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exercises.json
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[{
"id": 345,
"uuid": "c788d643-150a-4ac7-97ef-84643c6419bf",
"name": "2 Handed Kettlebell Swing",
"exercise_base": 9,
"description": "<p>Two Handed Russian Style Kettlebell swing</p>",
"creation_date": "2015-08-03",
"category": 10,
"muscles": [],
"muscles_secondary": [],
"equipment": [10],
"language": 2,
"license": 2,
"license_author": "deusinvictus",
"variations": [345, 249],
"author_history": ["deusinvictus"]
}, {
"id": 1061,
"uuid": "60d8018d-296f-4c62-a80b-f609a25d34ea",
"name": "Abdominal Stabilization",
"exercise_base": 56,
"description": "",
"creation_date": "2022-10-11",
"category": 10,
"muscles": [6],
"muscles_secondary": [14],
"equipment": [4],
"language": 2,
"license": 2,
"license_author": "wger.de",
"variations": [],
"author_history": ["wger.de"]
}, {
"id": 174,
"uuid": "99881bdd-43d7-4c3b-82ed-9c187d0455b7",
"name": "Abduktoren-Maschine",
"exercise_base": 12,
"description": "<ul>\n<li>in eine aufrechte Position setzen, bei der die Beine hüftbreit geöffnet sind</li>\n<li>den Rücken, die Knie und die Oberschenkelaußenseite an die jeweiligen Polster pressen</li>\n<li>mit den Händen an den Griffen festhalten</li>\n<li>die Oberschenkel bis zum Anschlagpunkt der Hebelarme auseinander drücken</li>\n<li>danach die Beine wieder zusammen führen</li>\n<li>das Gesäß nicht vom Sitz abheben</li>\n<li>beim Auseinanderdrücken der Hebelarme aus- und beim Zusammenführen einatmen</li>\n</ul>",
"creation_date": "2013-07-19",
"category": 9,
"muscles": [8],
"muscles_secondary": [],
"equipment": [],
"language": 1,
"license": 1,
"license_author": "flori",
"variations": [],
"author_history": ["flori"]
}, {
"id": 1178,
"uuid": "28bf0f7b-ceba-47a6-8807-3cbd3312c82f",
"name": "Alzate Laterali",
"exercise_base": 348,
"description": "Alzate LateraliAlzate Laterali",
"creation_date": "2022-12-30",
"category": 13,
"muscles": [2],
"muscles_secondary": [],
"equipment": [3],
"language": 13,
"license": 2,
"license_author": "rlamarca",
"variations": [1180, 1183, 1178],
"author_history": ["rlamarca"]
}, {
"id": 228,
"uuid": "880bff63-6798-4ffc-a818-b2a1ccfec0f7",
"name": "Arnold Press",
"exercise_base": 20,
"description": "<p>Zwei Kurzhanteln mit den Handflächen nach innen vor der Brust halten, Ellbogen unterhalb der Handgelenke.</p>\n<p>Ellbogen nach außen bringen und Hanteln über den Kopf heben. Drehung kommt aus dem Ellbogen, nicht aus den Armen!</p>\n<p>Wenn die Arme durchgestreckt sind, die gleiche Bewegung rückwärts ausführen.</p>",
"creation_date": "2014-03-09",
"category": 13,
"muscles": [],
"muscles_secondary": [],
"equipment": [3],
"language": 1,
"license": 3,
"license_author": "bloody_disgrace",
"variations": [228, 53, 66, 241, 266],
"author_history": ["bloody_disgrace"]
}, {
"id": 227,
"uuid": "53ca25b3-61d9-4f72-bfdb-492b83484ff5",
"name": "Arnold Shoulder Press",
"exercise_base": 20,
"description": "<p>Very common shoulder exercise.</p>\n<p> </p>\n<p>As shown here: https://www.youtube.com/watch?v=vj2w851ZHRM</p>",
"creation_date": "2014-03-09",
"category": 13,
"muscles": [],
"muscles_secondary": [],
"equipment": [3],
"language": 2,
"license": 1,
"license_author": "trzr23",
"variations": [227, 329, 256, 190, 152, 155, 123, 119],
"author_history": ["trzr23"]
}, {
"id": 5,
"uuid": "5675ae61-6597-4806-ae5c-2dda5a5ac03c",
"name": "Ausfallschritte im Gehen",
"exercise_base": 206,
"description": "<p>.</p>",
"creation_date": "2013-05-05",
"category": 9,
"muscles": [10],
"muscles_secondary": [8],
"equipment": [3],
"language": 1,
"license": 2,
"license_author": "wger.de",
"variations": [55, 5],
"author_history": ["wger.de"]
}, {
"id": 55,
"uuid": "27301836-ed7f-4510-83e7-66c0b8041a44",
"name": "Ausfallschritte Stehend",
"exercise_base": 205,
"description": "<p>.</p>",
"creation_date": "2013-05-05",
"category": 9,
"muscles": [10],
"muscles_secondary": [8],
"equipment": [3],
"language": 1,
"license": 2,
"license_author": "wger.de",
"variations": [55, 5],
"author_history": ["wger.de"]
}, {
"id": 289,
"uuid": "6add5973-86d0-4543-928a-6bb8b3f34efc",
"name": "Axe Hold",
"exercise_base": 31,
"description": "<p>Grab dumbbells and extend arms to side and hold as long as you can</p>",
"creation_date": "2014-11-02",
"category": 8,
"muscles": [],
"muscles_secondary": [],
"equipment": [3],
"language": 2,
"license": 1,
"license_author": "GrosseHund",
"variations": [],
"author_history": ["GrosseHund"]
}, {
"id": 677,
"uuid": "8e9d8968-323d-468c-9174-8cf11a105fad",
"name": "Axe Hold",
