Allenamento per Principianti

Tipus B

Principiante Duration 1 ora

Aree target: Full Body

Attrezzatura: Kettlebells, Dumbbells, Bench, Barbell, Stability Ball, Wall, Exercise Mat

Aggiunto da Neus Ferran

Tag

Allenamenti per Palestra Completa Allenamenti per il Corpo Intero Allenamenti con le Kettlebell Allenamenti con i Manubri Allenamenti con Panca Allenamenti con il Bilanciere Allenamenti con la Palla da Ginnastica Allenamenti con la Parete

Descrizione

3 series de cada un, peses de 1 a 2 kg.

Exercises

Set 1: 3 round

Sumo Squats with Kettlebell

Sumo Squats with Kettlebell

40 secondi

Rest

20 secondi

Lunge to Shoulder Press

Lunge to Shoulder Press

40 secondi

Rest

20 secondi

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

40 secondi

Rest

20 secondi

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

40 secondi

Rest

20 secondi

Isometric Bicep Curls

Isometric Bicep Curls

40 secondi

Rest

20 secondi

Contralateral Limb Raises

Contralateral Limb Raises

40 secondi

Rest

20 secondi

Kneeling Plank

40 secondi

Rest

20 secondi

Weighted Sumo Squat

Weighted Sumo Squat

40 secondi

Rest

20 secondi

Lunge with Side Tilt Rotations

Lunge with Side Tilt Rotations

40 secondi

Rest

20 secondi

Overhead Press

40 secondi

Rest

20 secondi

Dumbbell Right Leg Curl to Press

Dumbbell Right Leg Curl to Press

40 secondi

Rest

20 secondi

Dumbbell Left Leg Curl to Press

Dumbbell Left Leg Curl to Press

40 secondi

Rest

20 secondi

Plank Lateral Walk

Plank Lateral Walk

40 secondi

Rest

20 secondi

Ball Ab Rolls

40 secondi

Rest

20 secondi

Dumbbell Fly on Ball

Dumbbell Fly on Ball

40 secondi

Rest

20 secondi

Ball Bird Dog

40 secondi

Rest

20 secondi

Oblique Ball Crunches

Oblique Ball Crunches

40 secondi

Rest

20 secondi

Ball Torso Rotations

Ball Torso Rotations

40 secondi

Rest

20 secondi

Set 2: 1 round

Tricep Stretches

Tricep Stretches

30 secondi

Quad Stretches

30 secondi

Overhead Stretches

Overhead Stretches

1 minuto

Wall Lying Leg Stretches

Wall Lying Leg Stretches

1 minuto

Wide Leg Stretches

Wide Leg Stretches

1 minuto

Right Quad Stretch

Right Quad Stretch

30 secondi

Left Quad Stretch

Left Quad Stretch

30 secondi

Inhale and slowly stretch your arms up and backwards over your head. Option: keep palms together, bend backwards for even more stretch.

Upward Salute

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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