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{ "exercises":[ { "exercise_id":"1", "category": "Abdominals", "image": "public/assets/images/04-Abdominal-Twist.jpg", "exercises":[ { "id":"9", "name":"Ab crunch machine", "image":"public/assets/images/01-Ab-Crunch-Machine-1.jpg", "instructions":"1. Position yourself in front of the cable machine; place your feet hip-width apart.\n2. Grab the rope handle attachment with both hands.\n3. Pull the handles down, your fists level with your ears.\n4. Keep your hips stationary and squeeze your abs to pull the rope down.\n5. Slowly return to the starting position, not allowing weights to touch.", "log_history":[] }, { "id":"10", "name":"Ab Crunch on a ball", "image":"public/assets/images/02-Ab-Crunch-on-a-Ball.jpg", "instructions":"1. Sit on an exercise ball and walk your feet forward until your lower back is supported by the ball.\n2. Cross your arms over your chest and lean back, keeping your core engaged.\n3. Lift your upper body to a sitting position, squeezing your abs.\n4. Slowly lower yourself back to the starting position and repeat.", "log_history":[] }, { "id":"11", "name":"Abdominal reverse curl", "image":"public/assets/images/03-Abdominal-Reverse-Curl-1.jpg", "instructions":"1. Lie flat on your back with your arms by your sides.\n2. Lift your legs off the ground until they are at a 45-degree angle.\n3. Slowly lower your legs back down without letting them touch the floor.\n4. Repeat this movement for a set number of repetitions to strengthen your core muscles.", "log_history":[] }, { "id":"12", "name":"Abdominal twist", "image":"public/assets/images/04-Abdominal-Twist.jpg", "instructions":"1. Lie flat on your back with your arms by your sides and legs extended.\n2. Lift your legs up towards the ceiling, keeping them straight and together.\n3. Curl your hips off the floor, bringing your legs toward your chest.\n4. Slowly lower your legs back down without letting them touch the floor, then repeat.", "log_history":[] }, { "id":"13", "name":"Bar crunch", "image":"public/assets/images/05-Bar-Crunch.jpg", "instructions":"1. Lie on a flat bench and hold onto a barbell above your chest with a shoulder-width grip.\n2. Engage your core and lift your shoulders off the bench, bringing your upper body towards the barbell.\n3. Squeeze your abs at the top of the movement.\n4. Slowly lower your body back to the starting position and repeat.", "log_history":[]}, { "id":"14", "name":"Barbell cable rollout", "image":"public/assets/images/06-Barbell-Cable-Rollout.jpg", "instructions":"1. Kneel on the floor and grasp a barbell with both hands, shoulder-width apart.\n2. Slowly roll the barbell forward, extending your body as far as you can without letting your lower back sag.\n3. Pause briefly at the farthest point, then roll the barbell back to the starting position by engaging your core muscles.\n4. Repeat for the desired number of repetitions.", "log_history":[]}, { "id":"15", "name":"Barbell rollout", "image":"public/assets/images/07-Barbell-Rollout.jpg", "instructions":"1. Kneel on the floor and grasp a barbell with both hands, shoulder-width apart.\n2. Slowly roll the barbell forward, extending your body as far as you can without letting your lower back sag.\n3. Pause briefly at the farthest point, then roll the barbell back to the starting position by engaging your core muscles.\n4. Repeat for the desired number of repetitions.", "log_history":[]}, { "id":"16", "name":"Barbell side bend", "image":"public/assets/images/16-Barbell-Rear-Delt-Raise.jpg", "instructions":"1. Stand with your feet shoulder-width apart and hold a barbell across your upper back.\n2. Slowly bend to one side at the waist, keeping your back straight and core engaged.\n3. Return to the starting position and then bend to the other side.\n4. Continue alternating sides for the desired number of repetitions.", "log_history":[]}, { "id":"17", "name":"Bench leg raise", "image":"public/assets/images/06-Barbell-Cable-Rollout.jpg", "instructions":"1. Lie on a flat bench with your legs extended off the end.\n2. Hold onto the bench behind your head for support.\n3. Lift your legs until they are perpendicular to the floor.\n4. Slowly lower your legs back to the starting position without letting them touch the floor, then repeat.", "log_history":[]}, { "id":"18", "name":"Bench side bridge", "image":"public/assets/images/17-Barbell-Split-Jerk.jpg", "instructions":"1. Position yourself sideways on a bench, supporting your weight on one forearm.\n2. Stack your feet on top of each other and keep your body in a straight line.\n3. Lift your hips off the bench to form a straight line from your head to your feet.\n4. Hold the position for a set amount of time, then lower your hips back down and repeat on the other side.", "log_history":[]}, { "id":"19", "name":"Bicycle kick", "image":"public/assets/images/11-Bicycle-Kick.jpg", "instructions":"1. Lie flat on your back with your hands behind your head.\n2. Lift your legs off the ground and bend your knees to 90 degrees.\n3. Bring your right elbow towards your left knee while extending your right leg.\n4. Switch sides, bringing your left elbow towards your right knee while extending your left leg, mimicking a pedaling motion.\n5. Continue alternating sides for the desired number of repetitions.", "log_history":[] }, { "id":"20", "name":"Bosu crunch", "image":"public/assets/images/12-Bosu-Crunch.jpg", "instructions":"1. Sit on a BOSU ball with your feet flat on the floor and knees bent.\n2. Lean back to position the small of your back on the curve of the ball.