"exercise_base": 31,
"description": "<p>Nehmen Sie die Hanteln und strecken Sie die Arme zur Seite. Halten Sie sie so lange wie möglich.</p>",
"creation_date": "2020-01-16",
"category": 8,
"muscles": [],
"muscles_secondary": [],
"equipment": [3],
"language": 1,
"license": 2,
"license_author": "Wunschcoach",
"variations": [],
"author_history": ["Wunschcoach"]
}, {
"id": 1051,
"uuid": "52a4cc0b-6d56-479d-b3b3-4a6a390cc379",
"name": "Ball crunches",
"exercise_base": 165,
"description": "",
"creation_date": "2022-10-11",
"category": 10,
"muscles": [],
"muscles_secondary": [],
"equipment": [],
"language": 2,
"license": 2,
"license_author": "",
"variations": [92, 1051, 94, 1052, 91, 416, 93, 170, 95, 176],
"author_history": [""]
}, {
"id": 38,
"uuid": "4def60e7-ed8d-4a9d-bf76-ceb15ecf9779",
"name": "Bankdrücken Eng",
"exercise_base": 76,
"description": "<p>Lege dich auf die Bank, die Stange direkt über die Augen, die Knie etwas angewinkelt und die Füße fest auf dem Boden. Greife nun die Stange mit einem engen Griff (nicht mehr als 20cm.). Führe 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) Bankdrücken auf Brusthöhe runter, sondern weiter unten. Auf der tiefsten Stelle sollten deine Arme einen rechten Winkel machen.</p>",
"creation_date": "2013-05-05",
"category": 8,
"muscles": [5],
"muscles_secondary": [2, 4],
"equipment": [1, 8],
"language": 1,
"license": 2,
"license_author": "wger.de",
"variations": [77, 15, 38, 17, 720, 725, 41, 16, 61],
"author_history": ["wger.de"]
}, {
"id": 77,
"uuid": "06450bcb-03a8-4bd7-8349-ef677ee57ea3",
"name": "Bankdrücken KH",
"exercise_base": 75,
"description": "<p>Der Bewegungsablauf ist ähnlich zur Übung mit einer Langhantel.</p>\n<p>Nehme die Gewichte in die Hände und lege dich auf die Bank. Halte die Hanteln neben der Brust auf Brustwarzenhöhe und drücke sie nun nach oben, bis die Arme ausgestreckt sind. Lasse die Gewichte nun langsam und kontrolliert runter.</p>\n<p> </p>",
"creation_date": "2013-05-05",
"category": 11,
"muscles": [4],
"muscles_secondary": [2, 5],
"equipment": [8, 3],
"language": 1,
"license": 2,
"license_author": "wger.de",
"variations": [77, 15, 38, 17, 720, 725, 41, 16, 61],
"author_history": ["wger.de"]
}, {
"id": 15,
"uuid": "198dcb2e-e35f-4b69-ae8b-e1124d438eae",
"name": "Bankdrücken LH",
"exercise_base": 73,
"description": "<p>Lege dich auf die Bank, die Stange direkt über die Augen, die Knie etwas angewinkelt und die Füße fest auf dem Boden. Greife die Stange breit und lasse sie langsam und kontrolliert runter, dabei sollte die Stange kurz auf Brustwarzenhöhe den Körper berühren. Dann das Gewicht wieder hochdrücken bis die Arme durchgestreckt sind.</p>\n<p>Bei hohem Gewicht, empfielt sich natürlich einen <em>Spotter</em> zu haben, der einen hilft falls man die Stange nicht alleine hochdrücken kann.</p>\n<p>Mit der Breite des Griffs kann außerdem kontrolliert werden, welcher Bereich der Brust stärker belastet wird:</p>\n<ul>\n<li>breiter Griff: äußere Brustmuskeln</li>\n<li>enger Griff: innere Brustmuskeln und Trizeps</li>\n</ul>",
"creation_date": "2013-05-05",
"category": 11,
"muscles": [4],
"muscles_secondary": [2, 5],
"equipment": [1, 8],
"language": 1,
"license": 2,
"license_author": "wger.de",
"variations": [77, 15, 38, 17, 720, 725, 41, 16, 61],
"author_history": ["wger.de"]
}, {
"id": 343,
"uuid": "1b9dc5bc-790b-4e21-a55d-f8b3115e94c5",
"name": "Barbell Ab Rollout",
"exercise_base": 41,
"description": "<p>Place a barbell on the floor at your feet.</p>\n<p>Bending at the waist, grip the barbell with a shoulder with overhand grip.</p>\n<p>With a slow controlled motion, roll the bar out so that your back is straight.</p>\n<p>Roll back up raising your hips and butt as you return to the starting position.</p>",
"creation_date": "2015-07-27",
"category": 10,
"muscles": [14],
"muscles_secondary": [],
"equipment": [1],
"language": 2,
"license": 2,
"license_author": "sevae",
"variations": [],
"author_history": ["sevae"]
}, {
"id": 407,
"uuid": "1215dad0-b7e0-42c6-80d4-112f69acb68a",
"name": "Barbell Hack Squats",
"exercise_base": 43,
"description": "<p>Perform leg squats with barbell behind your legs</p>",
"creation_date": "2016-07-30",
"category": 9,
"muscles": [],
"muscles_secondary": [],
"equipment": [1],
"language": 2,
"license": 2,
"license_author": "BePieToday",
"variations": [407, 342, 300, 650, 191, 389, 355, 160, 570, 795, 185, 111, 387],
"author_history": ["BePieToday"]
}, {
"id": 1161,
"uuid": "b43149e8-e4fb-4657-893f-2fc0b79baa3d",
"name": "Barbell Hip Thrust",
"exercise_base": 906,
