Trening umiarkowany

Strong Core 3

Umiarkowany Duration 34 minuty

Docelowe obszary: Core

Sprzęt: Exercise Mat, Dumbbells

Dodane przez Trenera Personalnego Ömer Köseoğlu

Tagi

Treningi w Domowej Siłowni Treningi Mięśni Brzucha i Rdzenia Treningi z Hantlami

Exercises

Seria 1: 1 runda

20 sekundy

Elbows-Out Chest Stretches

Elbows-Out Chest Stretches

25 sekundy

Elbow To Knee Twists

Elbow To Knee Twists

45 sekundy

Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.

Alternating Side Reaches

45 sekundy

Right Side Stretch

Right Side Stretch

25 sekundy

Left Side Stretch

Left Side Stretch

25 sekundy

Knees to Elbows

Knees to Elbows

30 sekundy

Seria 2: 1 runda

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

40 sekundy

20 sekundy

Alternating Fire Hydrants

Alternating Fire Hydrants

50 sekundy

Elbow to Knee Bird Dogs

Elbow to Knee Bird Dogs

1 minuta

30 sekundy

40 sekundy

30 sekundy

Lying Double Knee Pull

Lying Double Knee Pull

30 sekundy

30 sekundy

35 sekundy

20 sekundy

Double Crunches

Double Crunches

30 sekundy

30 sekundy

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

50 sekundy

30 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

35 sekundy

Elbow Plank with Leg Lifts

Elbow Plank with Leg Lifts

45 sekundy

30 sekundy

Plank Lateral Walk

Plank Lateral Walk

1 minuta

30 sekundy

Plank with Shoulder Taps

Plank with Shoulder Taps

35 sekundy

45 sekundy

Side Plank Dips

Side Plank Dips

45 sekundy

25 sekundy

Side Plank Dips

Side Plank Dips

45 sekundy

45 sekundy

Right Oblique Crunches

Right Oblique Crunches

40 sekundy

Left Oblique Crunches

Left Oblique Crunches

40 sekundy

45 sekundy

Left Half Side Plank

Left Half Side Plank

40 sekundy

15 sekundy

Right Half Side Plank

Right Half Side Plank

40 sekundy

30 sekundy

1 minuta

20 sekundy

Contralateral Limb Raises

Contralateral Limb Raises

1 minuta

1 minuta

Side Plank with Leg Hold (R)

Side Plank with Leg Hold (R)

25 sekundy

20 sekundy

Side Plank with Leg Hold (L)

Side Plank with Leg Hold (L)

25 sekundy

30 sekundy

Side Lying Straight Leg Lifts (R)

Side Lying Straight Leg Lifts (R)

30 sekundy

20 sekundy

Side Lying Straight Leg Lifts (L)

Side Lying Straight Leg Lifts (L)

30 sekundy

Seria 3: 1 runda

40 sekundy

30 sekundy

30 sekundy

30 sekundy

30 sekundy

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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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