\n3. Cross your arms over your chest and engage your core.\n4. Lift your upper body towards your knees, squeezing your abs.\n5. Slowly lower yourself back to the starting position and repeat.", "log_history":[] } ] }, { "exercise_id":"2", "category": "Arms", "image": "public/assets/images/84-Arms.jpg", "exercises":[ { "id":"21", "name":"Angled prone curl", "image":"public/assets/images/15-Arnold-Press.jpg", "instructions":"1. Lie face down on an incline bench, holding a dumbbell in each hand.\n2. Let your arms hang down, fully extended.\n3. Curl the weights up towards your shoulders, squeezing your biceps at the top.\n4. Slowly lower the weights back to the starting position and repeat.", "log_history":[] }, { "id":"22", "name":"Angled prone reverse curl", "image":"public/assets/images/14-Cable-Biceps-Curl.jpg", "instructions":"1. Lie face down on an incline bench, holding a barbell with an overhand grip.\n2. Let your arms hang down, fully extended.\n3. Curl the barbell up towards your shoulders, keeping your palms facing down.\n4. Slowly lower the barbell back to the starting position and repeat.", "log_history":[] }, { "id":"23", "name":"Arnold press", "image":"public/assets/images/15-Arnold-Press.jpg", "instructions":"1. Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with your palms facing your body.\n2. Press the weights overhead while rotating your palms to face forward.\n3. Lower the weights back to the starting position, rotating your palms to face your body again.\n4. Repeat for the desired number of repetitions.", "log_history":[]}, { "id":"24", "name":"Barbell rear delt raise", "image":"public/assets/images/16-Barbell-Rear-Delt-Raise.jpg", "instructions":"1. Stand with your feet shoulder-width apart, holding a barbell with a wide overhand grip.\n2. Bend at the hips until your torso is nearly parallel to the floor.\n3. Lift the barbell out to the side, squeezing your shoulder blades together.\n4. Slowly lower the barbell back to the starting position and repeat.", "log_history":[]}, { "id":"25", "name":"Barbell split jerk", "image":"public/assets/images/17-Barbell-Split-Jerk.jpg", "instructions":"1. Stand with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip.\n2. Dip your knees slightly, then explosively extend your legs to drive the barbell overhead while splitting your legs into a lunge position.\n3. Lock out your arms with the barbell overhead and stabilize.\n4. Bring your feet back together and lower the barbell back to shoulder height, then repeat.", "log_history":[]}, { "id":"26", "name":"Bench dip", "image":"public/assets/images/18-Bench-Dip.jpg", "instructions":"1. Sit on the edge of a bench and place your hands next to your hips.\n2. Slide your hips off the bench and extend your legs out in front of you.\n3. Lower your body by bending your elbows until your upper arms are parallel to the floor.\n4. Push back up to the starting position, straightening your arms, and repeat.", "log_history":[]}, { "id":"27", "name":"Cable biceps curl", "image":"public/assets/images/14-Cable-Biceps-Curl.jpg", "instructions":"1. Stand in front of a cable machine with the handle attached to the low pulley.\n2. Grab the handle with an underhand grip, arm extended.\n3. Curl the handle up towards your shoulder, squeezing your bicep at the top.\n4. Slowly lower the handle back to the starting position and repeat.", "log_history":[]}, { "id":"28", "name":"Cable shrug", "image":"public/assets/images/20-Cable-Shrug.jpg", "instructions":"1. Stand between two cable machines with the handles attached to the low pulleys.\n2. Grab the handles with an overhand grip, arms fully extended.\n3. Shrug your shoulders up towards your ears, squeezing your traps at the top.\n4. Slowly lower your shoulders back to the starting position and repeat.", "log_history":[]}, { "id":"29", "name":"Cable triceps overhead extension", "image":"public/assets/images/21-Cable-Triceps-Overhead-Extension.jpg", "instructions":"1. Stand with your back to a cable machine, holding the handle attached to the high pulley with both hands.\n2. Extend your arms overhead, fully extending your elbows.\n3. Lower the handle behind your head by bending your elbows.\n4. Extend your arms back to the starting position and repeat.", "log_history":[]}, { "id":"30", "name":"Cable triceps pushdown", "image":"public/assets/images/22-Cable-Triceps-Pushdown.jpg", "instructions":"1. Stand in front of a cable machine with the handle attached to the high pulley.\n2. Grab the handle with an overhand grip, elbows bent at 90 degrees.\n3. Push the handle down by extending your elbows until your arms are fully extended.\n4. Slowly return to the starting position and repeat.", "log_history":[]}, { "id":"31", "name":"Chair dip (no weights)", "image":"public/assets/images/23-Chair-Dip-(No-Weights).jpg", "instructions":"1. Sit on the edge of a chair and place your hands next to your hips.\n2. Slide your hips off the chair and extend your legs out in front of you.\n3. Lower your body by bending your elbows until your upper arms are parallel to the floor.\n4. Push back up to the starting position, straightening your arms, and repeat.", "log_history":[]}, { "id":"32", "name":"Concentration dumbbell curl", "image":"public/assets/images/24-Concentration-Dumbbell-Curl.jpg", "instructions":"1. Sit on a bench with your legs spread and hold a dumbbell in one hand.\n2. Rest your elbow on the inside of your thigh, letting the dumbbell hang down.\n3. Curl the dumbbell up towards your shoulder, squeezing your bicep at the top.