"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.",
"creation_date": "2022-12-22",
"category": 9,
"muscles": [],
"muscles_secondary": [],
"equipment": [],
"language": 2,
"license": 2,
"license_author": "enros7500",
"variations": [],
"author_history": ["enros7500"]
}, {
"id": 1162,
"uuid": "952d450f-e7cc-4f09-ada0-ddea1a47b492",
"name": "Barbell Hip Thrust",
"exercise_base": 294,
"description": "Siéntate en el suelo con un banco detrás de ti, dobla las rodillas para que tus pies estén 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 resultará más cómodo.",
"creation_date": "2022-12-22",
"category": 9,
"muscles": [8],
"muscles_secondary": [],
"equipment": [1, 8],
"language": 4,
"license": 2,
"license_author": "enros7500",
"variations": [],
"author_history": ["enros7500"]
}, {
"id": 1157,
"uuid": "1af6b273-eb97-4712-a0c6-fe9a1dfe97f4",
"name": "Barbell Hip Thrust",
"exercise_base": 902,
"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.",
"creation_date": "2022-12-22",
"category": 9,
"muscles": [8],
"muscles_secondary": [],
"equipment": [1],
"language": 2,
"license": 2,
"license_author": "enros7500",
"variations": [],
"author_history": ["enros7500"]
}, {
"id": 1156,
"uuid": "ce0f992e-f639-4489-ba51-80ee27720134",
"name": "Barbell Hip Thrust",
"exercise_base": 901,
"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.",
"creation_date": "2022-12-22",
"category": 9,
"muscles": [8],
"muscles_secondary": [],
"equipment": [1],
"language": 2,
"license": 2,
"license_author": "enros7500",
"variations": [],
"author_history": ["enros7500"]
}, {
"id": 405,
"uuid": "ae6a6c23-4616-49b7-a152-49d7461c2b7f",
"name": "Barbell Lunges Standing",
"exercise_base": 46,
"description": "<p>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.</p>\n<p>Remember to keep good posture.</p>",
"creation_date": "2016-07-30",
"category": 9,
"muscles": [10],
"muscles_secondary": [8],
"equipment": [1],
"language": 2,
"license": 2,
"license_author": "Mikko Ruohola",
"variations": [1053, 405, 112, 113],
"author_history": ["Mikko Ruohola"]
}, {
"id": 1053,
"uuid": "b368663d-f71f-4689-b462-76ac86a06362",
"name": "Barbell Lunges Walking",
"exercise_base": 802,
"description": "",
"creation_date": "2022-10-11",
"category": 9,
"muscles": [],
"muscles_secondary": [],
"equipment": [1],
"language": 2,
"license": 2,
"license_author": "wger.de",
"variations": [1053, 405, 112, 113],
"author_history": ["wger.de"]
}, {
"id": 759,
"uuid": "95b25f5e-4a01-48f1-a3df-2b7fe8fd624d",
"name": "Barbell Reverse Wrist Curl",
"exercise_base": 48,
"description": "<p>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.</p>\n<p>Curl 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.</p>",
"creation_date": "2020-04-01",
"category": 8,
"muscles": [],
"muscles_secondary": [],
"equipment": [1, 8],
"language": 2,
"license": 2,
"license_author": "burenl",
"variations": [759, 758],
"author_history": ["burenl"]
}, {
"id": 1102,
"uuid": "7f0c4db3-e176-4395-a1ac-85e3d49907ce",
"name": "Barbell Squat",
"exercise_base": 850,
"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.",
"creation_date": "2022-12-22",
"category": 9,
"muscles": [10],
"muscles_secondary": [11],
"equipment": [1],
"language": 2,
"license": 2,
"license_author": "enros7500",
"variations": [],
"author_history": ["enros7500"]
}, {
"id": 1101,
"uuid": "257fdd82-bd43-4a29-81e8-c1d6ec62987d",
"name": "Barbell Squat",
"exercise_base": 849,
"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.",
"creation_date": "2022-12-22",
"category": 9,
"muscles": [10],
"muscles_secondary": [11],
"equipment": [1],
"language": 2,
"license": 2,
"license_author": "enros7500",
"variations": [],
"author_history": ["enros7500"]
}, {
"id": 344,
"uuid": "2cd5e256-20a7-4bc8-a7a8-d62bf8ce00cf",
"name": "Barbell Triceps Extension",
"exercise_base": 50,
"description": "<p>Position barbell overhead with narrow overhand grip.</p>\n<p>Lower forearm behind upper arm with elbows remaining overhead. Extend forearm overhead. Lower and repeat.</p>",
"creation_date": "2015-07-27",
"category": 8,
"muscles": [5],
"muscles_secondary": [2, 4],
"equipment": [1],
"language": 2,
"license": 2,
"license_author": "sevae",
"variations": [344, 1055, 274, 89, 90],
"author_history": ["sevae"]
}, {
"id": 758,
"uuid": "0fe97ed6-7d37-444c-90b6-f855cea68a6f",
"name": "Barbell Wrist Curl",
"exercise_base": 51,
"description": "<p>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.</p>\n<p>Pause for a moment in the top position, then slowly return the barbell to the starting position.</p>\n<p> </p>",
"creation_date": "2020-04-01",
"category": 8,
