Trening dla początkujących

My Plan

Dla początkujących Duration 16 minuty

Docelowe obszary: Core

Sprzęt: Exercise Mat

Dodane przez Anunandhini Ranganathan

Tagi

Treningi z Ciężarem Własnego Ciała Treningi Mięśni Brzucha i Rdzenia

Exercises

Seria 1: 1 runda

Inward Wrist Circles

Inward Wrist Circles

20 sekundy

Firm your shoulder blades against your back for maximum effect.

20 sekundy

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

Big Forward Arm Circles

20 sekundy

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

Big Reverse Arm Circles

20 sekundy

Then, return to the center.

Alternating Side Reaches

30 sekundy

30 sekundy

Seria 2: 1 runda

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

5 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

30 sekundy

5 sekundy

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

30 sekundy

5 sekundy

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

30 sekundy

5 sekundy

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

30 sekundy

5 sekundy

Vertical Leg Crunches

Vertical Leg Crunches

30 sekundy

30 sekundy

Seria 3: 1 runda

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

5 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

30 sekundy

5 sekundy

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

30 sekundy

5 sekundy

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

30 sekundy

5 sekundy

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

30 sekundy

5 sekundy

Vertical Leg Crunches

Vertical Leg Crunches

30 sekundy

30 sekundy

Seria 4: 1 runda

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

5 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

30 sekundy

5 sekundy

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

30 sekundy

5 sekundy

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

30 sekundy

5 sekundy

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

30 sekundy

5 sekundy

Vertical Leg Crunches

Vertical Leg Crunches

30 sekundy

30 sekundy

Seria 5: 1 runda

30 sekundy

Stretch your arms overhead with palms on the ground.

30 sekundy

Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.

1 minuta

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JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Pokaż Więcej

Kategorie treningów

Wyróżnione

Utrata wagi

Brzuch i rdzeń

Ciężar ciała

YouTube

Stworzone przez społeczność

Podnoszenie ciężarów

HIIT

Cardio

Tonizowanie

Całe ciało