\n4. Slowly lower the dumbbell back to the starting position and repeat. Switch arms after completing the set.", "log_history":[]} ] }, { "exercise_id":"3", "category": "Back", "image": "public/assets/images/05-Bar-Crunch.jpg", "exercises":[ { "id":"33", "name":"Assisted pull-up", "image":"public/assets/images/25-Assisted-Pull-up.jpg", "instructions":"1. Set up an assisted pull-up machine with the appropriate weight assistance.\n2. Stand on the platform and grab the pull-up handles with an overhand grip.\n3. Lower yourself down slowly until your arms are fully extended.\n4. Pull yourself up until your chin is above the bar, then slowly lower yourself back down and repeat.", "log_history":[]}, { "id":"34", "name":"Back raise", "image":"public/assets/images/85-Back-(Stretch-1).jpg", "instructions":"1. Position yourself on a back extension bench with your hips against the pad and your feet secured.\n2. Cross your arms over your chest or place your hands behind your head.\n3. Lower your upper body towards the floor, bending at the hips.\n4. Raise your upper body back to the starting position, keeping your back straight, and repeat." ,"log_history":[]}, { "id":"35", "name":"Barbell bent-over row", "image":"public/assets/images/27-Barbell-Bent-over-Row.jpg", "instructions":"1. Stand with your feet shoulder-width apart, holding a barbell with an overhand grip.\n2. Bend at the hips until your torso is nearly parallel to the floor, keeping your back straight.\n3. Row the barbell up towards your lower chest, squeezing your shoulder blades together.\n4. Lower the barbell back to the starting position and repeat." ,"log_history":[]}, { "id":"36", "name":"Barbell side bend", "image":"public/assets/images/64-Barbell-Behind-Neck-Press.jpg", "instructions":"1. Stand with your feet shoulder-width apart, holding a barbell across your shoulders.\n2. Bend to one side at the waist, lowering the barbell towards your knee.\n3. Return to the starting position and bend to the other side.\n4. Alternate sides for the desired number of repetitions." ,"log_history":[]}, { "id":"37", "name":"Bent over row (no weights)", "image":"public/assets/images/29-Bent-Over-Row-(No-Weights).jpg", "instructions":"1. Stand with your feet shoulder-width apart and bend at the hips until your torso is nearly parallel to the floor, keeping your back straight.\n2. Extend your arms down towards the floor, palms facing each other.\n3. Pull your elbows back towards your hips, squeezing your shoulder blades together.\n4. Lower your arms back to the starting position and repeat." ,"log_history":[]}, { "id":"38", "name":"Cable close grip pulldown", "image":"public/assets/images/30-Cable-Close-Grip-Pulldown.jpg", "instructions":"1. Sit at a cable pulldown machine with a close grip handle attached to the high pulley.\n2. Grab the handle with your palms facing each other and your arms extended.\n3. Pull the handle down towards your chest, squeezing your shoulder blades together.\n4. Slowly return to the starting position and repeat." ,"log_history":[]}, { "id":"39", "name":"Cable face pull", "image":"public/assets/images/31-Cable-Face-Pull.jpg", "instructions":"1. Set up a cable machine with a rope attachment at face level.\n2. Grab the rope with both hands, palms facing each other.\n3. Pull the rope towards your face, flaring your elbows out to the sides.\n4. Slowly return to the starting position and repeat." ,"log_history":[]}, { "id":"40", "name":"Cable seated close row", "image":"public/assets/images/32-Cable-Seated-Close-Row.jpg", "instructions":"1. Sit at a cable row machine with a close grip handle attached to the low pulley.\n2. Grab the handle with both hands, arms extended.\n3. Pull the handle towards your torso, squeezing your shoulder blades together.\n4. Slowly return to the starting position and repeat." ,"log_history":[]}, { "id":"41", "name":"Cable seated high row", "image":"public/assets/images/33-Cable-Seated-High-Row.jpg", "instructions":"1. Sit at a cable row machine with a high row attachment connected to the pulley.\n2. Grab the handle with both hands, arms extended.\n3. Pull the handle towards your upper chest, squeezing your shoulder blades together.\n4. Slowly return to the starting position and repeat." ,"log_history":[]}, { "id":"42", "name":"Cable seated low row", "image":"public/assets/images/34-Cable-Seated-Low-Row.jpg", "instructions":"1. Sit at a cable row machine with a low row attachment connected to the pulley.\n2. Grab the handle with both hands, arms extended.\n3. Pull the handle towards your lower chest, squeezing your shoulder blades together.\n4. Slowly return to the starting position and repeat." ,"log_history":[]}, { "id":"43", "name":"Cable standing close row", "image":"public/assets/images/35-Cable-Standing-Close-Row.jpg", "instructions":"1. Stand in front of a cable machine with a close grip handle attached to the low pulley.\n2. Grab the handle with both hands, arms extended.\n3. Pull the handle towards your torso, squeezing your shoulder blades together.\n4. Slowly return to the starting position and repeat." ,"log_history":[]}, { "id":"44", "name":"Cable straight arm pull-down", "image":"public/assets/images/36-Cable-Straight-Arm-Pull-down.jpg", "instructions":"1. Stand in front of a cable machine with a straight bar attached to the high pulley.\n2. Grab the bar with both hands, arms extended and palms facing down.\n3. Pull the bar down towards your thighs, keeping your arms straight.