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Treino para Iniciantes

JCC

Iniciante   23 minutos

Áreas Alvo: Back, Legs

Equipamento: Exercise Mat, Chair

Jeffrey Symes
 		    Adicionado Por Jeffrey Symes
JCC
Tags
Treinos com Peso Corporal Treinos para Costas Treinos com Cadeira

Exercises

Conjunto 1: 1 rodada
Left Lateral Neck Stretch
Left Lateral Neck Stretch
15 segundos
Right Lateral Neck Stretch
Right Lateral Neck Stretch
15 segundos
Chin to Chest Stretch
Chin to Chest Stretch
20 segundos
Shoulder Stretches
Shoulder Stretches
30 segundos
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
20 segundos
Bicep Stretches
Bicep Stretches
30 segundos
Tricep Stretches
Tricep Stretches
30 segundos
Standing Back Bend
Standing Back Bend
20 segundos
Upward Salute
Upward Salute
20 segundos
Good Morning Sunshines
Good Morning Sunshines
20 segundos
Simple Seated Twist
Simple Seated Twist
1 minuto
Butterfly
Butterfly
30 segundos
Pretzel Stretches
Pretzel Stretches
1 minuto
Curved Spine Stretch
Curved Spine Stretch
15 segundos
Rolling Back Stretch
Rolling Back Stretch
30 segundos
Double Leg Stretch
Double Leg Stretch
20 segundos
Center Leg Stretch
Center Leg Stretch
20 segundos
Wide Left Leg Stretch
Wide Left Leg Stretch
20 segundos
Wide Right Leg Stretch
Wide Right Leg Stretch
20 segundos
Seated Leg Lifts
Seated Leg Lifts
30 segundos
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 segundos
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
1 minuto
Rhomboid Opener
Rhomboid Opener
1 minuto
If possible, press your heels toward the floor. Keep your shoulders down and back.
Downward Facing Dog
30 segundos
Seated Pigeon Pose
Seated Pigeon Pose
1 minuto
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.
Push-Ups
40 segundos
Stretch your arms overhead with palms on the ground.
Child's Pose
30 segundos
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
1 minuto
Left Low Lunge
Left Low Lunge
30 segundos
Right Low Lunge
Right Low Lunge
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
30 segundos
Child's Pose with Side Reaches
Child's Pose with Side Reaches
1 minuto
Then, return to the center.
Alternating Side Reaches
40 segundos
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
40 segundos
Arm Pumps
Arm Pumps
20 segundos
Knee Circles
Knee Circles
25 segundos
Windmills
Windmills
30 segundos
Repeat on the left side and continue alternating sides.
Side Lunges
1 minuto
Upward Salute
Upward Salute
20 segundos
Right Warrior 2
Right Warrior 2
30 segundos
Left Warrior 2
Left Warrior 2
30 segundos
Standing Forward Bend
Standing Forward Bend
30 segundos
Quad Stretches
Quad Stretches
30 segundos

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Quick Full-Body Warm-Up
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Lower Limb Rehab & Glute Activation
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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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