Treino para Iniciantes

Full Body

Iniciante Duration 15 minutos

Áreas Alvo: Lower Body

Equipamento: Dumbbells, Chair, Resistance Bands

Adicionado Por Doreen Dormah

Tags

Treinos em Casa Treinos para a Parte Inferior do Corpo Treinos com Halteres Treinos com Cadeira Treinos com Bandas de Resistência

Exercises

Conjunto 1: 1 rodada

Cross Knees to Elbows

Cross Knees to Elbows

Repetições até à Falha

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

Repetições até à Falha

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

Repetições até à Falha

Single Arm Dumbbell Swings

Pesos: Leve

Single Arm Dumbbell Swings

Repetições até à Falha

Return and repeat while alternating sides.

Dumbbell Lunges

Repetições até à Falha

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

Repetições até à Falha

Chair Tricep Dips

Chair Tricep Dips

Repetições até à Falha

Walking Abductors with Band

Walking Abductors with Band

Repetições até à Falha

2 minutos

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

Repetições até à Falha

Twist your torso to the left and try to touch your hands to the ground.

Repetições até à Falha

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

Repetições até à Falha

Repetições até à Falha

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

Repetições até à Falha

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Quickdraw Adjustable Dumbbells

Escolha Principal para este Treino

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.

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