Allenamento Moderato Gratuito

Core Foundation

Moderato Duration 30 minuti

Aree target: Core

Attrezzatura: No Equipment

Tag

Allenamenti con Peso Corporeo Allenamenti per Addominali e Core Allenamenti senza Attrezzi

Descrizione

Core work for the newbies! This 30 minute core session works the trunk in every aspect, but focuses mainly on core stabilization. Core stabilization is important for everyone but is most important for people new to working out. There is no equipment needed for this one. Have fun while building your 'Core Foundation'!

Exercises

Set 1: 1 round

Plank with Shoulder Taps

Plank with Shoulder Taps

1 minuto

Plank with Toe Taps

Plank with Toe Taps

1 minuto

Rest

20 secondi

Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.

Plank Bird Dog

1 minuto

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

Alternating Side Planks

1 minuto

Rest

20 secondi

Supermans

1 minuto

Contralateral Limb Raises

Contralateral Limb Raises

1 minuto

Rest

20 secondi

Set 2: 3 round

With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.

Hollow Body Holds

45 secondi

Slowly lower down from each crunch and return to the starting position.

Cross Body Crunches

45 secondi

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

Rest

10 secondi

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

Floor Bridge

1 minuto

Start on your back with bent knees in a crunch position. Inhale.

Rest

15 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

Circular Crunches

Circular Crunches

45 secondi

Rest

10 secondi

Straight Single Leg Floor Bridges

Straight Single Leg Floor Bridges

1 minuto

Rest

15 secondi

Pulse Ups

45 secondi

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

Rest

20 secondi

Appare in

Addominali & Core

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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.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Mostra di più

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Categorie di allenamento

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Perdita di peso

Addominali & Core

Peso Corporeo

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Creato dalla Comunità

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Corpo Intero