Trening dla początkujących

Full Workout

Dla początkujących Duration 34 minuty

Docelowe obszary: Full Body

Sprzęt: Exercise Mat, Cardio Machine, Resistance Bands, Dumbbells

Dodane przez Manisha V

Tagi

Pełne Treningi na Siłowni Treningi Całego Ciała Treningi na maszynach cardio Treningi z Taśmami Oporem Treningi z Hantlami

Exercises

Seria 1: 1 runda

Clockwise Neck Rolls

Clockwise Neck Rolls

15 sekundy

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

15 sekundy

Forward Shoulder Rolls

Forward Shoulder Rolls

10 sekundy

Backward Shoulder Rolls

Backward Shoulder Rolls

10 sekundy

30 sekundy

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

25 sekundy

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

25 sekundy

Small Forward Arm Circles

Small Forward Arm Circles

15 sekundy

Small Reverse Arm Circles

Small Reverse Arm Circles

15 sekundy

Knees to Elbows

Knees to Elbows

30 sekundy

Cross Knees to Elbows

Cross Knees to Elbows

30 sekundy

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

30 sekundy

Standing Back Bend

Standing Back Bend

15 sekundy

30 sekundy

Standing Forward Bend

Standing Forward Bend

15 sekundy

10 sekundy

Seria 2: 1 runda

30 sekundy

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

15 sekundy

Treadmill Running

Treadmill Running

5 minuty

15 sekundy

Band Bicep Curls

Band Bicep Curls

1 minuta

Band Front Raises

Band Front Raises

1 minuta

Lateral Shoulder Raises with Band

Lateral Shoulder Raises with Band

1 minuta

Band Shoulder Press

Band Shoulder Press

1 minuta

Tricep Extensions

Tricep Extensions

1 min 30 sek

15 sekundy

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

15 sekundy

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

Mountain Climbers

1 minuta

15 sekundy

1 min 30 sek

15 sekundy

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

1 minuta

30 sekundy

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

1 min 40 sek

15 sekundy

Left Side Plank

Left Side Plank

40 sekundy

Right Side Plank

Right Side Plank

40 sekundy

15 sekundy

Seria 3: 1 runda

Lateral Neck Stretches

Lateral Neck Stretches

20 sekundy

Tricep Stretches

Tricep Stretches

30 sekundy

Shoulder Stretches

Shoulder Stretches

30 sekundy

30 sekundy

Stretch your arms overhead with palms on the ground.

30 sekundy

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

30 sekundy

Firm your shoulder blades against your back for maximum effect.

30 sekundy

Lying Hamstring Stretches

Lying Hamstring Stretches

30 sekundy

Lying Torso Twists

Lying Torso Twists

30 sekundy

Pelvic Tilt Bridge

Pelvic Tilt Bridge

30 sekundy

Left Leg Balance

Left Leg Balance

1 minuta

Right Leg Balance

Right Leg Balance

1 minuta

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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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