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Trening umiarkowany

Todays

Umiarkowany   28 minuty

Docelowe obszary: Lower Body

Sprzęt: Exercise Mat, Chair

Manu Dos
 		    Dodane przez Manu Dos
Todays
Tagi
Treningi z Ciężarem Własnego Ciała Treningi Dolnej Partii Ciała Treningi na krześle
Opis

To do three times a week

Exercises

Seria 1: 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.
Jumping Jacks
30 powtórzenia
Walking High Knees
Walking High Knees
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.
Plank
1 minuta
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
15 powtórzenia
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
50 powtórzenia
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
25 powtórzenia
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
1 minuta
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
50 powtórzenia
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.
Push-Ups
20 powtórzenia
If possible, press your heels toward the floor. Keep your shoulders down and back.
Downward Facing Dog
1 minuta
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
25 powtórzenia
Stretch your arms overhead with palms on the ground.
Child's Pose
1 minuta
Advanced Left Lizard
Advanced Left Lizard
30 sekundy
Glute Combo Kickback
Glute Combo Kickback
20 powtórzenia
Chair Tricep Dips
Chair Tricep Dips
30 powtórzenia
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minuta
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.
Corpse
1 minuta
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
1 minuta
10 repetições
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.
High Knees
5 minuty
Big Toe Forward Bend
Big Toe Forward Bend
30 sekundy
Alternating Fire Hydrants
Alternating Fire Hydrants
30 powtórzenia
Awkward Pose
Awkward Pose
1 minuta
Chene Turn
Chene Turn
5 powtórzenia
pirouettes

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Kategorie treningów

Wyróżnione

Wyróżnione

weight loss

Utrata wagi

abs & core

Brzuch i rdzeń

bodyweight

Ciężar ciała

youtube

YouTube

community created

Stworzone przez społeczność

weightlifting

Podnoszenie ciężarów

interval timers

HIIT

cardio

Cardio

toning

Tonizowanie

full body

Całe ciało

Więcej: Bieganie, Joga i Pilates, Testy kondycyjne, Ramiona, Pośladki i nogi, Rozciąganie, Siła, Jazda na rowerze, Rozgrzewka, Chłodzenie, Medytacja i oddychanie, Niski wpływ, Chodzenie, Wspinaczka skałkowa, Wytrzymałość, Kickboxing, Taniec, Skupione na kobietach, Skupione na mężczyznach, Skupione na seniorach, Problemy zdrowotne, Sezonowe, Pro, Darmowe