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Treino Moderado

Hamstring Workout

Moderado   33 minutos

Áreas Alvo: Lower Body

Equipamento: Chair, Bench, Dumbbells

Dinalva Oliver
 		    Adicionado Por Dinalva Oliver
Hamstring Workout
Tags
Treinos em Casa Treinos para a Parte Inferior do Corpo Treinos com Cadeira Treinos com Banco Treinos com Halteres
Descrição

Here is the 30-minute hamstring workout in English, using bodyweight only (no equipment or dumbbells).

Exercises

Conjunto 1: 1 rodada
March in Place
March in Place
1 minuto
Walking Inchworms
❤️ Moderado (Zona 2)
Walking Inchworms
1 minuto
Rest
Rest
15 segundos
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
1 minuto
Rest
Rest
15 segundos
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
1 minuto
Rest
Rest
15 segundos
Hip Pops
Hip Pops
1 minuto
Rest
Rest
20 segundos

Conjunto 2: 1 rodada
Floor Bridge Lifts with Bench
Floor Bridge Lifts with Bench
1 minuto
Rest
Rest
10 segundos
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
1 minuto
Rest
Rest
10 segundos
Dumbbell Deadlifts
Dumbbell Deadlifts
1 minuto
Rest
Rest
10 segundos

Conjunto 3: 1 rodada
Floor Bridge Lifts with Bench
Floor Bridge Lifts with Bench
1 minuto
Rest
Rest
10 segundos
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
1 minuto
Rest
Rest
10 segundos
Dumbbell Deadlifts
Dumbbell Deadlifts
1 minuto
Rest
Rest
20 segundos

Conjunto 4: 1 rodada
Floor Bridge Lifts with Bench
Floor Bridge Lifts with Bench
1 minuto
Rest
Rest
10 segundos
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
1 minuto
Rest
Rest
10 segundos
Dumbbell Deadlifts
Dumbbell Deadlifts
1 minuto
Rest
Rest
20 segundos

Conjunto 5: 1 rodada
Dumbbell Single Leg Seesaws
❤️ Moderado (Zona 2)
Dumbbell Single Leg Seesaws
50 segundos
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
50 segundos

Conjunto 6: 1 rodada
Dumbbell Single Leg Seesaws
❤️ Moderado (Zona 2)
Dumbbell Single Leg Seesaws
50 segundos
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
50 segundos
Rest
Rest
10 segundos

Conjunto 7: 1 rodada
Dumbbell Single Leg Seesaws
❤️ Moderado (Zona 2)
Dumbbell Single Leg Seesaws
50 segundos
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
50 segundos
Rest
Rest
10 segundos

Conjunto 8: 1 rodada
Dumbbell Single Leg Seesaws
❤️ Moderado (Zona 2)
Dumbbell Single Leg Seesaws
50 segundos
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
50 segundos
Rest
Rest
10 segundos

Conjunto 9: 1 rodada
Runner's Lunge with Stretch
Runner's Lunge with Stretch
1 minuto
Rest
Rest
10 segundos
Lying Knee Folds
Lying Knee Folds
1 minuto
Rest
Rest
10 segundos
Hamstring Stretches
Hamstring Stretches
1 minuto
Rest
Rest
10 segundos
Quad Stretches
Quad Stretches
1 minuto
Rest
Rest
10 segundos

Conjunto 10: 1 rodada
Runner's Lunge with Stretch
Runner's Lunge with Stretch
1 minuto
Lying Knee Folds
Lying Knee Folds
1 minuto
Hamstring Stretches
Hamstring Stretches
1 minuto
Quad Stretches
Quad Stretches
1 minuto

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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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Destaque

Destaque

weight loss

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abs & core

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bodyweight

Peso Corporal

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weightlifting

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interval timers

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Cardio

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