Allenamento Moderato

Upper Body 8/7/25

Moderato Duration 46 minuti

Aree target: Shoulders, Arms

Attrezzatura: Exercise Mat, Chair

Aggiunto da Personal Trainer Ömer Köseoğlu

Tag

Allenamenti con Peso Corporeo Allenamenti per le Spalle Allenamenti con Sedia

Exercises

Set 1: 1 round

Forward Shoulder Rolls

Forward Shoulder Rolls

25 secondi

Backward Shoulder Rolls

Backward Shoulder Rolls

25 secondi

Shoulder Shrugs

Shoulder Shrugs

25 secondi

Repeat and flow through the movement.

Big Forward Arm Circles

25 secondi

Stand with your feet hip-width apart and with your arms raised at your sides.

Big Reverse Arm Circles

25 secondi

Wide Stance Hip Hinge

Wide Stance Hip Hinge

45 secondi

30 secondi

Arm swings in and out

Arm swings in and out

30 secondi

Elbows-Out Chest Stretches

Elbows-Out Chest Stretches

30 secondi

Wrist Extensor Stretches

Wrist Extensor Stretches

25 secondi

Wrist Flexor Stretches

Wrist Flexor Stretches

25 secondi

Inward Wrist Circles

Inward Wrist Circles

20 secondi

Outward Wrist Circles

Outward Wrist Circles

20 secondi

Punch with your front fist while blocking your face with the other hand.

Straight Punches

40 secondi

Basketball Shots

Basketball Shots

1 minuto

Transition to mat

Transition to mat

1 ripetizione

Set 2: 2 round

50 secondi

5 secondi

Sky Reach To Arm Thread Stretch (R)

Sky Reach To Arm Thread Stretch (R)

40 secondi

Sky Reach To Arm Thread Stretch (L)

Sky Reach To Arm Thread Stretch (L)

40 secondi

30 secondi

Set 3: 2 round

Kneeling Push-Ups

Kneeling Push-Ups

40 secondi

30 secondi

With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.

Hollow Body Holds

20 secondi

10 secondi

With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.

Hollow Body Holds

20 secondi

10 secondi

With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.

Hollow Body Holds

20 secondi

10 secondi

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

40 secondi

Prone Head-down Scapula Retraction “I”

Prone Head-down Scapula Retraction “I”

40 secondi

40 secondi

Set 4: 2 round

Dolphin Push-Ups

Dolphin Push-Ups

40 secondi

30 secondi

Flying Supermans

Flying Supermans

40 secondi

30 secondi

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

40 secondi

30 secondi

Set 5: 1 round

1 ripetizione

Set 6: 2 round

40 secondi

45 secondi

40 secondi

45 secondi

Chair Tricep Dips

Chair Tricep Dips

40 secondi

45 secondi

Set 7: 3 round

40 secondi

Negative Push-Ups

❤️ Moderato (Zona 2)

Negative Push-Ups

3 ripetizioni

20 secondi

10 ripetizioni

Set 8: 1 round

30 secondi

25 secondi

25 secondi

25 secondi

25 secondi

25 secondi

25 secondi

25 secondi

Allenamenti correlati

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Arms And Shoulders

Arms And Shoulders

29 minuti, Moderato

21 min 53 sec, Moderato

9 min 1 sec, Principiante

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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

Mostra di più

Categorie di allenamento

In primo piano

Perdita di peso

Addominali & Core

Peso Corporeo

YouTube

Creato dalla Comunità

Sollevamento pesi

HIIT

Cardio

Toning

Corpo Intero