Allenamento per Principianti

Workout

Principiante Duration 9 minuti

Aree target: Back, Shoulders

Attrezzatura: Dumbbells

Aggiunto da Destini Biccum

Tag

Allenamenti per Palestra Domestica Allenamenti per la Schiena Allenamenti con i Manubri

Exercises

Set 1: 1 round

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.

30 secondi

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.

❤️ Leggero (Zona 1)

Bicycle Crunches

40 secondi

Twist your torso to the left and try to touch your hands to the ground.

45 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.

30 secondi

30 secondi

Set 2: 1 round

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

45 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.

45 secondi

Pop right back up to the start position and repeat.

30 secondi

30 secondi

Set 3: 1 round

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

40 secondi

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Dumbbell Rear Lateral Raises

40 secondi

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

40 secondi

Keep your chin up, shoulders down, and back straight as you perform the squat.

Dumbbell Squats

40 secondi

30 secondi

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Quickdraw Adjustable Dumbbells

Scelta Top per questo Allenamento

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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Fai questo allenamento in Workout Trainer

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Registrare Allenamento

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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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