"muscles": [],
"muscles_secondary": [],
"equipment": [1, 8],
"language": 2,
"license": 2,
"license_author": "burenl",
"variations": [759, 758],
"author_history": ["burenl"]
}, {
"id": 259,
"uuid": "c659577f-d9de-4e39-bcd1-1b0bf1f62d11",
"name": "Bauch Stabilisation",
"exercise_base": 56,
"description": "<p>Auf Rolle liegend</p>",
"creation_date": "2014-07-10",
"category": 10,
"muscles": [6],
"muscles_secondary": [14],
"equipment": [4],
"language": 1,
"license": 1,
"license_author": "andikeller",
"variations": [],
"author_history": ["andikeller"]
}, {
"id": 307,
"uuid": "1b8b1657-40fd-4e3b-97b7-1c79b1079f8e",
"name": "Bear Walk",
"exercise_base": 57,
"description": "<p>-Rest your weight on your palms and the balls of your feet, not dissimilar to normal pushup position</p>\n<p>-Move by stepping with your R palm and L foot, then your L palm and R foot. Basically, walk like a lumbering bear.</p>\n<p>-Move as fast as you can. Measure your reps/sets in either distance (i.e. 40 yards) or time (i.e. 45 seconds)</p>\n<p>-Works your Pecs, Deltoids, Triceps, Traps, Lats, Abs and Lower Back, Hip Flexors, Quads, Glutes and Calves</p>",
"creation_date": "2015-02-06",
"category": 11,
"muscles": [2, 7, 4, 6, 3, 15, 5],
"muscles_secondary": [8, 12, 14, 10, 9],
"equipment": [7],
"language": 2,
"license": 2,
"license_author": "nate303303",
"variations": [],
"author_history": ["nate303303"]
}, {
"id": 718,
"uuid": "e4b3da5b-1803-42af-a50e-ffbac3853cd0",
"name": "Bear Walk",
"exercise_base": 57,
"description": "<p>-Stützen Sie Ihr Gewicht auf Ihren Handflächen und Ihren Füßen, nicht anders als in der normalen Liegestützposition</p>\n<p> </p>\n<p>- Bewegen Sie sich, indem Sie mit der R-Handfläche und dem L-Fuß, dann mit der L-Handfläche und dem R-Fuß treten. Gehen Sie im Grunde wie ein trampelnder Bär.</p>\n<p> </p>\n<p>-Bewegen Sie sich so schnell wie möglich. Messen Sie Ihre Wiederholungen / Sätze entweder in der Entfernung (d. H. 40 Meter) oder in der Zeit (d. H. 45 Sekunden).</p>\n<p> </p>\n<p>-Arbeitet an Pecs, Deltamuskeln, Trizeps, Trapezius, Lats, Abs und Lendenwirbelsäule, Hüftbeugern, Quads, Gesäßmuskeln und Waden</p>",
"creation_date": "2020-01-17",
"category": 11,
"muscles": [2, 7, 4, 6, 3, 15, 5],
"muscles_secondary": [8, 12, 14, 10, 9],
"equipment": [7],
"language": 1,
"license": 2,
"license_author": "Wunschcoach",
"variations": [],
"author_history": ["Wunschcoach"]
}, {
"id": 230,
"uuid": "981ef1f0-414a-478b-bc1b-9c6afa45bc77",
"name": "Beckenheben",
"exercise_base": 294,
"description": "<p>Lege dich auf die Matte, die Arme sind ausgestreckt und bilden einen rechten Winkel mit dem Körper. 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.</p>",
"creation_date": "2014-03-09",
"category": 9,
"muscles": [8],
"muscles_secondary": [],
"equipment": [1, 8],
"language": 1,
"license": 2,
"license_author": "wger.de",
"variations": [],
"author_history": ["wger.de"]
}, {
"id": 22,
"uuid": "8f0170a2-5274-4487-a295-1a9baf2c92a3",
"name": "Beinbeuger Liegend",
"exercise_base": 365,
"description": "<p>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. Während der Übung muss der Körper fest bleiben.</p>",
"creation_date": "2013-05-05",
"category": 9,
"muscles": [11],
"muscles_secondary": [],
"equipment": [],
"language": 1,
"license": 2,
"license_author": "wger.de",
"variations": [22, 72],
"author_history": ["wger.de"]
}, {
"id": 72,
"uuid": "9075241c-0493-4f2a-a399-a57e3634093e",
"name": "Beinbeuger Stehend",
"exercise_base": 367,
"description": "<p>Diese Übung wird jeweils mit einem Bein durchgeführt.</p>\n<p>Stelle dich vor der Maschine und stelle deine Waden hinter dem Polster (setzte die Höhe 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.</p>",
"creation_date": "2013-05-05",
"category": 9,
"muscles": [11],
"muscles_secondary": [],
"equipment": [],
"language": 1,
"license": 1,
"license_author": "wger.de",
"variations": [22, 72],
"author_history": ["wger.de"]
}, {
"id": 714,
"uuid": "68f96d3e-9172-468c-9018-06f71a97faff",
"name": "Beinheben am Roman Chair",
"exercise_base": 505,
"description": "<p>Stütze dich mit dem Unterarmen ab und hänge im Gerät. Ziehe die Knie Richtung Brust und lasse sie wieder kontrolliert zum Boden zurück.</p>",
"creation_date": "2020-01-17",
"category": 10,
"muscles": [],
"muscles_secondary": [],
"equipment": [],
"language": 1,
"license": 2,
"license_author": "Wunschcoach",
"variations": [],
"author_history": ["Wunschcoach"]
}, {
"id": 35,
"uuid": "ecff5124-9f6a-414a-b91a-70101847b76d",
"name": "Beinheben Aufrecht",
"exercise_base": 378,
