Trening umiarkowany

Recovery

Umiarkowany Duration 17 minuty

Docelowe obszary: Stretching, Full Body

Sprzęt: Wall, Exercise Mat, Dumbbells, Chair

Dodane przez Esteve K

Tagi

Treningi w Domowej Siłowni Treningi Rozciągające Treningi ze ścianą Treningi z Hantlami Treningi na krześle

Exercises

Seria 1: 1 runda

Good Morning Sunshines

Good Morning Sunshines

25 sekundy

25 sekundy

Side Cross Kicks

Side Cross Kicks

25 sekundy

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

25 sekundy

Lunges to Squats

Lunges to Squats

25 sekundy

Seria 2: 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.

25 sekundy

Elbow Plank Reaches

Elbow Plank Reaches

25 sekundy

25 sekundy

Then drop your head, round your spine and arch your back. Repeat.

25 sekundy

25 sekundy

25 sekundy

Shoulder Rotation

Shoulder Rotation

25 sekundy

Wall Diamond Push-Ups

Wall Diamond Push-Ups

25 sekundy

25 sekundy

25 sekundy

Arm Cross Stretch

Arm Cross Stretch

25 sekundy

Spread Arm Shoulder Pulses

Spread Arm Shoulder Pulses

25 sekundy

Seria 3: 1 runda

30 sekundy

Straight Leg Pulses On Knees

Straight Leg Pulses On Knees

30 sekundy

25 sekundy

Alternating Fire Hydrants

Alternating Fire Hydrants

25 sekundy

25 sekundy

With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.

Hollow Body Holds

25 sekundy

Standing Backbending Stretch

Standing Backbending Stretch

25 sekundy

Seria 4: 1 runda

Horse Stance with Heel Ups

Horse Stance with Heel Ups

20 sekundy

Single-Leg Squat Touchdowns

Single-Leg Squat Touchdowns

8 powtórzenia

Wide Leg Forward Bend D

Wide Leg Forward Bend D

15 sekundy

Wide Leg Forward Bend D

Wide Leg Forward Bend D

15 sekundy

Spiderman With Overhead Reach

Spiderman With Overhead Reach

25 sekundy

Seated Hip Flexor Stretch 1 (L)

Seated Hip Flexor Stretch 1 (L)

20 sekundy

Seated Hip Flexor Stretch 1 (R)

Seated Hip Flexor Stretch 1 (R)

20 sekundy

45 sekundy

25 sekundy

Narrow Squat Holds

Narrow Squat Holds

15 sekundy

Narrow Squat Holds

Narrow Squat Holds

15 sekundy

Wide Squat Holds

Wide Squat Holds

15 sekundy

Wide Squat Holds

Wide Squat Holds

15 sekundy

Plie Squats with Tip Toes

Plie Squats with Tip Toes

15 sekundy

Plie Squats with Tip Toes

Plie Squats with Tip Toes

15 sekundy

25 sekundy

Standing Forward Bend

Standing Forward Bend

30 sekundy

Savasana for Lower Back

Savasana for Lower Back

25 sekundy

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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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