\n4. Slowly return to the starting position and repeat." ,"log_history":[]} ] }, { "exercise_id":"4", "category": "Chest", "image": "public/assets/images/91-Chest-(Stretch-1).jpeg", "exercises":[ { "id":"45", "name":"Barbell bench press", "image":"public/assets/images/37-Barbell-Bench-Press.jpg", "instructions":"1. Lie on a flat bench with your feet firmly on the ground and your back flat.\n2. Grip the barbell with hands slightly wider than shoulder-width apart.\n3. Lower the barbell to your chest, keeping your elbows at a 45-degree angle.\n4. Press the barbell back up to the starting position, fully extending your arms, and repeat." ,"log_history":[]}, { "id":"46", "name":"Bosu kneeling pushup", "image":"public/assets/images/38-Bosu-Kneeling-Pushup.jpg", "instructions":"1. Position yourself on a Bosu ball with your knees on the floor and your hands on the ball.\n2. Lower your chest towards the ball, bending your elbows.\n3. Push back up to the starting position, fully extending your arms.\n4. Repeat the movement for the desired number of repetitions." ,"log_history":[]}, { "id":"47", "name":"Cable bent-over crossover", "image":"public/assets/images/39-Cable-Bent-over-Crossover.jpg", "instructions":"1. Stand between two low pulley machines, holding a handle in each hand.\n2. Bend at the hips until your torso is nearly parallel to the floor.\n3. Pull the handles across your body, squeezing your chest muscles.\n4. Return to the starting position and repeat." ,"log_history":[]}, { "id":"48", "name":"Cable chest flye", "image":"public/assets/images/40-Cable-Chest-Flye.jpg", "instructions":"1. Stand between two high pulley machines, holding a handle in each hand.\n2. Step forward, keeping your arms slightly bent and palms facing each other.\n3. Bring your hands together in front of your chest, squeezing your chest muscles.\n4. Slowly return to the starting position and repeat." ,"log_history":[]}, { "id":"49", "name":"Cable chest press", "image":"public/assets/images/41-Cable-Chest-Press.jpg", "instructions":"1. Set the handles of a cable machine at chest height and hold one in each hand.\n2. Stand with one foot forward and press the handles forward until your arms are fully extended.\n3. Slowly return to the starting position, keeping your elbows slightly bent.\n4. Repeat the movement for the desired number of repetitions." ,"log_history":[]}, { "id":"50", "name":"Cable crossover", "image":"public/assets/images/42-Cable-Crossover.jpg", "instructions":"1. Stand between two high pulley machines, holding a handle in each hand.\n2. Step forward with one foot and pull the handles across your body, keeping your arms slightly bent.\n3. Squeeze your chest muscles as you bring your hands together in front of your body.\n4. Slowly return to the starting position and repeat." ,"log_history":[]}, { "id":"51", "name":"Cable diagonal raise", "image":"public/assets/images/43-Cable-Diagonal-Raise.jpg", "instructions":"1. Stand with your feet shoulder-width apart and hold a handle attached to a low pulley in one hand.\n2. Pull the handle diagonally across your body until your arm is fully extended above your head.\n3. Slowly return to the starting position and repeat.\n4. Switch sides and repeat the exercise with the other arm." ,"log_history":[]}, { "id":"52", "name":"Cable standing chest press", "image":"public/assets/images/44-Cable-Standing-Chest-Press.jpg", "instructions":"1. Stand in front of a cable machine with the handles set at chest height.\n2. Grab the handles with both hands and step forward, keeping your arms bent.\n3. Press the handles forward until your arms are fully extended.\n4. Slowly return to the starting position and repeat." ,"log_history":[]}, { "id":"53", "name":"Decline barbell bench press", "image":"public/assets/images/45-Decline-Barbell-Bench-Press.jpg", "instructions":"1. Lie on a decline bench with your feet secured and grip a barbell with hands slightly wider than shoulder-width apart.\n2. Lower the barbell to your lower chest, keeping your elbows at a 45-degree angle.\n3. Press the barbell back up to the starting position, fully extending your arms, and repeat." ,"log_history":[]}, { "id":"54", "name":"Decline close-grip bench press", "image":"public/assets/images/46-Decline-Close-grip-Bench-Press.jpg", "instructions":"1. Lie on a decline bench with your feet secured and grip a barbell with hands shoulder-width apart.\n2. Lower the barbell to your lower chest, keeping your elbows close to your body.\n3. Press the barbell back up to the starting position, fully extending your arms, and repeat." ,"log_history":[]}, { "id":"55", "name":"Decline dumbbell bench press", "image":"public/assets/images/47-Decline-Dumbbell-Bench-Press.jpg", "instructions":"1. Lie on a decline bench with your feet secured and hold a dumbbell in each hand at shoulder level.\n2. Press the dumbbells up until your arms are fully extended.\n3. Slowly lower the dumbbells back to the starting position and repeat." ,"log_history":[]}, { "id":"56", "name":"Decline dumbbell fly", "image":"public/assets/images/48-Decline-Dumbbell-Fly.jpg", "instructions":"1. Lie on a decline bench with your feet secured and hold a dumbbell in each hand above your chest, palms facing each other.\n2. Lower the dumbbells out to the sides, keeping your elbows slightly bent.\n3. Bring the dumbbells back together above your chest, squeezing your chest muscles.\n4. Repeat the movement for the desired number of repetitions." ,"log_history":[]} ] }, { "exercise_id":"5", "category": "Legs", "image": "public/assets/images/49-Alternating-Seated-Calf-Raise.jpg", "exercises":[ { "id":"57", "name":"Alternating seated calf raise", "image":"public/assets/images/49-Alternating-Seated-Calf-Raise.jpg", "instructions":"1. Sit on a bench with your feet flat on the floor and hold a dumbbell in each hand.