Trening intensywny

Sections

Intensywny Duration 56 minuty

Docelowe obszary: Legs, Core

Sprzęt: Exercise Mat, Dumbbells, Chair, Bench

Dodane przez Trenera Personalnego Adam Weber

Tagi

Treningi w Domowej Siłowni Treningi Nóg Treningi z Hantlami Treningi na krześle Treningi na ławce

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

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 minuta

Cross Leg Obliques

Cross Leg Obliques

1 minuta

1 minuta

1 minuta

1 minuta

1 minuta

Seria 4: 1 runda

1 minuta

Lying Leg Figure Eights

Lying Leg Figure Eights

1 minuta

Hip Rock N Raises

Hip Rock N Raises

1 minuta

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 minuta

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

Reverse Crunches

1 minuta

1 minuta

Seria 5: 1 runda

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

1 minuta

Repeat on the left side and continue alternating sides.

1 minuta

1 minuta

Return and repeat while alternating sides.

Dumbbell Lunges

1 minuta

Dumbbell Sumo Squats

Dumbbell Sumo Squats

1 minuta

1 minuta

1 minuta

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 minuta

Downward Facing Dog with Calf Stretch

Downward Facing Dog with Calf Stretch

1 minuta

Deadlift To Calf Raise

Deadlift To Calf Raise

1 minuta

1 minuta

Calf Raise Toes In

Calf Raise Toes In

1 minuta

Calf Raise Toes Out

Calf Raise Toes Out

1 minuta

Donkey Calf Raise

Donkey Calf Raise

1 minuta

Seria 6: 1 runda

2 minuty

1 minuta

1 minuta

Return and repeat.

1 minuta

Dumbbell Hammer Curl to Press

Dumbbell Hammer Curl to Press

2 minuty

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

1 minuta

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

1 minuta

5 sekundy

Dumbbell Fly on Bench

Dumbbell Fly on Bench

1 minuta

5 sekundy

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minuta

Cross Body Hammer Curls

Cross Body Hammer Curls

1 minuta

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minuta

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minuta

1 min 30 sek

5 sekundy

Seria 7: 1 runda

Push-Up Bird Dog

Push-Up Bird Dog

1 minuta

Plyo Side Lunges to Touch

Plyo Side Lunges to Touch

1 minuta

Dips with Leg Extension

Dips with Leg Extension

1 minuta

Jump your feet forward to a squat.

1 minuta

Explosive Mountain Climbers

Explosive Mountain Climbers

1 minuta

Jump up explosively, straightening your legs and lifting your torso up.

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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