicial. Repita el movimiento la cantidad prescrita de repeticiones. Variaciones: este ejercicio tambi\u00e9n se puede ejecutar con un brazo a la vez, al igual que se realizan las filas de un brazo. Adem\u00e1s, si le gusta la variedad de un solo brazo, puede usar un mango de polea baja en lugar de una mancuerna para una mejor contracci\u00f3n m\u00e1xima. En este caso, las palmas deben estar hacia arriba (agarre en supinaci\u00f3n) en lugar del torso (agarre neutral).",
+ "name": "Contragolpe de tr\u00edceps con mancuernas",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:18.590Z",
+ "language": 4,
+ "uuid": "176fdc67-24e4-4485-b55d-accb1c87f067",
+ "exercise_base": 655
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2083,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Si\u00e9ntese en una colchoneta, sus pantorrillas descansan en un banco, las rodillas forman un \u00e1ngulo recto. Mantenga sus manos detr\u00e1s de su cuello. Sube ahora con un movimiento de balanceo de tu espalda, debes sentir c\u00f3mo las v\u00e9rtebras individuales pierden contacto con la colchoneta. En el punto m\u00e1s alto, contrae los abdominales tanto como puedas y mantenlos all\u00ed durante 2 segundos. Baja ahora, desenrollando tu espalda.",
+ "name": "Abdominales",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:33.048Z",
+ "language": 4,
+ "uuid": "30d08ec5-56cf-4fcc-bc78-0aec097006cd",
+ "exercise_base": 591
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2084,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "novadani",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Mant\u00e9ngase inclinado hacia adelante, meta los codos en el lado negativo",
+ "name": "Tirar de cables sentados",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:57.264Z",
+ "language": 4,
+ "uuid": "127898d7-6415-458a-9b9c-9261df316a3c",
+ "exercise_base": 921
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2085,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "mbozi1",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "En una barra SZ, tome sus manos en el exterior de cada curva y p\u00e1rese con los brazos rectos hacia abajo, con las palmas hacia las piernas. Tire de la barra (doblando los brazos por el codo) hacia el pecho y empuje la barra por encima de la cabeza (los brazos lo m\u00e1s rectos posible). Regrese la barra a su pecho dejando caer los brazos a la altura de los codos. Regrese la barra a su posici\u00f3n original (p\u00e1rese con los brazos hacia abajo, las palmas hacia las piernas).",
+ "name": "Press militar",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:25.891Z",
+ "language": 4,
+ "uuid": "42155790-bf93-497f-9bed-469d7a9f7887",
+ "exercise_base": 418
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2086,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Franpol",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Remo en maquina o polea con barra larga...",
+ "name": "Remo maquina abierto",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:48:12.117Z",
+ "language": 2,
+ "uuid": "52db74e5-ca32-4811-a0d5-3c667e4c8f7b",
+ "exercise_base": 1117
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2087,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Franpol",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Remo en maquina o maquina de polea con barra ancha y agarre supino",
+ "name": "Remo maquina abierto supino",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:40.828Z",
+ "language": 2,
+ "uuid": "180b21d9-7204-4076-95a3-397f912ff456",
+ "exercise_base": 1118
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2088,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Franpol",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Remo en m\u00e1quina con barra en agarre estrecho",
+ "name": "Remo maquina agarre estrecho",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:40.853Z",
+ "language": 2,
+ "uuid": "1c2af35d-84b2-4ca8-a237-0e948b392e37",
+ "exercise_base": 1119
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2089,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Franpol",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Remo en m\u00e1quina o polea con agarre cerrado supino",
+ "name": "Remo maquina agarre estrecho supino",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:40.877Z",
+ "language": 2,
+ "uuid": "ea27bd3b-6a3b-4b38-83bf-3583d6aad45f",
+ "exercise_base": 1120
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2090,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "cshep442",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "El curl de concentraci\u00f3n es un ejercicio cl\u00e1sico para desarrollar los b\u00edceps un brazo a la vez. Se puede realizar inclinado o de rodillas, pero se realiza m\u00e1s a menudo sentado en un banco. Es excelente para enfatizar el pico del b\u00edceps y, a menudo, se usa para terminar un entrenamiento de b\u00edceps.",
+ "name": "Biceps concentrado",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:40.154Z",
+ "language": 4,
+ "uuid": "cb1655ee-bfb4-46eb-84a8-cc70e69f0ed1",
+ "exercise_base": 1109
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2091,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sostenga la barra SZ a la altura de los hombros, la espalda recta, los hombros ligeramente hacia atr\u00e1s, los brazos estirados. Dobla los brazos, elevando el peso, con un movimiento r\u00e1pido. Sin pausa, baja la barra con un movimiento lento y controlado.\n\nNo dejes que tu cuerpo se balancee durante el ejercicio, todo el trabajo lo hacen los b\u00edceps, que son los \u00fanicos m\u00fasculos que deben moverse (presta atenci\u00f3n a los codos).",
+ "name": "Curl de biceps con barra Z",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:34:33.721Z",
+ "language": 4,
+ "uuid": "b09ec887-c939-47e2-b3a3-7842df52cb79",
+ "exercise_base": 94
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2092,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Franpol",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posici\u00f3n inicial \n\u2022 Si\u00e9ntese en la m\u00e1quina y coloque las rodillas y los muslos debajo de las almohadillas. \n\u2022 Coloque las puntas de los pies en el borde m\u00e1s cercano del escal\u00f3n con los pies \nparalelos entre s\u00ed. \u2022 Apunte ligeramente \ncon los dedos de los pies para levantar las almohadillas de los muslos y quitar la barra \nde apoyo. \u2022 Permita que sus talones \nbajen m\u00e1s abajo que el escal\u00f3n hasta que sienta un\nMovimiento hacia arriba \n\u2022 Ponga los dedos de los pies en punta para \nlevantar los talones. \u2022 No tire de las asas ni incline el torso hacia atr\u00e1s.\nElevaci\u00f3n de tal\u00f3n sentado\nMovimiento descendente\nestirar.\nPosici\u00f3n inicial\n\u2022 Permita que sus talones vuelvan a caer a la posici\u00f3n inicial. \u2022 Cuando \ncomplete el conjunto, mueva la barra de apoyo a su lugar. ",
+ "name": "Elevaci\u00f3n de tal\u00f3n sentados",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:40.903Z",
+ "language": 2,
+ "uuid": "3c5f9a79-ba52-4602-a982-2e83fb566781",
+ "exercise_base": 1122
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2093,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Franpol",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posici\u00f3n inicial\n\u2022 Mire hacia la m\u00e1quina y coloque las puntas de los pies en el borde m\u00e1s cercano del escal\u00f3n con los pies paralelos entre s\u00ed. \n\u2022 Sumerja su cuerpo debajo de las hombreras y p\u00f3ngase de pie con el cuerpo completamente erguido.\n\u2022 Permita que sus talones caigan m\u00e1s abajo que el escal\u00f3n hasta que sienta un estiramiento.\n\u2022 No permita que le bloqueen las rodillas. \n\nMovimiento hacia arriba \n\u2022 Ponga los dedos de los pies en punta para levantar los talones arriba.\n\u2022 Mantenga su cuerpo erguido y no mire hacia abajo ni se incline hacia adelante o hacia atr\u00e1s.\n\nMovimiento descendente\n\u2022 Permita que sus talones vuelvan a caer a la posici\u00f3n inicial. \n\u2022 Mantenga su cuerpo completamente erguido y no rebote desde la posici\u00f3n m\u00e1s baja para \ncomenzar el movimiento ascendente.",
+ "name": "Elevaci\u00f3n de tal\u00f3n de pie",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:40.937Z",
+ "language": 2,
+ "uuid": "f1badab1-2d99-496d-b9f8-4dd7ed7f6e2c",
+ "exercise_base": 1123
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2094,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "El ejercicio es muy similar a la prensa de pierna ancha:\n\nSi\u00e9ntese en la m\u00e1quina y coloque los pies en la plataforma tan separados que podr\u00eda poner otro pie entre ellos. Los pies son paralelos y apuntan hacia arriba.\n\nBaje tanto el peso, que las rodillas formen un \u00e1ngulo recto. Vuelva a empujar inmediatamente la plataforma hacia arriba, sin ninguna pausa. Cuando est\u00e1 en la posici\u00f3n m\u00e1s baja, las rodillas apuntan un poco hacia afuera y el movimiento debe ser siempre fluido.",
+ "name": "Prensa de piernas cerrada",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:44.716Z",
+ "language": 4,
+ "uuid": "ba6bfe35-8b26-4be8-a89f-93c9b6e57e6e",
+ "exercise_base": 373
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2095,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Si\u00e9ntese en la m\u00e1quina y coloque los pies en la plataforma, un poco m\u00e1s anchos que los hombros. Los pies est\u00e1n girados hacia afuera unos pocos grados.\n\nBaje tanto el peso, que las rodillas formen un \u00e1ngulo recto. Vuelva a empujar inmediatamente la plataforma hacia arriba, sin ninguna pausa. Cuando est\u00e1 en la posici\u00f3n m\u00e1s baja, las rodillas apuntan un poco hacia afuera y el movimiento debe ser siempre fluido.",
+ "name": "Press de piernas abierto",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:45.742Z",
+ "language": 4,
+ "uuid": "79795148-6312-4521-b684-eeae0f005b36",
+ "exercise_base": 374
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2096,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "La extensi\u00f3n de piernas es un ejercicio de entrenamiento con pesas de resistencia que se enfoca en el m\u00fasculo cu\u00e1driceps de las piernas. El ejercicio se realiza utilizando una m\u00e1quina llamada Leg Extension Machine. Hay varios fabricantes de estas m\u00e1quinas y cada uno es ligeramente diferente. La mayor\u00eda de los gimnasios y salas de pesas tendr\u00e1n la m\u00e1quina en sus instalaciones. La extensi\u00f3n de piernas es un ejercicio aislado dirigido a un grupo muscular espec\u00edfico, los cu\u00e1driceps. No debe considerarse como un entrenamiento total de piernas, como la sentadilla o el peso muerto. El ejercicio consiste en doblar la pierna a la altura de la rodilla y extender las piernas, para luego volver a bajarlas a la posici\u00f3n original.",
+ "name": "Curl cuadriceps",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:45.309Z",
+ "language": 4,
+ "uuid": "ae5be74f-29cc-4856-8b07-c97d55e535c6",
+ "exercise_base": 369
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2097,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Press de banca inclinado con barra fija.",
+ "name": "Press de banca inclinado",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:24.142Z",
+ "language": 4,
+ "uuid": "22d018da-206d-4920-8b04-f69b5d3dd767",
+ "exercise_base": 538
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2098,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Franpol",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\nMovimiento descendente\n\u2022 Tire de la barra hacia abajo para que pase cerca de su barbilla y toque la parte superior \nde su pecho. \n\u2022 Mantenga el resto de su cuerpo inm\u00f3vil.\n\nMovimiento hacia arriba \n\u2022 Permita que sus codos se extiendan para permitir que la barra suba hasta la posici\u00f3n inicial.\nposici\u00f3n. \n\u2022 Mantenga el resto de su cuerpo inm\u00f3vil.",
+ "name": "Jal\u00f3n abierto",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:40.985Z",
+ "language": 2,
+ "uuid": "937d4453-c30d-4300-9f19-f83a6efec883",
+ "exercise_base": 1124
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2099,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Franpol",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Movimiento descendente\n\u2022 Tire de la barra hacia abajo para que pase cerca de su barbilla y toque la parte superior \nde su pecho. \n\u2022 Mantenga el resto de su cuerpo inm\u00f3vil.",
+ "name": "Jal\u00f3n abierto supino",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:41.033Z",
+ "language": 2,
+ "uuid": "a008d3c6-3075-4765-8fbc-5bd3bc19b565",
+ "exercise_base": 1125
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2100,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Franpol",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Movimiento descendente\n\n\u2022 Tire de la barra hacia abajo para que pase cerca de su barbilla y toque la parte superior \nde su pecho. \n\u2022 Mantenga el resto de su cuerpo inm\u00f3vil.",
+ "name": "Jal\u00f3n cerrado",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:41.067Z",
+ "language": 2,
+ "uuid": "2419b387-76ac-4a0c-af54-9fba306c54e3",
+ "exercise_base": 1126
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2101,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Franpol",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Movimiento descendente\n\u2022 Tire de la barra hacia abajo para que pase cerca de su barbilla y toque la parte superior \nde su pecho. \n\u2022 Mantenga el resto de su cuerpo inm\u00f3vil.",
+ "name": "Jal\u00f3n cerrado supino",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:41.099Z",
+ "language": 2,
+ "uuid": "3b738355-b6eb-474d-ac9b-2902b4f68ddf",
+ "exercise_base": 1127
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2102,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Franpol",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sujeta dos pesas, los brazos estirados, las manos a los lados, las palmas hacia dentro. Flexiona los brazos y sube el peso con un movimiento r\u00e1pido. Al mismo tiempo, gira los brazos 90 grados al principio del movimiento. En el punto m\u00e1s alto, gira un poco las pesas hacia fuera. Sin pausa, b\u00e1jalas lentamente.No permitas que tu cuerpo se balancee durante el ejercicio, todo el trabajo lo realizan los b\u00edceps, que son los \u00fanicos m\u00fasculos que deben moverse (presta atenci\u00f3n a los codos).",
+ "name": "Curl de biceps con mancuernas sentado",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:41.132Z",
+ "language": 2,
+ "uuid": "aabb2226-277d-4f2b-9e7a-e466b69ab358",
+ "exercise_base": 1128
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2103,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Franpol",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Este ejercicio trabaja y tensa todo el m\u00fasculo del pecho. Este entrenamiento de pecho es bueno, pero el equipo generalmente solo se encuentra en gimnasios p\u00fablicos.",
+ "name": "Aperturas en polea",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:41.168Z",
+ "language": 2,
+ "uuid": "8bbc2f58-3d7c-4253-a76d-cfca61c74785",
+ "exercise_base": 1129
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2104,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Manu, wikipedia",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Para ejecutar el ejercicio, el levantador se para con los pies separados al ancho de los hombros y las pesas o los mangos de resistencia se sostienen a los lados con un agarre en pronaci\u00f3n (por encima de la cabeza).\n\nEl movimiento consiste en llevar los brazos por delante del cuerpo a la altura de los ojos y con s\u00f3lo una ligera flexi\u00f3n del codo. Esto a\u00edsla el m\u00fasculo deltoides anterior (frente al hombro) y utiliza el deltoides anterior para levantar el peso.\n\nAl levantar es importante mantener el cuerpo inm\u00f3vil para que el deltoides anterior se utilice por completo; si el peso no se puede levantar estando quieto, entonces es demasiado pesado y se necesita un peso menor. Es importante mantener una ligera flexi\u00f3n en el codo al levantar, ya que mantener el codo trabado agregar\u00e1 tensi\u00f3n a la articulaci\u00f3n del codo y podr\u00eda causar lesiones.\n\nTambi\u00e9n se puede usar un agarre neutral, similar al que se usa en el curl de martillo. Con esta variaci\u00f3n, el peso se eleva nuevamente al nivel de los ojos, pero en un \u00e1ngulo de 45 grados desde la parte frontal del cuerpo. Esto puede ser beneficioso para las personas con lesiones en el hombro, en particular las relacionadas con el manguito de los rotadores.",
+ "name": "Elevaciones frontales",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:11.285Z",
+ "language": 4,
+ "uuid": "ad5a4419-6bfb-4464-8350-25df7ddc421e",
+ "exercise_base": 256
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2105,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "novadani",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "olver a torre de cable, cable entre patas, barra SZ",
+ "name": "Elevaci\u00f3n frontal con cable",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:28.488Z",
+ "language": 4,
+ "uuid": "fd175a0f-8b44-43fd-b577-f2a8060e3c2b",
+ "exercise_base": 917
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2106,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Coge el cable, p\u00e1rate con los pies a la altura de los hombros, mant\u00e9n la espalda recta e incl\u00ednate un poco hacia delante. Empuje la barra hacia abajo, asegur\u00e1ndose de que los codos no se muevan durante el ejercicio. Gire las manos hacia afuera al final y vuelva a la posici\u00f3n inicial sin pausa.",
+ "name": "Extension de triceps polea",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:57.798Z",
+ "language": 4,
+ "uuid": "b1791058-0d82-4f6e-bf18-bb1151f72353",
+ "exercise_base": 659
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2107,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Franpol",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ejecuci\u00f3n\n1. Realice la posici\u00f3n inicial.\n2. Mantenga el agarre firme en todo momento, suba hasta la altura de los hombros, y hasta que ambos brazos queden flexionados. Exhale y contraiga los b\u00edceps.\n3. Luego baje lentamente, buscando que sus brazos se encuentren totalmente extendidos. En este punto inhale.\n4. Repita las veces que desee.",
+ "name": "Biceps concentrado martillo (maquina)",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:41.204Z",
+ "language": 2,
+ "uuid": "4551a35d-bca0-4c65-bece-41969bd3e58e",
+ "exercise_base": 1130
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2108,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Franpol",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Esta actividad te permitir\u00e1 ejercitar la zona del gl\u00fateo superior o mayor. Por ello, nunca puede faltar en tu rutina de ejercicios aislados para trabajar los gl\u00fateos.\n\nCol\u00f3cate en frente de una m\u00e1quina de poleo y localiza el gancho inferior. Luego, suj\u00e9talo en las tobilleras para trabajar en polea baja. En relaci\u00f3n a la postura, debes estar recto en todo momento. Presta especial atenci\u00f3n a tu espalda para mantenerla derecha y no lastimarte.\n\nEs recomendable que te sujetes a la m\u00e1quina para tener m\u00e1s equilibrio. Con la pierna que est\u00e1s sosteniendo el peso de la polea, realiza un estiramiento lento para atr\u00e1s sin flexionar la rodilla.",
+ "name": "Extensi\u00f3n de gluteos en polea",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:41.291Z",
+ "language": 2,
+ "uuid": "2c3793b1-8e6b-4117-8154-6140143a05fe",
+ "exercise_base": 1131
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2109,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Franpol",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Un ejercicio de extensi\u00f3n de cadera GHD es uno de los mejores ejercicios para gl\u00fateos. Si bien el ejercicio se enfoca principalmente en los gl\u00fateos, tambi\u00e9n es excelente para la zona lumbar, las pantorrillas y los isquiotibiales.",
+ "name": "Extensi\u00f3n de gluteo en m\u00e1quina",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:41.332Z",
+ "language": 2,
+ "uuid": "00a01320-1382-4f36-aa1e-d603a180c0e6",
+ "exercise_base": 1132
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2110,
+ "fields": {
+ "license": 3,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BFad07",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "El curl de piernas, tambi\u00e9n conocido como curl de isquiotibiales, es un ejercicio de aislamiento que se enfoca en los m\u00fasculos isquiotibiales. El ejercicio consiste en flexionar la parte inferior de la pierna contra la resistencia hacia las nalgas. Otros ejercicios que se pueden utilizar para fortalecer los isquiotibiales son las elevaciones de gl\u00fateos y isquiotibiales y el peso muerto.",
+ "name": "Curl femoral",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:09.707Z",
+ "language": 4,
+ "uuid": "861b7564-d1e7-499f-9bcb-6f12d3b34fe3",
+ "exercise_base": 364
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2111,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Franpol",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Para realizarlo, debes estirarte sobre un banco plano con los pies en el suelo para facilitar la estabilidad. Sit\u00faa las manos en pronaci\u00f3n o semi-pronaci\u00f3n (como te sea m\u00e1s c\u00f3modo) y realiza el movimiento.",
+ "name": "PRESS HORIZONTAL",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:41.364Z",
+ "language": 2,
+ "uuid": "eb2e785c-d196-43ad-b2ea-97d28420ef82",
+ "exercise_base": 1133
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2112,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "richmr2174@gmail.com",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Si\u00e9ntese boca arriba (mejor con respaldo). Tome una mancuerna firmemente con ambas manos y sost\u00e9ngala con los brazos extendidos sobre su cabeza. Con las palmas de las manos hacia arriba y sosteniendo el peso de la mancuerna, baje lentamente el peso detr\u00e1s de la cabeza.",
+ "name": "Press de tr\u00edceps sentado",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:43:07.396Z",
+ "language": 4,
+ "uuid": "7feff9f0-6744-48b3-8c84-0eaf6e2e6a8b",
+ "exercise_base": 549
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2113,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Franpol",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "El Jal\u00f3n al pecho es un ejercicio importante para fortalecer la espalda y mejorar la postura, lo que puede contribuir a una vida m\u00e1s saludable. Para realizar este ejercicio correctamente y evitar lesiones, es importante seguir algunos pasos clave:
1. Col\u00f3quese frente a la m\u00e1quina de poleas con las rodillas ligeramente dobladas y los pies en el suelo.
2. Agarre el mango de la polea con las palmas hacia abajo y las manos separadas a la anchura de los hombros.
3. Tire hacia abajo del mango hasta que toque o se acerque al pecho, manteniendo la posici\u00f3n durante uno o dos segundos.
