{"file_name": "images/seated-chest-press-m.jpg", "slug": "seated-chest-press", "gender": "male", "name_es": "Press de pecho en máquina", "name_en": "Seated chest press", "group": "chest", "group_es": "Pecho", "group_en": "Chest", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["chest"], "secondary_muscles": ["deltoids", "triceps"], "primary_muscles_en": ["Chest"], "primary_muscles_es": ["Pectoral"], "instructions_en": ["Adjust the seat so the handles are at chest level.", "Sit with your back straight and feet firmly on the ground.", "Press the handles forward until your arms are extended, without locking your elbows.", "Slowly return to the starting position, controlling the movement."], "instructions_es": ["Ajusta el asiento para que las manijas estén a la altura de tu pecho.", "Siéntate con la espalda recta y los pies firmemente en el suelo.", "Empuja las manijas hacia adelante hasta que tus brazos estén extendidos, sin bloquear los codos.", "Regresa lentamente a la posición inicial, controlando el movimiento."], "caption_en": "Seated chest press, a chest exercise using machine. Primary muscles: Chest.", "caption_es": "Press de pecho en máquina, un ejercicio de pecho con máquina. Músculos principales: Pectoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/seated-chest-press.svg"}
{"file_name": "images/seated-chest-press-f.jpg", "slug": "seated-chest-press", "gender": "female", "name_es": "Press de pecho en máquina", "name_en": "Seated chest press", "group": "chest", "group_es": "Pecho", "group_en": "Chest", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["chest"], "secondary_muscles": ["deltoids", "triceps"], "primary_muscles_en": ["Chest"], "primary_muscles_es": ["Pectoral"], "instructions_en": ["Adjust the seat so the handles are at chest level.", "Sit with your back straight and feet firmly on the ground.", "Press the handles forward until your arms are extended, without locking your elbows.", "Slowly return to the starting position, controlling the movement."], "instructions_es": ["Ajusta el asiento para que las manijas estén a la altura de tu pecho.", "Siéntate con la espalda recta y los pies firmemente en el suelo.", "Empuja las manijas hacia adelante hasta que tus brazos estén extendidos, sin bloquear los codos.", "Regresa lentamente a la posición inicial, controlando el movimiento."], "caption_en": "Seated chest press, a chest exercise using machine. Primary muscles: Chest.", "caption_es": "Press de pecho en máquina, un ejercicio de pecho con máquina. Músculos principales: Pectoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/seated-chest-press-f.svg"}
{"file_name": "images/incline-chest-press-machine-m.jpg", "slug": "incline-chest-press-machine", "gender": "male", "name_es": "Press de pecho inclinado en máquina", "name_en": "Incline chest press machine", "group": "chest", "group_es": "Pecho", "group_en": "Chest", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["chest"], "secondary_muscles": ["deltoids", "triceps"], "primary_muscles_en": ["Chest"], "primary_muscles_es": ["Pectoral"], "instructions_en": ["Adjust the seat and backrest so the handles are at chest level.", "Sit down and grip the handles firmly.", "Push the handles forward until your arms are almost fully extended.", "Slowly return to the starting position, maintaining control."], "instructions_es": ["Ajusta el asiento y respaldo para que las manijas estén al nivel del pecho.", "Siéntate y agarra las manijas con un agarre firme.", "Empuja las manijas hacia adelante hasta que los brazos estén casi extendidos.", "Regresa lentamente a la posición inicial, manteniendo el control."], "caption_en": "Incline chest press machine, a chest exercise using machine. Primary muscles: Chest.", "caption_es": "Press de pecho inclinado en máquina, un ejercicio de pecho con máquina. Músculos principales: Pectoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/incline-chest-press-machine.svg"}
{"file_name": "images/incline-chest-press-machine-f.jpg", "slug": "incline-chest-press-machine", "gender": "female", "name_es": "Press de pecho inclinado en máquina", "name_en": "Incline chest press machine", "group": "chest", "group_es": "Pecho", "group_en": "Chest", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["chest"], "secondary_muscles": ["deltoids", "triceps"], "primary_muscles_en": ["Chest"], "primary_muscles_es": ["Pectoral"], "instructions_en": ["Adjust the seat and backrest so the handles are at chest level.", "Sit down and grip the handles firmly.", "Push the handles forward until your arms are almost fully extended.", "Slowly return to the starting position, maintaining control."], "instructions_es": ["Ajusta el asiento y respaldo para que las manijas estén al nivel del pecho.", "Siéntate y agarra las manijas con un agarre firme.", "Empuja las manijas hacia adelante hasta que los brazos estén casi extendidos.", "Regresa lentamente a la posición inicial, manteniendo el control."], "caption_en": "Incline chest press machine, a chest exercise using machine. Primary muscles: Chest.", "caption_es": "Press de pecho inclinado en máquina, un ejercicio de pecho con máquina. Músculos principales: Pectoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/incline-chest-press-machine-f.svg"}
{"file_name": "images/butterflies-m.jpg", "slug": "butterflies", "gender": "male", "name_es": "Aperturas en máquina (pec deck)", "name_en": "Machine chest fly (pec deck)", "group": "chest", "group_es": "Pecho", "group_en": "Chest", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["chest"], "secondary_muscles": ["deltoids"], "primary_muscles_en": ["Chest"], "primary_muscles_es": ["Pectoral"], "instructions_en": ["Adjust the machine seat so that the handles are at chest height.", "Sit with your back supported and grasp the handles with elbows slightly bent.", "Exhale as you bring the handles together in front of you, keeping elbows in the same position.", "Inhale as you slowly return to the starting position without letting the weights touch."], "instructions_es": ["Ajusta el asiento de la máquina para que las manijas estén a la altura de tu pecho.", "Siéntate con la espalda apoyada y agarra las manijas con los codos ligeramente flexionados.", "Exhala mientras juntas las manijas frente a ti, manteniendo los codos en la misma posición.", "Inhala al regresar lentamente a la posición inicial sin dejar que las pesas choquen."], "caption_en": "Machine chest fly (pec deck), a chest exercise using machine. Primary muscles: Chest.", "caption_es": "Aperturas en máquina (pec deck), un ejercicio de pecho con máquina. Músculos principales: Pectoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/butterflies.svg"}
{"file_name": "images/butterflies-f.jpg", "slug": "butterflies", "gender": "female", "name_es": "Aperturas en máquina (pec deck)", "name_en": "Machine chest fly (pec deck)", "group": "chest", "group_es": "Pecho", "group_en": "Chest", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["chest"], "secondary_muscles": ["deltoids"], "primary_muscles_en": ["Chest"], "primary_muscles_es": ["Pectoral"], "instructions_en": ["Adjust the machine seat so that the handles are at chest height.", "Sit with your back supported and grasp the handles with elbows slightly bent.", "Exhale as you bring the handles together in front of you, keeping elbows in the same position.", "Inhale as you slowly return to the starting position without letting the weights touch."], "instructions_es": ["Ajusta el asiento de la máquina para que las manijas estén a la altura de tu pecho.", "Siéntate con la espalda apoyada y agarra las manijas con los codos ligeramente flexionados.", "Exhala mientras juntas las manijas frente a ti, manteniendo los codos en la misma posición.", "Inhala al regresar lentamente a la posición inicial sin dejar que las pesas choquen."], "caption_en": "Machine chest fly (pec deck), a chest exercise using machine. Primary muscles: Chest.", "caption_es": "Aperturas en máquina (pec deck), un ejercicio de pecho con máquina. Músculos principales: Pectoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/butterflies-f.svg"}
{"file_name": "images/chest-pulldown-m.jpg", "slug": "chest-pulldown", "gender": "male", "name_es": "Jalón al pecho", "name_en": "Lat pulldown", "group": "back", "group_es": "Espalda", "group_en": "Back", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["upper-back"], "secondary_muscles": ["biceps"], "primary_muscles_en": ["Upper back"], "primary_muscles_es": ["Dorsal"], "instructions_en": ["Adjust the seat and thigh pad, ensuring your feet are firmly planted on the floor.", "Grasp the bar with a wide grip, palms facing forward.", "Pull the bar down until it lightly touches the top of your chest, keeping your back straight and elbows to the sides.", "Slowly return the bar to the starting position, controlling the movement."], "instructions_es": ["Ajusta el asiento y la almohadilla para las piernas, asegurándote de que tus pies estén firmemente plantados en el suelo.", "Sujeta la barra con un agarre ancho, las palmas mirando hacia adelante.", "Tira de la barra hacia abajo hasta que toque ligeramente la parte superior del pecho, manteniendo la espalda recta y los codos hacia los lados.", "Regresa lentamente la barra a la posición inicial, controlando el movimiento."], "caption_en": "Lat pulldown, a back exercise using machine. Primary muscles: Upper back.", "caption_es": "Jalón al pecho, un ejercicio de espalda con máquina. Músculos principales: Dorsal.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/chest-pulldown.svg"}
{"file_name": "images/chest-pulldown-f.jpg", "slug": "chest-pulldown", "gender": "female", "name_es": "Jalón al pecho", "name_en": "Lat pulldown", "group": "back", "group_es": "Espalda", "group_en": "Back", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["upper-back"], "secondary_muscles": ["biceps"], "primary_muscles_en": ["Upper back"], "primary_muscles_es": ["Dorsal"], "instructions_en": ["Adjust the seat and thigh pad, ensuring your feet are firmly planted on the floor.", "Grasp the bar with a wide grip, palms facing forward.", "Pull the bar down until it lightly touches the top of your chest, keeping your back straight and elbows to the sides.", "Slowly return the bar to the starting position, controlling the movement."], "instructions_es": ["Ajusta el asiento y la almohadilla para las piernas, asegurándote de que tus pies estén firmemente plantados en el suelo.", "Sujeta la barra con un agarre ancho, las palmas mirando hacia adelante.", "Tira de la barra hacia abajo hasta que toque ligeramente la parte superior del pecho, manteniendo la espalda recta y los codos hacia los lados.", "Regresa lentamente la barra a la posición inicial, controlando el movimiento."], "caption_en": "Lat pulldown, a back exercise using machine. Primary muscles: Upper back.", "caption_es": "Jalón al pecho, un ejercicio de espalda con máquina. Músculos principales: Dorsal.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/chest-pulldown-f.svg"}
{"file_name": "images/close-grip-chest-pulldown-m.jpg", "slug": "close-grip-chest-pulldown", "gender": "male", "name_es": "Jalón al pecho agarre estrecho", "name_en": "Close-grip lat pulldown", "group": "back", "group_es": "Espalda", "group_en": "Back", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["upper-back"], "secondary_muscles": ["biceps"], "primary_muscles_en": ["Upper back"], "primary_muscles_es": ["Dorsal"], "instructions_en": ["Adjust the seat and position your knees under the support.", "Grab the bar with a close grip, palms facing you.", "Pull the bar down until it touches the top of your chest, keeping your back straight.", "Slowly return to the starting position, controlling the movement."], "instructions_es": ["Ajusta el asiento y coloca las rodillas bajo el soporte.", "Agarra la barra con un agarre estrecho, palmas hacia ti.", "Tira de la barra hacia abajo hasta que toque la parte superior del pecho, manteniendo la espalda recta.", "Regresa lentamente a la posición inicial, controlando el movimiento."], "caption_en": "Close-grip lat pulldown, a back exercise using machine. Primary muscles: Upper back.", "caption_es": "Jalón al pecho agarre estrecho, un ejercicio de espalda con máquina. Músculos principales: Dorsal.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/close-grip-chest-pulldown.svg"}
{"file_name": "images/close-grip-chest-pulldown-f.jpg", "slug": "close-grip-chest-pulldown", "gender": "female", "name_es": "Jalón al pecho agarre estrecho", "name_en": "Close-grip lat pulldown", "group": "back", "group_es": "Espalda", "group_en": "Back", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["upper-back"], "secondary_muscles": ["biceps"], "primary_muscles_en": ["Upper back"], "primary_muscles_es": ["Dorsal"], "instructions_en": ["Adjust the seat and position your knees under the support.", "Grab the bar with a close grip, palms facing you.", "Pull the bar down until it touches the top of your chest, keeping your back straight.", "Slowly return to the starting position, controlling the movement."], "instructions_es": ["Ajusta el asiento y coloca las rodillas bajo el soporte.", "Agarra la barra con un agarre estrecho, palmas hacia ti.", "Tira de la barra hacia abajo hasta que toque la parte superior del pecho, manteniendo la espalda recta.", "Regresa lentamente a la posición inicial, controlando el movimiento."], "caption_en": "Close-grip lat pulldown, a back exercise using machine. Primary muscles: Upper back.", "caption_es": "Jalón al pecho agarre estrecho, un ejercicio de espalda con máquina. Músculos principales: Dorsal.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/close-grip-chest-pulldown-f.svg"}
{"file_name": "images/seated-row-machine-m.jpg", "slug": "seated-row-machine", "gender": "male", "name_es": "Remo sentado en máquina", "name_en": "Seated row machine", "group": "back", "group_es": "Espalda", "group_en": "Back", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["upper-back", "trapezius"], "secondary_muscles": ["biceps"], "primary_muscles_en": ["Upper back", "Trapezius"], "primary_muscles_es": ["Dorsal", "Trapecio"], "instructions_en": ["Adjust the seat and foot support according to your height.", "Sit with a straight back and grasp the handles with a firm grip.", "Pull the handles towards your torso, keeping elbows close to your body.", "Slowly return to the starting position without releasing tension."], "instructions_es": ["Ajusta el asiento y el soporte para los pies según tu altura.", "Siéntate con la espalda recta y agarra las manijas con un agarre firme.", "Tira de las manijas hacia tu torso, manteniendo los codos cerca del cuerpo.", "Regresa lentamente a la posición inicial sin soltar la tensión."], "caption_en": "Seated row machine, a back exercise using machine. Primary muscles: Upper back, Trapezius.", "caption_es": "Remo sentado en máquina, un ejercicio de espalda con máquina. Músculos principales: Dorsal, Trapecio.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/seated-row-machine.svg"}
{"file_name": "images/seated-row-machine-f.jpg", "slug": "seated-row-machine", "gender": "female", "name_es": "Remo sentado en máquina", "name_en": "Seated row machine", "group": "back", "group_es": "Espalda", "group_en": "Back", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["upper-back", "trapezius"], "secondary_muscles": ["biceps"], "primary_muscles_en": ["Upper back", "Trapezius"], "primary_muscles_es": ["Dorsal", "Trapecio"], "instructions_en": ["Adjust the seat and foot support according to your height.", "Sit with a straight back and grasp the handles with a firm grip.", "Pull the handles towards your torso, keeping elbows close to your body.", "Slowly return to the starting position without releasing tension."], "instructions_es": ["Ajusta el asiento y el soporte para los pies según tu altura.", "Siéntate con la espalda recta y agarra las manijas con un agarre firme.", "Tira de las manijas hacia tu torso, manteniendo los codos cerca del cuerpo.", "Regresa lentamente a la posición inicial sin soltar la tensión."], "caption_en": "Seated row machine, a back exercise using machine. Primary muscles: Upper back, Trapezius.", "caption_es": "Remo sentado en máquina, un ejercicio de espalda con máquina. Músculos principales: Dorsal, Trapecio.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/seated-row-machine-f.svg"}
{"file_name": "images/seated-cable-back-rows-m.jpg", "slug": "seated-cable-back-rows", "gender": "male", "name_es": "Remo en polea sentado", "name_en": "Seated cable row", "group": "back", "group_es": "Espalda", "group_en": "Back", "equipment": "cable", "equipment_es": "Polea", "equipment_en": "Cable", "primary_muscles": ["upper-back", "trapezius"], "secondary_muscles": ["biceps"], "primary_muscles_en": ["Upper back", "Trapezius"], "primary_muscles_es": ["Dorsal", "Trapecio"], "instructions_en": ["Sit on the rowing machine with your feet on the footrests.", "Grab the handle with both hands, keeping your back straight.", "Pull the handle towards your abdomen, squeezing your shoulder blades together.", "Slowly return to the starting position, controlling the movement."], "instructions_es": ["Siéntate en la máquina de remo con los pies apoyados en los reposapiés.", "Agarra el mango con ambas manos, manteniendo la espalda recta.", "Tira del mango hacia tu abdomen, juntando los omóplatos.", "Regresa lentamente a la posición inicial, controlando el movimiento."], "caption_en": "Seated cable row, a back exercise using cable. Primary muscles: Upper back, Trapezius.", "caption_es": "Remo en polea sentado, un ejercicio de espalda con polea. Músculos principales: Dorsal, Trapecio.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/seated-cable-back-rows.svg"}
{"file_name": "images/seated-cable-back-rows-f.jpg", "slug": "seated-cable-back-rows", "gender": "female", "name_es": "Remo en polea sentado", "name_en": "Seated cable row", "group": "back", "group_es": "Espalda", "group_en": "Back", "equipment": "cable", "equipment_es": "Polea", "equipment_en": "Cable", "primary_muscles": ["upper-back", "trapezius"], "secondary_muscles": ["biceps"], "primary_muscles_en": ["Upper back", "Trapezius"], "primary_muscles_es": ["Dorsal", "Trapecio"], "instructions_en": ["Sit on the rowing machine with your feet on the footrests.", "Grab the handle with both hands, keeping your back straight.", "Pull the handle towards your abdomen, squeezing your shoulder blades together.", "Slowly return to the starting position, controlling the movement."], "instructions_es": ["Siéntate en la máquina de remo con los pies apoyados en los reposapiés.", "Agarra el mango con ambas manos, manteniendo la espalda recta.", "Tira del mango hacia tu abdomen, juntando los omóplatos.", "Regresa lentamente a la posición inicial, controlando el movimiento."], "caption_en": "Seated cable row, a back exercise using cable. Primary muscles: Upper back, Trapezius.", "caption_es": "Remo en polea sentado, un ejercicio de espalda con polea. Músculos principales: Dorsal, Trapecio.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/seated-cable-back-rows-f.svg"}
{"file_name": "images/seated-dumbbell-overhead-shoulder-press-m.jpg", "slug": "seated-dumbbell-overhead-shoulder-press", "gender": "male", "name_es": "Press de hombros con mancuernas", "name_en": "Seated dumbbell shoulder press", "group": "shoulders", "group_es": "Hombros", "group_en": "Shoulders", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["deltoids"], "secondary_muscles": ["triceps"], "primary_muscles_en": ["Shoulders"], "primary_muscles_es": ["Hombros"], "instructions_en": ["Sit on a bench with back support, feet flat on the floor.", "Hold a dumbbell in each hand at shoulder height, palms facing forward.", "Press the dumbbells upward until arms are extended, without locking elbows.", "Slowly lower the dumbbells back to the starting position."], "instructions_es": ["Siéntate en un banco con respaldo, pies firmes en el suelo.", "Sujeta una mancuerna en cada mano a la altura de los hombros, palmas hacia adelante.", "Presiona las mancuernas hacia arriba hasta que los brazos estén extendidos, sin bloquear los codos.", "Baja lentamente las mancuernas a la posición inicial."], "caption_en": "Seated dumbbell shoulder press, a shoulders exercise using dumbbell. Primary muscles: Shoulders.", "caption_es": "Press de hombros con mancuernas, un ejercicio de hombros con mancuerna. Músculos principales: Hombros.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/seated-dumbbell-overhead-shoulder-press.svg"}
{"file_name": "images/seated-dumbbell-overhead-shoulder-press-f.jpg", "slug": "seated-dumbbell-overhead-shoulder-press", "gender": "female", "name_es": "Press de hombros con mancuernas", "name_en": "Seated dumbbell shoulder press", "group": "shoulders", "group_es": "Hombros", "group_en": "Shoulders", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["deltoids"], "secondary_muscles": ["triceps"], "primary_muscles_en": ["Shoulders"], "primary_muscles_es": ["Hombros"], "instructions_en": ["Sit on a bench with back support, feet flat on the floor.", "Hold a dumbbell in each hand at shoulder height, palms facing forward.", "Press the dumbbells upward until arms are extended, without locking elbows.", "Slowly lower the dumbbells back to the starting position."], "instructions_es": ["Siéntate en un banco con respaldo, pies firmes en el suelo.", "Sujeta una mancuerna en cada mano a la altura de los hombros, palmas hacia adelante.", "Presiona las mancuernas hacia arriba hasta que los brazos estén extendidos, sin bloquear los codos.", "Baja lentamente las mancuernas a la posición inicial."], "caption_en": "Seated dumbbell shoulder press, a shoulders exercise using dumbbell. Primary muscles: Shoulders.", "caption_es": "Press de hombros con mancuernas, un ejercicio de hombros con mancuerna. Músculos principales: Hombros.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/seated-dumbbell-overhead-shoulder-press-f.svg"}
{"file_name": "images/machine-shoulder-press-m.jpg", "slug": "machine-shoulder-press", "gender": "male", "name_es": "Press de hombros en máquina", "name_en": "Machine shoulder press", "group": "shoulders", "group_es": "Hombros", "group_en": "Shoulders", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["deltoids"], "secondary_muscles": ["triceps"], "primary_muscles_en": ["Shoulders"], "primary_muscles_es": ["Hombros"], "instructions_en": ["Adjust the machine seat so the handles are at shoulder height.", "Sit with your back straight and feet firmly on the floor.", "Grip the handles with palms facing forward and push up until arms are extended.", "Slowly return to the starting position without letting the weights touch."], "instructions_es": ["Ajusta el asiento de la máquina para que las manijas estén a la altura de tus hombros.", "Siéntate con la espalda recta y los pies firmemente en el suelo.", "Agarra las manijas con las palmas hacia adelante y empuja hacia arriba hasta extender los brazos.", "Regresa lentamente a la posición inicial sin dejar que las pesas toquen."], "caption_en": "Machine shoulder press, a shoulders exercise using machine. Primary muscles: Shoulders.", "caption_es": "Press de hombros en máquina, un ejercicio de hombros con máquina. Músculos principales: Hombros.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/machine-shoulder-press.svg"}
{"file_name": "images/machine-shoulder-press-f.jpg", "slug": "machine-shoulder-press", "gender": "female", "name_es": "Press de hombros en máquina", "name_en": "Machine shoulder press", "group": "shoulders", "group_es": "Hombros", "group_en": "Shoulders", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["deltoids"], "secondary_muscles": ["triceps"], "primary_muscles_en": ["Shoulders"], "primary_muscles_es": ["Hombros"], "instructions_en": ["Adjust the machine seat so the handles are at shoulder height.", "Sit with your back straight and feet firmly on the floor.", "Grip the handles with palms facing forward and push up until arms are extended.", "Slowly return to the starting position without letting the weights touch."], "instructions_es": ["Ajusta el asiento de la máquina para que las manijas estén a la altura de tus hombros.", "Siéntate con la espalda recta y los pies firmemente en el suelo.", "Agarra las manijas con las palmas hacia adelante y empuja hacia arriba hasta extender los brazos.", "Regresa lentamente a la posición inicial sin dejar que las pesas toquen."], "caption_en": "Machine shoulder press, a shoulders exercise using machine. Primary muscles: Shoulders.", "caption_es": "Press de hombros en máquina, un ejercicio de hombros con máquina. Músculos principales: Hombros.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/machine-shoulder-press-f.svg"}
{"file_name": "images/dumbbell-lateral-raises-m.jpg", "slug": "dumbbell-lateral-raises", "gender": "male", "name_es": "Elevaciones laterales con mancuernas", "name_en": "Dumbbell lateral raises", "group": "shoulders", "group_es": "Hombros", "group_en": "Shoulders", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["deltoids"], "secondary_muscles": [], "primary_muscles_en": ["Shoulders"], "primary_muscles_es": ["Hombros"], "instructions_en": ["Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides.", "Keep a slight bend in the elbows and raise your arms to the sides until they are parallel to the floor.", "Slowly lower the dumbbells back to the starting position, controlling the movement."], "instructions_es": ["Párate con los pies al ancho de los hombros, sosteniendo una mancuerna en cada mano a los lados.", "Mantén una ligera flexión en los codos y levanta los brazos hacia los lados hasta que estén paralelos al suelo.", "Baja lentamente las mancuernas a la posición inicial, controlando el movimiento."], "caption_en": "Dumbbell lateral raises, a shoulders exercise using dumbbell. Primary muscles: Shoulders.", "caption_es": "Elevaciones laterales con mancuernas, un ejercicio de hombros con mancuerna. Músculos principales: Hombros.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/dumbbell-lateral-raises.svg"}
{"file_name": "images/dumbbell-lateral-raises-f.jpg", "slug": "dumbbell-lateral-raises", "gender": "female", "name_es": "Elevaciones laterales con mancuernas", "name_en": "Dumbbell lateral raises", "group": "shoulders", "group_es": "Hombros", "group_en": "Shoulders", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["deltoids"], "secondary_muscles": [], "primary_muscles_en": ["Shoulders"], "primary_muscles_es": ["Hombros"], "instructions_en": ["Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides.", "Keep a slight bend in the elbows and raise your arms to the sides until they are parallel to the floor.", "Slowly lower the dumbbells back to the starting position, controlling the movement."], "instructions_es": ["Párate con los pies al ancho de los hombros, sosteniendo una mancuerna en cada mano a los lados.", "Mantén una ligera flexión en los codos y levanta los brazos hacia los lados hasta que estén paralelos al suelo.", "Baja lentamente las mancuernas a la posición inicial, controlando el movimiento."], "caption_en": "Dumbbell lateral raises, a shoulders exercise using dumbbell. Primary muscles: Shoulders.", "caption_es": "Elevaciones laterales con mancuernas, un ejercicio de hombros con mancuerna. Músculos principales: Hombros.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/dumbbell-lateral-raises-f.svg"}
{"file_name": "images/face-pull-m.jpg", "slug": "face-pull", "gender": "male", "name_es": "Face pull", "name_en": "Face pull", "group": "shoulders", "group_es": "Hombros", "group_en": "Shoulders", "equipment": "cable", "equipment_es": "Polea", "equipment_en": "Cable", "primary_muscles": ["deltoids", "trapezius"], "secondary_muscles": ["upper-back"], "primary_muscles_en": ["Shoulders", "Trapezius"], "primary_muscles_es": ["Hombros", "Trapecio"], "instructions_en": ["Set the pulley at face height and grab the handles with an overhand grip.", "Step back to create tension in the cable and position your feet shoulder-width apart.", "Pull the handles towards your face, keeping elbows high and wide.", "Slowly return to the starting position, controlling the movement."], "instructions_es": ["Ajusta la polea a la altura de tu cara y sujeta las asas con un agarre prono.", "Da un paso atrás para tensar el cable y coloca los pies a la anchura de los hombros.", "Tira de las asas hacia tu cara, manteniendo los codos altos y abiertos.", "Regresa lentamente a la posición inicial, controlando el movimiento."], "caption_en": "Face pull, a shoulders exercise using cable. Primary muscles: Shoulders, Trapezius.", "caption_es": "Face pull, un ejercicio de hombros con polea. Músculos principales: Hombros, Trapecio.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/face-pull.svg"}
{"file_name": "images/face-pull-f.jpg", "slug": "face-pull", "gender": "female", "name_es": "Face pull", "name_en": "Face pull", "group": "shoulders", "group_es": "Hombros", "group_en": "Shoulders", "equipment": "cable", "equipment_es": "Polea", "equipment_en": "Cable", "primary_muscles": ["deltoids", "trapezius"], "secondary_muscles": ["upper-back"], "primary_muscles_en": ["Shoulders", "Trapezius"], "primary_muscles_es": ["Hombros", "Trapecio"], "instructions_en": ["Set the pulley at face height and grab the handles with an overhand grip.", "Step back to create tension in the cable and position your feet shoulder-width apart.", "Pull the handles towards your face, keeping elbows high and wide.", "Slowly return to the starting position, controlling the movement."], "instructions_es": ["Ajusta la polea a la altura de tu cara y sujeta las asas con un agarre prono.", "Da un paso atrás para tensar el cable y coloca los pies a la anchura de los hombros.", "Tira de las asas hacia tu cara, manteniendo los codos altos y abiertos.", "Regresa lentamente a la posición inicial, controlando el movimiento."], "caption_en": "Face pull, a shoulders exercise using cable. Primary muscles: Shoulders, Trapezius.", "caption_es": "Face pull, un ejercicio de hombros con polea. Músculos principales: Hombros, Trapecio.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/face-pull-f.svg"}
{"file_name": "images/alternating-dumbbell-biceps-curl-m.jpg", "slug": "alternating-dumbbell-biceps-curl", "gender": "male", "name_es": "Curl de bíceps alterno con mancuernas", "name_en": "Alternating dumbbell biceps curl", "group": "arms", "group_es": "Brazos", "group_en": "Arms", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["biceps"], "secondary_muscles": ["forearm"], "primary_muscles_en": ["Biceps"], "primary_muscles_es": ["Bíceps"], "instructions_en": ["Hold a dumbbell in each hand with palms facing forward and arms extended at your sides.", "Bend your right elbow, lifting the dumbbell towards your shoulder while keeping the elbow close to your body.", "Slowly lower the dumbbell back to the starting position and repeat with the left arm."], "instructions_es": ["Sujeta una mancuerna en cada mano con las palmas hacia adelante y los brazos extendidos a los lados.", "Flexiona el codo derecho, levantando la mancuerna hacia el hombro mientras mantienes el codo pegado al cuerpo.", "Baja lentamente la mancuerna a la posición inicial y repite con el brazo izquierdo."], "caption_en": "Alternating dumbbell biceps curl, a arms exercise using dumbbell. Primary muscles: Biceps.", "caption_es": "Curl de bíceps alterno con mancuernas, un ejercicio de brazos con mancuerna. Músculos principales: Bíceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/alternating-dumbbell-biceps-curl.svg"}
{"file_name": "images/alternating-dumbbell-biceps-curl-f.jpg", "slug": "alternating-dumbbell-biceps-curl", "gender": "female", "name_es": "Curl de bíceps alterno con mancuernas", "name_en": "Alternating dumbbell biceps curl", "group": "arms", "group_es": "Brazos", "group_en": "Arms", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["biceps"], "secondary_muscles": ["forearm"], "primary_muscles_en": ["Biceps"], "primary_muscles_es": ["Bíceps"], "instructions_en": ["Hold a dumbbell in each hand with palms facing forward and arms extended at your sides.", "Bend your right elbow, lifting the dumbbell towards your shoulder while keeping the elbow close to your body.", "Slowly lower the dumbbell back to the starting position and repeat with the left arm."], "instructions_es": ["Sujeta una mancuerna en cada mano con las palmas hacia adelante y los brazos extendidos a los lados.", "Flexiona el codo derecho, levantando la mancuerna hacia el hombro mientras mantienes el codo pegado al cuerpo.", "Baja lentamente la mancuerna a la posición inicial y repite con el brazo izquierdo."], "caption_en": "Alternating dumbbell biceps curl, a arms exercise using dumbbell. Primary muscles: Biceps.", "caption_es": "Curl de bíceps alterno con mancuernas, un ejercicio de brazos con mancuerna. Músculos principales: Bíceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/alternating-dumbbell-biceps-curl-f.svg"}
{"file_name": "images/dumbbell-hammer-biceps-curl-m.jpg", "slug": "dumbbell-hammer-biceps-curl", "gender": "male", "name_es": "Curl martillo con mancuernas", "name_en": "Dumbbell hammer curl", "group": "arms", "group_es": "Brazos", "group_en": "Arms", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["biceps"], "secondary_muscles": ["forearm"], "primary_muscles_en": ["Biceps"], "primary_muscles_es": ["Bíceps"], "instructions_en": ["Stand upright with feet shoulder-width apart.", "Hold a dumbbell in each hand with palms facing inward.", "Keep elbows close to your body and lift the dumbbells towards your shoulders.", "Slowly lower the dumbbells back to the starting position."], "instructions_es": ["Párate derecho con los pies al ancho de los hombros.", "Sujeta una mancuerna en cada mano con las palmas mirando hacia adentro.", "Mantén los codos pegados al cuerpo y eleva las mancuernas hacia los hombros.", "Baja lentamente las mancuernas a la posición inicial."], "caption_en": "Dumbbell hammer curl, a arms exercise using dumbbell. Primary muscles: Biceps.", "caption_es": "Curl martillo con mancuernas, un ejercicio de brazos con mancuerna. Músculos principales: Bíceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/dumbbell-hammer-biceps-curl.svg"}
