Allenamento Moderato

Plank It

Moderato Duration 22 minuti

Aree target: Core

Attrezzatura: Exercise Mat

Aggiunto da James Cummings

Tag

Allenamenti con Peso Corporeo Allenamenti per Addominali e Core

Exercises

Set 1: 1 round

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

30 secondi

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

30 secondi

Plank with Toe Taps

Plank with Toe Taps

30 secondi

Plank with Shoulder Taps

Plank with Shoulder Taps

30 secondi

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

30 secondi

Set 2: 1 round

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

45 secondi

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

45 secondi

Plank with Toe Taps

Plank with Toe Taps

45 secondi

Plank with Shoulder Taps

Plank with Shoulder Taps

45 secondi

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

45 secondi

Set 3: 1 round

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

1 minuto

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

1 minuto

Plank with Toe Taps

Plank with Toe Taps

1 minuto

Plank with Shoulder Taps

Plank with Shoulder Taps

1 minuto

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

1 minuto

Set 4: 1 round

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

45 secondi

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

45 secondi

Exhale and crunch up. Extend your arms up and reach them toward your shins.

45 secondi

Set 5: 1 round

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

45 secondi

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

45 secondi

Exhale and crunch up. Extend your arms up and reach them toward your shins.

45 secondi

Set 6: 1 round

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

45 secondi

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

45 secondi

Exhale and crunch up. Extend your arms up and reach them toward your shins.

45 secondi

Set 7: 1 round

30 secondi

Lying Knee Folds

Lying Knee Folds

1 minuto

Lying Torso Twists

Lying Torso Twists

1 minuto

1 minuto

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Fai questo allenamento in Workout Trainer

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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.

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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