4. Vuelva a subir el mango lentamente a la posici\u00f3n inicial, asegur\u00e1ndose de mantener los brazos y las manos rectos y la espalda recta durante todo el movimiento.
",
+ "name": "JALONES PECHO NEUTRO",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:41.402Z",
+ "language": 2,
+ "uuid": "f7951980-5b23-4e09-812f-dd9c0939c618",
+ "exercise_base": 1136
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2114,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Franpol",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "De pie, de cara al aparato, pies ligeramente separados, barra cogida en pronaci\u00f3n, brazos extendidos, manos separadas una distancia igual a Ia anchura de los hombros.\n\n- Espalda fija y la banda abdominal contra\u00edda, inspirar y llevar la barra hasta los muslos manteniendo los brazos extendidos. (o los codos ligeramente flexionados).\nEspirar al final del movimiento.\n",
+ "name": "PULL OVER POLEA ALTA",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:41.486Z",
+ "language": 2,
+ "uuid": "87f25329-82e6-4bb7-97f4-31d44cddb047",
+ "exercise_base": 1137
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2115,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Franpol",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sobre el banco inclinado frete a la maquina de polea, con el cuerpo boca bajo sobre el banco, se realiza el jal\u00f3n.",
+ "name": "JALON EN BANCO INCLINADO",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:41.551Z",
+ "language": 2,
+ "uuid": "fa1371d7-a27b-4b25-ac74-9c0e603c44c3",
+ "exercise_base": 1138
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2116,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "abeworld",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Conecte una cuerda a una estaci\u00f3n de polea colocada aproximadamente al nivel del pecho. Da un paso atr\u00e1s para que est\u00e9s soportando el peso con los brazos completamente extendidos y asume una postura escalonada (un pie hacia adelante). Doble las rodillas ligeramente para tener una base estable. Retraiga las esc\u00e1pulas (apriete el dedo de su compa\u00f1ero con los om\u00f3platos) y tire del centro de la cuerda ligeramente hacia la cara. Una buena se\u00f1al es pensar en separar los extremos de la cuerda, no solo en tirar hacia atr\u00e1s. A medida que se acerca a su cara, gire externamente para que sus nudillos queden mirando hacia el techo. Mantenga durante un segundo en la posici\u00f3n superior y baje lentamente.",
+ "name": "Face pull",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:28.011Z",
+ "language": 4,
+ "uuid": "63aed287-c385-41ae-94c2-de76c4de93fd",
+ "exercise_base": 222
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2117,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Posici\u00f3n inicial: Comience de pie con pesas en cada mano, la espalda recta y los pies separados al ancho de las caderas. Tus brazos deben estar relajados, apuntando hacia abajo. Tus rodillas deben estar ligeramente flexionadas, tus abdominales contra\u00eddos y tus hombros hacia abajo. Pasos: \n1. Dobla un brazo por el codo, llevando la mancuerna hasta tu hombro. La parte superior del brazo debe permanecer inm\u00f3vil durante este movimiento. 2. Lleva la mancuerna hacia abajo hasta que tu brazo est\u00e9 en su posici\u00f3n original relajada. \n3. Repita, cambiando de brazo.",
+ "name": "Curl de biceps alterno",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:38.940Z",
+ "language": 4,
+ "uuid": "3cb8801d-b6e1-48ee-a82c-834d3b162d60",
+ "exercise_base": 1012
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2118,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Franpol",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "1). Comience colocando la barra en la parte del banco en la que normalmente se sentar\u00eda. Debe asegurarse de alinear la barra correctamente para que no se caiga y est\u00e9 equilibrada.\n\n2). Mu\u00e9vase a la parte delantera del banco, la parte donde generalmente se encuentran los brazos, y col\u00f3quese para recostarse en un \u00e1ngulo de 45 grados con el est\u00f3mago y el torso presionados contra la parte delantera del banco.\n\n3). Los pies, y especialmente los dedos de los pies, deben estar bien colocados en el piso. Luego coloque los brazos superiores sobre la almohadilla que se encuentra en la parte interior del banco. La almohadilla superior debe estar ajustada en las axilas.\n\n4). Use sus brazos para agarrar la barra con las palmas hacia arriba, con un poco de ancho de hombro o un poco m\u00e1s cerca. Su agarre para este ejercicio ser\u00e1 importante. Sosteniendo las manos juntas, apuntar\u00e1 a la cabeza externa del b\u00edceps, mientras que cuanto m\u00e1s separadas est\u00e9n las manos, apuntar\u00e1 a la cabeza interna. Puede experimentar haciendo un conjunto de rizos con un agarre m\u00e1s cercano y otro conjunto con un agarre m\u00e1s ancho para asegurarse de golpear ambas cabezas del b\u00edceps.\n\n5). Poco a poco comience a levantar la barra hacia arriba y exhale. Aseg\u00farese de mantener la posici\u00f3n contratada por un segundo y luego apriete los b\u00edceps. Al hacer esto, desea mantener la parte superior de los brazos estacionaria y rizar el peso lo m\u00e1s alto posible.\n\n6). Vuelva a colocar la barra lentamente en la posici\u00f3n inicial y aseg\u00farese de respirar.\n\n7). Haga una breve pausa antes de repetir la cantidad recomendada de repeticiones para su set.",
+ "name": "Curl Ara\u00f1a",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:41.580Z",
+ "language": 2,
+ "uuid": "82c272b0-0f54-496e-a2a2-b754f179b346",
+ "exercise_base": 1139
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2119,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Franpol",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sentado sobre el aparato, la parte alta de los muslos apoyada sobre el asiento, la punta de los pies sobre la calza, los tobillos en flexi\u00f3n pasiva:\n\n- Efectuar una extensi\u00f3n de los pies (flexi\u00f3n plantar).",
+ "name": "Gemelos en prensa",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:41.608Z",
+ "language": 2,
+ "uuid": "fe06beac-db74-4fc2-a999-827c564e1ff1",
+ "exercise_base": 1140
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2120,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "cleen",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "\n \n\n \n\n \n \n Take all your weight onto one leg and you're going to maintain that position, keeping your hips and pelvis level the whole time. With your back in a neutral position you want to tilt yourself forward kicking your leg back up and then slowly with your glutes bring yourself back up to neutral.\n \n\n\n \n\n \n\n ",
+ "name": "Arabesque",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:41.657Z",
+ "language": 2,
+ "uuid": "479dd60e-ad8e-4338-ad9e-7996da30c84b",
+ "exercise_base": 1141
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2121,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Franpol",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Ajusta la palanca de la m\u00e1quina para adaptarla a tu altura y si\u00e9ntate en la m\u00e1quina con la espalda contra la almohadilla de respaldo.\nColoca los tobillos sobre los cojines , los muslos debajo del cojinete de sujeci\u00f3n justo por encima de las rodillas y las manos en los agarres.Al inspirar realiza una flexi\u00f3n de las rodillas.\nMantener la espalda inm\u00f3vil en todo momento \u00fanicamente solo debe movilizarse los pies por la flexi\u00f3n de rodilla.\nMant\u00e9n la posici\u00f3n contra\u00edda por un segundo.\nLentamente regresa a la posici\u00f3n inicial. Espirar al final del movimiento.",
+ "name": "Curl femoral sentado",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:41.698Z",
+ "language": 2,
+ "uuid": "80de1253-df1e-4a4a-9010-e4d078a3c49e",
+ "exercise_base": 1142
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2122,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Franpol",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Espalda en maquina de extensi\u00f3n con peso",
+ "name": "Back extensi\u00f3n",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:41.724Z",
+ "language": 2,
+ "uuid": "c6e202ff-0b92-4200-8a38-e09db554e6e0",
+ "exercise_base": 1143
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2123,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Franpol",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Coloca la polea en el pelda\u00f1o m\u00e1s bajo de la m\u00e1quina. Coloque los pies en los soportes disponibles, si no hay soporte, busca un step y col\u00f3calo delante de la m\u00e1quina antes de colocar los pies en ella.\n\nComienza con los brazos completamente extendidos, ya que este movimiento se dirige a los dorsales y esta posici\u00f3n es la que mejor compromete la zona. Mant\u00e9n la cabeza, la espalda y la columna vertebral alineadas de forma neutra, con el pecho elevado y el n\u00facleo comprometido. Con una peque\u00f1a flexi\u00f3n de las rodillas, tira del accesorio hacia tu cuerpo hasta justo debajo del ombligo, iniciando el movimiento llevando los codos hacia las caderas, manteniendo los codos dentro. Cuando el agarre (accesorio) llegue a tu torso, aprieta los dorsales y los om\u00f3platos, manteniendo la contracci\u00f3n durante 1-2 segundos. Vuelve al principio y repite el n\u00famero de repeticiones deseado.",
+ "name": "Remo Gironda",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:41.991Z",
+ "language": 2,
+ "uuid": "edd7d6e7-04f6-41ed-8ce8-fb1b12d8376b",
+ "exercise_base": 1144
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2124,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Franpol",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Separamos las piernas a la distancia de los hombros.\n\nCogemos la barra con agarre Prono, siendo el agarre ancho a la altura de los hombros por lo menos.(explicaremos en los errores comunes el porque de este agarre).\nElevamos la barra hacia el ment\u00f3n pero sin llegar a tocarlo, aguantamos 1 segundo y volvemos a bajar de forma controlada.\nLa espalda siempre recta y sin ning\u00fan tipo de balanceo corporal.",
+ "name": "REMO AL MENTON",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:48:12.160Z",
+ "language": 2,
+ "uuid": "ad91276c-264a-499a-98d3-36d109f5a43b",
+ "exercise_base": 1145
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2125,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "L'esercizio \u00e8 lo stesso di una panca normale:\n\n Prendi due manubri e sdraiati su una panca, assicurati che i piedi \nsiano ben saldi a terra e che la schiena non sia arcuata, ma abbia un \nbuon contatto con la panca. Le braccia sono tese davanti a te, \nall'incirca alla larghezza delle spalle. Piega ora un po' le braccia e \nabbassale lateralmente con un movimento a semicerchio. Senza modificare\n l'angolo del gomito, riportali indietro con un movimento fluido.",
+ "name": "croci con manubri su panca declinata",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:43.238Z",
+ "language": 13,
+ "uuid": "d9941b82-83be-4403-874b-150a895dcf21",
+ "exercise_base": 239
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2126,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "novadani",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "macchina seduta, schiena dritta, esercizio lento",
+ "name": "Pectoral Machine",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:37.885Z",
+ "language": 13,
+ "uuid": "923cb2e4-2b7c-490c-8b5a-3374e7fa9116",
+ "exercise_base": 926
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2127,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- La panca dovrebbe essere inclinata ovunque da 30 a 45 gradi
\n- Assicurati di premere i manubri verso l'alto (perpendicolarmente al pavimento)
",
+ "name": "Panca inclinata con manubri",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:51.230Z",
+ "language": 13,
+ "uuid": "7e272f23-0e0d-4226-ac20-cb57bc520071",
+ "exercise_base": 537
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2128,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "MorugaSkorpio",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Hyperextensions, also known as back extensions or reverse crunches, are exercises that target the muscles of the lower back, specifically the erector spinae. Here's how to perform hyperextensions correctly:- Lie facedown on a hyperextension bench or a stability ball, positioning your hips at the edge and securing your ankles under the foot pads or having a partner hold them.
- Place your hands behind your head, crossing your arms at the wrists or resting them on your chest.
- Engage your core muscles by drawing your belly button toward your spine.
- Slowly lift your upper body off the bench or ball, focusing on using your lower back muscles to initiate the movement. Keep your neck in a neutral position.
- Continue lifting until your body forms a straight line from your head to your heels.
- Pause briefly at the top of the movement, then slowly lower your upper body back down to the starting position, maintaining control throughout the motion.
- Repeat for the desired number of repetitions, usually 8 to 12.
",
+ "name": "Iperestensioni Lombari",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:42.037Z",
+ "language": 2,
+ "uuid": "19cc50ca-855e-44fb-b210-892bff37401e",
+ "exercise_base": 1146
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2129,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "MorugaSkorpio",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Le iperestensioni lombari, note anche come estensioni del dorso o crunch inversi, sono esercizi che mirano ai muscoli della parte bassa della schiena, in particolare l'erettore spinale. Ecco come eseguire correttamente le iperestensioni lombari:- Sdraiati a pancia in gi\u00f9 su una panca per iperestensioni o su una palla da ginnastica, posizionando i fianchi sul bordo e fissando le caviglie sotto i supporti per i piedi o facendole tenere da un partner.
- Metti le mani dietro la testa, incrociando le braccia sui polsi o appoggiandole sul petto.
- Contrai i muscoli addominali tirando il tuo ombelico verso la colonna vertebrale.
- Solleva lentamente la parte superiore del corpo dalla panca o dalla palla, concentrandoti sull'uso dei muscoli della parte bassa della schiena per iniziare il movimento. Mantieni il collo in posizione neutra.
- Continua a sollevarti finch\u00e9 il tuo corpo forma una linea retta dalla testa ai talloni.
- Brevemente fai una pausa nella posizione pi\u00f9 alta del movimento, quindi abbassa lentamente la parte superiore del corpo fino alla posizione di partenza, mantenendo il controllo durante tutto il movimento.
- Ripeti per il numero desiderato di ripetizioni, di solito da 8 a 12.