{"file_name": "images/dumbbell-hammer-biceps-curl-f.jpg", "slug": "dumbbell-hammer-biceps-curl", "gender": "female", "name_es": "Curl martillo con mancuernas", "name_en": "Dumbbell hammer curl", "group": "arms", "group_es": "Brazos", "group_en": "Arms", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["biceps"], "secondary_muscles": ["forearm"], "primary_muscles_en": ["Biceps"], "primary_muscles_es": ["Bíceps"], "instructions_en": ["Stand upright with feet shoulder-width apart.", "Hold a dumbbell in each hand with palms facing inward.", "Keep elbows close to your body and lift the dumbbells towards your shoulders.", "Slowly lower the dumbbells back to the starting position."], "instructions_es": ["Párate derecho con los pies al ancho de los hombros.", "Sujeta una mancuerna en cada mano con las palmas mirando hacia adentro.", "Mantén los codos pegados al cuerpo y eleva las mancuernas hacia los hombros.", "Baja lentamente las mancuernas a la posición inicial."], "caption_en": "Dumbbell hammer curl, a arms exercise using dumbbell. Primary muscles: Biceps.", "caption_es": "Curl martillo con mancuernas, un ejercicio de brazos con mancuerna. Músculos principales: Bíceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/dumbbell-hammer-biceps-curl-f.svg"}
{"file_name": "images/triceps-pushdown-m.jpg", "slug": "triceps-pushdown", "gender": "male", "name_es": "Extensión de tríceps en polea", "name_en": "Triceps pushdown", "group": "arms", "group_es": "Brazos", "group_en": "Arms", "equipment": "cable", "equipment_es": "Polea", "equipment_en": "Cable", "primary_muscles": ["triceps"], "secondary_muscles": [], "primary_muscles_en": ["Triceps"], "primary_muscles_es": ["Tríceps"], "instructions_en": ["Adjust the pulley to a high position and attach the straight bar.", "Stand with feet shoulder-width apart and grip the bar with palms facing down.", "Keep elbows close to your body and push the bar down until arms are fully extended.", "Slowly return the bar to the starting position without moving the elbows."], "instructions_es": ["Ajusta la polea a una altura alta y engancha la barra recta.", "Colócate de pie con los pies al ancho de los hombros y agarra la barra con las palmas hacia abajo.", "Mantén los codos pegados al cuerpo y empuja la barra hacia abajo hasta que los brazos estén completamente extendidos.", "Lentamente regresa la barra a la posición inicial sin mover los codos."], "caption_en": "Triceps pushdown, a arms exercise using cable. Primary muscles: Triceps.", "caption_es": "Extensión de tríceps en polea, un ejercicio de brazos con polea. Músculos principales: Tríceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/triceps-pushdown.svg"}
{"file_name": "images/triceps-pushdown-f.jpg", "slug": "triceps-pushdown", "gender": "female", "name_es": "Extensión de tríceps en polea", "name_en": "Triceps pushdown", "group": "arms", "group_es": "Brazos", "group_en": "Arms", "equipment": "cable", "equipment_es": "Polea", "equipment_en": "Cable", "primary_muscles": ["triceps"], "secondary_muscles": [], "primary_muscles_en": ["Triceps"], "primary_muscles_es": ["Tríceps"], "instructions_en": ["Adjust the pulley to a high position and attach the straight bar.", "Stand with feet shoulder-width apart and grip the bar with palms facing down.", "Keep elbows close to your body and push the bar down until arms are fully extended.", "Slowly return the bar to the starting position without moving the elbows."], "instructions_es": ["Ajusta la polea a una altura alta y engancha la barra recta.", "Colócate de pie con los pies al ancho de los hombros y agarra la barra con las palmas hacia abajo.", "Mantén los codos pegados al cuerpo y empuja la barra hacia abajo hasta que los brazos estén completamente extendidos.", "Lentamente regresa la barra a la posición inicial sin mover los codos."], "caption_en": "Triceps pushdown, a arms exercise using cable. Primary muscles: Triceps.", "caption_es": "Extensión de tríceps en polea, un ejercicio de brazos con polea. Músculos principales: Tríceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/triceps-pushdown-f.svg"}
{"file_name": "images/dips-machine-m.jpg", "slug": "dips-machine", "gender": "male", "name_es": "Fondos en máquina", "name_en": "Dips machine", "group": "arms", "group_es": "Brazos", "group_en": "Arms", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["triceps"], "secondary_muscles": ["chest", "deltoids"], "primary_muscles_en": ["Triceps"], "primary_muscles_es": ["Tríceps"], "instructions_en": ["Adjust the seat and pads so your arms are at 90 degrees at the start.", "Grip the handles with a firm and comfortable hold.", "Push down until your arms are nearly straight, maintaining control.", "Slowly return to the starting position without locking the elbows."], "instructions_es": ["Ajusta el asiento y las almohadillas para que tus brazos estén a 90 grados al inicio.", "Agarra las manijas con un agarre firme y cómodo.", "Empuja hacia abajo hasta que tus brazos estén casi rectos, manteniendo control.", "Regresa lentamente a la posición inicial sin bloquear los codos."], "caption_en": "Dips machine, a arms exercise using machine. Primary muscles: Triceps.", "caption_es": "Fondos en máquina, un ejercicio de brazos con máquina. Músculos principales: Tríceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/dips-machine.svg"}
{"file_name": "images/dips-machine-f.jpg", "slug": "dips-machine", "gender": "female", "name_es": "Fondos en máquina", "name_en": "Dips machine", "group": "arms", "group_es": "Brazos", "group_en": "Arms", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["triceps"], "secondary_muscles": ["chest", "deltoids"], "primary_muscles_en": ["Triceps"], "primary_muscles_es": ["Tríceps"], "instructions_en": ["Adjust the seat and pads so your arms are at 90 degrees at the start.", "Grip the handles with a firm and comfortable hold.", "Push down until your arms are nearly straight, maintaining control.", "Slowly return to the starting position without locking the elbows."], "instructions_es": ["Ajusta el asiento y las almohadillas para que tus brazos estén a 90 grados al inicio.", "Agarra las manijas con un agarre firme y cómodo.", "Empuja hacia abajo hasta que tus brazos estén casi rectos, manteniendo control.", "Regresa lentamente a la posición inicial sin bloquear los codos."], "caption_en": "Dips machine, a arms exercise using machine. Primary muscles: Triceps.", "caption_es": "Fondos en máquina, un ejercicio de brazos con máquina. Músculos principales: Tríceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/dips-machine-f.svg"}
{"file_name": "images/leg-press-m.jpg", "slug": "leg-press", "gender": "male", "name_es": "Prensa de piernas", "name_en": "Leg press", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["quadriceps", "gluteal"], "secondary_muscles": ["hamstring", "calves"], "primary_muscles_en": ["Quadriceps", "Glutes"], "primary_muscles_es": ["Cuádriceps", "Glúteo"], "instructions_en": ["Adjust the seat and backrest so your knees form a 90-degree angle when your feet are on the platform.", "Place your feet shoulder-width apart on the platform and ensure they are firmly planted.", "Press the platform upward by extending your legs, but do not lock your knees.", "Slowly return to the starting position, controlling the movement."], "instructions_es": ["Ajusta el asiento y el respaldo para que tus rodillas formen un ángulo de 90 grados cuando los pies estén en la plataforma.", "Coloca los pies a la anchura de los hombros en la plataforma y asegúrate de que estén bien apoyados.", "Empuja la plataforma hacia arriba extendiendo las piernas, pero sin bloquear las rodillas.", "Regresa lentamente a la posición inicial controlando el movimiento."], "caption_en": "Leg press, a legs exercise using machine. Primary muscles: Quadriceps, Glutes.", "caption_es": "Prensa de piernas, un ejercicio de piernas con máquina. Músculos principales: Cuádriceps, Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/leg-press.svg"}
{"file_name": "images/leg-press-f.jpg", "slug": "leg-press", "gender": "female", "name_es": "Prensa de piernas", "name_en": "Leg press", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["quadriceps", "gluteal"], "secondary_muscles": ["hamstring", "calves"], "primary_muscles_en": ["Quadriceps", "Glutes"], "primary_muscles_es": ["Cuádriceps", "Glúteo"], "instructions_en": ["Adjust the seat and backrest so your knees form a 90-degree angle when your feet are on the platform.", "Place your feet shoulder-width apart on the platform and ensure they are firmly planted.", "Press the platform upward by extending your legs, but do not lock your knees.", "Slowly return to the starting position, controlling the movement."], "instructions_es": ["Ajusta el asiento y el respaldo para que tus rodillas formen un ángulo de 90 grados cuando los pies estén en la plataforma.", "Coloca los pies a la anchura de los hombros en la plataforma y asegúrate de que estén bien apoyados.", "Empuja la plataforma hacia arriba extendiendo las piernas, pero sin bloquear las rodillas.", "Regresa lentamente a la posición inicial controlando el movimiento."], "caption_en": "Leg press, a legs exercise using machine. Primary muscles: Quadriceps, Glutes.", "caption_es": "Prensa de piernas, un ejercicio de piernas con máquina. Músculos principales: Cuádriceps, Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/leg-press-f.svg"}
{"file_name": "images/seated-leg-curl-m.jpg", "slug": "seated-leg-curl", "gender": "male", "name_es": "Curl de piernas sentado", "name_en": "Seated leg curl", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["hamstring"], "secondary_muscles": ["gluteal"], "primary_muscles_en": ["Hamstrings"], "primary_muscles_es": ["Femoral"], "instructions_en": ["Adjust the machine so the pad is just above your ankles.", "Sit down and ensure your back is supported against the backrest.", "Hold the handles and bend your knees, bringing the pad towards your glutes.", "Slowly return to the starting position without letting the weight stack hit."], "instructions_es": ["Ajusta la máquina para que el cojín esté justo encima de tus tobillos.", "Siéntate y asegúrate de que tu espalda esté apoyada contra el respaldo.", "Sujeta las manijas y flexiona las rodillas, llevando el cojín hacia tus glúteos.", "Regresa lentamente a la posición inicial sin dejar que el peso golpee."], "caption_en": "Seated leg curl, a legs exercise using machine. Primary muscles: Hamstrings.", "caption_es": "Curl de piernas sentado, un ejercicio de piernas con máquina. Músculos principales: Femoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/seated-leg-curl.svg"}
{"file_name": "images/seated-leg-curl-f.jpg", "slug": "seated-leg-curl", "gender": "female", "name_es": "Curl de piernas sentado", "name_en": "Seated leg curl", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["hamstring"], "secondary_muscles": ["gluteal"], "primary_muscles_en": ["Hamstrings"], "primary_muscles_es": ["Femoral"], "instructions_en": ["Adjust the machine so the pad is just above your ankles.", "Sit down and ensure your back is supported against the backrest.", "Hold the handles and bend your knees, bringing the pad towards your glutes.", "Slowly return to the starting position without letting the weight stack hit."], "instructions_es": ["Ajusta la máquina para que el cojín esté justo encima de tus tobillos.", "Siéntate y asegúrate de que tu espalda esté apoyada contra el respaldo.", "Sujeta las manijas y flexiona las rodillas, llevando el cojín hacia tus glúteos.", "Regresa lentamente a la posición inicial sin dejar que el peso golpee."], "caption_en": "Seated leg curl, a legs exercise using machine. Primary muscles: Hamstrings.", "caption_es": "Curl de piernas sentado, un ejercicio de piernas con máquina. Músculos principales: Femoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/seated-leg-curl-f.svg"}
{"file_name": "images/lying-leg-curls-m.jpg", "slug": "lying-leg-curls", "gender": "male", "name_es": "Curl de piernas tumbado", "name_en": "Lying leg curl", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["hamstring"], "secondary_muscles": ["gluteal"], "primary_muscles_en": ["Hamstrings"], "primary_muscles_es": ["Femoral"], "instructions_en": ["Lie face down on the leg curl machine, adjusting the pad over your ankles.", "Grip the side handles for stability and align your knees with the machine's axis.", "Bend your knees, lifting the pad towards your glutes, maintaining a controlled motion.", "Slowly lower your legs back to the starting position without dropping the weight abruptly."], "instructions_es": ["Acuéstate boca abajo en la máquina de curl de piernas, ajustando el cojín sobre tus tobillos.", "Agarra las asas laterales para estabilizarte y alinea tus rodillas con el eje de la máquina.", "Flexiona las rodillas, levantando el cojín hacia los glúteos, manteniendo el movimiento controlado.", "Baja lentamente las piernas a la posición inicial sin dejar caer el peso bruscamente."], "caption_en": "Lying leg curl, a legs exercise using machine. Primary muscles: Hamstrings.", "caption_es": "Curl de piernas tumbado, un ejercicio de piernas con máquina. Músculos principales: Femoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/lying-leg-curls.svg"}
{"file_name": "images/lying-leg-curls-f.jpg", "slug": "lying-leg-curls", "gender": "female", "name_es": "Curl de piernas tumbado", "name_en": "Lying leg curl", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["hamstring"], "secondary_muscles": ["gluteal"], "primary_muscles_en": ["Hamstrings"], "primary_muscles_es": ["Femoral"], "instructions_en": ["Lie face down on the leg curl machine, adjusting the pad over your ankles.", "Grip the side handles for stability and align your knees with the machine's axis.", "Bend your knees, lifting the pad towards your glutes, maintaining a controlled motion.", "Slowly lower your legs back to the starting position without dropping the weight abruptly."], "instructions_es": ["Acuéstate boca abajo en la máquina de curl de piernas, ajustando el cojín sobre tus tobillos.", "Agarra las asas laterales para estabilizarte y alinea tus rodillas con el eje de la máquina.", "Flexiona las rodillas, levantando el cojín hacia los glúteos, manteniendo el movimiento controlado.", "Baja lentamente las piernas a la posición inicial sin dejar caer el peso bruscamente."], "caption_en": "Lying leg curl, a legs exercise using machine. Primary muscles: Hamstrings.", "caption_es": "Curl de piernas tumbado, un ejercicio de piernas con máquina. Músculos principales: Femoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/lying-leg-curls-f.svg"}
{"file_name": "images/seated-leg-extensions-m.jpg", "slug": "seated-leg-extensions", "gender": "male", "name_es": "Extensión de piernas", "name_en": "Leg extension", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["quadriceps"], "secondary_muscles": [], "primary_muscles_en": ["Quadriceps"], "primary_muscles_es": ["Cuádriceps"], "instructions_en": ["Adjust the seat and backrest so your knees align with the machine's pivot point.", "Place your feet under the padded rollers, ensuring your ankles are comfortable.", "Slowly extend your legs until they are nearly straight, avoiding locking the knees.", "Return to the starting position in a controlled manner, keeping tension on the quadriceps."], "instructions_es": ["Ajusta el asiento y el respaldo para que tus rodillas estén alineadas con el eje de la máquina.", "Coloca tus pies debajo de los rodillos acolchados, asegurándote de que tus tobillos estén cómodos.", "Extiende las piernas lentamente hasta que estén casi rectas, sin bloquear las rodillas.", "Regresa a la posición inicial de manera controlada, manteniendo la tensión en los cuádriceps."], "caption_en": "Leg extension, a legs exercise using machine. Primary muscles: Quadriceps.", "caption_es": "Extensión de piernas, un ejercicio de piernas con máquina. Músculos principales: Cuádriceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/seated-leg-extensions.svg"}
{"file_name": "images/seated-leg-extensions-f.jpg", "slug": "seated-leg-extensions", "gender": "female", "name_es": "Extensión de piernas", "name_en": "Leg extension", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["quadriceps"], "secondary_muscles": [], "primary_muscles_en": ["Quadriceps"], "primary_muscles_es": ["Cuádriceps"], "instructions_en": ["Adjust the seat and backrest so your knees align with the machine's pivot point.", "Place your feet under the padded rollers, ensuring your ankles are comfortable.", "Slowly extend your legs until they are nearly straight, avoiding locking the knees.", "Return to the starting position in a controlled manner, keeping tension on the quadriceps."], "instructions_es": ["Ajusta el asiento y el respaldo para que tus rodillas estén alineadas con el eje de la máquina.", "Coloca tus pies debajo de los rodillos acolchados, asegurándote de que tus tobillos estén cómodos.", "Extiende las piernas lentamente hasta que estén casi rectas, sin bloquear las rodillas.", "Regresa a la posición inicial de manera controlada, manteniendo la tensión en los cuádriceps."], "caption_en": "Leg extension, a legs exercise using machine. Primary muscles: Quadriceps.", "caption_es": "Extensión de piernas, un ejercicio de piernas con máquina. Músculos principales: Cuádriceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/seated-leg-extensions-f.svg"}
{"file_name": "images/barbell-hip-thrust-m.jpg", "slug": "barbell-hip-thrust", "gender": "male", "name_es": "Hip thrust con barra", "name_en": "Barbell hip thrust", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["gluteal"], "secondary_muscles": ["hamstring"], "primary_muscles_en": ["Glutes"], "primary_muscles_es": ["Glúteo"], "instructions_en": ["Sit on the ground with your upper back resting against a bench.", "Roll the barbell over your hips and ensure it is centered.", "With feet flat and knees bent, thrust your hips upward until your body forms a straight line from shoulders to knees.", "Lower your hips slowly back to the ground and repeat."], "instructions_es": ["Siéntate en el suelo con la parte superior de la espalda apoyada en un banco.", "Rueda la barra sobre tus caderas y asegúrate de que esté centrada.", "Con los pies planos y las rodillas dobladas, empuja las caderas hacia arriba hasta que el cuerpo forme una línea recta de los hombros a las rodillas.", "Baja lentamente las caderas de nuevo al suelo y repite."], "caption_en": "Barbell hip thrust, a legs exercise using barbell. Primary muscles: Glutes.", "caption_es": "Hip thrust con barra, un ejercicio de piernas con barra. Músculos principales: Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/barbell-hip-thrust.svg"}
{"file_name": "images/barbell-hip-thrust-f.jpg", "slug": "barbell-hip-thrust", "gender": "female", "name_es": "Hip thrust con barra", "name_en": "Barbell hip thrust", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["gluteal"], "secondary_muscles": ["hamstring"], "primary_muscles_en": ["Glutes"], "primary_muscles_es": ["Glúteo"], "instructions_en": ["Sit on the ground with your upper back resting against a bench.", "Roll the barbell over your hips and ensure it is centered.", "With feet flat and knees bent, thrust your hips upward until your body forms a straight line from shoulders to knees.", "Lower your hips slowly back to the ground and repeat."], "instructions_es": ["Siéntate en el suelo con la parte superior de la espalda apoyada en un banco.", "Rueda la barra sobre tus caderas y asegúrate de que esté centrada.", "Con los pies planos y las rodillas dobladas, empuja las caderas hacia arriba hasta que el cuerpo forme una línea recta de los hombros a las rodillas.", "Baja lentamente las caderas de nuevo al suelo y repite."], "caption_en": "Barbell hip thrust, a legs exercise using barbell. Primary muscles: Glutes.", "caption_es": "Hip thrust con barra, un ejercicio de piernas con barra. Músculos principales: Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/barbell-hip-thrust-f.svg"}
{"file_name": "images/box-squat-m.jpg", "slug": "box-squat", "gender": "male", "name_es": "Sentadilla al cajón", "name_en": "Box squat", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["quadriceps", "gluteal"], "secondary_muscles": ["hamstring"], "primary_muscles_en": ["Quadriceps", "Glutes"], "primary_muscles_es": ["Cuádriceps", "Glúteo"], "instructions_en": ["Place a box behind you at an appropriate height.", "Stand with your feet shoulder-width apart.", "Lower yourself in a controlled manner until your glutes touch the box.", "Push through your heels to return to the starting position."], "instructions_es": ["Coloca una caja detrás de ti a una altura adecuada.", "Párate con los pies separados al ancho de los hombros.", "Desciende controladamente hasta que los glúteos toquen la caja.", "Empuja con los talones para volver a la posición inicial."], "caption_en": "Box squat, a legs exercise using bodyweight. Primary muscles: Quadriceps, Glutes.", "caption_es": "Sentadilla al cajón, un ejercicio de piernas con peso corporal. Músculos principales: Cuádriceps, Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/box-squat.svg"}
{"file_name": "images/box-squat-f.jpg", "slug": "box-squat", "gender": "female", "name_es": "Sentadilla al cajón", "name_en": "Box squat", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["quadriceps", "gluteal"], "secondary_muscles": ["hamstring"], "primary_muscles_en": ["Quadriceps", "Glutes"], "primary_muscles_es": ["Cuádriceps", "Glúteo"], "instructions_en": ["Place a box behind you at an appropriate height.", "Stand with your feet shoulder-width apart.", "Lower yourself in a controlled manner until your glutes touch the box.", "Push through your heels to return to the starting position."], "instructions_es": ["Coloca una caja detrás de ti a una altura adecuada.", "Párate con los pies separados al ancho de los hombros.", "Desciende controladamente hasta que los glúteos toquen la caja.", "Empuja con los talones para volver a la posición inicial."], "caption_en": "Box squat, a legs exercise using bodyweight. Primary muscles: Quadriceps, Glutes.", "caption_es": "Sentadilla al cajón, un ejercicio de piernas con peso corporal. Músculos principales: Cuádriceps, Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/box-squat-f.svg"}
{"file_name": "images/goblet-squats-m.jpg", "slug": "goblet-squats", "gender": "male", "name_es": "Sentadilla goblet", "name_en": "Goblet squat", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["quadriceps", "gluteal"], "secondary_muscles": ["abs", "adductors"], "primary_muscles_en": ["Quadriceps", "Glutes"], "primary_muscles_es": ["Cuádriceps", "Glúteo"], "instructions_en": ["Hold a dumbbell vertically with both hands in front of your chest.", "Position your feet shoulder-width apart, with toes slightly pointed outward.", "Lower your hips back and down, keeping your chest upright and knees aligned with your feet.", "Push through your heels to return to the starting position."], "instructions_es": ["Sujeta una mancuerna verticalmente con ambas manos frente a tu pecho.", "Coloca los pies a la anchura de los hombros, con los dedos ligeramente hacia afuera.", "Baja las caderas hacia atrás y hacia abajo, manteniendo el pecho erguido y las rodillas alineadas con los pies.", "Empuja con los talones para volver a la posición inicial."], "caption_en": "Goblet squat, a legs exercise using dumbbell. Primary muscles: Quadriceps, Glutes.", "caption_es": "Sentadilla goblet, un ejercicio de piernas con mancuerna. Músculos principales: Cuádriceps, Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/goblet-squats.svg"}
{"file_name": "images/goblet-squats-f.jpg", "slug": "goblet-squats", "gender": "female", "name_es": "Sentadilla goblet", "name_en": "Goblet squat", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["quadriceps", "gluteal"], "secondary_muscles": ["abs", "adductors"], "primary_muscles_en": ["Quadriceps", "Glutes"], "primary_muscles_es": ["Cuádriceps", "Glúteo"], "instructions_en": ["Hold a dumbbell vertically with both hands in front of your chest.", "Position your feet shoulder-width apart, with toes slightly pointed outward.", "Lower your hips back and down, keeping your chest upright and knees aligned with your feet.", "Push through your heels to return to the starting position."], "instructions_es": ["Sujeta una mancuerna verticalmente con ambas manos frente a tu pecho.", "Coloca los pies a la anchura de los hombros, con los dedos ligeramente hacia afuera.", "Baja las caderas hacia atrás y hacia abajo, manteniendo el pecho erguido y las rodillas alineadas con los pies.", "Empuja con los talones para volver a la posición inicial."], "caption_en": "Goblet squat, a legs exercise using dumbbell. Primary muscles: Quadriceps, Glutes.", "caption_es": "Sentadilla goblet, un ejercicio de piernas con mancuerna. Músculos principales: Cuádriceps, Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/goblet-squats-f.svg"}
{"file_name": "images/seated-calf-raises-m.jpg", "slug": "seated-calf-raises", "gender": "male", "name_es": "Elevación de gemelos sentado", "name_en": "Seated calf raise", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["calves"], "secondary_muscles": [], "primary_muscles_en": ["Calves"], "primary_muscles_es": ["Gemelos"], "instructions_en": ["Sit on the calf raise machine with your feet on the platform.", "Position the pads on your thighs and adjust the height if needed.", "Lift your heels as high as possible while keeping the balls of your feet on the platform.", "Slowly lower your heels until you feel a good stretch in your calves."], "instructions_es": ["Siéntate en la máquina de elevación de pantorrillas con los pies apoyados en la plataforma.", "Coloca las almohadillas sobre tus muslos y ajusta la altura si es necesario.", "Levanta los talones lo más alto posible mientras mantienes la parte delantera de los pies en la plataforma.", "Baja lentamente los talones hasta sentir un buen estiramiento en las pantorrillas."], "caption_en": "Seated calf raise, a legs exercise using machine. Primary muscles: Calves.", "caption_es": "Elevación de gemelos sentado, un ejercicio de piernas con máquina. Músculos principales: Gemelos.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/seated-calf-raises.svg"}
{"file_name": "images/seated-calf-raises-f.jpg", "slug": "seated-calf-raises", "gender": "female", "name_es": "Elevación de gemelos sentado", "name_en": "Seated calf raise", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["calves"], "secondary_muscles": [], "primary_muscles_en": ["Calves"], "primary_muscles_es": ["Gemelos"], "instructions_en": ["Sit on the calf raise machine with your feet on the platform.", "Position the pads on your thighs and adjust the height if needed.", "Lift your heels as high as possible while keeping the balls of your feet on the platform.", "Slowly lower your heels until you feel a good stretch in your calves."], "instructions_es": ["Siéntate en la máquina de elevación de pantorrillas con los pies apoyados en la plataforma.", "Coloca las almohadillas sobre tus muslos y ajusta la altura si es necesario.", "Levanta los talones lo más alto posible mientras mantienes la parte delantera de los pies en la plataforma.", "Baja lentamente los talones hasta sentir un buen estiramiento en las pantorrillas."], "caption_en": "Seated calf raise, a legs exercise using machine. Primary muscles: Calves.", "caption_es": "Elevación de gemelos sentado, un ejercicio de piernas con máquina. Músculos principales: Gemelos.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/seated-calf-raises-f.svg"}
{"file_name": "images/plank-m.jpg", "slug": "plank", "gender": "male", "name_es": "Plancha", "name_en": "Plank", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["abs"], "secondary_muscles": ["obliques", "lower-back"], "primary_muscles_en": ["Abs"], "primary_muscles_es": ["Abdomen"], "instructions_en": ["Place your forearms and toes on the ground, ensuring your elbows are aligned with your shoulders.", "Keep your body in a straight line from head to heels, avoiding sagging or lifting the hips.", "Engage your core muscles and hold the position, breathing steadily."], "instructions_es": ["Coloca tus antebrazos y puntas de los pies en el suelo, asegurándote de que los codos estén alineados con los hombros.", "Mantén el cuerpo en línea recta desde la cabeza hasta los talones, evitando que las caderas se hundan o se levanten.", "Activa los músculos del abdomen y mantén la posición, respirando de manera controlada."], "caption_en": "Plank, a core exercise using bodyweight. Primary muscles: Abs.", "caption_es": "Plancha, un ejercicio de core con peso corporal. Músculos principales: Abdomen.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/plank.svg"}
{"file_name": "images/plank-f.jpg", "slug": "plank", "gender": "female", "name_es": "Plancha", "name_en": "Plank", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["abs"], "secondary_muscles": ["obliques", "lower-back"], "primary_muscles_en": ["Abs"], "primary_muscles_es": ["Abdomen"], "instructions_en": ["Place your forearms and toes on the ground, ensuring your elbows are aligned with your shoulders.", "Keep your body in a straight line from head to heels, avoiding sagging or lifting the hips.", "Engage your core muscles and hold the position, breathing steadily."], "instructions_es": ["Coloca tus antebrazos y puntas de los pies en el suelo, asegurándote de que los codos estén alineados con los hombros.", "Mantén el cuerpo en línea recta desde la cabeza hasta los talones, evitando que las caderas se hundan o se levanten.", "Activa los músculos del abdomen y mantén la posición, respirando de manera controlada."], "caption_en": "Plank, a core exercise using bodyweight. Primary muscles: Abs.", "caption_es": "Plancha, un ejercicio de core con peso corporal. Músculos principales: Abdomen.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/plank-f.svg"}
{"file_name": "images/side-plank-m.jpg", "slug": "side-plank", "gender": "male", "name_es": "Plancha lateral", "name_en": "Side plank", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["obliques"], "secondary_muscles": ["abs"], "primary_muscles_en": ["Obliques"], "primary_muscles_es": ["Oblicuos"], "instructions_en": ["Lie on your side with legs extended and stacked.", "Place your forearm on the floor, aligning the elbow with the shoulder.", "Lift your hips to form a straight line from feet to head.", "Hold the position, ensuring not to let the hips drop."], "instructions_es": ["Acuéstate de lado con las piernas extendidas y apiladas.", "Apoya el antebrazo en el suelo, alineando el codo con el hombro.", "Eleva las caderas hasta formar una línea recta desde los pies hasta la cabeza.", "Mantén la posición, asegurándote de no dejar caer las caderas."], "caption_en": "Side plank, a core exercise using bodyweight. Primary muscles: Obliques.", "caption_es": "Plancha lateral, un ejercicio de core con peso corporal. Músculos principales: Oblicuos.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/side-plank.svg"}
{"file_name": "images/side-plank-f.jpg", "slug": "side-plank", "gender": "female", "name_es": "Plancha lateral", "name_en": "Side plank", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["obliques"], "secondary_muscles": ["abs"], "primary_muscles_en": ["Obliques"], "primary_muscles_es": ["Oblicuos"], "instructions_en": ["Lie on your side with legs extended and stacked.", "Place your forearm on the floor, aligning the elbow with the shoulder.", "Lift your hips to form a straight line from feet to head.", "Hold the position, ensuring not to let the hips drop."], "instructions_es": ["Acuéstate de lado con las piernas extendidas y apiladas.", "Apoya el antebrazo en el suelo, alineando el codo con el hombro.", "Eleva las caderas hasta formar una línea recta desde los pies hasta la cabeza.", "Mantén la posición, asegurándote de no dejar caer las caderas."], "caption_en": "Side plank, a core exercise using bodyweight. Primary muscles: Obliques.", "caption_es": "Plancha lateral, un ejercicio de core con peso corporal. Músculos principales: Oblicuos.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/side-plank-f.svg"}
{"file_name": "images/dead-bug-m.jpg", "slug": "dead-bug", "gender": "male", "name_es": "Dead bug", "name_en": "Dead bug", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["abs"], "secondary_muscles": ["lower-back"], "primary_muscles_en": ["Abs"], "primary_muscles_es": ["Abdomen"], "instructions_en": ["Lie on your back with your legs raised and knees bent at 90 degrees.", "Extend your arms towards the ceiling, keeping your lower back pressed to the floor.", "Slowly lower your right arm and left leg towards the ground, without touching it.", "Return to the starting position and repeat with your left arm and right leg."], "instructions_es": ["Acuéstate boca arriba con las piernas levantadas y las rodillas dobladas a 90 grados.", "Extiende los brazos hacia el techo, manteniendo la espalda baja pegada al suelo.", "Baja lentamente el brazo derecho y la pierna izquierda hacia el suelo, sin tocarlo.", "Regresa a la posición inicial y repite con el brazo izquierdo y la pierna derecha."], "caption_en": "Dead bug, a core exercise using bodyweight. Primary muscles: Abs.", "caption_es": "Dead bug, un ejercicio de core con peso corporal. Músculos principales: Abdomen.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/dead-bug.svg"}
