[
    {
        "pk": 1,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 8,
            "uuid": "b83e3d85-a53d-4939-a61c-7baa2e94d358",
            "muscles": [
                5
            ],
            "license": 1,
            "name": "Trizeps Seildr\u00fccken"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 3,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 8,
            "uuid": "ef487de3-f071-41bf-85a6-6e76afe9c732",
            "muscles": [
                1
            ],
            "license": 1,
            "name": "Bizeps am Kabel"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 4,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                3
            ],
            "description": "<p>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.</p>\n<p>Es 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.</p>",
            "equipment": [
                8
            ],
            "creation_date": null,
            "category": 10,
            "uuid": "0e10ac9b-ed1d-42c9-b8cc-123c22ccc5d5",
            "muscles": [
                6
            ],
            "license": 1,
            "name": "Crunches"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 5,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>.</p>",
            "equipment": [
                3
            ],
            "creation_date": null,
            "category": 9,
            "uuid": "5675ae61-6597-4806-ae5c-2dda5a5ac03c",
            "muscles": [
                8,
                10
            ],
            "license": 1,
            "name": "Ausfallschritte im Gehen"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 6,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                8
            ],
            "description": "<p>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.</p>\r\n<p>Das 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!</p>",
            "equipment": [],
            "creation_date": null,
            "category": 9,
            "uuid": "a27cfdd9-5299-49ab-85f5-6e4042657549",
            "muscles": [
                10
            ],
            "license": 1,
            "name": "Beinpresse"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 7,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                8
            ],
            "description": "<p>Stelle die Halterung der Langhantel auf so eine H\u00f6he ein, dass du sie bequem raus- und wieder reinbringen kannst. Bereite dich vor:</p>\n<ul>\n<li>die Stange ist etwas tiefer als Schulterh\u00f6he</li>\n<li>die F\u00fc\u00dfe sind ziemlich auseinander und zeigen leicht nach au\u00dfen</li>\n<li>der Kopf ist im Nacken und schaut nach vorne/oben.</li>\n<li>die Brust wird nach au\u00dfen gebracht</li>\n</ul>\n<p>Gehe 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.</p>",
            "equipment": [
                1
            ],
            "creation_date": null,
            "category": 9,
            "uuid": "36c27886-b10b-41b6-ac60-f02ee3784041",
            "muscles": [
                10
            ],
            "license": 1,
            "name": "Kniebeuge"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 8,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                5
            ],
            "description": "<p>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.</p>\n<p>Bei gr\u00f6\u00dferem Gewicht, beachte immer, dass du immer noch die volle Bewegungsamplitude durchf\u00fchren kannst.</p>",
            "equipment": [
                3
            ],
            "creation_date": null,
            "category": 13,
            "uuid": "6dde45fc-7fdf-4523-a039-9c373677a750",
            "muscles": [
                9
            ],
            "license": 1,
            "name": "Shrugs (Schulterheben) mit KH"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 9,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                8
            ],
            "description": "<p>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.</p>\n<p>Ziehe 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.</p>",
            "equipment": [
                1
            ],
            "creation_date": null,
            "category": 12,
            "uuid": "521a5e4f-6f35-43e5-9d1c-6e75c4956e96",
            "muscles": [
                12,
                10
            ],
            "license": 1,
            "name": "Kreuzheben"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 10,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                2,
                1,
                13
            ],
            "description": "",
            "equipment": [],
            "creation_date": null,
            "category": 12,
            "uuid": "793f471c-04ca-4e5c-b73a-d502919a3190",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Frontziehen breit"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 11,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                2,
                1,
                13
            ],
            "description": "<p>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.</p>\n<p>\u00a0</p>",
            "equipment": [
                3
            ],
            "creation_date": null,
            "category": 12,
            "uuid": "89e0ea72-fef4-4d6e-b9e0-0085f536e9ee",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Einarmiges rudern KH"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 12,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                1,
                13
            ],
            "description": "",
            "equipment": [],
            "creation_date": null,
            "category": 12,
            "uuid": "9d4990c5-ae5a-450a-a9ef-0a3e0e7cd469",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Frontziehen eng"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 13,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                15
            ],
            "description": "<p>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.</p>\r\n<p>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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 14,
            "uuid": "283d4ec5-1b29-41bb-997d-74c30e7a68b5",
            "muscles": [
                7
            ],
            "license": 1,
            "name": "Wadenheben stehend"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 14,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                7
            ],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 14,
            "uuid": "47b4d57a-3bb3-4a03-a522-a0559a254730",
            "muscles": [
                15
            ],
            "license": 1,
            "name": "Wadenheben sitzend"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 15,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                2,
                5
            ],
            "description": "<p>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.</p>\n<p>Bei hohem Gewicht, empfielt sich nat\u00fcrlich einen <em>Spotter</em> zu haben, der einen hilft falls man die Stange nicht alleine hochdr\u00fccken kann.</p>\n<p>Mit der Breite des Griffs kann au\u00dferdem kontrolliert werden, welcher Bereich der Brust st\u00e4rker belastet wird:</p>\n<ul>\n<li>breiter Griff: \u00e4u\u00dfere Brustmuskeln</li>\n<li>enger Griff: innere Brustmuskeln und Trizeps</li>\n</ul>",
            "equipment": [
                1,
                8
            ],
            "creation_date": null,
            "category": 11,
            "uuid": "198dcb2e-e35f-4b69-ae8b-e1124d438eae",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Bankdr\u00fccken LH"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 16,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                2,
                5
            ],
            "description": "<p>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.</p>",
            "equipment": [
                3,
                9
            ],
            "creation_date": null,
            "category": 11,
            "uuid": "af491dbd-311f-4648-a4f4-ab293329fcdb",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Schr\u00e4gbankdr\u00fccken KH"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 17,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                2,
                12,
                5
            ],
            "description": "<p>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.</p>",
            "equipment": [
                1
            ],
            "creation_date": null,
            "category": 11,
            "uuid": "3ef8a516-d0d4-4078-9b4a-d7783da0fcf7",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Negativ Bankdr\u00fccken"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 18,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [
                8,
                3
            ],
            "creation_date": null,
            "category": 11,
            "uuid": "c0119734-a412-4f34-91f1-cd1c1177fcb8",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Fliegende KH Flachbank"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 19,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>Setze dich auf eine Bank, stelle die Lehne fast Senkrecht ein. Nehme zwei Kurzhanteln in die H\u00e4nde und bringe sie auf Schulterh\u00f6he, die Handfl\u00e4chen und die Ellenbogen zeigen w\u00e4hrend der \u00dcbung nach vorn. Dr\u00fccke die Hanteln nach oben, achte darauf, dass auf dem h\u00f6chsten Punkt sie sich zwar sehr nahe kommen, aber nicht ber\u00fchren. Bringe die Hanteln langsam auf die Ausgangsposition.</p>",
            "equipment": [
                8,
                3
            ],
            "creation_date": null,
            "category": 13,
            "uuid": "52f2f6d2-5b7a-4013-b131-ffeb4c515210",
            "muscles": [
                2
            ],
            "license": 1,
            "name": "Frontdr\u00fccken KH"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 20,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>Stelle dich mit schulterbreiten Beinen und leicht nach au\u00dfen zeigende F\u00fc\u00dfe mit zwei Hanteln auf. Die Arme sind fast vollst\u00e4ndig ausgestreckt. Hebe nun die Hanteln seitlich nach oben, auf dem h\u00f6chsten Punkt kannst du eine kurze (1-2 sek.) Pause machen.</p>\n<p>Achte darauf, dass die Handfl\u00e4chen sich w\u00e4hrend der Bewegung nicht drehen, sie sollten also immer zum Boden oder zum K\u00f6rper zeigen.</p>",
            "equipment": [
                3
            ],
            "creation_date": null,
            "category": 13,
            "uuid": "72e78f4d-65f7-4ddd-9247-cdc1e133fa80",
            "muscles": [
                2
            ],
            "license": 1,
            "name": "Seitheben KH"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 21,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "",
            "equipment": [],
            "creation_date": null,
            "category": 13,
            "uuid": "605b4a25-bc1d-4604-bd93-c85b2aaf84ae",
            "muscles": [
                2
            ],
            "license": 1,
            "name": "Butterfly reverse"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 22,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "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. W\u00e4hrend der \u00dcbung muss der K\u00f6rper fest bleiben.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 9,
            "uuid": "8f0170a2-5274-4487-a295-1a9baf2c92a3",
            "muscles": [
                11
            ],
            "license": 1,
            "name": "Beinbeuger liegend"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 23,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                15
            ],
            "description": "<p>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.</p>\n<p>Mit 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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 14,
            "uuid": "c7b98fb5-7723-471a-92a1-7b4e892a5468",
            "muscles": [
                7
            ],
            "license": 1,
            "name": "Wadenheben an Hackenschmidt"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 24,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                13
            ],
            "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>W\u00e4hrend des Bewegungablaufs sollte der K\u00f6rper nicht mitschwingen. Die Ellenbogen bleiben dabei immer an der Stelle.</p>",
            "equipment": [
                1
            ],
            "creation_date": null,
            "category": 8,
            "uuid": "2e3fa138-3894-4f61-959a-d8966804a1a3",
            "muscles": [
                1
            ],
            "license": 1,
            "name": "Bizeps LH-Curls"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 25,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>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.</p>\n<p>Es ist wichtig die Ellenbogen w\u00e4hrend der ganzen \u00dcbung wenig zu bewegen, damit die Trizeps die Arbeit machen.</p>",
            "equipment": [
                2
            ],
            "creation_date": null,
            "category": 8,
            "uuid": "9972e42d-43d8-43c0-b547-4638ca3e47be",
            "muscles": [
                5
            ],
            "license": 1,
            "name": "Frenchpress \u00df-Stange"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 26,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                13
            ],
            "description": "<p>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.</p>\n<p>W\u00e4hrend des Bewegungablaufs darf der K\u00f6rper nicht mitschwingen. Die Ellenbogen bleiben dabei immer an der Stelle.</p>",
            "equipment": [
                3
            ],
            "creation_date": null,
            "category": 8,
            "uuid": "8cbbffcc-1989-43de-9200-03869480398c",
            "muscles": [
                1
            ],
            "license": 1,
            "name": "Bizeps KH-Curls"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 27,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 8,
            "uuid": "ca03dd79-4a92-47ef-a461-e67ccc406f82",
            "muscles": [
                5
            ],
            "license": 1,
            "name": "Trizepsmaschine"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 28,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                13
            ],
            "description": "<p>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.</p>",
            "equipment": [
                3
            ],
            "creation_date": null,
            "category": 8,
            "uuid": "d7c553b1-e84d-4dbc-9f6c-05db489b27c8",
            "muscles": [
                1
            ],
            "license": 1,
            "name": "KH an Scottmaschine"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 29,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                4,
                6
            ],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 8,
            "uuid": "41b495fd-562e-4d6e-942a-60dc52d5e194",
            "muscles": [
                5
            ],
            "license": 1,
            "name": "Dips"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 30,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                2
            ],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 11,
            "uuid": "9df24c6f-016b-4623-8878-f71c235c50fa",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Butterfly"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 31,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>.</p>",
            "equipment": [
                1
            ],
            "creation_date": null,
            "category": 11,
            "uuid": "2e6a2f01-15c9-4985-8a01-1b412ec79400",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Umsetzen"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 32,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>Setze dich auf die Negativbank und fixiere deine Beine. Kreuze deine Arme &uuml;ber die Brust und bringe den Oberk&ouml;rper nach oben, den Kopf dabei nicht nach vorn kippen. Gehe langsam wieder runter. </p>",
            "equipment": [],
            "creation_date": null,
            "category": 10,
            "uuid": "f5e98b51-6c0e-4c77-94ec-158210669f6d",
            "muscles": [
                6
            ],
            "license": 1,
            "name": "Crunches an Negativbank"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 33,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 10,
            "uuid": "5c47b690-d19f-4523-9c47-47160693eefc",
            "muscles": [
                6
            ],
            "license": 1,
            "name": "Crunches am Seil"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 34,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                3
            ],
            "description": "<p>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.</p>",
            "equipment": [
                4
            ],
            "creation_date": null,
            "category": 10,
            "uuid": "342e5889-fee2-420e-a287-f6e5a7f6c4b1",
            "muscles": [
                6
            ],
            "license": 1,
            "name": "Beinheben liegend"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 35,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                3
            ],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 10,
            "uuid": "ecff5124-9f6a-414a-b91a-70101847b76d",
            "muscles": [
                6
            ],
            "license": 1,
            "name": "Beinheben aufrecht"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 36,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                2,
                1,
                9
            ],
            "description": "<p>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 <em>nach hinten</em> gezogen hast), gehe nun langsam nach unten und wiederhole.</p>",
            "equipment": [
                6
            ],
            "creation_date": null,
            "category": 12,
            "uuid": "4e741c73-d40a-4fad-b0e0-76edd9bbe8df",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Klimmz\u00fcge"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 37,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                1,
                13
            ],
            "description": "<p>Setze dich hin, stelle die F&uuml;&szlig;e auf die St&uuml;tzstellen ab und greife die Stange mit breitem Griff. Ziehe nun die H&auml;nde auf den Nabel, nicht h&ouml;her. Dabei sollten die Arme nahe am K&ouml;rper bleiben und die Schultern so weit wie m&ouml;glich zusammengezogen werden. Lasse langsam und kontrolliert das Gewicht wieder nach vorne bis die Arme vollst&auml;ndig ausgestreckt sind.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 12,
            "uuid": "91fa0487-b137-4bef-86cf-39816cd5ee48",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Long-Pulley"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 38,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                2,
                4
            ],
            "description": "<p>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.</p>",
            "equipment": [
                1
            ],
            "creation_date": null,
            "category": 8,
            "uuid": "4def60e7-ed8d-4a9d-bf76-ceb15ecf9779",
            "muscles": [
                5
            ],
            "license": 1,
            "name": "Bankdr\u00fccken eng"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 39,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>Setze 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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 9,
            "uuid": "a07629b2-a422-4da0-b70a-810fa203bf12",
            "muscles": [
                10
            ],
            "license": 1,
            "name": "Beinstrecker"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 40,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                5
            ],
            "description": "",
            "equipment": [],
            "creation_date": null,
            "category": 11,
            "uuid": "b2b04771-5032-44bc-8a18-cede3c82947b",
            "muscles": [
                12,
                4,
                3
            ],
            "license": 1,
            "name": "\u00dcberzugmaschine"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 41,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                2,
                5
            ],
            "description": "<p>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.</p>",
            "equipment": [
                1,
                9
            ],
            "creation_date": null,
            "category": 11,
            "uuid": "fe7f0a02-3675-4cf2-9726-e762f0b2309e",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Schr\u00e4gbankdr\u00fccken LH"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 42,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "",
            "equipment": [],
            "creation_date": null,
            "category": 13,
            "uuid": "9dc1a227-5343-4675-ba59-40cad41803d3",
            "muscles": [],
            "license": 1,
            "name": "Rudern aufgelegt"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 44,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                13
            ],
            "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>W\u00e4hrend des Bewegungablaufs darf der K\u00f6rper nicht mitschwingen. Die Ellenbogen bleiben dabei immer an der Stelle.</p>",
            "equipment": [
                2
            ],
            "creation_date": null,
            "category": 8,
            "uuid": "8277124a-9ef2-442a-9824-7ab4439a5f1f",
            "muscles": [
                1
            ],
            "license": 1,
            "name": "Bizeps Curls mit \u00df-Stange "
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 45,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [
                3
            ],
            "creation_date": null,
            "category": 8,
            "uuid": "1f255866-ea06-45fa-9183-03e9ea6c0ec1",
            "muscles": [
                5
            ],
            "license": 1,
            "name": "Trizepsdr\u00fccken KH \u00fcber Kopf"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 46,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                13
            ],
            "description": "<p>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 <strong>nicht</strong> 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.</p>\n<p>W\u00e4hrend des Bewegungablaufs darf der K\u00f6rper nicht mitschwingen. Die Ellenbogen bleiben dabei immer an der Stelle.</p>",
            "equipment": [
                3
            ],
            "creation_date": null,
            "category": 8,
            "uuid": "ff454f5a-70ee-40fb-9200-5e7e42960ef0",
            "muscles": [
                1
            ],
            "license": 1,
            "name": "Hammercurls"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 47,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                9
            ],
            "description": "<p>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.</p>\n<p>Es 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.</p>",
            "equipment": [
                8,
                3
            ],
            "creation_date": null,
            "category": 13,
            "uuid": "e701de98-32c6-4e9d-956d-434cf5bcaaf0",
            "muscles": [
                2
            ],
            "license": 1,
            "name": "Vorgebeugtes Seitheben"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 48,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                2,
                1,
                9
            ],
            "description": "",
            "equipment": [],
            "creation_date": null,
            "category": 12,
            "uuid": "22897ebe-cf17-44cf-97e6-87566285684d",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Klimmz\u00fcge an Maschine"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 49,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "",
            "equipment": [],
            "creation_date": null,
            "category": 12,
            "uuid": "5af2ca13-8f3e-4a14-b70d-0e7655a1b6dd",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "MGM-Maschine"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 50,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>.</p>",
            "equipment": [
                1
            ],
            "creation_date": null,
            "category": 12,
            "uuid": "a311a463-f219-4741-b4fb-247013dc8dd8",
            "muscles": [
                11,
                8
            ],
            "license": 1,
            "name": "Good Mornings"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 51,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "\n<p>Ablauf wie bei regul\u00e4re Crunches, nur mit zus\u00e4tzlichem Gewicht an der Maschine.</p>\n<p>Setzte 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.</p>\n",
            "equipment": [],
            "creation_date": null,
            "category": 10,
            "uuid": "efbece79-4384-49d1-bb88-e16fcd8de5aa",
            "muscles": [
                6
            ],
            "license": 1,
            "name": "Crunches an Maschine"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 52,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 11,
            "uuid": "44b0d79a-5c5b-43df-bf62-3e67148f1c33",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Butterfly eng"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 53,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                5
            ],
            "description": "",
            "equipment": [],
            "creation_date": null,
            "category": 13,
            "uuid": "069c8dfb-b5ce-42e9-9659-89d2d73e63e5",
            "muscles": [
                2
            ],
            "license": 1,
            "name": "Schultermaschine"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 54,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                8
            ],
            "description": "<p>In die Maschine setzten und die F&uuml;&szlig;e auf die Auflage stellen. Dabei sollte etwa so viel Platz dazwischen bleiben, dass noch ein Fu&szlig; dazwischen Platz h&auml;tte. Die F&uuml;&szlig;e sind wie beim normalen Bankdr&uuml;cken etwas nach au&szlig;en gedreht.</p>\r\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 gedr&uuml;ckt. Die Knie zeigen etwas nach au&szlig;en und werden nie ganz ausgestreckt, die Bewegung bleibt immer fl&uuml;ssig, also weder oben noch unten irgendwelche Pausen einlegen!</p>",
            "equipment": [],
            "creation_date": null,
            "category": 9,
            "uuid": "e7d0cc2d-e28b-479f-91d9-7eab7b686fd8",
            "muscles": [
                10
            ],
            "license": 1,
            "name": "Beinpresse eng"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 55,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>.</p>",
            "equipment": [
                3
            ],
            "creation_date": null,
            "category": 9,
            "uuid": "27301836-ed7f-4510-83e7-66c0b8041a44",
            "muscles": [
                8,
                10
            ],
            "license": 1,
            "name": "Ausfallschritte stehend"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 56,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "\n<p>Der 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.</p>\n<p>Es 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.</p>\n",
