초보자 운동

Beginner Workout

초보자 Duration 15 분들

대상 영역: Lower Body

장비: Exercise Mat

추가한 사람 Destini Biccum

태그들

체중 운동 하체 운동

설명

Workout that is light to keep up motivation.

Exercises

세트 1: 1 라운드

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.

30 초들

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.

❤️ 보통 (구역 2)

30 초들

Keep your navel drawn in and your shoulders away from your ears.

❤️ 보통 (구역 2)

Mountain Climbers

45 초들

25 초들

세트 2: 1 라운드

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

45 초들

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.

❤️ 보통 (구역 2)

45 초들

Repeat on the left side and continue alternating sides.

❤️ 보통 (구역 2)

45 초들

25 초들

세트 3: 2 라운드

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

45 초들

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

45 초들

Twist your torso to the left and try to touch your hands to the ground.

45 초들

25 초들

세트 4: 1 라운드

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

❤️ 보통 (구역 2)

40 초들

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

40 초들

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

30 초들

25 초들

세트 5: 1 라운드

Stretch your arms overhead with palms on the ground.

40 초들

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

40 초들

Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.

40 초들

This is a good mobility movement for loosening up your shoulder joints.

❤️ 보통 (구역 2)

Big Forward Arm Circles

40 초들

관련 운동

17 분 20 초, 보통

Easy When Sore Or New Workout

Easy When Sore Or New Workout

35 분 30 초, 보통

36 분 5 초, 보통

12 분들, 초보자

Everday Workoutd

Everday Workoutd

14 분 40 초, 보통

30 분들, 초보자

Workout Trainer에서 이 운동을 해

✓ 단계별 멀티미디어 운동을 따라해

✓ 통합 스마트워치 & 심박수 모니터 경험

✓ 포인트를 얻고, 리더보드에서 경쟁하고, 동기를 유지해!

✓ 바쁜 생활에 맞춰 스케줄링

추천 장비

최고의 운동 장비로 이 운동을 해보세요. 블루투스 체스트 스트랩 심박수 모니터 또는 스마트워치를 사용하는 것을 추천합니다. 이를 통해 훈련 최적화와 성능 추적이 가능합니다.

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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