초보자 운동

Middle Split Practice

초보자 Duration 15 분들

대상 영역: Glutes, Legs

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

추가한 사람 Nezih Savi

태그들

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설명

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

Exercises

세트 1: 1 라운드

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

20 회

Just to warm up a little.

30 초들

10 초들

1 분

10 초들

1 분

실패까지 반복

10 회

Butterfly Stretch

Butterfly Stretch

3 회

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

1 분

Butterfly Stretch

Butterfly Stretch

3 회

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

1 분

Middle Split Slide & Kick

Middle Split Slide & Kick

8 회

10 second hold at the end

1 분

Middle Split Slide & Kick

Middle Split Slide & Kick

8 회

10 second hold at the end

1 분

Middle Split Slide & Kick

Middle Split Slide & Kick

8 회

10 second hold at the end

1 분

Elevated Pancake

Elevated Pancake

실패까지 반복

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

1 분 15 초

left side

10 초들

1 분 15 초

right side

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Quickdraw Adjustable Dumbbells

이 운동의 최고 선택

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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