            "equipment": [
                9
            ],
            "creation_date": null,
            "category": 10,
            "uuid": "6f473716-2fc0-453d-9ab7-70212c1d2f92",
            "muscles": [
                6
            ],
            "license": 1,
            "name": "Crunches an Schr\u00e4gbank"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 57,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 10,
            "uuid": "60f329dd-f8ab-469a-8a88-39f80275b3a7",
            "muscles": [
                6
            ],
            "license": 1,
            "name": "Sit Ups"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 58,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>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.</p>\n<p>Es ist wichtig die Ellenbogen w\u00e4hrend der ganzen \u00dcbung wenig zu bewegen, damit die Trizeps die Arbeit machen.</p>",
            "equipment": [
                3
            ],
            "creation_date": null,
            "category": 8,
            "uuid": "bdf8997a-84ce-434a-ae95-1f9fc50f43bb",
            "muscles": [
                5
            ],
            "license": 1,
            "name": "Frenchpress KH"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 59,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                2,
                1
            ],
            "description": "<p>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.</p>\n<p>Ziehe 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.</p>",
            "equipment": [
                3
            ],
            "creation_date": null,
            "category": 12,
            "uuid": "126d719a-4b59-4458-b182-d578cdcfee1a",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Rudern vorgebeugt LH"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 60,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>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).</p>",
            "equipment": [],
            "creation_date": null,
            "category": 12,
            "uuid": "913d71cc-ba7a-4902-bfa8-3c5203129d72",
            "muscles": [],
            "license": 1,
            "name": "Hyperextensions"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 61,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                2,
                5
            ],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 11,
            "uuid": "d9319e68-b2a2-4306-9f7d-4d53242dd6b0",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Schr\u00e4gbankdr\u00fccken MP"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 62,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                1
            ],
            "description": "<p>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.</p>",
            "equipment": [
                1
            ],
            "creation_date": null,
            "category": 13,
            "uuid": "82be7262-2c5d-4c38-a433-61160fd22a0b",
            "muscles": [
                2,
                9
            ],
            "license": 1,
            "name": "Rudern aufrecht \u00df-Stange"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 63,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 8,
            "uuid": "60aab5bf-ff7a-4e50-9e92-1f4813c3da75",
            "muscles": [
                5
            ],
            "license": 1,
            "name": "Trizeps Seildr\u00fccken mit Stange"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 65,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 13,
            "uuid": "ba57a28a-63e3-41ed-8d22-f8dfb2be7b7e",
            "muscles": [
                2
            ],
            "license": 1,
            "name": "Frontheben am Kabel"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 66,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 13,
            "uuid": "39fe696c-bd08-4a30-954f-7e5ea730dd92",
            "muscles": [
                2
            ],
            "license": 1,
            "name": "Frontdr\u00fccken MP"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 67,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                5
            ],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 13,
            "uuid": "475a9665-2044-4c76-be29-cabbbef126bd",
            "muscles": [
                2
            ],
            "license": 1,
            "name": "Shrugs (Schulterheben) mit MP"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 68,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [
                8
            ],
            "creation_date": null,
            "category": 8,
            "uuid": "011b956d-33b3-4600-9e42-2e7dcbac9fb5",
            "muscles": [
                5
            ],
            "license": 1,
            "name": "Dips zwischen 2 B\u00e4nke"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 69,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>Der Bewegungsablauf ist wie beim beidbeinigem Beinstrecker:</p>\r\n<p>Setze 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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 9,
            "uuid": "71efbc60-c301-453e-8ac7-4184b16a4681",
            "muscles": [
                10
            ],
            "license": 1,
            "name": "Beinstrecker einbeinig"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 70,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                2,
                1
            ],
            "description": "<p>Bewegungsablauf wie beim normalen vorgebeugtem Rudern, nur die Handstellung ist <em>reverse</em>, also die Handfl\u00e4che zeigen nach hinten.</p>\n<p>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.</p>\n<p>Ziehe 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.</p>",
            "equipment": [
                1
            ],
            "creation_date": null,
            "category": 12,
            "uuid": "5da0cb07-6e05-4ca5-95e2-e44ad67e6757",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Rudern vorgebeugt LH reverse"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 71,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                2
            ],
            "description": "",
            "equipment": [],
            "creation_date": null,
            "category": 11,
            "uuid": "9055153b-6151-47e7-a7fc-ab77f5d1a5cd",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Kabelcross"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 72,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>Diese \u00dcbung wird jeweils mit einem Bein durchgef\u00fchrt.</p>\n<p>Stelle 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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 9,
            "uuid": "9075241c-0493-4f2a-a399-a57e3634093e",
            "muscles": [
                11
            ],
            "license": 1,
            "name": "Beinbeuger stehend"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 73,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [
                3,
                9
            ],
            "creation_date": null,
            "category": 11,
            "uuid": "3b34d81d-7882-46a6-bb83-40f84d3f8300",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Fliegende KH Schr\u00e4gbank"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 74,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                13
            ],
            "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>",
            "equipment": [
                1
            ],
            "creation_date": null,
            "category": 8,
            "uuid": "c56078d2-ae85-4524-a467-d1e143b6df1a",
            "muscles": [
                1
            ],
            "license": 1,
            "name": "Biceps curls with barbell"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 76,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                2,
                1,
                13
            ],
            "description": "<p>Die Ausf\u00fchrung ist sehr \u00e4hnlich wie beim freien vorgebeugtem Rudern, nur ist hier die Stange fest.</p>\n<p>Stelle 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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 12,
            "uuid": "25cbe148-a9f0-4720-bf2f-bcc07e6d2874",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "T-Bar rudern (breit)"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 77,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                2,
                5
            ],
            "description": "<p>Der Bewegungsablauf ist \u00e4hnlich zur \u00dcbung mit einer Langhantel.</p>\n<p>Nehme 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.</p>\n<p>\u00a0</p>",
            "equipment": [
                8,
                3
            ],
            "creation_date": null,
            "category": 11,
            "uuid": "06450bcb-03a8-4bd7-8349-ef677ee57ea3",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Bankdr\u00fccken KH"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 79,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                1
            ],
            "description": "<p>Der Bewegungsablauf ist derselbe wie bei Ausf&uuml;hrung mit einer &szlig;-Stange.</p>\r\n<p>Stelle dich gerade hin, die F&uuml;&szlig;e etwa schulterbreit. Halte die Stange mit einem Obergriff vor den Oberschenkel, die Arme ausgestreckt. Ziehe dann die Stange dicht am K&ouml;rper hoch, bis etwa zum Kinn. Die Ellenbogen zeigen nach oben, so, dass in der h&ouml;chsten Position die Arme ein leichtes V machen. Mache nach M&ouml;glichkeit hier eine kurze Pause und gehe dann langsam wieder runter.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 13,
            "uuid": "87423a4f-3216-4c9b-b735-9074e0f664ee",
            "muscles": [
                2,
                9
            ],
            "license": 1,
            "name": "Rudern aufrecht MP"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 80,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                13
            ],
            "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>",
            "equipment": [
                2
            ],
            "creation_date": null,
            "category": 8,
            "uuid": "38919515-ce04-4383-9c3f-5846edd0e844",
            "muscles": [
                1
            ],
            "license": 1,
            "name": "Biceps curls with SZ-bar"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 81,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                13
            ],
            "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>",
            "equipment": [
                3
            ],
            "creation_date": null,
            "category": 8,
            "uuid": "48a59aa8-4568-409c-8afe-f8cb99c558ea",
            "muscles": [
                1
            ],
            "license": 1,
            "name": "Biceps curls with dumbbell"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 82,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                4,
                6
            ],
            "description": "<p>Hold onto the bars at a narrow place (if they are not parallel) and press yourself up, but don't stretch the arms completely, so the muscles stay during the whole exercise under tension. Now bend the arms and go down as much as you can, keeping the elbows always pointing back, At this point, you can make a short pause before repeating the movement.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 8,
            "uuid": "22879094-ced4-4bd1-81f2-76fdfeb867e6",
            "muscles": [
                5
            ],
            "license": 1,
            "name": "Dips"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 83,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [
                8
            ],
            "creation_date": null,
            "category": 8,
            "uuid": "aa4fcd9b-baee-41cf-b4c5-8462bc43a8be",
            "muscles": [
                5
            ],
            "license": 1,
            "name": "Dips between two benches"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 84,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>\n<p>Pay attention to your elbows and arms: only the triceps are doing the work, the rest of the arms should not move.</p>",
            "equipment": [
                8,
                2
            ],
            "creation_date": null,
            "category": 8,
            "uuid": "ee4a350b-c681-407f-a414-6ec243809ec7",
            "muscles": [
                5
            ],
            "license": 1,
            "name": "French press (skullcrusher) SZ-bar"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 85,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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 your arms with the weights and bend them so that the dumbbells are lowered (make sure they don't touch each other). Just before they touch your forehead, push them up.</p>\n<p>Pay attention to your elbows and arms: only the triceps are doing the work, the rest of the arms should not move.</p>",
            "equipment": [
                8,
                3
            ],
            "creation_date": null,
            "category": 8,
            "uuid": "ee00d53e-4482-44aa-b780-bbc570061841",
            "muscles": [
                5
            ],
            "license": 1,
            "name": "French press (skullcrusher) dumbbells"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 86,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>\n<p>Don'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.</p>",
            "equipment": [
                3
            ],
            "creation_date": null,
            "category": 8,
            "uuid": "6dcc9adb-939c-4581-9e44-d0d73753997b",
            "muscles": [
                1
            ],
            "license": 1,
            "name": "Hammercurls"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 87,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "",
            "equipment": [],
            "creation_date": null,
            "category": 8,
            "uuid": "d147a6c2-ce64-424b-baf3-4ca841a51512",
            "muscles": [
                1
            ],
            "license": 1,
            "name": "Dumbbells on scott machine"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 88,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                2,
                4
            ],
            "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>",
            "equipment": [
                1,
                8
            ],
            "creation_date": null,
            "category": 8,
            "uuid": "03d821e7-e1ac-4026-903b-d406381cbf76",
            "muscles": [
                5
            ],
            "license": 1,
            "name": "Bench press narrow grip"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 89,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 8,
            "uuid": "f1b5e525-6232-4d60-a243-9b2cd6c55298",
            "muscles": [
                5
            ],
            "license": 1,
            "name": "Triceps extensions on cable"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 90,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 8,
            "uuid": "20a76bd0-1e56-4a4e-bd79-0ab118552bde",
            "muscles": [
                5
            ],
            "license": 1,
            "name": "Triceps extensions on cable with bar"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 91,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                3
            ],
            "description": "<p>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.</p>",
            "equipment": [
                8,
                4
            ],
            "creation_date": null,
            "category": 10,
            "uuid": "d325dd5c-6833-41c7-8eea-6b95c4871133",
            "muscles": [
                6
            ],
            "license": 1,
            "name": "Crunches"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 92,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 10,
            "uuid": "8d6c13c6-256d-4137-b1c6-b0e817697639",
            "muscles": [
                6
            ],
            "license": 1,
            "name": "Crunches with cable"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 93,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 10,
            "uuid": "4bd55b0a-559a-4458-aabd-e66619b63610",
            "muscles": [
                6
            ],
            "license": 1,
            "name": "Negative crunches"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 94,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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. </p>",
            "equipment": [],
            "creation_date": null,
            "category": 10,
            "uuid": "6709577b-95ec-4053-a822-d5fe1f753966",
            "muscles": [
                6
            ],
            "license": 1,
            "name": "Crunches on machine"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 95,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>\n<p>\u00a0</p>",
            "equipment": [],
            "creation_date": null,
            "category": 10,
            "uuid": "fb750082-7034-4c51-b1e4-dfa0fe2dac8e",
            "muscles": [
                6
            ],
            "license": 1,
            "name": "Sit-ups"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 97,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                2,
                5
            ],
            "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>",
            "equipment": [
                8,
                3
            ],
            "creation_date": null,
            "category": 11,
            "uuid": "0ec76f5d-1311-4d6d-bf79-00fa17c3061a",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Benchpress dumbbells"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 98,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                2
            ],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 11,
            "uuid": "3c3857f8-d224-4d5a-8cc1-f4e7982d3475",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Butterfly"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 99,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>The movement is the same as with a regular butterfly, only that the grip is narrow:</p>\n<p>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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 11,
            "uuid": "08637e04-d995-4c07-b021-a20f26b6fd97",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Butterfly narrow grip"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 100,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [
                1
            ],
            "creation_date": null,
            "category": 11,
            "uuid": "b72ae8d4-ede6-4480-8fc5-7b80e369f7ed",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Decline bench press barbell"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 101,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [
                3
            ],
            "creation_date": null,
            "category": 11,
            "uuid": "80d318b3-4b8a-41aa-9c6c-0a2a921fe1e6",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Decline bench press dumbbell"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 102,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                15
            ],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 14,
            "uuid": "abc4c62e-27b2-4c31-8766-40f8dca84cab",
            "muscles": [
                7
            ],
            "license": 1,
            "name": "Standing calf raises"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 103,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                7
            ],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 14,
            "uuid": "399666e7-30a7-4b86-833d-4422e4c72b61",
            "muscles": [
                15
            ],
            "license": 1,
            "name": "Sitting calf raises"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 104,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                15
            ],
            "description": "<p>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.</p>\n<p>With straight knees pull up your weight as much as you can. Go with a fluid movement down till the calves are completely stretched. Repeat.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 14,
            "uuid": "e7677699-5e4f-49e6-a645-e8915a203c4d",
            "muscles": [
                7
            ],
            "license": 1,
            "name": "Calf raises on Hackenschmitt machine"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 105,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                8
            ],
            "description": "<p>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.</p>\n<p>Pull 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.</p>",
            "equipment": [
                1
            ],
            "creation_date": null,
            "category": 12,
            "uuid": "22cca8fc-cfaf-4941-b0f7-faf9f2937c52",
            "muscles": [
                12,
                10
            ],
            "license": 1,
            "name": "Deadlifts"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 106,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                2,
                1,
                13
            ],
            "description": "<p>The execution of this exercise is very similar to the regular bent over rowing, only that the bar is fixed here.</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. 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>",
            "equipment": [],
            "creation_date": null,
            "category": 12,
            "uuid": "3c3f23b5-b523-4a69-8c79-1106a4ce9b6d",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Rowing, T-bar"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 107,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                2,
                1,
                9
            ],
            "description": "<p>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.</p>",
            "equipment": [
                6
            ],
            "creation_date": null,
            "category": 12,
            "uuid": "7ce6b090-5099-4cd0-83ae-1a02725c868b",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Pull-ups"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 108,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "",
            "equipment": [],
            "creation_date": null,
            "category": 12,
            "uuid": "57747eb3-411a-4efd-8842-a45e562320ee",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Rowing, seated"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 109,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                2,
                1
            ],
            "description": "<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>",
            "equipment": [
                1
            ],
            "creation_date": null,
            "category": 12,
            "uuid": "f82c579e-c069-4dc7-8e36-a3266dfd8e4a",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Bent over rowing"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 110,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                2,
                1
            ],
            "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>",
            "equipment": [
                1
            ],
            "creation_date": null,
            "category": 12,
            "uuid": "77688310-f2cf-4d37-a854-dca906387be7",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Bent over rowing reverse"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 111,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                8
            ],
            "description": "<p>Make sure you have put the barbell at a height where you can comfortably take it out and put it back in. Take it out and make yourself ready:</p>\n<ul>\n<li>The bar is somewhat lower than your shoulders</li>\n<li>The feet are quite apart and point out</li>\n<li>The head is in your neck and looks up</li>\n<li>The chest is out</li>\n</ul>\n<p>Go now slowly down, till your thighs are parallel with the floor, not lower. The knees point outwards, your butt, out. Make a small pause of 1 second and with as much energy as you can, push the weight up. Make a pause of 2 seconds and repeat.</p>",
            "equipment": [
                1
            ],
            "creation_date": null,
            "category": 9,
            "uuid": "c4856da3-8454-4857-8997-336d06df590f",
            "muscles": [
                10
            ],
            "license": 1,
            "name": "Squats"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 112,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                8
            ],
            "description": "<p>.</p>",
            "equipment": [
                3
            ],
            "creation_date": null,
            "category": 9,
            "uuid": "587c0052-f2bc-48ca-8af9-415175308901",
            "muscles": [
                10
            ],
            "license": 1,
            "name": "Dumbbell lunges standing"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 113,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                8
            ],
            "description": "<p>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.</p>",
            "equipment": [
                3
            ],
            "creation_date": null,
            "category": 9,
            "uuid": "ffd4ce7e-e14f-49d4-9dc9-dc1362631382",
            "muscles": [
                10
            ],
            "license": 1,
            "name": "Dumbbell lunges walking"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 114,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                8
            ],
            "description": "<p>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.</p>\n<p>Lower 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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 9,
            "uuid": "3caed096-c65e-434d-9792-33db636743e7",
            "muscles": [
                10
            ],
            "license": 1,
            "name": "Leg presses (wide)"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 115,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                8
            ],
            "description": "<p>The exercise is very similar to the wide leg press:</p>\n<p>Sit 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.</p>\n<p>Lower 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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 9,
            "uuid": "560e1a20-33e1-45db-ba5b-63f8c51af76d",
            "muscles": [
                10
            ],
            "license": 1,
            "name": "Leg presses (narrow)"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 116,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "",
            "equipment": [],
            "creation_date": null,
            "category": 9,
            "uuid": "6e862700-3d63-486c-99ae-744c68d2f753",
            "muscles": [
                11
            ],
            "license": 1,
            "name": "Good mornings"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 117,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "",
            "equipment": [],
            "creation_date": null,
