Allenamento per Principianti Gratuito

Smooth Move!

Principiante Duration 23 minuti

Aree target: Onderlichaam

Attrezzatura: Oefenmat, Halters

Tag

Allenamenti per Palestra Completa Allenamenti per la Parte Inferiore del Corpo Allenamenti con il Bilanciere

Descrizione

Elk van deze sets is zo opgebouwd dat ze naadloos in elkaar overgaan. Kijk hoe soepel je bent en geef jezelf geen rust bij de overgangen. Deze training bevat lichte dumbbell oefeningen, maar als je die niet hebt, gebruik dan twee blikken soep!

Exercises

Set 1: 1 round

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

30 secondi

Rechter Half Zijplank

Rechter Half Zijplank

30 secondi

Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!

Rechter Zijplank Dips

30 secondi

Linker Half Zijplank

Linker Half Zijplank

30 secondi

Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.

Linker Zijplank Dips

30 secondi

Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.

20 secondi

Opwaartse Plank

Opwaartse Plank

30 secondi

Wandelende Squats

Wandelende Squats

30 secondi

Set 2: 1 round

Lunges met Knieheffingen

Lunges met Knieheffingen

45 secondi

Wandelende Squats

Wandelende Squats

30 secondi

Set 3: 2 round

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

Pesi: Leggero

Dumbbell Squats

1 minuto

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.

Pesi: Leggero

Dumbbell Bent Over Rows

1 minuto

Dumbbell Side Lunges met Hammer Curls

Pesi: Leggero

Dumbbell Side Lunges met Hammer Curls

1 minuto

15 secondi

Set 4: 1 round

Jump out, spreading your legs and snapping your arms to the sides.

45 secondi

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

40 secondi

Set 5: 2 round

1 minuto

If you're not feeling enough stretch, walk your heels closer toward your body.

1 minuto

Liggende Been Figuur Achten

Liggende Been Figuur Achten

1 minuto

1 minuto

1 minuto

Appare in

locale_nl_butt & legs

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Rep Fitness Colorado Barbell

Scelta Top per questo Allenamento

Rep Fitness Colorado Barbell

This quality barbell from REP Fitness looks amazing and feels great no matter the load.

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Fai questo allenamento in Workout Trainer

✓ Segui passo dopo passo gli allenamenti multimediali

✓ Esperienza integrata di smartwatch e monitor della frequenza cardiaca

✓ Guadagna punti, competi nella classifica, rimani motivato!

✓ Programmazione per adattarsi al tuo stile di vita impegnato

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.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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