Treino para Iniciantes

Beginner Workout

Iniciante Duration 15 minutos

Áreas Alvo: Lower Body

Equipamento: Exercise Mat

Adicionado Por Destini Biccum

Tags

Treinos com Peso Corporal Treinos para a Parte Inferior do Corpo

Descrição

Workout that is light to keep up motivation.

Exercises

Conjunto 1: 1 rodada

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.

30 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)

30 segundos

Keep your navel drawn in and your shoulders away from your ears.

❤️ Moderado (Zona 2)

Mountain Climbers

45 segundos

25 segundos

Conjunto 2: 1 rodada

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

45 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.

❤️ Moderado (Zona 2)

45 segundos

Repeat on the left side and continue alternating sides.

❤️ Moderado (Zona 2)

45 segundos

25 segundos

Conjunto 3: 2 rodadas

If you're not feeling enough stretch, walk your heels closer toward your body.

45 segundos

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

45 segundos

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

45 segundos

25 segundos

Conjunto 4: 1 rodada

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

❤️ Moderado (Zona 2)

40 segundos

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

40 segundos

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

30 segundos

25 segundos

Conjunto 5: 1 rodada

Stretch your arms overhead with palms on the ground.

40 segundos

If you're not feeling enough stretch, walk your heels closer toward your body.

40 segundos

Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.

40 segundos

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

❤️ Moderado (Zona 2)

Big Forward Arm Circles

40 segundos

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Faça este treino no Workout Trainer

✓ Siga junto aos treinos multimídia passo a passo

✓ Experiência integrada de smartwatch e monitor de frequência cardíaca

✓ Ganhe pontos, compita no ranking, mantenha-se motivado!

✓ Agendamento para se adequar ao seu estilo de vida agitado

Registrar Treino

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.

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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Categorias de treino

Destaque

Perda de Peso

Abdômen & Core

Peso Corporal

YouTube

Criado pela Comunidade

Levantamento de Peso

HIIT

Cardio

Tonificação

Corpo Inteiro