Trening dla początkujących

Full Body

Dla początkujących Duration 43 minuty

Docelowe obszary: Full Body

Sprzęt: Exercise Mat, Dumbbells

Dodane przez Elaine Briedenhann

Tagi

Treningi w Domowej Siłowni Treningi Całego Ciała Treningi z Hantlami

Opis

Try this total body beginner-friendly tabata workout. We'll be doing 30 sec on and 10 sec off. Four sets with a 1 min rest in between. If you don't have access to dumbbells, you can substitute with soup cans or water bottles. Have fun!

Exercises

Seria 1: 1 runda

5 minuty

Seria 2: 5 rund

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.

30 sekundy

10 sekundy

Prisoner Squats

Prisoner Squats

30 sekundy

10 sekundy

Downward Facing Dog

Downward Facing Dog

30 sekundy

10 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

10 sekundy

30 sekundy

10 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.

❤️ Umiarkowany (Strefa 2)

30 sekundy

10 sekundy

Lie on your back with your knees bent and your hands behind neck. Inhale.

❤️ Umiarkowany (Strefa 2)

30 sekundy

10 sekundy

Your hips should stay low as you do this. Increase your speed to increase your heart rate.

❤️ Umiarkowany (Strefa 2)

Mountain Climbers

30 sekundy

10 sekundy

Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.

30 sekundy

10 sekundy

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Ciężary: Lekki

Dumbbell Bent Over Rows

30 sekundy

Good Morning Sunshines

Good Morning Sunshines

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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