\n2. Place the balls of your feet on a raised platform, allowing your heels to hang off.\n3. Lift one heel as high as possible while keeping the other foot stationary.\n4. Lower your heel back down and repeat with the other foot, alternating each repetition." ,"log_history":[]}, { "id":"58", "name":"Assisted dumbbell lunge", "image":"public/assets/images/50-Assisted-Dumbbell-Lunge.jpeg", "instructions":"1. Hold a dumbbell in each hand and stand upright with your feet hip-width apart.\n2. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.\n3. Push back up to the starting position and repeat on the other leg.\n4. Continue alternating legs for the desired number of repetitions." ,"log_history":[]}, { "id":"59", "name":"Back squat", "image":"public/assets/images/51-Back-Squat.jpg", "instructions":"1. Stand with your feet shoulder-width apart and a barbell resting on your upper back.\n2. Lower your body by bending your knees and hips, keeping your chest up and back straight.\n3. Continue until your thighs are parallel to the floor, then push back up to the starting position.\n4. Repeat the movement for the desired number of repetitions." ,"log_history":[]}, { "id":"60", "name":"Bar squat", "image":"public/assets/images/52-Bar-Squat.jpg", "instructions":"1. Stand with your feet shoulder-width apart and a barbell resting on your upper back.\n2. Lower your body by bending your knees and hips, keeping your chest up and back straight.\n3. Continue until your thighs are parallel to the floor, then push back up to the starting position.\n4. Repeat the movement for the desired number of repetitions." ,"log_history":[]}, { "id":"61", "name":"Barbell crossover lunge", "image":"public/assets/images/53-Barbell-Crossover-Lunge.jpg", "instructions":"1. Stand with your feet hip-width apart and hold a barbell on your upper back.\n2. Step one foot diagonally behind the other leg, lowering your hips into a lunge.\n3. Push back up to the starting position and repeat on the other leg.\n4. Continue alternating legs for the desired number of repetitions." ,"log_history":[]}, { "id":"62", "name":"Barbell hack squat", "image":"public/assets/images/49-Alternating-Seated-Calf-Raise.jpg", "instructions":"1. Stand with your feet shoulder-width apart and a barbell behind your legs.\n2. Squat down and grasp the barbell with an overhand grip.\n3. Stand up by extending your hips and knees, keeping the barbell close to your body.\n4. Lower the barbell back to the ground and repeat the movement." ,"log_history":[]}, { "id":"63", "name":"Barbell lunge", "image":"public/assets/images/55-Barbell-Lunge.jpg", "instructions":"1. Stand with your feet hip-width apart and hold a barbell on your upper back.\n2. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.\n3. Push back up to the starting position and repeat on the other leg.\n4. Continue alternating legs for the desired number of repetitions." ,"log_history":[]}, { "id":"64", "name":"Barbell overhead squat", "image":"public/assets/images/56-Barbell-Overhead-Squat.jpg", "instructions":"1. Stand with your feet shoulder-width apart and hold a barbell overhead with a wide grip.\n2. Lower your body by bending your knees and hips, keeping your chest up and back straight.\n3. Continue until your thighs are parallel to the floor, then push back up to the starting position.\n4. Repeat the movement for the desired number of repetitions." ,"log_history":[]}, { "id":"65", "name":"Barbell squat", "image":"public/assets/images/57-Barbell-Squat.jpg", "instructions":"1. Stand with your feet shoulder-width apart and a barbell resting on your upper back.\n2. Lower your body by bending your knees and hips, keeping your chest up and back straight.\n3. Continue until your thighs are parallel to the floor, then push back up to the starting position.\n4. Repeat the movement for the desired number of repetitions." ,"log_history":[]}, { "id":"66", "name":"Barbell standing calf raise", "image":"public/assets/images/58-Barbell-Standing-Calf-Raise.jpg", "instructions":"1. Stand with your feet hip-width apart and hold a barbell on your upper back.\n2. Raise your heels off the ground as high as possible, keeping your knees straight.\n3. Slowly lower your heels back to the starting position and repeat the movement." ,"log_history":[]}, { "id":"67", "name":"Barbell sumo deadlift", "image":"public/assets/images/59-Barbell-Sumo-Deadlift.jpg", "instructions":"1. Stand with your feet wider than shoulder-width apart and toes pointed slightly outward.\n2. Squat down and grasp the barbell with an overhand grip, keeping your back straight.\n3. Stand up by extending your hips and knees, keeping the barbell close to your body.\n4. Lower the barbell back to the ground and repeat the movement." ,"log_history":[]}, { "id":"68", "name":"Beginner squat", "image":"public/assets/images/60-Beginner-Squat.jpg", "instructions":"1. Stand with your feet shoulder-width apart and your arms extended forward for balance.\n2. Lower your body by bending your knees and hips, keeping your chest up and back straight.\n3. Continue until your thighs are parallel to the floor, then push back up to the starting position.\n4. Repeat the movement for the desired number of repetitions." ,"log_history":[]} ] }, { "exercise_id":"6", "category": "Shoulders", "image": "public/assets/images/25-Assisted-Pull-up.jpg", "exercises":[ { "id":"69", "name":"Arnold press", "image":"public/assets/images/25-Assisted-Pull-up.jpg", "instructions":"1. Sit on a bench with back support and hold a dumbbell in each hand at shoulder height, palms facing your body.