            "category": 9,
            "uuid": "61950a59-be4e-43cc-abc1-cb52abd15354",
            "muscles": [
                11
            ],
            "license": 1,
            "name": "Leg curls (sitting)"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 118,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "",
            "equipment": [],
            "creation_date": null,
            "category": 9,
            "uuid": "89c98117-dd53-4334-bfa6-72a96525629a",
            "muscles": [
                11
            ],
            "license": 1,
            "name": "Leg curls (standing)"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 119,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [
                1
            ],
            "creation_date": null,
            "category": 13,
            "uuid": "9926e18f-4e2b-4c20-9477-9bfb08d229bc",
            "muscles": [
                2
            ],
            "license": 1,
            "name": "Shoulder press, barbell"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 122,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "",
            "equipment": [],
            "creation_date": null,
            "category": 11,
            "uuid": "9e672a47-ad9e-4ae1-8fbe-011646da1c37",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Fly with cable"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 123,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [
                3
            ],
            "creation_date": null,
            "category": 13,
            "uuid": "1df6a1b5-7bd2-402f-9d5e-94f9ed6d8b54",
            "muscles": [
                2
            ],
            "license": 1,
            "name": "Shoulder press, dumbbells"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 124,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "",
            "equipment": [],
            "creation_date": null,
            "category": 13,
            "uuid": "8715a96e-c8a2-458a-b023-4ea7d82fdab8",
            "muscles": [
                2
            ],
            "license": 1,
            "name": "Butterfly reverse"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 125,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                3
            ],
            "description": "<p>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.</p>",
            "equipment": [
                4
            ],
            "creation_date": null,
            "category": 10,
            "uuid": "7c3cc0ce-e335-4f5c-aa32-1576a908a539",
            "muscles": [
                6
            ],
            "license": 1,
            "name": "Leg raises, lying"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 126,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                3
            ],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 10,
            "uuid": "3d8273d2-1fbe-4a8f-99a6-d2b5e204cb41",
            "muscles": [
                6
            ],
            "license": 1,
            "name": "Leg raises, standing"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 127,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                1
            ],
            "description": "<p>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.</p>",
            "equipment": [
                2
            ],
            "creation_date": null,
            "category": 13,
            "uuid": "61271a8e-6a00-4898-8dc3-ea9ef913f25e",
            "muscles": [
                2,
                9
            ],
            "license": 1,
            "name": "Upright row, SZ-bar"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 128,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Lay on the hyperextension pad with the belly button just at the leading edge, the upper body can hang freely. Tense your whole back's muscles and bring your upper body up till it is horizontal, but not more. Go slowly down and don't relax your muscles.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 12,
            "uuid": "f57a0c60-7d37-4eb3-a94e-1a90292e8c02",
            "muscles": [
                9
            ],
            "license": 1,
            "name": "Hyperextensions"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 129,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "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>",
            "equipment": [],
            "creation_date": null,
            "category": 8,
            "uuid": "8c6c1544-cbf8-403c-ae12-b27b392702f8",
            "muscles": [
                1
            ],
            "license": 1,
            "name": "Biceps curl with cable"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 130,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "",
            "equipment": [],
            "creation_date": null,
            "category": 9,
            "uuid": "2966e4a2-4306-4cb5-a2dc-8951cd192555",
            "muscles": [
                10
            ],
            "license": 1,
            "name": "Leg press on hackenschmidt machine"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 132,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 13,
            "uuid": "382731d2-ae07-4a3c-a055-09dadd5f12e0",
            "muscles": [
                2
            ],
            "license": 1,
            "name": "Seitheben am Kabel, einarmig"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 133,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>Setze dich auf das Ger\u00e4ts und schiebe dich so weit nach hinten, bis du die R\u00fcckenlehne ber\u00fchrst. Lege deine Beine auf das Polster (verstelle die H\u00f6he so, dass es knapp unter den Waden Kontakt macht). Dr\u00fccke nun das Gewicht nach unten indem du die Beine beugst, die Fu\u00dfspitzen sind angespannt und zeigen nach oben (90\u00b0 Winkel). Bringe dann das Gewicht langsam wieder hoch, strecke aber die Beine nicht komplett aus.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 9,
            "uuid": "da7fccca-941e-457a-a2eb-d0c56d419938",
            "muscles": [
                11
            ],
            "license": 1,
            "name": "Beinbeuger sitzend"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 134,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                13
            ],
            "description": "<p>Nehme das Kabel in die H\u00e4nde (Handfl\u00e4chen parallel, zeigen aufeinander), der K\u00f6rper steht gerade und ist etwas vom Kabelzug entfernt.</p>\n<p>Beuge 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.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 8,
            "uuid": "06e9de49-ac1b-45c1-b289-475118932434",
            "muscles": [
                1
            ],
            "license": 1,
            "name": "Hammercurls am Seil"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 135,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "",
            "equipment": [],
            "creation_date": null,
            "category": 8,
            "uuid": "c8d08cbd-d406-4ce0-b1b9-10b236272d30",
            "muscles": [
                5
            ],
            "license": 1,
            "name": "Ausfallschritt Trizepsdr\u00fccken \u00fc. Kopf, \u00df-Stange"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 136,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                1,
                13
            ],
            "description": "<p>Der Bewegungsablauf ist wie der vom Long-Pulley mit breitem Griff.</p>\r\n<p>Setze dich hin, stelle die F&uuml;&szlig;e auf die St&uuml;tzstellen ab und greife die Stange. Ziehe nun die H&auml;nde auf den Nabel, nicht h&ouml;her. Dabei sollten die Arme nahe am K&ouml;rper bleiben und die Schultern so weit wie m&ouml;glich zusammengezogen werden. Lasse langsam und kontrolliert das Gewicht wieder nach vorne bis die Arme vollst&auml;ndig ausgestreckt sind.</p>",
            "equipment": [],
            "creation_date": null,
            "category": 12,
            "uuid": "490a615c-4185-4560-88a5-020f3aa40be2",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Long-Pulley (eng)"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 137,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                5
            ],
            "description": "<p>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.</p>\n<p>Bei gr\u00f6\u00dferem Gewicht, beachte immer, dass du immer noch die volle Bewegungsamplitude durchf\u00fchren kannst.</p>",
            "equipment": [
                1
            ],
            "creation_date": null,
            "category": 13,
            "uuid": "a63d40df-a872-44e7-87d2-9b58b67d5406",
            "muscles": [
                9
            ],
            "license": 1,
            "name": "Shrugs (Schulterheben) mit LH"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 138,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                13
            ],
            "description": "<p>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.</p>\n<p>Don'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.</p>",
            "equipment": [],
            "creation_date": "2013-05-05",
            "category": 8,
            "uuid": "5baf40e5-ea3c-4f8d-b60a-d294ee2de55b",
            "muscles": [
                1
            ],
            "license": 1,
            "name": "Hammercurls on cable"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 139,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>.</p>",
            "equipment": [],
            "creation_date": "2013-05-05",
            "category": 8,
            "uuid": "88bbdbde-c9b6-45a1-aee9-efc6f02cfab3",
            "muscles": [
                5
            ],
            "license": 1,
            "name": "Triceps machine"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 140,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                2,
                1,
                9
            ],
            "description": "",
            "equipment": [],
            "creation_date": "2013-05-05",
            "category": 12,
            "uuid": "d46adbda-7c60-42a0-b1fd-9ec111b35956",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Pull ups on machine"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 141,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "",
            "equipment": [],
            "creation_date": "2013-05-05",
            "category": 12,
            "uuid": "a81d18a0-6280-44f8-ab5a-166d016e858e",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "MGM machine"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 142,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "",
            "equipment": [],
            "creation_date": "2013-05-05",
            "category": 12,
            "uuid": "1ad8e721-9297-46c2-a983-7297ca4dfa52",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Rowing, lying on bench"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 143,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                1,
                13
            ],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": "2013-05-05",
            "category": 12,
            "uuid": "b192c4eb-31c6-458e-b566-d3f38b5aa30c",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Long-Pulley (low row)"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 144,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                1,
                13
            ],
            "description": "<p>The exercise is the same as the regular long pulley, but with a narrow grip:</p>\n<p>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.</p>",
            "equipment": [],
            "creation_date": "2013-05-05",
            "category": 12,
            "uuid": "bcabc8cf-c005-4630-8853-ef4922e7fd91",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Long-Pulley, narrow"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 145,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [
                3
            ],
            "creation_date": "2013-05-05",
            "category": 11,
            "uuid": "754391c6-39d5-4bb6-a311-68a520f6fd3a",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Fly with dumbbells"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 146,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>The exercise is the same as with a regular bench:</p>\n<p>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.</p>",
            "equipment": [
                3
            ],
            "creation_date": "2013-05-05",
            "category": 11,
            "uuid": "acf1f2df-46c4-49a3-8e6c-2979ea4204b1",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Fly with dumbbells, decline bench"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 147,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                1
            ],
            "description": "<p>The movements are basically the same as with an SZ-bar, but you use the bar on the multi press:</p>\n<p>Stand 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.</p>",
            "equipment": [],
            "creation_date": "2013-05-05",
            "category": 13,
            "uuid": "26c72fd7-d5b9-497b-be5e-cdfe9715ddac",
            "muscles": [
                2,
                9
            ],
            "license": 1,
            "name": "Upright row, on multi press"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 148,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>.</p>",
            "equipment": [
                3
            ],
            "creation_date": "2013-05-05",
            "category": 13,
            "uuid": "5345766a-c092-457a-aa21-8ee6ffa855d4",
            "muscles": [
                2
            ],
            "license": 1,
            "name": "Lateral raises"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 149,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>.</p>",
            "equipment": [],
            "creation_date": "2013-05-05",
            "category": 13,
            "uuid": "79a3a34c-262f-4cae-b827-b5a85b11b860",
            "muscles": [
                2
            ],
            "license": 1,
            "name": "Lateral raises on cable, one armed"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 150,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>\n<p>When training with a higher weight, make sure that you still do the whole movement!</p>",
            "equipment": [
                1
            ],
            "creation_date": "2013-05-05",
            "category": 13,
            "uuid": "3721be0c-2a59-4bb9-90d3-695faaf028af",
            "muscles": [
                2
            ],
            "license": 1,
            "name": "Shrugs, barbells"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 151,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>\n<p>When training with a higher weight, make sure that you still do the whole movement!</p>",
            "equipment": [
                3
            ],
            "creation_date": "2013-05-05",
            "category": 13,
            "uuid": "ee61aef0-f0c7-4a7a-882a-3b39312dfffd",
            "muscles": [
                2
            ],
            "license": 1,
            "name": "Shrugs, dumbbells"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 152,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "",
            "equipment": [],
            "creation_date": "2013-05-05",
            "category": 13,
            "uuid": "7389be43-215b-4db8-8b69-75dc77004d74",
            "muscles": [
                2
            ],
            "license": 1,
            "name": "Shoulder press, on machine"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 153,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>Setze dich auf eine Bank, stelle die Lehne fast Senkrecht ein. Greife die Langhantel 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.</p>",
            "equipment": [
                1,
                8
            ],
            "creation_date": "2013-05-05",
            "category": 13,
            "uuid": "47c33837-be38-4ebb-b19a-84c280f5f2b0",
            "muscles": [
                2
            ],
            "license": 1,
            "name": "Frontdr\u00fccken LH"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 154,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": "2013-05-08",
            "category": 9,
            "uuid": "cd4fac32-48fb-4237-a263-a44c5108790a",
            "muscles": [
                11
            ],
            "license": 1,
            "name": "Leg curls (laying)"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 155,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>The exercise is basically the same as with a free barbell:</p>\n<p>Sit 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.</p>",
            "equipment": [],
            "creation_date": "2013-05-08",
            "category": 13,
            "uuid": "68d505ec-5416-4153-b228-eb1545d5c89f",
            "muscles": [
                2
            ],
            "license": 1,
            "name": "Shoulder press, on multi press"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 157,
        "fields": {
            "license_author": "Vl2V2sP42RNfDng1zCSZB7fZqlo",
            "status": "1",
            "language": 2,
            "muscles_secondary": [
                1
            ],
            "description": "<p>Pull up</p>",
            "equipment": [],
            "creation_date": "2013-05-17",
            "category": 12,
            "uuid": "079c2147-1030-4c7d-9cb5-e4f17e7768c8",
            "muscles": [
                2
            ],
            "license": 1,
            "name": "Chin ups"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 158,
        "fields": {
            "license_author": "flori",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                1
            ],
            "description": "<ul>\n<li>R\u00fccken gerade</li>\n<li>Griffe bis auf Kinnh\u00f6he herunter ziehen</li>\n<li>Arme langsam zur\u00fcckgehen lassen bis sie fast ausgestreckt sind</li>\n</ul>",
            "equipment": [],
            "creation_date": "2013-05-24",
            "category": 12,
            "uuid": "b78d22f4-b5f8-4789-8e42-07464d82718f",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Lat Pulldown"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 159,
        "fields": {
            "license_author": "WrmZ",
            "status": "1",
            "language": 2,
            "muscles_secondary": [
                5
            ],
            "description": "<p>wyciskanie sko\u015bne g\u0142owa w g\u00f3r\u0119</p>",
            "equipment": [],
            "creation_date": "2013-05-27",
            "category": 11,
            "uuid": "c3d9747a-6c09-46aa-9d6f-bf058b981d48",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Wyciskanie Skos"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 160,
        "fields": {
            "license_author": "minifigmaster125",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                2,
                1,
                13
            ],
            "description": "<p>One legged squat</p>",
            "equipment": [],
            "creation_date": "2013-05-28",
            "category": 9,
            "uuid": "b1d6d536-7f4a-4dd3-8b76-62d7a984e115",
            "muscles": [
                11,
                8
            ],
            "license": 1,
            "name": "Pistol Squat"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 161,
        "fields": {
            "license_author": "Mahoney",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                1
            ],
            "description": "<p>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.</p>\n<p>This exercise targets mainly the lower back and glutes.</p>",
            "equipment": [],
            "creation_date": "2013-06-21",
            "category": 12,
            "uuid": "2738e6e0-2158-4a7e-8fbd-32657d043a65",
            "muscles": [
                8
            ],
            "license": 1,
            "name": "Rack deadlift"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 162,
        "fields": {
            "license_author": "Mahoney",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>lift on parallel bars hold for 1 second, and lower slowly and control for 4 seconds, then come back with no rest (tempo: 4010)</p>",
            "equipment": [],
            "creation_date": "2013-06-21",
            "category": 8,
            "uuid": "5a29197f-e159-4a98-9b40-534c41ab34a1",
            "muscles": [
                5
            ],
            "license": 1,
            "name": "Triceps dips"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 163,
        "fields": {
            "license_author": "Mahoney",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                5
            ],
            "description": "<p>To do slowly, tempo is 4010</p>",
            "equipment": [
                1,
                9
            ],
            "creation_date": "2013-06-21",
            "category": 11,
            "uuid": "6cfd927c-8009-4cc2-9501-acb3db417396",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Incline Bench Press"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 164,
        "fields": {
            "license_author": "Mahoney",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                8
            ],
            "description": "<p>Use a light barbell, perform explosive lift up starting from underneath knee cap level. Lift/raise explosively using hips, at shoulder level. Tempo: 2111</p>",
            "equipment": [],
            "creation_date": "2013-06-21",
            "category": 13,
            "uuid": "a0d1e216-4517-46db-ac4c-fa11686fd513",
            "muscles": [
                2
            ],
            "license": 1,
            "name": "High pull"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 165,
        "fields": {
            "license_author": "Mahoney",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                14
            ],
            "description": "<p>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.</p>\n<p>This is a core exercise.</p>",
            "equipment": [],
            "creation_date": "2013-06-21",
            "category": 10,
            "uuid": "39c416c8-64db-4330-9d37-c41ec70048fb",
            "muscles": [
                6
            ],
            "license": 1,
            "name": "Incline Plank with alternate floor touch"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 166,
        "fields": {
            "license_author": "robhoyt",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Hanging from bar or straps, bring legs up with knees extended or flexed</p>",
            "equipment": [],
            "creation_date": "2013-06-22",
            "category": 10,
            "uuid": "5aab5983-55d6-4d4c-a24e-bc18704f50c5",
            "muscles": [
                6
            ],
            "license": 1,
            "name": "Hanging Leg Raises"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 167,
        "fields": {
            "license_author": "robhoyt",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": "2013-06-23",
            "category": 10,
            "uuid": "c376346a-1923-4468-9320-b0f480c46b1e",
            "muscles": [
                14
            ],
            "license": 1,
            "name": "Cable Woodchoppers"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 168,
        "fields": {
            "license_author": "kwrindy",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                11
            ],
            "description": "<p>Regular push with a 30 degree incline.</p>",
            "equipment": [],
            "creation_date": "2013-07-01",
            "category": 11,
            "uuid": "2d728ea9-9e80-4d16-9d6c-801e1e4b4d0b",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Incline Pushups"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 170,
        "fields": {
            "license_author": "djblitzd",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": "2013-07-06",
            "category": 10,
            "uuid": "ec706f20-6ea7-40f9-96f4-994c66554e17",
            "muscles": [
                14
            ],
            "license": 1,
            "name": "Splinter Sit-ups"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 172,
        "fields": {
            "license_author": "flori",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                8,
                10,
                6,
                3,
                9
            ],
            "description": "<p>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.</p>\n<ul>\n<li>Der Kopf muss beim Liegest\u00fctz in einer Linie mit dem K\u00f6rper sein, der Blick ist auf den Boden gerichtet.</li>\n<li>Der Kopf darf nicht in den Nacken genommen werden, sonst drohen Zerrungen.</li>\n<li>Der Po sollte weder nach unten durchh\u00e4ngen, noch weit nach oben gestreckt sein. Durch K\u00f6rperspannung wird eine Hohlkreuzbildung vermieden.</li>\n<li>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.</li>\n<li>Keine ruckartigen, sondern gleichm\u00e4\u00dfige Bewegungen durchf\u00fchren.</li>\n<li>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.</li>\n<li>Beim Hochdr\u00fcccken ausatmen, beim Absinken einatmen.</li>\n</ul>",
            "equipment": [
                7
            ],
            "creation_date": "2013-07-18",
            "category": 8,
            "uuid": "35871103-6cfe-493f-afe1-8401f88fed84",
            "muscles": [
                2,
                1,
                4
            ],
            "license": 1,
            "name": "Liegest\u00fctz"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 174,
        "fields": {
            "license_author": "flori",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                11
            ],
            "description": "<ul>\n<li>in eine aufrechte Position setzen, bei der die Beine h\u00fcftbreit ge\u00f6ffnet sind</li>\n<li>den R\u00fccken, die Knie und die Oberschenkelau\u00dfenseite an die jeweiligen Polster pressen</li>\n<li>mit den H\u00e4nden an den Griffen festhalten</li>\n<li>die Oberschenkel bis zum Anschlagpunkt der Hebelarme auseinander dr\u00fccken</li>\n<li>danach die Beine wieder zusammen f\u00fchren</li>\n<li>das Ges\u00e4\u00df nicht vom Sitz abheben</li>\n<li>beim Auseinanderdr\u00fccken der Hebelarme aus- und beim Zusammenf\u00fchren einatmen</li>\n</ul>",
            "equipment": [],
            "creation_date": "2013-07-19",
            "category": 9,
            "uuid": "99881bdd-43d7-4c3b-82ed-9c187d0455b7",
            "muscles": [
                8,
                6
            ],
            "license": 1,
            "name": "Abduktoren-Maschine"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 176,
        "fields": {
            "license_author": "kwrindy",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                6
            ],
            "description": "<p>Hold weight in one hand. Bend side ways to the knee. Pull upo to upright position using your obliquus.</p>",
            "equipment": [
                4
            ],
            "creation_date": "2013-07-19",
            "category": 10,
            "uuid": "53a9f95e-914c-4790-940f-f5346159ea72",
            "muscles": [
                14
            ],
            "license": 1,
            "name": "Side Crunch"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 177,
        "fields": {
            "license_author": "kwrindy",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Seated Leg Extension Machine</p>",
            "equipment": [],
            "creation_date": "2013-07-19",
            "category": 9,
            "uuid": "a24a0521-6391-419c-bd89-795bba0eb5ee",
            "muscles": [
                10
            ],
