Treino para Iniciantes

Middle Split Practice

Iniciante Duration 15 minutos

Áreas Alvo: Glutes, Legs

Equipamento: Exercise Mat, Dumbbells, Kettlebells, Box / Step

Adicionado Por Nezih Savi

Tags

Treinos em Casa Treinos de glúteos Treinos com Halteres Treinos com Kettlebells Treinos com Caixa ou Degrau

Descrição

Practice this no more than twice a week. Rest for two days, then repeat.

Exercises

Conjunto 1: 1 rodada

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

20 repetições

Just to warm up a little.

30 segundos

10 segundos

1 minuto

10 segundos

1 minuto

Repetições até à Falha

10 repetições

Butterfly Stretch

Butterfly Stretch

3 repetições

Make your arms straight for PNF. Make it 3 sets. 10 secs contract, 10 breaths relax.

1 minuto

Butterfly Stretch

Butterfly Stretch

3 repetições

Make your arms straight for PNF. Make it 3 sets. 10 secs contract, 10 breaths relax.

1 minuto

Middle Split Slide & Kick

Middle Split Slide & Kick

8 repetições

10 second hold at the end

1 minuto

Middle Split Slide & Kick

Middle Split Slide & Kick

8 repetições

10 second hold at the end

1 minuto

Middle Split Slide & Kick

Middle Split Slide & Kick

8 repetições

10 second hold at the end

1 minuto

Elevated Pancake

Elevated Pancake

Repetições até à Falha

Rotate the hips. Then, left right, forward, backwards... etc.

1 min 15 segs

left side

10 segundos

1 min 15 segs

right side

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Quickdraw Adjustable Dumbbells

Escolha Principal para este Treino

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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