Trening umiarkowany

Body Pump Plates

Umiarkowany Duration 50 minuty

Docelowe obszary: Core, Shoulders

Sprzęt: Dumbbells, Stability Ball

Tagi

Treningi w Domowej Siłowni Treningi Mięśni Brzucha i Rdzenia Treningi z Hantlami Treningi z piłką do ćwiczeń

Opis

Using barbell plates as tool for exercises

Exercises

Seria 1: 1 runda

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

1 minuta

1 minuta

1 minuta

1 minuta

1 minuta

1 minuta

30 sekundy

1 minuta

Dumbbell Front Raises

Dumbbell Front Raises

1 minuta

30 sekundy

Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.

1 minuta

Cross Leg Obliques

Cross Leg Obliques

1 minuta

Dumbbell Chest Press

Dumbbell Chest Press

1 minuta

Get into a plank position with your arms straight and your hands a bit wider than shoulder-width.

30 sekundy

1 minuta

Seria 2: 1 runda

1 minuta

Dumbbell Front Raises

Dumbbell Front Raises

1 minuta

Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.

1 minuta

Cross Leg Obliques

Cross Leg Obliques

1 minuta

Dumbbell Chest Press

Dumbbell Chest Press

1 minuta

Tricep Push-Ups

Tricep Push-Ups

30 sekundy

2 minuty

Seria 3: 1 runda

1 minuta

Dumbbell Front Raises

Dumbbell Front Raises

1 minuta

Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.

1 minuta

Cross Leg Obliques

Cross Leg Obliques

1 minuta

Dumbbell Chest Press

Dumbbell Chest Press

1 minuta

Then twist to form the opposite side plank. Maintain strong arms throughout.

Alternating Side Planks

30 sekundy

2 minuty

Seria 4: 1 runda

Dumbbell Deadlift

1 minuta

As the exercise gets harder, resist the urge to swing your body.

Dumbbell Lateral Shoulder Raises

1 minuta

Lie on your back with your knees bent and your hands behind neck. Inhale.

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

Pullovers on Ball

Pullovers on Ball

1 minuta

Around the World Hand Touches

Around the World Hand Touches

1 minuta

1 minuta

Seria 5: 1 runda

Dumbbell Deadlift

1 minuta

As the exercise gets harder, resist the urge to swing your body.

Dumbbell Lateral Shoulder Raises

1 minuta

Lie on your back with your knees bent and your hands behind neck. Inhale.

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

Pullovers on Ball

Pullovers on Ball

1 minuta

Around the World Hand Touches

Around the World Hand Touches

1 minuta

1 minuta

Seria 6: 1 runda

Dumbbell Deadlift

1 minuta

As the exercise gets harder, resist the urge to swing your body.

Dumbbell Lateral Shoulder Raises

1 minuta

Lie on your back with your knees bent and your hands behind neck. Inhale.

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

Pullovers on Ball

Pullovers on Ball

1 minuta

Around the World Hand Touches

Around the World Hand Touches

1 minuta

1 minuta

Lengthening Stretches

45 sekundy

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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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Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

THERABAND Exercise Ball

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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