Trening umiarkowany

Weight Training

Umiarkowany Duration 45 minuty

Docelowe obszary: Full Body

Sprzęt: Dumbbells, Kettlebells, Exercise Mat

Dodane przez Drew Winchester

Tagi

Treningi w Domowej Siłowni Treningi Całego Ciała Treningi z Hantlami Treningi z Giriami

Exercises

Seria 1: 2 rund

Knees to Elbows

❤️ Umiarkowany (Strefa 2)

Knees to Elbows

1 minuta

15 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.

❤️ Umiarkowany (Strefa 2)

Prisoner Squats

1 minuta

15 sekundy

Dumbbell Side Bends

Ciężary: Umiarkowany
❤️ Umiarkowany (Strefa 2)

Dumbbell Side Bends

1 minuta

15 sekundy

❤️ Umiarkowany (Strefa 2)

1 minuta

15 sekundy

Tricep Kickbacks

Ciężary: Lekki
❤️ Umiarkowany (Strefa 2)

Tricep Kickbacks

1 minuta

45 sekundy

Seria 2: 3 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.

Ciężary: Umiarkowany
❤️ Umiarkowany (Strefa 2)

Dumbbell Bent Over Rows

1 minuta

20 sekundy

Tricep Extensions

Ciężary: Umiarkowany
❤️ Umiarkowany (Strefa 2)

Tricep Extensions

1 minuta

20 sekundy

Dumbbell Chest Press

Ciężary: Umiarkowany
❤️ Umiarkowany (Strefa 2)

Dumbbell Chest Press

1 minuta

20 sekundy

After four concentrated reps, switch sides.

Ciężary: Umiarkowany
❤️ Umiarkowany (Strefa 2)

Isometric Bicep Curls

1 minuta

20 sekundy

Right Lawnmower with Kettlebell

Ciężary: Umiarkowany
❤️ Umiarkowany (Strefa 2)

Right Lawnmower with Kettlebell

45 sekundy

Left Lawnmower with Kettlebell

Ciężary: Umiarkowany
❤️ Umiarkowany (Strefa 2)

Left Lawnmower with Kettlebell

45 sekundy

20 sekundy

As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.

Ciężary: Umiarkowany
❤️ Umiarkowany (Strefa 2)

Dumbbell Push Press

1 minuta

1 minuta

Seria 3: 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.

45 sekundy

15 sekundy

Hold your body in a very straight line keeping your abs and glutes contracted.

❤️ Umiarkowany (Strefa 2)

Elbows to Hands Plank

1 minuta

Extended Child's Pose

Extended Child's Pose

1 minuta

1 minuta

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