{"file_name": "images/dead-bug-f.jpg", "slug": "dead-bug", "gender": "female", "name_es": "Dead bug", "name_en": "Dead bug", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["abs"], "secondary_muscles": ["lower-back"], "primary_muscles_en": ["Abs"], "primary_muscles_es": ["Abdomen"], "instructions_en": ["Lie on your back with your legs raised and knees bent at 90 degrees.", "Extend your arms towards the ceiling, keeping your lower back pressed to the floor.", "Slowly lower your right arm and left leg towards the ground, without touching it.", "Return to the starting position and repeat with your left arm and right leg."], "instructions_es": ["Acuéstate boca arriba con las piernas levantadas y las rodillas dobladas a 90 grados.", "Extiende los brazos hacia el techo, manteniendo la espalda baja pegada al suelo.", "Baja lentamente el brazo derecho y la pierna izquierda hacia el suelo, sin tocarlo.", "Regresa a la posición inicial y repite con el brazo izquierdo y la pierna derecha."], "caption_en": "Dead bug, a core exercise using bodyweight. Primary muscles: Abs.", "caption_es": "Dead bug, un ejercicio de core con peso corporal. Músculos principales: Abdomen.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/dead-bug-f.svg"}
{"file_name": "images/neutral-grip-pulldown-m.jpg", "slug": "neutral-grip-pulldown", "gender": "male", "name_es": "Jalón al pecho agarre neutro", "name_en": "Neutral-grip lat pulldown", "group": "back", "group_es": "Espalda", "group_en": "Back", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["upper-back"], "secondary_muscles": ["biceps"], "primary_muscles_en": ["Upper back"], "primary_muscles_es": ["Dorsal"], "instructions_en": ["Adjust the seat and thigh pad according to your height.", "Grip the bar with a neutral grip, palms facing each other.", "Pull the bar down until it touches the top of your chest, keeping your back straight.", "Slowly return to the starting position with control."], "instructions_es": ["Ajusta el asiento y la almohadilla para las piernas según tu altura.", "Sujeta la barra con un agarre neutral, las palmas enfrentadas.", "Tira de la barra hacia abajo hasta que toque la parte superior del pecho, manteniendo la espalda recta.", "Regresa lentamente a la posición inicial con control."], "caption_en": "Neutral-grip lat pulldown, a back exercise using machine. Primary muscles: Upper back.", "caption_es": "Jalón al pecho agarre neutro, un ejercicio de espalda con máquina. Músculos principales: Dorsal.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/neutral-grip-pulldown.svg"}
{"file_name": "images/neutral-grip-pulldown-f.jpg", "slug": "neutral-grip-pulldown", "gender": "female", "name_es": "Jalón al pecho agarre neutro", "name_en": "Neutral-grip lat pulldown", "group": "back", "group_es": "Espalda", "group_en": "Back", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["upper-back"], "secondary_muscles": ["biceps"], "primary_muscles_en": ["Upper back"], "primary_muscles_es": ["Dorsal"], "instructions_en": ["Adjust the seat and thigh pad according to your height.", "Grip the bar with a neutral grip, palms facing each other.", "Pull the bar down until it touches the top of your chest, keeping your back straight.", "Slowly return to the starting position with control."], "instructions_es": ["Ajusta el asiento y la almohadilla para las piernas según tu altura.", "Sujeta la barra con un agarre neutral, las palmas enfrentadas.", "Tira de la barra hacia abajo hasta que toque la parte superior del pecho, manteniendo la espalda recta.", "Regresa lentamente a la posición inicial con control."], "caption_en": "Neutral-grip lat pulldown, a back exercise using machine. Primary muscles: Upper back.", "caption_es": "Jalón al pecho agarre neutro, un ejercicio de espalda con máquina. Músculos principales: Dorsal.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/neutral-grip-pulldown-f.svg"}
{"file_name": "images/upright-row-m.jpg", "slug": "upright-row", "gender": "male", "name_es": "Remo al mentón (elevación al cuello)", "name_en": "Barbell upright row", "group": "shoulders", "group_es": "Hombros", "group_en": "Shoulders", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["deltoids"], "secondary_muscles": ["trapezius", "biceps"], "primary_muscles_en": ["Shoulders"], "primary_muscles_es": ["Hombros"], "instructions_en": ["1. Stand with feet shoulder-width apart and grip the barbell with an overhand grip, hands slightly narrower than shoulder-width.", "2. Keep your back straight and lift the barbell upwards, keeping it close to your body.", "3. Raise your elbows up and out until the bar reaches chest height.", "4. Lower the barbell slowly back to the starting position, controlling the movement."], "instructions_es": ["1. Párate con los pies al ancho de los hombros y sujeta la barra con un agarre prono, manos ligeramente más estrechas que los hombros.", "2. Mantén la espalda recta y levanta la barra hacia arriba, manteniéndola cerca del cuerpo.", "3. Lleva los codos hacia arriba y hacia afuera hasta que la barra llegue a la altura del pecho.", "4. Baja la barra lentamente a la posición inicial, controlando el movimiento."], "caption_en": "Barbell upright row, a shoulders exercise using barbell. Primary muscles: Shoulders.", "caption_es": "Remo al mentón (elevación al cuello), un ejercicio de hombros con barra. Músculos principales: Hombros.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/upright-row.svg"}
{"file_name": "images/upright-row-f.jpg", "slug": "upright-row", "gender": "female", "name_es": "Remo al mentón (elevación al cuello)", "name_en": "Barbell upright row", "group": "shoulders", "group_es": "Hombros", "group_en": "Shoulders", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["deltoids"], "secondary_muscles": ["trapezius", "biceps"], "primary_muscles_en": ["Shoulders"], "primary_muscles_es": ["Hombros"], "instructions_en": ["1. Stand with feet shoulder-width apart and grip the barbell with an overhand grip, hands slightly narrower than shoulder-width.", "2. Keep your back straight and lift the barbell upwards, keeping it close to your body.", "3. Raise your elbows up and out until the bar reaches chest height.", "4. Lower the barbell slowly back to the starting position, controlling the movement."], "instructions_es": ["1. Párate con los pies al ancho de los hombros y sujeta la barra con un agarre prono, manos ligeramente más estrechas que los hombros.", "2. Mantén la espalda recta y levanta la barra hacia arriba, manteniéndola cerca del cuerpo.", "3. Lleva los codos hacia arriba y hacia afuera hasta que la barra llegue a la altura del pecho.", "4. Baja la barra lentamente a la posición inicial, controlando el movimiento."], "caption_en": "Barbell upright row, a shoulders exercise using barbell. Primary muscles: Shoulders.", "caption_es": "Remo al mentón (elevación al cuello), un ejercicio de hombros con barra. Músculos principales: Hombros.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/upright-row-f.svg"}
{"file_name": "images/barbell-squat-m.jpg", "slug": "barbell-squat", "gender": "male", "name_es": "Sentadilla con barra", "name_en": "Barbell squat", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["quadriceps", "gluteal"], "secondary_muscles": ["hamstring", "calves"], "primary_muscles_en": ["Quadriceps", "Glutes"], "primary_muscles_es": ["Cuádriceps", "Glúteo"], "instructions_en": ["Position the barbell across your upper back and grip it with hands slightly wider than shoulder-width.", "Keep your chest up and core tight as you lower your hips back and down, as if sitting.", "Descend until your thighs are at least parallel to the ground, then push through your heels to return to the starting position."], "instructions_es": ["Coloca la barra sobre la parte superior de la espalda y agarra con las manos ligeramente más anchas que los hombros.", "Mantén el pecho erguido y el núcleo apretado mientras bajas las caderas hacia atrás y hacia abajo, como si te sentaras.", "Desciende hasta que los muslos estén al menos paralelos al suelo, luego empuja con los talones para volver a la posición inicial."], "caption_en": "Barbell squat, a legs exercise using barbell. Primary muscles: Quadriceps, Glutes.", "caption_es": "Sentadilla con barra, un ejercicio de piernas con barra. Músculos principales: Cuádriceps, Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/barbell-squat.svg"}
{"file_name": "images/barbell-squat-f.jpg", "slug": "barbell-squat", "gender": "female", "name_es": "Sentadilla con barra", "name_en": "Barbell squat", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["quadriceps", "gluteal"], "secondary_muscles": ["hamstring", "calves"], "primary_muscles_en": ["Quadriceps", "Glutes"], "primary_muscles_es": ["Cuádriceps", "Glúteo"], "instructions_en": ["Position the barbell across your upper back and grip it with hands slightly wider than shoulder-width.", "Keep your chest up and core tight as you lower your hips back and down, as if sitting.", "Descend until your thighs are at least parallel to the ground, then push through your heels to return to the starting position."], "instructions_es": ["Coloca la barra sobre la parte superior de la espalda y agarra con las manos ligeramente más anchas que los hombros.", "Mantén el pecho erguido y el núcleo apretado mientras bajas las caderas hacia atrás y hacia abajo, como si te sentaras.", "Desciende hasta que los muslos estén al menos paralelos al suelo, luego empuja con los talones para volver a la posición inicial."], "caption_en": "Barbell squat, a legs exercise using barbell. Primary muscles: Quadriceps, Glutes.", "caption_es": "Sentadilla con barra, un ejercicio de piernas con barra. Músculos principales: Cuádriceps, Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/barbell-squat-f.svg"}
{"file_name": "images/bulgarian-split-squat-m.jpg", "slug": "bulgarian-split-squat", "gender": "male", "name_es": "Sentadilla búlgara", "name_en": "Bulgarian split squat", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["quadriceps", "gluteal"], "secondary_muscles": ["hamstring"], "primary_muscles_en": ["Quadriceps", "Glutes"], "primary_muscles_es": ["Cuádriceps", "Glúteo"], "instructions_en": ["Place one foot behind you on a bench or elevated platform.", "Step forward with the other foot, ensuring your torso remains upright.", "Slowly lower the back knee toward the ground, keeping the front knee aligned with the ankle.", "Push through the heel of the front foot to return to the starting position."], "instructions_es": ["Coloca un pie detrás de ti sobre un banco o plataforma elevada.", "Da un paso adelante con el otro pie, asegurándote de que el torso esté erguido.", "Baja lentamente la rodilla trasera hacia el suelo, manteniendo la rodilla delantera alineada con el tobillo.", "Empuja con el talón del pie delantero para regresar a la posición inicial."], "caption_en": "Bulgarian split squat, a legs exercise using dumbbell. Primary muscles: Quadriceps, Glutes.", "caption_es": "Sentadilla búlgara, un ejercicio de piernas con mancuerna. Músculos principales: Cuádriceps, Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/bulgarian-split-squat.svg"}
{"file_name": "images/bulgarian-split-squat-f.jpg", "slug": "bulgarian-split-squat", "gender": "female", "name_es": "Sentadilla búlgara", "name_en": "Bulgarian split squat", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["quadriceps", "gluteal"], "secondary_muscles": ["hamstring"], "primary_muscles_en": ["Quadriceps", "Glutes"], "primary_muscles_es": ["Cuádriceps", "Glúteo"], "instructions_en": ["Place one foot behind you on a bench or elevated platform.", "Step forward with the other foot, ensuring your torso remains upright.", "Slowly lower the back knee toward the ground, keeping the front knee aligned with the ankle.", "Push through the heel of the front foot to return to the starting position."], "instructions_es": ["Coloca un pie detrás de ti sobre un banco o plataforma elevada.", "Da un paso adelante con el otro pie, asegurándote de que el torso esté erguido.", "Baja lentamente la rodilla trasera hacia el suelo, manteniendo la rodilla delantera alineada con el tobillo.", "Empuja con el talón del pie delantero para regresar a la posición inicial."], "caption_en": "Bulgarian split squat, a legs exercise using dumbbell. Primary muscles: Quadriceps, Glutes.", "caption_es": "Sentadilla búlgara, un ejercicio de piernas con mancuerna. Músculos principales: Cuádriceps, Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/bulgarian-split-squat-f.svg"}
{"file_name": "images/barbell-bench-press-m.jpg", "slug": "barbell-bench-press", "gender": "male", "name_es": "Press de banca", "name_en": "Barbell bench press", "group": "chest", "group_es": "Pecho", "group_en": "Chest", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["chest"], "secondary_muscles": ["deltoids", "triceps"], "primary_muscles_en": ["Chest"], "primary_muscles_es": ["Pectoral"], "instructions_en": ["Lie on the bench with your feet firmly on the ground.", "Grip the bar with hands slightly wider than shoulder-width.", "Lower the bar slowly until it lightly touches your chest.", "Push the bar up until your arms are fully extended."], "instructions_es": ["Acuéstate en el banco con los pies firmes en el suelo.", "Agarra la barra con las manos un poco más anchas que los hombros.", "Baja la barra lentamente hasta que toque ligeramente el pecho.", "Empuja la barra hacia arriba hasta extender completamente los brazos."], "caption_en": "Barbell bench press, a chest exercise using barbell. Primary muscles: Chest.", "caption_es": "Press de banca, un ejercicio de pecho con barra. Músculos principales: Pectoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/barbell-bench-press.svg"}
{"file_name": "images/barbell-bench-press-f.jpg", "slug": "barbell-bench-press", "gender": "female", "name_es": "Press de banca", "name_en": "Barbell bench press", "group": "chest", "group_es": "Pecho", "group_en": "Chest", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["chest"], "secondary_muscles": ["deltoids", "triceps"], "primary_muscles_en": ["Chest"], "primary_muscles_es": ["Pectoral"], "instructions_en": ["Lie on the bench with your feet firmly on the ground.", "Grip the bar with hands slightly wider than shoulder-width.", "Lower the bar slowly until it lightly touches your chest.", "Push the bar up until your arms are fully extended."], "instructions_es": ["Acuéstate en el banco con los pies firmes en el suelo.", "Agarra la barra con las manos un poco más anchas que los hombros.", "Baja la barra lentamente hasta que toque ligeramente el pecho.", "Empuja la barra hacia arriba hasta extender completamente los brazos."], "caption_en": "Barbell bench press, a chest exercise using barbell. Primary muscles: Chest.", "caption_es": "Press de banca, un ejercicio de pecho con barra. Músculos principales: Pectoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/barbell-bench-press-f.svg"}
{"file_name": "images/dumbbell-bench-press-m.jpg", "slug": "dumbbell-bench-press", "gender": "male", "name_es": "Press de banca con mancuernas", "name_en": "Dumbbell bench press", "group": "chest", "group_es": "Pecho", "group_en": "Chest", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["chest"], "secondary_muscles": ["deltoids", "triceps"], "primary_muscles_en": ["Chest"], "primary_muscles_es": ["Pectoral"], "instructions_en": ["Lie back on a flat bench with a dumbbell in each hand.", "Position the dumbbells at chest level with elbows bent at a 90-degree angle.", "Press the dumbbells upward until your arms are fully extended.", "Slowly lower the dumbbells back to the starting position."], "instructions_es": ["Acuéstate boca arriba en un banco plano con una mancuerna en cada mano.", "Coloca las mancuernas a la altura del pecho con los codos doblados en un ángulo de 90 grados.", "Empuja las mancuernas hacia arriba hasta que los brazos estén completamente extendidos.", "Baja lentamente las mancuernas de vuelta a la posición inicial."], "caption_en": "Dumbbell bench press, a chest exercise using dumbbell. Primary muscles: Chest.", "caption_es": "Press de banca con mancuernas, un ejercicio de pecho con mancuerna. Músculos principales: Pectoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/dumbbell-bench-press.svg"}
{"file_name": "images/dumbbell-bench-press-f.jpg", "slug": "dumbbell-bench-press", "gender": "female", "name_es": "Press de banca con mancuernas", "name_en": "Dumbbell bench press", "group": "chest", "group_es": "Pecho", "group_en": "Chest", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["chest"], "secondary_muscles": ["deltoids", "triceps"], "primary_muscles_en": ["Chest"], "primary_muscles_es": ["Pectoral"], "instructions_en": ["Lie back on a flat bench with a dumbbell in each hand.", "Position the dumbbells at chest level with elbows bent at a 90-degree angle.", "Press the dumbbells upward until your arms are fully extended.", "Slowly lower the dumbbells back to the starting position."], "instructions_es": ["Acuéstate boca arriba en un banco plano con una mancuerna en cada mano.", "Coloca las mancuernas a la altura del pecho con los codos doblados en un ángulo de 90 grados.", "Empuja las mancuernas hacia arriba hasta que los brazos estén completamente extendidos.", "Baja lentamente las mancuernas de vuelta a la posición inicial."], "caption_en": "Dumbbell bench press, a chest exercise using dumbbell. Primary muscles: Chest.", "caption_es": "Press de banca con mancuernas, un ejercicio de pecho con mancuerna. Músculos principales: Pectoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/dumbbell-bench-press-f.svg"}
{"file_name": "images/incline-dumbbell-press-m.jpg", "slug": "incline-dumbbell-press", "gender": "male", "name_es": "Press inclinado con mancuernas", "name_en": "Incline dumbbell press", "group": "chest", "group_es": "Pecho", "group_en": "Chest", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["chest"], "secondary_muscles": ["deltoids", "triceps"], "primary_muscles_en": ["Chest"], "primary_muscles_es": ["Pectoral"], "instructions_en": ["Adjust the bench to a 30-45 degree angle.", "Sit down and place your feet firmly on the floor.", "Hold the dumbbells with a neutral grip and bring them to chest level.", "Press the dumbbells upward until your arms are nearly extended, then lower slowly."], "instructions_es": ["Ajusta el banco a un ángulo de 30-45 grados.", "Siéntate y coloca los pies firmemente en el suelo.", "Sujeta las mancuernas con un agarre neutro y llévalas al nivel del pecho.", "Empuja las mancuernas hacia arriba hasta que los brazos estén casi extendidos, luego baja lentamente."], "caption_en": "Incline dumbbell press, a chest exercise using dumbbell. Primary muscles: Chest.", "caption_es": "Press inclinado con mancuernas, un ejercicio de pecho con mancuerna. Músculos principales: Pectoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/incline-dumbbell-press.svg"}
{"file_name": "images/incline-dumbbell-press-f.jpg", "slug": "incline-dumbbell-press", "gender": "female", "name_es": "Press inclinado con mancuernas", "name_en": "Incline dumbbell press", "group": "chest", "group_es": "Pecho", "group_en": "Chest", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["chest"], "secondary_muscles": ["deltoids", "triceps"], "primary_muscles_en": ["Chest"], "primary_muscles_es": ["Pectoral"], "instructions_en": ["Adjust the bench to a 30-45 degree angle.", "Sit down and place your feet firmly on the floor.", "Hold the dumbbells with a neutral grip and bring them to chest level.", "Press the dumbbells upward until your arms are nearly extended, then lower slowly."], "instructions_es": ["Ajusta el banco a un ángulo de 30-45 grados.", "Siéntate y coloca los pies firmemente en el suelo.", "Sujeta las mancuernas con un agarre neutro y llévalas al nivel del pecho.", "Empuja las mancuernas hacia arriba hasta que los brazos estén casi extendidos, luego baja lentamente."], "caption_en": "Incline dumbbell press, a chest exercise using dumbbell. Primary muscles: Chest.", "caption_es": "Press inclinado con mancuernas, un ejercicio de pecho con mancuerna. Músculos principales: Pectoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/incline-dumbbell-press-f.svg"}
{"file_name": "images/dumbbell-flyes-m.jpg", "slug": "dumbbell-flyes", "gender": "male", "name_es": "Aperturas con mancuernas", "name_en": "Dumbbell flyes", "group": "chest", "group_es": "Pecho", "group_en": "Chest", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["chest"], "secondary_muscles": ["deltoids"], "primary_muscles_en": ["Chest"], "primary_muscles_es": ["Pectoral"], "instructions_en": ["Lie flat on a bench with a dumbbell in each hand.", "Extend your arms above you with palms facing each other and a slight bend in the elbows.", "Lower the dumbbells slowly to the sides in a wide arc until you feel a stretch in the chest.", "Return to the starting position by squeezing your chest and repeat."], "instructions_es": ["Acuéstate boca arriba en un banco plano con una mancuerna en cada mano.", "Extiende los brazos hacia arriba, con las palmas enfrentadas y una ligera flexión en los codos.", "Baja las mancuernas lentamente hacia los lados en un arco amplio hasta sentir un estiramiento en el pecho.", "Regresa a la posición inicial apretando el pecho y repite."], "caption_en": "Dumbbell flyes, a chest exercise using dumbbell. Primary muscles: Chest.", "caption_es": "Aperturas con mancuernas, un ejercicio de pecho con mancuerna. Músculos principales: Pectoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/dumbbell-flyes.svg"}
{"file_name": "images/dumbbell-flyes-f.jpg", "slug": "dumbbell-flyes", "gender": "female", "name_es": "Aperturas con mancuernas", "name_en": "Dumbbell flyes", "group": "chest", "group_es": "Pecho", "group_en": "Chest", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["chest"], "secondary_muscles": ["deltoids"], "primary_muscles_en": ["Chest"], "primary_muscles_es": ["Pectoral"], "instructions_en": ["Lie flat on a bench with a dumbbell in each hand.", "Extend your arms above you with palms facing each other and a slight bend in the elbows.", "Lower the dumbbells slowly to the sides in a wide arc until you feel a stretch in the chest.", "Return to the starting position by squeezing your chest and repeat."], "instructions_es": ["Acuéstate boca arriba en un banco plano con una mancuerna en cada mano.", "Extiende los brazos hacia arriba, con las palmas enfrentadas y una ligera flexión en los codos.", "Baja las mancuernas lentamente hacia los lados en un arco amplio hasta sentir un estiramiento en el pecho.", "Regresa a la posición inicial apretando el pecho y repite."], "caption_en": "Dumbbell flyes, a chest exercise using dumbbell. Primary muscles: Chest.", "caption_es": "Aperturas con mancuernas, un ejercicio de pecho con mancuerna. Músculos principales: Pectoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/dumbbell-flyes-f.svg"}
{"file_name": "images/barbell-row-m.jpg", "slug": "barbell-row", "gender": "male", "name_es": "Remo con barra", "name_en": "Bent-over barbell row", "group": "back", "group_es": "Espalda", "group_en": "Back", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["upper-back", "trapezius"], "secondary_muscles": ["biceps"], "primary_muscles_en": ["Upper back", "Trapezius"], "primary_muscles_es": ["Dorsal", "Trapecio"], "instructions_en": ["Stand with feet shoulder-width apart and grip the barbell with an overhand grip.", "Bend your torso forward, keeping your back straight and knees slightly bent.", "Pull the barbell towards your abdomen, keeping elbows close to your body.", "Lower the barbell in a controlled manner and repeat."], "instructions_es": ["Coloca los pies a la anchura de los hombros y agarra la barra con un agarre por encima.", "Inclina el torso hacia adelante manteniendo la espalda recta y las rodillas ligeramente flexionadas.", "Levanta la barra hacia el abdomen, manteniendo los codos cerca del cuerpo.", "Baja la barra de manera controlada y repite."], "caption_en": "Bent-over barbell row, a back exercise using barbell. Primary muscles: Upper back, Trapezius.", "caption_es": "Remo con barra, un ejercicio de espalda con barra. Músculos principales: Dorsal, Trapecio.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/barbell-row.svg"}
{"file_name": "images/barbell-row-f.jpg", "slug": "barbell-row", "gender": "female", "name_es": "Remo con barra", "name_en": "Bent-over barbell row", "group": "back", "group_es": "Espalda", "group_en": "Back", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["upper-back", "trapezius"], "secondary_muscles": ["biceps"], "primary_muscles_en": ["Upper back", "Trapezius"], "primary_muscles_es": ["Dorsal", "Trapecio"], "instructions_en": ["Stand with feet shoulder-width apart and grip the barbell with an overhand grip.", "Bend your torso forward, keeping your back straight and knees slightly bent.", "Pull the barbell towards your abdomen, keeping elbows close to your body.", "Lower the barbell in a controlled manner and repeat."], "instructions_es": ["Coloca los pies a la anchura de los hombros y agarra la barra con un agarre por encima.", "Inclina el torso hacia adelante manteniendo la espalda recta y las rodillas ligeramente flexionadas.", "Levanta la barra hacia el abdomen, manteniendo los codos cerca del cuerpo.", "Baja la barra de manera controlada y repite."], "caption_en": "Bent-over barbell row, a back exercise using barbell. Primary muscles: Upper back, Trapezius.", "caption_es": "Remo con barra, un ejercicio de espalda con barra. Músculos principales: Dorsal, Trapecio.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/barbell-row-f.svg"}
{"file_name": "images/dumbbell-row-m.jpg", "slug": "dumbbell-row", "gender": "male", "name_es": "Remo con mancuerna", "name_en": "Bent-over dumbbell row", "group": "back", "group_es": "Espalda", "group_en": "Back", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["upper-back"], "secondary_muscles": ["biceps"], "primary_muscles_en": ["Upper back"], "primary_muscles_es": ["Dorsal"], "instructions_en": ["1. Stand with feet shoulder-width apart, holding a dumbbell in each hand.", "2. Bend your torso forward at the hips, keeping your back straight and knees slightly bent.", "3. With arms extended downward, pull the dumbbells towards your waist, keeping elbows close to your body.", "4. Lower the dumbbells in a controlled manner and repeat the movement."], "instructions_es": ["1. Colócate de pie con los pies a la altura de los hombros y sostén una mancuerna en cada mano.", "2. Inclina el torso hacia adelante desde las caderas, manteniendo la espalda recta y las rodillas ligeramente flexionadas.", "3. Con los brazos extendidos hacia abajo, tira de las mancuernas hacia tu cintura, manteniendo los codos cerca del cuerpo.", "4. Baja las mancuernas de manera controlada y repite el movimiento."], "caption_en": "Bent-over dumbbell row, a back exercise using dumbbell. Primary muscles: Upper back.", "caption_es": "Remo con mancuerna, un ejercicio de espalda con mancuerna. Músculos principales: Dorsal.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/dumbbell-row.svg"}
{"file_name": "images/dumbbell-row-f.jpg", "slug": "dumbbell-row", "gender": "female", "name_es": "Remo con mancuerna", "name_en": "Bent-over dumbbell row", "group": "back", "group_es": "Espalda", "group_en": "Back", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["upper-back"], "secondary_muscles": ["biceps"], "primary_muscles_en": ["Upper back"], "primary_muscles_es": ["Dorsal"], "instructions_en": ["1. Stand with feet shoulder-width apart, holding a dumbbell in each hand.", "2. Bend your torso forward at the hips, keeping your back straight and knees slightly bent.", "3. With arms extended downward, pull the dumbbells towards your waist, keeping elbows close to your body.", "4. Lower the dumbbells in a controlled manner and repeat the movement."], "instructions_es": ["1. Colócate de pie con los pies a la altura de los hombros y sostén una mancuerna en cada mano.", "2. Inclina el torso hacia adelante desde las caderas, manteniendo la espalda recta y las rodillas ligeramente flexionadas.", "3. Con los brazos extendidos hacia abajo, tira de las mancuernas hacia tu cintura, manteniendo los codos cerca del cuerpo.", "4. Baja las mancuernas de manera controlada y repite el movimiento."], "caption_en": "Bent-over dumbbell row, a back exercise using dumbbell. Primary muscles: Upper back.", "caption_es": "Remo con mancuerna, un ejercicio de espalda con mancuerna. Músculos principales: Dorsal.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/dumbbell-row-f.svg"}
{"file_name": "images/barbell-overhead-press-m.jpg", "slug": "barbell-overhead-press", "gender": "male", "name_es": "Press militar con barra", "name_en": "Barbell overhead press", "group": "shoulders", "group_es": "Hombros", "group_en": "Shoulders", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["deltoids"], "secondary_muscles": ["triceps"], "primary_muscles_en": ["Shoulders"], "primary_muscles_es": ["Hombros"], "instructions_en": ["Stand with feet shoulder-width apart and grip the barbell with hands slightly wider than shoulder-width.", "Lift the barbell to chest height, ensuring wrists are straight.", "Press the barbell overhead until arms are fully extended, keeping the core tight.", "Lower the barbell slowly back to the starting position, controlling the movement."], "instructions_es": ["Coloca los pies a la anchura de los hombros y agarra la barra con las manos un poco más anchas que los hombros.", "Levanta la barra hasta la altura del pecho, asegurando que las muñecas estén rectas.", "Empuja la barra hacia arriba hasta que los brazos estén completamente extendidos, manteniendo el núcleo firme.", "Baja la barra lentamente de nuevo a la posición inicial, controlando el movimiento."], "caption_en": "Barbell overhead press, a shoulders exercise using barbell. Primary muscles: Shoulders.", "caption_es": "Press militar con barra, un ejercicio de hombros con barra. Músculos principales: Hombros.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/barbell-overhead-press.svg"}
{"file_name": "images/barbell-overhead-press-f.jpg", "slug": "barbell-overhead-press", "gender": "female", "name_es": "Press militar con barra", "name_en": "Barbell overhead press", "group": "shoulders", "group_es": "Hombros", "group_en": "Shoulders", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["deltoids"], "secondary_muscles": ["triceps"], "primary_muscles_en": ["Shoulders"], "primary_muscles_es": ["Hombros"], "instructions_en": ["Stand with feet shoulder-width apart and grip the barbell with hands slightly wider than shoulder-width.", "Lift the barbell to chest height, ensuring wrists are straight.", "Press the barbell overhead until arms are fully extended, keeping the core tight.", "Lower the barbell slowly back to the starting position, controlling the movement."], "instructions_es": ["Coloca los pies a la anchura de los hombros y agarra la barra con las manos un poco más anchas que los hombros.", "Levanta la barra hasta la altura del pecho, asegurando que las muñecas estén rectas.", "Empuja la barra hacia arriba hasta que los brazos estén completamente extendidos, manteniendo el núcleo firme.", "Baja la barra lentamente de nuevo a la posición inicial, controlando el movimiento."], "caption_en": "Barbell overhead press, a shoulders exercise using barbell. Primary muscles: Shoulders.", "caption_es": "Press militar con barra, un ejercicio de hombros con barra. Músculos principales: Hombros.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/barbell-overhead-press-f.svg"}
{"file_name": "images/cable-lateral-raises-m.jpg", "slug": "cable-lateral-raises", "gender": "male", "name_es": "Elevaciones laterales en polea", "name_en": "Cable lateral raises", "group": "shoulders", "group_es": "Hombros", "group_en": "Shoulders", "equipment": "cable", "equipment_es": "Polea", "equipment_en": "Cable", "primary_muscles": ["deltoids"], "secondary_muscles": [], "primary_muscles_en": ["Shoulders"], "primary_muscles_es": ["Hombros"], "instructions_en": ["Set the pulley to the lowest position and grab the handle with one hand.", "Stand sideways to the machine with feet shoulder-width apart.", "Raise your arm laterally until it is shoulder height, keeping the elbow slightly bent.", "Slowly lower the arm back to the starting position and repeat."], "instructions_es": ["Ajusta la polea a la posición más baja y sujeta el mango con una mano.", "Párate de lado a la máquina con los pies separados al ancho de los hombros.", "Levanta el brazo lateralmente hasta que esté a la altura del hombro, manteniendo el codo ligeramente doblado.", "Baja lentamente el brazo a la posición inicial y repite."], "caption_en": "Cable lateral raises, a shoulders exercise using cable. Primary muscles: Shoulders.", "caption_es": "Elevaciones laterales en polea, un ejercicio de hombros con polea. Músculos principales: Hombros.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/cable-lateral-raises.svg"}
{"file_name": "images/cable-lateral-raises-f.jpg", "slug": "cable-lateral-raises", "gender": "female", "name_es": "Elevaciones laterales en polea", "name_en": "Cable lateral raises", "group": "shoulders", "group_es": "Hombros", "group_en": "Shoulders", "equipment": "cable", "equipment_es": "Polea", "equipment_en": "Cable", "primary_muscles": ["deltoids"], "secondary_muscles": [], "primary_muscles_en": ["Shoulders"], "primary_muscles_es": ["Hombros"], "instructions_en": ["Set the pulley to the lowest position and grab the handle with one hand.", "Stand sideways to the machine with feet shoulder-width apart.", "Raise your arm laterally until it is shoulder height, keeping the elbow slightly bent.", "Slowly lower the arm back to the starting position and repeat."], "instructions_es": ["Ajusta la polea a la posición más baja y sujeta el mango con una mano.", "Párate de lado a la máquina con los pies separados al ancho de los hombros.", "Levanta el brazo lateralmente hasta que esté a la altura del hombro, manteniendo el codo ligeramente doblado.", "Baja lentamente el brazo a la posición inicial y repite."], "caption_en": "Cable lateral raises, a shoulders exercise using cable. Primary muscles: Shoulders.", "caption_es": "Elevaciones laterales en polea, un ejercicio de hombros con polea. Músculos principales: Hombros.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/cable-lateral-raises-f.svg"}