",
+ "name": "Iperestensioni lombari",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:42.053Z",
+ "language": 13,
+ "uuid": "754ecf37-e4e0-4250-9858-9ec2f744936e",
+ "exercise_base": 1146
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2130,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sedersi, appoggiare i piedi sui punti di appoggio e afferrare la sbarra con una presa larga. Tirate il peso con un movimento rapido verso l'ombelico, non in alto. Durante il movimento, tenere le braccia e i gomiti vicini al corpo. Le spalle sono unite. Lasciare scendere lentamente il peso finch\u00e9 le braccia non sono completamente distese.",
+ "name": "Pulley basso",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:38.539Z",
+ "language": 13,
+ "uuid": "8ba6468d-97cc-4f45-92a7-0a665c4d90a3",
+ "exercise_base": 394
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2131,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "drthurlow",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "afferrare la sbarra larga e portare fino al mento sentendo sempre l'adduzione scapolare durante l'esecuzione",
+ "name": "Lat pull down",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:38:50.286Z",
+ "language": 13,
+ "uuid": "dbdccdc4-425e-4b25-9f05-8c5b6ac24cb2",
+ "exercise_base": 355
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2132,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "La elevaci\u00f3n de piernas a 90\u00b0 en la barra es un ejercicio muy intenso en el que intervienen todos los m\u00fasculos abdominales.",
+ "name": "Elevaciones de rodillas",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:33:17.350Z",
+ "language": 4,
+ "uuid": "f61db0b4-afcc-4d6f-a62d-159aaa435c52",
+ "exercise_base": 978
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2133,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "En la posici\u00f3n de plancha correcta, coloque los pies a una distancia ligeramente superior a la anchura de los hombros. Levante y toque alternativamente el hombro opuesto con una mano.",
+ "name": "Plancha a una mano alterna",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:38.000Z",
+ "language": 4,
+ "uuid": "00bd867e-1758-4e3a-bfbd-07b35ea07392",
+ "exercise_base": 1091
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2134,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "novadani",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sentado al rev\u00e9s en un banco de b\u00edceps con un agarre estrecho",
+ "name": "Curl de predicador inverso",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:41.369Z",
+ "language": 4,
+ "uuid": "d809851e-143a-442e-8724-5c0341c09cbf",
+ "exercise_base": 913
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2135,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Fique firme, com os p\u00e9s ligeiramente mais afastados do que os ombros. Fique diretamente atr\u00e1s da barra, onde ela mal deve tocar sua canela, com os p\u00e9s apontando um pouco para fora. Curve-se com as costas retas, os joelhos tamb\u00e9m apontando um pouco para fora. Agarre a barra com uma pegada na largura dos ombros, uma pegada por baixo e uma pegada reversa.\n\nPuxe o peso para cima. No ponto mais alto, fa\u00e7a uma leve depress\u00e3o para tr\u00e1s e puxe a barra para tr\u00e1s. Segure 1 ou 2 segundos nessa posi\u00e7\u00e3o. Des\u00e7a, certificando-se de que as costas n\u00e3o est\u00e3o dobradas. Depois de descer, voc\u00ea pode voltar assim que os pesos tocarem o ch\u00e3o ou fazer uma pausa, dependendo do peso.",
+ "name": "Levantamento terra",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:37:15.979Z",
+ "language": 7,
+ "uuid": "e570cd82-5a8f-4768-a2f3-8d60bad5c6e8",
+ "exercise_base": 184
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2136,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Os pull-ups da m\u00e1quina s\u00e3o uma varia\u00e7\u00e3o assistida do exerc\u00edcio pull-up tradicional. Eles s\u00e3o projetados para ajudar as pessoas que est\u00e3o desenvolvendo a for\u00e7a necess\u00e1ria para realizar o movimento completo. A m\u00e1quina permite ajustar o peso para fornecer suporte adequado durante o exerc\u00edcio.\n\nPara realizar flex\u00f5es na m\u00e1quina, siga os seguintes passos: posicione-se corretamente, ajuste o peso para o suporte desejado, segure a barra com as m\u00e3os alinhadas com os ombros, mantenha os bra\u00e7os retos e a postura ereta. Inicie o movimento flexionando os cotovelos e puxando o corpo em dire\u00e7\u00e3o \u00e0 barra. Suba at\u00e9 que seu queixo esteja acima da barra e seus ombros estejam firmes.\n\nA descida deve ser feita de forma controlada, estendendo totalmente os bra\u00e7os. Realize o n\u00famero desejado de repeti\u00e7\u00f5es, adaptando-o \u00e0 sua habilidade. Lembre-se de respirar corretamente durante o exerc\u00edcio, inspirando na fase descendente e expirando ao puxar o corpo para cima.\n\nA pr\u00e1tica regular de flex\u00f5es na m\u00e1quina fortalecer\u00e1 os m\u00fasculos das costas, ombros e bra\u00e7os, ajudando a melhorar a postura e a for\u00e7a geral. \u00c0 medida que voc\u00ea ganha mais for\u00e7a, pode reduzir gradualmente a assist\u00eancia fornecida pela m\u00e1quina e progredir para a tradicional flex\u00e3o sem ajuda.\n\nEssa varia\u00e7\u00e3o do exerc\u00edcio \u00e9 uma op\u00e7\u00e3o acess\u00edvel para iniciantes ou pessoas que lutam para realizar flex\u00f5es completas. Lembre-se de adaptar o peso e o n\u00famero de repeti\u00e7\u00f5es de acordo com seu n\u00edvel de for\u00e7a e capacidade. A pr\u00e1tica regular e a progress\u00e3o gradual ajudar\u00e3o a melhorar sua forma e progredir em dire\u00e7\u00e3o a flex\u00f5es completas.",
+ "name": "Pull Ups na m\u00e1quina",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:41:26.773Z",
+ "language": 7,
+ "uuid": "743f7b44-541d-4d8c-955d-a1e44635aabe",
+ "exercise_base": 477
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2137,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sente-se, coloque os p\u00e9s nos pontos de apoio e agarre a barra com uma pegada larga. Puxe o peso com um movimento r\u00e1pido em dire\u00e7\u00e3o ao umbigo, n\u00e3o para cima. Mantenha os bra\u00e7os e cotovelos durante o movimento pr\u00f3ximos ao corpo. Seus ombros s\u00e3o puxados juntos. Deixe o peso cair lentamente at\u00e9 que seus bra\u00e7os estejam completamente esticados.",
+ "name": "Remada baixa",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:39:39.559Z",
+ "language": 7,
+ "uuid": "4e2fec40-7111-47de-a687-4d22a7e78d7d",
+ "exercise_base": 394
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2138,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "burenl",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sentado em um banco, pegue uma barra com as palmas das m\u00e3os voltadas para cima e as m\u00e3os afastadas na largura dos ombros. Descanse os antebra\u00e7os nas coxas e deixe os pulsos pendurados sobre os joelhos. Execute o movimento curvando as palmas das m\u00e3os e os pulsos em dire\u00e7\u00e3o ao rosto.\n\nFa\u00e7a uma pausa por um momento na posi\u00e7\u00e3o superior e, em seguida, retorne lentamente a barra \u00e0 posi\u00e7\u00e3o inicial.",
+ "name": "Flex\u00e3o de Punho com Barra",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:35:43.964Z",
+ "language": 7,
+ "uuid": "fff7e37c-67a4-46a1-b859-cef0ade836db",
+ "exercise_base": 51
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2139,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Agarre a barra, fique em p\u00e9 com os p\u00e9s afastados dos ombros, mantenha as costas retas e incline-se um pouco para a frente. Empurre a barra para baixo, certificando-se de que os cotovelos n\u00e3o se movam durante o exerc\u00edcio. Sem pausa, volte \u00e0 posi\u00e7\u00e3o inicial.",
+ "name": "Extens\u00f5es de tr\u00edceps no cabo com barra",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:21.449Z",
+ "language": 7,
+ "uuid": "bbade4e4-8848-43bc-bbc9-345a773bcef1",
+ "exercise_base": 660
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2141,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "anto.kreegyr",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Triceps pushdown on cable using lat bar.\n",
+ "name": "Triceps Pushdown",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:42.080Z",
+ "language": 2,
+ "uuid": "f34914be-4155-4576-879b-7c024f8b02ff",
+ "exercise_base": 1185
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2142,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "anto.kreegyr",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "One arm bent over row on cable with a machine",
+ "name": "One Arm Bent Row",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:42.172Z",
+ "language": 2,
+ "uuid": "6a777fd3-cbe7-4051-94c5-a247a23a7bce",
+ "exercise_base": 1186
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2143,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "anto.kreegyr",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "High pull down on cable on machine..",
+ "name": "High Pull",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:42.219Z",
+ "language": 2,
+ "uuid": "c4f94bff-029a-4472-97e4-54ea784ac677",
+ "exercise_base": 1187
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2144,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "con una pesa en una mano, estiramos el brazo hacia abajo, flexionamos el otro brazo apoyando la mano en la cabeza. Ahora llevamos la mano con la pesa girando el torso arriba y abajo",
+ "name": "Flexi\u00f3n lateral",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:42.276Z",
+ "language": 2,
+ "uuid": "4d07c7bb-00d8-48e7-bf70-20627d27ff53",
+ "exercise_base": 1188
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2145,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "sentado en el suelo agarramos la pesa rusa, flexionamos las piernas y las separamos del suelo. Ahora llevaremos a un lado y otro la pesa",
+ "name": "Abdominales sovieticas",
+ "created": "2023-08-06T08:17:17.349Z",
+ "last_update": "2023-12-26T16:47:42.313Z",
+ "language": 2,
+ "uuid": "5be194a2-42db-491b-9789-16dc23754c64",
+ "exercise_base": 1189
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2146,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Franpol",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "POSICI\u00d3N INICIAL:
Seleccione el peso adecuado en una barra. Col\u00f3quese de pie con la barra usando un agarre prono y las manos a la anchura de los hombros. Contraiga el suelo pelvico y el core mientras mantiene su pecho levantado.
EJECUCI\u00d3N:
Contrayendo los b\u00edceps, doble los codos totalmente mientras exhala. Vuelva a la posici\u00f3n inicial con un suave movimiento mientras inhala.
",
+ "name": "Curl de biceps con agarre prono",
+ "created": "2023-08-06T16:42:54.950Z",
+ "last_update": "2023-12-26T16:47:42.373Z",
+ "language": 2,
+ "uuid": "1e6a664c-ee0c-45c4-8da2-95a1f7711011",
+ "exercise_base": 1190
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2147,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Benefits of the Bulgarian split squat abound. As a lower body exercise, it strengthens the muscles of the legs, including the quads, hamstrings, glutes, and calves. Also, as a single-leg exercise, your core is forced to work in overdrive to maintain your balance.",
+ "name": "Bulgarian Split Squats",
+ "created": "2023-08-10T14:33:26.120Z",
+ "last_update": "2023-12-26T16:47:42.415Z",
+ "language": 2,
+ "uuid": "ff7d8d9d-11ca-4684-bd3f-d0ecae2ed2ec",
+ "exercise_base": 1191
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2148,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Franpol",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Con una mancuerna en cada mano, vamos a realizar movimientos alternos de llevar la mancuerna hacia arriba.",
+ "name": "Curl de biceps alterno",
+ "created": "2023-08-11T04:31:16.757Z",
+ "last_update": "2023-12-26T16:47:42.621Z",
+ "language": 2,
+ "uuid": "a4467288-4034-4b90-9840-145f7b890d9b",
+ "exercise_base": 1192
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2149,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "lion",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Hold a dumbbell, barbell weight or something else that is heavy with both hands, but make sure it is not too heavy and you are able to keep in form.
- Lean back to a 45-degree angle from the floor. For an extra challenge, lift your feet off the floor.
- Rotate your arms to one side to the same level as your chest, touch the floor for a little extra challenge, and then do the same to the other side. When you're back in your original position after doing both sides it will count as 1 rep.
",
+ "name": "Russian Twist",
+ "created": "2023-09-11T12:54:31.672Z",
+ "last_update": "2023-12-26T16:47:42.660Z",
+ "language": 2,
+ "uuid": "83128bfa-20c7-48f8-a0de-1d3e6bb1bf3b",
+ "exercise_base": 1193
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2150,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "prevail90",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "The Pallof press is an anti-rotation exercise that trains the larger and smaller muscles around the spine to resist rotation.- Stand parallel to the cable machine or to the anchor point to the \nresistance band and clasp with the handle or band with both hands.
- Make sure your torso is front on and bring your hands to the center of your chest and slowly press out.
- Slowly return your hands to the chest and repeat.
",
+ "name": "PALLOF PRESS",
+ "created": "2023-09-29T00:15:43.354Z",
+ "last_update": "2023-12-26T16:47:42.764Z",
+ "language": 2,
+ "uuid": "6477e68e-27a9-4165-93f0-b94a30eac67f",
+ "exercise_base": 1194
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2151,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "BeLikeWater",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Rennen of joggen in het park of een cardiomachine",
+ "name": "Hardlopen",
+ "created": "2023-09-29T15:03:19.373Z",
+ "last_update": "2023-12-26T16:43:30.948Z",
+ "language": 6,
+ "uuid": "a45dfeaa-5389-49b2-9586-16d7ec84e7e3",
+ "exercise_base": 527
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2152,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Insight",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "With feet a little wider than shoulder-width apart and staying low to mimic a defensive position, you should step with their lead leg and push off with their plant leg.\nAfter three slides, rotate your body for 180 degree on the guiding (/outer) leg and do a squat. Continue.",
+ "name": "Side Slides + Squats",
+ "created": "2023-10-06T16:52:13.845Z",
+ "last_update": "2023-12-26T16:47:42.801Z",
+ "language": 2,
+ "uuid": "d6cdcadf-c1e8-486e-aca6-052ebf5e94f5",
+ "exercise_base": 1195
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2153,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Insight",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Exercises for strengthening knee and leg musculature.- Lateral Wall Drills March - https://youtu.be/9RiTlJ6Mmek
- Lateral Wall Drills OPEN - https://youtu.be/ADRlN8-Wfdg
- Lateral Wall Drills CROSS - https://youtu.be/hGH2sj0Tzu4
",
+ "name": "Wall Drills",
+ "created": "2023-10-06T17:13:57.420Z",
+ "last_update": "2023-12-26T16:47:42.828Z",
+ "language": 2,
+ "uuid": "948f064e-0127-4935-9661-9c2a0aed9604",
+ "exercise_base": 1196
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2154,
+ "fields": {
+ "license": 1,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wger.de",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
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+ "name": "\u0413\u0438\u043f\u0435\u0440\u044d\u043a\u0441\u0442\u0435\u043d\u0437\u0438\u044f",
+ "created": "2023-10-14T14:41:52.678Z",
+ "last_update": "2023-12-26T16:38:17.136Z",
+ "language": 5,
+ "uuid": "396862ec-8054-4866-a90b-5cc5e0f9479c",
+ "exercise_base": 301
+ }
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+ {
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+ "pk": 2155,
+ "fields": {
+ "license": 2,
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+ "license_object_url": "",
+ "license_author": "enros7500",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
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+ "name": "\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439",
+ "created": "2023-10-14T14:52:00.698Z",
+ "last_update": "2023-12-26T16:33:13.911Z",
+ "language": 5,
+ "uuid": "ff1cf22c-35a4-429f-9a5c-3d4e30844eef",
+ "exercise_base": 849
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2156,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "Gavru",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Maintain a straight body, retract your shoulder blades, and pull your \nchest to the bar for an effective back and upper body workout.",
+ "name": "Inverted Rows",
+ "created": "2023-10-18T16:41:54.961Z",
+ "last_update": "2023-12-26T16:47:42.850Z",
+ "language": 2,
+ "uuid": "5b6a6e3b-444d-4265-87b9-87fc7274373a",
+ "exercise_base": 1198
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2157,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Hinsetzen, Beine in die Auflage legen/gegen die Polster dr\u00fccken, Beine zusammendr\u00fccken bis die Auflagen aneinander sto\u00dfen",
+ "name": "Adduktorenmaschine",
+ "created": "2023-10-21T10:52:38.038Z",
+ "last_update": "2023-12-26T16:47:42.953Z",
+ "language": 2,
+ "uuid": "61ced0a5-2faa-4f5f-b5e6-d4d5dc805e58",
+ "exercise_base": 1199
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2158,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "m\u00fasculos implicados: b\u00edceps Agarre las asas de las correas TRX, incline el cuerpo hacia atr\u00e1s, brazos y piernas extendidos, cuerpo posicionado en una sola l\u00ednea. (no es de abdominales, es de brazos)",
+ "name": "Biceps con TRX",
+ "created": "2023-11-10T15:03:05.317Z",
+ "last_update": "2023-12-26T16:33:16.511Z",
+ "language": 4,
+ "uuid": "831f44bf-f69a-4ef2-a5ed-3c5148c318ba",
+ "exercise_base": 958
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2159,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "cynomops",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- \nStand up straight
- Lift the balls of your feet, resting on your heels.
",
+ "name": "Tibialis raises",
+ "created": "2023-11-13T15:51:52.034Z",
+ "last_update": "2023-12-26T16:47:43.038Z",
+ "language": 2,
+ "uuid": "121f6364-0901-4e90-9895-b3937b348fb4",
+ "exercise_base": 1200
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2160,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "cynomops",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Comienza parado con los pies al ancho de las caderas. Cruza el pie derecho detr\u00e1s de ti a la esquina izquierda y parte posterior de la sala mientras doblas ambas rodillas. Regresa y repite alternando los lados. Mant\u00e9n las caderas y los hombros hacia adelante cuando cruzas los pies y doblas las rodillas.",
+ "name": "Dragon squat",
+ "created": "2023-11-14T15:08:33.752Z",
+ "last_update": "2023-12-26T16:47:43.074Z",
+ "language": 2,
+ "uuid": "2c58bd06-b986-482d-8156-1502b888199f",
+ "exercise_base": 1201
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2161,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wakanda90",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Begin by lying down on your side with your top leg straight and your bottom leg bent for support.
- Lift your top leg off the ground
- (optional) - Hold position at the top
\nResources:- 40 seconds YouTube video: https://www.youtube.com/watch?v=g9FtnmsIYgI
",
+ "name": "Side Lying Hip Abduction",
+ "created": "2023-11-20T18:26:54.438Z",
+ "last_update": "2023-12-26T16:47:43.101Z",
+ "language": 2,
+ "uuid": "4406ac0a-39ed-4616-9dcd-3f4bf2857a11",
+ "exercise_base": 1202
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2162,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wakanda90",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Stand on the floor or on the edge of a step to increase the range of movement.
- Raise one foot.
- Lift your heel until you're standing on your toes.
- (variable) Stay in this position for three seconds
- Slowly lower your foot until you almost touch the ground with your heel - don't slam your foot!
",
+ "name": "Calf raises, left leg",
+ "created": "2023-11-22T01:38:53.342Z",
+ "last_update": "2023-12-26T16:47:43.163Z",
+ "language": 2,
+ "uuid": "029d85b7-1b77-4baa-97b7-5d8135a91ae4",
+ "exercise_base": 1203
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2163,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "cynomops",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Pararse derecho
- Levantar la punta de los pies, apoy\u00e1ndose sobre el tal\u00f3n.
",
+ "name": "Elevaci\u00f3n tibial anterior",
+ "created": "2023-11-22T01:43:51.333Z",
+ "last_update": "2023-12-26T16:47:43.023Z",
+ "language": 4,
+ "uuid": "23d0f076-c7a1-4ce6-ad68-d051508a019b",
+ "exercise_base": 1200
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2164,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Sessi\u00f3 de c\u00e0rdio en bicicleta est\u00e0tica Technogym Bike Excite 1000",
+ "name": "Cycling cardio session",
+ "created": "2023-11-24T09:56:34.322Z",
+ "last_update": "2023-12-26T16:47:43.187Z",
+ "language": 2,
+ "uuid": "ee767b2d-99ca-4da2-8117-d75e47945f5e",
+ "exercise_base": 1204
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2165,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wakanda90",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "- Sitting on a bench, grab the dumbbell with your palms facing up \nand your hands shoulder-width apart. Rest your forearms on your thighs \nand allow your wrists to hang over your knees.
- Perform the movement by \ncurling your palms and wrists towards your face.
- (optional/variable) Pause at the top.
- Slowly return to the starting position.
