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Treino Moderado

Hamstring March

Moderado   32 minutos

Áreas Alvo: Legs, Glutes

Equipamento: Wall, Exercise Mat

Soumen Guchhait
 		    Adicionado Por Soumen Guchhait
Hamstring March
Tags
Treinos com Peso Corporal Treinos para Pernas Treinos na Parede

Exercises

Conjunto 1: 2 rodadas
Wall Sit
Wall Sit
1 minuto
Rest
Rest
15 segundos
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
❤️ Moderado (Zona 2)
Push-Ups
30 segundos
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
45 segundos
Rest
Rest
20 segundos
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
30 repetições
Rest
Rest
20 segundos
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
30 repetições
Rest
Rest
15 segundos
Lunges
Lunges
24 repetições
Rest
Rest
15 segundos
Leg Lifts
Leg Lifts
12 repetições
Rest
Rest
15 segundos
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
40 repetições
Rest
Rest
10 segundos

Conjunto 2: 1 rodada
Wall Sit
Wall Sit
1 minuto
Rest
Rest
15 segundos
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
❤️ Moderado (Zona 2)
Push-Ups
30 segundos
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
45 segundos
Rest
Rest
20 segundos
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
40 repetições
Rest
Rest
20 segundos
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
40 repetições
Rest
Rest
15 segundos
Lunges
Lunges
30 repetições
Rest
Rest
15 segundos
Leg Lifts
Leg Lifts
16 repetições
Rest
Rest
15 segundos
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
50 repetições

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Equipamento Recomendado

Faça este treino com o melhor equipamento de exercício. Recomendamos o uso de um monitor de frequência cardíaca de tira peitoral bluetooth ou um smartwatch para mais otimização de treinamento e acompanhamento de desempenho.

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Categorias de treino

Destaque

Destaque

weight loss

Perda de Peso

abs & core

Abdômen & Core

bodyweight

Peso Corporal

youtube

YouTube

community created

Criado pela Comunidade

weightlifting

Levantamento de Peso

interval timers

HIIT

cardio

Cardio

toning

Tonificação

full body

Corpo Inteiro

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