            "license": 1,
            "name": "Leg Extension"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 179,
        "fields": {
            "license_author": "oliser67",
            "status": "1",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Trazioni alla sbarra presa inversa</p>",
            "equipment": [],
            "creation_date": "2013-07-24",
            "category": 12,
            "uuid": "6d454a34-09ed-4f94-b8c1-18966907b5bb",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Trazioni alla sbarra presa inversa"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 181,
        "fields": {
            "license_author": "oliser67",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Like pull-ups but with a reverse grip</p>",
            "equipment": [
                6
            ],
            "creation_date": "2013-07-24",
            "category": 12,
            "uuid": "f6c4e2fa-226d-46e8-87dc-75fc8cd628bd",
            "muscles": [
                1,
                12
            ],
            "license": 1,
            "name": "Chin-ups"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 182,
        "fields": {
            "license_author": "OGhTebfCxhexZXuf35mUxV9C--A",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Push up with perfect push up</p>",
            "equipment": [],
            "creation_date": "2013-07-30",
            "category": 11,
            "uuid": "53b6a314-df50-4ef8-9b3d-ce290562df5b",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Perfect Push Up"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 185,
        "fields": {
            "license_author": "OGhTebfCxhexZXuf35mUxV9C--A",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Jump wide, then close</p>",
            "equipment": [],
            "creation_date": "2013-07-30",
            "category": 9,
            "uuid": "bdb7bdbb-8930-46e5-8b98-eb13e604553f",
            "muscles": [
                10
            ],
            "license": 1,
            "name": "Squat Jumps"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 186,
        "fields": {
            "license_author": "Horal_cz",
            "status": "1",
            "language": 2,
            "muscles_secondary": [
                2
            ],
            "description": "<p>\u010cinka v jedn\u00e9 ruce v \u00farovni ramene. Zvedat do v\u00fd\u0161ky napnut\u00e9 pa\u017ee a zp\u011bt. Prov\u00e1d\u011bt pomalu.</p>",
            "equipment": [],
            "creation_date": "2013-07-31",
            "category": 8,
            "uuid": "1855c71b-b005-4615-b90c-b2fed8e10342",
            "muscles": [
                5
            ],
            "license": 1,
            "name": "Triceps bench press one barbell"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 187,
        "fields": {
            "license_author": "drthurlow",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Pull bar down to strenum and keep straight back.</p>",
            "equipment": [],
            "creation_date": "2013-08-04",
            "category": 12,
            "uuid": "1f2d6fd6-bb93-424b-834e-e91dee52dcf3",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Lat Pull Down (Straight Back)"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 188,
        "fields": {
            "license_author": "drthurlow",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Lean Back, Pull into chest</p>",
            "equipment": [],
            "creation_date": "2013-08-04",
            "category": 12,
            "uuid": "dbe77958-51a8-4412-9927-4b24d80ed44f",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Lat Pull Down (Leaning back)"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 189,
        "fields": {
            "license_author": "sistab2",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                10
            ],
            "description": "<p>Olympic weight lifting</p>",
            "equipment": [],
            "creation_date": "2013-08-11",
            "category": 13,
            "uuid": "742334a0-9a6e-4668-9883-fa578ead2a64",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Power Clean"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 190,
        "fields": {
            "license_author": "sistab2",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                8
            ],
            "description": "<p>olympic weight lifting</p>",
            "equipment": [],
            "creation_date": "2013-08-11",
            "category": 13,
            "uuid": "b22cfb08-66ab-4e2d-9757-9dea7c5d47f8",
            "muscles": [
                9
            ],
            "license": 1,
            "name": "Push Press"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 191,
        "fields": {
            "license_author": "sistab2",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                6
            ],
            "description": "<p>Squats</p>",
            "equipment": [
                1
            ],
            "creation_date": "2013-08-11",
            "category": 9,
            "uuid": "f2e563d2-507b-4586-88c8-77652cd19648",
            "muscles": [
                8
            ],
            "license": 1,
            "name": "Front Squats"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 192,
        "fields": {
            "license_author": "sistab2",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                1
            ],
            "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>",
            "equipment": [
                1,
                8
            ],
            "creation_date": "2013-08-11",
            "category": 11,
            "uuid": "5da6340b-22ec-4c1b-a443-eef2f59f92f0",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Bench Press"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 193,
        "fields": {
            "license_author": "cgoob883",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                13
            ],
            "description": "<p>\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</p>",
            "equipment": [],
            "creation_date": "2013-08-12",
            "category": 8,
            "uuid": "84b4e711-8b29-4541-ad58-dad967f82390",
            "muscles": [
                13
            ],
            "license": 1,
            "name": "Preacher Curls"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 194,
        "fields": {
            "license_author": "powerade69",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": "2013-08-20",
            "category": 11,
            "uuid": "122f5dd3-fc8c-47fe-9a79-1c15cf784a60",
            "muscles": [
                12,
                4,
                3
            ],
            "license": 1,
            "name": "Cross-Bench Dumbbell Pullovers"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 195,
        "fields": {
            "license_author": "maxamillion1414",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                2,
                4,
                6
            ],
            "description": "<p>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.</p>",
            "equipment": [
                7
            ],
            "creation_date": "2013-08-28",
            "category": 8,
            "uuid": "9d756e84-6b77-4f17-b21d-7d266d6a8bd2",
            "muscles": [
                5
            ],
            "license": 1,
            "name": "Push ups"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 196,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>.</p>",
            "equipment": [],
            "creation_date": "2013-09-08",
            "category": 12,
            "uuid": "2ec697b5-0a69-4727-b842-3c78432253be",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Nackenziehen"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 197,
        "fields": {
            "license_author": "ThisGirl0819",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Hands at shoulder height, curl arms in toward head, then back out.</p>",
            "equipment": [],
            "creation_date": "2013-09-22",
            "category": 10,
            "uuid": "e7fdd8fb-5e07-4a29-9d56-a005338b2e19",
            "muscles": [
                1
            ],
            "license": 1,
            "name": "Overhand Cable Curl"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 199,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>.</p>",
            "equipment": [],
            "creation_date": "2013-11-09",
            "category": 11,
            "uuid": "61f77ca6-0e8d-42c7-b01f-aa83a0d7b386",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Brustpresse"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 200,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                8
            ],
            "description": "<p>.</p>",
            "equipment": [],
            "creation_date": "2013-11-09",
            "category": 9,
            "uuid": "c8acba02-61be-4005-ba4f-028cc21b1565",
            "muscles": [
                10
            ],
            "license": 1,
            "name": "Kniebeuge an Multipresse - eng"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 201,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>.</p>",
            "equipment": [],
            "creation_date": "2013-12-27",
            "category": 12,
            "uuid": "b3eb5e26-5e55-41d8-901a-2af56f1fffe0",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "R\u00fcckenmaschine"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 202,
        "fields": {
            "license_author": "Nallitnas",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                1,
                5
            ],
            "description": "<p>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</p>",
            "equipment": [
                1
            ],
            "creation_date": "2014-01-06",
            "category": 12,
            "uuid": "eed05679-d1cb-44a2-a17d-dd5b0097c874",
            "muscles": [
                12,
                9
            ],
            "license": 1,
            "name": "Pendelay rows"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 203,
        "fields": {
            "license_author": "Dexter",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                8,
                6,
                3,
                9
            ],
            "description": "<p>Pushup against a wall</p>",
            "equipment": [
                7
            ],
            "creation_date": "2014-01-12",
            "category": 8,
            "uuid": "504c91f8-5a76-4faa-943f-13799357a426",
            "muscles": [
                2,
                4,
                5
            ],
            "license": 1,
            "name": "Wall pushup"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 204,
        "fields": {
            "license_author": "tuckerm",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Lat pulldowns with a wide grip on the bar.</p>",
            "equipment": [],
            "creation_date": "2014-01-13",
            "category": 12,
            "uuid": "34fc154f-cc8d-4e52-adb7-ff0dad2d0770",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Wide-grip pulldown"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 205,
        "fields": {
            "license_author": "tuckerm",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [
                3
            ],
            "creation_date": "2014-01-15",
            "category": 8,
            "uuid": "83e079a9-b61c-413b-b055-f9cf515904f1",
            "muscles": [
                1
            ],
            "license": 1,
            "name": "Single-arm preacher curl"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 206,
        "fields": {
            "license_author": "tuckerm",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Use inclined bench. Hold dumbbells straight out to your sides, elbows slightly bent. Bring arms together above you, keeping angle of elbows fixed.</p>",
            "equipment": [
                3,
                9
            ],
            "creation_date": "2014-01-15",
            "category": 11,
            "uuid": "7327ab51-7073-4c84-9e3f-2e83af40e96c",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Incline dumbbell flye"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 207,
        "fields": {
            "license_author": "tuckerm",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": "2014-01-15",
            "category": 11,
            "uuid": "1b9ed9da-46d1-4484-8acc-236379ee823c",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Cable cross-over"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 208,
        "fields": {
            "license_author": "tuckerm",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Hold bar with reverse (or \"overhand\") grip, palms facing the floor.</p>",
            "equipment": [
                2
            ],
            "creation_date": "2014-01-15",
            "category": 8,
            "uuid": "438678dc-5a62-4496-9458-341af0616626",
            "muscles": [
                1
            ],
            "license": 1,
            "name": "Reverse bar curl"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 209,
        "fields": {
            "license_author": "tuckerm",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                8
            ],
            "description": "<ul>\n<li>Keep legs straight</li>\n<li>Keep back straight</li>\n</ul>",
            "equipment": [
                1
            ],
            "creation_date": "2014-01-16",
            "category": 9,
            "uuid": "335d0042-7cb3-41c3-af23-c22c8cb858ad",
            "muscles": [
                11
            ],
            "license": 1,
            "name": "Stiff-legged deadlifts"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 210,
        "fields": {
            "license_author": "tuckerm",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<ul>\n<li>Bench should be angled anywhere from 30 to 45 degrees</li>\n<li>Be sure to press dumbbells straight upward (perpendicular to the floor)</li>\n</ul>",
            "equipment": [
                3,
                9
            ],
            "creation_date": "2014-02-01",
            "category": 11,
            "uuid": "15c5dfa0-4103-4515-979d-807eee8faa53",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Incline dumbbell press"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 211,
        "fields": {
            "license_author": "tuckerm",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Be sure to adjust seat height so that the handles are towards the bottom of your pectorals.</p>",
            "equipment": [],
            "creation_date": "2014-02-01",
            "category": 11,
            "uuid": "a36e5cec-3b9d-4dd5-a3fb-cbcc78a97c3b",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Leverage machine chest press"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 212,
        "fields": {
            "license_author": "tuckerm",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                1
            ],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": "2014-02-01",
            "category": 12,
            "uuid": "bf618c32-b4b1-4bbb-a74f-73485e4143ed",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Underhand lat pull down"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 213,
        "fields": {
            "license_author": "tuckerm",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": "2014-02-01",
            "category": 12,
            "uuid": "42b092ec-80b1-4471-90d1-e462a65ab18c",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Close-grip lat pull down"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 214,
        "fields": {
            "license_author": "tuckerm",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Adjust seat height so that the handles are at the bottom of your pectorals or just below.</p>",
            "equipment": [],
            "creation_date": "2014-02-01",
            "category": 12,
            "uuid": "212e98e1-3917-422c-a030-8b312e6b1812",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Leverage machine iso row"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 215,
        "fields": {
            "license_author": "tuckerm",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                5
            ],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": "2014-02-01",
            "category": 12,
            "uuid": "dc53ad5b-bd04-46d0-9499-28e9965f0e6d",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Straight-arm pull down (rope attachment)"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 216,
        "fields": {
            "license_author": "tuckerm",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                5
            ],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": "2014-02-01",
            "category": 12,
            "uuid": "034a4dcd-d085-43fa-a2b5-6d54b444ac20",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Straight-arm pull down (bar attachment)"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 217,
        "fields": {
            "license_author": "tuckerm",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                4
            ],
            "description": "<p>Perform a typical bench press, but hold the bar with your hands approximately shoulder-width apart and keep your elbows close to your body.</p>",
            "equipment": [
                1,
                8
            ],
            "creation_date": "2014-02-01",
            "category": 8,
            "uuid": "6cc54626-d5ef-4013-9184-010ac96de20a",
            "muscles": [
                5
            ],
            "license": 1,
            "name": "Close-grip bench press"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 218,
        "fields": {
            "license_author": "tuckerm",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                4
            ],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": "2014-02-01",
            "category": 8,
            "uuid": "9d1c13b0-2e9b-4585-b1d7-fc48ba4c692f",
            "muscles": [
                5
            ],
            "license": 1,
            "name": "Smith machine close-grip bench press"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 219,
        "fields": {
            "license_author": "Cubeh",
            "status": "1",
            "language": 2,
            "muscles_secondary": [
                11
            ],
            "description": "<p>Yep</p>",
            "equipment": [
                1
            ],
            "creation_date": "2014-02-02",
            "category": 12,
            "uuid": "44f5d1cb-7f35-4926-85d3-ab8f9504abc2",
            "muscles": [
                10,
                6
            ],
            "license": 1,
            "name": "Super Squat"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 221,
        "fields": {
            "license_author": "Marius",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [],
            "creation_date": "2014-02-20",
            "category": 13,
            "uuid": "61deb9d0-ec4c-4fe3-8cc4-c276116b4b95",
            "muscles": [
                2,
                9
            ],
            "license": 1,
            "name": "Frontheben mit Scheibe"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 222,
        "fields": {
            "license_author": "hamihamann",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                13
            ],
            "description": "<p>\u00dcber dem Brett zur Isolation des Bizeps</p>",
            "equipment": [
                3
            ],
            "creation_date": "2014-02-21",
            "category": 8,
            "uuid": "bf5973a3-6434-46a6-babd-80367866eac7",
            "muscles": [
                1
            ],
            "license": 1,
            "name": "Scott Curl KH"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 223,
        "fields": {
            "license_author": "Marius",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>Oberschenkel Innenseite!</p>",
            "equipment": [],
            "creation_date": "2014-02-26",
            "category": 9,
            "uuid": "e56d0a17-b1b8-427d-991e-97c530c7db6a",
            "muscles": [],
            "license": 1,
            "name": "Adduktoren Maschine"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 224,
        "fields": {
            "license_author": "mhs_79",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>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</p>",
            "equipment": [],
            "creation_date": "2014-03-01",
            "category": 12,
            "uuid": "da935415-da89-40a0-820b-136f95a747f8",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Rudern am tiefen Block (Seilzug)"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 225,
        "fields": {
            "license_author": "mhs_79",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<ul>\n<li>Sie Liegen auf einer Bank, die F\u00fc\u00dfe stehen am Boden, die Arme sind nach oben gesteckt.</li>\n<li>Beide H\u00e4nde halten eine Kurzhantel so, dass die Scheibe auf den Handfl\u00e4chen liegt, Daumen und Zeigefinger umschlie\u00dfen den Griff der Hantel</li>\n</ul>\n<ul>\n<li>beim Einatmen die Hantel hinter den Kopf sinken lassen und dabei leicht die Ellbogen beugen</li>\n</ul>\n<ul>\n<li>beim Zur\u00fcckkehren in die Ausgangsposition ausatmen</li>\n</ul>",
            "equipment": [
                3
            ],
            "creation_date": "2014-03-01",
            "category": 11,
            "uuid": "82de8ce3-8ea4-4154-8119-dd37cb5cdec5",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Pull-Over KH"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 226,
        "fields": {
            "license_author": "mhs_79",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<ul>\n<li>Sie stehen mit leicht gegr\u00e4tschten Beinen vor dem Ger\u00e4t und umfassen die Stange in Schulterbreite von oben, die Arme sind getreckt.</li>\n<li>beim Einatmen die Stange bis zu den Oberschenkeln f\u00fchren, wobei die Arme gesteckt bleiben (die Ellbogen k\u00f6nnen ganz leicht gebeugt sein)</li>\n<li>Dabei halten Sie den R\u00fccken gerade und spannen die Bauchmuskeln an.</li>\n<li>Am Ende der Bewegung ausatmen</li>\n</ul>",
            "equipment": [],
            "creation_date": "2014-03-01",
            "category": 12,
            "uuid": "0fdc6c45-5212-413a-8a6d-058675afab3b",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Lat-Ziehen mit gesteckten Armen am Seilzug"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 227,
        "fields": {
            "license_author": "trzr23",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Very common shoulder exercise.</p>\n<p>\u00a0</p>\n<p>As shown here:\u00a0https://www.youtube.com/watch?v=vj2w851ZHRM</p>",
            "equipment": [
                3
            ],
            "creation_date": "2014-03-09",
            "category": 13,
            "uuid": "53ca25b3-61d9-4f72-bfdb-492b83484ff5",
            "muscles": [],
            "license": 1,
            "name": "Arnold Shoulder Press"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 228,
        "fields": {
            "license_author": "bloody_disgrace",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                3,
                9,
                5
            ],
            "description": "<p>Zwei Kurzhanteln mit den Handfl\u00e4chen nach innen vor der Brust halten, Ellbogen unterhalb der Handgelenke.</p>\n<p>Ellbogen nach au\u00dfen bringen und Hanteln \u00fcber den Kopf heben. Drehung kommt aus dem Ellbogen, nicht aus den Armen!</p>\n<p>Wenn die Arme durchgestreckt sind, die gleiche Bewegung r\u00fcckw\u00e4rts ausf\u00fchren.</p>",
            "equipment": [
                3
            ],
            "creation_date": "2014-03-09",
            "category": 13,
            "uuid": "880bff63-6798-4ffc-a818-b2a1ccfec0f7",
            "muscles": [
                2
            ],
            "license": 3,
            "name": "Arnold Press"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 229,
        "fields": {
            "license_author": "Wikipedia",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                4,
                5
            ],
            "description": "<p>The military press is a variation of the overhead press weight training exercise using very strict form and no pre-movement momentum.The military press targets the deltoid muscles in the shoulders as well as the triceps. Additionally, it works the core and legs, which the lifter uses to help stabilize the weight.The lift begins with the lifter standing and the barbell on the anterior deltoids. The lifter then raises the barbell overhead by pressing the palms of the hands against the underside of the barbell.</p>",
            "equipment": [
                1
            ],
            "creation_date": "2014-03-09",
            "category": 13,
            "uuid": "89e6d2ea-9a17-4a77-9a52-d5bcf39d57fd",
            "muscles": [
                2
            ],
            "license": 1,
            "name": "Military Press"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 230,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [
                4
            ],
            "creation_date": "2014-03-09",
            "category": 10,
            "uuid": "981ef1f0-414a-478b-bc1b-9c6afa45bc77",
            "muscles": [
                6
            ],
            "license": 1,
            "name": "Beckenheben"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 231,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>Wie \"Bizeps am Kabel\", nur mit einer \u00df-Stange</p>",
            "equipment": [],
            "creation_date": "2014-03-09",
            "category": 8,
            "uuid": "1ea6774c-083a-4141-89cf-4c0e973ede12",
            "muscles": [
                1
            ],
            "license": 2,
            "name": "Bizeps am Kabel, \u00df-Stange"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 232,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [
                8,
                3
            ],
            "creation_date": "2014-03-09",
            "category": 8,
            "uuid": "ebe60386-bf33-4f50-87a6-d44c5f454158",
            "muscles": [
                5
            ],
            "license": 2,
            "name": "Kick-Backs"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 233,
        "fields": {
            "license_author": "Manu, wikipedia",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                1,
                3
            ],
            "description": "<p>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.</p>\n<p>The 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.</p>\n<p>When 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.</p>\n<p>A 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.</p>",
            "equipment": [
                1,
                3
            ],
            "creation_date": "2014-03-24",
            "category": 13,
            "uuid": "a87de062-2101-4dc4-adda-328b4c722c6d",
            "muscles": [
                2
            ],
            "license": 1,
            "name": "Front raises"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 235,
        "fields": {
            "license_author": "\u0432\u0432\u0432",
            "status": "2",
            "language": 5,
            "muscles_secondary": [],
            "description": "<p>\u0444\u044b\u0432 \u0444\u044b\u0432\u044b\u0444\u044b\u0444 \u0432\u044b</p>",
            "equipment": [],
            "creation_date": "2014-03-27",
            "category": 8,
            "uuid": "340ce1d3-fa8f-417d-8bda-abcc486aef77",
            "muscles": [],
