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Trening dla początkujących

Full Body

Dla początkujących   1 h 58 m

Docelowe obszary: Legs

Sprzęt: Treadmill, Box / Step, Barbell, Bench, Dumbbells, Resistance Bands, Wall

John Emsermann
 		    Dodane przez John Emsermann
Full Body
Tagi
Pełne Treningi na Siłowni Treningi Nóg Treningi na bieżni Treningi na skrzyni lub stopniu Treningi ze Sztangą Treningi na ławce Treningi z Hantlami Treningi z Taśmami Oporem Treningi ze ścianą
Opis

BODY WORKOUTS... START WITH LIGHTER WEIGHTS AND WORK UP TO HEAVIER... NO RUSH..YOU DECIDE YOUR OWN RESTS BUT NOT TAKE TOO LONG.. I SUGGEST NO MORE THEN 3MIN BETWEEN EACH SET..

Exercises

Seria 1: 1 runda
Treadmill Slow Jogging
Treadmill Slow Jogging
15 minuty
WARM UP...ALWAYS WARM UP YOUR BODY TO PREVENT INJURES
Rest
Rest
2 minuty
WORK AT YOUR OWN PACE...DO NOT ALLOW TO LET YOUR BODY COOL DOWN TOO MUCH
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
15 powtórzenia
Rest
Rest
2 minuty
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
15 powtórzenia
Rest
Rest
2 minuty
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
15 powtórzenia
Rest
Rest
2 minuty
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
15 powtórzenia
Rest
Rest
2 minuty
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
15 powtórzenia
Rest
Rest
2 minuty
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
15 powtórzenia
Rest
Rest
2 minuty

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.
Plank
1 minuta
Rest
Rest
2 minuty
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
Rest
Rest
2 minuty
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
Rest
Rest
2 minuty

Seria 3: 1 runda
Lunges with Knee Lifts
Lunges with Knee Lifts
12 powtórzenia
Rest
Rest
2 minuty
Lunges with Knee Lifts
Lunges with Knee Lifts
12 powtórzenia
Rest
Rest
2 minuty
Lunges with Knee Lifts
Lunges with Knee Lifts
2 minuty
Rest
Rest
2 minuty
Box Jumps
Box Jumps
10 powtórzenia
Rest
Rest
2 minuty
Box Jumps
Box Jumps
10 powtórzenia
Rest
Rest
2 minuty
Box Jumps
Box Jumps
10 powtórzenia
Rest
Rest
2 minuty
Calf Raises
Calf Raises
20 powtórzenia
Rest
Rest
2 minuty
Calf Raises
Calf Raises
20 powtórzenia
Rest
Rest
2 minuty
Calf Raises
Calf Raises
20 powtórzenia
Rest
Rest
2 minuty
Barbell Bench Press
Barbell Bench Press
10 powtórzenia
Rest
Rest
2 minuty
Barbell Bench Press
Barbell Bench Press
10 powtórzenia
Rest
Rest
2 minuty
Barbell Bench Press
Barbell Bench Press
10 powtórzenia
Rest
Rest
2 minuty
Bicep Curls
Opór: Umiarkowany
Bicep Curls
12 powtórzenia
Rest
Rest
2 minuty
Bicep Curls
Opór: Umiarkowany
Bicep Curls
12 powtórzenia
Rest
Rest
2 minuty
Bicep Curls
Opór: Umiarkowany
Bicep Curls
12 powtórzenia
Rest
Rest
2 minuty
Tricept Cable Pull Down
Tricept Cable Pull Down
12 powtórzenia
Rest
Rest
2 minuty
Tricept Cable Pull Down
Tricept Cable Pull Down
12 powtórzenia
Rest
Rest
2 minuty
Tricept Cable Pull Down
Tricept Cable Pull Down
12 powtórzenia
Rest
Rest
1 minuta
Chest Row
Chest Row
1 minuta
Rest
Rest
2 minuty
Chest Row
Chest Row
1 minuta
Rest
Rest
1 minuta
Chest Row
Chest Row
1 minuta
Rest
Rest
2 minuty
Barbell Deadlifts
Barbell Deadlifts
10 powtórzenia
Rest
Rest
2 minuty
Barbell Deadlifts
Barbell Deadlifts
10 powtórzenia
Rest
Rest
1 minuta
Barbell Deadlifts
Barbell Deadlifts
10 powtórzenia
Rest
Rest
2 minuty
Torso Twist with Band
Torso Twist with Band
12 powtórzenia
Rest
Rest
2 minuty
Torso Twist with Band
Torso Twist with Band
12 powtórzenia
Rest
Rest
2 minuty
Torso Twist with Band
Torso Twist with Band
12 powtórzenia

Seria 4: 1 runda
Hamstring Stretch..
Hamstring Stretch..
45 sekundy
Hamstring Stretch..
Hamstring Stretch..
45 sekundy
Rest
Rest
30 sekundy
Right Arm Cross Stretch
Right Arm Cross Stretch
45 sekundy
Left Arm Cross Stretch
Left Arm Cross Stretch
45 sekundy
Rest
Rest
1 minuta
Right Quad Stretch
Right Quad Stretch
45 sekundy
Rest
Rest
1 minuta
Left Quad Stretch
Left Quad Stretch
45 sekundy
Rest
Rest
1 minuta
Wall Calf Stretches
Wall Calf Stretches
45 sekundy
Wall Calf Stretches
Wall Calf Stretches
45 sekundy

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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