",
+ "name": "Wrist curl, dumbbells",
+ "created": "2023-11-25T15:14:05.557Z",
+ "last_update": "2023-12-26T16:47:43.225Z",
+ "language": 2,
+ "uuid": "6b77a0ac-b932-4c64-94bd-a18b3841a2c7",
+ "exercise_base": 1205
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2166,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Start in a plank position with hands under your shoulders and your body in a straight line.\n\nSlowly lift your legs by bending your knees, aiming to bring your feet over your back while raising your hips.\n\nEngage your core muscles for stability, trying to bring your feet towards your head.\n\nHold this position briefly before slowly and controlledly bringing your legs back to the starting position.\n\nRepeat the movement slowly and steadily for the desired number of repetitions, ensuring to maintain form and avoid injuries.",
+ "name": "scorpion kick",
+ "created": "2023-11-25T17:30:41.381Z",
+ "last_update": "2023-12-26T16:47:43.275Z",
+ "language": 2,
+ "uuid": "c98f33b4-c1fe-47fb-bb16-fd14753c45f9",
+ "exercise_base": 1206
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2167,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": null,
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Beginne in einer Liegest\u00fctzposition mit den H\u00e4nden unter den Schultern und dem K\u00f6rper in einer geraden Linie.\n\nHebe langsam deine Beine an, indem du deine Knie biegst und versuchst, deine F\u00fc\u00dfe \u00fcber deinen R\u00fccken zu bringen, w\u00e4hrend du deine H\u00fcfte anhebst.\n\nHalte deine Bauchmuskeln angespannt, um Stabilit\u00e4t zu gew\u00e4hrleisten, und versuche, die F\u00fc\u00dfe in Richtung deines Kopfes zu bringen.\n\nHalte diese Position kurz, bevor du die Beine wieder kontrolliert zur\u00fcck in die Ausgangsposition bringst.\n\nWiederhole die Bewegung langsam und kontrolliert f\u00fcr die gew\u00fcnschte Anzahl von Wiederholungen, wobei du darauf achtest, die Form beizubehalten und Verletzungen zu vermeiden.",
+ "name": "Skorpion-Kick",
+ "created": "2023-11-25T17:30:41.596Z",
+ "last_update": "2023-12-26T16:47:43.269Z",
+ "language": 1,
+ "uuid": "59ab1b39-78ff-4b45-aa1e-6783ce934ae6",
+ "exercise_base": 1206
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2168,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "lxmx",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Get into the push-up position with your shoulders directly above your hands and your feet hip-width apart. \n\nMake sure that your body forms a straight line from your head to your heels. \n\nNow pull your right knee towards your chest. While keeping your knee bent, lift your right leg as high as possible with your lower right leg pointing straight up. \n\nNow rotate your hips so that your right foot swings over your left leg. \n\nContinue to rotate and move your right foot towards the floor until you are forced to roll onto the outside of your left standing foot. Make sure that you do not rotate your upper body. \n\nNow return to the starting position and repeat the exercise with your right leg.",
+ "name": "Scorpion Kick",
+ "created": "2023-11-25T18:08:11.765Z",
+ "last_update": "2023-12-26T16:47:43.296Z",
+ "language": 2,
+ "uuid": "83a5c65e-40ff-4d8e-8931-0748b2750d7c",
+ "exercise_base": 1207
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2169,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "lxmx",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Geh in die Liegest\u00fctzposition, deine Schultern befinden sich direkt \u00fcber deinen H\u00e4nden, deine F\u00fc\u00dfe sind h\u00fcftbreit voneinander entfernt. \nAchte darauf, dass dein K\u00f6rper vom Kopf bis zu den Fersen eine gerade Linie bildet. \n\nNun zieh dein rechtes Knie Richtung Brust. W\u00e4hrend das Knie gebeugt bleibt, hebst du dein rechtes Bein so weit wie m\u00f6glich an, der rechte Unterschenkel zeigt gerade nach oben. \n\nDrehe jetzt deine H\u00fcfte, sodass dein rechter Fu\u00df \u00fcber dein linkes Bein schwingt. Rotiere weiter und bewege den rechten Fu\u00df so weit Richtung Boden, bis du gezwungen bist, auf die Au\u00dfenseite deines linken Standfu\u00dfes zu rollen. Achte darauf, dass du den Oberk\u00f6rper nicht mitdrehst. \n\nKehre nun in die Ausgangsposition zur\u00fcck und wiederhole die \u00dcbung mit dem rechten Bein.",
+ "name": "Skorpion-Kick",
+ "created": "2023-11-25T18:08:11.877Z",
+ "last_update": "2023-12-26T16:47:43.303Z",
+ "language": 1,
+ "uuid": "bb6db8e2-ab1b-414b-980e-fbf31c3a1e0d",
+ "exercise_base": 1207
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2170,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "lxmx",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Stand upright with your chest slightly raised, your feet hip-width apart and your toes pointing straight ahead.\n\nBring your hands to the back of your head with your fingers slightly interlaced and your elbows pointing to the side. Push your hips back and bend your knees, keeping your upper body as upright as possible. \n\nPush your knees outwards, they must never point towards each other. If your upper body moves slightly forward, make sure that it does not bend. Always keep your elbows level with your ears by tensing the muscles between your shoulder blades. If you are flexible enough, you can sink down until your buttocks touch your calves.\nHowever, make sure that you do not bend your spine. \n\nBefore this happens, reverse the movement and use your heels and glutes to push yourself upwards with so much momentum that your feet lift off briefly and you do a little hop. \n\nIf necessary, correct the position of your feet, arms and upper body before you move on to the next repetition.\n\nTranslated with www.DeepL.com/Translator (free version)",
+ "name": "Prisoner Squat",
+ "created": "2023-11-25T18:14:04.083Z",
+ "last_update": "2023-12-26T16:47:43.333Z",
+ "language": 2,
+ "uuid": "fa39d6f2-0efa-4b16-8660-266194e77f86",
+ "exercise_base": 1208
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2171,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "lxmx",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Stell dich mit leicht angehobenem Brustkorb aufrecht hin, deine F\u00fc\u00dfe sind h\u00fcftbreit voneinander entfernt, die Zehen zeigen gerade nach vorne. Nimm deine H\u00e4nde mit leicht verschr\u00e4nkten Fingern an den Hinterkopf, die Ellbogen zeigen zur Seite. Schiebe deine H\u00fcfte nach hinten und beuge deine Knie, der Oberk\u00f6rper bleibt dabei so aufrecht wie m\u00f6glich. Dr\u00fcck deine Knie nach au\u00dfen, sie d\u00fcrfen auf keinen Fall zueinanderzeigen. Wenn sich dein Oberk\u00f6rper leicht nach vorne bewegt, achte darauf, dass er sich nicht kr\u00fcmmt. Halte die Ellbogen stets auf H\u00f6he der Ohren, indem du die Muskeln zwischen deinen Schulterbl\u00e4ttern anspannst. Wenn du beweglich genug bist, kannst du so weit nach unten sinken, bis dein Ges\u00e4\u00df deine Waden ber\u00fchrt. Achte dabei aber darauf, dass du deine Wirbels\u00e4ule nicht kr\u00fcmmst. Bevor das passiert, kehrst du die Bewegung um und dr\u00fcckst dich aus deinen Fersen und Ges\u00e4\u00dfmuskeln mit so viel Schwung nach oben, dass deine F\u00fc\u00dfe kurz abheben und du einen kleinen H\u00fcpfer machst. Korrigiere gegebenenfalls die Position der F\u00fc\u00dfe, Arme und des Oberk\u00f6rpers, bevor du die n\u00e4chste Wiederholung anschlie\u00dft.",
+ "name": "Prisoner Squat",
+ "created": "2023-11-25T18:14:04.184Z",
+ "last_update": "2023-12-26T16:47:43.343Z",
+ "language": 1,
+ "uuid": "42ff0c9d-2516-48e8-907c-cabcac07d960",
+ "exercise_base": 1208
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2172,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "lxmx",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Get into a push-up position with your shoulders directly above your hands and your feet hip-width apart. Draw your belly button in towards your spine and tighten your abdominal muscles. Lift your left foot about five centimetres off the floor. Point your toes straight down. Do not move your hips. Your body forms a straight line from your head to your heels throughout the exercise. Now bend your elbows, lower your chest to the floor and push yourself back up. Repeat the exercise on the other side.",
+ "name": "Shoulder width three-point push-up",
+ "created": "2023-11-25T19:03:49.393Z",
+ "last_update": "2023-12-26T16:48:12.208Z",
+ "language": 2,
+ "uuid": "0830bae6-4229-43c9-83f7-efbb059873b3",
+ "exercise_base": 1209
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2173,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "lxmx",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Geh in die Liegest\u00fctzposition, deine Schultern befinden sich direkt \u00fcber den H\u00e4nden, deine F\u00fc\u00dfe sind h\u00fcftbreit voneinander entfernt. Zieh den Bauchnabel in Richtung Wirbels\u00e4ule und spann die Bauchmuskulatur an. Hebe deinen linken Fu\u00df etwa f\u00fcnf Zentimeter vom Boden an. Die Zehen zeigen gerade nach unten. Bewege dabei nicht deine H\u00fcften. Dein K\u00f6rper bildet w\u00e4hrend der ganzen \u00dcbung eine gerade Linie vom Kopf bis zu den Fersen. Nun beuge die Ellbogen, senke deinen Brustkorb bis zum Boden ab und dr\u00fcck dich wieder nach oben. Wiederhole die \u00dcbung auf der anderen Seite.",
+ "name": "Schulterbreite Dreipunkt-Liegest\u00fctze",
+ "created": "2023-11-25T19:03:49.523Z",
+ "last_update": "2023-12-26T16:48:12.195Z",
+ "language": 1,
+ "uuid": "2e5a6803-4f97-45c0-974b-ce6212608a6a",
+ "exercise_base": 1209
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2174,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "lxmx",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Lie on your stomach with your legs more than shoulder-width apart and your feet up. Your arms are stretched out to the side and form a T with your upper body, your palms are on the floor. Now raise your upper body, arms and legs as high as you can while keeping your body under tension. Turn your thumbs towards the ceiling and pull your shoulder blades together. While keeping your upper body and all limbs in the air, bring your legs together and then spread them again, keeping them constantly in the air. For the remaining repetitions, only move your legs open and closed.",
+ "name": "Skydiver with arms in T-position",
+ "created": "2023-11-25T19:06:03.362Z",
+ "last_update": "2023-12-26T16:47:43.380Z",
+ "language": 2,
+ "uuid": "d1c3c4cb-9ccc-43d5-bd05-e1dd6088b0c9",
+ "exercise_base": 1210
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2175,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "lxmx",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Leg dich auf deinen Bauch, deine Beine sind mehr als schulterbreit gespreizt, die F\u00fc\u00dfe aufgestellt. Deine Arme sind zur Seite ausgestreckt und bilden mit deinem Oberk\u00f6rper ein T, deine Handfl\u00e4chen liegen auf dem Boden. Hebe nun unter K\u00f6rperspannung deinen Oberk\u00f6rper mitsamt Armen und deine Beine so weit an, wie du kannst. Dreh dabei die Daumen Richtung Decke und zieh deine Schulterbl\u00e4tter zusammen. W\u00e4hrend du den Oberk\u00f6rper und alle Gliedma\u00dfen in der Luft h\u00e4ltst, bring deine Beine zusammen und spreiz sie dann wieder, dabei h\u00e4ltst du sie stetig in der Luft. Bei den weiteren Wiederholungen bewegst du nur noch die Beine auf und zu.",
+ "name": "Fallschirmspringer in T-Position",
+ "created": "2023-11-25T19:06:03.489Z",
+ "last_update": "2023-12-26T16:47:43.368Z",
+ "language": 1,
+ "uuid": "4991f24c-1b57-43bc-8804-f41837b46273",
+ "exercise_base": 1210
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2176,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "wakanda90",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Also known as: RDL.\n\nSteps:\n
",
+ "name": "Romanian deadlift, single leg",
+ "created": "2023-11-28T20:53:22.338Z",
+ "last_update": "2023-12-26T16:47:43.414Z",
+ "language": 2,
+ "uuid": "160d00fc-451d-485e-9a34-3763baadd2d7",
+ "exercise_base": 1211
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2177,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "apikev",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "EGYM Smart Strength Bauchmaschine",
+ "name": "Bauchtrainer",
+ "created": "2023-12-11T21:09:34.740Z",
+ "last_update": "2023-12-26T16:48:12.233Z",
+ "language": 2,
+ "uuid": "d9675414-a4d7-46bf-b244-e5fcd8fbc16b",
+ "exercise_base": 1212
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2178,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Le trazioni orizzontali agiscono principalmente sui muscoli della schiena,\n mentre le trazioni lavorano maggiormente sui muscoli della parte \nsuperiore della schiena e delle braccia. Combinando questi due esercizi \nsi ottiene un allenamento pi\u00f9 completo per i muscoli della schiena e \ndelle braccia.",
+ "name": "Trazioni orizzontali",
+ "created": "2023-12-25T09:35:19.297Z",
+ "last_update": "2023-12-26T16:48:12.264Z",
+ "language": 2,
+ "uuid": "a8e61a15-0d20-4c57-8f52-2be0bf5fce3b",
+ "exercise_base": 1213
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2179,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "I muscoli coinvolti nel Front Lever, maggiormente sottoposti a sforzo, sono principalmente gli estensori quali: il gran dorsale, il grande rotondo, il deltoide posteriore e il capolungo del bicipite",
+ "name": "Front lever tuck",
+ "created": "2023-12-27T14:44:39.094Z",
+ "last_update": "2023-12-27T14:44:39.094Z",
+ "language": 2,
+ "uuid": "5c897078-7350-46ce-9ddc-99b3eedda4bd",
+ "exercise_base": 1214
+ }
+ },
+ {
+ "model": "exercises.translation",
+ "pk": 2180,
+ "fields": {
+ "license": 2,
+ "license_title": "",
+ "license_object_url": "",
+ "license_author": "clafal",
+ "license_author_url": "",
+ "license_derivative_source_url": "",
+ "description": "Il corpo viene quindi tirato su in modo esplosivo dalle braccia in un pull-up radiale, con una velocit\u00e0 maggiore rispetto a un pull-up normale. Quando la barra si avvicina alla parte superiore del torace, i polsi vengono rapidamente flessi per portare gli avambracci sopra la barra. Il corpo \u00e8 inclinato in avanti e i gomiti vengono raddrizzati attivando i tricipiti. La routine \u00e8 considerata completa quando la barra \u00e8 all'altezza della vita e le braccia sono completamente dritte. Per scendere, le braccia sono piegate all'altezza dei gomiti, il corpo viene abbassato a terra e l'esercizio pu\u00f2 essere ripetuto. Essendo un esercizio relativamente avanzato, i muscle-up vengono generalmente appresi per la prima volta con un kip assistito. Le gambe oscillano (kip) verso l'alto e forniscono slancio per assistere nella forza esplosiva verso l'alto necessaria per salire sopra la barra. Gli atleti pi\u00f9 avanzati possono eseguire una variazione rigorosa del muscle-up che viene eseguita lentamente, senza alcun kip. Questa variazione inizia con una sospensione immobile e utilizza la contrazione muscolare isometrica per salire sopra la barra in modo lento e controllato.",
+ "name": "Muscle up",
+ "created": "2023-12-28T06:55:07.468Z",
+ "last_update": "2023-12-28T06:55:07.468Z",
+ "language": 13,
+ "uuid": "91e914ff-6bc7-4cfb-b432-e023fbcf60ff",
+ "exercise_base": 423
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 6,
+ "fields": {
+ "uuid": "6dc8fa67-6359-4e7d-8773-fe146bd08f3c",
+ "exercise": 33,
+ "comment": "Nach innen drehen, die Ellenbogen zeigen zum Knie"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 7,
+ "fields": {
+ "uuid": "2fbe2c7e-0e96-4eaf-8c6f-cabfb030072e",
+ "exercise": 10,
+ "comment": "Brust raus, Kopf nach hinten"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 8,
+ "fields": {
+ "uuid": "ee29e75f-30d0-45c4-a7f8-d04a6407a244",
+ "exercise": 10,
+ "comment": "Mit Schwung nach unten ziehen"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 9,
+ "fields": {
+ "uuid": "c835264a-74c5-4e53-8846-9b413ae16c26",
+ "exercise": 7,
+ "comment": "Unten 1 Sekunde Pause, oben, 3"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 10,
+ "fields": {
+ "uuid": "289c6deb-5a10-4695-8060-487f459197d1",
+ "exercise": 36,
+ "comment": "Kopf in Nacken"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 11,
+ "fields": {
+ "uuid": "da5044a1-bfc4-4792-8756-aebaaf7f7f23",
+ "exercise": 36,
+ "comment": "Brust raus"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 12,
+ "fields": {
+ "uuid": "e904dbce-ac17-4204-9aff-fa23b81a1da0",
+ "exercise": 36,
+ "comment": "Ellenbogen nach hinten"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 13,
+ "fields": {
+ "uuid": "e8e8380c-f20e-42c9-b04b-330b74ab4067",
+ "exercise": 59,
+ "comment": "Brust raus"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 14,
+ "fields": {
+ "uuid": "45e8828e-e6df-4bfc-beda-a3b34254e484",
+ "exercise": 59,
+ "comment": "Keinen Bucken machen!"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 15,
+ "fields": {
+ "uuid": "2b655e51-5f28-49ce-8b57-c7f4da2f72e7",
+ "exercise": 59,
+ "comment": "Schnell nach oben ziehen"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 16,
+ "fields": {
+ "uuid": "f1d7b0f6-8ebb-417d-981d-e1b5af66b704",
+ "exercise": 10,
+ "comment": "Gerade sitzen"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 19,
+ "fields": {
+ "uuid": "b6384d24-7b6b-4076-a7b6-f35f10601d49",
+ "exercise": 6,
+ "comment": "Knie nach au\u00dfen"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 20,
+ "fields": {
+ "uuid": "406784c3-80f3-4853-8c53-34b7bc5519db",
+ "exercise": 46,
+ "comment": "Ellenbogen am K\u00f6rper, nicht bewegen"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 21,
+ "fields": {
+ "uuid": "ea75e3c7-0ce4-4003-9e26-820c4e8b0ae4",
+ "exercise": 46,
+ "comment": "Beine ausstrecken, F\u00fc\u00dfe zusammen"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 22,
+ "fields": {
+ "uuid": "63249b59-b87a-47c5-986c-47334ed46538",
+ "exercise": 15,
+ "comment": "Arme oben nicht ganz ausstrecken"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 23,
+ "fields": {
+ "uuid": "fb144573-cdf9-4be6-a4e7-cb91aaed7630",
+ "exercise": 7,
+ "comment": "Nach unten gehen, bis die Schenkel parallel zum Boden sind"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 24,
+ "fields": {
+ "uuid": "ca2c614f-7527-4e57-a743-ca0dae5bc43b",
+ "exercise": 72,
+ "comment": "Vorderen Fu\u00df ca 50% drau\u00dfen (schwebend)"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 25,
+ "fields": {
+ "uuid": "7340e5d5-16b2-446a-a2c1-e9ac7099b225",
+ "exercise": 72,
+ "comment": "Brust raus"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 28,
+ "fields": {
+ "uuid": "20778f4b-af36-46f5-bb63-024d58b14ed8",
+ "exercise": 6,
+ "comment": "Fl\u00fcssige Bewegung, keine Pausen oben oder unten"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 29,
+ "fields": {
+ "uuid": "632b02fc-3762-4805-a162-d098f4c12976",
+ "exercise": 66,
+ "comment": "Ellenbogen nach au\u00dfen"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 30,
+ "fields": {
+ "uuid": "869a960d-fee1-46c1-a4e0-7aa8f293d5ba",
+ "exercise": 35,
+ "comment": "Beine nicht ganz ausstrecken"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 31,
+ "fields": {
+ "uuid": "d695e4c8-40c7-46b3-9f35-d8e5c94f2991",
+ "exercise": 73,
+ "comment": "Arme angewinkelt"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 32,
+ "fields": {
+ "uuid": "5ee42fb3-c793-48b2-a662-35c7a4f583e7",
+ "exercise": 73,
+ "comment": "Arme nicht zu weit nach unten"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 33,
+ "fields": {
+ "uuid": "6ab1ba4a-cca2-4e4a-a660-08caec98315c",
+ "exercise": 68,
+ "comment": "Arme nicht durchstrecken"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 34,
+ "fields": {
+ "uuid": "d2d50385-a89b-42ff-913b-66f8d58e6bea",
+ "exercise": 68,
+ "comment": "Ellenbogen nach hinten"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 36,
+ "fields": {
+ "uuid": "b6fd498a-9117-499f-a762-07f5e4138518",
+ "exercise": 62,
+ "comment": "Arme hochziehen bis zum Kinn"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 37,
+ "fields": {
+ "uuid": "a6f05cb7-899d-4113-8a2b-95aebbc53e59",
+ "exercise": 62,
+ "comment": "Eher einen engen Griff machen"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 38,
+ "fields": {
+ "uuid": "8feef4c5-65af-418a-8ee5-cc780f85e005",
+ "exercise": 20,
+ "comment": "Wenn oben, drehe die H\u00e4nde etwas nach unten"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 39,
+ "fields": {
+ "uuid": "605aeed3-4beb-49e9-85c5-4411b0407c2c",
+ "exercise": 48,
+ "comment": "Brust raus, Kopf nach hinten"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 40,
+ "fields": {
+ "uuid": "d70cac10-7db9-4072-af11-28e4011a93bd",
+ "exercise": 48,
+ "comment": "R\u00fccken gerade"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 41,
+ "fields": {
+ "uuid": "a1d23592-31ce-4af9-b486-0c25b6fb65da",
+ "exercise": 70,
+ "comment": "Brust raus"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 42,
+ "fields": {
+ "uuid": "951decd4-68f9-4a9d-827b-13eac39ef435",
+ "exercise": 70,
+ "comment": "Fast horizontal vorgebeugt"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 43,
+ "fields": {
+ "uuid": "6c7b5075-a03a-48ff-a804-5e866019be06",
+ "exercise": 70,
+ "comment": "Zum Bauchnabel ziehen, nicht weiter oben"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 44,
+ "fields": {
+ "uuid": "01083e31-3789-462b-a278-6cb3b8bdb39a",
+ "exercise": 60,
+ "comment": "Oben 1-2 Sekunden halten"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 45,
+ "fields": {
+ "uuid": "e9a5b0b5-6af8-4059-8c1f-9d043b1e80b6",
+ "exercise": 37,
+ "comment": "Brust raus"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 46,
+ "fields": {
+ "uuid": "5322c5f5-21a1-4630-a10a-742f9fc82a80",
+ "exercise": 37,
+ "comment": "Zum Bauchnabel ziehen, nicht weiter oben"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 47,
+ "fields": {
+ "uuid": "8fdb1672-c2c9-47ca-a3f7-72afa28e4e5f",
+ "exercise": 24,
+ "comment": "Fl\u00fcssige Bewegung, keine Pausen oben oder unten"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 49,
+ "fields": {
+ "uuid": "b32407f2-7758-4c34-ab7a-eb67654077e3",
+ "exercise": 28,
+ "comment": "F\u00fc\u00dfe zusammen, nicht wie beim Ausfallschritt"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 50,
+ "fields": {
+ "uuid": "27432aa5-7e25-4e90-af72-2590386b1519",
+ "exercise": 28,
+ "comment": "Arme eher zusammen, direkt unter dem Ellenbogen auf die Bank"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 51,
+ "fields": {
+ "uuid": "8688cdb4-3b40-4984-842e-1c5c5d65cb3e",
+ "exercise": 28,
+ "comment": "Fl\u00fcssige Bewegung, keine Pausen oben oder unten"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 52,
+ "fields": {
+ "uuid": "fa624d49-115e-4c36-81ff-9e83862a00c9",
+ "exercise": 28,
+ "comment": "Arme ganz ausstrecken"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 54,
+ "fields": {
+ "uuid": "bdce7d62-567f-4f7e-91be-0ae0dd3c49d5",
+ "exercise": 76,
+ "comment": "R\u00fccken gerade, keinen Buckel machen!"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 55,
+ "fields": {
+ "uuid": "790ccdc4-0343-4378-a6ef-25fc056eb273",
+ "exercise": 55,
+ "comment": "Oben keine Pause, sofort wieder runter."