            "license": 1,
            "name": "\u0412\u0435\u043b\u043e\u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 236,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 5,
            "muscles_secondary": [],
            "description": "<p>\u0437\u0430\u043d\u044f\u0442\u0438\u0435 \u043d\u0430 \u0432\u0435\u043b\u043e\u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440\u0435</p>",
            "equipment": [
                7
            ],
            "creation_date": "2014-03-27",
            "category": 9,
            "uuid": "206fe75c-ede9-4a80-b050-9ec62c5759e3",
            "muscles": [],
            "license": 1,
            "name": "\u0412\u0435\u043b\u043e\u0442\u0440\u0435\u043d\u0430\u0436\u043e\u0440"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 237,
        "fields": {
            "license_author": "YYCfit",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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</p>\n<p>\u00a0</p>",
            "equipment": [
                3
            ],
            "creation_date": "2014-03-30",
            "category": 13,
            "uuid": "69f271a6-5408-49d9-8a3a-1f6088835f30",
            "muscles": [],
            "license": 1,
            "name": "Rear Delt Raises"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 238,
        "fields": {
            "license_author": "YYCfit",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Get into a position on the floor supporting your weight on your forearms and toes. Arms are bent and directly below the shoulder.\u00a0</p>\n<p>Keep 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. \u00a0</p>",
            "equipment": [
                7
            ],
            "creation_date": "2014-03-31",
            "category": 10,
            "uuid": "7729ffe5-a896-4deb-80e0-f4e6163c0c09",
            "muscles": [
                6
            ],
            "license": 1,
            "name": "Plank"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 239,
        "fields": {
            "license_author": "klabautermann",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                6
            ],
            "description": "<p>Zielmuskeln: Schr\u00e4ger Bauchmuskel</p>\n<p>Unterst\u00fctzende Muskulatur: Gerader Bauchmuskel</p>",
            "equipment": [
                3
            ],
            "creation_date": "2014-04-08",
            "category": 10,
            "uuid": "a2ac7d09-20f1-4c52-a5de-381882088803",
            "muscles": [],
            "license": 1,
            "name": "Seitliches Oberk\u00f6rperbeugen mit KH"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 240,
        "fields": {
            "license_author": "klabautermann",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                6
            ],
            "description": "<p>Zielmuskeln: Schr\u00e4ger Bauchmuskel</p>\n<p>Unterst\u00fctzende Muskulatur: Gerader Bauchmuskel</p>\n<p>Erforderliches Equipment: Roman Chair</p>\n<ul>\n<li>Gerader K\u00f6rper in der Ausgangsposition</li>\n<li>Oberk\u00f6rper in Richtung Boden beugen</li>\n<li>Wenn der Oberk\u00f6rper ungef\u00e4hr parallel zum Boden ist, mit der Aufw\u00e4rtsbewegung beginnen</li>\n<li>H\u00e4nde wahlweise hinter dem Kopf oder vor der Brust</li>\n</ul>",
            "equipment": [],
            "creation_date": "2014-04-08",
            "category": 10,
            "uuid": "0f464c32-90c5-4698-8f97-eae0ae663a74",
            "muscles": [
                14
            ],
            "license": 1,
            "name": "Seitliches Oberk\u00f6rperbeugen am Ger\u00e4t"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 241,
        "fields": {
            "license_author": "klabautermann",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<ul>\n<li>\u00dcbung kann im Sitzen oder im Stehen ausgef\u00fchrt werden</li>\n<li>R\u00fccken durchgestreckt, Blick geradeaus, unteren R\u00fccken und Bauchmuskulatur anspannen</li>\n<li>Ellenbogen nicht zu weit absenken, idealerweise bis maximal zur Schulterh\u00f6he</li>\n</ul>",
            "equipment": [
                3
            ],
            "creation_date": "2014-04-08",
            "category": 13,
            "uuid": "0d4390ea-51dc-42dc-94af-ba0e94a73484",
            "muscles": [],
            "license": 1,
            "name": "Schulterdr\u00fccken KH"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 242,
        "fields": {
            "license_author": "Konsumopfer",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>Sitz auf einer ca. 45\u00b0 nach hinten geneigten Schr\u00e4gbank; Oberk\u00f6rper und Kopf an die R\u00fcckenlehne angelehnt.</p>\n<p>Rumpfmuskulatur anspannen, R\u00fccken bleibt gerade, Blick geradeaus.</p>\n<p>Die 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.</p>\n<p>Handgelenke in Verl\u00e4ngerung des Unterarms.</p>\n<p>Beugen 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.</p>\n<p>Die 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.</p>\n<p>Die Arme weder maximal beugen noch ganz durchstrecken.</p>\n<p>Bei der Spuinationsvariante werden die Unterarme in der Abw\u00e4rtsbewegung wieder nac innen zur\u00fcckgedreht.</p>\n<p>Richtige Atmung: Beim Beugen ausatmen, beim Strecken einatmen.</p>",
            "equipment": [
                3
            ],
            "creation_date": "2014-04-08",
            "category": 8,
            "uuid": "0842e81e-7b90-4d68-8e6b-e9a7c0186b54",
            "muscles": [
                1,
                13
            ],
            "license": 1,
            "name": "Bizeps KH-Curls Schr\u00e4gbank"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 243,
        "fields": {
            "license_author": "Konsumopfer",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>Aufrechte Sitzposition</p>\n<p>Oberk\u00f6rper leicht nach hinten beugen</p>\n<p>Stange im Obergriff fassen</p>\n<p>Stange vor dem Kopf nach unten zum Brustbein ziehen</p>\n<p>Stange zur\u00fcckf\u00fchren, bis Ellenbogen leicht gebeugt</p>",
            "equipment": [],
            "creation_date": "2014-04-10",
            "category": 12,
            "uuid": "705adbb9-0f94-4943-9247-64c555c352ca",
            "muscles": [],
            "license": 1,
            "name": "Latzug breit zur Brust"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 244,
        "fields": {
            "license_author": "Konsumopfer",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                1
            ],
            "description": "<p>K\u00f6rper leicht nach hinten geneigt</p>\n<p>kein Hohlkreuz</p>\n<p>Rumpfmuskulatur angespannt</p>\n<p>schulterbreiter Untergriff</p>\n<p>Stange vor dem Kopf auf Brust herunterziehen</p>\n<p>Ellenbogen m\u00f6glichst eng am K\u00f6rper</p>\n<p>Stange soweit zur\u00fcck, dass Ellenbogen leicht gebeugt</p>",
            "equipment": [],
            "creation_date": "2014-04-11",
            "category": 12,
            "uuid": "3e7413d3-3105-49da-91cd-b136d63c395b",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Latzug eng im Untergriff zur Brust"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 245,
        "fields": {
            "license_author": "Paul.Sichwardt",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>Geraden R\u00fccken lassen</p>",
            "equipment": [],
            "creation_date": "2014-04-12",
            "category": 12,
            "uuid": "788ef0a5-492f-48a7-87dc-b15dda185bb8",
            "muscles": [
                12
            ],
            "license": 1,
            "name": "Rudern eng zum Bauch"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 246,
        "fields": {
            "license_author": "Topi88",
            "status": "1",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Grudi</p>",
            "equipment": [],
            "creation_date": "2014-04-12",
            "category": 11,
            "uuid": "ee9c9541-aa0b-4bc2-b655-69d358714117",
            "muscles": [],
            "license": 1,
            "name": "Propadanje"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 247,
        "fields": {
            "license_author": "Topi88",
            "status": "1",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Klupa</p>",
            "equipment": [],
            "creation_date": "2014-04-12",
            "category": 11,
            "uuid": "09c5ac50-89cb-4988-8608-8b703e44adb7",
            "muscles": [],
            "license": 1,
            "name": "Bend\u017e"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 248,
        "fields": {
            "license_author": "Topi88",
            "status": "1",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Razboj</p>",
            "equipment": [],
            "creation_date": "2014-04-12",
            "category": 11,
            "uuid": "4d54a3c8-eb11-4844-8828-38286423c8fc",
            "muscles": [],
            "license": 1,
            "name": "Razboj"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 249,
        "fields": {
            "license_author": "J120290",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>It's a swing from the hip, not a squat!</p>",
            "equipment": [],
            "creation_date": "2014-04-18",
            "category": 9,
            "uuid": "9d1b45e0-0689-411d-915b-5c5e3452e2b0",
            "muscles": [
                8,
                12
            ],
            "license": 1,
            "name": "Kettlebell Swings"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 250,
        "fields": {
            "license_author": "tanatos",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>DIE UNTERARME IM SITZEN AUF DIE KNIE ABST\u00dcTZEN DIE HANDFL\u00c4CHE\u00a0 NACH OBEN DIE LANGHANTEL ANHEBEN</p>",
            "equipment": [],
            "creation_date": "2014-05-09",
            "category": 8,
            "uuid": "18f955d4-6344-4d19-ae96-dca71e8ad787",
            "muscles": [],
            "license": 1,
            "name": "unterarm heben"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 251,
        "fields": {
            "license_author": "Susanne Bock",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>Brustmuskulatur</p>\n<p>Hinterer dreieckiger Schultermuskel</p>",
            "equipment": [],
            "creation_date": "2014-05-10",
            "category": 11,
            "uuid": "c438efed-81de-42e4-b616-023948acb824",
            "muscles": [],
            "license": 1,
            "name": "Kabelziehen \u00fcber Kreuz"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 252,
        "fields": {
            "license_author": "LOOX",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>-Brustmuskulatur</p>\n<p>-Vorderer dreieckiger Schultermuskel</p>",
            "equipment": [],
            "creation_date": "2014-05-10",
            "category": 11,
            "uuid": "59b210db-aefa-4a50-85a3-71c677cf4414",
            "muscles": [],
            "license": 3,
            "name": "Kabelziehen von unten"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 254,
        "fields": {
            "license_author": "aza11",
            "status": "1",
            "language": 2,
            "muscles_secondary": [
                1,
                12
            ],
            "description": "<p>Specific product for building strength in the trunk and latissimus dorsi muscles. The exercise involves pulling the two independent levers towards the chest, keeping the arms out in front and the elbows low, parallel to the shoulders. Resistance is provided by a weight stack which enables the workload to be adjusted to suit each type of user.</p>\n<p>-\u00a0http://www.technogym.com/gb/products/strength-training-equipment/core-exercise-equipment/selection/low-row/427</p>\n<p>\u00a0</p>\n<p>Muscels:</p>\n<ul>\n<li>Rhomboid</li>\n</ul>",
            "equipment": [],
            "creation_date": "2014-06-05",
            "category": 12,
            "uuid": "4dbed9f2-6956-4ebd-9d89-609415670e37",
            "muscles": [],
            "license": 1,
            "name": "Low Row Machine"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 255,
        "fields": {
            "license_author": "novadani",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>Interval Sprints</p>\n<p>20 sec Belastung</p>\n<p>30 sec Regen.</p>",
            "equipment": [],
            "creation_date": "2014-06-09",
            "category": 9,
            "uuid": "5ba12913-759c-4343-aa26-ddd9b64875d4",
            "muscles": [],
            "license": 1,
            "name": "HIIT"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 256,
        "fields": {
            "license_author": "mbozi1",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>On an SZ-bar grip your hands on the outside of each bend and stand with your arms straight down, palms facing your legs.\u00a0Pull the bar (bending your arms at the elbow) to your chest, and the push the bar above your head (arms as straight as possible).\u00a0Return the bar to your chest by dropping your arms at the elbows.\u00a0Return the bar to it's origional position (stand with your arms straight down, palms facing your legs.)</p>",
            "equipment": [
                2
            ],
            "creation_date": "2014-06-12",
            "category": 8,
            "uuid": "8aadcd68-f085-44a0-a897-8b6ecf827ed0",
            "muscles": [],
            "license": 1,
            "name": "Military Press"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 258,
        "fields": {
            "license_author": "http://www.carinatum.com/",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Exercise for upper external oblique muscles</p>",
            "equipment": [
                6
            ],
            "creation_date": "2014-07-01",
            "category": 11,
            "uuid": "deb02a12-37ce-43d6-b3f2-c77ed2b4259f",
            "muscles": [
                14
            ],
            "license": 1,
            "name": "Upper External Oblique"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 259,
        "fields": {
            "license_author": "andikeller",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                14
            ],
            "description": "<p>Auf Rolle liegend</p>",
            "equipment": [
                4
            ],
            "creation_date": "2014-07-10",
            "category": 10,
            "uuid": "c659577f-d9de-4e39-bcd1-1b0bf1f62d11",
            "muscles": [
                6
            ],
            "license": 1,
            "name": "Bauch stabilisation"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 260,
        "fields": {
            "license_author": "aszc",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                2,
                5
            ],
            "description": "<p>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.</p>",
            "equipment": [
                7
            ],
            "creation_date": "2014-07-12",
            "category": 11,
            "uuid": "36ef5f12-6f77-4754-a926-39915e4b57a5",
            "muscles": [
                4
            ],
            "license": 1,
            "name": "Decline Pushups"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 261,
        "fields": {
            "license_author": "dewian000",
            "status": "2",
            "language": 5,
            "muscles_secondary": [],
            "description": "<p>\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.</p>\n<p>https://ru.wikipedia.org/wiki/%D0%91%D0%B5%D0%B3</p>",
            "equipment": [],
            "creation_date": "2014-07-20",
            "category": 9,
            "uuid": "c59e493d-4331-4a86-b16f-9b399996ecd5",
            "muscles": [
                11,
                7,
                8,
                10
            ],
            "license": 1,
            "name": "\u0411\u0435\u0433"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 262,
        "fields": {
            "license_author": "MaddieBeasley",
            "status": "1",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Glute machine</p>",
            "equipment": [],
            "creation_date": "2014-07-22",
            "category": 12,
            "uuid": "5f7df94a-3ffe-4b36-8581-c640380279ba",
            "muscles": [],
            "license": 1,
            "name": "Glute"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 263,
        "fields": {
            "license_author": "MaddieBeasley",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Crunches on roman chair</p>",
            "equipment": [],
            "creation_date": "2014-07-22",
            "category": 10,
            "uuid": "9f622058-85a4-4272-ad99-e5696e772137",
            "muscles": [],
            "license": 1,
            "name": "Roman Chair"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 265,
        "fields": {
            "license_author": "lauroernesto",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Steps:</p>\n<ol>\n<li>Start off placing an extension band around a post or in a secure position where it will not release and is at elbow level.</li>\n<li>Position yourself to the side of the band and with your hand that is opposite of the band, reach out and grab the handle.</li>\n<li>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</li>\n<li>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.</li>\n<li>Repeat for as many reps and sets as desired.</li>\n</ol>",
            "equipment": [],
            "creation_date": "2014-07-27",
            "category": 13,
            "uuid": "a7e15f4f-a7e6-4c0c-9bcb-ef3de90201aa",
            "muscles": [
                2
            ],
            "license": 1,
            "name": "Cable External Rotation"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 266,
        "fields": {
            "license_author": "Konsumopfer",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>Schulterdr\u00fccken im Sitzen mit der Langhantel</p>",
            "equipment": [],
            "creation_date": "2014-08-14",
            "category": 13,
            "uuid": "197600e7-9bb2-448c-baca-244d679e7b07",
            "muscles": [],
            "license": 1,
            "name": "Schulterdr\u00fccken LH"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 267,
        "fields": {
            "license_author": "Fergy",
            "status": "1",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Depth Jumps</p>\n<p>\u00a0</p>",
            "equipment": [],
            "creation_date": "2014-08-20",
            "category": 9,
            "uuid": "6d382d89-e16c-47f9-bf92-57c099f97c40",
            "muscles": [],
            "license": 1,
            "name": "Depth Jumps"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 268,
        "fields": {
            "license_author": "lakerbeezel",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Bend over slightly while holding two dumbbells.\u00a0 Pull the dumbbells up to your chest, keeping your elbows as high as you can.</p>",
            "equipment": [
                3
            ],
            "creation_date": "2014-09-01",
            "category": 13,
            "uuid": "34ce7ec5-12a1-4bf8-b4f1-94544c3f1cfc",
            "muscles": [
                9
            ],
            "license": 1,
            "name": "Bent High Pulls"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 269,
        "fields": {
            "license_author": "foguinho.peruca",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Run on a treadmill</p>",
            "equipment": [],
            "creation_date": "2014-09-03",
            "category": 9,
            "uuid": "51d56238-31a1-4e5a-b747-da30eece4871",
            "muscles": [],
            "license": 1,
            "name": "Run - treadmill"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 270,
        "fields": {
            "license_author": "Mens Fitness",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                5
            ],
            "description": "<p>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.</p>",
            "equipment": [
                1,
                8
            ],
            "creation_date": "2014-09-08",
            "category": 11,
            "uuid": "625aefd5-7ba2-40e9-bdc3-7d3ab1bcf3b8",
            "muscles": [
                4
            ],
            "license": 3,
            "name": "Pause Bench"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 271,
        "fields": {
            "license_author": "Mens Fitness",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [
                1
            ],
            "creation_date": "2014-09-08",
            "category": 13,
            "uuid": "3490d1c7-c9ce-4a08-acd3-e0bdada71c37",
            "muscles": [
                2
            ],
            "license": 3,
            "name": "Snach"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 272,
        "fields": {
            "license_author": "colinp23",
            "status": "1",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Biking</p>",
            "equipment": [],
            "creation_date": "2014-09-13",
            "category": 9,
            "uuid": "bde91b45-f954-4022-b157-90234a88a65d",
            "muscles": [],
            "license": 1,
            "name": "Biking"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 273,
        "fields": {
            "license_author": "colinp23",
            "status": "1",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Biking</p>",
            "equipment": [],
            "creation_date": "2014-09-13",
            "category": 9,
            "uuid": "27a0b190-0e72-4aa5-9d7b-c7b7e3c345ec",
            "muscles": [],
            "license": 1,
            "name": "Biking"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 274,
        "fields": {
            "license_author": "tuninx",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                2,
                4
            ],
            "description": "<p>Position one dumbbell over head with both hands under inner plate (heart shaped grip).</p>\n<p>With 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.</p>",
            "equipment": [
                3
            ],
            "creation_date": "2014-09-26",
            "category": 8,
            "uuid": "3f7b893e-a089-450f-b8cc-ec3ec17d3bf3",
            "muscles": [
                5
            ],
            "license": 1,
            "name": "Dumbbell Triceps Extension"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 275,
        "fields": {
            "license_author": "http://www.exrx.net/WeightExercises/Brachialis/DBC",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                1
            ],
            "description": "<p>Sit on bench. Grasp dumbbell between feet. Place back of upper arm to inner thigh. Lean into leg to raise elbow slightly.</p>",
            "equipment": [
                3
            ],
            "creation_date": "2014-10-04",
            "category": 8,
            "uuid": "dfa090e4-77ae-40ed-86c0-4696fe93dcf1",
            "muscles": [
                13
            ],
            "license": 1,
            "name": "Dumbbell Concentration Curl"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 276,
        "fields": {
            "license_author": "Naatje",
            "status": "2",
            "language": 6,
            "muscles_secondary": [
                6
            ],
            "description": "<p>met de rug plat op de grond, benen in een hoek van 90 graden. armen naast het lichaam.</p>\n<p>\u00a0</p>\n<p>1 breng de schouders iets naar boven.</p>\n<p>2 buig het bovenlichaam iets naar rechts terwijl je met de rechterhand de rechterhiel aantikt.</p>\n<p>3 ga terug naar startpositie.\u00a0</p>\n<p>4 herhaal aan de linkerkant.</p>",
            "equipment": [
                4
            ],
            "creation_date": "2014-10-06",
            "category": 10,
            "uuid": "8ebe030b-7182-49a8-9eb2-1dafb05f5fc9",
            "muscles": [
                14
            ],
            "license": 1,
            "name": "lying heel touches"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 278,
        "fields": {
            "license_author": "GiglioRosso",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                6
            ],
            "description": "<p>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. <em>\u00a0</em>Make slow and controlled torso side flexions till you reach the angle of approximately 45\u00b0.</p>",
            "equipment": [
                3
            ],
            "creation_date": "2014-10-22",
            "category": 12,
            "uuid": "0203c27e-e3f0-4ae2-b5c3-f11c45336f54",
            "muscles": [
                14
            ],
            "license": 1,
            "name": "Side dumbbell trunk flexion"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 279,
        "fields": {
            "license_author": "http://www.bodybuilding.com/",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<ol>\n<li>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.</li>\n<li>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.</li>\n<li>After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.</li>\n<li>Repeat the movement for the prescribed amount of repetitions.</li>\n</ol>\n<p><strong>Variations:</strong> This exercise can be executed also one arm at a time much like the one arm rows are performed.</p>\n<p>Also, 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).</p>",
            "equipment": [
                3
            ],
            "creation_date": "2014-10-22",
            "category": 8,
            "uuid": "88568115-5e88-4afc-b005-e2f7d453ac13",
            "muscles": [
                5
            ],
            "license": 1,
            "name": "Tricep Dumbbell Kickback"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 280,
        "fields": {
            "license_author": "Konsumopfer",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>Ausgangspostion im Hang, die Beine sind angebhoben (Oberschenkel-Rumpf-Winkel 90\u00b0)</p>\n<p>Von hier aus kleine Hebebewegungen ausf\u00fchren, die H\u00fcftgelenke bleiben in der Endposition gebeugt (90\u00b0)</p>",
            "equipment": [
                6
            ],
            "creation_date": "2014-10-24",
            "category": 10,
            "uuid": "b85a9224-a562-4924-a0f1-5ead09943c75",
            "muscles": [
                6
            ],
            "license": 1,
            "name": "Beinheben im Hang"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 281,
        "fields": {
            "license_author": "bizyguy",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Hold the L position for as long as possible</p>",
            "equipment": [],
            "creation_date": "2014-10-30",
            "category": 10,
            "uuid": "e1881607-9418-4bcc-8c69-2301a579637e",
            "muscles": [],
            "license": 1,
            "name": "L hold"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 282,
        "fields": {
            "license_author": "Konsumopfer",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>Im Sitzen Unterarme auf die Oberschenkel, Handr\u00fccken nach oben (Obergriff) und dann Kurzhanteln nach oben bewegen.</p>",
            "equipment": [],
            "creation_date": "2014-10-31",
            "category": 8,
            "uuid": "5afb7241-2eb9-4c9e-aa8f-b0b9bc8a0797",
            "muscles": [],
            "license": 1,
            "name": "Handgelenkstreckung"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 286,
        "fields": {
            "license_author": "GrosseHund",
            "status": "1",
            "language": 2,
            "muscles_secondary": [
                9
            ],
            "description": "<p>Grab dumbbells and walk</p>\n<p>\u00a0</p>",
            "equipment": [
                3
            ],
