Trening dla początkujących

Pilates

Dla początkujących Duration 1 h 2 m

Docelowe obszary: Core, Legs

Sprzęt: Exercise Mat, Chair

Dodane przez Morgan Gaudio

Tagi

Treningi z Ciężarem Własnego Ciała Treningi Mięśni Brzucha i Rdzenia Treningi na krześle

Exercises

Seria 1: 1 runda

2 minuty

2 minuty

Glute Kickbacks

Glute Kickbacks

2 minuty

Left Side Leg Circles

Left Side Leg Circles

1 minuta

Right Side Leg Circles

Right Side Leg Circles

1 minuta

Lying Right Leg Lifts

Lying Right Leg Lifts

1 minuta

Lying Left Leg Lifts

Lying Left Leg Lifts

1 minuta

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.

1 minuta

Right Side-Reclining Leg Lift

Right Side-Reclining Leg Lift

1 minuta

Left Side-Reclining Leg Lift

Left Side-Reclining Leg Lift

1 minuta

Wide Leg Stance

Wide Leg Stance

3 minuty

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

2 minuty

Bent Knee Hip Raises

Bent Knee Hip Raises

1 minuta

Bent Knee Twists

Bent Knee Twists

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

Bicycle in Bridge

Bicycle in Bridge

1 minuta

1 minuta

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

1 minuta

1 minuta

Diamond Crunches

Diamond Crunches

1 minuta

Slowly lower down from each crunch and return to the starting position.

Cross Body Crunches

2 minuty

Diamond Push-Ups

Diamond Push-Ups

1 minuta

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

1 minuta

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

1 minuta

2 minuty

2 minuty

2 minuty

Without much movement through your body, lift one leg to the side.

Lateral Leg Lifts

2 minuty

Left Oblique V-Ups

Left Oblique V-Ups

1 minuta

Right Oblique V-Ups

Right Oblique V-Ups

1 minuta

Left Side Crunches

Left Side Crunches

1 minuta

Right Side Crunches

Right Side Crunches

1 minuta

2 minuty

2 minuty

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

Mountain Climbers

2 minuty

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.

1 minuta

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

1 minuta

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

1 minuta

Repeat on the left side and continue alternating sides.

2 minuty

Side Plank Dips

Side Plank Dips

2 minuty

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

1 minuta

2 minuty

1 minuta

1 minuta

Vertical Leg Crunches

Vertical Leg Crunches

1 minuta

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Utrata wagi

Brzuch i rdzeń

Ciężar ciała

YouTube

Stworzone przez społeczność

Podnoszenie ciężarów

HIIT

Cardio

Tonizowanie

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