Allenamento per Principianti

Physical Therapy

Principiante Duration 17 minuti

Aree target: Legs

Attrezzatura: Foam Roller, Exercise Mat, Box / Step, Resistance Bands

Aggiunto da Rachel White

Tag

Allenamenti per Palestra Domestica Allenamenti per le Gambe Allenamenti con il Rullo di Schiuma Allenamenti con Box o Step Allenamenti con le Bande Elastiche

Exercises

Set 1: 1 round

Right IT Band Rolls

Right IT Band Rolls

45 secondi

Right Glute Rolls

Right Glute Rolls

45 secondi

Left Glute Rolls

Left Glute Rolls

45 secondi

Left IT Band Rolls

Left IT Band Rolls

45 secondi

Set 2: 1 round

Pelvic Tilt Bridge

Pelvic Tilt Bridge

1 minuto

Perform 10 while holding for 10 counts

Lying Hamstring Stretches

Lying Hamstring Stretches

1 minuto

Thread the Needle Stretch

Thread the Needle Stretch

1 minuto

Right Hip Flexor Stretch

Right Hip Flexor Stretch

45 secondi

Left Hip Flexor Stretch

Left Hip Flexor Stretch

45 secondi

Set 3: 1 round

❤️ Leggero (Zona 1)

45 secondi

Parallel 10 slow raises

❤️ Leggero (Zona 1)

45 secondi

Parallel 20 fast raises

❤️ Leggero (Zona 1)

45 secondi

1st position 10 slow

❤️ Leggero (Zona 1)

45 secondi

1st position 20 fast

❤️ Leggero (Zona 1)

45 secondi

Inverted 10 slow

❤️ Leggero (Zona 1)

45 secondi

Inverted 20 fast

❤️ Leggero (Zona 1)

1 minuto

Slow on stepper.

❤️ Leggero (Zona 1)

45 secondi

Tap front and back for 10 reps

❤️ Leggero (Zona 1)

45 secondi

Tap front and back for 10 reps

Set 4: 1 round

Squat Side Step

❤️ Leggero (Zona 1)

Squat Side Step

1 minuto

5 steps in each direction 4x

1 minuto

5 in each direction for 4 reps

Allenamenti correlati

10 min 5 sec, Principiante

45 minuti, Moderato

Off Day Stretching

Off Day Stretching

5 min 18 sec, Moderato

Warm-Up for Workouts A and C

Warm-Up for Workouts A and C

16 min 30 sec,

8 minuti, Principiante

7 minuti, Moderato

Rep Fitness Resistance Bands

Scelta Top per questo Allenamento

Rep Fitness Resistance Bands

These resistance bands come in different colors to easily identify the resistance level and are heavy duty enough to handle serious workouts.