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Allenamento Moderato

Hamstring March

Moderato   32 minuti

Aree target: Legs, Glutes

Attrezzatura: Wall, Exercise Mat

Soumen Guchhait
 		    Aggiunto da Soumen Guchhait
Hamstring March
Tag
Allenamenti con Peso Corporeo Allenamenti per le Gambe Allenamenti con la Parete

Exercises

Set 1: 2 round
Wall Sit
Wall Sit
1 minuto
Rest
Rest
15 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.
❤️ Moderato (Zona 2)
Push-Ups
30 secondi
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
45 secondi
Rest
Rest
20 secondi
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
30 ripetizioni
Rest
Rest
20 secondi
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
30 ripetizioni
Rest
Rest
15 secondi
Lunges
Lunges
24 ripetizioni
Rest
Rest
15 secondi
Leg Lifts
Leg Lifts
12 ripetizioni
Rest
Rest
15 secondi
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
40 ripetizioni
Rest
Rest
10 secondi

Set 2: 1 round
Wall Sit
Wall Sit
1 minuto
Rest
Rest
15 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.
❤️ Moderato (Zona 2)
Push-Ups
30 secondi
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
45 secondi
Rest
Rest
20 secondi
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
40 ripetizioni
Rest
Rest
20 secondi
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
40 ripetizioni
Rest
Rest
15 secondi
Lunges
Lunges
30 ripetizioni
Rest
Rest
15 secondi
Leg Lifts
Leg Lifts
16 ripetizioni
Rest
Rest
15 secondi
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
50 ripetizioni

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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

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Perdita di peso

abs & core

Addominali & Core

bodyweight

Peso Corporeo

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Creato dalla Comunità

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interval timers

HIIT

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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