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 56,
+ "fields": {
+ "uuid": "343a5215-f2cb-425e-87e9-974f31995376",
+ "exercise": 76,
+ "comment": "Etwas in die Knie gehen und nach hinten ziehen"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 57,
+ "fields": {
+ "uuid": "37ce183f-35ce-4fea-a09a-428f34aeaf9c",
+ "exercise": 33,
+ "comment": "Schnell nach untern ziehen."
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 58,
+ "fields": {
+ "uuid": "dec78fab-8bfa-4fb6-8729-6d3d6206d235",
+ "exercise": 29,
+ "comment": "Arme oben nicht ganz ausstrecken"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 59,
+ "fields": {
+ "uuid": "1109caf9-e951-4c0b-9978-d32fe8b5c22f",
+ "exercise": 44,
+ "comment": "Fl\u00fcssige Bewegung, keine Pausen oben oder unten"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 60,
+ "fields": {
+ "uuid": "d35ad9c9-b022-40b6-853c-a80b2c68e830",
+ "exercise": 54,
+ "comment": "Fl\u00fcssige Bewegung, keine Pausen machen"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 61,
+ "fields": {
+ "uuid": "da3ad4ef-b2ba-42d9-95a3-1790e81948f9",
+ "exercise": 47,
+ "comment": "Arme immer im rechten Winkel zum K\u00f6rper"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 62,
+ "fields": {
+ "uuid": "19bc1993-4a0d-4de6-b01c-bc25497f6779",
+ "exercise": 8,
+ "comment": "Arme w\u00e4hrend der \u00dcbung nicht beugen."
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 63,
+ "fields": {
+ "uuid": "c30235b4-8680-48be-92d0-5da3a0d6a05c",
+ "exercise": 137,
+ "comment": "Arme w\u00e4hrend der \u00dcbung nicht beugen."
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 64,
+ "fields": {
+ "uuid": "723b1ed3-6e0f-48e4-bcfe-eca2bf586cbf",
+ "exercise": 92,
+ "comment": "Bend yourself inwards, the elbows point to the knees"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 65,
+ "fields": {
+ "uuid": "f078f066-172f-496a-833c-78c19939e49d",
+ "exercise": 92,
+ "comment": "Make a fast movement when going down"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 66,
+ "fields": {
+ "uuid": "1afd8a5a-a595-4d7a-b569-6d4c7a6f0036",
+ "exercise": 80,
+ "comment": "Fluid movements with no pauses at the top or the bottom"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 67,
+ "fields": {
+ "uuid": "17e2f36d-49f7-402e-a1d7-3fdcd4ce9d04",
+ "exercise": 81,
+ "comment": "Fluid movements with no pauses at the top or the bottom"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 68,
+ "fields": {
+ "uuid": "2bb484b6-3d36-4441-9e40-66586bd3a0fa",
+ "exercise": 74,
+ "comment": "Fluid movements with no pauses at the top or the bottom"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 70,
+ "fields": {
+ "uuid": "c9b02b86-a6ba-4031-bfd5-f09a05412563",
+ "exercise": 83,
+ "comment": "Don't stretch your amrs completly"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 71,
+ "fields": {
+ "uuid": "74d53057-e9c0-4b95-b59f-6ec038099f6d",
+ "exercise": 83,
+ "comment": "The elbows always point back, don't let them open sidewards"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 72,
+ "fields": {
+ "uuid": "4bc730cb-a5db-446c-8fc9-0c8fcf0e2d4d",
+ "exercise": 84,
+ "comment": "Don't move the elbows during the exercise"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 73,
+ "fields": {
+ "uuid": "73d76d65-9807-4d37-a81a-84ded5a0efd9",
+ "exercise": 85,
+ "comment": "Don't move the elbows during the exercise"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 74,
+ "fields": {
+ "uuid": "9f9ce250-40d8-4330-8455-bbbb2cee2793",
+ "exercise": 86,
+ "comment": "Keep the elbows right next to the body and don't move them"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 75,
+ "fields": {
+ "uuid": "454bab2d-f208-4232-a0ba-633b6c1a07f2",
+ "exercise": 109,
+ "comment": "Keep your chest out"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 76,
+ "fields": {
+ "uuid": "0a243dd4-42fa-439c-af3a-a9506571a2ee",
+ "exercise": 109,
+ "comment": "Don't arch your back!"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 77,
+ "fields": {
+ "uuid": "55593750-9572-4e0f-8275-7670104acd80",
+ "exercise": 109,
+ "comment": "Pull the weight fast"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 78,
+ "fields": {
+ "uuid": "73dde1ab-64b6-47fc-99e4-721849bbf7f5",
+ "exercise": 109,
+ "comment": "Pull the weight towards your belly button, not further up"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 79,
+ "fields": {
+ "uuid": "132c88f5-de53-4292-bbe5-a847582ab9e5",
+ "exercise": 59,
+ "comment": "Zum Bauchnabel ziehen, nicht weiter oben"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 80,
+ "fields": {
+ "uuid": "7f9a82e3-b5e5-4023-ac63-3a7087cd4a51",
+ "exercise": 70,
+ "comment": "Schnell nach oben ziehen"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 81,
+ "fields": {
+ "uuid": "4384545d-0da9-438f-a70b-a28c6b55183c",
+ "exercise": 110,
+ "comment": "Keep your chest out"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 82,
+ "fields": {
+ "uuid": "40b028c5-8034-42ba-a343-6b45035c25e0",
+ "exercise": 110,
+ "comment": "Don't arch your back!"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 83,
+ "fields": {
+ "uuid": "709b65a2-4afb-44b1-a16f-55f54f97bab7",
+ "exercise": 110,
+ "comment": "Pull the weight fast"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 84,
+ "fields": {
+ "uuid": "f010a7df-6beb-408d-8660-edf34c204328",
+ "exercise": 110,
+ "comment": "Pull the weight towards your belly button, not further up"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 85,
+ "fields": {
+ "uuid": "b097ed1d-63bf-44ff-85df-df835d16ebb0",
+ "exercise": 105,
+ "comment": "Don't arch your back!"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 86,
+ "fields": {
+ "uuid": "66c886bf-744b-4691-bb12-67841e7ea8cd",
+ "exercise": 128,
+ "comment": "Make a 1-2 sec. pause at the top"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 87,
+ "fields": {
+ "uuid": "ca41d23c-2d53-477e-a672-7f45a6810312",
+ "exercise": 107,
+ "comment": "Keep your head up"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 88,
+ "fields": {
+ "uuid": "75ccc607-8a36-4022-958e-01dc86ccfa95",
+ "exercise": 107,
+ "comment": "Keep your chest out"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 89,
+ "fields": {
+ "uuid": "577d31f2-2f08-4881-b12a-7918db1bb673",
+ "exercise": 107,
+ "comment": "The elbows always point back, don't let them open sidewards"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 90,
+ "fields": {
+ "uuid": "32a01c49-3dfa-41fa-9293-84eed97a9293",
+ "exercise": 106,
+ "comment": "Don't arch your back!"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 91,
+ "fields": {
+ "uuid": "3c3f3282-4acf-4e24-9c09-0565c82739ff",
+ "exercise": 106,
+ "comment": "Go somewhat down in your knees and pull back"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 92,
+ "fields": {
+ "uuid": "5dc4dd52-78d1-4829-bbb6-a1c8e8ff480e",
+ "exercise": 108,
+ "comment": "Keep your chest out"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 93,
+ "fields": {
+ "uuid": "4f01d84a-c492-4d4d-91a0-33b200ff9d0e",
+ "exercise": 108,
+ "comment": "Pull the weight towards your belly button, not further up"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 95,
+ "fields": {
+ "uuid": "cddb3fc4-876b-4490-a367-b7f8f5f2b8a8",
+ "exercise": 112,
+ "comment": "Make no pauses, go immediately down"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 96,
+ "fields": {
+ "uuid": "27fd90a9-3855-4629-b8b0-fbb6638450d7",
+ "exercise": 115,
+ "comment": "Fluid movements with no pauses at the top or the bottom"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 97,
+ "fields": {
+ "uuid": "dcf6517f-c095-4575-ab0f-7f7a3201b22b",
+ "exercise": 114,
+ "comment": "Fluid movements with no pauses at the top or the bottom"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 98,
+ "fields": {
+ "uuid": "1cd41439-34ae-4f76-9d1e-057b75c8d50e",
+ "exercise": 114,
+ "comment": "The knees point slightly outwards"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 99,
+ "fields": {
+ "uuid": "1fbe4ede-681d-4ae6-9e9b-5aefef3edd47",
+ "exercise": 111,
+ "comment": "Make a pause at the bottom of 1sec, at the top, 3"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 100,
+ "fields": {
+ "uuid": "ee1e8488-5f28-4c5f-bbb5-1d218a114e67",
+ "exercise": 111,
+ "comment": "Go down till your thighs are parallel to the floor"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 102,
+ "fields": {
+ "uuid": "2f7d8f8d-bc05-4dc0-8ae5-7692ead257cc",
+ "exercise": 127,
+ "comment": "Pull the weight till your chin"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 103,
+ "fields": {
+ "uuid": "ce3f9f40-4b2f-43ae-84e4-a7cc2200c767",
+ "exercise": 127,
+ "comment": "Make a rather narrow grip"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 104,
+ "fields": {
+ "uuid": "badd57c4-7347-4dbd-8e86-8dcf8234253d",
+ "exercise": 140,
+ "comment": "Keep your head up"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 105,
+ "fields": {
+ "uuid": "a3e4b604-ffd1-413f-b07a-fff15739f084",
+ "exercise": 140,
+ "comment": "Keep your chest out"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 108,
+ "fields": {
+ "uuid": "f8a75102-ceda-4849-9e49-a722c865f5c8",
+ "exercise": 3,
+ "comment": "Ellenbogen am K\u00f6rper, nicht bewegen"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 109,
+ "fields": {
+ "uuid": "d6d37797-f924-4efa-b14c-96759309116e",
+ "exercise": 129,
+ "comment": "Don't move the elbows during the exercise"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 110,
+ "fields": {
+ "uuid": "db48a16f-0b54-4abe-a82b-aa802a3b3e86",
+ "exercise": 192,
+ "comment": "Don't stretch your arms completly"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 111,
+ "fields": {
+ "uuid": "b863eaf3-932d-495c-96d1-74e3a6cbf864",
+ "exercise": 230,
+ "comment": "Beine gestreckt und gerade halten, nicht knicken"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 114,
+ "fields": {
+ "uuid": "70c2d3bb-b5c5-42d7-966c-4f600aea02ad",
+ "exercise": 232,
+ "comment": "Ellenbogen eng am K\u00f6rper, nicht bewegen"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 115,
+ "fields": {
+ "uuid": "b21e0b05-29ac-4d51-8a42-795d492c5718",
+ "exercise": 232,
+ "comment": "Nicht zu hohe Gewichte nehmen"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 116,
+ "fields": {
+ "uuid": "08fa0e59-0554-4eb9-b885-14cc6b98d298",
+ "exercise": 386,
+ "comment": "Always keep your elbows close to your head "
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 117,
+ "fields": {
+ "uuid": "ca491e6f-5dc5-44c8-8e44-49064229b5d1",
+ "exercise": 386,
+ "comment": "Move only the forearms"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 118,
+ "fields": {
+ "uuid": "60e27e25-263a-402e-963f-33d7db1d7f4d",
+ "exercise": 74,
+ "comment": "Keep your upper body straight"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 119,
+ "fields": {
+ "uuid": "fdba5747-2f9f-42db-9e1e-c4720f0eb560",
+ "exercise": 195,
+ "comment": "Keep your body straight"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 120,
+ "fields": {
+ "uuid": "92162b57-00c0-43ed-98cc-2d197d889adf",
+ "exercise": 195,
+ "comment": "Go as low as you can"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 121,
+ "fields": {
+ "uuid": "7f900a5a-97a4-4543-9e38-05685956a59e",
+ "exercise": 249,
+ "comment": "It's a swing from the hip, not a squat!"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 122,
+ "fields": {
+ "uuid": "36bc1453-a43a-452f-b153-3be3b03a5881",
+ "exercise": 402,
+ "comment": "Beine nicht ausstrecken, Knie sollten immer angewinkelt bleiben"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 124,
+ "fields": {
+ "uuid": "7f8da2a9-7a90-4bf0-88ad-5ca6c293b008",
+ "exercise": 854,
+ "comment": "Hold for a second at the top"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 125,
+ "fields": {
+ "uuid": "cead38fe-1551-4f1e-ab9c-b78c5f3b893a",
+ "exercise": 854,
+ "comment": "Slow, controlled movements"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 126,
+ "fields": {
+ "uuid": "adcd40a9-f589-42be-89a2-d6fc5262b410",
+ "exercise": 810,
+ "comment": "Stretch your arms out and over your head as you jump"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 127,
+ "fields": {
+ "uuid": "9007480a-c82e-4399-ad16-c1351730f2a3",
+ "exercise": 771,
+ "comment": "Don't swing, all the work is done by the arms"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 129,
+ "fields": {
+ "uuid": "681c1e7f-717f-4e9c-8d4b-13eb28e7a371",
+ "exercise": 238,
+ "comment": "Keep your body straight at all times"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 130,
+ "fields": {
+ "uuid": "f409ff91-3fb5-45bc-9b8a-167b095f7203",
+ "exercise": 15,
+ "comment": "Handgelenke m\u00f6glichst gerade halten"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 131,
+ "fields": {
+ "uuid": "db612a17-34f7-4486-bf73-f6608dc5795f",
+ "exercise": 77,
+ "comment": "Explosive Bewegung nach oben"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 132,
+ "fields": {
+ "uuid": "deeeebfc-62c9-4128-a24e-93ef0e9ffa5d",
+ "exercise": 77,
+ "comment": "Der K\u00f6rper bildet mit Arme und Schultern kein \"T\""
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 133,
+ "fields": {
+ "uuid": "3ce23c64-51b3-4374-bdf1-5494c6e0c912",
+ "exercise": 1071,
+ "comment": "get your hands on the holds of the fingerboard"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 134,
+ "fields": {
+ "uuid": "9e35d0b4-42c2-4c46-8103-8881f7bc7e73",
+ "exercise": 1071,
+ "comment": "now angling your legs up to hang on it"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 135,
+ "fields": {
+ "uuid": "6ee4451f-59e3-4ddf-a750-9f715a0f5896",
+ "exercise": 1072,
+ "comment": "Greife die Griffe mit den H\u00e4nden"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 136,
+ "fields": {
+ "uuid": "3a71ea79-429e-4acc-b794-6d65023a47b2",
+ "exercise": 1072,
+ "comment": "H\u00e4nge dich mit angewinkelten Beinen an das Fingerboard"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 137,
+ "fields": {
+ "uuid": "32185920-5336-4dd7-afd1-ac7c3406cffd",
+ "exercise": 1079,
+ "comment": "make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the movement as well."
