Trening umiarkowany

Core

Umiarkowany Duration 17 minuty

Docelowe obszary: Core

Sprzęt: Dumbbells

Dodane przez Trenera Personalnego Darren Regis-williams

Tagi

Treningi w Domowej Siłowni Treningi Mięśni Brzucha i Rdzenia Treningi z Hantlami

Opis

Core based workout.

Exercises

Seria 1: 1 runda

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

1 minuta

Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.

1 minuta

Left Side Plank

Left Side Plank

45 sekundy

Right Side Plank

Right Side Plank

45 sekundy

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

1 minuta

1 minuta

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

1 minuta

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.

45 sekundy

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

20 powtórzenia

1 minuta

Seria 2: 1 runda

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

1 minuta

Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.

1 minuta

Left Side Plank

Left Side Plank

45 sekundy

Right Side Plank

Right Side Plank

45 sekundy

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

1 minuta

1 minuta

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

1 minuta

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.

45 sekundy

Lower the dumbbells back down and repeat.

Ciężary: Lekki

Dumbbell Lateral Shoulder Raises

20 powtórzenia

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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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Podnoszenie ciężarów

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