Trening umiarkowany

Summer 23 Modified

Umiarkowany Duration 1 godzina

Docelowe obszary: Core

Sprzęt: Elliptical, Wall, Dumbbells, Exercise Mat

Dodane przez Dina Elsawaf

Tagi

Pełne Treningi na Siłowni Treningi Mięśni Brzucha i Rdzenia Treningi na orbitreku Treningi ze ścianą Treningi z Hantlami

Exercises

Seria 1: 1 runda

Forward Shoulder Rolls

Forward Shoulder Rolls

30 sekundy

Backward Shoulder Rolls

Backward Shoulder Rolls

30 sekundy

1 minuta

Knees to Elbows

Knees to Elbows

1 minuta

Then, return to the center.

Alternating Side Reaches

1 minuta

1 minuta

Elbow To Knee Twists

Elbow To Knee Twists

1 minuta

Lift back up to the start position and repeat, alternating sides.

Rotating Toe Touches

1 minuta

Warm-Up Elliptical

Warm-Up Elliptical

5 minuty

Seria 2: 1 runda

1 min 5 sek

Cross Knees to Elbows

Cross Knees to Elbows

1 minuta

Wall Tricep Push-Ups

Wall Tricep Push-Ups

1 min 5 sek

Dumbbell Left Side Bends

Dumbbell Left Side Bends

1 minuta

Dumbbell Right Side Bends

Dumbbell Right Side Bends

1 minuta

Bent Over Tricep Kickbacks

Bent Over Tricep Kickbacks

1 minuta

Bent Over Alternating Flys

Bent Over Alternating Flys

1 minuta

1 minuta

Dumbbell Front Raises

Dumbbell Front Raises

1 minuta

Dumbbell Upright Rows

Dumbbell Upright Rows

1 minuta

Dumbbell V-Raises

Dumbbell V-Raises

1 minuta

Shoulder Blasters

Shoulder Blasters

1 minuta

5 minuty

Seria 3: 1 runda

Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.

Left Side Plank Dips

1 min 5 sek

Oblique Crunches

Oblique Crunches

1 min 5 sek

Oblique Crunches

Oblique Crunches

1 min 5 sek

Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!

Right Side Plank Dips

1 min 5 sek

1 min 5 sek

1 min 5 sek

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

1 min 5 sek

1 min 5 sek

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

Reverse Crunches

1 min 5 sek

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 min 5 sek

1 min 5 sek

1 min 30 sek

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 min 5 sek

1 min 5 sek

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

1 min 5 sek

C Curve Punches

C Curve Punches

1 min 5 sek

Cross Leg Obliques

Cross Leg Obliques

1 min 5 sek

1 min 5 sek

Elbow Plank Hop Outs

Elbow Plank Hop Outs

1 min 5 sek

1 min 5 sek

1 min 5 sek

Left Side Crunches

Left Side Crunches

1 min 5 sek

Right Side Crunches

Right Side Crunches

1 min 5 sek

Left Side Plank Rainbows

Left Side Plank Rainbows

1 min 5 sek

Right Side Plank Rainbows

Right Side Plank Rainbows

1 min 5 sek

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

Mountain Climbers

1 min 5 sek

1 min 5 sek

1 min 5 sek

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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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