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Treino para Iniciantes

Start Yoga

Iniciante   1 h 13 m

Áreas Alvo: Legs, Back, Glutes

Equipamento: Yoga, Stretching, Cardio Machine, Pilates

Marina Sidorina
 		    Adicionado Por Marina Sidorina
Start Yoga
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Treinos Completos na Academia Treinos para Pernas Treinos com Máquina de Cardio

Exercises

Conjunto 1: 1 rodada
Basic Yogic Breath
Basic Yogic Breath
1 minuto
Chin to Chest Stretch
Chin to Chest Stretch
20 segundos
Clockwise Neck Rolls
Clockwise Neck Rolls
20 segundos
Outward Wrist Circles
Outward Wrist Circles
10 segundos
Inward Wrist Circles
Inward Wrist Circles
10 segundos
Small Forward Arm Circles
Small Forward Arm Circles
20 segundos
Big Forward Arm Circles
Big Forward Arm Circles
20 segundos
Spinal Flex
Spinal Flex
20 segundos
Seated Side Stretch
Seated Side Stretch
30 segundos
Simple Seated Twist
30 segundos
Cat Cow
Cat Cow
20 segundos
Bike Slowly
Bike Slowly
1 min 20 segs
Bike Slowly
Bike Slowly
50 segundos
Rolling Back Stretch
Rolling Back Stretch
10 segundos
Basic Yogic Breath
Basic Yogic Breath
4 minutos

Conjunto 2: 10 rodadas
Basic Sun Salutation
Basic Sun Salutation
40 segundos

Conjunto 3: 1 rodada
Chair Pose
Chair Pose
1 minuto
Horse Stance
Horse Stance
1 minuto
Wide Leg Forward Bend D
Wide Leg Forward Bend D
1 minuto
Right Peaceful Warrior
Right Peaceful Warrior
1 minuto
Right Triangle
Right Triangle
1 minuto
Warrior 1 with High Lunge - Right
Warrior 1 with High Lunge - Right
1 minuto
Right Bound Side Angle
Right Bound Side Angle
1 minuto
Advanced Right Pyramid
Advanced Right Pyramid
1 minuto
Right Twisting Triangle
Right Twisting Triangle
1 minuto
Fold Forward
Fold Forward
10 segundos
Right Warrior 3
Right Warrior 3
1 minuto
Right Half Moon
Right Half Moon
1 minuto
Standing Forward Bend
Standing Forward Bend
20 segundos
Left Peaceful Warrior
Left Peaceful Warrior
1 minuto
Left Triangle
Left Triangle
1 minuto
Warrior 1 with High Lunge - Left
Warrior 1 with High Lunge - Left
1 minuto
Left Bound Side Angle
Left Bound Side Angle
1 minuto
Advanced Left Pyramid
Advanced Left Pyramid
1 minuto
Left Twisting Triangle
Left Twisting Triangle
1 minuto
Fold Forward
Fold Forward
10 segundos
Left Warrior 3
Left Warrior 3
1 minuto
Left Half Moon
Left Half Moon
1 minuto
Child's Pose
Child's Pose
10 segundos
Plank
Plank
1 min 30 segs
Cobra
Cobra
1 minuto
Chaturanga
Chaturanga
1 minuto
Upward Facing Dog
Upward Facing Dog
1 minuto
Downward Facing Dog
Downward Facing Dog
1 minuto
Child's Pose
Child's Pose
10 segundos
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
1 minuto
Child's Pose
Child's Pose
10 segundos
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
1 minuto
Child's Pose
Child's Pose
10 segundos
Standing Head to Knee Pose
1 minuto
Camel
Camel
1 minuto
Boat Pose
Boat Pose
1 minuto
Crane
Crane
1 minuto
Locust
Locust
1 minuto
Pec Opener
Pec Opener
1 minuto
Rhomboid Opener
Rhomboid Opener
1 minuto
Bow Pose
Bow Pose
1 minuto
Toe Stand
1 minuto
Garland Pose
Garland Pose
1 minuto
Left Standing Split
Left Standing Split
1 minuto
Right Standing Split
Right Standing Split
1 minuto

Conjunto 4: 1 rodada
Right Lizard
Right Lizard
1 minuto
Left Lizard
Left Lizard
1 minuto
Seated Leg Stretch
Seated Leg Stretch
1 minuto
Double Pigeon
Double Pigeon
1 minuto
Right Half Pigeon
Right Half Pigeon
1 minuto
Double Pigeon
Double Pigeon
1 minuto
Left Half Pigeon
Left Half Pigeon
1 minuto
Center Leg Stretch
Center Leg Stretch
1 minuto
Wide Leg Stretches
Wide Leg Stretches
1 minuto
Wide Leg Stretches
Wide Leg Stretches
1 minuto
Rabbit Pose
1 minuto
Shoulderstand
Shoulderstand
1 minuto
Shoulderstand
Shoulderstand
1 minuto
Yoga Bridge
Yoga Bridge
1 minuto
Easy Pose Meditation
Easy Pose Meditation
1 minuto
Corpse
Corpse
1 minuto

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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