무료 보통 운동

Rock Solid Core

보통 Duration 20 분들

대상 영역: Core

장비: No Equipment

태그들

체중 운동 복근 및 코어 운동 장비 없는 운동

설명

Build that core into a rock solid slab of awesome with this 20 minute workout! You will soon be tapping into core musculature that you never knew you had. No equipment needed for the 'Rock Solid Core'—just be ready to work hard and enjoy the payoff.

Exercises

세트 1: 1 라운드

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

Floor Bridge

1 분

Lie on your left side, with your elbow on the floor directly underneath your shoulder. Pile your feet on top of each other.

Rest

10 초들

Side Plank Dips

Side Plank Dips

40 초들

Rest

10 초들

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

Bird Dog

1 분

Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!

Rest

10 초들

Side Plank Dips

Side Plank Dips

40 초들

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

Rest

10 초들

Straight Single Leg Floor Bridges

Straight Single Leg Floor Bridges

1 분

Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!

Rest

10 초들

Side Plank Dips

Side Plank Dips

40 초들

Begin with your palms down and knees on floor.

Rest

10 초들

Elbow to Knee Bird Dogs

Elbow to Knee Bird Dogs

1 분

Rest

15 초들

세트 2: 2 라운드

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

1 분

Lie flat on your back with your arms outstretched overhead. Depress your back into the floor. Draw your abs in.

Rest

10 초들

With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.

Hollow Body Holds

40 초들

Rest

10 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

1 분

Lie flat on your back with your arms outstretched overhead. Depress your back into the floor. Draw your abs in.

Rest

10 초들

With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.

Hollow Body Holds

40 초들

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

Rest

10 초들

90-90 Crunches

1 분

Rest

15 초들

세트 3: 1 라운드

Contralateral Limb Raises

Contralateral Limb Raises

1 분

Rest

15 초들

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

Elbow Plank

1 분

Workout Discussion

09 Apr

Very Good! But the elbow plank at the end is very intense.. maybe too much!

20 Jan

This is the best.

다음에서 나타남

복부 & 코어

관련 운동

CORE development

CORE development

20 분들, 강도 높음

Core Foundation

Core Foundation

30 분들, 보통

Core Abs & Stretches

Core Abs & Stretches

12 분 30 초, 강도 높음

Core Transform III

Core Transform III

20 분들, 강도 높음

Core Essentials III

Core Essentials III

25 분 50 초, 초보자

Core Celebration

Core Celebration

30 분들, 보통

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.

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Apple Watch Ultra 2

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