            "creation_date": "2014-11-02",
            "category": 8,
            "uuid": "d7a76292-8d6f-4857-9364-682615d781b4",
            "muscles": [
                1,
                11,
                13
            ],
            "license": 1,
            "name": "farmers walks"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 287,
        "fields": {
            "license_author": "GrosseHund",
            "status": "1",
            "language": 2,
            "muscles_secondary": [
                14,
                6
            ],
            "description": "<p>Grab kettlebell and walk while holding it between legs</p>",
            "equipment": [
                3
            ],
            "creation_date": "2014-11-02",
            "category": 8,
            "uuid": "bfeccc21-e354-4878-b4d3-a9fcaa680fc4",
            "muscles": [
                1,
                13,
                5
            ],
            "license": 1,
            "name": "duck walks"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 288,
        "fields": {
            "license_author": "GrosseHund",
            "status": "1",
            "language": 2,
            "muscles_secondary": [
                14,
                6
            ],
            "description": "<p>Grab barbell and place on shoulders then walk</p>",
            "equipment": [
                1
            ],
            "creation_date": "2014-11-02",
            "category": 13,
            "uuid": "8d5d8cc1-3ea5-4ca1-bb43-4bfaef9e7098",
            "muscles": [
                2,
                9
            ],
            "license": 1,
            "name": "yolk walks"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 289,
        "fields": {
            "license_author": "GrosseHund",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                9
            ],
            "description": "<p>Grab dumbbells and extend arms to side and hold as long as you can</p>",
            "equipment": [
                3
            ],
            "creation_date": "2014-11-02",
            "category": 8,
            "uuid": "6add5973-86d0-4543-928a-6bb8b3f34efc",
            "muscles": [
                2,
                9
            ],
            "license": 1,
            "name": "axe hold"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 290,
        "fields": {
            "license_author": "GrosseHund",
            "status": "1",
            "language": 2,
            "muscles_secondary": [
                10
            ],
            "description": "<p>Place car in neutral (with partner to apply breaks if necessary) and drive with legs to push car</p>",
            "equipment": [],
            "creation_date": "2014-11-02",
            "category": 14,
            "uuid": "09961ef0-6dbb-4473-b100-43a9b2ba98f8",
            "muscles": [
                7,
                15
            ],
            "license": 1,
            "name": "car push"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 291,
        "fields": {
            "license_author": "GrosseHund",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                2
            ],
            "description": "<p>Grab two cables stand in the middle so both have tension and hold</p>",
            "equipment": [],
            "creation_date": "2014-11-02",
            "category": 8,
            "uuid": "3329b890-685a-475d-b8e5-42362711b445",
            "muscles": [
                1,
                13,
                5
            ],
            "license": 1,
            "name": "Hercules pillars"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 292,
        "fields": {
            "license_author": "JonnFox",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>- Arm senkrecht nach oben halten</p>\n<p>- Arm beugen und Hantel hinter den Nacken f\u00fchren, dabei einatmen</p>\n<p>- Hantel wieder nach oben f\u00fchren bis Arm wieder gestreckt ist, dabei ausatmen</p>\n<p>! Darauf achten, dass Oberarm fixiert bleibt und sich nicht bewegt</p>\n<p>\u00a0</p>\n<p>-&gt; Angesprochene Muskeln: lateraler Kopf des Trizeps; langer Kopf des Trizeps</p>",
            "equipment": [
                3
            ],
            "creation_date": "2014-12-01",
            "category": 8,
            "uuid": "867917d6-6688-4bf9-a43b-b3ab9a5a9ec3",
            "muscles": [
                5
            ],
            "license": 1,
            "name": "Trizeps Unterarm heben \u00fcber Kopf"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 293,
        "fields": {
            "license_author": "intelman",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Ride a Stationary Bike with various\u00a0tensions.</p>",
            "equipment": [],
            "creation_date": "2014-12-17",
            "category": 9,
            "uuid": "a35655c8-6b2a-4606-b1d6-b57425986e2e",
            "muscles": [],
            "license": 2,
            "name": "Stationary Bike"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 294,
        "fields": {
            "license_author": "woern777",
            "status": "1",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>\u00a0</p>\n<p>How to Clean and Press</p>\n<p>\u00a0</p>\n<p>As I mentioned, the technique for a dumbbell clean isn't quite as simple as doing a barbell clean while holding a pair of dumbbells.</p>\n<p>\u00a0</p>\n<p>First of all, a seven-foot long bar forces you to take a pronated grip (palms down, knuckles facing front). That's how we clean or snatch; it's usually how we deadlift; it's how we instinctually grab the bar when we're about to do almost anything with it.</p>\n<p>\u00a0</p>\n<p>A pair of dumbbells not only don't force you to have any particular hand position, other than the one you find most comfortable or powerful, it actually makes it unnaturally clumsy to try to maintain a barbell-esque pronated grip at the start of the exercise. The most efficient way of doing a dumbbell clean is to not think about doing a clean at all. Think of doing a \"power hammer curl from the floor.\"</p>\n<p>\u00a0</p>\n<p>Begin with the dumbbells on the ground just outside your feet, with the left dumbbell pointing roughly \"1 and 7\" on a clock and the right dumbbell pointing roughly \"11 and 5.\" Squat down, feet being a comfortable width apart, and grab both dumbbells. Your arms should be able to slide down along the outside of your legs, without the legs interfering in keeping the arms locked at the start.</p>\n<p>\u00a0</p>\n<p>Keeping a flat back, begin the dumbbell clean using the same lower body and torso position as with a barbell, allowing the dumbbells to rise next to or slightly in front of your legs. As the weights approach your knees, explode up with maximum force and control the weights enough to keep them from looping too far forward, while also maintaining a predominantly thumbs-up, hammer curl-type orientation.</p>\n<p>\u00a0</p>\n<p>Receive the weight by catching it with a slight dip as it comes to rest in front of your shoulders, elbows pushed forward so you look like a slightly-awkward midpoint of a legit hammer curl.</p>\n<p>\u00a0</p>\n<p>Congrats, you've just completed the first half of a dumbbell clean and press. Unfortunately, it's like wrapping up foreplay with Khloe Kardashian. If you thought that was tough to get through, you're not gonna enjoy the next part, either.</p>\n<p>\u00a0</p>\n<p>Immediately take a quick breath in, brace your abs and glutes, and press the weights overhead. No jerky or jumping leg drive. This isn't a clean and push press, so keep it strict. If you're pressing for any substantial number of reps, you'll find it easiest to maintain a mostly-neutral grip, rather than externally rotating the arms to get the dumbbells into \"regular\" press position (palms facing forward).</p>\n<p>\u00a0</p>\n<p>Preserving muscular energy whenever possible goes a long way with such a big exercise. While a neutral-grip overhead press will slightly increase the front delt and triceps activation, you'll also be starting the press from a stronger biomechanical position (with the elbows brought in rather than rotated out), which will maintain joint health and could improve pressing strength \u2013 a pretty solid tradeoff in my book.</p>\n<p>\u00a0</p>\n<p>Once both arms are locked out overhead, take another quick breath before lowering the weights to your shoulders (either hand orientation, neutral or pronated, is fine), then lower them to the waist as in the negative of a quick hammer curl, catching them with a knee dip and a flat back to lessen the impact on the wrist, elbow, shoulder, and low back, and then squat to place them on the ground.</p>\n<p>\u00a0</p>\n<p>All of that makes one rep, and you're doing how many more this set?</p>",
            "equipment": [
                3
            ],
            "creation_date": "2014-12-17",
            "category": 13,
            "uuid": "a4dc0099-1e07-4731-835a-9b7bb8d05685",
            "muscles": [],
            "license": 2,
            "name": "Two Dumbbell clean and press"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 295,
        "fields": {
            "license_author": "notdefine",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                5
            ],
            "description": "<p>Liegest\u00fctze mit H\u00e4nden zusammen. Die H\u00e4nde werden so nebeneinander gelegt, das Daumen und Zeigefinger eine Raute (Diamant) bilden</p>",
            "equipment": [
                7
            ],
            "creation_date": "2014-12-21",
            "category": 11,
            "uuid": "ec1db965-6315-438c-84dd-d52677e65c62",
            "muscles": [
                4
            ],
            "license": 2,
            "name": "Liegest\u00fczten Diamond"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 296,
        "fields": {
            "license_author": "McMarcel13",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>5 Sekunden parallel zum Boden mit den Oberschenkeln. Dann hoch springen und in Anfangsphase begeben. Arme verschr\u00e4nkt hinter dem Kopf die ganze Zeit.</p>",
            "equipment": [],
            "creation_date": "2014-12-26",
            "category": 9,
            "uuid": "032a38cf-b15a-4761-b684-577e41893f54",
            "muscles": [
                11,
                7,
                8,
                10,
                6
            ],
            "license": 2,
            "name": "Tiefe Hockspr\u00fcnge"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 297,
        "fields": {
            "license_author": "McMarcel13",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>Wenn man m\u00f6chte mit extra Gewicht</p>",
            "equipment": [],
            "creation_date": "2014-12-26",
            "category": 14,
            "uuid": "8e65edc1-9693-4364-ade6-6dd863b22307",
            "muscles": [
                7
            ],
            "license": 2,
            "name": "Wadenheben, einbenig"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 298,
        "fields": {
            "license_author": "ExRx",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                13
            ],
            "description": "<p>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.</p>",
            "equipment": [
                3
            ],
            "creation_date": "2015-01-01",
            "category": 8,
            "uuid": "fa56d30a-7a8f-4084-aa68-46bd52f97959",
            "muscles": [
                1
            ],
            "license": 2,
            "name": "Dumbbell Incline Curl"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 299,
        "fields": {
            "license_author": "ekgdc",
            "status": "1",
            "language": 2,
            "muscles_secondary": [
                6
            ],
            "description": "<p>Lay on your back and lift your buttocks off the floor. Feet are flat on the floor.\u00a0</p>",
            "equipment": [],
            "creation_date": "2015-01-04",
            "category": 12,
            "uuid": "471c0011-5b05-48e4-8dd4-4e730631d053",
            "muscles": [],
            "license": 2,
            "name": "Pelvic Tilting Medium Risk"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 300,
        "fields": {
            "license_author": "ataraxie67",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>\n<p>Squat 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.</p>\n<p>Keep bodyweight on heels and look ahead or slightly above to keep back straight.</p>",
            "equipment": [
                3
            ],
            "creation_date": "2015-01-08",
            "category": 9,
            "uuid": "2120f390-4a5f-41bc-9139-045581a3a245",
            "muscles": [
                10
            ],
            "license": 2,
            "name": "Dumbbell Goblet squat"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 301,
        "fields": {
            "license_author": "Firmeza ",
            "status": "1",
            "language": 7,
            "muscles_secondary": [],
            "description": "<p>Frente e verso</p>\n<p>\u00a0</p>\n<p>\u00a0</p>",
            "equipment": [
                6
            ],
            "creation_date": "2015-01-27",
            "category": 12,
            "uuid": "d31503f0-7ecb-44e9-ace8-84dc08b94f65",
            "muscles": [],
            "license": 2,
            "name": "costas com barra de puxar"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 302,
        "fields": {
            "license_author": "nate303303",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>-start in push up position</p>\n<p>-lean the body weight to the right side, and complete a push up with the chest over the right hand</p>\n<p>-come back to the centered position</p>\n<p>-on rep 2, lean to the left side</p>",
            "equipment": [],
            "creation_date": "2015-02-06",
            "category": 11,
            "uuid": "fc63159a-3939-426c-b236-d4b39adbf28c",
            "muscles": [
                2,
                14,
                4,
                5
            ],
            "license": 2,
            "name": "Side to Side Push Ups"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 303,
        "fields": {
            "license_author": "nate303303",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>-Laying on the back, lift your straightened legs from the ground at a 45 degree angle.\u00a0</p>\n<p>-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.</p>\n<p>-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.</p>\n<p>-(L up R down, L down R up, x2)\u00a0 ^v, v^, ^v, v^ = 1 rep</p>\n<p>-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.</p>\n<p>\u00a0</p>",
            "equipment": [],
            "creation_date": "2015-02-06",
            "category": 10,
            "uuid": "ce37341b-379c-4611-ac9f-830c6c3c397a",
            "muscles": [
                14,
                6
            ],
            "license": 2,
            "name": "Flutter Kicks"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 304,
        "fields": {
            "license_author": "nate303303",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                14,
                6,
                3
            ],
            "description": "<p>-Start with legs slightly wider than shoulder width</p>\n<p>-Drop into a bodyweight squat</p>\n<p>-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.</p>\n<p>-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.</p>",
            "equipment": [],
            "creation_date": "2015-02-06",
            "category": 9,
            "uuid": "d79e7078-0dd3-4b49-8947-731e6aaa1de0",
            "muscles": [
                11,
                7,
                10,
                15
            ],
            "license": 2,
            "name": "High Knee Jumps"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 305,
        "fields": {
            "license_author": "nate303303",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>-Perform a traditional dumbbell biceps curl, pausing at the top of the motion.</p>\n<p>-Twist your hands until your palms are facing away from your shoulders (in reverse curl position).\u00a0 Basically, twist your right wrist inwards to the left, and vice versa.</p>\n<p>-In a slow, controlled movement, lower the Dbells with your palms facing the ground.\u00a0 At the bottom of the motion, twist your wrists back into the traditional curl grip (palms facing up, towards shoulder).</p>\n<p>-That is 1 rep</p>\n<p>\u00a0</p>",
            "equipment": [],
            "creation_date": "2015-02-06",
            "category": 8,
            "uuid": "7738fb4e-8f17-4aeb-84ef-2ee3e12eaff7",
            "muscles": [
                1,
                13
            ],
            "license": 2,
            "name": "Z Curls"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 306,
        "fields": {
            "license_author": "nate303303",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>-(1) Perform a lateral raise, pausing at the top of the lift (2).</p>\n<p>-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)</p>\n<p>-Now lower the weight to your quadriceps, or, in other words, lower the dumbbells as though you are completing a Front Raise repetition. (4)</p>\n<p>-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.</p>\n<p>(1) l\u00a0 <em>front view \u00a0</em>(2) -l-\u00a0<em> FV \u00a0</em>\u00a0 (3) l-\u00a0 <em>side view</em> \u00a0 (4) l\u00a0 <em>SV/FV</em> \u00a0 (5) l-\u00a0 <em>SV \u00a0</em> (6) -l- \u00a0<em>FV \u00a0</em>\u00a0 (7)\u00a0 l\u00a0 <em>FV/SV</em></p>",
            "equipment": [
                3
            ],
            "creation_date": "2015-02-06",
            "category": 13,
            "uuid": "aba7ba7a-6ff0-47d4-ab66-8952e21e38c5",
            "muscles": [
                2,
                9
            ],
            "license": 2,
            "name": "Lateral-to-Front Raises"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 307,
        "fields": {
            "license_author": "nate303303",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                8,
                12,
                14,
                10,
                9
            ],
            "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.\u00a0 Basically, walk like a lumbering bear.</p>\n<p>-Move as fast as you can.\u00a0 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>",
            "equipment": [
                7
            ],
            "creation_date": "2015-02-06",
            "category": 11,
            "uuid": "1b8b1657-40fd-4e3b-97b7-1c79b1079f8e",
            "muscles": [
                2,
                7,
                4,
                6,
                3,
                15,
                5
            ],
            "license": 2,
            "name": "Bear Walk"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 308,
        "fields": {
            "license_author": "nate303303",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>\n<p>This exercise builds mass and strength in the Gastrocnemius and Soleus muscles as well, if not better, than any calf exercise.</p>",
            "equipment": [],
            "creation_date": "2015-02-06",
            "category": 14,
            "uuid": "074530d6-801a-404b-b3b7-adc207be69be",
            "muscles": [
                7,
                15
            ],
            "license": 2,
            "name": "Calf Press using Leg Press Machine"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 310,
        "fields": {
            "license_author": "Robertcoop",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                12
            ],
            "description": "<p>Seated trunk rotation with cable </p>",
            "equipment": [],
            "creation_date": "2015-02-07",
            "category": 10,
            "uuid": "e17db782-6e28-48ef-9324-4c01672ffc54",
            "muscles": [
                14
            ],
            "license": 2,
            "name": "Trunk rotation with cable "
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 311,
        "fields": {
            "license_author": "koreyhinton",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                1
            ],
            "description": "<p>Feet apart at shoulder width. Nice and Slow!</p>",
            "equipment": [
                3
            ],
            "creation_date": "2015-02-11",
            "category": 13,
            "uuid": "97d7eba2-681f-4b14-8e78-7d9b5865d336",
            "muscles": [
                2,
                9
            ],
            "license": 2,
            "name": "Upright Row w/ Dumbbells"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 312,
        "fields": {
            "license_author": "Trix",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>This is an excercise for problems with the levator muscles. Primary\u00a0\u00a0Infraspinatus, secondary Teres Minor.</p>\n<p>Lying on side. Keep elbow on waist and in 90 dgr angle. Rotate towards stomach. Add weight as fit.</p>",
            "equipment": [
                3
            ],
            "creation_date": "2015-02-22",
            "category": 13,
            "uuid": "5708d3c5-0016-446b-b3f4-54b2120e8297",
            "muscles": [],
            "license": 2,
            "name": "Lying rotator cuff exercise"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 314,
        "fields": {
            "license_author": "schmiddytimes",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>Seilzug auf Oberarmh\u00f6he. Arm angewinkelt. Unterarm vor dem Bauch von innen nach au\u00dfen drehen, sodass der Griff vom Kabelzug wegbewegt wird.</p>",
            "equipment": [],
            "creation_date": "2015-03-07",
            "category": 13,
            "uuid": "801f7f2c-a11a-4881-85c0-6beac7578a72",
            "muscles": [],
            "license": 2,
            "name": "Kabelzug"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 315,
        "fields": {
            "license_author": "schmiddytimes",
            "status": "2",
            "language": 1,
            "muscles_secondary": [],
            "description": "<p>Seitlich den Griff vom Kabelzug mit gestrecktem Arm von oben nach unten dr\u00fccken bis der Griff vor dem Oberschenkel ist.</p>",
            "equipment": [],
            "creation_date": "2015-03-07",
            "category": 11,
            "uuid": "bd453a9f-b3c6-4719-a947-10e4891691dc",
            "muscles": [],
            "license": 2,
            "name": "Oberer Kabelzug"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 316,
        "fields": {
            "license_author": "vince63",
            "status": "1",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>6 Second Reps Max 15 Reps</p>\n<p>6 Second Reps Max 15 Reps</p>",
            "equipment": [],
            "creation_date": "2015-03-07",
            "category": 9,
            "uuid": "b99bc37b-c1a9-4321-a695-57e1cefe1d60",
            "muscles": [],
            "license": 2,
            "name": "Body Squats"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 317,
        "fields": {
            "license_author": "vince63",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>chrome Hand Flex Grip to build up forearms muscles</p>",
            "equipment": [],
            "creation_date": "2015-03-07",
            "category": 8,
            "uuid": "1ec5352f-41da-408b-8e6c-3fef79475847",
            "muscles": [],
            "license": 2,
            "name": "Hand Grip"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 318,
        "fields": {
            "license_author": "dookie1481",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                2,
                8,
                14,
                3
            ],
            "description": "<p>Starting on back, move to the standing position with dumbbell in one hand. \u00a0Switch hands between reps.</p>",
            "equipment": [
                3
            ],
            "creation_date": "2015-03-09",
            "category": 10,
            "uuid": "bd07fc6b-db86-4139-b6de-e328cea0f694",
            "muscles": [
                2,
                8,
                14,
                3
            ],
            "license": 2,
            "name": "Turkish Get-Up"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 319,
        "fields": {
            "license_author": "tobahl",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Stand up or sit , keep both weights in front against legs or at side. Keep arms at around a 90 degree angle. Lift elbows up slowly and squeese traps when at topmost position. Lower the weights slowly back to starting position.</p>\n<p>2 seconds up, 2 seconds down</p>",
            "equipment": [
                1
            ],
            "creation_date": "2015-03-15",
            "category": 13,
            "uuid": "bd892f71-2b19-41c4-90e2-2cd4df82c621",
            "muscles": [],
            "license": 3,
            "name": "Side raise"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 320,
        "fields": {
            "license_author": "jigglychipmunk",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Box step-ups w/ barbell, 45's on each side</p>",
            "equipment": [
                1
            ],
            "creation_date": "2015-04-07",
            "category": 9,
            "uuid": "4aecc570-d535-4ec1-8290-2e1a5c482f48",
            "muscles": [],
            "license": 2,
            "name": "weighted step"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 321,
        "fields": {
            "license_author": "jigglychipmunk",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>box step ups w/ barbell and 45's on each side</p>",
            "equipment": [],
            "creation_date": "2015-04-07",
            "category": 9,
            "uuid": "1076ed41-6f7c-46c9-a28f-ab13fc1ab92c",
            "muscles": [],
            "license": 3,
            "name": "weighted step-ups"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 323,
        "fields": {
            "license_author": "http://www.bodybuilding.com/exercises/detail/view/",
            "status": "1",
            "language": 2,
            "muscles_secondary": [],
            "description": "<ol>\n<li>Lie down on a bench with a barbell resting on your chest. Position your legs so they are secure on the extension of the abdominal bench.</li>\n<li>While inhaling, tighten your abdominals and glutes. Simultaneously curl your torso as you do when performing a sit-up and press the barbell to an overhead position while exhaling.\u00a0</li>\n<li>Lower your upper body back down to the starting position while bringing the barbell back down to your torso. Remember to breathe in while lowering the body.</li>\n</ol>\n<p>Caution:\u00a0It is best to have a spotter while performing this exercise so that it is easier to get the barbell and also get rid of it. Also, always start with an empty bar and do not use jerking motions at any time.</p>\n<p>\u00a0</p>\n<p>Reference:\u00a0http://www.bodybuilding.com/exercises/detail/view/name/press-sit-up</p>",
            "equipment": [
                1,
                8
            ],
            "creation_date": "2015-05-02",
            "category": 10,
            "uuid": "392a531f-f0d6-4f65-b890-63776fc6b053",
            "muscles": [
                2
            ],
            "license": 3,
            "name": "Decline Press Sit-Up"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 324,
        "fields": {
            "license_author": "http://workouttrends.com/how-to-do-dumbbell-side-b",
