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Treino Moderado

Mobility 24/3/24

Moderado   45 minutos

Áreas Alvo: Full Body

Equipamento: Exercise Mat, Chair, Home Gym - Other, Bodyweight - Other

Ömer Köseoğlu
 		    Adicionado por Personal Trainer Ömer Köseoğlu
Mobility 24/3/24
Tags
Treinos em Casa Treinos para o Corpo Inteiro Treinos com Cadeira Treinos com Outros Equipamentos de Ginástica em Casa Outros Treinos com Equipamento de Peso Corporal

Exercises

Conjunto 1: 1 rodada
Lateral Neck Stretches
Lateral Neck Stretches
20 segundos
Neck Side Rotations
Neck Side Rotations
20 segundos
Chin to Chest Stretch
Chin to Chest Stretch
20 segundos
Upward Salute
Upward Salute
35 segundos
Right Side Stretch
Right Side Stretch
20 segundos
Left Side Stretch
Left Side Stretch
20 segundos
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
20 segundos
High Knee Pulls
High Knee Pulls
30 segundos
Right Quad Stretch
Right Quad Stretch
30 segundos
Right Warrior 1
Right Warrior 1
25 segundos
Right Warrior 2
Right Warrior 2
40 segundos
Right Warrior 3
Right Warrior 3
40 segundos
Knee Raise to Left Warrior 3
Knee Raise to Left Warrior 3
40 segundos
Right Peaceful Warrior
Right Peaceful Warrior
40 segundos
Left Quad Stretch
Left Quad Stretch
30 segundos
Left Warrior 1
Left Warrior 1
25 segundos
Left Warrior 2
Left Warrior 2
40 segundos
Left Warrior 3
Left Warrior 3
40 segundos
Knee Raise to Right Warrior 3
Knee Raise to Right Warrior 3
40 segundos
Left Peaceful Warrior
Left Peaceful Warrior
40 segundos
Right Toppling Tree
Right Toppling Tree
35 segundos
Left Toppling Tree
Left Toppling Tree
35 segundos
Hamstring Stretches
Hamstring Stretches
40 segundos

Conjunto 2: 1 rodada
Balancing Stick
Balancing Stick
50 segundos

Conjunto 3: 1 rodada
Elbow To Knee Twists
Elbow To Knee Twists
30 segundos
Reverse Lunge Elbow to Instep with Rotation
Reverse Lunge Elbow to Instep with Rotation
1 minuto
Cross Knees to Elbows
Cross Knees to Elbows
30 segundos
Reverse Lunge Elbow to Instep with Rotation
Reverse Lunge Elbow to Instep with Rotation
1 minuto

Conjunto 4: 1 rodada
Get a chair
Get a chair
25 segundos
Stretch 1M (R)
Stretch 1M (R)
35 segundos
Stretch 1M (L)
Stretch 1M (L)
35 segundos
Chair Hip Flexor Stretch 2 (R)
Chair Hip Flexor Stretch 2 (R)
35 segundos
Chair Hip Flexor Stretch 2 (L)
Chair Hip Flexor Stretch 2 (L)
35 segundos
Transition
Transition
10 segundos
Overhead Stretches
Overhead Stretches
30 segundos
Curved Spine Stretch
Curved Spine Stretch
20 segundos
Seated Alternating Side Reaches
Seated Alternating Side Reaches
40 segundos
Seated Torso Twists
Seated Torso Twists
40 segundos
Seated Hip Flexor Stretch 1 (R)
Seated Hip Flexor Stretch 1 (R)
15 segundos
Seated Hip Flexor and Back Stretch (R)
Seated Hip Flexor and Back Stretch (R)
30 segundos
Seated Twist (R)
Seated Twist (R)
35 segundos
Seated Hip Flexor Stretch 1 (L)
Seated Hip Flexor Stretch 1 (L)
15 segundos
Seated Hip Flexor and Back Stretch (L)
Seated Hip Flexor and Back Stretch (L)
30 segundos
Seated Twist (L)
Seated Twist (L)
35 segundos
Chair Hamstring Stretch
Chair Hamstring Stretch
35 segundos
Transition to mat
Transition to mat
1 repetição
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
Transition
Transition
20 segundos

Conjunto 5: 1 rodada
CAUTION
CAUTION
1 repetição
Spinal Flex
Spinal Flex
25 segundos
Yoga Shoulder Shrugs
Yoga Shoulder Shrugs
50 segundos
Simple Seated Twist
Simple Seated Twist
40 segundos
Seated Spiral Stretches
Seated Spiral Stretches
1 minuto
Transition
Transition
35 segundos

Conjunto 6: 1 rodada
Sky Reach To Arm Thread Stretch (R)
Sky Reach To Arm Thread Stretch (R)
50 segundos
Sky Reach To Arm Thread Stretch (L)
Sky Reach To Arm Thread Stretch (L)
50 segundos
Transition
Transition
20 segundos
Pec Opener
Pec Opener
1 min 10 segs
Rhomboid Opener
Rhomboid Opener
1 min 10 segs
Half Cobra Pose
Half Cobra Pose
30 segundos
Superman T-Raises
Superman T-Raises
30 segundos
Fold over.
Child's Pose
35 segundos
Transition
Transition
20 segundos
Side Lying Quad Stretch (R)
Side Lying Quad Stretch (R)
30 segundos
Transition
Transition
20 segundos
Side Lying Quad Stretch (L)
Side Lying Quad Stretch (L)
30 segundos
Transition
Transition
20 segundos
Angel Arms
Angel Arms
50 segundos
Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.
Floor Bridge
35 segundos
Lying Torso Twists
Lying Torso Twists
50 segundos
Leg Crossover Stretches
Leg Crossover Stretches
1 minuto
Lying Hamstring Stretches
Lying Hamstring Stretches
50 segundos
Transition for stretching
Transition for stretching
50 segundos
Lying Hamstring Stretch w. Strap (R)
Lying Hamstring Stretch w. Strap (R)
50 segundos
Lying Hamstring Stretch w. Strap (L)
Lying Hamstring Stretch w. Strap (L)
50 segundos
Supine I Y T W
Supine I Y T W
50 segundos
Stretch 12
Stretch 12
40 segundos

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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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