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 138,
+ "fields": {
+ "uuid": "8cba38fb-70fa-4473-a92d-6cc46006f090",
+ "exercise": 1163,
+ "comment": "Keep your body straight"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 139,
+ "fields": {
+ "uuid": "2b513b4d-e471-42ec-8187-eb00b03ae65c",
+ "exercise": 1188,
+ "comment": "Open your knees shoulder apart"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 140,
+ "fields": {
+ "uuid": "963a06c5-90ce-4b8c-b2b5-37e8c18467ca",
+ "exercise": 1188,
+ "comment": "Squeeze the glutes and posterior pelvic tlit"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 141,
+ "fields": {
+ "uuid": "3ed621cc-0aaa-4628-88d5-869feeeb88d9",
+ "exercise": 1188,
+ "comment": "Activate abs and keep the upper body straight."
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 142,
+ "fields": {
+ "uuid": "9361ddcb-75d5-4802-ae67-88fb1eef0352",
+ "exercise": 1189,
+ "comment": "Open your knees shoulder apart"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 143,
+ "fields": {
+ "uuid": "41f46462-1a41-4827-b1b4-6e3aea0451ae",
+ "exercise": 1189,
+ "comment": "Squeeze the glutes and posterior pelvic tlit"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 144,
+ "fields": {
+ "uuid": "3cfa68b4-476e-441d-a997-3fe072853264",
+ "exercise": 1189,
+ "comment": "Activate abs and keep the upper body straight."
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 145,
+ "fields": {
+ "uuid": "54c3010c-28eb-419c-a6fb-2d2d928fec5a",
+ "exercise": 1973,
+ "comment": "Place a foam roller between your knees to help maintain the right posture."
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 146,
+ "fields": {
+ "uuid": "75606ccf-85db-4bbd-b5c1-ebbb403e0fed",
+ "exercise": 1974,
+ "comment": "Place a foam roller between your knees to help maintain the right posture."
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 147,
+ "fields": {
+ "uuid": "51834304-9a2c-42bd-a4b0-0069d5b3e06c",
+ "exercise": 2035,
+ "comment": "Hold your dumbbells at your sides and hinge at the hips until your chest is parallel to the floor, dumbbells hanging below your knees (picture 1)."
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 148,
+ "fields": {
+ "uuid": "95e2d009-9661-4cc9-a81f-5032d3edebbc",
+ "exercise": 2035,
+ "comment": "Keeping your elbows close to your body, row both dumbbells towards your hips (picture 2)."
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 149,
+ "fields": {
+ "uuid": "806ba818-f887-4421-a07a-02d08040beb4",
+ "exercise": 2035,
+ "comment": "Squeeze your shoulder blades down and together and lower under control to the start before repeating. Avoid using momentum from your torso and focus on squeezing your back, hard."
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 150,
+ "fields": {
+ "uuid": "15fe45fa-5a87-476c-8020-7d632c5c98fe",
+ "exercise": 2039,
+ "comment": "Exercise can also be performed without a medicine ball"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 151,
+ "fields": {
+ "uuid": "148c83c9-4218-40ec-b241-59aafc58b232",
+ "exercise": 2055,
+ "comment": "stabiler Oberk\u00f6rper"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 152,
+ "fields": {
+ "uuid": "f6bb1a56-a1b6-4c98-b5c9-25abbea5e951",
+ "exercise": 2056,
+ "comment": "stabiler Oberk\u00f6rper"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 153,
+ "fields": {
+ "uuid": "e3f50461-ad89-47d3-8da0-39953e764be4",
+ "exercise": 2141,
+ "comment": "Triceps pushdown on cable"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 154,
+ "fields": {
+ "uuid": "2254cd69-ad2c-4f12-9be4-947a4dee5822",
+ "exercise": 2149,
+ "comment": "Maintain a proper form. Keep weight as chest level or touch the floor on each side."
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 155,
+ "fields": {
+ "uuid": "2e5b1782-e8f5-4d6d-93e7-9669f4cb585e",
+ "exercise": 2149,
+ "comment": "Only move your torso during the exercise. Reduce weight if necessary."
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 156,
+ "fields": {
+ "uuid": "48fcd4e0-2964-442a-b357-87054259d32b",
+ "exercise": 2152,
+ "comment": "Side Slide: https://youtu.be/ek79Rsc9ClU"
+ }
+ },
+ {
+ "model": "exercises.exercisecomment",
+ "pk": 157,
+ "fields": {
+ "uuid": "3f34818d-cbab-4f46-8cfa-0cebeb21b864",
+ "exercise": 2152,
+ "comment": "Squat: https://youtu.be/cyJFiJOrTpY"
+ }
+ }
+]
diff --git a/wger/exercises/management/commands/change-exercise-author.py b/wger/exercises/management/commands/change-exercise-author.py
index 4a7607b9c..9127fb822 100644
--- a/wger/exercises/management/commands/change-exercise-author.py
+++ b/wger/exercises/management/commands/change-exercise-author.py
@@ -16,8 +16,10 @@
from django.core.management.base import BaseCommand
# wger
-from wger.exercises.models import ExerciseBase
-from wger.exercises.models import Translation
+from wger.exercises.models import (
+ Exercise,
+ Translation,
+)
class Command(BaseCommand):
@@ -61,8 +63,8 @@ class Command(BaseCommand):
if exercise_base_id is not None:
try:
- exercise_base = ExerciseBase.objects.get(id=exercise_base_id)
- except ExerciseBase.DoesNotExist:
+ exercise_base = Exercise.objects.get(id=exercise_base_id)
+ except Exercise.DoesNotExist:
self.print_error('Failed to find exercise base')
return
exercise_base.license_author = author_name
@@ -71,7 +73,7 @@ class Command(BaseCommand):
if exercise_id is not None:
try:
exercise = Translation.objects.get(id=exercise_id)
- except ExerciseBase.DoesNotExist:
+ except Exercise.DoesNotExist:
self.print_error('Failed to find exercise')
return
exercise.license_author = author_name
diff --git a/wger/exercises/management/commands/exercise-cleanup.py b/wger/exercises/management/commands/exercise-cleanup.py
index 634b3c652..89d07056e 100755
--- a/wger/exercises/management/commands/exercise-cleanup.py
+++ b/wger/exercises/management/commands/exercise-cleanup.py
@@ -21,8 +21,8 @@ from django.core.management.base import BaseCommand
# wger
from wger.core.models import Language
from wger.exercises.models import (
+ Exercise,
Translation,
- ExerciseBase,
)
@@ -39,7 +39,7 @@ class Command(BaseCommand):
out = []
languages = Language.objects.all()
- for base in ExerciseBase.objects.all():
+ for base in Exercise.objects.all():
data = {
'base': {
'uuid': base.uuid,
diff --git a/wger/exercises/management/commands/exercises-health-check.py b/wger/exercises/management/commands/exercises-health-check.py
index c27dd224f..8c0b36b29 100644
--- a/wger/exercises/management/commands/exercises-health-check.py
+++ b/wger/exercises/management/commands/exercises-health-check.py
@@ -21,7 +21,7 @@ from django.core.management.base import BaseCommand
# wger
from wger.core.models import Language
-from wger.exercises.models import ExerciseBase
+from wger.exercises.models import Exercise
from wger.utils.constants import ENGLISH_SHORT_NAME
@@ -88,16 +88,16 @@ class Command(BaseCommand):
self.english = Language.objects.get(short_name=ENGLISH_SHORT_NAME)
- for base in ExerciseBase.objects.all():
+ for base in Exercise.objects.all():
self.handle_untranslated(base, delete_untranslated)
self.handle_no_english(base, delete_no_english)
self.handle_duplicate_translations(base, delete_duplicates)
- def handle_untranslated(self, base: ExerciseBase, delete: bool):
+ def handle_untranslated(self, base: Exercise, delete: bool):
"""
Delete exercises without translations
"""
- if not base.pk or base.exercises.count():
+ if not base.pk or base.translations.count():
return
self.stdout.write(self.style.WARNING(f'Exercise {base.uuid} has no translations!'))
@@ -105,8 +105,8 @@ class Command(BaseCommand):
base.delete()
self.stdout.write(' -> deleted')
- def handle_no_english(self, base: ExerciseBase, delete: bool):
- if not base.pk or base.exercises.filter(language=self.english).exists():
+ def handle_no_english(self, base: Exercise, delete: bool):
+ if not base.pk or base.translations.filter(language=self.english).exists():
return
self.stdout.write(self.style.WARNING(f'Exercise {base.uuid} has no English translation!'))
@@ -114,11 +114,11 @@ class Command(BaseCommand):
base.delete()
self.stdout.write(' -> deleted')
- def handle_duplicate_translations(self, base: ExerciseBase, delete: bool):
+ def handle_duplicate_translations(self, base: Exercise, delete: bool):
if not base.pk:
return
- exercise_languages = base.exercises.values_list('language', flat=True)
+ exercise_languages = base.translations.values_list('language', flat=True)
duplicates = [
Language.objects.get(pk=item)
for item, count in collections.Counter(exercise_languages).items()
@@ -133,7 +133,7 @@ class Command(BaseCommand):
# Output the duplicates
for language in duplicates:
- translations = base.exercises.filter(language=language)
+ translations = base.translations.filter(language=language)
self.stdout.write(f'language {language.short_name}:')
for translation in translations:
self.stdout.write(f' * {translation.name} {translation.uuid}')
diff --git a/wger/exercises/management/commands/read-exercise-cleanup.py b/wger/exercises/management/commands/read-exercise-cleanup.py
index 09afecd1a..85ca8d3c0 100644
--- a/wger/exercises/management/commands/read-exercise-cleanup.py
+++ b/wger/exercises/management/commands/read-exercise-cleanup.py
@@ -29,10 +29,10 @@ from wger.core.models import (
from wger.exercises.models import (
Alias,
Equipment,
- Translation,
- ExerciseBase,
+ Exercise,
ExerciseCategory,
ExerciseVideo,
+ Translation,
Variation,
)
from wger.utils.constants import CC_BY_SA_4_ID
@@ -120,12 +120,12 @@ class Command(BaseCommand):
continue
base = (
- ExerciseBase.objects.get_or_create(
+ Exercise.objects.get_or_create(
uuid=base_uuid,
defaults={'category': ExerciseCategory.objects.get(name=base_category)},
)[0]
if not new_base
- else ExerciseBase()
+ else Exercise()
)
# Update the base data
@@ -273,9 +273,9 @@ class Command(BaseCommand):
if base_uuid:
try:
- ExerciseBase.objects.filter(uuid=base_uuid).delete()
+ Exercise.objects.filter(uuid=base_uuid).delete()
self.stdout.write(f'* Deleted base {base_uuid}')
- except ExerciseBase.DoesNotExist:
+ except Exercise.DoesNotExist:
pass
if translation_uuid:
diff --git a/wger/exercises/management/commands/warmup-exercise-api-cache.py b/wger/exercises/management/commands/warmup-exercise-api-cache.py
index 1434907fa..19832eb1a 100644
--- a/wger/exercises/management/commands/warmup-exercise-api-cache.py
+++ b/wger/exercises/management/commands/warmup-exercise-api-cache.py
@@ -17,7 +17,7 @@ from django.core.management.base import BaseCommand
# wger
from wger.exercises.api.serializers import ExerciseBaseInfoSerializer
-from wger.exercises.models import ExerciseBase
+from wger.exercises.models import Exercise
from wger.utils.cache import reset_exercise_api_cache
@@ -47,14 +47,14 @@ class Command(BaseCommand):
force = options['force']
if exercise_base_id:
- exercise = ExerciseBase.objects.get(pk=exercise_base_id)
+ exercise = Exercise.objects.get(pk=exercise_base_id)
self.handle_cache(exercise, force)
return
- for exercise in ExerciseBase.translations.all():
+ for exercise in Exercise.with_translations.all():
self.handle_cache(exercise, force)
- def handle_cache(self, exercise: ExerciseBase, force: bool):
+ def handle_cache(self, exercise: Exercise, force: bool):
if force:
self.stdout.write(f'Force updating cache for exercise base {exercise.uuid}')
else:
diff --git a/wger/exercises/managers.py b/wger/exercises/managers.py
index 1dc96a267..6a37e8d0f 100644
--- a/wger/exercises/managers.py
+++ b/wger/exercises/managers.py
@@ -23,14 +23,14 @@ class ExerciseBaseManagerTranslations(models.Manager):
"""Returns all exercise bases that have at least one translation"""
def get_queryset(self):
- return super().get_queryset().annotate(count=Count('exercises')).filter(count__gt=0)
+ return super().get_queryset().annotate(count=Count('translations')).filter(count__gt=0)
class ExerciseBaseManagerNoTranslations(models.Manager):
"""Returns all exercise bases that have no translations"""
def get_queryset(self):
- return super().get_queryset().annotate(count=Count('exercises')).filter(count=0)
+ return super().get_queryset().annotate(count=Count('translations')).filter(count=0)
class ExerciseBaseManagerAll(models.Manager):
diff --git a/wger/exercises/migrations/0032_rename_exercise.py b/wger/exercises/migrations/0032_rename_exercise.py
index 32d37b972..6234226b2 100644
--- a/wger/exercises/migrations/0032_rename_exercise.py
+++ b/wger/exercises/migrations/0032_rename_exercise.py
@@ -1,4 +1,4 @@
-# Generated by Django 4.2.13 on 2024-06-12 12:59
+# Generated by Django 4.2.13 on 2024-07-08 17:02
from django.db import migrations
@@ -6,6 +6,7 @@ from django.db import migrations
class Migration(migrations.Migration):
dependencies = [
('exercises', '0030_increase_author_field_length'),
+ ('manager', '0017_alter_workoutlog_exercise_base'),
]
operations = [
@@ -17,4 +18,12 @@ class Migration(migrations.Migration):
old_name='HistoricalExercise',
new_name='HistoricalTranslation',
),
+ migrations.RenameModel(
+ old_name='ExerciseBase',
+ new_name='Exercise',
+ ),
+ migrations.RenameModel(
+ old_name='HistoricalExerciseBase',
+ new_name='HistoricalExercise',
+ ),
]
diff --git a/wger/exercises/models/__init__.py b/wger/exercises/models/__init__.py
index 444906b7e..13d7239e7 100644
--- a/wger/exercises/models/__init__.py
+++ b/wger/exercises/models/__init__.py
@@ -15,7 +15,7 @@
# along with this program. If not, see .
# Local
-from .base import ExerciseBase
+from .base import Exercise
from .category import ExerciseCategory
from .comment import ExerciseComment
from .deletion_log import DeletionLog
diff --git a/wger/exercises/models/base.py b/wger/exercises/models/base.py
index 3ccb93d88..64fdee960 100644
--- a/wger/exercises/models/base.py
+++ b/wger/exercises/models/base.py
@@ -24,7 +24,10 @@ from typing import (
# Django
from django.core.checks import Warning
-from django.db import models, OperationalError
+from django.db import (
+ OperationalError,
+ models,
+)
from django.db.models import Q
from django.urls import reverse
from django.utils.translation import (
@@ -55,14 +58,14 @@ from .muscle import Muscle
from .variation import Variation
-class ExerciseBase(AbstractLicenseModel, AbstractHistoryMixin, models.Model):
+class Exercise(AbstractLicenseModel, AbstractHistoryMixin, models.Model):
"""
Model for an exercise base
"""
objects = ExerciseBaseManagerAll()
no_translations = ExerciseBaseManagerNoTranslations()
- translations = ExerciseBaseManagerTranslations()
+ with_translations = ExerciseBaseManagerTranslations()
"""
Custom Query Manager
"""
@@ -150,8 +153,8 @@ class ExerciseBase(AbstractLicenseModel, AbstractHistoryMixin, models.Model):
Warning(
'exercises without translations',
hint=f'There are {no_translations} exercises without translations, this will '
- 'cause problems! You can output or delete them with "python manage.py '
- 'exercises-health-check --help"',
+ 'cause problems! You can output or delete them with "python manage.py '
+ 'exercises-health-check --help"',
id='wger.W002',
)
)
@@ -172,7 +175,7 @@ class ExerciseBase(AbstractLicenseModel, AbstractHistoryMixin, models.Model):
All authors history related to the BaseExercise.
"""
collect_for_models = [
- *self.exercises.all(),
+ *self.translations.all(),
*self.exercisevideo_set.all(),
*self.exerciseimage_set.all(),
]
@@ -187,7 +190,7 @@ class ExerciseBase(AbstractLicenseModel, AbstractHistoryMixin, models.Model):
self.last_update,
*[image.last_update for image in self.exerciseimage_set.all()],
*[video.last_update for video in self.exercisevideo_set.all()],
- *[translation.last_update for translation in self.exercises.all()],
+ *[translation.last_update for translation in self.translations.all()],
datetime.datetime(1970, 1, 1, tzinfo=datetime.timezone.utc),
)
@@ -203,7 +206,7 @@ class ExerciseBase(AbstractLicenseModel, AbstractHistoryMixin, models.Model):
"""
Returns the languages from the exercises that use this base
"""
- return [exercise.language for exercise in self.exercises.all()]
+ return [exercise.language for exercise in self.translations.all()]
@property
def base_variations(self):
@@ -212,7 +215,7 @@ class ExerciseBase(AbstractLicenseModel, AbstractHistoryMixin, models.Model):
"""
if not self.variations:
return []
- return self.variations.exercisebase_set.filter(~Q(id=self.id))
+ return self.variations.exercise_set.filter(~Q(id=self.id))
def get_translation(self, language: Optional[str] = None):
"""
@@ -230,14 +233,14 @@ class ExerciseBase(AbstractLicenseModel, AbstractHistoryMixin, models.Model):
language = language or get_language()
try:
- translation = self.exercises.get(language__short_name=language)
+ translation = self.translations.get(language__short_name=language)
except Translation.DoesNotExist:
try:
- translation = self.exercises.get(language__short_name=ENGLISH_SHORT_NAME)
+ translation = self.translations.get(language__short_name=ENGLISH_SHORT_NAME)
except Translation.DoesNotExist:
- translation = self.exercises.first()
+ translation = self.translations.first()
except Translation.MultipleObjectsReturned:
- translation = self.exercises.filter(language__short_name=language).first()
+ translation = self.translations.filter(language__short_name=language).first()
return translation
@@ -255,12 +258,12 @@ class ExerciseBase(AbstractLicenseModel, AbstractHistoryMixin, models.Model):
if replace_by:
try:
- ExerciseBase.objects.get(uuid=replace_by)
- except ExerciseBase.DoesNotExist:
+ Exercise.objects.get(uuid=replace_by)
+ except Exercise.DoesNotExist:
replace_by = None
log = DeletionLog(
- model_type=DeletionLog.MODEL_BASE,
+ model_type=DeletionLog.MODEL_EXERCISE,
uuid=self.uuid,
comment=f'Exercise base of {self.get_translation(ENGLISH_SHORT_NAME)}',
replaced_by=replace_by,
diff --git a/wger/exercises/models/deletion_log.py b/wger/exercises/models/deletion_log.py
index 9380db14e..d7e9aa048 100644
--- a/wger/exercises/models/deletion_log.py
+++ b/wger/exercises/models/deletion_log.py
@@ -30,13 +30,13 @@ class DeletionLog(models.Model):
different DBs, without any way of cleaning them up.