{"file_name": "images/barbell-biceps-curl-m.jpg", "slug": "barbell-biceps-curl", "gender": "male", "name_es": "Curl de bíceps con barra", "name_en": "Barbell biceps curl", "group": "arms", "group_es": "Brazos", "group_en": "Arms", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["biceps"], "secondary_muscles": ["forearm"], "primary_muscles_en": ["Biceps"], "primary_muscles_es": ["Bíceps"], "instructions_en": ["Stand upright with feet shoulder-width apart.", "Hold the bar with palms facing up and elbows close to your body.", "Lift the bar towards your shoulders, keeping elbows still.", "Slowly lower the bar back to the starting position."], "instructions_es": ["Párate derecho con los pies al ancho de los hombros.", "Sujeta la barra con las palmas hacia arriba y los codos cerca del cuerpo.", "Levanta la barra hacia los hombros, manteniendo los codos inmóviles.", "Baja lentamente la barra a la posición inicial."], "caption_en": "Barbell biceps curl, a arms exercise using barbell. Primary muscles: Biceps.", "caption_es": "Curl de bíceps con barra, un ejercicio de brazos con barra. Músculos principales: Bíceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/barbell-biceps-curl.svg"}
{"file_name": "images/barbell-biceps-curl-f.jpg", "slug": "barbell-biceps-curl", "gender": "female", "name_es": "Curl de bíceps con barra", "name_en": "Barbell biceps curl", "group": "arms", "group_es": "Brazos", "group_en": "Arms", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["biceps"], "secondary_muscles": ["forearm"], "primary_muscles_en": ["Biceps"], "primary_muscles_es": ["Bíceps"], "instructions_en": ["Stand upright with feet shoulder-width apart.", "Hold the bar with palms facing up and elbows close to your body.", "Lift the bar towards your shoulders, keeping elbows still.", "Slowly lower the bar back to the starting position."], "instructions_es": ["Párate derecho con los pies al ancho de los hombros.", "Sujeta la barra con las palmas hacia arriba y los codos cerca del cuerpo.", "Levanta la barra hacia los hombros, manteniendo los codos inmóviles.", "Baja lentamente la barra a la posición inicial."], "caption_en": "Barbell biceps curl, a arms exercise using barbell. Primary muscles: Biceps.", "caption_es": "Curl de bíceps con barra, un ejercicio de brazos con barra. Músculos principales: Bíceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/barbell-biceps-curl-f.svg"}
{"file_name": "images/overhead-triceps-extension-m.jpg", "slug": "overhead-triceps-extension", "gender": "male", "name_es": "Extensión de tríceps sobre la cabeza", "name_en": "Overhead triceps extension", "group": "arms", "group_es": "Brazos", "group_en": "Arms", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["triceps"], "secondary_muscles": [], "primary_muscles_en": ["Triceps"], "primary_muscles_es": ["Tríceps"], "instructions_en": ["Hold a dumbbell with both hands and lift it above your head, keeping your elbows close to your ears.", "Lower the dumbbell behind your head by bending your elbows, keeping your arms stable.", "Extend your arms back up to return to the starting position."], "instructions_es": ["Sujeta una mancuerna con ambas manos y levántala por encima de tu cabeza, manteniendo los codos cerca de las orejas.", "Baja la mancuerna detrás de la cabeza doblando los codos, manteniendo los brazos estables.", "Extiende los brazos de nuevo hacia arriba para regresar a la posición inicial."], "caption_en": "Overhead triceps extension, a arms exercise using dumbbell. Primary muscles: Triceps.", "caption_es": "Extensión de tríceps sobre la cabeza, un ejercicio de brazos con mancuerna. Músculos principales: Tríceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/overhead-triceps-extension.svg"}
{"file_name": "images/overhead-triceps-extension-f.jpg", "slug": "overhead-triceps-extension", "gender": "female", "name_es": "Extensión de tríceps sobre la cabeza", "name_en": "Overhead triceps extension", "group": "arms", "group_es": "Brazos", "group_en": "Arms", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["triceps"], "secondary_muscles": [], "primary_muscles_en": ["Triceps"], "primary_muscles_es": ["Tríceps"], "instructions_en": ["Hold a dumbbell with both hands and lift it above your head, keeping your elbows close to your ears.", "Lower the dumbbell behind your head by bending your elbows, keeping your arms stable.", "Extend your arms back up to return to the starting position."], "instructions_es": ["Sujeta una mancuerna con ambas manos y levántala por encima de tu cabeza, manteniendo los codos cerca de las orejas.", "Baja la mancuerna detrás de la cabeza doblando los codos, manteniendo los brazos estables.", "Extiende los brazos de nuevo hacia arriba para regresar a la posición inicial."], "caption_en": "Overhead triceps extension, a arms exercise using dumbbell. Primary muscles: Triceps.", "caption_es": "Extensión de tríceps sobre la cabeza, un ejercicio de brazos con mancuerna. Músculos principales: Tríceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/overhead-triceps-extension-f.svg"}
{"file_name": "images/standing-calf-raises-m.jpg", "slug": "standing-calf-raises", "gender": "male", "name_es": "Elevación de gemelos de pie", "name_en": "Standing calf raise", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["calves"], "secondary_muscles": [], "primary_muscles_en": ["Calves"], "primary_muscles_es": ["Gemelos"], "instructions_en": ["1. Stand with feet shoulder-width apart and toes pointing forward.", "2. Keep your back straight and core engaged as you slowly rise onto the balls of your feet.", "3. Hold the elevated position for a second, then lower your heels in a controlled manner."], "instructions_es": ["1. Párate con los pies separados al ancho de los hombros y las puntas de los pies apuntando hacia adelante.", "2. Mantén la espalda recta y el abdomen contraído mientras te elevas lentamente sobre las puntas de los pies.", "3. Sostén la posición elevada por un segundo, luego baja los talones de manera controlada."], "caption_en": "Standing calf raise, a legs exercise using barbell. Primary muscles: Calves.", "caption_es": "Elevación de gemelos de pie, un ejercicio de piernas con barra. Músculos principales: Gemelos.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/standing-calf-raises.svg"}
{"file_name": "images/standing-calf-raises-f.jpg", "slug": "standing-calf-raises", "gender": "female", "name_es": "Elevación de gemelos de pie", "name_en": "Standing calf raise", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["calves"], "secondary_muscles": [], "primary_muscles_en": ["Calves"], "primary_muscles_es": ["Gemelos"], "instructions_en": ["1. Stand with feet shoulder-width apart and toes pointing forward.", "2. Keep your back straight and core engaged as you slowly rise onto the balls of your feet.", "3. Hold the elevated position for a second, then lower your heels in a controlled manner."], "instructions_es": ["1. Párate con los pies separados al ancho de los hombros y las puntas de los pies apuntando hacia adelante.", "2. Mantén la espalda recta y el abdomen contraído mientras te elevas lentamente sobre las puntas de los pies.", "3. Sostén la posición elevada por un segundo, luego baja los talones de manera controlada."], "caption_en": "Standing calf raise, a legs exercise using barbell. Primary muscles: Calves.", "caption_es": "Elevación de gemelos de pie, un ejercicio de piernas con barra. Músculos principales: Gemelos.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/standing-calf-raises-f.svg"}
{"file_name": "images/bodyweight-squat-m.jpg", "slug": "bodyweight-squat", "gender": "male", "name_es": "Sentadilla sin peso", "name_en": "Bodyweight squat", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["quadriceps", "gluteal"], "secondary_muscles": ["hamstring", "calves", "adductors"], "primary_muscles_en": ["Quadriceps", "Glutes"], "primary_muscles_es": ["Cuádriceps", "Glúteo"], "instructions_en": ["Stand with feet shoulder-width apart.", "Slowly lower your hips as if sitting back, keeping your chest upright.", "Descend until your thighs are parallel to the ground.", "Push through your heels to return to the starting position."], "instructions_es": ["Párate con los pies al ancho de los hombros.", "Baja lentamente las caderas como si te fueras a sentar, manteniendo el pecho erguido.", "Desciende hasta que los muslos estén paralelos al suelo.", "Empuja a través de los talones para volver a la posición inicial."], "caption_en": "Bodyweight squat, a legs exercise using bodyweight. Primary muscles: Quadriceps, Glutes.", "caption_es": "Sentadilla sin peso, un ejercicio de piernas con peso corporal. Músculos principales: Cuádriceps, Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/bodyweight-squat.svg"}
{"file_name": "images/bodyweight-squat-f.jpg", "slug": "bodyweight-squat", "gender": "female", "name_es": "Sentadilla sin peso", "name_en": "Bodyweight squat", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["quadriceps", "gluteal"], "secondary_muscles": ["hamstring", "calves", "adductors"], "primary_muscles_en": ["Quadriceps", "Glutes"], "primary_muscles_es": ["Cuádriceps", "Glúteo"], "instructions_en": ["Stand with feet shoulder-width apart.", "Slowly lower your hips as if sitting back, keeping your chest upright.", "Descend until your thighs are parallel to the ground.", "Push through your heels to return to the starting position."], "instructions_es": ["Párate con los pies al ancho de los hombros.", "Baja lentamente las caderas como si te fueras a sentar, manteniendo el pecho erguido.", "Desciende hasta que los muslos estén paralelos al suelo.", "Empuja a través de los talones para volver a la posición inicial."], "caption_en": "Bodyweight squat, a legs exercise using bodyweight. Primary muscles: Quadriceps, Glutes.", "caption_es": "Sentadilla sin peso, un ejercicio de piernas con peso corporal. Músculos principales: Cuádriceps, Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/bodyweight-squat-f.svg"}
{"file_name": "images/hack-squat-m.jpg", "slug": "hack-squat", "gender": "male", "name_es": "Sentadilla hack vertical", "name_en": "Hack squat (upright)", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["quadriceps", "gluteal"], "secondary_muscles": ["hamstring"], "primary_muscles_en": ["Quadriceps", "Glutes"], "primary_muscles_es": ["Cuádriceps", "Glúteo"], "instructions_en": ["Place your feet shoulder-width apart on the platform of the hack squat machine.", "Slowly lower yourself by bending your knees until your thighs are parallel to the floor.", "Push through your heels to return to the starting position, keeping your back straight."], "instructions_es": ["Coloca los pies a la anchura de los hombros en la plataforma de la máquina hack squat.", "Desciende lentamente doblando las rodillas hasta que los muslos estén paralelos al suelo.", "Empuja con los talones para volver a la posición inicial, manteniendo la espalda recta."], "caption_en": "Hack squat (upright), a legs exercise using machine. Primary muscles: Quadriceps, Glutes.", "caption_es": "Sentadilla hack vertical, un ejercicio de piernas con máquina. Músculos principales: Cuádriceps, Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/hack-squat.svg"}
{"file_name": "images/hack-squat-f.jpg", "slug": "hack-squat", "gender": "female", "name_es": "Sentadilla hack vertical", "name_en": "Hack squat (upright)", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["quadriceps", "gluteal"], "secondary_muscles": ["hamstring"], "primary_muscles_en": ["Quadriceps", "Glutes"], "primary_muscles_es": ["Cuádriceps", "Glúteo"], "instructions_en": ["Place your feet shoulder-width apart on the platform of the hack squat machine.", "Slowly lower yourself by bending your knees until your thighs are parallel to the floor.", "Push through your heels to return to the starting position, keeping your back straight."], "instructions_es": ["Coloca los pies a la anchura de los hombros en la plataforma de la máquina hack squat.", "Desciende lentamente doblando las rodillas hasta que los muslos estén paralelos al suelo.", "Empuja con los talones para volver a la posición inicial, manteniendo la espalda recta."], "caption_en": "Hack squat (upright), a legs exercise using machine. Primary muscles: Quadriceps, Glutes.", "caption_es": "Sentadilla hack vertical, un ejercicio de piernas con máquina. Músculos principales: Cuádriceps, Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/hack-squat-f.svg"}
{"file_name": "images/deadlift-m.jpg", "slug": "deadlift", "gender": "male", "name_es": "Peso muerto", "name_en": "Deadlift", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["gluteal", "hamstring", "lower-back"], "secondary_muscles": ["quadriceps", "trapezius", "upper-back", "forearm"], "primary_muscles_en": ["Glutes", "Hamstrings", "Lower back"], "primary_muscles_es": ["Glúteo", "Femoral", "Lumbar"], "instructions_en": ["Place your feet shoulder-width apart and grip the bar with an overhand grip.", "Keep your back straight and lift the bar by extending your hips and knees.", "Keep the bar close to your body as you stand up fully.", "Lower the bar back to the ground in a controlled manner, maintaining form."], "instructions_es": ["Coloca los pies a la altura de los hombros y agarra la barra con un agarre por encima.", "Mantén la espalda recta y levanta la barra extendiendo las caderas y rodillas.", "Lleva la barra cerca del cuerpo mientras te pones de pie completamente.", "Baja la barra controladamente hasta el suelo, manteniendo la forma."], "caption_en": "Deadlift, a legs exercise using barbell. Primary muscles: Glutes, Hamstrings, Lower back.", "caption_es": "Peso muerto, un ejercicio de piernas con barra. Músculos principales: Glúteo, Femoral, Lumbar.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/deadlift.svg"}
{"file_name": "images/deadlift-f.jpg", "slug": "deadlift", "gender": "female", "name_es": "Peso muerto", "name_en": "Deadlift", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["gluteal", "hamstring", "lower-back"], "secondary_muscles": ["quadriceps", "trapezius", "upper-back", "forearm"], "primary_muscles_en": ["Glutes", "Hamstrings", "Lower back"], "primary_muscles_es": ["Glúteo", "Femoral", "Lumbar"], "instructions_en": ["Place your feet shoulder-width apart and grip the bar with an overhand grip.", "Keep your back straight and lift the bar by extending your hips and knees.", "Keep the bar close to your body as you stand up fully.", "Lower the bar back to the ground in a controlled manner, maintaining form."], "instructions_es": ["Coloca los pies a la altura de los hombros y agarra la barra con un agarre por encima.", "Mantén la espalda recta y levanta la barra extendiendo las caderas y rodillas.", "Lleva la barra cerca del cuerpo mientras te pones de pie completamente.", "Baja la barra controladamente hasta el suelo, manteniendo la forma."], "caption_en": "Deadlift, a legs exercise using barbell. Primary muscles: Glutes, Hamstrings, Lower back.", "caption_es": "Peso muerto, un ejercicio de piernas con barra. Músculos principales: Glúteo, Femoral, Lumbar.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/deadlift-f.svg"}
{"file_name": "images/pull-ups-m.jpg", "slug": "pull-ups", "gender": "male", "name_es": "Dominadas", "name_en": "Pull-ups", "group": "back", "group_es": "Espalda", "group_en": "Back", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["upper-back"], "secondary_muscles": ["biceps", "forearm"], "primary_muscles_en": ["Upper back"], "primary_muscles_es": ["Dorsal"], "instructions_en": ["Grab the bar with palms facing forward, shoulder-width apart.", "Hang fully extended, then pull your body up until your chin clears the bar.", "Lower yourself in a controlled manner back to the starting position."], "instructions_es": ["Agarra la barra con las palmas mirando hacia adelante, a la anchura de los hombros.", "Cuelga completamente extendido, luego tira de tu cuerpo hacia arriba hasta que la barbilla pase la barra.", "Baja controladamente hasta la posición inicial."], "caption_en": "Pull-ups, a back exercise using bodyweight. Primary muscles: Upper back.", "caption_es": "Dominadas, un ejercicio de espalda con peso corporal. Músculos principales: Dorsal.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/pull-ups.svg"}
{"file_name": "images/pull-ups-f.jpg", "slug": "pull-ups", "gender": "female", "name_es": "Dominadas", "name_en": "Pull-ups", "group": "back", "group_es": "Espalda", "group_en": "Back", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["upper-back"], "secondary_muscles": ["biceps", "forearm"], "primary_muscles_en": ["Upper back"], "primary_muscles_es": ["Dorsal"], "instructions_en": ["Grab the bar with palms facing forward, shoulder-width apart.", "Hang fully extended, then pull your body up until your chin clears the bar.", "Lower yourself in a controlled manner back to the starting position."], "instructions_es": ["Agarra la barra con las palmas mirando hacia adelante, a la anchura de los hombros.", "Cuelga completamente extendido, luego tira de tu cuerpo hacia arriba hasta que la barbilla pase la barra.", "Baja controladamente hasta la posición inicial."], "caption_en": "Pull-ups, a back exercise using bodyweight. Primary muscles: Upper back.", "caption_es": "Dominadas, un ejercicio de espalda con peso corporal. Músculos principales: Dorsal.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/pull-ups-f.svg"}
{"file_name": "images/treadmill-m.jpg", "slug": "treadmill", "gender": "male", "name_es": "Cinta de correr", "name_en": "Treadmill", "group": "cardio", "group_es": "Cardio", "group_en": "Cardio", "equipment": "cardio", "equipment_es": "Cardio", "equipment_en": "Cardio", "primary_muscles": ["quadriceps", "hamstring", "gluteal", "calves"], "secondary_muscles": [], "primary_muscles_en": ["Quadriceps", "Hamstrings", "Glutes", "Calves"], "primary_muscles_es": ["Cuádriceps", "Femoral", "Glúteo", "Gemelos"], "instructions_en": ["Set the treadmill speed and incline to a comfortable level.", "Maintain an upright and relaxed posture while walking or running.", "Use a natural stride, landing softly on your heel.", "Keep a steady pace and breathe regularly."], "instructions_es": ["Ajusta la velocidad e inclinación de la cinta a un nivel cómodo.", "Mantén una postura erguida y relajada mientras caminas o corres.", "Usa una zancada natural, aterrizando suavemente con el talón.", "Mantén el ritmo constante y respira de manera regular."], "caption_en": "Treadmill, a cardio exercise using cardio. Primary muscles: Quadriceps, Hamstrings, Glutes, Calves.", "caption_es": "Cinta de correr, un ejercicio de cardio con cardio. Músculos principales: Cuádriceps, Femoral, Glúteo, Gemelos.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/treadmill.svg"}
{"file_name": "images/treadmill-f.jpg", "slug": "treadmill", "gender": "female", "name_es": "Cinta de correr", "name_en": "Treadmill", "group": "cardio", "group_es": "Cardio", "group_en": "Cardio", "equipment": "cardio", "equipment_es": "Cardio", "equipment_en": "Cardio", "primary_muscles": ["quadriceps", "hamstring", "gluteal", "calves"], "secondary_muscles": [], "primary_muscles_en": ["Quadriceps", "Hamstrings", "Glutes", "Calves"], "primary_muscles_es": ["Cuádriceps", "Femoral", "Glúteo", "Gemelos"], "instructions_en": ["Set the treadmill speed and incline to a comfortable level.", "Maintain an upright and relaxed posture while walking or running.", "Use a natural stride, landing softly on your heel.", "Keep a steady pace and breathe regularly."], "instructions_es": ["Ajusta la velocidad e inclinación de la cinta a un nivel cómodo.", "Mantén una postura erguida y relajada mientras caminas o corres.", "Usa una zancada natural, aterrizando suavemente con el talón.", "Mantén el ritmo constante y respira de manera regular."], "caption_en": "Treadmill, a cardio exercise using cardio. Primary muscles: Quadriceps, Hamstrings, Glutes, Calves.", "caption_es": "Cinta de correr, un ejercicio de cardio con cardio. Músculos principales: Cuádriceps, Femoral, Glúteo, Gemelos.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/treadmill-f.svg"}
{"file_name": "images/elliptical-m.jpg", "slug": "elliptical", "gender": "male", "name_es": "Elíptica", "name_en": "Elliptical trainer", "group": "cardio", "group_es": "Cardio", "group_en": "Cardio", "equipment": "cardio", "equipment_es": "Cardio", "equipment_en": "Cardio", "primary_muscles": ["quadriceps", "gluteal", "hamstring"], "secondary_muscles": ["calves", "deltoids"], "primary_muscles_en": ["Quadriceps", "Glutes", "Hamstrings"], "primary_muscles_es": ["Cuádriceps", "Glúteo", "Femoral"], "instructions_en": ["Adjust the resistance and incline to a comfortable level.", "Place your feet on the pedals and grip the handles.", "Start moving your feet in an elliptical motion, maintaining an upright posture.", "Gradually increase speed and resistance according to your fitness level."], "instructions_es": ["Ajusta la resistencia y la inclinación a un nivel cómodo.", "Coloca los pies en los pedales y agarra las manijas.", "Comienza a mover los pies en un movimiento elíptico, manteniendo una postura erguida.", "Aumenta gradualmente la velocidad y resistencia según tu nivel de condición física."], "caption_en": "Elliptical trainer, a cardio exercise using cardio. Primary muscles: Quadriceps, Glutes, Hamstrings.", "caption_es": "Elíptica, un ejercicio de cardio con cardio. Músculos principales: Cuádriceps, Glúteo, Femoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/elliptical.svg"}
{"file_name": "images/elliptical-f.jpg", "slug": "elliptical", "gender": "female", "name_es": "Elíptica", "name_en": "Elliptical trainer", "group": "cardio", "group_es": "Cardio", "group_en": "Cardio", "equipment": "cardio", "equipment_es": "Cardio", "equipment_en": "Cardio", "primary_muscles": ["quadriceps", "gluteal", "hamstring"], "secondary_muscles": ["calves", "deltoids"], "primary_muscles_en": ["Quadriceps", "Glutes", "Hamstrings"], "primary_muscles_es": ["Cuádriceps", "Glúteo", "Femoral"], "instructions_en": ["Adjust the resistance and incline to a comfortable level.", "Place your feet on the pedals and grip the handles.", "Start moving your feet in an elliptical motion, maintaining an upright posture.", "Gradually increase speed and resistance according to your fitness level."], "instructions_es": ["Ajusta la resistencia y la inclinación a un nivel cómodo.", "Coloca los pies en los pedales y agarra las manijas.", "Comienza a mover los pies en un movimiento elíptico, manteniendo una postura erguida.", "Aumenta gradualmente la velocidad y resistencia según tu nivel de condición física."], "caption_en": "Elliptical trainer, a cardio exercise using cardio. Primary muscles: Quadriceps, Glutes, Hamstrings.", "caption_es": "Elíptica, un ejercicio de cardio con cardio. Músculos principales: Cuádriceps, Glúteo, Femoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/elliptical-f.svg"}
{"file_name": "images/stationary-bike-m.jpg", "slug": "stationary-bike", "gender": "male", "name_es": "Bicicleta estática", "name_en": "Stationary bike", "group": "cardio", "group_es": "Cardio", "group_en": "Cardio", "equipment": "cardio", "equipment_es": "Cardio", "equipment_en": "Cardio", "primary_muscles": ["quadriceps", "hamstring"], "secondary_muscles": ["gluteal", "calves"], "primary_muscles_en": ["Quadriceps", "Hamstrings"], "primary_muscles_es": ["Cuádriceps", "Femoral"], "instructions_en": ["Adjust the seat height so your legs are slightly bent when pedaling.", "Place your feet on the pedals and secure the straps if necessary.", "Start pedaling at a comfortable pace, keeping your back straight and shoulders relaxed."], "instructions_es": ["Ajusta la altura del asiento para que tus piernas estén ligeramente dobladas al pedalear.", "Coloca los pies en los pedales y ajusta las correas de seguridad si es necesario.", "Comienza a pedalear a un ritmo cómodo, manteniendo la espalda recta y los hombros relajados."], "caption_en": "Stationary bike, a cardio exercise using cardio. Primary muscles: Quadriceps, Hamstrings.", "caption_es": "Bicicleta estática, un ejercicio de cardio con cardio. Músculos principales: Cuádriceps, Femoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/stationary-bike.svg"}
{"file_name": "images/stationary-bike-f.jpg", "slug": "stationary-bike", "gender": "female", "name_es": "Bicicleta estática", "name_en": "Stationary bike", "group": "cardio", "group_es": "Cardio", "group_en": "Cardio", "equipment": "cardio", "equipment_es": "Cardio", "equipment_en": "Cardio", "primary_muscles": ["quadriceps", "hamstring"], "secondary_muscles": ["gluteal", "calves"], "primary_muscles_en": ["Quadriceps", "Hamstrings"], "primary_muscles_es": ["Cuádriceps", "Femoral"], "instructions_en": ["Adjust the seat height so your legs are slightly bent when pedaling.", "Place your feet on the pedals and secure the straps if necessary.", "Start pedaling at a comfortable pace, keeping your back straight and shoulders relaxed."], "instructions_es": ["Ajusta la altura del asiento para que tus piernas estén ligeramente dobladas al pedalear.", "Coloca los pies en los pedales y ajusta las correas de seguridad si es necesario.", "Comienza a pedalear a un ritmo cómodo, manteniendo la espalda recta y los hombros relajados."], "caption_en": "Stationary bike, a cardio exercise using cardio. Primary muscles: Quadriceps, Hamstrings.", "caption_es": "Bicicleta estática, un ejercicio de cardio con cardio. Músculos principales: Cuádriceps, Femoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/stationary-bike-f.svg"}
{"file_name": "images/rowing-machine-m.jpg", "slug": "rowing-machine", "gender": "male", "name_es": "Remo (cardio)", "name_en": "Rowing machine", "group": "cardio", "group_es": "Cardio", "group_en": "Cardio", "equipment": "cardio", "equipment_es": "Cardio", "equipment_en": "Cardio", "primary_muscles": ["upper-back", "quadriceps"], "secondary_muscles": ["biceps", "hamstring", "gluteal", "forearm"], "primary_muscles_en": ["Upper back", "Quadriceps"], "primary_muscles_es": ["Dorsal", "Cuádriceps"], "instructions_en": ["Adjust the seat and resistance to your level.", "Place your feet on the pedals and grip the handle with both hands.", "Push with your legs while pulling the handle towards your chest.", "Return to the starting position by extending your arms and bending your knees."], "instructions_es": ["Ajusta el asiento y la resistencia a tu nivel.", "Coloca los pies en los pedales y sujeta el mango con ambas manos.", "Empuja con las piernas mientras tiras del mango hacia tu pecho.", "Regresa a la posición inicial extendiendo los brazos y doblando las rodillas."], "caption_en": "Rowing machine, a cardio exercise using cardio. Primary muscles: Upper back, Quadriceps.", "caption_es": "Remo (cardio), un ejercicio de cardio con cardio. Músculos principales: Dorsal, Cuádriceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/rowing-machine.svg"}
{"file_name": "images/rowing-machine-f.jpg", "slug": "rowing-machine", "gender": "female", "name_es": "Remo (cardio)", "name_en": "Rowing machine", "group": "cardio", "group_es": "Cardio", "group_en": "Cardio", "equipment": "cardio", "equipment_es": "Cardio", "equipment_en": "Cardio", "primary_muscles": ["upper-back", "quadriceps"], "secondary_muscles": ["biceps", "hamstring", "gluteal", "forearm"], "primary_muscles_en": ["Upper back", "Quadriceps"], "primary_muscles_es": ["Dorsal", "Cuádriceps"], "instructions_en": ["Adjust the seat and resistance to your level.", "Place your feet on the pedals and grip the handle with both hands.", "Push with your legs while pulling the handle towards your chest.", "Return to the starting position by extending your arms and bending your knees."], "instructions_es": ["Ajusta el asiento y la resistencia a tu nivel.", "Coloca los pies en los pedales y sujeta el mango con ambas manos.", "Empuja con las piernas mientras tiras del mango hacia tu pecho.", "Regresa a la posición inicial extendiendo los brazos y doblando las rodillas."], "caption_en": "Rowing machine, a cardio exercise using cardio. Primary muscles: Upper back, Quadriceps.", "caption_es": "Remo (cardio), un ejercicio de cardio con cardio. Músculos principales: Dorsal, Cuádriceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/rowing-machine-f.svg"}
{"file_name": "images/burpees-m.jpg", "slug": "burpees", "gender": "male", "name_es": "Burpees", "name_en": "Burpees", "group": "cardio", "group_es": "Cardio", "group_en": "Cardio", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["quadriceps", "chest"], "secondary_muscles": ["gluteal", "deltoids", "triceps", "abs"], "primary_muscles_en": ["Quadriceps", "Chest"], "primary_muscles_es": ["Cuádriceps", "Pectoral"], "instructions_en": ["Start standing with feet shoulder-width apart.", "Squat down and place your hands on the floor in front of you.", "Jump your feet back to enter a plank position.", "Perform a push-up, then jump your feet forward and rise up with a jump."], "instructions_es": ["Comienza de pie con los pies separados al ancho de los hombros.", "Baja en cuclillas y coloca las manos en el suelo frente a ti.", "Salta con los pies hacia atrás para entrar en posición de plancha.", "Realiza una flexión de brazos, luego salta con los pies hacia adelante y levántate de un salto."], "caption_en": "Burpees, a cardio exercise using bodyweight. Primary muscles: Quadriceps, Chest.", "caption_es": "Burpees, un ejercicio de cardio con peso corporal. Músculos principales: Cuádriceps, Pectoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/burpees.svg"}
{"file_name": "images/burpees-f.jpg", "slug": "burpees", "gender": "female", "name_es": "Burpees", "name_en": "Burpees", "group": "cardio", "group_es": "Cardio", "group_en": "Cardio", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["quadriceps", "chest"], "secondary_muscles": ["gluteal", "deltoids", "triceps", "abs"], "primary_muscles_en": ["Quadriceps", "Chest"], "primary_muscles_es": ["Cuádriceps", "Pectoral"], "instructions_en": ["Start standing with feet shoulder-width apart.", "Squat down and place your hands on the floor in front of you.", "Jump your feet back to enter a plank position.", "Perform a push-up, then jump your feet forward and rise up with a jump."], "instructions_es": ["Comienza de pie con los pies separados al ancho de los hombros.", "Baja en cuclillas y coloca las manos en el suelo frente a ti.", "Salta con los pies hacia atrás para entrar en posición de plancha.", "Realiza una flexión de brazos, luego salta con los pies hacia adelante y levántate de un salto."], "caption_en": "Burpees, a cardio exercise using bodyweight. Primary muscles: Quadriceps, Chest.", "caption_es": "Burpees, un ejercicio de cardio con peso corporal. Músculos principales: Cuádriceps, Pectoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/burpees-f.svg"}
{"file_name": "images/crunch-m.jpg", "slug": "crunch", "gender": "male", "name_es": "Crunch abdominal", "name_en": "Abdominal crunch", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["abs"], "secondary_muscles": [], "primary_muscles_en": ["Abs"], "primary_muscles_es": ["Abdomen"], "instructions_en": ["Lie on your back with knees bent and feet flat on the floor.", "Place your hands lightly behind your head, avoiding pulling on the neck.", "Engage your abdominal muscles and lift your shoulders off the floor, keeping the lower back in contact with the ground.", "Slowly lower your shoulders back to the floor and repeat."], "instructions_es": ["Acuéstate boca arriba con las rodillas dobladas y los pies planos en el suelo.", "Coloca las manos ligeramente detrás de la cabeza, sin tirar del cuello.", "Contrae los músculos abdominales y eleva los hombros del suelo, manteniendo la parte baja de la espalda en contacto con el suelo.", "Baja lentamente los hombros de nuevo al suelo y repite."], "caption_en": "Abdominal crunch, a core exercise using bodyweight. Primary muscles: Abs.", "caption_es": "Crunch abdominal, un ejercicio de core con peso corporal. Músculos principales: Abdomen.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/crunch.svg"}
{"file_name": "images/crunch-f.jpg", "slug": "crunch", "gender": "female", "name_es": "Crunch abdominal", "name_en": "Abdominal crunch", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["abs"], "secondary_muscles": [], "primary_muscles_en": ["Abs"], "primary_muscles_es": ["Abdomen"], "instructions_en": ["Lie on your back with knees bent and feet flat on the floor.", "Place your hands lightly behind your head, avoiding pulling on the neck.", "Engage your abdominal muscles and lift your shoulders off the floor, keeping the lower back in contact with the ground.", "Slowly lower your shoulders back to the floor and repeat."], "instructions_es": ["Acuéstate boca arriba con las rodillas dobladas y los pies planos en el suelo.", "Coloca las manos ligeramente detrás de la cabeza, sin tirar del cuello.", "Contrae los músculos abdominales y eleva los hombros del suelo, manteniendo la parte baja de la espalda en contacto con el suelo.", "Baja lentamente los hombros de nuevo al suelo y repite."], "caption_en": "Abdominal crunch, a core exercise using bodyweight. Primary muscles: Abs.", "caption_es": "Crunch abdominal, un ejercicio de core con peso corporal. Músculos principales: Abdomen.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/crunch-f.svg"}
