Treino para Iniciantes

Beginner Self Test

Iniciante Duration 10 minutos

Áreas Alvo: Back, Legs

Equipamento: Exercise Mat

Adicionado Por Jaiyeola Adegboyega

Tags

Treinos com Peso Corporal Treinos para Costas

Exercises

Conjunto 1: 1 rodada

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

40 segundos

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.

Prisoner Squats

15 repetições

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.

10 repetições

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

15 repetições

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

40 segundos

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

40 segundos

40 segundos

1 minuto

Conjunto 2: 1 rodada

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

40 segundos

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.

Prisoner Squats

15 repetições

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.

10 repetições

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

15 repetições

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

40 segundos

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

40 segundos

Stretch your arms overhead with palms on the ground.

1 minuto

40 segundos

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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.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

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