Trening intensywny

Vestibando

Intensywny Duration 55 minuty

Docelowe obszary: Core, Legs

Sprzęt: Exercise Mat, Chair, Resistance Bands, Dumbbells

Dodane przez Trenera Personalnego Adam Weber

Tagi

Treningi w Domowej Siłowni Treningi Mięśni Brzucha i Rdzenia Treningi na krześle Treningi z Taśmami Oporem Treningi z Hantlami

Exercises

Seria 1: 1 runda

Up and Down Neck Tilts

Up and Down Neck Tilts

20 sekundy

Neck Side Rotations

Neck Side Rotations

20 sekundy

Lateral Neck Stretches

Lateral Neck Stretches

20 sekundy

Clockwise Neck Rolls

Clockwise Neck Rolls

15 sekundy

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

15 sekundy

Shoulder Stretches

Shoulder Stretches

15 sekundy

Shoulder Stretches

Shoulder Stretches

15 sekundy

Overhead Stretches

Overhead Stretches

20 sekundy

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

Big Forward Arm Circles

15 sekundy

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

Big Reverse Arm Circles

15 sekundy

Standing Back Bend

Standing Back Bend

20 sekundy

20 sekundy

20 sekundy

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

20 sekundy

15 sekundy

15 sekundy

Repeat on the left side and continue alternating sides.

15 sekundy

Repeat on the left side and continue alternating sides.

15 sekundy

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

20 sekundy

Firm your shoulder blades against your back for maximum effect.

20 sekundy

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

20 sekundy

Hip Stretch - Pidgeon Pose

Hip Stretch - Pidgeon Pose

15 sekundy

Hip Stretch - Pidgeon Pose

Hip Stretch - Pidgeon Pose

15 sekundy

Seria 2: 1 runda

20 sekundy

Seated Wide Angle

Seated Wide Angle

20 sekundy

Lying Hamstring Stretches

Lying Hamstring Stretches

15 sekundy

Lying Hamstring Stretches

Lying Hamstring Stretches

15 sekundy

Bicep Stretches

Bicep Stretches

20 sekundy

Seria 3: 1 runda

1 min 15 sek

Cross Leg Obliques

Cross Leg Obliques

1 min 15 sek

1 min 15 sek

1 min 15 sek

1 min 15 sek

1 min 15 sek

Seria 4: 1 runda

1 min 15 sek

Lying Leg Figure Eights

Lying Leg Figure Eights

1 min 15 sek

Hip Rock N Raises

Hip Rock N Raises

1 min 15 sek

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

1 min 15 sek

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

Reverse Crunches

1 min 15 sek

1 min 15 sek

10 sekundy

Seria 5: 1 runda

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

1 minuta

Spiderman Push-Ups

Spiderman Push-Ups

1 minuta

1 minuta

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minuta

1 minuta

1 minuta

Seria 6: 1 runda

Repeat on the left side and continue alternating sides.

1 minuta

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 minuta

1 minuta

Seria 7: 1 runda

Circular Push-Ups

Circular Push-Ups

1 minuta

Downward Facing Dog with Calf Stretch

Downward Facing Dog with Calf Stretch

1 minuta

1 minuta

Seria 8: 1 runda

1 minuta

Return and repeat.

1 minuta

Seria 9: 1 runda

1 minuta

1 minuta

Spiderman Walks

Spiderman Walks

1 minuta

Seria 10: 1 runda

Band Bicep Curls

Band Bicep Curls

1 minuta

Rear Shoulder Fly with Band

Rear Shoulder Fly with Band

1 minuta

Seria 11: 1 runda

Band Shoulder Press

Band Shoulder Press

1 minuta

Straighten your arms overhead, squeezing your triceps.

Overhead Tricep Extension with Band

1 minuta

Seria 12: 1 runda

Band Squats with Press

Band Squats with Press

1 minuta

Lateral Step with Band

Lateral Step with Band

1 minuta

Straight Arm Lateral Raise with Band

Straight Arm Lateral Raise with Band

1 minuta

Seria 13: 1 runda

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minuta

Inward Wrist Circles

Inward Wrist Circles

1 minuta

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minuta

Outward Wrist Circles

Outward Wrist Circles

1 minuta

2 minuty

2 minuty

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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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