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Allenamento per Principianti

Mobility Routine

Principiante   28 minuti

Aree target: Lower Body

Attrezzatura: Exercise Mat, Resistance Bands, Chair

Anthony Delorenzi
 		    Aggiunto da Anthony Delorenzi
Mobility Routine
Tag
Allenamenti per Palestra Domestica Allenamenti per la Parte Inferiore del Corpo Allenamenti con le Bande Elastiche Allenamenti con Sedia
Descrizione

Full body mobility routine.

Exercises

Set 1: 1 round
Small Forward Arm Circles
Small Forward Arm Circles
15 secondi
Small Reverse Arm Circles
Small Reverse Arm Circles
15 secondi
Side to Side Left Leg Swings
Side to Side Left Leg Swings
15 secondi
Side to Side Right Leg Swings
Side to Side Right Leg Swings
15 secondi
Body Circles
Body Circles
30 secondi
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
1 minuto
Left Lunge Easy Twist
Left Lunge Easy Twist
30 secondi
Right Lunge Easy Twist
Right Lunge Easy Twist
30 secondi
Knee Circles
Knee Circles
30 secondi
Heel Toe Rocks
Heel Toe Rocks
30 secondi
Alternating Fire Hydrants
Alternating Fire Hydrants
1 min 30 sec
Rhomboid Opener
Rhomboid Opener
1 min 30 sec
Shoulder Opener with Band
Shoulder Opener with Band
1 min 30 sec
Wide Squat Holds
Wide Squat Holds
45 secondi
Rest
Rest
30 secondi
Wide Squat Holds
Wide Squat Holds
45 secondi
Rest
Rest
30 secondi
Left Warrior 3
Left Warrior 3
1 minuto
Right Warrior 3
Right Warrior 3
1 minuto
Fold Forward
Fold Forward
15 secondi
Overhead Reaches
Overhead Reaches
15 secondi
Fold Forward
Fold Forward
15 secondi
Overhead Reaches
Overhead Reaches
15 secondi
Fold Forward
Fold Forward
15 secondi
Overhead Reaches
Overhead Reaches
15 secondi
Fold Forward
Fold Forward
15 secondi
Overhead Reaches
Overhead Reaches
15 secondi
Left Half Pigeon
Left Half Pigeon
1 minuto
Right Half Pigeon
Right Half Pigeon
1 minuto
Quad Stretch in Right Twisting Low Lunge
Quad Stretch in Right Twisting Low Lunge
30 secondi
Quad Stretch in Left Twisting Low Lunge
Quad Stretch in Left Twisting Low Lunge
30 secondi
Quad Stretch in Right Twisting Low Lunge
Quad Stretch in Right Twisting Low Lunge
30 secondi
Quad Stretch in Left Twisting Low Lunge
Quad Stretch in Left Twisting Low Lunge
30 secondi
Quad Stretch in Right Twisting Low Lunge
Quad Stretch in Right Twisting Low Lunge
30 secondi
Quad Stretch in Left Twisting Low Lunge
Quad Stretch in Left Twisting Low Lunge
30 secondi
Side Lying Windmills
1 min 30 sec
Stretch your arms overhead with palms on the ground.
Child's Pose
45 secondi
Child's Pose with Side Reaches
Child's Pose with Side Reaches
45 secondi
Ragdoll Pose
Ragdoll Pose
1 minuto
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
1 minuto
Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.
Corpse
2 minuti

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Rep Fitness Resistance Bands
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Rep Fitness Resistance Bands

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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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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