Allenamento per Principianti

Just For You

Principiante Duration 20 minuti

Aree target: Lower Body

Attrezzatura: Dumbbells

Aggiunto da Cat White

Tag

Allenamenti per Palestra Domestica Allenamenti per la Parte Inferiore del Corpo Allenamenti con i Manubri

Descrizione

Randomly made for people who can't move joints so fast

Exercises

Set 1: 1 round

Torso Twists

15 secondi

Neck Side Rotations

Neck Side Rotations

30 secondi

Shoulder Stretches

Shoulder Stretches

1 minuto

Seated Side Stretches

1 minuto

Center Leg Stretch

Center Leg Stretch

30 secondi

Quad Stretches

30 secondi

Set 2: 1 round

High Knees

30 secondi

Step Ups

30 secondi

Butt Kickers

30 secondi

Rest

15 secondi

Sumo Obliques

30 secondi

Cross Knees to Elbows

Cross Knees to Elbows

30 secondi

Squats

30 secondi

Rest

15 secondi

Set 3: 1 round

Frog Crunches

30 secondi

Leg Lifts

30 secondi

Bicycle Crunches

Bicycle Crunches

30 secondi

Floor Bridge

30 secondi

Rest

15 secondi

Lying Left Leg Lifts

Lying Left Leg Lifts

15 secondi

Lying Left Leg Circles

Lying Left Leg Circles

15 secondi

Lying Left Leg Back Circles

Lying Left Leg Back Circles

15 secondi

Glute Kickbacks

Glute Kickbacks

30 secondi

Transition

10 secondi

Lying Right Leg Lifts

Lying Right Leg Lifts

15 secondi

Lying Left Leg Circles

Lying Left Leg Circles

15 secondi

Lying Left Leg Back Circles

Lying Left Leg Back Circles

15 secondi

Glute Kickbacks

Glute Kickbacks

30 secondi

Rest

30 secondi

Set 4: 1 round

Kneeling Left Side Plank

Kneeling Left Side Plank

30 secondi

Kneeling Right Side Plank

Kneeling Right Side Plank

30 secondi

Tricep Dips

30 secondi

Rest

15 secondi

Dumbbell Woodchops

Dumbbell Woodchops

30 secondi

Dumbbell Front Raises

Dumbbell Front Raises

30 secondi

Dumbbell Side Bends

Dumbbell Side Bends

1 minuto

Rest

30 secondi

Set 5: 1 round

Lateral Neck Stretches

Lateral Neck Stretches

30 secondi

Shoulder Stretches

Shoulder Stretches

30 secondi

Torso Twists

30 secondi

Standing Leg Stretches

Standing Leg Stretches

30 secondi

Wide Leg Stretches

Wide Leg Stretches

30 secondi

Seated Moon Stretch

Seated Moon Stretch

30 secondi

Seated Leg Stretch

Seated Leg Stretch

30 secondi

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Quickdraw Adjustable Dumbbells

Scelta Top per questo Allenamento

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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