Trening umiarkowany

Hamstring Workout

Umiarkowany Duration 33 minuty

Docelowe obszary: Lower Body

Sprzęt: Chair, Bench, Dumbbells

Dodane przez Dinalva Oliver

Tagi

Treningi w Domowej Siłowni Treningi Dolnej Partii Ciała Treningi na krześle Treningi na ławce Treningi z Hantlami

Opis

Here is the 30-minute hamstring workout in English, using bodyweight only (no equipment or dumbbells).

Exercises

Seria 1: 1 runda

1 minuta

Walking Inchworms

❤️ Umiarkowany (Strefa 2)

Walking Inchworms

1 minuta

15 sekundy

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

15 sekundy

If you're not feeling enough stretch, walk your heels closer toward your body.

1 minuta

15 sekundy

1 minuta

20 sekundy

Seria 2: 1 runda

Floor Bridge Lifts with Bench

Floor Bridge Lifts with Bench

1 minuta

10 sekundy

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

Reverse Crunches

1 minuta

10 sekundy

Dumbbell Deadlifts

Dumbbell Deadlifts

1 minuta

10 sekundy

Seria 3: 1 runda

Floor Bridge Lifts with Bench

Floor Bridge Lifts with Bench

1 minuta

10 sekundy

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

1 minuta

10 sekundy

Dumbbell Deadlifts

Dumbbell Deadlifts

1 minuta

20 sekundy

Seria 4: 1 runda

Floor Bridge Lifts with Bench

Floor Bridge Lifts with Bench

1 minuta

10 sekundy

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

1 minuta

10 sekundy

Dumbbell Deadlifts

Dumbbell Deadlifts

1 minuta

20 sekundy

Seria 5: 1 runda

Dumbbell Single Leg Seesaws

❤️ Umiarkowany (Strefa 2)

Dumbbell Single Leg Seesaws

50 sekundy

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

50 sekundy

Seria 6: 1 runda

Dumbbell Single Leg Seesaws

❤️ Umiarkowany (Strefa 2)

Dumbbell Single Leg Seesaws

50 sekundy

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

50 sekundy

10 sekundy

Seria 7: 1 runda

Dumbbell Single Leg Seesaws

❤️ Umiarkowany (Strefa 2)

Dumbbell Single Leg Seesaws

50 sekundy

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

50 sekundy

10 sekundy

Seria 8: 1 runda

Dumbbell Single Leg Seesaws

❤️ Umiarkowany (Strefa 2)

Dumbbell Single Leg Seesaws

50 sekundy

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

50 sekundy

10 sekundy

Seria 9: 1 runda

Runner's Lunge with Stretch

Runner's Lunge with Stretch

1 minuta

10 sekundy

Lying Knee Folds

Lying Knee Folds

1 minuta

10 sekundy

Hamstring Stretches

Hamstring Stretches

1 minuta

10 sekundy

1 minuta

10 sekundy

Seria 10: 1 runda

Runner's Lunge with Stretch

Runner's Lunge with Stretch

1 minuta

Lying Knee Folds

Lying Knee Folds

1 minuta

Hamstring Stretches

Hamstring Stretches

1 minuta

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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