Allenamento Intenso Gratuito

Ready for Rio

Intenso Duration 9 minuti

Aree target: Core

Attrezzatura: Exercise Mat

Tag

Allenamenti con Peso Corporeo Allenamenti per Addominali e Core

Descrizione

Start feeling like an athlete with a trim and tight core and abs. This workout will leave you feeling ready for Rio, just like all of the Olympians.

Exercises

Set 1: 1 round

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

30 secondi

Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!

10 secondi

Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!

Right Side Plank Dips

40 secondi

Lie on your left side, with your elbow on the floor directly underneath your shoulder. Pile your feet on top of each other.

10 secondi

Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.

Left Side Plank Dips

40 secondi

10 secondi

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

45 secondi

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

Alternating Side Planks

45 secondi

30 secondi

Set 2: 2 round

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

30 secondi

30 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

30 secondi

Set 3: 1 round

30 secondi

Firm your shoulder blades against your back for maximum effect.

30 secondi

Stretch your arms overhead with palms on the ground.

15 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.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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