Allenamento per Principianti

Middle Split Practice

Principiante Duration 15 minuti

Aree target: Glutes, Legs

Attrezzatura: Exercise Mat, Dumbbells, Kettlebells, Box / Step

Aggiunto da Nezih Savi

Tag

Allenamenti per Palestra Domestica Allenamenti per i glutei Allenamenti con i Manubri Allenamenti con le Kettlebell Allenamenti con Box o Step

Descrizione

Practice this no more than twice a week. Rest for two days, then repeat.

Exercises

Set 1: 1 round

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

20 ripetizioni

Just to warm up a little.

30 secondi

10 secondi

1 minuto

10 secondi

1 minuto

Ripetizioni Fino Al Fallimento

10 ripetizioni

Butterfly Stretch

Butterfly Stretch

3 ripetizioni

Make your arms straight for PNF. Make it 3 sets. 10 secs contract, 10 breaths relax.

1 minuto

Butterfly Stretch

Butterfly Stretch

3 ripetizioni

Make your arms straight for PNF. Make it 3 sets. 10 secs contract, 10 breaths relax.

1 minuto

Middle Split Slide & Kick

Middle Split Slide & Kick

8 ripetizioni

10 second hold at the end

1 minuto

Middle Split Slide & Kick

Middle Split Slide & Kick

8 ripetizioni

10 second hold at the end

1 minuto

Middle Split Slide & Kick

Middle Split Slide & Kick

8 ripetizioni

10 second hold at the end

1 minuto

Elevated Pancake

Elevated Pancake

Ripetizioni Fino Al Fallimento

Rotate the hips. Then, left right, forward, backwards... etc.

1 min 15 sec

left side

10 secondi

1 min 15 sec

right side

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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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