{"file_name": "images/legs-up-crunch-m.jpg", "slug": "legs-up-crunch", "gender": "male", "name_es": "Crunch con piernas elevadas", "name_en": "Legs-up crunch", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["abs"], "secondary_muscles": ["quadriceps"], "primary_muscles_en": ["Abs"], "primary_muscles_es": ["Abdomen"], "instructions_en": ["Lie on your back with your legs raised and knees slightly bent.", "Place your hands behind your head, keeping your elbows open.", "Engage your abs and lift your shoulders off the floor, bringing your chest towards your knees.", "Slowly lower your shoulders back to the floor without dropping your legs."], "instructions_es": ["Acuéstate boca arriba con las piernas elevadas y las rodillas ligeramente dobladas.", "Coloca las manos detrás de la cabeza, manteniendo los codos abiertos.", "Contrae los abdominales y levanta los hombros del suelo, acercando el pecho hacia las rodillas.", "Baja lentamente los hombros al suelo sin dejar caer las piernas."], "caption_en": "Legs-up crunch, a core exercise using bodyweight. Primary muscles: Abs.", "caption_es": "Crunch con piernas elevadas, un ejercicio de core con peso corporal. Músculos principales: Abdomen.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/legs-up-crunch.svg"}
{"file_name": "images/legs-up-crunch-f.jpg", "slug": "legs-up-crunch", "gender": "female", "name_es": "Crunch con piernas elevadas", "name_en": "Legs-up crunch", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["abs"], "secondary_muscles": ["quadriceps"], "primary_muscles_en": ["Abs"], "primary_muscles_es": ["Abdomen"], "instructions_en": ["Lie on your back with your legs raised and knees slightly bent.", "Place your hands behind your head, keeping your elbows open.", "Engage your abs and lift your shoulders off the floor, bringing your chest towards your knees.", "Slowly lower your shoulders back to the floor without dropping your legs."], "instructions_es": ["Acuéstate boca arriba con las piernas elevadas y las rodillas ligeramente dobladas.", "Coloca las manos detrás de la cabeza, manteniendo los codos abiertos.", "Contrae los abdominales y levanta los hombros del suelo, acercando el pecho hacia las rodillas.", "Baja lentamente los hombros al suelo sin dejar caer las piernas."], "caption_en": "Legs-up crunch, a core exercise using bodyweight. Primary muscles: Abs.", "caption_es": "Crunch con piernas elevadas, un ejercicio de core con peso corporal. Músculos principales: Abdomen.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/legs-up-crunch-f.svg"}
{"file_name": "images/scissor-kicks-m.jpg", "slug": "scissor-kicks", "gender": "male", "name_es": "Tijeras", "name_en": "Scissor kicks", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["abs"], "secondary_muscles": ["quadriceps"], "primary_muscles_en": ["Abs"], "primary_muscles_es": ["Abdomen"], "instructions_en": ["Lie on your back with legs extended.", "Place your hands under your glutes for support.", "Lift both legs a few inches off the ground.", "Alternate crossing your legs, one over the other, keeping your core engaged."], "instructions_es": ["Acuéstate boca arriba con las piernas extendidas.", "Coloca las manos debajo de los glúteos para mayor soporte.", "Levanta ambas piernas unos centímetros del suelo.", "Alterna el cruce de las piernas, una sobre la otra, manteniendo el abdomen contraído."], "caption_en": "Scissor kicks, a core exercise using bodyweight. Primary muscles: Abs.", "caption_es": "Tijeras, un ejercicio de core con peso corporal. Músculos principales: Abdomen.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/scissor-kicks.svg"}
{"file_name": "images/scissor-kicks-f.jpg", "slug": "scissor-kicks", "gender": "female", "name_es": "Tijeras", "name_en": "Scissor kicks", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["abs"], "secondary_muscles": ["quadriceps"], "primary_muscles_en": ["Abs"], "primary_muscles_es": ["Abdomen"], "instructions_en": ["Lie on your back with legs extended.", "Place your hands under your glutes for support.", "Lift both legs a few inches off the ground.", "Alternate crossing your legs, one over the other, keeping your core engaged."], "instructions_es": ["Acuéstate boca arriba con las piernas extendidas.", "Coloca las manos debajo de los glúteos para mayor soporte.", "Levanta ambas piernas unos centímetros del suelo.", "Alterna el cruce de las piernas, una sobre la otra, manteniendo el abdomen contraído."], "caption_en": "Scissor kicks, a core exercise using bodyweight. Primary muscles: Abs.", "caption_es": "Tijeras, un ejercicio de core con peso corporal. Músculos principales: Abdomen.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/scissor-kicks-f.svg"}
{"file_name": "images/sit-ups-m.jpg", "slug": "sit-ups", "gender": "male", "name_es": "Sit-up", "name_en": "Sit-up", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["abs"], "secondary_muscles": ["quadriceps"], "primary_muscles_en": ["Abs"], "primary_muscles_es": ["Abdomen"], "instructions_en": ["Lie on your back with knees bent and feet flat on the floor.", "Place your hands behind your head without interlocking your fingers.", "Lift your torso towards your knees using your abdominal muscles, keeping your back straight.", "Slowly lower back to the starting position without dropping your body."], "instructions_es": ["Acuéstate boca arriba con las rodillas dobladas y los pies planos en el suelo.", "Coloca las manos detrás de la cabeza sin entrelazar los dedos.", "Levanta el torso hacia las rodillas usando los músculos abdominales, manteniendo la espalda recta.", "Baja lentamente a la posición inicial sin dejar caer el cuerpo."], "caption_en": "Sit-up, a core exercise using bodyweight. Primary muscles: Abs.", "caption_es": "Sit-up, un ejercicio de core con peso corporal. Músculos principales: Abdomen.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/sit-ups.svg"}
{"file_name": "images/sit-ups-f.jpg", "slug": "sit-ups", "gender": "female", "name_es": "Sit-up", "name_en": "Sit-up", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["abs"], "secondary_muscles": ["quadriceps"], "primary_muscles_en": ["Abs"], "primary_muscles_es": ["Abdomen"], "instructions_en": ["Lie on your back with knees bent and feet flat on the floor.", "Place your hands behind your head without interlocking your fingers.", "Lift your torso towards your knees using your abdominal muscles, keeping your back straight.", "Slowly lower back to the starting position without dropping your body."], "instructions_es": ["Acuéstate boca arriba con las rodillas dobladas y los pies planos en el suelo.", "Coloca las manos detrás de la cabeza sin entrelazar los dedos.", "Levanta el torso hacia las rodillas usando los músculos abdominales, manteniendo la espalda recta.", "Baja lentamente a la posición inicial sin dejar caer el cuerpo."], "caption_en": "Sit-up, a core exercise using bodyweight. Primary muscles: Abs.", "caption_es": "Sit-up, un ejercicio de core con peso corporal. Músculos principales: Abdomen.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/sit-ups-f.svg"}
{"file_name": "images/russian-twist-m.jpg", "slug": "russian-twist", "gender": "male", "name_es": "Russian twist", "name_en": "Russian twist", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["obliques", "abs"], "secondary_muscles": [], "primary_muscles_en": ["Obliques", "Abs"], "primary_muscles_es": ["Oblicuos", "Abdomen"], "instructions_en": ["Sit on the floor with your knees bent and feet slightly elevated.", "Lean your torso back while keeping your back straight, forming about a 45-degree angle.", "Twist your torso to one side, bringing your hands or an object towards the floor, then repeat to the opposite side."], "instructions_es": ["Siéntate en el suelo con las rodillas dobladas y los pies ligeramente elevados.", "Inclina el torso hacia atrás manteniendo la espalda recta, formando un ángulo de aproximadamente 45 grados.", "Gira el torso hacia un lado, llevando las manos o un objeto hacia el suelo, luego repite hacia el lado opuesto."], "caption_en": "Russian twist, a core exercise using bodyweight. Primary muscles: Obliques, Abs.", "caption_es": "Russian twist, un ejercicio de core con peso corporal. Músculos principales: Oblicuos, Abdomen.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/russian-twist.svg"}
{"file_name": "images/russian-twist-f.jpg", "slug": "russian-twist", "gender": "female", "name_es": "Russian twist", "name_en": "Russian twist", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["obliques", "abs"], "secondary_muscles": [], "primary_muscles_en": ["Obliques", "Abs"], "primary_muscles_es": ["Oblicuos", "Abdomen"], "instructions_en": ["Sit on the floor with your knees bent and feet slightly elevated.", "Lean your torso back while keeping your back straight, forming about a 45-degree angle.", "Twist your torso to one side, bringing your hands or an object towards the floor, then repeat to the opposite side."], "instructions_es": ["Siéntate en el suelo con las rodillas dobladas y los pies ligeramente elevados.", "Inclina el torso hacia atrás manteniendo la espalda recta, formando un ángulo de aproximadamente 45 grados.", "Gira el torso hacia un lado, llevando las manos o un objeto hacia el suelo, luego repite hacia el lado opuesto."], "caption_en": "Russian twist, a core exercise using bodyweight. Primary muscles: Obliques, Abs.", "caption_es": "Russian twist, un ejercicio de core con peso corporal. Músculos principales: Oblicuos, Abdomen.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/russian-twist-f.svg"}
{"file_name": "images/glute-bridge-m.jpg", "slug": "glute-bridge", "gender": "male", "name_es": "Puente de glúteo", "name_en": "Glute bridge", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["gluteal"], "secondary_muscles": ["hamstring", "abs"], "primary_muscles_en": ["Glutes"], "primary_muscles_es": ["Glúteo"], "instructions_en": ["Lie on your back with your knees bent and feet flat on the floor.", "Place your arms by your sides with palms facing down.", "Press through your heels and lift your hips until your body forms a straight line from shoulders to knees.", "Hold the position briefly, then slowly lower your hips back to the floor."], "instructions_es": ["Acuéstate boca arriba con las rodillas dobladas y los pies apoyados en el suelo.", "Coloca los brazos a los lados con las palmas hacia abajo.", "Empuja con los talones y levanta las caderas hasta que el cuerpo forme una línea recta de los hombros a las rodillas.", "Mantén la posición un momento y luego baja lentamente las caderas al suelo."], "caption_en": "Glute bridge, a legs exercise using bodyweight. Primary muscles: Glutes.", "caption_es": "Puente de glúteo, un ejercicio de piernas con peso corporal. Músculos principales: Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/glute-bridge.svg"}
{"file_name": "images/glute-bridge-f.jpg", "slug": "glute-bridge", "gender": "female", "name_es": "Puente de glúteo", "name_en": "Glute bridge", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["gluteal"], "secondary_muscles": ["hamstring", "abs"], "primary_muscles_en": ["Glutes"], "primary_muscles_es": ["Glúteo"], "instructions_en": ["Lie on your back with your knees bent and feet flat on the floor.", "Place your arms by your sides with palms facing down.", "Press through your heels and lift your hips until your body forms a straight line from shoulders to knees.", "Hold the position briefly, then slowly lower your hips back to the floor."], "instructions_es": ["Acuéstate boca arriba con las rodillas dobladas y los pies apoyados en el suelo.", "Coloca los brazos a los lados con las palmas hacia abajo.", "Empuja con los talones y levanta las caderas hasta que el cuerpo forme una línea recta de los hombros a las rodillas.", "Mantén la posición un momento y luego baja lentamente las caderas al suelo."], "caption_en": "Glute bridge, a legs exercise using bodyweight. Primary muscles: Glutes.", "caption_es": "Puente de glúteo, un ejercicio de piernas con peso corporal. Músculos principales: Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/glute-bridge-f.svg"}
{"file_name": "images/side-plank-rotation-m.jpg", "slug": "side-plank-rotation", "gender": "male", "name_es": "Plancha lateral con rotación", "name_en": "Side plank with rotation", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["obliques", "abs"], "secondary_muscles": ["deltoids"], "primary_muscles_en": ["Obliques", "Abs"], "primary_muscles_es": ["Oblicuos", "Abdomen"], "instructions_en": ["Get into a side plank position with your forearm on the ground and body aligned.", "Lift your hips to form a straight line from feet to head.", "Extend the free arm towards the ceiling, then slowly bring it under your torso while rotating your core.", "Return to the starting position and repeat before switching sides."], "instructions_es": ["Colócate en posición de plancha lateral con el antebrazo en el suelo y el cuerpo alineado.", "Levanta la cadera para formar una línea recta desde los pies hasta la cabeza.", "Extiende el brazo libre hacia el techo, luego llévalo lentamente por debajo del torso mientras giras el tronco.", "Regresa a la posición inicial y repite antes de cambiar de lado."], "caption_en": "Side plank with rotation, a core exercise using bodyweight. Primary muscles: Obliques, Abs.", "caption_es": "Plancha lateral con rotación, un ejercicio de core con peso corporal. Músculos principales: Oblicuos, Abdomen.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/side-plank-rotation.svg"}
{"file_name": "images/side-plank-rotation-f.jpg", "slug": "side-plank-rotation", "gender": "female", "name_es": "Plancha lateral con rotación", "name_en": "Side plank with rotation", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["obliques", "abs"], "secondary_muscles": ["deltoids"], "primary_muscles_en": ["Obliques", "Abs"], "primary_muscles_es": ["Oblicuos", "Abdomen"], "instructions_en": ["Get into a side plank position with your forearm on the ground and body aligned.", "Lift your hips to form a straight line from feet to head.", "Extend the free arm towards the ceiling, then slowly bring it under your torso while rotating your core.", "Return to the starting position and repeat before switching sides."], "instructions_es": ["Colócate en posición de plancha lateral con el antebrazo en el suelo y el cuerpo alineado.", "Levanta la cadera para formar una línea recta desde los pies hasta la cabeza.", "Extiende el brazo libre hacia el techo, luego llévalo lentamente por debajo del torso mientras giras el tronco.", "Regresa a la posición inicial y repite antes de cambiar de lado."], "caption_en": "Side plank with rotation, a core exercise using bodyweight. Primary muscles: Obliques, Abs.", "caption_es": "Plancha lateral con rotación, un ejercicio de core con peso corporal. Músculos principales: Oblicuos, Abdomen.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/side-plank-rotation-f.svg"}
{"file_name": "images/superman-m.jpg", "slug": "superman", "gender": "male", "name_es": "Superman", "name_en": "Superman", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["lower-back"], "secondary_muscles": ["gluteal", "deltoids"], "primary_muscles_en": ["Lower back"], "primary_muscles_es": ["Lumbar"], "instructions_en": ["Lie face down with your arms extended in front of you and legs straight.", "Inhale and simultaneously lift your arms, chest, and legs off the ground, keeping your neck aligned.", "Hold the position for a few seconds, feeling the contraction in your lower back.", "Exhale and slowly lower your arms, chest, and legs back to the ground."], "instructions_es": ["Acuéstate boca abajo con los brazos extendidos frente a ti y las piernas rectas.", "Inhala y levanta simultáneamente los brazos, el pecho y las piernas del suelo, manteniendo el cuello alineado.", "Mantén la posición por unos segundos, sintiendo la contracción en la parte baja de la espalda.", "Exhala y baja lentamente los brazos, el pecho y las piernas al suelo."], "caption_en": "Superman, a core exercise using bodyweight. Primary muscles: Lower back.", "caption_es": "Superman, un ejercicio de core con peso corporal. Músculos principales: Lumbar.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/superman.svg"}
{"file_name": "images/superman-f.jpg", "slug": "superman", "gender": "female", "name_es": "Superman", "name_en": "Superman", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["lower-back"], "secondary_muscles": ["gluteal", "deltoids"], "primary_muscles_en": ["Lower back"], "primary_muscles_es": ["Lumbar"], "instructions_en": ["Lie face down with your arms extended in front of you and legs straight.", "Inhale and simultaneously lift your arms, chest, and legs off the ground, keeping your neck aligned.", "Hold the position for a few seconds, feeling the contraction in your lower back.", "Exhale and slowly lower your arms, chest, and legs back to the ground."], "instructions_es": ["Acuéstate boca abajo con los brazos extendidos frente a ti y las piernas rectas.", "Inhala y levanta simultáneamente los brazos, el pecho y las piernas del suelo, manteniendo el cuello alineado.", "Mantén la posición por unos segundos, sintiendo la contracción en la parte baja de la espalda.", "Exhala y baja lentamente los brazos, el pecho y las piernas al suelo."], "caption_en": "Superman, a core exercise using bodyweight. Primary muscles: Lower back.", "caption_es": "Superman, un ejercicio de core con peso corporal. Músculos principales: Lumbar.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/superman-f.svg"}
{"file_name": "images/incline-barbell-bench-press-m.jpg", "slug": "incline-barbell-bench-press", "gender": "male", "name_es": "Press de banca inclinado con barra", "name_en": "Incline barbell bench press", "group": "chest", "group_es": "Pecho", "group_en": "Chest", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["chest"], "secondary_muscles": ["deltoids", "triceps"], "primary_muscles_en": ["Chest"], "primary_muscles_es": ["Pectoral"], "instructions_en": ["Set the bench to a 30-45 degree angle.", "Lie back on the bench with feet firmly on the ground.", "Grip the barbell slightly wider than shoulder-width apart.", "Lower the bar to the upper chest, then press up until arms are fully extended."], "instructions_es": ["Ajusta el banco a un ángulo de 30-45 grados.", "Acuéstate sobre el banco con los pies firmemente en el suelo.", "Sujeta la barra con un agarre ligeramente más ancho que los hombros.", "Baja la barra hacia la parte superior del pecho, luego empuja hacia arriba hasta extender los brazos."], "caption_en": "Incline barbell bench press, a chest exercise using barbell. Primary muscles: Chest.", "caption_es": "Press de banca inclinado con barra, un ejercicio de pecho con barra. Músculos principales: Pectoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/incline-barbell-bench-press.svg"}
{"file_name": "images/incline-barbell-bench-press-f.jpg", "slug": "incline-barbell-bench-press", "gender": "female", "name_es": "Press de banca inclinado con barra", "name_en": "Incline barbell bench press", "group": "chest", "group_es": "Pecho", "group_en": "Chest", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["chest"], "secondary_muscles": ["deltoids", "triceps"], "primary_muscles_en": ["Chest"], "primary_muscles_es": ["Pectoral"], "instructions_en": ["Set the bench to a 30-45 degree angle.", "Lie back on the bench with feet firmly on the ground.", "Grip the barbell slightly wider than shoulder-width apart.", "Lower the bar to the upper chest, then press up until arms are fully extended."], "instructions_es": ["Ajusta el banco a un ángulo de 30-45 grados.", "Acuéstate sobre el banco con los pies firmemente en el suelo.", "Sujeta la barra con un agarre ligeramente más ancho que los hombros.", "Baja la barra hacia la parte superior del pecho, luego empuja hacia arriba hasta extender los brazos."], "caption_en": "Incline barbell bench press, a chest exercise using barbell. Primary muscles: Chest.", "caption_es": "Press de banca inclinado con barra, un ejercicio de pecho con barra. Músculos principales: Pectoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/incline-barbell-bench-press-f.svg"}
{"file_name": "images/romanian-deadlift-m.jpg", "slug": "romanian-deadlift", "gender": "male", "name_es": "Peso muerto rumano", "name_en": "Romanian deadlift", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["hamstring", "gluteal"], "secondary_muscles": ["lower-back", "forearm"], "primary_muscles_en": ["Hamstrings", "Glutes"], "primary_muscles_es": ["Femoral", "Glúteo"], "instructions_en": ["Stand with feet shoulder-width apart, holding the barbell in front of your thighs.", "Keep your back straight and lower the bar by sliding it down your legs, slightly bending your knees.", "Stop when you feel a stretch in your hamstrings, then return to the starting position."], "instructions_es": ["Párate con los pies a la altura de los hombros y sostén la barra frente a tus muslos.", "Mantén la espalda recta y baja la barra deslizándola por tus piernas, doblando ligeramente las rodillas.", "Detente cuando sientas un estiramiento en los isquiotibiales y luego regresa a la posición inicial."], "caption_en": "Romanian deadlift, a legs exercise using barbell. Primary muscles: Hamstrings, Glutes.", "caption_es": "Peso muerto rumano, un ejercicio de piernas con barra. Músculos principales: Femoral, Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/romanian-deadlift.svg"}
{"file_name": "images/romanian-deadlift-f.jpg", "slug": "romanian-deadlift", "gender": "female", "name_es": "Peso muerto rumano", "name_en": "Romanian deadlift", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["hamstring", "gluteal"], "secondary_muscles": ["lower-back", "forearm"], "primary_muscles_en": ["Hamstrings", "Glutes"], "primary_muscles_es": ["Femoral", "Glúteo"], "instructions_en": ["Stand with feet shoulder-width apart, holding the barbell in front of your thighs.", "Keep your back straight and lower the bar by sliding it down your legs, slightly bending your knees.", "Stop when you feel a stretch in your hamstrings, then return to the starting position."], "instructions_es": ["Párate con los pies a la altura de los hombros y sostén la barra frente a tus muslos.", "Mantén la espalda recta y baja la barra deslizándola por tus piernas, doblando ligeramente las rodillas.", "Detente cuando sientas un estiramiento en los isquiotibiales y luego regresa a la posición inicial."], "caption_en": "Romanian deadlift, a legs exercise using barbell. Primary muscles: Hamstrings, Glutes.", "caption_es": "Peso muerto rumano, un ejercicio de piernas con barra. Músculos principales: Femoral, Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/romanian-deadlift-f.svg"}
{"file_name": "images/front-squat-m.jpg", "slug": "front-squat", "gender": "male", "name_es": "Sentadilla frontal", "name_en": "Front squat", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["quadriceps", "gluteal"], "secondary_muscles": ["abs", "upper-back"], "primary_muscles_en": ["Quadriceps", "Glutes"], "primary_muscles_es": ["Cuádriceps", "Glúteo"], "instructions_en": ["Place the barbell on the front of your shoulders, crossing your arms to hold it.", "Keep your feet shoulder-width apart and slowly lower by bending your knees, maintaining a straight back.", "Descend until your thighs are parallel to the floor, then push through your heels to return to the starting position."], "instructions_es": ["Coloca la barra sobre la parte frontal de tus hombros, cruzando los brazos para sostenerla.", "Mantén los pies al ancho de los hombros y baja lentamente doblando las rodillas, manteniendo la espalda recta.", "Desciende hasta que tus muslos estén paralelos al suelo, luego empuja con los talones para volver a la posición inicial."], "caption_en": "Front squat, a legs exercise using barbell. Primary muscles: Quadriceps, Glutes.", "caption_es": "Sentadilla frontal, un ejercicio de piernas con barra. Músculos principales: Cuádriceps, Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/front-squat.svg"}
{"file_name": "images/front-squat-f.jpg", "slug": "front-squat", "gender": "female", "name_es": "Sentadilla frontal", "name_en": "Front squat", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["quadriceps", "gluteal"], "secondary_muscles": ["abs", "upper-back"], "primary_muscles_en": ["Quadriceps", "Glutes"], "primary_muscles_es": ["Cuádriceps", "Glúteo"], "instructions_en": ["Place the barbell on the front of your shoulders, crossing your arms to hold it.", "Keep your feet shoulder-width apart and slowly lower by bending your knees, maintaining a straight back.", "Descend until your thighs are parallel to the floor, then push through your heels to return to the starting position."], "instructions_es": ["Coloca la barra sobre la parte frontal de tus hombros, cruzando los brazos para sostenerla.", "Mantén los pies al ancho de los hombros y baja lentamente doblando las rodillas, manteniendo la espalda recta.", "Desciende hasta que tus muslos estén paralelos al suelo, luego empuja con los talones para volver a la posición inicial."], "caption_en": "Front squat, a legs exercise using barbell. Primary muscles: Quadriceps, Glutes.", "caption_es": "Sentadilla frontal, un ejercicio de piernas con barra. Músculos principales: Cuádriceps, Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/front-squat-f.svg"}
{"file_name": "images/step-up-m.jpg", "slug": "step-up", "gender": "male", "name_es": "Step-up con peso", "name_en": "Weighted step-up", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["quadriceps", "gluteal"], "secondary_muscles": ["hamstring", "calves"], "primary_muscles_en": ["Quadriceps", "Glutes"], "primary_muscles_es": ["Cuádriceps", "Glúteo"], "instructions_en": ["Place a stable bench in front of you.", "Hold a dumbbell in each hand, arms at your sides.", "Step one foot onto the bench, push through the heel to lift your body.", "Lower down with control and repeat with the other leg."], "instructions_es": ["Coloca un banco estable frente a ti.", "Sujeta una mancuerna en cada mano, brazos a los lados.", "Sube un pie al banco, empuja con el talón para elevar el cuerpo.", "Baja controladamente y repite con la otra pierna."], "caption_en": "Weighted step-up, a legs exercise using dumbbell. Primary muscles: Quadriceps, Glutes.", "caption_es": "Step-up con peso, un ejercicio de piernas con mancuerna. Músculos principales: Cuádriceps, Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/step-up.svg"}
{"file_name": "images/step-up-f.jpg", "slug": "step-up", "gender": "female", "name_es": "Step-up con peso", "name_en": "Weighted step-up", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["quadriceps", "gluteal"], "secondary_muscles": ["hamstring", "calves"], "primary_muscles_en": ["Quadriceps", "Glutes"], "primary_muscles_es": ["Cuádriceps", "Glúteo"], "instructions_en": ["Place a stable bench in front of you.", "Hold a dumbbell in each hand, arms at your sides.", "Step one foot onto the bench, push through the heel to lift your body.", "Lower down with control and repeat with the other leg."], "instructions_es": ["Coloca un banco estable frente a ti.", "Sujeta una mancuerna en cada mano, brazos a los lados.", "Sube un pie al banco, empuja con el talón para elevar el cuerpo.", "Baja controladamente y repite con la otra pierna."], "caption_en": "Weighted step-up, a legs exercise using dumbbell. Primary muscles: Quadriceps, Glutes.", "caption_es": "Step-up con peso, un ejercicio de piernas con mancuerna. Músculos principales: Cuádriceps, Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/step-up-f.svg"}
{"file_name": "images/dumbbell-lunges-m.jpg", "slug": "dumbbell-lunges", "gender": "male", "name_es": "Zancadas con mancuernas", "name_en": "Dumbbell lunges", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["quadriceps", "gluteal"], "secondary_muscles": ["hamstring", "calves", "adductors"], "primary_muscles_en": ["Quadriceps", "Glutes"], "primary_muscles_es": ["Cuádriceps", "Glúteo"], "instructions_en": ["Hold a dumbbell in each hand with arms at your sides.", "Step forward with one leg, lowering the back knee toward the ground.", "Keep your torso upright and push through the front heel to return to the starting position."], "instructions_es": ["Sujeta una mancuerna en cada mano con los brazos a los lados.", "Da un paso hacia adelante con una pierna, bajando la rodilla trasera hacia el suelo.", "Mantén el torso erguido y empuja con el talón delantero para volver a la posición inicial."], "caption_en": "Dumbbell lunges, a legs exercise using dumbbell. Primary muscles: Quadriceps, Glutes.", "caption_es": "Zancadas con mancuernas, un ejercicio de piernas con mancuerna. Músculos principales: Cuádriceps, Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/dumbbell-lunges.svg"}
{"file_name": "images/dumbbell-lunges-f.jpg", "slug": "dumbbell-lunges", "gender": "female", "name_es": "Zancadas con mancuernas", "name_en": "Dumbbell lunges", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["quadriceps", "gluteal"], "secondary_muscles": ["hamstring", "calves", "adductors"], "primary_muscles_en": ["Quadriceps", "Glutes"], "primary_muscles_es": ["Cuádriceps", "Glúteo"], "instructions_en": ["Hold a dumbbell in each hand with arms at your sides.", "Step forward with one leg, lowering the back knee toward the ground.", "Keep your torso upright and push through the front heel to return to the starting position."], "instructions_es": ["Sujeta una mancuerna en cada mano con los brazos a los lados.", "Da un paso hacia adelante con una pierna, bajando la rodilla trasera hacia el suelo.", "Mantén el torso erguido y empuja con el talón delantero para volver a la posición inicial."], "caption_en": "Dumbbell lunges, a legs exercise using dumbbell. Primary muscles: Quadriceps, Glutes.", "caption_es": "Zancadas con mancuernas, un ejercicio de piernas con mancuerna. Músculos principales: Cuádriceps, Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/dumbbell-lunges-f.svg"}
{"file_name": "images/hip-abduction-m.jpg", "slug": "hip-abduction", "gender": "male", "name_es": "Abductores en máquina", "name_en": "Hip abduction machine", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["gluteal"], "secondary_muscles": [], "primary_muscles_en": ["Glutes"], "primary_muscles_es": ["Glúteo"], "instructions_en": ["Adjust the seat and backrest so your knees align with the axis of the pads.", "Sit down and place your legs on the outer pads, ensuring your feet are firmly on the floor.", "Push the pads outward with your legs, keeping your torso straight and controlling the movement.", "Slowly return to the starting position without letting the pads snap together."], "instructions_es": ["Ajusta el asiento y el respaldo para que tus rodillas estén alineadas con el eje de las almohadillas.", "Siéntate y coloca las piernas en las almohadillas exteriores, asegurándote de que los pies estén firmes en el suelo.", "Empuja las almohadillas hacia afuera con las piernas, manteniendo el torso recto y controlando el movimiento.", "Regresa lentamente a la posición inicial sin dejar que las almohadillas se junten bruscamente."], "caption_en": "Hip abduction machine, a legs exercise using machine. Primary muscles: Glutes.", "caption_es": "Abductores en máquina, un ejercicio de piernas con máquina. Músculos principales: Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/hip-abduction.svg"}
{"file_name": "images/hip-abduction-f.jpg", "slug": "hip-abduction", "gender": "female", "name_es": "Abductores en máquina", "name_en": "Hip abduction machine", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["gluteal"], "secondary_muscles": [], "primary_muscles_en": ["Glutes"], "primary_muscles_es": ["Glúteo"], "instructions_en": ["Adjust the seat and backrest so your knees align with the axis of the pads.", "Sit down and place your legs on the outer pads, ensuring your feet are firmly on the floor.", "Push the pads outward with your legs, keeping your torso straight and controlling the movement.", "Slowly return to the starting position without letting the pads snap together."], "instructions_es": ["Ajusta el asiento y el respaldo para que tus rodillas estén alineadas con el eje de las almohadillas.", "Siéntate y coloca las piernas en las almohadillas exteriores, asegurándote de que los pies estén firmes en el suelo.", "Empuja las almohadillas hacia afuera con las piernas, manteniendo el torso recto y controlando el movimiento.", "Regresa lentamente a la posición inicial sin dejar que las almohadillas se junten bruscamente."], "caption_en": "Hip abduction machine, a legs exercise using machine. Primary muscles: Glutes.", "caption_es": "Abductores en máquina, un ejercicio de piernas con máquina. Músculos principales: Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/hip-abduction-f.svg"}
{"file_name": "images/hip-adduction-m.jpg", "slug": "hip-adduction", "gender": "male", "name_es": "Aductores en máquina", "name_en": "Hip adduction machine", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["adductors"], "secondary_muscles": [], "primary_muscles_en": ["Adductors"], "primary_muscles_es": ["Aductores"], "instructions_en": ["Adjust the seat and pads to fit your legs comfortably.", "Sit down and place your legs on the pads, ensuring they align with your knees.", "Slowly squeeze your legs together, maintaining control throughout the movement.", "Return to the starting position in a controlled manner, avoiding the pads from slamming."], "instructions_es": ["Ajusta el asiento y las almohadillas para que se adapten a tus piernas.", "Siéntate y coloca las piernas en las almohadillas, asegurándote de que estén alineadas con las rodillas.", "Aprieta las piernas juntas lentamente, manteniendo el control durante todo el movimiento.", "Regresa a la posición inicial de manera controlada, sin dejar que las almohadillas se golpeen."], "caption_en": "Hip adduction machine, a legs exercise using machine. Primary muscles: Adductors.", "caption_es": "Aductores en máquina, un ejercicio de piernas con máquina. Músculos principales: Aductores.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/hip-adduction.svg"}
