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Allenamento per Principianti

JCC

Principiante   23 minuti

Aree target: Back, Legs

Attrezzatura: Exercise Mat, Chair

Jeffrey Symes
 		    Aggiunto da Jeffrey Symes
JCC
Tag
Allenamenti con Peso Corporeo Allenamenti per la Schiena Allenamenti con Sedia

Exercises

Set 1: 1 round
Left Lateral Neck Stretch
Left Lateral Neck Stretch
15 secondi
Right Lateral Neck Stretch
Right Lateral Neck Stretch
15 secondi
Chin to Chest Stretch
Chin to Chest Stretch
20 secondi
Shoulder Stretches
Shoulder Stretches
30 secondi
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
20 secondi
Bicep Stretches
Bicep Stretches
30 secondi
Tricep Stretches
Tricep Stretches
30 secondi
Standing Back Bend
Standing Back Bend
20 secondi
Upward Salute
Upward Salute
20 secondi
Good Morning Sunshines
Good Morning Sunshines
20 secondi
Simple Seated Twist
Simple Seated Twist
1 minuto
Butterfly
Butterfly
30 secondi
Pretzel Stretches
Pretzel Stretches
1 minuto
Curved Spine Stretch
Curved Spine Stretch
15 secondi
Rolling Back Stretch
Rolling Back Stretch
30 secondi
Double Leg Stretch
Double Leg Stretch
20 secondi
Center Leg Stretch
Center Leg Stretch
20 secondi
Wide Left Leg Stretch
Wide Left Leg Stretch
20 secondi
Wide Right Leg Stretch
Wide Right Leg Stretch
20 secondi
Seated Leg Lifts
Seated Leg Lifts
30 secondi
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 secondi
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
1 minuto
Rhomboid Opener
Rhomboid Opener
1 minuto
If possible, press your heels toward the floor. Keep your shoulders down and back.
Downward Facing Dog
30 secondi
Seated Pigeon Pose
Seated Pigeon Pose
1 minuto
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
40 secondi
Stretch your arms overhead with palms on the ground.
Child's Pose
30 secondi
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
1 minuto
Left Low Lunge
Left Low Lunge
30 secondi
Right Low Lunge
Right Low Lunge
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
30 secondi
Child's Pose with Side Reaches
Child's Pose with Side Reaches
1 minuto
Then, return to the center.
Alternating Side Reaches
40 secondi
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
40 secondi
Arm Pumps
Arm Pumps
20 secondi
Knee Circles
Knee Circles
25 secondi
Windmills
Windmills
30 secondi
Repeat on the left side and continue alternating sides.
Side Lunges
1 minuto
Upward Salute
Upward Salute
20 secondi
Right Warrior 2
Right Warrior 2
30 secondi
Left Warrior 2
Left Warrior 2
30 secondi
Standing Forward Bend
Standing Forward Bend
30 secondi
Quad Stretches
Quad Stretches
30 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