Treino para Iniciantes Grátis

Smooth Move!

Iniciante Duration 23 minutos

Áreas Alvo: Onderlichaam

Equipamento: Oefenmat, Halters

Tags

Treinos Completos na Academia Treinos para a Parte Inferior do Corpo Treinos com Barras de Pesos

Descrição

Elk van deze sets is zo opgebouwd dat ze naadloos in elkaar overgaan. Kijk hoe soepel je bent en geef jezelf geen rust bij de overgangen. Deze training bevat lichte dumbbell oefeningen, maar als je die niet hebt, gebruik dan twee blikken soep!

Exercises

Conjunto 1: 1 rodada

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

30 segundos

Rechter Half Zijplank

Rechter Half Zijplank

30 segundos

Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!

Rechter Zijplank Dips

30 segundos

Linker Half Zijplank

Linker Half Zijplank

30 segundos

Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.

Linker Zijplank Dips

30 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.

20 segundos

Opwaartse Plank

Opwaartse Plank

30 segundos

Wandelende Squats

Wandelende Squats

30 segundos

Conjunto 2: 1 rodada

Lunges met Knieheffingen

Lunges met Knieheffingen

45 segundos

Wandelende Squats

Wandelende Squats

30 segundos

Conjunto 3: 2 rodadas

Keep your chin up, shoulders down, and back straight as you perform the squat.

Pesos: Leve

Dumbbell Squats

1 minuto

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Pesos: Leve

Dumbbell Bent Over Rows

1 minuto

Dumbbell Side Lunges met Hammer Curls

Pesos: Leve

Dumbbell Side Lunges met Hammer Curls

1 minuto

15 segundos

Conjunto 4: 1 rodada

Jump out, spreading your legs and snapping your arms to the sides.

45 segundos

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

40 segundos

Conjunto 5: 2 rodadas

1 minuto

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

1 minuto

Liggende Been Figuur Achten

Liggende Been Figuur Achten

1 minuto

1 minuto

1 minuto

Aparece em

locale_nl_butt & legs

Bumbum & Pernas

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Rep Fitness Colorado Barbell

Escolha Principal para este Treino

Rep Fitness Colorado Barbell

This quality barbell from REP Fitness looks amazing and feels great no matter the load.

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Faça este treino no Workout Trainer

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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

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

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