{"file_name": "images/hip-adduction-f.jpg", "slug": "hip-adduction", "gender": "female", "name_es": "Aductores en máquina", "name_en": "Hip adduction machine", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["adductors"], "secondary_muscles": [], "primary_muscles_en": ["Adductors"], "primary_muscles_es": ["Aductores"], "instructions_en": ["Adjust the seat and pads to fit your legs comfortably.", "Sit down and place your legs on the pads, ensuring they align with your knees.", "Slowly squeeze your legs together, maintaining control throughout the movement.", "Return to the starting position in a controlled manner, avoiding the pads from slamming."], "instructions_es": ["Ajusta el asiento y las almohadillas para que se adapten a tus piernas.", "Siéntate y coloca las piernas en las almohadillas, asegurándote de que estén alineadas con las rodillas.", "Aprieta las piernas juntas lentamente, manteniendo el control durante todo el movimiento.", "Regresa a la posición inicial de manera controlada, sin dejar que las almohadillas se golpeen."], "caption_en": "Hip adduction machine, a legs exercise using machine. Primary muscles: Adductors.", "caption_es": "Aductores en máquina, un ejercicio de piernas con máquina. Músculos principales: Aductores.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/hip-adduction-f.svg"}
{"file_name": "images/t-bar-row-m.jpg", "slug": "t-bar-row", "gender": "male", "name_es": "Remo en T", "name_en": "T-bar row", "group": "back", "group_es": "Espalda", "group_en": "Back", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["upper-back"], "secondary_muscles": ["biceps", "forearm", "trapezius"], "primary_muscles_en": ["Upper back"], "primary_muscles_es": ["Dorsal"], "instructions_en": ["Place one end of the bar in a corner or fixed support.", "Load the other end with the desired weight and grip it with both hands.", "Lean your torso forward while keeping your back straight.", "Pull the bar towards your chest, squeezing your shoulder blades, then lower slowly."], "instructions_es": ["Coloca el extremo de la barra en un rincón o soporte fijo.", "Carga el otro extremo con el peso deseado y sujétalo con ambas manos.", "Inclina el torso hacia adelante manteniendo la espalda recta.", "Tira de la barra hacia el pecho, apretando los omóplatos, luego baja lentamente."], "caption_en": "T-bar row, a back exercise using barbell. Primary muscles: Upper back.", "caption_es": "Remo en T, un ejercicio de espalda con barra. Músculos principales: Dorsal.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/t-bar-row.svg"}
{"file_name": "images/t-bar-row-f.jpg", "slug": "t-bar-row", "gender": "female", "name_es": "Remo en T", "name_en": "T-bar row", "group": "back", "group_es": "Espalda", "group_en": "Back", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["upper-back"], "secondary_muscles": ["biceps", "forearm", "trapezius"], "primary_muscles_en": ["Upper back"], "primary_muscles_es": ["Dorsal"], "instructions_en": ["Place one end of the bar in a corner or fixed support.", "Load the other end with the desired weight and grip it with both hands.", "Lean your torso forward while keeping your back straight.", "Pull the bar towards your chest, squeezing your shoulder blades, then lower slowly."], "instructions_es": ["Coloca el extremo de la barra en un rincón o soporte fijo.", "Carga el otro extremo con el peso deseado y sujétalo con ambas manos.", "Inclina el torso hacia adelante manteniendo la espalda recta.", "Tira de la barra hacia el pecho, apretando los omóplatos, luego baja lentamente."], "caption_en": "T-bar row, a back exercise using barbell. Primary muscles: Upper back.", "caption_es": "Remo en T, un ejercicio de espalda con barra. Músculos principales: Dorsal.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/t-bar-row-f.svg"}
{"file_name": "images/skull-crusher-m.jpg", "slug": "skull-crusher", "gender": "male", "name_es": "Press francés", "name_en": "Lying triceps extension (skull crusher)", "group": "arms", "group_es": "Brazos", "group_en": "Arms", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["triceps"], "secondary_muscles": [], "primary_muscles_en": ["Triceps"], "primary_muscles_es": ["Tríceps"], "instructions_en": ["Lie on your back on a flat bench, holding a barbell with hands shoulder-width apart.", "Extend your arms upwards, keeping elbows slightly bent.", "Lower the bar slowly towards your forehead, controlling the movement.", "Return to the starting position by extending your arms without locking the elbows."], "instructions_es": ["Acuéstate boca arriba en un banco plano, sosteniendo una barra con las manos separadas al ancho de los hombros.", "Extiende los brazos hacia arriba, manteniendo los codos ligeramente flexionados.", "Baja lentamente la barra hacia tu frente, controlando el movimiento.", "Regresa a la posición inicial extendiendo los brazos sin bloquear los codos."], "caption_en": "Lying triceps extension (skull crusher), a arms exercise using barbell. Primary muscles: Triceps.", "caption_es": "Press francés, un ejercicio de brazos con barra. Músculos principales: Tríceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/skull-crusher.svg"}
{"file_name": "images/skull-crusher-f.jpg", "slug": "skull-crusher", "gender": "female", "name_es": "Press francés", "name_en": "Lying triceps extension (skull crusher)", "group": "arms", "group_es": "Brazos", "group_en": "Arms", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["triceps"], "secondary_muscles": [], "primary_muscles_en": ["Triceps"], "primary_muscles_es": ["Tríceps"], "instructions_en": ["Lie on your back on a flat bench, holding a barbell with hands shoulder-width apart.", "Extend your arms upwards, keeping elbows slightly bent.", "Lower the bar slowly towards your forehead, controlling the movement.", "Return to the starting position by extending your arms without locking the elbows."], "instructions_es": ["Acuéstate boca arriba en un banco plano, sosteniendo una barra con las manos separadas al ancho de los hombros.", "Extiende los brazos hacia arriba, manteniendo los codos ligeramente flexionados.", "Baja lentamente la barra hacia tu frente, controlando el movimiento.", "Regresa a la posición inicial extendiendo los brazos sin bloquear los codos."], "caption_en": "Lying triceps extension (skull crusher), a arms exercise using barbell. Primary muscles: Triceps.", "caption_es": "Press francés, un ejercicio de brazos con barra. Músculos principales: Tríceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/skull-crusher-f.svg"}
{"file_name": "images/preacher-curl-m.jpg", "slug": "preacher-curl", "gender": "male", "name_es": "Curl predicador", "name_en": "Preacher curl", "group": "arms", "group_es": "Brazos", "group_en": "Arms", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["biceps"], "secondary_muscles": ["forearm"], "primary_muscles_en": ["Biceps"], "primary_muscles_es": ["Bíceps"], "instructions_en": ["Adjust the preacher bench to a comfortable height and sit with your chest supported.", "Grip the bar or dumbbells with an underhand grip, arms extended.", "Bend your elbows to lift the weight towards your shoulders, keeping elbows fixed.", "Slowly lower back to the starting position, controlling the movement."], "instructions_es": ["Ajusta el banco predicador a una altura cómoda y siéntate con el pecho apoyado.", "Sujeta la barra o mancuernas con un agarre supino, brazos extendidos.", "Flexiona los codos para levantar el peso hacia los hombros, manteniendo los codos fijos.", "Baja lentamente a la posición inicial, controlando el movimiento."], "caption_en": "Preacher curl, a arms exercise using barbell. Primary muscles: Biceps.", "caption_es": "Curl predicador, un ejercicio de brazos con barra. Músculos principales: Bíceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/preacher-curl.svg"}
{"file_name": "images/preacher-curl-f.jpg", "slug": "preacher-curl", "gender": "female", "name_es": "Curl predicador", "name_en": "Preacher curl", "group": "arms", "group_es": "Brazos", "group_en": "Arms", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["biceps"], "secondary_muscles": ["forearm"], "primary_muscles_en": ["Biceps"], "primary_muscles_es": ["Bíceps"], "instructions_en": ["Adjust the preacher bench to a comfortable height and sit with your chest supported.", "Grip the bar or dumbbells with an underhand grip, arms extended.", "Bend your elbows to lift the weight towards your shoulders, keeping elbows fixed.", "Slowly lower back to the starting position, controlling the movement."], "instructions_es": ["Ajusta el banco predicador a una altura cómoda y siéntate con el pecho apoyado.", "Sujeta la barra o mancuernas con un agarre supino, brazos extendidos.", "Flexiona los codos para levantar el peso hacia los hombros, manteniendo los codos fijos.", "Baja lentamente a la posición inicial, controlando el movimiento."], "caption_en": "Preacher curl, a arms exercise using barbell. Primary muscles: Biceps.", "caption_es": "Curl predicador, un ejercicio de brazos con barra. Músculos principales: Bíceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/preacher-curl-f.svg"}
{"file_name": "images/ski-erg-m.jpg", "slug": "ski-erg", "gender": "male", "name_es": "Máquina de esquí", "name_en": "Ski machine (SkiErg)", "group": "cardio", "group_es": "Cardio", "group_en": "Cardio", "equipment": "cardio", "equipment_es": "Cardio", "equipment_en": "Cardio", "primary_muscles": ["upper-back", "triceps"], "secondary_muscles": ["abs", "deltoids", "quadriceps"], "primary_muscles_en": ["Upper back", "Triceps"], "primary_muscles_es": ["Dorsal", "Tríceps"], "instructions_en": ["Adjust the resistance and grip the handles firmly.", "Lean slightly forward, keeping your back straight.", "Pull the handles down and back, extending your arms and engaging your upper back and triceps.", "Slowly return to the starting position, controlling the movement."], "instructions_es": ["Ajusta la resistencia y sujeta las manijas con un agarre firme.", "Inclina ligeramente el torso hacia adelante, manteniendo la espalda recta.", "Tira de las manijas hacia abajo y hacia atrás, extendiendo los brazos y activando la parte superior de la espalda y los tríceps.", "Regresa lentamente a la posición inicial, controlando el movimiento."], "caption_en": "Ski machine (SkiErg), a cardio exercise using cardio. Primary muscles: Upper back, Triceps.", "caption_es": "Máquina de esquí, un ejercicio de cardio con cardio. Músculos principales: Dorsal, Tríceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/ski-erg.svg"}
{"file_name": "images/ski-erg-f.jpg", "slug": "ski-erg", "gender": "female", "name_es": "Máquina de esquí", "name_en": "Ski machine (SkiErg)", "group": "cardio", "group_es": "Cardio", "group_en": "Cardio", "equipment": "cardio", "equipment_es": "Cardio", "equipment_en": "Cardio", "primary_muscles": ["upper-back", "triceps"], "secondary_muscles": ["abs", "deltoids", "quadriceps"], "primary_muscles_en": ["Upper back", "Triceps"], "primary_muscles_es": ["Dorsal", "Tríceps"], "instructions_en": ["Adjust the resistance and grip the handles firmly.", "Lean slightly forward, keeping your back straight.", "Pull the handles down and back, extending your arms and engaging your upper back and triceps.", "Slowly return to the starting position, controlling the movement."], "instructions_es": ["Ajusta la resistencia y sujeta las manijas con un agarre firme.", "Inclina ligeramente el torso hacia adelante, manteniendo la espalda recta.", "Tira de las manijas hacia abajo y hacia atrás, extendiendo los brazos y activando la parte superior de la espalda y los tríceps.", "Regresa lentamente a la posición inicial, controlando el movimiento."], "caption_en": "Ski machine (SkiErg), a cardio exercise using cardio. Primary muscles: Upper back, Triceps.", "caption_es": "Máquina de esquí, un ejercicio de cardio con cardio. Músculos principales: Dorsal, Tríceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/ski-erg-f.svg"}
{"file_name": "images/air-bike-m.jpg", "slug": "air-bike", "gender": "male", "name_es": "Bicicleta de aire (assault bike)", "name_en": "Air bike (assault bike)", "group": "cardio", "group_es": "Cardio", "group_en": "Cardio", "equipment": "cardio", "equipment_es": "Cardio", "equipment_en": "Cardio", "primary_muscles": ["quadriceps", "hamstring", "upper-back"], "secondary_muscles": ["deltoids", "biceps", "triceps", "abs"], "primary_muscles_en": ["Quadriceps", "Hamstrings", "Upper back"], "primary_muscles_es": ["Cuádriceps", "Femoral", "Dorsal"], "instructions_en": ["Adjust the seat height so your feet comfortably reach the pedals.", "Place your hands on the handlebars and sit upright.", "Start pedaling while simultaneously pushing and pulling the handlebars.", "Maintain a steady pace and control your breathing."], "instructions_es": ["Ajusta la altura del asiento para que tus pies alcancen cómodamente los pedales.", "Coloca tus manos en los manillares y siéntate erguido.", "Comienza a pedalear mientras empujas y tiras de los manillares al mismo tiempo.", "Mantén un ritmo constante y controla tu respiración."], "caption_en": "Air bike (assault bike), a cardio exercise using cardio. Primary muscles: Quadriceps, Hamstrings, Upper back.", "caption_es": "Bicicleta de aire (assault bike), un ejercicio de cardio con cardio. Músculos principales: Cuádriceps, Femoral, Dorsal.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/air-bike.svg"}
{"file_name": "images/air-bike-f.jpg", "slug": "air-bike", "gender": "female", "name_es": "Bicicleta de aire (assault bike)", "name_en": "Air bike (assault bike)", "group": "cardio", "group_es": "Cardio", "group_en": "Cardio", "equipment": "cardio", "equipment_es": "Cardio", "equipment_en": "Cardio", "primary_muscles": ["quadriceps", "hamstring", "upper-back"], "secondary_muscles": ["deltoids", "biceps", "triceps", "abs"], "primary_muscles_en": ["Quadriceps", "Hamstrings", "Upper back"], "primary_muscles_es": ["Cuádriceps", "Femoral", "Dorsal"], "instructions_en": ["Adjust the seat height so your feet comfortably reach the pedals.", "Place your hands on the handlebars and sit upright.", "Start pedaling while simultaneously pushing and pulling the handlebars.", "Maintain a steady pace and control your breathing."], "instructions_es": ["Ajusta la altura del asiento para que tus pies alcancen cómodamente los pedales.", "Coloca tus manos en los manillares y siéntate erguido.", "Comienza a pedalear mientras empujas y tiras de los manillares al mismo tiempo.", "Mantén un ritmo constante y controla tu respiración."], "caption_en": "Air bike (assault bike), a cardio exercise using cardio. Primary muscles: Quadriceps, Hamstrings, Upper back.", "caption_es": "Bicicleta de aire (assault bike), un ejercicio de cardio con cardio. Músculos principales: Cuádriceps, Femoral, Dorsal.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/air-bike-f.svg"}
{"file_name": "images/machine-hip-thrust-m.jpg", "slug": "machine-hip-thrust", "gender": "male", "name_es": "Hip thrust en máquina", "name_en": "Machine hip thrust", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["gluteal"], "secondary_muscles": ["hamstring", "quadriceps"], "primary_muscles_en": ["Glutes"], "primary_muscles_es": ["Glúteo"], "instructions_en": ["Adjust the machine to your height and sit with your back against the pad.", "Place your feet firmly on the ground and position the pad over your hips.", "Thrust your hips upward, squeezing your glutes at the top of the movement.", "Lower your hips slowly back to the starting position, maintaining control."], "instructions_es": ["Ajusta la máquina a tu altura y siéntate con la espalda apoyada en el respaldo.", "Coloca los pies firmemente en el suelo y ajusta la almohadilla sobre tus caderas.", "Empuja hacia arriba con las caderas, apretando los glúteos en la parte superior del movimiento.", "Baja lentamente las caderas a la posición inicial, manteniendo el control."], "caption_en": "Machine hip thrust, a legs exercise using machine. Primary muscles: Glutes.", "caption_es": "Hip thrust en máquina, un ejercicio de piernas con máquina. Músculos principales: Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/machine-hip-thrust.svg"}
{"file_name": "images/machine-hip-thrust-f.jpg", "slug": "machine-hip-thrust", "gender": "female", "name_es": "Hip thrust en máquina", "name_en": "Machine hip thrust", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["gluteal"], "secondary_muscles": ["hamstring", "quadriceps"], "primary_muscles_en": ["Glutes"], "primary_muscles_es": ["Glúteo"], "instructions_en": ["Adjust the machine to your height and sit with your back against the pad.", "Place your feet firmly on the ground and position the pad over your hips.", "Thrust your hips upward, squeezing your glutes at the top of the movement.", "Lower your hips slowly back to the starting position, maintaining control."], "instructions_es": ["Ajusta la máquina a tu altura y siéntate con la espalda apoyada en el respaldo.", "Coloca los pies firmemente en el suelo y ajusta la almohadilla sobre tus caderas.", "Empuja hacia arriba con las caderas, apretando los glúteos en la parte superior del movimiento.", "Baja lentamente las caderas a la posición inicial, manteniendo el control."], "caption_en": "Machine hip thrust, a legs exercise using machine. Primary muscles: Glutes.", "caption_es": "Hip thrust en máquina, un ejercicio de piernas con máquina. Músculos principales: Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/machine-hip-thrust-f.svg"}
{"file_name": "images/sled-hack-squat-m.jpg", "slug": "sled-hack-squat", "gender": "male", "name_es": "Sentadilla hack en trineo (45°)", "name_en": "Sled hack squat (45°)", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["quadriceps", "gluteal"], "secondary_muscles": ["hamstring"], "primary_muscles_en": ["Quadriceps", "Glutes"], "primary_muscles_es": ["Cuádriceps", "Glúteo"], "instructions_en": ["Place your feet shoulder-width apart on the sled platform.", "Unlock the sled and lower yourself slowly until your knees form a 90-degree angle.", "Push through your heels to return to the starting position, keeping your back straight."], "instructions_es": ["Coloca tus pies en la plataforma del trineo, separados al ancho de los hombros.", "Desbloquea el trineo y baja lentamente hasta que tus rodillas formen un ángulo de 90 grados.", "Empuja con los talones para volver a la posición inicial, manteniendo la espalda recta."], "caption_en": "Sled hack squat (45°), a legs exercise using machine. Primary muscles: Quadriceps, Glutes.", "caption_es": "Sentadilla hack en trineo (45°), un ejercicio de piernas con máquina. Músculos principales: Cuádriceps, Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/sled-hack-squat.svg"}
{"file_name": "images/sled-hack-squat-f.jpg", "slug": "sled-hack-squat", "gender": "female", "name_es": "Sentadilla hack en trineo (45°)", "name_en": "Sled hack squat (45°)", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "machine", "equipment_es": "Máquina", "equipment_en": "Machine", "primary_muscles": ["quadriceps", "gluteal"], "secondary_muscles": ["hamstring"], "primary_muscles_en": ["Quadriceps", "Glutes"], "primary_muscles_es": ["Cuádriceps", "Glúteo"], "instructions_en": ["Place your feet shoulder-width apart on the sled platform.", "Unlock the sled and lower yourself slowly until your knees form a 90-degree angle.", "Push through your heels to return to the starting position, keeping your back straight."], "instructions_es": ["Coloca tus pies en la plataforma del trineo, separados al ancho de los hombros.", "Desbloquea el trineo y baja lentamente hasta que tus rodillas formen un ángulo de 90 grados.", "Empuja con los talones para volver a la posición inicial, manteniendo la espalda recta."], "caption_en": "Sled hack squat (45°), a legs exercise using machine. Primary muscles: Quadriceps, Glutes.", "caption_es": "Sentadilla hack en trineo (45°), un ejercicio de piernas con máquina. Músculos principales: Cuádriceps, Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/sled-hack-squat-f.svg"}
{"file_name": "images/bicycle-crunch-m.jpg", "slug": "bicycle-crunch", "gender": "male", "name_es": "Bicicleta abdominal", "name_en": "Bicycle crunch", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["abs", "obliques"], "secondary_muscles": [], "primary_muscles_en": ["Abs", "Obliques"], "primary_muscles_es": ["Abdomen", "Oblicuos"], "instructions_en": ["Lie on your back with your hands behind your head and legs raised.", "Bring your right elbow towards your left knee while extending your right leg.", "Alternate the movement by bringing your left elbow towards your right knee, maintaining a steady pace."], "instructions_es": ["Acuéstate boca arriba con las manos detrás de la cabeza y las piernas levantadas.", "Lleva el codo derecho hacia la rodilla izquierda mientras extiendes la pierna derecha.", "Alterna el movimiento llevando el codo izquierdo hacia la rodilla derecha, manteniendo el ritmo."], "caption_en": "Bicycle crunch, a core exercise using bodyweight. Primary muscles: Abs, Obliques.", "caption_es": "Bicicleta abdominal, un ejercicio de core con peso corporal. Músculos principales: Abdomen, Oblicuos.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/bicycle-crunch.svg"}
{"file_name": "images/bicycle-crunch-f.jpg", "slug": "bicycle-crunch", "gender": "female", "name_es": "Bicicleta abdominal", "name_en": "Bicycle crunch", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["abs", "obliques"], "secondary_muscles": [], "primary_muscles_en": ["Abs", "Obliques"], "primary_muscles_es": ["Abdomen", "Oblicuos"], "instructions_en": ["Lie on your back with your hands behind your head and legs raised.", "Bring your right elbow towards your left knee while extending your right leg.", "Alternate the movement by bringing your left elbow towards your right knee, maintaining a steady pace."], "instructions_es": ["Acuéstate boca arriba con las manos detrás de la cabeza y las piernas levantadas.", "Lleva el codo derecho hacia la rodilla izquierda mientras extiendes la pierna derecha.", "Alterna el movimiento llevando el codo izquierdo hacia la rodilla derecha, manteniendo el ritmo."], "caption_en": "Bicycle crunch, a core exercise using bodyweight. Primary muscles: Abs, Obliques.", "caption_es": "Bicicleta abdominal, un ejercicio de core con peso corporal. Músculos principales: Abdomen, Oblicuos.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/bicycle-crunch-f.svg"}
{"file_name": "images/push-ups-m.jpg", "slug": "push-ups", "gender": "male", "name_es": "Flexiones", "name_en": "Push-ups", "group": "chest", "group_es": "Pecho", "group_en": "Chest", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["chest"], "secondary_muscles": ["deltoids", "triceps"], "primary_muscles_en": ["Chest"], "primary_muscles_es": ["Pectoral"], "instructions_en": ["Position yourself face down with hands shoulder-width apart.", "Keep your body straight and lower until your chest nearly touches the floor.", "Push up until your arms are fully extended."], "instructions_es": ["Colócate boca abajo con las manos separadas al ancho de los hombros.", "Mantén el cuerpo recto y baja hasta que el pecho casi toque el suelo.", "Empuja hacia arriba hasta que los brazos estén completamente extendidos."], "caption_en": "Push-ups, a chest exercise using bodyweight. Primary muscles: Chest.", "caption_es": "Flexiones, un ejercicio de pecho con peso corporal. Músculos principales: Pectoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/push-ups.svg"}
{"file_name": "images/push-ups-f.jpg", "slug": "push-ups", "gender": "female", "name_es": "Flexiones", "name_en": "Push-ups", "group": "chest", "group_es": "Pecho", "group_en": "Chest", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["chest"], "secondary_muscles": ["deltoids", "triceps"], "primary_muscles_en": ["Chest"], "primary_muscles_es": ["Pectoral"], "instructions_en": ["Position yourself face down with hands shoulder-width apart.", "Keep your body straight and lower until your chest nearly touches the floor.", "Push up until your arms are fully extended."], "instructions_es": ["Colócate boca abajo con las manos separadas al ancho de los hombros.", "Mantén el cuerpo recto y baja hasta que el pecho casi toque el suelo.", "Empuja hacia arriba hasta que los brazos estén completamente extendidos."], "caption_en": "Push-ups, a chest exercise using bodyweight. Primary muscles: Chest.", "caption_es": "Flexiones, un ejercicio de pecho con peso corporal. Músculos principales: Pectoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/push-ups-f.svg"}
{"file_name": "images/cable-crossover-m.jpg", "slug": "cable-crossover", "gender": "male", "name_es": "Cruce de poleas", "name_en": "Cable crossover", "group": "chest", "group_es": "Pecho", "group_en": "Chest", "equipment": "cable", "equipment_es": "Polea", "equipment_en": "Cable", "primary_muscles": ["chest"], "secondary_muscles": ["deltoids"], "primary_muscles_en": ["Chest"], "primary_muscles_es": ["Pectoral"], "instructions_en": ["Adjust the pulleys to shoulder height and select the appropriate weight.", "Grab a handle in each hand and step forward, keeping a slight bend in the elbows.", "Cross your hands in front of you, squeezing your chest, then slowly return to the starting position."], "instructions_es": ["Ajusta las poleas a la altura de los hombros y selecciona el peso adecuado.", "Toma una manija en cada mano y da un paso adelante, manteniendo una ligera flexión en los codos.", "Cruza las manos frente a ti, apretando el pecho, y luego regresa lentamente a la posición inicial."], "caption_en": "Cable crossover, a chest exercise using cable. Primary muscles: Chest.", "caption_es": "Cruce de poleas, un ejercicio de pecho con polea. Músculos principales: Pectoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/cable-crossover.svg"}
{"file_name": "images/cable-crossover-f.jpg", "slug": "cable-crossover", "gender": "female", "name_es": "Cruce de poleas", "name_en": "Cable crossover", "group": "chest", "group_es": "Pecho", "group_en": "Chest", "equipment": "cable", "equipment_es": "Polea", "equipment_en": "Cable", "primary_muscles": ["chest"], "secondary_muscles": ["deltoids"], "primary_muscles_en": ["Chest"], "primary_muscles_es": ["Pectoral"], "instructions_en": ["Adjust the pulleys to shoulder height and select the appropriate weight.", "Grab a handle in each hand and step forward, keeping a slight bend in the elbows.", "Cross your hands in front of you, squeezing your chest, then slowly return to the starting position."], "instructions_es": ["Ajusta las poleas a la altura de los hombros y selecciona el peso adecuado.", "Toma una manija en cada mano y da un paso adelante, manteniendo una ligera flexión en los codos.", "Cruza las manos frente a ti, apretando el pecho, y luego regresa lentamente a la posición inicial."], "caption_en": "Cable crossover, a chest exercise using cable. Primary muscles: Chest.", "caption_es": "Cruce de poleas, un ejercicio de pecho con polea. Músculos principales: Pectoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/cable-crossover-f.svg"}
{"file_name": "images/chest-dips-m.jpg", "slug": "chest-dips", "gender": "male", "name_es": "Fondos en paralelas", "name_en": "Chest dips", "group": "chest", "group_es": "Pecho", "group_en": "Chest", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["chest"], "secondary_muscles": ["triceps", "deltoids"], "primary_muscles_en": ["Chest"], "primary_muscles_es": ["Pectoral"], "instructions_en": ["Grab the parallel bars with palms facing inward.", "Lift your body until your arms are straight.", "Lower your body slowly, leaning slightly forward.", "Push up to return to the starting position."], "instructions_es": ["Agarra las barras paralelas con las palmas hacia adentro.", "Levanta el cuerpo hasta que los brazos estén rectos.", "Baja lentamente el cuerpo inclinándote ligeramente hacia adelante.", "Empuja hacia arriba para volver a la posición inicial."], "caption_en": "Chest dips, a chest exercise using bodyweight. Primary muscles: Chest.", "caption_es": "Fondos en paralelas, un ejercicio de pecho con peso corporal. Músculos principales: Pectoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/chest-dips.svg"}
{"file_name": "images/chest-dips-f.jpg", "slug": "chest-dips", "gender": "female", "name_es": "Fondos en paralelas", "name_en": "Chest dips", "group": "chest", "group_es": "Pecho", "group_en": "Chest", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["chest"], "secondary_muscles": ["triceps", "deltoids"], "primary_muscles_en": ["Chest"], "primary_muscles_es": ["Pectoral"], "instructions_en": ["Grab the parallel bars with palms facing inward.", "Lift your body until your arms are straight.", "Lower your body slowly, leaning slightly forward.", "Push up to return to the starting position."], "instructions_es": ["Agarra las barras paralelas con las palmas hacia adentro.", "Levanta el cuerpo hasta que los brazos estén rectos.", "Baja lentamente el cuerpo inclinándote ligeramente hacia adelante.", "Empuja hacia arriba para volver a la posición inicial."], "caption_en": "Chest dips, a chest exercise using bodyweight. Primary muscles: Chest.", "caption_es": "Fondos en paralelas, un ejercicio de pecho con peso corporal. Músculos principales: Pectoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/chest-dips-f.svg"}
{"file_name": "images/decline-bench-press-m.jpg", "slug": "decline-bench-press", "gender": "male", "name_es": "Press declinado con barra", "name_en": "Decline barbell bench press", "group": "chest", "group_es": "Pecho", "group_en": "Chest", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["chest"], "secondary_muscles": ["triceps"], "primary_muscles_en": ["Chest"], "primary_muscles_es": ["Pectoral"], "instructions_en": ["Adjust the bench to a decline position and ensure it is secure.", "Lie on the bench with feet firmly on the ground and grip the bar slightly wider than shoulder-width.", "Lower the bar slowly towards your chest, keeping elbows at a 45-degree angle.", "Press the bar upwards until arms are fully extended, without locking the elbows."], "instructions_es": ["Ajusta el banco a una posición declinada y asegúrate de que esté seguro.", "Acuéstate en el banco con los pies firmemente en el suelo y agarra la barra con las manos un poco más anchas que los hombros.", "Desciende la barra lentamente hacia el pecho, manteniendo los codos en un ángulo de 45 grados.", "Empuja la barra hacia arriba hasta que los brazos estén completamente extendidos, sin bloquear los codos."], "caption_en": "Decline barbell bench press, a chest exercise using barbell. Primary muscles: Chest.", "caption_es": "Press declinado con barra, un ejercicio de pecho con barra. Músculos principales: Pectoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/decline-bench-press.svg"}
{"file_name": "images/decline-bench-press-f.jpg", "slug": "decline-bench-press", "gender": "female", "name_es": "Press declinado con barra", "name_en": "Decline barbell bench press", "group": "chest", "group_es": "Pecho", "group_en": "Chest", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["chest"], "secondary_muscles": ["triceps"], "primary_muscles_en": ["Chest"], "primary_muscles_es": ["Pectoral"], "instructions_en": ["Adjust the bench to a decline position and ensure it is secure.", "Lie on the bench with feet firmly on the ground and grip the bar slightly wider than shoulder-width.", "Lower the bar slowly towards your chest, keeping elbows at a 45-degree angle.", "Press the bar upwards until arms are fully extended, without locking the elbows."], "instructions_es": ["Ajusta el banco a una posición declinada y asegúrate de que esté seguro.", "Acuéstate en el banco con los pies firmemente en el suelo y agarra la barra con las manos un poco más anchas que los hombros.", "Desciende la barra lentamente hacia el pecho, manteniendo los codos en un ángulo de 45 grados.", "Empuja la barra hacia arriba hasta que los brazos estén completamente extendidos, sin bloquear los codos."], "caption_en": "Decline barbell bench press, a chest exercise using barbell. Primary muscles: Chest.", "caption_es": "Press declinado con barra, un ejercicio de pecho con barra. Músculos principales: Pectoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/decline-bench-press-f.svg"}
{"file_name": "images/back-extension-m.jpg", "slug": "back-extension", "gender": "male", "name_es": "Hiperextensiones", "name_en": "Back extension", "group": "back", "group_es": "Espalda", "group_en": "Back", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["lower-back"], "secondary_muscles": ["gluteal", "hamstring"], "primary_muscles_en": ["Lower back"], "primary_muscles_es": ["Lumbar"], "instructions_en": ["Lie face down on a back extension machine, securing your ankles under the pads.", "Cross your arms over your chest or place them behind your head.", "Slowly lift your torso until it aligns with your legs, keeping your back straight.", "Lower yourself back to the starting position in a controlled manner without arching your back."], "instructions_es": ["Acuéstate boca abajo en una máquina de extensión de espalda, asegurando los tobillos bajo los rodillos.", "Cruza los brazos sobre el pecho o colócalos detrás de la cabeza.", "Levanta el torso lentamente hasta que esté alineado con las piernas, manteniendo la espalda recta.", "Baja controladamente a la posición inicial sin arquear la espalda."], "caption_en": "Back extension, a back exercise using bodyweight. Primary muscles: Lower back.", "caption_es": "Hiperextensiones, un ejercicio de espalda con peso corporal. Músculos principales: Lumbar.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/back-extension.svg"}
