Allenamento per Principianti

Beginner Self Test

Principiante Duration 10 minuti

Aree target: Back, Legs

Attrezzatura: Exercise Mat

Aggiunto da Jaiyeola Adegboyega

Tag

Allenamenti con Peso Corporeo Allenamenti per la Schiena

Exercises

Set 1: 1 round

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.

40 secondi

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

15 ripetizioni

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.

10 ripetizioni

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

15 ripetizioni

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

40 secondi

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

40 secondi

40 secondi

1 minuto

Set 2: 1 round

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.

40 secondi

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

15 ripetizioni

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.

10 ripetizioni

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

15 ripetizioni

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

40 secondi

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

40 secondi

Stretch your arms overhead with palms on the ground.

1 minuto

40 secondi

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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

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Categorie di allenamento

In primo piano

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Addominali & Core

Peso Corporeo

YouTube

Creato dalla Comunità

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Corpo Intero