\n2. Rotate your palms away from your body as you press the weights overhead.\n3. Reverse the motion to return to the starting position.\n4. Repeat for the desired number of repetitions." ,"log_history":[]}, { "id":"70", "name":"Bar military press", "image":"public/assets/images/62-Bar-Military-Press.jpg", "instructions":"1. Stand with your feet shoulder-width apart and hold a barbell at shoulder height with an overhand grip.\n2. Press the barbell overhead until your arms are fully extended.\n3. Lower the barbell back to shoulder height and repeat for the desired number of repetitions." ,"log_history":[]}, { "id":"71", "name":"Bar upright row", "image":"public/assets/images/63-Bar-Upright-Row.jpg", "instructions":"1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly closer than shoulder-width apart.\n2. Pull the barbell up to your chest, keeping your elbows higher than your wrists.\n3. Lower the barbell back to the starting position and repeat for the desired number of repetitions." ,"log_history":[]}, { "id":"72", "name":"Barbell behind neck press", "image":"public/assets/images/64-Barbell-Behind-Neck-Press.jpg", "instructions":"1. Sit on a bench with back support and hold a barbell behind your neck with an overhand grip.\n2. Press the barbell overhead until your arms are fully extended.\n3. Lower the barbell back behind your neck and repeat for the desired number of repetitions." ,"log_history":[]}, { "id":"73", "name":"Barbell front raise", "image":"public/assets/images/65-Barbell-Front-Raise.jpg", "instructions":"1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly closer than shoulder-width apart.\n2. Lift the barbell straight in front of you to shoulder height, keeping your arms straight.\n3. Lower the barbell back to the starting position and repeat for the desired number of repetitions." ,"log_history":[]}, { "id":"74", "name":"Barbell rear delt raise", "image":"public/assets/images/25-Assisted-Pull-up.jpg", "instructions":"1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly closer than shoulder-width apart.\n2. Bend at the waist until your torso is almost parallel to the floor.\n3. Lift the barbell out to the sides, keeping your arms straight.\n4. Lower the barbell back to the starting position and repeat for the desired number of repetitions." ,"log_history":[]}, { "id":"75", "name":"Barbell shrug", "image":"public/assets/images/67-Barbell-Shrug.jpg", "instructions":"1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly closer than shoulder-width apart.\n2. Shrug your shoulders as high as possible, keeping your arms straight.\n3. Lower your shoulders back to the starting position and repeat for the desired number of repetitions." ,"log_history":[]}, { "id":"76", "name":"Cable front raise", "image":"public/assets/images/68-Cable-Front-Raise.jpg", "instructions":"1. Stand with your feet shoulder-width apart and hold a cable handle with an overhand grip, hands slightly closer than shoulder-width apart.\n2. Lift the cable handle straight in front of you to shoulder height, keeping your arms straight.\n3. Lower the cable handle back to the starting position and repeat for the desired number of repetitions." ,"log_history":[]}, { "id":"77", "name":"Cable military press", "image":"public/assets/images/69-Cable-Military-Press.jpg", "instructions":"1. Stand with your feet shoulder-width apart and hold a cable handle at shoulder height with an overhand grip.\n2. Press the cable handle overhead until your arms are fully extended.\n3. Lower the cable handle back to shoulder height and repeat for the desired number of repetitions." ,"log_history":[]}, { "id":"78", "name":"Cable rear lateral raise", "image":"public/assets/images/70-Cable-Rear-Lateral-Raise.jpg", "instructions":"1. Stand with your feet shoulder-width apart and hold a cable handle with an overhand grip, hands slightly closer than shoulder-width apart.\n2. Bend at the waist until your torso is almost parallel to the floor.\n3. Lift the cable handle out to the sides, keeping your arms straight.\n4. Lower the cable handle back to the starting position and repeat for the desired number of repetitions." ,"log_history":[]}, { "id":"79", "name":"Cable shrug", "image":"public/assets/images/25-Assisted-Pull-up.jpg", "instructions":"1. Stand with your feet shoulder-width apart and hold a cable handle with an overhand grip, hands slightly closer than shoulder-width apart.\n2. Shrug your shoulders as high as possible, keeping your arms straight.\n3. Lower your shoulders back to the starting position and repeat for the desired number of repetitions." ,"log_history":[]}, { "id":"80", "name":"Cable side lateral raise", "image":"public/assets/images/72-Cable-Side-Lateral-Raise.jpg", "instructions":"1. Stand with your feet shoulder-width apart and hold a cable handle with an overhand grip, hands slightly closer than shoulder-width apart.\n2. Lift the cable handle out to the sides to shoulder height, keeping your arms straight.\n3. Lower the cable handle back to the starting position and repeat for the desired number of repetitions." ,"log_history":[]} ] }, { "exercise_id":"7", "category": "Cardio", "image": "public/assets/images/78-Step-Machine.jpg", "exercises": [ { "id":"81", "name": "Cycling", "image": "public/assets/images/73-Cycling.jpg", "instructions": "1. Adjust the stationary bike seat and handlebars to a comfortable position.\n2. Start pedaling at a steady pace, gradually increasing resistance if desired.