"""
- MODEL_BASE = 'base'
+ MODEL_EXERCISE = 'base'
MODEL_TRANSLATION = 'translation'
MODEL_IMAGE = 'image'
MODEL_VIDEO = 'video'
MODELS = [
- (MODEL_BASE, 'base'),
+ (MODEL_EXERCISE, 'base'),
(MODEL_TRANSLATION, 'translation'),
(MODEL_IMAGE, 'image'),
(MODEL_VIDEO, 'video'),
diff --git a/wger/exercises/models/image.py b/wger/exercises/models/image.py
index 28c0653b5..be02bea1f 100644
--- a/wger/exercises/models/image.py
+++ b/wger/exercises/models/image.py
@@ -21,12 +21,11 @@ import uuid
# Django
from django.db import models
from django.utils.translation import gettext_lazy as _
-
# Third Party
from simple_history.models import HistoricalRecords
# wger
-from wger.exercises.models import ExerciseBase
+from wger.exercises.models import Exercise
from wger.utils.cache import reset_exercise_api_cache
from wger.utils.helpers import BaseImage
from wger.utils.models import (
@@ -70,7 +69,7 @@ class ExerciseImage(AbstractLicenseModel, AbstractHistoryMixin, models.Model, Ba
"""Globally unique ID, to identify the image across installations"""
exercise_base = models.ForeignKey(
- ExerciseBase,
+ Exercise,
verbose_name=_('Exercise'),
on_delete=models.CASCADE,
)
@@ -185,7 +184,7 @@ class ExerciseImage(AbstractLicenseModel, AbstractHistoryMixin, models.Model, Ba
@classmethod
def from_json(
cls,
- connect_to: ExerciseBase,
+ connect_to: Exercise,
retrieved_image,
json_data: dict,
generate_uuid: bool = False,
diff --git a/wger/exercises/models/translation.py b/wger/exercises/models/translation.py
index 9c30e9a4c..7ed28b2b6 100644
--- a/wger/exercises/models/translation.py
+++ b/wger/exercises/models/translation.py
@@ -30,7 +30,7 @@ from simple_history.models import HistoricalRecords
# wger
from wger.core.models import Language
-from wger.exercises.models import ExerciseBase
+from wger.exercises.models import Exercise
from wger.utils.cache import reset_exercise_api_cache
from wger.utils.models import (
AbstractHistoryMixin,
@@ -84,12 +84,12 @@ class Translation(AbstractLicenseModel, AbstractHistoryMixin, models.Model):
"""Globally unique ID, to identify the exercise across installations"""
exercise_base = models.ForeignKey(
- ExerciseBase,
+ Exercise,
verbose_name='ExerciseBase',
on_delete=models.CASCADE,
default=None,
null=False,
- related_name='exercises',
+ related_name='translations',
)
""" Refers to the base exercise with non translated information """
@@ -176,8 +176,8 @@ class Translation(AbstractLicenseModel, AbstractHistoryMixin, models.Model):
"""
out = []
if self.exercise_base.variations:
- for variation in self.exercise_base.variations.exercisebase_set.all():
- for exercise in variation.exercises.filter(language=self.language).all():
+ for variation in self.exercise_base.variations.exercise_set.all():
+ for exercise in variation.translations.filter(language=self.language).all():
out.append(exercise)
return out
diff --git a/wger/exercises/models/video.py b/wger/exercises/models/video.py
index 6dd0fffef..f0f52be12 100644
--- a/wger/exercises/models/video.py
+++ b/wger/exercises/models/video.py
@@ -22,14 +22,12 @@ import uuid
from django.core.exceptions import ValidationError
from django.db import models
from django.utils.translation import gettext_lazy as _
-
# Third Party
from simple_history.models import HistoricalRecords
# wger
from wger.utils.cache import reset_exercise_api_cache
-
try:
# Third Party
import ffmpeg
@@ -37,7 +35,7 @@ except ImportError:
ffmpeg = None
# wger
-from wger.exercises.models import ExerciseBase
+from wger.exercises.models import Exercise
from wger.utils.models import (
AbstractHistoryMixin,
AbstractLicenseModel,
@@ -94,7 +92,7 @@ class ExerciseVideo(AbstractLicenseModel, AbstractHistoryMixin, models.Model):
"""Globally unique ID, to identify the image across installations"""
exercise_base = models.ForeignKey(
- ExerciseBase,
+ Exercise,
verbose_name=_('Exercise'),
on_delete=models.CASCADE,
)
diff --git a/wger/exercises/signals.py b/wger/exercises/signals.py
index a925865b6..0278803ba 100644
--- a/wger/exercises/signals.py
+++ b/wger/exercises/signals.py
@@ -32,9 +32,9 @@ from easy_thumbnails.signals import saved_file
# wger
from wger.exercises.models import (
DeletionLog,
- Translation,
ExerciseImage,
ExerciseVideo,
+ Translation,
)
@@ -113,27 +113,24 @@ def delete_exercise_video_on_update(sender, instance: ExerciseVideo, **kwargs):
@receiver(pre_delete, sender=Translation)
def add_deletion_log_translation(sender, instance: Translation, **kwargs):
- log = DeletionLog(
+ DeletionLog(
model_type=DeletionLog.MODEL_TRANSLATION,
uuid=instance.uuid,
comment=instance.name,
- )
- log.save()
+ ).save()
@receiver(pre_delete, sender=ExerciseImage)
def add_deletion_log_image(sender, instance: ExerciseImage, **kwargs):
- log = DeletionLog(
+ DeletionLog(
model_type=DeletionLog.MODEL_IMAGE,
uuid=instance.uuid,
- )
- log.save()
+ ).save()
@receiver(pre_delete, sender=ExerciseVideo)
def add_deletion_log_video(sender, instance: ExerciseVideo, **kwargs):
- log = DeletionLog(
+ DeletionLog(
model_type=DeletionLog.MODEL_VIDEO,
uuid=instance.uuid,
- )
- log.save()
+ ).save()
diff --git a/wger/exercises/sync.py b/wger/exercises/sync.py
index a2afd3b53..e2b301283 100644
--- a/wger/exercises/sync.py
+++ b/wger/exercises/sync.py
@@ -44,13 +44,13 @@ from wger.exercises.models import (
Alias,
DeletionLog,
Equipment,
- Translation,
- ExerciseBase,
+ Exercise,
ExerciseCategory,
ExerciseComment,
ExerciseImage,
ExerciseVideo,
Muscle,
+ Translation,
)
from wger.manager.models import (
SlotConfig,
@@ -83,7 +83,7 @@ def sync_exercises(
muscles = [Muscle.objects.get(pk=i['id']) for i in data['muscles']]
muscles_sec = [Muscle.objects.get(pk=i['id']) for i in data['muscles_secondary']]
- base, base_created = ExerciseBase.objects.update_or_create(
+ base, base_created = Exercise.objects.update_or_create(
uuid=uuid,
defaults={'category_id': category_id, 'created': created},
)
@@ -295,6 +295,7 @@ def handle_deleted_entries(
style_fn=lambda x: x,
):
if not print_fn:
+
def print_fn(_):
return None
@@ -308,18 +309,18 @@ def handle_deleted_entries(
replaced_by_uuid = data['replaced_by']
model_type = data['model_type']
- if model_type == DeletionLog.MODEL_BASE:
+ if model_type == DeletionLog.MODEL_EXERCISE:
obj_replaced = None
nr_settings = None
nr_slot_configs = None
nr_logs = None
try:
- obj_replaced = ExerciseBase.objects.get(uuid=replaced_by_uuid)
- except ExerciseBase.DoesNotExist:
+ obj_replaced = Exercise.objects.get(uuid=replaced_by_uuid)
+ except Exercise.DoesNotExist:
pass
try:
- obj = ExerciseBase.objects.get(uuid=uuid)
+ obj = Exercise.objects.get(uuid=uuid)
# Replace exercise in workouts and logs
if obj_replaced:
@@ -337,7 +338,7 @@ def handle_deleted_entries(
print_fn(f'- replaced in {nr_slot_configs} routines with {replaced_by_uuid}')
if nr_logs:
print_fn(f'- replaced in {nr_logs} workout logs with {replaced_by_uuid}')
- except ExerciseBase.DoesNotExist:
+ except Exercise.DoesNotExist:
pass
elif model_type == DeletionLog.MODEL_TRANSLATION:
@@ -391,8 +392,8 @@ def download_exercise_images(
print_fn(f'Processing image {image_uuid}')
try:
- exercise = ExerciseBase.objects.get(uuid=image_data['exercise_base_uuid'])
- except ExerciseBase.DoesNotExist:
+ exercise = Exercise.objects.get(uuid=image_data['exercise_base_uuid'])
+ except Exercise.DoesNotExist:
print_fn(' Remote exercise base not found in local DB, skipping...')
continue
@@ -423,8 +424,8 @@ def download_exercise_videos(
print_fn(f'Processing video {video_uuid}')
try:
- exercise = ExerciseBase.objects.get(uuid=video_data['exercise_base_uuid'])
- except ExerciseBase.DoesNotExist:
+ exercise = Exercise.objects.get(uuid=video_data['exercise_base_uuid'])
+ except Exercise.DoesNotExist:
print_fn(' Remote exercise base not found in local DB, skipping...')
continue
diff --git a/wger/exercises/tests/test_change_exercise_author.py b/wger/exercises/tests/test_change_exercise_author.py
index c7c848cee..1098aad2c 100644
--- a/wger/exercises/tests/test_change_exercise_author.py
+++ b/wger/exercises/tests/test_change_exercise_author.py
@@ -21,7 +21,7 @@ from django.core.management import call_command
# wger
from wger.core.tests.base_testcase import WgerTestCase
from wger.exercises.models import Translation
-from wger.exercises.models.base import ExerciseBase
+from wger.exercises.models.base import Exercise
class ChangeExerciseAuthorTestCase(WgerTestCase):
@@ -52,14 +52,14 @@ class ChangeExerciseAuthorTestCase(WgerTestCase):
"""
Test to ensure command can handle an exercise base id passed
"""
- exercise = ExerciseBase.objects.get(id=2)
+ exercise = Exercise.objects.get(id=2)
self.assertNotEqual(exercise.license_author, 'tom')
args = ['--author-name', 'tom', '--exercise-base-id', '2']
call_command('change-exercise-author', *args, stdout=self.out, no_color=True)
self.assertIn('Exercise and/or exercise base has been updated', self.out.getvalue())
- exercise = ExerciseBase.objects.get(id=2)
+ exercise = Exercise.objects.get(id=2)
self.assertEqual(exercise.license_author, 'tom')
def test_can_update_exercise(self):
diff --git a/wger/exercises/tests/test_deletion_log.py b/wger/exercises/tests/test_deletion_log.py
index 6464fa721..d9d0a1a08 100644
--- a/wger/exercises/tests/test_deletion_log.py
+++ b/wger/exercises/tests/test_deletion_log.py
@@ -19,8 +19,8 @@ from uuid import UUID
from wger.core.tests.base_testcase import WgerTestCase
from wger.exercises.models import (
DeletionLog,
+ Exercise,
Translation,
- ExerciseBase,
)
@@ -29,25 +29,25 @@ class DeletionLogTestCase(WgerTestCase):
Test that the deletion log entries are correctly generated
"""
- def test_base(self):
+ def test_exercise(self):
"""
Test that an entry is generated when a base is deleted
"""
self.assertEqual(DeletionLog.objects.all().count(), 0)
- base = ExerciseBase.objects.get(pk=1)
- base.delete()
+ exercise = Exercise.objects.get(pk=1)
+ exercise.delete()
- # Base is deleted
- count_base_logs = DeletionLog.objects.filter(
- model_type=DeletionLog.MODEL_BASE,
- uuid=base.uuid,
+ # Exercise is deleted
+ count_exercise_logs = DeletionLog.objects.filter(
+ model_type=DeletionLog.MODEL_EXERCISE,
+ uuid=exercise.uuid,
).count()
log = DeletionLog.objects.get(pk=1)
- self.assertEqual(count_base_logs, 1)
- self.assertEqual(log.model_type, 'base')
- self.assertEqual(log.uuid, base.uuid)
+ self.assertEqual(count_exercise_logs, 1)
+ self.assertEqual(log.model_type, DeletionLog.MODEL_EXERCISE)
+ self.assertEqual(log.uuid, exercise.uuid)
self.assertEqual(log.comment, 'Exercise base of An exercise')
self.assertEqual(log.replaced_by, None)
@@ -57,49 +57,49 @@ class DeletionLogTestCase(WgerTestCase):
# First translation
log2 = DeletionLog.objects.get(pk=4)
- self.assertEqual(log2.model_type, 'translation')
+ self.assertEqual(log2.model_type, DeletionLog.MODEL_TRANSLATION)
self.assertEqual(log2.uuid, UUID('9838235c-e38f-4ca6-921e-9d237d8e0813'))
self.assertEqual(log2.comment, 'An exercise')
self.assertEqual(log2.replaced_by, None)
# Second translation
log3 = DeletionLog.objects.get(pk=5)
- self.assertEqual(log3.model_type, 'translation')
+ self.assertEqual(log3.model_type, DeletionLog.MODEL_TRANSLATION)
self.assertEqual(log3.uuid, UUID('13b532f9-d208-462e-a000-7b9982b2b53e'))
self.assertEqual(log3.comment, 'Test exercise 123')
self.assertEqual(log3.replaced_by, None)
- def test_base_with_replaced_by(self):
+ def test_exercise_with_replaced_by(self):
"""
Test that an entry is generated when a base is deleted and the replaced by is
set correctly
"""
self.assertEqual(DeletionLog.objects.all().count(), 0)
- exercise = ExerciseBase.objects.get(pk=1)
+ exercise = Exercise.objects.get(pk=1)
exercise.delete(replace_by='ae3328ba-9a35-4731-bc23-5da50720c5aa')
# Base is deleted
log = DeletionLog.objects.get(pk=1)
- self.assertEqual(log.model_type, 'base')
+ self.assertEqual(log.model_type, DeletionLog.MODEL_EXERCISE)
self.assertEqual(log.uuid, exercise.uuid)
self.assertEqual(log.replaced_by, UUID('ae3328ba-9a35-4731-bc23-5da50720c5aa'))
- def test_base_with_nonexistent_replaced_by(self):
+ def test_exercise_with_nonexistent_replaced_by(self):
"""
Test that an entry is generated when a base is deleted and the replaced by is
set correctly. If the UUID is not found in the DB, it's set to None
"""
self.assertEqual(DeletionLog.objects.all().count(), 0)
- exercise = ExerciseBase.objects.get(pk=1)
+ exercise = Exercise.objects.get(pk=1)
exercise.delete(replace_by='12345678-1234-1234-1234-1234567890ab')
# Base is deleted
log = DeletionLog.objects.get(pk=1)
- self.assertEqual(log.model_type, 'base')
+ self.assertEqual(log.model_type, DeletionLog.MODEL_EXERCISE)
self.assertEqual(log.replaced_by, None)
def test_translation(self):
@@ -113,6 +113,7 @@ class DeletionLogTestCase(WgerTestCase):
# Translation is deleted
count = DeletionLog.objects.filter(
- model_type=DeletionLog.MODEL_TRANSLATION, uuid=translation.uuid
+ model_type=DeletionLog.MODEL_TRANSLATION,
+ uuid=translation.uuid,
).count()
self.assertEqual(count, 1)
diff --git a/wger/exercises/tests/test_exercise_api_cache.py b/wger/exercises/tests/test_exercise_api_cache.py
index 3ddbb848e..31f05aa14 100644
--- a/wger/exercises/tests/test_exercise_api_cache.py
+++ b/wger/exercises/tests/test_exercise_api_cache.py
@@ -19,9 +19,9 @@ from django.core.cache import cache
from wger.core.tests.base_testcase import WgerTestCase
from wger.exercises.models import (
Alias,
- Translation,
- ExerciseBase,
+ Exercise,
ExerciseComment,
+ Translation,
)
from wger.utils.cache import cache_mapper
@@ -45,7 +45,7 @@ class ExerciseApiCacheTestCase(WgerTestCase):
self.client.get(self.url)
self.assertTrue(cache.get(self.cache_key))
- exercise = ExerciseBase.objects.get(pk=1)
+ exercise = Exercise.objects.get(pk=1)
exercise.category_id = 1
exercise.save()
@@ -59,7 +59,7 @@ class ExerciseApiCacheTestCase(WgerTestCase):
self.client.get(self.url)
self.assertTrue(cache.get(self.cache_key))
- exercise = ExerciseBase.objects.get(pk=1)
+ exercise = Exercise.objects.get(pk=1)
exercise.delete()
self.assertFalse(cache.get(self.cache_key))
diff --git a/wger/exercises/tests/test_exercise_base.py b/wger/exercises/tests/test_exercise_base.py
index 7b9711af2..43f1d9ab1 100644
--- a/wger/exercises/tests/test_exercise_base.py
+++ b/wger/exercises/tests/test_exercise_base.py
@@ -23,8 +23,8 @@ from wger.core.tests.api_base_test import ExerciseCrudApiTestCase
from wger.core.tests.base_testcase import WgerTestCase
from wger.exercises.models import (
DeletionLog,
+ Exercise,
Translation,
- ExerciseBase,
)
from wger.utils.constants import CC_BY_SA_4_ID
@@ -57,7 +57,7 @@ class ExerciseBaseTestCase(WgerTestCase):
"""
Test that the base correctly returns translated exercises
"""
- exercise = ExerciseBase.objects.get(pk=1).get_translation('de')
+ exercise = Exercise.objects.get(pk=1).get_translation('de')
self.assertEqual(exercise.name, 'An exercise')
def test_language_utils_no_translation_exists(self):
@@ -65,7 +65,7 @@ class ExerciseBaseTestCase(WgerTestCase):
Test that the base correctly returns the English translation if the
requested language does not exist
"""
- exercise = ExerciseBase.objects.get(pk=1).get_translation('fr')
+ exercise = Exercise.objects.get(pk=1).get_translation('fr')
self.assertEqual(exercise.name, 'Test exercise 123')
def test_language_utils_no_translation_fallback(self):
@@ -73,7 +73,7 @@ class ExerciseBaseTestCase(WgerTestCase):
Test that the base correctly returns the first translation if for whatever
reason English is not available
"""
- exercise = ExerciseBase.objects.get(pk=2).get_translation('pt')
+ exercise = Exercise.objects.get(pk=2).get_translation('pt')
self.assertEqual(exercise.name, 'Very cool exercise')
@@ -82,10 +82,10 @@ class ExerciseBaseTestCase(WgerTestCase):
