Trening intensywny

New3

Intensywny Duration 55 minuty

Docelowe obszary: Core, Legs

Sprzęt: Exercise Mat, Chair, Dumbbells, Barbell, Bench, Strength Machine

Dodane przez Trenera Personalnego Adam Weber

Tagi

Pełne Treningi na Siłowni Treningi Mięśni Brzucha i Rdzenia Treningi na krześle Treningi z Hantlami Treningi ze Sztangą Treningi na ławce Treningi na maszynach siłowych

Exercises

Seria 1: 1 runda

Up and Down Neck Tilts

Up and Down Neck Tilts

30 sekundy

Neck Side Rotations

Neck Side Rotations

30 sekundy

Clockwise Neck Rolls

Clockwise Neck Rolls

15 sekundy

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

15 sekundy

Big Forward Arm Circles

Big Forward Arm Circles

30 sekundy

Big Reverse Arm Circles

Big Reverse Arm Circles

30 sekundy

Inward Wrist Circles

Inward Wrist Circles

30 sekundy

15 sekundy

Standing Back Bend

Standing Back Bend

15 sekundy

Right Quad Stretch

Right Quad Stretch

15 sekundy

Left Quad Stretch

Left Quad Stretch

15 sekundy

Hamstring Stretches

Hamstring Stretches

15 sekundy

Hamstring Stretches

Hamstring Stretches

15 sekundy

Standing Leg Stretches

Standing Leg Stretches

30 sekundy

5 sekundy

Seria 2: 1 runda

1 minuta

1 minuta

Cross Knees to Elbows

Cross Knees to Elbows

1 minuta

Rotating Toe Touches

Rotating Toe Touches

1 minuta

Seria 3: 1 runda

1 minuta

1 minuta

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minuta

1 minuta

Downward Facing Dog with Calf Stretch

Downward Facing Dog with Calf Stretch

1 minuta

1 minuta

1 minuta

1 minuta

5 sekundy

Seria 4: 1 runda

Seated Leg Stretch

Seated Leg Stretch

30 sekundy

5 sekundy

2 minuty

2 minuty

2 minuty

5 sekundy

Seria 5: 1 runda

2 minuty

Squat To Calf Raise

Squat To Calf Raise

1 min 30 sek

5 sekundy

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minuta

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minuta

30 sekundy

Overhead Presses

Overhead Presses

30 sekundy

Dumbbell Hammer Curl to Press

Dumbbell Hammer Curl to Press

30 sekundy

5 sekundy

Seria 6: 1 runda

Reverse Crunches

Reverse Crunches

2 minuty

Cross Body Crunches

Cross Body Crunches

3 minuty

2 minuty

2 minuty

5 sekundy

Seria 7: 1 runda

Calf Raise Toes In

Calf Raise Toes In

1 minuta

Calf Raise Toes Out

Calf Raise Toes Out

1 minuta

Dumbbell Sumo Squats

Dumbbell Sumo Squats

1 min 30 sek

5 sekundy

30 sekundy

Dumbbell Back Row

Dumbbell Back Row

30 sekundy

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

30 sekundy

30 sekundy

5 sekundy

Bench Dumbbell Fly

Bench Dumbbell Fly

30 sekundy

5 sekundy

Seria 8: 1 runda

Hip Rock N Raises

Hip Rock N Raises

4 minuty

Seria 9: 1 runda

Seated Calf Raise

Seated Calf Raise

1 minuta

Single Calf raises

Single Calf raises

1 minuta

5 sekundy

1 minuta

5 sekundy

1 min 30 sek

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Quickdraw Adjustable Dumbbells

Najlepszy Wybór dla tego Treningu

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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