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Allenamento per Principianti Gratuito

Limber Lady

Principiante   25 minuti

Aree target: Legs

Attrezzatura: Foam Roller

Limber Lady
Tag
Allenamenti per Palestra Domestica Allenamenti per le Gambe Allenamenti con il Rullo di Schiuma
Descrizione

Get ready to feel great! This 25 minute flexibility workout starts with a foam rolling session. After the self massage, you will go through a casual, full body, static stretch routine. The only equipment you will need for this stretch session is a foam roller. Get 'Limber Lady'!

Exercises

Set 1: 1 round
Left Glute Rolls
Left Glute Rolls
1 minuto
Transition
Transition
5 secondi
Right Glute Rolls
Right Glute Rolls
1 minuto
Rest
Rest
10 secondi
Left IT Band Rolls
Left IT Band Rolls
1 min 30 sec
Transition
Transition
10 secondi
Right IT Band Rolls
Right IT Band Rolls
1 min 30 sec
Rest
Rest
10 secondi
Left Quad Rolls
Left Quad Rolls
1 min 30 sec
Transition
Transition
10 secondi
Right Leg Quad Rolls
Right Leg Quad Rolls
1 min 30 sec
Rest
Rest
10 secondi
Stacked Hamstring Rolls
Stacked Hamstring Rolls
2 minuti
Rest
Rest
10 secondi
Calf Rolls
Calf Rolls
1 min 30 sec
Rest
Rest
30 secondi

Set 2: 1 round
Good Morning Sunshines
Good Morning Sunshines
40 secondi
Rest
Rest
10 secondi
Windmills
Windmills
1 minuto
Begin standing with your hands on your hips.
Rest
10 secondi
Left Arm Cross Stretch
Left Arm Cross Stretch
40 secondi
Transition
Transition
5 secondi
Right Arm Cross Stretch
Right Arm Cross Stretch
40 secondi
Stand tall with your feet wider than shoulder width apart.
Rest
10 secondi
Tricep Stretches
Tricep Stretches
1 minuto
Stand or sit tall with your arms in front, palms facing each other.
Rest
10 secondi
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
1 minuto
Rest
Rest
10 secondi
Hip Flexor Stretch Left
Hip Flexor Stretch Left
45 secondi
Transition
Transition
10 secondi
Hip Flexor Stretch Right
Hip Flexor Stretch Right
45 secondi
Rest
Rest
10 secondi
Hamstring Stretches
Hamstring Stretches
1 minuto
Begin standing with your hands on your hips.
Rest
10 secondi
Quad Stretches
Quad Stretches
1 minuto
Rest
Rest
10 secondi
Standing Leg Stretches
Standing Leg Stretches
1 minuto
Rest
Rest
10 secondi
Good Morning Sunshines
Good Morning Sunshines
40 secondi

Appare in

stretching
Stretching

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Power Systems Myo-Roller
Scelta Top per questo Allenamento

Power Systems Myo-Roller

This compact foam roller promotes spinal alignment and can target different pressure points during myofascial release.

Buy Now

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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
Scarica sull'App Store   Scarica Workout Trainer da Google Play.
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.

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Categorie di allenamento

In primo piano

In primo piano

weight loss

Perdita di peso

abs & core

Addominali & Core

bodyweight

Peso Corporeo

youtube

YouTube

community created

Creato dalla Comunità

weightlifting

Sollevamento pesi

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

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