Trening dla początkujących

Beginner Workout

Dla początkujących Duration 15 minuty

Docelowe obszary: Lower Body

Sprzęt: Exercise Mat

Dodane przez Destini Biccum

Tagi

Treningi z Ciężarem Własnego Ciała Treningi Dolnej Partii Ciała

Opis

Workout that is light to keep up motivation.

Exercises

Seria 1: 1 runda

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

30 sekundy

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

❤️ Umiarkowany (Strefa 2)

30 sekundy

Keep your navel drawn in and your shoulders away from your ears.

❤️ Umiarkowany (Strefa 2)

Mountain Climbers

45 sekundy

25 sekundy

Seria 2: 1 runda

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

45 sekundy

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.

❤️ Umiarkowany (Strefa 2)

45 sekundy

Repeat on the left side and continue alternating sides.

❤️ Umiarkowany (Strefa 2)

45 sekundy

25 sekundy

Seria 3: 2 rund

If you're not feeling enough stretch, walk your heels closer toward your body.

45 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

45 sekundy

Twist your torso to the left and try to touch your hands to the ground.

45 sekundy

25 sekundy

Seria 4: 1 runda

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

❤️ Umiarkowany (Strefa 2)

40 sekundy

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

40 sekundy

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

30 sekundy

25 sekundy

Seria 5: 1 runda

Stretch your arms overhead with palms on the ground.

40 sekundy

If you're not feeling enough stretch, walk your heels closer toward your body.

40 sekundy

Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.

40 sekundy

This is a good mobility movement for loosening up your shoulder joints.

❤️ Umiarkowany (Strefa 2)

Big Forward Arm Circles

40 sekundy

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JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Pokaż Więcej

Kategorie treningów

Wyróżnione

Utrata wagi

Brzuch i rdzeń

Ciężar ciała

YouTube

Stworzone przez społeczność

Podnoszenie ciężarów

HIIT

Cardio

Tonizowanie

Całe ciało