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Allenamento Moderato

Core and Upper Back

Moderato   37 minuti

Aree target: Back

Attrezzatura: Chair, Exercise Mat

Ömer Köseoğlu
 		    Aggiunto da Personal Trainer Ömer Köseoğlu
Core and Upper Back
Tag
Allenamenti con Peso Corporeo Allenamenti per la Schiena Allenamenti con Sedia

Exercises

Set 1: 1 round
Forward Shoulder Rolls
Forward Shoulder Rolls
25 secondi
Backward Shoulder Rolls
Backward Shoulder Rolls
25 secondi
Chin to Chest Stretch
Chin to Chest Stretch
25 secondi
Overhead Reaches
Overhead Reaches
25 secondi
Shoulder Rotation Warm Up
Shoulder Rotation Warm Up
30 secondi
Shoulder Rotation with Neck Stretch (R)
Shoulder Rotation with Neck Stretch (R)
35 secondi
Shoulder Rotation with Neck Stretch (L)
Shoulder Rotation with Neck Stretch (L)
35 secondi
Wide Stance Hip Hinge
Wide Stance Hip Hinge
30 secondi

Set 2: 1 round
Transition
Transition
10 secondi
Right High Lunge
Right High Lunge
40 secondi
Transition
Transition
10 secondi
Right Twisting Low Lunge
Right Twisting Low Lunge
45 secondi
Transition
Transition
10 secondi
Left High Lunge
Left High Lunge
40 secondi
Transition
Transition
10 secondi
Left Twisting Low Lunge
Left Twisting Low Lunge
45 secondi

Set 3: 1 round
Transition
Transition
30 secondi
Rolling Back Stretch
Rolling Back Stretch
40 secondi
Supine Butterfly
Supine Butterfly
25 secondi
Transition
Transition
30 secondi
Snow Angels
Snow Angels
40 secondi
Transition
Transition
20 secondi
Upside Down Bird Dogs
Upside Down Bird Dogs
40 secondi
Transition
Transition
20 secondi
Supine I Y T W
Supine I Y T W
50 secondi
Rest
Rest
20 secondi
Yoga Bicycles
Yoga Bicycles
50 secondi
Snow Angels
Snow Angels
45 secondi
Transition
Transition
20 secondi
Right Side Crunches
Right Side Crunches
45 secondi
Rest
Rest
20 secondi
Left Side Crunches
Left Side Crunches
45 secondi
Rest
Rest
30 secondi
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
35 secondi
Rest
Rest
30 secondi
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
35 secondi
Transition
Transition
20 secondi
Butt Lifts
Butt Lifts
40 secondi

Set 4: 1 round
Transition
Transition
25 secondi
Swan Neck Roll
Swan Neck Roll
45 secondi
Rest
Rest
25 secondi
Locust
Locust
50 secondi
Rest
Rest
25 secondi
Prone Head-down Scapula Retraction “I”
Prone Head-down Scapula Retraction “I”
40 secondi
Rest
Rest
15 secondi
Prone Head-down Scapula Retraction “T”
Prone Head-down Scapula Retraction “T”
40 secondi
Rest
Rest
15 secondi
Prone Head-down Scapula Retraction “A”
Prone Head-down Scapula Retraction “A”
40 secondi
Rest
Rest
15 secondi
Prone Head-down Scapula Retraction “I”
Prone Head-down Scapula Retraction “I”
40 secondi
Rest
Rest
15 secondi
Prone Head-down Scapula Retraction “T”
Prone Head-down Scapula Retraction “T”
40 secondi
Rest
Rest
15 secondi
Prone Head-down Scapula Retraction “A”
Prone Head-down Scapula Retraction “A”
40 secondi
Transition
Transition
30 secondi
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
40 secondi
Quadruped Swimmer’s Stretch (R)
Quadruped Swimmer’s Stretch (R)
55 secondi
Quadruped Swimmer’s Stretch (L)
Quadruped Swimmer’s Stretch (L)
55 secondi

Set 5: 1 round
Transition
Transition
30 secondi
Open The Book (R)
Open The Book (R)
45 secondi
Open The Book (L)
Open The Book (L)
45 secondi
Transition
Transition
20 secondi
Seated Spiral Stretches
Seated Spiral Stretches
1 min 40 sec
Stretch 10 (R)
Stretch 10 (R)
30 secondi
Stretch 10 (L)
Stretch 10 (L)
30 secondi
Stretch 11
Stretch 11
30 secondi
Stretch 12
Stretch 12
30 secondi

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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.

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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