"description": "<p>Stelle dich mit den Unterarmen fest auf die Polster der Beinhebemaschine, der Körper hängt frei nach unten. Hebe nun die Beine so weit wie möglich nach oben, wobei an der höchsten Stelle eine kurze Pause eingelegt wird. Bringe sie dann langsam und kontrolliert wieder nach unten. Während der Übung darf der Körper nicht mitschwingen, nur die Beine sollten sich hier bewegen.</p>",
"creation_date": "2013-05-05",
"category": 10,
"muscles": [6],
"muscles_secondary": [3],
"equipment": [],
"language": 1,
"license": 2,
"license_author": "wger.de",
"variations": [280, 34, 35],
"author_history": ["wger.de"]
}, {
"id": 280,
"uuid": "b85a9224-a562-4924-a0f1-5ead09943c75",
"name": "Beinheben im Hang",
"exercise_base": 283,
"description": "<p>Ausgangspostion im Hang, die Beine sind angebhoben (Oberschenkel-Rumpf-Winkel 90°)</p>\n<p>Von hier aus kleine Hebebewegungen ausführen, die Hüftgelenke bleiben in der Endposition gebeugt (90°)</p>",
"creation_date": "2014-10-24",
"category": 10,
"muscles": [6],
"muscles_secondary": [],
"equipment": [6],
"language": 1,
"license": 1,
"license_author": "Konsumopfer",
"variations": [280, 34, 35],
"author_history": ["Konsumopfer"]
}, {
"id": 34,
"uuid": "342e5889-fee2-420e-a287-f6e5a7f6c4b1",
"name": "Beinheben Liegend",
"exercise_base": 377,
"description": "<p>Lege dich auf die Bank und greife mit den Armen die Lehne o.Ä. damit du stabil liegst. Halte die Beine ausgestreckt und hebe sie, bis sie einen Winkel von etwa 45° bilden. Mache eine kleine Pause von ca. 1 sek. und gehe langsam wieder runter. Du kannst zur Steigerung z.B. jedes 5. Mal, eine längere Pause von 7 Sekunden machen.</p>",
"creation_date": "2013-05-05",
"category": 10,
"muscles": [6],
"muscles_secondary": [3],
"equipment": [4],
"language": 1,
"license": 2,
"license_author": "wger.de",
"variations": [280, 34, 35],
"author_history": ["wger.de"]
}, {
"id": 6,
"uuid": "a27cfdd9-5299-49ab-85f5-6e4042657549",
"name": "Beinpresse",
"exercise_base": 371,
"description": "<p>In die Maschine setzten und die Füße auf die Auflage stellen, der Abstand, etwas mehr als schulterbreit. Die Füße sind etwas nach außen gedreht.</p>\n<p>Das Gewicht wird so weit abgesenkt, dass die Knie einen rechten Winkel machen. Sofort wird 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!</p>",
"creation_date": "2013-05-05",
"category": 9,
"muscles": [11, 7, 8, 10],
"muscles_secondary": [7, 8],
"equipment": [],
"language": 1,
"license": 2,
"license_author": "wger.de",
"variations": [200, 6, 54, 402],
"author_history": ["wger.de"]
}, {
"id": 54,
"uuid": "e7d0cc2d-e28b-479f-91d9-7eab7b686fd8",
"name": "Beinpresse Eng",
"exercise_base": 373,
"description": "<p>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.</p>\n<p>Der 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!</p>",
"creation_date": "2013-05-05",
"category": 9,
"muscles": [10],
"muscles_secondary": [8],
"equipment": [],
"language": 1,
"license": 2,
"license_author": "wger.de",
"variations": [200, 6, 54, 402],
"author_history": ["wger.de"]
}, {
"id": 69,
"uuid": "71efbc60-c301-453e-8ac7-4184b16a4681",
"name": "Beinstrecker Einbeinig",
"exercise_base": 71,
"description": "<p>Der Bewegungsablauf ist wie beim beidbeinigem Beinstrecker:</p>\n<p>Setze dich in die Beinstreckermaschine. Der Rücken soll einen festen Halt haben, stelle die Maschine so ein, dass du fest sitzt. In der Anfangsposition sind die Beine entwas nach hinten angewinkelt. Drücke das Gewicht nach oben bis die Beine nahezu vollständig ausgestreckt sind. Gehe langsam und kontrolliert wieder runter.</p>",
"creation_date": "2013-05-05",
"category": 9,
"muscles": [10],
"muscles_secondary": [],
"equipment": [],
"language": 1,
"license": 2,
"license_author": "wger.de",
"variations": [69],
"author_history": ["wger.de"]
}, {
"id": 192,
"uuid": "5da6340b-22ec-4c1b-a443-eef2f59f92f0",
"name": "Bench Press",
"exercise_base": 73,
"description": "<p>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.</p>\n<p>If you train with a high weight it is advisable to have a <em>spotter</em> that can help you up if you can't lift the weight on your own.</p>\n<p>With the width of the grip you can also control which part of the chest is trained more:</p>\n<ul>\n<li>wide grip: outer chest muscles</li>\n<li>narrow grip: inner chest muscles and triceps</li>\n</ul>",
"creation_date": "2013-08-11",
"category": 11,
"muscles": [4],
"muscles_secondary": [2, 5],
"equipment": [1, 8],
"language": 2,
"license": 1,
"license_author": "sistab2",
"variations": [97, 192, 88, 100, 101, 211, 270, 399, 163, 210, 1049],
