Trening dla początkujących

Quattro

Dla początkujących Duration 2 h 15 m

Docelowe obszary: Lower Body

Sprzęt: Wall

Dodane przez Elena Denadai

Tagi

Treningi z Ciężarem Własnego Ciała Treningi Dolnej Partii Ciała Treningi ze ścianą

Opis

Ankle Grabbers Ankle Grabbers Ankle Grabbers Ankle Grabbers Ankle Grabbe rs Ankle Grabbers Ankle Grabbers Ankle Grabbers

Exercises

Seria 1: 1 runda

1 minuta

Bent Knee Twists

Bent Knee Twists

1 minuta

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minuta

Bottom to Bottom Squats

Bottom to Bottom Squats

1 minuta

Hot Style Chair Pose

Hot Style Chair Pose

1 minuta

1 minuta

Circular Push-Ups

Circular Push-Ups

1 minuta

Seria 2: 1 runda

1 minuta

Bent Knee Twists

Bent Knee Twists

1 minuta

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minuta

Bottom to Bottom Squats

Bottom to Bottom Squats

1 minuta

Hot Style Chair Pose

Hot Style Chair Pose

1 minuta

Advanced Crow Sequence

Advanced Crow Sequence

1 minuta

Seria 3: 1 runda

1 minuta

Bent Knee Twists

Bent Knee Twists

1 minuta

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minuta

Bottom to Bottom Squats

Bottom to Bottom Squats

1 minuta

Hot Style Chair Pose

Hot Style Chair Pose

1 minuta

1 minuta

Reverse Crunches

Reverse Crunches

1 minuta

Right Side Plank Dips

Right Side Plank Dips

1 minuta

Seria 4: 1 runda

1 minuta

Bent Knee Twists

Bent Knee Twists

1 minuta

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minuta

Bottom to Bottom Squats

Bottom to Bottom Squats

1 minuta

Hot Style Chair Pose

Hot Style Chair Pose

1 minuta

Elbows to Hands Plank

Elbows to Hands Plank

1 minuta

1 minuta

Seria 5: 1 runda

1 minuta

Bent Knee Twists

Bent Knee Twists

1 minuta

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minuta

Bottom to Bottom Squats

Bottom to Bottom Squats

1 minuta

Hot Style Chair Pose

Hot Style Chair Pose

1 minuta

1 minuta

Seria 6: 1 runda

1 minuta

Bent Knee Twists

Bent Knee Twists

1 minuta

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minuta

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minuta

Bottom to Bottom Squats

Bottom to Bottom Squats

1 minuta

Hot Style Chair Pose

Hot Style Chair Pose

1 minuta

1 minuta

1 minuta

Seria 7: 1 runda

Alternating Fire Hydrants

Alternating Fire Hydrants

1 minuta

Alternating Fire Hydrants

Alternating Fire Hydrants

1 minuta

Bicycle in Bridge

Bicycle in Bridge

1 minuta

1 minuta

1 minuta

Seria 8: 1 runda

Alternating Fire Hydrants

Alternating Fire Hydrants

1 minuta

Bicycle in Bridge

Bicycle in Bridge

1 minuta

1 minuta

1 minuta

Bicycle Crunches

Bicycle Crunches

1 minuta

Bicycle Crunches

Bicycle Crunches

1 minuta

Seria 9: 1 runda

Alternating Fire Hydrants

Alternating Fire Hydrants

1 minuta

Bicycle in Bridge

Bicycle in Bridge

1 minuta

1 minuta

1 minuta

1 minuta

1 minuta

Seria 10: 1 runda

Bicycle Crunches

Bicycle Crunches

1 minuta

1 minuta

1 minuta

1 minuta

1 minuta

1 minuta

Seria 11: 1 runda

Bicycle Crunches

Bicycle Crunches

1 minuta

1 minuta

1 minuta

1 minuta

1 minuta

1 minuta

Seria 12: 1 runda

Bicycle Crunches

Bicycle Crunches

1 minuta

1 minuta

1 minuta

1 minuta

1 minuta

1 minuta

Seria 13: 1 runda

Bicycle Crunches

Bicycle Crunches

1 minuta

1 minuta

1 minuta

1 minuta

1 minuta

Prisoner Squats

Prisoner Squats

1 minuta

Prisoner Squats

Prisoner Squats

1 minuta

Seria 14: 1 runda

Bicycle Crunches

Bicycle Crunches

1 minuta

1 minuta

1 minuta

1 minuta

1 minuta

Prisoner Squats

Prisoner Squats

1 minuta

Prisoner Squats

Prisoner Squats

1 minuta

Seria 15: 1 runda

Bicycle Crunches

Bicycle Crunches

1 minuta

1 minuta

1 minuta

1 minuta

1 minuta

Prisoner Squats

Prisoner Squats

1 minuta

Prisoner Squats

Prisoner Squats

1 minuta

Seria 16: 1 runda

Bicycle Crunches

Bicycle Crunches

1 minuta

1 minuta

1 minuta

1 minuta

1 minuta

Prisoner Squats

Prisoner Squats

1 minuta

Prisoner Squats

Prisoner Squats

1 minuta

Seria 17: 1 runda

1 minuta

1 minuta

Bent Knee Twists

Bent Knee Twists

1 minuta

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minuta

Bottom to Bottom Squats

Bottom to Bottom Squats

1 minuta

Hot Style Chair Pose

Hot Style Chair Pose

1 minuta

1 minuta

Seria 18: 1 runda

1 minuta

1 minuta

Bent Knee Twists

Bent Knee Twists

1 minuta

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minuta

Bottom to Bottom Squats

Bottom to Bottom Squats

1 minuta

Hot Style Chair Pose

Hot Style Chair Pose

1 minuta

1 minuta

Seria 19: 1 runda

1 minuta

1 minuta

Bent Knee Twists

Bent Knee Twists

1 minuta

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minuta

Bottom to Bottom Squats

Bottom to Bottom Squats

1 minuta

Hot Style Chair Pose

Hot Style Chair Pose

1 minuta

1 minuta

Seria 20: 1 runda

1 minuta

1 minuta

Bent Knee Twists

Bent Knee Twists

1 minuta

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minuta

Bottom to Bottom Squats

Bottom to Bottom Squats

1 minuta

Hot Style Chair Pose

Hot Style Chair Pose

1 minuta

1 minuta

Seria 21: 1 runda

Bicycle Crunches

Bicycle Crunches

1 minuta

Seria 22: 1 runda

Bicycle Crunches

Bicycle Crunches

1 minuta

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Zalecany Sprzęt

Wykonaj ten trening z najlepszym sprzętem do ćwiczeń. Zalecamy używanie monitora tętna na pasku do klatki piersiowej Bluetooth lub smartwatcha do optymalizacji treningu i śledzenia wyników.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Pokaż Więcej

Kategorie treningów

Wyróżnione

Utrata wagi

Brzuch i rdzeń

Ciężar ciała

YouTube

Stworzone przez społeczność

Podnoszenie ciężarów

HIIT

Cardio

Tonizowanie

Całe ciało