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Darmowy trening umiarkowany

Rock Solid Core

Umiarkowany   20 minuty

Docelowe obszary: Core

Sprzęt: No Equipment

Rock Solid Core
Tagi
Treningi z Ciężarem Własnego Ciała Treningi Mięśni Brzucha i Rdzenia Treningi bez Sprzętu
Opis

Build that core into a rock solid slab of awesome with this 20 minute workout! You will soon be tapping into core musculature that you never knew you had. No equipment needed for the 'Rock Solid Core'—just be ready to work hard and enjoy the payoff.

Exercises

Seria 1: 1 runda
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
1 minuta
Lie on your left side, with your elbow on the floor directly underneath your shoulder. Pile your feet on top of each other.
Rest
10 sekundy
Side Plank Dips
Side Plank Dips
40 sekundy
Rest
Rest
10 sekundy
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
1 minuta
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Rest
10 sekundy
Side Plank Dips
Side Plank Dips
40 sekundy
If you're not feeling enough stretch, walk your heels closer toward your body.
Rest
10 sekundy
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
1 minuta
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Rest
10 sekundy
Side Plank Dips
Side Plank Dips
40 sekundy
Begin with your palms down and knees on floor.
Rest
10 sekundy
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 minuta
Rest
Rest
15 sekundy

Seria 2: 2 rund
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
1 minuta
Lie flat on your back with your arms outstretched overhead. Depress your back into the floor. Draw your abs in.
Rest
10 sekundy
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
40 sekundy
Rest
Rest
10 sekundy
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
Lie flat on your back with your arms outstretched overhead. Depress your back into the floor. Draw your abs in.
Rest
10 sekundy
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
40 sekundy
If you're not feeling enough stretch, walk your heels closer toward your body.
Rest
10 sekundy
90-90 Crunches
90-90 Crunches
1 minuta
Rest
Rest
15 sekundy

Seria 3: 1 runda
Contralateral Limb Raises
Contralateral Limb Raises
1 minuta
Rest
Rest
15 sekundy
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minuta

Workout Discussion

09 Apr
Very Good! But the elbow plank at the end is very intense.. maybe too much!
20 Jan
This is the best.

Pojawia się w

abs & core
Brzuch i rdzeń
bodyweight
Ciężar ciała

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Kategorie treningów

Wyróżnione

Wyróżnione

weight loss

Utrata wagi

abs & core

Brzuch i rdzeń

bodyweight

Ciężar ciała

youtube

YouTube

community created

Stworzone przez społeczność

weightlifting

Podnoszenie ciężarów

interval timers

HIIT

cardio

Cardio

toning

Tonizowanie

full body

Całe ciało

Więcej: Bieganie, Joga i Pilates, Testy kondycyjne, Ramiona, Pośladki i nogi, Rozciąganie, Siła, Jazda na rowerze, Rozgrzewka, Chłodzenie, Medytacja i oddychanie, Niski wpływ, Chodzenie, Wspinaczka skałkowa, Wytrzymałość, Kickboxing, Taniec, Skupione na kobietach, Skupione na mężczyznach, Skupione na seniorach, Problemy zdrowotne, Sezonowe, Pro, Darmowe