"author_history": ["sistab2"]
}, {
"id": 97,
"uuid": "0ec76f5d-1311-4d6d-bf79-00fa17c3061a",
"name": "Benchpress Dumbbells",
"exercise_base": 75,
"description": "<p>The movement is very similar to benchpressing with a barbell, however, the weight is brought down to the chest at a lower point.</p>\n<p>Hold 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.</p>",
"creation_date": "2013-05-05",
"category": 11,
"muscles": [4],
"muscles_secondary": [2, 5],
"equipment": [8, 3],
"language": 2,
"license": 2,
"license_author": "wger.de",
"variations": [97, 192, 88, 100, 101, 211, 270, 399, 163, 210, 1049],
"author_history": ["wger.de"]
}, {
"id": 88,
"uuid": "03d821e7-e1ac-4026-903b-d406381cbf76",
"name": "Bench Press Narrow Grip",
"exercise_base": 76,
"description": "<p>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.</p>",
"creation_date": "2013-05-05",
"category": 8,
"muscles": [5],
"muscles_secondary": [2, 4],
"equipment": [1, 8],
"language": 2,
"license": 2,
"license_author": "wger.de",
"variations": [97, 192, 88, 100, 101, 211, 270, 399, 163, 210, 1049],
"author_history": ["wger.de"]
}, {
"id": 268,
"uuid": "34ce7ec5-12a1-4bf8-b4f1-94544c3f1cfc",
"name": "Bent High Pulls",
"exercise_base": 79,
"description": "<p>Bend over slightly while holding two dumbbells. Pull the dumbbells up to your chest, keeping your elbows as high as you can.</p>",
"creation_date": "2014-09-01",
"category": 13,
"muscles": [9],
"muscles_secondary": [],
"equipment": [3],
"language": 2,
"license": 1,
"license_author": "lakerbeezel",
"variations": [],
"author_history": ["lakerbeezel"]
}, {
"id": 362,
"uuid": "f866fd75-c18d-4419-84b9-1b9ccd22adba",
"name": "Bent Over Dumbbell Rows",
"exercise_base": 81,
"description": "<p>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.</p>",
"creation_date": "2016-01-05",
"category": 12,
"muscles": [12],
"muscles_secondary": [],
"equipment": [8, 3],
"language": 2,
"license": 2,
"license_author": "sebk",
"variations": [110, 109, 362, 340, 214, 202, 108, 670, 106, 801, 142, 1045, 339, 1044],
"author_history": ["sebk"]
}, {
"id": 421,
"uuid": "170cc52f-345f-41b3-bdae-8a5e0c9aa449",
"name": "Bent-over Lateral Raises",
"exercise_base": 82,
"description": "<p>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.</p>",
"creation_date": "2016-09-29",
"category": 13,
"muscles": [],
"muscles_secondary": [],
"equipment": [8, 3],
"language": 2,
"license": 2,
"license_author": "apeschel",
"variations": [421, 1047, 233, 149, 148, 306, 237],
"author_history": ["apeschel"]
}, {
"id": 109,
"uuid": "f82c579e-c069-4dc7-8e36-a3266dfd8e4a",
"name": "Bent Over Rowing",
"exercise_base": 83,
"description": "<ol>\n<li>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.</li>\n<li>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.</li>\n<li>Then inhale and slowly lower the barbell back to the starting position.</li>\n<li>Repeat for the recommended amount of repetitions.</li>\n</ol>",
"creation_date": "2013-05-05",
"category": 12,
"muscles": [12],
"muscles_secondary": [2, 1],
"equipment": [1],
"language": 2,
"license": 2,
"license_author": "warchildmd",
"variations": [110, 109, 362, 340, 214, 202, 108, 670, 106, 801, 142, 1045, 339, 1044],
"author_history": ["warchildmd"]
}, {
"id": 110,
"uuid": "77688310-f2cf-4d37-a854-dca906387be7",
"name": "Bent Over Rowing Reverse",
"exercise_base": 84,
"description": "<p>The same as <em>regular</em> rowing, but holding a reversed grip (your palms pointing forwards):</p>\n<p>Grab 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.</p>\n<p>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.</p>",
"creation_date": "2013-05-05",
"category": 12,
"muscles": [12],
"muscles_secondary": [2, 1],
"equipment": [1],
"language": 2,
"license": 2,
"license_author": "wger.de",
"variations": [110, 109, 362, 340, 214, 202, 108, 670, 106, 801, 142, 1045, 339, 1044],
"author_history": ["wger.de"]
}, {
"id": 1045,
"uuid": "eb993d85-14b9-48b1-b03a-05ed3d198e03",
"name": "Bent Over Rowing Reverse",
"exercise_base": 525,
"description": "",
"creation_date": "2022-10-11",
"category": 12,
"muscles": [12],
"muscles_secondary": [2, 1],
"equipment": [1],
"language": 2,
"license": 2,
"license_author": "wger.de",
"variations": [110, 109, 362, 340, 214, 202, 108, 670, 106, 801, 142, 1045, 339, 1044],
"author_history": ["wger.de"]
}, {
"id": 74,
"uuid": "c56078d2-ae85-4524-a467-d1e143b6df1a",
"name": "Biceps Curls With Barbell",
"exercise_base": 91,
"description": "<p>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.</p>\n<p>Don'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).</p>",