            "status": "1",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>1. Stand straight with shoulders and feet wide apart and hold a dumbbell in your left hand.</p>\n<p>2.\u00a0Starting position: Place your right hand on your\u00a0waist.</p>\n<p>3. Now, keep your head and back straight and bend only from your waist to your right.</p>\n<p>4. Inhale, and bend as much as you can and hold for a count of two.</p>\n<p>5.\u00a0Final position:\u00a0Get back to the start position, exhale as you do so.</p>\n<p>\u00a0</p>\n<p>6. Now perform the similar steps bending to your left.</p>\n<p>\u00a0</p>\n<p>Reference :\u00a0http://workouttrends.com/how-to-do-dumbbell-side-bends</p>",
            "equipment": [
                3
            ],
            "creation_date": "2015-05-02",
            "category": 10,
            "uuid": "5399f95f-5fb3-4d5f-a60f-9c7a1d2add2b",
            "muscles": [],
            "license": 3,
            "name": "Dumbbell Side Bends"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 325,
        "fields": {
            "license_author": "http://www.bodybuilding.com/",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                14
            ],
            "description": "<p>Works your obliques and helps stabilize your spine. Lie on your side and support your body between your forearm and knee to your feet.</p>",
            "equipment": [
                7
            ],
            "creation_date": "2015-05-21",
            "category": 10,
            "uuid": "a36f852f-a29f-4f93-81b6-1012047ac1ee",
            "muscles": [
                6
            ],
            "license": 2,
            "name": "Side Plank"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 326,
        "fields": {
            "license_author": "http://www.realsimple.com/health/fitness-exercise/",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>(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.<strong>Make it easier:</strong>\u00a0Don\u2019t raise your arm after you bend your leg behind you.<strong>Make it harder:</strong>\u00a0Balance with your arm and leg extended for two counts.</p>",
            "equipment": [
                7
            ],
            "creation_date": "2015-06-02",
            "category": 10,
            "uuid": "bf9e572d-d138-43e9-a486-a5c6ad9033f8",
            "muscles": [
                8,
                14,
                6
            ],
            "license": 2,
            "name": "Full Sit Outs"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 328,
        "fields": {
            "license_author": "MrSteele",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Deadlift with short (&lt;1min) rest between sets.</p>",
            "equipment": [],
            "creation_date": "2015-06-11",
            "category": 9,
            "uuid": "273f9563-948a-44c8-9353-b7213703f502",
            "muscles": [],
            "license": 2,
            "name": "Speed Deadlift"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 329,
        "fields": {
            "license_author": "oboema",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>\n<p>In 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.</p>\n<p>Here's a link to a girl on a machine specialized for this exercise, to give a better description than my failing words above.</p>\n<p>http://www.schnell-online.de/db_imgs/products/img/t-80400.jpg</p>",
            "equipment": [
                8
            ],
            "creation_date": "2015-06-12",
            "category": 13,
            "uuid": "ee291ad5-2064-4d0a-b252-c715f362e035",
            "muscles": [],
            "license": 2,
            "name": "Diagonal shoulder Press"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 330,
        "fields": {
            "license_author": "baldurmen",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [
                4
            ],
            "creation_date": "2015-06-22",
            "category": 12,
            "uuid": "6572a8e9-083c-4622-8f0c-6107a013a490",
            "muscles": [
                8,
                12
            ],
            "license": 2,
            "name": "Superman"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 337,
        "fields": {
            "license_author": "kclark",
            "status": "1",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>3-5 Mi. Run\u00a0</p>\n<p>Record Distance per Workout</p>",
            "equipment": [],
            "creation_date": "2015-07-14",
            "category": 9,
            "uuid": "c568adc4-a305-4766-b71f-f79c8c7a9a05",
            "muscles": [],
            "license": 2,
            "name": "Run"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 338,
        "fields": {
            "license_author": "cal.zabel",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                6
            ],
            "description": "<p>Assume push-up position, with hands slightly wider than\u00a0shoulder width.</p>\n<p>Shift body weight as far as possible to one side,\u00a0allowing the elbow on that side to flex.\u00a0</p>\n<p>Reverse the motion, moving completely over to the other side.</p>\n<p>Return to the starting position, and repeat for the desired number of repetitions.</p>",
            "equipment": [
                7
            ],
            "creation_date": "2015-07-21",
            "category": 11,
            "uuid": "20b88059-3958-4184-9134-b48656ad868d",
            "muscles": [
                4
            ],
            "license": 2,
            "name": "Isometric Wipers"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 339,
        "fields": {
            "license_author": "cal.zabel",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<ol>\n<li>Attach a single handle to a low cable.</li>\n<li>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.</li>\n<li>Perform the movement by retracting the shoulder and flexing the elbow. As you pull, supinate the wrist, turning the palm upward as you go.</li>\n<li>After a brief pause, return to the starting position.</li>\n</ol>",
            "equipment": [],
            "creation_date": "2015-07-21",
            "category": 12,
            "uuid": "b6492677-07df-4399-bc90-20b58e4dba35",
            "muscles": [
                12
            ],
            "license": 2,
            "name": "Shotgun Row"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 340,
        "fields": {
            "license_author": "cal.zabel",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                12
            ],
            "description": "<ol>\n<li>Using a neutral grip, lean into an incline bench.</li>\n<li>Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.</li>\n<li>Retract the shoulder blades and flex the elbows to row the dumbbells to your side.</li>\n<li>Pause at the top of the motion, and then return to the starting position.</li>\n</ol>",
            "equipment": [
                8,
                3
            ],
            "creation_date": "2015-07-21",
            "category": 12,
            "uuid": "fbbebbfc-a5b2-4573-8914-147ff60cb7c5",
            "muscles": [],
            "license": 2,
            "name": "Incline Dumbbell Row"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 341,
        "fields": {
            "license_author": "cal.zabel",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "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>",
            "equipment": [
                7
            ],
            "creation_date": "2015-07-21",
            "category": 8,
            "uuid": "4e15a410-5530-4b86-964f-8af26e118e2b",
            "muscles": [
                5
            ],
            "license": 2,
            "name": "Body-Ups"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 342,
        "fields": {
            "license_author": "sevae",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                8
            ],
            "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>",
            "equipment": [],
            "creation_date": "2015-07-23",
            "category": 9,
            "uuid": "5bd3ba00-8f4e-4935-a682-87b150d830c8",
            "muscles": [
                10
            ],
            "license": 2,
            "name": "Braced Squat"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 343,
        "fields": {
            "license_author": "sevae",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                2,
                12
            ],
            "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>",
            "equipment": [
                1
            ],
            "creation_date": "2015-07-27",
            "category": 10,
            "uuid": "1b9dc5bc-790b-4e21-a55d-f8b3115e94c5",
            "muscles": [
                14,
                6
            ],
            "license": 2,
            "name": "Barbell Ab Rollout"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 344,
        "fields": {
            "license_author": "sevae",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                2,
                4
            ],
            "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>",
            "equipment": [
                1
            ],
            "creation_date": "2015-07-27",
            "category": 8,
            "uuid": "2cd5e256-20a7-4bc8-a7a8-d62bf8ce00cf",
            "muscles": [
                5
            ],
            "license": 2,
            "name": "Barbell Triceps Extension"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 345,
        "fields": {
            "license_author": "deusinvictus",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Two Handed Russian Style Kettlebell swing</p>",
            "equipment": [
                10
            ],
            "creation_date": "2015-08-03",
            "category": 10,
            "uuid": "c788d643-150a-4ac7-97ef-84643c6419bf",
            "muscles": [],
            "license": 2,
            "name": "2 Handed Kettlebell swing"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 346,
        "fields": {
            "license_author": "OM6oxA3bCOvamJntbRi5S0RCDrQ",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Rest back foot on an elevated surface with sole pointing up. keep your weight over your front leg as you lower yourself</p>",
            "equipment": [],
            "creation_date": "2015-08-19",
            "category": 9,
            "uuid": "1d90f3a8-56e4-4c15-a4b4-94fc0e114e8c",
            "muscles": [],
            "license": 2,
            "name": "Bulgarian Split Squat"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 347,
        "fields": {
            "license_author": "2dPREtEZP221u68Akf0JImv5L48",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Deadhang performed on an edge\u00a0either with or without added weight (adujst edge or weight to adjust difficulty)</p>",
            "equipment": [],
            "creation_date": "2015-08-27",
            "category": 8,
            "uuid": "8976d255-d7e4-46c7-8079-ca525f0a7d0d",
            "muscles": [],
            "license": 2,
            "name": "Deadhang"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 348,
        "fields": {
            "license_author": "Sench0",
            "status": "1",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>fentes avant buste droit ( quadriceps ) buste pench\u00e9 ( fessisers )</p>",
            "equipment": [],
            "creation_date": "2015-10-10",
            "category": 9,
            "uuid": "56ab4b97-6819-4f0d-af80-90ee5c87230d",
            "muscles": [],
            "license": 2,
            "name": "Fentes avant"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 349,
        "fields": {
            "license_author": "Clegg89",
            "status": "1",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Split Squats with Dumbbells:\u00a0http://www.bodybuilding.com/exercises/detail/view/name/split-squat-with-dumbbells</p>",
            "equipment": [
                3
            ],
            "creation_date": "2015-10-11",
            "category": 9,
            "uuid": "54ea75e7-2187-48f3-8b54-59b9bb1e2910",
            "muscles": [
                10
            ],
            "license": 3,
            "name": "Dumbbell Split Squat"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 350,
        "fields": {
            "license_author": "Magenta",
            "status": "1",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p></p>\n<p>60 secondi per ogni stazione, ripetere tutto 2 volte</p>\n<p>1. gambe alte ferme, cercando di portare i glutei pi\u00f9 vicino possibile al muro</p>\n<p>2. portare la gamba destra \"ad ore 3\", quanto pi\u00f9 largo possibile; la gamba sinistra \u00e8 ferma in alto</p>\n<p>3. portare la gamba sinistra \"ad ore 9\", quanto pi\u00f9 largo possibile; la gamba destra\u00a0\u00e8 ferma in alto</p>\n<p>4. partendo da posizione base, allargare entrabe le gambe il pi\u00f9 possibile (per raggiungere le \"10 e 10\")</p>\n<p>5. gambe piegate a rana e piedi appoggiati al muro (il lato destro del piede destro, per capirci, tocca il muro, viceversa\u00a0per il sinistro): spingere con le mani in zona ginocchia verso il muro per avvicinarle</p>",
            "equipment": [],
            "creation_date": "2015-10-12",
            "category": 9,
            "uuid": "c6601887-047b-4964-a629-f0b912c838ca",
            "muscles": [],
            "license": 2,
            "name": "Aalex Gambe alte al muro"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 351,
        "fields": {
            "license_author": "pjwirth",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>DL from top to pos 2:\u00a0https://www.youtube.com/watch?v=WtWtjViRsKo</p>",
            "equipment": [
                1
            ],
            "creation_date": "2015-10-19",
            "category": 9,
            "uuid": "e35528f9-1785-41b5-860a-3408a6c02b2d",
            "muscles": [],
            "license": 2,
            "name": "Romanian Deadlift"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 352,
        "fields": {
            "license_author": "Tetsuhiko Asai",
            "status": "3",
            "language": 7,
            "muscles_secondary": [
                8
            ],
            "description": "<ol>\n<li>single leg sit and stand</li>\n</ol>",
            "equipment": [],
            "creation_date": "2015-10-22",
            "category": 9,
            "uuid": "bad296f4-35a5-4125-ae3f-0187f45945e2",
            "muscles": [
                10
            ],
            "license": 2,
            "name": "Asai Squad"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 353,
        "fields": {
            "license_author": "Tetsuhiko Asai",
            "status": "2",
            "language": 7,
            "muscles_secondary": [
                8
            ],
            "description": "<ol>\n<li>single leg sit and stand</li>\n</ol>",
            "equipment": [],
            "creation_date": "2015-10-22",
            "category": 9,
            "uuid": "583281c7-2362-48e7-95d5-8fd6c455e0fb",
            "muscles": [
                10
            ],
            "license": 2,
            "name": "Asai Squad"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 354,
        "fields": {
            "license_author": "er0355",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Jump, lay down on your chest, do a pushup then jump, repeat</p>",
            "equipment": [],
            "creation_date": "2015-11-01",
            "category": 11,
            "uuid": "6335de72-146f-4f38-886d-6b8a27db62ff",
            "muscles": [],
            "license": 2,
            "name": "Burpees"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 355,
        "fields": {
            "license_author": "geraldbaeck",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>The barbell is held overhead in a wide-arm\u00a0snatch\u00a0grip; however, it is also possible to use a closer grip if balance allows.</p>",
            "equipment": [],
            "creation_date": "2015-11-22",
            "category": 9,
            "uuid": "b9c97cec-ffc7-4e9a-8ecc-08b285aed3b4",
            "muscles": [],
            "license": 2,
            "name": "Overhead Squat"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 357,
        "fields": {
            "license_author": "miguelaprovencio",
            "status": "1",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Run and Walk</p>\n<p>------------------------------------------------------------</p>",
            "equipment": [],
            "creation_date": "2015-12-12",
            "category": 9,
            "uuid": "3e88d7db-19c6-48e6-9cf2-715a40ddde0f",
            "muscles": [],
            "license": 2,
            "name": "Run/Walk"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 358,
        "fields": {
            "license_author": "silke",
            "status": "2",
            "language": 1,
            "muscles_secondary": [
                11,
                8
            ],
            "description": "<p>Auf einen Bein stehen - und den Po nach hinten f\u00fchren. Gleichzeitig in die Knie gehen</p>",
            "equipment": [
                7
            ],
            "creation_date": "2016-01-04",
            "category": 9,
            "uuid": "40a0019e-eaf2-491f-a134-9fdd51121358",
            "muscles": [
                10
            ],
            "license": 1,
            "name": "Einbeinige Kniebeuge (Pistol Squat)"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 359,
        "fields": {
            "license_author": "Nash",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Handstand against a wall for support (chest facing wall).</p>",
            "equipment": [
                7
            ],
            "creation_date": "2016-01-04",
            "category": 13,
            "uuid": "472d117c-c2a9-47cf-a5c7-fdb9fbac23a9",
            "muscles": [],
            "license": 2,
            "name": "Wall Handstand"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 360,
        "fields": {
            "license_author": "Nash",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Dips peformed on gymnastic rings.</p>",
            "equipment": [],
            "creation_date": "2016-01-04",
            "category": 8,
            "uuid": "f7b6a6b0-6dd8-4648-9a32-83039f5e28e1",
            "muscles": [
                5
            ],
            "license": 2,
            "name": "Ring Dips"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 361,
        "fields": {
            "license_author": "Nash",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                5
            ],
            "description": "<p>Push Up performed from a pike position (optional to have feet elevated).</p>",
            "equipment": [
                7
            ],
            "creation_date": "2016-01-04",
            "category": 8,
            "uuid": "00be3262-2783-4670-8cf4-70cacbff5ca1",
            "muscles": [
                4
            ],
            "license": 2,
            "name": "Pike Push Ups"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 362,
        "fields": {
            "license_author": "sebk",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                1,
                11,
                13
            ],
            "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>",
            "equipment": [
                3
            ],
            "creation_date": "2016-01-05",
            "category": 12,
            "uuid": "f866fd75-c18d-4419-84b9-1b9ccd22adba",
            "muscles": [
                12
            ],
            "license": 2,
            "name": "Bentover Dumbbell Rows"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 363,
        "fields": {
            "license_author": "perteus",
            "status": "2",
            "language": 9,
            "muscles_secondary": [
                10
            ],
            "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.",
            "equipment": [
                1,
                3
            ],
            "creation_date": "2016-01-11",
            "category": 12,
            "uuid": "c38e34a7-5560-46a1-bae4-c4fce9619e55",
            "muscles": [
                8
            ],
            "license": 2,
            "name": "V\u00fdpad statick\u00fd"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 364,
        "fields": {
            "license_author": "perteus",
            "status": "2",
            "language": 9,
            "muscles_secondary": [
                8
            ],
            "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.",
            "equipment": [
                1
            ],
            "creation_date": "2016-01-13",
            "category": 9,
            "uuid": "987d4bd5-dfd7-41b3-a51a-54bc9380e9ba",
            "muscles": [
                10
            ],
            "license": 2,
            "name": "D\u0159ep do sedu na box"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 365,
        "fields": {
            "license_author": "perteus",
            "status": "2",
            "language": 9,
            "muscles_secondary": [],
            "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.",
            "equipment": [],
            "creation_date": "2016-01-13",
            "category": 12,
            "uuid": "d92fd2b6-d5c0-4422-b565-34b0f24b4be1",
            "muscles": [
                12
            ],
            "license": 2,
            "name": "P\u0159\u00edtahy v sed\u011b s oporou"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 366,
        "fields": {
            "license_author": "perteus",
            "status": "2",
            "language": 9,
            "muscles_secondary": [
                1,
                5
            ],
            "description": "V\u00fdchoz\u00ed poloha cviku je op\u011bt vsed\u011b \u010delem ke kladce. \u0160\u00ed\u0159ka \u00fachopu je zhruba na \u0161\u00ed\u0159ku ramen. Trup je zpevn\u011bn\u00fd a v m\u00edrn\u00e9m z\u00e1klonu. Kladku s v\u00fddechem stahujte k horn\u00ed \u010d\u00e1sti hrudn\u00edku, lokty se pohybuj\u00ed bl\u00edzko k t\u011blu. N\u00e1dech je p\u0159i pohybu kladky vzh\u016fru.",
            "equipment": [],
            "creation_date": "2016-01-13",
            "category": 12,
            "uuid": "87ea2a91-3276-4fd2-abdf-4dcd68ef5842",
            "muscles": [
                12,
                9
            ],
            "license": 2,
            "name": "Stahov\u00e1n\u00ed horn\u00ed kladky podhmatem"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 367,
        "fields": {
            "license_author": "perteus",
            "status": "2",
            "language": 9,
            "muscles_secondary": [
                12
            ],
            "description": "kliky na medicinbalu se prov\u00e1d\u011bj\u00ed jako klasick\u00e9 cviky. Ruce jsou na medicinbalu. Pro usnadn\u011bn\u00ed m\u016f\u017ee kle\u010det u cvi\u010den\u00ed, jako u \u017eensk\u00fdch klik\u016f.",
            "equipment": [
                7
            ],
            "creation_date": "2016-01-13",
            "category": 10,
            "uuid": "e4aaf859-9d7e-4356-b144-2d00a2fcd868",
            "muscles": [
                4
            ],
            "license": 2,
            "name": "Kliky na medicinbalu"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 368,
        "fields": {
            "license_author": "perteus",
            "status": "2",
            "language": 9,
            "muscles_secondary": [],
            "description": "lehneme na podlo\u017eku. Medicinbal do ruky nat\u00e1hneme j\u00ed p\u0159ed sebe a prov\u00e1d\u00edme zkracova\u010dky .",
            "equipment": [
                7
            ],
            "creation_date": "2016-01-13",
            "category": 10,
            "uuid": "1d0e502a-d31b-4e38-a4bf-543fbb31f0a2",
            "muscles": [
                6
            ],
            "license": 2,
            "name": "Zkracova\u010dky s medicinbalem "
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 369,
        "fields": {
            "license_author": "perteus",
            "status": "2",
            "language": 9,
            "muscles_secondary": [],
            "description": "Vezmeme \u010dinku do jedn\u00e9 ruky a d\u011bl\u00e1me \u00faklony na stranu, kde dr\u017e\u00edme \u010dinku se zam\u011b\u0159en\u00edm na t\u00e1hnut\u00ed bo\u010dn\u00edmi b\u0159i\u0161n\u00edmi svaly.",
            "equipment": [
                3
            ],
            "creation_date": "2016-01-13",
            "category": 10,
            "uuid": "73537127-d96f-45ba-a36b-427b634dfe21",
            "muscles": [
                14
            ],
            "license": 2,
            "name": "\u00daklony do strany s \u010d\u00ednkou"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 370,
        "fields": {
            "license_author": "perteus",
            "status": "2",
            "language": 9,
            "muscles_secondary": [],
            "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/ ",
            "equipment": [
                1
            ],
            "creation_date": "2016-01-13",
            "category": 12,
            "uuid": "f18f3080-8495-4986-aff6-5b5e6504894c",
            "muscles": [],
            "license": 2,
            "name": "Rumunsk\u00fd mrtv\u00fd tah"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 371,
        "fields": {
            "license_author": "http://kulturistika.ronnie.cz/c-17541-zasobnik-cvi",
            "status": "2",
            "language": 9,
            "muscles_secondary": [],
            "description": "P\u0159\u00edtahy jednoru\u010dky lze prov\u00e1d\u011bt bu\u010f vkle\u010de na lavici, nebo ve stoji s nakro\u010den\u00edm jedn\u00e9 nohy (bez op\u0159en\u00ed nebo s op\u0159en\u00edm voln\u00e9 ruky o pevn\u00fd bod - stojan, lavi\u010dku apod.). Zaujm\u011bte v\u00fdchoz\u00ed polohu s jednoru\u010dkou dr\u017eenou v napnut\u00e9 pa\u017ei neutr\u00e1ln\u00edm \u00fachopem (dla\u0148 sm\u011b\u0159uje k t\u011blu). Zpevn\u011bte t\u011blo a dr\u017ete rovn\u00e1 z\u00e1da - bedern\u00ed, hrudn\u00ed i kr\u010dn\u00ed \u010d\u00e1st p\u00e1te\u0159e v p\u0159irozen\u00e9 poloze.\nObloukovit\u00fdm pohybem p\u0159itahujte \u010dinku sm\u011brem k pasu. Loket se pohybuje bl\u00edzko k t\u011blu, rameno dol\u016f (sm\u011brem od u\u0161\u00ed) a m\u00edrn\u011b sm\u011brem vzad za t\u011blo. V z\u00e1v\u011bre\u010dn\u00e9 f\u00e1zi cviku m\u016f\u017eete m\u00edrn\u00fdm vyto\u010den\u00edm trupu na stran\u011b \u010dinky sm\u011brem vzh\u016fru doc\u00edlit v\u011bt\u0161\u00ed kontrakce sval\u016f. Po dosa\u017een\u00ed t\u00e9to f\u00e1ze \u010dinku kontrolovan\u011b spou\u0161t\u011bjte do v\u00fdchoz\u00ed polohy.\nN\u00e1dech je p\u0159i excentrick\u00e9 f\u00e1zi cviku (spou\u0161t\u011bn\u00ed \u010dinky), v\u00fddech v koncentrick\u00e9 f\u00e1zi (p\u0159\u00edtah \u010dinky k pasu).\nVarianta, kdy se loket pohybuje d\u00e1le od t\u011bla a \u00fachop se m\u00edsto neutr\u00e1ln\u00edho (dlan\u00ed k t\u011blu) p\u0159ibli\u017euje \u00fachopu nadhmatem a osa \u010dinky tak jde kolmo k t\u011blu, v\u00edce zat\u011b\u017euje zadn\u00ed \u010d\u00e1st deltov\u00e9ho svalu a horn\u00ed a st\u0159edn\u00ed \u010d\u00e1st svalu trap\u00e9zov\u00e9ho.",
            "equipment": [
                3
            ],
            "creation_date": "2016-01-13",
            "category": 12,
            "uuid": "f70761d1-5003-4ffc-b6fe-9c1d024d0562",
            "muscles": [
                12
            ],
            "license": 2,
            "name": "P\u0159\u00edtahy v kle\u010de jednoru\u010dkou"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 372,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 9,
            "muscles_secondary": [],