\n3. Maintain proper posture throughout the exercise, keeping your back straight and shoulders relaxed.\n4. Continue cycling for the desired duration of your workout." ,"log_history":[]}, { "id":"82", "name": "Elliptical", "image": "public/assets/images/74-Elliptical.jpg", "instructions": "1. Step onto the elliptical machine and grasp the handles lightly.\n2. Begin moving your legs in a smooth, elliptical motion, pushing and pulling the handles with your arms for added engagement.\n3. Adjust the resistance and incline levels to suit your fitness level and goals.\n4. Maintain an upright posture and avoid leaning on the handles excessively.\n5. Keep a steady pace throughout your workout." ,"log_history":[]}, { "id":"83", "name": "Jogging", "image": "public/assets/images/75-Jogging.jpg", "instructions": "1. Find a suitable jogging path or treadmill.\n2. Begin with a brisk walk to warm up, then gradually increase your speed to a comfortable jogging pace.\n3. Swing your arms naturally and maintain a relaxed posture.\n4. Focus on landing softly on the balls of your feet and rolling through each stride.\n5. Breathe deeply and rhythmically as you jog.\n6. Monitor your pace and adjust as needed to maintain endurance and prevent fatigue." ,"log_history":[]}, { "id":"84", "name": "Jump rope", "image": "public/assets/images/76-Jump-Rope.jpg", "instructions": "1. Hold the jump rope handles in each hand with the rope behind you.\n2. Start swinging the rope over your head and jump as it approaches your feet.\n3. Land softly on the balls of your feet, keeping your knees slightly bent to absorb the impact.\n4. Maintain a steady rhythm as you jump, using your wrists to control the speed of the rope.\n5. Start with shorter intervals and gradually increase the duration as your endurance improves." ,"log_history":[]}, { "id":"85", "name": "Rowing-machine", "image": "public/assets/images/32-Cable-Seated-Close-Row.jpg", "instructions": "1. Sit on the rowing machine with your feet securely strapped in and your knees bent.\n2. Grab the handle with an overhand grip and extend your arms forward, keeping your back straight and core engaged.\n3. Push through your legs to drive the seat backward, then pull the handle toward your chest, leading with your elbows.\n4. Reverse the motion by extending your arms, bending your knees, and sliding back to the starting position.\n5. Focus on smooth, controlled movements and maintain proper form throughout." ,"log_history":[]}, { "id":"86", "name": "Step machine", "image": "public/assets/images/78-Step-Machine.jpg", "instructions": "1. Step onto the platform of the step machine and adjust the height if necessary.\n2. Hold onto the handrails lightly for balance.\n3. Begin stepping up and down, alternating between leading with your right and left foot.\n4. Keep your movements steady and controlled, focusing on fully extending your legs with each step.\n5. Engage your core muscles to maintain stability and avoid leaning on the handrails.\n6. Adjust the resistance level to increase intensity as needed." ,"log_history":[]}, { "id":"87", "name": "Swimming", "image": "public/assets/images/79-Swimming.jpg", "instructions": "1. Enter the water and start with a warm-up lap or some gentle strokes to loosen up your muscles.\n2. Choose a swimming stroke (such as freestyle, breaststroke, backstroke, or butterfly) and begin swimming at a comfortable pace.\n3. Focus on proper technique, including arm movement, leg kicks, and breathing rhythm.\n4. Push yourself to maintain a consistent pace and gradually increase the intensity of your swim as you build endurance." ,"log_history":[]}, { "id":"88", "name": "Tennis", "image": "public/assets/images/80-Tennis.jpg", "instructions": "1. Grab your racket and head to the tennis court.\n2. Start with a brief warm-up consisting of light jogging and dynamic stretches.\n3. Rally with a partner or hit balls against a wall to practice your strokes and footwork.\n4. Focus on proper form for each shot, including forehand, backhand, volley, and serve.\n5. Stay on your toes, ready to move quickly to return shots and cover the court.\n6. Play singles or doubles matches to challenge yourself and improve your skills." ,"log_history":[]}, { "id":"89", "name": "Treadmill", "image": "public/assets/images/81-Treadmill.jpg", "instructions": "1. Step onto the treadmill and adjust the speed and incline to your desired settings.\n2. Start with a brisk walk to warm up, gradually increasing your speed to a comfortable jogging or running pace.\n3. Maintain an upright posture, keeping your arms relaxed and swinging naturally.\n4. Focus on landing softly on the treadmill belt with each step and avoid overstriding.\n5. Monitor your heart rate and breathing, adjusting the speed and incline as needed to challenge yourself and achieve your fitness goals." ,"log_history":[]} ] }, { "exercise_id":"8", "category": "Stretches", "image": "public/assets/images/82-Abdominals-(Stretch-1).jpeg", "exercises":[ { "id":"90", "name":"Abdominals (stretch 1)", "image":"public/assets/images/82-Abdominals-(Stretch-1).jpeg", "instructions":"1. Stand upright with your feet shoulder-width apart and arms by your sides.\n2. Slowly raise your arms overhead, extending them fully while keeping your elbows straight.\n3. Gently arch your back, lifting your chest upwards and slightly leaning your head back.\n4. Hold this position for 15-30 seconds, feeling a stretch in your abdominal and back muscles.