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Allenamento per Principianti Gratuito

Flexibility Work

Principiante   17 minuti

Aree target: Legs

Attrezzatura: Foam Roller, Exercise Mat

Flexibility Work
Tag
Allenamenti per Palestra Domestica Allenamenti per le Gambe Allenamenti con il Rullo di Schiuma
Descrizione

This longer flexibility session can be performed whenever you have the time, maybe after a run or on a running rest day. It is designed to rid you of tightness, and help you to recover faster for optimum health and overall performance. You need a foam roller for this flexibility session.

Exercises

Set 1: 1 round
Back Rolls
Back Rolls
45 secondi
Right Lat Rolls
Right Lat Rolls
40 secondi
Left Lat Rolls
Left Lat Rolls
40 secondi
Transition
Transition
10 secondi
Right Glute Rolls
Right Glute Rolls
30 secondi
Advanced Right Glute Rolls
Advanced Right Glute Rolls
30 secondi
Left Glute Rolls
Left Glute Rolls
30 secondi
Advanced Left Glute Rolls
Advanced Left Glute Rolls
30 secondi
Stacked Hamstring Rolls
Stacked Hamstring Rolls
1 minuto
Transition
Transition
10 secondi
Advanced Right IT Band Rolls
Advanced Right IT Band Rolls
1 minuto
Right Leg Quad Rolls
Right Leg Quad Rolls
45 secondi
Transition
Transition
10 secondi
Advanced Left IT Band Rolls
Advanced Left IT Band Rolls
1 minuto
Left Quad Rolls
Left Quad Rolls
45 secondi
Calf Rolls
Calf Rolls
1 min 30 sec
If you're not feeling enough stretch, walk your heels closer toward your body.
Transition
15 secondi
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 minuto
Transition
Transition
10 secondi
Seated Pigeon Pose
Seated Pigeon Pose
1 minuto
Wide Right Leg Stretch
Wide Right Leg Stretch
30 secondi
Wide Left Leg Stretch
Wide Left Leg Stretch
30 secondi
Center Leg Stretch
Center Leg Stretch
30 secondi
Transition
Transition
10 secondi
Right Hip Flexor Stretch
Right Hip Flexor Stretch
40 secondi
Left Hip Flexor Stretch
Left Hip Flexor Stretch
40 secondi
Quad Stretches
Quad Stretches
1 minuto

Appare in

stretching
Stretching
butt & legs
Glutei & Gambe

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Roll Out
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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.

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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.
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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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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