Treino Moderado Grátis

Superheldenklap

Moderado Duration 13 minutos

Áreas Alvo: Onderlichaam

Equipamento: Halters

Tags

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

Descrição

Wat je ook gepland hebt deze Halloween, mis deze workout niet die je eruit laat zien als een echte superheld! Pak een kostuum en doe mee met onze trainers voor deze totale lichaamsknaller! Alles wat je nodig hebt is je innerlijke superheld, een vriend en een glimlach om je door deze heen te helpen. Laten we beginnen voordat we in pompoenen veranderen!

Exercises

Conjunto 1: 1 rodada

Step your feet together, back to a standing position. Keep your body upright while alternating legs.

1 minuto

Spring Schoppen

Spring Schoppen

1 minuto

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

1 minuto

15 segundos

Conjunto 2: 1 rodada

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

Mountain Climbers

1 minuto

Conjunto 3: 1 rodada

Lichaams Botsingen

Lichaams Botsingen

30 segundos

30 segundos

Standbeeld van Halter

Standbeeld van Halter

30 segundos

Conjunto 4: 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.

Gevangene Squats

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.

1 minuto

30 segundos

Slowly lower down from each crunch and return to the starting position.

Cross Body Crunches

1 minuto

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

Omgekeerde Crunches

1 minuto

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

1 minuto

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

45 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

45 segundos

15 segundos

Aparece em

locale_nl_full body

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

✓ 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.

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