Allenamento per Principianti

Sunday

Principiante Duration 1 ora

Aree target: Back, Shoulders

Attrezzatura: Wall, Dumbbell, Bench

Aggiunto da Yunie Valentine

Tag

Allenamenti per Palestra Domestica Allenamenti per la Schiena Allenamenti con la Parete Allenamenti con i Manubri Allenamenti con Panca

Exercises

Set 1: 1 round

Big Forward Arm Circles

Big Forward Arm Circles

20 secondi

Big Reverse Arm Circles

Big Reverse Arm Circles

20 secondi

20 secondi

Elbow To Knee Twists

Elbow To Knee Twists

30 secondi

Knees to Elbows

Knees to Elbows

30 secondi

Alternating Side Reaches

Alternating Side Reaches

30 secondi

Rotating Toe Touches

Rotating Toe Touches

30 secondi

Look up with Arched Back

Look up with Arched Back

30 secondi

10 secondi

Set 2: 2 round

40 secondi

Wall Diamond Push-Ups

Wall Diamond Push-Ups

40 secondi

10 secondi

Wall Tricep Push-Ups

Wall Tricep Push-Ups

40 secondi

Wall Push-Ups with Clap

Wall Push-Ups with Clap

40 secondi

10 secondi

Elbows-Out Chest Stretches

Elbows-Out Chest Stretches

20 secondi

Shoulder Stretches

Shoulder Stretches

20 secondi

10 secondi

Alternating Bent Over Rows

Alternating Bent Over Rows

1 min 20 sec

Dumbbell Upright Row to Shoulder Press

1 min 20 sec

10 secondi

Kneeling Right Arm Rows

Kneeling Right Arm Rows

40 secondi

Kneeling Left Arm Rows

Kneeling Left Arm Rows

40 secondi

10 secondi

Dumbbell Romanian Deadlift

40 secondi

Dumbbell Romanian Deadlift

40 secondi

20 secondi

Set 3: 2 round

Downward Facing Dog

Downward Facing Dog

20 secondi

Upward Facing Dog

Upward Facing Dog

20 secondi

Downward Facing Dog

Downward Facing Dog

20 secondi

Upward Facing Dog

Upward Facing Dog

20 secondi

30 secondi

Kneeling Elbow Plank

Kneeling Elbow Plank

30 secondi

20 secondi

Kneeling Elbow To Hand Plank

40 secondi

Kneeling Right Side Plank

Kneeling Right Side Plank

30 secondi

Kneeling Left Side Plank

Kneeling Left Side Plank

30 secondi

Kneeling Push-Ups

Kneeling Push-Ups

40 secondi

20 secondi

Flying Supermans

Flying Supermans

40 secondi

30 secondi

40 secondi

Double Leg Stretch

Double Leg Stretch

30 secondi

20 secondi

Set 4: 2 round

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

30 secondi

Balancing Stick

Balancing Stick

15 secondi

Balancing Stick

Balancing Stick

15 secondi

Right Knee to Chest

Right Knee to Chest

30 secondi

Left Knee to Chest

Left Knee to Chest

30 secondi

Modified Vinyasa

Modified Vinyasa

1 minuto

30 secondi

Extended Child's Pose

Extended Child's Pose

30 secondi

30 secondi

Rolling Back Stretch

Rolling Back Stretch

30 secondi

1 minuto

30 secondi

Lying Spinal Twist with Crossed Legs

Lying Spinal Twist with Crossed Legs

1 minuto

Seated Forward Bend

Seated Forward Bend

30 secondi

Pretzel Stretches

Pretzel Stretches

30 secondi

Pelvic Tilt Bridge

Pelvic Tilt Bridge

1 minuto

30 secondi

20 secondi

Allenamenti correlati

32 minuti, Principiante

32 minuti, Principiante

11 min 40 sec, Moderato

25 min 3 sec, Moderato

8 minuti, Intenso

21 min 15 sec, Principiante

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.

Allenamenti con lo stesso attrezzatura

Grind - Pile driver (Chest and Arms)

Grind - Pile driver (Chest and Arms)

38 min 40 sec, Intenso

Start - Pusher (Chest, Shoulders And Triceps)

Start - Pusher (Chest, Shoulders And Triceps)

38 min 40 sec, Intenso

The Finish Line - Pile driver (chest and tricep)

The Finish Line - Pile driver (chest and tricep)

23 min 45 sec, Intenso

Finals - Bench Day (Chest And Back)

Finals - Bench Day (Chest And Back)

26 minuti, Intenso

Deep Dive - 4x4 (Chest And Shoulder)

Deep Dive - 4x4 (Chest And Shoulder)

25 minuti, Intenso

Starter - Pusher (Chest And Triceps)

Starter - Pusher (Chest And Triceps)

24 min 20 sec, Intenso

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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

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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