# Even if these exercises have the same base, only the variations for
# their respective languages are returned.
- exercise = ExerciseBase.objects.get(pk=1)
+ exercise = Exercise.objects.get(pk=1)
self.assertListEqual(sorted([i.id for i in exercise.base_variations]), [2])
- exercise2 = ExerciseBase.objects.get(pk=3)
+ exercise2 = Exercise.objects.get(pk=3)
self.assertEqual(sorted([i.id for i in exercise2.base_variations]), [4])
def test_images(self):
@@ -131,14 +131,14 @@ class ExerciseCustomApiTestCase(ExerciseCrudApiTestCase):
Test that it is not possible to change the license of an existing
exercise base
"""
- exercise = ExerciseBase.objects.get(pk=self.pk)
+ exercise = Exercise.objects.get(pk=self.pk)
self.assertEqual(exercise.license_id, 2)
self.authenticate('trainer1')
response = self.client.patch(self.url_detail, data={'license': 3})
self.assertEqual(response.status_code, status.HTTP_200_OK)
- exercise = ExerciseBase.objects.get(pk=self.pk)
+ exercise = Exercise.objects.get(pk=self.pk)
self.assertEqual(exercise.license_id, 2)
def test_cant_set_license(self):
@@ -152,5 +152,5 @@ class ExerciseCustomApiTestCase(ExerciseCrudApiTestCase):
response = self.client.post(self.url, data=self.data)
self.assertEqual(response.status_code, status.HTTP_201_CREATED)
- exercise = ExerciseBase.objects.get(pk=self.pk)
+ exercise = Exercise.objects.get(pk=self.pk)
self.assertEqual(exercise.license_id, CC_BY_SA_4_ID)
diff --git a/wger/exercises/tests/test_exercise_base_model.py b/wger/exercises/tests/test_exercise_base_model.py
index 52ad35884..28445c24a 100644
--- a/wger/exercises/tests/test_exercise_base_model.py
+++ b/wger/exercises/tests/test_exercise_base_model.py
@@ -18,8 +18,8 @@ import datetime
# wger
from wger.core.tests.base_testcase import WgerTestCase
from wger.exercises.models import (
+ Exercise,
Translation,
- ExerciseBase,
)
@@ -34,12 +34,12 @@ class ExerciseBaseTranslationHandlingTestCase(WgerTestCase):
Translation.objects.get(pk=5).delete()
def test_managers(self):
- self.assertEqual(ExerciseBase.translations.all().count(), 7)
- self.assertEqual(ExerciseBase.no_translations.all().count(), 1)
- self.assertEqual(ExerciseBase.objects.all().count(), 8)
+ self.assertEqual(Exercise.with_translations.all().count(), 7)
+ self.assertEqual(Exercise.no_translations.all().count(), 1)
+ self.assertEqual(Exercise.objects.all().count(), 8)
def test_checks(self):
- out = ExerciseBase.check()
+ out = Exercise.check()
self.assertEqual(len(out), 1)
self.assertEqual(out[0].id, 'wger.W002')
@@ -49,11 +49,11 @@ class ExerciseBaseModelTestCase(WgerTestCase):
Test custom model logic
"""
- exercise: ExerciseBase
+ exercise: Exercise
def setUp(self):
super().setUp()
- self.exercise = ExerciseBase.objects.get(pk=1)
+ self.exercise = Exercise.objects.get(pk=1)
def test_access_date(self):
utc = datetime.timezone.utc
@@ -66,7 +66,7 @@ class ExerciseBaseModelTestCase(WgerTestCase):
)
self.assertEqual(
- max(*[translation.last_update for translation in self.exercise.exercises.all()]),
+ max(*[translation.last_update for translation in self.exercise.translations.all()]),
datetime.datetime(2022, 2, 2, 5, 45, 11, tzinfo=utc),
)
diff --git a/wger/exercises/tests/test_exercise_images.py b/wger/exercises/tests/test_exercise_images.py
index 42997fc29..e8d88e04c 100644
--- a/wger/exercises/tests/test_exercise_images.py
+++ b/wger/exercises/tests/test_exercise_images.py
@@ -17,12 +17,10 @@ from django.core.files import File
# wger
from wger.core.tests import api_base_test
-from wger.core.tests.base_testcase import (
- WgerTestCase,
-)
+from wger.core.tests.base_testcase import WgerTestCase
from wger.exercises.models import (
- Translation,
ExerciseImage,
+ Translation,
)
diff --git a/wger/exercises/tests/test_exercise_translation.py b/wger/exercises/tests/test_exercise_translation.py
index 1f06a6d2b..2b4679ff0 100644
--- a/wger/exercises/tests/test_exercise_translation.py
+++ b/wger/exercises/tests/test_exercise_translation.py
@@ -27,12 +27,10 @@ from rest_framework import status
# wger
from wger.core.tests import api_base_test
from wger.core.tests.api_base_test import ExerciseCrudApiTestCase
-from wger.core.tests.base_testcase import (
- WgerTestCase,
-)
+from wger.core.tests.base_testcase import WgerTestCase
from wger.exercises.models import (
- Translation,
Muscle,
+ Translation,
)
from wger.utils.constants import CC_BY_SA_4_ID
diff --git a/wger/exercises/tests/test_management_commands.py b/wger/exercises/tests/test_management_commands.py
index eae66e6ba..b4f9398ed 100644
--- a/wger/exercises/tests/test_management_commands.py
+++ b/wger/exercises/tests/test_management_commands.py
@@ -22,8 +22,8 @@ from django.test import SimpleTestCase
# wger
from wger.core.tests.base_testcase import WgerTestCase
from wger.exercises.models import (
+ Exercise,
Translation,
- ExerciseBase,
)
@@ -93,7 +93,7 @@ class TestHealthCheckManagementCommands(WgerTestCase):
call_command('exercises-health-check', '--delete-untranslated', stdout=self.out)
self.assertIn('-> deleted', self.out.getvalue())
- self.assertRaises(ExerciseBase.DoesNotExist, ExerciseBase.objects.get, pk=1)
+ self.assertRaises(Exercise.DoesNotExist, Exercise.objects.get, pk=1)
def test_find_no_english_translation(self):
Translation.objects.get(pk=1).delete()
@@ -110,7 +110,7 @@ class TestHealthCheckManagementCommands(WgerTestCase):
call_command('exercises-health-check', '--delete-no-english', stdout=self.out)
self.assertIn('-> deleted', self.out.getvalue())
- self.assertRaises(ExerciseBase.DoesNotExist, ExerciseBase.objects.get, pk=1)
+ self.assertRaises(Exercise.DoesNotExist, Exercise.objects.get, pk=1)
def test_find_duplicate_translations(self):
exercise = Translation.objects.get(pk=1)
diff --git a/wger/exercises/tests/test_sync.py b/wger/exercises/tests/test_sync.py
index d7bff302c..679cadbae 100644
--- a/wger/exercises/tests/test_sync.py
+++ b/wger/exercises/tests/test_sync.py
@@ -23,10 +23,10 @@ from wger.core.models import (
from wger.core.tests.base_testcase import WgerTestCase
from wger.exercises.models import (
Equipment,
- Translation,
- ExerciseBase,
+ Exercise,
ExerciseCategory,
Muscle,
+ Translation,
)
from wger.exercises.sync import (
handle_deleted_entries,
@@ -647,11 +647,11 @@ class TestSyncMethods(WgerTestCase):
@patch('requests.get', return_value=MockDeletionLogResponse())
def test_deletion_log(self, mock_request):
- self.assertEqual(ExerciseBase.objects.count(), 8)
+ self.assertEqual(Exercise.objects.count(), 8)
self.assertEqual(Translation.objects.count(), 11)
- exercise1 = ExerciseBase.objects.get(pk=1)
- exercise2 = ExerciseBase.objects.get(pk=4)
+ exercise1 = Exercise.objects.get(pk=1)
+ exercise2 = Exercise.objects.get(pk=4)
self.assertFalse(SlotConfig.objects.filter(exercise=exercise2).count())
self.assertFalse(WorkoutLog.objects.filter(exercise=exercise2).count())
@@ -664,10 +664,10 @@ class TestSyncMethods(WgerTestCase):
'https://wger.de/api/v2/deletion-log/?limit=100',
headers=wger_headers(),
)
- self.assertEqual(ExerciseBase.objects.count(), 7)
+ self.assertEqual(Exercise.objects.count(), 7)
self.assertEqual(Translation.objects.count(), 8)
self.assertRaises(Translation.DoesNotExist, Translation.objects.get, pk=3)
- self.assertRaises(ExerciseBase.DoesNotExist, ExerciseBase.objects.get, pk=1)
+ self.assertRaises(Exercise.DoesNotExist, Exercise.objects.get, pk=1)
# Workouts and logs have been moved
for pk in slot_configs:
@@ -677,9 +677,9 @@ class TestSyncMethods(WgerTestCase):
@patch('requests.get', return_value=MockExerciseResponse())
def test_exercise_sync(self, mock_request):
- self.assertEqual(ExerciseBase.objects.count(), 8)
+ self.assertEqual(Exercise.objects.count(), 8)
self.assertEqual(Translation.objects.count(), 11)
- exercise = ExerciseBase.objects.get(uuid='ae3328ba-9a35-4731-bc23-5da50720c5aa')
+ exercise = Exercise.objects.get(uuid='ae3328ba-9a35-4731-bc23-5da50720c5aa')
self.assertEqual(exercise.category_id, 2)
sync_exercises(lambda x: x)
@@ -688,11 +688,11 @@ class TestSyncMethods(WgerTestCase):
'https://wger.de/api/v2/exercisebaseinfo/?limit=100',
headers=wger_headers(),
)
- self.assertEqual(ExerciseBase.objects.count(), 9)
+ self.assertEqual(Exercise.objects.count(), 9)
self.assertEqual(Translation.objects.count(), 14)
# New exercise was created
- new_exercise = ExerciseBase.objects.get(uuid='1b020b3a-3732-4c7e-92fd-a0cec90ed69b')
+ new_exercise = Exercise.objects.get(uuid='1b020b3a-3732-4c7e-92fd-a0cec90ed69b')
self.assertEqual(new_exercise.category_id, 2)
self.assertEqual([e.id for e in new_exercise.equipment.all()], [2])
self.assertEqual([m.id for m in new_exercise.muscles.all()], [2])
@@ -714,7 +714,7 @@ class TestSyncMethods(WgerTestCase):
self.assertEqual(translation_en.description, 'TBD')
# Existing exercise was updated
- exercise = ExerciseBase.objects.get(uuid='ae3328ba-9a35-4731-bc23-5da50720c5aa')
+ exercise = Exercise.objects.get(uuid='ae3328ba-9a35-4731-bc23-5da50720c5aa')
self.assertEqual(exercise.category_id, 3)
translation_de = exercise.get_translation('de')
diff --git a/wger/exercises/views/exercises.py b/wger/exercises/views/exercises.py
index 46879ca6e..0738b59a1 100644
--- a/wger/exercises/views/exercises.py
+++ b/wger/exercises/views/exercises.py
@@ -31,9 +31,7 @@ from django.utils.translation import (
gettext as _,
gettext_lazy,
)
-from django.views.generic import (
- DeleteView,
-)
+from django.views.generic import DeleteView
# wger
from wger.exercises.models import Translation
diff --git a/wger/manager/api/views.py b/wger/manager/api/views.py
index be046087f..c3e55ac77 100644
--- a/wger/manager/api/views.py
+++ b/wger/manager/api/views.py
@@ -27,7 +27,7 @@ from rest_framework.decorators import action
from rest_framework.response import Response
# wger
-from wger.exercises.models import ExerciseBase
+from wger.exercises.models import Exercise
from wger.manager.api.consts import CONFIG_FIELDS
from wger.manager.api.serializers import (
DaySerializer,
@@ -228,7 +228,7 @@ class WorkoutViewSet(viewsets.ModelViewSet):
if not base_id:
return Response("Please provide an base ID in the 'id' GET parameter")
- base = get_object_or_404(ExerciseBase, pk=base_id)
+ base = get_object_or_404(Exercise, pk=base_id)
logs = base.workoutlog_set.filter(
user=self.request.user,
weight_unit__in=(1, 2),
diff --git a/wger/manager/forms.py b/wger/manager/forms.py
index bd2d477ca..ebabb16cd 100644
--- a/wger/manager/forms.py
+++ b/wger/manager/forms.py
@@ -17,6 +17,14 @@
This file contains forms used in the application
"""
+# Third Party
+from crispy_forms.helper import FormHelper
+from crispy_forms.layout import (
+ Column,
+ Layout,
+ Row,
+ Submit,
+)
# Django
from django.forms import (
BooleanField,
@@ -35,21 +43,12 @@ from django.utils.translation import (
gettext_lazy,
)
-# Third Party
-from crispy_forms.helper import FormHelper
-from crispy_forms.layout import (
- Column,
- Layout,
- Row,
- Submit,
-)
-
# wger
from wger.core.models import (
RepetitionUnit,
WeightUnit,
)
-from wger.exercises.models import ExerciseBase
+from wger.exercises.models import Exercise
from wger.manager.consts import RIR_OPTIONS
from wger.manager.models import (
Workout,
@@ -119,7 +118,7 @@ class WorkoutLogForm(ModelForm):
required=False,
)
exercise_base = ModelChoiceField(
- queryset=ExerciseBase.objects.all(),
+ queryset=Exercise.objects.all(),
label=_('Exercise'),
required=False,
)
diff --git a/wger/manager/management/commands/dummy-generator-routines.py b/wger/manager/management/commands/dummy-generator-routines.py
index feab1b535..d6dd6c232 100644
--- a/wger/manager/management/commands/dummy-generator-routines.py
+++ b/wger/manager/management/commands/dummy-generator-routines.py
@@ -23,7 +23,7 @@ from django.contrib.auth.models import User
from django.core.management.base import BaseCommand
# wger
-from wger.exercises.models import ExerciseBase
+from wger.exercises.models import Exercise
from wger.manager.models import (
Day,
RepsConfig,
@@ -34,7 +34,6 @@ from wger.manager.models import (
WeightConfig,
)
-
logger = logging.getLogger(__name__)
@@ -111,7 +110,7 @@ class Command(BaseCommand):
day_list[-1].save()
# Add exercises (no supersets, all very simple)
- exercise_list = [i for i in ExerciseBase.objects.all()]
+ exercise_list = [i for i in Exercise.objects.all()]
for day in day_list:
nr_of_exercises = random.randint(3, 6)
exercises = random.choices(exercise_list, k=nr_of_exercises)
diff --git a/wger/manager/migrations/0018_flexible_routines.py b/wger/manager/migrations/0018_flexible_routines.py
index e9d1b37b1..3b163bfd5 100644
--- a/wger/manager/migrations/0018_flexible_routines.py
+++ b/wger/manager/migrations/0018_flexible_routines.py
@@ -11,7 +11,7 @@ class Migration(migrations.Migration):
dependencies = [
('core', '0016_alter_language_short_name'),
migrations.swappable_dependency(settings.AUTH_USER_MODEL),
- ('exercises', '0028_add_uuid_alias_and_comments'),
+ ('exercises', '0032_rename_exercise'),
('manager', '0017_alter_workoutlog_exercise_base'),
]
@@ -149,7 +149,7 @@ class Migration(migrations.Migration):
(
'exercise',
models.ForeignKey(
- on_delete=django.db.models.deletion.CASCADE, to='exercises.exercisebase'
+ on_delete=django.db.models.deletion.CASCADE, to='exercises.exercise'
),
),
(
diff --git a/wger/manager/models/log.py b/wger/manager/models/log.py
index 41d0ad433..9c8282325 100644
--- a/wger/manager/models/log.py
+++ b/wger/manager/models/log.py
@@ -28,7 +28,7 @@ from wger.core.models import (
RepetitionUnit,
WeightUnit,
)
-from wger.exercises.models import ExerciseBase
+from wger.exercises.models import Exercise
from wger.manager.consts import RIR_OPTIONS
from wger.manager.models.session import WorkoutSession
from wger.utils.cache import reset_workout_log
@@ -77,7 +77,7 @@ class WorkoutLog(models.Model):
"""
exercise = models.ForeignKey(
- ExerciseBase,
+ Exercise,
verbose_name=_('Exercise'),
on_delete=models.CASCADE,
)
diff --git a/wger/manager/models/slot_config.py b/wger/manager/models/slot_config.py
index 885ced992..24541e703 100644
--- a/wger/manager/models/slot_config.py
+++ b/wger/manager/models/slot_config.py
@@ -27,7 +27,7 @@ from wger.core.models import (
RepetitionUnit,
WeightUnit,
)
-from wger.exercises.models import ExerciseBase
+from wger.exercises.models import Exercise
from wger.manager.dataclasses import SetConfigData
from wger.manager.models.abstract_config import (
AbstractChangeConfig,
@@ -59,7 +59,7 @@ class SlotConfig(models.Model):
)
exercise = models.ForeignKey(
- ExerciseBase,
+ Exercise,
on_delete=models.CASCADE,
)
diff --git a/wger/manager/tests/test_weight_log.py b/wger/manager/tests/test_weight_log.py
index 827d71c8a..d89b97610 100644
--- a/wger/manager/tests/test_weight_log.py
+++ b/wger/manager/tests/test_weight_log.py
@@ -17,7 +17,6 @@ import datetime
import logging
# Django
-from django.contrib.auth.models import User
from django.core.cache import cache
from django.urls import (
reverse,
@@ -30,15 +29,9 @@ from wger.core.tests.base_testcase import (
WgerDeleteTestCase,
WgerTestCase,
)
-from wger.exercises.models import ExerciseBase
-from wger.manager.models import (
- Workout,
- WorkoutLog,
- WorkoutSession,
-)
+from wger.manager.models import WorkoutLog
from wger.utils.cache import cache_mapper
-
logger = logging.getLogger(__name__)
diff --git a/wger/software/views.py b/wger/software/views.py
index 970efaec3..eda53cd7a 100644
--- a/wger/software/views.py
+++ b/wger/software/views.py
@@ -15,24 +15,22 @@
# Standard Library
import logging
+# Third Party
+import requests
# Django
from django.conf import settings
from django.contrib.auth.models import User
from django.core.cache import cache
from django.shortcuts import render
-# Third Party
-import requests
-
# wger
from wger.core.forms import (
RegistrationForm,
RegistrationFormNoCaptcha,
)
-from wger.exercises.models import ExerciseBase
+from wger.exercises.models import Exercise
from wger.nutrition.models import Ingredient
-
logger = logging.getLogger(__name__)
CACHE_KEY = 'landing-page-context'
@@ -48,7 +46,7 @@ def features(request):
result_github_api = requests.get('https://api.github.com/repos/wger-project/wger').json()
context = {
'nr_users': User.objects.count(),
- 'nr_exercises': ExerciseBase.objects.count(),
+ 'nr_exercises': Exercise.objects.count(),
'nr_ingredients': Ingredient.objects.count(),
'nr_stars': result_github_api.get('stargazers_count', '2000'),
}