            "description": "* Posa\u010fte se \u010delem ke kladce, zap\u0159ete stehna o op\u011brku a uchopte nadhmatem horn\u00ed kladku. \u00dachop zvolte \u0161ir\u0161\u00ed ne\u017e na \u0161\u00ed\u0159ku ramen. St\u0159ed t\u011bla udr\u017eujte zpevn\u011bn\u00fd, hrudn\u00edk je vypnut\u00fd vzh\u016fru, pohled sm\u011b\u0159uje vzh\u016fru tak, aby kr\u010dn\u00ed p\u00e1te\u0159 z\u016fstala v neutr\u00e1ln\u00ed poloze.\n\n* Stahujte kladku k horn\u00ed \u010d\u00e1sti hrudn\u00edku. Ramena stahujte sm\u011brem dol\u016f. Lokty jsou v ose t\u011bla, nebo se pohybuj\u00ed m\u00edrn\u011b za t\u011blo. Soust\u0159e\u010fte se na fixaci lopatek sm\u011brem k p\u00e1te\u0159i. T\u00edm doc\u00edl\u00edte maxim\u00e1ln\u00edho zapojen\u00ed c\u00edlov\u00fdch sval\u016f. Po dosa\u017een\u00ed maxim\u00e1ln\u00ed kontrakce pomalu pou\u0161t\u011bjte kladku do v\u00fdchoz\u00ed polohy.\n\n* \u00dachop m\u016f\u017eete zvolit palcov\u00fd (palec proti ostatn\u00edm prst\u016fm), nebo bezpalcov\u00fd (palec z\u00e1rove\u0148 s ostatn\u00edmi prsty) podle toho, kter\u00fd V\u00e1m v\u00edce vyhovuje. N\u00e1dech je v excentrick\u00e9 f\u00e1zi cviku (pohyb kladky vzh\u016fru), v\u00fddech v koncentrick\u00e9 f\u00e1zi (p\u0159ita\u017een\u00ed kladky k hrudn\u00edku).\n\nhttp://kulturistika.ronnie.cz/c-17653-zasobnik-cviku-10-zada-pritahy-horni-kladky.html",
            "equipment": [],
            "creation_date": "2016-01-14",
            "category": 12,
            "uuid": "6e72cd75-2ff7-4ee9-b43b-90ba82bdc6ae",
            "muscles": [
                12
            ],
            "license": 2,
            "name": "Stahov\u00e1n\u00ed horn\u00ed kladky nadhmatem"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 373,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 9,
            "muscles_secondary": [],
            "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",
            "equipment": [],
            "creation_date": "2016-01-14",
            "category": 14,
            "uuid": "648ef50c-1697-485c-b018-82964474c379",
            "muscles": [
                7
            ],
            "license": 2,
            "name": "V\u00fdpony na horu Leg-Press"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 374,
        "fields": {
            "license_author": "wger.de",
            "status": "2",
            "language": 9,
            "muscles_secondary": [],
            "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.",
            "equipment": [],
            "creation_date": "2016-01-14",
            "category": 10,
            "uuid": "31061d58-abab-4053-bd19-96e0ebb1c49d",
            "muscles": [
                6
            ],
            "license": 2,
            "name": "Obr\u00e1cen\u00e9 zkracova\u010dky"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 375,
        "fields": {
            "license_author": "chris",
            "status": "1",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>Tricep Press down machine with free weights in free weight section</p>",
            "equipment": [],
            "creation_date": "2016-01-18",
            "category": 8,
            "uuid": "ae7d5a85-c76d-4016-b1d2-a9f9e666f9ea",
            "muscles": [],
            "license": 2,
            "name": "Tricep Push Down FreeWieghts"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 376,
        "fields": {
            "license_author": "James Mackay",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                12,
                14,
                6,
                9
            ],
            "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.",
            "equipment": [
                7
            ],
            "creation_date": "2016-01-23",
            "category": 12,
            "uuid": "5b12d361-be23-4f61-94af-0cc1665711ca",
            "muscles": [
                11,
                8
            ],
            "license": 2,
            "name": "Hip Raise, Lying"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 377,
        "fields": {
            "license_author": "Araaosf",
            "status": "2",
            "language": 7,
            "muscles_secondary": [],
            "description": "Preparation\nSit on seat and lift one leg onto padded lever. Lean back onto back pad. Grasp handles attatched to leg levers. Push handles together and raise other leg onto other padded lever. Release leg lever handles and grasp other handles to each side.\n\nExecution\nMove legs together until leg levers make contact. Allow legs to seperate far apart until slight stretch and repeat.",
            "equipment": [],
            "creation_date": "2016-01-30",
            "category": 9,
            "uuid": "4b3025a9-b717-4577-9e92-b1c200fe5f1c",
            "muscles": [],
            "license": 2,
            "name": "Seated Hip Adduction"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 378,
        "fields": {
            "license_author": "http://www.wikifit.de",
            "status": "1",
            "language": 1,
            "muscles_secondary": [],
            "description": "Handgelenk-Beugen mit einer Kurzhantel wird sitzend durchgef\u00fchrt. Die Unterarme werden dabei auf einer Bank oder den Oberschenkeln abgest\u00fctzt. Es k\u00f6nnen beide Unterarme gleichzeitig oder einzeln trainiert werden.\n\nHalte eine Kurzhantel in der Hand, so dass die Handfl\u00e4chen nach oben zeigen. Das Handgelenk ist in der Ausgangsposition nach unten gestreckt.\n\n1. Beim Einatmen das Handgelenk nach oben maximal beugen.\n2. In die Ausgangssituation zur\u00fcckkehren.\n",
            "equipment": [
                3
            ],
            "creation_date": "2016-02-02",
            "category": 8,
            "uuid": "ec4248f3-5ac7-488c-b16e-8e3ef4c16d35",
            "muscles": [],
            "license": 2,
            "name": "Handgelenk-Beugen"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 379,
        "fields": {
            "license_author": "Chippo",
            "status": "1",
            "language": 2,
            "muscles_secondary": [],
            "description": "Walking, distance and time. Should allow a range of inputs (running, etc)",
            "equipment": [],
            "creation_date": "2016-02-06",
            "category": 9,
            "uuid": "8ddb04c0-2490-4fd2-9289-ebd6766e734e",
            "muscles": [],
            "license": 2,
            "name": "Walking"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 380,
        "fields": {
            "license_author": "Photo of machine user information",
            "status": "1",
            "language": 2,
            "muscles_secondary": [
                15
            ],
            "description": "Seated calf extension machine by LifeFitness",
            "equipment": [],
            "creation_date": "2016-02-06",
            "category": 14,
            "uuid": "9fadff1d-bab4-4c84-812c-737dd69ffc0f",
            "muscles": [
                7
            ],
            "license": 2,
            "name": "LifeFitness Calf Extension machine"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 381,
        "fields": {
            "license_author": "bobbyprince89",
            "status": "2",
            "language": 2,
            "muscles_secondary": [
                11,
                8,
                12,
                6,
                15
            ],
            "description": "<p>Preparation</p>\n<p>Stand 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.</p>\n<p>\u00a0</p>\n<p>Execution</p>\n<p>Lift 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.</p>\n<p>\u00a0</p>\n<p>Comments</p>\n<p>Throughout 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.</p>\n<p>Barbell 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.</p>",
            "equipment": [
                1
            ],
            "creation_date": "2016-02-09",
            "category": 12,
            "uuid": "83b741dc-fd19-4c85-ac0c-b0388c5838e6",
            "muscles": [],
            "license": 2,
            "name": "Deficit Deadlift"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 382,
        "fields": {
            "license_author": "pwiltrout",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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!).</p>",
            "equipment": [],
            "creation_date": "2016-02-15",
            "category": 8,
            "uuid": "22eb7cf6-bf6c-42c3-a1c8-85c2fc2ed931",
            "muscles": [],
            "license": 2,
            "name": "Standing Rope Forearm"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 383,
        "fields": {
            "license_author": "Behrooz",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>",
            "equipment": [
                4,
                7
            ],
            "creation_date": "2016-02-16",
            "category": 10,
            "uuid": "9910d61d-b5d4-44fe-8b5f-00fa6e2aaf76",
            "muscles": [
                14,
                6
            ],
            "license": 3,
            "name": "Hollow Hold"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 385,
        "fields": {
            "license_author": "techbearable",
            "status": "1",
            "language": 2,
            "muscles_secondary": [
                8,
                6
            ],
            "description": "<p>The main muscles used in a spinning exercise\u00a0are the quadriceps.</p>",
            "equipment": [],
            "creation_date": "2016-02-20",
            "category": 9,
            "uuid": "fddd6249-8c6b-4053-ad98-37924facd6fc",
            "muscles": [
                10
            ],
            "license": 2,
            "name": "Spinning"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 386,
        "fields": {
            "license_author": "richmr2174@gmail.com",
            "status": "2",
            "language": 2,
            "muscles_secondary": [],
            "description": "<p>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.</p>\n<p>\u00a0</p>",
            "equipment": [
                8,
                3
            ],
            "creation_date": "2016-02-26",
            "category": 8,
            "uuid": "76964898-192c-4e93-b24c-914ea542002b",
            "muscles": [
                5
            ],
            "license": 2,
            "name": "Seated Triceps Press"
        },
        "model": "exercises.exercise"
    },
    {
        "pk": 6,
        "fields": {
            "exercise": 33,
            "comment": "Nach innen drehen, die Ellenbogen zeigen zum Knie"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 7,
        "fields": {
            "exercise": 10,
            "comment": "Brust raus, Kopf nach hinten"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 8,
        "fields": {
            "exercise": 10,
            "comment": "Mit Schwung nach unten ziehen"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 9,
        "fields": {
            "exercise": 7,
            "comment": "Unten 1 Sekunde Pause, oben, 3"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 10,
        "fields": {
            "exercise": 36,
            "comment": "Kopf in Nacken"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 11,
        "fields": {
            "exercise": 36,
            "comment": "Brust raus"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 12,
        "fields": {
            "exercise": 36,
            "comment": "Ellenbogen nach hinten"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 13,
        "fields": {
            "exercise": 59,
            "comment": "Brust raus"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 14,
        "fields": {
            "exercise": 59,
            "comment": "Keinen Bucken machen!"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 15,
        "fields": {
            "exercise": 59,
            "comment": "Schnell nach oben ziehen"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 16,
        "fields": {
            "exercise": 10,
            "comment": "Gerade sitzen"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 17,
        "fields": {
            "exercise": 19,
            "comment": "Bank leicht schr\u00e4g"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 18,
        "fields": {
            "exercise": 19,
            "comment": "Ellenbogen nach vorne"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 19,
        "fields": {
            "exercise": 6,
            "comment": "Knie nach au\u00dfen"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 20,
        "fields": {
            "exercise": 46,
            "comment": "Ellenbogen am K\u00f6rper, nicht bewegen"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 21,
        "fields": {
            "exercise": 46,
            "comment": "Beine ausstrecken, F\u00fc\u00dfe zusammen"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 22,
        "fields": {
            "exercise": 15,
            "comment": "Arme oben nicht ganz ausstrecken"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 23,
        "fields": {
            "exercise": 7,
            "comment": "Nach unten gehen, bis die Schenkel parallel zum Boden sind"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 24,
        "fields": {
            "exercise": 72,
            "comment": "Vorderen Fu\u00df ca 50% drau\u00dfen (schwebend)"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 25,
        "fields": {
            "exercise": 72,
            "comment": "Brust raus"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 26,
        "fields": {
            "exercise": 49,
            "comment": "Gerade sitzen"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 27,
        "fields": {
            "exercise": 49,
            "comment": "Brust raus"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 28,
        "fields": {
            "exercise": 6,
            "comment": "Fl\u00fcssige Bewegung, keine Pausen oben oder unten"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 29,
        "fields": {
            "exercise": 66,
            "comment": "Ellenbogen nach au\u00dfen"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 30,
        "fields": {
            "exercise": 35,
            "comment": "Beine nicht ganz ausstrecken"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 31,
        "fields": {
            "exercise": 73,
            "comment": "Arme angewinkelt"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 32,
        "fields": {
            "exercise": 73,
            "comment": "Arme nicht zu weit nach unten"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 33,
        "fields": {
            "exercise": 68,
            "comment": "Arme nicht durchstrecken"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 34,
        "fields": {
            "exercise": 68,
            "comment": "Ellenbogen nach hinten"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 35,
        "fields": {
            "exercise": 42,
            "comment": "Ellenbogen nach au\u00dfen"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 36,
        "fields": {
            "exercise": 62,
            "comment": "Arme hochziehen bis zum Kinn"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 37,
        "fields": {
            "exercise": 62,
            "comment": "Eher einen engen Griff machen"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 38,
        "fields": {
            "exercise": 20,
            "comment": "Wenn oben, drehe die H\u00e4nde etwas nach unten"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 39,
        "fields": {
            "exercise": 48,
            "comment": "Brust raus, Kopf nach hinten"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 40,
        "fields": {
            "exercise": 48,
            "comment": "R\u00fccken gerade"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 41,
        "fields": {
            "exercise": 70,
            "comment": "Brust raus"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 42,
        "fields": {
            "exercise": 70,
            "comment": "Fast horizontal vorgebeugt"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 43,
        "fields": {
            "exercise": 70,
            "comment": "Zum Bauchnabel ziehen, nicht weiter oben"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 44,
        "fields": {
            "exercise": 60,
            "comment": "Oben 1-2 Sekunden halten"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 45,
        "fields": {
            "exercise": 37,
            "comment": "Brust raus"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 46,
        "fields": {
            "exercise": 37,
            "comment": "Zum Bauchnabel ziehen, nicht weiter oben"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 47,
        "fields": {
            "exercise": 24,
            "comment": "Fl\u00fcssige Bewegung, keine Pausen oben oder unten"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 49,
        "fields": {
            "exercise": 28,
            "comment": "F\u00fc\u00dfe zusammen, nicht wie beim Ausfallschritt"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 50,
        "fields": {
            "exercise": 28,
            "comment": "Arme eher zusammen, direkt unter dem Ellenbogen auf die Bank"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 51,
        "fields": {
            "exercise": 28,
            "comment": "Fl\u00fcssige Bewegung, keine Pausen oben oder unten"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 52,
        "fields": {
            "exercise": 28,
            "comment": "Arme ganz ausstrecken"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 54,
        "fields": {
            "exercise": 76,
            "comment": "R\u00fccken gerade, keinen Buckel machen!"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 55,
        "fields": {
            "exercise": 55,
            "comment": "Oben keine Pause, sofort wieder runter."
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 56,
        "fields": {
            "exercise": 76,
            "comment": "Etwas in die Knie gehen und nach hinten ziehen"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 57,
        "fields": {
            "exercise": 33,
            "comment": "Schnell nach untern ziehen."
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 58,
        "fields": {
            "exercise": 29,
            "comment": "Arme oben nicht ganz ausstrecken"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 59,
        "fields": {
            "exercise": 44,
            "comment": "Fl\u00fcssige Bewegung, keine Pausen oben oder unten"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 60,
        "fields": {
            "exercise": 54,
            "comment": "Fl\u00fcssige Bewegung, keine Pausen machen"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 61,
        "fields": {
            "exercise": 47,
            "comment": "Arme immer im rechten Winkel zum K\u00f6rper"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 62,
        "fields": {
            "exercise": 8,
            "comment": "Arme w\u00e4hrend der \u00dcbung nicht beugen."
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 63,
        "fields": {
            "exercise": 137,
            "comment": "Arme w\u00e4hrend der \u00dcbung nicht beugen."
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 64,
        "fields": {
            "exercise": 92,
            "comment": "Bend yourself inwards, the elbows point to the knees"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 65,
        "fields": {
            "exercise": 92,
            "comment": "Make a fast movement when going down"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 66,
        "fields": {
            "exercise": 80,
            "comment": "Fluid movements with no pauses at the top or the bottom"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 67,
        "fields": {
            "exercise": 81,
            "comment": "Fluid movements with no pauses at the top or the bottom"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 68,
        "fields": {
            "exercise": 74,
            "comment": "Fluid movements with no pauses at the top or the bottom"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 69,
        "fields": {
            "exercise": 82,
            "comment": "Don't stretch your amrs completly"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 70,
        "fields": {
            "exercise": 83,
            "comment": "Don't stretch your amrs completly"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 71,
        "fields": {
            "exercise": 83,
            "comment": "The elbows always point back, don't let them open sidewards"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 72,
        "fields": {
            "exercise": 84,
            "comment": "Don't move the elbows during the exercise"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 73,
        "fields": {
            "exercise": 85,
            "comment": "Don't move the elbows during the exercise"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 74,
        "fields": {
            "exercise": 86,
            "comment": "Keep the elbows right next to the body and don't move them"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 75,
        "fields": {
            "exercise": 109,
            "comment": "Keep your chest out"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 76,
        "fields": {
            "exercise": 109,
            "comment": "Don't arch your back!"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 77,
        "fields": {
            "exercise": 109,
            "comment": "Pull the weight fast"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 78,
        "fields": {
            "exercise": 109,
            "comment": "Pull the weight towards your belly button, not further up"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 79,
        "fields": {
            "exercise": 59,
            "comment": "Zum Bauchnabel ziehen, nicht weiter oben"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 80,
        "fields": {
            "exercise": 70,
            "comment": "Schnell nach oben ziehen"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 81,
        "fields": {
            "exercise": 110,
            "comment": "Keep your chest out"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 82,
        "fields": {
            "exercise": 110,
            "comment": "Don't arch your back!"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 83,
        "fields": {
            "exercise": 110,
            "comment": "Pull the weight fast"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 84,
        "fields": {
            "exercise": 110,
            "comment": "Pull the weight towards your belly button, not further up"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 85,
        "fields": {
            "exercise": 105,
            "comment": "Don't arch your back!"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 86,
        "fields": {
            "exercise": 128,
            "comment": "Make a 1-2 sec. pause at the top"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 87,
        "fields": {
            "exercise": 107,
            "comment": "Keep your head up"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 88,
        "fields": {
            "exercise": 107,
            "comment": "Keep your chest out"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 89,
        "fields": {
            "exercise": 107,
            "comment": "The elbows always point back, don't let them open sidewards"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 90,
        "fields": {
            "exercise": 106,
            "comment": "Don't arch your back!"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 91,
        "fields": {
            "exercise": 106,
            "comment": "Go somewhat down in your knees and pull back"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 92,
        "fields": {
            "exercise": 108,
            "comment": "Keep your chest out"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 93,
        "fields": {
            "exercise": 108,
            "comment": "Pull the weight towards your belly button, not further up"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 95,
        "fields": {
            "exercise": 112,
            "comment": "Make no pauses, go immediately down"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 96,
        "fields": {
            "exercise": 115,
            "comment": "Fluid movements with no pauses at the top or the bottom"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 97,
        "fields": {
            "exercise": 114,
            "comment": "Fluid movements with no pauses at the top or the bottom"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 98,
        "fields": {
            "exercise": 114,
            "comment": "The knees point slightly outwards"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 99,
        "fields": {
            "exercise": 111,
            "comment": "Make a pause at the bottom of 1sec, at the top, 3"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 100,
        "fields": {
            "exercise": 111,
            "comment": "Go down till your thighs are parallel to the floor"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 102,
        "fields": {
            "exercise": 127,
            "comment": "Pull the weight till your chin"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 103,
        "fields": {
            "exercise": 127,
            "comment": "Make a rather narrow grip"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 104,
        "fields": {
            "exercise": 140,
            "comment": "Keep your head up"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 105,
        "fields": {
            "exercise": 140,
            "comment": "Keep your chest out"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 106,
        "fields": {
            "exercise": 141,
            "comment": "Sit straight"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 107,
        "fields": {
            "exercise": 141,
            "comment": "Keep your chest out"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 108,
        "fields": {
            "exercise": 3,
            "comment": "Ellenbogen am K\u00f6rper, nicht bewegen"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 109,
        "fields": {
            "exercise": 129,
            "comment": "Don't move the elbows during the exercise"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 110,
        "fields": {
            "exercise": 192,
            "comment": "Don't stretch your arms completly"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 111,
        "fields": {
            "exercise": 230,
            "comment": "Beine gestreckt und gerade halten, nicht knicken"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 112,
        "fields": {
            "exercise": 231,
            "comment": "Ellenbogen eng am K\u00f6rper"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 113,
        "fields": {
            "exercise": 231,
            "comment": "Nicht mit dem K\u00f6rper schwingen"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 114,
        "fields": {
            "exercise": 232,
            "comment": "Ellenbogen eng am K\u00f6rper, nicht bewegen"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 115,
        "fields": {
            "exercise": 232,
            "comment": "Nicht zu hohe Gewichte nehmen"
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 116,
        "fields": {
            "exercise": 386,
            "comment": "Always keep your elbows close to your head "
        },
        "model": "exercises.exercisecomment"
    },
    {
        "pk": 117,
        "fields": {
            "exercise": 386,
            "comment": "Move only the forearms"
        },
        "model": "exercises.exercisecomment"
    }
]