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Treino para Iniciantes

Core

Iniciante   17 minutos

Áreas Alvo: Core, Legs

Equipamento: Chair

Garen A
 		    Adicionado Por Garen A
Core
Tags
Treinos com Peso Corporal Treinos para Abdômen e Core Treinos com Cadeira

Exercises

Conjunto 1: 1 rodada
Clockwise Neck Rolls
Clockwise Neck Rolls
30 segundos
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
30 segundos
Body Circles
❤️ Leve (Zona 1)
Body Circles
1 minuto
Ankle Flips
Ankle Flips
1 minuto
Knee Circles
❤️ Leve (Zona 1)
Knee Circles
30 segundos
Tippy Toes
Tippy Toes
1 minuto
March in Place
❤️ Leve (Zona 1)
March in Place
30 segundos
Side to Side Right Leg Swings
Side to Side Right Leg Swings
30 segundos
Side to Side Left Leg Swings
Side to Side Left Leg Swings
30 segundos
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
30 segundos
Repeat on the left side and continue alternating sides.
Side Lunges
30 segundos
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
High Knees
30 segundos
Lying Right Leg Circles
Lying Right Leg Circles
30 segundos
Lying Left Leg Circles
Lying Left Leg Circles
30 segundos
Walking High Knees
❤️ Leve (Zona 1)
Walking High Knees
30 segundos

Conjunto 2: 1 rodada
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minuto
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
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
30 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
30 segundos
Side Plank Dips
Side Plank Dips
30 segundos
Bent Knee Hip Raises
Bent Knee Hip Raises
30 segundos
Leg Raises
Leg Raises
30 segundos
Right Side Plank
Right Side Plank
30 segundos
Left Side Plank
Left Side Plank
30 segundos
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
30 segundos
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
1 minuto
Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.
Plank Bird Dog
1 minuto

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Back to Basics
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Day 2: Lean Legs Workout | Slim & Toned Legs 10-Day Challenge | Low Impact Chair Workout (At Home)
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10 mins 20 segs, Iniciante
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20 mins 24 segs, Iniciante
Quick Full-Body Warm-Up
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3 mins 30 segs, Iniciante
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

Mais: Corrida, Yoga & Pilates, Testes de Fitness, Braços, Bumbum & Pernas, Alongamento, Força, Ciclismo, Aquecimento, Desaquecimento, Meditação & Respiração, Baixo Impacto, Caminhada, Escalada, Resistência, Kickboxing, Dança, Focado em Mulheres, Focado em Homens, Focado em Idosos, Problemas de Saúde, Sazonal, Pro, Grátis