Trening umiarkowany

Core 26/3/26

Umiarkowany Duration 43 minuty

Docelowe obszary: Core, Hips

Sprzęt: Chair, Home Gym - Other, Bodyweight - Other, Exercise Mat, Resistance Bands

Dodane przez Trenera Personalnego Ömer Köseoğlu

Tagi

Treningi w Domowej Siłowni Treningi Mięśni Brzucha i Rdzenia Treningi na krześle Treningi z innym sprzętem do ćwiczeń w domu Inne treningi z wykorzystaniem ciężaru własnego ciała Treningi z Taśmami Oporem

Exercises

Seria 1: 1 runda

Forward Shoulder Rolls

Forward Shoulder Rolls

25 sekundy

Backward Shoulder Rolls

Backward Shoulder Rolls

25 sekundy

Lateral Neck Stretches

Lateral Neck Stretches

25 sekundy

Neck Side Rotations

Neck Side Rotations

25 sekundy

Up and Down Neck Tilts

Up and Down Neck Tilts

25 sekundy

Small Forward Arm Circles

Small Forward Arm Circles

20 sekundy

Small Reverse Arm Circles

Small Reverse Arm Circles

20 sekundy

Overhead Reaches

Overhead Reaches

25 sekundy

Feel your chest and shoulders open up as you take in several deep breaths from your belly.

Standing Chest Stretch

30 sekundy

Overhead Stretches

Overhead Stretches

30 sekundy

Modified Seal Jacks

Modified Seal Jacks

45 sekundy

Elbow To Knee Twists

Elbow To Knee Twists

30 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

30 sekundy

45 sekundy

Right Leg Balance

Right Leg Balance

30 sekundy

Balanced body pivot (R)

Balanced body pivot (R)

5 powtórzenia

Left Leg Balance

Left Leg Balance

30 sekundy

Balanced body pivot (L)

Balanced body pivot (L)

5 powtórzenia

30 sekundy

Knees to Elbows

Knees to Elbows

45 sekundy

Transition to stretching

Transition to stretching

1 powtórzenie

Strap Front Shoulder and Chest Stretch

Strap Front Shoulder and Chest Stretch

30 sekundy

Strap Side Bends

Strap Side Bends

30 sekundy

Shoulder and Upper Back Warm-up w. Strap

Shoulder and Upper Back Warm-up w. Strap

30 sekundy

Strap warm-up (R)

Strap warm-up (R)

30 sekundy

Strap warm-up (L)

Strap warm-up (L)

30 sekundy

Seria 2: 1 runda

Transition to mat

Transition to mat

1 powtórzenie

30 sekundy

Seated Slow Rows

Seated Slow Rows

30 sekundy

Seated Twist and Row

Seated Twist and Row

30 sekundy

Glute Bridge On Toes

Glute Bridge On Toes

8 powtórzenia

Glute Bridge On Heels

Glute Bridge On Heels

8 powtórzenia

30 sekundy

Right Bridge Glute Circles

Right Bridge Glute Circles

15 powtórzenia

Left Bridge Glute Circles

Left Bridge Glute Circles

15 powtórzenia

15 powtórzenia

30 sekundy

Toe Touch Single Arm

Toe Touch Single Arm

20 powtórzenia

30 sekundy

Crunches with Knee Hugs

Crunches with Knee Hugs

15 powtórzenia

30 sekundy

Right Oblique Crunches

Right Oblique Crunches

15 powtórzenia

Left Oblique Crunches

Left Oblique Crunches

15 powtórzenia

30 sekundy

Right Oblique V-Ups

Right Oblique V-Ups

15 powtórzenia

Kneeling Side Plank Leg Hold (R)

Kneeling Side Plank Leg Hold (R)

30 sekundy

30 sekundy

Right Side Plank Rainbows

Right Side Plank Rainbows

1 minuta

30 sekundy

Left Oblique V-Ups

Left Oblique V-Ups

15 powtórzenia

Kneeling Side Plank Leg Hold (L)

Kneeling Side Plank Leg Hold (L)

1 minuta

30 sekundy

Left Side Plank Rainbows

Left Side Plank Rainbows

1 minuta

30 sekundy

Elbow Plank with Leg Lifts

Elbow Plank with Leg Lifts

20 powtórzenia

30 sekundy

Spiderman Walks

Spiderman Walks

45 sekundy

30 sekundy

Prone Head-down Scapula Retraction “T”

Prone Head-down Scapula Retraction “T”

12 powtórzenia

Superman Y-Raises

Superman Y-Raises

12 powtórzenia

30 sekundy

8 powtórzenia

15 sekundy

1 min 40 sek

Stretch your arms overhead with palms on the ground.

40 sekundy

Seria 3: 1 runda

Transition to stretching

Transition to stretching

1 powtórzenie

Lying Ab Squeeze

Lying Ab Squeeze

30 sekundy

Passive Leg Lowering (R)

Passive Leg Lowering (R)

12 powtórzenia

25 sekundy

Passive Leg Lowering (L)

Passive Leg Lowering (L)

12 powtórzenia

30 sekundy

Unassisted Leg Lowering (R)

Unassisted Leg Lowering (R)

8 powtórzenia

25 sekundy

Unassisted Leg Lowering (L)

Unassisted Leg Lowering (L)

8 powtórzenia

Seria 4: 1 runda

Thread the Needle Stretch

Thread the Needle Stretch

1 minuta

Lying Hamstring Stretch w. Strap (R)

Lying Hamstring Stretch w. Strap (R)

45 sekundy

Lying Hamstring Stretch w. Strap (L)

Lying Hamstring Stretch w. Strap (L)

45 sekundy

35 sekundy

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Rep Fitness Resistance Bands

Najlepszy Wybór dla tego Treningu

Rep Fitness Resistance Bands

These resistance bands come in different colors to easily identify the resistance level and are heavy duty enough to handle serious workouts.

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