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Trening intensywny

Power Abs 🔥🔥🔥

Intensywny   34 minuty

Docelowe obszary: Core, Legs

Sprzęt: Exercise Mat

Frank 🇺🇸 🇩🇪
 		    Dodane przez Trenera Personalnego Frank 🇺🇸 🇩🇪
Power Abs 🔥🔥🔥
Tagi
Treningi z Ciężarem Własnego Ciała Treningi Mięśni Brzucha i Rdzenia
Opis

Melt that waistline away! Remember to exhale during each ab contraction. Breathe in when your abs aren't engaged.

Exercises

Seria 1: 1 runda
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
1 min 30 sek
Then, return to the center.
Alternating Side Reaches
1 minuta
Lunges with Rotation
Lunges with Rotation
1 minuta
Lift back up to the start position and repeat, alternating sides.
Rotating Toe Touches
1 minuta
Rest
Rest
10 sekundy
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
1 minuta
Rest
Rest
10 sekundy
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
30 sekundy
Rest
Rest
10 sekundy
Ankle Grabbers
Ankle Grabbers
35 sekundy
Rest
Rest
10 sekundy
Lying Torso Twists
Lying Torso Twists
1 minuta
Rest
Rest
10 sekundy
Sit-Ups
Sit-Ups
1 minuta
Rest
Rest
10 sekundy
Plank Heel Pushes
Plank Heel Pushes
1 minuta
Rest
Rest
30 sekundy
Right Oblique Crunches
Right Oblique Crunches
35 sekundy
Left Oblique Crunches
Left Oblique Crunches
35 sekundy
Rest
Rest
30 sekundy

Seria 2: 1 runda
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
1 min 30 sek
Ankle Grabbers
Ankle Grabbers
1 minuta
Rest
Rest
10 sekundy
Frog Crunches
Frog Crunches
30 sekundy
Rest
Rest
10 sekundy
Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.
Floor Bridge
1 minuta
Rest
Rest
10 sekundy
Lying Torso Twists
Lying Torso Twists
1 minuta
Rest
Rest
25 sekundy
Elbow Scissor Kicks
Elbow Scissor Kicks
1 minuta
Rest
Rest
10 sekundy
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minuta
Rest
Rest
30 sekundy

Seria 3: 1 runda
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
1 min 30 sek
Once you've found your balance, straighten your legs in front of you as you counterbalance your body back. Return to the balanced bent knee position and repeat.
In and Outs
30 sekundy
Rest
Rest
10 sekundy
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 sekundy
Rest
Rest
10 sekundy
Flutter Kicks
Flutter Kicks
1 minuta
Rest
Rest
10 sekundy
Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.
Russian Twists
1 minuta
Rest
Rest
30 sekundy

Seria 4: 1 runda
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
1 min 30 sek
90-90 Crunches
90-90 Crunches
30 sekundy
Leg Lifts
Leg Lifts
1 minuta
Rest
Rest
10 sekundy
Rest
Rest
10 sekundy
The Saw
The Saw
1 minuta
Firm your shoulder blades against your back for maximum effect.
Cobra
1 minuta
Rest
Rest
30 sekundy

Seria 5: 1 runda
Easy Pose Meditation
Easy Pose Meditation
1 minuta

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Pokaż Więcej

Kategorie treningów

Wyróżnione

Wyróżnione

weight loss

Utrata wagi

abs & core

Brzuch i rdzeń

bodyweight

Ciężar ciała

youtube

YouTube

community created

Stworzone przez społeczność

weightlifting

Podnoszenie ciężarów

interval timers

HIIT

cardio

Cardio

toning

Tonizowanie

full body

Całe ciało

Więcej: Bieganie, Joga i Pilates, Testy kondycyjne, Ramiona, Pośladki i nogi, Rozciąganie, Siła, Jazda na rowerze, Rozgrzewka, Chłodzenie, Medytacja i oddychanie, Niski wpływ, Chodzenie, Wspinaczka skałkowa, Wytrzymałość, Kickboxing, Taniec, Skupione na kobietach, Skupione na mężczyznach, Skupione na seniorach, Problemy zdrowotne, Sezonowe, Pro, Darmowe