Treino do Membro

Michelli

Duration 20 minutos

Áreas Alvo: Full Body

Equipamento: Exercise Mat

Adicionado Por Joel K

Tags

Treinos com Peso Corporal Treinos para o Corpo Inteiro

Exercises

Conjunto 1: 1 rodada

Lift back up to the start position and repeat, alternating sides.

Rotating Toe Touches

1 minuto

Knees to Elbows

Knees to Elbows

45 segundos

Small Forward Arm Circles

Small Forward Arm Circles

20 segundos

Small Reverse Arm Circles

Small Reverse Arm Circles

20 segundos

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

1 minuto

20 segundos

Jump your feet forward to a squat.

10 repetições

10 segundos

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

Mountain Climbers

40 segundos

10 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

40 segundos

40 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.

20 segundos

Right Side Plank

Right Side Plank

20 segundos

Left Side Plank

Left Side Plank

20 segundos

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

20 segundos

5 repetições

40 segundos

1 minuto

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

1 minuto

1 minuto

Left Leg Balance with Eyes Closed

Left Leg Balance with Eyes Closed

30 segundos

Right Leg Balance with Eyes Closed

Right Leg Balance with Eyes Closed

30 segundos

40 segundos

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

Downward Facing Dog

1 minuto

Firm your shoulder blades against your back for maximum effect.

1 minuto

Marichi's Twist

Marichi's Twist

1 minuto

Right Half Pigeon

Right Half Pigeon

30 segundos

Left Half Pigeon

Left Half Pigeon

30 segundos

Then drop your head, round your spine and arch your back. Repeat.

1 minuto

Stretch your arms overhead with palms on the ground.

1 minuto

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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

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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.

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