"creation_date": "2013-05-05",
"category": 8,
"muscles": [1],
"muscles_secondary": [13],
"equipment": [1],
"language": 2,
"license": 2,
"license_author": "wger.de",
"variations": [81, 80, 74, 129, 298, 275, 138, 86, 193, 208, 205, 768],
"author_history": ["wger.de"]
}, {
"id": 81,
"uuid": "48a59aa8-4568-409c-8afe-f8cb99c558ea",
"name": "Biceps Curls With Dumbbell",
"exercise_base": 92,
"description": "<p>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.</p>\n<p>Don'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).</p>",
"creation_date": "2013-05-05",
"category": 8,
"muscles": [1],
"muscles_secondary": [13],
"equipment": [3],
"language": 2,
"license": 2,
"license_author": "wger.de",
"variations": [81, 80, 74, 129, 298, 275, 138, 86, 193, 208, 205, 768],
"author_history": ["wger.de"]
}, {
"id": 80,
"uuid": "38919515-ce04-4383-9c3f-5846edd0e844",
"name": "Biceps Curls With SZ-bar",
"exercise_base": 94,
"description": "<p>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.</p>\n<p>Don'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).</p>",
"creation_date": "2013-05-05",
"category": 8,
"muscles": [1],
"muscles_secondary": [13],
"equipment": [2],
"language": 2,
"license": 2,
"license_author": "wger.de",
"variations": [81, 80, 74, 129, 298, 275, 138, 86, 193, 208, 205, 768],
"author_history": ["wger.de"]
}, {
"id": 129,
"uuid": "8c6c1544-cbf8-403c-ae12-b27b392702f8",
"name": "Biceps Curl With Cable",
"exercise_base": 95,
"description": "<p>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.</p>",
"creation_date": "2013-05-05",
"category": 8,
"muscles": [1],
"muscles_secondary": [],
"equipment": [],
"language": 2,
"license": 2,
"license_author": "wger.de",
"variations": [81, 80, 74, 129, 298, 275, 138, 86, 193, 208, 205, 768],
"author_history": ["wger.de"]
}, {
"id": 1186,
"uuid": "68ab1689-a0e4-41a1-898a-71fe1422def7",
"name": "Bicicletta",
"exercise_base": 607,
"description": "Bicicletta BiciclettaBicicletta Bicicletta",
"creation_date": "2022-12-30",
"category": 10,
"muscles": [14],
"muscles_secondary": [],
"equipment": [],
"language": 13,
"license": 2,
"license_author": "rlamarca",
"variations": [1173, 1186],
"author_history": ["rlamarca"]
}, {
"id": 3,
"uuid": "ef487de3-f071-41bf-85a6-6e76afe9c732",
"name": "Bizeps am Kabel",
"exercise_base": 95,
"description": "<p>Stelle dich gerade etwa 30 - 40 cm. vor dem Kabel hin, die Füße sind fest auf dem Boden. Nehme die Stange in die Hände und hebe das Gewicht mit einer schnellen Bewegung. Lassie die Stange wie bei den KH Curls kontrolliert wieder runter.</p>",
"creation_date": "2013-05-05",
"category": 8,
"muscles": [1],
"muscles_secondary": [],
"equipment": [],
"language": 1,
"license": 2,
"license_author": "wger.de",
"variations": [26, 44, 24, 3, 242, 681, 134, 46, 28],
"author_history": ["wger.de"]
}, {
"id": 44,
"uuid": "8277124a-9ef2-442a-9824-7ab4439a5f1f",
"name": "Bizeps Curls Mit SZ-Stange",
"exercise_base": 94,
"description": "<p>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.</p>\n<p>Während des Bewegungablaufs darf der Körper nicht mitschwingen. Die Ellenbogen bleiben dabei immer an der Stelle.</p>",
"creation_date": "2013-05-05",
"category": 8,
"muscles": [1],
"muscles_secondary": [13],
"equipment": [2],
"language": 1,
"license": 2,
"license_author": "wger.de",
"variations": [26, 44, 24, 3, 242, 681, 134, 46, 28],
"author_history": ["wger.de"]
}, {
"id": 26,
"uuid": "8cbbffcc-1989-43de-9200-03869480398c",
"name": "Bizeps KH-Curls",
"exercise_base": 92,
"description": "<p>Halte zwei Kurzhantel mit ausgestreckten Armen neben dem Körper, die Handflächen 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 höchsten Punkt kann man die Hanteln ganz leicht weiter nach außen drehen. Ohne Pause wird das Gewicht nun kontrolliert nach unten gebracht. Beachte, dass die Bewegung nach oben schneller ist als nach unten.</p>\n<p>Während des Bewegungablaufs darf der Körper nicht mitschwingen. Die Ellenbogen bleiben dabei immer an der Stelle.</p>",
"creation_date": "2013-05-05",
"category": 8,
"muscles": [1],
"muscles_secondary": [13],
"equipment": [3],
"language": 1,
"license": 2,
"license_author": "wger.de",
"variations": [26, 44, 24, 3, 242, 681, 134, 46, 28],
"author_history": ["wger.de"]
}, {
"id": 242,
"uuid": "0842e81e-7b90-4d68-8e6b-e9a7c0186b54",
"name": "Bizeps KH-Curls Schrägbank",
"exercise_base": 204,
