Trening umiarkowany

Basic Tabata B

Umiarkowany Duration 37 minuty

Docelowe obszary: Shoulders, Back

Sprzęt: Resistance Bands, Chair, Dumbbells

Dodane przez Taegu Kang

Tagi

Treningi w Domowej Siłowni Treningi Barków Treningi z Taśmami Oporem Treningi na krześle Treningi z Hantlami

Exercises

Seria 1: 1 runda

Clockwise Neck Rolls

Clockwise Neck Rolls

20 sekundy

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

20 sekundy

20 powtórzenia

Shoulder Stability Stretch

20 powtórzenia

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

20 sekundy

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

20 powtórzenia

30 sekundy

20 powtórzenia

30 sekundy

Hamstring Kickbacks

Hamstring Kickbacks

30 sekundy

2 minuty

Seria 2: 4 rund

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

1 minuta

One Arm Dumbbell Rows

One Arm Dumbbell Rows

1 minuta

Jump your feet forward to a squat.

20 sekundy

10 sekundy

Jump your feet forward to a squat.

20 sekundy

10 sekundy

Left Arm Reverse Dumbbell Fly

1 minuta

Dumbbell Hammer Curl to Press

Dumbbell Hammer Curl to Press

1 minuta

High Plank and Knee Draws

High Plank and Knee Draws

1 minuta

1 minuta

Seria 3: 1 runda

Runner's Lunge with Stretch

Runner's Lunge with Stretch

1 minuta

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