WODEX, نویسنده در WODEX

Create Fitness Workout

Complete Guide to Creating a Fitness Workout Program in the WODEX App

In the WODEX app, you can easily design personalized fitness workout plans to improve your physical condition and strengthen your muscles.

These programs, inspired by popular gym exercises, help you maintain a consistent and effective workout routine.

Features and Settings of the Fitness Workout Program

Rest Between Sets

In your program, you can specify how much rest the athlete should have between each set.
Rest time can be adjusted in minutes and second

Select Muscle Group:

By selecting a muscle group, you can determine which muscles will be engaged during the workout.
This feature is particularly useful for designing targeted exercises, such as focusing on legs, core, or upper body muscles.

Types of Repetition Models for Workouts

When designing each exercise, you can choose from one of the following models:

1) Sets × Reps:

In this model, you define the number of sets and repetitions for each exercise.
Example: 3 sets of 12 reps (The athlete must perform the exercise in 3 sets of 12 reps).

2) Pyramid:

This model allows you to set different repetitions for each set.
Example: Set 1 = 12 reps, Set 2 = 10 reps, Set 3 = 8 reps.

3) Interval:

This model includes rounds (Rounds), work periods (Work), and rest periods (Rest).
Interval training is ideal for exercises requiring alternating intensity and rest.
Example: 3 rounds, 30 seconds work, 15 seconds rest.

Super Sets and Tri Sets

Here’s how to define super sets and tri sets:

Click on Add New Super/Tri Sets.
For a super set, select two exercises; for a tri set, select three exercises.
The selected exercises are grouped together in your workout program and will be performed consecutively.

Why Fitness Training Programs?

Improved Fitness: These workouts are designed to strengthen muscles and improve physical performance.
Personalization: Customize programs based on your fitness level and specific goals.
Flexibility: Choose from various workout methods like pyramid sets or interval training.
High Variety: Combine movements in super sets and tri sets to intensify the workout.

How to Design a Professional Program?

Set Your Goal:
Determine whether you want to increase endurance, muscle strength, or cardiovascular fitness.

Choose the Targeted Muscle Groups:
Focus on your weaknesses or design comprehensive programs for full-body training.

Use Different Models:
Combine various sets to create an engaging and effective program.

The WODEX app is a complete tool for creating diverse and advanced training programs. Start designing your program today and take a big step toward achieving your fitness goals! 🌟

Share

1403-08-30by WODEXApp Guide

Movement Training Guide

How to Use the Movement Training Page

The WODEX app is a comprehensive and professional resource for learning exercise movements.

On this page, all movements are taught with images, videos, and detailed descriptions to help you learn and perform them in the best possible way.

Why Use WODEX Training?

Visual and Video Guides: All movements are taught in full detail with images and videos.
High Variety: A wide range of categories, suitable for all fitness levels.
Performance Improvement: Scientific and goal-oriented exercises to achieve better results.
Suitable for Everyone: Whether you’re a beginner or a pro, this app is the best choice for you.

Exercise Categories in the WODEX App

For your convenience, all exercise movements are divided into different categories:

1) Weightlifting

This category includes strength movements performed with various equipment:

Barbell Movements
Dumbbell Movements
Kettlebell Exercises
Medicine Ball Movements
Sandbag Exercises

These movements are designed to enhance strength and muscular endurance.

2) Gymnastics

Gymnastics exercises focus on bodyweight and movement skills:

Bodyweight Movements such as Plank, Squats, and Push-ups
Exercises on the Pull-up Bar and Rings

These movements help strengthen muscles and improve flexibility.

3) Cardio

This category includes various aerobic movements designed to increase heart rate and burn calories.
These exercises cover a wide range, including:

Running
Jump Rope
HIIT Workouts

4) Bodybuilding

This category focuses on strengthening exercises for specific muscles and includes the following subcategories:

Shoulders
Chest
Back
Biceps and Triceps
Core
Legs

It also includes exercises with equipment such as Weight Plates and Battle Ropes.

5) TRX

TRX exercises are divided into two sections:

Upper Body Movements
Lower Body Movements

These exercises help improve balance and strengthen muscles.

6) Resistance Band Movements

In this category, resistance band exercises are divided into two sections:

Upper Body Exercises
Lower Body Exercises

These exercises are ideal for strengthening muscles and increasing range of motion.

Perfect for home workouts and strengthening muscles with controlled resistance.

7) Corrective Exercises

This category is designed for individuals looking to improve posture and alleviate muscle pain:

Pilates
Mobility
Stretching
Workplace-Specific Exercises
Massage

Easy Access to Exercise Movements

To quickly find your desired exercise movements in the WODEX app, you can use the following two methods:

1) Select the Desired Category

Go to the Categories section.
Choose the group that contains your desired movement.
Once inside the category, select the specific exercise you are looking for.

2) Use the Exercise Filter

Click on the Filter icon located at the top of the page (as shown in the image).
Filter exercises based on:
- Equipment (e.g., dumbbell, barbell, or kettlebell)
- Training Location (e.g., gym, home, or outdoor)
This will narrow down the results to show only relevant movements.

This feature helps you save time and quickly find exercises that match your conditions and available equipment.

WODEX is always striving to make your fitness journey easier and more practical. 🌟

How to Forward Exercises to Others in the WODEX App

You can share your desired exercise movements with other WODEX app users. Follow these steps to do so:

1)Click on the Three-Dots Icon

Open the page of the exercise you want to share.
Tap the three-dots icon at the top of the screen.

2) Select the Share Option

From the dropdown menu, choose the Share option.

3) Send to the Desired User

After selecting the Share option, choose the recipient you want to send the exercise to.
The exercise will be sent directly to the selected user.

4) View the Exercise in Notifications

The recipient can view and open the shared exercise in their Notifications section.

Note:

This feature allows you to share useful exercises or specific movements with your friends or teammates.
Sending exercises is a quick and easy way to share workout programs.