Trening umiarkowany

Plank It

Umiarkowany Duration 22 minuty

Docelowe obszary: Core

Sprzęt: Exercise Mat

Dodane przez James Cummings

Tagi

Treningi z Ciężarem Własnego Ciała Treningi Mięśni Brzucha i Rdzenia

Exercises

Seria 1: 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.

30 sekundy

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

30 sekundy

Plank with Toe Taps

Plank with Toe Taps

30 sekundy

Plank with Shoulder Taps

Plank with Shoulder Taps

30 sekundy

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

30 sekundy

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.

45 sekundy

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

45 sekundy

Plank with Toe Taps

Plank with Toe Taps

45 sekundy

Plank with Shoulder Taps

Plank with Shoulder Taps

45 sekundy

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

45 sekundy

Seria 3: 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.

1 minuta

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

1 minuta

Plank with Toe Taps

Plank with Toe Taps

1 minuta

Plank with Shoulder Taps

Plank with Shoulder Taps

1 minuta

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

1 minuta

Seria 4: 1 runda

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

45 sekundy

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

45 sekundy

Exhale and crunch up. Extend your arms up and reach them toward your shins.

45 sekundy

Seria 5: 1 runda

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

45 sekundy

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

45 sekundy

Exhale and crunch up. Extend your arms up and reach them toward your shins.

45 sekundy

Seria 6: 1 runda

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

45 sekundy

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

45 sekundy

Exhale and crunch up. Extend your arms up and reach them toward your shins.

45 sekundy

Seria 7: 1 runda

30 sekundy

Lying Knee Folds

Lying Knee Folds

1 minuta

Lying Torso Twists

Lying Torso Twists

1 minuta

1 minuta

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Kategorie treningów

Wyróżnione

Utrata wagi

Brzuch i rdzeń

Ciężar ciała

YouTube

Stworzone przez społeczność

Podnoszenie ciężarów

HIIT

Cardio

Tonizowanie

Całe ciało