Allenamento per Principianti

30 Min - Monday

Principiante Duration 15 minuti

Aree target: Full Body

Attrezzatura: Chair, Exercise Mat

Aggiunto da Christian Paul Domingo

Tag

Allenamenti con Peso Corporeo Allenamenti per il Corpo Intero Allenamenti con Sedia

Exercises

Set 1: 1 round

1 minuto

10 secondi

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

30 secondi

10 secondi

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

30 secondi

10 secondi

1 minuto

10 secondi

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

1 minuto

20 secondi

Set 2: 3 round

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

15 ripetizioni

Kneeling Push-Ups

Kneeling Push-Ups

12 ripetizioni

Or full pushup

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

15 ripetizioni

Glute bridge and pulse

15 ripetizioni

Or bent over rows

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

Set 3: 1 round

Hamstring Stretches

Hamstring Stretches

30 secondi

Feel your chest and shoulders open up as you take in several deep breaths from your belly.

Standing Chest Stretch

30 secondi

Standing Back Bend

Standing Back Bend

30 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

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