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Allenamento Moderato

Physio-Workout

Moderato   20 minuti

Aree target: Full Body

Attrezzatura: Exercise Mat, Dumbbells

Vi Ta
 		    Aggiunto da Vi Ta
Physio-Workout
Tag
Allenamenti per Palestra Domestica Allenamenti per il Corpo Intero Allenamenti con i Manubri

Exercises

Set 1: 2 round
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minuto
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
45 secondi
Then twist to form the opposite side plank. Maintain strong arms throughout.
Alternating Side Planks
1 minuto
Rest
Rest
10 secondi

Set 2: 3 round
Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.
Squats
1 minuto
Rest
Rest
10 secondi

Set 3: 3 round
Balancing Stick
Balancing Stick
1 minuto
Rest
Rest
10 secondi
Dumbbell Deadlifts
Dumbbell Deadlifts
30 secondi
Rest
Rest
10 secondi

Set 4: 3 round
Swimming
Swimming
30 secondi
Contralateral Limb Raises
Contralateral Limb Raises
30 secondi
Rest
Rest
5 secondi
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
30 secondi

Set 5: 1 round
Firm your shoulder blades against your back for maximum effect.
Cobra
20 secondi
Reach your fingers out or lay them heavy on the floor. Lengthen and widen your spine.
Child's Pose
20 secondi

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Attrezzatura Consigliata

Fai questo allenamento con la migliore attrezzatura per l'esercizio. Consigliamo di utilizzare un monitor per la frequenza cardiaca a fascia toracica bluetooth o uno smartwatch per una maggiore ottimizzazione dell'allenamento e tracciamento delle prestazioni.

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Categorie di allenamento

In primo piano

In primo piano

weight loss

Perdita di peso

abs & core

Addominali & Core

bodyweight

Peso Corporeo

youtube

YouTube

community created

Creato dalla Comunità

weightlifting

Sollevamento pesi

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Corpo Intero

Altro: Corsa, Yoga & Pilates, Test di Fitness, Braccia, Glutei & Gambe, Stretching, Forza, Ciclismo, Riscaldamento, Raffreddamento, Meditazione & Respirazione, Basso impatto, Camminata, Arrampicata, Resistenza, Kickboxing, Danza, Focalizzato sulle donne, Focalizzato sugli uomini, Focalizzato sugli anziani, Problemi di Salute, Stagionale, Pro, Gratis