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Allenamento Moderato

Power Yoga

Moderato   23 minuti

Aree target: Legs, Back, Glutes

Attrezzatura: Exercise Mat

John Wu
 		    Aggiunto da Personal Trainer John Wu
Power Yoga
Tag
Allenamenti con Peso Corporeo Allenamenti per le Gambe
Descrizione

This yoga workout is designed to enhance your overall sports performance by promoting a supple strength, increased flexibility and ROM, and a tad of muscular endurance.

Exercises

Set 1: 2 round
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 secondi
Overhead Raise
10 secondi
Standing Forward Bend
Standing Forward Bend
20 secondi
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 secondi
Overhead Raise
10 secondi

Set 2: 1 round
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
5 secondi
Overhead Raise
5 secondi
Standing Forward Bend
Standing Forward Bend
20 secondi
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
5 secondi
Overhead Raise
5 secondi
Standing Forward Bend
Standing Forward Bend
20 secondi
Right Lunge
Right Lunge
30 secondi
Standing Forward Bend
Standing Forward Bend
5 secondi
Left Lunge
Left Lunge
30 secondi
Standing Forward Bend
Standing Forward Bend
5 secondi
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
5 secondi

Set 3: 2 round
Overhead Raise
5 secondi
Standing Forward Bend
Standing Forward Bend
5 secondi
Plank
Plank
30 secondi
Chaturanga
Chaturanga
30 secondi
Upward Facing Dog
Upward Facing Dog
30 secondi
Downward Facing Dog
Downward Facing Dog
30 secondi
Standing Forward Bend
Standing Forward Bend
5 secondi
Standing Back Bend
Standing Back Bend
5 secondi

Set 4: 1 round
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
5 secondi
Standing Forward Bend
Standing Forward Bend
10 secondi
Right Lunge
Right Lunge
5 secondi
Right Warrior 2
Right Warrior 2
30 secondi
Right Lunge
Right Lunge
5 secondi
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
5 secondi
Standing Forward Bend
Standing Forward Bend
5 secondi
Plank
Plank
10 secondi
Chaturanga
Chaturanga
10 secondi
Upward Facing Dog
Upward Facing Dog
10 secondi
Downward Facing Dog
Downward Facing Dog
10 secondi
Left Lunge
Left Lunge
5 secondi
Left Warrior 2
Left Warrior 2
30 secondi
Left Lunge
Left Lunge
5 secondi
Standing Forward Bend
Standing Forward Bend
5 secondi
Standing Back Bend
Standing Back Bend
5 secondi
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
5 secondi

Set 5: 1 round
Standing Forward Bend
Standing Forward Bend
15 secondi
Right Lunge
Right Lunge
5 secondi
Right Warrior 1
Right Warrior 1
30 secondi
Right Lunge
Right Lunge
5 secondi
Standing Forward Bend
Standing Forward Bend
10 secondi
Plank
Plank
10 secondi
Chaturanga
Chaturanga
10 secondi
Upward Facing Dog
Upward Facing Dog
10 secondi
Downward Facing Dog
Downward Facing Dog
10 secondi
Left Lunge
Left Lunge
5 secondi
Left Warrior 1
Left Warrior 1
30 secondi
Left Lunge
Left Lunge
5 secondi
Standing Forward Bend
Standing Forward Bend
10 secondi
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
5 secondi

Set 6: 1 round
Overhead Raise
5 secondi
Standing Forward Bend
Standing Forward Bend
10 secondi
Right Lunge
Right Lunge
5 secondi
Right Warrior 2
Right Warrior 2
20 secondi
Right Triangle
Right Triangle
20 secondi
Right Warrior 2
Right Warrior 2
20 secondi
Right Lunge
Right Lunge
5 secondi
Standing Back Bend
Standing Back Bend
5 secondi
Standing Forward Bend
Standing Forward Bend
10 secondi
Plank
Plank
10 secondi
Chaturanga
Chaturanga
10 secondi
Upward Facing Dog
Upward Facing Dog
10 secondi
Downward Facing Dog
Downward Facing Dog
10 secondi
Left Lunge
Left Lunge
5 secondi
Left Warrior 2
Left Warrior 2
30 secondi
Left Triangle
Left Triangle
30 secondi
Left Lunge
Left Lunge
5 secondi
Standing Forward Bend
Standing Forward Bend
5 secondi
Standing Back Bend
Standing Back Bend
5 secondi
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
5 secondi

Set 7: 1 round
Yoga Bridge
Yoga Bridge
30 secondi
Lying Hamstring Stretches
Lying Hamstring Stretches
1 min 30 sec
Right Pigeon Leg
Right Pigeon Leg
45 secondi
Left Pigeon Leg
Left Pigeon Leg
45 secondi
Wide Right Leg Stretch
Wide Right Leg Stretch
30 secondi
Wide Left Leg Stretch
Wide Left Leg Stretch
30 secondi
Wide Leg Stretches
Wide Leg Stretches
45 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