{"file_name": "images/back-extension-f.jpg", "slug": "back-extension", "gender": "female", "name_es": "Hiperextensiones", "name_en": "Back extension", "group": "back", "group_es": "Espalda", "group_en": "Back", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["lower-back"], "secondary_muscles": ["gluteal", "hamstring"], "primary_muscles_en": ["Lower back"], "primary_muscles_es": ["Lumbar"], "instructions_en": ["Lie face down on a back extension machine, securing your ankles under the pads.", "Cross your arms over your chest or place them behind your head.", "Slowly lift your torso until it aligns with your legs, keeping your back straight.", "Lower yourself back to the starting position in a controlled manner without arching your back."], "instructions_es": ["Acuéstate boca abajo en una máquina de extensión de espalda, asegurando los tobillos bajo los rodillos.", "Cruza los brazos sobre el pecho o colócalos detrás de la cabeza.", "Levanta el torso lentamente hasta que esté alineado con las piernas, manteniendo la espalda recta.", "Baja controladamente a la posición inicial sin arquear la espalda."], "caption_en": "Back extension, a back exercise using bodyweight. Primary muscles: Lower back.", "caption_es": "Hiperextensiones, un ejercicio de espalda con peso corporal. Músculos principales: Lumbar.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/back-extension-f.svg"}
{"file_name": "images/dumbbell-pullover-m.jpg", "slug": "dumbbell-pullover", "gender": "male", "name_es": "Pull-over con mancuerna", "name_en": "Dumbbell pullover", "group": "back", "group_es": "Espalda", "group_en": "Back", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["upper-back"], "secondary_muscles": ["chest", "triceps"], "primary_muscles_en": ["Upper back"], "primary_muscles_es": ["Dorsal"], "instructions_en": ["Lie on your back on a bench, with your feet firmly on the ground.", "Hold a dumbbell with both hands, extending your arms over your chest.", "Slowly lower the dumbbell behind your head, keeping your elbows slightly bent.", "Return to the starting position, ensuring you control the movement."], "instructions_es": ["Acuéstate boca arriba en un banco, con los pies firmemente en el suelo.", "Sujeta una mancuerna con ambas manos, extendiendo los brazos sobre el pecho.", "Baja lentamente la mancuerna detrás de la cabeza, manteniendo los codos ligeramente flexionados.", "Regresa a la posición inicial, asegurándote de controlar el movimiento."], "caption_en": "Dumbbell pullover, a back exercise using dumbbell. Primary muscles: Upper back.", "caption_es": "Pull-over con mancuerna, un ejercicio de espalda con mancuerna. Músculos principales: Dorsal.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/dumbbell-pullover.svg"}
{"file_name": "images/dumbbell-pullover-f.jpg", "slug": "dumbbell-pullover", "gender": "female", "name_es": "Pull-over con mancuerna", "name_en": "Dumbbell pullover", "group": "back", "group_es": "Espalda", "group_en": "Back", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["upper-back"], "secondary_muscles": ["chest", "triceps"], "primary_muscles_en": ["Upper back"], "primary_muscles_es": ["Dorsal"], "instructions_en": ["Lie on your back on a bench, with your feet firmly on the ground.", "Hold a dumbbell with both hands, extending your arms over your chest.", "Slowly lower the dumbbell behind your head, keeping your elbows slightly bent.", "Return to the starting position, ensuring you control the movement."], "instructions_es": ["Acuéstate boca arriba en un banco, con los pies firmemente en el suelo.", "Sujeta una mancuerna con ambas manos, extendiendo los brazos sobre el pecho.", "Baja lentamente la mancuerna detrás de la cabeza, manteniendo los codos ligeramente flexionados.", "Regresa a la posición inicial, asegurándote de controlar el movimiento."], "caption_en": "Dumbbell pullover, a back exercise using dumbbell. Primary muscles: Upper back.", "caption_es": "Pull-over con mancuerna, un ejercicio de espalda con mancuerna. Músculos principales: Dorsal.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/dumbbell-pullover-f.svg"}
{"file_name": "images/straight-arm-pulldown-m.jpg", "slug": "straight-arm-pulldown", "gender": "male", "name_es": "Jalón con brazos rectos", "name_en": "Straight-arm pulldown", "group": "back", "group_es": "Espalda", "group_en": "Back", "equipment": "cable", "equipment_es": "Polea", "equipment_en": "Cable", "primary_muscles": ["upper-back"], "secondary_muscles": ["triceps"], "primary_muscles_en": ["Upper back"], "primary_muscles_es": ["Dorsal"], "instructions_en": ["Stand facing a high pulley with feet shoulder-width apart.", "Grab the bar with both hands, keeping arms straight and slightly bent.", "Pull the bar down until your hands reach your thighs, maintaining straight arms.", "Slowly return to the starting position, controlling the movement."], "instructions_es": ["Colócate de pie frente a una polea alta con los pies al ancho de los hombros.", "Agarra la barra con ambas manos, manteniendo los brazos rectos y ligeramente flexionados.", "Tira de la barra hacia abajo hasta que tus manos lleguen a tus muslos, manteniendo los brazos rectos.", "Regresa lentamente a la posición inicial, controlando el movimiento."], "caption_en": "Straight-arm pulldown, a back exercise using cable. Primary muscles: Upper back.", "caption_es": "Jalón con brazos rectos, un ejercicio de espalda con polea. Músculos principales: Dorsal.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/straight-arm-pulldown.svg"}
{"file_name": "images/straight-arm-pulldown-f.jpg", "slug": "straight-arm-pulldown", "gender": "female", "name_es": "Jalón con brazos rectos", "name_en": "Straight-arm pulldown", "group": "back", "group_es": "Espalda", "group_en": "Back", "equipment": "cable", "equipment_es": "Polea", "equipment_en": "Cable", "primary_muscles": ["upper-back"], "secondary_muscles": ["triceps"], "primary_muscles_en": ["Upper back"], "primary_muscles_es": ["Dorsal"], "instructions_en": ["Stand facing a high pulley with feet shoulder-width apart.", "Grab the bar with both hands, keeping arms straight and slightly bent.", "Pull the bar down until your hands reach your thighs, maintaining straight arms.", "Slowly return to the starting position, controlling the movement."], "instructions_es": ["Colócate de pie frente a una polea alta con los pies al ancho de los hombros.", "Agarra la barra con ambas manos, manteniendo los brazos rectos y ligeramente flexionados.", "Tira de la barra hacia abajo hasta que tus manos lleguen a tus muslos, manteniendo los brazos rectos.", "Regresa lentamente a la posición inicial, controlando el movimiento."], "caption_en": "Straight-arm pulldown, a back exercise using cable. Primary muscles: Upper back.", "caption_es": "Jalón con brazos rectos, un ejercicio de espalda con polea. Músculos principales: Dorsal.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/straight-arm-pulldown-f.svg"}
{"file_name": "images/inverted-row-m.jpg", "slug": "inverted-row", "gender": "male", "name_es": "Remo invertido", "name_en": "Inverted row", "group": "back", "group_es": "Espalda", "group_en": "Back", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["upper-back"], "secondary_muscles": ["biceps", "forearm"], "primary_muscles_en": ["Upper back"], "primary_muscles_es": ["Dorsal"], "instructions_en": ["Set a bar at waist height and lie underneath it.", "Grab the bar with palms facing forward and arms extended.", "Pull your chest towards the bar while keeping your body straight.", "Lower yourself slowly back to the starting position without touching the ground."], "instructions_es": ["Coloca una barra a la altura de la cintura y acuéstate debajo de ella.", "Agarra la barra con las palmas hacia adelante y los brazos extendidos.", "Tira de tu pecho hacia la barra manteniendo el cuerpo recto.", "Baja lentamente hasta la posición inicial sin tocar el suelo."], "caption_en": "Inverted row, a back exercise using bodyweight. Primary muscles: Upper back.", "caption_es": "Remo invertido, un ejercicio de espalda con peso corporal. Músculos principales: Dorsal.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/inverted-row.svg"}
{"file_name": "images/inverted-row-f.jpg", "slug": "inverted-row", "gender": "female", "name_es": "Remo invertido", "name_en": "Inverted row", "group": "back", "group_es": "Espalda", "group_en": "Back", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["upper-back"], "secondary_muscles": ["biceps", "forearm"], "primary_muscles_en": ["Upper back"], "primary_muscles_es": ["Dorsal"], "instructions_en": ["Set a bar at waist height and lie underneath it.", "Grab the bar with palms facing forward and arms extended.", "Pull your chest towards the bar while keeping your body straight.", "Lower yourself slowly back to the starting position without touching the ground."], "instructions_es": ["Coloca una barra a la altura de la cintura y acuéstate debajo de ella.", "Agarra la barra con las palmas hacia adelante y los brazos extendidos.", "Tira de tu pecho hacia la barra manteniendo el cuerpo recto.", "Baja lentamente hasta la posición inicial sin tocar el suelo."], "caption_en": "Inverted row, a back exercise using bodyweight. Primary muscles: Upper back.", "caption_es": "Remo invertido, un ejercicio de espalda con peso corporal. Músculos principales: Dorsal.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/inverted-row-f.svg"}
{"file_name": "images/barbell-shrug-m.jpg", "slug": "barbell-shrug", "gender": "male", "name_es": "Encogimientos con barra", "name_en": "Barbell shrug", "group": "shoulders", "group_es": "Hombros", "group_en": "Shoulders", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["trapezius"], "secondary_muscles": ["forearm"], "primary_muscles_en": ["Trapezius"], "primary_muscles_es": ["Trapecio"], "instructions_en": ["Stand upright with feet shoulder-width apart.", "Hold the barbell with an overhand grip, hands slightly wider than shoulder-width.", "Lift your shoulders towards your ears while keeping arms straight.", "Lower your shoulders slowly back to the starting position."], "instructions_es": ["Párate derecho con los pies al ancho de los hombros.", "Sujeta la barra con un agarre por delante, manos ligeramente más anchas que los hombros.", "Levanta los hombros hacia las orejas mientras mantienes los brazos rectos.", "Baja los hombros lentamente a la posición inicial."], "caption_en": "Barbell shrug, a shoulders exercise using barbell. Primary muscles: Trapezius.", "caption_es": "Encogimientos con barra, un ejercicio de hombros con barra. Músculos principales: Trapecio.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/barbell-shrug.svg"}
{"file_name": "images/barbell-shrug-f.jpg", "slug": "barbell-shrug", "gender": "female", "name_es": "Encogimientos con barra", "name_en": "Barbell shrug", "group": "shoulders", "group_es": "Hombros", "group_en": "Shoulders", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["trapezius"], "secondary_muscles": ["forearm"], "primary_muscles_en": ["Trapezius"], "primary_muscles_es": ["Trapecio"], "instructions_en": ["Stand upright with feet shoulder-width apart.", "Hold the barbell with an overhand grip, hands slightly wider than shoulder-width.", "Lift your shoulders towards your ears while keeping arms straight.", "Lower your shoulders slowly back to the starting position."], "instructions_es": ["Párate derecho con los pies al ancho de los hombros.", "Sujeta la barra con un agarre por delante, manos ligeramente más anchas que los hombros.", "Levanta los hombros hacia las orejas mientras mantienes los brazos rectos.", "Baja los hombros lentamente a la posición inicial."], "caption_en": "Barbell shrug, a shoulders exercise using barbell. Primary muscles: Trapezius.", "caption_es": "Encogimientos con barra, un ejercicio de hombros con barra. Músculos principales: Trapecio.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/barbell-shrug-f.svg"}
{"file_name": "images/reverse-fly-m.jpg", "slug": "reverse-fly", "gender": "male", "name_es": "Pájaros (deltoides posterior)", "name_en": "Reverse fly", "group": "shoulders", "group_es": "Hombros", "group_en": "Shoulders", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["deltoids"], "secondary_muscles": ["upper-back", "trapezius"], "primary_muscles_en": ["Shoulders"], "primary_muscles_es": ["Hombros"], "instructions_en": ["1. Stand with feet shoulder-width apart, holding a dumbbell in each hand.", "2. Slightly bend forward at the hips, keeping your back straight.", "3. With arms slightly bent, lift the dumbbells out to the sides until arms are parallel to the floor.", "4. Slowly lower the dumbbells back to the starting position and repeat."], "instructions_es": ["1. Ponte de pie con los pies separados al ancho de los hombros y sostén una mancuerna en cada mano.", "2. Inclina ligeramente el torso hacia adelante desde las caderas, manteniendo la espalda recta.", "3. Con los brazos ligeramente doblados, levanta las mancuernas hacia los lados hasta que los brazos estén paralelos al suelo.", "4. Baja lentamente las mancuernas a la posición inicial y repite."], "caption_en": "Reverse fly, a shoulders exercise using dumbbell. Primary muscles: Shoulders.", "caption_es": "Pájaros (deltoides posterior), un ejercicio de hombros con mancuerna. Músculos principales: Hombros.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/reverse-fly.svg"}
{"file_name": "images/reverse-fly-f.jpg", "slug": "reverse-fly", "gender": "female", "name_es": "Pájaros (deltoides posterior)", "name_en": "Reverse fly", "group": "shoulders", "group_es": "Hombros", "group_en": "Shoulders", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["deltoids"], "secondary_muscles": ["upper-back", "trapezius"], "primary_muscles_en": ["Shoulders"], "primary_muscles_es": ["Hombros"], "instructions_en": ["1. Stand with feet shoulder-width apart, holding a dumbbell in each hand.", "2. Slightly bend forward at the hips, keeping your back straight.", "3. With arms slightly bent, lift the dumbbells out to the sides until arms are parallel to the floor.", "4. Slowly lower the dumbbells back to the starting position and repeat."], "instructions_es": ["1. Ponte de pie con los pies separados al ancho de los hombros y sostén una mancuerna en cada mano.", "2. Inclina ligeramente el torso hacia adelante desde las caderas, manteniendo la espalda recta.", "3. Con los brazos ligeramente doblados, levanta las mancuernas hacia los lados hasta que los brazos estén paralelos al suelo.", "4. Baja lentamente las mancuernas a la posición inicial y repite."], "caption_en": "Reverse fly, a shoulders exercise using dumbbell. Primary muscles: Shoulders.", "caption_es": "Pájaros (deltoides posterior), un ejercicio de hombros con mancuerna. Músculos principales: Hombros.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/reverse-fly-f.svg"}
{"file_name": "images/front-raise-m.jpg", "slug": "front-raise", "gender": "male", "name_es": "Elevaciones frontales", "name_en": "Front raise", "group": "shoulders", "group_es": "Hombros", "group_en": "Shoulders", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["deltoids"], "secondary_muscles": [], "primary_muscles_en": ["Shoulders"], "primary_muscles_es": ["Hombros"], "instructions_en": ["Stand upright with feet shoulder-width apart.", "Hold a dumbbell in each hand with arms extended in front of your thighs.", "Raise the dumbbells forward until your arms are parallel to the floor.", "Slowly lower the dumbbells back to the starting position."], "instructions_es": ["Párate derecho con los pies al ancho de los hombros.", "Sujeta una mancuerna en cada mano con los brazos extendidos frente a los muslos.", "Levanta las mancuernas hacia adelante hasta que tus brazos estén paralelos al suelo.", "Baja lentamente las mancuernas a la posición inicial."], "caption_en": "Front raise, a shoulders exercise using dumbbell. Primary muscles: Shoulders.", "caption_es": "Elevaciones frontales, un ejercicio de hombros con mancuerna. Músculos principales: Hombros.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/front-raise.svg"}
{"file_name": "images/front-raise-f.jpg", "slug": "front-raise", "gender": "female", "name_es": "Elevaciones frontales", "name_en": "Front raise", "group": "shoulders", "group_es": "Hombros", "group_en": "Shoulders", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["deltoids"], "secondary_muscles": [], "primary_muscles_en": ["Shoulders"], "primary_muscles_es": ["Hombros"], "instructions_en": ["Stand upright with feet shoulder-width apart.", "Hold a dumbbell in each hand with arms extended in front of your thighs.", "Raise the dumbbells forward until your arms are parallel to the floor.", "Slowly lower the dumbbells back to the starting position."], "instructions_es": ["Párate derecho con los pies al ancho de los hombros.", "Sujeta una mancuerna en cada mano con los brazos extendidos frente a los muslos.", "Levanta las mancuernas hacia adelante hasta que tus brazos estén paralelos al suelo.", "Baja lentamente las mancuernas a la posición inicial."], "caption_en": "Front raise, a shoulders exercise using dumbbell. Primary muscles: Shoulders.", "caption_es": "Elevaciones frontales, un ejercicio de hombros con mancuerna. Músculos principales: Hombros.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/front-raise-f.svg"}
{"file_name": "images/arnold-press-m.jpg", "slug": "arnold-press", "gender": "male", "name_es": "Press Arnold", "name_en": "Arnold press", "group": "shoulders", "group_es": "Hombros", "group_en": "Shoulders", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["deltoids"], "secondary_muscles": ["triceps"], "primary_muscles_en": ["Shoulders"], "primary_muscles_es": ["Hombros"], "instructions_en": ["Sit on a bench with back support, holding a dumbbell in each hand at shoulder height, palms facing your body.", "Rotate your palms forward as you press the dumbbells upward in an arcing motion.", "Fully extend your arms without locking your elbows, then slowly lower the dumbbells back to the starting position."], "instructions_es": ["Siéntate en un banco con respaldo, sosteniendo una mancuerna en cada mano a la altura de los hombros, con las palmas hacia el cuerpo.", "Gira las palmas hacia adelante mientras presionas las mancuernas hacia arriba en un movimiento de arco.", "Extiende completamente los brazos sin bloquear los codos y luego baja lentamente las mancuernas a la posición inicial."], "caption_en": "Arnold press, a shoulders exercise using dumbbell. Primary muscles: Shoulders.", "caption_es": "Press Arnold, un ejercicio de hombros con mancuerna. Músculos principales: Hombros.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/arnold-press.svg"}
{"file_name": "images/arnold-press-f.jpg", "slug": "arnold-press", "gender": "female", "name_es": "Press Arnold", "name_en": "Arnold press", "group": "shoulders", "group_es": "Hombros", "group_en": "Shoulders", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["deltoids"], "secondary_muscles": ["triceps"], "primary_muscles_en": ["Shoulders"], "primary_muscles_es": ["Hombros"], "instructions_en": ["Sit on a bench with back support, holding a dumbbell in each hand at shoulder height, palms facing your body.", "Rotate your palms forward as you press the dumbbells upward in an arcing motion.", "Fully extend your arms without locking your elbows, then slowly lower the dumbbells back to the starting position."], "instructions_es": ["Siéntate en un banco con respaldo, sosteniendo una mancuerna en cada mano a la altura de los hombros, con las palmas hacia el cuerpo.", "Gira las palmas hacia adelante mientras presionas las mancuernas hacia arriba en un movimiento de arco.", "Extiende completamente los brazos sin bloquear los codos y luego baja lentamente las mancuernas a la posición inicial."], "caption_en": "Arnold press, a shoulders exercise using dumbbell. Primary muscles: Shoulders.", "caption_es": "Press Arnold, un ejercicio de hombros con mancuerna. Músculos principales: Hombros.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/arnold-press-f.svg"}
{"file_name": "images/concentration-curl-m.jpg", "slug": "concentration-curl", "gender": "male", "name_es": "Curl concentrado", "name_en": "Concentration curl", "group": "arms", "group_es": "Brazos", "group_en": "Arms", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["biceps"], "secondary_muscles": ["forearm"], "primary_muscles_en": ["Biceps"], "primary_muscles_es": ["Bíceps"], "instructions_en": ["Sit on the edge of a bench with your legs apart.", "Hold a dumbbell in one hand and rest your elbow on the inside of your thigh.", "Curl the arm, lifting the dumbbell towards your shoulder, keeping the elbow stationary.", "Slowly lower the dumbbell back to the starting position and repeat."], "instructions_es": ["Siéntate en el borde de un banco con las piernas separadas.", "Sujeta una mancuerna con una mano y apoya el codo en el interior del muslo.", "Flexiona el brazo, levantando la mancuerna hacia el hombro, manteniendo el codo fijo.", "Baja lentamente la mancuerna a la posición inicial y repite."], "caption_en": "Concentration curl, a arms exercise using dumbbell. Primary muscles: Biceps.", "caption_es": "Curl concentrado, un ejercicio de brazos con mancuerna. Músculos principales: Bíceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/concentration-curl.svg"}
{"file_name": "images/concentration-curl-f.jpg", "slug": "concentration-curl", "gender": "female", "name_es": "Curl concentrado", "name_en": "Concentration curl", "group": "arms", "group_es": "Brazos", "group_en": "Arms", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["biceps"], "secondary_muscles": ["forearm"], "primary_muscles_en": ["Biceps"], "primary_muscles_es": ["Bíceps"], "instructions_en": ["Sit on the edge of a bench with your legs apart.", "Hold a dumbbell in one hand and rest your elbow on the inside of your thigh.", "Curl the arm, lifting the dumbbell towards your shoulder, keeping the elbow stationary.", "Slowly lower the dumbbell back to the starting position and repeat."], "instructions_es": ["Siéntate en el borde de un banco con las piernas separadas.", "Sujeta una mancuerna con una mano y apoya el codo en el interior del muslo.", "Flexiona el brazo, levantando la mancuerna hacia el hombro, manteniendo el codo fijo.", "Baja lentamente la mancuerna a la posición inicial y repite."], "caption_en": "Concentration curl, a arms exercise using dumbbell. Primary muscles: Biceps.", "caption_es": "Curl concentrado, un ejercicio de brazos con mancuerna. Músculos principales: Bíceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/concentration-curl-f.svg"}
{"file_name": "images/cable-curl-m.jpg", "slug": "cable-curl", "gender": "male", "name_es": "Curl en polea", "name_en": "Cable curl", "group": "arms", "group_es": "Brazos", "group_en": "Arms", "equipment": "cable", "equipment_es": "Polea", "equipment_en": "Cable", "primary_muscles": ["biceps"], "secondary_muscles": ["forearm"], "primary_muscles_en": ["Biceps"], "primary_muscles_es": ["Bíceps"], "instructions_en": ["Set the pulley to the lowest position and grasp the bar with an underhand grip.", "Stand upright with feet shoulder-width apart and elbows close to your body.", "Bend your elbows to curl the bar towards your shoulders, keeping elbows stationary.", "Slowly lower the bar back to the starting position, controlling the movement."], "instructions_es": ["Ajusta la polea a la posición más baja y sujeta la barra con un agarre supino.", "Párate erguido con los pies al ancho de los hombros y los codos pegados al cuerpo.", "Flexiona los codos para levantar la barra hacia los hombros, manteniendo los codos inmóviles.", "Baja lentamente la barra a la posición inicial, controlando el movimiento."], "caption_en": "Cable curl, a arms exercise using cable. Primary muscles: Biceps.", "caption_es": "Curl en polea, un ejercicio de brazos con polea. Músculos principales: Bíceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/cable-curl.svg"}
{"file_name": "images/cable-curl-f.jpg", "slug": "cable-curl", "gender": "female", "name_es": "Curl en polea", "name_en": "Cable curl", "group": "arms", "group_es": "Brazos", "group_en": "Arms", "equipment": "cable", "equipment_es": "Polea", "equipment_en": "Cable", "primary_muscles": ["biceps"], "secondary_muscles": ["forearm"], "primary_muscles_en": ["Biceps"], "primary_muscles_es": ["Bíceps"], "instructions_en": ["Set the pulley to the lowest position and grasp the bar with an underhand grip.", "Stand upright with feet shoulder-width apart and elbows close to your body.", "Bend your elbows to curl the bar towards your shoulders, keeping elbows stationary.", "Slowly lower the bar back to the starting position, controlling the movement."], "instructions_es": ["Ajusta la polea a la posición más baja y sujeta la barra con un agarre supino.", "Párate erguido con los pies al ancho de los hombros y los codos pegados al cuerpo.", "Flexiona los codos para levantar la barra hacia los hombros, manteniendo los codos inmóviles.", "Baja lentamente la barra a la posición inicial, controlando el movimiento."], "caption_en": "Cable curl, a arms exercise using cable. Primary muscles: Biceps.", "caption_es": "Curl en polea, un ejercicio de brazos con polea. Músculos principales: Bíceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/cable-curl-f.svg"}
{"file_name": "images/triceps-kickback-m.jpg", "slug": "triceps-kickback", "gender": "male", "name_es": "Patada de tríceps", "name_en": "Triceps kickback", "group": "arms", "group_es": "Brazos", "group_en": "Arms", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["triceps"], "secondary_muscles": [], "primary_muscles_en": ["Triceps"], "primary_muscles_es": ["Tríceps"], "instructions_en": ["Hold a dumbbell in each hand with palms facing inward.", "Lean your torso forward while keeping your back straight.", "Bend your elbows at 90 degrees, then extend your arms backward.", "Slowly return to the starting position without moving your shoulders."], "instructions_es": ["Sujeta una mancuerna en cada mano con las palmas hacia adentro.", "Inclina el torso hacia adelante manteniendo la espalda recta.", "Dobla los codos a 90 grados, luego extiende los brazos hacia atrás.", "Regresa lentamente a la posición inicial sin mover los hombros."], "caption_en": "Triceps kickback, a arms exercise using dumbbell. Primary muscles: Triceps.", "caption_es": "Patada de tríceps, un ejercicio de brazos con mancuerna. Músculos principales: Tríceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/triceps-kickback.svg"}
{"file_name": "images/triceps-kickback-f.jpg", "slug": "triceps-kickback", "gender": "female", "name_es": "Patada de tríceps", "name_en": "Triceps kickback", "group": "arms", "group_es": "Brazos", "group_en": "Arms", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["triceps"], "secondary_muscles": [], "primary_muscles_en": ["Triceps"], "primary_muscles_es": ["Tríceps"], "instructions_en": ["Hold a dumbbell in each hand with palms facing inward.", "Lean your torso forward while keeping your back straight.", "Bend your elbows at 90 degrees, then extend your arms backward.", "Slowly return to the starting position without moving your shoulders."], "instructions_es": ["Sujeta una mancuerna en cada mano con las palmas hacia adentro.", "Inclina el torso hacia adelante manteniendo la espalda recta.", "Dobla los codos a 90 grados, luego extiende los brazos hacia atrás.", "Regresa lentamente a la posición inicial sin mover los hombros."], "caption_en": "Triceps kickback, a arms exercise using dumbbell. Primary muscles: Triceps.", "caption_es": "Patada de tríceps, un ejercicio de brazos con mancuerna. Músculos principales: Tríceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/triceps-kickback-f.svg"}
{"file_name": "images/close-grip-bench-press-m.jpg", "slug": "close-grip-bench-press", "gender": "male", "name_es": "Press de banca cerrado", "name_en": "Close-grip bench press", "group": "arms", "group_es": "Brazos", "group_en": "Arms", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["triceps"], "secondary_muscles": ["chest", "deltoids"], "primary_muscles_en": ["Triceps"], "primary_muscles_es": ["Tríceps"], "instructions_en": ["Lie on a flat bench with your feet firmly on the ground.", "Grip the bar with a narrow grip, hands shoulder-width apart.", "Lower the bar slowly to your chest, keeping elbows close to your body.", "Press the bar upward until your arms are fully extended."], "instructions_es": ["Acuéstate en un banco plano con los pies firmes en el suelo.", "Sujeta la barra con un agarre estrecho, manos separadas a la altura de los hombros.", "Baja la barra lentamente hacia el pecho, manteniendo los codos cerca del cuerpo.", "Empuja la barra hacia arriba hasta extender completamente los brazos."], "caption_en": "Close-grip bench press, a arms exercise using barbell. Primary muscles: Triceps.", "caption_es": "Press de banca cerrado, un ejercicio de brazos con barra. Músculos principales: Tríceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/close-grip-bench-press.svg"}
{"file_name": "images/close-grip-bench-press-f.jpg", "slug": "close-grip-bench-press", "gender": "female", "name_es": "Press de banca cerrado", "name_en": "Close-grip bench press", "group": "arms", "group_es": "Brazos", "group_en": "Arms", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["triceps"], "secondary_muscles": ["chest", "deltoids"], "primary_muscles_en": ["Triceps"], "primary_muscles_es": ["Tríceps"], "instructions_en": ["Lie on a flat bench with your feet firmly on the ground.", "Grip the bar with a narrow grip, hands shoulder-width apart.", "Lower the bar slowly to your chest, keeping elbows close to your body.", "Press the bar upward until your arms are fully extended."], "instructions_es": ["Acuéstate en un banco plano con los pies firmes en el suelo.", "Sujeta la barra con un agarre estrecho, manos separadas a la altura de los hombros.", "Baja la barra lentamente hacia el pecho, manteniendo los codos cerca del cuerpo.", "Empuja la barra hacia arriba hasta extender completamente los brazos."], "caption_en": "Close-grip bench press, a arms exercise using barbell. Primary muscles: Triceps.", "caption_es": "Press de banca cerrado, un ejercicio de brazos con barra. Músculos principales: Tríceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/close-grip-bench-press-f.svg"}
{"file_name": "images/wrist-curl-m.jpg", "slug": "wrist-curl", "gender": "male", "name_es": "Curl de muñeca", "name_en": "Wrist curl", "group": "arms", "group_es": "Brazos", "group_en": "Arms", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["forearm"], "secondary_muscles": [], "primary_muscles_en": ["Forearm"], "primary_muscles_es": ["Antebrazo"], "instructions_en": ["Sit on a bench with your forearms resting on your thighs, holding a dumbbell in each hand with palms facing up.", "Let your wrists hang over the edge of your knees, keeping your arms still.", "Curl your wrists upwards, lifting the dumbbells as high as possible, then slowly lower back to the starting position."], "instructions_es": ["Siéntate en un banco con los antebrazos apoyados en tus muslos, sosteniendo una mancuerna en cada mano con las palmas hacia arriba.", "Deja que las muñecas cuelguen al borde de tus rodillas, manteniendo los brazos inmóviles.", "Flexiona las muñecas hacia arriba, levantando las mancuernas lo más alto posible, luego baja lentamente a la posición inicial."], "caption_en": "Wrist curl, a arms exercise using dumbbell. Primary muscles: Forearm.", "caption_es": "Curl de muñeca, un ejercicio de brazos con mancuerna. Músculos principales: Antebrazo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/wrist-curl.svg"}
{"file_name": "images/wrist-curl-f.jpg", "slug": "wrist-curl", "gender": "female", "name_es": "Curl de muñeca", "name_en": "Wrist curl", "group": "arms", "group_es": "Brazos", "group_en": "Arms", "equipment": "dumbbell", "equipment_es": "Mancuerna", "equipment_en": "Dumbbell", "primary_muscles": ["forearm"], "secondary_muscles": [], "primary_muscles_en": ["Forearm"], "primary_muscles_es": ["Antebrazo"], "instructions_en": ["Sit on a bench with your forearms resting on your thighs, holding a dumbbell in each hand with palms facing up.", "Let your wrists hang over the edge of your knees, keeping your arms still.", "Curl your wrists upwards, lifting the dumbbells as high as possible, then slowly lower back to the starting position."], "instructions_es": ["Siéntate en un banco con los antebrazos apoyados en tus muslos, sosteniendo una mancuerna en cada mano con las palmas hacia arriba.", "Deja que las muñecas cuelguen al borde de tus rodillas, manteniendo los brazos inmóviles.", "Flexiona las muñecas hacia arriba, levantando las mancuernas lo más alto posible, luego baja lentamente a la posición inicial."], "caption_en": "Wrist curl, a arms exercise using dumbbell. Primary muscles: Forearm.", "caption_es": "Curl de muñeca, un ejercicio de brazos con mancuerna. Músculos principales: Antebrazo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/wrist-curl-f.svg"}
{"file_name": "images/good-morning-m.jpg", "slug": "good-morning", "gender": "male", "name_es": "Buenos días con barra", "name_en": "Good morning", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["hamstring"], "secondary_muscles": ["gluteal", "lower-back"], "primary_muscles_en": ["Hamstrings"], "primary_muscles_es": ["Femoral"], "instructions_en": ["Stand with feet shoulder-width apart, keeping your back straight.", "Hold a barbell across your shoulders, ensuring it's balanced.", "Bend your torso forward from the hips, keeping your legs slightly bent.", "Return to the starting position using your glutes and hamstrings."], "instructions_es": ["Coloca los pies al ancho de los hombros y mantén la espalda recta.", "Sujeta una barra sobre tus hombros, asegurándote de que esté equilibrada.", "Inclina el torso hacia adelante desde las caderas, manteniendo las piernas ligeramente flexionadas.", "Regresa a la posición inicial, usando los músculos de los glúteos y los isquiotibiales."], "caption_en": "Good morning, a legs exercise using barbell. Primary muscles: Hamstrings.", "caption_es": "Buenos días con barra, un ejercicio de piernas con barra. Músculos principales: Femoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/good-morning.svg"}