\n5. Slowly return to the starting position and repeat as needed." ,"log_history":[]}, { "id":"91", "name":"Abdominals (stretch 2)", "image":"public/assets/images/82-Abdominals-(Stretch-1).jpeg", "instructions":"1. Kneel on the floor with your knees hip-width apart and your back straight.\n2. Place your hands on your lower back for support, fingers pointing downward.\n3. Slowly lean backward, arching your back and lifting your chest upwards while keeping your hips aligned over your knees.\n4. Hold this position for 15-30 seconds, feeling a stretch in your abdominal and back muscles.\n5. Slowly return to the starting position and repeat as needed." ,"log_history":[]}, { "id":"92", "name":"Arms", "image":"public/assets/images/84-Arms.jpg", "instructions":"1. Stand upright with your feet shoulder-width apart and your arms extended out to the sides at shoulder height (position 1).\n2. Slowly bring your arms down in front of you, crossing them at the wrists while keeping them straight (position 2).\n3. Gradually raise your arms back up to the starting position, then continue to lift them overhead until they are fully extended above your head (position 3).\n4. Hold this position for a moment, feeling the stretch in your shoulders and chest.\n5. Slowly return to the starting position and repeat as needed." ,"log_history":[]}, { "id":"93", "name": "Back (stretch 1)", "image": "public/assets/images/85-Back-(Stretch-1).jpg", "instructions": "1. Lie on your back with your knees bent and feet flat on the floor.\n2. Bring both knees towards your chest and grasp them with both hands.\n3. Pull the knees gently towards your chest until you feel a stretch in your lower back.\n4. Hold the stretch for 15-30 seconds, then release and repeat." ,"log_history":[]}, { "id":"94", "name": "Back (stretch 2)", "image": "public/assets/images/86-Back-(Stretch-2).jpg", "instructions": "1. Begin on your hands and knees in a tabletop position.\n2. Arch your back towards the ceiling, tucking your chin to your chest and tilting your pelvis under to create a stretch through your spine.\n3. Hold the stretch for a few seconds, then slowly return to the starting position.\n4. Repeat the stretch for 15-30 seconds, ensuring a controlled movement." ,"log_history":[]}, { "id":"95", "name": "Back (stretch 3)", "image": "public/assets/images/87-Back-(Stretch-3).jpeg", "instructions": "1. Stand up straight with your feet hip-width apart.\n2. Extend your arms straight out in front of you, interlacing your fingers.\n3. Round your upper back and push your hands away from your body, feeling a stretch between your shoulder blades.\n4. Hold the stretch for 15-30 seconds, then release and repeat." ,"log_history":[]}, { "id":"96", "name": "Back (stretch 4)", "image": "public/assets/images/86-Back-(Stretch-2).jpg", "instructions": "1. Begin on your hands and knees in a tabletop position, with a stability ball in front of you.\n2. Slowly walk your hands forward and roll the ball away from your body, allowing your chest to lower towards the floor.\n3. Keep your arms extended and rest your forearms on the ball.\n4. Hold the stretch for 15-30 seconds, feeling a stretch in your shoulders and upper back, then slowly return to the starting position." ,"log_history":[]}, { "id":"97", "name": "Back (stretch 5)", "image": "public/assets/images/85-Back-(Stretch-1).jpg", "instructions": "1. Stand up straight with your feet hip-width apart.\n2. Place one hand on the back of your head and gently pull your head towards your shoulder, stretching the side of your neck.\n3. Place your other hand behind your back for support.\n4. Hold the stretch for 15-30 seconds, then switch sides and repeat." ,"log_history":[]}, { "id":"98", "name": "Back (stretch 6)", "image": "public/assets/images/85-Back-(Stretch-1).jpg", "instructions": "1. Stand with your feet hip-width apart and place one hand on a sturdy surface, such as a bench or table, for support.\n2. Bend at the hips, keeping your back flat and parallel to the floor.\n3. Extend your opposite arm straight out in front of you, feeling a stretch in your upper back and shoulders.\n4. Hold the stretch for 15-30 seconds, then switch arms and repeat." ,"log_history":[]}, { "id":"99", "name": "Chest (stretch 1)", "image": "public/assets/images/91-Chest-(Stretch-1).jpeg", "instructions": "1. Stand up straight with your feet shoulder-width apart.\n2. Clasp your hands together behind your back.\n3. Straighten your arms and lift them slightly away from your body.\n4. Slowly lift your arms towards the ceiling, feeling a stretch in your chest and shoulders.\n5. Hold the stretch for 15-30 seconds, then release and repeat as needed." ,"log_history":[] }, { "id":"100", "name": "Chest (stretch 2)", "image": "public/assets/images/92-Chest-(Stretch-2).jpg", "instructions": "1. Sit on a stability ball and walk your feet forward, rolling back until your upper back is supported by the ball.\n2. Allow your arms to relax and fall out to the sides, feeling a stretch across your chest.\n3. Keep your hips lifted and your feet flat on the floor for stability.\n4. Hold the stretch for 15-30 seconds, then walk your feet back and return to a seated position." ,"log_history":[]}, { "id":"101", "name": "Chest (stretch 3)", "image": "public/assets/images/93-Chest-(Stretch-3).jpg", "instructions": "1. Stand up straight with your feet shoulder-width apart.\n2. Place one hand on a wall at shoulder height, with your arm extended straight out to the side.\n3. Slowly turn your body away from the wall, feeling a stretch in your chest and the front of your shoulder.\n4. Hold the stretch for 15-30 seconds, then switch sides and repeat." } ] } ]}