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Allenamento Moderato

Mobility 9/3/25

Moderato   43 minuti

Aree target: Legs, Back

Attrezzatura: Exercise Mat, Chair, Home Gym - Other, Bodyweight - Other

Ömer Köseoğlu
 		    Aggiunto da Personal Trainer Ömer Köseoğlu
Mobility 9/3/25
Tag
Allenamenti per Palestra Domestica Allenamenti per le Gambe Allenamenti con Sedia Allenamenti con Altra Attrezzatura da Palestra per Casa Allenamenti con Altra Attrezzatura per Peso Corporeo

Exercises

Set 1: 1 round
Lateral Neck Stretches
Lateral Neck Stretches
20 secondi
Neck Side Rotations
Neck Side Rotations
20 secondi
Chin to Chest Stretch
Chin to Chest Stretch
20 secondi
Upward Salute
Upward Salute
35 secondi
Right Side Stretch
Right Side Stretch
18 secondi
Left Side Stretch
Left Side Stretch
18 secondi
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
20 secondi
High Knee Pulls
High Knee Pulls
30 secondi
Right Quad Stretch
Right Quad Stretch
30 secondi
Right Warrior 1
Right Warrior 1
25 secondi
Right Warrior 2
Right Warrior 2
40 secondi
Right Warrior 3
Right Warrior 3
40 secondi
Knee Raise to Left Warrior 3
Knee Raise to Left Warrior 3
40 secondi
Right Peaceful Warrior
Right Peaceful Warrior
25 secondi
Left Quad Stretch
Left Quad Stretch
30 secondi
Left Warrior 1
Left Warrior 1
25 secondi
Left Warrior 2
Left Warrior 2
40 secondi
Left Warrior 3
Left Warrior 3
40 secondi
Knee Raise to Right Warrior 3
Knee Raise to Right Warrior 3
40 secondi
Left Peaceful Warrior
Left Peaceful Warrior
25 secondi
Right Toppling Tree
Right Toppling Tree
35 secondi
Left Toppling Tree
Left Toppling Tree
35 secondi
Hamstring Stretches
Hamstring Stretches
40 secondi

Set 2: 1 round
Balancing Stick
Balancing Stick
1 minuto

Set 3: 1 round
Elbow To Knee Twists
Elbow To Knee Twists
30 secondi
Reverse Lunge Elbow to Instep with Rotation
Reverse Lunge Elbow to Instep with Rotation
1 minuto
Cross Knees to Elbows
Cross Knees to Elbows
30 secondi
Reverse Lunge Elbow to Instep with Rotation
Reverse Lunge Elbow to Instep with Rotation
1 minuto

Set 4: 1 round
Get a chair
Get a chair
25 secondi
Stretch 1M (R)
Stretch 1M (R)
35 secondi
Stretch 1M (L)
Stretch 1M (L)
35 secondi
Transition
Transition
10 secondi
Overhead Stretches
Overhead Stretches
30 secondi
Curved Spine Stretch
Curved Spine Stretch
20 secondi
Seated Alternating Side Reaches
Seated Alternating Side Reaches
40 secondi
Seated Torso Twists
Seated Torso Twists
40 secondi
Seated Hip Flexor Stretch 1 (R)
Seated Hip Flexor Stretch 1 (R)
15 secondi
Seated Hip Flexor and Back Stretch (R)
Seated Hip Flexor and Back Stretch (R)
30 secondi
Seated Twist (R)
Seated Twist (R)
35 secondi
Seated Hip Flexor Stretch 1 (L)
Seated Hip Flexor Stretch 1 (L)
15 secondi
Seated Hip Flexor and Back Stretch (L)
Seated Hip Flexor and Back Stretch (L)
30 secondi
Seated Twist (L)
Seated Twist (L)
35 secondi
Chair Hamstring Stretch
Chair Hamstring Stretch
35 secondi
Transition to mat
Transition to mat
1 ripetizione

Set 5: 1 round
CAUTION
CAUTION
1 ripetizione
Spinal Flex
Spinal Flex
25 secondi
Yoga Shoulder Shrugs
Yoga Shoulder Shrugs
50 secondi
Simple Seated Twist
Simple Seated Twist
40 secondi
Seated Spiral Stretches
Seated Spiral Stretches
1 minuto
Transition
Transition
35 secondi

Set 6: 1 round
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
Sky Reach To Arm Thread Stretch (R)
Sky Reach To Arm Thread Stretch (R)
50 secondi
Sky Reach To Arm Thread Stretch (L)
Sky Reach To Arm Thread Stretch (L)
50 secondi
Transition
Transition
20 secondi
Pec Opener
Pec Opener
1 min 10 sec
Rhomboid Opener
Rhomboid Opener
1 min 10 sec
Half Cobra Pose
Half Cobra Pose
30 secondi
Superman T-Raises
Superman T-Raises
30 secondi
Fold over.
Child's Pose
35 secondi
Transition
Transition
20 secondi
Side Lying Quad Stretch (R)
Side Lying Quad Stretch (R)
30 secondi
Transition
Transition
20 secondi
Side Lying Quad Stretch (L)
Side Lying Quad Stretch (L)
30 secondi
Transition
Transition
20 secondi
Angel Arms
Angel Arms
50 secondi
Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.
Floor Bridge
35 secondi
Lying Torso Twists
Lying Torso Twists
50 secondi
Leg Crossover Stretches
Leg Crossover Stretches
1 minuto
Lying Hamstring Stretches
Lying Hamstring Stretches
50 secondi
Transition for stretching
Transition for stretching
50 secondi
Lying Hamstring Stretch w. Strap (R)
Lying Hamstring Stretch w. Strap (R)
50 secondi
Lying Hamstring Stretch w. Strap (L)
Lying Hamstring Stretch w. Strap (L)
50 secondi
Supine I Y T W
Supine I Y T W
50 secondi
Stretch 12
Stretch 12
40 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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In primo piano

weight loss

Perdita di peso

abs & core

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bodyweight

Peso Corporeo

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Creato dalla Comunità

weightlifting

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interval timers

HIIT

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Cardio

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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