{"file_name": "images/good-morning-f.jpg", "slug": "good-morning", "gender": "female", "name_es": "Buenos días con barra", "name_en": "Good morning", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["hamstring"], "secondary_muscles": ["gluteal", "lower-back"], "primary_muscles_en": ["Hamstrings"], "primary_muscles_es": ["Femoral"], "instructions_en": ["Stand with feet shoulder-width apart, keeping your back straight.", "Hold a barbell across your shoulders, ensuring it's balanced.", "Bend your torso forward from the hips, keeping your legs slightly bent.", "Return to the starting position using your glutes and hamstrings."], "instructions_es": ["Coloca los pies al ancho de los hombros y mantén la espalda recta.", "Sujeta una barra sobre tus hombros, asegurándote de que esté equilibrada.", "Inclina el torso hacia adelante desde las caderas, manteniendo las piernas ligeramente flexionadas.", "Regresa a la posición inicial, usando los músculos de los glúteos y los isquiotibiales."], "caption_en": "Good morning, a legs exercise using barbell. Primary muscles: Hamstrings.", "caption_es": "Buenos días con barra, un ejercicio de piernas con barra. Músculos principales: Femoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/good-morning-f.svg"}
{"file_name": "images/sumo-deadlift-m.jpg", "slug": "sumo-deadlift", "gender": "male", "name_es": "Peso muerto sumo", "name_en": "Sumo deadlift", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["gluteal", "hamstring"], "secondary_muscles": ["quadriceps", "adductors", "lower-back"], "primary_muscles_en": ["Glutes", "Hamstrings"], "primary_muscles_es": ["Glúteo", "Femoral"], "instructions_en": ["Position your feet wider than shoulder-width apart, toes slightly pointing out.", "Grip the bar with hands inside your legs, keeping your back straight.", "Lift the bar by extending your hips and knees until you stand upright."], "instructions_es": ["Coloca los pies más anchos que los hombros y apunta los dedos ligeramente hacia afuera.", "Agarra la barra con las manos entre las piernas, manteniendo la espalda recta.", "Levanta la barra extendiendo las caderas y rodillas hasta estar de pie."], "caption_en": "Sumo deadlift, a legs exercise using barbell. Primary muscles: Glutes, Hamstrings.", "caption_es": "Peso muerto sumo, un ejercicio de piernas con barra. Músculos principales: Glúteo, Femoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/sumo-deadlift.svg"}
{"file_name": "images/sumo-deadlift-f.jpg", "slug": "sumo-deadlift", "gender": "female", "name_es": "Peso muerto sumo", "name_en": "Sumo deadlift", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "barbell", "equipment_es": "Barra", "equipment_en": "Barbell", "primary_muscles": ["gluteal", "hamstring"], "secondary_muscles": ["quadriceps", "adductors", "lower-back"], "primary_muscles_en": ["Glutes", "Hamstrings"], "primary_muscles_es": ["Glúteo", "Femoral"], "instructions_en": ["Position your feet wider than shoulder-width apart, toes slightly pointing out.", "Grip the bar with hands inside your legs, keeping your back straight.", "Lift the bar by extending your hips and knees until you stand upright."], "instructions_es": ["Coloca los pies más anchos que los hombros y apunta los dedos ligeramente hacia afuera.", "Agarra la barra con las manos entre las piernas, manteniendo la espalda recta.", "Levanta la barra extendiendo las caderas y rodillas hasta estar de pie."], "caption_en": "Sumo deadlift, a legs exercise using barbell. Primary muscles: Glutes, Hamstrings.", "caption_es": "Peso muerto sumo, un ejercicio de piernas con barra. Músculos principales: Glúteo, Femoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/sumo-deadlift-f.svg"}
{"file_name": "images/nordic-curl-m.jpg", "slug": "nordic-curl", "gender": "male", "name_es": "Curl nórdico", "name_en": "Nordic hamstring curl", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["hamstring"], "secondary_muscles": ["gluteal"], "primary_muscles_en": ["Hamstrings"], "primary_muscles_es": ["Femoral"], "instructions_en": ["Secure your ankles under a support or have a partner hold them.", "Start on your knees, keeping your body straight from knees to head.", "Slowly lower yourself forward, maintaining control, until you can no longer hold without falling.", "Use your hands to cushion the fall and push slightly to return to the starting position."], "instructions_es": ["Asegura tus tobillos bajo un soporte o pide a un compañero que los sujete.", "Comienza de rodillas, con el cuerpo recto desde las rodillas hasta la cabeza.", "Desciende lentamente hacia adelante, manteniendo el control, hasta que no puedas más sin caer.", "Usa tus manos para amortiguar la caída y empuja ligeramente para volver a la posición inicial."], "caption_en": "Nordic hamstring curl, a legs exercise using bodyweight. Primary muscles: Hamstrings.", "caption_es": "Curl nórdico, un ejercicio de piernas con peso corporal. Músculos principales: Femoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/nordic-curl.svg"}
{"file_name": "images/nordic-curl-f.jpg", "slug": "nordic-curl", "gender": "female", "name_es": "Curl nórdico", "name_en": "Nordic hamstring curl", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["hamstring"], "secondary_muscles": ["gluteal"], "primary_muscles_en": ["Hamstrings"], "primary_muscles_es": ["Femoral"], "instructions_en": ["Secure your ankles under a support or have a partner hold them.", "Start on your knees, keeping your body straight from knees to head.", "Slowly lower yourself forward, maintaining control, until you can no longer hold without falling.", "Use your hands to cushion the fall and push slightly to return to the starting position."], "instructions_es": ["Asegura tus tobillos bajo un soporte o pide a un compañero que los sujete.", "Comienza de rodillas, con el cuerpo recto desde las rodillas hasta la cabeza.", "Desciende lentamente hacia adelante, manteniendo el control, hasta que no puedas más sin caer.", "Usa tus manos para amortiguar la caída y empuja ligeramente para volver a la posición inicial."], "caption_en": "Nordic hamstring curl, a legs exercise using bodyweight. Primary muscles: Hamstrings.", "caption_es": "Curl nórdico, un ejercicio de piernas con peso corporal. Músculos principales: Femoral.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/nordic-curl-f.svg"}
{"file_name": "images/cable-glute-kickback-m.jpg", "slug": "cable-glute-kickback", "gender": "male", "name_es": "Patada de glúteo en polea", "name_en": "Cable glute kickback", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "cable", "equipment_es": "Polea", "equipment_en": "Cable", "primary_muscles": ["gluteal"], "secondary_muscles": ["hamstring"], "primary_muscles_en": ["Glutes"], "primary_muscles_es": ["Glúteo"], "instructions_en": ["Set the pulley to the lowest position and attach an ankle strap.", "Hold onto the machine for balance.", "With a straight leg, push back until you feel the glutes contract.", "Slowly return to the starting position without letting the weight stack touch."], "instructions_es": ["Ajusta la polea a la altura más baja y coloca un tobillo en el accesorio.", "Sujétate de la máquina para mantener el equilibrio.", "Con la pierna recta, empuja hacia atrás hasta sentir la contracción en los glúteos.", "Regresa lentamente a la posición inicial sin que el peso toque la pila."], "caption_en": "Cable glute kickback, a legs exercise using cable. Primary muscles: Glutes.", "caption_es": "Patada de glúteo en polea, un ejercicio de piernas con polea. Músculos principales: Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/cable-glute-kickback.svg"}
{"file_name": "images/cable-glute-kickback-f.jpg", "slug": "cable-glute-kickback", "gender": "female", "name_es": "Patada de glúteo en polea", "name_en": "Cable glute kickback", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "cable", "equipment_es": "Polea", "equipment_en": "Cable", "primary_muscles": ["gluteal"], "secondary_muscles": ["hamstring"], "primary_muscles_en": ["Glutes"], "primary_muscles_es": ["Glúteo"], "instructions_en": ["Set the pulley to the lowest position and attach an ankle strap.", "Hold onto the machine for balance.", "With a straight leg, push back until you feel the glutes contract.", "Slowly return to the starting position without letting the weight stack touch."], "instructions_es": ["Ajusta la polea a la altura más baja y coloca un tobillo en el accesorio.", "Sujétate de la máquina para mantener el equilibrio.", "Con la pierna recta, empuja hacia atrás hasta sentir la contracción en los glúteos.", "Regresa lentamente a la posición inicial sin que el peso toque la pila."], "caption_en": "Cable glute kickback, a legs exercise using cable. Primary muscles: Glutes.", "caption_es": "Patada de glúteo en polea, un ejercicio de piernas con polea. Músculos principales: Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/cable-glute-kickback-f.svg"}
{"file_name": "images/sissy-squat-m.jpg", "slug": "sissy-squat", "gender": "male", "name_es": "Sentadilla sissy", "name_en": "Sissy squat", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["quadriceps"], "secondary_muscles": [], "primary_muscles_en": ["Quadriceps"], "primary_muscles_es": ["Cuádriceps"], "instructions_en": ["Place your feet shoulder-width apart and keep your torso upright.", "Slightly lean your torso back while bending your knees.", "Lower your body in a controlled manner until your knees are almost at 90 degrees.", "Return to the starting position by pushing with your quadriceps."], "instructions_es": ["Coloca los pies al ancho de los hombros y mantén el torso erguido.", "Inclina ligeramente el torso hacia atrás mientras doblas las rodillas.", "Baja el cuerpo controladamente hasta que las rodillas estén casi a 90 grados.", "Regresa a la posición inicial empujando con los cuádriceps."], "caption_en": "Sissy squat, a legs exercise using bodyweight. Primary muscles: Quadriceps.", "caption_es": "Sentadilla sissy, un ejercicio de piernas con peso corporal. Músculos principales: Cuádriceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/sissy-squat.svg"}
{"file_name": "images/sissy-squat-f.jpg", "slug": "sissy-squat", "gender": "female", "name_es": "Sentadilla sissy", "name_en": "Sissy squat", "group": "legs", "group_es": "Piernas", "group_en": "Legs", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["quadriceps"], "secondary_muscles": [], "primary_muscles_en": ["Quadriceps"], "primary_muscles_es": ["Cuádriceps"], "instructions_en": ["Place your feet shoulder-width apart and keep your torso upright.", "Slightly lean your torso back while bending your knees.", "Lower your body in a controlled manner until your knees are almost at 90 degrees.", "Return to the starting position by pushing with your quadriceps."], "instructions_es": ["Coloca los pies al ancho de los hombros y mantén el torso erguido.", "Inclina ligeramente el torso hacia atrás mientras doblas las rodillas.", "Baja el cuerpo controladamente hasta que las rodillas estén casi a 90 grados.", "Regresa a la posición inicial empujando con los cuádriceps."], "caption_en": "Sissy squat, a legs exercise using bodyweight. Primary muscles: Quadriceps.", "caption_es": "Sentadilla sissy, un ejercicio de piernas con peso corporal. Músculos principales: Cuádriceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/sissy-squat-f.svg"}
{"file_name": "images/hanging-leg-raise-m.jpg", "slug": "hanging-leg-raise", "gender": "male", "name_es": "Elevación de piernas colgado", "name_en": "Hanging leg raise", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["abs"], "secondary_muscles": ["forearm", "obliques"], "primary_muscles_en": ["Abs"], "primary_muscles_es": ["Abdomen"], "instructions_en": ["Grab the pull-up bar with hands shoulder-width apart.", "Hang with arms extended and body straight, avoiding swinging.", "Lift your legs together towards your chest, maintaining control.", "Lower your legs slowly back to the starting position."], "instructions_es": ["Agarra la barra de dominadas con las manos a la anchura de los hombros.", "Cuelga con los brazos extendidos y el cuerpo recto, sin balancearte.", "Levanta las piernas juntas hacia el pecho, manteniendo el control.", "Baja las piernas lentamente a la posición inicial."], "caption_en": "Hanging leg raise, a core exercise using bodyweight. Primary muscles: Abs.", "caption_es": "Elevación de piernas colgado, un ejercicio de core con peso corporal. Músculos principales: Abdomen.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/hanging-leg-raise.svg"}
{"file_name": "images/hanging-leg-raise-f.jpg", "slug": "hanging-leg-raise", "gender": "female", "name_es": "Elevación de piernas colgado", "name_en": "Hanging leg raise", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["abs"], "secondary_muscles": ["forearm", "obliques"], "primary_muscles_en": ["Abs"], "primary_muscles_es": ["Abdomen"], "instructions_en": ["Grab the pull-up bar with hands shoulder-width apart.", "Hang with arms extended and body straight, avoiding swinging.", "Lift your legs together towards your chest, maintaining control.", "Lower your legs slowly back to the starting position."], "instructions_es": ["Agarra la barra de dominadas con las manos a la anchura de los hombros.", "Cuelga con los brazos extendidos y el cuerpo recto, sin balancearte.", "Levanta las piernas juntas hacia el pecho, manteniendo el control.", "Baja las piernas lentamente a la posición inicial."], "caption_en": "Hanging leg raise, a core exercise using bodyweight. Primary muscles: Abs.", "caption_es": "Elevación de piernas colgado, un ejercicio de core con peso corporal. Músculos principales: Abdomen.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/hanging-leg-raise-f.svg"}
{"file_name": "images/cable-crunch-m.jpg", "slug": "cable-crunch", "gender": "male", "name_es": "Crunch en polea", "name_en": "Cable crunch", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "cable", "equipment_es": "Polea", "equipment_en": "Cable", "primary_muscles": ["abs"], "secondary_muscles": [], "primary_muscles_en": ["Abs"], "primary_muscles_es": ["Abdomen"], "instructions_en": ["Set the pulley to a high position and grasp the rope with both hands.", "Kneel in front of the machine, keeping your back straight.", "Lean your torso forward, bringing your elbows towards your knees as you contract your abs.", "Slowly return to the starting position, maintaining control."], "instructions_es": ["Ajusta la polea a una altura alta y sujeta la cuerda con ambas manos.", "Arrodíllate frente a la máquina, manteniendo la espalda recta.", "Inclina el torso hacia adelante, llevando los codos hacia las rodillas mientras contraes los abdominales.", "Regresa lentamente a la posición inicial, manteniendo el control."], "caption_en": "Cable crunch, a core exercise using cable. Primary muscles: Abs.", "caption_es": "Crunch en polea, un ejercicio de core con polea. Músculos principales: Abdomen.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/cable-crunch.svg"}
{"file_name": "images/cable-crunch-f.jpg", "slug": "cable-crunch", "gender": "female", "name_es": "Crunch en polea", "name_en": "Cable crunch", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "cable", "equipment_es": "Polea", "equipment_en": "Cable", "primary_muscles": ["abs"], "secondary_muscles": [], "primary_muscles_en": ["Abs"], "primary_muscles_es": ["Abdomen"], "instructions_en": ["Set the pulley to a high position and grasp the rope with both hands.", "Kneel in front of the machine, keeping your back straight.", "Lean your torso forward, bringing your elbows towards your knees as you contract your abs.", "Slowly return to the starting position, maintaining control."], "instructions_es": ["Ajusta la polea a una altura alta y sujeta la cuerda con ambas manos.", "Arrodíllate frente a la máquina, manteniendo la espalda recta.", "Inclina el torso hacia adelante, llevando los codos hacia las rodillas mientras contraes los abdominales.", "Regresa lentamente a la posición inicial, manteniendo el control."], "caption_en": "Cable crunch, a core exercise using cable. Primary muscles: Abs.", "caption_es": "Crunch en polea, un ejercicio de core con polea. Músculos principales: Abdomen.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/cable-crunch-f.svg"}
{"file_name": "images/mountain-climbers-m.jpg", "slug": "mountain-climbers", "gender": "male", "name_es": "Escaladores", "name_en": "Mountain climbers", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["abs"], "secondary_muscles": ["quadriceps", "deltoids"], "primary_muscles_en": ["Abs"], "primary_muscles_es": ["Abdomen"], "instructions_en": ["Start in a high plank position with hands directly under shoulders.", "Bring one knee towards your chest while keeping your body aligned.", "Quickly alternate legs as if running in place.", "Keep your core tight and breathe steadily throughout the exercise."], "instructions_es": ["Comienza en posición de plancha alta con las manos directamente debajo de los hombros.", "Lleva una rodilla hacia el pecho mientras mantienes el cuerpo alineado.", "Alterna rápidamente las piernas, como si estuvieras corriendo en el lugar.", "Mantén el núcleo apretado y respira de manera constante durante el ejercicio."], "caption_en": "Mountain climbers, a core exercise using bodyweight. Primary muscles: Abs.", "caption_es": "Escaladores, un ejercicio de core con peso corporal. Músculos principales: Abdomen.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/mountain-climbers.svg"}
{"file_name": "images/mountain-climbers-f.jpg", "slug": "mountain-climbers", "gender": "female", "name_es": "Escaladores", "name_en": "Mountain climbers", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["abs"], "secondary_muscles": ["quadriceps", "deltoids"], "primary_muscles_en": ["Abs"], "primary_muscles_es": ["Abdomen"], "instructions_en": ["Start in a high plank position with hands directly under shoulders.", "Bring one knee towards your chest while keeping your body aligned.", "Quickly alternate legs as if running in place.", "Keep your core tight and breathe steadily throughout the exercise."], "instructions_es": ["Comienza en posición de plancha alta con las manos directamente debajo de los hombros.", "Lleva una rodilla hacia el pecho mientras mantienes el cuerpo alineado.", "Alterna rápidamente las piernas, como si estuvieras corriendo en el lugar.", "Mantén el núcleo apretado y respira de manera constante durante el ejercicio."], "caption_en": "Mountain climbers, a core exercise using bodyweight. Primary muscles: Abs.", "caption_es": "Escaladores, un ejercicio de core con peso corporal. Músculos principales: Abdomen.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/mountain-climbers-f.svg"}
{"file_name": "images/ab-wheel-rollout-m.jpg", "slug": "ab-wheel-rollout", "gender": "male", "name_es": "Rueda abdominal", "name_en": "Ab wheel rollout", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["abs"], "secondary_muscles": ["obliques"], "primary_muscles_en": ["Abs"], "primary_muscles_es": ["Abdomen"], "instructions_en": ["Kneel on the floor, holding the ab wheel with both hands.", "Lean your torso forward and slowly roll the ab wheel forward, keeping your back straight.", "Stop when you feel you can't maintain proper form, then roll back to the starting position."], "instructions_es": ["Colócate de rodillas en el suelo, sosteniendo el ab wheel con ambas manos.", "Inclina el torso hacia adelante y rueda el ab wheel lentamente hacia adelante, manteniendo la espalda recta.", "Detente cuando sientas que no puedes mantener la forma correcta, luego rueda de regreso a la posición inicial."], "caption_en": "Ab wheel rollout, a core exercise using bodyweight. Primary muscles: Abs.", "caption_es": "Rueda abdominal, un ejercicio de core con peso corporal. Músculos principales: Abdomen.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/ab-wheel-rollout.svg"}
{"file_name": "images/ab-wheel-rollout-f.jpg", "slug": "ab-wheel-rollout", "gender": "female", "name_es": "Rueda abdominal", "name_en": "Ab wheel rollout", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["abs"], "secondary_muscles": ["obliques"], "primary_muscles_en": ["Abs"], "primary_muscles_es": ["Abdomen"], "instructions_en": ["Kneel on the floor, holding the ab wheel with both hands.", "Lean your torso forward and slowly roll the ab wheel forward, keeping your back straight.", "Stop when you feel you can't maintain proper form, then roll back to the starting position."], "instructions_es": ["Colócate de rodillas en el suelo, sosteniendo el ab wheel con ambas manos.", "Inclina el torso hacia adelante y rueda el ab wheel lentamente hacia adelante, manteniendo la espalda recta.", "Detente cuando sientas que no puedes mantener la forma correcta, luego rueda de regreso a la posición inicial."], "caption_en": "Ab wheel rollout, a core exercise using bodyweight. Primary muscles: Abs.", "caption_es": "Rueda abdominal, un ejercicio de core con peso corporal. Músculos principales: Abdomen.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/ab-wheel-rollout-f.svg"}
{"file_name": "images/cable-woodchopper-m.jpg", "slug": "cable-woodchopper", "gender": "male", "name_es": "Leñador en polea", "name_en": "Cable woodchopper", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "cable", "equipment_es": "Polea", "equipment_en": "Cable", "primary_muscles": ["obliques"], "secondary_muscles": ["abs"], "primary_muscles_en": ["Obliques"], "primary_muscles_es": ["Oblicuos"], "instructions_en": ["Set the pulley to the highest position and grab the handle with both hands.", "Stand with feet shoulder-width apart, turning your torso towards the pulley.", "Pull the handle down and across your body, rotating your torso and slightly bending your knees.", "Slowly return to the starting position, controlling the movement."], "instructions_es": ["Ajusta la polea a la posición más alta y agarra el mango con ambas manos.", "Párate con los pies al ancho de los hombros, girando el torso hacia la polea.", "Tira del mango hacia abajo y a través del cuerpo, girando el torso y flexionando las rodillas ligeramente.", "Regresa lentamente a la posición inicial, controlando el movimiento."], "caption_en": "Cable woodchopper, a core exercise using cable. Primary muscles: Obliques.", "caption_es": "Leñador en polea, un ejercicio de core con polea. Músculos principales: Oblicuos.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/cable-woodchopper.svg"}
{"file_name": "images/cable-woodchopper-f.jpg", "slug": "cable-woodchopper", "gender": "female", "name_es": "Leñador en polea", "name_en": "Cable woodchopper", "group": "core", "group_es": "Core", "group_en": "Core", "equipment": "cable", "equipment_es": "Polea", "equipment_en": "Cable", "primary_muscles": ["obliques"], "secondary_muscles": ["abs"], "primary_muscles_en": ["Obliques"], "primary_muscles_es": ["Oblicuos"], "instructions_en": ["Set the pulley to the highest position and grab the handle with both hands.", "Stand with feet shoulder-width apart, turning your torso towards the pulley.", "Pull the handle down and across your body, rotating your torso and slightly bending your knees.", "Slowly return to the starting position, controlling the movement."], "instructions_es": ["Ajusta la polea a la posición más alta y agarra el mango con ambas manos.", "Párate con los pies al ancho de los hombros, girando el torso hacia la polea.", "Tira del mango hacia abajo y a través del cuerpo, girando el torso y flexionando las rodillas ligeramente.", "Regresa lentamente a la posición inicial, controlando el movimiento."], "caption_en": "Cable woodchopper, a core exercise using cable. Primary muscles: Obliques.", "caption_es": "Leñador en polea, un ejercicio de core con polea. Músculos principales: Oblicuos.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/cable-woodchopper-f.svg"}
{"file_name": "images/jump-rope-m.jpg", "slug": "jump-rope", "gender": "male", "name_es": "Comba (saltar a la cuerda)", "name_en": "Jump rope", "group": "cardio", "group_es": "Cardio", "group_en": "Cardio", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["calves"], "secondary_muscles": ["quadriceps", "deltoids"], "primary_muscles_en": ["Calves"], "primary_muscles_es": ["Gemelos"], "instructions_en": ["1. Hold the rope with both hands at hip level.", "2. Rotate the rope using your wrists, not your arms.", "3. Jump lightly as the rope approaches your feet.", "4. Maintain a steady rhythm and land softly on the balls of your feet."], "instructions_es": ["1. Sostén la cuerda con ambas manos a la altura de la cadera.", "2. Gira la cuerda con las muñecas, no con los brazos.", "3. Salta ligeramente cuando la cuerda se acerque a tus pies.", "4. Mantén un ritmo constante y aterriza suavemente sobre las puntas de los pies."], "caption_en": "Jump rope, a cardio exercise using bodyweight. Primary muscles: Calves.", "caption_es": "Comba (saltar a la cuerda), un ejercicio de cardio con peso corporal. Músculos principales: Gemelos.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/jump-rope.svg"}
{"file_name": "images/jump-rope-f.jpg", "slug": "jump-rope", "gender": "female", "name_es": "Comba (saltar a la cuerda)", "name_en": "Jump rope", "group": "cardio", "group_es": "Cardio", "group_en": "Cardio", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["calves"], "secondary_muscles": ["quadriceps", "deltoids"], "primary_muscles_en": ["Calves"], "primary_muscles_es": ["Gemelos"], "instructions_en": ["1. Hold the rope with both hands at hip level.", "2. Rotate the rope using your wrists, not your arms.", "3. Jump lightly as the rope approaches your feet.", "4. Maintain a steady rhythm and land softly on the balls of your feet."], "instructions_es": ["1. Sostén la cuerda con ambas manos a la altura de la cadera.", "2. Gira la cuerda con las muñecas, no con los brazos.", "3. Salta ligeramente cuando la cuerda se acerque a tus pies.", "4. Mantén un ritmo constante y aterriza suavemente sobre las puntas de los pies."], "caption_en": "Jump rope, a cardio exercise using bodyweight. Primary muscles: Calves.", "caption_es": "Comba (saltar a la cuerda), un ejercicio de cardio con peso corporal. Músculos principales: Gemelos.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/jump-rope-f.svg"}
{"file_name": "images/stair-climber-m.jpg", "slug": "stair-climber", "gender": "male", "name_es": "Escaladora (stepmill)", "name_en": "Stair climber", "group": "cardio", "group_es": "Cardio", "group_en": "Cardio", "equipment": "cardio", "equipment_es": "Cardio", "equipment_en": "Cardio", "primary_muscles": ["quadriceps", "gluteal"], "secondary_muscles": ["hamstring", "calves"], "primary_muscles_en": ["Quadriceps", "Glutes"], "primary_muscles_es": ["Cuádriceps", "Glúteo"], "instructions_en": ["Stand in front of the stairs with feet shoulder-width apart.", "Step up with your right foot, pushing through the heel to engage the glutes.", "Bring your left foot up to the same step, maintaining balance.", "Step down alternating feet and repeat the movement."], "instructions_es": ["Colócate frente a las escaleras con los pies separados al ancho de los hombros.", "Sube un escalón con el pie derecho, empujando con el talón para activar los glúteos.", "Lleva el pie izquierdo al mismo escalón, manteniendo el equilibrio.", "Baja alternando los pies y repite el movimiento."], "caption_en": "Stair climber, a cardio exercise using cardio. Primary muscles: Quadriceps, Glutes.", "caption_es": "Escaladora (stepmill), un ejercicio de cardio con cardio. Músculos principales: Cuádriceps, Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/stair-climber.svg"}
{"file_name": "images/stair-climber-f.jpg", "slug": "stair-climber", "gender": "female", "name_es": "Escaladora (stepmill)", "name_en": "Stair climber", "group": "cardio", "group_es": "Cardio", "group_en": "Cardio", "equipment": "cardio", "equipment_es": "Cardio", "equipment_en": "Cardio", "primary_muscles": ["quadriceps", "gluteal"], "secondary_muscles": ["hamstring", "calves"], "primary_muscles_en": ["Quadriceps", "Glutes"], "primary_muscles_es": ["Cuádriceps", "Glúteo"], "instructions_en": ["Stand in front of the stairs with feet shoulder-width apart.", "Step up with your right foot, pushing through the heel to engage the glutes.", "Bring your left foot up to the same step, maintaining balance.", "Step down alternating feet and repeat the movement."], "instructions_es": ["Colócate frente a las escaleras con los pies separados al ancho de los hombros.", "Sube un escalón con el pie derecho, empujando con el talón para activar los glúteos.", "Lleva el pie izquierdo al mismo escalón, manteniendo el equilibrio.", "Baja alternando los pies y repite el movimiento."], "caption_en": "Stair climber, a cardio exercise using cardio. Primary muscles: Quadriceps, Glutes.", "caption_es": "Escaladora (stepmill), un ejercicio de cardio con cardio. Músculos principales: Cuádriceps, Glúteo.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/stair-climber-f.svg"}
{"file_name": "images/jumping-jacks-m.jpg", "slug": "jumping-jacks", "gender": "male", "name_es": "Jumping jacks", "name_en": "Jumping jacks", "group": "cardio", "group_es": "Cardio", "group_en": "Cardio", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["deltoids"], "secondary_muscles": ["quadriceps", "calves"], "primary_muscles_en": ["Shoulders"], "primary_muscles_es": ["Hombros"], "instructions_en": ["Stand upright with feet together and arms at your sides.", "Jump, spreading your legs shoulder-width apart while raising your arms overhead.", "Return to the starting position by bringing your feet together and lowering your arms."], "instructions_es": ["Párate derecho con los pies juntos y los brazos a los lados.", "Salta abriendo las piernas al ancho de los hombros mientras levantas los brazos por encima de la cabeza.", "Regresa a la posición inicial juntando los pies y bajando los brazos."], "caption_en": "Jumping jacks, a cardio exercise using bodyweight. Primary muscles: Shoulders.", "caption_es": "Jumping jacks, un ejercicio de cardio con peso corporal. Músculos principales: Hombros.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/jumping-jacks.svg"}
{"file_name": "images/jumping-jacks-f.jpg", "slug": "jumping-jacks", "gender": "female", "name_es": "Jumping jacks", "name_en": "Jumping jacks", "group": "cardio", "group_es": "Cardio", "group_en": "Cardio", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["deltoids"], "secondary_muscles": ["quadriceps", "calves"], "primary_muscles_en": ["Shoulders"], "primary_muscles_es": ["Hombros"], "instructions_en": ["Stand upright with feet together and arms at your sides.", "Jump, spreading your legs shoulder-width apart while raising your arms overhead.", "Return to the starting position by bringing your feet together and lowering your arms."], "instructions_es": ["Párate derecho con los pies juntos y los brazos a los lados.", "Salta abriendo las piernas al ancho de los hombros mientras levantas los brazos por encima de la cabeza.", "Regresa a la posición inicial juntando los pies y bajando los brazos."], "caption_en": "Jumping jacks, a cardio exercise using bodyweight. Primary muscles: Shoulders.", "caption_es": "Jumping jacks, un ejercicio de cardio con peso corporal. Músculos principales: Hombros.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/jumping-jacks-f.svg"}
{"file_name": "images/high-knees-m.jpg", "slug": "high-knees", "gender": "male", "name_es": "Rodillas altas", "name_en": "High knees", "group": "cardio", "group_es": "Cardio", "group_en": "Cardio", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["quadriceps"], "secondary_muscles": ["abs", "calves"], "primary_muscles_en": ["Quadriceps"], "primary_muscles_es": ["Cuádriceps"], "instructions_en": ["Stand upright with feet shoulder-width apart.", "Lift one knee towards your chest as high as possible.", "Quickly alternate knees, moving arms in sync."], "instructions_es": ["Párate derecho con los pies al ancho de los hombros.", "Levanta una rodilla hacia el pecho lo más alto posible.", "Alterna rápidamente las rodillas, moviendo los brazos en sincronía."], "caption_en": "High knees, a cardio exercise using bodyweight. Primary muscles: Quadriceps.", "caption_es": "Rodillas altas, un ejercicio de cardio con peso corporal. Músculos principales: Cuádriceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/high-knees.svg"}
{"file_name": "images/high-knees-f.jpg", "slug": "high-knees", "gender": "female", "name_es": "Rodillas altas", "name_en": "High knees", "group": "cardio", "group_es": "Cardio", "group_en": "Cardio", "equipment": "bodyweight", "equipment_es": "Peso corporal", "equipment_en": "Bodyweight", "primary_muscles": ["quadriceps"], "secondary_muscles": ["abs", "calves"], "primary_muscles_en": ["Quadriceps"], "primary_muscles_es": ["Cuádriceps"], "instructions_en": ["Stand upright with feet shoulder-width apart.", "Lift one knee towards your chest as high as possible.", "Quickly alternate knees, moving arms in sync."], "instructions_es": ["Párate derecho con los pies al ancho de los hombros.", "Levanta una rodilla hacia el pecho lo más alto posible.", "Alterna rápidamente las rodillas, moviendo los brazos en sincronía."], "caption_en": "High knees, a cardio exercise using bodyweight. Primary muscles: Quadriceps.", "caption_es": "Rodillas altas, un ejercicio de cardio con peso corporal. Músculos principales: Cuádriceps.", "muscle_map": "https://marcmayol.com/exercise-api/muscle-maps/high-knees-f.svg"}