"description": "<p>Sitz auf einer ca. 45° nach hinten geneigten Schrägbank; Oberkörper und Kopf an die Rückenlehne angelehnt.</p>\n<p>Rumpfmuskulatur anspannen, Rücken bleibt gerade, Blick geradeaus.</p>\n<p>Die Kurzhanteln werden jeweils im neutralen Hammergriff gefasst (Handinnenflächen zeigen zueinander). Die Arme hängen, leicht gebeugt, seitlich herab. Durch die Neigung der Rückenlehne befinden sich die leicht gebeugten Arme hinter der Körperachse.</p>\n<p>Handgelenke in Verlängerung des Unterarms.</p>\n<p>Beugen und Strecken im Ellbogengelenk in einer gleichmäßigen, parallelen Bewegung nah am Körper vorbei; Dabei zeigt der Oberarm weiter nahezu unverändert senkrecht nach unten.</p>\n<p>Die Unterarme während der Beugephase entweder auswärts drehen (Supination), so dass in der Endposition die Handinnenfläche zum Körper hin zeigt bzw. die Kurzhantel im Untergriff gehalten wird oder ohne Auswärtsdrehung der Unterarme beugen, so dass in der Endposition der Daumen zum Körper zeigt bzw. die Kurzhantel im neutralen Hammergriff gehalten wird.</p>\n<p>Die Arme weder maximal beugen noch ganz durchstrecken.</p>\n<p>Bei der Spuinationsvariante werden die Unterarme in der Abwärtsbewegung wieder nac innen zurückgedreht.</p>\n<p>Richtige Atmung: Beim Beugen ausatmen, beim Strecken einatmen.</p>",
"creation_date": "2014-04-08",
"category": 8,
"muscles": [1],
"muscles_secondary": [13],
"equipment": [3],
"language": 1,
"license": 1,
"license_author": "Konsumopfer",
"variations": [26, 44, 24, 3, 242, 681, 134, 46, 28],
"author_history": ["Konsumopfer"]
}, {
"id": 24,
"uuid": "2e3fa138-3894-4f61-959a-d8966804a1a3",
"name": "Bizeps LH-Curls",
"exercise_base": 91,
"description": "<p>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.</p>\n<p>Während des Bewegungablaufs sollte der Körper nicht mitschwingen. Die Ellenbogen bleiben dabei immer an der Stelle.</p>",
"creation_date": "2013-05-05",
"category": 8,
"muscles": [1],
"muscles_secondary": [13],
"equipment": [1],
"language": 1,
"license": 2,
"license_author": "wger.de",
"variations": [26, 44, 24, 3, 242, 681, 134, 46, 28],
"author_history": ["wger.de"]
}, {
"id": 341,
"uuid": "4e15a410-5530-4b86-964f-8af26e118e2b",
"name": "Body-Ups",
"exercise_base": 112,
"description": "<ol>\n<li>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.</li>\n<li>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.</li>\n<li>Slowly lower your forearms back to the ground by allowing the elbows to flex.</li>\n<li>Repeat as needed.</li>\n</ol>",
"creation_date": "2015-07-21",
"category": 8,
"muscles": [],
"muscles_secondary": [],
"equipment": [7],
"language": 2,
"license": 2,
"license_author": "cal.zabel",
"variations": [],
"author_history": ["cal.zabel"]
}, {
"id": 679,
"uuid": "635b4ee0-7a37-4434-a3e2-de348f4c2976",
"name": "Body-Ups",
"exercise_base": 112,
"description": "<p>Nehmen Sie eine Dielenposition auf dem Boden ein. Sie sollten Ihr Körpergewicht auf Zehen und Unterarmen abstützen und Ihren Oberkörper gerade halten. Ihre Unterarme sollten schulterbreit auseinander liegen. Dies wird Ihre Startposition sein.</p>\n<p>Drücken Sie Ihre Handflächen fest in den Boden und strecken Sie sie durch die Ellbogen, um Ihren Körper vom Boden abzuheben. Halten Sie Ihren Oberkörper steif, während Sie die Bewegung ausführen.</p>\n<p>Lassen Sie Ihre Unterarme langsam wieder auf den Boden sinken, indem Sie die Ellbogen beugen.</p>\n<p>Wiederholen Sie diesen Vorgang nach Bedarf.</p>",
"creation_date": "2020-01-16",
"category": 8,
"muscles": [],
"muscles_secondary": [],
"equipment": [7],
"language": 1,
"license": 2,
"license_author": "Wunschcoach",
"variations": [],
"author_history": ["Wunschcoach"]
}, {
"id": 342,
"uuid": "5bd3ba00-8f4e-4935-a682-87b150d830c8",
"name": "Braced Squat",
"exercise_base": 124,
"description": "<p>Stand with feet slightly wider than shoulder-width apart, while standing as tall as you can.</p>\n<p>Grab 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.</p>\n<p>Now, 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.</p>",
"creation_date": "2015-07-23",
"category": 9,
"muscles": [10],
"muscles_secondary": [8],
"equipment": [],
"language": 2,
"license": 2,
"license_author": "sevae",
"variations": [407, 342, 300, 650, 191, 389, 355, 160, 570, 795, 185, 111, 387],
"author_history": ["sevae"]
}, {
"id": 765,
"uuid": "04bb8808-dab8-46a4-8e92-c92c7687ee76",
"name": "Brücke Auf Dem Ball",
"exercise_base": 265,
"description": "<p>Ausgangsposition: Auf den Rücken legen. Großer Gymnastikball unter die Beine legen und schräg in der Brücke mit angespanntem Körper bleiben.</p>\n<p>Anschließend die Beine bis 90 Grad anwinkeln und wieder absetzten in Ausgangsposition zurück.</p>",
"creation_date": "2020-04-04",
"category": 9,